How to Make the Most of the 30-Day Squat Challenge

Today was the last day of our squat challenge, concluding with 250 squats, whoohoo!  That’s impressive for some of us compared to the fraction of the amount we were able to complete in one session before taking on the challenge.  Several of us participated, completing our squats on different schedules, but keeping each other accountable.  It wasn’t always easy.  There were days that we really had to push ourselves to keep our commitment.  We even missed one day and had to make up for it by skipping a rest day, but we made it.

30day squat

As you can see, the challenge starts low in numbers, and then gradually increases to reach 250 squats on the day of completion.  It started to get a little tougher for us around day 21 with 180 squats.  What motivated us to keep going is what we had already accomplished.  For those of you who are curious about the 30-day squat challenge, who are planning to start it, or who may have already started, here are a few things to keep in mind to make the most of it.

  • Plan it in your schedule as you would plan anything else.  It works better for some to get it over with first thing in the morning.  One person on the team preferred doing the squats in the evening.  Evaluate your situation and plan accordingly.
  • Stretch before and after squatting.  Stretching is a very important component of any workout to maintain flexibility, reduce soreness, and assist with proper blood flow.  Treat stretching like the first and last step of your daily workout.
  • Make sure you position yourself properly and have the correct form while doing your squats.  Your emphasis should be more on sitting than bending.  Your feet should be positioned wide enough apart to sit, and in equal distance apart.  Most of your weight should be on your heels, and you should be backing into your squat as if you’re sitting in a chair.  Never let your knees go past your toes.
  • For a deeper squat, you can spread your legs wider apart (deeper squats help with reducing cellulite too!).
  • Stay contracted during your squats.  Keep everything tight while squatting, including your abs.  This is another important part of your form since your abs are impacted by the exercise as well.  You should also squeeze you gluts when lifting up out of squat form.  Contractions like these help with definition and toning.
  • If you need to take a break, take a break.  Some of the challenges out there are suggesting completing the full set without stopping.  Challenge yourself and push beyond the limit, but stay in touch with your body and how it communicates with you.  Take a water break and start again if necessary.

What you can take away from this challenge is that it is designed for you to get into a habit of daily physical activity.  This is to motivate you to continue on your fitness journey, steadily increasing and gaining momentum.  Day 30 is not the end, but a beginning or a revival of good health and fitness.  Take on more challenges or challenge yourself. Do it with friends or alone.  The key is to stay motivated and stay active.

Have a Good and Fit day!

How to Save and Make Money Consignment Shopping

Many of us find the need to replenish our wardrobes when the seasons change, so what better time to talk about consignments, and how they can provide many solutions.  Consignment shops are places that take in items to sell.  Normally these items are used or pre-owned and are re-sold at a fraction of the original price.  The items vary depending on the specialty of the consignment shop.  There are furniture and appliance consignments, antique consignments, shops that offer cookware and home décor, and many others.  However, the most popular are clothing consignments.  Some of the shops may have a mixture of merchandise for sale.  For their operations to be successful, consignment shops need to have a consistent flow of inventory to sell.  This leads to how to save and make money from consignment.

Anyone who is always looking for ways to save and make a few bucks should pay close attention.  The first way to save money through consignment is by buying.  It sounds funny, but read on.  As previously mentioned, the consignment shops normally sell merchandise considerably lower than the original retail price.  Therefore, buying from consignors rather than paying full price at a mall or boutique could save a ton of money.  For example, a $6 pair of jeans spotted in the consignment store would have been at least $40 to purchase in the regular store.  Guess how much the $9 shirt originally was; $60.  That means a $100 outfit cost $15 in the consignment shop, which means a saving of $85.  Guess what else.  Consignment shops have sales and clearances just like regular department stores and some boutiques.  Many clothing consignment shops have items with prices ranging from $3 to about around $35.  $35 is normally the starting price of a range in a department store.  Some consignment shops’ prices can be much higher, but the prices of the items were much more to begin with, and the brands are higher end.  What about buying appliances?  Those are items that were no longer wanted or that had a problem, but the shop was able to fix it.  It’s sort of like purchasing a refurbished product.  Imagine how much you can save by buying those items used instead of new.  Another way to save money is to do a trade.  Some locations allow you to trade your items for other items in their store that you want.

Of course, some shops are good and some not so good.  It usually doesn’t take long to filter them out.  The good shops normally have specific requirements in place for sellers.  Just in case you’re new to this, you should have an idea of the best items to buy before you get started.  Most of the time, you can have a good experience with jeans, tees and tops, purses, dresses, and dress pants.  Shoes can be a little bit questionable, and it really depends on what kind.  Items for the home are mostly always a good buy.  Based on others’ experiences, appliances are good buys if you get them from one of the good consignments that have a good selection process (we will go over selection processes later).  One appliance consignment in the area guarantees to fix, replace, or buy back any item that has problems after the sale.  These are the basics of saving money by consignment shopping.  Let’s get to how to make money.

Since consignment shops need inventory to sell to keep things running smoothly, that leaves an opportunity for others to make money from items they no longer use or need.  Two ways have been observed.  The first way is to complete a membership as a new consignor.  Some shops charge a fee, like the $20 annual fee at Rave Reviews Consignment Boutique.  Other shops do not have any type of fee to consign.  After becoming a member, the shop provides their rules on the types of items permitted, condition required, and the payment arrangements.  The items permitted would fall within the store’s specialty.  The consignment shops would normally require items to be in good condition, and the payment arrangement would most likely be in the form of cash or check.  Most consignment shops also control the pricing of the items.  The payment arrangement is a split like 60/40, meaning 60% of the sale goes to the consignor and 40% of the sale goes to the store.  For example, let’s say a consignor drops off a pair of jeans that the shop accepts to sell, the shop decides to price them at $20, and the split is 60/40.  That means the consignor makes $12 and the shop makes $8.  Using this method, no payments are made to the consignor until after the item is sold.

Another way to make money is to simply sale the items to a consignment shop that will buy them on the spot.  With shops like Plato’s Closet, they don’t make you wait until the transaction is complete.  Once you sign up and give them some basic information, they will review your items that day, make a decision to accept or reject them, and pay cash for the items they accept.  These types of shops might have more specific merchandise requirements (gently used, specific items, certain brand names, particular age groups for clothing, etc.).  With this method, the payment amounts are still up to the consignment shop and their system, but you have the right to accept or decline their offer.  It’s up to you.

Which method is best?  The best method to make money from consignment shopping really depends on the person and their items.  If the items are things that are not really needed and it’s just to make a few bucks and clear some closet space, the get cash now method might be best.  It could save the time and work of organizing a garage sale.  If the items are more valuable, but the goal is still to get rid of them, it might be better to let the consignment shop sell the item and split the profit.  It’s probably worth the wait.  At least there are two methods available to work with.

To get the most out of consignment selling, it’s best to know what to sell.  As mentioned before, some stores already have guidelines as to what they will accept or what they want.  Plato’s Closet provides a list of some of their most popular brands, the items they buy, sizes and age groups for each gender for the clothing they buy, and other details about requirements and pricing.  In addition to that, they also give details about the items they need most at that time.  With that in mind, the items that have made the most money from both methods are appliances and home décor, higher end shoes, pants, and dresses.  This of course depends on style and brand as well.

With season changes, weather changes, and the holiday season rapidly approaching, now is the perfect time to start consigning.  It’s an opportunity to find some gifts or to rake in some extra cash to purchase gifts.  Alternatively, those not thinking about others can seize that opportunity to get some cool things or make some money to keep.  These are all of the ins and outs of how to utilize consignments to save and make money.  Happy selling and saving!

Have a Good and Fit day!

WordPress or Blogger: How We Decided

We’ve attempted several times to make the switch, or graduate, from Google Blogger to WordPress, and have finally achieved our goal.  After experiencing both, we’re able to share with you the differences, pros, and cons of each.  This is not an attempt to sell you on either.  It’s simply to provide you with our experience and opinions, so that you can use that information make the best decision for your personal and professional goals.

Simplicity for Starters

The statement of “graduating” from Blogger is somewhat of an indication of where each of these platforms falls in terms of level and versatility.  Google is a well-known name in the business and that provides the option to use many of their other apps and features in conjunction with your blog like Analytics, Adsense, Webmaster, Sites, Drive for documents and forms,  Gmail, etc.  Most everything about Blogger is easy.  The setup is quick and simple, and it’s free.  It’s also easy to make the design your own by adjusting colors, buttons, and fonts with just the click of a few buttons.

The layout makes it simple to decorate and personalize your site with their widgets that you can move and resize.  This makes it simple to add code, ads, pre-designed widgets, linkable photos and text, affiliate badges, Facebook, Twitter, and more.  You are not required to use code to make those changes, but you can adjust the code if you desire.  The most complicated thing about Blogger was setting up the custom domain name, which is optional, and was still not hard to figure out with the detailed instruction that Google provides and with the help of your hosting company.

The downside is that simplicity can be a good or bad thing, as it can help you get started right away with less frustration and time loss, but it can also mean limited options.  The setup of Google Blogger requires everything in the sidebars to be the same on each page unless altered by code.  It’s not possible to have more than one tag per page if you setup buttons for each page in a top navigation menu, and the only way to have a cascading menu is by entering code.  While some have been with them for years and vow to stay loyal, serious bloggers or magazine writers may eventually grow out of Google Blogger.

This Could Get Complicated

Why are so many blogger and website owners in general raving about WordPress?  It’s definitely a higher tech platform.  While they have an option that can be just as easy as Google Blogger (wordpress.com), the self-hosted setup (worpress.org) can be a little more complicated with having to download and upload the platform software.  Luckily, for us, the hosting company had it available in our control panel and teamed up with Site Scripts to make the setup a breeze.  Many other hosting companies have this process as well.

Being completely honest, there are some difficulties with WordPress for new users.  Those who have been using a previous system or those who are completely unfamiliar with code may have to adjust at first.  The thing to keep in mind is that the difficulties are part of a trade-off.  It takes some time to easily maneuver through the site, write articles, and even add videos that will properly show, but the rewards are well worth a little patience and practice.

The themes that are free are very simple and may not suit the needs of you site, but the site looks more clean, crisp, and professional even before adding design files or code.  WordPress has a lot more features to choose from and allows for much more individuality with the website, which is why many who aren’t bloggers have their websites built in WordPress to have more control from the back end.  The key is learning to use the abundance of features that come with this program.

The widgets only allow for adding a handful of features.  Everything else must be by plug-in or code.  After initially trying out many of the plug-ins for using ads, adding code, and designing the mobile site, we weren’t that impressed.  Many of them didn’t work properly or claimed to be free, but had upgrade charges for all of the desirable options.  One plug-in that was awesome and could have saved a lot of time if we had explored it first was Jetpack.  That along with Askimee has saved time by dealing with spammers, providing a decent mobile site, a great contact form, and so many more wonderful features.

After doing more research, we were able to find plug-ins that actually performed as the designers claimed.  We were also finally able to get our ads positioned where we wanted them.  They were well customized and tailored to the subject matter of our writing.  Although widgets and plug-ins made our life easier and saved on time, the best results came from adding or adjusting code.  That allowed for customization to the colors, buttons, ads, and anything else we wanted to change.

The most significant trade-off of working through the growing pains of moving from Google Blogger to WordPress is the increase in exposure and traffic.  In the short time that we’ve been on WordPress, we’ve had our best week of exposure on our site and the major social networking sites.

You Decide

Blogger is not for everyone and neither is WordPress.  The decision depends a great deal on your purpose.  Are you a serious writer or professional blogger?  Is your blog a hobby, or it is a part of your business website?  Who are you trying to reach?  What is the vision that you have for your blog, website, or online magazine?  You should ask yourself these questions when making your decision.  You might be ready for WordPress right away or you may decide to do like many of us and start with Google Blogger.  The choice is yours.

Have a Good and Fit day!

 

How Work-At-Homes Can Stay In Shape

Over the past decade, with the advancements in technology and software, many companies are moving toward a more flexible work setup, arranging telecommuter programs.  Individuals are also taking more risks to start their own company right from their homes.  It’s an arrangement that many dream of for the flexibility, comfort of your own surroundings, and the freedom of being available to those who need you.  This excerpt from Forbes.com sums it up:

“Across age groups and job categories, demand is growing for good-paying work that can be done right from home.  Nervous about falling 401ks, boomers hope to continue earning income without the hours or stress of office life.  Gen Xers, often caring for elderly parents or young children, are thirsty for flexibility.  And younger cohorts are attracted to “free agency” more than ever.”

The thing that is least discussed about working from home is how it affects one’s health.  Based on experience, here are some things to keep in mind to maintain a healthy, balanced lifestyle while working from home.

1.  Try to start or end your day with a workout.  Whichever time suits your schedule best, morning or afternoon, get some exercise.  It always helps me to start my day with a workout.  It makes me feel mentally stimulated and packed with energy.  For those working from home, it increases activity levels and can prevent unwanted weight gain.

2.  Stick to scheduled meals and snacks.  Having the luxury of working from home doesn’t mean that it’s okay to take advantage all day access to the kitchen.  Even random snacking can lead to excess calories and, eventually, fat.  Just as you plan your workday or to-do lists to meet deadlines, plan your meals and stick to your plan.  Have your breakfast, lunch, and dinner, and planned snacks in between.  Don’t put unhealthy snacks around the house that you know you’ll be tempted to have in front of you throughout the day.  Stock up on fruits and vegetables, whole grain foods, and water.

3.  Get out of the house when possible.  I know what you’re thinking… what’s the point of working from home, if we need to get out anyway?  Besides convenience, many work from home for the flexibility them to rearrange their schedule as they see fit.

To avoid complacency, boredom, or weight gain, and to maintain the social activity that everyone needs, still take some time to get out every day if you can.  This will help you not only to get some sun and fresh air, but it’ll also boost your level of activity.  It can even help you to clear your head and get some new ideas.  Take a few hours to run your errands, have meetings outside in the park or the local café, or go to networking events.  If those things are not on the agenda, it’s a good idea to have your lunch at a location outside of the home.  If you prefer to eat your own food, you can still pack your lunch and take it somewhere else.

4.  Have a separate space for work.  Most companies, especially call centers require this, and it’s a good idea for self-employed stay-at-home individuals as well.  It can be so easy to just wake up, have a stretch, and pick up a pen and paper or your laptop and get started without even coming from under the covers.  The first problem with that is you work through breakfast, causing a slow metabolism just as much as staying glued to the bed.  You also decrease your circulation by staying in that one area and not being active.  Aside from that, you need a separate workspace so that mentally, you’re able to have more control over turning work on and off, and are able to work without distractions.  Train your mind to work in your work area, and rest in your rest area.  You’ll thank yourself later.

While you’re working your dream job or making plans to attain one, keep the above factors in mind and put them into practice.

Healthy Yogurt Parfait Snack

Here’s a healthy way to get your fruit, protein, healthy fats, probiotics, Omega 3s, and help your digestive tract among other things with a semi-sweet snack.  Packed with thick, rich Greek Yogurt and all of the fresh fixings, we had to pass this recipe along.  Our good friends made it for us one day and now we’re hooked.  Here are some things to mix and match in your yogurt parfait.

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  • Dannon Oikos 0% Fat Plain Yogurt
  • Fresh Strawberries and/or Blueberries
  • 100% Pure and Natural Granola
  • Sun-Maid Golden Raisins
  • Golden Flaxseed
  • Walnut Halves and Pieces
  • Sliced Almonds
  • Wheat Germ
  • 100% Raw Honey
  • Organic Raw Agave Nectar

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The nuts and seeds give the parfait quite a crunch and provides healthy fats.  Use honey to naturally sweeten the yogurt and add other health benefits.  If honey isn’t your sweetener of choice, you can use Agave Nectar or do without sweetener.  Fruits are healthy carbs, wheat germ helps the digestive tract, and the yogurt provides probiotics and acidophilus to maintain a healthy gut and support good female health.  Flaxseeds are an alternate method of getting Omega 3s.

When you have the urge to reach for candy or unhealthy snacks, try this Yogurt Parfait instead.

Have a good and fit day!

 

Reduce Cellulite The Natural Way

As active as many of us are, and as much as we cut back on unhealthy food, sometimes we have those areas that just don’t seem to reflect the results of our hard work and sacrifice.  For some, it’s those stubborn last few pounds, for others it’s lower belly fat, but for many, it’s… dare I say it… cellulite.  This problem can be quite a bother in warm months when we want to wear lighter clothing, keep cool, and enjoy spring and summer activities.
It can also be discouraging to hear that cellulite is a permanent condition, and there’s no way to get rid of it.  Of course our bodies can change overtime or because of health reasons.  However, just as habits may have developed outside of genetics to cause the cellulite, these habits can be reversed and new habits formed to diminish it.  Besides the obvious like working up a sweat in the gym, here are a few hints to reduce cellulite:
1. Eat from the earth and not from the garbage
I recently saw on MindBodyGreen that acclaimed Health and Life Coach, Casey McCluskey, advises filling your diet with foods that are clean, alkaline forming, and unprocessed.  In other words, your meals should be comprised of mostly fruits and vegetables.  They go hand in hand with water with regards to flushing toxins from your body, which is the key to reducing cellulite.  If you haven’t been treating yourself well internally, toss the junk, and start gradually working clean foods into your meal plan.
2.  Skin brushing
This practice is one that is new to me, but has been around forever.  It’s another way to release toxins from your body by stimulating the lymphatic system.  It also helps to increase circulation and smooth the surface of the skin.  To properly practice skin brushing, you should purchase a brush with natural bristles that can be used on dry skin.
Most people do this first thing in the morning, and/or before showering since it removes dead skin cells.  Start at your feet then work your way up always brushing toward the heart.  When below the heart (legs, stomach) use upward strokes, when above the heart (chest, neck), use downward strokes.
http://www.youtube.com/watch?v=7ANy_2xWLAo
3.  Keep your skin hydrated
Although cellulite comes from within, keeping the skin hydrated helps to keep it smooth, which can minimize the appearance of blemishes like stretch marks and cellulite.  Right after showering while still wet, use an oil or butter like coconut oil, olive oil or Shea butter to keep the skin soft and moisturized.  You can even mix the oils and butters to make a cream.
4.  As always, flush, flush, flush
I don’t have room to explain all of the benefits of drinking water, but it is one final important step that will help release toxins and reduce cellulite.  The rule is normally to drink eight glasses of water at 8 ounces each, and even more on workout days.  If this hasn’t been part of your normal routine, start by gradually increasing your water intake each day.  After seeing the physical benefits that drinking a gallon of water per day has, I’ve made that a goal of my own.
Not too long ago, a post on Facebook with a picture of a clown that resembled an overweight Ronald McDonald.  The caption stated, “You can’t outrun a poor diet”.  As humorous as the post and photo were, there’s truth to it.  To prevent and reduce cellulite or any other problem, and to protect your body, you have to take care of the inside as well as the outside.  Your body will ultimately reflect what you take in, hence the old saying “you are what you eat”.  Aside from my weakness of sweet pastries and rich desserts, I have to limit myself of my favorite dish, which is pasta.  I can always tell when I’ve overindulged because my body will reflect it, even with a habit of consistently working out.
Make the most out of your physical activities and reduce cellulite by putting good things in your body and taking the proper steps to flush toxins out.
Have a good and fit day!

Green Smoothies

Green smoothies are a perfect fit in all of the foods that you may normally not be able to throughout the day.  They are also good for detoxing and a great alternative to more fattening and artificially sweetened drinks. I wanted to share some awesome green smoothies from founder of Holistic Voyage, Torrie Pattillo.  These are great starters for those who have never tried a fruit and vegetable smoothie since they have a good ratios, so that you taste more fruit than veggies.  The ingredients are as close to pure and natural as it gets, and she also advises using organic fruits and vegetables or peeling them first.  You can find her full article here.  Hope you enjoy these as much as the team does.
1. Island Blast
1 small to medium banana (ripe and peeled)
1 rib of celery
¼ cucumber (peeled if not organic)
1 cup of fresh or frozen pineapple
1 small handful of parsley
½ inch piece of ginger (or less if you’re new to ginger)
1-2 cups of coconut water (unpasteurized)
2. Creamy Green
1 avocado (ripe, peeled and pit removed)
1 frozen small to medium banana (ripe and peeled)
1 orange (peeled and seeds removed)
½-1 cup of spinach
1-1 ½ cups of unsweetened vanilla almond milk
For a sweeter smoothie, use 1 tbsp of Grade B maple syrup, raw agave nectar, or 1 pitted medjool date
*Optional: 5-6 ice cubes
3. Tropical Cleanse

1 cup frozen or fresh pineapple
1 small to medium banana (ripe and peeled)                                                                                   
1 inch piece of ginger
2 handfuls of spinach
1 cup water or coconut water (unpasteurized)
4. Banana-Berry Super Smoothie
2 cups of spinach
1 frozen small to medium banana (ripe and peeled)
3/4 cup of frozen mixed berries (or fresh strawberries or blueberries)
¼ cup of raw nuts or raw seeds (my favorites are sunflower seeds, walnuts, flax seeds or almonds, or a combination of the above)
1-2 cups of water or coconut water (unpasteurized)
5. Green Strawberry-Kiwi Lemonade
1 kiwi (peeled)
¾ cup of frozen or fresh strawberries
¼- ½  cup of frozen or fresh pineapple
½ lemon (peeled and seeds removed)
2 cups of spinach
1-1 ½ cups of water or coconut water (unpasteurized)
Have a good and fit day!

Reduce Recovery Time From Cold/Flu

I know the weather reflects the spring season for most of us, but some of us are still getting over colds that the brutal winter can bring.  Aside from that, sinus and allergy problems that come from the pollen can be another headache, literally.  Well, I started having some symptoms just a few mornings ago, you know the ones where you feel a little tickle in your throat and maybe a few sniffles, but ignore it in hopes that it’ll pass. 

I continued with what was a part of most of my days, I worked out, and I felt great afterward.  Throughout the rest of my day, it seemed that the symptoms were no longer there.  Boy was I wrong.  The next morning, cold and flu symptoms came back to haunt me in the worst way.  Headache, eyes hurting, neck and back pain, legs hurting, throat burning, and stuffy nose, ugh!  After listening to advice from a doctor friend and doing some research of my own, I treated my cold symptoms a little different this time and thought I would share with you how it worked out for me.  I bet you can guess what my first tip will be:

1.   Do not work out.  Use that time to rest and refresh as much as possible.  At most times during a workout, you’re sweating and putting a healthy level of stress on your body.  After a strenuous workout, your body goes into recoverymode and works to repair itself, which is a healthy part of the process of building muscle.  When you’re sick, your body will work to repair from the workout, before healing from the illness.  Thus, it will take longer for the symptoms to go away.  For that reason among others, you should rest as much as possible while sick.

2.  Eat very light.  The heavier you eat, the more your body has to work to process and digest that food.  Consuming light foods like soup, broths, fruit, veggies, herbal teas, smoothies, and fresh juices will do your body a favor and could help with healing time.  You should also stay hydrated by drinking plenty of water.  This also helps to flush the toxins out of your system.  If sinus/congestion becomes a problem, stay away from cold beverages and dairy products.

3.  Continue to shower/bathe.  Contrary to old beliefs, you should bathe while sick.  One reason is that it helps to rinse away old germs lingering on your body.  Another is that the steam from a nice warm shower will help with relieving congestion.

4.   Use heating pad, warm towel, or warm compress for body aches and congestion.  Another good way to relieve congestion and even give comfort to aching muscles is to use a warm towel or warm compress.  Similar to the shower, the steam helps with opening up nasal passages, and the heat is good for body pain.

5.  Get some fresh air.  Just like needing a shower after being stuck in the house, you need to get some fresh air or let some fresh air in.  The same air and germs being circulated through the home can contribute to or prolong the illness.

6. Make use of raw honeyHoneydoes wonders for a cold, the flu, and sinus problems.  Be sure to get raw honey because it’s not taken through the same heat process during production, so it retains more of its nutrients.

7. To take or not to take meds.  This one is totally up to you.  It really depends on whether or not you can handle the symptoms or relieve them naturally.  There is no cure for a cold, so it has to run its course and your body must heal from it naturally.  Most meds state on the package that they “temporarily relieve SYMPTOMS of a cold”.  They do not state to cure it.  For that reason, I’m not much of a pill popper outside of my vitamin regimen unless the symptoms become unbearable. 

How did it work out for me?  By that night and especially the next day, many of my symptoms were gone.  The body aches were gone, my throat soreness had reduced significantly, and my head and eyes were back to normal.  The only major thing that lagged behind was the congestion on one side of my nose, which is much better now.  This method helped me feel 90% better in just a day when it would normally take me 3 to 5 days to feel significant improvement.

Disclaimer:  This article is for the sole intent of sharing strategies that have worked out positively for our team and is in no way intended to guarantee specific results. 



Have a good and fit day!