ABSolution 4 Her

MOVING DAY!

2009-10-07T15:12:00.003-05:00

Attention all followers....please change the address you have to my new blog -- www.michellemyerswrites.blogspot.com. I've combined all my blogs to be in one spot! Thanks for following -- see you at the new address!

Staying Health-Conscious in College

2009-08-18T08:58:00.004-05:00

New city, new friends, new classes, new life. No parents, no busy work, no students there simply because they are required by law, no more 8am-3pm days of class without a break. Best of all? Total freedom.

There's no question about it; college is awesome. But as fun and rewarding as it can be, the college lifestyle can be devastating for your overall health. Everyone talks about the "freshman fifteen" but no one likes to talk about the 15 lb. weight gain that happens sophomore year...junior year...senior year...Over a 4 year degree, that means you could enter college weighing 125 lbs. and graduate weighing nearly 200!

Maintaining a balanced diet and exercise routine can help combat excessive weight gain in college. Here are some tools that will help you get your degree without packing on the pounds.

Nutrition Tips:

1. Always eat breakfast. Whether you scramble out of bed at 7:55 to get to your 8 am Chemistry Lab without time for food or just think your stomach doesn't wake up until noon, you need to eat something to get your metabolism going for the day. Aim for something with a balanced percentage of carbs, protein and fat. A great on-the-go breakfast is making your own trail mix. Mix 8 natural almonds, 1 cup of Kashi GoLean cereal, and 1/3 cup dried cranberries into a Ziploc bag. Even if you wake up late, you know you'll have something on hand to start your day off right.

2. Eat 5-6 small meals a day. Eating frequently will not only keep your metabolism at a steady rate, but it will prevent you from getting super hungry and eating everything in sight. It's easier to turn down that midnight pizza order when you feel full from throughout the day.

3. Pack snacks to take with you. Late night cram sessions in the library and dinner-time group project meetings may leave you craving fast food or stuck getting something out of a vending machine. Protein bars, nuts & dried fruit, and bags of whole grain cereal are just a few ideas of things that can easily fit into your purse or backpack.

4. Drink water. Don't let your body trick you into thinking you're hungry when you may actually just be thirsty. Drinking water helps keep you hydrated and full, especially when you are inbetween meals. Avoid empty calories from beverages that have no nutritional value such as sodas, alcohol and sugary juices.

5. Just because it contains the word "salad," that doesn't automatically mean its healthy. Dieters are naturally drawn to salad bars because it seems safe. However, dining hall salad bars are loaded with high-fat options including creamy dressings, bacon, cheese and butter-drenched croutons. Choose dark leafy green lettuce, load up on veggies, add 4 oz. of grilled lean meat, and serve oil-based viniagrette dressing on the side.

Fitness Tips:

1. Leave yourself enough time to walk or bike to class. You know you're going to have to sit through class, so be active while you can. Walking between classes will be a good stretch for your legs and give you enough of a mental break to help you go back into learning-mode for your next class.

2. Play intramural sports or get involved in group exercise classes at your campus gym. These are great ways to meet new friends and stay in shape at the same time.

3. Take your phone calls home outdoors...(or to a treadmill if it's too late at night.)strong> Between your parents, siblings, friends at other schools, etc., you're going to have several phone calls to make each week. Instead of sitting in your dorm room, head out for a walk while you catch up with friends and family. Every little bit helps!

4. Choose your electives wisely. Every degree program has a certain amount of free electives. Do you really need to sit through the History of Rock 'n' Roll? Try weight lifting, swimming or dance to get activity for class credit instead.

5. Watch out where you work. If you're biggest weakness is high-fat Mexican food, it's probably not a good idea to wait tables at On the Border. Or if you tend to snack when you're sitting around, a desk job may not be the best fit for you. Explore different opportunities, and try to find a job that won't leave you constantly inactive or tempted.

Remember, college is your first time out on your own. You are setting your personal habits for the rest of your life. Take this opportunity to get off to a fresh start that will benefit you for a lifetime!

September SHAKEOLOGY Challenge

2009-08-16T22:12:00.001-05:00

Got plans for September? I have an idea - TAKE MY SEPTEMBER SHAKEOLOGY CHALLENGE! :)

Beachbody has a special offer right now that you don't want to miss. (Keep reading below for more info about Shakeology, but check out these cool bonuses first!) First of all, if you order Shakeology on Home Direct (meaning it ships automatically to you once a month), Beachbody will give you FREE shipping! You have the freedom to cancel whenever you wish...but once you taste it, I don't think you will!

ALSO, you can also get 2 *BONUS* Shakeology DVD workouts - a $30 value that you get absolutely free with your order of Shakeology!

So...for just $120, you will have your workout and one meal for everyday of the month paid for!

Now, I said $120 and you may have just been intimidated by the price. I understand. I'm not gonna lie - That was my initial reaction too. However, once I actually thought about it I realized that I would actually save money with Shakeology.

Here’s how...

The retail price for Shakeology is roughly $120 for a one month supply (30 servings at one serving per day). Shakeology is a meal replacement shake based on whole foods that can help you lose weight, feel energized, improve digestion and regularity, lower your cholesterol and detoxify your body. I have personally experienced these effects and have many people tell me that they have too. (Not to mention - it actually tastes REALLY good!) I look forward to my Shakeology every day because I know that I feel better and that I am healthier for it. You can choose between Greenberry and Chocolate flavors. (I've attached the nutrition information below for Greenberry...but the Chocolate nutritional values are very close to the ones below!)

To hear more success stories, check out www.shakeology.com. I don't doubt after reading this that you will want to try it...but you may still be asking, "Where does the 'save money' part come in?"

There are two BIG ways to save money with Shakeology so that YOU can finally get yours. One way to save is to do your purchasing using the huge coach discounts and the other way to save is the value of Shakeology as a meal replacement. I'm going to break both ways down for you so you can see how valuable these savings are in terms of saving you a good chunk of money.

Shakeology is a MEAL REPLACEMENT. You are going to spend money on your meals anyway. There is no way around that. Spend your money replacing just one meal per day with Shakeology, which typically is going to be more nutritious, have fewer calories, and honestly, more filling, than most "fast" foods. Shakeology is about $4 dollars per meal retail. When you consider that the typical fast food meal is around $6, the average Starbucks drink around $5, it seems that Shakeology is actually an inexpensive meal -- while you are getting far more nutrients that your body needs in far less calories. It is a WIN - WIN - WIN situation.

Not to mention.....free shipping and 2 FREE DVD workouts!

Create a FREE account on my Beachbody Products page at www.teambeachbody.com/chellemyers so that you can purchase Shakeology for yourself at retail price today and save using Shakeology as a meal replacement. (Plus, I have been experimenting for about 4 months now...I have many ideas for recipes and savings so make sure you take advantage of my free service to help YOU get the most out of your health and your purchases.)

P.S. This deal won't last forever, so be sure to act now! Message me on Facebook or email me at coach.chelle@gmail.com if you want more information.

Michelle's 60 Day Health & Fitness Challenge

2009-07-25T13:19:00.001-05:00

Okay, here's the deal. There's rarely a day that goes by that I don't get a Facebook message or an email from someone in my life who wants my advice on fitness or nutrition. It makes sense - I pretty much make it known that when it comes to anything to do with health, I'm borderline obsessed.

I ALWAYS reply. Why? Because YOUR health is important to me too.

Here's what I find though: People are curious about fitness. They want to know my opinion on what I think they should do...but at the end of the day, 90% of the time, they don't have enough incentive to follow through and make a change.

That changes August 17.

I've decided to launch a 60-Day Health and Fitness Challenge for everyone in my life who wants to participate...but that's not all....

THERE ARE PRIZES. GOOD PRIZES - LIKE "YOU WANT TO WIN, I CAN DO ANYTHING FOR 60 DAYS" KIND OF PRIZES.

Here's what ALL participants have to do:

***You must decide that you are willing to make a commitment for 60 days. Basically - August 17 through October 17, you WILL exercise, eat healthy, get enough sleep, etc.***

From there, you have *THREE* options for ways to participate in the challenge.

1. Beachbody has just launched a new workout called INSANITY....high-intensity bootcamp style training workouts. It comes with 10 workout DVDs that are incredible AND a 60-day nutrition plan - full of recipes that are both healthy for you and easy to make! So 60 days...2 months of personal training and your own dietitian for less than $2 a day! Plus, you'll have me to guide you and motivate you EVERY step of the way. You can check it out and buy it from http://www.teambeachbody.com/chellemyers (Maybe it's been a while since you've worked out and you think INSANITY may be a little too much for you right now. Email me to ask about some of the other workouts Beachbody offers, and we can work to find one that will work for you.)

2. As a newly-certified NASM Personal Trainer, I can write you a 60-day workout plan. You and I will dialogue back and forth to see what types of exercise you prefer, and I will have a workout plan in your hands before the challenge begins on August 17. In order for you to pick this option, having a gym membership is preferred, but at the bare minimum, you must have access to weights and be willing to run or do some form of outdoor cardio. This option will cost you $50 - less than $1 a day!

3. Maybe it's not the workout part that you struggle with. Maybe it's the nutrition part. You will be in charge of your own workout - what you do, etc., but you and I will discuss your eatings likes/dislikes, and I will come up with a nutrition plan for you composed of 15 breakfast recipes, 15 lunch recipes, 15 dinner recipes and 15 snack recipes. This option will cost you $40 - less than 75 cents a recipe!

Decide ASAP which option will work best for you, then email me or message me to let me know what your commitment is. I'm SO excited to help you reach your goals. Don't let it stop with a desire to change - DO something about it, and let me help you!

If you have ANY questions about anything, email me at coach.chelle@gmail.com or send me a message on Facebook.

Favorite Products: Granulated Stevia Powder

2009-06-22T09:04:00.007-05:00

Sugar, Splenda, Sweet & Low, Equal....there are so many sweeteners out there - but which one really is best for you? Here is one of my PERSONAL favorite products - and a special savings for my blog readers thanks to my friends at Jay Robb Enterprises, Inc.

Here is the info straight from Jay Robb's website!

STEVIA IS NOT A SWEETENER BUT...

Our new granulated Stevia powder is spoonable like sugar and dissolves almost instantly, even in cold beverages like fresh made lemonade. 200-300 times sweeter than sugar, Stevia creates an intense effect upon the taste buds without raising blood sugar levels. Research indicates that both diabetics and persons suffering from hypoglycemia may use Stevia.

"I use 1/2 to 1 tsp of the powder in my yogurt mix each day and it turns sour tasting yogurt into a creamy dessert that tastes like pudding. It also sweetens lemonade, limeade, orange juice, grapefruit juice, herb teas, regular iced and hot teas, and is also tasty in baked goods and other recipes including JayCookies and Macaroons."
—Jay Robb

Our Stevia comes in 10 oz jars that should last an individual 30-60 days. Stevia has been used in Japan since 1970 with no reports of any side effects. Stevia has been used around the world with no reports of any problems for over 40 years now. Stevia is heat stable to 392 degrees Fahrenheit so is great for baking.

Nutritional Information:

Serving Size: 1 scoop (scooper inside container)
Servings per container 113
Amount per serving:
Calories 10
Total Fat 0g
Cholesterol 0g
Sodium 0g
Total Carbohydrate 2.5g
Dietary Fiber 0g
Sugar Alcohol 2.5g
Protein 0g

Other Ingredients
Erythritol (a natural fiber from vegetables, fruits and grains)

Our ingredients contain No gluten, No msg, No casein, No artificial colors or flavors

Jay Robb's Stevia is a dietary supplement extracted from leaves of the Stevia plant.

Stevia Powder to Sugar Conversions

Use Stevia for baking and in drinks instead of sugar. Most people prefer the Stevia powder for drinks such as coffee, tea or blender drinks. It works great to even sweeten up a Jay Robb egg protein shake.

1 Jay Robb Stevia scooper = 1/2 tsp of Stevia powder
1/2 tsp of Stevia powder = 2 tsp sugar
3 tsp of Stevia powder = 1/4 cup of sugar
6 tsp of Stevia powder = 1/2 cup of sugar

Order as much as you want between now and July 2, and you can save 15% off - that's a serious deal! Either order online, or phone in your order using the information on the coupon above.

Enjoy, and thanks again JayRobb.com!

Recipe of the Week: Tangy BBQ Chicken

2009-06-16T15:21:00.002-05:00

School's finally out, and summer is in full swing. With Independence Day right around the corner, invitations to backyard barbeques keep rolling in. Here is one of my favorite recipes for BBQ chicken that is a crowd pleaser...without being a diet buster! Enjoy!

Tangy BBQ Chicken(Serves 4)

You will need:

1 lb. boneless skinless chicken breasts
4 TBSP reduced sodium ketchup
3 TBSP cider vinegar
1 TBSP ready-made white horseradish
2 tsp Splenda brown sugar blend
1 garlic glove, finely chopped
1/4 tsp dried thyme
1/4 tsp black pepper

Instructions:

1. Preheat your grill to medium.

2. Cut chicken breasts into halves.

3. In a small saucepan, combine ketchip, vinegar, horseradish, brown sugar, garlic and thyme. Mix well and bring to a boil over medium-low heat. Cook, stirring frequently, until thickened. (Should take about 5 minutes.) Remove from heat, then stir in the pepper.

4. Brush the tops of the chicken pieces lightly with sauce. Place the chicken, sauce-side down, on the grill rack, and brush the other sides of the chicken lightly with the sauce.

5. Place the chicken about 3 inches from the heat, basting with remaining sauce and turning until no longer pink in the center. (Should take 5-7 minutes per side.)

6. Let the chicken stand 5 minutes before serving.

**Option, you can double the sauce recipe to serve the sauce on the side with the meat for an extra burst of BBQ flavor!**

Exercise of the Week: Sumo Squat

2009-06-04T13:27:00.001-05:00

Have you ever seen a sumo match? These wrestlers may look funny (and flabby - I will spare you an actual picture), but they're actually powerhouses of strength and balance.

In the beginning of a match, the two opponents face off while performing a special type of squat in slow motion. Lifting one leg while leaning to the side, the wrestler uses his full weight and power to strike the mat. After repeating this move with the other leg, the wrestler then sinks down into a deep, wide-legged squat.

You'll probably never have to intimidate a competitor in the ring, but doing this sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no loincloth required! :) Good news for you...and anyone who works out near you!

How it's Done:

1. Stand with your feet as wide apart as possible while pointing your toes outward.

2. Lower your body until your thighs are parallel to the floor.

3. Hold for a beat, exhale, then press back up to starting position. Repeat.

4. Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.

5. Extra challenge needed? Put a dumbbell in your hands and add some extra weight!

EASY Mango Salsa

2009-05-28T07:54:00.002-05:00

I love unique salsa...but who has time to make it from scratch? That's why this recipe is so easy. With very little effort, you can create a salsa that no one will know started with your favorite prepared tomato salsa. Enjoy this summer twist on the most popular topping or dip.

Makes about 1 1/2 cups

You will need:

3/4 cup prepared tomato salsa
1 large ripe mango, peeled and diced
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro

In a small bowl, combine salsa, mango, lime juice and cilantro.

NUTRITION INFORMATION per tablespoon:
8 calories; 0 g fat
2 g carbohydrate
29 mg sodium
29 mg potassium.

Don't stop limit yourself to chips and dip with this recipe. Try it with veggies, mix it in scrambled eggs, or serve it on top of grilled chicken or white fish. Yum!

Exercise of the Week: Plank

2009-05-26T14:21:00.003-05:00

"The Plank" — it sounds scary, and it's probably just as uncomfortable as "walking the plank" with a gang of sword-waving pirates behind you...but it's also one of the best core exercises you can do.

Notice I said core exercise - not just an exercise to work your abs. The plank will help you build your coveted six pack abs, but it also works your entire core: abs, obliques, hips, and the transverse abdominis (the deepest of the abdominal muscles that wraps around your spine for protection and stability).

There is good news! The plank can be done anywhere, requires no equipment and involves no movement or crunching motions at all. Bad news? It's still quite difficult and should only be attempted after you've mastered the traditional crunch and sit-up exercises.

How to Do the Plank

1. Get into a pushup position, but place your elbows on the ground instead of your hands.

2. Keep your body as straight as possible from your head to your toes (Imagine a table laying across your back).

3. Pull your abs in towards your spine as if you were bracing for a punch to the stomach.

4. Be sure to breathe normally and hold this position for as long as you can.

Additional tip... Don't let your back sink down, and if it does, stop immediately.

Depending on your current core strength, you may only be able to hold perfect form for about 10-15 seconds at a time. Try to increase the time by 5-10 seconds with each workout. As your core gets stronger, you will be able to last for longer and longer.

Recipe of the Week: Poppyseed Dressing

2009-05-19T06:00:00.000-05:00

In the summer, I look forward to mixing baby spinach, grilled chicken, fresh fruit (especially blueberries and strawberries) and chopped nuts to make a fresh salad. It has a ton of flavor on its own, so I used to not even add dressing. However, when I discovered this recipe for homemade healthy poppyseed dressing, I was hooked.

You will need:

1/2 cup fat-free Miracle Whips
1/4 cup skim milk
1/4 cup Splenda
1/8 cup distilled white vinegar
1 tablespoon poppyseeds

Place all ingredients in a skinny bottle. Stir for one minute with a spoon. Remove the spoon, cover the bottle with a lid, and shake bottle for 1-2 minutes. Refrigerate immediately, and always shake the bottle before using. Enjoy!

Exercise of the Week: Speed Skaters

2009-05-18T15:59:00.003-05:00

Plyometric exercises are specialized, high intensity training techniques used to develop athletic power (strength and speed). Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). The most common plyometric exercises include hops, jumps and bounding movements. These exercises typically increase speed and strength and build power.

Plyometrics (and any impact exercise) can increase the risk of injury if you don't follow certain safety precautions. The tremendous force generated during these moves requires that athletes use them sparingly and with proper training.

The most important aspect of a safe and effective plyometric program is developing a safe landing technique. This means the athlete lands softly on the toes and rolls to the heels. By using the whole foot (and a larger surface area) for landing it helps dissipate the impact forces on the joints. The other key to proper landing is to avoid any twisting or sideways motion at the knee.

Plyometrics Safety Tips

Plyometrics are recommended only for well-conditioned athletes.
You should have high levels of leg strength prior to performing plyometrics.
Warm up thoroughly before starting plyometrics.
Start slowly with small jumps and gradually build up.
Land softly (see above) to absorb shock.
Allow plenty of rest between plyometric workouts.
Stop immediately if you feel any pain in your joints.
Use footwear with plenty of cushioning.
Perform plyometrics on soft or cushioned surfaces only.

Here is my favorite plyometric exericse: the speed skater. The Speed Skater exercise will develop the muscles in the hip, groin, ankles and quadriceps. It will help to improve lateral quickness and agility.

Instructions:

Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees. Even though you are leaning over, you should do so by bending at the waist while maintaining good posture in your upper back. Begin by lightly hopping sideways about 2 feet and landing on your right foot, then hop sideways back onto your left foot and repeat for 10-20 repetitions.

Land with your feet in a strong, full-foot position. Don't just land on your toes! You can increase the lateral distance of your hopping from 2 feet to 6 feet as you become more powerful. You can also perform this exercise in a stationary fashion or in a linear fashion by moving forward slightly with each lateral jump. Your legs will look like a speed skater powerfully pushing from side to side.

After you get used to this, add some intensity by placing a thigh toner around your ankles!

Healthy Chicken Nuggets Recipe

2009-05-13T07:12:00.002-05:00

In a way, it's easier for adults to eat healthy. First of all, most kids don't cook for themselves. Second, most "kid-friendly" foods are not healthy by popular recipe: pizza, french fries, cheeseburgers, etc.

Here's a recipe for a kid favorite, chicken nuggets, that will not only satisfy your kids' cravings, but you will enjoy too. Take a trip back into childhood - without compromising your new standards.

You will need:
8 oz. raw boneless skinless lean chicken breast tenders
1/2 cup Clifford Crunch cereal - made by Cascadian Farms
1/4 cup Fiber One bran cereal (original)
3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original or All Whites)
2 tbsp. Mayonaise made with Olive Oil
2 tbsp. honey mustard (actual mustard, not dressing)
1/8 tsp. onion powder
1/8 tsp. garlic powder
dash salt
dash black pepper

Directions:
Place Fiber One in a blender or food processor, and grind to a breadcrumb-like consistency. Set aside.

Put Clifford Crunch in a sealable plastic bag and seal. Using a rolling pin or a can, coarsely crush cereal through the bag. In a wide bowl, combine Fiber One crumbs, crushed Clifford Crunch, onion powder, garlic powder, salt, and pepper. Mix well and set aside.

Place chicken tenders in a separate medium bowl. Pour egg substitute over the chicken, and flip chicken to coat. Shake off any excess egg substitute, and then coat chicken in the cereal mixture.

Bring a large pan sprayed with nonstick spray to medium heat on the stove. Place coated chicken pieces gently into the pan, spacing them out as much as possible. Cook for 5 minutes, and then carefully flip pieces over. Cook for about 4 additional minutes, until chicken is cooked through.

Combine the Dijonnaise and honey mustard in a small dish, and mix well for a tasty dipping sauce. Enjoy!

MAKES 2 SERVINGS

Exercise of the Week: Incline Curls

2009-05-12T11:50:00.002-05:00

It's tough finding different ways to work the biceps. After all, a curl is a curl... right? However, here is a sure way to change things up and add some intensity to your bicep work:

Add an incline.

By being in an incline position, your arms are in a stretched position, thus making it a little harder to work against gravity. You can do this on an incline bench, step or at an incline on the ball as shown in the picture above. (See? This can even be done from home!)

Do it right:

If you're using a ball, sit on the ball with the weights resting on the upper thighs. Slowly walk the feet forward, rolling down on the ball until you're at an incline position. Take the weights down so that the palms face out. Bend the elbows and bring the weights towards the shoulders without swinging the arms. Lower the weights, keeping a slight bend in the elbows at the bottom of the movement. Repeat for 3 sets of 12-15 reps.

Five Fitness Fallacies

2009-05-07T06:44:00.000-05:00

In today's world, everyone's an expert. You know that guy who insists on telling you exactly what you need to do to fix your personal situation that he actually knows little to nothing about? Yes - we all do...because he's everywhere! You probably have one at work, in your neighborhood, a friend, etc. What "that guy" does is stir up a lot of false information.

Here are some of the top things that people believe about fitness that are just simply NOT TRUE. (And no, I'm not trying to be the expert. I promise not to give you advice on taxes or anything involving Lowe's/Home Depot...but fitness is what I do!

Fallacy #1 - Calories are the only thing that counts when trying to lose body fat or gain lean muscle.

Ratios of protein, carbohydrates and fats are also important. The key in losing body fat and getting lean is controlling and manipulating insulin levels. In simple terms, when we consume excessive calories or excessive amounts of high glycemic carbohydrates at one meal, the body’s blood sugar rises. When this happens, the pancreas secretes the hormone insulin to lower the blood sugar levels.

One of the many drawbacks of this happening excessively is, along with putting you at risk for diabetes, the body also holds onto stored body fat! A balance of protein, carbohydrates and fats works most efficiently in losing fat and gaining lean tissue. However, this too becomes tricky, because each of us tends to respond best to certain dietary programs. Listen to your body, try different combinations, and see what works best for you. Once you find it, stick to it!

Fallacy #2 - Muscle weighs more than fat.

If I place one pound of muscle on a scale and one pound of fat on a scale, they will both weigh one pound. The difference is in total volume! One pound of muscle may appear to be the size of a baseball; one pound of fat will be three times the size and look like a squiggly bowl JELL-O.

Fallacy #3 - There is one perfect workout routine.

There is no “best and only way” to workout. I receive a multitude of questions concerning what is the best cardio machine, the best exercise tape, the best routine to work the butt and so on. In reality, it’s all good if it works for you, but you don’t want to stay with any of it for too long. The body will adapt to any exercise routine in 4-6 weeks and the mind will experience boredom if you stay with the same routine for too long of a time. Vary volume of sets, time between sets, reps, exercises, cardio, DVD's. Manipulate your routine every 3-4 weeks and view CHANGE as the key constant that will lead you to success.

Fallacy #4 - The best way to lose fat is to eat very few calories.

Always consider your body from the inside out. Your body’s main objective is to survive. It doesn’t care if you want to lose body fat. In fact, it would prefer to increase fat in case of famine. Internally, the body has no idea that it’s the year 2003. It could still be 10,000 years ago for all it cares. Survival is its number one objective.

If you eat very little (less than 1,200 calories), the body perceives an emergency and will accommodate you by holding onto stored body fat. As well it should, because it has no idea when it will be fed again. So PLEASE - I'm begging you - Eat healthy and see that fat loss happens quicker when you aren't starving yourself.

Fallacy #5 - The best way to reduce the hips, glutes or abs is to perform exercise to isolate the area. FALSE!

It is physiologically impossible to spot reduce. You can’t lose only in one area of the body because body fat comes off all over the body. Typically, the first place you tend to gain is the last place you lose. Doesn’t Mother Nature have a wonderful sense of humor? Again, the route to success for those stubborn hips is resistance exercise, cardio and supplemental nutrition.

Sensing a theme here? Its all about balance and consistency. Keep those questions coming and make sure you get active today!

Mother's Day - Breakfast in Bed Recipe

2009-05-06T07:52:00.001-05:00

Breakfast in bed is a great way to say thanks to your mom this mother's day. (By the way, it's Sunday!) This causes two problems. Number one - who wants to get up that early? Number two - how can you make something that tastes great that is not completely unhealthy?

Problem solved. This baked apple-cinnamon French toast can be prepared in advance and then simply popped in the oven for a leisurely and luxurious weekend morning. By using nonfat instead of whole milk and eliminating the egg yolks, the calories are cut by half and the fat is reduced by nearly 80 percent in this griddle-free version.

P.S. - To all the mom's out there - print this off and stategically place it in your house for someone to find!! :)

Makes 12 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 9 1/2 hours (including 8 hours refrigeration time)

EASE OF PREPARATION: Easy

Ingredients:

3 cups nonfat milk
2 cups pasteurized liquid egg whites, such as Egg Beaters
3 tablespoons honey
1 1/2 teaspoons vanilla extract
1/4 teaspoon salt
1 1-pound loaf sliced whole-wheat bread
1 cup chopped dried apples (3 ounces)
1/2 cup raisins
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1 tablespoon confectioners’ sugar

Directions:

1. Whisk milk, egg whites, honey, vanilla and salt in a large bowl.

2. Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisins, cinnamon and nutmeg in another large bowl.

3. Coat a 9-by-13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours.

4. Preheat oven to 350°F.

5. Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with confectioners’ sugar and serve.

NUTRITION INFORMATION: Per serving:
183 calories
1 g fat (0 g sat, 1 g mono)
1 mg cholesterol
33 g carbohydrate
10 g protein
4 g fiber
344 mg sodium
312 mg potassium.

MAKE AHEAD TIP: Prepare through Step 3 and refrigerate for up to 1 day.

Exercise of the Week: Walking with Incline

2009-05-05T06:49:00.002-05:00

Over the years, I've noticed that a lot of people claim to hate running simply for the fact that it's hard. They prefer to walk. However, after I have a lot of my clients do this next exercise, they see that walking can be just as tough...

An incline offers a poorly conditioned person a safe way to challenge the cardiovascular system. You can get your heart pumping without requiring speed. Incline walking is also good for people who can't move fast for other reasons, such as injury or rehabbing some kind of problem. So if you prefer to walk, the incline will still allow you to be really challenged without having high impact pressure on your knees and hips.

Incline walking is far superior to the elliptical trainer, because incline walking is actual walking, something that you do in real life. Whereas, the elliptical trainer provides a motion that does not relate to real-life movements of the human body.

Other benefits include:

- It recruits lower back muscles to keep your body erect

- It provides a stretch to the calves and Achilles tendons

A very important note: You will not reap benefits of incline walking if you hold onto the treadmill. I can't say this enough. Do not place your hands on any part of the treadmill. To do so will cancel out the effect of the slope, even at faster speeds. Be sure to swing your arms naturally at your sides as you would if you were walking up a hill outside. If you cannot keep up with the tread without holding on, lower the incline or slow the speed.

Summer Salmon

2009-04-29T07:11:00.002-05:00

Summer is just around the corner, so salmon will soon be back in season! Jazz up simply grilled salmon and summer vegetables with a zesty sauce based on the classic Spanish romesco. Made with roasted red peppers, tomatoes and almonds, this sauce is a great match for any seafood, poultry or vegetables. Using smoked paprika brings out the flavors from the grill.

Makes 4 servings

You Will Need:

1/3 cup sliced almonds, toasted (See Tip below.)
1/4 cup chopped jarred roasted red peppers
1/4 cup halved grape tomatoes or cherry tomatoes
1 small clove garlic
1 tablespoon extra-virgin olive oil
1 tablespoon sherry vinegar or red-wine vinegar
1 teaspoon paprika, preferably smoked
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 1/4 pounds wild-caught salmon fillet (see Note), skinned and cut crosswise into 4 portions
2 medium zucchini or summer squash (or 1 of each), halved lengthwise
Canola or olive oil cooking spray
1 tablespoon chopped fresh parsley for garnish

Instructions:

1. Preheat grill to medium.
2. Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender until smooth; set aside.
3. Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray, then sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill, turning once, until the salmon is just cooked through and the squash is soft and browned, about 3 minutes per side.
4. Transfer the squash to a clean cutting board. When cool enough to handle, slice into 1/2-inch pieces. Toss in a bowl with half of the reserved sauce. Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired.

NUTRITION INFORMATION: Per serving:
280 calories
13 g fat
8 g carbohydrate
32 g protein
2 g fiber
601 mg sodium

Nutrition bonus: Vitamin C (35% daily value), Magnesium & Vitamin A (20% dv).

Tips: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.

To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Exercise of the Week: Knee Drops

2009-04-27T11:04:00.002-05:00

If you have a tight lower back (Seriously...who doesn't?!) and you haven't tried this stretch, this might be a treat for you. Similar to the spinal twist, knee drops involve rotating the torso and dropping the knees to the floor, allowing you to stretch the lower back as well as the glutes, shoulders and chest. The weight of your knees helps increase the stretch.

To get the most out of this stretch, try keeping both shoulders pressed into the floor and focus on lengthening through the waist. If you can't bring the knees to down without the opposite shoulder coming off the floor, stay with the spinal twist.

Do it right: Bring the knees up and bend them to 90 degrees, shins parallel to the floor and arms out to the sides. Contract the abs and rotate the torso to lower the legs to the right, bringing them down to the floor. Keep the left shoulder flat on the floor and release any tension in your waist and back. Hold the stretch for about 5 breaths, bring the knees back to center and repeat on the other side.

Coffee - Good or Bad?

2009-04-23T06:23:00.003-05:00

Because I'm such a health freak, people always seem to be surprised if they catch me with a cup of coffee in my hand. I always reply the same way: "Most things are okay in balance and moderation." In moderate doses, coffee may actually be good for you. Now, I am talking about the actual coffee - not cream and sugar. So if you can drink coffee with little to nothing added to it, here are some of the benefits:

Run Longer, Think Faster
In a study done last year, researchers gave cyclists an energy bar with or without caffeine (equal to one cup of coffee) before and during a long, hard ride. They found that cyclists who have caffeine ride farther and think faster on cognitive tests than the no-caffeine group—useful news to runners in endurance events and adventure races, where quick decision-making is key.

Increase Sprint Speed
Consider drinking a cup of coffee before your next speed workout: Australian scientists gave fit athletes a 300-milligram dose of caffeine one hour before running five sets of 6 x 20-meter sprints. They found that runners who have caffeine sprint faster than those who don't have caffeine. Researchers think the stimulant enhances reaction time and running speed.

Recover More Quickly
Runners know they need carbs postrun to rebuild their glycogen stores, but a recent study suggests caffeine may also enhance recovery. Cyclists rode hard for two consecutive days to drain their glycogen stores. They then drank a carb beverage with or without caffeine. Researchers found that having a drink with caffeine rebuilds glycogen stores 66 percent more than a carb-only drink.

Hydrate Smart
Many people have heard caffeine causes dehydration. Most studies, though, show you can have up to 550 milligrams of caffeine (or about five cups of coffee) without affecting hydration levels. That means you can have quite a few caff einated sports drinks and gels while running without risking dehydration; more than 550 milligrams will have a diuretic effect.

Keep Bones Healthy
A few studies have shown a link between bone-mineral loss and caffeine—but a close look at the data reveals that caffeine itself doesn't cause the mineral loss. Many coffee lovers may drink it in place of beverages rich in calcium (such as milk), and as a result, decrease their intake of this bone-strengthening mineral.

Can Kids Pump Iron?

2009-04-22T07:21:00.003-05:00

It's no secret that child obesity is a huge problem in America. Many parents want their kids to exercise, but they are unsure what they can do. Sure, cardio exercise is fine...but what about strength training?

Research confirms that sensible strength training will help children look better, feel better and function better, as well as develop an activity pattern that should serve them well throughout their lives. With their engines revved up, your young charges will be on the right track for a lifetime of activity and good health.

Top 10 Reasons Why Kids Should Strength Train:

- Stronger muscles

- Stronger bones

- Stronger tendons

- Stronger ligaments

- More muscle

- Less fat

- Higher metabolism

- Greater physical capacity

- Greater self-confidence

- Lower injury risk

Here are a few guidelines to help you get started.

Sets: one challenging set of each exercise, which may or may not be preceded by one or two preliminary sets

Repetitions: 10 to 15 repetitions in each exercise set

Frequency: 20-minute training session performed on 2 or 3 nonconsecutive days each week

Progression: a weight increase of 5 percent or less (typically 1 to 5 pounds) once a child can complete 15 repetitions with a given load

Speed: 2 seconds for lifting movements and 2 seconds for lowering movements

Range: full movement range on simple exercises and moderate movement range on complex exercises

Breathing: exhaling during lifting movements, and inhaling during lowering movements

Posture: standing or sitting tall with head up, shoulders square, torso erect and hips level; avoiding twisting, turning and squirming

If you are interested in a kid's strength training program and you live in the Dallas/Fort Worth Metroplex, please contact me.

Nutty Stir Fry Salad

2009-04-21T06:52:00.002-05:00

Here is a great healthy dinner recipe that gives a new twist to the boring "grilled chicken and vegetables" dinner. Enjoy!

What You Need:
1/4 cup KRAFT Light Asian Sesame Dressing
4 cups cut-up assorted fresh vegetables (green peppers, mushrooms, onions, broccoli and zucchini)
3/4 lb. boneless skinless chicken breasts, cut into strips
1/2 cup chopped Dry Roasted Edamame Peanuts
2 Tbsp. lite soy sauce
1 pkg. (8 oz.) salad greens

How to make it:
Heat dressing in large nonstick skillet on medium-high heat. Add vegetables; stir-fry 3 min. Add chicken; stir-fry an additional 5 min. or until chicken is cooked through.

Add edamame and soy sauce; stir-fry 2 min. or until vegetables are crisp-tender and mixture is heated through.

Serve over salad greens, and enjoy!

Variation - Nutty Chicken Lettuce Wraps. Simply swap serving them over greens for spooning scoops of the stirfry into large Romaine lettuce leaves.

Exercise of the Week: Stability Ball Push-Up

2009-04-20T16:21:00.004-05:00

If you want to move beyond the basic push-up for upper body strength, try stability push ups. This variation of the push up increases the difficulty (as well as the effectiveness of the standard push up).

Personally, I prefer my client to perform functional exercises rather than just push weights around. Functional exercise is generally an exercise that requires you to use your body as resistance rather than free weights or machines. These exercises require more muscles to be activated (stabilizers and core muscles) during the movement. This push up works more muscles than a bench press.

When you add the requirement of balance, you also increase muscle fiber activation. During functional exercises, a machine doesn't control the movement patterns so your muscles must control it. If you're working harder, you burn more calories and you gain more strength.

Keep in mind that you should progress from the basic push up to the stability push up in order to perform it safely. Do not attempt stability push ups until you can do 20 basic push-ups. Instructions:

1. Lay with your chest on the stability ball Place your hands at the sides of your chest. Place your toes on the floor, legs straight.

2. Push your body up until your arms are almost straight, but do not lock your elbows. Hold here for two seconds.

3. Slowly return to the starting position and repeat to fatigue.

Preventing Plateaus

2009-04-16T07:19:00.001-05:00

Here is a great article I read the other day by fitness guru Kim Lyons. I wanted to pass it on - enjoy!

Everyone experiences workout boredom, even me! The key to staying motivated is to continue to switch up your exercise routines with different methods of training. Plateaus happen when your body adjusts or adapts to your routine. This is not always a bad thing, you should think of it more as a reaching a new level. It is just means it’s time to challenge your body in a new way.
There are endless ways of training, and often times need to get creative. Even simple little games like alternating between jogging 100 steps then walking 100 steps … or skip for a song on your ipod, then jog for a song, and then walk for the next. The possibilities are endless. Just thinking of different little games will keep your mind busy!

When it comes to resistance training, I highly recommend circuit training. For example..
My favorite workout circuits alternate between lower-body resistance-training moves, to elevate your heart rate, and upper-body moves, to allow you to recover, giving you an interval training effect that burns tons of calories and develops incredible endurance!

Because of the continuous nature of circuit training, you’ll get all the benefits of resistance training, have a great cardiovascular workout, and maximize your training time. After your workout circuit, you’ll perform a flexibility circuit, which stretches all your major muscle groups, improving range of motion, decreasing muscle soreness, and helping alleviate chronic pain.

Some Benefits of Circuit Training are that it…

Saves time
Incorporates cardio and resistance training in one workout
Burns tons of calories
Works your heart, lungs, and muscles all at once
Engages your mind as well as your muscles
Basically it is an effective, time-efficient, calorie-blasting way to train and the combinations are endless!

Another great way to mix up your routine is to do what I call a “Body-Part Blast”. Tailor your circuit workouts to hit specific body parts you’d like to improve. If you want more definition in your arms, for example, assemble an all-upper-body workout from the moves you’ve mastered. Do this workout twice a week and your lower-body/cardio workouts twice a week; you’ll still be hitting all your body parts, just in a different way.

You can also do interval training, which is repeating intervals of a relatively light intensity, such as walking, interspersed with a higher intensities, such as jogging or running.For example, if you're going to use the treadmill for your cardio routine, and our Heart Rate Calculator estimated that between 110 and 140 beats per minute was the best heart rate range for you … then you could spend the first 5 minutes walking to serve as your warm-up, then either increase the incline or start a light jog for 3 minutes at a heart rate of around 110 ... then 2 minutes of a little faster jog, or steeper incline, at 120 bpm ... then90 seconds at a faster jog at 130 bpm ... and then 60 seconds jogging at the same speed but a bit steeper incline, at around 140 bpm ... and then back to walking at a lower incline to drop your heart rate to 115 for a couple of minutes, and so on.

This "interval training" technique is very effective; studies show that you not only gain more benefit during the actually exercise session, but you'll actually burn more calories throughout the day. Plus, it's a lot less boring than doing the same intensity throughout the cardio session. Many cardio machines actually have built in interval programs for you to choose.

Another great idea to make your cardio workout interesting is to do what’s called “composite training.” This is a great way to break up your routine and work different muscle groups too. As long as your heart rate is around your estimated heart rate range for the entire duration, that's what matters. Composite training is simply combining two or more different cardiovascular exercises, one after the other, for the full duration.

Here's an example: you could start by walking on a treadmill for 10 minutes ... and then quickly move to the elliptical for an additional 10 minutes ... and finish the cardio session up with a final 10 minutes on the stationary bike. You can even add in a fast walk or jog into the mix!This "composite training" technique makes cardio exercise a lot less boring and if you integrate the "interval training" technique with it, your workout will not only fly by, you'll have maximized the time and energy you put into it for the best results.

Here are a few more simple ideas to help you out!

Check out some local hiking trails on line and put in some cardio time on the trails.
Go to a track and do some sprints or walk the bleachers – or a combination of both.
Try a new sport such as snowboarding, skiing, or surfing.
Use a free day pass at a local gym to try spinning, pilates, yoga, or another interesting class.
Try a new machine at the gym, even if it looks scary! It probably isn’t as bad as you’ve made it out to be!

Another 100 Challenge!

2009-04-15T06:00:00.000-05:00

I've gotten some great responses from my 100 challenges, so I wanted to extend one more to you this week.

Over the next week, can you spend 100 minutes of it running?

You can break it up however you need to. It's under 15 minutes a day if you decide to complete a part of the challenge each day.

You can even run 7.5 minutes in the morning and 7.5 minutes when you get home from work. If you watch one hour of television at night, you can jog in place during the commercials.

Be creative, and challenge yourself! You may find a new twist to add to your workout routine.

As always, keep me posted on your progress. On your mark, get set, GO!

Exercise of the Week: Walking Lunges

2009-04-13T07:00:00.003-05:00

Walking lunges are hands down one of the greatest leg exercises you can do.

The reason they are so high up on the list is because you not only get a fantastic leg workout, but you are also working on flexibility at the same time. Each lunge forces your body to stretch into a lowered position that really allows the hip flexors of the back leg to elongate and open. That means you get strength, conditioning, toning, and flexibility benefits from just this one exercise.

Here's how to complete it:

1. Hold dumbbells by your sides with your palms facing towards your body

2. Lunge forward with one leg and allow both knees to bend

3. Lunge as deep as you can comfortably4. Push back up and forward through the front leg's heel

5. Repeat with the opposite leg walking forward for 12-16 total repetitions

Tips to Remember:

1. Keep your shoulder blades pulled back and your chin parallel to the floor the entire set

2. Do not let your front knee go over the front foot when lunging

3. Breathe in on the way down and out on the way up

4. Start out with no weight if need be

5. Keep your arms by your sides throughout each repetition

If you are new to these, try them without weight for your first few times and concentrate on form. If you are a pro at these, add some weight.

If you are doing these at the gym, the track is great place to do these, but don't try to lunge around the corners. You don't want to take a chance of getting out of alignment.

One additional tip for the all the fitness divas (and divos) out there - Take these outside for an additional challenge - but not just anywhere. Find a hill! Walking lunges uphill is an INSANE great workout!

Healthy Side Dish: Mashed Cauliflower

2009-04-08T06:00:00.000-05:00

Here's a great side dish to add to your Easter menu this weekend. It will have all of the taste that your guests will enjoy - without adding to their waistline. Traditional Easter menus generally consist of ham, mashed potatoes, green beans.... and Cadbury eggs (Sorry, I don't have a substitute for those!) :)

However, I can help you on the mashed potatoes issue. Introducing: mashed cauliflower.

Ingredients:

6 cups of chopped cauliflower (fresh or frozen)
1 1/2 oz. - Brummel & Brown spread (a great substitute for butter)
1 1/2 oz. fat free half and half
Salt, pepper, garlic, and chives

Serves 4

Directions:

1. Heat cauliflower with an inch of water in a microwave safe bowl until tender.

2. Mash cauliflower with spread and half and half until at the desired consistency.

3. Add seassonings to taste.

Exercise of the Week: Dumbbell Step Up

2009-04-06T06:00:00.000-05:00

You already know that I love compound exercises. The more muscles you work, the more calories you burn. Makes sense. So what could be better than an exercise that works multiple muscles (strength benefits) and gets your heart rate up (cardiovascular benefits)?

That's why the exercise of the week is: the Dumbbell Step Up.

Tips: The first time you attempt this, try it without weight at a slower pace with a small bench/platform. As you get stronger, add weight and/or raise the bench and/or increase your speed. There's always a way to challenge yourself with this exercise - no matter how strong you get.

Instructions:

Hold one dumbbell by your sides. Step up onto a flat bench with your left leg. Then, step up with your right leg to stand on the bench. Step down with your left leg, then your right leg. Repeat 12 to 15 times, then step up with your right leg first for 12-15 reps on that side.

If you are an elite athlete, you can add a glute lift by stepping on the bench with your left leg and kicking the right leg back instead of stepping on the step with your right leg. Do the same amount of reps as described above.

Remember to Recover!

2009-04-03T12:32:00.001-05:00

We are always being told to exercise more in order to lose weight. After all, the more regular we workout, the more calories we burn. However, it is also important to understand why muscles need quality rest you'll be able to plan an exercise regime that will be more effective for you and your individual needs. You can't just attempt to follow a workout plan found from a magazine. That may cause more harm than good!

Here is how it works:

When we exercise, our muscles break down. Tiny fragments of protein within the muscles cells shatter. The more we exercise during a workout, the greater the muscle catabolism (degradation). It's one of the reasons why we actually become weaker as we progress through a particular routine. How quickly muscles degrade also depends on the strength of the individual and the intensity of the exercise. Obviously, the stronger and fitter the person the slower the rate of breakdown. Also, the more effort we put into an exercise, the faster the rate of muscle catabolism. It's why you can walk longer than you can run.

After any workout, your muscles need to replace all elements lost. Both proteins and energy stores need replacing for muscles to make a full recovery. Here's where the problem comes in - If muscles are not given enough time to recover fully before another workout is repeated, then the muscles progressively become smaller. What this could mean for weight loss is a gradual decline in lean tissue, thus lowering the metabolism over the course of a few weeks. A lowered metabolism could be disastrous for a dieter because less calories are burned overall, meaning they must either lower calorie intake even further (not always recommended) or burn more energy through more exercise... which will only exasperate the problem. This can be another cause for the common weight loss plateau for those who do exercise regularly.

Our muscles calorie burning potential can only help us lose weight if they are allowed to reach their fat burning potential. This is the reason why recovery between workout routines is so important.

To help your muscles recover, here are a few tricks you can use –

Do not lower calorie intake below 1500 per day
Eat a little high quality protein at most meals
Get plenty of sleep
Try to rest a day between hard workouts.
If new to exercising, try to train every other day rather than two consecutive days in a row.

As fitness levels grow its possible to increase the number of training days in a week and still be able to recover within a day. But remember to start slow and build up gradually!

So take a day off. You deserve it. :)

Michelle's Mailbox

2009-04-02T06:45:00.004-05:00

I love a good April Fool's Day joke. That's why when Jerky.com asked me to help out with their one-day promotion of "Sasquatch Jerky," I couldn't resist. But in order to thank you for going along with their little prank, they want to give you with 10% savings on your order. (You can check out my review of their pineapple jerky here.) Just head to Jerky.com, select the products you want to try, then use the coupon code ABSOLUTIONBIGFOOT when you check out. Plus, your shipping is free!

You readers have been keeping me busy (which I love, by the way!) You have so many questions! (Send your question to me at coach.chelle@gmail.com if you have one!) I decided to use today's post to answer some of the most common questions I get. Hope this helps!

Are free weights better than machine/cable weights?

Free weights generally challenge an overall muscle group more intensely. They assist in the development of core trunk strength, stabilizing muscle strength and balance. However; for the purpose of weight loss, muscle toning and overall fitness, both groups will serve an adequate purpose.

How many calories are burned while walking/jogging/running a mile?

On average, the caloric expenditure per 100 pounds of body weight, per mile is 62 calories. So if you weight 200 pounds, walking or jogging a mile will burn about 124 calories.

How do I know how much weight I should be lifting?

For those of you who are weight lifting for overall fitness and health, the general rule is to maintain a rep count of 10 – 12 repetitions. While lifting, the final rep (10, 11 or 12) should be relatively difficult to complete. If completing 10 reps is too difficult, reduce the weight. If completing 12 reps is too easy (i.e. You can complete even one more rep) increase the weight.

Are crunches, sit-ups and other abdominal exercises ideal for losing weight around the abdomen?

No. The human body is not capable of spot reducing fatty deposits. A well rounded fitness program and a well rounded diet are the ideal, and only, ways to reduce overall body fat.

How many calories do I have to burn to lose a pound of fat?

A pound of fat is roughly equivalent to 3500 calories. If you’re goal is to lose 1 pound of fat per week you will need to increase you activity levels by 500 calories per day, reduce you caloric intake by 500 calories per day or settle on a combination of the two.

How important is it for women to strength train?

It is monumentally important for women to weight train. Among dozens of other benefits, weight bearing exercise reduces the rate at which bone density is depleted, leading to healthier bones for a longer period of time.

Is it dangerous for children to weight train?

Yes and No. Children of any age should be active. And contrary to popular belief, weight training will not stunt growth if it is done properly. At a young age (8 – 13) weight training should be kept to body weight exercises such as pull-ups, push-ups and the like. No matter what exercise a child is performing, proper supervision is essential!

Will strength training decrease overall flexibility?

The short answer is No. However, if one gains too much muscle mass, they may become “muscle bound”. This is unlikely though. Very few people have to worry about the possibility of becoming muscle bound.

How often should I exercise?

It is my personal belief that the human body is designed to be active often. I feel most people should participate in some physical activity for at least 30 minutes 6 days a week. I do understand how busy our lives get. That said, I typically recommend an absolute minimum of one hour, three days per week.

How will exercise and physical fitness help me?

This question was posed several times and its answer could go on for pages. I’ll narrow it down some of the most important:

1. Decreased risk of diseases/conditions related to excessive weight or obesity.
2. Decreased risk of cardiovascular disease.
3. Lower cholesterol levels.
4. Lower blood pressure.
5. Decreased levels of stress/anxiety.
6. Better self image.
7. Ability to sleep better.
8. Decreased risk of injury while performing routine activity.
9. Decreased risk of depression.
10. Delays the onset of physical signs of aging.

That's all for now - I'll keep posting answers if you keep emailing me questions to coach.chelle@gmail.com. Now, go order some jerky with your discount!

2009-04-01T06:00:00.000-05:00

Let's recap:

Part 1 - Do 100 push-ups everyday for a week.

Part 2 - Burn 100 more calories than you normally do everyday for a week.

So what's Part 3? Every day for this week, I want you to switch out 100 calories per day for a healthier choice. I am assuming that most of you are trying to limit your caloric intake, and especially when you are exercising, I want to make sure that you are taking in enough calories. But we can always make a better choice.

How?

Order your drink at Starbucks sugar free and have it made with non-fat milk. (Do I even need to say no whip?) Even better? Switch your coffee for hot tea.

Instead of having a turkey sandwich for lunch, replace the bread and serve the meat over greens for a healthy salad.

Instead of crackers with soup, crunch on carrots or celery.

Those are just a few suggestions - there are tons more. Small changes can add up if you just take the time to think about it.

Are you in??

SIDE NOTE - I always like to be the first to tell you about *NEW* products. Check out the latest creation from our friends at Jerky.com called Sasquatch Jerky. You won't find it anywhere else - promise!! Made from 100% of the highest quality Sasquatch meat. It's the perfect high-protein and low-calorie snack! You could use it in your challenge this week. Try it today!

Exercise of the Week: Swiss Ball Jackknife

2009-03-31T06:58:00.000-05:00

A lot of people are confused about what it takes to get a flat stomach. First, six-pack abs are the result of a well-conditioned workout routine involving cardio, strength training, flexibility, and good nutrition. Hate to break it to you if you've been doing 500 crunches a day and not seeing any results, but your best bet is to do exercises that involve core stability and isolation. That's why this week's exercise is the Swiss Ball Jackknife.

The Swiss ball Jackknife is great movement for targeting your lower abdominals. Plus, since the ball is unstable, your entire core has to work to maintain the position of your body.

Start by getting into a pushup position with the tops of your feet on a Swiss ball. Your body should form a straight line from your toes to your shoulders with your hands positioned just slightly wider than your shoulders.

Keeping your back flat and abs tight, bend your knees and roll the ball toward your torso. Squeeze your abs for a second and then roll the ball back to the starting position. Try to do 3-4 sets of 20-25 reps with only about 30 seconds of rest between sets.

One other tip: Keep the movement smooth and be sure to keep your spine in a neutral position. You should not feel like your hips are dropping.

Daily Dessert

2009-03-30T07:31:00.001-05:00

Dessert cravings always seem to hit at the worst time - like right after you've eaten dinner when all of your snack times are over for the day. But here's a great dessert that is a fantastic finish to a meal - and you can eat the whole thing without feeling guilty every day if you want to!

Broiling fruit brings out its inherent sweetness. Try this recipe with mango, and see how it satisfies your sweet tooth. This technique works with pineapple as well, but mango is my personal favorite.

You will need:

1 mango, peeled and sliced (Find tips on cutting a mango below!)

Lime wedges

Instructions:

1. Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil.

2. Arrange mango slices in a single layer in the prepared pan. Broil until browned in spots, 8 to 10 minutes. Squeeze lime wedges over the broiled mango and serve.

Cutting a Mango:

1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.

2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.

3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.

4. Cut the fruit into the desired shape.

Basketball Burn Intervals

2009-03-27T08:24:00.001-05:00

I've done it my whole life. I start watching a sport, and all of the sudden - I want to play. Spectator sports rarely end with me in front of the television. I watch the Olympic games, and before you know it, I've decided to try swimming once a week, or I begin running more sprints. I check the yellow pages to see who offers gymnastics classes for adults. And I'm pretty sure that I can't watch "So You Think You Can Dance" without dancing around my living room.

So what do you think I'm doing right now? You guessed it: trying to figure out a way to incorporate basketball drills into my training. March Madness does this to me every year.
Sure, there are always pick-up games at the gym. But since I'm 5'2" on a good day, I never really seem to get much of a workout since I don't really get to touch the ball...So if you want to imitate some of what you're seeing on TV, here's a few ideas of how to incorporate some basketball drills into your workout.

Jump Shots
Stand with your feet shoulder width apart, arms chest level holding a ball (or pretending to hold a ball). Bend knees and jump up off the ground, extending arms up as if you're releasing a shot towards the basket. Return to start position. Try 25 jump shots in a row.

Squat & Dribble
Start in basic squat position, so your weight is back in yours heels. Hold a squat and dribble basketball with right hand for 30 seconds. Stand up, switch dribbling hands, and repeat with opposite dribbling hand. Try 2-3 sets on each side.

Basketball Suicides
Beginning from out of bounds, dribble and run to the freethrow line. Sprint back with the ball and layup. Next time, run to the half court line, sprint back and layup. Be sure to do this drill on the left and right. Try it at least 5-10 times and see if you're not winded.

Tuck Jumps
Jump as high as you can while bringing your knees to your chest. After you touch the ground, immediately repeat into another tuck jump. Do 20 explosions, then walk and dribble for 2 minutes to cool down. This completes a set. Repeat this drill two more times. If this is too hard, do 10 explosions instead of 20. If it’s too easy (or when it will become easy), you can try it with weights. (How else do you think they get those high vertical leaps?)

Butterfly Drill
Start with the ball in both hands in a position low to the ground. Drop the ball in front of you and dribble first with your strong hand (this should be a crossover dribble), then with the weak (this dribble should be between the legs.) When the ball has gone through your legs, repeat the above behind you. The objective is to get the ball going as fast as possible and to gain total control over the pill. It‘s called the “Butterfly” because when you have mastered it, you will look like a butterfly.

Hopefully, this will help me burn off my frustration...since Memphis' loss last night ruined my bracket! And the Tennessee VOLS got out on the first round. I mean, I've learned to expect this from the guys, but the girls?! :)

ULTIMATE Fat Burning Secret: EXPOSED!

2009-03-26T07:35:00.002-05:00

I'll admit it. I used to be a cardio junkie. I would run 35-40 miles a week. On "rest days," I would get on the elliptical trainer, take a Spinning class, or MAYBE do some Pilates (but only if I was really, really tired.) You would think I would have been in great shape.

Wrong. I was what I like to call "skinny fat." Sure, I was thin, but I had absolutely no muscle tone to my body. I see so many women in the gym doing the same thing - starving themselves and doing constant cardio just to be skinny - and only ending up skinny fat. Why? It simply results in a lack of knowledge of what REALLY burns fat.

Don't get me wrong. I still love my cardio. TurboKick/TurboJam is not something I would ever leave behind! And cardio in moderation definitely helps the weight loss process. But it's not what gives you a lean, firm, symmetrical body. Weight training is the only way to re-shape your body.

Let me rephrase it simply: Muscle burns fat.

I can also puit this way. The more muscle your body has, the more fat you will burn.

So if you want to get rid of the fat on your body, you MUST lift weights and build strong active muscles - not just even if you are a woman, but ESPECIALLY if you are a woman!

Muscle Facts

- Once you reach adulthood, your muscles stop growing on their own, and muscles actually begin to deteriorate. Ever heard, "If you don't use it, you lose it?" Same thing applies to your muscles. - Dieting and cardio WITHOUT strength training will cause you to lose muscle.

- Pregnancy also accelerates muscle loss. Your body needs additional protein for the baby to develop, so if you don't have enough protein in your diet, guess where it takes the protein needed from? Your muscles!

The news is about to get better.

- Weight training can rebuilt lost muscle.

- Because of the way a woman's body works, weight training won't increase their muscle size much. Women will increase muscle strength and density. (What does that mean? Forget the fear of bulking up - all you are going to do is sculpt your body into a fat-burning machine!)

Just in case your not convinced, allow me to give you a little more info.

- Your muscles are the driving force of your metabolism.

I know I already said but, but I'll say it again. The more muscle you have on your body, the more fat/calories you burn. If you have a certain amount of muscle on your body you can eat a reasonable diet without gaining weight. A good metabolism doesn’t happen by accident. Yes, of course genetics will play a part metabolism can be drastically affected by your life choices.

- Your muscles are active tissue and must constantly renew themselves. This requires energy. And guess what burning calories is? Energy expenditure! It gets better! The primary energy source your muscles use to repair themselves is FAT. Did I mention that MUSCLE BURNS FAT?? Just checking. :)-

- Your muscles are very smart. If your muscles are challenged to the limits of their capabilities, they realize that they need to rebuild themselves even stronger. That way, when faced with that same challenge they will be able to perform at a higher capacity. This is the key to understanding your weight training program. You must find a way to challenge your muscles. Lifting the same weight every time you perform an exercise will maintain what muscle you have, but not change them. I don’t know many people that like spending an hour in the gym to stay exactly the same.

That's why I'm challenging you to embark on a 90-day journey with me beginning May 1, 2009. It's called ChaLEAN Extreme, and you don't want to miss out. It will take 30-45 minutes of your day 5-6 days a week AND it comes with 90 days of recipes for all of your meals and snacks. If you've ever wanted to really change your body, I challenge you to email me at coach.chelle@gmail.com and I will give you all of the information you need.

http://www.teambeachbody.com/chellemyers

One-Week 100 Challenge - Part 2

2009-03-25T07:42:00.001-05:00

Hope you are loving the results you got from the first 100 challenge! I know that by the last day, I was doing more push-ups without rest than I did on the first day. Your body is capable of more than you give it credit for!

So here it comes - Part 2 of the 100 Challenge! Can you burn an additional 100 calories everyday this week?

About 3500 calories make up one pound. You have to either eat that many additional calories or burn that many calories to make the scale move one number. All I am asking you to do is burn an additional 700 calories this week.

Here's the deal. Your regular workout routine doesn't count! If you normally take a kickboxing class on Wednesdays, the calorie burn you get from that workout can't be calculated into your 100 calories. These are additional calories to be burned.

You can do this anyway you like. Take a walk in the morning before work. Run in place for 5 minutes before work and 5 minutes after work. Do 800 Jumping Jacks over the course of the day. Hop on a treadmill and run for 8 minutes before you leave the gym. Pop your head into the group exercise room and stay for 15 minutes of a cardio-based class. Run up and down a flight of stairs for 8-10 minutes. Put in a DVD like TurboJAM and complete 20 minutes.

You have so many options, and you don't have to choose the same one everyday. So mix it up and keep your muscles guessing! You'll be amazed how easy it really is to eliminate 100 more calories each day.

Exercise of the Week: Dumbbell Squat Press

2009-03-24T06:53:00.002-05:00

I don't like to waste time anywhere - but it especially applies at the gym. This is why I'm a big fan of complex exercises. Why would I only work one muscle group when I could do more?

The dumbbell squat press may be the most efficient exercise out there. For starters, muscle groups used include: mayMuscles involved: Quadriceps, Gluteus Maximus, Erector Spinae, Rectus Abdominis, Obliques, Deltoids, Triceps Brachii and Trapezius. Not to mention because of the nature of the exercise, it has cardiovascular benefits as well as strength training.

Here's how to do it:

Step 1: Stand with your feet shoulder-width apart and dumbbells at shoulder height. Being sure not to round out your back, lower yourself down by pushing your hips back until you reach about 90 degrees of flexion in the knees. Your theighs should be parallel with the floor.

Step 2: Dig through your heels and press up out of the squat position as you press the dumbbells overhead. Lower the dumbbells back to shoulder height, which should take you you back to the starting position. Repeat.

Tips to remember:

1. Keep your abdominal muscles tight, and keep the chest lifted.

2. Don't let yourself look down. Looking straight ahead keeps your neck in line with your spine - always a good thing!

3. Always keep your knees behind your big toes.

4. Keep the press motion tight as if you're trying to punch the ceiling.

5. Remember that the bulk of your weight should be in your heels. This will help you keep your balance.

Oh, and side note - after today if you've kept up with the challenge, you will have done 700 pushups in a week! YES! Check back tomorrow for Part 2 of the the One-Week 100 Challenge.

National Chips & Dip Day!

2009-03-23T07:36:00.002-05:00

Happy National Chips & Dip Day!

I can't decide if you are more surprised that this is actually a holiday or that I would actually observe it...But either way, it is a holiday (google it!), and I plan on celebrating!

Here's everything you will need:

- Whole wheat tortilla shells

- Lime juice

- Chili Powder

- No-calorie non-stick olive oil flavored cooking spray

- Fat free refried beans - 1 large can

- 1/2 packet of Hidden Valley's Fiesta Ranch Salad Dressing Mix

- Fat free sour cream, 8 oz. container

There are a lot of chips out there that claim to be heart-healthy, low-fat, or reduced calorie. While the nutrition stats may look better than the full fat version, many of you know the truth: they are often reduced in taste too.

Here's the best answer - do it yourself! In 15 minutes or less, you can have your own healthy tortilla chips that taste better than any full-fat version right out of the bag. Here's what you need to do.

Head to the store, and buy some whole wheat tortilla shells. Preheat your oven to 400. Lightly spray both sides of the shell with no-calorie non-stick olive oil cooking spray and lime juice. Season with chili powder to taste. Cut the shells into wedges and place them on a cookie sheet in the oven. (This also really helps with portion control - if you only want one serving, just use one shell! It's that simple!) Most of the time, these chips will be done in about 5 minutes. Take them out when they are crisp and starting to brown slightly around the edges.

Don't worry - I didn't forget about the dip. Here's a great recipe that James and I learned about over Christmas break from his sister, Emily!

Preheat oven to 350. Spread a large can of fat free refried beans into a baking pan. Next, pour 1/2 packet of Hidden Valley's Fiest Ranch Salad Dressing Mix into an 8 oz. container of fat free sour cream. Stir until completely mixed. Spread a light layer of the sour cream over the beans. The dip should be done in 10-15 minutes.

Enjoy!

Shakeology

2009-03-19T17:44:00.006-05:00

Team Beachbody has done it again. They've come out with a new product destined to revolutionize how the fitness industry works. Introducing the world's healthiest protein shake - Shakeology! With 70 of the world's healthiest ingrediets, you get the ultimate super shake. Not only will it help you lose weight and feel energized, but it's been proven to lower cholesterol and regulate your digestive system! Not to mention, it tastes delicious! (The chocolate flavor is incredible!)

Here are the 4 key ingredients you need to know about:

1) Protein and Essential Amino Acids
* Help build and repair muscles
* Reduce hunger and food cravings
* Help keep blood sugar steady
* Support brain function to help promote alert thinking and reduce anxiety
* Promote healthy skin, hair, and nails

Shakeology includes whey protein isolate, an easily absorbable source of high-quality protein that's ideal for building and maintaining lean muscle mass. It also helps keep your blood sugar steady, reducing hunger and junk food cravings. Essential amino acids, found in protein, help the body repair muscle tissue and heal wounds; support the brain to promote calmness and alertness; and reduce hunger pangs. The whey protein in Shakeology provides a highly bioavailable source of essential amino acids.

2) Prebiotics and Digestive Enzymes
* Aid digestion
* Help boost the immune system
* Increase absorption of nutrients
* Help keep you "regular"

Shakeology contains many ingredients that are beneficial to the digestive system. Prebiotics, natural components of certain plants, help support the "friendly" bacteria in your digestive tract. They may also help with the absorption of minerals such as calcium. Digestive enzymes, from plant sources such as pineapples and papayas, help your body break down food into its individual components, making the nutrients easier to absorb. Cooking can destroy food's natural digestive enzymes, so there's a good chance that you don't get enough of them in your diet.

3) Antioxidants and Phytonutrients
* Get rid of harmful free radicals
* Help decrease inflammation
* Help boost your immune system
* Potentially decrease the risk of degenerative diseases
* May even increase longevity

Many of Shakeology's fruit and vegetable sources have been chosen for their high concentration of healthy natural substances known as phytonutrients, including flavonoids, polyphenols, anthocyanins, and catechins. These substances have antioxidant properties, meaning they help get rid of molecules known as free radicals, which damage cells and may be a key component of the aging process. In laboratory tests, phytonutrients have shown promise in helping prevent a wide variety of degenerative conditions. What's more, studies suggest that the natural mix of phytochemicals you get from whole-plant sources is more effective than taking them individually as nutritional supplements.

4) 23 Vitamins and Minerals
* Get a wide range of essential nutrients
* Get your necessary vitamins every day
* Make up for dietary deficiencies

Most of us don't get the complete range of essential vitamins and minerals in our daily diets. Some important vitamins, such as vitamin C and the B vitamins, are water-soluble, meaning they're flushed out of your body after a short time and need to be replenished regularly. Others, like vitamin E, can be difficult to get enough of in food. Shakeology provides all these nutrients in an easy-to-take, easily absorbable form, so you never have to worry.

With just 140 calories, 1 gram of fat, 9 grams of sugar, and 17 grams of the highest quality protein, you get a well-balanced meal that will keep you full for hours.

Head to Team Beachbody Coach - Michelle Myers to get yours today. Click on NUTRITION, then Core Nutrition, and scroll to the Shakeology Starter Pack. You will get a 30-day supply delivered to your door! Be one of the first to check it out.

Feel free to email me at coach.chelle@gmail.com if you would like more information.

Gettin Crabby at Lunch!

2009-03-19T08:09:00.002-05:00

Chicken salad, tuna salad, seafood salad...they all seem healthy enough. But don't be fooled! Most of the time, they are so full of mayonaise that the healthy ingredients are no longer a good choice! But made correctly, these salads can make a great healthy lunch.

Rule #1 - Hold the mayo! This recipe has ingredients that are high in flavor but low in calories—lime juice, ginger, cilantro and chile peppers among them—to make this crab salad both nutritionally sound and absolutely delicious. If you want to skip the pita, serve on a bed of Boston lettuce or mixed greens. But the whole wheat pita pinwheels work great to make a healthy well-balanced meal.

Makes 2 servings, 1 1/4 cups salad each

1 tablespoon red-wine vinegar

1 tablespoon extra-virgin olive oil

1 teaspoon lime juice

Freshly ground pepper to taste

1 teaspoon minced fresh ginger

7 ounces cooked crab meat, drained - (Imitation crabmeat works great too)

1/2 cup finely chopped celery heart with leaves

2 tablespoons minced red onion

1 tablespoon chopped fresh cilantro1 teaspoon minced jalapeño pepper, or to taste

2 6-inch pita breads, warmed and cut in half crosswise

2 large lettuce leaves, torn in half

1. Whisk vinegar, oil, lime juice and pepper in a medium bowl. Add ginger, crab, celery, onion, cilantro and jalapeno; toss well. Line pita halves with lettuce and fill with crab salad. Garnish with parsley if you are serving for guests.

NUTRITION INFORMATION (Per serving):

339 calories

10 g fat (1 g sat, 6 g mono)

70 mg cholesterol

38 g carbohydrate

28 g protein6 g fiber

728 mg sodium

250 mg potassium.

And don't forget your 100 push-ups today!

One Week 100 Challenge!

2009-03-18T07:58:00.001-05:00

Most of the "reasons" people give for not working out involve not having enough time. (Reasons goes in quotes because most of the time, they are really excuses!) However, I do understand that time is precious, and most people desire to get a great workout in the shortest time possible. With that in mind, I want to give you a one week challenge - especially if you are one of those people who doesn't work out because you don't have enough time.

Push-ups are in practically every one of my strength-based workouts. They tone the entire upper body (chest, shoulders, biceps, triceps), and it also strengthens your abdominal muscles and lower back. It's a fantastic total body exercise! Plus, they can be adapted to any level of strength.

Regular push-up too hard? Try it from your knees.

Think it's too easy? Lift one leg and switch every 5 reps, try it with one arm, or clap inbetween push-ups! There's always a way to challenge yourself.

So here's the challenge: For the next week, do 100 push-ups every day. You don't have to do them all at once. You can do 25 before you leave for work, 20 on your lunch break, 15 on an afternoon break, 20 when you get home from work, 10 right before dinner, and 10 right before you go to bed.

Break it up however you need to - just get them done!

I'm starting this today, and I want to ask you to join me. By this time next Wednesday, can you do 700 push-ups? I guarantee you will feel stronger!

Is your tea GREEN?

2009-03-17T17:18:00.002-05:00

Happy St. Patrick's Day! In honor of the green holiday, I just have one question: Is your tea green?

There are no drinks (besides water - of course!) proven to have as many health benefits as green tea. The Chinese have known about the medicinal benefits of green tea since ancient times, using it to treat everything from headaches to depression. In her book Green Tea: The Natural Secret for a Healthier Life, Nadine Taylor states that green tea has been used as a medicine in China for at least 4,000 years. Today, scientific research in both Asia and the west is providing hard evidence for the health benefits long associated with drinking green tea.

For example, in 1994 the Journal of the National Cancer Institute published the results of an epidemiological study indicating that drinking green tea reduced the risk of esophageal cancer in Chinese men and women by nearly sixty percent. University of Purdue researchers recently concluded that a compound in green tea inhibits the growth of cancer cells.

There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.To sum up, here are just a few medical conditions in which drinking green tea is reputed to be helpful:high cholesterol levels cariovascular disease infection impaired immune function..........What makes green tea so special? The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.

Links are being made between the effects of drinking green tea and the "French Paradox." For years, researchers were puzzled by the fact that, despite consuming a diet rich in fat, the French have a lower incidence of heart disease than Americans. The answer was found to lie in red wine, which contains resveratrol, a polyphenol that limits the negative effects of smoking and a fatty diet. In a 1997 study, researchers from the University of Kansas determined that EGCG is twice as powerful as resveratrol, which may explain why the rate of heart disease among Japanese men is quite low, even though approximately seventy-five percent are smokers.

Why don't other Chinese teas have similar health-giving properties? Green, oolong, and black teas all come from the leaves of the Camellia sinensis plant. What sets green tea apart is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized. By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases.

New evidence is emerging that green tea can even help dieters. In November, 1999, the American Journal of Clinical Nutrition published the results of a study at the University of Geneva in Switzerland. Researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.Green tea can even help prevent tooth decay! Just as its bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria that causes dental plaque. Meanwhile, skin preparations containing green tea - from deodorants to creams - are starting to appear on the market.

So whether you like it hot or served over ice, give green tea a try! (But beware for versions at coffee joints - they can be full of sugar! Be sure to order it plain, and sweeten it yourself with Splenda or Stevia.)

Bombs Away!

2009-03-16T22:44:00.001-05:00

Dive-bomber pushups are a great variation of the classic pushup. They require control, promote strength development and endurance and help teach the body to “flow” through the movement. If you’re body is rigid or stiff, divebombers become very challenging. Teach yourself to flow through the motion, and you’ll find it to be much more effective.

Step 1:

Begin in the “dive-bomber” position by first starting in a classic pushup position. Spread your feet apart, keep your legs straight and push your butt up into the air. Drop your head between your arms.

Step 2:

Flare your arms out and lower your nose and chest to the ground.

Step 3:

Flatten out your body so that it’s parallel with the ground. Imagine you’re trying to do the limbo.

Step 4:

Drive your torso straight up, so that you’re looking directly ahead. Keep the hips low to the ground and your hands directly below your shoulders.

Think you’re finished? Not so fast.

Step 5:

To perform a true dive-bomber pushup, repeat the above steps in reverse order until you’re back to your original starting position. Imagine as if you’re swooping down to the ground, then reversing that swoop back to the starting point, staying as fluid and smooth as possible.

If you’ve never done a dive-bomber before, start with just a few and see how it goes. As your strength progresses, which will happen very quickly, increase the number of repetitions. Jusr think - nose, lips, hips!

EXTREME-ly Good Breakfast

2009-03-13T09:32:00.002-05:00

Cinnamon Ricotta Crunch

Ingredients:
1 cup - skim ricotta cheese
1 tsp - ground cinnamon
2 TBSP - slivered almonds
1/2 cup - berries of your choice (Blueberries are my favorite!)
**Optional** - Sometimes, I add 1 packet of Splenda for a ltitle extra sweetness.

Directions:
Place ricotta cheese into a cereal bowl. Mix in berries, cinnamon and optional Splenda. Top with almonds, and enjoy!

This is a GREAT recipe from the burn phase of ChaLEAN Extreme - an insanely awesome workout from Chalene Johnson, the creator of TurboJam. This 12-week workout program comes complete with 12 weeks of workouts and TONS more recipes like the one above. If you are interested in purchasing, let me know or go ahead and get it from my website - Michelle's Team BeachBody.

Here's a little more info:

The secret is “Lean Phasing”. The proven circuit training techniques in the ChaLEAN Extreme workout system shifts the fat-burning focus from cardio to resistance routines. Muscle burns fat™ and the more muscle you have the more fat you burn. It’s simple science, it’s all about increasing your body’s metabolism.

MYTH: Lifting heavier weights will make you bulk up.

FACT: Lifting heavier weights makes you lean because the more muscle you have the more fat you burn.

Not a single woman in the Chalene Extreme test group ended up with larger measurements. They all finished leaner, toned, and smaller.

You can burn up to 60% of your body fat in just 3 months! ChaLEAN Extreme is so effective you even burn fat while you’re asleep! Say goodbye to workout plateaus, where you just can’t seem to continue to get results. Say hello to ChaLEAN Extreme! (Email me at coach.chelle@gmail.com for details or head to my Team BeachBody site today!)

Legs to Stand On

2009-03-12T08:53:00.004-05:00

A lot of people who strength train come into the gym and miss the biggest calorie burn. So many people associate weight lifting with lat pull-downs, chest press, bicep curls, and overhead presses. After all, their cardio workouts work their legs, right? Strength training is for the upper body.

Wrong.

Your legs have the biggest muscles in your body - the quadriceps, the hamstrings, and the glutes. If you don't work these muscles on the days you lift, you are missing out!

Here's a killer routine to get you started - with some extra spurts of cardio inbetween. This is a great lower-body challenge for a high-intensity workout day to help you get a leg up on your competition.

(If you are confused about some of the exercises, head to http://www.bodybuilding.com/fun/exercises.htm. At the bottom of the page, you can search for the exercise and get a detailed explanation!)

Workout:

Reverse Lunges: Do 2 - 3 sets of 12 reps per leg.

Treadmill: - Run 8 minutes at 6.5 mph

Bicep Curls from a Lunge Position: Do 1 set of 18 reps. Immediately, switch legs and do a Lateral Raise from a Lunge Position. Do 1 set of 18 reps. Repeat this combination 3 times.

Treadmill - 8 minutes at 6.5 mph

Incline Crunches: 15 - 20 reps

Prone Kneeling Leg Extensions: 3 sets of 18 reps per leg

Treadmill - Walk 5 - 8 minutes at a 3.5 pace with as much incline as you can stand.

Forward Lunges: 3 sets of 20 reps per leg

Traveling Lunges: These are just lunges but instead of staying in place you walk across the room. If this is too easy, try doing it holding a pair of dumbbells at your side. How long can you keep it up? (Each time you do this workout, you should aim to take a few more steps.

Treadmill - Walk 5 minutes for cool down.

Don't forget to stretch!

CLICK Just In!

2009-03-11T14:44:00.003-05:00

Hope you got excited about CLICK in my last post!

On the home page of www.drinkclick.com there is a big pink button.

Just enter RnRclickon as your coupon code and you will receive $2 off each canister of 14 serving CLICK and FREE SHIPPING when 2 canisters are ordered.

Plus, if you mention my name and this blog in the comments field, they will send you a CLICK shaker absolutely free!

What are you waiting for? Go get yours now!

Make it CLICK

2009-03-11T09:51:00.002-05:00

They say admitting it is the first step. So, here it goes. I have several addictions, and most of them aren’t too bad. I’m shamelessly addicted to TurboKick, my early morning workouts, date nights with my husband, Tennessee hills, California beaches…and coffee.

I can’t help it. Hot, over ice, hazlenut, French vanilla – you name it, I like it. That’s why I was super excited when I discovered a new product – CLICK: the expresso protein drink. That’s right – you can get your coffee fix AND your protein at once!

CLICK is a really healthy espresso protein drink that contains 15 grams of protein, 23 vitamins and minerals with a double shot of espresso in a 120 calorie 12 oz. serving. Plus, it has a rich and creamy flavor that will make you think you’re talented enough to be a barista at Starbucks.

That’s not all – CLICK is versatile enough to be able to drink hot or cold. (I tried it both ways, and it’s fantastic.)

I decided to use CLICK to make my own version of an Iced White Chocolate Mocha. If you’ve never had a real one of these, don’t start! It’s best that you don’t know what you’re missing.

Here’s how to do it on your own. You will need:

4 oz. Skim Milk

8 oz. water

1 TBSP Sugar Free White Chocolate Syrup

2 scoops of CLICK

2 TBSP Cool Whip Free

Pour 4 oz. milk and 8 oz. of water in shaker.  Add 1 TBSP of sugar free white chocolate syrup. Add 2 scoops of CLICK and shake.  Open shaker, add 2 TBSP of Cool Whip Free and shake again. Finally, add 2-3 cubes of ice, and shake again.

Let’s talk cost. My CLICK version (a great combination coffee/breakfast or coffee/afternoon snack) only has about 200 calories, 1.5 grams of fat, and 11 grams of sugar. Each container of CLICK contains 14 servings for $25 – costing you under $2 a meal.

The real thing - if you restrict yourself to just ordering a tall - will cost you 370 calories, 15 grams of fat (10 are saturated), and 45 grams of sugar. (Plus – don’t forget that you haven’t eaten yet!) Plus, it’s twice the price - $4 a visit.

Head over to http://www.drinkclick.com today and try your own today. Feel free to make your own combination and post your recipe here!

Special thanks to my friends at CLICK for sending me a PINK protein shaker to try out their products. J

Exercise of the Week: One Legged Bent Over Row

2009-03-10T08:27:00.004-05:00

How many people do you think hit the gym with the goal of seeing slow and steady results?

Probably no one.

Today's world wants everything quickly and efficiently. That's why this week's exercise - the one legged bent over row - works more muscles at once than most people's full workouts!

It works the lower, middle, and upper back as well as your shoulders and biceps while also working the glutes, hamstring, and calf on the standing leg. Not to mention, it works to improve your balance, coordination, and flexibility. What more could you want?

Directions:

Start by holding a dumbbell in your right hand. Balancing on your right leg, hinge forward from the hips until your back is as close to flat as you can manage. Raise the back leg as high as possible and stabilize by contracting the glute and hamstring muscles of that leg.

While maintaining a flat back, pull the dumbbell up in a rowing motion, driving the elbows as far back as possible. Hold this position for a second, and then slowly lower to the straight arm position, while maintaining a flat back. (Dropping the weight too quickly will not work the muscle in reverse and could result in losing your balance.)

Do as many reps as you can, then do the same amount of reps on the other leg. Remember to start with a light weight until you get the hang of it, and then you can add heavier weight.

Make it easier:

If you are finding it difficult to balance you can try performing it without weights. You can also place your back foot on something for balance like a chair or bench.

Make it harder:

You can always add weight. You can also try placing dumbbells in both hands and rowing with both arms at the same time.

NUTrition Tip of the Day!

2009-03-09T08:02:00.001-05:00

In case you haven't heard that nuts are good for you, I'll give you the 411 in a nutshell! (Couldn't resist - sorry!)

Whether you prefer peanuts, almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios or walnuts, eating 1.5 oz. per day as part of a diet low in saturated fat and cholesterol can:

- Lower your chance of heart disease

- Serve as a good source of protein, fiber, and Omega 3 essential-fatty acids

- Include most of your daily requirements of folic acid, niacin, vitamins E and B6, magnesium, copper, zinc, phosphorus, and potassium...

- May help curb your appetite

- Full of antioxidants and phytochemicals (cancer-fighting agents)

But here's the bad news...

They are extremely high in calorie. In fact, most nuts average about 190-200 calories and 15-17 grams of fat in just 1/4 cup. (Counted out, that's about 15-20 almonds to give you an example!) When you get going, it's sometimes hard to stop...

Good thing I never end with the bad news!

I've recently discovered a new snack - dry roasted edamame!

If visions of Japanese restaurants and fuzzy green pods come to mind, you're right. However, when you remove the soybeans from the pod, dry them and roast them - the result is a nutty texture and flavor, and get this - with all of the same healthy benefits and more!

1 serving (1/4 cup) of dry roasted edamame has only 130 calories, 4.5 grams of fat, and DOUBLE the protein of the average nut - 14 grams!

So whether you sprinkle them on a salad, eat them plain as a snack, or couple a handful with some fruit or yogurt for breakfast, go nuts! (That's two in one post...sorry again!)

X-Tra info - *If you're a fan of buying in bulk, you can get a huge canister of them at Costco for CHEAP! Just remember to go ahead and put a 1/4 measuring cup inside so you don't get carried away.)*

Pizza Night!

2009-03-06T08:41:00.003-06:00

You've had a long week at work, but FRIDAY is finally here! You want nothing more than to get home from work, call Dominoes and curl up on the couch to watch a good movie. You could do that...but if you did, what would all of your hard work being healthy through the week be for? Although the version that comes delivered to your door is less than healthy, pizza can actually be a diet-friendly option if you make the right choices - and it doesn't take much more work than calling for delivery!

Here is my favorite recipe for Hawaiian Pizza. Enjoy!

You will need:

- Whole wheat pizza crust (I prefer thin crust.)

- 1 can - Organic Pizza Sauce

- 3 cups - Fat free or part-skim mozzarella cheese

- 1 package of Canadian Bacon

- 1 small can of pineapple tidbits

Instructions:

First, spread pizza sauce on top of the crust. Top the sauce with the 3 cups of cheese. Next, evenly distribute the canadian bacon. Drain the pineapple tidbits well, then place them on the top of the pizza. Bake at 350 degrees for about 20 minutes or until the crust is golden brown and the cheese is completely melted. Let it cool for a few minutes before cutting.

As an extra tip - cut your 1-2 slices, then go ahead and cover it with aluminum foil and put it out of the way so you are not tempted to go back for more. If you think you might still be hungry, pair it with a veggie-filled salad tossed in a light vinaigrette dressing.

Desk Jockey Domination!

2009-03-05T08:05:00.003-06:00

You know the drill: The alarm goes off, and you hit snooze as many times as you possibly can. Finally, you realize that you're going to be late if you lay in bed another second, so you spring up, rush to get ready, and fly out the door - only to get stuck in rush-hour traffic. You finally arrive to work, still frazzled and stressed from the morning. Good thing you had to rush around getting dressed because that's the most athletic activity you're going to get for the next 9 hours...

If you have a desk job, I know you can relate. In fact, the statistics show that desk jockeys:

- Have a slower metabolism

- Exercise less

- Weigh more

- Have more health complications

However, even if you have a desk job, there are things you can do to battle the consequences.

1. Don't skip breakfast.

Get up early enough to eat breakfast before you leave your house. Skipping breakfast will cause you to overeat the rest of the day. If you eat in the car on the way to work, you are concentrating on other things, so it may take your body longer (and more calories later) to recognize that you are full.

2. Bring your lunch.

By bringing your lunch, you can always ensure that you have a healthy option to eat for lunch. Plus, you can control your portion sizes!

3. Have healthy snacks at work, but don't put them on display.

Out of sight, out of mind. If you see food on your desk, you can trick yourself into thinking that you are hungry when you're not. Put healthy snacks like fruit or nuts in the back corner of a drawer.

4. Drink more H20.

Many times, we think we're hungry when we're just thirsty. Before you reach in your desk for a snack, drink some water and wait 20 minutes. If you are still hungry, then head for your fruit stash.

5. Get as much movement as possible.

Instead of emailing someone across the hall, head over there yourself. Don't pride yourself on the front row parking spot. Park in the back to get more steps! ALWAYS choose the stairs over the elevator. Use 15-20 minutes of your lunch break taking a walk outside. There are lots of ways to add small bursts of activity to your day.

6. Workout right before or right after work.

If you are a morning person, take advantage of it and get your workout in early. This way, your workout is done before life gets in the way AND your metabolism will be increased all day long. If you don't function before 8 a.m., pack your gym bag and hit the gym before you come home or do your workout DVD as soon as you walk in the door. You know the second you hit the couch, you're done...and you'll regret it the next day. Get your workout done so you can relax guilt-free!

7. Cooperate with a co-worker.

Find a friend at work who has similar health and fitness goals. You are more likely to stick to it if you have someone close by who will brown-bag it and take a short power walk with you.

8. Lower your heels.

Alright, ladies - the last one is for you. (And guys, if this one is an issue for you - that's a whole other topic for another day!) :) High heels put a strain on all parts of your foot, your ankles, and your knees. 3/4 - 1 inch heels should be as high as you go. Jimmy Choo will forgive you - I promise - and your body will thank you.

Get Perky with Jerky!

2009-03-04T08:39:00.008-06:00

One of the first things you learn when you are aiming for a healthy lifestyle is this: Natural and raw foods are much better for you than anything you can get out of a vending machine. But the packaging of chips and candy bars is so much more convenient, isn’t it?

What if you could have the best of both words? You can! Introducing PINEAPPLE JERKY from our friends at Jerky.com!

Though when I say "jerky," most people immediately drift to thoughts of Hulk Hogan and "SLAM INTO A SLIM JIM!" In the words of Lee Corso, "Not so fast, my friend!" Once dehydrated, these foods that would normally go bad quickly can be stored in an airtight container and stay good for months. (Meaning, CONVENIENT and HEALTHY snack!)

Now - be warned. Most packages of dehydrated fruits that you will pick up at the store contain sugars and preservatives - two things you should avoid as much as possible. But our friends at Jerky.com have made sure that their jerky contains all natural ingredients! Meaning - you still get all of the essential enzymes, amino acids, vitamins and minerals that the fruit has before it is dehydrated.

Here's the 411 on the Pineapple Jerky we sampled:

Jerky.com (based in Witchita Falls, TX) starts with only the purest pineapple - straight from Maui, Hawaii! It is dehydrated at a heat that allows all the nutrients to stay. After it's removed from the dehydrator, the jerky is lightly glazed with honey - also full of antioxidants! Then, it's packaged and ready to be delivered to you! This snack not only satisfies your hunger, but it will keep sweet cravings at bay! It genuinely feels like a treat.

So, whether you head to Jerky.com or call 1-877-97-JERKY - try some today! In addition to pineapple, there are all kinds of meat-based treats as well!

Click on the title of this post to get a package today!

More reviews to come...

SUPERGIRL Shoulder Press

2009-03-03T08:52:00.002-06:00

Today's fitness programs tend to focus on functional fitness, which refers to exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion. This concept of “functional training” is mainly composed of compound exercises.

Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core, including the quadriceps, the hamstrings, the calves, the glutes, the lower back and the core.

For anyone trying to get the most out of their training program, you NEED compound exercises. Why?

- You burn more calories.

- They simulate things you actually do in your daily life.

- You get a full body workout – only faster.

- They improve your balance, coordination, and reaction time.

- You will increase your joint stability and muscle balance.

- They help keep your heart rate up – so not only are you strength training, but you get a bonus cardio workout!

- Eventually, these exercises will help you be able to exercise longer with less muscle fatigue.

- With time, you will be able to lift more weight because you’ll be stronger!

- By improving balance and stability, these exercises decrease your risk of injury while exercising.

Here’s a great exercise to get you started: SUPERGIRL SHOULDER PRESS

(Men – don’t be offended. You can do SuperMAN shoulder press. I just wanted the pink logo on my page.)

Step 1: Begin by standing with your left foot flat on the floor and your right leg extended behind you, toes pointing down. At the same time, hold a pair of dumbbells at shoulder height, keeping your elbows pointed down. (Each time you do this exercise, you should use heavier weight.)

Step 2: Press the dumbbells upward in a shoulder press, while lifting your right leg (the back leg) straight behind you in a glute raise.

Step 3: Repeat Step 2 15-20 times. Repeat on the opposite side 15-20 times. You will feel this all over, but especially in your shoulders and glutes!

Chocolate PB Banana Smoothie

2009-02-27T08:18:00.002-06:00

This is one of my favorite things to make for breakfast. Especially if you work out first thing in the morning, this is a great way to cool down after working up a sweat!

Chocolate Banana Smoothie

* 1 serving chocolate whey protein powder (Beachbody's is my favorite - To check out my store, just click on the title of this post!)
* 1/2 banana
* 1 TBSP natural peanut butter
* 1 packet Splenda (optional)
* 8 oz. water
* 7-8 ice cubes

Put all ingredients in a blender. (A small blender like the Magic Bullet works best.) Blend until there are no chucks of ice left. And instantly - you have a protein-packed healthy breakfast!

WARNING: This smoothie is so good - it can be addicting!

8 Tips for Masering Portion Control

2009-02-26T08:25:00.003-06:00

Eating healthy, especially when you are used to eating whatever you want, can be overwhelming at first. What do I eat? How often do I eat? How long should I wait before/after exercising to eat again? You know the drill. However, the best thing to master first is portion control: how much do I eat. You’ll see – it’s much easier than you think!

Just eat half.
You can cut the calories of your favorite foods by 50% without changing anything – just eat half! For example, if you normally eat a deli sandwich at lunch, eat half of it. (Dining out? Ask for a carry-out box as soon as your meal comes out. Put half of it away before you even take the first bite!)

Make smarter swaps for your sides.
Replace your chips with carrot sticks. Still hungry? Reach for a piece of fruit instead of chocolate for dessert. Produce takes longer to eat – and digests slower – than other foods. This will give you more time to notice that you’re getting full. (Not to mention, the additional fiber will help you feel much more satisfied than chips – which are empty carbohydrates.)

Resist the urge to upsize.
There is no need to upsize the already oversized “meal deals” at fast food chains. In fact, staying away from combos is probably always your best option. A side salad is always your best side instead of fries, and you don’t need the soda either. (If you absolutely MUST have something – you know those days that only a hamburger and fries will suffice – order the kids meal. Just a few decades ago, that was what we considered to be “normal-sized” portions.)

Good things come in small packages.
If you know that “once you pop, you can’t stop,” don’t buy the large bags. Most products come in mini-sized packs now, so try to limit yourself to buying these only. If you are budget-minded, buy the big bag, but divvy out the contents into single-servings in Ziploc bags AFTER you’ve just eaten (so you won’t be tempted to snack as you divide them out.) As a side note, you can do the same thing with leftovers. Instead of just sticking the whole dish in the refrigerator, go ahead and store it in individual serving containers. Instantly, when you go to reheat, you’ve limited your food intake without additional effort!

Say no to buffets!
Unless it’s the salad bar at Jason’s Deli, JUST SAY NO! It’s nearly impossible to practice portion control in an “all-you-can-eat” situation.

Keep seconds out of sight.
Keep pots and dishes away from the table where it’s too easy to dive in for more. Remember, it takes 20 minutes to feel satisfied. Wait a while, and you may realize you aren’t hungry for a second serving after all!

Use your hands.
You can use your hands as an easy guide for portion control.

• Palm = Proteins:  Make protein portions the size of your palm. Protein is found in products, like fish, meats, beans and cottage cheese.

• Thumb = Fats:  Fats are important but also very dense, so match portions to the size of your thumb. Good fat sources are avocados, olive oil, nuts, and seeds.

• Fist = Fruits & Grains: Your bread, fruit, cereal, rice, and grain portions should be about equal to the size of your closed fist. (Plus, make sure it’s whole grain!)

• Hand = Veggies:  Open your hand and spread your fingers as wide as you can. That is a good vegetable portion. Raw vegetables are loaded with fiber and nutrients, and contain very few calories.

Treat yourself!
Every once in a while, you need to let yourself indulge in a “forbidden food.” This will keep your from feeling deprived. You can stop a binge session before in starts by allowing yourself a treat ever so often.

Shoe Shopping Advice

2009-02-25T12:31:00.002-06:00

One of the more common reasons for giving up an exercise routine is excessive pain caused by working out. What’s sad about this is that a lot of workout pain may be prevented by a good pair of exercise shoes. If you’re starting a workout routine, you should invest in a quality pair of shoes. Good shoes will support your feet and align your body correctly; you’ll feel less pain in your legs, back, and, of course, your feet. Here are some tips for finding the right shoe to fit your feet and your needs.

If you want to use your shoes for a specific activity, i.e. tennis, running, etc., get a shoe designed for that specific sport. It’s going to provide better support and flexibility in the areas specific to the movement you’ll be doing. For instance, tennis shoes provide better side to side support while running shoes provide more front and back support. You’ll also find a difference in flexibility between certain types of shoes.

Go shoe shopping at the end of the day. Pressure on your feet during the day makes them swell. If you buy shoes in the morning, you may find your snug shoes are now just too tight. You should also be sure to wear the same socks you exercise in; otherwise you’ll run into the same problem.

Leave a little extra space in your shoes. If there is a thumb’s length between your longest toe and the end of your shoe, you’ll experience less pain from crunched toes. Be sure the shoes don’t slide forward and backward when you move.

Find a shoe that fits the shape of your foot. A shoe with proper support should feel snug all over. This means the insole is absorbing the pressure, not your foot. If you can’t find a shoe with enough support, get orthotic inserts. This is especially important if you already experience foot pain. For severe foot pain, you should be fitted for a customized orthotic by your doctor.

Find a shoe that fits how you run. This is actually usually determined by the shape of your feet; specifically how high your arches are. Overpronators’ feet roll inward as they run. They often have flat feet and should buy shoes marked for stability or motion control. Supinators’ feet roll outwards as they run. The usually have high arches and should look for shoes marked as flexible or cushioned. If you have normal feel that don’t roll when you run, you can buy a variety of shoes.

Consider where your shoes will be used. If you’re running through the woods, you’ll require a different amount of traction than if you’re playing tennis or volleyball on a court. Be sure to check the tread and see if it is appropriate for your needs.

Try the shoes out. Don’t just put them on while sitting and then take them back off. Lace up the shoes and move around as if you were performing your exercise. Good shoes will feel comfortable as soon as you put them on.

If you follow these simple rules, you’ll be sure to find the perfect pair of shoes for you. Happy shopping!

At the Gym: To Sneeze or Not to Sneeze

2009-02-20T08:44:00.003-06:00

While we are still in the middle of cold and flu season, one of the main questions I'm asked is: Should I work out even if I am sick?

The answer is no...and yes. It depends on what kind of sick you are.

General rule of thumb: Listen to your body. If you are sick, your body is telling you that something is wrong.

You should definitely skip your workout if you have a fever. It puts too much stress on your heart, which is already beating faster because of your higher body temperature. If you have chest congestion and shortness of breath, you should also forgo the gym for a day or two. And this may be common sense...but if you exercise with a stomach ache, you will feel worse after.

In these situations, working out may prolong the illness. Plus, some viruses are capable to actually damage the muscles of your heart. There are a lot of myths about "sweating out" germs and toxins. While low intensity exercise may increase endorphins, you can also wear down your immune system. Be smart. Don't count on your endorphins to heal you.

However, if you just have the sniffles or milder symptoms of a cold, moderate exercise should be okay. Just don't push yourself to do your normal routine. Take it easy until you begin to feel better. Gradually increase your workout as your body heals. If you jump right back in at 100% the second you start to feel better, you're likely to relapse. Give your body time to recuperate.

One more thing to keep in mind: A little courtesy never hurt anyone. You may want to skip the gym is to keep from spreading the germs to everyone else. You can always take a walk outside or do a video at home until you are back to normal health.

If you do decide to head to the gym for a low intensity workout, just be considerate. Wipe down machines, wash your hands, etc.

So there you have it. Just be smart! (And if you're sick, feel better!)

Happy Valentine's Day!

2009-02-13T08:09:00.000-06:00

On February 14, there are lots of gifts exchanged between people who want to show their love. Many of us use this day as an excuse to over-indulge in chocolate. Remember: everything is okay in moderation. So here's your healthy alternative: DARK chocolate covered strawberries.

Chocolate and strawberries both contain antioxidants. Antioxidants are thought to improve immune function and lower the risk for infection and cancer. Antioxidants help protect our bodies from damage caused by free radicals. Free radicals are formed in simple body processes and can increase upon exposure to environmental contaminants such as cigarette smoke, air pollution or chemicals. Free radicals can damage cells and increase the risk for cancer, artery and heart disease, cataracts, diabetes and Alzheimer’s disease.

Strawberries are a good source of vitamin C. Just one-half cup of strawberries provides 50 milligrams of vitamin C. The Recommended Dietary Allowance for vitamin C is 75 milligrams for women and 90 milligrams for men. Vitamin C helps produce collagen which helps hold muscles bones and other tissues together, helps keep blood vessels firm to prevent bruising, helps keep your gums healthy, helps heal cuts and wounds and helps protect your body from infection.

Make sure the strawberries are dipped in dark chocolate - that is the key. NOT milk chocolate, and absolutely NO white chocolate! Dark chocolate contains more flavonoids. Flavonoids are naturally occurring compounds found in plant-based foods. The source of antioxidants in chocolate is flavonoids. Flavonoids may also reduce the risk of blood clots and heart disease by expanding the arteries and increasing blood flow.

And remember - just because it contains fruit, that doesn't mean you need to eat the whole box in one setting. Just one or two should do it. :)

got Calcium?

2009-02-10T08:21:00.001-06:00

First of all, I hate to take pills.

Second, I hate when people try to get me to buy things.

But I'm throwing both of those out the window because of the great health benefits I have seen from taking Beachbody's Core Cal-Mag.

Studies show that most people don't get the recommended amount of both calcium and magnesium. (This is especially a problem for me since I am lactose intolerant!) And that's a BIG deal! Together, these two elements are required for over 300 metabolic and biological processes. If you body doesn't have enough calcium and magnesium, your body takes unhealthy shortcuts, taking away from other needed minerals to do other jobs in your body.

Core Cal-Mag contains 100% of the recommended daily value of calcium and 125% of magnesium, with added vitamin D so the calcium is absorbed for optimal bone health. Plus - it contains no lactose, protein, or milk allergens, so it’s easy to get an adequate supply of calcium daily, even if you don’t drink you aren't supposed to eat/drink dairy!

Together, these minerals work together to help support normal blood clotting, regulate blood pressure, support the functions of the immune system, and also contribute to increased bone strength and heart health.* In fact, it's an important mineral in regulating the entire cardiovascular system.

ATHLETE’S ALERT: There’s even more to magnesium. It also aids in nerve and muscle function! With added vitamin D and phosphorus, Beachbody's Core Cal-Mag gives you the important support you need to build and maintain bone mass and optimal health.

If you are interested, head over to http://www.teambeachbody.com/chellemyers and check it out!

Are you ready to get FIT?

2009-01-09T09:53:00.002-06:00

Are you ready to get F.I.T.?

Females in Training (F.I.T.) is a 12-week program for females young and old who want to incorporate fitness into their lifestyle. Michelle Myers, a nationally certified fitness coach, will design individual training programs that are meant to not only meet personal goals, but are also flexible and fun.

The program begins January 29th. To sign-up and for more information, email Michelle Myers at coach.chelle@gmail.com

Ready....Set....GO!

2008-01-11T15:20:00.000-06:00

Spring racing season is right around the corner. Like most runners, if you've been doing mostly endurance runs indoors on a treadmill during the cold weather months, you may feel unprepared to hit that first 5K in a time that won't make you cry. Replace one day of your regular running routine by trying these different speed drills. It will pay off on race day!

Boot Camp Hills. Find a steep hill that's at least 50 to 75 meters long, and run hill repeats on it once every two weeks. Alternate running up the hill at close to top speed with "bounding" up the hill more slowly, with an exaggerated vertical motion. Start with six repeats per workout and gradually increase to 10. Between repeats, jog slowly back down to the bottom of the hill.

Hill Hops. After you've finished the above workout, begin hopping up the hill on one foot for 15 hops, then shift to the other foot for 15 more hops. Walk for a few seconds to recover, and then repeat.

Running on your Toes. After you have warmed up properly, "sprint" on your toes for 30 meters, taking small, quick steps with high knee action. Jog easily for 15 seconds to recover, and then repeat twice more. When finished, do the rest of your workout.
Jump and Sprint. Do a standing long jump, but at the moment you land, sprint for about 10 yards.

Laterals: Get in a slightly crouched position with your back straight and your arms out in front of you. Step quickly side to side, bringing the trailing leg next to the leading leg. Stay in the crouch and move 25 yards to one side, then return with the opposite leg leading.

Happy 2008!

2008-01-04T15:10:00.000-06:00

Given up on New Years Resolutions? Most of America has. A recent poll shows every year that fewer and fewer Americans are participating in this once highly followed tradition. Why is that?

Because most of the time, we're completely unreasonable in the things we set out to do. We say we are going to be in the gym 7 days a week, when we know that there will be at least one day where it won't hsppen. We say that we are going to cut out fast food completely....until that day that we just can't take it anymore and have to have some Chick-Fil-A.

This year, let's be realistic. Here are some small resolutions that you can make (and actually keep) that in the long run, could make a BIG difference.

1. Take the milk you drink down by one grade. If you usually drink 2%, try 1%. If you've been drinking 1%. switch to skim. You'll be surprised at how quickly you adjust to the change...and how many calories it will eliminate.

2. Change all white producrs for whole wheat. Pretty much everything is offered in whole wheat now - taco shells, hot dog buns, even tortilla chips! You will feel fuller longer, and it's better for you.

3. Cut the number of soft drinks you consume in half. Even if you only drink diet drinks, try to cut back and drink more water. Most people don't consume half of the amount of water they should drink daily already, and carbonation only contributes more to dehydration.

4. Squeeze in one more hour of exercise a week. Maybe you could do Pilates on Saturday morning instead of skipping your workout. Or find a 10-minute Yoga DVD thst you could slip in every night before you go to bed. Little increases of activity add up over time!

5. Switch your normal lunch for a salad twice a week. You know that you need more vegetables in your diet, and a salad is the perfect way to do it. Add some lean meat for protein, as many veggies as you like, and a few nuts for some healthy fats, and you are all set. Steer clear of cheese, croutons, and cream-based dressings. Too many of those ingredients can make a salad as unhealthy as a Big Mac!

Christmas Breakfast

2007-12-19T07:49:00.000-06:00

If you need a compromise Christmas morning breakfast, here is the perfect solution: lowfat almond biscotti. It's a HEALTHY version of the famous Italian cookie that will appease the health conscious in your family without making the less healthy feel like they are not "enjoying the holiday." You can even prepare it the night before so you don't have to do any preparation in the morning! Goes great with coffee or tea for the adults, and the kids will love it paired with hot chocolate. (Just make sure you use skim milk and Nestle's No Sugar Added Chocolate mix!!) :)

Lowfat Almond Biscotti

Ingredients:
1/4 cup finely chopped almonds
1/2 cup Sugar in the Raw
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups whole wheat flour
2 teaspoons baking powder
1/4 teaspoon Morton Salt lite

Directions:
Preheat oven to 375 degrees. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.

Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.

Spray two 9 x 5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.

Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.

Nutrition information per serving:
Calories: 56
Protein: 1g
Fat: 1g
Carbohydrates: 9g
Exchanges: 1/2 Starch/Bread; 1/2 Fat

Would you please pass me the BROWNIE?

2007-12-14T14:10:00.000-06:00

You remember those things you used to eat before you starting watching your fat and calorie intake? They were full of rich chocolate, sometimes with icing on top... The wonderful smell would fill the whole house. You bit into it. It was warm and moist, and you had to lick the chocolate goo from your fingers after you enjoyed each savory bite. That's right...I'm talking about brownies.

How long has it been since you've had one and DIDN'T feel guilty afterwards? Months? Maybe years?

Well, those days are behind you, thanks to the nutritional geniouses at Apex Fitness.

The Iced Chocolate Brownie Delight is handmade using real Hershey's Chocolate. Each brownie is nutrient rich and contains more protein than two eggs. That's right...a PROTEIN brownie! With no aftertaste...and it's amazing!

They are best used when unable to eat a meal and/or before workouts. They can also be used to increase daily caloric intake when unable to do so by consuming whole food. These brownies make a satisfying, nutritious dessert. Because of their convenience, nutrition, and great taste, they are an optimal meal replacement or supplement...

Here's the dirty details :)

calories 230 carbs 27g
protein 13g fat 8g (0g trans fat)

**For additional goodness, stick in in the microwave for 15 seconds. You will be absolutely amazed!!**

They can be purchased online at http://www.apexfitness.com or at your local 24 Hour Fitness location! Check them out today!

"But it's COLD outside!"

2007-12-13T07:47:00.000-06:00

Yes, it is cold. It's winter. What did you expect?
Yet many people use the cold weather as an excuse to skip their workout - especially when they normally work out in the early morning hours. But here are some tips to help you stay warmer and to combat your cold complaints:

1. Put your workout clothes in the dryer.
Especially when you work out in the morning, it can be hard to get out of that warm bed. But force yourself to get up, throw your gym clothes in the dryer, then head to the bathroom to brush your teeth, comb your hair, etc. After you've done that, retrieve your clothes from the dryer, and you will be warm again instantly!

2. Jump into a hot shower, just for 2 minutes.
It will WAKE you up and WARM you up before you get started.

3. Spend extra time warming up before you begin your workout.
When it's cold, your muscles can get extra tight which makes exercise uncomfortable and leaves you more susceptible to injuries. In the warmer months, you may be able to get away with shorter warm ups but, when it's cold, you may find you need a little extra time to get the blood flowing. For example, if you're running, start with a brisk walk and stay at that pace until you start to feel warmer. Gradually increase your pace and give your body extra time to get the blood flowing.

4. Give yourself an extra ten minutes.
At the end of your workout, use that extra time to sit in the hot tub, take an extra long shower, pick up some coffee from your favorite spot, stretch, nap or whatever makes you feel good.

5. Break out of your routine, and try something new.
Don't be afraid to break out of the old routine and try something different, even if it's not the same intensity as your usual workouts. Doing something new can keep you motivated and on track. Get a copy of the Group Exercise schedule at your gym, and try a new class. You might even find something you really enjoy!

Reversibility: Runners, Don't Let It Happen to You

2007-12-11T06:57:00.000-06:00

We admit it. The holidays are crazy. Many businesses shut down the week between Christmas and New Year's. That doesn't stop the work - it just means you have to get it done before Christmas Eve! Not to mention all the different holiday parties - on top of that, adding a boyfriend or a husband's friend's parties, and later in life, all of your children's activities. Add fighting the traffic at the mall (and on the way to the mall), spending money that you don't have, and baking cookies for the church play...we get it. It's busy.
So many runners allow themselves to be overwhelmed, and they stop their training schedule in early December. They just think, "Oh, I'll get back to it when the holidays are over. I'll just be a little more careful about what I eat, and it won't matter."
First of all, even if you were more careful than usual about what into your mouth (But let's be real, who really does that on holidays anyway?!), here's the bottom line: When exercise ends, detraining begins.
It's true. Runner's World magazine reported a study that after ust seven days of not training, blood colume dropped sharply, which affects your body's ability to be able to function aerobically. An even more shocking statistic....With just three to six weeks of inactivity, your fitness can drop to PRETRAINING levels. All of your hard work was wasted.

Here are three great ideas to back off on your training during December without sacrificing any of your athletic ability. (And hey, if you can keep up your normal routine, DO IT! You go, girl.)

1) Maintain at least 50% of your mileage.
If you normally get in 30 miles for week, don't leave the gym on Saturday night until you've gotten at least 15 miles logged for the week. Try to run at least 3 days per week, skipping days inbetween - that's just 5 miles on Monday, Wednesday, and Friday. Much more manageable!

2) Mix in some speedwork.
Since you're running less, pick up the pace a notch. This will work your VO2 max and challenge your body in a different way. Adding speed burns more calories. If you work hard enough, you might actually work off just as many calories as you would doing a longer run.

3) Schedule yourself for two races early in the Spring.
Racing season is right around the corner. Go ahead and hit up www.active.com to schedule your first two races. Having something on the calendar to work towards will serve as constant motivation...plus, you'll get the early bird discount!

Ground Rules at Starbuck's

2007-12-09T19:33:00.000-06:00

Who loves Starbucks? Of course, we all do. But those lattes and frappaccinos can REALLY expand your waistline if you're not careful... Can you believe that there are people who DRINK over 300 calories and 10 grams of fat every morning, and then grab a bagel to go with it? Unbelievable! Here are some basic ground rules (get it, GROUND? :) for you to set before you walk into your favorite coffee joint...

1. Always get a tall. It's all you need to satisfy your caffiene craving or to warm you up. The grande and venti simply provide calories (and money) that you don't need to blow!

2. Decide on skim. Every Starbucks drink can be made with non-fat milk. (Even hot chocolate!) This way, you get all of the protein, without the fat! And I promise you won't be sacrificing any taste either.

3. NO WHIP. You know if you order it, all you're going to end up with is a funny white line above your lips...and run into a super hot guy - or your mother-in-law - on your way out. Don't risk it.

4. Sugar-free eliminates additional calories. There are plenty of sugar free syrups available now - vanilla, caramel, hazelnut, cinnamon dulce, gingerbread...there's no exucse not to try one. Plus, if you like them, you can even purchase your own bottle of the stuff to have at home!

5. Try to be a Brit. Every once in a while, exchange your cup of joe for a spot of tea. Tea has many antioxidants, and it's a great way to spice up your normal diet, usually for zero to minimal calories, as long as you don't go too crazy with the milk and sugar. Infact, if you use Splenda and skim milk, your drink will only cost you about 30 calories tops.

Across the Floor Push-Ups

2007-12-08T11:58:00.000-06:00

If you're looking for a killer push-up, your search has ended.

To do this, athletes should get into the standard push-up position. Lower your body as normal, but instead of just pushing back into the starting position, propel yourself off the floor and jump slightly to one side. This can be done to the right and to the left.
(Ideally, if you are going across the floor to the right, your left hand will replace your right hand.)

Whichever way you are going, that side will get a better work-out, so make sure to do the activity to the left and to the right.

This drill will take several attempts to master, because it takes rhythm and coordination of the hands and feet. It is also very difficult, so you should not
expect to do more than 10-15 on the right and 10-15 on the left the first few times.

3 Word Phrases Women LOVE to Hear

2007-12-06T16:11:00.000-06:00

So there's always a lot of hype about that three-word phrase that women love to hear...you know... "I love you." But you might want to pass off this Top 10 to the men in your life...tell them they can try these 3-word phrases to add some variety if they've had enough of the "mushy stuff."

1. YOU WERE RIGHT.
Yes, we know that we're right. But that doesn't change the fact that we want to know that you know that we are right!

2. I WAS WRONG.
Again, many times, stating the obvious....BUT by saying that you are wrong makes us realize that you are smart! Better to be wrong and smart than wrong AND dumb!

3. I AM SORRY.
Okay, this is the 3-word phrase that follows the above two. I was right, yes. You were wrong, yes. Meaning, you shouldn't have done it, so you should APOLOGIZE. Again, a smart decision.

4. LET’S EAT OUT.
You have just eliminated the stress of "How in the world am I going to go into the kitchen and make something that he won't think is "girl food" (aka rabbit food, or anything that resembles vegetables) and I don't have to question if it can still "moo" or "oink." Meaning, we will have more time and energy to spend with you. Totally worth the cash.

5. YOU LOOK THINNER.
It doesn't matter if we are trying to lose weight or not. This will make self esteem SOAR. Seriously. Just try it.

6. I’LL CLEAN UP.
In the event that we cook or work on a project for you, or whatever, one of the most annoying things is immediately going back to work. This is a way to SHOW the "I love you" that you dread saying.

7. LET’S JUST CUDDLE.
Seriously. That's just adorable.

8. WHICH CHORE FIRST?
And after we come back from a paralyzed state of shock, you won't believe the smiles and hugs that you will get for the rest of the day.

9. TAKE YOUR TIME.
Give us the time we need to get ready, and don't make us feel rushed. It will be worth your wait. Promise.

And the last one really needs a drumroll.......

10. BUY THEM BOTH.
Sometimes, we seriously can't decide. And we really want both...but that is too much to ask. But if you give us PERMISSION to get both, then we don't feel so bad. I mean, it's not something you neccessarily HAVE to do everytime, but you're not going to be hurting if you do...

So how DO you run anyway?

2007-12-05T15:16:00.000-06:00

Every runner knows that good form is important. So what exactly does that mean? Rveryone's stride and strike is going to be a little bit different, but whether you're a beginning or advanced, a sprinter or a marathoner, here are some basic guidelines for perfect running form:

Head Tilt
How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out. Run upright. Your back should be straight, roughly at a 90-degree angle to the ground. Ignore anybody who tells you to "lean into it," even when running uphill.

Shoulders
Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms
Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension. The legs should control armswing, not the other way around.

Torso
The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips
Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride
While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet
To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet. The most natural landing is mid-foot, the ball of the foot landing first, the heel contacting the ground a fraction of a second later. The toes push off a fraction after that. Some runners land further forward, or backward, than others, based on what feels natural to them

December DONT'S

2007-12-01T13:30:00.000-06:00

Afraid of gaining those extra holiday pounds? Here are just a few things you can avoid that will help you stay the same size throughout the holiday season.

1) DON'T skip your workout.
* We know it's busy, but you need to take the time to work out this time of year more than ever. Make a workout buddy, abd hold each other accountable. Maybe mix up your routine to avoid bordom - try a new class, give yourself a gift of a few personal training sessions, etc.

2) DON'T skip breakfast.
* Thinking of the night's holiday party or the afternoon gathering at work, many people will skip breakfast as an attempt cut calories. WRONG! Eating a healthy breakfast (oatmeal, egg white omlet with fresh veggies, whole wheat toast and low fat yogurt) at the beginning of the day starts your metabolism and will prevent you from overeating later in the day. Those who consistently eat breakfast consistently weigh less than those who skip the most important meal of the day.

3) DON'T eat only fat and carbs.
* Most Christmas goodies (gingerbread cookies, candy canes, hot chocolate, etc.) are full of refined sugars and unhealthy fats. These are also the nutrients that make you feel even more hungry than before you ate something! Before you have any treats, fill up with lean protein to help control cravings.

4) DON'T eat straight from a bowl.
* When you get to those holiday gatherings, take the time to put everything that you eat on a plate. If you nibble straight from the dish, you will misjudge portion size and be in trouble before you know it! Try and fill your plate with veggies and lean protein, and only allow a small place on the place for treats. **As an additional tip, try using the dessert plate instead of the dinner plate. It's smaller, and it will help you with portion control!**

5) DON'T eat treats that you like.
* Only splurge for those treats that you love. If you just like them, you don't need them.

6) DON'T avoid the scale.
* Weigh in regularly this month so you can see how you're doing. If you prefer to monitor a different way, get your favorite pair of pants that make you feel slim and fit. Try them on every morning to see how they fit. You've got to hold yourself accountable somehow!

7) DON'T go to a party hungry.
* The worst thing you can do is arrive at a party famished! Because you know there will be LOTS of unhealthy options, and very few items that fit into your nutrition plan. Try eating a bowl of broth-based soup or a salad before you go. That way, you already have some healthy nutrients in you, and you've knocked the hunger edge off so you don't devour every cookie in sight.

8) DON'T eat the whole thing.
* Most of the time, you can satisfy a craving with just a few bites. Instead of eating a whole piece of pie, split a piece with your date.

9) DON'T eat for speed.
* Slow down your eating, and savor every bite. You don't indulge every day. Take the time to enjoy it! Plus, the longer you take, the longer your stomach has to realize that you're full, and you can avoid overeating.

10) DON'T beat yourself up if you mess up one time.
* If you go to a party and overeat, don't use that as an excuse to let yourself go for the whole season. Get up the next day, go to the gym, and vow to stick to your diet better. No one expects you to be perfect!

4 "F" Factors to Keep Full Classes through the Holidays

2007-11-30T13:31:00.000-06:00

So it's no big secret that class numbers have the tendency to fall during the holidays. People get out of their regular routines - they're out late, up early, spending too much money, overworked, under-rested, etc, etc, etc. But here are four "F" factors that you can use in your classes to help keep attendance high.

FACTS:
For instance, the average American gains 6-8 pounds in November and December alone. That's going up a pants size! Why? We exercise less and eat more. Now, obviously, we're not going to tell our class participants to avoid the holiday parties. But we can encourage them to keep attending class. They've worked so hard, and they don't want to blow it! REMIND THEM!

FUN:
Play Christmas music. Have a party to reward your class. Encourage your class to wear holiday colors, and have small prizes for those who participate. Use your imagination!

FAT:
BURN IT. Remind them again WHY they are working out.

FREQUENCY:
Keep them motivated to keep their regular fitness schedule. Exercise gives off endorphins, which will provide them the extra energy they need to survive the holidays. It's also a great stress reliever, will help them rest better, and will allow them to indulge in some of their favorite treats without feeling guilty!

Vicki's Spiced Tea

2007-11-28T13:14:00.001-06:00

An amazing recipe for a Holiday Spiced Tea...don't go to a Christmas party without it! Plus, it is bursting with antioxidants. Enjoy! (Thanks to Vicki, my mother-in-law, for sharing!)

Vicki's Spiced Tea

Step #1
4 cups Water
2 Large Decaffeinated Tea Bags
2-3 Cinnamon Sticks
1 Tablespoon Whole Cloves
Bring to a boil. Turn off. Cover with lid and let it sit for 5 minutes.

Step #2
2 Cups Splenda
2 Cups Water
Bring to a boil to dissolve the sugar. Turn off. Remove tea bags, cinnamon sticks, and cloves.

Step #3
1 large can of frozen orange juice (46 ounces)
2 Cups of Unsweetened Pineapple Juice
6 Cups Water

Store in refrigerator and heat cups as needed.

Did you remember to stretch?

2007-11-20T13:15:00.000-06:00

So many people claim that they don't run because they simply "don't want to get hurt." I cringe everytime I watch someone come into the gym and immediately begin to run on the treadmill. They are just asking for injury. Sure, when you're a kid, you can run without stretching, bur let's face it: we're not kids anymore. Here's a basic stretching program for you to follow before and after you run. (You might even shave a few seconds off your mile!)Repeat each stretch two or three times:

1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

4. Back Scratch

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

5. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

6. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

7. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

8. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

9. Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

10. Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

11. Bridge

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

12. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

And now for the TURKEY!

2007-11-18T06:50:00.000-06:00

Turkey is lean meat, it's healthy for you, you need the protein... yes, all of these things are true. But this bird can still be prepared in unhealthy ways.

For starters, buy an ORGANIC, free-range turkey. (Whatever you do, don't get the self-basting kind.) This means you will get a lean, protein-filled turkey without all of the antibiotics, animal by-products, preservatives or hormones found in other turkeys. Plus, it tastes better too!

If you want to marinate in a healthy way, mix up a little olive oil, lemon juice, cracked pepper, & onion powder. Lightly, baste the bird before you put it in the oven. Perfection!
(To save a few fat grams and calories for yourself, be sure to trim around the edges to remove the skin. You won't miss out on the taste, promise!)

One more thing turkey...

Start a new tradition with your family, and participate in a Turkey Trot on Turkey Day! It's great fun and great exercise! You can walk, run, jog, or a combination of all three. Burning calories is burning calories!

Here are two options in the Metroplex...

**DALLAS TURKEY TROT - A 5K RACE FOR THE WHOLE FAMILY!**

Date:
Thursday, November 22, 2007

Time:
09:00 AM

Venue:
starting at Dallas City Hall Plaza

Address:
1500 Marilla Street
Dallas, TX 75201

**Additional Information**

Fees:
$18.00 until 11/10/07
$20.00 - 11/11- 11/19 (on-line registration will cut off at midnight on 11/19)
Dogs - $10 (All dogs must register)

Website:
http://www.thetrot.com

**FORT WORTH TURKEY TROT - 5K, 10K, OR BOTH!**

Date:
Thursday, November 22, 2007

Time:
08:00 AM

Venue:
Fort Worth, Texas

Address:
6115 Camp Bowie
Fort Worth, TX 76107

Prices:
5k - $22.00
10k - $22.00
Both 10k and 5k - $27.00
. . .
Website:
http://www.fwtrot.org

(To find a race near you, search for races on www.active.com!)

The perfect final side dish touch - Cranberry Sauce

2007-11-17T07:32:00.000-06:00

Next time you are at the grocery store, pick up a can of cranberry sauce. You will be amazed at how much sugar and unhealthy additives they can cram into ONE CAN, claiming to bear a healthy fruit. (And after you pick it up, make sure you put it back on the shelf and not in your cart!)

This year, make it yourself, and your family will love it - and YOU will be to thank for keeping them healthy this holiday!

Cranberry Sauce: (yields 2 cups)

1 12oz bag of fresh or frozen cranberries
1 cup water
1 packet - On the Go Crystal Light, Sunrise Orange
1 tsp minced fresh ginger
1 tsp minced orange zest
¼ tsp cinnamon
½ cup reduced-sugar crushed pineapple
½ cup honey

* Bring orange juice, ginger, zest and cinnamon to a boil on high heat in a medium saucepan.
* Rinse cranberries and add once liquid is boiling.
* Reduce heat to medium and cook uncovered for about 10 minutes.
* Add crushed pineapple and honey. Remove from heat and cool.

Pumpkin Pie.....and you can have the whole piece!

2007-11-16T14:07:00.000-06:00

No one will ever know that it's not the full-fat version...unless they get suspicious when their pants still fit the same the next week! :)

1 9-inch whole wheat pie shell
3 TBSP egg beaters
1/4 cup Brown Sugar/Splenda Blend
1 teaspoon pumpkin pie spice
1 cup pumpkin puree
1 cup evaporated milk

* Preheat oven to 350 degrees F.
* In a medium bowl whisk together egg beaters, Splenda, and pumpkin pie spice until well blended. Add pumpkin and milk to egg mixture, and stir until smooth.
* Pour mixture into pie shell.
* Place pie on a baking sheet and bake in preheated oven for 30 minutes, or until set in center.

Bet you never thought you'd see healthy gravy.....

2007-11-15T14:46:00.000-06:00

Gravy:

6 cups reduced-sodium 99% fat free chicken broth
2 large carrots, chopped in large pieces
2 medium onions, cut into large pieces
2 celery sticks, cut into large pieces
Neck, wing tips and giblets from turkey
1/3 cup whole wheat flour, mixed with water
1 TBS chopped fresh rosemary
2 TBS chopped fresh thyme
Morton Lite salt and black pepper
*optional ¼ cup dried porcini mushrooms

* Simmer all the ingredients except flour, thyme, rosemary, salt and pepper for about 1 hour on medium heat.
* Strain and discard solids. Heat ¼ cup broth in a non-stick skillet. Whisk in flour a little at a time to incorporate. Using a wire whisk, add the rest of the broth a little at a time on low heat. Keep whisking to avoid lumps until all the liquid is incorporated.
* Add rosemary and cook for another 20 minutes on low heat, stirring occasionally. Season with chopped thyme, salt and pepper.

THANKSGIVING Done Right!

2007-11-14T15:42:00.000-06:00

You spend the entire day in the kitchen - cooking, nibbling, tasting...and no doubt, starving yourself so you have an excuse to overeat when the actual Thanksgiving meal occurs. You were too busy coordinating for the family, so you skipped the gym, and you have less energy than you normally do. After you eat, it's time to sit and watch football... now remind me why we say HAPPY Thanksgiving?!

I'm just kidding. There's plenty to love about Thanksgiving. But let's face it - not much of it is healthy...unless you make some substitutions! Enter Michelle. :)

Here are some healthy and creative ways to make your Thanksgiving just as fun and taste just as good - without all of those fat grams and calories! I'll give away all my secrets over the next week so you can continue reaching your fitness goals throughout the holiday season!

Stuffing:
½ cup wild rice
1 cup long grain brown rice
1 med onion, chopped
¾ cup diced celery, about ¼ inch pieces
2 cups sliced crimini mushrooms
1 medium green apple, diced about ¼ inch pieces
4 medium cloves garlic, minced
½ cup chopped walnuts or almonds
6 dried apricots, coarsely chopped
½ cup raisins
½ cup chopped fresh parsley
2 TBS chopped fresh sage
3 TBS chopped fresh thyme
½ TBS fennel seeds
½ cup + 1 TBS chicken broth
Morton Lite salt and black pepper to taste

* Bring 3½ cups of lightly salted water to a boil. While water is coming to a boil, rinse the wild rice under running water in a strainer. When water is boiling, add both wild and brown rice.
* Cover, turn heat to low and cook for about 45 minutes or until tender. Do not overcook. You will most likely have excess water when rice is cooked properly.
* Put cooked rice in a strainer and drain out excess water. Set aside in a large enough bowl to mix everything together.
* Heat 1 TBS chicken broth in a large non-stick skillet. Sauté onion in broth over medium heat for 5 minutes. Add mushrooms and celery and continue to sauté for another 2-3 minutes.
* Mix all the stuffing ingredients together in bowl and season with salt and pepper.

Oatmeal Cookie Oatmeal

2007-11-07T08:20:00.000-06:00

I love oatmeal raisin cookies. Unfortunately, my hips don't seem to like them as much as I do! However, as always, I've found a way to work around that little problem to create a perfect healthy breakfast treat - and when done correctly can taste JUST LIKE an oatmeal cookie, without all of the bad stuff. With the weather getting colder, it's the perfect way to coax you out of your warm bed. Plus, you'll stay full until lunch time!

Oatmeal Cookie Oatmeal (1 serving)

1/2 Cup Old Fashioned Oats
1 cup water
1/4 cup raisins
1/8 cup nuts (crushed or uncrushed)
2 tbs Splenda

Combine oats, water, and raisins. Stir together with a spoon. Microwave on medium for 6 minutes, or until oatmeal is cooked. Add nuts and sugar/sweetener. Adjust to taste, and enjoy your oatmeal raisin cookies in a bowl!

Scratch Out STRESS

2007-11-06T13:08:00.000-06:00

Ever wonder who wrote that holiday tune, "The Most Wonderful Time of the Year?" I mean, sure, the holidays are great. Family. Friends. Food. Presents. Parties. What's not to like?

Well, there are those family members that you avoid the other 364 days of the year but somehow manage to cross your path in the holiday season. Plus, family and friends could pop in your house at any moment, so there's a need to always keep the house prepared for company. You have to spend a little extra time in the kitchen for food preparation, and there are always tempting goodies around...Ironically, when you have less time to be at the gym, you actually need an extra workout throughout the week... And all of those special people in your life need presents, and who has the money for that? And can you keep a balance between your husband's work party, your Secret Santa exchange that you do with your girlfriends every year, and your kid's soccer team church party? Plus, isn't there a school program for you to be at right now? Oh yeah...there's all of that.

The holidays come, but there doesn't seem to be much rest. Most of us feel like we work just as hard as one of Santa's elves on Christmas Eve. Well, I can't make your extended family stop being weird. I can't give you a raise at work. And I can't change that you have four parties every weekend from now until December. But I can tell you a few things that you can do to reduce your stress as much as possible.

1. Limit the amount of sugar and caffiene that you consume. Stress plus one of these things is a trigger to make your heart flutter even more.
2. Focus on natural forms of food. Bring a bag of fresh fruit and cut up vegetables to snack on during the workday. Learn to take health breaks instead of coffee breaks.
3. Don't slack off on your exercise routine. You need those endorphins to keep going! Skipping the gym will only make you feel more lazy and less in control...especially when you step on the scale and no New Year's Resolution will fix it quickly.

4. Practice deep breathing exercises . It sounds silly, but you can do even when sitting in traffic on the freeway or sitting at your desk at work. It works.
5. Keep a water bottle on your desk to drink throughout the day.
6. During breaks, do shoulder shrugs and neck stretches. Take mini stretch breaks throughout the day.
7. Keep a positive mental attitude. Look in the mirror every morning and tell yourself, "I look good, feel good and am going to have a great day!"
8. Pamper yourself. Taking a bath with epsom salts will act as a natural muscle relaxer and reduce stress.

9. Recognize time as a gift. Commit with a friend to meet and go walking twice a week every day for the next year. Your friendship will grow without shrinking your pocketboom...and you're both getting some exercise.

10. Do something for someone else. Volunteer at a shelter with your family, or provide gifts for a family who can't afford to celebrate this season. Have you ever felt worse after you've helped someone? I didn't think so.

Happy Peanut Butter Lovers Month!

2007-11-01T10:07:00.000-05:00

Do you love peanut butter? Well, then join the celebration! November is National Peanut Butter Lovers Month. For me, peanut butter is pretty much the ultimate comfort food. When I have a bad day, a peanut butter sandwich can always make it better. Of course, when I was a kid, I ate the full-fat Peter Pan version. As I got older and developed healthier habits, I switched to natural peanut butter. While it's full of rich vitamins and protein, I can't help but feel guilty about the high fat content. A peanut butter sandwich, even with natural peanut butter, is not something you can indulge in every day. Or can you?

Enter Better ‘n Peanut Butter® - an all natural spread that delivers 85% less fat and 40% less calories when compared to regular butter. In addition, it's loaded with calcium carbonate, lecithin, vitamins E & C, antioxidants. Get this, it's low sodium version only contains 95 mg of sodium! It contains all natural flavors, is colored with annatto and paprika, and is sweetened by tapioca syrup, pure water, and dehydrated cane juice and rice syrup.

You can check their website - http://www.betternpeanutbutter.com/ for a list of retailers. You can even order it online if it's not available at your local health store. Try it - if you're a peanut butter lover, the only thing you'll be missing is extra fat and calories...because you sure won't be lacking in taste or satisfaction.

Healthy Halloween Habits

2007-10-31T13:23:00.001-05:00

1) Don't send your kids trick-or-treating on an empty stomach. Otherwise, they will consume a ton of unneccessary calories from candy! (The same rule applies to you if you are digging through their treat bag after they get home! Do it on a full stomach so you can control yourself!)

2) Allow yourself to have ONE of your favorites...no matter how bad it is for you. You are more likely to be satisfied by getting the actual candy you want instead of downing the whole bag of sugar free chocolates. If you must have a Butterfinger, do it. But enjoy the snack size. And just one. :)

3) Remember - there's more to Halloween than just the candy. Have fun helping your kids carve a pumpkin, and don't forget that you're never too old to dress up! There's lots of things you can do besides see how many pieces of a candy you can eat in one day.

4) If you are taking your kids trick-or-treating, WALK! Use this as a chance to get some extra exercise, and earn those additional calories in your candy splurge! It always amazes me to see parents driving their kids from house to house. Get out, stretch your legs, and walk the neighborhood with them. Also, many churches and parks put on a Halloween festival. Stay active, and you won't even notice the extra calories on your body!

5) Resist the urge to buy the *ON SALE* Halloween candy on November 1. No matter how great a buy it is, you don't need the extra temptations lying around. Your house has enough candy right now! (Plus, Thanksgiving is just around the corner...)

Top 4 Liquid Myths BUSTED (And a final piece of advice your waistline can't afford to miss!)

2007-10-30T10:28:00.000-05:00

1) Diet Coke is healthier than Coke. (Sorry to any Yankees - I'm from the South. Everything's a Coke, even if it's a Mountain Dew.)

So it is true that Diet Coke has about 120 less calories than Coke. But what is exactly healthy about artificially colored, flavored, and sweetened carbonated water? Nothing. You're better off to drink something else.

2. Juice has less fat than milk, so you should drink more juice than milk.

Did you know that a glass of juice contains more calories than a glass of 1% milk? Well, it's true. Juice is composed of mainly sugar and some vitamins, while milk contains protein, calcium, potassium, and Vitamin D. So as long as you are not indulging in the full fat version, stick to the moo juice.

3. Bottled water is better for you than tap water.

Hate to break it to you, but they're basically the same thing, except tap water contains more fluoride, which is healthier for your mouth. Drinking occassional bottled water is not bad for you, but it will damage your wallet quickly. (If you insist on sticking to bottled water, make sure you buy a brand that contains fluoride.)

4. The main beverage that you should stay away from is coffee.
In general, there is no harm to your health if you drink coffee in small to moderate amounts. Now, doctors are saying that small amounts of caffiene can actually boost your metabolism and may aid in weight loss. Just remember that as always, MODERATION is the key. In fact, coffee contains less caffiene than most soft drinks. In addition to limiting your coffee cups, go easy on the cream and sugar. Use skim milk and a natural sweetener such as stevia instead.

The Bottom Line...

If you trade one calorie-laden beverage for water every day, you may drop as many as 15 pounds over a year. So guzzle that water! Also, get yourself in the habit of checking the Nutrition Facts before you drink something. Remember that ALL calories count - no matter whether you eat them or drink them!

Caprese Chicken Salad with Orange Zest Vinaigrette

2007-10-28T13:49:00.000-05:00

Many times, people fail on their diet plans when they don't incorporate variety and variations to their meals. You should consistently change up your meals with the seasons so you are always using the freshest ingredients for a particular time of year. Here's a recipe to keep you on track for the fall that will satisfy your taste buds at the same time.

Caprese Chicken Salad

Begin with a bed of mixed greens and baby spinach. Then, sprinkle with pecans, dried cranberries, and basil. Top with 3 oz. of grilled chicken. To top off your perfect fall salad, stack two layers of tomato slices and fresh peeled orange slices.

Orange Zest Vinaigrette

Ingredients:

¼ cup Splenda
1 tsp. paprika
4 TBSP reduced-sugar orange juice
1 tsp. minced onions
½ cup unsweetened applesauce
¼ cup flaxseed oil
1 tsp. dry mustard
½ tsp. Morton Lite salt
3 TBSP white vinegar
1 tsp. grated orange zest

Instructions:

1) Place splenda, dry mustard, paprika, and salt in a blender or food processor.
2) Add orange juice, vinegar, onion, and orange zest to dry ingredients and blend well.
3) With blender running, slowly pour oil and applesauce into orange juice mixture.
4) Place in an airtight container and refrigerate.

To avoid the temptation of drowning your salad in dressing, try putting it in a spray bottle instead of a container that you pour. Then, lightly spray your salad for just as much flavor without the additional calories.

Think Pink :)

2007-10-26T10:07:00.001-05:00

If you've noticed even more pink everywhere you go lately, I hope you've taken the time to ask and figure out that October is Breast Cancer Awareness month. Stats are startling how often this disease occurs in women - pretty much everyone you meet has a story. My mom is a breast cancer survivor - 10 years cancer-free in July 2008! :)

Good news - there are so many things you can do to get involve in supporting medical research, specially related to breast cancer. Most of them probably don't even altar your healthy daily routine. So check out these suggestions, and help make a difference. Keep in mind that every little bit helps, and there is no donation of time, money, or effort that is too small.

1. TRAIN FOR A 5K. ww5.komen.org/home/

The Susan G. Komen Foundation has raised a billion dollars to date in breast cancer research and has committed to raise another $2 billion over the next decade. A 5K is just 3.1 miles. It's a great distance for someone who's never done a race before, and a favorite distance among routine racers! Even better, unlike longer distances, the training program doesn't take long. You can be ready for a 5k in a couple of weeks! Find the race closest to you at http://cms.komen.org/komen/NewsEvents/FindAnEvent/index.htm?ssSourceNodeId=505&ssSourceSiteId=Komen/

2. RACING DESERVES NEW RUNNING SHOES. www.newbalance.com/komen

To best prevent injury and keep you safe, runners should change their running shoes every 350-400 miles. Also, a great way to keep your shoes at their best is to alternate between 2 pairs of running shoes. If you alternate your shoes, you can make them last twice as long instead of just beating up the same pair everyday. So, you will actually save money in the long run by having 2 pairs of running shoes! New Balance continues its Lace Up for the Cure® program benefiting research. From January 1, 2007 through December 31, 2007, New Balance will donate fifteen percent of wholesale sales for each product sold from the Lace Up for the Cure® Pink Ribbon Collection. Lace Up footwear and apparel is distinguished by pink tissue paper in the shoebox, as well as hang-tags, and other in-store signage.

3. SWITCH TO YOPLAIT YOGURT. www.yoplait.com

A study done at the University of Tennessee showed that those who incorporated fat free or low-fat yogurt into their diet program lost signifiantly more weight and maintained weight loss longer than those who did not include low-fat dairy products in their diet. Plus, Yoplait sponsors the Save Lids to Save Lives® program, which takes place throughout September and October each year. For each pink lid mailed in by customers, Yoplait will donate 10 cents to breast cancer research with a guaranteed donation of $500,000.

4. A DONATION THAT KEEPS GOING AND GOING. www.energizer.com/komen
Energizer® supports the breast cancer movement by offering consumers the opportunity to receive a limited edition "Keep Going" Charm Bracelet, by redeeming three proofs of purchase from select Energizer® products by December 31, 2007. So you get to support breast cancer while adding to your jewelrey collection! :) Energizer will also donate $1.00 to Komen for each Charm Bracelet redeemed up to a maximum donation of $10,000. During the month of October, Energizer® will donate $0.50 to Komen for each battery pack sold with a minimum guaranteed donation of $100,000 up to a maximum donation of $200,000.

5. ADD A WHOLE GRAIN CRUNCH TO YOUR SNACK. www.sunships.com

There aren't too many bags of chips that have ever found their way into my pantry. These whole grain basked chips are an exception. SunChips® brand created the Crunch for the Cure SunChips® pink ribbon bag program. Consumers can submit proofs of purchase from specially marked bags of SunChips® Snacks online, and SunChips® will donate 25 cents to Komen for the Cure for each proof of purchase submitted with a minimum guarantee of $100,000 up to $350,000.

To view an article on breast cancer prevention, follow this link: http://www.womenshealthmag.com/article/0,6176,s1-3-181-1915-1,00.html

You Might Be a Runner If...

2007-10-25T08:07:00.000-05:00

...You cried more when they discontinued your favorite running shoe than you cried when your last boyfriend broke up with you.

...You have pictures of yourself wearing a plastic bag....multiple pictures...not from the same day

...Your running gear is worth more money than everything else in your closet

...Your friends say they need to train before they can run with you

...You refer to food as "fuel"

...You talk about going for an "easy ten" and people look at you and say, "Ten minutes?".

...You double knot all of your shoes...purely out of habit

...You have tried pretty much every granola, protein, and energy bar out there

...You have a pair of running shoes in the trunk of your car...just in case.

...A gym membership is not an optional financial purchase. It's a neccessity.

...When you arrive at a friend's house for the first time, the first thing you comment on is what a great neighborhood they have to run in.

...You try a new running route and can't wait to get home and get in your car to clock how far you went (even though you can pretty much guess it within 1/10 of a mile)

..You will not stay in a hotel than does not have a good fitness center. (Hey, if it rains, I've got to have options!)

...You know at least 47 ways to prepare oatmeal

..You buy a dog based on his ability to run at your pace.

...The word "fartlek" doesn't make you giggle like a 12-year-old.

...You know which color nail polish best disguises the fact that you don't neccessarily have 10 toenails

...You have literally "run" errands before

...You think a 4-mile walk or a Pilates class is a great way to rest on recovery days

...After you run, you take the phrase, "Wow, you're gross" as a compliment

...You don't have to ask, "Dean who?"

...You have started a conversation with a complete stranger because you can tell from their calves that they are a runner

...Your friends always know if they buy you something that says "Nike" for Christmas, you'll light up more than the Christmas tree

...When someone introduces you, they always follow your name with "who runs marathons" or "who ran twelve miles already this morning"

...BioFreeze has its own special spot in your medicine cabinet

...You keep running out of ponytail holders (Yes...pun intended)

...You would consider trading the diamond tennis bracelet you got for your birthday for a treadmill at home

FRUITIFIED Zone Perfect Nutrition Bars

2007-10-24T07:39:00.000-05:00

Okay, so I've always kinda stayed away from ZONE Bars on a regular basis. While the taste is great and 14 grams of protein in just 200 calories is pretty impressive, I've always felt that their saturated fat content is a LITTLE high. Not to mention, if you're trying to use this as a quick breakfast , chocolate, peanut butter, and caramel are not exactly on my taste bud's radar that early in the morning.

But those days are OVER! The minds behind Berry Sear's Zone Diet have come out 4 new flavors of FRUITIFIED Zone Perfect Nutrition Bars - Apple Cinnamon, Blueberry, Orange Cranberry, and Banana Nut. Each bar has real fruit pieces, and they also have additional Vitamin A & C. Each bar is also loaded with potassium, free of unhealthy trans fat, and provides 14 grams of protein. The nutritional values vary a little bit, so check out the numbers below to see which flavors best match your personal eating plan. Some are slightly lower in calories, a few less grams of sugar, lower in saturated fat, etc. There's a bar for everyone somewhere in this mix!

Apple Cinnamon - Calories: 180; Total Fat: 2g; Saturated Fat: 0.5g; Trans Fat: 0g; Carbs: 27g; Fiber: 3g; Sugars: 17g; Protein: 14g

Blueberry - Calories: 190; Total Fat: 4g; Saturated Fat: 1g; Trans Fat: 0g; Carbs: 25g; Fiber: 3g; Sugars: 14g; Protein: 14g

Orange Cranberry - Calories: 190; Total Fat: 5g; Saturated Fat: 2.5g; Trans Fat: 0g; Carbs: 24g; Fiber: 3g; Sugars: 11g; Protein: 14g

Banana Nut - Calories: 200; Total Fat: 6g; Saturated Fat: 1.5g; Trans Fat: 0g; Carbs: 24g; Fiber: 3g; Sugars: 12g; Protein: 14g

Breakfast suggestion: If you have time before you leave the house, take it out of the wrapper and pop it in the microwave for 10-15 seconds. It adds that "just out of the oven" goodness to make you feel like you put a lot more effort into your breakfast preparation than you actually did.

Snack suggestion: These bars are great to fuel a workout after a day at work. 1-2 hours before your workout, eat half of the bar while you sip some water. Then, place the remainder of the bar in your gym bag. If you are headed straight to eat dinner after your workout, save the rest of the bar for the next day. However, if you're going to be a while before you get to eat again (have to pick up the kids, need a shower, you have to cook first, etc.), go ahead and finish the bar. This will prevent you from overeating later, and you can go ahead and refuel while your metabolism is still high.

BUST A RUT (And kick your butt!)

2007-10-23T05:45:00.000-05:00

As a personal trainer, one of the top questions I am asked is, "If I am trying to lose weight, should I concentrate more on cardio, or should I focus on weight training?" I'm sure they love my response when I say, "Yes!" Not exactly the answer they were hoping for.

But the fact is, it's true. One of the best ways to lose weight is through circuit training, where you are alternating cardio and strength training drills in one workout. It's a guarenteed way to get you into your personal fat-burning zone.

BUT please remember that it is an ADVANCED way to lose weight. If you bust into a gym for the first time in 10 years and attempt to do this routine, you will leave the gym feeling sore, useless, and defeated. Don't do that to yourself. Build a fitness base by slowly building up your strength and your endurance. Then when you are ready to take your fitness to the next level, advance to circuit training.

If you have been in the gym for a while and you aren't quite seeing the dramatic results you saw when you first started your workout plan, try adding this routine into the mix 1 day next week. It should take you about an hour and a half to complete. The next week, try it for 2 days. The week after that and for 3 more weeks following, aim for 3 days per week. I have a 100% success rate with this workout.

I repeat, this is an ADVANCED workout.

Cardio:

SPRINTS – 30 minutes – Every 2 minutes, sprint for 30 seconds.

Strength:

`1) Heavy Squats – 90 lbs. – 3 sets of 15-25 reps
(Sprint 1 lap between sets)

2) Incline Chest Flyes – 12 lbs. – 3 sets of 25 reps
(50 Jumping Jacks between sets)

3) Lunges w/ Glute Lift - 12 lbs. - 3 sets of 15 - each leg
(10 unlevel push-ups each side between sets)

**Walking Lunges – 1 Lap w/ 7 lb. dumbbells**

4) Power Clean & Press – 30 lbs. – 3 sets of 10
(20 athletic lunges between sets)

5) Step=Up with Bicep Curl – 7 lb dumbbells - 3 sets of 20
(20 tricep dips between sets)

6) Power Squat with Medicine Ball Toss – 2 sets of 20

7) Leg Burnout – 250 Rep Combo of Squats/Lunges

Abs:

500 crunches, alternating exercises every 25 reps

FULL BODY STRETCH! - Take at least 10 minutes to stretch EVERY MUSCLE in your body. It's that important.

Heart Healthy Pumpkin Muffins

2007-10-21T14:18:00.000-05:00

With Halloween right around the corner, your local grocery store probably is loaded with calorie-laden and unhealthy pumpkin pies, muffins, and sweets. However, the pumpkin itself is a very healthy food and one that you should include in your diet. The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene (just like sweet potatoes and carrots). Beta-carotene is one of the plant carotenoids converted to vitamin A in the body.

Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.

Pumpkin Nutrition Facts(1 cup cooked, boiled, drained, without salt)
Calories 49 Protein 2 grams
Carbohydrate 12 grams Dietary Fiber 3 grams
Calcium 37 mg Iron 1.4 mg
Magnesium 22 mg Potassium 564 mg

Here's the catch. Don't give in to the store-made temptations. Instead, make a few adjustments to the store recipes, and indulge yourself (in moderation, of course) to this tasty fall treat. Plus, your house will smell amazing after these bake in the oven.

Heart-Healthy Pumpkin Muffins

Ingredients:

3 cups Splenda
1 cup unsweetened applesauce
4 egg whites
1 lb. of canned pumpkin
3 ½ cups of whole wheat flour
1 tsp. baking powder
2 tsp. baking soda
2 tsp. Morton Lite Salt
½ tsp cloves
1 tsp. cinnamon
1 tsp. nutmeg
1 tsp. all spice
½ tsp vanilla
2/3 cup water

Instructions:

Combine Splenda, applesauce, and eggs. Add pumpkin. Sift together flour, baking powder, baking soda, and salt. Add spices. Add dry mixture to pumpkin mixture. Add water. Pour into two greased and flour loaf pans or muffin trays. Bake 1 hour at 350 or until bread/muffins test done. Enjoy!

Yield: 2 loaves/24 muffins

Treadmill Running with Results

2007-10-20T19:45:00.000-05:00

Do you feel like you're running and not getting closer to your fitness goals at all? Now, I'm not talking about running in place on a treadmill. But if you feel like you're running without results, see if this description matches your running routine...

You get to the gym, and you hop on YOUR treadmill. (You know you run on the same one every time.) You set your iPod to your favorite running playlist, and hit the start button. You warm-up for the recommended time, then you punch the speed up to your usual number, and you run for your normal time. When you're done, you cool down, wipe your sweat, and leave the gym. Successful? Maybe. But maybe not.

Our bodies are strange things. Once your body does an activity, it puts muscle memory into practice, meaning your body begins to recognize things you do repetitively. In an effort to prove its efficiency, your body even tries to cheat and find an easier way to do it than it did it last time. Guess what? That means, the awesome workout that you started doing two years ago doesn't give you the same calorie expenditure today. You've got to change it up to see results, and you've got to keep your muscles guessing.

Here are just three simple things you can do to bust the rut of your regular running routine:

1. Add an incline. Yeah, that's the other set of arrows next to the speed on the treadmill. Select a new number to try everyday. You may have to adjust your pace, so be patient with yourself. Don't expect yourself to be able to run up a hill as fast as you can take a flat path. Also, don't stay on the steepest hill for an entire run. Especially when you first begin experimenting with incline, stay at a number for a few minutes, and then change it. (And as an added bonus, interval training can really help keep you in your fat burning zone.)

2. Change the type of run you do everyday. Instead of coming to the gym and running for the same amount of time and at the same pace each day, experiment with each of these types of runs. You will find that you can push your body differently everyday, and you will start seeing changes in your body.

* Foundation run - A steady run at a comfortable, moderate aerobic pace
* Strides - 20-second relaxed sprints with 40-second jogging recoveries
* Long run - A long run done at the same pace as your foundation runs
* Hill repetitions - Uphill running intervals done at near maximum intensity with two-minute jogging recoveries
* Fartlek run - Foundation run with scattered 30-second bursts at one-mile race pace (i.e. the fastest pace you could sustain for five to seven minutes)
* Tempo run - Steady run at a threshold pace (i.e. between 10K and half-marathon race pace) sandwiched between a long warm-up and cool-down
* Speed intervals - One-minute running intervals done at speed pace (one-mile race pace) with three-minute active recoveries
* Lactate intervals -- One-to three-minute running intervals done at VO2max pace (i.e. 5K race pace) with jogging recoveries of equal duration

3. Take adequate time to recover between runs. Running is a high impact exercise, so you should treat it like one. Just like you give your muscles a day to recover between weight training, you shouldn't do two maximum intensity runs on back-to-back days. Maybe if you an hour of hill repititions one day, the next day you could do a foundation run on the next day. Even if you are training for a race, there should be between 1-3 days per week that you give your joints a rest from running completely.

10 Tips for Group Exercise Instructors....(that they usually don't tell you in training)

2007-10-19T08:52:00.000-05:00

So you've taken group exercise classes for years, you've gone through training, and now you're ready to start tackle your first class! But before you do...check out these tips that they probably didn't mention during your certification.

10) Just because your class is quiet, that doesn’t mean that you should be.

We’ve all been there. The music is pumping, your muscles are working, and you are getting a great workout. You ask the class how they feel…and the silence follows. While this is not always the most encouraging moment, DON’T GIVE UP! As a GXI, I know that you are not quiet and shy, but your class might be! Remember that opposites attract, so keep your energy high. Also, they might not be as fit as you are (YET!) They may be feeling the burn, but at a breathless moment of workout and unable to respond. Keep encouraging, and keep motivating them.

9) All GXI’s have GX eyes too.

GX eyes are always open and alert. They are constantly moving and scanning the entire room. You are looking for newcomers, checking for proper form, and doing anything and everything you can to prevent injury and create a great workout. Remember the look past the front row. Don’t ignore a person who has a scowl on their face. You don’t have to personally call a person out who is doing something wrong, but if you say the cue to the entire class, but use your GX eyes to focus on them, most of the time, they will realize they are making the mistake and fix it.

8) Make fun of yourself.

Group exercise can be intimidating for some people – especially when they are new to fitness. Think about it – coming into a room full of people that you don’t know and attempting to blend in among the fitness freaks and fitness royalty (that’s you) in charge. The best way to break the ice is to tell an embarrassing story about yourself (FYI – microphones make an embarrassing story even funnier.) or to admit when you are struggling with an exercise. They are more likely to feel comfortable in your class if they know they have something to mock you for in the event that they mess up.

7) Train yourself to identify “newbies.”

Sure, in training, they tell you to arrive early, get the class set up, and be prepared to meet and greet faces as they come in. Those who are new should come up to you and introduce themselves and tell you it is their first time so you can be sure they have all of the equipment they need to participate in your class. Right. In Athletic Paradise, I’m sure they will. Nine times out of ten, this is not the case. It is your job to seek out people who look like they are new, introduce yourself, and help them. Repeat their name a few times as you are helping them so it will stick in your brain. Talk to them after the class, and get their feedback. New participants are a great way to get an honest opinion of how you are doing as an instructor.

6) The majority of your class would define themselves as competitive.

This is a great way to motivate and challenge your class. You can use competition in various forms in all of your classes! Divide your Cycle class into three sections, and have each section sprint in twenty second intervals over a minute. Get the other two sections to cheer the sprinting section on as they recover. In resistance classes, divide the room in half and add up the total weight lifted for each half. Challenge the losing side to win next week. In a yoga class, see who can hold a pose the longest – the men or the women. The possibilities are endless!

5) Have a class buddy (or two or three!)

As you teach, you will get to know the people who regularly attend your classes. Pull them aside, and ask if they would be willing to help newcomers in class. Most of the time, they will jump at the opportunity, since it makes them feel like an expert and gives them importance. (It also gives them a sense of ownership in your class, and they will continue to come!) As newbies arrive, pair them up with a willing veteran who can answer any one-on-one questions while you are instructing. This is also a great way to get your class participants to make friends and hold each other accountable to exercise!

4) Repeat after me: I am not Superman.

At least, not everyday! Some weeks, you will teach more than others, and you may get sore. Especially if you teach back-to-back days of resistance training, you may have to take one day lighter than the other. This is OKAY! Explain to your class why you are choosing a lighter workout for yourself, move on, and continue to motivate them to work their hardest. Remember – the members are always watching you. Some of them may even have their fitness goals set to look like you and copy your workout as closely as they can. Don’t model over-training for them. It’s just increasing their chance of injury.

3) Expect the unexpected.

In the five years I have been teaching, there have been some interesting moments. I’ve had a diabetic who forgot to eat breakfast almost faint during squats. I’ve had a woman answer her cell phone in Cycle to find out that her daughter had been in a car wreck. The fire alarm has gone off at the gym. I put a CD in on September 12, 2001, and the first song was Outkast’s Bombs over Baghdad. (Whoops!) You can’t always control what happens in your class, but you can control the way you handle it. Memorize this rule: If you put the members’ safety first, you will always make the right decision about what to do. (And on all of the above mentioned situations – I noticed she looked pale and had her sit down before she passed out, the daughter was not injured, the alarm was pulled by a teenager, and I admitted to being a bonehead.)

2) It is YOUR RESPONSIBILITY to make your class FULL and FUN.

Don’t get in the habit now of blaming poor timing, bad traffic, “old” equipment, etc. If you are a highly motivating instructor and doing your job to the best of your ability, you can have a full class at 2pm on a Sunday afternoon during football season. (Check out Micki’s Camp24 class at Hulen if you don’t believe me.) Also, you set the tone for your class. The more fun you have, the more fun your class will have. Be energetic, be creative, and be positive!

1) You have the best job in the entire world.

As you stand before your class participants, realize that you are getting paid to do the workout that they are paying to do! They may have been staring at a computer screen all day, chasing little kids around the house, or sitting in a classroom. It is your job to make sure that they get more fit and have fun along the way. Love your job, own it, and be thankful. J

ABSolution 4 Her

MOVING DAY!

Staying Health-Conscious in College

September *SHAKEOLOGY* Challenge

Michelle's 60 Day Health & Fitness Challenge

Favorite Products: Granulated Stevia Powder

Recipe of the Week: Tangy BBQ Chicken

Exercise of the Week: Sumo Squat

EASY Mango Salsa

Exercise of the Week: Plank

Recipe of the Week: Poppyseed Dressing

Exercise of the Week: Speed Skaters

Healthy Chicken Nuggets Recipe

Exercise of the Week: Incline Curls

Five Fitness Fallacies

Mother's Day - Breakfast in Bed Recipe

Exercise of the Week: Walking with Incline

Summer Salmon

Exercise of the Week: Knee Drops

Coffee - Good or Bad?

Can Kids Pump Iron?

Nutty Stir Fry Salad

Exercise of the Week: Stability Ball Push-Up

Preventing Plateaus

Another 100 Challenge!

Exercise of the Week: Walking Lunges

Healthy Side Dish: Mashed Cauliflower

Exercise of the Week: Dumbbell Step Up

Remember to Recover!

Michelle's Mailbox

Exercise of the Week: Swiss Ball Jackknife

Daily Dessert

Basketball Burn Intervals

ULTIMATE Fat Burning Secret: EXPOSED!

One-Week 100 Challenge - Part 2

Exercise of the Week: Dumbbell Squat Press

National Chips & Dip Day!

Shakeology

Gettin Crabby at Lunch!

One Week 100 Challenge!

Is your tea GREEN?

Bombs Away!

EXTREME-ly Good Breakfast

Legs to Stand On

CLICK Just In!

Make it CLICK

Exercise of the Week: One Legged Bent Over Row

NUTrition Tip of the Day!

Pizza Night!

Desk Jockey Domination!

Get Perky with Jerky!

SUPERGIRL Shoulder Press

Chocolate PB Banana Smoothie

8 Tips for Masering Portion Control

Shoe Shopping Advice

At the Gym: To Sneeze or Not to Sneeze

Happy Valentine's Day!

got Calcium?

Are you ready to get FIT?

Ready....Set....GO!

Happy 2008!

Christmas Breakfast

Would you please pass me the BROWNIE?

"But it's COLD outside!"

Reversibility: Runners, Don't Let It Happen to You

Ground Rules at Starbuck's

Across the Floor Push-Ups

3 Word Phrases Women LOVE to Hear

So how DO you run anyway?

December DONT'S

4 "F" Factors to Keep Full Classes through the Holidays

Vicki's Spiced Tea

Did you remember to stretch?

And now for the TURKEY!

The perfect final side dish touch - Cranberry Sauce

Pumpkin Pie.....and you can have the whole piece!

Bet you never thought you'd see healthy gravy.....

THANKSGIVING Done Right!

Oatmeal Cookie Oatmeal

Scratch Out STRESS

September SHAKEOLOGY Challenge