So its ARIZONA its really HOT here! Here is a little workout you can do outdoors but stay COOL! I have been swimming laps at night lately and I found this to try tonight!! ENJOY!!
The 22-Minute, 270-Calorie-Burning Swim
Hit the pool to burn off nearly 300 calories fast with these swimming workout drills.
From the editors of Fitness magazine
Hit the pool and burn close to 300 calories in just 22 minutes with this workout from Dave Thomas, USA Swimming sport-development consultant in Colorado Springs. Performing drills in the water is the best way to improve form and prevent boredom. This routine is based on a 25-yard-long pool lane; we've given times to shoot for, but go at your own pace. If needed, take 20-second rests between each segment.
Stroke Lengths Minutes
1. Freestyle 4 2
2. Alternate freestyle and backstroke 8 4
3. Use a kickboard 4 4
4. Freestyle using a pull buoy floating
device held between legs 4 2
5. Repeat #2 8 4
6. Your favorite stroke (moderate pace) 8 4
7. Sprint (favorite stroke) 2 1
8. Freestyle (cool down) 2 1
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So I have been wondering this for a while?? We all see the SPECIAL SECTIONS in the stores!! DO I get my fruits and veggies from the SPECIAL organic rack or the regular rack?????
Organic Foods: Not More Nutritious?
Study Says Organic Foods No More Nutritious, but Others Disagree
By Kathleen Doheny
WebMD Health NewsReviewed by Brunilda Nazario, MDJuly 30, 2009 -- Organically grown food is no more nutritious than conventionally grown food when it comes to the amount of certain important nutrients, according to a new review of published studies.
"We wanted to answer the question, 'Is there any evidence that organic food is nutritionally superior to conventionally grown food?'" says the study's lead author, Alan D. Dangour, PhD, a public health nutritionist at the London School of Hygiene & Tropical Medicine. "The answer is no. Organic food is not nutritionally superior to conventional food."
The conclusions of the review, published in the American Journal of Clinical Nutrition, drew strong disagreement from U.S.-based food researchers.
The global market for organic foods is estimated to be about $48 billion annually, according to the London researchers. Organic foods are produced under standards that control the use of chemicals in crop production and medicine in animal production, among other regulations.
Organic vs. Conventional Foods: Review
Dangour and his colleagues searched for studies comparing organic and conventionally grown food from January 1958 to February 2008.
They found 55 studies of satisfactory quality to include in their review and evaluated several nutrient categories, including:
• Nitrogen
• Vitamin C
• Phenolic compounds (also called polyphenols)
• Magnesium
• Calcium
• Phosphorous
• Potassium
• Zinc
• Total soluble solids
• Copper
• Acidity content
They found that conventionally produced crops had a higher content of nitrogen, while organically produced crops had higher phosphorous and acidity content. No difference was detected for the other crop nutrient categories analyzed. When they looked only at animal-source foods, the researchers found no difference in nutrient content.
The review, funded by the U.K. Food Standards Agency, didn't look at differences in pesticide residues between the two growing methods.
Organic vs. Conventional: Other Views
Officials from the U.S. organic food industry, not surprisingly, took strong exception to the review, as did some other experts.
''Our stand is it's beyond scientific doubt that that organic foods are higher in vitamins and important trace minerals and there are far fewer toxic residues in them," says Ronnie Cummins, national director of the Organ Consumers' Association. "And that's the reason that millions of American consumers are paying a premium price for organic production."
One problem with the new review is the use of older studies, some done in 1958, says Michael Hansen, PhD, a senior scientist at Consumers Union and a food safety expert. "Newer studies have clearly shown significant differences between organic and nonorganic when it comes to nutrient content," he tells WebMD.
''Most of the studies published before 1980 are flawed for a number of reasons,'' he says, including flawed methodology.
Nutrients as a whole in the food supply are declining, Hansen says, citing another reason not to lump 1958 studies with more current ones.
But Dangour responds that criticism is off base, as the comparisons of organic versus conventionally grown food were done within individual studies. And, he says, "the majority of studies [reviewed] were published since 2000."
Charles Benbrook, PhD, chief scientist for The Organic Center, a Boulder-based industry group, says his center's research has produced different conclusions. "The more contemporary studies and higher quality ones do clearly support nutritional benefit for organically grown foods compared to conventionally grown foods," he says.
He criticizes what he calls a lack of focus on polyphenols and antioxidants, which he says are about 25% higher in organically grown foods. The London team "downplays" the differences they did find between the foods, he says
Stay focused, stay busy, stay active!! You can do IT!!!
Have a SUPER AWESOME DAY!!~~~
Love Ya~~ Fit Now Girl~~~~
Organic Foods: Not More Nutritious?
Study Says Organic Foods No More Nutritious, but Others Disagree
By Kathleen Doheny
WebMD Health NewsReviewed by Brunilda Nazario, MDJuly 30, 2009 -- Organically grown food is no more nutritious than conventionally grown food when it comes to the amount of certain important nutrients, according to a new review of published studies.
"We wanted to answer the question, 'Is there any evidence that organic food is nutritionally superior to conventionally grown food?'" says the study's lead author, Alan D. Dangour, PhD, a public health nutritionist at the London School of Hygiene & Tropical Medicine. "The answer is no. Organic food is not nutritionally superior to conventional food."
The conclusions of the review, published in the American Journal of Clinical Nutrition, drew strong disagreement from U.S.-based food researchers.
The global market for organic foods is estimated to be about $48 billion annually, according to the London researchers. Organic foods are produced under standards that control the use of chemicals in crop production and medicine in animal production, among other regulations.
Organic vs. Conventional Foods: Review
Dangour and his colleagues searched for studies comparing organic and conventionally grown food from January 1958 to February 2008.
They found 55 studies of satisfactory quality to include in their review and evaluated several nutrient categories, including:
• Nitrogen
• Vitamin C
• Phenolic compounds (also called polyphenols)
• Magnesium
• Calcium
• Phosphorous
• Potassium
• Zinc
• Total soluble solids
• Copper
• Acidity content
They found that conventionally produced crops had a higher content of nitrogen, while organically produced crops had higher phosphorous and acidity content. No difference was detected for the other crop nutrient categories analyzed. When they looked only at animal-source foods, the researchers found no difference in nutrient content.
The review, funded by the U.K. Food Standards Agency, didn't look at differences in pesticide residues between the two growing methods.
Organic vs. Conventional: Other Views
Officials from the U.S. organic food industry, not surprisingly, took strong exception to the review, as did some other experts.
''Our stand is it's beyond scientific doubt that that organic foods are higher in vitamins and important trace minerals and there are far fewer toxic residues in them," says Ronnie Cummins, national director of the Organ Consumers' Association. "And that's the reason that millions of American consumers are paying a premium price for organic production."
One problem with the new review is the use of older studies, some done in 1958, says Michael Hansen, PhD, a senior scientist at Consumers Union and a food safety expert. "Newer studies have clearly shown significant differences between organic and nonorganic when it comes to nutrient content," he tells WebMD.
''Most of the studies published before 1980 are flawed for a number of reasons,'' he says, including flawed methodology.
Nutrients as a whole in the food supply are declining, Hansen says, citing another reason not to lump 1958 studies with more current ones.
But Dangour responds that criticism is off base, as the comparisons of organic versus conventionally grown food were done within individual studies. And, he says, "the majority of studies [reviewed] were published since 2000."
Charles Benbrook, PhD, chief scientist for The Organic Center, a Boulder-based industry group, says his center's research has produced different conclusions. "The more contemporary studies and higher quality ones do clearly support nutritional benefit for organically grown foods compared to conventionally grown foods," he says.
He criticizes what he calls a lack of focus on polyphenols and antioxidants, which he says are about 25% higher in organically grown foods. The London team "downplays" the differences they did find between the foods, he says
Stay focused, stay busy, stay active!! You can do IT!!!
Have a SUPER AWESOME DAY!!~~~
Love Ya~~ Fit Now Girl~~~~
Hey Guys!!! Its Weds time for a few Yummy Recipes!! ENJOY!!!
Caramel Apple Pastry
Ingredients
4 cups sliced, peeled cooking apples and/or pears
1/2 cup packed brown sugar
2 tablespoons lime, lemon, or orange juice
1 1/2 teaspoons apple pie spice
1 tablespoon butter, cut up
1/2 of a 17 1/4--ounce package (1 sheet) frozen puff pastry, thawed
Cinnamon or vanilla ice cream (optional)
Caramel ice cream topping (optional)
Directions
Lightly grease a large ovenproof skillet; set skillet aside. Combine apple slices, brown sugar, lime juice, and apple pie spice. Spread apple mixture evenly into the bottom of the prepared skillet. Sprinkle butter pieces over fruit. Cook, covered, over medium heat about 5 minutes or until bubbly.
Meanwhile, on a lightly floured surface unfold pastry sheet; roll to an 11-inch square. Wrap pastry around a rolling pin. Carefully unroll the pastry over the apple mixture in the skillet (do not stretch pastry); tuck in corners of pastry.
Bake, uncovered, in a 400° oven for 15 to 20 minutes or until pastry is puffed and golden. Cool 5 minutes. Carefully invert skillet onto a serving platter; remove skillet. Serve warm. If desired, serve with ice cream and caramel topping.
Low-Cal Chocolate "Mousse"
Ingredients
1 package premade low-fat or fat-free chocolate pudding
whipped cream
dark chocolate shavings
Directions
In a mixing bowl, whip chilled premade low-fat or fat-free chocolate pudding on high speed until light and fluffy. Serve in a fancy glass dish or wineglass, topped with squirt of whipped cream and dark chocolate shavings.
Big Fudgy Bittersweet Brownies
Ingredients
1 large egg
1 egg white
3 tablespoons plain nonfat yogurt
1 1/2 teaspoons pure vanilla extract
1 1/2 cups sugar
1/3 cup canola oil
1/2 teaspoon sea salt
1/4 cup unsweetened cocoa powder
3 ounces high-quality unsweetened baking chocolate, chopped
1/3 cup unbleached all-purpose flour
1/3 cup buckwheat or presifted whole wheat flour
Directions
Preheat oven to 375 degrees F. Lightly coat an 8-inch-square nonstick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside.
In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth.
Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into squares.
Enjoy these recipes when you need that little SNACK FOOD FIX!!
Have a SUPER AWESOME DAY!!
LOVE YA~ Fit Now Girl!!!!
Caramel Apple Pastry
Ingredients
4 cups sliced, peeled cooking apples and/or pears
1/2 cup packed brown sugar
2 tablespoons lime, lemon, or orange juice
1 1/2 teaspoons apple pie spice
1 tablespoon butter, cut up
1/2 of a 17 1/4--ounce package (1 sheet) frozen puff pastry, thawed
Cinnamon or vanilla ice cream (optional)
Caramel ice cream topping (optional)
Directions
Lightly grease a large ovenproof skillet; set skillet aside. Combine apple slices, brown sugar, lime juice, and apple pie spice. Spread apple mixture evenly into the bottom of the prepared skillet. Sprinkle butter pieces over fruit. Cook, covered, over medium heat about 5 minutes or until bubbly.
Meanwhile, on a lightly floured surface unfold pastry sheet; roll to an 11-inch square. Wrap pastry around a rolling pin. Carefully unroll the pastry over the apple mixture in the skillet (do not stretch pastry); tuck in corners of pastry.
Bake, uncovered, in a 400° oven for 15 to 20 minutes or until pastry is puffed and golden. Cool 5 minutes. Carefully invert skillet onto a serving platter; remove skillet. Serve warm. If desired, serve with ice cream and caramel topping.
Low-Cal Chocolate "Mousse"
Ingredients
1 package premade low-fat or fat-free chocolate pudding
whipped cream
dark chocolate shavings
Directions
In a mixing bowl, whip chilled premade low-fat or fat-free chocolate pudding on high speed until light and fluffy. Serve in a fancy glass dish or wineglass, topped with squirt of whipped cream and dark chocolate shavings.
Big Fudgy Bittersweet Brownies
Ingredients
1 large egg
1 egg white
3 tablespoons plain nonfat yogurt
1 1/2 teaspoons pure vanilla extract
1 1/2 cups sugar
1/3 cup canola oil
1/2 teaspoon sea salt
1/4 cup unsweetened cocoa powder
3 ounces high-quality unsweetened baking chocolate, chopped
1/3 cup unbleached all-purpose flour
1/3 cup buckwheat or presifted whole wheat flour
Directions
Preheat oven to 375 degrees F. Lightly coat an 8-inch-square nonstick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside.
In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth.
Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into squares.
Enjoy these recipes when you need that little SNACK FOOD FIX!!
Have a SUPER AWESOME DAY!!
LOVE YA~ Fit Now Girl!!!!
Wave Goodbye to Arm Flab
Firm up jiggly arms by targeting the biceps and triceps.
By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness
Do you avoid sleeveless tops? Have you toned down your goodbyes so that you don't wave with too much enthusiasm? For many women, the upper arm is high on their list of flab-prone body parts.
But the upper arms are easy to improve, and you can firm up with a few easy moves.
The main muscles that give arms their shape are the biceps and triceps. Doing resistance exercises to target these muscles can help build more muscle, which will give the arms tone and definition.
Although weak muscles contribute to flab, so does excess fat. Some women are more prone to storing fat in their upper arms. And that means that, even if you strengthen your arms, they may still appear mushy if you don't trim down the fat as well. So, in addition to strengthening your muscles, a key plan of attack is to decrease body fat. And the recipe for reducing fat all over—including in your arms—is to include more cardio into your workouts and to cut back on overeating, as well.
This workout is designed to blast your biceps and triceps in a variety of ways. Get ready to carve some curves and start wearing whatever tops you want.
How to do it:
• Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your elbows feel strained. Start with dumbbells that are at least 5 to 8 pounds and gradually work up to using 6 to 20 pounds, depending on the exercise.
• Start by performing one set of 8 to 12 repetitions of each exercise, and work up to doing 3 sets of 8 to 12 reps. Do this workout two to three times a week with a rest day in between.
• If you want to reduce fat, add cardio intervals. March, jog in place or dance for two to three minutes in between each move.
• Modify this workout to match your fitness level. Follow the recommended moves or adapt them as needed. You can make a move easier by doing fewer repetitions or dropping to an easier weight. You can make a move more challenging by increasing the weight slightly.
• What you need: Hand weights, a step and a stability ball.
Hey Everyone! I know this is a difficult part of the body for MOST! Try these out!!
Have a SUPER AWESOME DAY!
You CAN DO IT~!
Love Ya~ Fit Now Girl
Firm up jiggly arms by targeting the biceps and triceps.
By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness
Do you avoid sleeveless tops? Have you toned down your goodbyes so that you don't wave with too much enthusiasm? For many women, the upper arm is high on their list of flab-prone body parts.
But the upper arms are easy to improve, and you can firm up with a few easy moves.
The main muscles that give arms their shape are the biceps and triceps. Doing resistance exercises to target these muscles can help build more muscle, which will give the arms tone and definition.
Although weak muscles contribute to flab, so does excess fat. Some women are more prone to storing fat in their upper arms. And that means that, even if you strengthen your arms, they may still appear mushy if you don't trim down the fat as well. So, in addition to strengthening your muscles, a key plan of attack is to decrease body fat. And the recipe for reducing fat all over—including in your arms—is to include more cardio into your workouts and to cut back on overeating, as well.
This workout is designed to blast your biceps and triceps in a variety of ways. Get ready to carve some curves and start wearing whatever tops you want.
How to do it:
• Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your elbows feel strained. Start with dumbbells that are at least 5 to 8 pounds and gradually work up to using 6 to 20 pounds, depending on the exercise.
• Start by performing one set of 8 to 12 repetitions of each exercise, and work up to doing 3 sets of 8 to 12 reps. Do this workout two to three times a week with a rest day in between.
• If you want to reduce fat, add cardio intervals. March, jog in place or dance for two to three minutes in between each move.
• Modify this workout to match your fitness level. Follow the recommended moves or adapt them as needed. You can make a move easier by doing fewer repetitions or dropping to an easier weight. You can make a move more challenging by increasing the weight slightly.
• What you need: Hand weights, a step and a stability ball.
Hey Everyone! I know this is a difficult part of the body for MOST! Try these out!!
Have a SUPER AWESOME DAY!
You CAN DO IT~!
Love Ya~ Fit Now Girl
Hey Everyone!! Happy Monday!! Here are a few little amazing facts about some of the things we LOVE!!
1. Artery Crust
Judging by the label, Marie Callender's Chicken Pot Pie has 520 calories and 12 grams of saturated fat. But look again. Those numbers are for half a pie. Eat the entire pie, as most people probably do, and you're talking more than 1,050 calories and 24 grams of sat fat (more than a day's worth)
2. Triple Bypass
Can't decide what to pick from a restaurant menu? No worries. Now you can order not just one entrée, but two...or three...all at once. Olive Garden's Tour Of Italy—Homemade Lasagna, Lightly Breaded Chicken Parmigiana, and Creamy Fettucine Alfredo—comes with 1,450 calories, 33 grams of saturated fat, and 3,830 milligrams of sodium. Add a breadstick (150 calories) and a plate of Garden-Fresh Salad with dressing (350 calories) and you've hit 2,000 calories (an entire day's worth) in a single meal.
3. Salt's On!
Progresso Traditional, Vegetable Classics, and Rich & Hearty soups are brimming with salt: Half a can averages more than half of a person's daily quota of salt. Instead, try Progresso's Healthy Favorites reduced-sodium soups. All the flavor, but up to 50 percent less salt than other canned soups..
4. Extreme Ice Cream
An average container of Häagen-Dazs ice cream squeezes half-a-day's saturated fat and a third-of-a-day's cholesterol (egg yolks) into your artery walls and makes a 300-calorie down payment on your next set of fat cells—if you can stop at a petite half-cup!
5. Factory Reject
The Cheesecake Factory Chris' Outrageous Chocolate Cake has "layers of moist chocolate cake, chewy brownie, toasted coconut pecan filling, and creamy chocolate chip coconut cheesecake." Each five-inch-high slice weighs three-quarters of a pound and has 1,550 calories and 32 teaspoons of sugar. By the time you hit the exit, your arteries have 43 grams of saturated fat circulating in them that they didn't have when you walked in. It's a though you had ordered three McDonald's Quarter Pounders for dessert.
6. Smooth Operatos
"When you're looking for a healthy snack, try one of our Snack Right smoothies," says the Smoothie King web site. Many people assume that all smoothies are good for the body, whether it's on the beach or in the office. But Grape Expectations II, one of Smoothie King's "Snack Rights," contains 550 calories in the 20-ounce size. That's bad enough. But what about those who order the 40-ouncer? There's nothing "right" about a 1,100 calorie snack!
7. Top Secret
Popcorn alone is a good-for-you whole-grain snack...but not when Pop Secret gets hold of it. Pop Secret Movie Theater Butter Popcorn Snack Size Bags has 9 grams of bad fat, 6 of which are trans, in just one snack-size bag (6 cups popped). Instead, try Orville Redenbacher's Smart Pop or Smart Balance Smart 'N Healthy, both of which are made with no partially hydrogenated oils.
8. Starbucks on Steroids
Caffè Mocha with 2% milk and whipped cream is more than a mere cup of coffee. Think of it as a McDonald's Quarter Pounder in a cup. Few people have room in their diets for 410 calories and 10 grams of saturated fat that this hefty beverage supplies. But you can lose all the bad fat and all but 130 calories if you order it with nonfat milk and no whipped cream.
9. Tortilla Terror
Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream, and salsa)? Think of its 1,050 calories and 17½ grams of saturated fat and 2,610 mg of sodium as two 6-inch Subway Steak and Cheese, plus a scoop of Ben & Jerry's Chunky Monkey Ice Cream! Getting the burrito with no cheese or sour cream cuts the saturated fat to 6 grams, but you still end up with 830 calories and 2,400 mg of sodium. Yikes!
10. Stone Cold
Into the chocolate-dipped waffle bowl of a Cold Stone Creamery Gotta Have It Founder's Favorite goes, not just a 12-ounce, softball-sized mound of ice cream, but pecans, brownie pieces, fudge, and caramel. The tab: a startling 1,600 calories and 42 grams of saturated fat. That's roughly what you'd get if you polished off five single-scoop ice cream cones.
Its Monday~ Hope everyone had a super WONDERFUL weekend!! Keep busy keep motivated you can do it! New classes start today!
Have a SUPER AWESOME DAY!!
Love ya~ Fit Now Girl!!!
1. Artery Crust
Judging by the label, Marie Callender's Chicken Pot Pie has 520 calories and 12 grams of saturated fat. But look again. Those numbers are for half a pie. Eat the entire pie, as most people probably do, and you're talking more than 1,050 calories and 24 grams of sat fat (more than a day's worth)
2. Triple Bypass
Can't decide what to pick from a restaurant menu? No worries. Now you can order not just one entrée, but two...or three...all at once. Olive Garden's Tour Of Italy—Homemade Lasagna, Lightly Breaded Chicken Parmigiana, and Creamy Fettucine Alfredo—comes with 1,450 calories, 33 grams of saturated fat, and 3,830 milligrams of sodium. Add a breadstick (150 calories) and a plate of Garden-Fresh Salad with dressing (350 calories) and you've hit 2,000 calories (an entire day's worth) in a single meal.
3. Salt's On!
Progresso Traditional, Vegetable Classics, and Rich & Hearty soups are brimming with salt: Half a can averages more than half of a person's daily quota of salt. Instead, try Progresso's Healthy Favorites reduced-sodium soups. All the flavor, but up to 50 percent less salt than other canned soups..
4. Extreme Ice Cream
An average container of Häagen-Dazs ice cream squeezes half-a-day's saturated fat and a third-of-a-day's cholesterol (egg yolks) into your artery walls and makes a 300-calorie down payment on your next set of fat cells—if you can stop at a petite half-cup!
5. Factory Reject
The Cheesecake Factory Chris' Outrageous Chocolate Cake has "layers of moist chocolate cake, chewy brownie, toasted coconut pecan filling, and creamy chocolate chip coconut cheesecake." Each five-inch-high slice weighs three-quarters of a pound and has 1,550 calories and 32 teaspoons of sugar. By the time you hit the exit, your arteries have 43 grams of saturated fat circulating in them that they didn't have when you walked in. It's a though you had ordered three McDonald's Quarter Pounders for dessert.
6. Smooth Operatos
"When you're looking for a healthy snack, try one of our Snack Right smoothies," says the Smoothie King web site. Many people assume that all smoothies are good for the body, whether it's on the beach or in the office. But Grape Expectations II, one of Smoothie King's "Snack Rights," contains 550 calories in the 20-ounce size. That's bad enough. But what about those who order the 40-ouncer? There's nothing "right" about a 1,100 calorie snack!
7. Top Secret
Popcorn alone is a good-for-you whole-grain snack...but not when Pop Secret gets hold of it. Pop Secret Movie Theater Butter Popcorn Snack Size Bags has 9 grams of bad fat, 6 of which are trans, in just one snack-size bag (6 cups popped). Instead, try Orville Redenbacher's Smart Pop or Smart Balance Smart 'N Healthy, both of which are made with no partially hydrogenated oils.
8. Starbucks on Steroids
Caffè Mocha with 2% milk and whipped cream is more than a mere cup of coffee. Think of it as a McDonald's Quarter Pounder in a cup. Few people have room in their diets for 410 calories and 10 grams of saturated fat that this hefty beverage supplies. But you can lose all the bad fat and all but 130 calories if you order it with nonfat milk and no whipped cream.
9. Tortilla Terror
Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream, and salsa)? Think of its 1,050 calories and 17½ grams of saturated fat and 2,610 mg of sodium as two 6-inch Subway Steak and Cheese, plus a scoop of Ben & Jerry's Chunky Monkey Ice Cream! Getting the burrito with no cheese or sour cream cuts the saturated fat to 6 grams, but you still end up with 830 calories and 2,400 mg of sodium. Yikes!
10. Stone Cold
Into the chocolate-dipped waffle bowl of a Cold Stone Creamery Gotta Have It Founder's Favorite goes, not just a 12-ounce, softball-sized mound of ice cream, but pecans, brownie pieces, fudge, and caramel. The tab: a startling 1,600 calories and 42 grams of saturated fat. That's roughly what you'd get if you polished off five single-scoop ice cream cones.
Its Monday~ Hope everyone had a super WONDERFUL weekend!! Keep busy keep motivated you can do it! New classes start today!
Have a SUPER AWESOME DAY!!
Love ya~ Fit Now Girl!!!
Few things you might want to try! When you have one of those DAYS you dont have time!!!
Hover squat Hover above a chair seat as if you were going to sit down, without letting your butt or thighs touch the seat. Hold for 30 seconds, building up to 1 minute. Do these whenever you get a moment, aiming for once an hour.
Kitchen dip Every time you're in the kitchen, perform triceps dips using a kitchen chair: Stand in front of a chair as if you were going to sit down, then bend knees and lower hips, placing hands on the seat edge, fingers pointing forward, arms straight. Walk feet forward, and with feet flat and torso erect, bend and straighten arms, keeping butt close to chair seat without touching it. Do 8-15 reps.
Shopping squeeze As you push your shopping cart, or whenever you're walking, contract your butt muscles as tightly as you can and keep them contracted as you walk. (No one has to know!)
Commercial crunch Anytime a commercial comes on while you're watching television, do an ab exercise of your choice until the show you're watching returns; pick a new ab move for each ad.
Telephone walk Whenever you're on a cellular or cordless phone at home, walk around for the duration of the conversation. (Wear a pedometer and see the steps add up.)
Balancing act When you brush your teeth, or while standing at the kitchen sink, lift one leg slightly and bend and straighten your standing leg to perform one-legged squats.
Tighten your buttocks and keep your abs contracted as you squat. After 10-15 reps, switch legs and repeat.
Thought this was kinda neat!! Most people these days have no TIME for ANYTHING! Especially excercise time!! SO Try a few of these!!
Have a SUPER AWESOME DAY!!
Love Ya~ Fit Now Girl!!!
Hover squat Hover above a chair seat as if you were going to sit down, without letting your butt or thighs touch the seat. Hold for 30 seconds, building up to 1 minute. Do these whenever you get a moment, aiming for once an hour.
Kitchen dip Every time you're in the kitchen, perform triceps dips using a kitchen chair: Stand in front of a chair as if you were going to sit down, then bend knees and lower hips, placing hands on the seat edge, fingers pointing forward, arms straight. Walk feet forward, and with feet flat and torso erect, bend and straighten arms, keeping butt close to chair seat without touching it. Do 8-15 reps.
Shopping squeeze As you push your shopping cart, or whenever you're walking, contract your butt muscles as tightly as you can and keep them contracted as you walk. (No one has to know!)
Commercial crunch Anytime a commercial comes on while you're watching television, do an ab exercise of your choice until the show you're watching returns; pick a new ab move for each ad.
Telephone walk Whenever you're on a cellular or cordless phone at home, walk around for the duration of the conversation. (Wear a pedometer and see the steps add up.)
Balancing act When you brush your teeth, or while standing at the kitchen sink, lift one leg slightly and bend and straighten your standing leg to perform one-legged squats.
Tighten your buttocks and keep your abs contracted as you squat. After 10-15 reps, switch legs and repeat.
Thought this was kinda neat!! Most people these days have no TIME for ANYTHING! Especially excercise time!! SO Try a few of these!!
Have a SUPER AWESOME DAY!!
Love Ya~ Fit Now Girl!!!
I know its summer! Its almost the weekend! Its hard to stay focused on and on track! Well I know it is for me!! So here are a few tips I found to keep myself on Track!!
Want to shed excess fat once and for all? Instead of living on diet products, try changing the way you think. Research shows that many people who lose weight end up regaining it; but to understand how those who beat the odds do it, scientists have started to explore the mind-sets of so-called "successful losers." While the National Weight Control Registry reports that eating right and exercising are paramount to lasting weight loss, a recent study, published in the International Journal of Obesity, zeroed in on the critical role of psychological factors. Lead researcher Jane Ogden, Ph.D., looked at 44 men and women who maintained a significant weight loss for a minimum of three years, and says, "According to my research, people who successfully lose weight strongly believe that weight loss is possible. They also recognize that psychological factors such as attitude toward food are crucial to their success."
"For many people, 'mind' is the missing piece of the puzzle," agrees Pamela Peeke, M.D., M.P.H., assistant professor of medicine at the University of Maryland. "That's why scientists are now asking us to look at the psychological land mines that are keeping us from getting healthy and fit." So, before you head to Spinning class or start slashing calories, you must get your head in the fat-loss game. Here are seven research-based, tried-and-true tips for doing so:
Believe you can succeed. In Ogden's study, people who lost weight and kept it off actually visualized -- and realized they could accomplish -- their fat-loss goals. "If you're going to lose weight, you have to believe that you can make it happen," Ogden says.
Be realistic. Many women set near-impossible goals, which can set them up for failure and disappointment, reports Leslie Womble, Ph.D., a psychologist at the University of Pennsylvania School of Medicine who recently presented her study to the North American Association for the Study of Obesity. So set your sights on an attainable amount of weight and a sensible time frame. (One to 2 pounds per week, max!)
Focus on tangible results. Think about the immediate psychological and physical benefits of getting in better shape. "In my study, short-term goals such as feeling more confident, boosting energy or eating more healthfully were more effective than long-term, less specific goals," Ogden says.
Avoid all-or-nothing thinking. Clinical research has shown that a feeling of deprivation can impede progress when trying to lose weight. "If you eat a piece of cake, don't think, 'I blew it,' " Womble says. "Realize, 'I can have a piece of cake once in a while. I just need to exercise a little more or cut back at dinner.' "
Plan for land mines. In her work, Womble has found that people who successfully lose weight tend to soothe temptations or frustrations by finding alternate ways to cope with them. For instance, they call a friend or take a walk instead of eating.
Relax. Research strongly links stress to weight gain and overeating in some groups of people. Try yoga, meditation or deep breathing to keep your stress levels -- and your fat stores -- under control.
Don't fly solo. Studies show that some people with high levels of social support have more success achieving and maintaining weight loss, so get your friends, family and co-workers to rally around you.
So STAY FOCUSED YOU CAN DO IT!! You probably wont notice the results ASAP! But if you are working on things believe me its there! And its healthier the slower you lose it!!
Have a SUPER AWESOME DAY!!
Love Ya~ Fit Now Girl!!!
Want to shed excess fat once and for all? Instead of living on diet products, try changing the way you think. Research shows that many people who lose weight end up regaining it; but to understand how those who beat the odds do it, scientists have started to explore the mind-sets of so-called "successful losers." While the National Weight Control Registry reports that eating right and exercising are paramount to lasting weight loss, a recent study, published in the International Journal of Obesity, zeroed in on the critical role of psychological factors. Lead researcher Jane Ogden, Ph.D., looked at 44 men and women who maintained a significant weight loss for a minimum of three years, and says, "According to my research, people who successfully lose weight strongly believe that weight loss is possible. They also recognize that psychological factors such as attitude toward food are crucial to their success."
"For many people, 'mind' is the missing piece of the puzzle," agrees Pamela Peeke, M.D., M.P.H., assistant professor of medicine at the University of Maryland. "That's why scientists are now asking us to look at the psychological land mines that are keeping us from getting healthy and fit." So, before you head to Spinning class or start slashing calories, you must get your head in the fat-loss game. Here are seven research-based, tried-and-true tips for doing so:
Believe you can succeed. In Ogden's study, people who lost weight and kept it off actually visualized -- and realized they could accomplish -- their fat-loss goals. "If you're going to lose weight, you have to believe that you can make it happen," Ogden says.
Be realistic. Many women set near-impossible goals, which can set them up for failure and disappointment, reports Leslie Womble, Ph.D., a psychologist at the University of Pennsylvania School of Medicine who recently presented her study to the North American Association for the Study of Obesity. So set your sights on an attainable amount of weight and a sensible time frame. (One to 2 pounds per week, max!)
Focus on tangible results. Think about the immediate psychological and physical benefits of getting in better shape. "In my study, short-term goals such as feeling more confident, boosting energy or eating more healthfully were more effective than long-term, less specific goals," Ogden says.
Avoid all-or-nothing thinking. Clinical research has shown that a feeling of deprivation can impede progress when trying to lose weight. "If you eat a piece of cake, don't think, 'I blew it,' " Womble says. "Realize, 'I can have a piece of cake once in a while. I just need to exercise a little more or cut back at dinner.' "
Plan for land mines. In her work, Womble has found that people who successfully lose weight tend to soothe temptations or frustrations by finding alternate ways to cope with them. For instance, they call a friend or take a walk instead of eating.
Relax. Research strongly links stress to weight gain and overeating in some groups of people. Try yoga, meditation or deep breathing to keep your stress levels -- and your fat stores -- under control.
Don't fly solo. Studies show that some people with high levels of social support have more success achieving and maintaining weight loss, so get your friends, family and co-workers to rally around you.
So STAY FOCUSED YOU CAN DO IT!! You probably wont notice the results ASAP! But if you are working on things believe me its there! And its healthier the slower you lose it!!
Have a SUPER AWESOME DAY!!
Love Ya~ Fit Now Girl!!!
Hey everyone here are some helpful recipes to help with all the Summer BBQ's!!!
Hot off the Grill: Healthy Recipes for a Summer Barbecue
By the editors of FITNESS magazine
An easy slim-down trick? Fire up the barbecue. These seven delicious recipes trim calories and fat while kicking up the flavor.
Skirt Steak with Chimichurri Sauce
Makes: 4 servings
Prep: 15 minutes
Marinate: 4 hours
Grill: 8 minutes
Ingredients
3 garlic cloves, peeled
1 large jalapeno chili, seeded and with white ribs removed
3/4 cup packed flat-leaf parsley leaves
1/4 cup packed fresh oregano leaves
1/4 cup extra virgin olive oil
3 tablespoons sherry vinegar
2 teaspoons lemon juice
1/4 teaspoon salt
1/2 teaspoon black pepper
1 pound skirt steak
1/2 cup barley
2 cups chicken broth
3/4 cup frozen peas, thawed
1 jar (2 ounces) diced pimientos
1 teaspoon chopped fresh oregano
Directions
1. For sauce, pulse garlic and jalapeno in a food processor until finely chopped. Add parsley and oregano leaves; pulse until coarsely chopped. Add next 4 ingredients and 1/4 teaspoon pepper; pulse until uniform.
2. In a resealable plastic bag, combine skirt steak and 1/4 cup of the chimichurri sauce. Seal; shake to coat. Refrigerate for 4 hours. Cover and refrigerate remaining sauce.
3. In a pot, combine barley and broth; simmer, covered, for 20 minutes. Stir in peas, pimientos, chopped oregano, 2 tablespoons of the chimichurri sauce, and the remaining pepper. Let stand, covered, for 5 minutes.
4. Grill steak over hot coals for 3 to 4 minutes per side. Let rest 5 minutes; slice thinly. Serve with barley pilaf and remaining sauce.
Nutrition facts per serving: 458 calories, 27g protein, 28g carbohydrate, 26g fat (11g saturated), 6g fiber
Pork & Veggie Kebabs
Makes: 4 servings
Prep: 15 minutes
Marinate: 1 hour
Grill: 10 minutes
Ingredients
4 tablespoons olive oil
2 garlic cloves, chopped
Zest and juice of 1 lemon
2 tablespoons chopped flat-leaf parsley
1 tablespoon chopped fresh rosemary
1 teaspoon chopped fresh thyme
1 teaspoon sugar
1/2 teaspoon salt, plus more for serving
1/4 teaspoon black pepper
1 1/4 pounds boneless pork chops (3/4 to 1 inch thick), cut into 1-inch pieces
2 medium zucchini, cut into 1/2-inch slices
2 medium summer squash, cut into 1/2-inch slices
12 cherry tomatoes
Directions
1. For marinade, whisk together oil, garlic, and lemon zest and juice in a small bowl. Stir in parsley, rosemary, thyme, sugar, 1/2 teaspoon salt, and the pepper.
2. Place pork in a large resealable bag and spoon in 4 tablespoons of the marinade. Place zucchini, squash, and tomatoes in another large resealable bag; cover with the rest of the marinade. Seal both bags and shake to coat. Refrigerate for 1 hour, turning after 30 minutes.
3. Heat a gas grill to medium-high or prepare a charcoal grill with medium-hot coals.
4. Thread metal skewers separately with pork and vegetables. Grill vegetables about 5 minutes per side and pork about 3 minutes per side, or until internal temperature reads 155 degrees F. on an instant-read thermometer.
5. To serve, season with salt to taste.
Nutrition facts per serving: 367 calories, 36g protein, 9g carbohydrate, 21g fat (4g saturated), 2g fiber
Grilled Lemon Chicken
Makes: 6 servings
Prep: 10 minutes
Marinate: 2 hours
Grill: 12 minutes
Ingredients
2-3 tablespoons lemon juice
1 tablespoon white vinegar
2 tablespoons chopped fresh dill
2 tablespoons chopped fresh basil
1 tablespoon honey
1 tablespoon Dijon mustard
1/4 teaspoon black pepper
3/4 teaspoon salt, plus more for serving
1/4 cup extra virgin olive oil
6 boneless, skinless chicken-breast halves (2 1/2 pounds), pounded slightly
1 lemon, thinly sliced
1/3 cup pitted kalamata olives, halved
Directions
1. For dressing, whisk together lemon juice, vinegar, dill, basil, honey, mustard, pepper and 3/4 teaspoon salt. In a slow stream, whisk in oil.
2. Place chicken in a large resealable bag. Add 1/3 cup of the dressing and half the lemon slices. Seal bag; refrigerate 2 hours, turning at least once. Reserve remaining dressing, stirring in olives and remaining lemon slices.
3. Discard marinade and grill chicken over medium-hot coals 5 to 6 minutes per side.
4. Place chicken on a platter and drizzle with dressing; season with salt to taste.
Nutrition facts per serving: 347 calories, 44g protein, 7g carbohydrate, 15g fat (2g saturated), 0g fiber
Soy-Lime Scallops with Leeks
Makes: 4 servings
Prep: 10 minutes
Marinate: 30 minutes
Grill: 8 minutes
Ingredients
1 pound fresh or frozen sea scallops
1/4 cup reduced-sodium soy sauce
1/4 cup rice vinegar
4 baby leeks, rinsed well and trimmed
8 medium scallions
1 medium lime, halved
Directions
1. Thaw scallops, if frozen. Rinse and pat dry. For marinade, combine soy sauce and rice vinegar in a small bowl; set aside.
2. Place scallops, leeks, and scallions in a resealable plastic bag set in a shallow dish. Add marinade. Seal bag; turn to coat. Marinate in refrigerator for 30 minutes.
3. Discard marinade. Place leeks, scallops, scallions, and lime halves (cut sides down) on the rack of an uncovered grill directly over medium coals. Grill 8 to 10 minutes, turning scallops and vegetables occasionally.
4. To serve, top veggies with scallops. Squeeze limes over the top.
Nutrition facts per serving: 130 calories, 20g protein, 9g carbohydrate, 1g fat (0g saturated), 1g fiber
I hope everyone enjoys! Stay focused YOU CAN DO IT!!
Have a super awesome DAY!!
Love ya~ Fit Now Girl!!
Hot off the Grill: Healthy Recipes for a Summer Barbecue
By the editors of FITNESS magazine
An easy slim-down trick? Fire up the barbecue. These seven delicious recipes trim calories and fat while kicking up the flavor.
Skirt Steak with Chimichurri Sauce
Makes: 4 servings
Prep: 15 minutes
Marinate: 4 hours
Grill: 8 minutes
Ingredients
3 garlic cloves, peeled
1 large jalapeno chili, seeded and with white ribs removed
3/4 cup packed flat-leaf parsley leaves
1/4 cup packed fresh oregano leaves
1/4 cup extra virgin olive oil
3 tablespoons sherry vinegar
2 teaspoons lemon juice
1/4 teaspoon salt
1/2 teaspoon black pepper
1 pound skirt steak
1/2 cup barley
2 cups chicken broth
3/4 cup frozen peas, thawed
1 jar (2 ounces) diced pimientos
1 teaspoon chopped fresh oregano
Directions
1. For sauce, pulse garlic and jalapeno in a food processor until finely chopped. Add parsley and oregano leaves; pulse until coarsely chopped. Add next 4 ingredients and 1/4 teaspoon pepper; pulse until uniform.
2. In a resealable plastic bag, combine skirt steak and 1/4 cup of the chimichurri sauce. Seal; shake to coat. Refrigerate for 4 hours. Cover and refrigerate remaining sauce.
3. In a pot, combine barley and broth; simmer, covered, for 20 minutes. Stir in peas, pimientos, chopped oregano, 2 tablespoons of the chimichurri sauce, and the remaining pepper. Let stand, covered, for 5 minutes.
4. Grill steak over hot coals for 3 to 4 minutes per side. Let rest 5 minutes; slice thinly. Serve with barley pilaf and remaining sauce.
Nutrition facts per serving: 458 calories, 27g protein, 28g carbohydrate, 26g fat (11g saturated), 6g fiber
Pork & Veggie Kebabs
Makes: 4 servings
Prep: 15 minutes
Marinate: 1 hour
Grill: 10 minutes
Ingredients
4 tablespoons olive oil
2 garlic cloves, chopped
Zest and juice of 1 lemon
2 tablespoons chopped flat-leaf parsley
1 tablespoon chopped fresh rosemary
1 teaspoon chopped fresh thyme
1 teaspoon sugar
1/2 teaspoon salt, plus more for serving
1/4 teaspoon black pepper
1 1/4 pounds boneless pork chops (3/4 to 1 inch thick), cut into 1-inch pieces
2 medium zucchini, cut into 1/2-inch slices
2 medium summer squash, cut into 1/2-inch slices
12 cherry tomatoes
Directions
1. For marinade, whisk together oil, garlic, and lemon zest and juice in a small bowl. Stir in parsley, rosemary, thyme, sugar, 1/2 teaspoon salt, and the pepper.
2. Place pork in a large resealable bag and spoon in 4 tablespoons of the marinade. Place zucchini, squash, and tomatoes in another large resealable bag; cover with the rest of the marinade. Seal both bags and shake to coat. Refrigerate for 1 hour, turning after 30 minutes.
3. Heat a gas grill to medium-high or prepare a charcoal grill with medium-hot coals.
4. Thread metal skewers separately with pork and vegetables. Grill vegetables about 5 minutes per side and pork about 3 minutes per side, or until internal temperature reads 155 degrees F. on an instant-read thermometer.
5. To serve, season with salt to taste.
Nutrition facts per serving: 367 calories, 36g protein, 9g carbohydrate, 21g fat (4g saturated), 2g fiber
Grilled Lemon Chicken
Makes: 6 servings
Prep: 10 minutes
Marinate: 2 hours
Grill: 12 minutes
Ingredients
2-3 tablespoons lemon juice
1 tablespoon white vinegar
2 tablespoons chopped fresh dill
2 tablespoons chopped fresh basil
1 tablespoon honey
1 tablespoon Dijon mustard
1/4 teaspoon black pepper
3/4 teaspoon salt, plus more for serving
1/4 cup extra virgin olive oil
6 boneless, skinless chicken-breast halves (2 1/2 pounds), pounded slightly
1 lemon, thinly sliced
1/3 cup pitted kalamata olives, halved
Directions
1. For dressing, whisk together lemon juice, vinegar, dill, basil, honey, mustard, pepper and 3/4 teaspoon salt. In a slow stream, whisk in oil.
2. Place chicken in a large resealable bag. Add 1/3 cup of the dressing and half the lemon slices. Seal bag; refrigerate 2 hours, turning at least once. Reserve remaining dressing, stirring in olives and remaining lemon slices.
3. Discard marinade and grill chicken over medium-hot coals 5 to 6 minutes per side.
4. Place chicken on a platter and drizzle with dressing; season with salt to taste.
Nutrition facts per serving: 347 calories, 44g protein, 7g carbohydrate, 15g fat (2g saturated), 0g fiber
Soy-Lime Scallops with Leeks
Makes: 4 servings
Prep: 10 minutes
Marinate: 30 minutes
Grill: 8 minutes
Ingredients
1 pound fresh or frozen sea scallops
1/4 cup reduced-sodium soy sauce
1/4 cup rice vinegar
4 baby leeks, rinsed well and trimmed
8 medium scallions
1 medium lime, halved
Directions
1. Thaw scallops, if frozen. Rinse and pat dry. For marinade, combine soy sauce and rice vinegar in a small bowl; set aside.
2. Place scallops, leeks, and scallions in a resealable plastic bag set in a shallow dish. Add marinade. Seal bag; turn to coat. Marinate in refrigerator for 30 minutes.
3. Discard marinade. Place leeks, scallops, scallions, and lime halves (cut sides down) on the rack of an uncovered grill directly over medium coals. Grill 8 to 10 minutes, turning scallops and vegetables occasionally.
4. To serve, top veggies with scallops. Squeeze limes over the top.
Nutrition facts per serving: 130 calories, 20g protein, 9g carbohydrate, 1g fat (0g saturated), 1g fiber
I hope everyone enjoys! Stay focused YOU CAN DO IT!!
Have a super awesome DAY!!
Love ya~ Fit Now Girl!!
Exercising Your Love Handles
Love handles. Ah yes....the affectionate term given to that flabby area on the sides of your abdomen that you can't seem to get rid of.
The anatomic term for them is "obliques" and unfortunately this area of the body is often neglected when it comes to exercising the stomach and ab areas.
Again, I cannot stress enough that you have to start with long-duration aerobic exercise if you want to trim any part of your stomach.
Spot toning will prove ineffective because you need to raise your metabolism enough to burn that extra love handle fat. Remember, it's all about total body fitness and losing weight all over.
If you've been reading this site, you're probably tired of me mentioning that, but that is the #1 misconception about stomach toning. You have to get your entire body into shape before you start seeing results.
Start a cardio exercise program at your home. Either buy aerobics DVDs or subscribe to a cool site like WorkoutPass.com.
This has got to be one of the coolest fitness sites I've ever seen. You'll gain access to hundreds of different exercise programs from one site, and you never have to leave your home. There are tons of different cardio exercise routines to help you burn fat and reduce those stubborn love handles.
While doing basic crunches will help eliminate some of the fat around the obliques, here are some other exerciLeg Flutters
A lot of people don't realize that in order to tone your middle and love handle area you also need to strengthen your back. This creates a balance in your torso and reduces the fat on your back.
1. Lie on your stomach and lift your head up slightly
2. You can keep your arms straight out at your sides or bend them with your elbows resting beside you.
3. Lift your feet and knees off the floor and flutter your legs rapidly back and forth. Do this for 20 seconds. Take a 20 second break and then repeat again.
Twist Crunches
This exercise will work your internal and external obliques as well as the rectus abdominis. These are the two muscle groups that live around your waist. Fat is generally stored on top of these muscles, thus creating the love handle effect.
1. Lie on your back with your knees bent.
2. Carefully lift your head up and place your hands behind your head without locking your fingers together.
3. Twist to the right bringing your left elbow to your right knee. Extend your left leg out.
4. Now twist back to the left bringing your right elbow to your left knee. Extend your right leg out.
5. Repeat 25 times.
Standing Trunk Twists
This is a good aerobic-type exercise that will help get your heart rate up as well as burn some calories in your middle.
1. Stand with your feet about a foot apart and knees relaxed.
2. Twist your torso to the left while keeping your hips and legs as stable as possible. As you twist to the left, cross your right arm in front of your body in a punching motion.
3. Twist back to the right and cross your left arm over your body in a punching motion.
4. Do 100 reps.
The Bottom Line:
Just like getting rid of belly fat, love handles will only firm up if you start increasing your body's metabolism by exercising 3-4 times per week for at least 30 minutes. This does not only include crunches, sit ups, etc but aerobic-type exercises that will get your heart rate up.
Learning how to effectively tone your body is also key, and exercises like the ones Mike Geary talks about in his book are extremely helpful in toning your mid section and love handles.
I know that I have a really hard time with this area! This looks like a workout I can do to give it some extra HELP!! At boot camp we work really hard on our abs and butt!! But I am sure like me some of us could use to try this out a few times too!~
I hope the weather improves I want to get back out there and sweat my handles away! =)
So keep working hard!!
Have a Super Awesome Day!!
Love ya~ Fit Now Girl
Love handles. Ah yes....the affectionate term given to that flabby area on the sides of your abdomen that you can't seem to get rid of.
The anatomic term for them is "obliques" and unfortunately this area of the body is often neglected when it comes to exercising the stomach and ab areas.
Again, I cannot stress enough that you have to start with long-duration aerobic exercise if you want to trim any part of your stomach.
Spot toning will prove ineffective because you need to raise your metabolism enough to burn that extra love handle fat. Remember, it's all about total body fitness and losing weight all over.
If you've been reading this site, you're probably tired of me mentioning that, but that is the #1 misconception about stomach toning. You have to get your entire body into shape before you start seeing results.
Start a cardio exercise program at your home. Either buy aerobics DVDs or subscribe to a cool site like WorkoutPass.com.
This has got to be one of the coolest fitness sites I've ever seen. You'll gain access to hundreds of different exercise programs from one site, and you never have to leave your home. There are tons of different cardio exercise routines to help you burn fat and reduce those stubborn love handles.
While doing basic crunches will help eliminate some of the fat around the obliques, here are some other exerciLeg Flutters
A lot of people don't realize that in order to tone your middle and love handle area you also need to strengthen your back. This creates a balance in your torso and reduces the fat on your back.
1. Lie on your stomach and lift your head up slightly
2. You can keep your arms straight out at your sides or bend them with your elbows resting beside you.
3. Lift your feet and knees off the floor and flutter your legs rapidly back and forth. Do this for 20 seconds. Take a 20 second break and then repeat again.
Twist Crunches
This exercise will work your internal and external obliques as well as the rectus abdominis. These are the two muscle groups that live around your waist. Fat is generally stored on top of these muscles, thus creating the love handle effect.
1. Lie on your back with your knees bent.
2. Carefully lift your head up and place your hands behind your head without locking your fingers together.
3. Twist to the right bringing your left elbow to your right knee. Extend your left leg out.
4. Now twist back to the left bringing your right elbow to your left knee. Extend your right leg out.
5. Repeat 25 times.
Standing Trunk Twists
This is a good aerobic-type exercise that will help get your heart rate up as well as burn some calories in your middle.
1. Stand with your feet about a foot apart and knees relaxed.
2. Twist your torso to the left while keeping your hips and legs as stable as possible. As you twist to the left, cross your right arm in front of your body in a punching motion.
3. Twist back to the right and cross your left arm over your body in a punching motion.
4. Do 100 reps.
The Bottom Line:
Just like getting rid of belly fat, love handles will only firm up if you start increasing your body's metabolism by exercising 3-4 times per week for at least 30 minutes. This does not only include crunches, sit ups, etc but aerobic-type exercises that will get your heart rate up.
Learning how to effectively tone your body is also key, and exercises like the ones Mike Geary talks about in his book are extremely helpful in toning your mid section and love handles.
I know that I have a really hard time with this area! This looks like a workout I can do to give it some extra HELP!! At boot camp we work really hard on our abs and butt!! But I am sure like me some of us could use to try this out a few times too!~
I hope the weather improves I want to get back out there and sweat my handles away! =)
So keep working hard!!
Have a Super Awesome Day!!
Love ya~ Fit Now Girl
6 Fat-Fighting Foods
By Lisa Drayer, R.D.
Yes, fat keeps us warm, protected, and alive. But too much of a good thing can be, well, bad. If you're trying to pare down your pot belly, nibble on these
Berries
You probably know that fiber is the magic bullet of weight loss. It keeps you satisfied throughout the day — and away from the fridge. But you may not know that berries are an excellent roughage source. Raspberries are the fiber queens with 8 grams per cup. Blackberries come in a close second with 7.4 grams, and blueberries have 3.5 grams.
Turkey
This clucker has the fewest calories per ounce of any animal protein. Like dairy, it contains the amino acid leucine, which may play a role in preserving muscle mass during weight loss, keeping metabolism running at full speed. Protein is also more satiating than fat or carbs — so you're less likely to overeat. Find your favorite turkey recipe in WH's "10 Foods, 40 Recipes."
Enova Oil
Enova — made from soy and canola oils — is made of diglycerides, a type of fat that's metabolized differently from triglycerides (found in other oils — even olive) and so not stored as fat as easily. In a study in the American Journal of Clinical Nutrition, dieters who used Enova lost more weight than those who used other oils.
Peanuts
Ironically, this elephant favorite fights weight gain, slows rises in blood sugar, and curbs hunger. One study from Purdue University found that individuals who added 500 calories of peanuts to their diets for 3 weeks experienced almost no change in body weight and a 24 percent drop in triglycerides -- blood fats associated with heart disease. Researcher Rick Mattes, Ph.D., says peanuts' satiating power helps people eat less overall.
Low-Fat Yogurt
Plain, low-fat yogurt is one of the best sources of calcium -- a mineral that may fight fat. According to Michael B. Zemel, Ph.D., director of the Nutrition Institute at the of Tennessee, not getting enough calcium triggers the release of calcitriol, a hormone that causes us to store fat, whereas meeting our daily calcium needs helps us burn fat more efficiently. Like turkey, yogurt and other dairy foods are leading sources of leucine, which also helps fight fat.
Breakfast Cereal
By boosting fiber and providing fewer calories from fat than other popular breakfasts (bacon and eggs, anyone?), ready-to-eat cereal can help you fill up -- and slim down. Study from the Journal of the American Dietetic Association found that women who ate cereal were 30 percent less likely to be overweight than those who ate other breakfast foods. To get the most bang for your breakfast buck, choose fiber-rich (aim for 5 grams per serving), low-fat cereals like Kashi Heart to Heart. For more top brefast cereals, see WH's Guide to the Healthiest Cereals.
Its a NEW week!! So even if you had a few slips over the weekend, forget about it and keep going forward!!!
Have a SUPER AWESOME Day!!!
Love Ya~ Fit Now Girl!!!
By Lisa Drayer, R.D.
Yes, fat keeps us warm, protected, and alive. But too much of a good thing can be, well, bad. If you're trying to pare down your pot belly, nibble on these
Berries
You probably know that fiber is the magic bullet of weight loss. It keeps you satisfied throughout the day — and away from the fridge. But you may not know that berries are an excellent roughage source. Raspberries are the fiber queens with 8 grams per cup. Blackberries come in a close second with 7.4 grams, and blueberries have 3.5 grams.
Turkey
This clucker has the fewest calories per ounce of any animal protein. Like dairy, it contains the amino acid leucine, which may play a role in preserving muscle mass during weight loss, keeping metabolism running at full speed. Protein is also more satiating than fat or carbs — so you're less likely to overeat. Find your favorite turkey recipe in WH's "10 Foods, 40 Recipes."
Enova Oil
Enova — made from soy and canola oils — is made of diglycerides, a type of fat that's metabolized differently from triglycerides (found in other oils — even olive) and so not stored as fat as easily. In a study in the American Journal of Clinical Nutrition, dieters who used Enova lost more weight than those who used other oils.
Peanuts
Ironically, this elephant favorite fights weight gain, slows rises in blood sugar, and curbs hunger. One study from Purdue University found that individuals who added 500 calories of peanuts to their diets for 3 weeks experienced almost no change in body weight and a 24 percent drop in triglycerides -- blood fats associated with heart disease. Researcher Rick Mattes, Ph.D., says peanuts' satiating power helps people eat less overall.
Low-Fat Yogurt
Plain, low-fat yogurt is one of the best sources of calcium -- a mineral that may fight fat. According to Michael B. Zemel, Ph.D., director of the Nutrition Institute at the of Tennessee, not getting enough calcium triggers the release of calcitriol, a hormone that causes us to store fat, whereas meeting our daily calcium needs helps us burn fat more efficiently. Like turkey, yogurt and other dairy foods are leading sources of leucine, which also helps fight fat.
Breakfast Cereal
By boosting fiber and providing fewer calories from fat than other popular breakfasts (bacon and eggs, anyone?), ready-to-eat cereal can help you fill up -- and slim down. Study from the Journal of the American Dietetic Association found that women who ate cereal were 30 percent less likely to be overweight than those who ate other breakfast foods. To get the most bang for your breakfast buck, choose fiber-rich (aim for 5 grams per serving), low-fat cereals like Kashi Heart to Heart. For more top brefast cereals, see WH's Guide to the Healthiest Cereals.
Its a NEW week!! So even if you had a few slips over the weekend, forget about it and keep going forward!!!
Have a SUPER AWESOME Day!!!
Love Ya~ Fit Now Girl!!!
Butt-Toning Sneakers? We Try Them.
by francesca castagnoli
Our writer tests Reebok’s new EasyTone running shoes, which were designed to tone.
My butt is sore. So are the backs of my thighs and my hamstrings. It’s not that “Holy moly I didn’t even know I had those muscles!” kind of pain. I know I have glutes. Frankly, I can’t miss them. This is a brand new kind of ache emanating from deep inside my butt cheeks and my legs and my calves. It’s as if I’ve discovered that these muscles also have their own fitness g-spot, because it hurts in good way.
I didn’t ramp up my workout or switch to a new trainer, I just changed my shoes. I've been testing out Reebok's new EasyTone running shoes, which were designed by a former NASA engineer in an attempt to tone my butt, thighs and hamstrings up to 28 percent more efficiently than my plain old running shoes.
Like MBT’s the sneakers have a funky sole. But unlike MBTs that look like an orthopedic Birkenstock, the EasyTone’s look like a regular sneaker, albeit, a big puffy one from the ‘80s.
Walking in the EasyTones makes me feel like a Weeble. The sole consists of two rounded pods, one on the ball of my foot and one on the heel to make my stride unstable which forces my muscles to work harder while I’m walking, jogging or just standing on street corner waiting for the light to change. Once I put them on, I didn’t want to take them off, I even wanted to wear them even while I was posting to my blog but they are so curvy I felt compelled to keep moving and it’s hard to type and walk at the same time.
During my first walk I was afraid of making any sudden moves and trip over my feet. The novelty of the wobble didn’t wear off but I adapted quickly, even though I was voted “Clumsiest camper” six years in a row. The shoes made my feet feel like around they were enveloped in their personal bouncy castles—and that’s just plain fun.
But it was during my weekly bootcamp class where the EasyTones really shined. I’m not much of a runner and compared to the other women in my class I tend to lag behind. So when our trainer kicked off the session with a ¼ mile jog, mostly uphill, I was filled with dread. Yet, I found myself able to run faster, harder and further without exerting more energy than normal. The pod-designed sole kept me rolling forward—almost against my own will and I was able to run the full ¼ mile without stopping. My trainer called out, “Nice work Castagnoli!” but inside I knew it wasn’t really me, it was my EasyTones.
After the run we moved our workout into the studio to use the circuit machines. While standing at the bicep curl machine my feet started to feel like they had pins-and-needles. I jogged in place and the tingly went away. But as soon as I had to stand still to do the bicep curl the tingly returned. I decided to kick off my superhuman shoes and go barefoot. It was as if the EasyTones were designed to keep me moving, and while I was grateful for their motivation, I needed to pace myself.
I found this to be very interesting! Something I am giong to look into, a little extra help during those GREAT Boot Camp work outs!!
Have a super Awesome Weekend! Stay on track with healthy eating and working out! Boot Camp starts again MONDAY!!
Love Ya~ Fit Now Girl!!!
by francesca castagnoli
Our writer tests Reebok’s new EasyTone running shoes, which were designed to tone.
My butt is sore. So are the backs of my thighs and my hamstrings. It’s not that “Holy moly I didn’t even know I had those muscles!” kind of pain. I know I have glutes. Frankly, I can’t miss them. This is a brand new kind of ache emanating from deep inside my butt cheeks and my legs and my calves. It’s as if I’ve discovered that these muscles also have their own fitness g-spot, because it hurts in good way.
I didn’t ramp up my workout or switch to a new trainer, I just changed my shoes. I've been testing out Reebok's new EasyTone running shoes, which were designed by a former NASA engineer in an attempt to tone my butt, thighs and hamstrings up to 28 percent more efficiently than my plain old running shoes.
Like MBT’s the sneakers have a funky sole. But unlike MBTs that look like an orthopedic Birkenstock, the EasyTone’s look like a regular sneaker, albeit, a big puffy one from the ‘80s.
Walking in the EasyTones makes me feel like a Weeble. The sole consists of two rounded pods, one on the ball of my foot and one on the heel to make my stride unstable which forces my muscles to work harder while I’m walking, jogging or just standing on street corner waiting for the light to change. Once I put them on, I didn’t want to take them off, I even wanted to wear them even while I was posting to my blog but they are so curvy I felt compelled to keep moving and it’s hard to type and walk at the same time.
During my first walk I was afraid of making any sudden moves and trip over my feet. The novelty of the wobble didn’t wear off but I adapted quickly, even though I was voted “Clumsiest camper” six years in a row. The shoes made my feet feel like around they were enveloped in their personal bouncy castles—and that’s just plain fun.
But it was during my weekly bootcamp class where the EasyTones really shined. I’m not much of a runner and compared to the other women in my class I tend to lag behind. So when our trainer kicked off the session with a ¼ mile jog, mostly uphill, I was filled with dread. Yet, I found myself able to run faster, harder and further without exerting more energy than normal. The pod-designed sole kept me rolling forward—almost against my own will and I was able to run the full ¼ mile without stopping. My trainer called out, “Nice work Castagnoli!” but inside I knew it wasn’t really me, it was my EasyTones.
After the run we moved our workout into the studio to use the circuit machines. While standing at the bicep curl machine my feet started to feel like they had pins-and-needles. I jogged in place and the tingly went away. But as soon as I had to stand still to do the bicep curl the tingly returned. I decided to kick off my superhuman shoes and go barefoot. It was as if the EasyTones were designed to keep me moving, and while I was grateful for their motivation, I needed to pace myself.
I found this to be very interesting! Something I am giong to look into, a little extra help during those GREAT Boot Camp work outs!!
Have a super Awesome Weekend! Stay on track with healthy eating and working out! Boot Camp starts again MONDAY!!
Love Ya~ Fit Now Girl!!!
Red Bull, hookah bars, and more: What’s true, what’s not?
Party smarter: the truth about your partying habits.
1. HOOKAHS ARE SAFER THAN CIGARETTES.
False. A typical hookah session lasts 45 minutes, so you’re exposed to at least 50 times more smoke than if you lit one cigarette. Plus, “water-pipe smoke contains about eight times the carbon monoxide, nearly two times the nicotine, and 36 times the tar of a cigarette,” says Thomas Eissenberg, Ph.D., at the Institute for Drug and Alcohol Studies at Virginia Commonwealth University in Richmond.
2. YOU CANCEL OUT THE EFFECTS OF PARTYING IF YOU “PRE-TOX” DURING THE WEEK.
False. “One drink a day can be good for you,” says Lisa R. Young, R.D., Ph.D., author of The Portion Teller. “But if you skip Wednesday and Thursday, that doesn’t mean you can have three drinks on Friday and toast to your health,” she says. “Your body (namely, your liver) can’t handle so much alcohol at once, even if you didn’t drink for a few days beforehand.”
3. DIET SODA MIXERS GET YOU WASTED FASTER.
True. Recent research found that alcohol mixed with diet soda resulted in higher blood-alcohol concentrations than when the alcohol was mixed with regular soda. Researchers think sugar may slow the absorption of alcohol, says Lee M. Kaplan, M.D., Ph.D., director of the MGH Weight Center at Massachusetts General Hospital. So far, the effect has only been studied in men.
4. MIXING RED BULL AND LIQUOR LETS YOU PARTY LONGER.
True. Red Bull and other caffeinated drinks let you party longer—but not smarter. They make you feel like you’re alert but don’t reduce the real effects of alcohol, including slower physical and visual reactions. And be extra careful: They can make you think you can drive when you’re actually seriously impaired.
Its really the time for summer get togethers and wedding parties?? So here are a few tips to help you through the PEER pressure!!!
Take it one day at a time!!
Have a SUPER awesome DAY!!
Love Ya~ Fit Now Girl~!!!!!!!!!!!!!
Party smarter: the truth about your partying habits.
1. HOOKAHS ARE SAFER THAN CIGARETTES.
False. A typical hookah session lasts 45 minutes, so you’re exposed to at least 50 times more smoke than if you lit one cigarette. Plus, “water-pipe smoke contains about eight times the carbon monoxide, nearly two times the nicotine, and 36 times the tar of a cigarette,” says Thomas Eissenberg, Ph.D., at the Institute for Drug and Alcohol Studies at Virginia Commonwealth University in Richmond.
2. YOU CANCEL OUT THE EFFECTS OF PARTYING IF YOU “PRE-TOX” DURING THE WEEK.
False. “One drink a day can be good for you,” says Lisa R. Young, R.D., Ph.D., author of The Portion Teller. “But if you skip Wednesday and Thursday, that doesn’t mean you can have three drinks on Friday and toast to your health,” she says. “Your body (namely, your liver) can’t handle so much alcohol at once, even if you didn’t drink for a few days beforehand.”
3. DIET SODA MIXERS GET YOU WASTED FASTER.
True. Recent research found that alcohol mixed with diet soda resulted in higher blood-alcohol concentrations than when the alcohol was mixed with regular soda. Researchers think sugar may slow the absorption of alcohol, says Lee M. Kaplan, M.D., Ph.D., director of the MGH Weight Center at Massachusetts General Hospital. So far, the effect has only been studied in men.
4. MIXING RED BULL AND LIQUOR LETS YOU PARTY LONGER.
True. Red Bull and other caffeinated drinks let you party longer—but not smarter. They make you feel like you’re alert but don’t reduce the real effects of alcohol, including slower physical and visual reactions. And be extra careful: They can make you think you can drive when you’re actually seriously impaired.
Its really the time for summer get togethers and wedding parties?? So here are a few tips to help you through the PEER pressure!!!
Take it one day at a time!!
Have a SUPER awesome DAY!!
Love Ya~ Fit Now Girl~!!!!!!!!!!!!!
Stay Motivated!
If somewhere between Memorial Day and right now your fitness drive pulled a disappearing act, don't despair. WH teaches you how to maintain your workout mojo—for good.
By Claire Martin
There's a totally legit reason you always seem to fall off the workout wagon: The conventional approach to exercise almost forces you to bail out. So we asked experts who specialize in the science of motivation to explain how to keep your butt in gear. As it happens, just a few simple behavioral tweaks can silence the call of the couch.
Why We Quit (And The One Thing That Can Keep Us Going)
Research shows that 50 percent of people who start an exercise program drop out within six months. That's because the most common reasons given for exercising—"My boyfriend says I should lose five pounds"; "My doctor keeps bugging me about it"—have very little to do with you, says Edward Deci, Ph. D., a professor of psychology at the University of Rochester, who has studied motivation for decades. In fact, working out to make others happy is the least successful way to compel you to break a sweat. One study found that people who signed up for exercise classes because they wanted to feel good were more likely to attend than those who did it to look good.
Curing the motivation problem is at the crux of a theory developed by Deci and his colleagues called Self Determination Theory (SDT ). It boils down to this: The more you do stuff you like to do and not what you think you should do, the more you'll keep doing it. The benefits of this intrinsic motivation have been proven in studies across the board, from education to health care to parenting. In exercise research, intrinsically motivated exercisers were more likely than those who were nagged by friends or family to continue working out for six months or more.
Experts say these three subtle shifts in your outlook can keep you on track:
Step 1: Take charge
Appoint yourself CEO of your fitness decisions. Don't let well-meaning friends (or mothers or spouses) force you into another gym membership you won't use. Psychologists call this autonomy, and it's one thing you must develop if you want to harness intrinsic motivation. "People who feel as if they're making their own decisions report feeling higher levels of self-worth," says Philip Wilson, Ph. D., an associate professor of psychology at Brock University in Ontario who studies SDT and exercise. "And that leaves them feeling more motivated."
How do you take the wheel? Start by asking yourself why you want to exercise at all. If the answer is that your boyfriend casually dropped the phrase "muffin top" when you were jeans shopping, your efforts are probably doomed. But if you decide to get fit because you want to feel stronger or healthier, you're more likely to be successful, because the end result means something to you.
Next, find a form of exercise you enjoy so much you'd do it even if it weren't good for you. If the mellow vibe of Hatha yoga brings you bliss, light up some incense and roll out a mat. If slamming a tennis ball is more your thing, join a league or sign up for lessons. Perhaps most important: If you truly despise running on the treadmill (or doing crunches or taking spin class), don't! If you're invested in what you're doing, your performance will improve—and that will feed your desire to go back for more.
If you honestly can't equate exercise with fun, flex your take-charge muscle by setting specific personal goals. Working your way up to three no-cheating-allowed pullups? Finishing your first 5-K? Whatever your goal, it can help you stay motivated for the short term and the long.
"People thrive on feedback, and having goals provides that," says WH contributor Rachel Cosgrove, co-owner of Results Fitness, a Santa Clarita, California-based gym. Eighty percent of the clients there renew their memberships every year— double the industry standard.
Cosgrove helps clients create meaningful goals by getting them to focus on tangible accomplishments, like completing an hour-long workout twice a week, doing five pullups or 10 pushups. At the same time, she discourages them from stepping on the scale.
"Goals should be based on feeling good—that's what keeps people coming back to the gym," she says. Deci's research supports Cosgrove's approach. Physical accomplishments give you positive feelings about yourself and increase motivation because they're intrinsic; looking for validation via external motivators, like the scale parked in your bathroom, does not.
Step 2: Give yourself props for progress
How many times have you said to yourself during a workout, "I'm getting nowhere"? Nothing evaporates motivation faster than feeling like you're not making any noticeable improvement.
The problem: When it comes to working out, women are notorious for seeking a comfort zone. Once we master a new skill (like holding plank position for 60 seconds or running at a 10-minute mile pace), we stick with it because, hey, we know we can do it. But it also impedes progress and breeds big-time boredom.
"The less interesting something is, the less motivated we are," Wilson says. Some of his earliest SDT studies showed that humans have a basic need to feel engaged—take away the novelty, and motivation vanishes. And Groundhog Day-style monotony isn't just bad for your head; eventually your muscles stop responding and you really hit a wall.
The solutions: Mixing things up and pushing yourself. "Changing the intensity and type of exercise trains the muscles differently, and you'll start to see improvements more quickly," Wilson says. For example, increase the weight you're lifting and the number of reps and sets by 10 percent every week. The same goes for your cardio—increase the amount in 10 percent increments each week. Do this for three weeks, and then drop back down to where you started on week four to let your body rest, Cosgrove says.
Next, write everything down. A workout log functions not only as an exercise checklist but as a concrete record of how far you've come—a way to motivate yourself if you become frustrated. In researcher-speak, this is called establishing competence, and it's at the core of the second step in fueling motivation that lasts. To make it work, keep the focus on what you can do, rather than what you can't, Wilson says. And don't compare yourself to anyone else. Once you start focusing on you, your confidence will grow and ignite a cycle of positive reinforcement that will keep you hooked.
Step 3: Make it social
Besides the dirty martinis, there's a reason you go to happy hour every week. You get to socialize, laugh, and hang with friends. It makes you feel connected. According to the principles of SDT, making your workouts more like happy hour will put you well on your way to stoking your inner motivator.
Start by finding like-minded workout buddies. A study by Canadian researchers found that a congenial atmosphere, rather than a competitive one, helps people stay motivated by providing a source of encouragement. In Cosgrove's gym, clients work out in small groups of three to five people with similar fitness goals. "The group provides built-in support, and it's way more fun than working out alone," Cosgrove says. Members push each other to reach goals and cheer each other on. And when someone has a bad day, the group is there to lift spirits and sympathize.
If you go to a gym, get to know a few trainers—even if your relationship is limited to their giving you pointers on form. If you don't love gyms, Wilson recommends hooking up with a friend with a similar fitness level or searching the message boards of local leagues or clubs to find people who share your definition of fun. If you're a lone ranger at heart, don't sweat it. Just focus more on taking charge of your fitness and feeling good about your progress, Wilson says.
The ability to stick to a workout—and get the body that makes you happy—isn't the sole domain of professional athletes and Type A exercisers. You already have what you need within you: It's just a matter of tweaking your perspective so you can tap into what really gets you going.
So I know its really hard right now with the HEAT!! But believe me you can do it. I was out there in the 110 degree heat on Tuesday night doing my SUPER AWESOME BOOTCAMP and it was really not that bad! I got a great workout and didn't really notice the heat!! Just make sure you have your Water and wet towel and can not forget all the wonderful LADIES out there giving you their ENCOURAGEMENT!!!
SO have a SUPER Awesome Day!!!
Love ya~ Fit Now Girl
If somewhere between Memorial Day and right now your fitness drive pulled a disappearing act, don't despair. WH teaches you how to maintain your workout mojo—for good.
By Claire Martin
There's a totally legit reason you always seem to fall off the workout wagon: The conventional approach to exercise almost forces you to bail out. So we asked experts who specialize in the science of motivation to explain how to keep your butt in gear. As it happens, just a few simple behavioral tweaks can silence the call of the couch.
Why We Quit (And The One Thing That Can Keep Us Going)
Research shows that 50 percent of people who start an exercise program drop out within six months. That's because the most common reasons given for exercising—"My boyfriend says I should lose five pounds"; "My doctor keeps bugging me about it"—have very little to do with you, says Edward Deci, Ph. D., a professor of psychology at the University of Rochester, who has studied motivation for decades. In fact, working out to make others happy is the least successful way to compel you to break a sweat. One study found that people who signed up for exercise classes because they wanted to feel good were more likely to attend than those who did it to look good.
Curing the motivation problem is at the crux of a theory developed by Deci and his colleagues called Self Determination Theory (SDT ). It boils down to this: The more you do stuff you like to do and not what you think you should do, the more you'll keep doing it. The benefits of this intrinsic motivation have been proven in studies across the board, from education to health care to parenting. In exercise research, intrinsically motivated exercisers were more likely than those who were nagged by friends or family to continue working out for six months or more.
Experts say these three subtle shifts in your outlook can keep you on track:
Step 1: Take charge
Appoint yourself CEO of your fitness decisions. Don't let well-meaning friends (or mothers or spouses) force you into another gym membership you won't use. Psychologists call this autonomy, and it's one thing you must develop if you want to harness intrinsic motivation. "People who feel as if they're making their own decisions report feeling higher levels of self-worth," says Philip Wilson, Ph. D., an associate professor of psychology at Brock University in Ontario who studies SDT and exercise. "And that leaves them feeling more motivated."
How do you take the wheel? Start by asking yourself why you want to exercise at all. If the answer is that your boyfriend casually dropped the phrase "muffin top" when you were jeans shopping, your efforts are probably doomed. But if you decide to get fit because you want to feel stronger or healthier, you're more likely to be successful, because the end result means something to you.
Next, find a form of exercise you enjoy so much you'd do it even if it weren't good for you. If the mellow vibe of Hatha yoga brings you bliss, light up some incense and roll out a mat. If slamming a tennis ball is more your thing, join a league or sign up for lessons. Perhaps most important: If you truly despise running on the treadmill (or doing crunches or taking spin class), don't! If you're invested in what you're doing, your performance will improve—and that will feed your desire to go back for more.
If you honestly can't equate exercise with fun, flex your take-charge muscle by setting specific personal goals. Working your way up to three no-cheating-allowed pullups? Finishing your first 5-K? Whatever your goal, it can help you stay motivated for the short term and the long.
"People thrive on feedback, and having goals provides that," says WH contributor Rachel Cosgrove, co-owner of Results Fitness, a Santa Clarita, California-based gym. Eighty percent of the clients there renew their memberships every year— double the industry standard.
Cosgrove helps clients create meaningful goals by getting them to focus on tangible accomplishments, like completing an hour-long workout twice a week, doing five pullups or 10 pushups. At the same time, she discourages them from stepping on the scale.
"Goals should be based on feeling good—that's what keeps people coming back to the gym," she says. Deci's research supports Cosgrove's approach. Physical accomplishments give you positive feelings about yourself and increase motivation because they're intrinsic; looking for validation via external motivators, like the scale parked in your bathroom, does not.
Step 2: Give yourself props for progress
How many times have you said to yourself during a workout, "I'm getting nowhere"? Nothing evaporates motivation faster than feeling like you're not making any noticeable improvement.
The problem: When it comes to working out, women are notorious for seeking a comfort zone. Once we master a new skill (like holding plank position for 60 seconds or running at a 10-minute mile pace), we stick with it because, hey, we know we can do it. But it also impedes progress and breeds big-time boredom.
"The less interesting something is, the less motivated we are," Wilson says. Some of his earliest SDT studies showed that humans have a basic need to feel engaged—take away the novelty, and motivation vanishes. And Groundhog Day-style monotony isn't just bad for your head; eventually your muscles stop responding and you really hit a wall.
The solutions: Mixing things up and pushing yourself. "Changing the intensity and type of exercise trains the muscles differently, and you'll start to see improvements more quickly," Wilson says. For example, increase the weight you're lifting and the number of reps and sets by 10 percent every week. The same goes for your cardio—increase the amount in 10 percent increments each week. Do this for three weeks, and then drop back down to where you started on week four to let your body rest, Cosgrove says.
Next, write everything down. A workout log functions not only as an exercise checklist but as a concrete record of how far you've come—a way to motivate yourself if you become frustrated. In researcher-speak, this is called establishing competence, and it's at the core of the second step in fueling motivation that lasts. To make it work, keep the focus on what you can do, rather than what you can't, Wilson says. And don't compare yourself to anyone else. Once you start focusing on you, your confidence will grow and ignite a cycle of positive reinforcement that will keep you hooked.
Step 3: Make it social
Besides the dirty martinis, there's a reason you go to happy hour every week. You get to socialize, laugh, and hang with friends. It makes you feel connected. According to the principles of SDT, making your workouts more like happy hour will put you well on your way to stoking your inner motivator.
Start by finding like-minded workout buddies. A study by Canadian researchers found that a congenial atmosphere, rather than a competitive one, helps people stay motivated by providing a source of encouragement. In Cosgrove's gym, clients work out in small groups of three to five people with similar fitness goals. "The group provides built-in support, and it's way more fun than working out alone," Cosgrove says. Members push each other to reach goals and cheer each other on. And when someone has a bad day, the group is there to lift spirits and sympathize.
If you go to a gym, get to know a few trainers—even if your relationship is limited to their giving you pointers on form. If you don't love gyms, Wilson recommends hooking up with a friend with a similar fitness level or searching the message boards of local leagues or clubs to find people who share your definition of fun. If you're a lone ranger at heart, don't sweat it. Just focus more on taking charge of your fitness and feeling good about your progress, Wilson says.
The ability to stick to a workout—and get the body that makes you happy—isn't the sole domain of professional athletes and Type A exercisers. You already have what you need within you: It's just a matter of tweaking your perspective so you can tap into what really gets you going.
So I know its really hard right now with the HEAT!! But believe me you can do it. I was out there in the 110 degree heat on Tuesday night doing my SUPER AWESOME BOOTCAMP and it was really not that bad! I got a great workout and didn't really notice the heat!! Just make sure you have your Water and wet towel and can not forget all the wonderful LADIES out there giving you their ENCOURAGEMENT!!!
SO have a SUPER Awesome Day!!!
Love ya~ Fit Now Girl
Hello Everyone!!
I wanted to share this with you because this is something that I dont really think about that much. I have been to busy with trying to watch what I am eating??
Think Before You Drink
Kicking your liquid-sugar habit may be the easiest route to a flatter belly
By Tom Hansen
Your diet sucks. No, not the odd cheese-curls-for-dinner days. We mean the average 400 calories a day you suck down through a straw. A recent study in the American Journal of Clinical Nutrition showed that around 37 percent of our total daily liquid calories come from sugar-sweetened drinks. And here's the really crazy part: Guzzling those beverages has a bigger impact on our waistlines than anything else we eat.
"People don't reduce food intake when they drink their calories from soda and other beverages," says Barry Popkin, Ph.D., a professor of nutrition at the University of North Carolina. The silver lining is that cutting back on those oversweetened fluids can be an easy way to kick-start weight loss. Where to begin? This guide is a good place.
Drink These Freely
Tea We may live in the land of the Big Gulp, but for the rest of the world, tea is the most popular beverage after water. And for good reason: Hot or cold, it's calorie-free, and studies have found that compounds in green tea known as catechins rev your metabolism for up to 24 hours—meaning it actually helps you burn more calories.
But when you load this naturally good beverage with sugar, you detract from those health benefits. So order unsweetened when you can, and check labels: Every four grams of sugar is the same as one cube or packetful. If you're up for brewing your own, try this recipe for iced cucumber green tea, from Maggie Moon, M.S., R.D., of the U.S. Tea Council. Boil a quart of cold water, then let it cool for 10 minutes before adding eight to 10 green-tea bags. This will extract the flavor and antioxidants without scorching the tea, which can make it bitter. Steep for one minute, then remove the bags. Peel and dice a cucumber, reserving eight to 10 slices for garnish. Peel and grate one tablespoon of fresh ginger. Distribute cucumber and ginger evenly among four glasses with ice. Top each with eight ounces of tea and garnish with cucumber slices.
Coffee Like tea, unsweetened coffee is filled with healthy compounds and almost no calories. But if you're a fan of sugary coffee concoctions, you down 206 more calories a day on average than people who sip straight joe. Not ready to break up with your barista? Try an Americano (espresso plus water) or a café au lait with skim milk. If you can't skip cream and sugar, be stingy with them or use low-cal or fat-free versions.
Go Easier On These
Milk Researchers at the University of Tennessee at Knoxville found that having three servings of low-fat dairy per day can lead to weight loss of 10 percent or more. Dairy contains calcium and the amino acid leucine, which together promote fat burning, says Michael Zemel, Ph.D., director of the university's Nutrition Institute. And a study of overweight women at Northern Illinois University found that soy milk was just as effective as nonfat cow's milk in helping them shed pounds. But stick to skim or low-fat moo juice and light soy milk; otherwise, the calories add up quickly.
Alcohol Happy hour is good for plenty of things, but weight loss isn't one of them. Savoring a drink every now and then does have perks, including reducing your risk of heart disease, but alcohol packs a lot of calories into a small glass, and it may even stimulate your appetite. And unlike the calories in fat, carbohydrates, and protein, those in alcohol can't be stored in your body, so they have to be used immediately. As a result, your body stops burning fat until the alcohol is processed—that's roughly an hour for every drink. Most wines ring in between 100 and 120 calories a glass, but you can stretch it out by adding club soda and ice to make a spritzer. If you can't stomach that, have a Bloody Mary—a six-ounce glass delivers around 76 calories. That's reasonable.
Juice If it comes from fruit, it must be healthy, right? Not so much. Many juices have added sugars. And in terms of health benefits, you're always better off eating whole fruit instead. A medium orange has a mere 59 calories, and its 12 grams of sugar come with three grams of belly-filling fiber. A typical eight-ounce glass of OJ has 110 calories, twice as much sugar as the fruit, and no fiber. For a healthier juice fix, try watering it down, says Lisa Jones, R.D., adjunct professor of nutrition at La Salle University in Philadelphia. Mix four ounces of your favorite kind with 32 ounces of water. You'll get the flavor with fewer calories.
Diet soda No-cal pop may not pile on the pounds directly, but new research from Purdue University suggests that drinking these artificially sweetened beverages can screw with the brain's ability to measure caloric intake. Drink them often enough and you may actually start to crave sweets more. Plus, if you swig diet drinks all day, you're taking in fewer healthy liquids, such as tea. Get your carbonation fix with zero-calorie seltzer instead, or make your own with a home soda maker that carbonates your drink of choice.
Have a SUPER AWESOME DAY!!
Love Ya~Fit Now Girl
I wanted to share this with you because this is something that I dont really think about that much. I have been to busy with trying to watch what I am eating??
Think Before You Drink
Kicking your liquid-sugar habit may be the easiest route to a flatter belly
By Tom Hansen
Your diet sucks. No, not the odd cheese-curls-for-dinner days. We mean the average 400 calories a day you suck down through a straw. A recent study in the American Journal of Clinical Nutrition showed that around 37 percent of our total daily liquid calories come from sugar-sweetened drinks. And here's the really crazy part: Guzzling those beverages has a bigger impact on our waistlines than anything else we eat.
"People don't reduce food intake when they drink their calories from soda and other beverages," says Barry Popkin, Ph.D., a professor of nutrition at the University of North Carolina. The silver lining is that cutting back on those oversweetened fluids can be an easy way to kick-start weight loss. Where to begin? This guide is a good place.
Drink These Freely
Tea We may live in the land of the Big Gulp, but for the rest of the world, tea is the most popular beverage after water. And for good reason: Hot or cold, it's calorie-free, and studies have found that compounds in green tea known as catechins rev your metabolism for up to 24 hours—meaning it actually helps you burn more calories.
But when you load this naturally good beverage with sugar, you detract from those health benefits. So order unsweetened when you can, and check labels: Every four grams of sugar is the same as one cube or packetful. If you're up for brewing your own, try this recipe for iced cucumber green tea, from Maggie Moon, M.S., R.D., of the U.S. Tea Council. Boil a quart of cold water, then let it cool for 10 minutes before adding eight to 10 green-tea bags. This will extract the flavor and antioxidants without scorching the tea, which can make it bitter. Steep for one minute, then remove the bags. Peel and dice a cucumber, reserving eight to 10 slices for garnish. Peel and grate one tablespoon of fresh ginger. Distribute cucumber and ginger evenly among four glasses with ice. Top each with eight ounces of tea and garnish with cucumber slices.
Coffee Like tea, unsweetened coffee is filled with healthy compounds and almost no calories. But if you're a fan of sugary coffee concoctions, you down 206 more calories a day on average than people who sip straight joe. Not ready to break up with your barista? Try an Americano (espresso plus water) or a café au lait with skim milk. If you can't skip cream and sugar, be stingy with them or use low-cal or fat-free versions.
Go Easier On These
Milk Researchers at the University of Tennessee at Knoxville found that having three servings of low-fat dairy per day can lead to weight loss of 10 percent or more. Dairy contains calcium and the amino acid leucine, which together promote fat burning, says Michael Zemel, Ph.D., director of the university's Nutrition Institute. And a study of overweight women at Northern Illinois University found that soy milk was just as effective as nonfat cow's milk in helping them shed pounds. But stick to skim or low-fat moo juice and light soy milk; otherwise, the calories add up quickly.
Alcohol Happy hour is good for plenty of things, but weight loss isn't one of them. Savoring a drink every now and then does have perks, including reducing your risk of heart disease, but alcohol packs a lot of calories into a small glass, and it may even stimulate your appetite. And unlike the calories in fat, carbohydrates, and protein, those in alcohol can't be stored in your body, so they have to be used immediately. As a result, your body stops burning fat until the alcohol is processed—that's roughly an hour for every drink. Most wines ring in between 100 and 120 calories a glass, but you can stretch it out by adding club soda and ice to make a spritzer. If you can't stomach that, have a Bloody Mary—a six-ounce glass delivers around 76 calories. That's reasonable.
Juice If it comes from fruit, it must be healthy, right? Not so much. Many juices have added sugars. And in terms of health benefits, you're always better off eating whole fruit instead. A medium orange has a mere 59 calories, and its 12 grams of sugar come with three grams of belly-filling fiber. A typical eight-ounce glass of OJ has 110 calories, twice as much sugar as the fruit, and no fiber. For a healthier juice fix, try watering it down, says Lisa Jones, R.D., adjunct professor of nutrition at La Salle University in Philadelphia. Mix four ounces of your favorite kind with 32 ounces of water. You'll get the flavor with fewer calories.
Diet soda No-cal pop may not pile on the pounds directly, but new research from Purdue University suggests that drinking these artificially sweetened beverages can screw with the brain's ability to measure caloric intake. Drink them often enough and you may actually start to crave sweets more. Plus, if you swig diet drinks all day, you're taking in fewer healthy liquids, such as tea. Get your carbonation fix with zero-calorie seltzer instead, or make your own with a home soda maker that carbonates your drink of choice.
Have a SUPER AWESOME DAY!!
Love Ya~Fit Now Girl
Hey Everyone!! Summer is FULL swing! Its bathing suit season!
Vacations are the HARDEST PART OF THE SUMMER and trying to stay on track!!! Here are a few tips to help out!
"Nowadays, you can eat a healthy, balanced, calorie-appropriate meal no matter where you travel," Duke University's Elisabetta Politi, nutrition director of the North Carolina school's diet and fitness center, said in a news release.
To eat better on the road, Politi suggests:
Take healthy snacks with you. Stock a cooler with cheese, pre-cut vegetables, yogurt and other good foods to munch on while in transit. Pack a bag with individual portions of low-fat popcorn, trail mix, energy bars, nuts or dried fruit.
Drink more water. Avoid the sugar of soda and other soft drinks that add empty calories. Don't think that diet sodas and artificial sweeteners are any better because some studies find they may actually increase appetite. If you crave a sweet drink, try a little low-fat chocolate milk.
Pick healthy menu items. Opt for lighter fare like salads, grilled sandwiches and wraps when possible, an option easier to do now that many restaurants either post or can provide their food's nutritional information. If you must indulge, choose small portions or share larger ones to help limit intake.
Eat a good breakfast. Always start a travel day with a healthy meal to help balance out what may come later. If your overnight hotel room has a refrigerator, load it the night before with cereal, low-fat milk, yogurt and fruit so you can start the day right.
Fast foods are quick, reasonably priced, and readily available alternatives to home cooking. While convenient and inexpensive for a busy lifestyle, fast foods are typically high in calories, fat, saturated fat, sugar, and salt.
Fast food chains and restaurants have responded to the public's increasing awareness about nutrition and have attempted to help people concerned about health. For example, they now make ingredient and nutrition information available on their menus. Despite these changes, however, in order to maintain a healthy diet, it is necessary to choose fast foods carefully.
Function
Most people today have less time to select, prepare and eat food than their grandparents did. Fast foods are very appealing because they are widely available and inexpensive.
Food Sources
Fast food items have been modified to reflect consumers' concern about the fat content of their food. Many fast food restaurant have switched from beef tallow or lard to hydrogenated vegetable oils for frying.
Some restaurants offer low calorie choices like salad bars and assorted take-out salads with low calorie dressing, low-fat milkshakes, whole grain buns, lean meats, and grilled chicken items.
Side Effects
Maintaining nutritional balance is not easy with fast food, because there is no control over how they are cooked. For example, some are cooked with a lot of oil and butter, and there may be no option if you want your selection with reduced fat.
The large portions often served at restaurants also encourage overeating. Fast food also tend to lack fresh fruits and vegetables.
In general, people with high blood pressure, diabetes, and heart disease must be much more careful about choosing fast food, due to the high content of fat, sodium, and sugar.
Recommendations
Knowing the number of calories and the amount of fat and salt in the fast food can help you decide which items are better choices. Many fast food restaurants have published the nutrient content of their foods. These are often available on request. You can plan a convenient yet healthful meal with the following information.
Make better choices when eating at fast food restaurants. In general eat at places that offer a variety of salads, soups, and vegetables.
Choose smaller-sized servings. Consider splitting some fast food items to reduce the amount of calories and fat. Ask for a "doggy bag." or simply leave the excess on your plate.
To help supplement and balance a fast food meal, make nutritious options such as fresh fruits, vegetables, and yogurt available as snacks.
When chosen carefully and not used in excess, fast foods can offer reasonably good quality nutrition. By being aware of what and how much you eat, and paying attention to how it affects your health, you can set a good example for your children. As always, variety and moderation are the key principles in providing a healthy diet for children as well as adults.
Consider these general tips:
PIZZA
Ask for less cheese, and choose low-fat toppings such as onions, mushrooms, green peppers, tomatoes, and other vegetables.
SANDWICHES
Healthier choices include regular or junior-size lean roast beef, turkey, or chicken breast, or lean ham. Extras, such as, bacon, cheese, or mayo will increase the fat and calories of the item. Select whole-grain breads over high-fat croissants or biscuits.
HAMBURGERS
A single, plain meat patty without the cheese and sauces is the best choice. Ask for extra lettuce, tomatoes, and onions. Limit your intake of french fries.
MEAT, CHICKEN, AND FISH
Look for items that are roasted, grilled, baked, or broiled. Avoid meats that are breaded or fried. Ask for heavy sauces, such as gravy, on the side. Better still, avoid heavy sauces and dressings altogether.
SALADS
High-fat food items such as dressing, bacon bits, and shredded cheese add fat and calories. Choose lettuce and assorted vegetables to make up the majority of your salad. Select low-fat or fat-free salad dressings, vinegar, or lemon juice when available. Ask for the salad dressing on the side.
DESSERTS
Choose low-fat frozen yogurt, fruit ices, sorbets, and sherbets. Occasional indulgent desserts add fun to a carefully selected, well-balanced diet.
I hope to see you soon at Bootcamp in Litchfield Park! You can do it ONE day at a time!!
Have a Super Awesome Day!
Love Ya~ Fit Now Girl
Vacations are the HARDEST PART OF THE SUMMER and trying to stay on track!!! Here are a few tips to help out!
"Nowadays, you can eat a healthy, balanced, calorie-appropriate meal no matter where you travel," Duke University's Elisabetta Politi, nutrition director of the North Carolina school's diet and fitness center, said in a news release.
To eat better on the road, Politi suggests:
Take healthy snacks with you. Stock a cooler with cheese, pre-cut vegetables, yogurt and other good foods to munch on while in transit. Pack a bag with individual portions of low-fat popcorn, trail mix, energy bars, nuts or dried fruit.
Drink more water. Avoid the sugar of soda and other soft drinks that add empty calories. Don't think that diet sodas and artificial sweeteners are any better because some studies find they may actually increase appetite. If you crave a sweet drink, try a little low-fat chocolate milk.
Pick healthy menu items. Opt for lighter fare like salads, grilled sandwiches and wraps when possible, an option easier to do now that many restaurants either post or can provide their food's nutritional information. If you must indulge, choose small portions or share larger ones to help limit intake.
Eat a good breakfast. Always start a travel day with a healthy meal to help balance out what may come later. If your overnight hotel room has a refrigerator, load it the night before with cereal, low-fat milk, yogurt and fruit so you can start the day right.
Fast foods are quick, reasonably priced, and readily available alternatives to home cooking. While convenient and inexpensive for a busy lifestyle, fast foods are typically high in calories, fat, saturated fat, sugar, and salt.
Fast food chains and restaurants have responded to the public's increasing awareness about nutrition and have attempted to help people concerned about health. For example, they now make ingredient and nutrition information available on their menus. Despite these changes, however, in order to maintain a healthy diet, it is necessary to choose fast foods carefully.
Function
Most people today have less time to select, prepare and eat food than their grandparents did. Fast foods are very appealing because they are widely available and inexpensive.
Food Sources
Fast food items have been modified to reflect consumers' concern about the fat content of their food. Many fast food restaurant have switched from beef tallow or lard to hydrogenated vegetable oils for frying.
Some restaurants offer low calorie choices like salad bars and assorted take-out salads with low calorie dressing, low-fat milkshakes, whole grain buns, lean meats, and grilled chicken items.
Side Effects
Maintaining nutritional balance is not easy with fast food, because there is no control over how they are cooked. For example, some are cooked with a lot of oil and butter, and there may be no option if you want your selection with reduced fat.
The large portions often served at restaurants also encourage overeating. Fast food also tend to lack fresh fruits and vegetables.
In general, people with high blood pressure, diabetes, and heart disease must be much more careful about choosing fast food, due to the high content of fat, sodium, and sugar.
Recommendations
Knowing the number of calories and the amount of fat and salt in the fast food can help you decide which items are better choices. Many fast food restaurants have published the nutrient content of their foods. These are often available on request. You can plan a convenient yet healthful meal with the following information.
Make better choices when eating at fast food restaurants. In general eat at places that offer a variety of salads, soups, and vegetables.
Choose smaller-sized servings. Consider splitting some fast food items to reduce the amount of calories and fat. Ask for a "doggy bag." or simply leave the excess on your plate.
To help supplement and balance a fast food meal, make nutritious options such as fresh fruits, vegetables, and yogurt available as snacks.
When chosen carefully and not used in excess, fast foods can offer reasonably good quality nutrition. By being aware of what and how much you eat, and paying attention to how it affects your health, you can set a good example for your children. As always, variety and moderation are the key principles in providing a healthy diet for children as well as adults.
Consider these general tips:
PIZZA
Ask for less cheese, and choose low-fat toppings such as onions, mushrooms, green peppers, tomatoes, and other vegetables.
SANDWICHES
Healthier choices include regular or junior-size lean roast beef, turkey, or chicken breast, or lean ham. Extras, such as, bacon, cheese, or mayo will increase the fat and calories of the item. Select whole-grain breads over high-fat croissants or biscuits.
HAMBURGERS
A single, plain meat patty without the cheese and sauces is the best choice. Ask for extra lettuce, tomatoes, and onions. Limit your intake of french fries.
MEAT, CHICKEN, AND FISH
Look for items that are roasted, grilled, baked, or broiled. Avoid meats that are breaded or fried. Ask for heavy sauces, such as gravy, on the side. Better still, avoid heavy sauces and dressings altogether.
SALADS
High-fat food items such as dressing, bacon bits, and shredded cheese add fat and calories. Choose lettuce and assorted vegetables to make up the majority of your salad. Select low-fat or fat-free salad dressings, vinegar, or lemon juice when available. Ask for the salad dressing on the side.
DESSERTS
Choose low-fat frozen yogurt, fruit ices, sorbets, and sherbets. Occasional indulgent desserts add fun to a carefully selected, well-balanced diet.
I hope to see you soon at Bootcamp in Litchfield Park! You can do it ONE day at a time!!
Have a Super Awesome Day!
Love Ya~ Fit Now Girl
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