Personal First Aid Kits: aka self preservation in a pimp hat.
By MizFit | February 8, 2010
yes. it’s a f-f-f-flashback.
And this one goes out to the Jump Start 2010 teleseminar group.
As per our laughter discussions…
Prior to even becoming a mom, I was a woman obsessed with having first aid kits always at the ready.
I’m not one to go from headache to brain tumor (much anyway), but I’ll admit to seeing accidents everywhere.
Kitchen first aid kit? Check (knives, scissors,can openers, bottle openers, burns—the list is endless).
Bathroom first aid kit? Check (medications, razors, water burns, slip&fall, yada yada yada).
Car first aid kit? Check (I’ll spare you a list here. Just take my word for the fact the possible accident-configurations are endless).
Diaper bag first aid kit? CheckCheckCheck (Please to see all the above potential catastrophes & multiply by the sheer number of places I go).
As a result, it surprised me that it took almostFORTYyears for me to realize that I’d left the most important first aid kit of all undone:
my personal first aid kit.
Please to enjoy.
Now you.
Your assignment for the week, should you choose to play along at home, is to create a personal first aid kit of your very own.
Not sure where to start?
(Ill give you a hint: think back to this post.)
Now hit us up in the comments with a couplethree items you know you shall include.
(Ill join you there as Im always trolling for new treats to cram in my overflowing pimp hat.)
Topics: Monday Facetime | 30 Comments »
Winners of the Birthday Week giveaways.
By MizFit | February 8, 2010
Orient Watch winner: Jacksh*t
Crum Creek basket winner: Jen
Rubberbandits: Shannon
Go Red Yoga Mats:
- BK
- Del
- Suganthi
- Lauren
Email me your mailing address (MizFit08 at yahoo.com) and your treats shall be on their way.
Topics: Uncategorized | 5 Comments »
National Wear Red Day! (giveaway post).
By MizFit | February 5, 2010
Subtitle: This is an easy one, People. Join in. Wear red. Maybe win. What’s not to love?
The entire concept of Go Red For Women celebrates the energy, passion and power we have as women (& the men who love us!) to band together to wipe out heart disease and stroke.
Cardiovascular disease kills approximately 450,000 women each year.
A number which equates to approximately one woman every minute.
(I’ll give you a moment to let that sink in. I write about the Go Red! movement every year and yet the number never ceases to stun me.)
Ready for a few more statistics?
· While 1 in 30 American women die of breast cancer, about 1 in 3 die from cardiovascular disease.
· More women die of cardiovascular disease than the next five causes of death combined, including all forms of cancer.
· Ninety percent of women have one or more risk factors for developing heart disease.
· Only 1 in 5 women believe that heart disease is her greatest health threat.
· Heart disease is largely preventable. In fact, 80 percent of cardiac events in women may be prevented if women make the right choices for their hearts, involving diet, exercise and abstinence from smoking.
At first glance the statistics can be a little daunting, but there are a few simple steps you (ok, you AND I) can take starting today to help prevent cardiovascular disease.
- Talk to yer mama. If your mother had heart disease before the age of 62 your risk of heart disease doubles. This isnt cause for alarm—-merely information which might cause your doctor to decided to screen your blood pressure and cholesterol much more closely/yearly.
- Make new friends & keep the old. A University of Chicago study recently showed that lonely people had had blood pressure levels from 10 to THIRTY points higher than those who socialized regularly (wanna be my friend?!).
- Be *D*lightful. Women with deficiencies in vitamin D in 20s, 30s or 40s are THREE TIMES more likely to develop high blood pressure later in life (when compared to those with normal vitamin D levels). A quick blood test can let you know your vitamin D levels & these levels can be raised through consuming fish, daily products, & through sunshine.
- Interval train! Studies show 20-25 minutes of interval training can be just as effective as an HOUR of moderate intensity cardio (*cue confetti shaped like little hearts!*). Less time working out with the same benefit? Im in!
- Om. Om. Om. Adding yoga into your workout routine can help your heart as well as strengthen your inner peace. People who practice yoga regularly have steadier heart rates—which means a stronger heart—than those who do not practice yoga regularly.
And speaking of yoga…
I have FOUR red yoga mats to giveaway thanks to the American Heart Association & Go Red For Women (no, you need not be a woman to win. you simply need to KNOW a woman & encourage her to be heart healthy).
You can be entered to win for the lowlow price of a comment below.
On anything HEART HEALTH or RED related.
Have a heart healthy tip for all of us?
Have a personal heart health experience you want to share?
Have a creative & fun REDidea for your attire today?
Please to hit us all up in the comments.
USA only
Topics: Uncategorized | 99 Comments »
Rubberbanditz (giveaway post).
By MizFit | February 4, 2010
FTC? My bands were FREE. The dizclaimers getting old. Yessiree.
Alas, there’s a bit of back-story to this review/giveaway, People.
Take a seat and I shall try to keep the yammerings to a minimum.
The owner of Rubberbanditz reached out to me when I was experiencing the grumps a smidge of blog malaise.
I was over reviewing products & was firmly ensconced (once again) in the steaming sh*tpile Id created.
I almost deleted his email without reading (Im nothing if not honest!) but I opened it & was entirely blown away.
The owner of the company’s message was clear, concise, humorous, and personalized.
It was evident he’d read MizFit prior to contacting me, knew the types of products I reviewed, and actually had one of these products to offer.
(It’s sad how truly rare these kinds of emails are. Im pitched on everything from diet pills to fancy books about crafting.)
Still, I tried to say no the the review.
He was tenacious, however, in such a funny & amazingly genuine way that I finally relented and said yes.
Not surprisingly, I’m glad that I did.
What did I like about Rubberbanditz?
- They are entirely as represented. Sturdy, easy to use, & come with a FANTASTIC workout guide for all levels. In addition, should a band break within a year of purchase Rubberbanditz will replace for free.
- They’re portable and inexpensive. As a mom whose best laid workout plans are frequently derailed by a Tornado I appreciate having a way to strength train at home. The price-piece speaks for itself. While you can purchase the bands separately if spending my own money Id at least invest in the basic package. 39.99 is a deal, in my opinion for bands, a door strap, hand grips, an exercise dvd, an exercise book, & a travel bag.
- They aren’t intimidating. When my parents started resistance training they were intimidated by free-weights & machines (not to mention the gym). While it’s important to focus on form when using Rubberbanditz–one reason I love the inclusion of an exercise DVD–it’s also a perfect introduction into the concept of resistance training using something with which we’re all already familiar.**
- The company does community outreach. This fact is really important to me both as a reviewer and a consumer. It speaks volumes, in my opinion, about a company & the people who run it. Rubberbanditz uses a portion of its proceeds to set up exercise band gyms in the developing world & help promote personal health & hygiene on a grassroots level (can you tell the owner served in the Peace Corps?).
- They are a green company. Any returned bands are donated for use in arts & crafts projects AND the exercise manual may be downloaded (for 5% off purchase price) instead of received as hard copy as well.
What didn’t I enjoy about my Rubberbanditz experience (Im reaching here, People, as my entire experience from first contact to product was stellar)?
- They should update their blog more. Or perhaps I should update less? Please to talk amongst yourselves about that one.
- Im not featured on their testimonial page. Whats that? I never sent one in? Oh. Please to disregard…
Bottom line is I love resistance bands (for all the reasons detailed above) & I adored these & Rubberbanditz as a whole.
And yes.
Here’s where you cease the skimmage & can entire to win your own Rubberbanditz basic band package as pictured below:
How might you use the bands should you be lucky enough to win?
Be honest. Be creative. Be silly. Be snarky. Be blunt.
Please to hit us all up in the comments.
USA only
Topics: Uncategorized | 118 Comments »
Two Fit Chicks & A Microphone: new podcast!
By MizFit | February 3, 2010
The Week Of Birthday Gives! hath been interrupted by the release of a new podcast.
Please to look for the post that would have been here on 2.10.10
There are not enough words in the English language to describe the fun I had recording this episode with DietGirl.
If I could bottle & sell the feeling Id be richer than…someone who is really really rich.
Here’s hoping you enjoy it as well as it’s an episode all about you.
Your questions.
Your blogger news.
You. You. You. (with a big smattering of our personal revelations and TMI tossed in for good measure.)
Click on the image below to listen and, as always, you can hear the previous episodes on our Two Fit Chicks site as well.
Topics: Uncategorized | 18 Comments »
Crum Creek (giveaway post).
By MizFit | February 2, 2010
Ok, People, in honor of my blog-birthday (Woohoo! MizFit is two!) a treat from a company I love.
The snack pictured below has been a fave of mine for longer than I can remember (four years?).
I initially ordered it merely because it came individually packaged (I have zero portion control around trail mix) & have fallen utterly in love with its saltysweet mix of nuts, raisins & carob.
LOVE.
So much a’smitten that when I was living in a different country for a while (away from Ren Man) I wouldnt let him visit me without hauling some Crum Creek along as well.
(Nice. I know.)
Since then Ive tried most of what Crum Creek has to offer (everything from soy protein pasta to muffin mixes) and have drooled over it all as well.
(NERD ALERT I realize.)
As a result I wanted to celebrate my blog-birthday by giving you the chance to win a gift basket from Crum Creek.
You can be entered to win for the lowlow price of a comment.
Please to hit me up with one reason why you should be selected to win the basket of loveliness pictured below.
1 Pack of Crum Creek Pasta
1 Bran Muffin Mix
8 bags of Soy Bites Snacks (assorted flavors)
10 bags of Soy Nut Trail Mix
2 Packs Almond Biscuties
1 Crum Creek T- Shirt
Dont want to wait to see if you win?
Reside outside of the USA (I know I know)?
Use the discount code mizfit for a 25% discount on all orders above 20.00
Code good until 2.9.10
Giveaway USA only.
Topics: Uncategorized | 111 Comments »
It’s time (Orient watch giveaway).
By MizFit | February 1, 2010
This is the first post in a week long seriously People what am I doing with my life celebration of MizFit turning two.
People, I wont lie to you.
I started this post a million times.
It rhymed.
It was a pre-pre-Disney Princess Half Marathon ode (that one I actually kinda liked—-but decided to save).
It was a yammer about how MizFitOnline turning TWO sparked some reflection & re-prioritizing for me (hello, the painfully shocking fact that the Tornado is growing up at an alarming pace & will enter kindergarten in fall 2011!).
It was a Dear Yoga Class I Always Spy On The Gym Schedule Yet Never Make Time For letter (that one was pretty spectacular as well. If by (fingerquote) spectacular (unFQ) you mean I blew off finishing it and decided to pop in a Rodney DVD which I do).
It was a post about how we are officially one month into the New Year & it’s time to revisit the mission statements/goals we so recently created (decided to save that one as well. This is your warning to anticipate a SIX MONTH check-in during July.).
What it all boiled down to, however, is that Im itching for change.
Nothing big. Just a new endeavor which will push me to limits I didnt realize I had—and then some.
What it all boiled down to is that Im feeling the need to stretch myself and see how far I can go.
In what realm? Im not yet certain.
What it all boiled down to is this well-worn expression: what would you do if you knew you could not fail?
While trite and oft overused especially on Twitter it’s a phase that is entirely applicable to what Im feeling & one which Im tossing back at you on this Monday.
What would you do if you knew you could not fail?
And whatever that is—give it a shot.
It’s time.
(Yeah, once I’d gotten the it’s TIME mantrachant firmly lodged in my head I felt compelled to wrangle a freebie out of it for you. It’s the way I roll.)
I give you:
Orient Watch Site has *generously* offered to send one reader the (stainless steel, water resistant) men’s watch pictured above.
(yes it would make a nice gift. yes if you are anything like I am you tend to prefer men’s watches over women’s anyway)
You can be entered to win for the lowlow price of a comment below.
You know, as long as you’re willing to share your answer to my tough query & join me in my one-woman IT’S TIME FOR A CHANGE movement.
So lay it on me.
On us.
What would you do if you knew you could not fail?
Please to hit us all up in the comments.
USA only.
Topics: Uncategorized | 119 Comments »
Smattering of Sunday stuff.
By MizFit | January 31, 2010
First & foremost a BIG thank you to everyone who has listened to my whining over the past few weeks.
Ren Man is finally home and as you can see the Tornado has a fondness for pink make-up and all is right in our world.
Next, I am traveling to Blissdom this week and, while there, will be a guest on Dr.Fitness & The Fat Guy.
Have a question you’d want the guys to ask me?
Anything from my approach to running with a tutu taped to head to fitness while travelin’?
Feel free to chime in below.
And lastly Im still hauling Ellen around Austin (follow me on TWITTER to stay up-to-date but Ill be posting the pics here later as well).
Yesterday I brought her with me to get tattooed. (Me not her. She wimped out. Youll have that I guess.):
That’s it in my neck of the woods.
You?
Big sunday plans?
Have some stumpers for Dr.Fitness & The Fat Guy (lordy I love that name) to lob my way?
Get your own ink yesterday and wanna share?
please to hit us all up in the comments.
Edited to include a notsogood self-portrait (stars added. green eggs touched up):
Topics: Uncategorized | 50 Comments »
Blissdom conference & preview of coming MizFit’tractions.
By MizFit | January 29, 2010
Ahhhhh.
It’s Friday.
And Im thankful.
Even though my job pretty much continues through the weekend (who knew mamahood didnt get weekends off? Next time I shall read the fine-print) I adore Fridays, Shabbat, unplugging a bit & just hanging with the family.
It’s been a rough & lack of sleep few weeks around here (Ren Man traveling. Tornado not sleeping) so as a result today’s post shall be short, sweet, & bullet’y.
- Entirely out of the blue I was offered the opportunity to attend the Blissdom conference. Any of you going? Id love to connect if you are. Im also searching for people to agree to nag me about running while there & to shout at me sporadically: Runs With Tiara needs to get her ass glutes in gear!! The whole shebang goes down in Nashville so if you live there & think you might be able to swing by let me know that, too! Im heading to Tennessee on 2.2 and will be there through 2.7.
- MizFit turns two next week. (methinks its the official ’sh*t or git off the pot’ year but thats an entirely different post) In honor of this shocking event we shall be having a week filled with giveaways. Stuff I love. Causes I believe in. People & companies who rock. Since I plan to be discombobulated upon my return to Casa Miz post-Blissdom all winners from the week shall be announced at my leisure. Hopefully 2.9 but we’ll see.
- If you longed for a truly coherent post from me today you’d probably be better off clicking over here.
- YES Id love to do a blogger meet-up at Disney I will post more about it when I get my schedule from the powers that be more powerful than I.
- Huh. I guess that’s all I have to share. It didnt really necessitate bulleting but since they’re already up there Im not gonna edit them out. Have a great weekend. Shabbat Shalom to my Jewish peeps & I’ll see you all in the comments.
Topics: Uncategorized | 43 Comments »
Top ten exercise mistakes women make (guest post).
By MizFit | January 28, 2010
Please to enjoy one person’s thoughts.
Have your own?
Beg to differ?
Please to hit us all up in the comments.
Top Exercise Mistakes in Women
1) Too much cardio: This can trigger the release of cortisol, the body’s stress hormone that in the long term seems to increase a person’s visceral fat- that is, the fat surrounding major organs that is particularly dangerous for our health.
2) No weight training or not enough intense weight training: Women sometimes fear that weight lifting will make them more bulky. The truth is, a good, relatively intense program is actually beneficial in developing more lean muscle and decreasing subcutaneous (under the skin) and visceral fat.
3) Spot reduction of fat: Spot training to reducing fat in a certain place has no scientific basis. When the body needs calories for exercise, it first takes it from muscle creatinine, then glycogen, the storage form of glucose in muscles, then fat from the whole body.
4) Exercise is not a priority: Many women have many responsibilities and sadly, when push comes to shove, exercise is dropped first. But given the health and well-being benefits, exercise really should be a priority. And consider: exercise can give us the energy and focus to get through our to-do lists faster. Scheduling each day to be most efficient will make room for a block of exercise time, and there’s always a way to incorporate exercise into our daily routine.
5) Total caloric intake is too high: Many patients come in with no sign of weight loss despite regular exercise. Much of the time, the culprit is a diet too high in calories, specifically saturated fat and refined carbohydrates. Many of these women say they “never eat,” or they only eat one meal a day. This is a critical mistake.
Ideally, you want to graze on small, healthy, less calorie-dense snacks throughout the day as our ancestors did in hunter-gatherer societies. This will maintain the sensation of feeling full, reduce impulse eating of high calorie foods, and prevent insulin and other hormonal spikes that make you eat more. Studies show that despite eating more frequently, the total daily caloric intake is actually lower!
6) Poor nutritional support: Exercise is critically important for bone health in women. Weight bearing exercise like walking or weight lifting stimulates bone development and maintains or improves bone density. However, exercise is one half of the equation.
The other half is nutritional support. The osteoblasts (cells that stimulate bone growth) need calcium and vitamin D to do their jobs. All women should get at least 1500mg of dietary calcium and 400 IU of Vitamin D daily. Protein requirements work out to 0.8-1.0 mg/kg/day. Sufficient calories are also needed for optimal health, including reproductive health in women.
For example, a moderately active woman who is 140 pounds needs 2100 calories/day; 160 pounds needs 2200; and 180 pounds needs 2300 calories per day. See this link to estimate how much you need.
7) Doing the same exercise every day: Women love the elliptical and walking on the treadmill. I see women less on stationary bicycles, rowing machines, or stair steppers. Muscle confusion is a key concept in getting and maintaining fitness. Switch it up as much as possible so your body doesn’t get too efficient at doing one exercise.
Cardio at too low an intensity for weight loss: Many popular magazines perpetuate the myth that low intensity cardio at 50-70 percent is better for burning fat and losing weight. They are only partially correct. Yes, fat is primarily burned at this intensity but weight loss and weight maintenance is more dependent on burning calories, not fat. Higher intensity workouts at 70-85 percent are much better calorie burners and thus better for weight loss.
9) Too much, too soon: It’s great to be motivated to start an exercise program but some women ramp up too quickly, get sore, or injured, get discouraged and stop exercising. Start slowly, especially if you have never exercised regularly before, and ramp up a tiny amount weekly. This is much safer and more sustainable.
10) No professional input: Most people don’t have all the health information needed to safely start or improve an exercise regimen. A sports medicine physician can clear you medically first and to develop a program that fits your goals and ability. Personal trainers are also very helpful in this process.
About Dr. Rowan Paul
Dr. Paul, a sports medicine and family physician in San Francisco, is also a staff physician and blogger for RightHealth.com, the Guide to Health on the Web.
He is an active triathlete, marathon runner, martial artist and outdoorsman who loves animals, good food, mechanics, car design and engineering and thinking about potential ways to fix our world.
Topics: Uncategorized | 65 Comments »
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