Tip of the Day: NIX the SODA!!

KICK YOUR SODA HABIT!!

Replace a 20oz soft drink with water to save 200 calories each day.  Think that sounds like a minor change?  ...It amounts to 21 pounds a year!!                                                                       via @EatThisNotThat

Ummm...I wouldn't call that minor :)                          

-Peace.Health.RoxyB!!

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What Time of Day Should I Work Out??

So.  In the fitness world, there is an eternal debate over whether a morning workout is more or less beneficial than a post-workday workout!  My personal preference has shifted from the LATEnight workout (gotta love the college lifestyle!), to the early morning route.  There's NO better way to start off my day than to get my sweat on!

The latest research points toward the early morning as the most beneficial time of day to work out!  You are MORE likely to stick to your routine and LESS likely to gain weight when you hit the gym before your day starts!  Remember:  Your metabolism stays elevated even AFTER you finish your workout (which is why many people have trouble falling asleep after hitting up the gym late in the day).  Self Magazine published an article on this subject here.

bonus tip~
Grab a quick bite for your pre-workout snack to make sure you have the fuel you need to get through your workout.  Be sure you know how to choose a proper post-workout snack and be sure to consume it immediately after your workout for the greatest benefits (which you can read about here!)

Feel free to email me with questions!  fitnessbyroxyb{at}gmail{dot}com

Don't pass up on the gym today!  It's calling your name!  I can hear it from here :)

--Peace.Health.RoxyB!!

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Tip Of The Day: Play Hostess!

Hanging out with friends anytime soon?  Instead of going out to eat, offer to host at your house and provide a HEALTHY meal!  Then, choose some form of entertainment that involves physical activity.  Here are a few ideas:

• Kinect
• Charades
• Twister
• Wii
• Kickball
• Taking the kiddos/dogs to the park
• Horseshoes
• Washers
• Hike a local trail
• Disc Golf
• Mini Golf
• Go shopping!

What activities can you come up with to keep you and your pals moving?

--Peace.Health.RoxyB!!

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WORKOUT ON THE GO!

Are you traveling this weekend? Instead of using that as an excuse to pass on your workout regimen, just try these moves (consecutively without resting!) first thing in the morning or before hopping into bed!

• High knees in place for 45 seconds
• 15 push ups (or knee push ups)
• 20 jump squats
• 25 sit ups 

                 {repeat this mini set 3x}

Done? Awesome...now get this: Not only will you burn calories during this workout, but you'll kick up your metabolism for up to an hour after you're finished! Cool?  I thought so too...

Happy travels!
Vacations can be good for the body as WELL as the soul!
-Peace.Health.RoxyB

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Tip of the Day: Drink Water!!

*DID YOU KNOW*

People often misinterpret dehydration as hunger??

Next time you feel "hunger pain", try drinking a glass of water!

imagevia

Water is ESSENTIAL to your health is SO many ways!
--Peace.Health.RoxyB!!

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Workout Warning Signs: When to See Your OB!!

Although exercise is encouraged during pregnancy, remember that it is possible to overdo it.  Remember to ALWAYS consult your OB before beginning a workout regimen during your pregnancy.  Once you've begun exercising, here are a handful of warning signs to be on the lookout for: 

• Chest pain
• Abdominal pain, pelvic pain or persistent contractions
• Develop a severe or prolonged headache
• Notice an absence or decrease in fetal movement
• Feel faint, dizzy, nauseous or light-headed
• Become cold or clammy
• Have vaginal bleeding
• Notice an irregular or rapid heartbeat
• Have sudden swelling in your ankles, hands or face or calf pain
• Cannot catch your breath
• Have prolonged muscle weakness

Good luck pregos!  Click here for more info on exercise during pregnancy!imagevia

 --Peace.Health.RoxyB!!

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Safe Exercises for Expecting Moms

Now we've covered why you should exercise during pregnancy and which moves to avoid.  Below are some suggested exercises that are both beneficial and safe!  Remember, always get clearance from your doctor before starting a new routine!

• brisk walking should be able to talk but not sing
• swimming easy on your joints and your growing bump!
• stationary cycling low to medium intensity
• low-impact aerobics
• knee push ups
• light upper body weight-lifting low to medium intensity, avoid lifting overhead
• halfsie wall squats
• halfsie lunges
• prenatal pilates 
• COOL DOWN!  It's extra important during pregnancy to relax and stretch lightly after exercise.

BONUS TIPS

*Contact your local gym to ask about special classes offered for pregnant women

 *Many hospitals offer prenatal workout classes such as prenatal aerobics and prenatal pilates

 *Search your community for BabyBootcamps, as they are a growing trend!

 *ALWAYS be sure that your fitness instructor is certified!!imagevia

--Peace.Health.RoxyB!!

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What to Avoid in the Gym During Pregnancy

So now we've established that not only is it SAFE to workout while pregnant, but it makes for a HEALTHIER pregnancy!  While the gym is a great place for a pregnant mama to spend some time each day, there are some super important things to avoid to keep you and your baby safe!

1. Avoid anything that causes labored breathing to the point of exhaustion. Because your developing fetus requires SO much oxygen, your oxygen demand increases during pregnancy.  Be sure your breathing stays regular while working out!  Never hold your breath! You should be able to talk while exercising.
2. Avoid any abdominal trauma. Activities that involve jumping, bouncing, abrupt change in direction, or any jarring motion are not recommended. This includes contact sports, full situps, and leg raises
3. Avoid exercising while laying on back after 1st trimester. This could cause compression of the umbilical cord which is your baby's source of nutrition!
4. Avoid lifting heavy weight above head. Because of the loosened ligaments your back is at higher risk for injury! Also, the abdominal muscles normally used to support your back are progressively weakened throughout your pregnancy!
5. Avoid uneven surfaces and changing elevations Your center of gravity continually changes as your pregnancy progresses making balance more difficult! 
6. Avoid deep knee bends & do not bounce while stretching. Hormones produced during pregnancy cause your ligaments to loosen, increasing your risk of injury!
7. Avoid overheating.  An elevated body temperature can be dangerous for the fetus.  Talk to your doctor about healthy recommendations.

Remember to follow these guidelines and you will greatly reduce your risk of injury while exercising during pregnancy! imagevia

 --Peace.Health.RoxyB!!

SOURCES: WebMD   American College of Obstetrics & Gynecology,  ACE

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Exercise During Pregnancy

*Key Fact* 

The American College of Obstetrics and Gynecology recommends at least 30 minutes of moderate exercise each day during pregnancy (unless otherwise ordered by your doctor!)

Exercise plays an important role in keeping you healthy during a pregnancy!  Maintaining a regular exercise routine during your pregnancy not only helps you feel your best, but it can lower your risk of gestational diabetes, pre-term labor, bloating, swelling, constipation, and lower back pain! Even better...it can ease your labor experience!

If you exercised regulary before becoming pregnant, keep it up!! ...but drop the intensity level.  High-impact exercises [such as plyometrics and sprints] are not recommended for pregnancy, but resistance training is perfectly acceptable AND recommended!

If you DIDN'T exercise before getting preggie, don't worry!  It's safe to start now!  Just start slow and don't overdo it.  Walking is considered a safe exercise to start new after becoming pregnant. image via

Where to Start:

1. GET YOUR DOCTOR'S PERMISSION before beginning an exercise program!
2. Get comfortable, supportive shoes to workout in.  
3. Always workout on flat surface to prevent injury.  Sense of balance decreases during pregnancy.
4. Always warm up for 5 minutes, and cool down for the same. 
5. Drink water before, during, & after your workouts!
6. When moving from a seated to a standing position, move slowly!
7. Keep up with your caloric intake so that you are getting enough to support yourself, your baby, AND your workout.  This is not the time to cut calories! 

 Check below for more specific info & tips for exercise during pregnancy! 

 What to Avoid in the Gym During Pregnancy

 Safe Exercises For Expecting Moms

 Workout Warning Signs: When to see Your OB!

--Peace.Health.RoxyB!!

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Re-Assess your Eating Habits!

"I eat pretty healthy...most of the time..."

I can't tell you how many times I've heard this from clients who are convinced their eating habits aren't too shabby.  After a few days of food journaling, their tune changed big time.

Most people don't realize what is actually going into their mouths from the time they wake up to the time they go to bed at night.  Even the little snacks count!  A bite here.  A taste there.  A sip or two of this or that can sabotage your efforts toward health & fitness!

I challenge you to journal every single little thing you put in your mouth for 3 days.  That's it.  3 days.  Even ONE day of journaling might shock you.  MyPyramid.gov provides an awesome tool for inputting your food journal and breaking it down for you.  You're able to see where your diet is lacking and where you're over-doing it.  Check it out!

You'll only be better for it!

 --Peace.Health.RoxyB

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RoxyBbootcamp!!

I will be running a RoxyBbootcamp starting in mid-Feb for my peeps in the North Dallas area!   Please let me know if you are even remotely interested.  Right now it's looking like it will run from mid-Feb to mid-Mar (4 weeks).  We will most likely meet either in Frisco or McKinney.  If enough interest is developed in another area we will def revisit the location issue!  We're looking at an early morning bootcamp, 3 days a week.  Come on... you know you want to!  AND! Because this is my first RoxyBbootcamp of the year, you will EVEN get an insanely awesome price :)  You in?

--Peace. Health. RoxyB!

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Burpees for Bucks: Day 2

Amanda is FEELIN it today, but pushed through!  Check out her progress here.

OH!  AND she met her financial goal!  Big thank you to all of her supporters!   Check out her blog and leave her some love and encouragement for tomorrow!!

--Peace, Health, RoxyB!

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Sneaky Ways to Burn Calories!!

I'm gonna go ahead and assume that most of you intend to exercise a little more and consume a little less in 2011. Whether you've made it an official resolution or not, it's a great goal...and one that you will be SO thankful you stuck with when you're lighter on the scale and overflowing with energy come 2012!  Here are my 5 tips for the day to help you up the calorie burnage this year!

TOP 5 SNEAKY WORKOUTS for 2011:

1. Park in the FIRST empty parking space you see.  Everywhere you go.
   Make this your new normal and you'd be amazed to know that you will burn thousands more calories than you would have otherwise.
2. Boycott the elevator! 
   Unless, of course, you're lugging a way heavy load with you.  Not only will you burn {lots} more calories by taking the stairs, but over time you'll tone those stems big time!
3. KINECT w/your inner gamer.$149.99 will be worth the splurge.  Whoever came up with the idea of playing a game AND burning a ton of calories simultaneously needs a BIG kiss.
4. Two Words: DANCE. PARTY.
   Dancing is one of the top calorie-burners around!  Pump up your fav tunes while you're getting ready to go out, doing dishes, cooking, cleaning...and brush up on your moves!
5. Embrace the Frugal Lifestyle
   Wash your car yourself instead of taking it in.  Clean your bathrooms/kitchen top to bottom once a week and give your housekeeper a break!  Pack & move yourself (w help of course!) instead of hiring packers/movers.
    

The key is this: The little things add up!  It's about changing your LIFESTYLE, not making temporary changes.  These suggestions may not seem all that appealing to you, but give it a shot.  I would venture to say that if you stick with it, you'll be quite fond of the results!

*Peace, Health, RoxyB

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Burpees for Bucks!!

What is a burpee, you might ask??  It's a superrr great exercise for any/everyone looking to increase their fitness level or work a nice multi-muscle exercise into their routine! My dear friend Amanda has begun her challenge, Burpees for Bucks!!  She is raising money to head to Uganda in a few months for a mission trip.  What a cool way to raise money huh??

Amanda is a new(ish) mom and a personal trainer at Premier Fitness in East Texas.  She's a native Australian and is just pretty much a super cool chick.  The mission trip is led by Parental Care Ministries... if you feel led to joyfully donate to Amanda's trip, you can do so through the Paypal option on their website.  You may also find out more about the people they love & serve in Uganda!

Premier will be keeping us up to date on her progress through their facebook page!  Goooo Amanda!!

--RoxyB

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