Tuesday, August 31, 2010


I really don't love Mondays.. Its the beginning of another LONG week.. My husband goes back to work everyday and the weekend is once again.. very far away. This Monday went by super fast though! I woke up and enjoyed my oatmeal while watching the news and got busy cleaning my house, like every monday, I like to get the chores done around the house, but now that were moving.. I feel like I don't even want to clean/organize since we are about to just pack it all into boxes..but I did it all anyway. I cleaned & folded 4 loads of laundry, swept and mopped, vacuumed, washed dishes/bottles and played & fed babies and even had time to blog a little. I made banana bread (recipe in post below), and then later for dinner I whipped up some spaghetti. My husband LOVES pasta! Me on the other hand would rather just not eat it. But because I love him I made it. And because I was to tired to cook anything spectacular.. Spaghetti is pretty simple. (as long as my husband does the dishes afterward)
*Whole wheat pasta
*LEAN ground turkey
*1 Can of italian style diced tomatoes
*1 bottle of veggie smart ragu

(just watch your portions of pasta but pile on the sauce)
1 hour of some kick butt body combat
3 sets of 15 : 20lb kettle ball swings
21's Biceps 7 full range 7 top half 7 bottom half 3 x with 12 lbs
Abs with medicine ball. up top and roll ups
( I don't count when doing abs, just go till I feel the burn and it hurts. :))
REMEMBER: When lifting wieghts, pick a weight that will be challenging for you. But good enough to make sure you use correct technique. If you make it through your sets easy no sweat.. grab a heavier wieght. got it? good.

Monday, August 30, 2010

Banana Bread

I LOVE banana bread, it reminds of me of being a kid and enjoying my grandmas delicious and warm banana bread on those fall afternoons.
Now, those that know me know that I hardly ever follow a recipe exactly, I don't measure perfectly, I eye a lot, I add more of what I like and of course I always make adjustments to make it healthy as can be.. So I actually just took my g.mas recipe and altered it to make it my own. Here is my banana bread recipe.
1/2 cup of agave nectar (compared to a cup of sugar)
1 cup of whole wheat flour (compared to 2 cups of white)
1 cup of white ( I would of actually used oat flour but didn't have any..)
1/2 tsp of baking soda
1 1/2 tsp of baking powder
1/2 c. of smart balance butter (compared to shortening/butter
3 eggs. only 2 yolk (compared to 2 whole eggs)
4 bananas (compared to 3)
1/2 cup of Greek vanilla yogurt (compared to buttermilk/sour cream)
1 tsp of vanilla
sliced almonds (optional)
bake at 350 degrees for 1 hour.
let cool, slice and


I started my Sunday with a little slice of this..

I absolutely love honeydew!, Actually, any melon!! They will be missed when the cold comes..ew.
For Sunday breakfast, I usually break away from my usual oatmeal and do something different to celebrate the end of the week! I chose egg white breakfast burritos this time.
I know this doesn't look to appealing.. but it really is.
4 egg whites with 1 yolk
1/2 a red pepper
some tomato
some mushrooms
a little purple onion
(you can use whatever veggies you love)
I simmer the onion, mushroom and pepper for a few minutes before I add the eggs and tomatoes
and sprinkle with mrs. dash and low fat mozzerella cheese
I use a low carb, whole wheat tortilla, these ones are only 81 cal.
After church I came home and made a protein shake, I sure was feeling my workout yesterday..(BODY PUMP + 1 mile run)
Yes, My protein shake is green.. I'm aware. Its because I put spinach in it!! I know, I know.. your thinking what the crap is she thinking.. I promise its so good! you can't taste it and you get the folic acid and the other health benefits of spinach!
1/2 cup of almond milk
2 cups of ice
1 scoop of vanilla protein
a handful of spinach
1/2 banana
1 tsp of xanthan gum
This is by far my favorite protein, Its the best I've tasted so far, We order it from bodybuilding.com to save some mula. You can never go wrong with Elite.
This one is has the 12 hour time release formula so it's smart to drink this at night before you go to bed. It will feed and help your muscles recover through the night.
Whey protein is smartest to drink post workout. Brent and I both love the chocolate whey by elite for after our workouts.
For Sunday dinner we of course had a little family gathering, I love getting together with family, Its always so much fun! But especially I tend to over eat at them.. But yesterday I was proud that I controlled my portion sizes and only picked the healthiest options, I passed up some delicious stuff.. potato salad, cheetos, soda, and some birthday cake and ice cream and just went with the grilled teriyaki chicken and some fruit, strawberries, just a couple grapes and of course watermelon (I could of eaten the entire thing.. best watermelon of the summer) .. not much i know, but it saved me probably from 1,500 unwanted calories and alot of fat. I went home after and had some thin triscuts and cottage cheese. Remember.. Its so easy to graze at family parties, so be smart. Especially if you can predict the kind of food your family always prepares. Just select the foods you know are best for you, and enjoy it.. then just keep yourself busy with conversation or taking pictures or playing with the kids there :)
The Workout
I don't really work out on Sunday, It is my rest day.
But I did jump on the tramp with my adorable niece and nephews
and of course enjoyed the Hale family tradition of walking the infamous Bountiful Boulevard.

Sunday, August 29, 2010

Where do you fall?


Small Frame

Medium Frame

Large Frame





























































I found this chart online, Its a guide for woman according to weight and height.
I wonder what is an appropriate weight for somebody like me, I'm 5'9 and I consider myself to probably be a medium/small frame. Well, if I go with a medium frame..So my weight is actually in check (refer to post below). Which makes me pretty happy, But I'm still going to look forward to my goal of having lean and tone muscles but still want to lose a few more pounds and mainly just healthy and happy!
Now, check where you fall, too little, too much? Don't let it get you down if its over, being sad or mad over it. It isn't going to help you change, You have to think positively, look at the bright side. Your striving... WE are striving to just be our best. You may not be there yet, like a lot of us. But YOU will get there.. make sure whatever your goal is, that it is realistic. keep your goal in sight and never give up.

Saturday, August 28, 2010

Dr. Appointment

I had my 6 week check after having the babies, Oh.. the joy.. Who really loves going to see the OB anyway!?. honestly, I do. Well, not the whole exam thing, or cervix checking thing, but I love the office and the nurses and most of all, my Dr. He is just great, He listens to everything you and your husband have to say, answers ?s to a capital T and is just a genuine guy, and not to mention does the best Cesareans to boot. Great Pregnancy= Great recovery.
So you know at every appt. while your pregnant they take your BP and your weight.. and of course I never looked at it.. mainly because she was fast at getting it before I could figure it out.. and because I was pregnant with twins and expected to gain a trillion pounds. But yesterday I checked out my chart. Here are my final stats.
My weight at my first appt. after I found out I was pregnant (10 weeks) was 159lbs..
It continued to climb to a blistering 184 the day I was in labor.
Total = 29lbs. (well 40 if you count from my pre preg. weight)
My weight today = 149.
Pre pregnancy average weight = 145
I think I gained most of my weight my first trimester!! Am I sad about my pregnancy wieght gain? heck no, I had two babies. I'm content.
Goal weight. 140. But really, I don't want to focus so much on my weight as I do my tone and lean muscle. I miss that. My baby "love" will transform... into muscle with time.
We all know muscle weighs more then fat, so with that being said. Its time to hit the gym and enjoy the bit of summer we have left. Running outside anyone?

The Dr. was pleased with my recovery and was pleased to see 2 happy and healthy babies. Everything looked or should I say "felt" good.. ew..anyway, I was given the get go to return to my pre pregnancy lifestyle. Lets get ready to WORK! (even though I had already half way returned.)
I celebrated Saturday morning teaching pump.. SUPER HEAVY SATURDAYS are BACK!! And I can honestly say. Pregnancy made me stronger.. but my abs are weaker. Ha! So next week..
Be there.
Q. Do you love Body Pump?
Yes.. I love it.. every second.
Q. Whats your favorite workout?
Anything that has to do with group fitness, I just feed off the energy in the room!
Q. Who wants to start a running group?
I'm going to start training. who's in????
Leave your answers in a comment :)

For Breakfast Yesterday, I had my wonderfully fast oatmeal.. which is my staple in the mornings! It really just gets me through the day.

1/2 cup oldfashioned oats
1/2 scoop of vanilla protien
handful of blueberries and raspberries (great antioxidants)
and some sliced almonds

Mid morning snack I just had some asparagus, not my original plan but the only really quick veggie I had... I just brush them with a little olive oil and sprinkle with Mrs. Dash seasoning.
(oh, and I made enough asparagus to last 2-3 days, its filling I promise)I was out running errands yesterday, like a crazy person and I didn't get the chance to eat a decent meal.. But I did have a Luna Bar (180 cal).. Bad I know. Never skip meals.. it causes your blood sugar to drop then you start to crave carbs and it causes you to overeat your next meal. But at least I had something right?!

But then I came home to make my FAVORITE summer snack! and its so simple..
I used FAGE all natural greek yogurt, this one is plain and really has a weird flavor but I mixed it with some carbmaster vanilla yogurt ( You can get it at Smiths, and its "smarter" then the "lite" version.) But this is why I love the greek yogurt...
120 cal. for 1 cup
0 fat
low carb, low sugar 9g
20 grams of protein

..My special parfait..
Layer it however you want!
I love berries! so mine just goes
yogurt mix
raspberries (Driscolls are the best, well besides bear lake)
topped with fiber one cereal

This is pretty much the regular for dinner.
8 oz grilled chicken (this one is seasoned with lemon pepper)
Green Beans
Baked sweet potato with a tablespoon or less of smart balance butter and Mrs. Dash
(We precook potatoes and grill chicken so its super easy to just heat everything in the microwave) But of course everything taste better fresh, But hey face it.. someday's you just don't feel like making dinner and or have time.


Row machine 400 M. (abs, shoulders, & back)
30 20lb kettle ball swings (Quads, Hamstrings, Abs, & shoulders)
15 Burpees or updowns (Full body).
30 lunges, (Hamstrings, Glutes, & Quads)

Repeat 4 X
as fast as you can!

I did this workout with my sister-in-law which always makes a workout better, if you do it with a friend!
Q. What is your "Staple" meal?
oatmeal with berries.
Q. What is your Favorite Veggie?
Green beans, love them especially fresh ones steamed :)
Q. What is your most dreaded workout?
I love working out.. but if I HAD to say something.. I would have to say Burpees. But I love the results.
Leave your answers in a comment :)

Wednesday, August 25, 2010

{..6 weeks..}

I went from this...
To this...in 6 weeks..
Well, I got some work to do.. But thats why I started this blog.. right?! Its been exactly
6 weeks since I had my sweet babies. I have my Dr's appointment on Friday to get the go ahead to pick up my normal fitness regime.. In which I will be sharing with all of you each day, Also, I will be starting a food journal, so I'll be sharing what I put in my mouth everyday, I will not however, be on a restricted strict diet.
#1 because I am breast feeding and need to keep the milk a flowin..
#2 I think strict diets are absolutley absurd.
But I will be eating a healthy, balanced diet, that I think anyone could benefit from. I hope in doing this it will motivate me to help me get rid of this baby "love". I really think after having your babies it makes you even stronger then you were before. I'm going to do it.. and you can to!!!

Tuesday, August 24, 2010


So, I have come up with a challenge for myself, I got actually got the idea from another blog, and thought to myself.. why not?! Are you ready for this.. 101 Goals in 1001 Days! So, You make a list of 101 things you want to accomplish, Put the list somewhere where you will see it every day. It could be an activity of something you want to do for the first time or something you would like to do again, something you want to make, somewhere you want to go, and my favorite is something that may make you a better individual then who you were before. Share your list with people, so you feel obligated to do it. Be realistic, but challenge yourself too!
Here is my list:
1. Lose 10 lbs (this is my baby weight plus a little extra)
2. Make ruffles for a shirt.
3. Organize a coupon book
4. Make a delicious healthy dinner 3 times in 1 week
5. Donate for a special cause.
6. Run a 5k
7. Start training for another 1/2 marathon
8. sign up and complete another 1/2 marathon
9. Put an offer on a house sept 212010
10. MOVE oct 21 2010
11. Read to my Babies everyday for 2 weeks.
12. Jump the wake on a wakeboard.
13. Pick up another class to teach at the gym.
14. Talk to a friend I haven't talked to for awhile on the phone! no fb/blog/IM/email.
15. Come up with a family motto and hang it in our home
16. Read the BOM again.
17. Pray every night for a month
18. Make a family dinner and take it to their house.
19. Make somebody's day better
20. Actually do my visiting teaching for 2 months (hey, this is realistic)
21. Visit my husband at work at least 1 time a wk. for a month
22. Drink 2 liters of water for 3 days straight.
23. Refrain from gossip for one month.
24. Give a compliment to my husband each day for a week.
25. Treat myself to a manicure.
26. Make cookies for neighbors
27. Support brothers by going to at least 3 of their games
28. Take first family vacation
29. Finish my thank you cards for babies
30. Send out babies announcements
31. Fly on a plane
32. Say I love you everyday
33. Write encouraging words to someone in need.
34. Learn a new body pump release
35. Learn a new body attack release
36. Squat my body weight at least 3x.
37. Clean bathrooms once a week for a month.
38.Buy a new couch.
39. Sell our Condo we decided to rent it.
40. Have a slumber party at my house with my siblings.
41. Read the ensign this month
42. Find a quote of the day everyday for a week.
43. Find a scripture of the day everyday for a week.
44. Make a etsy acct to sell my flowers.
45. Get over 30 followers on my blog
46. Buy a trampoline.
47. Plan and celebrate a birthday bash.
48. Repaint a room
49. Decorate a room.
50. Buy a treadmill
51. Mow a lawn
52. Plant a garden.
53. Make a piece of jewlery I'll actually wear.
54. Make my own cards for people.
55. Get Family pictures taken
56. Help someone move.
58. Pay for a professional massage
59.Go on a vacation with just my husband.
60. Go on a Cruise
61. Go on girls only trip.
62. Talk in church
63. Bear my testimony.
64Get a.  new calling
65. Meet a new friend
66. Write in my journal everyday for 2 weeks straight.
67. Avoid refined sugar for 2 weeks.
68. NO soda for 1 month.. not even a sip.
69. Create a scrapebook for the babies.
70. Be in a wedding.
71. Visit the temple once a month for 3 months consecutivley
72. Plan meals for a week.
73. Try a new recipe
74. Make homemade whole wheat bread
75. Catch a fish
76. Kiss in the rain
77. Play volleyball on the beach
78. Enjoy a pina colada on the beach
79. Swim with Dolphins
80. Cheer for a winning team
81. Plan a fun get together
82. Roast marshmallows/smores
83. Get my abs back
84. Enter a contest
85. Certify for combat
86. Get into cycling
87. Buy a road bike
88. Go to a Rodeo
89. Go to 2 concerts
90. Go to Jazz game
92. Take babies down a slide!
93. Buy a new bed
94. Complete a crossword puzzle.
95. Visit a new temple.
96. Make dinner for missionaries.
97. learn to wakeskate.
98. Go snorkeling
99. Gamble in a slot machine.
100. Go to a broadway show.
101. Cross out everything on this list!

So, there is my goal list, all things I aspire to acheive in the next 1001 days!!
Wheres your?!

Monday, August 23, 2010

What is that smell!?

So, for the past 6 weeks, as a new mother.. I have experienced alot of new things, smells being one of them.. The smell of new babies, their poop, the baby lotion, used breast pads, babies breath and now.. MaPLe SyRup?!
The past couple days I would get a whiff of maple syrup.. in the morning when I get out of bed, at the gym, cleaning my house, nursing my babies.. I just thought maybe its my new deodorant, But after awhile, I got tired of smelling like a giant pancake. And getting the sudden urge to make waffles.. ha! I found out that the herb I'm taking to help stimulate more breast milk is the culprit.. So I did a little research.. www.kellymom.com/herbal/milksupply/fenugreek.html

Well, there you have it.. Yours truly will smell like maple syrup as long as I continue taking fenugreek.


I love Breakfast! It is my favorite meal of the day. My favorite quick breakfast is OATMEAL, because lets face it. The mornings are always a little hectic in the Bement household.
I love oatmeal because its a complex carb that is filling, takes time to digest and you can mix it with any fruit, and I love fruit to, so I get the best of both worlds. This bowl of oatmeal is usually my number one pick in the morning.
*1/2 cup of old fashioned oats ..150 cal..
*add water, whatever amount you want, rather you like it thick or runny
*Put it in the microwave for 1 minute
*Add a handful of blueberries (great antioxidants, and low cal)
*Some slivered almonds
*1/2 a scoop of vanilla protein powder
*and a tablespoon of agave nectar (www.allaboutagave.com) and stir it all together.
It will keep you full all morning! Now, avoid the pre-packaged oatmeal..which can have as much sugar in them as a bowl of sugary cereal. They are made with quick oats which are not as filling as old fashioned. So you will get hungry sooner. Its also cheaper to buy your oats in bulk anyway, I get mine at Sunflower Market, last week they were on sale for 50 cents a pound! You know I stocked up.
Enjoy your Breakfast! The breakfast of champions! Oh, and BTW this is a perfect post workout meal, complex carbs, protein, with natural sugar. I give it 5 stars *****

Thursday, August 19, 2010

Maternity Pictures?

So, I didn't do professional maternity pictures and this is why..

(so the link goes to the website but not directly to the pregnancy pics so click on photos and scroll to pregnancy) :)
Now, I have seen some classy, sweet, and cute ones before, but these were quite humorous.
Someone posted these on facebook so I had to share with all of you!

Wednesday, August 18, 2010

Mommy is BACK in the HOUSE!

Its TIME!! I'll be back teaching THIS Saturday, at GOLDS in Bountiful at 9AM!! I'll be teaching BODY PUMP which is such an awesome workout! We workout every muscle group! Using weights, repetition, an resistance. I'd love to see you there!! I also will teach BODY ATTACK, Its on Monday nights, I won't be teaching it for a few more weeks until I get my cardio swing back, I'll admit it, body attack is killer! But anyone can do it, theres different levels so nobody can say no. It challenges the body and has awesome results! So join me and we will get back in shape together!

just a few of my favorite things.

Now, like every pregnant woman I received a lot of advice, Everyone you talk to seems to give you their favorite baby tip. I loved hearing what everyone had to say, I did however decide what would be best for me and my babies. Here's what I have completely enjoyed so far.

..Aden & Anais blankets..
These are the best swaddlers EVER! So soft and you get a tight little bundle. I got them as a gift but you can get them at Sassy Babies
Babywise was introduced to me by my friend Ashley, She read and applied it to raising her sweet little boy. (who by the way is such a little stud!) I bought it, and read it, and I liked the concept of it which mainly is getting your babies on a schedule and teaches you how to teach your babies to sleep through the night. I started the schedule from the get go. Just because of the twins, when one wakes up, you wake up the other, They seem to be on the same schedule, Makes my life alot easier and we just put them in their cribs this week. We will see how it goes.
You can purchase it at barnes & noble, but I just ordered mine from amazon: used for $3
They give your baby a green one in the hospital, they really are the best for newborns! My kids really like them.. And you can get fun colors like purple, pink and blue at babies r us!
..Dr. Brown Bottles..
These are my favorite bottles by far, I actually really just have one.. cause I tried to save a couple bucks and get the Tippy Tommy ones, which are okay, But my friend Whitney uses these for every feeding! She swears by them, Her little man, hardly was gassy, never colicky and never had acid reflux. Oh, and they are on sale at Babies R us this week so I'm for sure going to go grab a few!
I LOVE my bouncers!! The babies love them to! They actually sleep in them and they are good to have after feedings so you can prop your babies up after feeding and burping them.

..Huggies Sensitive wipes..
These I just heard about the other day and went out to get them, They are awesome! First, they are folded so when you pull them out you get one and not a string! And Second they help heal diaper rashes! I used desitin but it didn't help, Whitney told me about these and we used them just a few times and the rash is already almost gone!
..Huggies Diapers..
The diapers, are fab! Especially for newborns because of the umbilical cord swoop in the diaper, They also have a indicator line down the center that is yellow and turns blue when wet! You can also save money if you order your wipes and diapers from AMAZON! http://www.amazon.com/Huggies-Diapers-Gentle-Care-Newborn/dp/B001HBXT40
Its 3 mega packs of 60 for $74.95, which saves you $45.04 and breaks down to be .94 cents a diaper! BIG SAVE!!

So if you want to try them I promise you won't regret it!

Monday, August 16, 2010

..Grocery Shopping..

Wanting to lose that baby weight with me? Shop smart! If you have time, plan your meals in advance. Make a list of things you need before you go to the grocery store. Eat before you go too, because you will be less likely to purchase something you would indulge in if your stomach is full.
Shop the perimeter of the store!! You don't have to go through every aisle of the grocery store. I always start with fresh fruits and vegetables and stock up!! Mom's eat on the go most of the time, what is faster then an apple, nectarine or bag of carrots?

Then hit up some whole wheat bread, and old fashioned oatmeal in bulk. Then I head around to pick out my protein, which usually is freshly sliced turkey, chicken breast, Ground turkey, and lean flank steak. My husband and I grill a bunch chicken breast and keep it in the fridge for quick meals throughout the week. Same with sweet potatoes. After I have my protein, I head over to dairy, low fat string cheese, carbsmart yogurt/Greek yogurt, skim milk/soy milk, fat free cottage cheese. I do however go down one aisle.. to the frozen vegetables!! Steamables are fab! Quick for those busy nights. You got your chicken breast, sweet potato and steamable. Heat it up and you got a meal! So shopping around the outside of the store is smart. You don't even have the chance to walk by the soda, treats and unwanted calories. Think Fresh and you'll be eating smart. Avoid eating out as much as possible! My husband and I really don't like to eat out, but we do enjoy times spent with friends out on a dinner date. I don't look at it as a diet. That's usually the mistake that people make is they tell me that I'm always on a diet.. now there is truth in that but its not a "diet" to me its just eating smart. I found this awesome grocery list and meal planning sheet from a friends blog. I love it and it helps for quick planning. Shop healthy and be happy!!

I promise you'll love it!


ummm.. I see them more as GUIDELINES.. There are so many rules to obey while your pregnant. But I would just call them guidelines. Why? because, who really knows if eating tuna, or sushi, or honey causes birth defects. Then after you have the baby there is even more "guidelines", nothing in the vagina for 6 weeks, avoid exercise, and don't fully submerge yourself in water. Now, don't get me wrong. They are guidelines for a reason. You don't want to do anything to endanger your baby or yourself. But you are, you, do whats best for you. Everyone that knows me knows I don't really hold still for to long. I love exercise, I think it is so important in your life. Not just for a healthy lifestyle but its a stress reliever, makes you feel better about yourself and really just makes you happy! As said best in Legally Blond, " Exercise gives people happy endorphins and happy just people don't kill someone" - Elle Woods. I started walking as soon as I got home from the hospital, and slowly started doing more activity everyday, I workout with my resistance bands, or do postnatal yoga. This last Saturday, I finally stepped back in the gym! I did a body combat class and loved it. It felt great to sweat again. Then later that day my husband and I went for a run. Which is when I realized its been awhile.. But it felt good to run! I'm anxious to get back at it. I love that I have my babies with me also, It adds resistance to my run and gives you a little something extra! Its been almost 5 weeks since my babies were born. So just do what you think is best for you. Everyone has their own opinion what they think is best. Personally, I was an active person before I was pregnant so I believe that my recovery has been so smooth because of that, so I feel that its okay to do what I have been doing. Don't take my example though and push yourself to do something if your not ready. Start off slow. I'm still taking it easy and rest when I can. But if you feel good, GO for it!

Saturday, August 7, 2010


Looking to lose wieght? Breastfeeding really does help! Check out this link!

..The Twins..

July 14, 2010
My babies arrived.
Two beautiful children that I will always cherish.
I love my husband, he is such a stud. And a wonderful father who is a big supporter for me.
My twins were born via Cesarean. I was lucky enough to have a quick recovery without any complications.
I am now 3 weeks postpartum.
It took me one full week to recover enough to feel like going for a walk and start exercising lightly. Dr's order is to wait 6 weeks before jumping back into my normal regimine. But for those of you that know me know that I really take that more as a "guideline".. I have started working out lightly with resistance bands and taking the babies on walks around our neighborhood, I also enjoy postpartum yoga. This is good and all but I can't wait to actually run, and get back to teaching!
My current weight is 154. only 9 pounds away from my pre pregnancy wieght..
Lets see how long it takes to achieve my goal.

36 weeks & 5 days!

This is me the day I went into Labor! Oh.. Mama.. Two babies, and 40 pounds heavier. Pre pregnancy I weighed 145. This day, I weighed in at 184. Throughout my pregnancy I continued to work out. I taught my body pump class up until I was 24 weeks with the twins then my dr. advised me not to lift wieghts anymore. I stopped teaching but I kept on doing my workouts on my own, walking, light wieghts, and SWIMMING! Swimming was my favorite type of workout. It is a full body workout and you get a tan along the way!