Mirror, Mirror

Hello again my Honey Boo Boos! 

Have you ever woken up one morning, looked in the mirror and said “Mirror, mirror on the wall, who’s the fairest one of all?” And then saw something that you didn’t like? Maybe it was the way your booty looked in them jeans? Maybe you thought your teeth weren’t as white as they should be? Maybe you found a few silver hairs in your head? Or maybe you just felt yucky about everything.

Don’t fret foxes, because every one of us has days like that. You need to remember, no matter what shape or size, you are a fabulously miraculous creature!

Now, you might be looking in the mirror and saying “Julianne, common, all my clothes are making me look like a small whale and my hair feels greasier than a large fry at McDonald’s. How can THIS be a ‘fabulously miraculous creature’?” Well, I will prove to you that you are, in fact, miraculous my dears! Read this very closely okay?

Step 1:

Get up and walk, crawl, run, roll to a mirror

Step 2:

Look into that mirror

Step 3:

Move your body around, touch your face, and wiggle your fingers

TaDa! With only three short steps, I proved to you that you are something pretty astounding!

According to statistics about eating disorders in Canada and in Ontario found on Hopewell.ca, respectively:  

-       “Eating disorders are the most common chronic illnesses in the female adolescent population, with an incidence of up to 5% (Golden et al., 2003).”

-       “In one study, it was found that by the age of 18 years, 80% of girls of normal height and weight reported that they would like to weigh less. (Jones et al, 2001)”

These statistics are scary to read but even scarier when you think about all of the people you love and know that are struggling with body image issues. I know that it’s almost impossible for a woman to be 100% completely and utterly happy with her body, 365 days of the year but please, when you are looking in the mirror, don’t bully yourself. Look at the positives.

If you are a woman, then that means that you are a foxy diva lady that can take on the world. You don’t have to be size 00 to be beautiful. Don’t get me wrong 00 is beautiful just like size 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, and so on and so forth! Love the skin you’re in because confidence is beautiful!

However, if you truly feel that you have a form of an eating disorder, whether it be over eating or under eating, see your doctor. There are so many things that can help you get through something like this. Don’t wait because waiting could lead to very serious things. 

Let’s help out our fellow foxes and continue to spread the awareness of eating disorders. Talk to your daughters, your mothers, and your friends about them and keep in mind that there is always help out there!

 

When you look into that mirror next say to it “Mirror, mirror on the wall I AM the fairest one of all!”

From one fab fox to another,

Stay fit, stay physical, and stay foxy! 

For more information and help:

http://www.hopewell.ca/

http://www.kidshelpphone.ca/teens/home/splash.aspx

Stretches to Keep You Foxy, Flexible, and Fabulous!

Usually after you have had a tough workout you just want to sit down and relax. However, before you call it a day, make sure that you are always giving yourself at least 15 minutes to stretch. There really is no right or wrong time to stretch, but make sure that your muscles are warm so you are not tearing anything. Personally, this fox likes to get flexible and stretch after my workout. It relaxes me and gives me that little extra time in the gym. This is the time where I can really enjoy and reflect on my workout.

Stretching can help improve and maintain your flexibility while giving you long, lean, fabulous muscles. It can prevent injuries and even ease the soreness the next day so you can strut your stuff! In order to make sure that your muscles are well stretched out, you should hold each stretch between 15-30 seconds. If the stretch is hurting, ease up a bit. If there is no tension at all, push your stretch a little harder. Here are the Do’s and the Don’t of some of the most standard stretches for your body.

We’ll start with the head, neck, and shoulders.

1. Neck!

Do: Sit up straight, shoulders back and bring your right ear to your right shoulder and then bring your head back to centre and bring your left ear to your left shoulder. 

Don’t: Roll your neck around and is can kink up your neck and make you very stiff

2. Shoulders!

Do: Put your arms out in front of you and clasp your hands together. Round your back and, with your arms still straight out in front, isolate your shoulders until you are feeling a stretch in them.

Don’t: Pull too tight on your shoulders

These can be two very tender places to stretch so make sure that you are doing them correctly. If you are not, you could actually hurt your body rather than do it any good. If you can grab a hold of a chair or a solid place to sit, do so.

Next, we will move down to your core. Your core consists of those washboard abs your working for and that waste line that is perfect for you.

1. Child's Pose

Do: Sit on your knees, toes pointed back, and your buttocks on your ankles. Bring your head down so it is touching the floor. Once you have got comfortable in your spot, put your arms out in front of you while keep your back rounded and neck relaxed. This will stretch out your spine down to your hips.

Don’t: Force your head to the floor. Only put your forehead where it feels comfortable for you.

2. Cobra

Do: Lie on your stomach with your hands beside your shoulders and keep your toes pointed back and your elbows in. Press your hips into the floor while slowly straighten your arms so your back is arched and your chest is off the floor and your eyes are looking at the sky. This stretch is great after your ab workouts!

Don’t: Bring your hips off the floor

3. Spine Rotation

Do: This is a very simple exercise that can be done literally anywhere that will stretch out your back and your abs! Sit up straight and twist your body to one side, hold it and then to the other.

Don’t: Swivel and twist around too fast. Be sure that you are doing this stretch slowly and holding it for the right amount of time.

Yoga positions may be the best way to stretch out your core. These positions are easy on the joints and bones and can dig deep into the places you need to stretch out the most.

Now we are going to stretch out your booty and your legs.

1. Hip/Glute Stretch *FOXY PICK*

Do: This one is a great stretch! Lie on your back and cross your left leg over your right knee so that your ankle is just resting on your knee. Clasp your hands behind you right thigh and carefully life your leg off the ground. Your left leg will also be lifted. You should feel a very deep stretch in your glutes. Switch over to the other side. This stretch is my favourite one to do. It works so well and you almost feel like your whole body is getting a stretch.

Don’t: Lift your neck off the floor because you will strain it.

2. Hamstring Stretch

Do: Lie on your back and life one leg straight up into the air while keeping your other leg bent and the foot planted on the ground. Pull the leg that is in the air towards your body. Switch legs and do it again.

Don’t: Force your leg too close to you. Your muscles will get more flexible as you stretch more.

3. Butterfly Stretch (Inner Thigh)

Do: Sit on your bottom with your feet pushed together. Lean forward until you feel a stretch.

Don’t: Hold onto your toes or your feet. Hold on your ankles so avoid putting stress on them.

4. Quad Stretch

Do: Lie on your right side and use your elbow to balance you. Pull your left leg (which should be the leg on top) back, bend it at the knee and grab it with your left hand. Keep your right leg (bottom leg) straight or bent a little for support. Switch sides.

Don’t: Hold this stretch too long because it does put some strain on your shoulder

Now that you are all stretched out you should feel a little relaxed and ready to take on the world. Keep up the great work, sweet thangs!

Remember!! - breath, don't over do it, and make sure that you are stretching everyday

From one fab fox to another,

Stay fit, stay physical, and stay foxy! 

 

 These guys have got the right idea!

*I do not own these pictures or claim too. They are just the cutest things and I couldn't help but share!*

Buns O' Steal

Good-day Fabulous Foxes!

The comedian Ellen DeGeneres once said “I really don’t think I need buns of steal, I’d be happy with buns of cinnamon”. Well yes Ellen, you are right. Most of us would rather sit down and be fab with buns of cinnamon, and in a perfect world that’s exactly what we’d be doing! Unfortunately, we are not living in the perfect world with the perfect buns but if you work for it, you can achieve it! I’m going to give all you babes a few exercises to get you started and well on your way to the booty you’ve always wanted.

Jump Squat

Get your self into a squat position. Once you start to feel a slight burn, explode up off of the ground with you calves, gluets, hamstrings, and thighs. While in the air bring your knees to your chest and land back in the squat position. If you want a little bit more of a challenge, hold onto small weights and try the exercise again.

Deadlifts

This is one of my personal favourite foxy exercises to do. First, grab moderately heavy dumbbells or a barbell. With your feet shoulder width apart and your back straight, bend over and grab the weights/bar. Come straight up, keeping your back straight and your head up. Repeat this motion back down to complete a rep.

Power Point

Start on your hands and knees keeping your back straight and your hands directly under your shoulders. Take four counts to get your left leg directly out behind you and your right arm directly out in front of you forming a straight line with your body.  Slowly return to your starting position and alternate between opposite arms and legs.

Rear End Reach

Stand with your legs hip-width apart and step with your right foot into a side lunge so that your right knee is aligned with your right foot and your left leg is straight. While you are lunging reach your left hand to touch your right foot. This will not only work your booty but it will work your oblique’s as well! Push off with your right leg to go back to starting position and do the same thing on the opposite side.

I personally like to do 3 sets of 10 reps for each exercise, each side. You know your body best so do not over work yourself or you could get hurt. We cannot have that foxy figure out of workout order, so be careful!

Alright honey boo boo's go get that booty of yours bootylicious!

From one fab fox to another,

Stay fit, stay physical, and stay foxy!