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!
Wednesday, January 26, 2011
Friday, January 14, 2011
Ready for a CHANGE?
Are you looking to JUMPSTART your Weight Loss?
Are you looking to BREAKTHROUGH a PLATEAU?
Then take the 24 DAY CHALLENGE!
Days 1-10 Cleanse Phase
The first 10 days are about cleansing your body of toxins and preparing for optimal nutrient absorption, and you may enjoy weight loss as well!
Days 11-24 Max Phase
Give your body the best tools to achieve your next weight management goal during days 11-24!
This is a great time to get started! The 24 Day Challenge Bundle is on SALE $160, reg $182! Want another 20% off...become a member!
Shop now or become a member here! I am happy to customize any package to fit your goals and budget!
Need an EDGE in your training?
The Performance Elite Line is just what will take you to the next level in your training! Check out some awesome athletes that use these products...bodybuilders... Chad A. Martin, Ben Tennessen, Darlene Garber, Marcus Dungen. That is just a few of the many non-paid endorsers of Advocare! Come see if your favorite NFL team or college team uses the products! You will not be disappointed at the numerous endorsers! Are you ready to get started? Get your products here!
Butt & Gutt Be Gone!
Wow, I can't believe how much my body is already transforming! I am taking world-class nutrition products that are forcing my body to burn fat and keep the muscle! I don't want all my hard work to just be burned up for fuel! LOL If you have not tried the "Gutt & Butt Be Gone" or Catalyst you have to try it! It is amazing! I can get you hooked up if interested! Shop Now!
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!
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!
Friday, January 7, 2011
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!
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!
Thursday, January 6, 2011
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** "
"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
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
Subscribe to:
Posts (Atom)