{sweat like you mean it}

Good morning fitness family,

Another week has passed us by! The weekend is over, and it's time to start fresh again. How was the first week of September for all of you? I had an amazing week. It was a perfect food and exercise week-- meaning I was within cals everyday, I made mostly healthy choices, and exercised 5 days! I completed my first week of C10k training [couch to 10k]. I couldn't be more excited! It's a 13 week program so I'm hoping to do a run sometime in December! More on this later.

This post will not be comprehensive on the topic, but I really want to talk about sweat. I love sweat. First of all, it's a great way for your body to rid itself of toxins. It's completely natural. But I feel like we, especially as women, have been brainwashed to believe that we have to look perfect all the time. I know some girls feel insecure about working out because they "sweat more than normal." We see fitness videos of  women with perfect bodies showing us 2 or 3 reps of something we are doing 20 of, and they have perfect hair and makeup. Magazines, even fitness magazines, show women in perfect outfits, with perfect bodies, and are completely airbrushed.

I just really want girls to know that sweating is good for you. It's a natural function of the body. It's beautiful in the way that tears are beautiful. It's how our bodies work. Sweating is sexy. It shows courage and hard work and perseverance and determination and effort. And it's OK.

I'm working on a "sweat like you mean it campaign" and while I don't know what all this entails yet, I would LOVE if you fellow fitness men and women would send in photos of your real workouts. The kind where you are grungy and sweaty and your hair is wet and your face has no makeup. Let's show the world that sweating is beautiful, and that women are beautiful without being all made up. With permission I'll share your photos on my blog. Let's be a community that builds each other up and that is REAL. We are not airbrushed. We are real people with real lives who sweat.

I love sweat. I love the word and I love talking about it. Send your photos dear friends! I might even do a drawing and a giveaway [working on the details].

Sweat on friends, sweat on.

<3,
Meg

{flirty thirty}

Hi dear friends.

What have I been doing? Turning thirty, that's what. Turning thirty and getting ready to graduate from college {{I did it!}} and preparing for life as a "real adult." I honestly feel really good! Stressed out? Yes. But I feel like this is my time. I'm going to embrace my thirties and believe that amazing things are in store for me.

So, here are some highlights from my retro 80s party! Enjoy.

The Girls ;)

The Pacman Cake- Thanks Sissy!

The Boys

Haha, I don't know.

Smiles!

Me & Michael having our moment.

 Such good times with amazing friends and family. <3

I just wanted to share this with you, although not related to fitness, let's just keep it all real. I'm ready for this new journey into thirty, and I'm ready to take control of my life again (it has not been easy for me lately & I will write more about some food struggles soon.)

<3 xoxo

Meg

{Easter inspiration}

     Have you seen the commercial that say's "Save the chocolate bunnies?" It is a toy company telling us to put more toys in our kids {{Easter baskets}}. Well I have been doing something even better then that for a few years now. Last year I got Megan a cute Easter basket with a bunch of different health stuff, some vitamins and {{marshmallow tea.}} I did it because we were both trying to lose weight, and candy was just a bad idea! Megan was still having some health issues, and I wanted to help. I went to the local health store and was able to find every thing I wanted (most of which you can get at Walmart as well.) 

     This year, I have decided to do it again! I did more fun baskets for us, with things we can use daily, or are inspirational. I included in Megan's this year a salad tupperware! (its like the new one I just got, but its made especially for salads!) and you all know how much she loves her salads! Also, an inspirational book, "Happy thoughts for you," some nail polish, chap stick (our very favorite kind "soft lips" which is not easy to find any more" and some hand lotion" I did put in two pieces of candy, but only 2, and its ok to have a little {{chocolate}} now and then! I also did a basket for a friend Jessi, who is trying to lose weight as well, and in hers she got a cute plant growing kit, and some shampoo and conditioner, instead of the book and tupperware. 

     Please remember the holiday's we celebrate have been commercialized so bad that it is all about the buying of things, giving presents and making money. But that is not what they should be! They should be about family, loving, kindness, and sharing.  <3 Karen

*** 

Hey All! Meg here! Happy Easter! I just wanted to share with you the adorable basket Karen sent me for doing Easter the healthy way! First of all, it has the most amazing salad lunch kit which will be perfect for me to take to school on those long day to keep my veggies cold and ensure that I'm eating healthy! It also had little goodies like an inspirational book, yummy smelling hand lotion, lip gloss, nail-polish, and my favorite deodorant [yep, haha!] for using while I run, but still feeling fresh [that stuff is pricey!!] Oh, and I also got a couple small pieces of chocolate! Because if you don't know this about me already, I LOVE chocolate. It's my achilles heel for sure. Hope you enjoy and are inspired to put together healthy fun baskets for your friends, family, or lovely sisters next year! <3 Meg

Megan's basket from Karen <3

 

{hey girl, you're sick?}

Wow, let me just say this month has been so rough! It started off really well; I was motivated, I was exercising daily again and I was feeling really great! And then came finals-- yes, I'm talking about good old college finals (something I'm really too old to be doing, but almost done now). The stress set in, I had 4 papers to write and 3 exams, and I lost 3 whole nights of sleep. Yep, three entire nights where I didn't sleep! And so it happened, I got sick. A good two weeks of sick.

The day after finals, I miraculously recovered (of course!) and started a week of juicing and exercising again and feeling amazing! I was finally feeling stress free and started painting again! (did I mention I paint?)

Anyway, by "week" of feeling great I mean it lasted 4 days before I landed myself sick on the very day I had big plans to go to a fun hockey game! (GO KINGS!) No worries, I pushed through that! But then I was sick sick. Beyond control sick. Chest cold sick. And then my asthma kicked in and two nights ago I landed myself with 8 paramedics at my door and an ambulance ride to the hospital. Yuck!

I was prescribed prednisone, which I've been on before, and I'm totally bummed because no matter what I do I WILL GAIN WEIGHT no matter what while on it. And I'm not talking about 3 pounds. This steroid has a serious effect on me and I usually gain 15-20 lbs while on it. I'm going to stick to a VERY healthy eating regimen while on it this week and really try to maintain my weight. I cannot exercise because I can't breathe, but hopefully I'll be feeling in tip top shape soon!

I've had a lot of down time to visit blogs and one of my favorites is {{Sweetness Itself}} <--- link! by my dear friend Erin, who is more like a sister! She's posted some "Hey Girl" images which have really cracked me up and lifted my spirits, so in the spirit of Hey Girl, please enjoy!

I really had to! ^^

Haha! Super Gosling! Here's to a better week ahead! I hope you are all staying well, drinking tea, eating good healthy foods, getting sleep and having restful weeks! Be well, friends!

<3,
Meg

{abs so fab}

Hi, friends.

It's been a bit of a rough week. Not all of us were able to weigh this morning, so our 8th weigh in will officially be up tomorrow. We're {sorry} about the delay!

In the meantime, I have compiled an exercise challenge! It's "Six-Pack March: For abs, so fab!" <--- I added that. <3 I will {{ALWAYS}} recommend that before starting a new routine you seek a doctor's advice or if you have any medical conditions.

I'd love to do a challenge and see how well this works! If you'd like you can send before photos to thefitnesssisters@gmail.com and an after photo at the end of the month! Maybe there will be a giveaway; no promises yet! I'll have to talk to my sisters and see if we can figure something out <3

If you don't know what a "burpee" is watch this video! <---link!! It walks you through and shows a modified version as well. If you're not familiar with a plank pose, Modern Mom has a great video (which also shows bicycles in her intro) watch the video here! <---link! Also, {{always}} modify a workout to make it work for you! If it's too difficult, modify it to your comfort. Don't push too hard and don't hurt yourself. I gave two rest days each week instead of one which you see on most calendars. I think it's better to rest and let your muscles repair themselves than to push too hard.

Good luck! Get those fabulous abs! Let me know if you want to join the challenge and with your permission at the end I'll post before/after photos of those who did it!

<3,
Meg

{be well, my friends}

Hey everyone! I know we haven't posted a blog yet this week. I've been fighting off a cold the last couple of days. I {hate} sore throats! But thank heaven for Traditional Medicinal's Throat Coat Tea! <---link here! It's seriously the only thing that has been keeping me going. I dug through the cupboard and organized all my tea boxes into one convenient container [a suggestion from Yvonne] and I was {so surprised} to find out how many different types of tea I have! I've made a new goal to {{drink more tea}} and less coffee. 

I am not a doctor, but I can say that we all know that a cup of tea can soothe the soul and the body.

Chamomile is a great sleepy time tea.

Green Tea aids in weight loss and other health issues

[read this report from Mayo Clinic]

Marshmallow Tea can help clear your lungs.

Mint Teas settle upset stomachs.

Fruit Flavored Teas are great for when you're under the weather.

Black Tea is an awesome pick-me-up.

Trust me, the list goes on! There are {{so many}} different varieties and flavors of tea that even if you just want a yummy low-cal beverage you're bound to find something you love. <3

Drink Tea. Be Well, my friends. 

<3 

Meg

{seventh weigh-in}

(February 23, 2013)

It's officially our week 7 weigh-in! Next week we will have our monthly measurements again, so stay tuned! Here's the breakdown:

{Megan} completed her first week of Weight Watchers and lost 2.4 lbs, weight in at 246.4.
   "FINALLY! Ha, I felt like that was never going to happen and I hope this is the change I needed."

{Yvonne} weighed in with a slight gain at 207.7
    "I expected the scale to look like this today since I kind of pigged out last night on a caramel apple w/pizza, haha. Next week!"

{Karen} weighed in with a slight gain at 151.6.
    "I've hit a plateau, but hopefully will see progress soon."

Our over all progress is going well! We've all had to make some slight {adjustments} to figure out what is working for us right now, but things are starting to fall into place and will only get better. {Everyone} will have a gain week, a plateau week, or even month sometimes! When you're on this journey it's not always going to go down consistently, but it will go down if you're patient with yourself and don't give up. You're worth it! <3 Happy weekend everyone!

<3,
Yvonne, Meg, & Karen

  T.F.S.

   {the fitness sisters}

p.s. we'd love to hear from you. You can email us at thefitnesssisters@gmail.com or leave a comment below! Connect with us on facebook at www.facebook.com/thefitnesssisters or on twitter at www.twitter.com/thefitnesssis

{looking back: part 3- megan}

My story is complicated, but I hope you stick with me and I hope it will help some people who have suffered with the same issues <3

I have battled PCOS (Polycystic Ovarian Syndrome) from the time I started my menstrual cycle (about 15 years ago.) PCOS was a fairly new diagnosis then, and I was treated with birth control and metformin. The birth control caused me to gain sixty pounds over the next eight months. My mom decided to take me off of it, and I continued to battle heavy and long menstruation and was never able to lose the weight. Many people with PCOS struggle to lose weight due to the increased amounts of insulin produced when eating foods that are higher on the glycemic index. Generally, PCOS is considered a pre-diabetic condition and it is recommended to lose weight (which can be very difficult.)

I've battled my weight since the age of 16. Because some of my weight issues were not related directly to consumption, food became my mortal enemy and I haven't always had the best relationship with it.

The turn around really came in 2010 when my sister, Yvonne, gave birth to her first child. I had a defining moment when I realized I wanted to be healthy enough to play with my niece, and I wanted to have energy. I was tired of being out of breath. After a longterm sedentary (and stressful) office job, I was at my highest weight of 318 pounds. I began to search and experiment with ways I could lose the weight and beat PCOS. It turned out to be eating non-processed foods. 

After changing over to what I called my 90/10, I began to lose weight quickly. This meant for me eating 80% non processed (no bags, boxes, cartons, containers, cans.) Everything in that 90% needed to be whole foods (which I considered fresh fruits & veggies and lean meats such as wild-caught fish and organic chicken.) I realized that I had less difficulty losing weight while eating organic, so that's what I did. The other 10% could be anything I wanted- crackers, cheese, etc; but it could only be TEN percent of my consumption.

I also began light exercise which entailed walking, girly push-ups at home, 3lb free weights at home, and squats. That's it. Between January 2011 and July 2011 (seven months), I dropped from 318 lbs to 251 lbs. I worked really hard to lose weight the {healthy} way and I felt really proud of my accomplishments.

My setback came at the end of 2011 and on into 2012. Over the summer of 2011 I was visiting France when I began to experience severe abdominal pain when I ate. I was hospitalized in France and released with a diagnoses of dehydration. When I returned to the states I had 7 more "attacks" that sent me to the hospital and each time I was released with no diagnosis. In September, 2011 I was admitted to the hospital with a diagnosis of gallstones. They had become so severe that it was effecting my pancreas and I had to stay in the hospital on IV only (no food) for 6 days before they could even perform the surgery to remove my gallbladder.

Between July and September I was having difficult eating anything other than than the BRAT diet (bananas, rice, applesauce, and dry toast) and even then I would sometimes have severe pain. During this time I dropped to 233 lbs, which was my weight when I was admitted to the hospital. When I was discharged I was at my lowest weight of 224 lbs. 

Between September of 2011 and January 2012 I settled back into a normal and healthy routine and my weight settled at about 235 lbs (after recovering from surgery.) I was ok with the 10 lb increase because it was the weight I was at when I had entered the hospital originally.

My second setback came in February of 2012. After surgery and several hospital visits for food allergies (ones that I have newly developed), I grew an increasing fear that eating would cause pain or harm me. My official diagnosis is OCD in relation to food.

My OCD spiralled out of control and I was having severe panic attacks every time I would eat or take a bite of anything. The fear was controlling me. I couldn't eat anything. I started labeling food as safe or not safe (at random) and foods that I felt were "safe foods" tended to be unhealthy. My weight increased to 250 pounds where I pretty much have stayed through the latter half of 2012 and into 2013 so far. I have finally started to get a handle on food again and the healthy eating and lifestyle is working its way back into my life.

My over all thoughts are that since developing food related OCD, eating is going to be more of a struggle for me. I am VERY proud of my accomplishments from 201, and even though I hit some snags in 2012, I know I can make it through the rest of my weight loss journey.

I've been struggling to get down past this 248-250 lb mark that I've been stuck at for awhile, and I joined Weight Watchers this week to try a new approach for now, something that will give me a little more leniency with food until I'm ready to jump back in completely. I'm confident that I will see progress soon. In the meantime, I'm just happy to be sharing my story with you <3

xo,
Meg

{sixth weigh-in}

It's Saturday again and we all know what that means! Yes, it's time to jump on the scale and see how we've done this week. Here is the breakdown:

{Yvonne} is doing amazing on Weight Watchers and lost another 1.5 pounds this week! Karen and Megan were just saying how proud we are of her for sticking to the plan and already losing nearly 15 pounds since we started this blog 6 weeks ago!
       "I'm just happy that I'm continuing to make progress!"

{Karen} lost about half a pound this week! Progress is progress- no matter what! No loss is small.
        "I'm really happy with my half pound loss this week, especially since I allowed myself to indulge on Valentine's day."

{Megan} gained this week, but will not be giving up or getting discouraged!
        "I have been trying really hard and gaining weight still. I'm going to try a new approach! My sister, Yvonne, is doing so well on Weight Watchers {WW} that I just signed up for 3 months. Hopefully we will see a difference next week!"


We {all} just want to {encourage} everyone to stick through the hard times. Weight loss doesn't always go as planned no matter how hard you try! Sometimes you just have to re-evaluate what is going on in our lives. The three of us are giving it our best shot and regardless of the results we are making the lifestyle {changes} that are healthy for our bodies! We are so proud of each of our sisters- no matter how much we've lost (or haven't). The point is, we're trying and eventually we will figure things out!

We're {so happy} to have you all along for our journey. Don't give up on yours! Don't get discouraged if things aren't going as planned. We will all get there eventually! <3 Please leave us a comment with your feedback, thoughts, encouragement, or if you'd like to share your own story!

<3
T.F.S
   {the fitness sisters}

{fifth weigh-in}

(February 9, 2012)

We've made it just over a month and although it's been a bumpy start, we are all starting to settle into our new routine of living healthy.

So let's get straight to it!

{Karen} is down 2.8 lbs this week!

"This shows that just getting up and moving will get you results, can you imagine what I could have done if I had eaten right too?"

{Yvonne} lost 1.8 lbs this week!

"I'm actually shocked at my loss this week because I have not been on my best behavior with food last week. I'm going to count my blessings and refocus this week!"

{Megan} is down 1 lb this week!

"I'm really struggling with losing as much as I'd like since the beginning of this process, but I'm confident that I will find my way, just like I did in 2011."


All of us are focusing on {healthier} food choices this week! Karen and Megan are kicking it into high gear with the Couch to 5k (and 10k) programs! We will be doing a post on {running} soon. In the meantime, stay tuned for part two and three of our "looking back" blog to see what Yvonne and Megan have to say about motivation and progress. Find part one where Karen shares her story by clicking here.

You can also follow our daily progress on our twitter account: www.twitter.com/thefitnesssis or on facebook: www.facebook.com/thefitnesssisters <3 And as {always} feel free to leave us a message below or send us an email: thefitnesssisters@gmail.com

<3,
T.F.S
   {the fitness sisters}

{new beginnings}

(February 6, 2013)

In 2011, we were highly motivated to get healthy. Seriously get healthy with lifestyle changes! Megan began her journey at the beginning of 2011 and Karen joined her shortly after. They lost 100 lbs and 40 lbs respectively during the course of the year. And then the year ended.

For all three of us 2012 was a really rough year health-wise. Not only did we not meet our fitness goals, but we also had some genuine health issues which delayed our progress.

Karen battled some serious GI issues as well as a car accident injury.

Both Megan & Yvonne had their gallbladders removed in late 2011 & early 2012.

Megan battled food-related OCD as well as ongoing PCOS and a large ovarian cyst unrelated to the latter.

Yvonne became pregnant (which is not a health issue! But definitely delays weight loss!) -- she has two beautiful children now <3

After a year of on and off road blocks in the realm of health and fitness, we all fell off the band wagon. We all gained weight over the holidays. We tried to hit reset a couple of times but, we seemed to have lost our motivation. In the next few blogs we are each going to take the time to talk to you a little about our inspiration in the past, our lack of motivation in 2012, and our future goals. Because it's {{TIME!}} We hope you read our stories and share yours.


<3
T.F.S.
{the fitness sisters}

{easy peasy black bean burger}

(January 13, 2013)

Have you ever had one of those days where you're {so tired} but you still want to cook a nutritious dinner with minimal effort? That was my friday night. I came home after a very long day and had the urge to make something fast (which generally denotes unhealthy), so I started thinking about my options. I decided to make a {delicious} black bean burger! I thought I'd share the recipe with you so that next time you need a quick healthy meal you will have this on hand!

This is one of the easiest recipes I have ever made <3

Vegetarian Black Bean Burgers
Serving Size: 4 burgers
Calories per serving: 125-150

What I used:

1 15oz can of seasoned {black beans}
1/8 cup of finely chopped {cilantro}
3 tbsp of {pineapple juice} (lemon or lime would be great!)
1/4 cup of {breadcrumbs}


You can use whatever you want in this recipe. If you have unseasoned black beans add some salt, pepper, garlic powder, etc. I didn't have much on hand, but I would also recommend a clove of minced garlic, some chopped green onions, etc. Make them {yummy} to you. Season to taste.

Mash the black beans with a fork or spoon (spoon worked better for me!) with two tbsp of water.

 Once mashed add your seasoning, juice, and breadcrumbs and mix well!

Once the breadcrumbs are mixed in, the beans should not be sticky! I scooped up and made "hamburger" patties with my hands. Place in nonstick pan or spray with nonstick spray.

Cook for about 3 minutes on each side or until brown. That's it! I served mine with fresh romaine lettuce (instead of a bun), and tomatoes.

I also made brussels sprouts (which are chopped in half, tossed with light olive oil, salt & pepper, and baked at 425 F for 25 minutes)

See what I mean? {Easy peasy!} I hope you enjoy! If you have your own version of this meal or a {quick recipe}, comment below and let us know! You can also check us out on facebook if you haven't already! Or send us a tweet!

The girls have {SO MUCH} to say about our new {exercise plans!} Our next blog will be dedicated to fitness <3 We hope you all had a {lovely} weekend and that Monday will be low-stress for you!

{yummers} stuffed mushrooms

(January 10, 2013)

I {love} new food ideas! I'm always on the hunt for healthy goodies and foods that don't make me feel deprived. Recently I found just that on Pinterest! Stuffed mushrooms, {yummers.} This is a variation of a recipe originally posted on HUNGRY GIRL and I think it turned out quite delightful! I used mostly organic ingredients, but you can use fresh produce (but rinse well!) I figured I would share the scrumptiousness with you in The Fitness Sisters' very {first} recipe page.

FOUR Cheese Stuffed Mushrooms: 128 cals / 2.5g fat 
Serving Size: TWO large mushrooms
Makes: 3 servings

What you need:

6 {portabella mushrooms}
3/4 cup of fresh {spinach}
1/8 cup {light} whipped {cream cheese}
1/4 cup nonfat {ricotta} cheese
1 tbsp {mozzarella}
1/4 cup {onion}
1 tbsp fresh {garlic}
6 tsp grated {parmesan cheese}
Sprinkle of {garlic powder}

Heat oven to 375 degrees F

I bought some really delicious organic {stuffing} portabella mushrooms at Trader Joes

{{QUICK FACT}}: Only 20 calories in a large mushroom.

Cut of the stems (but save them!) and place mushrooms upside down on a baking tray that has been sprayed with non-stick spray. I use {organic} olive oil spray from my local market.

Place in oven and let cook for 12-14 minutes.

Chop (finely) mushroom stems, onion and fresh garlic and sauté in saucepan for 2 minutes {until soft}

Then throw in coarsely chopped spinach until it withers. 

{Next} measure ricotta, cream cheese, and mozzarella into a mixing bowl.

Mix well and then blend in the veggies, yum!

Remove {mushrooms} from oven and let cool to touch. Make sure to remove excess water by patting dry or draining <3

Add the best part! Scoop on evenly!

Sprinkle {garlic powder} and add a teaspoon of shredded parmesan to each mushroom.

           

Finally, let bake for another 8-10 minutes or until lightly brown.

Remove from oven & cool slightly.

Then EAT & {enjoy} guilt free.

We hope you enjoy this recipe as much as we did. Super delicious and low calorie/fat. Feel free to change it up and be creative! We would {love it} if you left us a {comment} and told us your favorite variation on this recipe!

<3,

The Fitness Sisters

{determination}

(January 9, 2013)

Happy hump day from {The Fitness Sisters} <3

Today's post is just a tiny tidbit of encouragement as we reach this midpoint in the week.  For me, Wednesdays have always symbolized the midpoint- when something is halfway over. As I think about my weight loss progress, it reminds me of a Wednesday.  I have already made it halfway…{{over halfway}} to my goal weight!  It hasn't been easy, and I've had some huge plateaus and setbacks, but nothing is going to stop me.  It reminds me of this quote: "The question isn't who is going to let me, it's who is going to stop me?"- Ayn Rand.  Don't let anyone get in the way of your happiness and your goals, and most of all: don't let yourself get in the way!

<3,
meg


I would like to share with you some of the "in progress" photos of Karen and I since 2010. This before/after video is such a good reminder of where we started and how far we've come {and where we are going!}

{the first step}

(January 8, 2013)

"If you wait for perfect conditions, you'll never get anything done."


I love this phrase.  For many years I said I would start my diet tomorrow (sound familiar?)  I always had great intentions, but in a moment of weakness I would eat something "off diet" which would lead to more off diet eating, sitting on the couch, feeling lazy and thinking tomorrow would be better.  But one of the {greatest} lessons I've learned so far in my fitness journey is that every day doesn't have to be perfect.  In fact, in the beginning I made a lot of mistakes!  But eating a 200 calorie candy bar didn't have to turn into being completely unhealthy the rest of the day, or not exercising at all!  Slowly, I began changing my eating habits, {listening to my body}, and not waiting for the perfect conditions!  The only way to make a change is to take the first step.  Be {present}.  Enjoy the outdoors; enjoy nature!  (Including all the different seasons!)  The conditions will most likely never be perfect, but that doesn't mean they can't be beautiful! <3 Be beautiful, be bold, and challenge yourself to be in the now.

<3, meg

5 Tiny Tips to Take your {first step}:

*Drink a glass of {water} within 20 minutes of waking up/before breakfast; it will rehydrate your body and organs & get them going!

*Put down your technology & go to {sleep} 20 minutes earlier than normal every night. So simple + it adds an extra 10 hours of sleep per month! Sleep helps you function & can increase weight loss.

*Take a few extra {steps} a day! This could mean taking the stairs instead of the elevator or parking further away in a parking lot.  An easy choice and those extra calories burned will add up over time!

*Use smaller plates.  I love this one!  It made a huge difference for me!  This helps you {control your portions} without thinking about it! {{FUN FACT}} In the 1960s dinner plates were 9" (the size of today's salad plate) and today dinner plates have increased 3" in diameter to 12"!

*{Stretch} daily while you watch TV! 10-15 mins should be adequate <3 Stretching can help reduce stress in your life. The lower your stress levels, the easier it is to lose weight!