tag:blogger.com,1999:blog-75610671425309841712024-03-28T10:11:04.853-07:00Fitness With NatalieAnonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.comBlogger36125tag:blogger.com,1999:blog-7561067142530984171.post-20895236847506781892011-10-27T07:24:00.000-07:002011-10-27T07:26:33.351-07:00The ScaleI'm not talking about your weight. Actually, just forget your weight. Shelve that worry for a few weeks, because right now, it doesn't really matter.<br />
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When you start or modify your workout program, begin by asking yourself a few questions. Do you like the way you feel now? Why? Do you have past injuries that should be dealt with? What are the exercises that you love and loathe? In this initial conversation, the number you see on the scale is relatively unimportant. However, you should ask yourself two important questions whose answers are on scales.<br />
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Question 1: "On a scale of one to ten, how would I rate my current fitness level?"<br />
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The answer to this question establishes a baseline of your current fitness. When answering this question, evaluate how efficiently you can walk up a flight of stairs, how easily you can get up from a chair, or whether getting out of the car proves challenging. Consider whether you walk at a slow or brisk pace. Is a brisk walk challenging? Can you do a push-up? Can you do a sit-up? Yes? How many? Is a trip up the ladder an injury-in-waiting? Can you run for 10 minutes without stopping? Based on these reflections, confidently or gingerly place yourself on the scale. That's it.<br />
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Question 2: "On a scale of 'couch potato' to 'professional athlete', how committed are you to achieving your fitness goals?<br />
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This question has nothing to do with your current health and everything to do with how badly you want your current health to change into something better. If you want it as bad as a pro wants it, you'll go after it with fury. You'll be unstoppable in your quest. If you want your life to change and are as motivated as a couch potato, you'll accept the first excuse you can find to quit.<br />
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If your fitness level is at a 3 and you've got the drive of a pro to make big changes, you're going to be successful. The caliber of change should be measured by an increase in your fitness level. A bi-product of this change will be weight loss, increased muscle mass, strength, power, and speed. You'll look and <em>feel</em> healthier.<br />
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So today, your first challenge is to ditch the scale for about a month. I'm not kidding. Put it away. Then, on one piece of paper, write out the following two scales:<br />
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<div align="center"><br />
</div><div align="center">My Current Fitness Level</div><div align="center"><br />
</div><div align="center">1 2 3 4 5 6 7 8 9 10</div><div align="center"><br />
</div><div align="center">My Committment to Improving My Fitness</div><div align="center"><br />
</div><div align="center">Couch Potato Weekend Warrior Fitness Buff Semi-Pro Professional</div><div align="center"><br />
</div><div align="left">Give yourself one reasonable goal with a deadline.</div><ul><li>I will do 5 boy pushups by Christmas.</li>
<li>I will do the plank for 15 seconds by the end of November.</li>
<li>I will run for 5 minutes straight in 4 weeks.</li>
<li>I will learn a proper squat.</li>
<li>I will attend a class at my gym three times a week for one month.</li>
</ul>Stick to your deadline. Sit down and give an honest assessment of what you've achieved. Do you feel good about what you've challenged your body to do? How many times did you make excuses? Then, make two new scales. Where is your NEW fitness level? How committed are you to changing it? Then, give yourself an entirely new challenge, something completely different from the last one. <br />
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But most importantly, HOLD YOURSELF ACCOUNTABLE! <br />
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Keep it fun. Keep it interesting. Keep going! This is your life and your health! DO IT!<br />
<div align="left"></div><div style="text-align: center;"></div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com55tag:blogger.com,1999:blog-7561067142530984171.post-56696037040983026122011-10-05T23:03:00.000-07:002011-10-05T23:03:52.202-07:00Getting SpecificCreating a well-formed fitness program is like writing a thesis. It begins with a general question: What do you want to do with your body?<br />
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Your answer is your conclusion. The body of your work is what it will take to get you there. Your starting point is your fitness level <em>right now</em>.<br />
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Your fitness program needs to offer realistic goals based on your current fitness level. For example, if your end goal is to play a complete tennis match comfortably, you must first evaluate the state of your current body. Be honest with yourself, yet give yourself grace. Do you have a difficult time balancing on one foot? Do you get winded easily? Do you have a lot of weight to lose?<br />
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If you've answered "yes" to any of these questions, then simply picking up your racket is, surprisingly, not your starting point. Tennis is a sport that requires specific conditioning. If you're getting back into shape, jumping headlong into a specific sport increases your risk of injury and will likely decrease your enjoyment of the sport. If you're injured or you lose motivation, you're less likely to reach your goal. You deserve to reach your goal!<br />
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So let's rethink the concept of your starting point. If a full game of tennis is your goal, your starting point is off the court. Begin with mastering the basics of balance and coordination. Stand on one foot. Then use the wobble board. Then use the BOSU ball. Build up your cardio strength on the treadmill, elliptical, or bike. Or go for a brisk walk until you can run. Then run until you can trail run. Begin lifting weights to increase the strength in your tendons and muscles. Then increase the weight. Run some more. As your body weight decreases, your cardiovascular capacity increases, and your speed quickens, throw a medicine ball up in the air or against a wall. Jump on and off of plyo boxes. Run sprints.<br />
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Only then, after your ankles, calves, thighs, hamstrings, hip flexors, abdominals, back, and arms have all made thousands of new connections with your brain on how to run fast, jump, slide, and hit without falling, pulling a muscle, twisting an ankle, blowing out your elbow or passing out, you will have reached your final goal of becoming fit enough to play a full tennis match. Only then should you pick up your racket and step onto the court.<br />
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Playing sports are a great way to stay in shape. They are not an effective weight-loss plan, however, because of the risk of injury. People who wish to play sports should be relatively conditioned before they begin. If you've decided that you want to play soccer, tennis, basketball, baseball, slow-pitch softball, water polo, or run wind sprints, take some time to get your body ready. Begin with a general plan to get your heart and muscles strong. Then get specific. You should incorporate exercises into your fitness program that will help you reach your goal safely and enjoyably only after you've conditioned your body to meet the increased demands.<br />
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So the question is: What do you want to do with your body?Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com7tag:blogger.com,1999:blog-7561067142530984171.post-70394349018818187652011-09-26T10:26:00.000-07:002011-09-26T12:35:16.863-07:00WINNER!<div style="text-align: center;">Good Morning! </div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Congratulations to <span style="color: magenta; font-family: "Trebuchet MS", sans-serif;">Shannan</span> for winning my copy of Michael Pollen's <u>In Defense of Food.</u></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Please email me your address and I'll get it out by the end of the week!<br />
E.T.A. My email is <a href="mailto:natskedat@gmail.com">natskedat@gmail.com</a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Many thanks,</div><div style="text-align: center;">Natalie</div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com10tag:blogger.com,1999:blog-7561067142530984171.post-12040161012332159422011-09-18T19:20:00.000-07:002011-09-18T19:20:50.739-07:00Book Giveaway!<div style="text-align: center;">Hi Everybody!</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">It's time for another giveaway! </div><div style="text-align: center;"><br />
</div><div style="text-align: center;">As you might have noticed, I love learning about and discussing nutrition. I recently finished Michael Pollen's <u>In Defense of Food</u> and I want to share it with you. If you'd like my copy for free, you can enter twice.</div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjChYlscxRSdM4tIM5XE7sPOyND6sTTQ7sylogepy9sUelH0sh-wBZrT34XikngOg5uesFSBmNuqlqHXH-LIRc3XPtUp3UIzubARgpoBf0_s32aCVu92CoBS9rZ8bqxdo9FVSFgE5MalcA/s1600/41gMl1amRUL__SL160_PIsitb-sticker-arrow-dp%252CTopRight%252C12%252C-18_SH30_OU01_AA160_.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjChYlscxRSdM4tIM5XE7sPOyND6sTTQ7sylogepy9sUelH0sh-wBZrT34XikngOg5uesFSBmNuqlqHXH-LIRc3XPtUp3UIzubARgpoBf0_s32aCVu92CoBS9rZ8bqxdo9FVSFgE5MalcA/s1600/41gMl1amRUL__SL160_PIsitb-sticker-arrow-dp%252CTopRight%252C12%252C-18_SH30_OU01_AA160_.jpg" /></a></div><div style="text-align: center;"><br />
</div><ol><li><div style="text-align: left;">Leave a comment and tell me your very favorite way to eat your very favorite vegetable.</div></li>
<li><div style="text-align: left;">Send a friend to enter and have them mention your name in their comment.</div></li>
</ol><div style="text-align: center;">FUN! Three steps and multiple chances. Good luck! The giveaway ends on </div><div style="text-align: center;">September 25, 2011 at 8 pm PST.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Have fun!</div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com7tag:blogger.com,1999:blog-7561067142530984171.post-21634559183476652622011-09-16T09:50:00.000-07:002011-09-16T09:50:32.085-07:00Stale<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">So, yesterday you went to the gym and you hit the elliptical for 45 minutes.<span style="mso-spacerun: yes;"> </span>You sweat it out.<span style="mso-spacerun: yes;"> </span>Then you went into the weight room and lifted for 20 minutes.<span style="mso-spacerun: yes;"> </span>You stretched, drank a protein shake, hit the showers, and went home.<span style="mso-spacerun: yes;"> </span>It’s the same workout you’ve done for the last 3 months.<span style="mso-spacerun: yes;"> </span>Yet the weight still hangs.<span style="mso-spacerun: yes;"> </span>You feel healthier, but your waistline isn’t really budging.<span style="mso-spacerun: yes;"> </span>You’re beginning to think it’s hopeless.<span style="mso-spacerun: yes;"> </span>Maybe you’re destined to hold onto those 20 pounds.<span style="mso-spacerun: yes;"> </span>Maybe your body isn’t “supposed” to look like you’ve imagined.<span style="mso-spacerun: yes;"> </span>After all, your parents and brother are overweight, your grandmother and aunt have diabetes, and your grandfather died of coronary artery disease.<span style="mso-spacerun: yes;"> </span>This is part of your destiny, right?</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Wrong.<span style="mso-spacerun: yes;"> </span>Wrong, wrong, wrong, a thousand times wrong!</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Your life is yours.<span style="mso-spacerun: yes;"> </span>Genetics are not destiny.<span style="mso-spacerun: yes;"> </span>Your health and longevity are yours to manipulate.<span style="mso-spacerun: yes;"> </span>You can sabotage your life with complacency or embrace it with action.<span style="mso-spacerun: yes;"> </span>(Hint: choose “action”.<span style="mso-spacerun: yes;"> </span>It works.)</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">If your workout program isn’t working, it’s broken.<span style="mso-spacerun: yes;"> </span>You need to fix it.<span style="mso-spacerun: yes;"> </span>Your mind and muscles might be bored.<span style="mso-spacerun: yes;"> </span>You might feel a sense of “ugh” at the thought of getting on that machine one more time, but you do it because it burns the most calories.<span style="mso-spacerun: yes;"> Right? </span>Yes, but what’s the point of burning a million calories if you’re not having fun doing it?</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">If your workout feels stale, here are some tips help you enjoy the journey again:</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Do Something Else.</b><span style="mso-spacerun: yes;"> </span>If you are sick of your cardio routine, you’re in luck!<span style="mso-spacerun: yes;"> </span>The world of fitness is full of different activities!<span style="mso-spacerun: yes;"> </span>Get a ball and a racquet and play racquetball for half an hour.<span style="mso-spacerun: yes;"> </span>You can play alone or with a partner.<span style="mso-spacerun: yes;"> </span>Jump in the pool and run (yes RUN) laps in the shallow end.<span style="mso-spacerun: yes;"> </span>Get off the treadmill and head to the track or a trail and test your endurance.<span style="mso-spacerun: yes;"> </span>How far can you run?<span style="mso-spacerun: yes;"> </span>Hike?<span style="mso-spacerun: yes;"> </span>Get on your bike.<span style="mso-spacerun: yes;"> </span>How far can you ride?<span style="mso-spacerun: yes;"> </span>How fast can you go?</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Get Out of The Weight Room.</b><span style="mso-spacerun: yes;"> </span>I rarely recommend this.<span style="mso-spacerun: yes;"> </span>I believe in resistance training with every ounce of muscle fiber in my body.<span style="mso-spacerun: yes;"> </span>But if you hate it, it’s not worth it.<span style="mso-spacerun: yes;"> </span>If you feel intimidated by dumbbells, try working with a medicine ball.<span style="mso-spacerun: yes;"> </span>Challenge yourself with functional movements that work your whole body and are FUN!<span style="mso-spacerun: yes;"> </span>Some of my favorites include:</span></div><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 37.5pt; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">The Slam:<span style="mso-spacerun: yes;"> </span>With your feet shoulder width apart, hold the ball over your head.<span style="mso-spacerun: yes;"> </span>Then, <i style="mso-bidi-font-style: normal;">slam</i> it on the ground.<span style="mso-spacerun: yes;"> </span>When it bounces up, catch it and return it to the starting position over your head.<span style="mso-spacerun: yes;"> </span>Do this 10 times.</span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 37.5pt; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">The Dribble:<span style="mso-spacerun: yes;"> </span>Try to dribble a medicine ball like a basketball.<span style="mso-spacerun: yes;"> </span>You’ll see…<span style="mso-spacerun: yes;"> </span>Repeat 10 times on each hand.</span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 37.5pt; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Underhanded Toss:<span style="mso-spacerun: yes;"> </span>Stand 4-5 feet away from a wall with your feet a bit wider than shoulder width apart, knees slightly bent.<span style="mso-spacerun: yes;"> </span>Hold the medicine ball between your legs at knee level.<span style="mso-spacerun: yes;"> </span>Keeping your back straight, toss the ball at the wall and catch it.<span style="mso-spacerun: yes;"> </span>Return to the starting position and repeat 10 times.</span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 37.5pt; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Toss Out:<span style="mso-spacerun: yes;"> </span>With your feet shoulder width apart and your knees slightly bent, hold the ball at chest level.<span style="mso-spacerun: yes;"> </span>Toss the ball at the wall and catch it.<span style="mso-spacerun: yes;"> </span>Return to the starting position and repeat 10 times.</span></div><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 37.5pt; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Overhand Toss:<span style="mso-spacerun: yes;"> </span>With your feet shoulder width apart and knees slightly bent, lift the ball over your head.<span style="mso-spacerun: yes;"> </span>Throw it at the wall and catch it.<span style="mso-spacerun: yes;"> </span>Return to the starting position and repeat 10 times.</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">These five basic movements activate muscle groups throughout your whole body. <span style="mso-spacerun: yes;"> </span>Though you might feel slightly silly for throwing a ball at a wall, you’ll be building core strength, increasing upper and lower body strength and mobility, and reclaiming the power and speed you’ve been losing annually since your late teens and early 20s.<span style="mso-spacerun: yes;"> </span>These movements welcome interpretation, as well.<span style="mso-spacerun: yes;"> </span>What if you did all of those ballistic movements, but never let go of the ball? FUN!</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Try climbing the hanging rope, doing 5 pull-ups, or doing pushups on a plyo box?<span style="mso-spacerun: yes;"> </span>The tools and toys at the gym crave YOUR touch!<span style="mso-spacerun: yes;"> </span>Use every modality possible to build yourself the body you want.<span style="mso-spacerun: yes;"> </span>Be creative, but safe, and for heaven’s sake, have fun!</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Change Your Goal.<span style="mso-spacerun: yes;"> </span></b>“Lose 10 pounds” has been your New Year’s Resolution for how many years?<span style="mso-spacerun: yes;"> </span>Ditch it.<span style="mso-spacerun: yes;"> </span>Set your sights on a goal unrelated to weight loss, and you might find that weight loss is a side effect.<span style="mso-spacerun: yes;"> </span>Not sure?<span style="mso-spacerun: yes;"> </span>Try these on for size:</span></div><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Train for a race.<span style="mso-spacerun: yes;"> </span>(5K, 10K, half marathon, marathon, ultra-marathon, triathlon, charity walk, century ride, you get the picture).<span style="mso-spacerun: yes;"> </span>Setting a goal with a clear endpoint, like a real-life finish line, holds you accountable for your fitness.<span style="mso-spacerun: yes;"> </span>Training without the goal of weight loss will likely lead to weight loss.<span style="mso-spacerun: yes;"> </span>Go to </span><a href="http://www.blogger.com/www.active.com"><span style="color: blue; font-family: Calibri;">www.active.com</span></a><span style="font-family: Calibri;"> to find a race in your area.</span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Take a class.<span style="mso-spacerun: yes;"> </span>Set your sights on hardest class at your gym or recreation center, or find a personal trainer who holds a group class on Saturday mornings in a local park (they’re generally much cheaper than one-on-one, and are usually <i style="mso-bidi-font-style: normal;">very</i> challenging).<span style="mso-spacerun: yes;"> </span>Make a goal of finishing the class strong and energized instead of depleted and fatigued.<span style="mso-spacerun: yes;"> </span>It might take a few weeks, but you’ll likely notice a change in your strength, endurance, and maybe even your waistline! Even trainers and professional athletes take spinning, Body Combat, and TRX classes. I know of a very famous professional boxer who joins the ladies at his local gym for a class titled Rhythm Boxing. See? Have some fun!</span></div><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Exercise for the greater good.<span style="mso-spacerun: yes;"> </span>Follow a cause that fires your passion.<span style="mso-spacerun: yes;"> </span>Local and national charities regularly host walks to raise awareness and funds for cancer, AIDS, diabetes, Alzheimer’s, animal shelters, child abuse, domestic abuse, the environment, public schools, private schools, preschools, and local arts programs.<span style="mso-spacerun: yes;"> </span>Join one, and make it worth it.<span style="mso-spacerun: yes;"> </span>Charities like Team in Training organize a fun group of athletes, train them, and set them loose with a GIANT cheering squad.<span style="mso-spacerun: yes;"> </span>As an athlete, I am tremendously inspired when I see the purple, green, and white jerseys pushing for a higher purpose.</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Hire A Trainer.</b><span style="mso-spacerun: yes;"> </span>Even trainers use trainers.<span style="mso-spacerun: yes;"> </span>Everybody can benefit from the motivation, creativity, and knowledge of a passionate personal trainer.<span style="mso-spacerun: yes;"> </span>A good trainer integrates the latest science with proven techniques to guide you to your goal.<span style="mso-spacerun: yes;"> </span>If you want someone to push you, to get one more rep out of you, to make you feel like an Iron(wo)man, then find a local trainer.<span style="mso-spacerun: yes;"> </span>Many gyms and independents offer packages at a discounted rate.<span style="mso-spacerun: yes;"> </span>However, if you’re looking to improve your current routine or simply break the monotony, hire a trainer for one or two sessions. Hiring a trainer is akin to hiring your own personal cheerleader.<span style="mso-spacerun: yes;"> </span>They want it just as much as you do.<span style="mso-spacerun: yes;"> </span>You’re worth it.</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">A successful exercise program works your body and stimulates your mind.<span style="mso-spacerun: yes;"> </span>If you’re not excited, indeed chomping at the bit to get out and move, the time has come to make a change.<span style="mso-spacerun: yes;"> </span>Whether you include a new piece of equipment or restructure your whole program, infusing new ideas, movements, and energy keeps your program fresh, exciting, and motivating.<span style="mso-spacerun: yes;"> </span>The job of losing weight becomes less like a job and more like playtime.<span style="mso-spacerun: yes;"> </span>You deserve to have fun on your journey.<span style="mso-spacerun: yes;"> </span>Your experience must be positive and engaging if you want to lose weight successfully.<span style="mso-spacerun: yes;"> </span>This is your life.<span style="mso-spacerun: yes;"> </span>You deserve to move and breathe and live with ease, and you deserve to enjoy it.<span style="mso-spacerun: yes;"> </span>You have the power to make the changes that lead to a happier, healthier experience in living.<span style="mso-spacerun: yes;"> </span>Do it!</span></div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com2tag:blogger.com,1999:blog-7561067142530984171.post-23188552230480919152011-09-05T17:53:00.000-07:002011-09-05T17:53:47.881-07:00Redefining "Fun"<span style="font-family: Calibri;">When my babies were babies, finding time to exercise seemed impossible.<span style="mso-spacerun: yes;"> </span>Many times, a sunny day beckoned me, urged me to strap my kid in the running stroller and go for a run.<span style="mso-spacerun: yes;"> </span>Sometimes, the stars aligned and I got a mile or two in.<span style="mso-spacerun: yes;"> </span>Most times, I would get ready and she would suddenly decide she needed a nap, or, if we got out and strapped in, she’d poop and I’d have to unbuckle her and get her changed.<span style="mso-spacerun: yes;"> </span>For a new mom, this takes approximately 15-20 minutes.<span style="mso-spacerun: yes;"> </span>Inevitably, she’d get hungry and the run would end before it began.<span style="mso-spacerun: yes;"> </span><i style="mso-bidi-font-style: normal;">If</i> she was well-rested and didn’t poop, we’d head out.<span style="mso-spacerun: yes;"> </span>She was a busybody, so I’d spend half of my run stopping to get her another snack or picking up a dropped sippy cup.<span style="mso-spacerun: yes;"> </span>She liked chatting, too, so I’d use precious breath to answer questions or acknowledge that bit of nature which she pointed at with such enthusiasm.<span style="mso-spacerun: yes;"> </span>Sometimes, we’d be in a groove.<span style="mso-spacerun: yes;"> </span>I’d be having a great run, moving at a pretty quick clip, when the worst of the worst would happen.<span style="mso-spacerun: yes;"> </span>We’d run out of snacks.<span style="mso-spacerun: yes;"> </span>I’d spend the final mile huffing it back to my car with a screaming child, effectively ruining what should have been the most relaxing part of my day.</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Good news.<span style="mso-spacerun: yes;"> </span>Those days are OVER!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">This Labor Day weekend, Dave and I felt the full burden of babyhood lifted.<span style="mso-spacerun: yes;"> </span>We started out Saturday morning by riding our bikes a few miles to Farmer’s Market with both kids in tow.<span style="mso-spacerun: yes;"> </span>Afterwards, we braved the overly-cool ocean breeze and fog and rode along the boardwalk.<span style="mso-spacerun: yes;"> </span>(In a few months, our Little Lady will be able to ride by herself!)<span style="mso-spacerun: yes;"> </span>On Monday, we struck out for a hike.<span style="mso-spacerun: yes;"> </span>The weather in Ojai was quite warm, and while we didn’t go too fast or make it too far, we all enjoyed the challenging terrain.<span style="mso-spacerun: yes;"> </span>The Dude managed when he could and rode the shoulders when he couldn’t.<span style="mso-spacerun: yes;"> </span>When we decided to turn around, The Little Lady decided she wanted to run.<span style="mso-spacerun: yes;"> </span>Rocky trails on a descent?<span style="mso-spacerun: yes;"> </span>Yes please!<span style="mso-spacerun: yes;"> </span>Off we went.<span style="mso-spacerun: yes;"> </span>She got her first lesson in trail running and rock-hopped like a pro!<span style="mso-spacerun: yes;"> </span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">We’re only four years into our Adventure in Parenting and in most ways it’s tremendously easier than when we started.<span style="mso-spacerun: yes;"> </span>We’re hitting our stride again, and it feels good.</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">In the beginning, the needs of my children dictated the day’s activities.<span style="mso-spacerun: yes;"> </span>I built my errands and social interactions around their needs and schedules.<span style="mso-spacerun: yes;"> </span>I often wondered if I even enjoyed the same things that I had prior to having babies.<span style="mso-spacerun: yes;"> </span>I thought, “Why don’t I do those things* anymore?”<span style="mso-spacerun: yes;"> </span>I felt like I’d lost some sense of my identity.<span style="mso-spacerun: yes;"> </span>Foolishly, I lamented that I’d never get to do those things again.<span style="mso-spacerun: yes;"> </span>Slowly and steadily, however, we do those same things again.<span style="mso-spacerun: yes;"> </span>Sometimes the pace changes and we take more potty breaks, but we’re doing them.<span style="mso-spacerun: yes;"> </span>We’re hiking and running and riding our bikes and loving it.</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">It’s work.<span style="mso-spacerun: yes;"> </span>A lot of it.<span style="mso-spacerun: yes;"> </span>But it’s worth it.<span style="mso-spacerun: yes;"> </span>Turns out, my idea of fun hasn’t changed so drastically at all.<span style="mso-spacerun: yes;"> </span>I still love a really tough gym workout or a quick-paced trail run.<span style="mso-spacerun: yes;"> </span>I still love getting on my bike and coming home a few hours later.<span style="mso-spacerun: yes;"> </span>I just don’t do those things as often (or ever) as I used to.<span style="mso-spacerun: yes;"> </span>But when I get the chance to go alone, I GO!<span style="mso-spacerun: yes;"> </span>However, the biggest change includes the little people.<span style="mso-spacerun: yes;"> </span>Who’d have guessed that hiking with a 2 ½ year old on my shoulders or trail running with my four year-old would be more enjoyable than anything I could come up with at the gym?<span style="mso-spacerun: yes;"> </span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">See, not that much has changed.<span style="mso-spacerun: yes;"> </span>But really, everything’s changed.</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Kids do not need to hinder your progress in reaching your fitness goals.<span style="mso-spacerun: yes;"> </span>Instead, try to find a way to include them.<span style="mso-spacerun: yes;"> </span>Jillian Michaels has a great gig going, but there’s more than one way to get fit.<span style="mso-spacerun: yes;"> </span>Get out!<span style="mso-spacerun: yes;"> </span>Your kids will follow.<span style="mso-spacerun: yes;"> </span>The Little Lady learned trail running from me.<span style="mso-spacerun: yes;"> </span>She loved it, too!<span style="mso-spacerun: yes;"> </span>Her little feet churned beneath her and she laughed when she leapt over rocks.<span style="mso-spacerun: yes;"> </span>She’ll be my running partner soon enough.<span style="mso-spacerun: yes;"> </span>If you feel stifled in your house, take your toddlers or teenagers with you.<span style="mso-spacerun: yes;"> </span>You might not get as far, and it may be a bit of work, but if you keep your expectations realistic (you’re not going to get a challenging 6 mile hike in with a 5 year old), you’ll have fun as a family.<span style="mso-spacerun: yes;"> </span>Your kids will probably even be <i style="mso-bidi-font-style: normal;">excited</i> to do it again.<span style="mso-spacerun: yes;"> </span>And next time, you’ll go farther or faster, or both!<span style="mso-spacerun: yes;"> </span>After doing it a few times, you all might notice a difference in how you feel.<span style="mso-spacerun: yes;"> </span>Suddenly, your whole family is excited to challenge themselves with a longer hike or a steeper climb?<span style="mso-spacerun: yes;"> </span>Really?<span style="mso-spacerun: yes;"> </span>YES!<span style="mso-spacerun: yes;"> </span>Maybe you’ll set out as a family on one of </span><a href="http://www.active.com/running/Articles/25-Best-Trail-Running-Destinations-in-the-US.htm?cmp=17-1-1176"><span style="color: blue; font-family: Calibri;">America’s best trails</span></a><span style="font-family: Calibri;">.<span style="mso-spacerun: yes;"> </span>As parents, let’s take our kids with us, regardless of their age.<span style="mso-spacerun: yes;"> </span>Let’s build “family time” around physical activities that challenge our bodies, minds, and spirits.<span style="mso-spacerun: yes;"> </span>Let’s turn off the TV and put on our sneakers.<span style="mso-spacerun: yes;"> </span>Together, family by family, weekend by weekend, we can combat lethargy, obesity, anger, selfishness, and negativity.<span style="mso-spacerun: yes;"> </span>Each of us has the power to push back on forces that pull us apart.<span style="mso-spacerun: yes;"> </span>Heck, you might even find that exercising together, as a whole family, really <i style="mso-bidi-font-style: normal;">is</i> your idea of fun.<span style="mso-spacerun: yes;"> </span>You have the power to change everything.</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: 8pt; line-height: 115%;"><span style="font-family: Calibri;">*”Those things” include running 4-5 days a week, cycling, horseback riding, open-water swimming, quilting, sewing, knitting, wine tasting, going out to dinner with girlfriends, and reading until 3 in the morning because I didn’t have to work until 11.<span style="mso-spacerun: yes;"> </span>You know, “single” or “married with no kids” stuff.<o:p></o:p></span></span></div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com2tag:blogger.com,1999:blog-7561067142530984171.post-52160757129745057042011-08-28T10:02:00.000-07:002011-08-28T10:15:53.075-07:00The Truth About Sodium<span style="font-family: Calibri;">I’ve got some great news: We need it.</span><br />
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<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Sodium is a naturally-occurring mineral found in most foods.<span style="mso-spacerun: yes;"> </span>Sodium is essential for maintaining proper body fluid levels and transmitting nerve impulses.<span style="mso-spacerun: yes;"> </span>Each time you drink water, the amount you retain to maintain blood volume is regulated by sodium.<span style="mso-spacerun: yes;"> </span>Each muscle contraction is made possible by sodium.<span style="mso-spacerun: yes;"> </span>Sodium is necessary for proper body function.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">The problems with sodium, however, occur when we ingest too much.<span style="mso-spacerun: yes;"> </span>Because sodium attaches to water, too much of it results in fluid retention.<span style="mso-spacerun: yes;"> </span>Although not weight from fat, water weight can cause some serious problems.<span style="mso-spacerun: yes;"> </span>Increased fluids signal your body to make more blood.<span style="mso-spacerun: yes;"> </span>If your body creates too much blood, you increase your chances of suffering from diseases related to decreased blood flow, like stroke and heart attack.<span style="mso-spacerun: yes;"> </span>Additionally, most would agree that the bloating, discomfort, and water weight gain caused by water retention is simply discouraging.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">The great news about sodium is that it’s totally manageable.<span style="mso-spacerun: yes;"> </span>When you are able to manage your sodium, you’ll find that water retention from sodium is a problem of the past.<span style="mso-spacerun: yes;"> </span>You’ll rarely exceed the daily recommended maximum of 2, 300 mg per day, or 1, 500 mg per day if you’re 51 or older.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Here are a few simple rules to help you take control of your sodium:</span></div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Drink water!</b><span style="mso-spacerun: yes;"> </span>Drinking water flushes your system and sends signals to your body that it doesn’t need to retain more water and minerals.<span style="mso-spacerun: yes;"> </span>Regularly hydrating yourself decreases the amount of fluid your body holds onto.<span style="mso-spacerun: yes;"> </span>You may lose several pounds of water weight in a single day through adequate hydration.</span><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Take the table salt off the table.</b><span style="mso-spacerun: yes;"> </span>While it adds “flavor” to foods, table salt adds unnecessary sodium to foods.<span style="mso-spacerun: yes;"> </span>By simply taking the salt off the table, thus eliminating your ability to add salt habitually or absentmindedly, you’ll take a huge step to increase your overall health.</span><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><strong>Add spices!</strong><span style="mso-spacerun: yes;"> </span>Salt adds flavor, and if you eliminate table salt, your food might taste a little bland.<span style="mso-spacerun: yes;"> </span>Replace your salt with a low-sodium spice blend like Mrs. Dash, Spike, or Pappy’s.<span style="mso-spacerun: yes;"> </span>Try a spoonful of salsa on your eggs or cumin, pepper, and hot sauce in your taco meat instead of prepared taco seasoning.<span style="mso-spacerun: yes;"> </span>Spices enhance the flavor of foods without the negative health benefits.</span><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Eat fresh.</b><span style="mso-spacerun: yes;"> </span>Foods directly from Nature’s Pantry offer an endless variety of flavors and possibilities.<span style="mso-spacerun: yes;"> </span>Familiarize yourself with recipes that call for fresh fruits and vegetables.<span style="mso-spacerun: yes;"> </span>Enjoy an abundance of sweet, tangy, sour, spicy, and tart fruits and vegetables.<span style="mso-spacerun: yes;"> </span>Bake, broil, grill, and pan sauté with fresh cut herbs and diverse spices.<span style="mso-spacerun: yes;"> </span>Follow a recipe or blaze your own culinary trails.<span style="mso-spacerun: yes;"> </span>The more you chop, slice, dice, julienne, puree, and crush, the healthier you and your family eat.<span style="mso-spacerun: yes;"> </span>A diet rich in fresh foods is naturally low in sodium.</span><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Rinse canned foods.</b><span style="mso-spacerun: yes;"> </span>Canned foods are packaged in salt water to retain color and flavor.<span style="mso-spacerun: yes;"> </span>Rinsing the foods of their salty coating removes much of the excess sodium.<span style="mso-spacerun: yes;"> </span>It’s that easy.</span><br />
</div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Exercise.</b><span style="mso-spacerun: yes;"> </span>With the permission of your doctor, work up a sweat.<span style="mso-spacerun: yes;"> </span>Sweat consists of water, urea, sodium and other trace minerals.<span style="mso-spacerun: yes;"> </span>By exercising and sweating, you’re giving your body a hand in eliminating sodium from your system.<span style="mso-spacerun: yes;"> </span>Replacing those lost fluids with water will further aid in the release of excess sodium.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Sodium is an essential component of a healthy diet.<span style="mso-spacerun: yes;"> </span>Eliminating the mineral completely is not only impossible, but it’s unhealthy.<span style="mso-spacerun: yes;"> </span>Maintaining healthy levels of sodium challenges many accustomed to processed, salty foods.<span style="mso-spacerun: yes;"> </span>However, learning to enjoy the natural flavors abundant in whole, fresh foods not only changes your palate, but changes your life.<span style="mso-spacerun: yes;"> </span>This small but vital step in reclaiming your health will yield a lifetime of benefits.</span></div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com19tag:blogger.com,1999:blog-7561067142530984171.post-14736880875019017782011-07-24T17:02:00.000-07:002011-07-24T17:02:11.663-07:00Re·sil·ienceYears ago, I read an article about a psychologist who worked with athletes to overcome the mental hurdles that hindered success in their sports. He told the story of a pitcher who fell apart after missed pitches or when batters hit home runs. He'd throw wild pitches, hit batters, or toss perfectly hittable pitches. The psychologist decided to take him out to a baseball field, give him two baseballs to hold in one hand, and ask him to throw a strike. <br />
Obviously, the pitcher couldn't do it.<br />
<br />
The lesson was this: You can't throw a strike if you're still holding on to your last pitch. You have to let it go.<br />
<br />
The lesson applies to scenarios far beyond the baseball field.<span style="mso-spacerun: yes;"> </span>If you’ve ever set a goal and didn’t reach it, you’ve had two choices.<span style="mso-spacerun: yes;"> </span>You could carry your failure with you or leave it at the finish line.<span style="mso-spacerun: yes;"> </span>You could absorb the lessons and forget the outcome, or drag the results like a weight.<br />
<br />
Whether you’re an amateur or a pro, the ability to extract lessons from a poor performance, and then move on, are the hallmarks of continued success.<span style="mso-spacerun: yes;"> </span>Very few people have an amazing first try.<span style="mso-spacerun: yes;"> </span>Almost everybody, even those with boatloads of experience, has had an awful performance.<span style="mso-spacerun: yes;"> </span>Actors forget their lines, dieters binge, and runners walk across the finish line. <span style="mso-spacerun: yes;"> </span>It happens.<span style="mso-spacerun: yes;"> </span>So it happened.<span style="mso-spacerun: yes;"> </span>What now?<br />
<br />
Ask yourself this question: “What good can come from this?”<span style="mso-spacerun: yes;"> </span>How can you use negative experience to your advantage the next time you’re faced with a similar challenge?<span style="mso-spacerun: yes;"> </span>Your job as a successful person is to pry deep inside the shell of disappointment and expectation to find your little pearl.<span style="mso-spacerun: yes;"> </span>Did you make up lines instead and make the audience roll in the aisles?<span style="mso-spacerun: yes;"> </span>Ha!<span style="mso-spacerun: yes;"> </span>You acted at acting!<span style="mso-spacerun: yes;"> </span>Well played! <span style="mso-spacerun: yes;"> </span>Did an old flame call and fuel the fire of an emotional binge?<span style="mso-spacerun: yes;"> </span>You’re smart to have deleted the phone number and tossed the junk food.<span style="mso-spacerun: yes;"> </span>Did you finish your race despite having a bad night’s sleep or an upset stomach?<span style="mso-spacerun: yes;"> </span>Indeed, you’re tougher than you thought.<br />
<br />
When you can accept the value of all experience, both positive and negative, you carry the lessons with you.<span style="mso-spacerun: yes;"> </span>Your life broadens.<span style="mso-spacerun: yes;"> </span>Your life experience becomes a textbook of resilience.<span style="mso-spacerun: yes;"> </span>You take control of the next similar situation.<span style="mso-spacerun: yes;"> </span>The actor knows to practice his lines, learn them from the inside out.<span style="mso-spacerun: yes;"> </span>The dieter knows he shouldn’t answer phone calls from people who cause pain.<span style="mso-spacerun: yes;"> </span>He vows to turn off the phone and go for a slow, relaxing walk instead.<span style="mso-spacerun: yes;"> </span>The runner knows she must sleep well if she wants to run fast.<span style="mso-spacerun: yes;"> </span>She’s diligent about an early pre-race bedtime.<br />
<br />
If you stumble (and you will), get up again.<span style="mso-spacerun: yes;"> </span>You might stumble again.<span style="mso-spacerun: yes;"> </span>Get up again.<span style="mso-spacerun: yes;"> </span>There is a Japanese proverb that says, “Fall down seven times, get up eight.”<span style="mso-spacerun: yes;"> </span>This <i style="mso-bidi-font-style: normal;">is</i> resilience.<span style="mso-spacerun: yes;"> </span>This is in you.<span style="mso-spacerun: yes;"> </span>You might have failed yesterday, or you might fail tomorrow.<span style="mso-spacerun: yes;"> </span>The most important thing you can do is to try again.<span style="mso-spacerun: yes;"> </span>Get up.<span style="mso-spacerun: yes;"> </span>Dig deep.<span style="mso-spacerun: yes;"> </span>Crack through the shell of defeat and self-deprecation to extract the value of your experience.<span style="mso-spacerun: yes;"> </span>Live your life stronger than yesterday.<span style="mso-spacerun: yes;"> </span>Release yourself from the negative experiences that drag you and prevent success, but hold on to what you learned.<span style="mso-spacerun: yes;"> </span>When you free yourself from the results of negative experience, you open yourself to a world in which all things are possible.Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com2tag:blogger.com,1999:blog-7561067142530984171.post-35665328070576357942011-07-22T02:33:00.000-07:002011-07-22T02:33:00.620-07:00The Last DayGood Morning!<br />
<br />
Today is the last day of our challenge to beat the national step average. Did you beat it? Did you notice anything about your days? On which days did you accrue the most steps?<br />
<br />
When I started, I was shocked at how quickly my steps added up! I forgot how much our legs can move in a day. I also noticed other things about days when my steps were lower:<br />
<ol><li>I slept in.</li>
<li>I worked more on the computer.</li>
<li>I didn't have my morning Stroller Fitness class.</li>
<li>I didn't get a good night's sleep the night before.</li>
</ol>I noticed that my energy level had everything to do with my activity during the day. I walked over 21, 000 steps on Monday, but yesterday I only reached a bit over 17, 000 (that's what happens when Scrabble games go late into the night...). I realized that my sleep has everything to do with how I feel the next day!<br />
<br />
From this challenge, I learned that I need to maintain a more disciplined sleep schedule. As the week moves on, I find myself staying up later and later, and my energy level drops a little more each day.<br />
<br />
What have you learned? Did you beat the average? Let me know! I love hearing from YOU!<br />
<br />
We'll have another fun challenge in September. Stay tuned!Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com2tag:blogger.com,1999:blog-7561067142530984171.post-23697534758272436002011-07-20T07:50:00.000-07:002011-07-20T07:51:41.182-07:00We're Moving!Good Morning Everybody!<br />
<br />
It's Wednesday morning, and I hope your legs are moving! I started my challenge on Monday because hubs had the pedometer. The thing I enjoy about the pedometer is that at 4 o'clock, I can look down, see that I've amassed 7, 328 steps, and realize that, although it beats the ladies national average, that's pretty sloth-like for me. What do I do? Head out the door! <br />
<br />
Nothing cures a bad case of sitting around the house like a 2 or 3 mile walk with my kids. And then suddenly, my step count is up to 19, 000 and I feel much better.<br />
<br />
How has your experience been with your pedometer? What have you noticed about yourself and your habits? There's a little place right below this post where you can share. It's in the "Comments". I'd love to know!Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com2tag:blogger.com,1999:blog-7561067142530984171.post-66475953297468640932011-07-16T07:01:00.000-07:002011-07-16T07:01:33.575-07:00Let's Do This!Get moving everybody! Get your pedometer on ad GO! Wear it when you're making your cup of morning joe. Wear it when you're folding laundry. Wear it when you're exercising, but don't wear it in the shower, or if you're a swimmer! <br />
<br />
The goal to see how much we move every day. If the journey of a thousand miles begins with a single step, let's see how many sngle steps it takes!<br />
<br />
If you don't have a pedometer yet, don't fret! This is a flexible challenge. We're not competing against each other. We're in a contest to beat lethargy, fatigue, and extra pounds. We're trying to win back ourselves, our lives! So, if you want to start on Monday or Tuesday, or you're reading this a year later, it doesn't matter. The point is that you take the first step.<br />
<br />
Let's do this!Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com0tag:blogger.com,1999:blog-7561067142530984171.post-59628535473020394032011-07-15T11:19:00.000-07:002011-07-15T11:19:00.528-07:00Get Moving!<div style="text-align: center;">Hello Everybody!</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Tomorrow we start our walking challenge. Armed with a pair of sneakers and a pedometer, you're going to head out into the world, and you won't return until you've amassed a serious number of steps! Ladies, you're going to try to beat 5, 120 steps each day. Gentlemen, you're going to try beating 7, 192 steps every day. Think you can do it? (Hint: I do.)</div><br />
Here are some tips:<br />
<ol><li>Put your pedometer and your log book right next to your bed. Put it on right when you get up, and take it off right before you get in bed. Record your step count each night. Make it as accurate as possible so that you can see how far you've gone each day.</li>
<li>Keep you pedometer level and at your hip. Attach it to your pants, but not your belt for the most accurate count. Don't put it on the outside of your pocket.</li>
</ol>Here are some no-no's:<br />
<ol><li>You may not stand still and shake it to increase the number. Hold yourself accountable and have some integrity, for crying out loud! There's no prize except increased fitness and a hightened awarenes of your every day movement!</li>
<li>You may not accrue steps by jumping in place.</li>
<li>You may not purposely skew your step count.</li>
<li>You can throw all of these rules away and throw the curve, but I'll be awfully suspicious if you get 30, 000 steps in one day.</li>
</ol><div style="text-align: center;">Are you going to beat the daily average? </div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Leave a comment by predicting what <em>your</em> daily average will be!</div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com2tag:blogger.com,1999:blog-7561067142530984171.post-32162363179551514052011-07-10T00:17:00.000-07:002011-07-10T00:17:10.328-07:00WINNER!<div style="text-align: center;">The winner of the awesome pedometer and water bottle is:</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-size: large;">Lisa, who wrote, "I love to walk at Lake Chabot. They have some great views, nice paved trails, and tall trees for shade. "</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Please email me your mailing address and I'll drop your cool new things in the mail! My address is <a href="mailto:fitnesswithnatalieg@gmail.com">fitnesswithnatalieg@gmail.com</a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">I loved reading all your favorite walking spots. The walking challenge will begin on July 16, so get ready!</div><div style="text-align: center;"> </div><div style="text-align: center;">Thanks for participating everybody!</div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com0tag:blogger.com,1999:blog-7561067142530984171.post-34543556577033507882011-07-01T10:32:00.000-07:002011-07-01T21:08:04.179-07:00Prelude To A Challenge and A Giveaway!<div style="text-align: center;">Remember a few weeks ago when I challenged you to walk and I mentioned something about "seeing you in a week"? Major computer-in-the-shop fail.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">So, I'm trying to make it up to you.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Beginning on July 16, challenge yourself to beat the statistics for one week. Ladies, try walking more than 5, 120 steps in one day. Gents, shoot for more than 7, 192 steps. The challenge begins in two weeks. You'll need a pedometer and a place to record your daily step count. If you don't have a pedometer, don't worry! I'm giving away this <span style="color: magenta;"><span style="font-size: large;"><strong><em><u>Awesome New Pedometer</u></em></strong><span style="color: black;"> <span style="font-size: small;">and 32 oz. water bottle.</span></span></span></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Times, "Times New Roman", serif;">The New Balance Via Mini tracks your steps, distance, and calories!</span></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi84WhX8HDYBbnpQzwWF5t78cKdC3VDLFo0vUeOgKXoX7WEXDEU6jxX57ysjJA6SLIQEidfAOQ4oHCfpBojddV3ie306CJR_1Y34t11UVrCaS2KdW38JJF-W4uBPA2YI_X-TBsAlTIRJYo/s1600/pedometer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi84WhX8HDYBbnpQzwWF5t78cKdC3VDLFo0vUeOgKXoX7WEXDEU6jxX57ysjJA6SLIQEidfAOQ4oHCfpBojddV3ie306CJR_1Y34t11UVrCaS2KdW38JJF-W4uBPA2YI_X-TBsAlTIRJYo/s1600/pedometer.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;">(yours will have blue buttons!)</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="text-align: center;">What better way to get inspired to <em>move</em> than to have your real-time progress staring you in the face? Only 3, 228 steps today? Time to get out the door and GO!</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">You must do two things to enter:</div><ol><li><div style="text-align: center;">If you are not already, become a "follower" of the Fitness With Natalie blog. Just clickety-click "follow" and viola! You're done.</div></li>
<li><div style="text-align: center;">Leave a comment and tell me your favorite place to walk, hike, or run. "We have a beautiful park in Ventura called Arroyo Verde, and the trails there are my favorite place to run."</div></li>
<div style="text-align: center;"></div></ol><div style="text-align: center;">That's it! You're entered! Be sure to click and comment before 11:59 PST July 9, 2011for your chance to win! Check back on Sunday, July 10 to see if you're the winner! Open to US residents only (sorry friends across the pond...)</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Let's get ready to move! Good luck, and thanks for participating!</div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com11tag:blogger.com,1999:blog-7561067142530984171.post-88191723195587972312011-06-28T15:19:00.000-07:002011-06-28T15:37:36.503-07:00Fat Burning Follow Up!What's the deal with the Fat Burning Zone?<br />
<br />
Well, as I wrote in the <a href="http://fitnesswithnatalie.blogspot.com/2011/06/determining-your-maximum-heart-rate.html">this post</a>, it's a heart rate zone that utilizes a fuel mix consisting of a majority percentage (50-60%) of fat.<br />
<br />
As some comments suggested, 30 minutes of exercise in the lower fat-burning zone will burn an equal amount or slightly more fat than a 30 minute workout in the upper cardio zone, but the 30 minute workout in the cardio zone will burn more overall calories. In terms of weight loss, burning more calories is best.<br />
<br />
Sort of.<br />
<br />
While training in the upper end of the cardio zone burns more calories, it is a training zone beginners, unconditioned people, and people who carry excessive weight should generally avoid. Working out at 70-85% of one's maximum heart rate is strenuous work. When an unconditioned person attempts to continue working out at this level of intensity, they are likely to feel exhausted, overtrained, and unsuccessful. They are likely unable to maintain high intensity for a long workout. They may become more susceptible to injury. In these cases, they are more likely to drop out of the program from burnout. Additionally, people who suffer from a variety or conditions like hypertension, obesity or morbid obesity, or heart disease, might be advised <em>against </em>this level of exertion by their doctors. In these cases, they might instead be advised to build their endurance through longer workouts (up to 45 minutes!) in the "fat burning zone." In this way, they burn a high percentage of fat calories safely and effectively, and may actually burn the same number of calories as a "cardio" workout of half the duration! Most importantly, they will feel successful. Finally, as a trainer, I advise people to pursue activities they enjoy, and some people are simply not interested in high intensity work, no matter how much MORE fat or more calories they can burn. <br />
<br />
Though the number of calories burned in a 30 minute workout in the cardio zone might look impressive on paper, the reality is that high intensity workouts strain the heart, muscles, joints, and tendons, and may not be the best workout for everyone, regarless of caloric burn! As I once read with respect to exercise and intensity, "Make haste. Slowly."<br />
<br />
As a trainer, I strive to give my clients a roadmap to safe, effective, and enjoyable weight loss and fitness. I cannot imagine a circumstance in which I would recommend that a conditioned athlete take <em>down</em> the intesity of their workouts to shed some fat! I might instead look at their nutrition or strength training plans.<br />
<br />
Yet, when an unconditioned client begins their journey to safe weight loss, I usually begin by suggesting that their aerobic workouts remain in the "fat burning" zone. It's a concept that's easy to understand for many people. It's a location on a chart. I use the term for lack of a better term, and it's an effective tool for illustrating to people how their body changes as the intensity of their work changes.<br />
<br />
The titles of "fat burning" and "cardio" zones are simply helpful misnomers. They describe, roughly, how the body is consuming fuel. Posting these guidelines was simply a statement of facts.Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com0tag:blogger.com,1999:blog-7561067142530984171.post-13790740696412013802011-06-28T07:55:00.000-07:002011-06-28T07:56:52.211-07:00The Life of A CarbohydrateThe last decade has not been kind to the carbohydrate.<span style="mso-spacerun: yes;"> </span>We've heard that carbohydrates make us fat, they cause the 3 pm "crash", give us diabetes, and according to some, may not even be necessary.<span style="mso-spacerun: yes;"> </span>That's quite a list of offenses for one major component of the Big Three Macronutrients (protein, fat, and carbohydrates)!<span style="mso-spacerun: yes;"> </span>It sounds like carbs are out to kill us! <span style="mso-spacerun: yes;"> </span>What exactly did carbohydrates <em>do </em>to earn this ignoble reputation?<br />
<br />
The answer is neither short nor easy. <span style="mso-spacerun: yes;"> </span>We'd need to take a look at modern farming, advertising, fast food, emotional eating, and processed foods to understand the full scope of this complex issue. <span style="mso-spacerun: yes;"> </span>That's a lot of information. <span style="mso-spacerun: yes;"> </span>So, let's start at the beginning. <span style="mso-spacerun: yes;"> </span>The best way to discover the truth about carbohydrates is to first understand what carbohydrates do when they enter the body, and how the body reacts in the presence of this four-calorie wonder.<br />
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<b style="mso-bidi-font-weight: normal;">What Is A Carbohydrate?<o:p></o:p></b><br />
<br />
A carbohydrate is a chemical compound of carbon, hydrogen, and oxygen.<span style="mso-spacerun: yes;"> </span>Hydrogen and oxygen are usually present in a 2:1 ratio (H<sub>2</sub>O), hence the “hydrate” suffix.<span style="mso-spacerun: yes;"> </span>They are classified as either simple or complex based on the number of simple sugars in each molecule.<span style="mso-spacerun: yes;"> </span>Carbohydrates include sugars, glycogen, starches, dextrin, and cellulose (indigestible plant fiber).<br />
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Simple carbohydrates contain either one or two simple sugars bound together.<span style="mso-spacerun: yes;"> </span>A monosaccharide contains one simple sugar.<span style="mso-spacerun: yes;"> </span>Fructose (fruit sugar), glucose (“blood sugar”), and galactose (milk sugar) are each examples of a monosaccharide.<span style="mso-spacerun: yes;"> </span>Disaccharides contain two simple sugars, and include sucrose (fructose + glucose) and lactose (glucose + galactose).<br />
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Complex carbohydrates, or polysaccharides, contain three or more simple sugars bound together and include starches and fiber.<br />
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<b style="mso-bidi-font-weight: normal;">How Do Our Bodies Use Carbohydrates?</b><br />
<br />
Our bodies can only absorb monosaccharides (fructose, glucose, and galactose), therefore, we must break down di- and polysaccharides into simple sugars.<span style="mso-spacerun: yes;"> </span>From our stomach, they enter the small intestine and then the portal vein.<span style="mso-spacerun: yes;"> </span>The portal vein leads to the liver, the location in the body where simple sugars become glucose and then enter the bloodstream.<br />
<br />
When glucose enters the bloodstream, the body uses it in one of three ways:<br />
<br />
<div style="margin-left: 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="mso-list: Ignore;">1.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span>It is burned immediately for energy if blood glucose levels are not stable at 20 grams of blood glucose circulating per hour.</div><br />
<div style="margin-left: 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="mso-list: Ignore;">2.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span>If the body’s energy needs are not immediate, the pancreas releases insulin which converts glucose into glycogen.<span style="mso-spacerun: yes;"> </span>The glycogen is then stored as energy reserves in the brain, muscles, and liver.</div><br />
<div style="margin-left: 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="mso-list: Ignore;">3.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span>If glycogen stores are adequate in the brain, muscles, and liver, and there is an excess of glucose, the liver converts the excess glucose into fat.<span style="mso-spacerun: yes;"> </span>The fat is stored as triglycerides (blood fat), cholesterol, and adipose tissue (body fat) around the body.<span style="mso-spacerun: yes;"> </span>If needed, these fatty tissues can be burned for energy as fatty acids, but they will not be converted back into glucose.</div><br />
<b style="mso-bidi-font-weight: normal;">Why Is Fiber Important?<o:p></o:p></b><br />
<br />
Fiber is a carbohydrate that comes from plant matter.<span style="mso-spacerun: yes;"> </span>It is either soluble, which means that it dissolves and enters the blood stream, or insoluble, which means that it remains in the digestive tract.<span style="mso-spacerun: yes;"> </span>Both types of fiber are important for maintaining health, but are not sources of energy.<span style="mso-spacerun: yes;"> </span><br />
<br />
As soluble fiber moves through the blood stream, it binds to the fatty acids that would turn into LDL cholesterol (the bad stuff).<span style="mso-spacerun: yes;"> </span>The soluble fiber + pre-cholesterol is then treated as waste and removed from the system, preventing the synthesis of cholesterol.<span style="mso-spacerun: yes;"> </span>A diet rich in soluble fiber may reduce cholesterol by preventing its synthesis.<span style="mso-spacerun: yes;"> </span><br />
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Insoluble fibers like cellulose serve two purposes in the body.<span style="mso-spacerun: yes;"> </span>They help keep the digestive tract regular by moving bulk through the intestines.<span style="mso-spacerun: yes;"> </span>Because it helps insoluble bulk move faster, it prevents some starches from breaking down and entering the blood stream.<span style="mso-spacerun: yes;"> </span>Insoluble fiber is important for people losing weight because it does not dissolve, so they will feel full longer, and it helps prevent starches from converting into sugars, thereby regulating blood sugar and insulin levels.<span style="mso-spacerun: yes;"> </span><br />
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<b style="mso-bidi-font-weight: normal;">What Are The Glycemic Index and Glycemic Loads of Foods?<o:p></o:p></b><br />
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The Glycemic Index (GI) refers to the relative degree to which blood sugar increases after the consumption of food.<span style="mso-spacerun: yes;"> </span>Foods are given a value which relates to the amount blood sugar increases in comparison to pure glucose (100).<span style="mso-spacerun: yes;"> </span>For example, a raw apple is assigned at GI value of 40.<span style="mso-spacerun: yes;"> </span>This means that when you eat a raw apple, your blood sugar will increase only about 40% as much as it would if you consumed pure glucose.<br />
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The Glycemic Load (GL) of food refers to the carbohydrates and portion size of a food.<span style="mso-spacerun: yes;"> </span>A food higher in carbohydrates like watermelon is assigned a low GL because of its small portion size.<br />
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The University of Sydney maintains a comprehensive database of common foods.<span style="mso-spacerun: yes;"> </span>You can find the link <a href="http://www.glycemicindex.com/"><span style="color: blue;">here</span></a>.<span style="mso-spacerun: yes;"> </span>You can search for food by name and by GI and GL values.<br />
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The Harvard School of Health recommends consuming foods with GI values of 55 or below and GL values in the low teens.<span style="mso-spacerun: yes;"> </span>While there is much controversy over the value of a diet based on the GI and GL foods, there are a few points that many will agree are universal in the goal to eat more healthfully.<br />
<br />
<div style="margin-left: 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>Make the switch from:</div><br />
<div style="margin-left: 1in; mso-list: l1 level2 lfo2; text-indent: -0.25in;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>Instant or white rice to basmati or brown, or quinoa, spelt, or slow-cooking barley</div><div style="margin-left: 1in; mso-list: l1 level2 lfo2; text-indent: -0.25in;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>Instant oatmeal to steel cut or old fashioned oats</div><div style="margin-left: 1in; mso-list: l1 level2 lfo2; text-indent: -0.25in;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>White bread to whole grain, sprouted grain, or stone ground bread</div><div style="margin-left: 1in; mso-list: l1 level2 lfo2; text-indent: -0.25in;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>Canned fruits and vegetables to fresh</div><div style="margin-left: 1in; mso-list: l1 level2 lfo2; text-indent: -0.25in;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span>Boiled vegetables to lightly steamed or raw</div><br />
With respect to grains, a good rule of thumb came from a friend’s nutritionist, “The longer a grain needs to cook, the longer it takes to digest.”<br />
<br />
Using the GI and the GL as a tool can help you choose foods which will aid in losing weight or maintaining good health.<span style="mso-spacerun: yes;"> </span><br />
<br />
<b style="mso-bidi-font-weight: normal;">Putting It All Together<o:p></o:p></b><br />
<br />
Carbohydrates are a necessary and vital part of our daily diet.<span style="mso-spacerun: yes;"> </span>As we’ve discussed earlier, the general rule is that carbohydrates should make up approximately <a href="http://fitnesswithnatalie.blogspot.com/2011/01/optimizing-your-fuel-intake.html"><span style="color: blue;">50% of your daily caloric intake</span></a>.<span style="mso-spacerun: yes;"> </span>People with insulin resistance and diabetes may require less, while endurance athletes may require more.<span style="mso-spacerun: yes;"> </span>Carbohydrates turn into glucose, which can be burned immediately, or synthesized into glycogen, the fuel that moves our bodies.<span style="mso-spacerun: yes;"> </span>When glycogen levels are at full capacity in our brain, muscles, and liver, only then is excess glucose stored as fat.<span style="mso-spacerun: yes;"> </span>The source of the simple sugar is irrelevant with respect to the body’s response to glucose.<span style="mso-spacerun: yes;"> </span>People with more muscle mass store more glycogen than people with less muscle mass.<br />
<br />
Soluble and insoluble fibers are carbohydrates which the body cannot use as fuel.<span style="mso-spacerun: yes;"> </span>Soluble fiber helps prevent the synthesis of LDL cholesterol, while insoluble fiber prevents starches from converting into simple sugars and entering the blood stream.<span style="mso-spacerun: yes;"> </span>By keeping the digestive tract regular, insoluble fiber regulates blood sugar levels and insulin secretion.<br />
<br />
The Glycemic Index and Glycemic Loads of Common Foods are useful guidelines for people looking to improve dietary choices.<span style="mso-spacerun: yes;"> </span>Switching to diets rich in carbohydrates from whole, unprocessed grains, fruits, vegetables, and beans will aid in weight loss.<span style="mso-spacerun: yes;"> </span>As with all dietary recommendations, portion control is essential.<span style="mso-spacerun: yes;"> </span>While these foods are extraordinarily rich in fiber, vitamins, and minerals, consistently consuming excessive portions is counterproductive to the goal of maintaining good health.<br />
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Consuming reasonable amounts of carbohydrates won’t make us fat or unhealthy.<span style="mso-spacerun: yes;"> </span>Eating too many unhealthy carbohydrates too often leads to increased body fat, high cholesterol, excessive triglycerides, heart disease, high blood pressure, and increases the risk of developing Type 2 diabetes.<span style="mso-spacerun: yes;"> </span>Yet, in the journey back to good health, carbohydrates are an ally.<span style="mso-spacerun: yes;"> </span>We’ve learned that the body uses a <a href="http://fitnesswithnatalie.blogspot.com/2011/06/determining-your-maximum-heart-rate.html"><span style="color: blue;">mix of glycogen and fat</span></a> to move us, to fuel us, to make us GO!<span style="mso-spacerun: yes;"> </span>This means that fat burns constantly in the <i style="mso-bidi-font-style: normal;">presence</i> of carbohydrates!<span style="mso-spacerun: yes;"> </span>Maintaining regular blood sugar levels will allow your body to burn fat regularly and efficiently throughout the day and can help prevent the onset of diabetes.<span style="mso-spacerun: yes;"> </span>You’ll give your pancreas a break when you require less work from it.<span style="mso-spacerun: yes;"> </span>Additionally, your energy levels will neither peak nor plummet when you eat regularly.<br />
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At a mere four calories per gram, carbohydrates really are the Four Calorie Wonder.<br />
<br />
<span style="font-size: x-small;">Source: <u>Fitness: The Complete Guide</u>. Fredrick C. Hatfield, Ph.D. International Sports Science Association, Carpinteria, CA. 2010</span><br />
<br />
<a href="http://biology.clc.uc.edu/courses/bio104/carbohydrates.htm">http://biology.clc.uc.edu/courses/bio104/carbohydrates.htm</a><br />
<br />
<a href="http://www.health.harvard.edu/newsweek/Carbohydrates-and-Health.htm">http://www.health.harvard.edu/newsweek/Carbohydrates-and-Health.htm</a>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com4tag:blogger.com,1999:blog-7561067142530984171.post-79982039642139509472011-06-25T14:48:00.000-07:002011-06-28T07:36:06.290-07:00Determining Your Maximum Heart Rate, Cardio Zone, and Fat Burning ZoneThe following formula is for determining the rough estimate of your maximum heart rate. While exercising, you should try not to exceed this number, as it puts too much stress on your heart<br />
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<div style="text-align: center;">Max. HR = 220 - your age</div><div class="MsoNormalCxSpMiddle" style="text-align: left;"><br />
</div><div class="MsoNormalCxSpMiddle" style="text-align: left;">For example: A 34 year old's maximum heart rate is: 220 - 34 = 186 bpm</div><div class="MsoNormalCxSpMiddle" style="text-align: left;"></div><div class="MsoNormalCxSpMiddle" style="text-align: left;">If that 34 year old wants to work out in the cardio zone (70-85% max. hr), meaning her body uses glycogen as the majority percentage of fuel, she would use the following formulas:</div><ul><li>The low end of the cardio zone means that the heart is beating at 70% of it's max. </li>
<ul><li>(220 - your age) x 0.7 = low end of cardio zone</li>
</ul><li>The high end of the cardio zone means that the heart is beating at 85% of it's max.</li>
<ul><li>(220 - your age) x 0.85 = high end of cardio zone</li>
</ul></ul>For our 34 year old, the formulas would yield the following results:<br />
<ul><li>Low end: 186 bpm x 0.7 = 130.2 bpm</li>
<li>High end: 186 bpm x 0.85 = 158.1 bpm</li>
</ul>If our 34 year old wants to exercise in the cardio zone, she should keep her heart rate between 130 and 158 beats per minute.<br />
<br />
If our 34 year old want to work out in the fat-burning zone (55-70% max. hr), meaning her body uses fat as the majority percentage of fuel, she would use the following formulas:<br />
<ul><li>The low end of the fat burning zone means that her heart is beating at 55% of it's max.</li>
<ul><li>(220 - her age) x 0.55 = low end of fat burning zone</li>
</ul><li>The high end of the fat burning zone means that her heart is beating at 70% of it's max.</li>
<ul><li>(220 - her age) x 0.70 = high end of fat burning zone</li>
</ul></ul>For our 34 year old, the formulas would yield the following results:<br />
<ul><li>Low end: 186 bpm x 0.55 = 102.3 bpm</li>
<li>High end: 186 bpm x 0.7 = 130.2 bpm</li>
</ul>If our 34 year old wants to exercise in the fat burning zone, she should keep her heart rate between 102 and 130 bpm.<br />
<br />
You might have noticed that the upper end of the fat burning zone and the lower end of the cardio zone are the exact same number. Maximum heart rate and exercise zones are estimates. They outline a general range that identifies what our bodies do during different intensities of work. When our 34 year old exercises and keeps her heart rate at the upper end of fat burning and lower end of cardio, her body uses nearly equal amounts fat and glycogen as fuel.<br />
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<span style="font-size: x-small;">Source: <u>Fitness: The Complete Guide</u>. Fredrick C. Hatfield, Ph.D. International Sports Science Association, Carpinteria, CA. 2010</span><br />
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<span style="font-size: xx-small;">Edited by Natalie at 4:08 PM</span>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com7tag:blogger.com,1999:blog-7561067142530984171.post-26672324937533047412011-06-17T07:07:00.000-07:002011-06-17T07:07:50.488-07:00My Favorite Protein ShakeI've been asked more than once for a great protein shake recipe. If you're looking for a great pre-workout, meal replacement, recovery, or filling, high-cal shake, this one's for you!<br />
<br />
Combine the following ingredients in a blender:<br />
<br />
1 cup ice<br />
1 cup yogurt (for extra protein, try Greek yogurt)<br />
1 banana<br />
2 tbsp. peanut butter, almond butter, sunflower butter<br />
1/2-1 cup milk, soy milk, or almond milk<br />
1 scoop protein powder (optional)<br />
<br />
Blend together to desired consistency. Serves 2<br />
Nutritional Information (may vary with your choice of ingredients)<br />
<ul><li>Total Calories: 306</li>
<li>Fat: 11 g</li>
<li>Carbs: 34 g</li>
<li>Protein: 20 g</li>
</ul>Do you have an allergy? How can you modify this recipe to make it work for you? Please share under the "comments" section!Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com4tag:blogger.com,1999:blog-7561067142530984171.post-50758353295385339612011-06-04T08:19:00.000-07:002011-06-04T08:19:20.094-07:00I Challenge You!Hubs and I had a little fun last weekend with pedometers. Nerd. Alert.<br />
His company is in this worldwide competition with other teams to see who can amass the most steps per day as calculated on a pedometer. No extra shakes. No jumping in place. Sometimes you get "steps" when you drive, or an extra step when you bound down stairs, but they're fairly accurate. In the spirit of competition, he and I decided to compete over Memorial Day weekend. I might have won had I not decided to take a nap on Sunday. Wah wah waaaaah.<br />
<br />
Here's the challenge: According to a 2004 study by Dr. Catrine Tudor-Locke, the average woman walks approximately 5210 steps per day, and the average man walks 7192 steps per day.<br />
<br />
For one week, beat that. If you're sitting down, and it's 5 pm and you've only got 3227 steps, get up and go for a 20-30 minute walk. You'll be amazed at what a small effort can produce. If you decide to go for a walk or run in the morning, don't forget your pedometer! Put it on the second you get up and take it off as you're climbing in bed. Log your numbers nightly. Beat the national average!<br />
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So, by next Saturday, June 11, get a pedometer. They're dirt cheap at walking stores and equipment stores. Try to beat the national average for 7 days in a row. If you've got a spouse and/or kids, make it a family competion! Get everybody involved. Winner gets a new book or gets to choose what movie to watch on Netflix. Whatever. The key is to have fun and get everybody moving.<br />
<br />
There's some quote that goes "The journey of a thousand miles begins with a single step." Take that step towards an active lifestyle.<br />
<br />
So this week, go out and get a pedometer. We'll meet here in a week and start!Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com1tag:blogger.com,1999:blog-7561067142530984171.post-28164476658239377932011-06-01T07:26:00.000-07:002011-06-01T07:30:56.936-07:00Getting HelpThe harsh, heartbreaking reality of being a personal trainer and fitness advisor is that many times, it's got nothing to do with fitness and nutrition. Excess weight is sometimes an external illustration of the hate, self-loathing, pain, frustration, anguish, and sadness somebody is carrying with them. It's nothing that a high-protein diet or cutting calories can fix. Many times, people are literally carrying the weight of their childhood, and the weight of a child, with them every day. Some people hide it well. You'd never know that empty stomach was full 10 minutes ago.<br />
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Not a day goes by that I don't see these problems. And I'm a fixer. I would love to have the tools to fix everybody. I'm all about solutions. But I can't. These problems are bigger than me, and they're bigger than the people who carry them. Sometimes, we've got to admit it's bigger than us and surrender.<br />
<br />
Seek help. You're worth the time and struggle needed to get better.<br />
<br />
<a href="http://www.oa.org/meetings/find-a-meeting.php">Here</a> is a link to Overeaters Anonymous. Please love yourself enough to find a meeting. Love yourself even more and go. This is your life, and you deserve to live long and happily.<br />
<br />
With much love,<br />
NatalieAnonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com2tag:blogger.com,1999:blog-7561067142530984171.post-43001406343014618012011-05-27T07:22:00.000-07:002011-05-27T07:22:51.212-07:00Snack Time!<span style="font-family: Calibri;">I love snacks.<span style="mso-spacerun: yes;"> </span>I love the variety and possibilities that about with my tiny in-between meal called “snack”. </span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">My snacks usually contain all three macronutrients.<span style="mso-spacerun: yes;"> </span>I try to include a complex carbohydrate, a fat, and a protein.<span style="mso-spacerun: yes;"> </span>The carbohydrate provides energy, the fat helps me feel full and maintains essential body function, and the protein regulates distribution of the carbohydrate and aids in muscle repair.<span style="mso-spacerun: yes;"> </span>Balanced meals and snacks should contain all three and will sustain you until your next meal.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">If you’re lost on what constitutes a “balanced” snack, here are some great examples.<span style="mso-spacerun: yes;"> </span>Each of these snacks provides essential macro- and micronutrients and keeps your hunger pains at bay for a few hours.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">½-1 cup low-fat or fat-free cottage cheese with:</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">1 chopped apple and ¼ cup walnuts</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">3 fresh strawberries, sliced and ¼ cup walnuts or pecans</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">2 tbsp. salsa.<span style="mso-spacerun: yes;"> </span>Use as dip with 1 serving whole grain chips or whole wheat pita</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">On top of a toasted whole wheat English muffin, topped with a slice of tomato and cracked pepper</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">¼ cup fresh blueberries and ¼ cup sliced almonds</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">One stick of string cheese, an apple, and whole grain crackers</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">1 whole wheat pita cut into triangles, 1 c. fresh veggies, and 2 tbsp. hummus</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">1-2 tbsp. peanut butter and sliced banana on sprouted wheat or a nut and grain bread</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">An apple, 1 oz. cubed cheddar cheese, and whole grain crackers</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">1 cup cooked oatmeal with nuts, fresh berries, peanut butter, and/or bananas, </span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Plain fat-free Greek yogurt mixed with fresh fruit, nuts and Stevia or Agave nectar sweetners</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Sliced yams tossed in olive oil, salt, and pepper, baked, and topped with a dollop of plain Greek yogurt</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Baked potato with fresh steamed broccoli, a pinch of shredded cheddar cheese, and a dollop of plain Greek yogurt</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">¼ cup granola mixed with yogurt (Greek or regular) and fresh fruit</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">A handful of almonds, grapes, and whole grain crackers</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Sliced vegetables and hummus (or a dip made with seasoned plain Greek yogurt) wrapped in a whole wheat tortilla</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Oh my!<span style="mso-spacerun: yes;"> </span>This is just the beginning!<span style="mso-spacerun: yes;"> </span>Create your own favorites by combining your favorite fruit or vegetable with whole grains and a small amount of healthy fat.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Each of these snacks contains complex carbohydrates and are high in fiber.<span style="mso-spacerun: yes;"> </span>Each snack contains protein to help aid in muscle repair and regulate the distribution of the carbohydrates.<span style="mso-spacerun: yes;"> </span>The fat in each snack will help you stay full, aid in body functions, and ensures absorption of fat-soluble vitamins A, D, E, and K.<span style="mso-spacerun: yes;"> </span>The nutrients contained in these whole-food snacks go to work immediately to help you remain full of energy, properly nourished, and feeling good.<span style="mso-spacerun: yes;"> </span>When you snack on foods like these, there’s no need to feel guilty!<span style="mso-spacerun: yes;"> </span>It’s the food your body WANTS!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">So, when you start to feel that gnawing sensation about 2 hours after breakfast, lunch, or dinner, go for something on this list.<span style="mso-spacerun: yes;"> </span>Take note of how you feel immediately after eating these whole foods, and then an hour later.<span style="mso-spacerun: yes;"> </span>Do you feel satisfied, or are you still craving something sugary or fatty?<span style="mso-spacerun: yes;"> </span>After an hour, have you crashed or are you still ready to go?<span style="mso-spacerun: yes;"> </span>The answer is probably “no”.<span style="mso-spacerun: yes;"> </span>None of these foods cause a sugar rush or the inevitable crash.<span style="mso-spacerun: yes;"> </span>These foods distribute slowly, like a time-release vitamin, thus regulating your energy level and blood sugar.<span style="mso-spacerun: yes;"> </span>You won’t feel hungry and lethargic half an hour later.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I am lucky enough to work with some amazing nursing mothers.<span style="mso-spacerun: yes;"> </span>Their caloric needs are off-the-charts high.<span style="mso-spacerun: yes;"> </span>Whatever non-nursing people need to consume, these ladies need to add about 500 calories!<span style="mso-spacerun: yes;"> </span>Continuously eating snacks to maintain milk supply and energy levels is essential to both mom’s and baby’s health.<span style="mso-spacerun: yes;"> </span>Snack away ladies!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">If you’ve got a favorite snack and you’d like to share, please post it in the “Comments” section!<span style="mso-spacerun: yes;"> </span>Share the wealth and encourage health!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
</div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com3tag:blogger.com,1999:blog-7561067142530984171.post-2406643067696648732011-05-23T07:00:00.000-07:002011-05-23T07:31:09.938-07:00The Most Dreaded Word In Weight Loss: Plateau<span style="font-family: Calibri;">In the world of weight loss, metabolism is king.<span style="mso-spacerun: yes;"> </span>Everybody seems to know that a fast one is a good one.<span style="mso-spacerun: yes;"> </span>Yet, some confusion arises when confronted with the problem of who’s got a fast one, what causes a slow one, and what leads to a metabolism that just won’t do what you want it to do – burn fat!<span style="mso-spacerun: yes;"> </span></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Every day desperate pleas rain from those in the weight loss trenches begging for advice on how to get the scale moving again.<span style="mso-spacerun: yes;"> </span>Inevitably, someone is 35 or 40 pounds away from their goal weight, and for some reason, the weight has stopped coming off.<span style="mso-spacerun: yes;"> </span>Despite adhering to a strict exercise regimen and a 1200-1500 calorie-a-day diet, weight loss comes to a stand-still.<span style="mso-spacerun: yes;"> </span>Sometimes, the scale reveals a slight weight gain.<span style="mso-spacerun: yes;"> </span>For three weeks, the scale records no change.<span style="mso-spacerun: yes;"> </span>What happened?<span style="mso-spacerun: yes;"> </span>Why did it stop after such a long period of successful weight loss?</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">According to The Mayo Clinic, a plateau means the body has reached a state of equilibrium.<span style="mso-spacerun: yes;"> </span>The diet and exercise plan that has worked so successfully for the first round of weight loss must now change.<span style="mso-spacerun: yes;"> </span>The situation feels nothing short of infuriating.<span style="mso-spacerun: yes;"> </span>The work and sweat and willpower amount to nothing in the face of a plateau.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">So what <i style="mso-bidi-font-style: normal;">exactly</i> needs to change?<span style="mso-spacerun: yes;"> </span>Just like all things with the human body, a one-size-fits-all solution is inappropriate.<span style="mso-spacerun: yes;"> </span>The Mayo Clinic suggests a further calorie cut or an increase in exercise.<span style="mso-spacerun: yes;"> </span>After all, weight loss happens when the body burns more than it consumes.<span style="mso-spacerun: yes;"> </span>Unfortunately, many people on calorie restricted diets exercise to their maximum capacity yet experience the plateau.<span style="mso-spacerun: yes;"> </span>Suggesting a further cut in calories or increasing exercise proves an irresponsible recommendation.<span style="mso-spacerun: yes;"> </span>Such a plan could lead to exhaustion, weight gain, decreased brain function, muscle consumption (ketosis), and inevitably, binging and burnout.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">The trick to fat loss is maximizing the body’s potential to burn fat.<span style="mso-spacerun: yes;"> </span>This involves finding a balance between the three main elements of fitness: nutrient intake, cardiovascular work, and strength building.<span style="mso-spacerun: yes;"> </span>These three elements work together to supply muscles with glycogen (converted carbohydrates from the liver), build more pathways within the body to bring oxygen and nutrients to the muscles, and adapt the muscles to the stress of strength training by building more muscle fibers.<span style="mso-spacerun: yes;"> </span>Increased muscle mass consumes more fat.<span style="mso-spacerun: yes;"> </span>Cardiovascular work increases the body’s ability to endure longer periods of exercise more efficiently, making muscles more efficient fat burners.<span style="mso-spacerun: yes;"> </span>The human body can accomplish these two goals only when fed properly.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">When one of these elements falls out of balance, the body adjusts to the change and adapts, as the body’s main goal is equilibrium.<span style="mso-spacerun: yes;"> </span>The goal in weight loss is to change that equilibrium point to a place of healthy weight and body fat, strong muscles, and healthy nutrient intake.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">In my experience, the solution to ending a weight-loss plateau means modifying the most extreme measure of the current weight loss plan.<span style="mso-spacerun: yes;"> </span>What is the most extreme part of a plan?<span style="mso-spacerun: yes;"> </span>It’s the part of a plan that a dieter does too much <i style="mso-bidi-font-style: normal;">or</i> too little.<span style="mso-spacerun: yes;"> </span>It’s an extreme of too many <i style="mso-bidi-font-style: normal;">or</i> not enough calories, cardio work, or strength training.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">For example, a relatively sedentary person initially gained weight by consuming more calories than they burned.<span style="mso-spacerun: yes;"> </span>The extra calories were stored as fat.<span style="mso-spacerun: yes;"> </span>Though counter to what we’ve been taught, their bodies actually adapted to the excess caloric intake by increasing the metabolism.<span style="mso-spacerun: yes;"> </span>Because of the extra weight, their body was forced to work harder to maintain normal body functions.<span style="mso-spacerun: yes;"> </span>Working hard uses more energy.<span style="mso-spacerun: yes;"> </span>Even with an increased metabolism, without exercise, their extra calories were stored.<span style="mso-spacerun: yes;"> </span>To take the weight back off, the first obvious solution is to identify the extreme.<span style="mso-spacerun: yes;"> </span>In this case, the extreme is excess calories, and the solution is to decrease calories. <span style="mso-spacerun: yes;"> </span>The body then adapts by lowering the metabolism to reach a balance with new, lower caloric intake.<span style="mso-spacerun: yes;"> </span>Because the process of lowering the metabolism is gradual, the body makes up the metabolic deficit with body fat.<span style="mso-spacerun: yes;"> </span>In short, the body begins consuming fat to fill energy needs in the face of minimal caloric intake.<span style="mso-spacerun: yes;"> </span>When the body has lowered the metabolism enough to accommodate the new caloric intake, the unsuspecting dieter reaches a plateau.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">So, dear readers, if you’ve hit a plateau, what part of your fitness regimen needs a change?<span style="mso-spacerun: yes;"> </span>The following example is based on a real-life person on a weight loss journey as they hit a plateau.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">John made the decision to lose weight when the scale tipped 240 lbs. In an effort to get to a healthy weight of 180 lbs., he decided to go from a 3,700 calorie a day diet to a calorie-restricted diet of 1500 net calories, meaning that he would have 1500 “leftover” calories after he exercised. His body needed these "leftover" calories to perform normal body functions like breathing, digesting, and thinking.<span style="mso-spacerun: yes;"> So, i</span>f he burned 700 calories on the treadmill, he would consume 2200 calories.<span style="mso-spacerun: yes;"> </span>He exercised 5 days a week and strength trained twice a week.<span style="mso-spacerun: yes;"> </span>He eliminated processed foods from his diet and consumed an abundance of fresh fruits, vegetables, beans, and lean proteins.<span style="mso-spacerun: yes;"> </span>He lost 38 pounds but still had about 20 to go. He's been losing weight steadily for about 7 months.<span style="mso-spacerun: yes;"> Now, t</span>he scale hasn’t budged in three weeks.<span style="mso-spacerun: yes;"> </span>He’s tired and frustrated and feels like he’s working hard for nothing!<span style="mso-spacerun: yes;"> </span>He’s got no idea what to do!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">To start identifying the extreme, let’s look at the three elements of John’s weight loss journey.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">John engages in cardiovascular work 5 days a week.<span style="mso-spacerun: yes;"> </span>That’s great!<span style="mso-spacerun: yes;"> </span>His heart rate doesn’t exceed 85% of his maximum (220-your age), and he works out for about 45 minutes each time.<span style="mso-spacerun: yes;"> </span>John strength trains twice a week, so he’s building more muscle to burn fat, increase bone strength, improve posture, and maximize his efficiency in movement.<span style="mso-spacerun: yes;"> </span>Both of these activities serve to increase John’s metabolism.<span style="mso-spacerun: yes;"> </span>These are both reasonable amounts of work.<span style="mso-spacerun: yes;"> </span>Attempting to increase either may lead to burnout, exhaustion, injury, or even weight gain because John’s caloric intake is still restricted.<span style="mso-spacerun: yes;"> </span>His decreased calories are now keeping his metabolism lowered.<span style="mso-spacerun: yes;"> </span>To raise his metabolism without exhausting himself, he must consume more calories.<span style="mso-spacerun: yes;"> </span>In the same way that he raised his metabolism while gaining weight, he will now do the same thing and lose weight.<span style="mso-spacerun: yes;"> </span>Only this time, cardiovascular work and strength training will prevent his increased calories from being stored as fat.<span style="mso-spacerun: yes;"> </span>By increasing his calories, John gives his muscles more energy to consume fat.<span style="mso-spacerun: yes;"> In a few weeks or months, w</span>hen he reaches a plateau, signaling that he’s at equilibrium again, he’ll need to increase his calories again.<span style="mso-spacerun: yes;"> </span>By that time, he might have reached his “goal weight”, so this final increase may be to reach the number of calories he’ll need to maintain.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Note that John did not increase his exercise <i style="mso-bidi-font-style: normal;">and</i> his calories.<span style="mso-spacerun: yes;"> </span>He increased one only - caloric intake. He increased his calories from 1500 to 1800, still several hundred calories shy of his <a href="http://fitnesswithnatalie.blogspot.com/p/fitness-by-numbers.html">final number</a> (go halfway down). <span style="mso-spacerun: yes;"> He'll still be at a caloric deficit, and thus, will continue to lose weight. </span>While increasing calories is terrifying to someone attempting to lose weight, consistent cardiovascular and strength training will prevent weight gain.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">John may represent many dieters on restricted-calorie plans.<span style="mso-spacerun: yes;"> </span>Others’ extreme may be cardiovascular work.<span style="mso-spacerun: yes;"> </span>They may work out intensely upwards of 7-8 times per week, leaving the body precious little time to heal and repair.<span style="mso-spacerun: yes;"> </span>In that case, decreasing exercise and/or intensity a few times a week might be best, or again, increasing calories.<span style="mso-spacerun: yes;"> </span>Some may eat enough and only do cardiovascular work exclusively.<span style="mso-spacerun: yes;"> </span>For them, incorporating strength training into their regimen will push them from the plateau onto the losing path again.<span style="mso-spacerun: yes;"> </span>In all of these cases, water consumption is essential.<span style="mso-spacerun: yes;"> </span><a href="http://fitnesswithnatalie.blogspot.com/p/fitness-by-numbers.html">Water</a> mobilizes fat so that muscles can access it easily.<span style="mso-spacerun: yes;"> </span>Without <a href="http://fitnesswithnatalie.blogspot.com/2011/01/lets-be-clear-or-at-least-light-yellow.html">water</a>, blood pumps like sludge and causes your body to work less efficiently.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Here are some general guidelines to identifying the extreme in your weight loss plan.<span style="mso-spacerun: yes;"> </span>Modifying this extreme is the likely solution to further your weight loss.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">You may need to consume more calories if:</span></div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l2 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">You exercise regularly (4+ times per week), strength train 2-3 times per week, and are on a calorie-restricted diet, but you do not consume the minimum calories plus most or all of the calories you burn through exercise</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l2 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">You consume less than 1200 at least once a week</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l2 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">You consume less than 1500 calories most days of the week</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l2 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">You regularly consume fewer calories than your BMR (<a href="http://www.bmi-calculator.net/bmr-calculator/">basal metabolic rate</a>)</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l2 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">You have headaches, lethargy, aches, and/or lack of concentration</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">You may need to change cardiovascular work if:</span></div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">You are mostly sedentary</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">You engage in cardiovascular work fewer than 4 times per week</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Your cardiovascular workouts last shorter than 20 minutes</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Your heart rate does not remain in the 55-70% max. range at least two times per week</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Your heart rate does not remain in the 70-85% max. range at least three times per week</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">You may need to modify strength training if:</span></div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo3; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">You do not currently engage in strength training</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo3; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Your weights seem very light, thereby not stressing your muscles</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo3; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">You have reached your goal weight, but still feel “flabby”</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">This article is not a comprehensive study in why we lose.<span style="mso-spacerun: yes;"> </span>The plateau is but one obstacle in the path to health.<span style="mso-spacerun: yes;"> </span>Weight loss takes tremendous willpower and strength.<span style="mso-spacerun: yes;"> </span>Those who accomplish the goal of changing their lives through increased health are true champions, and those in the midst of the battle are nothing short of warriors.<span style="mso-spacerun: yes;"> </span>While the fight gets confusing when what has been working suddenly stops, <span style="mso-spacerun: yes;"> </span>your body, your heart, your bones, and your muscles all work best when the excess weight is gone.<span style="mso-spacerun: yes;"> </span>You can work through this frustrating time by resetting your equilibrium point.<span style="mso-spacerun: yes;"> </span>As you review your caloric intake and reflect on your exercise regimen, you can now identify the caloric, cardiovascular, or strength extreme and make the change that will move you back onto the path of weight loss.</span></div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com179tag:blogger.com,1999:blog-7561067142530984171.post-23254175197463056142011-05-22T17:19:00.000-07:002011-05-22T17:19:23.435-07:00Athletes Are Not Born, They Are MadeHi All! After a long haitus for training for <a href="http://gamblepartyoffour.blogspot.com/2011/05/oh-wildflower.html">Wildflower</a>, I'm happy to be writing again. This piece is an article published earlier this year for a now-defunct website. Happily, it's still my work! So here you go.<br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>“Nothing in this world can take the place of persistence.<span style="mso-spacerun: yes;"> </span>Talent will not; nothing is more common than unsuccessful people with talent…Persistence and determination alone are omnipresent.” – Calvin Coolidge</span></i></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Amber started playing tennis when she was 5 years old.<span style="mso-spacerun: yes;"> </span>Her mom signed her up one summer to see if she’d like it, and she loved it.<span style="mso-spacerun: yes;"> </span>She liked hitting the ball, and loved when it went <i style="mso-bidi-font-style: normal;">whish!</i>, right past her opponent’s ankles.<span style="mso-spacerun: yes;"> </span>Amber played with friends and was good.<span style="mso-spacerun: yes;"> </span>Really good.<span style="mso-spacerun: yes;"> </span>They could never beat her.<span style="mso-spacerun: yes;"> </span>When she was in high school, she stopped growing, reaching her final unfortunate height of 5’ 4”.<span style="mso-spacerun: yes;"> </span>She tried out for the high school tennis team and made it.<span style="mso-spacerun: yes;"> </span>Though her coach saw real talent, he told her, “Listen.<span style="mso-spacerun: yes;"> </span>College recruiters aren’t going to take you.<span style="mso-spacerun: yes;"> </span>You’re too short.”<span style="mso-spacerun: yes;"> </span>Amber continued to play, keeping her coach’s warning in mind.<span style="mso-spacerun: yes;"> </span>When she arrived at college, she walked on to the tennis team. <span style="mso-spacerun: yes;"> </span>The coach chuckled when he saw her on the first day.<span style="mso-spacerun: yes;"> </span>She stood 8” shorter than most of the other women!<span style="mso-spacerun: yes;"> </span>Undeterred, Amber worked the hardest, never complained, and when her teammate ripped a hamstring, Amber jumped at the chance to prove herself.<span style="mso-spacerun: yes;"> </span>She dazzled her team with her speed, accuracy, and power against her 5’ 11” opponent.<span style="mso-spacerun: yes;"> </span>In one match, Amber proved that all the natural ability in the world didn’t compare to hard work and determination.</span></div><div class="MsoNormal" style="margin: 12pt 0in 10pt;"><span style="font-family: Calibri;">Amber’s story mirrors the stories of hundreds, possibly thousands, of athletes who love a sport their body was not designed to play.<span style="mso-spacerun: yes;"> </span>David Eckstein, short stop on two World Series winning baseball teams, was a walk-on in college.<span style="mso-spacerun: yes;"> </span>Upon winning his second World Series in 2006, teammates awarded him the World Series MVP.<span style="mso-spacerun: yes;"> </span>Eckstein believes in hard work, persistence, and determination. <span style="mso-spacerun: yes;"> </span>Tony LaRussa says of Eckstein, “He’s the toughest guy I’ve ever seen in a uniform.” <span style="mso-spacerun: yes;"> </span>While short stops are usually big, tall, and fast, Eckstein stands 5’7” and weighs a mere 165 lbs.<span style="mso-spacerun: yes;"> </span>John Stockton, considered by many to be the greatest point guard to ever play the game of basketball, stood 6” shorter than the <i style="mso-bidi-font-style: normal;">average</i> NBA player.<span style="mso-spacerun: yes;"> </span>His colleagues praise his hard work, ability to inspire others, loyalty and ability to compete.<span style="mso-spacerun: yes;"> </span>Jim Abbot, former pitcher for the Anaheim Angels, was born without a right hand.<span style="mso-spacerun: yes;"> </span>Spud Webb won the NBA Slam Dunk contest in 1986 despite being the shortest player to sign up.<span style="mso-spacerun: yes;"> </span>He is the 3<sup><span style="font-size: x-small;">rd</span></sup> shortest NBA player of <i style="mso-bidi-font-style: normal;">all time</i>.</span></div><div class="MsoNormal" style="margin: 12pt 0in 10pt;"><span style="font-family: Calibri;">These are only a few examples of athletes who prove daily that their unfortunate height, weight, bone structure or muscle chemistry mean nothing when compared with what they believe of themselves.<span style="mso-spacerun: yes;"> </span>The old-fashioned idea that your future in sports is predetermined is over!<span style="mso-spacerun: yes;"> </span>Your biology is not your destiny.<span style="mso-spacerun: yes;"> </span>Your will and your drive determine your fate.<span style="mso-spacerun: yes;"> </span>Basketball player Kevin Durant said, “Hard work beats talent, when talent don’t work hard.”<span style="mso-spacerun: yes;"> </span>You may find that you have to run one more speed drill than your long-legged team mates to take a second off of your lap.<span style="mso-spacerun: yes;"> </span>You may need to study your sport outside of practice to find out what made Mary Lou Retton or Martina Navritalova so unbeatable.<span style="mso-spacerun: yes;"> </span>You might watch the underwater cam of Michael Phelps’ performance in Beijing over and over and over to mimic exactly <i style="mso-bidi-font-style: normal;">what</i> he does with his hands.<span style="mso-spacerun: yes;"> </span>Never forget, though, that your success is inseparable from your will.<span style="mso-spacerun: yes;"> </span>Your achievement in sport originates not from your muscles or bones, but from your heart and mind.<span style="mso-spacerun: yes;"> </span>Greek Olympic weight lifter Pyrros Dimas sums up the idea in three words, “Impossible is nothing.”<span style="mso-spacerun: yes;"> </span>When you believe that you control your destiny, everything is possible.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: 8pt; line-height: 115%;"><span style="font-family: Calibri;">Ernst, Bill.<span style="mso-spacerun: yes;"> </span>“David Eckstein: Big League Star With Small Town Values”. <u>Seminole Magazine</u>. http://www.seminolemagazine.com/DavidcksteinB07webed.htm (Jan. 11, 2010)</span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: 8pt; line-height: 115%;"><span style="font-family: Calibri;">“John Stockton – Quintessential Point Guard”. <u>Ringsurf.com</u>. http://www.ringsurf.com/online/2197-john_stockton_point_guard.html (Jan. 12, 2010)</span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: 8pt; line-height: 115%;"><span style="font-family: Calibri;">“Top 10 Shortest NBA Basketball Players”.<span style="mso-spacerun: yes;"> </span><u>TopTenz.net.</u> http://www.toptenz.net/top-10-shortest-nba-players.php (Jan. 11, 2010)<o:p></o:p></span></span></div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com4tag:blogger.com,1999:blog-7561067142530984171.post-91378031357177130482011-02-22T16:27:00.000-08:002011-02-22T16:27:12.779-08:00Healthy Kids!This week I was lucky enough to reconnect with an acquaintance from my years in restaurants. She has started an initiative to promote healthy options for kids when families go out to eat (HOORAY!). If you're in Ventura, please go to <a href="http://www.first5ventura.org/">http://www.first5ventura.org/</a> for a list of restaurants participating in this event.<br />
<br />
Here's what Nicole hopes:<br />
<ul><li>Lots of families take advantage of "Good For Kids Restaurant Week" and restaurants see that health is good for business</li>
<li>Restaurants see how providing healthy options for kids is EASY!</li>
<li>Kids enjoy eating fruits, vegetables, and grilled lean meats instead of fried, fried, fried.</li>
</ul>Great job Nicole and everyone at First 5 Ventura for promoting healthy options for children. If you are in or around Ventura, please support these great restaurants!Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com1tag:blogger.com,1999:blog-7561067142530984171.post-86471541987113265132011-02-10T06:51:00.000-08:002011-02-10T07:06:01.831-08:00Beat The Winter Blues<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Georgia, "Times New Roman", serif;">As many of us find ourselves in the doldrums of winter, finding and establishing a satisfying workout routine may prove challenging.<span style="mso-spacerun: yes;"> </span>If you live in a snowy region of the nation, you might wonder how you can possibly get exercise a few times a week when you can barely walk outside.<span style="mso-spacerun: yes;"> </span>As a Southern Californian, I’ve got zero authority on the subject.<span style="mso-spacerun: yes;"> </span>However, friends and family in Park City and Boston confirmed my suspicions about great sources of exercise, and I’ll share their ideas.</span></div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-family: "Times New Roman";"> </span></span></span><strong>Snow Shoveling</strong> – this is an AMAZING workout, and I encourage all snowbound people to engage in it!<span style="mso-spacerun: yes;"> </span>Some sources estimate that you can burn over 400 calories an hour shoveling heavy snow.<span style="mso-spacerun: yes;"> </span>In addition, the constant lifting and pushing is a great resistance workout for your upper body and core.<span style="mso-spacerun: yes;"> </span>You’re also engaging in balance exercises as you try to avoid slipping on wet, icy cement.<span style="mso-spacerun: yes;"> </span>So, get out there today and find your driveway, make a path to your front door, or create a sled track in your backyard!</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-family: "Times New Roman";"> </span></span></span></span><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman";"> </span></span></span><strong>Downhill skiing</strong> – If you’re lucky enough to live in a mountainous region, try downhill skiing or snowboarding.<span style="mso-spacerun: yes;"> </span>Downhill skiing and snowboarding are great for both aerobic exercise and resistance training.<span style="mso-spacerun: yes;"> </span>Holding your position while going downhill works all of your muscles, and the challenge of getting back to the lift is an amazing upper body workout. <span style="mso-spacerun: yes;"> </span>You can burn 500-700 per hour!<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-family: "Times New Roman";"> </span></span></span><strong>Cross Country Skiing</strong> – There are two types of cross-country skiing: skate and classic.<span style="mso-spacerun: yes;"> </span>Skate skiing is best on groomed trails, while classic can be done on either.<span style="mso-spacerun: yes;"> </span>Many tracks have grooved tracks for classic skis.<span style="mso-spacerun: yes;"> </span>Cross-country ski packages cost about half of what a downhill package costs.<span style="mso-spacerun: yes;"> </span>Skis, boots, poles, and a tour may cost only $15-$20 per day!<span style="mso-spacerun: yes;"> </span>However, you may find free tracks in your area or you can head off the beaten path.<span style="mso-spacerun: yes;"> </span>Cross country skiing is a great winter sport option for all ages.<span style="mso-spacerun: yes;"> </span>If you decide you <i style="mso-bidi-font-style: normal;">love</i> cross country skiing and want to buy your own, but you don’t want to spend a fortune, you’re in luck!<span style="mso-spacerun: yes;"> </span>You can get a pair of brand-new cross country skis, boots, bindings and poles for around $350.<span style="mso-spacerun: yes;"> </span>Equipment exchanges or Craigslist may offer them for significantly less. <span style="mso-spacerun: yes;"> </span>Additionally, you don’t need to purchase additional clothing to do the sport.<span style="mso-spacerun: yes;"> </span>If you live in the cold, you’ve probably already got a base layer, shell, pants, gloves, and a cap. <span style="mso-spacerun: yes;"> </span>Cross country skiing burns 750-1000 calories per hour.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font-family: "Times New Roman";"> </span></span></span><strong>Snow Shoeing</strong> – A fun activity for people of all ages, snow shoeing gets you outside and off the beaten path.<span style="mso-spacerun: yes;"> </span>You can take your whole family out for the day for the inexpensive cost of rentals.<span style="mso-spacerun: yes;"> </span>A family of four may get out for less than $50 for a full day. </span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font-family: "Times New Roman";"> </span></span></span><strong>The Gym</strong> – If you’ve got a gym membership, USE IT!<span style="mso-spacerun: yes;"> </span>Get on the Stairmaster, exercise bike, elliptical, or treadmill for 30 minutes.<span style="mso-spacerun: yes;"> </span>Keep your heart rate between 55-75% of your max.<span style="mso-spacerun: yes;"> </span>If you’re so inclined, head to the weight room and engage in some resistance training.<span style="mso-spacerun: yes;"> </span>Your muscles and bones need the work, and you’ll feel great even on the gloomiest day.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font-family: "Times New Roman";"> </span></span></span><strong>Stair Climbing</strong> – if you are stuck in an office all day, take to the stairs on your lunch break.<span style="mso-spacerun: yes;"> </span>Bring a pair of athletic shoes to work and get cardiovascular exercise on your lunch break.<span style="mso-spacerun: yes;"> </span>Take the elevator to the first floor and head up as far as you can go.<span style="mso-spacerun: yes;"> </span>Save your knees and take the elevator back down.<span style="mso-spacerun: yes;"> </span>If you feel good, do it again.<span style="mso-spacerun: yes;"> </span>Try climbing for 15 minutes.<span style="mso-spacerun: yes;"> </span>Then, go eat your healthy lunch.<span style="mso-spacerun: yes;"> </span>You’ve just burned about 100 calories and done your resistance training!</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.<span style="font-family: "Times New Roman";"> </span></span></span><strong>Take A Walk</strong> – my friend in Boston told me that the challenge of taking a simple walk was a great winter workout.<span style="mso-spacerun: yes;"> </span>Scaling snow piles taller than her, avoiding slips on the ice, and jumping slush puddles worked up quite a sweat.<span style="mso-spacerun: yes;"> </span>Be careful when you’re out there!</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">8.<span style="font-family: "Times New Roman";"> </span></span></span><strong>Mall Walking</strong> – Many cities offer Mall Walking.<span style="mso-spacerun: yes;"> </span>You can pack up a stroller and get a great power walk at the mall before the stores open.<span style="mso-spacerun: yes;"> </span>I love this!<span style="mso-spacerun: yes;"> </span>Getting your workout in before 10 am is so empowering!<span style="mso-spacerun: yes;"> </span>You’ll feel great the rest of the day.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">9.<span style="font-family: "Times New Roman";"> </span></span></span><strong>Running</strong> – If the roads aren’t icy, don’t be afraid to head out for an invigorating run.<span style="mso-spacerun: yes;"> </span>Invest in a good pair of running tights, though.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">10.<span style="font-family: "Times New Roman";"> </span></span></span><span style="mso-spacerun: yes;"> </span><strong>Snowball Fight</strong> – If you’re not completely exhausted by doing all that other stuff, have a snowball fight.<span style="mso-spacerun: yes;"> </span>It’s fun.<span style="mso-spacerun: yes;"> </span>Be silly.</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Georgia, "Times New Roman", serif;">What To Do In A Blizzard</span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Georgia, "Times New Roman", serif;">Blizzard conditions turn everyday living into a hazard.<span style="mso-spacerun: yes;"> </span>Driving and walking may be impossible, so what do you do while you’re stuck inside?</span></div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-family: "Times New Roman";"> </span></span></span><strong>Wii Fit</strong> – The Nintendo Wii offers a great workout.<span style="mso-spacerun: yes;"> </span>Get the whole family involved in boxing, running, bowling, golf, tennis, or any other sport.<span style="mso-spacerun: yes;"> </span>You’ll have fun a work out while spending some time bonding with your family.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-family: "Times New Roman";"> </span></span></span><strong>Dance Party, USA!</strong> – Get your favorite dance songs blasting on iTunes and have at it!<span style="mso-spacerun: yes;"> </span>A mere 30 minutes of dancing can burn about 100 calories, and you’ll get comic relief from everybody’s awful moves. <span style="mso-spacerun: yes;"> </span>Find out if the Hokey Pokey really <i style="mso-bidi-font-style: normal;">is</i> what it’s all about. <span style="mso-spacerun: yes;"> </span>Have fun, and be silly!</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-family: "Times New Roman";"> </span></span></span><strong>Exercise Videos</strong> – Blizzards are a great time for your favorite exercise videos.<span style="mso-spacerun: yes;"> </span>Dust off your yoga DVD or vintage Jane Fonda and get moving.<span style="mso-spacerun: yes;"> </span>You can also find exercise programs streaming on YouTube, On Demand, and Netflix.<span style="mso-spacerun: yes;"> </span>Some workouts only take 5 minutes!<span style="mso-spacerun: yes;"> </span>Spending some time stretching, working out, and cooling down will both elevate your mood and keep you healthy.<span style="mso-spacerun: yes;"> </span>Get the kids involved, too.<span style="mso-spacerun: yes;"> </span>They’ll have a great time kicking and jumping along with you.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Georgia, "Times New Roman", serif;">Mercifully, winter doesn’t last forever.<span style="mso-spacerun: yes;"> </span>In a few months, the snow will melt and you’ll be able to ride bikes and hike again.<span style="mso-spacerun: yes;"> </span>Until then, keep your heart pumping and your body moving.<span style="mso-spacerun: yes;"> </span>Take control of your mood and your health by creatively engaging in fun winter activities.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Georgia, "Times New Roman", serif;">What do you do to stay fit in winter?<span style="mso-spacerun: yes;"> </span>How do you beat a gray, snowy day?<span style="mso-spacerun: yes;"> </span>Please leave comments and share.<span style="mso-spacerun: yes;"> </span>Your great ideas help everybody!</span></div>Anonymoushttp://www.blogger.com/profile/00128311764742930334noreply@blogger.com2