My Girlfriend's Notebook

Run, Bike, Run

2012-02-07T17:39:00.000-06:00

I may not be the strongest, fastest

but I love the scenery, intensity

the sheer number of people on the course.

I have a deep desire to race

working towards a goal, focused

energized, clearing my mind

mantra of "Yes, I can".

Feeling exhilarated, complete

perhaps breaking a personal best

basking just a moment

in the realization of

"That wasn't so bad".

Be Well

2012-01-23T16:31:00.002-06:00

This Moves Me

2012-01-20T21:08:00.002-06:00

You must put in the extra for extraordinary results.

2012-01-06T21:01:00.001-06:00

It's A Girl Thing Cycling Clothes

CuTE stuff, cheCk it OuT!

New Years Day Polar Dash

2012-01-04T20:32:00.014-06:00

What? It was fun! and this was all about a bucket list and picking up a medal for little sister.

I decided after I inherited my little sisters mountain bike this summer, I would honor her by running a few races every year, after all how could I not follow in her footsteps...Lisa was the Gold Medal Queen of the Special Olympics (in my eyes). Just a few weeks before her unexpected death Lisa participated in the South Dakota Summer Games for the Special Olympics and earned 5 gold medals. She was so proud and lived for her Olympics. Precious.

This was a bucket list thing too. I really wanted to experience a "fun" run in the snow. What better way to bring in the new year than with a check off your bucket list. Perfect. Even more perfect was my friends humoring me and joining with me in the run. It was Angie's first 5K in Minnesota and it was Peg's first race ever. WOOop WooOP! Was it for the cute fleece?? and stocking hat? I think maybe that too, isn't it always about the gear?? Just sayin.

I was pumped when I heard it was finally going to snow...and just in time for the race. This winter has been snow"less" to date. It really has been mild and I was starting to worry that my bucket list would not get a check if I would not be able to run in the snow. But whaaa laa! The wind whipped up and the large wet flakes started to fly 15 hours before race time. Yay.

The air temp was a balmy 26 degrees and the wind chill above zero. With winds gusts up to 35 mph, the wind chill reading was a mere 13 degrees at 10am New Years Day. A pretty darn nice January morning in Minnesota, yah, you betcha.

I thought I would be a smarty pants and start my iPod before the actual blast of the starting horn. My cold hands did not want to cooperate and about 100 yards into the race I figured out that my playlist was one song long. Crud....so looking down while running, trying to reset my playlist, I hit a pot-hole in the road. Ouch! Double crud. If you are familiar at all with Minnesota, you know what I am talking about. The winter really does do a number on the roads around here. My ankle was it's latest victim. Bummer.... I damaged my suspension.

Anywho, the little ankle mishap did not stop me. I think it was it too frozen to feel any pain. It didn't take long for the shooting pain to subside and I kept moving on down the frozen tundra. Halfway through mile two it hit me that maybe, just maybe I should have thought about going out on a few warm winter's day training runs. Goodness knows there were plenty of opportunities. But I didn't so the run really started to stink. It really didn't feel so great and I am just going to blame it on the cold. But you know the story, anyone can go out and run for 3 miles, in my mind. It might stink, but it is do-able and do is what we did. A respectable turtle pace of 9 min miles, we finished in under 29 minutes and earned our medal, hot cocoa, goody bag and even a mugshot with the penguins.

Another great day with great company...and ChecK! off the bucket list goes the race in the snow. And I got a purty little blue medal in honor of Lisa...making me a very happy girl. What's next you say??.... in 2012 I am looking forward to competing in a few duathlon's and my first team triathlon.

Be Well

What the heck was I thinking???

2011-12-13T19:03:00.003-06:00

Have you ever had one of those training sessions where you just wanna take the trainer and throw them across the room?  Funny thing, but I bet there are many trainers out there thinking the same thing (sort of)...man I would rather throw her across the room than put up with another whiny client! Enough said.

Last night was one of those moments for me. Don't get me wrong, I adore my trainer. I know that this is what it's all about... a love - hate thing.  Yes, that's it....love - HaTE!  OK, well let me tell you, I didn't feel it (feel like training) and I was more than just a wee bit off my mark.  This was probably my first clue that I should have just stayed home.  

Power class is only 2 hours long.  OnLY....yes you heard that right.  This is not the class to be "just a wee bit off".  You need to be spot on, ready to go with a mindset of train hard and make no excuses...not even "I am going to puke!"

Yup, you got that right, little princess almost puked.  I lost count of the 15 to 20 second sprints at 97% output and you better stay there or you are off the team...meaning, I hit 27 mph as my peak so I was expected to hit 27 mph mark time, after time, after time, after time (or you are OFF the team, kicked off the island).  This is where I lost count and almost lost my guts. And this is exactly when the fun began.

Lovey (aka my trainer Leah ) decided we should emulate a mini duathlon, a friendly sort of little competition.  She looks directly at me and says, "I know you are competitive."  UGH. Well I am, I admit, but I become a pile of goo when I feel like tossing my cookies.  I wanted to curl up and cry.  I know, I'm a baby, a pampered one... who's fault is that anyway?? Well here was Lovey's plan:  Ride at 17-18 mph for 3 minutes (on the honor system), transition to running around the building 2x...which worked out to around 2 - 3 minutes...and do this 3x. The tying of shoe laces is what really got me...but that's a story for another day, promise. 

Wait... back up, doesn't major gagging reflexes disqualify you?  Well , no not in Lovey's world.  She says to me on transition 2 back to bike, "That is what duathlons feel like, puking." OK, now princess is pissed off.  Pissed off because I am in third place behind one gentleman and his wife, and pissed off because I realize I have gotten myself in over my head (again!).  As I am throwing daggers at Lovey, she innocently smiles.  Man I hate that.  Love her, hate her.  Just saying.

So where am I going with this...well I took third.  Not good enough in my world.  And I took that "What the heck am I thinking??" thought and tossed it to the wind.  You see, the euphoria after the battle always has me at : 

"That wasn't so bad after all."

 Kinda like childbirth...just ask my hubster what I had to say after giving birth to my first son.  BTW, I puked then too. Hmmmm...I know, it's hard to figure me out so don't even try.  Take away message from last night: 

 I can do all things through Him who strengthens me.

Yup you got that right.

Be well

DePLEteD!

2011-11-20T17:56:00.006-06:00

Monday November 14, 2011

" Oh what a night!" ...go ahead, sing with me. All I can say is WOW! That was a fun ride. [grinning ear to ear]

So let's recap this baby. As my title indicates, the theme of a night at power cycling {for me really} is depletion. They say you gain sea legs quickly via rough waters...and I say you gain "bike" legs quicker when you train tough with accomplished triathlete Leah Prudhomme at Maple Grove Cycle.

It was a weird sensation for this avid cross-training lover. I love to mix it up, you know that. So the weirdness was what my legs felt like after class, immediately and post for ~8 hours. They hurt! Can't really explain it because it was not DOMS...it was too soon for that. They ached, but not in a injury type way...it was an extreme fatigue type way. My large leg muscles were completely depleted of all glycogen, in a way I have never experienced before. OK, duh, now I get it. So... I am a bit slow. This is what triathletes experience on race day but probably more acutely, that I am sure. My glycogen stores were ransacked, left with not-da. The good news is that I am certain I built some mitochondria that night. Yay!

Well what happened. It went something like this:

Arrived 15 mins early to get Roadie (my bike) set up on a trainer. First thing Leah explains is that biking on a trainer for 2 hours is like riding on the street for 4 hours. OK, that is trouble with a capital T. Second thing she mentioned is that mental toughness makes or breaks ya. Let me tell you I am stubborn and very motivated by others, so in this environment I excel. But put me on a trainer at home and uhmmm...probably would not have made it more than the first 30 mins. We spent the first 15 minutes warming up. That was cool. The next 30 or so minutes was spent riding hard. Intervals aimed at hitting 25mph at 90 rpm....as fast as you can go. Lots of things happened during this first round but it all is a blurrrrr to me now. Once Leah was satisfied that we were half dead, we were instructed to hop off our bikes and donn our running shoes for a quick two timer around the building followed by a set of wall squats "till the cows came home".

Next we trained hills. That was FUN! I loved this part of the class. Almost felt like I was flying out on the backside paths of Elm Creek. For kicks and grins [hops] Leah led us through some climbing plyometric stair work. Single leg hops up a rather long flight of stairs X6 and two leg double stair bounds up the stairs X6. Again, good time. {sick woman that I am, just saying}

Round three was Tabata training. This kicked my ArsE. Yup, that nearly killed me. Here is where I could barely hit 20 mph pedaling as hard and fast as I could. Did I tell you 20 seconds feels like an eternity? Yes it does. But all for the better.

The good news was I went home, refueled my glycogen stores and WhaaaLa...no DOMS. Just to prove my point, this workout was nothing like a hard fast heavy lift in the weight room. It was a glycogen deplete, endurance building session doing exactly as designed: building power! Thanks Leah that was great. Can't wait till next time....

Be Well

No Grass Growing Under My Toes...

2011-11-13T20:26:00.000-06:00

Been getting after some great workouts the past two weeks with Velocity and lifts designed by Jodi. Power and speed...agility too. Man I love to run, to move. Perpetual motion, that be me. Drives some of my friends nutso, though. Wondering what my co-workers are going to think when I bring my newly purchased SB to work with me tomorrow. Might have to devise a door for my cubie so they don't have to watch me bounce all day. IDK, is that worse than fidgeting all day long? Hmmmm...

So the plan this week is to start into the power classes at the local bike shop with coach extraordinaire, Leah. Let me tell you I am just a wee bit nervous, but then again, looking forward to learning something new. At age 47 with life makings its turns, ones I do not like at all lately [more on that later], I am up for anything new and exciting...

so tomorrow is the big day. PeeWee's big adventure. I will post the gory details ASAP, promise.

Also starting to make plans for next years races [rubbing hands together]. Have set my eyes on three. One in June, August and September. One of my peeps at Velocity also talked me into running the Polar Dash on new year's day! [envision my bucket list getting shorter] Yup, you got that right, in the dead cold of winter. Well what do you expect out of a northern gal like myself. They make 'em tuffer up here, ya know? [RRRight!] So I headed out to Fleet Farm the other day to pick up my very own Carhartt hat with face mask and snow chains for my shoes. I think the real name are traction devices or Yaktrak pro's. Yes, that is it. Well this is all I got for you today. Posted on FB, goin' after it!...that I am, I promise.

Be Well

All Smiles with Bells On...

2011-11-02T19:43:00.000-05:00

November 2, 2011

11 days have come and gone since last posting my training progress. Last week was a big "wash" out. You see, Epic was in town for work which equated to long work days thus no time for training and then I headed out of town with my peeps for the weekend, a girls get-a-way. The only bodily workouts where deep elbow bends to my face ....feed lots & drink more. Ugghh! But it was fun I must admit. I did pop in two walks out in the beautiful northern outdoors. Whew.

So the game plan is??? Well not really clear yet, but Jodi does have a plan. Something about training for power and speed. In week two of lifting. I am starting to realize that I forgot how great these lifts really are. They are short, sweet & effective. DOMS have reacquainted themselves with my lower half but, dare I say, the lower half needs it. Time to tighten up, not only the legs but also the nutrition. Speaking of, check out my fuel page for some meal plans.

The downside of all this great late summer & early fall roadin' and MBTin' is my upper torso is getting weaker. My .22 calibers are whittling away. Pushups are killer, just saying. Gotta get after it, back at it, and throw it around.

OK then, off to the gym tomorrow too. All smiles with bells on.

Be well.

Venturing Up North

2011-10-31T20:18:00.004-05:00

Beautiful fall day, late October. Near Nevis, MN

Driveway leading away from Fox's Moonshine Point. Crisp cool wind nipping our noses but the warmth of the setting sun was refreshing, invigorating.

Early morning walk led us to this point. Lake B

Birch tree lights up against the vivid blue morning sky. These trees stand like toy soldiers along the lake's pristine shoreline.

Happy Trails....

2011-10-22T20:29:00.004-05:00

October 22, 2011

Let's see.... what has gone down this past week? Well I must say quite a bit but the funniest moments have to be the multiple times I bit the dust and, of course, the revenge of the chipmunks.

I hit the trails this week. First it was windy Wednesday... What gives? It is thought that when the seasons are fighting for change control, the wind whirls like crazy. This week was no exception. Windy, windy, windy...but you all know that this is not going to stop me, especially when it's a beautiful [albeit windy] sunny fall day. Wednesday evening after just 3 short days of work, I hit Elm Creek Trails on my roadie [road bike that is]. Fell over [on the bike] trying to get out of the hood. Yes, still trying to master how to clip in & out of my bike cleats. OUch, that left a mark. Hopped on the paths to the outer loop. It felt like I had lead in my quads. Ugh, 18 miles and barely over 15 mph. Hmmm...you know, crazy lady no like those results. Then things got a little weird. I hit a chipmunk with just over one mile to go. EWWWWW......Crusty crab crud!!! I did not look back, so don't bother asking me [a few poor souls did BTW] if I killed him. Apparently not, by the looks of the sign that was posted the next day on my office window:

Try to run me over now.....punk!

Well, I say game on!

Thursday, another lOVEly day in the great state of MinnEsota...I hit the MTB trail. Camera in tow. It was great fun, but again, someone has been riding my Beast [my MTB]...gears changed. Go figure how that makes a difference, but discovering this after I am on task up the steep inclines and fast declines of the MTB trail makes for a not so happy of a mama. Then count the slippery dry conditions of the trail and BAM! Oh dang, that is really going to leave a mark. Looking back quickly to assess if anyone witnessed this major side slide wipe out that happened so fast I cannot even begin to tell you what happened. Great, no witnesses. DID I day I like MTBing?? Uhmm, well, yeah. I do. Still do. Even bumped and bruised. I think I have to blame the Beast. My little sister's bike needs new nubbies[tires]. That is my story and I am sticking with it. OK, so I did accomplish another full trail ride on the intermediate and collected a few nice pix to boot:

Also wanted to tell you I had a monster sighting. Yup, this chic started on the trail ahead of me with this MTB , monster variety. UGLiest thing I have ever seen. Beast is funny looking but those monster MTB's are really not pretty. Just saying. I hear they are great for jumping obstacles though.

Saturday in the park: Today was a short sweet fast spin on Roadie for the short loop. Speaking with my trainer and bud Jodi, I learned my lead quads are probably due to dehydration. YOu see, I have not been drinking my H20 like I should and again, not getting nearly enough veggies in my day. SO you now know what my goals for the coming weeks will be. Buck up on the H2O and the veggies. But the good thing is I felt the MTB trail in my bumms today when I awoke . Great! I love it when we work those babies. Makes this girl happy.

Tomorrow, MTB game on!

Killer Good Day

2011-10-14T21:19:00.009-05:00

October 14, 2011

Today I killed it. That's what my kid would say. I hit the gym early on for my final freebie Velocity class. Tyler killed us. Speed and agility...hmmm. Well that is what he said it was but today was all about a 25lb plate and all the different ways you can torture yourself holding onto such an item. Starting with single leg RDL's followed by single leg hops 5yds, alternating legs for 40 yds. Then came the killers. 5-10-15-20-15-10-5. Then for kicks and grins we headed over to the squat rack for 10 pull ups. This was just to give us a break. Nice. This went on for 40 mins; various movements between the plate, sprint killers, and pull ups. The last killer comprised of Downs Ups [flying squirrels] at each marker. That was GREat!!! Thanks Tyler, I can always count on you to ...what was the theme of the day??....oh, yeah..."Kill" us.

Then it was off to the bike shop for a fitting with my new [used] bike!!! Yay! Travis at Maple Grove Cycle was branded hero of the day. He took my one size too small bike [yes I have amazon arms and a cheetah looong torso] and adjusted the saddle and stem, gave me new pedals and a bike monitor, and whhaa laaa! She is now a more efficient machine made comfy ride ready. Can't wait to get out and give her a test spin. Not so sure the wind is going to allow me to venture out tomorrow tho so I am thinking I will simply hit the single track [mountain bike] trail which should be mostly protected from the wind. This is always a blast and the bonus is it's a great alternative way to burn up my legs.

I am ready to rumble....[errr tumble. Ha!]

The Road to Iron Girl 2012

2011-10-13T20:26:00.009-05:00

October 13, 2011

The air is crisp and cool. The colors are vibrant. I am afraid fall is upon us.

You know I really love this time of year, I do...but my recent interest renewal (aka love) in cycling and my self professed need for speed have me yearning for an extension of summertime with it's longer hours of daylight.

OK, since fall has descended upon us, I have started pondering what my training should look like to ready myself effectively for the next race season. I mentioned in my previous post that I plan on competing in the 2012 Iron Girl since I missed my chance this year. I have started looking also at an early season "get my rear in gear" race to familiarize myself with what a duathlon "feels" like, how to transition, and how hard to pace each leg of the race, etc.

Today my fabby trainer Jodi and I talked about my overall physique goals (strong toned arms, legs) and how the bike will affect my legs. We talked about my functional fitness goals and how these can be maintained by training at Velocity. How continuing my practice of yoga on a regular basis is essential. How my lifting programs will emphasize tempo instead of heavy . But I am excited to try something new this off season. I am going to incorporate cycle power training classes at the local bike shop throughout the winter.

I am pumped to start power training with elite athlete Leah Prudhomme to learn the sport of cycling and the strategies behind competitive racing. Things such at power, AT, cadence, and endurance I guess. Things I can't even begin to talk about because I have no idea at this time what they are. My hope is to increase my speed and be one of the top women finishers in my age group in the Iron Girl. Lofty goal? Yes. But fun to think about, don't you agree?

I am off [to the races]...

Yogi Gigsters Jumpstart

2011-09-21T19:52:00.003-05:00

Yogi Launch - Getting Started
 

Child's Pose ~Balasana~

Ever just want to curl up into a ball and fade away. Well here you go.  Drop into the Child's Pose and relax. Sit back on your heels with your knees tucked under you directly beneath each shoulder.  Arms resting by your sides with your palms facing up or arms reaching out in front stretching your shoulders.  Your forehead should be resting on the floor. Inhale slowly through your nose filling your lungs to capacity and fully exhale softly through slightly parted lips. Stay here as long as you please. 

Flip Child Pose ~Apanasana~

Stay in Child Pose and roll over onto your back. Wrap your arms around your knees and hug them gently, knees to chest.  Hold this pose, close your eyes and breathe. Feel your lower back release onto the floor.  When fully relaxed gently massage your back by rolling around gently. Rocking up and down will massage the spine and soothe your back further. 

Downward Dog ~

A gentle inversion that feels fabulous on the back of your legs, your spine, shoulders, wrists. Standing with your feet shoulder width apart, fold over gently from the hips and place both hands on the floor. Walk your arms out from your feet till your legs are straight.   Lift your hips up and back towards the ceiling at the same time you press your heels gently down towards the floor.  Push the floor away from your body with your hands lengthening your spine. Hold, breathe then drop back down into Child's Pose by folding your toes under and tucking your knees into your chest.

Cat/Cow ~

This is a must if you sit at your desk all day.  This will release your spine and feel fabulous.  Get down on your hands and knees. Make sure your hands are directly under your shoulders, knees directly under your hips. Inhale, drop your belly and lift your tailbone.  Exhale, round your back and tuck your tailbone. Push your spine to the ceiling.  Repeat this sequence 5 to 10 times. Rest in Child's Pose for a few breaths to rest.

Pointer ~

After Cat/Cow remain on your hands and knees. Extend one arm slowly straight out in front of your shoulder keeping it close and in line with your ear.  Extend the opposite leg back.  Hold for as long a comfortable before changing to other side. Engage your tummy (core), gaze downward. Avoid leaning to one side, keep your weight centered squarely above your hips and shoulders. To take this up a notch try it standing.

Yogi Squat ~

Stand with your feet wide apart, toes turned out. Keeping spine straight, lower your hips down as far as they will go. It is OK to take your hands to the floor in front for stability. Try to take the weight into your heels as much as possible.  Line your knees over your toes. Your turn out from the hips and knees should be no more than 45 degrees.  Adjust the feet as needed.  Work on getting your heels to the floor.  If they do not touch the floor place a rolled up towel underneath them for support. Stay in this squat for as long as possible while keeping the weight off the balls of your feet.  Finally with your hands in prayer at chest level use your elbows to open up your knees in line with your toes. Lengthen your spine by lifting your chest. Gaze forward. Hold and breath.

More to come:

Forward Fold ~Uttanasana~

Triangle ~Trikonasana~

Tree ~Vrksasana~

Locust ~Shalabasana~

Be Well

Few Things I Found to Be True

2011-09-20T19:21:00.005-05:00

Failure is often the springboard to success and happiness.

Think back to your biggest disappointments or failures. Now sit back and contemplate the time before that failure. What circumstances surrounded it and what actions led up to this "failure". Then think hard about the block of time that followed. Any monumental "ahh haa's" fall into place? Often times we navigate through tough, very tough waters only to resurface stronger and more renewed. With this renewal we experience breakthroughs which strengthen us as a whole person. Satisfaction and happiness often follow such times. So although great success from the outside looks to be the ultimate joyride, it is failure that often creates monumental changes from within for our betterment. Every mistake you make is progress.

We're all in the same boat.

In this thing called life, SSDD, same stuff, different day. We all possess a dimension of success and a dimension of failure. More simply put, life happens when you least expect it and it happens to all of us. Our circumstances may differ but really isn't it all the same in the end.

The problem we have with others really is more about us than them.

This one speaks for itself. I try to fall back on this reality during the times I feel frustrated the most. After taking time to digest what is frustrating me, really, one of two things usually come to me; that what is bothering me really is just me being me, or that I simply have set my bar too high, etc. I just need to step back and take a good look inside to see what really is going down. Then let go.

Emotional decisions are often not good decisions.

They say that in times of stress you should not make any major decisions. This is what I am talking about. Sit on it.

You will never feel 100% ready when opportunity knocks.

Isn't there always that little guy on your shoulder giving you the business. Take note but at the same time realize that opportunity often presents itself when you least expect it.

That is all the profound? thoughts I have for today.

Be Well

Calling all Weekend Warriors

2011-09-18T14:41:00.003-05:00

Do you consider yourself a weekend warrior?

It seems like more and more of us are taking a interest in competing "for the fun of it" in events such as 5K's, marathons, biking, du's, tri's, etc. Maybe some of us are not into competition but we are regulars at the gym, training 3 to 5 times a week.

Whether or not you are training for a specific event, have you postulated a fitness goal you are actively working to achieve? IF so, do you make every minute of those workouts count? I mean, do you work out hard for your fitness level? I am going to venture a guess here, but I would say yes. Time is premium in our hectic schedules so fast and effective workouts are what we all are looking for. And so I consider you an athlete.

Besides getting the best training, are you making your sure your nutritional needs are met? Good nutrition does count and helps your training go a long way. Actually, it can be what makes or breaks you reaching your fitness goals.

What does an athletic diet look like?
A good diet for athletes should be the same as a well balanced diet with the exception of added calories and fluids, depending on the activity level and individual specific caloric needs.

What to eat?
Eat foods that fuel your body effectively. Feed your muscles high quality foods that provide key nutrition. It really is that simple. Whether you consider yourself athletic or a weekend warrior, follow guidelines that recommend a diet of whole grains, vegetables and/or fruits along with protein at each meal. Don’t forget to include a little bit of “good” fat throughout your day.

Go get 'em Tiger!
Be Well

Give me a few

2011-09-02T16:40:00.000-05:00

A few weeks...that is.

Science indicates that it takes your brain and body two weeks to nearly a year to acclimate to "new adventures". Not everybody is the same when it comes to forming new habits, especially when those habits are replacing old "bad" but beloved ones. What would your adventure be? Well....hmmm... you are the driver of that. Maybe you want to tighten up your nutrition. Or, maybe it's your tush you wish to tighten. I am here to encourage you to hang with it for the short (or long haul), just suck it up buttercup. Mind over matter. In short time you will find your body responding to a new norm with less cravings or inklings of falling back into your old, not so wanted, habits.

This is a challenge, I will admit, but there are ways to navigate through it. The key seems to be this: repeat, repeat, repeat. Complex actions or behaviors such as exercise may take longer than something as simple as drinking more water would. Expect setbacks along the way, they will happen. Stop beating yourself up, no one is perfect. We all deserve a break or even a splurge once in a while. Do try to take notice of why your setback occurred and arm yourself with tools to overcome it that next time around. Recruit your friends for help, a support system is essential in any behavior change. Tell others your plan so they can help hold you to "it" in those times when you need it the most.

One of the tricks I use to tighten my nutrition is drinking plenty of water all day long. Water is essential to, well, every bodily function I can think of. It is great for your skin, hair, heart (circulation), kidneys, liver, brain to name just a few. Drink, drink, drink. Find a way to make this work. Give up your soda for 2 weeks....and drink good ole H2O. Also, eating a small handful of nuts or a spoonful of nut butter is another trick that works for me when cravings hit. Man she is nuts. Ha, well yep, I admit it. There. I am talking about good old fashioned nuts such as raw almonds and walnuts. Nuts are a good fat source, in moderation, that can be extremely helpful to you as you tough it through a starvation mode.

Metabolism shifts happen and eating every 3 hours or so can be quite an effort...so make it easy on yourself. Get prepared. Stash healthy snacks such veggies or small handfuls of nuts in baggies in your vehicle and handbag. Make sure these are single serving size so you don't gorge when that "I'm starved" mode hits you. Natural snack bars such as Zing Bars are another great idea to have within reach. Believe me, hunger hits when you are least expecting it.

Gleefully trekking to the gym? Here's a habit we can all use. This one happens to be one that I have down pat but that is because fitness has been a lifelong activity of mine. I have been a sports enthusiast of sorts as long as I can remember. If you prefer sinking into your couch instead of schlepping your body to the gym studies indicate you are in for a longer turnover period before this becomes a habit. Just know that and prepare for it. These studies indicate changing complex behaviors takes one and half times longer to accomplish. Whew..that could be bad. The key here could be a buddy system and mixing up your fitness activities, not just sticking to the same activity day in and out. BoRINg. Even I would rather poke a hot stick in my eyeball than do the same thing everyday at the gym. Variety is the spice of life.

So September is upon us. The season of change. I purpose we all get busy and change up the bad habits we have for some good. Are you in??

Be Well

One of My Faves

2011-09-01T16:30:00.001-05:00

In the writing this prayer, weighing on my heart today is the loss of my sister and other loved ones, the loss of innocence in the world and my personal loss of the sight of Him. I run to You today Lord....hold me in the palm of Your hand for just one instance and it will be better, all with You.

Psalm 4

Answer me when I call to you

Oh my righteous God,

Give me relief from my distress,

Be merciful to me and hear my prayer.

How long, O men, will you

Turn my glory into shame?

How long will you love

Delusions and seek false gods?

But know that the Lord has set

Apart the godly for himself.

The Lord will hear when I call to Him.

In your anger do not sin,

When you are in your beds

Search your hearts and be silent.

Offer right sacrifices and

Trust in the Lord.

Many are asking

'Who can show us any good?'

Let the light of your face

Shine upon us, Oh Lord,

You have filled my heart with greater joy

Than when their grain and

New wine abound.

I will lie down and sleep in peace,

For you alone,

Oh Lord, make me dwell in safety.

Pre & Post WO Snacking

2011-08-20T22:35:00.001-05:00

Why all the Confusion surrounding Pre & Post WO snacks?

This topic always seems to bring out some pretty strong opinions from various trainers...do you really need to fuel prior to and after strength training....?

In my mind you walk a fine line between not getting enough fuel to build muscle and getting too much fuel (calories) which can then lead to energy storage in the form of fat. With that said, I stand as an proponent of fueling your muscles, pre and post. Do include these snacks in your daily caloric tracking. They count. Plan for them much like you plan for your splurges. Just for the record, I feel much better after a killer workout when I down my post workout shake. Yumm-O.... It snaps me right out of fatigue mode. .. thank goodness. Below I jotted down the plan developed for me by my sports nutritionist, Jodi, at jodiOjo.com. She comes highly recommended, BTW...enjoy.

Be Well

My Pre Work out Fuel- (10-30 mins before WO)
ratio 1:2

10-12 g protein
20g carb from fruit or starches

protein: best choices
whey powder, egg whites, chicken, turkey, cottage cheese, fruit on bottom yogurt -greek if possible
fruit: apples, bananas, grapes, pineapple
starches: rice cakes (brown rice) / jam
crackers, granola, cereal

My Post Workout Fuel -10 mins before workout ends to 30 mins after- no later!
ratio 1:3

10-12 g protein
30 g carb from starches

protein: see above
Starches: rice cakes/jam, Choc Milk, oatmeal, brown rice, bread
Superfood (aka green / red food) supplements work great here!! Consider including them. Your bod will thank you.

Choc Milk!!!! is easiest
Note: Whey protein powder with Nestle Nesquik is a great alternative...adjust amounts to ratio’s above as needed.

It's Just What I Do

2011-08-11T18:57:00.002-05:00

I seem to attract a tiny bit of "curiosity" surrounding what I eat and how much I work out. So I thought, hey, let's put it out there... so there is wondering no more.

First rule:

There are no rules, only habits, preferences, splurges and playing (my term for workouts) smart.

I like to play hard. By that I mean, when I hit the gym, I hit it hard. I work as hard as possible (unless I only showed that day to socialize, which I am famous for by the way) to quickly make the most out of any workout. That usually means interval / hybrid type training which includes functional ( compound ) movements paired with a complimentary isolation movement.

Example training sessions can include plyometrics, sprinting , agility (thank you VSP), or strength training. Recovery and rest, ahh..don't forget your rest. Sleep and recover - get a full nights sleep and give your body rest from play at regular (or not so regular to keep your body guessing) intervals. I like to mix up what days I work out. Sometimes I go three days in a row (never more for me) with the fourth day off, or I may choose to work out every other day for a short period, say two to three weeks, before hitting it hard again. Hitting it hard would be training three days on, one off, three days on, one off, repeat...for a period of 4 weeks -ish.

Nutrition is always one way you can make a huge difference in your body composition but also proves to be one of the most difficult to master. My advice: Fall in love with nature...a la naturale. Develop a taste for the food without the additives (anything boxed or overly processed) and not so necessary diet sabatogers such as too much salt, mayo, butter, dressing, etc. Spice up your food with diet smart seasonings (such as sage, garlic, oregano, cilantro, etc) and a product I cannot live without, True Lemon, True Lime, and / or True Orange... granular juice from the fruit themselves.

Variety is the spice of life and trickery to the body. To keep your metabolism bouncing, eat every three to four hours and mix it up. I mean it, miX iT Up. Try not to eat the same thing or the same amount of calories day in and day out. Bounce your metabolism. Yup... bounce.

Eat breakfast like a queen or king, when you need the extra energy the most. Eat within the first hour of getting up and skip giving your body starchy carbs (such as sweet potatoes, sprouted grain bread, whole wheat pasta, etc) later in the day or at supper. Hey isn't that when you want them the most?? Yep again. Well, try, mostly, to eat veges and lean protein at supper. Think grilled fish with asparagus. Again think miX iT Up....some days have only one starch, other days two, and then of course, a day with three. I love my three starch day.

Splurges: This has got to be the best part of it all, the splurge. Do not forget to plan your splurge. Maybe you go out for dinner every Saturday night with your sweetheart(s). That would be your splurge meal. We all need them. But what we do not need is too many splurge days in a row. Stay on track. Avoid eating poorly for more than one day, ok? This may be the closest thing to a rule I may have.

Finally, but not the least: Drink your H20. Get 'er done. Drink the water and eat healthy. Stay on track so your body will truly operate like the well oiled machine that it was designed to be.

Be Well

PB&J

2011-08-06T17:25:00.007-05:00

Peanut butter is one of those items in my pantry that is always available. The guys in my house thrive on it. I prefer the natural variety, with no added sugar...just peanuts and salt. They of course choose Jif.

....but what about nut butters. I love the alternatives. Cashew [mouth watering] butter, for one, is yum and on my all time favs list. Nut butters are full of protein, fiber and essential fatty acids. I hope you too will step out of the box and grab up a jar of nut butter on your next trip to Whole Foods or Trader Joes.... here are your choices:

Almond Butter:
Excellent source of vitamin E, magnesium [attention migraine sufferers], and bone protecting calcium. Almond butter has eight times the calcium than peanut butter. Spread on toasted wheat muffin and add a drizzle of honey.

Walnut Butter:
Gets lots of attention and deservedly so. A fatty acid powerhouse, walnut butter has nine times more heart protective omega 3's than the closest nut. Some studies have shown metabolism shifts with consumption of this little guy, showing our bodies effectively increase fat oxidation after eating walnuts. Now there's a smart snack. Try it inside your whole wheat pita with grilled chicken and lettuce.

Cashew Macadamia Butter
Well I think I have died and gone to heaven. This nut butter rocks. With little tidbits such as selenium, a thyroid supporter, palmitoleic acid which appears to rev metabolism and oleic acid for happy hearts you cannot go wrong. Try spreading ricotta cheese and cashew macadamia nut butter on ciabatta. Add banana slices, pinch of shredded coconut and cinnamon. Grill on panini press. Yummmyyyy.

Sunflower Seed Butter:
Another great alternative to peanut butter. Loaded with magnesium, this makes for a healthy snack. Add it to your toast and jelly, celery sticks, etc. A great alternative to those with peanut allergies of course. A newcomer to the store aisles that deserves a stab in the jar...eat it right off the spoon.

Be Well

Summertime Snacktime

2011-07-14T17:38:00.013-05:00

Oh how I love food. I am a foodie, a self professed "wait! do you know what your are putting into your tummy?" foodie. Summertime is for baseball, trail walking (runs), biking, fun, more fun, ( did I say have fun) and food.

So we run around ( a-muck ) doing all those summertime things we do....like rushing little Bug (my kid) to his next training session or yourself to your besties backyard for a little R& R (what's wrong with an afternoon cocktail). Whatever it is that keeps us so very busy busy...the hard fact is we barely make it up to the surface to take a breath, much less pack a snack pack for the day.

Well it is time to start packing and I mean go to Target and find the largest lunch bag / cooler you can find (they come some fabby colors and look rather chic I should say). I want to share a few ideas I have on snacks and how to start your day off right so you can have a blast this summer and not want to gnaw your arm off midday from hunger because you are just too busy (ah-hum dorky) to be prepared.

Mindful snacking is a good thing. The benefits of small, frequent meals are:

stable blood sugar
less hunger
minimal cravings

Eating frequently keeps blood sugar levels on an even keel. Steady blood sugar means Sybil won't unexpectedly appear at your party cause your BS (not bull shitty) got all out of whack. A stable BS will help maintain balance to your mood, increase brain functions (you all know I could use that) and more energy. Yay!

Waiting too long between meals can lead to impulsive choices (bad for me) or overeating. OK, little something to share: Did you know that it takes 20 minutes, longer for those of us with unstable BS(above) haha, for your stomach to signal your brain that you are full? Moral of story, eat slowly. A song comes to my mind:

SOS means somebody help me, it ain't healthy for me to feel this way

Just saying. So pack healthy snacks, especially for when you leave the office so you have something to snack on the way home. This will circumvent eating yourself out of pantry and home while you are preparing dinner. Tasty snacks like apples, nuts, cheese aide in the prevention of a girl going down for the count with the bag of m&m's in hand. Again, just saying.

Make your snacks nutrient dense. Fresh food gives you more bang for your buck when it comes to nutrition with fewer calories to boot. Pack items that offer a good balance of protein, carbs, and good fats. Yes fat. Also keep and eye on the salt and sugar content of your snack. As always, minimally processed foods are best..don't be fooled by the package appeal. Flip over the snack and read the ingredient list. If you can't read it drop it now. Foreign words usually mean processing ...especially when the list is long. Look for snacks with short food ingredient lists and ingredients you recognize. As always, avoid the fake sugars please.

Be prepared. The night before pack your snack pack: cut up veges, portioned hummus & nut butter, rice cakes, or some nuts just to name a few. Remember balance. Protein, Carb, Fat are all included. Also, begin your day with a balanced breakfast. This will carry you through to snack time. Try to include fiber with breakfast which, along with P/C/F, help satiate hunger and maintain a level BS till your next meal.

Breakfast Ideas:

veges for fiber with your scrambled eggs: Onions, peppers, & chopped spinach with avocado (aka good fat) as a garnish
fiber-full protein smoothie: one apple cored chopped, 1/2 C frozen or fresh berries, 1 T cashew butter, juice of a lemon, 1/2 cup of water. Blend. Add spinach if you like, blend. Then add protein with final blend.
oatmeal with berries of choice, few almonds. Pour shaker cup of prepared vanilla whey protein to thin cereal.
beans and brown rice with salsa and avocado

So off with you into the wild blue yonder. Have a blast but don't forget your snack pack. Check out my page on fuel or favs to get more on-the-go snacking ideas.

Be Well.

Nature's Finest

2011-06-14T17:52:00.002-05:00

gentle breeze

spicy earth

delicate bells

barely there

sun kissed mountainside


nature's beauty

Craving Some Carbs?

2011-04-27T21:10:00.001-05:00

OMGosh, I think I've died and gone to heaven...this cereal rocks.
Since 1908 the recipe for Uncle Sam's Original Cereal has not changed.

Ingredients: Wheat Berries, Flax, Malt, and (a little) Salt

NO sugar, No additives, Nothing I cannot pronounce!

Plus a whopping 10 grams of fiber per serving, how could it get any better (for you). Give it a try. I found it at Trader Joes
or go to: Attune Foods for this and other yummy good for you bites to eat.

Be Well

Doors Open When Our Knees Hit The Ground

2011-04-20T21:29:00.007-05:00

When darkness and confusion envelope our existence...

When tears are shed over love lost or never found...

When friendship leaves you empty hearted...

When you give and give but never receive...

We all seemingly have to go through life changing pain, it's part and parcel to the human experience. Individually, we deal with emptied broken hearts as best as we can, emerging uniguely transformed as surely as the sun will rise. Working on ourselves in these tough times seems counter to rational thinking but can be instrumental in healing and self renewal.

Moving forward one step at a time through the pain of the past brings us to a place of hope and renewed strength. Transformations happen by hitting the floor on both knees and opening our hearts to change. New beginnings, startovers, are for the better....that's all I can ask and hope for. You too?

Be Well

In Passion

2011-03-29T17:02:00.008-05:00

I desire that no child is left to starve in our world. I desire a peaceful existence in a violent world. I desire the abuse would end here and now. I desire the killing of innocents be stopped. I desire true happiness, joy & love.

I am passionate about physical movement. I am passionate about helping others see the best in themselves. I am passionate about life and the right to be. I am passionate about standing for the elderly, the unborn, the weak, the handicapped of this world who are deemed worthless in others eyes. I am passionate about Him and doing His will, as hard as that may be.

All of us at times, knowingly or unknowingly, crave passion in our lives. With passion we are alive, very alive. We experience something so compelling it cannot be pushed aside. It awakens, intoxicates, and invigorates us. Passion comes in the forms of people, music, sports, art, work, nature. It's love, joy, anger or hatred. It can be fleeting, elusive, and even absent for periods of time in our lives. It may seem, the harder we look for it, the harder it is to find.

Now consider desire. Defined as: to wish or long for, want. Desire can be precursor to passion. When we desire something our body will physically ache for it. Desire is not action oriented like passion. Desire is the feeling of longing, or want of, something. It can be steadfast, meaning it can take hold for a very long time, maybe never leaving us, keeping us constantly aching for that something we have set our "hearts desire" on. Through desire we often learn. Wisdom is the priceless jewel obtained as a result of our desires. Listening and embracing your desires, you begin to feel the ache or relate to others and their wants with compassion and understanding. Embracing desire motivates us to reach out, search for, or seek a purpose in life. Suppressing desires leads to a dispassionate life. No sparkle in the eye, no skip in your step. A general disinterest in life. Depression.

Passion, on the other hand, if often active. Smelling, tasting, touching, hearing and seeing the beloved. It is raw emotions embodied. The moment we experience passion, we know it. It's unmistakable, and indeed remarkable. Big or small, we want to hold onto it forever. It is not always so, not always permanent or everlasting. It can be everything or it can be nothing. But with passion always come growth. Fleeting as it is, it teaches us something with which we carry forth in life.

Passion can be another person. Love often evolves with or as a result of passion. Phileo love is that of friendship, a strong bond that exists between people who share common interests or activities. Storge love is natural affection, such as parental love, mere acceptance. Eros love is romantic love, a sense of being in love and longing for an emotional connection with another. Agape love is the pinnacle of love, the deepest sense of love, brotherly love, unconditional love. Holding another in the highest regard.

Life beyond passion can be balanced, calm, and open. It is when we are open to what life has in store that new doors open, allowing us the opportunity to fall in love or be passionate all over again. Knowing the nature of passion, that it's fleeting, should help us to continue our search for bigger, better, brighter horizons. With optimistic hope and eyes wide open seek out tomorrow's gifts, one never knows what the new day will bring.

There is no end. There is no beginning. There is only the passions of life.~Federico Fellin

Be Well.

In Fear

2011-03-24T22:11:00.001-05:00

Fear :   distressing emotion aroused by impending danger, evil, pain, etc., whether the threat is real or imagined; the feeling or condition of being afraid.

Do you allow fear to limit you?  I have been pondering this question lately...why? Not sure, but could be directly related to this "mid-life" thing going on with me.  Coming from a eighties fitness instructor who jumped, skipped, hopped, plie'd, chasse'd her way through the the era of high impact aerobics it makes sense.  I've lived through some pretty painful overuse injuries along the way.  This may be where my moderation principles originated and where my reservations started.

Jodi and I have started an ongoing discussion on fear and how it is limiting my training and bigger "things" in my life.  She knows she is working with someone who is holding back, possibly too much out of fear, fear of re-injury or fear of hurting myself seriously enough to deter my future training. One of the worst things I could ever imagine happening is the loss of mobility.  And rightfully so, if you have been there you know, just saying.  My training and love of fitness helps me cope with the bigger things in my life. Calms me. Allows me time to reflect. Keeps me sane. All good things in the end, right?

So I am trying. Trying to live in such a way that I am open to new experiences; it is OK to be cautious, and it is natural to have a certain amount of anxiety or fear, but I cannot let fear dominate or limit my life.  One sure sign for me when I overcome fear is the feeling of exhilaration. I find myself smiling ear to ear, even laughing, when I reach beyond my self placed limits and accomplish something I feared. 

Take today for example. VSP training, saving the best for last. LOL Four sets of pull ups...6x, 8x, 10x, 12x. "Zach can I just do chin ups?", I asked. I hear a resounding "NO". "OK can I go over to the rack with padded bar?" -This princess hates her hands being chewed up by the pull up handles in the weight room- Yes that is allowed. WHEW! Off we went, let the pull ups begin. First set: great, second set: tough, third set...well the added assist helped me through all 10 reps. Fourth set: 12 ....really? Fear entered my mind, as fellow adult athletes watched. What if I cannot make it? Pressing through, with Zach's assist, I did them, but not without a bunch of grunts and groans.

The feeling of accomplishment resonates from deep within, it is profound.  Realizing, that by doing something you are fearful of (in this case the fear of failure), facing it head on and overcoming it,  that this fear is not and cannot be bigger than you or your support system -Thank you Zach, Amy and MO for cheering me on- You then become the ultimate winner, for the moment. It's fun, it stokes you, it ignites a fire within you.

Discovery ~  Empowerment ~ Joy ~  Fun ~  Sheer Thrill

All these describe accomplishments, big and small. Nothing can take that moment away. You reached out beyond your self professed limits and did it.  This is what we call living life to it's fullest. And live it with out fear.

There are many wonderful things that will never be done

if you do not do them. ~Charles D. Gill

There are and will be times in our lives that truly big things happen. The example above really only scratches the surface, a simple example of overcoming fear. Recently I went through the dreaded wait for test results to come back. The fears that ran through my mind where constant, but I told myself again and again, I have to keep on living life to it's fullest. Every day is a blessing. All of us, when faced with larger than life fears like serious health issues or relationship challenges, know we can overcome it. Rely on your support systems, your inner strength, and Him to pull you through.

Be well,

Friday's Bumm Fry

2011-03-20T20:40:00.004-05:00

My fitness bud, motivator, arm twister, nutritionist who calls it like it is, Jodi, put this workout together for me last month and I could not resist going back to it. I needed a great BUMM workout after my visit to the ladies dressing room today ( you know how brutally honest those lights and mirrors are!) and this is it. I know, I know...its Sunday..not Friday. Friday just sounds better and it is a Friday WO on my rotation...so there you have it.

You can get more great workouts like this at trans4mation station by JodiOjo.com but let me be the first to warn you, she can rock out some killer trainings.

This is a FAST workout. (Hey I am all about "Get 'er done"...and get 'er done right now.) SO be prepared to suck some air cause there is no rest for FIERCE mama's who mean business.

Squats 10 x 10
do not rack your weight! ha! oy! Rest 15 secs exactly between sets. Use weight you would do 15 reps with

One Pull Up / One Push Up
Do amap without stopping. Rest 30 seconds. Perform 2 more sets with same amount as first round

30 / 30 / 30 / 30 / 30's
Perform each listed exercise for 30 seconds. When finished do walking lunge in between exercises for 30 seconds, no rest. Start next exercise followed by 30 seconds of walking lunges till done with all 5 exercises. This is one set. Rest 60 seconds. Repeat 3 times. Yes, 4 rounds ladies!
Exercises
DB Walk-through
Squat Thrusts
DB Side Raises
DB Bent over Row with Twist
MB Russian Twists

I LOVE LOVE LOVE this training session. I can't wait to hear about your thoughts.

Be Well

Rev up Your Engine ~part II

2011-03-13T17:13:00.004-05:00

Let's just face it....after forty our metabolism takes a hit. I can't tell you exactly when it started happening but one day, around forty-something, my furnace tanked. It was a sad day indeed, the day I realized my metabo-time bomb had blown.  And when it blew baby, it wasn't pretty.  Something akin to my thighs being caught in a hail storm. You know what I am talking about. One day you notice those darn puckers all over the place. Hey...how did I become Crisco overnight?  You know, fat in the can, LOL.  Well let me tell ya, it is no laughing matter.

So what is a girl to do?

Boost it baby. Rev up you engine. Move it or lose it. 

Build Muscle

Could it be as simple as that. Well partly.  It is a known fact that our Basal Metabolic Rate (BMR) is higher with more muscle.  One pound of muscle uses 6 calories a day just to sustain itself.  Now take one pound of fat. It takes 2 calories a day to sustain itself. Huh?  These things sustain themselves? Well yes silly, fat cells are alive and clicking.  Well truth be told, cells that carry fat are alive and well.  OK, skip that.  But really, 2 calories vs 6 calories?  This is per pound, so multiply that by the number of pounds you carry around a day in fat or muscle and yes, it begins to add up over time, say a year.

Another tidbit to remember about muscle, is that its fibers get pretty excited after stimulus (exercise) which in turn activates and increases your energy needs post workout. Yippeee. So kick it up a notch cause higher intensity delivers bigger and longer metabolic bucks = increases metabolic rate. Yep Yep.

Drink More Water

Your beloved bod needs good ole H2O to process calories. Simple. Even being mildly dehydrated can slow down your metabolic rate cause of the lack of the body's ability to do the work.  Bonus: Fresh fruit and veges are ....ummm...mostly H20...ever notice your quick trip to the ladies room after munching on a big green salad with veges.  Oh, of course. Ding Ding.

I'll take mine on the rocks. Yes, drink your tall cool one with added ice (water girl, water!) Research has shown cold water prompts the body to burn more calories, if only a wee bit. 10 calories a day. Again, these things do add up over time.

Drinking and want more? In addition to good old water, turn to black coffee or green tea for bonus metabolic boosts, altho small, who cares cause it's something.  

Eat More Often

Burn baby burn, disco inferno. Burn baby burn.  Train your body to burn more by simply eating every 3 to 4 hours.  When studying snackers, it was shown they consume less at their main meal times because they simply are not STARVING!!!  You know what starving means; it's the biggest setup to failure, a ravenous appetite often leads to overeating.

Spice up your meals while you are at it.  1 tablespoon of chopped red or green chili pepper can temporarily boost your metabolic rate by 23%.  But this is short lived, like maybe 1/2 hour but still you can't complain about the fact that you get a tiny boost so grab those red pepper flakes and sprinkle them on your next main dish. Waaa laaa! You'll be zipping in no time.

Eat more protein. I have chirped about this one enough.  Protein is satisfying, along with good fats. They satiate your appetite.  Satiate and I am a happy girl, enough said.  Protein also makes the body work twice as hard to digest it vs. how hard the bod works to digest fats or carbs.  But...(there is always a but hahaha) balance is important.  Please note I am not advocating a high protein diet.  I'm a rather staunch supporter of moderation. Simply substitute a little protein in for some of your carbs or fats.

Avoid Crash Diets

Do NOT ever dip below 1000 calories a day. Can you say metabolic disaster grander than the Chernobyl Nuclear Disaster?  These diets are notorious for quick weight loss, but guess what?  At the expense of muscle (gasp!) ...Oh crap! Really, double CRAP!  I  don't get excited about much, too often, but this one just sets me off!!! Why on God's green lovely earth would you give up any precious muscle? Isn't this where this discussion started!???  We are losing it naturally, hormonally, honey...  Yikes, please do not sabotage your efforts.  Never.  The worse part of post low cal diets, is the fact that when you start eating normally again, you gain weight easier and faster. And it is now harder to lose cause you have less muscle mass then prior to that crash diet.  Less muscle = less calories needed. Oy Vey! I'm just saying.

Best Bet

Here is the fun part.  Some of the individual impacts of the above steps are small beans but when lumped together, they really start to add up.  Sustained weight loss is attainable. Workout smarter and eat smarter. That's my motto and I am sticking to it.

Get up, slam your ice cold water. Grab a cup of Joe or TWO with your breakfast which is consumed within your first waking hour. Get to the gym for your workout sometime during the day (or get outside and move). Head for the kitchen for your snack or meal (sprinkled with chili flakes LOL) every 3 to 4 hours to keep your furnace firing. Drink lots of water (ice) throughout the day. Grab an afternoon green tea...and incorporate balance into your meals and life. And Laugh, laugh a lot cause nothing is better than a good ole belly laugh. Enjoy your life.

Be Well

Mama Needs Her Coffee!

2011-02-24T14:26:00.004-06:00

I have a confession to make, I hate mornings.

Maybe a more accurate way to put it is, I hate waking up to the incessant triple beeps of my Dream Machine. 4:20 am baby! Ouch...why so early? I ask my self that every single morning. The second thing that always, I mean always, comes rushing into my foggy brain at that time of the morning is " I hate getting up". Don't think I don't know the power of positive thinking here...get me any other time of the day and I would say I am not such a drag. But man at 4am every single morning I want the retired life, where I get up leisurely and pittter patter in my UGG slips to the kitchen to slam a large glass of cold water chased by fresh brewed coffee. Aahhh, that dream could not get better.

Cranky mama? Maybe...
Best left alone? Definitely within the first 30 minutes of waking.
Walking Dead? Of course.

SO what is a girl to do. Drink her coffee. You got it. Wake up and smell the roses or is it coffee? In my world its all about the coffee. Once the coffee is ingested, gulp, slurped...my world becomes a much nicer place. All of a sudden, the flower child in me reemerges. Good Thing. Seriously!!!!!!

Ok so here it is, the info geek you know and adore...I have to do a lil educating. Coffee is good. Really.....you can have it..wanna know why?

First of all, cause it's what your mama taught you. It is one of the most socially acceptable stimulants worldwide. Yipppeeee! Coffee has some chemical bene's ...namely caffeine and antioxidants like polyphenols, catechins, and favonoids. Blah, blah, blah...blah. More than 150 million people drink coffee every day and I am one of them. You too? Most people average 2 cups a day or around 280 mg of caffeine. Heavy drinkers slam four or more cups a day. You do the math. Just gonna say this right now, if you are drinking caffeinated sodas STOP IT! This pro-caffeine blog is not about the pop or energy drinks...nope, nope, nope. And coffee drinkers, careful how much sugar you dump into your morning cup of Joe, your pancreas will thank you along with your physique. Black is best. Yup. Or head over to your fav coffee joint, mine happens to be Starbucks, for an Americano! Heaven sent, just saying.

We know caffeine is a stimulant, a neurotransmitter excitor! hahaha
Athletic performance can benefit from small to moderate doses of caffeine (2-3 mg/kg) with few side effects other than the happy chattiness you will experience if you hang out with me post coffee. Mental alertness a another bonus. Agreed. The majority of studies indicate that there MAY be a modest inverse relationship between coffee consumption and all-cause mortality. Good news. We can drink the joe and not worry that it's gonna kill us.

Bottom line: Give mama her coffee or suffer the dire consequences .....just saying.

Be well (and drink your coffee!)

Thought Provoking vol.1

2011-02-22T15:25:00.000-06:00

Be forewarned, the following IS for the light of heart compliments of Lee, my guest blogger for the day.

Random thoughts

The can send a man to the moon, but they can’t invent a machine that you can just sit on and it does the exercise movements for you with all of the benefits to your body.

There is a reason that most vegetables are grown in the ground.

Why can’t “good things” be good for you and “bad things” be bad for you?

Exercise... the poor person's plastic surgery.

My wife told me “I love being surrounded by dumb bells”. Huh???

God must love calories, because he made so many.

That’s not sweat…that’s my body crying!

Funny how my wife “Hurt” her back right after hearing that we were getting 15” of snow.

My wife suggested a book for me to read to enhance our relationship. It’s titled, “Women are from Venus, Men are Wrong.”

Resolution or Bust?

2011-02-20T13:35:00.001-06:00

Ever wonder why those resolutions we make January first are no where to be found by mid February? Been there, done that? Maybe we are just making the wrong resolutions....hmmm (like strict diets, maniac cardio sessions, or unrealistic weight loss goals).

Well it's time to reinvent the wheel...or at least our thinking around resolutions and stop banging our heads against the wall. May I suggest we start working on some basics and just get over our culture that continually tells us we are not pretty, slim, sexy, or smart enough. We know better.

Here is where I have to say; You are a beautiful, wonderful, and exquisitely interesting woman (man) that I am blessed to have as a friend. So there!!!

Here are some simple ideas, ones you have seen elsewhere I am sure, to incorporate into your daily going-ons. Sleep, Work out Smarter, Eat Real Food, Manage Stress, and Supplement.

"To achieve the impossible dream, try sleeping." ~ Unknown
Sleep accomplishes multiple important things...offering balance biologically, metabolically, and hormonal. Several recent studies indicate getting a minimum of seven hours of sleep consistently can boost your weight loss efforts. Disruption of your circadian sleep rhythms messes with appetite which can lead to potential weight gains. Some other biological responses to poor sleep are the interruption in the replenishment of important biochemicals or the release of hormones such as melatonin or human growth hormone. I don't know what you are thinking, but I am thinking I need all the HGH I can get! So let's get some sleep, yay! Like six to nine hours (dependent on your normal needs) of uninterrupted sleep in the dark. Easier said than done, I know, but keep in mind that sleep is vital, so practice going to bed at a consistent time every night as a start. (hint: good goal)

Ah...nothing better than a good nights rest

Work out Smarter
Together we will discover new ways to workout smarter and harder in less time. Long, slow, mindless aerobic exercise is not gonna get us the physique we want. I am an advocate of working productively and fast! Maybe its my short attention span or simply that I am impatient. (Are those the same? LOL) I'll admit it... you will not find me anywhere near the treadmill or elliptical for endless, upon even more endless hours. Been there, done that and watched my rear end expand. Uhmmm...no thank you. No girl deserves an imbalance of such proportions. One other thought provoking question: have you ever seen a chubby sprinter? Nah. Let's mimic that and use some power in our training by incorporating multiple short bursts of high intensity training followed by short rest periods. Intervals, Sprints, Circuits, Cranks between Giants all come to mind. Here's the segue for My Girlfriends Notebook excitement re: hosting Guest Bloggers very soon. Keep your eyes peeled for a posting in the works by our one and only Kacie from VSP and her tips and techniques for sprinting your way to a fabulous new you. This is all so much more fun than burning an hour up on the treadmill with steady state, just saying. Your mind, muscles and lungs will thank you.

Eat Real Food
No matter what you eat, make sure it rarely comes with barcodes attached. Grass fed red meat is a great option. But avoid beef grown commercially. Those poor babies have too much hormones and antibiotics given to them. Eggs are one of natures perfect protein sources. Do not throw out the yolk. It has half the protein of the egg and other goodies for your brain and eyes. Hahaha, goodness knows I need those nutrients with this forty something body and brain. I have previous postings about nutrition so check those out. Don't forget to track your intake to get a good grip on what you are eating. Soon I will attempt the carb post I promised a bit back. For today but here is another version of my favorite smoothies:

Going Green Smoothie

1/2 C. plain greek yogurt

1 C. green grapes

1/2 C. fresh pineapple chunks

1/2 med banana

2 C. fresh spinach

1/2 C. ice cubes

Stress Management

One of the likely contributors to aging and death is stress. It weakens our immune system and accelerates any disease process making recovery difficult. Stress is also associated with weight gain. Stress just messes with us. Yuk! Let's go jump into the bubble bath or practice some deep breathing. Even going for a leisurely walk or reading a good book can be relaxing . The key is find what works for you and do it. Your body will thank you many times over.

You already have all the resources you need

Supplements

The fab five are just good insurance....here you go:

1. Fish Oil, Flax Oil (Omega baby)

2. Vitamin D

3. Good Multi

4. Magnesium/Calcium

5. BCAA's

Be Well

Heard That Said Before...

2011-02-06T18:53:00.010-06:00

Have you heard any of the following:

Night Time Eating Makes You Fat
Some Sugars Are Bad For You
Coffee Is Not Good For You
Less You Eat, The Better
Switch to Sea Salt to Reduce Sodium
Drink More Water To Peel Off Pounds
Sugar Makes You Hyper
Athletes Need a Ton of Protein
Too Much Sugar Causes Diabetes
Carbs Lead to Weight Gain

I can't take all these myths on at once, I'd bore you to death, so let's tackle these one by one and start with the last statement. Do carbs lead to weight gain?

Carbs play a vital role in relation to our energy needs. Specifically, the type and amount of carbs needed day to day IS dependent upon that days specific training intensity and your overall body composition (ratio of muscle to fat) goal. Not all Carbs are created equal tho, so that is where we will start.

Carbohydrates are one of four macro-nutrients we need to survive, the other three being water, protein, and fat.

Carbohydrates either contain mostly starches (amylopectin, amylose) with fiber (grains, potatoes, pastas, rice) or mostly sugar (glucose, sucrose, fructose, galactose, and glucose polymers such as maltodextrin).

Glucose is the only molecule that can be oxidized (used) by muscle. Fructose and galactose must be broken down (and rather slowly) by the liver into glucose before they can be used by muscle. These sugars are monosaccharides.

Disaccharides are a combination of two monosaccharides. Sucrose, lactose and maltose are examples. Sucrose is by far the most abundant sugar in our diet and provides 20-25% of our energy. Beet and cane sugar, brown sugar, table sugar, maple sugar and honey are sucrose. Sucrose is a molecule of glucose and fructose. Lactose is the sugar found in milk. It is composed of a molecule of glucose and galactose.

Oligosaccharides are 3 to 9 monosaccharides combined and are found in most vegetables.
Polysaccharides are 10 or more monosaccharides and are referred to as glucose polymers or maltodextrins and then there is starch, glycogen and fiber which contain up to a thousand monosaccharides (essentially these are storage forms of carbohydrates).

So you can start to see by the above descriptions how all carbs are not equal. To keep this somewhat simple nutritionists refer to carbs as starch (ST) and fruits and vegetables (F/V). The simple carbohydrate sugar is not really something you will see scheduled into your eating plan when working with a nutritionist {darn!}, but it is something you will find abundantly in processed foods when reading food labels. So goes the thinking that the healthiest eating plan involves eating minimally processed foods as to avoid the over consumption of sugar.

Now let's take a look at your blood sugar response as you eat. When you wake up in the morning, your blood sugar will be at its lowest point. When you eat breakfast, your blood sugar rises as you digest the nutrients of your meal. The pancreas kicks out insulin in response to the rise in your blood sugar. The insulin moves the glucose in your blood into the cells for energy. As insulin continues to work on moving the glucose from your blood into your cells your blood sugar levels start to drop, eventually returning to a similar level as before you ate.

Looking at your blood sugar response in relation to what types of foods you eat takes this one step further. Ingestion of carbohydrates alone, such as pasta and breads, causes a much larger spike in your blood sugar versus eating protein along with fiber and smaller amounts of carbohydrates, such as chicken and vegetables, which produces only a moderate spike in your blood sugar. The overall goal is maintain a moderate response in your blood sugar as compared to a large spike, often referred to as a sugar high, followed by that drastic drop often referred to as a crash. The goal then becomes focusing on foods that have more protein and fiber (fruits and vegetables with lean meat) with less refined carbs and sugars. Check this out:

High Carb Day (large spikes in blood sugar)
Breakfast: OJ, Bagel with PBJ, Banana
Lunch: Turkey Sandwich, Pretzels, Soda
Snack: Granola
Dinner: Pasta with marinara, Breadsticks, Sorbet

vs.

Balanced Day (moderate blood glucose response)
Breakfast: Milk, Omelet with spinach, tomato, and mushrooms, Blueberries
Lunch: Mixed greens with black bean, avocado, Hummus with veges, Herbal Tea
Snack: Greek Yogurt with nuts
Dinner: Salmon, Asparagus, Mixed Fruit Salad

The second menu offers a stable blood sugar response throughout your day as well helping you feel fuller longer (greater satiety) with the added protein, fiber and good fats included in each meal. Satiety equates to less cravings so the tendency to overeat can be avoided.

By eating balanced meals, along with training aerobically, we can teach our bodies to use more of its fat stores over time. This helps us reach our weight and body composition goals. Eating too many carbs with little or no fat and protein leads to an increased carbohydrate burn for fuel simply due to the higher insulin response. Insulin inhibits our ability to burn fat.

Carbohydrates eaten alone per meal = more insulin produced by pancreas = decrease fat oxidation = less fat burned for fuel.

Control your blood sugar through balanced food choices and in turn teach your body to use fat stores more efficiently. Or in other words, to control your blood sugar, burn more fat, and preserve your carbohydrate stores, you need balanced nutrition and moderate variable intensity training.

Always include protein with every meal & snack.

When eating before a workout, the goal is to prevent an energy depletion during the training session. The best way to avoid this is to eat 2 - 3 hours before an hour long workout. If it will be longer than 3 hours after your last meal and the end of your training session, have a snack prior which consists of protein and carb to maintain your energy levels throughout. In the hour following your workout, try to get your next meal in to refuel your muscles and avoid entering a catabolic state, one in which your body goes on a manhunt internally for fuel and starts breaking down your hard earned muscle as its fuel source. In other words, no starvation post workout. Listen to your biological hunger mechanisms and eat when signaled.

As you can see this topic is a bit crazed, but hang with me for future postings on good carb (ST) choices and the timing of such in your diet.

Be Well

Leave No Stone Unturned

2011-02-01T18:18:00.002-06:00

Success is taking many small steps in a direction that only you can see and appreciate.

The Eye of God
Still of Helix Nebula

Start here: God wants our future to be bigger than our past. One of the most incredible abilities we have been given by God as human persons is the ability to DREAM.

Vision Journal Entry #1
Look into the future and imagine something better. Return to the present and work to reach that vision.

For me, I know that my true happiness is not found in things of this world. I have come to the conclusion that those times of my life when I have reached the furthest, felt the most fulfilled, or been just simply and totally happy is when I settled into my zone. My happiness lies with my Lord. In utter wonderment, I cannot fathom any love greater for me. Why would I not be happy in return. Ah, to be in love and with none other the the Great I am. Times like these are when I make the biggest strides in my life. When I go forth with confidence knowing my actions are grounded in truth and goodness, I am successful. Funny how that works.

I have relied on myself a bit too much recently so I'll give that all up and re-create a fresh beginning (again). The dreaming has begun. Let's see where this goes. I am searching for what is to be my direction, and I am unstoppable. In working towards a better me, surely the ripple effect will be felt.

Let the inspiration begin.

Be Well

The Vision Journal

2011-01-27T20:26:00.010-06:00

It always seems impossible until it is done.

You have heard something like this before from me, so this idea should come as no surprise. It's just my way of thinking. And I am guessing that some of you are "visual" gals just like me, so see if what I have today intrigues you.

We all have a vision. Places, people, possessions we'd like as a part of our lives. I'd like to suggest a Vision Journal to capture those aspirations. Not a vision board, that doesn't stow away too easily. Stay with me, here.

Let's start with health and happiness. We are on a journey called life and along the way we all have hopefully encountered great things and of course, some not so great things. My goal today is to help you reach out for the dreams you have inside you. Deep inside you, dreams, wishes, goals, aspirations, needs.

To shape and ultimately direct your dreams, let's map it out. That's where the Vision Journal comes in. Think of it this way, the Vision Journal is your treasure map, a map to that special place only you can envision. Then let's connect your vision to images. These images may be inspirational people, quotes, words, ideas, which spur you on towards your dream.

Sit quietly and ask yourself what it is you want. Maybe images will float into your mind or maybe a word. The point is to relax, take some time to process slowly and deeply. Let your ego step aside a little and let the innate or primordial instincts flow. Unleash your imagination. Let go of your rational thinking and just be.

After some contemplating, page through magazines and look for images that trigger a physical reaction inside you. A double take, a gasp, a sudden urge, warm feelings, a quickened beat of you heart. These feelings should register deep from within, from your heart, your stomach, your lungs.

Ohhhh!! Aaahhh! Whoa! !!!!!! ?????

Now comes the easy part. Tear pages out of magazines of the words, pictures, images that moved you and start placing them in your journal. Jot down your feelings alongside the pictures if necessary. Arrange them in an order that seems logical to you.

The idea is to have a journal you can pick up at any time to jot down notes, feelings, inspirations. A journal you can pick up and page through to remind yourself of where you are going and where you have been. A journal that allows you to step out of this world and into a place where you are surrounded by who you want to become, what you want to have, where you want be be. Your vision journal should clarify your desires, elevate feelings of self worth and accountability, and clearly communicate to yourself and others lifelong aspirations obtained and yet to be.

What started me on this path today was my inspirational partner and trainer, Jodi. Check her out at The Truth About Goals and sign up for her Run for Your Buns e-blast. Don't miss it, really, I am just saying!

Be Well

Top Ten Silly Things People Say

2011-01-25T14:56:00.006-06:00

The following is the top ten collection of my all time fav silly things people say or ask me:

10. You drink that??? Ewww!

9. Come on, a little bite won't hurt you!

8. You look like a scarecrow.

7. When are you going to stop exercising?

6. You should see what she eats!

5. What do you bench? Squat?

4. You look that good cause you've only had two kids!

3. How much do you weigh?

2. Watch out, she'll beat you up!

1. Over achiever!

Following these random "acts of kindness" I usually just smile and graciously answer the question , if there is one. But come on, really!! Should I have to?

Check out my bio to see why I am who I am today.
Be Well.

Run Forrest Run

2011-01-21T19:22:00.004-06:00

There's nothing that brings a smile to my face faster than Tom Hanks in the movie Forrest Gump. I love the line:

Mama says they was magic shoes. They could take me anywhere.

My workouts this week at Velocity Sports Performance kinda made me feel like I was in Alabama with Forrest, running for my life! LOL

Well maybe not for my life, but for the love of shapely quads and bumms, so run Monica run!
Thinking back to my conversations with Jodi from JodioJo & Co. when she took me on as her client in July. It went something like this:

"Give me your top 3 Goals" -Jodi

1.Small Bumm
2.Tight Bumm
3.Killer Shapely Legs

and the next thing out of Jodi's mouth; "Give me 18 months girl and we will reshape your butt and legs."

Really?? 18 months??? YES!

My Dream Team, Mad Max and Thunder Dome, needs some work.

As with any work in progress one must persist and be patient. It all takes time but if you think about it, how long did it take for my whole lower half go south? Hmmm....thinking I enjoyed the good life without much effort for a long time, and as any woman can attest, time reeks havoc on even the best of assets.

So I do as I am told. I am no dummy, I know when experience talks and I listen.

1. Workout quickly, keep it less than 1 hour
2. Variety is imperative to keep the body in metabolic confusion
3. Confusion means adaptation by the body (psstt..adaptation is good)
4. Lift heavy and in singles (single leg, single arm) whenever possible
5. Get adequate rest and recovery or get out!
6. Mix in some off the wall fun workouts like sprints or pylo once a week
7. Cross train with functional movement
8. Incorporate yoga if possible.

If you want more of all this check out Jodi's blog's on Tight Bum & Legs or I Demand Tight Legs and Bum.
I am not nearly at 18 months yet but Jodi is encouraged, as I am. I have dropped several pants sizes, toned up the bumm and legs, and working towards a maintenance program which is heavily weighted in good clean nutrition and lifting, sprinting, jumping my way to the best shape of my life. One question:

Is this a mid life crisis?? Or is it as simple as the following:

Forrest Gump: That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I'd run to the end of town. And when I got there, I thought maybe I'd just run across Greenbow County. And I figured, since I run this far, maybe I'd just run across the great state of Alabama. And that's what I did. I ran clear across Alabama. For no particular reason I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I'd gone this far, I might as well turn around, just keep on going. When I got to another ocean, I figured, since I'd gone this far, I might as well just turn back, keep right on going.

I think so ;)

Be Well

Pondering again

2011-01-16T19:20:00.001-06:00

Read a quote that got me thinking:

"Be who you are and say what you feel because those who mind don't matter and those who matter don't mind." ~ Dr Seuss

2010 brought some trials, as I believe most years might. Things such as an aging parent, family misunderstandings from unwarranted assumptions, apologies unacknowledged, and friends falling away.

Thankfully, 2011 already is offering an inkling of hope. Reunited friendships and new adventures are presenting themselves for pursuit and growth.

Truth for me is that I know when I am valued, wanted, and needed or when it's time to move on. I am passionate about happiness and making sure everyone knows they are special. If I don't agree with what you do, I keep that to myself unless my opinion is asked for. The "Don't Tell (or give unsolicited advice) Unless Asked" rule makes sense because I do not know what you are going through, what you have endured, or what your immediate future is. I try very hard not to make assumptions cause the saying is, assume = make an ass out of U & and me. I cannot waste my time living in a here and now that brings me down, that just will not do. I will make changes if I need to as I thrive in change. So if I seem distracted or distant, call me back into the world. I am a thinker but not closed minded and love interacting socially. My happiness is really about being present in the moment and being there with others. Isn't that what this adventure called life is all about? My heart is big and there's room for more!

Baby It's Cold Outside

2011-01-14T22:33:00.002-06:00

It's snowing again. Really? So any guesses on how much snowfall we have endured to date? I *shiver* when I think hard about it...yes hard, cause really I try hard NOT to think about winter...mind over matter, anyone with me here?

Well the positive, glass half full persona is busting loose so we might as well talk winter fitness. Winter is a great time to get outdoors and workout as long as you have the right gear and realize that your nosey, fingers, and toes will get chilled. Your mission: Cover your ears, find your best gloves and get outside. Activities such as snowboarding, snowshoeing, Xcountry skiing, and even boot hockey are king. You are guaranteed to burn cals and I betcha your core gets HOT! Uhm..gonna make you a bit sweaty, but it's well worth the fun you'll encounter as you mix it up with your winter workout outside.

Ok, my little pretties, princesses: Don't feel like going out? How about TRX? Any takers? Or, what about a good ole body weight workout. Even online you can find great training tips, ideas, and workouts. Try You Tube or Bodyrock.TV. DVD's or FitTV are always another great fall back option. We just gotta move it. *Churning my arms* *singing loudly*

For you spunky monkeys: Try this body weight indoor winter challenge and blast your way into tomorrow.

Do exercise #1, rest 20 secs. Do exercise #1 & #2, rest 20 secs. Do exercise #1, # 2, & #3, rest. Continue adding one exercise at a time followed by a short rest till you have done all eight in a row. Comprendo?

1. Step Ups : 10 per leg

2. DB Punches: 20 Punches alternating

3. Push Ups: 10x

4. Bear Crawls: 10-20 forward then backward

5. Mountain Climbers: 40x alternating

6. TriDips: 20x

7. Squat Jumps or Squats: 20x

8. Low Shuffle DB Drop: 20x (place 1 DB ~10ft in front on floor, Start on one end with DB in hand, low side shuffle to other side, drop DB, pick up 2nd DB, shuffle back, drop DB, repeating back and forth)

Have fun doing your thing and try it outdoors, I dare ya!

Stay Warm & Be Well!

Reality Check

2011-01-08T15:54:00.002-06:00

We have all heard it before, calories in equals calories out, but is that really true? There's a weight loss war raging and if you are not aware of this war, I really am not sure what planet you reside on.

Planet Earth to you: "Have you walked down the inner aisles of your local supermarket lately, err...really since you were able to walk baby girl?" The nutro-garbage is everywhere. Run fast for your cellular life!

Oh, excuse me for my diversion so early into my blog, I think the frigid weather has frozen the synapses of my mind. We talked earlier about food, keepers or not so. Today I really wanted to chat a bit about the realities of weight loss, or for lack of better words, hahaha, the non-negotiables.

Exercise is only part of the weight loss picture. Fun and festivities in the gym is very good. It's essential but a healthy diet is foundational to your success. Each of us is different (Thank you Jesus!) but I think the supermarket blip above proves that eating healthy or clean is just not easy nor inexpensive. Grab hold and get a handle on what you eat. Journal your food. Consider switching up to healthy alternatives and dare I say, just say no to overly processed junkfood (gasp!). Junkfood in my book includes frozen dinners, dinners from a box, chips, etc.

Now-a-days it is not hard to find a place to get moving. From home equipment to the big fitness centers, making exercise part of your day is usually a once a day deal. Eating clean, on the other hand, is a five to six time deal per day. Getting your diet in check is important and a healthy lifestyle includes incorporating both and then some.

Consistent exercise is essential to maintaining a healthy weight and lifestyle. No matter how we lose it, you have to move it baby to keep the weight off. In the long run it has been shown that those who lost weight by dieting alone were not as successful at maintaining their weight as those who focused on maintaining their activity levels along with their healthy eating habits.

Food splurges may undo your weight loss efforts. Here is where the rubber meets the road. You know yourself and your limitations. So I ask...how easy is it for you to fall off the wagon? Can you have a small splurge and not spiral headfirst into a three day binge? Another prevailing thought goes something like this: "Hey I just worked my tail off in class tonight, I can have that king size chocolate bar." Well Bucko... I don't think so. You see, one hour of exercise, depending on the intensity and your personal metabolic profile, may not burn as many cals as you think. Most of us underestimate our caloric intake and overestimate our activity level. Then there is the ugly monster in the corner....the fact that portion sizes are HUGE...and just to further burst your bubble, think about the number of calories we take in drinking lattes, sodas, juices every day and just how darn sedentary our jobs really are. Well then, yikes!

Exercise equipment lies! It really doesn't tell the real story of calories burned so ignore it please unless you use the readouts for motivational purposes .... Equipment computes the average workout by your age and weight but the reality is that those value varies from individual to individual a lot so keep that in mind. There is hope, my friend Terra just told me about a new device called the Body Bug that figures your daily activity in calories much like a pedometer...and with computer input of your food intake for the day, it can give you an idea of where you are calorically for the day. I still think your thermometer jeans and the mirror are pretty good feedback mechanisms. :)

Once a day workouts may not be enough. Your best bet is to lead an active lifestyle outside of the gym. Thirty minutes on the treadmill will not make up for twenty three and a half hours of inactivity....so take the stairs, park further away, embark on romantic strolls with your love, hike the trails, bike with your buddies, and get up off your chair at work just because it's good for you. Don't forget to get some rest in the form of a good nights sleep and de-stress your life as much as possible as these two little goodies will make a difference in your weight loss efforts as well. Look at the big picture. Reality check, what goes in must be balanced by an active lifestyle. Choose healthy alternatives to over processed goo. Get out and move the way you love to move. Enjoy the weight loss journey you are on, make the most of it.

Be Well

It's The New Rear

2011-01-04T19:52:00.003-06:00

Well it's official...new year resolutions are abounding! Last night the adult fitness class at Velocity was full and there was barely room to breathe in the weight room tonight at Snap...not that I am complaining. I love to see everyone hard at it, getting back into shape. Kinda like the flower children at church and I am not going to explain that other than to say be courteous, kind and patient with our annual visitors to the gym as they get back at it. My hope is that they make themselves at home and stay awhile. Happiness in my world is movement based, I thank God everyday for my health. Here's to a Happy New Rear baby!! Now get training :) Check out Get Moving for some ideas.

Be Well

It's Time to Overhaul Your Home Base

2011-01-02T19:49:00.005-06:00

Yikes, have you peeked in your pantry lately? I did and man it's not looking so good.

I need a kickin' in the booty baby....it's time get the crud out before it settles on the back of my thighs, bumm and God knows where else. If you are not sure what I mean by crud, well, uhhmm ..it's sugar and processed goo. If you have not figured it out yet, sugar and processed foods are NOT our friends, certainly not our back-side's friends. Those little puckers (no that is not a typo) are my nemesis.

Ok, so let's get this taken care of. In with the happy healthy foods, out with the crud. Time to clear the pantry. What goes? What stays? Let's work on the stay list. If you don't see it here and it comes in a box, toss it. If it has a bunch of ingredients you cannot pronounce, toss it. If it has a long shelf life, definately get rid of it.

Keepers

Whole Oats
Quinoa
Lentils
Whole Grain Pasta
Brown Rice
Sweet Potatoes, White or Red Potatoes
Pumpkin, Squash,
Barley
REAL Shredded Wheat
Ezekiel Bread, Sprouted Grain Breads
Wheat Tortillas
Couscous
Cream of Wheat
Fresh Fruits and Vegetables
Mixed Greens / Spinach / Romaine / Mache
Mixed Nuts (except peanuts)
Natural Peanut Butter or better yet, Cashew or Almond Butters
Canned or Bagged Beans such as red, black, lima
Extra Virgin Olive Oil
Vinegar
Green Tea
Whey Protein powder
Fish Oil
Hemp Oil
Coconut Oil
Sesame Oil
Sunflower Oil
Green Foods
Extra Lean Ground Beef / Turkey
Chicken / Turkey Breasts
1% Cottage Cheese
Egg Whites
Whole Eggs
Tuna
Tilapia
Haddock
Cod
Shrimp, Scallops, Lobster
Organic (non processed) Yogurt

have I missed anything??? Yes...water filters, drink plenty of filtered H2O ~1 gal/day

What Goes?
I am going to mention some NO-go's. Please avoid the following:
Potato Chips
Fruit or Granola Bars
Cookies, low fat or regular
Crackers
Regular Peanut Butter
most Cheeses
Chocolates and Candy ( this is what is lurking in my pantry!)
Soda Pop
Instant anything, like cake mixes, potatoes, oatmeal
Bread Crumbs, Croutons
Alcohol!
Margarine
Mayo
Fruit Juices
Baked Goods -yes even homemade :(
Frozen Dinners
Bagels, Breads not listed above

This is by far not a complete list, but a great start. If you have any specific questions let me know. What we need to remember is moderation is key, with moderation being defined at staying focused and eating healthy 90% of the time. If you fall off the good wagon one day, get back on the next. Avoid taking your cheats two days in a row. Food in your possession will eventually get eaten so remove all foods not on your keeper list, and do that soon. Keep healthy foods in plain sight. Learn what foods are; carb, protein, or fat. In a previous blog I spoke about eating protein with every meal and snack. That should become your number one priority along with the importance of having a truly safe home base. Overhaul it if it's not!

Be Well

Few of My Favorite Things

2010-12-10T17:37:00.003-06:00

As the song goes.....

~Raindrops on roses and whiskers on kittens;

Bright copper kettles and warm woolen mittens;
Brown paper packages tied up with strings;
These are a few of my favorite things.
Cream-colored ponies and crisp apple strudels;
Doorbells and sleigh bells and schnitzel with noodles;
Wild geese that fly with the moon on their wings;
These are a few of my favorite things.~

My Girlfriends Christmas Wish List

I’ve found a sure fire path to happiness for any fitness enthusiast on your list this Christmas. Follow along with me as we go shopping for that special someone, for that fab diehard friend of yours who hangs through thick and thin, or even your diva sista. One other quick thought; send this list to your fam making their Christmas shopping for you easier this year.

Let’s get started. Man I love this, I get sooo excited. Shopping online is sick. Umm for those of you not in the know....that means “cool” way back in the day, although the younger sort claim it as their own.

Off To The Gym

Check out this Vera Bradley Duffel in Buttercup. (My names-sake) Looking like a doll toting your gear and post work out drinks to the gym. For the Sportier types, check out these design your own bags from Nike.

Found inside many a-gym bags, an essential for the gadget freak workout junkie, these heart rate monitors from Polar give feedback tracking fitness progress and are sure to please any of those more inquisitive types on your list. Don't forget about fitness gloves. Take a peek at these fun gloves, great to keep those delicate hands callous free and killer cute to boot. Ladies, please do not forget to pack your power. Your bible to training for women is by Rachel Cosgrove, The Female Body Breakthrough. Finally, always always always remember to throw in your Blender Bottle, the perfect shaker for that much needed post workout drink.

We all know how important supportive footwear is to fitness, but every fitness diva knows her shoes are what it’s all about. I love shoes and these Puma’s are on my hit list. (As soon as my husband releases me from my shoe ban). And why not these as well, two for good measure baby! Speaking of shoes, if you live in the tundra of Minnesota, these Sorels are a must have any Joan of Artic gal.

Gotta Look the Part

It all starts with support, right? Nothing goes right when the undies are too tight. Check out these bras and panties from Under Armour. Looking cool in the gym, who knew?? Well we have to protect the girls and hold mad maxx up too. These will do the job with matching boys shorts to boot, sick! Look no further, check out these top picks in womens sports bras compliments of Womens Health.

How About The Threads

Here is where it's all at. Give me a great pair of workout pants and I am ready to rock and roll. Did I tell you I love Lucy? I am not Desi Arnaz Jr, but Lucy is a kick when it comes to pants for the gym. The Vinyasa Power Pant or the Hatha Power Pant rule. For comfort while running errands post workout, check these out. The Pow Pow Cargo Pant from Athleta that have never let me down. Another Athleta must have: The Skinny Dipper Pant paired with Lucy’s super fun and comfy T’s makes for a very happy lady.

Sweet!

Never let them know you sweat. Smell fresh and clean with Philosophy's wonderful line up of lightly scented moisturizing and firming lotions. Grace is a personal favorite of mine, sure to please even the most sensitive noses.

Putting on the Glitz

Finally, who could forget the glitz and glam, well not I. Pick up one or both of these great makeup samplers cause Ho Ho Ho is, well, on his way. Bat those little pretties, glam girl, and melt his heart.

That's all I got for you today friends. Happy online shopping but get-er-done before shipping /delivery time runs out. Wishing you and yours a blessed Christmas. Enjoy your loved ones. Please don’t forget the mistletoe, I'm just saying cause you pick up lots of hugs and kisses and 'tis the season. A girl can never get enough of those.

Be Well

PeeWee's Big Adventure

2010-12-03T14:01:00.004-06:00

PeeWee's Big Adventure at Velocity

I deliver on my promises ...so here it goes.

...I wanted to fit another day of kickboxing into my schedule. For some reason I got it into my thick skull that I needed more combat training with Velocity Team Eraser. So following my adult fitness workout and challenge I headed straight to the locker room to guzzle some yummy sugar and protein, aka pwo drink, before heading over to the mats. The adult class deemed to be core was cardio plus full body. What does that matter? I know, to mad women such as myself, an exra hour of torture ..err....workout really isn't such big deal. Right? Right!! Can you say puke baby girls? Buttercups?

Wrapping my hands, donning my mitts...opps...gloves, I joined the already in motion crew. The Bod Squad, Killer Wanna-be's, or any other pet name I randomly feel is appropriate. Otherwise known as Angie, Mandy, Pastor Ray and the Eraser himself. It was pre-conceived by Eraser to be conditioning night. Well let me tell ya, multiple three minute drills of jabs, hooks, crosses, uppercuts, knees, kicks seem like an eternity when you have sponge bob arms and legs like mine.

The best part of the night , besides the long three minutes of air boxing with footwork and push ups (dude push ups ladies, no knees OK?) was when Mandy levitated me with her knees; 3 minutes of throwing five right knees, five left knees into my belly which was somewhat protected by the super giant maxi pads (for lack of a better visual) I was holding as a target.

On a sidebar: If Eraser reads this, he will probably discipline me with burpees and pushups for an hour, so pray on my behalf he doesn't get a hold of my blog. Did you know he is in the witness protection program of sorts, you have to pay royalties to see his face. Much like my hubby Lee, never take a pic...man these guys are NO fun. Where do I find these guys?!

All kidding aside, cross training is the greatest. Kickboxing is great fun for all exercise enthusiasts and a fab workout (more like killer, but in a good way...).

Here lies my fitness ethics: Take your lift days with the mentality of "go heavy or go home". Eat like a champ. Cross train with yoga, functional training, running, HIIT, and the likes. The deal is find your passion, learn it, do it, feel it, own it, master it, and love it. Seek and destroy baby and live life to the fullest.

I am glad I found Velocity Sports. Next to my awesome virtual trainer Jodi, Velocity is the bomb.

Be Well.

T-day

2010-11-18T21:10:00.001-06:00

Memories, like the corners of my mind,
blah, blah, blah, blah, blah, blah, blaaaah, blahhhh...
of the way we were.

At Holiday time, I always get a warm, fuzzy, yummy feeling. Do you? Or do you get sick down deep in your tummy because of the stress of it all? Looking back at it, I believe for me it's all about the smiles, hugs, kisses and special memories of loved ones.

The softly falling snow in the still, crisp, cold night,
Star lit midnight blue skies,
Twinkling Christmas lights dancing in the distance,
Music, telling of our Savior's birth,
The smell of pine, cinnamon, cloves
The warmth of a fire.

So we are on a journey to a fitter, healthier you. Does this all stop cause the holidays are upon us. No way I say. There are strategies we can employ to enjoy the holidays without putting extra junk in the trunk.

We talked last time about journaling. Are you? Just say yes or start now, friends. News Alert: next week is Thanksgiving. All 3000 calories of your turkey dinner are staring you square in the face. Yikes, run for your lives... run for your junk-less trunks!

Hey I think we are onto something here...uhmmm did you hear me say RUN? How about hitting the gym for some high intensity intervals the night before and the day after? Now is the time for consistency. Keep up the good work, keep moving and we'll make it through.

Now comes the sticky part. Yes, the drumsticks, you turkeys. What will be our food strategy?

I have a question....What is so bad about mashed potatoes, gravy, turkey and the fixings? Not so much really, because we all get a cheat meal here and there (remember the 90% rule). But this holiday let's focus on portion sizes. This year, cut the portions down. I mean down, way down baby. If you need to have it all, then sample it all. Sliver of this, teaspoon of that, you know what I mean. No porky pigs allowed. No gorging till you are sick.

OK? Got it?

Our Black Friday strategy will be to get back to clean eating. Got leftovers? Freeze them immediately or feed them to the dog. Maybe you're the lucky one being invited out for Thanksgiving. No worries then, your kitchen will be leftover free, Yeah!

Let's take this full circle. The holidays are a special time so let's make the most of them. Enjoy those special treats that only come around this time of year, practice portion control, keep moving and keep journaling. Love those closest to you and make some sweet memories. That's what the holidays really are about.

Anyone seen my mistletoe? Sweet!

Be well
Happy Thanksgiving

The Fire Inside Her

2010-11-16T19:34:00.001-06:00

Does this motivate you? What are you doing to make yourself proud? I say let's work it baby, find your passion and fly with it!

Check this link out and decide for yourself the fire inside you.
Make Yourself
Be Well

Are You Willing to Own Up?

2010-11-14T21:50:00.000-06:00

The Art of Journaling

A while back I mentioned keeping a fitness / weight loss journal. Today I wanted to dive a little deeper into the art of journaling and how it can help you on your journey to a fitter, more fab you.

What do we journal? Anything your heart desires, really. Your workouts, your emotions, your food, drink, and your sleep (aka rest).

If you are looking to take down your body fat % or make a change in your weight, a well kept, brutally honest journal will help decipher what changes you need to make to meet your goals. Without your journal, we are left with no idea of what needs to change. Are you willing to own up? Are you willing to jot it ALL down?

You eat healthy right? You work out 3 to 5 times a week. But you still find you are stuck in this place you don't want to be. Insert your journal here. Turning back page by page in your journal you may find you are working out too hard, not getting enough carbs and protein, and really not getting enough rest or sleep. Hmmmmm....

Journals allow you to see just what you are up to, the little things we tend to forget about tomorrow. Journals don't forget! You write lists for the grocery store, so why not jot down your workouts and meals? Are you having a light bulb moment yet?

We can start. That is what our homework a week ago was....journal everything. Tracking honestly may be the only thing you need to change. Some find if they have to write down everything they put into their mouth, they get serious and the weight starts to drop. Yeah!! Or some of us may find we track and we see 80% effort, by missing workouts, or eating stuff "off" the plan. (More on the plan to come in a future post.) The journal shows us what we simply don't remember happening. Tip: As you enter brutally honest posts into your journal, simply put a big X by the items that are "off" plan. This offers a great visual to easily see at a quick glance when you have missed. The fewer X's in your journal, the tighter you are to the "plan".

My story:
Back in late 2008 I took a long hard look at myself. What I saw was an athlete who got lazy. Motherhood hit and family obligations prohibited maintenance of my fit physique, one I'd had since childhood. For two weeks I went to Everyday Health online and entered everything I ate. What I learned quickly was that my diet was lacking good fuel and I was taking in processed junk. I learned I didn't eat a lot of calories and that I didn't eat often enough. I worked out 3 to 5 times a week on the elliptical, working my way up to 60 minutes straight. I was the endurance queen but I still fought softness all down my backside and legs. My upper arm circumference was growing and not in a good way, flabby and soft. The arm skin flaps that wave back at you when you wave to your friends. I used to joke about them. I picked up a book on weight training for women and got off the elliptical. I started lifting weights and eating clean. My metabolism skyrocketed again, with my growing muscle base and the good fuel I fed my body every 3 hours. I hired trainers to help, and whaa-la! Here I am, stronger than I think I ever have been, and wearing skinny jeans in sizes I never dreamed I'd get into.
I have since joined forces with Jodi at Modelper4mance to help me fine tune my physique with proper nutrient timing and workouts designed to build my muscle mass. I continue to journal everyday, my workouts, my meals, my rest, my weight, my emotions. I have learned to plan ahead a week with my meals and my cheat snacks, so those too don't take me off course. Staying on track also means giving a little. I allow myself one "fun" meal a week of my choice. As Jodi puts it, what I want right now! One other little rule I now follow is: If I have a bad day, or one of those days meant to celebrate, a special occasion, etc. That's OK, but never two days in a row. Or in other words, do not take the whole weekend off from your "plan".

If you struggle to get the results you want, journal. If you are short on time, journal. If you are working hard but not seeing results, journal. Journal to see all that you are forgetting.

Be Well

Without You We Are Nothing

2010-11-11T07:10:00.000-06:00

Courageous and Strong,
We Honor You.
Devoted and Sacrificial,
We Thank You.

A tribute to my dad, my brother Bob, my sister Janeen, my nephews Nathan & Craig, my niece Jen, my friends Steph and Derrick, and many others. You are my pride and joy. Love you for giving your everything cause without you we are nothing.

Rev Up Your Engine - what do you say?

2010-11-08T19:58:00.002-06:00

Monday equals: do over day, back in the saddle cookie, start over, think again.

This is a offshoot of my previous posting Rev Up Your Engine. Uh, actually, it's an assignment. Time to get busy and pick your madness.

What am I ranting about?

I want you to pick one thing from the list. What list? Take your little mouse and hover over Rev Up Your Engine above to see. Pick the item from the list you can stick to, I mean stick to like glue! for 2 weeks. I am asking you for two weeks of 90% compliance. ( Ok, now I'm sounding like I am at my day job - on Bug Patrol.)

Seriously , what's it gonna be? Don't go for two, only one. If you can only give me 70 to 80% effort on this one, stop reading now and go back to your couch.

I will post more about my favs in the weight room another day. Today it is all about making a new habit. So what did you choose. You are beautiful and strong, invincible...so get to work on fine tuning your life one step at a time. Hey, you don't believe me, head over to Model Per4mance and check out one of my other favs in this world, my trainer Jodi and her wise side kicks.

Oh, oh, oh, oh, oh...I almost forgot, along with your one habit change, please considering doing two, no... three other things for me.

Grab a notebook and start journaling your nutrition (everything you eat a day, and I mean everything right down to the 3 mini snickers you stole from your kids Halloween stash....opps, that was me!), your exercise, your emotions, your day. Do this for 2 weeks, and I promise in return I will post some little tidbits about why.

Take a multivitamin every day and throw in an Omega-3 fish oil supplement too.

Want a recap?

1. Pick one habit you will stick to for two weeks and just do it.

2. Start a journal, nothing fancy, any notebook will work.

3. Take a multivitamin and fish oil daily.

Be well.

Save your opinions, unless asked

2010-11-07T09:30:00.001-06:00

You've got your opinions, man
we're all entitled to 'em,
but I never asked

So let me thank you for your time
and try not to waste anymore of mine...

Who Cares if you disagree, you are not me
who made you king of anything
So, you dare tell me who to be
who died and made you king of anything

~Lyrics King of Anything, Sara Bareilles

Sometimes lyrics of an song catch your attention. They capture a deep feeling held inside and that feeling comes rushing out. Thank you Sara for finding the words to express what I have often felt...keep your thoughts to yourself, never offer your opinion UNLESS given permission to do so.

How many times in your life have there been opportunities or strong urges to share something with another person, something you know they could personally benefit from, but you refrain from doing so because they don't want to hear it or are not ready. Then think, of those times, would what was shared really benefit them? or would it hurt them? Smart thinking. Smart to think before speaking.

Here's lies the issue. First ask for permission before sharing your thoughts with others.

After all, the reality is they will only hear: Blah, blah, blah, blah. Blah, blah. Kinda like the teacher on Snoopy. God knows I love her.

Rev Up Your Engine

2010-11-04T16:59:00.002-05:00

I'm sure you have heard this all before, nothing I am about to say is new or even remotely news worthy. What I hope is, that in reading this each of you will choose to incorporate at least one of following into your life and own it. I mean own it, make it your mantra, your gift to yourself. Rev up your engines, it's time to go.

How to Become a Metabolic Machine

(Rev up your metabolism)

Eat breakfast
Eat every three to four hours
Eat veggies and protein with every meal
Skip drinking your calories
Eat good fats
Have a daily nutritional game plan
Stick with your nutritional plan 90% of the time
Eat minimally processed foods
Drink tons of water
Get adequate sleep
Find an exercise program that works for you
Exercise daily or at least every other day for at least 30 minutes
Take one day off from exercise each week in you're an avid exerciser
Incorporate resistance exercise into your workouts

All of this said, keep in mind that change takes time and to be successful, cut yourself some slack, knowing that there will be occasions when things completely fall out of whack. Stop right there, admit it, and get back into the groove. 90% of the time means there will be days, meals, or workouts that are not perfect. Ok, it really is ok, that is what life is about. There's a saying, 'when you least expect it, life happens'.

Tip: Do not to let 'life' happen two days in a row.

Protein: lean sources of fish, chicken, turkey, beef, and pork, no processed meats please

Carbs: select with care (starchy carbs) and limit them to early in your day

Veges: these non starchy carbs, eat as many as you like, anytime

Fruits: 2 a day please

Protein drinks: limit to 2 a day, eat real food, meat

Fats: can act to help decrease body fat and boost your immunity. Choose good fats like olive, flax, avacado

Water: drink in ounces 1/2 your your body weight (weight 120lbs, drink 60 oz)

Eliminate sodas, energy drinks, and creamy sugary coffees or use them only as your cheats (10% of time)

Fuel your metabolism with food and watch it grow. Avoid skipping meals, this will KILL your metabolism instantly! Be prepared, always have a stash of good snacks available for those times when you least expect it and you need to grab something fast. This may be a strange concept for some, but believe me, as you feed your metabolism, you will know when it's time to eat...just be prepared and eat the right things!

Be well.

The Apple of Your Eye

2010-10-31T16:11:00.002-05:00

Fall Fruit

Since I have been on the "get 'em while they're hot!" kick lately, I thought it appropriate to share with you my love of fruit. Hey, they say I am a bit fruity, so if you can't beat them, join them!

Apples really have stolen my heart, but before I go there, I feel obliged to mention that there are many great fruits at their peak through November. Bananas, Clementines, cranberries, grapes, grapefruit, kiwi, oranges, pears, kumquat, persimmons, pomegranates, and tangerines.

Apples, ah yes...

The Apple of My Eye or An Apple A Day Keeps The Doctor Away

Apples, from my research, are the most varied food on the planet, according to the US Apple Association. There are over 7,500 known varieties worldwide, with at least 2,500 varieties grown in the US. As for Minnesota, the Haralson apple is the number one grown, with production at 50%. The Fireside apple introduced in 1943 is known as "The Minnesota Delicious". In 1991 the Honeycrisp apple, a cross between Macoun and Honeygold varieties developed by University of Minnesota research, stole my heart. The Honeycrisp fast became a worldwide favorite with production rarely meeting demand, making this apple sometimes hard to come by and a bit spendy. The Honeycrisp is well worth searching out, by my estimates. Other well know Minnesota varieties are the Courtland, McIntosh, Keepsake, Sweet Sixteen, and Regent, just to name a few.

Apples are bursting with fiber (4-5 grams per medium apple), vitamin C, and flavonoids such as quercetin. The apple skin is jammed with cancer fighting polyphenols which stop free radicals in their tracks. How this happens is really quite intriguing. When polyphenols are introduced into a system of damaged cells (diseased) the polyphenol sends a message to the damaged cell to "self destruct" with no negative side effects to the host. Way cool! Who wouldn't want to partner with an apple for the protection against free radicals.

Well then, get me my apple!

Apples make a great snack. I heard once, somewhere in my meanderings, that if you think you are hungry and it's not quite snack time, drink some water. Often times we are dehydrated and our tummy turns on the growls, but if you feel that you can eat a whole apple, then snack away. Don't forget to add a little protein as a side dish to your apple and enjoy.

When shopping for your apples look for firm apples with minimal broken skin marks and no bruising. Store in your refrigerator crisper for up to one month.

Be Well, I am heading to my frig crisper for a Honeycrisp, honey.

More Fall Veggies

2010-10-27T16:06:00.002-05:00

Variety is the spice of life.

That is what they say.
Looking for some variety for your palate this fall then head to the store and conduct a search and destroy mission...well destroy meaning bring it on home and prepare to feast.

Sweet Potatos
Have I told you how much I adore these precious little goodies?
For 130 calories you get a whopping 200% dosage of your daily vitamin C plus powerful antioxidants, great anti-inflammatory babies!

Artichokes
A nutrient dense veggie packed with fiber, vitamin C, folate, magnesium, calcium, potassium and phosphorus...all in only 60 calories per serving.

Beets and Carrots
Beets are a powerhouse with only 35 calories: Vitamin C, iron, beta carotene and then some!
Carrots are, well, what your mother told you to eat: One large carrot contains 30 calories with a dose of vitamin A, B6, C and Niacin. Yummy and good for your eyes!

Finally! Collard Greens
What on earth? Deeee-lish leafy green, low in cals but high in nutrients: 1 cup provides 5 gm of fiber, 300% vitamin A, plenty of thiamin, potassium and riboflavin.

So what are you waiting for? ... Go get 'em while they are hot!

Be well.

Fat Loss 101

2010-10-11T20:33:00.002-05:00

Wanna talk fat loss? Why fat, why not weight?
Weight is not bad, fat either, for that matter, but I believe I have some fat paddies to spare.
One of my many mantras is
Baby, you don't walk around with your weight (lbs) plastered to your forehead.
What I mean is, your friends see you, just sweet, beautiful you.
I don't know about you, but I am glad.
Glad they don't see the numbers.
So lets get to this, ladies!

In order to burn fat, first we must eat.....and eat every 3 hours.
No more tummies growling mid-morning, reach for that snack!
Then it's time to light the fire, and get glowing. (um, sweat dear)
Let's sweat.

Our training options...
Well you know the score, there are so many to choose from.
Today we start with cardio, since most of my friends are cardio queens.
NOTE: We will not go steady state! Just say NO!
If you want to run, please run, walk! or for those hardcore gals, run hills or sprints! :) teehee

In Photo:
Sweet Lyvia
You go girl!

Want to jump on the treadmill, fab...
Elliptical, even better, no jarring those lovelies! ;)

Here is the gig:
Commit to me for four weeks....
HIIT me with your best shot....
HIIT ( High Intensity Interval Training)

Week One:
Frequency: 3-5x week
5 min Warm up, dolltime, it's a must. Nice pace, not killer, not yet.
Intervals:
Level 5 (half way or 50%) for 120 seconds
Level 2 (recovery or 20%) for 120 seconds
Repeat 4x
Cool Down, 5 minutes. Nice pace to recovery.

Week Two:
Frequency: 3-5x week
5 min Warm up
Intervals:
Level 6 for 60 seconds
Level 2 for 120 seconds
Repeat 5x
Cool Down

Week Three:
Frequency: 3-5x
5 min Warm up
Intervals:
Level 7 for 45 seconds
Level 2 for 60 seconds
Repeat 6x
Cool Down

Week Four:
Frequency 3-5x
5 min Warm up
Intervals:
Level 8 for 30 seconds (your really cranking now friends!)
Level 2 for 60 seconds
Repeat 8x
Cool Down

Next month we will have to talk details for mixing this up.

Get moving with HIIT!
Be Well

Technology Rocks

2010-10-09T19:38:00.001-05:00

You could label me a gadget freak. I love my techy toys. Some consider them essential but really, I bet I could do without.

If I think back to my pre Palm days, I was the proud owner of a Casio electronic address book and one of the earliest cell phones which looked something like a walkie-talkie. Man I have to say I was happening.

Fast forward. Along comes smartphones. I held off a long time you'll have to admit but recently became the proud owner of a Droid. It's the Iphone wannabe. Exactly! From the get go this app addict has been in hog heaven but as it turns out it more closely resembles purgatory. The passion and excitement of being with the best....almost. It burns a bit when blogging, texting, dialing the screen disappears, sometimes just for a moment but at other times totally to a reboot. Worse, the Screen freezes...oh boy, then all is lost.

So due to contractual agreements and" can you hear me now" service I am stuck with the Droid and still an Iphone wannabe. That is why I think I can do without, without the frustration. True gadget freaks have the Itoys, as the rest of us sit on the fence thinking do I really need that and pay the price of frustration.

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Fuel to Burn Fat

2010-10-03T16:16:00.000-05:00

Foods of the Month
Pumpkin and Squash

October, ah yes, fall and 'tis the season of pumpkins and squash.
What could be better than a bowl full of butternut squash soup, yummmy!

Buying in season saves 30 to 60% on the cost of produce, makes cents.
Pumpkin and squash currently are at their peak in nutritional value and flavor.
When shopping look for firm, heavy squash and pumpkin, preferably without blemish.

Besides being so tasty, these babies are FULL of fiber. Fiber helps our fat loss efforts in numerous ways such as assisting in the processing of dietary fat, scrubbing our intestines clean, slowing the absorption of sugar, and helping control our insulin response (low the glycemic index food) at mealtime. Fiber also creates a sensation of fullness, helping us feel fuller sooner, longer which helps avoid snacking between meals.
In addition to fiber, pumpkin and squash provide a good source of potassium, great for heart health and lutein, which is good for our eyes....didn't your mother tell you to eat your carrots??

NutriTip: Pumpkins, Squash are are starchy carbs so get these babies in early on in your day when energy needs are at their highest.

Be well

Fat Loss 101

2010-10-01T22:19:00.000-05:00

Getting Lean
My Motto: Keep it simple sweetie (KISS)

Exercise
Let's start out with a brisk walk for 30 minutes every other day.

Eat Healthy Foods
Begin by eliminating from at least one meal all (overly) processed foods.

Eat Smaller Portions More Often
Eat every 3 -4 hours and never, never, never skip a meal.

More details to come so check back soon.

Be Well

Defining Day 2: aka Gym Play Date

2010-09-30T17:36:00.000-05:00

It felt great to have a "easy" day at the gym...what???
Well Jodi from MP4 trains with metabolic confusion in mind...huh??

Let's just say, I train hard and play hard.
Yesterday was a play date in the gym.
Thanks Jodi I needed that!

Lets do it:
OH Press
Lat Pull Downs
Lat Delt Lifts
Lat Sweep
Pullover
Side Lying Rear Delt
Curls
Kick Backs

Bonus (just because I a bit crazed about my lower half):

Jumping Jack Squats
Side Walking Thighs
Reverse Curls

Defining Phase Week 3

2010-09-28T17:48:00.001-05:00

Progressing nicely, feeling pretty tight & toned. Just a few weeks from photo op....do need to adhere more closely with nutrition Jodi put together for me. It's really about what goes in by macro....that's what MP4 has taught me and what I learned from experience. One of the first tips Jodi shared with me, which has stuck is: Good fats are your friend. Afterall is said and done, my original goal was to get rid of the cellulite. Thanks MP4 for training and consulting with me. Say goodbye to fat.

Let's get to it!

Rows, Deadlifts, Burpees
Variation: Row, Dradlift, Split Jumps
Cable Rows, High Bridges, Wood Chops

Bonus Reverse Curls, Alt Oblique Curls to fatigue!
Yeowsssaaa!
It's fab darling.

Be Well

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On the Mat

2010-09-27T16:49:00.003-05:00

Made my way Yoga class yesterday.
Let me tell you, it was a much needed break my body appreciated in this cutting phase.
Before class every joint ached, muscles were crying of fatigue.

My Goal: Relax and Rejuvenate

Yoga is flexibility, strength, & balance wrapped up in one.
Moving through various poses, releasing the build up of lactic acid, the root of the muscle stiffness, tension, pain (good kind), and fatigue.
Loosening up, increasing my joint range of motion, created a much needed sense of fluidity, ease.
Feeling the release of tightness in my soft tissues, or in other words, my ligaments, tendons, muscles and surround fascia, was invigorating.

Yoga really is essential for increasing gains in strength of the shoulders, trunk, core and legs.

Downward Dogs
Upward Dogs
Planks
Runners pose

Balance poses improve posture, decrease stress and calms the nervous system.

Tree
Frog
Plow

What more could you ask for.
My body thanked me, rewarded me with a great nights sleep, restful peace.
Ahhhhhh....
Why not give it a try?

Be Well

In The Gym

2010-09-25T12:26:00.000-05:00

Today was Full Body day #3

Squats, PushUps, SB Prone Pikes
Lunges, Chest Press,
Squats, Flys
bonus: Smith Squat, Walking Abductors, Hammy Presses
Crank to finish

Wow...that was effective...
Here's another interesting tidbit to consider placing into your repertoire: HFT

Check it out here:
HFT trainig

Be Well

Labor of Love

2010-09-24T22:43:00.000-05:00

One who suffers and sacrifices for another

One who shares and gives all for another

One who pleads and prays for another

Daddi-O

2010-09-20T19:07:00.000-05:00

A Tribute to My Father

Born 9.22.1922
One of twelve
Busy toe-head toddler

Cute as a button teen

Handsome husband

Loving father

Nicknamed "A"

Deaf in one ear

Veteran of WWII

Father of nine

Carpenter by trade

Foreman in the end

Handyman, Jack of all Trades

Do it right or don't do it

Perfection & Precision

Fisherman

Dog lover proven by Rudy

Quiet Strength

Dedicated to Our Lady

Voiced not I love you, yet understood

Eigth grade graduate

Spelling not his thing

Always good for a buck

Never critical

Black boots

Grin ear to ear

Big ears

Big heart

Big hole in my heart

I will see him again

In our heavenly home

till then Daddi-O

Enjoy the banquet

Send the angels to protect us

We all miss you
& I adore you Daddi-O
Butterfly kisses....Monica

Falling Forward

2010-09-19T20:32:00.000-05:00

It always seems to happen this time of the year.
I get a little stir crazy...
introspective.

Sent my oldest off to college and several things happened:
Grief.
Over the loss of my firstborn's childhood.
It's official, he has entered adulthood, college.
I have to let my butterfly flutter off into the big wild unknown world
to experience all that it has to offer I him.
I faithfully give him his freedom,
hoping he makes wise choices.
I prayerfully place him into the care of his heavenly mother, our Lady.
I know she will watch over him, whilst I pray, pray, pray.

Change
I love change. Thrive in change. Grow in change. Welcome Change.
Or maybe it is my life coming full circle, as I see it.
I have re-ignited my passion of health and fitness
and sharing that with others.
I spent the first twenty some years of my adulthood,
from college days on teaching Jazzercise to thousands, I suppose.
I gave that up to work full time in health care, rounding out my career choice with a new twist,
Infection Prevention.
Well, really if you think about it, healthy living and Infection Prevention go hand and hand
and my passion for helping others live healthy lives continues.
I am launching (re-launching) the wellness side of my passion
with studies aimed at obtaining my certification in Personal Training as a
Health Fitness Specialist.
Wish me luck, cause here I go!

Be Well!

Changes are a coming

2010-08-16T21:39:00.000-05:00

It must be a mid life crisis, the good kind.
I have fallen in love with my life as is all over again
but better yet, my life yet to come.
I am more fit at 46 then I was at 16.
Well, I like to think so.
But one thing is for certain
I have increased my ability to do pullups from
uhmmm, none
to eight x3 on a good day!

Peace!

Love the Weekend

2010-08-14T16:13:00.000-05:00

What's not to love about the weekend?

I usually sleep in (weekdays I get up at 4:20am) which feels divine.
I enjoy breakfast leisurely.
I wander off to the club for a WO which pumps me up for the day.
I catch up on reading or studies.
I find time to spend with my Lord.
and...
I do what I do best...
Just be me, mommy, & wife to the 3 boys whom I adore!

Peace,

Times Like These

2010-08-04T22:13:00.000-05:00

It's been one of those weeks,
Crazy things happening all around me.
Given the obstacles placed,
My choice is to rise above it.
Deal with it,
Move forward in trust.

In utter disbelief, I think: 'How could this be?'
Realizing I have no control over the world around me..
I only control my thoughts, words, & actions.

I choose to follow in faith.
I choose to live like a child of God.
I choose love.

In His love I fear no evil.
In His love I feel secure.
In Him.

Peace

I've Fallen & I Can't Get UP!

2010-04-13T07:23:00.002-05:00

Can you relate?

Embarking on this clean eating journey has been a good thing...

But I must confess, (feeling a little like Bruce from "Finding NEMO") that I am a sugar addict.

So yesterday was a flop, the biggest fall off the wagon I have taken in 6 months!

Let's see: sugar for snack, fattie burger (yum) for supper on the run, PB m&m's for b/4 bedtime snack -yikes! (only couple handfuls thankfully!)

Oh, but I did fit in: my BCAA's, OMGA-3's, veges, fruit, PWO drink, protein shake, egg/whites breakfast...

WO: 30 min "BackPack" from Model Per4mance.com

How many XXX's does that mean in my "Fitbook"?

So it's back in the saddle, jump right back on the band-wagon, off to the races, it's a new day mentality!

BTW, I love Bruce in Finding Nemo, especially the part when he gets a whiff of blood (In My Case -sugar!), and goes stark raving mad! That was mawhaaa yesterday...man I am glad it's today!

Peace

Pollywogs and Tall Tales

2009-12-17T20:58:00.004-06:00

The first 12 hours were eventful....sadly we lost one of our tads. Jude did not make it through the evening. With each passing hour Miracle gained strength and now is swimming tale up!

So happy pollywog = happy family. Even more cool is that Caleb noted (with his good eyes) that Miracle has his (let's just say it's a boy for now, we really do not know yet) legs...I was told to get my glasses on so I could see and wow, lookie that...Miracle does have some mighty fine little legs sprouting. Well I guess we are on our way! (legs behind the belly above the poo he do).

So we will report tomorrow any growing developments. This is a cool thing that Caleb is truly enjoying.

Day 3 Posting -added Dec 18th

Home from school, ran in to feed Miracle, Caleb calls out, "It looks like he is using his legs!" We look closer and it appears that the legs are on the outside of the tail (fin) and looks like there are spots on his legs. They almost doubled in size...take a look!

Day 8

Changed Miracles water yesterday, dumping one forth of it out, leaving the rest of the crud...he likes it, he's a filter feeder and has established his own lovely ecosystem of goobly goo and fuzzy too. He is growing but the water is not at optimum today, need to up the temp of the room. Tomorrow is Christmas eve! What is Santa going to bring Miracle? How about Stage two food? Yumm Yum...and a bed (shell to sleep in). Can't move out of this tadpool till we have our legs and have officially become a froglet!

Miracle today shows five fingers in his legs and a bend now in the knee. Slow but sure. His spine looks a little wider, rounded ...maybe.

Merry Christmas!

January 10th ...Day 26

Metamorphasis!

Big news at the house...Miracle's forearm buds have officially popped..we have pipes.

Now we stop feeding Miracle as he will get all his energy from his tail that will disappear.

We are entering the final stages. Miracle will now slow down in movement, hover alot.

We read that during metamorphasis they just do not move much so not to be alarmed.

Check it out!

You can see his small forearms just bumping out behing his head but in front of his legs.

Here you can see how his digestive system is changing and the small forearms with what looks like two toes.

As soon as the tail disappears we can move Miracle into his new, bigger home. He will then be a froglet! They are froglets for months till they are full grown frogs.

A Big Fish (Tadpole) Tale

2009-12-16T21:02:00.002-06:00

Ok, its Minnesota and its Dec 16th…our 2nd shipment of tadpoles arrived today. The first arrived frozen last week!  We were very disturbed. Called GAF and she said she would ship again. I was very concerned because it is too cold for these little guys. Well…she said she would try. Again our mailman has proven himself not able to read, left the tads in the mailbox. It was 5 degrees out!!!!! My son, whom the tads are for, brought them in immediately. I got home 1 hour later with the tads lying in the transport bags looking dead. I watched for a few mins and thought I saw some undulating in the tail of one. Sure enough, I did. So I held the bag in my hand to further warm it. It appears that the water never froze…but it must have been close.

5 hours later one is on his belly, on the bottom of the tad pool, breathing and moving slowly around. Has not made it to the top of the water yet. The other is not doing so well, he is on his side, not really breathing much, his heart is beating and tail is waving. He revived much slower than the first. I am sure they both are suffering from hypothermia. The second one’s whiskers look to be broken off? Is that bad? Both are very short, about 1/16th of an inch.

So we wait, to see if they survive. We are praying hard…we offered a Novena to St Jude to get them here alive…well he did that…so one will be named Jude and the other Miracle as we feel it was a miracle that they have made it this far. All this is for a science project for my son….that is why they sent them in the first place, because it was a project. Otherwise I believe they would have not sent them as it is way too cold here in the North.

Hoping you can offer words of encouragement. I am guarded about the first 72 hours. We look forward to them swimming tail up!

Monica

'Tis the Season

2009-12-09T22:05:00.003-06:00

I think you know the drill:
How to reduce your stress during the holidays

How to NOT put on lbs this holiday season

How to dress for the party

How to decorate for the holidays

Even...

How to crash a party ( I couldn't resist!)

and then there are those parties you should NEVER attend:

Pity Party

...feeling sorry for yourself? Slap yourself silly...this is a party for one.

Patsy Party

...blaming everyone else. You have only yourself to blame..you are responsible for your actions.

Pride Party

...big egos here...need I say more.

BTW, how do you get your head through the door?

Pig Party

...selfishness is not a magnet, so give it up!

Share the wealth...be kind, compassionate, and loving.

Merry Christmas!

Would you like some Sugar with your tea?

2009-12-01T22:03:00.001-06:00

Well I really would but.........no thanks!
We know it goes straight to our thighs...what?
Thighs? I thought only fat went straight to our thighs...
Fat has always gotten a bad rap don't you think?
Well I say a calorie is a calorie but there is so much more to this.
For now...let's cut the sugar.
I am a sweetie! Really!!! I love the sweet stuff.
So how about agave in your tea? Honey? or even Sugar in the Raw (very limited).
The point being , the more you get away from the sweet stuff the more the other foodstuffs taste sweet.
Naughty list:
Soda Pop
Even Naughty-er:
Diet Soda Pop...yikes
The goal:
Cut it out slowly...
Just say NO.

It's Crazy But.....

2009-11-27T16:57:00.000-06:00

I did not go shopping on Black Friday, seemed trivial when

I know too many people fighting for their lives.

I feel gratitude for all that I have been given and

know my hope is in life eternal.

Peace.

Thanksgiving Story by Caleb

2009-11-18T20:38:00.000-06:00

Once there was a turkey who lived in the countryside. It was almost Thanksgiving, so mamy turkey hunters were out. Let me get this straight, I'm a turkey and I'm very scared of people. I am so scared of people that I stay in my den. This morning I saw the most delicious wheat so I thought, "Great, breakfast!" I wandered out of my den and went to have breakfast. I stepped 1 inch away from the wheat and, BOOM!, I was trapped in a cage with the perfect breakfast by my side. I quickly gobbled up my food and I knew I was in trouble.

I was taken to a butcher shop and while still in my cage I had to think of a plan. I got an idea; I would try to peck through the bars. When the butcher wasn't looking, I'd peck and peck but the bars were steel and I wasn't making any progress. I had to wait till he picked up the cage. The butcher came to me next, picking me up by the cage. I pecked his hands and he dropped my cage. The entrance flew open and I burst out of the cage. Someone was coming into the butcher shop so the door went open. I hustled out of the shop, scrambling through the city to the countryside where I found a wonderland of corn. I started an all-you-can-eat feast until I was chased back to the city by a farmer.

I was in the city trying to dodge people and cars. I finally wandered into a pet shop. Again, I got in because somebody had went in first. I wet to a puppy playpen where I saw my long-lost-kidnapped friend. He was a golden retriever named Buddy. I gobbled until he came to the screen. "Buddy!", I exclaimed. He yipped in excitement. "How long have you been here?" , I asked. "Two months, eight days and seventeen hours!", he cried. " I am getting you out of here so we can have Thanksgiving together!", I cried. "Easy!", he said smoothly while backing up and getting ready to jump over. "One, two, three!", he said nervously. He ran, then jumped but failed to get over. He did a face into the glass instead. "Try again!", I demanded. He did just the thing and jumped over this time, looking like McGrowl and landed in style. Someone came in the door again so we walked out of the pet store unseen. We walked back to the countryside and had a Thanksgiving feast on corn and grain. It was the best Thanksgiving ever!

Flu Fighters

2009-11-13T22:41:00.000-06:00

Everyone's got it or has had it, I am certain....it's called H1N1.

What is it and what's all the fuss?

Insights of an Infection Control Practioner

Mexico, April 2009

One child

Family owned (pig) farm

Origin uncertain

Influenza, new and different, certain

New strain unrecognized by humans

Transmission from human to human

Could the pig be the melting pot

Novel 09 H1N1 Influenza is part human influenza, part swine influenza and part bird influenza

Pandemic , worldwide spread

Early-on attack in school-aged children

median age <25yrs

Late summer State Fair, MN

4H students become cluster of illness

Colleges see increases in sick students

October FluMist Fears

October hospitalized confirmed H1N1 cases only 10% of total tested hospitalized Influenza like Illness

November Injectable vaccine..

Attacking 40-somethings

Estimated deaths as high as 4000

22 million affected since April

Pittsburgh Childrens reports outbreak of rhinovirus

Could there be something going on besides the flu?

Yes, definately

November hospitalized patients with confirmed H1N1 approaches 50% of total tested hospitalized ILI

2nd Wave subsiding

Stay tuned

Sharing Photos on The Web

2009-11-07T13:55:00.001-06:00

For Wannabe photographers:

Flickr

For Techies:
Picasa

For FB addicts:
Photobucket

For SemiPros:
SmugMug ($40 yearly)

Free accounts allow users to upload, edit, share and print personal photos from your PC. Great way to get photos out with little to no work. I personally utilize picasaweb. (See sidebar) and intend on checking into myplublisher to create my coffee table photo albums. Check it out!

I'm Back

2009-11-06T18:30:00.000-06:00

Well I have to say the last year has been quite eventful....let's see...

I am not going to bore you with the details other than maybe something like FB took most of my attention away.

We are now offically into our oldest son's senior year.
We have survived layoffs but have experienced cuts...ouch.
Our youngest son is becoming a young man.
My mother is ESRD now.
My baby bruno is very endearing.
Caleb is a State Champ in baseketball, 9U.
Jake is a strong student who has his choice of college picks.

More to come...

Why Mom Taught Us to Wash Our Face....

2008-06-05T10:26:00.002-05:00

When cleaning the skin, using a washcloth can be irritating but still has its place in the cleansing routine, particularly if you are using ultra-matte foundations, heavy or thick foundations, or layers of makeup. You may find that most gentle, water-soluble cleansers, no matter how effective the cleansing agents are, will have a difficult time cutting through. To be sure you are cleaning thoroughly, especially to help prevent breakouts, use a washcloth in conjunction with a water-soluble cleanser. The goal is to always remove your makeup thoroughly every night (leaving any amount of makeup on all night long can cause irritation, breakouts or dryness). The trade-off for today's long-wearing makeup is that careful, conscientious removal is mandatory.

Sunless Tanning Tips

2008-05-27T21:54:00.002-05:00

The key to achieving a perfect bronze glow with self-tanner is careful application, which can be tricky. It takes repeat experimentation to figure out how much product to use, what areas to go over lightly, like knees and elbows, what areas to avoid completely, like palms of hands and armpits, and where to start and stop the application, do you stop at your ankles or continue down to your toes?

Self-tanning takes time.
Allow AT LEAST a half hour, although an hour would be best. But don't be discouraged; it would still take longer to get the same amount of color from the sun and with self-tanners there is absolutely no risk of wrinkles, skin cancer or sunburn!

Take a quick shower or bath (don't soak) and exfoliate
your skin, either with a washcloth or body scrub. Don't overscrub, but do pay extra attention to your knees, ankles, feet, elbows, and neck. This will help achieve a uniform appearance since self-tanners grab on to dry surface skin cells, and you may have more dead, thickened skin cells in certain areas.

After showering and completely drying off
Apply a thin layer of lightweight moisturizer over the areas where you will be applying self-tanner. This will help the self-tanner glide on without clinging to dry patches. A little extra moisturizer over ankles, knees, and elbows can prevent those areas from looking patchy.

Perspiration will make self-tanners streak
Take a cool shower or bath to keep from sweating. Your skin must be completely dry to get the best results. Do not apply self-tanner in a steamy, hot bathroom or on a humid, hot day.

Apply the self-tanner while naked
You can also wear an old bathing suit to help determine where you want your tan line to end. Have a game plan of where you want to stop and start the color. Do you want tan armpits? What about places like your heels, hands, and ears? Remember that self-tanners will stain clothing until they completely absorb into the skin and take effect on the skin cell.

Applying self-tanner on your back
Requires a friend with a helping hand.

Apply self-tanner to one section of your body at a time.
Be more concerned about even application than rubbing it all the way in.

To prevent tan palms
Try using surgical or plastic gloves to apply the self-tanner. This can work well, but can also make application trickier. Another option is to wash your hands every few minutes or after you apply the self-tanner to a section of your body. If you wait too long you will have strange-looking palms. It helps to have a nail brush handy to be sure you get the self tanner off your cuticles and the area between your fingers.

Be aware
Different parts of your body "pick up" self-tanner more easily than others. For example, some people find that their legs turn brown more easily than their arms or torso, while others find that their faces and necks change color fastest. Experience will help you determine which is true for you. Be careful around your nose, eyes, ears, hairline, and lips. A cotton swab, makeup sponge, or synthetic makeup brush can help blend a thin, even amount smoothly over those areas.

Wait 15 minutes
Before getting dressed. Do not exercise or swim for at least three hours.

If you make a mistake
and end up with streaky or dark areas of skin, consider using an exfoliant over those spots. Then, in the morning, manually exfoliate those areas with a wet washcloth. This should rub off any uneven stripes.

Take special care
Problem areas... As an option for your hands apply self-tanner as you would a moisturizer, but then quickly wipe your palms off on a slightly soapy washcloth. Then take a Q-tip dipped in cleanser, eye-makeup remover, or nail polish remover and carefully use it to wipe around the nails and cuticle area and between your fingers. You can also use a makeup sponge to apply self-tanner to the back of your hands, tops of your feet, temples, and hairline. By holding the sponge deftly between two fingers, you only need to worry about preventing this small area from changing color.

Reapply self-tanner
As you feel the need... generally it will start fading in about three to four days as the surface layers of skin shed.

Man You Look Good! How'd You Do that?

2008-04-07T18:33:00.003-05:00

Never Grocery Shop on an Empty Stomach
Some things simply don’t go well together.... The supermarket and an empty stomach are a huge mismatch. Shopping when you’re hungry makes you more likely to fill your basket with junk.
Go online.
Dieters who shop online for groceries buy fewer high-fat foods. Online shoppers find it easier to stick to their list or when shopping in person stay in the store’s perimeter (aka..the produce and dairy areas) to avoid impulse buying.

You work late
Overtime may help fatten your paycheck but it may foil your efforts to downsize your figure. Women who worked 40-plus hours per week are more likely to gain weight during the year than those who clocked out earlier. Stress and fatigue can make you more likely to eat out and less likely to get to the gym.Take a Break. Get up from behind your desk, take a walk, or converse lightly with your office friends for a few minutes periodically throughout your day. Move it sweetie!

Skip the Post Workout Goodies
After a tough hour at the gym, do you (A) grab fresh fruit, (B) feel too great to eat or (C) reward yourself with a huge dinner? Answer C?..you are not the only one. Women eat more following an intense workout than after a lighter workout that burned the same calories. Most feel justified because the workout was so difficult. Moderation in your workout and eating is key.
Keep a stash of healthy snacks in your gym bag.
Mix ¼ cup of dried cranberries with 2 tablespoons of nuts in a plastic bag. The mix packs protein and carbs to satisfy your hunger plus cranberries contain antioxidants that help diminish post workout inflammation.

Do you count calories?
Mindless bites can equal hundreds of calories.
Women are less likely to overeat if they keep a food diary. Try it!

E-mail Addicts
The number of calories you burn e-mailing a coworker? Five. The number it takes to walk over to her? Eleven. Multiply that by how often this scenario plays out in a week and you see how being techie decreases your activity levels.
Get up to Gab!
Move your day. Stand up when you take phone calls, walk to deliver five messages a day in person. You will burn 100 calories a day which equals burning almost a pound a month!

Mix It Up! Your Workouts, that is.
When your body is used to performing the same exercise over and over it starts to get better at it which results in the move requiring less effort and less calories burned.
Try Something New. Notch up your cardio with intervals (short bursts of high-speed effort...intervals are four minutes at high intensity followed by two minutes of rest... burns 36 percent more fat than steady, moderate intensity workouts. Vary the type of exercise you do for even better results.. new activities burn more calories by activating different muscle groups.

Jump into your comfy clothes! Wait just a minute before you do!
Forgiving styles, like flowy tops and unstructured dresses, make it easy to miss cues that extra pounds are creeping on.
Keep tabs on your tush
Put on your favorite pair of denims every Friday or wear your jeans on the weekend....we tend to eat more on those two days.

Taste-Testers Beware
You can slice and dice and you can whip up nutritious, light meals but a spoonful here and there with that glass of wine can quickly add up until you’ve consumed a meal’s worth of calories before dinner has even hit the table.
Fix a bowl of chopped veggies to munch on
Chew a piece of gum. Dial up a friend and talk while you prep the meal.

Too Much Food in the Pantry?
You’ll be constantly tempted to snack... Limit yourself to purchasing only one of your absolute favs! Repeat eaters get tired of the same flavor and crave it less. The more choices you have, the bigger your appetite will seem.
Don’t buy another treat until you’ve finished it and don’t eat it all in one sitting. When you’re eating out avoid buffets, split a meal with a friend or order from the specials. You have fewer options and smaller portions by you sharing a meal with a friend.

The Loner Ranger
It’s tempting to keep your 10-pound goal a secret but sharing your diet goals with gal-pals increases your odds of success. People with social support lost more weight than those who dropped pounds on their own.
Shout it from a mountaintop! Tell roommates, family and coworkers that you’re eating healthfully. This gives you encouragement and accountability. What more (or less?) could a girl ask for?

Gotta Love This!

2008-04-07T18:06:00.001-05:00

The Dirty Dozen!Organic How To- at the Supermarket!

2008-04-04T22:07:00.003-05:00

Many people like buying organic produce because they believe it’s more nutritious and safer to eat than fruits and veggies that may have been grown with synthetic fertilizers or sprayed with pesticides.
However, organic foods — which can cost up to 50 percent more than conventional produce — can be out of reach for many Americans.

Fruits and veggies with the highest levels of pesticides fall within ranges deemed safe by government agencies, according to the United Fresh Produce Association. But some say there isn’t enough research on the long-term effects of low-levels of pesticide exposure, especially on kids.

Try to make the healthy choices for your family? How do you know which organic fruits and veggies are worth the price? The Environmental Working Group, a nonprofit consumer research group in Washington, D.C., has developed a list ranking pesticide exposure for some of the most popular fruits and vegetables. Click here for a selection of fruits and veggies to help decide when you should pick organic and when it’s fine to stick with conventional.

View One of My Favorite Garden E-letters

2008-04-01T19:49:00.002-05:00

Garden Calendar for April
Contributor: David C. Zlesak
Click Here for complete newsletter

Sweet peas are cool season crops that can be directly sown in the garden in April. David Zlesak After the soil thaws and temperatures begin to warm in mid to late April, one can begin to plant cool season crops. Sweet peas, peas, turnips, lettuce, and spinach can be directly sown in the garden and other plants such as pansies, kohlrabi, cabbage, snapdragons, and stocks can be planted as transplants. If the temperatures fall below the high 20's°F, consider covering to insulate young plants.

Assess pruning needs of deciduous shrubs in the spring and prune accordingly. Pruning is typically best done early in the month just as shrubs start to grow to minimize stress to shrubs and so you know what tissue is alive and dead. Remove dead branches, thin out overcrowded, rubbing branches to open the center of the plant for better air circulation, and head back overly long branches to produce a more symmetrical, balanced plant. Rejuvenation pruning is a common pruning technique used on shrubs to keep them growing strongly. It involves every or every other spring removing some of the oldest canes all the way down to the base or near the base of the shrub to promote vigorous new replacement canes. Rejuvenation pruning is especially useful for lilacs and hardy roses to keep their size manageable and to help keep plants blooming strongly. Early flowering shrubs like forsythia, flowering quince, and lilacs are often pruned after flowering so as to not miss out on some of the much anticipated blooms.

Stems from last season of herbaceous perennials Rudbeckia fulgida are often more brittle and easy to remove in spring. David Zlesak Gradually remove winter mulch from covered perennials. Old stems of herbaceous perennials from last year that may still be in place should be removed. Such stems are often more brittle in the spring than the previous fall and are easier to break off and remove. When removing old stems of herbaceous perennials in the spring, do so before new, emerging stems progress too far so they are not damaged in the process.

Many municipal compost sites reopen in April. Check with your local site for hours and the services provided. Some sites accept only non-woody plant debris, while others also accept woody brush. Many sites also provide free compost and wood chips while supplies last.

There is still time to start seeds indoors of fast-growing, warm-season annuals like tomatoes, zinnias, and marigolds for planting outside the end of May or early June.

Look Who's Watching

2008-03-25T09:25:00.002-05:00

We all use beauty products to feel better about ourselves and to be more attractive. And one benefit of looking and feeling attractive is that we’re more likely to catch the eye of a passing guy.

But apparently, guys are doing a lot of eyeballing! A recent study reported by Softpedia shows that if you add up all the time that a guy spends looking at women, it averages out to be about a year of their life. By comparison, a woman spends only about 2.5 months looking at guys.

Other interesting facts:

-Men look at 11 different women daily, each for about two minutes.
-Women look at two men daily for about 90 seconds each.
-50% of the women were first attracted by a man’s eyes, then his backside.
-Over 50% of men thought it was ok to look at other women even if they were with their partners.
-50% of men have been caught in the act of looking by their partners while only 33% of women admitted to getting caught.

Smelly Front Loading Clothes Washer???

2008-03-18T20:09:00.004-05:00

The other day I had a great conversation with the Maytag Repairman. He was called into our home for some maintenance on our Maytag dryer. I could not leave the poor guy alone to do his job in peace. You see, this was my opportunity to hit him with my best shot, shot of burning questions. Thankfully, he seemed happy to help. Here's a couple cool things I learned about keeping your front loader (washing machine) in great, not-so-smelly, shape.

1. After the final load of the day, take a few paper towels and genlty wipe down the rim or gasket around the opening of the door and the inside of the door itself. Make sure to leave the door slightly ajar to allow for further air drying of the washer. I removed the light on the door of my Maytag washer so the light would not stay on.

2. Perform a monthly wash/cleaning cycle. This rids the washer of a buildup of soap and scum. How?
-Add 1 Cup of automatic DISH washing detergent (powder form) and place inside the drum of the washer with no clothes. Yes inside the drum or tub of washer!
-Add 1 Cup bleach into the soap dispenser for your washing machine.
-Run empty machine (no clothes just bleach and dish detergent) with HOT water / Normal cycle.

3. Clean the dispenser routinely. This is where a bit of dirt, scum and basic yuk will congregate. The fabric softener dispenser is a real culprit of smelly stuff, so hit it hard and stay on top of it.

4. Less is best when it comes to laundry soap. He shared with me that you do not have to use HE detergents, you know, the low sudsing formula. It is true that front loaders need less suds, they use less water right? Regular formula works great though, simply cut down dramatically on the amount. He instructed me to use only 2 tablespoons of laundry detergent (non-HE) in my high efficiency front loading washer. Great news! We save $$ on less water and detergent while helping save the enviroment to boot.
Man I love those Maytag Repair People!