The not so scary side of BOOT CAMPS (guest post).
By MizFit | July 2, 2009
*The “Not So Scary” Side of Boot Camps*
When you think of Boot Camp, I am guessing you are picturing some drill sergeant standing over you, sticking your face in the mud as she tells you to “Do 10 more!” That is what I picture when I hear those words, so I totally understand.
When you look up the word Boot Camp on the internet, you get things such as:
*-Camp for training military recruits*
*-Boot camps have been part of the correctional and penal system of the United States since the early 1980s. Modeled after military recruit training camps, the programs are based on shock incarceration grounded on military techniques.*
*-Boot camp is American slang for “to vomit”*
I actually laughed out loud at the last one! It’s actually what my clients call burpees- “the vomit”.
It’s no wonder when women hear the word “boot camp” they go running!
Well I am here to tell you that not ALL boot camps are scary. If I was to call it something different to describe my Fat Blasting Boot Camp Programor my Ladies Local Boot
Camp-Fit Chick Express , I would call it, “Hard Work Done Quick” or “Feel Powerful” because that is just what these classes will do for you!
I have been called names such as “Temptress of Torture”, “Evil One” and “Cute, but Mean”, but in the end all of my clients LOVE how they feel after each one of our classes. They are appreciative of how tough I am on them, but love that I am able to find alternatives if there are certain exercises that that they are not ready for or limited to due to injuries. I do push them, but only to their own limits. It’s exactly what some people need and find they get much better results when they are being pushed. I am usually right there alongside them doing the exercises too. Being the instructor I need to work harder than everyone else, so in a way, they are motivating me to work harder.
It’s a win-win all around!
What the majority of boot camp classes are about is to help you to burn fat quickly while building muscle and gaining strength. Now doesn’t that sound like something that you would want to do with your body? I know it does me!
*Here is just an example of one of my boot camp classes and then you tell me if you think it’s scary or intimidating:*
*Warm Up*: 2 sets of 20 Jumping Jacks, 10 Squats and 10 push ups
*Strength Circuit:* 3 Sets of 12 Hip Extensions ( Bridging) 12 Rows, 12
Deadlifts, 12 Tricep Overhead
*Cardio Circuit:* 3 Sets of 20 Fast Step Ups, Side Shuffle to Cones, 20
Criss Cross Feet
*Abs:* 3 Sets of 20-1 Leg V-Ups, 15 Reverse Crunches, 20 Bicycle Crunches
*Cool down and Stretch*
*TOTAL TIME= 30 minutes*
How is that for a quick, effective, fat busting, gut busting, cardio killer workout?!
Everyone one of my clients has expressed how much better they feel after they have completed the workouts. They are proud of how hard they work as they should be. I ain’t gonna lie…boot camps can be tough, but in the end it’s YOU who will survive and WIN!
So the next time you hear the word Boot Camp, don’t be afraid! Ask more about it and see if it just might be something that fits your style of workouts!
You could just be surprised how much you actually love it!
Angie Schumacher is a Certified Fitness Professional and Boot Camp Instructor in Colorado.
She’s also the author of the ebook Fat Blasting Boot Camp & invites you to join her in her 30 Day Fit Chick Challenge.
Want a Thursday helping of MizFit? Head to Annabel & Jen’s blogs. They’ve invited me over to play answer a fitness question as they’ve lost a cumulative 250 pounds & are currently challenging each other to lose the final 10.
Topics: Food Glorious Food | 41 Comments »
Halfway through year: goals revisited (video post).
By MizFit | July 1, 2009
Yep, People.
It’s here.
It’s today.
We’re mid-way through 2009.
Whether you set formal resolutions or goals or not we all have at least a few things we hope to achieve before 2009 draws to a close.
Where you at?
Please to hit us all up in the comments. You *know* I’ll be there & oversharing…
Topics: Uncategorized | 63 Comments »
Operation Beautiful.
By MizFit | June 30, 2009
Subtitle: Im a little late to this soiree—but better late than never.
To know me at all is to know that my primary goal in this life is to raise my daughter to love herself & to realize that simply by being who she is that she’s ENOUGH.
(Mother’s Day 2009 flashback)
What I wish for her is this:
My secondary goal in this life is to help as many other people as I can realize this about their own damn selves.
If I can help one person (notice I did not say woman or female as this feeling of being not enough crosses all barriers) realize s/he’s beautiful & strong & capable simply by BEING then I shall die a happy MizFit.
As a result, I was BEYOND excited and extremely in awe when I stumbled upon Caitlin’s Operation Beautiful.
She’s started a one woman campaign (which is spreading like the proverbial wildfire) against negative self talk.
Her words:
Operation Beautiful is simple: all you need is a pen and a piece of paper.
I’ve begun leaving positive messages on the mirrors of public restrooms — at work, at the gym, at the grocery store.
I scribble down whatever comes to mind — “You are beautiful!” or “You are amazing just the way you are!”
My goal is to leave as many Operation Beautiful notes as I can. Maybe some people read them and just smile, but I bet some people are truly touched by the effort of a random stranger.
Please to head on over and check out her site.
Watch the short video.
Ill wait. You wont be disappointed.
(By way of full MizDizclosure I choked up when I clicked through the various notes people had left, the messages they carried & the places they were tucked away.)
What followed for the Tornado and me was a YouAreBeautiful Extravaganza.
We pretty much lost our collective minds and plopped & tucked notes all over the Austin area.
First we hit up a parking lot:
Next we went to the gym:
Left someone a surprise inside her locker:
Yelled at the scale a bit (I know. We are opinionated Operation Beautiful word spreaders.):
Hit up the grocery (the one where they cringe when they see us coming):
Perhaps to their chagrin?
Next was the bathroom at Starbucks:
All while sporting these matching tees:
I have to say our Operation Beautiful morning was the best time Ive had in a long, long while.
I smiled from my core imagining people stumbling upon our messages & the conversations the Tornado & I had while we snuck around were priceless.
Suffice it to say she’s one three & a half year old who hath no shyness when it comes to approaching strangers and telling them they’re beautiful.
(yes it can get totally & completely awkward—but you’ll have that)
Now you.
I urge you to take a moment today, grab a pen & paper, and leave at least one note.
You dont need to go nuts and snap pics as we did—but I promise you that you will smile ALMOST as much as the stranger whose day youre making.
I promise.
Topics: Tuesday Trends | 106 Comments »
What? Me worry? (video post).
By MizFit | June 29, 2009
(The gratitude post I mention.)
So there ya go, People.
My question for you:
What things in your life do you ruminate upon/fret about so *vigorously* you’re accidentally praying for them to occur?
Please to hit us all up in the comments.
Topics: Monday Facetime | 67 Comments »
Winner of the Go Red BetterU gift pack…
By MizFit | June 29, 2009
Alexandra Webster!
Email me (MizFit8 at Yahoo dot com) and your prize shall be on its way.
Topics: Uncategorized | No Comments »
Go Red BetterU (giveaway post).
By MizFit | June 26, 2009
OK, People.
It has been almost three months since National Start Walking Day.
Fess up?
You still walking?
Never started?
(Need me to remind you that walking, even briefly, has been shown to lessen chocolate cravings?)
Im back to nag you again & Im armed with treats more info from the American Heart Association.
By this point I think most of us have heard the statistic that coronary heart disease is the single leading cause of death for American women.
By this date I think most of us have read *somewhere* that, while many of us believed cancer to be more of a threat, nearly twice as many women die of heart disease, stroke & other cardiovascular diseases as from all forms of cancer combined.
(Brace yourself. Here’s where we talk risk factors & are faced with the fact that some of these factors are out of our control.)
Heart disease risk factors we’re stuck with:
*Aging (REMINDER: less than 30 shopping days till MizFit’s heart turns 40). ‘Nuff said. There’s no way around this one.
* Sex (insert joke here) — Men have a greater risk of heart attack than women, however, each year approximately 55,000 more women than men have strokes & 60 percent of total stroke deaths are female.
* Genetics — Both sexes are more likely to develop heart disease/stroke if relatives have had them. African American women have a greater risk of heart disease/stroke than white women. African-American men and women are more likely to die of stroke.
What risk factors are somewhat under our control (*cue confetti shaped like teeny tiny hearts*)?
*Smoking — Smoking is a major cause of cardiovascular heart disease among women. Secondhand smoke can increase risk even for lifelong non-smokers. Women smokers who use birth control pills have a higher risk of heart attack and stroke than nonsmokers who use them.
* High blood cholesterol — This is a major risk factor for heart disease & increases the risk of stroke. High levels of LDL (low-density lipoprotein) cholesterol (the “bad” cholesterol) raise the risk of heart disease and heart attack. High levels of HDL (high-density lipoprotein) cholesterol (the “good” cholesterol) lower the risk of heart disease. Research has shown that low levels of HDL cholesterol seem to be a stronger risk factor for women than for men.
* High blood pressure — High blood pressure is a major risk factor for heart attack and the most important risk factor for stroke.* Physical inactivity — Studies show that lack of physical activity is a risk factor for heart disease and indirectly increases the risk of stroke. Heart disease is almost twice as likely to develop in inactive people than in those who regularly Move it! Move it! (to quote the Toddler Tornado).The American Heart Association recommends accumulating at least 30 minutes of physical activity on most or all days of the week. (MizFit recommends more BUT 30 minutes or less is a great place to start!)
* Obesity and overweight — If you havehigh levels of bodyfat (especially if the majority of it is located in your waist) you’re at higher risk for health problems, including high blood pressure, high blood cholesterol, high triglycerides, diabetes, heart disease and stroke.
* Lottsa Alcohol — The risk of heart disease in people who drink moderate amounts of alcohol (an average of one drink for women per day) is lower than in nondrinkers. (MizFit Note: CHIME IN HERE, please. Im not a drinker. Are you? Have you added in wine as a heart-helper? I havent…yet.) Excessive drinking and binge drinking can contribute to obesity, high triglycerides, cancer and other diseases, raise blood pressure, cause heart failure and lead to stroke.
*STRESS — Research isnt perfectly conclusive on this one yet (read: no great studies to cite) yet Im completely sold on the idea that stress does, indeed, play a role in the development of heart disease
Thoroughly overwhelmed? DONT BE.
Im also here to remind you that improving your heart health doesn’t have to be a major undertaking.
It really can be as simple to change the risk factors which are under our control as layering small healthy choices on upon each other until, over time, they add up to bigger changes.
That notion of small steps to big changes is is totally why this avowed non-joiner loves the notion behind the American Heart Associations BetterU program.
It’s a free (woo hoo!) 12 week nutrition & fitness program which is geared to help us makeover our hearts (which, even after Monday’s post, is the most important makeover we can do).
The free (did I mention that yet?) program includes 12 weeks of courses, daily healthy living tips, & structured long term and short term goal setting (love that).
**whew**
Even I realize this is a lot of info and a heavy topic for a Friday (types the woman who has a strong genetic predisposition to cardiovascular disease).
Let’s lighten it up a bit—shall we? Focus on the positive perhaps?
Ive a treat for you & all you need to do to enter (man or woman) is give a shout out to the ONE THING youre gonna do this weekend for your heart.
What babystep you will take in an effort to defeat the risk factors which are under our control.
Me? Im chowing down a lot of good fats and spending some time de-stressing & giggling.
Please to hit us all up in the comments & you mightcould win the bounty below.
The BetterU, BetterMe Kit
The kit has everything you need to start the BetterU program, including:
o Super-cute tote bag for the gym
o BPA-free water bottle
o Go Red Grocery Guide to help you make heart-healthy choices at the store
o Go Red yoga mat
o Our signature red dress pin
o Heart-healthy snack, Craisins
(USA only. Winner announced Monday)
Topics: Link Love | 103 Comments »
Guest post: MealMixer.com Marianne
By MizFit | June 25, 2009
Please to welcome Marianne. She’s a lifer up in herre and without her comment’couragement Im not sure Id still be blogging.
For reals.
Hello, and welcome to MY kitchen.
There’s food here, LOTS of food. I cook for my 2 sons (11 & 13) and husband. I’m not a big fan of packaged foods, and 9 times out of 10 I get sick after eating at restaurants. Today’s guest post is about meal planning, why it’s important now, and why it’s important for the future.
The “now” part is easy.
By planning meals there is always something healthy on hand to eat. I don’t care if the meal is as simple as a head of romaine and a can of tuna, if I haven’t planned for it and it’s not in the house, I’m going to be forced to make a choice, and chances are it won’t be the best choice.
I took two days and wrote down everything I ate, one day just grabbing, and one day being mindful of balance. Check out why I’m now defending a low carb diet.
From an economical stand-point, meal planning makes sense. There’s no point buying something when you don’t have a definite plan to cook it.
When my friend moved last year, I cleaned out her freezer, and it was filled with frost covered food that she never really needed. Probably $100 went into the trash—freezer burn is forever.
Plus, when you have a plan, you don’t go to the superstore every other day. Let’s be honest, those people who put up the sale flags have our number and they can make us buy – avoidance is our only hope.
Cooking at home can be very satisfying, you just need a good collection or recipes; they don’t have to be super involved. Chicken can go from Italian to Mediterranean just by varying the spices and herbs.
When you enjoy eating at home, going out becomes a treat rather than a fall back. The rant about high prices at restaurants when they load us up with cheap empty cards must be saved for another time…
About the future?
We’ve talked about diabetes in the comments before. Eating well now – either making drastic changes, or being on the road to permanent changes in eating habits, can make a big difference in whether we use or retirement funds (yeah, I know) for medical care or living it up.
Marianne is a survivor of the 1970s packaged foods assault. Growing up on a steady diet of Dinty Moore beef stew, Kraft Deluxe Macaroni and Cheese, and Libby’s Fruit Float, she took over the job of family meals upon learning that real ham did not slurp out of a can in a scary pink teardrop.
Meal Mixer is an attempt to bring real food into the kitchen, while realizing that sometimes real life requires a can opener.
Topics: Food Glorious Food | 43 Comments »
Summertime Kids-at-Home Workouts.
By MizFit | June 24, 2009
Subtitle: Yeah, at first I thought these people were messing with me via email as we’d just done a podcast on this very subject!
Hiya Miz, I need help. You talked last week about Living Not Blogging and I was jealous. You work in your playouts
even with your Tornado around and I’ve become derailed and the summer has just started. How on earth can I fit in fitness in a hectic summer schedule with kids home?? Please please email me back.
Ahhh, summer. I have to admit that, when many of my mama-friends began panicking about the same thing back in May, I was entirely caught by surprise.
I hadn’t though much about the fact they were used to a big chuck of time during the day in which to work/workout and the aforementioned chunk disappears for a few months every summer.
Since Im always rollin’ with my homie the Tornado it was a no-brainer to help my friends come up with a list of options they could work into their days.
(This list does NOT include utilizing a gym daycare facility. That is definitely a fab option but one many of us dont have at our disposal.)
Please to enjoy MizFit’s Magnificent List Of Workout Options With The Kids Underfoot 2009.
(AKA: M.M.L.O.W.O.W.T.K.U.)
- Get up at the crack of dawn and MOVE. This is what Ive chosen to do and, while not my fave thing initially, it works for me. Im a far more patient mama when Ive had my time to destress. Remind yourself that this isnt forever and that you can do ANYTHING for a few months. Dont have any equiptment at home? Pick up an inexpensive exercise band. Check out ON DEMAND exercise programs on television. Rent exercise DVDs so you know what you like *before* you buy.
- Involve your kids: Another no-brainer yet one we mamas seem to not do frequently enough. How do you raise kids who like to exercise? You show them that working, errr, PLAYing out can be fun! Are you a weight training mama? Hand your littletlittles rolled up socks and let them train along side you! Are your kids more toward the tween years? Try incorporating body weight routines and have them push up or lunge right with you! You may find that your workouts take longer (”running” with a 5 year old might necessitate more frequent stops & starts) but you WILL FIND they are more enjoyable.
- Incorporate the silly: Nothing works the core better than a GOOD, HARD belly laugh. Skip the traditional workout all together in favor of some LOUD MUSIC & a good old fashioned dance party! Make up silly yoga poses which mimic the appearance of different zoo animals! How long has it been since you’ve played leapfrog? Jumped rope? Heck, even a vigorous game of freeze tag, dodge ball, hopscotch or duck, duck, goose! can get the heart rate up when done with childlike glee. Too hot to even consider the outdoors? Raining? Create an obstacle course in your home and, perhaps, time each other to see who can complete it the fastest. Think outside the box. Think like the children you’re trying to amuse’ertain.
- Make every movement count: Once upon a time MizFit took four months off from working out. Once upon that time she really didnt notice that much of a change in her body composition or strength. What kept me kindasorta in shape? Two things: I didnt take the break from working out as a ‘reason’ to toss in the clean eating towel (important to remember!) and I made the most of every opportunity to squeeze in some N.E.A.T. Perhaps start accidentally (wink) forgetting something upstairs when you are down. Take that stairclimb to squeeze the glutes and SQUEEZE in a bit of cardio. View your entire day through the lens of: how might I use this time to burn a few extra calories (and some stress!) off?
Hmmm.
That’s what Ive got people.
Up in herre? We tend toward this:
And you?
Do you bring the kids to the pool and CHOOSE to spend that time aqua-training not lounging & reading?
Have you perfected the McDonald’s Playscape Playout Routine & care to spread your knowledge?
Parents & busyworkinglifeslammed individuals alike please to hit us all up in the comments.
Topics: Viewer mail | 81 Comments »
MizFit updates. From Oikos to SonicTap.
By MizFit | June 23, 2009
I cannot believe how fast time is flying.
It feels like yesterday it was Memorial Day & here we are practically at July.
With that in mind I wanted to stop & update you on a few things en masse and save myself having to return emails.
- BlogHer Conference: Many of you have inquired about the panel I’d asked you to help get on to this year’s program. As of right now we’re still waiting to hear if we’re in or not. The panel’s title: Blogs & Body Imagine: What are we teaching out kids? says it all. We need to get this message out/keep the conversation going.
- BlogHer sponsorship: Yes I shall be at the conference (not dressed in costume) passing out OIKOS coupons. Ive also wrangled SonicTap.com as a sponsor & convinced them to underwrite some HILARIOUS quite grown up temporary tattoos.
- BlogHer SponsorING: Yes the rumors are true. Miz RunzIfChased is helping to sponsor a 5k at BlogHer. Space is limited. Yes you can walk. YES I’ll prolly be walking most of it. YES you can still sign up HERE. (Tell PhatMommy I sent ya—-maybe if we exceed the limit we can still git the Bumbing Band in?)
- BlogHer Temporary Tattoos: No. Words. People. I ordered a bunch and I freakin love them. ‘Nuff said (pics to come).
- MizFit Magazine: (Please to insert babysigh) To be candid, People, Im not sure what’s happening here. Ive learned that companies are quite happy to do giveaways (which I adore doing in this economy) yet notsohappy to pony up cash for ads. I’m still hoping for a fall launch. If you emailed me an article & would prefer I use it as a GUEST POST (or not at all) just let me know via email.
- FREAKIN HILARIOUS: We’ve discussed to death my inability to figure out the Jyze. (I feel kinda badly about this as I fear Ive become the company’s new mission. It’s all Operation Git MizFit A’Jyzin’ up in therre—but that’s a story for a different post.) One reader, Oystein Lund, made me LAUGH OUT LOUD with his basic take on their too-confusing-for-Miz product:
- And lastly, yes. I’ve gotten more colorful since we last updated as well (a lot since here. a little since here.).
I colored a Seuss creature:
And greened-up problems from facing your problems from Oh The Places You’ll Go!
*whew*
Yep, that’s me.
Questions?
Thoughts?
Suggestions?
Tips?
Your OWN updates you wanna share?
Please to hit us all up in the comments…
Topics: Uncategorized | 57 Comments »
Clarisonic Skincare System:Product Testdrive.
By MizFit | June 22, 2009
Subtitle: MizFit Gets Girly in the Name of Outside the Box Living.
I know, right?
Who do I think I am testing out a skin care system when here I came thisclose to mocking the anti-aging creme.
And no. It isnt because I have about 26 more days left in my thirties.
I accepted the Clarisonic Challenge because I was curious.
Im a skeptic by nature and even more so when it comes gimmicky things which old school applications (AKA wash cloth and soap) seem to handle quite adeptly.
I also said yes because my mouth is a bighugefan of the other product the company manufactures.
Please to enjoy.
BEFORE:
AFTER (and yes. that sound you hear is me crackingthehellup at this whole thing.):
What did we learn today? (thanks for asking)
Yes, if you tend toward the tomboy end of the spectrum as I do, you might enjoy a little fancypants skin care somthin’ somethin’ every now & again.
That said, I think for me (& bear in mind Ive used the ’system’ for a week) it was 90% placebo effect and 10% lovingly scrubbing away my dead skin cells.
I invested the time in myself, choose to spend time taking care of of my epidermis and, as a result, *thought* I looked better & definitely felt better about my countenance.
What struck me the most about this entire beauty-experience was how similar the investing and choosing was to my healthy lifestyle.
I rarely invest time in my appearance (please to see owning no hairbrush & cross reference under lacking in make-up) & typically choose not to care beyond basic maintainence (soap, lotion, sunscreen).
This Test Drive was kind of an AH HA! moment for me.
I finally “got” how primping & investing in one’s external is almost the same whether it’s lunges or lipstick.
Would I purchase this product/recommend that you run out and git it for yourself?
Would I purchase it? No. That says absolutely nothing about the product & is entirely a reflection on my bank account and the fact I spend far too much money already on these things.
Those are currently my treats of choice (oh and this) and a woman can only have so many indulgences.
Would I recommend you run & get it?
I’d say you’d know the answer to that better than I.
Did you watch the video and think HOLY LORD THAT LOOKS COOL? Then yes. It is, indeed, as fanTIZtastic as they say/it appears.
Have you used the same Dr. Bronners & a swath of cloth to scrub your face for the past decade? Then probably not.
(That concludes the least helpful product review you shall ever read.)
Wish you had more info on how the Clarisonic Skin Care Brush uses a patented sonic frequency of more than 300 movements per second to clean your skin?
Longing to know what the Toddler attempted to use the system for when she thought I wasnt looking?
Wanna bitch and moan that I couldnt get one for a giveaway? Hang in there. We mightcould get one soon!
Please to hit us all up in the comments.
Topics: Monday Facetime | 50 Comments »
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