Ft. Lauderdale Fit

....Bad Blogger....

2009-05-18T14:05:00.000-07:00

So I have yet to live up to my promise to post on a consistent basis...but I have good reason. I am currently training very hard to get back into shape; not only for myself (and my clients) but so I can join the Army Reserve. It took 5 months but I have managed to lose 45 pounds...and I still have 10 to go. I am currently 175 pounds...and just need to lose 10 more to realize my goal of joining the military. My over all weight loss goal is to get back down to 145...which is a good weight for my body type and height.

I train at least 1 1/2 hours a day and most days I train twice. Of course I am a professional so I know the risks of over training and do my best to listen to my body, so as to not over do it. Still, this is no excuse for neglecting my Blogger duties and will post my BJJ (Brazilian Jiu Jitsu) blog (as promised) some time tomorrow.

Follow me on Twitter @ www.twitter.com/TrudyDacosta

Also, if you have any fitness or nutrition questions feel free to contact me and I will be happy to answer them.

2009-04-30T13:36:00.001-07:00

Mobile updates!

I am testing out sending bloggs from my phone via sms text messages. If all goes well you can look forward to moblie fitness updates and interviews!!

OMG!!

2009-04-30T08:50:00.001-07:00

I seriously can't remember the last time that I actually posted to my blog!! It's sad really. I a planning on getting back on the proverbial horse and begin my fitness blogging once again. I took a break to work on my own fitness, which had taken a back seat for awhile. But I am getting back into shape and have lost 40 pounds so far...(I won't mention how big I got....but I am aiming to get back to my previous size of 145-150).

I have also hired my own trainer....Yes, many trainers have trainers! Haven't you ever heard the saying "A trainer that has themselves as a clients has a fool for a trainer!"
My passion at the moment is Brazilian Jiu Jitsu other wise known Gracie Jiu Jitsu. ( I will be blogging about jui jitsu as well as MMA in other blog posts.)

Well....that's it for right now. But I will be posting a lot more so look forward to it.

And the Winner Is....

2009-01-12T14:36:00.001-08:00

Congratulations Laurel of Plantation, FL!! She has won 4 FREE 1/2 hour training sessions to jump start her New Year Resolutions.

Look for more chances to win free training sessions in the coming months!

Soda Tax?!

2008-12-30T18:32:00.000-08:00

One out of every 4 New Yorkers under the age of 18 is considered obese and Gov. David Paterson is out to change that. When the New York state budget was presented Gov. Paterson proposed a tax on sugary beverages. This 18% sales tax would apply to beveragesthat are less than 70% juice, like soda, that are not diet.
The reason for this tax is the growing childhood obesity epidemic. At least 12, 000 deaths every year in the U.S. is associated with obesity, estimates the surgeon general. Research shows that soft-drink consumption is one of the main contributors to childhood obesity. A Harvard study found that each additional soft drink per day increases the risk of a child becoming obese by 60%. Of course, obese children often become obese or morbid obese adults, increasing health problems and the amount one has to pay in health care each year.
Similar taxes have been introduced and enforced in New York, such as the cigarettetax that has just been increased to an additional $1.25 per pack. Fast food restaurants in the state are banned form using trans fat. The governor acknowledges the fact that these taxes and laws may be unpopular, but their proven benefits are undeniable.
The money raised from the soda tax will go towards funding public health programs that will include specific obesity prevention programs!
As this epidemic spreads it's good to see people trying to take a stand to prevent, control and reduce this problem.

Relationship w/ Food pt. I

2008-12-26T09:03:00.000-08:00

Most people don’t even realize that the way you perceive food and the way and amount that it should be consumed can greatly impact your weight loss or even weight gain.

Food should be used as a fuel source to get us through our day and our workouts. Meals should include the proper portions of fat, protein, and carbohydrates in order for us to maintain a balanced diet. Foods can be tasty and nutritious, carbs. are not evil (just make sure that you’re not eating too much of it, and that you are only eating whole wheat), and chocolate in moderation is alright. Eating can be balanced with daily activities and exercise. Remember, you have to burn 3,500 calories in order to lose 1 pound.

So, how do you know if you have an unhealthy relationship with food? Answer the following questions honestly.

-Do you secretly binge?

-Do you skip meals on purpose?

-Do you have rigid rules about food?

-Do you ever feel guilty about eating?

-Do you avoid social outings because of temptations?

-Do you eat when you are feeling upset, sad, angry or depressed?

-Can you eat when you are hungry and stop when you are full?

-Do you have to eat in a certain pattern—always three meals a day or always at a certain time of the day?

-Can you leave some cookies on the plate because you know you can have some again tomorrow?

-Do you trust that if you eat when you are hungry and stop when you are satisfied, you will not get fat?

It’s important that you answer these questions openly and honestly with yourself. In part II of this post I will discuss these questions and how your answers could mean that you have issues with food. I will also discuss how having a bad relationship with food can lead to eating disorders.

Dirty 4 Letter Word: Diet!

2008-12-20T19:43:00.000-08:00

Whether you realize it or not, the word “diet” could be hindering your weight loss progress. “Why?” you ask. Because diets simply don’t work! You may see results in the short term but they won’t last long. The studies and statistics are there! If you want long lasting weight loss success then you need to change your vocabulary. No longer will you say “I’m dieting” or “I’m on a diet”, but “I’ve changed my lifestyle.” Because that’s exactly what you need to do.

Change your lifestyle.

How do you change your lifestyle? Well, it’s not going to be easy, it is a life time commitment to yourself. A commitment to change your lifestyle for the better, so you will look, feel, and be healthy for the rest of your life time.

You are going to have to change your relationships with food, your body image, and exercise. Most people don’t realize that we all think about, see, and feel differently about food consumption. Some of us realize that food is fuel and if we fuel our bodies properly, then we will be able to function (performing daily tasks, exercise, and even sleep) easily. It’s important to know how to read food labels, and understand that if you don’t know what’s in your food then you shouldn’t eat it. Knowing how to prepare food in a way that is tasty, filling, and healthy is also important, along with knowing how much protein, fat, (and yes) carbs. you should consume during each meal. I will be blogging more on this in the future because nutrition is not a simple subject. I will also be continuing with changing relationships with food because some people do tend to go too far with their “dieting”.

Your body image. Everyone hates something about their body, and some of us even hate our bodies period (trust me; I know….I have been there). And if you don’t come to terms with yourself and your body then nothing is going to work for you. You have to accept yourself for the beautiful person you were bore to be. Once you fully love and accept yourself, others will follow suit, and you will be able to drop pounds, be confident and stay at a healthy weight for the rest of your life. (This will also be discussed further in future posts, so stay tuned!)

Exercise. It’s hard. It hurts. And you are going to either want to or you actually will give up at least once. It’s necessary though. Exercise won’t only strengthen your body but also your mind. You will build endurance, muscle strength, and learn that you can do anything you really want to do!!! (Obviously, this is a fitness blog so there will definitely be a lot more on this!)

One good way to get things going is to create a mantra to help get you going when you feel like you don’t want to or you simply can’t. It can be anything you want….mine is:

I am strong
I am fit
I am focused
I will succeed!!

Good luck on your weight loss journey, and keep checking back for more tips, tricks, information and advice.

Children and Obesity

2008-12-19T09:44:00.000-08:00

It’s no secret that America is the fattest country in the world or that obesity is the second leading cause of avoidable death. There are hundreds if not thousands of articles dedicated to this growing trend. Why? Because it’s not only affecting adults but also our children! More and more children are falling into the obese and even morbid obese range. It’s scary to think that they can lose their life because of something avoidable, before they even begin to live.
Obesity among children between the ages of 6 and 11 has tripled since 1980! According to the Center for Disease Control and Prevention (CDC), 16% of kids 6-19 years of age are overweight or obese. In the past 3 decades the obesity rate for preschool children (2-5 years old) has more than tripled! These children have a 70% chance of being obese, morbid obese or super morbid obese adults.
If those statistics don’t scare you then the health problems associated with obesity should.

Children who fall into the overweight, obese and morbid obese categories may suffer from:

· High blood pressure

· Sleep Apnea

· Insulin Resistance

· Type 2 Diabetes

· Bone and Joint Problems

· Tendency to Mature Earlier (overweight kids may be taller and more sexually mature than their peers, raising expectations that they should act as old as they look, not as old as they are; overweight girls may have irregular menstrual cycles and fertility problems in adulthood)

· Depression

· Social Anxiety

These are all serious problems that can greatly inhibit your child’s health and life as a whole! It’s important that parents understand that this is a serious problem and not something that all kids will outgrow or over come on their own. This isn’t a problem that can be solved with fad diets; it’s a problem that can only be resolved with support from friends and family, proper nutrition, and proper exercise. The best thing for these children is to form a team of specialists including a pediatrician, nutritionist, and certified trainer that specializes in youth fitness.
There are now clinics and boarding schools opening up around the country that specializes in solving this problem. One such school is the Wellsprings Academy in California and South Carolina. The Wellsprings Academy has been featured on several shows such as Dateline NBC, CNN, and the Today show. All the programs are designed for children, teens, and young adults ages 11-24, students at the Academies demonstrate the best documented outcomes of any non-surgical weight loss intervention for any age group. They have helped hundreds of children lose weight and transform their lives without surgery. For more information on the Wellspring Academy’s visit their website at www.wellspringsacademies.com.
Like the song says “The children are our future”, but they won’t have much of one if they continue down an unhealthy path. As adults, members of a community, and parents it’s our duty to help these children and teens learn how to live a healthy lifestyle. To learn more about childhood obesity log on to www.cdc.gov (The Center for Disease Control).

Weight Loss + Charity = Success

2008-12-17T18:14:00.000-08:00

If, like most people trying to lose weight, you follow the Biggest Loser then you most likely saw the live finally on Tuesday. I love to watch this show, not only because it reminds me of my weight lose journey and keeps me focused but also because I am a huge Jillian Micheals and Bob Harper fan. Any time I watch the show I learn great exercises that I can use during my personal workouts and introduce to my clients.

It came as no surprise that Michelle the last standing Black Team member (Jillian's team) won the Gran Prize. Michelle went on the show with her estranged mother not only to lose weight and gain self confidence. During the scourse of the show we saw the bond between this mother and daughter duo form and strengthen as they shed pounds.

What really got me during the finally was when they announced that Biggest Loser has partnered with Feeding America to create the Pound for Pound Challenge. For every pound lost, Biggest Loser will donate 10¢ to Feeding America™ - enough to provide one pound of groceries to a local food bank. Report your final results between 4/1/09 and 5/5/09. There is a 500,000 maximum donation. $100,000 guaranteed minimum donation.

It's always awesome to see when shows, companies, individuals, communities band together for a common good!! I for one will pledge and you should too. For more information on the Pound for Pound Challenge go to http://www.biggestloser.com/

Health and Fitness on TV

2008-12-16T11:30:00.000-08:00

In the second instalment of "Health and Fitness on TV" I will be profiling ExerciseTV.
ExerciseTV is a free VOD (video-on-demand) network, "dedicated to the hottest workouts, fitness trends and sports training from top instructors and trainers. With ExerciseTV users can workout on their schedule to hundreds of fat burning workouts like cardio, abs, yoga, dance and more!"

I love this network! It highlights quick, easy, effective workouts that can be done from the comfort of your own home. The selling point is that this feature is totally free and most exercise programs require little to no equipment. It's great for those who want to be fit and fabulous on a budget.

ExerciseTV also offers something for everyone. From yoga to the workouts by Jillian Micheals, you can find something that will peak your interest and make you sweat. There is even a Seventeen workout for girls getting ready for Homecoming or Prom. These video's even highlight the importance of proper nutrition, hydration, and exercise safety.

If your cable provider doesn't offer VOD (video-on-demand) then you can check out ExerciseTV online at http://www.exercisetv.tv/ . There site provides all the videos that are offered on demand and them some. You can narrow the videos down by choosing the length of time and equipment available to you. Other great features is the Mobile Trainer, Lifestyle articles and tips, and the Fitness Finder. The Fitness Finder is a great tool that will help you find the perfect workout for you by finding you Fitness Personality.

So, if your looking for a good workout that's both challenging and fun then definitely check out ExerciseTV!

Update (Peer Pressure)

2008-12-16T09:46:00.000-08:00

So, I haven't been posting as often as I would like. The holiday season is always a hectic time for everyone!! Right now my business partners and I are working on getting our new venture up and running! I am super excited! I have also been working on several articles, to be published soon and a new blog (http://ftlauderdalefit.today.com/ check it out).

With Christmas just a week a way, and everyone scrambling to work, shop, and party I'm finding it hard to get workouts in and eating right. But I know that it's important to stay on track because as soon as you lose momentum it's all over!! The most important thing is to not give in to peer pressure! There will always be that one friend that wants you to eat that slice of cheese cake with them or to drink with them. They know good and well that this will throw you off track (and yes, it's OK to treat yourself once in awhile, but at a party you may lose a bit of control) they still want you to do it so they will feel good. Why not turn things around and "peer pressure" your friend to eat healthy with you?

As for getting those workout in during these hectic times, it's important to get them in wherever you can fit them in. For example, get up an hour early and workout before work or go straight to the gym after work (because most people once they get home from work it's hard to get them back out to exercise). If neither of these options will work for you then, exercise in spurts through out the day. Take 30 minutes to workout 2 or 3x through out the day, or 15 min. 3 or 4x. This will not only keep you on track with workouts but will also keep your metabolism up all day long!

Have fun this holiday season, but without sacrificing your healthy lifestyle. It can be done!!

Digestion begins in the Mouth!

2008-12-13T15:48:00.000-08:00

We live in a fast paced society, we want instant gratification, and there is no exception when it comes to eating. With the rise of fast food restaurants and microwavable meals, we get our food fast and eat it even faster. Digestion begins in the mouth. If we aren't chewing our food properly then we aren't getting the maximum nutritional value from our meals! By slowing down and chewing properly not only will we get the most from what we're eating, we'll also feel full faster, eat less, and not feel tired or bloated afterwards.

Contest Reminder!!

2008-12-12T16:03:00.000-08:00

The New Year's Contest has begun!! If you are ready to change your life, better your health, and shrink your waist line this New Year then this contest is for you. Enter now!!!

New Years Fitness Resolution Contest

Enter to win 4 FREE 1/2 an hour sessions to jump start your '09 fitness resolutions

Just e-mail a letter explaining why you should be chosen and how these sessions will help you jump start your fitness resolution.

Along with the letter you must send:

*a current picture

*valid e-mail address

*valid street address and phone number

*current age, height and weight

The contest begins Monday Dec. 1st 2008 and ends on Jan. 3rd, 2009.

All contestants’ must live in South Florida.

All entries must be received by 11:59pm on Jan. 3rd, 2009.
The winner will be announced and notified the week of January 5th, 2009.

E-Mail all entries to trudy.dacosta@gmail.com

Bored with your Workouts?

2008-12-06T10:57:00.000-08:00

Are you getting bored with your fitness routines? Well, I am. Even trainers need to switch things up every once in awhile. It's important to changes and try new things before the boredom gets so bad that you decide to quit; especially during the winter months when all anyone wants to is stay at home and out of the cold.

Here are a couple things that I am going to try and one that I have decided to rediscover.

Kemetic Yoga. I have done yoga before, but never Kemetic Yoga. The first thing that drew me to this class is the word Kemetic, it's root is Kemet which translates to Ancient Egypt. I have always had a love for Ancient Egypt, and I have the tattoos to prove it. SO needless to say, when I heard about this class the first thing I thought was "I have to check it out!". Here is the description of the class from the flyer: "Come and experience the yoga of the ancient Egyptians. Kemet is the original name of the enchanted land of ancient Egypt. Kemetic yoga aims to harmonize the energy center of the body through the cultivation of life force as well as incorporating a series of postures aimed at enhancing balance physically and spiritually. Kemetic yoga also promotes the consumption of raw/living food and we will treat you to a snack at the end of class!" Interesting! :) and only $10 a class.
Indoor Rock Climbing. I am not the most coordinated person you'll ever meet, and I wouldn't be surprised if I fall off a lot, but I'm super excited to learn how to climb! It's a chance to learn something new and exercise at the same time. I found this great place in my area that offers beginners class for $30, and that includes all the gear needed.
Pilates. When I first started my weight loss journey I did pilates at lest 3x a week. It really helped me build confidence and muscle. So when I saw that the same place that's offering the Kemetic Yoga classes is also offering Pilates for $10 a class, I decided that this would definetly kick me back into gear!!

So if your feeling lethargic and bored with your workout routines, just get out there and learn something new. Step out of your comfort zone, break through those boundries, and get back to work(ing out)!!

I will post more on these classes as I begin participating in them.

Not Losing Weight?

2008-12-05T08:53:00.000-08:00

For some reason many people workout for a week or two and just give up. Some think that exercise alone will help them drop pounds and don't realize that they are being counter productive when they order a large pizza and eat it by themselves after each workout. Then there are those who exercise and diet, but only do it half way. It's easy to give up and say "I tried.", but much more rewarding when you go the extra distance and really work for what you want and need.

Here are a few things to keep in mind when your thinking about quiting your exercise program:

You must recognize fear as a restrictive force. Your emotional and experiential memory creates this resistance to change due to this fear. It's up to you to get to the root of the problem and conquer it head on before you can truly adapt and accept a new, healthy lifestyle.

Have you tried hundreds of fad diets and believe that nothing will work for you? Expensive fad diets don't work!! For effective and long lasting weight loss it's important to consult the professionals (doctor, certified personal trainer, licensed nutritionist).

You must take a risk to achieve the proven outcomes. You find a trainer with great credientals, and hundreds of rave reviews from clients, but your the type that won't believe it till you see it? Well, call up the trainer and see if you can set up a meeting or even free session just to test the waters. Just remember you can't be an after until your willing to take that risk and trust a trainer.

You need to accept responsibility! Not only for your failures but also for your success. By keeping track of what's going in your mouth and the amount of work your putting in at the gym you will succeed and you should take full credit for all you've accomplished. On the other hand, if your not staying on track, you have to take full credit for not losing weight or even gaining weight.

You have to be willing to step out of your comfort zone. Yes, you have to walk before you can run but you have to run!! You'll have to do push-ups, pull-ups, leg lifts, crunches and what ever else your trainer demands of you, even if you think you "can't". "Can't" is just going to hinder your progress. Your trainer knows best and wouldn't ask you to do an exercise that will injure you in any way.

Good Posture can improve your Core Strength

2008-12-02T09:18:00.000-08:00

Everyone wants the perfect abs now and will buy all sorts of products trying to attain them. The problem with actually seeing those perfect abs may not only be an ineffective product, but also our body fat percentage. Lack of proper exercise is also a factor. A simple way to improve your abdominal strength is to sit-up straight, and this is an exercise you can do anywhere! Good posture will not only strengthen your core, but will also help prevent injury, aid in breathing, improve digestion, and even reduce stress.

One of the first things I do when assessing a new client is check their posture. Many people don't realize that core doesn't just pertain to our abdominal....there are many other muscles that need to be worked in order to get that "perfect" midsection. Such as the lower back. It's important to have a strong back to support the rest of the core.

The Contest has Begun!!

2008-12-02T08:26:00.000-08:00

Our First Annual Fitness Resolution Contest began yesterday!! Just wanted to remind everyone that it is FREE to enter....all you have to do is e-mail me a letter, picture, contact information, and your age, weight and height. All the letters will be reviewed by me and my colleges (my buisness partners who are also work in the fitness industry).

The contest ends on January 3rd at 12pm. The winner will be announced the following week!! That winner could be you.

What is the prize you ask?

4 FREE 1/2 workout sessions!! This includes a full assesment as well. Don't give up on your fitness resolution this year, jive it jump start with 4 FREE sessions with a Certified Personal Trainer.

Send your entry to day!!! :)

Sleep and Weight Loss

2008-12-01T10:18:00.000-08:00

We hear it all the time, “sleep is essential,” but “there are never enough hours in the day” and, because of our busy lives, we often lose sleep. Recently, lack of sleep has been linked to obesity. In a study done at Laval University in Quebec, researchers studied the sleeping patterns of two hundred and seventy-six people and how it affected their waistlines. Over a six year period, those who slept 5 to 6 hours a night were 35% percent more likely to gain 11 pounds more than those who slept 7 to 8 hours. They also gained 58% more around their waist and 124% more body fat than those who slept 7-8 hours. Lack of sleep deprives the body of needed rest, slows the metabolism, and makes most of us want to eat more. So get to bed early, and sleep for at least 7 hours. You’ll wake up feeling rested, which will increase your energy, lessen stress, and hopefully get you motivated for a good workout session!

Previously pubished in my article "Mom Was Right: Why Listening to Mom May Help You Lose Weight" to read the full article go to http://www.protraineronline.com/past/May-Jun08/article7.cfm

Contest Announcement!

2008-11-28T18:01:00.000-08:00

New Years Fitness Resolution Contest

Enter to win 4 FREE 1/2 an hour sessions to jump start your '09 fitness resolutions.

Just e-mail me a letter explaining why you should be chosen and how these sessions will help you jump start your fitness resolution.

Along with the letter you must send:
*a current picture
*valid e-mail address
*valid street address and phone number
*current age, height and weight

The contest begins Monday Dec. 1st 2008 and ends on Jan. 3rd, 2009.
All contestants’ must live in South Florida.
All entries must be received by 11:59pm on Jan. 3rd, 2009.

The winner will be announced and notified the week of January 5th, 2009.

E-Mail all entries to trudy.dacosta@gmail.com

Surviving Thanksgiving

2008-11-26T13:39:00.000-08:00

Today is Turkey Day!! I want to wish everyone a Happy Thanksgiving and also provide a few tips on enjoying Thanksgiving without going up in dress size.

First off, portion control is very important. That second helping of mac&cheese or mashed potato's is very tempting but just keep in mind your fitness goals. Do not eat too much at once. This will not only cause weight gain but also fatigue. Fatigue will lead to you moving less, which means you won't be burning calories. If you are currently trying to lose weight or maintain your weight then portion control is what you need to keep in mind! If your not sure how big your portions should be then you can find out at www.mypyramid.gov.

Secondly, keep moving. You may not have time today to do a full workout or even a partial one for that matter, but if you avoid being stationary for hours at a time you can burn some excess calories. Mingle with your guests and family, turn up the music and dance, or watch the football game and jump 10 times when your favorite team scores and do 10 push ups when the opposing team scores. What ever you do just keep moving.

Curb your alcohol consumption!! It's alright to have a drink or two but remember that alcohol is just empty calories. Not only will it contribute to weight gain but excessive drinking also comes with deadly consequences.

Keep all this in mind this Thanksgiving and have a wonderful day!! :)

Health and Fitness on TV.

2008-11-24T15:36:00.000-08:00

There are many weight loss and fitness shows on television now a days, but nothing that has touched me as much as the Style Networks "Ruby". The show centers around a very loving, funny and intelligent woman, Ruby, who has struggled with weight for the majority of her life. She enchants her audience with her southern charm and tugs at our hart strings as she battles to save her life.

I love this show because I can relate. Yes, people think that Personal Trainers are perfect beings that are decedents of Hercules himself (I'm having a 300 movie flash back), but that's a total misconception. I don't have a perfect body, far from it.I have to make sure that I keep track of my nutrition and exercise routines because I was once an obese 250 pound teenager and I vowed to my self that I would never get back to that weight!!I became a trainer after losing over 100 pounds because I want to help those who want to lose weight and lead healthy lifestyles but need that extra push or motivation. When Ruby gets made fun of on the show I literally tear up because I know how painful it is, and I'm rutting for her!I recommend this show to anyone who is beginning or is currently struggling with an nutrition and exercise program. If I can do it, if Ruby can do it, then you can do it too!

Ruby airs on the Style Network Sunday's at 8pm Central. Re-runs air throughout the week for more information check your local lising or log on to www.mystyle.com

Sex and Exercise!!

2008-11-24T08:58:00.000-08:00

This is an excerpt of an article that I just published. I hope you enjoy.

American’s obesity epidemic hasn’t just affected our health but also our sex drives! Most people decide to change their lifestyles to improve their looks and health, so why not eat healthy and exercise to improve your sex drive?

Studies have proven that exercise can increase potency, endurance and even make sex more enjoyable. Exercise also helps lower a man’s risk of getting erectile dysfunction by at least 30%. Risks of female sexual dysfunction (FSD), which affects 40% of American women, will also decrease with proper exercise. By getting off the couch and doing some vigorous exercise each day you and your partner will reap the benefits of long term health, good looking bodies, and a hot love life.

To read the full article go to:
http://www.healthmad.com/Health/Sex-and-Exercise.361899 or click on the "Sex and Exercise" link under Fitness Articles on the left side bar.

Update

2008-11-23T09:16:00.000-08:00

So, it's been awhile since I have posted a new blog. :( I haven't forgotten, I actually miss blogging, but I have been a bit busy. My business partner (Nicole) and I have been working on some big things. One being our first Healthy Party!! I am so excited to finally launch our Healthy Party! (If you would like to be invited, e-mail me your name, address, phone number and best time to contact you. Seating is limited.)

Today was the 4Th Annual Wilton Manors Island Walk 5k to benefit PACE Center for Girls, Broward County. It was very fun!! I didn't take this race too seriously though, I took it as an opportunity to catch up with friends from PACE and raise money for the school that helped me mature into the woman I am today. "Once a PACE girl always a PACE girl!" The 3.2 mile run/walk took me 50 min. to complete. Yes, I could have done much better, but I got caught up chatting. :P It is good to have fun while exercising though, it keeps the boredom at bay. Next year I'll place for sure!! ;)
If you want to find out more about PACE Center for Girls and how you can help, visit their website at www.pacecenter.org

Thursday is Thanksgiving!! A time to get together with loved ones and celebrate everything that we are thankful for. One thing that most people forget around this time is portion control. I will blog more about staying fit and healthy through the holidays.

Other entries that will be posted is a new Taste Tester, easy exercises, surviving the holidays, and much more. Keep checking back!!

5K Race for Charity

2008-11-02T09:02:00.001-08:00

For the last 4 years PACE Center for Girls, Broward and the City of Wilton Manors host a 5K Run/Walk to raise money for PACE.

For those who have never heard of PACE Center for Girls, Inc.; it is an alternative school for girls as well as my Alma mater and previous employer. PACE has done so much for me and millions of girls through out Florida! Not only did they help me finish high school when I had literally given up, but they also provided funding to help pay for my college education with their Jim Ward Scholarship.

PACE Center for Girls, Inc. is a not-for-profit 501(c) 3 corporation that provides a non-residential delinquency prevention program in locations statewide, targeting the unique needs of females 12 to 18 who are identified as dependent, truant, runaway, delinquent, or in need of academic skills. PACE (Practical Academic Cultural Education) accepts referrals from the juvenile justice system, the Department of Children and Families, school personnel, community services agencies, parents, family members, friends and self-referrals. Its purpose is to intervene and prevent school withdrawal, juvenile delinquency, teen pregnancy, substance abuse and welfare dependency in a safe and nurturing environment. PACE programs provide the following services: academic education, individualized attention, a gender-specific life management curriculum (SPIRITED GIRLS®), therapeutic support services, parental involvement, student volunteer service projects and transition follow-up services. Every girl at PACE sets individual educational and social goals that are focused on earning a high school diploma or GED, re-entering public school, attending college, getting vocational training, joining the military or the entering the private workforce. After program completion, PACE continues to monitor each girl's educational and personal development with three years of follow-up case management. PACE operates 17 centers throughout Florida and a reach program. Since its creation in 1983 PACE has served over 19,000 girls. (http://www.pacecenter.org)

All proceeds from the 5K will go to help the girls at PACE, Broward. I have participated in the last 2 races and plan to attend this one as well not only to show my support but also my gratitude.

I encourage everyone to register and participate in this event, even if it's the only race you participate in this year!! For more information go to http://www.wiltonmanors.com , or http://www.splitsecondtiming.com/

To find out how you can help PACE in other ways (i.e. donations, volunteering) visit www.pacecenter.org

Motivation

2008-11-01T08:55:00.000-07:00

Trying to lose weight and eat healthy is easier said than done! Everyone who has tried to lose weight has most likely had a problem, even personal trainers, with lack of motivation. There are going to be bad days, but sometimes bad days turn in to skipping a workout session and then skipping a week of workout sessions. When this happens bad habits start to show themselves and we fall back into our "comfortable" lives. It's not until we realize that the weight that we did lose has reappeared around our waist with a couple extra dimples in our thighs that we finally begin to exercise again.

Here are five ways to stay motivated and have fun!

List your Goals. This means to write them down, big and bold, and post them in a place where they can be seen daily or twice daily if need be.
Take a "Before" picture, then cut out a picture from a magazine, one that will represent what you want your "After" picture to look like and post them it next to your goals.
Hold a "Biggest Loser" contest at work or with your friends. Set a time limit (like a month or two), you can hold weekly challenges (like taking a Ropes Course or having a trainer hold a Boot Camp just for your group), and have everyone put in 10-20 dollars (this will be the prize money, and who ever loses the most weight at the end of the given time will receive it!)
Hold a contest with yourself! Set a goal, like "I want to lose 20-25 pounds in 3 months" and put away 40-50 dollars every time you get paid in those three months. If you reach your goal take the money you've saved and go shopping! (You'll probably need smaller cloths anyway!)
Start a support group. Get together once a week and discuss nutrition, current diet trends, and exercise with people who are also trying to lose weight and live healthier lifestyles.

I hope this helps. I have personally done number 4 and having a shopping spree as a reward is so much fun and defiantly rewarding when I can buy cloths that would never have fit before!

How do you stay motivated? Leave a comment and let me know.