Food

Oh it can be such an evil word for those stuggling to loose weight, but as you consider your food choices for the day remember there are lots of great tasting foods that are good for you so don't focus on what you can't have, because there are so many options!

Dietary recommendations

Check out MyPyramid.gov

"Knowing is not enough; we must apply.
Willing is not enough; we must do."
Goethe

Moving

Moving builds muscle and muscle burns more calories and who doesnt want to burn more calories.....I certainly do! I want to stay in the best possible shape I can so I can play with my grandchildren not just sit and watch them play. I get up and move every day, being a personal trainer some times its more than once a day, I still workout with my daughter and actually another daughter has joined in and a third one is trying.

We workout in my garage, I have some balls, a bosu ball, a few weights and kettle bells, some bands and a medicine ball. We do a lot of body weight exercises and use the kettle bells, we
always work up a sweat and results are being seen in just a month, so every one is happy!
So you dont need a lot of equipment to get in a good work out, you can do jumping jacks, jump rope, walking, pushups, squats, lunges and so many more. You can get a ball for about $10 and there is a wide range of exercises you can do with a ball it usually comes with a dvd!
Just get up and move it will make you feel so much better and the better you feel the more you will enjoy your working out. (and see a result or two of inches or weight loss!)
HAPPY MOVING!!!!!

Sugar

Are you addicted to it?

I think its hard not to be, but you don't have to be addicted to the sugary things that make you fat, yes fat lets just call it what it is fat and I have been fat. That is why I created this blog, to help you out, to inform you of different things I have done that have worked for me.

So back to sugar, you can fulfull all your cravings for the stuff with fruit, yes you really can, I was skeptic but kept eating fruit everytime I wanted something sweet, and when I ate an actual piece of candy it was awful. And of course it contains fiber which is good for you in many ways it keeps you fuller and it slows the absorption of sugar into the blood stream.

The New Year!

To continue on with your new years resolutions lets talk about moving more. Ten minutes thats not much you probably waste that watching commercials in a night, so why not stand up and march in place or do some jumping jacks how about a pushup or two or how about all 3!

Really you say, yes, I do squats when I fold my clothes, calf raises when I am brushing my teeth, wall pushups, leg lifts and tons of other moves through out the day because I like you don't always have time to fit an hour workout in but I can always find a few minutes here and there.
All this moving builds muscle and muscle burns more calories!
So get moving!!!

The New Year!

Greetings,

I took some time off for the holidays and I hope everyone enjoyed the holidays!

Now down to business! If the information in the last blog didn't sink in or you just really wanted to make a resolution lets build from there.

So resolution or how about some small changes for a better you in the new year.
As stated in the last blog post most people dont stick with their "New Years Resolution" for very long. So why not just make some small changes in the way you eat through out the year instead.

What changes should you make you ask?
Still eating white bread, switch to whole wheat, whole grain breads and pasta (it really does taste good) the more fiber you eat will help you feel full longer!

Increase your water intake and decrease you soda, energy drinks, fruit juices and coffee, unless its black (I know its hard to give up your coffee but they do have some great green teas out there!)

Fruits...there are so many, but even if you only like a certain few thats ok just eat more of them, same with veggies, you can always make a salad, (just don't poor on a ton of dressing). Fruits and veggies are fiber packed and fiber keeps you full longer!

Change your cereal too, your not a kid any more all that surgar will just turn to fat! There are tons of yummy cearals out there that are not loaded with surgar and are whole grain, and they don't taste like cardboard any more!
I eat oatmeal with an apple in the morning, if I am in a hurry I eat multi-grain cherrios with skim milk and a piece of fruit.

Resolution……..a resolve or determination: to make a firm decision to do something

So what do most of us do wait till the beginning of the year to make that resolution to loose weight and then stick with it for a few weeks then life gets in the way………. How about breaking this cycle and do something that will be affective for you and your body now!

People usually stop working out this time of year and focus on the “holidays” and then use the excuse that they will be starting in January and they1 are going to make some changes with their exercise and nutrition routine. Not gonna work so well!
Family and work functions increase the holiday goodies that are put on display, but that doesn't mean that meals outside of these functions can’t be full of good nutrition. It is ok to indulge in small amounts, someone always brings something healthy and you can too!

Here is a crazy thought, step outside the box and make your resolution now! Why wait and give yourself more work to do later, start right now with a firm and scheduled routine. Make the right food choices now and you won't feel so bad later You don’t need a lot of equipment or a gym; you could even use a workout DVD! Just get moving!
Guaranteed you will be more happy with yourself through the holidays and will step into the New Year already a new person!

“There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.” -Kenneth Blanchard

I hope everyone is enjoying the summer now that it finally here I think, its not been very warm!!
I hope that everyone is drinking enough water throughout the few hot days, it is a vital part of our well being! Remember your body is 2/3 water and it depends on water to function properly, even mild dehydration can reduce blood flow to your organs, slow your brain and sap your energy, so drink up!!
Dont like water so much, well summer is a great time to add berries, you can also add lemon, limes, cucumbers, ginger all will give it a new taste hopefully getting you to drink up!!

Spot Reduction Myth

Contrary to what the infomercials suggest there is no such thing as spot reduction. I know you really want to belive it! Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body it seems the first area to get fat, or the last area to become lean, is the midsection (in men and some women, especially after menopause) and hips and thighs (in women and few men). Sit-ups, crunches, leg-hip raises, leg raises, hip adduction, hip abduction, etc. will only exercise the muscles under the fat.You need to work you whole body, squats, lunges, jumping jacks, mountain climbers and the list can go on and on! So forget about crunches and situps, work you whole body and breath and you will work your core along with the rest of your body!

Food Pyramid

Here is a link you should check out!

http://www.choosemyplate.gov/

"We are all accountable for ourselves. Think of yourself as a precious commodity, and then protect your investment each day."

Monica Brant

Postings

Just because there is not a new post on this page that doesnt mean I havent posted something on one of the other pages so make sure you checkout each page!

Enjoyed the sunshine with a walk today, hope you were able to get out and get some of that great vitamin D!

Water

I know that I have talked about water before.....I feel that it is an important part of ones life so here I go again.....
Your body is made up of about 2/3 water making it the most important nutrient in the body. Professionals typically say to drink eight 8 oz. glasses of water a day that is the minimal amount your body needs. A sweaty workout can make your body lose between 2-8 pounds of water an hour, requiring the need of 4-16 cups of water to replenish what you lost. Besides needing water to keep from getting dehydrated, water is very important for everyday body function:
~helps maintain the bodies temperature
~becomes a protective cushion around important organs
~helps circulate nutrients
~helps to lubricate joints
~Enzymes cannot function without water
~helps to break down and remove toxins from the body
~Not having enough water for the major organs can cause infection.

The amount of water intake needed has a lot to do with how active you are too. Vital organs use much of the water consumed for daily function, if you are sweating out a lot of water through activity, it is really important to replace it so you body continues to run smoothly


So remember hydrate before a workout and rehydrate after a workout. There is no replacement for water, sports drinks, coffee, soda, none of these come close in comparison to the value of WATER!

"Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”

~~ Edward Stanley ~~

Always bear in mind that your own resolution to succeed is more important than any other one thing.
Abraham Lincoln

Questions!

Ok so the questions I keep getting most are:
How do I get motivated?
How do I stay motivated?
I love to work out it makes me feel good, but I have days that are hard too, especially if I am busy.
What gets me back on track and or keeps me there, I have goals, short term and long term.
They are not huge like running the Boston Marathon or anything close to that, but realistic goals for me!
When my grandchildren come to me and say lets go for a bike ride, I want to be able to tell them "lets go" not sorry I can't.
Health wise I am healthy, but that can be a goal for you....do you have high blood pressure, diabetes, eating right and exercising regularly can help.
Just keep it realistic for yourself, you cant loose 10 pounds in a week like the infomercials claim, its not healthy. You can however loose 10 pounds in a month.
So start thinking about what you WANT you CAN achieve it!

How much are you eating?

So now that we know the meaning of diet, how much you eat and what you eat are key factors in this new lifestyle you have choosen!
In this supersized world we now live in it is hard to get served the proper amount of food you should be consuming at that meal.
Here are some tips for eating smaller portions:
use a smaller plate
weigh your food (yes a lot of work at first, but with time you will be a better judge)
eating out, ask for a box with your meal and put half in the box first
share the meal there will still be left overs!
and maybe try eating more often so you are not starving and want to eat everything you see!

And of course drink your water!!!!