We talk about “it” women and men in the media.

We ask if people have what “it” takes.

We are in search of “it” even when we’re not quite certain what that means.

What would change about our outlook if we realized and accepted we had “it” all along?

 It’s time to stop focusing on something elusive and almost impossible to define.

It’s time to stop measuring ourselves against unrealistic ideals.

It is time, instead, to celebrate that “it” no longer needs to be at arms reach.

It was within us from the start.

Words to Sweat by is proud to introduce a new blog series titled Faces of “Itness” which will showcase people who demonstrate that health and fitness (“itness”) come in all shapes and sizes, as well as methods, goals, and accomplishments.

Those included in the series will share stories that highlight everyday beauty, health, resilience, transformation, strength, acceptance, and compassion.

Who Will Be Included In The Faces Of “Itness”?

The launch of the series will bring you stories from:

1. Michelle McCullogh (Startup Princess)
2. Kristin Schaffer (FigureAndBikini.org)
3. Lisa Hickey (Good Men Project)
4. Jewel Figueras (Jewel’s Fab Life)
5. Heather Novak (Live Your Love Out Loud)
6. Marci Warhaft-Nadler (Fit vs. Fiction)
7. Jenn Walters (Fit Bottomed Girls™)
8. Charlotte Andersen  (The Great Fitness Experiment)
9. Heidi Barajas (BodySmart Fitness)
10. Sheri Chen (Happy Little Bento)
11. Sheila Viers (Live Well 360)
12. CJ Brasiel (Talk to CJ)
13. John Bingham (JohnBingham.com)
14. Emily Sanford (Skinny Emmie) and more…

And these stories are only the beginning.

Who Can Be Featured As A Face Of “Itness”?

While many of the people above are already known for being dedicated to health and fitness, a Face of “Itness” is anyone who has found a level of  life balance that includes health and fitness as a priority in the long term.

The goal of this series is to have hundreds of features creating a diverse collection of stories that will inspire and motivate anyone in need of a small pick me up (or large kick in the pants) to get and stay back on track with their goals.

If you’d like to be featured, submit your story here.

Should you eat prepackaged foods? Yes!

The picture below is an example to get you started.

Have you wanted to integrate more organic foods but think it’s too costly? Take a look at this piece on how to afford organic product on a budget to get some ideas.

Remember not to bite off more than you can chew and start slowly. While all of the suggestions are great, it is the perfect time to buy local as the farmer’s markets start bringing in the best of the Spring/Summer produce like sweet strawberries, peaches, snap peas, and asparagus.

If you don’t know where to start, print out a list of the “dirty dozen” and buy these first at the farmer’s market with the budget you have.

Once you start to see what’s available at the farmer’s markets near you and get a better sense of what is reasonable with your budget, you will be able to expand your choices. What’s great about the markets is that you can typically buy as little or as much as you want therefore you can get small amounts of different types of produce to include in a variety of salads, stir fry dishes, or as a side for your meals.

If you’re already buying organic, what foods do you always buy organic no matter the price?

Image: jannoon028 / FreeDigitalPhotos.net

Will you picture health and fitness with me?

With the continued conversation about the lack of images of real women, when I learned about the upcoming “Picture Today Inspire Tomorrow” event being held on May 15th I thought this would be a great time to do something about it.

This event is just the place to showcase women of all shapes and sizes doing the healthy things they love most: spin class, weightlifting, Zumba, hiking, running, karate, swimming, dancing in their living rooms, cycling, yoga, jumping on a trampoline, you name it.

Take a snapshot of you (and your friends if they’re with you) and not only post it to ADAY.org, but please post it to the Words to Sweat by Facebook page as well.

So mark May 15th on your calendars and snap a picture of what health and fitness mean to you.

Kale is in the spotlight a lot these days because it is such a great source of a variety of nutrients. But like anything, it’s hard not to get into a rut with how to use your new favorite (or not-so-favorite but you eat it anyway) ingredient.

So here are three easy ways to incorporate kale into dishes that are easy to make and good for you too:

1. Chili – Whether it’s homemade or from a can, meaty or meatless, it’s easy to give your chili a boost when you throw in some kale which will add nice additional flavor and texture.
2. Salad – When people first try uncooked kale, they often swear never to do it again because it wasn’t prepared in a way that makes this fibrous vegetable more edible. Not only do your muscles need a massage after a good workout, but guess what? You should massage kale before throwing into your salad. Need a new recipe? Here is a kale salad with avocado and a creamy hemp seed dressing.
3. Homemade pizza – You can get pre-made dough at places like Trader Joe’s or Whole Foods, or make your own (the master recipe in Artisan Bread in 5 Minutes a Day is a great recipe) and then add kale to whatever “topping” you create. One of my favorites? The pepperonata pizza recipe from The Lo Cholesterol Cookbook. The kale and bell peppers along with the tomatoes, onion, and garlic are delicious.

How else do you incorporate kale into your meals?

Leave a comment and share your ideas below.

Last month I asked, “Is Pinterest is bad for your health?” and, not surprisingly, I wasn’t the only one concerned with the impact the barrage of unhealthy images might have on girls and women.

Not only did Pinterest change their terms of service and acceptable use policy in late March, but now Instagram has followed suit, banning “thinspo” content.

What do you think – does banning this content have a real impact or is it ineffective?

This post is in celebration of Earth Day!

T-shirt refashion by Carrie of ThisMamaMakesStuff

If your old workout t-shirts have lost their shape but you still want to find a use for them try one of these 3 ways to upcycle them:

1. Refashion the t-shirt with This Mama Makes Stuff refashion tutorial (pictured above) or turn it into a racerback tank top with Blogilates’s tutorial (video tutorial below).

2. Have the shirt carry a load by making it into a reusable tote or a reusable produce bag.

3. Snuggle up with a bunch of old shirts after you piece a variety of shirts together and make them into a t-shirt quilt.

How do you upcycle your t-shirts after they’re no longer allowed to leave the house in their current form?

Image: Maggie Smith / FreeDigitalPhotos.net

Remember when it was as easy as turning on the sprinklers in your yardand running through them in order to cool down?

How do you stay cool in the heat now?

For those of you who have decided to camp out inside in order to avoid the heat, stop on over at Small Business Do It Better and check out the feature on Words to Sweat by!

Thank you, Ovaleye, for featuring Words to Sweat by as part of Facebook Friday.

Image: FreeDigitalPhotos.net

This post is in celebration of #earthweek as we lead up to Earth Day on April 22nd.

How many pairs of running shoes have stayed in your closet because you just can’t bear to part with them, but they aren’t good for much more than the memories of great outings already passed?

So if you can’t use them to run on something, why not let someone else run on their reincarnation and donate them to the Nike Reuse A Shoe program that takes them and turns them into play surfaces ?

While you’re at it, why not take your new pair of shoes and run around creating a play space in your community by volunteering your time or donating to Kaboom?

Your body, your mind, and your heart will thank you.

(Some of you may have noticed that the above image is NOT a Nike shoe, but a competitor. I did this on purpose because the program, thankfully, accepts ALL shoes that meet their needs so don’t be concerned if it’s not Nike.)

Image: Mantas Ruzveltas / FreeDigitalPhotos.net

This post is in celebration #earthweek as we lead up to Earth Day on April 22nd.

Now that days are longer (and hotter) we’re more active and the smelly funk of Spring and Summer returns to homes around the world.

In order to spare the air of those around us, we often turn to a variety of products (deodorant, dryer sheets, and air freshener) for that ‘clean, fresh scent’ – but many of the mass produced products are detrimental both to our bodies and to the Earth.

So why not try making your own?

If you don’t line dry your clothes, why not start with this super-simple idea for making your own eco-friendly dryer sheets? After that, you’re ready to make this easy air freshener.

And if you don’t sweat making either of those two, you can have a go at making your own deodorant.

What things do you use that are kind to the environment (and your sinuses) this time of year to make sure your workout gear doesn’t ‘pollute’ the atmosphere?