Have You Seen This? Women Should Workout 60 mins/Day to Keep the Pounds Away

I just stumbled upon this interesting article where the LA Times mentions a new study conducted by the Journal of the American Medical Association. The study states that women of normal (ie: BMI of 25 or less) weight--and who don't want to diet--should log 60 minutes of moderately-intense exercise, 7 days/week in order to avoid weight gain.

Hmm. And here I thought I was doing so well. {Sigh}

I admit to shooting for 60 mins 5 days per week, which apparently renders me a total sloth. Who knew?

What do you think about this? Have you found that the older you get, the more intense your workouts need to be? I know I definitely have. I've also noticed that the things I would eat in my 20's without a problem now stick to my rear-end like glue in my 30's. :-/

Sound off with your comments below!

Fit Mommy Friday

*If you're brand new to my blog or to the Fit Mommy Meme please click here to learn how you can participate. Join the band of merry wives and mothers as we move one step at a time in the direction of health and fitness. :) It's a lot of fun, I promise no one bites, and the encouragement is incredible.*


Whew!!!! I just completed my first P90X workout (Core Synergistics) and I feel amazing! Granted, I felt (and no doubt looked) pretty darn foolish during a few of the moves, but overall--yeah, baby! ;o] I like!

Now before you think I just invested in something as expensive as P90X, I must tell you that I'm borrowing this from Dean's co-worker. The one I was telling you about in a previous post who lost over 20+ pounds doing this program. Anyway, both Dean and I are going to give this thing a shot. I'm not sure yet how well Dean will be able to do the exercises due to his neck/shoulder (and fusion surgery) but we'll see. At least he's willing to try it, right? :o]

Throughout this week I've been consistent with my workouts. Up until today, I'd complete a Firm tape/dvd (sometimes 2 depending on length) in the morning and would--as always--get in a bit of walking in during the day. I haven't done any of the jogging like I was doing in previous weeks, though. I seem to like this better--the whole workout dvd/walking combo. (I'm a creature of habit, what can I say?)

Nutritionally speaking, I'm pleased to report that I've increased my consumption of veggies (fruit?--not so much) and water. I've also gone back to the Ezekiel bread which tastes amazing after not having it for awhile. But I must confess to eating 4 Creme Eggs throughout the week. (Ahem) Yeah, that whole "no junk food" streak? Broken! Shattered! Demolished! {Sigh}

But they sure were good! Hee hee!

I'm feeling incredibly motivated this week for some reason. Perhaps it stems from the Jillian Michaels book I'm reading, Master Your Metabolism? Or perhaps it's due to the new P90X dvds? Knowing me as only I do, the answer is probably *both*.  :o] I'm also really enjoying the increased definition I'm developing at the front of my shoulders as well as my thighs. Wooohooo! (Now if I could just get the back of my thighs to wake up, as well as my jiggly lower abs, that would be great.)

What about you? Were you feeling all gung-ho this week? Sign the Mr. Linky below and tell us about it!

Fit Mommy Friday

We've made it through another week, ladies! Woohoo! :)

I don't know about you, but I feel a lot better about sharing this week than I did last time. For one thing, I've been able to keep to my chai-fast and have avoided junk food 90% of the week, with the exception of last night.

Yes, I know. "Lucy? You've got some 'splainin' to dooo!"

Well, everything was going great until right before we had to leave for ballet. I made the kids a cheese pizza and some mini tacos to snack on. Now, I didn't eat the pizza. That part was fine. However, I did eat about 5 mini tacos. Five baked-but-still-greasy, frozen food, mini chicken tacos. Yeeaah. Not one of my finer moments. But man, were they ever good! ;o) (Did I say that?)

Then after ballet, I made supper consisting of breaded baked chicken and pesto bread with mozzerella and tomatoes, all from Trader Joe's. Again, not the healthiest fare but still quite yummy. Apparently, I had a hankering for cheese after avoiding dairy (in the form of chai) all week, because I ate 3 slices of pesto bread. Ahem. I also sneaked 2 more mini tacos that were left over. (Shhh...!)

However, I did a lot better with my week's workout goals. Everyday found me doing something--a Jillian or Firm workout, or else peddling like a madwoman on the bike. :) Hooray! My thighs seem to be in a state of perpetual mutany, but that's ok. It's good for them.

On Monday, The Troll began spouting vicious rumors. It registered a slight weight gain. (Gasp!) I threatened The Troll with a slow, torturous death should it ever talk back to me like that again. (What? Doesn't everyone name their bathroom scale?) It regained its senses and redeemed itself on Thursday morning. However, I haven't visited The Troll since then (remember all those tacos!). I figure it's best we avoid each other for the time being. I'm hoping the adage, "Absence makes the heart grow fonder" will hold true in this case.

Last but not least, I'm sharing a few links I've used over the years to help me track my progress. Now, with the body fat calculator--please don't take this as being 100% accurate. It's only an estimate. To get a really accurate reading, I recommend visiting either a local gym or your doctor's office. However, for home users to get a rough idea of where they are, it's good. :)

Calories Per Hour

Am I Fat? (Yeah, I know. The name doesn't thrill me either.)

Calorie Restriction Calculator (scroll down, enter your info, and get ready for several results)

Weights.Net (Also calculates your one-rep maximum)

Ideal Weight Calculators

So there you have 'em. Now, onto the part you've all been waiting for! It's time to share your week with the rest of us. :) Sign the Mr. Linky below and let's this party started! (Yes, I've had lots of green tea already. Sorry.)

1. Mrs. White The Legacy of Home (Level Two) 2. Katrina @ Mama Manuscripts (fit pregnancy) 3. Heidi (Reviews & Reflections) 4. homeschool101

5. Lisa @ The Wyldhouse Homestead 6. The Crazy Mom 7. Tracy 8. kathy @Stewards steno

9. Heidi @ Chatter & Clatter 10. Heather@ Faith, Family and Fun 11. Debra @ Footprints in the Butter 12. Danielle

Powered by... Mister Linky's Magical Widgets.

Fit Mommy Friday

Okee dokee, ladies! Here we go! It's time to report our first weekly success story! (Insert falling confetti here) For those of you who may have just arrived and are scratching your pretty little heads in confusion, please click here. This will take you to the original Fit Mommy post which describes the program or meme in detail. :)

Checking In:
This week actually didn't go as well as I'd hoped. It started out great but on Wednesday I kinda flung my way through my workout. I woke up feeling incredibly tired and just didn't have the energy to really give it my all. (Sigh) I kinda made up for it in the form of the extra cardio like I'd planned (hooray!), but still felt like a wimp. (Oops! No shame. Forgot about that. Ahem) :)

I did pretty good with my nutritional goals, though. Hooray! I was able to stay away from junk food, remember to take my supplements, and really upped my water intake. In fact, I upped it so much that I kinda got sick of it by Thursday night. (LOL) However, I realize that it's good for me so I'll keep it up. Ditto with the supplements. Junk food's debatable. Kidding.

So were you able to meet all your goals? Sign the Mr. Linky below and share your success stories!

Fit Mommy Goals for the Week

Well, now that the Fit Mommy Meme's up 'n running, I'd better hop to it and post my goals for the week! :)


Fitness: Complete 1 of my new Jillian Michaels dvd's (O-U-C-H) per day and incorporate 1 additional cardio session this week. (Did I mention how much I hate cardio?)

Nutritionally Speaking: I plan to avoid all junk food (including--ok, most especially--the fresh slab of fudge sitting on my kitchen counter) and take my supplements each day. (Which is something I often forget to do.) I'm also going to up my water intake because I usually only drink it mixed with chai or post-workout. But then it's only like 1/2 a cup.

Ok! There you have it! I'll post an update on Friday. :)

If you'd like to join me and my fellow Fit Mommies, please click here.

Fit Mommy Meme

*** Fit Mommy Friday has been moved to Vintage Healthy Home. ***

'Tis the New Year and with it come all sorts of resolutions to get fit, lose weight and get healthy!

To help keep us all encouraged and accountable, I've devised (with help from a dear friend) a fun weekly meme that I hope you'll enjoy. It's called Fit Mommy Friday and here's how it works:

• First, choose your level of participation and plan your weekly goals. This is entirely up to you, but should be based on your personal fitness goals and overall condition. (Example: If you've never walked the length of your block, your goal should NOT be a 2 mile run by Friday.)

Level One: The Beginner level. This is for those of you who are brand new to exercise or for those who are not already participating in a consistent fitness program. Your goal should include at least 1 mild form of exercise per day (walking, low impact cardio) as well as one nutritional goal; drinking 8 glasses of water per day, keeping a food journal, eating a small salad with dinner, no chocolate for the week (did I say that?), etc.

Level Two: The Intermediate level. This level is for those who are already exercising at least 3 times per week on a regular basis. Goals here might include one additional 20-30 min workout each day/week, or incorporating a new exercise or tool (kettle bells, stability ball, bands, dumbbells) into your fitness routine, etc. It should also include some sort of nutritional goal.

Level Three: Advanced Level. This level is for those of you who consistently workout 5-6 days + per week for 45-60 mins each time. (The crazy ones. *Grins*) Goals at this level might include extending your cardio sessions by a few minutes, adding heavier weights, training for a marathon, etc. As with the other two levels, you should also shoot for a nutritional goal as well.

• Next, post your goals to your blog. Be as specific as you care to be, but put it out there. It will help make your goals feel more concrete. This can be done during your Friday "Fit Mommy" post (see below).
• Invite your friends to participate! After all, misery loves company we could all use the encouragement! Having the support of your friends and family is a great way to keep yourself motivated and accountable. :)
• Work on reaching your goals each day. And remember, there's no shame if you mess up here 'n there! It's all a learning process, especially in the beginning. Don't beat yourself up!
• On Friday, write your success stories along with your personal goals for next week, then sign the Fit Mommy Mr. Linky (which will be posted on Friday). That way everyone can bunny-hop over to your blog, leave a nice note of encouragement, etc. Remember, even if you weren't 100% perfect all week, there's no shame allowed, whatsoever. Simply dust yourself off and keep going!
• The process begins all over again the following week! :)

To help get your inspirational juices flowing, I've provided a list of links that'll help kick start your Fit Mommy Goals!

Spark People.com Free website offering diet and fitness information, calorie counters, food journals, workout buddies and more! Great accountability tool! (And did I mention it's all free?)

Exercise TV Features free workout videos, free downloadable workout plans and more.

The Biggest Loser The official home of one of TV's most popular reality series.

My Trainer Bob.com Biggest Loser trainer, Bob Harper. Free registration/membership; offers fun Fitness Challenge of the Day, helpful information and tons of encouragement.

Jillian Michaels.com Fiercest Biggest Loser trainer, Jillian Michaels. Offer free e-newsletter which is always informative and inspiring and paid weight loss plan.

Collage Video Hundreds of workout videos, complete with clips and user reviews.

Fitness Magazine Offers free workout videos, articles, advice and more.

The FIRM These babies started my obsession back in high school. (Yes, they're that old.) See if you can locate these tapes/dvd's through your local library. They are by far one of the best workout series ever created!

For those with Verizon FIOS or Comcast Cable: There are free workouts available for you to access any time, courtesy of the OnDemand feature. These are presented by Exercise TV and contain several popular titles including Jillian Michaels, Biggest Loser, The FIRM and more.


On a Personal Note:
I'm a former ballet dancer in training, yet fell off the proverbial fitness wagon after back-to-back babies # 2-3. After a heavy dose of reality (full length mirror), I was determined to get back into semi-decent shape. Although I'm nowhere near as small as I was during my "ballerina" years, I feel proud of what I've accomplished. Most days anyway. Should God miraculously give me 32 inch hips, I totally wouldn't complain. Just sayin'.




Official Disclaimer: I am not a doctor or any sort of medical professional (although I happen to play one on TV. Just kidding). My suggestions should in no way be construed as medical advice.

I am not liable or otherwise responsible for any injury, pain, discomfort, profuse sweating, frustration, etc. that may result from your partipation in the Fit Mommy Meme or the exercise/nutritional suggestions therein.

Prior to beginning this or any other exercise routine, you should consult with your doctor. Likewise, do not make changes to your diet without the advice of a qualified nutritional expert. 

Annihilation Attempts Proven Unsuccessful...For Now

The "annihilator" in question is Ms. Jillian Michaels, the personal trainer of Biggest Loser fame.

I received all 3 of her DVD's for the holidays (Thanks, Mom!), and was very eager to crack them open as soon as Dean went to work on Monday morning. I began with "No More Trouble Zones" which features a 5 min warm-up, a 45 minute circuit comprised of low weights (Jillian uses 3 lbs) and high reps, then finally a 5 minute cool down. Both the cueing and choreography are terrific--nothing fancy or frilly whatsoever! And even though I'm used to lifting weights heavier than 3-5 lbs, this workout manages to provide a significant challenge. Each of the 7 circuits (yeah, I said 7) alternates between standing and floor moves that target your chest, back, shoulders, arms, abs, thighs, fanny and hips. You can check out a clip of it by clicking here.

Now, I did this workout on both Monday and Tuesday mornings, and loved every single minute of it. In fact, the only reason I did it on Tuesday was because I wasn't sore after Monday. (Wait for it...)

HOWEVER, all that changed as Tuesday wore on. (Pride goeth before a fall, right?) By 7pm it was all I could do to not yelp "Ow, my tush!" every 10 minutes.

Not to say that I wasn't grateful! Believe me, if a workout can be completed without a mild "ow" factor during or afterwards, I'm sorely disappointed. (Yeah, that was a bad pun.)

So because I didn't think my tush could handle further abuse, I decided to crack open the cardio routine, "Banish Fat, Boost Metabolism". This is another 40-ish minute circuit nestled snuggly between a 5 minute warm up and cool down. The workout utilizes your own body weight--no dumbbells required--and moves swiftly through a series of heart-pounding, sweat inducing, gasping for air like a hooked fish moves like kickboxing, old school plyometrics, jogging, jumping rope (less the rope), and serious plank work done on the floor. I highly recommend keeping a hand towel close by, if you catch my drift.

The moves themselves aren't difficult, but when you do them with real intensity--trust me, sweetums. You're gonna feel it! And really, how can you not feel it after you've jumped up 'n down repeatedly, in various shape and form, a bizillion times over? I mean...HELLO?! You can check it out for yourself here.

Now, the last DVD is by no means least. I haven't used it yet this week but I have used it heavily in the past, courtesy of OnDemand. I'm talking about The 30 Day Shred.

This baby consists of three 20-minute workouts (beginner, intermediate, advanced) that utilize a pair of light dumbbells (3-5 lbs). You start out with 3 minutes of strength training moves, followed by 2 minutes of cardio, then 1 minute of ab work---then repeat. No chance for rest. There's a lot of variety in this workout which keeps you moving, motivated and challenged.

But please! Whatever you do, don't go into it thinking that because it's only 20 minutes, it's going to be (horror of horrors) easy! View a clip here.

I plan to alternate these videos exclusively for the next 30 days. If you don't hear from me after that, it'll mean that Jillian finally succeeded in annihilating my arrogant, cocky self. However, you can rest assured that I will have gone out with a smile on my face. ;o) ....Oh, yeah! Bring it on!