Happy Holidays! So blessed...

(Temple Square Lights, Utah)

I feel so blessed this time of year.  I'm so thankful for my family, for a healthy body, and pretty much just for the ability to love, and be happy.

Merry Christmas to all of you!  

I hope you are able to find peace, and rejoice in the true meaning of the season.

From my family to yours,

Loves,

Jill

Today's 12 days of Fitness...PLANK!

If there is one move that you can do that is statistically proven to strengthen your core, and back it's this one.

Paige Waehner

The plank exercise is a great way to build endurance in both the abs and back, as well as the stabilizer muscles. This move is also great for building strength for pushups, an exercise that requires a lot of core strength.In fact, a lot of elite trainers now days have ditched the hard core crunch idea, and have moved to plank exercises to train all types of clients, including athletes.  Speaking from experience myself, plank is one of the best core exercises if you are looking for results in your abdominal area, and it doesn't take a long time to see the results.  It does however take commitment.
If you are a twitter fan, join me on my #PLANKADAY commitment.  We plank everyday and then tweet about it, and if you have gone 3 days with out tweeting your plank, the "plank police" come after you and tweet you a reminder.  Love it! 



Here is a plank routine that you can start doing daily:
Start modified.  Or with your knees on the floor and work up to straight legs. Keep your tummy in tight.

A Simple Plank Routine

• 2-3 minute standard plank
• 1-2 minute right side plank (right hand on the floor, left hand in the air)
• 1-2 minute left side plank (left hand on the floor, right hand in the air)

Good luck on your planking!
Loves,
Jill

Today's 12 days of Fitness post.

I put a couple more recipes in the Healthy Dinner and Healthy Breakfast recipes! Click on them and work them in this week!

Loves,
Jill

12 Days of Fitness...what can we do? Prepare and educate.

We addressed Obesity and its statistics so now lets talk about what we can do individually, as parents, and as a community.

What can we do to reverse Obesity?  Is it really even a concern of yours?  Maybe you are obese. Maybe you are overweight. Maybe you are only 10 lbs heavier then you want to be.  Maybe you just want your family to eat healthier.  Our lifestyles are such that they are busy, and fast-paced.  We need solutions that are quick and easy.  We need solutions to long days at work, busy family schedules, and on the go lifestyles.  But to find our solutions we need to start somewhere.

The solution to all the above statements, is Preparation and Education.  Thinking ahead and being prepared.

For instance did you know: (Education)

Researchers also found that an 8-ounce serving of a typical fruit drink has 110 calories and 7 teaspoons of sugar—the same amount found in an 8-ounce serving of a full-calorie soda or energy drink. However, nutrition-related claims on fruit drink packages may mislead parents into thinking these beverages are healthier than full-calorie sodas. Overall, sugary drinks are the top source of calories in teens’ diets.

Preparation:

• serve water, low-fat milk or non-fat plain milk for youths ages 2 and older;
• keep juice portions small: no more than 4 to 6 ounces of 100% juice per day for children ages 1 to 6, and 8 to 12 ounces per day for older children;
• read the labels of children’s fruit drinks and check for sugar, artificial sweeteners and artificial flavors; and
• contact beverage companies and tell them to change their harmful marketing practices.
•  Avoid the juice boxes and fill up water bottles with water the take to school lunches

What can you do to Prepare to make healthy food choice for yourself and your family?
Plan your food/dinners in advance.
Have healthy snacks and water in the car
Pack a healthy lunch instead of take out
If you are eating out check out the menu online and find healthier choices.
Get rid of processed food in your diet
Eliminate "snack" eating. (popcorn at Target, soda at gas station etc)

Hopefully some healthy ideas!

Loves,
Jill

12 Days of Fitness

Here are two posts in one, due to my missed post yesterday:

Adult Obesity 

(Photo Credit Jupiterimages/Polka Dot/Getty Images)

IS among the easiest medical conditions to recognize but most difficult to treat. 

IS unhealthy weight gain due to poor diet and lack of exercise is responsible for over 300,000 deaths each year. 

IS costly.  The annual cost to society for obesity is estimated at nearly $100 billion.

We all have heard that obesity is rising and taking over America, but I thought I would bring it home a little more and provide you with some statistics:

• 12 states now have obesity rates above 30% (4 years ago there was only one)
• 20 years ago no state had obesity levels above 15% (today 38 states have obesity levels over 25%)
• Regionally, the highest obesity levels are in the South (9 of 10 states with highest obesity rates)
• Mississippi has had the highest obesity rates for the past 7 years running
• Fastest growing number of obese per capita are in Oklahoma, Alabama, and Tennessee
• In 1995 only 4 states had diabetes rates above 6%. Today 43 states have diabetes rates over 7%
• Highest obesity rates are among racial and ethnic minority groups and the least educated and poor
• Adult obesity rates for African Americans are over 40% in 15 states, >35% in 35 states and >30% in 43 states
• Adult obesity rates for Latin Americans are above 35% in 4 states and over 30% in 23 states
• Adult obesity rates for Caucasians are over 30% in 4 states (Kentucky, Mississippi, Tennessee, and West Virginia)
• 33% of adults who did not graduate from high school are obese, compared to 21.5% who graduated from college

(taken from the here)

Now lets talk about something that makes me so sad and mad in the same breath.  

Obesity amongst our children.  

Who teaches a child how to talk?  Parents right?  

Who teaches a child how and what to eat?  Parents.  Enough said.  

Even if our parents didn't show us how to change, we can be the change for our kids.

Yes of course genetics may play into childhood obesity, but I just heard a statistic that our behaviors and habits are enough to over time change our very own genetic makeup.  

Therefore we consistently overeat, and whatever chemical process that affects within our body, may very well become permanent, and even passed on to our children.  

BUT- On the flip side of that thought, doesn't that give us power to change...possibly our genetics?  Words for thought.

Childhood Obesity Facts and Statistics

• One out of every seven low income children in America is obese.
• More than 70% of the obese youth are at higher risk of heart diseases.
• The hospital costs for children were 35 million in the 1980s and these have increased to 127 million today.
• Type 2 diabetes has reached to the levels of 8-9 %; a two-fold increase from the early 1980s.
• Obese children are at a higher risk of developing liver diseases, asthma and Sleep Apnea (problems in breathing while sleeping).
• Children with obesity have a low self-esteem and the chances of developing psychological problems like depression and anxiety are higher.
• Obese children have lesser concentration levels and get tired easily, which can pose challenges in their education and their participation in other extra-curricular activities.
• Obese children are subject to a lot of social discrimination and this may cause them to stay away from exercises and social interactions.
• Most of the people who complain of arthritis are middle-aged, but obese children are at the risk of developing this disease early on in their lives.
• Obesity also takes a toll on the financial health of a family as estimates suggest that a family with an obese child spends 30% more in health costs and 77% more in medication costs.

 Factors that Contribute to Obesity

• One of the prime reasons for obesity in children is their eating habits as instead of having healthy fruits and vegetables, children are more inclined to have processed snacks, fried foods, burgers, pizzas etc.
• Another reason that is contributing to obesity in children is that earlier children used to spend their evenings playing with children of their neighborhood but now they like to spend their time playing video games, watching television and catching up with each other on social networking websites.
• The lifestyle of Americans has changed to a great extent in the past two decades and it has had a bearing on young children as well. There was a time when children used to bike a few miles to the pool and jog to the local park, but time constraints and safety precautions have limited even these activities.

                                                                    (taken from here)

What can we do?

Start with a personal investigation. 

What are you feeding your kids daily? 

Do they get a good source of vegetables and protein each day?  

Do that have treats everyday?  

Do you pack processed/packaged food in their lunches?

Start with asking yourself these questions...and answer honestly.

Next give yourself a big hug, and realize there is more to showing love and giving love then through the food you eat.  

And you all know you love your children way more then feeding them a consistent diet of dangerous food.

Next post, I'll discuss the next step.

Loves (and caring), 

Jill

12 Days of Fitness

 The 12 Days of Fitness:

I taught SPIN class this morning, and when we were done with the spin portion and had moved to the floor to work our core, I asked the participants this question... 

"Who has treats at their house right now?"

And guess what...

Every one of them raised their hand! 

Tis that time of year!  

So, I layed a 

challenge 

on them.  

I challenged them to abstain from any and all treats for today.  

Just today.  

Pretty easy right?  

Then tomorrow they have to report, if they were successful or not...

What do you think...would that be easy for you or not?

I'm extending a challenge to myself (and to whoever else wants to come along) for 2012.

You ready?

I have picked...

Wednesday's to be TREAT FREE!

And I have challenged myself and all of you to do it the whole year of 2012! 

Pretty doable don't you think?

 

So as it stands, I officially declare,

NO TREAT WEDNESDAY'S IN 2012!

I know I'm going to need some moral support here, 

(because I'm a girl that enjoys a little piece of chocolate everyday) 

so who's in? 

I know some of you may be saying... WHY would you do this?  

so simply I say to you...

 

WHY NOT?

The benefits of not eating treats one day by far outweigh the benefits of consuming SO

WHY NOT?

Let's. do. this.

it may be easy and it may not be, but were going to find out!

Which brings me to my favorite fitness item:

I just bought some NIKE leggins to run in and oh how I love them so!  

I couldn't find the exact pair I bought online, but I did find a close looking pair and they look something like this...

Cutest Leggins EVER

But the ones I bought were long leggins not capri's.

I wore them to teach Zumba last week and I swear it made me have a better class :)

Isn't that funny how new clothes can brighten your day?

See you tomorrow for another installment of the 12 days of FITNESS!

Loves, 

Jill

DIY Sweater Christmas Stockings & 12 days of FITNESS!

I just finished the Christmas stockings and jumped right on the computer to post'em up!

This was the easiest project ever, and it was pretty fast from start to finish (once I worked out all the details :)
Here is the step-by-step:

First I went to the DI (our local thrift store) and found 5 sweaters that I liked. The price was 5 or 6 dollars each.
Then I layed the first one out on the table and put my old stocking on top to size it up...

Then I cut around the sock leaving about an inch seam allowance as I cut...

After it was all cut out, I turned the pieces inside out, and then pinned them.  Then I headed up to my sewing room, and sewed around the sock (except for the opening) Don't be jealous of my 1950's sewing machine!! It sews straight and that's about all I need it for :)

Then I turned it inside out and that was it! Except, it was a little bigger then I cared for and boxier (?) too.  So I took it in on both side quite a bit, since I wanted a skinnier sock.  Once I did that it looked like this.

So easy huh!  One of the sweaters I bought had a hood with two strings, so I used that for my hook and sewed it on.  Such an easy project that I decided to keep going.  I made three grey stockings and two white ones.  All the boys have grey and me and my daughter have white.  They turned out great and took me one night to do.  But they were missing some fun Christmas embellishments.  I needed to get our name or something on them.  So I decided to take some of the leftover barnwood that I have from my Bathroom Vanity project and I made some "name tags" and added a little fun to it...

Here is how I did it...

I found a stencil set at Walmart (3 or 4 bucks) and then I had some white acrylic paint and I got a paintbrush and dobbed it in. Dobbed is an interested word I know, but I didn't paint it, I more like dobbed it haha.  I didn't want a solid stroke look...you're with me right?
Here they are waiting for the final touches.

 What do you think?

Easy to do and I really enjoy the comfy feeling of them.


Also today marks the day! 12 days left to Christmas!!
So I thought I would do a 12 days of Fitness series on the blog (since you know one of my true loves is FITNESS)

DAY ONE
So.  My question for you is this:

What can you do in 2012 to make fitness more of a priority in your life?
It may be something such as:

Workout 3 days a week at home
Go to the gym 4 days a week
Try something new, like...Zumba, or running in a 5k race
Or maybe something Nutritionally based, like drink no less then 8 glasses of water a day,  or stop eating sugar for 30 days.

WHAT  WILL YOU COMMIT TO?
WHAT CAN YOU COMMIT TO?

Both are important questions.  And I dare you before you close this page and venture on to the next blog to commit to something. Anything.  And write it down.

Did you do it?  2 minutes is all it takes to commit to something.
Post it up in the comments, I love to read your comments :)

I'll be back tomorrow to post something else fitness, and I am going to share one of my new OBSESSIONS.  Don't miss it :)

Loves,
Jill

Easy DIY ornaments!

I have finished the ornaments, and I am on to making 5 new Christmas stockings! (It's amazing what you can accomplish, when you get released from your church calling :)

But I wanted to post these ornaments before I get any further on my stockings...
These are super easy and look amazing on the tree...
What you need:

Any color glitter glue.  I wanted mine to match my tree, so I went with the silver glitter.  I found mine at JoAnn's in Orem.

Next you need the ornaments:
Again I bought mine at JoAnn's and they were on sale.  I can't remember the exact price but one package was for sure under $5.00

Next: I took the top off, and stuck my finger in the hole.  I grabbed the glitter glue and made little swirls all over the ornament.  I didn't follow any certain pattern. 

Then I placed them upside down to dry.  It took the glitter glue a full day to dry.

Then I replaced the tops, added a hook and hung them on the tree!  So easy and super affordable!

I love the way the glitter sparkles when the lights reflect off of it.  We have a kids tree upstairs that has red ornaments and I'm thinking this would be so fun with red glitter glue...

I'm going to start posting some of my favorite healthy recipes that I feed my family, in a tab up top labeled recipes so look for that to come soon :)

Loves,
Jill