Surviving the Holidays

When it comes to diet and exercise, no other time of year wreaks havoc like November through January. You can also include that little bomb on October 31 when the mimi members of our family bring home buckets of candy. Sure the candy is SUPPOSED to belong to the kids, but let's face it, only about 50% of it makes it to their little bellies. Whether it's tailgating at football games, Thanksgiving, Christmas get-togethers, or New Year's parties, the sights, the scents, and the company always mean there's good food around. How then can you survive without swelling up to two times your size? Here are some great tips to make it to February. 1.) It's called "tupp life" baby. Pack your food!!! Prep your food ahead of time and pack it in a container that can be reheated. I did that for my husband's Christmas party at work. I knew everyone would be eating some yummy catered food and didn't want to mess myself up since I am prepping for another figure competition. Many times you want to feel like you are part of the party and when everyone else is eating around you, you don't want to just sit there. This fixes that. 2.) Eat ahead of time. If you don't mind watching the others stuff themselves then eat before you go so that you aren't hungry. If you would like to join in on the festivities and eat the food that is available it still helps to snack on some healthy food before you arrive at the party, this way portion size is under control. 3.) Eat the healthiest options available. Most parties have veggie and fruit trays, enjoy them. If you're eating a holiday meal at home, then stick with white meat turkey or chicken and veggies. Don't douse everything in butter or gravy. 4.) Keep those portions under control. When it comes to dessert, or any other treat, keep the sizes small. Have 1/8 of the pie or cake, not 1/4 of it. 5.) Watch for liquid calories. While gravy can fall into this category, I'm talking about alcohol and soda mainly. Portion control comes in here as well. One glass of wine will work and give you that fermented fix you crave. And if you're just dying for some pop then have the diet version over the high octane stuff. I hope these little tricks and tips help! You'll be surprised at how many calories you'll cut by implementing one or more of them. I hope you had a blessed Christmas and a wonderful New Year!

Drink It Up

You always hear the recommendation about drinking 8 eight ounce glasses of water a day. While that is a good suggestion, I think you need to know why drinking water is so important and what the correct amount will be for you. When I was a personal trainer at the Michigan Athletic Club I was given a great formula for the amount of water to try to shoot for a day. If you take your body weight and divide it by half, that number is the number of ounces you should drink a day. For example, if you weigh 150 pounds you should drink at least 75 ounces of water a day. Why drink so much water though? What are the benefits of drinking so much? Let's look at some of the benefits of drinking water: 1.) Water helps regulate body temperature 2.) Water keeps a balance in body fluids. 3.) Water helps keep skin hydrated and clear. 4.) Water helps regulate digestion and bowel movement. 5.) Water aids in flushing toxins out of the body. 6.) Water helps to lubricate joins. 7.) Water keeps the body hydrated, which helps keep the body from cramping Need some tips on how to drink more water? Here are some great ones! 1.) Keep a bottle with you to sip on during the day. 2.) Flavor it with calorie free drops, powders, or fruit. 3.) Drink a bottle of water with each meal. 4.) Begin and end your day with a glass of water. 5.) Put an alarm on your phone, watch, etc to remind you to drink. 6.) Some people drink out of a gallon jug with time lines drawn on it so that they have a certain amount drank by the time listed on the jug. I hope this little blog helps you understand more about why water is important and how much you should try to drink! Drink it up!

Women and Weights: Bulky? No. Manly? No. Beautiful. Yes!

When many women are asked about starting a weight training program oftentimes their response is something like “I don’t want to get bulky,” or “I don’t want to look manly.” Although people within the health and fitness realm understand that these are just myths and have been spreading the word for years, somehow many ladies have not received the memo. So I am going to say this loud and clear: YOU WILL NOT GET MANLY OR BULKY FROM LIFTING WEIGHTS ALONE!!!! For some reason when they think of lifting weights they automatically think that they are going to look like Ms. Olympia or some other female bodybuilder. Many women do not understand what it takes to reach that level of muscularity or size. The food consumed, the weight lifted, the supplements taken…everything plays a part in actually bulking up. And, please know, that when I say bulking up, what I mean is adding lean muscle mass. Below are some reasons why the average woman will not get manly or bulky just because they start a weight lifting regimen. 1.) Women do not naturally produce enough testosterone in order to put on the mass that a man does, nor does their testosterone cause them to have man like features. 2.) Women do not generally lift heavy enough to create an abundance of muscle mass. You have to consistently lift heavy in order to break the muscle down for it to build up bigger, this is known as hypertrophy. 3.) Women do not generally eat enough in order to gain the mass that they would deem manly or bulky. In order to really bulk up a woman needs to eat roughly 1-2 grams of protein per pound of body weight, not to mention the healthy carbohydrates and fats they need to consume. On average, a normal, every day woman consumes about .3 grams per pound of body weight. 4.) Some women do not get that big naturally. To get as big as some women do I’ll not tiptoe around the elephant in the room. Some women do take performance enhancing drugs. Those drugs are also the chemicals that cause a woman’s face to take on masculine-like qualities. 5.) Most women don’t know what kind of body type they have. Do they burn fat easily? Do they build muscle easily? Do they gain weight easily? Is it hard for them to put on muscle or weight in general? So there you have it. Lifting weights will not make you manly or bulky. As I have stated, so much more goes into it than that. But let me close with this, for all of you ladies out there that lift light weights over and over again hoping to build long lean muscle, you’re wasting your time. Going light for high reps doesn’t give you that triathlon athlete look. It only creates endurance within the muscle. So if you have big arms and just lift light to try and lean them out, you’re outta luck. You’re still going to have big arms, they’ll just be able to lift the weights several times without getting tired. Lifting weights, and lifting heavier than you’re used to, can actually burn many more calories than steady state cardio! Give weights a try. Impress yourself with your strength. Do what you never thought you could!

The Dangers of Being Too Lean

It’s a struggle that most of us have encountered, or will encounter at some point in our lives. It’s no fun. You get cranky. You get frustrated. You get impatient. When it comes to losing weight, the only good thing about it seems to be the end result. The journey is not the one to relish. For those of you who set a goal and reach it, good for you! For those who haven’t yet, don’t give up. I do want to caution you though once you get to a certain point. There are dangers to losing too much too quickly, or getting too lean. First of all, you need to understand that certain television programs that show people losing ten or twenty pounds a week is very misleading. The people are living 24 hours a day with nothing on their minds but diet and exercise. Plus, they are extremely obese so they have a lot more to lose. A healthy weight loss is one to two pounds a week. That is what I always have my clients aim for. One pound is equal to about 3,500 calories. What this means is that you need to burn 500 calories more per day than what you consume in order to burn one pound a week.

If you restrict calories too much you body will go into what is known as “starvation mode” and weight loss will come to a slow crawl or even stop altogether because your body is going to hold on to every calorie it can. What you are doing is actually slowing your metabolism. You can also develop problems with your heart, immune system, hair, skin, and nails. When you become too think you can also develop anemia, osteoporosis, and heart disease. Women who are too thin can experience fertility issues due to amenorrhea, which is the absence of a menstrual cycle. As you know, obesity has several health issues associated with it, but now you know that being too thin or losing weight too quickly does as well. Too much of a good thing is not always such a good thing.

Steals and Deals of the Week

Every once in a while you happen upon a website that make life a little easier. Threadflip.com is one of those sites. With Threadflip you take the clothes that you no longer want, put it in a package (that they provide), and send it in. That's it. They photograph it, post it, and promote it. You just make money off of it. Brands range from Forever 21 to Jimmy Choo so there's something to fit every budget. If you're interested just click the link below and create a free profile! http://www.threadflip.com/referrals/dm2d0

Ever see make up online that is appealing but you are too scared to make the commitment to buy it because you're afraid it won't be your shade, might clog your pores, or won't be worth the money? Ipsy.com makes it so easy to try new products out! Subscribe to their "Glam Bag" (link below). It's $10/month and a small bag filled with goodies for you to try out will be automatically shipped to your house! Pictured below is the "Glam Bag" for March 2014. http://www.ipsy.com/r/1fc5m

So give these little sites a try and see what you think! There's no risk on either of them and you can cancel the Ipsy.com Glam Bag subscription at any time! Comment below if you have questions, and if you are already a member of either (or both!) sites let me know what you think!

New Horizons- Beauty and Fashion

I, like a lot of people out there, have always been a person who has many interests. I will say, however, I have not been the type of person who keeps changing my career path or what I want to do with my life. I want to be a wife and mother first and foremost. I have a passion for fitness and helping others reach their health and fitness goals. There's something new brewing though in my life. Recently I have developed a true love for fashion and beauty. Knowing or seeing me you might not think it. Truth of the matter was, I never really knew that much about it. I didn't know how to correctly apply make up or do my hair. At 30 years old I finally started learning. I remember growing up I really didn't know that eye liner went above your lash line, not just on the water line. Seriously. I had no idea what primer was until a couple of years ago, and contouring is just something I discovered two months ago. I really feel kind of pathetic after I look back at this paragraph.

When it comes to clothing, I have always had a love for it and understood how to match items, but never really felt that I put a "WOW" outfit together. Things always seemed to look better on a mannequin or another person than it did me. Thanks to many YouTube channels (i.e. Michelle Phan, Mimi Ikonn, and Teni Panosian) I have finally found what I enjoy learning about (besides fitness!). In the upcoming blogs I will be throwing outfits together, trying new make-up looks, and giving reviews on it all from products, to stores, to everything in between). You can learn with me! I'll also share deals and steals I find!

And just so you know, I am a girl of humble means so all of my looks will be affordable! There will be some Urban Decay and MAC, but there will also be some Elf and Maybelline. There will be some Michael Kors, but there will also be some WalMart!!! Just because I like to work out, doesn't mean I can't do it with painted nails and glittered lipstick!

Gym Ettiquette: The Dos and Don’ts of Gym Behavior

“Don’t put your elbows on the table."

“Don’t slouch.”

“Say please and thank you.”

"Don't talk with food in your mouth."

 

How many times have you heard those commands? How many more have you heard your mother or grandmother say? Did you know that manners don’t stop just because you walk into the gym? There are certain rules that carry over from regular life to gym life, and there are some that were created just for the gym. There are enough to fill a book but for the sake of brevity I’ll keep it to a few basic, but important ones.

 

1.)

     Sharing equipment and weights: This can actually go both ways. First, if you are using equipment and notice someone wants to use it as well ask him or her if they’d like to work in a set while you rest. On the flip side, if you want to use a weight or piece of equipment that another person is using, ask if you can work in a set while he or she rests. If you’d prefer to wait, you can also ask if that person if finished with what he/she is using before hopping right in and taking over. Take turns. It’s basic kindergarten manners. I actually had an instance where I shared the leg extension machine with a woman while I rested and when I asked to get back on it after she did her set, her response was “I still have two more sets.” So she rested on the machine until she was ready to continue.Don’t be that woman. Please. Pretty please. Pretty please with sugar-free sprinkles on top. (On a side note: don’t hover over equipment while you have a twenty-minute chat with a friend, on the phone or in the gym.)

2.)

     Wipe off equipment: If you leave the gym without breaking a sweat, you probably haven’t exercised hard enough. With that being said, I can’t tell you how frustrating it is to go over to a piece of cardio equipment literally dripping with the sweat of its last user or a bench still bearing the imprint of the last member’s sweaty back. This is extremely unhealthy(and disgusting) because certain illnesses are passed that way (i.e. MRSA). If you ever find yourself leaving your mark on any piece of gym equipment,please spray disinfectant on a paper towel and wipe it off. Don’t spray the equipment or bench directly, as it can be bad for the material/equipment.

3.)

     Re-rack your weights: For the love of all that is holy, put things back where they are supposed to go. As a small child you are taught that you are to put your toys away after you are finished playing. The same rule applies here. Don’t leave your weights out for people to trip over or cause them to go on a crusade to find them. If you are old enough to work out at a gym, you are old enough to put away your own weights.

4.)

     Wear deodorant: You’d think this one would be a no-brainer but, alas, the use of deodorant still eludes some out there. I don’t know if people consistently forget to apply it or what. Please wear deodorant people. If not for your sake, then for the dozens of noses around you.

I can assure you, the list goes on for etiquette in the gym. For starters, however, stick to these three and learn as you go. Just be thoughtful and know that the “Golden Rule” is definitely one of those that crosses over into the gym.

 

Criticism, Haters, and Discouragement: The Negative Nancies of Living A Healthy Life

Eating a healthy, well balanced diet is good, right? Beginning an exercise program that improves your overall well-being is a great idea, isn’t it? Losing weight, feeling energized and happy, and looking better than ever should make you feel that you are on top of the world, shouldn’t it? You’d think so, but for some turning their life around and heading in that direction actually causes them a little pain along the way, and I’m not talking about the pain of exercising. No, I’m talking about the emotional pain that some endure on their journey of becoming a better version of themselves physically. 

You all know what I’m talking about here. Something tells me you have probably encountered one or two of them yourselves unless, Heaven forbid, you have been one. I’m talking about what is now known as a “hater.” A hater doesn’t necessarily have to be that person you have never really gotten along with. No, a hater can be someone you know very well, maybe even love. They could be a friend, a sibling, a boyfriend/girlfriend, even a parent. I have been the subject of, and heard stories about, people who feel that it is their duty to make another feel bad because they are transforming their body into something they feel is beautiful. They make comments about someone losing weight by saying something like “they’re too skinny,” “they’re losing too much weight,” “they can’t be doing that and still be healthy,” and so on. Some haters like to criticize women for having what is (in their opinion) too much muscle. The most common comments I see on a toned woman’s picture is “Ewww,” “she looks like a man,” “gross,” “I’d never want to look like that.” They’re so original right (insert sarcasm).

There are many reasons one might stoop to that low level of cruelty and negativity. Personally, I think the majority of it stems back to jealousy and self-loathing. Deep down, they want to look like that. They want to make that change but don’t have the discipline or will power to make the change. That donut is just too good to pass up. That night out on the town with their friends is too tempting. Why get out of that nice, warm, comfortable bed to go to the gym? They just can’t do it and can’t admit that you have what they don’t- drive and determination. Having a strong, athletic, and healthy physique makes others uncomfortable and jealous because in all honesty, they want that. I read a story that said when people would tell Arnold Schwarzenegger that they’d never want to look like him he would look at them and say, “Don’t worry, you never will.” 

One thing that I will say to the haters, the critics, and the discouragers out there is that you have no idea what it takes to change your entire body. The hours of physical labor, the dietary sacrifices, the money that goes into making the type of changes that you deem undesirable is something to be proud of and, at the very least, to respect. When someone commits to making a change in their body (for the better) they are excited and proud, and when you make comments to undercut and devalue their efforts of course it hurts, but it says a lot about you as a person. Think about that. Remember, you are speaking to a human being: someone’s child, someone’s parent, someone with hopes and dreams. Don’t ruin that for them. Don’t be that person who is the cause of another’s sadness and self-doubt.

To those of you who are going after their goals, understand that there will always be nay-sayers. There’s not that much you can do about it. Rise up and while you create that rocking body, you may want to develop some thick skin as well. Keep doing what you’re doing. Don’t look back. Don’t forget, this is your life and you are making a change in it. A change that will not only make you look better, but make you feel better. It’s good for your overall health! Don’t forget that. It’s not just about how you look on the outside, but how you feel on the inside. It’s about getting your body to work at its optimal level and to create a better quality of life!

THE BUILDER

I saw them tearing a building down A team of men in my hometown. With a heave and a ho and a yes yes yell, they swung a beam and a sidewall fell. And I said to the foreman, "Are these men skilled?" "Like the ones you'd use if you had to build?" And he laughed and said, "Oh no, indeed... the most common labor is all I need... for I can destroy in a day or two what takes a builder ten years to do." So I thought to myself as I went on my way... Which one of these roles am I willing to play? Am I one who is tearing down as I carelessly make my way around? Or am I one who builds with care,          In order to make the world a little better... because I was there? -David Sandy

Cellucor Creatine Review

So, I justs finished using my Cellucor Blue Raspberry Creatine. I have mixed feelings about this because it smells and initially tastes good, but the longer I drink it the less appealing it is. I feel like, although I mix it well, the last drink is extremely salty. I can almost crunch the "salty tasting crystals" in my teeth. I haven't seen a major change in my physique, however I may not have been eating the proper nutrition to optimize the supplement. 

Some may get better results than I did. Give it a try if you like by going to www.cellucor.com and use the code SaraW8701 to get 20% off! 

Cellucor Alpha Amino Review

So far I have tried three flavors of Cellucor's Alpha Amino- the newest addition to Cellucor's line of products (Lemon lime, fruit punch, and icy blue razz). It was a close race between lemon lime (which tastes like lemonade) and icy blue razz- but in the end my top pick is Icy Blue Razz.

Alpha Amino is a branch chain amino acid (BCAA) "formula that fuels endurance, hydration and recovery." According to webmd.com BCAAs "stimulate the building of protein in muscle and possibly reduce muscle breakdown." 

I have also tried Cellucor's basic BCAAs and can say that the texture seems to be the same between the two (a fine powder that mixed easily in a shaker). Even the lemon line flavors taste almost identical. However, I do see a difference in the concentration power of the two. Personally, I feel that one scoop of the BCAAs is stronger in flavor than the Alphas. Alphas pack more of a punch with the variety of ingredients/supplementation offered though. So it would appear this is just a matter of personal preference as to which you choose. In my opinion, both are awesome!