pojo fitness

a ruby tuesday option plus a recipe for your chocolate fix.

2012-02-10T21:22:00.001-08:00

this is a busy week for us and the weekend is even busier around here. tonight we went to dinner for a friends birthday, tomorrow morning we are running a 5k and tomorrow night we are helping throw a valentine's party at our church. the blog has been a bit neglected in preparartion for all of this weekend's events but next week i will be back to normal i swear.

since it is the weekend you might be going out to dinner. check this out...

tonight we went out to eat at ruby tuesdays for my friends birthday. i always like to plan ahead and check out the nutrition facts online so i can decide what i am going to eat that won't blow all my calories for the day. i have not eaten at ruby tuesdays in a long time but i must say i got something really good. they have a few menu options listed as "fit and trim". i ordered the barbecue grilled chicken with roasted zucchini and sphagetti squash. i was impressed, it was delicious! and the best part, the entire entree had a total of 372 calories. it was the perfect amount and i did not feel too full.

i came home and made a frozen hot chocolate to top it off.
{i have shared this recipe before but i will share it again}.

frozen hot chocolate
1 packet of diet hot coco {25 calorie kind}
1 cup of skim milk
ice
water
mini chocolate chips, optional
cool whip, optional

in the magic bullet {or blender}, add hot chocolate, milk, a few chocolate chips, ice and a small amount of water. blend till desired consistency. add a small dollop of cool whip and enjoy.

i love this drink because it is feeling, gives me my chocolate fix and only has 105 calories!

here's to a happy weekend!

fat blasting treadmill workout.

2012-02-08T20:05:00.000-08:00

tonight's post is going to be short and sweet. it is 11 pm and i didn't want the day to get away without leaving you guys with a fit tip/little workout.

for my run today i ran 4.5 miles. i was in a hurry and wanted to run 6 but i knew that baby pojo was not going to let me so 4.5 miles it was. to burn a few more calories i added in some hills and increased my speed every mile. doing these two things, during a treadmill run, can increase your calorie burn in a shorter amount of time.

here is the tip...

during treadmill runs, burn more fat and calories by adding in a 1-2 minute incline per mile {incline of about a 4 or 5 and keep the same speed} and increasing your speed for every mile you run.

if you are a little confused, let me explain with an example:

{these speeds might be too fast or too slow for you, again this is just an example for you to get the idea}

start out jogging at a 6.0 speed for 5 minutes.

increase your speed to a 6.2 for 3 minutes.

keep your pace and turn the incline up to a 4% grade for 1-2 minutes.

lower the incline back to 0% for 2 minutes.

you can stay at this pace or you could add in another incline minute.

mile 2: increase your speed to a 6.4 for 5 minutes

keep your speed and add incline for 1 -2 minutes.

lower incline and continue pattern.

does that make sense? basically you will increase your speed after each mile and you will do at least one incline {or hill} run for each mile. {if you run 4 miles, by the end you will have done 4 hills and increased your pace 4 times}.

try it next workout... my legs were dead, i had burned more calories and i was drenched after my run today. i love all 3 of things.

let me know how it goes!

energy bars.

2012-02-07T19:14:00.000-08:00

i am usually not a huge fan of energy bars. i like the real stuff and many of these so called "energy" bars are packed with sugar, fat and calories.

however, sometimes there are those days where you are in a bind and you just need to grab a snack. if you come across one of those times, make sure to read the nutrition label and check the facts before grabbing that bar.

better yet, here are 5 of the best energy bars that are not so loaded with all the bad stuff. grab one of these the next time you are in the market for an energy bar.

and, don't forget to enter the plum street prints giveaway here.

Plum Street Prints GIVEAWAY!!!

2012-02-06T19:36:00.000-08:00

i am super excited for this giveaway. have you ever heard of plum street prints? if not, you are in for a treat. they specialize in selling super cute modern prints and to die for iPhone cases that have great graphics with a monogram. seriously, i love plum street prints and the two girls behind the business. check out their shop here and their website here.

they are so great and going to give away one of their prints to two lucky winners. isn't that fantastic?!?!?

a little about shannon & lori {the owners} and the giveaway details ...

a little about the creators behind plum street prints...

We are two moms who love our kids, husbands, crafting, learning, and creating nice spaces for our families to dwell. We met and instantly became friends at BYU where Lori earned a degree in Media Music Studies and Shannon earned degrees in Advertising and English. Now that we aren’t working, and are able to stay home with our kids, we have more time to focus on design.

We believe that whether you are living in a tiny dorm room on a college budget, in a rental with your kids, or own your own home, you can make it a space where you and your family want to be. We hope our prints help make your space more uplifting, fun, and fitting to your personality. Our custom iPhone cases have been a wonderful addition to our design line and have been featured across the web, including features on Atlantic Pacific (http://atlantic-pacific.blogspot.com/2011/09/city-escape.html) and 6th Street Design School (http://6thstreetdesignschool.blogspot.com/2011/07/plum-street-prints.html).

how they stay healthy...

Our favorite healthy snacks include fresh fruit and smoothies. We love making green smoothies everyday for our kids so they can get nutrients and energy for the day! We also both love to jog with our kids (love our double BOB strollers--pushing 2 kids is definitely a good workout!). We try to workout as many days a week as we can, usually 4-5 days.

the giveaway...

We are giving away 2 prints each to two winners.

Our prints are sold as printable e-files, which allows us to charge less than other online print shops. Our customers have loved the convenience of this and can quickly print them at home or at Staples, Office Max, Costco, etc. Our bestselling prints include our love tree print, nursery prints, maps (available for any state, or world map), our skyline prints (we can do any city!), or our temple prints.

how to enter...

1. like plum street prints Facebook page here and then leave a comment below.

2. follow pojo and leave a comment.

3. visit plum street's shop here and leave a comment with the print you would like if you win.

giveaway ends next monday, feb. 13th at midnight!

Coming up..

2012-02-06T12:17:00.001-08:00

Pojo is doing a really AWESOME giveaway for a really GREAT company this week. I am so excited about it!

Im at the doctors office right now but I will be posting about the giveaway later today so check back tonight.

In the meantime, get pumped up and do some push ups!!

pojo's strength training mix up schedule.

2012-02-02T20:30:00.001-08:00

doing the same workout day in and day out will get you nowhere!

to see results you need to be constantly confusing those muscles. one way to do this is by keeping the same exercises for 1 month and just changing the way you strength train each week.

here is a schedule:

pojo's mix it up strength training schedule

week 1: 3 sets of 15

- do 3 sets of 15 for each exercise. to make things a little better, i suggest doing a little cardio burst in between each set.

week 2: supersets

- a superset is when you do two exercises back to back without rest until you have completed all sets. example: pushups & back flys.

week 3: 4 sets of 20

- do the same thing as you did in week 1 just add 5 more reps/set and add the cardio bursts.

week 4: circuit

- turn your workout into a circuit by doing all the exercises once through then add a little cardio burst then repeat same sequence 2 more times.

tonight i did supersets on my trx and my biceps are still on fire! i love supersets and i think you will too.

mixing things up this way is a great way to perfect your form for each exercises and for your body to get better results due to the muscle confusion that is taking place.

a good rule: you never want your body to feel too comfortable. if you feel like you could do 10 more reps of an exercise then it is time for a change!

chips.

2012-02-01T16:37:00.000-08:00

the Super Bowl is this Sunday and if your husband is anything like mine this is a big deal. My husband loves loves the Giants.. Baby Pojo and I are going to my parents while he watches the game since it is such a big deal for him. Me and football.. not so much. I may get shot for saying this but I could care less about football... I just like the super bowl because I get to chit chat with the other girls while the guys watch the game.

So, this Sunday you might be needing a few chips to go with some dips. Instead of just going calorie overload, try a healthier chip. My favorite are PopChips.

Check out these 10 healthy chips.

park it.

2012-01-31T20:41:00.000-08:00

can i just tell you how stoked i was that baby pojo slept a full 6 hours straight last night and then she slept for another 3.5 hours after that ... dream do come true. let's hope she does that again tonight.. this might be unlikely though because she is teething and has a bit of a fever. poor baby, it's so sad to see those big tears. you moms know what i am talking about. this is the reason for the super late post today. but i am excited about this workout and i hope you will be too..

i am all about using your surroundings for your workout equipment. {for example, a park bench}.. did you know that you can get a full body workout with just a park bench?

well, you sure can.

check out these 8 exercises you can do on a bench the next time you are at the park.

pojo's tip: walk/jog for about 10-15 minutes first then do the workout. to finish, walk/jog for an additional 10-15 minutes. doing this will give you a 45-50 minute full body strength /cardio workout.. plus, you will be able to enjoy the fresh air. not too shabby, right?

7 reasons the scale isn't budging

2012-01-30T19:30:00.000-08:00

are you eating healthy and working out and the scale still isn't budging?

this is frustrating!

the good news, maybe you need to tweak a few things. check out these 7 weight loss mistakes healthy women make here.

and, can i just add another tip.. don't just go by the scale for weight loss. take you measurements in the morning first thing every few weeks {chest, waist, hips, thighs, arms}. write them down and check them every few weeks. sometimes you may not lose a lb but you may lose some inches. which is a good thing!

remember, keep going- never give up! losing weight takes patience, dedication, and motivation. i am hear to help you along and i think you are all awesome for living a healthy lifestyle!

stretch.

2012-01-27T17:57:00.000-08:00

stretching is so important to do after a workout. i always make sure my classes and clients stretch after workouts but i don't think i stress enough on pojo.

stretching will help you lengthen and open up those muscles that you worked during your workout. injury prevention is another pro to stretching and your body will not feel as tight the next day if you stretch. not to mention you just feel so much calmer and more limber after a good stretch.

here are a few of my favorite stretches i do almost after every workout...

downward facing dog

stretches: back, glutes, hamstrings, calves

strengthens: upper body

learn how to do down dog here.

dancer

stretches: quads

learn how to do dancer here.

pigeon

stretches: glutes, groin, outer thighs, opens up the hips, releases low back tension learn

how to do the pigeon here.

camel

stretches: chest, abs, hip flexors, quads

strengthens: back muscles

learn how to do the camel here.

have a relaxing weekend!

the v-up breakdown

2012-01-26T09:21:00.000-08:00

in the tighter tummy workout i blogged about yesterday here, one exercise i threw in was the v-up. i had a few people ask me what a v-up was. here is how you do this total core move..

A: like the photo below, start lying on your back with your abs in.

B: as you exhale, lift your legs up, reach your fingers to your toes as you sit up.

photo courtesy of menshealth.com

to make the v-up easier: bend your knees and keep your feet on the ground. start by just sitting up. then once you have mastered this, move onto lifting your legs.

to make the v-up a challenge: place your hands behind your head.

i love this exercise sooo much! hope you will too...

tips to a tighter tummy.

2012-01-25T19:02:00.001-08:00

today elle did some tummy time on our bed and she is my inspiration for today's post...

{excuse the photo for being HUGE, blogger is being weird right now}

we all know by now that you don't get flat abs by doing just crunches. proper nutrition {stay hydrated with water, watch those calories and practice control!}, doing strength training and cardio are all factors in the equation to a harder core.

speaking of strength training and cardio, i have a tip that will make you have to activate those abs while you are doing the usual exercises you might do. here it is -

for a toner & tighter tummy, do exercises with your hands behind your head.

when you place your hands behind your head, the usage of the arms are no longer an option which makes your abs do extra work since the core is now the force behind each exercise you perform.

here are a few examples for you to throw into your workouts:

*you could just do a few rounds of these moves for a workout, do 1 minute of each move. throw in 10- 20 pushups in between each exercise to give your arms a little workout too. just saying it could be a good one...

- high knees

- squats

- butt kicks

- lunges

- jacks

- sit ups

- step ups

- v-ups

- upright bicycle

(sit up , place hands behind the head and bicycle the legs making sure your feet don't touch the floor)

* reminder: make sure your elbows stay back and don't come into your ears.

how's that for multi tasking???

eat your oats!

2012-01-24T15:01:00.000-08:00

did you know january is national oatmeal month?

me either, just found this out. i have blogged about this before- i love oatmeal, it's my daily breakfast of choice. oatmeal is good for you for so many reasons and it is filling. find out why you should be partaking of this warm bowl of deliciousness here.

and today baby pojo turned 5 months. i seriously can not believe it has been 5 months since we had this little girl. time flies. oh, she is such a joy!

pojo's minute to win it workout

2012-01-23T08:09:00.000-08:00

well, it is monday. hope you had a splendid weekend. it has been super rainy all weekend here and is still raining today. don't rainy days just make you feel lazy??

even if it is rainy where you are, don't let that hinder your workout. it has been a while since i have posted an at home workout of mine. so i thought today would be the perfect day to post just that. you could do this workout while you watch the bachelor tonight, just saying...

pojo's minute to win it workout

warmup

start out by doing 30 seconds of imaginary jump rope, 30 seconds of jogging, 30 second butt kicks, 30 seconds high knees, 30 seconds jumping jacks, 30 butt kicks to finish.

the workout

do 1 minute of each of the exercises:

- pushup to side plank alternating

- plank

- dips

then do 30 jumping jacks, 10 burpees, 30 mountain climbers

do 1 minute of the following:

- wall sit with jabs

-one leg bridge lifts {30 seconds/side}

- clam

then do 30 jacks, 10 burpees, 30 mountain climbers

do 1 minute of the following:

- sit ups

- abs sprawl : this is it here.

- bicycles

then do 30 jacks, 10 burpees, 30 mountain climbers

repeat 1-2 more times.

(your goal is to do this a total of 3 times.)

and, don't forget to stretch!!!

insane.

2012-01-19T17:49:00.001-08:00

have you ever tried insanity? it's no joke. i love all the high intensity plyometrics moves in the workout and i love how many calories you burn.

not sure what insanity is? or, want to try a few do anywhere calorie burning plyo moves, check out this 20 minute workout that shaun t. created for self here.

now, go break a sweat!

cardio crimes

2012-01-18T18:58:00.000-08:00

are you guilty of any of these common cardio mishaps? stay injury free and banish more fat by saying no to these crimes. check them out here.

speaking of cardio, today i bought a new pair of mizuno wave riders. these are my favorite running shoes. can't wait to break them in tomorrow!

snack attack!

2012-01-17T08:58:00.000-08:00

need a snack or something to eat while watching a movie or your favorite shows? i have two recipes that might just hit the spot.

i was watching the hungry girl on the food network and she made these two recipes that look pretty tasty. i can't wait to try them ...

Chewy S'mores Snack Mix

Ingredients

2 cups popped 94% fat-free kettle corn microwave popcorn
1 cup cinnamon-sugar cereal squares
3/4 cup chocolate-flavored puffed cereal (like Cocoa Puffs)
3/4 cup mini marshmallows
10 Tootsie Roll Midgees, chopped

Directions

In a sealable plastic bag or an airtight container with a lid, combine all ingredients except Tootsie Roll pieces. Seal and shake to mix.

Add chopped Tootsie Roll Midgees. Seal and shake again. Enjoy!

MAKES 6 SERVINGS

Nutrition Facts

Per Serving size which is 1 cup: 109 calories, 1 gram of fat, .5 g protein

Cherry Lemonade Super Slushie

Ingredients

One 2-serving packet (about 1 tsp.) sugar-free lemonade powdered drink mix (like the kind by Crystal Light or True Lemon)
1 1/3 cups frozen unsweetened dark sweet cherries
1 1/3 cups crushed ice or 6 - 10 ice cubes

Directions

In a tall glass, dissolve drink mix in 2 cups cold water.

Transfer to a blender. Add cherries and ice and blend until mixed but still icy. Pour into 2 glasses and enjoy!

MAKES 2 SERVINGS

Nutrition Facts

Per serving size which is 1/2 the recipe: 65 calories, 0 g fat, 1 g protein

to check out the hungry girl's website for more recipes, go here.

off to the store!.. ps, doesn't today feel like monday??

portion check.

2012-01-13T19:01:00.000-08:00

i am such a visual person. i have found associating portions to certain objects to be super helpful. i found this informative portion control chart off of pinterest and i thought it might be helpful for you.

the best way to maintain and/or lose weight is to keep your calories in check by practicing portion control. your waistline will thank you later.

happy friday!

keeping the pace.

2012-01-12T08:10:00.000-08:00

i just found out about this really cool app and website for running, walking and cycling. you type in your pace and it will give you an entire list of songs that are the the same tempo so that you can stay on pace. pretty cool, right? i think it is genius!

they also have ready made playlists and maps so that you can map out your runs, walks or cycling ventures. check it out here.

blast the fat!!

2012-01-11T12:31:00.000-08:00

i am so glad to see the sun shining today! i just finished my 4.5 mile run and i feel so awake and energized right now and i love it. isn't it funny how you have days where you are so tired and feel lethargic but you make yourself get up and exercise and then you feel so much better? exercise is a beautiful thing people.

speaking of exercise, my late birthday present came in the mail yesterday. i have been wanting a trx suspension trainer of my own for a while now. my husband ordered me one and when i got home from teaching pilates last night it was here. i was stoked! in case you don't know what i am talking about.. the trx is an awesome piece of equipment that you can use anywhere, it folds up and will fit in your bag or suitcase and i love it because you use all bodyweight for the exercises. oh, and you can do so many different types of exercises and workouts with it. here is the official website if you want to learn more about it. {no i am not affiliated with trx, just a super enthused fan of this product.}

now, onto today's post..

the fat blasting workout

i came across a really great workout that you can do at home or at the gym. all you need is a pair of dumbbells.

i like this workout for a few reasons: 1. you are using more than one body part for each exercise, which makes you utilize your core and maximize your workout time more efficiently and 2. you are not resting for long in between sets which will help you to blast more fat!!

get the workout here.

stick it.

2012-01-10T08:20:00.000-08:00

we are 10 days into january, how are your new years resolutions going so far?

if you are starting to find that things are getting in the way of your new 2012 goals, then maybe those goals need a little tweaking. i am going to be honest, i make new years resolutions like most everybody else but i am always skeptical of resolutions. i think it is because of my job. seeing tons of people get super enthused about losing weight/getting back in shape/eating healthier, etc. and then by end of february and march those people just get off the wagon and i don't see those people until the next january. i always get excited this time of year because i meet new people with new goals and classes are huge and it is tons of fun. but then things fade and it makes me sad that those people just quit and have disappeared. don't be one of those people. this year make it a goal to stick with your resolutions and follow through! {even if you need to tweak things a bit that is FINE. if that means that you will accomplish your goals and set better habits}.

so, that is my soapbox for today. don't get me wrong i love setting goals but i think that setting realistic goals is the way to go. you know what i am saying?

let's chat about our health and fitness goals for a minute. if you have made a goal to get back in shape this year, to lose weight, to start working out regularly, to eat better.. those are all great goals. but, i think that in order to stick with that goal you need to make smaller goals so that you will stick with your big resolution. does that make sense?

i want to help you this year accomplish whatever goal you have set. one reason i love teaching group fitness classes and training clients is that i get to see people succeed in things they never thought imaginable. it is so rewarding to see changes in people.

i am a big list maker and mini goal setter. i have found a few ways that have helped me stay on track with healthy eating and working out that i want to share with you.. hopefully this will be beneficial to you as well..

pojo's 6 ways to stick to it ways for making working out and eating healthy a success

1. each morning {or the night before} think about the day's events and tasks that are going on and go ahead and pick a time when you are going to work out. if your workout is already penciled in, then it will most likely get done because you have made time for it.

2. before you start your workout, go ahead and have a plan as to what you are going to be doing that day. {sometimes it helps to write out your workout, print one out, mentally go through everything you are going to do}. this way, your time will be well spent at the gym or at home or wherever you workout and you will not be wasting your time and lowering your heart rate while you decide what to do next.

3. make mini goals each workout session. {if i am running i will say i am going to run this many miles today, or i am going to do this many sprints today. if i am strength training, i will set a goal to say i am going to do so many sets of an exercise, etc.} making mini goals helps you feel like you have conquered the world after your workout, even if it is as simple as deciding you are going to hold a plank for 30 seconds.. at least i feel that way.

4. carry a water bottle around with you everywhere you go. make that the first thing you do when you get into your kitchen and when it is empty, immediately fill it up again. you will be surprised as to how much water you will drink this way throughout the day.

5. eating- i usually plan out{in my head} what my meals are going to be for the day. this way i am pretty aware of the calorie content and it helps me stay on track. also, before you head to the pantry to mindlessly snack, stop and ask yourself are you really hungry? maybe some water, 20 jumping jacks {yes, i am crazy i do them}, some gum or a sugar free hard candy will hit the spot. it is ok to eat if you are hungry but seriously listen to your body!

6. try to make all your snacks and meals include some protein, a carb and a little fat. this will digest better, give you more energy, and keep feeling fuller for longer!

does this help? i sure hope it does. those are my big secrets i just let out of the bag.

also, don't forget that i do online personal training and consultations. if you need someone to keep you in check, if you need me to tell you what your workouts should be or if you want me to create a workout for you, i do all of these things. i am here for you! if you are interested in this, send me an email- pojofitness{at}gmail.com.

5 reasons you're not losing weight while working out.

2012-01-09T20:05:00.000-08:00

baby pojo is getting back to normal and starting to feel better, thank goodness. i have missed you guys {and i hope you have missed my posts!}. I have a lot of pictures to post but it is late and i will do that later this week.

tonight, i want to talk about something that is very frustrating and common.. tell me if this scenerio sounds familiar. i am working out and i am not losing weight!

have you ever felt that way before???
if the answer is yes, then i have a few answers for you.

{i happened to find this great article on shape.com but all 5 of these reasons they give, are the exact same answers i would give you if you were one of my clients or in my classes. so thank you shape for writing them all down for me!}

losing weight isn't just about hitting the weights, or pounding the pavement. there is a method to this madness that involves muscle mix up, changing up your workouts, proper nutrition, the list goes on. once you know that you can't do the same routine day in and day out and that you need to watch your calories, then you can begin to see the light at the end of the tunnel. there are 5 particular things that you should be doing, in order, for your body to produce results and to ban frustation. what are they? well..
to make sure your workout is successful, productive and is helping you see results, read this article.

and, i just have to leave you with a few pictures my friend took last night of elle that i think are adorable. elle is so fun and is starting to give me kisses, laugh all the time and smile. i love it and i just love her to pieces..

the button knows giveaway winner

2012-01-08T12:24:00.001-08:00

the winner of two new pairs of earrings from the button knows is..

brittani!!

email your address to pojofitness{at}gmail.com so we can get you those earrings.

hooray!

and, i haven't forgotten about pojo. this week has been a terrible week with baby {not feeling good, shots, NOT sleeping,you know how babies are sometimes they just need a lot of tlc and everything else gets put on the back burner}. anyways, i will be back tomorrow!!

a sugar free sweet treat

2012-01-04T19:34:00.000-08:00

you know those periods during the day where you just need a little something sweet?

for me it is always after meals..especially lunch for some reason. well i have found a little something that hits the spot and is totally guilt free...

baskin robbins sugar free hard candy.

these little sweets come in a few different flavors but i am loving the cookies 'n' cream flavor. the even better news is that each piece has only 10 calories! seriously, they are a great way to get your sweet tooth fix without the added calories and without getting off the wagon.

on another note, baby pojo is finally feeling better so i will be back to blogging at a normal hour hopefully this weekend. this week we started putting her in her crib and it is not going so well. pray that tonight goes better than the past nights.. i am going to be a zombie soon!

getting real.

2012-01-03T18:51:00.000-08:00

since sunday night, baby pojo has not been feeling well. i didn't get around to blogging yesterday because she was so fussy and miserable and tonights post will be short because of the same reason. the good news is baby is acting like her happy little self again so hopefully this means she is feeling better and life can get back to normal.

the jillian michaels's workout review

last night i had about a 18 minute window where baby pojo was content and i had to get some sort of workout in for sanity. so i did this jillian workout that i blogged about. i loved it! the karate kicks seriously kicked my trash and the last move was a little weird so i did vinyasa flows for one minute instead and that incorporated a little upper body strength training too. i highly recommend this workout and i will be adding this one to my regular workouts.

getting realistic

it is january and a new year. this means everyone is setting new goals. the problem is many goals we set are sometimes too lofty and get thrown by the wayside real fast. don't let that happen to you this year. make goals that are realistic and that you know are attainable with a little effort, dedication and desire. check out these 5 guidelines for setting reachable goals this year.

the button knows earring giveaway

don't forget to enter the giveaway here. ends january 5th.

wishing you a...

2012-01-01T20:05:00.000-08:00

pojo's holiday giveaway: the button knows

2011-12-30T13:05:00.000-08:00

the holidays aren't over yet..that means another giveaway is in order!

the next giveaway is from the etsy shop, the button knows.

this shop sells jewelry made out of buttons.

here is a little about them..

I have made jewelry for several years, but recently I saw some buttons at a craft store and came up with the idea for button jewelry. My husband and I decided to start a business together! I make the

jewelry, and my husband takes care of the business side of it, since that is his field. We are specializing in button jewelry, but I also plan to sell other jewelry designs, including more of my own designs I have worked on in the past. We are in the process of creating our own website which should be up in the next few weeks!

check out their etsy shop here.

favorite healthy snacks

My two favorite healthy snacks are apples with sliced cheddar cheese and the combination of tuna, dill pickles, and sourdough bread.

the giveaway

the button knows is giving away two pairs of earrings. a black and a white pair.

how to enter

1. follow pojo and leave a comment

2. Facebook, blog or tweet about the giveaway and leave a comment

3. leave a comment telling me your favorite exercise

giveaway ends january 5th at midnight

pojo's new running getup

2011-12-29T19:20:00.000-08:00

for my birthday, i got a running outfit for the cooler weather. i wore my new getup last night for my run and i loved all of my new pieces. if you are in the market for some new workout clothes, i highly suggest adding these to your wardrobe...

{i finally got smart and added the links to the pictures. click on the photo for the link to each product}

brooks glycerin diva jacket

this was the perfect weight for a chilly outside run. the jacket has a built in pocket for an i pod, it has the thumbholes, is a moisture wicking fabric, didn't "ride" up as i ran, and is a flattering fit. i love this jacket and i know i will be sporting it out all the time.

Pearl Izumi Splice Knicker

these capris were a great length that hit a little below the knee, they blocked the wind, the fit was great {tight fit but still comfy}, the pocket, on the back, was pretty big which is nice. i seriously could wear these everyday. get them here.

Balega Hidden Comfort Socks

all i can say is i am hooked on these socks now. they are so soft, stay on, aren't too thick but not too thin and they feel like silk. seriously, people you need a pair or two or three. these are a.m.a.z.i.n.g!

doesn't getting a new piece of clothing.workout gear just pump you up more to workout even harder? i love it!

now, i am off to attempt putting baby pojo in her crib. she has been sleeping in her nap nanny {new moms, buy this.. it is the best} since birth and it is time for her to sleep in the crib since she is now 4 months and growing. this is probably going to be a long night, wish me luck..

a rainy day play giveaway winner

2011-12-29T19:18:00.000-08:00

the winner of the felt cape is..

the dna family!

email me your address so we can send you the cape.
pojofitness{at}gmail.com

last night to enter a rainy day play giveaway

2011-12-28T16:58:00.000-08:00

don't forget that tonight the last night to enter a rainy day play's giveaway for a dress up cape. giveaway ends at midnight.

enter here.

jillian's 16 minute workout.

2011-12-28T08:56:00.000-08:00

this is a great do anywhere workout from jillian michaels. i love this workout because all the moves combine cardio and strength training. and, no equipment is needed plus it only takes 16 minutes. this is a win win workout all around.

oh, and my new favorite move is a side burpee.. she does them in this workout. pay close attention to that move, you will probably see it in some of my upcoming workouts.

get the workout here.

a rainy day play giveaway

2011-12-27T19:25:00.000-08:00

don't forget to enter the giveaway for a prince charming felt cape from a rainy day play. giveaway ends tomorrow {wednesday} at midnight.

enter here.

and, a rainy day play is giving a discount to all pojo readers. enter POJOF at checkout to recieve 15% off!

pojo's playlist: running song additions

2011-12-26T20:03:00.000-08:00

i hope your christmas was spectacular. we had a wonderful weekend spent with family. this christmas was extra special with baby pojo. i know that the holidays are not officially over until yet.. so keep eating smart at those gatherings and exercising.

speaking of exercise, i have a few favorite song additions i added to my playlist for my run yesterday. they are a little bit more chill but they have a good tempo to keep you on pace as you run. lately i have been into listening to more mellow style songs as i run.. i think it's because my runs are my "me" time when i can think and enjoy a little time to myself. if you are like me, then you'll love these songs..

pojo's mellowed out running playlist additions
1. paradise: coldplay
2. hurricane drunk: florence + the machine
3. every teardrop is a waterfall: coldplay
4. gonna be: mo' horizons
5. soul shakedown: bob marley

today is my golden birthday, i am off to get a massage!

Merry.

2011-12-25T17:48:00.001-08:00

Hope you have had a very merry day. We sure have.

Merry Christmas!

(This was done from my phone, this explains the odd format)

holiday breakfast classics.. the lightened versions

2011-12-23T19:41:00.000-08:00

can you believe tomorrow is christmas eve? i seriously can't.

every year my mom always makes a big breakfast complete with her famous sweet rolls, breakfast casserole, grits, fresh squeezed oj, and mom's egg nog that really tastes like a vanilla milkshake.

all of these things i grew up with and remind me of christmas morning. i came across all of these recipes that are way healthier than usual and i am sure taste just as yummy. think i may have to try them...

the coffee cake and the pecan sticky rolls look oh so delicious. get the recipes here.

pojo's holiday giveaway: a rainy day play

2011-12-23T16:10:00.000-08:00

this month has been so fun with all the giveaways that different vendors are doing on pojo. i am so appreciative to all the businesses for making happen this month. thank you!

now, the next giveaway comes from the etsy shop, a rainy day play.
this store sells dress up clothes.. how fun, right!?

here is a little about a rainy day play, the giveaway details plus a discount code...

how a rainy day play came about

I'm a stay-at-home momma to three little munchkins (aged 3.5 yrs, 2.5 yrs, and 16 months). I spent most of my life in the desert area of Southeastern Washington state, so when we moved this summer to western Illinois, it was quite a change. I've never known what its like to have rain more than once a month! Being trapped in a house with three toddlers made it clear that I needed to have some fun activities in my arsenal to keep these guys happy. I started sewing some dress-up clothes, and only pulled them out when it was raining and they couldnt work off their energy outside. And so...A Rainy Day Play was born! In my shop you'll find jetpack dress-up wings and felt hats and lots of Prince Charming capes - and I've got a few new products I'm hoping will be ready soon! check out the shop here.

getting healthy

Confession time...I am not a naturally healthy person. I love my sweets and baked goods, and I dread exercising. For awhile I was doing really good at getting a morning jog in, but I wasn't to the point yet where I enjoyed it much. My favorite workouts are when I can have my kids involved a bit too...watching a two-year-old attempt to do a Tae-Bo video is highly entertaining! Right now I happen to be 7 months pregnant, so if I get a good 30 minute walk/waddle in around the neighborhood then its a good day.

the giveaway

I'll be giving away one Simple Prince Charming felt cape in any color, check them out here. In my shop I currently have burgundy red, black, and heather grey listed, but the winner can choose from almost any color of the rainbow - as long as my local fabric store has it in stock.

how to enter:
1. leave a comment telling me whivh color cape you would want.
for additional entries:
2. follow pojo and leave a comment
3. facebook, blog and/or tweet about the giveaway and leave a comment.

giveaway ends wednesday, december 28th

pojo reader discount
a rainy day play is giving a 15% off discount to all pojo readers. enter POJOF at checkout.

pink ruffle winner..

2011-12-23T16:04:00.000-08:00

congrats to jess@drops of motherhood for winning the giveaway!

email me pojofitness{at}gmail.com your address so we can get your new headband sent to you.

thanks pink ruffle!

last day to enter the pink ruffle giveaway!

2011-12-22T13:36:00.000-08:00

don't forget to enter the pink ruffle giveaway for this cute headband.

enter here.

giveaway ends tonight at midnight!

how to burn 1,000 calories.

2011-12-22T08:11:00.000-08:00

With Christmas, around the corner, lots of activities take place. Make sure to exercise and move this week!

Want to know how many calories typically you burn doing a few common holiday activities? Check it out here.

They say if you do all of the activities in one day you burn 1,018 calories.. impressive.

Heather Cook Photography Giveaway Winner

2011-12-22T08:00:00.000-08:00

Congrats Blogger, Happyascanb you won the giveaway!!!

sweat till you drop treadmill workout- a pojo original

2011-12-21T17:08:00.000-08:00

yesterday i promised you guys the treadmill workout i did yesterday. i think my run yesterday turned out to be a challenging, effective fat burner workout.

my legs, especially my quads, were jello by the end. i was also dripping sweat and feeling good afterwards. i hadn't done this type of run in a while so it was a good workout to bring back and i knew i had to share this workout with you guys.

this is the perfect workout to add a little more pep in your step {aka improve your racetimes}, keeps you entertained and in the zone, and it will burn more calories and fat than the regular jog.

now that i have hyped up my run, here it is
{hope you like it as much as i do}..

pojo's super sweaty fat melting treadmill run
5 minute jog {this is your warmup}
now, every 5 minutes increase your speed by .3 or .5, do this at least 3 times.
optional- do 3 30 second sprints/30 second recovery jog.
5 - 7 minute cooldown
{gradually bring your speed back to your original jog speed and then the last minute or two, walk}.

if you are confused, here is what i did yesterday..
6.0 speed- 5 minute jog
6.3- 5 minutes
6.6- 5 minutes
7.0- 5 minutes
7.3- 5 minutes
{*i started to get tired after 3 minutes on 7.3, i reduced my speed to 6.2 for the last 2 minutes of my 5 minutes}
7.6- 5 minutes
8.0- 5 minutes
6.3- 30 seconds
8.5- 30 second sprint
6.3- 30 sec. recovery jog
9.0- 30 second sprint
6.3- 30 second jog
9.5- 30 second sprint
5 minute jog eventually hitting 6.0
2 minute walk { 1st min. at 4.0, 2nd min. at 3.5}
*sidenote: i don't expect you to run the same speeds/length as me. if that is too fast or too slow for you, that's fine. i was just using my speeds as an example to hopefully show you how it is done.

a few things..
make sure you stretch those legs ,glutes, calves and back.

you can make this workout however long or short you want.
if you are just dead, during the workout, lower the speed get your breath and start back up.
you can always modify this workout and work up to the 5 minute increases and speeds.
listen to your body and know you are strong.

you got this!

waistline holiday survival guide + not so healthy holiday foods

2011-12-20T21:33:00.000-08:00

with christmas right around the corner, parties and dinners are in full swing.

in order for your waistline to survive all the hustle and bustle you need too..

1. make sure you get in a least 10 minutes of some exercise everyday
{obviously more is better, but every little bit counts}

2.eat your three meals a day
{make them healthy, filled with protein, some carbs and fat to keep you feeling full... you know my favorite breaksfast- oatmeal, carbmaster yogurt with berries}

3.no grazing
{a 100-200 calorie snack in between meals is fine}

4.before you put that unhealthy treat in your mouth, stop and ask yourself is this worth it? choose your treat{s} wisely.

surviving the holidays is all about awareness and being smart.

you got to read this article.. i just did and i was outraged at some of the high calorie counts and through the roof fat grams of some the season's festive foods.

check out 50 holiday foods that you definitely need to stay away from here.
seriously, can you believe the nutrition content, crazy??? but the good news is there are also healthier substitutes listed next to the bad ones.

also, georgians don't forget that tomorrow is the last day to enter the heather cook photography giveaway. enter here.

and, tomorrow i am sharing my sweat till you drop treadmill workout. i just did it today and it was killer. get excited pojo readers!

run it.

2011-12-19T21:03:00.000-08:00

first of all, welcome new pojo followers!!!

can i just say how much i love seeing the followers number increase. i just love my readers and it makes me so happy that there are people out there who want to read my blog. i wish i could meet each and everyone of you because i feel like you guys are just awesome!

another thing, i love comments and i love feedback. it is so great hearing your success stories, reading the comments/emails about certain workouts you have tried from my blog and how they went or just what you think about things. keep the comments coming. i love them and i love you!

now, for your daily fit tip {probably the reason you are reading this post}...

i am in need of a new pair of running shoes. since it's christmas and my birthday {is two days after christmas}, a new pair of kicks are on my wish list. i was doing a little research and i found the best of 2011 running shoe guide from fitsugar. i was so happy to find two of my favorites on there {mizuno wave riders run like a dream and nike lunarlon is a great shoe too. i wear the lunarlon's to teach in. they are lightweight, supportive and aren't bulky.. great for teaching group fitness classes.}

anyways, if you're in the market for some new running shoes or are curious to see who made the cut, read the article here.

and don't forget to enter the two giveaways on the sidebar!

pojo's holiday giveaway: the pink ruffle

2011-12-18T12:59:00.000-08:00

it's beginning to look a lot like christmas on pojo.. t

he next giveaway is from the etsy shop, the pink ruffle!

let me tell you, i love this shop. elle and i have about 10 headbands from the pink ruffle. we love headbands in our house and i was delighted to find so many cute ones from her shop this summer. ashley, the shop owner, is also awesome at making anything you want. she loves custom orders. the pink ruffle sells more than headbands. check out her shop here to see all her other cute stuff she sells.

here is a little about ashley, her healthy habits & don't forget to enter the giveaway at the bottom..

about the pink ruffle..

The Pink Ruffle sells unique and handmade headbands, bowbands and clips for newborns all the way up to adults. When I was pregnant and found out it was a little girl I started shopping right away! To my surprise I was not happy with any of the headbands out there and decided to start making my little miss her own. Once she was born and started wearing them out, people would always ask me where I got them from. I decided it was time to share my joy and start an etsy shop so moms like me who were not happy with the headbands in the store could buy something unique and at a great price!

how she stays healthy during the holidays...

The Holidays are the hardest time to stay healthy th all the yummy treasts, but I really try to limit myself. I don't go cold turkey, but maybe one or two treats a week and thats it. Now that the weather is nice (down in AZ where it is always hot!!!) I do a lot more running. It is fun because I have a jogging stroller, so I load up baby girl and head out for a run! Staying balanced and leaving time for myself are some of the man things I live by!

the giveaway

the pink ruffle is giving away this super cute teal glitter headband with a gray flower on it. you can choose the size: adult, child, toddler, baby or newborn. can i just say how much i love glitter headbands like this one? i love them because they look great with everything!

giveaway details

giveaway ends this thursday at midnight.

to enter:

1. leave a comment telling me what size headband you want if you win. (adult, child, toddler, baby or newborn)

for additional entries:

1. follow pojo and leave me a comment telling me you're a follower.

2. blog, tweet or facebook this giveaway and then leave me a comment.

3. add the pojo button to your blog and then leave me a comment.

and, don't forget to enter the heather cook photography giveaway here if you live in georgia or south carolina. she is giving away a free 30 minute session. enter here.

pearl and pauper giveaway winner

2011-12-17T17:17:00.000-08:00

the winner of the ruffled romper is molly!!!

thanks pearl and pauper!

don't forget to enter the heather cook photography giveaway if you live in georgia..she's giving away a free session! enter here.

pearl and pauper giveaway ENDS TONIGHT!

2011-12-16T16:58:00.000-08:00

don't forget to enter the pearl and pauper giveaway for a baby or child ruffle romper.

they are so adorable.

enter here.

ends tonight at midnight!!

new giveaway for plum street prints starts tomorrow!!!

fruity and bright.

2011-12-16T07:06:00.000-08:00

i can't believe that christmas is almost in a week. i am so behind on christmas shopping and it is so warm here in georgia that it doesn't feel like christmas out at all. i will say that it is nice to have weather in the 70's though because it makes for fun walks with elle and great runs outside.

speaking of elle, she is getting so big! she is loving her bumbo and sitting up very well in it. elle just turned 16 weeks on wednesday, i can't believe she will be four months on christmas day. she is really starting to talk lots, is super smiley and has the cutest little giggle. we love her so much and she makes the holidays so much more fun!

since holiday parties are in full gear now, i have a great little party appetizer that is pretty healthy and is always a hit. you may have had it before but i am tweaked it a bit so that it is a little healthier and doesn't contain as much sugar. i have made this for a few parties and everyone always asks for the recipe and it is usually all gone by the end of the night.

{elle and i at my parent's company christmas party last week}

pojo's fruity salsa

picture taken from flickr.com.. my salsa looks similar to this

what you need:
- an assortment of colorful fruit
*see the end of this post for the exact amounts i use
{ i like to pick something yellow, red, blue, green, orange}
i usually go with:
strawberries
raspberries
blueberries
kiwi
mango
pineapple
apple {sometimes if i need to make more i will add in apple}
- lime juice
- sugar free strawberry jam
- truvia, stevia, splenda
{you can use sugar but i like stevia because it's a little less calories}
- brown sugar sweetner
{kroger/smiths now has a brown sugar sweetner that has 10 calories, splenda also makes a brown sugar sweetner}
- cinnamon

directions:
1. in a bowl, dice/chop all fruit pretty small
2. swirl in a little lime juice and mix.
3. add sweetners {stevia/sugar and brown sugar substitute}, a spoonful of jam and just a dash of cinammon.
4. mix all together and refrigerate for at least 30 minutes.

serve with cinammon pita chips {these are pretty caloric}, graham cracker sticks {regular or cinnamon} or just eat with a fork {this is the route i take because it is healthier and i think really good this way}.

a few things:
- don't make too ahead in advance, salsa tends to get too runny if made too early.
if you want to cut all the fruit up the night before and then add the topping/dressing before the party that's a good time saving tip.
- i don't have exact measurements because i make it according to taste.
- as far as the fruit goes, i usually use a carton of raspberries, carton of blueberries, carton of strawberries, 1 mango, 3-4 kiwi, and a small can of pineapple tidbits. this makes a very good amount.

enjoy!

and today is the last day to enter the pearl and pauper romper giveaway! enter here.

christmas calorie burn jingle pyramid

2011-12-15T13:02:00.000-08:00

ok, so you could really do this all year but it's christmas so i am trying to spread some cheer here.

when you need an energy boost, want a quick calorie burn, need a quick little at home cardio workout, or if you just ate a lot of not so good for you holiday treats, then i have something you will love {or you may hate but it's good for you!}.

it is a pyramid that will get your heart pumping, make you sweat and get those endorphins going.

how the cardio pyramid works:

pick 5 different cardio exercises

{jacks, mountain climbers, high knees, burpees, butt kicks, lateral jumps, skiers, jump squats, steps on a stair are a few ideas to pick from}

do 50 of the first exercise, 40 of the second, 30 of the third, 20 of the fourth and 10 of the fifth.
you can repeat this pyramid as many times as you want.

in fact, lately i have done this pyramid while i am cooking breakfast, then ill do at lunch and again at dinner. i usually just do it once each time and i feel energized, i am sweating and i feel good! i know i look like an idiot but i am burning calories here! you seriously should do this.

how to make this pyramid into a full workout:
do the pyramid once through
right after you have finished, do 1 set of the following-
20 pushups, 10 squats, 20 second side plank hold/side, and a 1 minute plank.
repeat the pyramid and strength moves 3-4 more times.

and, don't forget to enter the pearl and pauper giveaway here and take advantage of the 20% discount in their shop too. the giveaway ends tomorrow at midnight!

pojo's holiday feature: heather cook photography giveaway

2011-12-14T22:01:00.000-08:00

heather cook photography is doing a giveaway on pojo!

i met heather, at the gym, and she is a great photographer. she has taken our family photos and elle's newborn photos. we like heather in our house. heather and i have a lot in common.. we both like to workout and eat healthy.

here is a little about heather's healthy lifestyle habits, a few of her favorite healthy recipes and more about her photography business..

about heather cook photography
As a custom portrait photographer, I capture unique and timeless images of newborns, babies, children and families.
check out her website here.
check out her blog here.

favorite healthy holiday recipe
I love a casserole and a there is nothing like a yummy squash casserole during the holidays. Here's my recipe for a butternut squash casserole:
Ingredients:

1 butternut squash
3 cloves of minced garlic
1 yellow onion (you can use any other onion but I think the sweet caramelized taste of the yellow onions works well with the squash)
2 tbsp olive oil
1 cup panko whole-wheat crumbs
1 tsp salt
1 tsp pepper
1 cup grated parmesan cheese

Directions:

1. Preheat your oven to 360 degrees F. While waiting, cut the squash in half and place in a baking pan, with the skin side up and bake for 70 minutes.
2. Let the squash cool off and then scoop the insides and put in a casserole dish.
3. In a saute pan, put the olive oil, onions and garlic and saute until the onions are brown. Once cooked, mix the onion mixture with the squash. Add the panko crumbs, salt and pepper, and mix well.
4. Sprinkle the yummy cheese over the squash mixture, cover with foil and bake for 25 minutes.
5. Remove the foil after 10 minutes and continue cooking. Viola!

how heather stays on track during the holidays
1. I make sure to get my workout in 2. I know how easy it is to rack up a lot of calories with soft drinks, sweet tea, punches, eggnog and cocktails. Drinking water is always a good way to avoid unwanted empty calories.

her go to workout
your go to workout- A good 3 mile run always makes me feel good, doesn't take too long and I know I'm keeping my heart healthy.

what she likes to eat for breakfast
I'm a smoothie girl. Every morning for breakfast I make a yummy smoothie. (I buy organic fruits and veggies when available)
1/2 to a cup of almond milk
1 banana
handful of frozen mixed berries
a few leaves of kale (or spinach): optional
a scoop of greek yogurt
Directions: blend until smooth and enjoy!

giveaway
{since heather is a photographer in middle georgia, the winner must live in this area.}
one lucky reader will win 30 minute session with the print release of the digital images. The session must be held in the Middle GA area.

how to enter
1. Become a POJO follower and leave a comment.
2. Like Heather Cook Photography on Facebook here and leave a comment below.
2. Blog about the giveaway on your Facebook or twitter account sharing the link to this blog post and then leave a comment below.

giveaway ends next Wednesday at midnight.

discount code
Heather is not only doing a giveaway but she is giving a discount to all pojo readers..
Any POJO reader's that book a photography session a 20% discount on prints and products from their session. After your session, your images will be uploaded to an online gallery where you'll be able to purchase prints.

At the checkout enter the promo code: POJO and your discount will be applied.

Thanks Heather!

cookie.

2011-12-14T08:17:00.000-08:00

with christmastime comes cookies. lots of homemade cookies and other sweet treats. ever wonder exactly how many calories those classic holiday cookies have in them?

find out the nutrition 411 on a few of the traditional homemade christmas cookies here, so you can keep your waistline and calorie count in check this season.

and, have you entered the pearl and pauper giveaway yet? one lucky winner will win a ruffle romper in any color and size. they are so adorable. giveaway ends friday at midnight.
also, don't forget you can get a 20% discount in their shop right now. enter pojo20 at checkout. great christmas gifts!

enter and get the details here.

LDW Magazine Feature

2011-12-13T14:37:00.000-08:00

Remember how Latter Day Woman Magazine featured POJO in their magazine a few months ago? Well, they asked me to write an article for them for their holiday issue this month.

It is out and I decided to write an article that was a little different than the typical how to keep the lbs off during the holidays. I did an eat this, not that spin off for the holidays. I tried to make it practical and give options that you guys would actually want to eat.

Check out my article here.

pojo's mom's granola recipe

2011-12-13T08:37:00.000-08:00

i love yogurt, raspberries and granola. i eat oatmeal, yogurt with raspberries and granola just about everyday for breakfast because it is a healthy satisfying meal. i use my mom's granola recipe because it is healthy.

you see the problem with granola is that many recipes and store bought brands have way too much sugar.

my mom has been making granola for years and it's a good recipe because of the low sugar content and it also contains good for you ingredients- flaxseed and wheat germ. my mom says the secret to making it really good is stirring it every few minutes. enjoy!

photo taken from google images

pojo's mom's granola

3 cups Old Fashioned Oats

3 cups crushed Shredded Wheat

1 cup wheat germ

½ cup ground flax seed

½ cup chopped walnuts

½ cup sliced almonds

2 Tbsp cinnamon

1 stick butter

½ cup Honey

2 teaspoons vanilla

Mix dry ingredients together in 9 x 13 glass dish. Melt butter and honey in microwave. Add vanilla. Pour over dry ingredients. Mix really well – may need to use hands.

Bake at 325 for 45 minutes, stirring every 15 minutes.

*i like my granola a little sweeter. so i add a bit more cinnamon and vanilla.

pearl and pauper discount code correction

2011-12-13T08:34:00.000-08:00

instead of using pojo to get 20% off, at pearl and pauper, use pojo20.

pojo holiday feature: pearl and pauper

2011-12-12T17:26:00.000-08:00

pearl and pauper is the next business that pojo is featuring. i love this etsy shop so much. this shop has lots of cute ruffle rompers, ruffle bloomers, headbands and much more. when i was pregnant, i bought elle a pair of ruffle bloomers and a turquoise romper. she has worn both of them in pictures and i just love them! i was so excited when courtney told me she would do a giveaway for pojo. and, courtney is also going to be giving all pojo readers a 20% discount off everything in her shop. how great is that?!?!?!

here is a little bit about courtney {the face behind pearl and pauper}..

about pearl and pauper
I love to create anything and everything I can. My Etsy shop focuses on children's clothing and accessories; everything from lace ruffle rompers, baby shoes, headbands, wool sweaters, and knit hats. Check out her etsy shop here.

a little about her healthy lifestyle

Throughout my whole life, I have been focused on health and fitness. I was lucky enough to have a mom who taught me not only the importance of eating healthy, but how to prepare healthful foods. She and my dad also kept all of us involved in sports and physical activity throughout our youth. I danced, did gymnastic, cheer, and worked out at a local gym throughout my entire childhood, into my teen years. I'm so glad they instilled the importance of physical activity and and making wise food choices in me while I was young. It has made my adult life much easier, never having run into health issues or needing to lose a significant amount of weight. Because of them, I have the knowledge I need to teach my kids healthy habits throughout their lives, which brings me great comfort.

I love to make delicious, healthy meals for my family. We all love food, and being able to do this for them brings me great joy. I think there is a major misconception about healthy food. It doesn't have to be bland and boring. It can be incredibly flavorful and satisfying, and it leaves you feeling light and energetic, instead of heavy and lethargic. I try to focus on preparing lean protein and vegetable based meals. I love to make salads with varieties of fruits, veggies, nuts, and always a homemade dressing made of citrus, quality vinegars and oils. Lately, my husband and I have started juicing at least one meal a day. It's been a great way for us to make sure we are getting enough fruits and vegetables in by the end of the day. We juice everything from kale and spinach, to ginger and grapefruit. My sister in law and I occasionally post recipes, exercises, and healthy tips on our wellness blog, Be Healthy, Be Happy, check out their blog here.

courtney's exercise regimen
As an adult, my exercise routine has consisted of everything from distance running to yoga. For just under year now, I have been going to a place in SLC called Pure Workout. It is similar to a cross fit type program. It has been the exact thing my body needed to get back into pre-baby shape. Every time I go, I swear it is the most intense hour of physical activity I have ever put my body through. Somehow I make it through the hour and feel amazing afterward. I have more energy than before I walked into the gym and I leave feeling accomplished and ready to take on the day. I have never felt stronger and know that I am every bit as capable as I was before I ever got pregnant, which I love. I have participated in 3 Ragnar Relays, 2 half marathons, and a 15k in Central Park in NYC. I love to exercise, and miss it when I take a break. It is something I will be involved with until the day I die.

Giveaway
pearl and pauper is giving away a ruffle lace romper in any color/size to one lucky pojo reader! to check out here super cute rompers, go here.

how to enter

1. go to pearl and pauper and then leave me a comment telling me what color and size you would like.

For multiple entries,
2. Follow pojo and leave me a comment.

3. Post about Pojo and the giveaway as your Facebook status and then leave a comment.

4. Add my button to your blog and leave a comment with a link to your blog.

5. Blog or Tweet about the giveaway.

giveaway ends this friday at midnight.

{this is courtney's darling little girl wearing one of her rompers}

discount code
in addition to the giveaway, pearl and pauper is giving 20% off to all pojo readers. use code pojo20 at checkout to receive the discount.

these are the cute bloomers, from pearl and pauper, elle wore for her newborn shots. {they are on backwards in the picture so we could see the ruffles. ruffles usually go on the back. she wears them under dresses and they are adorable with the ruffles on the butt}.

thanks pearl and pauper!

the thinner thighs plan

2011-12-12T08:47:00.000-08:00

a lot of girls have been asking me lately how they can tone their legs besides squats. my explanation is there are a ton of different exercises you can do, besides squats, to sculpt and shape your legs.

i found this great leg workout that does not involve any squats. the other plus to this workout is that you need zero equipment. another great do anywhere workout.

to see great results, here's your plan:
do this workout 2-3 times a week on alternating days {ex: monday, wednesday, friday} and throw in cardio at least 3 days a week and eat a balanced diet. you should see progress in no time!

{don't forget to add in some upper body and ab exercises during the week too. you want your entire body to be strong}

and a giveaway & discount code from pearl and pauper is coming your way this afternoon...

my little sweeties giveaway winner

2011-12-12T08:33:00.000-08:00

and the winner of the headband giveaway is.......

shayne!

last day to enter the holiday giveaway

2011-12-11T10:45:00.000-08:00

today is the last day to enter the my little sweeties giveaway. one lucky winner will win this cute pink rosette headband.

go here to enter the giveaway.

and, get excited we have tons more giveaways coming your way!!

cardio change up

2011-12-09T20:14:00.000-08:00

it's late. i have been out of town and then helped throw our christmas party at church. elle is {usually a dream sleeper and will sleep between 6 - 7.5 hours each night}. last night she woke up almost every two hours for some reason. you know how those crazy nights are.

i can't let the night end without doing a little post. it is going to be a short one but i think something that will be very useful in helping you get a more effective cardio workout.

i have said this time and time again.. you need to mix it up with your workouts. that is a lot easier to do with strength training. but when it comes to cardio you may feel a little lost in this department. here are 4 great ways to get a more effective treadmill workout next time you're at the gym for a little cardio switch up.

and..

don't forget to enter the giveaway for a cute headband from my little sweeties here. giveaway ends this sunday at midnight!

pojo holiday feature:lindsey campbell design

2011-12-08T05:09:00.000-08:00

guess what today is?? another holiday business feature! pojo is featuring lindsey campbell design. when i lived in utah, lindsey used to come to my pilates and cycling classes at the gym. she is such a sweet, fun and talented girl. she is a graphic designer and is super creative. check out her website here.

here is a little about lindsey's business and her healthy habits..

about lindsey campbell design..

I’m a graphic designer who specializes in logo and branding design, as well as print design. I do anything from small pieces (graduation announcements, wedding invitations, holiday cards, posters to big projects (logos, branding design, website design, vehicle wraps). I especially love logo design! check out all of her services and products here.

her workouts ..

I usually work out in the morning at home with my 7 month old baby girl playing next to me. If I'm short on time I do a 20–30 minute circuit workout that incorporates strength as well as cardio to really work up a sweat. I'm really loving Chris Freytag's 10 Pound Slimdown Xtreme workouts (the kickboxing and lower body workouts are great) on Exercise TV right now!

lindsey's favorite healthy holiday treat..

It's not the holidays until I've made these pumpkin cookies.

I usually use half white whole wheat flour and smart balance 50/50 butter (I haven't tried using any artificial sweeteners, but I'm sure it would work) to make these a little healthier.

how she stays healthy during the holidays..

I make exercise a priority and exercise 5–6 days a week.

lindsey is awesome and offering all pojo reader's a discount on any design service and two free printables!!!

about the discount code..

I'd love to give POJO readers a 20% discount on ANY design project—holiday cards, logo design, you name it! Just mention POJO in your email (lindseycampbelldesign@gmail.com) for the discount! I bid each project individually, so email me for an estimate!

holiday card free printable

go here to download the holiday card template.

loyal to the royal free poster

this is a super cute poster. in fact, i am going to print this out and put it up in elle's nursery. she has designed the poster in several different colors too. get it here.

thanks lindsey for sharing a little about you and for all the awesome design goods!!

pojo's tip: hold it.

2011-12-07T07:13:00.000-08:00

getting results is all about mixing things up. here is a little tip that i like to add into my workouts every so often for a little muscle mix up.

when you are doing an exercise, hold the hard part, of the exercise, where your muscles are contracting for 10 seconds.  

for example: when you do pushups, stay in the down position before you come up. when you squat, stay in your squat for a few seconds. if you are doing a crunch, hold it.

this is unrelated but i had to share this,

yesterday i was running on the treadmill and elle was mesmorized by it. she just watched me run for about 30 minutes and then i looked over and she fell asleep just like that! this never happens. i was so happy so let me get 4 miles in before she woke up. i think that she is going to be just like her momma when it comes to working out..

{this picture is huge for some reason, didn't do this on purpose}

and don't forget to enter the giveaway here.

this is the first of many to come this month! ends this sunday at midnight.

Holiday Giveaway: My Little Sweeties

2011-12-06T14:18:00.000-08:00

Yesterday I mentioned that I would be doing our first holiday giveaway today. I am so excited to highlight handmade businesses and to spread a little christmas cheer. Each week leading up to Christmas, there is going to be either a giveaway or a discount code to a new shop. I think this is going to be a lot of fun and who knows maybe you will get a little holiday shopping done too!

The first business and giveaway POJO is featuring is My Little Sweeties.

Here is a little about Jen, the etsy shop owner

, and she is also sharing her workout and favorite healthy snack with us today too.

About

My Little Sweeties..

I’m Jen the lady behind mylittlesweeties.etsy.com. I love to create and learn new things. I started making bows when I had my first little girl, and then came my second. I’m a southern girl who puts a bow on my baby’s heads as soon as they are born! I also enjoy sewing, and making boutique quality items for your little sweeties! I’m currently selling bows, headbands, passy clips, nursing covers, and custom order car seat canopies.

Go to Workout..

Liz’s blog is awesome! I also love working out. My go to workout if I can’t get into a Pilates class is this:

1 mile running on the treadmill

Bicep curls 3 sets of 10 with 10 pound weights

Overhead triceps extensions 3 sets with a 15 pound weight

Sit-ups with a 10-pound medicine ball 3 sets of 10

Medicine ball oblique twist 3 sets of ten on each side

30 squats with 15-pound bar

This workout takes around 30 minutes, and sometimes I add in a few machines at the gym.

Go to Healthy Snack..

My favorite healthy snack for mid afternoon is almonds and dried apples. You have to be careful of how many almonds you eat though because they are high in fat.

The Giveaway

I'm going to do a giveaway for one of Liz’s lucky readers! You will receive this pink rosette headband in any size you want. It’s great for your baby, toddler, or even for yourself! Here are the sizes to pick from:

I’m going to do a giveaway

0-6 months- 13 inches

6-18 months- 15 inches

18 months to teen- 17 inches

Adult- 18 inches

How to Enter:

1.To enter, become a POJO fitness follower and then leave me a comment.

For multiple entries,

2. Post about Pojo and the giveaway as your Facebook status and then leave a comment.

3. Add my button to your blog and leave a comment with a link to your blog.

4. Blog or Tweet about the giveaway.

Giveaway ends this Sunday, December 11th at Midnight.

Jen makes really cute headbands that you guys should definatley check out.

Check out her shop here.

Thanks Jen!

lasagna roll ups

2011-12-05T18:43:00.000-08:00

i made these for dinner last night and they were delicious!

i used extra lean ground beef and i didn't add spinach because i forgot to buy it at the store. they are about 228 calories per roll up. this is such a fun take on the traditional lasagna dish. less noodles and i think they tasted way better than the regular style lasagna. my husband also loved them so that is always a plus too. i will definitely make these again.

get the recipe from dashing dish here.

in other news, starting tomorrow, pojo is going to be a doing a giveaway a week till christmas! if you still want your business or etsy store featured it is not too late. i would love to feature you this month. please email me pojofitness{at}gmail.com.

long and lean

2011-12-02T13:40:00.000-08:00

have you ever seen the rockettes? my parents are in nyc right now headed to their christmas show. not only do they have high kicks but those ladies have some serious toned legs. if you want legs them, check out their workout here.

i also came across a pilates and kickboxing inspired ab workout that looks awesome. check it out here.

i think i am going to try these two workouts tonight...

headbands that stay put!

2011-12-01T17:12:00.000-08:00

i almost always have on a headband everyday. i always wear one when i workout because it helps keeps all the flyways out of my face and i just love accessories. one of the most annoying things is wearing a headband that falls off when you are doing pilates or keeps slipping when you are running. this is when headbands become annoying.

one of my friends asked me for a few headband recommendations that stay put. i get asked this a lot and so i thought this would be perfectto blog about and share with everyone since i have had a lot of experience with wearing hair accessories and working out.

pojo's picks:

lululemon luon and slipless headband{s}

i love love both of these headbands from lululemon. i think the slipless is a little wider the luon style. these both stay put and come in fun colors. they are about $12 i think .. which is not too bad but totally worth it. they also have a few new styles that are super cute too that i will be probably have to invest in. check them out here.

american apparel cotton spandex jersey headband

so i have never actually bought these specific headbands from american apparel. but 80% of my headbands are the cotton spandex jersey headbands from other stores and these puppies stay put! i love this material for headbands because they not only stay put but they wash really well too. they are fairly inexpensive and come in just about every color and there are polka dots too. get them here.

lucy power double strap headband

i have never tried headbands from lucy. but i have heard good things about them. lucy is similar to lulu lemon so i am sure that these fit and wear about the same as my favorite lululemon headband. i just found this one and it is so cute. there is a really great teal color that is on sale right now. i think i am going to have to add that one to my collection. get it here.

scunci no slip grip headbands

these are cheap, not very cute but you can buy them at walmart, target, the grocery store and any drugstore. a little trick, wear one of these headbands under a headband that doesn't stay put and it will stay on for hours. that is what i do. get them here.

diy workout headband

just found this tutorial from fitsugar. you can make your own headband with a little ribbon and elastic. brilliant! check it out here.

and, since it's december 1st this means christmas shopping. these would make great gifts for your workout buds.

Breakfast for Champions

2011-11-30T07:29:00.000-08:00

i love breakfast. when i wake up in the mornings i am starving and ready to eat. so many people skip breakfast which is such a no no!

breakfast fuels your body for the day and gets your metabolism up and running.

we need to eat breakfast people!

i have really been into eating oatmeal lately. not the instant kind but the real oats you cook in the microwave. it only takes 3 minutes to cook. oatmeal is filling, low in fat, has 8 grams of protein and low in calories. it is a good breakfast.

if you want a breakfast that is high in protein, low in calories and fat and will keep you filling full till almost lunchtime then i have the perfect breakfast for you.

this is what i have been eating lately..

-oatmeal with a little fat free half and half. sweetened with a little truvia and splenda brown sugar.

-carbmaster {from kroger or smiths} yogurt with raspberries and a sprinkle of homemade granola

this breakfast has about 250 calories and 15 grams of protein.

that is a great way to start the day!

wanted: pojo wants to feature YOUR business

2011-11-29T16:32:00.000-08:00

image found here.

i have a few new features and ideas i am going to do on pojo. for one feature, i need your help.

i would love to highlight different businesses/etsy shop/graphic designers,etc. during christmas. the only problem is i need businesses to feature. if you have {or have a friend} an etsy shop or another business that you would like to share with pojo readers, email or leave me a comment.

pojofitness{at}gmail.com

i don't want to share too many details to keep the feature fun for readers but i think that there are a lot of great shops out there that we need to know about!!

pojo's pyramid: at home strength & cardio circuit

2011-11-29T13:31:00.000-08:00

i love workouts that are a mix between strength and cardio. i also love my workouts to be challenging, i like to sweat and i want to feel strong and tired after.

last night i created a little circuit that met all of these requirements. i was drenched afterwards, my biceps were shaking, legs were tired and my heart was bumping.

i thought this was a great workout to share with you guys because you need zero equipment, you can do this while watching tv { i watched gossip girl during my workout} and this is a great circuit to throw in the mix for the holidays so that you can stay in your jeans by the end of the holidays.

pojo's cardio & strength pyramid

{try to do all exercises back to back without rest}

30 jumping jacks

25 high knees

10 burpees

20 pushups

10 sumo squats

30 jumping jacks

20 dips

30 bicycles

25 high knees

1 minute wall sit with jabs

15 bicycles

10 burpees

10 sumo squats

10 pushups

10 dips

30 jacks

1 minute plank

25 high knees

repeat 2-3 more times.

this is seriously good stuff. let me know how it goes!

holiday classics: lightened up

2011-11-28T14:21:00.000-08:00

i found a few recipes that were a little healthier than the normal thanksgiving fare. my mom and i decided to try them out. good thing we did, they were both a hit and delicious. you should definitely add these two things to your holiday dinner menus.

green bean casserole

less calories. you make your own sauce and don't use the normal canned soup. the tomatoes add a nice taste. get the recipe here.

sweet potato casserole

less butter, less sugar than the normal side dish. great flavor. try it here.

we also used sugar free pudding in the chocolate and banana cream pies. which made the desserts not as sinful but just as tasty.

thanksgiving survival guide: grateful

2011-11-28T13:48:00.000-08:00

did you survive the turkey day festivities? we sure did and it was so great to visit with lots of friends and family {that's why i missed two blog posts last week}.

this thanksgiving was an especially sentimental time because a year ago we started our shots for ivf on thanksgiving weekend. i can't believe it has been a year already since we started the whole baby process. i remember freaking out about getting so many shots, i was anxious, nervous, excited, and very hopeful that our first ivf round would work. and, it did!

looking back from last year to now, i am filled with so much gratitude, happiness, and peace. elle brings so much joy to our lives everyday. we can't imagine life without her. i feel so blessed to have her and to have an awesome husband, loving family and great friends.

this thanksgiving i felt incredibly blessed.

{i will post some pictures of our day when i get them off my camera}

i hope that you guys survived the turkey day calories and had a wonderful time with your loved ones!

turkey survivial guide day 3: making a plan

2011-11-23T19:20:00.000-08:00

curious to see how your body deals with thanksgiving calorie, fat, carb and sugar overload? check out this hour by hour breakdown of what our body does with all the excess nutrients here. it's pretty informative and cool.

now that you know how your body reacts to all the turkey day massive food amounts you may ingest tomorrow, having a plan is a good strategy to avoid overeating and ruining all your hard work you have done thus far. try this 4 step plan to a healthier thanksgiving.

i am adding a step 5 to this easy plan. no grazing! this is a hard one for me because i will admit that i am a grazer. my mom and i were in the kitchen all day today getting ready for tomorrow and i really made it a point not to graze and snack on everything in sight. as a result, i didn't get that yucky i overate feeling and not to mention, i didn't ingest a load of excess calories either. i am going make this a goal throughout the holidays to stop grazing during holiday festivities. i always tell people and i try to stick to it but i fail a lot of times. not this year, i am going to stick to my goal. {maybe you should make that same goal so i can have support system :)}

one more thing.. make sure to get out a move everyday this week. you will feel tons better and when you exercise, you are less likely to over indulge. {at least that's how i feel}.
tomorrow make it a priority to exercise. {maybe more than once tomorrow}. you can start out your morning by doing some pushups, lunges, burpees and/or abs right when you get out of bed. by doing this, you will feel energized and your body will feel stronger and this will help start out your day to a healthier thanksgiving.

can you believe tomorrow is thanksgiving already? i can't. let's make it a healthy, happy and special day!

turkey survival guide day 2: at home workout

2011-11-22T07:57:00.000-08:00

too busy to make it to the gym? or is it too dark or too cold {if you live in georgia it's perfect weather} outside to go for a run? have too many things in the oven or kids you can't leave? no problem!

i just found this at home workout that involves using a band and your couch. i can't wait to try it tomorrow. and, i love the extra credit sweat portion.

pojo's tip: on days you don't do the band workout or on days where you need a quick workout, do the extra credit sweat portion only 3 or 4 times for a 15-20 minute workout!

get the workout here

:http://www.fitnessmagazine.com/workout/real-plans/celebrity/alison-sweeney-at-home-couch-workout/?page=1

to keep yourself from going up a jean size, make it a priority to exercise every day this week. and, it will be good for your sanity!

turkey survival guide: how to slash calories, fat & sugar from the usual turkey day fare

2011-11-22T07:13:00.000-08:00

yesterday {monday} was a crazy day and blogging just didn't happen. here's why: we left yesterday for my parents and i had loads of laundry and packing to do before we left. baby pojo was fussy {which is rare} so it took me twice as long to get everything done. isomehow i managed to get in a quick workout which is good for my sanity on crazy days like yesterday. anyways, we made it safe and sound to my parents last night and now the fun begins. elle was so excited to be here that she finally fell asleep at 5 am! that was a first and hopefully a last.

the good news is that elle just starting sitting in her bumbo and loves it! she sat in it yesterday {below} and made sure i packed her favorite outfits and hairbows for the trip. she is my little buddy.

now in 2 short days, thanksgiving is here. this is a day that is filled gathering with family and friends but is also a day filled with loads of calories.

did you know that the average american will consume 4,500 calories and 229 grams of fat on thanksgiving day alone?!?! {source: caloric control council} that's ridiculous and way too much for anyone. after i read that stat, i knew that all of this week's posting had to be dedicated to making your turkey week a healthier one.

to kick things off, let's talk about fat, calories, excess poundage, why you get sleepy and a few helpful tips for thanksgiving from this article here.

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=324

{i am on my parent's computer and there computer will not let me highlight words to attach the link so you get the real link this week..sorry}

today is probably the day you are going grocery shopping for everything {at least my mom and i are today}. cooking light has a special page with tons of lightened up versions of the usual turkey day fare... think sweet potato casserole, pies, stuffing..

a lot of these recipes look good, in fact we are going to use some of these recipes.

check out the lower calorie and lower fat and sugar recipes here: http://www.cookinglight.com/entertaining/holidays-occasions/sweet-potato-casserole-recipes-00412000073512/

make sure everyday you get in some form of exercise. even if it's just for 10 minutes.

every little bit counts.