I PROMISE THE NEWSLETTER IS COMING!!!

Do you remember the movie "The Money Pit" with Tom Hanks.  Everytime he asked his contractor when his house would be fixed, they kept telling him. "two weeks."  About six months later it was ready.  I promise it will not be that long for the newsletter.  My design team and I want to get it right and make it look its best, so it's taking longer then I thought.  Just give me two more weeks HA! HA! Honestly, any day now it will be rolling and I can't wait because it has some great information on there.  I think you will love it.  Hang in there fit diva fans.  I promise you will not be disappointed.

Lara Price Fit Diva Newsletter Coming Soon

Hello Everyone,

I have been feverishly working on this new and exciting Fit Diva Newsletter and I can't wait to send one out to each of you for your free trial.  It's going to be full of some great and informative stuff.  I've got a great workout planned for all of you.  Plus a sample 1500 calorie diet for you to try with some diet goals to focus on each week.  Here is a taste of the main blog:

Behavior is the number one factor we can control that influences our health and longevity.  This is according to Dr. R.E. Sallis who is the president of the American College of Sports Medicine (ACSM) and heading the initiative to get doctors to prescribe exercise.  Dr. Sallis goes on to say how mainstream medicine has mostly ignored research on the exercise pill.  Exercise is known to help prevent diabetes, hypertension, cancer (particularly, breast and colon cancer), depression, osteoporosis, dementia, chronic disease, premature death, and all-cause mortality.  It helps control your weight which again goes into a whole list of other diseases and issues that can be prevented.  If there was a pill that could do all of this, we would make sure everyone had access to it.
 
Yep!  Good Stuff!  I was hoping for a May 15th launch, but my design team needs more time, so now I'm hoping you will have access to it before Memorial Day Weekend!  Believe me, this is one Newsletter you will not want to miss!  You will be able to download it from the site and then if you want more Fit Diva action, you can sign up to receive a new newsletter each month.

 

Take Care Loyal Fit Diva Readers.  I will be talking at you again soon!

 

Fit Diva Lara

A New Beginning

Hello Loyal Fit Diva Readers.

You have all probably had a chance to read Fit Diva Jill's goodbye blog.  I know I am very sad to lose my diva partner in crime, but don't worry I am sure she will make some guest appearances, so we haven't lost her forever.

There are changes to come as Jill mentioned.  Since I am the lone diva, I decided to develop a monthly newsletter that will be e-mailed to all who signs up.  Included in each newsletter is the following:

• A new full monthly workout plan with resistance and cardio exercises each month to get you fit and in shape.  The resistance exercises will have pictures and explanations as usual and you will be able to do it at home or in the gym.
• Diet and eating information to help you stay on track with your eating.
• An informative blog on exercise and why to keep working out to help you to stay motivated.
• Basically an overall weight loss and staying fit plan.

This is just a few items of what to expect and of course the newsletter is done in typical diva style.  Soon there will be an area on this site to sign up for the newsletter and to get your first free trial newsletter. After you have tried the free trial you can then sign up to receive one each month after that for $19.95 a month.  Basically you get me as your personal trainer for $19.95 a month.  You can e-mail me questions on the site as usual and I can help with the exercises and give you advice or suggestions if you need it.  I will be there for you.  The workouts will be developed so you can fit it into your busy life and schedule.  If you're a stay at home mom, working mom or just an extremely busy person, this newsletter is for you.

The free trial will be available May 15th.  In a few days you can sign-up to receive it or e-mail me from the site and I will get you on the list to receive it.  I encourage you to check out my first diva newsletter!

Thank You!

Well, today is my last day with thefitdivas.com. With my third boy on the way and my other two getting busier and busier - I just don't have the time I feel I need to put into the site. I want to thank all of our loyal readers and supporters and I hope I have given you some good info as well as a laugh or two!

Don't fear however! Fitdiva Lara is taking over the site and she has some exciting changes in store. Please be sure to keep checking out the site and supporting her.  I will have to do a few guest posts after this baby comes and I am struggling to get my weight off!! I am sure I will have some stories!

Take care of you. Keep reading, keep learning and keep doing. Do it for yourself and for everyone that cares about you!

Train Your Stomach

Properly fueling before, during and after exercise is as important as training your heart, lungs and muscles for maximal athletic performance, according to an expert at the American College of Sports Medicine  (ACSM) Health & Fitness Summit & Exposition.

Nancy Clark, M.S., R.D., FACSM, a Boston-area sports dietitian and author of Nancy Clark’s Sports Nutrition Guidebook, focused on the benefits, options and role of fueling before, during and after exercise, noting engineered food, such as energy gels, bars and drinks may not be better for fueling than regular food.  “These foods are generally more about convenience than necessity,” said Clark. “Your body basically needs water and carbohydrates before exercise, so something as simple as water plus raisins, pretzels or a small fruit smoothie can be adequate.”

Clark recommends planning ahead for proper fueling. “If you can make the time to train, you can take the time to fuel correctly,” she said. Depending on your personal tolerance and exercise intensity, an athlete can eat as few as five minutes before exercise - such as prior to a training run - to four hours before exercise for more intense activity. When exercising moderately hard for more than 60 to 90 minutes, Clark recommends fueling during activity. During these events, such as marathons or long bikes rides, the body’s blood sugar tends to drop, negatively affecting the brain and muscles. Clark recommends consuming 200-300 calories per hour, depending on your size and ability to tolerate food during the exercise. “For some athletes, energy gels or bars may be the most convenient way to fuel during exercise, but other snacks work too.” said Clark.  “Experiment with a variety of foods during training so your body can properly train your digestive track as well.”

Refueling after hard exercise is important as well. “Sports drinks with added protein can help aid in recovery, but you can also benefit from the carbs and protein in chocolate milk or yogurt for the necessary muscle repair,” said Clark.

Beat Stress Without the Wine

I was talking to my cousin the other day and we were talking about the things are supposedly can and cannot do during pregnancy. Types of exercise and activity, types of food and drinks, etc. Things like caffeine and feta cheese came up and then alcohol. I am lenient on the caffeine - and eat a little feta every now and then (it is always pasteurized!) but I steer completely clear of alcohol - because to me, the risk is so not worth it. Well, I guess a doctor friend of hers told her that drinking a little is fine because the risks of alcohol can be less detrimental to the fetus than the risks of stress. I was confused at first but basically she said that if you need to have a glass of wine to calm you down - go for it as stress is very harmful to the baby. Okay, I have issues with that. I do not disagree that stress can be harmful to the baby, but there are a million ways you can deal with stress that wont potentially harm the baby. For example - EXERCISE!

It is amazing what exercise can do for you if you let it. If you are uptight and about to explode, go for a walk, stretch, dance, jog, swim, do yoga, whatever. If you aren't in the mood for exercise, read a book, call a friend, take a nap, cook a healthy meal, paint a picture, etc. Release the tension in a positive way that will help reduce your stress and improve your health. Alcohol doesn't have to be the answer - whether you are pregnant or not.

Boost Your Metabolism

Another great lecture that I attended at the American College of Sports Medicine conferene was on your metabolism.  Liz Applegate, Ph.D., FACSM, director of sports nutrition at the University of California at Davis, says resting metabolic rate – the amount of calories the body burns in a resting state to keep internal organs operating – can be improved through lifestyle changes. The easiest way, she says, to calculate metabolic rate is to figure 10 calories burned for every pound of body weight for women, and 11 calories for every pound of body weight for men. For instance, a 130-pound woman has an approximate resting metabolic rate of 1,300 calories per day.

However, Applegate says certain key factors affect the exact metabolic rate for individuals. These factors can be altered in your favor to stimulate more calorie burn – and, in turn, weight loss.

Body composition
How it affects metabolism: Muscles, the workhorses of the body, use more calories to operate than fat. So, the more fat you have, the fewer calories your body will naturally burn.
How you can change it: Replace that fat with muscle. Strength training creates lean muscle mass.

Age
How it affects metabolism: Resting metabolic rate generally drops 2 to 3 percent every decade after age 20, typically due to a loss of lean mass.
How you can change it: Stop the loss of lean mass through strength training.

Hormones
How they affect metabolism: Thyroid hormones have the biggest impact on resting metabolic rate because they tell cells how much oxygen to use, or how many calories to burn. Thyroid activity typically slows after age 40 in women, accounting for some women’s mid-life weight gain.
How you can change it: In general, you can’t. Applegate says not to buy the hype about supplements that claim to increase thyroid activity. Focus your efforts on other factors that impact metabolic rate.

Calorie restriction
How it affects metabolism: Although cutting an extreme amount of calories from your daily diet seems like the pathway to quick weight loss, self-starvation actually slows metabolic rate down significantly.
How you can change it: Don’t send signals to the body to conserve calories by detoxing or fasting. According to ACSM guidelines, women should eat at least 1,200 calories per day, and men should eat at least 1,800. Small, sensible deficits lead to healthy, long-term weight loss.

Diet
How it affects metabolism: Certain dietary components – and the right combination of them – increase metabolic rate.
How you can change it: Make sure your diet has the right balance. Proteins take more effort – i.e., calories – for the body to process. Applegate recommends eating 18 to 20 percent of the day’s total calories in lean proteins. Also, consume more fiber, which may slightly block caloric absorption and keep you feeling full.

Applegate cautions that while implementing no single factor listed above will make a noticeable change in resting metabolic rate, practicing several can. "Doing just one of these things might only lead to 60 or so more calories burned per day,” she said. “But when you start factoring in several of these modifications, they can really add up and make a difference.”

Kid Friendly Reads

Here are two great reads to help you help your family get fit. The first one, Outsmart the Offspring, gives you 4 sneaky ways to get your kiddos up and moving. The second one, Let Them See You Sweat, focuses on you being a fitness example as well as how to show your kids the ropes at the gym.

It is never too early to get your kids interested in living a fit and healthy life. It is also never too late.

Work With Your Fitness Personality

If you’re one of many exercisers having trouble sticking to an exercise routine, you’re not alone. I read a great article on how an expert at the American College of Sports Medicine  Health & Fitness Summit & Exposition has a solution: work with, not against, your fitness personality type.

Linda Shelton, a fitness and wellness authority and author, has identified five distinct personality types that exercisers and trainers alike can use to develop personalized lasting fitness regimens and recognize potential pitfalls. Some people may be a combination of more than one of the following types, says Shelton

.

“Using the personality types is a great way to structure an exercise routine so you’re not just guessing about what might work and might not,” Shelton said. “It’s about knowing what drives a person, and using that knowledge to help someone stick with exercise and even enjoy it.”

Squares: Squares are the most reliable, stable and predictable of the five personality types. They like to have a plan for nearly everything in their lives, and thrive on routine. In general, they tend to be engineers, chemists, and scientists and less social around others.
Potential pitfall: Doing the same exercise routine for years. “Squares tend to develop rigid schedules for themselves, so while they get to the gym, they don’t see progressive results because they hit plateaus,”

Shelton said. “Instead, a Square should try to take baby steps toward sprinkling in new activities weekly that switch up their routines while still giving them the familiarity of the old program.”

Rectangle: Rectangle types are a bit more flexible than Squares, but still like order and routine. They love groups, and perform best with social interaction.
Potential pitfall: Exercising alone. Rectangles should join fitness clubs – like hiking or running groups – and take group fitness classes instead.

Triangle: Triangles are the most competitive and driven of the five personality types. They are task-oriented and maintain detained lists (like sets and repetitions) when working out so they can monitor their progress and revel in their successes.
Potential pitfall: Exercising without a set goal.

Shelton suggests that Triangles work out with an equally competitive partner or train for a specific event, like a sprint triathlon or half-marathon, that has a goal.

Circle: Circles are the social butterflies of the fitness world, and the most emotionally driven of the five types.
Potential pitfall: Socializing instead of exercising, and putting themselves – and their fitness – last on the priority list. “Circles sometimes talk the entire way through a workout; they’re not really there for exercise so much as camaraderie,”

Shelton said. “They need a nurturing trainer who will motivate them, yet not push too hard,

or to exercise in a group setting.”

Squigglie: Squigglies possess the most outgoing, least structured personality type. They are the complete opposite of squares and hate routine. Squigglies must derive pleasure from whatever activity they’re doing, or they may quit.
Potential pitfall: Getting bored. Squigglies should try an extremely varied routine that includes lots of different classes and new activities to maintain interest in exercise.

Shelton says her five fitness personalities are also an important consideration when clients and personal trainers are pairing up. “Both the exerciser and the trainer can use their personality types to create the best possible partnership.”

Chicken Kebabs

Since BBQ season is upon us here is a great Chicken Kebab recipe that your whole family (including the kiddos) will enjoy. Kebabs are a great, fun way to sneak in some veggies. I personally add pineapple, mushrooms and tomatoes to the mix.

Ingredients
  3 tablespoons olive oil
  3 tablespoons balsamic vinegar
  2 tablespoons maple syrup
  1 tablespoon country dijon mustard
  2 cloves garlic, minced
  1/4 teaspoon salt
  1/4 teaspoon freshly ground black pepper
  1 pound boneless, skinless chicken breasts, cut into 1" pieces
  2 red and/or green bell peppers, cut into 1" pieces
  1 large onion, cut into 1" pieces

Directions
1. In a 13" x 9" baking dish, combine the oil, vinegar, maple syrup, mustard, garlic, salt, and black pepper. Thread the chicken, bell peppers, and onion alternately onto 8 metal skewers. Lay the skewers in the baking pan and baste with the marinade. Cover and refrigerate for up to 3 hours, turning occasionally.
2. Coat the unheated grill rack with cooking spray. Preheat the grill.
3. Place the skewers on the rack and grill, turning occasionally, for 14 minutes, or until the chicken is no longer pink and the vegetables are tender.

Nutritional Facts per serving: Calories 283.9, Fat 11.8g, Saturated Fat 1.8g,
Cholesterol 65.8mg, Sodium 275.9mg, Carbohydrates 16.4g, Sugar 11.7g, Dietary Fiber 1.9g, Protein 27.4g

Recipe From Prevention Magazine

Play

Remember the days of playing catch, throwing frisbees and just running around having fun like a kid?Well, these exercises are good for you even today.  Unstructured, creative, and spontaneous physical activities that may be reminiscent of child-like play are beneficial, healthy activity options for adults according to a lecture at the American College of Sports Medicine conference in Atlanta.

Carol Torgan, Ph.D., FACSM, says the type of calorie-burning, mind-stimulating play that children often do shouldn’t be left behind as people age. Tossing a Frisbee, dancing and rock climbing are great ways for adults to incorporate play into their exercise routines. According to the ACSM-published Compendium of Physical Activities, dancing can burn up to 322 calories an hour for a 150-pound person.

But beyond the fitness advantages these fun-filled activities offer, they can also help with problem solving, improve brain function, spur creativity and innovation, alleviate stress, and improve social skills. These are attributes that carry over into all aspects for adults, from the bedroom to the boardroom.

“Whether it’s shooting hoops or even playing on a teeter-totter with a friend, these unstructured activities can create a sense of belonging and community,” Torgan said. “The need for play may be hard-wired in our brains and appears to be as basic as sleep. We never outgrow it.”

“The ‘power of play’ for adults lies in simply focusing on the joy of moving, having a little fun with it, and not taking ourselves too seriously,” Torgan said. “Play has no obvious goal, and has no winners or losers, unlike the dodge ball games of our youth. It’s the perfect anecdote for when your exercise routine starts to feel like more of a chore than an activity of enjoyment.”                           

To “rediscover your inner child,” she says, adults can try simple play activities, like taking an outdoor walk and stopping to smell the flowers, running through a sprinkler, or designing a family “playcation.”

Sweating it Out

Okay, since I have been swimming I have noticed something very fascinating. I truly believe people think that sitting in a sauna sweating will get them into shape and help them lose weight.
Unfortunately for me the sauna is right by the pool. No matter what time of the day I go and swim there are always quite a few people in the saunas the entire time. They go in, sit for awhile, come out, walk around the pool, go back in, come back out, dive in the pool - YUK - go back in, come back out, do another walk, have a seat right by the pool, chat with a buddy, go back in, etc. It is really quite interesting and it drives me absolutely nuts.

First of all, most of the sauna attendees are overweight, sweaty, hairy men. I wouldn't care if they were not diving in the pool that I am swimming in but since they do at their sweatiest moments, it makes me quite sick. Secondly, they stand there staring into the pool making me extremely uncomfortable. It is only two lanes and I am usually the only one in it. And finally, they all look like they are totally spent from "working out so hard." I am not kidding. They come out, drink their water or sports drink, pat their sweaty brow with a towel and "walk it off" - like they just did a super set or maxed out their last dead lift. It is crazy. I really think they feel like they are working out.

In case you are confused, sitting in a sweaty room will not help you get into shape or help you lose weight. Yes, you may lose a few "water weight" pounds, but the second you drink anything all of that will come right back. In order to lose weight and get fit you do need to sweat, but you need to earn that sweat by moving your body.

Okay, I've spoken my mind and now I am off to the pool where I will be blessed with the sweaty, hairy men again. Should I let them in on that little secret or would that be rude? Hmmm. 

Exercise Instead of Prozac

Most of us at one point have been depressed including us hard working moms.  Post partum depression is serious.  As a mother of twins I can easily see how depression can creep into our lives.  Basically, we have no lives as our children, jobs, husbands, etc. basically take our time and it can be overwhelming.  Did you know that exercise has the same effect on you as Prozac.  Doctors are quick to presribe these anti-depression pills, but won't tell you to exercise when studies have shown that exercise releases endorphins that effect your mood the same way as most anti-depressant drugs.

A study done by the American College of Sports Medicine (ACSM) proved this.  Here are the facts of the study.

• The study involved 40 adults ages 18-45 who were put into two groups.  One group discontinued their physical activity program for two weeks while the other group kept on exercising.
• They were evaluated at the beginning, one week, and then at two weeks.  After one week changes were already noticeable and after two weeks significant higher negative mood scores were recorded for those who stopped exercising compared to the group who continued exercising.

Before taking a pill for depression talk to your doctor about exercise first.  It may be the drug that can help you on the right track!

10 Minute Workouts

I hear it all the time - I need to exercise but I just don't have the time. Well I came across this great article from WebMD filled with 10 minute workouts that are truly kick butt. I received it awhile ago in my inbox and just received it again. It covers just about anything you are interested in - Tennis to Boxing to Gymnastics to the Knee Dance (which you are probably going "What in the world??") But it is killer.

I know that no matter who you are, you have at least 10 minutes in a day and as stated in a previous blog, 10 minutes is way better than nothing. Click here, print out the workouts and get to work. If you are really zealous - do a couple of them!! Have fun and have a great weekend.

Quit Smoking With Exercise

I know, I know, I keep going on about all the things exercise can do for you, but did you know it could actually help smokers quit that nasty habit.  Most women are afraid to quit smoking because of the weight gain that is usually associated with quitting, but exercise has proven to reduce weight gain.  In a study done through the Archives of Internal Medicine, women who exercised vigorously while trying to quit smoking were twice as likely to remain smoke-free and they gained about half the weight of those who did not exercise.

Most people who exercise are not smokers because once you get in a healthy habit you stay focused on healthy activities and are less likely to do anything harmful to the body.  Think of it as replacing a bad habit for a good one.  “People who exercise (when trying to quit smoking) feel better both mentally and physically and report fewer mood swings as well as a feeling of empowerment,” according to Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society (ACS).  This empowerment can give you the strength to stay smoke free.

Remember, according to the ACS, smokers are twice as likely to die from a heart attack and women who smoke while on birth control pills have a higher risk of a heart attack, stroke, and blood clotting in the legs.  Everyone knows that smoking can cause lung cancer, but few people realize it is also a risk factor for many other types of cancer as well, including cancer of the mouth, larynx, pharynx, esophagus, bladder, kidney, pancreas, cervix, stomach, and in some cases leukemia. 

 

Make no excuses and start the steps to quit smoking.  Realize your body, health, and family are more important than a nicotine fix.  Be sure to consult with your physician to get medical clearance when starting an exercise program and get going.

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Exercise During Pregnancy

Exercising during pregnancy is allowed, recommended and can be very beneficial for everyone involved. Every time I am at the gym I have people comment to me on either A. How they are impressed that I am there and B. That they could just not do exercise when they were pregnant for one reason or another. Every once in awhile I get someone ask me if it is okay for me to be there which surprises me these days. It seems like it is pretty understood and if you look around you will find many pregnant women exercising. I know women that have finished teaching aerobic classes about an hour before they deliver!

Of course you don't want to go train for a marathon or try to start a bunch of new activities, but either continuing your exercise routine you had before you became pregnant (with moderations of course) or starting a walking and/or swimming program is completely acceptable and encouraged. Definitely talk to your doctor before you start as well just to make sure all is good. There are cases where women are told NOT to exercise due to something going on with the pregnancy.

Exercising will help you control your pregnancy weight gain, keep your body strong which will help ease the stress of carrying the baby, help during labor and delivery and shorten your postpartum recovery time. Exercising during pregnancy will also help keep you mentally sound! I know things can get stressful and emotional in life period let alone when you are pregnant. Getting out there and doing some exercise can help keep the head clear!

I know this is no new revelation, but it still seems like people are weary. Just take things a little slower than you normally would and listen to your body. Don't push yourself too hard and rest when you feel the need. But get yourself on a program and push yourself a little - and I can almost guarantee you will feel better your entire pregnancy.

Live Longer!

Even though my twins are only two years old, I think about all the fun things to come.  I think about their first day of school, their first dates, graduation, marriage and even playing with my grandchildren.  It's important for me to do what I can now to make sure I am around to witness all these firsts for my boys.  I exercise for many reasons, but the fact that I can decrease my mortality by 50% just by doing the minimum 150 minutes of exercise a week is what gets me off the couch and on a run.

There are so many health benefits to exercising and I have written about many of them, but if I listed all of them it would be pages and pages long.  In a nut shell exercising helps you live longer.  Just by doing a little exercise it has been proven to decrease mortality rate by 50%.  The intensity of the exercise is important for losing weight and getting into great shape, but for basic health issues, you don't have to go hard.  Just do what you can do in the time that you have.  150 minutes a week can be done any way you like.  You can do an hour a few days a week or 30 minutes five days a week or ten minutes here and ten minutes there. The key is to just move!

I'm sure you can look around and find reasons why you would like to live a long healthy life.  Maybe it's for your kids, grandchildren, or just because you have a long list of great things you want to accomplish in this lifetime.  Exercise can get you there.  Find the time and just do it!

Easy Ways to Add Fiber

For Breakfast:

• Eat a piece of fresh fruit, or add fruit to cereal and muffins.
• Have whole-grain, high-fiber toast, muffins, pancakes or waffles.
• Choose fiber-rich hot and cold cereals that are low in fat and sugar.
• Mix fresh fruit, bran or bran cereal into low-fat yogurt.

For Lunch:

• Add lettuce, tomato, sprouts, etc. to your sandwich.
• Choose whole-grain, high fiber breads for sandwiches.
• Have bean or vegetable soups and/or green salads.
• Eat a piece of fresh fruit for dessert.

For Dinner:

• Choose whole-grain, high fiber rice or pasta.
• Include beans, nuts or seeds in salads.
• Eat a fruit cup for an appetizer or dessert.
• Try different fiber-rich dishes, such as bean soups and stews, corn chowder and stir-fried vegetables.
• Add bran cereal to ground meat for meatballs, meat loaf and hamburgers.

For Snacks:

• Eat fresh vegetable sticks, fruit or nuts.
• Have popcorn and add spices instead of butter and salt.
• Choose whole-grain, high fiber crackers.

General Advice:

• Make sure products contain whole-grain, not enriched or refined flours.
• Eat more raw fruits and vegetables, and leave the skin on.
• Eat fruits and vegetables, rather than "drinking" them.
• Chew foods well - eat slowly.

Some Fiber-Rich Foods:
Beans - Kidney, Navy, Lima, Lentils, Green Peas
Bran Flakes
Whole-wheat Pastas and Breads
Apples, Pears, Prunes, Strawberries, Corn
Wheat Germ
Bran Muffins (watch the fat in these)

Exercise Comes In All Different Ways

I was reading an article by the Daily Herald in Chicago which talked about how exercise doesn't have to be unpleasant.  Many people think exercise is all about sweating in a gym or training for a marathon, but it's not.  You just have to find something you enjoy.  It doesn't have to be endless climbs up StairMaster machines, screaming music in crowded aerobics classes filled with skinny people and wet floors in strangely smelly locker rooms.

The potential benefits of exercsise may be enough to propel you off the couch and out the door. Everyone knows exercise is good for your heart, your bones and your joints. The article goes into talking about how it also lessens dementia associated with Alzheimer's and Parkinson's disease. It can prevent diabetes and its common complications like kidney and eye damage. And it may reduce your risk for some cancers, including those of the breast, colon, prostate and pancreas.

The article also quotes Dr. Eric Coris, director of Primary Care Sports Medicine at the University of South Florida, who says physical activity is one of the most powerful tools we have to prevent, improve or treat at least 47 health problems ranging from cancer to menstrual cramps. Exercise works by improving blood flow, reducing inflammation and promoting weight loss. Just reducing body fat hinders the production of hormones like estrogen that feed certain cancerous tumors.

Coris says walking, dancing, skating, cycling and paddling a canoe all count. So do the more mundane activities of daily living like vacuuming, washing and waxing the car, and raking leaves. It's even better if you make it a family affair and jump rope or play tag with the kids, throw a Frisbee for the dog or plan an active vacation. "Whatever it takes that makes exercise less objectionable," Coris says.

Find the physical activity you like to do and make it fun and enjoyable.  If you hate spin class, then don't go.  If you love roller blading then make that your 30 minutes of physical activity a day.  Exercise is not a scary word like most people think.  It's actually a word that could save your life, so find it in your day!

Happy Easter!

Happy Easter weekend. Enjoy your family, friends and loved ones. I hope you have nice weather so you can get out and play. Treat yourself to a treat or two especially if you successfully made it through the Season of Lent.

Have a wonderful day!

Quick Note - Hopefully you are not, but check out this article if you are on any type of weight loss product. On March 20th the FDA expanded its list of tainted weight loss products that consumers shouldn't buy or use because they contain undeclared, active pharmaceutical ingredients that may be risky. This list contains 72 illegal weight loss products. 

Easter Workout

Well Easter weekend is upon us and I hope yours is filled with good weather, fun egg hunts and good nutritious meals.  I know there will be lots of yummy foods and for those of you who quit eating chocolate for lent, you can't wait to chow down on that chocolate Easter bunny and just about everything else with chocolate in it.  So, let's burn some calories these next two days to hopefully off set our caloric intake on Sunday.

Workout:

Friday:  Get in at least 45-60 minutes of some good cardio.  Really get a sweat going.  Think about burning those calories and keeping that heart rate up.  If you can't get the 45-60 minutes in all at once, then split it up with 15-20 minutes in the morning, then again at lunch time and again in the evening.  As long as you burn those calories, that's all that matters.  Drink lots of water and focus on getting in your five servings of fruits and vegetable.  Skip desserts or other sweets since you will have your share on Sunday.

Saturday:  Get in 30 minutes of cardio and 30 minutes of strength training.  Again with the cardio make it a good heart pumping, sweating, 30 minutes.  If you want to split it up with 10 minutes here and there, that's fine too.  With your strength training make sure you work all major muscle groups and do 2 sets of 10-12 repetitions.  Do exercises such as lunges, squats with bicep curls. push-ups, free weight rows, tricep kick backs, etc.  Be sure to get some core in with crunches and planks.  You can find some great exercises in the Fit Trick section.  Eat good healthy foods and avoid sweats and a lot of sugar.  You just have one more day to wait.

Have a great Easter meal and be sure to enjoy those Easter goodies (in moderation of course).  If you did the above workout then you earned it. 

Spring Fever - Get Them Moving

I posted this in March - but it goes very well with fitDiva Lara's post from yesterday. Get those kids moving. NOW is the perfect time.

Spring is in the air! Hopefully so is the desire to get active and fit! If you aren't motivated yet, try going shopping for shorts, tank tops and bathing suits. That might do the trick!!

With spring comes so many fun things to do outside with your kids. Go for adventure hikes and fun bike rides. Go bug catching, bird watching, flower picking, or mushroom hunting. Plant flowers and trees together. Go fishing and/or camping. Check out your local state parks. They are a great place to go and explore and most have nature hikes and marked trails for you and your family to enjoy and great big, fat trees that are perfect to climb! Now is the perfect time.

If you aren't the nature bugs, go find an empty field and build an obstacle course, fly a kite, kick the ball around, throw the frisbies, chase bubbles, play tag or do cartwheels. Play hide and seek and/or chase and run all around. Put on some roller skates or blades while your kids are skate boarding or wave boarding! (or skateboard yourself, just be mindful of the possible injuries!!) Get your chalk out and play hopscotch or jump rope. If it rains, go dance it it and jump in all of the puddles!

If you are lucky enough to live by the beach - go check it out! You most likely wont be able to get in the water but you can have a picnic, build sand castles, look for sea shells and check out all of the cool sea life if the tides are low.

If you don't want to leave your house, just go out into your yard. The art of make believe can be amazing. You can pitch a tent or build a fort and pretend you are camping in the woods. If you are lucky enough to have good trees you can build a tree house! If you have a sandbox you can pretend you are at the beach and build sand castles.

It doesn't really matter what you do. What matters is that you get outside, with your kiddos and get moving. I am sure most of you have been cooped up for the long winter and just itching to get out. Well now you don't have an excuse. The possibilities are endless. Get out there and have fun!

Kids Need To Move

I think the most shocking piece of information that was given at the American College of Sports Medicine (ACSM) conference was how this generation of children will be the first to not out live their parents.  This is for one reason and one reason only....LIFESTYLE.  Let's face it, the children of today do not move.Technology has taken over their physical play.  Television, video games, computers, cell phones, etc. have gained their interests and parents are not monitoring their time and basically not encouraging exercise and physical activity.  Another big reason for this is our children's eating habits.  Drive past any fast food restaurant during lunch time and notice how many cars there are.  Parents don't want to cook and take-out is easy and convenient.  If they do cook it's high fat processed foods that have hardly any nutritional value.

Because of this lifestyle our children are obese, out of shape, and unhealthy. It's leading to Type 2 Diabetes, heart problems and chronic diseases which will shorten their life span. I don't know about you, but this is scary.  Who will be our firemen, our police officers, or other critical jobs.  Most police academies have already had to lower their standards to be a police officer because they can not find enough people who can pass the physcial fitness requirements.  This is not good!!!  So, what can we do?

• Get our kids moving.  Sign them up for fun social physical sports. Make outside play fun by playing tag, hide and go seek, or other fun games that you liked to play as a kid.  Take nature walks or fun bike rides.  Get them moving.  Just be creative and find a way.
• Limit their television, computer, games, etc. time to a total of one hour a day.  They may not like it, but what is more important, their health or computer time?
• Cut eating out as much as you can.  Fill your refrigerator with fruits, vegetables, yogurts, and other healthy snacks that are low in sugar.  You can make quick meals that are healthy and easy.  How hard is it to boil some spaghetti, brown some turkey meat and put a little pasta sauce on it.  Pretty easy!  Find and research other healthy recipes that are quick and easy.  I have a crock pot and I throw in some chicken breast, vegetables and seasonings and let it cook all day.  When I get home dinner is ready.
• Teach your kids about good health and be a role model.  Exercise and eat right yourself and your kids will model that.

We have to do something and it starts right here, right now with you as a parent.  Depending on your children's age, you have the ability to control what they eat and how active they are during their day.   Make sure your child grows up to be healthy and strong!  Click Here for a great article by the Environmental Health Perspectives regarding childhood obesity.  It's where I got the picture for this article. 

Conquer Your Cherise

Well this morning I was slightly thrown for a loop. I went to my 8:30 weight class like usual, but getting there around 8:20ish rather than 8ish which is kind of a problem. My class starts at 8:30 and you have to get there at 8 in order to check the kids into the kids club and get your stuff all set up in time. It is a packed class, and if you want in the back left hand corner like I do (because the right side is in front of the windows facing out for the entire gym to see) then you need to get there early!

Anyway, because I was running a bit late all of the good spots were taken. As I was trying to figure out how I was going to squeeze myself into the little spot way over in the left hand back corner, BAM - everything changed. In walked a SUB.

No, not just any SUB, the SUB from hell. Now, don't get me wrong - I love Cherise - but not if I am not expecting her. She is like a drill sargent and by the end of her class you are usually shaking all over and about to puke. Again, stuff I like, but not when I am not expecting it.

Well, here she is telling us all to put the steps away and just keep our "heavy" dumbbells and "heavy" barbells - and in Cherise's mind - nothing can be too heavy unless you are falling over holding it. Anyway, you should have seen us all. We were all like "What?? Huh?? Excuse me?? What did she say??" And all of us wanted to leave! Again, not because we don't love Cherise however you must be prepared and not throw out 1/2 your cup of coffee like I did - you need every drop of that coffee to conquer Cherise! And, if it wasn't Cherise that was making people want to leave, it was the mere fact that the class was going to be "different".

You know how we are, such creatures of habit and most of us HATE change - especially when it comes to our exercise routine. However, we should all embrace the change and realize that it is good for us. Our bodies get into ruts. They get bored. They stop reacting. Change is good. It keeps the body reacting, building, losing (or gaining, whatever your goal may be.)

Yes, we were all thrown for a loop and yes we were all cussing out Cherise during our 582nd walking lunge and 893rd squat for the morning, but let me tell you, my butt lifted like 3 inches by the end of that class. No I am not going to be able to walk for about 2 weeks, but that is good. It is a reminder that hey, I am not working those parts and believe me they need to be worked!

Bottom line - keep changing. Change up your workout routines, the amount of weight you use, the speed you are running or riding. If you want to improve, you must be constantly working towards that improvement which means constantly changing.

Next time you see a sub or "your" 3rd elliptical machine in the second row is taken, don't freak out and leave - try to suck it up and Conquer your "Cherise!"

Do It Right

We all want to find that magic pill or quick and easy way to lose weight, but it all keeps going back to a proper diet and exercise.  We don't want to hear that losing weight slowly and taking it day to day with watching what we eat and getting in the right amount of physical activity is the most effective way to take weight off and keep it off.  We want those 10lbs gone YESTERDAY, not in five or six weeks.

Believe me I know the feeling.  WE ALL DO.  We all have been there and done that with the diet wars.  I see all products being advertised on television that can help you lose belly fat and make you look lean and mean in only a few days.  I research the Internet and I am always amazed at what new pill, drink or food is out there to guarantee your best body yet.  I hate to break it to you, but these products are usually not safe and mostly not effective.  They just want your money.

Then there is there someone coming up with a great diet, like Atkins, Sugar Busters, etc. etc.  You try it, lose some weight and next thing you know you've put it back on.  I'm sorry, but life is too short not to have a little bread and sugar every so often.  Your diet needs to include all food groups, even fats.  They just need to be eaten in moderation.

At the American College of Sports Medicine (ACSM) conference, I went to a lecture that was all about these diets and products and nothing has a leg to stand on than a great low fat diet and 30 minutes of physical activity most days of the week.  Add in some strength training and you have the perfect ingredients to take weight off and keep it off.  You have to work at it daily and take the weight off slowly in order to create a habit and lifestyle to keep it off.

Good Reads

Here are some great reads for you this weekend.

Click here to read an article about Spring Cleaning your pantry. It tells you what to look for and why you should get rid of it.

Oh, slipped again! Click here to find out how to fix those diet mistakes quickly and get back on track.

Click here to read a great article supporting the importance of keeping our children physically fit. It talks about how physically fit students are more likely to do well in school, and less likely to be disciplinary problems. 

And if you are in need of a great book, read Good in Bed by Jennifer Weiner. You will laugh, you will cry, and you will really see how challenging it is for some women to be thin and where their challenges stem. You may identify with this woman or just empathize with her, whatever you will be moved.

Enjoy and have a great weekend!

The Importance of Strength Training

Another great lecture that I attended at the American College of Sports Medicine (ACSM) was on strength training and how it is such a key component for weight loss and keeping the pounds off as we age.  I have several clients over 40 who complain about belly fat and extra weight gain they cannot take off.  According to ACSM if you start weight training in your 20's or 30's and continued it you can avoid that weight gain.  If you at least start it in your 40's you have a better chance of taking it off with strength training added to your workout regime than not.  Here is why.

• Your resting metabolic rate (RMR) is the amount of calories you burn just being.  So if you stayed in bed all day long and never got up this is the amount of calories you would burn.  When you move and do things you burn extra calories and then when you workout, you really burn the calories.
• Dieting alone does not raise your RMR.  Cardiovascular exercise is great because it burns calories which is what you need to stay heart healthy and lose weight, but a higher overall RMR is important in continued weight loss and keeping it off.  Cardiovascular exercise can raise overall RMR slightly and even a little bit more if you are an endurance athlete, but in the scheme of things it is not the best way to raise RMR. 
• Strength training is the one component that can significantly raise RMR.  The more muscle mass you have, the more calories it takes to keep those muscles working.  Muscle is constantly  breaking down proteins, etc. and are never idle. 
• One pound of fat burns 4-5 calories per day and one pound of muscle burns 30 calories per day.  Again, the more muscle you have the higher your RMR and more calories you burn just being.  Plus, after strength training studies show your RMR is elevated for at least three to four days.

As we age we lose muscle mass and our RMR lowers, so we began to gain weight.  If you can keep your muscle mass and your RMR levels up, then weight gain is less likely.  If you're trying to lose weight than strength training will help you build muscles and allow you to burn more calories.  This and a well rounded healthy diet and cardiovascular exercise is the smart and healthy way to lose weight.  Strive for strength training 2-3 days a week.  10-12 repetitions of 8-10 exercises working all major muscle groups is all you need to do.

Spring Break

If Spring Break has arrived at your house, do something fun with your kids everyday. Even if you work, plan something for when you get home. There are so many ways to be active with your kids that aren't necessarily "exercising", but rather super fun ways to encourage movement.

Yesterday we went to the flower fields in Carlsbad. It is an amazing place filled with gorgeous flowers and many fun things for the kids to do. By the end of our visit, all three of the kids were very happy and very exhausted!! Last week we went to the strawberry fields - where they get to run around the fields, pick there own strawberries and ride in a wagon through the entire farm, tasting all of the freshly grown vegetables. Again, super happy kids and super exhausted!

It is so fun and exciting to expose the kids to new things. Check out what you may have available around you. If you don't have any fields of growing, take them to the local state or city park and do your own nature tours. If nature isn't your thing and you have an outdoor mall, go there. Let the kids run around, I am sure there is a fountain or two they can be entertained with for at least a little while! Just do something - something different and active!

Enjoy your kids when they are home. Have fun, be active and then relax!!

Coronary Heart Disease and the Millennial Woman

This lecture that I attended at the ACSM conference was given by Nanette K. Wenger M.D.  She is the Chief of Cardiology at the Grady Memorial Hospital in Atlanta, GA.  This lecture was a huge eye opener for me.  I knew cardiovascular disease was increasing in women, but I wasn't aware how fast it was increasing, how woman were being treated for the disease and several other facts and findings.  I highlighted the main points below.

• Coronary Heart Disease is the leading cause of mortality (death) in adult women in the U.S.  The old stats said 1 out of 4 women will die from heart disease and now we are looking at 1 out of 2 women.  This is compared to 1 in 25 who will die from Breast Cancer.
• Even though cardiovascular disease is more prominent in women over 50, women under 50 who are diagnosed have a 3 times higher death rate than those over 50,  There is on going research on why this is. 
• Most women under 40 who go under bypass surgery are smokers.  Smoking is a major cause of cardiovascular disease.
• Woman are treated differently when diagnosed with cardiovascular disease.  For some reason they are under treated compared to men.  In the E.R. women die two times more than men because they are not treated the same.  Doctors need to be educated and treat women properly.  Again this is a huge problem and needs to be addressed.
• Diabetes is a bigger disadvantage for women than men when diagnosed with cardiovascular disease.

I don't know about you, but these facts were shocking to me.  What most people don't understand is cardiovascular disease is, in most situations, PREVENTABLE.  EXERCISE IS MEDICINE!!!!!  Stop smoking!  Exercising and eating heart healthy will decrease cholesterol levels, high blood pressure and many other components that contribute to cardiovascular disease.  Talk to your friends.  Pass on this blog.  Let's get the word out, so we can stop this deadly disease.

Swim

Now that it is getting a bit warmer and my pregnancy is getting a bit further along, I have started to swim. I used to swim a lot when I was training for triathlons, but I have to admit it is my least favorite exercise. It is boring and it is a hassle. It is a pain to get all dressed in your swimming attire, swim cap, goggles and all. It is hard to remember to bring all of your after swimming stuff - like towels, flip flops, soap, shampoo, conditioner, and underwear!! It stinks to get all wet and cold when you start and then cold again when you finish. And if you look like me when you are done, you can't go anywhere for like 3 hours after because of the nice imprint the goggles leave on your face. I swear I age at least 25 years every time I get out of the pool. My face eventually goes back to normal but it seems to take forever. I am always embarrassed walking through the gym as I look like such an old hag! Uggh, the hassle of swimming!!

However, even after all of that, I must admit, it is worth the hassle. I can honestly say out of every single exercise I do, I feel the most worked out after swimming. It works every muscle in your body (without injuring it) as well as gets (and keeps) your heart rate right up there. It is amazing how fit I feel after getting in the pool a few times a week for just the last 3 weeks. It does great things for your arms, back and core - and if you remember to kick - your legs too!

So if you are like me - and feel like it is too much of a hassle to swim, try to look past it and get in the water. I think if you do it a couple of times, you will realize the benefits completely outweigh the negatives (even if the negative is walking around in a bathing suit with a big pregnant body, swim cap and goggles for the whole gym to see - CUTE!)

Conference Attending

You're probably wondering why I am blogging about attending a conference.   For part of last week I was in Atlanta, GA for the American College of Sports Medicine (ACSM) conference.  Since this is who I am certified through, it's important for me to attend the yearly conference for continuing education.  I love it because I've learned so many new things which I can't wait to share with you, so stay tuned for some very informative and may be some what shocking blogs about the latest health news.  

Let's just say that the attendees at the ACSM conference are not slackers.  We are all health and fitness professionals who practice what we preach.  This is why when I looked at the schedule of events I was excited to see all the workouts being offered.  I thought you might find my first ACSM workout humorous.

• Thursday morning I decided to do the morning run at 6:45am.  I arrived at the meeting point and was handed the map of our 1.5 mile loop that we could do as many times as we liked.  I decided to join the fast running group because I thought I should challenge myself a little bit.  BIG MISTAKE!!! Let's just say I ABOUT DIED!  After the first lap I thought throwing up was soon in my agenda, but the nausea passed and I made the next lap.  Stubbornness and competitiveness got me through the third lap.  Since we were going so fast we had time for a fourth lap, GREAT!  When the four lap came around all that was left of the fast group was me, a girl as big as my arm, and another girl who I didn't realize was a girl until she spoke (are you getting my drift).  I was seriously in trouble.  I pushed through the fourth and final lap and was so glad we were done.  As the girls and I headed inside, the "big as my arm" girl suggested we take the stairs to our rooms.  OK! I was just on the 20th floor, but they were on the 21st and 26th floor.  What could I do, but TAKE THE DARN STAIRS!  STUBBORN STUBBORN STUBBORN!  Some day it will kill me.

Most conferences people don't work out and they eat and drink quite a bit.  Health and Fitness conferences are just the opposite and I find it so fun and interesting.  Watch for my blogs this week because I have so much information that will make you rethink your lifestyle and workouts.

Run 2 Rhythm

Do you ever kick yourself and say, "Man, why didn't I think of that?" Well I do, about 10 times a day. Things like the swimming pool noodles - profit margin, oh I'd say about 250% - or those little things that you buy to decorate Crocs - not quite so sure about the profit margin, but I am sure that mom is making a killing. All of those great, simple ideas that lead to lots of money!! Actually, I think I have invented about 100 things, but always find them to already be invented! Oh well, it is what it is.

Well I just found this awesome website - run2rhythm. It is a website that sells music based on the tempo you want to run. WHAT A FABULOUS IDEA!! For example, if you want to run a 10 minute mile, you would purchase a session or album that has music playing at 160 beats per minute. If you want to run a 6 minute mile, you would purchase a session or album of songs playing 171 beats per minute. This is amazing. It takes out all of the guess work. You don't have to measure your stride or calibrate your watch, you just run, keeping your steps to the beat. I love it.  

They have a nice variety of genres and offer you recommended playlists for 5K's, 10K's, Half Marathons and Full Marathons. Like I said - it takes out all of the guess work. I really believe this is something every runner should try and I strongly recommend you checking out their website. Whether you are a new runner or a seasoned veteran, I think you will love this. It may make your run more enjoyable and may even help you PR!! Man, why didn't I think of this!!!

At Home Gym

If you don't like to go to the gym and would much rather get your workouts in at home, don't worry it's easy to do.  Creating a home gym specific to your needs and budget is simple to do.

 

• Any Budget Works: If you don't have a lot of cash your gym can be as simple as a jump rope and a few resistance bands or even a good and sturdy work out step.  The slide board I mentioned in yesterdays Fit Tip is not expensive either and there are some great exercises you can do.  If you want to spend more money there are treadmills, bikes and elliptical at just about every price range.  A few free weights can bring a lot to your gym and/or even a weight machine.
• Do Your Research:  Before you spend a lot of money on a treadmill or any other piece of equipment make sure you do your research.  Ask around, read the consumer reports, etc.  Be sure it's reliable and durable and has a good warranty.  You don't want to get hurt.
• Have A Variety:  If you really want a overall workout be sure to get strength and cardio equipment.  Like mentioned before, it can be as simple as a  jump rope for cardio and two or three resistance bands for strength training.
• Don't Rule Out DVD's:  Your gym may also be just a good stock of workout DVDs which is also fine.  There are some great DVDs out there with a variety or workouts.  Pilates, yoga, step, boxing, you name it there is a DVD for it.

Having your own gym at home is convenient.  If you're like me and have a job, kids, house and husband that require your time then you need a convenient place and way to workout.  Maybe a home gym is just what you need.  It doesn't require a lot of money  or even space if you don't want it to.  Hopefully the tips above will help you create a great one.

Lucy

This is really not a fitness or nutrition topic, but I would like to give you a good place to shop for non-maternity clothes that work very well as maternity clothes! I personally hate most maternity clothes. Even though most brands have really stepped up and tried to get trendy, I still have issues with most of them. Baby Gap does pretty well and the price isn't too bad but I still run in to the same problem I do with every other maternity brand. The clothes are HUGE.

No matter if I buy extra small clothes, they still seem to be very large and unsightly. Now I am not a tiny little thing that gains 15 pounds when I am pregnant. I gain a good, solid 30-40 pounds every single time, so me being small is not the issue. I am not that small and I have seen many, many, many, much, much, smaller.

The other problem I have is that maternity clothes are very expensive. Now again, Baby Gap is not that bad, but stores like Mimi and Pea in the Pod are ridiculously priced. For the amount of time you wear the clothes it is just not worth it.

My favorite store to shop for maternity clothes is Lucy. Lucy is a women's active wear retailer. Their clothes are casual and designed for those with an active lifestyle. They are very cute, extremely comfortable and last forever. I have shirts that I bought when I was pregnant with my oldest son - now 4 - that I still wear today. The quality of their clothes is unbeatable.

The best thing about their clothes is that they are NOT maternity. This is great because you can wear them even when the pregnancy is over. Their shirts are mostly all form fitting. They are long which makes them perfect to cover the belly yet not drape over it making you look twice the size that you are. When you no longer have the belly, they fit a little loose but are still pretty form fitting because they are normal shirts, not maternity shirts with the big belly curve. Their pants are all mostly stretchy, so you can't go wrong with them either. Again, you can wear them before, during and after your pregnancy and again they last forever.

Most of Lucy's clothes are not really fitting for "Business" attire, so you might not be able to get everything you need. However, for cute, casual, everyday wear - Lucy is the place to go whether you are pregnant or not.

*Go straight to the back for the sale section. They have great sales! Or of course, shop online.

*I also buy skirts from Titlenine and Athleta. Perfect, comfortable, and NON-MATERNITY!

PRESIDENT OBAMA URGED TO PRIORITIZE PHYSICAL ACTIVITY

According to the American College of Sports Medicine (ACSM), Physical inactivity is a leading cause of preventable death and disease in the United States and a huge economic burden on the nation.  A massive array of serious health problems including heart disease, hypertension, type 2 diabetes, colon cancer, stroke, osteoporosis, depression and anxiety, breast cancer, and falls among older adults are attributable to inactive lifestyles.

According to recent studies, more than 150 million Americans over the age of 20 are either overweight or obese, and it is estimated that by 2010, 20 percent of children in the U.S. will be obese.  The United States currently spends 16 percent of its Gross Domestic Product (GDP) on health care.  This is more than any other developed nation in the world.  The U.S. Centers for Disease Control (CDC) projects health care spending will account for 20 percent of our GDP (or $4 trillion) by 2015.  Seventy-five percent of every dollar spent on health care goes towards treatment of preventable chronic diseases.

More than 30 national medical, scientific, and health and fitness organizations today urged President Obama to give physical activity a heightened focus on the nation’s health care agenda.  The call to action cited the powerful effects that physical activity has on reducing long-term health care costs.  Physical activity is a viable, inexpensive way to combat these numerous preventable health problems.  ACSM and many other health care organizations wrote a letter stating these facts to President Obama and encouraged him to promote and prioritize physical activity.  If you would like to read more and see how you can get involved with this issue, CLICK HERE.

Don't Sweat the Small Stuff

I know we do a lot of talking about how to lose those stubborn 5 pounds and/or how to keep them off but really if 5 extra pounds is all you have you are doing pretty good. It is so very important to watch what you eat and to get in your physical activity so you can live long, healthy lives, however 5 pounds is not worth obsessing over.

I know fitDiva Lara has talked about this a couple of times. Life is full of so many things that it makes it hard to stay balanced. It is important to evaluate everything you have on your plate and really put them in order of importance. Family, friends, careers, paying bills, keeping your house in order, taking care of issues of all kinds, traveling, possibly moving, etc., etc. There are so many areas that need our attention that life can get overwhelming. Worrying yourself sick over 5 little pounds is really unnecessary.

Yes, your health should be at the top of your important list, but there is a difference between health and obsession. If you are stressing yourself over 5 pounds or 1 dress size, that is not healthy. It is not healthy for you and it is not healthy for those around you especially your children. Exercise, eat right, and teach your children to exercise and eat right, but try not to teach them to obsess. Let them have a treat or two, let yourself, and then don't beat yourself up over it or exercise an extra 2 hours the next day because of it. Try not to teach them that it is the numbers on the scale that matter as much as it is the numbers on their blood work.

Food is not an enemy, and it is often thought that it is. It can bring a lot of misery to people when really it shouldn't and often it is considered "forbidden" which makes it more tempting. If you develop a healthy attitude towards food, your health and your weight, it will be easier for your children to adopt that same attitude and you all will allow yourself to be happier.

I feel like my thoughts are kind of scattered today, but my point is hopefully clear. Make the important things count, don't sweat the small stuff. Be healthy, be fit and enjoy life.

Hanes V-Neck T-Shirt (undershirt)

You might think I am truly insane, but I love wearing this t-shirt.  I am not a fancy smancy kind of gal.  I am very simple in a lot of ways and this t-shirt probably defines that, but do you know how many compliments I get on this t-shirt?  Well, alot seriously!  I wear it to the gym, after a workout, and after a race.  I wear it with jeans and my flip flops.  I wear with it my sweats around the house and with my shorts or whatever to go to the grocery store to run errands.  I even layer it with a long sleeve v-neck underneath when it's cold outside.

How can you beat this t-shirt?  First of all you can buy a pack of five for like $8 at Target, Walmart or even online at www.Hanes.com.  How cheap is that?  So, if you get it dirty or stains on it, you're out what, a buck and some change?  It's soft and the more you wash it the softer it gets.  I love the fit.  It's not too long and not too boxy.  It's that comfortable old t-shirt you love to just throw on.  It really is great.  I had the same five for over a year and just replaced them with a new pack.  Now I like the V-Neck, but they do have a crew neck if you prefer.

This t-shirt was last years summer staple and this year it will be too.  I have one in my gym bag as we speak and it's ready to take me to the gym and to throw on afterwards.

Good Reads

Today I have two things for you to read. One is an article from WebMD - 5 Surprising Reasons You're Gaining Weight. The other is a great book - Finding the Wheel's Hub.

If you are eating and exercise habits have stayed the same, but you are either all of a sudden having a difficult time losing or maintaining your weight or you are gaining some weight, this article is a good read. The 5 reasons WebMD suggests could be affecting your weight include:

1. Lack of Sleep
2. Stress
3. Medication
4. Medical Condition
5. Menopause

This article tells you what to look for and what you should do if you suspect one of these things is behind your weight issue. HOWEVER, don't kid yourself - if you are eating Krispy Kremes for breakfast and watching the tube instead of doing your daily exercise routine - you know the real reason.

If you have ever trained for any type of athletic event, especially an endurance event, this book is for you. I read it years ago when I was training for my first Ironman distance triathlon and then gave it away. I have wanted to tell people about this book for years, but couldn't for the life of me remember the title. Well, here I am, visiting fitDiva Lara, and what did I find on her table??? THE BOOK! This book is written by Scott Tinley, one of the first and most famous triathletes in the world and it is SO GOOD! You will laugh so hard, picture yourself so many times, and get inspired to do something amazing. It is an oldie but such a goodie and you can find it way cheap on Amazon.com. As Steve Scott said, "If you are into fitness, this is a must read." - and I agree.

Breaking Down Weight Loss Barriers

You've been dieting and exercising and losing consistent weight then all of a sudden that number on the scale is not going down anymore and you are stuck in a rut.  This happens quite often, so here are some suggestions from me and a little help from an article I read in the April 2009 Runner's World Magazine.

1. Are You Getting Enough Sleep?  Research has linked sleep loss to obesity and suggests people who don't sleep enough do weigh more.  If you don't get enough sleep you tend to eat and snack more in your day.  This doesn't mean you have to cut out your morning workout.  Just try getting to sleep an hour earlier or if possible take a nap in the middle of the day.
2. You Eat Energy Dense Foods.  OK I'm not a dietitian so this is coming straight from the magazine.  A hamburger is an energy dense food which means it packs more calories than less dense foods like vegetable soup and a turkey sandwich.  Less dense foods have a higher water content than fats and carbs.  People who lower their dense food intake, lower their weight.
3. Change Your Routine.  If you only run then add in some biking or lift weights. Changing up what your body does gives it a boost and you will notice the weight coming off again.
4. Make It More Intense.  If you only walk on the treadmill at a 3.0 speed over and over again your body gets adjusted.  You need to increase your speed every so often or bring up the incline and burn more calories.  Even if you just increase it for a minute or two and then go back down, the amount of extra calories you burn will make a HUGE difference.
5. Get Colorful.  Eat more fruits and vegetables.  Many of us don't get our five servings in a day and that is just the minimum.  Strive for seven servings and get colorful with your fruits and vegetables.  A bowl of green, red and yellow cut up peppers with tomatoes and cucumbers sprinkled with a little light dressing is a great way to get in some vegetables and different colors.

I know it's frustrating when you are really trying to lose weight, you're doing it the healthy way and the number on the scale goes no where.  Try these tips and see if it can give your body the boost it needs to get back on track.

Subscribe

Well we are off to Sea World today with the boys and their big sis, so we are packing our sandwiches, healthy snacks and water bottles. We are going to resist the temptation of the $12 cheeseburgers, french fries and funnel cakes!! Before we go however I just want to give you a suggestion. If you are seriously interested in making nutrition and fitness part of your life, I recommend subscribing yourself to a few select "nutrition/fitness" websites. You will be reminded daily, weekly, or monthly (whatever the sites email schedule is) to think about your health and what you can do to improve it.

I am subscribed to quite a few since obviously health is my fascination, but I do strongly recommend limiting your subscriptions to one or two. You don't want to get so bombarded with emails that you quit reading them and immediately delete, delete, delete. That will defeat the whole purpose. If you find one or two that email quick, interesting, current data in a format that you find reader friendly, sign up. There is a ton of good information out there just waiting for you to read and learn.

Some of my favorite sites are the fitDivas (of course), WebMD, Active Nutrition, Arbor Clinical Nutrition, Babyfit and EmpowHer. I also subscribe to Weight Watchers, Hungry Girl, and Losing it with Jillian Michaels just to name a few. They all have good information, some more scientific than others, with interesting tips that you can apply to your life. No matter who you are, you can always learn something new.

Be careful that you aren't subscribing to sites that just promote their stuff they are selling. Prevention is bad at that as well as Men's Health.  Don't get me wrong, they have great info but many times they tempt you with exciting subject headings and then you open it up and it is like "Find out by buying these three books!" Watch that and don't get suckered in to all of the free trials unless you are going to actually read the books or send them back if you don't like them. It will end up costing you some dough!!

Anyway, do your research, find one or two good ones and get reading. It is amazing how much you could learn!!

Bariatric Surgery

You more than likely know someone who has had a Bariatric Surgery.  These are surgeries that help with obesity such as Gastric Bypass and Lap Band.  If you do know someone then you more than likely found that person to gain weight back. I have known several people and some have been my clients.  I have mixed feelings about these surgeries mainly because they are a quick fix for a disease that is all about lifestyle and if you just changed your lifestyle, i.e. diet and exercise, then there would be no need for the surgery.

From 1998 to 2004 there was an 800% increase in bariatric surgeries performed according to the American College of Sports Medicine (ACSM).  With such a high rate of obesity and illnesses that go along with obesity people are choosing this surgery over a lifestyle change.  They think it's a cure and it's not.  Most people lose a lot of weight right away and then they stop.  They go back to their old habits and the stomach pouch accommodates a greater intake and the intestines tolerate a larger amount of food and the next thing you know you're gaining weight back.   

After surgery regular exercise, physical activity and healthy eating is essential for long term weight loss and prevention of weight re-gained and this is why people fail.  They don't learn and don't want to work on changing their lifestyle they just want the quick fix, but after time the quick fix doesn't work anymore.  Out of all the people I know who received one of these surgeries, I do not know one who is at their goal weight.  I knew someone who had the lap band surgery and lost a lot of weight and then the band slipped and her weight came all back on because she didn't learn how to eat right and exercise and refused to change her bad habits.

If you know someone who is thinking about having this surgery be sure to encourage post surgery exercise, meeting with a dietitian and seeing a counselor because there is usually an emotional reason why they eat like they do.  If they don't change their habits the surgery, money and time is all wasted.

Iron Kids

We all know the obesity rate in kids is rising.  This means diabetes and other illnesses associated with obesity is rising in our youth as well.  Television, video games, and other electronic gadgets keep our kids in their seats instead of up and running.  We as adults need to be their role models and encourage our youth to stay active and get them involved in activities that will keep them in shape.

Iron kids is a great organization.  It's an organization that puts together triathlons for kids 6-15.  The 2009 races series launches this May with eight regional race across the U.S. and a national championship in Tuscon, Arizona.  Which by the way Lance Armstrong won in 1984 at the age of 13.  Kids swim, bike, run and have a blast.  The series was created to encourage activity and camaraderie rather than intense competition.

The Iron Kids mission:  To inspire and motivate youth through the sport to lead an active, positive and healthy lifestyle.  This is a great way to get your kids interested and involved in a great sport that will keep them strong, healthy, and excited.  It can make them feel good about themselves and boost their self esteem.

Go to www.ironkids.com to get more information and find a race near you, so your kids can start training and getting excited.  Train along with them.  Go swimming, biking and running with your child.  You just might build your relationship up to a whole new level.

Just Get it Done

Today is my boys' (both - one 2 one 4) big birthday party so this is going to be quick. I was looking through some blog postings and articles on babyfit.com and came across an article every single mother should read. So many of us do not exercise because we can't find the right time or it is not convenient. Well, when is anything convenient once you are a mom? This woman has the perfect mindset of getting in her exercise when she can and doing it no matter what. I hope you read her post, print it out and put it on your mirror. Click Here.

We are so spoiled with convenience these days that so few of us do anything that isn't. We have grocery stores within 3 minutes of us, remote controls with everything, drive thrus just about everywhere and pre-packaged, pre-cut fruits, veggies and meals that are 5 times the cost of what they should be, but we buy them because they are "convenient".  I am just as guilty. Well, sometimes life gets in the way and not everything is convenient.  Sometimes we just have to work outside of our little bubbles to get what we need or do what we need to do.  If it is truly important enough to you, you should find a way to fit it in. Read her post and get motivated. Run in the rain, run in the dark, or run on a trampoline during nap time if that is what it takes.

Change is Good

Has the time change been hard for you? Man it is killing me! Now when I wake up (well when my kids wake me up), I feel like my morning is already over. I am usually awakened by 6:15 which gives me ample time to have coffee, make breakfasts, make the beds, get all of us dressed and head to the gym by 8. Now we are rolling out of bed and it is 7:30 - making it impossible to get to the gym by 8 and sometimes even 9. I can't imagine how I would be doing if I had to be getting up at a certain time and then the time changed. I would have no chance! Especially since I can't get myself to Tivo my favorite shows and watch them later so I am up until at least 10:30 so I can see who gets kicked off American Idol, The Apprentice and The Biggest Loser!

If you are an early AM exerciser - early meaning like 5:00am - and you have successfully made it through the time change - you impress me! If you are struggling, like me, try going to bed earlier (do what I say not what I do!) and get back into the routine. If you just can't seem to do it (because Simon and Paula are too addicting to watch) remember that you do have an extra hour of daylight. You can go ahead and sleep in a little bit but only if you are going to make yourself get to it at night.

One good thing about changing up a routine is that it can force you out of your comfort zone. This can be a good thing. Your workouts need to vary if you want to truly see results. If you have been going to the same exercise class for the last year, but now because of the time change you are having a hard time getting to your class, you may just have to try a different class or two. You may not like them, may even hate them, but who knows you could really enjoy them and your body will be challenged in a different way. Even if it is only a week or two (because we all adjust to the time change at some point) it can be good for you to try something new.

Look at your schedule, check out the gym's schedule, and see what you can do to get yourself out of your comfort zone. Change is good - even if it is difficult.

Just Hear Me Out

I think everyone is aware how the obesity rate in this country is not getting any lower.  We are a FAT society.  There are many reasons we contribute this to.  First, we don't move enough.  We aren't laborers like our ancestors, we sit at a desk.  We don't walk places, we drive a car.  Secondly, we don't eat to fuel ourselves, we eat to comfort ourselves.  Restaurants give us twice as much as we need and the old large cup drinks are now the small sizes and every thing is about SUPER SIZING!  We want the most for our buck.  Just go to a movie theater and order a small popcorn and the response back will be how a large is just 25 cents more.  What a deal!  I'll take the large.

So hear is what shocks me.  This information is out there.  It's on the television in the news or even in shows like the "Biggest Loser." It's in the newspapers and magazines. The information that we need to get healthy and the dangers of being overweight are plastered everywhere, but we still have people wanting to sue McDonalds because the food made them fat.  HELLO!  What did you think it was going to do?  I lecture about very basic facts to the public and I want to change my lecture because I keep telling myself my information is old news.  Then I give it and people are just shocked like I just discovered some new phenomenon called a good diet and regular exercise. I just don't understand it?

I thought about this the other day as I was driving to meet a few girlfriends for a bike ride.  I was at a stop light and looked over to my left and there was an obese lady sitting in her car eating breakfast.  I couldn't make out from what fast food place this breakfast came from, but it was some type of breakfast sandwich with white bread and a mystery meat.  This was followed by a nice soda of some kind and what looked like hash brown sticks.  I just wanted to reach in the car and take it away from her and hand her a bowl of oatmeal with blueberries and a few walnuts.  Doesn't she know how dangerous her weight is? Hasn't someone told her?  Does she not pick up the paper or turn on the television and discover what she is doing to her body?

So, where am I going with this blog?  To be honest I just wanted someone to hear me out.  I am saddened and frustrated with the whole obesity factor especially when I see it in kids.  It breaks my heart.  So, I will continue lecturing, continue blogging and helping in anyway I can to get the word out!

Girl Power

Well, today I just have to give a few props to my girl for doing her race Saturday at an outstanding pace beating lots of boys! We had signed up for the Vision Quest together and since I had to bail on her physically due to my super exciting but surprising pregnancy, I had to only be there in spirit and support.

The Vision Quest is a mountain bike race in Southern California that is 56.5+- miles and 11,000 +- ft. of elevation gain. It is a tough one. Lots and lots of climbing and some super sketchy downhills. You raise eyebrows if you tell someone you are going to do it especially if you are a female!

We have a group here in the OC called theTrail Angels. It is a group of women mountain bike riders of all levels. From beginners to experts they are an amazing group that encourage each other not only with riding but in life as well. Over the last few days I have been so encouraged by all of the race reports I have read from so many of these women that finished the Vision Quest this year. Many of them - well most of them, starting with "I never thought I could accomplish something like this." It is so motivating.

If you are a woman and and are wanting to try a new sport or hobby of any kind but intimidated by the thought of it, I strongly encourage you to join a group. It is amazing what you can learn from other women, how you can be challenged and motivated by other women and succeed because of other women. Get out there - find some girls - and kick some boys booties!!

 

Lose Weight Slowly

I have clients who get frustrated because they are working out regularly and making small changes to their diets and when they get on the scale they see only one or two pounds lost that week.  I tell them they are on the right path and losing more than two pounds a week can lead them to a diet disaster.

For many dieters their sole motivation is to lose weight as fast as possible.  Maybe it's for a class reunion or to look great this summer in a bathing suit, but either way the "lose weight fast" strategy can lead many dieters down a dangerous path.  They cut calories drastically and workout like a fiend to shed the pounds.  They hit their weight goals and think they are done and slowly go back to their bad habits. Next thing you know they have put all the weight back on and for most even more.

What most don't understand is to maintain long term weight loss you have to make good decisions everyday about what you put in your mouth and exercise.  You must slowly get in the habit of making these decisions so it becomes a natural way to live everyday.  When you drastically cut calories, food groups or over exercise, that is not a natural way to eat and live EVERYDAY of your life for the next several years.  You must eat healthy and exercise smart. Here are some tips from www.runnersworld.com.

1. Keep At It!  You have to be consistent and if you get on the scale and don't see the number you like, don't get frustrated or depressed and go on an eating frenzy.  Just keep on chugging away.  Look at what you ate and how much exercise you did that week and just re-adjust.
2. Get Support.  This could be your husband, friend or a weight loss group.  It's great to have someone there to encourage you to stay on the right path.
3. Don't Eat Emotionally.  Eating food for comfort or out of boredom is a great way to gain weight.  Instead go for a walk, call a friend.  If a bowl of steamed chicken and broccoli doesn't sound good then you are not hungry for food to use as fuel.
4. Keep Your Motivation High. Create a list of why you want to lose the weight and check it every so often and continue to add to the list like, "I want to be a role model for my children."

Hang in there.  Losing weight can be a struggle, but it's a struggle with great payoffs.  Just remember to diet smart and take it slow so it becomes a habit and a healthy natural way to live your life.  More to come on this subject!

Heels and Hills

Well if you live near Irving, TX I have a great race for you to check out. It is the 3rd Annual Heels and Hills Half Marathon (women only), 5K, and 1 Mile Fun Run on May 3, 2009. I know my sister participated in this one year and fitDiva Lara did the half marathon in 2007.  Funny side note - my sister actually thought you were supposed to run it in heels - not joking. Anyway, it is a great race put on by a super fun group founded by an amazing lady.

Paula Robertson, Founder of Heels and Hills Half Marathon, was diagnosed with Multiple Sclerosis in April 1999. After the doctors suggested that she begin a regular exercise program that would hopefully delay the progress of her disease, Paula immediately made a commitment to begin a healthier life style, including exercise, diet modification, and stress management. She joined Team in Training and began training for her first marathon and since then has completed 15 additional marathons, 25+ half marathons, a duathalon and other events, including the Dallas Avon 3 Day Walk and the MS 150 bike ride. To read her whole story click here.

What a story. She is definitely an inspiration. Check out their website  to see all of the fun events they have to help keep you motivated and excited to exercise. If you do not live near Irving, I recommend Googling this race to see if there is something or a group similar to this one near you. It is a fun way to celebrate life with your ladies!!

The Rest Of The Running Rules

On Wednesday I posted the first five of ten running rules from www.active.com.  These are some fun rules and I have to say great conversation pieces.  If you are a runner you will appreciate these rules and probably have your own entertaining stories to go along with them.  Here are the last five.

• Aim Bodily Fluids Carefully.  I have to say that I personally have been hit by snot rockets and spit which is so gross.  I do blow a snot rocker every so often and I make sure no one is in the line of fire.  Also, when you throw away your half cup of water please be sure not to hit a fellow runner.
• Don't Stink.  The following comes straight from the article.  I thought it was pretty funny.  "I once got stuck on a treadmillnext to a person who reeked of smoke," says C.J. Epperson. Unpleasant odors carry outdoors, too. It should go without saying, but wear clean clothes and limit your use of personal products. "I ran the Chicago Marathon next to a guy who had slathered on smelly menthol stuff," says Pat Agnello of Brook Park, Ohio. "Phew-ee!" Runners tend to be forgiving of bodily functions, but there's a limit. "I ran behind a guy who smelled like he ate a ton of bean burritos and drank a gallon of green chile before the race," Joe McLennan of Denver says. "He stunk, bad."
• Dress For Your Mom.Yes, we have all seen the crazy dressers at the marathons.  I ran next to the Cheetos Cheetah in the New York marathon and the teletubbies.  The worst I have to say are those people who don't cover up certain areas.  I ran next to a guy wearing a Speedo and let's just say he had no business being in a Speedo.  Mother's were covering their children's eyes!
• NO WHINNING.  Need I say more?
• Just Run.  If you like running with headphones then run with headphones.  Don't listen to people who will tell you it's not cool, etc. What matters is you're running and enjoying yourself.  Who cares how or the way you're getting it done.  Just do it!

Running is great exercise and a lot of fun to most people.  I love it!  These rules can help you with your running etiquette or at least give you a good laugh!

Running Rules To Remember

First of all I have to thank Fitdiva Jill for bringing this article to my attention.  The article is  10 Running Rules to Remember and it's from www.active.com.  I think putting all ten in one blog will be too long, so I'm going to break this up into two blogs because, of course, I have to throw in my own personal stories.

1. DO YOUR OWN THING and don't worry what other are doing! Run you race and run your pace.  I was doing the Pikes Peak Ascent, which is a trail run, one year and towards the end I caught up to this guy and politely told him I was coming up on his left side to pass.  So, he sped up.  A few seconds later I caught up to him again and repeated my intentions and again he sped up.  This went on for awhile and finally when the trail opened up I picked up the pace and got around him.  This is so annoying!!!
2. KNOW YOUR PLACE! When you're doing a race with thousands or even millions of people it gets crowded at the start.  The Susan G Koman race here in Dallas is a big race and there are a lot of walkers.  When you're standing at the start and hear the announcer say "All walkers start in the back," over and over and over again, there is a reason for that.  Once that gun goes off and the runners take off it's frustrating and dangerous for both parties to have the walkers right there.  I've seen way too many accidents and walkers getting trampled on.
3. KEEP IT DOWN.  Well this is hard one for Fitdiva Jill and I as we talk pretty much the entire time we run together, but this is one of their rules. In my opinion that's the joy of having a running partner, but I'm sure people don't want to hear about our kids, husbands and well girl chit chat, so I apologize to everyone who has had to listen to us.  This also means keep your I-pod levels down, no jangling keys, and profanity.
4. LEASH YOUR BEST FRIEND.  Some races allow dogs, but most don't.  Follow the rule and don't run with your dog if the race brochure specifically says no dogs.  This goes for strollers as well.  If you do run with your dog then keep the leash short and tight.  Tripping over a dog leash is no fun.
5. WATCH YOUR STEP. Most races have the water stops on both sides of the course.  Try and avoid cutting in front of other runners while you dash for a drink and when you're done.  Slow down and don't come to abrupt stop as you reach for your drink.

Here are the first five and the last five will be posted on Friday.  Remember to keep good etiquette when running!