Muscle vs. Fat:

Hello Bloggers,

     If you have been to my Pinterest page and looked at my Health and Fitness board, you probably knew that this entry was coming. Even though there have been many articles posted about not relying on the scale, and focusing more on measurements, and inches, people still flock to the scale to track their fitness progress. This is a huge mistake. The reason why is because muscle takes up substantially less space, but weighs more, and I wanted to take this opportunity to put this in perspective.

***I would like to note, that there are some cases where using the scale is appropriate and can be a wonderful tool, but its shouldn't be your only tool.***

     This is a photo taken from Pinterest, (as are all of mine) that puts the space difference that each takes up into perspective. You can see that the Tangerines representing muscle, takes up less space than the grapefruit representing fat, and both are supposed to weight about 5 pounds.
You can see how this could be misleading if you used the scale to track progress. Especially if you are trying to track subtle changes. Let me put it into a prospective scenario for you...

Your pants feel more comfortable, and you think your belly is a little flatter, or maybe your thighs aren't scraping together (like mine do), so out of excitement you jump on the scale to see where you're at, and it hasn't moved, or you have gained weight. Now you are confused, upset or discouraged. However, if you had used a tape measure and tracked inches, you would have had a better, more accurate, and encouraging result.


     This second picture I like quite a bit because you can see how the body changes as it builds muscle in comparison to the scale. The girl was not big to start off with, in fact, before her mission to tone up and build some muscle, her weight was at its lowest. When she was at her smallest and most athletic, her weight was at its highest. Again, this gives more perspective as to how much space fat takes up, and how dense muscle is.

     So the final point I would like to make to my amazing readers, and I pray you pass this message along, is that fat takes up more room than muscle, and muscle weighs more than fat. Putting a number on skinny is counter productive and ironic. So as you go through your fitness journey, and have discouraging days where you "Only lost one pound", remember that one pound of fat, is about the size of a medium apple, and you should be ecstatic. The best, most accurate way to track your progress is by following your BMI, taking measurements, and being realistic about your goals, and progress.

BUT MOST IMPORTANTLY... listen to your body. If you feel better, healthier, and notice subtle changes in some areas, do you really need a machine that spits out a number to verify that for you? You know your body better than anyone. Pay attention to it, and if you must use the scale, make sure you are tracking your body mass index, and measuring too, so you have a good solid idea of where you're at.

I hope this helped,
Yours truly,
Jessi Harm

The Spartacus Workout

I recently made a purchase from Women's Health which I love and I am so excited to share it with you. It was originally promoted by Men's Health Magazine, and then Women's Health. It's The Spartacus workout. 

I recently Purchased The Spartacus Workout 2 DVD Set, and The Spartacus Workout 20-minute Body Fat Torchers. I absolutely love them. I felt wonderful today after I did The Gladiator Gauntlet. I look forward to alternating between the 20 min circuits and the main workout. I felt fatigued but confident in my workout. The host is motivating, and there are several people doing the workouts with you, who are performing different move alternatives and at personal speeds. So no matter what level you follow at, there is someone to go along with. 

I loved it. I felt wonderful during, and after. It challenged me and my body was shaking, but it moves at a wonderful pace. It keeps you moving. It's a little different from other workouts that I have done, as, in each circuit, you increase your effort. It's very accumulative. the first round is a very basic warm up round, and the last round is in full swing. I was discouraged at first when I skipped through to see what to expect and I saw more rest times than I am used to, but MY GOSH you will need them. You will sweat.

The DVDs are compiled of a few different workouts, all High-Intensity Interval training, and circuit training. Some require equipment but show you alternatives for body weight, or kettle-ball vs dumbbells. There really is no excuse, when some of the circuits are 15-20 minutes long, and you don't have to go out and purchase equipment.

I like how they make you feel confident no matter your level, pushing proper form and alignment over quantity and speed. They encourage you to be aware and resituate yourself if needed. I am used to other DVDs that push you to go as fast as you can and push out as many as you can, and almost guilt you into pushing yourself. This DVD MOTIVATES you to keep pushing yourself. 

I hope this helps, any questions please feel free to ask.

I was not paid to review this product, this is something I found and bought on me own. I have purchased many things from Women's Health and Rodale, and I have not been disappointed yet.

Yours Truly,
Jessi Harm

You get what you give!

     This statement couldn't be truer in all aspect if life. In work, family, friends, and health. This is why you should never give it anything but your all. Push through any troubles you are having, knock down your fears and walls. You create your lifestyle and decide your fate. For example, Bikram Yoga burns 1000 calories approx a session, but that doesn't mean you show up, attempt the moves and leave 1000 calories less, you need to TRY or really DO the moves. When you are lifting weights or running you need to think of the goals and match the desire for the end result with power for doing to activity.

     Also never forget that when it comes to health, fitness, dieting or a generally active lifestyle, you need to want it for more than superficial reasons. Do it for you, your body and your mind. Only then will you really find the motivation and passion for sticking with it. It's a lifestyle not a seasonal change. You get what you put into it. Whether we are talking about doing the moves or making it a lifestyle that statement holds true. So give it all you have emotionally, physically and mentally. It will pay off.

Jessi Harm

Slim Calm Sexy Yoga

     I used to work in an understaffed nursing home as a Nursing Aide, and my body was constantly stiff. Now before I got the Job I loved to stretch, but since I got the job, oddly my flexibility decreased, and I found I needed to stretch more. I came home so stiff and sore sometimes it hurt to stand.

     Yoga had always appealed to me because it was strengthening, lengthening and stretching the muscles, so FINALLY I purchased this yoga book and DVD I had seen on womenshealthmag.com called Slim Calm Sexy Yoga. It's an amazing buy, filled with beautiful glossy colored pages with detailed descriptions and instructions on each move, and some routines. It's just a beautiful product. The Accompanying DVD is amazing and wonderful as well.

     Even though I had always stretched before, yoga was different to me, some moves felt awkward and at times were more uncomfortable than anything. Well the more I did them the better they felt and the less awkward they became. Literally, every time I did a move or a routine I saw improvement. One move especially was the downward facing dog. At first it was too awkward to hold for a breath or two, I was sliding all over the place and my arms and legs were just wrong, but I just forced myself to hold as long as I I could until I reached the recommended time (five to ten breaths) and now my form is improving.

     Anyways, the point is, yoga is different but its great. Sometimes a little awkward at first but it's worth the perseverance. Yoga can by as intense or relaxing as you want. You can do a move or two to loosen up or a whole routine that works and stretches the entire body. There are yoga routines to help you sleep, help you wake up, to ease a headache, assist with orgasms and fertility, help with anxiety and metabolism. Whatever you need yoga to do, it can. So if you are looking for a switch or something to add to a preexisting fitness regimen, give it a try. You feel and see the accomplishments.

If you are unfamiliar with yoga check out Slim Calm Sexy Yoga by Tara Stiles. It's a great place to start I think. It can by found at www.rodale.com

There's my two cents, I hope you enjoy,
Jessi Harm