Friday, June 26, 2015

The 16 Personalities - ESTJ-T

ESTJ Personality (“The Executive”)                    

"Good order is the foundation of all things." - Edmund Burke

ESTJs are representatives of tradition and order, utilizing their understanding of what is right, wrong and socially acceptable to bring families and communities together. Embracing the values of honesty, dedication and dignity, people with the ESTJ personality type are valued for their clear advice and guidance, and they happily lead the way on difficult paths. Taking pride in bringing people together, ESTJs often take on roles as community organizers, working hard to bring everyone together in celebration of cherished local events, or in defense of the traditional values that hold families and communities together.

Anyone Worth Their Salt Sticks Up for What They Believe Is Right...

Demand for such leadership is high in democratic societies, and forming no less than 11% of the population, it's no wonder that many of America's presidents have been ESTJs. Strong believers in the rule of law and authority that must be earned, ESTJ personalities lead by example, demonstrating dedication and purposeful honesty, and an utter rejection of laziness and cheating, especially in work. If anyone declares hard, manual work to be an excellent way to build character, it is ESTJs.
ESTJs are aware of their surroundings and live in a world of clear, verifiable facts – the surety of their knowledge means that even against heavy resistance, they stick to their principles and push an unclouded vision of what is and is not acceptable. Their opinions aren't just empty talk either, as ESTJs are more than willing to dive into the most challenging projects, improving action plans and sorting details along the way, making even the most complicated tasks seem easy and approachable.
However, ESTJs don't work alone, and they expect their reliability and work ethic to be reciprocated – people with this personality type meet their promises, and if partners or subordinates jeopardize them through incompetence or laziness, or worse still, dishonesty, they do not hesitate to show their wrath. This can earn them a reputation for inflexibility, a trait shared by all Sentinels (SJ), but it's not because ESTJs are arbitrarily stubborn, but because they truly believe that these values are what make society work.

...But Still Better Are Those Who Acknowledge When They Are in Error

ESTJs are classic images of the model citizen: they help their neighbors, uphold the law, and try to make sure that everyone participates in the communities and organizations they hold so dear.
The main challenge for ESTJs is to recognize that not everyone follows the same path or contributes in the same way. A true leader recognizes the strength of the individual, as well as that of the group, and helps bring those individuals' ideas to the table. That way, ESTJs really do have all the facts, and are able to lead the charge in directions that work for everyone. 

ESTJ Strengths

  • Dedicated – Seeing things to completion borders on an ethical obligation for ESTJs. Tasks aren't simply abandoned because they've become difficult or boring – people with the ESTJ personality type take them up when they are the right thing to do, and they will be finished so long as they remain the right thing to do.
  • Strong-willed – A strong will makes this dedication possible, and ESTJs don't give up their beliefs because of simple opposition. ESTJs defend their ideas and principles relentlessly, and must be proven clearly and conclusively wrong for their stance to budge.
  • Direct and Honest – ESTJs trust facts far more than abstract ideas or opinions. Straightforward statements and information are king, and ESTJ personalities return the honesty (whether it's wanted or not).
  • Loyal, Patient and Reliable – ESTJs work to exemplify truthfulness and reliability, considering stability and security very important. When ESTJs say they'll do something, they keep their word, making them very responsible members of their families, companies and communities.
  • Enjoy Creating Order – Chaos makes things unpredictable, and unpredictable things can't be trusted when they are needed most – with this in mind, ESTJs strive to create order and security in their environments by establishing rules, structures and clear roles.
  • Excellent Organizers – This commitment to truth and clear standards makes ESTJs capable and confident leaders. People with this personality type have no problem distributing tasks and responsibilities to others fairly and objectively, making them excellent administrators.

ESTJ Weaknesses

  • Inflexible and Stubborn – The problem with being so fixated on what works is that ESTJs too often dismiss what might work better. Everything is opinion until proven, and ESTJ personalities are reluctant to trust an opinion long enough for it to have that chance.
  • Uncomfortable with Unconventional Situations – ESTJs are strong adherents to tradition and when suddenly forced to try unvetted solutions, they become uncomfortable and stressed. New ideas suggest that their methods weren't good enough, and abandoning what has always worked before in favor of something that may yet fail risks their image of reliability.
  • Judgmental – ESTJs have strong convictions about what is right, wrong, and socially acceptable. ESTJs' compulsion to create order often extends to all things and everyone, ignoring the possibility that there are two right ways to get things done. ESTJs do not hesitate to let these "deviants" know what they think, considering it their duty to set things right.
  • Too Focused on Social Status – ESTJs take pride in the respect of their friends, colleagues and community and while difficult to admit, are very concerned with public opinion. ESTJs (especially Turbulent ones) can get so caught up in meeting others' expectations that they fail to address their own needs.
  • Difficult to Relax – This need for respect fosters a need to maintain their dignity, which can make it difficult to cut loose and relax for risk of looking the fool, even in good fun.
  • Difficulty Expressing EmotionThis is all evidence of ESTJs' greatest weakness: expressing emotions and feeling empathy. People with the ESTJ personality type get so caught up in the facts and most effective methods that they forget to think of what makes others happy, or of their sensitivity. A detour can be breathtakingly beautiful, a joy for the family, but ESTJs may only see the consequence of arriving at their destination an hour late, hurting their loved ones by rejecting the notion too harshly.

ESTJ Relationships

ESTJs are fairly unique in that their relationships don't really change as they progress from the dating phase into more steady, long-term relationships and further into marriage. Because they value honesty and straightforwardness so highly, people with the ESTJ personality type are likely to be clear about who they are, what they're like and what their goals are from the start, and to stick to those statements long-term. So long as their partner is able to take them at their word and follow suit, they are bound to be extremely stable relationships.

This Is the Chance to Do Something

This isn't to say that there isn't any growth of course – character development is always a high priority for ESTJs, and each life goal is important. Rather, it's that shifting moods, goals and desires are unlikely to fundamentally alter the basis of ESTJs' relationships.

There are certainly challenges, but ESTJs take their relationships seriously and are willing to put a tremendous amount of effort into ensuring that they remain strong and committed, and that effort pays off.
 
This may all sound a little stale, and indeed ESTJs are not spontaneous or unpredictable people, but they do very much enjoy taking their partners out and having fun. Social events and activities are ESTJs' idea of a good time, and while they may rely on familiar people and places, they do bring lots of energy and enthusiasm, which helps keep things interesting.

ESTJs approach intimacy with similarly physical, active intentions, and from fairly traditional ones as well. Wild ideas and poetry are for less mature personalities, or so ESTJs might say, though they do appreciate recognition and well-placed compliments to maintain high self-esteem. They may look for more stability in their sex lives than most, but ESTJs never fail to bring their characteristic vigor.
This hints at a challenge in ESTJs' relationships though, and that is emotional intimacy. Touchy-feely moments are few, as are verbal statements of love; this is usually fine, as ESTJ personalities find other, more tangible ways to express their affection. The problem is in recognizing the validity of those qualities in others, rather than simply dismissing them as pointless or irrational, something that can be extremely hurtful if ESTJs' partners are more sensitive.

Pay the Price to Secure the Blessing

ESTJs address conflict head-on with simple statements of fact – a very rational approach – but subtlety and emotional tact are sacrificed in the process. While ESTJs' level-headed, calm approach is appreciated by many, for others it is an uncomfortably direct approach. For all their social skills, ESTJs are especially bad at reading the emotional side of other people, and when it comes to their partners, it's more important than ever to try to improve.

ESTJs are people of strong principles and strong self-confidence. They use these qualities to protect their partners with admirable consistency. But people with the ESTJ personality type are also stubborn, with a firm belief in their rightness, and they can quickly damage more sensitive partners' fragile feelings. With this in mind, it is often best for ESTJs to find fellow Observant (S) partners in order to minimize communication barriers, with one or two opposing traits to balance their forceful character and provide opportunities for growth.

ESTJ Friends

ESTJs are strong, traditional friends who appreciate loyalty and shared values. Friendships with the ESTJ personality type are often defined by their mutual activities and routines, by external factors, more so than the sense of intellectual or mystical compatibility that many Analysts (NT) and Diplomats (NF) share among themselves. But this in no way diminishes the relationships – ESTJs' friendships of dependability and mutual interest can be powerful connections that endure life's changes with immutable constancy.

There Is No Pleasure in Having Nothing to Do...

Among their established friends, ESTJs show themselves to be outgoing and enthusiastic, always more than happy to bring others along for some healthy sport and outdoor activity. ESTJs sometimes get a little overbearing in their push for participation, but it's just because they want everyone to have a good time. ESTJs' friends are never short on invites to social activities and events, from tickets to a local ball game, to a weekend camping trip, to Sunday BBQ.

ESTJs seek strong friendships founded on trust and loyalty (though loyalty to family does come first). Active and with quick minds, people with the ESTJ personality type can't ever be accused of not doing enough to fend off a little boredom. While ESTJs may not always be the life of the party, they know how to play their part in making sure their friends have a good time.

The way ESTJs establish and maintain their friendships does limit the pool though, as they tend to seek out people who are similar to themselves, who share their respect for traditions and institutions. ESTJ personalities are naturally stubborn, and it can be hard for them to find enough common ground with people who constantly disagree with their principles and beliefs to really form those ties of friendship.

...The Fun Is in Having Lots to Do and Not Doing It

ESTJs' challenge in friendship isn't about finding fun things to do or people to do them with, but in finding diversity in their friends and activities. For all their community participation, ESTJs struggle immensely in even fully listening to differing opinions, let alone befriending people who consistently express alternate viewpoints. Whether about local political issues or the validity of a more emotional, idealistic disposition than they think is reasonable, ESTJs should make an effort to truly understand these alternate viewpoints.

Simply put, it's healthy for ESTJs to have some loyal opposition.
 
Exposing themselves to new ideas among acquaintances who think differently can do no harm – either people with the ESTJ personality type discover better ways and a stronger foundation, or they gain all the more confidence in their beliefs for having successfully defended them. Just as ESTJs may think those loners who spend their lives in their basements playing video games need to get out more, ESTJs themselves need to make sure they get out of their own bubbles of unchallenged opinions and beliefs.

ESTJ Parents                    

ESTJs' mantra of "hard work, tradition, respect" is best exemplified in their relationships with their children. In many ways, people with the ESTJ personality type are the classic 50's era father figure – very strict, and guardians of family traditions who have no trouble when it comes to enforcing the rules and standards they've established. Often seen as model citizens, ESTJs expect their children to carry that image, continuing the example they've set by being polite and respectful – insubordination is not tolerated.

ESTJs have a very responsibility-oriented life-view, a firm belief in the idea that one does what one can do in order to contribute to the family and community.
 
This view is of course extended to their children, and as soon as they are able, their children are expected to contribute in their own way, by cleaning their plates and their rooms and going to bed on time – by maintaining the order of things.

This inflexibility can become a challenge as their children grow into their more naturally rebellious adolescent years. ESTJs defend their own, and their relationships with their children are no different, but they expect their children to adhere to the structures they've put in place to ensure that protection. ESTJs enjoy creating secure, stable environments, and consider it an affront to have those considerations rejected – again, insubordination is not tolerated.

It's not that they have wild, high-flying hopes of perfection for their children – ESTJs are down-to-earth people and simply want to see their children develop into respected, responsible adults. But ESTJ personalities also want their children to be strong-willed and capable, and that is something that can only happen when they have the chance to make their own decisions, and the chance to face the consequences of those decisions, good or bad, with the love and support of their parents.

I've Got Big Shoes to Fill

They may face challenges as their children learn to balance a growing desire for independence with the respect and adherence to their duties required of them, but ESTJs do have a clear advantage of consistency and direct honesty that never leaves their expectations ambiguous. It can be a tall order, but ESTJs' children always know what they need to bring, and most will recognize and appreciate the dedication and hard work their parents brought in return.

ESTJ Careers

ESTJs' career paths are often as clear and straightforward as they are themselves. Though there are many directions they can choose to go, people with the ESTJ personality type almost always end up in situations where they have the opportunity to exercise their affinity for organization, structure, and follow-through. Providing further focus, ESTJs share a profound respect for tradition, stability and security, qualities which lend themselves well to progressing along clear paths to increased responsibility and dependability.

ESTJs' sense of loyalty results in them staying with a single employer as long as possible, and their reverence for established institutions often leads to work with well-respected organizations. Law enforcement, military service, hospitals and prominent legal firms are all able to recognize ESTJs' long years of service.

ESTJ personalities rise to the occasion and meet their obligations with enviable consistency, making them clear choices for advancement.
 
ESTJs are the image of the model citizen, and they strive to maintain this ideal throughout their careers. This helps them move forward into management as well – people with this personality type have many traits inherent to leadership, something that is often recognized regardless of their chosen industry. From the genuine enjoyment ESTJs feel in organizing other people to their knack for clearly expressing their principles, values and expectations, ESTJs are extremely effective managers.

Also fearsome leaders, ESTJs loathe disorganization, ineptitude, laziness and especially dishonesty, and when these values are crossed, ESTJ personalities do not hesitate to let their disapproval show. So long as everyone plays by the rules, ESTJs are incredibly efficient, their love of structure and thoroughness leaving a record of accurate, complete work that is on time and on budget. ESTJs are natural auditors, financial officers and business administrators, and any such and similar roles are excellent choices for them.

To the Victors Belong the Spoils

Hard work and self-motivation are also strong ESTJ principles, which makes them excellent sales representatives, whether in basic retail positions, part of office teams, or as independent agents. People with the ESTJ personality type stick to projects until they're finished, big or small, and are organized enough to make any necessary paperwork a mere minor inconvenience to their clients, rather than some baffling ordeal. These qualities combine to make the clear steps in advancement that ESTJs require in order to maintain a sense of accomplishment not just viable, but almost inevitable.

ESTJ in the Workplace

ESTJs show clear and consistent tendencies, and these are especially visible in the workplace. Whether subordinates, among colleagues or as managers, people with the ESTJ personality type create order, follow the rules, and work to ensure that their work and the work of those around them is completed to the highest standards. Cutting corners and shirking responsibility are the quickest ways to lose ESTJs' respect.

ESTJ Subordinates

ESTJs are hard-working and do things by the book. Though sometimes stubborn and inflexible, especially when presented with ideas that haven't been fully developed, ESTJ personalities are open to new methods that can be demonstrated to be better. However ESTJs are unlikely to do much experimenting on their own – adhering to stated responsibilities and fulfilling their duties is their primary concern.

ESTJs are also well-known for their loyalty and dedication, but in some ways this is contingent on their respect. People with this personality type are willing to voice their opinions, especially in deciding what is and is not acceptable – if provided with sensible responses that address their concerns, they are often satisfied with that. If ESTJs view their managers as illogical, dishonest or cowardly in their methods, they can be uncomfortably honest, if still calm and level, in voicing their opinions on that as well.

ESTJ Colleagues

ESTJs enjoy the hustle and bustle of well-organized workplaces. Honest, friendly and down-to-earth, ESTJ personalities are great networkers who enjoy connecting with others to get things done. Abusing this for advancement is unlikely, and is in fact something ESTJs frown upon. Shortcuts are irresponsible, and people with the ESTJ personality type lose respect quickly for those who try to push forward by showing off or promoting bold but risky ideas, making relationships with more inspiration-oriented colleagues a challenge.

ESTJs like to feel like they are a part of the team, and a part of the greater organization that they work for. To make sure this happens, ESTJs are nearly always willing to accept criticism that can help to improve their effectiveness, and always keep an eye on their surroundings to make sure they and their team deliver the results that are expected of them.

ESTJ Managers

ESTJs take genuine pleasure in organizing others into effective teams, and as managers they have no better opportunity to do so. While sometimes overbearing, even micromanaging, ESTJs' strong wills also serve to defend their teams and principles against diversions and cutbacks, regardless of who brings them. Laziness and bad work ethic are not tolerated by ESTJs under any circumstances.
ESTJs project natural authority, but they sometimes expect this authority to be abided unconditionally, resisting change and demanding that things be done by the book. Whether ESTJs' own book or the existing rules and traditions are used is subject to circumstances, but they do tend to rest on the security of tradition and precedent. Regardless, ESTJs' expectations are clearly expressed, leaving little room or tolerance for deviation from the agenda.

Conclusion

Few personality types are as practical and strong-willed as ESTJs. Known for their reliability and administrative skills, ESTJs are good at creating and maintaining a secure and stable environment for themselves and their loved ones. ESTJs' dedication is invaluable in many areas, including their own personal growth.

Yet ESTJs can be easily tripped up in areas where their rational and practical approach is more of a liability than an asset. Whether it is finding (or keeping) a partner, learning to relax or improvise, reaching dazzling heights on the career ladder, or managing their workload, ESTJs need to put in a conscious effort to develop their weaker traits and additional skills.

What you have read so far is just an introduction into the complex concept that is the ESTJ personality type. You may have muttered to yourself, "wow, this is so accurate it's a little creepy" or "finally, someone understands me!" You may have even asked "how do they know more about me than the people I'm closest to?"

This is not a trick. You felt understood because you were. We've studied how ESTJs think and what they need to reach their full potential. And no, we did not spy on you – many of the challenges you've faced and will face in the future have been overcome by other ESTJs. You simply need to learn how they succeeded.

But in order to do that, you need to have a plan, a personal roadmap. The best car in the world will not take you to the right place if you do not know where you want to go. We have told you how ESTJs tend to behave in certain circumstances and what their key strengths and weaknesses are. Now we need to go much deeper into your personality type and answer "why?", "how?" and "what if?"
This knowledge is only the beginning of a lifelong journey. Are you ready to learn why ESTJs act in the way they do? What motivates and inspires you? What you are afraid of and what you secretly dream about? How you can unlock your true, exceptional potential?

Our premium profiles provide a roadmap towards a happier, more successful, and more versatile YOU! They are not for everyone though – you need to be willing and able to challenge yourself, to go beyond the obvious, to imagine and follow your own path instead of just going with the flow. If you want to take the reins into your own hands, we are here to help you.

Saturday, June 20, 2015

Bump N Grind 2K - 2.5 Hr Playlist

      1. Ride Wit Me - Nelly
      2. Rollout - Ludacris
      3. Gasolina - Daddy Yankee
      4. Culo - Lil Jon, Pitbull
      5. Temperature - Sean Paul
      6. Shake Ya Tailfeather - Nelly
      7. Let Me Blow Ya Mind - Eve, Gwen Stefani
      8. Promiscuous - Nelly Furtado
      9. Hot in Herre - Nelly
      10. Yeah! - Usher
      11. Pon De Replay - Rihanna
      12. Get Ur Freak On - Missy Elliot
      13. What's Luv? - Fat Joe, Ja Rule
      14. Country Grammar - Nelly
      15. Don't Cha - The Pussycat Dolls
      16. Hips Don't Lie - Shakira
      17. Like Glue - Sean Paul
      18. Baby Boy - Sean Paul, Beyonce
      19. Give It Up to Me - Sean Paul
      20. E.I. - Nelly
      21. Flap Your Wings - Nelly
      22. St Louie - Nelly
      23. Batter Up - Nelly
      24. One, Two Step - Ciarra, Missy Elliot
      25. What's Your Fantasy - Ludacris
      26. Area Codes - Ludacris
      27. Hey Baby - Pitbull, T-Pain
      28. Limbo - Daddy Yankee
      29. What's That Girl - Eve
      30. Foolish - Ashanti
      31. Leaving - Ashanti
      32. Always on Time - Ashanti, Ja Rule
      33. Put it on Me - Ja Rule
      34. Livin it Up - Ja Rule
      35. Between Me & You - Ja Rule, Christina Milian
      36. Dip it Low - Christina Milian
 

Friday, June 19, 2015

Thursday, June 18, 2015

Fast Food Under 350 Calories - Steak 'n Shake


Original Steakburger
  • Single Steakburger - 280 calories
  • Single Steakburger with Cheese - 330 calories
Steakburger Shooters
  • BBQ - 140 calories
  • BBQ with Cheese - 170 calories
  • Chiptole - 160 calories
  • Chipotle with Cheese - 180 calories
  • Frisco - 160 calories
  • Frisco with cheese - 190 calories
  • Garlic - 250 calories
  • Ketchup & Mustard - 140 calories
  • Ketchup & Mustard with Cheese - 160 calories
  • Ketchup & Onion - 140 calories
  • Ketchup & Onion with Cheese - 160 calories
  • Plain - 130 calories
  • Plain with Cheese - 150 calories
Sides
  • Applesauce - 90 calories
  • Apple & Caramel - 120 calories
  • Baked Beans - 290 calories
  • Cottage Cheese with Pineapple - 150 calories
  • Coleslaw - 140 calories
  • Small Garden Salad - 45 calories
  • Bowl Veggie Soup - 130 calories
  • Cup Veggie Soup - 60 calories
  • Cheese Fries Small - 90 calories
  • Cheese Fries Medium - 180 calories
  • Cheese Fries Large - 190 calories
  • Chili Cheese Fries Small - 210 calories
  • French Fries Small - 240 calories
  • Cajun Fries Small - 250 calories
  • Parmesan Herbs & Cheese Fries  Small - 250 calories
  • Salt N Vinegar Fries Small - 250 calories
  • Sea Salt N Pepper Fries Small - 250 calories
  • Fresh Handcut Fries Small - 300 calories
  • Salt n Vinegar Fresh Cut Fries Small - 300 calories
  • Sea Salt n Pepper Fresh Cut Fries Small - 300 calories
Salads
  • Grilled Chicken Salad - 270 calories
  • Small Garden Salad - 45 calories
  • Blue Cheese Dressing - 130 calories
  • Honey French Dressing - 120 calories
  • Honey Mustard Dressing - 130 calories
  • Ranch Dressing - 150 calories
  • Reduced Fat Balsamic Vingarette Dressing - 50 calories
  • Thousand Island Dressing - 130 calories
  • Zesty Italian Dressing - 80 calories
Desserts
  • Chocolate Chip Cookie - 200 calories
  • Oreo Ice Cream Sanwhich - 240 calories
Breakfast
  • Shooter with Bacon - 170 calories
  • Shooter with Sausage - 180 calories
  • Breakfast Bowl without Hashbrowns - 240 calories
  • 1 egg scrambled - 80 calories
  • Side Order Bacon x2 - 100 calories
  • Side Order Sausage - 200 calories
  • Side Order Hashbrowns - 260 calories
  • Side Order Shredded Hashbrowns - 320 calories
  • Potato & Egg Taco - 180 calories
  • Sausage Egg & Cheese Taco - 180 calories
  • Toast Rye Buttered - 240 calories
  • Toast Sourdough Buttered - 230 calories
  • Toast White Buttered - 260 calories
  • Toast Wheat Buttered - 210 calories
  • Yogurt Parfait - 210 calories
Honorable Mentions (these are almost 350 calories)
  • Very Berry Strawberry Small - 370 calories
  • Orange Freeze Small - 390 calories
  • Strawberry Sundae - 390 calories
  • Strawberry Milkshake Small - 400 calories
  • Strawberry Banana Milkshake Small - 400 calories
  • Mocha Milkshake Small - 400 calories
  • Vanilla Milkshake Small - 400 calories

Tuesday, June 16, 2015

Tuesday Workout - Walk

 
 
Lesson Learned: That when you set a machine to leg work out, my heart rate will not go as high and the calorie burn will not be as significant. That said, my sweat stains were very much concentrated on my glutes, thighs, and back so maybe not necessarily a bad thing. I put on a dress today that is usually kinda snug around the hips and it was fractionally looser.

Reflection: I spent a pretty equal distributions among Zones 2, 3, 4, and 5 and that feels like a win!

Today I Listened to: Episode 3 of Android App "The Walk" in between points of speaking I listened to An Ember in the Ashes Audiobook.

How To Shop Smart Using Apps


Okay,  these apps are my Weekly Shop Toolkit.
  1. Speedway - this is the closest gas station to my house and it just so happens they offer a reward system for buying gas there and purchasing snacks there so I know before I go to complete my shop that I will go for gas if it is needed and probably pick myself up a speedy freeze while I'm there to keep cool.
  2. Fifth Third - this is my bank, but if you have another bank it just makes good sense to download the app and make it a part of your561 weekly toolkit to know how much money is in the account and what bills have yet to be paid so you don't overextend yourself.
  3. Flip - I like to look through all the local ads first and make a note of anything that I need to have for house replenishment and looking at the sales helps me determine my meal plan for the week. That's right I plan my meals around the deals.
  4. Cartwheel - After checking out Flip I'll login in to the Target savers app cartwheel to see if there's a deal on anything I needed or might use as a meal option in Cartwheel. Bonus if it's something I can stack!
  5. Snap! - This app is backed by Group on. Essentially if you buy something from the list and take a picture of your receipt you earn money back and when you reach a certain amount you get that money back! Again, use this to determine your shopping list for anything you might need or could use.
  6. Checkout 51 - This app functions much like Snap! Upload a receipt to get money back!
  7. ibotta - This app lets you earn money back by first taking a poll, learning a video, doing a review, or learning a fact and then if you purchase the item scan in the receipt to get money back!
  8. Grocery King - I use the free version since I only use this to keep track of the items I need to buy. It limits the number of loyalty cards you can enter to 2. I haven't tried the pantry function yet to determine how many items you can track in your "pantry" yet but I will update this when I do know.
  9. Shopkick - check into store locations and scan items to earn points towards store gift cards!
  10. Fooducate - So you're standing in the grocery aisle staring at the section of peanut butter but you're trying to determine which is actually the healthiest, for Fooducate this is no problem. You tell it the things you want to avoid and the things you want and it will "grade" items you scan and let you know via letter grade if it a good choice for you. Heads up, the highest score you can get for a Strawberry fruit spread is a B, lol.
  11. RedLaser - Say you happened upon an item that might be a good idea to try but since it wasn't on your shopping list you don't want to splurge more than you have to, this app is great at finding the same item in other locations and tells you which has the lowest price.
  12. Calculator - So you can tally the cost of items as you place them in your cart, this will keep you from adding too many "extras" into the cart.
  13. BeepnGo - Loyalty card holder, it scans your loyalty cards and lets you know when promotions are happening at your favorite stores. Win!
  14. Smoopa - I use this as a piggyback off of ReLaser, if no one currently has the item at a price I am willing to pay you can setup Smoopa to let you know when an items fall to a certain price. Great for not necessary purchases.
  15. Wal-mart - If you do end up shopping at Walmart be sure to scan in your reeipt! If there's any major competitor with a lower price they match it and give you the difference to redeem on a digital gift card.

Monday, June 15, 2015

Monday Workout - Incline Interval Walk

 
 
Lesson Learned: I am staying at a hotel for a work conference and they have a decent gym but because I was so focused on getting it done I didn't even notice they had a huge rack of towels I could've used instead of continually wiping the sweat from my eyes. Also, that I do not like the Heart Rate Monitor pre-programmed workout, because of my heart condition it spikes high with little effort so even though I was barely moving it kept slowing my pace and incline further. That said, I LOVED the Aerobics pre-programmed workout. It started you at incline 0, then after a few minutes moved to 1 then to 2 and then 3 and then to 4 and back down the line, just like real hills. It worked my heart rate pretty hard core and even though I was COMPLETELY DRENCHED in sweat (seriously, not a dry spot on my clothing) I still felt really good. I kept the pace between 3 and 4.5 and it just felt great.

Reflection: Finished my workout at 9,000 steps so I only need to walk another 20 mins or so today to meet my goal. I will probably do another short workout after dinner depending on how bad I was.

Today I Listened to: Spotify Playlist Just Dance 2015, my power jam was Break Free, those 42 seconds I was in the highest heart rate zone I was jamming out to the chorus line. I can't say it enough I FEEL FANTASTIC like I can take on anything.

Why You Should Work Out On Your Vacation


I'm sure we've all heard about how it takes 2 weeks to make a habit, it's just as easy for a habit to be unlearned by simply skipping a ritual several days in a row and then you have to go through that re-learning phase to make it a habit again. Simply said, don't skip out on your workouts just because you're traveling because you'll struggle to fit it back into your routine.

Beyond that, the awesome benefits of working out often negate some of the problems that come with traveling: stress and sleeplessness.

It's incredibly easy to partially maintain the habit by using a hotel gym, bringing your running sneaks with you and explore the neighborhood in the morning, or perhaps bringing fitness DVD or have one downloaded to a USB drive. If you decide to explore be sure to consult the concierge desk on the best (ie safest) places and times to go for a jog. If these options are too much for your trip pack your swim suit, it wont take up much room and swim a few laps. If the hotel doesn't have a gym and you aren't keen on leaving the grounds go up and down the stairs, it is some seriously excellent cardio.

Sunday, June 14, 2015

Sunday Workout - Walk

 
Lesson Learned: All my workouts no matter what always start in the in the Blue and Teal zones but after the 30 minute mark even with about the same amount of effort my heart rate goes into the Green zone and sporadically into the Orange zone. So I know from now on I need to commit to workouts that are at least one hour to see the progress I want to see.

Reflection: Got my 10,000 steps in only 1 hour and 12.5 minutes! YAY! I'm super proud of staying in the green zone for about half of my workout. Out of curiosity I weighed myself this morning following my workout, WAIT FOR IT, DRUMROLL PLEASE, 128.8 with 24.8% fat!!! Breaking into the 120s after being in the 130s for so long feels really good. No measureable different in my waist line but I feel better about myself anyway. ::Great big pat on the back:: Hope everyone has an awesome week!

Today I Listened to: Episode 2 of Android App "The Walk" in between points of speaking I listened to my Spotify Playlist Bump N Grind 2K.


Weekly Progress Report - June 7-13

 

Total Steps: 82,769
             Last Week: 57,237
             Change: +25,532
Total Miles: 34.69
             Last Week: 23.51
             Change: +11.18
Weight: 130.4
             Last Week: 131.6
             Change: -1.2
BMI: 23.1
             Last Week: 23.4
             Change: -0.3
Fat%: 26.2%
             Last Week: 26.4%
             Change: -0.2%
Fat in Pounds: 34.1648
             Last Week: 34.7424
             Change: -0.5776

My Reflection on this week's progress or lack thereof: I didn't make the progress I wanted to make but I didn't 100% commit to completely healthy eating choices this week and on a few days I didn't meet my step, mileage, caloric burn & activity goals. However progress is progress even if it is small so I am not too discouraged. Below are my weekly stats.

 

Saturday, June 13, 2015

PreWedding Playlist


        1. Happy - Pharrell Williams
        2. I Gotta Feeling - The Black Eyed Peas
        3. I Do - Colbie Caillat
        4. Dancing in the Moonlight - Toploader
        5. Rude - Magic!
        6. Boom Clap - Charli XCX
        7. I Love It - Icona Pop
        8. We Found Love - Sugarland
        9. Teenage Dream - Katy Perry
        10. Walking on Sunshine - Katrina & The Waves
        11. Best Day of My Life - American Authors
        12. Love and Marriage - Frank Sinatra
        13. Everything - Michael Buble
        14. Lucky - Jason Mraz
        15. Kiss You - One Direction
        16. Marry You - Bruno Mars



Friday, June 12, 2015

Fitness with Heart Disease - The Struggle


A little over a year ago I was diagnosed with a Mitral Valve Prolapse and Heart Valve Regurgitation in my Mitral, Tricuspid, & Aortic Valves. My resting heart rate is 90 BPM and walking spikes my heart rate to 145 BPM pretty quickly . Since being diagnosed I have yoyo-ed in my commitment to fitness and weight-loss simply because it felt like the deck was stacked against me, like all routes would lead to failure and I was discouraged when I wouldn't make any progress. This is what it means to have heart disease in your 20s when you should be in the prime of your life but you experience irrational jealousy towards your friends that can do things with minimal effort that you struggle to do at all. I used to suffer from Too Much Too Soon Syndrome (TMTSS) because I just wanted to keep up and not be left behind in what felt like everything.

Breathe. It's okay. The road to healthy living with heart disease is difficult but not impossible and it's important to not get tunnel vision looking at others progress or giving up when you see a road block. As always before taking on any exercise program talk about it with your cardiologist. I go for EKGs every 6 months to re-tailor my safe fitness parameters to avoid overdoing it and landing in the hospital. Your cardiologist may recommend a cardiac rehab program - do not be alarmed, go, feel it out, it will be a great starting point. If not, be sure to ask how much exercise is good for you, what kinds you should avoid, would wearing a heart rate monitor benefit me, if so what heart rate monitor do you recommend, what signs should I watch for while working out, will I need to have any adjustments made to my medicine?

Generally exercise to broken into 2 categories: cardio and strength. I'm sure you can guess which provides the most benefit to your heart - cardio. Every good workout requires a warm up and a cool down which is usually a slower paced version of whatever workout you plan to do. If at any point you feel chest pain, dizziness, or breathlessness you are working too hard and you must slow down but don't come to an abrupt stop as this can worsen any feelings of palpitations.

Some pointers I have learned from personal experience:
  1. Avoid working out outside in extreme temps - it impedes circulation and can cause chest pain. Try to do indoor activities when the weather is not moderate.
  2. Be careful about taking really hot or cold showers after a workout, I know I always get dizzy and fall. Keep the temperate moderate and avoid sitting and then rising in the tub - it messes with your equilibrium and you could easily black out and fall. I don't even want to count the number of times I've fainted in the shower and woken up outside the tub with bruises I can't remember getting.
  3. Drink enough water - when you skip out on fluids you dehydrate and can experiences dizziness. but do not overdrink or you may vomit especially when its very hot outside if you ignore tip #1
  4. Do not eat and immediately exercise, you will likely vomit. Wait about an hour and a  half.
  5. Don't start off strong, ease into any training program and be sure to balance with rest to avoid physical injury and nauseas. If you stop for a few days ease back in as well.
  6. Block a time in your calendar to work out so you cant say you're too busy.
  7. Don't invest in tons of expensive equipment, the simplest solutions are always best. Save the flashy stuff once you've proven your commitment.
*These tips are also true for those not with a  heart condition

Interesting Facts from the American Heart Association
  1. For every hour of regular exercise you get, you'll gain about two hours of additional life expectancy, even if you don't start until middle age.
  2. Only 21% of people get the recommended (30 mins 5x a week) of daily physical activity.
  3. The single most effective form  of exercise to achieve heart health is walking.
  4. 69% of all Adults are overweight.
  5. Cardiovascular disease is the leading global cause of death, accounting for 17.3 million deaths per year, a  number that is expected to grow to more than 23.6 million by 2030.
  6. In 2011 787,000 American people died of various cardiovascular diseases, that's 1 in every 3.
  7. Every 40 seconds a person in the US dies of a cardiovascular disease.
  8. Only 27% of high school kids get the recommended amount of exercise.
  9. Of females that have cardiovascular disease 10% are between 20-39, for men that is11.9% - age does not make you immune.

Thursday, June 11, 2015

Fast Food Under 350 Calories Series - Arbys


Limited Time Offers
  • Garlic Parmesean Housemade Chips - 290 calories
  • Boylan Craft Black Cherry Soda - 170 calories
  • Boyal Craft Crème Vanilla Soda - 160 caloies
  • Boylan Craft Ginger Ale - 140 calories
Breakfast
  • Ham, Egg, & Cheese Croissant - 350 calories
  • Ham & Swiss Croissant - 270 calories
  • French Toast Sticks - 350 calories
Meat
  • Prime-Cut Chicken Tenders (3) - 350 calories
  • Jr Roast Beef - 210 calories
  • Jr Ham and Cheddar Melt - 210 calories
  • Jr Bacon and Cheddar Melt - 280 calories
Salads
  • Chopped Farmhouse Salad - Roast Turkey - 230 calories
  • Chopped Side Salad - 70 calories
  • Light Italian Dressing - 20 calories
Sides/Snacks
  • Curly Fries Snack Size - 240 calories
  • Potato Cakes (2) - 230 calories
  • Jalapeno Bites - 280 calories
  • Molten Lava Cake - 340 calories
  • Jamocha Shake Jr - 310 calories
  • Chocolate Shake Jr - 320 calories
  • Vanilla Shake Jr - 250 calories

Tuesday, June 9, 2015

Summer 2015 Health & Fitness Apps

It's been awhile since I've updated the applications I use and I've come to appreciate apps that work well together and with my existing equipment.


  1. FitBit - Remains my primary distance tracker and calorie burner since I already own a FitBit One, though I was given an UP24 but I don't really see that as a good alternative for me based on reviews. Some of the new dashboard widgets on the website makes it easier to see how you're doing over not just a week but over a 28 day period. They continue to make great strides in their UI and usability so this is always a top recommendation for me. For instance their calorie tracker application now supports scan which now makes MyFitnessPal completely useless for me, but hey, one less app to manage and install, huzzah!
  2. Basis Peak - I own one of their Basic Peak continuous heart rate monitors that I use to track my heart condition. I'm sure you must ask why don't you then get the Fitbit+HR, well because it's not nearly as accurate and this will also send me calendar, email, phone, and text updates like an Apple Watch and just flat out this is the one my cardiologist makes me wear and so far it works wonderfully though it's difficult to get it to sync with just any old running tracker app, which brings us to Runkeeper.
  3. Runkeeper - This is the only running/walking application I've been able to get my Basis Peak Heart Rate Monitor and it will allow Spotify to play music doing your run. It shows some of the basic data following the end of an activity and you can buy premium for $40 a year to get all the extra data points but truthfully I don't need them - most  of the data points I need can be pulled from FitBit (Weight & Distance) or from Basis (Heart Rate). The only thing that might be cool is to track your pace but you can manually enter that data into Fitbit's website with a Custom Tracker if you really wanted to.
  4. Digifit iCardio - If you are looking to more actively see how long you spend in each heart rate zone (think Orange Theory Fitness) then this app is more appropriate for you than RunKeeper. It will require that you have some kind of Bluetooth heart rate monitor but it doesn't seem to be very fussy about the ones it will accept to this is a good option for a heart rate targeted workout as opposed to speed or distance like Runkeeper. It's UI is a little more basic but it assigns a color to various heart rate zones based on age and weight. It also links with Fitbit.
  5. Impetus - Interval Timer, create your own personalized interval timer to run in the background of your workouts to let you know when to change up the activity or intensity.
  6. HealthyOut - This app is great if you still want to go out with your friends and family but you don't want to totally tank your weight-loss goal.
  7. Spotify - Pre-build favorite playlists to shuffle. Better than Pandora because you can choose exactly which songs just not the order unless you pay to be a premium member. But hey stock a list with your absolute favorite jams without the hassle of downloading and transferring. Maybe check out some of my pre-built playlists ;)
  8. Achievemint - An application that awards points for food logged, weigh ins, and activities as synced by other applications. Mine is set to sync from FitBit. It took me a few months but I did get the $50 Gift Card. Totally worth it!

Monday, June 8, 2015

Garlic Herbed Grilled Tuna Steak

Ingredients:
1 tbsp. olive oil
2 tbsp. minced garlic
1/2 tsp. dried Thyme
4 yellowfin tuna steaks
1/4 tsp. salt
1/4 tsp. pepper



Instructions:
  1. Place ingredients in bag and turn around so completely mixed and coated, refrigerate for 30 mins.
  2. Remove tuna from bag and sprinkle with salt and pepper.
  3. Use some oil on the grill rack or foreman plates.
  4. Grill tuna covered over medium heat for 4 mins on each side for medium rare.

Saturday, June 6, 2015

Chia Cherry Chiller Copycat Recipe

Chia Cherry Chiller Copycat Recipe

This year Planet Smoothie introduced a new super-fruit smoothie containing tart cherry juice, raspberries, blueberries, strawberries, & chia seeds.

Ingredients
1. 1/2 Cup Frozen Raspberries
2. 1/2 Cup Frozen Strawberries
3. 1/2 Cup Frozen Blueberries
4. 1 Cup Tart Cherry Juice
5. 1 Tablspoon Frozen Chia Seeds
6. 1/2 Cup Ice

*Include 1 Tablespoon Sugar if too tart




Instructions
1. Place the ice in the blender to blend down to small pieces
2. Add in the remaining ingredients and blend until smooth.
3. When finished taste, if too tart, add a little sugar.