Fitness Friday

Happy Friday!

  Today is such a beautiful day! The sun is shining bright and everyone seems to be in a great mood :). I just finished teaching my full body class at 12:10 and two of my friends attended. I really enjoyed having them there! Full Body consists of half cardio and half muscle conditioning. I incorporated a few kickboxing aerobics moves in my combos. The class seemed to enjoy it! 

  This week has been pretty rough with school work but I finished strong! This weekend is supposed to be really nice so I plan on having a stair workout Sunday at either 12:00 or 1:00. If you want to join, let me know! My friend Amanda is making a video on me for one of her classes and she will be there filming. More people, the better! There's nothing better then getting outside and getting your sweat on! It changes up the regular scene of the machines at the gym. 

ATTENTION: THIS SATURDAY...

If you are into fitness and attend PSU, this is an AMAZING opportunity! Make sure you make it out to this event! All of the info is here on the flyer! Don't be afraid to google or visit their website!

Since I have not written about any nutrition or fitness advice in a while, I feel it's time to do just that....

PORTION SIZES!

Everyone hears about how many "servings" of vegetables, grains, dairy, etc. we should be receiving a day. But...what's a serving? To give you an idea, I decided I would give you items you can compare a serving to!

1. Medium Potato.................................Computer Mouse

2. Medium-sized fruit or vegetable..........Tennis ball

3. 1/4 cup dried fruit or raisins................Golf ball

4. Average bagel...................................Hockey puck

5. Pancake or slice of bread................... DVD

6. Cup of fruit...................................... Baseball

7. Cup of lettuce.................................. 4 leaves

8. 3 oz cooked meat............................. Cassette tape

9. 3 oz grilled fish................................ Checkbook

10. 1 oz cheese....................................4 dice

11. 1 tsp butter/margarine.................... Postage stamp

12. 1 tbsp salad dressing...................... Thumb tip

13. 2 tbsp peanut butter....................... Ping pong ball

14. 1 cup dried beans........................... Tennis ball

15. 1 oz nuts or candies....................... 1 small handful

16. 1 oz chips or pretzels..................... 1 large handful

I have completed two body building competitions myself and I have learned a lot about weight loss and discipline. I learned what is HEALTHY and what is NOT. Currently, I have a friend who is going to be in a fashion show in three weeks and is trying to lose weight. She is finding out that is it 70-80% your diet and 20% gym. I keep encouraging her to get pushing forward and to not give up. She has always been extremely motivated. In the past she was overweight and has come A LONG way since! I am so happy that she can come to me and feels comfortable talking about topics such as food and exercise. I know she's going to reach her goals with no problem, if not exceed them! Diet is key! You can live in the gym and eat unhealthy, I guarantee you, you WON'T see results! Diet is SO IMPORTANT! Not only if you want to see results, but how you FEEL. I know she is going to look great (she already does), but even BETTER! I will make sure to post her starting to end pictures in my blog in the future! She's so motivating!

Get outside this weekend and get moving!