Saturday, December 31, 2016

Who should I listen to?



How annoying is it to hear conflicting fitness and diet "advice?" Who should you listen to? There is just so much information out there that it can be hard to choose what and who to listen to.  
Know that everything you see on social media isn't always true. There are A LOT of false claims from companies out there. Most of them are "click bait."
Let's take Kim Kardashian's Instagram for example, she has millions of followers but her posts aren't always an accurate picture of her life. She has had dodgy sponsored posts cluttering her feed at times. It doesn't mean she stands behind these companies or that she thinks you should spend your money on the products she posts.
I have good news about this. Spotting sponsored posts on social media is super easy. Any posts that aren’t a natural fit for the normal style of the source are likely to be sponsored, meaning they’re not based on fact or genuine personal experience so probably aren’t worth noting.
Figuring out what to do when it comes to your fitness is confusing. Should I be kinder to my joints by running on the grass or the pavement? Am I supposed to be working out for 20 minutes or an hour? Should I workout barefoot or in sneakers? Does what I wear really matter?
To find the answers to these questions most people use Google. Since there is so much content out there and so many opinions you should fact-check before deciding to follow someone's advice. Research is key to not falling for false promises and empty words. Surveys, quality newspaper articles and academic reports are places you should go to do your fact checking. Instead of reading someone else’s take, form your own opinion.
 photo http---signatures.mylivesignature.com-54494-239-06A197BE6CA5E9915545882CEA3E5FBD_zpspy4sxr4u.pngIt is easy to get healthy thanks to the internet but there are so many people giving their advice and if you listen to them all it could set you back, so remember to look for factual guidance.

Monday, December 26, 2016

Making real resolutions for 2017


 photo http---signatures.mylivesignature.com-54494-239-06A197BE6CA5E9915545882CEA3E5FBD_zpspy4sxr4u.png
New year, new you. Is that really a positive resolution? I know, I know, you are scrambling to come up with an amazing New Year's resolution, right? You probably have plans and goals for 2017 but changes must be made so "new year, new you" sounds great! It seems so simple, doesn't it? Make a to-do list, and you have 365 days to complete it. I think we all can agree revamping your entire life is HARD, very HARD.
I think that New Year's resolutions are great. They get you into a positive mindset that gives you a fresh start and a determined outlook on the shiny new year. Sadly, most people lose sight of their goals by Valentine's Day. This got me thinking, Let's make a list of resolutions being really honest with ourselves. I'll go first.  They aren't your typical "I'm gonna get bikini-ready by March" they are little embarrassing to share.  But, I know I'm not alone. The best thing about my resolutions "list" is that these resolutions are easy to accomplish because they aren't that far out of reach. Go ahead and make your list too!

1. I will not binge watch KEEPING UP WITH THE KARDASHIANS, KHOLE AND KOURTNEY TAKE MIAMI, NEW YORK, ETC because I am bored and there is "nothing" to watch

Yes, this show is trashy, mindless, and utterly fantastic. But, watching mindless bickering between siblings over who gets to purchase a new mansion will leave you mildly brain dead. You don't have to give them all up, but maybe not watching EVERY spin off of KUWTK will make you feel a little better.

2. I will know what is going on in the world all the time so I can contribute to conversations about the topic.

I know I'm not alone.  You're at a party and your friends start talking about a recent news update on a long-running story that you didn't pay much attention to in the beginning, so you smile and nod and excuse yourself to go to the restroom to get out of the conversation. It's totally cool.  Now, just take the time and get yourself up-to-speed on what's going on.
I read theSkimm everyday. It gives you a brief summary of what you should know.  I recommend. Use this link to sign up!

3. I will not rely takeout aka Grubhub when my husband doesn't cook for me.

I eat pretty clean most of the time but after a long day if dinner isn't ready or cooking for me, I order delivery. I vow to only order from GrubHub once or twice a month instead of being lazy and ordering like 4 times a month. My bank account will like this change too!
4. I WILL SPEND LESS TIME PICKING OUT MY "FLAWS" WHEN I LOOK IN THE MIRROR.
I can't remember not doing this. I know I have made some major improvements and it makes me happy to see my results but really it's sad that it's almost natural for us to look in the mirror and feel bad about what we see. It's crazy! Where is the girl that is kicking ass on a daily basis? I'm going to try to be more positive this year, I invite you to do the same, when you look in the mirror try verbally acknowledging one thing you see and like, every time. Maybe, just maybe, we all can see what everyone else sees, which is a wonderful and insightful woman!

Thursday, December 15, 2016

Christmas Sleep + gift guide



How hard is it to wake up during the winter when it’s so much easier to stay in your warm bed? It is very common to wake up to dark and cold weather.  Research suggests that our circadian rhythms change over the winter months. This Christmas, do yourself a favor and get up early and get quality sleep.
So where does the urge to stay in bed come from?  When night falls and the light begins to fade our pineal gland starts to produce melatonin.  This triggers to the body that it is time to shut down for the night and let the cells recharge which makes us feel sleepy.  In the morning the light that comes through our eyes acts as a trigger for the pineal gland to stop producing melatonin.  This then signals to the body that it’s time to wake up and get on with the day.  However, in winter the light in the morning is often dull or non-existent so the body does not completely stop producing melatonin.  Knowing this, it makes sense that getting out of bed in the winter is harder as we do not get the same wakeup signals in winter that we do in summer.
During the Holiday season your internal clock is all messed up so getting up early without a good night sleep makes it VERY hard. A simple way to combat this is to make sure that you get enough quality sleep as much as possible over the Christmas period so that waking up is as bearable as it can be.
Making sleep happen is simple. Here are a few things you should do.  First, you need to make sure that you go to bed at a consistent time each night.  When you have decided on the time you will be going to bed start winding down about 30 minutes beforehand.  This means stop looking at your screen (ipad, phone, etc), brush your teeth, change into your pjs,  turn off the lights and get into bed.  In the morning when your alarm goes off get out of bed straight away.  Don’t press snooze.  
Getting proper sleep is difficult. If you do this you will feel more awake and alert and your body will thank you for the additional time it has to rest and recharge.
Do you have any extra tips for getting enough sleep over Christmas?

Still need ideas for the fitness lover in your life? I've got some ideas and ways to save money:

DAILY HARVEST $47.94

Daily Harvest delivers varieties of delicious, whole food, ready-to-blend smoothies and ready-to-heat soups to your freezer. Seriously, this product is a time saver. It takes all of 30 seconds! This product has saved me so much money and stress when it comes to eating well. I don't ever feel like I'm compromising my nutrition. Use the code Sassy25 to get 25% off your first order!

SPARKLY SOUL $15.00

I live in this product. I wear a sparkly headband everyday because I love to be a workout princess. Sparkly Soul guarantees no headaches and no slip. The entire band is elastic. If you click on the link Sparkly Soul is running a holiday daily special. Each day a new headband is on sale!

GREAT SOLES $12.00
It’s said that wearing socks during your workout increases circulation, helps you grip onto slippery surfaces, and makes for more enjoyable enhanced cushion or comfort. I love grippy socks. Plus the pic is of MY feet. I'm actually standing for this product. From now until Dec 25 you can get 15% off a order of 1 pair of these socks with the code sassygirlfit15
 photo http---signatures.mylivesignature.com-54494-239-06A197BE6CA5E9915545882CEA3E5FBD_zpspy4sxr4u.png

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Friday, December 9, 2016

Simple tips for staying in shape this holiday



It's Christmas time! It's also holiday party time, which means, free-flowing wine, Christmas cookies, etc. This means you will be taking in more calories. If you don't pay attention to what you are putting in your mouth now, you could be spending more time in the gym after the holidays are over.  Yes, you can still enjoy the season if you make some simple lifestyle choices during this festive time.

You can have alcohol but don't "forget" those calories count and can add up quick!

Most mixed alcoholic drinks are VERY high in calories and if you don't include them in your daily calorie allowance you are just asking for your jeans to feel tight. Even a sip or two every party can add up. Do your homework and find a list of alcohol calorie content in advance of your party. Just a glass of wine, 220 calories, has the same calorie content as a sugared doughnut. So, think before you drink!
Don’t Skip Meals
You are not doing yourself any favors by "banking" calories by missing meals. When you do this you can cause your blood-sugar levels to drop and that entire bag of Holiday Oreos will be gone in no time. Want more bad news? You'll probably crave the most calorific foods available. You should just stick with your normal eating schedule. Remember eating a healthy breakfast always does a body good!
Get your beauty sleep  
Weight gain and sleep are directly related. Losing just an hour or two of sleep due to a few late nights during the Holidays can increase your chances of gaining weight. A bad night’s sleep can increase stress hormones, which makes blood sugar fluctuate wildly. The constant crashing of your blood-sugar levels can make you want to gorge on comfort food – and there’s plenty of that around at Christmas!

Stay hydrated with WATER not WINE

When you drink alcohol you dehydrate yourself. When you drink water you are washing away the toxins in your body, and drinking water actually prevents the retention of fluids. Get into the habit of always having water with your meals.
 photo http---signatures.mylivesignature.com-54494-239-06A197BE6CA5E9915545882CEA3E5FBD_zpspy4sxr4u.pngMost people think that their health and fitness plan will be easy to maintain during the holidays but unfortunately a lot of people end up giving it up early on.  All you really need is a degree of willpower, and there’s no reason why you can’t indulge without the bulge this Christmas.

Still need gift ideas? I’ve got some fitness themed ideas for you plus discounts on these items:

DAILY HARVEST $47.94

Daily Harvest delivers varieties of delicious, whole food, ready-to-blend smoothies and ready-to-heat soups to your freezer. Seriously, this product is a time saver. It takes all of 30 seconds! This product has saved me so much money and stress when it comes to eating well. I don't ever feel like I'm compromising my nutrition. Use the code Sassy25 to get 25% off your first order!

SPARKLY SOUL $15.00

I live in this product. I wear a sparkly headband everyday because I love to be a workout princess. Sparkly Soul guarantees no headaches and no slip. The entire band is elastic. If you click on the link Sparkly Soul is running a holiday daily special. Each day a new headband is on sale!

GREAT SOLES $12.00
It’s said that wearing socks during your workout increases circulation, helps you grip onto slippery surfaces, and makes for more enjoyable enhanced cushion or comfort. I love grippy socks. Plus the pic is of MY feet. I'm actually standing for this product. From now until Dec 25 you can get 15% off a order of 1 pair of these socks with the code sassygirlfit15

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Thursday, December 1, 2016

Sassy Girl Fitness Holiday Gift Ideas


 photo http---signatures.mylivesignature.com-54494-239-06A197BE6CA5E9915545882CEA3E5FBD_zpspy4sxr4u.png




It's the first weekend of December! Do you need something for the fitness buff in your life? I have some fitness themed gift ideas for you! The best part? You can shop from home! I've included links to where you can find everything online (just click on the name of the product). There is something for everyone on this list. You can be a fitness fanatic or a "newbie." I've got you covered!

DAILY HARVEST $47.94

Daily Harvest delivers varieties of delicious, whole food, ready-to-blend smoothies and ready-to-heat soups to your freezer. Seriously, this product is a time saver. It takes all of 30 seconds! This product has saved me so much money and stress when it comes to eating well. I don't ever feel like I'm compromising my nutrition. Use the code Sassy25 to get 25% off your first order!

SPARKLY SOUL $15.00

I live in this product. I wear a sparkly headband everyday because I love to be a workout princess. Sparkly Soul guarantees no headaches and no slip. The entire band is elastic. If you click on the link Sparkly Soul is running a holiday daily special. Each day a new headband is on sale!

GREAT SOLES $12.00
It’s said that wearing socks during your workout increases circulation, helps you grip onto slippery surfaces, and makes for more enjoyable enhanced cushion or comfort. I love grippy socks. Plus the pic is of MY feet. I'm actually standing for this product. From now until Dec 25 you can get 15% off a order of 1 pair of these socks with the code sassygirlfit15

FITDECK $9.99
FitDeck Bodyweight Cards.FitDeck is a must for the fitness buff in your life! Fitdeck is a deck of 56 exercise playing cards.  The 56 card decks focus on bodyweight exercises such as yoga, pilates and stretching and there are 26 cards that incorporate exercise equipment such as dumbbells and kettlebells. Each card has three fitness levels (beginner, intermediate or advanced) so basically FitDeck has made exercise excuse proof! FitDeck is such a great tool for those that travel. It is fun and super simple. You just carry the cards with you and then when you get a spare moment shuffle them, pick one out and perform the exercise shown on the card.

JUMP ROPE $14.97
A black skipping rope.Where you a skipping rope "champion" growing up? Yes, a skipping rope is a simple gift but did you know that the skipping rope can burn 750 calories in one workout.  You can get a rope that is “old school” but now you can get ropes that talk to you, skipping ropes which measure the calories burned and more. I’m including my favorite rope.  Plus, skipping is such a simple exercise that anyone can do it, making the skipping rope a perfect present for people of all fitness levels.

WEIGHT LIFTING GLOVES $18.99

I love my gloves. They allow me to lift heavy stuff so I can challenge my body but my hands are protected. They are great. Weight lifting gloves are a simple but valuable gym accessory.  They allow the user to get a proper grip on the weights, reduce pressure on the hand and wrists and stop the weights from rubbing against the hand skin.

Just because it is Christmas doesn't mean fitness should be put on hold. Giving the gift of fitness will give the person in your life a gentle reminder to "keep on top of it!"
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Saturday, November 26, 2016

Holiday Season Eating



I don't know about you but Christmas is seriously stressful for me when it comes to eating healthy. It can be challenging if you have eating issues. Why? Well, for me, I gave up sugar 7 months ago. I gotta try not to eat the food I am surrounded by.  I'm strong but I don't know if I'm strong enough yet for this. Guess, I gotta put on my big girl underwear and step up my game.
This got me thinking. I know this time of year brings on a lot of unsettling feelings. The following are some tips to avoid eating compulsively during the Holiday Season:
1.  Remember that deprivation leads to binging. Don't put anything on your DO NOT eat list. Tell yourself that you can have whatever you want but that you choose to only put foods into your body that make you feel good.
2.  Acknowledge the foods you enjoy. Enjoying them is not a sin. You don't have to earn your food. Food is a necessity in life and you should enjoy every single time you open your mouth.
3.  Tell yourself : “This holiday season, I will not diet”  This will take the pressure off of you. This does not mean you can go hog wild and eat an entire pie night after night.
4.  Do NOT deprive yourself, ahead of time. Just because you know that you have a holiday party on Friday you should NOT starve yourself until then. Doing this will backfire and make you gorge.
5. Inquiring minds want to know. Ask for the recipe, if you love something you tried. If you get the recipe and it's made of things you know you shouldn't put into your body all of the time, find ways to modify the recipe.
Whatever you do, do not criticize yourself no matter the weight or shape of your body.

 photo http---signatures.mylivesignature.com-54494-239-06A197BE6CA5E9915545882CEA3E5FBD_zpspy4sxr4u.png   Enjoy your holiday.

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Saturday, November 19, 2016

Holiday Help. Avoid weight gain with these tips.



The holidays are coming up. This does not mean you can “relax” on your fitness and diet between now and the New Year. Just because you have parties, travel or holiday shopping does NOT mean you can “skip it.” You can avoid holiday weight gain, start now! Plan your holiday “attack” and watch what you put in your mouth every single day! During the holiday season we eat on average an extra 619 calories a day, that means an extra 5 lbs of fat.
Do you need some help getting on the right path? I'll help. Here are some things you can do:
  • If you are not already exercising, start immediately! If you already are then slightly increase the intensity. Do both cardio and strength training intensely.
  • Do you walk enough? Be honest. Try to increase your daily steps over the course of the next 30 days. Add an additional 500-1000 steps to your weekly step count. Most smart phones will do this if you have the device on your person. It's the "health" app. It has a heart on it.
  • I know Starbucks is calling your name this time of year. Try to resist. Sugary flavored coffee has empty calories. Drinks like soda, juices, and alcohol do too. Watch out! On average a person consumes an additional 450 calories a day from these beverages.
  • Avoid alcohol, if possible, I get that you want to drink at holiday parties so try to have a glass of water in between cocktails when you do drink.
  • Hydrate yourself EVERY. SINGLE. MORNING. Start each morning off with 16 ounces of water.
For most the holiday season means weight gain, it doesn't have to though. You should workout to maintain your current lean muscle and body weight so that you can enjoy a little holiday indulgence.
 photo http---signatures.mylivesignature.com-54494-239-06A197BE6CA5E9915545882CEA3E5FBD_zpspy4sxr4u.pngThe take away from this post is not to get off on the wrong foot this Thanksgiving. If you have 1"bad" day, there is always the next day to get back on track and re-focus.
HAPPY THANKSGIVING!
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Thursday, November 10, 2016

Holiday Travel



Thanksgiving is quickly approaching. This means it is the busiest time for travel. If you are traveling by plane, train, or car I have 6 tips to get you to your destination a little more healthier and happier!

Plane

You have two legs so use them.
I realize that moving walkways are faster than walking on the regular walkway. Really do you need to get to your gate faster if you already have a 2 hour layover? Resist the urge to be lazy and walk next to, not on, the walk ways. Take the stairs while you are at it

Bring your OWN food onto the plane.
No more do you get little packets of pretzels or peanuts on most domestic flights. Make sure you stash a healthy option in your carry on so you won’t be tempted to swipe your credit card out of convenience. You really don't need that $10 bag of overpriced Trail Mix, do you? Need a suggestion? A simple sandwich and a piece of fruit are easy to get through the security check.

Trains

Stand Up
Every chance you get, stand. Get on your feet when you’re waiting for your train to board, after finding your seat, and once the train gets moving.  You can sit when you are actually traveling. You don't need to "practice" sitting down before.

S-T-R-E-T-C-H
You don't want your blood to pool in your extremities. Move your body in simple ways while seated. Roll your neck, gently twist your back side-to-side, roll your ankles and wrists, lift and lower your feet.

Car

Carry Water  I think this one is a no brainer. Find a water bottle that fits in your car’s console and take it with you wherever you go. Stay hydrated with water and it will be easier to avoid high calorie sodas, juices, and energy drinks, during rest stops.

Sneak in some fitness. This one is a super easy way not to feel stiff when you arrive at your destination.  Wear your sneakers on the road and workout clothes and turn pit stops into exercise zones. Jog around the parking lot, find a bench and do a few pushups or triceps dips, or pack a jump rope in the trunk and get in a few skips next to the car.


 photo http---signatures.mylivesignature.com-54494-239-06A197BE6CA5E9915545882CEA3E5FBD_zpspy4sxr4u.pngThese are super simple ways you can "enjoy" your holiday travel this year.

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Wednesday, November 2, 2016

Karma, it's real!



I've been thinking about Karma a lot recently. The simple Google answer to what Karma is...destiny or fate, following as effect from cause. To break it down, if you're doing good things, good things happen in return and vice versa.

I believe in karma and my husband gives me flack about it. He does not believe. He thinks I'm insane that I'm constantly talking about it. For me, it helps me let go of things out of my control when it comes to others. This does not mean I don't stress about other's actions because I do. Being lied to for example sucks and speaks more about the person doing the action, but guess what ... karma.  The thing about karma is there are consequences to treating others and yourself badly. It will eventually come back to bite you in the backside.

If you're avoiding your health, eating poorly, and living a sedentary lifestyle, well guess what? Karma, fitness style. Are you treating your body badly? Are you telling yourself lies, giving yourself validation for behaving badly? Just think about how you might feel in 5-10 years. Do you really want to eventually suffer the consequences of bad vibes all over your fitness? We may not be able to control other people, but we can sure control our own karma when it comes to getting healthy.
If you put in 100% into your fitness you will reap the benefits. Your body wants to be treated well, fed right and exercised regularly.  If you want your body to work well for you in the long run you have to put in some effort right now.

Your body will definitely let you know when you are not treating it well, think illness, obesity and stress. So take care of you and listen to your body and treat your body like you would treat the President, with Respect.  
 photo http---signatures.mylivesignature.com-54494-239-06A197BE6CA5E9915545882CEA3E5FBD_zpspy4sxr4u.png

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Thursday, October 27, 2016

Sassy Girl Takes A Stand



I thought I was getting sick. My symptoms were nausea, headaches and restlessness. When the shakes first started, I thought it was probably too little sleep.
The symptoms came and went, off and on over the course of many months.
It took a while before I noticed that I'd start feeling sick as I was heading into work.

As a freelance fitness instructor I teach at about a half dozen fitness centers, and gyms each week.  Some are very high scale and some are very prestigious.  After many years teaching fitness I’ve learned how to command a room and be good at my job.  I can teach as many as fifty people simultaneously and still give each client individual attention.  In short I am good at what I do and as a result I am sought after.

A few years ago a new gym opened close to my apartment and the owner asked me to teach for him. They couldn't afford to pay what some of the other gyms could but it was appealing to teach somewhere in the neighborhood.  I was also able to come in on the ground floor and start a barre program to my own specifications.

Things started out relatively well.  Local clients followed me to the new gym and soon new students began to fill the room. I was creating new classes and feeling good about myself.
Flash forward a year later, and things started to change.  A man who I will call “Joseph”, a co-worker began making unwanted remarks and comments to me and to clients. I was uncomfortable with the way he was treating many of the women who he came in contact with. Being that his job was as a receptionist he came in contact with everyone.

I heard from multiple sources that he had been spreading a rumor that he and I were having an affair.
He was unprofessional and intrusive.  He was making me look bad and was turning off the people I had been working so hard to bring in.  

I complained to the owner right away.  I pointed out that this man was causing a hostile work environment.  I complained to the owner a short time later that after a series of encounters with “Joseph” I was beginning to fear for my safety.  
Nothing was done. In fact after complaining often times I found myself alone in the gym with only “Joseph”.

Not only have my complaints fallen on deaf ears I have watched time and again as fireable offenses have gone unpunished.  He has been caught training his own clients at the gym without permission, effectively stealing revenue from the gym.  He was caught on camera bringing a woman to the gym after hours and having sex with her.  

He has flirted with clients and I know at least one or two who have complained.  
This is a small gym with no security.  I have complained and have offered written accounts of what I have seen and experienced.  Yet time and time again the owner has given me myriad excuses as to why he can’t let this man go.  
“Work with me, Jessica. What can I do?”  
“I have no one to replace him.”
I tried reasoning with the owner and giving him simple suggestions for fixing this problem. I didn't want to give an ultimatum because I know they never work. Basically it came down to him or me.  He works at the reception desk.  That job can be filled a dozen times over with little more effort than posting an ad online or even posting a flier at the front desk.

But nothing has been done.  Month after month. I am so angry at myself that I let myself be disrespected and so unappreciated.  That I let myself feel threatened and intimidated.  That I waited so long.  

I have come to realize that I am in a hostile workplace.  The fitness industry is by and large progressive when it comes to women in the workplace. Look at any gym and you see girl power on display.

I think that is why this bothers me so much, because a gym I helped build has chosen to side with a male employee over a female teacher.


 photo http---signatures.mylivesignature.com-54494-239-06A197BE6CA5E9915545882CEA3E5FBD_zpspy4sxr4u.png I don’t think that in locker rooms men talk as grotesquely as Donald Trump would have us believe.  But I have experienced first hand the boys club mentality and it angers me to the point that I have begun to tremble all over again. To sum it all up, just this last week, I quit...finally!

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