The Inevitable Resolution

DUN DUN DUUUUUNNNN...

It's the time of year for resolutions. Before we get into what yours or mine are....

First, let's take a look at the word "resolution." Resolution means a resolve or determination. It's deciding something needs to be done and then creating a course of action to achieve that goal. Think about that before you start naming your resolutions for 2011.

It seems it has been a tradition, if you will, for as long as I can remember, that we make resolutions at the turn of each year. These resolutions are made in the spirit of a new beginning but, unfortunately, are forgotten by the time Valentine's Day rolls around. So rather than JUST tell you what I hope to achieve this year, I want to tell you how to succeed with your own resolutions.

First, make a list. No, really, sit down and physically compile a list of the things you want to do this year. After that, go through the list and decide what what to achieve first and start there. What's most important? The big three are usually financial (make more money, save more money), life milestones (get married, have baby) or fitness related (lose weight). We are going to focus on that last one. 

After you have everything important to you listed, look at each task separately. Make a plan of action. That basically means start listing/brainstorming things you can do to get you closer to your goal. For example, if your goal is to lose weight start thinking of ways to accomplish that task. You might consider getting a gym membership or a workout program and a diet regimen. If it's a big goal, break it up into smaller goals. If you have to lose 50, 60, or 100 pounds, break it up into 10 pounds increments. If you want to run a marathon, start a marathon training guide!  Start with 1 mile, then 3, then 5, and so... until you're where you want to be. 

Once you've decided what your goals are, tell someone. Get a buddy, tell a friend or family member, join a group, etc. Accountability is probably THE BEST way to succeed. Not just in weight loss but in anything. Telling and including others helps hold you accountable.  Maybe that person has similar goals and so you can keep each other honest!  

That's it! Really! Make a list, check it twice, find a helper! You'll do fine.

Good luck!

Have a happy, healthy New Year! 

Merry Christmas

So what's on your list this year? Me? I'd like a lot of things but what I really want is to pass on fitness. No really. I want it to catch on and the one's around me begin to see it's really best for them. I wanted to inspire and motivate those around me and help them get healthier.

I'm sure I've been he butt of more than a few jokes. That's fine. This fitness thing makes people uncomfortable. It makes me happy so laugh all you like, I'm gonna keep doing it.

I do have a couple of things to add that make it to the wishlist. :)

For starters, anytime someone buys something from me I'm donating 50 percent of my profits to Toys for Tots. Christmas IS about giving, after all.

Also, all new coaches sign up for free until December 31. Do it now!

I MIGHT want a new pair of Nike's, too. :P

Merry Christmas. Next time we'll talk about Resolutions!

Portion Control Tips!

So, with the holidays fast approaching I've decided to whip up a little advice for portion control. This is probably the time of year when portion control matters most, what with buckets full of mashed potatoes at every table.

1. Kid Plates - Don't look at me like that. I'm serious! I eat off of little kid plates, sectional plates, bread and butter plates all the time. You're basically playing an optical illusion on yourself. When we eat off of large dinner plates, we WANT to fill them. But doing that means over eating. By using a small plate, we fill it and it's still an appropriate amount of food.

2. Measuring Cups and Spoons - But you're not baking! I know. I used them to serve my food rather than using serving spoons. That way I'm not eye balling the portion and possibly over estimating the amount. I KNOW I'm eating what I SHOULD be eating.

3. Drink Water - Water is good for hydration, yes. But if you drink a glass before each meal, you'll feel fuller faster. You are far less likely to over eat!

4. Eat More Often - By eating every 3 - 4 hours hours you don't get hungry, your body is always in burn mode, you have more energy and you don't go a-hogging every morsel in sight.

5. DO NOT Skip Meals - Ever. EVER! If you skip meals to conserve calories you're actually having the opposite effect. After about 4 hours your body goes into starvation mode and starts to store all the fat. That's counterproductive. Plus, when you skip a meal, you're starving by your next one and are more likely to over eat and make bad food choices because you're so hungry.

6. Split Meals - This is for when you're dining out. Restaurants always serve huge portions so if you eat out, split a meal with your dining partner, eat half and take half home, or eat off the kids menu if you can.

7. DO NOT Eat Out Of The Container - Don't eat food directly out of it's container (cereal, popcorn, pretzels, etc.). Get the portion size out and put the rest away. OR when you bring it home from the grocery store, pre-portion your snacks into little snack bags and THEN store them. Either way, don't eat from the box, bag, carton, etc. If you do you're probably going to eat more than you should.

8. Eat SLO-O-OWLY - I know this sounds ridiculous but it seriously helps. Eat food more slowly and your body has time to realize it's full.

Best advice is to combine and use these tips each and every time you eat. Portion control is a HUGE factor in successful weight loss. If you have other suggestions, feel free to post them! Good luck!

Hi! This is a video I recently completed showing my before and after progress. It's my first time using fancy shmancy movie making software. I used Windows Live Movie Maker. It's super simple, forgive me!

Protein Pancakes!

Protein Pancakes

My friend, Stephanie, gave me this recipe a couple of years ago. I made them this morning and it occurred to me that I hadn't posted them here. Silly me! These Protein Pancakes are ridiculously easy and fast as well. It's all lean protein and complex carbs. It's a great way to start your morning or an easy snack. I'm going to give you the basic recipe but note that the amounts can be increased to make a huge batch and stuff can be added to the mixture to add variety.

Ingredients

1/2 cup oatmeal

1/2 cup egg whites (I use All Whites, doesn't really matter. It's just easier when it's in a carton)

1/2 cup low fat cottage cheese

Directions

Put all ingredients in a blender and blend until smooth.

Spray skillet with Pam (I use Olive Oil Pam).

Pour small, equal portions of the batter onto the heated pan. Cook until brown (about 30 -60 seconds) then flip and repeat!

See, it's very easy. You could also add frozen fruit or applesauce to the batter in the blender. You can top them with sugar free fruit spread, peanut butter, honey, whatever your pleasure.

If you decide to make a big batch you might want to make it in the amounts listed above, and just do it more than once.

Note: They're not as poofy as regular pancakes. Also, they don't seem to bubble when they're ready to flip so you'll have to keep watch.

Enjoy!

NO EXCUSES!

I come from the no excuses school of fitness. I know that sounds harsh. But that's what works for me. If I constantly gave myself excuses I wouldn't make any progress. I can think of 10 million reasons why I shouldn't work out tomorrow. If I constantly succumbed to that ideal I'd still be 240 pounds. That's why I say "no excuses."

To be more accurate, because I'm sure you're saying to yourself there has to be SOME acceptable reason, there are a reasons not to exercise.

Yes...you're on your death bed and/or bleeding profusely....

I kid.

Kinda.

Not really.

I'm not saying that if I have 104 temperature I shuffle along in my robe and slippers. If I'm injured I don't hobble along through my routine. I take time to care for myself. Everyone should. What I'm talking about are those days that I set aside for myself to exercise, and then getting there and giving myself reason I don't have to.

It's kind of a pet peeve when someone says, "I just don't have time." Bullshit. You can get in a pretty intense workout in 30 minutes or less. There are probably a million ways to maneuvers\ one's schedule to fit in a 30 minute slot for your health. I am a mother of three and a full time student. There are errands, school events, chores, homework assignments, etc. to be done every single day. My family also requires my time and those relationships are important. If I can make time, I know every one else can. Even when I did everything I do now AND worked two jobs I STILL fit it in. Granted, not as often as I do now, but at least 3 or 4 days a week.

Another common excuse "is this condition or that condition prevents me from working out." No, sorry, no dice. There are very few physical ailments that won't allow physical activity. If you're a paraplegic, sure, you can't move. I won't scold you. If you have one arm.... do one-armed push ups. Bottom line, if you have working body parts then move them. Do whatever you can to make yourself healthy. You only get one life. You only get one body. Take care of it.

A Day in My Diet

Hello!

I wanted to post up a quick example of how I eat in a typical day. Keep in mind I'm pretty active. On less active days I eat fewer calories (around 1300-1400). On more active days I eat more. Makes sense, right? ;)

Here's today's menu:

7:30 - 1 cup shredded wheat bran with 1/2 cup 1% milk, 2 cups coffee

10:30 - 1/2 cup oatmeal with a handful of almonds (roughly 8 - 10) and a few dried cherries

1:30 - A mixed greens salad with 1/2 a tomato diced, 1 carrot, 2 slices of turkey with lemon juice and pepper.

4:00 - 1/2 c yogurt with a handful of walnuts (about 8)

7:00 - Turkey burgers on whole wheat buns, 1 leaf lettuce, 1 slice of tomato, dill pickle, mayo (made with olive oil) and yellow mustard

I'll have a bunch of water in there and possibly some tea.

This whole day is just under 1600 calories. I have weight lifting and some intense cardio scheduled for today's workouts in addition to my regular daily activity (cleaning house, errands, playing with kids, etc). I'll burn 2500 - 2600 calories. My calorie deficit will be some where around 1000 calories for the day. That's a pretty good deficit if you're looking to lose 1-2 pounds per week. I have a few pounds left so that's good for me. I try to keep my deficit in the 500 - 1000 calories range. When I'm maintaining I won't have that deficit.

If you notice, I'm eating every 2 - 3 hours. My meals aren't very big but they come often. I'm never hungry. I never feel too full, either. This is the best way to maintain energy throughout the day as well as keeping your body in a "fuel burning"mode. Your body is less likely to store fat if it's getting just as much food as it needs often.

I also eat a variety of foods including fruits, vegetables, lean meats, healthy fats, and whole grains. This way I'm getting everything my body needs and I'm not bored with my meals. I believe in "food as fuel" but I also like to enjoy what I'm eating.

I use caloriecount.about.com to track my meals and activities. Keep in mind it's an estimate but it's a good idea to keep track anyway. Most people underestimate their calorie intake and over estimate their calorie burn. So, keeping track helps eliminate that. In addition, keeping track of your food means you're less likely to "cheat" and eats foods you probably shouldn't, or you're more mindful and can augment your entire daily diet to make up for it, or you can work out a little more.

Remember, healthy living is part exercise, but mostly diet. You need both to see results.

Good luck! :)

Tasty Tuna

Tuna Patties

These are so easy and really full of protein

Ingredients

1 large egg

1/4 tsp garlic powder

1 tbls chopped onion

1 can of tuna

Direction

1. Spray skillet with cooking spray olive oil or cooking spray and heat on medium.
2. Mix all ingredients together well.
3. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.
4. Cook patties until both sides are a light brown.

These are awesome because you can easily add extra stuff. You could mix in bread crumbs if you like. I like to add a little drop of lemon juice and add pepper. You can add a little red pepper to make them spicy.

I often eat them on a whole wheat bun with a thick tomato slice and some red leaf lettuce.

Enjoy!

Some Shocking Before and After

Okay.. so you want to see where I started and where I am now?

The left was me maybe 5 years ago teetering the scale around 240 pounds. No, I don't know my exact measurements at that time. I never took any. I didn't want to know. Ever. I did take them at the start of my new fit life but I admit I didn't keep them.

The right is me as of 9-6-10. My current measurements are in other posts. Check the arms! I look at that picture and it makes me smile. Those are SKINNY jeans. I bought them 6 months ago and they didn't quite fit. Now I have a little room around the waist.

Being involved with Beachbody has changed my life.

So, how's that for a visual comparison?

What am I doing?

I've had a couple of friends ask what I'm currently doing so I thought I'd post my workout regimen.

Right now I'm doing a hybrid of Chalean Extreme and Turbo Jam with a little running and Zumba.

Chalean Extreme is a 90 day strength training program that helps you build strong muscles and get lean. There are three 30 day phases. First the Burn, then the Push, then the Lean. There is also some pretty intense cardio interval training involved in the program. Turbo Jam is a more cardio centered program that combines dance and martial arts. I've been doing this program for three years and I just love it.

I just started my second bout with Chalean Extreme, adding Turbo Jam to the mix this time. I wanted to kick it up a notch, so to speak. I'm also running often because I would like to do some marathons this year. Running has never been my strong suit. So I figure, what better way to get good at something than to just do it and do it often.

Here is a one week sample of this hybrid.

Monday - Burn Circuit 1, Punch Kick and Jam, AM 3mi run

Tuesday - Burn Intervals, Ab Burner

Wednesday -Burn Circuit 2, Turbo Jam 2, AM 3mi run

Thursday - Burn It Off, Recharge, Ab Jam

Friday - Burn Circuit 3, Turbo Jam 3, AM 3mi run

Saturday - Zumba, Fat Blaster, OptionaL Run

Sunday - rest day

My first time through Chalean Extreme I lost 16 inches over all and 11 pounds. Then I took a month break, doing whatever I felt like over then end of Summer. I started again and I'm about a week in. I'll be following this schedule for the first 30 day and then I'll move on to the Push Circuit. That will look pretty much just like this one, except different strength training exercises.

I'm going to post my progress at the 30 days mark every 30 days. So, here's day one's measurements. At day 30 I'll be posting the new measurements.

Waist - 32.5

Hips - 40

Abductors - 40.5

Chest - 33.5

R arm - 12

L arm - 12

R thigh - 22.5

L thigh - 22.5

Weight - 154

Keep coming back!

If you want to know about the programs I'm using just send me a message or go to my website. http://www.beachbodycoach.com/ginn81 click "Shop" and look for the programs. Good luck!

Tips for Muscle Soreness

Everyone experiences muscles soreness at one point or another. If you've ever exerted yourself, whether it's an intense workout or hard labor, you've felt soreness. Before you can treat it, you need to understand it.

Why do my muscles get sore?

What you experience after a hard workout is called Delayed Onset Muscle Soreness or DOMS. DOMS is felt 24 - 48 hours after an intense workout. When you train your muscles you cause microscopic tears in the muscle. As the muscle heals, it rebuilds itself, making stronger, bigger muscles. If you're a beginner, you will experience more severe DOMS. After a while, your body will grow accustomed to the exercises and you will experience less or no soreness. That means what you're doing isn't having the same effect and you will need to increase the intensity of your workouts. Keep challenging yourself!

Is it okay to train through muscle soreness?

If the soreness is mild, feel free! Train right through it! As you work out, blood will get pumping and your body will get warmer. The soreness will dissipate. However, if soreness is very intense then I would suggest waiting. Listen to your body and let it heal.

What are some tips for treating muscle soreness?

Well, I personally like being a little sore. Muscle soreness lets me know I worked hard and I am making progress. No pain, no gain, right? I see muscle soreness as a good thing. I realize that probably puts me in a minority and so I will share some tips to treat muscle soreness. Keep in mind that there are no 100% effective treatments for DOMS but some people have found certain methods helpful. Obviously, you can just wait it out. Give yourself a couple of days to completely recover. Some people report that massage is helpful in reducing soreness. Mostly, it just feels nice. Taking relievers such as aspirin, ibuprofen, or naproxen sodium can help reduce soreness. Stretching or yoga also feels good and have been reported to help reduce soreness. Active recovery, which is lower impact aerobic activity, can help warm up the muscles and reduce soreness. One of the best ways to treat soreness is to prevent it! Make sure to warm up before training muscles and you'll experience less soreness after the workout.

If soreness exceeds a couple of days, you may want to take a visit to your doctor. Remember that getting fit is awesome. It's even better if you've made a schedule and you're sticking to it. But if you hurt yourself you can't train at all so make sure to listen to your body!

Again, thanks for reading. If you liked this or any other article, please follow me! If you have any questions, please ask. If you'd like to know more about Beachbody's products, becoming a coach, a free Team Beachbody membership, or anything at all fitness related, feel free to send me a message. Any suggestions for future articles, let me know!

Have fun and stay fit!

How Important IS water?

You always hear dietitians, doctors, fitness experts, nutritionist, etc telling you to drink LOTS of water. That's great and all, but you have questions? Is it REALLY that important? How much water should I drink? But I hate the taste of water, what do I do? And a myriad of other burning questions, I'm sure. Hopefully, I can help you with some of those questions.

Is it really that important? Yes. Water replenishes your body's fluids. Your body is about 75 percent water - or should be. If it isn't, then you're dehydrated. Dehydration occurs when the amount of water leaving the body is more than the amount the body is taking in. When your body is dehydrated you may experience certain symptoms that let you know you're dehydrated. Symptoms include dry mouth/lips, dry eyes, no sweating, muscle cramps, nausea and vomiting, heart palpitations and lightheadedness. Severe dehydration may cause confusion and weakness and even cause coma and death! So DRINK!

How much depends on your activity level and what you eat and where you live? Everyday your body loses water through breathing, perspiration, and .... potty breaks. So, for your body to properly function you need to replace what you use. You can do a lot of math to figure out how much exactly you need, but since I've already done it, I'll tell you - about 2 liters of water per day to replace the water your body uses to function. Or you can follow the 8X8 rule that you've heard since you were a kid. Drink eight 8 ounce glasses of water a day. If you don't want to measure your water, a good rule of thumb is to drink enough water that you don't feel thirsty. If you are feeling thirsty, you're already behind! Also, you should be urinating pretty regularly (about 1.5 liters a day) and that urine should be pale yellow. Yum!

There are other factors, as well. If you increase your level of activity, you'll need to drink more water. However, if you do long bouts of intense activity you might want to drink a sports drink to replenish the sodium you lose. If you live in a hot or humid environment you'll sweat more and that will require additional water. If you're ill, pregnant or breastfeeding the body will also need more water.

But you HATE water? There are a lot of foods that can help with hydration. For example, watermelon or tomatoes are mostly water. Some other drinks contain water, such as tea or coffee, but caffeine also dehydrates you. So don't rely on those as a means of hydration. Just because it's wet, doesn't make it water. If you really just can't stand water or you want something with some taste, try adding a little lemon or lime juice to your water. It gives it a yummy citrus flavor without sacrificing the hydration.

Another helpful hint about water - Well, it helps with weight loss. Dehydration can halt weight loss efforts so drink plenty of it. It also helps fill you up between meals so you don't find yourself munching.

I hope this answered questions, educated, and made pour yourself a tall glass of water. Have a great day!

References:

http://www.mayoclinic.com/health/water/NU00283/NSECTIONGROUP=2

http://www.medicinenet.com/dehydration/page3.htm#tocf

http://ezinearticles.com/?Fun-Facts-On-Water-For-Children&id=935036

Why Is America Fat?

Americans are more overweight than in any other country. How did we get that way? Most experts blame a combination of factors, including our parents, huge portions, a reliance on convenience and miracle diets.

Our parents are responsible for many of our values, views and habits - the good as well as the bad. I know a lot of people, myself included, who grew up with our parents telling us if we clean our plate we'll get a treat. That "clean your plate" ideology follows us into adulthood and we continue to clean our plates, even after we're full. This is a very old-fashioned ideal that thrives in many households across America. The "clean your plate" idea originates during WWI to encourage conservation of food supply. Or maybe it all started with a mom who really did not want to waste a well-made dinner. Anyway, the "clean you plate" mentality comes back to haunt us in the form of "saddle bags", "love handles", and "muffin tops". This, with increased portions in nearly every restaurant, is contributing to American's weight problems leaving 65% of adults overweight or obese. What's more frightening is the portions have increased over the years.

In addition to increased portions and the "clean your plate" mentality, American's have gotten lazy. Our society loves convenience. Hell, we even brag about it. We can do everything without doing anything. We can get dinner from a window, we can do nearly all of our errands online, we drive everywhere. And when we actually GO to the supermarket, we have our choice of pre-made meals ready to go. Exercise is more of a hobby and less a way of life. A CNN study tells us that 7 out of 10 American adults don't exercise regularly. Ideally, we should be exercising 3 to 5 days a week for at least 20 minutes for the average person. Lack of activity can lead to heart disease, stroke, diabetes, and other conditions and is attributed to some 300,000 deaths each year.

Americans aren't blind! We recognize our increased weight gain, but our bad habits are just too hard to shed. We immediately look for the fastest, easiest way to get results. Unfortunately, that leads them to crash diets and pills. These hard to believe scientific breakthroughs are not all they're cracked up to be. Sure, you lose weight. But the problem is you don't lose it in a healthy way. The first problem I see with miracle diets is they don't teach you. The bad habits that caused the weight gain are still there. More so, these miracle diets harm our body in ways that make it difficult to maintain weight loss in the future. Many of the diets wreck havoc on our metabolism . A decrease in metabolism means we're more tired, gain weight more easily, and burn calories more slowly.

So what do you do? It's okay to clean your plate. Just don't overfil it. Eat smaller portions. Move! The best way to get and stay healthy is to eat a healthy diet and exercise regularly. Even if you've fallen prey to one, or all, of the previous problems, don't fret. It's never too late to start being healthy. You can always increase your health.

Good luck in your journey. If you enjoyed reading this or any article, please follow me. There's more to come.

Sources:

http://www.usatoday.com/news/health/2003-09-23-clean-your-plate_x.htm

http://archives.cnn.com/2002/HEALTH/04/07/americans.exercise/index.html

http://www.alternet.org/story/15119/

Updates

So who is this sexy young thing? Why, that's me!

My newest addition to my workout regimen is biking. I've been biking 20 miles about 2 - 3 days a week. That is me, covered in sweat, stopping for a drink along the trail. Biking is such a good workout, it's great cardio and it really helped me over my most recent plateau.

Water is good for you. It keeps you cleansed, curbs mindless munching and keeps you hydrated. This is one of two 32 oz jugs I carry with me every day. I got this one foe a dollar. They are generally pretty cheap and easy to find. Find yourself one.

Fitness is Nature's Stress Reliever

Everyone gets stressed from time to time. And what do most people do? They grab for that bag of chips, slice of cake, or plate of cookies.

STOP!

Next time you get angry, stressed, depressed or feeling otherwise unlike yourself, don't go for food. Food is a temporary relief. After you've gorged yourself, you're still mad about whatever you were mad about to begin with AND you feel bad about over eating. It's a viscous cycle.

Next time you're feeling bad - exercise. Go for a walk or run, ride a bike, take a few swings at your punching bag, lift some weights. Do SOMETHING! You'll feel better.

Why?

Exercise is your body's natural stress reliever. That statement is not just something in an advertisement - it's science. When you exercise, stress hormone's decrease and your body releases increased endorphins - the body's own chemicals that make you feel good.

In addition, exercise can provide a distraction from what made you mad in the first place. You stop thinking about why you are mad and you focus on a therapeutic, methodical task. Exercise often requires that you focus and so it's good as a distraction.

Finally, exercise promotes positive self image. When people feel good about themselves, they feel good in general. Not only does it make you feel good on the inside, it'll make you LOOK good on the outside. You'll be changing your body without even knowing it!


Click here for more information!

Team Beachbody Coach

I know this site has been neglected. I'm still into fitness. I haven't fallen off the horse. In fact, I'm making fitness my job! I have become an Independent Beachbody Coach with the team Platinum Presenters.

I love beachbody. I have had such success with their products over the last 3 years. First with Turbo Jam, then with ChaLEAN Exteme, and soon with Turbo Fire. I've lost around 80 pounds. I'm still going and still finding myself excited to be going. They have a huge selection of effective workouts out offer.

The coaching opportunity had been staring me in the face this whole time and I thought I couldn't possibly do something like that. It's a shame I didn't get started earlier. Being a coach fits me in that I get to help people with something I've grown to love - fitness! I get to offer product and programs I love and trust.

I have to say... I'm happy with this decision.

Look for this blog to be more active again. I apologize for my absence.

Happy New Year!

It's time again to set those New Year goals.

Basically, I want to get to 140 pounds and see where I am. When I was fit and 17 I was about 128 - 135. I looked good! However, my body has changed with the birth of my three children and I'm graciously giving myself some room. I have a little more "junk" now to consider. ;)

So, with this goal set in mind I went looking for articles and what not on New Years resolutions.

These are the fruits of my labor.

This article talks about why last years resolutions didn't work. One statement that really caught my attention was, "If you don't truly want it for yourself, you won't be able to take the actions needed. " In regards to fitness, this is 100 percent accurate. If it's not something YOU want to do for YOURSELF you won't succeed. You'll end up making a million and one excuses, feel resentment or frustation and quit. You need to do it for you and no one else! The article also talks about setting realistic goals, which is something I mentioned back when I started this blog. Your goals should be realistically attainable. If you want to lose 50 pounds, start by losing 10. And don't expect to lose it in a week! Realistic and healthy weight loss takes a little time. Generally, you'll want to lose 1-2 pounds a week and that's pretty steady.

This article discusses the reasons people tend to avoid exercise like the plague. People think it's boring, painful, and obligatory. The author suggests you change your perspective. Exercise is something a person really needs to do to live a healthy life. Look at it with a different mindset. From experience, once I stuck to it and started feeling the positive effects I noticed I lost my temper far less often, I felt more energetic in general, I even stopped feeling depressed. Think of exercise as a trip to the spa for your body. You're doing something good for yourself that will make you feel better - mind, body and soul.

This article is from the perspective of a personal trainer. They talk about ways to succeed in the new year starting with personal habits. Before I started working out (and after, for that matter) I had to change some of my habits. I mean, what is starting a fitness program? Is it not changing your habit to be lazy? You'll have to change other habits, too. Like making sure you get enough sleep and eating well. It also talks about one of my favorite ways to train. Intervals! Instead of spending 1 to 1 1/2 hours aerobicizing yourself to a mundane death, do spurts of high intensity activity. Biggest plus is it takes less time! I'm a fan of that! :P

What are you're goals for the new year? Do you have a plan to succeed?

Whatever your goals are, good luck!

5 Reasons You Can't Lose Weight

I saw this on the Beachbody forums and thought this would be a fun tidbit to share.



5 Reasons You Can't Lose Weight -- and How to Eliminate Them

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

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

The Fix

• Find your measuring cups and spoons. And if you don't have one, buy an inexpensive kitchen scale.
• Measure out the recommended portions of everything you eat for a week. You'll quickly learn to accurately identify a 1/2-cup serving of pasta, a 2-ounce muffin, a teaspoon of butter, a cup of cereal, or a 4-ounce portion of chicken.

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

The Fix

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

3. You Eat Without Thinking
Do you nibble off the plates of others? Constantly taste while cooking? Feed small fry in “one for you, one for me” bites? Each mindless nibble averages 25 calories, and with only four mindless bites a day, you gain a pound a month!

The Fix

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

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

The Fix

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

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

The Fix

• Try tough love: Stop blaming others, the weather, your job, your life, the dog, etc. Focus on reaching your goal. "People lose weight every day, often despite overwhelming odds," Somer says.
• List your excuses, and then brainstorm solutions. Lack of time? Cook large quantities and divide into single portions to eat throughout the week. Keep meals simple, and buy prepared foods, including sliced veggies and fruit.

Finding ways to eat right makes you not only slimmer and healthier but also physically younger: Maintaining a desirable weight can take 6 years off your RealAge



Personally, I'm entirely guilty of number 3. My youngest will often feed me bites or I'll taste test while cooking or munch a bite of this or that while I'm making lunches for the next day. A pound a month will certainly slow down progress.

Anyway, some great advice.

OH YAY! New Toys!

So... I was poking around BeachBody.com which constantly prompts me to review my bank about and see if I can order anything new. :) Anyway, I ran into a thread in the Turbo Jam section of the forums that talks about Chalene Johnson's new program. Chalene Johnson is the creator of the Turbo Jam program I'm doing at the moment and one bubbly ball of energy. So I was reading up on her new ChaLEAN Extreme program and I'm SO excited! I can't wait for October!

YAY!

And here is Chalene mentioning it on her blog.

Surge Training!

So a friend of mine sent me an article this morning and I thought it was an interesting take and cardio routines. It's called Surge training. It's similar to interval training with it's burst of energy for 30 - 60 seconds and then a rest period. For example, one could run their ass off for 30 - 60 seconds and then take it to a brisk walking pace for a rest. Then you'd repeat that three times. A lot of programs out there use burst of energy, intervals, anaerobic portions to inhance the fat burning. This seems to have taken that idea and branched out. I like it because it can be easily adapted to any cardio that you do. I also like that they mention how pills are shit, diet is important, and strength training is also beneficial. It's not a promise of impossible results with no work. Here's the article.

Surge training promises to work off the weight

Wednesday, September 17, 2008
By Jack Kelly, Pittsburgh Post-Gazette

If you want to drop those extra pounds, you shouldn't work out more than about half an hour a week, says Dr. Dan Pompa, a Wexford chiropractor who is one of the nation's chief advocates of surge training.

As a college student at the University of Pittsburgh, Ann Caldwell, 23, was on a host of medications and couldn't lose weight no matter how much she exercised. But she's lost more than 30 pounds on her 5-foot-4 frame in the year and a half since she started following Dr. Pompa's exercise and nutrition recommendations.

"I was one of those gym rats working out hour upon hour with no result," she said. "Surge training has changed my life. I don't diet. I've never felt better."

Ms. Caldwell was so impressed with what Dr. Pompa has done for her that she went to work for him.
Surge training consists of short spurts of intense exercise, followed by rest.
"It's similar to the concept of interval training, only done within a more limited time frame and with a strong focus on the importance of recovery time. It's the difference between a sprinter and a long distance runner," Dr. Pompa said.

Surge training works not so much because of what you do while you're exercising but because of what your body does after you've finished, Dr. Pompa said.

"To understand 21st century weight loss, you have to understand hormones," he said.
The right kind of exercise stimulates hormones -- chiefly human growth hormone or HGH -- that burn fat and build muscle, Dr. Pompa said. But if you do the wrong kind of exercise, you'll stimulate instead hormones which resist fat burning.

"The point of surge training is to shock your body into responding physiologically so that when you're done exercising, you're in a better metabolic state for getting toned," Dr. Pompa said.

Rest is critically important, so you should allow at least a day between each surge workout, he said.
"You work against yourself if you don't do that," he said.
The purpose of surge training is to burn up the glycogen (a sugar the body creates that is the primary short term source of energy) in our muscles, forcing the body to create more from our deposits of fat. The fat loss actually occurs in the 24-36 hours after we've exercised, not during it, Dr. Pompa said.

He recommends doing a high intensity aerobic exercise for 30 to 60 seconds, followed by two to three minutes of rest, whatever is required to recover your breath and get your heart rate back to normal. This should be repeated three times.

"That'll be enough to deplete the glycogen in your muscles," Dr. Pompa said. "Research shows that beyond three or four sets there is very little additional benefit for the effort expended."

Almost any form of cardiovascular exercise can be adapted to surge training, he said. You can do it on a treadmill, elliptical machine or exercise bike at the gym, by climbing stairs at home, by running or cycling outside.

Classic aerobic exercise -- a lower intensity workout over a longer period of time, like the 30-45 minutes I've been spending most days on an exercise bike -- actually can retard fat loss, he said.

"Classic aerobic exercise raises stress hormones, the hormones that stimulate appetite, break down muscle, and increase fat storage," Dr. Pompa said.

"There are lots of good reasons for going for a long run or bike ride," he said. "It's great for your heart, improves your endurance, and stimulates the production of endorphins, which give you the so-called runner's high. But if your primary goal is weight loss, it's counterproductive."

Resistance exercise (weight lifting), on the other hand, is an excellent complement to surge training, Dr. Pompa said.
"Resistance training is surge training," he said. "You'll gain muscle through surge training alone, but you'll gain more muscle, and take the fat off faster, if you combine surge training with resistance training."

It's best to do surge training after a weight lifting workout, said Dr. Pompa, 43, but he sometimes does surge training and resistance training on alternate days.

"If you're in the habit of working out every day, this is the way to do it without sabotaging your weight loss goals," he said.

A 1989 graduate of the University of Pittsburgh, Dr. Pompa earned his doctor of chiropractic degree from the University of Life in Marietta, Ga., in 1995. He changed the emphasis of his practice in 2005 after suffering from a series of debilitating ailments, which he cured by changing his diet and adopting the surge exercise program.

Dr. Pompa is interested primarily in the nutritional side of health. He thinks many of the ailments from which we suffer are the product of toxins introduced into our bodies by eating "man-made" foods rather than "God-made" foods.

"Toxins can inhibit fat burning as much or more than improper exercise does," he said. "But the primary reason for being concerned about them is the effect they have on our health."

Dr. Pompa uses surge training as a lure to get people to attend his "Makeover Seminars," the next of which will be held at the Marriott Pittsburgh North in Cranberry on Saturday.

Dr. Pompa's views on diet and nutrition are controversial within the medical community, but he's on sounder ground with surge training, said Dr. Moira Davenport, a sports medicine physician at Allegheny General Hospital.

"Surge training seems to make some sense, but it's never been borne out in the literature," she said.
A few studies of elite athletes tend to support Dr. Pompa's claims for surge training, Dr. Davenport said, but no studies she's aware of have been done on the effect of surge training on ordinary people.

"It's something that hasn't been looked at much," she said.