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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.

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