For the past year I have been anxiously waiting to take a Muay Thai kickboxing lesson in Atlanta, GA.  Last week I was in Atlanta for a business conference and I finally got that kickboxing lesson I had been waiting for. Most of you know that boxing is my #1 favorite sport.  Why do I love boxing so much?  It’s a great weight loss workout, mighty good for the soul and it’s just plain awesome.  No one really understands until they try it for themselves.

My friend Natalie (an Atlanta nanny placement consultant) was a bit nervous as was her husband, Scott (from Georgia Staycations). But after the 1st day they were ready for more. They loved it and so did I.  We had such a great time the first day with basic instruction and bag work that Todd was generous to invite us back for a full Muay Thai kickboxing class.  Oh boy was that the total boxing experience.  Amazing!

We learned the basics like foot and hand positioning, throwing jabs, crosses, hooks and more.  Over the course of the two days, we wore boxing gloves, shin pads and punched and kicked. The only part I didn’t care for much was having to watch myself in the glass mirrors ha ha. We also learned how to wrap our wrists. Kickboxing is a crazy hard workout but totally rewarding.  I would love for us to find a way to hang some boxing bags in the new home gym garage space. That would be so cool!

You can see the video that one of his friends took of us while at the Total Boxing gym and read more about our friendly Atlanta Muay Thai lesson.  You might also enjoy reading Scott and Natalie’s take on it in their review of the Total Boxing gym and their experience.

I want to thank Todd from Total Boxing, a Muay Thai kickboxing Atlanta, GA gym for being so generous with his time and expertise. If you live in or near the Atlanta, GA area, please be sure to check out Total Boxing and tell him Angie Newton sent you.  The rates are affordable and everyone there is friendly.

 

3 Things You’ll Want To Look For In A Diet App

Over the years, I’ve bought many diet books, recipe books and all that stuff but they all have one down fall. You can’t carry your bookcase with you. This means, I would stumble and often fall hard every time we ate out or traveled.

Not anymore, thanks to the smartphone. Even so, it did take me a while to find an app that would work for me. After many trials, I’ll share some thoughts that you’d want to weigh when searching for the app that’s just right.

Diet plans

Some of us need a more structured plan, some don’t and others like to mix it up. The app that you’ll want will ideally have lots of popular plans for you to jump on when you don’t have the energy to work up a plan, create your own when you do and allow you to easily switch from one to another.

The number of diet plans is also important for variety’s sake. I once installed an app that promised recipes following a popular plan. While it had a ton of recipes, I also quickly got bored. Guess what happened to my diet?

A side note on the plans – it should also have a easy access shopping list that you can refer to when you’re out getting groceries.

Ease of setup

Here’s the thing. When we first tell ourselves we want to begin a diet, we’re excited. Raring to go. Nothing kills that enthusiasm like a complicated setup. Apps that require you to answer a million questions and register for an account with yet another set of questions ruin everything.

Granted, the information is used to help tailor a suitable diet and track your progress, but there are better ways to handle that. For example, signing up only if you want to track results or when you want a larger diet plan library. And, if information needs to be collected, it should be easy to enter and kept to a minimum to begin with.

Tracking and accountability

When it comes to diet and fitness, I’d rather not do the social thing, preferring to track progress myself. I know some of my friends would pour themselves into a group. They love interacting in a forum, have accountability partners and share meals and progress on social networks. Nothing wrong with either but having these features is a must. Thankfully, most apps tend to have one or both of them.

The key is how well it is implemented. My favorite app now is DietPoint. The feature I love best is reminders. It is kinda silly that we can forget to eat. Yet, the truth is, we do. Any dieter knows that the key to losing weight is to eat more of the right things, more often throughout the day. Meal reminders which then pops up a meal suggestion is a great accountability tool.

Diets are quite a personal thing. These are certainly not the only things that a good app should have. They are my three most important things.

What do you tend to look for in your diet app?

Lynette Chandler is a modern day mom who loves anything geeky, especially if it helps her run her life and family. Follow Lynette on her blog at http://MomsGadgets.com

Thank so much for sharing your best diet app tips, Lynette.  There are so many out there it kind of overwhelms me and then I don’t use any of them. I’ll keep these tips in mind for sure.

*Image source

 

Here is a great guest post article from my friend Satu.  Enjoy!

Before I started writing this piece, I surfed the Internet for ideas and found a great quote from FitnessMagazine.com: “When your brain abandons your workout routine, your body is soon to follow.” If you can make your usual walk even asleep, it’s time to mix things up.

Avoiding workout boredom is not the only reason to vary your fitness walking routine, it’s also a great way to increase your fitness level and calorie consumption. Varying your routine also helps you avoid overuse injuries that can become a problem if you always do the same thing.

Read my suggestions for spicing up your walking routine below. Some ways to add variety you can put into use immediately, while others require some planning.

#1 Vary Duration, Terrain and Scenery

Do you always follow the same old path? Next time you go walking, pick a different route or simply walk your customary route in reverse. You’ll be surprised how different familiar landmarks and building look when you approach them from a different direction.

Another simple way to add variety to your walks is to alternate between short and long walks. If you usually take short 30-minute walks during workdays, add one 60-minute walk to your weekly routine. Likewise, if you always walk on city streets, try walking in a park or even woods once in a while. Walking on an uneven surface is a new challenge for your body, and your brain will love you for it.

#2 Set Goals

Setting fitness walking-related goals is an easy way to make walking more interesting and it’s especially suitable for  people who want more structure in their workouts. The advantage of goal setting is that it’s easier to stay motivated when you’re working toward some concrete goal.

Here are two suggestions for setting walking-related goals.

Sign up for a walking event. Walking events are hot right now, and there are plenty of competitive and non-competitive events you can participate in. Many charities organize fund-raising walks that vary form short 2-3 mile walks to half- and full marathons. And did I already mention that training for an event is a great way to make new friends and experience a sense of accomplishment only achieving a big goal can offer?

Set a step goal. Another way to set a fitness walking goal is to start monitoring your daily steps with a pedometer. You can set yourself several short-term step goals and one bigger goal, for instance, achieving 10,000 steps a day. To get started, you only need a reliable pedometer and a gradually progressing pedometer walking program. Pedometer walking is my favourite because it’s easy to incorporate into your everyday life.

#3 Try Walking Hills, Stairs And Intervals

If you feel you’ve plateaued  and crave for challenge in your walking, doing intervals and walking stairs is the answer. Interval walking and stair climbing are great ways to build your fitness and speed, and stair-climbing does wonders for strengthening the muscles in your thighs, calves and buttocks. Not to mention the shape, of course.

For interval walking, rotate between walking at your normal pace and walking at a faster pace. For example, walk at your normal pace for five minutes. Then increase your pace for one minute. Repeat until you’ve covered your normal distance. You can gradually lengthen the interval time until you’re walking at a faster pace throughout your workout.

Walking uphill is a challenging but effective way to increase your fitness. It works the same way as interval walking does. When you add walking uphill to your routine, you’ll soon find that when you’re walking on a flat surface that you can walk much faster. Hill-walking is best approached the same way you would an interval walking program. Rotate walking uphill with walking on a flat surface. If you’re walking outside you might want to find a loop to walk that includes a hill.

The third option, stair-climbing, was once a well-kept secret known only to coaches and athletes. The secret of stair-climbing is, that it’s twice as taxing as walking at a brisk pace on a level surface – and 50 percent harder than walking up a steep hill. Stair-climbing is best started gradually by taking two or three flights at a time. Like pedometer walking, stair-climbing can be easily built into your daily routine, if you use stairs whenever you can.

One word of caution though: stair-climbing is not a way to get started if you’re out of shape. Check with a physician first and start building your fitness with gentle exercise.

I hope you found some ideas you can apply to your training. Happy Walking!

About the Author: Satu Hattula writes an active lifestyle blog for office workers. Make sure to visit http://BodyCapable.Com, if you want to know how fitness walking can help you get in shape and control your weight.

 

It’s been just over a year since I went vegetarian (OK I still eat fish, dairy and eggs) but I’m happy I made the change. Maybe one day I’ll try vegan for a day.

I’m also using reusable water bottles, reusable bags when shopping and I’m really excited to go to more farmer’s markets this year. I love supporting them!

What are you doing to make a difference for Earth Day?

 

Today is Blog Your Heart Out Day, a day to talk about women and heart disease.  My friend Sahar from Fat Fighter TV lost her mom to this disease and asked that I share something with you today to help spread the word about keeping the heart healthy.  I was happy to do so especially because I totally understand since my mom was recently diagnosed with breast cancer and other family members and friends have been diagnosed with other cancers too.  Gotta kick CANCER to the curb!

Here are 5 Ways for Keeping the Heart Healthy:

1)  Exercise regularly

2) Relax!  Keep the stress away.

3) Lose weight!  When you have to much body fat you are at risk for a TON of health issues.

4) Quit Smoking

5) Eat REAL food, not processed.

Do you have any tips for keeping the heart healthy?

 

TOP 5 Things That Make Me Laugh

1) Hubby

2) Our pets

3) Watching Ellen

4) Reality TV LOL

5) You Tube Videos like the Old Couple Driving and of course my #1 favorite Charlie Bit My Finger!

Have you laughed lately?

 

Many people all over the world are dealing with cold temperatures and lots and LOTS of snow.  They are getting cranky from being cooped up inside are not getting the workouts they are used to.  It’s time to take control and make things happen!

Beat the Winter Fitness Slump

Winter and exercise can be quite the difficult mix. In the summer we are glad to be outdoors but in the winter, not so much. At least it’s that way for me, I do not like the cold at all.  So here are some tips to help you beat that winter fitness slump and get those exercise routines back up and running.  Believe me, I know that many of us would like to be like bears and hibernate when the weather gets cold.  Unfortunately, if we sleep for three months that will be a major problem. So, instead of sleeping the rest of the winter away, let’s get moving!

It can be hard to motivate yourself to exercise when all you want to do is cozy up in that new Snuggie you got this holiday season.  I am in love with my purple Snuggie, don’t know how I ever lived without one.  I digress… Exercise is just as important to the body in the winter months because the body tends to lose heat in the winter so having exercise routines in place is a huge benefit to you. Your body has to work harder to stay warm therefore you burn more calories.  Sounds good to me!

Fitness Tips to Get You Motivated

• Find a workout buddy

Having someone to workout with who encourages you to stay on track and helps keep you motivated is awesome.

• Do in home workouts

Invest in a few fitness DVDs, rent from Netflix or if you have cardio equipment like a treadmill or elliptical use those.  Other exercise equipment like hand weights, bands or an exercise ball would be helpful too.  I love working out in the comfort of my own home.

• Lay It Out

Get your workout gear together the night before.  It’s really easy to back out if you’re not prepared.  Make sure to put on your workout gear as soon as possible.

• Choose a fun activity

I am all about FUN.  If you don’t like your workout, you will most likely find every excuse in the book not to do it.  And exercise doesn’t always have to be a structured workout.  Sometimes it’s just fun to do something with the family like going ice skating, snowboarding with friends, building a snowman or as simple as a big snow ball fight (that is if you like the cold). If you have fun then it doesn’t seem like exercise.

• Bundle up

If you are brave enough to head outdoors in the cold or snow please dress properly.  Remember that you lose heat primarily out of your extremities (including your head), so keep them covered up. Wear gloves and protect your head with a hat and throw a scarf around your neck.

Don’t let the winter weather stop you from staying in shape. Keep the momentum going!

Do you have any tips on how to beat the winter fitness slump?

 

Did you know…the average BBQ meal contains 3,500 calories? That’s nearly double the calories an average person should consume in an entire day!

Memorial Day is a special holiday for Americans, as we celebrate this day to honor the men and women who serve our country. It also marks the unofficial start to the summer season, which can be especially challenging for people trying to watch their weight. To avoid packing on extra pounds, registered dietitians and nutritionists at Structure House Weight Management, the residential weight loss program voted “America’s Healthiest Diet” by Health magazine, suggest trying these delicious and healthy recipes:

• Stuffed Hamburgers with Baked Sweet Potato Strips
• Jerk Chicken with Caribbean Sweet Potato and Black Bean Salad
• Beef and Vegetable Kabobs with Lemon Thyme Brown Rice
• Grilled Marinated Pineapple Pork Chops with Mashed Sweet Potatoes
• Grilled Salmon and Red Pepper Horseradish Sauce with Stuffed Baked Potato

You can find the recipes above on the healthy summer recipes page on my website.

Structure House experts are also offering their secret tips for creating a menu that tastes great and won’t send your diet on vacation:

1. Choose fresh, local ingredients. Memorial Day is the unofficial start of summer which means produce like fresh tomatoes, peppers, and berries are in season. Use fresh seasonal fruits to make a refreshing fruit salad to satisfy your guests’ sweet tooth!
2. Set up a kabob-station where guests can choose from healthy proteins like shrimp and chicken and combine them with seasonal fruits and veggies like tomatoes, pineapple, peppers, squash and onions.
3. Make healthier burgers using lean ground beef, bison meat (buffalo), venison, ostrich meat or even fish. Serve it on a whole wheat sandwich thin bun and provide healthy condiments and vegetable toppings.
4. Mix it up. Try refreshing salads like chilled cucumber or tomato.
5. Use chicken or turkey hot dogs, which are lower in saturated fat.
6. Skip the alcoholic drinks. Alcohol is high in empty calories and has no nutritional value.
7. When purchasing red meat, choose leaner cuts with less fat marbling. The leaner cuts may seem less appealing, but with a simple marinade they can taste just as good as a steak higher in fat.
8. Substitute whole grains whenever possible, including hot dog rolls, hamburger buns, pasta, rice, and other items. Whole grains contribute more nutritional value and make you feel fuller, faster.

I wanted to thank Structure House for providing us with these great tips, recipes and info.  It couldn’t have come at a better time.

Do you have plans for Memorial Day?

 

Today’s Tip:  5 Tips for breaking sugar addiction

Here are a few things I have done in the past and still working on today.

1. Change from white to 100% whole wheat or 100% whole grain
2. Give up soda
3. Do away with sugar laden cereals
4. Eat more foods with natural sugars like fruits and dates
5. Eliminate processed foods

Like I mentioned a while back about soda addictions, sugar addictions can be detrimental to our health too. I am by no means anywhere close to being sugar free.  It is so hard but I’m learning and trying to change.

In the Cravings Secrets e-book that I have, page 40 goes in to the effects of sugar, sugar addiction and breaking sugar addiction.  I really need to work on this and I’m thinking I need to face this like I did with my soda addiction back in 2005.

Last December I had a cross blog conversation with my friend Shannon and we talked about how to stop the soda addiction craving. It’s looking like I might have to kick it up a notch when it comes to my breaking sugar addiction. I’m already trying to eliminate many processed foods and replace with whole healthy foods so it’s a start but I still have a long way to go.

Processed foods are SCARY! Take a look at your ketchup, cereals, bread, spaghetti sauce (make your own!) and more and you will see how the companies add all this junk to our foods.  I have a lot to learn but the more I do the more it shocks me what we are putting in our bodies.

Here is a great site I found on controlling sugar cravings.  I want to check this out a bit more.

What are your thoughts on breaking sugar addiction?

photo credit: dichohecho

 

Friday Tip:  What to do for shin splints

There can be many causes for shin splints and a variety of treatments too. Shin splints, according to Wikipedia is often caused by running or jumping or sprinting and may be very slow to heal.  A few other causes could be overused muscles or tight calves.

From what I have learned, there is a lining around the bone that becomes inflamed and as I have found out can be truly painful.  I have done various stretching exercises and icing to lessen the pain.  At times I have taken ibuprofen and even begged hubby to massage them (not even sure if that is OK or not but it feels good after wards ha ha).  Of course I was fitted for and bought a great pair of running shoes before I even started running and a few weeks later bought shin splint sleeves to see if they would help.  They have made a huge difference although I still have pain on my left side so we are keeping an eye on that.

Here is a more in depth article on what to do for shin splints for you to read on my main website:

What are shin splints?

Hope you have enjoyed today’s Friday tip!

Have you ever had shin splints?

*Disclaimer: Remember this tip was from research I have done and my own personal experience. Please be sure to seek advice from a trained professional for help with shin splints.