Dressing up for Halloween reminded me that it's fun, rewarding & totally worth it to take a break every once in awhile. It's so important not to get too wrapped up in your appearance, worrying about how other people perceive you, your diet, your exercise routine and/or whatever else we (particularly young fit bitches) worry about. It was a reminder that I'm human & to enjoy life, we must engage in moderation. Word hard & play hard. I hate that saying. I think it's cliche & stupid, but it rings true.
I wore a tootoo tonight & i'm refusing to take it off. I'm actually going to sleep in it. I went through a period in high school where I was too uncomfortable to change out of my sweats & tee-shirts. Now when I truly feel pretty & feminine, I don't want to change. On top of really enjoying the tootoo part of my cat costume, I am a crazy cat lady & really enjoyed being an animal for Halloween. I realize it is weird & creepy, but I'm okay with that.
I'm watching my puppy, Kora sleep & think I should join her. I am a very lucky, happy girl & I hope whoever reads this is a very lucky & happy girl (or guy), too & is also confident, secure & in love with the person they are inside & out. Enjoy the fun you had tonight, but treat your body with some love & use your muscles tomorrow!!
xx,
FitBitch
Monday, October 31, 2011
Sunday, October 30, 2011
Inspiration
There have been times in the past four years where I've really just wanted to give up. I either felt that my work wasn't physically manifesting itself or I was just so sore & beat up that I didn't think my legs could possibly endure another workout, especially a run.
In high school, I was unhappy with myself & unhappy with everybody around me. I didn't feel like the happy girl I was in previous years. My disposition became even clearer to me when my family expressed concern about me. I had an ugliness about me that came from a lack of security & confidence in myself as I hated what I saw in the mirror. I had acne, I was big & I was awkward. I took this out on people around me by lashing out. Life just sucked. I wish I could find a more eloquent word, but it truly just sucked. Everybody around me tried to get me to eat better and workout, but I refused. I have never adhered to advice from others. I am fiercely independent & insist on doing things my way on my terms. It didn't matter how much others told me to change (even though it was for the better), I needed to decide to make a change myself.
One day this inspiration finally hit me. I was trying on clothes in my closet & literally nothing fit. I realized exactly in that moment what I had become: fat, unhappy & a newer, worse version of myself. At that moment I immediately changed into whatever I thought I was appropriate for a workout & pushed myself to make it around the block. It was a short distance physically, but something of a much grander nature in my head. I did it. I did everything all those assholes in high school thought I couldn't do. I finally proved my insanely athletic dad that I could run & I showed my mom that I was better than the girl I had been living my life as. All of their incessant pushing for me to change & help me hadn't worked. It took my decision; my realization that I needed to change for me to do it. I was finally in control & it felt incredible. When I think about it now, I start to cry because I finally took control of my life. No matter what anybody did or said to me, running was something they could never take from me. It was mine.
My weight has fluctuated in the past, but I never lost my love of running. Today I can happily say I'm in a healthy place with a healthy fixation on fitness. I'm in the best shape I've ever been & my goals just keep increasing. Because I feel like I was able to make the change to where I am today and because I see how truly happy it makes me, I felt the need to share that with people. When starting FitBitch I've kept in mind that it really doesn't matter if you really want somebody to change, or if you really feel that you know a "better" way to live; people have to want it themselves. I hope by reaching out to people that I inspire that spark within them. Turning your life around must be your decision & it isn't going to work unless you want it.
I also want anybody who reads this (if anybody even does) that a FitBitch doesn't have one particular body type. A FitBitch is somebody who respects their body. A FitBitch allows herself to be human & indulge every once in awhile, but a FitBitch knows she needs to pay homage to her body by treating it well. A FitBitch uses her muscles & increases her all around health by engaging her mind & body.
I hope if anybody reads this that it inspires something within you. Working out & engaging in a healthy diet isn't about looking like a model or some ridiculous standard we women are expected to reach, but it's about accepting yourself for who YOU are & taking ownership of that.
When I think to myself "I just cannot get out there & run today", I immediately follow that thought up with the realization I don't have to do anything. I think people overwhelm themselves with working out like it's a life or death responsibility. Exercising is something you should love. It's a selfish time where you can just focus on you. It's a time where you can show your body love. Just think about the infinite number of combinations that could've come out of your parents' eggs & sperm. Out of all the little creepy sperm & all your mother's eggs, that one sperm latched onto that one egg and made you. You were meant to be here. When I think about this, I feel lucky to have made it into the world & it makes me want to show appreciation for my body.
Working out doesn't have to be a run. You can dance like a moron to Britney Spears in your room, you can, bike you can play with your kids, you can play hopscotch, you can go to da club & dance your ass off like a freak, you can jump rope, you can do Zumba (which is fun as shit, but you look like an idiot trying to do those moves). Just do something. Love yourself for who you are; inside & out.
In high school, I was unhappy with myself & unhappy with everybody around me. I didn't feel like the happy girl I was in previous years. My disposition became even clearer to me when my family expressed concern about me. I had an ugliness about me that came from a lack of security & confidence in myself as I hated what I saw in the mirror. I had acne, I was big & I was awkward. I took this out on people around me by lashing out. Life just sucked. I wish I could find a more eloquent word, but it truly just sucked. Everybody around me tried to get me to eat better and workout, but I refused. I have never adhered to advice from others. I am fiercely independent & insist on doing things my way on my terms. It didn't matter how much others told me to change (even though it was for the better), I needed to decide to make a change myself.
One day this inspiration finally hit me. I was trying on clothes in my closet & literally nothing fit. I realized exactly in that moment what I had become: fat, unhappy & a newer, worse version of myself. At that moment I immediately changed into whatever I thought I was appropriate for a workout & pushed myself to make it around the block. It was a short distance physically, but something of a much grander nature in my head. I did it. I did everything all those assholes in high school thought I couldn't do. I finally proved my insanely athletic dad that I could run & I showed my mom that I was better than the girl I had been living my life as. All of their incessant pushing for me to change & help me hadn't worked. It took my decision; my realization that I needed to change for me to do it. I was finally in control & it felt incredible. When I think about it now, I start to cry because I finally took control of my life. No matter what anybody did or said to me, running was something they could never take from me. It was mine.
My weight has fluctuated in the past, but I never lost my love of running. Today I can happily say I'm in a healthy place with a healthy fixation on fitness. I'm in the best shape I've ever been & my goals just keep increasing. Because I feel like I was able to make the change to where I am today and because I see how truly happy it makes me, I felt the need to share that with people. When starting FitBitch I've kept in mind that it really doesn't matter if you really want somebody to change, or if you really feel that you know a "better" way to live; people have to want it themselves. I hope by reaching out to people that I inspire that spark within them. Turning your life around must be your decision & it isn't going to work unless you want it.
I also want anybody who reads this (if anybody even does) that a FitBitch doesn't have one particular body type. A FitBitch is somebody who respects their body. A FitBitch allows herself to be human & indulge every once in awhile, but a FitBitch knows she needs to pay homage to her body by treating it well. A FitBitch uses her muscles & increases her all around health by engaging her mind & body.
I hope if anybody reads this that it inspires something within you. Working out & engaging in a healthy diet isn't about looking like a model or some ridiculous standard we women are expected to reach, but it's about accepting yourself for who YOU are & taking ownership of that.
When I think to myself "I just cannot get out there & run today", I immediately follow that thought up with the realization I don't have to do anything. I think people overwhelm themselves with working out like it's a life or death responsibility. Exercising is something you should love. It's a selfish time where you can just focus on you. It's a time where you can show your body love. Just think about the infinite number of combinations that could've come out of your parents' eggs & sperm. Out of all the little creepy sperm & all your mother's eggs, that one sperm latched onto that one egg and made you. You were meant to be here. When I think about this, I feel lucky to have made it into the world & it makes me want to show appreciation for my body.
Working out doesn't have to be a run. You can dance like a moron to Britney Spears in your room, you can, bike you can play with your kids, you can play hopscotch, you can go to da club & dance your ass off like a freak, you can jump rope, you can do Zumba (which is fun as shit, but you look like an idiot trying to do those moves). Just do something. Love yourself for who you are; inside & out.
Saturday, October 29, 2011
Workout Playlist
I know that when I'm not in the mood to workout, I need to get pumped up by some music. Music has been proven to keep you workin it through your cardio session. I compiled this playlist to help you get through your workout! Get movin, bitches!
1) Selena Gomez: Love You Like a Love Song
2) Maroon 5 & Christina Aguilera: Moves Like Jagger
3) Beyonce: Diva
4) Biggie: Hynotized
5) Nirvana: Smells Like Teen Spirit
6) Britney Spears: Criminal
7) Rihanna: S&M
8) Eminem: Lose Yourself
9) Trina: Waist So Skinny
10) Lil' Wayne: You Ain't Got Nothin' On Me
If you'd like to add any others, let me know! Getting some new music is a great way to change up your routine!
FitBitch
1) Selena Gomez: Love You Like a Love Song
2) Maroon 5 & Christina Aguilera: Moves Like Jagger
3) Beyonce: Diva
4) Biggie: Hynotized
5) Nirvana: Smells Like Teen Spirit
6) Britney Spears: Criminal
7) Rihanna: S&M
8) Eminem: Lose Yourself
9) Trina: Waist So Skinny
10) Lil' Wayne: You Ain't Got Nothin' On Me
If you'd like to add any others, let me know! Getting some new music is a great way to change up your routine!
FitBitch
Protein Shake Deliciousness
Hey there fellow fitbitches,
I just got home from the gym & made a really yummy shake, so I wanted to share it with you! I used a handful of mixed frozen fruit, which consisted of mangoes, strawberries & peaches. I added a big scoop of EAS chocolate whey protein & a enough soymilk for the fruit almost submerged. I "accidentally" made a little extra, so I feel like a real bad bitch when I drink it. It's sweet & delicious, but you're not indulging like you would with a heaping scoop of Coldstone ice cream.
On another note, I got a question from one of my followers regarding protein intake. I told him how I try to consume 1g/lb of body weight. However, I want to make it clear I am not a fan of numbers. Firstly, I'm handicapped in math. Secondly, counting numbers can get obsessive. When I first got into running, I went from 171lbs to about 135lbs without ever getting on the scale. I ate clean & KICKED MY ASS. This is not to say that you shouldn't be aware of what you are eating. If you are conscious of what is going in your mouth & the amount of calories you are exerting a day, you can lose weight without counting every calorie & lb lost. Note however that I am not a body builder or figure pro, these bitches count it all & their crazy hard work shows!! I like to keep it more simple for the everyday bitch trying to stay fit. Be honest with yourself when you're about to put something in your mouth. Here are some idiot-proof rules that you can follow to shed weight without stepping on the scale every five minutes (which I absolutely have done).
1)Take a quick look at the ingredients. Is there high-fructose corn syrup? Is sugar on the top of the ingredient (or as Teresa Giudice would say: ingrediences) list? Try to purchase food that doesn't have a ton of ingredients.
2) Is there color on your plate? The stuff you should get a lot of, fruits & especially veggies, tend to be colorful. Get sexy with your color palette. Make art out of your food. I like to make my salads bright & sexy. Peppers, carrots, tomatoes, walnuts, bright, crunchy leafy greens (maybe some kale!), avocado, celery, strawberries. Throw a ton of fruit & veggies in there. Your body will show you some love in return!
3) Have you had bread with every meal? Use your head. If you had 3 pancakes at breakfast, you should probably skip the bagel sandwich for lunch. Remove the goods from inside the bread & eat it sans bread.
4) Eat food that hasn't been tampered with. The less processed the better. Again, a regular banana is a lot better than say banana ice cream. This brings the topic of fruits & veggies back into play. Eat real food!!!!
These are just a few. Use your head when you eat. Don't claim ignorance. Figuring out what to eat is pretty easy, the portion control & how often to eat can be challenging. I'll come up with some rules for that & post ASAP.
Love,
FitBitch
I just got home from the gym & made a really yummy shake, so I wanted to share it with you! I used a handful of mixed frozen fruit, which consisted of mangoes, strawberries & peaches. I added a big scoop of EAS chocolate whey protein & a enough soymilk for the fruit almost submerged. I "accidentally" made a little extra, so I feel like a real bad bitch when I drink it. It's sweet & delicious, but you're not indulging like you would with a heaping scoop of Coldstone ice cream.
On another note, I got a question from one of my followers regarding protein intake. I told him how I try to consume 1g/lb of body weight. However, I want to make it clear I am not a fan of numbers. Firstly, I'm handicapped in math. Secondly, counting numbers can get obsessive. When I first got into running, I went from 171lbs to about 135lbs without ever getting on the scale. I ate clean & KICKED MY ASS. This is not to say that you shouldn't be aware of what you are eating. If you are conscious of what is going in your mouth & the amount of calories you are exerting a day, you can lose weight without counting every calorie & lb lost. Note however that I am not a body builder or figure pro, these bitches count it all & their crazy hard work shows!! I like to keep it more simple for the everyday bitch trying to stay fit. Be honest with yourself when you're about to put something in your mouth. Here are some idiot-proof rules that you can follow to shed weight without stepping on the scale every five minutes (which I absolutely have done).
1)Take a quick look at the ingredients. Is there high-fructose corn syrup? Is sugar on the top of the ingredient (or as Teresa Giudice would say: ingrediences) list? Try to purchase food that doesn't have a ton of ingredients.
2) Is there color on your plate? The stuff you should get a lot of, fruits & especially veggies, tend to be colorful. Get sexy with your color palette. Make art out of your food. I like to make my salads bright & sexy. Peppers, carrots, tomatoes, walnuts, bright, crunchy leafy greens (maybe some kale!), avocado, celery, strawberries. Throw a ton of fruit & veggies in there. Your body will show you some love in return!
3) Have you had bread with every meal? Use your head. If you had 3 pancakes at breakfast, you should probably skip the bagel sandwich for lunch. Remove the goods from inside the bread & eat it sans bread.
4) Eat food that hasn't been tampered with. The less processed the better. Again, a regular banana is a lot better than say banana ice cream. This brings the topic of fruits & veggies back into play. Eat real food!!!!
These are just a few. Use your head when you eat. Don't claim ignorance. Figuring out what to eat is pretty easy, the portion control & how often to eat can be challenging. I'll come up with some rules for that & post ASAP.
Love,
FitBitch
Low-Impact Workout
I threw my back out this week, so I need to resort to a low-impact workout. It's important to switch it up as to not stress the body too much. When I'm feeling really sore, but still need to get my workout in, this is something I try:
MAKE SURE YOU STRETCH & make sure you target your quads, back, & calves. If your body is particularly sore, check out P90x XStretch.
Get on the eliptical or bike & get your heart rate up. This will be your cardio, so push it for 30 minutes.
**For any of these drills, add weights to increase difficulty
First, do lunges. Make them short (don't step out too far). This burns WAY more and is more effective. You'll want to do 10 left, 10 right. Then 10 left to the back, 10 right to the back. 10 left & right to the front alternating and then 10 left & right to the back.
I've heard this next moved call side lunges or side squats. Stand with feet shoulder length apart & step the left foot out past your shoulder & squat. Repeat 30 left then 30 right.
Move on to abs. Get in the plank position for a minute then move onto your back & raise your feet 6 inches in the air for 30 seconds. Back to plank for a minute. Move to your back for 30 seconds. Finish with plank.
This shouldn't take you too long. Make sure you stretch before & after.
MAKE SURE YOU STRETCH & make sure you target your quads, back, & calves. If your body is particularly sore, check out P90x XStretch.
Get on the eliptical or bike & get your heart rate up. This will be your cardio, so push it for 30 minutes.
**For any of these drills, add weights to increase difficulty
First, do lunges. Make them short (don't step out too far). This burns WAY more and is more effective. You'll want to do 10 left, 10 right. Then 10 left to the back, 10 right to the back. 10 left & right to the front alternating and then 10 left & right to the back.
I've heard this next moved call side lunges or side squats. Stand with feet shoulder length apart & step the left foot out past your shoulder & squat. Repeat 30 left then 30 right.
Move on to abs. Get in the plank position for a minute then move onto your back & raise your feet 6 inches in the air for 30 seconds. Back to plank for a minute. Move to your back for 30 seconds. Finish with plank.
This shouldn't take you too long. Make sure you stretch before & after.
Thursday, October 27, 2011
My Back HURTS
Bitches, when training, please don't go overboard. There is a big difference between kicking your ass & kicking your ass so hard you literally can't get up. I am now stuck on my couch for the next few days until my muscles in my back relax. Here are some pointers on how to avoid being a dumb ass in the gym:
There is a difference between working a muscle & completely straining it. If you can't do at least 8 reps, lessen your weight.
STRETCH. I can't emphasize this enough. Do it before & after your workout. In addition to preventing injuries, serious stretching can increase your fitness level & allow you to do splits like Coco.
HYDRATE!!! Stop drinking bullshit drinks like Red Bull & soda, especially you bitches who drink Red Bull & vodka....it's HORRIBLE for you. WATER, JUICE & the occasional Gatorade. I have one if I can really feel that I'm dehydrated. I like the low cal versions & I limit myself to one.
A great source for fitness tips, Felicia Romero, also reminded me to observe your potassium intake. Even if you haven't ended up throwing your back out, if your muscles are really burning after a heavy workout, take control of the lactic acid with a banana.
Bitches, be careful when you exercise. This is NOT an excuse to not get out there and get moving. Be smart when your taking care of your body...everything in moderation.
Xoxo,
FitBitch
PS: I'm going to include a low-impact workout in today's next post.
There is a difference between working a muscle & completely straining it. If you can't do at least 8 reps, lessen your weight.
STRETCH. I can't emphasize this enough. Do it before & after your workout. In addition to preventing injuries, serious stretching can increase your fitness level & allow you to do splits like Coco.
HYDRATE!!! Stop drinking bullshit drinks like Red Bull & soda, especially you bitches who drink Red Bull & vodka....it's HORRIBLE for you. WATER, JUICE & the occasional Gatorade. I have one if I can really feel that I'm dehydrated. I like the low cal versions & I limit myself to one.
A great source for fitness tips, Felicia Romero, also reminded me to observe your potassium intake. Even if you haven't ended up throwing your back out, if your muscles are really burning after a heavy workout, take control of the lactic acid with a banana.
Bitches, be careful when you exercise. This is NOT an excuse to not get out there and get moving. Be smart when your taking care of your body...everything in moderation.
Xoxo,
FitBitch
PS: I'm going to include a low-impact workout in today's next post.
Wednesday, October 26, 2011
Today's Workout
Hey there, FitBitches.
I'm going to start posting a daily workout to get us bitches moving. I tried some of these drills (I'm not giving ALL my secrets away.....but if you would like some personal training, email me at fitbetch@gmail.com) on my friend Sara yesterday.
We did a 1 mile fast paced run (about 7minutes) to the park. Once our hearts were pumping, we started with the FitBitch drills:
30 jump sqauts
10 suicides
FitBitch Jumps: which involve jumping forward 3x & back once.....3 sets of 10
30 jump squats
30 Mary Catherines
10 suicides
30 jump squats
Get your legs moving again to keep the heart rate up. Set out for another mile at a slower pace than you started with, but DO NOT SLACK OFF!
Bitches, this is about 80% of our workout. I'll be taping some new stuff this weekend & adding it on my youtube channel.
Get moving & let me know how this works for you. Don't give up. Get through it! Stop Whining, Get Moving & Start Losing.
Xoxo,
FitBitch
I'm going to start posting a daily workout to get us bitches moving. I tried some of these drills (I'm not giving ALL my secrets away.....but if you would like some personal training, email me at fitbetch@gmail.com) on my friend Sara yesterday.
We did a 1 mile fast paced run (about 7minutes) to the park. Once our hearts were pumping, we started with the FitBitch drills:
30 jump sqauts
10 suicides
FitBitch Jumps: which involve jumping forward 3x & back once.....3 sets of 10
30 jump squats
30 Mary Catherines
10 suicides
30 jump squats
Get your legs moving again to keep the heart rate up. Set out for another mile at a slower pace than you started with, but DO NOT SLACK OFF!
Bitches, this is about 80% of our workout. I'll be taping some new stuff this weekend & adding it on my youtube channel.
Get moving & let me know how this works for you. Don't give up. Get through it! Stop Whining, Get Moving & Start Losing.
Xoxo,
FitBitch
Monday, October 24, 2011
Some Motivation
I skipped a workout today due to some major sore leg muscles that needed to repair. Taking a day off always gets me so hyped for my next workout. I've spent a lot of time today working on some new "FitBitch" drills that I cannot wait to upload onto my YouTube channel to get you bitches fit!!
It's my boyfriend's birthday tomorrow & instead of making a sugary, fattening dish for him to celebrate. I'm making our favorite oatmeal bars. My dad, a surgeon specializing in sports medicine (a fitness & health FREAK) gave me this recipe. They are sooo delicious & I love them in the morning with a soy latte.
3 cups steel cut oats
2 egg whites
1/2 cup chocolate soymilk
1/2 cup of raisins
1/2 cup walnuts
4 tablespoons of Benefiber
1 teaspoon cinnamon
1 teaspoon baking poweder
1/2 cup of flower
(These are super rough estimates. I'm so used to just eye-balling it when I make it. Generally, I like it to be pretty thick. You want the batter to be easy to mix, but definitely not a liquid-like consistency.)
Bake for approx. 15 minutes. I usually eat it with some yogurt or soymilk.
I can't wait to make these in the morning & then go for a looooong run in the afternoon.
Another FitBitch definition I wanted to share with you:
A FitBitch loves who she is inside & out, but respects her body. If she is unhealthy & unfit, she makes peace with her past decisions regarding her health, but makes the change to commit to a new lifestyle! Loving herself through the whole journey!
Stay fit, bitches. I can't wait to post again!
It's my boyfriend's birthday tomorrow & instead of making a sugary, fattening dish for him to celebrate. I'm making our favorite oatmeal bars. My dad, a surgeon specializing in sports medicine (a fitness & health FREAK) gave me this recipe. They are sooo delicious & I love them in the morning with a soy latte.
3 cups steel cut oats
2 egg whites
1/2 cup chocolate soymilk
1/2 cup of raisins
1/2 cup walnuts
4 tablespoons of Benefiber
1 teaspoon cinnamon
1 teaspoon baking poweder
1/2 cup of flower
(These are super rough estimates. I'm so used to just eye-balling it when I make it. Generally, I like it to be pretty thick. You want the batter to be easy to mix, but definitely not a liquid-like consistency.)
Bake for approx. 15 minutes. I usually eat it with some yogurt or soymilk.
I can't wait to make these in the morning & then go for a looooong run in the afternoon.
Another FitBitch definition I wanted to share with you:
A FitBitch loves who she is inside & out, but respects her body. If she is unhealthy & unfit, she makes peace with her past decisions regarding her health, but makes the change to commit to a new lifestyle! Loving herself through the whole journey!
Stay fit, bitches. I can't wait to post again!
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