Summer is Upon Us... Beat the Heat!!

So.  Did you hear?  Yesterday was the first official day of summer.  I'm pretty sure summer hit when the temp hit triple digits...but whatev :)  In honor of summer making it's annual debut (and thermometers exploding all over the great state of Texas), here are some tips for staying COOL in this crazy heat!

1. Drink water.  I'll remind you every day for the rest of your life :)  Before, During, & After your workout.  Needing water is NOT a sign of weakness.  It's a sign of having a BRAIN. :)
2. Splash your wrists/neck/face with cool water periodically.  It assists in cooling your blood, which in turn assists in cooling your body!
3. DON'T wipe your sweat off during your runs/workouts.  It's a cooling mechanism!!
4. Be SURE to eat something before workouts.  You need those calories now more than ever to keep your body's systems functioning at their highest levels!
5. Did you know that 42 people (on average) die each year in the US from overheating?  If you feel dizzy, weak, or suddenly stop sweating, CEASE IMMEDIATELY, get to a cool place, elevate your feet, and get some electrolytes in your system!   Don't mess with heat-exhaustion. It's VERY serious stuff.
6. Wear light, wicking clothing when you workout/run outdoors.
7. If you can, restrict your workouts/runs to morning/evening.  Double digit temps are MUCH more conducive to good productive and SAFE workouts :)
8. Wear wicking socks AND shoes that allow your feet to breathe!  It makes a big difference!

Stay COOL!  ;)

-Peace. Health. RoxyB!!

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TONE IT UP Tuesday: The Push-up!!

Be sure to check out previous editions of TONE IT UP Tuesday!

The push-up is seriously one of THE greatest upper body/core exercises in existence.  I swear by it.  It's been a staple in my workouts since I can remember!  What's not to love about a move that tones & strengthens your bis, tris, chest, upper back, AND core??  Um...how about NADA!

So...think you can't do a push-up?  Fear not.  It still counts when you do them from your knees.  It just takes some of the pressure off your core...which you might need to start with!  Want to tone up your upper body?  Adopt pre-sleep pushups as part of your bedtime routine!
 Take the PSP challenge...

Do 20 push-ups every single night before you go to bed!  Do them from your knees if you must.  If you can't complete 20, just do your best and work up to 20!  A few is better than none!

Remember Proper Form...SO important!!

• Keep your tummy tight & belly button pulled in toward your spine!
• Don't let your back droop! Keep your body straight.
• Keep your shoulders over your hands and lower your CHEST toward the ground (not your nose...this causes stress on the neck/shoulders!)
• Keep shoulders down & back! {"tuck your shoulder blades into back pockets"}
• Relax your neck
• BREATHE!!

Now. Start tonight, and get your PSP on!

Happy Toning!

-Peace. Health. RoxyB!!

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New Sunscreen Guidelines!!

Although we won't see new labeling on sunscreens until summer 2012, the FDA has released the details of its new regulations.  Go ahead and make yourselves familiar with them NOW so that when 2012 is upon us, you're ready to roll!  These guidelines could also help you choose a better-protecting sunscreen for THIS summer as well...if you know what to look for! Check out the FDA's new Guideliness below:

New FDA Guidelines:

• The final regulations establish a standard test for over-the-counter sunscreen products that will determine which products are allowed to be labeled as "Broad Spectrum." Products that pass this test will provide protection against both ultraviolet B radiation (UVB) and ultraviolet A radiation (UVA).
• Sunscreen products that are not broad spectrum or that are broad spectrum with SPF values from 2 to 14 will be labeled with a warning that reads: "Skin Cancer/Skin Aging Alert: Spending time in the sun increases your risk of skin cancer and early skin aging. This product has been shown only to help prevent sunburn, not skin cancer or early skin aging.
• Manufacturers cannot make claims that sunscreens are "waterproof" or "sweatproof," or identify their products as "sunblocks." Water resistance claims on the product's front label must tell how much time a user can expect to get the declared SPF level of protection while swimming or sweating, based on standard testing. Two times will be permitted on labels: 40 minutes or 80 minutes.
• FDA is proposing a regulation that would require sunscreen products that have SPF values higher than 50 to be labeled as "SPF 50+." FDA does not have adequate data demonstrating that products with SPF values higher than 50 provide additional protection compared to products with SPF values of 50

Sunscreens will look more uniform starting next summer.  They will each resemble something like this:

So for 2011, keep the following tips in mind and have FUN in the SUN!!

• Always wear at least SPF15, as anything lower has not been proven to reduce the risk of skin cancer.  Yikes!
• Don't believe everything you read.  Even if a sunscreen claims to be "water-resistant" or "sweat-proof", you should reapply after 30 minutes of swimming or sweating.

-Peace. Health. RoxyB!!

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Reader Tip: Fruit Gone Bad? Freeze it Up (...and then GREEN-It-Up!)

If you're like me, it's SUCH a challenge to figure out the right amount of produce to purchase. {Remember to go organic when purchasing these fruits!} Get too little and you have to go to the grocery store WAY too often.  Get too much and it's going bad before you even get a taste!  Today I'm passing along a handy little tip from a reader.  She shares in reference to the Green-It-Up Fruit Smoothie recipe, but it goes for anytime you find your fruit looking a little past its prime :)   

Tori says:

Delish!  Love a little green in the ol smoothie!  Tip - freeze your fruits & then you won't have to put ice. This eliminates the drink from being too icey but it's still slushy from the frozen fruits (better!).  I just freeze my fruit when it looks like it's about to go bad so I always have lots of little baggies of frozen strawberry banana!

**Remember:  Organic fruits are cheaper when they're in season!  Check out this chart to direct you to which fruits are currently in season!

-Peace. Health. RoxyB!!

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Group Exercise Review #1: Kickboxing. 24 Hour Fitness. Frisco, Tx.

So my girl, Casizzle, and I are spending the month checking out some local group exercise classes.  I'll be posting my reviews here for your viewing pleasure!  Review #1 started with a bit of a kink.  We arrived 15 minutes before class time to get our munchkins checked into the Kids' Zone.  Um...after a 40 minute wait, we were FINALLY able to join the class (30 minutes late!!!)  

Tip:  Call ahead to find out the status of the Kids Care Facilities @ any gym.  Are they full?  How long is the wait?  Is there any paperwork to fill out for first-timers?

ALthough we only caught half the class, it was the bomb!  This particular instructor was super fun and energetic without being cheesy or annoying (no offense to you group ex instructors out there!).  She was having a blast, played super fun top20 tunes, and made sweating up a storm look gooood. (but so did we...duh.)

Coming from one who does NOT frequent the group ex room, I would highly recommend this class.  It will get your blood PUMPING, get a fantastic sweat going, and there are enough people in the room that no one will even notice your inevitable 875 missteps :)

Tip:  Bring. A. Towel.  You'll thank me for that one.  AND water.  You'll get water breaks for a quick swig periodically throughout the class!

Take one from Casey and me and plan on taking a new class WITH a friend!  If you have kiddos, you can rest assured (or SWEAT assured) knowing that your little ones are partying it up TOGETHER in the Kids' Zone.  A familiar face always cushions the blow of being ditched by momma :)  And, don't feel bad if they're peering over the door waiting for your return when you drop in to pick them up.  They'll get used to it :)


PS- Follow a great kickboxing workout with a delish Green-It-Up Fruit Smoothie!! Refreshing.  Energizing.  Not to mention, delect. :)

-Peace. Health. RoxyB!!

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Step Shorter, Run Longer!!

So.  I think we all wish we could run a little further and feel a little less wiped afterwards, right?  Well...here's a little trick to make this wish a reality!  A new study discovered that by slightly shortening your stride, you can work harder while using less oxygen (which means you can handle longer runs!)  This means that using shorter strides is actually a more efficient way to improve your running stamina!  Try lifting your knees a little higher and taking more steps per minute (approx 180 RPMs) to get the MOST from your body during your runs!

-Peace. Health. RoxyB!!

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Fit Tip of the Day: GREEN up your Fruit Smoothie!!

The good old "I'm on a diet" classic, the fruit smoothie, is a rather delicious treat if you ask me!  What better way to stick to your healthy eating habits on a hot summer day in the DFdub (and I mean...HOT!?) Well, next time you choose to whip up one of these healthy delights, don't get caught in a rut of using the same ingredients.  Add some GREEN!  Toss in a LARGE handful of fresh spinach (or maybe 2)!  It may not look quite as pretty, but by greening-it-up, you've added an intense boost of nutrition!!  Spinach is one of many dark green veggies who offer big time rejuvenating and waist-slimming health benefits!!

RoxyB's Green-It-Up Fruit Smoothie

So.  To get started, simply add a packed cup of spinach to your fav healthy fruit smoothie recipe, OR, try my current go-to concoction! Add ingredients in the order listed and blend for about 1 minute! 

2 packed cups fresh spinach 

1-2 cups berries (of any kind!)

1 banana

1 cup ice

1 T flax seed

1/2 cup coconut milk

Word to the wise:  Add your spinach at the BOTTOM of your blender (or Ninja...if you don't have one, you SHOULD!  They're the bomb!) to ensure that it gets fully blended into your smoothie!

Skip out on the sugared-up cold-bev indulgences this weekend, and partake in a GREEN fruit smoothie!! YUM.

PS- A GREEN smoothie is also a super-sneaky way to hook your baby/toddler/child up with some extra veggies!  My little munchkin LOVES a good spinach, strawberry & banana smoothie!

-Peace. Health. RoxyB!!

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Bye Bye Food Pyramid... Here's what your "Plate" should look like!!

Okay.

I am soooo excited about this much needed change!  The USDA has FINALLY revisited it's "Food Pyramid" concept that has been around forEV.  They've replaced the pyramid that we've all grown to love {or hate} with "My Plate"...a MUCH more practical & easy-to-understand concept based on the 2010 Dietary Guidelines for Americans!  The new website is SUPER user-friendly and offers all kinds of helpful info on choosing healthy foods and creating healthy MEALS!  Puh-puh-puhleeeease check out ChooseMyPlate.gov to learn more about USDA recommendations!  And while you're there, go ahead and hook yourself up with one or two of the printables to hang on your fridge or pantry door! GREAT reminders to eat well! Here's to treating your body to HEALTHYNUTRITIOUSDELICIOUS foods!!

-Peace. Health. RoxyB!!

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Spring into Summer: It's National Running Day!!

Well, June has arrived.  Which means (especially if you're down here in Texas) that summer is in full-swing!  What better way to spring into summer than to grab your tennies, and head out for nice little run!  Enjoy the SUN by taking a little joggy-jog through your neighborhood or a local park....OR skip out on the heat by parking it on the T-mill for a good 30 minute trek @ the gym.  Whichever way you choose to celebrate National Running Day, make it the start of a daily HABIT of running/walking/jogging!  You gotta start somewhere right?

-Peace. Health. RoxyB!!

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