The TWELFTH Day of Fitness...MERRY CHRISTMAS!!!

On the TWELFTH Day of Fitness, FitMePink Blog gave to me, a day to be MERRY!

I can't believe Christmas is already here. I have nothing more to say than to wish you all a MERRY CHRISTMAS! We'll have much more to discuss in the coming year, but for now, enjoy the holiday GUILT-FREE! Christmas only comes once a year, so celebrate! Eat some goodies! Don't work out! Enjoy your families! And check back in 2010. Thanks for helping make my 2009 even better, FitMePeeps! I am truly grateful for each of you.

Merry Christmas!

The Eleventh Day of Fitness...ZUMBA!

On the ELEVENTH Day of Fitness, FitMePink Blog gave to me...a ZUMBA dance PARTY!


For you FitMePeeps who have been around for a while, you remember that I (Robyn) am not the only contributor to this blog. I know...I've missed her, too. My sister, Kimberly has had a busier year, and has accomplished more than I've done in the last three years. So I guess I'll forgive her for not writing a post for...well...at least a year! Her husband has a little break from school, and for the first time in months, she actually had some free time on her hands, so she wrote about the benefits of ZUMBA...or as she put it...ZzzUUuumMMmBAa! For those of you who haven't met her yet, she's a certified Zumba, Pilates, Step, Dance, and Power Pump instructor. Yes...she's amazing!

A few months ago, I went to my first Zumba class. I LOVED it! My hips don't quite shake the way they're supposed to, but everyone else was worried about what THEY looked like, so it didn't matter what I looked like. I only wished I had a friend with me so I didn't feel so silly laughing the whole time! Here's what Kimberly had to say to about Zumba...

Zumba is a Latin-inspired, dance fitness class that incorporates Latin and international music and dance movements. The combination creates a dynamic, exciting, and EFFECTIVE fitness system! ZUMBA combines fast and slow dance rhythms that sculpt and tone the body. The cardio-based dance movements are easy to follow steps that also include body sculpting. These moves target areas such as the gluteals, legs, arms, core, abdominals, and the most important muscle in the body: the heart!

If you have never attended a ZUMBA class, the atmosphere feels like a PARTY! This healthy, fun, party-like environment makes the time pass quickly so it doesn't actually feel like exercise! The Latin music is exhilarating and exciting, so each participant naturally wants to move, and return to class again and again!

If you've never tried ZUMBA, here are some reasons to try:

1. It's Fun! Zumba is exercise in disguise! Each participant has so much fun they don't even realize they are exercising.
2. It's Different! The music, the steps, the moves, the class, the feel... are like no other!
3. It's Easy! Zumba is designed for everyone. Participants of any fitness level or any background, or any age can start Zumba right away.
4. It's Easy To Follow! Zumba is a cardio-based workout with components of resistance/ sculpting training to tone the entire body and achieve desired fitness goals.
   

When you attend your first Zumba class you will experience Merengue, Cumbia, Salsa, Reggaetone, Calypso, Samba, Hip Hop, and much more. Each of these dance styles will have you wanting to go back for more. The steps are easy to follow, fun to learn, and help you achieve great results! Zumba is also great for the mind, body, and soul!

A few of my favorite parts of class you should look forward to are:

• The Booty Circle--Fantastic moves that work the quads, butt, and core! (Not to mention, super fun shaking that BOOTY!)
• The Reggaetone Bounce--great for the arms, legs, butt, and core too!

If you're looking for some great Latin music to inspire you
and help you shake that BOOTY...here are a few of my favorites:

1. Quete Mueve
2. Santa Que
3. Rompe
4. Ketchup Song
5. Belly Danza

Long live ZUMBA!!!

Have any of you tried Zumba? What did you think? One of my New Year's Resolutions is to attend more "fun" and less "serious" classes. Zumba's at the top of my list. Thanks Kimberly!!!

The TENTH Day of Fitness...teaching your kids to love exercise!

On the TENTH Day of Fitness, FitMePink Blog gave to me...workouts for the family!

As I've mentioned, we're currently visiting my parents for Christmas. I'm a little strange in that vacationing for me just means more time to work out! My husband happily watches the kids while I do my thing, or my parents watch the kids so we can go on a run together. It's great!

Yesterday morning, however, things weren't quite working out as planned. For some reason, my P90X DVD's won't play in my parents' player. So I've been using the computer. I woke up, changed my clothes, and started into a session of Plyometrics. I'm not sure I was mentally geared up for an intense workout anyway, but was super irritated when my kids found me upstairs in my sweaty state.

If they're in the room while I'm working out, I normally don't mind. But it's never very long before they're in need of something. I'm definitely a happier mama after working out, but during my workouts I often turn into monster mom. Leave me alone for 10 more minutes! Raaaaar!

At first, things started out okay. The kids were even jumping around with me. But then my almost two-year old found the computer. And before I even knew what she was doing, she turned it off. I freaked out, yelled for my husband to come get his children, started turning the computer back on, and decided to go for a run instead. The weather was beautiful, and I needed a place where I couldn't be bothered.

My 3-year old asked me where I was going, and I told him I was going running. He rushed off to get his shoes on before I could remind him that I was going alone. He came back in a few seconds all ready to go. I told him that I wanted to run by myself, and the tears started. I glanced at my heart rate monitor, irritated that I had already recovered from my first attempt at a workout, and started to walk out the door with a crying little boy still inside.

But then I remembered. This isn't really all about me. My THREE year old wants to go running. I should be jumping with joy that he, at his young age, thinks that running just to run sounds fun! I decided that I needed to be okay with the fact that I only got in a 40 minute workout instead of the full hour that I had planned. I am on a FAMILY vacation!

We grabbed our coats, and my little 3-year old and I set out on a "run." We went for about a mile in my parent's hilly neighborhood, and it was great! I got to hold my little guy's hand and listen to him as he told me to watch out for cars, as he counted airplanes that flew by overhead, and as he inspected all the neighbor's mailboxes for spider webs. I watched him run as fast as his little legs would carry him up the final descent to my parent's house, and laughed as he told me that he needed to lay down on the street to take a little nap when our run was over. I smiled as he put his hood on to "protect his face" if he fell. I marveled at his confidence as he bragged about what a great runner he is. And I loved that he wanted to eat a banana when the run was over to "give [him] back [his] energy".

One of my BIGGEST goals in life is to train my kids to enjoy living a healthy life. I'm pretty sure letting my 3-year old join me on my run did a lot more good for both of us than a solo run would have done for me. I may have burned a few more calories, but I would have ignored the passing planes, barking dogs, flying birds, and crawling bugs.

How selfish of me to think that my workout would be lacking if I let my little boy come along. I hope this experience will remind me of why I wanted to be a mom in the first place. As we walked up the steps to the front door, my son said, "Mom? You know why I wanted to run with you? Because I love you." All it took was ONE mile. If that's all it takes to bond with my kids, we're running every day! I love you too, little buddy!

How do you encourage your kids to be healthy and active?

The EIGHTH Day of Fitness...Disease Fighting Foods

On the EIGHTH Day of Fitness, the FitMePink blog gave to me...foods that keep you healthy!

So we made it across the country with no major incidents. My husband was pulled over in Colorado, but there was no ticket! Hooray! Kids in the backseat must be good for something. I wasn't in the driver's seat, so no tears were shed. We drove a lot slower the rest of the way, but eventually still made it to our destination. Woo hoo!

Despite packing healthy snacks, I ate a few too many greasy hamburgers on the road. And I'm feeling it! One reason I try so hard to be healthy is because my digestive system seriously can't handle loads of junk. I. NEED. FIBER. Hemorrhoids are not my friends.

So this week, along with the treats I'll surely eat, I'm going to try to pack in some good stuff as well.

You've all surely heard the buzz about antioxidants. We all literally need them to help prevent certain diseases, such as heart disease, cancer, and those caused by aging. Little is known about how they work, or what makes them function best. Some antioxidants are believed to be more potent than others, and that their potency can be affected by cooking and digestion. For example, blueberries are most potent when eaten raw. Tomatoes, on the other hand, are more potent when cooked.

Here is a list of 20 foods with the highest concentration of antioxidants to add to your diet. For the best results, eat a wide variety! It's my personal philosophy that the better we eat and exercise, the more wiggle room we have for treat allowance! Eat this stuff, and you can have some of the eleventy billion treats left on your doorstep this week! (Feel free to go snag some off my porch, too! )

• Pomegranates
• Small Red Beans (dried)
• Wild Blueberries
• Red Kidney Beans
• Pinto Beans
• Blueberries (cultivated)
• Cranberries
• Artichokes (cooked)
• Blackberries
• Prunes
• Raspberries
• Strawberries
• Red Delicious Apples
• Granny Smith Apples
• Pecans
• Sweet Cherries
• Black Plums
• Gala Apples
• Black Beans (dried)
• Plums

Lots of these foods are probably already a part of your holiday diet. What's Christmas without cranberries, pomegranates, and (chocolate covered) cherries! Eat up!

The SEVENTH Day of Fitness...7 reasons to drink water!

On the SEVENTH Day of Fitness, FitMePink Blog gave to Me...7 tips for when you're THIRSTY!

That's right, FitMePeeps...today, I'm talking about WATER! I don't know about you, but when it's 2 degrees outside, the last thing I really want is ice-cold water! That's exactly how freeeeezing it was a few weeks ago as I headed to the gym at dark-o-thirty in the morning. But I drank anyway. When I'm exercising, it's usually easy to remember to drink. But whether you're exercising or not, it's so important to stay hydrated! Here are a few reasons to keep you drinking this winter (WATER, that is...)

1. WEIGHT LOSS! If you're trying to lose weight, water should be your best friend! It's an appetite suppressant, and ZERO calories! Sometimes when you THINK you're hungry, you might just be thirsty! Drink water before eating...always!
2. ENERGY! Water is a form of fuel for the body. If you're dehydrated, you're much more likely to feel tired. If you're thirsty, you're already dehydrated. Keep drinking!
3. NATURAL HEADACHE CURE! Often, a symptom of dehydration is a splitting headache! Before reaching for the pills, drink some water!
4. DIGESTION! Water helps keep you regular...'nuff said!
5. HEALTHIER SKIN!
6. BETTER EXERCISE! You'll be able to work harder, and more efficiently if you're drinking water while you work out. Even if you're a swimmer, you still need to drink water...at least a cup every 15 minutes! Drink some before, during, and after exercise.
7. YOUR BODY CAN'T FUNCTION WITHOUT IT!

If you have a hard time drinking water, try these tips:

• Carry a bottle with you. My favorite is the Camelbak. I just bought some for my kids, too. They LOVE them, and carry them around to drink all day. It's more fun to drink out of a cute bottle!

• If you don't like the taste, add flavor! Try fresh fruits like lime, lemon, orange, blood orange, tangerines, pineapple, or whatever fruit you like. You can also add mint leaves, or cucumber like they do at the spa.
• Start slowly. If you're not a water drinker now, start by upping your water intake by one extra glass a day.

One extra motivation for me right now, is that water helps relieve pregnancy nausea! When I start to feel sick, I take a few sips, and I usually feel better! Yay for water!

The SIXTH Day of Fitness...More Natural Remedies

On the SIXTH Day of Fitness, FitMePink Blog gave to me...MORE NATURAL REMEDIES!

Remember when I tried going shampoo-free? I still wash my hair with baking soda and rinse with apple cider vinegar, but I realized that doing it every day doesn't work for me. So most days, I still use shampoo and conditioner. But once or twice a week, I do the baking soda and vinegar wash. For now, this works for me.

For a lot of people, it seems they're either green, or they're not. I'm sort of in-between. I'm slowly adopting more and more green habits, but old habits die hard. In theory, I would love to be all green. But for me, most "green" habits are experimental. I learn about some, I try some, I keep some, I throw some out.

If I care so much about not letting harsh chemicals enter my body through my scalp, then shouldn't I also worry about what I'm putting on my face, body, and teeth? The following natural remedies are those I've read about, but haven't actually tried yet. I will definitely try them (sometime in January when there's nothing more exciting to do than make my own deodorant), and we'll see which ones stick. Here are a few ideas to get you thinking, and possibly experimenting with me:

CLEAN YOUR FACE NATURALLY via The Oil-Cleansing Method! Yes...it sounds a little strange to consider cleaning your face WITH oil, especially if your skin is already oily. But OIL isn't actually the culprit of oily skin! According to acne.org, oil actually dissolves oil, and when done properly, the Oil Cleansing Method can clear the skin of issues like oily skin, dry skin, sensitive skin, blackheads, whiteheads, and other problems caused by mild to moderate acne. Your skin will be properly balanced, moisturized, and healthy. The most popular blend of oils for this method is castor oil and extra-virgin olive oil (EVOO).

• If you have normal skin, use a one-to-one ratio of castor oil and EVOO.
• If you are acne prone, or have oily skin, use less EVOO. Try three parts castor oil to one part EVOO.
• If your skin is dry, try using one part castor oil to three parts EVOO.
• Apply a small amount to DRY skin (don't splash with water first). Gently rub it in for about a minute.
• Wet a washcloth with hot (not scalding) water, and apply it to your face for about a minute as it steams out your pores, removes dead skin cells, and other impurities.
• Rinse the washcloth, and wipe your face off.

MAKE YOUR OWN TOOTHPASTE! Simplemom uses this recipe:

• 2 Tablespoons Coconut Oil
• 2 to 3 Tablespoons Baking Soda
• 1/4 teaspoon of Stevia Powder
• A few drops of pure peppermint extract

Mix it all together until it's just like toothpaste!

MAKE YOUR OWN DEODORANT! (As found on eHow.com)

• Mix 1/4 cup baking soda with 1/4 cup cornstarch in a small bowl.
• Add coconut oil, a Tablespoon at a time until all the dry ingredients have been mixed in (about 4-6 Tbsp.)
• If you want more scent, add a few drops of your favorite essential oil.
• Make sure your coconut oil is in it's solid form. It has a melting point of 76 degrees F. You may need to refrigerate it at first.
• The easiest way to apply the deodorant is to pack it into an old, empty deodorant/anti-perspirant container. Shape into a curve with a spoon, and apply as usual!

What natural remedies have you tried? Which of these are you going to try next? Or do you think it's all ridiculous given the modern conveniences of our day?

The FIFTH Day of Fitness...TRAVELING SNACKS

On the FIFTH Day of Fitness, the FitMePink Blog gave to me...HEALTHY SNACKS FOR TRAVELING!

Today and tomorrow, I am traveling. Yes, driving. Across the country. With TWO small children. For 27-ish hours. Sound fun? I'm hoping we survive. Strangely, I'm actually really looking forward to this road trip. I love seeing new parts of the country. It brings my little bubble of a world into perspective.

I grew up on road trips. The drive from Southern California to Utah used to feel so long, but now I would love to have my parents only 10 hours away instead of 27! Before becoming a parent, I didn't realize how much planning and preparation a long road trip could require. Twenty-seven hours worth of snacks and entertainment is no small task. If I could only just let them eat gas station junk, my life would be easier. But I can't. And actually, that much sugar in their systems for two days really wouldn't make my life easier in the long run. So I've shopped, and I've baked, and I've packed things that I'm okay with feeding my kids for the next few days on the road. (Not to mention 27-hours worth of movies for them to watch...how did our parents survive without DVD players in the car growing up?)

I'm going to let you in on a few of the goodies packed in the car. (That I'm choosing to share with you because I love them...not because any company has given me any incentives to share their products!)

SUN-RYPE fruitsource Mini Bites I HATE fruit snacks! The name is deceiving...they (for the most part) are NOT made of fruit! They are pure sugar! But these little fruit snacks are AWESOME! They are made of nothing BUT fruit! (And I buy them at Costco!)

This is another FAVORITE that my kids like even more than the Sun-Rype Mini Bites: Stretch Island Fruit Leathers. I buy a box of 48 from Costco for about $10. The flavors are awesome, and there's nothin' but fruit in them! They're a bit sticky, but I'm always prepared with lots of wet wipes! (Especially on road trips)!

With this pregnancy, I've actually had a major salt tooth. While these Sensible Portions "Veggie" Chips probably aren't the healthiest snack option out there, they are a great choice when you just need some chips! Yes...they are made with some veggies, a little salt, and they're baked. So less fat than regular potato chips! Yum!

I've also packed an assortment of trail mix, Chex mix, dried mangoes & berries, string cheese, apples, oranges, fresh pineapple slices, carrot sticks, and homemade goodies and muffins. Here are a few muffin recipes we'll be eating...enjoy!

Pear Muffins (From The Best Life Diet)

Nonstick cooking spray

1 1/4 cups nonfat milk

1/3 cup maple syrup

1/4 cup canola oil

1 egg, lightly beaten

2 cups All-Bran cereal (Original, not Extra Fiber)

3/4 cup whole wheat flour

1/2 cup all-purpose flour

1 tablespoon baking powder

3/4 teaspoon ground nutmeg

1/4 teaspoon salt

1 large unpeeled pear, shredded (about 1 cup)

1/2 cup chopped prunes (dried plums) with orange essence

2 tablespoons toasted wheat germ

Preheat the oven to 350 degrees F. and place the rack in the center of the oven. Lightly coat a 12-cup muffin pan with cooking spray.

In a medium bowl, mix the milk, maple syrup, oil, and egg. Stir in the All-Bran and let stand 5 minutes.

In another bowl, whisk together the flours, baking powder, nutmeg, and salt. Make a well in the center of the dry ingredients and pour in the bran mixture. Stir just until the dry ingredients are moistened. Fold in the pear and dried plums.

Divide the batter equally among the prepared muffin cups. Sprinkle 1/2 teaspoon of wheat germ over each muffin. Bake 20 to 25 minutes, or until the tops of the muffins feel springy when pressed gently. Remove the pan from the oven and allow the muffins to cool in the pan on a wire rack for 10 minutes before removing them from the pan. Serve warm or cool.

Pumpkin Muffins
(made in my blender!)

2 large eggs
1/4 cup vegetable oil
1 cup pumpkin cooked
1/4 cup milk
3/4 cup sugar
1/2 tsp salt
2 tsp baking soda
1 tsp allspice
1 tsp cinnamon
1 1/4 cups flour (I use 1/2 cup whole wheat flour and 3/4 cups all-purpose flour)

Preheat the oven to 350 degrees F. Place all the ingredients in the blender in the order listed, or mix all together in a bowl. Pour into muffin cups, 1/3 full.

Bake for 20-25 minutes.

How do you survive long road trips? Wish me luck!

The FOURTH Day of Fitness...Pregnancy Tips

On the FOURTH Day of Fitness, FitMePink Blog gave to me...TIPS FOR YOUR PREGNANCY!

When I was pregnant with my daughter a few years ago, I was determined not to stop working out. I received a lot of slack from a lot of people. I needed to take it easy. I was hurting the baby. It wasn't healthy to work out so much. Blah, blah, blah. I felt pretty in tune with my body, and thought I knew what signs to look for to tell me to slow down. The first time I knew I needed to calm down a bit was pretty early on. I'd run 6 miles that morning, and my husband and I were outside visiting with a neighbor in the evening. I started blacking out, said I needed to sit down, and the next thing I knew, I woke up to my neighbor pouring water on my face while my husband tried to wake me up. I'd never passed out before. The nurse reassured me that passing out is actually normal when you're pregnant. Who knew?

I continued working out like I had before, and let my growing body gradually slow me down. When I was in the hospital, the nurse told me that I had an awesome baby. My contractions didn't phase her one bit. Her heart rate remained constant no matter what my body did. She attributed it to my working out.

Last April, I found out I was (unexpectedly) pregnant. I found out on a Thursday morning, and went on a long 13-mile run that Saturday. Later that day, at a family Easter party, I started bleeding. I had miscarried. For a while, I blamed the long run, although my doctor and nurse both told me it was completely unrelated. I couldn't help but wonder, though.

When I studied to be a Personal Trainer several years ago, I remember learning about pregnant women and exercise. I even told women not to let their heart rates go higher than 140 bpm. But myself? I've completely disregarded my own advice with each pregnancy, and continued exercising at a high intensity. And (so far), this pregnancy is no different. I'm 13 weeks pregnant (hallelujah...welcome back, energy!) Two days ago, I cycled. Yesterday, I ran. My heart rate went as high as 180 bpm as I sprinted for 3 minutes. And I feel great! BUT...should every pregnant woman exercise this intensely? The answer is a resounding NO!!!! Should I? Probably not for long, but for now I feel okay. Your level of activity BEFORE getting pregnant should help determine your level of activity WHILE with child.

Traditionally, pregnant women have been cautioned to stop intense physical, high-impact activity. Dr. James Clapp III, author of Exercising Through Your Pregnancy, however, has studied the effects of frequent, lengthy, intense workouts on athletes. He actually found that pregnant athletes' bodies were not only conditioned to handle these strenuous workouts, but that they actually had easier, healthier pregnancies! And the babies? Healthy and fine!

The key is listening to your body, and slowing down as it needs to! I definitely won't run my whole pregnancy...somewhere between 20 and 32 weeks I'll NEED to stop. But I will cycle. I will lift. I may switch to lighter weights at some point, but I won't stop (that is if all goes well...if my doctor says "STOP," I'll listen! But if the lady next to me on the treadmill says "STOP," I'll just politely smile and keep running!)

But what is my advice for other expectant or future-expectant mommies?

1. TALK TO YOUR DOCTOR! If you want to excercise, get the go ahead, then GO AHEAD! If you have certain medical conditions, you may have to stop or modify your exercise. Just ask!
2. DRINK LOTS OF WATER! You don't want to raise your core body temperature...especially in early pregnancy, so stay hydrated! (Even while swimming...you may not feel thirsty, but drink up!) Dehydration late in pregnancy can cause pre-term labor!
3. Don't skip the warm-up, or the cool-down! Avoid injury! And remember that the pregnancy hormone relaxin softens tendons and ligaments, so overflexing or extending the knee joints isn't a good idea unless you're conditioned for it.
4. STOP EXERCISING IMMEDIATELY if you feel light headed, chest pains, or if you experience vaginal bleeding, uterine contractions, or if your membranes rupture.
5. Eat a balanced diet! You NEED to replace the calories and glucose used during exercise!
6. AVOID EXERCISES ON YOUR BACK after the first trimester, or if you feel light-headed or dizzy.
7. Enjoy the miracle that is happening inside of you, and listen to what your body tells you!

And BEFORE getting pregnant, CLOSE YOUR DIASTASIS! Read more about this awful gap in your recti muscles here!

How do you feel about pregnancy and exercise? Do you use pregnancy as an excuse to slow down, or as a reason to keep on? Am I crazy for continuing to work out intensely? Should I stop? Discuss!

The THIRD Day of Fitness...TRADITIONS!

On the THIRD day of fitness, FitMePink Blog gave to me...TRADITIONS in my family!

What is it about traditions, especially around the holidays, that make them so important to us? I remember getting married, and being a little worried when Christmas came around. What if the husband didn't like the idea of pajamas on Christmas Eve? Or what if he hated our Christmas morning breakfast casserole? Or what if he wasn't okay with spending every holiday with my family? Somehow our lives have merged just fine, and I'm even okay with spending an occasional Christmas Eve with my awesome in-laws!

As a child, I remember looking forward to each of our holiday traditions. But looking back, it wasn't necessarily the fulfillment of each ritual that brought value to Christmas. It was the stability and trust I gained from each activity. When a certain thing happened year in and year out, I had something to rely on. Everything else in life changes, but certain things around the holidays should never change! They give each individual a sense of belonging, trust, and identity!

I grew up in California, but all of our extended family lived in Utah. More often than not, Christmas was actually spent away from our own home. But that didn't matter! Regardless of where we were, my family made a point of carrying out all the necessary traditions!

This year is the first year as a parent that I actually have a child old enough to sort of understand what's going on! While this has definitely made Christmas shopping trickier, I've thought a lot about the importance of establishing some traditions for my own family. Most will probably continue from my husband's and my families. But I'm hoping to start some of my own as well!

Some things I've tried haven't gone over so well this year, but hopefully as we continue, they'll catch on. For example, I truly believe that Christmas is a time to teach our kids to be giving and generous. Unfortunately this year, my son has cried every time we've purchased a present for a child other than him. At our church, for example, we chose an item off a "giving tree" to purchase for a family in need. We have no idea who the "Transformer Toy" will go to, but my son is NOT happy about it. He was also the only child at the party who cried after sitting on Santa's lap because he didn't get to tell him ALL the presents on his list. As a 3 1/2 year old, Christmas is still a time of selfish wanting, but as the years pass, I'm keeping my fingers crossed that there's hope for the wanting heart of his!

I definitely believe there are ways to incorporate healthy living into the holidays, but I don't think it's the time to stress over it! And for the record, it's a myth that the average person gains 10 pounds over the holidays! It's more like 1 pound...easily lost with healthy living once the New Year begins!

So here's a can-definitely-be-modified-to-create-a-healthier-version Christmas morning casserole. To me, Christmas morning just isn't Christmas morning without it!

1 lb. sausage (Jimmy Dean Regular) feel free to substitute turkey sausage

8 slices of bread (remove crust, cut into cubes) I use whole wheat

6 large eggs

3/4 tsp. dry mustard

2 1/2 cups milk

2 cups sharp milk

1 can cream of mushroom soup

1/2 can milk (c. of mushroom soup can)

Brown sausage, drain well.

Spray 9X13 pan with non-stick cooking spray.

Sprinkle bread on bottom.

Sprinkle sausage over bread.

Whip 6 large eggs, then add 3/4 tsp. mustard and 2 1/2 cups of milk.

Pour egg mixture over the bread and sausage.

Grate 2 cups sharp cheese, and sprinkle over the top.

Refrigerate over-night.

Pour 1 can cream of mushroom soup mixed with 1/2 can of milk over entire dish.

Bake 350 degrees for 45 minutes. Let stand 5 minutes before cutting it.

YUM! Eat while sitting in your new jammies opened the night before.

What are some of your favorite holiday traditions?

The SECOND Day of Fitness...MUSIC and FITNESS!

On the SECOND DAY OF FITNESS, FitMePink Blog gave to me...MUSIC HELPS SLIM THE HINEY!

That's right! I'm not sure we needed an official study to let us in on this secret, but it's official! This recent study found that people who cycled in sync with music needed 7% less oxygen than those who biked while just background music played.

If I'm going for a casual run, I actually don't mind running without music. Did any of you catch the quote in Bride Wars about iPods? If not, here it is:

"We can't run with an iPod because iPods are for people who
can't be alone with their own thoughts."

I love that quote! But I also sort of disagree! If I'm running a race, going on a long training run, or just need some extra motivation for a tough workout, I. NEED. MUSIC. And not just ANY music will do! Music really should actually be tailored to the workout itself.

Researchers suggest the following criteria for choosing a play list:

1. strong, energizing rhythm
2. positive lyrics having associations with movement
3. rhythmic pattern matched to the movement pattern of the activity
4. uplifting melodies and harmonies
5. associations with sport, exercise, triumph, or overcoming adversity
6. musical style or idiom suited to an athlete's taste or cultural upbringing
7. choose tracks with different tempi to coincide with alternate low-, medium-, and high-intensity training

Blah, blah, blah. Great advice, but here's mine: Choose music you like that motivates you to work as hard as (or harder than) you plan on working! Here are a few of my playlist favorites:

• I Can Only Imagine (MercyMe) I love having this as my FIRST song in a race
• I Run For Life (Melissa Etheridge) Another must-have race song!
• Pork and Beans (Weezer)
• Single Ladies (Put a Ring On It) (Beyonce)
• Hot and Cold (Katy Perry)
• Irreplaceable (Beyonce)
• Jai Ho (A.R. Rahman)
• Unwritten (Natasha Bedingfield)
• I Gotta Feeling (Black Eyed Peas)
• Life Would Suck Without You (Kelly Clarkson)
• Party In The U.S.A. (Miley Cyrus)
• Lose Yourself (Eminem) Great for hill climbs!
• Before He Cheats (Carrie Underwood)

The list could go on. I get excited when each of those songs comes on...every time! So for your next workout, feel free to Pump Up The Jam! We all know it doesn't mean you're not comfortable with your own thoughts...you're just training efficiently! Woo hoo!

The FIRST day of fitness...interval training!

A year ago today, the 12 Days of Fitness began. I wasn't sure whether it would happen this year, but my Father-In-Law somehow magically brought my computer back from the dead, so the tradition will go on. YAY!

Today is already the FIRST DAY OF FITNESS! Can you believe it? Christmas is only 12 days away. Yikes! For most of us, fitness will probably be on the back burner until the new year. But check in when you have a minute between sips of eggnog, holiday parties, crowded malls, stocking stuffing, goodie eating, and Christmas caroling! For the next 12 days leading up to the most joyous of holidays, I will have some sort of something health and fitness related for your reading pleasure. (How's that for vague?) Enjoy! And let the countdown begin!

ON THE FIRST DAY OF FITNESS, FitMePink Blog gave to me....AN AWESOME INTERVAL WORKOUT!

This morning, in honor of the 12 Days of Christmas, my cycle instructor led us in an awesome interval workout...with TWELVE 4-minute intervals. I loved it! I've mentioned before why I love spinning, AND why I love interval training.

Interval training is basically SUPER HIGH intensity work alternated by periods of lower activity. For me, the "lower activity" is more like an active recovery. You don't stop...you continue working, just at a lower intensity while your heart rate slows a bit (without fully recovering). Many believe that interval training is more effective at inducing fat loss than just training at a moderate intensity for the same amount of time. Interval training is the secret weapon for endurance athletes, body builders, and those of us who just need a good fat-burning workout (especially after all the goodies I ate last weekend!) It's the ultimate training tool...whatever your goal!

Here's the basic workout we did today (which could be modified for a treadmill, elliptical, or even outdoors!) If you don't have a heart rate monitor to tell you what level of intensity you're working at, go by your own Rate of Perceived Exertion (RPE). 100% effort would basically be the speed you'd run or cycle at to save your life!

0:00-6:00: Warm-up

6:00-9:00: Cycle at 60-70% effort

9:00-10:00: Sprint at 90-95% effort

10:00-11:00: Active Recovery

11:00-13:00: Cycle at 70-80% effort (adjusting the resistance and speed...more resistance, slower speed will bring your heart rate up just as less resistance, higher speed will)

13:00-14:00: Sprint at 90-95% effort

Continue this pattern (3 minutes 70-80% effort, 1 minute sprint) until you've done this TWELVE times! That's 12 minutes of sprinting, which all at once would be impossible, but broken up in intervals is totally doable...and you'll feel fabulously sweaty and great when you're done!

54:00-60:00: Cool down and stretch! (Then go eat a truffle...you earned it. Just kidding! I would NEVER justify such a thing. Especially not today. Ahem.)

Come back tomorrow for the second day of fitness!

SOF SOLE WINNERS!!!

Thanks to everyone who participated in the contest for Sof Sole insoles and PINK socks! Maybe next time I'll get enough freebies to send along to everyone! For now, random.org has spoken, and here are the winners:

Sof Sole Insoles: TRENDA

PINK socks: HEIDI

Send me your mailing info, and your presents shall be on their way! (Fitmepink at gmail dot com)

Have a great weekend!

P.S. Our computer crashed, so I'm at my in-law's. Hopefully we'll be up and running again soon!

My favorite fitness gifts...with a giveaway!

Okay, so Christmas is literally RIGHT around the corner! I can't wait! For the first time ever, I think I'm actually done shopping. In my family, it was almost tradition to spend at least part of Christmas Eve at the mall. I'm determined that this year, however, will be different. We're traveling across the country to spend the holidays with my parents. We made a deal that for the week we are there, we will NOT be spending our time together at the mall! Hopefully my dad survives buying gifts for my mom WITHOUT the assistance of his "personal shoppers." Online shopping has been my best friend this year! How did our parents survive Christmas without the Internet?

Hopefully you're all nearing the end of your holiday shopping so you can actually enjoy the season. (Although, truth be told, I really love the hustle and bustle of crowded shopping centers...my husband and I were among the crazy thousands at Walmart on Black Friday, and I loved it!)

I'm often asked if I give all fitness-related gifts for Christmas. The answer is actually NO! While I would love to give everyone on my list my favorite heart rate monitor, not everyone gets as excited as I do about new workout gadgets! (And let's be honest...I don't have that kind of money!) But if you're looking for some fun gifts for yourself, or other fitness-minded loved ones, here are a few of my favorites:

1. My Polar Heart Rate Monitor. If you don't know how much I love it, you haven't been reading my blog long enough. When asked recently by a friend what she should do to lose a few pounds, I told her to GET A HEART RATE MONITOR! It is the most motivating piece of equipment I've ever used. I'm a number girl, and I LOVE knowing how many calories I've burned, how high my heart rate got, the percentage of calories that were fat calories, etc. I work out longer and harder than I would without it. I asked my parents for it for Christmas two years ago, and I've only worked out a few times without it...I literally almost drove back home to get it...I feel nekkid without it! I know my body better because of it, and would recommend it to anyone...whatever the fitness level!


2. The Garmin 305 Forerunner. Okay, so I haven't actually used this yet. But I got it for my husband for Christmas (if only he read my blog...), and I can't wait to share it with him! To me, the beauty of running on a treadmill is knowing exactly how fast I'm running, and how far I've gone. With the forerunner, you can know this while running outside! I've always estimated distance based on time, but now I won't go even 1/10 of a mile further than planned! It also has a built in heart rate monitor, so my arms won't be loaded up with extra watches. Did I mention that this gift is for my husband? I can't wait to "give" it to him! They actually have newer models with smaller watches, but they're a lot pricier for the same outcome. I got mine on sale at amazon for &139.99. Several months ago, they had it at REI for $130. It won't get much cheaper than that. If you're interested, watch for deals...it's pricey, but worth it!
   


3. My blender! I rarely go a day without using my blendtec blender! I use it to grind wheat, make soup, make my own peanut butter, make amazing smoothies, and homemade not-exactly-as-they-appear pancakes. I LOVE IT! My mom and sister both have the vitamix which I also love (pictured above). It does just as much as the blendtec, if not more. However, I've also heard great things about the magic bullet. It doesn't grind wheat, but is a great compact blender.


4. My running skirt. There's just something about feeling cute when you work out. I have to say, however, that I prefer the "athletic" style skirts. Under the skirt are compression shorts instead of just the running brief. I wore my skirt with the briefs in a race, and ended up with some seriously chafed inner thighs! Plus, I can wear the skirts with the shorts to any workout...Yoga would not be pretty otherwise!


5. Good socks. The first pair of actual running socks I ever purchased were Balega socks. They are still my favorite pair to run in. Good socks are a must when working out. I never get blisters, don't have overly sweaty feet, and will never go back to regular cotton socks. Another brand of socks I've come to love is Sof Sole. I was lucky enough to receive several pairs of socks to try out, and I've loved each and every one.


6. Shoe insoles. This is actually a new favorite. Several months ago, I received some Sof Sole Performance Insoles to try out. I ran a lot last summer, and my knees were starting to seriously feel it. After a long run late in September, my knees ached for days. Before the Ragnar Relay in October, I decided to finally give the insoles a try. My knees did not hurt AT ALL during the race, and haven't bothered me since. My shoes don't feel any different, the inserts are comfortable, and they're absorbing a lot of the hard impact of running...instead of my knees! Yay!

The list could go on...I have definite favorite workout videos, workout equipment, healthy snack choices, etc. But for now, that will have to suffice. But I have good news! Because Sof Sole generously sent me SO MANY great products to try, I'm going to pass some along to you!

For the first winner, I have ONE PAIR of The Sof Sole Airr® insole featuring their revolutionary air chamber technology with a Coolmax® fabric cover (pictured above). Air chambers in the heel and arch provide extra comfort while maximizing shock absorption! The Coolmax® fabric cover absorbs moisture and provides breathability. I really love mine. The insole I have is a Women's Insole for shoe sizes 5-7.5. If this doesn't fit you, it would make a great Christmas gift! (Retail Price: $24.99)

For the second winner, I have a package containing 3 pairs of Women's Multi Sport Liner Performance Socks! They fit Women's Shoe Sizes 5-10, are made of natural bamboo for wicking and comfort, and have a seamless toe! And my favorite part? THEY'RE PINK! (Retail Price: $9.99)

• For one entry, leave a comment below telling me how you would use the shoe insoles and/or the cute pink socks!


• For a second entry, follow this blog (and leave a comment with the word "follow").


• For a third entry, post a link to the contest on your blog (and leave a comment with the link).


• For a fourth entry, post a link on facebook or twitter (and let me know in the comments).

The random winners will be announced on Friday, December 11th. Good luck, and I hope you win!

Long Overdue Lessons on Gratitude

I know...Thanksgiving is OVER! But I have been out of the blogging world for far too long, and never took the opportunity to publicly GIVE THANKS!

I have SO MUCH to be thankful for:

1. My health. It is something I take for granted every day. It is a blessing to be able to get up out of bed, and exercise whenever I want to. On Thanksgiving, I ran 4 miles, then went to a 90 minute cycle class. I know...I'm a bit crazy, but to me, burning 1200 calories in one session is actually fun! I'm grateful for my body allowing me to do what I love! BEING ABLE TO EXERCISE IS A BLESSING!
2. My family. I rarely go a day without complaining about the joys of motherhood. But my children and husband really are my greatest joys. My life has so much more purpose and meaning than it would without them. Being a mom is by far the hardest thing I've ever done, but also the most rewarding.
3. Good people! So I'd like to think I can use pregnancy as an excuse for becoming seriously brain dead these last few weeks. On Saturday afternoon, before heading to watch The Holy War with my SIL (without my hubby...all he wanted for Christmas was to go to the game...hopefully he remembers that he got his wish come December 25th!), I made a quick stop at the post office. With kids in tow, my head was obviously not screwed on tight. Later that night, I arrived home to find a message on the phone from a nice lady who had FOUND MY CREDIT CARD (AT THE POST OFFICE) THAT I DIDN'T EVEN KNOW I'D LOST! I promptly drove over to her house, and was so grateful that there are still honest people in this world! Phew.
4. Loving (extended) family and friends. A few nights ago, I honestly thought I was going to die. Beginning at about 10:30 pm, I was in the bathroom throwing up (not to mention what came out the other end) every 20 minutes all. night. long. At one point, I woke up passed out on the bathroom floor. My mom lives 1700 miles away. My sister lives 250 miles away. My husband was recently left with no employees and couldn't stay home from work the next morning. So my awesome sister-in-law and mother-in-law came to the rescue. They fed my kids, changed poopy diapers, cleaned up potty mishaps, and loved my friendly beasts while I stayed home and slept on the couch all day!
5. Miracles! I was devastated when I got sick that I would have to miss singing with some of my favorite people in the world. Each week, I get together with a group of girls to sing and chat! Last night, we planned to perform a Christmas Kickoff Concert for all of our family and friends. I miraculously woke up yesterday feeling like a whole new person. I know it wasn't by accident...miracles still happen! Before the concert, one of the girls prayed in gratitude for Jesus Christ, and the opportunity to celebrate His birth. As I sang a solo during one of my favorites, "Still, Still, Still" the tears couldn't keep from flowing. You know what happens when you start crying, but have to sing (or talk) anyway? Ugly cry face, and frog-in-throat-voice. I'm sure I sounded terrible, but I was actually really grateful for the chance to feel the true meaning and spirit of Christmas.

So as you kick off the month of December, remember to have an attitude of gratitude! It makes life worth living!

"Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow." --Melody Beattie

What do you have to be grateful for this holiday season?