No one can stay on the same path all the time. We all take detours. Detours are not necessarily bad. We should take the time to learn from them and see what other perspective is opened for us.

The blog I referenced is Loving The Bike: www.lovingthebike.com Great blog related to the cycling community with many other links to related topics.

Other blogs I’ve been reading: www.grouchosports.com
www.abrokencompass.com

Spinnervals www.spinnervals.com
1. 23.0 Time Saver 1
Short on time? 3 30 minute workouts. A focuses on technique, B focuses on tempo and C focuses on power/sprint
2. 16.0 Aero Base Builder 1
80 minute interval session to develop aerobic base and edurance
3. 30.0 Muscular Endurance Plus
2 hour and 20 minute workout to build endurance for long cycling events

In looking for a different program I found that I’m guiltly of the Over-Training Syndrome. http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm

I will now be making an appointment to see a Personal Trainer and get a Fit Test done. I will report back in January with this information and what I did with it. For now slowing it down and reevaluating.

MERRY CHRISTMAS

I did it! I have done 30 podcasts in a row. Now I’m primed to be in the once a month saddle. Plan is to have a Motivated Women Podcast out by the end of the 2nd week of the month.

I need ideas, please call or email in your suggestions. The BadgerCast line is 262-649-8550 or email me at MWPJulie@gmail.com

Enjoy the Holidays. Remember take a walk, try something new…. just get out and do something!

Intro song was Mary, Did You Know by Kenny Rogers and Wynonna Judd of the It’s Christmas Time Album

A chat I had with Shelly on alcohol and diets is in the feed today. In general a 5 ounce glass of wine = 100 calories and 1 ounce of liquor = 75 calories.

http://www.sparkspeople.com/resource/articles_print.asp?id=893

http://www.suite101.com/content/alcohol-on-low-carb-diets—zero-to-twelve-grams-a209

Shelly is a podcaster: Shelly’s Podcast www.shellyspodcast.com
App Store Pundit www.appstorepundit.com

Joy of Mixology by Gary Reagan

Savoy Cocktail Book by Harry Cradick

Here are a few of the songs I use to keep me motivated while exercising

1. All Shook Up: Billy Joel, Honeymoon in Vegas Soundtrack
2. Burning Love: Travis Tritt, Honeymoon in Vegas Soundtrack
3. Complicated: Bon Jovi, Highway Rock Album
4. Idaho: BoDeans: Joe Dirt Car Disc 1 Album
5. New Orleans: The Louisana Gator Boys and the Blues Brothers Band, Blues Brothers 2000 Album

http://sportsmedicine.about.com/cs/injuries/a/doms.htm

http://sportsmedicine.about.com/od/medicationanddrugs/a/NSAID_endurance.htm

If you experience a sudden/abrupt pain associated with swelling and/or bruising you should stop exercising immediately. Evaluate and seek medical care if needed.

I was watching the NFL games yesterday and saw the commercial for the Play60 Challenge. A challenge to kids across the country to get out and exercise for 60 minutes a day. I like the site because it offers a way for parents, teachers and the community to get involved in this very worthwhile effort.

http://www.nflrush.com/play60/

http://www.nfl.com/news/story?id=09000d5d80b4a489&template=with-video&confirm=true

Hope you enjoy the comedy song

Regular episode to return on Friday the 26th

If you’re traveling this extended weekend be safe. Have a great Thanksgiving. Keep in mind that many communities have a Turkey Trot. Take advantage of the Turkey Trot or just get out with family and talk a nice walk around before or after dinner.

Getting kids into exercise is not easy. Starting young helps, but when you hit the preteen/teen years you are battling what they want and what their peers are doing or not doing.

http://www.getkidsinaction.org/exercise/

http://ezinearticles.com/?Hula-Hoops-For-Exercise—Get-Your-Kids-Into-Shape&id=4872218

The choice is picking a bike trailer (tag-a-long) or bike carrier is purely personal preference. In either case you will be pulling additional weight. Your decision will be based on whether or not you want a lower center of gravity or not.

http://www.suite101.com/content/how-to-buy-a-child-bike-seat-a137527

http://www.suite101.com/content/how-to-choose-a-tag-along-bicycle-a134249

Tips: Child should wear a helmet
Make sure child is dressed appropriately for the weather.
Be visible: bright colors, use reflective tape and use of flags

http://www.consumersearch.com/jogging-strollers

Recipe of the month: Cream of Cauliflower Soup from www.allrecipes.com

I did NOT use the milk. I doubled the recipe and used 48 ounces of chicken broth instead of 30 ounces. I found that the soup is more orange in color with the carrots. If that is not appealling to you adjust the amount of carrot.

Cream of Cauliflower Soup II
Rated:

Submitted By: Vivien
Photo By: Jen C
Prep Time: 20 Minutes
Cook Time: 40 Minutes Ready In: 1 Hour
Servings: 6

“Cauliflower, potatoes and carrots are cooked with garlic in chicken broth, pureed, then combined with milk, spices and a bit of sherry in this basic cream of cauliflower soup.”
Ingredients:
2 tablespoons butter
1 large onion, chopped
4 cloves garlic, minced
2 large potatoes, peeled and cubed
2 carrots, chopped
2 (14.5 ounce) cans chicken broth
1 head cauliflower, chopped 1 cup milk
1 teaspoon salt
1/2 teaspoon ground black pepper
1/8 teaspoon ground nutmeg
1 tablespoon dry sherry
1 tablespoon chopped fresh parsley

Directions:
1. In a large pot over medium heat, melt butter. Stir in onion and garlic and cook until onion is translucent, about 5 minutes. Stir in potatoes and carrots and cook 5 minutes more. Pour in chicken broth and bring to a boil. Stir in cauliflower, cover, reduce heat and simmer until vegetables are tender, 10 to 20 minutes. Remove from heat.
2. Puree in batches in a blender or food processor, or in the pot using an immersion blender. Return to low heat and stir in milk, salt, pepper, nutmeg and sherry. Heat through. Serve garnished with parsley.
ALL RIGHTS RESERVED © 2010 Allrecipes.com Printed from Allrecipes.com 11/21/2010

A quick on the go recording with Barbieluv from the Podcast: Barbie Luv Barely
www.barbieluvbarely.com

Kettle Bells… a super slimmer?

http://health.msn.com/health-topics/heart-and-cardiovascular/articlepage.aspx?cp-documentid=100261655

A quick article to give you a feel for what kettle bells are.  Again, I stress to you to keep in mind your goals and financial ability to invest in fitness equipment.  We all could spend a small fortune on this type of equipment with all the new fads and inventions that come to our attention.  More and more I’m grateful that I have the Y where many things are offered to me as part of the membership or at a reduced rate.  I can experiment with different modalities and types of exercise and not spend a fortune.  Check out fitness clubs and community centers in your area to help you make your choices without spending too much money.

Tracking your heart rate and finding your target zones can be simplified with a heart rate monitor (HRM).  There are many to choose from, so research carefully for what you need/want and make an informed decision as HRM’s are not cheap.

4 Categories: Weight loss, Athletes, Techie and General Fitness.

Weight loss: need a HRM that tracks time spent in your HR zone and calculates calories burned

Althletes: need a multisport support item that offers feedback, GPS ability and has down loadable data

Techie: HR with 1 button functionality

General fitness: 1 that helps with fitness intensity and training zones

Generally speaking you’ll end up spending $90-400 depending on how many bells and whistles you want.  If you have an iPhone or smart phone check to see if the HR monitor is compatible or has accessories to use your phone as a HRM device.

Common brands to look at are Polar, Garmin and Nike.

I know, core workouts again!  This group of muscles cannot be left out.  The core muscles (abdominals) help us to do so much more when we pay attention to them.  Fundamental in maintaining a healthy back and when in shape decrease some of the stress we put on ourselves with other activities.

Three books I reccommend looking at:

The Fitball Workout by Jan Endacott.  Published by Basic Health Publications, Inc.

Sculpt Your Body with Balls and Bands by Denise Austion.  Published by Rodale.

Strength Training Anatomy, 3rd Edition by Frederic Delavier.  Published by Human Kinetics

XC Ski world: http://www.xcskiworld.com/beginners.htm

In gearing up for outdoor winter activities remember to dress appropriately.  Layers are best.  Keep in mind that you’ll need hat, jacket, gloves and pants that will allow you to move freely and still keep you warm.

Cross country ski basics include skis, bindings, ski boots and poles.  Many places will sell starter packages.  As with snow shoes places to check out are REI and L.L. Bean.

First Timer’s Guide: http://www.snowshoemag.com/first.cfm
Trails: http://www.trails.com/activities.aspx?area=11118
http://dnr.wi.gov/org/land/parks/trails/snowshoe.html
Gear:  www.rei.com
www.llbean.com

Check out outdoor recreational stores near you too

Is there any difference with male vs female in the weightloss, motivation process?  Not really!

To reach Dale:  philsophyguyshow@gmail.com  or the BadgerCast line 262-649-8550

Couch to 5K running plan:  www.c25k.com

Here are two links to get you started. 

http://sportsmedicine.about.com/cs/injuries/a/doms.htm

http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm

This book is a great overview of  9 low-carb diets.  The book includes fundamentals of low-carb diets, are they for everyone, how to personalize a diet and over 150 recipes to try out.

In this episode I’ve picked an intro/outtro song.  It’s North on 7 by Leaving Richmond.  They can be found on MusicAlley.com

EXERCISE: Cardio (or aerobic) and Core (includes flexibility, strength and balance) need to be in your plan.

Cardio goal is 3-4 times a week for 20-30 minutes

Core goal is 2-3 times a week

TARGET HEART RATE: goal in exercising is to keep your target heart rate  at 60-80%. I tend to think of 70% as an average workout with 60% a light one and 80% as pushing it.  http://www.wikihow.com/Calculate-Your-Target-Heart-Rate

WEIGHTS: Women need to incorportate some sort of weight training.  The following link will explain it better than I can.  http://sportsmedicine.about.com/cs/women/a/aa051601a.htm

As with everything else consider your alcoholic intake carefully, in moderation and make good choices about what kind of alcohol you want to consume.

Fitness with Danny Spice: Alcohol and Fitness DON’T mix!

http://www.klairkia516magazine.com/2010/11/fitness-with-danny-spice-alcohol.html?zx=6813a97de8e4da50

Cocktails and Wine: Looking for a low-cal cocktail?

http://www.cocktailsandwine.com/2010/07/looking-for-low-cal-cocktail.html

Is My Vodka Making Me Fat?

http://qmixalot.com/is-my-vodka-tonic-making-me-fat

William E. Holler:

     You can do what you want to do, accomplish what you want to accomplish, attain any reasonable objective you may have in mind–not all of a sudden, perhaps not in one swift and sweeping act of achievement–but you can do it gradually, day by day and play by play, if you want to do it, if you work to do it, over a sufficiently long period of time.

Last of the 17 steps

CULTIVATE A SUPPORT GROUP:  Neighbors, Church groups, Work groups etc..

MAKE THE COMMITMENT

BUILD A SOLID FOUNDATION: Slow steps that build on each other.  Basics first then start to branch out.

ENSURE YOUR ATTITUDE

DAILY DISCIPLINED ACCOUNTABLILITY: Put in on your calendar

CHANGE YOUR VOCABULARY: Become positive, change the way you say things to avoid a negative connotation

STAY IN SHAPE: We have to take care of ourselves to be able to care for others and do our jobs well

DO IT NOW! TAKE ACTION!

Intro music was: A Little Bit More by Uncle Seth.  I found this on MusicAlley

CHECK OF EACH GOAL AS YOU ACHIEVE IT

REWARD YOURSELF: something not weight or food related

REVIEW YOUR GOALS WEEKLY; PUT THEM IN YOUR DAY PLANNER: track yourself with one of the many fitness/weight-loss applications out there

SHARE YOUR GOALS WITH OTHERS: this can be done with the fitness applications or with your friends on Twitter or FaceBook

VISUALIZE, PERCEIVE AND BELIEVE IN YOUR GOALS

CHANGE

• challenge and courage
• hang in there
• attitude
• necessary
• go for it
• effort with enthusiasm

SMART

• small steps
• managable
• achievable
• realistic
• tangible

WRITE DOWN HEADLINE GOALS

ASSIGN A DATE TO EACH GOAL

I’m shaking everything up now.  GOALS, the word/concept we all hate.   I will be taking a look now at goals.  Over several episodes I hope to break Ann’s 17 action steps down into 4-5 groupings and discuss them and show examples.

Water bottle care

http://www.ehow.com/how_2156860_clean-nalgene-bottle.html

http://www.brushtechbrushes.com/kitchen-brushes/sports-bottle-straw-washing-brush.html

http://www.mysportswaterbottle.com/sports-water-bottles/cleaning-sports-water-bottles  I like the paragraph dealing with Full Clean.

I had the pleasure today of talking “Mom Shop” with Jen Avila.  We have found we have more in common than one would think.  Our children have special things about them that we deal with everyday in many ways.  This episode reminds me that I am not alone and neither are you.  Reach out and touch someone today!  Go do something for yourself too.

Win Sport Detergent  www.windetergent.com

Penguin Sport Wash  www.penguinapparelcare.com

Sports Suds www.sportsuds.com

Julie, Chrystal and the Lovely Lorna record live from Vancouver BC with and Awesome show. Check back later for full show notes.

Contact Jule and Chrystal at  262  649-8550 or email at MWPJulie@gmail.com  orMWPChrystal@gmail.com  

• Miller Ride for the Arts
• Pedal the Kettle.
• Glacial Drumblin Bike Trail
• Hiking in the Kettle Moraine

Pumpkin Pie without milk and eggs From The Allergy Cookbook by Ruth R. Shattuck

Tofu Pumpkin Pie:

• 12 oz cake soft tofu
• 1/2 tsp allspice
• 2 tsp plain gelatin
• 1/2 tsp salt
• 3 Tbsp frozen orange juice concentrate, thawed
• 1 tsp grated orange rind
• 2 C canned pumpkin
• 1/2 C honey
• 1 tsp cinnamon
• 2 tsp vanilla
• 1/2 tsp gr. ginger

Put tofu in blender or food processor till it reaches the coonsistncy of whipped cream.
Put aside.  Add gelatin to orange juice.  Let sit 5 minutes, then warm gently to dissolve.
Blend pumpkin, spices, sat, orange rind, honey and vanilla.  Spoon 1-2 Tbsp pumpkin mixture into warm gelatin and stir to give it a smooth texture.  Return to rest of pumpkin.  Mix well.  Fold pumpkin mixture into tofu, blending thoroughly.  Taste, adjust flavors if necessary.  No tofu flavor should come through.  If it does, more vanilla, cinnamon or orange rind may be indicated.  Pile into pre-baked 9 inch pie crust of your choice.  Refrigerate for several hours.

Pumpkin Dip:

• 1 8oz package of cream cheese softened
• 1 15 oz can of pumpkin, 2 cups powdered sugar
• 1 tbsp cinnamon and 1 tbsp pumpkin pie spice.

Mix cream cheese and powdered sugar together, slowly add the pumpkin and then add the spices.  Refrigerate.  Serve with ginger snaps.I adapted this recipe to make it a bit more diet healthy.  Instead of cream cheese I used Neufchatel cheese and used 1 jar of marshmellow creme instead of powdered sugar.  Another coworker substituted cool whip for the powdered sugar.

Toning with Scuplt Your Body with Balls and Band - Denise Austin.

Contact Julie and Chrystal at  206  338-2599 or email at MWPJulie@gmail.com  or MWPChrystal@gmail.com

Nutty Burgers: from Fire Fighter Cindy

1 1/2 pounds of ground beef                                  1 cup bread crumbs

1 onion finely chopped                                            1/3 cup grated parmesan cheese

1 clove of garlic minced

Mix all ingredients together and form your patties.  Grill or broil to taste.

Maple-Glazed Salmon: from The Canadian Living Test Kitchen

www.canadianliving.com/foo/maple_glazed_salmon.php

Serves 6

1/4 cup maple syrup

4 tsp grainy mustard

4 tsp soy sauce

2 pounds salmon fillet, skinned

In small bowl, combine maple syrup, mustard and soy sauce.  Arrange salmon on foil or parchment paper lined rimmed baking sheet; spoon glaze over fish.

Bake i center of 400 degree convection oven until fish flakes easily when tested, 8 to 10 minutes.  Using 2 lifters, transfer to warmed serving platter.

Conventional oven:  Center rack at 425 degrees for 12 minutes

TimsTortillaSoup

TIM: CHICKEN TORTILLA SOUP
                +                  1 Medium White Onion finely diced
                +                  1 Large Yellow Squash quartered and chopped
                +

Instructions

Marinade the chicken according to the marinade’s instructions and set aside.Or by pre seasoned fajita chicken.

Heat the cans of chicken stock in a stockpot at medium high on the stove while prepping the veggies. Sprinkle a light coating of cumin and garlic salt over the surface and add about a teaspoon of salt (more or less to taste).

Finely dice the onion and jalapenos. Slice or julienne the carrots. Cube the squash, zucchini, avocados, and tomatoes. Drain and slice the baby corn. Add all the veggies except the avocado and tomatoes to the stock, cover, and simmer over medium heat.

While the veggies simmer, cook the chicken however you see fit (whether grilled, broiled, or on a Foreman Grill).

Once the chicken is cooked, cube and add it to the simmering pot. Simmer an additional 5 to 10 minutes.

Remove the soup from heat and add the avocado and tomatoes. Serve in large soup bowls over strips of corn tortillas and/or corn tostada shells. Enjoy!

Links:

• Song Friends in Kind Places by Maria Danes available at the podsafe music network at music.podshow.com 
• Follow Chrystal’s team, Vancouver Team Hoofin for Hooters, progress at www.endcancer.ca/goto/hoofinforhooters
   

We talk about winter challenges, managing life in the snow.   Cooking and diet tips.  Getting rid of calories in your house.  Plus much more.

Contact Jule and Chrystal at  206  338-2599 or email at MWPJulie@gmail.com  or MWPChrystal@gmail.com  

In this episode we talk about 2 people we’ve encountered and how they are an inspiration/motivation to us. Age and/or medical diagnosis should NOT keep you idle and unmotivated.

Links in this episode:
Pamperedchef.biz/amyeskitchen
Dietbites.com
Ezinearticles.com
Digitalmugshot.com

Have a happy and safe Holiday Season. Rember Turkey and cranberries and sweet potatoes are good foods for you. Moderation is the key.

The Lovely Lorna reads reminds us to have no regrets. Plateauing again. Juggling sports schedules. Thriving on Chaos. Recipe ideas. Using the Exercise ball.

Contact us at (206) 202-2008 or email Julie at MWPJulie@gmail.com and Chrystal at MWPChrystal@gmail.com

This episode focusing on weights: Strengthening and conditioning.

Links:

www.brianmac.co.uk

www.fitnessmagazine.com

They talked about the gastric banding procedure.  How people notice you differently after a substantial weight loss.   Rewarding yourself for making your weightloss milestones.

Check out Barely,  on his adorkable show, Barely Podcasting at www.barelypodcasting.com

Contact us at   (206) 202-2008

email Julie at MWPJulie@gmail.com   and Chrystal at MWPChrystal@gmail.com

We are both in a funk.  Chrystal’s ankle.  Summer routines mess up our workout schedules.  How much freedom is too much freedom?  Ideas to get out in the summer.  Weight loss plateauing. Where to find a decent food on the go?   Chrystal and Julie’s Challenge.  Listen and find out what it is.

 Contact Julie at donttickleme@gmail.com or call the comment line at 206 202-2008.