Jill’s Fit Tip Tuesday!
July 5, 2011 By
10 Ways to Motivate you to workout!!
1. YOU TIME!! YOU DESERVE IT!! Many take the time to take care of others, (your family, spouse, co-worker). Many don’t take time for themselves leaving no me time. Your exhausted and feel burnt out. It’s a must to take time for yourself. After a good workout you will take care of others better. Make “YOU Time” a priority!
2. How do you feel after a great workout. I always feel fantastic after I workout. It is a natural high. A natural antidepressant. Next time you don’t feel like going to workout remember how good you feel after your done!!
3. Having Fun!! You need to make sure your exercise is fun! Nope not all of mine is but every other day I mix things up and instead of going to the gym I go to and take a class or I do a Lunch Crunch class. This makes things fun!! I know I need my weight lifting time but if I did not do classes I would go crazy being board and I would give up. So mix it up!!
4. Fitting into new clothes!! Feeling great because you are not fitting into your clothes. Get rid of the big clothes as the weight is coming off it’s more motivation to keep the weight off not having them around!!
5. The Burn!! Calories burned during a good workout is priceless. The more exercise you do the more calories you burn!
6. The Adrenaline Rush! There is nothing else like it. I do get a natural rush when exercising. It makes for accomplished days. On the day’s I exercise I get more done and am in a better mood.
7. Stress Relief! Work, Kids, Busy life. This all can cause us stress. A good workout can help get rid of that stress. It really does make a difference.
8. Having a workout partner! This can give you that extra push sometimes needed on day’s you really just don’t want to workout. Having someone else count on you to show up really does motivate the soul!
9. Having a trainer. Worth the money if you are new to working out. Also can help motivate you.
10. Before and After Photos! Do it. Take a before photo. Hang in somewhere you can see it. As you are getting healthy and losing inches take after photos until your final after photo. Put them together to motivate yourself to keep the weight off!!
Click here to read my story! It was not a easy journey in fact at times it was down right hard! But in the end it is worth it!! YOU CAN WIN THE FIGHT!! I just started back to the gym 2 weeks ago after vacation and taking a small break. Boy am I glad I did. I have more energy for me and my family!
Happy Tuesday!!
Jill’s Fit Tip Tuesday!!
May 31, 2011 By
For every hour you sit you need to get up and walk ride a bike or go up and down stairs for 15 min.
JIll’s Fit Tip Tuesday!!
May 24, 2011 By
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 overconsume 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 overconsuming 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:
Jill’s Fit Tip Tuesday!
May 10, 2011 By
May is National Physical Fitness & Sports Month
May is National Physical Fitness and Sports Month sponsored by the President’s Council on Physical Fitness and Sports, which started National Physical Activity and Sports Month in 1983. I urge you to take the challenge and “Get Up and Get Moving “ for your health, get active, and get fit starting now.
It’s known that Adults need at least 30 minutes of activity 5 days a week. You can choose using a bike or walk instead of driving, take the stairs instead of the elevator. Or you can come take a class at
if you are a local.
Our Children need at least 60 minutes of daily active play. They just need to be outside, let them run, climb, jump and just get them up and far away from the TV or computer games.
So Start Today! Don’t Put it Off One More Day! Just Do It!!
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Jill’s Fit Tip Tuesday! How to Strengthen Your Core
April 26, 2011 By Leave a Comment
These are my favorite core exercise. Hard! In a good way. Pain but good pain!! Give these a try and do them often for tight abs. Flatten your belly in just a few weeks!
Jill’s Fit Tip Tuesday!!
April 19, 2011 By Leave a Comment
Many people ask me how to make exercise a habit. I tell them you have to start out slow do something you love and make it fit into your daily routine.If you live anywhere near in Nampa. Lunch Crunch is just what you need.
Skip the drive-through and join in a class that is sure to shrink your waist, not enlarge it! 45 minutes of fast-paced interval training using high intensity, calorie burning, muscle toning, tooshy lifting exercises during your lunch hour! Burn way more calories than a walk on a treadmill and get back to work feeling better, faster and stronger! What to expect: A rotation of upper/lower body conditioning with cardio bursts. Any fitness level welcome. Calories burned: 300+ (depending on weight and other factors)
So come work out with me today:
Jill’s Fit Tip Tuesday!! Are you a Food Addict?
April 12, 2011 By
Are you a Food Addict?
What is your relationship with food?
Take the folloing 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
Jill’s Fit Tip Tuesday!
March 29, 2011 By Leave a Comment
There really is only 2 ways to lose weight!! Let’sput it this way. To lose 1 lb of fat you have to create a caloriedeficit of 35,000 calories. If you minus 500 calories per day, you willlose approximately 1 lb of fat per week
- You are going to have to take in fewer calories than you burn.
- You are going to have to burn more calories than you take in.
Tips To help you succeed.
1. Log your food ~ Get a notebook: Keep track of your calories
2. Eat 6 ~ Eat 6 small meals a day to help speed up your metabolism.
3. You must keep meals simple ~ Make up your own plan. only you know what you like to eat. Make it healthy and stick to it.
4. Snack on Veggies ~ if you are hungry in between meals. Veggies are so good for you!!
5. Be consistent!! Stick with your plan until you reach your goal.
Jill’s Fit Tip Tuesday ~ Spring into shape!
March 22, 2011 By
Burn some calories while you shape up your home.
It’s that time of year where you get the itch to put some order into your home. Doctors believe that even with short bouts of mild exercise can help improve your fitness level. So yes chores around your house and gardening can burn calories along with stretching and toning your muscles.
All though its not likely to give you a perfect swimsuit body doing some sort of moderate activity for 30 minutes or more ever day can bring some real health benefits. Now if you add the 30 min you spend doing exercising like walking or biking to your 30 minutes of doing chores you are getting a full hour of exercise. If your trying to lose weight it is recommended that you get 6o minutes a day of exercise. Yeah!!
A person that is 150 pounds here are the number break down for calories burned every 30 min.
Activity: with Calories Burned every 30 min
My Number 1 favorite thing about cleaning is vacuuming!! It burns: 130
Washing windows: 100
Washing dishes: 75
Washing the car: 155
Moping the floor: 155
Dusting: 85
Gardening: 184
Doing the laundry: 75
Mowing the lawn: 152
Weeding the yard: 155
These are just to name a few, So hop to it! Cleaning counts!
Jill’s Fit Tip Tuesday! ~ Stand Up!!
March 8, 2011 By
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 so he could stand while working.
- Make sure you choose leisure activities that don’t involve sitting. Dancing instead of a movie.
Jill’s Fit Tip Tuesday ~ Reading Lables
March 1, 2011 By Leave a Comment
March is national nutrition month. here are some ideas that can help you and your family be more aware about what you eat.
Reading labels can help you make good food choices. Most foods foods in the grocery store list nutrition information on the package in a section called the Nutrition Facts.
- The Nutrition Facts tell you the serving size and the amount of various nutrients such as total fat, saturated fat, cholesterol, sodium, and fiber per serving.
- Nutrient content claims such as “low fat” provide a reliable description of the product.
- Foods that are exempt from the label include foods in very small packages, foods prepared in the store, and foods made by small manufacturers.
The Nutrition Facts
Here’s an example of a Nutrition Facts section. At the top, you’ll see the serving size and the number of servings per container. The information on the label is for the serving listed.
The serving on the food label may not be the same as the serving size in your food plan or the serving you normally eat.
If you eat twice the serving listed on the label, you would need to double all the numbers in the Nutrition Facts section.
For example, if you usually eat 2 cups of chili with beans, you’ll need to double all of the numbers in this Nutrition Facts section.
Ever wonder what the difference is between fat free, saturated fat free, low fat, reduced and less fat? What to learn what the Percent (%) Daily Value is? Check out this section.
Extra Tips for People with Diabetes Learn additional tips on reading food labels.
Take a good look at what you and your family eat and pay close attention to the LABELS!!
Jill’s Fit Tip Tuesday! 10,000 steps a day!!
December 28, 2010 By 10 Comments
The benefits of having a pedometer are great! Using the health experts recommended 10,000 steps a day is a great way to monitor your exercise. Ever since being on the Dr. OZ show I have been using the pedometer they gave me. I love it! It’s is a reasonably priced pedometer and reads well.
Getting 10,000 steps a day is not as easy as you think! You really have to be moving most of the day. I work out a min of 1 hour a day and am very busy with my kids. I still find myself making laps up and down the stairs at the end of the day to get my steps in.
How to get your steps in:
1 hr walk: Walking is one of the best exercise there is. 1 hr will help hike up the steps. All though you will still need to get more, this is a great way to get your steps in and with nice spring weather so it’s refreshing to be outside.
Elliptical: My favorite work out machine and I usually get about 5000 in 1 hour. I do interval training so I am not on the elliptical the whole hour but in that hour I do get at least 1/2 of my days steps in.
Beach Body Insanity: I only have about 4 weeks until my photo shoot with First women’s magazine. I am so excited!! I sure have some pressure on my shoulders to get in my best shape. I have been working hard to reach my goals!! I just started the insanity beach body workout with a friend for 3 of my days a week. OK!! I can just say ouch!! It’s hard but I love it! It is insane but in a good way! It is a great way to get in those steps and really tone up. Even after that intense workout I still need to keep moving but wow! What a great workout!
Weight training: I have to stress the importance of weight training. It’s so good for your body and you really should do some type of weight lifting at least 3 days of week. On my weight training days its pretty hard to get my steps. I have had to mix things up and do intervals of walking or elliptical in between sets. It works and I am able to get in my many of my steps though my hour of training.
Using the stairs: I just set the timer if I need more steps at the end of day. I go up and down until my timer goes off. I get my heart rate up and really feel good after doing this.
These are just a few examples of ways to get your steps in. The list is endless. Be creative just make sure you make it to 10.000 a day!
Best pedometer in my opinion is the
If you don’t have a pedometer most definitely get one!! Have a great week and make it a fit one!
Jill’s Fit Tip Tuesday ~ Don’t Skip Breakfast!!
November 16, 2010 By 6 Comments
Breakfast is the most important meal of the day. Many don’t eat breakfast and by 10 feel exhausted and out of brain power. So power up with a healthy breakfast. If you think about it you have been fasting since the last meal yesterday. In order to keep your body functioning properly and keep your metabolism moving breakfast is a must.
Breakfast gives you mental clarity. With breakfast you are much more likely to have a productive school or work day. Breakfast just starts your day out right. Sets the pace for the rest of your day.
If you are in a hurry grab a balanced protein bar. Zone bars are my favorite.
If you have time go for making a shake. I love breakfast shakes. Click here to view the one seen on the Dr OZ show that we make regularly. This shake is so healthy and so yummy you will want it often once you try it.
Another good breakfast is oatmeal and a hard boiled egg.
Just don’t forget to eat breakfast. It’s the one thing that will kick off your day and that you can’t afford to miss.
Have any great tips on eating breakfast? Leave a comment. I would love to hear from you.
Jill’s Fit Tip Tuesday!
November 2, 2010 By Leave a Comment
November is National Diabetes Month! Type 2 diabetes is the most common form of diabetes. In type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin. Insulin is necessary for the body to be able to use glucose for energy. When you eat food, the body breaks down all of the sugars and starches into glucose, which is the basic fuel for the cells in the body. Insulin takes the sugar from the blood into the cells. When glucose builds up in the blood instead of going into cells, it can cause two problems:
Right away, your cells may be starved for energy.
Over time, high blood glucose levels may hurt your eyes, kidneys, nerves or heart.
Finding out you have diabetes is scary.Type 2 diabetes is serious, but people with diabetes can live long, healthy, happy lives.
Diabetes occurs in people of all ages. Pregnant women who have never had diabetes before but who have high blood sugar (glucose) levels during pregnancy are said to have gestational diabetes. affects about 4% of all pregnant women – about 135,000 cases of gestational diabetes in the United States each year. Untreated or poorly controlled gestational diabetes can result in babies with excess insulin who become children who are at risk for obesity and adults who are at
Type 2 diabetes is now being seen in our youth on a frightening level. Children and teens are not getting enough exercise and are eating too much fast food and junk food. The effects are beginning to show a shocking and unnecessary rise in Type 2 diabetes amongst them. The rise in type 2 diabetes amongst our youth is now at epidemic proportions, along with the usually accompanying obesity factor. If you do have diabetes just remember it’s never to late to work hard and get in under control though eating right and exercising.
No matter how old you are you can change! and is the key.
Jill’s Fit Tip Tuesday! ~ Believe in Yourself!!
October 26, 2010 By Leave a Comment
We have the power to change!! Believe in yourself!
Jill’s Fit Tip Tuesday ~ Chew Gum!
October 5, 2010 By 8 Comments
Has anyone else noticed all of the flavors of gum coming out! Wow! Talk about selection. Last March they came out with the Extra Fruit Sensations. Yummy gum! My favorite was the strawberry banana and the sweet watermelon. I love gum. I find it to be the perfect way to curb my sweet tooth. When all of the fruity gum started coming out I was in heaven.
The other day I was in check out isle when something caught my eye. I saw a new gum out from Wrigley. I could not believe it as I read the word Strawberry Shortcake. I looked over and saw Key Lime Pie, then I saw the one that I just could not believe. Yes! Mint Chocolate Chip. That’s one of my favorite ice cream flavors. How could they put it in a gum?
I bought all 3. All of them are good but my favorite is the chocolate mint chip.
Give gum a try when you are just craving something sweet. It really does work.
Jill’s Fit Tip Tuesday!
September 28, 2010 By Leave a Comment
Supplements! Yes we need them but in a world where so many are telling you different things to take. Dr. OZ wraps it up by saying what the most important supplements are and how to take them. Click on picture below to watch.
Jill’s Fit Tip Tuesday ~ 5 Awesome Tips to Better Health!
September 21, 2010 By 10 Comments
1. Start Walking- The benefits of walking are numerous! All you need is a little time and a pair of shoes. It can be done anywhere. A good objective is to start mentoring your steps getting a min of 5000 steps a day working up to 10,000 steps a day.
2. Get Your Fiber- Fiber has so many benefits. It’s great for combating constipation. Ways you can get in your fiber is through eating more fruits and vegetables. Try my shake which is very rich in fiber and gives you a great fiber punch in the morning.
3. Exercise with friends- Take a group fitness class. Classes with friends will keep you accountable. If you don’t show up you will be getting a call from a class friend wondering where you are. It works. Give it a try!
4. Eat Fish- Getting in those good fats the omega 3′s can help maintain
5. Log your food- I can’t stress this tip enough. Log you food intake. Seeing what you are eating will help you stay accountable. You are less likely to overeat if you see the amount of food you are eating on paper.
