Personal Challenge

Interval Training

2010-06-25T09:15:00.007-04:00

Lately I have been trying to get my workout in before my husband leaves for work. But on the days when he has to leave by 6:45am, my poor sleep deprived pregnant body can't/refuses to get up by 5:30am. Instead I will do some cardio and strength intervals at home in my front room while the little one is still asleep. Although I did do one the other day when she was awake and she found it very entertaining. She especially loved the jump rope which made things a little tricky for me. She was actually a great personal trainer because she never wanted me to stop jump roping.

Here is an interval you can do with minimal equipment. I really am a fan of this kind of workout because you can get both the cardio and strength going at the same time.

Knee Slaps Abdominal Exercise

2010-06-25T09:04:00.003-04:00

I seem to get the most questions about what ab exercises are best. I don't claim to have the secret but I know there is much more beyond the basic crunch. Give these a try and see what you think...

30 Day Fitness Challenge--Week 4

2010-06-22T08:02:00.005-04:00

Week 4

anyone still with me?..

If not it is never too late to start over.

Your last and final week will look like your week 2 plan, except you will keep the cardio minutes at 60 min per session.

Click here for the week 2 plan-

http://personalchallengefitness.blogspot.com/2010/06/30-day-fitness-challenge-week-2.html

I realize I didn't do a weekend workout for week 2 so here it is-

If possible do this outside. Create a walking/running course that is 3 miles long. If outside isn't a possibility you can do this on a treadmill. You are going to walk/run this course and time yourself from start to finish. Before you start do a 5 minute warm-up and be sure to cool-down adn stretch after you finish.

If 3 miles isn't a challenge for you then make it a 5 mile course.

Challenge yourself to do this course again in 6 weeks with the goal to do it in a faster time (Don't let this me the end of your own personal fitness challenge).

And don't forget to keep up with the nutrition challenges...

1. Fruits and Veggies- Get 9 servings in one day (click here for helpful tips)

2. Au Natural- Same as last week...no refined carbs or artificial sweeteners for 1 day (hopefully by now you are starting to do this more than one day a week)

3. Healthy Start- For 2 mornings this week be sure to get a breakfast that includes both whole grains and healthy protein. (if you haven't tried the whole grain waffle recipe I posted earlier you should definitely give it a try...delicious. Especially topped with all the fresh berries that are inseason right now).

Exercise with the Kiddos...

2010-06-16T15:50:00.003-04:00

I love this article about circuit training with children. This is a perfect way to make physical activity fun!

The kids will love the activities and they will love that Mom and/or Dad are doing them too.

Plus if you don't have time to squeeze in your workout this is a great way to get some exercise while playing with the kids.

Family Fun: Circuit Training #1
By kristen_deleo

Last week I wrote about the concept of circuit training and how simple it is to do at home with your family. (See Family Circuit Training [1].) From an exercise science point of view, the benefit of circuit training is the ability to get your cardiovascular and strength training done in one shot. But from the point of view of an experienced children's fitness instructor, the benefit of circuit training is the ability to keep kids entertained with an ever-changing array of equipment and activity at each station.All of the family circuits presented here will include stations simply labeled “Cardio,” “Muscle,” and “Fun.” The “Fun” stations will often focus on coordination and balance, but sometimes they may just be good, old-fashioned fun.Here’s what you’ll need for

Family Circuit #1:
Paper plates or orange cones
Jump ropes (one child size, one adult)
Canned food
Plastic Bouncy Ball
Pillow
Beach Towel or exercise mat
Bubble wrap cut into a large square

Set up your circuit stations wherever you have the most space in your home. It may be the family room, the garage, or even the backyard. Warm-up together as a family for five minutes. This may be as simple as walking around the block. But if you have one of those kids who loves the spotlight, let him or her lead the family in a short warm-up to music. Next the family disperses to the stations.

Station #1 Cardio
Jump rope: This station will need the most room.

Station #2 Muscle
Bicep curls: Use the canned food as hand weights for the kids. Parents may want to substitute the cans with heavier hand weights at this station. It’s important to emphasize proper form for the bicep curls. Older kids will invariably say the canned food is too light. The point is for them to learn proper form first (shoulders back, abs tight, knees slightly bent) to prepare them for heavier weights.

Station #3 Cardio/Muscle
Ball Hop: Using your adductor muscles (inner thigh), squeeze a ball between your knees as you hop to the rhythm of the music.

Station #4 Cardio/Muscle
Boxing: Let the little ones get their aggression out with jabs and upper cuts (not on each other!). Keep your heart rate up by staying “light on your feet,” rocking side to side. Kids love to punch targets. Ideally there would be a parent available at this station to hold a pillow as a target. (For extra fun, you can purchase inflatable clowns that are weighted at the bottom. They make excellent targets.)

Station #5 Muscle
The Plank: Kids like this exercise because of its analogy to pirates “walking the plank.” Lie face down on a towel or mat, with your arms bent at the elbows, palms down. Curl your toes under and lift your entire body about one inch off the floor so that your toes and forearms are supporting your weight. This exercise engages a multitude of muscles in the body. Keep your body aligned, straight as a plank. (See photo.) For kids, I use the cue, “No stinkbugs!” to remind them to keep their rear from rising up. Also, you’d be surprised how easy it is to forget to breathe during this exercise. Both kids and adults need to be reminded to inhale and exhale.

Station #6 Cardio/Fun
The Pop!: As you’re well aware, kids love to make noise. At this station you can jump, stomp, or dance on the square of bubble wrap to pop your way to a good workout. Yep, it’s fun. You might need a back-up piece.

A good length of time at each station is about 30 seconds. Family members can take turns being in charge of watching the clock and yelling “Next station!” If space permits you can increase your number of stations by adding a “free” station between each regular station. A free station doesn’t require any equipment and remains the same through out the circuit. For example, if the family chooses jogging in place as the free station, each participant would jog in place every time before moving on to the next established station. You can mark the free station with an orange cone or a paper plate. The kids can use markers to write “jog in place” on the plate. Other ideas for free stations include jumping jacks, and dances like The Twist or Macarena.

Repeat the circuit until you get in a good twenty minutes of activity. Fun music will help you and your kids to stay motivated. Finish with a five-minute cool down and stretch.

As a mom, I realize circumstances don’t always allow you to accomplish everything you have planned. In reality, you may not have the time, space, or energy to create the perfect family circuit. Remember that any activity is better than no activity. So leave out a couple stations or improvise if needed. The goal is to establish healthy habits for your family by allocating time to move and sweat together.
Check back in the coming weeks for Family Circuit #2.
Source URL: http://www.healthnews.com/blogs/kristen-deleo/fitness-exercise/family-fun-circuit-training-1-3816.html

Healthy Lemony Green Beans

2010-06-16T15:01:00.003-04:00

I often forget to put much thought into the veggie side dishes I make. I will prepare the main dish and then just steam some beans and broccoli and throw them on the table. Lately my little one has become more picky and will leave the veggies on her plate (unless I give her some ketchup to dip them in...totally gross I know). I guess it is time for me to get more creative and teach her that veggies are yummy. My husband will probably appreciate it too. I like this twist on the green bean from CookingLight.com-

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=549731

Here are some variations to make them even more kid and adult friendly-

Lemony Green Beans

This wonderfully adaptable recipe will become a go-to side dish that works alongside fish, chicken, poultry, and many other main dishes.

For Kids: Skip the lemon juice and sweeten the dish with a touch of honey or maple syrup. Serve on top of steamed white or brown rice along with a piece of grilled chicken for a complete meal.

For Adults: Try a spicy variation to the dish: add crushed red pepper, cumin, and slivered unsweetened coconut to the hot oil. Sauté for a minute or two, then add the lemon juice, salt, and pepper. Serve garnished with a mixture of mint and cilantro leaves. Complete the meal with brown rice and grilled chicken.

Grilled Chicken with Cucumber-Melon Salsa

2010-06-16T14:55:00.002-04:00

I love a new twist on the classic grilled chicken recipe...

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1988532

Click on the link for the recipe and a picture. Look delicious!

Delicious Whole Grain Waffles

2010-06-15T14:12:00.002-04:00

This is a must try recipe...

http://allrecipes.com/Recipe/Oatmeal-Waffles-2/Detail.aspx

I did add a little bit of white flour to the recipe to make it less heavy and I also added a little more oatmeal. I think next time I want to try a little cinamon too. The recipe does make a lot so if you don't have to feed a lot of mouths you can have these on hand for a quick and easy breakfast.

Week 3

2010-06-14T23:06:00.002-04:00

Sorry for the lack of posts this last week. We were out of town a lot this week and I didn't have time to sit down and blog much. I promise to make up for it this week. As for the plan, week 3 will look just like week 1 except for the cardio minutes will be bumped up to 60 minutes.

I will do my best to focus on healthy recipes this week. I have been trying to find a muffin and bread recipe that are completely whole grain, but I have yet to have enough success to share any of them with you. I will keep experimenting and I promise to share once I find the magic one.

I really am on a mission to find foods that are healthy yet taste good enough that my husband won't know they are healthy for him. If he had it is his way we would eat hot dogs and hamburgers every night. One day I hope to convert him to the health nut life but I feel it will take a lifetime to accomplish this.

Good luck with week 3. We shall keep in touch!

Week 2---The Plan

2010-06-07T21:35:00.001-04:00

The posts are out of order so click here to check out the plan for week 2.

Day 5-6-7

2010-06-07T13:24:00.003-04:00

Hope the weekend went well for you and that you found a way to stay active.

Today (Day 7) is a 30 minute cardio day. The minutes increase with week 2!

Don't forget about your nutrition challenges-

1.meatless menu

2. Au natural (no refined carbs or articifial sweeteners for a day)

3. Omega-3s (fix one meal that incorporates this healthy fat)

I will have week 2 info posted shortly.

30 Day Fitness Challenge--Week 2

2010-06-07T12:57:00.005-04:00

30 Day Fitness Challenge--Week 2

(6/8-6/14)

The Plan

Tues 6/8- Strength (see routine below for ideas)

Wed 6/9- 45 min cardio

Thurs 6/10- Strength

Fri 6/11- 45 min cardio

Sat 6/12- Weekend Workout (see description below)

Sun 6/13- REST!

Mon 6/14- Strength

Nutrition Challenges-

1. Fruits and Veggies- Get 9 servings in one day (click here for helpful tips)

2. Au Natural- Same as last week...no refined carbs or artificial sweeteners for 1 day

3. Healthy Start- For 2 mornings this week be sure to get a breakfast that includes both whole grains and healthy protein.

I will get some ideas posted soon to help you accomplish these challenges.

Strength Routine
If you need help modifying these exercises let me know. Most can be done with minimal equipment, but let me know if you don't have what it takes to execute the exercises effectively.

Step Ups and Push-ups-

Do one set of the step-ups followed by a set of 15 push-ups. Repeat this circuit 3 times.

Trio-
Do this circuit 3 times as well.

Upper Boday Interval-
The end of this video will explain how to execute these intervals.

Abs-
Do 3 sets of these exercises.

30 Day Challenge--Day 4

2010-06-03T21:29:00.005-04:00

Time for another strength workout.

Day 4 is going to look just like Day 2.

Why Strength Train?

Muscle mass naturally diminishes with age.

"If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Eating Healthy Carbs

2010-06-03T07:16:00.006-04:00

I had a question about healthy carbs versus refined carbs so here are some tips and ideas.

Good Carbs-

Fruits and Veggies

100% Whole Grains- Breads, Pastas, Brown Rice, Wild Rice, Bulgar, Popcorn, Oatmeal are a few examples. Be sure to read the labels to make sure what you are eating is really made of whole grains. As a guideline try to choose foods that provide at least 3 grams of fiber per serving.
Carbs to Avoid-
White Bread
White Rice
White Pasta
White Tortillas
Basically anything that reads enriched wheat flour on the ingredient list.

On this day you should also avoid any sugar or artificial sweeteners. I don't want to act like you should never eat sugar, but most likely we all eat too much of it. Take this day to find other ways to snack

Check out this recipe-
http://allrecipes.com/Recipe/Whole-Grain-Waffles/Detail.aspx Read the comments from others to find ways to alter the recipe if you don't have all the ingredients. Top these waffles with some fresh fruit and pair with a side of scrambled eggs for a great start to your morning.

Run/Walk: The 20-Minute Treadmill Hill Workout

2010-06-02T21:21:00.002-04:00

Click here for Day 3 info.

If you are wanting a little inspiration for your cardio workout today check out this workout-

Run/Walk: The 20-Minute Treadmill Hill Workout

I would say it is a beginner-intermediate workout. It starts out with a 5 minute warm-up and finishes off with a 3 minute cool-down. You could repeat the workout or finish with some steady walking or jogging.

Of course if you want something more intense just bump up the speed of the intervals or increase the time.

Keep up the good work!

30 Day Fitness Challenge--Day 3

2010-06-02T21:07:00.003-04:00

Click here for Day 2 info.

~~~DAY 3~~~

6/3/10

It is not too late to start if you haven't yet!:)

Today we are going back to the cardio. All you have to do is 30 min. plus a warm-up and cool-down.

Oh, and don't forget to keep up on the nutrition challenges.

Yesterday I watched Losing It With Jillian. I am a fan. Maybe I just like Jillian. Anyway, she made a statement that I loved and will keep with me..."why choose failure when success is an option?" It doesn't get more clear than that right? I don't think this only applies to fitness and weight loss, but to any area in your life you want to be successful.

Don't be afraid to challenge yourself!

30 Day Challenge--Day 2

2010-06-01T20:47:00.006-04:00

Click here if you are looking for a full explanation of the challenge for the week.

~~~Day 2~~~

How did Day 1 go?

Did anyone incorporate any of the nutrition challenges yet? We had veggie quesadillas at our house and they were yummy.

Check out your workout for today-

You will do 2-3 sets of each exercise. Each set should include 15 reps. Alternate doing one set of the first exercise with one set of the second until you have completed your 2-3 sets. Keep the rest inbetween each set short as you will keep your heart rate up and get a cardiovascular workout as well. Complete each circuit before moving onto the next one.

Circuit 1-
Lunges (one set equals 15 reps on each side)

Push-ups (can be done on knees if not able to do it on toes) click here if you want some variation on the pushup.

Circuit 2-
Squat Thrusts

More Advanced Version-

Bicep Curls
Tricep Dips

Circuit 3-
Shoulder Press
Mtn. Climbers

Ab Routine (you only have to complete this one time, one should be plenty:))

this isn't the routine I originally had planned for you, but it is still a good one. I will get my personal routine up and running soon.

If you haven't been doing abs much in the recent past this routine may be a little too long for you. Do what you can.

True enjoyment comes from activity of the mind and exercise of the body; the two are united.

- Alexander von Humboldt

30 Day Challenge---Day 1

2010-06-01T09:21:00.006-04:00

Make sure to click here for the full explanation of the challenge.

~~~DAY 1~~~

Fitness Challenge for today is 30 minutes of cardiovascular exercise (plus a 5 min. warm-up and cool-down).

You can choose the exercise but if you want an idea try these kickbox routines-

In addition to the exercise I want you to complete these nutrition challenges sometime throughout this week-

1. Meatless Menu- One dinner this week needs to be completely meatless.

Here are some ideas if you need them-

http://allrecipes.com/Recipe/Avocado-Tacos/Detail.aspx (Jazz this one up with black beans and tomatoes)

http://allrecipes.com/Recipe/Vegetarian-Moussaka/Detail.aspx

http://allrecipes.com/Recipe/Farmers-Market-Vegetarian-Quesadillas/Detail.aspx

http://allrecipes.com/Recipe/The-Best-Vegetarian-Chili-in-the-World/Detail.aspx

2. Au Natural- For one whole day you need to refrain from any and ALL refined carbs (white flour, sugar, rice, etc.) and artificial sweeteners. Today is the day to focus on getting your fruits, veggies and fiber:).

3. Omega 3- Create a meal or snack that incorporates this healthy fat.

The benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer's disease.

Food rich in Omega 3s-

Albacore tuna
Sardines
Salmon
Mackerel
Atlantic herring
Swordfish
Lake trout
Flaxseed and flaxseed oil
Soybeans and soybean oil
Walnuts
Soy nuts
Olive oil
Pumpkin seeds

ENJOY!!!

Let the Games Begin!

2010-05-31T19:04:00.007-04:00

My internet is being unreliable right now so I may have to post in pieces. I will let you know when changes or updates have been made. Thanks!

The 30 Day Challenge Starts tomorrow!

I was going to work through an outside website but I think it will be easiest just to post everything on the blog. For those who signed up, I will keep your emails and send you information on top of what I post. Plus those who sign up will be the ones who are eligible for the prize drawing in the end. Even if you didn't sign-up, please feel free to join us!

Are you ready for the plan?

Week 1 (6/1-6/7)

Day 1- 30 minutes cardio
Day 2- Strength routine #1 (see workout below)
Day 3- 30 minutes cardio
Day 4- Strength routine #1
Day 5- Weekend Workout (see below)
Day 6- Rest
Day 7- 30 minutes cardio

Cardio- You have the option to do any kind of cardio exercise as long as it elevates your heart rate and lasts for 30 minutes. This does not include a 5 minute warm-up and cool-down. I will provide some ideas along the way if you want the direction. If you are already doing more than 30 minutes of cardio than please keep it up! The amount of cardio time will increase as the challenge moves along.

Strength- I will provide a strength routine for you to follow. Again if you are already doing weights you can continue doing your own routine as long as you are at least doing as much work as the challenge requires. You do need to complete the ab routine. It is my special treat for you and I want to know what you think.

Here is the workout-

You will need some hand weights or elastic tubing to execute a few of the exercises. If you don't own any I suggest picking up an exercise tube. They are cheap and super effective. Check this blog entry if you need more info.

You will do 2-3 sets of each exercise. Each set should include 15 reps. Keep the rest inbetween each set short as you will keep your heart rate up and get a cardiovascular workout as well. Complete each circuit before moving onto the next one.

Circuit 1-
Lunges (one set equals 15 reps on each side)

Push-ups (can be done on knees if not able to do it on toes) click here if you want some variation on the pushup.

Circuit 2-
Squat Thrusts

More Advanced Version-

Bicep Curls
Tricep Dips

Circuit 3-
Shoulder Press
Mtn. Climbers

Ab Routine (you only have to complete this one time, one should be plenty:))

this isn't the routine I originally had planned for you, but it is still a good one. I will get my personal routine up and running soon.

If you haven't been doing abs much in the recent past this routine may be a little too long for you. Do what you can.

Weekend Routine- You can choose from any of the following activities- Hiking for at least 3 miles, Go on a bike ride with family or friends, Swim laps, Go dancing, Play an organized sport, take a yoga class, try a new group fitness class... basically anything that keeps you active while having fun at the same time!

Rest- I have set up the rest day to be on Sunday. If it works better with your schedule your rest day can be on Saturday and you can do your weekend workout on Sunday.

Take the 30 Day Challenge!...

2010-05-27T12:06:00.004-04:00

Starting June 1st I will be hosting a 30 day Fitness Challenge. I want you to join me!

Here is a quick run-down of the program-

I will provide you with 30 days of fitness challenges. The guidelines will be basic, but I will provide you with creative ways to implement them along the way.

I will also be providing a weekly email with information to keep you on track and motivated to finish the challenge.

The program is for EVERYONE!!!

If you complete the program you will be entered into a drawing to win a fitness or nutrition book (I will give you a few choices).***

This is the perfect way to keep you motivated as you approach the SUMMER SEASON.

***Add a little extra bang for your buck...

I know you will be even more motivated to finish this challenge if you turn it into a little competition with your family, friends or co-workers. Why not gather the crew and throw a little money into the mix. Nothing like a little peer pressure to keep you on your toes.

Example: Everyone donates money (as much as you want) to the cause. Whoever finishes the challenge gets the money back. For those who don't finish, their money is divided between those who did.

Or...

I won't be making this a weight loss challenge but you and your crew can. Whoever loses the biggest percentage of weight gets the money.

Whatever the case, just do it!!!!

Please provide your email address in the comment section so that I can send you an invite to the challenge. Or if you don't feel comfortable leaving it in the comment section you can email me at pcfitness10@gmail.com

Please have everyone who will be joining you provide their email.

More on The Doctors- Sugar and Salt Cravings

2010-05-26T12:39:00.002-04:00

Check out this quick video clip for some helpful tips on how to overcome your sugar and salt cravings.

I wasn't able to figure out how to download this video to put it directly on the blog, but you can click on this link to check it out-

http://thedoctorstv.com/main/procedure_list/1800

Hormone Trifecta

2010-05-26T12:14:00.002-04:00

Yesterday Jillian Michael's was a guest on the show The Doctors. She gave tons of info on how to take control of your body. I have really come to appreciate the kind of trainer that Jillian is. I know she is harsh but she tells it like it is, and sometimes that is what it takes to get things done.

Here is a little synopsis of what was on the show-

Hormone Trifecta

Three of the most important hormones are cortisol, estrogen and thyroid.

Cortisol

Cortisol is secreted by the adrenal glands and helps regulate blood pressure, insulin release, glucose metabolism, immune function and inflammatory response. Cortisol is often referred to as the stress hormone, due to the fact that its production increases sharply when a person is stressed, be it briefly, fight or flight mode, or chronically.

Elevated Levels of Cortisol Will:
• Increase blood pressure
• Increase cravings for high-fat, high-carb foods
• Increase visceral fat around the midsection

How to Balance Cortisol Levels:
• Get enough sleep
• Limit caffeine intake to less than 400mg per day
• Refrain from alcohol consumption
• Increase vitamin C intake
• Practice relaxation techniques

Estrogen

Estrogen is a class of steroid hormones that includes estrodial, estriol and estrone. Estrogen is produced in a woman’s ovaries, and functions as the primary female sex hormone. It affects many aspects of the female body, including skin, bone, mood, menstruation and fertility. “A lot of the chemicals in your immediate environment, whether it’s skincare, hair care [products] or even plastics that you’re drinking out of or eating out of can create something called xenoestrogens in the body,” Jillian says. “It’s essentially a chemical that mimics hormones, and this is where your estrogen levels get out of balance in dangerous ways.”

How to Balance Estrogen Levels:
• Use BPA-free plastic
• Don’t store food in plastic
• Don’t microwave food in plastic containers
• Avoid processed soy
• Try to use all-natural cleaning products and beauty products
• Eat foods high in flavonoids, such as black olives, apples and onions
• Eat foods high in soluble and insoluble fibers, such as apples, beans, oats and leafy greens

Thyroid

The thyroid gland produces and stores hormones that help regulate heart rate, blood pressure, body temperature and metabolism. Thyroid hormones are essential for proper cellular function throughout the body. “The thyroid is the master gland of metabolism, or energy, and if it’s not in balance, it literally can affect every part of your body,” plastic surgeon Dr. Drew Ordon says. When the thyroid is over-secreting hormones, it can cause weight loss, anxiety, depression, mood changes, high blood pressure and bulging eyes. If the thyroid gland is underperforming, a person can experience weight gain, fatigue, lethargy, depression, skin changes and thinning hair. “When it comes to thyroid, again, avoid soy,” Jillian says. “Soy has something in it called phytic acid, which can block mineral absorption, and minerals are critical to the function of your thyroid. Minerals [such as] selenium, iodine and zinc.”

How to Balance Thyroid Levels:
• Eat foods high in minerals, such as mixed nuts, cashews, sunflower seeds and yogurt
• Eat foods high in zinc such as beef, lamb, pork and salmon

Jillian’s Top Ten Power Foods

Master your metabolism with Jillian’s 10 power foods-

1. Blueberries: high in antioxidants, and help fight fat and reduce blood pressure.
2. Oats: high in antioxidants, and help fight fat and reduce blood pressure.
3. Yogurt: high in calcium, helps boost the immune system and maintains healthy bacteria and yeast levels in the body.
4. Black beans: high in protein and fiber and helps with weight loss.
5. Salmon: high in zinc, Omega-3 fatty acids and helps maintain heart health.
6. Spinach: high in vitamins B6 and B12 and helps maintain heart health.
7. Garlic: boosts the immune system and helps lower cholesterol levels.
8. Tomatoes: high in fiber, vitamin C and lycopene.
9. Broccoli: high in fiber and vitamins A and C.
10. Walnuts: high in protein, B vitamins, magnesium and fiber, and help lower cholesterol.

Click here for some of Jillian's favorite recipes-
http://www.thedoctorstv.com/main/show_synopsis/418?section=feature&title=Jillians%20Recipes

Questions-

2010-05-25T14:16:00.003-04:00

Have you ever considered how you would answer this question?

What about when it comes to your fitness goals?

What is stopping you?

Sugar Update...

2010-05-24T21:07:00.002-04:00

For the most part it hasn't been too bad. I was a bit tempted by the s'mores we made around the camp fire Friday night, but I am happy to say that I didn't give in and it felt so good once the temptations was out of the way that I stayed strong.

I am learning I eat when I am bored. This challenge will be doing double duty for me as it will get me motivated to keep us moving and busy, and outside so that I don't want to grab for food just because.

I do like the Truvia. Add it too some plain yogurt with some fruit and granola. It is a super sweet treat.

It is empowering to be stronger than the temptation.

Anybody else having any success?

Dr. Oz’s Healthy Family Challenge

2010-05-24T21:03:00.003-04:00

I am on a Dr. Oz kick right now. Here he gives an easy plan for families to implement to keep us healthy. If you don't have a family of your own it is definitely something you can do on your own. I just think it provides some great ideas to make it fun for kids to exercise.

We have the power to tackle the obesity epidemic in our country. Taking a few small steps together will bring your family closer, give you more energy, save you money, help you reach and maintain a healthy weight.

Join Dr. Oz and HealthCorps to change the health and happiness of you and your family.

http://www.doctoroz.com/chiquita-challenges/healthy-family-challenge

Farewell My Friend...

2010-05-21T12:46:00.003-04:00

...you will be missed.

It is true, as much as I am an advocate of healthy foods, I love sugar. I find it hard to pass up at least a taste of any delicious dessert (especially when I am pregnant). But it is time to take a break from the sweet little monster. As much as I love it, I don't love how it has been making me feel these days.

Sure this fat chocolate cake is calling my name...
...or how about a slice of this decadent tart?

But I am overcoming one of my biggest weaknesses and giving up sugar at least for a month. I need to to cleanse my taste buds of it. And I need my body to understand it doesn't need it everyday. Don't worry Mr. Sugar, I will eat you again, just not now.

Thank you Chelsy for being my inspiration.

I don't believe anyone should have to give up any kind of food forever, but we do need to eat in moderation and sometimes we must put our body through a little bootcamp nutrition training in order to achieve this.

I am admitting this outloud to all of you so that I have a crowd to keep me accountable.

Yesterday was my first day. It wasn't too bad. And I feel pretty good.

Good luck to me and to any of you who want to join me in the journey.

Feel the Burn!...

2010-05-19T12:47:00.002-04:00

Click here if you have not read the first part of this article.

SPF will protect you from painful summer sunburns, but this F stands for fat-burning foods. Some of these foods will surprise you, but all 5 are guaranteed to please your palate.

Grapefruit The vitamin C contained in this super fruit helps the body process fat faster by stimulating the carnitine amino acid and consequently, the body’s fat-burning capacity. Vitamin C can dilute fat, helping the body get rid of it faster. Have a glass of grapefruit juice or half a fresh grapefruit with breakfast and kick start your day.

Chilies Studies are now showing that the chemical compound capsacin found in chili peppers speeds up your metabolism. It’s also a thermogenic food which means that your body will burn extra calories for 20 minutes after you’ve eaten them. Click here for more surprising foods that will boost your metabolism.

Bison Leaner than beef, but containing just as much protein, a bison burger (or bison hot dog!) is the perfect meal for your next summer barbecue. Eating lean protein helps to boost metabolism, lose fat and burn extra calories.

Berries The perfect summer dessert, berries are packed with fiber, which keeps you full and satisfied on virtually no calories. It also moves food through the digestive system faster, so less fat is absorbed. A 1 cup serving of raspberries contains 8 grams of fiber and only 60 calories!

Chilled Soup While soup might not be the first thing you think of when your stomach rumbles on a hot summer day, its satisfying combination of liquids and solids makes this meal choice an excellent appetite suppressant. Aim for broth-based soups stocked with vegetables for a low-calorie meal or appetizer. Two cups of this watermelon gazpacho contains just 85 fat-free, salt-free calories, and lycopene and phenolic compounds that help lower your risk for many cancers. And who doesn’t crave watermelon during the summer?

The Dollar Tree...

2010-05-18T12:07:00.003-04:00

Click here if you didn't read the first part of this article yesterday or check out Dr. Oz's Ultimate Summer Slim-Down http://www.doctoroz.com/.

Money may not grow on trees, but plenty inexpensive staples of a healthy diet do! Putting the P in SPF is price. You don’t have to spend a lot to get great payback on your health – so load up on these dietary stapes that you can’t afford NOT to eat.

Green tea Dr. Oz’s go-to beverage, green tea costs an average of 31¢ per bag. This polyphenol-packed tea is low in caffeine and offers countless health benefits. Enjoy over ice to beat the heat.

Plain yogurt This digestive health aid won’t break the bank at 75¢ per cup. Mix with fruit and granola for a high-calcium, fiber-rich snack or breakfast.

Quinoa Pronounced “keen-wah,” 1 serving of this grain, at 80¢ per cup, provides half your daily iron needs. Click here for a deliciously creamy berry and quinoa parfait recipe.

Black beans At 42¢ per cup, drain and rinse for a whopping 15 grams of protein. Toss with some cooled quinoa and fresh mango for a surprisingly delicious summer salad.

Snap peas At 28¢ per cup, you can net nearly half your daily veggies for a little more than a quarter. Plant your own for less than $1 and pick, snap and enjoy all summer long.

Enjoying Seasonal Fruit

2010-05-17T12:43:00.002-04:00

Dr. Oz's Ultimate Summer Slim-Down

Get the help you need to tighten your waistline and purse strings this summer with Dr. Oz’s Ultimate Summer Slim-Down. By Memorial Day, 80% of Americans have abandoned their New Year’s resolutions to lose weight and get healthier. However, it’s not too late to turn it all around.
(www.doctoroz.com)

Dr. Oz’s Ultimate Summer Slim Down begins with those 3 magic letters of summer: S.P.F. Right now, we’re not talking sun protection factor – we are talking about an easy way to remember 3 healthy eating secrets, the first of which is eating in Season. Summer is a season of produce aplenty, and here are 4 foods that are inexpensive, fresh, low in calories and packed with nutrients:

(Click on Bolded Words for fun recipes that incorporate lots of produce)

Apricots These juicy fruits can be eaten on the go, added to steel cut oats in the morning or salads at lunch. They contain only 20 calories each and provide 25% of your daily vitamin C needs.

Okra In most areas, okra is in season from May through October. One cup contains about 30 calories and is a rich source of vitamin B6, folic acid, and vitamins A and C.

Cucumbers Synonymous with summer, 1 cucumber contains only 15 calories and contains silica, which improves the health of your skin. Dip cucumber in a probiotic yogurt for a digestive health boost or serve in a fresh cucumber and tomato salad. After all, tomatoes are a summer favorite rich in vitamins C, A and K. Click here for another recipe.

Just in case I am not the only one who didn't know what farina was you can click here.

Peaches A good sources of carotenes, potassium and flavonoids, peaches contain only 70 calories and provide 2.6 grams of fiber. Flavonoids help strengthen blood vessels, prevent cells from oxygen damage and are a powerful anti-inflammatory.

Check back for the rest of the article tomorrow or check out Dr. Oz's Summer Slim-Down at www.doctoroz.com

Lower Body Strength Interval

2010-05-14T08:08:00.003-04:00

I will be working on getting other videos together so you have a total body workout you can follow. Here is a 5 minute one for starters. I would suggest doing this without the bench to begin with until you feel comfortable doing the back lunges. To increase the intensity you could add some 5 or 8 lb handweights in each hand.

Almost Meatless Sloppy Joes

2010-05-13T12:52:00.002-04:00

ALMOST MEATLESS SLOPPY JOES

2 tbsp olive oil

1/2 cup finely chopped white onion

1 tbsp minced garlic

1/2 tsp salt

1/4 tsp ground pepper

6 ounces lean ground beef or turkey

1/2 cup (or more) grated carrots

2 tsp chili powder

1 tsp brown sugar

1/2 tsp dried oregano

1/4 tsp ground red pepper

2 cups canned crushed tomatoes

1 (15.5 oz) can low-sodium red beans, rinsed, drained, and divided

4 (2 oz) whole-wheat sandwich rolls, split and toasted

4 (1/4 inch-thick) red onion slices, separated into rings

1. Heat olive oil in a large skillet over medium-high heat. Add onion, garlic, salt black pepper, and beef to pan; cook 5 minutes or until meat is browned and vegetables are tender, stirring occasionally to crumble beef.

2. Add carrot, chili powder, sugar, oregano, and red pepper; cook 2 minutes, stirring occasionally. Stir in tomatoes; bring to a boil. Reduce heat to medium ; cook 10 minutes or until thickened and carrot is tender, stirring occasionally.

3. Partially mash 1 cup beans with a fork or potato masher. Add mashed beans and remaining whole beans to pan; cook 1 minute or until thoroughly heated. Spoon 1 cup bean mixture onto bottom half of each roll; top each serving with 1 red onion slice and top half of roll.

Enjoy this sandwich with a bunch of yummy veggies and you have a delicious, healthy meal!

Yield: 4 servings (serving size: 1 sandwich)

CALORIES 405; FAT 14.4g (sat 3.2g, mono 7.5g, poly 2.3g); PROTEIN 19.4g; CARB 53.3g; FIBER 10.4g; CHOL 28mg; IRON 5.1mg; SODIUM 781mg; CALC 148mg

Spring Vegetable Carbonara

2010-05-13T12:33:00.004-04:00

If in need of a pasta salad on the lighter side, this is a great one to try. It went over very well in our home. If you are wanting to make it even more healthful, try using a whole wheat pasta.

SPRING VEGETABLE CARBONARA (found in Cooking Light magazine)

1/2 cup frozen peas, thawed (I added a whole lot more than 1/2 cup)
12 oz. asparagus, trimmed and cut into 1-inch pieces
8 oz. uncooked cavatappi pasta (or any spiral pasta)
1/2 cup (2 oz) grated pecorino Romano cheese
1/2 tsp salt
1/2 tsp pepper
3 large eggs, lightly beaten
4 slices center-cut bacon, chopped
1 cup chopped seeded red bell pepper (I used tomatoes instead, just because)

1. Cook peas and asparagus in boiling water for 3 minutes or until asparagus is crisp-tender; drain. Plunge into ice water; drain. Cook pasta according to package directions, omitting salt and fat. Drain pasta in colander over a bowl, reserving 1/4 cup cooking liquid. Combine pasta and vegetables.

2. Combine cheese and the next 3 ingredients (through eggs) in a bowl, stirring well with a whisk. Gradually add hot cooking liquid to egg mixture, stirring constantly with a whisk. Cook bacon in a large skillet over medium heat until crisp, stirring occasionally. Remove bacon from pan, reserving 1 TBSP drippings in pan. Add bacon to pasta mixture. Cook bell pepper in drippings for 3 minutes, stirring occasionally. Add pasta mixture; cook 1 minute or until thoroughtly heated. Remove pan from heat, and stir in egg mixture. Return pan to low heat; cook for 2 minutes or until sauce thickens slightly, stirring constantly.

Yield: 4 servings (serving size: 1 3/4 cups)

The servings are set up to be a whole meal. If you want to use as a side dish you can go with a much smaller portion size which will cut back on the calories and fat a lot.

CALORIES 425; FAT 14.4g (sat 5.9g, mono 5.3g, poly 1.6g) PROTEIN 22.2 g; CARB 52 g; FIBER 5.4g; CHOL 183gmg; IRON 3.6mg; SODIUM 614mg; CALC 210mg

Pure Inspiration...

2010-05-13T12:29:00.001-04:00

When Harriet Anderson crossed the finish line at Kona — the Ford Ironman World Championship — in October 2009, there were a few reasons she stood out. At 74 years of age, she was the oldest female competitor to complete the race. At 11:53 p.m. she finished, just seven minutes before the cutoff. And the reason she’d taken longer than usual? The arm taped to her side was a clue. She’d broken her clavicle at mile 80 of the bike ride when another cyclist bumped into her. Did that deter Harriet? No. She picked herself up, finished the next 32 miles on the bike, and promptly walked the entire 26.2 miles of the marathon.
Meet Harriet, the Women’s 70-74 Ironman World Champion.

Lululemon...

2010-05-10T14:01:00.003-04:00

I discovered Lululemon when on a girls' trip to Chicago.

I am in love.

Of course at full price I can't afford any of the clothes.

But I scored a fabulous deal on a pair of the shorts. So I gave them a try.

I wish I had 10 pairs!

They are cute, comfortable and high quality.

I am usually one who buys most of my workout clothes at wal-mart or target. I have a hard time spending money on clothes I am just going to sweat in. Problem is those clothes get ragged really quickly. I should just spend more money on fewer clothes and get nicer stuff.

I will be investing in more of the Lululemon. Go ahead and check it out!

Inspiration from What Not to Wear...

2010-05-10T13:02:00.004-04:00

I am a huge fan of the show What Not to Wear on TLC. Probably because it would be a dream come true for me to have someone hand me $5000 to go shopping for a new wardrobe, and then make me beautiful with new hair and makeup. I also love watching the people go through such amazing transformations.

I know beauty really is about what is on the inside, but our outer appearance is often a reflection of how we feel about and value our body.

On the show you will often hear the person receiving the makeover say that they want to wait until they are a certain size or weight to buy cute clothes. Or that they don’t deserve the attention. In one of the episodes Clinton in his mighty wisdom expressed how important it is to take care of yourself in your current situation, and that as you come to love your body the way it is you will probably start to take better care of it. In the end you will be more successful at reaching that desired weight or clothing size you were hoping for.

From one of Jillian Michaels books she talks about what it took for her to finally make the changes she needed to in order to lose the weight she had gained when she was a teenager. She says, “It wasn't until I started to love and accept my body-and work with it rather than against it-that i got real results".

I completely believe these statements.
How often do we throw on the clothes that are comfy, yet ugly, because it supposedly hides all our trouble spots, and makes us blend into the background?

I am guilty.

On those days I find it so much harder to eat healthy and take care of my body. I begin to pick out all my flaws, and my ugliness is emphasized. From there it is a downward spiral.

Why even try, right?

Now I don’t want to give the message that we should all take hours each day to make us look pretty, and I understand that some days we are lucky to get a shower. Even more I know that most of us don’t have access to a $5000 shopping spree. But we can all find a few minutes to do those things that make us feel better about the way we look.

I guess what it comes down to is having an attitude change. What is it that is holding you back from reaching your fitness and health goals? Are you discouraged every time you look in the mirror? Do you feel pretty? I challenge you to find ways to feel beautiful, even if you are 60 lbs over what you think beautiful should look like.

It is time for us to all show our body a little LOVE!

You have to see your inner beauty and accept your body the way it is if you ever want to make any changes. It is what will get you through the hard times and temptations.

Quick Update...

2010-04-24T21:14:00.002-04:00

If you are still a follower of this blog I want to say thank you. And then I want to say I am sorry for being such a slacker.

FIRST-

I know I have neglected this blog for the last few months. I had big plans to provide great things, and then I got pregnant and sick. My motivation to do anything went down the drain. But I am finally feeling good and ready to get back on track with my fitness goals. This includes being a better blogger.

SECOND-

The blogging updates won't start for a week or so because the husband will be out of town and taking the computer with him. In the meantime I will work on getting information organized so I can start blogging as soon as possible.

See you Next Week!

Do You Get Enough Fiber?

2010-04-15T13:19:00.003-04:00

According to the Institute of Medicine it is recommended that MEN consume about 38 grams of fiber per day and WOMEN- 25 grams daily.

However, the average man and woman in the United States each currently consumes less than half that amount.

I like to think that I am better than the average American when it comes to my eating habits. I do my best to eat whole grains and lots of veggies.

BUT...

I have been tracking my fiber intake the last few days and it turns out that although I may be slightly above the average, I am still falling short of getting the recommended amount of fiber in my diet on a daily basis.

Do you get enough FIBER?

I challenge you to do a fiber inventory.

Focusing on fiber intake will help you consume a much healthier diet. If you are filling yourself up with fiber rich foods you are going to feel more full and satisfied, and won't have room for all the extra calories that you don't need.

Cranberry, Pear, Pork Salad

2010-04-15T12:58:00.003-04:00

PLEASE try this recipe!!!

It is healthy

It is budget friendly

and it is DELICIOUS!!!

If you aren't a fan of pork I am sure it would be great on chicken.

I did use a spring mix of greens in place of the spinach because I have been doing a lot of spinach lately. I liked the change.

Canned pears (without added sugar) work great if you don't have fresh.

Oh, and I used onions in place of the shallots because that is what I had on hand.

The cranberry mix used for the topping is to die for!!!

Click Here-
Budget Recipes: Pork Tenderloin, Pear, and Cranberry Salad - Budget Recipes: Feed 4 for $10 - Photos - CookingLight.com

Oatmeal with some Flavor!

2010-04-12T15:51:00.003-04:00

I have to thank my cousin for this twist on oatmeal. Once you try it, you will be thanking her as well.

Steel-cut Oats (You can use regular Old Fashion oats too)

Cook oatmeal in all natural (not from concentrate) apple juice instead of water. Depending on how sweet you want your oatmeal you can dilute the juice with water.

Add coconut flakes and fresh berries after cooking the oatmeal. (I actually like cooking my oatmeal with the berries in it).

Researching my Leafy Greens

2010-04-07T13:32:00.003-04:00

I decided this week to challenge myself and learn more about all the different varieties of leafy greens. To be honest my knowledge and experience with them doesn't go much further than Spinach and Romaine Lettuce. I didn't grow up with much more than iceburg lettuce so I guess I have been a little scared to expand my horizons because it is like entering a whole new world. I like my spinach but I am ready to step outside my little comfort zone and find new ways to eat my veggies.

I am going to start my research with Endive. The first trick has been to find it at the grocery store. Wal-mart sure didn't have it and Kroger had signs for it but it was no where to be seen. I will have to check back tomorrow. I guess that is part of living in a smaller town.

Why try Endive?...

It is a good source of fiber, vitamin A, C, K, and E, Thiamin, Riboflavin, Folate, Pantothenic Acid, Calcium, Iron, Potassium, Zinc, Copper, Manganese, Magnesium, and Phosphorus.

I figure all this information isn't worth much if you don't know how to put Endive to use. So here is a yummy recipe to try.

Shrimp Salad with Endive

1 1/2 lb Shrimp

4 Large Endives, prepared

1 large Cucumber, sliced

1 Carrot, peeled and sliced

Layer Endive, Cucumbers, Carrots, and Shrimp and top with Cucumber Sauce just before serving.

Cucumber Sauce-

1 cup yogurt/sour cream (I am trying plain greek yogurt)

1 TBSP Horseradish

1 small Cucumber, pared and grated

Juice of Lemon/Lime to taste

2 TBSP dill, chopped

Salt and Pepper to taste

E-N-J-O-Y!!!

Toned Triceps

2010-04-05T16:39:00.003-04:00

Something for the girls...

It seems that every girl wants to know how to reduce the underarm giggle. There is no miracle move, and you may need to drop a few pounds before you see any results, but these moves are great ways to target the tricep muscle.

The Top Triceps Exercises

Next we will focus on some shoulder exercises. If you notice in the pic of Cameron Diaz it is the shoulders that make her arms looks so fantastic!

Sweet Pineapple Salsa-

2010-04-01T17:05:00.004-04:00

Basically add as much of each ingredient as you would like. Just depends on your taste preferences.

Pineapple

Lime juice

Cilantro

Onion

Pepper

Chop it all up or throw it in the food processor and you have one delicious salsa!!!

It goes great on top of a salad or jazz up a chicken breast or fillet of grilled fish. Of course it always tastes great as a chip dip, just keep the chip consumption in check:)

Egg Facts- Making informed choices

2010-04-01T16:24:00.003-04:00

I came across this when doing a google search...

Myth 2- Eating eggs raises your cholesterol levels.

Truth- Dietary cholesterol found in eggs has little to do with the amount of cholesterol in your body. The confusion can be boiled down to semantics: The same word, "cholesterol," is used to describe two different things. Dietary cholesterol—the fat-like molecules in animal-based foods like eggs—doesn’t greatly affect the amount of cholesterol circulating in your bloodstream. Your body makes its own cholesterol, so it doesn’t need much of the kind you eat. Instead, what fuels your body’s cholesterol-making machine is certain saturated and trans fats.

Eggs contain relatively small amounts of saturated fat. One large egg contains about 1.5 grams saturated fat, a fraction of the amount in the tablespoon of butter many cooks use to cook that egg in. So, cutting eggs out of your diet is a bad idea; they're a rich source of 13 vitamins and minerals.

There is a lot of truth in the above statement, but I feel it gives the wrong impression.

In an attempt to write a new and interesting magazine article a few details may have been left out.

No wonder nutritional info. is so confusing!

The following articles come from MayoClinic.com and a Harvard Study. I like them so much more.

Question
Eggs: Are they good or bad for my cholesterol?

Answer
from Thomas Behrenbeck, M.D.
mayoclinic.com

Chicken eggs are high in cholesterol, and a diet high in cholesterol can contribute to high blood cholesterol levels. However, how much the cholesterol in your diet can increase your blood cholesterol varies from person to person.

When deciding whether to include eggs in your diet, consider the recommended daily limits on cholesterol in your food:

If you are healthy, it's recommended that you limit your dietary cholesterol intake to less than 300 milligrams (mg) a day.

If you have cardiovascular disease, diabetes or a high low-density lipoprotein (LDL, or "bad") blood cholesterol level, you should limit your dietary cholesterol intake to less than 200 mg a day.

One large egg has about 213 mg of cholesterol — all of which is found in the yolk. Therefore, if you eat an egg on a given day, it's important to limit other sources of cholesterol for the rest of that day. Consider substituting servings of vegetables for servings of meat, or avoid high-fat dairy products for that day.

If you like eggs but don't want the extra cholesterol, use only the egg whites. Egg whites contain no cholesterol. You may also use cholesterol-free egg substitutes, which are made with egg whites. If you want to reduce cholesterol in a recipe that calls for eggs, use two egg whites or 1/4 cup (59 milliliters) cholesterol-free egg substitute in place of one whole egg.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Egg Nutrition and Heart Disease : Eggs aren't the dietary demons they're cracked up to be.

Common misconceptions keep many people, especially those worried about heart disease, from eating eggs. The July issue of the Harvard Heart Letter unscrambles the dietary facts and myths about the egg.

Fact: Eggs are a good source of nutrients. One egg contains 6 grams of protein and some healthful unsaturated fats. Eggs are also a good source of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which may protect against vision loss.

Fact: Eggs have a lot of cholesterol. The average large egg contains 212 milligrams of cholesterol. As foods go, that’s quite a bit, rivaled only by single servings of liver, shrimp, and duck meat.

Myth: All that cholesterol goes straight to your bloodstream and then into your arteries. Not so. For most people, only a small amount of the cholesterol in food passes into the blood. Saturated and trans fats have much bigger effects on blood cholesterol levels.

Myth: Eating eggs is bad for your heart. The only large study to look at the impact of egg consumption on heart disease—not on cholesterol levels or other intermediaries—found no connection between the two. In people with diabetes, though, egg-a-day eaters were a bit more likely to have developed heart disease than those who rarely ate eggs.

If you like eggs, eating one a day should be okay, especially if you cut back on saturated and trans fats. Other ways to enjoy eggs without worrying about cholesterol include not eating the yolk, which contains all the cholesterol, or using pourable egg whites or yolk-free egg substitutes.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Also a point to remember-

One large egg contains about 90 calories, with about 50 of those calories coming from the yolk. Even if you aren't concerned about the cholesterol levels, you may be able to cut back on the calorie content of your food by eating just the egg whites. Or you could consider the option of scrambling one whole egg with a few extra egg whites. This way you keep both your cholesterol and calorie count in check, yet keep the taste you were going for.

Spinach Salad-

2010-03-27T21:51:00.002-04:00

Again this one is another simple everyday idea. We had it for dinner at our house the other night and it was delicious.

Here is what I added-

Spinach leaves
Grilled Chicken (leave it out if you want vegatarian)

And lots of these-

Red Onion
Carrots
Cucumbers
Apples
Tomatoes

I used a little olive oil, balsamic vinegar and pepper on top to jazz it up...Voila!

It really isn't hard to be healthy.

I promise there are more recipes to come. Ones that will spice up your regualr routine. Enjoy!

It Really is Easy...

2010-03-27T21:21:00.003-04:00

I was without computer for a few days so I am sorry about the delay on the recipes...

Before I get into any of the new and different recipes I want to just share a few recipes that you are probably already familiar with. Just to help you see that healthy eating is easy.

I was reminded the other day about Hawaiian Hay Stacks. It is such an easy dinner I don't know why I never remember to make them. The good thing about them is everyone can add whatever toppings they like. It is as easy as made to order can get.

To make this yummy meal a healthy dish go for the brown rice. The kind that takes more than 5 minutes to make. Then add toppings like chicken, tomatoes, olives, celery, pineapple, cucumbers, cashews, almonds or avacados for some healthy fat, peas or carrots. Really anything you like. Just keep it fresh and healthy!

I am working on making a gravy for the haystacks that is healthier than the regular cream of chicken soup. I have some ideas in the making, but I want to try them out before I post them.

Super Easy! Super Yummy!

Like I said, this isn't a new and crazy recipe. But it is a reminder that eating healthy, natural foods isn't rocket science.

I am going to post the other ideas in separate posts so they are easier to read.

Refocusing...

2010-03-24T20:55:00.004-04:00

I just got back from a weekend trip to Idaho to see family and it seems it has taken me 4 days to get back on track from the 4 day vacation. But I am back and ready to share a few thoughts and insights. I am motivated and refocused!

Over the weekend I heard a lot about the HCG diet. Up to this point I had never heard about it, but once it was brought to my attention I have seen ads for it all over the place. If you haven't heard about it you can google it. You will find plenty of websites with info. I still have yet to find a website that actually explains how the diet works. Most of them are very vague. Essentially you eat a very low calorie diet (VLCD) and take HCG drops. There is also a list of approved foods you can eat. The diet is done for 3-4 weeks with the promise that you will lose 1-2 pounds a day on average.

I have never tried it so I can't give my personal opinion on the diet. Many people I talked to swear by it. I am still skeptical. Not skeptical that you will lose weight...if you are only eating 500 calories a day some pounds will be shed. I am skeptical as to why people want to do this to themselves.

Maybe you can lose the weight on this plan, but what happens once you stop the diet? You obviously can't keep up this type of diet regimen for long periods of time. And I am still not sure why starving yourself for weeks at a time is more desirable than trying a little exercise and healthy eating.

I understand the desire for quick results.

So I am not going to say you should or shouldn't do this diet. Or any other jump start diet. But the reality is if you don't change your ways (the ones that led to the weight gain in the first place) the weight will come back.

No matter what diet plan you choose to follow, you have to be ready to make lifestyle changes.

There are many things we can do to improve upon our health habits. But the one I want to focus on is all about going back to the basics. Time to cut back the refined and processed foods. I have a sis-in-law who has mastered this to a T. She has lost so much weight, looks fantastic, and feels amazing. The best part is she is a phenomenal cook. All her food is healthy and everything is delicious. She cooked for us all weekend and I was in heaven. Her example is what has motivated me to refocus my efforts. And I want to share with you the wonderful things I find.

I hope we can discover together that this journey to better health can be tasty and enjoyable. Your challenge this week is to cut back the refined foods. Try recipes that are full of fresh or frozen veggies. Learn to make sauces and seasonings from scratch so you can cut back the salt and fat, yet enhance the flavor. Figure ways to improve upon your favorite recipes that you cook the most often. I will be sharing my finds. Please share yours!

If you are going to do any of the crazy kickstart diets, that is your deal...but once you are done please join me here and lets get healthy by changing our habits one day at a time. These are the lifestlye changes we all need to make.

I already have a few fun recipes, but you will have to check back later if you want more:).

Weekly Challenge-

2010-03-15T13:48:00.002-04:00

I haven't posted a weekly challenge for a few weeks. This week I am going to keep it simple yet challenging...

Within the next 7 days (the day you read this is day #1) your challenge is to do 500 push-ups. You can split them up however you like with the only rule being you need to do at least 10 in a row to make them count.

I wouldn't procrastinate this challenge!

Time to take it Outside!

2010-03-11T14:50:00.002-05:00

The weather here has been absolutely spectacular! It is definitely time to start taking some of those workouts outside...running, walking, biking. Spring is really on the way. And isn't it such a relief?!

Here is a great strength routine you can do at any local park. It would be the great way to finish off a long run.

Video explanation-
Play Away the Pounds - Fitness Magazine

Pictures and words-
http://www.fitnessmagazine.com/workout/lose-weight/total-body/park-workout/?page=1

Enjoy the great outdoors!

What is your Take?-

2010-03-10T08:53:00.002-05:00

It is hard to know when government should intervene and when people need to own up to their own choices. But obesity is a huge problem and we all end up paying big health care bucks for it so maybe it is time for government to step in and do something about it.

Visit msnbc.com for breaking news, world news, and news about the economy

Simple Health Boosters-

2010-03-10T08:45:00.003-05:00

Here are a few simple tips that take little to no time to improve your health-

Visit msnbc.com for breaking news, world news, and news about the economy

Workouts To Go!

2010-03-05T13:37:00.003-05:00

If you are one that never works out without your I-Pod or Zune than you will love these! Check out this website to find workouts you can download and take with you to the gym. They come with great pictures and explanations on how to do each exercise. If you don't have an I-Pod you can still download the workouts to your computer and do them at home.

Once again another way to keep your workouts fresh!

http://www.womenshealthmag.com/fitness/ipod-workouts

Workout Burnout?

2010-03-05T13:01:00.003-05:00

Many of you said your New Year's Resolutions included something health related. For those of you trying to incorporate exercise into your routine are you still on track? Depending on whether or not you have seen results you may be finding yourself on the road to burnout. But you can beat the burnout and boredom. Here are a few classic signs to look for and ways to overcome each obstacle...

Stage 1: THE HONEYMOON

Classic sign: You're determined to slip into a size 6 by the first day of Spring, so you never miss a workout.

Burnout buster: Take a less-is-more approach. Burnout happens when you expect too much too soon. Balance your excitement with the big picture. Even with the smartest, most effective workout program, you still can't force your body to become stronger or slimmer any faster than it physiologically can.

Stage 2: DISENCHANTMENT

Classic sign: Your excitement fades when you don't see results right away. You stop looking forward to gym time and start skipping workouts.

Burnout buster: Set mini goals. One major reason for dropping out is the failure to meet goals and expectations, especially within the first six months of starting an exercise program. Short-term goals that focus on the process (like time spent exercising) are more likely to boost your confidence and keep you on track than longterm outcome goals (say, total number of pounds lost).

Stage 3: STALLING

Classic sign: Boredom and apathy override your commitment and motivation. You'll use almost anything — work, family, stress, the weather — as an excuse to skip exercise.

Burnout buster: Make a change. Use a different piece of cardio equipment or workout in a different part of the gym. Even buying a new workout shirt, water bottle or music for your I-pod can do the trick. Keep things fresh and don't allow yourself to get bored.

Stage 4: FRUSTRATION AND SURRENDER

Classic sign: Exercise slides from your list of top priorities. You want to throw in the towel. You start telling yourself every week that after the weekend is over you will get back on track.

Burnout buster: Make a schedule and stick to it for at least five weeks. A study in Health Psychology reports that it takes new exercisers that long to make their sessions a habit. Or make a date — with a trainer, your guy, or your best friend. Peer pressure can be a great motivator. You're more likely to stay on track when someone is holding you accountable.

Source: Women's Health Magazine

If you are finding yourself in a stage of burnout, don't get discouraged. Reassess the situation and start fresh today!!!

Exercising While Pregnant-

2010-03-04T12:32:00.005-05:00

I know this information is geared towards a very specific group but I want to have it as a resource for anyone interested.

I am a big proponent of exercising during pregnancy. Research has shown that it is good for both mom and baby. I have also experienced for myself the benefits of exercising during my own pregnancy.

I do want to say that throughout pregnancy you will need to listen to your body. Your body will go through constant change so you may find that what felt okay one day may not feel so good the next. And if you are one that experiences the dreadful morning sickness through the first trimester you may want to lay low and get the rest you need at this time. Once you start feeling better you can get on track.

A few things you may or may not have known...

These are all considering your pregnancy is healthy and your doc has given you the ok to exericse.

1.If you didn't exercise before you got pregnant it is ok to exercise during your pregnancy- Many people use pregnancy as an excuse to take a break from exericse and healthy eating even though this is a time when those 2 things should be a priority. If you are starting from scratch start small. Even a brisk walk will do wonders for you body and mood. Although it is a great time to incorporate exercise into your routine it isn't the best time to become an exercise finatic.

2. Use Rate of Perceived Exertion (RPE) to determine the intensity of your exercise- Heart rate of 130-140 bpm used to be the standard for exercise intensity during pregnancy, but the recommendation now is to use RPE. Try to exercise moderately so you don't get tired quickly. If you are able to talk normally while exercising, your heart rate is at an acceptable level. Most likely you will be able to keep up the exercise intensity you did before you were pregnant as long as you don't get breathless (from pamphlet produced by the ACOG).

3.Pregnancy can make you more prone to fitness injuries- Your body produces more relaxin making your joints more flexible. With your joints more relaxed it does make you more prone to injury so be careful no to push past your regular range of motion while doing your exercises.

4.Not every exercise is safe to do during pregnancy- At about month 4 you may find that your balance is a little off. You will want to avoid exercises that put you at risk of losing your balance and falling.

5.Exercise won't take nutrients away from the baby- If you do exercise too much or too intensely most likely the baby will still get the nutrients it needs. Which means you, the mom, will be the one to suffer. The important thing is to keep exercise moderate and eat small regular meals to keep blood sugar levels at bay.

6.It is safe to do abdominal exercises during pregnancy- Not only is it safe it is beneficial to keep your abdominal muscles strong. You should also strengthen the pelvic floor muscles. Keeping all these muscles strong will help you during pregnancy, labor and in recovery. It is recommended that you avoid exercises that require you to lie flat on your back, but there are plenty of ways to work your mid section without being in this position.

The workout below is a great weight lifting program to follow during pregnancy. The lady explains things very well so even if you aren't familiar with lifting weights you will be able to follow the routine. She does refer to the heart rate monitor. You won't have to worry about this. Instead use RPE. And no this is not me in the video...I am not one to flaunt my big pregnant belly:).

Just Making Sure-

2010-03-02T22:24:00.001-05:00

That you saw this post.

19 Push-up Variations

2010-03-01T20:07:00.002-05:00

I like this little video clip of push-up variations. With 19 different options you can find a way to challenge your current fitness level. Plus it shows there are so many differnt ways to work your body without any equipment.

If push-ups aren't currently a part of your fitness regimen it is time to change that! Push-ups will increase your upperbody strength better than any other exercise in my opinion.

19 Push Ups Variations Without Any Equipment - Watch more Funny Videos

Being an informed Consumer-

2010-02-28T13:13:00.004-05:00

Have you seen the commercials lately trying to give HIGH FRUCTOSE CORN SYRUP a little boost?

It is true that HFCS has gotten a bad wrap over the last few years. In 2004 an article written in the American Journal of Clinical Nutritioin proposed the idea that HFCS was one of the leading causes of the rise in obesity. The article pointed out that from 1970 to 1990 Americans’ intake of HFCS increased by more than 1,000 percent. The researchers also noted that, during that same time, the proportion of Americans who were overweight or obese increased from about half to two-thirds.

But more recently these same authors have said singling out HFCS turned out to be unjustified, “Dozens of human studies on HFCS and energy intake and weight change show that our hypothesis was wrong.” The American Medical Association came to a similar conclusion last June, when it announced: “High-fructose corn syrup does not appear to contribute more to obesity than other caloric sweeteners.”

So why are so many Americans overweight?

For one, we’re eating more, period: the latest U.S. Department of Agriculture estimates show that, since 1970, our daily calorie intake has grown by a whopping 24 percent. Sweetened beverages have added a huge quantity of calories to our diets. “More than 450 of a person’s daily calories come from beverages, 40 percent from soft drinks or fruit juices,” says Popkin (an author from the American Journal of Clinical Nutrition). Studies show that when we consume calories in liquid form our bodies don’t acknowledge them the way they do those from solid food and we don’t cut our food intake later. So should we blame HFCS, since it sweetens most sodas and sweet drinks? That’s guilt by association, not a direct cause, says Popkin. “Sugary beverages are the culprit, and whatever form the sugar is in does not matter.”

What it comes down to is moderation of all things. Although HFCS isn't as bad as once thought we do have to remember that a lot of the foods that contain it aren't very nutritional so it should still be consumed in moderation. Plus who knows when the next set of research will come out saying that yes indeed it is bad for our bodies. MODERATION IS KEY!!!

I hope you will just take the time to become informed about the foods you put into your body. In the fitness and nutritional world you will always come upon conflicting information or information that changes with time. And it is easy to be tricked by those wanting you to try out their products. The more you know the better off you are.

You can read more information in this article here from the Mayo Clinic-
http://www.mayoclinic.com/health/high-fructose-corn-syrup/an01588

You can read about many of the misconception about HFCS, but as you read this remember it is being written by people who produce HFCS. Yes research has shown that maybe HFCS isn't as bad as once thought but it is still added sugar and it still adds calories to your daily diet. Lets not give it too much credit.
http://www.sweetsurprise.com/myths-and-facts/top-hfcs-myths

If you want more info from the American Medical Association you can read the article here-
Hot Topics paper on High Fructose Corn Syrup, December 2008

Salad Topper or Chip Dip-

2010-02-28T12:59:00.003-05:00

I am sorry for the lack of posts this last week. I hope to do a better job this week.

This recipe is something that I often crave. I don't have a name for it. But it is delicious. I usually use it to top off a taco or chicken salad, but it is also yummy as a dip for chips or crackers. You could aslo just serve it alone as a side dish. It is a perfect way to add veggies to your diet. Plus the black beans are a great protein option.

1 can black beans, drained and rinsed

1 can corn (I actually prefer to use frozen corn)

3 Roma tomatoes, seeded and diced

2 avacados, peeled and diced

1 bunch green onions, trimmed and chopped (sometimes I use red onions in place of the green ones)

2 cloves garlic, peeled and minced or pressed

Cilantro (as much as you like)

Lime Juice to taste

1 tsp ground cumin

1/2 tsp ground pepper

1/2 tsp salt

1/4 tsp ground coriander

1/8 cup red wine vinegar

2 TBSP extra virgin olive oil

Just mix it all up and enjoy!

A Quick Thought...

2010-02-24T23:34:00.003-05:00

In an attempt to eat more fruits and veggies this week I have a quick suggestion for you...

Make a plan before you just go to the store and buy the whole produce section.

This last month I have had the best of intentions to make Ratatouille. I have even bought an eggplant twice. Both of them have ended up in the garbage after hanging out in my fridge for weeks on end. I don't have a recipe that I know i want to use, and I never am able to get all the ingredients I need. Or truth be told I am a little intimidating by it because I have never made it (it is probably the easiest thing, who knows). Anyway, the moral of the story is, have a plan set in place. Be willing to try new things, but stick to recipes that only have a few new items. If you have to go out and buy ten new ingredients the chances of you actually making the recipe are slim.

Oh and make sure to check out the recipe I just posted. It looks delicious! I will work on getting the nutrition info for you.

Spaghetti Squash at its finest!

2010-02-24T23:22:00.002-05:00

Spaghetti Squash Tossed with Olive Oil, Avocado and Parmesan

makes 2-4 servings

I am really excited about this one!!!

1 medium spaghetti squash
1 or 2 avocados
1 clove garlic, smashed
1 teaspoon fresh lemon juice
4 fresh basil leaves, sliced
1/4 cup fresh grated Parmesan cheese
3 tablespoons extra virgin olive oil
1 teaspoon fresh ground black pepper
1 teaspoon salt

1. Preheat the oven to 375.

2. Cut spaghetti squash in half lengthwise and scrape out the seeds. (I prefer to cook the squash whole and cut it afterwards.)

3. Lay squash cut side down in a baking dish and add 1/4 inch of water to the pan. Bake for 35-45 minutes, until tender. For an even quicker meal you can microwave the squash whole if you pierce the skin a few times with a knife and nuke on high, 12-15 minutes.

4. When squash is close to done, put olive oil in a pan over low heat and add the smashed clove of garlic. Cook until it sizzles just to flavor the oil, turn off the heat, and remove the clove.

5. Cut the avocado and squeeze the fresh lemon juice on it to keep it from turning brown and slice up the fresh basil.

6. Remove the squash from the oven and place cut side up on a cutting board. Use a fork to separate the spaghetti-like strands.

7. Scoop a serving into a bowl, drizzle with the warm oil, top with chunks of avocado, and add the parmesan, basil, and salt and pepper to taste.

You could add more veggies to the mix and make it a complete meal, or serve it as a delicious side dish.

Tip #1- Easy fruit serving suggestion

2010-02-24T13:09:00.002-05:00

This is a rather simple solution, but it got my husband to eat the oatmeal with less sugar in it without complaints. That is what I call success!

All it takes is putting blueberries in the oatmeal before you cook it in the microwave, and you have yourself a delicious and nutritious way start to your day. Especially if you choose oatmeal with low sugar content, or go for the gold and get the good old fashion oats with out any sugar at all.

Enjoy!

Weekly Challenge #3-

2010-02-22T20:30:00.003-05:00

This week the challenge is going to be to eat your fruits and veggies!!! I could give you lots of information as to why you should eat your fruits and veggies, but you already know all of that. So I hope to provide you with ways to actually add the fruits and veggies, or at least give you the motivation to do it!!!

Join me in the challenge to eat the recommended amount of Fruits and Veggies everyday this week.

Click on the link below to find out how many servings you need.

How Many Fruits and Veggies Do You Need-
http://www.fruitsandveggiesmatter.gov/form.html

How to Use Fruits and Veggies to Help Manage Your Weight-
http://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html

Fruit and Veggie Nutrition-
http://www.fruitsandveggiesmatter.gov/benefits/nutrient_guide.html

Add More Fruits and Veggies to Your Family Dinner-
http://www.fruitsandveggiesmatter.gov/downloads/Get_Smart_Family_Dinner.pdf

I will search to find as many delicious and easy ways to add the fruits and veggies to your diet.

Enjoy!!!

Cookie Breakdown...

2010-02-19T15:07:00.003-05:00

In response to the question as to how to figure out sugar content for homeade items such as cookies and brownies...

I checked out few chocolate chip cookie recipes and most of them ended up equaling between 9-10 grams of sugar per cookie. This would be about 2.5 tsp per cookie.

A soft sugar cookie with frosting would be about 8 grams or 2 tsp per cookie.

I think it is safe to saw that most baked goods are going to add about 10 grams of sugar to your count for the day. Give or take a few.

I will work on getting a longer list so let me know if there are certain foods you want to have evaluated.

Abs-olutely Fabulous - Fitness Magazine

2010-02-18T12:25:00.001-05:00

I will be doing this ab workout tonight-

Abs-olutely Fabulous - Fitness Magazine

You will like it!!!

When you Lack the Motivation...

2010-02-17T14:21:00.003-05:00

As much as I do love the feeling that exercise gives me, I will admit there are days when I just have no motivation to get moving. Today would be one of those days. There are so many things I need to do, exercise included, and all I want is to curl up on the couch and take a nap. So here is my rule for days like this...Choose an activity that you generally enjoy (or at least tolerate) doing. Tell yourself that all you have to do is 10 minutes of a warm-up. If at that point you still have no energy to exercise you can quit for the day. Most likely after 10 minutes of getting the heart rate up and starting to sweat you will want to continue. The first 10 minutes are often the hardest part.

If you are having on of "those" days like I am please join me in the challenge to give just 10 minutes before you decide whether or not you are going to exercise today.

And if you need more of a boost, call a friend and get him/her to join you. Exercise is way more fun with a buddy.

Happy Exercising!!!

Advanced Leg Workout-

2010-02-15T21:13:00.003-05:00

This little leg routine should give you a great burn. The first exercise is more advanced so if you are new to the exercise scene either skip this one or just do regular squats. You can also choose to use a much lower bench. A step bench would be a great alternative.

Weekly Challenge #2

2010-02-15T11:55:00.003-05:00

I have been on this kick of trying to reduce my sugar intake. Sugar is my dirty little secret. It is easy for me to pass on the chips and dip but when it comes to chocolate and cookies I can't walk away. But I want to change my habits because I have seen how they affect my daughter. Everytime I reach for a treat she of course wants one. Time to reach for the veggies instead!

This week I ask you to all join me in the challenge to reduce your sugar intake. You don't have to worry about the natural fruit in sugar, just the added stuff. I have been paying a lot of attention to labels and sugar content this last week. It is amazing how much sugar is added to everything. I think you too will be suprised.

The plan-

Track all sugar intake for 3 days. Figure out how much you usually take in.

For the next 3 days reduce your intake by 30%. Ultimately try to keep your intake under the 32g/day recommendation.

Even if you are not a sugar finatic still track how much you take in on a daily basis. Like I said, it is added to almost everything. You may be shocked at how much you are really taking in.

A few thoughts...

2010-02-15T11:32:00.002-05:00

Last week I went to one of the gyms where I teach and was shocked to see a poster announcing a memorial service being held for one of the men that worked there. There was a picture of him with the year he was born and the year he died. It still didn't make sense to me. I was speechless. I had just talked to him on the phone a few days earlier. After asking what happened I was informed that he died of a heart attack a few days before.

I was suprised at how much it bothered me that he was gone. I didn't want to teach that day because I felt so sick. This is not a man that I knew much about. In fact I only saw him once a week as I was coming and going to the gym. But he was always there. And he tried really hard to get my daughter to like him. He usually had a little dum-dum sucker for her. Soon they became friends and she would always say hi to him.

The thing is this man was severely obese. He was a walking time bomb. Medically it really isn't suprising that this is what took his life. But he was only 43 years old. Too young to die. Things like this don't need to happen.

It was reminder that day that life is so precious. I know there is no gaurantee and healthy people also die, but there are so many diseases that don't have to happen. Last Wednesday a good man and friend left us because his heart could no longer endure the stress that was put upon it every day. I am not judging him, because I truly don't know anything about his personal life, but I miss him and I am sad that his life was shortened...most likely uneccessarily.

Today let us do something to be healthier. Do it for those you love. Do it for yourself.

2010-02-13T16:00:00.005-05:00

I have been on a mission to find a healthy yogurt that actually tastes good. I personally don't eat a lot of yogurt but my little girl would live on it if I would let her. The problem I have with most yogurts is the sugar content. I used to just buy the Yoplait light yogurts but decided that I wasn't too fond of all the high-fructose corn syrup and fake sweeteners. I made the switch to baby organic yogurt to get away from the HFCS. I didn't really pay attention to the 13-17g of sugar per tiny serving. How many teaspoons of sugar does that equal?...3-4!!! No wonder it is so delicious. No wonder my child wants to eat it for breakfast lunch and dinner.

How much sugar should we be eating?

According to the 2005 Dietary Guidelines for Americans, it's recommended no more than 8 teaspoons/day of added sugar based on a 2,000 calories/day diet. That’s 32 grams if you’re reading labels, and about 6% of your total calories for the day. You don't have to worry about counting the sugars that occur naturally in foods like fruit.

My attempt to choose organic led to half a days worth of sugar in one yogurt!

To fight this sugar problem I have attempted to use Organic Greek Yogurt. I first bought the plain stuff. The only way I was going to eat that stuff was if I added a ton of granola which obviously goes against my original intent. So I tried the the kind with honey. It was actually really good, but....loaded with sugar (about 13g). Yes it is the natural sugar from honey, but still lots of sugar.

I decided to give the plain kind a try again thinking some fruit might help. The result...my yogurt loving child gagged and spit it all over me.

I gave the Greek stuff one more try and bought the vanilla flavored kind. I think this one might just work. It still has 8g of sugar but I figure that is a huge improvement from where we started.

I will try using the plain stuff as a substitute in recipes. Here are a few ideas-

1. Use yogurt in place of mayonnaise. Non- fat, plain yogurt contains less than ten percent of the calories, less than one percent of the fat, and around three percent of the cholesterol of an equal amount of regular mayonnaise. Combining equal amounts of low-calorie mayonnaise and lowfat yogurt works well for many dishes, including potato salad, coleslaw, pasta salad, tuna salad, dips, and appetizers.

2. Try plain yogurt as a healthy alternative to sour cream. It is much lower in calories, fat, and cholesterol. If you're adding it to a sauce in place of sour cream, heat it over very low heat so it doesn't curdle.

3. Try yogurt in baking recipes. Plain yogurt can often be substituted for milk, buttermilk, or sour cream in recipes for waffles, pancakes, and muffins. (I haven't tried this yet but will let you know how it goes when i do)

After all this blabbing on my part I just want to finish by saying it is important to read the labels. It is the only way to know what you are really putting into our bodies. I think it is okay to consume some sugar but if you are not careful it will sneak into your diet without you realizing it. Don't be fooled by packaging and advertising!

How is the Challenge Coming Along?...

2010-02-11T12:49:00.003-05:00

I just want to do a quick check-in to see if you have started your weekly challenge. I have finished the scarf!!! Now on to the pile of "STUFF" hiding in the bedroom corner. Anyone else willing to share what they are working on?

Chicken with Cashews

2010-02-11T12:33:00.003-05:00

PLEASE TAKE A FEW MOMENTS TO ANSWER THE POLL QUESTION. YOUR FEEDBACK WILL HELP ME PROVIDE YOU WITH THE INFORMATION YOU NEED. THANK YOU!

I have been meaning to share this recipe for awhile. I made it last week. It was delicious. The best part is the leftovers were great too. Oh, and it is really easy!

Makes 6 servings
Prep 15 min
Slow Cook 3 1/2 on low
or 5 1/2 hours on low

1 lb boneless, skinless chicken breasts, cut into 1-inch chunks ( I actually just cooked the chicken breasts whole since they were frozen and cut them up after it was cooked.)

2 cups baby carrots

1/2 cup low-sodium chicken broth

4 TBSP ginger-flavored soy sauce or regular low-sodium soy sauce (I didn't have soy sauce at the time so I just added some ginger)

8 ounces snow peas (I used frozen)

2 cans (8 oz each) pineapple tidbits, drained, and 2 TBSP juice reserved

1 sweet red peper, seeded and thinly sliced ( I actually just bought frozen stir-fry veggies and added the whole bag)

3 TBSP cornstarch

1/2 cup roasted cashews

3 cups cooked brown rice (optional)

1. Stir together chicken, carrots, broth ( I also threw in the stir fry veggies) and 2 TBSP soy sauce in slow cooker bowl. Cover and cook for 3 hours on high or 5 hours on low.

2. Remove cover and stir in snow peas, pineapple and red pepper and cook an additinal 20 minutes.

3. In small bowl, stir together remaining 2 TBSP soy sauce, 2 TBSP pineapple juice and cornstarch. Stir into liquid in slow cooker bowl. Stir in cashews and cook an additional 10 minutes or until liquid has thickened. Serve over rice, if desired.

Per Serving-
249 Calories
7 g fat (1g sat)
22 g protein
23 g carbs
3 g fiber
266 mg sodium
44 mg cholesterol

Strength Training Basics-

2010-02-09T07:01:00.009-05:00

Check out the challenge for the week by clicking here.

I want to step back and look at the basics of strength training. Working with weights is an essential part of every workout program. But if you haven't worked with weights much it can be very intimidating. People often comment that they want to start working out but have no idea where to begin.

First lets look at why we should strength train-

1. Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. (This is due to a decrease in metabolism). "But strength training can help you preserve and enhance your muscle mass — at any age."

2. Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

3. Control your weight. As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.

4. Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age.

5. Boost your stamina. As you grow stronger, you won't fatigue as easily.

6. Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.

7. Get a better night's sleep. People who commit to a regular strength training program are less likely to have insomnia.

8. Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

There are a lot of ways to approach a strength training routine. I will give you the basic guidelines, plus a simple plan to follow.

If exercise is fairly new for you start out doing 1-2 sets of 15 reps. You want to choose a weight that makes your muscles tired by the last rep without compromising form. Rest about 2 minutes inbetween sets. **

If you have been exercising regularly for a few months you can do 2-3 sets of 15 reps. Again be sure to choose a weight that is challenging yet allows you to maintain proper form.

You would do this routine 2-3 times a week making sure to leave a day of rest inbetween workouts.

We all have those "trouble areas" that we want to change, but when you strength train you need to make sure to work all muscle groups in your body. You should start by working the biggest muscle groups (legs, chest and back) and finish with the smaller ones (arms and abs).

A good routine to follow would be-

Legs- Squats

Chest- Chest Press or Flys

Back- One Arm Back Row (just use a dumbbell in place of the kettlebell)

Triceps- Extensions

Biceps- Curls

Legs- Lunges or Ham Curls

Shoulders- Shoulder Presses and Push-ups (Do presses first and then go right into the push-ups) (Girls, lifting weights will not bulk you up like the lady in this video unless you are training like crazy and with really heavy weights)

Abs- Ball Crunches and Plank

I will provide some other weight training options in future posts.

**To be more time efficient and to make your workout harder you can do one set of each exercise without rest in between each one and then repeat the exercises 1 or 2 times.

Weekly Challenge #1

2010-02-08T12:36:00.005-05:00

I have decided to change the daily challenge to a weekly challenge. I think it will be more effective. This way you really have a chance to focus on the information and I have time to elaborate on the details. You will still have something to work on everyday, but you will work on it all week.

Let us begin...

Your first weekly challenge doesn't have a lot to do with nutrition or exercise, but will indirectly help you reach your fitness goals.

Think about your "TO DO LIST". I am talking about the l-o-n-g list that has all those unfinished projects you have been meaning to do. It is the list that seems a bit overwhelming.

But... don't get overwhelmed. I want you to pick just one or two items off this list. I will be working on finishing a scarf I started making 3 weeks ago, and organizing the pile of "stuff" that is tucked in the corner of my bedroom. Your project can be as simple as sending a thank you note, returning a phone call, cleaning your junk drawer, sewing a button on your shirt...whatever it is you need to get done.

Be realistic and only choose things off this list that you truly have time to do this week. If you know you only have 20 minutes a day to devote to your list, then don't pick a project that will take you 5 hours to complete. The project you choose to start working on needs to be completed within 7 days.

Why are we doing this?

2 reasons-

1. For that sense of accomplishment that feels so good! This feeling is motivating.

2. We all have clutter in our lives. Your clutter may be emotional, physical, mental or spiritual. This clutter holds us back. As you clear out some of this clutter you will be able to focus more on your health.

I am famous for starting new projects, working on them for a few days, getting sidetracked, only to never go back. I then will make a new "TO DO" list, put way too much on it, and end up in the same place I started...with lots of undone stuff. It drives me crazy and stresses me out, but I continue to do it. I now have a rule that I can't start a new project until I have finished my current one. In the end I actually get more done. I may only have 2 or 3 finished projects but that is so much better than 10 undone projects.

I have a feeling I am not alone in this battle. If you can relate please join me in the quest to be more productive!

“The key is not to prioritize what's on your schedule, but to schedule your priorities.”

-Stephen R. Covey

Feel free to share your list and how it goes this week.

Upper Body Strength Exercise- Push/Pull Interval

2010-02-06T21:07:00.003-05:00

Once again here is a great way to use the exercise resistance band-

Under Construction...

2010-02-06T17:18:00.005-05:00

This weekend I am going to work on revamping the daily challenge. Please check back Monday for more info and tips.

Until then try this fun exercise-

Sissy Squats (these suckers are one of my favorites. They seem easy at first, but soon you will know exactly what body part they are working:). Do 2-3 sets of 20 reps.

I don't know if sissy squat is the correct term for these. It is just the name I was taught.

Stand with feet hip width apart and your heels elevated on the ends of dumbbells or a block of wood. You just need it so your heels are a few inches off the ground.

Squat down so you can grab your ankles with your hands.

"Glue" your chest to your thighs. If your chest leaves your thighs you are doing it wrong.

Lift your hips to the ceiling as you lengthen your knees. Remember chest stays connected to your thighs. Basically you should be folding forward at this point.

Lower your hips back down so you are in the starting position.

You should feel this working your thighs.

If this doesn't make sense let me know.

Enjoy!

Be a Label Reader-

2010-02-05T11:50:00.004-05:00

When you walk down the cereal isle it is pretty easy to spot the sugar filled cereals...or so you may think. Don't be fooled by advertising!

I am assuming most of us know how to read food labels.

If not you can check out this website to help you learn- http://www.fda.gov/food/labelingnutrition/consumerinformation/ucm078889.htm

I am usually a faithful food label reader. But I admit that sometimes I see something that looks healthy and throw it in the cart. It isn't until I get home that I really do the research and realize I have been tricked.

For example I occasionally like to buy Kellogg's Smart Start cereals. I know they aren't the most healthy choice (they taste way to sweet to not know this), but they seemed safe.

Although this cereal can claim 5g of fiber per serving it is "lightly sweetened" with 8 different sweeteners. According to the book Eat This not That by David Zinczenko this is more than any other cereal found in the supermarket. To go further, Lucky Charms, Frosted Flakes, Trix, Froot Loops, and Cocoa Pebbles all have less sugar per serving. Granted Smart Start does have more nutritional value than these cereals, don't forget that it comes with a price.

I am sure you have seen the commercials for the Special K diet on tv. If you look into the details the reason it can work in terms of weight loss is because you are eating so few calories. But when it comes to making your calories count, Special K is NOT the way to do it. Take a look at te ingredient list for this one-

Ingredients: RICE, WHEAT GLUTEN, SUGAR, DEFATTED WHEAT GERM, SALT, HIGH FRUCTOSE CORN SYRUP, DRIED WHEY, MALT FLAVORING, CALCIUM CASEINATE, ASCORBIC ACID (VITAMIN C), ALPHA TOCOPHEROL ACETATE (VITAMIN E), REDUCED IRON, NIACINAMIDE, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), THIAMIN HYDROCHLORIDE (VITAMIN B1), VITAMIN A PALMITATE, FOLIC ACID AND VITAMIN B12.

It doesn't even have any whole grains in it.

If you are trying to eat healthy try these cereals instead-

Quaker Oatmeal Squares (10g of sugar compared to the 17g in Smart Start)
Cheerios- It is a classic for a reason. Here you get low sugar, low calorie and a decent amount of fiber. Add some blueberries if you need a little more sweetness. BTW...one pint of blueberries (the normal container you purchase blueberries in) contains only 160 calories, 18g of sugar (all natural here!), and 10g of fiber, plus tons of antioxidants.
Multi-Grain Cheerios- Only 110 calories and 6 g of sugar per serving. Plus these are delicious.

Keep your Body Guessing-

2010-02-04T21:21:00.004-05:00

Once you have figured out your daily calorie count I want you to try this little trick...

Say you are supposed to have 1400 calories a day, meaning you should take in 9800 calories a week. So instead of dividing those calories up into 7 days of 1400 calories each try eating 1200 calories one day and 1600 the next. Then try 1300 calories, followed with a 1500 calorie day. Just make sure you are at 9800 calories at the end of the week.

Apply this same idea to your workouts. Have some killer workout days mixed in with more moderate exercise. Just be sure to reach your calorie burn for the week.

Not only will this keep things more interesting it will also help you to fight the dreaded weight loss plateau.

When Life Throws a Curveball

2010-02-04T21:07:00.003-05:00

Need a little reminder to keep you on track...

When you realize that what you're doing is really a lifestyle change and not a "program" or diet, it will empower you like never before. Making this transition in your thinking means there is nothing to quit. You can't quit a lifestyle like you quit a diet. Injuries, illness, job issues, family commitments all come and go and constantly change. And a program or diet is easy to lose track of when a big life "trauma" comes along. But if you're focused simply making healthy choices most of the time none of these obstacles will hold you back. Sure, you'll have to adjust your approach and try new things. You'll experience setbacks and have to regroup. But that's life. And it's always within your grasp to live it healthfully if you choose.

--Michael Scholtz, MA, Biggest Loser Club fitness expert

Daily Challenge #10--Go to BED!!!

2010-02-04T11:55:00.005-05:00

Getting enough sleep is so important! I don't need to go over all the benefits...you are well aware. So your challenge for today is to get 8-9 hours of sleep tonight. Begin winding things down about 30 minutes prior to actually going to bed so you can calm your mind and thoughts.

Taking care of your body is so much easier when you aren't tired!

....Sweet Dreams....

More Veggie Ideas...

2010-02-03T20:53:00.003-05:00

Have you fit in any of your vegetarian meals in this week?

Here is an easy one if you are still needing some ideas-

Homemade Marinara Sauce

(I started making my own sauce a few years back. There is no comparison. I will never go back to the bottle stuff. Plus it is so easy!)

Makes 4 cups

Prep- 5 minutes

Cook- 30 minutes

2 TBSP olive oil

1 med onion chopped

2 cloves garlic peeled and diced

1 can (28 oz) whole or diced tomatoes

1 can (8 oz) no-salt-added tomato sauce

1 tsp Italian seasoning (or 1/2 tsp dried oregano plus 1/2 tsp dried basil)

1 tsp sugar**

1/2 tsp salt

1/4 tsp black peper

1 lb whole wheat pasta

1. Heat oil in med size saucepan over med-low heat. Add onion and garlic and cook, stirring occasionally, 10 minutes.

2. Add tomatoes and their liquid, tomato sauce, dried herbs, sugar, salt and pepper,. Using clean kitchen scissors, cute tomatoes into bite-size chunks in pan.

3. Bring sauce to a simmer over meium-high heat, then reduce heat to med and simmer 20 minutes (the longer you can cook the better). Meanwhile, in a large pot of lightly salted water, cook spaghetti according to package directions. Drain pasta and serve topped with marinara sauce.

Load with all the cooked veggies you want!

Yummy!

Per 1 cup Marinara-

148 calories

7 g fat (1 g sat)

3 g protein

17 g carbs

3 g fiber

690 mg sodium

0 g cholesterol

**If you prefer a sugar-free version, repace the 1 tsp sugar with 1/4 cup peeled, chopped carrot stirred into the oil along with onion and garlic. For a spicier sauce, add 1/4 tsp red pepper flakes before simmering.

Daily Challenge #9---LUNGES!

2010-02-03T20:28:00.004-05:00

I am a fan of the lunge because you can work your legs with little to no equipment.

As ALWAYS be sure to use correct form. Your front knee should NEVER push forward over your toes. Legs should be at a 90 degree angle at the bottom of the move. Pay attention to the form in the pics and videos.

Beginner- 2 sets of 10-15 reps each leg.

Starting Position

Drop your back knee straight down trying to create a 90 degree angle with both legs. Slowly stand back up.

If new to lunges you can use a bar or other item to help you with balance.

Intermediate- 4 walking lunges equal one rep. Do 10 reps total. Rest 1 minute and repeat.

Advanced- 2-3 sets of 16 lunges (8 each leg).

Counting Calories Continued...

2010-02-02T20:51:00.005-05:00

Hopefully by now you are more aware of what you are eating. Or at least questioning your food choices. Maybe you have even made a few changes.

I want to continue talking about counting calories...

The concept of counting calories is pretty simple. Yet, as noted earlier, most of us underestimate how many calories we consume. Here are a few tips to help make your counting more accurate and more practical-

Measure your food. Take the time to learn what a half cup of pasta or a cup of cereal really looks like. Do you know what 3 ounces of meat looks like?

You hear often you should eat off smaller plates. Not only does this force you to eat smaller portions, research has shown that people make bigger errors in calorie content (underestimating) when the portions are bigger.

Create 400 calorie meals. We are creatures of habit. Most of us eat the same things over and over again. Figure out which 10 meals you eat the most and make sure they are under 400 calories per serving. Make the neccessary changes to make these meals healthier. There is a new diet book out called the 400 calorie diet. I haven't yet looked at the recipes but essentially the idea is to eat 400 calories 3-4 times a day depending on your caloric need. I think it is a fantastic idea and makes counting calories simple.

Snacks need to be planned out. There are a lot of extra calories that creep into our diet without us even realizing it. If you are going to eat snacks make sure you have budgeted them into your daily calorie count. Remember a little extra this and that makes a big difference.

Let me know if you have any questions so far.

We will further this discussion by talking about how to not only count your calories but to make your calories count.

~PCFitness

Daily Challenge #8--The Plank

2010-02-01T23:28:00.006-05:00

The plank is a common core exercise so I am sure most of you are familiar with it. But before you take this challenge I want you to go over the form to make sure you do it right--for the sake of safety and to make sure you get the most out of it.

If you haven't been exercising much PLEASE do this on your knees.

If you take the exercise to your toes be sure you have the strength to support your lower back.

Here are some body cues-

Keep knees soft, not locked out.

Body stays straight. Don't sag your back or stick your rear in the air. (Just like the lady in the video)

Think of squeezing your booty, and tucking your hips forward (towards your belly button)

Pull your belly button up into your spine.

Use a deep slow breathing pattern. Think of wringing the air out of your stomach like you would water out of a sponge. Follow through with a deep inhale.

Do 3 sets of this exercise with 1 minute rests inbetween-

Beginner- Do this for the 10 counts that are done in the video.

Intermediate- 20-30 seconds

Advanced- 45 seconds to a minute (if you are doing the exercise correctly this will be very challenging)

2010-02-01T23:02:00.009-05:00

Counting Calories

Despite all the diet strategies out there, weight management still comes down to the calories you take in versus those you burn off. Forget the fad diets. You have to create a healthy eating pattern that will stick with you for life.

Calories: Fuel for your body
Calories are the energy in food.

Carbohydrates, fats and proteins are the types of nutrients that contain calories and are the main energy sources for your body. The amount of energy in each varies.

Calories per Gram-

Carbs and Protein=4

Fat=9

Alcohol= 7

Regardless of where they come from, the calories you eat are either converted to physical energy or stored within your body as fat. These stored calories will remain in your body as fat unless you use them up, either by reducing calorie intake so that your body must draw on reserves for energy, or by increasing physical activity so that you burn more calories.

So how many calories do you need? Of course this is different for everyone. It also depends on whether you are trying to maintain, lose or gain weight.

You can plug your information into this calculator to get a very rough estimate of your caloric needs- http://www.ahealthyme.com/topic/calneed

In general if you are trying to lose weight you will need to cut your calories back somewhere between 1200-1600 calories a day. I will discuss this in more detail in a later blog post.

The problem is counting calories in real life is hard, confusing and usually we don't do a very good job at it. Research has shown that most people underestimate how many calories they consume. These mystery calories are what make the numbers on the scale go up and up.

But this doesn't mean that you shouldn't take the time to figure out you daily calore intake. It just means that you will have to use other tools to keep you on track. For today start keeping a food journal. Even if you are not trying to lose weight a food journal can be very enlightening. Keep track of what and how much you are eating. And figure out how many calories you consumed at the end of the day. You can just use a notebook or if you perfer there are tons of on-line programs for tracking calories. We will discuss where to go from here tomorrow.

~PCFitness

Nutrition Training--Becoming Aware

2010-02-01T16:18:00.005-05:00

Learning to eat healthy is a key component to reaching your goals. You have to learn how to correctly fuel your body with the right foods. Many problems with eating healthy stem from either a lack of knowledge, lack of awareness, and definitely lack of desire. But since you are reading this blog I am assuming the desire is there.

To start off I am going to focus on helping you become more aware of the foods you eat.

The next time you sit down to eat your meal I want you to ask yourself a few questions-

What food group makes up the bulk of my meal?

Am I consuming healthy whole grains?

Are there any veggies (besides potatoes or corn) on my plate?

Do I have any idea how many calories are sitting in front of me?

Do I know what a portion of meat, pasta, or veggies should look like? How many portions am I consuming?

Is this meal high in salt? Fat? Refined Carbs?

After answering these questions how would you answer this next one?--

Is this meal healthy?

Were you able to answer the questions or are you not sure?

Once you become more aware of what is on your plate you can start to make the necessary changes you need to create healthier meals.

This week I will be sharing basic nutrition tips with you. Hopefully by the end of the week you will have the tools to create a healthier plate.

Daily Challenge #7--Eat like a Vegetarian

2010-02-01T15:46:00.002-05:00

My challenge to you today is to plan 2 vegetarian meals for the week. I am not against meat, but I do think most of us consume way too much. Cutting out meat every now and then is a great way to cut some calories and fat. But be sure that you don't just substitute with extra carbs. Instead look for recipes full of veggies. Here is a great minestrone soup to get you started. I will post more vegetarian tips and meals throughout the week.

Minestrone Soup
6 servings
275 calories per serving

Ingredients:
2 tablespoons Olive Oil
3/4 cup chopped onion
1/4 cup chopped celery
1/2 cup chopped carrots
1 can green beans (drained)
1 (19 ounce) can cannellini beans
1/2 cup shredded cabbage
1 (14.5 ounce) can no salt added stewed or diced tomatoes
1 tablespoon tomato paste 1 1/2 cups cubed potatoes
32 oz. (1 quart) chicken broth (get the less sodium kind)
2 cloves garlic, minced
2 tablespoons dried parsley
1 teaspoon salt
1/2 cup elbow macaroni
1/2 cup grated Parmesan cheese

Directions:
1. Saute onion, celery, and carrots in olive oil for a few minutes.

2. Add beans, cabbage, tomatoes, tomato paste, potato, stock, garlic, parsley, and salt to the pot. Bring to a boil, cover, and reduce heat. Simmer for approximately 1 hour until vegetables are barely tender.

3. Add pasta, and simmer for 30 minutes more. Correct seasoning, and serve hot with grated cheese.

Daily Challenge #6--Relax

2010-01-31T15:54:00.004-05:00

Find a quiet place for 5 minutes.

If you can lie flat on your back. But it will work if you need to sit.

Close your eyes.

Pay attention to your breath.

Notice the areas of your body that your breath touches.

Place your hands on your belly and start to feel your breath move deep into your stomach so your hands rise and fall with each breath.

Start to slow your breath down on both the inhale and exhale.

Listen to your breath. Forget your worries.

Let your breath release any stress or tension you are holding onto.

Enjoy 5 minutes of total relaxation!

Here is a video to walk you through it if you prefer-

This one is a relaxation exercise. Close your eyes and listen to the ladies voice.

Daily Challenge #5---Make a Committment!

2010-01-30T13:37:00.003-05:00

One of the best ways to motivate yourself to get into shape is to sign up for a local race. You can start with a 5K, move on to the 10K or half marathon, or for the ultimate challenge....the full marathon! In addition there are a lot of triathlons if you want to mix in a little biking and swimming. Finishing any of these races provides a sense of accomplishment that feels amazing! Plus you never know...you just might get hooked!

There are a lot of running programs you can find to help get you in race shape. Here are a few websites to check out-

Beginners-
http://www.coolrunning.com/cgi-bin/moxiebin/bm_tools.cgi?print=181;s=2_3;site=1

Intermediate to Advanced-
http://www.halhigdon.com/

So your challenge for today is to find a local race that will be held this Spring, find a buddy that will join you, and start your race training today.

This site has local running events- http://www.dailymile.com/events

You can check here to see when the Susan G. Komen Race for the Cure will be in your area. You can run a race and feel good about donating to Breast Cancer Research.

Check here to see what triathlon races are being held in your state- http://www.trifind.com/

It is early enough in the year that you have time to train for some kind of race. Let 2010 be the year for you to accomplish something you have never done before!

Daily Challenge #4---Yoga

2010-01-29T14:35:00.005-05:00

If you have never given yoga a try, now is the time to test it out. For those of you who think you are tough I have a challenge for you too:).

The first clip is the basic sun salutation that you will do in almost any yoga class. For you yoga newbies give this a try. After going through it a few times with the video clip try it on your own. Do 10 of these in a row. It is a perfect way to work on flexibility and upper body strength.

The second clip is an advanced yoga series with some very challenging poses. This one only goes through one side of your body so make sure to repeat it on the opposite side.

Sun Salutations -

Advanced Yoga Series-

Daily Challenge #3--Aerobic Capacity

2010-01-28T14:32:00.004-05:00

Today you are going to test your aerobic capacity by either walking a mile or running 1.5 miles. If you are new to exercise stick to the 1-mile walk. If you exercise regularly 3-5x week, give the 1.5 mile run a try.

Remember...the results of the test are to give you a starting point and a goal to work towards. Don't be discouraged by low test results. You can retest in a month or so after regularly exercising to see if you have improved.

1 Mile Walk Test

In order to complete the one-mile walk test, you need to be able to take your pulse. Your pulse can be found on the inside of your wrist just at the base of your thumb.

Equipment/Test Setting

You will walk one mile as fast as you can, and take your heart rate immediately at the end of the test.

Take your heart rate by counting the beats for 10 seconds and times that number by 6.

If you do this test on a treadmill no holding onto the handrails!!! That would be called cheating.

After finishing the test do a cool-down lap.

Check your results here-

http://www.adultfitnesstest.org/dataEntry.aspx

1.5 Mile Run Test-

Same idea applies. Run as fast as you can for 1.5 miles. You won't have to take your heart rate for this one. Just keep track of your time.

Make sure to cool-down.

Check your results here-
http://www.adultfitnesstest.org/dataEntry.aspx

Let me know how it goes!

Chicken and Soba Noodles

2010-01-27T21:40:00.004-05:00

This is definitely a dish worth trying. I like it because it is super easy yet different from the normal dish we have at our house. I had never tried soba noodles before cooking this dish. You can buy them in the oriental section of your grocery store. Although I wasn't able to find them at Wal-mart. I followed this recipe minus the red peppers because I don't like them, but you could add any type of veggie you want. Plus the noodles have a lot of protein in them so you could leave the meat out and make this a delicious vegetarian meal.

Yield: 6 servings
Prep: 10 minutes
Cook: 8 minutes

3 TBSP low-sodium soy-sauce
2 TBSP rice vinegar
1 TBSP sesame oil
2 tsp grated fresh ginger ( I just used ginger spice)
2 tsp sugar
1 tsp lime juice
1/4 tsp hot sauce (such as tobasco)
1 Pound boneless, skinless, thinly sliced chicken breasts
1 package (8.8 ounces soba noodles)
3 cups broccoli florets
1 small sweet red pepper, thinly sliced
1 TBSP sesame seeds (optional)

1. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, ginger, sugar, lime juice and hot sauce.

2. Fill a large skillet halfway with water and bring to a boil over medium-high heat. Add chicken and cook 4 minutes or until cooked through; set aside. When cool enough to handle, shred chicken using two forks and place pieces in a large serving bowl.

3. Bring a large pot of lightly salted water to a boil. Cook noodles following package directions. Add broccoli florets to pot for final 4 minutes of cooking time. Drain noodles and rinse with cold water.

4. Place noddle mixture and red pepper in serving bowl with chicken. Drizzle soy sauce mixture on top and toss well to coat. Sprinkle sesame seeds on top, if desired, and serve at room temperature or cold.

PER SERVING 267 calories; 4 g fat (1g sat); 25 g protein; 36 g carbohydrate; 1 gram fiber; 585 mg sodium; 44 mg cholesterol

Very Yummy! Couldn't be easier!

Daily Challenge #2

2010-01-27T12:31:00.004-05:00

Put your tummy to the test...sit-ups as fast as you can, as many as you can for 1 minute.

Find a partner.

Have them hold your feet. Or anchor your feet against a wall if you can't get somone to help you out. (See Pic.)

Cross your arms over your chest. Keep your arms in tight the whole time. (See Pic)

Do a full sit-up. As many as you can for 1 minute.

Keep a record of your number.

See how you measure up by clicking here.

Make a goal to do more the next time you test.

Good Luck!

Music for Motivation-

2010-01-26T21:51:00.003-05:00

We all know that a little music goes a long way when it comes to making it through a tough workout. When your favorite song starts playing it can send a jolt of energy through your body.

Last week on Oprah the episode was about People Magazine's 1/2 their size issue. The boy on the show had lost over 250 lbs!!! That in and of itself is motivating. Truly anything is possible. To get started this boy made a song playlist consisting of 2 songs...just 2 songs. He exercised to those 2 songs and every week he added a new song to the list. In addition to eating healthy and his little song list he lost 1/2 his body weight!!! Currently his playlist is about 23 songs long.

If you are having a hard time finding the motivation to exercise give this little tactic a try. ANYONE can exercise for 2 songs.

Here are some ideas...a few of my favorites:).

Love Drunk--Boys Like Girls
One Way or Another--Mandy Moore
Burn it Up--Jessie James
Blue Jeans--Jessie James
Not Like That--Ashley Tisdale
Let's Dance--Vanessa Hudgens
Live Like We're Dying--Kris Allen
Gotta Be Someone--Nickelback
Down--Jay Sean
Cowboy Casanova--Carrie Underwood
If You Seek Amy--Brittany Spears
Superstar (Smash It)--Kimberly Cole
Love Stones/I Think She Knows--Justin Timberlake
Thanks for the Memories--Fall out Boy
Cuz I Can--PINK

Happy Exercising!

Daily Challenge...Bring It!!!

2010-01-25T22:18:00.003-05:00

Whether you are just beginning on your journey to better health or are THE fitness maniac I am going to be offering a daily challenge. It will be a mix of physical, mental and emotional challenges. Are you in?

Challenge #1-

As part of your next workout (preferable today or tomorrow) I want you to do push-ups for 1 minute--NO STOPPING! Do them at the level you are capable of doing. And don't forget form when you start to fatigue.

Keep track of how many you do. You will need the number for future challenges.

I won't ask you to do something I haven't already challenged myself to do. Don't let me do these challenges alone!:)

Good Luck!!!

~PCFitness

CollageVideo.com- Workout DVDs

2010-01-25T12:55:00.004-05:00

For those of you who do not belong to a gym, and like to exercise at home, or even for those days when getting to the gym is impossible, there are lots of exercise dvds you can do at home. You can check out Collagevideo.com and watch a quick clip of hundreds of dvds before you buy them.
I don't recommend buying them from this site because you can usually find them cheaper somewhere else. Try Wal-mart or Amazon.

Here are some that I recommend taking a look at-

Personal Training with Jackie: Power Circuit Training

Jillian Michaels: No More Trouble Zones

10 Min. Solution: Quick Sculpt Pilates with Ball kit

If you like dancing-
Dance with Julianne - Cardio Ballroom

If you are a Stepper-
Cathe Friedrich's Athletic Step
Cathe Friedrich's Cardio Hiit

Change your Brain Change your Life...

2010-01-22T20:41:00.004-05:00

This article comes from Chalene Johnson, the creator of TurboJam/TurboKick (one of my favorite workouts ever...just a side note). Rather than try to put this all in my own words I have just copied and pasted the first part of it below. You can link to read the rest at the end of the entry.

Chalene Johnson created a fitness business pretty much from scratch. I am very inspired by what she has done. Makes me want to follow in her footsteps.

Take the time to read this (or listen to the videos). Even if you have already heard this before it is a GREAT reminder. Especially for those of you embarking on the journey to lose weight.

Change your Brain Change your Life
by Chalene Johnson on October 28, 2009

The Key to Long Term Success – Changing the Voice in your Head-

What lives in your mind, affects your thinking. Your thinking affects your performance, your mood, your beliefs, and your ability to reach your goals.

When we slip, or believe we should have done a better job of something, we beat ourselves up mentally. We say things to ourselves that we would NEVER dream of saying to anyone else in our lives. “What a loser!” “I can’t believe how stupid you are.” “You’ll never be able to do it right.” We become what we think about most. Our own self-deprecating comments become our greatest obstacle.

When you Change your Thinking, you Change your Life.

Have you ever stopped and realized you had made things worse in your mind than they really were? Once the facts came to light, you recognized how you had allowed your imagination to take things off into a deep dark place where monsters live.

It’s amazing how effectively we can convince ourselves that one of our co-workers is out to get us, that someone doesn’t like us. It’s easy to fall into a pattern of feeling tired because you tell yourself you’re tired.

Certainly we’ve all had moments of self-pity; only to be snapped back to reality with the story of someone struggling with the illness of a child, or a life altering event. When that happens you reevaluate the way in which you were processing your own circumstances; you put yourself back in check and think, “Wow! I guess I really don’t have it that bad. I need to be more thankful.”

As you continue on your life fitness journey, remember that a great deal of your training time should be spent on exercises for your brain. When it comes to fitness, the number one area of the body that is most important and most often overlooked is…the brain!

Read the rest of this article by clicking here. You will also find more video.

Easy Lunch Idea...

2010-01-21T13:52:00.002-05:00

A sandwich is a common lunch food, but if you are not careful the calories can add up really quick. Here is an easy, and delicious way to solve that problem...

Turkey Sandwich-

1 Arnold Select Sandwich Thins (100% Whole Wheat)- 100 calories

1 Light Original Swiss Laughing Cow cheese wedge- 35 calories (You may not even need to use the whole wedge. With this there is no need to add any mayo or other kinds of cheese).

3 slices Hormel Natural Choice Oven Roasted Turkey- 50 Calories

Load on the veggies!!! (I personally love sprouts, cucumbers and tomatoes).- No need to count these calories!

Add in an apple for another 100 calories and you are still only sitting at a total of 285 calories.

Super easy and super delicious!

Here are some pictures to help you know what to look for at the grocery store-

At least for today you can Save $0.75 by printing off the coupon here- http://www.hormel.com/updates/coupons/

Fitness versus Fatness-

2010-01-20T12:56:00.002-05:00

A study recently published in the January 2010 issue of Medicine & Science in Sports & Exercise®, the official journal of the American College of Sports Medicine, examined the difference between weight loss due to caloric restriction only versus caloric restriction and exercise.

The study was divided into 3 groups-
1) Control (weight maintenance diet)
2) Caloric restriction (25% reduction in energy intake)
3) Caloric restriction plus aerobic exercise (12.5% reduction in calories, 12.5% increase in exercise energy expenditure)

The study lasted 6 months.

Changes in fat mass, visceral fat (belly fat), VO2peak (aerobic capacity), muscular strength, blood lipids, blood pressure, and insulin sensitivity secretion were compared amongst the groups.

Both interventin groups experienced similar reductions in total body mass, fat mass, and visceral fat mass.

BUT

The calorie-restricted-plus-exercise group experienced greater improvements in insulin sensitivity, LDL cholesterol (the bad cholesterol), and diastolic blood pressure than the caloric restriction by diet alone group.

I am guessing that this informaton isn't new to most of you. But from conversations with others it is clear to me that many of us haven't quite grasped the importance of physical activity/exercise.

Exercise is a key component of weight loss. From this study we can also take away that exercise is necessary for even those who don't need to lose weight. Obviously it does something good to the body.

Also, with a little exercise you don't have to be so extreme in your calorie restrictions. Notice that the exercise group only had to cut back on their food comsumption by 12.5% versus 25%. I know I would much rather put in my gym time in order to enjoy a few more calories on my plate.

Stop delaying and get moving!

~PCFitness

More Band Exercises-

2010-01-19T13:35:00.004-05:00

Try this combo....
Do 20 reps of the Squat and Row and follow immediately with the oblique twist. Do 15 twists on each side. Finish with 15-20 reps of the Chest Fly.

Squat and Row-
sorry for the cheeseball guy in the video:)

Resistance Band Torso Twists - Obliques Abs-
Both videos are the same exercise. One is done with a single band and the other the band is doubled up. As long as the resistance is challenging, and you can keep your form, it doesn't really matter which way you do it. If you use a bent arm where you hold the handles close to your body you will work more of your biceps while working your obliques. The straight arm will work more of your shoulders.

Chest Fly-

Resistance Bands-

2010-01-18T11:57:00.005-05:00

MAKE SURE TO CHECK OUT THE WORKOUT ROUTINE AT THE END OF THE POST

I personally think one of the best pieces of equipment to invest in for exercising at home is a resistance band. They are really versatile and inexpensive. Each band will cost around $10. You can do a full body strength workout with them. They take up little to no room. Plus they travel well. It is hard to beat that.

You can buy the bands pretty much anywhere- Wal-mart, Target, on-line, or any sporting goods store. The prices on-line are lower but the shipping might make it a wash. Here are some websites for you to look at-
http://www.workoutz.com/shopping/product/resistance_exercise_tubing
http://www.resistancebands.com/components.html
http://www.spri.com/ItemGroup.aspx?ItemGroupID=1&CategoryID=24&ItemGroupTypeID=1

You will probably want two different levels of resistance depending on your level of fitness.

Here are some exercises you can do with the bands. You will have to make sure you buy one of the door attachment pieces in order to do some of the exercises.
http://www.resistancebands.com/exercises.html
http://www.invodo.com/Xertube/p/Z8A10016 (click on MORE VIDEOS on the bottm right of the screen to watch all of them)

Basic Full Body Resitance Band Workout

The exercises marked with an * are ones you will find specifically from this site.

Circuit 1- Do 15-20 reps of each exercise. Repeat circuit 3 times.
Squats
Chest Fly*
High Row*

Circuit 2- Do 15-20 reps of each exercise. Repeat circuit 3 times.
Tricep Kickbacks
Bicep Curls
Lunges with tap (done w/o the band. When doing right side step the left leg back so that you are doing a lunge. Then stand tall bringing the left foot up to tap the floor next to your right foot. Do 15 reps on this leg before switching sides)

Upright Row

Circuit 3- Repeat 3 times
Push-ups (without the band 15-20 reps)
Bicycles for Abs (30 sec to one minute Without Band)
Side Steps (Do just like the video. 2 right and 2 left make one rep. Do 15 reps)

These side steps are one of my personal favorites!

Please let me know if you have any questions. Enjoy your workout!

~PCFitness

Core Exercises

2010-01-17T20:48:00.003-05:00

I came across this clip from a workout dvd. It is jam packed with great core exercises. You could incorporate some of the ideas into your workout. Or I would even recommend purchasing this dvd if you are one who does a lot of workouts from home.