Why Women Need More Muscle

There is this fallacy that if a woman lifts weights she will become some muscle-bound male looking weirdo. It frightens off many women from strength training when they have weight loss and fitness goals which is unfortunate because having muscle is vital to making a gal look good.

One pound of muscle weighs the same amount as one pound of fat.

But they don't look the same, take up the same amount of space, burn calories the same, or make the skin above them look the same. Muscle rocks.

By strength training, we allow our bodies to strengthen bones, we burn more calories (hello, metabolism!), and we take up less space. This means that we get to buy clothes that are smaller in size even if we don't see the numbers on the scale change.

So, the next time you fear those dumbbells remember that you want to fight osteoporosis, look good in your shorts, and be all kinds of strong.

QUESTION: What do you to reach/maintain your fitness goals?

Salad with Goat Cheese

I am all about finding my healthy self. This means eating more vegetables and finding healthier alternatives to calcium that my body can handle. I am forever thankful to the doctor which suggested goat cheese.

A salad of greens, cucumber, zucchini, shredded carrot, and red cabbage is made fantastic with a bit of freshly shredded mild goat cheddar.

The cheese is easier to digest than 'traditional' cheese from a cow and the slightly salty flavor of the one I used for this salad makes a dressing unnecessary. I squeeze a bit of lime or slightly drizzle a great olive oil over the greens and I have a great side for my meal.

QUESTION: What is your favorite kind of cheese?

Body Fat and Muscle Mass Measurements in the BOD POD

Nothing can be more humiliating than standing in compression tight undies and a sports bra to be told how fat you are. James and I decided to do just that by utilizing some of the latest technology to measure our fat and muscle mass while we focus on our weight and fitness goals. We opted to use BOD POD.

Annie and Justin of CenTex BodyCheck are super friendly and very knowledgeable. Both are quick to help and provide guidance with the results. I loved how Annie used her background (getting a Ph.D in Exercise Physiology and Nutrition) to help me use the results and my health history for my eating plan. She was also GREAT at explaining the numbers of our measurements.

The BOD POD is very easy. Simply wear the garments they suggest (think bike riding shorts and the tightest sports bra or compression clothes). We were provided a tight cap to cover our hair. Our height and weight were taken and then we stepped into the BOD POD capsule.

That's it. Super simple and easy if not glamorous (which it is not).

he does not know I am including this pic!

 James and I both left with the results, a plan, and excitement (which is ironic since we were wearing compression clothes in front of a stranger). We both actually had a lot more muscle mass than anticipated (and more than the average Joe and Sally) so have less fat to lose than originally thought. Meaning, we are healthier than we imagined. And that is always good news.

We go back in several weeks to see how we have managed with our individual plans. James is able to do CrossFit and will be using AdvoCare protein shakes and vitamins with his eating plan. Since I am unable to exercise due to my spine/bone issues, I will be focusing on  meal replacement shakes, vitamins, and a healthy eating.

QUESTION: What are doing to help with your fitness and health goals?

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