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.)

httpv://www.youtube.com/watch?v=MhKKeWgfny4

Then, as so frequently happens, the student  surpassed…

the teacher.

UPDATE: Friday’s phone call/teleseminar was really fun. Thanks to all of you who joined us/asked questions live.

You can listen to the recording here. How long? Im not sure as it’s not my technology….

Yes, People.

It’s time for a new PODstallment of Two Fit Chicks & A Microphone.

Please to click the image below & enjoy the Your Questions Answered! ride…

If you signed up for a motivational partner you should receive an email containing your partner’s email address at some point today (*cue excitement*).

Here are a few tips/suggestions/random thoughts for kicking off your partnership (dont forget to check your spam!):

httpv://www.youtube.com/watch?v=DPqdYLr7lx4

with a twist.

If you listened to the latest Two Fit Chicks podcast then youre already well aware how important I believe accountability partners are to goal achievement/overall life success.

If youre a lifer up in herre a long time reader then you’re well aware that we’ve done the MizFit Motivational Match-Ups twice already.

I’ll be honest with you, People.  Some matches took off like the proverbial fire that is wild while others never really seemed to create a spark.

Such is life and, being the sad little NONCONTROL freak that I am, I merely matcheth & step away.

The rest, as they say, is up to you (dizclaimer complete).

Precisely what are these match-up things? (thanks for asking)

• Im all about the accountability partners. Peeps whom we may not even see on a regular basis but who help keep us on track with regards to our goals (which are, all together now, really just DREAMS WITH TIME LINES).

• Because Ive been blessed with fantastic support from people Ive never met (you know who you are…) I wanted to set you all up with the same kind of encouraging dynamic. Random pairings of supportive partners (IMO we need NOT share goals in order to cheer each other on to success. Sometimes I think it’s better *not* to share goals so the other person can be impartial/offer insights not tarnished by her own mission/goal striving).

• SUPPORTIVE. HEALTHY. These words are key and, since we are all adults here I shall leave it at that.  If you cant envision how this might become UNhealthy with regards to encouragement—–email me. Ill happily enlighten you.

• What does this entail? Whatever you want it to entail!
  Emails, instant messages, twitters, text messages, phone calls, small tokens of motivation mailed to each other—it’s all up to you & your partner! What I do suggest is that you take some time at the beginning of the relationship to DEFINE what you’d like to get from the partnership.  I promise you it will make the entire thing more beneficial.

The twist? This time we are getting bigger and partnering with Jen of Prior Fat Girl!

What now? It’s all up to YOU. If you decide you’re in just shoot us an email to MOTIVATIONALMATCHUP at YAHOO dot com with COUNT ME IN! as your subject.

Unsure? Please to feel free to ponder but make your decision by Sunday Nov. 8!

Have questions? Seeking more clarity or details? Please to hit me up on the comments.

httpv://www.youtube.com/watch?v=0uWCJg_5XzY

Now you.

Do you make time for stretching?

Or are you like I am was & tend to make that the first thing you trim from your exercise routine when pressed for time?

Are you a ballistic stretcher even though many sources say not to stretch this way (I have friends who *swear* by this approach)?

Have you ever experienced PNF stretching with a personal trainer or partner? Did you adore it as did I?

Are you currently a trainer? Have any stretching tips you wanna share with the reading masses?

Are you jealous of my messy head & bandanna wearing?

Please to hit us all up in the comments.

httpv://www.youtube.com/watch?v=G-041gnYLjY

Who inspires YOU?

Do you fall into the I’m awed by the woman down the road who bravely fights breast cancer without all the hooplah (and life-ease) fame brings along with it camp?

Or are you, as many are, inspired by famous individuals like Christina Applegate, Edie Falco, Melissa Etheridge, Olivia Newton John, Suzanne Somers, Richard Roundtree (lets not forget the men!), Cokie Roberts, Cynthia Nixon, Elizabeth Edwards, Robin Roberts (and the list goes on & on…) who step up and share their experiences in hopes of helping others?

Me?  Im hoping that this blogger is reading & proffers yet a THIRD CHOICE in the comments.  I already have a few more ideas so you can rest assured I’ll join you there…

For your trouble (underwritten by a generous individual who wishes to remain anonymous) you shall be entered to win this lovely, charitable, step-counting prize:

Winner announced Friday. USA and CANADA only.

This one is all about you.

Three of your questions and ones which I think we’ve all had at one point or another.

Hanlie asks:

How do I determine which weights are right for me?  I realize that anything too light will not produce results, but I don’t want to hurt myself either.

httpv://www.youtube.com/watch?v=A7O3AQyZ9hg

RickyRae asks:

I guess it is my way to avoid struggling to improve the area I know I will have the most difficult time with. How do you overcome this and work your weak points?

httpv://www.youtube.com/watch?v=GOWNc0qsXSA

Diana, Amanda, and Meredith asked:

Some of us are still trying to shake off the mind set of all or nothing…that you need to work out like a mad woman to be healthy. How did you realize that you needed rest? How do you make yourself do it?

httpv://www.youtube.com/watch?v=8C5trJknHa8

So there you go.

My thoughts on three common questions & struggles and now it’s your turn.

How do you make yourself train your weak points even though it’s far more fun to train other stronger areas?

How do you know when you’re lifting weights which are too light? too heavy? any tips for evaluating the difference?

How do YOU take rest days sans-guilt and, should you not be there yet, how do you plan to start s-l-o-w-l-y implementing days of rest into your workout routine?

please to hit us all up in the comments.

Have a question you want answered?

An entire genre of fitness or healthy living youve been missing up in herre?

please to hit me up in the comments with that as well.

UPDATE: Looks like Ill be doing Dr.Rus’ radio show again.

Tomorrow.

Live streaming @ 840EST (& will also be recorded/available later should you have a burning desire to hear me stammer & miss it live).

To listen:

Go to: http://www.network1sports.com/stations/wack.asp

Once on the page, click LIVE TALK button.

What are we discussing? Your guess is as good as mine…but it’ll be my-running, movies, cold weather workout SOMETHINGS related.

What did I learn from the below?

• I can hold my flip camera out in front of myself and video on the go.

• Rest is highly UNDERRATED (and this from a woman who rates it pretty highly!).

• The people at the Life Cafe (That’s a shoutout to you Lifetime Fitness!) think Im a nutjob.

Please to enjoy.

httpv://www.youtube.com/watch?v=gNJ6f5keN_0

On a more serious note, Ive been fortunate enough to be invited to a roundtable on Wednesday hosted by the amazing fantabulous Gabby Reece *and* I’ll have the opportunity to ask questions.

So lay em on me.

Any queries you wanna throw her way (anything from fitness to nutrition to general healthy living)?

Please to hit me up with those (and, of course, your  insights on my impressive active recovery sunday) in the comments.

I decided that since it’s only a day off for all of us USA’ers Id still do a post.

That way, should you reside in the USA (*and*have the day off as not all of us do), you mightcould skim, snag some tips &, git to living life (not reading about living).

Should you live elsewhere, however, you can glean some info and perhaps share some of your tips & thoughts (for example: screw you American people for getting a long weekend) in the comments.

Fabulous Fall Tips.

Some ideas for adjusting our lives to the shorter days & cooler temps to come.  Some small fall changes which can all add up to big results.

Ill start us off:

• Take vitamin D supplements from now until memorial day. Living in the land of unyielding sunshine I skip this one but have friends who swear by it. Any of you supplement your vitamin D in the winter?

• Build in/maintain at least 30 minutes of YOU TIME a day. This sounds like a no-brainer but with the days growing shorter DONT make time for you the item you drop off your Important Things To Do list.

• Make eating healthy a fun fall thang. Seek seasonal fruits and vegetables. Visit a farmers market! Scour your grocery store for “GROWN LOCALLY!” signage. Need help figuring out what is in season? LOOK HERE.

• Do you live, as I do, in a place where you spend less time outside in the summer because of the *heat* & more time outdoors come fall? Join me in CELEBRATING summer’s end!! Frolic outside. Need ideas? Watch this. Or perhaps, if you’d rather see the Husband frolic, check out this.

• Workout while you watch TV! I love me some television. I’ll admit it. I look forward to the launch of the new fall shows *and* football season. Try working out during the commercials if you’re like I am and dont wanna miss a moment of your favorite show (jump rope, lunge, corework, squats, push ups. ANYTHING). Take  football halftime to *skip the snacks* & exercise or at least do a vigorous field goal & touchdown dance—–for both teams!!

• Remember the 30 Days To A New Habit rule. It takes a month or so for our bodies to adjust to a new healthy habit. Should fall (& the start of school!) mean your workout time shifts to early morning set yourself up for success. Make a contract with yourself that, even if it’s darker & colder outside, you’ll give the new workout schedule a true effort for one month. You may be surprised how it’s simply part of your routine after 30 days. (if not you can yell at me then. Ill mark my calendar.)

• Treat yourself to fall fitness stuff to make workouts more exciting & alluring. Buy new reflective clothing for the darker fall mornings/post-dinner hour (or tape! lots of inexpensive fun to be had with reflective tape!).  Im a fan of new-to-me gym stuff as well.  Search for gently used gadgets for sale or swap stuff with fitness-minded friends.

• Layer Layer Layer. Again, set yourself up for success (and not overheating) by layering your clothing when you exercise inside or out. That way the ole “Im too friggin hot. I quit!” simply wont work.

That’s what Ive got, People, and what I hope will carry this woman through the ‘waaaah summer is over’ blues, past the ‘I loathe the flipping time change’ woes right into spring 2010.

OH.

And there’s more.

Ive talked before about how I’m pretty picky about the companies with whom I align myself/MizFit as a brand.

It’s much to your chagrin (believe me)  Im not the “seriously, PR People? do you even read my site?” mocking-in-a-post type as some of the stuff I’ve said NO to would make your eyes roll back in your head.

(2 words. rhyme with schmiet schmills)

This is all to point out that today’s Labor Day post is a sponsored one.

This post is sponsored by Propel® for the You.Propelled Program.

Propel really seems to be invested in us, the consumer, in more ways than just our drinking their drinks.

They’ve launched a community over at Divine Caroline where you can win free stuff and we all know Im a big believer in connecting and community.

So there ya go.

My fall tips, a way to win free treats & a new community.

You?

Whatcha got to help me and the rest of the Bumbling Band get ready for fall 2009?

Have any big plans today you wanna share?  Any invites to proffer to BBQs?

Please to hit us all up in the comments.

This post is all about you.

The collective you.

The greater you who fill my in-box (which I adore) with your questions about health, fitness, tattoos and more.

Recently Ive been receiving variations on this question a *bunch*:

I’m ready to change my eating habits and don’t want to do a diet (I’ve done ww before and jenny craig and south beach).  I want to try and eat intuitively which I know you do. What can I do starting now?  Please don’t tell me to read a book Im so busy.  What’s the first step in your opinion?

(I chose this email because it said “in your opinion.” My apologies to the rest of the emailers but it saved me the dizclaimer yammer.)

Another reason I chose this email is because of the ‘what can I do starting now’ piece.

We all know how easy it is to do the “starting Monday I shall” or “on the first of the month I will…” & yet we all know (in our hearts. where it counts.) that it really is all about starting right.this.moment.

So I give you what I did.

What I DO.

When I finally decided the time had come to shed my freshwoman forty I followed about six steps & they’re the same kind of thing I still do on a daily basis.

When I finally decided the time had come to shed my freshwoman forty I had no acronym with which to remember it all.

I give you an acronym good lord I love me some acronyms.

To use.

STARTING TODAY.

Mini-meals. Im a believer in spreading the calories through out the day. For the most part none of my meals are bigger than any other ( I do often eat more at breakfast out of hunger. Intuitively.)  Beyond the fact I think this helps me stay lean—-it definitely helps my blood sugar levels stay even & I have far more energy.

Intuitive eating. Start this one today. Slowly. Listen to what your body is saying. Pay attention to how you feel after eating certain foods.  JOURNAL.  For me this isnt journaling *caloric intake* but feelings.  Noting how, when I crave sweets, it’s mainly AFTER Ive had a high processed carbohydrate meal.

That sort of thing.  Perhaps you begin by not even CHANGING your foods—just logging your body’s reaction to them.

Zero HARD & FAST RULES.    Again, this is just what has always work for me. Im a rebel. Make a rule that I can not have or do something & it is immediately the ONLY THING I THINK ABOUT.

Fiber, Fiber, Fiber. At this point I think we all know why (want more info? still unclear? desire a list of fiberfoods? please to let me know in the comments.)—be sure you both KNOW and are acting on it.

Invest in YOU.  For me this takes the form of spending lots of money on quality foods & less money on (quality) clothing.  I love me some sushi grade tuna. Im happy with clothing from Goodwill type places.

For some this may be an investment in a personal trainer.  For others in a gym membership. I have more than a few non-wealthy friends who invested in cooking lessons in their homes so that they could learn a handful of easy healthy meals.

Which leads me to…

Tried & trues. Always have a few meals which you know you enjoy, which are healthy, &  which are easily prepared in your arsenal. I tend to have the T & T’s already prepared and waiting in the fridge for those moments Im too tired to cook. Other people prefer just to have ingredients on hand.

Whatever *you* decide Im a firm believer in the fact that these T & T’s help to set us up for food success.

That’s me, People.

What I did starting out (sadly sans-acronym. I love me some acronyms) and what I do today.

When Im feeling completely scattered, out of my element and CRAZED I figure if I can stick to these six things Ill re-find my groove in no time.

Now you.

What would you tell the emailers who ask:

What’s the one thing I can do, starting today, to clean up/change my eating habits?

please to hit us all up in the comments.