Waist Circumference and your Health ! Muffin Tops are NOT healthy !

Knowing your waist circumference can save your life.  Waist size is the new stethoscope. It can predict hypertension, abnormal cholesterol and heart disease. Belly fat is associated with arterial inflammation and hardening, insulin resistance and hypertension; all heart stressors. To measure your girth, wrap a tape measure around your waist (not your hips) at belly button level, let out an easy breath, then look, In general, your waist should be no more then half your height; and most women should make less then 34 inches their goal.

Also, if you are tired, ask yourself "are you under a lot of stress?" - one of the key factors in being tired can be added stress in your life.  Learn to identify the triggers if your life to help combat them the healthy way !

"Inspre, Create, Motivate"

The Flat Out Truth about High Heels !

It was a man that invented High Heels - big surprise !  However we can't wear flip flops everyday to work in the name of fashion so high heels and boots are the go to for most women.
What you SHOULD know is mixing it up and alternating between loafers, flats and high heels is a must to save your legs !
Stilettos can make your legs look a mile long but they may actually have the opposite effect. Women who wear high heels have shorter calf muscles and thicker Achillies tendons then those who favor flats.  Keeping heels in a contracted position causes muscle fibers to shorten and stiffen, which may raise your risk of injury.
Best way to combat this is to always stretch out your calf muscles by placing both hands against the way and stand with one leg bent in and the other one straight out behind you - lean in and let the muscle stretch out.  You can also do the "runner's stretch.  Sit on the floor with one leg straight out in front of you and the other one bent with flat of your opposite foot at your knee.  Lean forward and touch your toes; holding as you feel the calf stretch. Be careful not to do "static stretches" where you "bounce" - hold each one for 5 - to 10 seconds. 
As well, if you are going to wear flats make sure they have arch support to ease up on back pain !! 

"Inspire, Create, Motivate"

Do "Fitness Shoes" really work ???

The lastest "craze" and "fitness gimic" are Shape-Up Shoes made by Sketchers, Reebok and New Balance to name a few.  But do they actually work ?
The target audience are the people that dont' regularily work out "multi-task" - why not add another item to that list !
 They are specially designed so that 1) they're extremely comfortable and
2) they force you to work your core muscles more because they throw you ever so slightly off kilter.   Most people can feel a real difference the first time they wear Shape Up shoes for a 20 minute walk compared to a 20 minute walk in normal walking shoes.

What They Won't Do
They may be an amazing pair of shoes, but they aren't going make your backside look like Halle Berry's, unless you are either genetically blessed or have the time to incorporate a serious diet and exercise plan into your routine. That said, they really do help you tone up your thighs and glutes. People with heel pain have reported great improvement once they start wearing them, and some people say they help with back pain.  People who are on their feet all day...may find the extra thick sole more "cushion-y".
If they are forcing you to change the way you walk - then be careful !

The claim of "shape up without setting foot in a gym" is where I have the problem with these 'magic shoes'. 

Nice try Shape - Up Shoes - Grade:  D
And while we are on the subject UGGS don't do anything for your gait either - they have absolutely NO arch support and if you watch people that wear them...they force you to overpronate.  Grade: C-

Fit People Get Sick Less !

If you needed an extra incentive to start hitting the gym, here it is: People who are fit get sick less, and when they do get sick it’s less intense.

Researchers conducted a study in 2008 and found that people who work out more than five times a week had 43% fewer infections than those who were out of shape.

“Of all the factors we looked at, including age, gender, education level, body weight, diet, mental stress and others, physicvity and fitness ended up being the most powerful predictor of sick days,” says Dr. David Nieman.

Basically, exercising turns your body into a well-oiled machine and ups your immune system, making you more resistance to illness.
So get out there and get your blood flowing!

"Inspire, Create, Motivate"

Caffeine and it's Effect on Performance

Caffeine has an affect on performance, both physical and mental. The underlying mechanism pertaining to the way caffeine works in the body involves the central nervous system. Caffeine has specific effects that occur shortly after consumption.

Central Nervous System

Caffeine is a substance that is easily absorbed through the gastrointestinal tract. Then, it travels across the membrane of cells in the brain since it can easily pass through the blood-brain barrier. Because of this, the effects of caffeine are initiated within the central nervous system, according to an article in 2010 in the "Journal of the International Society of Sports Nutrition." Since the central nervous system is involved with behavior, caffeine can affect physical performance-related areas--bearing in mind that the effects are on the neuronal level and not directly the muscle.



In addition to psychomotor, or movement-related abilities, caffeine also affects cognitive abilities such as alertness, memory and vigilance, according to an article on a study published in 2008 in "Medicine & Science in Sports and Exercise." The study found that men who consumed caffeine performed better on tests that involve complex information processing. One such test was the Stroop test, which assesses how fast participants can ignore distractions and name a color word when it is presented in a color different than which its name denotes. For, example, the word "green" would be printed in blue or red ink, but never green.

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Cycling

During exercise, caffeine has an effect on energy consumption. When given 5 mg of caffeine for every 2.2 pounds of body weight, participants gained muscle strength in the legs when they engaged in a cycling task, according to a 2010 article in the "Journal of the International Society of Sports Nutrition." Also, fat is burned in this process when the body uses energy from adipose, or fat cells, within muscle tissue instead of using food sources of fat from dietary intake. Therefore, when a person consumes caffeine and does cycling exercises, that fat that is more likely burned is stored fat in the body.

Running

Caffeine also has an affect on running performance. For example, a group of 21 active men were observed to have faster sprinting speeds after consuming 5 mg of caffeine for every 2.2 pounds of body weight in a study published in October 2008 in "Medicine & Science in Sports & Exercise." Overall, running times were reduced by 0.06 seconds, which marked a 1.4% reduction among the lowest times. Therefore, caffeine increased running speed. The researchers suspect caffeine to have positive effects with both single and multiple sprint sports.

Read more: http://www.livestrong.com/article/270265-the-effects-of-caffeine-on-performance/#ixzz132eEmemM

NO Excuses ! When it comes to Weight Loss

I cannot tell you how many people tell me "I don't have time to work out" !  It's actually a valid but totally untrue comment !  In order for you to be successful with your goal to lose weight you have to adapt fitness into your lifestyle and immerse your mind in the reality that this choice IS not only schedule altering but a life altering decision.

Do you have time to be sick ???   NO - so you better get your head around being fit or you my friend will have to make time to be sick as you get older.

I hear people say..."Oh I eat clean", I eat healthy" and that's a great start.  But don't fool yourself....if you are NOT working out....it is only going to go so far in keeping you fit.  It is like Ying and Yang - one goes hand in hand with the other !

Take a look at the people around you....or people close to your age.... do you notice that older, heavyset friends and family members are starting to have medical problems related to their extra pounds ?  How many people do you know that have been diagnosed with Type 2 Diabetes in the last two years due to their lifestyle ?

You can begin with small steps...like walking or using an elliptical at least 20 min. a day and strength training 20 to 30 min. day.  Start with one goal and when you reach that reward yourself and set another goal right away !

I had a client that made the crucial mistake of losing 70 lbs and then did not set a new goal and gained it all back beacuse she did not continue to work at her goals and fitness. She will regret this later in life.

 Lack of time isn't a good excuse. YOU have the time but YOU just don't take it.

You consider other things more important.  You need to consider taking time to exercise and make it an important part of your day."

Build walking into your life. That is a small start but one you will be glad you made.

You must do the work. It won't be handed to you on a silver platter.

Limit your calories in a day and and say NO to the office treats. 

Become educated in reading Nutrition Labels and know what you are putting into your mouth.

Keep a workout / food journal and track your calories and exercise. 

Start a Goal / Positive Change Board and begin tacking up images/affirmations of what you want to accomplish !   

My abs come from a lot of hard work and dedication....but I also have role models and pictures I look at every day that continue to inspire me to new goals.

Small steps lead to big rewards,  and YOU can do it !

Good Luck !

"Inspire, Create, Motivate"

Portion Control at Holiday time !

http://www.dietsinreview.com/diet_column/wp-content/uploads/2009/01/portion-control.jpg

Pumpkin, Strawberry, Oat Muffins !

You will love these very healthy Muffins from from the pages of Oxygen Magazine !  Made them yesterday and they are so good and chock full of healthy ingredients !
Enjoy !
PS - I used Whole Wheat Flour and "Pumpkin Spice" consists of: 1 tsp. Cinnamon, 1/4 tsp. Nutmeg and 1/2 tsp. of ground Ginger.  Make up a batch and save for future use !

CA =)

Pumpkin, Strawberry, Oat Muffins !

Wonderful, healthy muffins from the pages of Oxygen Magazine.  I made them yesterday and they are wonderful and chock full of good stuff !  Even my boyfriend likes them ! 
Enjoy ! =)
PS - I used Whole Wheat Flour and "Pumpkin Spice" consists of 1 tsp. of Cinnamon, 1/4 tsp of Nutmeg, 1/2 tsp Ground Ginger.  Just mix up ahead of time and keep for future !

Fight Cellulite with Yoga !

Yes it can happen to you...
You’re really not sure how it happened, but one day you looked in the mirror and there it was—cellulite, creeping up on your legs and butt just in time for swimsuit season. Happily, there’s an excellent and relaxing way to smooth those bumps and lumps: Yoga.

Yoga can be a great cellulite-busting routine that targets the butt and thighs, the areas most prone to dimpling. It also is a great way to end a workout by relaxing the muscles you have worked out prior.

What causes Cellulite ?  Genetics / Heredity, skin thickness, gender, the amount and distribution of body fat, and age can all influence the extent to which cellulite is present or visible.   While cellulite is more common in women than men, men can also be affected; much the same way men can also get stretch marks.   Cellulite occurs in people of all races living all around the globe.   Although female hormones may play a role in contributing to this pattern of fat distribution, cellulite is not treatable by hormone therapy and is not always due to the "change of life."

Thanks to all those days spent sitting, fat pushes through weakened spots in the connective tissue beneath skin.   But rebuilding muscle tone in those trouble spots and burning excess fat can help smooth out cellulite and prevent future dimpling, so YES - you need to exercise !  (If you are reading this blog then you already know that !) =)

Do this 20-minute sequence three days a week—plus 30 minutes of vigorous cardio, four times a week—and you’ll see smoother skin in just six weeks.

1. Standing forward bend

Stand with feet hip-distance apart. Hinge forward at the hips, keeping a slight bend in your knees. Lay your chest on your upper thighs as you let your head fall toward the ground. Engage quadriceps muscles and slowly straighten legs, making sure your knees don’t lock and your hips stay over the center of your feet. Hold for 5–8 slow, deep breaths.

2. Chair pose

Stand with feet together, big toes touching, and ankles slightly apart. Bend at the knees, sitting hips back (as if into a chair) and lifting your chest up to the sky. At the same time, reach your arms up by your ears and lengthen through the fingertips, keeping shoulders relaxed and ab muscles held in.

Sit back as far as you can; aim to make up to a 90-degree angle with your legs (a shallower angle is fine—go as far as is comfortable) while keeping your back from rounding and knees from going past your toes. Hold for 5–8 breaths before standing up; repeat 3 more times

3. Eagle pose

Bend your knees slightly and cross your right leg over your left leg high at the thigh, then try to double cross it behind the left calf or ankle. Wrap your right arm under your left and back over top; press your palms together.

Squeeze thighs tight and pull your belly to your spine while you sink lower, bending slightly at the knee and a bit forward at the waist. Hold for 5 breaths, then repeat with arms and legs reversed.

Make it easier: If double-crossing your legs is too challenging, cross just once at the thigh and rest your top foot’s toes on the ground for balance. If your shoulders are too tight to double-cross your arms, wrap under only and press the backs of your hands together.   Make it easier: If balancing on one leg is a challenge, reach your arms out to the side like airplane wings to help you keep your balance. Or, hang on to the back of a chair or reach out and touch a wall. The important thing is to keep your back flat and your body in a straight line.

4. Warrior III

Standing with your feet together, point left toe behind you, tipping weight forward onto right leg. Continue to lift your left leg and drop head and torso until you are in a straight horizontal line from head to toe; keep hands at sides. Make sure your left thigh, hip, and toes (pointed or flexed) stay facing downward; imagine balancing a tea cup on your lower back. Keep right kneecap lifted (not locked) and balance centered midfoot. Hold for 5 breaths, slowly return to standing, then switch legs and repeat.

5. Cow face pose (my personal favorite!)

Start on your hands and knees, and slide your right leg back to cross over your left leg, squeezing high at the inner thighs. Open your feet out to the sides of your hips, and sit back between your heels. You will feel a great release in your hips and butt and a gentle stretching of the thighs. Hold this posture for as long as you like, at least 8–10 breaths, then switch legs and repeat.

Make it easier: Place some padding or a yoga block under your butt if you’re very tight in the hips or have knee problems. You can also come into this pose from a seated position with legs out in front; just be sure to cross your legs high enough at the upper thighs.

7. Bridge pose

Lie on your back with knees bent and feet flat on a mat, hip-distance apart. Press down into your feet, and lift your hips and butt off the ground. Push your shoulders down away from your ears and interlace hands under your hips, pressing fists into mat. Tighten hamstring, butt, and core muscles, and hold for 5–8 breaths. Lower slowly to the ground, then repeat.  This also strengthens the "pelvic floor" and us gals know why THAT is important ! (you boyfriend will thank you !) =)


In general, aim for aerobic exercise 3-5 times per week for 30-40 minutes, resistance exercise 2-3 times per week, and work the muscles extra hard where cellulite tends to accumulate, even though it isn't possible to "spot reduce." Exercises like side leg raises, low cable pulley work (hips and glutes), squats, lunges, and stair climbing or bench stepping all work the troublesome areas. And even if this prescription doesn't get rid of all your cellulite, it will help some, and it sure will make you strong and fit.

Remember - incorporating any type of Exercise Routine is a "Lifestyle Change" - make room in your schedule and don't compromise your self !

"Peace, Love and Fitness"

The Health Benefits (OR NOT) of Soy !!!

The health benefits (OR NOT) of Soy Beverages !  If you drink soy and think it is healthy...think again !  On most soy beverage containers - the first two ingredients are usually high fructose corn syrup and sugar !  It is also high in chemicals known to cause some types of cancer....be smart - read the labels and consider Almond Milk (Almond Breeze is a great one) instead - which can be found in the Organic Section of most grocery stores. Buy buy the Unsweetened Version !   =)

Genes are NOT always an Excuse !

The government's latest physical activity guidelines recommend:



Keep track by the week. Adults need at least 2 hours of moderate-intensity activity each week, such as brisk walking, or 1 hours of a vigorous-intensity activity, such as jogging or swimming laps, or a combination of the two types. These activities should be done in at least 10-minute bouts and can be spread throughout the week.
Get more ambitious.  For even more health benefits, engage in 5 hours of moderate-intensity physical activity each week or 2 hours of vigorous activity.

Strengthen those muscles.Adults should do muscle-strengthening activities at a moderate- or high-intensity level for all major muscle groups two or more days a week, including exercises for the chest, back, shoulders, upper legs, hips, abdomen and lower legs. The exercises can be done with free weights or machines, resistance bands, calisthenics that use body weight for resistance (push-ups, pull-ups and sit-ups, for instance) or carrying heavy loads or doing heavy gardening such as digging or hoeing. (not THAT kind of ho-ing !) LOL

Don't use age as an excuse. Older Americans should follow the guidelines recommended for other adults if they are able. If not, they should try to be as active as their physical condition allows. Those who are at risk of falling should do exercises that improve balance.
Kids can make it fun. Children and adolescents should engage in an hour or more of moderate-intensity to vigorous aerobic physical activity each day. That should include vigorous activity at least three days a week, and it should involve bone-strengthening activities such as running, jumping rope, skipping and hopscotch, and muscle-strengthening activities such as tug of war, modified sit-ups and push-ups. You can do push-ups everyday when you get out of bed !   I do 35 EVERY morning as soon as I get up !  It gets the blood pumping !
Peace, Love and Fitness ! =)

Battle of the Bulge - Look at your waist !

Measuring your waist all circumference and looking in the mirror to see where your excess pounds are sitting may be even more important when it comes to looking at your weight and determining whether that excess weight is putting you at risk for disease.  A recent study in the Archives of Internal Medicine looked at the association between waist circumference (WC) and all cause mortality among more than 100,000 adults over the age of 50 who were part of  Cancer Prevention  Study.  This is a large study of older adults which looks at the impact of environmental and lifestyle risk factors on cancer.  It found that all people with bigger waists (think Muffin Top) had a significantly higher risk of death from illness including heart disease, cancer and respiratory problems.  It is believed that the fat that is stored behind the abdomen is more harmful then the fat that is stored on the hips and thighs.  This visceral fat is believed to be more metabolically active and is linked to insulin resistance and other factors causing harmful inflammation.  So, having excess abdominal fat, or an apple shaped body, is associated with high BP, High Cholesterol, diabetes and more.   After YOU read this, get out your tape measure and and find our your waist circumference.  HOW ? Measure your waist at the narrowest part of of your trunk about one inch above  your belly button.  Wrap the tape measure around you in a circle.  Take a couple of normal breaths and then tighten the tape around your waist.  It should be snug, but not too tight.  And DON'T suck in your stomach !  A WC at or above 40 inches for men and 35 inches for women is in the "danger zone."  Even if you may not have that many inches of waist, you still need to access your "rolls" - as this can be the best early warning sign of what's to come.  Remember what I said "what you ignore later, will cause problems later for your health".  As always, the best way to combat this problem is with a combo of healthy eating and LOTS of exercise !  Start out small and then work your way to a better YOU !  It IS possible and I DARE anyone to tell me different.   DEDICATION and MOTIVATION need to be introduced to your vocabulary !

"Peace, Love and Fitness"

The Fitness Commitment !

The Fitness Commitment !
Get it and Success is YOURS !



 Re-Post from - October 16, 2009 www.bodybuilding.com

Many people ask me how I stay so motivated and focused on my fitness goals ? Well, I will be the first to tell you that it is NOT easy ! I always tell them that it has to become part of your lifestyle. It’s like booking a personal appointment with yourself and always keeping it !

The decision to carry out a physical fitness program cannot be taken lightly. It requires a lifelong commitment of time and effort. Exercise must become one of those things that you do without question, like bathing and brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed.

Think of it in Steps:

Step 1 - CHOOSE TO BE IN CONTROL - The first step on the path to physical fitness is making the decision in your mind to change your life ! It is very liberating to come to that point in your life where you realize that YOU alone have the power to change your body and be in control on how you look and feel ! Most people do not think this, but it is very true. Consult your doctor and get the all-clear, especially if you have a medical condition or are rehabbing from an injury. Decide on whether or not you can join a gym ? Ideally one close to your house is best as you can go either early in the morning OR after work. If you can’t - turn a part of your home into a “mini-gym” - all you need is a few tools - Yoga Mat, Exercise Ball and a variety of free weights. If you have some sort of cardio machine then even better. Decide if you need a “kick-start” and hire a personal trainer to help guide you.


Step 2 - LEARN ! Put down People Magazine and In-Touch because they are “out of touch” with your reality ! Instead, next time you are standing in the Grocery Line try picking up a Fitness Magazine like Oxygen or Shape or Fitness Rx - don’t be afraid - they are chock full of valuable info, tips, recipes, supplements and most important - SUCCESS Stories ! I dare you to read just one of those “I changed my life” articles and then tell me YOU can’t do it too !


I constantly learn and continually educate myself on new exercises and food choices. I get teased about "eating clean" and being religious about what I eat; but hey it pays off.


Step 3 - PATIENCE is essential. Don?t try to do too much too soon and don?t quit before you have a chance to experience the rewards of improved fitness. You can?t regain in a few days or weeks what you have lost in years of sedentary living, but you can get it back if your persevere. And the prize is worth the price !

It has taken me EIGHT years of continual learning and striving to improve to get to where I am. Have I fallen off the wagon ? Sure I have but never to the point where I did not want to hop back on ! I have survived injuries and screwed up schedules but because fitness is a huge priority to me - it never takes a back seat for long ! Set GOALS - small but attainable - and when you reach one - reward yourself and then quickly set another one ! It’s not hard.

 Step 4 - CARDIO - You are a woman ? You are 40 (or almost there ? ) GUESS what Ladies ?????? YOU NEED TO DO CARDIO !!! YES, TO SOME OF YOU it’s a dirty word, but it essential to overall fitness and achieving your goals. Thinking about it does NOT count either. I am sorry but there is no way around it. MUFFIN TOPS BE GONE !!! NO MORE JIGGLE WHEN YOU ARE DRIVING ! (feels terrible, doesn’t it ?)

 So, what to do ?? Well, first, let’s address the medical issues. Thyroid/arthritis issues/ etc. - there are some limits to the TYPE of cardio you can do. I do understand that. Try speed walking if you can’t run. Try an Elliptical Trainer if you can’t run. Try swimming laps if you can’t run.



Yeah, I know…..RUN is prevalent in my paragraph. That’s because it IS THE BEST way to lose weight, achieve overall toning and strengthen your heart and lungs. Plus it lets loose all those “feel good endorphins” that make you feel positive and energetic all day long ! Those of you who have experienced the “runners high” know what I mean.


It’s like a great golf swing - it keeps ya’ coming back for more



Step 5 - EAT CLEAN - The Last Frontier ! A Key Piece to the Fitness Puzzle. You cannot commit to fitness and workout unless you change your diet !!! I have talked to many people who tell me….”Oh I work out, I do my cardio…but I just can’t seem to lose weight…so then I say….”What are you eating?” Their face turns red…..it’s the “taboo” subject and guess what IT IS WHAT HOLDS YOU BACK. Eating Clean is the solution. Sure, everyone has a vice….mine is Ice Cream but I don;t allow it too often….When I first started out I had a “Cheat Day” meaning one day of 7 I could eat whatever I wanted. Eventually I banished that day completely. So put down that Red Wine glass because your body cannot handle the carbs ladies !! Yes, alot of people think - Oh, that’s only for hard core body-builders ! Not so ! Everyone needs to incorporate this into their life. And trust me, once you do, you will love the results and the weight will fall off quickly ! Small steps achieve big rewards !  Keep a food journal for two weeks - you will be shocked when you see just exactly what you eat  and drink !



So….think about these first steps and whether you want to change your life ! It’s up to you !!

=)