Thursday, March 28, 2013

Thumpin' Thursday

  Here is another little playlist to try for a great workout.  Some of my favorite tunes!  As I am adding these, I  know they may seem a little crazy- country, hip hop, and whatever else, but this is what I listen to to keep me moving.  Honestly, I will even listen to slower songs too if I really like them, but that is probably not the best suggestion for most people!

Stereo Hearts (featuring Maroon 5)- by Gym Class Heroes (3:31)
50 Ways to Say Goodbye- Train  (4:06)
Tonight, Tonight- by Hot Chelle Rae  (3:20)
Fireworks- by Katy Perry  (3:40)
Marry You- By Bruno Mars  (3:50)
Moves Like Jagger (featuring Christina Aguilara)- by Maroon 5  (3:21)
Cowboy Casanova- by Carrie Underwood  (3:39)
Magic (featuring Rivers Cuomo)- by B.O.B.  (3:16)
Keeps Getting Better- By Christina Aguilara (3:02)
Country Girl (Shake it For Me)- by Luke Bryan (3:52)
Geek in the Pink- by Jason Mraz (3:55)
Good Time- By Owl City & Carly Rae Jepsen  (3:27)
22- by Taylor Swift  (3:48)
Locked Out of Heaven- By Bruno Mars  (3:54)
California Gurls (featuring Snoop Dogg)- by Katy Perry  (3:56)
Drive By- by Train  (3:13)

So this playlist is just over 54 minutes so add in two slower songs for a warm up and cool down song and we will have you at about a 60 minute workout, give or take.

All the Right Moves- by One Republic  (4:01)
Both of Us (featuring Taylor Swift)- by B.O.B. (3:38)

Here is the link for the play list.  (Push the play button to put them in whatever order you want to hear them in.) I hope you like it!  (powered by


Total Miles "Marched"

  Well, we are coming up to our final hours for March.  We only have 2 more days to add up our total miles walked, run, biked, swam, or any other way you got them done!  We are falling short of our goal of 5,000 :(.  Please enter in any miles you have accomplished during this month so we can have our giveaway!  

  Our total to date is. . .253.46  There have only been a few consistent people adding in their numbers and I know there are more out there who were active this past month so comment away so we can GIVEAWAY!!!!

Tuesday, March 26, 2013

Thought of the Day!

This is definitely how I feel when I am first starting to exercise again, but it is always worth it!

The Sissies!

Monday, March 25, 2013

Motivational Monday!

  I haven't watched this years season of "The Biggest Loser" but I know a couple of my sisters have watched it religiously and I have heard parts of their conversations.  It has been really neat to hear some of the transformations from this years group. 
  I know we all really know how important being healthy, eating right, and exercising is, but it really can be a challenge.  Throw in all of the things we have to do in life and the many balls we are juggling, and that just may be the last thing we can do at the time. 

  Michael Dorsey was not the winner this year but he did still lose 136 pounds over the course of the show!  That is really like taking an entire person off!!  I know most people do not have that much weight to lose, but we all have something we can improve on, whether it is walking the mile to pick your kids up from school instead of driving, exercising 2 more times a week, or even just eating breakfast in the morning.  We need to be able to teach our kids good habits by what they are watching us do, so just take a minute to sit down and write some personal goals.  Write down simple, achievable things and start working on them now.  Involve your kids (if you have them), friends, neighbors because it is a lot more fun and it will help you be more accountable and achieve your goals!

 Enjoy Michael's journey on the show summarized here. 


Friday, March 22, 2013

What Ryan says goes....

Ok fine Ryan. If you say so.

When the weather starts getting warmer there is one thing my very white, slightly-chubbier-from-winter body wants to do.....go for a nice run. I love running, especially in Spring and Fall weather. The scenery is amazing and the air is perfect. Fresh and clean.

Here is a great workout plan for beginners or for those of us who have avoided it in the Winter months and would like to start it up again.  It is here.

And here is a list of great playlists for running, according to Women's Health Magazine.

Make sure you fuel up with some carbs before your run so you will have the energy to keep going. Eat some toast, a granola bar, a piece of fruit or if you are going on a longer run (45 minutes or more) make sure you eat a couple of these. After a long run, make sure you refuel and replenish lost electrolytes with preferably coconut water, or you could have a Gatorade or something similiar.

I hope you enjoy your run, I know I will! :)


Thursday, March 21, 2013

Thought of the day...

It is March, 21, so I am hoping since it is springtime now we can all get outside and enjoy a walk with a nice scenery!


the sissies!

Thought of the day...

This quote really hits home for
me because I love the thought of working
out with other people, but 
I am not confident enough to actually
follow through.  
I always put myself down 
thinking how dumb I am going to look,
but really if you have this 
attitude shown in this
quote, anything
is possible.


the sissies!

Tuesday, March 19, 2013

Thought of the day...

Thought of the day...

New Sashay Scarf Colors

  Here are some more Sashay Scarves we have added to the collection.  We will continue to add more and remember if you have a certain color you would like, just email us at and we will be happy to get them if possible!!

  Prices are still at the introductory price of $20.00 for adult sizes, $15.00 for child sizes, $12.00 for infant sizes and SHIPPING IS INCLUDED!!

This one is Rumba.  With 2 darker tones of blue and royal blue.

Sizes Available

This one is Waltz with 2 tones of brown, cream and grey. 

Sizes Available

This one is Jive. 

Sizes Available

Thought of the day...

Nike puts it best...

Now get up and work out today! Then be sure to come back and record your workout in a post!

The sissies!

Monday, March 18, 2013

Why Walking is Good for YOU

I really do love "Walk with Walgreens" program.  It is easy to use, it gives you money to spend in their store, it has all kinds of support for you, and they have great articles.  I found this one last Monday and thought it was very interesting.  Go ahead and read the whole article, but I will tell you, in the study the performed, they found the ones who walked to have the better heart benefit than even the ones who did the VIGOROUS cycling program.  So if walking is what you like, if it is all you can do, or maybe it is just all you can afford to do, don't discount it.  It has great benefits for you and your body!  Enjoy :)


Walking Can Be More Effective Then Gym Workouts

Can a just walking beat out the benefits of workout at the gym? A recent study conducted by Maatricht University in the Netherlands claims that the answer is yes.
Researchers found that for the same amount of calories burned, standing & walking over the course of a day has more benefits than an hour of intense exercise in regards to improving cholesterol and preventing diabetes. "Get out of your chair as much as you can, take the stairs instead of the elevator, go by bike," said Hans Savelberg, who authored the study.
Tests were conducted on a group of healthy adults who were asked to perform different exercises over the course of the study. For the first test, the group sat for 14 hours with no exercise. During the next test, the group sat for 13 hours and performed one hour of high intensity cycling. For the last test the group sat for 8 hours, then walked for 4 and stood for 2, in total burning the same amount of calories as during the cycling period.
The research revealed that the participants had improved insulin levels and lower cholesterol after walking and standing compared to no exercise at all. Where it gets interesting is that when the group took part in the walking & standing test, insulin and cholesterol levels where more significantly improved than even during the cycling tests.
"If you exercise for half an hour and are sedentary for the rest of the day, that represents an unhealthy lifestyle," said Savelberg. "Long periods of non-sitting at a low intensity level should be classified as an active lifestyle."
In short, getting more movement in throughout the day can be more beneficial than one workout in an otherwise sedentary day.

Sunday, March 17, 2013

Total Miles "Marched"

As of tonight, Sunday March 17, have 201.87 miles marched!!!  Great job again.  Happy St. Patty's Day!!  Love, the sissies!

Friday, March 15, 2013

Miles "Marched" so Far

 YAY!!  We have had a pretty good week with miles.  We are up to 172.28!!!  Please keep posting and post more.

Thursday, March 14, 2013

Thumpin' Thursday!

Who doesn't like to listen to some upbeat, get your feet movin, heat beatin music as you are running or riding the bike, or even listening to some annoying aerobics video (P90X)?

I have tried many workout mixes when I searched on youtube, and maybe I am really picky, but I just don't like the ones that play the same music over and over and over again for an hour, and that is mostly all that I was finding, until now...

I found this one on Pinterest and really liked it.  It is 50 minutes of good upbeat music.  Here is the link.  They even have a link to download the music if you want to take it to the gym.  


Wednesday, March 13, 2013

Wednesday Workout #2

This is the "Carrie Underwood Leg Workout" it been floating around Pinterest a couple different times, I know I have pinned it before but never did anything with it. This time when I saw it I looked at it right away and tried it. My lower half has always been my trouble area so this is a great work out for me.  You can find it here. I've always loved Carrie! I would LOVE to have legs like that! :) So we'll see how this works out!! Enjoy!


Tuesday, March 12, 2013

Miles "Marched" So Far!!

Miles "Marched" so far this month.... 109.77!!  Let's keep up the good work!!

Thought of the day...

This quote is so true! I have 
heard, and also been
a living example of the 
theory, you can work out like 
a pro, but until you 
are eating healthy in addition to
working out, the results
won't be what you 
are working towards. 
I think this quote gets the perfect
start to that thought. 

the sissies!

Monday, March 11, 2013

Converting Exercise Into Steps


As we were trying to figure out how to launch our "March to Health" month and get more people involved, a couple of the sisters expressed some concern that they, like many other people don't just walk, run, bike or do things that are easily calculated into a mile.  They do things such as aerobics or zumba, where you are very much actively working and but stepping at the same time.  We really do want all of that to be counted in our "Marching" numbers and we really would love to reach our goal or 5,000 miles "Marched" this month or more.  I have found a site that can help convert all that hard work into miles so you know how far you go each day!

The full article can be found by clicking on the title!

How to Convert Exercise Bike Miles to Steps


    • 1
      Record the calories burned or miles biked as listed on your exercise machine after you've completed your workout. You will use that information, along with the following conversions, to calculate your steps: One mile equals approximately 100 calories; 100 calories equals approximately 2,000 steps.
    • 2
       Use the following formulas and a calculator to figure your approximate steps:
      Number of miles times 2,000 equals your number of approximate steps.
      Number of calories divided by 100 times 2,000 equals your number of approximate steps. 
  • 3     Use the following process to determine your true number of steps. Start by using masking            tape and a tape measure to mark the start and end point of a 30-foot straight line.
  • 4     Begin walking a couple of feet before the starting point so you can get into your normal walking stride. Count the number of steps you take until you reach the end. Write this number down.

  • 5    Calculate how many steps you would take to walk a mile by using the following formula: Number of steps you took in 30 feet times 176 equals the number of steps you would walk in a mile. (30 times 176 equals 5,280, the number of feet in a mile.) You can then use your answer to calculate how many steps you've taken when using your exercise bike or stair climber with this formula: Number of miles biked or climbed times the number of steps you walk in a mile equals the exact number of steps you've walked.

  • ***This is Stacy again.  If you need to figure out how many calories you burned, one tool you can use is  Under the "Logging" tab, there is an activity log that can assist you in figuring out how many calories you burned.  

    For example, Mary rode her stationary bike vigorously for 60 minutes last week.  She burned approximately 896 cal.  Using our steps above, divided by 100, Mary rode approximately 8.96 (or 9) miles.  

    Rachel also did "Hip Hop Dance" for 45 minutes.  She burned approximately 376 calories which converts to approximately 3.75 miles.  Great job to both!

    Hopefully this is helpful to someone out there.


    Saturday, March 9, 2013

    Miles "Marched" So Far!!

    Well, our numbers are getting a little higher now, so yay!  We are a long way away from a giveaway though, and let me just say, it will be a GREAT one, so please start exercising and posting your numbers for us!!!!

    Our total as of this morning is. . . 71 3/4 miles.  Thanks to everyone who has particiapted so far.

    Friday, March 8, 2013

    Foodie Friday...Turkey Taco Salad

    I love taco salad!! Let's be honest, who doesn't?? Since I have been trying to work out everyday, I have decided to eat a little better also.  It should be a package deal, in my opinion.  So I went grocery shopping and got some healthy stuff, like turkey meat.  I have never been a turkey meat fan, but I figured I would give it another shot.  I added some taco seasoning to it, since I was making taco salad.  It was so good!! Not to mention the fact that my husband loved it, and he is a little hesitant when it comes to trying new food.  Mmm!! Soo good!! Anyways, it is also way easy.  Just add cans of whatever you like in yours.  

    In this one, I added 
    kidney beans
    turkey meat
    chips (doritos are really good in it, just not the healthiest) 

    Try one and add turkey meat and let us know what you think! 


    Thursday, March 7, 2013

    Thought of the day...

    With it being a start to this month
    and this little
    challenge we are doing,
    I thought this quote fit quite 

    the sissies!

    Wednesday, March 6, 2013

    Workout Wednesday Week #1

    Here is an amazing, hard core workout!  Seriously you will be sweating like crazy before you are even halfway done.  This is a really good exercise that has cardio, weights, and you.  You will get a great full body workout by the time you are done.  
    Don't forget to have some protein after your workout to help those muscles out!


    Miles "Marched" Totals

     The total up to 3/5/13 is 43!!!  We need more miles to hit our goal of 5,000 and to reach the give away so please post!  We want to hear!

    Tuesday, March 5, 2013

    Thought of the day...

    Here is our thought for the day. 
    Hope you enjoy! Check back everyday for a new thought, recipe, workout and other things to keep your health in check!

    The sissies!

    Miles "Marched" Totals

    As of Monday night, we have a total of 28 miles "Marched".  Please keep posting, we want to hear from you!

    Monday, March 4, 2013

    Walking IS Excercise!!!

     So, I am really excited about our "March to Health" month.  As we shared in January, our family has started a family health challenge again this year.  It has been pretty fun.  I will just say, we are all pretty competitive so it helps make the challenge work.  Rachel was our first winner of the year for January, HOORAY!!!  She did great.  The winner for February will be announced in just a couple of days.  We make it simple so anyone can do it, but also with things that will make a difference and can be a challenge.  For instance, exercising 30 min a day, no sweets (including pop), reading 30 minutes, not eating after 8:30 p.m., drinking at least 64 oz/day, eating nutritious meals.  You get a point for each item, for a total of 9 points per day.  So for some, no sweets will be no big deal at all but eating breakfast might be extremely hard.  Each can be accomplished by anyone, but can be a challenge.

      When we did this 2 years ago, my husband did not want to be part of the challenge, but I finally convinced him this round.  He has been debating with me since we started (only in February because of the move) on whether or not walking is exercise or not.  He does not believe anything but running is exercises so I have set out to show him that indeed it is exercise, and good exercise at that!  As I have posted in the past, I had joined "Walk with Walgreen's" sometime last year because they will give me points toward merchandise in their store for something I am already doing, so I started there. 

      1.  The first article I found was called, "Turn Your Walk into a Workout".  It basically talked about how walking is the easiest form of exercise we can do and there are ways to make it more effective and beneficial.  It talks about your target heart zone and staying in that to help you "achieve cardio benefits, burn fat, and become more fit".  The other tips the article gave are:
    "1. Walk for a good amount of time. It’s recommended that you walk 10,000 steps or five miles a day, and research shows that just 20 minutes of walking has health benefits.
    2. Increase the speed and incline you walk at. Walk up a hill or raise the incline on your treadmill. This will help get your heart rate up and increase the intensity of your walk.
    3. Use a heart rate monitor during your walk. A monitor will help you track your heart rate, alert you when you are in the optimal zone and warn you if you’re too high.
    4. Use music to stay motivated."
      To read the rest of the article, go to "Turn Your Walk Into a Workout".

    2. The next article I found was also from "Walk with Walgreens" it is called, "5 Reasons You Should Be Walking".  The five reasons it gives are:  1. Increase Your Fitness Levels, 2. Lose the Weight, 3. It's Easy, 4. Muscle Tone, and 5. Stress Reduction.  You can read the rest of the article at this link here:  "5 Reasons You Should Be Walking".

      Being a nurse, I could not have felt right without doing a little research from the medical standpoint, so I turned to the one and only webmd!  There were several good articles but I narrowed it down to the following 2.

    3.  The first one is called "Heart Disease: Walking for a Healthy Heart".  It had the key points nice and summarized for me on the first page so here they are, "Walking is a form of aerobic exercise and is one of the easiest ways to increase your physical activity and improve your health. Physical activity increases your heart rate, strengthens your heart, and increases blood circulation through your body, bringing more oxygen and nutrients to your organs. Exercise also increases your lungs' ability to take in oxygen, lowers blood pressure, helps to reduce body fat, and improves blood sugar and cholesterol levels.
    Key points
    • Have a checkup before beginning an exercise program. If you have heart problems, your doctor may want to do tests to find out how much activity your heart can safely handle.
    • Start out slowly at first, with a warm-up in the beginning, a faster pace in the middle, and a cooldown at the end.
    • To stay motivated, walk with friends, coworkers, or pets. Set goals you can reach.
    • Use a pedometer to count your steps. Wear it all day and try to take at least 2,000 more steps a day than you normally do, and gradually increase your steps over time."
    • Try to do at least 2½ hours of moderate exercise a week.1 One way to do this is to be active 30 minutes a day, at least 5 days a week.
    The rest of the article can be found here:  "Heart Disease: Walking For a Healthy Heart".

    4.  The final article is called, "Walking for Exercise, Americans Making Strides".  My favorite part of the article was this little phrase here, "The ideal walk, says Frieden, is a brisk one. "You should get a little winded," he says. 
    And the ideal exercise is one that you like doing. "The key concept is to do something you enjoy, to build it into your routine, and to keep doing it throughout your life."   It doesn't clarify who "Frieden" is but it does say that although walking is more popular than it was 5 years ago, most adults are still not getting the amount of exercise recommended by the Federal Health Guidelines.

    Hopefully you found these articles somewhat informative and entertaining.  If you have a friend or spouse who likes to argue with you that walking is not exercise or you don't believe it is yourself, maybe these will help convince the unbeliever it truly is!!!


    Miles "Marched" Totals

    As of Sunday night, our miles "Marched" totalled 18!  Keep them coming.  Please post a comment for any mile accounted for, however you achieved it!

    Friday, March 1, 2013

    March with us to Health

      We would love to invite everyone to join us in a "March for Health" this month.  We want to see how many miles we can walk, jog, run, bike, or even complete on an eliptical.  Our goal is to reach 2,000 miles over the course of the month. We do not want to limit it just to those who walk run or jog, anyone who exercises be it aerobics, zumba, dance, weight lifting please leave us a comment on how many minutes you exercised.
      Over the next 31 days, we will also be posting more healthy recipes, exercise ideas, and more.  While you are logging your walks here, don't forget one more step and log them at and earn money to shop with!

    Please leave us a comment everyday so that we can add up the totals!  If we make our goal, we will have a fun giveaway at the end of the month!!!

    Have a HEALTHY month!!

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