tag:blogger.com,1999:blog-15116778443490861212011-11-27T18:43:00.519-05:00Follow me on my journey to being a Healthy Girl. Find tips, tricks, and advice on exercise, nutrition, and living well.Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.comBlogger231100tag:blogger.com,1999:blog-1511677844349086121.post-14515733610217805182009-07-29T13:44:00.002-04:002009-07-29T14:00:43.783-04:00

I started out with the best of intentions. Even though I was attending a wedding reception with a group of good friends, I vowed not to have any alcohol or junk food. I wasn't feeling well, and both of those things would only make the problem worse. I started out fine. I only drank water and Diet Coke while my friends took advantage of the open bar, and sampled just a bite of the delicious

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-85618145829740891332009-07-27T22:19:00.006-04:002009-07-27T22:35:45.719-04:00

The classic yoga plank is a great all-over strengthener and toner. Not only does it strengthen your core, your legs and shoulders get a workout too.To begin, rise off the floor onto your palms and toes. Fingers should be spread with fingertips pressing into the floor and shoulders should stay aligned directly above the wrists. Be sure to keep a slight bend in your elbow and don't lock out the

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-3389072720856302442009-07-17T16:18:00.004-04:002009-07-17T16:32:45.931-04:00

When it comes to losing or maintaining weight, going it alone is hard. I'll admit, I'm much more likely to eat healthy when I know that someone else will be checking my food diary. The same goes for my workout journal. It seems that when subjected to the light of someone else's scrutiny, suddenly all the excuses and justifications I made to myself don't sound as convincing. So when you're trying

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-50254526240604404022009-07-16T17:12:00.002-04:002009-07-16T17:31:29.087-04:00

In reading an article for one of my classes, I came across the following statistic:Since the release of the Surgeon General’s Report on Smoking and Health in 1964,Americans have consumed 17 trillion cigarettes and approximately 10 million people in the United States have died from smoking related causes.• American Cancer SocietyThat means that since finding out how detrimental smoking is to your

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-76664413286723861902009-07-13T22:24:00.002-04:002009-07-13T22:36:50.582-04:00

In order to keep my workouts exciting and effective, I'm always on the lookout for new or improved exercises. That means scouring the Internet, looking through magazines, and taking classes to find new ideas and to spur my own creativity. This program from Women's Health Magazine for working your way up to doing unassisted pull ups is one of my favorites. The traditional body weight pull up, if

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-67000281750264339132009-07-08T13:53:00.002-04:002009-07-08T14:05:10.173-04:00

This list was published in the most recent issue of Shape magazine, and I thought it was too good not to share.Because it's unique; no one else has the same one.Because it's capable of extraordinary feats, enabling you to run, climb, jump, lift, squat, snuggle, and spoon.Because no matter how badly you treat it, it's willing to give you another chance.Because it's expressive, telling you how it

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-41662943855138020072009-07-07T20:21:00.002-04:002009-07-07T20:30:19.316-04:00

When it comes to working out, I have a pretty standard routine that I follow. Cardio comes from swimming, biking, or running. Period. Until Saturday. Saturday I did Zumba. Now, anyone who knows me well enough will tell you that I have zero internal sense of rhythm. Therefore, dance classes are not really my thing. However, I think that one of the best things to do to keep the routine of

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-22984934522711198682009-06-30T22:47:00.002-04:002009-06-30T23:22:01.641-04:00

Just like you'll find good and bad in any other profession, there are good and bad personal trainers. However, unlike a bad receptionist, a bad trainer can have a direct effect on your health and well-being. So how do you determine you're working with a good trainer? There are a few general guidelines you should follow.First, ask to see a copy of your trainer's certification. Look for one of the

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-70383886146181990912009-06-29T21:43:00.007-04:002009-06-29T22:11:12.187-04:00

In honor of completing my Level 1 YogaFit training this weekend, today's move is a relaxing and restorative yoga pose. If there's anything I could use on a Monday, it's a little relaxation and restoration.Legs Up Wall1. Begin by kneeling with heels and glutes touching a wall. If you're using a mat or towel for extra comfort, kneel to the left of your mat.2. Using your hands for support, drop your

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com1tag:blogger.com,1999:blog-1511677844349086121.post-37003086873985261392009-06-23T13:37:00.002-04:002009-06-23T13:50:50.566-04:00

As kids we learn to expect a reward for a job well done. A gold star on our chore chart, a happy face on the top of the paper; these things signal recognition of our effort. As adults, rewards aren't as straightforward or forthcoming. Why is that? I think that everyone still enjoys some sort of recognition for a job well done. For me, part of setting fitness goals is having a reward for achieving

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-14386020206491229852009-06-22T18:53:00.002-04:002009-06-22T18:56:56.747-04:00

In branching out and looking for new ways to share my views on fitness, I've joined a website called FitOrbit. It offers a platform for providing nutrition and exercise plans from a distance. Each plan is customized to you, just like working with a trainer one-on-one. Check it out and let me know what you think!

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com1tag:blogger.com,1999:blog-1511677844349086121.post-3805778428020506092009-06-13T16:14:00.000-04:002009-06-13T16:20:39.196-04:00

It's time for another confession. I'm a cheapskate. So, if I've paid for a meal, my tendancy is to finish every last bite to get my money's worth. That my work for my wallet, but it's terrible for my weight. What to do? First of all, I start by ordering smaller portions, like a kid's meal or an appetizer for my meal. Second, when I'm full, I stop and have the plate taken ASAP before I change my

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-57045699041307981862009-06-11T14:10:00.002-04:002009-06-11T14:40:24.894-04:00

Summer brings the inevitable summer vacation. It's a chance to spend time with family, get away from it all, and relax. But how do you stay healthy while you're getting away from it all? Here are some tips to help make your next trip a little healthier.• Take advantage of local produce. It’s a good chance to get fruits and vegetables that may be out of season where you are, or that your location

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-39830845101861817422009-06-08T13:53:00.003-04:002009-06-08T14:02:09.967-04:00

Having the ability to run is a goal for many people. But how do you go from sitting on the couch to being a runner? A little bit at a time. Each run should last approximately 30 minutesWeek One: 3 min. walk/ 1 min. runWeek Two: 2:30 min. walk/ 1:30 min. runWeek Three: 2 min. walk/ 2 min. runWeek Four: 1:30 min. walk/ 2:30 min. runWeek Five: 1 min. walk/ 3 min.

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com2tag:blogger.com,1999:blog-1511677844349086121.post-78206149319677240032009-06-04T14:30:00.002-04:002009-06-04T14:50:37.156-04:00

I don't know about you, but I come home every night and prepare a fresh, wholesome, made-from-scratch meal... or not. Though I'd love to be able to do that, the reality is that life is just too busy sometimes, and I often find myself in the situation of needing to eat something quickly or on the go. But how do I find a healthy option? Here are some of my strategies:• Keep healthy frozen meals on

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com3tag:blogger.com,1999:blog-1511677844349086121.post-38458120825295083162009-06-01T21:04:00.004-04:002009-06-01T21:18:59.184-04:00

One of my favorite parts of being a personal trainer is coming up with new exercises and programs. I get to be creative, and it's always a thrill to come up with something new that works just how you want it to. Every Monday I plan to post a new exercise or workout plan for you to try out. It's a great way to try something new and keep things interesting.This routine is one that I use when I'm

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-89111404555880383332009-05-28T12:48:00.000-04:002009-05-28T12:51:32.966-04:00

How often should you weigh yourself if you’re trying to lose weight or maintain a weight loss? There are lots of different opinions on this subject, but I’ll share my philosophy with you. The advice I give is based on the personality of the individual. For some people, the number on the scale carries a lot of importance, and it can be devastating to see any gain. Keeping in mind that body weight

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com1tag:blogger.com,1999:blog-1511677844349086121.post-5766545133229927332009-05-26T14:05:00.003-04:002009-05-26T22:03:54.314-04:00

I'm the kind of girl who needs something to work toward. The idea of exercising to maintain my weight or for health, while both valid reasons, aren't really enough for me to haul my butt out of its comfy trench on the couch. I need to be working toward something. To that end, I set performance-based goals for myself. I'm always trying to go faster, do more reps, or lift more weight. Recently, I

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-51979171854211768972009-05-23T16:28:00.004-04:002009-05-23T16:43:01.818-04:00

Around here, Memorial Day weekend is the unofficial start of the summer cookout season. I always look forward to the chance to hang out with friends and enjoy some great food. Here are some of my strategies for staying healthy at these gatherings (without being "that girl" with the food issues).Offer to bring a dish to share, and make it a healthy one. A big green salad, a veggie tray with low

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com2tag:blogger.com,1999:blog-1511677844349086121.post-3527119699959361142009-05-22T17:09:00.003-04:002009-05-23T16:42:16.392-04:00

It's confession time. I'm a fast food junkie. It's true. I try to eat healthy, but certain fast food items just call my name. Like the Volcano Taco at Taco Bell. I don't know what it is about that lava sauce, but I just have to have it. So how do I reconcile being healthy with my cravings for fast food? First, I plan. At my next meal I'm concious of making it low in fat,

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com1tag:blogger.com,1999:blog-1511677844349086121.post-5780442203203914612009-05-21T14:16:00.003-04:002009-05-23T16:42:34.910-04:00

Some things I hear on a regular basis:"What diet are you on?""I lost 20(or 40 or 60) pounds on the X diet, but I gained it all back when I went off of it.""What do you think of the Y diet?""I'm starting my diet on Monday."So, what's the best diet? The short answer is: the one you'll stick with. The bottom line is that I'm not a fan of diets. To me, a diet is something you're on or off of. A diet

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com3tag:blogger.com,1999:blog-1511677844349086121.post-73252030413212633002009-05-19T12:01:00.002-04:002009-05-19T12:13:29.181-04:00

I've maintained my goal weight for the better part of 2 years, but that's not by accident. Maintaining weight takes thought and planning, just like losing weight. One of the tricks that I use is what I call my High Water Mark. I weigh myself every Monday, and if my weight two weeks in a row is 5 pounds over my normal weight, then I know it's time to take action.Do I need to start tracking my food

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com0tag:blogger.com,1999:blog-1511677844349086121.post-91924108583992637122009-05-18T14:16:00.009-04:002009-05-18T14:54:05.959-04:00

I'm not your typical personal trainer. I'll freely admit that I'm not a gung-ho fitness buff. Sometimes making the healthy choice isn't the easy choice. And for a long time, I made the easy choices and wound up 35 pounds overweight, unhealthy, and unhappy with my body. The look on my face in these before pictures say it all. I was working a desk job that constantly stressed me out. I'd hit the

Mackenziehttp://www.blogger.com/profile/11388132421305692545noreply@blogger.com4