A tag of my own...

I thought I'd send around a tag of my own. People ask me all the time for fitness tips, how to lose weight, what are the best exercises to do, etc....so here is a few things I learned in my masters degree program (Exercise Physiology) eons ago and other things I've read or heard that I think work well...by the way, I am by no means an expert...this is just my opinion. Ok, here we go...

1. You need to exercise at least 30 minutes a day/5 days a week to see real (by real, I mean really good) benefits. More than an 1 hour a day is too much (increases chance of injury or burn out and is just crazy anyway). This exercise should be continuous and involve large muscle groups (legs). Running, walking, elipse machine, swimming, bicycling, etc...
2. You should lift weights. The more muscle you have the more calories you burn at rest. Fat does not burn calories (darn!). Jillian from the Biggest Loser is a big advocate of weight training (just look at her shoulders and arms!). I like more cardiovascular exercise because it is better for your health and heart, but I do agree that weight training is great to sculpt your body and for weight loss. ( I do 15 minutes a day is all)
3. When you exercise your heart rate should be higher than it is at rest. Ha Ha! I'm sure you've figured that out, but lots of people think they are exercising when they are just leisurely walking and talking and not getting much benefit. You should feel like you are exercising and want to be done ASAP! That is not to say, no pain no gain--but actually I think some pain or no gain. Heart rate should be at 70-80% of your max. Maximum Heart Rate=220-age, then multiply that number by .7 and .8--that will give you the range your heart rate should be in while exercising.
4. Don't overdo it!!! Anyone who wants to start exercising or lose weight needs to progress slowly. You will get injured or just burn out if you try to hard in the beginning. If you haven't exercised for a while, don't start with jogging. Walk.
5. Don't get discouraged if you don't see weight loss right away or you actually gain a couple pounds here and there. Muscle weighs more than fat. The body is adapting. Watch Biggest Loser--those contestants exercise 3-4 hours a day while they are on that show and sometimes they don't lose very much weight in a week. After a few months to several months, you will see results if you stick to it. Just stick to it!
6. Drink lots of water. Before, during and especially after working out.
7. Mix it up. I am very bad at this because I love running and that's all I would do if I could, but I've learned that mixing it up is good. Your body will try to adjust when you do the same thing every day, so you've got to trick it. It's you against your body! If you hit a plateau, especially, try a different exercise. So walk or run a few days and bike on the others or exercise on the elipse and swim a couple days, etc...
8. Exercise when it is easiest for you. I am a big believer in morning exercise, because as the day goes on there just seems to be more and more reasons why it is too hard to fit it in.
9. Make it as convenient as possible. I love having exercise equipment at home. I can just roll out of bed and hop on. Or just leave from your house to bike or run and loop around ending at your house again.
10. Just do it!! You know it's been on your New Year's Resolutions for years and years--it's on everyones! Just exercise--you will be so glad you did!!

That's all. Again, I'm not the expert, just my two cents. I tag Steph to reveal her knowledge and two cents on decorating tips. I tag Jen to reveal her knowledge on the best places to visit in Utah (weekend trips, camping etc..) and I tag Brittany to reveal her top 10 fashion tips. Thanks!! Love this tagging stuff. (By the way, if you want to leave comments you click on the time at the top of the post).

Products Tag

Tagged! I have actually been tagged a few times, but have forgotten to do them! I will repent of my wrong doings and will now do my blogger duty and fulfill my tag assignment...So here are the best products I've found in no particular order...
1. Neutrogena's oil-free eye makeup remover (removes even waterproof mascara--says so on the bottle)
2. Citre shine Anti-frizz serum---Scott is also a big fan of this, but don't tell him I told you. It smooths the hair nicely and adds shine.
3. Pantene Full and Thick Shampoo (and Conditioner)--for all of us thrifty gals.
4. NatureMade MultiVitamins for Her (or PreNatal when pregnant, nursing or planning on being pregnant soon). They come in bottles of 300 for only $12.99 at Costco. I have used them for 11 years now. Let's face it--who gets all the vitamins and nutrients they need in the food they eat each day?
5. Crest Whitening Rinse--Scott loves this. His teeth are very white and beautiful. I forget to use it regularly so my teeth aren't as white and beautiful.
6. Olay body wash--ultra moisture with shea butter. Who doesn't want to wash in shea butter?(whatever it is)
7. Bath and Body Works Warm Vanilla Sugar--anti-bacterial deep cleansing hand soap. Nice neutral tanish color
8. Marshalls---like TJMaxx. Has great shoes for a fraction of the cost. You can find great stuff for everybody and your home.
9. See's Chocolates--California Brittle (puts other brittle to shame!)
10. Loreal Voluminous Mascara (I'm with Brit here)
11. Secret Powder Fresh Deodorant (same as Jen)
12. Mac lipstick in Plum Dandy or Origins in Berry (more of a matte finish)

That's all! I tag all those who read this! I love hearing what everybody else has found to be great.

Love my hubby!

Scott has been out of town this past week and I've realized (well actually I've always known) that I never want to be a single mom! I'm sure my kids never want me to be their only parent too! Caleb and Ryan have been sick (of course when the doctors away!) and have been up all night! They both have been sleeping in my bed this entire week, so I have 2 inches of space on one side, Caleb is sprawled out in the middle and Ryan is doing gymnasts all night ending up in various parts of the bed. When they finally fall asleep, I can't sleep because I'm worried that Ryan will bonk into Caleb or fall off the bed (it's a long fall for those of you who've seen our bed). Needless to say, I'm tired! On top of that, Ethan has been a bear this week....yes, sweet perfect Ethan. I asked him what the problem was and he started crying and said,"It's so lonely when Dad is gone". Broke my heart! We are so excited to have him come home!

When I changed the template, I lost several pictures off the blog so I thought I'd put some of my favorite ones on while attempting to get the "comments" to come up. I give up...I'm blogger retardo! I can't figure it out. I've tried everything, so I guess it's just not meant to be. I'll just be left wondering what you think of my postings...

Here's Ryan showing a little skin for all his fans!

Ethan looks just like Caleb to me in this picture. Or is it the other way around? Caleb looks like Ethan in this picture.

Ahhh...back when life was easy--only 2 kids!

One of my favorite pictures of Ireland and Ethan. Look at those chubby legs on Ethan. Don't you just want to squeeze him?!

Ethan and Ireland. So cute! Back when they were perfect children! Ha Ha!

This is one of the few times Caleb has crawled on his knees! He's not athletically challenged after all! (Just kidding!)

Here's some live footage of Caleb. He can crawl now although it is more commando style than anything. He looks like he is an army guy avoiding enemy fire sliding on his belly using his elbows to slither along. He will get up on his knees on the carpet but once he's on the wood floors, he likes to slither. I finally learned how to record and download video from my camera, so go easy on this first attempt. (By the way, if you click on the time at the top of the post, you can make a comment. That is the best I can get it to do so far.)

This is another family picture we had taken. The one we sent out at Christmas, they enlarged to a 16 x 20 and it looked a bit blurry, not to mention they made Scott look like he had been attacked by a MaryKay makeup party, Ireland and Ethan had very manicured eyebrows, and the baby had on eyeshadow. We all looked a little freakish. So...we had them enlarge another one. This is what it will look like, but in color and more clear--hopefully they will lay off on all the touch-ups! They had to head transplant the baby and Ethan, so Caleb looks a little funny but oh well.

President Hinckley--We will miss you!!