Tone Up!

Sorry I haven't had any posts recently. It's been a crazy time of year plus I'm moving. Anyhoo found this video and these are some great exercise you should try. They train multiple body parts at once which is great for a higher calorie burn. I would recommend doing each exercise 2-4 times with 15-20 reps.

Do it yourself...

Okay so I love these things. Snacks, treats, crackers, etc. made into these cute little 100 calorie packs so you won't overeat or overindulge. Whoever thought of these things was on the right track because our portions are out of control these days and we all know it's hard to eat only two cookies when the whole bag is sitting there staring at you. (Please tell me I'm not the only one this happens to!)

The only downside...you pay extra for the packaging and in these economic times who wants to pay 2-3 extra dollars when you don't have to. I say do it yourself. This is just a reminder that with a little bit of planning you can make the same thing at home and save lots of money in the process. So next time your at the store pick up some of the snack size Ziploc bags and start portioning out your favorite snacks ahead of time.


ADD MOMENT: Along these lines, if you want to read an interesting study on fast food portions click on this link. It's shocking to see how much extra food we consume now compared to just 20 years ago.

Traveling Tips...

Holidays are coming up and that means a lot of people are traveling on the road and spending extra time in the car. What's worse for your healthy lifestyle/diet than a road trip and sitting all day? Eating convenience food and fast food along the way. If you're lucky you'll get a Subway at your rest stop, but most of the time your left with either Burger King or even better Dairy Queen...(said with sarcasm in my voice.)

Don't play the game of "I had no other choices and I had to eat the junk food because that's all there is." Plan ahead!!! Bring snacks such as fresh fruit, string cheese, nuts, pretzels, granola bars, water, and gum. Rather than stopping at fast food places for lunch stop at a grocery store and get stuff to make sandwiches or something else that's light and easy to take on the road.

Also don't forget to get in your exercise along the way. Stop every couple of hours and stretch your legs, run around in a park or along the side of the road, and get your blood flowing by doing a few lunges, push ups, or even bring a jump rope. Plan extra time into your trip to stop and go on a hike or see a site along the way to get you outside and give your body a break from being cramped in a car all day.

Follow these tips and I guarantee you'll feel rejuvenated when you get to your destination instead of feeling like you've gained an extra five pounds.

Late Night Eating...

Tip of the Day:
There's a huge rumor out there to cut off eating at a particular time of day to lose weight and that eating late at night will make you gain weight. I've heard 7 is the magic number for some reason. The truth is there is no science that says if you stop eating at a certain time of the day your body is going to burn calories and you'll lose weight. I like to think of it as a overeating food trap if you cut off your calories at 7. Especially if you're a night owl like me you'll end up starving by 11 and you'll want to eat everything in sight.

A good rule of thumb that you can apply to your own schedule and lifestyle is to cut out food 3 hours before bed. Calories are calories and your body can't tell if you're eating at 6 p.m or 10 p.m. It's a good idea to cut off food about 3 hours before bed so you can digest your last meal. Otherwise you'll go to bed on a full stomach that will likely store those calories not burned away as fat.

But don't try and force yourself into cutting out your calories early in the evening thinking it's a magic trick that will solve all of your problems. Because it's not and the law of thermodynamics just doesn't work that way. Total calories during the day are total calories. Overeating in general causes you to gain weight. It doesn't matter when you eat them they all still count!

Get this...

Zinczenko did it again. But now a kids version. Now I don't have kids, but I'm loving all of the additional tips and suggestions that this book offers. I've talked to some people and they feel that this book doesn't tell them anything they don't already know. I'd like to say for maybe some people that might be true, but overall there are all sorts of things that people eat that they consider to be pretty healthy and in actuality they'd be better off eating a stick of butter.

Also our society is different today then it was even 20 years ago. The average American eats out 4.2 meals per week. We live in a different world and in a perfect world we'd make every meal from scratch and have fresh fruits and veggies all the time, but the reality is that just doesn't happen. This book helps to educate you to make that better decision when you are eating out. It might not be the best compared to a fresh home cooked meal, but just because you decide to eat on the run it doesn't mean your waistline has to suffer.

I love that it is mostly pictures. It's great when you need a quick decision on what to eat. How many times are you stuck eating out somewhere you don't want to go or you feel lost as far as what to get when it comes to cereals or crackers. This book is your answer. I now have both and I keep one in my purse and one in the car so I have it handy when I need it. Even if you only eat out twice a week this book is a must have. I hope you enjoy it as much as I do.

Tip of the Day: If you love brownies or cookies like I do it can be hard when you end up making a batch and it can serve 12 when there's only 2 of you. As soon as they get out of the oven I set aside my singe serving and immediately portion out the rest in zip lock bags and throw them in the freezer. Eat the leftovers on another day and you don't run the risk of overeating just because it was sitting around. Try it!

Having a slump?

Sometimes this time of year, when it starts to get cold, it can become more of a challenge to get to the gym or get your daily workouts in. Something I like to do is try looking for a race or something new to do. There are so many things out there 5K's, 10K's, triathlons, splash and dashes, kickboxing, yoga, pilates, cycling, mommy and me classes, dance, etc.

The options are limitless. All it takes is the decision to get off your booty and do something. I find it helpful particularly this time of year to mix everything up a bit because it's so easy to get stuck in a rut and say, "I'll stay curled up in the sheets and do it tomorrow" or you end up skipping a day which turns into a week. Keep your workouts fun, exciting, and new and your mindset will follow.

Step out of your box, get off of your couch, and try something new and fun. That's an order!!!

Read This...

For anyone who is trying to turn their life around and get healthy this book is a must have. I actually had the author of this book as a professor in college and he was great. He writes the book so it's easy for anyone to understand. I really like this book to because it's about educating and teaching you about why whole grains are important or why trans fats are bad. He covers all of the important topics of health and what you need to know.

The overall take home message of the book is that our sedentary western living lifestyle is making the US overweight. By making lifestyle changes and changing your everyday habits you can become more healthy and avoid the risk of cancer, hypertension, diabetes, etc.

I know I like to give diet tips and tricks to lose weight on my blog, but the key to staying fit, thin, and being healthy is making fitness a way of life. Read this book and it will give you the encouragement to make these steps and to know what to do to make your health a way of life.

Just a little reminder...

Halloween can be dangerous on the pant size. Don't get too excited and tell yourself you have the energy of a two year old and you're going to run off the hundreds of extra calories from all the sugar. It's most likely that you'll overindulge and then feel gross afterward wondering how that whole pile of extra Halloween candy ended up in your mouth.

A few things that help me this time of year to avoid the excess junk is make a plan. Plan for the treats you are going to enjoy. Guaranteed every time you turn around you are going to have an excuse/opportunity to have extra treats that normally aren't around. Last week I allowed for a caramel apple and this week I am going to allow for one special treat on Friday. That's it. I plan for it into my day and then I don't feel guilty and I can enjoy the special holiday goodie.

Also if you're passing out candy don't pass out your favorite. I personally love M&M's and Peanut Butter Cups. However...there's no way I have these in the house. I get tootsie rolls or the sour candies that don't appeal to me. Takes a bit of the temptation away.

Just remember the holidays are full of fun and should be enjoyed, but just don't go too crazy because I will bet if you gain five pounds looking back it will not have been worth it!

Bored with the Treadmill?

Quick Fitness Tip: It's easy to get sick of doing the same thing at the gym. Try mixing it up. Switch machines. If you always use the elliptical go to the bike or stair stepper. Variety is the key and your muscles get used to doing the same thing so they're less likely to change. Who cares what you're doing as long as you get your heart rate up and you're moving.

Here's one of my favorite workouts to do on the treadmill if I don't feel like running on it. Try walking. I know it might sound pretty easy, but give this workout a go and you'll change your mind about that.

5 min-warmup 3.0 mph
5 min-3.5 mph/incline 1.o
5 min-4.0 mph/incline 2.5
10 min-3.5 mph/incline 3.5

Repeat 2 or 3 times and then cool down for 5 min at 3.0 mph. You'll be feeling it in your legs and heart for sure.

Pumpkin Chocolate Chip Cookies

I had the best cookies this weekend. They are super yummy and perfect for this time of year. I don't know about you guys, but I'm making these the staple at our house when we need a treat around the holidays.
-1 box spice cake mix
-2 cups canned pumpkin (add more if you want them to be more gooey)
-1 cup chocolate chips
Just mix, drop, and bake at 375 for 8-10 minutes, and enjoy. I got the recipe from my sister in law Bethany, but I think they might be a Weight Watcher Recipe.

Interval Training

Quick Fitness Tip:
Mix up your normal cardio routine with interval training. I see people at the gym do the same thing everytime they come in. They hop on the treadmill, elliptical, or bike and just dilly dally along for 20-30 minutes leave and then wonder why they're not losing weight or seeing changes in their body. If you're just trying to maintain weight this might be fine, but most people are not so be effective with your workouts and your time.
Try adding intervals. Sprint as fast as you can for 1-2 minutes and then recover at a normal speed for 1-2 minutes. Keep repeating this for the rest of your cardio and I guarantee you will feel a major difference.
To see changes you have to push your body past it's comfort zone. It's hard to sprint for an extended period of time, but by switching back and forth between a sprint and recovery you will still reap the benefits from pushing your heart rate to the max. Try it next time you're at the gym and see for yourself.

Cooking/Baking Tips

One of the benefits of cooking your own food is knowing exactly what you're putting in it.  Still lots of recipes call for things that can be exchanged with healthier options to cut out excess fat and calories. And the best part is it can still taste good!

Here are a few of my personal favorites that I use all the time in the kitchen:

• Instead of using butter for grilling (or even a more healthy option olive oil) just use cooking spray.  zero calories is better than 150-300 extra calories that often aren't remembered.  
  
• If you have to use butter use Smart Balance or I can't believe it's not butter butter spray.  For oils best options are olive or canola.
  
• Substitute whole wheat flour for white flour.  I personally like the taste with all wheat flour, but if it's too strong for you do half white flour/half wheat flour.  Adds fiber to the recipe and isn't as noticeable.
  
• Swap out butter in baked goods with applesauce, mashed bananas, or low fat yogurt.
  
• Add vegetables to everything. 
  
• Don't add salt and if you do a little goes a long way.  In cooking I don't use it at all.  Average american has high blood pressure and we naturally get enough sodium from our daily foods.  Adding extra salt just isn't necessary.
  
• Use Splenda instead of sugar.  Zero calories yet again!
  
• Don't forget your spices.  They add tons of flavor to all sorts of recipes.  Cinnamon is my personal favorite because it helps with digestion and circulation. 
  
• If given an option always go for the low fat or zero fat option.  Ex: Sour cream, cheese, sauces, dressings, etc.
  
• Oatmeal is great for baking.  Adds fiber in a second.  I try add it into cookies and muffins even if it's not called for. 
  
• Need a chocolate fix?  Cocoa powder has quite the punch and dark chocolate and semi-sweet goes a long way.  Try and use these when baking.
  

Hopefully some of these will help you in the kitchen.  If you have a few of your own please comment and let the viewers know them as well :)

DOMS

You might be asking yourself what's this?  DOMS=Delayed Onset Muscle Soreness.  I like to call it DOBS=Delayed Onset BODY Soreness or when you feel like your muscles are so tight they are going to fall off.  

I recently ran a marathon and I had some extremely sore muscles for a good 2/3 days.  I was quickly reminding myself of all the helpful tips I've learned to relieve muscle soreness and to get back to normal.

First of all lets talk about why we get DOMS.  After putting the muscles through any type of stress (exercise, lifting weights, physical therapy, etc.) the body actually breaks the muscle down in order to build it up and make it stronger.  The torn muscle fibers then result in stiffness and pain that can come anywhere from 12-48 hours after.  

People get sore for different reasons.  A few examples of when you might get sore would be starting a new workout program, changing your workout routine, increasing intensity/duration of a program, or just switching to a different type of movement that your body isn't used to.

Ways to treat DOMS

-Rest/Ice/Compress/Elevate 

-Gentle massaging

-Ibuprofin (800 mg every 4 hrs) this doesn't help the muscles to actually recover it just helps to relieve some of the pain

-Warm baths (add 1-2 cups of Epsom salt in bath to help even more) 

-Gentle stretching/yoga if you feel up to it

-Keep moving.  light exercise or just walking.  If you completely stop activity your muscles will contract even more and it will feel like they're just getting worse

-Drink plenty of water to help with circulation

So there you have it.  A few of my tips that helped me get my legs back.  Hopefully this will help next time you feel like your 90 years old walking around with a cane.

Hollywood's Thin Obsession

The new 90210 is in the public eye for showing too much bone. What's new in Hollywood? I hate how beauty in today's society is perceived as being a stick figure and having absolutely zero percent body fat. Not only does this make people feel they have to strive to reach an unrealistic goal, but it puts extra pressure on those behind the camera. I heard just the other day on TV that people on the set are saying the magazine is just rumors and that the girls eat like horses. They just have super fast metabolisms. If this is true it makes me mad that the producers or whoever is in charge of hiring picked such thin girls for the show. What's wrong with showing a more realistic image of what teenagers really look like and not putting extra pressure on the females in society? I say stop trying to be something your not and what's wrong with a little curves and junk food now and then. Stop the weight obsessed frenzy of forcing your natural body type into a size zero. Not everyone was born to be that small naturally and I'm getting tired of seeing it in all of the magazines, on TV, and in movies.

Treadmill Desk-Primetime 20/20

Extreme weight gain calls for extreme fitness measures. According to the CDC in 2007 66.3% of people over the age of 20 are overweight (BMI 25-29.9) and 32% are obese (BMI 30 and above.) As a society we are eating too much and not getting enough activity. There are lots of things that can cause a person to gain weight, but I think a couple of the biggest things are desk jobs, fast food, cars, and not inconveniencing ourselves.
We've come from just about 100 years ago where we had to hunt our food, walk everywhere, and prepare our food/clothes/shelter from the ground, scratch, and whatever we were able to find. Verses today where everything is convenient and you can buy food cheap, quick, and lacking any type of nutrition.
Someone is definitely thinking outside the box with this treadmill desk. Do I think it will work? I don't think it will really take off, but I could be wrong and if it's making a difference and getting people moving I'm all for it.
This video was just one more reminder to me of the importance of keeping your body moving, trying to eat healthy, and take that extra walk around the neighborhood to avoid those extra pounds that tend to pile on when sitting in front of the computer or whatever else might be keeping you sedentary.

Food/Exercise Journal

I've recently recommitted myself to writing down my food and exercise logs in a journal. This is something I've been really good about doing the last 2 or so years of my life. I got a little off the bandwagon with the summer, but I've started it back up.
I like this idea for a couple of different reasons.
1. Accountability-It's like a little coach. Maybe I'm the only one, but I hate having to write down a junk food binge or not being able to jot down any type of activity for several days in a row. Even if I'm super busy I'll just get out and take a brisk walk so I can write something down for the day.
2. Recognize Habits/Trends-Getting everything on paper is a huge step to see what is going on. We like to make ourselves out to be perfect and oftentimes in our mind we think we're doing a lot. After a week of writing everything down you can look back and notice you might have a energy drop at 2 and you're always going for sugar or that if you don't get in a workout in the morning it doesn't happen. Just get in the habit of writing it down. Good or bad and then you can work on your weaknesses and recognize your strengths and build upon them.
3. It works-Of all of the clients I've trained the most successful were the ones who religiously kept a food/exercise log.
So what are you waiting for? Grab some notebook paper and start keeping a log of your food/exercise each day. Keep it simple and stick to it!!! I promise it will help you move forward in reaching your goal quicker than if you don't.

My new favorite treat!

For those of you that know me I definitely have a sweet tooth. I'm always on the look out for healthy low calorie options of treats I can have and not feel guilty about eating. A few of my favorites are frozen yogurt, sugar free pudding, fudge pops, yogurt and fruit, and my newest favorite...No Pudge Brownies!!!
The great thing about this stuff is you can make a single serving whenever you want so you don't get tempted to eat the whole pan. You just add two tablespoons brownie mix and one tablespoon sugar free vanilla yogurt. Mix together and microwave for one minute.
Add a scoop of low calorie ice cream and you have yourself a gooey low calorie brownie treat that won't show on your waistline. I found my box at Target and if you check out their website they have tons of recipes and places where they carry the No Pudge Brownie mixes. I hope you enjoy this treat as much as I do.

Are pets good for your health?

I'm a dog owner and I absolutely love it. Gunner is such a great little friend and he brightens my day in so many ways. He's always full of affection and loves even if I've had a rough day or I'm upset about something. He plays with me and loves to follow me around the house and check on what I'm doing. Right now as I'm typing this up he is napping at my feet. What a special little friend he is to me and I never realized the bond a person can have with an animal until I got my very own. This has got me thinking recently about the pet/human connection.
There are so many positive things about being a pet owner. I was very excited to share some of the things I found out...
According to the CDC pets are good for cardiovascular health. Owning a pet can lower your blood pressure, your cholesterol, and triglyceride levels.
Studies have also found that pet owners are more likely than people without pets to survive after hospitalization for a heart attack, and that owning a pet lowers anxiety and decreases feelings of loneliness and depression.
Pets also keep their owners fit from walks and chasing them around the house. Owning a pet increases the opportunities for outdoor activities and more exercise. (I know Mike and I like to do certain things outside so we can take Gunner along.)
A pet can give their owner a sense of meaning and purpose, companionship, and protection. This is especially great for empty nesters or older people who feel a void after a loved one passes away or all of their kids have moved away from home.
Take home message...if you're thinking about getting a pet find the one that is best for you and for your lifestyle. (The last thing we need is an impulse buy and more pets in animal shelters.) But hopefully after reading this article you wont just think of pets as annoyances that potty where they shouldn't and leave messes. They will become your best friend and along the way help you become a little more healthy without you even having to lift a finger.

Exercise and Satiety

Do you ever feel more or less hungry after working out? For me it depends on what I'm doing. After running I'm never really hungry just thirsty, but after lifting weights or swimming I am ravenous. I headed to the research to see what I could find on this topic.

The verdict...It looks like the harder you work and the hotter your body gets the less you want to eat. For example if you go for a morning swim you will still feel ready for a big breakfast versus going for a morning run it's more likely that you're not going to be hungry at all. This difference is largely due to the cool water keeping your core body temperature low. Swimming is not the only exercise that seems to not decrease your appetite. If you go work out but you're not working very hard you're likely to not reap the benefits of a decreased appetite either.

Take home message...work out to help trick your stomach into feeling more full and also when working out you'll want to make healthier decisions with your diet so you don't ruin the extra calories that you just burned off.

(click here for more information on this topic. Also I got this post idea from one of my readers. Please feel free to keep throwing questions out there and I'll do my best to answer them!)

Just a little reminder...

junk food takes a toll on your body and the way you react during the day!

The Body of an Olympian

So I'm trying to figure out how do I sign up for a body as lean as Michael Phelps and Darra Torres. Obviously I need to get my butt back into the pool. I heard during the Olympics Michael say he eats close to 10,000 calories a day. This seems a little out of control to me, but at his height and considering the calorie burn he's producing (swimming 4-5 hours a day) it's necessary.

I looked up the average calories burned for a 155 lb person swimming laps for one hour and it was pretty impressive...

freestyle (vigorous) 704
freestyle (light/moderate) 563
butterfly 774
backstroke 563
breaststroke 704

What have I learned? I need to get swimming again and blast some serious calories. Not only is swimming a great calorie burn, but it's low impact and anyone can do it. If you've been struggling with getting bored at the gym and doing the same things head to the pool.

(And for those of you who say I can't swim very well...just grab a kick board and do that for 30 minutes. I guarantee you'll be feeling it by the time you're done!)

Peanut Butter Fudge Recipe

If you haven't heard of this book or seen it already I totally recommend it. Low calorie recipes for all sorts of yummy food that we usually get rid of when we are watching our calories. I've been trying recipes from it and I have a new favorite that I had to share. For that sweet tooth it's a PB Fudge recipe that's super easy.

Ingredients:
Betty Crocker 18.3 oz box (Fudge Brownie mix, but you could probably use your favorite)
2 cups canned pumpkin
2 tbsp room temperature Peanut Butter

Mix brownie mix and pumpkin in bowl. Grease pan (9' by 9' is best) and put in mixture. Then mix the PB on top with a knife. Heat at 350 for 35 minutes (it looks like you should keep cooking it but take it out) and then cool in fridge for 2 hours.

This is super yummy and low calories too! I hope you try it and enjoy.

It's been asked if you taste the pumpkin in it? I notice the pumpkin most in the texture not so much the taste. The first bite tastes a little different than normal fudge, but after that I didn't really notice. Everyone will have to tell me what you think when you try it!

Great website...

I found a really fun website that I have to share with everyone. Make sure you check out the 30 second commercials about health listed on the top right of the home page.
Educating and teaching about the importance of health is so important. (It's one of the reasons why I have my blog...to share some of the things I've learned and continue learning.) What a great tool this is to get people moving and make fitness fun!
I hope you take a few minutes and check it out:
intermountainlive link

An interesting new study...

There's a new study that suggests the the way you think can lead you to a healthier lifestyle. It's called "Directed Thinking" and this is something I've always believed in so I was so excited to find research that it's been tested.

A group of 61 inactive college students were asked to think about ideas that fell into either "actions" or "reasons." Some of the students were asked to think and list reasons to increase cardiovascular performance and the other students were asked to list actions needed to do more cardio.

For eight weeks those that brought to mind the list of actions had an increase in their exercise routines whereas the group that thought of the reasons to workout didn't have an increase in their time spent exercising.

The mind has a greater impact on our body than we might think. I believe when you think of reasons to exercise we all probably think to be healthy, to lose weight, to feel good. These are all great things, but sometimes this can feel overwhelming especially if you are out of shape. By thinking of the actions such as join a gym, get a workout buddy, buy a new workout video, etc. These things motivate you to action. They get you moving. Instead of just thinking about the goal you break it down into what you can do.

Take home message: Don't underestimate the power of the mind. If you tell yourself over and over again working out is hard, you don't have time, you can't do it...it's very likely you're not going to. Use that brain power to your advantage and think of some ways to take action on your fitness goals and get moving!

Salsa Chicken

Want a quick yummy alternative to normal chicken. Make this salsa chicken. It's so easy and you'll love it!

What you need:
chicken breasts (I do a lot so I have leftovers. about 8-10 chicken breasts)
1 cup salsa (whatever you have around)
sliced onion (I used green, but again whatever is handy or you can cut this out. It's also good with bell peppers)
pepper, cayenne pepper, garlic, any other seasoning to taste
Put all of the above on low in your crock pot. In 4-6 hours you are ready to go.

I like to shred up the chicken and use it on salads, burritos, in soup, on rice, whatever you want. My favorite is to make a homemade Cafe Rio salad. Tastes just as good with half the calories!

Tired of normal exercise routines?

Make it fun again and get Wii Fit. Nintendo released their new balance board and Wii Fit game at the end of May and I finally got one. It is so much fun. I have had it for two days and I can't get enough of it. What a great way to get people moving and to do so in the privacy of their own home. I really love the Wii in general because the games are interactive and it makes you use your whole body, but Wii Fit takes this to the next level. You can do all sorts of things on this board such as lunges, pushups, downward dog, skiing, planks, single leg extensions, the list just keeps going. The game has 4 divisions of training: strength, balance, yoga, and aerobic. You can mix and match to your desire. It also has a scale built into it so you can do daily weigh ins and it tracks your progress with your BMI, weight, Wii Age, balance scores, and a few other fun things.
I really think that everyone should have a Wii and the Wii Fit game in their home and what fun it can be for everyone in the family to do together. (Another reason I really like the Wii/Wii Fit is because it's user friendly and people of all ages can use it from little kids to grandparents.) It makes getting the body moving exciting and new by making it into a game.

Cost of a Nintendo Wii-$249.
Cost of the Wii Fit game which comes with the new balance board-$90.
Cost of 10 extra years at the end of your life from exercising everyday-PRICELESS!

GO GET THIS!!!

I highly recommend this book to everyone who has a busy lifestyle and eats out. Keep this book in your car or purse and take a quick peak before you head out to eat. It has foods to avoid and those calorie nightmares that might sneak into your diet if you're not careful. I also love it because it's a picture book so you don't have to do a lot of reading and you can just scan through it real quick. It's as basic as the title reads...for any given restaurant/fast food joint it has 3-4 things you can eat and the top 3-4 things to avoid. Want a quick example? The Awesome Blossom at Chili's which I'm sure everyone has had...2,710 calories. That's just the beginning. That one might not surprise everyone because you can tell it's deep fried, but the Fiesta Lime Chicken at Applebee's has...1285 calories. That one definitely shocked me and this book is full of these kind of surprises.

Trust me on this one guys it's a must have!

Weight Watchers vs. Fitness Centers

Which one is better you might ask yourself? I found a great study recently that tested weight watchers against the gym. What was the result? Well their were actually pros and cons to both. They found that people on Weight Watchers (WW) lost more weight, but they actually lost quite a bit of actual lean body mass. Lean body mass or muscle is not a good thing to lose because it increases your metabolism and helps you to burn more calories throughout the day. A pro however is that WW participants were more likely to stick with the program and didn't drop out in comparison to people who were involved in a fitness center. Almost half of the people who start an exercise program on their own will quit within six months. The pros of the gym goers was that they increased muscle and lost more stomach fat (which is a huge plus in reducing health problems), but they didn't lose as many pounds overall in comparison to the WW group.

Take home message: I'd like to think one over the other is not necessarily better, but a combination of the two. You can't lose weight without exercising and you can't exercise and lose weight if you're not tuning into you calorie intake and cutting back. Also it is extremely helpful to set up a support system. With a program like WW you have weekly weigh ins and a group of people to lean on. Apply this to your personal weight loss journey even if you're not a member of WW. Start a program with a friend or find someone to be accountable to. By combining the best of both programs you will be more likely to succeed at reaching your goal.

Addicted to sugar?

I just have a little thought I'd like to share. I was reading in a magazine the other day and it said something that really stuck out to me. It was talking about breaking drug addictions and how when people are trying to get off of drug addictions they have to break them of the habit cold turkey. They don't take them off the drug and then let them shoot up a little bit at the end of the week to take off the edge.

I'd like to apply this to addictions we might have such as: sugar, soda, chocolate, fast food, etc. When you're trying to break the habit of these things it's really hard to do if you keep letting this stuff back into your system. The best way to get rid of bad habits is to get rid of it completely, and not allow yourself weekly or monthly splurges.

My challenge to you and to myself is to look at our diets and see what things we need to break free of to live a healthier life. Eat to live. Don't live to eat.

Teen Girls' Pregnancy Pact

I am really trying to wrap my brain around this whole thing. A few of my thoughts...

I feel really bad for these girls. Are they just screaming for attention? Uneducated? Coming from poor families? Or are they really just falling into the buzz of hollywood and thinking that having a baby is glamorous and fun?

Then media/school officials/their families try to point the finger. It's the movies out today like Juno and Knocked Up that are making people want to have a baby and they think things will turn out the same for them. No it's Jamie Lynn Spears fault. (She's Britney Spears little sister from the Disney show Zoey 101 that got pregnant at 16 years old.) Everyone's just trying to be like her. Let's face it today's teens are sexually active. This group of girls just went way to far and somehow made a bad idea sound like a really good one and they all jumped on the bandwagon.

I don't think it does any good trying to figure it out and blame someone. I guess the idea is to learn from these things, reach out to those that we can, and move on. It's really sad to me and I just hope it doesn't become a tipping point like high school shootings and now that one group of girls has done it that another group in Arizona or Wisconsin is going to jump on board.

Let me know your thoughts. I'm interested to see if this has struck a chord with anyone else besides me.

Pancakes for Breakfast...Count me in!!!

There was a study released June 17th that is helping to show the importance of eating breakfast and actually that by taking it to the next level and consuming about 600 calories for breakfast you can lose more weight. It's called the Big Breakfast Diet. When I first heard about this my initial thoughts were pancakes, sausage, bacon, etc. It's just another gimmick diet and there's no way this can work. But after doing a little research I liked some of the things I saw.

They had two groups on separate diets. One group followed a low calorie/low carb diet and the other group was on the low calorie/big breakfast diet. Here's the overall breakdown:

Low Carb Group

about 1000 total calories with 290 calories for breakfast

Big Breakfast Group

about 1200 total calories and 610 for breakfast

What were the results? After the first 4 months the low-carb diet had an average weight loss of 28 pounds while the big breakfast diet group lost an average of 23 pounds. It was after eight months, however, that the true benefits of a big breakfast diet became apparent. After eight months the low-carb dieters had regained 18 pounds. The big breakfast diet group continued to lose weight, losing another 16.5 pounds on average.

This is a substantial difference worth talking about. I always encourage my clients to really think about breakfast and make sure they get in a solid meal to start the day. One of my philosophies is eat breakfast like a king, lunch like a prince, and dinner like a pauper. This way you are tapering off the food as your body is winding down and you're not consuming extra calories that you don't need.

Take home message, evaluate what you're doing for breakfast and 600 calories might seem a little high for some, but 350 should be doable and your body and metabolism will thank you later for it.

(sample 600 calorie breakfast would be: 1 slice whole grain toast, 1 tbsp peanut butter, 1 cup milk, 1 cup orange juice, 1/2 banana, and 1 hard boiled egg)

Do you have a healthy body image?

I was at the pool today and I overheard two young girls (like 9 years old) talking about how fat their thighs were and how they need to lose weight. These girls were miniature and I couldn't believe what I was hearing. I think as women we are attacked daily about not feeling pretty, thin, and/or young enough. Satan has really figured something out by getting us down about our body and self esteem he can keep us from building up the kingdom and serving others. Poor body images are starting younger and younger. There has to be something we can do. Hopefully this post will give everyone a few insights on their body image and ways to make it a better.

With a positive or healthy body image, a woman has a real perception of her size and shape, and she feels comfortable with her body. With a negative body image, a woman has a distorted perception of her shape and size, compares her body to others, and feels shame and anxiety about her body. Being unhappy with your body can affect how you think and feel about yourself as a person. A poor body image can also lead to emotional distress, low self-esteem, dieting, anxiety, depression, and eating disorders. Developing a positive body image and a healthy mental attitude is crucial to a woman's happiness.

If you think you have a negative body image you are not alone. Women in the U.S. are under pressure to measure up to a certain ideal of beauty, which can lead to poor body image. Women are constantly bombarded with perfect celebrities in movies, models on magazines, people on TV, the super slim coworker who looks amazing, etc. By presenting an ideal that is so difficult to achieve and maintain, the cosmetic and diet product industries are assured growth and profits.

We all want to look our best, but a healthy body is not always linked to appearance. In fact, healthy bodies come in all shapes and sizes! Changing your body image means changing the way you think about your body. At the same time, healthy lifestyle choices are also key to improving body image. Make lifestyle changes: eat right, exercise, sleep 8 hours, and just take care of yourself. If you do these things you're naturally going to feel better about yourself. Along with making lifestyle changes, try not to obsess about what size pants you're wearing or what number the scale reads. If you need to lose weight to be healthy and get back to your natural weight that's one thing, but if your trying to force your 150 pound frame to be 20 pounds lighter you are never going to be happy.

It's definitely a process to change one's body image. Keep working at it and take it a day at a time. Hopefully if we all keep working together and encourage our sisters, friends, daughters, etc. we can change so many people's negative body image mindset to a more positive one.

Read this...

I want to start recommending good books on this blog. I love reading books related to health, fitness, nutrition, and the mind body connection. I thought I'd start sharing some of my favorites and my hope is that through reading them you can educate yourself and develop your own thoughts and let the things you learn become a part of you.

This was a fascinating book. It delves into the shift our foods have taken in the last 20-30 years. We are bombarded with tons of diets, low fat, low carb, high fiber, fortified, low sugar, sugar free, whole grain, etc. No wonder why our society as a whole is overweight and suffering from obesity. There are so many options out there that we hardly know what to eat.We think that we have a healthy food so we can eat the whole box.

A short summary of what I learned: Just get back to the basics. Eat clean, natural food. Realize where the food your eating is coming from and how it is being produced. Put extra money into healthy food, because the processed junk food is inexpensive and unfortunately it's everywhere.

Step outside of your comfort zone!

I've had quite a few posts lately about nutrition and food so I thought I'd add one in about exercise. My philosophy on exercise is doing something you like and make it fun. I'm all about the lifelong fitness. If you do something you hate eventually you'll burn out and stop doing it. I for example hate the elliptical machine for some reason. I've tried doing it several times but I usually stop after about 5 minutes. I love running, but after running a marathon last year I've had to find ways to trick myself into doing it. Right now I'm really liking just taking long walks with Gunner and hiking when I can.

So here are a list of ideas to mix up the routine:

• go swimming
• play frisbee
• sign up for 5K
• if your feeling like a challenge go for a triathlon
• sign up for yoga classes
• go to a cycling or kickboxing class
• get some videos...Billy Blanks anyone? (Taebo creator for those who don't know)
• switch your workouts to morning instead of evening or vice versa to mix it up
• get out in the yard and garden, mow the yard, or plant some flowers
• add some intervals into your workout
• play with the kids
• go to the park
• plan a sports date night

Also remember that it's good to mix up your routine and make the body have to use different muscles. Hope this gave you some ideas of ways to make exercise fun and keep you moving. Let me know what things you end up venturing into too. I'd love to share with the other bloggers out there.

6 Tips for Dining Out

Food is relatively cheap in this country, and as a result portions are often overly large, especially in fast-food restaurants. But if you're smart about what you order, you can get a healthy meal (including dessert) when eating out. Here are some guidelines:

• Avoid fried foods. Frying adds more fat to a food than broiling, baking, or sautéing. Restaurant fryers often use hydrogenated oils, a source of harmful trans fat.
• Avoid dishes prepared with gravy and heavy sauces. Because gravy is often made with fatty pan drippings from meat, it is relatively high in saturated fat. Many sauces are made with cream, which is also high in saturated fat.
• Ask the waiter how large the entrées are. If they're bigger than the meals you usually eat, consider ordering an appetizer instead or sharing an entrée with someone else. And you don't have to eat everything on your plate. Take home your leftovers for tomorrow's lunch.
• Find out how dishes are prepared. Ask whether a meal you're interested in is made with butter or animal fat. If it is, consider asking that the dish be prepared with olive oil instead, or that it be baked, steamed, or sautéed with less fat. Steer clear of meals that are prepared with a lot of cheese or cream.
• Eat a light, healthy snack. Munch on a piece of fruit or some carrots before going out. That way, you won't be so ravenous when you arrive at the restaurant that you'll gorge on the bread served at the table (which will probably be white bread and, therefore, have a high glycemic load).
• Share desserts. If you want a sweet dessert, consider sharing it with others at your table. You'll get the full taste, but just a fraction of the calories, sugar, and bad fats.

The All-or-Nothing Mindset

Have you ever filled up on your favorite foods the day before a diet? Or slipped off your diet and then figured the damage is done, so why not go for broke? If so, you've fallen victim to the all-or-nothing mentality, and research shows that people who think this way are more likely to overeat when they believe they've blown their diets (and then they feel like this angry dieting piggy.)

Changing this mindset and adopting a more moderate approach can help you achieve lasting weight loss. Nobody can be good all the time and if you expect that from yourself, you really are setting yourself up for failure, because there are occasions when you want to eat whatever you feel like, and there are times you need treats.

Here are a few solutions:

• Think differently. Changing your eating habits takes time and practice. Pick a catchphrase to focus on when the going gets tough such as
  
• "Progress not perfection"
  
• "I deserve to eat healthfully"
  
• "Every day is an opportunity to eat better"
  
• "Every little step adds up"
• "How will I feel after I eat that..."
  
• Include your favorite foods. Instead of being "on" a diet or "off" it, shoot for eating nutritiously in a way you enjoy and can continue to do. If you deprive yourself of your favorite foods, you'll be miserable and more likely to binge or abandon your healthy eating plan. (Myself for example I have to have ice cream and brownies in my food plan or I'll go crazy.)
  
• Change your dietary focus. Expand your diet to include a wider variety of fruits and vegetables. Make a conscious effort to eat produce, and you'll naturally wind up consuming fewer calories. Aim for a minimum of five servings a day.
• Honor your hunger. Break the diet mindset that says that feeling hungry is a good sign. Go too long without eating, and you'll feel tired and cranky and more likely to overeat when you finally do eat. Feed your body on a regular schedule.
• Stay on track. Slipping off your diet doesn't mean your weight loss efforts have been sunk. Even if you had two donuts for breakfast, you can still opt for a light lunch and dinner. By not letting minor setbacks derail you, you'll help ensure that your healthier habits have a lasting effect.
• Lastly, get rid of the mindset that there are good foods and bad foods. You can eat everything within moderation. It's just when we overindulge and consume too much of one thing that we end up feeling guilty.
  

Why lift weights?

I get asked this question a lot. And there is a misconception that lifting weights is only for men. Everyone (men, women, young, and old) can benefit from a weight training program. Especially if you want to lose fat and change your body one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that lifting weights can:

• Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long.
• Strengthen bones, especially important for women in preventing osteoporosis
  
• Make you stronger and increase muscular endurance
• Help you avoid injuries
• Increase your confidence and self-esteem
• Improve coordination and balance

There are all sorts of programs, machines, and routines so just start doing something. Ideally at least twice a week. If you don't have a gym membership you are not out of luck. Some of the best exercises you can do are push ups, sit ups, lunges, and squats.

Try this healthy treat...

I'm the biggest ice cream lover out there and I'm constantly on the look out for a healthy snack that will satisfy my sweet tooth after a meal (besides ice cream.) I think I might have found a good one. It's not super creative, but it's really good. I used low fat vanilla yogurt, frozen raspberries, and a little granola. Layer to your desire and then eat up. I was thinking this would also be good to do with low fat chocolate pudding and cool whip. I will do that next time. Thought I'd pass this along and I will keep you updated as I discover more options as the summer continues.

Just get moving...

Did you know that when sitting at a desk typing and doing general office duties you burn on average 112 calories a hour? Compare this to taking a walk at 3.5 mph on a level surface which burns 258 calories per hour. (These figures are based on a 150 pound person. The calories burned will vary depending on a person's weight. The more you weigh the more you'll burn...)

Oftentimes we feel that to be healthy and especially to lose weight we have to do intense vigorous exercise for hours on end. I have really GREAT news! Just get moving. Do anything. I enjoy getting outside because there are so many things you can do jog, walk, bike, garden, hike, fly a kite, throw a frisbee, walk your dog, mow the lawn, fish, ski, etc. Are we getting the point yet?

A study from the Centers of Disease Control and Prevention found that more than one-third of U.S. adults-over 72 million people-were obese in 2005-2006. This includes 33.3 percent of men and 35.3 percent of women. I believe there are lots of things contributing to this overwhelming number of people who are obese but inactivity in my opinion is one of the number one contributing factors.

We live in a fast paced society. We drive everywhere even if where we are going is just half a mile away. Most of us have office/desk jobs where we are sitting in front of a computer screen all day and when we get home the last thing we want to do is go to the gym. Fast food is everywhere and quick processed food is what we turn to when we do cook because it is quick and easy. These are just a few of the changes in the last 30-40 years, but what we need to do is recognize them because I'm sure things are going to continue in this same direction into the future.

I WANT TO ISSUE A CHALLENGE. Make a few small changes in your life and they will impact your lifestyle and health in a big way as they add up. You can't change your job and sometimes you might have to head to Wendy's, but you can be as active as possible and cut back on eating so much. Park you car farther away from the entrance at the grocery store or mall, use stairs instead of the elevator, take breaks at work and walk up and down the hall a few times or take a walk during your lunch break, add more fruits and veggies into your diet, cut out soda, or just say no to super sizing your meal.

There are lots of temptations and things that make it hard for us at times to be active, but I also know there are lots of simple changes we can implement into our lives until they become second nature.

Check the website below to find other activities and the calories burned per hour:
http://www.calorie-count.com/

I hope you enjoy...

I'm starting this blog to help anyone who's interested in becoming more healthy. I want for everyone to feel their best and I thought this would be a great way to educate and help get some of the good information out there. There are so many myths, fad diets, the latest workouts, and the pressure to be thin these days that I wanted a platform to voice my insights and help teach others some of the things that I've learned.

I received my degree in Exercise Science with an emphasis in Fitness and Wellness at Brigham Young University. I also have a personal training certification from the National Academy of Sports Medicine as well as 2 plus years of personal training experience. I have always had a love for sports, nutrition, fitness, and health since I was a little girl. I enjoy doing anything outside, I played basketball and swam all growing up, and the last few years I've been more into lifting weights and running. I've ran lots of 5K's, 10K's, one half and full marathon, and I'm training for my next marathon in September. I also want to get back into ballet dancing and yoga.

So here it is...I hope you enjoy. Please let me know if you have any questions and I will do my best to answer them. I will also try and provide references and tools to back up my findings to help you learn more about the topics I cover if you are interested in learning more on your own.