Beach Body Like Jessica Biel

Thanks to my fantastic sister and author of Always Pretty in Pink, I've learned to copy and paste! Yay me! So, here is the diet and exercise plan of Jessica Biel. Enjoy!

After watching the 30 best bikini bodies on E! last night, my new life goal is to get a bikini body like Jessica Biel's. Although she's number 5, I think she deserves number one. In 2008, she was voted most fit female celeb, and with good reason, she has a fantastic body.

So, today I looked up her diet and excercise plan online and am going to attempt to complete it. I just wanted to post it here in case some of you feel inclined to join me, or if I ever get the great honor of someone asking for my personal diet/exercise plan. : )

Diet:

Eat unprocessed, "clean foods" starting with complex carbs in the morning and tapering them off by the end of the day.

Eiminating processed foods from your diet is more than half the battle. It will provide you with drastic improvements to your health and your ability to perform functionally.

Breakfast: 1 cup of oatmeal with handful of berries or oatmeal with diced apple and cinnamon, and a side of protein (typically one egg scrambled with three egg whites)

Snack: 1 slice whole wheat toast with almond butter and sliced bananas on top.

Lunch: Vitamin-rich salad (spinach, asparagus, broccoli) dressed with lemon and a teaspoon of olive oil or vinaigrette plus with 5-6 oz of chicken

Snack: A banana or apple or strawberries or soy-based protein drinks made with nonfat milk or protein bars or a dozen unsalted almonds.

Dinner: 6oz. of fish, plate full of veggies, 1/2 cup of low-glycemic basmati rice. A couple of pieces of dark chocolate.

Pay attention to the glycemic index of foods and the resulting repercussions of eating too many foods with a high GI rating. Eat leafy greens in there with spinach and broccoli, some eggs, berries, chicken, etc.

Exercise:

Stretch: One of her favorite warm-ups is the walking lunge.

Cardio: After a ½-mile jog, they hit the track for two 200-meter, 150-meter and 100-meter sprints.

Core: “Hanging leg raises don’t build a six-pack, but they flatten,” says Walsh [Biel's trainer]. “Jessica hates them, but she powers through!” How-to: Hanging from a high bar or rings, pull knees up slightly above waist. Do three sets of 15 repetitions.

Plyometrics: How-to: Jump from the bottom step of a flight of at least 20 stairs to the third. Keep going, skipping a stair each jump.

Weight Training: “We tend to use lighter weights and do more reps,” he says. “We keep moving, so it becomes a cardio workout too.”

For the waist: They do the Russian Twist. Sit down and lean back slightly. Hold a 5-lb. medicine ball and twist from side to side, 15 twists per side, three reps.

For shoulders/biceps: Stand with knees slightly bent. Hold 10-lb. weights in each hand. Curl to chest. Rotate hands, palms face outward. Press overhead together. Do 3 sets of 10-12 reps.

Here are some of the components of her workout that I personally agree with. She does High Intensity Interval Training with track sprints, plyometrics, and weight training. Now you may say here “What!? Lighter weights and more reps? What gives here?” Well, let me explain. By “lighter weights”, Jason Walsh is prescribing a challenging weight with reps in the vicinity of 8-12… but the exercises are to be done back to back. He’s not saying that women should pick up 2 lb weights here!

From what I gathered, Jessica works out very intensely for hours at a time. When she was preparing for her role in BLADE 3, she was working out 4 hours a day, seven days a week, whether it was martial arts training, strength training or cardio.

Anyway, I am starting on this routine tomorrow and hope to see results by the end of next month . . . maybe even a before and after photo? We'll just have to play that by ear. : )

Getting a Body Like Jessica Biel

So my new goal in life is to get a body like Jessica Biel. I realize this is a HUGE time commitment that will require a lifestyle overhual. I'm ready to make that transistion, and I wrote all about how on facebook. This note includes both Jessica's diet and exercise plan. To view it, just click here.

P.S. Isn't it just a pain that blogger won't let you copy and paste?

I scream. You Scream . . .

We all scream for free ice cream. : ) So check out this deal for Ben and Jerry's.

I know where I'll be on Monday!

Quotables

Two quotes this week stood out from the rest. Enjoy!

"Eating celery is like negative calories because you burn so many chewing."

"More than a handful is wasted . . . but boys hands are bigger."

Beauty Babbles: Preventing Razor Bumps

With swim suit season upon us, there is one beauty issue weighing heavily on my mind: razor bumps. I absolutely hate the things and have so far been unable to avoid them. So, I've done some research on the topic and complied a list of seven steps that hopeful helps in their prevention.

1. Always use a new razor.

2. Shave as soon as you get into the shower/bath. Soaking in the water may be relaxing, but it causes the skin to soften and swell. This makes ingrown hairs more likely.

3. Shave the bikini area first so the razor is sharpest.

4. Use a shaving gel made specifically for the bikini line. Personally, I'll be testing Bikini Zone: Anti-bumps Shave gel. Let it sit on the skin for several minutes to soak in.

5. After shaving, apply a cream that contains lidocain to help prevent swelling.

6. Aoid friction from tight clothing, etc. immediately after shaving.

7. If bumps still appear, DON'T pick at them. Let them heal on their own and be sure to apply a healing product like neosporin.

I hope this regiment helps someone. I'm going to try it for a week and let you know how it works for me. : )

Amazing New Website

So, I've discovered the most amazing new website . . . or rather was introduced to it by my Father.  (It's Father's Day, so I figure I'll give him the credit he deserves.)

Anyway, the web address is Zinio.com - which translated means digital. 

What does it have, you ask?

Well, it has every magazine, cookbook, textbook, etc. imaginable - from all over the globe - in digital format. You can preview back issues for free or subscribe online at a discount. It's very eco-friendly on all the paper it saves. Plus, it saves you space at home. If you're a college student like me, it saves you from lugging around heavy textbooks, too.

So where's the catch?

When you preview the magazines, they're very small, and you can only zoom in on 3 pages in each issue. This leaves the rest of the pages too small to actually read. 

Really though . . . 

It's great for all the fashion magazines, because you can just look at the pictures. Personally, I've taken to reading Polish fashion magazines, because 1.) I love the unique styles and 2.) I can't read polish anyway, so I don't feel the need to zoom. 

Well, I really just encourage you all to check it out yourselves. Just click here. 

New Hair Cut

So, I got a new haircut which I love! So I wanted to give a quick shoutout to my stylist Paige at Michelle's Salon in Hermitage. She did a fantastic job on both the cut and the color! If you're looking for a new stylist or just really like my cut, give her a call at (615) 871-4135. 

Little Church Handouts Compiled

So, every Sunday at church, I inevitably end up with some little handout with a quote. Seriously, though, what the heck do you do with all these handouts?Well, I decided to compile al mine into a web post. So here they are. I hope that maybe one of them will mean something to someone out there. : )

Elder Richard G. Scott on Making Choices:

"Your agency, the right to make choices, is not given so that you can get what you want. This divine gift is provided sot hat youwill choose what your Father in Heaven wants for you. That way he can lead you to become all that He intends for you to be. That path leads to glorious joy and happiness."

Unknown on Choices:

"The spirit of the Lord will reveal to people, even in the simpliest of matters, what they shall do, by making suggestions to them. We should try to learn the nature of this spirit, that we may understand its suggestions, and then we will always be able to do right. This is the grand provolege of every Latte-day Saint. We know that it is our right to have the manifestations of the spirit every day of our lives."

President Spencer W. Kimball on keeping a personal record (a.k.a. a journal/blog/diary):

"We may think there is little of interest or importance in what we personally say or do - but it is remarkable how many of our families, as we pass on down the line, are interested in all that we do and all that we say. Each of us is omportant to those who are near and dear to us - and as our posterity read of our life's experiences, they, too, will come to know and love us. And in that glorious day when our families are together for eternities, we will already be aquainted."

Elder Delbert L. Stapley on establishing good habits:

"Good habits are not aquired simply by making good resolves, though the thought must precede the action. Good habits are develped in the workshop of our daily lives. It is not in the great moments of test and trial that character is built. That is only when it is displayed. The habits that direct our lives and form our character are faashioned in the oft uneventful, commonplace routine of life."

Unknown on Personal Growth: 

"Trials, disappointments, sadness, and heartache come to us from two basically different sources. Those who trangress the laws of God will always have those challenges. The other reason for adversity is to accomplish the Lord's own purposes in our life that we may receive the refinement that comes from testing. [Some trials] are evidence tha the Lord feels you are prepared to grow more."

YW Value Stick (multicolored candy cane)

Red represents Individual Worth.

Remember that you are a daughter of God.

Orange represents Choice and Accounatability.

Make good choices and hold to the rod.

Yellow represents Good Works.

Serve others with all your might.

Green represents Knowledge.

Through study and prayer, seel truth and light.

Blue represents Divine Nature.

Strive to develop your divine qualities.

There are two more values --

And more thought should be given than what the eye sees.

The value of Faith can be found --

In the middle, which the other values surround.

Represented by white, faith is pure and true.

It is something you believe and underlies what you do.

now purple, where can it be?

It represents Integrity.

To find Integrity you must take a lick -

of the entire Young Women Value Stick.

And so it is with you and me,

We musst stick to our values to have integrity.

My Gospel Standards

I will remember my baptismal covenants and listen to the Holy Ghost.

I will be honest with heavenly Father, others, and myself.

I will seek good friends and treat others kindly.

I will dress modestly to show respect for Heavenly Father and myself.

i will only read and warch things that are pleasing to Heavenly Father.

I will use the names of Heavenly Father and Jesus Reverently. I will not swear or use crude words.

I will keep my mind and body sacred and pure, and I will not partake of things that are harmful to me.

I will do those things on the Sabbath that will help me feel closer to heavenly Father.

I will chose the right. I know I can repent if I make a mistake.

I will live now to be worthy to go to the temple and serve a mission. I will follow Heavenly father's plan for me.

Gordon B. Hinckley on Marriage:

You will wish to be married to someone who lover you, who trusts you, who walks beside you, who is your very best friend and companion.

You will wish to be married to someone who will encourage you in your Church activity and in community activities which will help you to develop your talents and make a greater contribution to society.

You will want to be married to someone who has a sense of service to others. who is disposed to contribute to the church and to other good causes. You will wish to be married to someone who loves the Lord and seeks to do his will.

Are you the type of person that you would like to marry?