It's our first weigh-in of April! <3 How are you all doing on your journey to good health? We hope you're doing well and we'd love to hear from you!
It's been a bit hectic this week because Karen is still adjusting to her new schedule, Yvonne has been busy with her rambunctious two year old, and Megan starting her last quarter at the university. So we are sorry for the late weigh-in posting!
We'll keep it short and break it down for you!
{{Karen}} lost 1.6 lbs this week, yay! She says "Yes! Finally! I'm going to keep busting my butt and hope for just as good of results next week!"
{{Yvonne}} maintained this week. She says "I'm still having trouble getting my full motivation back and on track, but I'm starting fresh this week."
{{Megan}} gained one pound. She says "I'm actually really happy with this. I've been on prednisone for a week [for asthma] and I usually gain weight really fast… like 10 lbs. So 1 lb up is not too bad. I'm going to keep working out and eating healthy and try to just keep this gain a minimum! Hoping for some good results next week!"
We've all been at a bit of a plateau lately, but we're not losing faith! I feel like really good results are going to happen soon! Plus we can see the physical changes in our bodies after last month's fitness challenge! Can't wait for even better [[results]] <3
How many of you get 8 hours of {{sleep}} a night? I know I don't! Did you know that it is very important to weight loss to get at least 6 hours of uninterrupted sleep a night? I have not been able to sleep well the last few weeks, and I think that has to do with the number on the scale every saturday. Did you know that a person that only gets 5-6 hours of sleep a night compared to some one that gets 6-8 will gain an average of 1.6 more pounds a year? Regular sleep helps regulate your {{appetite}}, and helps your body to be able to burn carbs better. Lack of sleep will make you more irritable, moody, and flattened emotional response, which in turn makes you want to eat more, and eat food that is bad for you.
The number one cause of lack of sleep is stress, which is also the number one cause of over eating! But did you know that being {{obese}} can also cause you to not sleep well? The possition you sleep in, the aches and pains of your body, they all have an affect of how you sleep at night.. The best position to sleep in is on your back, it provides the best support for your entire body, but if your like me, that is unthinkable! I am a side sleeper, and that is ok, if you do it right. The best way to sleep on your side, is to do it on your left side, as it promotes healthy blood flow. Also keep a pillow between your legs and arms to support your body to stay in a good form.
Now, how do you get that good night sleep? EXERCISE! That is the number one way to get a good night sleep! Isn't it ironic that sleeping helps you lose weight, and losing weight helps you sleep? Other things include going to bed at the same time every night, do not drink caffeine for at least 4-6 hours before you plan on going to bed. Do not watch TV in bed, don't go to bed hungry, but don't over eat just before bed either, and lastly get up at the same time on the weekends! Just for fun, here are some foods that if you have troubles falling asleep will help you out... Banana's, chamomile tea, warm milk, {{honey}}, potatoes, oatmeal, almonds, flaxseed, whole wheat bread and turkey. Just remember if you are going to use this to aid in sleep remember your portion control and dont over eat! Avoid spicy food, high in sugar foods, greasy or oily, and high in protein foods just before bed as they can cause you to stay awake! <3 Karen Info was found on apa.org and webmd.com
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
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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!
