How To Have An Active Weekend!

Tips on staying active during the weekend. 

1. Participate in a race! 

2. Do yardwork. 

3. Have a picnic. 

4. Walk to the park. 

5. Go to the zoo! 

I had a wonderful weekend getting outside and staying active. Here is a picture of the sunset peaking through the trees. Not the best picture but it sure is breathtaking! 

I hope you all have a great week! 

Until next time, 

Janelle 

Fast Food Friday - Dairy Queen!

I was really excited for this Fast Food Friday post because I worked at Dairy Queen for three years! Dairy Queen is most commonly known for their amazing ice-cream cones with their perfect curl and blizzards that they can serve upside down. 

It is okay to treat yourself every once in awhile just don't forget my Fast Food Friday rules! 

1. Little or no sauce 

2. Grilled not fried 

3. No bun please 

Dairy Queen Menu

Garden Greens Salad - Grilled - 150 Cal 

Chicken BLT Salad - Grilled - 380 Cal

Side Salad - 25 Cal

Grilled Chicken Sandwich - 390 Cal

Grilled Chicken Wrap - 290 Cal 

Iron Grilled Turkey - 550 Cal 

Kids Vanilla Cone - 170 Cal 

Small Strawberry Sunday - 280 Cal

Dilly Bar - 220 Cal 

Small Strawberry Light Smoothie - 160 Cal

Small Triple Berry Light Smoothie - 160 Cal 

Small Orange Light Smoothie - 140 Cal 

Mini Butterfinger Blizzard - 350 Cal 

God has blessed us with gorgeous weather these last few weekends. I was able to do yard work last Saturday and clean out my flower bed. It is so refreshing to see all of the spring flowers start to bloom! I hope you all have a great weekend and get to enjoy the weather! 

Until next time,

Janelle 

Building a Healthy Body Image

Having a healthy body image is very important in the journey towards a healthy lifestyle. Self esteem is based on how you see yourself. Good self esteem gives you the courage to try new things and it helps you to believe in yourself to do things. Here are a few tips that have helped me to build a healthy body image. 

1. Think positively about yourself.

Thinking positive thoughts about yourself can help boost your confidence and self esteem. Therefore aiding in your journey towards a healthy body image.

2. Focus on the good things.

Focus on the good things you do rather than the bad. For every negative thing you say, hear, do, or eat have two positive things to back it up. 

3. Participate in sports and activities.

If you haven't tried a sport, now is the time. Trying new things can be a little intimidating at first but in the end you won't regret it! Sports can help build self confidence very quickly. Especially when you find something you are good at! 

4. Take up a new hobby.

One of the best things you can do for yourself is find something you enjoy doing. When you are doing something you enjoy you are happier and therefore thinking more positive about yourself. Do you enjoy hiking, running, swimming, biking, sewing, knitting, or doing puzzles? Think of something you love and try it out! 

5. Setting and reaching new goals.

Make obtainable goals for yourself. This is so important in having a healthy body image. When you meet goals this gives you the confidence you need to know that you can succeed. It's all about the little steps you take. Each small goal you reach will lead to success!

6. Inspire others.

When you do reach the goals you have set for yourself this gives you confidence. Use that confidence to help others who are struggling and inspire them to do the same!  

What does it mean to be Confident? Here are a few definitions I found in the dictionary. 

    1. Belief in own abilities. Self assurance or a belief in your ability to           succeed. 

     2. Self-Assured. Certain of having the ability, judgment, and                      resources needed to succeed.

I have struggled with having a healthy body image at some point in my life and I am sure those who are reading have as well. With these small steps, you can make a difference with how you feel about yourself and be on your way to a healthy lifestyle! 

Until next time,

Janelle 

My FitBit

Do you struggle with not moving enough? Do you lose track of what you eat easily? Then the FitBit is for you! 

These are a few of the reasons I love my FitBit.

1. It keeps me accountable. 

2. Friendly Competition. 

3. Sincs with my favorite fitness apps. 

If you have ever thought about getting a FitBit or some sort of fitness tracker, I highly suggest you do. If you have trouble keeping on track with your diet and exercise the FitBit is perfect for that! I love the FitBit app because it connects to all of my other favorite apps to help me track my calories. 

If you have any questions about FitBit or 

where to buy it visit their website here.     

Until next time,

Janelle 

It's Fast Food Friday! Burger King Style!

Did you know that Burger King offers Veggie Burgers now? I didn't either! I was so excited to research Burger King's Menu because I rarely go there. I was pleasantly surprised to see oatmeal added to their menu! Here is what I found and as always don't forget my Fast Food Friday rules! 

1. Little or no sauce 

2. Grilled not fried 

3. No bun please 

Morning Star Veggie Burger - Calories - 390 (contains wheat)

Chicken, Apple, and Cranberry Salad - Calories - 320

Chicken Caesar Salad - Calories - 270

Side Salad - Calories - 240

Apples - Calories - 30

TenderGrill Chicken Sandwich - Calories - 410

Whopper JR - Calories - 300

Fruit Topped Maple Oatmeal - Calories - 270

Maple Flavored Oatmeal - Calories - 170

Here is the Burger King online menu  that I used as a reference. Feel free to browse it for more information! 

Until next time, 

Janelle 

How to Make Working Out Fun With Classes!

Taking classes at the gym is so much fun!  Here are the top reasons I love taking classes at the gym. 

1. Accountability

Taking classes at the gym helps you to have accountability with your physical activity. Especially if you take them with a group of friends. 

 

2. So much fun!  (you don't even know you are working out) I have found that when working out I need to keep myself occupied. Whether it be listening to music, talking to a friend, messing with my phone, or watching tv. However, taking a fun class at the gym can be just as much of a distraction. 

3. You never get bored! 

Staying physically active can keep your energy level up. When you are taking classes at the gym you are having fun so you won't get bored during your work out. This also makes the week go by faster so you are that much closer to the weekend! 

The classes I have taken so far are kick fit and boot camp. I loved both. This spring I am taking a cross fit class and kick fit again. I am so excited! Let me know what classes you are taking this year! 

Until next time!

Janelle 

Health benefits of sleep

Have you ever wondered what the point in sleeping is? Have you ever thought it is just a waste of time? Here are a few health benefits of getting a good night sleep. Maybe it will change your mind about going to bed a little earlier. 

1. Sleep improves your memory. 

I can attest to this one myself! I remember in college if I studied right before I went to sleep I would wake up remembering everything I studied the night before. This is the best way to study! 

2. Sleep improves your grades. 

There have been studies done about students who got the correct amount of sleep versus those who did not. The ones who did not sleep enough had worse grades than those who did sleep enough. So think about this before you stay up all night to study for that big test! 

3.  Sleep helps you have a healthy weight. 

An interesting fact I read about. When you are tired certain hormones go up in your blood, these are the same hormones that make you hungry. This is because sleep and metabolism are controlled by the same parts of the brain. Therefore if you sleep the correct amount, it will be easier to have a healthy weight. 

There are many more reasons why sleep is good for your health but I won't bore you with that. If you are interested in reading more feel free to go to my reference.

Have an awesome day and don't forget to get a good nights sleep tonight! 

Until next time!

Janelle