Karen's Fitness Blog

Moved blog.... again :-)

2009-01-22T03:21:00.000-08:00

I have moved my blogging over to the Transformation site http://www.transformation.com/klgfam/blog/

Moving.....

2007-10-30T11:37:00.000-07:00

Once again I am moving my blog....... This time it is to mulitply.

http://karensfit4life.multiply.com/

Pictures

2007-10-29T13:16:00.001-07:00

The cutest Buffalo Bills football player ever!

Catch!

That is big brother in the grim outfit and their cousin as a ninja turtle.

Making choices

2007-10-29T10:39:00.001-07:00

Making choices

Carefully consider your choices. But don't get so consumed with making the perfect choice that you fail to make any choice at all.

Most choices will involve some degree of compromise. In the real world, the perfect option may not be available to you.

Instead of holding out for a perfect choice that never does come, make the best choice from the options available to you. It's better to move forward with a slight degree of disappointment than to be endlessly stuck on making a decision.

Carefully and wisely consider your options, then go ahead and choose one. Take what you have to work with and begin actually working with it to create real value in your world.

Remember that the fulfillment of your dreams is a journey and not a single step. It is unrealistic and counterproductive to expect that a single choice will solve all your problems or instantly bring you everything you ever hoped for.

Over time, careful, intelligent choices will get you precisely where you want to go, even though each individual choice will involve a little compromise. Keep choosing the best every chance you get, and those dreams will indeed become real.

-- Ralph Marston

Monday

2007-10-29T09:48:00.002-07:00

I kept myself very busy this weekend. We had dinner at some friends' house Friday night after DH got home from work. DH had to leave early because he had to work early in the morning but me and the boys stayed until midnight. We played darts and they have a wii so I tried bowling. I think this is definately a game system I could really get into. What a blast. Saturday Kalvin and I worked outside. Kal mowed the lawn, AKA leaves and I took the yard blower to the rest of the leaves the mower didn't catch. I also fit in some laundry. Sunday I worked in the kitchen. Kalvin made a great batch of beer chili. We put 2 containers in the freezer and 1 is in the fridge for tonight. I also made homemade potato bread, YUMMY! I have not made homemade bread in years. To top it off I made Chinese Chicken Salad for dinner. I am exhausted this morning, LOL. I did manage to get up a few minutes early to squeeze in some time on the bike. I really wanted to start the week off good.

Today's Goals:
Vitamins [yes] already done
20 min on bike [yes] already done
64 oz water 24 oz already done
Walk both breaks
5 small meals
Get to bed before 10pm
No Regular Pepsi

Fri 10/26/07

2007-10-29T09:48:00.001-07:00

Yesterday was minimally better than the day before. It took everything I had but I did avoid regular Pepsi and I did get in both my walks. Work is still kind of screwed up but not as stressful today. The problems we have been having are minimal and the boss is gone .

I'm going to stick with No regular Pepsi today and my walks for goals. I am still in a bit of a funk. I'm hoping I will be ready for a fresh start and a great week on Monday......

Thur 10/25/07

2007-10-29T09:47:00.002-07:00

Yesteday sucked as much as the rest of the week. Today is looking a little better at work. We'll see how it goes. I think my only goal today is to avoid regular Pepsi and get at least one walk in.

Weds 10/24/07

2007-10-29T09:47:00.001-07:00

Yesterday was the day from hell at work and today is not looking much better. I didn't get to eat lunch until 3pm. It's 9:30am and I still have not eaten anything . I got to bed late AGAIN... shocker I know. I'm in a really bad mood today. I'm tired of not getting enough sleep, not getting in my morning workouts, work SUCKING and seeing my fat reflection. Enough bitchiness... I'm off to go grab something to eat while I can.

Tue 10/23/07

2007-10-29T09:46:00.003-07:00

I have not been doing well at all lately. I didn’t get any exercise in this weekend and I barely drank any water. I worked from home yesterday so I didn’t do any better. I got to sleep on time last night and then DS #1 woke us up about 11pm because he woke up with a bloody nose. I had a hard time going back to sleep after that, ARRRGGHH! I should be able to get out for both walks today for some exercise though. DH has a late meeting tonight so the odds of me getting to sleep on time tonight are not in my favor. Keep your fingers crossed for me and maybe I can at least get in 20 min on the bike in the morning.

Today's Goals:
Vitamins [yes] already done
64 oz water
Walk both breaks
5 small meals
Get to bed before 10pm
No Regular Pepsi

Mon 10/22/07

2007-10-29T09:46:00.001-07:00

Dinner was good. It was some grilled chicken, squash & zuchini with pasta in cream. They had carrot cake which I don't like so it was easy to pass on dessert and I didn't go back for a second helping. Not great but not the worst I could do.

Sunday was a lazy day around the house. We watched the Transformers movie. It was AWESOME! If you have not seen it yet, give it a shot. I actually got to bed by 10 last night for the first time in at least a week. I think I got in about 9 hours of sleep and it feels good! I'm working from home today. It's already 11am and I have not even started. So I better get my butt in gear!

Have a great day ladies!

Sat 10/20/07

2007-10-29T09:43:00.000-07:00

We stayed up way too late drinking and playing darts in the garage with some friends last night. I think we finally made it to bed about 1:30am and DS had us up about 8:30. Normally an hour shy on sleep wouldn't be too bad but since I've been a couple hours short for about the last week. It is really catching up on me. Luckily we just have a dinner for BIL's birthday tonight to go to and I don't think it will be too late. I have my fingers crossed that I can do some catch up on sleep tonight. Mmmmm I wonder what the heck we are having for dinner. I guess I better go call and find out........

Here we go again, LOL.....

2007-10-19T14:20:00.000-07:00

I decided to change where I blog again.....

http://360.yahoo.com/karenguilford

quote

2007-10-19T08:28:00.001-07:00

"Live in your imagination today, for tomorrow it can become your reality."
Kevin Eikenberry

quotes

2007-10-18T09:25:00.001-07:00

The secret of getting ahead is getting started. - Mark Twain

The world can only be grasped by action, not contemplation. -Diane Arbus

The man who removes a mountain, begins by carrying away small stones.
- William Faulkner

Motivation is what gets you started. Habit is what keeps you going.
-Jim Rohn

Thursday

2007-10-18T08:46:00.000-07:00

Yesterday's Goals:
Vitamins [yes]

64 oz water [?] I totally lost track yesterday. I know I got in over 40oz but other than that I have no idea.
Walk both breaks [yes]
5 small meals [yes]

Get to bed before 10pm [NO!] ARRGGGH~
No Regular Pepsi [yes]

I am so friggin tired. I didn’t get to bed until almost 11. I drank a glass of wine before going to bed in the hopes it would help me sleep better but it didn’t help. I think I actually slept less last night than the night before. I am so glad DH will be home tonight. Now let’s see if I can actually get caught up on my sleep rather than stay up late visiting DH. It is suppose to be pretty stormy out today so I am not really sure if we will make it out for our walks today or not.

Today's Goals:
Vitamins [yes] already done

64 oz water
Walk both breaks
5 small meals

Get to bed before 10pm
No Regular Pepsi

quote

2007-10-18T08:32:00.001-07:00

"We can do anything we want to do if we stick to it long enough."
Helen Keller

Resistance Band Exercises – How Beneficial Are They? - By: Michael Ward

2007-10-17T11:59:00.001-07:00

Resistance Band Exercises – How Beneficial Are They?
By: Michael Ward

The resistance band is an amazing product that has a very unique physical property which is known as variable elastic potential. Basically the way it works is that the more you stretch the band the more resistance that is applied, and the faster it will snap back. You will find that the resistance bands because of the elastic approach it will build up the speed in your body in comparison to weights.

Resistance band exercises are a great alternative to any type of fitness exercise that creates impact on the body, since it virtually has no impact. An instance where it may be useful for example is with multiple sclerosis patients who can barely walk will be able to utilize the resistance bands to keep the blood flowing through their legs by doing a few stretches with the band wrapped around one of their feet. The resistance band provides a great alternative for all individuals in society.

Advantages Of Resistance Bands -

• Excellent for muscle build up and toning of the muscles.

• Increases one's flexibility and range of motion.

• Eases the discomfort for sufferers of any movement disabilities due to its low impact activities.

• Great for rehabilitation patients who need to recover from an injury.

• Resistance bands can be used by all types of people, varying in heights, weight and age. This includes children as well!

• Use can be instant as there is no setup time, so therefore faster results will occur.

• Very inexpensive so affordable by all.

• Very portable ensuring your workouts can be undertaken in all types of environments.

• Resistance bands can be purchased in varying resistances, so as you improve you can opt for a more difficult band.

• Core muscles are engaged during your workout unlike other traditional strength training exercises.

• Can target the hard to hit muscles unlike most weight routines. In particular the fast twitch fibre muscles in your body are targeted.

• Can shorten the length of the resistance band and this can make the exercise harder to do.

• Can implement sport focused activities such as trying to improve your golf swing or pitching a baseball. Really builds the muscles in the areas that you should be focusing on for these sports.

Obviously a resistance band workout is not going to get all the results that you need. Because it’s more a toning exercise you need to combine the workout with mild aerobic exercises as well as a healthy diet. By doing this you will notice results much faster, and obviously achieve better results.

Just like with all pieces of fitnes equipment you need to warm up your muscles and joints before applying any type of resistance. A warm up can be for example performing the exercise without the exercise band. There are so many different resistance band exercises that this article would not be able to cover them in such a short time. If you search the term "resistance band exercises" on google you will have an unlimited source of workout images and routines at your fingertips. Don’t hesitate any longer, pick up a resistance band today and start achieving results in the different parts of your body today!

The resistance band is an amazing product that has a very unique physical property which is known as variable elastic potential. Basically the way it works is that the more you stretch the band the more resistance that is applied, and the faster it will snap back. You will find that the resistance bands because of the elastic approach it will build up the speed in your body in comparison to weights.

Eat better in just 4 weeks

2007-10-17T11:45:00.000-07:00

http://www.cnn.com/2007/LIVING/personal/10/16/o.not.dieting/index.html

Wednesday

2007-10-17T09:14:00.001-07:00

Yesterday's Goals:
Vitamins [yes]

20 min on bike [yes]
64 oz water [yes]
Walk both breaks [only 1] No walking buddy for the afternoon
5 small meals [yes]
Get to bed before 10pm [NO] see below, ARRGGH
No Regular Pepsi [yes]

I didn’t get to bed until almost 11 and still couldn’t sleep. I am a zombie this morning so no workout this morning.

Today's Goals:
Vitamins [yes] already done

64 oz water
Walk both breaks
5 small meals

Get to bed before 10pm
No Regular Pepsi

One more attempt

2007-10-17T08:29:00.000-07:00

One more attempt

If you are always willing to make one more attempt, you can reach whatever goal you choose. No matter what results you get, the only real failure is when you stop making the effort.

When you are mistaken, you can learn. When you are knocked down, you can get back up.

When you find that you've veered off track, you can correct your direction. When you discover that circumstances have changed, you can make adjustments accordingly.

Eventually, you'll reach the point at which the next attempt you make is the one that will complete the desired accomplishment. What a shame it would be to stop just one effort short of success.

For that next effort will make all the others pay off. Commit yourself to making one more effort, one more attempt, as often as necessary, and anything is within your reach.

Keep making that one more attempt, keep getting back up, and keep moving forward in the direction of your goal, one step after another. And you will surely get there.

-- Ralph Marston

quote

2007-10-17T08:24:00.001-07:00

"The longer you wait to decide what you want to do, the more time you're wasting. It's up to you to want something so badly that your passion shows through in your actions. Your actions, not your words, will do the shouting for you."
Derek Jeter

Tuesday

2007-10-16T09:14:00.000-07:00

Yesterday's Goals:
Vitamins [yes]

40 oz water [yes]
Walk on 1 break [yes] both
5 small meals [yes]

Get to bed before 10pm [yes]

I had a good day yesterday and I actually slept without any drugs last night :-) I was able to get up for a short workout this morning so I am back track now and feeling much better. DH is gone for the next 2 nights so I am really hoping I can get some descent sleep and get my morning workouts in while he is gone. Wish me luck.

Today's Goals:
Vitamins [yes] already done

20 min on bike [yes] already done

64 oz water 24 oz already done
Walk both breaks
5 small meals

Healthy Choices on food

Get to bed before 10pm
No Regular Pepsi

quote

2007-10-16T09:13:00.001-07:00

"The starting point of achievement is desire. Keep this constantly in mind. Weak desires produce weak results, just as a small amount of fire produces a small amount of heat."
Napoleon Hill

Quotes

2007-10-15T09:42:00.001-07:00

"It may not be your fault for being down, but it's got to be your fault for not getting up."
Steve Davis

"Problems are a sign of life'."
Normal Vincent Peale

"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending."
Carl Bard

Monday

2007-10-15T08:59:00.000-07:00

Today's Goals:
Vitamins [yes] already done

40 oz water
Walk on 1 break
5 small meals

Get to bed before 10pm

I didn't do good at all over the weekend. I think I am just now feeling somewhat back to normal. I am hoping to get to bed on time so I can get a workout in in the morning.

5 Reasons Why You Can't Lose Weight -- And How To Fix Them

2007-10-12T14:53:00.000-07:00

http://food.yahoo.com/blog/beautyeats/18198/5-reasons-why-you-can-t-lose-weight-and-how-to-fix-them

5 Reasons Why You Can't Lose Weight -- And How To Fix Them
Posted Tue, Sep 11, 2007, 6:47 pm PDT

You haven't had a bite of pizza or a lick of ice cream in, like, forever, but you still can't lose a pound. Waz up with that? Here's what, plus some expert fixes.

1. Consciously or Not, You're Clueless
"Very few Americans tell the truth about what they eat," says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet. In one USDA study, more than 80 percent of women underestimated their daily food intake by 700 calories! Part of the problem is visual: Most people don't have a clue what a true portion looks like, Somer says.

The Fix

Find your measuring cups and spoons and, if you don't have one, buy an inexpensive kitchen scale.

Then measure out the recommended portions of everything you eat for a week. You'll quickly be able to accurately identify a 1/2-cup serving of pasta, a 2-ounce muffin, 1 teaspoon of butter, a cup of cereal, or a 4-ounce portion of chicken.

2. You Skip Breakfast
Successful dieters share a common habit: They eat breakfast, say University of Colorado researchers who monitor people who have lost at least 30 pounds and kept it off for a year or more. The benefits are big. As well as preventing 10 AM attacks on the vending machine, eating breakfast boosts mood, memory, and work performance.

The Fix

Adopt the gold standard: Top 1 cup of whole-grain cereal with berries and fat-free or low-fat milk. Add OJ and coffee, and you're good to go for hours.
Try the make-ahead version: The night before, put these into a preheated wide-mouth thermos: 1/2 cup old-fashioned oatmeal, a few chopped dried apricots, brown sugar to taste, a dash of cinnamon, a drop of almond extract, and 1 cup of hot fat-free or low-fat milk. Close tightly. In the morning, just open the thermos, sprinkle with slivered almonds, and spoon out a warm, delicious, ready-to-eat breakfast!

3. You Eat Unthinkingly
Do you nibble off other's plates? Constantly taste test while cooking? Feed small fry in one-for-you, one-for-me bites? Each mindless nibble averages 25 calories, and with only four mindless bites a day, you gain a pound a month.

The Fix

Turn mindless into mindful eating, says Somer, by keeping a food journal and writing down every single thing you eat. You'll be amazed.
Eat food only after it's served on a plate.
Eat sitting at a table, not watching TV, driving, or flipping through magazines, and don't rush meals -- enjoy each bite.

4. You Drink More Calories Than You Know
Sugary sodas, teas, and juice drinks don't fill you up, yet they pack on pounds. So do happy hours. For example, sweetened bottled green tea has 140 calories, the equivalent of an order of hash browns. And a large margarita can have up to 800 calories, more than four cake doughnuts!

The Fix

If you can't give up regular soda, make it an occasional treat.
Nix super-sized cocktails and drinks made with high-calorie mixes or cream.
At parties, alternate a glass of wine with a glass of sparkling water.
Make your own iced green tea and sweeten lightly (1 teaspoon of sugar has only 16 calories). The plus: Home-brewed tea usually has more healthy antioxidants, which often get lost in commercial processing.
Cut juice calories by mixing 1/3 cup of OJ, apricot nectar, or your favorite juice with 2/3 cup sparkling water.

5. It's Not You, It's Your Life
You swear you want to eat well, but in the next breath lament how hard it is to find the time, money, or mental energy to make it happen.

The Fix

Try tough love: Stop blaming others, the weather, your job, your life, the dog, etc. Focus on reaching your goal. "People lose weight every day, often despite overwhelming odds," Somer says.
List your excuses, then brainstorm solutions: Lack of time? Cook large quantities and measure out portions to eat throughout the week. Keep meals simple. Buy prepared foods, including sliced veggies and fruits. Make eating right easy. It will work, and it will make you not just slimmer and healthier but physically younger: Maintaining a desirable weight can take 6 years off your RealAge.

Eat to Lose Before and After Workouts

2007-10-12T12:19:00.003-07:00

Eat to Lose Before and After Workouts
Posted Wed, Oct 03, 2007, 3:41 pm PDT
POST A COMMENT »
Eating just the right thing before lifting weights or jumping on the elliptical trainer can keep you energized until the end. What you eat "depends on how hard and how long you're exercising," says Elizabeth Somer, RD, author of Nutrition for Women. Here are her surprisingly easy ways to fuel your muscles before different workouts and--pant, pant--help you recover after you've worked your butt off.
A solid aerobics session--30-60 minutes
BEFORE

"A small liquid snack 5 minutes before a run, step session, or power yoga class turns into fuel almost immediately," says Somer. Let these rules be your guide:

1. Keep it light (under 200 calories) for faster digestion.

2. The less time you have to eat before exercising, the less you eat. You don't want stuff sloshing about in your tummy as you move.

3. Skip juice blends or energy drinks that list high-fructose corn syrup or glucose gels on the label. Both heavy-hitter sweeteners can make blood sugar levels plummet mid-workout.

A few 200-calorie-and-under suggestions:

A make-it-yourself 8 ounce fruit and low-fat yogurt smoothie or one of Dannon's Light & Fit ready-to-drink fruit smoothies
Carnation No Sugar Added Instant Breakfast drink made with a cup of skim milk or light soymilk
A 6 oz. glass of OJ and 2 graham crackers
AFTER

To re-hydrate and keep your blood sugar stable, have some water and:

A low-fat granola or energy bar
A cup of low-sodium chicken noodle soup
A piece of fruit or a small bunch of grapes
Hit-the-wall aerobics--60 minutes or more
BEFORE

You want a snack that keeps muscles supplied with a steady flow of glucose. "Just as a car sputters to a stop when it runs out of gas, you 'hit the wall' or 'bonk' if your glucose supplies are drained. Once that happens, no snack will fuel you fast enough to finish the workout," warns Somer. Before you go all out, have some:

1. Water to ward off dehydration, especially when it's hot.

2. Easy-to-digest, high-quality carbs that leave your GI track quickly and supply enough glucose to fuel a long workout.

3. Protein from yogurt, milk, soymilk, or nuts to offset a rapid drop in blood sugar from eating those carbs.

4. Foods that are light (again, 200 calories) and low-fat to avoid digestive problems. If your energy dips or your legs become shaky, eat more the next time until you hit on the right amount.

Good carb-protein combos:

Half a 4 oz. whole-wheat bagel with 1 tbsp. low-fat cream cheese
A small slice of last night's vegetarian pizza or 2/3 cup leftover spaghetti with marinara sauce
1 stick of low-fat string cheese, 1 medium pear, and 3 whole-grain crackers
AFTER

Recover with more water and a 100 calorie, all-carb snack, such as:

50 pretzel sticks
1/2 cup Breyer's Double Churn Fat-Free Caramel Swirl ice cream
Half a baked potato topped with 2 tbsp. salsa
Up to 60 minutes of gentle yoga, stretching, or tai chi
BEFORE

A pre-workout snack isn't essential for low-sweat activities--say, an hour of yin yoga or a stretch class. But if you're hungry, try a banana for potassium and 2 graham crackers for carbs. Wash it down with some water.

AFTER

All you'll need is more water.

Semi-tough strength training--30-45 minutes
BEFORE

Carbs with a dash of protein is your fuel of choice. Only serious body builders and weight lifters who pump for more than 45 minutes at least three days a week need extra protein--"most people get plenty," says Somer.

If you're borderline hard-core, try these 200 to 250 calorie protein-laced snacks:

Half a turkey sandwich on whole grain bread and a piece of fruit
A handful of trail mix (nuts, dried fruit, and seeds)
3 whole-grain crackers with 1 Tbsp. peanut butter and 6 oz. of V8 juice
AFTER

Re-hydrate with water and have the other half of that turkey sandwich--the protein helps repair and build muscles.

For the average gym rat who does 30 minutes of weight training two or three times a week, just have a high-carb snack 10 minutes or so before you start:

Plain, nonfat yogurt mixed with berries or applesauce
1 tbsp. nut butter and a sliced 1/2 banana on a 10" whole-wheat tortilla, all rolledup burrito-style
1 small (2 oz.) carrot-raisin muffin and a 6 oz. glass of OJ

An all-day hike, cross-country ski or snowshoe trek
BEFORE

To build your glycogen stores, plan ahead.
1. For a day or two prior to your outing, eat high-carb meals of whole-wheat pasta or brown rice dishes.
2. Drink ample fluids, too--at least 10 cups a day. Before setting out, have a substantial high-carb meal of pancakes or waffles with fruit.
3. In addition to lunch, pack a couple of energy bars, dried fruit-and-nut mix to nibble every 2 hours.
4. Regularly sip water or sports drinks; don't wait until you get thirsty.

AFTER

(Soak in the hot tub!) And keep drinking water. Have a high-carb snack such as a muffin, popcorn, pretzels, or hot cocoa and a graham cracker.

***

Not only will exercising regularly burn off all those snacks and more but it can make your RealAge as much as nine--yes, nine--years younger. And your body inches trimmer.

Nice.

9 Ways to Get More Out of Your Day

2007-10-12T12:19:00.002-07:00

9 Ways to Get More Out of Your Day
-- By Life Coach Mary Guarino, Ph.D

Here are some simple ways you can begin to take back some of your time:

Set aside a certain amount of time each day just to do what you want to do. How about 1 hour each day? If that’s not “possible,” start with smaller increments of time, say 15 minutes, and work your way up.

Doing part of something is better than doing nothing. Even if you can’t complete a task or a project, it is better to take a small “chunk” out of it rather than letting the whole thing slide until later. If you absolutely “hate” working in that manner, then just make sure you set aside a specific time to complete the entire task or project.

Learn to say “No.” This isn’t always easy, but it can make a world of difference. Even if you don’t want to say “No” completely, try to set limits around how much you will do and when.

Bundle your tasks. Save up non-urgent errands so that you can do those that are logistically close to one another.

Delegate. How much is your time worth? It may be worth the cost of hiring someone to do things like mow your lawn, clean your house, AND you will be purchasing the precious commodity of time. It’s more than okay to ask for help.

Do the yucky stuff first. Take care of the tasks that you dislike so that you don’t waste precious mental time ruminating about not having done them!

Are the things you feel you “have” to do really necessary? It can be easy to get caught up in the details to the detriment of the big picture.

Take an honest look at the activities and people in your life that are “energy drainers.” Do they need to be part of your life? What would happen if you eliminated or reduced your time spent on/with them?

And, most importantly, set aside time each week to do something special. Make sure that, no matter how busy you are, you take time to play. Spending time with friends, outdoors, at the movies, whatever makes you happy, is essential in helping you be the most focused and effective you can be with your time.

14 Tips for Starting and Sticking With It

2007-10-12T12:19:00.001-07:00

14 Tips for Starting and Sticking With It

Stop Failure Before it Starts
-- By Julie Isphording, former Olympian

For some of us out there, if we could just convince ourselves that there is enough time in the day to exercise, we could be on track to a great fitness program. For others, we get started but quickly lose momentum and give up. To help get started and stay on track, here are a few tips:

Throw away the bathing suit you wore in high school… and the memory too. It’s normal to have a mental image of yourself when you last exercised like a fiend. But if that image is from high school, you could be in big trouble. Even if it’s from last year, forget it. Remember as little as possible of what you used to look like. Starting today, make new memories.

Prepare. We already know you don’t have the time, so write it down like an appointment every day. You wouldn’t cancel an appointment, why would you cancel on yourself? Aren’t you important too?

Start slowly. Do much less than what you’re capable of. Take a 20-minute walk if you’re returning to exercise. You might feel like it’s not enough, but it’s a good start.

Get the family involved. Run while your daughter rides her bike. Go to a local track and let the kids play their own games. Run with your spouse. Sign up for a local 10K. Walk with your son. Celebrate with a little something special after every activity.

Where are your friends? Four words, four reasons – motivation, inspiration, determination, conversation. Surround yourself with friends who think positive and live large.

Put the pain in perspective. When the going gets tough, remember that you have survived 600 carpools, 540 loads of laundry (this month), 41 baseball games, 230 dinners and one family vacation. What’s the big deal?

Allow yourself to slow down. You’re driving this bus! For the first time today, you are in control.

Sign up for a race. It’s a goal to strive for and adds a little meaning to your everyday workout.

Run/walk in public. Be proud of your accomplishment. Take in all the sites and be an inspiration to others.

Just show up. Go to the gym, class, or the park. Once you’re there, it’s hard to say no. 98% of life is showing up.

Eat. Follow a healthy eating pattern. If you limit your calorie intake, you will not have enough energy to work out and your metabolism will slow down.

Understand your energy cycle. There are peaks during our days. Even during the week. Try to complete your workout when you feel good about yourself.

Wallow in your greatness. You can exercise to become a better exerciser, or you can exercise to become a better mother, a better father, doctor, teacher, or a better friend – or you can exercise to become BETTER. Be proud of that accomplishment.

Have fun. Where’s your childlike spirit? When you can make workouts "playouts," you’ve got it made.

Don’t give up on yourself. After all, it’s never too late to be that healthy person you might have been.

Fit To Run

2007-10-12T12:18:00.001-07:00

Fit To Run

The army's revised fitness program builds combat-ready bodies—and road-ready ones, too.
By Ted Spiker, Runner's World

In the 1970s and '80s, Frank Palkoska and Stephen Van Camp were charter members of the first running boom. As an Army officer, Palkoska logged mega miles during training, and Van Camp, once a high school sprinter, competed in 10-Ks and triathlons. Today, the bow-legged Palkoska has a repaired ACL. Van Camp has fake cartilage in his knee. The two don't blame running for their injuries, but their old-school approach to it. "Over-distance, overuse, and running while injured," says Van Camp.

Products of their time, maybe, but at least they learned from their mistakes. In 2003, Palkoska, who is now acting director of the U.S. Army Physical Fitness School at Ft. Benning, Georgia, and Van Camp, the codirector, revamped the physical fitness manual to keep performance high and breakdowns low—objectives that match any runner's goals.

Prior to the revised program, some units would run four to six miles three times a week, while others ran every day. That was fine for the already fit, but some soldiers with little aerobic experience were more prone to shin splints, patella pain, and other below-the-belt injuries. On top of the miles, soldiers just entering the army spend up to 12 hours lugging equipment and weapons, often wearing armor. "There's a cumulative effect," says Palkoska. "Not just the running time, but the total time they're on their feet."

Quality Over Quantity

The goal of the revamped program was to maximize fitness while minimizing injury. Most soldiers in basic training work out four to six days a week for an hour. Van Camp and Palkoska fine-tuned their speed session (six 30- to 60-second sprints with double recovery time) and standardized endurance runs to twice a week for 30 minutes. The new program also includes three days of strength training—focusing on upper-body and core moves—and a series of postworkout stretches. Mobility exercises (plyometrics) are done every day because they're a crucial skill for soldiers dodging bullets, but the workouts are also useful for runners, who may need to jump over curbs or side-step pooped-out competitors. "If all you ever do is run in a straight line, your ankles won't have the explosive power to cut or turn," says Van Camp. The soldiers' exercises and drills can be done with little equipment, which makes them perfect for runners without a lot of time to get to the gym.

While there was some resistance to the changes, the numbers won out. Independent studies showed a 12 to 25 percent decrease in injuries and significant increase in performance. "We saw improvement of fitness based on two-mile tests and fewer injuries," says Van Camp. But for him and Palkoska, it's not just a matter of making a few cadets score better on tests. It's about making sure their soldiers are as strong and as fit as they can be. That's some basic training we all can use.

Military Moves: What runners can learn from basic training

DYNAMIC WARMUP

Soldiers use these exercises to prepare for their workouts. You can do the same or incorporate them into a core or strength workout.

The Rower: Lie flat on your back with your arms above you. Perform a sit up by bending at your hips and knees and bringing your arms forward. Use your abdominal strength, not momentum, to pull yourself up. Do 10 repetitions.

The Prone Row: Lie face down with arms straight out. Raise your head and chest, then pull your arms back like a row. "This exercise compensates for all the time we spend sitting and bending over," says Van Camp. Do 10 repetitions.

The Squat Bender: Stand with your feet shoulder width apart. Squat until your thighs are parallel to the ground. Return to the starting position, then bend forward and reach toward the ground. Return to the start. Do 10 repetitions.

PLYOMETRICS

These drills give you power for the final kick. Add them to speed sessions.

Power Skips: Skip on the balls of your feet, keeping knees high and arms in an exaggerated running motion. Skip for 25 yards, rest, repeat. "When you explode up on each movement, you're working the three joints that give you explosiveness for sprinting," Van Camp says.

Laterals: Get in a slightly crouched position with your back straight and your arms out in front of you. Step quickly side to side, bringing the trailing leg next to the leading leg. Stay in the crouch and move 25 yards to one side, then return with the opposite leg leading.

STRENGTH

Do these as a circuit—one immediately after the other. Start with one set, build to three.

Push-ups: Hands and toes on the ground with back straight (knees can be on the floor). Do 10 to 12 repetitions.

Sit-ups: Lie with your knees bent and your hands behind your head. Use your abdominals to bring your head to your knees. Do 10 to 12 repetitions.

Pull-ups: Using an overhand grip, lift up until your chin is above the bar (or start in the up position, and take five seconds to lower yourself).

Variation: Hang from a pull-up bar with one overhand and one underhand grip. Turn your body sideways. Bend your elbows to pull your body up and bring your knees to your chest (right). Do five to eight repetitions.

25 Ways To Add Movement To Your Day

2007-10-12T12:11:00.001-07:00

25 Ways To Add Movement To Your Day
Here's a starter list of 25 life "activating" strategies:

Don't use the nearest bathroom. Use one that requires you to walk a bit, preferably up or down some stairs.

Balance on one foot while brushing your teeth. Balance on the other foot while combing your hair.

Park in the furthest space.

Move with your kids. Instead of just watching soccer practice, walk up and down the sidelines. Join in your child's karate class. At the playground, get off the bench and swing, climb, hang and slide.

Hide your TV remote, so you have to get up and walk across the room to push the buttons.

Never take an elevator fewer than three flights, take the stairs.

Get rid of your electric can opener and use a manual one.

Turn your coffee break into a walk break. Walk to a distant vending machine, cafeteria or coffee shop to get your snack.

Stretch or walk while you're talking on the (cordless) phone, preferably with a headset.

Set an "activity" timer or program your computer to remind you to take periodic walking and/or stretching breaks.

Take a five-minute walk before you sit down to eat.

Walk or bike to do errands instead of driving.

Take a minute to stretch your arms, legs, back, shoulders and neck whenever you get up from sitting or lying down.

Sweep your floors, patio and/or front walk every day.

During TV commercials, get up and walk or get down and stretch.

Socialize actively. Instead of sitting and talking, go for a walk with family and/or friends. Or go bowling, play Ping-Pong, basketball, bocce ball or line dancing.

Put your favorite mug on a very low shelf, so you'll have to squat down to get it out and put it back.

Take your dog for a walk every day. If you don't have a dog, borrow your neighbor's, or just walk your "inner dog."

Practice "aerobic shopping" by taking a lap around the mall or grocery store before you go into a store or put an item in your cart.

Avoid "drive-thrus." Park your car and walk in.

Practice good posture when you're forced to wait in line. Stand firmly on both feet and try to raise the top of your head to touch an imaginary hand held a quarter-inch above you. Let your spine extend, stomach lift, shoulders relax and arms fall at your sides.

Don't automatically drive. If the dry cleaner is across the parking lot from the bank, walk there. (Wear decent walking shoes or keep a good pair in your car.)

Install a chin-up bar in a convenient doorway, then use it often to chin-up, pull-up or simply hang.

Try musical housework. Put on dancing music and sweep, vacuum or wash windows to the beat.

Every time you hear a bell ring (phone bell, doorbell, church bell, etc.) take a deep breath and smile. Think of it as "mouth yoga" that relaxes hundreds of muscles in your face. And it's contagious, so pass it on.

quote

2007-10-12T12:09:00.000-07:00

"Within you right now is the power to do things you never dreamed possible. This power becomes available to you just as soon as you can change your beliefs."
Dr. Maxwell Maltz
1899-1975, Author

You-Can-Do-It Yoga

2007-10-12T12:08:00.001-07:00

You-Can-Do-It Yoga
Stand taller, look leaner and move more gracefully—even if you can't touch your toes.

By Naomi Barr, Prevention magazine

It's time to forget the idea that yoga is only for the young, the absurdly flexible, or the spiritually inclined. In fact, yoga is a fantastic addition to any fitness plan, no matter your age or ability. And even if you'd never try a scorpion pose, the health benefits can't be beat. Just one session can temporarily help lower levels of cortisol, a stress hormone linked to a greater risk of heart disease.

Research shows that yoga relieves back pain as well as or more effectively than traditional exercises. Most recently, a small University of California, San Francisco, study revealed that 90 minutes of yoga a week for 8 weeks may help decrease the frequency and severity of hot flashes by more than 30%. Still hesitant? You'll also increase strength, get toned, and sleep better.

To get you started, Peggy Cappy, creator of the Yoga for the Rest of Us DVD series, designed this easy 15-minute routine that uses a chair to gently increase your flexibility. "As your body becomes more resilient, your mind will, too," she says. "Everyday stresses, like traffic jams or rude people, won't push your buttons as easily." Perform this routine daily, and you'll be moving with more energy and ease within 2 weeks.

Workout Basics

The plan: Do each stretch one time, repeating on the opposite side where instructed. Practice the routine at least three times a week, daily if possible.
What you'll need: Comfortable, loose clothing; a mat or carpeted floor; and a sturdy kitchen or dining room chair.
For a challenge: Hold each pose up to 60 seconds.

Shoulder/Wrist Stretch

Realigns shoulders that are out of balance from carrying handbags on one side; soothes wrist soreness from too much computer time

Sit on edge of chair, keeping spine erect. Slowly swing right arm in a large circle, up in front and then down behind you. Start a second circle, but stop when hand is directly overhead. Keeping arm up, circle hand (from wrist) clockwise two times. Then lower arm behind you, completing the circle. Do two more arm/wrist circles and then repeat in the opposite direction, making counterclockwise circles with wrist. Repeat with left arm.

Wide-Legged Forward Bend

Stretches lower back, backs of legs, and inner thighs

Stand about 2 feet in front of chair, with feet as wide as comfortable. Turn toes slightly inward and contract leg muscles, keeping legs straight. Don't lock knees. Bend forward from hips, keeping back straight. Place hands on seat or back of chair. Keep head in line with spine. Hold for 20 to 30 seconds, imagining the space between each vertebra of the spine expanding. As you become more flexible, bend elbows until forearms rest on chair.

Modified Triangle Pose

Wakes up the whole body by stretching chest, hips, torso, legs, and arms

A. Stand with chair seat facing you. Separate legs about 3 feet, left foot under chair, toes pointing to left. Turn right foot slightly to left and align arch of right foot with heel of left. Keep legs straight. Contract legs as if hugging muscles to bones. Lengthen spine and extend arms out to sides at shoulder level, palms down.

B. Keeping back tall, gently push hips to right as you lean to left, bending at left hip and placing left hand on chair seat. Stretch right hand toward ceiling, looking up. Pull shoulder up and back to keep torso facing forward. To increase the side stretch, lower right arm so it extends at a diagonal. Hold for 20 to 30 seconds. Relax and repeat on right side. As you become more flexible, bend elbow until forearm rests on chair.

Calf Stretch

Relieves achy calves, tight Achilles, and cramped toes caused by wearing high heels

Start on all fours, hands beneath shoulders and knees beneath hips. Bring left knee to chest and then extend leg behind you, placing toes on floor. Shift left foot forward an inch and then press left heel back as if you are trying to touch it to the floor (it won't actually reach). Hold for 20 seconds. Return to all fours. Repeat with right leg.

Half-Bow Pose

Loosens the fronts of thighs, which get tight from too much sitting

Lie on right side, head on right arm. Pull knees up until thighs form a right angle with torso. Extend left leg in a line with upper body. Point, then flex foot. Hold for 5 to 10 seconds, then relax. Bend left knee and grab ankle (or pant leg) with left hand. Gently pull foot behind (shown) you so you feel a stretch along front of thigh. Hold for 20 to 30 seconds, then release leg. Roll over and repeat with right leg.

Twist

Increases back flexibility, so you'll twist more easily the next time you have to parallel park

Lying on back with arms out to sides, bend knees and place feet hip-width apart and about a foot away from buttocks. Keeping shoulders on floor, slowly drop knees to right side as you turn head to left. Let feet roll naturally and lower knees as far as comfortably possible. You should feel a stretch along left side. Hold for 20 to 30 seconds. Return to start position and repeat to opposite side.

11 Great Ways To Get Motivated

2007-10-12T12:06:00.001-07:00

11 Great Ways To Get Motivated
from the FoodFit Plan

You know you've got to get moving. You resolve to park the car a few blocks from work, take the stairs and hit the gym after work. But a few weeks pass and before you know it parking spots start opening up right in front of the building, the elevator is already in the lobby, and you've worked late every night that week. It's not that you don't know how to get fit, you just can't seem to stay motivated. We all know people who are religious with their workouts. So, what's their secret?

We asked fitness experts and regular Joes alike how they stick with their routine. These methods keep them moving; maybe one will work for you.

1. Make a mark on your calendar every time you make it to the gym or park. Seeing your motivation, (or lack thereof) in black and white helps keep you going. Suzanne Schlosberg and Liz Neporent, authors of Fitness for Dummies, Second Edition (IDG Books Worldwide, Inc., 2000) suggest "whether you write your goals on the side of your shoe or in your training diary, glancing at them on a daily basis will help keep you focused and motivated. Some people tape their goals to their bathroom mirror or refrigerators." Do whatever works to make you remember what you promised yourself.

2. So you're not Steffi Graf. That doesn't mean you can't join a tennis team. Richard Cotton, chief exercise physiologist for MyExercisePlan.com, says "joining a club, team, or finding an exercise partner…provides a support system and someone to simply share the experience with. Often times just knowing someone will be asking you 'How's it going?' can be the difference between exercise success and failure."

3. You can't leave a neighbor standing on the corner checking her watch. She knows where you live. Miriam Nelson, Director of the Center for Physical Fitness at Tufts University, and the author of Strong Women Stay Young and Strong Women Stay Slim (Bantam Doubleday Dell, 1999) says, "When I make a date with a neighbor to go for a run I keep it, and we have a great time." She also plans a regular appointment with her neighbors. "Saturday mornings several of my neighbors come over and we lift weights together; it's a great way to start the weekend," she says.

4. Working towards an event — like a 5K walk or run, or an overnight bike trip to a faraway bed and breakfast — keeps you on track. Every time you exercise you'll be closer to meeting your goal. "The minute you mail in your entry fee, you'll have a whole new sense of purpose. And the feeling of accomplishment you get from completing your event is like nothing else," say Schlosberg and Neporent.

5. "Music is a fantastic motivator," says Michael Olajide, Jr., a former professional boxer and inventor of Aerobox workout routines. "It can push you to do more and to exercise longer, even longer than you planned." Who doesn't get a surge of energy every time they hear their favorite tune? Plus, it's the perfect excuse to get that new CD.

6. "Do not workout to burn calories or lose weight," says Emme, plus-size model, author, and columnist. "There are more important things than burning calories taking place during your workout. Newfound self esteem and stress reduction are just two positive aspects of many that come to mind." If you're always focusing on burning off your morning doughnut, of course exercise seems like a chore. Try exercising for the sake of your health, not your body.

7. Forget about the "no pain, no gain" attitude. "The mind, body and soul connection is very important here, don't forget to have fun," says Emme. Pick an activity you've always loved, like biking or walking outdoors. The more enjoyable it is, the more likely you'll stick with it.

8. "When I go for a run I entice one of my kids to go with me — he or she goes on their bike and I run. It's a great way to be together with my kids," says Miriam Nelson. Who better to egg you on than the ones who love you best.

9. "Buying snazzy new workout shorts or comfy new cross-trainers can really get you fired up to work out, " say Schlosberg and Neporent. Once you realize how much better the right equipment makes a workout, you'll be loving your sports bra as much as soccer star Brandi Chastain.

10. Money is the ultimate motivator. Put a dollar in a jar every time you make it to the gym. At the end of a month, treat yourself to a massage. You'll be at the gym more often than the trainers.

11. "My mood motivates me to work out, so timing is everything," says Kathy Kaehler, personal trainer and author. If you aren't up for a workout don't feel guilty about postponing. On the other hand, exercise has been known to improve a bad mood. Work out your aggressions in the gym instead of at home or work.

Three Questions to Ask Yourself

2007-10-12T11:01:00.001-07:00

Three Questions to Ask Yourself
From Bob Greene's Best Life Diet

Before you start any program, give some serious thought to one thing: yourself. If you've dropped and regained pounds many times over, it's an indication that you may not be facing up to the reasons you misuse food. Answering these questions will help you change the pattern.

#1: Why am I overweight?

Rather than "I don't have time to make healthy food" or "I have to eat out a lot," recognize the feelings that lead you to overeat. For example, you're really anxious about work and ice cream calms you down. Or, your husband is emotionally distant and eating fills the void.

#2: Why do I want to lose weight?

If you say, "To look better," push further to ask, "Why?" Maybe you're afraid your significant other will leave you for someone prettier. But what does that mean about your relationship? Maybe you're trying to meet someone. Fine, but are there other changes you should be thinking about? After all, it's not only thin women who have partners. When people think that getting thinner will make them happy only to find it doesn't, it almost always leads to the misuse of food and a return to being overweight.

#3: Why have I been unable to maintain weight loss in the past?

Think back to the trigger that turned you from staying on a healthy program to eating out of control. Was the diet too rigorous? Did your spouse think you would fail? Many people have a core belief that they're not meant to be happy and so they continually find ways to sabotage themselves. Figuring out what drives you to relapse is the beginning of success.

As a reminder, always consult your doctor for medical advice and treatment before starting any program.

Walking 101

2007-10-12T11:00:00.001-07:00

Walking 101
from the FoodFit Plan

When you think of fitness and exercise, what comes to mind? For many people, it’s the high-tech gadgets, sophisticated workout plans and personal trainers that have become icons of the fitness world. All of these, whether you are daunted or enthralled by them, share one fundamental goal: to get your body moving.

If you prefer a simpler approach to fitness, try walking. This basic exercise method is accessible, effective and rewarding.

The First Step

As an aerobic exercise, walking offers countless health benefits, including heart-healthy perks such as lower blood pressure and cholesterol. It reduces the risk of diabetes, aids in weight loss, improves muscle strength and tone and, as with any exercise regimen, causes mental fitness to skyrocket. This low-impact activity can be enjoyed alone or in the company of friends. Walking is not, however, an exercise that lends itself to excuses. Virtually anyone can do it, anywhere!

All you need to kick off your walking routine is a decent pair of shoes (they should be supportive, fit adequately in the toe box, and feel snug at the heel), along with proper socks (cotton/acrylic blends are recommended) and a spark of motivation. After you've started, your own progress will fuel and inspire your exercise each day.

Begin your walking routine with a warm-up and simple stretches. Then pick up the pace and aim for 20-30 minutes of brisk walking, followed by a cool-down and more gentle stretching. Walking 3-5 times a week will produce results, although it's likely that before long, you'll want to add it to your daily routine.

Making Strides

You may find it useful to chart your progress. This makes it easy for you to increase intensity and duration gradually and to see the improvements you're making. Get creative with your walking regimen. Try incorporating light hand weights, varying speeds and new routes. Feeling really inspired? Look for somewhat hilly terrain. The resistance will burn more calories and produce increased strength and endurance in even less time.

If you are new to exercise, be sure to pay especially close attention to the signals your body is sending you. Do not ignore pain, and check with a doctor to find out if you need supports for your walking shoes. The last thing you want is a pesky injury to hinder your hard-earned improvements.

Walking is clearly a great way to get your body moving. It is effective in and of itself, and it is a springboard to endless possibilities for continued fitness and exercise. Be proud of the results you achieve, and most of all, enjoy the steps you take to get there.

Good intentions aren't enough to get you off the couch

2007-10-12T10:59:00.001-07:00

Good intentions aren't enough to get you off the couch

What can turn your willpower around: the three Cs--commitment, consistency, and convenience.

1. Commitment
To bring a greater sense of responsibility to working out, write an exercise contract that specifies when, where, and how they'll be more active. Sign it, asking a friend or family member to be your witness. It sounds crazy, but making your commitment public helps you to follow through.

2. Consistency
Tell yourself that no matter what, you'll work out today, even if it's just for 10 minutes. You don't have to be perfect--just being active every day will reinforce the idea that exercise is a habit worth your time.

3. Convenience
Get ruthlessly honest about what kind of fitness truly fits into your life. If you like kickboxing, Pilates, or yoga, but you never seem to get to the classes, try using DVDs at home. No time? Stash sneakers in your car and office so you can walk whenever the occasion arises. Ultimately, that's how we all get fit--doing the best we can a few minutes at a time, day after day.

10 Tasty Tricks

2007-10-12T10:57:00.000-07:00

10 Tasty Tricks

1. Use low-fat -- not fat-free -- cheese.
When all of the fat is cut out, it's replaced by chemicals to create that same creamy mouthfeel. Light cheeses have enough fat to retain flavor and mouthfeel with minimal additives.

2. Butterfly-cut beef cubes before marinating.
There's no need to eliminate beef from your diet entirely. Instead, keep portion sizes to about 3 ounces, and marinate beef before cooking for more satisfying flavor. Cut beef into uniform cubes, then slice each cube almost all the way through the center so it opens up like a butterfly. This allows marinade and heat to penetrate for better flavor and faster cooking.

3. Dry salad greens after washing.
If you don't, the remaining water will dilute the dressing, making you want to add more (which means more calories). Use a salad spinner, paper towels, or a kitchen towel to dry greens thoroughly.

4. Experiment with soy.
Protein-rich soy is a chameleon -- it takes on the flavors of other ingredients in a dish. Saute sliced firm tofu with veggies or add it to a broth-based soup. To cut fat and calories (while keeping taste!), replace the raw egg yolks in Caesar dressing with silken tofu, or make chocolate mousse using soft tofu instead of heavy cream.

5. Stock up on canned beans.
Unlike dried beans, canned beans are presorted, soaked, and cooked, making them a great time-saver. Before using them, drain and rinse beans -- you'll wash away the excess sodium used to keep them fresh.

6. Embrace phyllo.
Flaky phyllo dough has a rep for being high in fat -- probably because it's used to make decadent dishes such as spanakopita and baklava. But the fat actually comes from melted butter that's brushed onto the dough. Use a butter-flavored cooking spray such as Pam instead, and you'll get a buttery, golden-brown crust without the fat and calories.

7. Raid your spice rack.
Whenever possible, cook with herbs, spices, and mustards to add flavor and aroma for negligible calories. Spices and herbs lose pungency in about a year, so investing in some fresh, new ones now (try penzeys.com) is a great way to jump-start a commitment to healthy, tasty eating.

8. Opt for frozen veggies in winter.
They're packaged at the peak of freshness, making them a better choice than the vegetables in the produce section, which have likely traveled cross-country and lost freshness and flavor along the way.

9. Get more omega-3s.
These healthy fats boost immunity and reduce the risk of stroke, cancer, and more. Sources include tuna, salmon, walnuts, and canola oil. Or try new Barilla Plus Penne, a multigrain pasta made with omega-3-rich flaxseed, which has a similar taste and texture to white pasta.

10. Make only one dietary change a week.
Your mind and body need time to adjust to any change. For instance, if you decide to start getting more fiber, don't suddenly quadruple your intake -- it can lead to serious gastrointestinal distress.

Eat-smart tips from Arcoraci and Marjorie Livingston, R.D., a registered dietitian and nutrition professor at the Culinary Institute of America.

The Fitness Basics

2007-10-12T10:56:00.001-07:00

The Fitness Basics

Fitness can be defined in many different ways. To some people fitness might mean a slim waistline. To others it could be the ability to bench-press their body weight. And to others it might be a general feeling of wellness.

When you think of fitness, it's important to look at the big picture. It's not just about strength, endurance or fat content, but a combination of all these. You might be strong but have no endurance. You might have endurance but have little flexibility.

What you want to strive for is balance. Listed below are five key components important to a good definition of fitness. Investigate each one. Consider areas where you are strong and the areas where you are weak. Strive to improve in all these areas, because the results will permeate your overall well-being.

Five Components of Fitness:
Aerobic Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition

Aerobic Endurance

Aerobic Endurance is the body's ability to exercise whole muscle groups over an extended period of time at moderate intensity, utilizing aerobic energy. Your aerobic system uses oxygen to break down carbohydrates and convert them into lasting energy. Since it's a prolonged need, fats and proteins are also broken down, making aerobic workouts ideal for fat loss.

Aerobic exercise also increases heart rate, strengthening the organ's ability to contract. Stronger contractions mean an improved, stronger blood flow, in turn making a body better equipped for exercise.

Tips for Building Aerobic Endurance
Maintain your workout for at least 15-30 minutes at your target heart rate.

If you are having trouble maintaining 30 minute workouts, try staggering three 10 minute shifts throughout the day.

Workout at least 3-4 times a week for lasting effects.

Slowly increase your aerobic activities over a period of time to improve performance. Generally the more aerobic demands you make on your body, the stronger it gets. But be moderate. Slow gradations will help avoid injury.

Rest. The body needs time to recover and grow. Alternating days and staggering intensity of workout can aid in your overall development and prevent injury. Paying attention to your body's messages -- soreness, tension, aches -- can help you figure out when to work and when to rest.

Muscular Strength

Muscular strength is the capacity of your body's muscles to generate extreme amounts of force in a short period of time utilizing anaerobic energy.

Anaerobic energy produces short term bursts of energy, and does not require oxygen. Instead anaerobic energy comes from the burning of carbohydrates, and can be sustained for several minutes, after which a short rest time is needed to replenish the system. Anaerobic energy is used for everything from weight lifting and sprinting, to the low impact sports of tennis and golf. Anaerobic energy is also used within aerobic-centered workouts when additional spurts of energy are needed.

Enhanced muscular strength often increases muscle and connective tissue size and density by enlarging cells, or "building" muscles. Apart from their aesthetic value, larger muscles and connective tissues are less prone to accidents and aid long term weight control, since muscle tissue burns more calories than fat, even while resting. Size up your current strength.

Tips for Building Muscular Strength
Stagger exercises. Concentrate on activities that work specific muscle groups. Work slowly with concentration on form and resistance to gravity. Directed energy provides the best effect, while helping to avoid injury.

Anaerobic activity produces lactic acid build-up in muscle tissue, which can be temporarily painful. Stretching before and after workouts can prevent this condition.

Like aerobic workouts, gradual progression of stress on muscles will increase muscular strength. Again, moderation is key to avoiding injury and realizing benefits.

A warm-up is crucial to any workout.

Rest. One or two days recovery time is necessary for maximum effect and injury prevention.

Muscular Endurance

Muscle Endurance is the measure of how well muscles can repeatedly generate force, and the amount of time they can maintain activity. Muscular Endurance is the practical use of raw strength. It is crucial for every fitness activity, from the mostly anaerobic weight lifting repetitions (or "reps") to intense aerobic activities like jogging (where specific muscles in the legs are used repeatedly.) Muscular endurance combines both aerobic and anaerobic energy.

Tips for Building Muscular Endurance
Like aerobic endurance and muscular strength, muscular endurance is increased through overload. Overworking the muscles makes them stronger and gives them more endurance. But don't overdo it. Moderate increases achieve the same result with lower risk of injury.

When weight lifting, averaging three sets of 10-12 lift repetitions is an excellent way to build endurance.

Rest in between workouts.

Flexibility

Flexibility is the ability to stretch your muscles and the tendons and ligaments that connect them to your bones. You increase flexibility by stretching the elastic fibers beyond their usual limits and maintaining that stretch for a few moments. The fibers will eventually adjust to these new limits. Rate your current flexibility.

Increased flexibility decreases the risk of injury while exercising, and increases your exercise performance. Certain activities, such as swimming and yoga, require greater flexibility than others.

Tips for Increasing Flexibility
You should stretch before a workout, but after warming up. Warmed-up muscles will be more limber, and less at risk for rips or pulls.

Stretching after a workout helps relax strained muscles and prevent cramping.

Stretching should never be painful. Stretch gently so you feel it, but not so much that you feel it hurt.

Stagger stretching specific body areas throughout the day.

For maximum results, stretch regularly, several times a day, at least five days a week.

Body Composition

Body composition describes the percentages of fat, bone and muscle in your body. These percentages provide an overall view of your health and fitness in relation to your weight, health, and age. Weight and fat are often used together, but they are not interchangeable. Being overweight does not imply obesity -- in fact, many physically fit people are overweight due to muscle gain. However, being "overfat" poses health risks ranging from heart disease, high blood pressure and diabetes.

It's difficult to determine your body composition accurately. However, less precise and less demanding methods involving water displacement or skin fold measurement (where a special caliper is used to measure fat beneath the skin) can give good estimations.

Body Composition Basics
A healthy male's body should be approximately 12 percent to 18 percent fat. In females the number is slightly higher; approximately 14 percent to 20 percent fat.

Doctors often offer body composition tests. Your local gym may also be able to evaluate your body composition.

Knowing your body composition can help you formulate an exercise program and set sensible fitness goals.

Resolving to turn fat into muscle (and not simply to lose weight) motivates you to work on fat-burning aerobic activities and anaerobic muscle-building activities as well. Either way, you are changing your overall body composition from less fat to more muscle.

Avoid being "underfat." Body fat does have some benefits, not the least of which is energy storage and maintaining body temperature.

GREAT ACHIEVEMENT IS BORN OF A STRUGGLE.

2007-10-12T10:55:00.001-07:00

GREAT ACHIEVEMENT IS BORN OF A STRUGGLE.

"Our strength grows out of our weakness," said Ralph Waldo Emerson. "Not until we are pricked and stung and sorely shot at, awakens the indignation which arms itself with secret forces."

Strife and struggle can inspire you to overcome adversity and to propel yourself to real achievement. View every struggle as an opportunity for personal growth. It is the struggle itself, not the result that builds character. If you know you are right, stay the course even though the whole world seems to be against you and everyone you know questions your judgment.
When you prevail-and you eventually will if you stick to the job-they will all tell you that they knew all along you could do it.

Feeling tired? 6 tips for more energy

2007-10-12T10:53:00.001-07:00

Feeling tired? 6 tips for more energy
The right foods — and a little bit of caffeine — can make all the difference
By Joy Bauer
TODAY nutritionist

If you can’t get out of bed in the am, fall asleep at your desk in the afternoon, have trouble keeping up with your kids or find yourself dragging through the day, the following SIX strategies can help increase your energy level!

Get enough sleep:
You’ll obviously feel tired and sluggish without enough sleep. But research also shows that sleep deprivation can be detrimental to your health and weight. Aim for 8 hours a night.

Avoid late night high-fat meals
Eating high fat, high salt, high calorie meals before bed – can zap your early am energy and make it hard to get out of bed in the morning. Sort of like a food hangover.
Eat breakfast:Numerous studies have shown that eating a healthy breakfast can help people feel better both mentally and physically during the morning hours.

Try moderate caffeine
Caffeine is currently the most widely used stimulant in the world and scientific studies confirm that caffeinated beverages like coffee can help keep you temporarily alert and focused. So feel free to enjoy a few cups of joe, but certainly know your personal tolerance level and don’t solely rely on caffeine as your means to stay energized. What’s more, be sure to “decaffeinate” by late afternoon so the caffeine doesn’t keep you awake at night (see #1!). Caffeine typically peaks within the first hour and can linger in your system between 3 and 8 hours, so adjust accordingly.

8-ounce cup of coffee = approximately 100 milligrams caffeine

One cup black tea = approximately 40 milligrams caffeine

One cup green tea = approximately 20 milligrams caffeine

Keep your body hydrated:
Water is needed to maintain a healthy body, a clear mind, and a good balance within your tissues. About 60% of your body is water and to function efficiently, you must stay hydrated. How much is enough? The Institute of Medicine recommends about nine 8-ounce cups of fluid per day for women and thirteen 8-ounce cups of fluid per day for men. Even more if you live in a super hot climate or are very physically active. Sounds like a lot, but rest assured, it adds up quickly… and although water is your best bet, ALL fluids count (including coffee, tea and milk in your cereal). Even juicy fruits and vegetables!

Prevent dips in blood sugar:

Eat every 4 to 5 hours: Eating consistently throughout the day provides your brain and body with a constant source of fuel. This 4-5 hour eating strategy can dramatically prevent dips in your blood sugar levels. Some people with diagnosed hypoglycemia may need to eat even more frequently (every 2-3 hours).

Limit refined carbohydrates to help lessen volatile blood sugar swings: Concentrated sources of sugar like soda, candy, fruit juice, jam, and syrup can create radical spikes in your blood sugar – which often leaves you feeling tired a couple of hours later. And although refined, white starch like white bread, crackers, bagels, and rice do not naturally contain sugar compounds, they are metabolized into sugar very quickly and can often create the same affect. Instead incorporate high quality carbs like vegetables, fruit, beans, peas, lentils, brown and wild rice, and oatmeal.

Incorporate soluble fiber: Foods rich in soluble fiber have the ability to slow down the absorption of sugar in your blood and therefore, help to level blood sugars and energy. Incorporate oats, brown rice, barley, apples, pears, strawberries, oranges, sweet potatoes, carrots, peas, and beans into your diet.

Incorporate protein with meals and snacks (whenever possible): The addition of protein to a meal will help slow the absorption of carbohydrate in the blood. This can help you feel energized and productive for hours after eating.

Joy’s ready made “ENERGY MENU”:

Breakfast: Bowl of whole grain cereal (for a cereal with extra protein try: Kashi Go Lean and Special K Protein Plus) with skim milk topped with sliced strawberries
Coffee with skim milk

AM Snack: Apple and container of non-fat, flavored yogurt
2 glasses of water

Lunch: Large vegetable salad with grilled chicken with vinaigrette dressing
Whole grain roll
2 glasses of water

Snack: Gnu Bar (or 2-pack Nature Valley granola bars)
Skim latte

Dinner: Grilled pork tenderloin or fish
Baked sweet potato
Sautéed spinach in olive oil
2 glasses of water

PM Snack: Ounce of dark chocolate

Quick Food Fixes

2007-10-12T10:45:00.001-07:00

Quick Food Fixes

You don't have to braise, poach, or glaze food to make it tasty. But even simple meals can be screwed up. Six tips from Alton Brown, host, writer, and director of Good Eats and author of Gear for Your Kitchen.

Edited by: Matt Bean

PASTA
Use at least a gallon of water to let the noodles shake off starch. Salt the water--at least1 tablespoon per gallon--for seasoning. Once it's boiling, add 1 teaspoon of oil to increase surface tension and keep the pot from boiling over.

NOT-HARD-BOILED EGGS
Put them in a steamer; it's gentler and faster than boiling--12 minutes for as many as six eggs. When they're done, put them in ice-cold water and shell them as soon as possible. The result is a delicate white and a yolk that's set but not racquetball-hard.

PANCAKES
Prepare the dry and liquid ingredients separately. Stir with a spatula 10 times, no more: Overbeating forms gluten, which makes pancakes tough and keeps them from rising.

GRILLED CHEESE
Grate the cheese for fast melting. Heat two cast-iron skillets on high (medium for clad) for 3 minutes, then remove. Butter the outsides of the sandwich and put it between the pans for 5 minutes. The pressure compresses the bread, while the heat gives it a golden crust.

FISH
Broiling minimizes fish funk, and some spices act as deodorizers. Go with salmon, brush it with olive oil, and sprinkle on cumin, chili powder, and coriander--no pepper; pepper burns. Put it 4 inches under the broiler for 5 minutes. Forget flipping. Feel it to see if it's done--firm with a little bounce. Variation throughout the fish is fine, but if the grain separates, order a pizza; it's overdone.

GUACAMOLE
Add lemon or lime juice to prevent the avocado from turning brown, and use a potato masher to keep it chunky.

Do-It-Yourself Diet

2007-10-12T10:30:00.000-07:00

Do-It-Yourself Diet
By Sally Kuzemchak, RD, Prevention

Every season brings a new crop of diet books to store shelves. That's not surprising, because more than 60% of Americans say they want to lose weight. But what is surprising: Most of us don't stick to these printed plans, according to recent market research. In fact, the most popular—and successful—diet today is the one we make up ourselves.

"The key is to take a few proven weight loss tricks and personalize them," says Lisa Young, PhD, a professor of nutrition at New York University. So rather than adapting your life to fit a set of rules, you adapt the rules to fit your life. Here, we look at popular strategies backed by solid research and offer smart, practical ways to make them work for you.

What Works: Cut Carbohydrates

It's simple math, really: The average American eats about twice the recommended daily servings of grains (many in the form of refined flour products such as white bread, pasta, and sweets), plus about 20 teaspoons of sugar (mostly from sweetened drinks). Eliminating those nutrient-wimpy simple carbs cuts a big source of empty calories; skipping even just one 20-ounce cola every day saves you 17 teaspoons of sugar, 250 calories—and about 26 pounds over the course of a year!

Do It Your Way

Your body needs carbohydrates for energy; what you should do is eat smaller amounts of healthier ones, says Kathy McManus, RD, director of nutrition at Brigham and Women's Hospital in Boston. Here's how:

Choose whole grains

They're an important source of nutrients and help keep your blood sugar steady between meals and your appetite in check.

Have just one with every meal and snack

That'll get you the appropriate five or six servings a day. To control portions, picture your plate as a clock and limit your carbs to the space between noon and 3 pm.

Balance the bad carbs

If you do eat refined foods, like white bread, pair them with a food that has protein or healthy fat, like hummus. That will help nix a blood sugar spike-and-crash, says Cathy Nonas, RD, director of the Diabetes and Obesity Programs at North General Hospital in New York City.

What Works: Eat High-Volume Foods

When you're hungry, you want to eat. Choose foods high in water and fiber and low in calories (think salad and broth-based soup), and you can eat a lot, feel full, and lose weight. Consuming supersize portions activates stretch receptors in your stomach, which then fire off "full" signals to your brain - but you've filled up and stretched without overdoing it on calories.

Do It Your Way

Add heft to every meal by reducing your portion of low-volume foods and folding in high-volume (but low-cal) ones. Fruits and vegetables, which are 80 to 95% water, are good additions, as are air-filled foods, such as puffed cereal instead of flat flakes. More simple swaps to fill your belly faster with more nutrients but far fewer calories:

Low volume: Cheese and crackers
High volume: 6 cups of popcorn sprinkled with Parmesan cheese

Low volume: Dried fruit and nut mix
High volume: Fresh fruit, like strawberries or grapes, and 1/4 cup of nuts

Low volume: Rice
High volume: Half your usual amount cooked with a box of frozen veggies

What Works: Boost Protein

Protein can take about 4 hours to digest, while carbs take only 2; slower digestion means you feel fuller longer. Plus, protein may help jack up your metabolism: In a new study from Purdue University, dieters who ate 30% of their calories from protein preserved more lean body mass while losing weight than those who ate only 18%. The more lean body mass you hold on to, the more calories you burn at rest.

Do It Your Way

Forget the cheese and bacon of diets past; instead, add a little protein to every meal and snack, says McManus.

Choose healthy sources
That means proteins with unsaturated fats (like salmon and soy), not the cholesterol-boosting saturated kind (packed into fatty cuts of beef and whole dairy products).

Stick to proper serving sizes

Three ounces of lean meat looks like a deck of cards, the same amount of fish is the size of a checkbook, and your thumb marks an ounce of cheese.

Add protein to your favorites

Combine ground turkey or shrimp with spaghetti and sauce; stir 1 ounce of walnuts into oatmeal; spread a little almond butter on toast before the jam.

What Works: Replace Meals with Bars and Shakes

These products make portion control a snap. "It's calorie cutting without a calculator," says Nonas. An analysis of studies from Columbia University found that women who had one to two liquid meal replacements daily lost an extra 2 pounds per month compared with other dieters who had the same calories.

Do It Your Way

Think of a bar or shake as your go-to food when you're in a pinch. Whether you use them as a meal or as a snack, look for at least 3 g of fiber, 10 g of protein, and 3 g or less saturated fat, and follow these healthy eating guidelines:

As a meal:

Most bars and shakes have about 220 calories, so pair either with a small salad with low-fat dressing or a piece of fruit to help fill you up.

As a snack:

Between meals, 220 calories is too much. If you have a bar late in the afternoon, for example, cut dinner by half to keep your calorie counts in check.

What Works: Keep a Food Diary

Journaling helps expose bad habits that may otherwise fly under the radar, so you can change them. "When you write down what you eat, you eat less," says Anne Fletcher, RD, author of Thin for Life. A study from Kaiser Permanente Center for Health Research showed that keeping a food diary was a better predictor of weight loss than even exercise!

Do It Your Way

Beat journal boredom—and the guilt that comes with committing that cookie to paper—by planning your ideal eating day: Essentially, keep a "reverse" diet diary where you map out your menu ahead of time and try to stick to it. Track your victories, too: Buy gold star stickers and put one in your planner for every serving of veggies. "The positive reinforcement builds confidence and motivation, and that's key to success," says McManus.

Outsmart These Diet Traps

Our best eating-plan pairings for 5 of the most common rough spots

Fancy dinner out
The formula: Boost Protein + Volumize

Have a high-protein snack midafternoon (such as almonds and fresh fruit) to take the edge off your hunger. Then order a bowl of broth-based soup or a green salad before the meal.

Overscheduled day
The formula: Journal + Use Meal Replacements

The night before, try to plan out your day with a reverse food journal. Toss a bar or shake and an apple in your bag in case plans change or you're starving with no time to buy lunch.

The 4 PM munchies
The formula: Cut Carbs, Volumize + Boost protein

Skip hunger-stimulating refined carbs like sweets and white bread in favor of only whole grains, such as whole wheat crackers (pick those that contain at least 3 g of fiber per serving). Bulk up your lunch with extra vegetables, like grape tomatoes, baby carrots, or red bell pepper strips, and be sure to have a few ounces of protein, such as thin slices of lean ham on whole grain bread or a chopped egg and a handful of sunflower seeds on a salad.

A party buffet
The formula: Boost Protein + Volumize

Fill at least three-quarters of your plate with low-calorie buffet standbys that are rich in fiber, water, or (low-fat) protein, such as shrimp cocktail, vegetables, lean meats, and fruits.

Late-night cravings
The formula: Journal + Volumize

Jot down what you eat on every trip to the kitchen. If you must munch while watching TV, choose low-cal foods you can eat more of, like air-popped popcorn or a plate of cut up veggies.

8 Foods You Should Eat Every Day

2007-10-12T10:24:00.000-07:00

8 Foods You Should Eat Every Day
By Ben Hewitt, Best Life

1. Spinach
Sexual enhancement, Muscle growth, Heart healthy, Bone builder, Enhances eyesight
It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

2. Yogurt
Cancer fighter, Bone builder, Boosts immunity
Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

3. Tomatoes
Cancer fighter, Heart healthy, Boosts immunity
There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragu; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.

4. Carrots
Cancer fighter, Boosts immunity, Enhances eyesight
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

5. Blueberries
Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity
Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.

SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.

6. Black Beans
Muscle growth, Brain stimulant, Heart healthy
All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.

7. Walnuts
Muscle growth, Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.

8. Oats
Muscle growth, Brain stimulant, Heart healthy
The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.

SUBSTITUTES: Quinoa, flaxseed, wild rice

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.

PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs.

Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.

10 Painless Ways to Lose 10 Pounds!

2007-10-12T09:30:00.001-07:00

10 Painless Ways to Lose 10 Pounds!
By Kim Droze eDiets Contributor

1. Read the fine print! When you're dining out, you can lose 10 pounds per year by choosing a "light" entrée, such as grilled chicken and salad. Those healthy choices can have at least 250 calories less than traditional meat dishes.

2. The sundae solution! Pour a tablespoon of chocolate over fresh fruit and your total calorie intake for this snack is 110 to 160 calories compared to the 250 calories found in a candy bar or the 500 calories found in an ice cream cone.

3. Set your alarm! Even a modest amount of exercise -- walking 15 minutes, 5 times a week -– burns calories.

4. Pedal while you prattle! Next time you're chatting on the phone, get on your bike. Pedaling on a stationary bike at 10 miles an hour for 25 minutes burns 100 calories. A faster pace of 17 miles per hour for 15 minutes also burns 100 calories. Get spinning.

5. Beware the burger blast! A half-pound of grilled hamburger meat has about 800 calories. The same amount of lean roast beef has half this amount.

6. Cooking with spray! Each tablespoon of butter or margarine has 100 calories. Substitute a vegetable oil spray for one tablespoon.

7. Join the snack committee! Healthful snacks make an incredible difference. Swapping a serving of fruit for the usual supercookie each week will save you at last 500 calories. And you'll probably save 1,000 calories since few of us stop at one cookie!

8. The Happy Hour trap! Suppose you avoid three "happy hours" a month. You could possibly lose up to 31 pounds in a year (if you are usually somewhat of a party animal).

9. The secret is plastics! When you use plastic containers to store meals -- especially batch meals you prepare ahead of time -- you'll forego all those calories that come from lunches at greasy spoon dinners.

10. Slash corporate calories! Office-prepared dinners, a frozen dinner or frozen leftovers, will easily have 400 fewer calories than restaurant meals. If you work late an average of three times a week, this change alone will help you lose about 18 pounds a year.

10 Ways to Rev Your Metabolism

2007-10-12T09:21:00.000-07:00

10 Ways to Rev Your Metabolism
By Jason Knapfel eDiets Contributor

Your body is a lean, mean, fat-burning machine just waiting to happen! All you need is the knowledge and determination, and your extra weight will be gone in no time. In fact, you don’t necessarily have to make drastic changes. Try these 10 simple tweaks to your lifestyle, and you will

1. Lift weights. Muscle is the key to a high metabolism. Gals, that doesn’t mean you have to look like a female wrestler. Building lean, sleek muscles ups your calorie-burning. Your resting metabolic rate (RMR) accounts for 60 to 70 percent of your daily calorie expenditure, and it’s closely linked to the amount of muscle you have. Muscle burns more calories than fat… even while you sleep!

2. Get moving with your cardiovascular exercise. When you perform cardio, enzymes are produced that break down fat and enable the body to use it as an energy resource. The average person has 100,000 calories worth of fat stored on their body -- roughly enough to run for 200 hours. For fat to be burned as energy, oxygen needs to be produced. People with a high cardio capacity are able to burn fat very easily because their bodies are efficient at delivering oxygen to muscle cells.

“There’s a fitness term called the ‘after burn’,” says eDiets Chief Fitness Pro Raphael Calzadilla. “This refers to the calories that you burn 24 to 48 hours after your exercise session. What that means to you is a faster metabolism that burns fat at an accelerated rate.”

3. Try interval training. Your body has an amazing ability to adjust to routine. If you don’t change things up, you can get stuck in a rut. Try interval training -- bursts of high-intensity moves -- to boost metabolism. Studies show that people who do interval training twice a week, in addition to cardio, lose twice as much weight as those who do just a regular cardio workout. Just insert a 30-second sprint into your jog every five minutes or add a one-minute incline walk to your treadmill routine.

4. Don't overdo calorie-cutting. If you ingest too many calories, you gain weight, but if you restrict your calorie intake too much, it’s a surefire way to keep the pounds on. That may sound strange, but what your body is doing is entering survival mode. Your body is programmed to defend itself. If you suddenly drop a bunch of calories from your diet, your resting metabolic rate will slow down, because your body makes the assumption that you are starving.

Depending on your level of activity, you can safely lose anywhere from half a pound to two pounds a week. The easiest way to figure out your needs is to multiply your current weight by 11. So, if you're 150 pounds, aim for around 1,650 calories a day. Unless you're less than five feet tall, don't let your daily calories dip below 1,200. Research shows that women who consume less than this amount see their resting metabolic rate plummet by as much as 45 percent!

5. Eat breakfast. Some of you out there just don’t have an appetite in the morning. Some just don’t have time. But breakfast may just be the most important meal of the day. Your metabolism slows when you’re asleep, and it doesn't rev back up until you eat again. If you skip breakfast, you’re talking upwards of 18-20 hours since your last meal! That’s a recipe for disaster. Start the day with a solid 300 to 400-calorie meal, preferably high in fiber.

6. Space your meals wisely. If you find that you get frequent snack attacks, kick-start your metabolism and curb your appetite by dividing your meals into five to six small, nutritious meals a day instead of three squares. Eat a 200-400 calorie mini-meal every three to four hours. Your body will expend more energy to digest the food and your metabolic rate will increase. If this is too much to handle, revert back to the three meals, but make them slightly smaller and add a couple snacks strategically placed mid-morning and afternoon.

7. Catch some zzz’s. According to studies, sleep loss may increase hunger and affect the body’s metabolism, which may make it more difficult to lose weight. People who lose sleep may continue to feel hungry despite adequate food intake because sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. Make sure you get in your eight hours or more of shut-eye every night.

8. Drink water. Researchers in Germany have found that drinking water may increase the rate at which you burn calories. Study participants’ metabolic rates increased by 30 percent after consuming approximately 17 ounces of water. The energy-burning process of metabolism needs water to work effectively. Water also fills you up, curbs your appetite, flushes out your system and rids the body of bloat. Drink at least eight to 10 glasses per day, even more if you’re active.

9. Skip alcohol. Thinking about throwing back a couple before dinner? Not so fast. Several studies show that having a drink before a meal causes people to eat around 200 more calories. Drinking with dinner isn't such a good idea either: Other research has found that the body burns off alcohol first, meaning that the calories in the rest of the meal are more likely to be stored as fat. If you do have a cocktail craving, stick to wine, which packs only 80 calories a glass -- or minimize the calories by drinking a white-wine spritzer (two ounces of wine mixed with two ounces of seltzer).

10. Drink milk. If you’re not lactose intolerant, don’t shy away from low-fat dairy. Women who consumed milk, yogurt and cheese, three to four times a day, lost 70 percent more body fat than women who didn't eat dairy in a study published in the American Society for Nutritional Sciences Journal of Nutrition. The reason: Calcium, along with other substances in dairy, actually revs up your metabolism, according to the study. Research shows that women reap the largest fat-burning benefit when they consume three servings of dairy and 1,200 milligrams of calcium a day.

Friday

2007-10-12T08:42:00.002-07:00

Yesterday's Goals:
Vitamins [yes]

40 oz water [no]
Walk on 1 break [yes] both
5 small meals [yes]

Get to bed before 10pm [yes]

Not too bad of day considering I still feel like crap. I was not up for a workout yet this morning. I woke up at 4am coughing but luckily was able to fall back hard asleep until the alarm went off. I think my body still needs as much rest as I can give it. My 2 walks are about it for today.

Today's Goals:
Vitamins [yes] already done

40 oz water
Walk on 1 break
5 small meals

Get to bed before 10pm

quote

2007-10-12T08:42:00.001-07:00

"Security is when everything is settled, when nothing can happen to you; security is the denial of life."
Germaine Greer

Quote

2007-10-11T12:07:00.001-07:00

"A real decision is measured by the fact that you've taken a new action. If there's no action, you haven't truly decided."
Tony Robbins

Thursday

2007-10-11T09:08:00.000-07:00

I am feeling a little better today, maybe 80%. So I think I’ll throw out a few small goals for today. I am hoping to get in a short workout tomorrow and be back to a regular schedule by this weekend sometime. I will definitely be back at it by Monday.

Today's Goals:
Vitamins [yes] already done

40 oz water
Walk on 1 break
5 small meals

Get to bed before 10pm

Friday

2007-10-05T08:42:00.000-07:00

Yesterday's Goals:
Vitamins [yes]

20 min on bike [yes]

64 oz water [yes]
Walk both breaks [only 1] I forgot my walking buddy wasn’t going to be available in the afternoon.
5 small meals [yes]

Healthy Choices on food [no]

Get to bed before 10pm [yes]
No Regular Pepsi [yes]

Overall, another good day for me except for food. I think if I am still consistently meeting most of my goals next week, I will start watching my food closer. I am doing really well on my workouts, water and Pepsi which is a major accomplishment for me. I am still really tired today and a little achy. I don’t want to get sick, arrrgghh! No big plans so far this weekend but that is always subject to change, LOL.

Today's Goals:
Vitamins [yes] already done

30 min Resistance Bands [yes] already done

64 oz water 24 oz already done
Walk both breaks
5 small meals

Healthy Choices on food

Get to bed before 10pm
No Regular Pepsi [ok today]

Weekly Goals:
Workout 6 days [5/6]

Only have Regular Pepsi 1 day [Today]

quote

2007-10-05T08:22:00.001-07:00

"Our lives improve only when we take chances ... and the first and most difficult risk we can take is to be honest with ourselves."
Walter Anderson

Thursday

2007-10-04T09:41:00.000-07:00

Yesterday's Goals:
Vitamins [yes]

30 min Carmen Electra Striptease DVD [yes]

64 oz water [yes]
Walk both breaks [yes]
5 small meals [yes]

Healthy Choices on food [no]

Get to bed before 10pm [yes]
No Regular Pepsi [yes]

I am pretty sore today from yesterday’s workout. I don’t think my body liked some of my moves, LOL. My Hips are pretty achy and my calves are more than tight. I still got up for a short workout on the bike. I am really dragging this morning for some reason and my head is a little stuffy. I’m hoping I am not trying to come down with something… I forgot to post them but I did finally take measurements on Monday. I will wait until the end of the month to take them again.

Today's Goals:
Vitamins [yes] already done

20 min on bike [yes] already done

64 oz water 24 oz already done
Walk both breaks
5 small meals

Healthy Choices on food

Get to bed before 10pm
No Regular Pepsi

Weekly Goals:
Workout 6 days [4/6]

Only have Regular Pepsi 1 day [none]

quotes

2007-10-04T08:29:00.001-07:00

"To reach our goal, we must sail sometimes with the wind and sometimes against it. But we must sail and not drift, not lie at anchor."
Oliver Wendell Holmes Sr.

Tuesday

2007-10-03T08:42:00.000-07:00

Yesterday's Goals:
Vitamins [yes]

45 min cardio Tae Bo DVD [yes]

64 oz water [yes]
Walk both breaks [yes]
5 small meals [yes]
Healthy Choices on food [no] pizza for lunch but I used it as a free meal

Get to bed before 10pm [yes]
No Regular Pepsi [yes]

Weekly Goals:
Workout 6 days [3/6]

3 “free meals” [2/3]

Only have Regular Pepsi 1 day [none]

Weigh-in: 179.6, down 2.8 pounds this week. WooHoo!!!! I think a lot of that has to do with drinking my water consistently but I’ll take it :-)

Yesterday was a good day except for my lunch choice but it was a free meal so I’m not going to sweat it. I was very pleased to step on the scale and see it go down so much especially after the pizza. My goal is to hit 175 by Halloween. Keep your fingers crossed for me. We have a White Trash Bash to go to on the 19^th or 20^th. I know I won’t do great there but I’m hoping not to do too much damage.

Today's Goals:
Vitamins [yes] already done

30 min Carmen Electra Striptease DVD [yes] already done

64 oz water 24 oz already done
Walk both breaks
5 small meals

Healthy Choices on food

Get to bed before 10pm
No Regular Pepsi

quote

2007-10-03T08:32:00.001-07:00

"If you choose not to decide, you still have made a choice."
Neil Peart

Get fit in your lunch hourEver felt that you want to shape up, but don't have the time? Personal trainer Katie Gormley helps you to fit in fitness

2007-10-02T13:51:00.001-07:00

Get fit in your lunch hourEver felt that you want to shape up, but don't have the time? Personal trainer Katie Gormley helps you to fit in fitness

If your daily routine barely leaves time for you to see friends and family, where can exercise fit in? If you're up at 6am to get to work in time and home after 9pm, how on earth can you find time to pump treadmills for hours on end? The answer is, you can't (and it's not something I'd recommend anyway).

Related Links
The advanced fitness programme: Week six
The advanced fitness programme: Week three
Eight weeks to a firmer body: Week three
Bikram yoga
For us 'time poor' people it's all about using time wisely. So, if mornings and evenings are out, the smart move is to reclaim your lunch break. If you normally don't take one then this plan is even more beneficial. Getting out and about and doing some exercise in the middle of the day will increase productivity, improve concentration and, of course, get you in shape for whatever your busy life has in store. Time is of the essence my friends! Here are my top five inspirational ideas for getting in shape during your lunch break.

1. I am a massive fan of Tabata sets. This intensive form of workout increases metabolism and causes you to work both your anaerobic and aerobic systems, which, translated into normal lingo, means you are working really hard and effectively. If you can find a class in your area, great; if not, you can perform the same kind of workout on your own at the gym. The principle is 20 seconds of hard work followed by ten seconds of rest. Repeat for four minutes. It sounds really easy doesn't it? Give it a try. Great combinations include lower body exercises (like squats) followed by upper body (such as dumbbell presses).

For example:
20 seconds squats
10 seconds rest
20 seconds presses
10 seconds rest
(Repeat x 4)

You can use a similar structure on the treadmill or cross trainer. Work as hard as you can for 20 seconds, followed by a 10-second rest for up to four minutes.

Tabata is a brilliant workout for those with not much time on their hands. After four sets of 4-minute workouts you will have worked harder than many people do in a normal 1-hour gym session. You don't believe me? Just try it out and you'll soon be crying for mercy!

2. You don't have to hit the gym to get into shape. A brisk 30-minute walk can burn around 250 calories. That soon adds up. Make a plan to get out for a walk at least twice a week. Get some workmates to come with you. My advice is to map a route that avoids distractions such as Topshop!

3. If, however, you just can't resist the shopping you can actually combine the two. Now, I need to specify here that cruising the rails of River Island does NOT count as exercise. However, making a plan to go to the shops 20 minutes away rather than the ones on your doorstep; powering it there, then dashing back, provides a great incentive to get out of the office and stride hard for 40 minutes. If you're particularly partial to Pret's 'Health and Humous' Salad (a personal favourite), why not go and get it from a more distant branch?

4. Loads of gyms and health clubs run shorter lunchtime sessions with the desk-dodgers in mind. Carry out some research in your own area. For example, a few great London-based ones are:

Danceworks
Bodyworks - 45 minutes
Cardioworks - 45 minutes

Gymbox
Tour de Covent Garden Spin class - 45 minutes

Third Space
Spin - 30 minutes
Step and Tone - 45 minutes
Old Skool Aerobics - 45 minutes
Hypnotix 5 circuits - 30 minutes

5. Another alternative is to set up a yoga class at your own place of work. This is relatively easy to do as yoga requires little more than just an available room and some mats. It is also less likely to break out into a serious sweat, a favourable option for lunchtime exercisers.

Squeezing exercise into your lunch break will also counteract that post-lunch slump and avoid the need for a chocolate bar sugar hit. It also frees up the rest of the day so you can work until 10pm if you want to!

Tuesday

2007-10-02T08:19:00.000-07:00

Yesterday's Goals:
Vitamins [yes]
20 min on bike [yes]
64 oz water [yes]
Walk both breaks [only 1]
5 small meals [yes]
Healthy Choices on food [no] bad lunch
Get to bed before 10pm [no] a little late 10:30’ish
No Regular Pepsi [yes]

Not all yes’ yesterday but I still feel good. I am doing a lot better on getting my morning workouts in and I think I am finally starting to feel a little extra energy from it.

Today's Goals:
Vitamins [yes] already done
45 min cardio Tae Bo DVD [yes] already done
64 oz water 24 oz already done
Walk both breaks
5 small meals
Healthy Choices on food
Get to bed before 10pm
No Regular Pepsi

Weekly Goals:
Workout 6 days [2/6]
3 “free meals” [0/3]
Only have Regular Pepsi 1 day [none]

quotes

2007-10-01T11:43:00.001-07:00

“If you're experiencing no anxiety or discomfort, the risk you're taking probably isn't worthy of you. The only risks that aren't a little scary are the ones you've outgrown. A high comfort level provides solid evidence that you're playing it safe,' not growing, not really testing your limits at all, and not in the process of making a quantum leap.”
- Price Pritchett

“Claim the high ground. In the battle for success, if you have trouble hitting your mark, try elevating your sights. You will have very little success with mediocre ambitions. Weak dreams inspire weak efforts.”
- Chin-Ning Chu

“We are engineered as goal-seeking mechanisms. We are built that way. When we have no personal goal which we are interested in and which 'means something' to us, we are apt to go around in circles, feel lost and find life itself aimless and purposeless. We are built to conquer environment, solve problems, achieve goals and we find no real satisfaction or happiness in life without obstacles to conquer and goals to achieve.”
- Maxwell Maltz, author of Psycho-Cybernetics

“It is fatal to work for one thing and to expect something else, because everything must be created mentally first and is bound to follow its mental pattern. We tend to get what we expect,and to expect nothing is to get nothing.”
- Orison Swett Marden

“Every affirmation should be matched by some action expressing the faith that you HAVE received or ARE receiving.”
- Robert Collier

“Thought and feeling are the causes, and forms and conditions the effects. All through the ages this teaching has been handed down under various forms, the true meaning of which has been perceived only by a few in each generation.”
- Thomas Troward

“Success must be attracted, not pursued. Personal value is the magnet that attracts all good things into our lives. The greater our value, the greater our rewards, Since the solution for having more is becoming more, we must be in constant search for new ways to increase our value. It is the acquisition of more value that we must pursue, not more valuables.
- Jim Rohn

“It has been said that man can bring into materialization anything that he can conceive mentally, and the millions of things we use and enjoy today prove it.”
- Claude Bristol

“All growth requies that we stretch beyond where we've been before. ”
- Dan Sullivan

“The price of success is... very expensive. It involves personal responsibility, distancing yourself from negative peer groups, getting outside your comfort zone, and taking responsibility for the outcomes.”
- Denis Waitley

“Successful people put themselves behind the wheel of their lives; unsuccessful people ride in the passenger seats.”
- Earl Nightingale

“Dripping water, in time, will cut a hole through stone.”
- Chinese proverb

“Study anyone who's great, and you'll find that they apprenticed to a master, or several masters. Therefore, if you want to achieve greatness, renown and superlative success, you must apprentice to a master.”
- Robert Allen

“If you can't, you must, and if you must, you can."
- Anthony Robbins

“Go as far as you can see and when you get there, you will always be able to see further.”
- Zig Ziglar

“When there's a temporary lull in my life - when new opportunities don't seem to be finding their way to my desk - it's a signal for me to start taking action.”
- Robert Ringer

"If your friends are making fun of you, it's very likely you're on the right track. There's no need to be foolish or belligerent about it...quietly and confidently pursue your dream anyway!"
-Bob Proctor

quotes

2007-10-01T10:59:00.000-07:00

“If you want to reach your goal, you must 'see the reaching' in your own mind before you actually arrive at your goal.”
- Zig Ziglar

“The use of mental imagery is one of the strongest and most effective strategies for making something happen for you.”
- Dr. Wayne Dyer

“Creative visualization is the technique of using your imagination to create what you want in your life.”
- Shakti Gawain

“Perhaps the most effective method of bringing the subconscious into practical action is through the process of making mental pictures - using the imagination.”
- Claude Bristol

"There is a law in psychology that if you form a picture in your mind of what you would like to be, and you keep and hold that picture there long enough, you will soon become exactly as you have been thinking."
- William James, 1842-1910, Psychologist and Author

Monday

2007-10-01T08:45:00.002-07:00

I decided it was time to start keeping track of my weekly goals again. I think it helps me see how I am doing overall instead of just a day by day basis.

Today's Goals:
Vitamins [yes] already done
20 min on bike [yes] already done
64 oz water 24 oz already done
Walk both breaks
5 small meals
Healthy Choices on food
Get to bed before 10pm
No Regular Pepsi

Weekly Goals:
Workout 6 days [1/6]
3 “free meals” [0/3]
Only have Regular Pepsi 1 day [none]

Quotes

2007-10-01T08:45:00.001-07:00

"Only as high as I reach can I grow, only as far as I seek can I go, only as deep as I look can I see, only as much as I dream can I be."
Karen Ravn

"The path to success is to take massive, determined action."
Anthony Robbins

Friday

2007-09-28T08:42:00.000-07:00

Yesterday's Goals:
Vitamins [yes]
35 min Yoga video [yes]
64 oz water [yes]
Walk both breaks [only 1]
5 small meals [yes]
Healthy Choices on food [no] don’t ask…
Get to bed before 10pm [yes]
No Regular Pepsi [yes]

Yesterday looks better on paper than I thought it was going to. I didn’t feel like I was doing well at all but now looking at it I did well on everything but food. Now if only food didn’t make up 80% of the equation, LOL. I can’t be too hard on myself though. I am making progress. I was more consistent with my workouts and water this week. I’ll be working more on food next week.

Today's Goals:
Vitamins [yes] already done
20 min on bike [yes] already done
64 oz water
Walk both breaks
5 small meals
Healthy Choices on food
Get to bed before 10pm
No Regular Pepsi

quote

2007-09-28T08:32:00.001-07:00

"Be changed and the world around you begins to change."
Gerald Epstein

Thursday

2007-09-27T08:32:00.000-07:00

Yesterday's Goals:
Vitamins [yes]
35 min Cardio Party #2 (Turbo Jam) [yes]
64 oz water [yes]
Walk both breaks [yes]
5 small meals [yes]
Healthy Choices on food [Mostly] 2 cookies
Get to bed before 10pm [yes]
No Regular Pepsi [yes]

Yesterday was a great day for me all around. It felt great to finally have just about all yes’ on all of my goals not just the cut down version to help get me back track on goals ;-) Today is a busy day so I am not sure I’ll do as well on food and water but I’ll be working on it.

Today's Goals:
Vitamins [yes] already done
35 min Yoga video [yes] already done
64 oz water
Walk both breaks
5 small meals
Healthy Choices on food
Get to bed before 10pm
No Regular Pepsi

quote

2007-09-27T08:17:00.001-07:00

"Nothing will work unless you do."
Maya Angelou

Wednesday

2007-09-26T08:43:00.000-07:00

Yesterday's Goals:
Vitamins [yes]
20 min on bike [yes]
64 oz water [no] only 50
Walk both breaks [1]
5 small meals [yes]
Healthy Choices on food [mostly] Beef N’ Bean burrito, 2 cookies
Get to bed before 10pm [yes]
No Regular Pepsi [yes]

Weigh-in: 182.4, up .6 this week. ARRRGGGGGGGGGG

Overall I did ok yesterday. My walking partners were gone yesterday and I was only able to get a backup for my morning walk. Food was ok with the 2 indiscretions mentioned above. I did better on water than I did the day before and I got in a morning workout. I actually got 8 hours of sleep for a 2nd day in a row and I got up this morning for a Turbo Jam workout. I didn’t quite have enough time for the full workout but I did get in 35 min worth so I am pretty happy with that. Hopefully one of my walking buddies will be here today and we can get out for both walks. Oh and I had a protein shake for breakfast for the first time in MONTHS.

Today's Goals:
Vitamins [yes] already done
35 min Cardio Party #2 (Turbo Jam) [yes] already done
64 oz water
Walk both breaks
5 small meals
Healthy Choices on food
Get to bed before 10pm
No Regular Pepsi

What are the odds?

2007-09-26T08:25:00.001-07:00

What are the odds?

The only time probability matters is when you have no influence or control over the situation, such as in the random roll of dice or the spin of a roulette wheel. For everything else, it's not the odds that make the real difference; it's what you actually do.

What are the odds of succeeding in a particular profession given your background? What are the odds contracting a particular disease?

Actually, for things like these the odds are really meaningless. Any specific outcome depends on your individual situation and on what you choose to do about it.

Those who make the commitment to succeed, and do whatever is necessary, will reach success regardless of what the odds might say. Those who depend solely on the odds to keep them in good health, and don't do anything about it themselves, will not have very good health.

Instead of pursuing things that will merely improve your chances of success, go directly toward the success itself. Keep in mind that the specific results you get are based on your own thoughts and actions, not on the statistical averages.

Rather than letting the odds give you a false sense of confidence or a wall of unwarranted fear, focus on the things you can actually control. Take full responsibility for your own outcomes, and you'll end up going precisely where you choose to go.

-- Ralph Marston

quote

2007-09-26T08:21:00.000-07:00

"Have great hopes and dare to go all out for them. Have great dreams and dare to live them. Have tremendous expectations and believe in them."
Norman Vincent Peale

Tuesday

2007-09-25T08:59:00.000-07:00

Yesterday's Goals:
Vitamins [yes]
64 oz water [no] only about 40
Walk both breaks [yes]
5 small meals [yes]
Healthy Choices on food [no] bacon cheeseburger, 2 small cookies
Get to bed before 10pm [yes]
No Regular Pepsi [yes]

I did pretty good except on food and water. I actually got some descent sleep last night so I managed to get 20 min on the bike this morning. I really need to be getting up earlier though to get in my Turbo Jam DVD’s on days DH is sleeping or to get in some weights when I can get to them. Keep your fingers crossed for me to get a DVD in tomorrow.

Today's Goals:
Vitamins [yes] already done
20 min on bike [yes] already done
64 oz water
Walk both breaks
5 small meals
Healthy Choices on food
Get to bed before 10pm
No Regular Pepsi

The cure for procrastination

2007-09-25T08:29:00.001-07:00

The cure for procrastination

The only cure for procrastination is action. Go beyond wishing, dreaming, considering, debating the options and get busy making it happen.

Yes, it's going to be a little uncomfortable, it's going to involve effort, it's going to require commitment, and you're going to run into difficult challenges. So ask yourself -- do you intend to make it happen or would you rather put it off again and again so that it never gets done?

What gets done is what gets done now. In a little while, in a couple of weeks, in a few years, when you get around to it -- these "somedays" never do come.

It's helpful to substitute the word "never" for someday, for that will force you to confront the issue. Give yourself the choice between doing it now or doing it never, and you'll be much more likely to do it now, if it's truly important to you.

This moment right now is loaded with great value. You can choose to take action, and make that value your own, or you can choose to do nothing and forever leave this moment's bountiful treasure behind.

Decide to accept the tremendous opportunity that is already available to you. Let go of the excuses, and make this the moment you jump into real, effective, purposeful action.

-- Ralph Marston

quote

2007-09-25T08:17:00.000-07:00

"Success is largely a matter of holding on after others have let go."
Anonymous

Great body weight exercise circuit

2007-09-24T09:34:00.000-07:00

http://www.oxygenmag.com/main.php?page=8&id=416

Monday

2007-09-24T09:19:00.000-07:00

Friday's Goals:
Vitamins [yes]
64 oz water [yes]
Walk both breaks [no] none, no walking partner and a crazy day at work
5 small meals [?] I don’t remember
Healthy Choices on food [?] I don’t remember
Get to bed before 10pm [no] I forgot I had to pick DS up at the dance then
No Regular Pepsi [yes]

I did a ton of house work on Saturday. I cleaned every single floor in my house and my entire bathroom along with a couple loads of laundry. We tried to get to bed early Saturday night but it was still 10pm for me. We got up at 5am to get things loaded for our riding trip (day run to the dunes with the quads). We got there shortly after 8am. It was almost 4:30 when we packed up and headed home. It was a long day but worth it. We had a blast and the weather was perfect. I allowed myself some real Pepsi yesterday and it was a nice treat but I’m back to the Max this morning :-)

My aunt ended up having to take Kolton in to the Emergency room yesterday. He apparently burned 3 finger tips on the pellet stove. She said he started crying in pain and she didn’t know what happened and he couldn’t/wouldn’t tell her what happened. She said he kept crying and she didn’t know if the cat got a hold of him or what. He finally told the dr 2 hrs later “no touch fire”. He must have just barely touched it because he just has blisters on the finger tips. They really don’t’ look bad at all to me but I think my aunt is scarred for life. I think the worst is just didn’t know what was wrong and how bad it was. Better safe than sorry though. Oh and the best part, she had all the medical & insurance info she needed. She had taken him for 4 or 5 days when we were gone for a riding trip a year or so ago. We didn’t know if we would have cell service or not so we made sure she had everything she needed “just in case”. Luckily she still had it in her purse.

Today's Goals:
Vitamins [yes] already done
64 oz water
Walk both breaks
5 small meals
Healthy Choices on food
Get to bed before 10pm
No Regular Pepsi

Quotes

2007-09-24T09:07:00.000-07:00

"Life's real failure is when you do not realize how close you were to success when you gave up."
Anonymous

"It is not the mountain we conquer but ourselves."
Edmund Hillary

Another qutoe

2007-09-21T13:56:00.000-07:00

If you can't see the bright side of life, polish the dull side!
~Author unknown

quote

2007-09-21T13:48:00.001-07:00

"Success is focusing the full power of all you are on what you have a burning desire to achieve."
Wilfred Peterson

Friday

2007-09-21T09:31:00.000-07:00

Yesterday's Goals:
Vitamins [yes]
20 min on bike [yes]
64 oz water [yes]
Walk both breaks [yes] both
5 small meals [yes]
Healthy Choices on food [no] chili dog for lunch, 2 small cookies
Get to bed before 10pm [no] 11
No Regular Pepsi [yes]

Another late night for me so no morning workout. I did ok yesterday overall but could have done better on food. Lunch seems to be a real problem for me so I am planning on packing my Lean Cuisine Pizzas and baked chips for lunch next week. I realize that is not the best choice possible but I think it is going to be a lot better than it has been. I also need to stalk up on some fruit and veggies to munch on here at work.

Today's Goals:
Vitamins [yes] already done
64 oz water
Walk both breaks
5 small meals
Healthy Choices on food
Get to bed before 10pm
No Regular Pepsi

Every little step counts

2007-09-21T08:40:00.001-07:00

Every little step counts

A staircase composed of very small steps can reach just as high as a staircase made of large steps, and the climb is much more manageable. Every little step counts.

Doing just a little is infinitely more rewarding than doing nothing. And just a little can quickly lead to just a little more.

Five minutes a day adds up to two and a half hours a month, and thirty hours over the course of a year. If you spend those five minutes each day making minor improvements, they can steadily bring about major accomplishments.

Offer one small gesture of kindness each day and multiply it over the course of a lifetime. You'll find your world filled with rich, rewarding and genuine relationships.

Every little step counts, because the little steps are usually the ones that actually get taken. There's virtually no risk, and yet the rewards, over time, can be enormous.

What one little step would make life better for you this very day? Get in the habit of taking small positive steps, and you'll create big, lasting success.

-- Ralph Marston

Thursday

2007-09-20T08:54:00.000-07:00

Today's Goals:
Vitamins [yes]
20 min on bike [yes]
64 oz water [yes]
Walk both breaks [yes] both
5 small meals [yes]
Healthy Choices on food [no] pizza for lunch, 4 small cookies and Doritos…
Get to bed before 10pm [no] 11’ish
No Regular Pepsi [yes]

Is it ok to snack on Doritos while you watch Biggest Looser? I’m thinking not! Why did I choose to start my healthy choices goal yesterday? Oh now I remember… To hold myself accountable to the crap I have been eating. I think I need to add a limit to my Diet Pepsi Maxes as well. They are keeping me from grabbing the regular Pepsi so far but I think I would be doing better on water if I only had 1 can. I would like to see my water back up to 80oz a day. On a good note, I got to bed late last night AGAIN but I still got up for a short workout… Go me!

Today's Goals:
Vitamins [yes] already done
20 min on bike [yes] already done
64 oz water
Walk both breaks
5 small meals
Healthy Choices on food
Get to bed before 10pm
No Regular Pepsi

quote

2007-09-20T08:16:00.001-07:00

"You learn in life that the only person you can really correct and change is yourself."
Katharine Hepburn

How to lose weight like a guy....

2007-09-19T15:44:00.003-07:00

http://www.prevention.com/article/0,,s1-4-88-103-6788-1,00.html?cm_mmc=http%3a%2f%2fprevention.allrecipes.com%2fRecipe%2fRecipe.aspx%3fnprid%3d8751-_-2007_July_25-_-Weight%20Loss-_-Lose%20Weight%20Like%20a%20Guy

Mantra

2007-09-19T10:38:00.001-07:00

"Make smart choices, not easy choices."

Wednesday

2007-09-19T08:30:00.000-07:00

Yesterday's Goals:
Vitamins [yes]
20 min on bike [yes]
64 oz water [yes] I may have been an ounce or two short but I consider that meeting my goal.
Walk both breaks [yes] both
5 small meals [yes]
Get to bed before 10pm [yes]
No Regular Pepsi [yes]

Weigh-in: 181.6, up 2 flippin pounds this week…. I don’t know why expect the number to go down without actually making an effort…. Luckily I can say I did make an effort yesterday and will be from now on.

WooHoo!! It feels good to post all yes’. It has been too long. I’m already off to a great start for another great day. I even picked up the house before bed last night, of course there were a couple dishes that showed up in the sink during the middle of the night, argh. Oh well, I know it was clean when I went to bed.

Today's Goals:
Vitamins [yes] already done
20 min on bike [yes] already done
64 oz water
Walk both breaks
5 small meals
Healthy Choices on food
Get to bed before 10pm
No Regular Pepsi

quote

2007-09-19T08:16:00.001-07:00

"The real measure of your wealth is how much you'd be worth if you lost all your money."
Unknown

Tuesday

2007-09-18T08:53:00.000-07:00

Yesterday's Goals:
Vitamins [yes]
64 oz water [no] but better than I have been doing at about 40oz
Walk both breaks [yes] both
5 small meals [yes]
Get to bed before 10pm [yes]
No Regular Pepsi [no] had 1

No more regular Pepsi for me! At least not on a daily basis… I’d be happy to get back to 1-2 a week. My belly wasn’t feeling too well last night and I think it has a lot to do with how I have been eating :-( It has not been a total gorge fest, just not very healthy choices. It’s time to start making an honest effort again because I am sliding down hill and I don’t like it!

Today's Goals:
Vitamins [yes] already done
20 min on bike [yes] already done
64 oz water
Walk both breaks
5 small meals
Get to bed before 10pm
No Regular Pepsi

quote

2007-09-18T08:35:00.001-07:00

"Other people's opinion of you does not have to become your reality."
Les Brown

Monday

2007-09-17T09:13:00.000-07:00

Not a great weekend on goals this weekend for me. I can’t remember drinking one glass of water. I didn’t exercise a bit. I didn’t do well on food but I didn’t do totally horrible either. I definitely need to get my head back in the game and my booty should follow :-) I didn’t go to bed until 10:30 last night and just couldn’t get to sleep. Dh is back to days next week, WooHoo! Hopefully that will help some on the sleep issues.

Today's Goals:
Vitamins [yes] already done
64 oz water
Walk both breaks
5 small meals
Get to bed before 10pm
No Regular Pepsi [no] already had one

quotes

2007-09-17T08:40:00.001-07:00

"Many fine things can be done in a day if you don't always make that day tomorrow"
Anonymous

"I gave my life to become the person I am right now. Was it worth it?"
Richard Bach

"If it's never our fault, we can't take responsibility for it. If we can't take responsibility for it, we'll always be its victim."
Richard Bach

Friday

2007-09-14T08:42:00.000-07:00

Yesterday's Goals:
Vitamins [yes]
64 oz water [No] but I was closer than I have been…
Walk on at least 1 break [yes] both
5 small meals [yes]
Get to bed before 10pm [yes]
Limit- 1 Regular Pepsi [yes]

I reset my alarm last night for 6am so I could get up for my workout before work…… It didn’t friggin go off! I looked and it was turned on so I don’t know WTF happened. Luckily I woke up on my on just in time to say good bye to Kalvin before he walked out the door for school, ARRGGGH. No time for a workout. I even got some great sleep and was ready to workout but NOOOOO. Ok enough whining about it, time to move on to a great day. No real big plans for the weekend except I need to do some house cleaning. I’ll try and get out for walks if the weather cooperates.

Today's Goals:
Vitamins [yes] already done
64 oz water
Walk on at least 1 break
5 small meals
Get to bed before 10pm
Limit- 1 Regular Pepsi

quote

2007-09-14T08:32:00.001-07:00

"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do."
Leonardo da Vinci

Thursday

2007-09-13T10:00:00.000-07:00

Yesterday's Goals:
Vitamins [yes]
20 min on bike [yes]
64 oz water [yes]
Walk on at least 1 break [yes]
5 small meals [yes]

I did ok yesterday but drank way too much at the concert last night. We got in about 1am this morning. I did get about 7 hours of sleep so I’m not doing too bad today at work. I’m dragging but not as bad as the others that had to be to work at 7-8am ;-) It is almost 10am so I better go get some food in me and get some work done…. Yeah right on the last one, LOL.

Today's Goals:
Vitamins [yes] already done
64 oz water
Walk on at least 1 break
5 small meals
Get to bed before 10pm
Limit- 1 Regular Pepsi

Wednesday

2007-09-12T08:32:00.000-07:00

Yesterday's Goals:
Vitamins [yes]
80 oz water [no] only about 1/2
Walk on at least 1 break [yes] both
5 small meals [yes]
Get to bed before 10pm [no] 10:30-11 again
No Regular Pepsi [no] I had one

Weigh-in: 179.6, up 2.4 pounds :-(. I knew I’d be up some from our coast trip but I didn’t expect that. I have not been good about my water at all so I think that is a big factor on the higher number. I got in 16oz of water before I left this morning so I should do ok today.

I managed to still get up a little early and jump on the bike for 20 minutes. Kolton woke up crying at 12:30 & 5:30 because he was having trouble breathing from allergies, I think. Luckily he put himself back to sleep fairly quickly. I know I will not be doing great today but I will do the best I can.

Today's Goals:
Vitamins [yes] already done
20 min on bike [yes] already done
64 oz water
Walk on at least 1 break
5 small meals

Tuesday

2007-09-11T09:27:00.000-07:00

Yesterday's Goals:
Vitamins [yes] already done
80 oz water [no] only about 40-50
Walk on at least 1 break [yes]
5 small meals [yes]
Get to bed before 10pm [no] about 10:30-11 and did not sleep well at all, ARRRGGHH!
No Regular Pepsi [no] had 1

Not a great day for me. I feel myself getting run down again because I am not getting enough sleep. We are going to the Def Lepard concert tomorrow night so I don’t see myself doing all that great this week. At least I get to come in late but I still have to make sure Kalvin gets off to school by 7 :-( WAIT!!! LOL I forgot he is staying the night with a friend because we will be gone. WooHoo I can sleep in after all :-) It has been HOT around here so we have not been getting out for our afternoon walks. I don’t think I’ll be able to get out in the afternoon until maybe Thursday but probably more like Friday.

Today's Goals:
Vitamins [yes] already done
80 oz water
Walk on at least 1 break
5 small meals
Get to bed before 10pm
No Regular Pepsi

Monday

2007-09-10T09:14:00.000-07:00

We had a great time at the coast! I got to gamble. DH got in his naps. We had some AWESOME food and the weather was gorgeous. I definitely need to make up for this weekend on water and food. I got to bed late last night and didn’t sleep well so workout this morning but I will get back to my workouts tomorrow.

Today's Goals:
Vitamins [yes] already done
80 oz water
Walk on at least 1 break
5 small meals
Get to bed before 10pm
No Regular Pepsi

quotes

2007-09-10T09:11:00.001-07:00

"The greatest pollution problem we face today is negativity. Eliminate the negative attitude and believe you can do anything. Replace 'if I can, I hope, maybe' with 'I can, I will, I must."
Mary Kay Ash

"You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn't exist anywhere except in the mind."
Dale Carnegie

Thursday

2007-09-06T08:59:00.000-07:00

Yesterday's Goals:
Vitamins [yes]
20 min on bike [yes]
80 oz water [?] I lost track on this… I was in the ball park, I think.
Walk on at least 1 break [yes] both
5 small meals [no] only 4
Get to bed before 10pm [yes] but see below
No Regular Pepsi [no] I had one :-(

WooHoo!!! My dad and step-mom are keeping the boys over night tomorrow so DH and I can head over to the coast for the night. I am so excited. It has been awhile since we’ve been able to do that. We are planning on hitting the casino for the buffet dinner and a bit of gambling. DH woke me up when he came to bed this morning at 3:30am again, ARRRGGGH. I love him and miss him but I really don’t want to visit at 3am! I had a hard time getting back to sleep and am draggin’ booty today….

BTW- I am working from home tomorrow so I may not be online.

Today's Goals:
Vitamins [yes] already done
20 minCardio DVD (Turbo Jam) [yes] already done
80 oz water
Walk on at least 1 break
5 small meals
Get to bed before 10pm
No Regular Pepsi

Be willing

2007-09-06T08:51:00.001-07:00

Be willing

What are you willing to create in your life? How are you willing to spend the precious resource of your time, and what are you willing to accomplish?

There are countless things that you are able to do. What matters is what you are willing to do.

Life is filled with things that you wish for, that you see yourself as needing, that you feel you must do, and that you think you can't live without. The attainment and fulfillment of each of these things depends on whether you are willing or whether you are not.

You can make magnificent promises, you can make understandable excuses, you can set goals, and you can make impressive plans. Yet it all comes down to what you are willing to do, where you are willing to take yourself, and how you are willing to live.

Skills, training, resources, connections and experience are all very helpful. In the end, though, what will make it happen is your willingness.

What are you willing to do with the spectacular opportunity that is your life? Be willing, and it will surely happen.

-- Ralph Marston

Thursday

2007-09-06T08:46:00.001-07:00

"If you expect the best, you will be the best. Learn to use one of the most powerful laws in this world; change your mental habits to belief instead of disbelief. Learn to expect, not to doubt. In so doing, you bring everything into the realm of possibility."

Dr. Norman Vincent Peale

De-Stress in 3 Minutes or Less

2007-09-05T14:06:00.001-07:00

De-Stress in 3 Minutes or Less
Stop Emotional Eating Before It Starts
-- By Dean Anderson, Behavioral Psychology Expert
What is the single, most common problem that most dieters face when trying to lose weight? Will power? Nah. Temptation? Sometimes. Emotional eating? Bingo! That’s why it takes so much more than good intentions and information about nutrition and exercise to be successful. The ability to manage difficult situations and feelings effectively—without turning to food and eating—is a necessary foundation for a successful weight loss plan and healthy lifestyle.

Fortunately, there are many proactive steps you can take to keep functioning on all your mental cylinders during tough times. These steps range widely from basic relaxation techniques to the development of a reliable support network. Other options include:
Keeping a food journal to help you identify your emotional eating triggers
Cultivating mental and emotional well-being through practices like meditation, mindfulness, massage, and yoga
Developing good problem solving skills
Turning to the Message Boards for help and support when you need it; offering help to others as a way to get your mind off your own troubles and gain a little perspective on things
But all of these things take time, and there are many instances when you need something you can do right now, to keep yourself grounded, focused and able to make good decisions. After all, you don’t always have time to take a walk, relax in a hot bath or call a friend to talk things over. That’s what we’ll be talking about here—a 3-minute trick for handling stressful situations in the moment.

Minute 1: Stay Grounded
Emotional eating happens when you lose your connection to your grounded self. Stress itself is not what makes you reach for something to eat. In fact, stress is often a good thing and your grounded self knows this! We need the physical stress of exercise to keep our bodies in good shape just as we need the stress of intellectual and emotional challenges to keep our minds healthy.

Nine times out of ten, what really leads to emotional eating is getting caught in a "mind storm" of worst-case scenarios, projections, misinterpretations, and all the emotional overreactions that come with these thoughts. This "storm" turns a manageable challenge into something that makes you feel helpless, overwhelmed, ashamed or afraid—and sends you to the kitchen to find something to stuff those extreme feelings. When you can stay grounded in the moment of stress, you have many more options.

Here are some simple ideas to keep you grounded when something (or someone) pushes your buttons and your feelings start to spiral out of control:
Take a few deep breaths. (You can also count to 10, if that helps.) If the stressful situation involves someone else, take a timeout and agree to continue the discussion in a few minutes.
Remind yourself where you are. Take a look around, noticing and naming the colors and shapes in the space around you.
Notice the physical sensations you are experiencing. Whether it's a sinking feeling, turmoil in your stomach, tension in your hands or jaw, restricted breathing, or heat on the back of your neck, try to name the feelings that go with the sensation. Is that sinking feeling fear, or dread? Is the heat a symptom of anger?
The idea here is to stay in your body and in the moment—with what’s real—instead of going inside your mind where all those unreal scenarios are just waiting to get spun out-of-control.

Minute 2: Reality Check
Once you’re calm enough to start thinking productively, put all those thoughts that are clamoring for attention inside your head through a quick reality check. Here are several very common thought patterns that have no place in reality. Do any of these apply to you?
All or nothing thinking
Example: You go over your calorie limit or eat something on your “forbidden” list, and then decide to keep eating because you’ve already “blown it” for today. Reality: Weight loss is not a one-day event. If you stop overeating now, you’ll gain less and have less to re-lose later. That’s something to feel good about!

Reading your own thoughts into someone else’s words
Example: Someone made a mildly critical or unsupportive remark to you, and you feel completely devastated. Reality: The more bothered you are by such remarks, the more likely it is that you are being overly critical of yourself. When you treat yourself with respect, what others say won’t matter nearly so much.

Either-Or thinking
Example: You make a mistake or have a bad day and feel like a complete and hopeless failure. Reality: No one does well all the time. Mistakes are a necessary and valuable opportunity to learn—if you don’t waste them by getting down on yourself.

Taking care of other people’s business
Example: Something is going badly for someone you care about, and you feel responsible, or pressured to fix it. Reality: People need to learn from their own problems. You aren’t doing anyone a favor by trying to fix things just to make yourself feel better.
Minute 3: Putting Things in Perspective
Most common problems that you face in everyday life are much easier to handle when you keep them in perspective and avoid making mountains out of molehills. Here are some questions you can ask yourself to make sure you aren’t in the mountain-making business:
How big a deal is this, anyway? If I knew I was going to die in a week, would this be something I would want to spend this minute of my remaining time on?
Will any bad things happen if I postpone thinking about this until I have more time to figure things out?
Do I have all the information I need to decide how to respond to this? Do I really know what’s going on here, or am I making assumptions? Am I worrying about things that might not even happen? What do I need to check out before taking action?
Is there anything I can do right now that will change or help this situation?
Am I trying to control something I can't, like what other people think, say, or do?
Have I really thought through this problem, and broken it down into manageable pieces I can handle one-at-a-time?
Use this approach whenever your thoughts or situations begin to feel overwhelming, and you'll quickly find that the mountains that seem impossible at first can quickly morph into what they really are—manageable hills that you DO have the ability to climb. All it takes is three little minutes of your time.
Article created on: 6/21/2006