This Month's Workout Series

This month I've decided to adopt the GNC summer workout series. In my last post I talked about making healthy changes and breaking bad habits. Well, here's a healthy change! It's March, which means spring Is just around the corner!! Longer, warmer days are near and I couldn't be more excited. But, that also means shorts, sleeveless shirts, and dresses are also in our near future and I want you to be able to flaunt those toned arms and legs with confidence!

This series consists of cardio 4-5 days a week and a target area (legs, butt, arms, and abs):

Advanced Series
45 minutes - 1 hour of cardio (M, Tu, W, F, Sa)
Lean Legs (M, W, F)
Toned Arms (Tu, Th, Sa) - 4 sets of 10 reps each, only rest between sets for 30"-1'
Butt Blaster (M, W, F)
Bikini Abs (M, W, F)

Beginner Series
30-45 minutes of cardio (M, T, Th, F)
Lean Legs (M, F)
Toned Arms (Tu, Th)
Butt Blaster (W)
Bikini Abs (Tu, Th)

Don't attempt to work this into your schedule. Make it part of your schedule! Make it a priority! Each target workout takes about 8 minutes.

Cardio Choices
- Sprints
- Jog
- Walk briskly (15-16 minute per mile minimum pace)
Bike
- Elliptical
- Any fitness class at the gym that gets your heart pumping
- Any activity that gets your heart pumping
* Include your spouse, kids, significant other, best friend, mom/dad - ANYONE! Motivate each other and keep each other accountable. :) It's a recipe for success.

Check out my Faith & Fitness board on Pinterest for a video tutorial on each exercise! You can click the tab at the top of this page.

Have fun!!

Breaking the Habit

Everyone engages in an assortment of unhealthy habits. Each of us has our own. Unfortunately, breaking those habits can be difficult, especially if you've been dealing with this habit for a long period of time.

Beginning this month, I'm going to be talking about breaking habits one at a time. It's better to concentrate on a single change at a time so as not to overwhelm yourself. The more you're overwhelmed or stressed about something, the less likely you are to continue actively changing. (Which is too bad, as I would LOVE to be able to change all of my unhealthy habits NOW!)

Step One: Choose a change
Choose one thing you'd like to either stop completely and replace with a healthy habit. For example: I am going to stop smoking/drinking/eating fast food/drinking soda AND begin doing cardio exercises daily/drinking more water/eating more vegetables & fruits. Got it?

Step Two: Determine HOW you're going to do this
You need a plan, a strategy, something to motivate you. What triggers the bad habit? For example, many smokers find it enticing to smoke while commuting or during a break at work. The same applies to fast food eating. You can't control the commute, but you can control your response to the temptation. I find that when I feel tempted, prayer works the best for me. I say a quick prayer asking God to help me overcome the temptation to drink a soda, or skip a workout, or procrastinate. Chewing gum sometimes helps smokers to overcome a craving. Drinking LOTS of water can help you avoid drinking sodas. Find what works for you!

Step Three: Begin the change
It's not going to be easy. Change is never easy! That's just a fact of life. But, telling yourself or thinking that its not possible is just setting you up for failure. YOU CAN DO IT! You're worth it. Think about WHY you chose this habit. Think about WHY you want to change. Every time you're tempted to quit, take a deep breath and THINK about how this change will make you better, healthier, happier! I'm rooting for you!

What am I changing?
I decided on a really easy change this month. It's not a habit, but its a health-conscious decision. I have decided to stop drinking ANY and ALL alcohol. Period. End of story. I like wine and the occasional cocktail. I don't drink it often. It's one of those social things, which I think is silly anyway. I'm going to concentrate on drinking more water.

Why?
Alcohol just isn't good for you. It's not healthy. It destroys your liver and kidneys by its toxic nature. Why would you ever want to put something that is toxic in your body? I don't know. Also, as a Christian, I'd like to be a better example for my friends and acquaintances, and strangers I'll meet along the way. I don't want to give in to worldly things. I want to focus on Jesus, and I want others to see Jesus in me. Alcohol has a tainted reputation especially with young people. I don't want that to be part of who people see me as.

Have a wonderful week!! Spring Is almost here!!!!

My Favorite Skincare Items

For a couple of years I struggled with breakouts. Everything I tried left me too dry, too oily, more broken out, or with no change whatsoever. I was getting frustrated. I tried anything from Proactiv to Rodan+Fields Blemish set, to whatever I could find at Target. I'm sure I tried 20 different products. No change. Annoyed.

Mary Kay Timewise Miracle Set

A good friend of mine (and my MK recruiter) gave me a sample of the Timewise Miracle Set and Timewise Microdermabrasion set. I tried it and LOVED it. The cleanser left my skin clean, not too dry or icky feeling. The day and night solutions soaked right into my skin, without a residue. The moisturizer - amazing. My skin just felt good and clean. Not too dry or oily. Just clean. $90 Full set; $44 trial/travel set (Comes in Normal/Dry or Combination/Oily)

Mary Kay Timewise Microdermabrasion Set

I quickly fell in love with the microdermabrasion set. I used to do masks with exfoliation to clear up my face and smooth it up. Nothing compares to this microdermabrasion set though. Step 1:Refine scrubs away dead skin and tightens your pores. And Step 2:Replenish rejuvenated your skin after you refine it, leaving it SO soft and smooth. My makeup goes on more flawlessly than it ever has and I have very few breakouts now. I can't get enough of this product. $55!!

Mary Kay Acne Treatment Gel

Every now and then, I do get a small breakout. Luckily, Mary Kay makes a cheap, amazing acne treatment gel that you can use all over or for spot treatment. I'm on my 3rd tube of this. I love it that much. And, it's just $7.


Now, here's the fun part. If you're reading this and want to try for yourself, go here:

Www.marykay.com/CameronCopeland
Click SHOP.

Or, call, text, or email me. (Info on my website)

Let me know you saw this post, and I'll give ya 10% OFF!

Free gift with any $40+ purchase, always.

Enjoy your Tuesday!

Vegan Desserts

I have always had quite the sweet tooth. And, sweets aren't usually the healthiest things to add to your diet, especially when you're trying to lead a healthy lifestyle. Luckily, there are some healthy choices out there so you can treat yourself every now and then!

The Today Show featured some vegan desserts this morning and I had to share! They look amazing and I plan to make these ASAP!

Enjoy! :)

7 Day Detox: Day 1

I've been reading about basic detox regimens a lot lately and got really curious. So, I decided what the heck... I'll try it! Sounds interesting. I'm doing a 7 day detox by Jillian Michaels, which I'm pretty sure is just a diuretic (water loss) regimen. Here's the recipe:

60 oz. water
2 T lemon juice
1 T cranberry juice (no added sugars)
1 Dandelion Root tea bag (steeped for 30 minutes)
** I actually couldn't find this specific tea, so I chose Yogi Detox tea bags, which do in fact include dandelion root.

So, this tea is quite... Bitter. I've gotten used to it over the course of the day but YUCK. Not so tasty. I split the amount to 32 oz. before noon, and 32 oz. after noon. I also drank about 96 oz. of water today (my usual intake).

Prepare yourself to use the restroom very frequently.

Have to admit, I feel awesome! No bloat. Lots of energy. I can't really explain it, but I just feel good. We'll see how tomorrow goes.

Apparently with this detox, you're supposed to lose up to 5 pounds within the 7 days. After reading reviews, I've seen any range from 3-6 pounds lost. We'll see what happens, I suppose!

Meatless Wednesday

After watching Forks over Knives, Super Size Me, and other documentaries on the health benefits of a plant based (or vegan) diet, I've decided to dedicate at least one day to eating vegan. I'll be blogging favorite recipes, challenges (like convincing my husband it's ok to NOT eat meat), what I love about it, and how I feel. I HIGHLY recommend watching both of those documentaries (on Netflix), especially if you're at high risk for heart disease, heart attack/stroke, cancer, or diabetes, or interested in weight loss and/or optimal health.

I saw this recipe on the Today Show Monday and it looked awesome. I will totally be trying this. If you try it before I do, let me know what you thought!

Recipe: Pesto Chicken and Vegetable Sandwich

(Credit: Annie and Dan Shannon, via Today Show)

Ingredients
2 cups vegan chicken, defrosted
3 roma tomatoes, sliced
2 zucchinis, sliced to about the same thickness as your vegan chicken
1/3 cup sliced white mushrooms
1/3 cup kalamata olives, pitted
2 tablespoons raw pine nuts
2/3 cup basil pesto
2 teaspoons olive oil
1 clove garlic, minced
Crushed pink Himalayan salt and crushed black peppercorns (to taste)
4 hoagie rolls

Preparation
Preheat the oven to 375°F.
Toss all the ingredients except the hoagie rolls in a large mixing bowl until the vegetables and vegan chicken are completely covered with the pesto mixture.
Divide the mixture into 4 equal portions and put each portion on a separate 18 x 12-inch sheet of foil.
Fold the foil over the mixture and seal the edges tightly; then place the foil packets in the oven so that the seals are facing up.
Bake for 15 to 20 minutes, checking for doneness 10 minutes in.
Not all the vegan chicken products cook at the same rate, due to thickness and consistency. You’ll know it’s done when the vegan chicken has golden brown edges and the zucchini is tender.
Once your packets are ready, fill the hoagie rolls to make your sandwich.
Each packet will make one sandwich.
You should really invest in some peperoncini, pickles, or olives to go with your sandwiches. Or, if you’re an overachiever, all three.

Makes four servings

Happy cooking! :)

Citations: http://www.today.com/id/50665876/site/todayshow/ns/today-food/t/comfort-food-done-vegan-style/#.UQ_sAHy9KSN

Popeye's Secret: Spinach & it's Superfood Qualities

It's no secret that spinach made Popeye super strong. What you may not know is that spinach is one of the best foods to include in your diet for overall health benefits. Spinach is a nutrient dense, low calorie food. It is FULL of vitamins, minerals, & phytonutrients.

Lets expand our nutrition vocabulary before we go on.

Nutrient Density refers to the amount of nutrients vs. calorie content in a given food. Nutrient dense foods, like vegetables & fruits, contain a high amount of nutrients and a low calorie content.

Vitamins are organic components in food that are needed in very small amounts for growth and for maintaining good health.
* Organic refers to carbon-containing compounds, not the popular term "organic" that has become more of a fad than anything. We'll talk more about this later.
* Notice I said "in food." You should not have to rely on supplemental vitamins to reach your daily allowance. It's better that you get everything you need from food. It's the most "organic" way to get what you need without preservatives and chemicals.

Minerals are inorganic (non-carbon containing) elements that come from the earth, like water, calcium, potassium, etc. Minerals are also necessary for proper growth, development, and maintenance of good health.

Phytonutrients (or phytochemicals) are naturally existing chemicals in fruit, vegetables, nuts, beans, whole grains, and tea. Phytonutrients only exist in plants (phyto is Greek for plant). Unlike vitamins and minerals, phytonutrients aren't necessary for keeping you alive, but they may help prevent disease and aid in optimal health. They also provide the color in fruits and vegetables.
*Example: carotenoids, like beta-carotene, provide the red, yellow, or orange color in fruits & vegetables and act as antioxidants (free radical and cancer-fighting & preventing agents). Good stuff, right?

Back to spinach!

Check out the graph. Look at all of those nutrients and then check out the calorie content. 41 CALORIES for a whole cup!!

*Sure beats the 550 calorie Big Mac you were planning on eating for lunch (half of which is fat). Not kidding. I'm sure they were going to ask you to make that a combo (an extra 230 calories for a small fry, 150 for a small coke, and 15 calories for each packet of ketchup). It's adding up quick (930 calories without the ketchup), and I doubt they tried to sell you a small fry and coke.

Health Benefits: Protection against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers

High in Antioxidants: Researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory, anti-cancer agents, and antioxidants. Spinach is a good source of vitamin C, vitamin E, beta-carotene, and manganese, as well as a good source of the antioxidants zinc, selenium, and copper.

High in Vitamin K: Spinach contains 200% DV (Daily Value) in 1 cup fresh spinach leaves and 1000% DV in 1 cup boiled spinach. Vitamin K is important for bone health. (Spinach is also an excellent source of magnesium, calcium, and manganese - also important for bone health.)

Other nutrients in Spinach

Folate, Potassium, Niacin, Selenium, & Vitamin B2 - heart health
Vitamin A - another free radical "scavenger" (with help for beta-carotene)
Dietary Fiber - digestion support
Muscle-building protein
Phosphorus and Vitamin B1 - energy
Omega-3 fatty acids - anti-inflammatory properties

Recipe
Green Smoothie (Martha Stewart Whole Living) - 193 calories per serving (2 servings per recipe)


Info from: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

Tackling Childhood Obesity: Teaching Kids Healthy Habits

I am a HUGE proponent for ending childhood obesity. It's not just about making sure kids are active enough, or forcing fruits and veggies down their throat, or denying them a happy meal. Those things aren't going to make a lasting change.

It's about teaching kids healthy habits that will carry into the future when they are independent. It's about being a proper role model, including your children in exercise as a family, limiting time on technological devices, making nutrition a priority in your household, and teaching your kids the importance of health and exercise as they grow up.

Here are some easy ideas:

Nutrition

1) Let kids pick their fruit and vegetable from a few choices for each meal. By giving them a choice, fruits & vegetables are no longer your child's enemy. It may be fun for them to choose and help you prepare their meal.

2) Fun shapes are always an easy way to make healthy foods kid friendly. Kids should be begging for fruit, not candy or cookies. (And, I mean whole fruit - not juice!)

3) App Store: AwesomeEats App. This is a kid friendly, nutrition-based, educational app. It's quite cute and gives nutritional facts before each game. Good for basic nutritional information (for mom, dad, and kids)

Exercise

1) Family walk after dinner. Make it a daily habit. You could even JOG. (Am I already pushing your buttons?)

2) Play at the park as a family. The kids can definitely have time on the jungle gym, but take a ball or a frisbee and get the whole family involved!

3) Join a gym with a "kid-nasium," boot camps for kids, swimming lessons, pool activities, etc. It'll be good for kid-to-kid interaction, learning exercises, and new games to play at home. This eliminates the "this game is boring" complaint when you're figuring out an activity.

Technology

1) No TV in children's bedrooms.

2) No video games. (They do make children's fitness games with bike attachments. This could be a fun way to mix up exercise, however I'd limit it to once or twice a week. Get your kid on a real bike outside!)

3) Limit TV, computer, iPad, iPhone to one hour daily. No exceptions. A movie and popcorn should be a treat, not a daily occurrence. Just because technology comes with educational apps does not mean they're not sneaking off to play Angry Birds and whatever that annoying talking cat is.

Do I sound like a health nazi? I grew up without these things, and I thank my parents for that. I think your kids will, too.

Bad Excuse for Not Exercising: "My kids get in the way."

Work around your kids' schedule as best you can; waking up before they do may not sound appealing, but many parents say it's the only time they can be sure to get in an uninterrupted workout and some much-needed alone time. Alternatively, work out with your kids—try hiking, walking, biking, or playing an outdoor game.

More bad excuses at: http://health.usnews.com/health-news/diet-fitness/fitness/slideshows/fitness-excuses/6

Happy Monday! :)

This Week's Challenges

It's February, y'all! Who has fallen off the New Year's Resolution wagon? If you have, no worries! Write down your goals, again. Put them somewhere you can see them daily. I challenge you to keep going - don't quit when you've just begun. A lot can happen in a year! You still have 11 months to make healthy changes.

Also, I know everyone probably ate pretty unhealthy stuff tonight/last night. It's the Super Bowl. Everything is bacon wrapped and delicious. Doesn't mean you ruined your diet! Just means your cheat day has disappeared for the week. :)

Here's are your challenges for the week:

a) Write down your food and water intake

Join My Fitness Pal. There is an app for both the iphone and ipad, and a website. {The app is free.} The more conscientious you are about what you are putting in your mouth, plus the fact that you have to log it or write it down and look at it for the rest of the day = a really good chance you'll be choosing better, healthier choices. 

b) Exercise daily

It's all about developing consistency. Exercise should be a habit. It should be something you look forward to doing each day, whether it's a quick 10 minute workout, a long run, walking the dog (briskly, of course), or doing 100 burpees for time. I don't care what you do! Do something. :) You won't regret it. I guarantee it.

c) Don't weigh yourself until Sunday morning

After tracking your food, exercise, and (hopefully) having a health-focused week, I think you'll be happy with the results. Even if you only lose a pound, it'll keep you wanting to do more!

Monday Challenge:

Happy Monday! :)

Fitness Friday

Hey friends! It's Fitness Friday. You know what that means? :) It means I have a challenge for you. Don't grunt or moan. It'll be fun and you'll feel good when it's done. In fact, I think you'll want to do it again tomorrow!

Here ya go! Get it done today. If you can do it now, DO IT NOW.

ENJOY!

WACKY JACKS
Works: shoulders, abs, obliques, butt, thighs

Stand with your feet hip-width apart; raise your arms to your sides, elbows bent, palms facing forward. Hop onto your right foot as you swing left leg out to the side as high as you can, bending your torso to the left (as shown). As your left leg swings back to the floor, hop onto your left foot, bending your torso to the right. Continue, alternating sides, for 1 minute. Horton’s hint: The sillier you look, the better! 

[http://health.yahoo.net/experts/healthieryou/star-body-secrets]

BURPEES

Works: chest, arms, thighs, hamstrings, & abs

Stand with your feet hip-width apart; bend your knees and bring your hands to the floor. Kick your feet back into a plank position. Jump back to a low squat, hands on the floor. And, then stand up raising your arms high. 

Tip: Make your burpees more challenging by adding a push-up from the plank position (B) and/or a jump when you come back to your feet (D).

Roses are red, blueberries are blue

Cheesy title, right? That's what I was going for.

Let's get to the point: blueberries. You know.. those little blue fruits that are in the produce section. (The what, you say?) You heard me. The part of the grocery store you see as soon as you walk in - FULL of delicious vegetables and fruits. The most important part of the grocery store. (How dare I?) It's cool. Don't hate me because I love produce. You're missing out, I promise!

Blueberries are in season between May and August, meaning they are delicious and at their peak nutritious value. SCORE! Here are some health benefits you get from this super fruit. 

Antioxidants

Blueberries contain the highest value of antioxidants of all fresh fruit. This is a good thing. Why? Because antioxidants neutralize free radicals: cancer-causing, havoc-wreaking, bad guys. Blueberries also boost your immune system, helping to prevent things like the flu (ick.). A strong immune system is obviously very important. 

Also, back to free radicals: your body releases them when you exercise. "WHAT?! You're telling me that exercise causes cancer?" Didn't say that. Sure didn't. 

Free radicals are molecules containing oxygen atoms that attack cells in our bodies, and we produce more of these "bad guys" when we exercise. Research has linked free radicals with cell death, aging, cancer, heart disease, Alzheimer's, and other conditions that you haven't penciled into your appointment book. Antioxidants such as beta-carotene and vitamins C and E are said to offset the effect of free radicals, and there's no shortage of experts who advise that we should therefore consume tubs of supplements to save ourselves. - Amy Burfoot, Runner's World, 7/7/2006

Although, the above seems just terrible. Dr. David Neiman, marathoner, ultra marathoner, and professor of exercise science at Appalachian State says: "The body produces plenty of endogenous [inside the body] antioxidant enzymes to deal with free radicals.The body is equipped with a sophisticated defense system that is quite efficient in eliminating most of the radicals," he wrote. "The more you exercise, the more your body turns into a strong fortress against the onslaught of free radicals."

That's good news, folks. And, one reason why regular exercisers tend to live longer than non-exercisers. Keep running, my friends.

Blueberries are also a cancer-fighting food. 

Aid in Reducing Belly Fat

Some studies suggest that eating blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. Some health professionals recommend eating one serving of blueberries daily when on a weight loss plan. I suggest eating them daily for overall health benefits.

Urinary Tract Health

Oh what fun to talk about. Apparently blueberries can prevent and reverse infections of the urinary tract by fighting bacteria that cause cool things like inflammation and burning. Nobody wants that.

Preserve Vision

I don't know about you, but I like to see. Blueberries are high in compounds called anthocyanosides, which have been shown to slow down visual loss, macular degeneration, cataracts, myopia, dryness, infections, etc. Need I say more?

Healthy Brain

Pretty important, I'd say. Vitamins, minerals, and compounds in blueberries can prevent and heal  neurotic disorders by preventing degeneration and death of neurons, brain cells, and the central nervous system (brain & spinal cord). This could mean prevention and/or reversal of Alzheimer's disease and  memory loss. A diet rich in blueberries could also improve learning capabilities and motor skills. Neat.

Constipation & Digestion

Sounds lovely, doesn't it? Blueberries contain fiber. Fiber is good, especially for preventing constipation. Vitamins and minerals in blueberries aid in digestion. 

With all of that being said, go get yourself some blueberries!! They really are delicious.
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Recipe: Blueberry + Yogurt Smoothie (Martha Stewart Whole Living)

Ingredients:

1 cup fresh (or frozen) blueberries

1 banana

1 cup low-fat plain yogurt

Combine all ingredients in a blender. Blend until smooth. 

Nutritional info:

138 calories per serving

2 servings per recipe: share with someone you love! :)

[Citations & Quotes: http://www.womenfitness.net/blueberries.htm]