9 Habits of People Who Stay Fit

Getting fit is one thing, but staying fit is a whole 'nother ball game. To stay fit, you must continue what you've been doing to get fit and make it a lifestyle change, not just some one time thing and it's done.

Here are 9 habits of people who stay fit:

Eat.. real food. Skip the low-fat/fat-free/sugar-free chemical shit storm and just eat real food-in moderation. With that being said, stay away from prepackaged and processed junk and focus on food with the least amount of ingredients in them-meaning, aim for foods in their most natural state.

Get sleep. Sleep is your body's time to repair and heal-especially as you are working out. Then, you need all the recovery you can get and night time is just the right time for this since the goal is to stay active as much as possible during the day.

Make a plan. If you have a plan, studies show that you are most liekly to succeed.. or at least try. This is true in the case of anything, not just fitness! Set out a specific time to workout, how many minutes to do, and what you will be doing during that time.

Work out at home if you can't get to a gym. If you have cable, it probably comes with a whole slew of secret workout classes you can do on-demand. This is a great option for when you want to be active but don't want to leave your house. You can also use Netflix, YouTube, or purchase a set of workout DVDs.

Drink a gallon of water daily. Water regulates all of your body's processed to function at the best rate possible. Skipping this or skimming, as most people do, will not only affect how you look and feel, but it will affect your workout and recovery as well.

Mix up your routine. Do yoga one day, interval training the next, and a light jog the following day. If your fitness routine doesn't bore you, you're more likely to stick to it. Also, this helps to keep your body guessing! If your body gets used to a certain activity, you may find yourself in a slump. 

Instead of skipping a workout, focus on how great you'll feel after. Working out isn't always fun while you're doing it, but the endorphin high you get after — or the myriad other benefits, like a sound night of sleep — are.

Exercise even if you only have 15 minutes to do it. A short gym routine is better than nothing if you're really strapped for time or just plain exhausted. If you don't have time to get to your gym but have 15 minutes before you have to shower to go meet your friends for dinner, do jumping jacks to Taylor Swift or something. You'll feel better, especially if you spent your day sitting at a computer listening to Taylor Swift andthinking about how you should really leave work in time to get to the gym. (But then, well, didn't.)

Exercise when you're sore. Don't do intense weightlifting by any means, but a light jog or brisk walk as part of an "active recovery" can help alleviate sore muscles more quickly than sitting on your duff doing nothing.

Merry Christmas From My Family to Yours!

What It Takes to Lose One Pound of Fat

We all know that if you eat more calories than your body uses, the extra calories will be stored as body excess fat.

A pound of fat is about 3,500 calories. To lose 1 pound of fat in a week, you have to eat 3,500 fewer calories (that is 500 fewer calories a day), or you have to "burn off" an extra 3,500 calories. Keep in mind, this is in theory; what happens in the real world can be very different.

Often, as we eat less, our bodies burn calories at a slower rate which sends our metabolisms plummeting. This happens because our bodies are protecting themselves by going into this "survival mode," thus hanging onto any fat cells that you might have to keep you alive and for energy support.

This slowdown is a real phenomenon, and has been shown in many laboratory studies — it's called diet induced adaptive thermogenesis. If your calorie expenditure falls, it can be increasingly difficult to take in few enough calories to lose weight. This can be quite a frustration and challenge to the person trying to shed some pounds.

While simple math might suggest that one could cut thousands of calories per day and shed pounds in the blink of any eye, more realistic and lasting weight change happens gradually.

Do not skip meals. This is the primary reason why we tell you not to! To keep your metabolism speeding along, consider having 4 or 5 smaller meals and snacks throughout the day. In addition to providing consistent energy and maintaining your metabolism, you may be more likely to resist those "snack attacks" that happen with extreme hunger. Finally, an important factor in keeping your metabolism moving is participating in regular exercise, which is good for you regardless of whether you're trying to lose weight or just curious about calories.

The good news? Your body burns energy just by staying alive (each person's amount varies), so cutting a few hundred calories through diet and exercise will be enough to push most people toward a slimmer size.

We broke it down a little simpler for you:

0.1 lbs = Burning 350 Calories...
0.2 lbs = Burning 700 Calories...
0.3 lbs = Burning 1,050 Calories...
0.4 lbs = Burning 1,400 Calories...
0.5 lbs = Burning 1,750 Calories...
0.6 lbs = Burning 2,100 Calories...
0.7 lbs = Burning 2,450 Calories...
0.8 lbs = Burning 2,800 Calories..
0.9 lbs =Burning 3,150 Calories...
1 lbs = Burning 3,500 Calories...

Always keep in mind: No matter how slow you go, you are still lapping everyone sitting on the couch.

5 Things to Never Say to Your Child

There are certain things that parents shouldn't ever say to their children. It is totally okay to get frustrated at times-we all have those days-but there are some things that should never be said, due to the permanent damages that it can leave on your tiny little human being.

Even out of frustration or having had a bad day, letting certain phrases spew out of your mouth can be as poisonous as a Cobra snake. Watch every word that comes out of your mouth. Your words can either build your child up or they can bring them down further than you could ever imagine.

1. "I Hate You." This is one of the most painful things to hear out of a parent's mouth. Trust me, I know this. This is one phrase that you will never ever forget-no matter how hard you try. If your parent tells you that they hate you, it feels almost the same as being completely abandoned. You cannot reverse this and it will most likely stick with your child, forever. No child should ever be told that they are hated or unloved. If you feel that these words may slip out of your mouth then leave the room right away and cool off. Collect yourself. Remember that you cannot take these words back.
2. "You are nothing." This is similar to the above phrase. Telling a child that they are worthless immediately reduces their self esteem from an early age. They grow up feeling their unworth and believing that they truly are not valued. Because of this, they might even form their lives around this untrue little notion that the parent placed into their minds. It is planted, like a seed, and grows into something very negative. Remind your child daily that they are loved and super special. They will feel it, promise.
3. "You are such a little (insert name)!" Name calling is pure nonsense. I remember being called names as a child and it hurt. It hurts a lot more when it is your parent. You know, the one who is supposed to love and adore you for all eternity-unconditionally. You should never call your child names. Period. Just like you shouldn't curse at your children. Yes, we get angry sometimes at them, but there is zero excuse. I don't care what they might say to you-don't do it.
4. "I wish you were more/less (insert adjective/trait)!" This just like all of the above, damages a child's self outlook. Saying, "I wish you were sweeter or more quiet" or "I wish you were like your brother or sister" can really make them resent their siblings or people whom resemble the desired trait. Saying that you wish your child was more "something" makes them feel as if they will never be good enough for you. So what do they do? The opposite. They rebel. Try pointing out your child's positive traits while working with them-not against-on the areas that need improving.
5. "Because I said so." I hate this phrase. I know a lot of parents who are guilty of it without really thinking of it. By telling a child this, they feel bullied or "bossed around" without reason. Instead of saying "Because I said so," try giving them a reason. Sure, they are a child, but they are human being, too. I am not saying to reason with them, but just give them a reason. This will teach them that you are setting them up for success-not just trying to overpower them.

Their feelings do matter, contrary to what most people believe. After all, children are our future.

25 Days of Christmas Booty Squat Challenge

Give yourself the gift of a nice toned butt this Christmas. Who's ready for 25 days of booty blasting? Let's go!

December 1: 5 Squats

December 2: 10 Squats

December 3: 15 Squats

December 4: 20 Squats

December 5: 25 Squats

December 6: 30 Squats

December 7: 35 Squats

December 8: 40 Squats

December 9: 45 Squats

December 10: 50 Squats

December 11: 55 Squats

December 12: 60 Squats

December 13: 65 Squats

December 14: 70 Squats

December 15: 75 Squats

December 16: 80 Squats

December 17: 85 Squats

December 18: 90: Squats

December 19: 95 Squats

December 20: 100 Squats

December 21: 100 Squats

December 22: 100 Squats

December 23: 100 Squats

December 24: 100 Squats

December 25: 100 Squats