Not Bad, Not Bad.

Did Cardio Abs today. It wasn't as bad as I expected. Only 16 mins long. A lot of core work, pretty tough core work actually. The cardio at the beginning wasn't to bad, however I jumped a little to hard doing a wide tuck jump and hurt something on my inner thigh.


I walked it off though and the pain went away. lol I'll be more careful next time. I actually think I may add this DVD into my routine even when I don't have to do it. I liked it!

Back on track!

So I got my power cord for the laptop. Yaay! (I'll try not to break this one).

So today I am back on track. Today's workout is Power Cardio and Cardio Abs. I have not done the Cardio Ab DVD before so I'm rather excited to see what's in store.

I also wanted to take a few seconds list some of the reasons I use and love so many Beachbody Programs. :)

1. I can get a great workout without leaving my home. I can workout in my living room at what ever time of day I choose. I do not have to waste gas to drive to a gym.

2. The workouts are pre designed. Everything is done for me and all I have to do is insert the DVD and *Push Play*. If I was to go to the gym I might run on the treadmill or do some cardio, but I never really knew if what I was doing is right. With Beachbody the science of it all is already done for me.

3. I never get bored. Each new program always keeps me motivated to workout. I have numerous DVD's to follow that will target each of my needs.

4. Beachbody programs are inexpensive. I can spend anywhere from $39-$119 depending on what one program I want and I am still spending less then what I would for a gym membership and gas to drive to the gym.

5. Each program comes with a nutrition guide that is very easy to follow. Each Program has a nutrition guide specifically for that program. The recipe's are easy to make and won't blow my budget.

6. Last but not least, I love Beachbody Programs because they work! I am rewarded with weight loss, muscle tone, flexibility, & fun!

As long as the above stays that way I will always use Beachbody Programs.

Want to see what I mean? Click the banner below, any questions feel free to ask.

Just a quick note...

My power cord broke on my laptop, so I just wanted to write a quick note and say I will hopefully be back to my blog tomorrow!

Pure Cardio again today!

Ok well really I did it yesterday and forgot to Blog about it. Oops. I'm not sure what is on my agenda for today. I did however notice last night while doing Pure Cardio that my flexibility is getting WAY better. I even was able to get through the warm up easier. However the 15 mins of straight drills still kicked my butt and I'm not ashamed to say so. lol I got through it and that's all that matters.

Arms feel like jello.

I just finished up cardio power and resistance. My arms feel like they are about to fall off. My soreness I had at the beginning of the workout I think has completely wore off. I'm starting to feel a lot better. Today was my second time doing Cardio Power and Resistance DVD. My push ups are starting to get a lot better. I'm seeing my arms and especially shoulders tone up a lot more then they were. I'm very proud of myself to be pushing through this. I did however almost hit pause and run to the bathroom cause I felt sick for a sec. lol But I pushed through it and for that I'm proud. I have followed the program every day and done exactly what I'm supposed to do. I can't wait to see the results! I feel so good I might go do an hour of Turbo Kick. Notice I said *might*. lol

On todays agenda.

Today on the Insanity calendar was a rest day. However I switched my rest day to yesterday and did not do Insanity. So today I did Plyometric Cardio Circuit. I just finished it up. I think I did slightly better today then I did on the very first day. This being the second time doing this particular DVD. I feel pretty good. Arms are a bit shaky, but that's to be expected. Haven't looked to see what is on the calendar tomorrow, but I'm ready for it! Oh btww, I took my before pic, however I'm not posting it until I take my after pic. I might take a pic in the middle of the program though to show progress.

My Least Favorite Insanity move would have to be...

Switch kicks! I feel like screaming like Charlie Brown at the moment. Today was Pure Cardio day. It really meant PURE cardio too! Nothing but cardio piled on top of cardio piled on top of cardio. I feel amazing just to be able to get through it. My soreness is really starting to go away. I am noticeing after just this first week my arms getting more defined.

Same cardio warm up as before around 16 mins long with stretching. I really do enjoy Shaun's version of stretching. Then onto the cardio portion. The cardio portion involves numerous different moves each done for one minute straight. Non stop. Only taking breaks when you know your body needs one.

The moves that you do for one min straight are as follows:

• Suicides (side to side)
  
• Switch kicks (HATE THEM!)
  
• Football sprints
• Stance Jacks
• Pedals (sprint, 2 lunges, sprint, 2 lunges etc. )
  
• Hooks and Jump rope (hook punches, high jumps, hook punches etc)
• Power jacks (wide lunge jacks)
• Level 2 drills (8 push ups followed by 8 run lunges,then you jump up. HATE these as well)
  
• Frog Jumps (squat position jumping forward and back)
  
• Power Knees
  
• Mountain Climbers
• Ski Down
  
• Scissor Runs (After all the Turbo I do, these are actually a breeze)
  
• Suicide Jumps (down, jump back to a push up, stand up)
• Push up jacks (push ups with feet apart)

If that sounds easy when written you're WRONG. :) Ya know, with all that I have done and tried in the past I thought this would be a piece of cake, boy was I wrong. I haven't even looked to see what is on the agenda for tomorrow, but I can guarantee it won't be easy.

Thank goodness!

I got up early and did my Insanity workout today. I was actually really thrilled to do today's workout. Today's workout was Cardio Recovery, which is the one day a week I get to take a bit of a break. Although it's really not much of a break. It involves yoga, pilates, and stretching. Which felt really good. Was still 30 mins long. It involved lunges and squats which you have to hold. Which if you are not used to a lot of yoga can hurt a bit. But a good kind of hurt. I am starting to feel the soreness go away a bit. However I do start back up with the Insane cardio tomorrow. I can't wait!

Cardio Power and Resistance.

I just finished up today's Insanity workout. Today was Cardio Power and Resistance. A 39 minute workout. This workout had the same warmup as yesterdays warm up. ( A kick a$$ warm up) Then it basically does numerous drills again where you do each rotation 3 times each, each time harder and then faster. Today we worked on some shoulders and triceps too. I'm in pain lets just say that. Tomorrow I'm really looking forward to Cardio Recovery. lol

To give you an idea of what I did today here is a Youtube Vid of other people doing the same workout I did today. I hope to get my own video up soon. Enjoy! :)

Quick post on the Insanity Nutrition guide.

Ok normally when I get a meal plan or a nutrition guide it can be intimidating. Usually the recipe's are either really hard to make, or the ingredients are really expensive.

The Insanity nutrition guide is neither and I absolutely love it for that fact. You are supposed to eat 5 meals a day. Those 5 meals are so easy to make and inexpensive.

For example one meal is Proatmeal: Oatmeal, protein powder, fresh berries, walnuts and a splash of skim milk. That's it! Easy and affordable.

Another example: Protein Pizza Muffin; whole grain english muffin, tomato sauce, mozzarella cheese, grilled chicken breast, and broccoli. Again, that's it, easy affordable, and delicious.

So I just wanted to take a sec and say how happy I am to have a great nutrition guide and give some examples of what comes with it.

Yum!

For dinner tonight I used another Campbell's recipe. Soooo good. I made Polynesian pork chops.
Recipe and pic below. Just wanted to share.

4 boneless pork chops, 3/4-inch thick (about 1 pound)

1 teaspoon garlic powder

1 tablespoon vegetable oil

1 medium onion, chopped (about 1/2 cup)

1 can (10 3/4 ounces) Campbell's® Condensed Golden Mushroom Soup

1/4 cup water

1 can (8 ounces) pineapple chunks, undrained

3 tablespoon soy sauce

1 tablespoon honey

2 cups hot cooked regular long-grain white rice

Sliced green onion

• Season the pork with the garlic powder.
• Heat the oil in a 10-inch skillet over medium-high heat. Add the pork and cook until well browned on both sides.
• Add the onion, soup, water, pineapple with juice, soy sauce and honey to the skillet and heat to a boil. Reduce the heat to low. Cook for 10 minutes or until the pork is cooked through. Serve the pork and sauce with the rice and sprinkle with the green onion.

Nutrition:

calories	380
totalfat	10g
saturatedfat	2g
cholesterol	59mg
sodium	1461mg
totalcarbohydrate	46g
dietaryfiber	2g
protein	26g
vitamina	10%DV
vitaminc	12%DV
calcium	3%DV
iron	11%DV

I now know why it's called Insanity.

Cause I'm crazy for doing this. Today is day two and day one of the official workout. Yesterday being the Fit Test.

I just finished up Plyometric Cardio Circuit. Ouch! The workout is 41 mins long. (longer then I thought the first workout would be)

We start out with the warm up. Very fast warm up involving about 5 different drills done all together. I'm thinking to myself no biggie right? Wrong. I thought doing all those drills just once WAS the warm up. Nope. You then repeat them, but faster and with more intensity. Then I'm thinking ok done now let's get on with the workout. Wrong again, you then repeat the same 5 drills AGAIN even faster then the second time with even MORE intensity. THEN you get to stretch for 6 minutes. Which felt SO good.

THEN you get to start the workout, with only 25 minutes left in the workout! The Warm Up alone is 16 minutes! Sheesh!

Then for the workout you do even more sets of drills repeated at least twice with faster motions and even more intensity each time. You're on the floor, you're up in the air, your on the floor again, etc, etc, etc. My legs feel like rubber.

Let's just say, well, the pic is self explanatory.

OMG!

OMG! That's pretty much all I want to say right now. lol I just finished up my fit test. If that was just the thirty minute test I'm in trouble! Although I will say I did better than what I thought I would do. You can tell after I post my stats that my numbers started to decrease because I was starting to get tired. I also had to hit pause and run to the bathroom cause I got sick. Yep I said it, I got sick. That's how intense it was. I'll say that I definitely do feel challenged but I love it! My hands are still shaky and it's a bit hard to type.

The fit test is composed of 7 exercise tests done each for one minute to see how many you can do in a minute.

Here are my beginners stats:
1. Switch Kicks-50
2. Power Jacks-56
3. Power Knees-91 (After all the Turbo I do, I had better do decent on these lol)
4. Power Jumps-46 (All I can say is ouch)
5. Globe Jumps-6 (4 rotations equals one Globe Jump)
6. Push-up Jacks 14 (my weak spot)
7. Low Plank Oblique 23

I did a lot better then I thought I would. But that was just the 30 minute test. I still have a long road ahead of me. I will be taking my before pic tonight. ( I want that free t-shirt lol) And measuring myself as well. I'm so ready to bring it! Oh wait, that's P90X. I'm ready to dig deeper! :P

Want INSANITY? Click my Beachbody Coach page to the right and challenge yourself!

New Page!

So I'm updating my page to follow one of the newest Beachbody workout programs. INSANITY! I'm about to take my fit test and will be posting my stats, weight, before and after pic and measurements. Insanity is a 60 day body transformation workout that I'm REALLY excited to start. So here I go off to take the fit test! Be back later to update!

Sadness...

So guess what? I gained weight. Yep. I've done so good too the past 3 years. I've only gained around 5 pounds which should be easy to take off. I'm pretty sure I know why I gained. See I just got back from my home state in TN. My beloved Grandmother passed away last week and I went to her funeral. I've been a bit of an emotional wreck. I loved my Grandmother very much and was VERY sad to see her go. So I'm not going to lie, I ate my feelings when I was in TN. I didn't care what I was eating. So now I will be starting over a bit in my weight loss. But hey, it was only 5 pounds, it could have been a heck of a lot worse right? So now I am off to do an hour of Turbo Kick and then some Chalean Extreme. RIP Grandmother I love you sooooooo much and I'll miss you. :(

PSA for Today!

So picture it: You're sitting in your recliner. You're rocking back and forth. You have a 2 year old grandson at your feet playing with his Hot Wheel Cars on the floor. Oh how you desperately want to get down there and play cars with him but your body just won't let you do it. If you were to get on the floor you feel you would never be able to get back up w/o someone's help. Let's face it, from the time we are born we age. Starting now with a good workout routine will help to slow down the effects of aging on our body.

Studies have shown that daily exercise can:

Decrease your chances for Heart Disease later in life.
Help prevent Cancer.
Keep your bones and muscles strong.
Help provide better circulation.
Help to prevent Alzheimer’s disease
Help Prevent Diabetes
Prevent Common Colds.


Don't be the old woman/man in the recliner that can't get out of it. You may think you have plenty of time before old age hits, but it's never to early to start. So stay healthy for your children and grandchildren, maybe even your great grandchildren.

Passing along some info.

I thought I would pass along some web sites I use. Some of these have great articles on fitness and some are great recipe websites where you can find some really healthy food. One is a website with some workout tunes on it. I'm going to add more soon, these were the ones off the top of my head I use.

Sparkpeople.com

Calorie-Count.com

Tasteofhome.com

Foodnetwork.com

Inthegym.net

Top 6 Fitness Myths and Truths

I'm still around. I'm still doing the ChaLean Extreme Lean circuit and Turbo Kick every day. I just love the Lean circuit so much. Last night I did Lean intervals, so yeah I'm just a little sore today. Found this article in my email and it is so true so I'm posting it for all to view. :)


Don't Believe These Tall Tales!
-- By Jen Mueller, Certified Personal Trainer

Would your friends lie to you? They just might be...

This time of year is all about starting fresh—new goals, solid plans, better habits. You probably have a new exercise routine to help you reach your weight loss and fitness goals. Along the way, whether in the gym, reading the latest books, or talking with your friends, you’ll hear a lot of advice about exercise—not all of which is true.

There are several common misconceptions about exercise and weight loss, but don’t let yourself be fooled! Here are the Top 6 Fitness Myths and the Truths that debunk them:

Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.

Truth: This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.

Myth #2: Women who lift weights will bulk up. ( I know for a fact this one isn't true by using the ChaLean Extreme system)

Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!

Myth #3: If you can’t exercise hard and often, there’s really no point.

Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!

Myth #4: Performing abdominal exercises will give you a flat stomach.

Truth: This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.

Myth #5: You will burn more fat if you exercise longer at a lower intensity.

Truth: The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.

Myth #6: No pain, no gain!

Truth: Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!


There’s a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don’t understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.

Wanna Coke?

In Foods that Hurt

Don’t drink cola if you want to be healthy. Consuming soft drinks is bad for so many reasons that science cannot even state all the consequences. But one thing we know for sure is that drinking Coke, as a representative of soft drinks, wreaks havoc on the human organism. What happens? Writer Wade Meredith has shown the quick progression of Coke’s assault.

The main problem is sugar. It’s an evil that the processed food industry and sugar growers don’t want people to know about. Even dietitians, financially supported by sugar growers and sugary product manufacturers, are loathe to tell us the truth.

When somebody drinks a Coke watch what happens…

• In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.
• 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)
• 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
• 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.
• >60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
• >60 Minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.
• >60 minutes: As the rave inside of you dies down you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.

So there you have it, an avalanche of destruction in a single can. Imagine drinking this day after day, week after week. Stick to water, real juice from fresh squeezed fruit, and tea without sweetener.
Primary Source: by Wade Meredith

Just Say No to Fad dieting!

(I am shocked this was considered a diet)

Fad Diet du Jour

By Mary_RD on Nov 03, 2009 12:00 PM in Dieting & You

At the risk of sounding unprofessional, I think fad diets are a hoot - in a cynical way. A book, a plan, a pill, a drink, whatever.... Fad diets provide (false) hope for a quick fix, not lasting change. They involve the complete suspension of normal life for as long as they last. Many are dangerous when extended, but who can make it past the first few days? And, what's more, they give people something to talk about. And so, without further ado, meet the Fad Diet du Jour.

The Cookie Diet

For two days in October, the Cookie Diet ranked in Google’s Top 20 Search Terms. (It even beat out the Balloon Boy.) For whatever reason, including a good PR team, Dr. Siegel, inventor of the Cookie Diet, appeared on ABC’s Good Morning America with Josie Raper, a woman who lost 120 pounds on The Cookie Diet was on the cover of People. And then next day, the Cookie Diet was mentioned in the New York Times. Suddenly, everybody had to have The Cookie Diet!

To follow The Cookie Diet, an individual eats six hulking, earthy cookies and one “real” meal a day. One cookie has 90 calories, and total daily calorie intake ends up being around 1000 - too low for good nutrition. The cookies are designed to control hunger and provide some missing nutrients (but not all). The diet guarantees a 10-pound loss in 30-days. And who doesn’t like to eat cookies?

But, really, would you think that cookies the answer to the problem of obesity? Fad diets take people further from, not closer to their lifelong goals. This might be a good time to review How to Spot a Fad Diet. If you answer YES to any of these questions, assume you have spotted a fad:

• Does the diet emphasize a fast weight loss instead of realistic expectations?
• Does the diet prescribe specific food combinations, rigid menus or limiting food choices?
• Does the diet promise success for everyone instead of tailoring the program to individual needs?
• Does the diet rely heavily on meal substitutes or miracle foods?
• Does the diet say you don't have to exercise or make lifestyle changes?
• Does the diet make indiscriminate use of supplements?
• Does the diet author or provider have dubious credentials?
• Does the diet have bizarre quantities?

Unfortunately, The Cookie Diet failed. But then, The Cookie Diet has already fallen off the radar screen. Healthy cookies are fine - just not six a day, everyday.

Still here!

I'm still here. I'm still following the Lean circuit. I've also been incorporating Turbo Kick as well. I can't give that up. lol There was a sale on TK rounds last week so I got some new ones to do and have been doing them. So lots of cardio been coming my way lately. I'm doing my best to do it every day. I am succeeding! At least I better, I have a really pretty gown to fit into Friday for the Marine Corps Ball. I'll be updating soon with more pics and hopefully video!

Got this in an email today and noticed I haven't ever posted about children's eating. So here ya go. :)

Honey, I Misfed the Kids

By Mary_RD on Oct 29, 2009 12:00 PM in Dieting & You

For better or worse, the eating patterns of toddlers and preschoolers mirror those of the adults who care for them. That’s why 24 percent of two-to-five year olds are overweight or obese in the United States. “Parents and caregivers need education around the unique nutrition needs of young children, especially during the transition from baby food to table food.” That’s what Dr Nancy Butte of the Children's Nutrition Research Center at the Baylor College of Medicine told Forbes in response to the Nestlé Feeding Infants and Toddlers Study (FITS) presented at the ADA-FNCE last week.

FITS

The Nestlé Feeding Infants and Toddlers Study (FITS) looked at the eating patterns of 3,378 babies and toddlers aged 4 months to 48 months on a given day. The study was carried out by Mathematica, non-partisan research organization. The study provided a snapshot of the eating patterns and nutrient intakes of very young children living in the United States.

Crazy for French fries

The most important FITS finding was that children have the same dietary problems as adults: their diets lack fruits and vegetables and are high in sugar and saturated fat. Among older infants (19 - 24 months), 30% ate no vegetables and 25% ate no fruit, and for those who did eat vegetables, French fries were eaten most often. The preschoolers sampled were not low on total calories or most nutrients, but their diets were low in fiber, vitamin E and potassium, while 84% ate too much sodium and 75% ate too much saturated fat. (Think pizza, mac+cheese, chicken nuggets, hot dogs, crackers and pretzels, etc. - Oh, my!) Like their parents, little children are sitting ducks waiting for heart disease and diabetes to arrive.

Transition Time

Before babies transition to table foods, their diets are generally more nutritious. But around 12 months, baby formula gives way to cow's milk, which is great, but isn't packed with nutrients like formula is. Months earlier, iron-fortified infant cereal is often replaced with the sugary stuff. (In a separate report from Yale’s Rudd Center for Food Policy and Obesity published last week, preschool-age children in the US were found to see an average of 642 cereal commercials a year on television alone. The commercials are almost all for cereals with the worst nutrition rankings.)

Feeding Kids Right

The average toddler/preschooler needs about 1300 calories a day, including 6 servings of grains, 3 servings of vegetables, 2 servings of fruits, 2 servings from the dairy group, 2 servings from the meat and bean group, and a limited amount of fats. Their portions are small and serving sizes vary according to age - one tablespoon of vegetables for each year of life or ½ to one ounce of soft meat or half a small piece of fruit at a time. Ideally, toddlers will eat simple fresh foods with very little seasoning. Potato, sweet potato, banana, soft chicken, eggs, beans and tofu are examples of good toddler foods. Until age two, toddlers should drink whole milk, limited to 16-24 ounces a day, and 100% fruit juice that is kept to 4-6 ounces a day. Excess milk and juice kill the appetite for other foods. In addition to three small meals, toddlers need a couple of small snacks during the morning and in the early afternoon. Since children (and everyone) naturally choose sweets to the exclusion of more nutritious foods, sweets should not be available for snacking.

Yep, I've been bad.

So for the past two days I have not worked out. I've been really busy getting ready for Halloween and the Marine Corps Ball coming up. Plus the kiddos have had appointments to tend too. BUT...those are NO excuses. I could have still squeezed in a 30 minute cardio workout. I have nobody to blame but myself. So what I did just a little while ago was my ChaLean Extreme Lean Intervals workout. Which is Cardio, weights, cardio, weights and so on and so on for 45 mins. Have to say it's one of my favorite ChaLean extreme workouts. My favorite move being Screamers! Love em. Least favorite being mountain climbers. Bleh. But I am now back on track. Feeling pretty good so I think I'll add on a bit of Turbo Kick before bedtime. :)

Campbell's Chicken Stir-fry

I just thought I'd share a recipe for what I made for supper tonight. You can find it on the Campbell's Kitchen site here: Chicken Stir-Fry. It was oh so delicious, easy to make and good for you! :)

Prep: 10 minutes
Cook: 20 minutes

Serves: 4

Ingredients:

Vegetable cooking spray
1 pounds skinless, boneless chicken breasts, cut into strips
3 cups cut-up fresh vegetables (broccoli, carrots, green or red peppers)
1 can (10 3/4 ounces) Campbell's® Healthy Request® Condensed Cream of Celery Soup
1/2 cup milk
1 tablespoon low-sodium soy sauce
1/4 teaspoon garlic powder
4 cups hot cooked rice, cooked without salt

Directions:

Spray a 12-inch skillet with the cooking spray and heat over medium-high heat for 1 minute. Add the chicken and stir-fry until it's well browned. Push the chicken to one side of the skillet.

Add the vegetables to the skillet and stir-fry until they're tender-crisp. Stir in the soup, milk, soy sauce and garlic powder and cook until the chicken is cooked through. Serve the chicken mixture over the rice.

Nutrition Information

Using Healthy Request Cream of Celery : Calories 422, Total Fat 5g, Saturated Fat 2g, Cholesterol 73mg, Sodium 483mg, Total Carbohydrate 60g, Dietary Fiber 3g, Protein 32g, Vitamin A 119%DV, Vitamin C 40%DV, Calcium 15%DV, Iron 18%DV

Burn Intervals in the Lean Circuit.

Did Burn Intervals today. Now, normally I can get through this workout with a breeze. BUT...I think since I am now in the Lean Phase and the workouts are tougher and longer I was a bit sore. lol So I had to push through Burn Intervals today. I did a bunch of other stuff today too around the house and then weighed in. I'm still holding strong at 137 Yaay me!

I got lots of interesting articles in my mailbox this morning. lol So I'm going to share them. :)

When the Scale Won’t Budge

By Mary_RD on Oct 22, 2009 12:00 PM in Dieting & You

It happens to everyone. You are cruising along, dropping the pounds, and then all of a sudden, Halt! The scale is stuck. What can possibly be wrong?

There are some many reasons why weight loss can stop, but if you back up and play detective, perhaps you can explain it. Start by asking yourself these questions:

Has your weight been stuck for one week or less?

If yes, then fluid accumulation may have your weight at a standstill. For women, hormonal changes mid-to late-cycle usually lead to water retention. In addition, anyone can retain fluid after eating a high sodium meal. And when the ambient temperature and humidity are high, the body is less efficient at removing fluid. Fluid retention is a side effect of certain medications, including some oral contraceptives and non-steroidal anti-inflammatory drugs (NSAIDs). Fluid retention could be a symptom of a medical condition, but it would be accompanied by other signs of disease.

Solution: Drink lots of water and keep your sodium intake low to prevent water retention.

Do you eat more food than you realize?

A bite here, a lick there, a pick while cooking, not to mention another small helping, and a binge we hardly remember. It all adds up to blow your calorie budget, and unless you keep a food log, how can you be sure? Counting calories forces you to pay attention to exactly what you eat. It assures that you know your calorie needs and your food choices stay within your calorie budget.

Solution: Keep food logs and calorie counts. Review your analysis at the end of the day.

Is your exercise sufficient?

To start, if you don’t exercise for 30-minutes or more on most days, then you are missing an opportunity to burn calories. Cardio-type exercise prevents some of the metabolic adaptation that stops weight loss, and lifting weights preserves and builds muscle - and muscle burns calories. If you already put in your exercise time, then step up to interval training where you work really hard in brief spurts. You can also exercise for 60 minutes a day, in two 30-minute intervals before breakfast and dinner. Or try a completely new activity to burn more calories by taxing new muscles.

Solution: Kick up your exercise.

Do you get enough sleep?

The body burns calories more effectively when you get enough sleep. Sleep-deprivation alters hormones that regulate your weight. When you short-change sleep, the level of appetite stimulating hormones increase and the hormones that trigger fullness drop. Few people realize the harm they create by missing their ZZZZs.

Solution: Sleep eight hours a night.

Have you reached your Set Point?

It's a fact that when a person loses 10-20% of his or her body weight, the body reaches a Set Point and stops losing weight (for now). Scientists believe that everyone has a genetically determined “set point” or weight range that spans about 30 pounds. When people try to force their weight below that range, hormones kick in to increase hunger and metabolism slows down. To reset your Set Point, increase your average calorie intake to the number needed to maintain your new weight. Hold that line for about 6 months, and after that (or maybe longer), a low calorie diet will lead to weight loss again.

Solution: Read Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off by George Blackburn, MD. Set your calorie budget to maintenance for awhile.

Change your point of view.

Remember this: When you reach your goal weight, nothing will change in terms of diet and exercise. You still have to eat a healthy diet and be active to maintain your new weight (and your health). And so, you are already there. (Life is what happens while you're busy making other plans....)

10 Healthy Snacks for Couch Time

10 Healthy Snacks for Couch Time

By Joe Wilkes

Fall is upon us, which means that the new TV season has begun, baseball is heading into the postseason, and football is starting up. The weather's getting cooler, and the couch will soon call for you to lie down in it with a warm blanket. Now keep in mind, we're not encouraging any couch potato behavior. We'd prefer that you pop in a 10-Minute Trainer® video and use the couch as a towel rack. But we're all human, and it's almost impossible to resist the siren song of a playoff game or the return of Dancing with the Stars or Grey's Anatomy. Just because you're taking a couple of hours off to flatten your gluteal muscles and sofa cushions doesn't mean you have to stuff yourself with chips and cookies or other bagged diet killers. Here are 10 tasty and healthy snacks that are great for TV downtime.

1. Popcorn. It's not just for the movie theater anymore. In fact, you're better off skipping it at the movie theater. A bucket of oil-popped movie theater popcorn can contain as much fat as three to five double cheeseburgers. But air-popped popcorn is a pretty benign treat. Three cups of popcorn have just 93 calories and 1.5 grams of fat. Air-popped popcorn doesn't have much nutritive value outside of the energy you may get from the calories and some dietary fiber, but it can satisfy your munchies without getting you too far off the diet path. The best popcorn comes from your own hot-air popper—and with no additional fat or salt, unless you add it later. If you're going for microwave convenience, make sure you read the label carefully. Even some of the "healthy" brands contain a fair amount of fat and salt. And many microwave brands contain perfluorooctanoic acid (PFOA), which has been linked to cancer. You might be better off making your own microwave popcorn. Just put 1/4 cup of popcorn into a brown lunch bag, fold the top over tightly, and microwave at your usual popcorn setting. Try to avoid salt and butter. Instead, enjoy your favorite herbs or a squeeze of lemon juice with some garlic powder or cayenne pepper.

2. Bean dip. Beans are a great source of protein and fiber, and they don't have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium contents). You can make your own dips, hot or cold, by food-processing canned black or pinto beans (my favorites are the ones canned with jalapeños) and adding water to create your desired consistency. You can also use fat-free refried beans. You could add some chopped bell or jalapeño peppers, green onions, or canned corn to add a crunchy texture or some chopped tomatoes for a little extra flavor and vitamins. Instead of fatty tortilla chips, use baked chips or, better yet, some raw, crunchy veggies like carrots, celery, sliced bell peppers, broccoli, or cauliflower.

3. Salsa. This is the perfect mix of tomatoes, onions, and peppers—all members of the top tier of Michi's Ladder. And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that's the secret ingredient in most canned and jarred salsas. You're much better off making your own pico de gallo. Just dice tomatoes and onions and mix with as much minced jalapeño and/or garlic as you can stand. Add fresh cilantro, salt, and pepper to taste and toss the veggies in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. You can eat it with baked chips or the crunchy veggies that also go great with the bean dip. The salsa and the bean dip also complement each other well, for the double dippers among us.

4. Crispbread crackers. These crunchy treats (including Wasa® and Rykrisp® brands) have around 30 calories a cracker (depending on the brand, flavor, and style) and a couple of grams of fiber in each one. For the Top Chef in you, they make great bases for some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a "schmear" of hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar. Even the pico de gallo recipe above with some shredded nonfat cheddar will make a tasty treat. By being creative with some wholesome ingredients, you'll forget all about the halcyon days of eating Ritz crackers washed down with aerosol cheese right from the can (sigh).

5. Pistachios. Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don't eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don't go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks are the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat shelled pistachios so that you're forced to slow down. Keep an eye on the sodium content when you buy the nuts. Either buy unsalted or low-salt versions. And forget those disgusting pink ones that taste like lipstick. Who needs to leave hot-pink fingerprints all over the couch? A lot of stores also sell flavored versions that aren't too salty. Chili-lime is one of my favorite flavors.

6. Edamame. The Japanese have one of the healthiest diets in the world, and soybeans are a great staple of that diet. Edamame, the steamed or boiled soybean pods, contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And 1/2 cup of beans only contains 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature's perfect foods. And like pistachios, you can serve them in their shells, which slows down your face stuffing, giving you time to feel full before you've overeaten.

7. Mini-pizzas. Forget the frozen food section. Anyone with a toaster oven or a broiler pan can be his or her own Mama Celeste or Chef Boy-ar-dee®. Just take half of a whole wheat English muffin (67 calories; 2 grams of fiber), add a little tomato sauce or low-sodium pizza or spaghetti sauce and a sprinkle of low-fat or nonfat mozzarella cheese, and voilà—tasty and healthy pizza! As with the crispbread crackers, your imagination's the only limit for toppings. Fresh herbs like basil and oregano are delicious. Peppers, mushrooms, and anchovies are popular and fairly healthy. Just stay away from processed meats like pepperoni, which are often loaded with saturated fat, carcinogenic nitrates, and sodium.

8. Pita chips and hummus. Now you can open a Greek taverna in your living room. While some stores sell pita chips now, you can easily make your own with very little fuss and muss (and usually with much less fat and salt). A large whole wheat pita has 170 calories, 5 grams of fiber, and less than 2 grams of fat. To make chips, cut around the edge of the pita with a small paring knife, so you have two discs. Then with a knife or pizza cutter, cut the discs into eighths or smaller chip-size pieces. Arrange the pieces on an aluminum-foil-covered cookie sheet, lightly spray with some olive oil cooking spray, and sprinkle with a little salt or low-fat Parmesan cheese or your favorite dried herbs. Cook in the oven or toaster oven until lightly browned and crispy, and serve with your favorite hummus or dip recipe.

9. Relish tray. Some of my favorite snacks are pickled or brined anything—cucumbers, cauliflower, peppers, artichoke hearts, carrots, okra, baby corn, cornichons, cocktail onions, olives, sauerkraut, kimchi . . . even herring and hard-boiled eggs! Extremely low in calories, a plate full of pickled veggies on the coffee table is great for snacking. But watch out for the sodium! Certain store brands have more than others. The more ambitious might try marinating their fresh veggies in vinegar and a little heart-healthy olive oil, to control the amount of salt involved. If you use salty brands, you might consider rinsing them to get rid of some of the salt or mixing them on a plate with some fresh, unpickled vegetables to mitigate the salt intake.

10. Deviled eggs. Eggs, having once been considered a scourge of the heart-healthy diet, are now getting a better rap. What's indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites can prove to be small, healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. Try mixing some nonfat cottage cheese with your favorite mix of mustard, curry powder, garlic, paprika, pepper, salt, or other spices, and blending or food-processing it until it's creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be, and you'll have a high-protein snack without the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip or salsa.

Of course, you can enjoy even more snack food if you can work some exercise into your TV watching. During playoff season, don't just save the stretching for the seventh inning. Try some exercises like Debbie Siebers' Slim in 6® Slim and Limber throughout the game. Or if you're settling in for a night in front of the tube, make a deal with yourself—you can veg out and watch The Office and 30 Rock if you turn off Jay Leno. If you watch a show like Heroes that motivates you to kick some butt, schedule some Turbo Jam® time immediately after the show while your adrenaline's still pumping. Or if, like me, you've become enslaved to your DVR or TiVo®, use it to your advantage and do a cooldown stretch to your favorite show as a reward for a well-done workout.

(Don't forget the workouts mentioned above can be found on my Beachbody Coach Web Page. Just click the link in the upper right corner of page)

Secrets to Staying Slim Past 40

By EatingWell on Oct 21, 2009 12:00 PM in Healthy Eating

By Brierley Wright, EatingWell.com

If you’ve celebrated your fortieth birthday, you probably suspect that your metabolism isn’t quite what it used to be. The bad news is you’re right: calorie burn does decrease with age. But there’s also good news: you’re probably burning more than you think. New research in the American Journal of Clinical Nutrition reveals just how many calories, on average, men and women in their forties, fifties and sixties burn each day. Drum roll… please! According to the study, men aged 40 to 69 expend about 2,900 calories. Women of the same age burn 2,300 calories daily. (These averages vary based on a person’s height, weight and activity.)

These numbers may sound surprisingly high if you compare them to a Nutrition Facts label, which implies the average person needs about 2,000 calories daily. They may seem downright decadent to one who has followed dieting plans where daily calorie caps are set at 1,200 or 1,500 calories. But they’re good approximations for how much energy people of this age group are expending. Janet Tooze, Ph.D., lead researcher and assistant professor at Wake Forest University School of Medicine, and her colleagues used doubly labeled water, a tool that measures carbon dioxide production (an actual marker of calories burned), to determine the energy expenditure of the 450 middle-age men and women in the study.

The reason people of all ages may assume they’re burning less than they really are may be that they think they’re eating fewer calories than they are actually consuming. When it comes to estimating calories, says Tooze, "generally people underreport [their calorie intake] by about one-third."

As for that age-related decrease in metabolism, it’s probably most marked in one’s sixties and beyond. "We found—and so have other studies—that there is a decrease in muscle in your sixties, particularly in women," says Tooze. Since muscle is a calorie-burning powerhouse, muscle loss equals fewer calories burned. In this study, daily caloric burn of women and men in their early fifties was 4 and 8 percent higher, respectively, than that of people in their late sixties. (Men in their sixties still burned about 2,700 calories; women, 2,200.)

Bottom line: While the aging metabolism situation isn’t as bleak as you might assume, you do need to be more vigilant to maintain your weight as you age. "You will lose muscle as you grow older, but with strengthening exercises you can preserve a lot of it," says EatingWell advisor Miriam Nelson, Ph.D., director of Tufts University’s John Hancock Center for Physical Activity and Nutrition. Assess how accurate you are in estimating the calories you consume by gauging changes in your weight. "If you’re weight-stable, go with what you’re doing," says Nelson.

Note: Keeping track of calories is key to managing your weight. Even healthy foods can add up quickly. A modest-looking lunch might contain 900 calories.

(Ya hear that? You LOSE muscle as you grow older! Start now on building that muscle back up and you will speed up the metabolism! A program like ChaLean Extreme would do just that!)

You know You're doing it right when...

You do Lean Circuit 1, which is biceps and triceps for 44 mins and you max out grab your water bottle and drop it cause your muscles worked THAT HARD! lol Nice little mess to clean up.

But you heard it, I moved onto Lean Circuit today! This is the month when it allllllll comes together. I'm super excited! Today was lots of biceps and triceps. Did tricep push ups on the toes again, no knees for me! Wore me out today but it felt great. I can't wait to move on!

Here's some photos to update a bit.



Definitely noticing a difference in the arms.


The one spot I am REALLY noticing a difference in the legs!
As I continue I'll post more updated pics. :)

Counterfeit fitness gear pervades market

To all Beachbody customers as well. Check it out.

LOS ANGELES (KABC) -- Counterfeit goods are not just for designer knockoffs anymore. Despite huge seizures, fake fitness equipment still fool their way into the market.

Experts say the latest crop of fake exercise equipment is more real-looking than ever, but looking real and being real could mean the difference between getting a real workout and getting hurt.

At first glance, counterfeit fitness products look like a great way to tone abs, build muscle and even build your home gym. However, the U.S. Customs and Border Protection says to take a closer look.

"We're increasingly seeing various types of consumer products counterfeited including the latest trend of exercise and fitness equipment," said Therese Randazzo of U.S. Customs.

Counterfeit equipment include everything from basic fitness DVDs and popular infomercial products to the Malibu Pilates Chair and the Bow Flex Home Gym and its accessories.

The government has made nearly two dozen seizures of these bogus goods since April.

"We've seized about 32,000 pieces," said Randazzo.

Despite increased surveillance, customs says an unknown number of fakes are still ending up on the market.

"A number of them are being sold over the Internet on sites like Craigslist or eBay, and a number of them are also showing up in brick-and-mortar stores," said Randazzo.

Fitness fanatic Laurie Stopyra purchased her home gym equipment on Craigslist.

"It was easier for me to buy it offline, and basically the cost is why I bought the treadmill off someone else, it's cheaper," said Stopyra.

Lori's treadmill was the real deal, but next time she shops, she admits she'll do more research. That's because bogus goods won't just hurt your wallet. With fitness equipment, the quality may be inferior.

Dr. Barbara Bushman, a fellow of the American College of Sports Medicine, says that exercising with improper equipment can result in possible muscle pulls, and neck, spinal cord and facial injuries.

"Any time we're looking at resistance training equipment that includes pulleys and levers or bands, we want to make sure those are secure," said Bushman.

What's just as scary are loose weight plates. Most of the products are coming from China, and U.S. Customs are working hard to identify suspects and shipments.

"Where we find counterfeit products, we're seizing them and getting them out of the market place," said Randazzo.

So, what can you do? Familiarize yourself with what the real deal looks like by paying close attention to the logo, the color, the wording on the label and even the packaging.

"If the manufacturer's Web site says we only sell these via these outlets, and you're getting it from a different outlet, then you should be questioned why that product is for sale there and where it came from," said Randazzo.

One way to help curb the fake frenzy is for the government to work with the companies whose products are being copied. Often, those companies will inform consumers with where they can buy those products legitimately. You may see the warnings to buying counterfeit right on their Web site, so that might be the first place to do your research before you buy.

By Ric Romero

Yes I'm behind in posting, oops!

So I didn't post the past two days. I've been pretty busy. I did however do my cardio Saturday. I didn't get a chance to do the Ab portion though. Sunday was my rest day. So I spent the day cleaning.

I just finished up Push Circuit 1 a few mins ago. Since I didn't get a chance to do the Ab portion over the weekend I'm about to do it now. I'm feeling pretty good to so I might squeeze in a bit of Turbo Kick. House is clean, and I have no other chores to do so why not workout right!

Have a Healthy Halloween!

Halloween is just around the corner. Many of you may already be stocking up on piles and piles of candy for the neighborhood trick or treaters. This time of year is when we begin our downward spiral of overindulging on sweets and high calorie foods. I'm compiling a list of ideas for Halloween candy and treats that won't blow the budget and our belts. :)

When buying Halloween candy try for some of the sugar free candies. Like sugar free gum. It's still sweet tasting and the kids rarely can tell the difference. With diabetes on the rise more companies are making more sugar free candies.

Around this time of year party supply stores and other stores such as The Dollar Tree and Family Dollar put out little treats for kids such as Halloween pencils and erasers and glow in the dark bracelets and other fun toys that you could make gift bags out of and hand out. They enjoy this just as much as candy without the weight gain.

When trick or treating so many people forget that they can also hand out juice boxes. You can buy the packs of them wrapped up and hand them out as well. Kids would love a small drink while walking around and they might not grab as much candy to eat as well.

Don't forget we have those handy little 100 calorie packs as well that come in some tasty cookie and cracker flavors. It's something sweet with not as many calories.

For parents that don't want to over indulge in the Halloween candy, buy candy you normally wouldn't eat. That way you are more prone to stay away from it.

When eating Halloween candy count the wrappers of your candy you ate. That way we see how much we are eating and don't overeat.

Lastly always remember to be safe this Halloween when trick or treating and have FUN! :)

Push Circuit 3.

Been really busy today but I did complete Push Circuit 3. I just now am getting to post about it. PC3 was mainly legs and chest. Lots of thigh work, which I need, so it works out good. Little bit of a longer warm up and stretching because there is a lot more leg work involved. Got through it easy though. I really need to increase my weights. Tomorrow is cardio and I can't wait! Love cardio days!

No More Excuses!

Well Michelle here is about to turn into a DI for just a few mins. if that is ok with everyone. But I am doing this out of love for you all. :)

So many people today make so many excuses to get out of being healthy or working out.
It's time to stop making excuses!

Number one excuse I hear, "I don't have time to workout." You don't have time to workout but most people will find time to sit in front of the tv or computer. People may think they have to spend hours on their workout and I'm here to tell you, you don't! You can take a 20-30 min workout and make it just as effective as an hour workout. When you think about 30 mins, it's really not long at all. Also something I do when watching tv, I might be watching some of my favorite shows and during commercial breaks I will do some cardio or push ups until my show comes back on.

Another excuse is, "I'm too old, or too out of shape to start a workout."
You are never too old or out of shape to get into shape! NEVER! You just have to work at it and stay committed! You can do it!

One more excuse, "I don't know what to do to get into shape."
There are soooo many programs out there that will get you to the level of health you want to achieve. You just have to find the one that is right for you and do them. Hear that? You have to DO THEM! Or you get no results.

It's time for us to STOP making excuses and get up and do what needs to be done!
You want to be around to watch your kids grow up, your grand kids, even your great grands kids!

It is possible if you just believe in yourself!

Your Scale Doesn't Tell the Whole Story

I got this in a newsletter email from Beachbody. Good read!

Your Scale Doesn't Tell the Whole Story

By Whitney Provost

When it comes to weight loss, the scale can be a good measure of progress, particularly if you have a lot of weight to lose. But if you place too much emphasis on your weight and not enough on your body composition (the ratio of fat to lean muscle), you're only getting half the story. Plus, dreading your weigh-in or obsessing over the number on the scale is unproductive and can lead to unhealthy behaviors such as bingeing or starving yourself. Losing pounds doesn't always mean losing fat. Here's why the scale can be misleading.

• The scale doesn't tell you how much fat you have. Your scale does exactly what it's supposed to—it tells you how much you weigh. But in addition to measuring your weight, the scale weighs bone, water, muscle, organs, and undigested food. When the number on the scale goes up or down, it doesn't represent only fat loss or muscle gain. It measures fluctuations in glycogen (stored carbohydrates) and water, a

  nd it even measures how much that breakfast you ate weighs.

  You may wonder about scales that claim to measure your body fat. These send small electrical currents up one leg, through your pelvis, and down the other leg to determine your body's density. Then a formula is used to estimate your body fat. The problem with these scales is that they're notoriously inaccurate. However, they are usually consistent in their readings, so they can be helpful as a measuring tool. Even though the body fat read

  ing might be off by as much as 5 or 10 percent, if the number trends downward over time, you know you're on the right track.

• The scale can't tell if you've gained muscle. A pound of muscle is like a brick, small and compact. A pound of fat is like a fluffy feather pillow, bulky and lumpy. When you gain muscle and lose fat, your body gets smaller and tighter. Building muscle also makes it possible to drop clothing sizes without a big change in weight. Perhaps after a 90-day fitness program, the scale says you lost 7 pounds, which may not sound like much. But what if you actually lo

  st 12 pounds of fat and gained 5 pounds of muscle? That's a remarkable improvement in your body composition, but you wouldn't know it if you only used your regular bathroom scale to track your progress.

• You didn't really gain 5 pounds of fat overnight. You may step on the scale one morning and shriek in disbelief because the number is five digits higher than it was the day before. Stop panicking. Unless you ate an extra 17,500 calories the previous day, you didn't gain fat (a pound of fat is equivalent to 3,500 calories). Your scale is registering water, stored carbohydrates, and food. Also, cheap bathroom scales may have measurement errors, givin

  g slightly different readings even when you're at exactly the same weight.

• Your body's water levels are constantly changing. The scale can move up or down depending on how much water you drink, how much salt you consume, how much you sweat, and how many carbohydrates you eat. An average person can see a daily fluctuation in water weight of about 2 po

  unds, without any changes to diet or exercise habits. These fluctuations do not signify fat loss, and watching the scale move up and down every day can be frustrating for many dieters.

If you're trying to achieve a healthy weight and improve the way you look, you should focus less on what the scale says and more on developing the good habits that will produce results. To get lean and strong, with low body fat and nice muscle tone, there are three things you should do:

1. Cardio plus weight lifting (or other resistance training). Cardio workouts raise your heart rate to help you improve your fitness level, burn calories, and shed fat. Resistance training builds muscle, which boosts your metabolism and helps you burn even more calories. Fitness programs like P90X®, ChaLEAN Extreme®, and RevAbs™ all use cardio plus resistance training to improve muscle mass and burn fat.

   

2. Healthy diet. No matter how much you exercise, you'll never reach your fat-loss goals if you don't follow a healthy diet consisting of protein, vegetables, fruit, a nd whole grains. The right foods in controlled portions will fuel your body as it shrinks.
3. Track your progress. If you don't use the scale, you need to do something else to check your progress.
   • One of the best ways to keep track of your changing body is to use a tape measure. Record your chest, waist, hip, thigh, arm, and wrist measurements in a journal or the guidebook that comes with your workout program. Update the measurements every 30 days to see how your body changes.
   • Pictures are also good indicators of progress. Have someone take front, side, and back photos of you every 30 days and keep these with your body measurements.
   • Body fat testers can also be used regularly to track your fat loss. Monitoring your progress with tools other than the scale will give you a more realistic assessment of your weight loss success.
   • Hydrostatic (underwater) testing and DEXA (X-ray) scans use advanced technology to measure your body fat with a high degree of accuracy. An Internet search can help you find testing centers in your area.
   • Notice how your clothes fit. This is a foolproof way to prove that you're losing weight. If your clothes are getting looser, your body is shrinking, even if you don't see a big change in the mirror yet.

Too many people are slaves to the scale. They can't resist weighing themselves, only to feel guilty, angry, or demoralized when the numbers don't move down quickly enough. If you're one of those people whose weigh-ins lead to loss of motivation or a feeling of helplessness, then you need to reconsider using the scale for your progress checks. Success is more than just a number.

Did Burn Intervals...

Did Burn Intervals and Ab Burner today. Which is weights mixed with cardio for around 45 mins. Mhmmm dripping sweat after that one.

I almost didn't do it though cause I had a huge headache I could feel coming. But I went ahead and did it anyway. Right after I was finished the headache was gone.

So just remember everyone, working out has potential to make you feel better even when sick. It always has for me.

Chocolate Milk?

Got this in an email this morning.

4 Natural Fuel Foods for Your Next Workout

What foods can you count on to go the extra mile, and which foods fall short? See what recent studies reveal before your next workout.

1. A Spoonful of Honey

Recent research suggests that carb blends (foods containing fructose and glucose) may be superior to straight glucose for boosting energy during endurance activities. But before you reach for a sports drink, consider honey: like sugar, it naturally has equal parts fructose and glucose, but it also contains a handful of antioxidants and vitamins. Upshot: While not exactly a "super food," honey has plenty going for it besides being sweet. The darker the honey, the more disease-fighting compounds it contains.

2. A Cup of Joe

Studies that demonstrate performance-enhancing benefits of caffeine often imply that drinking coffee will give you a boost. Not so, according to the latest research. Scientists put nine endurance runners through five trials after ingesting either a capsule (caffeine or placebo) or coffee (decaffeinated, decaffeinated with caffeine added or regular coffee). Only the caffeine capsule increased endurance. Researchers think that other compounds in coffee may counteract some of the benefits of caffeine. Upshot: Have your cup of coffee if you need it to get moving, and your stomach can tolerate it, but don’t expect it to keep you going through a long workout.

3. A Glass of Chocolate Milk

A small 2006 study (partially funded by the dairy industry) found that chocolate milk might help tired athletes refuel as well or better than popular sports drinks. In the study, nine cyclists rode until exhaustion, rested for four hours, then biked again. During the rest period, they drank either low-fat chocolate milk, Gatorade (a fluid/electrolyte-replacement drink) or Endurox (a carbohydrate-replacement drink). The cyclists who refueled with chocolate milk were able to bike about 50 percent longer during the second bout of exercise than those who drank Endurox and about as long as those who drank Gatorade. Upshot: You don’t need a "sports drink" to refuel after a workout. Regular or chocolate milk—both of which contain a mix of carbohydrate and protein—may work just as well. Before or during a workout, however, stick with Gatorade or a similar carb/electrolyte drink.

4. A Bowl of Yogurt

Constant training takes a toll on your immune system, leaving athletes susceptible to upper respiratory tract infections, but new research suggests that probiotics—the live active cultures in yogurt—may help keep you healthy. A 2008 study of 20 endurance athletes (published in the British Journal of Sports Medicine) found that taking daily probiotic capsules enhanced the activity of the athletes’ immune-boosting T-cells and cut the length of time they experienced upper respiratory tract infection symptoms by more than half. Probiotics can also help calm a queasy stomach, which is great for nervous athletes. Upshot: You’d have to eat vats of yogurt to reach the levels of probiotics the athletes in these studies consumed. Still, yogurt has a balanced mix of carbs and protein, so it’s a great post-workout recovery fuel.