How To Create a Successful Personal Fitness Program

Hello, 2016! 

Like many of you, today is my first official day back at the LFD offices. And I have to say: I'm super excited and motivated to get this new year started on a positive note. 

In order to do that, I decided to make it a priority to work on my overall health this year by creating (and maintaining) a personal fitness program.

If one of your new years goals is to workout on a regular basis, then please continue reading below some tips and tricks that will help you create a successful personal fitness program.  

1. NO MORE EXCUSES

Stop making excuses for not working out. Schedule a block of time to workout tomorrow, even if it's only for 15 minutes. Tomorrow, schedule another block of time for the next day. Do this daily and eventually you won't need to make that appointment with yourself and your workout time will increase. Soon, exercise will just be part of a normal day.

TIP: To give you an idea, here's what I do: When driving back to the house in the mornings after taking my daughter to her bus stop,I have no other choice but to drive by the gym. So, instead of speeding by the building once I turn the corner onto the street where it's located, I convince myself that all I need to do is go inside and workout for a few minutes. Once I walk through the front doors, I connect my cell phone to their wifi, load a YouTube video that's about 15-20 min long and begin my workout. By the time the video ends, I've worked out for the day without even knowing it. 

2.DO WHAT YOU ENJOY

A great way to stay fit is to pick a fitness related activity that you absolutely love. This could be something like bike riding, roller blading, or even hiking. This way you will be exercising fairly strenuously and because it is something you really enjoy you won't even notice it.

TIP: As someone who likes to go for walks, I tend to gravitate to the nearest treadmill. If there is none available, then I'll choose the elliptical. And, when I'm feeling ballsy, I'll do some light weight lifting. 

3. GET OFF THE COUCH 

One way to get fit is to replace all your normal sedentary habits with active habits. For example if you watch TV for about three hours a day this can be replaced with a one hour walk and two hours of TV. By doing this you get some exercise into your regimen and don't sacrifice something you enjoy.

4. FIND YOUR SWEET-SPOT 

If you're having a difficult time fitting exercise into your day, try doing it early in the morning. If you wake up and tackle your exercise plan first thing, you won't have to worry about it for the rest of the day. You can also often complete a thirty minute work out before the rest of your family is awake, making it less of an interference in your every day chores and duties.

TIP: Like I mentioned before, I go to the gym first thing in the morning, which is typically around 6:30 AM. If the morning time does not work for you, try going in the mid-afternoon or even at night. 

5. START SLOW...

While fitness should push our bodies, it is important though that you not push yourself too hard. By trying to exceed your body's capabilities, you are not doing yourself any favors; in fact, you may be causing yourself injury. My suggestion is to take is slow. When you schedule your fitness routine, start off with easy to do stretches or jump rope. The point is: Don't over do it! 

With the previous tips floating through your thoughts, you ought to be ready to create your own personal fitness routine! It does take some time and effort, but if you keep at it, it is indeed achievable. So, go out there, enjoy yourself, and achieve all of your fitness goals!


Now it's your turn: Do you have any additional tips to creating a successful personal fitness program? 

The Number One Tip to Managing SUI #MySizePoise

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. You must be 21+ years old to try Poise Impressa Bladder Supports. #MySizePoise #CollectiveBias 

 
Today we're addressing an issue that can be a little TMI or personal, but learning a simple way to managing SUI (leaking brought on by laughing, coughing, sneezing or exercising) is something that has helped several of my close friends, including myself. 

I can recall the very first time this happened to me like it was yesterday. 

I was actually at the gym (of all places, right?) minding my own business, doing my normal walking routine on the treadmill while watching a video on my cell phone. 

At the end of the video, the vlogger inserted a few bloopers. Well, while watching these bloopers which were completely hilarious, I began giggling....and for some reason, my slight giggle turned into hard core LOL'ing - you know the type of laugh where you cover your mouth and begin to cry? Yeah, like that. 

Once I was able to compose myself, I walked off the treadmill like any normal person. But, when I reached down to grab my bag, I felt a little trickle of warmth. 

I went to the restroom to check myself and that's when I noticed that I had experienced some leaking. 

That first experience with SUI was roughly about two months ago. Since then, I have had a few other instances where this has happened. Although, my experience is one that can be considered as very mild, I know a few of my friends are not so lucky. 

Having leakage occur often while doing simple things like laughing, can really hinder your daily routine. I know this first hand because shortly after my first SUI mishap, I stopped going to the gym. I kept exercising (and watching funny videos) at home instead. 

But, the good news is now there is a way to managing SUI. 

Using Poise Impressa Bladder Supports 

Before explaining how to use these, let me stress this one point:

Poise Impressa Bladder Supports are meant to be used only if leak urine when you laugh, cough, sneeze, or during exercise. 

On the other hand, if you do leak urine when you feel the urge to urinate, these are not for you. Try using the Poise liners and pads for Urge Urinary Incontinence. 

Now that we have that covered, let's continue. 

Poise Impressa Bladder Support Kit comes with three different sizes. These sizes are not about your weight or the amount of leakage you experience - it's all about which one is the best internal fit for your body. 

Finding out which one will work best for you is very simple.

• Start with size 1, insert the Bladder Support the same way you would a normal tampon. 
• The non-absorbent Bladder Support once inside, will expand in order to support the uretha. 
• This is important: If you still have leaks, then move up to size 2. Repeat (if necessary) until you've found the perfect fit. 
• Lastly, to remove the support: pull on the string and dispose of it by placing it in the trash. 

Simple and discreet. 

Once you've discovered your perfect fit, you can then take a trip to your local Target to purchase them in a convenient 10 count pack in your perfect size. 

I know I'm not the only woman who has this issue - even if it doesn't happen often - which is why I decided to even share this tip to managing SUI. 

Knowing that I can wear a Poise Impressa Bladder Supports for up to 8 hrs without having to remove it if I need to use the restroom, I can now go to the gym, feeling completely secure and confident enough to get back on that treadmill, watch a funny video and laugh uncontrollably. 

Before I end this article, I wanted to tell you that Poise Impressa has a Rewards Program. To participate, after purchasing a Poise Impressa Sizing Kit at your local Target, visit www.MySizePoise.com - share your experience using Impressa and you'll receive a $25 promo code to cloud9living.com 


After reading this article, if you still have questions, please visit the Poise website for additional resources and testimonials from women like us who have used Poise Impressa Bladder supports. 


Have you ever experienced leakage when you laugh, cough, sneeze or exercise? 

Five Easy Toning Exercises you can Do Anywhere

photo credit: pixmac

As we begin another week, I wanted to talk about something that we all need to consider adding to our daily/weekly schedules: Exercising.

Many of us had made the resolution of becoming healthier this year. Some of us are making time to exercise, others maybe not as often as we would like.  This is completely understandable.

However, it is important to realize that exercise, even some degree of physical activity, is an crucial part of our lives. Staying in shape is one way to increase our life expectancy. Most of us have a general idea of what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge.

Okay, we agree: making time for exercise can be challenging BUT it's not impossible!

Here are five easy toning exercises that can be done anywhere and whenever you have time.  These easy yet effective exercises can be done while your at home, at the office, or on vacation.

1. The Bridge Butt Lift – Sounds like a plastic surgery technique but it is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps. If you aren't sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

4. Push-ups – This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren't comfortable or strong enough to perform a push-up on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage.

If you enjoyed reading this article, here are a few related posts that are sure to be of interest:

Your Better Life starts this New Year 2013 {HERE}
Exercise Safely in the Outdoors {HERE}


Now it's YOUR turn:  Are these exercises something that you can see yourself doing? Do you have any exercising tip you would like to share?  Let us know in the comments! 

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A Month on 4X PRO-B - Practicing #DigestiveCare

During the first week of March, I shared news with all of you about the changes I started to make towards living a more healthy lifestyle. The first change I did was deciding to take care of my "digestive" health. How? By drinking a pro-biotic supplement called 4X PRO-B.

Honestly speaking, it has now been a little over thirty (30) days since I started taking the pill. For the first week, the progress was not that visible. Not to say that it was not working because it definitely was. I could tell that I had lost in inches more than weight per-say. But the biggest change was the regularity of my digestive system. That was exactly what I needed!

Now, that I could feel the changes that were happening with my digestive health, I then took it up a notch. I started to change the way I eat. As a caterer, this can be my downfall but I was not about to give in! There was NO way I was going to let myself think that just by taking the 4X PRO-B was going to suffice.

Therefore, I started to prepare healthier versions of our favorite foods: 

Egg White Parmesan & Cinnamon Raisin Breakfast Sammie

Pork with Caramelized Onions on a bed of Bib Lettuce

Homemade Fresh Peach Ice Cream - Delicious!

Another change my familia chose to do was to take advantage of the warm weather we have been experiencing in Gahanna by walking to the park and playing basketball together.

My Dear Husband, Alex, and I walking to the park

My Husband and Lil Diva - She had just tried to get the basketball in the hoop!

During the day, however, since I am blessed to be able to have my office at home, I try to take a few minutes in the morning to exercise using my workout DVD's and work out bands.

Here is the most recent workout DVD I have purchased - I love working out to Gold Gym

In conclusion, let me just say that I am very satisfied with the 4X PRO-B. I highly recommend incorporating this probiotic into your healthy eating routine.  The product does exactly as it claims: "Promotes gastrointestinal health & digestive system balance"..."When taken daily, this product helps maintain digestive health with active probiotic bacteria"... I can assure you, these statements are 100% true!

These are only a few of the benefits of taking 4X PRO-B, for more detailed product information - go to costco.com

If you are curious to see where you can purchase your very own box of 4X PRO-B, do not worry, I have you completely covered! Take a closer look at my google+ shopping story.

Again, trust me when I tell you: Taking 4X PRO-B will do your body some good!

For more information please visit costco.com / Costco Facebook Page

Disclosure: This shop has been compensated as part of a social shopper insights study for Collective Bias #CBias However, ALL photos and opinions are 100% my own

WorkOut Biggest Loser Style

One of my TV guilty pleasures this year is watching, Biggest Loser every Tuesday evening. It is very inspiring to see the struggles, ups and downs, but more importantly the achievements of the contestants.

Not only do I watch the show, but my Lil Diva enjoys the show as well. So, because of this we always make sure that all our chores are done by 7:30pm. To give you an idea of how much we enjoy Biggest Loser, during the introduction episode where all the contestants are introduced, Lil Diva was surprised to see Santa Clause on the show!

No, not the real man Himself, but a very close look-a-like! During the first challenge, Lil Diva was screaming, (at the top of her lungs, mind you),"Come On Santa! You can DO it! You got to work it for the reindeer back at the North Pole!"
How is that as a motivator? If only the contestants could hear our words of motivation!

Ending this post with that same spirit, the team at allyou.com sent out a "freebie" email containing a downloadable Work Out Mix . There are six (6) tunes to play during your workout routine. How motivating is that?

To get the download, all you have to do is submit a valid email address.

Don't for my Luvlys, please come back to share your comments. Reading this post, do you feel a little motivation to continue working out?