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.

Push Circuit 2!

Finished Push Circuit 2 today. Lots of shoulder work. I keep this up I'm going to have some awesome looking shoulders! Legs are really getting stronger. I was able to breeze through the leg work which means I need heavier weights. I used 15-20 lb weights. Guess I better get me some 25's! Weighed in today and I'm at 138. Goal for the moment is 135. I've learned that if I make my goals with just 2 or 3 pounds it's a lot easier for me to keep my goals. If I was to say I had a goal of 10 pounds that goal seems so far off. I might not work hard enough to keep that goal. Just finished eating supper then off to do some cardio as soon as my food settles.

Make sure you get enough sleep!

Check out this article on sleep.


Here are just a few of the ways that sleep improves the quality (and even the quantity!) of your life :

• Sleep helps to repair your body
  Your body produces extra protein molecules while you're sleeping, and these help to mend your body at a cellular level. The damage from all kinds of things, such as stress, pollutants, infection, sun exposure and so on, is repaired while you're happily in the land of nod.
  


• Sleep helps keep your heart healthy
  Your heart and cardiovascular system is constantly under pressure, and one of the benefits of sleep is that it helps to reduce the levels of stress and inflammation in your body. High levels of 'inflammatory markers' are linked to heart attacks, heart disease and strokes. Sleep can also help keep blood pressure and cholesterol levels (which play a role in heart disease) lower.


• Sleep reduces stress
  A good night's sleep can lower blood pressure and the elevated levels of stress hormones which are a natural result of today's fast paced lifestyle. There are physical effects of stress such as excess 'wear and tear' on your body, and an increase in the aging and degeneration of organs, cells and other body parts. By reducing high levels of stress, sleep helps to reverse these effects and encourages a state of relaxation.

• Sleep improves your memory
  That 'foggy' feeling that you struggle with when deprived of sleep makes it difficult to concentrate. This often leads to not being able to 'commit to memory' facts, faces, lessons or even conversations! Sleeping well eliminates these difficulties because as you sleep, your brain is busy organizing and correlating memories. One of the great benefits of sleep is that it allows your brain to better process new experiences and knowledge, increasing your understanding and retention. So, next time you hear someone say "why don't you sleep on it", take their advice!


• Sleeping properly can help you to control your body weight
  Now, this one might surprise you! One of the lesser known benefits of sleep is that it helps regulate the hormones that affect and control your appetite. Studies have shown that when your body is deprived of sleep, the normal hormone balances are interrupted and your appetite increases. Unfortunately this increase in appetite doesn't lead to a craving for fruits and veggies, no, instead your body longs for food high in calories, fats and carbohydrates! So, if you're trying to lose those stubborn few pounds that just keep hanging around, make sure that getting enough sleep becomes a priority.

http://www.better-sleep-better-life.com/benefits-of-sleep.html

Push Circuit!

Today I moved onto the second phase of ChaLean Extreme. The Push Circuit. In the push circuit you will work either your upper or lower body in singular muscle-group-focused moves. You'll push your body's muscles to the max. Even the breakdowns are more intense.

The reason I am moving onto the next phase is because I have some other Beachbody programs I'm really excited to do soon. ChaLean Extreme is a 3-4 month process that I will be doing for about 8 weeks instead. Each phase being 2 weeks.

I'm hoping to order Rev Abs when it comes out this week. I'm really excited to try it. Then on to INSANITY!

It is sooooo rewarding!

I love, love, love, being a Beachbody Coach. I love helping others realize what they can do if they just put forth that effort to succeed! I absolutely LOVE when they email me to tell me that they have succeeded! Whether it be a little bit of success or a lot. So keep emailing me and letting me know how you are doing. When you succeed it motivates me to succeed! If you need to vent with your weight loss struggles I'm here to lend a listening ear. Now I'm off to workout with ChaLean! Keep it up! :)

BC1...Again!

Don't have much to post about today. Typical Saturday for me. Just finished up Burn Circtuit 1! Did all push ups on my toes! No more knees for me buddy! Now off to do some cardio then shower and get ready for a fun night out. :)

110%!

Just finished my Cardio portion today of ChaLean Extreme. Did *Burn it off* Gave 110%! Feels awesome to do that. No slacking today. Today's also my husband's birthday so I'm baking him a strawberry cake for later. On top of all that I have all my household chores done. I'm saving the *Recharge* workout for later. I figure it might be nice to do after my kids have gone to bed and my husband is gone for his poker game. I'll have the house ALL to myself.

Might as well get used to it.

I might as well get used to working out at night. It's 7:30 pm and I'm just finishing up Burn Circuit 3. Lots of shoulder work. Little bit sore now. I put up all my Halloween decorations today and that was a workout in itself. Took almost all day. That's why I'm just now working out. I still have an hour of Turbo to do. I'm pumped to do it though. So I probably won't finish till around 9pm. But it doesn't matter what time of day it is. I will do it!

I found out that Rev Abs, a new workout from Beachbody will be coming out next week. So I plan on buying that as soon as it comes out. I'm really excited to do it. I will probably do it along with ChaLean Extreme. I'll make sure I post about it as well. It looks Awesome!

Second day doing Burn Intervals.

Did Burn Intervals again today. I did better today then when I did it the first time. The plyometrics seemed easier to do. Still have a little trouble working triceps. But I'll get there. I've noticed I've lost an inch on my waist. Which is awesome! I still have to do the Ab workout which I will do in just a few minutes. I have also noticed in my cool down that I'm a lot more flexible. My stretches are getting easier and easier. Another day down. Not a missed workout yet! :)

No Soreness!

Finished up Burn Circuit 2. Was able to use 15-20 pound weights on leg work and arm rows. Was also able to use 10 pound weights on triceps. Which is my really weak area. So I think I'm moving right along. I'm not sore at all anywhere. In fact I really can tell my legs are getting so much stronger.

Tomorrow is Burn Intervals and Abs. My two Favorites!

Not one day missed so far.

So far I haven't missed a workout. Really proud of myself. i was rather busy today so I didn't finish Burn Circuit 1 till just now. It's almost 8pm! But it doesn't matter when I do it as long as I do it right? No excuses. Ready for some BC 2 tomorrow! :)

New!

Check out what's coming this fall to Beachbody! I can't wait!

Rest Day.

Today is a rest day from ChaLean Extreme.
But I didn't exactly rest.
Had all my deep cleaning to do today which included:
Vacuuming
sweeping
mopping
scrubbing bath tubs
shampooing carpets
laundry
wash curtains
take out trash
on hands and knees scrubbing laundry floor (darn grout)
Clean miss Iris's cat box
Give Dog a bath and clip her fur
dishes
counter top
dust
wash slip covers
mow yard
wash bed sheets

SO as you can see it wasn't quit a rest day. BUT...now I am all almost done and can rest later. :)

Little effort is better then no effort.

I'm so ashamed. I have been dragging today and was being lazy. I just now finished my ChaLean Extreme cardio, *Burn it off*. Thirty minutes of some intense cardio. I feel so much better now. I have to remind myself how much better I feel after every workout. I should have no excuses. And I don't, I finished it! Now I am off to do *Recharge*, got to get some stretching and yoga in to recharge the muscles! Might not have a post tomorrow since it is my rest day.

Finally.

It's 5:30 pm and I FINALLY got the chance to do my Burn Circuit 3. Lots of shoulders today. Oh and calf raises. Since it was lots of shoulder work I used 10 pounds as my lightest and 20 as my heaviest when doing lower body. Legs are getting stronger!

Tomorrow's workout is *Burn it off* and *Recharge*

Hectic Day!

So I have one of those days. I have yet to do my Chalean Extreme Burn Circuit 3 yet. But I Will!
I had to go to about 4 places this morning to go shopping because EVERYONE'S birthday decided to fall on the same week. I'm in a freak panic because I can't find anyone to alter my ball gown this year for the USMC ball. I still have laundry to do and to finish up cleaning house, wax my caterpillar brows, and get the kiddos from school. But I Will Get Burn Circuit 3 done today! NOOOOo Excuses! :)

Tips I use!

Tips I use.

Here are some ideas and tips I use to help maintain my weight.

1. I never eat past 7pm. If I had a nice a filling dinner then I know I got what I needed. I don't snack after 7. I will however grab a small glass of milk. It helps me to sleep and feel full.

2. If I know I just ate and a little later I feel hungry I will grab a water. A lot of the time our brain can't tell the difference between hunger cravings and drink cravings. Usually the water satisfies the craving.

3. I cut out all sodas except for a treat once in a while. Even diet soda can be just as bad.

4. I also cut out fast food. BUT...occasionally I will treat myself. I'll get a kids meal though instead of a full blown meal. Because after all it's just the taste I'm after right? Sure as heck not the nutritional value.

5. Water, water, water, water. I drink lots of it.

6. I quit buying chips, and cookies, and sweets. If It's not in my home I can't eat it right?

7. I snack on fruits and raw veggies in between meals if I absolutely need to snack.

8. If I eat cereal I eat Special Protein or some of the other Special K brands. No kids cereal for me.

9. Never starve yourself. You will only pay for it later by overeating!

10. I write down my goals or tell people my goals. If I tell someone I'm held more accountable for keeping them.

Burn Intervals

I just finished up day three and I did Burn Intervals and Ab Burner.

Burn Intervals is a combination of strength and cardio training. Over 40 minutes of it. The cardio is bursts of intense high energy activity. Lots of plyometrics, kickboxing, jump rope, etc.

Ab burner was lots of fun. I could feel the abs going to work that's for sure!

Tomorrow is Burn Circuit 3. Can't wait!

Will be posting weight and pics soon!

Video!

So I thought I would post a vid. from Beachbody to show the program. I should have done that first but didn't. So here ya go.

ChaLean Extreme