I want my body back!

What a difference a day makes...

2010-01-03T10:54:00.000-08:00

I just love how all through the holidays the superstores bank on gluttony and living in excess...and bang...come January 1st all that product is replaced with jogging suits and treadmills.

Ever wonder why New Year's Resolutions don't last past February? Because people are expected to change their lives overnight. This winter try not to fall for the hype of change everything all at once...."Let's start Monday" mentality.

You can't change your mind or lifestyle in one day....without failure anyway.

Remember baby steps! Need help? When you throw away the holiday type foods, don't buy more. I KNOW that sounds obvious but if you think about it people get the in the rut of shopping for the same things every week or shop with the seasons.

Winter generally means we eat bigger quantities and richer foods. THINK SPRING! Get a head start on shrinking your stomach now.

Happy New Year!

Lose weight by putting your feet up this summer....

2009-08-05T15:27:00.001-07:00

LITERALLY!

Lay flat on your back. Put your legs straight up in the air with your feet flat...and just lay there.

Watch your favorite shows...read a book...as it begins to burn find different parts of your body that can help keep your legs up. Yes your ABS can lift your legs.

Most people, myself included I can not for the life of me get my legs to go completely straight. This is fine. Work over time, building strength and muscle..you will get them there.

Don't like laying down? Hurt your back? Do it sitting in a chair. One leg at a time for 15 seconds. Then both legs. Or alternate one leg at a time for 10 seconds a time.

Have fun, play with different angles, use different muscles...but put your feet up this summer!

The #1 Way to Beat Cellulite Health & Fitness: glamour.com

2009-07-15T14:56:00.001-07:00

I was reading Glamour this month and just knew I had to share. Not only does the article say that Cellulite Creams do NOT work! (WHAT SHOCKING I KNOW!) But they give specific exercises with PICTURES! To show you how to tone that area! Way to go Glamour!

The #1 Way to Beat Cellulite Health & Fitness: glamour.com

Exercise Myth: Squats make your butt bigger...

2009-03-12T15:36:00.000-07:00

Answer: LIE!

Anyone who says they do don't understand anatomy. The same thing happens to men who say, "Crunches just make my stomach stick out more...it never gets flat." Well no kidding...here's why;

When you work a major muscle group that isn't used to getting worked there is a layer of fat sitting right on the outside. So when you jump into an exercise like squats regularly you are building new muscle. This will push that fat out farther, making it look like your bum is getting bigger when it is not.

Solution: Mix your new exercise with cardio of some kind. You need to find new ways to burn calories and slim the fat. Do NOT give up on exercises that build muscle. If you don't want to 'bulk up' then get rid of the fat so the only thing left is the lean muscle.

Action: So where can someone with no time to workout fit squats into their day?

Doing laundry: Do a squat everytime you lower yourself down to put something in the dryer. Or when you are picking clothes up to put in the washer. You could get in 8-10 per load, plus it's better for your back than bending over at the waist.

Doing the dishes: Instead of bending straight over to put the dishes in, bend at the knee and lower yourself down to place your dishes.

Pick up the kids toys: Put one leg in front of the other and lower yourself to a single leg squat. Stand up and put the back leg forward toward the next toy and lower again. Focus on using your quads to push your body up.

Brushing your teeth: If you have an electric toothbrush you can use the timer on it to switch legs as you squat.

Blow-drying your hair: We stand still for way too long in the bathroom anyway...find a way to get something out of it!

When doing a squat be sure that your weight is in your heels and your back is straight, not leaning forward over your legs. Squats should be a straight up and down motion...not a forward and backward one. If you feel the pressure in your knees, check to make sure you are putting all the weight on your heels...your toes shouldn't feel any pressure.

When the weight is more toward the heels then the work is being done in the hamstrings which also engages your rear end and lifts it. And who doesn't want that!?

If you find other places to get a few squats in then check back in and share!

Fit Ball Pike Exercise

2009-01-28T08:43:00.000-08:00

Everyone has seen how to do crunches on a fit/stability ball. (If you have any questions let me know.) In order to keep your routine fresh you may need to try some new moves and keep your body guessing...so it is constantly working! Try this pike position exercise. Starting in the same position you use for push ups;

Hands/Arms are directly over your shoulders, NOT your head!
Body is straight and tight
Feet and shins are firmly planted in the ball.
Don't forget to breathe!

Using a rolling motion, contract your abs, curl your back and roll your feet across the ball until you are in a pike position,(shown below) then roll back down to starting position. Try 2 sets of 10.

TIPS FOR BEGINNERS

If you don't have enough core strength to pike completely in half don't fret. This is just something to work toward. If you want to make it easier start by putting the ball further up your legs. The closer it is to your core the less work your core is doing. Roll up and try to get your rear end in the air. Practice balancing with your arms and moving the ball. It takes balance and practice. Have fun and see how far you can go!

New Year's Resolutions: Are your goals attainable or sustainable?

2009-01-01T20:14:00.000-08:00

Happy New Year Everyone!

I am not surprised to suddenly hear from so many of you wanting to lose your holiday weight.

It's not like you have another resolution option...the marketing is brilliant...January 1 all you see is exercise infomercials, diet books, treadmill sales and weight loss pills at the forefront of the grocery store.

So how is 2009 going to be different? Instead of falling for the latest quick fix and diet fad you will take baby steps to real life change. Baby steps are;

Skipping dessert once a week
Packing your own lunch once a week
Sitting on your fit ball while you watch television
Exercising while you brush your teeth
Taking your dog for a walk
Setting realistic goals.....

Are you still trying to fit into your high school jeans? Trying to hit some magic number on the scale (most likely your wedding weight or your pre-pregnancy weight)? You might be able to kill yourself to lose that sacred number, but how long can you stay there? How long can you keep up a crash diet and a crazy workout schedule? Instead of working your butt off for a month with a gym membership you probably won't use after Valentine's Day, why don't you really ring in the New Year with lasting change. SUSTAINABLE GOALS!

Start with the first pound. What are you going to do today to lose ONE pound? That doesn't sound that hard does it? One. That's it. When you lose one pound hop back in here and celebrate with me! Then we will find your next goal. Your next size. Your next workout.

Take baby steps to real change...not just a commitment until everyone stops talking about resolutions.

Multi-Task Your Wall Sits

2008-12-05T13:18:00.000-08:00

Most people have to change up their exercise routines often to fight boredom and having their body get used to the exercise. You have to keep your body guessing in order to keep it learning and fighting for you.

The best way to keep exercises fresh is to create variety.

A wall sit is an exercise to strengthen your glutes, abs and thighs. To be done correctly be sure that your entire back is firmly pressed against the wall. Your feet are shoulder width apart. You 'sit' down as far as you can on the wall putting all the pressure on your legs. Keeping your back flat and your abs tight you sit for a period of time. If you are just starting out I would suggest 5 sets of 30 seconds.

If this seems too easy, work toward getting your knees at a 90 degree angle while you sit.

If this seems to hard, raise your body up the wall a little, it will help keep the pressure on your bigger muscles and provide some relief.

Now to create a little variety...

Once you have mastered the technique and either find it bearable or want to add other body parts to the exercises you can try using a fit ball. Put the ball against he wall and lean your back against it. As you lower yourself as you normally would you will find it is harder to stabilize yourself. This will require more work from your abs and your back to stay balanced.

After trying the fit ball for a while you can bring the focus back to your legs by trying a one legged wall sit pictured below.

Another option is to use your fit ball or medicine ball to tap the sides of the walls to work your obliques (side abs) and arms. You can use weights if you choose, but I do not recommend them because they can easily go through the drywall on accident. The motion you are looking for is pictured below, enough though she is not in the wall sit exercise...it is just the example of the arm motion.

Next would be to add a Heel raise...

If you position yourself as seen above, back against the wall, feet out 45 degrees from your body with your knees over your feet. Then lift your heels off the ground. Try 2 sets of 10. It focuses the exercise on your inner thighs, while still holding your pose using your larger leg muscles.

As you can see you can get a lot of mileage out of one exercise to keep it fresh and interesting.

This Flu Season Play Offense Instead of Defense

2008-11-12T13:04:00.000-08:00

If flu season always hits your family hard, don't wait for it. Attack it with a few preventive measures.

Simply, go on the offensive instead of trying to play catch up when it hits. Take your daily vitamins. Start by increasing your Vitamin C intake. Your body can stand a LOT more vitamins than the average person puts in it. Build up your immune system to prevent flus and colds rather than hitting it with everything once you already have it. Some simple ways to do this aside from your normal daily vitamin is naturally fresh fruits and vegetables. There is also chewable tablets, my personal favorite is the Halls Vitamin C drops. They are so good for a sore through and have 60mg of Vit C per drop and they come in sugar free with no difference in the taste. Other vitamins that could use the boost is Vitamin B12, Zinc and Echinacea.

Another really good one that is just now becoming popular is "Probiotics". This digestive health aid has been around for decades...but is just now hitting main stream. You may see this word not only on supplements but on yogurt and cheese. The basic concept is that when you get sick you are given antibiotics. This just destroys ALL the bacteria in your system...good and bad. Probiotics just adds the 'good bacteria' so when a bad one comes along it will fight it off naturally instead of making you sick.

In short what do you need to boost your immune system?

-Vitamin C
-Vitamin B12
-Zinc
-Echinacea
-Probiotics

Aside from supplements the other way to fight off flu and colds is to workout. Keep your metabolism moving! Cardio Cardio Cardio! There is obviously a weight loss bonus here, but if you can keep your body moving though the winter you won't gain those extra holiday pounds and you could prevent the nasty bugs from ever hitting your house.

Walk with purpose

2008-09-21T19:58:00.000-07:00

When I tell people to multitask it doesn't always mean doing squats while you put something in the dish washer. It can be even easier than that. When you walk...anywhere, from your desk to your fax, from one room to another, from you car to a building. Walk like you mean it. Walk with purpose. Engage as many muscles as you can.

How?

A. Stand up straight when you walk.

B. Practice your 'suck it up' technique from my previous post.

C. Your abs are 'up' when you take a step say with your right leg back you are pulling against your 'suck it up' motion. Use those lower ab muscles because you are resisting the 'suck it up' motion.

D. Your left leg is forward pushing into the ab area creating part of a crunch.

As you walk the back and forth motion of your legs and abs moving with and resisting is just another way to get as much use out of your muscles as possible.

Don't just walk from here to there.

Walk With Purpose!

What is your favorite workout video?

2008-09-16T09:19:00.000-07:00

No one who's ever used a workout video owns just one! The best tip for multi-tasking your workout is taking your favorite moves from all the videos you like, and put them together to make a tailored workout that fits your troubled areas.

I am starting a series where I will focus on videos and target areas that are common to my email questions. If you would like me to focus on your problem area the email link is at the bottom of the page.

Let's get started:

Here's one most people have not tried and it should be the first one for people who have trouble in their mid section. Specifically your abs, love handles, muffin tops, that little pooch...etc. The key thing to think about while doing what's in the video's is to isolate the specific area to truly target that spot.

In the first video it teaches you to open up your hips and move them, independent of your stomach.

This second video is one of my favorite move to slim down those muffin tops!

You can put the hip drop into motion around the house with the Step Touch!

All that you've learned here can be done standing in the bathroom, in your closet while you pick out your clothes, while doing your laundry, setting the table...you name it.

Use these tips while you are 'Sucking it up'...try to see how far you can lift your hip up while keeping your foot on the ground. Really use your obliques and crunch it up as high as you can.

If you liked these moves or want to learn more and put them together, you can find them at www.expertvillage.com.

Thanks to Expert Village for the videos...

Learn to "Suck It Up"!

2008-09-10T15:15:00.000-07:00

I've given this advice for years...it's usually step number one for women who want to target their mid-section. Enjoy...Let me know if you have any questions!

SUCK IT UP

If you look at your stomach in the mirror standing sideways, when you suck in your stomach it leaves all the outside muscles loose. You can only pull it in as far as your muscles underneath the fat can tighten. Instead of sucking your stomach in, suck it UP. It’s the same motion as a belly laugh. Raise your belly button up toward your chest. When you suck it up, you are engaging all of your abdominal muscles, making them longer. This gives the muscles more room to spread out, so you end up flattening your abs all the way from your ribs to your pelvic bone, not just flattening your lower stomach.

Sucking it up while sitting at your desk is a great way to squeeze in your crunches. Envision pulling them up and under your ribs. Really try to raise your belly button a few inches. The added benefit to doing this at your desk is it improves your posture. You have to sit up straighter to give your abs more room to flatten out. Plus you get the added bonus of being able to do it without anyone noticing.

Fat Fighter TV

2008-09-04T12:19:00.000-07:00

If just reading about working out isn't enough Sahar Aker from FatFighterTV.com has come up with the perfect solution. She has workout videos demonstrating proper technique. Her website is a must have if you are just starting out or don't quite understand what some of the terms mean.

She is also up to date on many health topics. Staying current is what has helped her stay so successful. Pop on over and check out website, she is happy to answer any questions you might have.

Sticking to my theme, I wrote an article for Fat Fighter TV. You can view it here: http://fatfightertv.com/blog/2008/09/how-to-multi-task-your-workouts/

Go show your love and offer suggestions to her subscribers about how we do things here!

Fitness Frame of Mind

2008-08-25T12:32:00.000-07:00

When ever someone starts a new workout or weight loss program more often than not the person tries to find a way for this new fad to fit into their lifestyle. Not realizing it was that lifestyle that got them into the shape they are now.

When trying something new whether it's a new workout or routine you need to get into a fitness frame of mind. If you want this new adventure to really work it's way into your life, you have to find ways to let it.

For example, if you want to work on your mid section. It isn't enough to whip out 100 crunches and call it a day. You need to be thinking all day about your abs, your posture, your activities in a way that will keep your mid section working all day. Isn't that what true multi-tasking really is anyway?

So while you're sitting at your desk right now; sit up straight, uncross your legs, suck in your stomach. When you are up standing in line somewhere think about what your stomach is doing. Is it just sitting there relaxed? Are you shoulders hunched over?

When you are putting the groceries in the car....are you twisting your back? Or are you using good form? Keep your stomach tight. If you are moving them across your body can you engaging your obliques (side abs)?

If you want to truly focus on an area like your mid section you can certainly multi-task some extra work for them throughout your day. You just have to practice. Pretty soon you will do it without even thinking about it. That's when you start to see true change!

Olympic Moves

2008-08-15T12:12:00.000-07:00

Are you inspired by the Olympics? Not really in training shape yet?

Now's the time to channel our inner Shawn Johnson and Jonathan Horton. I'm not saying you should run down to your kids playground and pretend the monkey bars are the high bar. I mean watch what they do in between events! Ever notice the gymnasts are always moving, always stretching. They sit in positions we would never dream of, while doing something else.

The next time you find yourself just laying on the couch. Plop down on the floor, stretch and watch T.V. If you get tired lean your back against the couch for a while. Just keep your legs apart for a while. Then try one leg bent in and one straight. Do this while getting through your favorite show. Set small goals for yourself depending on your starting point they could be, "In two weeks I want to be able to touch my toes when my legs are together in front of me." Or "When my legs are split apart in three weeks I want to be able to put my elbows on the floor when I lean forward." Make it a game.

Being limber and flexible will make you feel like more than an Olympian, you will be able to move on to much harder moves and do them with more confidence...which can only lead to meeting your goals, whether it's a gold medal or your favorite jeans.

What message are we sending our kids?

2008-08-05T14:40:00.000-07:00

Great comment...decided to answer it for everyone...

I have a question, what message is being sent to kids when parents take them to swim lessons, T-Ball, Basketball etc, then stand on the side lines eating hot dogs and drinking soda?

Or when you have a parent (like many in Scottsdale) who use these events for babysitting instead of positive aspects?

Are we giving kids messages that you only have to exercise this 1, 2, 3 times a week for 30~45 mins? (Which is good.) Or are we, as adults, implying to them that exercises is over rated?

Heh, or am I making too big a deal out of it?

1) The message being sent is, "This is your time." Which means it can't be 'My time'. Most parents fall into the trap of wanting to do what's best for their kids and in doing that give up their own schedules, time and energy.

The two problems I have with that line of thinking is just because your child is active doesn't mean you're not. And why are the parents on the sidelines eating hot dogs? Did needing a meal surprise them? It's like dinner sneaked up on them or something. I KNOW people don't always have time...but I just know people who actually do have time and still act like there isn't enough time in the day.

2) How are people using activities as baby-sitting? It's one thing to walk around the field/ballpark while your child is at practice for yourself, but it clearly another to LEAVE the facility.

3) Well the old cliche "Lead By Example" comes to mind...but are we 'implying to them that exercises is over rated'? I think there are millions of people who believe this. It's a way to cope with their schedules, lack of activity and justification for their lifestyle.

Thanks for the comment Crothos!

Discuss...

Multi-Task Someone Elses Workout!!

2008-07-21T14:27:00.000-07:00

I observed quite a sight today. Kids had their first day of swim lessons. The lesson is 30 minutes.

There were about 30 moms and dads sitting in the bleachers and chairs around the pool, which backed up to the large windows leading to the rest of the gym. Right outside the windows were rows of stationary bikes, stair steppers and rowing machines. ALL facing the windows, looking in to the pools. Not only that, there was a door leading right to the pool next to these rows of machines.

My point: 29 moms sat for 30 minutes watching their kids learn to swim. One mom rode a stationary bike for 30 minutes...uninterrupted...without paying for childcare (other than the cost of the lessons of course)....while she watched her kids learn to swim.

Which mom do you think I was? Which one are you?

What have you done to multi-task lately?

Spice Up Your Life

2008-07-15T17:08:00.000-07:00

While visiting with a friend I was trying to show her that eating at home is better for you if not only for the real purpose of being in control of what goes in your food. She said, "...but food at the restaurant just tastes so much better than mine..."

Why is that? Because restaurants...the good ones...use fresh ingredients and lots of seasonings, spices and marinades. Most people at home have the same dried seasonings in the round turn table with the white caps that they got as a wedding gift 10 years ago! Even dried seasonings need to be traded out every 6 months for new ones. They lose their flavor daily!

What to spice up your life? Here's what a few friends said their favorite ingredients are to make their home cooked meals taste like the big boys!

Michelle Spelman says, "Good Seasons Italian Dressing packets are a pretty versatile seasoning. I use it to season soups, sauces, marinades, salads, meats."

Susan Hawkins, "I adore dill! I put it in soups, dips, salads and on fish marinades (for salmon, in particular.)"

Creator of The Zen Kitchen, Dani Nordin went all out!

"In fall/winter, I'm all about smoked paprika and Indian/Morrocan spice blends (think nutmeg, ginger, cinnamon, black pepper). In spring and summer, it's more Asian flavors (soy, sesame, chili-garlic paste, rice vinegar), or lemon, dijon and herbes de provence. Fresh herbs are a must in summer."

I couldn't agree more! This summer we made a fun Chicken Bruschetta dish on the grill. It calls for Italian dressing, mozzarella and basil. It didn't specify dry or fresh...I got fresh and it made all the difference. Everyone at our dinner party thought it was better than you get at a restaurant.

Lesson learned: Branch out. Use fresh ingredients. Get the full flavor out of your food. Get the best meal possible...right at home.

Email if you would like the recipe. Share your favorite fresh summer foods here also!

Food Diary Diet??

2008-07-08T14:08:00.000-07:00

http://news.yahoo.com/s/nm/20080708/hl_nm/diet_diary_dc

Great article on Yahoo this morning!

Most everyone I know that's tried Weight Watchers said that the food diary was very helpful. It held them accountable for what they ate. It wasn't just in the mouth and gone from memory...it was on paper!

It's not a new idea by any means, but one of the most practical advice measures in the media at the moment! So hurray for getting something right!

Why have a diary? One prime example happened this last holiday weekend. (Holidays are when the mindless eating is as it's peak.) Family was in town for the 4th. We were eating dinner, someone commented that we sure were eating a ton of fruit. But we hadn't had any that day. They were thinking of the day before! Time truly does fly when you are having fun.

If they had a diary they would have seen what they had eaten and not lost track of time.

So how does someone write down everything they put in their mouth when they don't even have time to do everything already on their to-do list?

Like the article suggests...post it notes. Scratch paper, note book. For those of you who always eat out, put a slip of paper in your wallet/purse. While you are waiting for your food write down what you ordered. While you're doing that you can remind yourself what you've already put in your stomach today. Better yet, look at your diary before you order and think about what you are missing that day.

For those of you who keep a journal or diary if it's usually by your bed take two minutes to write down everything. The catch is you actually have to remember every thing. Every single M&M.

If that isn't working for you or you spend most of your day at a computer. (Who doesn't?) There are online food diaries. Some websites like www.sparkpeople.com even have nutrition labels so you can see your label for your entire days worth of food, not just one meal. Another one I recently found is http://www.tweetwhatyoueat.com/.

Want to take it one step further? Show your diary to your workout/diet partner. Be accountable for what you put in your body.

You aren't just what you eat, you are what you ate 2 weeks ago. It pays to keep track.

THE WORST DIET ADVICE...and who suckered you...

2008-07-01T22:51:00.000-07:00

No one is topping this number one answer...I am still reeling from all the bad advice. It certainly will give you insight as to why the obesity rate is so high. People will truly try anything to be thin.

1.My mother showed me the nutrition facts on a jar of Crisco, and told me that, because there were no carbs, this would be an okay thing to eat. -Dani Nordin http://zenkitchen.blogspot.com

2. ANY ‘cleanse’ diet, where you eat only one food group or drink a concoction for a few days to a few weeks with the hopes of ‘cleansing your body of toxins’. (A lot of people responded with this answer, thankfully none of them were in the ‘Best’ category.)

3. The worst I ever tried was the Atkins' diet circa 1973. NO carbs, NO vegetables, lots of meat and fat. You have to check your urine a couple of times a day. In three days, I got so spaced out on it, it lost my way to the bathroom in my one-bedroom apartment. I was craving salad. –Stephanie Fox (Atkins was one of the more popular answers also…thank goodness people are starting to get their wits about them!)

4. The worst diet advice I ever received was to diet super strict on the weekdays but pig out on the weekends – Sheryl Clifton

5. To a young bulimic girl (me)"count every calorie and eat 500 calories a day" (I paid 700 dollars for this advice at diet center and lost exactly seven pounds.) -Gina Parris www.repackyourbackpack.com

6. One day after a water aerobics class, the instructor was talking to us about what she eats. Very sound diet: boneless skinless chicken, veggies, brown rice. Then she offered this little tidbit: If you overeat one evening, drink a cup of smooth move tea to help the food move through your system faster. I was shocked to have a fitness professional--and she is a very good water aerobics instructor--suggest that her students take a step toward bulimia. Needless to say, I didn't try that little tip -Jennifer Cadiente

7. The worst diet advice I ever got was from a friend who said "stop eating bread, pasta and cereal" -Michelle Spelman http://quickcountfootball.blogspot.com/

8. The worst advice I ever followed was from Oprah's famed fitness guru, Bob Green. He said "don't weigh yourself," as no matter what the result, you'll eat more -Judy Nichols

9. I read “Even if you eat an entire chocolate cake, you’d probably only gain about a pound.” In context, the author wanted to prevent people from beating themselves up for falling off the diet wagon. That small bit of trivia has sabotaged my diet efforts ever since! -Susan Hawkins http://www.theshopsat24seven.com/

10. I have a couple of friends who follow every trend in dieting and health care they come across. Their favorite is a fruit-juice fast. It's supposed to make them lose weight and "cleanse them of toxins". Basically, they consume nothing but citrus juice for a few days. Unsurprisingly, the only real result my friends ever see from their semi-annual juice fast is fatigue and irritability. -Libbie Mistretta

11. The "fat-free" food diet - jellybeans and pretzels. Yes, teenage girls will eat this because the food says "fat free!" - Jeanne Sager

THE BEST DIET ADVICE EVER...and where you got it.

2008-07-01T22:29:00.000-07:00

The results are in...after MANY good responses from various websites and emails I have come up with a Top Ten List of everyone's favorite diet advice. Here's the stuff that really worked. Good Luck. Post your opinions good, bad, and the ugly.

1. Cut the portion in half. Half the serving, half the calories... Half the fat! So easy-Stefan Pinto http://www.pintofactory.com

1A. (Great answer even though it's the same concept.)Portion control. If you look at what the portion should be on foods, it will shock you. A serving of rice is 1/4 cup, a portion of meat is the size of deck of cards.-Joyce Williams http://jerzegurl.livejournal.com/

2. The best diet advice I ever got (from an article in Women's Health) is to avoid foods with high fructose corn syrup (HFCS). –Jenna Walsh http://www.womenshealthmag.com/nutrition/how-sugar-harms-you

3. Be 100% meal compliant – no cheating and no excuses! At first I didn’t believe I could do it. But I can. I am living proof. I have lost 26 pounds on my way to losing 40. -Christine Kinney www.declutterbootcamp.com

4. I got this from a Weight Watchers leader in Baltimore. After a big eating event (wedding, party, overindulgent Happy Hour, whatever), drink half your body weight in ounces of water for the next two days. Not only will it flush your system of the excess salts (which can retain water), but it'll help your taste buds "forget" the yummy that you fed it -Lindsay Filz

5. Best advice: drop soda from your diet.- Erin Miller http://www.myspace.com/erhm3

6. Best advice: Don't inflict your diet on other people. –Finbar Reilly http://twosparrows.blogspot.com/

7. www.TryItOnEverything.com helps people get behind their reasons for being overweight. The movie is about a technique that combines ancient acupuncture points with modern psychology. It's called Emotional Freedom Technique (EFT). When using EFT for weight loss you focus on what is stopping you. As you know, we often know we need to do something (work out/ eat right) but we just don't do it. Why? EFT helps you discover what emotions are creating your self sabotage. -Jessica M Ortner www.EFT-Revealed.com

SPECIAL OFFER Ms. Ortner will give anyone who wants to try EFT a session half off if you mention you got it from my blog. Don't forget to come back and post about your experience for others!

8. Stop snacking at night. – WendyCinNYC http://wendypinkstoncebula.blogspot.com/

9. Use a smaller plate - your plate still looks full but you are eating less. - Kikazaru

10. I created a mini movie vision board and watch it every morning. When I go to reach for the ice cream I see my kids eating...the images of my vision board pop into my head. visionboardsite.com - Marie Ralston

***Again, if anyone has tried or tries out a vision board

let us know and pass on the good news!

Give me the goods....

2008-06-22T16:50:00.000-07:00

In classic David Letterman style I want to create two Top Ten Lists of the world's worst and best dieting advice.

What's the WORST diet advice you have ever received?
Where did you get the advice? Did you follow it? If so, what was the result?

What's the BEST diet advice you have ever received? Where did you get the advice? Did you follow it? If so, what was the result? If
not, what stopped you?

The advice can be what you've read, heard or seen. I have things like, "Take the top bun off a double cheeseburger and you're on the Atkins diet." or "Park further away, take the stairs and don't order dessert" Judging by the 70 million obese people in the country...some one's GOT to be handing out bad advice. Let's hear it!

You can send it to my email address (at bottom) or leave it in the comment section. Most people so far are emailing it so the Top Ten can be a surprise. Please indicate whether I can use your name or if you want to stay anonymous.

I have already had quite the ab workout laughing at all the bad advice emails....hopefully the Top Ten List will do the same for you.

Eat Out Without Beating Yourself Up

2008-06-16T15:44:00.000-07:00

You know it's one thing that restaurant portions keep getting bigger or that it seems everything is 'All you can eat'. It's clearly another to go to a restaurant knowing you are going to leave feeling so stuffed you could be sick...go anyway...and do nothing to stop it. When you reach 'the breaking point', 'hit rock bottom', 'make the choice'...or whatever the latest diet fad is using as a catch phrase this week you will want a life change, but not know exactly where to start. My advice? Like everything else....baby steps. So we begin. Let's just say you are in any sit down restaurant:

When you are seated: Order water. If it's Mexican, do not sit there and eat an entire bowl of chips and salsa before the meal comes. Did you know that is an entire entree? Just look at the portions! If you think you can't have just 2 or 3 without eating the whole bowl then don't even eat one! If it's Italian, the same goes for the basket of bread. I know you are thinking I completely ruined your entire dining experience, but trust me it will be worth it. If you think you can't possibly get through a meal without a butter and oil filled carb stick then order a meal that comes with one. You get exactly what you want, but are limited to one piece that comes with the meal.

When you order: Order soup or salad. (Some people find they use less dressing if they order it on the side and pour their own, others find they use more. Try it both ways.) Order soup even if it's not completely 'healthy'. Right now you are working on portion control and not starving to death before your meal comes. Ask for it to be delivered before the meal. That way you have time to eat it, you won't starve waiting for your food meanwhile eating an entire basket of bread just because it's there. Most importantly, you are forced to give your stomach enough time to tell you it's getting full.

How to order: Don't go all crazy trying to order the healthiest meal you can find with the least amount of taste. (I say this to those who only need to lose 10-15 pounds.) Start by cutting calories in the condiments and sodas. You will not believe how many of your meals calories comes in the form of fillers.

(All one tablespoon portion)
BUTTER: 102 Calories 12g fat
MAYO: 100 Calories 11g fat
RANCH: 60 Calories 6g fat
BBQ SAUCE: 26 Calories 0g fat
GUACAMOLE: 25 Calories 2g fat
KETCHUP: 15 Calories 0g fat
MUSTARD: 10 Calories 1g fat

If you get your hamburger without mayo it might be too dryer than you are used to. Try it with ketchup or mustard and save yourself 85 calories off your favorite meal...guilt free. Now think about all the cheese burgers you eat with 2 or 3 condiments on them! Order it sans cheese and add ketchup. Mix and match just leave the calories out.

Also try ordering food with added veggies instead of condiments. Get your burger with onions and tomato instead of ketchup and ranch. It's an easy way to add something you don't get enough of to something you already love.

When the food comes: Order a drink if you just can't live without one. (Unless that's the 'place' you are giving up soda that week...see "Dying of Thirst" post for more details...) By now you have had a glass of water and soup or salad. Enjoy your meal and be thankful you aren't starving to death.

I have a girlfriend who says she orders a to go box when the meal comes and immediately puts 1/2 of it in the container. This works sometimes. Don't make anything a rule though. That's the first step to resenting the whole process.

Now on to every one's favorite debate....appetizers and desserts! I say if you are having a full meal with drinks. Start thinking of your soup/salad and soda as your appetizer. I really am hard pressed to find a decent appetizer that isn't completely caked in batter, fried, smothered with cheese and as big as your normal meal! It's just not worth it.

Desserts are another story. If you are trying to cut back this is the easiest place to start only because by the time it's time to think about it you are already full. Then again I know people who can not live without it, BUT these are the people who only eat out once a month or as a treat. If you are in that category then enjoy, but still order one dessert with 2 spoons! ;)

Enjoy!

Is Your 'Target Area' a Bullseye?

2008-06-09T21:30:00.000-07:00

Anyone want to name the worst area on their body for losing weight? Done everything you can and still have a poochy stomach or cellulite on your legs?

A lot of the time people fail at hitting their target area;

The exercises you see in magazines target larger muscle groups
Your range of motion is not great enough
Muscles don't all lay in one direction. The direction or rotation of your joint during exercise isn't getting into the smaller muscle groups, much less the fat

What does 'range of motion not great enough' mean exactly? Think of it this way, if I tell you to lay on the floor on your side and do a 'leg lift' most of you will would do this...

This is a standard leg lift, which is fine. Yet if this is your problem area you need to 'think outside your buns' a little bit.

Get your leg higher...past 90 degrees
Put your 'resting' foot in front of you for a set and then behind for the next set
Kick your top 'working' leg in front for a set and behind for a set, straight up only works your muscles in one direction
Work at the top of your range, not towards the floor. In other words, keep your leg up the entire time going from the top 1/2 way to the ground and back up.
Bend your knee and rotate in a circle
Lay on your back and do the same sets, both directions
Google the anatomy of your problem area to see which way the muscles lay

For example...sticking with the upper leg theme...

This is just the front of the leg. ONE joint. ONE problem area. Wonder why doing 2 sets of 'leg lifts' aren't cutting it? You are only working 2-3 muscles in one direction. If you want to burn fat, lose inches and actually work your muscles...you have to start focusing on the inside of your body and not the outside.

If you need help drop me a line...this is only one target area out of your entire body...let me know where you want help and I will tell you exactly how to target that bullseye.

Adults who don't like vegetables

2008-05-29T11:32:00.000-07:00

Today's million dollar question...How can I eat healthy without really changing how I eat?

Are you afraid to try new things? Stuck eating 2 or 3 of the same fruits and vegetables all the time? This brings new meaning to the words baby steps. If you are stuck in a rut or are unable to change your schedule to accommodate healthy eating then try a few of these ideas...

Add veggies to food you already like.

Onions are the best choice and the easiest way to go. They have great flavor and consistency without totally changing how your favorite foods already taste. Plus lots of fast food chains don't charge extra for adding onions, but do if you add other things. So pile them on for free! If you are still skeptical try adding onion rings to your hamburger. Then overtime when you crave onions you won't need the batter.

Aside from having onions easily fit into any meal the health benefits are greater for such things as lowering cholesterol. Did you know onions lower cholesterol faster than oatmeal, cereals or whatever commercial you have seen on TV claiming to save your life?

Don't believe me? Read this research. Need an easier point of view? Try the National Onion Association. Who would know more about onions than them? Onion Facts and Nutrition Label. The NOA website is a great resource for getting recipes finding out facts. Learn how to pick onions you really like, how to get the flavors you want, even how to grow your own!

Try ONE new thing....once a month.

Not feeling very adventurous? You don't have to be. Once a month walk around the fresh fruit and vegetable section and find something you want to try. Google some recipes. I highly recommend RecipeZaar because you can search by ingredient AND they have pictures of the finished dish. Which I HAVE to have! They are also tailored toward specific diet plans. Check out the side bars for all your options. It's one meal, once a month to try something new. You may like something you never thought you would.

Need help shopping for vegetables? Onion recipes? Drop me a line!

Fad Diet Backfiring

2008-05-27T12:43:00.000-07:00

I gave my group of guinea pig fitness friends a questionnaire. One question was, "Have you ever been on a fad diet? If so, what was the result?" One friend responded with this...

Atkins. But I didn't read a book. I just learned about it from word-of-mouth.

WORD OF MOUTH! He changed his eating habits based on what other people said or what he saw on T.V. I almost passed out. How many people are taking poor advice? Or even think they are on a diet when they are NOT! Atkins doesn't translate to 'No Bread'. It isn't that simple. What shocks me daily is how many people don't know what a carbohydrate is much less what it does in your body.

Carbohydrate Defined

Most important line, down in the Nutrition tab..."Carbohydrates are not essential nutrients".

Why? Well maybe because carbs are man made. You don't pick spaghetti noodles off a tree. Your body only needs protein, fruits, vegetables and water. Everything is just for taste. Plain and simple.

Have you been on a fad diet? If so drop me a line! I'd love to hear about it.