Stand up while you read this!!

Do you have achy muscles, numb limbs. or sore joints? If so I can tell you these are the side effects of sitting for too long. Many recent studies have shown that sitting too long put you at risk for obesity, diabetes, heart disease and other health problems. Is it worth it? NO!!

Now even if you go on your morning run or are a regular at the gym if you spend the rest of the day sitting you can run into some heath problems you don’t want. Sitting to long is just plain bad for you.

Now Dr’s and researchers say, it’s important not only to exercise but make sure you are breaking up prolonged hours of sitting. So even if you exercise every day you also need to take breaks away from your chair and raise your heart rate. Here are a few tips to help you get moving.

• Set an alarm that will remind you to stand up and walk around for a few minutes.
• On your lunch break take a nice brisk walk.
• If you can stand while you work.. Thomas Jefferson used a raised desk so he could stand while working.
• Make sure you choose leisure activities that don’t involve sitting. Dancing instead of a movie.

Sitting Is Bad For You

Tip’s for weight loss

1. What ever you do don’t starve yourself!

Eating too few calories can really slow your metabolism, making it even harder to burn fat.

2. Eat often.

Aim for 5-6 smaller meals a day. This will keep your metabolism moving along. It also can help level blood sugars.

3. Be consistent!

Exercise at least 5-6 days a week to optimize weight loss. Working out sporadically will have little or no effect and defeats the purpose. Don’t forget you don’t have to belong to a gym. Workout DVD’s are excellent and as long as your consistent you will get the results you want.

4. Lift heavy!

Strength training is good for everyone. The more lean muscle mass you have the more calories your will burn, 24 hours a day.

5. Get your rest.

Aim for 7-8 hours of sleep a night.

6. Take before and after photos.

This may be hard to do in the beginning, but it is a great way to keep track of your progress and keep you motivated.

7. Buddy up!

It’s great to work out with a friend or join an online support community to connect with others and stay accountable. Support groups are a good choice also

8. Keep a food journal.

What we think we are putting in our mouth may not be accurate. When you journal it will keep you honest and point to problem areas in your diet.

9. Be nice to yourself!

You did not gain the weight overnight, so it won’t be gone that fast either. Set realistic goals and then get to work achieving them. You can achieve them and will as long as you work hard and keep your eye on your goal.

What is your excuse? We all make them.
There are many days where I just don’t work out. Some day’s I just don’t eat right.
We all have them! You know an excuse for why we messed our day up. For me they are really lame excuse. None the less they get me out of doing what I should be doing. Down deep inside I do care about working out and eating right. So in my journal I thought I should come up with a positive list something I can look at the next time I want to make up some excuse why I can’t!! Having a list of Why I should will help me do the right thing.

The 3 excuses I use the most.

1. I just did not have time to workout.
2. I eat bad because I am stressed and tired.
3. I am so tired after a long day of taking care of the house and kids I did not make it to the gym.

Here are a few other excuses my friends use.

* I am not seeing results so I think I will throw in the towel.
* I travel so for me finding time is next to impossible.

Don’t let excuses keep you from not doing what you should. It is so important to eat right and get plenty of exercise. Even if you don’t have a gym membership you can do work out DVD’s or fast pace walking. We really need to get out of the habit of making excuses and get into the habit of just getting it done. Mid February is when most people that had the resolution to get fit in 2012 stop because they have not seen big results. Stop looking for BIG results and reward your self for the small ones. Let’s not look at exercise like a chore anymore look at it like the best gift you are giving yourself. Time to get healthy!
The power to change is in all of us!! Now go in do the right thing!!

Now I want to hear from you!! What excuses do you use to not eat right and to not make it to the gym? How can you change that negative excuse into a positive action?

Hello Plate, Goodbye Pyramid!!

Hated the Pyramid! I LOVE the plate!!  Simple yet very effective image of how we all should be eating!!

10 Great Tips To Make Exercise A Habit

1. Do a variety of activities you enjoy.

Remember, there is no rule that says you have to go to a gym or buy equipment. You can walk around the block or to a at home exercise video.
Having a variety of activities, weight lifting, running, walking, aerobics classes will ensure that you can do something regardless of the weather or time of day.

2. Commit to another person.

“This social aspect of exercise is very important to me,” I am a stay-at-home mom. I may let myself off, but if I’ve agreed to walk with a friend after dinner, I won’t be letting them down.”

3. Make exercise a priority.

“It has to be a non-negotiable. Making exercise non-negotiable. Friends and family members will know the importance of your program and learn that it’s part of your identity, and give up saying things like, “Why don’t you take it easy today?”

4. Exercise first thing in the morning.

Doing this will ensure the workout gets done. Things can come up in the day and if you put it off more than likely it won’t be done. Experts agree that a morning schedule is best. “If you go to a gym, it should be located between your home and work.”Exercise, take a shower, and you’re energized for the day.”

5. Or, exercise on your way home from work.

The next best thing to exercising first thing in the morning is to do it on your way home from work. Or if you are a full time mom maybe your hubby can watch the kids and let you workout.

6. Exercise even when you’re “too tired.

Chances are, you will feel better after exercising I always do. “It energizes us,”! “You breathe deeply, and your body makes better use of the oxygen exchange. You’ll get an exercise-induced euphoria during the activity and for some time after.” I end up having way more energy after i work out and it surprises me to come home and want to clean or do laundry.

7. Log your activity.

Write down the things that are important to you. It could be how much time you exercise each day or how many steps you walked. Just like a food journal it’s good to see your progress.

8. Be aware of all the indicators of progress.

It’s great when your clothes fit better and you are able to lift heavier weights or work out longer without getting exhaust.

9. Walk – Use a pedometer.

“If you enjoy walking and haven’t exercised for awhile, 10 minutes three times a day will give you 30 minutes.”
Use a pedometer, and work up to at least 10,000 steps a day. “Nobody starts out with 10,000 steps,” You need to find out your daily average and the next week strive to walk an extra 300 steps. Increase your steps each week.

10. Reward yourself.

Have you been telling yourself that you don’t deserve a reward for something you should be doing anyway- or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, come on, how inspiring is that?

Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You may buy a DVD you have wanted after sticking with your fitness plan for a month, or buy and new walking shoes when you have achieved 5,000 steps a day. Do whatever it is that works for you. Just make sure you do something to tell yourself job well done.

Get a good workout in!!  It will start your week out just right!!  Happy Monday!

3 Tips to help you stay motivated to reach your health and fitness goals!!

We are mid month and statics show  by the end of January a whooping third will have broken their resolutions.  Don’t let you be a statistic!!

1.  Have the right mindset:

Most of losing weight is in our minds. Some of our biggest hurdles can be from letting our mind wander and get the best of us with negative talk and bringing ourselves down.  Don’t let it happen to you!!  Make sure your goal is on paper. Make sure you have a calendar and you are recognizing your small successes by marking off the days you eat clean and workout.  Pat yourself on the back for the little things.  Each small change needs to be recognized.   If you have a bad meal move on right away and don’t let it spoil your day!! If you don’t get your exercise in one day don’t let that little voice over power you start back the next day!  You can win if you have the right mindset.

2. Plan Ahead!!

I know how busy we are.  It makes it hard to make time to plan ahead. Spending about 60 minutes every weekend planning, shopping and even preparing meals for the upcoming week will drive success and you will have control over your nutrition!!  If you are not one to plan ahead I advise you get a log and log your food and what you eat.  Seeing this will help aid you in making healthy choices.  MOST of all where ever you go take healthy snacks!!  Cut apple slices, sting cheese, a protein bar, or some nuts.  That way when you are out and about you wont be tempted by fast food or vending machines.

3.  Making time to exercise.

If it’s not on the list most likely it won’t happen.  So plan out what kind of exercise and when you will be doing it.  I do this Saturday so I can look ahead at my week and know when I can fit my exercise in.  If you don’t have the time keep a resistance band in your desk.  Use int on your breaks.  Use your lunch hour to get in your workout.  If you have too you may have to divide your workouts in to mini-workouts.  So instead of 60 min you workout 30 min.  What ever works for you just make sure it’s a PRIORITY so you can achieve your goals.

Fresh starts are great and with 2012 right here it’s time to think about what you want for the coming year.

Did you know!!  On January 1, 2012, millions  will arise ready to go and be so excited about there goal of getting fit.   Sad but true by the end of January, a whopping 95% of those people will  have failed at those New Year’s resolutions for one reason or another.  We are not going to let you be one of those 95% not this year!!  THIS IS YOUR YEAR!!!!!!

if it’s 10, 30, 60 pounds or even more you want to take off how are you going to do it??
Here are some simple tips to get you started in the right direction.

1. Write it down!! Write it down!!  I can’t stress this enough!!

Map out how you are going to reach your goal. Set goals you can reach. I really do believe if your goals are not written down they are just dreams. When you write them down and put them somewhere you can see them it will set off events that will change your life.

2. Join a support group.

Weight does not just come off. You have to work hard and will need to be accountable. Join a support group where others are striving to reach weight loss goals. Take off pounds sensibly has worked for me. I also have many friends that have been to Overeaters Anonymous. You can find help in face to face meetings or on-line.

3. Make a vision board!

You need to have a clear vision of your goals!  You can feel free to let your imagination wonder as you create your future on this board.  This will help you create what you want from the inside and you can see it daily.

You will need a poster board. You can add sayings and pictures cut out from magazines. Healthy foods, Pictures of people near your ideal weight or even a picture of yourself at your ideal weight. Don’t hold back. You can put pictures that represent you and your dreams. Envision yourself and your new life and make this vision board all about your future.
Now place your board you will see it every day. If you look at it daily it will leave a imprint in your subconscious mind and you will make your board into reality.

4. It’s back to to the basics with eating. Eating healthy and often is the key.

During the holidays it is easy to get out of the habit of eating right. Get rid of the junk food.   6 small meals a day!!  Click here to see a sample of what I eat and how I lost the 100 pounds!

5.  Get involved in a weight loss challenge!!

Taking on a new year challenge can help you kick start your goals. Weight Loss Wars is a good one. I have a few friends that did this last year and had great results. If you are local join in the Canyon County Weight loss Challenge. Click here for more details.

6. You will need to exercise.

Get a workout DVD. There are so many good ones your selection is endless.  If you live locally I love love love taking classes from Nampa Fit Studio click here to check it out. You can pay as you go or sign up for 5,10, or as many classes as you would like. Also they have a monthly unlimited plan.  Great price and a wonderful studio also it’s so fun to be with others while getting fit and there is that show up accountability. If you want to be on team Nampafitstudio for the canyon county click on nampa fit studio in this paragraph and the site will tell you how to sign up.

Most important thing to remember is consistency is everything. Working out as often as possible will bring great results.

7.  Most of all believe in yourself.

You can do anything you set your mind to if you believe in yourself.  Join me on Facebook to get motivated and stay motivated and to share what is working for you!  We are in this together!!  Click here “Get up and Get Moving” on Facebook

Have a safe and wonderful new year!!

MY NUMBER 1 Tip!!!!  Exercise!!!!

Many just feel there is not enough time in the day to get all they need accomplished.   How is it people can handle job, family, friends and exercise?  It comes down to motivation!  Many have thousands of excuses why they can’t find the time to exercise but really we are talking about only 1 hr a day.   If you exercise you will actually have increased energy. If you live in Idaho you have no excuse.   Click here to enter my Giveaway!!. You will get a Free Jillian michaels extreme shred and shred.

Nampa fit studio is offering the 12 days of Christmas where you can come take a class for free!  I love that word free!  You will fall in love with the studio and want to come back for more.  It has helped me stay in shape and I love the classes the offer.  The new year is right around the corner. Don’t wait come take a class today.   Click here: Nampa Fit Studio

Tip #2 Control the portion size.

This time of the year the food just keeps coming and coming, with the buffets and all the goodies that fly through the house!  It’s fine to enjoy some but you need to try your best to check your portion sizes.

Tip #3 Don’t let yourself get hungry –

Eat small meals throughout the day.  Make sure you include protein and lot’s of veggies.

Tip #4 Don’t forget to drink you water.

Without water, your body would stop working properly. Water makes up more than half of your body weight and a person can’t survive for more than a few days without it. It aids in helping food digest and get rid of waste.  It helps your immune system fight off illness. So Drink up! Get your 10 glasses of water a day.  Drink often!!

Happy Holidays!!

This giveaway is for :   Jillian Michaels Extreme Shed & Shred is a fat-blasting, total body workout designed to help you drop pounds and get SHREDDED fast! This exciting fusion style workout blends everything from kickboxing and Brazilian Jiu-Jitsu to yoga and weight training in order to get you in incredible shape quickly while you have fun doing it. There are two 45-minute workouts that range in difficulty level, offering everything from intermediate to advanced moves while giving modifications for the beginner and the extreme athlete looking for a challenge. So, whether you are looking to drop 50 lbs or get in the best shape of your life, Jillian Michaels Extreme Shed & Shred will deliver on it’s promise of insane ripped results in a hurry.

**Mandatory Entry**  Do one or all of the following.  The more you do the more entries you will have.

leave a comment on this post to let me know you are interested, also to gain entry you must pick one or all forms of entry from below!

1.  Follow “Get Up and Get Moving” On Twitter  1 entry

2. Like “Get Up and Get Moving” On Facebook   2 entries

4. Share this post on FB by clicking here 2 entries

Remember YOU MUST leave a SEPARATE comment for each entry HERE on the web site, and PLEASE be sure to include your e-mail. This Giveaway is opened to USA residents and ends on December 22, 2011@ midnight! The Winner will have 48 hours to respond before another winner is drawn.

Good Luck to all!

I have been so blessed to be featured on Yahoo!  I have been a bit overloaded with e-mails. I feel so blessed to see all of these nice e-mails.   Thank you for writing me!   As I read them some bring me to tears.   I am so touched that I can impact your life in a positive matter.  I do answer my own e-mails so be patient I will write back.  In the time being join my Facebook Page.  I pop on at least a few times a day.

Click here: “Get Up and Get Moving on Facebook”

Make a lifestyle change starting today! Taking one day at a time.

I know after losing 100 pounds how hard it is to be strong and stay focused on a lifestyle change. Many thoughts will come at you and you need to learn to filter the ones that say eat more, it’s OK if you start your new lifestyle tomorrow. Learn that it is only with time and strong good habits that in time your lifestyle change will become apart of who you are. Don’t dwell on the past. Its gone and you can’t do anything about the past. Starting today do things different.

Look at it like this weight loss is a JOB!!   I have a plan that will help you.
J – Journal the Food You Eat (this will keep you accountable for the food you eat) This is one of the best tips I give to others. The feed back I get is always good when it comes to using a journal. People start to realize the reasons they eat.

O – Obstacles will Occur Every Day (Don’t give in- look for solutions)

B – Be Patient and Kind to Yourself, (It took time to put this weight on and takes time to get it off.

I have a great plan that will really help all who struggle with emotional eating.
Journal your emotions instead of eating them. Work hard on digging deep and finding out why your turn to food for comfort food.

Eating Plan of action:
1. Make your morning all about fiber with my Spinach Raspberry flaxseed oil shake. My recipe!
2. Afternoon snack: Spoonful of peanut butter. It will kill the sweet tooth and helps with dry skin.

Keep working towards your lifestyle change. Don’t put it off  Start NOW!!

Are you a Food Addict?
What is your relationship with food?
Take the following quiz.
1. Do you eat eat in secret or hide your food?
2. Do you eat even when you are not hungry?
3. Do you crave certain kinds of food?
4. Do you feel guilty about what and how much you eat?
5. Do you spend a large amount of time thinking about what you ate?
6. Do you over eat even to the point you feel sick?
7. Do you turn to food to relieve stress or to deal with unpleasant emotions?
If you answered yes to many of these there is help: Find a Overeaters Anonymous meeting by clicking here

I have been addicted to sugar. For me the only way I can lose and keep weight off is cutting out sugar all together. I have had some e-mails through the years of people in tears because they can’t seem to get off sugar and it’s upsetting their life. Most people over consume refined sugar because the good taste. Many people will choose the palatable foods over the non palatable foods because the rewarding aspects of the ingestion.

The problem is if you are over-consuming so much you can lose control over your eating habits and give up your health. I think sugar is the main culprit to the obesity epidemic in our nation. Getting off sugar is a process. I got headaches the first week and I was exhausted but once your off of it for a few weeks you do feel better. More energy. No sugar hangovers and your body starts to function so much better.

If you choose to go off sugar make sure you are drinking lot’s of water to flush the system. Be patient with yourself as you will be tempted at every angle but if you get through that first week you really will be proud and start feeling really good!!

Here what Dr. OZ has to say about sugar addiction:
Click here

10 outstanding fit tips!

1. Be physically active.
2. Eat protein at every meal.
3. Don’t keep treats in your home. Enjoy them away from home.
4. Drink Drink and Drink more water.
5. Eat 6 small meals a day instead of 3 big ones.
6. Be very choosy when eating a nighttime snack.
7. If stressed use a non-food alternative to cope.
8. Don’t eat after 8pm at night.
9. Eat foods that are in season
10. Find a exercise you enjoy and do it often.