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Posts tagged "holidays"

Bang For Your Fitness Buck! Zuzka Light ZCUT DVD’s

Just finished my ZCut workout and drenched yo! Jeebus, I love Zuz! Been addicted to her ZGym for months now, and shocked by how strong I’ve gotten in a year.

Consistently tough, great value, short and intense workouts and easy to follow or do on their own. Best for intermediates/advanced, but beginners can start with her YouTube channel ZWOW’s for free.

ZCUT Power Strength Series

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Tis the season for food guilt, health shaming and misinformation memes! Here’s a few tips to deal with the influx of “1 serving of mashed potatoes = 30 minutes of running, 1 piece of pie = 300 burpees” crap you’re seeing today (or will see this weekend).

1. Let it sink in: these memes are total bullshizz, based on averages and guesstimates that are unlikely to represent you. Unless you’re hooked up to a machine, NO ONE can tell you how many calories you’re burning.

2. They promote a potentially dangerous and disordered way to think about food and exercise (very similar to the calculation process observed in those who suffer from eating disorders). A system of checks and balances might work in terms of overall consumption over a period of time, but not for individual choices and one-off days.

3. They are over-simplified and don’t tell the whole story: your metabolism increases when you overeat meaning you’re burning more calories for awhile (the body takes care of itself amazingly). You also burn calories through daily activity: more so than just your workouts. In fact, most of us burn far more calories OUT of the gym than in. (did you know your brains use approx 20-25% of your caloric intake a day?)

Calories in and calories out is a tricky matter and not as simple as the “experts” make it out to be.

4. Unless you’re eating 10,000+ calories in one sitting (AND continue to do so for days on end), you’re unlikely to gain any “real” weight this weekend. The bloat, poop and water will take care of itself in a day or so, and if you go back to your normal habits (NOTE: YOUR EVERY DAY NORMAL HABITS. No extremes), any weight gain will take care of itself too. Believe it or not, a few days “over” on the scale won’t kill you, break you, or even be noticeable to ANYONE but you.

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Weight gain AND weight loss is about consistently engaging in activities that promote either over time. It NEVER boils down to one meal, one overeating session or one holiday. Thinking this way can throw an otherwise AWESOME program WAY off track: two extremes do not equal balance.

And if you DO end up gaining an additional 1-3lbs due to Thanksgiving business, good times and yum yums? SO THE EFF WHAT, lol. It’s not a big deal, EVEN if you’re on a weight loss mission. Just go back to what you were doing that feels good and supports your goals. Bam: you’ll be right back where you were. And loving yourself - not hating yourself - along the way can be mega beneficial to your overall success.

But stressing about it? Going extreme? Getting frustrated? Overthinking it? ALL things that zap the energy you need to get back to doing YOU. And the more you allow yourself to fester in these emotions & thoughts, the less likely you are to get back “on track”.

So ditch the infographics, misinformation, food shaming and guilt promoting pics and quotes. They don’t serve you, don’t help you in the long run and aren’t necessary. Plus, as stated, total bullshizz.

Bonus? All those extra treats mean hella full glycogen stores. Use them to power your workouts, have more fun and enjoy life like the bad ass you are.

NO GUILT. NO SHAME. NO JUDGEMENT. These things are not required to get where you want to go, nor do they cater to your greatness.

And you are GREAT.

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Instead of putting green food coloring in your food this St.Patrick’s day… 

Just eat green food, lol.

Spinach, kale, cucumber, avocado, green peppers, zucchini, pistachios… The list goes on and on! (sliced green peppers can look like shamrocks).

Taking a look at some pins from Pinterest, and it’s almost like people forgot that tons of food ALREADY comes in green. Blended spinach is a good way to “dye” your food green: works for pancakes, scrambled eggs, smoothies, sauces and yes, even cookies. 

Explore the healthy options you already have! Time for a new tradition?

Instead of putting green food coloring in your food this St.Patrick’s day…

Just eat green food, lol.

Spinach, kale, cucumber, avocado, green peppers, zucchini, pistachios… The list goes on and on! (sliced green peppers can look like shamrocks).

Taking a look at some pins from Pinterest, and it’s almost like people forgot that tons of food ALREADY comes in green. Blended spinach is a good way to “dye” your food green: works for pancakes, scrambled eggs, smoothies, sauces and yes, even cookies.

Explore the healthy options you already have! Time for a new tradition?

Oh Amy, lol. We’re more alike than you know.

xo

via Mean Girls

(via feminismandfitness)

Excerpt via Psych Central

"Families bring up powerful feelings and interpersonal dynamics. It’s inevitable that old family dynamics are stirred up around the dinner table and that’s what makes the holidays so difficult, our past is present … AGAIN.  Sometimes the bullies of our childhood were not kids on the playground but our siblings, parents, and extended family members.

As a child, you may have felt unable to find allies and keep yourself safe. Perhaps no matter how often you told your parents that your older sibling was being mean, it was dismissed. Or what if you were told to, “Turn the other cheek, it’s your brother/sister. They don’t mean it.” Worse, what if your parent was the aggressor?

Fast forward to 2012 and you find yourself at the dinner table. You and your aggressor get into a disagreement. Suddenly you are transported back 10, 20, or 30 years! You feel attacked, taunted and suddenly ganged up on . You feel same anger, fear and perhaps rage as you did when you were young. How do you protect yourself now?

Read More

Hardcore Holidays! Stocking Stuffer Challenge Day 4: 120 FireDonkeys

I’m doing mine weighted (dumbbell behind the knee) and you can choose 120 per side OR total (60 per side). Protect your back by engaging your core, and focusing on the glutes. Drop to your opposite forearm to make it easier on your back, but try to keep hips/chest facing the floor.

Knee out to the side, then heel up to the back. That’s one rep. Here’s a handy breakdown if you need more deets!

G’luck! See the rest of the daily challenges here: Hardcore Holidays

Hardcore Holidays! Day 3 Stocking Stuffer: 200 Mermaid Side V-Ups

You can make it 200 total (100/side) or 200 per side: up to you!

Make it easier: bend your knees, use your arm for support, place a cushion beneath your tush for comfort (not cheating. Still hard), and reduce range of motion: if u can feel it in your obliques, you’re good. Roll on to your booty slightly as you lift.

Make it harder: do the opposite, lol. Straight legs, no arms, etc. Without rolling on to your butt, you may not lift as high, but the contraction is bigger. No worries. (Cushions allowed!). Uncross the feet and use your thighs to keep your legs together.

Psychos: leg weights baby. You can also put a dumbbell/plate between your legs for a bigger challenge. Make the lift explosive (power up quickly) and lower slowly and controlled. Reach as high as you can.

Tip: if your back hurts, focus on drawing in the core. You can also do these in bed. :)

How To Do It

A. Lie down on your side. Arm closest to the floor comes out in front of you for support OR you can prop yourself up on your elbow (easier). Top arm reaches over and behind the head, extending the body line. Feet are crossed (like a mermaids tail). 

B. Keeping feet crossed and legs straight, lift and twist feet towards the ceiling. Your hips and booty will roll slightly inward as you reach your top hand towards your toes and raise your torso from the floor. Use your obliques and not your legs to do the lift.

C. With control, lower back down to starting position and repeat.

It’s Day 3 of the 14 day challenge! Get the details here and catch up!

If you’re doing the Hardcore Holiday Challenge, this was my Day One workout! The Stocking Stuffer Challenge was 200 Step Ups With A Twist.

This workout also counted for 40 burpees towards the Gimme, Gimme, Gimme challenge (1000 burpees from now until Christmas), and another 40 burpees in my warmup gives me a total of 80. Not bad for day one!

I did a quick mid-workout video of me doing just one round. Try to keep up with me (or go faster! I was already pooped: this workout is HARD). Follow along with me here!

Off to do Day Two!

3 weeks people! Excited or grumpy?

3 weeks people! Excited or grumpy?

DMX sings Rudolph The Red Nose Reindeer

Sorry. I had to, lol. The “WHAT!” at the end is hysterical!

:)

Have you heard of WODtoys?

WODToys is a company that specializes in making fitness toys for kids so they “can imitate your best moments”. Med balls, plyo boxes, kettlebells, and toy barbells for the big kids, and soft, plushy versions for the babies.

Literally, the most darling thing I’ve ever seen. Cuteness overload! I love the idea for a few reasons, but primarily it’s a fantastic way to encourage fitness early on. You can have your kids do your WOD along side you (bonding time) and with their own toys, there’s no worries about them being all over your equipment.

Everything is kid friendly & kid safe. Most of the toys are perfect for the under 5 crowd and the section for baby toys is just adorable.

If you’re still looking for the perfect gift for your mini-me’s this season, this might be just the thing!

(p.s. - CUTEST pictures ever. Head over to the site to see more & pass it along! http://www.wodtoys.com/

Fit Gift Ideas: Mother’s Day Edition!

Mother’s day is coming up this weekend! If you’re still trying to find the perfect gift, why not try a yoga theme?

Yoga is suitable for all levels and ages, and it’s a wonderful way to clear ones head & remove stress (something most moms need & crave). It’ll also help her improve flexibility, core strength, eliminate pain & tightness and maybe give her a boost of confidence along the way. Having the right tools & equipment can make incorporating yoga into her life a whole lot easier. Plus brand new gear almost ALWAYS motivates people to get moving!

Check out these ideas to bring more ‘ommm’ to your mom! (A good friend came up with that one. She’s a little too proud of herself, lol).

Yoga Gear & Accessories For Active Moms

  1. Chai Yoga Mat Bag
  2. Yoga For Beginners Kit
  3. Embroidered Yoga Mat Bag 
  4. Gaiam Everything Fits Recycled Gym Bag
  5. Tree of Life Yoga Mat + Tote Bag + Water Bottle
  6. Yoga DVD’s
  7. Meditation Seat Cushions, Kneeling, Sitting, Supporting Exercise Pratice 
  8. Gaiam Yoga Mat Wash

Groundhog Day Explained

If you’ve ever wondered why we celebrate this ridiculous holiday, THIS is why!

(If you haven’t seen the movie Groundhog Day, you really, REALLY should. Classic).

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