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| Retrieved from: bestmovingtips.com |
We wanted to let you know that we are growing up and moving on to bigger and better things.
You can now find us at:
Check it out and let us know what you think!
Happy Sunday,
Sammy J
Sunday, April 14, 2013
WE HAVE MOVED
We wanted to let you know that we are growing up and moving on to bigger and better things.
You can now find us at:
Thursday, April 11, 2013
Wednesday, April 10, 2013
1-800-Got-Junk???
While Roo and I were on our afternoon walk I passed this truck. It was one of those double take moments where I walked by, looked at it, kept walking, thought about what I had just seen, and turned back around to snap a photo.
"The world's largest junk removal service," they claim. Don't you wish there was a way to apply this to your personal life? Something that would just come once a month, remove all that junk cluttering your life, and leave everything squeaky clean. When I play Vitality Wins I try so hard to get %100 every day and I have never been able to. Life gets in the way.
The more I thought about this truck the more I realized that it is my job to remove the junk. It is my choice to be happy and live my life in such a way that makes me happy. I know that by living a healthy life everything seems to be easier. I physically get rid of the junk in my trunk by exercising and eating right. I get rid of the junk in my school and work by prioritizing and not always telling people, "yes." I manage the junk within my family by loving and serving them.
What junk do you got and how do you manage it?
G'nite,
Sammy J
Day 3: Curls, and Pull ups, and Dumbbells...oh my!
It is Day 3 of the challenge and I am still going strong. Last night after my hike with Roo it was really hard for me to avoid snacking. I am a bored/time filler eater and breaking that habit is going to be tough. I made sure I always had a glass of water near me to help fill me up when I thought I was hungry. Worked like a charm.
This morning my bed was extra soft and comfy, making it extremely hard to get up. You know those days? After one snooze I was up and getting ready. I drank my tall glass of water with a piece of whole wheat toast. While this is not an ideal breakfast it is easy to do when trying to get to class on time.
Speaking of workout, today I worked my arms and back. More specifically, biceps and lats (for you fellow anatomy nerds). I haven't done this workout in a while and I will definitely be sore tomorrow. Also, I really do not like doing pull ups but my husband has challenged me to be able to do 3 (I can almost do 1!)
Pull ups (I use an assisted machine): 3 sets x 6-10 reps
Dumbbell rear delt row: 3 sets x 6-10 reps on both sides
Underhand pull downs: 3 sets x 6-10 reps
Dumbbell bicep curl: 3 sets x 6-10 reps
Hammer curls: 3 sets x 6-10 reps
By the end of the workout today my arms were shaking. I take this as a sign of a good, hard work out :)
Also something to note, when I put 6-10 reps that means during the 3 sets you should do 'X' number of reps. Start at 6 and work your way up to 10. Once you hit 10 reps for all 3 sets move up in weight.
Good luck with today and being healthy! Remember it is only 8 weeks, which is 56 days, and we are on day 3. That doesn't seem so bad. And think of your awesome reward from all your hard work. The number 3 is actually my lucky number so I hope that for those of you who are struggling you will have much luck today!
Only 53 more days to go...Just do today and the rest will take care of themselves.
Work it,
Sammy J
This morning my bed was extra soft and comfy, making it extremely hard to get up. You know those days? After one snooze I was up and getting ready. I drank my tall glass of water with a piece of whole wheat toast. While this is not an ideal breakfast it is easy to do when trying to get to class on time.
Speaking of workout, today I worked my arms and back. More specifically, biceps and lats (for you fellow anatomy nerds). I haven't done this workout in a while and I will definitely be sore tomorrow. Also, I really do not like doing pull ups but my husband has challenged me to be able to do 3 (I can almost do 1!)
Pull ups (I use an assisted machine): 3 sets x 6-10 reps
 |
| Retrieved from: www.bpmfitness.co.nz |
 |
| Retrieved from: www.menshealth.com.sg |
Underhand pull downs: 3 sets x 6-10 reps
 |
| Retrieved from: munfitnessblog.com |
Dumbbell bicep curl: 3 sets x 6-10 reps
 |
| Retrieved from: karenmorisonfitness.com |
*notice how these two differ, it's important! ^v
 |
| Retrieved from: missfitnesslife.com |
By the end of the workout today my arms were shaking. I take this as a sign of a good, hard work out :)
Also something to note, when I put 6-10 reps that means during the 3 sets you should do 'X' number of reps. Start at 6 and work your way up to 10. Once you hit 10 reps for all 3 sets move up in weight.
Good luck with today and being healthy! Remember it is only 8 weeks, which is 56 days, and we are on day 3. That doesn't seem so bad. And think of your awesome reward from all your hard work. The number 3 is actually my lucky number so I hope that for those of you who are struggling you will have much luck today!
Only 53 more days to go...Just do today and the rest will take care of themselves.
Work it,
Sammy J
Tuesday, April 9, 2013
The "Walk After Dinner" Button
Good evening!
As you play on the Vitality Wins game there is a square that always gets me- "Walk After Dinner."
My pup needs to be walked twice a day, once in the morning and then again after I get home from school (so that I am able to do homework without distraction). The idea of taking him on yet another walk after we eat just seems a little extreme (although, I'm sure he would love it).
However, today is a new day and I decided that I want to look good for swimsuit season. Am I right? I ate an earlier dinner (around 6 pm) so the sun was still rising. I decided to take Roo on a trail hike right by where we live. It was absolutely beautiful and so worth it!
After about 20 minutes of gorgeous scenery and sun soaking we headed home so that I could proudly check the "Walk After Dinner" box.
Let me tell you, it felt good!
Why is walking after dinner so good for you? Well, I am going to let the game tell you:
If you have your goals set and then make them fun they are much easier to achieve...Hence,
gamify your health!
G'nite,
Sammy J
As you play on the Vitality Wins game there is a square that always gets me- "Walk After Dinner."
My pup needs to be walked twice a day, once in the morning and then again after I get home from school (so that I am able to do homework without distraction). The idea of taking him on yet another walk after we eat just seems a little extreme (although, I'm sure he would love it).
However, today is a new day and I decided that I want to look good for swimsuit season. Am I right? I ate an earlier dinner (around 6 pm) so the sun was still rising. I decided to take Roo on a trail hike right by where we live. It was absolutely beautiful and so worth it!
After about 20 minutes of gorgeous scenery and sun soaking we headed home so that I could proudly check the "Walk After Dinner" box.
Let me tell you, it felt good!
Why is walking after dinner so good for you? Well, I am going to let the game tell you:
"Taking a walk in the evening after dinner is a great 2-part step to weight loss. First, it has all the benefits of a normal walk, taken at any time of day. Second, it helps start digestion of the big dinner you just ate.
Getting a jump on digestion will help continue that process through the night, burning more calories and shedding pounds faster.
In addition, it: decreases depression, helps to increase muscular strength, eases lower back pain, helps reduce hypertension and high blood pressure, increases good (HDL) cholesterol, helps decrease body fat, helps maintain and increase bone density, reduces the risk of Type II diabetes, increases your metabolism, and supports the immune system."
If you have your goals set and then make them fun they are much easier to achieve...Hence,
gamify your health!
G'nite,
Sammy J
Suck it in!
JUST REMEMBERED. Since today's focus is on the core here is a lil' secret exercise that can be done whenever, wherever. So great.
There isn't really a name for it, as far as I am concerned, so let's just refer to it as the "TvA Suck In" exercise. Creative? Yes, I know. :) (*TvA refers to the transverse abdominus muscle group)
Here is what ya gotta do...
Suck in your belly button as far as you can (imagine trying to get it to touch your spine) and hold for 30 seconds rest for 10 seconds. Repeat. I usually do this while walking to my class or in the car. Pretty nifty.
Here are the benefits...
By strengthening the TvA muscles it aids in tightening the stomach so you can achieve this...
and accurately show off your true healthy/fit self.
Suck it in!
Sammy J
There isn't really a name for it, as far as I am concerned, so let's just refer to it as the "TvA Suck In" exercise. Creative? Yes, I know. :) (*TvA refers to the transverse abdominus muscle group)
Here is what ya gotta do...
Suck in your belly button as far as you can (imagine trying to get it to touch your spine) and hold for 30 seconds rest for 10 seconds. Repeat. I usually do this while walking to my class or in the car. Pretty nifty.
 |
| Retrieved from: http://www.alignintegrationandmovement.com/1/post/2012/03/habits-and-sucking-in.html |
Here are the benefits...
By strengthening the TvA muscles it aids in tightening the stomach so you can achieve this...
 |
| Retrieved from: flickr.com |
and accurately show off your true healthy/fit self.
Suck it in!
Sammy J
Day 2: Bad to the Core
It is day two of the BikiniMe2013 8 Week challenge that was actually announced today (our bad). We are already a day behind so we gotta get a move on this if we want to see results.
This morning's workout was all about the core. It is pretty short and easy to do at home or in the gym.
I began with cardio to warm me (since it is freezing outside today...dang Utah). I ran 1 mile and then headed to the floor.
Using a 12-pound medicine ball (or heavy book if you are at home) I did seated side twists: 3 sets x 20 reps
Then I rolled over to do a 1 minute plank. Those planks may look easy but by 30 seconds into it my arms begin to shake. Make sure to keep your back flat and tush out of the air.
Rolling over once more to my back I grabbed an exercise/stability ball and put it between my feet. From there I lifted and lowered the ball (I find it easy to keep my arms right by my side):
3 sets x 10 reps
And that was it. Pretty quick and easy, right? I am just easing into things a bit for the first few days so I don't wake up epically sore. That will be for next week :)
This morning's workout was all about the core. It is pretty short and easy to do at home or in the gym.
I began with cardio to warm me (since it is freezing outside today...dang Utah). I ran 1 mile and then headed to the floor.
Using a 12-pound medicine ball (or heavy book if you are at home) I did seated side twists: 3 sets x 20 reps
 |
| retrieved from: about.exercise.com |
Then I rolled over to do a 1 minute plank. Those planks may look easy but by 30 seconds into it my arms begin to shake. Make sure to keep your back flat and tush out of the air.
 |
| Retrieved from: roadrunnergirl.com |
Rolling over once more to my back I grabbed an exercise/stability ball and put it between my feet. From there I lifted and lowered the ball (I find it easy to keep my arms right by my side):
3 sets x 10 reps
 |
| Retrieved from: everydaybetter.com |
And that was it. Pretty quick and easy, right? I am just easing into things a bit for the first few days so I don't wake up epically sore. That will be for next week :)
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