Fit Villains: Selfish, Shameless, Sassy, Fitness.

The holidays are happy times for most people (even if they’re stressful, they’re certainly NOT unhappy). But for some, the holidays can be a reminder of things lost, life situations that are less than ideal, and a time when you feel more like crying than singing carols.

If you’re one of those people, you might need some extra help feeling okay this holiday season. Try to remember that you’re not alone, that things do get better, and to some extent you can control which emotions you allow into your life and how you react to them.

Tough times never last, but tough people do.
- Robert H. Schuller

75 Reminders For Tough Times via Marc & Angel Hack Life

1. You never know how strong you really are until being strong is the only choice you have.
2. Sometimes good things fall apart so better things can fall together.
3. You cannot change what you refuse to confront.
4. Nobody is perfect, and nobody deserves to be perfect.  Nobody has it easy.  You never know what people are going through.  Every one of us has issues.  So don’t belittle yourself or anyone else.  Everybody is fighting their own unique war.
5. Crying doesn’t indicate that you’re weak.  Since birth, it has always been a sign that you’re alive and full of potential.
6. No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying. (read Unstoppable)
7. Life isn’t about waiting for the storm to pass, it’s about learning to dance in the rain.
8. Grudges are a waste of perfect happiness.  Let it go.
9. Making one person smile can change the world.  Maybe not the whole world, but their world.  Start small.  Start now.

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Excerpt from Good.is

Are you generous with foul language on Twitter? A new website is asking digital potty-mouths to translate their four-letter words into philanthropic donations. The aptly named Charity Swear Box does for tweets what the glass jar on your counter does for real-life speech, encouraging swearers to pledge a dollar per smutty tweet to charity. 

Here’s how it works: Pass along your Twitter info to Charity Swear Box, which will scan your tweets for a user-generated list of naughty words. At the end of the month, the site counts how many times you swore, then lets you know how much money you owe. It is, of course, just a suggested donation, and you get to pick the charity from a list of options including 50/50, which fights famine in East Africa, or the equally irreverent Fuck Cancer. 

While the site’s definition of a swear word might verge on the prude side—the words “sex” and “porn” count—so far the project has “caught” more than $33,000 worth of swears in a little more than two months. (It may come as no surprise that the f-bomb and s-word top the list of the most abused profanities.) The only problem with the project? There may be no incentive to actually quit swearing when the money’s going to a worthy cause.

Swear Box

Charity SWEAR BOX from Fueled on Vimeo.

Nothing keeps me motivated during the holidays like holiday themed workouts!

I get bored with the standard fare pretty early on in the season, but I solve my holiday music woes by finding worthy, new remixes. I’ve been in a dubstep haze lately, so a lot of these songs are dubstep mixes of holiday classics.

The BPM is a little slower than I normally post, but it works REALLY well with strength training exercises and yoga/pilates training. Taught bootcamp using a lot of these songs and it was a raging holiday success!

Enjoy!

Om, nom-nom-nom!

I know a few yogis who are going to LOVE this!

Big thanks to Patti of Baked Ideas!

If you want to order a batch for Christmas, you need to act fast! Click here for deets. It’s $35 for 10 pre-made cookies (not a bad gift idea for a yogi who might be far away!).

See the tutorial below if you want to try to make them yourself!

If you’re not following Foodiggity, what are you doing?

In a world where gifts seem to get more and more impersonal (and we seem to have less and less time to figure out the perfect gift), it’s hard to find something people will like, let alone use.

With fitness gifts, the territory can be murky (you don’t want to offend anyone), but tailoring the gift for a specific form of training can make it more personal. Crossfitters are die-hard about their training and giving them tools to boost their WOD’s can make them smile for miles.:)

If you’re still stuck for Christmas gift ideas and have a Crossfit fanatic on your list, here are some easy ideas for gifts and stocking stuffers that you should consider!

1. Newgrip Weight Lifting Gloves

While it might seem sexy to rip up your hands in the gym, blisters and scrapes can be painful obstacles to beating your own PR. Plus…well they’re just not sexy. These lifting gloves are light, durable and thin but they protect the hands without making anyone feel less tough.

More models here.

2. Valeo Jump Rope Speed

There are tons of jump rope options out there, but you’ll want to choose one that can be adjusted and has a little weight to it. A jump rope is more of a stocking stuffer, but if your favorite crossfitter doesn’t have one for the road, it’s an inexpensive idea worth considering. This model is adjustable, 10 ft. long, made of durable solid rubber and with sealed ball bearings for even rotation. It also matches the gloves.:)

3. Bad Ass Crossfit Socks

Not for everyone, but tons of crossfit ladies (and fellas) seem to love them. There’s lots of models & styles to choose from, including my personal favs above. They’re one size fits all and while they’re cute, they’re still bad ass.

4. Slam Ball - Medicine Ball - 20 lbs

The gift that’s a workout to GIVE! A med ball is one of the heavier gifts you can give this season, but it’s CrossFit gold. This ball is perfect for slams, wood chops, overhead throws and more. It’s textured and non-bounce, easy to tuck in the trunk and easy to store away. 

5. Interval Timer

Most crossfitters will already have their own, but if not it’s a MUST. Look for a model that clips on and can save multiple pre-set interval workouts. Tons of models start from $10 and up, and you don’t need to go fancy. Decent stocking stuffer for newbies!

6. Vibram Fivefingers

Like the socks, this gift is NOT for everyone, but it’s still high on a lot of CrossFit lists this year. Check before to make sure it’s on your crossfitters wishlist first. Personally, I don’t like the toe-sock feel, but some people swear by them. Tons of models, tons of colors. If you’re not sure about size, check the return policy or go with a gift card.

7. Plyometric Box Set (for box jumps)

While you can build your own, beginners need something sturdy. This set is a little more on the price-y side, but it’s pretty, solid and easily stored in a home gym. Or garage. :)

Got more holiday Crossfit Gift ideas? Leave them in the comment below!

Chichi’s in the kitchen today! We’re making this Tone It Up Gingersnap cookie recipe! Ran to the store (5 minute run pre-shopping is a great NON-coffee way to start your day!) and loaded up on what we were missing (not much - this is a great holiday recipe since most of you will have the ingredients on hand).

Will let you know how it goes! Oven’s preheating as we speak and the batter is delish. :)

Dry Ingredients

• 1/4 cup brown rice protein powder (or whey)
• 1/4 cup Whole Wheat Flour
• 1 tablespoon ground flaxseed
• 2 teaspoons powdered Stevia
• 1 tbs fresh, chopped ginger root
• 1 teaspoon cinnamon
• 2 pinches of salt
• 1 tablespoon ginger
• 1/2 teaspoon baking soda
• 1/4 teaspoon allspice
• Pinch of cloves
• 1 tablespoon organic brown sugar

Wet

• 2 egg whites
• 1/4 teaspoon vanilla extract
• 2 tablespoons molasses

Tone It Up Instructions

Preheat oven to 350. Combine all dry ingredients in a bowl. Mix, then add wet ingredients. Spray cookie sheet with non-stick cooking spray. Roll teaspoon size balls and flatten as much as you can onto a cookie sheet. (you may need to use flour on your hands or wooden spatula when flattening them)

Cook for 10-15 minutes or until crisp and brown. If you like softer cookies, flatten them less. Sprinkle with powdered Stevia. Enjoy :).This Healthy Gingersnap Cookie Recipe makes 16-24 cookies depending on size.

Big thanks to Karena and Katrina, and GRANDMA! More instructions, tips and health info here.

With the holidays coming up, I’ve gotten a few requests to give some of my best gift ideas for fit freaks and fit freaks to be. I’ve got a wishlist a mile long, & I’ll be unleashing some of the best stuff on there over the next few days!

First on deck, stocking stuffers! #1 on that list? Interval Timers.

Seriously, I don’t know what I’d do without mine!

Interval timers are relatively new to me (only started using one in the last year) but I love them. There’s something about watching a countdown that really helps push you through those last few seconds when you’d normally call it quits. Nike Training Club uses the interval concept (built in)  as do Body Rock TV workouts.

The Gymboss Interval Timer is the one I use. I’d heard about it primarily through Body Rock TV (it’s the model Zuzana uses). Mine is pink and I love it. It also has a vibrate setting for those of you who really hate

You can download the Gymboss App and other Interval Timers for free if you have a smartphone, or use free online timers… but that doesn’t always make sense if you’re at the gym.

There are other models out there too and you really don’t need to spend a lot of money for a timer. Pay attention to battery life (rechargeable is the best) and look for ones that clip on or are attached by straps (handsfree is key!). Some timers go for as little as $5 online or in store. (if you want to get your fitness someone an interval timer/watch).

Watch Zuzana using her Gymboss timer below.

Anyone have any other models/types they love? Leave them in the comments!

Just a few tips that can help you keep the holiday healthy! Thanks to those who sent theirs in!

Note: The holidays are truly about being with family and friends. There’s no need to give up your favorites, and remember that it takes 3500 EXTRA calories to gain a holiday pound. Indulge, try not to overindulge, but have FUN and enjoy yourself. If you’re counting calories instead of catching up, STOP! You can get back on track tomorrow, but you can’t re-do Thanksgiving.

If you’re worried about gaining, know that you can always get back on track! Plan to boost your exercise routine, or add some more activity in your day to day for a week or so. Eat clean before, eat clean after, but if you NEED that pumpkin pie, don’t deny. Let yourself have a (portioned) slice. :)

TIPS FROM TUMBLR

healthybuddha: I’m making “skinny” versions of recipes and not telling my family until after the meal!

cocoaandkisses: I do the same as healthybudda, make healthy, vegan versions of my favourite recipes for everyone so I don’t get the chance to eat crap!

barenakedlife: Since I’m not responsible for the food, my game plan is to fill up on protein and greens first and enjoy the rest in smaller portions.

annatheanomaly: I try not to stress much but rather make sure at least 3/4 of my plate is “colorful” as it will contain the most nutritious food.

ChewsyEater Try to fill up on veggies first!

AROUND THE WEB!

@EverydayHealth  “Avoid adding salt when you can! Too much salt can cause your body to retain water and make you feel bloated.”

@WomensHealthMag “Slow DOWN. Your stomach and small intestine tell your brain they’re full only after 15 minutes. But if you hoovered your meal, your brain won’t get the memo until after you’ve helped yourself to seconds.”

@ToneItUp “Don’t fast! Fasting up to a big meal tends to make your body more likely to store fats from foods when you finally eat, makes you MORE hungry and might lead to larger portions. Eat small meals like you normally would, and don’t go in hungry.”

@Blisstree “Divide your plate! If you actively think about dividing your plate into sections, you can control your proteins, veggie and carb intake better.”

@FitBottomedGirls “Space out your helpings. Take smaller portions, &  remember that you can have more the next day. Holidays are about spending time with friends and family, so make a conscious effort to take a break between bites and enjoy the conversation.”

@TheDoctors Leftovers: If you keep food at room temperature for more than two hours, it begins to grow bacteria. Eat your extras in 3-4 days, or freeze them. If you have leftover gravy, eat it within 2 days, or boil it for 3 minutes to kill bacteria.

@SarahFit for Laughing Cow. “Holidays come once a year and should be embraced, but remember not to over indulge and practice portion control.  Incorporating exercise is also very important to maintain your weight during the holidays”.

@FitMamaTraining Your favorite personal trainer here to say LET THEM EAT TURKEY! Enjoy your day! Eat what you want. And rather that means small portions or indulging on Grandma’s famous pie DON’T ruin today with one moment of guilt.

Happy Thanksgiving!

They always say ask the experts, and you guys know what’s best for YOU!

Leave suggestions or links in the replies, and I’ll put the BEST recipes/tips in a post later today! Don’t be shy: shamelessly plug yourself if you’ve got something good!

My favorite recipe? Mini Pumpkin Pies…. Adorable, Delicious & 36 Calories A Pop

How are you making this holiday healthier? 

It’s the time of year where ‘holiday weight gain’ creeps it’s way into our fit-cabularies. While it’s a concern for many of you, it doesn’t have to completely freak you out. It still takes 3500 EXTRA calories in order to gain a pound of holiday bulge. But considering the high calorie nature of some of our favorite holiday foods…. that 3500 can be EASY to come by.

The holidays can be heavy food traps, but also booze traps. Like food, booze can be high in calories, but has little to offer in terms of nutrition. While you might be able to avoid certain foods with all your wits about you, booze can make it harder to stick to your smart choices, especially with tons of holiday high calorie options literally surrounding you.

If you can avoid it, go for it! But if you can’t, try your best to make it a healthier choice.

Wine Tip: Make it a spritzer!

Instead of a full glass of wine, pour half of what you’d normally take, and substitute the rest with seltzer water and a hint of lime juice. Not only will you save calories from the booze, but you’ll better maintain your ability to make smarter choices.

Stick to light colored liqeurs. Think gin, vodkas etc…

The darker in color, the higher the carb & sugar content. But going lighter doesn’t mean it won’t hit you hard… don’t overindulge by using 1/2 shots instead of full ones, and load up on soda water.

Avoid juice & soda as a mixers.

As sneaky as booze is, what we add to it can be worse for us. Add items like soda water, lime & lemon wedges, and unsweetened cranberry juice. Avoid sodas (even diet) and concentrated juices: they aren’t your best bet and can spike your blood sugar even more than your dinner.

Look Better Naked (LBN) Signature Cocktail Recipe

Spoil Yourself Fit - Low-Carb Mojitos

Drink Water!

Alcohol is a diuretic: each drink triggers your body to expel more water than normal (grabbing it from your muscles, organs & brain). Dehydration can make you feel hungrier than normal too. To optimize hydration (and minimize sabotage), try to drink one full glass of water for each drink you have.

Bod On Booze… Drink By Drink.

Keep some of these tips in mind, and remember that preparation, not willpower, is the smarter way to go! If you plan on a cocktail or two, make sure leftovers have been stored & tucked away, and have plenty of water/healthy snacks to nosh on if you get an urge.

The holiday season is upon us. Time is in short supply, food is NOT, weight gain’s expected and stress is rampant. Bah!

For those of us trying to maintain or lose weight this season, it’s a virtual disaster. We are pushed to our limit with temptation and have even less time than usual to devote to working out & meal preparation. It’s one of the reasons why I hang on to my fat pants every year, just in case.

Two things that I hate. Feeling guilty for doing what I want to do, and feeling restricted in my choices. Now, you can’t expect yourself to be perfect. In fact, it’s the very last thing you should try to be. So instead of trying to be perfect, try to be a bit smarter.

Here are my tips, so you can avoid the bulge and still indulge.

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