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Hey fans! Today is the first showing of three RightSize Health & Nutrition promotional videos, includes demos with flare.
Check them out on iwearyourshirt.com or on their YouTube Channel
Also, look for details on how to get a great discount on all RightSize products for one day only. Go to iwearyoushirt.com today.
Rightsize Health & Nutrition - the beginning of your personal journey to YOUR right size.
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If you missed my earlier post Office Exercise you probably didn't know that we are accumulating some easy to do, easy to modify routines that you can do in any amount of space and with even a few spare minutes of time.
We are blogging about them here, and linking them over to Pinterest so you can see them all assembled conveniently in one place. Once we have introduced all of the exercises, we will get REALLY fancy and start putting together WOW's (workout of the week). We will submit some, you can always submit some - we're in this together, right?
So without further ado....drumroll.....
The Push-up!! Wait!!! don't leave yet. The standard pushup is a true, full body workout. If you can do a standard pushup, well good for you - I am jealous. Feel free to do your fancy pushups.
For the rest of us, I bring you - the desk up
(Even this can be modified to a very easy Wall Press - simply stand a few feet back from the wall, feet shoulder width apart, hands on the wall directly in front of your shoulders. Bring your nose in toward the wall - and then push away.)
With the Desk Press, work your way up to a set of 20, 30, even 50 - we aren't using a lot of body weight here, so we are going for reps. Once this is totally easy for you, you can graduate to a modified knee pushup, but that will be a separate post.
For now, a combination of the standing lunge, and the desk up, will provide a full body work out, right in your cube.
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Office Exercise
By JG
1/23/2012 2:11:00 PM
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Raise your hand if you have a hard time making time for exercise.... *this girl!!!*
You might have the whole nutrition part dialed in, and that's great!!! Most experts believe that 80% of your body composition is determined by your diet. But do you want to look okay? or FIT!!
With a toned image, you will feel better in your own skin, increase your metabolic rate, and improve your posture, flexibility, - the list goes on. I'm sure you know the benefits, you just have a hard time with execution.
So, today's "fitness desk tip" is the standing lunge which looks like this...
Place your right foot out in front of you and drop your left knee toward the floor. Raise back up and bring your right foot back to start.
(A bit shaky or weak? Your office chair or desk can provide assistance to help you find your balance. Safety and form are priority - not speed!)
Then you will simply switch this motion with your left foot and right knee.
Alternate these movements for 30 seconds to start (if you can) and increase the time.
Advanced move: add hand weights and bicep curls on the way down.
Your thighs, core, hamstrings, glutes, will tell you how much they love you with a good burning. Do not do this to the point of physical pain, and be sure you have your doctor's blessing to be participating in exercise.
Over the next few weeks, we'll be adding other "at your desk" exercise movements to develop a "desk set."
If you're on Pinterest, you'll be able to organize them and view them all here
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I resolve to...
By JG
1/3/2012 8:41:00 AM
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I used to resolve to make fewer resolutions.
In the past, I believed that New Year's Resolutions were just setting me up for failure. A cruel reminder of all of my good intentions, dashed by my lack of willpower.
That was the old me.
I fully admit that I have joined a gym in the first week of January before. Thankfully, I stuck around past March, but many don't. What happens? For many of us, it is simply a case of unrealistic expectations. We set a goal to lose 25 pounds by February 15, and then wonder why we quickly become discouraged. For others of us, we don't set a definitive goal. We just say - "this is it! The year I will lose weight!" and we leave no benchmarks for accountability or to reward our progress.
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So the point here, is to balance the two extremes. You will find that you do more with a resolution than without one. I Promise. However, we must make a goal that is measureable, and is realistic, and perhaps has a reward structure built in.
We also need to take an honest assessment of HOW we need to change and WHAT we need to change.
This year, think past the resolutions of the past. Think in new ways -
I want to look good in my old jeans
I want to run a 5k
I want to be toned - maybe a body fat % goal
I want to lose 1 real pound of fat per week
I want to drink more water
And then, write it down. Share it with a friend, blast it on Facebook, and have someone keeping you accountable to yourself.
Learn. Make a Plan. And then the fun/hard part...
DO IT.
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These are quite honestly just general ideas to get you going. If you want to get into the specifics of selecting realistic weight loss goals, I encourage you to read this blog post from the archives.
If you need tools to help you, we have several calculators on our Tools page. Another resource that I use daily is MyFitnessPal.com (they have handy iPhone and Android apps as well. I encourage you to check out all that you can do there. And of course, we are here for you! We are happy to answer questions and provide useful tips and encouragement - reach out to us on Facebook and Twitter! Tell us what you are doing, how you are doing, and share what is working (and what isn't) with us and help someone else in the process.
Lets make 2012 the year that we meet those goals!
JG
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Pinning!!
By JG
11/22/2011 10:48:00 AM
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RightSize is now on Pinterest!
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Well, who doesn't need one more way to stay connected? For those of you who are unfamiliar with Pinterest.com, think of it as a virtual bulletin board that allows you to organize all of the things you find online that you might have once kept in a scrap book of ideas. Or maybe the fridge is more your thing, or a drawer somewhere. Now, you can collect craft, recipe, and virtually any other ideas online and file them for later use or share them with a friend.
We thought, what better way to share recipes and exercsies, and other goodies with our RightSize community than through Pinterest! We've accumlated some great recipe links so far, but would love for you to share some of yours with us as well! So follow us won't you? We will follow you back and let the recipe swapping commence!
Take pictures of your meals and your RightSize Smoothies and share your recipes with our community. Share your before and after photos with us. We'd love to see you crossing the finish line of a 5k! The possibilities are endless!
Can't wait to Pin with you!
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It's not to early
By JG
11/17/2011 11:56:00 AM
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Do you realize that 2012 is just a mere 6 (ish) weeks away?
Do you treat weight loss like a sprint? or a marathon? a Trial? or an opportunity?
Let's make January 1 just a day for committing to having the best year ever, but don't hang your entire weight loss efforts on this day. We've talked about setting realistic goals before - you can read more about that here - and I truly believe in goals. However, I'm not a fan of New Year's Resolutions for weight loss.
There is a reason why gyms are packed full in January, then suddenly by March, you find yourself able to take your pick of the treadmills. Calories do not just exist in January - they are everywhere all year long. That's why it's not too early to start meeting your goal.
I'm sure you are thinking - why would i want to start a diet at the holidays? You are right - it flies in the face of logic. However, learning to control your calories, and finding ways to add in simple exercise, will allow you to actually ENJOY your holiday festivities that much more! Food will taste better, you will feel better, you will have the ultimate jump on all of your friends who are waiting until January. Mitigate the damage. Even if you maintain during the holidays - that is success in itself.
I would just like to encourage all of us...holidays are a time when being mindful of our eating can actually set us free to enjoy our food. When we know what calories are coming in and going out, we can enjoy without worrying. Budget your calories and have that pie! Take an extra 20 minutes to walk the dog, and swipe that piece of candy!
So, again, it's not to early. And it's never to late. Just start. And continue all year long...
Enjoy!
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Is Expense your Excuse?
By JG
11/4/2011 10:45:00 AM
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"Eating healthy is just too expensive. I can't afford to eat right."
Hmmmm. I hear this a lot, and I am sensitive to your plight because I used to let this be my excuse for eating foods from a box. Pasta, rice, all in one dinner "creations." I let these take priority over green leafy things and quality protein and my health and my weight suffered as a result.
Obviously, a shameless plug, RightSize smoothies provide complete nutrition for less than $2.00 a meal, but I don't expect you to live on RightSize - and we don't recommend that you do. But we DO recommend eating a healthy balanced meal or two each day along with a smoothie - so that's where I aim to help you find some balance.
When considering expense of food - have you also considered the expense of health? Before we embark on our money saving adventure, I think some perspective might be helpful. Are you currently taking medication for a condition that could be alleviated by better overall health or weight loss? How much would that save you? How much would reduced doctor visits save you? If you aren't on meds or visiting the doctor regularly yet, are you prepared for that expense later?
Health requires a bit of an investment for the future. But it doesn't have to hurt. Here are some simple tips that you can implement TODAY.
1. Buy a Sunday paper. Line your litter box or bird cage with most of it, but clip the coupons for the items that you NEED. (hint - that is not the marked down halloween candy) Scour the local grocery store circulars and match up any coupons you have clipped to store specials whenever possible. Plan out trips to the store based on what is on sale.
2. Shop with discounted gift cards. Sites like this one allow you to purchase grocery gift cards at 5% off face value. So you can use them like cash to save 5% on your purchase, and combined with your coupons you are moving into some extreme discount territories. This particular site also gives you access to the national grocery chain circulars, a coupon clipping service, and about a 1,000 other deals and discounts that are available every day.
3. Buy meat in bulk. Membership clubs are good for this, and if meat is on sale at your local market it is wise to stock up. But here are some other things to consider. Sign up for Zaycon Foods updates. Zaycon purchases meats from the processors and sells in bulk at great rates. There are minimum purchase requirements, but it is easy enough to find a friend to split the order with. Boneless/Skinless Chicken for $1.49 a pound with no added hormones, chemicals, antibiotics, and comes to you never frozen. They also have 93/7 lean ground beef for $2.89/lb USDA inspected hormone/antibiotic free. When you register - and it's FREE to do - you will get email updates alerting you to sales events in your area. You purchase, drive to the pick up location, and they load it in your car. Done. Another option for those with freezer space or another family to share with - contact a local farmer and purchase an entire cow, pig, or some chickens. Have it processed and enjoy at a ridiculous discount per pound. Most advertise on Craigslist, but other resources include www.eatwild.com This practice even has a great name...."cowpooling"!!!
4. Make ahead, and make extra. When you start buying in bigger quantities, not only will you save more on the food itself, but you can say "bye bye" to take out and eating out expenses. Several books are available for cooking in big batches for freezing and eating later. Some focus on freeze and bake on eating day, others are frozen cooked and reheated on eating day. Whichever you choose, you will never wonder what's for dinner, and if you plan it right, you can have leftovers for lunch the next day. With planning, you can cook two to four days a month and have a month's worth of meals in your freezer ready to thaw and eat at a moment's notice. How much is your time in the evenings worth?
I truly hope you find this information helpful. Eating right is the kindest thing you can do for yourself and your family. Don't let "expense" keep you from your best possible life! With these money saving tips, you'll have more "green" to buy more "greens" to supplement your yummy recipes.
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I can feel the anxiety welling up right now 
Halloween
Thanksgiving
1000+ Holiday parties
Cakes, cookies, brownies, pies, stuffing....
(Not to mention the goody bags my kids come home with - clearly they can't eat all of that sugar - right???)
If you have holiday diet anxiety like me, take heart!!! I think that together we can make it through the holiday season unscathed. I'd love to see your best recipes for keeping the season low calorie. Please send them to us at reviews@rightsizeonline.com with the subject line "holiday recipes". Share as many as you'd like! We will repost them here for all to see and enjoy and be sure to give you all the credit.
With some planning, the occassional moderate indulgence, and some handy RightSize smoothies, you and I will have the jumpstart on our New Year's Resolutions!
Later this week, I will be sharing some sweet Halloween ideas, so if you have any to share, HURRY!!!!
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A Goal that Makes Sense
By JG
8/9/2011 10:28:00 AM
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I think we all have a magic number in our head somewhere. An ideal weight that we put up on high pedestal. Every bite we eat, every step we walk, all centered and focused on that goal.
But what if that number was just...well...a number? What if it was an unattainable number? What if that number was actually UNhealthy for us?
When I was in high school and early college, I weighed about 130 pounds. I remember at my lowest weighing 118. It would be tempting for me to believe that I should set my current weight loss goal to a number in that range. In the past, I have done just that. However, I would give up and fail, because my body composition is not the same then as it is now. That number is not achievable for me. Why?
Well, simply because I am stronger now than I was then. Thanks to hormonal and life changes, I have more lean mass. What we NEED to be tracking is our body fat. Because ultimately we want to lose fat, not weight. We want to hold on to our muscles, and our bone density. Especially as we age! For women we should be shooting for about 20% body fat. For men, a bit lower to about 12%.
I challenge you to borrow, or try, or buy a body fat calculator. You can find them in any sports store or retailer of scales. Some scales even have this function built in.
Here is an example of how an unattainable goal can sabotage our efforts:
a 5'4" 225 pound woman sets a goal of 120 pounds as her "ideal body weight" based on height and BMI charts
She faces a huge and seemingly insurmountable about of weight to lose. She might lose a significant amount, but when unable to reach her goal, she will most likely give up, and sadly statistics show that she will gain most of the weight back.
If this same woman had taken her body fat % measurements and tracked them over time, she would have found that at 225 and 33% body fat, she was carrying around 150 pounds of lean body mass! with a goal of 20% body fat, her ideal weight should have been more like 175-180. She would have been lean, and muscled, and healthy at a much different scale weight number than she would have ever probably thought. Trying to reach 120 pounds would have meant sacrificing muscle and would have quite possibly negatively affected her health.
It is worth noting that if you are just getting started, and you are overweight or obese, you will naturally be carrying more lean mass than a thinner person. Your body has had to work harder to support itself! Set realistic, attainable goals to keep you motivated. Tracking your fat loss, instead of just your weight loss, will put you ahead of the game. You will start to appreciate that the number on the scale is just that...one number. With strength and resistance training, and a healthy body fat %, you will look better than you did in high school even if you "weigh' more.
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