How to Use MyFitnessPal for Your iPhone iOS7

Discover everything you need to know about MyFitnessPal for your iPhone to lose weight, reach your goals, and live healthy.

The easiest way to start tracking calories is with MyFitnessPal. Over 1 million people have lost weight using the free calorie counter. MyFitnessPal allows your food and exercise all in one place. This is the app I use to help me monitor my calories.

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Why you need to use MyFitnessPal

3 Steps To Delete Stress From Your Life

Is stress a constant struggle?

Do you shutdown?

Can it really be deleted?

Yes...and...

5 Minutes A Day Will Change Your Life

Do you watch 5 minutes of commercials a day?

Yes.

Can you find 5 minutes of down time?

Absolutely.

It only takes 5 minutes a day to count calories. Tracking your food intake is a MUST for living healthy. Counting calories gives you...

- The ability to control your weight

- Power over food

- Knowledge about what and how much you are eating

- Insight into foods to eat or avoid

- Discipline... because discipline begets discipline 

Calorie counting transforms the HOPE for a healthier life into a healthier life.

Discover how to count calories here- 4 Steps to Counting Calories...Because Calories Count Whether You Do or Not

What 5 minute activity will you replace with counting calories?

Working On Your Fitness??

Are you working on your fitness or your sitness?

-Jean Blaydes

What are you doing to 'find fit' today?

Healthy Texas Week- Fitness Friday

Fitness is a state in which you live.

The State of Texas Fitness Flag

Your state of fitness is earned through exercise and proper nutrition. Here are 3 steps that will help you improve your current state of fitness. 

Count your calories. If you out spend your income, you go into debt. If you eat more than your body needs, you gain weight. 5 minutes of simple math can change your life. If you need help learning how to count calories check out my blog post on counting calories. I great app to help aid in counting calories is MyFitnessPal. 

Move. Are you working on your sit-ness or your fitness? If you work at a desk use half of your lunch to walk. Join an exercise class. Take the dog for a walk. Engage in exercise during commercials on T.V. Ride your bike. Use your body to produce motion and you will feel better, sleep better, and find a higher level of fitness. Need more ideas? Check out Healthy Texas Week- Move It Monday. 

Purge the Processed. Dump it in the trash. Momma always said, "It looks better in the trash than it does on you." She was right...like usual. Instead, purchase produce (fruits & vegetables), buy lean meats from the fish, meat, or deli counters. Shop for food that is not processed or minimally processed. Less than 5 ingredients. If it contains an ingredient you can't read or isn't real it isn't worth buying. Pretty much avoid everything in the middle of the grocery store. Stick to the outside. Try living processed food free for 2 weeks and witness the change in your health and fitness.

It has been my pleasure to blog through Healthy Texas Week. If you want more information on It's Time Texas or ACTIVELife check out their websites. (I linked to them.) I hope you enjoyed Healthy Texas Week as much as I did. But don't stop here. Let Healthy Texas Week be the first week on your journey to Finding Fit for the rest of your life. 

Healthy Texas Week- Thirsty Thursday

I argue that if you live in Houston that 50% air can still hydrate you. Seriously, 100% humidity! 

Someone please find out to see if humidity can in fact permeate the skin and re-hydrate you...  My glass if half empty on that possibility.

Hydration is vitally important for a healthy life. We, as a culture, tend to be dehydrated. While we drink TONS of beverages, many of them do not adequately hydrate us. Water is the simplest, lowest calorie form of hydration...period. 

Signs you are dehydrated:

Hunger. Just finished a meal. Still starving. Or...middle of the afternoon and your mouth is watering uncontrollably. You reach for something sweet or salty. Do either of these ever happen to you? You may be dehydrated. Thirst is often mistaken for hunger. Our mouth waters. We get cravings. We must be hungry. Try drinking an entire glass (or two) of water and waiting 5-10 minutes to see if you hunger subsides.

Headaches. Our bodies are made up of about 57% water. That's over half for those who are still contemplating the full glass above. Picture this- Your body is like a car. A car needs oil to run properly or it grinds to a halt. Your body needs water to keep your bodies parts functioning as well. A car low on oil grinds, slows, and burns. Imagine your headache. Does it burn? I know when I am dehydrated I can feel the grind in my temples. So, keep a glass or bottle of water with you. Drink small amounts constantly throughout the day to avoid the dehydration headache.

Tired. Teaching Physical Education means I am quite active. I basically run 10 exercise class a day. The days I forgot to drink water. I am a slug. I get cranky. Tired. Worst of all, I lose my enthusiasm. I carry a water bottle with me. Always. Usually in my back pocket. Yes, it looks funny. A good friend of mine once told me that when he is hydrated he feels more awake than when he drinks coffee. I believe him. That days I am hydrated, and well nourished, are the days I have to most energy.

The most interesting man in the world says, "Stay thirsty my friends!" For your benefit I say, "Stay healthy and hydrated mis amigos!"

This week I will post every day in honor of Healthy Texas Week. Each day will have a new health and fitness theme. Healthy Texas Week is an initiative by It's Time Texas for which I am a Health Ambassador. They are doing amazing things promoting health and fitness in Texas and especially Texas schools. So get up, get active, and encourage your friends and family to do the same. Have them swing by Move It Monday if they need some ideas. In closing- 

 Move more, Eat better, Live well, and Find Fit!

Healthy Texas Week- Workout Wednesday

I debated what alliteration fit the Wednesday title for Healthy Texas Week.

Walk Wednesday- Not enough oomph.

Wellness Wednesday- To drab and vague.

Wine Wednesday- Definitely not.

Water Wednesday- Water; so important, not a fit for Wednesday (Tune back in tomorrow for Thirsty Thursday!)

There was only one left. Workout Wednesday. Not any workout. A special workout. I give you the workout from last week's boot camp.

For this workout do the exercises as fast and as intense as possible without sacrificing form

Warm-Up (30 seconds each)

Butt Kicks, Walking Toe Touches, High Knees, Arm Circles, Mountain Climbers

Workout

For this workout do the exercises as fast and as intense as possible without sacrificing form

Jog 200 meters

Sprint 50 meters

Walk 25 meters

(I will reference this as jog, sprint, walk)

Box step up and down into push-up. One motion.

20 seconds, 10 sec. rest, 3 reps

Jog, Sprint, Walk

Plank Jack

20 sec., 10 sec. rest, 3 reps

Jog, Sprint, Walk

Lunge Jumps

20 sec., 10 sec. rest, 3 reps

Jog, Sprint, Walk

Plank Twists

20 sec., 10 sec. rest, 3 reps

Jog, Sprint, Walk

Jumping Jumping Jacks

20 sec., 10 sec. rest, 3 reps

Jog, Sprint, Walk

In and Out Abs (plank position, jump legs in and out)

20 sec., 10 sec. rest, 3 reps

Finish with a good static stretch.

Try the workout and tell me what you think. Intimidated to try it? Think back to our Try It Tuesday. You can modify this workout. You can do it at your own pace. Just workout this Wednesday. Have another workout lined up for Wednesday? Do it, you won't hurt my feelings. Just incorporate a workout into your week whether it is Healthy Texas Week or not.

This week I will post every day in honor of Healthy Texas Week. Each day will have a new health and fitness theme. Healthy Texas Week is an initiative by It's Time Texas for which I am a Health Ambassador. They are doing amazing things promoting health and fitness in Texas and especially Texas schools. So get up, get active, and encourage your friends and family to do the same. Have them swing by Move It Monday if they need some ideas. In closing- 

 Move more, Eat better, Live well, and Find Fit!

What It Would Look Like If Dave Ramsey Taught Health Instead Of Finance

Dave Ramsey is known for helping millions get out of debt, manage money, and build wealth. Well that, and cutting up credit cards with a giant pair of scissors. He is an amazing teacher, speaker, and author. His ability to simply state the complex financial troubles we deal with is genius. He has built an enormous empire around coaching people. What if he would have coached on a topic besides finance. What if Dave Ramsey was a health and fitness coach?

Here is what I think Dave Ramsey would teach if he were a health and fitness coach:

- The Total Body Makeover. Is the name of the book he would write. He would walk people through the 7 Baby Steps necessary for losing weight, building muscle, and living like no one else. 

- Create a zero-based calorie budget. This is first because you need to know where you stand. Find your Basal Metabolic Rate (BMR). Figure out how many calories you need to survive each day and eat within your means. Every calorie has a name, on paper, each and every day!

-The Weight-loss Snowball. Now that you know how much you have to eat it is time to start dropping weight. Rice and beans, beans and rice. (His saying-but it kinda works). Fruits and veggies and lean proteins. Hold a garage sale for all your unhealthy food. Or, throw it in the trash! Eat less, exercise more and do WHATEVER you can to create a 500 calorie deficit each day to maximize your weight loss.

-Be Gazelle Intense. You wanna lose weight and live healthy? You need to be mad. Mad at the fast food. Upset with Hostess. Mad at the T.V. for its addicting shows that waste my time. You need to work so hard that you think that cheetah chasing the gazelle is a heart attack or diabetes chasing you. On second thought, why don't you eat like a gazelle too! (It's plant based, like our diet should be for the most part).

-Trash the Processed Foods! Dave cuts credit cards. Can you imagine Dave Ramsey running around on stage with a GIANT trash bag?

I can. He would be calling for processed purge-ery! Throw me your Twinkies, your soda, your potato chips. Toss out your Takis, your candy, and your ice cream. The interest they charge is ridiculous! You eat like that and you will lose ALL interest in being healthy.

-God's and Grandma's Way of Living Healthy. "Do you not know that your bodies are a temple of the Holy Spirit...Therefore, Honor God with your bodies." (1 Cor. 6:19a & 20) (I know that it is out of context and is actually about sexual immorality, but that doesn't mean God does not want us to treasure and take care of the body he gave us.) Dave would remind us that Grandma would only go out to eat for "special occasions." Back then they ate whatever grew in the garden or they raised on the farm. Grandma also cooked and baked...everything.

- Eat like no one else, so later YOU CAN EAT LIKE NO ELSE! Dave always lifts you back up after tearing everything you know down. He would instill the hope that once you learn to manage your eating and have discipline in your diet you too can enjoy the "finer" things in life...in moderation, of course.

Dave's Fitness Peace University isn't that far off the mark. In finance and fitness you need live on a budget, plan ahead, and enjoy things in moderation. I respect and look up to Dave Ramsey and his organization tremendously. (I have personally taken his class, read his books, and am well on my way to Financial Peace) The best thing Dave and his company do is provide HOPE. I hope to provide that same hope for people starting or struggling with their health and fitness journey.

Do you have anymore Dave-isms that apply to health? 

Share them in the comment section

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Tips For Staying Healthy In A Busy Life

Do you ever have a week where you are fighting to stay above water?

This week is one of those weeks for Meghan and me. (Thus the limited blogging.) Morning boot camps, extended work hours, and evening activities made this a whirlwind week. It seems like these weeks happen more often than not these days. They can't be an excuse to skimp on your health. Your health and fitness actually energizes you through the turmoil.

When you are busy the temptations roll in. Sleep in. Skip the exercise. Drive-thru on the way to work. Drive-thru on the way home from work. Vending machines. A night cap. And the list goes on... Set yourself up for success by practices these healthy tips for a busy life.

Pack the night before. My fridge is PACKED full of containers. Yogurts, sandwiches, veggies, and fruits. It is so much easier to grab and go in the morning. Preparing all that food in the midst of the chaos is ridiculous. What if you can't pack food every day? I pack enough carrots, celery, and almonds on Sunday night to last me the week. When you pack the night before you pre-plan your calories. You save time and frustration in the morning. 

Schedule your workout. First, I would recommend you workout in the morning. Working out in the morning gives you more focus and energy for the rest of your day. When you feel short on time it is hard to fit in a workout, even if it is first thing. So, schedule it. Make a calendar. Set an alarm on your phone. Have a friend call you to keep you accountable. Sign up for a class. Skip your "guilty pleasure" show (mine is Hawaii 5-0..dangit I said it) and go to sleep earlier. The morning workout kick-starts your metabolism and mood for the rest of the day.

 If you are ready this chances are you are busy. I leave you with 2 powerful tips. Try them in your life. See if there is a difference in your mood. See how 2 little things can greatly impact your health!

What "health under pressure" tips do you have for people with a busy life?

The Side Effects of Vegetables In Your Diet

"I don't eat vegetables because they make me gassy."

Is something I would never say. I figure just embrace it. I hear a multitude of excuses for people not eating vegetables. "I don't like them." "I don't know how to cook them." My husband only eats meat and potatoes." Any sound familiar?

Pish-posh. The following is a list honoring the "terrible" side effects vegetables may have on you.

Celery- Nature's answer to flossing- 

Permanently Embedded In Your Teeth! 

Corn- Installs "The Golden Grill" 

...whether you want it or not

Do I have something in my teeth?- Jim Carrey (Ace Ventura)

Carrots- The Car Horn

Noise polluting those around you saying, "Yea, I'm eating healthy and each chomp will let you know it."

Asparagus- Mr. Sticky P

no need for more explanation

Garlic- Vampire (Killer) Breathe

** side-note** Be sure significant other or group also has garlic with you so it is a level playing field

Onion- Nature's Visine

"Gosh darn, Sinclair allergies"

Cauliflower- Cutting The Cauliflower

It may be good for you, but it is sure bad for me!

Spinach- Swollen Arm Attack

I don't want giant bulges on my arms like Popeye....

Nowhere on the list was heart disease, stroke, hypertension, diabetes, or cardiac arrest! (You know, A heart attack!)

When you first start eating vegetables your body will need some time to adjust. You may be stinky, gassy, and/or a frequent visitor to the porcelain throne, but at least you are on the right track toward health. An added bonus is anyone that sticks with you through the bad breathe, crying, and embedded food in your teeth must truly be a great friend.

What other "side effects" have you got for us?

Post them in the comments section!

Grandma and Grandpa Got Health

Think of your grandparents...Were they healthy?

These stories amaze and inspire me. I hope they do the same for you.

My grandfather, Arthur Bathje, died when I was in 7th grade. I found out years later that he was more of a fitness fiend than I knew. Grandpa ran 3 miles every day. I never would have guessed. By the time I woke up he was sitting on the porch and drinking coffee. He knew the importance of fitness and starting his day with a workout.

My grandma, Irma Kidwell, and my grandma, Carol Wardin, (My wife's grandma) both worked on the farm. They either grew up on the farm or married a farmer. This means they picked, hoed, stacked, and milked with rest of the family. They still prepare meals from scratch and they never stop moving. Both of these women are over 80 and continue to be more active than most young adults each and every day of their lives.

Karl Mueller, my wife Meghan's grandpa, was a portrait of health and fitness. He boxed in the Navy, was a professional golfer, and golfed (better than me) well into his 80's. I recently heard a story about how boys were scared to come and date the Mueller girls because they feared Karl's strength. The strength of legend. He once flipped a Coke machine end over end because it was broken and he'd had enough. All I know is that is amazing and when I met him, in his 70's, his handshake still put a hurtin' on me.

Less brute strength, but equally as effective is my grandma, Shirley Bathje. She is beautiful and much more youthful than her age would suggest. She is a walker. She walks the mall. The beach. The block. Whatever. Last summer at 75 years old she spent two weeks in Europe walking all the major cities. She is determined to keep going and has the stamina to do so.

The qualities that make grandma and grandpa so healthy-

• Active lifestyles outside and away from the T.V.
• Food made from scratch
• Hobbies that involve health
• Vacations where they did something (fishing, swimming, camping, walking, etc.)
• Proper portions of food

They don't do fad diets or insane training programs. They live(d) healthy by living each day engaging in the small, mundane, and simple activities that provided AMAZING results over time.

Do you have a grandparent story? Share it!

Brag about your grandparents in the comment section

4 Steps For Spring Cleaning Your Health

Dusty. Dirty. Don't Remember Them.

Does this describe your health and fitness goals?

We do so well in January starting new resolutions. The problem is by now they are as unused  and forgotten as that one wedding gift from Aunt Petunia that just meant so much to her. Really?!?!

Just like we do with our house we need to spring clean our health and fitness. We get stagnant and forget what motivated us in the first place. Here are 4 steps for spring cleaning your health.

1. Clear out the Cobwebs- 

Cobwebs are the foods that look bad sitting there and are nothing but a trap. In my pantry these are items like chocolates others gift to us, soda you keep around "for company", or that treat that you just NEED on a tough day. It's time to trash them before they entangle you in their web.

How To Fight Your Negative Internal Monologue During A Workout

Does your inner monologue ever try to make you quit a workout?

Worse yet, does it try to make you never start?

Fitness Brings the Family Together

Does your family sit or are you fit?

Rethinking the Sandwich

The sandwich is a staple in American food culture. I wonder if that has something to do with America's current obesity epidemic.

Cold cuts, subs, packed lunches, burgers, and most fast food is basically a sandwich. A sandwich is bread with protein, veggies, and sometimes cheese and/or sauce in between. After reading Why We Get Fat by Gary Taubes and learning more about food and nutrition I am beginning to rethink the sandwich.

This isn't as easy as it sounds. I love carbs and I eat a sandwich EVERYDAY! The people at work can even tell if I make it or if Meg makes it because she is sweet enough to cut it for me. So after debating living with or without the daily "wich" I decided to collect some data.

I began to find that after lunch I was feeling quite lethargic. I thought it was because I was exhausted and ready for a nap, but then I thought what if it was something I was eating. I decided to do a little test with my sandwich. My two-bread sandwich was replaced with a one-slice and giant lettuce topper. (Jimmy John's Unwich helped inspire my idea.) My new sandwich is whole-grain bread, turkey, veggies, and romaine lettuce leaf as the "top bun". So far I have not been as tired following lunch and have enjoyed it just as much as the original sandwich.

I think little changes like this are what truly make the difference. Is extreme than answer? No sandwich, EVER... No. On the flip side if I see a change that will benefit me I should make it. Look for small, but beneficial healthy changes in your life as well. Sandwich or not you could rethink something.


Share in the comments section what your rethinking to make more healthy.

Doctor's Orders

Have you ever gone to the doctor and been prescribed some ridiculous regiment to aid in your  illness?

This past week left me sick and suffering. Burning the candle at both ends finally caught up with me and handed me a crazy sinus infection/ear infection/ sore throat. The outcome was me missing work for a few days and ultimately losing my voice when I did return to work. 

** Side note** If you whisper other people have a tendency to whisper as well.

4 guys, 1 jog, and an appetite conversation

Do you think guys talk about appetite, metabolism, and weight like girls do?

Oh no... Of course not... Guys just don't care... They are too stubborn/proud for a diet.

WRONG!

We (men, including me) are just as bad as the ladies. And...that is a good thing.

Just last week at boot camp I was jogging with 3 other men ranging in age from 26-45 years young. The topic of conversation. Food. Not BBQ or Pizza and beer but how our appetites have increased as boot camp progresses.

I shared with them that is because of their lean muscle mass and how it works like a furnace. A hotter furnace burns through coal faster like a leaner, more fit body needs more food for energy.

We talked about snacking, time of day that is best to eat, and that a daily calorie deficit means you lose weight.

We have other signs and languages that females may not be up on yet.

I feel fat in these pants said by a women translates 100% into a guy unbuttoning his pants while sitting on the couch.

I'm bloated's translation is a guy wearing gym shorts and a hoodie and either 1. Passing gas or 2. Saying "Ugh" A LOT!

I need to go on a diet translates to us asking for some "new meals", packing our own lunches, trying some diet/lite product, or just not eating.

So, as you can see, we guys have a lot to learn but we do think about it, talk about it, and try it. We need and want to be healthy just as much. We just express very different. Usually with short words and "body language".







"Body language" is code for burping and farting.

Looking for a sign?!

Do you ever ask God to send you a sign?

"Please, God, just send me a sign so I know what to do."

Photo courtesy of morguefile.com taken by tira25

Everybody's Working For the Weekend!!

Do you work for the weekend?

Do you eat healthy and exercise all week so you can enjoy the "weak"end?

Photo courtesy of morguefile.com taken by Gracey

Finding Balance for a Healthy Life

Is your shower bipolar?

Photo courtesy of morguefile.com taken by Alchem