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      15 Easy Healthy Choices You Can Make Everyday

      15 Easy Healthy Choices You Can Make Everyday

      It’s refreshing to see that in the last ten years our culture has moved further away from calorie counting, carb watching, and scale weight and very much more toward overall healthy living. The embracing of wellness, fitness, and health is a trend that’s been long overdue. You’re less likely to hear that someone is on a diet than you are that they are being more mindful.

      Now that’s a “diet” we can all afford to be on.

      Whether you’re taking your first steps toward a lifestyle makeover or need to check-in and make some adjustments, here are 25 ways you can make healthier choices every single day.

      healthy choices

      1. No menu extremes. Anytime a menu describes something as the ultimate, bottomless, or platter, you’re getting too much of something your don’t need. Stick to trimmer, more realistic servings that aren’t smothered and piled high.

      2. Give up mayo. It’s not that it’s that bad for you, it’s just that there’s something that accomplishes the same thing and does so with better flavor and while being better for you. Spread fresh avocado instead of mayo on your next sammy.

      3. Hydrate! You hear it all the time so maybe start doing it. Drink more water. There’s no specific rule for how much, just stay ahead of thirst. Drink water in place of most anything else and you’ll feel the difference in almost every aspect.

      4. Get your Zs. You really do need about eight hours of sleep each night, so how much are you depriving yourself of? Try going to bed or waking up 30 minutes early, and add 10 minutes to each end until you optimize your schedule.

      5. 
And do it screen free. Ditch the screens about half an hour before bed to give your brain a rest. You’ll be surprised how much easier you fall asleep and how much better you do sleep.

      6. Do a purge
 of all the junk in your house! Change toothbrushes, hairbrushes, mattresses, kitchen sponges, makeup brushes, flip flops, running shoes, yoga mats, and anything else that’s “expired” without your knowing.

      7. Move. Walk the dog, play with your kids, go for a run, do yoga, swim a couple of laps, or even take the stairs instead of the elevator — it all counts toward movement that your body needs!

      8. Skip workouts. Skipping is actually better for you than walking or running, and a heck of a lot more fun! Give this a try to find that fitness “thing” that you enjoy.

      9. Don’t skip meals. Your body needs fuel first thing in the morning, to power through the mid-day, and to get you through the night. That said, don’t deprive your body.

      10. Fruit first. If you have any other side option than fries, take it! Fresh fruit, side salads, rice and beans, and steamed vegetables are a few common side dish items that are way better than another plate of fries.

      11. Hungry or bored? When you reach for the cupboard, use this Michael Pollan quote as a litmus test for whether or not you’re hungry or bored: If you’re not hungry enough to eat an apple, then you’re probably not hungry.

      12. Say no to neon. If your soda, cereal, yogurt, or cocktail looks eerily similar to the same shade as your favorite nail polish — just don’t eat it.

      13. Eat junk food. Want cookies? Want fried chicken? Want pizza? Go ahead, just make it yourself. There are no “bad” foods, but there are some pretty unhealthy preparations. Make it yourself, control the ingredients, and enjoy!

      14. Focus. If you’re eating, do that. Turn off the screens, sit at a table, and focus on the meal. If you’re running, do that. If you’re playing with your kids, do that. Just focus and get more out of the moment.

      15. Wear the Enell Lite. When you aren’t worried about jarring your breasts with spontaneous activity, you’re more likely to take a lunch break to go skipping, play with your kids, or join a random dance party. You never know! Try the Enell Lite.

      Give Yoga a Second Chance

      Give Yoga a Second Chance

      Yoga seems to fall somewhere in the love it or hate it zone for just about everyone. It can carry a bit of a stigma and has a perceived sense of perfection, but it’s all a veritable cure all. Coming in a number of different forms, styles, and methods, there’s seemingly a yoga to fit every mind and body out there.

      Search around and you’ll find yoga for seniors, yoga for kids, yoga for pregnancy, yoga for back pain, yoga for arthritis, yoga for first responders, yoga for bloggers, yoga for runners
 the list seriously goes on, and on, and on! So surely there a yoga for
 you!

      yoga dog

      The practice is a health benefit boon, with experts espousing the myriad ways in which yoga benefits the mind, body, and soul, including aches, pains, diseases, and more. The American Osteopathic Association calls yoga “a healing system of theory and practice. The purpose of yoga is to create strength, awareness and harmony in both the mind and body.”

      Yoga improves flexibility, muscle strength, and muscle tone. It contributes to a balanced metabolism, weight loss and/or maintenance, and overall improved athletic ability. Cardiovascular, circulatory, and respiratory systems all positively benefit from a routine yoga practice. Injury prevention and recovery are improved. The ability to focus, cope, sleep, and enjoy overall more positive mental health are also part of yoga’s benefits.

      “Because there are so many different kinds of yoga practices, it is possible for anyone to start,” promotes the AOA.

      So why haven’t you?

      You don’t have to be perfect.

      You don’t have to be bendy.

      You don’t have to make a serious commitment.

      You don’t have to have the clothes.

      Yes, you may fart.

      Yes, you may fall over.

      Yes, you may giggle.

      Yes, you’ll get sweaty.

      Yes, you may feel things.

      No, you won’t be judged. Remember, everyone else in the room is just as preoccupied with getting it right as you are. They don’t have energy or focus to waste looking to see how awkward your first-ever attempt at a sun salutation looks.

      (They also don’t care!)

      Yoga is a single-player sport. You may join a few others in a room and share that kinetic energy, but ultimately, it’s you and your body coming together in an experience meant to strengthen and heal.

      So if you’re looking for yoga for better sleep, yoga for better sex, yoga for depression, yoga for anger, yoga for cyclists, yoga for single moms, yoga for working moms, yoga for families, yoga for grandparents
 yes, even yoga for dogs
 it’s out there.

      Try a class, give it ten minutes when you need a break, or test the waters with YouTube videos at home. Just show up and you’re already half way there.

      Put Dazzling Blue in Everything You Do

      Put Dazzling Blue in Everything You Do

      We’ve been sitting on this gorgeous new Dazzling Blue Enell bra for a few months now and couldn’t be more excited about finally getting this darling into your hands! Isn’t she pretty?

      enell dazzling blue

       

      This sharp, brilliant shade of blue was recently celebrated as one of Pantone’s picks for best seasonal color. While that color will fade with the changing of the seasons, your Dazzling Blue Enell isn’t fading anytime soon. Get all of the support and comfort you’ve come to trust from your Enell in a dazzling new shade that will really add some spark to your workouts.

      With Dazzling Blue being the “color of the season” around here, we thought it would be fun to impart a little of that pizazz into other aspects of your life. As far as we’re concerned, feeling blue has never felt (nor looked) better!

      Royal Blue Martini — A splash of blue curacao will transform your classic martini into something spectacular! Let’s celebrate the new bra!

      Frozen Blueberries — Called “the best snack ever” because they mimic little bites of blueberry sorbet.

      Blue Velvet Cupcakes — Oh, hi, yum. Sometimes you’ve just gotta treat yourself!

      Blue Food Dye — Completely natural plant-based dye that you can use to make eggs, cocktails, cakes, or anything else you’re just dying to turn blue!

      Jamberry Nails — Cover your nails in a sharp shade of blue to make every keystroke and biceps curl look a little more dazzling.

      Nail Polish — Stick to a classic and lacquer your nails in a perfect shade of dazzling blue.

      Blue Flowers — Fill a vase with morning glories, African lilies, or delphiniums to brighten every room in the house.

      Yoga Mat — If you’re wearing a dazzling blue Enell to yoga, you kind of owe it to yourself to take a yoga mat to match!

      Hair Ties — Keep your hair out of your way, and give it a little personality, in a stylish, dazzling hair tie.

      Hand Weights — Strength training is key for women, and all the more inviting when the weights look as sharp as our attire!

      Temporary Tattoo — Slap a motivating, bright blue “Born to Do This” tattoo right on your arm to keep you going.

      Water Bottle — Stay hydrated throughout your newly-inspired dazzling blue workout with a dazzling blue water bottle!

      Introducing Limited Edition Dazzling Blue

      Introducing Limited Edition Dazzling Blue

      We are so excited to unveil our latest Limited Edition color for ENELL SPORT: Dazzling Blue!

      enell dazzling blue

      We get requests for new hues all the time, and this one comes by popular request. This new Dazzling Blue bra is one ENELL you’ll want to show off! Inventory is extremely limited, so order early to secure your size.

      enell dazzling blue

      Purchase your Dazzling Blue before they’re gone online here or at any of the retailers listed below.

      ENELL Retailers stocking Dazzling Blue: Please call ahead to determine availability of your size as this is subject to change.

      Online:

      International:

       

      How to Take 10 Minutes for Yourself

      How to Take 10 Minutes for Yourself

      It’s hard to say this is a particularly busy or crazy time of year. Those moments of chaos exist throughout the year, no matter the season. Equal opportunity madness!

      Sometimes you’ve got to step away from the crazy as opposed to thinking it will pass. There’s always something going to eat up our time, cause us stress, and demand more of our focus than is deserved.

      Carve out 10 minutes for yourself during the day to leave the madness *over there* and clear your head, your spirit, your heart *over here.* Whether it’s getting away from your desk, the kids, or rush hour, your body will thank you in spades when you make this a consistent part of your day.

      10 minutes

      “Anyone who lifts weights knows you can do more when you allow yourself a short break to recover. Whether you are trying to complete 40 push-ups or finish a major project for work, sometimes you need a minute or ten to recover physically or mentally,” suggested Brooke Randolph, LMHC.

      Now, how should you spend those 10 minutes? Honestly, do just about anything you want! Keep it light, fun, easy. Make sure it’s something you enjoy. Those 10 minutes should feel like a mental pampering.

      Dance. Make a three-song playlist and dance your face off. It’s completely energizing, wakes up those endorphins, and will absolutely put a smile on your face.

      Skip. Speaking of things that always make a smile — try skipping! Better for you than walking or running for a host of reasons, it also just makes people feel happy.

      Color. Adult coloring books are totally in, and totally creating zen. Free printable coloring sheets and coloring books designed for an adult audience are easy to find. Some find it a meditative, de-stressing way to awaken creativity, imagination, and reset focus.

      Yoga. For more traditional meditation and zen, give yourself ten minutes of yoga. Even this brief act can lower heart rate, increase oxygen, strengthen core, promote better sleep, and a host of otherten minute yoga benefits. Videos, apps, and guides exist across the internet to guide you through a series.

      Nap. Science says the ten-minute nap is an ideal length of time for best results and sustained results. Close your door, dim the lights, and catch some brief Zs to really reset.

      Play. Really let loose and just play. Swing at the park, throw on some roller skates/blades, shoot a few hoops, draw a hopscotch board, get out a deck of cards, draw on the driveway, ride a bike, play tag with the kids
 you get the idea!

      Laugh. Pull up clips from last night’s late shows or watch clumsy baby animals learn to walk. Whatever tickles your funny bone, seek it out and have a good laugh.

      Cry. If it’s all feeling like too much, seriously let it go! Crying is incredibly therapeutic, as it lowers stress and elevates mood. Find a clip from Beaches or Steel Magnolias and let the tears flow.

      Primp. Paint your nails, curl your hair, slap on a fresh layer of gloss, get a chair massage. When you feel like you look your best, you tend to believe it.

      Shop. There’s actually something to be said for “retail therapy.” A quick pass through your favorite store for a new sports bra, great new shampoo, steal on a killer pair of shoes, or a new bangle or bauble might be just what your spirit needed.

      The 7-Minute Workout You Really Do Have Time For

      The 7-Minute Workout You Really Do Have Time For

      Do you avoid working out because you simply can’t make the time? Well, we are about to squash that excuse!

      Any workout is better than none — and that comes straight from Harvard!

      “Some research suggests that Americans could avoid weight gain by burning just 100 more calories a day—an extra 15 minutes of walking would do the trick,” Harvard Medical School reported.

      Well, we’ve found a really simple way to rack up those 15 minutes each day. Not only will you bank some cardio, but it incorporates some pertinent strength training, too. Oh, and it’s really fun!

      It’s an app called the 7 Minute Body Fitness Exercise. That’s right, it takes seven minutes to complete this workout. And if you still grapple with when and where you’re going to fit it in — it’s available on your iPhone and iPad so it basically goes anywhere with you.

      7 minute workout

      Its eight-bit design is whimsical and a total throwback to our old Mario Bros. days. The eight-bit, animated character demonstrates the moves so you can follow along while the light, playful music will keep your head in the game for those long seven minutes.

      You’ll do 12 different exercises for thirty seconds each, with a ten-second break in between. The moves include jumping jacks, wall sits, push-ups, ab crunches, triceps dips, planks, and high knee runs. There is a pause button if you feel the need to take a brief breather, but the goal is to keep your heart rate and body moving for the duration.

      You can choose between three coaches, each mimicking a different celebrity voice: Arnold (Schwarzenegger), Matt (McConaughey), and Kate (Beckinsale). They toss out encouraging, motivating comments throughout the workout and quippy phrases that may throw off your balance with a giggle.

      Tackle this seven-minute workout once in the morning and once in the evening on each weekday and you’re up to 75 minutes. Couple that with a 15-minute walk, jog, yoga, swim, skip, or other exercise once a day, five days a week, and you hit the recommended 150 minutes of minimum exercise. Those 150 minutes are what you need to lower risk of heart disease, per a study by the American Heart Association that corroborates federal fitness recommendations.

      “Ten minutes at a time is fine,” per the CDC.

      The point is, don’t bypass any movement at all because you don’t think you have 30 minutes, an hour, or longer to commit. Give seven minutes, ten minutes, or fifteen minutes anytime you can spare. As they say in What You Can, When You Can, it all adds up!

      15 Summer Berry Recipes: The Very Best Way to Eat More Berries

      15 Summer Berry Recipes: The Very Best Way to Eat More Berries

      Now is the time to eat as many berries as you can stomach. In season throughout the summer, berries will never be more accessible, more affordable, or more juicy and delicious!

      Ripened in the sun, strawberries, blueberries, blackberries, and raspberries are prime examples of how fruits are “nature’s candy.” Want proof? Eat a handful on their own or freeze and enjoy the “hard candy” version! Their natural sweetness is actually sweeter than table sugar. With most one-cup servings of these berries weighing in at less than 60 calories, it’s one splurge you can enjoy over and over.

      berries

      With nutrition recommendations to fill half of each plate with fruits and vegetables, and to eat around nine servings of produce each day, it’s hard not to reach those goals when you include berries. These fresh fruits easily accompany breakfast, lunch, and dinner and make excellent snacks in between.

      For fitness buffs, berries make an excellent addition to your pre- and post-workout fueling plan as they provide clean energy and can improve muscle soreness and recovery.

      BLUEBERRIES 

      One cup of blueberries has 84 calories, 2 grams of fiber, and 16 percent of your daily need for vitamin C. It’s a superfood loaded with phytonutrients that’s linked with improving night vision and overall visual clarity.

      Blueberry Lemonade 

      Blueberry Maple Mojito 

      Blueberry Balsamic Reduction with Turkey Burger Sliders 

      STRAWBERRIES

      One cup of strawberries has 50 calories, 2 grams of fiber, and 160 percent of your daily need for vitamin C. Just eight berries counts toward one serving and can promote heart health and lower blood pressure.

      Turkey-Berry Spring Rolls 

      Strawberry Fruit Roll-Ups 

      Roasted Strawberry BBQ Sauce 

      RASPBERRY

      One cup of raspberries has 52 calories, 7 grams of fiber (or 26 percent of daily value), and 44 percent of your daily need for vitamin C. It’s linked with preventing cancer by inhibiting abnormal cell division and allowing for normal cell death.

      Raspberry Lemon Frozen Pops 

      Raspberry Vinaigrette Salad Dressing 

      No-Cook Raspberry Freezer Jam 

      BLACKBERRIES

      One cup of blackberries has 43 calories, 5 grams of fiber, and 35 percent of your daily need for vitamin C. It’s one of only two berries included on the CDC’s Powerhouse Fruits and Vegetables list.

      Blackberry Mascarpone Hand Pies 

      Blackberry Frozen Yogurt 

      Blackberry Iced Tea 

      MIXED BERRIES

      Mix them together and what do you get? Flavor explosion. Nutrition boon. Spectacular color. Enjoy all the benefits of several berries in one bite!

      Mixed Berry Yonanas 

      Talenti Frozen Sangria 

      GF Mixed Berry Breakfast Bars 

      6 Tools Every Fitness Beginner Should Use

      6 Tools Every Fitness Beginner Should Use

      Fear is the biggest hurdle in fitness. You don’t know how to use the machines, or you feel like you won’t fit in at a class. Maybe you’re worried that you’ll look ridiculous at yoga class
 or worse
 fart! It could be a daunting goal that feels insurmountable. Perhaps you have no idea where to start and the thought becomes so overwhelming you just scrap the idea of exercise altogether.

      Every single person you see at the gym who appears to have it so together was standing in your exact same shoes at one point. Everyone was a beginner and they all felt the same sense of trepidation that you do now. The difference is that they moved forward and continued in spite of that feeling. Will you say the same?

      Being a beginner has its advantages — everything is new, fresh, and interesting. It’s an opportunity to try exciting new workouts and find your groove. What suits your style, personality, and goals? You’ll never know until you try a few things first.

      Here are a few beginner tools to help give you that extra push to get started
and stick with it!

      fitness tools

      C25K — This free app has produced millions of new runners. The Couch to 5K accomplishes just what the name implies — moving otherwise sedentary couch potatoes through an effective training program to complete a 5K race. Through audio coaching on your phone, you’ll develop strength and endurance through a walk/run program that lasts eight weeks. You’ll workout three days a week for about 30 minutes. During that time you’ll grow from a non-runner to a 5K finisher. Once you complete that goal, why stop there?

      MapMyRun — Now that you can call yourself a runner, keep growing in the sport. The MapMyRunapp joins you with a global running community where you’ll not only find support and encouragement, but plan your own routes or select from their curated routes. Track your activity, log nutrition, and even post your progress to social media.

      Charity Miles — If you won’t run for yourself, do it for the betterment of someone else. For every mile you run, walk, or bike, 25 cents or 10 cents (respectively) will be donated to one of their partner charities. Your effort becomes real cash donations to groups like the ASPCA, Wounded Warrior Project, (RED), Autism Speaks, Feeding America, and many others. Use the app to track your progress and let Charity Miles do the rest.

      MyFitnessPal — It’s one of the most heralded nutrition apps on the market, and it’s free! Millions have lost weight, maintained weight loss, or just held themselves more accountable using this simple app that replaces traditional food journaling. With a database of 5 million foods, and the ability to add anything yourself, nutrition tracking has never been easier or more effective. View reports, set goals, and manage broader nutrition than just calorie counting with MyFitnessPal.

      AcaciaTV — Get a hard-hitting workout anywhere you are
and anywhere with internet. Home, office, hotel, or soccer practice, AcaciaTV‘s online database of hundreds of workouts by professional trainers goes where you go. Talk about eliminating excuses! A nominal monthly fee gains access to their video library from your computer, phone, tablet, or even Roku! Yoga, strength train, cardio, barre, kettlebells, and more are just a click away.

      Personal Trainer — There’s still something to be said about working with a personal trainer, especially if you’re just starting to work on your fitness. Take advantage of free sessions with a new gym membership, or find a trainer in your budget and justify three or four sessions. Make sure they teach you the fundamentals so that you can work on your own, not just hold your hand through a workout. This will help you avoid injury, overcome fears, and get more out of every minute you’re working out.

      The Experts Share Their Favorite Healthy Snacks

      The Experts Share Their Favorite Healthy Snacks

      Repeat after us: snacking isn’t the worst thing in the world.

      Now, there are certainly snacks that are better for you than others. But generally speaking, when you snack responsibly, you should feel good about making these small bites a part of your overall balanced diet.

      healthy snacks

      “Even though snacking has developed a ‘bad image,’ snacks can be an important part of your diet,” reports the National Institutes of Health. “[Snacks] can provide energy in the middle of the day or when you exercise. A healthy snack between meals can also decrease your hunger and keep you from overeating at meal time.”

      When snacking is used as a way to stave-off hunger or add fuel before or after a workout, it’s crucial that you choose quality over quantity. That means apples over potato chips, popcorn over French fries, and granola bars over candy bars. Snacking is a great opportunity to eat clean, boost your fruits and veggies for the day, and limit fat and sugar.

      Try these healthy snacks as shared by the experts who enjoy them!

      Trail mix with peanuts, almonds, cashews, raisins, and dried cranberries is what the good doctor keeps in his desk.

      It gives me that boost of energy late in the day that I need if I’m going to be on the air.  — Richard Besser, MD, Chief Health and Medical Editor for ABC News

      Almond butter + toasted whole grain waffle with a few thin slices of mango or strawberries.

      It’s the perfect blend of protein, whole grain carbs and healthy fat. Decadent + delish at the same time! — Bonnie Taub-Dix, RDN, owner of BetterThanDieting.com and author or Read It Before You Eat It

      Fresh fruit. 

      Because [it satisfies] my late afternoon sweet cravings and I find the high water content to be very refreshing, especially on hot days. — Coach Alison Heilig, a runner, triathlete, and all-around fitness enthusiast at AcaciaTV.

      Nitrate-free deli turkey with fresh avocado.

      Just roll the avocado up with the turkey and eat! Protein-rich and full of healthy fats, it keeps you fueled. — Jennipher Walters, CEO/Co-founder FitBottomedGirls.com

      High-protein oatmeal with almond butter and berries. This recipe has 1/3 cup oats cooked in 3/4 c almond milk, 2 scoops protein powder, 1 TB almond butter, 1/2 cup frozen berries.

      I tend to eat small meals as snacks, so this might seem large, but I lean on this one a ton. — Holly Perkins, CSCS, author of Lift to Get Lean.

      Green juice with lemon and half an apple to take the edge off the bitterness.

      My favorite snack, if I’m stopping in to a restaurant or something, is a green juice. I love the infusion of a lot of vegetables that I don’t have to clean or slice or juice myself. — Kate Hanley, author of The Anywhere, Anytime Chill Guide and a mind-body blogger for AcaciaTV.

      Fresh fruit with plain yogurt (homemade by me) with one tablespoon milled golden flax (Bob’s Red Mill) and 1 teaspoon sugar.

      When I am hungry in between meals, I NEVER eat too much. — Mary Hartley, RD of AskMaryRD.com.

      Smashed avocado on a slice of whole-grain bread.

      I love to cook, but I save anything complicated for dinners. For sanity’s sake, I keep my snacks simple. When it comes to snacking, I try to have a combination of protein, fat and carbohydrates so that I’ll be more satisfied and it’ll last a little longer. — Kelly Plowe, MS, RD, Sr. Supervising Producer for LiveStrong.com

      Cottage cheese yogurt berry parfait. Layer 1% cottage cheese with berries and non-fat berry-flavored yogurt.

      It’s delicious, high protein, and feels like a treat yet [it’s] healthy. — Kristin McGee, yoga and Pilates instructor, AcaciaTV

      Watermelon is my go-to snack during the summer!

      It’s refreshing and low-calorie, but also provides a ton of health benefits. Watermelons are over 90% water, which keeps you hydrated during the hot summer months. — Dempsey Marks, AFAA Certified Personal Trainer and Registered Yoga Teacher at DempseyFit.com.

      Two Moms in the Raw (granola) Green Tea Vanilla flavor.
       
      It’s so yummy! Plus, I eat nuts as they are easy to eat on the go. — Tracey Mallett, founder ofBooty Barre. 

       

      What’s your favorite healthy snacks?

      Goal Tattoos Mark Your Biggest Wellness Milestones

      Goal Tattoos Mark Your Biggest Wellness Milestones

      It’s nothing new that women like to reward themselves for hitting a weight loss or fitness goal. How they are doing it seems to be changing, and a little more permanent!

      New clothes, pedicures, race entry fees, a fancy dinner, or indulgent dessert are all common ways people celebrate these major wellness milestones. For some, it’s not nearly enough. More and more women are getting goal tattoos as markers for their hard work and accomplishments.

      goal tattoo

      “For me, tattoos are a way of honoring my body. I’ve struggled with my body image issues for most of my life, so to love it enough to see it as a canvas for illustration speaks highly to my body image now,” shared Jill Grunenwald, a healthy living blogger with two tattoos to show for her accomplishments.

      Would you get a tattoo to mark your next weight loss goal or race finish? Here are a few women who share their what, where, and why.

      Sarah Quina — Firebird on the back of her neck.

      She was reward for getting back to a happy weight after losing 100 or so pounds. I felt like I was rising from the ashes as it were. I was back to 240 from 345 and felt great
 I had planned to keep going with the weight loss at the time, but hit a huge plateau right after I was inked. It lasted for months, but eventually I gave up in favor of maintenance. I’d catch a glimpse of her every then and again and be reminded to finish what I started. Which I eventually did. I’ve kept off 185 pounds for more than 10 years.

      Dani Holmes-Kirk — Celtic symbol of strength on her ankle; collage of running/triathlon symbols on her foot.

      It keeps me connected to my journey and that I am strong enough to keep the weight off. I have a tattoo on my left foot that I keep adding to in regards to my fitness endeavors. So there is a 13.1, the 3 symbols for triathlon (swim, bike, run), a 26.2, a 48.6 and a Mickey head which is a reminder of doing the inaugural Dopey Challenge (5k, 10k, Half and Full marathon in 4 days in 2014). It also features the words “Finish What You Started,” which is in relation to my weight loss and fitness journey. Then it has the date 4-15-13 (I ran the Boston Marathon the day of the bombing).

      DubyaWife — Phoenix between her shoulder blades; DubyaWife on her ankle

      I knew I wanted [a tattoo] once I hit the goal for getting under 200 pounds. The phoenix represents rebirth
 I felt like after I hit my goal I was a new person. So I wanted something that represented change.

      Jill Gruenwald — Shanti on her back; Ohio with 13.1 on her wrist

      One is for my 100-pound weight loss and means peace in Sanskrit. I chose it as a means of letting myself come to peace with ever getting up to 300 pounds and peace with my journey and choices. These days I’m actually about 40 pounds above that number so it represents peace in a totally different way.

      The other is my half-marathon tattoo, which this proud Clevelander actually got in Savannah last year during FitBloggin! 

      Stephanie Suire — Breathe on her wrist

      I started training for my marathon this year. It means three things: remember to breathe when I am running and want to quit, when I get stressed and anxious about life I need to remind myself to slow down and breathe, and also to breathe in the word of God each day. 

      It’s Time to Skip Your Workout! Skipping is Better Than Walking and Running

      It’s Time to Skip Your Workout! Skipping is Better Than Walking and Running

      There’s a workout out there that doesn’t feel like exercise. It’s considered a total body workout, exercising major muscles and your heart. Its minimal impact makes it easy on joints. People of all ages can do it, and they generally finish with a smile on their face. So why aren’t all of us skipping?

      skipping

      Yes, skipping. It’s the activity you picture in your mind with little pig-tailed schoolgirls tra-la-la-ing across a field of daisies.

      Sarah Sanchez, an accountant in Denver, hasn’t been a schoolgirl for quite a while but recently took up skipping when she learned it was better for you than walking. She now leaves her desk a few days each week to go skipping over her lunch break. She skips around the 3-4 mile path at her office park and is loving the effect so far.

      “It makes me feel happy, like a kid again,” she said. “It’s a nice bonus in the middle of a stressful work day.”

      Who couldn’t use that kind of mid-day pick-me-up?

      Trainer Corey Smallwood not only echoed the euphoria that Sanchez is experiencing, but backed up the benefits, too.

      “In 19 years of training, I’ve seen more people than I can count finish a workout consisting of walking, running, or jumping rope looking miserable,” said Smallwood, a programming developer for popular workouts on AcaciaTV. Smallwood has been a certified trainer for 19 years and owns the goPerformance gym in Clarksburg, MD.

      “Skipping, on the other hand, will instantly put a smile on your face.” As soon as his clients remember how to skip, something we seem to lose over time, the care-free smile returns to their faces.

      And that, he says, is one of the biggest differences between more popular cardio exercises (likewalking, running, and jumping rope) and skipping — people actually enjoy it!

      “When skipping is performed properly, you work just about every muscle from your big toe to your ears,” explained Smallwood. While skipping, he says you’ll use your legs, hip flexors, glutes, core, arms, and shoulders. He added that “with a powerful skip, you’re activating the muscular and nervous systems as well as elevating the heart rate.” So there’s cardio, too! When you utilize all three systems as Smallwood has described, skipping allows you to burn a lot of calories.

      Skipping is arguably a better exercise than walking, running, and jumping rope. Smallwood clarifies that marathon runners will still need to log their running miles, but that you get all the aforementioned physical benefits of the sport without the impact.

      “Skipping is certainly less impact on your joints and works more muscle groups [than running],” he explained. Because of the flow of a skipping movement — taking off and landing on the balls of the feet as opposed to heel strikes — you minimize the impact, making it safer and more effective.

      So again, why aren’t all of us skipping around like schoolgirls? Sanchez noted an air of paranoia when she first started. “I only did it until I saw another person and then I would stop,” she recalled. “Then I just decided that I don’t know any of these people I see on the street and I shouldn’t care what they think!” Let the inhibitions go and you’ll be fitter than the rare person who might find your actions silly.

      Smallwood thinks we should all be skipping as part of our daily routines. He does it, his mom does it, and his twin daughters do it, each gaining something different, but positive, from the experience. He refines a sprinting technique, his mom uses it for exercise, and his twins make it to their swing set a little faster. It’s a versatile activity that suits everyone!

      “One day, while I was skipping in the office park, I looked across the street and saw another lady skipping! We smiled and waved at each other, like we knew something no one else did.”

      Are you going to get in on the secret?

      Wearing the Enell Lite ensures you’re ready to skip anytime the mood strikes!

      Celebrate America with This Red, White, and Blue Good-For-You Menu

      Celebrate America with This Red, White, and Blue Good-For-You Menu

      You know you’re supposed to eat the rainbow, but few holidays give us as prime an opportunity as the Fourth of July. Red foods, blue foods, and yes, even white foods are some of the healthiest out there.

      july fourth food

      As you decorate for the fourth with a patriotic spread of food, use our menu as a guide for keeping on theme without overdoing it.

      DRINK UP!

      Red, White, and Blue Sangria

      A crisp white white sangria filled with fresh red and blue berries.

      Triple Berry Sparklers

      Pureed berries frozen in star-shaped molds bring to life a sparkling glass of Perrier.

      SALUTE THE SIDES

      Grilled Watermelon with Herbs and Parmesan

      Transform this summery fruit into a decadent dessert.

      Blueberry, Strawberry, and Jicama Salsa

      This fresh salsa with bright flavors can be enjoyed with blue corn tortilla chip for more colorful flair.

      Ultimate Red Skin Potato Salad

      Fully loaded and mayo free, this will complement any big BBQ spread.

      FIRE UP SOME ENTREES

      Red, White, and Blueberry Turkey Burger Sliders

      Stuff lean turkey burgers with feta and red bell peppers then top with a drizzle of balsamic blueberry reduction.

      Honey Lime Sriracha Chicken Skewers

      Spice up the party with a sriracha glaze that transforms ordinary grilled chicken.

      UNCLE SAM WANTS DESSERT, TOO

      Firecracker Frozen Berry Pops

      Puree, mold, and give yourself a few hours to let these beautiful popsicles set.

      Boozy Red, White, and Blueberry Cheesecake Popsicles

      For the of-age American citizens in your party, finish the night with these creamy little treats.