The FACTS behind Childhood Obesity

Nearly one in three children is either overweight or obese?  And the rates are even higher in African American & Hispanic communities. 

 If we don't solve this problem, one third of all children born in 2000 or later will suffer from diabetes at some point in their lives. Many others will face chronic obesity-related health problems like heart disease, high blood pressure, cancer, and asthma.

Thirty years ago, kids ate just one snack a day, whereas now they are trending toward three snacks, resulting in an additional 200 calories a day.

We are now eating 31 percent more calories than we were forty years ago.

Eight to 18-year old adolescents spend an average of 7.5 hours a day using entertainment media, including, TV, computers, video games, cell phones and movies, and only one-third of high school students get the recommended levels of physical activity.

-Peace. Health. RoxyB!!

**all info taken from letsmove.gov

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"Let's Move!" America's move to raise a healthier generation of kids

All political preferences aside, how can you not be a HUGE fan of the recently launched "Let's Move" campaign!?  This cause is headed up by  First Lady, Michelle Obama, and aims to address the childhood obesity epidemic head-on.  Taken directly from the website,

Let’s Move! is a comprehensive initiative, launched by the First Lady, dedicated to solving the problem of obesity within a generation, so that children born today will grow up healthier and able to pursue their dreams. Sure, this is an ambitious goal. But with your help, we can do it.

I'd say this is a preeeetty important cause! So if you're not doing it for yourself, think of your kiddos and the lifestyle you're passing on to them... find some time today to get active!

I'm dedicating the remainder of this week to discuss the truths about childhood obesity.  It's a fight that I believe in big time!  Tune in each day this week for info, statistics, strategies, and opportunities to get involved!  let's move!

-Peace. Health. RoxyB!!

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WORK that BabyBump ;)

So I feel like I know 8,079 people who are either expecting or are hoping to see a little plus sign VERY soon :)  And I also feel like I harp on exercise during pregnancy all the time, but I have studied about it AND learned from experience... Exercising during pregnancy is SO super-important my friends!!  If you are either pregnant or hoping/trying to be, and you're not working out...change that asap!  Check out our previous posts on PRENATAL EXERCISE to educate yourself.  If you feel uncomfortable starting to workout, invest in some help!  A certified trainer can get you started with a plan that is right for YOU (and your baby!)

-Peace. Health. RoxyB!!

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Love WHO you see in the mirror... not WHAT you see

Bear with me...this is a sermon!

I love sharing fitness information with any & everyone.  I love equipping people with the exercise & nutrition knowledge they need to make changes toward a healthier lifestyle.  I love empowering people to take control of their health & their lives.  I believe that every single person has the capability to become a better version of their current state.  God created this amazing creation that is our body to function in incredible ways, and I believe that it is our responsibility and our GIFT to use our bodies to their greatest abilities!

Most of the people I chat with desire a better looking body.  They want to look in the mirror and "like what they see".  To them, this means getting skinny and toning up.  In my humble opinion, however, that is a very small part of what it takes reach the place that these people are striving for.  Let me share with you what I believe to be the truth.

We all want to look great, right?  And we have been conditioned to believe that looking "great" means being tiny, toned, and beautiful by the world's standards.  Most of us would enjoy looking in the mirror and seeing a reflection that resembles something a little more J.Lo and a little less "me," right?  But you will never be anyone but YOU.  Idolizing someone else will do nothing for you except create a BOOMING opportunity for failure.  No weight, no skin-tone, and no perkiness in the glute-region will bring happiness if you don't ALREADY love and respect yourself.  This doesn't mean that you have to enjoy being overweight.  It doesn't mean that you have to be satisfied with lacking any muscle tone.  But, it is so important to accept yourself where you're at!  Shame will not change your circumstances.  In fact, it will hinder you!

If you are going to put the effort into fixing your physical body, you need to take a step back and examine the rest of yourself.  You are the being that God created, and He created you PERFECTLY.  You may have done some damage to that beautiful creation here and there, but nothing is irreversible, and what could be more pleasing to God than a child who loves and is thankful for the body that God gifted to him or her.  Loving and appreciating that body means to choose to treat it like the temple that it is.  Make it a beautiful place for The Holy Spirit to dwell.  A place that is free of stress and self-loathing.  A place that houses joy and forgiveness and humility.  A place so full of love, both for self (because it is a creation of The Mighty God) and for others, that it overflows to the world around.

Next time you look in the mirror and find yourself judging the image you see, do this for me.  Think of one person who loves you intensely.  That person depends on you.  That person benefits in big time ways just from knowing you!  To that person, you are worth more than words can even describe.  If you can think of no other purpose for your life, God is using you in that person's life.  He is working THROUGH you in that person's life.  You are worth so much to that person and worth so much to God.  You are worth loving. You are WORTH taking time to treat your body kindly. No matter what state your body might be in, you are worth loving RIGHT now, at this moment.  When you realize this, the only direction to move is up!  Every decision you make is made with love and gratitude for your creator and for your body!  No longer is your attempt at a healthier life a stressful and depressing process full of failure.  It becomes an ongoing journey, reaching every day for the best you can get out of yourself.  Embrace the body you've been given.  Embrace who you are and where you're at EVERY day.  You might find that you actually ENJOY treating your body with love :)

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.

 -Peace. Health. RoxyB!!

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Tone It Up!! {Lunge Edition}

So...as I've mentioned before, the lunge is THE BOMB.  If you don't do it, umm....you should start :)   Lunges are a super-efficient lower-body toning exercise.  Did you know that you can target specific muscles in your lower body by slightly tweaking your lunge form?

LONG STEP LUNGE- The longer step you take, the more work your glutes and hamstrings are doing.  This helps to perk up those buns and tighten up those hammys.  Sound good?  Yes...I agree :)

90-90 LUNGE- Lunge next to a mirror.  Be sure there is a 90 degree angle @ both hips and both knees. This form puts the heaviest load on your quads.  Stock up on 90-90s and you'll attain that beautiful toned thigh you've always wanted :)  

-Peace. Health. RoxyB!!

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Why Women SHOULD Lift Weights!!

I can't tell you how many females have told me they don't lift weights because they don't want to "bulk up".  Not gonna happen, my friends. The truth of the matter is this: Women NEED to lift weights for many reasons...one being that it helps to SHED fat!

*DID YOU KNOW*  Women who do weight-training 2-3 days/week for 2 months will on average gain 2lb of muscle and lose 3.5lb of fat!

I'll give you 4 reasons that you, as a female, should be participating in resistance training at least 2-3 days a week...and then you can make the decision.

1. Increase Physical Strength: Ladies, we need to be strong for SO many reasons!  A strong body helps prevent injury, allows you to play with your kiddos without fatiguing, and makes daily tasks easier.
2. Help Fight Depression: A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.
3. Burn More Fat: As your lean muscle mass increases, so does your resting metabolic rate, which allows you to burn more calories every single day just by existing!  Um...awesome, right?
4. Decrease Health Risks: NUMEROUS studies have been done to show that Resistance Training decreases women's risk of Heart Disease, Type II Diabetes, Osteoporosis, Lower Back Pain, and more!

Don't put it off any longer, girls.  Add weight-training to your life!  Start with twice a week and go from there.  If you're a first-timer, get the help of a fitness professional to avoid injury, learn the basics, and to make sure you're using proper form!  Don't be discouraged if you gain some weight to start off with...you're turning fat weight into muscle weight, and muscle weighs more than fat!  If you stick with it, your increased metabolism will help you tone up and lose inches!!  Now get to liftin'!!

-Peace. Health. RoxyB!!

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Check out my Guest Post on DallasMomsBlog!

For all you mommas out there who are at a loss for HOW to fit some exercise into your crazy, diaper-changing, laundry-doing, bottle-feeding schedules... check out my guest post on Dallas Moms Blog today!  And for those of you in my area, Dallas Moms Blog is a super-cool resource!  They are a supportive community for us to unite, meet new friends, plan playdates, learn more about what Dallas has to offer moms (& our munchkins!), and just be encouraged! :)  Head on over...

-Peace. Health. RoxyB!!

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Happy Cinco!!

I hope you all thoroughly enjoy your Cinco de Mayo!  I believe that all holidays, regardless of how trivial they are, should be celebrated.  What a great excuse to just have a little bit of extra fun and celebrate LIFE right?

Planning on eating Mexican food to ring in this notoriously high-calorie occasion? Check out these tips to keep your calorie count low, but still enjoy some delish food!

Check out these low-calorie margarita recipes!  I haven't tried them myself, but totally plan on doing so.  Let me know if there are any that are a must!

If you didn't start today off with a sweat-sesh, no worries.  Don't let the caloric indulgences of today keep you down.  Set your alarm for 30 minutes earlier than normal tomorrow morning and SWEAT it out!  ...and be sure to drink LOTS of water (your waistline will love you for it!)

 -Peace. Health. RoxyB!!

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Get Fit ...w/a deck of cards!!

So earlier I shared a cardgame that doubles as a workout...to be played with friends!  This one is just to give you a fast-paced workout using nothing but your bodyweight when you need to squeeze in some quick exercise @ home or on the road!  Super effective and SUPER easy!

Write down the same list of exercises from yesterday.  Or, if you don't like those, choose your own!  Just be sure to involve all of the major muscles in your body so that you get a great full-body workout!  Flip one card @ a time and go down your list.  Do the number of reps on the card (face-cards & Aces are 15!)  You can go through the full deck once OR set a time and continue until that time is up. 

K, now go find a deck of cards and get your sweat on!!

 -Peace. Health. RoxyB!!

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A Fitness Twist to that good ol' cardgame from our childhood... WAR!!

Do you like cards?  Do you like competition?  Do you need to spice up your calorie-burning life? If you answered yes to ANY of the above questions (or even if you didn't...) try this one!  All you need is a piece of paper, a writing utensil, & a deck of cards.
HINT: You'll get a better workout if there are more than 2 of you playing!

Here's how it works:
Write down the following exercises on a piece of paper:

1. jumping jacks
2. classic push-ups
3. squat jumps
4. sit ups
5. burpees
6. lunges
7. chest push-ups 
8. wide leg squats
9. v-ups
10. tuck jumps
11. high knee sprint in place
12. dips                    

Next: Deal out the full deck and flip your first card!  Everyone but the holder of the highest card must now do jumping jacks to the count of the winning card (e.g. if the highest card is 9, do 9 jacks, if it's a face-card or Ace, do 15!).  The winner collects the cards and when everyone is done with their exercises, play the next round.  You continue through the game, going down the list of exercises, until there is a winner!  When you have reached the end of the exercise list, just start over at the beginning.  Imagine it's on a continuous loop :)  Goooood luck!  Be sure to stretch for a good 10 minutes when the game is over.

Keep your form!  Keep those abdominals tight!  Drink H2O!  Have fun!  Get Fit!!

-Peace. Health. RoxyB!!

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RECIPE: Egg White & Veggie Omelette Muffins!

Need a healthy, non-processed, and QUICK breakfast option?  Check it: Prepare on a Sunday and you've got breakfast every day for the rest of the week in 30 seconds or less!  Awesome?  Yes... TOTALLY awesome.

Ingredients:

• 1 cupcake pan
• 12 cupcake baking tins
• 3 cups egg whites (w/2 yolks) OR 3 cups egg substitute
• 1/2 packed cup chopped spinach leaves
• 1/2 cup chopped mushrooms
• 1/4 cup chopped fresh brocolli
• a pinch of black pepper (optional)
• a pinch of cayenne pepper (optional)
• a pinch of chipotle seasoning (optional)
• INSTEAD of the seasonings, try adding a few shakes of your fave sauce! (Garlic-Pepper, Louisian Hot, Tabasco...whatev!)

Preheat oven to 350*.  Combine all ingredients in a medium mixing bowl.   Mist each muffin tin with nonstick cooking spray.  Scoop 1/2 cup of mixture into each muffin tin.  Bake @ 350* for approximately 20 minutes, or until edges begin to brown.  Let cool for 1-2 minutes in pan and then remove.  Whatever is not eaten, store in airtight container in refrigerator for up to 5 days -or- store individually in ziplocs and freeze.  In the morning, just pop them in the micro for 20 seconds!  Nothing like a healthy and (semi)fresh breakfast on-the-go!

ENJOY this easy nourishing meal as it provides you with the food energy you need to start your day off on the right foot!

*DISCLAIMER*

My muffins look beautiful and fluffy when they come out of the oven, but always sink big time!  They don't look so beautiful by the time they've cooled, but they taste deLISH!  This recipe is to provide you with a nourishing and quick breakfast option, not to create a gorgeous, picture-worthy concoction :) 

-Peace. Health. RoxyB!!

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