Get Fit: 10 Ways to Get Your Fitness Game Plan Going for the New Year (Or Anytime)!

Are you thinking about it yet? You probably will be soon... once all the eggnog wears off and your holiday hangover starts to give you pangs of guilt.
I see so many people indulge frequently and say 'well it's the holidays'; or "one won't hurt" or we'll share dessert...IT ALL ADDS UP !
But fear not. Here are 20 ways to get you started up or back on track to a healthier, fitter lifestyle. READ ON !

1. Write Your Goals Down And Be Specific - Don't just write, "I'm going to lose 20 pounds by summer," or "I'm going to watch what I eat," or "I'm going to start exercising three times a week." You need to have a specific game plan. For example, "I'm going to lose 20 pounds in six months by following the Eat-Clean diet book, doing three spinning classes a week at the gym and hiking on the weekends." Tosca Reno's book referenced above is one of best ways to start !
2. Inspire Yourself -  Many people think they just can't do something and immediately set up road blocks. Think back to your past successes or achievements. What did you do to accomplish those goals? Everybody has some great achievements. Maybe it was a promotion to higher position, an athletic feat or overcoming a tough obstacle in your life. Recall the frame of mind you had then and practice going there when you need to motivate.  Try putting up a picture of someone that inspires you and you would like to model. I have pics all over my gym of fitness legends that inspire me !!!
3. Build Your Confidence Without Breaking Your Stride - It may sound weird, but don't be an overachiever too soon. Make your first set of goals for 2012 easy to achieve. 
 So set the bar low and gradually raise it. You may even feel like you're holding yourself back a little. Believe me, this is much better than doing too much too soon and burning out early -- or worse, getting injured and losing all you've gained. Trust me, I see this all the time in with people I train and also these boot camps that pop up all over the place !  A newcomer will come in with guns blazing and doesn't heed my warnings of taking it easy at first. By the halfway point (if they make it that far) they're turning red and gasping for air. Rarely will I see that person again.
4. Workout Buddys - Get Some !  - If your co-workers, friends and spouse are couch potatoes or fast food junkies, it's time to turn the mirror on yourself. You probably have at least a few unhealthy habits, too. You do need to surround yourself with like-minded people. They will help motivate you ! Lots of companies now have in-house programs that are incentive based as well.
5. Be A Vain, Selfish Egomaniac !  - Yes you read that right !  I meet too many people that put everyone else above themselves and their health. Once you start taking the steps towards your health and fitness goals by going to the gym or exercising most days of the week and taking control of what you eat, some people might actually say you're being vain, selfish and all about you.  Helloooo??? The problem with being healthier, losing weight and getting fitter is what, exactly?
Tell yourself, "Taking better care of myself will ultimately make me a better spouse, parent, friend and worker."
6. Mind Your Mindlessness - I advise ALL my clients to keep a simple log or a journal of everything you eat. People tend to eat more than they think and slowly but surely weight -- well, fat actually -- creeps up on you. It's also a fact that most people tend to underestimate how many calories they're consuming. Don't just try to keep track in your mind. You'll spend more time trying to remember every bite you took than it would take to just jot it down. There are great apps available for your iPhone or smart phones too like Livestrong, Calorie Counter, Perfect Diet Tracker, etc.  If you tend to be an emotional eater (someone who eats even when they're not hungry or eats when they experience certain feelings - and I know a few....), write down what you're feeling when you eat. You'll probably notice a pattern like going after sweet, sugary treats or fattening comfort foods when certain feelings are triggered.
Being able to identify this will help you get your bad eating habits under control.  Also, put down the People, US, and Oprah Magazine and get active ! 
7. Sign Up For An Event Or Lessons - Dancing is extremely popular and a great way to get in shape if you stick with it. If you are a "class" person - sign up for Zumba, or a Yoga Class to keep you moving.
8. Expect The Unexpected - It WILL happen.....but you can be prepared for setbacks and mishaps. There are going to be days where you have to work later than you expected and miss your spinning / exercise class at the gym. Of course your co-workers will inevitably order pizza or bring in doughnuts when you have a chicken salad and lentil soup waiting at home. Be prepared by keeping healthy snacks in your desk, or know the healthiest options at the pizza place near your office, so you can order that instead of pepperoni.  THIS is when you need to really dig deep and muster up the will power !  Trust me you will be glad you did.  I just experienced a pot-luck at my place of employment and watched countless people over-indulge and eat way too many sweets only to feel guilty and stuffed after.  It's not worth it - especially when you consider what you have to do to make up for it !!
9. Don't Be Too Proud Or Embarrassed To Ask For Help - You are most likely surrounded by people that are knowledgeable about diet, and exercise.  Or Hire It !!   If you are fortunate enough to be able to hire a personal trainer and/or nutritionist, by all means do it!
If everyone had the ability to design workout programs and diet plans, people like me would be out of work.  There are other options too. Sign up for a meal delivery plan -- there are more options now than ever for tasty, healthy food. You'll be surprised at how many are out there once you Google "meals delivered to your home."  Not only will all your calories be counted for you, making it much easier to lose weight, but you'll also find yourself with a nice big chunk of extra time.   If time or budget are the issues, there is no shortage of great workout DVDs that you can do right at home and are very cost-effective.  Many are even on demand through your cable or satellite provider.
10. Treat Yourself The Way You Want Others To Treat You - You wouldn't berate your best friend or your child or your pet if they slipped up... would you? If you have a bad food or fitness day (or even a bad week), talk to yourself the way you'd want your friends or spouse to talk to you -- with compassion.  Tell yourself it's okay, and that even the best of us have slip ups.
Put it behind you, let it go just like you did with 2011, and look towards your next meal or next workout. Get back on track!

Welcome to the new you !   Now print this out and tak it on your Motivation Board you are going to create !!

As always, I am here to help !

"Inspire, Create, Motivate"






 

Why Sugar Makes Us Tired and What You Can Do About it !

 

Those sugar highs you think you get are likely a figment of your imagination. In reality, they're more like sugar sedatives. Jonah Lehrer, writing for Wired, points out that orexin—a brain chemical that keeps you feeling awake—is inhibited when you consume sugar. Fortunately, there's a fix.
Lehrer points out a study looking at the effects of different foods on orexin that discovered that while sugar lowered orexin levels in the brain (which creates a tired feeling) and protein excited the orexin cells into production mode (generating a feeling of alertness):

The last sequence of experiments explored the impact of different nutrient combinations on the orexin system. Although the scientists assumed that the inhibitory presence of glucose would more than compensate for the excitatory influence of protein, that hypothesis turned out be incorrect. Instead, consuming even a little protein canceled out the curse of sugar, especially when the foods were consumed simultaneously. (When the animals ate protein first, and then swallowed a chaser of glucose, orexin neurons still showed a decrease in activity. So make sure your dessert has some protein in it.)

This research is just further evidence suggesting that what we eat isn't about calories in and calories out. The content of our meals really matters. Furthermore, it's worth noting that sugar isn't a great substance regardless of the presence of protein.

Studies have taken a close look at sugar and how fructose isn't digested like normal food.

You're better off staying away from the stuff in general, but at least you can deter some of the negative effects by including a little protein in the mix.

Overdue it on the Holidays ????

Overdo the holiday?     It happens.
But don't wait until January 1 to get back on track -- climb back on the wagon today!  That way you will be ready for Christmas temptation !
It's so easy to let one holiday derail you with a huge meal, a long weekend and not enough exercise.
I'm often asked, "What can I do to help me lose weight and/or improve my health?"
I'd definitely make my recommendations based on a list of common items that seem to always be repeated

1. People have absolutely no idea how many calories their body really needs (and how many more they are actually taking in)
2. Skipping breakfast and, often, many other meals!
3. Didn't eat enough fruit or vegetables
4. Didn't eat enough protein (lean protein)
5. Didn't eat enough whole grains
6. Ate too much white stuff: white flour, white pasta, white sugar, white rice, simple carbs
7. Didn't feel they had time to plan ahead -- they found themselves grabbing something quick for a meal -- often consumed in the car or at their desk
8. Often had enough calories in beverages alone to meet their daily caloric needs -- but didn't drink enough water
9. Didn't exercise enough (if at all) !!!
10. Prioritized their spouse, partner, children and/or their jobs over their own health and well-being

These 10 factors are always the key factors that people need to pay attention to.

1. Learn your body's calorie needs -- you must burn off more calories than you are taking in
2. Don't skip meals -- you must develop a regular eating schedule of three meals and two or three snacks per day
3. Eat plenty fruit and vegetables
4. Eat plenty of lean protein - rule is one gram/per body weight (at time of starting a program)
5. Eliminate white stuff: white flour, white pasta, white sugar, white rice, simple carbs
6. Choose whole grains
7. Plan ahead -- your meals, your snacks and your exercise. Sunday night...plan / prep your weekly lunches and dinners if you can.   YOU will feel so much better and less tempted to go to vending machine or the deli counter / eating processed foods becomes too easy and too unhealthy !
"If you don't plan ahead, you plan to fail."
8. EAT your calories, with the exception of milk
9. Include exercise as part of your weight loss plan- remember - 20 min. per day / 3 days a week is a great way to start !
10. Prioritize your health and well-being; if you don't have your health, you can't take care of your loved ones and do your job !
Example of 2000 Calorie a Day Meals -
2,000 calories divided up throughout the day is to divide 2,000 by 4 = 500 calories.
(Snacks included)
That means:
Breakfast = 500 calories
Lunch = 500 calories
Dinner = 500 calories
2 snacks = 500 calories / 2 = 250
You can choose to have your two 250 calorie snacks in the morning, afternoon or evening -- whatever works best for your schedule and energy level.
Don't Snack at night and keep a food journal for two weeks !  You will be surprised what you put into your mouth !

As always - I am here for you !

"Inspire, Create, Motivate"

Workout Motivation: You're Too Legit to Quit

Just as yo-yo dieting is bad for your waistline, having an on-again, off-again relationship with working out wreaks havoc on your health. Stay on track with these tips

Work out like crazy. Slack off. Work out like crazy. Slack off. Sound familiar? It's natural to ratchet up your routine when a big event is on the horizon (think wedding, high school reunion, or beach vacation - how many people come to me for that reason !! ) but taking a hiatus when it's over can mess with your weight and your health: An irregular exercise pattern can raise your body's natural set point (the weight your biological system naturally tries to maintain) and make it harder to dip below that number.

And research shows that bouts of vigorous exercise followed by weeks of inactivity can increase fat levels and put excess strain on your cardiovascular system.

"When you don't exercise regularly, bursts of intense activity require your heart and lungs to work much harder than they are used to," says Drusilla Rosales, R.D., a researcher at the Exercise and Metabolic Disease Research Laboratory at the University of California at Los Angeles. "They never have an opportunity to gradually adapt to your exercise regimen."

And the damage isn't just physical. Yo-yo exercising exhausts you emotionally and psychologically, It's hard to drum up the motivation to start a workout program (yet again) when you feel like you'll fall short of your goals (yet again). But your relationship with exercise doesn't have to be so hot and cold.

Adjusting your mindset and adopting an effective, yet sustainable, routine will keep you moving all year long. I've heard ALL the excuses - you need to be strong !

Set &Tweak Your Goals
Goals are good—they're what get people through everything from grueling strength workouts to marathons. But one that's weight specific ("I want to lose 10 pounds") often leads to a pattern of yo-yo exercising.

Here's why: Either you get frustrated because you haven't met your goal, and you quit—or you meet your goal, quit, and gain the weight back.

Keeping a magic number in mind may work temporarily, but if you want to shed extra pounds and keep them off, you need a broader goal.

Consistent exercisers who see working out as part of their lifestyle, rather than as a way to change their appearance, have the most success keeping weight off !

So shift your focus from the scale and think of all the other ways you benefit from exercise.  For example, it raises your energy, lifts your mood, and makes you feel stronger and healthier!  It enables me to do a better job !

 If getting slimmer is still your top priority, set a goal of fitting into a smaller size instead of hitting a certain weight. Because you gain lean muscle from working out, weight loss doesn't always register on the scale right away. But your clothes will start to feel looser, and that's all the encouragement most women need to keep on going.

Change It Up
People tend to go on kicks—I'm going to start running! I'm all about Spinning! I am going to do Yoga ! I am joining Bootcamp ! —and do nothing but that one activity until boredom lands them back on the sofa, where they stay until a new fitness trend piques their interest.

Instead of having an exclusive, short-term relationship with just one activity, rotate your workouts. Doing too much of one thing not only leads to boredom but can also cause you to plateau.  Variety is the key to seeing results—using muscles in different ways burns more calories and boosts your metabolism. 

 So mix it up early on, before you have a chance to get bored. To make your alternate activity days feel purposeful, pick something that complements your primary workout. That means if you're on a running or biking kick, try mixing in yoga sessions to loosen and lengthen your muscles. Or hit the pool, where you'll build endurance while giving your running or biking muscles a break.

Ease into It
When you're pumped about a new fitness routine or you have a short amount of time to get in shape for an event, you may be tempted to work out hard seven days a week. But being too gung ho from the get-go could end up backfiring, leading to injuries and burnout (meaning you're too mentally and physically spent to continue with your routine).

Avoid getting sidelined by taking it slow, gradually increasing exercise volume and intensity. Start with two or three days of training a week for two to four weeks, After that, you can slowly add extra training days. Just be sure to alternate intense workouts with light ones and take one day off a week.

Recovery days are essential—that's when your body rebuilds itself and makes strength gains so you can continue to push yourself to get better results.

Rest time also gives your head a much-needed breather. We tend to underestimate the kind of mental energy that staying motivated and sticking to a routine takes.

Just as you can run low on physical energy, you can run low on mental energy. You need to scale things back or rest to avoid burnout.

Rewards - are IMPORTANT !
Set small but attainable "reward" thresholds - and each time you achieve your goal (10 lbs down, etc.) give yourself a reward (massage, new pair of jeans, etc) and then you will rewire your brain to "want to achieve goals" !  

Train your Body - Train your Mind!
 Eventually you won't want the things that are bad for you !!!  Think of how much better you will feel and how proud you will be of your rockin' bod !

As always, I am here to help !

"Peace, Love and Fitness"

 

Are YOU a TOFI ????? Why Pre-Diabetes is affecting Skinny Gals

Most people associate Type 2 Diabetes with a sedentary lifestyle and poor diet.  The Canadian Diabetes Assoc. estimates that 1 in 9 adults has diabetes or "pre-diabetes."
There is however a disturbing trend emerging which is the increase in Type 2 Diabetes in younger woman.  Why ? 
TOFI - Thin Outside, Fat Inside. It is nearly undetectable from a person's appearance and some people are good are hiding their weight with clothes.  TOFI happens when fat that would normally build up under your skin (thunder thighs!) attaches or "gloms" onto your abdominal  organs instead.  This type of fat is way worse then any muffin-top chub - as it can cause inflammatory substances to affect your liver and pancreas, and lower your insulin sensitivity, which puts you at risk for Type 2 Diabetes.   With "TOFI" - you might look slim,but your insides are behaving as if you are obese.
The biggest 'Skinny-Fat' risk factor ?  Neglecting Exercise and regulating your weight through food choices alone, a behavior I see more often then not. People cut corners, say they "don't have time because they are so busy." 
Breaking a sweat is THE key to to lowering blood sugar because even moderate exercise causes muscles to to suck up glucose at 20 times the normal rate. Regular exercise is also the only way to shed visceral fat as well.  
Yo-Yo Dieting and "cleansing" diets (which I HATE and tell anyone who will listen how very dangerous they are), can also cause another big TOFI and diabetes risk.  Each time you lose weight through dieting, you also lose muscle.  And each time you regain that weight, you gain ONLY Fat ! In other words, Yo-Yo dieters lose the muscle mass that would help them burn visceral fat and control blood sugar - a Type 2 double whammy ! 
The other issue is daily stress - we all have it - but some people take it home with them instead of leaving it at work.   When your mind is stressed, your body produces cortisol - the stress hormone which wreaks havoc on your blood sugar by elevating it to a dangerous level.   It can also mess with fat storage and lead to fat increase. 
If you do not have a genetic pre-disposition to Diabetes - then take a hard look at your current lifestyle and exercise regimen (or lack of it) - quite simply - there is NO reason why (unless you have a medical condition that stops you) YOU should not be exercising at least 20 minutes daily.  You won't win that argument with me - I work a full time job and train clients on the side and weekends !!
Cutting your Chances :  How to Do it ?
1. Hit the Weights - even 2 hours a week will begin to put yourself on the right track ! Hire a trainer if you need that initial "push" and direction.
2. Get Some Sleep - you need at least 6 - 8 hours / night.  Keep your bedroom 68 degrees at night to allow your body temp to be a more relaxed mode which is condusive to a better nights sleep.
3. Fiber Up - The rough "stuff" isn't just good for digestion, it's also good for curbing post-meal sugar spikes by slowing down the flow of glucose into the bloodstream.  Go for fibre rich fruit next time you are craving a sweet (raspberries, pears etc.).
4. Chill Out - Chronic Stress is a killer - take the time every day to chill out and zone out from your day - even 15 - 20 minutes of Pranayama (breath control) < this is a yoga term and Yoga is something I fully endorse to relax !!   If you master Pranayama you can then get to Savasana (which is the zen state of relaxation) any Yoga junkie will rave about !  
5. Embrace your Omegas - by now you should ALL be taking an Omega 3 supplement every day !!  It helps improve insulin sensitivity as well as Cardiovascular health
6. If you smoke - STOP NOW - nothing good can come from sucking in cancerous chemicals into your bloodstream. 
7. Do the D - Take 400 IU of Vitamin D daily - especially now that our level of sunlight is decreasing. 
8. Spice things Up - Cinnamon of all things has been proven to reduce blood sugar levels as well.  It may also assist in helping insulin do it's job more effectively.  Sprinkle some in your morning coffee or granola !

As always, I am here to answer your questions ! 

"Peace, Love and Fitness" 

Do the Calorie Counts work on Cardio Equipment ????? What's YOUR Target Heart Rate ?

I am often asked if the Electronic Readout / Calorie counts on Gym Cardio Equipment is accurate ??  

Unfortunately, the number of calories a cardio machine shows you burning is usually off by 10-15%!  
It can be off by even more if you don’t input your age and weight.    For a more accurate calorie burn reading, I highly recommend using a Polar Heart Rate Monitor, Garmin Heart Rate Monitor or dotFIT’s Exerspy.    If those are not available to you, when you do cardio make sure you enter your details (age and weight) into the machine and take 10% off the final number of calories the machine says you’ve burned.
Another great idea to maximize your Target Heart Rate is to take your "resting HR" before you begin your exercise (it will vary depending on your age and fitness level) - mine is 66 bpm (which is low/fit).  Then take it half way through your cardio session.

You can also use the Chart below to monitor your preferred / maximum Target Heart Rate.  i.e - Women Age 40 - Aerobic THR should be 130 - 149 bpm with Max being 167 - 180 bpm.

I try to get my THR up to between 143 - 150 and that is a great session for me at age 46 !

EVIL HALLOWEEN CANDY !

Those little Halloween candies looking at you from the bowl, little, bright colored and just jumping up with the sweet chocolate that you know that you love so much are very very evil. You know you want one, you yearn for one or two but as you try you just can not say no….or can you?
Halloween candy is some of the worst stuff that you can eat. It is small so you do not worry too much about the calories (even if you eat 20), it is high in saturated fat, and there is so much around at this time of year that it is hard to avoid. In fact it would be hard to find an office building anywhere in america that does not have a few bowls of Halloween candy lieing around on November 1st.
Here are the calories for some Halloween candies:
Nestle’s Crunch – Fun Size 3 bars=210 calories
Peanut M&M’s – Fun Pack 2 bags=80 calories
M&M’s – Fun Pack 2 bags=180 calories
Snicker’s – Fun Size 2 bars=160 calories
Milky Way – Fun Size 2 bars=150 calories
Kit Kat – Fun Size 2 bars=100 calories
Hershey Chocolate Bar – Fun Size 1 bar=90 calories/ 5grams of fat
Reese’s Cup – 1 cup=80 calories
Butterfinger – Fun Size 1 bar= 100 calories
Twix – Fun Size 1 bar= 80 calories
York Peppermint Pattie – 1 pattie=70 calories
Twizzlers – 1 treat size pkg= 45 calories
Almond Joy – 1 snack size bar = 90 calories
Milk Duds – 1 treat size box = 40 calories
Butterfinger – 1 snack size bar = 100 calories
Milky Way – 1 snack size bar = 90 calories
SweetTarts – 1 treat size pkg. = 50 calories
1 Tootsie Pop – 1 pop = 60 calories
1 Tootsie Roll – 1 small roll = 13 calories
Note: Calorie content is based on 1 serving of Halloween snack or fun size packages, not full size servings found in the candy aisle.
If you are not worried about all of these extra calories over the next week that is fine, but if you would like to avoid Halloween candy and the calories that they offer here is a few tips.

1. Change the way that you think about the little Halloween candy. Most of us will associate these candies with childhood and that carefree feeling, instead think of them as something that will raise your blood sugar and make you jumpy.
2. Eat properly so you can stay away from Halloween candy. If you keep yourself on track for eating then avoiding the Halloween candy is easier because you will not be hungry.
3. Only buy the Halloween candy that you do not like. What may be tough for someone to resist may not be too hard for you to resist.
4. Decide what you are willing to eat ahead of time. Look at the list above, there are some good decisions that you can make that will stop you from making this a weight gain holiday by eating the right Halloween candy. I am a big fan of Tootsie Rolls and those are apparently OK to eat.
5. Just stay away. there is some willpower involved in not eating the things that we are not supposed to eat. Have some willpower and you can stay away from treats, it is only a one week holiday anyway, right?

Have YOU Donated Blood ? How Heathy are YOU ?

Went Oct. 21st to donate blood !  First time for me !  Did it for a friend who's mother is same blood type.  I am a "fainter" as they call it...usually faint at the site of blood...however it usually happens when it's something "traumatic" (cut myself, or someone else does etc.). Anyway...gave blood and then passed out right after they pulled the needle out of my arm !  I couldn't believe it !  I awoke to 4 nurses fanning me and calling my name !  The nurses were wonderful and told me that I was not the first person that had had that happen that day !  Some people just seem to have bad reactions and I am one of them. Sad part is that they recommended that I don't ever do it again as I would most likely have the same thing happen !  So my first time was my last time !  But I've got the sticker to prove it !     At least I was able to give the blood and help 3 people in doing so !    

However, what I did learn is alot of healthy stats about myself.  They obviously do alot of screening pre-donation as well as take your BP and pulse.  I was interested to know the results. Hemoglobin: 130 (measures the red blood cell count and can detect if you are anemic) I was told mine was on the high side which is extremely good as 120-125 is the norm.   Resting Heart Rate: 66 bpm - excellent   BP: 112 / 58 and Temp: 36.2 .  All great healthy results. 
I am always measuring whether the supplements and diet I follow are helping / hindering me ? I do NOT eat much red meat (maybe once a month and therefore supplement the iron in both supplements and leafy greens.   I also take a lot of vitamins and training supplements. 
There is alot of confusion out there these days what we should / should not take as well as the vitamin controversy as well.  I am happy that my nutrition lifestyle is paying off !

Nutrition and knowledge of it is one of the most important pieces to the puzzle in achieving your fitness goals.
LYL - Learn Your Labels !
One of the biggest problems I see is people not reading a nutrition label.  About 6 years ago Canada was mandated to show Nutrition Labels on all products.
It's important to make sure you educate yourself on reading them properly !
Take a look at the Label Below.

What you need to begin with is the First Line :

Servings Size - look for the amount of serving - 1 Cup, 1 Litre, 100 mgs. etc.

This is the first key in knowing how much PER SERVING you are getting in the list of ingredients on the list below.

The ENTIRE product you are holding in your hand is often not as healthy as you think !

Fruit Juice, Cereal and Yogurt  are good examples - as they can contain high amounts of Sugar per serving.  Remember; you may have a litre of milk in your hand, but 500 mgs of it may contain a ton of sugar and fat !

Yogurt especially as Plain Greek Yogurt is fine -but once you add fruit and honey to it or "fruit on the bottom" there is a huge amount of sugar !

Total Fat - very important to check this as you will see food sold as "reduced fat" - NOT SO !  Reduced Fat does not mean Fat Free and usually the Sugar content is still high ! Be aware !

Sugars - Anything over 8 grms of Sugar per serving is on the high side !  Be aware again what your serving is ??

Nutrients - Learn how much vitamins and nutrients are per serving as well. 

I see way too many people think low fat or reduced fat or "organic" means it is healthy but again educate yourself on reading all labels and you will be ahead of the game in working towards your nutrition goals.

5 Ways to Stay Motivated for your Workouts !

Most people start off with a "gung-ho" attitude towards their workouts and fitness regimen.  THEN it gets derailed.  WHY ? Most often people let life get in the way !
No matter how good your workout intentions are, it's all too easy for life to intrude and stomp all over your plans without a backward glance. But it doesn't have to be that way.  I've learned that the best way to ensure that your sweat sessions actually happen is to remove potential roadblocks ahead of time—in other words, make it so easy to exercise that working out becomes a foregone conclusion.

 

Schedule Your Workouts -

 

Let's be realistic: If your life is anywhere as busy as mine (and I bet it is), exercise just isn't going to happen unless you map out time for it. 

You need to  plan your workouts on Sunday evenings for the coming week. Here's the key: I always try to schedule an extra session so I if I do end up canceling one last-minute, I'm covered. Plus, I check to see what mornings I might be able to fit in a longer run and then if my evening session at the gym gets derailed - at least I know I have worked out earlier in the day !

Check the Weather - 

This becomes extremely important especially this time of year !

Nothing can derail a morning (or afternoon) workout faster than a few enthusiastic rain clouds. Log on to weather.com or wunderground.coBe sure to listen to your weather report the night before, then choose your activity accordingly. If there's a chance of rain (or snow or high winds or whatever), move the workout indoors to your gym or basement so you don't skip on an important workout !

 

Prep Your Stuff -

Each night, set out (or pack) both your workout clothes and any gear you need for the next day's workout, then set them somewhere you'll see them when you first wake up. Trust me - you will be happy you did when that alarm clock goes off in the morning !!

 

Hydrate First -

Before you head out on your morning run or workout - make sure you are properly hydrated.  The FIRST thing you should do when you get out of bed each day is drink at least half a bottle of water (kept by your bed).  You have just gone 6 - 8 hours with NO fluids....Yeah...your body kinda' needs it !!

 

Go to Bed on Time -

I get teased alot because I go to bed so early (9:30 - 10:00 p.m.) however I am up at 5:30 every morning !  I always feel refreshed and ready to tackle my day when I am well-rested. I see too many people with the 3 o'clock "yawns" due to crashing and energy loss. 

 

Be Flexible -

Like I said before, if you miss a workout or you don't feel well, give yourself a night/day off - BUY do a "makeup" date that you know will fill in for that missed day ! Be accountable to your self !

 

Keep a Workout Journal - it's fun to go back a year from now to see how far you've come !

 

Remember ! YOU and ONLY you are in control of your body !

 

Good Luck !

 

 

It's a LifeSTYLE, NOT a LifeALTER !

Many people that ask for me help with Fitness Goals invariably admit that they want to "get in shape" for a specific event; a wedding, reunion, etc. 
Setting a goal is always a good thing, however not thinking it through, and having a beacon, or light at the end of the tunnel, is always a red flag for me.  Alot of people don't have the tools and knowledge they require about fitness and nutrition to get to and then maintain the goal they want to achieve.  How many of you have purchased DVD's - PX90, Jillian Michaels etc, and were bound and determined to get up every morning and work out ?  How many of you know where those DVD's are now ?  Or how much dust they have collected ??
Two things happen:  They achieve their goal and then relapse and put on all the weight they lost OR they give up just short of the finish line !
In order to be successful, your MENTALITY has to change !  You MUST make fitness/healthy nutrition a lifestyle rather than just a life"alter."
Long term weight loss occurs at around a pound / pound and a half per week.  If you have 20 lbs to lose, give yourself anywhere from 14 to 20 weeks to make it happen.  If you give yourself an unrealistic goal, it is very likely you will become discouraged and give up ! 
Make sure that any plan you put in place will fit in with your lifestyle and is not a huge deviation. And FINALLY once you reach your Goal; do not "take a break" and go back to your old habits and unhealthy way of eating.
You have crossed the line into a LIFESTYLE change and it IS for life !
As always, stay focused, stay tough and stay true to YOU !
"Inspire, Create, Motivate"

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BOOT CAMP - Why it Fails more often then not !!!!

With the insurmountable amount of Boot Camps popping up all over the place, one has to wonder - Do They Really Work ?  Do they live up to the claims that you will lose 10 lbs in a matter of days, burn over 1000 calories in one session etc. ?  I am not saying that they are a bad way to up your training or get you past a plateau, but remember: YOU HAVE TO HAVE AN EXISTING TRAINING PROGRAM IN PLACE FOR BOOTCAMP TO BE EFFECTIVE LONG TERM ! 
What I mean is:  Bootcamp is HIIT (High Intensity Internal Training) in a 45 min - 1 hour session usually held outdoors. The problem is you sign up for say 3 - 5 week program and then once done....then what ??    Unless you have a long-term / "after boot-camp" maintenance plan in place - all your $$$ and efforts will go to waste.  I have seen it happen.  People get all reved up and cry about "how sore" they are but "oh I feel great" - they indeed lose weight and see some tightening of the muscles.  BUT after Boot Camp is over....these people who never had a regular training / fitness program to begin with revert back to their old ways - AND THEY PUT ALL THE WEIGHT THEY LOST BACK ON and go back to bad nutrition.    The other major concern is the person leading the bootcamp - often it is one person leading 20 people in a session.   Well, one person cannot possibly watch all 20 people and make sure they have proper form and execution of exercises.  When you get tired, your FORM suffers first - leading to injuries.
Do yourself a favor !  If you have $300. to blow then join a gym, and get proper training that shows you form, safe lifting, and long-term planning to achieve your fitness goals.   

"Inspire, Create, Motivate"

The Answer to "How Can I get Toned?"

I have more then a few people stop me on the street or in the gym and invariably along with some wonderful compliments, I am always asked the same question..."How can I get Toned?, How can I get a Six Pack, How can I Lose Weight?"  It would be great if there was a one word answer to that one !!  
But no magic pill yet !  
The good news is that YOU are in control of your own Body - Weight Loss can often be a mental game and and is all about your approach and perspective.
Too many people do not have the discipline required to get to achieve their weight loss and nutrition goals.
5 Pointers to Get you Started !
1. TRICK YOURSELF - Use portion control to your advantage. Instead of loading up a huge restaurant plate for your meals and keep eating those appetizers, use a bread plate, salad bowl or cup. It might look odd but it is a great way to lower your caloric intake. Trick your mind !  It works !
2. LIFT WEIGHTS - Especially if you are a woman !  Way too many gals are afraid of weights and you don't  need to be !  Women don't have as much testosterone in their bodies as men so you WON"T look like Arnold !!!     For every muscle fibre you enhance, and fat ounce you lose, your body will reap the rewards of nice, tight, toned muscles !!!    Your metabolism will work faster to burn off fat and it's a great stress reducer !   Don't be tricked into thinking that skinny fat is OK - it's not !
3. HYDRATE / FILL YOURSELF - Water, Water, Water !  I can't say it enough ! It can aid in weight loss !  I see so many people every day that do not drink enough water ! They wait until it's too late and then your body it already dehydrated.  Simply drink two glasses with every meal.  Drinking water eliminates extra space in your stomach and make you feel fuller.
4. SPEED UP YOUR METABOLISM - Don't always feel you have to eat everything on your plate !!  Eat half and save half for later !  Most people are hell-bent on eating everything on the table....eat 6 - 7 small meals per day and you will have more energy and higher metabolism !
5 . SWEAT - NO PAIN NO GAIN - Cardio is a MUST - no way you win that argument with me !  It is essential for shedding body fat and showing off those hard earned muscles.  20 - 30 min per day of you can or 20 min 3 times per week will show results quickly !  SUAR - Shut Up and Run !!!
6. Do YOGA - I became a believer in Yoga after an injury a few years ago and have not looked back.  It lengthens your muscles (especially if you run) and gives you a leaner look.   Get out there and get bendy !!!
7. EAT CLEAN - you hear it all the time - but do YOU really know what it means ? It's a lifestyle, my religion - make it yours !!!  Buy the "Eat Clean Diet" by Tosca Reno - it will change your eating habits forever !  The more you say - "oh, I'll just have a another glass of wine, or I'll just have a bit of dessert"....ADDS UP !!!   You keep saying that and think it's alright, but then you ALWAYS end up saying it !!!  It's a train wreck you don't want to be on !!! 

"Peace, Love and Fitness"

SWEATING SUPPRESSES HUNGER !!!

In a study published in the American Journal  of Physiology, it was found that aerobic exercise not only burns excessive calories, but also suppresses appetite. When you are active, your body diverts some blood flow from the stomach to the working muscles, which can reduce hunger.
During a 60 minute Cardio Session, the hormone Ghrelin was suppressed and the peptide called YV was elevated; both needed to suppress hunger levels.  Explains why after a run or heavy gym session sometimes thte last thing you want to do is eat....(this usually reverses within an hour).
What does this all mean ????
EXERCISE = SWEAT = reduction in APPETITE
However remember that eating 6 - 7 small meals a day is the best way to fuel your body and maintain blood sugar levels and healthy metabolism.
TRAIN your MIND, TRAIN your BODY !

Commitment is the First Step (or should I be committed ??)

On the List of "Top 5 Things Carole Anne wants to Do" has always been a Triathalon. Why ?  Because I think I can.  And, us A/ T Type personalities are not happy unless we have a "new" challenge / goal in front of us at all times; otherwise we get bored.   Daunting, scary as hell, massive commitment to training, and only for the extremely fit, I was prepping last winter to tackle my first one in the Spring of 2011. 

Then I was sidelined by a shoulder impingement ! (I tried to bribe my Physiotherapist but he was having none of it) - and told me to "shut it down" till 2012.  'Do not lift your shoulder over your head'.....uh, OK Bob...I will sleep in my clothes.... (he said he can't nag his wife so he would nag me).  

For those of you who are not aware, there are several types of Tri's to do. 

"Tri a Tri" - less distance but still 3 sports.  (300m Swim - 9km Bike - 3km Run) The usual format for a duathlon is run-bike-run, meaning you start with a run, then  transition to the bike, then transition back to running again.

  Duathalon -

Triathalon - 750 metre Swim, 20K Bike, 5 K Run.

Ironman - 2.4-mile swim, a 112-mile bike ride, and a 26.2-mile - (this scares me to even type those distances)

I have decided on the Tri-A-Tri for starters.   Everyone has a "weak" part of a Tri.  Mine is the swim part.  Everyone who swims thinks they are "good swimmers" ("oh, yeah I swam in the lake when I was a kid, I was a flippin' dolphin" they will tell you...).  NOW take that mindset into a pool and try to do 14 lengths across without stopping.   YOU my friend are on the bottom of the pool and very humbled at just how bad a swimmer you really are !!!

However, I have a "secret weapon" to help me in my quest to be Marilyn Bell.   My sister, is going to be my swim trainer (either that, or she is thinking this may be the way to get rid of me..)

She is for some inexplicable reason, a great swimmer and can float like a beach ball)  - it blows my mind...( I have my theories about my she can float so well).

So she is going to make sure I don't go down like the Titanic on my first Tri (try) !   I feel better about my training with this part out of the way.

Running - no problem there - I can bang out 5K like a walk in the park

Bike - last summer I bought a wickedly awesome Giant Brand (all Canadian made) Road Bike which I LOVE !   This past spring I went to get "fitted" for it and also got "click in" shoes which look great and you have to have special shoes for....but are "FREAKIN' SCARY AS HELL".

You are "locked in" to the pedals and even though they put you on a "trainer" in the store, they forget to really tell you the steps to apply to get your foot out on time.

So off I go - "fitted" to my bike (we are one now) and on my first official ride.  Lance Armstrong, look out.  I tear off around Uxbridge stunned at how fast this bike will go, and eventually teh inevitable happens.....I come to a stop sign.  Brakes go on, I am stopping, but "oh Shit", I forgot to click one of my shoes out first !   In what can only be described as "slow motion", I start to fall to one side and down I go.  The only pain was to my pride....(I can almost hear the cat calls..."hey, first day on your new bike ?" ha, ha, ha. )  

Back home I come (on my bike as I finally get back on the thing) - sprained thumb and Bike "Cherry" broke !!  I feel slightly better when I read a favorite blogger of mine later who has a similar story.

I am now a Biker Chick and much more comfortable with that part of my training.

YOU ARE NEVER TOO OLD TO LEARN !! 

So, I have committed; but maybe should be "committed" - IT'S ON !!! 

 

Discontinue the Desire to Crack Neck Joints

Discontinue the Desire to Crack Neck Joints

The New "Hype" - Fitness Shoes !! Do they work ?

You can't go too far nowadays without seeing ads for the new "Fitness / Shape Up shoes.  But do they really work ???  Well, it all depends on your expectations.
If you think that wearing these shoes is ALL you have to do to get in great shape - then YOU are reading the wrong blog !  It ain't that easy !

Imagine the perfect legs. Tight, curvaceous, symmetrical things of beauty--able to look fantastic in tight jeans or shorts, yet also able to leap, jump, and step with grace and ease. Now, imagine a funky looking piece of footwear with an awkward bump along the bottom. This footwear is called a fitness shoe and it promises to give you those very legs.  In addition to bestowing you , the wearer the calves and butt of Greek gods and goddesses, fitness shoes also promise to enhance balance and posture.     But do fitness shoes actually work?

Fitness shoes go by many different names, including wellness shoes, toning shoes, and shaping shoes. A relatively new phenomenon over the past five years or so, fitness shoes are referred to in the shoe industry as rocker-style shoes, because they have a curved bottom and a heel that is lower than the toe, resulting in a rocking motion from the heel to the toe during the gait motion.How Do Fitness Shoes Work?

The premise of fitness shoes is that because of the instability they cause, along with a shift of your weight from the back of your feet to the front of your feet, your body will be forced to use different muscles while walking--specifically the buttocks, thighs and calves. In addition, because your weight is shifted forward, you may be less likely to slouch and you might even learn better balance because of the instability of the shoe.

Other Uses of Fitness Shoes

But before you throw out your fitness shoes, it is important to realize that there may be benefits that go beyond muscle activity and metabolism. For example, because the heel is lower than the toes, fitness shoes may help to improve flexibility in heel tissues, which could theoretically help relieve pain from Achilles tendonitis or plantar fasciitis. These shoes might also strengthen weak muscles in the foot.

 

Fitness shoes may also help motivate you to exercise, based on the simple fact that if you have a pair of shoes devoted to walking, you may be more likely to walk when you put on that special pair.

So if wearing fitness shoes makes you feel more motivated to walk, helps reduce discomfort you may experience in your feet during physical activity, or simply fits into your fitness fashion, then by all means--wear fitness shoes!

Get the Benefits Promised by Fitness Shoes without Fitness Shoes

Think about the claims made about fitness shoes:  better calves, a better butt, tight and toned thighs, and improved posture. 

Are there ways to achieve these benefits less expensively ? You bet!   Quick and dirty tip for nicer calves: Every morning when you take a shower, attempt to perform 50 to 100 calf raises. For added difficulty, do them on a stair, and try 4 sets of 25, with each set separated by 25 light hops on your toes.

Quick and dirty tip for a better butt: Quick and dirty tip for tight and toned thighs: If you caught any of the Tour de France on TV, you may have noticed that cyclists have some of the most impressive legs in the business, particularly in their thighs. So if you’re going for that impressive, spandex-worthy upper leg musculature, include 2-3 bike rides or spin classes in your weekly fitness routine, with a focus on hill climbs and interval training. Hills were part of my training for my run and I was glad I did them no matter how hard/steep they were !!!

Quick and dirty tip for improved posture: Right now, roll your shoulders back, suck in your stomach, raise your chin, and tighten your butt. You suddenly have perfect posture, don’t you? Now, try a Farmer’s Walk exercise, in which you do all those same postural modifications, but you walk with a relatively heavy set of dumbbells or weights in either hand. Try 3 sets of 25 yards of Farmer’s Walks.

Ultimately, long-term research may eventually find that fitness shoes do offer benefits that we don’t yet know about, or perhaps shoe manufacturers will invent a new way to make fitness shoes more beneficial. But for now, there’s no need to worry that you’re not getting the most out of your walk simply because you aren’t rocking a pair of rockers!

REMEMBER - THERE IS NO SUBSTITUTE FOR REGULAR EXERCISE AND CLEAN EATING ! 

"Peace, Love and Fitness"

Tips to Curb Sugar (The White Devil) !!

SUGAR - the fact is that for most of us, "something sweet" is a symbol of love and nurturance. As infants, our first food is lactose, or milk sugar. Later on, well-intended parents reward children with sugary snacks, giving them a "treat,"
turning a biochemically harmful substance into a comfort food.

Much like the classic drugs of abuse such as cocaine, alcohol
and nicotine, a diet loaded with sugar can generate excessive reward
signals in the brain which can override one's self-control and lead to
addiction.

The bottom line is that sugar works the addiction and reward pathways in
the brain in much the same way as many illegal drugs. And, like other
drugs, it can destroy your health and lead to all sorts of ailments
including heart disease, diabetes, high blood pressure, high cholesterol,
weight gain, and premature aging. Sugar is basically a socially acceptable,
legal, recreational drug, with deadly consequences -- and like with any
drug addiction, you have to have a flexible but structured plan to beat it.

Here are some tips to help you cope with sugar cravings:

• Eat regularly. Eat three meals and two snacks or five small meals a day.
For many people, if they don't eat regularly, their blood sugar levels
drop, they feel hungry and are more likely to crave sweet sugary snacks.

• Choose whole foods. The closer a food is to its original form, the less
processed sugar it will contain. Food in its natural form, including fruits
and vegetables, usually presents no metabolic problems for a normal body,
especially when consumed in variety.

• Have a breakfast of protein, fat and phytonutrients to start your day off
right. Breakfast smoothies are ideal for this. The typical breakfast full
of carbs and sugary or starchy foods is the worst option since you'll have
cravings all day. Eating a good breakfast is essential to prevent sugar
cravings

• Try incorporate protein and/or fat with each meal. This helps control
blood sugar levels. Make sure they are healthy sources of each.

• Add spices. Coriander, cinnamon, nutmeg, cloves and cardamom will
naturally sweeten your foods and reduce cravings.

• Take a good quality multivitamin and mineral supplement, omega 3 fatty
acids and vitamin D3. Nutrient deficiencies can make cravings worse and the
fewer nutrient deficiencies, the fewer cravings. Certain nutrients seem to
improve blood sugar control including chromium, vitamin B3 and magnesium

• Move your body. Exercise, dance or do some yoga. Whatever movement you
enjoy will help reduce tension, boost your energy and decrease your need
for a sugar lift.

• Get enough sleep. When we are tired we often use sugar for energy to
counteract the exhaustion.

• Do a detox.  NOT THE Colonic ONE !!!   It means go a week without sugar (or reduced the amount) Not only does it reset appetites but it often decreases sugar cravings.
After the initial sugar cravings, which can be overwhelming, our bodies
adjust and we won't even want the sugar anymore and the desire will
disappear. (example : I stopped putting sugar in my coffee - after a week I hardly noticed it !)

• Be open to explore the emotional issues around your sugar addiction. Many
times our craving for sugar is more for an emotional need that isn't being
met.

• Keep sugary snacks out of your house and office. It's difficult to snack
on things that aren't there!

• Don't substitute artificial sweeteners for sugar. This will do little to
alter your desire for sweets. If you do need a sweetener, try Stevia, it's
the healthiest.

• Learn to read labels. Although I would encourage you to eat as few foods
as possible that have labels, educate yourself about what you're putting
into your body. The longer the list of ingredients, the more likely sugar
is going to be included on that list. So check the grams of sugar, and
choose products with the least sugar per serving.

• Become familiar with sugar terminology. Recognize that all of these are
sweeteners: corn syrup, corn sugar, high fructose corn syrup, sucrose,
dextrose, honey, molasses, turbinado sugar and brown sugar.

• Sugar in disguise. Remember that most of the "complex" carbohydrates we
consume like bread, bagels and pasta aren't really complex at all. They are
usually highly refined and act just like sugars in the body and are to be
avoided.

And here's how to handle an acute sugar craving:

• Take L-Glutamine, 1000-2000mg every couple of hours as necessary. It
often relieves sugar cravings as the brain uses it for fuel.

• Take a "breathing break." Find a quiet spot, get comfortable and sit for
a few minutes and focus on your breath. After a few minutes of this, the
craving will pass.

• Distract yourself. Go for a walk, if possible, in nature. Cravings
usually last for 10-20 minutes maximum. If you can distract yourself with
something else, it often passes. The more you do this, the easier it gets
and the cravings get easier to deal with.

• Drink lots of water. Sometimes drinking water or seltzer water can help
with the sugar cravings. Also sometimes what we perceive as a food craving
is really thirst.

• Have a piece of fruit. If you give in to your cravings, have a piece of
fruit, it should satisfy a sweet craving and is much healthier.

If you follow these guidelines, perhaps you'll be able to have an
occasional 'treat'. Be realistic with yourself and remember that a slip is
not a failure. Don't get down on yourself if you slip, just dust yourself
off and get back in the saddle. However, if even just a little causes you
to lose control, then it's best to stay away from it completely. And my
ultimate tip for sugar-free bliss is to remind ourselves to find and pursue
"sweet satisfaction" in nourishing experiences other than food.

"Inspire, Create, Motivate"

Large bag of movie popcorn has fat equal to two Big Macs!!!

Most people consider popcorn a healthy snack. It’s a whole grain and compared with deep-fried potato chips, it’s low in fat and calories.

Not so at the movie theatre. Order a large popcorn unbuttered and you’ll consume the calorie and fat equivalent of two McDonald’s Big Macs. Not to mention almost a day’s worth of sodium. Wash down that popcorn with a large 44-ounce (1.3-litre) regular soft drink and you’ll come close to hitting your daily calorie target.

Large bag of movie popcorn has fat equal to two Big Macs

From Wednesday's Globe and Mail 

Most people consider popcorn a healthy snack. It’s a whole grain and compared with deep-fried potato chips, it’s low in fat and calories.

Not so at the movie theatre. Order a large popcorn unbuttered and you’ll consume the calorie and fat equivalent of two McDonald’s Big Macs. Not to mention almost a day’s worth of sodium. Wash down that popcorn with a large 44-ounce (1.3-litre) regular soft drink and you’ll come close to hitting your daily calorie target.

 Popcorn sold at Cineplex Odeon and Empire Theatres has more calories, fat and sodium than the company states.

Cineplex Odeon says its large popcorn, no topping, has 850 calories, 40 grams of fat and 399 milligrams of sodium – a difference of 291 calories, 27 grams of fat and 729 milligrams of sodium (half a day’s worth).

Empire Theatres says its large popcorn, no topping, has 637 calories (actual 1,116), 28.5 grams of fat (actual 51) and 1,297 milligrams of sodium (actual 1,695).

Why such discrepancy? For one, actual serving sizes were larger than each company stated. Each company also cited human error – inconsistent methods used to prepare the product.

Things could improve. Later this year, Cineplex Odeon expects to launch a new popping salt that’s 50-per-cent reduced in sodium.

And recently Empire Theatres has invested heavily in the development of its “popcorn program” to deliver a consistent product at all theatres.

Movie theatre popcorn will never be a health food. But our findings don’t mean you should trade in your popcorn for an oversized bag of candy. (After all, who needs the 15 teaspoons of sugar in a 120-gram serving of M&M’s? )

A bag of movie theatre popcorn isn’t going to wreck your diet, provided it’s a once-in-a-while splurge (and a splurge it is).

If you’re a regular moviegoer who loves popcorn, order the small size or kid’s size if available. And forgo the buttery topping. That “plain” popcorn already comes with plenty of fat.

What are Sugar Alcohols ?

What are Sugar Alcohols? 

You’ve no doubt seen a chewing gum or candy label that states the product contains sugar alcohols. The product is usually appealing because it has significantly less calories than the same product made with regular cane sugar. Sugar alcohols are neither a sugar nor an alcohol, but get their name because their chemical structure is similar to sugar and alcohol. It’s easy to assume sugar alcohols are just another sugar substitute, but that is not the case.

So what’s the difference between sugar, artificial sweeteners and sugar alcohols?

SugarTable sugar has 4 calories per gram and causes blood sugar levels to change.

Artificial sweetenersThese contain zero calories, but do not contain carbohydrates. Thus, artificial sweeteners do not cause blood sugar levels to increase.

Sugar alcoholsSugar alcohols have an average of 2.6 calories per gram, but depending on the sugar alcohol, may contain from .02 to 3 calories per gram. Sugar alcohols do contain carbohydrates and thus can impact blood sugar levels.

Some of the more common sugar alcohols include mannitol, sorbitol, xylitol, lactitol, isomalt and maltitol. Some of the foods, other than the ones already mentioned, that might contain sugar alcohols include hard candies, cookies, soft drinks and throat lozenges. Mouthwash and toothpaste may also contain sugar alcohols. A reason that sugar alcohols are used in chewing gum is that bacteria in the mouth do no act upon sugar alcohols, so tooth decay does not occur.

Sugar alcohols are used for the same reason that artificial sweeteners are used: they provide fewer calories than regular sugar. According to the International Food Information Council, sugar alcohols are slowly and incompletely absorbed from the small intestine into the blood. Little or no insulin is needed to convert sugar alcohols to energy. The sugar alcohol that is not absorbed into the blood pass from the small intestine to the large intestine and ferment. As a result, abdominal gas and discomfort can occur after consuming foods that contain sugar alcohols. Eating too much sugar alcohol can also have a laxative effect.

Used in moderation, sugar alcohols can play a role in healthy eating plans for people managing weight, and for diabetics. However, people with diabetes should consult their physician, dietitian or diabetes educator about incorporating sugar alcohols into their eating plan.

Again  - read the labels !!

5 Ways to Avoid Weight Gain !!!

5 Ways to Lose Fat

Small changes are the way to go for fat-loss results – make these simple tips part of your routine.

1. Climb two steps at a time.
Whether on the stepmill at the gym or scaling the floors in your office building, taking steps two at a time will provide greater muscular benefits and a greater overall caloric burn.

A study published in The Journal of Strength & Conditioning Research found that skipping a step when climbing burns up to 90 additional calories per hour and also engages hip and leg extensors at a greater rate.

Quick tip: You’ll burn more calories if you pump your arms at your sides, but if you find it difficult to keep your balance while stepping two stairs at a time, place one hand lightly on the railing for support.

2. Map out your plate. Taking a moment to mentally separate your dinner plate into sections can help you visualize how acceptable serving sizes look. “Break” your plate in half; fill one of these sides with vegetables and whole grains. Split the other half into two once again; one of these sections will hold your lean protein serving while the other is the perfect size for a serving of healthy fats.

Quick tip: Use your side salad plate – not the gigantic large size that you may have grown up using – and be sure not to fill your plate to the brim.

3. Add five minutes to your time.
If you generally go for 30 minutes during your cardio workout, try boosting your time to 35, tacking on another five minutes every second workout until you reach 45 minutes. Increasing your workout time gradually will make the jump from a half hour to three-quarters of an hour seem like a breeze!

Quick tip: Even though you are exercising longer, don’t let your intensity drop. Keep your speed, incline and other workout settings at the same rates you would have during your shorter, original workout length.

4. Try a new, exotic food each week.You don’t have to be making squid and lemongrass stir-fry for every meal, but taking your taste buds on a culinary adventure every now and again can help relieve the mediocrity of dieting.

Never tried Quinoa? Hit the search engines and research a new dish. Interested in Mango but haven’t taken the jump? Pack one for tomorrow’s lunch and share it with a work pal.

Quick tip: Check your local grocery store to see what’s in season; if you don’t like what you purchase, you’ll throw away less money than if you had purchased something that isn’t at its peak.

5. Do an exercise – backward.I don’t mean that you should do an about-face when squatting or pressing. Instead, try focusing on the eccentric motion of each rep – the part where your target muscle lengthens.

For example, as you are doing a biceps curl, slowly return the weight to the starting position, fighting gravity, instead of letting your arms swing to the bottom.

Why? Your muscles are actually able to move more weight during the eccentric portion of a lift – up to 40 percent more – than during the concentric portion (when your muscle shortens to move a load, like when you flex your arm).

Quick tip: Try doing your reps at a two-counts-up, four-counts-down pace to keep the emphasis on your eccentric contract.

 

AND as always - FOCUS on what you are doing at all times !!  Too many people take their minds off the workouts they are doing.  Really focus on each bodypart you are working on !  It does work !

"Inspire, Create, Motivate"

ABSolute Crunch Fitness

Cleanse and Colonics do NOT work !! Get off your ass !

How many of you have been roped into believing that Cleansing, Colonics and the fad diets like Grapefruit, Cabbage, Cayenne Pepper and Maple Syrup (are you kidding me with this ?!) or taking pills will work to help you shed the weight ? 
I'll bet some of you have tried it and maybe lost 5 - 7 lbs right away....but then put it ALL back on a few weeks later correct ??
Well, guess what ?  The ONLY thing that works is BEING ACTIVE and eating Clean ! 
Cleansing Diets are not successful weight loss strategies and totally "eff-up" your metabolism.   It's short lived, and does not fuel an active lifestyle ! Starving your body instead of "fueling" it with healthy food won't give you the energy levels you require to maintain a healthy level of activity !
Increase the  the high-performance fats in your diet; fats from fish, olive oil, avocados, nuts and seeds.  Unless you are eating these; your brain will not promote fat-burning in your body.
Remember 20 - 30 percent of your diet should consist of healthy fats !
Follow the 40/30/30 rule of Proteins, Carbs and Fats and YOU WILL be successful !
There is NO such thing as EASY out when it comes to fat-loss.
Get off you Butts and get active !

"Inspire, Create, Motivate"
ABSolute Crunch Fitness

Eating to Live OR Living to Eat !!! > Take the Quiz !

HEALTH JOURNAL
JULY 13, 2010
Eating to Live or Living to Eat?
Stomach vs. Brain: Discovering Why Some People Can Resist Dessert While
Others Can't
 Imagine the typical office birthday party.
 It's after lunch, so everybody is full. Then, in comes a luscious
 chocolate confection. The sight, the smell—even the sound of the word
 "cake!"—stimulate the reward-and-pleasure circuits of the brain,
 activating memory centers and salivary glands as well.


Melinda Beck asks the age-old question: Do you eat to live, or live to eat?

Scientists, it turns out, have learned much more about how appetite works
in the brain - and the findings have major consequences.
 Those reactions quickly drown out the subtle signals from the stomach that
 are saying, in effect, "Still digesting down here. Don't send more!"
 Social cues add pressure and permission to indulge. Soon, everybody is
 having a slice—or two.
 Scholars have understood the different motives for eating as far back as
 Socrates, who counseled, "Thou shouldst eat to live, not live to eat." But
 nowadays, scientists are using sophisticated brain-imaging technology to
 understand how the lure of delicious food can overwhelm the body's
 built-in mechanism to regulate hunger and fullness, what's called
 "hedonic" versus "homeostatic" eating.

 One thing is clear: Obese people or those with existing weight issues react much more hedonistically to sweet, fat-laden food in the pleasure and reward circuits of the brain than
 healthy-weight people do. Simply seeing pictures of tempting food can
 light up the pleasure-seeking areas of obese peoples' brains.
Two Reactions to Cake

 Two conferences on obesity  examined aspects of how
 appetite works in the brain and why some people ignore their built-in
 fullness signals.   (How many times have you said "I'm SO full and then polished off dessert ?!)  Scientists hope that breakthroughs will lead to ways to retrain people's thinking about food or weight-loss drugs that can target certain brain areas.
 In a study presented this week at the International Conference on Obesity
 in Stockholm, researchers from Columbia University in New York showed
 pictures of cake, pies, french fries and other high-calorie foods to 10
 obese women and 10 non-obese women and monitored their brain reactions on
 fMRI scans. In the obese women, the images triggered a strong response in
 the ventral tegmental area (VTA), a tiny spot in the midbrain where
 dopamine, the "desire chemical," is released. The images also activated
 the ventral pallidum, a part of the brain involved in planning to do
 something rewarding.
 "When obese people see high-calorie foods, a widespread network of brain
 areas involved in reward, attention, emotion, memory and motor planning is
 activated, and all the areas talk to each other, making it hard for them
 to resist," says lead investigator Susan Carnell, a research psychiatrist
 at the New York Obesity Research Center at Columbia University.

The Power of Cake? Take the Quiz !

 

This Power-of-Food Scale helps gauge how vulnerable you are to 'hedonic'
eating. Indicate from 1-5 which of the following best describes you:
1 Don't agree at all
2 Agree a little
3 Agree somewhat
4 Agree
5 Strongly agree

___ 1. I find myself thinking about food even when I'm not physically
hungry.
___ 2. I get more pleasure from eating than I do from almost anything else.
___ 3. If I see or smell a food I like, I get a powerful urge to have some.
___ 4. When I'm around a fattening food I love, it's hard to stop myself
from at least tasting it.
___ 5. It's scary to think of the power that food has over me.
___ 6. When I know a delicious food is available, I can't help myself from
thinking about having some.
___ 7. I love the taste of certain foods so much that I can't avoid eating
them even if they're bad for me.
___ 8. Just before I taste a favorite food, I feel intense anticipation.
___ 9. When I eat delicious food I focus a lot on how good it tastes.
___ 10. Sometimes, when I'm doing everyday activities, I get an urge to eat
"out of the blue" (for no apparent reason).
___ 11. I think I enjoy eating a lot more than most other people.
___ 12. Hearing someone describe a great meal makes me really want to have
something to eat.
___ 13. It seems like I have food on my mind a lot.
___ 14. It's very important to me that the foods I eat are as delicious as
possible.
___ 15. Before I eat a favorite food my mouth tends to flood with saliva.
Scoring: Add up your responses and divide the total by 15.
1.0 - 2.3: You're unlikely to be preoccupied with food or lose control over
eating.
2.4 - 3.6: You're somewhat preoccupied with food but are unlikely to have a
problem unless you're significantly overweight.
3.7 - 5.0: You're frequently preoccupied with food and at risk of losing
control over your eating. This is especially problematic if you are also
significantly overweight.

 Similar brain reactions occurred in the obese subjects even when
 researchers merely said the words "chocolate brownie"—but not when they
 saw or heard about lower calorie foods such as cabbage and zucchini.
 Reactions were far less pronounced in the non-obese subjects.
 More such studies are being presented in Pittsburgh this week at the
 annual meeting of the Society for the Study of Ingestive Behavior. In one,
 neuroscientists from Yale University's John B. Pierce Laboratory had 13
 overweight and 13 normal-weight subjects smell and taste chocolate or
 strawberry milkshakes and observed their brains with fMRI scans.
 The overweight subjects had strong reactions to the food in the
 amygdala—the emotional center of the brain—whether they were hungry or
 not. The healthy-weight subjects showed an amygdala response only when
 they were hungry.
 "If you are of normal weight, your homeostatic mechanisms are functioning
 and controlling this region of the brain," says lead investigator Dana
 Small. "But in the overweight group, there is some sort of dysfunction in
 the homeostatic signal so that even though they weren't hungry, they were
 vulnerable to these external eating cues."
 Studies have found that a diet of sweet, high-fat foods can indeed blunt
 the body's built-in fullness signals. Most of them emanate from the
 digestive tract, which releases chemical messengers including
 cholecystokinin, glucagon-like peptide and peptide YY when the stomach and
 intestines are full. Those signals travel up to the brain stem and then
 the hypothalamus, telling the body to stop eating.
 Obesity also throws off the action of leptin, a hormone secreted by fat
 tissue that tells the hypothalamus how much energy the body has stored.
 Leptin should act as a brake against overeating, and it does in
 normal-weight people. But most obese people have an overabundance of
 leptin, and somehow their brains are ignoring the signal.
 All these findings beg the question, which came first? Does obesity
 disrupt the action of leptin, or does a malfunction in leptin signaling
 make people obese?
 Similarly, are some people obese because their brains overreact to
 tempting food, or do their brains react that way because something else is
 driving them to overeat? Researchers at Yale and elsewhere are turning to
 such questions next. "It's possible that these changes reflect how the
 brain has adapted to eating patterns in obese people, and that could
 create a vicious circle, putting them at risk for even more disordered
 eating," says Dr. Small.
 There are plenty of other metabolic mysteries, too: Why are some "foodies"
 who get intense pleasure from eating able to stop when they're full and
 others aren't? Is the tendency to eat way past fullness genetic or learned
 behavior, and how much can it be changed?
 The answers are still elusive, but neuroscientists and behavioral experts
 are finding some tantalizing clues.
 Some fMRI studies have found that while tempting food stimulates the
 release of dopamine in obese people, they actually have fewer dopamine
 receptors than normal weight subjects do, so they may derive less pleasure
 from actually eating, setting up a craving for more.

 Curiously, several studies have shown that some forms of gastric bypass
 surgery can actually create changes in the brains of formerly obese people
 —and not just because their stomachs are smaller and fill up more quickly.
 Levels of leptin and glucose tend to drop in bypass patients, ending
 diabetes for many of them. PET scans also show that bypass patients have
 more dopamine circulating in their brains, which may help control appetite
 as well.
 Some of the most intriguing imaging studies have peered into the brains of
 people who have lost significant weight and kept it off through diet and
 exercise alone—although researchers say they're hard to find.
 "They are very controlled individuals, and they are very rare. We had to
 fly some in from Alaska," says Angelo Del Parigi, a neuroimaging
 scientists who finally located 11 "post-obese" subjects who had dieted
 down to the lean range. In his studies for the National Institutes of
 Health's diabetes research center in Phoenix, Dr. Del Parigi found that
 food still elicited strong responses in the middle insula and the
 hippocampus, brain areas involving addiction, reward, learning and memory,
 just like the 23 obese subjects did.
 "The only way they have to counteract these strong predispositions
 is by having a very controlled lifestyle, with restrained food intake and
 exercise." He and his colleagues at the NIH have observed that in PET scans, too. In
 another study, 17 people who had successfully lost weight had more
 activity in the dorsal lateral prefrontal cortex, a part of the brain
 involved in impulse-control in response to food than people who were still
 obese.
 In short, successful weight losers seemed to have having second thoughts
 about eating on impulse, says Dr. Del Parigi. "These people see a piece of
 pie that is very inviting, but they think, 'No, I have to diet. Otherwise,
 I will become obese again. I will suppress that pleasure,' " he says.