This just in...

"Fitness Enthusiast Declares Cheat Meal Not Worth It"
  
Please allow me to say... EWWW... I feel disgusting! I usually plan once per week to take a cheat meal and a separate cheat snack. I haven't taken the cheat meal in around 2 weeks, or so. I've taken my cheat snack, but always came in under calories for the day, so they really weren't BAD cheats... Until tonight. I ate well all day, and then, BOOM!!!!! I got it in my head that it is Saturday night, and, well, weekends are made for cheaing, right?

So, after having 2 wonderful weeks and feeling great for days on end, I decide that I'll take my cheat meal. I figured I deserved to eat what I wanted. We decided on Carino's, because I was craving pasta. (my arch enemy. I LOVE pasta....) I really wanted the Baked Cheese Tortelloni. We checked the menu so Brian could decide, and there it was... the Chicken Parmigian. *OHHHHH AHHHH* (Hear heavenly music, or maybe a Gregorian chant might be more appropriate)

I suddenly couldn't decide what to get! I was the fat me all over again. I ended up talking Brian into getting one of the ones I wanted, so I could taste both. The thought of getting one without the other terrified me. What if I was dissatisfied with the one I chose?!? Then my cheat would be totally not worth it.

Long story short? I'm stuffed to the gills.

Now, don't get me wrong. I enjoyed every bite. It WAS good.... on the way DOWN. Once it hit, I felt like I'd swallowed a lead balloon. YUCK!!! I feel disgusting. And do you know what's worse? My calorie deficit is 0 for today. Yup, a big fat ZERO! (as close as I can figure on calories, b/c Carino's doesn't post their nutrition info). I drank a lot of water on top of the food to add to my misery. Yes, I did that on purpose. I want to remember the way I feel right now. I want the pain and heaviness in my midsection to imprint itself on my psyche.

Why in the world would I EVER want to do this to myself again?!? Why waste the calories?!? I'm happy to say that I've realized I don't like eating this way; my BODY doesn't like eating this way. Next time I want something really bad for me, I pray that I can remember this. The 'joy' of tasting that food in NO WAY compares to the high I feel when I workout hard and come in 1100 calories short for the day. NO CONTEST.

I can remember this now. I'm in this for me. I'm in this for life.

Team Beachbody - Home

Team Beachbody - Home

The scale's the thing...

Dear  boys and girls,

This may come as a news flash to some, but the scale is one of best AND worst things you can use for your healthy journey. What?!? The scale can be bad?  Yup.

For a long time, (as in since my oldest was born 7 yrs ago...) I have been a slave to the scale. I was only concerned with the number on the display. When that number didn't change as quickly as I thought it should, or, GASP! changed in the wrong direction, it would crush my spirit. I would be devastated and, since I'm an emotional eater, I'd make matters worse by easing the disappointment with food. Did that help me next time I was on the scale? Um, no. Duh. And then I'd do it again... I'd give up on my workout program, b/c, well, obviously it wasn't working... I'd give up on ME. This is why I've been overweight for years. I allowed myself to be stuck in the cycle.

I had always read about the importance of taking measurements, but never did. I thought it was a waste of time. There was no way I could measure in the same spot. What if I drew the tape in too tight? It's too subjective, right? The scale doesn't lie. I was zoned in on the need to be 125 lbs. I didn't care what size that made me. It was all about the number.

It IS all about the numbers, but not just the one that stares back from the scale. I can not stress enough that you must take your measurements. It is SO important! Since 4/9, I have not lost 1 single ounce. That would have discouraged the OLD me, but what's different now?

People, I TOOK MY MEASUREMENTS!!!! In the same time, I have lost lost 1" off of my waist, 1/2" off of my hips, and 1 and 1/2 " off of EACH thigh. I have gained 1/2" on each bicep. (Oh, yeah, muscles! And muscles burn fat!!) The scale didn't budge, but the FAT DID!!! I'm feeling pretty awesome today. Yep, pretty awesome. And it's all because I measured myself.

I know the scale is the "easiest" number to track. But here's some tips to make taking your measurements a little easier. Soak them up, and then GO TAKE YOURS!!!

Start by wearing tight fitting clothing (or no clothing) and make a note of what you're wearing so you know to wear the same clothes the next time you measure. Here's how to do it:

•Bust: Measure around the chest right at the nipple line, but don't pull the tape too tight.

•Chest: Measure just under your bust

•Waist: Measure a half-inch above your belly button or at the smallest part of your waist

•Hips: Place tape measure around the biggest part of your hips

•Thighs: Measure around the biggest part of each thigh

•Calves: Measure around the largest part of each calf

•Upper arm: Measure around the largest part of each arm above the elbow

•Forearm: Measure around the largest part of the arm below the elbow.
 
WARNINGS:
Hold the tape measure firmly but do not squeeze or dig into the skin..
Stand as you normally would. Don't cheat by sucking in your stomach..
Have someone help you take measurements if possible. This will make it easier to keep the tape measure level.

Today was... a day...

Dear boys and girls,

Wow. Today was a day. I have no nifty jewels of wisdom up my sleeve for tonight's post. Hmm.. I'm sorry. I'm battling a nasty case of strep. Yuck! It's had me down for the count for a few days now, and the lack of sleep is really catching up with me.

BUT - I had excuses NOT to work out. Yup. Yay! I'm not supposed to work out - Dr.'s orders. He said I get a pass of fitness for at least 4 days. What did I do?

I rocked it! I took my 2 rest days last week, where normally I would've only used one, but I couldn't stay away from my workouts. I MISSED them. Yup! You heard me right. I missed them. So I put the DVD in and did what I could. They were ugly, and they wiped me out, but I did them. I feel accomplished.

It is a major milestone to WANT to complete one's workout. Not there yet? That's ok!
You know what ELSE is a major milestone? Doing your workout ANYWAY, even when you don't feel like it. Just because it's what you said you were going to do. You are committed to you and to your success.

Pigs for fitness, right? ;0)

'Night all!

10 Easy Ways to Cut Calories

I know this isn't about why we should workout, but I saw this, and couldn't help but share!

Enjoy!

By  Susan Burke March

Keep it light, man! Before heading to the kitchen, remind yourself that you can lighten up (and lose weight without trying) by merely cutting calories you won’t even miss. Instead of full-fat mayonnaise, reach for fat-free. Instead of whole milk, get acquainted with some very tasty nonfat substitutes. For most full-fat dairies, dressings and dips in the marketplace, there are acceptable alternatives. You name it, they make it with a lower fat and calorie profile — and it tastes good.

Review your recipe file with a fresh eye. Rethink your kitchen experience — from the way you cook it to the type of pans you use — and apply these slimming solutions.

1. Nonstick: Stock up on nonstick pans for baking and grilling, breads and cookies, sauteing and even for soup. Nonstick is one of life’s little pleasures because you don’t need oil. Instead use a little cooking spray, wine, water or juice.

2. Method: Bake, broil, grill, poach or saute foods instead of deep-frying.

3. Reduce: Simply reduce the amount of fat and/or sugar in your recipes. For example, replace half the oil with applesauce or fruit puree for an equally moist muffin or cake; use one-third less sugar in cakes or cookies and use dried fruit, not sugar, to add sweetness to cereal. Experiment with sucralose (Splenda) for baking.

4. Baste: Instead of basting the turkey with butter or margarine, cut the saturated fat — and especially trans fat — by basting with flavorful vegetable broth, white wine or orange juice (my personal favorite!)

5. Lean: Buy the leanest cuts of meat and trim all visible fat before cooking. Pam Ofstein, Director of Nutrition Services, recommends ground round, at least 91-percent lean. Lighten it up even more by replacing a third of the beef with ground turkey breast. Just be sure to buy turkey breast –”ground turkey” could also contain skin and dark meat, nutritionally no better than ground beef.

6. Dairy: Buy low-fat and nonfat varieties of milk, sour cream, yogurt and cheese. Low-fat buttermilk works great as a substitute for whole milk in any recipe. Nonfat evaporated milk works famously in dishes calling for cream, like sauces, pies, ice cream and, of course, in tea and coffee. Don’t confuse “evaporated” with “condensed” milk, which is heavily sweetened with sugar.

7. Chocolate: Why deny yourself the sensuous pleasure of chocolate when there’s cocoa? Three tablespoons of cocoa and one tablespoon of canola oil lowers saturated fat compared to one ounce of baking chocolate. Check out the chocolate pudding recipe below!

8. Eggs: When cooking, just substitute two egg whites for one whole egg (the fat, cholesterol and most of the calories from eggs are in the yolks). I make my “famous” frittata for two with six whites and two whole eggs, cutting calories without flavor. My secret: Add a clove of minced garlic, plus herbs and spices and 1/3 cup of low-fat buttermilk.

9. Crumbs: Substitute crunchy cereal for higher-calorie commercial bread crumbs. I like to use crushed corn flakes or Grape Nuts.

10. Cut: Make servings smaller. Americans suffer from “portion distortion” and think everything needs to be bigger to be better. Use smaller plates, and make that cake serve 12 instead of eight.

'Cause this was kinda fun...

Dear boys and girls,

You know I'm trying to be informative and explore some different reasons to workout, some of which have nothing to do really with getting healthy.

So, here's today's:


Some of the Top Reasons Never to Quit!

Yeah, yeah... I know. Working out is about the healthy lifestyle. It's great that, because of it, you will live longer, feel healthier, have more energy, prevent diseases, decrease stress, get sick less often and all that other stuff.
But let's be truthful for a second. Did you start working out so that you could prevent some future disease that you might get someday in the distant future?
I seriously doubt it. Here are the real reasons why we started or are starting working out. Modify this list so it fits your life and print it out. Put it in your car or in your bathroom so you see it everyday and read it before you decide to skip a workout or eat fattening foods.
     10. Swimsuit Season.

Just think of the first time you take your shirt off or put on a bikini this summer. Won't it feel great to know that everybody is looking at you? You will pull your shoulders back and stand tall knowing that you are looking good. Seriously imagine this happening. Don't just read this paragraph and go on. Take a minute to make a detailed mental picture and make it last for a few minutes. Imagine your friends, family, and complete strangers looking at you. Think of your favorite beach or swimming area. Just as motivating can be the thought of not working out and then getting into a swimsuit looking as you do now. Scary, huh? (Right: Bob & Rady.)

     9. Some Jerks Expect You To Quit.

Many of us know those people. You tell them that you are starting a workout program and they just roll their eyes. "Yeah, I'll believe it when I see it!" They expect you to fail and never expect to see any changes. They don't think you can do it. You will prove them wrong and you will love to see the look on their faces when you succeed. Take a minute and right now and create a list of names of these people. It may be one person or it may be many. Write them down and look at these names before deciding to miss a workout!

       8. Being Strong!

One of the top reasons that people workout is to become strong. Superman is my biggest hero. It just feels great when somebody asks you to open the bottle of ketchup instead of the 10 people sitting next to you. Won't it be great to have people notice that your posture has improved? 

     7. Feeling Good About Yourself.

We all know that you don't look much different after one week of working out. Isn't it weird though that you suddenly find yourself flexing in the mirror a lot more often? You walk around just feeling better looking even if you haven't changed at all yet. This self confidence can extend itself to other parts of your life and make you an overall more successful person.

     6. Feel Good When You Run Into Old Friends.

How many people can you name that gained a lot of fat almost immediately after high school? A lot. How many people can you name who are now in better shape? Not many... if any. We all love to gossip about how we ran into Bob Smith and couldn't believe how fat he had become. His face was all pudgy and his body looked bloated. Don't let that be you! Be the one who people can't believe how great you look. Let them wonder how you did it. Write down a few names of people you haven't seen in awhile who you would be happy to impress. A good list would include ex-girlfriends/boyfriends, people who used to look better than you and knew it, people from past sports teams that you were on... etc.

     3. Succeed In Life.

If you have a job where you see new people often, this could be important. Better looking people have a better chance of getting the best jobs, getting promotions, making the sale and being respected. This may not be morally right, but it is true. We naturally trust good looking people. Many people also assume that fat and out of shape people are lazy, dumb, rude and untrustworthy. This has been proven by many studies. Think of how a good personal appearance can benefit you in your current job. Write these thoughts down now and be specific.

     2. Have The Dream Life!

Most people's idea of the perfect life would be to be rich, smart, good looking, buff, tan and happy. Obviously, working out can help you become better looking and muscular. It will help you have more energy and feel better about yourself. These will naturally help you to be more successful in your career, whatever that may be.  YOUR life can be a dream life when you feel good enough to DO things! =0) 

     1. [insert YOUR reason here]
         The most important reason to workout is WHATEVER got you going! Keep that close to your heart and 
         remember it when you don't 'feel' like it! 


Now, get off the computer and go do something active!!! 


Have a great night, guys! 


Coach B

Reasons to workout that might surprise you...

Dear boys and girls,

Working out is good for your body. We know that, right? But sometimes the simple fact that it will cause us to shed fat and gain muscle doesn't seem to be enough to make us want to do it. Over the next few weeks, I'm going to be covering a myriad of exercise benefits. I think some of them will surprise you!

Day 1
Copied from EverydayHealth.com

Medically reviewed by Pat F. Bass III, MD, MPH

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You know how great you feel after a tough workout — a long run, bike, exercise machines, or a good game of tennis. Though you're sweaty and exhausted, you notice the exhilaration shows in your glowing skin. Your skin is flushed from more than that healthy sweat you just worked up — exercise can really improve your overall skin health and quality. Exercise offers a number of benefits for your skin, and should be considered an important part of any skin care regimen. So, add a vibrant complexion to good health and a toned body when you reviewing your reasons for getting in a daily workout.

5 Ways Working Out Benefits Your Skin

Beyond heart health and bone building, exercise has a positive effect on your skin’s appearance, too. Here’s why:

1. Exercise makes you sweat. Sweat purges your body of toxins that can clog pores and plague your skin with pimples and blemishes. "The body only has so many mechanisms to rid itself of toxins — the kidneys, the liver, and the skin," says Sandra M. Johnson, MD, a dermatologist with Johnson Dermatology in Fort Smith, Ark. "Exercise increases blood flow to the skin, increases neuronal stimulation, and allows the sweat glands to increase their functions and rid the toxins." Once you sweat out those toxins, it's important to wash them off — you don't want to leave them sitting on your skin. Always shower after a workout to prevent bacterial or fungal infections that may occur from dirt clogging up your pores.
2. Exercise tones your muscles. The more toned you are beneath your skin, the healthier your skin will look and feel. The stronger and firmer your muscles are, says Johnson, the more support your skin will have, and the more firm and elastic it will appear. (The best way to remove cellulite, which IS just fat, is to combine daily cardio with 2 to 3 days of strength training per week.)
3. Exercise boosts oxygen and blood flow to the skin. Studies have shown that regular exercise boosts blood flow enough in type 2 diabetics to help reduce the risk of skin problems that lead to amputation. Exercise gets the blood flowing, and that increased blood flow carries more oxygen to the skin. The boost in blood flow and oxygen to the skin cells also carries nutrients that improve skin health, supporting all the effort you make with moisturizers and other skin care products on the skin surface.
4. Exercise eases stress. Exercise has long been known as a great way to relieve stress. Those mind-body benefits may extend to your complexion. Though studies are small, some show that stress may worsen, if not actually trigger, acne. Stress may also trigger flare-ups of psoriasis. It’s known to boost hormone production and suppress the body's ability to heal, but regular workouts can keep stress — and possibly hard-to-manage skin conditions — under control. When you’re feeling tense, let exercise keep any frown lines at bay, too.
5. Exercise gives your complexion a beautiful, natural glow. When you exercise, your skin begins to produce more of its natural oils that help skin look supple and healthy. While that can naturally moisturize skin, remember to cleanse your face gently as part of your skin care routine when you shower to prevent any breakouts.

Make exercise your secret skin care ingredient for a young, healthier, and smoother complexion.

Jumping those Hurdles

Dear Boys and Girls,

I found this informational article, and thought you might enjoy it!


You probably had a lot of enthusiasm for the first few weeks—you exercised regularly, probably even improved your endurance and strength by now. But as the weeks go by, more obstacles start to creep in. Don’t be dismayed! The good news is that there are plenty of helpers to get you over those exercise hurdles.

Hurdle #1: "I don’t have enough time to exercise."

Helpers:

*Choose a Beachbody program to do AT HOME. It will save you tons of time.
*Take your gym bag to work and exercise during lunch. Having your gear with you will also make it easier to go straight to the gym after work.
* Exercise in smaller intervals of time. Three 15-minute "mini workouts" spread throughout the day can be just as effective as one 45-minute session. Try to fit in a mini workout first thing in the morning, during breaks, at lunch, and after dinner. Don’t have 15 minutes? Any interval (even 5 minutes) is better than none.
* Do your workout first thing in the morning, when you are less likely to be distracted by other daily tasks.
* Find ways to squeeze extra activity into your normal routine. Take the stairs instead of the elevator, stretch at work, or ride the stationary bike while watching TV. Do crunches and other strength exercises during commercial breaks.
* Instead of meeting your friends for lunch this weekend, meet them for a leisurely walk or nature hike.
* Spend time with your family and kids doing fun activities. Instead of going to dinner and a movie, try: miniature golf, riding bikes, playing at a park, ice skating, playing in the snow, or practicing your child’s favorite sport with them. Geocaching can be a fun activity for the whole family.

Hurdle #2: "I'm discouraged since I don’t seen immediate results."

Helpers:

* Set challenging, yet attainable, short-term and long-term goals. Don’t forget about The Importance of Setting Medium-Term Goals.
* Track activity on a daily basis (what you ate, your activity level), but measure results (weigh-in, inches lost) every week or two in order to accurately observe progress.
* Use more than just weight loss to measure success. For instance, look for positive changes in your energy, stress, endurance, strength, blood pressure and cholesterol levels. All of these should improve when you implement healthier habits.
* Set rewards for meeting daily, weekly and monthly goals. Whether it’s a massage, video rental, or a vacation, pick something that is meaningful (and financially affordable) to you.

Hurdle #3: "I’m experiencing 'burnout' on my current program."

Helpers:

* Change your routine! Workout in the morning or midday instead of the evening. If you usually exercise outdoors, bring it inside and try a new piece of cardio equipment or fitness video. Take a class at your gym. Even just changing the order of your exercises can fight boredom.
* Set simple goals at first—ones that may even seem easy like walking for 5 minutes. Gradually build up by adding more difficult goals. Increase activity (time, distance) and intensity (speed, resistance, incline) as you gain success and momentum.
* Find a fitness buddy who has similar goals; make regular appointments to exercise together. A buddy can also be comforting when you’re afraid to try something new like join a gym or take that Yogilates class.
* Do things you enjoy! Exercise doesn’t have to be a "work" out. Play soccer, basketball or another game instead of just jogging or riding the stationary bike. Learn karate or tae kwon do. Take a ballroom dance class with your partner.

Hurdle #4: "I don’t have the support of my family and friends."

Helpers:

* Join a support group on message boards. When you’re going through similar challenges together, you can encourage and make each other accountable.
* Ask a co-worker, friend, neighbor, or fellow gym member to be your workout buddy.
* Speak positively about your healthy nutrition and exercise routine.
* Develop a reward system for yourself. If others won’t congratulate you, congratulate yourself!
* Tell them how important these changes are to your health and happiness—and how that affect their lives too. Your loved ones should be there to support you, not sabotage you. Ask them for support, even if they may not be willing to change their own habits.