Fit and Fabulous Friday!

Okay, here is the first REAL installment of

Fit and Fabulous Friday

I listened to your recommendations and threw in a few of my own ideas.


So what's up for this week's post?

• Article: How Much is a Healthy Body Fat Measurement?
• Brazil Butt Lift Product Review
• Recipe: Protein Shake
• Article:  Working Out At Home vs. Working Out At a Gym
• Contest: A Chance to Win a $1000 Every Week
• Recipe: Broiled Orange and Chicken Skewers

____________________________________________________________________________

Article:  How much is a Healthy Body Fat Meaurement?

Human bodies require a certain amount of body fat called "essential fat."  Women wanting to reproduce need a specific amount of fat for hormone production.  Our bodies need fat to help regulate body temperature, store energy and cushion our organs.


Yet, it goes without saying that there is a greater epidemic in this country of people with too much body fat as opposed to not enough. 


What are we referring to anyway when we talk about body fat?  Body fat is the percentage of your overall weight that is fat.  So for example, if you weight 150 pounds and you have 25% body fat then over 37 pounds of your body is fat.


Body fat can be measured using a variety of techniques from as simple as a caliber to a bathroom scale that measure weight and body fat to submerging in water.  What ever technique you employ it is important to note that there will be varing degrees of accuracy.  I personally don't think this is something that should be of concern.  Pick a method to meaure you body fat and use that as your stepping off point.  This does not have to be an exact science for it to be beneficial.  I use a bathroom scale that measures weight and body fat.


So what is a good, healthy body fat measurement?


I referred to several resources to get this answer.  Based on my research here is what I have found.


WOMEN 39 years of age and under -


Minimum = 10 - 12%
Athletic = 14 - 20%
Fit = 21 - 24%
Acceptable Range = 25 - 32%
Obese = 33% +


Women 40 years of age or older - add about 2% to each number.


MEN 39 years of age or under -


Minimum = 2 - 4%
Athletic = 6 - 12%
Fit = 13% - 17%
Acceptable Range = 18 - 24%
Obese = 25% +


MEN 40 years of age or older - add about 3%.


If you read last weeks Fit and Fabulous Friday, you'll know that while I have a little more weight to lose, I have a lot more body fat to get rid of.


Hope this was helpful - Jamie

____________________________________________________________________________

Brazil Butt Lift Product Review:

Last week I told you how I was going to order in the Brazil Butt Lift by Leandro Carvalho.  I was so excited when I received it in the mail.  Visions of a cute tight butt danced in my hand.  Then reality set in.  I realized to get this butt I was probably going to have to work really hard.  Oh well, I decided it would be worth it.

 So, here is what you get when you order it in.

First you get  a set of 3 DVD's.  1)  Basic Bum Bum, 2) High and Tight Sculpt and 3) Cardio Axe/Tummy Tuck.  Okay, so far so good.

Next I opened the Brazil Butt Lift Booty makeover Guide.  I was pleasantly surprised with the info it contained and how it was organized.
 
First up it helps you to determine what your butt currently looks like now so you can customize the booty plan to you.  Your choices are Too Flat or Square, Pear Shape, Too Big or a Combo.  After reading the info I determined I was a Pear Shape (although Combo probably would have worked as well.)


Next, I love this part, it has you do a pencil test and they even give you the pencil.


What's a pencil test?  Well, it is a test designed to see if you have enough "lift" in your tush.  You are to take the pencil and place it in the crease where your buttocks meet the back of your thigh.  If the pencil stays put, your butt lacks the lift that it needs to reduce that crease.  They have you record it when you start, after 2 days, after 6 days and then after 30 days to see when your butt has lift and the pencil falls on the floor.


Of course I had to try this right away.  So what happened when I tried the "Pencil Test?"


It fell!!!  Yeah, so I have a somewhat lifted butt!  Aren't you all happy to hear that?


Once you've determined what type of booty you have and done the pencil test it is time to check in the manual for your Customized Booty Makeover Calender to see which workouts to do each day over the next 30 days.  I must say, I really like how simple they made all of this to follow.  It tells you which DVD to do on which days, etc.


The last thing I needed to do to get started was to use the Measurement Tracker Card to record my before and after measurements.  I really like this as well.  Weight loss is not only about weight.  And for me, if you read my story last week, it is more about losing body fat and toning.  They even include the tape measure to make recording easy.

Okay, that done, the only thing left to do was pop the DVD in my player and do Day One Workout.


And...


...it kicked my butt, no pun intended!


I defintely had to take it at a milder pace and just walked in place a few times while I caught my breath.  It just goes to show no matter how in shape you think you are, when you change up your routine it is like starting all over again.


I definitely think this is going to help shape my tush.  I'll let you know next week how the first seven days went.


The workout packet also includes a booklet on Fat-Burning Foods and their nutritional value.  In my opinion a very well written and helpful tool.

Another bonus item I really liked that they included was a set of illustrated workout cards.  On one side showing how to do the exercise in detail and on the other side telling you what areas it targets.

While they do have a Bum Bum Basic on the video that shows you how to do the exercise movements (and I recommend you do this) I like the card because you can either brush up on moves or use the cards individually for some quick exercises.

Oveall, I'm glad I ordered this is in and definitely think with everything they include I got my moneys worth.  You can order the Brazil Butt Lift Set Here.


Now I'm off to fill in todays workout at Team BeachBody.

__________________________________________

Recipe: Protein Shake

These are so delicious. Great to replace a meal or drink after a workout. Hope you enjoy!


Chocolate Peanut Butter Banana Shake


1 1/2 scoops of Chocolate Shakeology Powder
1 Tablespoon Peanut Butter
1 Banana
1 Cup Ice
12 oz. Water


Blend or shake.  Approximately 350 calories.

_________________________________________________________________________

Article:  Working Out At Home Vs. Working out At The Gym

To work out at home or to work out at the gym, that is the question.


Before it can be answered, lets take a look at the pros and cons of each first.


Working Out at Home.


The advantages of working out at home cover a wide range of topics, yet there are several that come to mind immediately.  First and probably the most obvious is working out at home is just plain convenient.  You can do it anytime and most often anywhere.  If you are a mom with kids this is particularly appealing.


Another great advantage is the cost.  While you may have to put out an initial cost for a program, it is nothing compaired to a monthly gym bill, even the best of them can't compete.  Once you own the equipment including DVD programs you can use them over and over for years.   You can also split the cost by purchasing the equipment with a spouse or friend, thereby reducing your cost.  This is something that is unheard of in a gym.  While you can get family packages it still doesn't come close dollar for dollar.


An advantage some people find important is not having to work out infront of other people.  I understand how intimidating it can be to walk into a gym full of fit people.  Working out at home avoids this issue.


Okay, those are the big Pro issues.  Now let's address the Cons.


The  only agrument I ever really hear for why people would rather work out at the gym is they need that gym atmosphere to motivate them.  My husband claims to be one of those people.  I think if he would try working out at home he would like it.  I worked out in gyms for years then made the switch and I prefer the convience of home hands down.


Now for the Pros of Working Out at a Gym:


There is definitely going to be more equipment than the average person would have in their home, enabling them to try different moves and exercises.


Some gyms also provide a level of luxury, of course you pay for that.  Saunas, whirlpools, etc are fun, I love them too.


Some gyms have a coach whose services you can use for free on a limited basis.  This can be helpful when learning new equipment.


Now the Cons of Working Out at a Gym:


Well, we've already talked about the cost.  And not only that, have you tried getting out of one of those contracts.  They make it almost impossible.


You have to drag yourself there which is the hardest part for most people.


It takes more time because you have to figure in drive time to and from.


Not all are open 24 hours so you have to work with their schedule.


If the gym is crowded it can take forever waiting to use equipment.


It can be a bit intimidating for some individuals working out in front of buff and fit gym rats.


Conclusion:


As someone whom, as I stated earlier, worked out for many, many years in a gym, then switched to the convenience of working out at home once I had my son, for me, it was the best solution.  Another plus, I can travel with my workout.  When I go I can just pop the DVD in my laptop and workout virtually anywere.  Yes, many hotels have a gym, but they don't allow children in them and I'm not going to leave my son in the hotel room alone.


In the end, it depends on you, and what is going to keep you working out, which afterall is the most important thing to keep in mind.

___________________________________________________________________________

Want a chance to win a $1000 every week?

By logging in and filling out a profile at Team BeachBody you have a chance to win $300 or other items like iPods, Digital Cameras or DVD players everyday, $1000 per week or $5000 per month.  Make sure you read all directions and how to enter.


Also, way cool, you can win more than once.  As a matter of fact there is no limit to the number of times you can win.

_________________________________________________________________________________

Recipe:  Broiled Orange and Chicken Skewers

Todays healthy recipes is simple and delicious.  Perfect for Spring.  If you're adventurous you can also try this on the grill.


3 Navel Oranges
4 Skinless Boneless Chicken Breasts
2 Cloves of Garlic
1/4 Cup Olive Oil
1/2 tsp Salt
1/2 tsp pepper


Cut two oranges in quarters, keeping rind on.  Then slice each quarter into six pieces for a total of 24 pieces per orange.  Set aside in refrigerator.

Take chicken and cut each breast into 6 cubes.


One to four hours before cooking your going to marinate the chicken.  In a large ziplock bag combine the following:  zest of one orange and juice of one orange (use the third orange for both of these), olive oil, garlic, salt, pepper and chicken.  Seal bag and coat evenly.  Put in refrigerator until ready to cook.

Preheat oven broiler to high and arrange a rack 4-6 inches from heating elements.

Coat a baking sheet and skewers with cooking spray.

Drain chicken and discard marinade. Thread chicken and oranges onto skewers then set on prepared baking sheet.

Broil until cooked through, 2-4 minutes per side.

And for those of you wanting to slim down quick, they've also included a "6-Day Supermodel Slimdown Plan" for faster results.  It includes a menu and workout plan.  I'm going to skip this I think I'll just stick with the 30 day plan but nice to know it is there if I need it.