The world today is all about "skinny this" and "thin that" but the true {{beauty}} is all about how you see your self! I am sick and tired of the world saying what is pretty or not. The reason I want to lose this weight is to be healthy not "skinny." I wish we could all realize that our weight is just a number. The important thing is to love the way you look and be healthy. I want to work out, and be able to do the activities that my nephew wants me to do with him. I want to be able to go walk on the {{beach}} orride a bike around an island, or even play on a softball team. As you all know I just started a new job. I have been talking to my co-workers, and I had heard a rumor about the insurance we have at work requires us to submit our weight to them or we will be charged more. Most people are absolutely furious about it. I think it is a great way to get people to actually start taking care of themsleves. I don't think they should necessarily be charged more because they are over weight. But the insurance also offers to pay for {{gym memberships}} and other alternatives to becoming healthy! It is time to make a change in the world, not because we need to be pretty, but because we need to be healthy!! All three of us sisters used to be smokers, but have all quit, not because of any other reason except to be healthy! And now we are losing this weight to be healthy, to love ourselves, to be able to be active in our lives, and to be confident in ourselves no matter what the scale says! I am going to start loving my self! Will you start loving yourself? <3 Karen P.S. Here's some inspirational messages I found on pinterest and google for you all! <3
Another month has come and gone! I cannot believe it's already April, but I have a feeling it's going to be a good month with much positivity! And do you know what this means? Yes! Another [[fitness chalenge]]!
This month's challenge is [[LEGS]] and [[BUM]]
CLICK TO OPEN IN PRINTABLE WINDOW
Ready to focus on our core and lower body? There are 5 basic exercises used in combination for this workout. It builds up slowly from the beginning of the month until the end of the month! I am also including some abdominal exercises from last month so we can all keep flattening our tummy while focusing on our lower bodies.
I'm providing you with YouTube videos that I think are really great examples of how to [[properly]] do these exercises to get the best results and avoid injury. Please [[please]] watch them! They will be so helpful.
1) Let's start with the BRIDGE exercise. This focuses on abdominals and bum.
Last month we focused on abs and we have some great results!
I love this video by Modern Mom! Please take a look if you're not familiar with how to do the bridge!
2) The next exercises we will take a look at is the heel press and fire-hydrant which focuses on glutes, thighs, and bum.
This video shows how to do these properly, how many reps are appropriate, and variations on the exercises in order to get an even better workout!
3) A great exercise for thighs and butt is the SQUAT! I really urge you to look at this video on how to do a proper squat, because many people don't do it correctly and risk injury as well as not targeting the muscles correctly.
4) Next let's take a look at the wall squat! This is a great exercise for your lower body! This can be done with or without a ball between your legs, so don't be discouraged! If you do use a ball you can get more inner thigh workout.
5) And LASTLY the LUNGE! It's important to do these correctly to avoid injury. I had a difficult time finding a good video for the lunge, but I really like this one! She talks a lot at the beginning so please FAST FORWARD TO 1:21 on this video to see the demonstration!
Now you're all set to get your [[lean legs]] for April! I also just wanted to point out that you cannot target fat. These exercises are target exercises for muscles which means they will help to define and build muscle in these areas, but they will not cause fat loss in these areas. This is true for [[ALL]] target training. Fat loss is an all over body type of deal! <3 So just keep working on cardio and healthy eating! You should definitely do the target muscle training so that you have nice lean muscles as the fat drops!
SO YOU WANT TO SEE OUR RESULTS FOR MARCH ABS?
Yvonne is still in progress because she started the challenge late, but Karen and I have our final results of the MARCH ABS-So-FAB Challenge!
Results for {{KAREN}}: Subtle change but feeling stronger. Karen was unable to do the entire had to do modified planks and and could not do burpees to a severe previous shoulder injury. She notices that her belly feels and looks flatter since the challenge. She is currently in physical therapy for her shoulder and hopes to be able to do more intense workouts soon. Here's her photo!
Results for {{Megan}}: I only did this challenge through day 24 because I came down with a terrible chest cold, asthma, and had to go to the hospital which you can read all about {{here}}! These are my results up until the time I finished! I'm looking forward to legs combined with abdominals this month!
What do you think of our progress? Can you see a difference? We'd love to hear your thoughts either by comment below or by private email to TheFitnessSisters@gmail.com! <3 We're super excited to start our 2nd fitness challenge now in April! March's [[Abdominal Challenge]] really motivated us all to get back on a fitness regimen [even though we have all had some health issues to deal with.]
Remember, you are loved. [[LOVE YOUR BODIES]] and Be. Well.
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
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!
As a {{single person}} I have always found it hard to cook for just me. Shopping is not made for just the single person, and when you freeze the extra it just ends up getting freezer burn. Left overs never last long, and lets face it, we dont like eating left overs anyway. So I found a Healthy cook book that is just for me. I am looking forward to being able to try some new recipes that are not only healthy but wont leave me with any left overs.
Ingredients For 2 servings For 4 servings
Leeks 1 Large 2 Large
Butter 1 1/2 tsp 1 Tbsp
Peeled and sliced potato 1 1/2 cup 3 cups
Water or chicken broth 3 cups 6 cups
Salt and pepper to taste to taste
Remove the tough outer leaves of the leeks. cut the remaining white and tender lighter-green part of the leeks in half lenghwise and hold the halves under cold running water to make sure that any dirt hidden between the layers is removed. Trim off the root end and chop the leep coarsely. set aside.
In a heavy 2-quart (or 3 quart) saucepan over low heat melt butter. stir in the leeks. Cover and cook, stirring occasionally, for 10 minutes, or until the leeks are wilted but not brown.
Add the potatoes, water or broth, salt and pepper. Increase the heat to high and bring soup to a boil. Reduce heat to low and simmer for 20 to 30 minutes, or until the potatoes are tender. Serve the soup hot or let cool to room tempature, puree it and serve chilled.
Per serving- 185 calories, 0.8 g total fat, 0.1 g sat fat, 0 mg cholesterol, 323 mg sodium, 4.4 g protein, 43.2 g carbohydrates, 5 g fiber
My notes on the soup---- It was very {{easy.}} I also learned that leeks are not the same thing as green onions even tho they look like a jumbo sized green onion. (and yes I had to ask my local produce department manager) I added some extra seasonings, as it was kinda bland, I added garlic powder.I used 2 cans of chicken broth (bout 4 cups) and the rest water (bout 2 cups water) I made the 4 servings because I had a friend over, and she thought it was good too... there was some left over and I ate it for lunch the next day and was even better!
***** A Leek is not the same as a green onion ***** <3 Karen
Hey guys, I am so {{sorry}} it has been so long since I have done a recipe for you! You know about me just starting a new job and it has been crazy with training! No excuses I know! Here is the recipe for a very yummy Berry-cheese braid! It was very easy, and {{inexpensive}}. (And got approval from a friend.)
Ingredients
1 tub (8 oz) strawberry cream cheese at room temp
1 Large egg seperated
3/4 cup plus 1 Tbsp sugar
1 sheet frozen puff pastry thawed (found in the frozen section of any grocery store)
1. Heat over to 400*
2. Stir cream cheese, egg yolk, and 1/4 cup sugar until blended. Slightly beat egg white in small bowl.
3. Place puff pastry lengthwise in center of baking sheet and unfold. With a rolling pin roll out to 12 inch long rectangle. (the one I bought was already perfectly rolled out and folded in to 3 sections which was just how it needed to be!) spoon cheese filling into 2 1/2 inch wide strip down center.
4. On both sides of filling cut 1 in wide strips from the filling to edge. (I used a pair of scissors and went from out to in.) Fold across filling overlapping and alternating from side to side. Brush with egg white then sprinkle with tbsn sugar.
5. Bake for 25 min until puffed and golden. Cool slightly on sheet on wire rack.
Veriations- use brown sugar and cinnamon spice cream cheese
{{add chocolate chips}} (Hello who doesn't <3 chocolate!)
{{ add almonds on top }}
*****Just don't forget this will change the nutrition values by a little!
Nutrition: Serving Size = 1 slice Total Servings: 8 per recipe
As you all know I just started a new job. I have been talking to my co-workers, and I had heard a rumor about the insurance we have at work requires us to submit our weight to them or we will be charged more. Most people are absolutely furious about it. I think it is a great way to get people to actually start taking care of themsleves. I don't think they should necessarily be charged more because they are over weight. But the insurance also offers to pay for {{gym memberships}} and other alternatives to becoming healthy! It is time to make a change in the world, not because we need to be pretty, but because we need to be healthy!! All three of us sisters used to be smokers, but have all quit, not because of any other reason except to be healthy! And now we are losing this weight to be healthy, to love ourselves, to be able to be active in our lives, and to be confident in ourselves no matter what the scale says! I am going to start loving my self! Will you start loving yourself?
