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3

Regaining Marine Corps Physique: Erik Therwanger’s Inspirational Exercise Story

Guest post by Erik Therwanger, of ThinkGreat90.com

Saving My Wife Led to Regaining My Life!

As a former U.S. Marine, I have always led an active lifestyle and remained in great physical shape for most of my life. In 1999, after ten months of marriage, my then 27 year old wife was diagnosed with Non-Hodgkins Lymphoma. We were told that it was very aggressive and she needed to start chemotherapy immediately. The effects of her treatments were devastating. To have more time as her caregiver, I left my job and started a career in sales. One of the side effects of her treatments was a violent reaction to the smell of food. To make sure that she did not encounter such odors, I started to eat out more often, usually at fast food restaurants in between my sales appointments.

Regaining Marine Corps Physique with Exercise- Erik Therwanger

In addition to eating poorly, I had stopped exercising due to how hectic my schedule was. After months of taking care of my wife, I  realized  I had stopped taking care of myself – I had gained over forty pounds. I began a ninety day diet and exercise program. I began eating three smaller meals consisting of a protein, a fruit, and a vegetable. I drank mostly water. In between each meal, I ate about a ½ cup of granola cereal (with a glass) of water.

I started a small amount of exercise, which only included about seven minutes of cardiovascular training, three days per week. My initial goal was to lose 16 pounds. At the end of my 90 days I had lost 42 pounds. I looked great and felt even better. The goal-setting process was a huge part of my success. I identified my initial goal of losing 16 pounds and attached many powerful reasons to it: I don’t want to die early, I want to be around to watch my daughter grow, and I want to feel good about myself.

During the first week, the least fun part of my program was cutting out the junk food that I had gotten used to. But after the first week, I was starting to see results. I had lost nearly seven pounds and I knew that I would not only hit my first goal, but I would exceed it.

The top four habits that I adopted to accomplish this goal were to:

  • Stay focused on my goal – instead of being focused on my challenges
  • Eat healthy foods – instead of eating fast food/unhealthy food
  • Drink a lot of water – instead of drinking soda
  • Exercise – instead of staying stagnant

But the most rewarding part of accomplishing my goal actually had nothing to do with me. I inspired other people to lose weight also. In fact, I have been asked so many times about my weight-loss program that I started to write a book, The Goal Formula which provides a detailed account of my story and my program.

Inspirational Exercise Story - Erik Therwanger, Marine Corps

Erik Therwanger today

For me, losing weight enabled me to regain control of my life in so many ways. It also allowed me to impact the lives of other people!

Readers: If you want to contact Erik and learn more of his story (which gets even more interesting and inspiring) go to http://www.thinkgreat90.com

13

Fitness + Desk = FitDesk

fitdesk.net

 

Alexandra: It’s an exercise bike with a pad where you can buckle your laptop in and go for a stationary ride! Well, K & A love to multitask, especially if we can combine our love of exercise with our addiction to weird stuff we find on the net dedication to our craft.

We were told by the developer that we could exercise and do our emails, tweets, gaming and work, while keeping our elbows and hands comfy. Guess what? It’s true. Because we are so twitchy, have such bad eyes, we thought the computer would be hard to read if we pedaled at anything faster than a mosey. But it really does have a smooth ride. And the FitDesk is especially fun and comfy if you get someone else to assemble it! Preferably someone with mad skills.

It’s Portable – Yes, it truly is. You can take it to the mountains,

FitDesk is so portable

Go wireless with the FitDesk

 

to the driveway,

FitDesk in the driveway

I park my FitDesk in the driveway.

 

to the backyard,

Pedal in the grass, but don't graze in the grass.

Hey, don’t turn on the sprinklers while I’m on the dating sites!

 

to the living room,

Arrival day of the FitDesk

Is the devil dog watching me get fit?

 

even to the beach.

Just don't forget your FitDesk

You can whale watch with the FitDesk, just not too close to the cliff! Ha! Just kidding. Forgot it.

Er, okay, maybe we forgot to take it to the beach. But you see how I almost look like I”m riding it? That’s gotta count for something.

And the best news? You never have to worry about getting so into your online farm game that you forget where you’re going and pedal into one of these!

don't ride your bike into the canal

Yes, people ride their bikes into the canals all the time! Stupid farm game!

 

Kymberly: The reality is that we as a nation are spending more time sitting. Bet you knew that.  We want to be active; we want to feel mobile and happy in our bodies. But working, driving, eating, watching tv, sitting at computers, and other mawduhn activities are only increasing our need to move while working. Fortunately, we (meaning people in general) are pretty ingenious and tend to find solutions so we can do it all! FitDesk is one such solution. In fact, I predict that FitDesk and other such multi-task, office-appropriate solutions are the wave of the future. You can pedal at a moderate pace that keeps you sweat-free in your office attire. Relieve the pressure from thinking you have to get an intense workout from the FitDesk; think of your time on the FitDesk as “not sitting” time vs “exercise time” and you will be ahead of all your plunked down coworkers!

A couple of initial questions come up for sure:
1) What does the thingie ma jingie cost? Around $200, but go to the website to check details and accuracy.
2) Even with its adjustable settings, the FitDesk is lightweight and smallish. Can it handle a 6’5” guy who weighs over 250? Glad you asked as that describes my husband, whom we talked into test riding this baby. Yes, he fit and could pedal away while using the laptop; No, he was not all that comfy so the machine may max out for tall, big (though good looking!) guys.
3) Is it worth buying? What price is your health worth to you? FitDesk seems to be filling the niche of low-priced, low key, low tech workstation workout machines. Sure, you can spend more and get something bigger and heftier. But we like that the FitDesk provides a great option for most budgets. Bottom line is that your bottom line will thank you! We give it our “purchase and pedal” thumbs up!

Readers: What do you think? Are you ready to take it for a whirl? And how much time do you spend sitting down?

Photo credits: Kymberly herself! Dang me if she doesn’t refuse to get in the pictures!

3

Spring into Healthy Habits – 30 Day Challenge

Spring into Healthy Habits – 30 Day Challenge with Fun & Fit

Hanna's Herb Shop made by Kroeger

Are you ready to create the habits that will keep you fit for a lifetime? Do you want to lead a healthier, more fit, active and vibrant life AND win gifts, prizes and coupons that are worth far more than the $9.95 registration?

Gift from Hanna's Herbs - Immunity Products

Women's Basket from Hanna's Herb Shop - You Could Win This!

Products for your internal system

Improved Internals Basket - You Could Win This

The secret to a healthier, slimmer, more fit you lies in your daily choices and habits. Why do more of the same when it’s not working? Our Spring into Healthy Habits 30 Day Challenge will share exercise, motivation, nutrition/diet, and lifestyle tips to put you on the road to lasting change in just 30 days!

The Spring into Healthy Habits 30 Day Challenge is different and better than all those other programs you may have tried because it gives you information and guidance that has already been proven effective for the thousands and thousands of students we’ve worked with over the years. No gimmicks, no undue suffering, no taunting, no unsafe or short-term results; just new habits you will “sneak” into your lifestyle.

 

All good things for your heart

Healthy Heart Basket from Hanna's Herb Shop - You Could Win This!

Immune Basket Prize from Hanna's

Immune Basket from Hanna's Herbs - You Could Win This!

For only $9.95 (about 33 cents a day), you will receive daily emails, beginning Monday, May 16, with specific steps for you take. And it gets even better! You can also win one of four gift baskets from Hanna’s Herb Shop (each worth $100), one of five berry shipments from Cal Giant Berries, or a basket of berries with a $25 gift card to Academy.com (Academy Sports & Outdoors).

 

Make Mine a Berry. Ahhh, Berry Delicious

In addition, every participant will receive a 20% discount coupon to Hanna’s Herb Shop, plus a free downloadable CD of workout music from iSweat Music. In other words, you get back much more than you put in!

Sing and Sweat

You can sing while you sweat!

Register today at FunandFit and beginning on Monday, May 16, you’ll receive the information you need to start creating new, healthy habits!

Here’s what you do:

1. Register at FunandFit

2. On Monday, May 16, you will start to receive your 30 days’ of Healthy Habits material, sent to your inbox every morning.

3. Inside those emails will be the coupon to Hanna’s Herbs that you can redeem online.

4. Inside those emails will be the code to download your FREE  iSweat Workout Music.

5. Go to the Fun & Fit fan page and post your comments, photos, successes, challenges, etc. The more you post, the more chances you have to win.

6. At the end of the Healthy Habits 30 Day Challenge, we will notify the winners of their prizes.

7. Everyone is a winner, both in prizes and in gaining a healthier life.

8. Did you get the part where you get back more than the $9.95 you put in?

 

 

6

Get a Metabolic Boost from Stretching? Cardio? Strength Training?

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun and Fit: I’ve been told that stretching after a workout of strength training keeps your metabolism running longer. If that’s true, how long should I be stretching to get the good stuff going? In all the time I’ve been going to the gym, I’ve never seen anyone stretch after lifting…
Mary, Holland, MI

Can stretching make your metabolism zoom?

Stretch Your Muscles For the Good Stuff

Alexandra: Ah, Mary Mary Mary, you have inadvertently asked several questions! Stretching is excellent post-workout (not pre-workout) as it:

  • increases range of motion about a joint or group of joints
  • may elicit positive long-term performance outcomes
  • enhances flexibility (intrinsic property of muscles and joints to go through full or optimal range of motion
  • is an effective intervention for prevention of falls
  • assists in more effective performance of daily living activities

Sources: Thacker et al. 2004; Safran et al. 1988; Woods, Bishop & Jones 2007; Kerrigan et al. 2001; and Misner et al. 1992.

That is my diplomatic way of saying that stretching after your workout makes you healthy, wealthy and wise, but doesn’t have a link to an increased metabolic rate. And I am going to make a wild leap into the Abyss of Assumption here, and say you are looking to burn calories at a higher rate for a longer time? If so, read this post on Not Bulking Up and calorie burning. It will show how smart you are for doing strength training!

Leap for health

Leaping Across the Abyss of Assumptions

Kymberly: More good news about boosting your metabolic rate with exercise:  A recent article shared that women who did 40 minutes of cardio exercise at 80 percent of maximum heart rate (fairly intense but not exceedingly so) increased their caloric expenditure for the next 19 hours.  So both weight training AND cardio workouts metabolically zoom you up afterward. Sort of the caffeine of the workout world, eh? Whoa doggies, that’s pretty exciting stuff!

A: Is it possible you heard the water-cooler discussions about high-intensity interval training, increased metabolic rate and stretching? If so, that is referring to the recovery or “corrective” stretching that comes between short, intense bursts of cardio activity. But that’s not strength training, and the metabolic effect is from the cardio bursts.

K: As to why people do not stretch after weight training, we can only surmise that it’s lack of education sometimes disguised in their minds as lack of time. Saying they’re “flexibility losers” is just not in us. We can say we found nada, zip, bupkus about stretching helping metabolic rate. (Actually I can say Alexandra found nothing as she did all the research work this time around. Go twin sissie! I was busy watching MLS soccer on tv. And the players did stretch afterwards. Go soccer!) We do advocate relengthening muscles shortened in training. And we’ve covered how to increase metabolic rate post workout. That’s a wrap here at F and F!

A: I think I’ll just get bossy and tell you to keep stretching cuz it’s good for ya, and keep at the strength training for the same reason – full of fruit-flavored goodness.

Fruit Brute Goodness

Fruit Brute Flavored Goodness

K: Lastly, check out our post Stretch It or Be Wretched. Then when you do your stretches post-workout, stare at the others as if you are superior and know something they don’t …cuz’ it’s probably true.

Readers: Psssssst, do you like research statistics? If so, in 6 months of continuous participation in resistance exercise, you can convince your resting metabolic rate (RMR) to increase and burn about 100 calories extra per day. Pump me up!

5

Abs Revealed, but I Don’t Want to See Your Butt

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Today our review is about Abs, and how they can be Revealed in all their glory! So suck in and suck it up, suckers!

Abs Revealed (Butts Not)

Abs Revealed (Luckily not Butts)

Alexandra: We received both the book Abs Revealed and the app that goes with it, titled (oddly enough) Abs Revealed: The Exercise i-Library, by Jonathan Ross. He was chosen as Personal Trainer of the Year two times by industry professionals, so our expectations were high. Which reminds me of a coffee mug I’ve had for years, which says, “If all else fails, lower your standards.”

Don't try again; readjust

The Perfect Body Image Mug!

A: Sadly, over the years, everything about me has lowered in a gravity sort of way, but I went through Abs Revealed hoping against all hope knowing it would have some “Hey, lady, we can tell you pushed out a couple of big-headed babies” exercises to make me look completely fabulous, awe-inducing hot, 25 reasonably buff. Guess what happened? Total awesomeness! Yes, these exercises work. And Ross’s advice is dead on.

Kymberly: What’s to like?

  • The many helpful “Myths and Misconceptions” sidebars sprinkled throughout. Ross has definite opinions formed from years of experience, education, and an insider’s view of lame stuff out there so he does not mess around. For example, his reply to the myth that fasting, detoxes, and cleansing routines will cut fat is “Santa Claus isn’t real either.” Well if Santa were to follow these exercises he might just work his way both up and down the chimney.
  • The balance between text and visuals. The book offers common sense info at the start for those who want to understand the whys and whats behind, no, not the behinds, but the abs. Then the pics are easy to follow.

Not to like?

  • Ok, we understand the book had men as the target market so all models are men… with enviable 6-packs. And we also know that women can access all the moves in here as well as the men. But could we have fewer pictures of the really skinny guy and maybe a middle-aged fit dude who has some meat on his bones?  Seriously, we’re not all young and male you know.

A: The only thing that made me gnash my teeth and curse the Nordic gods disappointed was the number of exercises that required equipment I don’t own. And the clubs where I teach have not yet joined the worldwide fabulous phenomenon had the opportunity to provide TRX, which means I cannot try the 17 exercises that require a TRX set-up (Jonathan, where’s my air ticket to D.C., your home base? Please lift the restraining order so I can try out your TRX equipment).

K: Yes, and who the heck still has the slide and original slide booties in a back closet?  Though I do groove on the “Hip Roll with Thread the Needle on Stability Ball” move. More importantly for you, our fit-tastic readers, is that you can trust the science behind these exercises. I admit to being a biomechanic snob who actually cares whether exercises address more than a look. If you are going to spend time and effort on a move, why not know it’s safe, has a functional purpose, improves usable strength, and makes you hotter than the guy pictured on page 165.  I tried several of the moves myself, especially liking the ones using the ball. I introduced a few to my seniors’ class (yes, they are amazing older adults!) and had great feedback. I made my two cats do the moves and they bailed. Whatever.

Abs Revealed is top notch.  Buy it; do the moves; get strong; quit yer bellyaching!

Readers: Get a double dose of Abs Awesomeness and listen to our radio interview of author Jonathan Ross. Mistakes and Solutions When Selecting Your Best Trainer/ Interview with “Abs Revealed” Author, Jonathan Ross. The perfect companion piece you can enjoy while working out!

4

Wassup with Warm-up?

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun and Fit: I understand that stretching and warming up before any workout is highly recommended, but for how long?  And what type of warm ups are best?

Noël, Missouri

 

The hanging stretch with perfect hair and "bits" tucked in

Does my dress match the floor/ceiling?

 

Kymberly: Oooooh, I love this excellent question because it brings back memories of an article I wrote and another I edited back in the days when warm-ups were still tepid and not yet globally warming. The simplest way to get my point across is to put it right out in the warm-o-sphere: the objective of a warm-up is to prepare the body to move and to literally heat up. Movements best achieve this; NOT holding still in a static stretch. A static, or “held” stretch is preparing the body to …. ta dum…hold still.  The best kind of warm-up ensures you are:

  • raising the core temperature
  • heating the muscles
  • increasing blood flow to the muscles about to work, and
  • elevating the heart rate

and dynamically stretching the muscles for the workload and range of motion ahead.  Major muscles come in pairs, so when you walk or lightly jog before a jogging workout, you stretch the hamstring every time the quadricep contracts, for example. Or if you perform an upper body rowing motion, your chest (pectorals) lengthen as your back (traps) shorten.

Alexandra: My brain is a major muscle and it doesn’t come in a pair. Okay, maybe “flex your brain matter” is just slang.

K: Love you sis, but the brain is not a muscle. Anyway, the best warm-up is one that contains the moves you are about to perform in your workout. We (I mean fitness pros in general, not just Alexandra and I) call this the “rehearsal” effect. If you are about to jog, then a light jog with a gradual increase in intensity is best; if you are getting ready for a boot camp class, then a lighter version of the moves from the workout will be just right. Take about 5-8 minutes to increase intensity, range of motion, and perhaps the pace.

A: Hoisting your leg up on a ballet barre is not the ideal way to warm-up: running around a bar is a good way to warm-up (especially if you tend to jog with a beverage in one hand). I’m going to quote here from a wonderfully comprehensive review on stretching by Len Kravitz, Ph.D. that I edited, “Thacker et al. (2004) concluded that pre-exercise stretching does not prevent injury among competitive or recreational athletes. They point out that studies incorporating a pre-exercise combination of resistance exercise, body conditioning and warm-up show promise for better injury prevention. Herbert and de Noronha (2009) state that stretching before and after exercise has not been shown to impart any additional protection from muscle soreness.”

 

 

baby stretch

I love those post-pool stretches; the sodden diaper not so much

 

All the way from Australia, (as opposed to “All the way from Washington”) read this article for some succinct info on warm-ups, although you should keep in mind that it was written in 2003, so the bit about static stretching should be taken with a grain of Tiger Balm, as Kravitz’s advice is more current. Here’s my question to you, Noël, Why do you have an umlaut in your name? Wait, that’s not my question. It’s: What is your goal with the warm-up? If it’s to prevent injury or muscle soreness, do the movement types Kymberly recommends above. If you are stretching for other reasons (such as to show off your shapely legs to a bunch of soccer players), we can’t help you. But we’ll be right over!

Young Americans (and old) should stretch post-workout

All the way from Washington (not Australia)

K: Well, she might be right over. I’ll be here making moves to refer you all to our post from a bit back on the best time to stretch.

Readers: What type of warm-up do you do? Are you one of those people who comes to an exercise class a bit late and misses the warm-up?

Photo credits: Creative Commons

2

Alternative Thursdays and Health Choices: Read All About It!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun and Fit readers, movers, shakers, and occasional barca-Loungers: So many of you (and we’re not even counting our mom here) have asked us to tell you our opinion of products, services and stuff you should and should not buy to get into the Buff Zone.  Starting today, we launch our Products, People, Services series. Monday posts are still devoted to answering your fitness questions. Thursdays are for reviews and inspirational stories (email us if you have one to share).  We do not accept money for any reviews but we do get some of the products and services free. If you have a question about a fitness purchase, send it in! We hope someone asks us to review a week at Rancho la Puerta spa so we can do up close and personal research! So far we are reading books, watching DVDs, and trying out exercises.

The Alternative Medicine Cabinet

I'm Taking Charge, Baby

Alexandra: We recently read the book, The Alternative Medicine Cabinet by Kathy Gruver. Before I comment on the book, let me just say that Kathy has her doctorate in traditional naturopathy, plus about 4 other titles. In other words, she be all qualified and suchlike.

Kymberly; We also want to disclose that we know her personally (lucky her, eh?!) and that she is a friend of ours–which could all end now that we are totally unbiased, impartial, unbribable, trustworthy reviewers.

A: Wait a second. I’m totally open to bribes. At first I wondered if this book was going to be what I sometimes refer to as “a co-op book,” meaning full of suggestions to eat stuff I can’t pronounce or can’t imagine eating (disclaimer: I belong to a co-op). In actuality, it is a book that gives information on various non-pharmaceutical, non- invasive ways to improve your own health, with practical advice about treating depression, improving your sleep, using alternative cancer treatments and lots more. My favorite parts were the definitions of the different types of massage, homeopathy, Reiki and medicinal herbs, and the top 10 nutrition picks. And I’ve always wanted an excuse to use the word “tincture” because it’s such a fun word. There are several places where exercise is touted as a medicine so of course I’m going to love this book! Take 2 push-ups and call yourself in the morning.

Concoct me some herbs

You say tinctures, I say concoctions - who cares if there's red wine?

 

K: What readers of this book will like are its short, self-contained chapters, conversational tone, and down to earth suggestions. What lovers of great grammar will need is an alternative medicine for the many proofreading and grammar errors.  (Read the book to get suggestions for headaches and stress!)  Good thing the author is an expert in alternative wellness, not editing. Note to author: hire my sis next time. She a reeel fine editore.

Here Reiki Reiki Reiki

Your purr works just fine

 

A: I’m giving this book my “headlights up” because it’s comprehensive, informative, well-researched and organized. Um, and mostly because I was able to read it while working out on the treadmill. Actually, I liked it because Gruver doesn’t preach or try to make me grow out my leg hairs and live on a farm; she just shares information that is exceptionally well-documented (I love to have references, but maybe I’m just suspicious). I won’t be trying all the suggestions or concoctions, but luckily that isn’t the point–the point is to get you thinking about your health from a “take charge” perspective that considers and accepts the connection between the mind and the body. As a matter of fact, I just gave my body a salad so that my mind would be proud of myself!

K: When did you get headlights up, Alexandra? Your mind is lying to your body or something like that. I am giving this book a level 4 out of 5 on the Incline Setting. (And yes, I can think of some popular products that get a -4 on the Decline Setting!) Quick read, chock full of easy to implement changes that will help, and gosh darn, we simply like the author and her message.

Want to learn more from author, Dr. Kathy Gruver for free? Click here to listen to our radio interview of her on the connection between mind and body.

Photo credits: Creative Commons

Readers: What are some products or services you are wondering about? If you need ideas, watch any insta-fitness infomercial.

11

7 Benefits of Exercise

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun & Fit:
People tell me all the time that exercise is good for me for many reasons, but I can only think of one — weight loss. What are the other reasons?
Hates to exercise
Hygiene, Colorado

Is that skunk\’s name Jean?

Great question. And I’d ask about your city, but I lived near there and know it exists! But it is a “unique” name for a town. And I sure am tempted to say, “Hi Jean!”

There actually are quite a few great reasons to exercise, yet we’ll just give you the 7 that Mayo Clinic touts, starting with the one you already know:
1. Helps manage weight – Forget all that crazy talk pre-printed on the machines about fat-burning zones: a calorie is a calorie is a calorie. In a simple sentence that includes a verb, engaging in exercise causes you to burn calories. If you burn them, you aren’t storing them!

2. Improves mood – decreases stress, helps stave off depression, increases self-esteem and happiness, and is relaxing; all to do with brain chemicals.

Chocolate improves mood

3. Combats chronic diseases – We in the fitness industry have been shouting about this for years. But is anyone listening? Noooooo. Too bad, I’m going to shout it again: most chronic diseases can be prevented or managed with exercise – hypertension, coronary heart disease, type 2 diabetes, osteoporosis, colon cancer, abnormal cholesterol levels, stroke, arthritis. While we’re at it, you should also quit smoking!

4. Boosts energy level – When people say “I’m doing my cardio,” they are secretly talking about Biology 101. The cardiovascular system is more efficient when it’s all “exercised up.” Go Heart! Go Blood Vessels! While we’re here: Go Lungs!

5. Promotes better sleep – As long as I don’t exercise right before bedtime, I can improve..zzzzzzzzz. snort

6. Has positive effect on sex life – Women: Hello arousal! Men: Goodbye erectile dysfunction. Nuff said. Shut up and dance.

Shut Up and Dance

7. Can be fun – Okay, most of the people who live on this planet might wonder about the fun part, but obviously the researchers at the Mayo Clinic are whooping it up!

In the end, all you need is the one benefit that will get you motivated to exercise. Any list, no matter how long or short, will be irrelevant unless it resonates with you. And no, “resonate” is not a type of furniture polish!

Dear Readers: If you had to choose one of the benefits from the list above, which one would be the one that gets you motivated to move?

17

Be Your Body’s Best Friend

Alexandra Williams, MA

Dear Readers: It’s halfway through January and some of you are frustrated by the gap between your resolutions and solutions. The other half of you don’t do resolutions and are frustrated more by the fact that it’s a long time until spring break! And the other half of you (this math is taken straight from the calculus textbooks) have given up and are just pissed. Three of you are working out while reading this!

Best Friends Know What’s What

Here’s the deal – it doesn’t matter in the end how much Kymberly and I know–which is a freakin’ lot –about fitness and health and living a quality life, if our information doesn’t make an impact. What really matters is YOU: your choices, your decisions, your actions! Okay, to us, we matter too! But our information can only help you if you help you! Let me tell you a story:I have a dad. Kymberly has a dad. Same guy, now that I think of it. We love our dad. But he can’t walk very well. And when he does walk, it’s with a cane and he goes very sloooooowly. And when he falls, he can’t get himself up. How did this happen? No accident, no disease, no genetic reason, he just formed bad habits over time. That’s it. That’s all there is to it. His life is limited because he didn’t choose to make changes when he could. Now he is ruled by his limitations. All his physical limitations are self-induced. You got that? Every problem he has is due to lifestyle.

We, his daughters the exercise experts, could do nothing to help him because he wasn’t motivated. I love having my dad’s genetics, because I can stay healthy my whole life as long as I exercise and eat right (almost) every day until I die. That’s all there is to it. That’s the big secret. I am genetically built to have a great quality of life.

NOT choosing to take care of your health IS making a choice. If you always put off taking that one small step, you are choosing the path of bad habits. Take a look at this hysterical video my mom sent along:

http://www.youtube.com/watch?v=5N1Im1xbjWQ&feature=player_embedded#!

It has nothing to do with health or fitness, but it explains why I’m about to say

PEOPLE, DON’T BE STUPID!

Don’t wait until you’re in a wheelchair or can’t get up or your doctor says your obesity is the cause of your health problems. Those drastic conditions are created by thousands of small poor choices. Being healthy isn’t about drastic changes either; it’s about small good choices. Lot’s of good choices.

So what’s it going to be? What can you do TODAY? What is ONE THING you can do? Only YOU have to live in your body. YOU control its destiny. It’s YOUR job to be its best friend. Be a good best friend. And we are there to help.

Best Friends Will Jump With You

Thank you to all who have signed up for our 30-Day Fitness Challenge. We are honored to be your partners in this journey. I am especially excited because most of my journeys involve road trips with Kymberly and we know how much she can talk! And she ALWAYS remembers her back-seat driver’s license!

In honor of the great body your parents gave you at birth, we’d love to know what you are doing today to be a friend to your body.

3

“New Year=New You: 30 Day Challenge” is Coming

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun and Fit Readers, Movers, and (Booty) Shakers:

Pretend this is Kymberly after the Challenge

Do you want to become healthier, more fit, leaner, stronger, happier, more focused and um, where was I? Oh, right – focused…smarter, better-looking and on your way to a healthier lifestyle? All for under $10? Me too. Um, how exactly? Why, through the upcoming New Year=New You: 30 Day Fitness Challenge.

Starting shortly, you and all your friends, relatives, associates, Twitter twerps, workmates, stalkers, gurus, gym pals, neighbors, high school sweethearts and casual acquaintances will have the option to sign up for the Fun and Fit version of gettin’ your get up and go to giddy up! We’re making the gig ridiculously accessible cuz’ that’s how we roll and we want you and everyone you know to take part. Let’s get this 2011 fitness party started!

Our New Year=New You: 30 Day Fitness Challenge will share practical movement tips, motivational quotes, achievable lifestyle small steps, nutrition/diet hints, fitness facts and a lots of Fit-Tastic information that will put you on the road to lasting change. We’re so excited, we’re going to take our own advice and sign up! Okay, Kymberly will actually take Alexandra’s advice–that’s just how it works around here.

The New Year=New You: 30 Day Fitness Challenge is different and better than all those other programs you may have tried because it will offer well-rounded (like my butt-yes, that’s me in the picture above) advice that has already been proven effective for the thousands and thousands of students we’ve worked with over the years: practical, realistic, achievable and long-lasting lifestyle changes that you can use long after the 30 days are over. No gimmicks, no undue suffering, no taunting, no unsafe or short-term results; just new habits you will “sneak” into your lifestyle. Meanwhile, the 30 days are long enough to help you instill great habits with each day’s “challenge” while being short enough to stick with the jump start to 2011 and a new you.

Wanted: 1000 Challenge Participants

We hope to post YOUR photos, feedback, goofy moments, and successes–right next to the blackmail photos of Kymberly as she spends 30 days trying to work off 5 years of (dare I say it?) bad habits!

Old Year=Old Me: Pre-Challenge

The secret to success with the New Year=New You: 30 Day Fitness Challenge? We give you help, not take away things you love (hellooooo sprinkle donuts)! No Burn Out, just Bum Up (that’s British for “butt”). So make a New Year’s resolution you will feel good about throughout the year. Keep your eye on our site and hand on your credit card for sign-up details…as soon as we figure out how to set that up. We did mention that fitness, not tech knowledge, is our strength, right?

Quick Quiz Question (to be answered to Challenge participants): Do you burn more calories in one hour of hard core, full core, super duper exercise or in the other 23 hours of the day (even if those 23 hours are lethargic and mosey paced)? Knowing the correct answer will help guide your training choices.

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