{Originally posted on Fitness For Mommies}

A silly post for all the things I’d like to see invented for the active, athletic mom that I am.

1. I am an avid exerciser and need to wear my heart rate monitor when I run. HOWEVER, I always get nasty welts/blisters/chaff burns from the combination of the strap and the jog bra. The bra must be moisture-wicking, BOMB proof, and does not chaff my arm holes either. As yet, my best bra (CW-X extra Firm hold) does not solve the HR monitor strap problem.

2. A cup holder for my Mountain Bike. We do a lot of riding around town on the weekends and I’d surely would appreciate a way to cruise home with my speciality drink held securely on my bike. No spillage allowed.

3. Flash cards. I need flash cards that are laminated, BOMB proof (nobody can destroy them) for weight training. I have the equipment, I can carve out the time, but, I need routines written down and illustrated for me. Something I could grab and go do! Preferably the cards would come with multiple routines with various levels from beginner to advanced.

4. A DateBook. I need a datebook that has a calender, blank pages to write down all the food I put in my mouth, tracking of my workouts, as well as space for grocery lists, to do lists, etc.. It needs to be stylish looking on the outside- but very functional on the inside.

5. Stylish clothing for bike commuting that are also incredibly functional. My Lole top worked great today because I realized it had a pocket in the back for my cell phone. However, my really cute skort shorts were too short underneath- which lead to my inner legs to rub on the saddle- ouch!

{Originally posted on MizFitOnline}

First the tip (please to file under seriously does she think we’ve never heard this before? and then cross reference under no, People, but I am hoping to trigger an Ah Ha! moment in you).

Goal setting.

It’s that time of year my MizFit friends.

While many of us set fitness goals in January the greater number of us launch full fledged workout attacks/diet revamping & newer loftier fitness goals as bathing suit time approaches.

(brief aside. two things. first? MizFit does not condone this and actually adores the I dont give a crap care attitude. second? I actually overheard a conversation at a local park between two mothers where they were discussing dropping their carbs in anticipation of the community pool opening. Really, People, please to promise me that you shall never become that obsessed. It’s all about health: feeling better, living longer, living healthier.)

Whether your goal is rocking the tankini with confidence or running in your first race the most important things is setting S.M.A.R.T. goals (here’s where you hit print):

It’s really quite easy to do and, just as with our trunk stocking last week, sets you up for success with regards to goal achievement.

By way of example lets use my goal of incorporating more yoga/meditation time in my life.

S. Be sure your goal is specific. Quite. I will start doing my Rodney Yee yoga dvd 3 times a week at 715 pm whilst wearing my boxers and a tank top (yes, Im kidding, but you get the idea. details are key.)

M. Measurable. I will know my goal is accomplished when I do the above.

A. Attainable. The ole notion of setting ourselves up for success. For example, I shouldn’t plan to have a yoga studio opened by mid-April.

{Originally posted on Fit Bottomed Girls}

The Fit Bottomed Girls are all about enjoying all that life has to offer, and sometimes life offers dessert. And the FBGs love us some dessert—and not just the fat-free type. Unfortunately, over consumption of mouth-watering desserts can get in the way of maintaining a fit bottom, and most of them aren’t exactly easy to make anyway. Have you ever actually tried making a Martha Stewart dessert? I did it once in college, and after a whole day in the kitchen, while staring at a smug photo of Martha with her perfectly frosted lemon cake, I began to feel inadequate in all areas of my life. (If I can’t get this dang cake’s icing smooth, how will I ever find a job, let alone start a solid career?!)

The FBGs are here to help (and hopefully save you from any of the above-mentioned self esteem snafus). We have a recipe that is so easy even the baking-impaired can succeed. And I personally guarantee its deliciousness. The muffins may not win in a taste test with Martha’s desserts, but you can make them in less than 30 minutes and maintain your sanity.

For the Punk-in Muffins (”punk-in” has a double meaning here, acting both as slang for “pumpkin” and as a verb: punk-ing desserts Ashton-Kutcher style), you take a regular box of spice cake mix and mix it with only a 15-oz. can of pumpkin. If you can find a reduced-sugar spice cake mix you get bonus points.

Two important points to remember:

1. Only mix the cake mix and the can of pumpkin together. Do not—and I repeat do not—add eggs, water, oil, etc. The batter will be thick, but it’s right. Girl Scout’s honor.
2. Do not use a can of pumpkin-pie filling. Get the plain, pureed, boring regular can of pumpkin.

Mix the two ingredients together well, and spoon batter equally into 12 regular muffin tins lined with paper or sprayed with non-stick spray. Bake at 400 degrees for 20 minutes. Eat and enjoy guilt-free. Each big muffin has about 180 calories, 2 grams of fiber, 2 grams of protein and 4 grams of fat, and is filled multiple grams of pumpkiny spicy goodness.

And if you’re feeling extra adventurous, try the same base recipe with different flavors of cake mix. Lemon cake mix creates a fun, summery orange sherbet flavor, and any type of chocolate cake mix is delicious. You really can’t taste the pumpkin with the chocolate, and it’s super fudgy and moist. I made these last weekend during an intense chocolate craving. You can see the deliciousness!

{Originally posted on Zen Habits}

Every Friday is Health Tip Day at Zen Habits.

I have to admit that I have my ups and downs with the exercise habit.

So I know that it’s not the easiest habit for most people, and most
people’s experiences consist of starting and stopping and starting again. Which is fine — don’t beat yourself up about it. The important thing is starting again.

I’ve written before about how to build the exercise habit (and even have a guest post on it), but today I thought I’d revisit the topic for those who still have trouble.

The Main Problems

So why do most people have trouble making exercise a regular habit? Well, there are probably a number of factors, but here are the main ones as I see it:

1. Too difficult. People set out with a lot of ambition and enthusiasm, and start out with a big goal. “I’m going to go to the gym for an hour a day!” or “I’m going to run 30 minutes every day!” The problem is that the goal is too difficult to sustain for very long. You can do it for a few days, but you soon run out of energy, and it becomes a drag to do it.

Originally posted at Morning Cup of Joe.

Sure, it’s tough
to commit to regular exercise. There are just so many other things that
require our undivided attention. Or maybe it’s just easier to feel
sorry for ourselves and find something better to do.

“I don’t have time”

“My elbow/knee/back hurts”

“It’s just too hard”

“I didn’t sleep well”

“(enter your favorite exer-scuse here)”

I admit, there are days that I consider skipping my workout. But I
have a li’l trick for getting past the “poor, busy me” syndrome - I
think about some of the people I met who had every possible reason to forget about training, yet they soldiered on…

– One guy was in a wheelchair, his shriveled legs resembled
overcooked linguine. Since squatting and running were out of the
picture, he competed in bench press contests (quite successfully, I
should add). He’d train just as hard as any able-bodied person would -
probably even harder. I remember watching him with awe as he did rep
after rep of pull ups with his wheelchair strapped to him.

Did he have a valid excuse to not exercise?

(click title for more)

Originally posted on Former Fat Guy Blog.

Today’s weight loss tips are about exercise and how
to best use your time in the gym to get more work done, stimulate more
muscle and burn more fat. They say that building muscle while burning
fat can’t be done, and that you should focus on one or the other, never
both. That said, what if you just wanted to burn fat as efficiently as
possible, end workout boredom make your time in the gym as quick as
possible. These three weight loss tips are the very thing to take you
in that direction.

Weight Loss Tips

1 Focus your training on the largest muscle groups:
The largest muscle groups of the body are the legs, back and chest. By
working the largest muscle groups, primarily, you end up putting a
larger demand on your body for energy and nutrition. Then a larger
demand on your body for repair of that muscle tissue. You burn fat
twice, first when you’re actually training and secondly when your body
is busy rebuilding the muscles.

Arms (tricep and bicep) are smaller muscles, and where training
certainly makes them look good and allows you to work harder on pushing
and pulling movements, they don’t burn as much fat as the larger
muscles.

As my trainer says, even if you don’t specifically train arms, they
still get worked when you’re doing chest and back movements.

(click title for more)