tag:blogger.com,1999:blog-14862289189824077012023-06-20T15:36:26.921+02:00Debbie in ShapeAnonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.comBlogger68125tag:blogger.com,1999:blog-1486228918982407701.post-67325149979899979332014-08-15T13:54:00.002+02:002014-08-15T13:54:15.346+02:00Debbie in Shape's New Home<span style="font-family: Verdana, sans-serif;">After almost 2 years of Debbie in Shape, this blog is moving to another home.</span><br />
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<span style="font-family: Verdana, sans-serif;">From now on, please find my articles on <a href="http://debbieinshape.com/">http://debbieinshape.com</a> .</span><br />
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<span style="font-family: Verdana, sans-serif;">I am looking forward seeing you there. Visit it, enjoy it and share!</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-36525649195656347312014-08-05T07:14:00.000+02:002014-08-05T18:50:08.472+02:00Triathlon: The First Steps<span style="font-family: Verdana, sans-serif; font-size: x-large;"><b><i>Did you really say <span style="color: #f43fa5;">triathlon</span>?!?</i></b></span><br />
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<span style="font-family: Verdana, sans-serif;">Yes, I did: triathlon! I did mention in on my blog <a href="http://debbieinshape.blogspot.be/search/label/40%20things%20before%2040" target="_blank">40 things before 40</a>, but I guess it still may surprise many. And yes, that is true. As of last Sunday, I am officially crawling my way to a triathlon. It is an ambitious plan so I am giving myself enough time to get prepared. It is more than getting ready physically. There are some mental blocks I have to overcome first. </span></div>
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<span style="font-family: Verdana, sans-serif;">One of these blocks is the bike...</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Triathlon: The First Steps</td></tr>
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<span style="font-family: Verdana, sans-serif;">Brazil is not a country with a bike culture. I only learned how to ride a bicycle at the age of 12 and sincerely, I never used it that much. It was only after years living in Belgium that I got myself one. It was on sale and they had it in XS. Yuppy!!! I used it sometimes. I (even) went to work with it 2 or 3 times, but it has spent the past years all alone in the garage.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">The thing is that I have been reading so many inspiring blogs about triathlon that I thought: why not? It could be a great change of environment before I decide to go back on stage again. </span><br />
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<span style="font-family: Verdana, sans-serif;">Running is not a problem for me. I love it! However, there is also the swimming and the biking. These are both hard ones.</span><br />
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<span style="font-family: Verdana, sans-serif;">Well, it is better to take one step at a time, so last Sunday, after a lot of thinking (and a sleepless night) I took Buddy, my bike, outside and tested my legs. For this first ride, the idea was a 30-minute ride. </span><br />
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<span style="font-family: Verdana, sans-serif;">I had a route in mind, but soon I realized that I had to adapt it because the road was closed. Even though I have been living here for so many years, there is very little I know outside downtown. Because being on a bike was already enough adventure to me, I kept it safe by riding back and taking the other side of the river.</span><br />
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<span style="font-family: Verdana, sans-serif;">The weather was great and I ended up doing a little more than 11km in about 45 minutes. The best part about it is that I survived it and ended up loving the experience. It was fun to see how easily other cyclists could see I was a newbie. I must look really odd in addition to the basic equipment.</span><br />
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<span style="font-family: Verdana, sans-serif;">I am really glad I overcome this block. I was so close to giving up. In fact, I was first going to give a try on July 21st, national holiday here, but I did not make it. I could have cancelled it this time as well, but I didn't. Kudos for me!</span><br />
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<span style="font-family: Verdana, sans-serif;">In spite of being an accident-free route, I still managed to hurt my leg. My front light felt on the floor and when I stopped the bike, it happened. I am not sure how I got hurt. It was when I restarted with the riding that I felt my left knee itchy. Once I got home, I did some damage control. </span><br />
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<span style="font-family: Verdana, sans-serif;">I had my Regatta backpack with me, but I did not have much in it. For such a short ride, I just needed my Bobble with water. Once I got home though, I made some Egg Protein shake with water and ate 2 rice cakes with cottage cheese.</span><br />
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<span style="font-family: Verdana, sans-serif;">There are a lot of things that I have to learn about biking. This was just a very humble step towards losing my fear of riding a bike on the streets. You can surely count with more blogs about the theory of cycling. My geek side has a lot of research to do.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b><i>Have you already participated in a triathlon? How was it? What got you interested in it? What is your favorite discipline? And your least favorite?</i></b></span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">And for the first time (of many, hopefully), I am joining the linkup of <a href="http://yousignedupforwhat.com/">You Signed Up For WHAT?!</a><span class="s1">, <a href="http://cupcaketriathlete.blogspot.com/">The Cupcake Triathlete</a>, and <a href="http://www.yousignedupforwhat.com/2014/05/27/tri-talk-tuesday-bike-maintenance/www.thetrigirlchronicles.com">The TriGirl Chronicles</a> for TriTalk Tuesdays! Make sure you stop by one these pages too to have a look at all the great triathlon-related blogs linked there.</span></span><br />
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<a href="http://3.bp.blogspot.com/-KVzC81-chTE/U-EK-IAk-sI/AAAAAAAACrE/Y0nlo0PGG-A/s1600/Tri-Talk-Tuesday.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-KVzC81-chTE/U-EK-IAk-sI/AAAAAAAACrE/Y0nlo0PGG-A/s1600/Tri-Talk-Tuesday.jpg" height="320" width="320" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Have a great time!</span><br />
<span style="font-family: Verdana, sans-serif;">#DebbieinShape</span><br />
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span><br />
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<li><span style="font-family: Verdana, sans-serif;">Facebook: https://www.facebook.com/DebbieInShape</span></li>
<li><span style="font-family: Verdana, sans-serif;">Instagram: http://instagram.com/debbieinshape</span></li>
<li><span style="font-family: Verdana, sans-serif;">Twitter: https://twitter.com/DebbieInShape</span></li>
<li><span style="font-family: Verdana, sans-serif;">Pinterest: http://www.pinterest.com/debbieinshape/</span></li>
<li><span style="font-family: Verdana, sans-serif;">Google+: https://plus.google.com/104966489810408220684/</span></li>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-73199593955377598682014-07-29T07:12:00.000+02:002014-07-29T07:12:08.136+02:00Tip Tuesday : Choosing a Gym<div style="text-align: justify;">
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<span style="font-family: Verdana, sans-serif; font-size: x-large;"><b><i><span style="color: #f43fa5;">Where</span> to go?!?</i></b></span><br />
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<span style="font-family: Verdana, sans-serif;">On my blog <a href="http://debbieinshape.blogspot.be/2014/06/move-it-monday-gym-life.html" target="_blank">Move It Monday : The Gym Life</a>, I suggested activities you can do at the gym. Today, I want to share some tips on how to choose one particular gym to get enrolled. These are some of the aspects I take into consideration when picking a place to train.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Tip Tuesday : Choosing a Gym</td></tr>
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<span style="font-family: Verdana, sans-serif;">It is true that part of how tidy a gym is has to do with its visitors. I used to be a member of one that frequently looked messy in spite of the endless efforts of the crew. It was not rare that I did not have a place to put on my feet.</span></div>
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<span style="font-family: Verdana, sans-serif;">This however has nothing to do with cleanliness. Clean toilets and showers, for instance, are important points to me. Even if I prefer washing myself at home, I want to be able to do it at the gym if necessary, without unpleasant surprises.</span></div>
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<span style="font-family: Verdana, sans-serif;">So, yes, a place free from dirt is mandatory when picking a gym. If the place looks like it has never been cleaned, I leave it right away.</span></div>
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<span style="font-family: Verdana, sans-serif;">I am not after the fanciest machines on the market. In fact, I prefer old-school ones most of the time. It is all a matter of how good they have been taken care. If I can do my workouts, I am fine. </span><span style="font-family: Verdana, sans-serif;">Still there is a minimum amount of equipment one must have to train properly when strength training is your thing.</span></div>
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<span style="font-family: Verdana, sans-serif;">I still do not lift really heavy (my heaviest is not an absolute heavy <b>yet</b>), so the dumbbells available at the gyms I go to are fine. However, without a leg press, leg extension, assisted, leg curls and a Smith machine, one's options are way too limited.</span></div>
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<span style="font-family: Verdana, sans-serif;">Besides, you also need room to move around safely. If the benches are so close to each that two people cannot bench press at the same time, it is a no-no to me.</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Classes and other sports</b></span></div>
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<span style="font-family: Verdana, sans-serif;">Depending on your fitness goals, you may want to incorporate other activities to your training in addition to strength training. Do they offer your favorite classes at the gym? Can you also practice some MMA, Crossfit or yoga, for example?</span></div>
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<span style="font-family: Verdana, sans-serif;">Variation is always a good thing. I myself love to run and I am planning my comeback to the swimming pool and bike. For my favorite extra activities, I do not really need a gym (a gym with a pool where I live is an utopia). But before, I loved Les Mills Body Combat. A gym with only spinning lessons is not for me.</span></div>
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<span style="font-family: Verdana, sans-serif;">Even if you have only one sport in mind, it does not hurt to ask for all the options available. Just in case...</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Extras</b></span></div>
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<span style="font-family: Verdana, sans-serif;">It is not so common in Belgium, but some gyms have a sort of baby-care area where kids can play around while their parents are training. Others rent DVDs, have sauna, tanning bed etc. If you regularly make use of such services, it might be interesting to compare the prices.</span></div>
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<span style="font-family: Verdana, sans-serif;">Chances are, if you find a school that combines one or more of these options together, you can save yourself some bucks. Even if the enrollment is a little bit higher than normal, you will be getting a good deal as a whole.</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Included in the price</b></span></div>
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<span style="font-family: Verdana, sans-serif;">Talking about extras however... What if you are absolutely sure you will not need or use any of them, but they are all included in the price?</span></div>
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<span style="font-family: Verdana, sans-serif;">I am not a major fan of classes so chances are, I am never attending any of them. Or simply, the ones I would like to attend do not take place at a time I am free. So if such fees are included in the price, I will be paying for much more than what I will be using. The same goes for stuff such as sauna, bar or creche.</span></div>
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<span style="font-family: Verdana, sans-serif;">If you can choose to pay only for the services you will be using, great! If not, maybe it is wiser to look for another gym and save your money for something else.</span></div>
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<span style="font-family: Verdana, sans-serif;">In other words, to me, the most important points one should have in mind when picking a gym are:</span></div>
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<li><span style="font-family: Verdana, sans-serif;">Cleanliness</span></li>
<li><span style="font-family: Verdana, sans-serif;">Equipment</span></li>
<li><span style="font-family: Verdana, sans-serif;">Classes and other sports</span></li>
<li><span style="font-family: Verdana, sans-serif;">Extras</span></li>
<li><span style="font-family: Verdana, sans-serif;">Included in the price</span></li>
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<span style="font-family: Verdana, sans-serif;">Women can sometimes feel uneasy when the environment is not welcoming, but I did not include it to my list for a reason. Of course if the place is not female friendly, if you are harassed or mistreated for whatever the reason and you do not feel safe there, get out of that place as fast as you can. </span></div>
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<span style="font-family: Verdana, sans-serif;">If the issue however is just that no one is putting a red carpet for you, try to put yourself in the place of others first before jumping into conclusions. Maybe they need time to get to know you. There are so many people who come and go. It is possible that other members want to figure out what you are up to before getting acquaintance with you. </span></div>
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<span style="font-family: Verdana, sans-serif;">Personally, I fall in the group of those who take time before saying 'hello' to a new member. I am a woman who goes to the gym alone and 'disputes' the machines with guys 2 or 3 times bigger than me. I am not there to socialize and my training is planned beforehand to be as productive as possible (more on my blog <a href="http://debbieinshape.blogspot.be/2014/07/move-it-monday-planning-your-workouts.html" target="_blank">Move It Monday : Planning Your Workouts</a>). If I have to put on a b***h face to avoid someone getting on my nerves, I will, no guilt.</span><br />
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<span style="font-family: Verdana, sans-serif;">So if someone is not jumping up and down for seeing, it means nothing, believe me. Just go there, do your thing and have fun!</span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>And you? Do you go a gym too? How did you choose it? What is the main reason why you go there and not somewhere else?</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;">Got tips your own you would like to share? </span><span style="font-family: Verdana, sans-serif;">Join the Tip Tuesday Linkup!</span><br />
<span style="font-family: Verdana, sans-serif;">Grab the button now and join the the fun.</span><br />
<span style="font-family: Verdana, sans-serif;">It is open until <u>August 19th, 2014</u>.</span></div>
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<span style="font-family: Verdana, sans-serif;">Have a great week!</span></div>
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<span style="font-family: Verdana, sans-serif;">#DebbieinShape</span></div>
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<span style="font-family: Verdana, sans-serif;">You can also find me on:</span></div>
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<span style="font-family: Verdana, sans-serif;">* Facebook: </span><span style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">https://www.facebook.com/DebbieInShape</span></span></div>
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<span style="font-family: Verdana, sans-serif;">* Instagram: </span><span style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">http://instagram.com/debbieinshape</span></span></div>
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<span style="font-family: Verdana, sans-serif;">* Twitter: </span><span style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">https://twitter.com/DebbieInShape</span></span></div>
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<span style="font-family: Verdana, sans-serif;">* Pinterest: </span><span style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">http://www.pinterest.com/debbieinshape/</span></span></div>
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<span style="font-family: Verdana, sans-serif;">* Google+: </span><span style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">https://plus.google.com/104966489810408220684/posts</span></span></div>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-91089194191558525942014-07-24T07:13:00.000+02:002014-07-24T07:13:26.103+02:00Training Thursday : Because There Is More than Cardio in a Fit Life<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: x-large;"><b><i>To do <span style="color: #f43fa5;">cardio</span> or not?</i></b></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-large;"><b><i>That is the <span style="color: #f43fa5;">question</span>!</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;">The idea of cardio being the only physical activity for women is so widely spread that I find it scary. It is not like I am against it though. Far from that! However, the fact that it is frequently treated as the sole solution to all female fitness problems worries me.</span></div>
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<span style="font-family: Verdana, sans-serif;">Cardiovascular activities, or cardio as they are commonly called, have their importance in the path of a fit life. But how much of it do YOU really need?</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Training Thursday : Because There Is More than Cardio in a Fit Life<br />
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<span style="font-family: Verdana, sans-serif;">When someone comes to the conclusion that they need/should lose weight for instance, what is the first thing that they think of? Cardio, isn't it? I thought so too in the beginning and I am pretty sure you did it as well, and maybe still do.</span></div>
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<span style="font-family: Verdana, sans-serif;">But how does the 'magic' of weight loss really happen? And why do people so easily associate it with spending countless hours on the treadmill?</span></div>
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<span style="font-family: Verdana, sans-serif;">Pounds (or kilos) start to melt from the moment that your intake is lower than your outtake. In other words, you are using more energy than you are consuming. </span><span style="font-family: Verdana, sans-serif;">For example, if you have just started a Couch to 5k program and decided to maintain your diet as-is, you will probably still lose weight because you will be burning extra calories. </span><span style="font-family: Verdana, sans-serif;">So far, so good. But let's face it: is it all? Is your ideal of a fit life to become a battery bunny?</span></div>
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<span style="font-family: Verdana, sans-serif;">No matter how much you vary your training, you will probably be doing the same repetitive moves over and over again. If you are trying just to do them faster, fine! But it will not be of that much use if you are willing to build your overall condition.</span></div>
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<span style="font-family: Verdana, sans-serif;">After you leave that damn machine, take a refreshing shower and go home for your well-deserved meal, you will still burn calories. More calories than you would be burning doing the same activities (showering, driving, eating...) without the training. This window can last something from 2 to 14 hours according to different researches. After that, it is no more. </span><span style="font-family: Verdana, sans-serif;">Compared to weight training however, you can maximize this window up to 2 days (yes, I wrote it right: 2 DAYS!).</span></div>
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<span style="font-family: Verdana, sans-serif;">Strength training supports muscle growth. Muscle that you need to perform your simplest daily activities such as walking or lifting your kids. And if you by any chance still think that weight training is for bodybuilders, please, erase and rewind from your mind once and for all. Bodybuilding and Fitness is more than showing up at the gym on a daily basis. It is not by grabbing some dumbbells that you will become the next "big" thing in town.</span></div>
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<span style="font-family: Verdana, sans-serif;">Anyways, when putting together a basic weekly training schedule have the following in mind:</span></div>
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<li><span style="font-family: Verdana, sans-serif;">Strength training for at least 3 times - <a href="http://debbieinshape.blogspot.be/2014/07/move-it-monday-planning-your-workouts.html" target="_blank">combine body parts wisely</a></span></li>
<li><span style="font-family: Verdana, sans-serif;">3-5 30-minute cardio sessions (including plyos) - the exact amount depends on your goals and opt for HIIT whenever possible</span></li>
<li><span style="font-family: Verdana, sans-serif;">at least one rest day - muscles grow when you rest</span></li>
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<span style="font-family: Verdana, sans-serif;">B</span><span style="font-family: Verdana, sans-serif;">ack to the first paragraph: Do cardio or not? The answer is: Yay! However, do have in mind that it cannot be THE solution to your fit approach. Include other activities in your planning such as weight training, yoga and stretching. It is more than how much you weight. It is mainly about how you feel inside and out.</span></div>
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<span style="font-family: Verdana, sans-serif;">Needless to say that these are general facts. There are a lot of other aspects that should be taken into consideration when putting your workout together such as predispositions, health condition, metabolism and why not time, personal preference and availability. </span><span style="background-color: white; color: #444f51; font-family: Verdana, sans-serif; font-size: 15px; line-height: 20.790000915527344px;">Whatever regimen you choose for yourself, stop immediately if you feel unwell and </span><span style="background-color: white; color: #444f51; font-family: Verdana, sans-serif; font-size: 15px; line-height: 20.790000915527344px;">consult your MD to be sure it is not "something else". And if you are completely new to training, consult your doctor before starting!</span></div>
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<span style="font-family: Verdana, sans-serif;"><br class="Apple-interchange-newline" />* You can also find me on:</span></div>
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<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape" style="color: #cc9966; text-decoration: none;"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/" style="color: #cc9966; text-decoration: none;"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <span class="s2" style="color: #cc9966;"><a href="https://plus.google.com/104966489810408220684/" style="color: #cc9966; text-decoration: none;">https://plus.google.com/104966489810408220684/</a></span></span></span></li>
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<span style="font-family: Verdana, sans-serif; font-size: xx-small;">Sources:</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: xx-small;">http://www.mayoclinic.org</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: xx-small;">http://www.livestrong.com</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: xx-small;">http://en.wikipedia.org</span></div>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-32333677640375445562014-07-21T12:32:00.001+02:002014-07-21T20:25:25.257+02:00Getting Geek : Start Your Day With Creativity for Non-Morning Persons<span style="font-family: Verdana, sans-serif; font-size: x-large;"><b><i><span style="color: #f43fa5;">Good</span> morning!</i></b></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-large;"><b><i><span style="color: #f43fa5;">Not</span> really...</i></b></span><br />
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<span style="font-family: Verdana, sans-serif;">Every morning, I do my uttermost best to make breakfast a pleasant experience. I know very well that it is THE most important meal of the day, however, since I am not a morning person, eating does not feel appealing before 8AM.</span><br />
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<span style="font-family: Verdana, sans-serif;">To compensate for my traditional (bad) mood, I try to keep myself busy with other things while chewing my oatmeal and sipping some coffee. In my search for productivity, I discovered that there is nothing better to do than to kick-off the day with creative thoughts.</span><br />
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<a name='more'></a><span style="font-family: Verdana, sans-serif;">Sincerely, I have no problems about eating standing. As long as my shoes are comfortable, give me all the walking dinners that you can get. But in the morning, I developed this simple ritual throughout the years that </span><span style="font-family: Verdana, sans-serif;">consists in sitting at a table with my meal, my Macbook and iPad.</span><br />
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<span style="font-family: Verdana, sans-serif;">On the iPad, I update my Instagram account with my quote of the day or some other entry I prepared the evening before and, I check all my emails account. On the Mac, I catch up with Facebook, Twitter and check some blogs. </span><span style="font-family: Verdana, sans-serif;">The best part about this 'exercise' is the fact that I already expose myself to creative material even before leaving home.</span><br />
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<span style="font-family: Verdana, sans-serif;">After getting off bed, the mind is free. You just had hours of rest, you had time to reset your thoughts and now, you are like a sponge. You are ready to absorb new ideas and you are fresh to work them out based on your own concepts.</span><br />
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<span style="font-family: Verdana, sans-serif;">Going a little more in details, this is how it works for me:</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Articles and blogs</b></span><br />
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<span style="font-family: Verdana, sans-serif;">Yesterday morning, for example, before going to the gym, I discovered 2 great articles shared by friends on Facebook:</span><br />
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<li><span style="font-family: Verdana, sans-serif;"><a href="http://thoughtcatalog.com/brianna-wiest/2014/07/18-struggles-of-having-an-outgoing-personality-but-actually-being-shy-and-introverted/" target="_blank">18 Struggles of Having an Outgoing Personality But Actually Being Shy and Introverted</a></span></li>
<li><span style="font-family: Verdana, sans-serif;"><a href="http://www.gonzoo.com/zoom/story/el-instinto-maternal-no-existe-1285/" target="_blank">El Instinto Maternal No Existe</a> (in Spanish)</span></li>
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<span style="font-family: Verdana, sans-serif;">Both articles and comments were very enlightening. I identify myself with both topics and it felt welcoming to know that not only I am not alone in my principles, but I also have close friends with the same opinion.</span><br />
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<span style="font-family: Verdana, sans-serif;">Agreeing with the point of view of the author is not a requirement to feel inspired by a text though. As long as it stimulates brain activity somehow, it is positive.</span><br />
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<span style="font-family: Verdana, sans-serif;">Trying reading an article or two in the morning. Add engaging sites to your favorite RSS feed to speed up the search. It can be something about work, hobby or relationships. Just make it interesting reading.</span></div>
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<span style="font-family: Verdana, sans-serif;">Pinterest is my favorite social media platform together with Instagram. The amount of tutorials, DIY, workouts and quotes </span><span style="font-family: Verdana, sans-serif;">one can find in just one place </span><span style="font-family: Verdana, sans-serif;">is simply amazing!</span><br />
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<span style="font-family: Verdana, sans-serif;">Generally I use <a href="http://www.pinterest.com/debbieinshape/" target="_blank">my own boards</a> as reference for the search theme, but sometimes, I just jump from one pin (or pinner) to another to see what is going on. Quotes, Inspiration and Motivation are my favorite morning topics.</span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Hro83CyZNdM/U8zDOh1VllI/AAAAAAAACnE/GG8HeRe2OyU/s1600/Fit+is+not+a+destination+Debbie+in+Shape.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-Hro83CyZNdM/U8zDOh1VllI/AAAAAAAACnE/GG8HeRe2OyU/s1600/Fit+is+not+a+destination+Debbie+in+Shape.jpg" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fit is not a destination. It's a way of life.</td></tr>
</tbody></table>
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<span style="font-family: Verdana, sans-serif;">Do not be surprised if you find a great topic for your next blog, ideas to make your life easier or simply a great quote that gives you the pump that you needed.</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Images</b></span><br />
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<span style="font-family: Verdana, sans-serif;">Because I live in a different time zone from most of my friends and people I follow, <a href="http://instagram.com/debbieinshape" target="_blank">my Instagram account</a> is loaded of posts by the time I wake up. In the morning, I love to scroll down as many entries as time allows and check out everyone's PR, latest workout or progress.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Things like a cute cat or a beautiful view give me the boost I need to kick butt the whole day long. An "image speaks a thousand words" and IG proves it everyday.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-JPkLNFP_QeE/U8zEZ3h9_II/AAAAAAAACnQ/krI06PaPteI/s1600/It+is+a+good+day+to+have+a+good+day+DebbieinShape.jpg.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-JPkLNFP_QeE/U8zEZ3h9_II/AAAAAAAACnQ/krI06PaPteI/s1600/It+is+a+good+day+to+have+a+good+day+DebbieinShape.jpg.jpg" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It is a good day to have a good day!</td></tr>
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</div>
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<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Since IG is in its essence a mobile app, I play around with it in my dull moments. Waiting on a line can be much more pleasant if one doing something instructive than looking at the watch every 30 seconds.</span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">In short, my morning ritual to rise creativity consists of:</span></div>
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<ul>
<li><span style="font-family: Verdana, sans-serif;">Reading articles and blogs</span></li>
<li><span style="font-family: Verdana, sans-serif;">Searching for pins</span></li>
<li><span style="font-family: Verdana, sans-serif;">Checking images</span></li>
</ul>
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<div>
<span style="font-family: Verdana, sans-serif;">If you are still trying to figure out what works best for you, just have in mind that you will have to make it a habit before it becomes natural. It is like working out. If you want to improve your performance or lift heavy, first you will need to go through (probably) boring trainings before you can get somewhere. But no matter how long it takes you to find you thing, it will be worth it!</span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>What do you do on a daily basis to stimulate your creativity?</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>What are you favorite sources of inspiration?</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>When do you find yourself most productive: AM or PM?</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;">Next week Tuesday it is <a href="http://debbieinshape.blogspot.be/p/tip-tuesday-linkup.html" target="_blank">Tip Tuesday Linkup</a> day. Got tips to share? So make sure you join me then!</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-HJ1gtgNx_mo/U8w7iLlFbsI/AAAAAAAACm0/B1QcGNMIm1U/s1600/Tip+Tuesday+Linkup+Debbie+in+Shape.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-HJ1gtgNx_mo/U8w7iLlFbsI/AAAAAAAACm0/B1QcGNMIm1U/s1600/Tip+Tuesday+Linkup+Debbie+in+Shape.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tip Tuesday Linkup</td></tr>
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<span style="background-color: white; color: #444f51; font-family: Verdana, sans-serif; font-size: 15px; line-height: 20.790000915527344px; text-align: justify;">Have a creative week!</span><br />
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<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
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<ul class="ul1" style="background-color: white; color: #444f51; font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 20.790000915527344px; list-style-image: initial; list-style-position: initial; margin: 0.5em 0px; padding: 0px 2.5em;">
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape" style="color: #cc9966; text-decoration: none;"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/" style="color: #cc9966; text-decoration: none;"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <span class="s2" style="color: #cc9966;"><a href="https://plus.google.com/104966489810408220684/" style="color: #cc9966; text-decoration: none;">https://plus.google.com/104966489810408220684/</a></span></span></span></li>
</ul>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-6494352880992581422014-07-14T07:19:00.000+02:002014-07-14T07:19:16.645+02:00Move It Monday : Alternative Workouts<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: x-large;"><b><i>Out of the box <span style="color: #f43fa5;">training</span>!</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;">We all know those jokes about every diet starting on Monday, next Monday, don't we? But there are also those who include the endless postponing of working out to the next week.</span><br />
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<span style="font-family: Verdana, sans-serif;">You do not need to fall into this trap. Even if you do not feel like attending a class or following your standard schedule, you can still get your workout done. Let's have a look at 3 choices to traditional training that will help you burn some calories and have fun at the same time. </span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-TkC5DzxtleI/U8K5BeKFskI/AAAAAAAACmk/VDqVi-1RY8g/s1600/Move+It+Monday+Alternative+Workouts+3+choices+Debbie+in+Shape.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-TkC5DzxtleI/U8K5BeKFskI/AAAAAAAACmk/VDqVi-1RY8g/s1600/Move+It+Monday+Alternative+Workouts+3+choices+Debbie+in+Shape.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Move It Monday : Alternative Workouts</td></tr>
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<span style="font-family: Verdana, sans-serif;"><b>Walk</b></span><br />
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<span style="font-family: Verdana, sans-serif;">We got so accustomed to take the car (or public transportation) anywhere, that walking has become underrated.</span><br />
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<span style="font-family: Verdana, sans-serif;">For the past month, I started doing <a href="http://www.moveitmonday.org/" target="_blank">Move It Monday</a>'s Monday Mile during lunch break. Depending on the weather and on how much time I have, I walk faster or slower. It is proving to be relaxing and I have already discovered new places to run too.</span><br />
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<span style="font-family: Verdana, sans-serif;">The only thing you should have in mind when going for a walk is choosing comfortable shoes. The easiest way to be always ready is living a pair of trainers in the car or in your drawer at work. This way there will be no reason to miss the opportunity.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-_qmBM_m9cSY/U8Kp97SQ4aI/AAAAAAAACl8/dFyv6TJVa1g/s1600/Move+It+Monday+Walkies+Monday+Mile+Debbie+in+Shape.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-_qmBM_m9cSY/U8Kp97SQ4aI/AAAAAAAACl8/dFyv6TJVa1g/s1600/Move+It+Monday+Walkies+Monday+Mile+Debbie+in+Shape.jpg" height="640" width="448" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My recent #walkies</td></tr>
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<span style="font-family: Verdana, sans-serif;"><b>Biking</b></span><br />
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<span style="font-family: Verdana, sans-serif;">Maybe walking is not your thing, but I am sure that you can have a great time cycling.</span><br />
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<span style="font-family: Verdana, sans-serif;">The great thing about biking is that you can go anywhere with it (if you want, you can even leave the car at home and use it to go to work). If you are concerned about not looking good when arriving at the office (I am guilty of this one), you can still go for a ride after hours. The choice is yours.</span><br />
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<span style="font-family: Verdana, sans-serif;">When biking, it is always advisable to wear helmet and use lights after it gets dark. They are small measures that will support your safety.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Go outdoors</b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">In almost every city there is a public park with fitness machines or an area for workouts. Let the child in you enjoy getting dirty and do your thing in open air.</span><br />
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<span style="font-family: Verdana, sans-serif;">The best about such places is that it is not rare to find fun alternatives to well-known machines as well as brand new stuff. And if you have companion, why not playing ball or frisbee? Laugh is guaranteed and you will be increasing your vitamin D storage.</span><br />
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<span style="font-family: Verdana, sans-serif;">If you are lucky to live by the sea, there is nothing better than enjoying the beach on a beautiful summer day.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-KCsoSa5TZ4g/U8K21wV9jGI/AAAAAAAACmY/y5K3JsJusuI/s1600/Take+It+Outdoors+Debbie+in+Shape.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-KCsoSa5TZ4g/U8K21wV9jGI/AAAAAAAACmY/y5K3JsJusuI/s1600/Take+It+Outdoors+Debbie+in+Shape.jpg" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Take it Outdoors</td></tr>
</tbody></table>
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<span style="font-family: Verdana, sans-serif;">It is always great to bring some variation to your workouts. It helps you stay motivated as well as gives you the opportunity to use your muscles differently.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b><i>What are your alternatives to standard training? When you cannot follow your planning, what do you do to get your body moving?</i></b></span><br />
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<span style="font-family: Verdana, sans-serif;">I would love to know your alternatives as well! </span><br />
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<span style="background-color: white; color: #444f51; font-family: Verdana, sans-serif; font-size: 15px; line-height: 20.790000915527344px;">Have a great day!</span><br />
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<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
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<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape" style="color: #cc9966; text-decoration: none;"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/" style="color: #cc9966; text-decoration: none;"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <span class="s2" style="color: #cc9966;"><a href="https://plus.google.com/104966489810408220684/" style="color: #cc9966; text-decoration: none;">https://plus.google.com/104966489810408220684/</a></span></span></span></li>
</ul>
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<span style="color: #444f51; font-family: Verdana, sans-serif;"><span style="font-size: 15px; line-height: 20.790000915527344px;"><br /></span></span></div>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-20989668731779477282014-07-07T07:17:00.000+02:002014-07-07T21:50:12.756+02:00Move It Monday : Planning Your Workouts<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: x-large;"><b><i> <span style="color: #f43fa5;">Plan to succeed!</span></i></b></span></div>
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<span style="font-family: Verdana, sans-serif;">
Yesterday, after I finished my workout and I was getting ready to go home, I was approached by another gym member. He had probably seen me training and he mentioned that he had noticed that I followed a structured plan. He was wondering what kind of sport I did etc.</span></div>
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<span style="font-family: Verdana, sans-serif;">Indeed, I do use (and abuse) of my geek side at the gym as well. So let me share with you how it works for me.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ZYdZCPSoFgk/U7lScx3iAZI/AAAAAAAAClI/LJpvdxiAV2g/s1600/Move+It+Monday+Planning+Your+Workouts+DebbieinShape.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-ZYdZCPSoFgk/U7lScx3iAZI/AAAAAAAAClI/LJpvdxiAV2g/s1600/Move+It+Monday+Planning+Your+Workouts+DebbieinShape.jpg" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Move It Monday : Planning Your Workouts</td></tr>
</tbody></table>
<div style="text-align: justify;">
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<a name='more'></a><br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Let's face it: I do not have time to go to gym 5 times a week. I have a (more than) full-time corporate job that frequently drains the best side of me. Still, I do train at least 5 times a week with weights and I go for a long run on Fridays. My secret? Planning!</span></div>
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<b style="font-family: Verdana, sans-serif;">Plan beforehand</b><br />
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<span style="font-family: Verdana, sans-serif;">First of all, you have to know what you want to achieve with your training. Are you training because you want to perform better in your favorite sport? Do want to get fit(ter)? Would like to acquire extra muscle mass? Or simply want to start some physical activity to release stress?</span><br />
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<span style="font-family: Verdana, sans-serif;">Mostly, I use fitness dairy to keep track of planning and progress. I used to count exclusively on mobile applications, but after going low on battery and after various connection issues at the gym, I changed to the good and old paper and pen style.</span></div>
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<b style="font-family: Verdana, sans-serif;">Combine body parts wisely</b><br />
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<span style="font-family: Verdana, sans-serif;">Based on your personal choice, you can start drawing a plan that works for you. In my case, I want to develop certain body parts. To get the best results, I prefer to balance my lower body and upper body workouts throughout the week. In addition, I am adding an extra exercise for the these specific body parts in a different day from the one I fully train them. Finally, I take my Friday run into consideration and avoid training legs the day before.</span></div>
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<span style="font-family: Verdana, sans-serif;">It is almost like a puzzle that I would not be able to figure out on the spot. But because I take time to put my plan together, I do not waste any minute of my workout. When I get to the gym, it is time to work!</span></div>
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<span style="font-family: Verdana, sans-serif;">When choosing the order of the exercises, I have the positioning of the machines in mind. If I have to cross all my way in the gym and back just for one exercise and again, it is much easier if instead, I use the close machines back-to-back first and afterwards, move ahead.</span><br />
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<tr><td><a href="http://4.bp.blogspot.com/-0Xv_o_pp7z0/U7kwcQ7rRCI/AAAAAAAACk4/kTsDkyBJvhM/s1600/Saturday+evening+planning+DebbieinShape.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-0Xv_o_pp7z0/U7kwcQ7rRCI/AAAAAAAACk4/kTsDkyBJvhM/s1600/Saturday+evening+planning+DebbieinShape.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Don't put off until tomorrow what you can do today!<br />
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<span style="font-family: Verdana, sans-serif;"><b>Have a flexible plan</b></span><br />
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<span style="font-family: Verdana, sans-serif;">It is true that if you can only workout in the evening like me, chances are the room will be packed by the time you get there. I am quite flexible with my training. I am there to relax and enjoy it, not to freak out! So when it seems that everything I need is in use, I have the following choices: waiting, asking to workout in between or doing something else.</span></div>
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<span style="font-family: Verdana, sans-serif;">Waiting is almost never an option to me. I see standing there a waist of time (and hormones), so it is mostly a no-no. Only when it is really my very last exercise of the day and I do not have any other alternative, I wait.</span></div>
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<span style="font-family: Verdana, sans-serif;">I need to feel very comfortable to ask someone to workout with them between sets. Not all guys like that (and I sincerely understand it) and I find it annoying myself. It opens room for chit-chat which is absolutely not my thing. I used to do it more in other gym I used to go though. So it leaves me with doing something else.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Don't waste time</b></span><br />
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<span style="font-family: Verdana, sans-serif;">Most of the times you can find an alternative for an exercise that uses only dumbbells or barbells. So why cooling down or skipping a body part if you can do something else? Whenever it happens I make a note. For the next time, I choose if I go to the original exercise I had in mind, or if I pick the alternative one again.</span><br />
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<span style="font-family: Verdana, sans-serif;">Another option is using the interval between sets to work another body part. Active rests are excellent mainly if you want to burn some extra fat without doing the traditional cardio. You will sweat like there is no tomorrow!</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Get enough rest</b></span><br />
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<span style="font-family: Verdana, sans-serif;">I keep my workouts around one hour. There are those who advise never exceeding it for various (hormonal) reasons, but in my case it is a matter of not exhausting myself. I want to go as heavy as I possibly can and it is not possible after hours. Productive will decrease and before you realize, your pauses are much longer than your sets. Muscles grow at rest. If I get home at 9PM, until I eat, get things ready for the next day and eat again; it will be at least midnight. I wake up around 6AM. I would be a mess the following day in the office and at the gym.</span><br />
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<span style="font-family: Verdana, sans-serif;">Listen to your body. Some people are fine with 6 hours sleep while others need a minimum of 8. There is no good or bad, unless you force yourself into something that is not for you.</span></div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-CA2Yq-beogo/U7lg0ADwVFI/AAAAAAAAClk/gkJ6XiS7EUM/s1600/Planning+Tips+DebbieinShape.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-CA2Yq-beogo/U7lg0ADwVFI/AAAAAAAAClk/gkJ6XiS7EUM/s1600/Planning+Tips+DebbieinShape.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Planning Tips for Your Workouts</td></tr>
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<span style="font-family: Verdana, sans-serif;">In short, these are the tips I personally use to plan my weekly training:</span></div>
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<ul>
<li><span style="font-family: Verdana, sans-serif;">Plan beforehand</span></li>
<li><span style="font-family: Verdana, sans-serif;">Combine body part wisely</span></li>
<li><span style="font-family: Verdana, sans-serif;">Have a flexible plan</span></li>
<li><span style="font-family: Verdana, sans-serif;">Don't waste time</span></li>
<li><span style="font-family: Verdana, sans-serif;">Get enough rest</span></li>
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<span style="font-family: Verdana, sans-serif;"><b><i>Do you plan your exercises in advance? Or do you prefer to follow your mood? How long do your training sessions last?</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;">Wishing you an awesome week!</span></div>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-44608777155265657792014-06-30T11:55:00.002+02:002014-07-07T21:50:29.533+02:00Move It Monday : Transformation and Going Forward<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Last Saturday it was the last weight-in of the 8-week transformation plan Summer Shape Up from the Flex Magazine Holland. Based on the great improvement I had shown during the first month, I cannot deny being a little disappointed with the final result. Still, losing 4.1% body fat is something to be quite proud of.</span></div>
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<span style="font-family: Verdana, sans-serif;">Now it is time to look back at the things I have learned and set plans for the future.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-HrVJPZYTD6w/U7Ewj88zkFI/AAAAAAAACj8/az4_Be8W5ow/s1600/Move+It+Monday+Transformation+and+Going+Forward+DebbieinShape+title.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-HrVJPZYTD6w/U7Ewj88zkFI/AAAAAAAACj8/az4_Be8W5ow/s1600/Move+It+Monday+Transformation+and+Going+Forward+DebbieinShape+title.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Move It Monday : Transformation and Going Forward</td></tr>
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<span style="font-family: Verdana, sans-serif;">One of the main reasons for me to join the Summer Shape Up program offered by the Flex Magazine Holland was to be trained by someone local. It is true that Netherlands is not Belgium, but since I started my transformation back in 2012, all the plans I followed had been written by trainers abroad. I was really curious how I could incorporate dietary habits of here in my meal plans.</span></div>
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<span style="font-family: Verdana, sans-serif;">Why is it important? When I first started with fitness back in Brazil, my diet was very simple. I ate nothing extraordinary and still managed to lose A LOT of fat and build muscle. It is possible, but one has to know how.</span></div>
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<span style="font-family: Verdana, sans-serif;">I discovered meal combinations that I never thought about before. Who doesn't like to eat pancakes every day? Even though I was hungry here and there, I ate quite a lot, including carbs. This gave me energy for the extra cardio sessions incorporated in the plan.</span></div>
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<span style="font-family: Verdana, sans-serif;">All-in-all, I am very pleased with the results. My physique has improved and the expectations for the future could not be better.</span><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Yx5Z4ZZMJII/U7Epg43zs3I/AAAAAAAACjs/lZQ84-spOa0/s1600/photo+(37).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-Yx5Z4ZZMJII/U7Epg43zs3I/AAAAAAAACjs/lZQ84-spOa0/s1600/photo+(37).JPG" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">8-week Transformation</td></tr>
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<span style="font-family: Verdana, sans-serif;">With that said, as from today on, I am on my own again. I will be putting together both meal plan and workouts. I still want to run once a week to keep on improving my pace. However, I will be adding some biking to my routine as well. I still have some stubborn fat to lose, so I need to get those muscles stimulated. In addition, I do want to build overall muscle and get more definition. In other words, I will be doing aerobic exercises, but becoming a cardio queen is absolutely not in my plans.</span></div>
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<span style="font-family: Verdana, sans-serif;">The mission now is finding the right macro combination that will fuel my workouts and stimulate fat loss. At this point, I will use my weight only as a reference. My focus however is not to weight less. What I want is to build a nice figure. Therefore, I want to keep on lifting as heavy as I can and to go heavier and heavier. </span></div>
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<span style="font-family: Verdana, sans-serif;">So what are the concrete plans for now? This week, I will not be doing any cardio. I am going to workout a 5-day split working 2 body parts per day. First of all, I want to see how my body will react after going to a "normal" diet again. Please note that I will not be binging. It is the worst thing that you can do to yourself! I will slightly add some calories to fill in and look fuller. It will not be anything exaggerated because I will not be burning that much anyways. After 5 days, I will review the results.</span></div>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-w5KTrZ_eQzY/U7Exhcc_leI/AAAAAAAACkI/WKg3Gzy0EjY/s1600/Time+to+get+my+biceps+back+DebbieinShape.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-w5KTrZ_eQzY/U7Exhcc_leI/AAAAAAAACkI/WKg3Gzy0EjY/s1600/Time+to+get+my+biceps+back+DebbieinShape.JPG" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Where did my guns go? It's time to get them back!</td></tr>
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<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">My body gets accustomed to anything very fast, including diet and exercising. Therefore, I will have to keep on changing my plans on a regular basis to push constant improvement. I have not given up my dream of competing in Figure, but for now, it is very important that I focus on developing my physique with the tools I have and doing the things I love.</span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>Do you have fitness goals? How do you track your progress? What plan are you following at the moment?</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;">As from next week on, I will be sharing my workouts with you. Make sure you came back to check them out.</span><br />
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<span style="font-family: Verdana, sans-serif;">Have a strong week!</span></div>
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<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <span class="s2" style="color: #cc9966;"><a href="https://plus.google.com/104966489810408220684/" style="color: #cc9966; text-decoration: none;">https://plus.google.com/104966489810408220684/</a></span></span></span></li>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-88375135363271543942014-06-27T14:48:00.001+02:002014-06-27T14:48:29.638+02:00Fancy Friday : Making Time for Yourself<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: x-large;"><i><b>When was the last time you did something for yourself?</b></i></span></span></div>
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<span style="font-family: Verdana, sans-serif;">You see me posting a lot about my training, sharing my meals and giving tips for organization; but do you remember when it was my last Fancy Friday blog? Yeah, it has been a while...</span></div>
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<span style="font-family: Verdana, sans-serif;">We are always so busy with things that we easily forget about ourselves. It is work, family, errands, workouts etc; filling up our days that at the end, there is nothing left for us.</span></div>
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<span style="font-family: Verdana, sans-serif;">It is time to change things a little bit and make time for yourself!</span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-SLCekVxvuIo/U6xcsgQ6VvI/AAAAAAAACi8/xUxYBKiLPlA/s1600/Fancy+Friday+Making+Time+for+Yourself+DebbieinShape.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-SLCekVxvuIo/U6xcsgQ6VvI/AAAAAAAACi8/xUxYBKiLPlA/s1600/Fancy+Friday+Making+Time+for+Yourself+DebbieinShape.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fancy Friday : Making Time for Yourself</td></tr>
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<span style="font-family: Verdana, sans-serif;">Maybe you already have your own method to keep track of your body care. However, as a geek tomboy, I know that there are many women (and men!) out there that do not prioritize their body as they should. Therefore, I want to share my tricks to show some self-love on a daily basis without taking much of your time.</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Hair</b></span></div>
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<span style="font-family: Verdana, sans-serif;">Last year, after letting my hair grow quite long, I decided to have it cut short again. Even though on a daily basis, short hair is much easier to maintain, it requires more frequent visits to the hairdresser. You cannot hide the extra long hair for too long.</span></div>
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<span style="font-family: Verdana, sans-serif;">To make sure you will "find" time to get your hair also in shape, try setting up the next appointment before leaving the coiffeur. Instead of fitting it in your incredibly busy agenda, you will be making your planning around it. When should it be? It depends on how fast your hair grows, an event coming soon or a day free.</span><br />
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<span style="font-family: Verdana, sans-serif;">For the maintenance, on a weekly basis, I use some special shampoo. Short hair does not require conditioning, but I like to keep the glance the entire year around no matter its length.</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Hands and nails</b></span></div>
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<span style="font-family: Verdana, sans-serif;">I do not feel comfortable lifting weights and having long nails. It is true that if you use Gelish or similar products, they are not going to break just like that. However, I am not a fan of using them for prolonged time. The exception is a competition or some special event.</span></div>
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<span style="font-family: Verdana, sans-serif;">So to minimize the damage to my hands, I use hand lotion frequently. I have a light product for the warm summer days, and a denser one for the dry winter. To keep it simple, just leave it in your hand bag or drawer in the office. Even if it is not a habit for you yet, it will become one faster if you can apply whenever it comes to your mind.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Nails by Enjoy Nailz</td></tr>
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<span style="font-family: Verdana, sans-serif;"><b>Face</b></span></div>
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<span style="font-family: Verdana, sans-serif;">I have been going through a treatment to dim my acne scars for some years. It is taking a little longer than it should because my skin is very sensitive and did not react well in the beginning. We opted then for a slower approach which is producing fantastic results.</span></div>
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<span style="font-family: Verdana, sans-serif;">Incorporating the extra cleaning and hydration to my morning and evening rituals was not simple at first. I had to force myself sometimes, but soon it became routine.</span></div>
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<span style="font-family: Verdana, sans-serif;">The best way is to start on time. Do not wait until you cannot keep your eyes open in the evening or leave it for last when you are getting ready to go to work. Do you follow a special treatment like me? Make sure you leave all products you need together to avoid missing any step.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Body</b></span><br />
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<span style="font-family: Verdana, sans-serif;">Scrubbing the body daily is ideal to eliminate dead and rough skin. It is a simple thing that works wonders. And sincerely, makes showering much faster too. </span><br />
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<span style="font-family: Verdana, sans-serif;">I prefer to use a loofah, but you choose your favorite product. Do circular movements to stimulate circulation too. It will add a spa-like effect to your daily ritual.</span><br />
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<span style="font-family: Verdana, sans-serif;">And moisturizing afterwards is also very important. I change products regularly to get the best of both (and all) worlds. Recently, I have been applying baby lotion. It does not have a strong smell and feels great on my sensitive skin.</span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-cjWPdEnwHJI/U61jAsT0QLI/AAAAAAAACjc/e_wBpjd2exw/s1600/Scrub+Your+Body+DebbieinShape.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-cjWPdEnwHJI/U61jAsT0QLI/AAAAAAAACjc/e_wBpjd2exw/s1600/Scrub+Your+Body+DebbieinShape.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Scrub Your Body</td></tr>
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<span style="font-family: Verdana, sans-serif;">So what do you say? Nothing that extraordinary, isn't it? If what I wrote is new territory for you, take small steps. Get used to one first before adding another to your pattern. It will surely pay off later on. And these are things that both men and women should do. It is your body we are talking about. Treating it nicely is absolutely not gender-related.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b><i>What daily rituals do you follow? What are your favorite products?</i></b></span><br />
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<span style="background-color: white; color: #444f51; font-family: Verdana, sans-serif; font-size: 15px; line-height: 20.790000915527344px;">Have a fabulous Friday!</span><br />
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<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
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<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape" style="color: #cc9966; text-decoration: none;"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/" style="color: #cc9966; text-decoration: none;"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <span class="s2" style="color: #cc9966;"><a href="https://plus.google.com/104966489810408220684/" style="color: #cc9966; text-decoration: none;">https://plus.google.com/104966489810408220684/</a></span></span></span></li>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-68206647759251466742014-06-24T07:17:00.000+02:002014-07-07T21:50:52.433+02:00Tip Tuesday : Preparing Your Meals for the Week<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">As you know, I participated in Bikini competitions in 2012 and 2013. One of the things fitness and body building athletes are known for is the food. Most of us bring our meals along no matter where we go. I do it even for family celebrations when in contest preparation. </span></div>
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<span style="font-family: Verdana, sans-serif;">This is ideal because I know what I eating and I have the food that I need at hand any time I want it. I cannot imagine not finding a descent place to eat when the hunger hits hard. My gains!!!!</span></div>
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<span style="font-family: Verdana, sans-serif;">So for this Tip Tuesday, I will be sharing some tricks I have learned the past years. You will see that even a can't-cook like me is able to get things done.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Tip Tuesday : Preparing Your Meals for the Week</td></tr>
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<span style="font-family: Verdana, sans-serif;"><b>Build a grocery list</b></span></div>
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<span style="font-family: Verdana, sans-serif;">Why did I use the word "build" instead of "write down"?</span></div>
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<span style="font-family: Verdana, sans-serif;">I prefer to have my list close by the whole time. We do the groceries weekly on Friday evenings. Generally, I get home from my workout and my boyfriend and I rush to the supermarket (the opening hours in Belgium are REALLY limited). In other words, I never have time to check cupboards before leaving home.</span></div>
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<span style="font-family: Verdana, sans-serif;">So to make sure I have everything I need, I write them down (or add to a shopping list app) as soon as I notice that I am low on some product. Personally, I have a 'stock' mentality. I never wait until a product is completely over to get a new one, mainly the ones I constantly use.</span></div>
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<span style="font-family: Verdana, sans-serif;">If I realize that I will not find all the goods that I need in that shop, I already plan a visit to another market on Saturday. <a href="http://debbieinshape.blogspot.be/2014/04/how-you-can-make-it-work-for-you.html" target="_blank">It is all about planning</a>, remember?</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Choose products wisely</b></span></div>
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<span style="font-family: Verdana, sans-serif;">Not always the most expensive is best or the cheapest, worst. Learn to read labels, understand ingredients and start to select products by what they really are and not what they want you to believe.</span></div>
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<span style="font-family: Verdana, sans-serif;">I am not going to get into dietary matters. Some follow very strict diets, others IIFYM; some are meat-lovers, others are vegetarians. This is something you choose for yourself. It gets harder if your issue is related to allergies or intolerance. </span></div>
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<span style="font-family: Verdana, sans-serif;">For example, I have gluten and lactose intolerance. It is not because it says "rice cake" on the package that I can assume it is gluten free. Oats, for instance, are frequently packaged in 'gluten contaminated' environment. And the list goes on and on. Unless you carefully read the labels, such details might pass by unnoticed.</span></div>
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<span style="font-family: Verdana, sans-serif;">There is also price comparison. Here we have noticed many times that larger quantities not always implied in lower costs. Be attentive with the price per kg, lb, liter or ounce.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Choose foods of different colors! - Various nutrients!</td></tr>
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<span style="font-family: Verdana, sans-serif;"><b>Get enough food variation</b></span></div>
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<span style="font-family: Verdana, sans-serif;">For quite some time, I used to eat exactly the same meals for a certain period of time. Personally, I did not bother it at all. I have my favorite dishes that I looked forward to and I knew what to expect when they were not the most delicious ones.</span></div>
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<span style="font-family: Verdana, sans-serif;">Even though the diet served its purpose and taught me a lot about getting organized, I prefer now to vary things as much as I can. It is not in my nature (I could eat oatmeal all day long), but the trick of behind food variation is nutrient variation. That you must aim for!</span></div>
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<span style="font-family: Verdana, sans-serif;">It is not as simple as saying this food is good and that one, bad. Each vegetable, fruit, grain, dairy product and meat has specific nutrients that our body needs in more (or less) quantity. If you limit yourself to just a handful choices, chances are your diet will not be offering everything that you need.</span></div>
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<span style="font-family: Verdana, sans-serif;">You can find great charts online based on the color of the vegetables and food classification. It is never too much to read about the subject.</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>1, 2, 3, go!</b></span></div>
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<span style="font-family: Verdana, sans-serif;"></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I like to start with everything that goes in the oven. While the oven is warming up, I get the food prepared and when it is cooking, I can already start something else.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;"></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Since our kitchen is small, I leave greens to steam for last. I use the time to start with the dishes and put away things. So when they are time, chances are I can sit down and relax.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;"></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I must warn you that cooking is not my specialty at all! Until I started with fitness competitions, I could only master noodles and rice. I am a no-cook under development. I do not have the brains of a chef, so every little detail needs to be explained or I miss the point.</span></div>
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<span style="font-family: Verdana, sans-serif;"></span><br />
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<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">If you are like me, there is hope. Internet is a life savior for all those complicated terms and you can find references of herbs and spices combination quite easily. Take one step at a time and you will get there!</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-eJ6cAQJjM6w/U6bDBDSWDuI/AAAAAAAACiQ/8MAgLmIaWK4/s1600/Enjoy+preparing+your+meals+DebbieinShape-2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-eJ6cAQJjM6w/U6bDBDSWDuI/AAAAAAAACiQ/8MAgLmIaWK4/s1600/Enjoy+preparing+your+meals+DebbieinShape-2.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Enjoy preparing your meals</td></tr>
</tbody></table>
<br />
<span style="font-family: Verdana, sans-serif;"><b>Storage</b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;"></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">After food is cool, it is time to pack it. I weight and label the ziplocs I use. Yeah, I use ziploc instead of containers to save space (small kitchen => small fridge). </span></div>
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<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;"></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">In the fridge, I only keep the meals for the next 2 days. The rest, I place in the freezer. In the evening, when I am organizing my stuff for the next day, I also grab what I will be taking with me to work.</span><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;"></span>
<span style="font-family: Verdana, sans-serif;">I use a 6packbags Voyager backpack everyday to bring my food with me. I have to admit that it is huge and quite heavy, but since I go by car and walk just a little bit, it is no big deal.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;"></span>
<span style="font-family: Verdana, sans-serif;">Some people get scared away by the idea of having their food prepared in large quantities in just a day. There are those who think it is way too much or others who just cannot see it happening. In my case, I had a real hard time in the beginning, but it got easier and easier each week. I would not know how to do it any different any more.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">So the idea is simple:</span><br />
<br />
<ol>
<li><span style="font-family: Verdana, sans-serif;">Build a grocery list</span></li>
<li><span style="font-family: Verdana, sans-serif;">Choose products wisely</span></li>
<li><span style="font-family: Verdana, sans-serif;">Get enough food variation</span></li>
<li><span style="font-family: Verdana, sans-serif;">1, 2, 3, go!</span></li>
<li><span style="font-family: Verdana, sans-serif;">Storage</span></li>
</ol>
<span style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;"><br /></span>
<b><i>Did I get you in the mood already? Let's do it!</i></b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Got tips your own you would like to share? Join the Tip Tuesday Linkup! Grab your button now and join the fun. It is open until July 22nd, 2014.</span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-8DKLaZCxd34/U6XCBvRmmKI/AAAAAAAAChU/qjZzKMaC31o/s1600/Tip+Tuesday+Linkup+Debbie+in+Shape.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-8DKLaZCxd34/U6XCBvRmmKI/AAAAAAAAChU/qjZzKMaC31o/s1600/Tip+Tuesday+Linkup+Debbie+in+Shape.png" height="640" width="425" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Have a great day!</span><br />
<div class="p1" style="background-color: white; color: #444f51; font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 20.790000915527344px; text-align: start;">
<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
<div class="p2" style="background-color: white; color: #444f51; font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 20.790000915527344px; text-align: start;">
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<ul class="ul1" style="background-color: white; color: #444f51; font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 20.790000915527344px; list-style-image: initial; list-style-position: initial; margin: 0.5em 0px; padding: 0px 2.5em; text-align: start;">
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape" style="color: #cc9966; text-decoration: none;"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/" style="color: #cc9966; text-decoration: none;"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li3" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <span class="s2" style="color: #cc9966; text-decoration: none;"><a href="https://plus.google.com/104966489810408220684/" style="color: #cc9966; text-decoration: none;">https://plus.google.com/104966489810408220684/</a></span></span></span></li>
</ul>
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<span style="color: #444f51; font-family: Verdana, sans-serif;"><span style="font-size: 15px; line-height: 20.790000915527344px;"><br /></span></span></div>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-45692440224457852722014-06-18T07:11:00.001+02:002014-07-07T21:51:09.242+02:00Wellness Wednesday : Rolling Like a Boss!<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; font-size: x-large;"><i><b>I got a new toy!</b></i></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-large;"><i><b>And it is <span style="color: #f43fa5;">PINK</span>...</b></i></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Since my running comeback I have been discovering some new accessories that make the life of athletes much easier and help recovery. Some weeks ago, I bought running compression socks and I cannot live without them anymore. Last Thursday, I got another toy that works wonders: a Foam Roller.</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-kH05EqKuOQo/U53kPpct_6I/AAAAAAAACf0/r-sXD02sbNg/s1600/Wellness+Wednesday+Rolling+Like+a+Boss+Debbie+in+Shape.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-kH05EqKuOQo/U53kPpct_6I/AAAAAAAACf0/r-sXD02sbNg/s1600/Wellness+Wednesday+Rolling+Like+a+Boss+Debbie+in+Shape.jpg" height="640" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wellness Wednesday : Rolling Like a Boss!</td></tr>
</tbody></table>
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<span style="font-family: Verdana, sans-serif;">Last month, my dear friend Azra Sabic, from Ireland, posted a <a href="http://instagram.com/p/oEa4UlBwms/" target="_blank">picture</a> of her newly acquired PINK foam roller on Instagram. It was love at first sight. I had already read reviews here and there about it, but it was the first time I was seeing someone from 'my side of the ocean' talking about. When she said it was helping her with DOMS, I added it to my items to have!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">First, I tried some sport shops in town, but foam rollers were nowhere to be found. I am not sure whether they are simply not popular in Belgium or if it is because they have not arrived in my city. A week ago however, one of the online supplement shops I buy from <a href="http://instagram.com/p/o27ZTVGru6/" target="_blank">posted</a> that they were offering (PINK) foam rollers. The wait had come to an end!!! I placed my order on Wednesday and on Thursday, I received it.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>But what is so good about foam rollers? </b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Foam rollers are considered to be the best way to eliminate and prevent muscle knots. They can help you stretch and massage yourself, do strengthening exercises and improve balance and body alignment.</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">In other words, it offers the results of a massage session at a low cost. You can substitute some visits for as low as a one-time $20.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-bOWOBhiEYOE/U6AmZakl3JI/AAAAAAAACgI/29Ga1921ls4/s1600/Foam+Rollers+are+so+good+Debbie+in+Shape.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-bOWOBhiEYOE/U6AmZakl3JI/AAAAAAAACgI/29Ga1921ls4/s1600/Foam+Rollers+are+so+good+Debbie+in+Shape.JPG" height="640" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Why? Because it is sooo good!</td></tr>
</tbody></table>
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b>My experience so far</b></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">My PINK foam roller is from the brand Trigger Point. I got the Grid model (did I mention that it is PINK?).</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Of course that I gave it a try immediately. Wednesday had been leg day for me and DOMS were bothering it. My first thought was "Wow!". I have to admit that it overcome my expectations by far.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">As I have been interested in for a while, I had already done my research on the moves to do. I used it mainly on my hamstrings, quads and calves. I did some IT band roll, but just for the fun. It might not be the most comfortable feeling at first like most massages. The difference is the relief it brings afterwards. It felt great!</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">On Friday, I repeated the dose after my running. It really speeded up my recovery. On Saturday, it did not feel like I had gone through a tough 10km the day before.</span></div>
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/_rwRAt0HGvw" width="560"></iframe></div>
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<span style="font-family: Verdana, sans-serif;"><b>Overal impressions</b></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Even though I have been using it for only about a week, I cannot hide how excited I am for the results so far. I am looking forward keeping on using it much more (I have not tried it for the back or any strengthening exercise, for example).</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Before you get me wrong: this is not a sponsored blog. I bought this product and I am not receiving any kind of compensation for writing it.</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b><i>And you: have you ever tried a foam roller? If yes, how was your experience? If not, would you like to?</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Have a relaxing day!</span></div>
<div class="p1">
<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
</div>
<ul class="ul1">
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <a href="https://plus.google.com/104966489810408220684/"><span class="s2">https://plus.google.com/104966489810408220684/</span></a></span></span></li>
</ul>
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<span style="font-family: Verdana, sans-serif;"><b><u>IMPORTANT:</u></b> If you are planning on using foam rollers as injury treatment, you should consult your doctor or physical therapist first. Please make sure it applies for you before starting any treatment.</span><br />
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<span style="font-family: Verdana, sans-serif;">References:</span></div>
<div style="text-align: justify;">
</div>
<ol>
<li><span style="font-family: Verdana, sans-serif;"><a href="http://www.runnersworld.com/injury-treatment/almost-magical-foam-roller" target="_blank">The (almost) Magical Foam Roller</a></span></li>
<li><span style="font-family: Verdana, sans-serif;"><a href="http://www.tptherapy.com/" target="_blank">Trigger Point</a></span></li>
<li><span style="font-family: Verdana, sans-serif;"><a href="http://www.therapeuticassociates.com/education/sports-medicine/foam-roller-activities/" target="_blank">Foam Roller Activities</a></span></li>
<li><span style="font-family: Verdana, sans-serif;"><a href="http://www.berkeleywellness.com/fitness/exercise/article/roll-away-body-pain" target="_blank">Roll Away Body Pain</a></span></li>
</ol>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-27876491585419391252014-06-16T07:20:00.001+02:002014-07-07T21:51:37.135+02:00Move It Monday : Ambassador<div style="text-align: justify;">
<span style="color: #070c0f; font-family: Verdana, sans-serif; font-size: x-large;"><i><b>I got news for you!</b></i></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Probably you have already seen the badge on my blog and some of my sharing throughout the social media. Maybe I should have waited for this blog to come out and make the official announcement, but I just did not want to postpone it one day.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So here I am, another Move It Monday blog, however this time, it is going to be my very first one as a <i>Move It Monday Ambassador</i>!</span></div>
<div style="text-align: justify;">
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<span style="font-family: Verdana, sans-serif;">Some weeks ago, I felt like exploring some hashtags and linkups and I came across with "Move It Monday" which was an idea that I liked. What is a better way to start the week than getting great motivation?</span></div>
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<span style="font-family: Verdana, sans-serif;">Through <a href="http://www.fitapproach.com/" target="_blank">Fit Approach</a>, I discovered the link up Move It Monday hosted by <a href="http://destination26pt2.com/" target="_blank">Rana</a>, <a href="http://erinsidejob.com/" target="_blank">Erin</a> and <a href="http://www.myfreckledlife.com/" target="_blank">Stephanie</a> and I have been joining it for the past month. The same goes for following the campaign Move It Monday!.</span></div>
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<span style="font-family: Verdana, sans-serif;">I am a strong believer that exercising is key in development a healthy lifestyle. This does not mean that the quality of your meals are less important. Not at all! But both work <u>together</u>.</span></div>
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<span style="font-family: Verdana, sans-serif;">There is a misconception that exercising involves only the practice of sports. They are the supreme training, however leaving the car in the garage when covering short distances, using the stairs instead of the elevators and going for regular walks can work miracles that many do not know.</span><br />
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"Take care of your body, it’s the only place you have to live" - Jim Rohn</div>
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<span style="font-family: Verdana, sans-serif;">As I mentioned last week on my <a href="http://debbieinshape.blogspot.be/2014/06/move-it-monday-fit-journey.html" target="_blank">Fit Journey</a> blog, even if putting on a swimsuit next summer does not motivate you, your physical health is more than a great reason for you turn off the TV and get some action going.</span></div>
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<span style="font-family: Verdana, sans-serif;">And if you do not know the campaign <a href="http://www.moveitmonday.org/about/" target="_blank">Move It Monday</a> yet, make sure you visit them today for inspiration, tips and routines to get you out of couch and improving your performance.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b><i>What are you fitness plans for this Monday? Are you going for a walk? If yes, how about taking a Walkie (selfies while walking) and share it with us?</i></b> </span><br />
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<span style="font-family: Verdana, sans-serif;"><u>Post your Walkie on Twitter or Instagram using the hashtags <b>#walkie</b> and <b>#MoveItMonday</b></u>. And make sure you check both of my accounts later (see links at the end of this blog) to have a look at my Walkie too. <i>I will be retweeting and reposting those who tag me on their entries*</i>. I cannot wait to see your images. And I invite you to spread the word!</span><br />
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<span style="font-family: Verdana, sans-serif;">Now what are you waiting for? Let's get moving!!!!</span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">Once again, I am joining <a href="http://destination26pt2.com/">Rana</a>, <a href="http://erinsidejob.com/">Erin</a> and <a href="http://www.myfreckledlife.com/">Stephanie</a> in their Move It Monday linkup.</span>
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<span style="font-family: Verdana, sans-serif;"><a href="http://destination26pt2.com/" target="”_blank”"><img src="http://destination26pt2.com/wp-content/uploads/Move-It-Monday-1.jpg" height="307" width="400" /></a></span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
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<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape" style="color: #cc9966; text-decoration: none;"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/" style="color: #cc9966; text-decoration: none;"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <span class="s2"><a href="https://plus.google.com/104966489810408220684/" style="color: #cc9966; text-decoration: none;">https://plus.google.com/104966489810408220684/</a></span></span></span></li>
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<span style="font-family: Verdana, sans-serif;">*<b>Disclaimer</b>: the picture <u>must be</u> a Walkie; the entry has to include both hashtags (#walkie and #MoveItMonday) and; I have to be tagged to it. There are no exceptions. Images that do not comply will not be retweeted or reposted</span><br />
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-87055285274169485522014-06-14T15:00:00.002+02:002014-06-14T15:10:26.637+02:00Shout Out Saturday : The Blogs's Edition<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">This week's shoutout will be focused on great blogs I have been reading lately.</span></div>
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<span style="font-family: Verdana, sans-serif;">Since I decided to get more consistent about blogging, I have been dedicating part of my free time to reading other articles out there. I will already say that this is not an extensive list. There are way too many great entries that if I wanted to share them all, it would simply be impossible. So here I will be sharing (only) 5 of my favorite ones. More will come in the future for sure. Let's get started!</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Shout Out Saturday : The Blogs' Edition</td></tr>
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<a name='more'></a><b style="font-family: Verdana, sans-serif; text-align: justify;">Triathlete? Check. Woman of Steel Sprint Tri Recap</b><br />
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<span style="font-family: Verdana, sans-serif; font-weight: normal; text-align: justify;"><span style="font-size: x-small;">Triathlete? Check. Woman of Steel Sprint Tri Recap</span></span></h2>
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<span style="font-family: Verdana, sans-serif; text-align: justify;">I have to admit that it had never crossed my mind to participate in a triathlon before. To start with, I can barely swim. I only learned how to swim at the age of 34 and since my 'graduation', I only hit the pool twice.</span></div>
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<span style="font-family: Verdana, sans-serif; text-align: justify;">Biking is not my thing either. Some years ago, I got myself a mountain bike. The poor thing has been parked for longer than I can remember. It is not like I do not like using it, but I always end up finding it more relaxing to go on foot or by car depending on the distance (and on how many bags I am carrying with me).</span></div>
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<span style="font-family: Verdana, sans-serif;"><a href="https://frenchfryrunner.com/2014/05/triathlete-check-woman-of-steel-sprint-tri-recap/">Whitney participated in her first triathlon recently</a> and her experience got me motivated. I have been asking around, added some activities/trainings to my 40 things before 40 list that will be part of my training and I am working on getting the right mind set. I do not when and how it will be, but I am building this project careful.</span><br />
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<span style="font-family: Verdana, sans-serif;">Do check her blog </span><span style="font-family: Verdana, sans-serif;">Triathlete? Check. Woman of Steel Sprint Tri Recap</span><b style="font-family: Verdana, sans-serif;"> </b><span style="font-family: Verdana, sans-serif;">if you want to learn more about her adventure.</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Pinterest Tips and Tricks to Drive Blog Traffic</b></span><br />
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<tr><td class="tr-caption" style="text-align: center;">Pinterest Tips & Tricks to Grow Your Blog</td></tr>
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<span style="font-family: Verdana, sans-serif;">How often do you pin your favorite blogs? Sincerely, I have been obsessed about pinning since I joined the site a couple years ago. More recently, it became the best way to keep track and 'bookmark' my favorite articles, products and services.</span></div>
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<span style="font-family: Verdana, sans-serif;">If you are still to this fastest growing social media, please have a look at Carla's Pinterest <a href="http://www.realinto.com/pinterest-tips-and-tricks-to-drive-blog-traffic">Tips and Tricks to Drive Blog Traffic</a></span><span style="font-family: Verdana, sans-serif;">. This is surely a must-read if you are interested in understanding how Pinterest works and to be able to get the most out of it.</span><br />
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<span style="font-family: Verdana, sans-serif;">Talking about pins, all images on this blog are pinnable. I would really appreciate if you shared the love by spreading the word and by following <a href="http://www.pinterest.com/debbieinshape/">Debbie in Shape</a> there too! I would love to follow your pins as well.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>52 Meticulous Organizing Tips For The OCD Person In You</b></span><br />
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<tr><td class="tr-caption" style="text-align: center;">52 Meticulous Organization Tips for the OCD Person In You</td></tr>
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<span style="font-family: Verdana, sans-serif;">As in most things in my life, when it comes to organization, I am a person of extremes. In fact, when I neglect to organize my stuff right away it is simply because I think that I am not going to be as 'perfect' as I want to be. Weird logic, I know it...</span><br />
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<span style="font-family: Verdana, sans-serif;">I am so obsessed about it that I am constantly looking for books (ebooks since they do not take space in the shelves) and articles on the subject. Recently I came across a blog which title caught my attention: </span><span style="font-family: Verdana, sans-serif;"><a href="http://www.buzzfeed.com/peggy/clever-organizing-tips-to-rein-in-the-chaos" target="_blank">52 Meticulous Organizing Tips For The OCD Person In You</a>.</span><br />
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<span style="font-family: Verdana, sans-serif;">The first tip is already a mania of mine. I see a plastic bag, I fold it. I learned it years ago with the mother of a friend and I got addicted.</span><br />
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<span style="font-family: Verdana, sans-serif;">If you are interested to learn a thing or two that can help you get (more) organized, this blog is a must.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>6 Tasks You Can Complete While Blowdrying Your Hair</b></span><br />
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<tr><td style="text-align: center;"><a href="https://lh3.googleusercontent.com/-ph99tYii1kg/U5xFaMjOZxI/AAAAAAAACe4/CPDhifLlZis/s640/blogger-image--569131177.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://lh3.googleusercontent.com/-ph99tYii1kg/U5xFaMjOZxI/AAAAAAAACe4/CPDhifLlZis/s400/blogger-image--569131177.jpg" width="333" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">6 Tasks You Can Complete While Blowdrying Your Hair</td></tr>
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<span style="font-family: Verdana, sans-serif;">It is true that since I had my hair cut, I do not spend from 3 to 5 minutes with the hairdryer (yes, I used to count it). However, I am a multitask person by nature. So the idea that I can optimize the time 'wasted' getting my hair dry sounds exciting.</span><br />
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<span style="font-family: Verdana, sans-serif;">I bumped into this blog when searching beauty tips. </span><span style="font-family: Verdana, sans-serif;"><a href="http://www.makeup.com/multitasking-beauty-tips/" target="_blank">6 Tasks You Can Complete While Blowdrying Your Hair</a> offers very practical solutions for us women who want to look beautiful in the morning to go to work without spending too much time in front of the mirror. Let's face it, I already wake up early enough to train. If I am going to miss another half hour of my sleep, I will surely crash in the middle of the afternoon. No way! I prefer to combine things.</span><br />
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<span style="font-family: Verdana, sans-serif;">Have you ever thought about doing squads while drying your hair? I haven't, but I sure bought the idea.</span></div>
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<tr><td style="text-align: center;"><a href="https://lh3.googleusercontent.com/-mwU0jRUPlVQ/U5xFbj1kP1I/AAAAAAAACfA/zuh988MAY6Q/s640/blogger-image-416146780.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://lh3.googleusercontent.com/-mwU0jRUPlVQ/U5xFbj1kP1I/AAAAAAAACfA/zuh988MAY6Q/s400/blogger-image-416146780.jpg" width="306" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Time Management Tips</td></tr>
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<span style="font-family: Verdana, sans-serif;">I really like Jennifer Ford Berry's books. At the moment, I am reading her Organize Now! (the home organization one) <u>again</u> and I have her in my wish list too.</span><br />
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<span style="font-family: Verdana, sans-serif;">Browsing her site, I found these <a href="http://jenniferfordberry.com/5-time-management-tips/" target="_blank">Time Management Tips</a> that are really simple and therefore, inviting. Sometimes, we get overwhelmed by the amount of things we 'have to' do. If it does not paralyze us, it creates anxiety, stress and frustration.</span><br />
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<span style="font-family: Verdana, sans-serif;">On her blog, Jennifer focus on just 3 things one should implement during one week. It is the fourth blog of the series, but they are all around the same idea, being applied to different projects. If you are looking for some inspiration, you cannot miss it.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b><i>And what are your favorite blogs at the moment? The ones you bookmarked or pinned to read them again.</i></b></span><br />
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<span style="font-family: Verdana, sans-serif;">Great readings!</span><br />
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<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
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<ul class="ul1" style="background-color: white; color: #444f51; font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 20.790000915527344px; list-style-image: initial; list-style-position: initial; margin: 0.5em 0px; padding: 0px 2.5em;">
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape" style="color: #cc9966; text-decoration: none;"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/" style="color: #cc9966; text-decoration: none;"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <span class="s2"><a href="https://plus.google.com/104966489810408220684/" style="color: #cc9966; text-decoration: none;">https://plus.google.com/104966489810408220684/</a></span></span></span></li>
</ul>
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<span style="font-family: Verdana, sans-serif;"><b>NOTE:</b> The images under the title of each blog belong to their respective authors.</span></div>
Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-59244047147183896382014-06-09T08:40:00.000+02:002014-07-07T21:52:03.609+02:00Move It Monday : The Fit Journey<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The idea of this fourth "Move It Monday" blog comes from a colleague of mine. We had the chance to talk last week and she suggested I wrote something for beginners. An entry that could help starters get (and stay) motivated. </span><span style="font-family: Verdana, sans-serif;">I loved the idea right away so here I am. Let's get this journey going together!</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Z4VoEkxA_OM/U5SBwXkgcnI/AAAAAAAACdo/V58CA36mHlA/s1600/Move+It+Monday+evolution.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-Z4VoEkxA_OM/U5SBwXkgcnI/AAAAAAAACdo/V58CA36mHlA/s1600/Move+It+Monday+evolution.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Move It Monday : The Fit Journey</td></tr>
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<span style="font-family: Verdana, sans-serif;">Each person is different and so are the reasons why one decides that it is time to get fit (again). It can be to improve one's health and well-being, as stress management, to look good for a certain event (wedding, graduation, summer...) or just-because...</span></div>
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<span style="font-family: Verdana, sans-serif;">Whatever your reason might be, it has to be <b>YOURS</b>! This is the starting point that will make the entire journey meaningful. No matter how much your partner, relative, friend or whoever tells you that you should be doing it, unless you really want it yourself, you will not make it. It is only when you realize that it is what you want that the "sacrifices" will make sense and it all will be worth it.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-SnvVZaouH2o/U5MI1fQkYbI/AAAAAAAACcw/QXnN3dnNjfQ/s1600/Fit+journey-2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-SnvVZaouH2o/U5MI1fQkYbI/AAAAAAAACcw/QXnN3dnNjfQ/s1600/Fit+journey-2.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting started and staying motivated - me, in Paris, 2010</td></tr>
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<span style="font-family: Verdana, sans-serif;">I heard remarks about my weight several times for years. I knew I was not thin anymore, but the bell had not rang yet (I will write about my turning point in another opportunity). It was only when reality hit me that I started to do what had to be done to change my habits and consequently, my physique.</span></div>
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<span style="font-family: Verdana, sans-serif;">For some people, the idea of looking better in a swimsuit is more than enough motivation to get started. But let's face it, not everyone signs up for that. Personally, I think that the focus should always be your health. Believe me, the shape of your dreams will come along however, it is better if it is through good habits than through non sense dieting or irresponsible training. It is not about how much you weight, but about how you feel. </span><br />
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<span style="font-family: Verdana, sans-serif;">Be sincere with yourself. Are you the kind of person who likes drastic changes? Or do you generally feel more comfortable when you are given time to adapt? Depending on your answer, you may feel inclined to start a transformation plan or slowly replace certain foods in your menu. Personally, I am a slow starter. Even though I have gone transformations before, they only showed real progress after me changing my all-around eating pattern beforehand.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-YuRLC0wDWqE/U5ONzyy592I/AAAAAAAACdA/P8dqZVL-a7k/s1600/It+takes+time+Debbie+In+Shape.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-YuRLC0wDWqE/U5ONzyy592I/AAAAAAAACdA/P8dqZVL-a7k/s1600/It+takes+time+Debbie+In+Shape.jpg" height="640" width="547" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It takes time! - June, 2012 x June, 2013</td></tr>
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<span style="font-family: Verdana, sans-serif;">Look at some old pictures of you and become aware of how things evolved throughout time. No matter what shape you are in today, it did not happen after one night. Do not expect that you will acquire the physique of your dreams just by signing up for a gym or by buying the latest workout DVD. It takes time, consistency and patience. Time will pass anyways, the difference is that you can start using it wisely now instead of postponing your kick-off. Be realistic and do not put unnecessary pressure on yourself.</span><br />
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<span style="font-family: Verdana, sans-serif;">There will be great days and there will be not-so-good ones too. Life happens outside our control and it is the same for everyone, no matter how far we are. The difference is that "winners" overcome obstacles. How many athletes have day jobs and train during their free time? That happens in all sport disciplines! Even if you miss a day or two, you can <u>always</u> catch up. Switch your rest day or go for another activity. Take the bike, go for a walk, whatever. Just do not quit.</span><br />
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<span style="font-family: Verdana, sans-serif;">And last, but not least: Enjoy it! Whatever activity you pick or goal you set, it has to be something you feel good about. There will always be naysayers, haters and those who will be less supportive. Therefore, it is important that you like what you do and that you commit to your plan. Think about where you want to be by the end of the year. Be excited about the changes that you will be booking with your efforts. With time, the ones who might be negative about your commitment now will be your biggest fans in the future. </span>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="http://3.bp.blogspot.com/-9jRChWYR9GY/U5Q8yWLMO2I/AAAAAAAACdQ/2UiM_TJ7JJ8/s1600/2014%3f+Debbie+In+Shape.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-9jRChWYR9GY/U5Q8yWLMO2I/AAAAAAAACdQ/2UiM_TJ7JJ8/s1600/2014%3f+Debbie+In+Shape.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Where will you be by the end of the year?</td></tr>
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<span style="font-family: Verdana, sans-serif;">All in all, these are general steps that you can apply to any goals you set up for your. Summarizing them leaves us with the following checklist to start a successful Fit Journey:</span><br />
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<ul>
<li><span style="font-family: Verdana, sans-serif;">Get started for your own reasons, not someone else's</span></li>
<li><span style="font-family: Verdana, sans-serif;">Make health your number 1 priority</span></li>
<li><span style="font-family: Verdana, sans-serif;">The choice between a radical transformation or slow habit changes depends on your personality</span></li>
<li><span style="font-family: Verdana, sans-serif;">Always remember that it takes time</span></li>
<li><span style="font-family: Verdana, sans-serif;">Everyone has bad days and still make it</span></li>
<li><span style="font-family: Verdana, sans-serif;">Enjoy it!</span></li>
</ul>
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<span style="font-family: Verdana, sans-serif;"><b><i>How are the things going so far for you? Are you holding to your resolutions? If not, what is stopping you?</i></b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">Once again, I am joining <a href="http://destination26pt2.com/">Rana</a>, <a href="http://erinsidejob.com/">Erin</a> and <a href="http://www.myfreckledlife.com/">Stephanie</a> in their Move It Monday linkup.</span>
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<a href="http://destination26pt2.com/" target="”_blank”"><img src="http://destination26pt2.com/wp-content/uploads/Move-It-Monday-1.jpg" height="307" width="400" /></a>
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<span style="font-family: Verdana, sans-serif;">Wishing everyone a strong week!</span><br />
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<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
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<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <span class="s2"><a href="https://plus.google.com/104966489810408220684/">https://plus.google.com/104966489810408220684/</a></span></span></span></li>
</ul>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-52083828322787044342014-06-06T06:57:00.000+02:002014-06-06T06:57:46.764+02:0040 things before 40<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Right after my 39th birthday, I found out some great blog entries about things that the authors wanted to do before reaching a certain age. I loved the idea, but let's face, the older you get, the longer the list gets. Putting it together gets more and more challenging. And to make things worse, the longer it takes to write it down, the last time one has to do everything. Ouch!</span></div>
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<span style="font-family: Verdana, sans-serif;">Anyways, I did not lose heart. It took me a while, but here you have my list of 40 things I want to do/accomplish before turning 40 (in no specific order):</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-SPOVK2HcRng/U4otZBkv78I/AAAAAAAACaI/g4wnmvY-MrM/s1600/40+things+before+40+Debbie+In+Shape.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-SPOVK2HcRng/U4otZBkv78I/AAAAAAAACaI/g4wnmvY-MrM/s1600/40+things+before+40+Debbie+In+Shape.png" height="640" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">40 things before 40 by Debbie In Shape</td></tr>
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<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Write an ebook</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Run a 5km race</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Attend swim classes</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Try a new sport</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Visit my mom</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Use my bike again</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Improve my physique</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Get a Nutrition certification</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Practice yoga regularly</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Launch my website</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Do a photo shoot</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Visit a new country</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Read at least 6 books</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Eat by myself at a restaurant</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Create a signature dish</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Be able to do a pull up</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Take a Pin-up Photoshoot</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Go to London</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Buy a racing bike</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Reach less than 20% body fat</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Maintain less than 20% body fat</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Clean my email accounts</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Go to the movies alone</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Clean the closet</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Take a spa day</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Finish an already started project</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Let go of the past</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Go offline for 24 hours</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Declutter</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Save money</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Practice meditation regularly</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Run a 10km race</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Learn another swim style</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Try some new dish</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Learn how to ride a racing bike</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Motivate others achieve their dreams</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Get a Personal Trainer certification</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Start training for a triathlon</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Build lean muscle mass</span></li>
<li style="text-align: justify;"><span style="font-family: Verdana, sans-serif;">Enjoy life!</span></li>
</ol>
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<span style="font-family: Verdana, sans-serif;">Even though I did my best in keeping realistic (going to Mars was out of question this time), but believe me or not, it is still challenge. Things like trying 'some new dish' are incredibly hard for me. I constantly force myself to change, but it is an exercise. It does not come naturally.</span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-3WS6cRPLPxI/U49tYJgOiwI/AAAAAAAACcE/8C20440O7ZQ/s1600/40+things+before+40+by+Debbie+In+Shape+due+date.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-3WS6cRPLPxI/U49tYJgOiwI/AAAAAAAACcE/8C20440O7ZQ/s1600/40+things+before+40+by+Debbie+In+Shape+due+date.png" height="208" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Due date : May 12th, 2015</td></tr>
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<span style="font-family: Verdana, sans-serif;">Well, this is my list! By sharing it with you, I also assume the commitment of doing my uttermost best in realizing everything I listed. So be sure that you will be getting constant updates as I move forward.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b><i>And you? Have you got a to do list to go through before your next birthday? Or are you planning to have one?</i></b></span><br />
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<span style="font-family: Verdana, sans-serif;">If you have similar plans/commitments/resolutions, let me know it. It will be great if we can support each other along the way.</span><br />
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<span style="font-family: Verdana, sans-serif;">Let's get started!</span></div>
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<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
<br />
<ul class="ul1">
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <span class="s2"><a href="https://plus.google.com/104966489810408220684/">https://plus.google.com/104966489810408220684/</a></span></span></span></li>
</ul>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-3813111285289676972014-06-05T07:07:00.000+02:002014-06-05T07:07:30.967+02:00Training Thursday : The Medal<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Hi everyone! On my <a href="http://debbieinshape.blogspot.be/2014/05/training-thursday-running-10km-again.html">Training Thursday blog from last week</a>, I bragged about being able to run 10km for the first in years, remember?</span></div>
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<span style="font-family: Verdana, sans-serif;">I had signed up for a virtual 10km race from the site <a href="https://www.jostrunning.com/">Jost Running</a> and I was really excited about the whole idea behind.</span></div>
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<span style="font-family: Verdana, sans-serif;">Well... Today when I got home from work, I saw that I had mail...</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-gV6KU9-QSpk/U49v6rG--YI/AAAAAAAACcQ/v8qiJheSpi4/s1600/Debbie+In+Shape+Brave+New+Route+10km.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-gV6KU9-QSpk/U49v6rG--YI/AAAAAAAACcQ/v8qiJheSpi4/s1600/Debbie+In+Shape+Brave+New+Route+10km.jpg" height="640" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Got my Brave New Route medal from Jost Running!</td></tr>
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<br /></div>
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<span style="font-family: Verdana, sans-serif;">Now tell me how cool is this medal?!? Yes, it is a real medal. I feel like walking around with it on. LOL</span></div>
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<span style="font-family: Verdana, sans-serif;">This week, I will be running tomorrow. I do not have any distance or time in mind, but I am surely going to enjoy it. Even if I have to run inside because of the weather (I do the groceries right after training on Fridays, so running in the rain is pretty much a no-no then).</span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>Did you train today? How is the weather on your side? Has summer already arrived?</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;">Strong training!</span></div>
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<span style="font-family: Verdana, sans-serif;">#DebbieinShape</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
<ul class="ul1">
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <a href="https://plus.google.com/104966489810408220684/"><span class="s2">https://plus.google.com/104966489810408220684/</span></a></span></span></li>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-39026028642378201772014-06-02T07:14:00.001+02:002014-07-07T21:52:51.907+02:00Move It Monday - Gym Life<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">You know where you passion lies when you find something that makes move from your comfort zone without second thoughts. To me it is fitness. It is what makes me set the alarm clock every Sunday to wake up early and hit the gym. No, I am not a morning person at all, but it is worth it.</span></div>
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<span style="font-family: Verdana, sans-serif;">I love getting ready for my "date at the bar", but I know that there are some people who do not feel comfortable joining a gym. So for today's "Move It Monday" blog I want to share about the advantages of enjoying the <i>Gym Life</i>.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-YQwrg8FJtys/U4tsMM3sy9I/AAAAAAAACbQ/-Mnqk0Zb0J0/s1600/Move+It+Monday+Gym+Life.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-YQwrg8FJtys/U4tsMM3sy9I/AAAAAAAACbQ/-Mnqk0Zb0J0/s1600/Move+It+Monday+Gym+Life.png" height="640" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Move It Monday - Gym Life</td></tr>
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<span style="font-family: Verdana, sans-serif;">Whenever I see a woman saying that they do not lift weights because they do not want to get big, my eyes almost pop out of my face. The pictures above were taken yesterday. On the one in the middle, I was still home and the other two, before workout.</span></div>
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<span style="font-family: Verdana, sans-serif;">Now tell me: am I big? I wish I were bigger, but after years of training and eating clean, that is all I got so far. It takes AGES to get big naturally. So, if that is your fear, just stay away from steroids and keep on lifting as heavy as you can.</span></div>
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<span style="font-family: Verdana, sans-serif;">There are many old-schoolers who are against cardio, while others overdo it. Through the past weeks, I have been doing 25 minutes of HIIT (High Intensity Interval Training) between 3 to 5 days a week in addition to a long run. Believe me, it is much less than what I used to do during contest preparation and much more than my usual. The thing is that I am doing <a href="http://www.flexmagazine.nl/">Flex Holland</a>'s Summer Shape-up program. Therefore, these have been intensive weeks.</span></div>
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<span style="font-family: Verdana, sans-serif;">Find what works best for you. Too much of anything is bad (in my opinion), but do not ignore the power of a cardio session mainly if you are trying to lose some extra fat.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-PfKT2gm-LDE/U4uFTYON26I/AAAAAAAACbk/swl34oigjWY/s1600/Have+fun+gym.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-PfKT2gm-LDE/U4uFTYON26I/AAAAAAAACbk/swl34oigjWY/s1600/Have+fun+gym.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Things to do at the gym and have fun</td></tr>
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<span style="font-family: Verdana, sans-serif;">Many gyms also offer classes. Personally, I am not really into them, but I was hooked on <a href="http://w3.lesmills.com/global/en/classes/bodycombat/about-bodycombat/">Les Mills Body Combat</a>. I punched all my away once week. If you want to enjoy the moves, <a href="http://www.zumba.com/en-US">Zumba</a> might be your thing. And why not trying some spinning? It can be a great alternative for days when the weather is not welcoming you to bike out side.</span></div>
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<span style="font-family: Verdana, sans-serif;">A few schools offer combat sports, Crossfit and various other disciplines. It might require some research, but I am pretty sure that you will find a place that meets your expectations.</span></div>
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<span style="font-family: Verdana, sans-serif;">So to summarize, at the gym you can:</span></div>
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<ul>
<li><span style="font-family: Verdana, sans-serif;">Lifting weights</span></li>
<li><span style="font-family: Verdana, sans-serif;">Cardio</span></li>
<li><span style="font-family: Verdana, sans-serif;">Group classes</span></li>
<li><span style="font-family: Verdana, sans-serif;">Combat sports</span></li>
<li><span style="font-family: Verdana, sans-serif;">Crossfit</span></li>
<li><span style="font-family: Verdana, sans-serif;">and lots more!</span></li>
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<span style="font-family: Verdana, sans-serif;">Motivated already? So let's get going!</span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>Do you go to the gym? If not, what is holding you back? If yes, what is your favorite activity?</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;">I am joining <a href="http://destination26pt2.com/">Rana</a>, <a href="http://erinsidejob.com/">Erin</a> and <a href="http://www.myfreckledlife.com/">Stephanie</a> in their Move It Monday linkup again.</span>
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<a href="http://destination26pt2.com/" target="”_blank”"><img src="http://destination26pt2.com/wp-content/uploads/Move-It-Monday-1.jpg" height="307" width="400" /></a>
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<span style="font-family: Verdana, sans-serif;">Wishing you all a great week!</span></div>
<span style="background-color: white; color: #333333; font-family: Verdana, sans-serif; font-size: 15px; line-height: 20.790000915527344px; text-align: justify;">#DebbieInShape</span><br />
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
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<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape" style="color: #cc9966; text-decoration: none;"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape" style="color: #cc9966; text-decoration: none;"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/" style="color: #cc9966; text-decoration: none;"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li4" style="border: none; margin: 0px 0px 0.25em; padding: 0px;"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <span class="s2" style="color: #cc9966; text-decoration: none;"><a href="https://plus.google.com/104966489810408220684/" style="color: #cc9966; text-decoration: none;">https://plus.google.com/104966489810408220684/</a></span></span></span></li>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-1880032704249221882014-05-31T17:19:00.001+02:002014-05-31T17:19:33.442+02:00Shout Out Saturday - May 31st, 2014<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Another week has passed and I hope you have had a great time like I did. But now, it is Saturday again and for me, it means it is time to spread some blogger love. It is Shout Out Saturday time!</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Q_qcd9QmN3k/U4nduJnZRJI/AAAAAAAACZM/xBhTPklxRyc/s1600/Shout+Out+Saturday+Debbie+In+Shape.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-Q_qcd9QmN3k/U4nduJnZRJI/AAAAAAAACZM/xBhTPklxRyc/s1600/Shout+Out+Saturday+Debbie+In+Shape.png" height="640" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Shout Out Saturday by Debbie In Shape</td></tr>
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<ul>
<li><span style="font-family: Verdana, sans-serif;"><b>Better Blogging</b></span></li>
</ul>
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<span style="font-family: Verdana, sans-serif;">It is not the first time I mention that I am working hard to improve this blog of mine and lead it back to the good old days of more than 200 views per entry. So I have been doing a lot of research and I found a great article this week that I want to share with you all.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Kathryn wrote <a href="http://dancingtorunning.com/2014/05/20/how-ive-increased-my-blog-readership/">How I've Increased My Blog Readership</a> and it is a great resource for (re)starters, like me.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-udhq0WBW1w8/U4nu5cMgApI/AAAAAAAACZ4/wWsHBuv2-nU/s1600/From+Dancing+to+Running.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-udhq0WBW1w8/U4nu5cMgApI/AAAAAAAACZ4/wWsHBuv2-nU/s1600/From+Dancing+to+Running.png" height="121" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kathryn's blog From Dancing to Running</td></tr>
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<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I started reading her blog because its name "<i>From Dancing to Running</i>" reflects a little bit of my story. And I am very glad I stopped by. Kathryn shares great information on her experiences both as a runner and a blogger. So, if you are looking for some inspiration and great information, you have to visit her page.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
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<ul>
<li><span style="font-family: Verdana, sans-serif;"><b>Liebster Award</b></span></li>
</ul>
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<span style="font-family: Verdana, sans-serif;">Talking about blogging for beginners, l</span><span style="font-family: Verdana, sans-serif;">ast week I was honored with the Liebster Award from </span><a href="http://gabriellekwalter.com/2014/05/24/liebster-award-privileged-and-paying-it-forward/" style="font-family: Verdana, sans-serif;">Gabi's blog</a><span style="font-family: Verdana, sans-serif;">. I will be writing more about it soon, but if you cannot wait for my entry and want to learn more this award, please do visit Gabi Walter's.</span></div>
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<tr><td class="tr-caption" style="text-align: center;">Liebster Award - discover new blogs!</td></tr>
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<span style="font-family: Verdana, sans-serif;">Needless to say that if you would like to receive a nomination, please do not be shy. Drop me a comment with a link to your blog and let me know that you want to participate too so I can get you one as well. Remember, I have 10 nominations to giveaway. ;)</span></div>
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<li><span style="font-family: Verdana, sans-serif;"><b>Virtual Race</b></span></li>
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<span style="font-family: Verdana, sans-serif;">Fitness is my thing and I am not going to deny it. However, I have another passion: running. <a href="http://debbieinshape.blogspot.be/2014/04/guess-whos-back.html">Since I got back to the roads and tracks</a>, I have been doing my best to get informed about the latest tendencies in the runner's world (l<a href="http://debbieinshape.blogspot.be/2014/05/shout-out-saturday-may-24th-2014.html">ast Saturday I wrote about the compression socks</a>).</span></div>
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<span style="font-family: Verdana, sans-serif;">As a lonely runner, hearing about Virtual Races really got me excited. I am still looking for races to participate in, but in the meantime, I would love to have some action going on.</span></div>
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<span style="font-family: Verdana, sans-serif;">I had already read about <a href="https://www.jostrunning.com/">Jost Running</a>, but Mackenzie's blog <a href="http://runwithitblog.com/2014/05/28/brave-new-route/">Brave New Route</a> was the final push I needed to get started.</span></div>
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<a href="http://2.bp.blogspot.com/-o4GIFjQwaHI/U4nhTx9bRRI/AAAAAAAACZg/GaWiqApwZCE/s1600/Jost+Running.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-o4GIFjQwaHI/U4nhTx9bRRI/AAAAAAAACZg/GaWiqApwZCE/s1600/Jost+Running.jpeg" height="55" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Last Thursday was a holiday here in Belgium and I had (wrongly!!) read that gym was going to be closed then, so I decided to go for a race. You can read all the details on my blog <a href="http://debbieinshape.blogspot.be/2014/05/training-thursday-running-10km-again.html">Training Thursday : Running 10km again</a>, but if it is not enough motivation for you, check Mackenzie's entry. You will not resist it!</span></div>
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<li><span style="font-family: Verdana, sans-serif;"><b>Tip Tuesday</b></span></li>
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<span style="font-family: Verdana, sans-serif;">Last but not least, I would like to remind everyone that I am hosting a "<a href="http://debbieinshape.blogspot.be/p/tip-tuesday-linkup.html">Tip Tuesday" link up</a> on a weekly basis and it will be great to have your participation!</span><br />
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<span style="font-family: Verdana, sans-serif;">On my blog <a href="http://debbieinshape.blogspot.be/2014/05/tip-tuesday-hydrate.html">Hydrate</a> from last week, I wrote about the importance of hydration and shared tips on how to figure out how much water you should be drinking on a daily basis.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Tip Tuesday board by Debbie In Shape on Pinterest</td></tr>
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<span style="font-family: Verdana, sans-serif;">And just to add some fun to the link up, I created a board on Pinterest to share images from the participants. Now tell me, what are you waiting for? Start planning your entry, <a href="http://debbieinshape.blogspot.be/p/tip-tuesday-linkup.html">come and join me next Tuesday</a>!</span><br />
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<span style="font-family: Verdana, sans-serif;"><b><i>Have dedicating extra time to a specific activity lately? Is it training? Blogging? Planning Summer?</i></b></span><br />
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<span style="font-family: Verdana, sans-serif;">Wishing everyone a great time!</span></div>
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<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
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<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <a href="https://plus.google.com/104966489810408220684/"><span class="s2">https://plus.google.com/104966489810408220684/</span></a></span></span></li>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-79213855742587236022014-05-29T20:34:00.001+02:002014-05-29T20:34:19.057+02:00Training Thursday : Running 10km again<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Today it is holiday in Belgium and since the gym was closed, I took advantage of the nice weather to go for a run. The idea was doing it in the morning, right after breakfast, but I assume that I overslept, so I changed my plans to 3PM in the afternoon.</span></div>
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<span style="font-family: Verdana, sans-serif;">Last week, I did 9km indoors, on a treadmill without inclination. So this week I could not escape it. The time has arrived to go for a 10km again. And that is what I did!</span></div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-KCt3KHeQ5nA/U4dpRcbMPPI/AAAAAAAACYY/W9d1DrADnTw/s1600/Training+Thursday+Running+10km+again.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-KCt3KHeQ5nA/U4dpRcbMPPI/AAAAAAAACYY/W9d1DrADnTw/s1600/Training+Thursday+Running+10km+again.png" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Training Thursday : Running 10km again</td></tr>
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<span style="font-family: Verdana, sans-serif;">Earlier this morning, I got so excited with <a href="http://runwithitblog.com/2014/05/28/brave-new-route/">Mackenzie's blog</a> on a virtual race, that I decided to join the fun too. I am a lonely runner. I prefer it this way. Chatting makes me lose focus in my posture and breathing. Even though I train with headset on, I love observing the environment around me. People, animals, plants, everything interests me. However, I am a competitive person, so being able to compare my time with others is always fun.</span></div>
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<span style="font-family: Verdana, sans-serif;">Besides, <a href="https://www.jostrunning.com/">Jost Running</a> organizes race fundraising. So you have fun at your own pace and time, join people all over the globe and support good causes. Now tell me if it is not fantastic?!?</span></div>
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<span style="font-family: Verdana, sans-serif;">Going for only 5km was spoiling the glamour. I have been doing more than that consistently in the past weeks, therefore I chose 10km. I was prepared to do it in 1h20 or 1h30. I picked a hard route to really test my legs, so timing was less important this time.</span></div>
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<span style="font-family: Verdana, sans-serif;">My day started with me having 3 meals and grabbing a protein shake before leaving. I also drank almost 2 liters water to make sure I did not dehydrate in the warm weather (if you want to know more about hydration, do check my blog <a href="http://debbieinshape.blogspot.be/2014/05/tip-tuesday-hydrate.html">Tip Tuesday : Hydrate</a> ).</span></div>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-bxdjge6skU0/U4d1VVfXEhI/AAAAAAAACY8/ahaDWXA2nP8/s1600/Sweat+Pink+Ambassador.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-bxdjge6skU0/U4d1VVfXEhI/AAAAAAAACY8/ahaDWXA2nP8/s1600/Sweat+Pink+Ambassador.JPG" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I am a Sweat Pink Ambassador</td></tr>
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<span style="font-family: Verdana, sans-serif;">I put on #sweatpink <a href="http://www.fitapproach.com/">Fit Approach</a> swag and my <a href="http://www.mcdavid.eu/">McDavid</a> compression socks on and I was ready to go. Earlier in the morning, I changed my shoelaces to my pink ones. I incorporated being a Sweat Pink Ambassador in its full!</span></div>
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<span style="font-family: Verdana, sans-serif;">Every week, I try to learn something about running, improving performance and post training. I cannot reinforce how thankful I am for discovering compression socks. And just in case you are wondering, I am (unfortunately!!) not sponsored or an Ambassador for McDavid. I simply <u>love</u> their running socks! Before, my legs were beat right after the first miles and afterwards, the pain and swelling were inevitable. This is all past now! I will probably be getting another pair very soon. If you have not worn compression socks yet, no matter what distance you run, I highly recommend you giving them a try. You will not regret it!</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-NmD8aX4aj9Y/U4d1VTyl3UI/AAAAAAAACY4/vWDwqr7lMi8/s1600/Pink+Shoelaces+Fit+approach.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-NmD8aX4aj9Y/U4d1VTyl3UI/AAAAAAAACY4/vWDwqr7lMi8/s1600/Pink+Shoelaces+Fit+approach.JPG" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Left: still looking fresh before leaving home. / Right: starting the cooldown.</td></tr>
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<span style="font-family: Verdana, sans-serif;">Things went so smooth that I was caught by surprise when Nike+ app announced I was half way. Then, I realized that I had planned a much longer route (no, I did not check the distance in advance => lesson learned), so I was saving myself by running way too slow.</span></div>
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<span style="font-family: Verdana, sans-serif;">Well, of course I had to catch up afterwards. The last 2km were uphill and it was really hard to sprint. I had to talk to myself (out loud) to stay motivated. I simply could not let me down when I was I close to the finish. And it paid off!</span></div>
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<span style="font-family: Verdana, sans-serif;">When I heard that I had finished the 10km with an average of 7'03"/km I had to hide the tears. Of course that it is not a pro time, but I made it and I am getting better. I feel accomplished and this feeling no one can take away from me. And I am looking forward improving every single week.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-IiUMhp0waMI/U4d1VBWCNJI/AAAAAAAACY0/USnr5BOSqpI/s1600/10km+McDavid.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-IiUMhp0waMI/U4d1VBWCNJI/AAAAAAAACY0/USnr5BOSqpI/s1600/10km+McDavid.JPG" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Distance, time and average pace of today's run. And a closer look at my McDavid running socks.</td></tr>
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<span style="font-family: Verdana, sans-serif;">Tomorrow it is leg day and next Saturday, there is another weight-in of the Summer Shape-Up program of the Flex Holland. Fingers crossed!</span></div>
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<span style="font-family: Verdana, sans-serif;"><b><i>How was your training today? Have you ever joined a virtual race? How was your experience? Feel free to add DebbieInShape to your Nike+ friends. I would love to run with you!</i></b></span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
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</div>
<ul class="ul1">
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <span class="s2"><a href="https://plus.google.com/104966489810408220684/">https://plus.google.com/104966489810408220684/</a></span></span></span></li>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-45129890759231887182014-05-27T07:15:00.000+02:002014-05-27T07:15:54.971+02:00Tip Tuesday : Hydrate<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">We all love warmer days, the sunshine and the endless outdoor possibilities. With those great changes in temperature, we need to be more careful with hydration. </span></div>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Z8FiR_SnEOI/U4C8pCfPHDI/AAAAAAAACVw/F2F3a4_-9MQ/s1600/Tip+Tuesday+Hydrate+Debbie+In+Shape.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-Z8FiR_SnEOI/U4C8pCfPHDI/AAAAAAAACVw/F2F3a4_-9MQ/s1600/Tip+Tuesday+Hydrate+Debbie+In+Shape.JPG" height="640" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tip Tuesday - Hydrate</td></tr>
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<span style="font-family: Verdana, sans-serif;">The first important tip is understanding how much water one needs to drink per day so that the body can function well.</span><br />
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<span style="font-family: Verdana, sans-serif;">There are some general rules of thumb like 2 liters, 8 glasses or 1 gallon (the latter is the rule of thumb in bodybuilding and in fitness) a day. One thing they have in common is that they are extremely easy to track. So if you do not want to put much thinking into it, any of these could be a solution to you.</span><br />
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<span style="font-family: Verdana, sans-serif;">However, you can also go to a more personal approach by calculating how much water you (yes, I mean YOU) need on a daily basis. I first learned about it when training with Nicole Moneer, but you can find various articles on the internet about it.</span><br />
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<span style="font-family: Verdana, sans-serif;">So how do you calculate it? First of all, you need to know your weight in pounds (</span><span style="font-family: Verdana, sans-serif;">1kg = 2.2 pounds). Then, you calculate 2/3 of it (or 67%). That is how much water you should drink in ounces.</span><br />
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<span style="font-family: Verdana, sans-serif;">Using myself as example, I weight 52kg, or approximately 115 pounds. 2/3 of 115 is 77. So in my case, I should drink 77 ounces water per day, or 2.3 liters. Well, that is without taking my physical activity into consideration.</span><br />
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<span style="font-family: Verdana, sans-serif;">Active people or athletes should add 12 ounces (or 350ml) water per 30 minutes of physical activity. On a daily basis, I do cardio for about 30 minutes and lift weights for an average of 1 hour. Therefore, I should add 36 ounces (or 1 liter) water to 2.3, getting a total of 3.3 liters per day.</span><br />
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<span style="font-family: Verdana, sans-serif;">Note that 1 gallon water represents 3.8 liters. So you see that the average generally recommended is not so off as one could think.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Ez0JD8L4mfA/U4DTmtBJfwI/AAAAAAAACWA/VE00n2k_UAo/s1600/Drink+Water+Debbie+In+Shape.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-Ez0JD8L4mfA/U4DTmtBJfwI/AAAAAAAACWA/VE00n2k_UAo/s1600/Drink+Water+Debbie+In+Shape.png" height="640" width="484" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Do not wait until you are thirsty! Drink Water!</td></tr>
</tbody></table>
<br />
<span style="font-family: Verdana, sans-serif;">In addition to keeping track and drinking enough water, another tips I consider important to have in mind are:</span><br />
<br />
<ul>
<li><span style="font-family: Verdana, sans-serif;">Drink 2 glasses of water right after waking up (helps detoxing)</span></li>
<li><span style="font-family: Verdana, sans-serif;">Add minerals to your water once a day (I use Celtic salt)</span></li>
<li><span style="font-family: Verdana, sans-serif;">Don't wait until you are thirsty to drink (it is already too late then)</span></li>
<li><span style="font-family: Verdana, sans-serif;">Mix water to your fruit juice (you'll get more with less sugar)</span></li>
<li><span style="font-family: Verdana, sans-serif;">If you are a forgettable type, add regular reminders to your agenda (you will never miss it again)</span><span style="font-family: Verdana, sans-serif;"> </span></li>
</ul>
<br />
<span style="font-family: Verdana, sans-serif;">Well these are my tips for this week. Whatever regimen you choose for yourself, stop immediately if you feel unwell and </span><span style="font-family: Verdana, sans-serif;">consult your MD to be sure it is not "something else".</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b><i>Do you know how much water you drink now? Do you keep a bottle or a glass water close to you during the day?</i></b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Got some tips yourself you would like to share with others, please join "Tip Tuesday" Linkup below. You can find the rules are <a href="http://debbieinshape.blogspot.be/p/tip-tuesday-linkup.html">here</a>. Grab the button and have fun!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div align="center">
<a href="http://debbieinshape.blogspot.be/" target="_blank"><img alt="Tip Tuesday Linkup" src="http://i81.photobucket.com/albums/j239/BM2LoveAngel/TipTuesdayLinkup_zps8a0dc991.jpg" height="300" width="300" /></a>
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<form>
<textarea cols="50" disabled="" rows="6"><center>
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<br />
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<a href="http://new.inlinkz.com//luwpview.php?id=407715" rel="nofollow" title="click to view in an external page.">An InLinkz Link-up</a></div>
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<span style="font-family: Verdana, sans-serif;">All images by me.</span><br />
<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<div class="p1">
<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
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<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
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<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <a href="https://plus.google.com/104966489810408220684/"><span class="s2">https://plus.google.com/104966489810408220684/</span></a></span></span></li>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-29698371013947960462014-05-26T22:10:00.002+02:002014-07-07T21:54:06.866+02:00Move It Monday - May 26th, 2014<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Hi everyone! It is Monday again! How is yours been so far?</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I am joining <a href="http://destination26pt2.com/">Rana</a>, <a href="http://erinsidejob.com/">Erin</a> and <a href="http://www.myfreckledlife.com/">Stephanie</a> in their Move It Monday linkup again.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<div style="text-align: center;">
<a href="http://destination26pt2.com/" target="”_blank”"><img src="http://destination26pt2.com/wp-content/uploads/Move-It-Monday-1.jpg" height="307" width="400" /></a>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span><br />
<a name='more'></a><span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">For today, I decided to share some of the exercises I use to target problem areas : chest and hamstrings.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Please do not bother my face. It just hurts a LOT!</span></div>
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<br />
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/MIRGuwfzwEo" width="560"></iframe>
</span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;"><b><i>What are your problem areas? What exercises do you do to target them?</i></b></span></div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;">Let's move!</span></div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
<div class="p2">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="p2">
<br /></div>
<div class="p1">
<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
<div style="text-align: left;">
</div>
<ul class="ul1">
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li4"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <a href="https://plus.google.com/104966489810408220684/"><span class="s2">https://plus.google.com/104966489810408220684/</span></a></span></span></li>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-78545434562006677922014-05-24T10:53:00.002+02:002014-05-24T11:06:49.754+02:00Shout Out Saturday - May 24th, 2014<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Wow! What a great week this one was. Since I was home for 5 days (Vacation!!! Whoohoo!), I had time to organize things around the house, read and write blogs almost daily. I had a great time!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Today, I want to take the opportunity to give some shout outs this week:</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span><br />
<a name='more'></a><span style="font-family: Verdana, sans-serif;"><br /></span></div>
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</div>
<ul>
<li><b style="font-family: Verdana, sans-serif;">Running with Ollie</b></li>
</ul>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The first one goes to Lea from <a href="http://www.runningwithollie.com/" target="_blank">Running with Ollie</a>.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-QoaKiTxaJks/U4Ba6U5fbsI/AAAAAAAACUs/n9TsXr9DROI/s1600/Running+with+Ollie.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-QoaKiTxaJks/U4Ba6U5fbsI/AAAAAAAACUs/n9TsXr9DROI/s1600/Running+with+Ollie.jpg" height="126" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lea's blog Running with Ollie</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-family: Verdana, sans-serif;">I have been working really hard making the Debbie In Shape experience better for all my readers. It is really work beyond my full-time corporate job and training. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Being in contact with some so knowledgable and open heart like Lea makes things so much easier.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Her blog is full of training and social media tips. It is great reading with awesome articles and all the information you need.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Thank you for everything, Lea!!!</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
</div>
<ul>
<li><b style="font-family: Verdana, sans-serif;">McDavid Compression socks</b></li>
</ul>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Have you ever tried running compression socks? If not, do it! </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Even though I used the treadmill yesterday instead of the road, I did not postpone my test-drive of <a href="http://www.mcdavid.eu/" target="_blank">McDavid</a>'s running socks. </span><span style="font-family: Verdana, sans-serif;">It felt great!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-fJifyRWheA4/U4BcryOEC3I/AAAAAAAACVM/wlo8EhhOa54/s1600/McDavid+running+socks+Debbie+In+Shape.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-fJifyRWheA4/U4BcryOEC3I/AAAAAAAACVM/wlo8EhhOa54/s1600/McDavid+running+socks+Debbie+In+Shape.JPG" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gym look from yesterday wearing my McDavid's running socks</td></tr>
</tbody></table>
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Probably because I am a beginner, my legs normally feel really heavy after 45 minutes running. Yesterday, I was fine, still doing sprints past this time.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I had to do groceries afterwards, so I kept them on. No swollen feet or legs. I highly recommend them!</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
</div>
<ul>
<li><b style="font-family: Verdana, sans-serif;">iTunes Gift Card giveaway</b></li>
</ul>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I see a lot of great giveaways on the internet. Unfortunately, because I live in Europe, most of them do not apply. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">However, I found one that everyone can participate in and I would love to share it with you.</span><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-oRVPzItpXC8/U4BbFXmjzeI/AAAAAAAACU0/wf5jqhRa6zU/s1600/iTunes+Gift+Card+Giveaway+by+Rachel.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-oRVPzItpXC8/U4BbFXmjzeI/AAAAAAAACU0/wf5jqhRa6zU/s1600/iTunes+Gift+Card+Giveaway+by+Rachel.png" height="312" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">iTunes Gift Card Giveaway by Rachel</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">It is an iTunes Gift Card giveaway from Rachel's blog </span><span style="font-family: Verdana, sans-serif;"><a href="http://www.runningrachel.com/2014/05/make-happen/">http://www.runningrachel.com/2014/05/make-happen/</a>. It is valid all over, I double checked it with her. ;)</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
</div>
<ul>
<li><b style="font-family: Verdana, sans-serif;">Guest blogging</b></li>
</ul>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Anna Lavonne put together a blog entry called "<a href="http://glamlegacyfit.blogspot.be/2014/05/fitatanyage.html">Fit at Any Age</a>" and I am one of the featured bloggers.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ad2wwDSH1KA/U4BbSqfUFAI/AAAAAAAACU8/FWQOoUNORww/s1600/Fit+at+Any+Age+by+Anna.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-ad2wwDSH1KA/U4BbSqfUFAI/AAAAAAAACU8/FWQOoUNORww/s1600/Fit+at+Any+Age+by+Anna.png" height="233" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Debbie In Shape featured on Anna's Fit at Any Age</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;"><br /></span>
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<div class="separator" style="clear: both; text-align: center;">
</div>
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The idea is sharing experiences and tips to inspire others to get started as well.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Please stop by her blog and check all the entries (writers in their 20's, 30's, 40's and 50's): <a href="http://glamlegacyfit.blogspot.be/">http://glamlegacyfit.blogspot.be/ </a></span><br />
<span style="font-family: Verdana, sans-serif;">I hope we wil inspire you get started or take your training to the next level!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
</div>
<ul>
<li><b style="font-family: Verdana, sans-serif;">Vid Yoga for Runners</b></li>
</ul>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Ana from the blog <a href="http://corracomigo.com/">Corra Comigo</a> posted a 7-minute vid last week with yoga exercises for runners on <a href="http://youtu.be/kw5VDlolsfY">her Youtube channel</a>.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/kw5VDlolsfY" width="560"></iframe>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I tried some of the poses yesterday (the ones I remembered) and I loved it. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Stretching after any physical activity is imperative. If you are not sure of what and how to do it, it gives you great ideas. Note that the vid is in Portuguese, but you can easily follow the poses.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
</div>
<ul>
<li><b style="font-family: Verdana, sans-serif;">Tip Tuesday Linkup</b></li>
</ul>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">One of the awesome things I participated last week was a linkup and I am hooked. So I decided to start one my own as from next week. It is going to be a "Tip Tuesday" and everyone is invited to participate.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-3CJ8B_MHdp4/U4Bc60CpCzI/AAAAAAAACVU/IC1NWh5P-R8/s1600/Tip+Tuesday+Linkup.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-3CJ8B_MHdp4/U4Bc60CpCzI/AAAAAAAACVU/IC1NWh5P-R8/s1600/Tip+Tuesday+Linkup.JPG" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tip Tuesday linkup kicking-off on May 28th, 2014</td></tr>
</tbody></table>
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Please find the <a href="http://debbieinshape.blogspot.be/p/tip-tuesday-linkup.html">rules on my blog</a>. It will be an honor for me to have your participation. Please spread the word!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<br />
<span style="font-family: Verdana, sans-serif;"><b><i>And what about your week? How was it?</i></b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Wishing everyone a great weekend!</span><br />
<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<div class="p1">
<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
<div class="p2">
<br /></div>
<br />
<ul class="ul1">
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
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<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-52057965183042826772014-05-23T07:11:00.000+02:002014-05-23T07:11:59.677+02:00Fancy Friday - Cleaning make-up brushes<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The definition of the adjective 'fancy' according to <a href="http://www.merriam-webster.com/dictionary/fancy" target="_blank">Merriam-Webster Dictionary</a> is:</span></div>
<div style="text-align: justify;">
<ul>
<li><span style="font-family: Verdana, sans-serif;">Not plain or ordinary</span></li>
<li><span style="font-family: Verdana, sans-serif;">Very expensive and fashionable</span></li>
<li><span style="font-family: Verdana, sans-serif;">Done with great skill and grace</span></li>
</ul>
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">That is what "Fancy Friday" is all about. I will looking forward sharing beauty tips, review of products and anything related to beauty and fashion. Because no matter how much we all love our trainers and leggings, at least every once in a while every woman has girly days.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-qVv4WONfs-o/U3oOkOWAwQI/AAAAAAAACSQ/1Eet9O5fGBY/s1600/Fancy+Friday.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-qVv4WONfs-o/U3oOkOWAwQI/AAAAAAAACSQ/1Eet9O5fGBY/s1600/Fancy+Friday.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fancy Friday - Cleaning make-up brushes</td></tr>
</tbody></table>
<br />
<a name='more'></a><br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">I am still a newbie taking babies steps, but I am not giving up!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Last January, while waiting for my connection flight in Heathrow, I stopped by the <a href="http://www.maccosmetics.com/index.tmpl" target="_blank">MAC Cosmetics</a> shop in Terminal 5 and did some shopping. I bought eye shadows, foundation and brushes. After using it every day, the time has arrived to clean my foundation brush.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-K_TnR0ps7s0/U3oOx9Bru_I/AAAAAAAACSY/aST4tm3Dx-g/s1600/MAC+Foundation+Brushes.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-K_TnR0ps7s0/U3oOx9Bru_I/AAAAAAAACSY/aST4tm3Dx-g/s1600/MAC+Foundation+Brushes.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My dirty MAC Comestics foundation brush</td></tr>
</tbody></table>
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Needless to say that I had no idea about where to start, but I found very easy to follow instructions on the blog of <a href="http://laurenconrad.com/blog/2013/06/beauty-school-how-to-clean-your-makeup-brushes-tips-tricks-ilana-saul-june-2013/" target="_blank">Lauren Conrad</a> and it was a life savior!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Not wanting to change the subject too much, I added the TagBrand's widget to this blog. As per definition on their site: </span>
<br />
<span style="font-family: Verdana, sans-serif;">"<i><a href="http://tagbrand.com/" style="font-weight: bold;">Tagbrand.com</a> — is the service which unites people who are interested in brands and clothes.</i>"</span><br />
<span style="font-family: Verdana, sans-serif;">It is a cool site to see the what people are wearing all over the globe. If you are there as well, feel free to follow me. Remember, I always follow back.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b><i>Do you wear make-up on a daily basis? How frequently do you wash the brushes? </i></b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Have a fabulous Friday!</span><br />
<div class="p1">
<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
<div class="p2">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="p2">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="p3">
<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
<div class="p2">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<br />
<ul class="ul1">
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</div>
Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-32170836393306312812014-05-21T13:08:00.002+02:002014-07-07T21:53:15.412+02:00Wellness Wednesday : Runner Socks<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">As I started to run again recently and to get connected to other runners around the globe, I have been discovering a lot of new techniques and products that support performance and recovery.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">One of the products I have been reading very positive reviews about are runner and compression socks. No matter how clean my diet is or how much water I drink, I experience frequent swelling. Since it has been proven that compression socks limit, it is already worth trying.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-PSdwpISekeQ/U3yIJh8GhiI/AAAAAAAACTo/-iM2Tqdcknk/s1600/Wellness+Wednesday.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-PSdwpISekeQ/U3yIJh8GhiI/AAAAAAAACTo/-iM2Tqdcknk/s1600/Wellness+Wednesday.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wellness Wednesday</td></tr>
</tbody></table>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span></div>
<a name='more'></a><span style="font-family: Verdana, sans-serif;"><br /></span>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The past week, I have been trying to find a pair to test without success. Today however, I had luck.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">After working out, I visited a <a href="http://www.fonce.be/fonce14/index.php" target="_blank">sport store</a> close to the gym. I was delighted surprised when I asked for compression socks. Not only the seller did not make a strange face, but they showed me different options too!</span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-1m6b0TVpGk8/U3yII1-1xtI/AAAAAAAACTw/iLLU7O-nzZc/s1600/Fonce+McDavid+Socks.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-1m6b0TVpGk8/U3yII1-1xtI/AAAAAAAACTw/iLLU7O-nzZc/s1600/Fonce+McDavid+Socks.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I found <a href="http://www.mcdavid.eu/" target="_blank">McDavid</a> compression socks at <a href="http://www.fonce.be/fonce14/index.php" target="_blank">Foncé</a></td></tr>
</tbody></table>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">To start with, I chose a pair of runner socks with compression. I want to go for a longer training next Friday and it will be the perfect opportunity to test them. The brand I picked was <a href="http://www.mcdavid.eu/" target="_blank">McDavid</a>. My main motivation was the calf circumference for their smallest size. I did not the measure by heart, but from my experience, the bigger, the better. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The price seemed good, but sincerely, I have no idea about the average cost since I did not find them anywhere else to be able to compare it.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Please note that this blog is not a review because, as I mentioned above, I still have to test them running. However, I gave them a try and they felt really comfortable. My cardio was again on the treadmill and just by wearing them for a bit, my legs felt great.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-5Zqs5TpIUoU/U3yIJPUhYAI/AAAAAAAACTs/exnTt7ADcsA/s1600/McDavid+Runner+Socks.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-5Zqs5TpIUoU/U3yIJPUhYAI/AAAAAAAACTs/exnTt7ADcsA/s1600/McDavid+Runner+Socks.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I could not wait till Friday to put them on</td></tr>
</tbody></table>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">The only color they had in my size was white. I will try my best not to dirty them too much on my first test-drive. I will need some support from the weather though.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><b><i>Do you also wear compression socks when running? Which brands have you already tried and what is your favorite one?</i></b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">On a side note, I would like to share with you all that from now on I am a "<a href="http://www.imfitpossible.com/" target="_blank">I'm Fit Possible</a>" Ambassador! I am really excited about this opportunity and I am looking forward sharing more about my ambassadorships soon.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-fl84ak1QRIM/U3yII5uX2-I/AAAAAAAACT4/9-40tf8y1-8/s1600/Im+Fit+Possible.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-fl84ak1QRIM/U3yII5uX2-I/AAAAAAAACT4/9-40tf8y1-8/s1600/Im+Fit+Possible.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I'm Fit Possible</td></tr>
</tbody></table>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Wishing everyone a great day!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="p1">
<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
<div style="text-align: justify;">
</div>
<ul class="ul1">
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
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<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <a href="https://plus.google.com/104966489810408220684/"><span class="s2">https://plus.google.com/104966489810408220684/</span></a></span></span></li>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0tag:blogger.com,1999:blog-1486228918982407701.post-12410576751467797842014-05-20T14:30:00.002+02:002014-05-20T17:51:33.538+02:00Tip Tuesday : Planning Your Day<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Noticing the success of my blog <a href="http://debbieinshape.blogspot.be/2014/05/friday-five-five-reasons-to-plan-ahead.html" target="_blank">Five Reasons to Plan Ahead</a>, I decided to put together some tips that will help you get started with your planning too. I will be mentioning work and home related activities because they should be treated the same way. It is your time that we are talking about, so there should be no difference whether you are wasting it in your professional or private environment.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-4ocBJ3KcoEo/U3tKtyyKK4I/AAAAAAAACTM/fNnrUTsVRc8/s1600/Tip+Tuesday.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-4ocBJ3KcoEo/U3tKtyyKK4I/AAAAAAAACTM/fNnrUTsVRc8/s1600/Tip+Tuesday.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tip Tuesday : Planning Your Day</td></tr>
</tbody></table>
<div style="text-align: justify;">
<br />
<a name='more'></a><br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">So the first step is making note of everything, even those small tasks that do not seem to be that important. As I mentioned before, writing down your appointments, to dos and shopping lists will save you a lot of stress. Try to stick to one or two means. If you keep your notes spread, you may not find them when you need them. Going electronic is the best option in my opinion.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Check your calendar the day before. Whether it is your private or professional agenda, checking it one day in advance will allow you get prepared for what is coming. You may need to set your alarm clock earlier because of an appointment or you may need to contact a baby-sitter to stay with the kids after school due to a last-minute meeting at the office.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-9vgm3go5fjE/U3tKCTv3uiI/AAAAAAAACS8/DwUyBs0zghA/s1600/keep-calm-and-plan-ahead-2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-9vgm3go5fjE/U3tKCTv3uiI/AAAAAAAACS8/DwUyBs0zghA/s1600/keep-calm-and-plan-ahead-2.png" height="320" width="274" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Keep Calm and Plan Ahead</td></tr>
</tbody></table>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Block similar tasks together. Instead of jumping from emailing, to calls and back to emails, arrange your time in a way that you do all calls together. The same for emails, social media activity, housework and shopping. If you plan your meals in advance, you do the groceries in bulk which will also save you money.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">If you are not able to complete a certain task today, do not simply transfer it for tomorrow. Remember to be realistic with your schedule. If your agenda is already packed for the following day, it makes no sense to add even more stuff. However, if something urgent came up like a sick kid or colleague, be flexible and make possible adjustments according to your priorities. If it is not the case, postpone activity to when you will have time to do them and inform anyone who could be affected by it.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Learn from the experience. After one week, evaluate the method you used. Was it efficient? Do you feel accomplished? Were there any slip-ups? Ask feedback from your partner and colleagues. What could you have done better? Revise your performance and adapt it for the next week. Do this exercise until you feel 100% comfortable with the routine created.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-aAE1_wXzMTo/U3tKOIPeBUI/AAAAAAAACTE/OB_Z8vxeHeQ/s1600/A-goal-without-a-plan.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-aAE1_wXzMTo/U3tKOIPeBUI/AAAAAAAACTE/OB_Z8vxeHeQ/s1600/A-goal-without-a-plan.png" height="199" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A goal without a plan is just a wish.</td></tr>
</tbody></table>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Summary:</span></div>
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Verdana, sans-serif;">Write everything down</span></li>
<li><span style="font-family: Verdana, sans-serif;">Check your calendar the day before</span></li>
<li><span style="font-family: Verdana, sans-serif;">Block similar tasks together</span></li>
<li><span style="font-family: Verdana, sans-serif;">Plan postponed tasks according to their priority</span></li>
<li><span style="font-family: Verdana, sans-serif;">Revise your performance and make adjustments if necessary</span></li>
</ul>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b><i>Got any tip yourself that you would like to add to this list? Let me know what tools and methods you use to plan your day.</i></b></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
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<span style="font-family: Verdana, sans-serif;">Wishing you all lots of success with your planning and do not hesitate to contact me if you have any questions or remarks.</span></div>
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<span style="font-family: Verdana, sans-serif;">#DebbieInShape</span></div>
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<span style="font-family: Verdana, sans-serif;">* You can also find me on:</span></div>
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<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Facebook: <a href="https://www.facebook.com/DebbieInShape"><span class="s2">https://www.facebook.com/DebbieInShape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Instagram: <a href="http://instagram.com/debbieinshape"><span class="s2">http://instagram.com/debbieinshape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Twitter: <a href="https://twitter.com/DebbieInShape"><span class="s2">https://twitter.com/DebbieInShape</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Pinterest: <a href="http://www.pinterest.com/debbieinshape/"><span class="s2">http://www.pinterest.com/debbieinshape/</span></a></span></span></li>
<li class="li3"><span class="s1"><span style="font-family: Verdana, sans-serif;">Google+: <a href="https://plus.google.com/104966489810408220684/"><span class="s2">https://plus.google.com/104966489810408220684/</span></a></span></span></li>
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Anonymoushttp://www.blogger.com/profile/04747514734378950219noreply@blogger.com0