SNOWBOARDING IS A GREAT WORKOUT!

Do you want to give the gym or exercise videos a break? Try snowboarding! Snowboarding is a great workout activity. It tones your entire body while providing an excellent cardiovascular workout.

When learning how to snowboard, you should probably take a class with an instructor on the bunny slope. Be prepared to fall!

Typical gear required for snowboarding include the following:

Snowboarding Gear Guide

Snow Boarding Gear List:

Snowboard
Snowboard Boots
Snowboard Bindings
Snowboarding Jacket
Hat/Beanie
Scarf
Snowboarding Pants
Snowboarding Socks
Thermal Underwear
Gloves/Mittens
Helmet
Chapstick
Energy Bar/Energy Gel
Sunscreen
Sunglasses/Shades
Trail Guide/Map
Water Bottle/Hydration System
Goggles
Hand/Foot Warmers
Earmuffs
Identification Bracelet
Boot Dryer
Watch
Wristguards

The link below is the perfect place to find all the gear for your snowboarding needs!

LOOKING FOR LOVE ON THE INTERNET?

Advice from Pittsburgh lifestyle coach, Jackie Omotalade, “The First Lady of Fitness, Fashion, and Fun:

Healthy relationships are crucial to both your physical and mental well-being! Research shows that healthy relationships are essential to our happiness and emotional health. They also have a positive effect on our physical health. It will influence everything from heart health to age-related health issues.

I never thought much of online dating, in fact i thought it was downright weird. There are way to many scumbags and sickos out there to risk casting a line out into the worldwide web! Yes, ya might reel in some sweetly succulent Mahi Mahi, but you could also catch a shark (i.e. Jaws) or some slimy industrial waste that could end up killing or contaminating you!

I prefer to meet people the good old fashion way – at bars and nightclubs – and let me tell you that that has gotten me no where except perhaps a few free drinks, that I could easily buy myself to save myself the energy of a wasted meaningless conversation with some dufess who could potentially be plotting to put some date-rape drug in my drink. Ce la vie of the single girl!

Recently, however i was out to dinner with a friend who informed me that he had met his wife over the internet. Let’s just say I was dumbstruck! I mean this guy is not crazy or a wierdo! I seriously cannot imagine him prowling over the internet for hours looking for hot chicks to chat with as me masterbates. In addition, he didn’t describe his wife as some freak either!

Voila! Internet dating made a slight break-through for me, because I know for a fact that this guy is not crazy and better yet, he is happily married (in fact, he is so happily married, he married his wife in three ceremonies!

After my dinner, it seemed that folks that I know that are not sick, perverted, crazy or God-forbid UGLY came out of the woodwork to tell me about their internet dating experiences.

They told stories of both exciting and not so exciting dates that had been made via online dating services. Now, not all those people have found a husband or wife, but most were happily dating someone or multiple someones and even when the dates didn’t work, they had colorful stories to tell (People don’t always look like their online photos)! So yes, there are wierdos, sickos, and perverts out there, but we cannot live our lives bound by fear of the unknown. For me, internet dating was the unknown and I was not quite ready to plunge into those waters yet. My discussions with friends taught me that the best thing about interest dating is that it allows you to fish for potential mates with a net and not a rod, there by enabling you to draw a wider range of fish. You can sample a lot of different kind of fish, before deciding which ones you like and surprisingly shark doesn’t taste too bad!

a href=”http://click.linksynergy.com/fs-bin/click?id=ZNBsb93s7o8&offerid=85515.10000116&subid=0&type=4″>

TRAVEL AND DONT PAY ALOT OF MONEY TO DO IT!

Most people are feeling the effects of the economic slump and some of these people may decide to forgo a vacation this year to save money! However, all work and no play is unhealthy.

Researchers from the State University of New York at Oswego conducted a survey of more than 12,000 men ages 35 to 57. The men participated in a large heart disease prevention trial. The results suggest that men who take vacations every year reduce their overall risk of death by about 20 percent, and their risk of death from heart disease by as much as 30 percent. A study, published in a recent issue of the Wisconsin Medical Journal, found that the odds of depression and tension were higher among women who took vacations only once in two years compared with women who took vacations twice or more per year. In addition, the odds of marital satisfaction decreased as the frequency of vacations decreased.

Vacationing is also important, not only for the rest and relaxation it provides, but for the exposure to new and different places as well.

I love to travel! And this love to travel has taken me all over the world. For those of you who truly desire to become a better version of yourself, TRAVEL is a necessity! It opens your mind and helps you discovery a world beyond your every day reality. Of course, books helps you discovery this as well, but there is nothing like emerging yourself in a culture different from your own or visiting a city nothing like yours!

Winter Workout Tip

So, its cold and snowing outside and you really don’t feel like going to the gym. . . all of us have been there. . . .well here is a workout  that you can do and be productive. . . .

SHOVEL SNOW. . . yup. . bundle up, but don’t put too many layers on, because you will warm up (put on just enough so that you are not freezing).  Then grab your shovel and go outside.  But, here is the twist,  shovel for about 5 minutes and then put that shovel down and do twenty-five jumping jacks (who cares what your neighbors think – they probably talk about you anyway – at least  you are working toward an amazing summer body).  After, you finish your twenty-five jumping jacks, start back to shoveling again and alternate between jumping jacks and shoveling every 5-10 minutesm until you are done shoveling snow.  Then go back inside, strip down, and stretch your muscles for 15-20 minutes.  Believe me, you have burned some calories!

This workout sounds crazy, but it works!

MY FAV WORKOUT SONGS!

For me, music can make the difference between an “ok “workout and a serious body sculpting power session. I have listed below one of my playlists that I use to have a successful weightlifting session or cardio workout. I hope you enjoy it as much as I do and I guarantee the songs listed will keep you pumped up and motivated as you workout!

“Don’t Bother” – Shakira

My all-time favorite warm-up song is Shakira’s “Don’t Bother” because it speaks to each and every girl who has been rejected by a guy in favor of that “perfect” girl ” (The girl you may or may not be trying to become). As Shakira ballads out to a moderate pace “Don’t Bother, I won’t die! The ring you gave to her will lose its shine!”

“What About” – Janet Jackson

Ok, so the first couple of songs on my playlist are kinda angry, but let me tell you anger is an emotion like none other and it can really get you motivated especially you when you are REALLY not feeling like working out, which actually happens to me a lot. With lyrivs like “Don’t wantna live my life in misery

“Fighter” – Christina Aguilera

“In da Club” – 50 cent

This hip hop classic continues to get me hyped. How can it now? With beats from the master himself Dr. Dre, you can’t go wrong working out to in the club and fantasizing about being the next time your in the club with your fab new body!

“Let Me Up Grade Ya” - Beyonce

There is something about Beyonce telling some random guy to let her do for him what Martin (as in Luther King) did for the people, that makes me wanna be her for just that instant and since I’m not upgrading a living soul with flabby abs, I always just push it a little bit harder when this song comes on! Upgrade yourself by working out to this song.

“Dirrty” – Christina Agulier f. Redman

I must admit that I wasn’t really a huge fan of Christina when she was in her dirty phase. Dirty to me seemed to be synonymous with trashy. That being stated, there is something about this vocal powerhouse singing the

“What is it” Baby Bash f. Sean Kingston

Baby Bash has to be one of the cheesiest men alive, but yet there is something irresistible about this song. Perhaps its Sean Kingston singing “Let me see you go momma!” This song keeps me going, even when I’m ready to stop! As Baby Bash himself says “What is it?”

“Make Me Over” - Keyshia Coles

Sexy n sassy Keyshia Coles makes me want to make myself over as she sings “Make me over and when you’re done I wanna be fly!”

“Diva” - Beyonce

Diva – the Italian term used to describe a woman of rare, outstanding talent. Face it. . .aren’t we all divas. . or hope to be! So why shouldn’t you say it loud and proud “I’m a Diva!” Hey, you are on the quest to become an even version of yourself and that is more than you can say about another chick who is content being a tenth of her potential! YOU GO! YOU’RE A DIVA!

“Independent/Walk it Out” - Webbie f. Lil Boosie and Lil Phat

The lyrics aren’t prolific but they are catchy and will keep you moving!

“Make Me Better” – Fabolous

Although, I seriously doubt that Fabolous is a movement by himself as he claims in the song, he does have a work out in this song!

“Take You There” - Sean Kingston

I usually play this song toward the end of my workout, because at that point I am willing to go anywhere Sean Kingston will take me. I am tired and my muscles are sore, so why not take a mental journey to Jamacia with Sean!

“Buy You a Drink” T-Pain f. Yung Joc

Although at this point in my life I can buy my own self a drink and I am no quite sure if T-Pain can actually sing or if some sort of electric machine is doing all the work. However, with lyrics like “Talk to me! I talk back! Let’s talk money! I talk that!” who cares? Plus I always play this song toward the end of my workouts, so my thought process isn’t deep enough to compare the song writing to that of someone like Stevie Wonder or Prince! This song gives me the extra mojo I need to keep moving cause I can sing allow quite easily.

“Bad Girl” -Usher

Usher, sing to me baby! Whatcha know about a supermodel? Work me baby! I’m working it the way I like! I like to think he wrote this song for me! And sometimes, its a delusion like this that you need to get through the tough parts of your workout – the times when your muscles are screaming stop and you are thinking WHAT AM I DOING THIS FOR? I LOOK THE SAME WAY I LOOKED LAST WEEK! But, I listen to this song and I think I wanna be that Bad Girl, shaking it they way he likes!

“If” -Janet Jackson

I don’t actually know what she is saying through most of the song, but I know that she sounds sexy as hell saying it and she motivates me to want to be sexy and part of being sexy is being fit, so when I’m at the end of a good hard workout, Ms Jackson lets be nasty and let it all out.

“Beautiful” - Christina Aguilera

Christina helps me cool down by reminding me just how beautiful I am. It may sound cheesy it actually helps to hear someone say your beautiful (even if it is a person who hasn’t actually seen you and doesn’t know you exist). This sounds helps me slow it down, relax, stretch, and most importantly oozes positive energy.

Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. The instructor and advice presented are in no way intended as a substitute for medical advice, the instructor disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

STAGES OF CHANGE

When I was graduate student in public health, I remember learning the Transtheoretical model also called the Stages of Change Model. Now, you may be wondering what the heck does this have to do with working out or getting fit or perhaps you are thinking is she getting ready to go on some philosophical, metaphysical RANT! But as I have said and will continue to say on this website – becoming a better you is as much about a mental change as is is about a physical one. The Stages of Changes model speaks to me as I hope it will to you, because it is as its name suggest about understanding change.

The model is broken down into 5 stages:

• Precontemplation,
• Contemplation,
  
• Preparation,
  
• Action,
  
• and Maintenance

Precontemplation is the stage at which there is no intention to change behavior in the foreseeable future. For example many individuals actually believe they have healthy eating habits when in reality their eating habits are far from healthy.

Contemplation is the stage in which people are aware that a problem exists and are seriously thinking about overcoming it but have not yet made a commitment to take action. In this stage an individual may realize they are not eating well or that they are overweight, or that they just need to get into better shape, however this realization is only happening in the person’s head. The person is not taking any steps to challenge his/her behavior.

Preparation is a stage that combines intention and behavioral criteria. Individuals in this stage are intending to take action. This is the stage where perhaps you are – you understand that their is SOMETHING in your life that you are not happy with – perhaps its your weight, your overall fitness, the way you dress, your educational level – and you have decided that you want to do something about it. CONGRATULATIONS! Moving toward this step is a major accomplishment!

Action is the stage in which individuals modify their behavior, experiences, or environment in order to overcome their problems. Action involves the most overt behavioral changes and requires considerable commitment of time and energy. In this stage, you my perhaps join a gym or sign up for a exercise class.

Maintenance is the stage in which people work to prevent relapse and consolidate the gains attained during action. This stage is all about following up on your desired change – you have joined the gym, now you have to go regularly.

I suggest you check out the following book to learn more about the Stages of Change:

Promoting Exercise and Behavior Change in Older Adults: Interventions with the Transtheoretical Model

by by Patricia Burbank (Editor), Deborah Riebe (Editor)

<iframe src=”http://rcm.amazon.com/e/cm?t=fiupmybo-20&o=1&p=8&l=as1&asins=0826115020&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr” style=”width:120px;height:240px;” scrolling=”no” marginwidth=”0″ marginheight=”0″ frameborder=”0″></iframe>

GET READY TO LIVE, LOVE, LAUGH, LOSE WEIGHT, LOOK STYLISH!

Advice from The First Lady of Fitness, Fashion, and Fun and Pittsburgh personal trainer and lifestyle coach, Jackie Omotalade:

Welcome to Fix Up My Body – the site where fashion, fun, fitness, and fabulousity converge to help you live, love, lose weight, and look even more stylish and ultimately become an even better version of yourself!

I welcome you with open arms and hope that you will explore my website and use its content to continue your journey to becoming YOU only BETTER!

A new president and first lady are about to enter the Whitehouse and a new first lady of fitness, fashion, and fun has just arrived to the world wide web. That first lady is myself – Jackie O. And like any first lady, I am an ambassador of style, grace, fitness, and class!

I want you to remember that fixing your body is as much a mental process as it is a physical one. The journey to fixing your body involves changing many aspects of your life. One major change is learning to love yourself completely and entirely! Take it from me – there are days I look in the mirror and despise what I see, but because I love the whole of what and who I am, I get dressed and get to “working out” what I despise (whether mentally or physically or emotionally) and continue to love myself despite my imperfections!

I hope you are fired up and ready to begin to or continue to change your life and in doing so the lives of the people around you!

Peace and Love,

Jackie O.

The First Lady of Fitness, Fun, and Fashion