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!!!
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