Keep Moving!

The busy holiday season, filled with lots of great food and not a lot of exercise, has passed. Now, as many of us look to resolve our New Year’s resolution of slimming down our waist line, a healthy and active lifestyle has never been more important.



Here are some tips and facts to help keep you on your “A” game. Did you know?

More than 60 percent of adults do not achieve the recommended amount of regular physical activity.

Twenty-five percent of all adults are not active at all.

Only 19 percent of all high school students are physically active for 20 minutes or more in physical education classes every day during the school week.

The Expert Panel of the Center for Disease Control (CDC) and the American College of Sports Medicine (ACSM) recommend: “Every American should accumulate 30 minutes or more of moderate intensity physical activity on most, preferable all, days of the week …adults who engage in moderate intensity physical activity – i.e. enough to expend 200 calories per day can expect many of the health benefits described herein…” Those benefits include; reducing the risk of developing high blood pressure, helping to control weight, helping to build and maintain healthy bones, muscles, cardiovascular systems, and joints, and reduced feelings of depression and anxiety.

Chronic health conditions compose a major portion of health care costs in America. While 46% of people reported chronic health conditions, these conditions accounted for 76% of direct medical care costs in America in 1987 totaling 272.2 billion dollars.

What else can I do to increase my physical activity level? Making small changes in your lifestyle can make a big difference in your overall health. Here are some examples:

Take a walk for 10 or 15 minutes during your lunch break.

Take stairs instead of escalators and elevators.

Park farther from the store and walk through the parking lot.

Do housework at a fast pace.

Rake leaves or do other yard work.

According to many studies, regular exercise can help reduce your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity. It can also help keep joints, tendons and ligaments flexible so it’s easier to move around, reduce some of the effects of aging, contribute to your mental well-being, help relieve stress and anxiety, increase your energy and endurance, and help you maintain a normal weight by increasing your metabolism (the rate you burn calories).


So keep moving, and look for ways to add steps and movement to your everyday activities!

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I have been focusing on eating my small meals every 2-3 hours. I am feeling great! I will have to say that I need to invest in some more rubbermaid containers! I am currently going to the gym 4 days a week and try to get my cardio in at home on the other 3 days. With 3 kids 4 and under somedays it is a challenge. But hey if it were easy everyone would have a smokin hot bod, right? I have decided this is what I am going to do and I am so happy that I have to support of my husband.

I need to work hard and eat smart...the contest is going to be here before I know it! I am going to give it 110%...so watch out!

Motivation from a 4 1/2 year old!

I have twin daughters that are 4 1/2 as well as a 2 1/2 year old son. My daughters love to workout with me and they are always making sure we are eating healthy foods! I love it! They know that I am training for a figure competition. I have showed them what it means and what I have to do. They are so excited and want to do the competition too!


Today Trista came and told me I need to win the competition. I said, ok but why? She responded, "so you can get a big trophy. Here mommy have this (a sticker of a trophy) so you don't forget what you are going to get!" I love it!

She said I need to make sure to eat healthy and do my workouts and then I will win! I am going to bust my butt so I can bring home a big trophy for my daughter!

I want to be the role model she looks up to!

A New Crowd in the Gym

This is from Jen-Fit-training.blogspot.com  I had to share!  When I read this, I knew exactly what she is talking about!  Despite the fact that I just joined a gym, I have already caught myself thinking "most of these people will be gone in a few weeks"  or "why don't they get off that machine I want since they are only here for a social time"  I am sorry for having those thoughts!  Everyone deserves to have the encouragement they need to transform their bodies!  I am here to cheer you on!  We may not have the same goals, but that is ok!  You are making steps towards a healthy life and that is what matters!  ~Toni

"It’s January 6th.


It’s the beginning of the year.

5 a.m. 7 a.m. 11 a.m. 3 p.m. It doesn’t matter what the time is. The gym is packed.
The last couple of years I’ve actually complained about the influx of people at the beginning of the year. All the machines are taken. There aren’t any treadmills available. The steppers are a joke. People wandering around aimlessly. Others standing around talking.

This year is no different. Same busyness – only different crowd. New people.

At first I caught myself doing the same thing. Complaining. I wanted my machines (as if I have any more entitlement to them than anybody else). I wanted my stepmill.

But after thinking more about it, I felt guilty. My heart softened. This new crowd was me just a few years ago. They are taking that first step – similar to when I took my first step. It’s that leap of faith that things will be different. New year, new drive, new determination to make a real change. Every single one of those new gym-goers taking my machines are trying to make a positive difference. They are putting themselves out there. They are “fitting it in”, and to that I give huge kudos.

So many people complain they can’t find time for exercise. Their lives are too busy. Too demanding. Too stressful. Every single one of those people at the gym – they were somehow doing it. They were making time. Sure, it probably meant some of them were having to forgo something else in order to be there, but they were doing it. They were making their health and their bodies a priority.

It was with that realization that I somehow felt better about “sharing” my machines. I almost welcomed them. Because really, I want them to be there. I want them to succeed. I want them to feel exhausted when they leave the gym. I want them to feel like they are making and seeing improvements.

I know the percentages are against them. Traditionally most new years resolutions are broken – many times within the first month. I’m hoping against the odds that for most of these strangers and new gym go-ers that that isn’t the case. I want them to beat the odds. I want them to reach their goals – whatever they might be.
I just need to learn to be a bit more patient, allow more time, and explore “other” machines. I need to step outside my comfort zone to allow hopeful success for all.
It’s not my gym. It’s our gym.

Here’s to wishing each and every stranger I see early in the morning positive vibes and the ability to make this new activity they are exploring a permanent and healthy habit.
I'll be cheering you on from that machine over there. **smile** "

Crockpot Turkey Chili

Makes 8 servings


Ingredients:
* 1 3/4 lb. lean ground turkey

* 1 chopped yellow sweet onion

* 2 minced garlic cloves

* 1/2 cup beer or imitation beer with lime flavor

* 2 tbs chili powder

* 1/2 tsp sea salt

* 1 tsp ground black pepper

* 1 can green chilis

* 1 can stewed tomatoes

* 1 can dark red kidney beans, rinsed and drained

* 1 chopped carrot

* 1 cup peeled and cubed turnip

* 1 tsp ground black pepper

* 1/2 tsp ground cayenne pepper

* 1/2 tbs smoked paprika

* 1 tsp oregano

* 1 tsp ground cumin

* 3/4 cup low-sodium chicken broth


Directions:

1. Coat pan with cooking spray. Brown turkey in a large saucepan, breaking it up as it cooks through. Add onion and garlic to meat. Continue to stir until meat is no longer pink. Add 1tbs chili powder, 1/2 tsp sea salt, and black pepper. Cook for another 5 minutes. Add beer and let simmer until most of the liquid is absorbed.

2. Add chilis, stewed tomatoes, kidney beans, 1 more tbs of chili powder, 1 teaspoon of salt, cayenne pepper, paprika, oregano, and cumin into a slow cooker. Stir in the turkey mixture and chicken broth. Set the cooker to high and cook for 2 hours.

Nutrition:
* Calories 200
* Total Fat 1.83g
* Cholesterol 48.13mg
* Sodium 495.16mg
* Total Carbohydrate 18.62g
* Dietary Fiber 5.08
* Sugars 3.42g
* Protein 27.23g

Lean Bodies Start in the Kitchen

This year is off to a great start!  I went in and had my body fat done and I am down 2.1% from December 1, 2010.  How awesome is that?  In preparation for the figure competition I have started a food log.  I am using FitDay.com  It is great to keep track not only what I am eating but to break down the macro nutrients. 

For those of you who don't want to track the macro nutrients, here is a tip for you!  Be sure to eat 5 or 6 small meal throughout the day.  This will keep your body in burn mode, plus you will not have those blood sugar spikes and crashes!  Make sure to include a protein and carbohydrate at each of the small meals.  At first you may feel like you are eating alot of food, but in all reality you are just spreading it out over 5 or 6 meals instead of eating fewer large meals.  I also encourage you to be sure to drink 12 cups of water per day.  You body and skin will thank you!

Here is the breakdown of my daily calorie intake:
Calories 1915
Fat 43 grams
Carbs 192 grams
Protein 192 grams

Eat what they don't, train like they won't and you'll be what they aren't....stay focused!!

10 Ways to Drop Body Fat

Thanks to Diamond Mike Ferro for sharing these helpful tips.

People often look for the easy way out. Whether its a matter of not wanting to deal with something that makes them uncomfortable, or really trying to avoid a genuinely tough situation, most people opt for the road most traveled. I’m not going to get into whether or not this is a desirable situation. But, for those of you who like things simple and straight forward, I’ll throw a few tips your way. When you are trying to lose weight and focusing on burning fat, there are a few pretty easy things you can do. While basic, these things are ultra effective. Let’s take a look:

1.) Drink more water - People hear this all the time, but do they ever really listen? Water is good for you. You need it. While some people use the tried and true “eight glasses a day” bit, there are others who swear by more. An easy approach is to drink about a half gallon more than you normally do now. If you aren’t focusing on drinking water already, this will get to a more hydrated state. If you are drinking regularly already, a little bit more won’t hurt. Although there are some people who say about water the same thing they say about food, “drink as much as you think you need”, this can be tricky. Because humans can’t rely on our feeling of thirst to tell us when we need to rehydrate, (by the time we are thirsty, we are already dehydrated) we should be consciously drinking water, even when we don’t feel thirsty.
(Spark and Rehydrate)

2.) Start drinking green tea – Aside from green tea’s more well known health benefits such as providing antioxidants and polyphenols for the body, it has another hidden talent. Burning fat. Although most people don’t know much about this, the evidence is there. In studies done on healthy young men, fat oxidation (fat burning) levels were higher following ingestion of green tea extract. Not only will this increase fat burning during moderately intense exercise, but it improves insulin sensitivity and glucose tolerance. Both of these things are key to burning more fat.
(ThermoPlus, MNS, Spark, Amp AT all have same effect)

3.) Get your EFAs – Essential Fatty Acids are fatty acids that cannot be produced by the body and need to obtained from outside sources. There are two types of EFAs, Omega-3s and Omega-6s. Although Omega-6s are important, they are found abundantly in many of the foods we eat. Most often we actually get more of these then we need. Omega-3s are the ones to really focus on. They are found in fish and flax seed, eggs, and meat. While they provide a number of health benefits, they are preferentially used for energy and to aid metabolic processes which makes them different from other fats. Basically, they’re really damn good for you.
(OmegaPlex....LOTS!!!)

4.) Eat Breakfast – This is a great one. It’s one of those things that people often avoid doing because they think it is counterproductive. They couldn’t be any farther from the truth. The cliche “breakfast is the most important meal of the day” couldn’t be more true. If you skip breakfast, your body begins to go into a pre-catobolic state meaning fat and muscle protein are used for energy and deficits are seen in performance due to lower muscle and liver glycogen levels. It’s not pretty. Eat breakfast
(Meal Replacement Shakes, Meal Replacement Bars)

5.) Take a multi-vitamin - Although many supplement companies would have you believe that their special brand-spanking-new ergogenic aid is absolutely vital to your health, most times it isn’t. Most times it’s actually a waste of money. A high quality multi vitamin is different. It can be beneficial for people who don’t eat enough leafy greens, get proper amounts of fiber, have food allergies, or otherwise don’t have an absolutely perfect diet. Most of us fall into that category.
(MNS, Coreplex)

6.) Get more sleep - How many people do you know actually get the recommended seven to nine hours of sleep per night? Do you? Chances are, you don’t. Sleep is important for everything from muscle building to hormone balance. It is incredibly important. Sleep deprivaton wreaks absolute havoc on the body. If you want your metabolism to function almost exactly like that of an individual with diabetes, then stay up all night. Otherwise, hit the hay. Your body will thank you.
(Zzz's and NightTime Recovery)

7.) Get more fiber – This is kind of a two part bit because getting fiber often involves eating vegetables. (which are also important in burning fat) Fiber will make you feel more full, and it will aid in digestion. Fat will make you feel full, but it will also make you fat. Which would you prefer?
(Meal Replacement Shakes, Fiber Drinks, Herbal Cleanse, Fruit and Fiber Bars)

8.) Increase you protein intake – This is huge. Although a lot of people were worried that while increasing protein intake would provide benefits but also have potential harms, the jury is out. Protein will not damage your kidneys or liver. Studies up to this point have demonstrated this fact, often using ludicrously high levels of protein. So while protein won’t cause you any harm, it will increase your metabolism, make you feel fuller longer, and help you get tight and toned or big and jacked — whichever you prefer.
(Muscle Gain Shakes, Meal Replacement Shakes and Bars, Catalyst)

9.) Decrease your carbs – People have heard this one before. It seems like there are people on two sides of the fence. On the one side you have the over zealous Adkins people who avoid carbs at all costs, at least for a period. On the other side you have the people who say they’re “cutting carbs” but don’t really cut anything. An easy approach that is a compromise for both of these groups (and anyone else who falls outside) is to consume less carbs than you do protein. So if you consume one hundred grams of protein per day, consume fifty to ninety grams in carbohydrates.

10.) Lift weights - While there are many different workout possibilities out there, not all of them are effective. Study after study has shown that lifting weights in some form, whether it be in a weight class or with a body part split (i.e. working only your back muscles together) not only builds muscle, but burns fat. This is just as true for the ladies as it is for guys. Hit the weights!
These are all things that you can start doing today. Make it happen!