Leg Lifts!

Leg Lifts:

The leg lift is a simple exercise that works your front and inner thigh muscles… with a bonus: It also tones your abdominal muscles. One easy exercise can help chisel down two problem areas – what could be better? Here’s the leg lift in its most basic form:

Step 1: Lie on your back with your palms down and hands underneath your behind (this will help you stabilize). Crunch up and hold your upper abs tight so that your shoulder blades are off the ground. Lift your legs about 2 inches off the ground.

Step 2: Keep your abs tight and chin up, and breathe slowly and rhythmically as you lift your legs through a count of 10 seconds.

Step 3: Hold and squeeze at the maximum tension point for 2 seconds.

Step 4: Lower your legs to the starting point through a count of 10 seconds.

Step 5: Repeat three times without resting.

Portions and Muffin tins

All right...let's talk about portion size.  It's just all out of hand, here in America.  We are eating on big plates, and throwing back huge portions of food.  Remember the "blooming onion"?  A single blooming onion with dressing has been reported to contain approximately 2,210 calories and 134 grams of fat.  Wowza!  Which brings me to my next suggestion:  The muffin pan!  I just read an article about this, and thought it was a brilliant idea.

Think about it:  you could make all sorts of things in your muffin pan, and have 12 perfect portions.  Additionally, you could make things faster, because they cook faster in a muffin tin.  I'm thinking spaghetti bake, macaroni and cheese (homemade with low fat cheese--yum!), and even...you guessed it...muffins!  Here's another thought:  what about freezing the remainder, and then you can take out just the portions you need for your meal--instant Jenny Craig!!

The possibilities are endless, from mini pizzas, to mini baked sandwiches, to portioned desserts.  You could even make your lunches ahead in muffin sized portions;  just take the out of the freezer, assemble your lunch, store overnight in the fridge, and voila!

Here's a sample recipe from  Matthew Kadey, a Canadian based nutritionist:

Matthew Kadey's Salmon Lentil Cakes Recipe

Submitted by Mary_RD

Makes 10 servings

Serves 10

Ingredients

2/3	cup dry red lentils
3	tablespoons shallots, chopped
2	garlic cloves, chopped
1/2	tsp cumin seeds
6	oz. salmon, canned sockeye or pink salmon
1	tbsp horseradish
2	large eggs
2	tbsp fresh dill, chopped
1/2	cup bread crumbs
1/2	tsp. salt
1/4	tsp. pepper

Directions

1. In a saucepan, bring lentils and 1 1/2 cups water to a boil. Reduce heat and simmer until lentils have become tender and water has mostly been absorbed, about 10 minutes.
   
2. As lentils cook, heat 2 teaspoons of oil in a skillet and cook shallots for 2 minutes. Stir in garlic and cumin seeds and cook 1 minute more.
   
3. Preheat oven to 375°F.
   
4. Mash lentils with a fork or potato masher and combine with shallot mixture: salmon, horseradish, eggs, dill, bread crumbs, salt and pepper.
   
5. Divide mixture among 10 lightly greased or paper lined muffin cups and bake for 20 minutes, or until set and slightly golden on top. Let cool before unmolding.
   

Categories

Main Dish

Nutrition Facts

Serving Size 51.4g

Amount Per Serving

Calories 122 Calories from Fat 32

% Daily Value*

Total Fat 3.6g 6%

Saturated Fat 0.8g 4%

Trans Fat 0.0g

Cholesterol 53mg 18%

Sodium 188mg 8%

Total Carbohydrates 13.0g 4%

Dietary Fiber 4.3g 17%

Sugars 0.8g

Protein 9.3g

Vitamin A 3% • Vitamin C 4% Calcium 4% • Iron 11%

* Based on a 2000 calorie diet Nutritional details are an estimate and should only be used as a guide for approximation.

Nutritional Analysis

Nutrition Grade 96% confidence

Good points Low in sugar High in dietary fiber High in phosphorus High in selenium High in thiamin

Bad points High in cholesterol

Russian Twist

How To Do It:
Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left [1], and then reverse the motion, twisting as far as you can to the right [2]. That's one rep, do 3 sets of 8-12 at the end of your workout.

This can also be done on a stability ball, with your head and shoulders on the ball, hands together over your chest, with or without a weight in your hands.  Again, 3 sets of 8-12 will work just fine.  Spine stays neutral, and abdominals are braced throughout the exercise.


Fit Fact:
The strength you need to paddle a raft is generated in your core, not your arms or shoulders. Build paddle-worthy obliques and incredible rowing muscle with this simple move.

Back pain and appropriate exercises

Below are several exercises that are crucial for those suffering from low back/back pain.  Often, low back issues are caused or exacerbated by hamstrings (the back of the thigh) that are too tight.

1.  Hamstring stretches are an important part of any low back conditioning program. 
2.  Cat and camel--sink back down and inhale, then exhale and round back like a cat.
3.  Pelvic tilt--you are only focused on the pelvis.  Push your back down into the floor by tilting your pelvis forward-exhale...then lift back to neutral spine.
4.  Partial curl/crunch-be sure not to pull on head or neck.  Lift shoulder blades off of the floor, exhale, Inhale and release.
5.  Prone hip extension--begin with lifting one leg, and you can progress to lifting both legs.  For this version, turn toes slightly out, lift leg, and lower.  Repeat on the other side.

You Are What You EAT!

You Are What you EAT!

This week, I'm going to share some information that I've seen in more than one place, both highly respected in the fitness industry.  Les Mills (Body Pump), and Paul Chek (The Check Institute) have both published similar ideas on how to eat.  And it's really simple.  So read below, and then I want you to think about how much your are eating, and if your portions are in line...

Who are you?
1. Protein Types live to eat!  If you are a protein type and you eat too many carbs you will feel sleepy an hour or so after eating and find it difficult to concentrate!

2.  Carb types eat to live and can quite often go for long periods without eating. When they eat too much protein and fat they tend to feel tired and sluggish straight after the meal.  The will also have problems concentrating.

3.  Mixed types are a combination of both and are the hardest to please.

Les Mills suggests you start out as a mixed type, and then adjust until you feel like you can keep going and concentrate for 3 to 4 hours without feeling hungry.

How can you tell if you are eating enough?

1.  Look at your plate.

2.  Look at your hand.

3.  If you are a protein type, you should have about one whole hand of protein and a half of a fist of starchy carbohydrates or one handful of non-starchy carbohydrates and one thumb of fat at each meal.

4.  If you are a carb type, you should have about two fists of starchy carbs or four handfuls of non-starchy carbs and half a palm of protein at each meal, plus one thumb of good fats.

5.  And if you are a mixed type, you will need one palm of protein and one and a half fists of starchy carbs or three handfuls of non-starchy carbs.

Once you start to eat like this, keep a food diary and record how you feel after you eat.

Then: 
If you feel sleepy about an hour after a meal= too many carbs

If you feel sluggish immediately after a mean=too much fat and protein

If you feel bloated, hyper or sluggish, then you know you have not eaten what your body needs!  Try again!

This week...kettlebell exercise...goals.

Below, I have shown a picture of one of my favorite kettle bell exercises, the windmill.  Starting from a standing position, with your hand holding the kettle bell overhead, you tip sideways, and stand back up, keeping your core strong.  An excellent exercise for the waistline.

 

And regarding goals and completion thereof:  if you have done well with your goals for the month of November, I know who you are, and I will enter you into the drawing for this month.  My independent picker will be picking this evening, and I will announce prizes and names shortly. 

 

For December:  again, we need to get through the holidays without putting on the average 12 pounds.  In order to do that, let's create goal for ourselves that help to keep us under control...like limiting goodies to one serving, or one time a week, and making sure to carve out time for exercise!!  In order to continue to maintain your current weight, you need to work off what your put in.

 

Looking forward, I will be studying for the MES certification:  Medical Exercise Specialist.  Very exciting, but a lot of work!  This further qualifies me to work with special populations like Fibromyalgia, stroke, and post rehab

Exercise sample and group update

Hey there!  Happy Monday!  First, below is the new link for group training for December.  And yes, I will be there on Christmas Day, as I always volunteer to work that holiday, so I am offering a group that day.   http://www.doodle.com/46pf3yeqdaiq42cr   Below, is an exercise for you all to try:    Keep the abs braced, and perform a push-up.  The bosu is blue side down.  You can also do this one on your knees.  Have a great week!

Keep It Interesting!

How to keep it Interesting:
I know going to the gym day after day can be rather boring, even if you are distracting yourself with your IPod, or the latest movie you've downloaded, or even a book, if you can read and exercise.  I've even seen a woman working on machines and reading, but she's working at the pace of a snail, so I'm not sure how many calories she's burning!

So, I've come up with some suggestions of how you can still reach your goals, and stay interested and focused.

1.  You like running:  Try a running training group!  You can join one, or create your own for fun.  And you CAN run in the winter with proper gear.

2.  Get a workout buddy.  Maybe someone in a class you go to is also spinning their wheels.  Get together and get a trainer-created program, and then work out together.

3.  You like team sports:  Join an indoor winter league for soccer, basketball or other teams sports.  Many community centers offer them.

4.  You like dancing:  Go to a Zumba class!!  Shake it up with a fun, dance inspired workout for you cardio.

5.  Ask your trainer for a new program.  If you're bored, so is your body--mix it up!

6.  Try something new and different.  Go to a strength class if you haven't, or try a new class or new instructor.

Keep up the good work!

Inspired

I was able to teach a kickboxing class to some kids not long ago, over at the JCC. This group of kids was part of a summer program, and most of the kids were just your average bunch:  a few who wanted to participate, a few who didn't, a few who tried to cause trouble, and a few who were timid and shy.  But one girl caught my attention and my heart.  This girl was in braces on her legs and crutches.  I don't know what was wrong, though it was clearly something she would struggle with for her life.  This young lady tried every move I called out.  She put her crutches down, and she punched, and then she picked her crutches up and she kicked with her braced legs.  And she was really tired at the end.  But she tried EVERY move.

Meanwhile, the rest of the group had that sprinkling...some who tried, some who whined, some who caused trouble...I was so inspired by that one girl.  Funny thing was, I was whining before I went to teach that because I was a bit tired after a morning full of training, and I didn't really want to be there.  Clearly I was meant to be there, and I can assure you my whining ceased immediately and was silenced by awe. 

So, whatever your day brings...whatever you have to deal with at work...leave it behind, and be sure to care for your body the way it deserves to be taken care of.  And count your blessings.
Melissa

Challenge

Lessons Learned from the Martial Arts...

So.  Yesterday, I was practicing with my coach.  My current focus is on getting better, stronger, and faster.  Practice makes better and better.  Stay with the program and you will get there.  Consistency is the key to success.

This is all true of your exercise program as well.  It's time to renew your commitment to yourself. It's time to work on something you have always wanted to work on--something you've always wanted to accomplish.  It's never too late to learn something new.

With this in mind, I'm starting November with a challenge to you:  Make a goal, and keep it for the month of November.  Share this goal with me.  Come to all of your scheduled appointments.  Commit to yourself.  Then at the end of the month, I will have a couple of giveaway items...They are a surprise--I have several!  Those who have kept their focus and committed to themselves will be eligible to win.

Decide today.  Commit today.  Have a great week!  Melissa

How to Avoid Putting on Pounds over the Holidays

How to avoid putting on pounds over the holidays:

 

Halloween marks the start of the holiday season.  Enjoying friends and family, time together...and food!  Purchased candy for trick-or-treaters sits in the house before Halloween and after, and if you have kids that trick-or-treat, the boobie traps are even harder to avoid as they bring more goodies into the house.

Halloween

 

Speaking of Halloween, it's this very weekend! And while this holiday may be marketed to kids, we grownups often use it as an excuse to indulge. Not a problem if you can limit yourself to Halloween night, but that can be difficult, since the candy parade begins well before the 31st and often lingers for days and sometimes weeks afterward. You can survive the caloric nightmare with these three simple guidelines:

1. Buy the bare minimum of candy you think you’ll need for trick-or-treaters.
2. Don’t open the bags until October 31. (we've already flunked this one!)
3. Give away the leftovers the day after Halloween. (Tough, but it can be done!)

 

This week in the mail, an enterprising young dentist in the area sent out a postcard advertising a candy "buy-back".  He pays a dollar per pound of candy you bring to his office.  What a great idea!

 

Other advice for surviving the holidays:

 

Don’t skip meals...you run the risk of overeating later, just out of desperation.  Better to keep yourself fueled with well thought out smaller meals that include fruits, veggies and lean protein.

 

Budget your calories.  Eat, but eat lighter earlier in the day, by choosing lower calorie, higher nutrient foods for breakfast and lunch.  Be sure to work out!

 

Drink lots of water—including two glasses before lunch and two glasses before dinner. Sometimes I find myself in the kitchen, thinking I'm hungry, and really, I'm thirsty.  That's because mild dehydration can mimic hunger. Drinking water prior to a meal starts to fill you up before you take your first bite of food so you’ll eat less.

 

Make sure you exercise for 30 to 60 minutes five or more days per week. That's right--consistency is the key to your success. Exercise goes hand-in-hand with calorie control. And it's a fabulous stress buster.  I can't tell you how surprised I am, year after year, by all of the folks that start getting stressed out around the holidays, but start skipping their exercise.  Frankly, this is a HUGE mistake, as holidays and family tend to increase stress, and stress eating. It's a prescription for gaining 10-15 pounds over the holidays.  Don't let this happen to you!

Roasted Cauliflower

Roasted Cauliflower--serves 4

Ingredients:

• 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon dried marjoram
• 1/4 teaspoon salt
• Freshly ground pepper to taste
• 2 tablespoons balsamic vinegar
• 1/2 cup finely shredded Parmesan cheese

Preparation:

1. Preheat oven to 450°F.
2. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Tip:

Tip: To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle, slice into the smaller stems with a circular motion—removing a “plug” from the center of the head. Break or cut florets into the desired size.

Nutritional Information: Per serving
Calories	149 kcal
Calories From Protein	-
Calories From Carbs	-
Calories From Fat	-
Carbohydrates	10 g
Dietary Fiber	4 g
Fat	10 g
Saturated Fat	3 g
Monosaturated Fat	-
Polysaturated Fat	-
Protein	7 g
Potassium	490 mg
Sodium	364 mg
Iron	-
Cholesterol	7 mg
Folic Acid	-

Nutritional Bonus: Per serving

Vitamin C (120% daily value), Folate (22% dv), Fiber (16% dv), Calcium (15% dv)

Couch to 5k, late fall

 Below is the website for my latest walk/run program.  Trainings will be Saturdays at 2pm, starting at the end of October, and culminating in a 5k under holiday lights out in West Bend.  Join me for the fun!

http://www.jillbnimble.com/product.aspx?id=162

Tea Article

This article speaks about the benefits of drinking tea.  Studies are showing that it is not only beneficial, but that it is an urban myth that tea is dehydrating.  Great news for those of us who like tea!!

 

http://news.bbc.co.uk/2/hi/5281046.stm

Various News Items, plus BOSU exercises!

Hey there!!  Hope your week is going well.  A couple of news items--Body Pump trial classes will be happening in September as well.  We are going to do 6am, on Monday, September 20, and 5:30 pm on Thursday, September 16.   This is the original Barbell weight lifting class.  It's not as flexible in the sense that I have to follow their choreography, but it is fun and effective.  Tracks include warm-up, squats, chest, back, triceps, biceps, lunges, shoulders, abs and cool down, always in that order.  Even if your are saying to yourself, "I can't do lunges", or "I don't like barbells", I encourage you to try it.  There are a few modifications you can do--like your can adjust your range of motion, and you can omit the weight altogether on the lower body exercises.   Small group trainings resume this month.  Wednesdays at 9am, and Saturdays at 11:30 am.  Please contact me if you're interested, and I will give you the link to sign up.  You can sign up for the days that work for you.  If there are two or more people signed up, then the group will go for that day.   On a different note, below are three exercises that I think would be fun to try this week.  The first is a step up side with abduction (leg out), then second is a lunge with bicep curl, and the third is an oblique crunch.  Try to change it up this week.  All of these can also be done on the floor.

Dr. Charles Inniss article on Core.

Hey there!  I hope your week has started out on a positive note!!  Below is an an article regarding core training, and why it's so important.

 

Core Exercises have taken over many personal training programs and workout routines. Core Training is a philosophy that has revolutionized the fitness industry in the past 10 years, but so many people don?t really understand the philosophy of core training.

On the surface, Core Training is simply exercising your abdominal and lower back muscles, but it is much deeper than that.

A Core Workout Program can be helpful in supporting good posture, managing back pain, and increasing sports performance. And, having a strong core can also support the hip, knee, and ankle joints below the core and the upper-back, shoulders, and neck above the core.

All movement is initiated from your center of gravity (core), so all activities will be more efficient if your core is strong and coordinated.

---

Understanding the Philosophy of Core Training

Physiotherapists in Australia did research on chronic lower back pain, and they tested the coordination of core muscles during movements of the arm or legs. What they found is that people who have healthy backs have good coordination around their spines (i.e. their core muscles contract before the arms or legs move).

Conversely, people with chronic lower back pain displayed poor coordination of their core muscles. In other words, their arms and legs would move before the abdominal and lower back muscles could keep the spine stable.

This research is so important for understanding how the body is supposed to work. All of our movements are initiated around our core. When the core muscles are strong and coordinated, our backs are protected from excess pressure.

There are many things that can cause poor coordination of the core muscles which leads to instability in the spine. Poor posture, a sedentary lifestyle, poor flexibility, poor overall fitness, poor strength, obesity/ being overweight, prolonged sitting, pregnancy, and previous injury to the low back, hips, or legs can all lead to poor coordination of the core muscles.

This is why Core Training and Core Exercises are so important!

The Drawing in Maneuver is an important core exercise to master since most of us have one or more of the above issues that makes our lower back and spine more vulnerable to injury.

Since so many Americans suffer from low back pain, there has been an added focus on incorporating core exercises into fitness routines.

The National Academy of Sports Medicine has a really good philosophy regarding core training that is easy to implement in your exercise routines. In this section, I will teach you how to integrate their philosophy into your regimen.

But before we get into the philosophy of how to incorporate core training into your fitness routine, let’s talk about the muscles of the core.

---

Muscles of the Core

Core exercise programs traditionally focus on the abdominal and lower back muscles. But any muscle that attaches to the pelvis, lower back, and ribs is part of your core. The core muscles are divided into 2 systems-- the deep stabilization system and the superficial movement system.

In regards to abdominal muscle anatomy, the ab muscles (rectus abdominus, internal obliques, and external obliques) pull the spine forward like in a curl. In addition, the internal and external oblique muscles help to rotate the spine and trunk, and many people consider the transversus abdominus as the most important core muscle for stabilizing the spine.

The lower back muscles (erector spinae and transversospinalis group) pull the trunk backwards and also help to rotate the spine.

The body is a chain. You’re only as strong as your weakest link. And since the body is connected movement or problems in one area, can affect all the other areas.

Your pelvis is the connection between the spine and the lower body, and your spine is connected to your upper body through your shoulder girdle. When your pelvis moves your entire lower body moves, and when your pelvis moves your entire spine and upper body moves.

So any muscle that attaches to the pelvis (lower back and ribs) is part of your core. The inner thigh, front of the thigh, back of the thigh, breathing muscles, pelvic floor, and latissimus dorsi (shoulder/ back muscle) can all affect your ribs, pelvis, and spine and should be considered part of the core.

It is very important to have strong abdominal and lower back muscles, but I want you to expand your understanding of the core and include the hip girdle and shoulder girdle as part of your core.

A Core Workout should focus on increasing the endurance, strength, coordination, and power of the abs, back, hips, and shoulders.

---

Incorporating Core Exercises in your Workout Routine

You must first establish a clear goal for your workout before deciding which type of exercises to include in your workout.

Exercise can improve 3 main areas:

#1 Coordination and Stability
#2 Strength
#3 Power, Speed, and Agility

If your goal is to improve coordination and stability than you will focus on core stability exercises. Core Stability Exercises focus on teaching you how to keep your lower back and pelvis stable. Isometric exercises for the abs and back are included to increase stability and protect the lower back.

If your goal is to improve your strength, you will focus on core strength exercises. Core Strength Exercises focus on challenging your abdominal and lower back muscles through a large range of motion so that the spine is strong throughout movement.

If your goal is to improve power or speed, then you will focus on dynamic core exercise. Dynamic Exercises for the Core are performed in an explosive way, and usually involves throwing or jumping. Dynamic exercises are a great way for athletes to improve sports performance.

You can focus on a specific change by choosing the most appropriate exercises for your situation.

Beginners should first focus on increasing core stabilization, and then move forward to core strength, and lastly dynamic exercises.

All core work will improve stability, strength, and power, but you can emphasize an aspect of fitness by choosing certain exercises and performing them certain ways.

No matter what your fitness goal, I highly recommend that you incorporate core exercises into your fitness and workout routine.

Yours in Health,
Dr. Charles Inniss

Always Stand up for what's right...even if you're standing alone.

TRX

Hi!  I hope your week is going well!

A couple of thoughts for you this bright Monday:

1.  No amount of exercise will compensate for a poor diet.
2.  You need to eat to live, not live to eat.

Given that, take a look at what your eating, and remember your abs are made first in the kitchen.

Below, there are some TRX suspension training exercises...I'd like to draw your attention to the upper right hand corner.  This is called a TRX pike.  I feel it's one of the best exercises for your abs.  Start in a plank position, with the straps on your feet.  Draw up through your center, and lift your bottom toward the ceiling, and then slowly lower down.  Perform 10-12 to begin.  This can be modified by simply staying in the plank position.  Have a great week!

Stretch

• ball stretch.jpg

Walking, jogging, hiking, swimming, cycling, lifting weights, skipping rope—the ways in which our bodies can exercise (and have fun doing so) are nearly limitless. And every time you do these or other activities, you’re making massive improvements in your health; improvements that can last you a lifetime. But there’s more to exercise than just moving and sweating.

Lunge with Elbow Instep

Plyometrics--What are they?

Plyometrics are forceful powerful movements that help to develop speed and agility, usually  for the purpose of improving sports performance.  It improves strength, muscle elasticity, and innervation, which basically means you are stronger and faster, with better recovery.  They do have a place in the average workout, on a basic level.  Because they stimulate the type 2b muscle fibers, they will cause hypertrophy (muscle growth), and increase your overall fitness level, especially when used in an interval-type format.

Running...

Well, This Saturday, the running group I've been training is going to do their first 5K! So awesome, and they are doing so well.  We've practiced walking at different intensities, we've done hill repeats, we've gotten a ton of mosquito bites!  Can't wait to see how this all pays off for each person, as they embrace their first experience with an organized walk/run.  We'll be meeting early Saturday a.m., and I think my strategy will be to start out with the runners, go about a mile, wait...go with the next wave of my people...go about a mile, wait...and then finish with the walkers.  I feel so lucky to be able to help people accomplish their goals.

If I can do it, so can you!

Hey.  I know sometimes this journey is downright depressing.  But you know what?  You can do it.  You can achieve what you want with your life, and your body. 

It's not just about weight loss, it's about being healthy and strong.  Keeping your body in it's best condition.  Being able to do the things you want to do or enjoy doing.  Consider this client:  upper 50's exerciser, previously inactive.  He came in to me with a shoulder that ached constantly.  He couldn't even keep it up on the window of his car without pain.  He assured me he would absolutely have to stop training (we hadn't even started) because he would need surgery.

Today, he is still exercising with me (2 years later), shoulder is just fine--full range of motion, no pain.  He can ski, cycle, and generally enjoy his life comfortably.  His buddy, however...that's another story.  Same shoulder issue, but he had surgery.  After suffering through several months worth of complications, he will still need to devote time to physical therapy and exercises, but still doesn't know if it worked.  Worth trying the exercise route first?  I think so!

Play by the numbers

Remember that one pound equals 3500 calories.  So if you want to lose weight (fat), you need to shave off excess calories in order to start using that stored fat.  By whittling off about 500 calories a day, with a combination of dietary restriction and exercise, you can easily achieve this.  When working with your food, however, don't drop below 1200 calories a day, or you risk lowering your metabolism, and we need that for burning up the excess!  I think if you start with small changes, they can add up to something big!  So, begin with walking, and then cut out sweets after meals.  We're not starving, just being reasonable.

BodyPump--lessons learned

Went to a 3 day training to be certified for BodyPump (Les Mills).  What a great and humbling experience!  Without question many of the people were younger than I, and they are videotaping your attempts to teach each track.  And while I might have assumed that egos would get in the way (some group exercise instructors are in the prima donna category), I was heartily surprised to experience an air of complete comraderie and teamwork.

About BodyPump:  great class, inspiring music, choreography that matches the music, and fast results!!

Positive in, Negative OUT!

Today, I was working with a client...tough situation emotionally!  She has a guy who's been stringing her along for awhile, and it just seems like he enjoys hurting her feelings.

Your journey may include people like this, whether they are negative about your weight loss or your struggles to improve your life.  Maybe they try to take you down a notch on a regular basis with biting comments or jaded put-downs.

I had my own experience with that several years ago from my husband (we're still married!).  Comments about my weight loss and how it was not the best thing because clearly I was going to become some seedy mistress or that somehow it would make me less attractive to the masses, when in fact, it was making me healthier, happier, and better in many ways.

People will tend to panic when you are changing yourself, even for the better.  This happens for a bunch of reasons.  Maybe they see you moving ahead and they're getting left behind.  Maybe they're jealous, but unwilling to make a positive change for themselves.  Whatever the case, they are not helping you.  Their comments and digs hurt.  They can make you waver in your resolve.  Do not let this happen.

You are in charge of YOU.  You make the decisions for yourself:  for your actions and your emotions and your reactions.  You can't control those other people, but you can control yourself.  Make the choice that's in your best interest.  Focus on the positive, and get the negative out of your life.  It doesn't mean you have to divorce the husband, or the offending sister, or the friend, although sometimes that is what's best.  It does mean you need to take responsibility for controlling what you do, and not allow others to wreak emotional havoc with you.

You deserve better.



 

Denial Got Me Here

I came across a picture last night.  A picture of me about 100# ago.  And I started wondering: "How did I let that happen?  How did I let myself go?"  Denial got me to that point.

I remember making my own clothes at that point, and using a size 16 pattern, for my size 24 self.  I would cut the fabric about 4 inches outside that size 16 line.  I would look in the mirror, and try to convince myself I was still the same...still an average size.  I remember comparing myself to other people, too.  I thought the thinner people had some special pact with God, and I thought the fatter people were definitely fatter than me.

And I remember eating way too much.  And not moving.  And walking up a flight of stairs that made me so out of breath it took me 5 minutes to recover.

What got me there?  Denial.

Is Your Head in the Game?

Just back from a run...the longest I've ever done.  I'm no Flo-Jo-well, nice manicure (thanks Angee), but certainly no track star!  To be honest, I've always hated running.  I felt that way because in grade school, I was younger than most of my classmates, and so slower; the last kid picked for sports teams, I never really felt like I excelled at athletics.  Because of this, I felt discouraged from trying harder, and just gave up.

Why am I telling you this?  Because I realized something while running today:  it's all in your head.  I thought I couldn't do better, so I couldn't.  Today, I thought I could, and I did.  Is it really that simple?  Is it possible to do something because you think you can, or because you want it really badly?  Yes.  I ran with my 11.5 year old golden retriever, and his head is in the game.  His body says "maybe", but his head says "YES!" 

How many times have you been exercising, and the voice inside your head says "ugh, I'm tired, let's stop", or "my legs are burning, I don't want to do any more"?  And if you are distracted from that negative self talk, are you able to get through it?  I bet so.

Herein lies the secret.  You can do it.  You can accomplish your goals.  Maybe you need to be in a class with the instructor cheering you on.  Or maybe the personal trainer keeps your head in the game and stops you from being distracted by your negative self talk.  Or a workout partner helps you get through the rough spots.  Whatever the trick for you, I assure you there IS a way for you to succeed.  Let's find it together!

Aerobic Exercise

What's so great about aerobic exercise?




Folks are always asking what the best form of exercise is--is it aerobic exercise, or weight training? They also ask if it's necessary to do aerobic exercise.



The answer really is, it depends on what your goals are. Are you trying to lose weight? Are you training for a specific event? Are you working to be better at a specific sport?



Aerobic exercise is defined as exercise that is done "with oxygen". Before you get sassy and think something like "duh, of course you need oxygen!", think about anaerobic exercise: without oxygen exercise. The difference is that aerobic is done between 60 and 85% of heart rate maximum, while anaerobic is done above that level.



Without getting overly technical, we need to be doing a bit of both forms, but the mix depends on what you are trying to accomplish. To get your heart and lungs stronger, aerobic is the answer. To work on speed and agility, you would require a larger proportion of anaerobic work.



Remember too, that if you are working consistently at a pace that is totally comfortable, you will cease to progress, so we do need to push ourselves outside of our comfort zones.



Below is something for you to try:

Example circuit. (Click to see exercise demonstrations found in the Fitness Resource Center, Spark People website):



1.Step-ups – 30 seconds

2.Ball squats – 12 reps

3.Lumbar extension – 16 times

4.Push-ups with Swiss ball – 10-15 times

5.Jump rope – 100 times

6.Hamstring flexion with Swiss ball – 12 times

7.Bicycle crunch – 20 times

8.Reverse flies – 12 times

You are what you eat!

Watch the following trailer. It will only take you 3minutes. Very eye opening! We are what we eat...



http://www.youtube.com/watch?v=r4DOQ6Xhqss

Dawn's Low Carb Pizza

This is very tasty - low carb, easy to make. Just shop for some low carb pizza sauce.



1 cup cooked, riced cauliflower** ( boil it, drain it, smash it, flatten it) Easy

1 egg

1 cup mozzarella cheese

1/2tsp fennel

1 tsp oregano

2 tsp parsley


pizza or alfredo sauce

toppings - veggies galore if you are so inclined

mozzarella cheese


took frozen cauliflower and microwaved it as per package directions. Then I let cool slightly, shredded with a cheese grater and measured out the cup.

Preheat oven to 450 degrees farenheit.


Spray a cookie sheet with non-stick spray.


In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.


Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).


Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.


Place under a broiler at high heat just until cheese is melted.

calories: 434

fat: 25 g

carbs: 8 (net), 13 if counting all

fiber: 5 g

protein: 41 g



Per serving, that's only 109 calories and 2 net carbs!

Sweet Pea Mash

Opinions differ on what to eat for the best results, and there are sure a lot of diets out there! That said, I personally believe that if you are a "foodie" (you really like food), your best bet is to maximize your diet with lots of fresh fruits and veggies. This way, you can feel full, and still be keeping your calories reasonable.




Think about it: vegetables carry about 25 calories per cup-that's it. So pair 1.5 to 2 cups of vegetables that you like (minimizing the added ingredients), with a 3-5 oz portion of lean protein, and you will be satisfied and full. You will also be getting a slew of micronutrients, especially if you vary the vegetables you are eating.



See the recipe below for a suggestion of how to start. I know, I know...Atkins and many of the low carb plans don't like peas and carrots. I'm here to tell you that that's not your MAIN problem...you are most likely eating sweets with refined sugar and grains that are overly processed, like crackers, breads, etc. Notice that the meal suggestion above doesn't include anything like that at all. Additionally, this recipe includes a protein to bring the glycemic index of the food down to a reasonable level. Substitute turkey bacon and omit the sour cream if you are keeping kosher:) Or, use the sour cream and omit the turkey bacon altogether for a dairy meal.



Have a great week!

Melissa



Sweet Pea Mash

Ingredients:

• 3-1/3 cups frozen peas, (1 pound)

• 3 tablespoons water

• 1/4 teaspoon salt

• 2/3 cup reduced-fat sour cream

• 1/4 teaspoon white pepper

• 1/4 cup minced scallion greens, or chives

• 2 slices bacon, cooked and crumbled

Preparation:

1. Heat peas, water and salt in a medium saucepan over medium-high heat, stirring often, until the peas are heated through, 6 to 10 minutes. Transfer to a food processor; pulse with sour cream and pepper until a chunky puree forms. Pulse in scallion greens (or chives) and bacon.



Nutritional Information:



Per serving

Calories 164 kcal

Calories From Protein -

Calories From Carbs -

Calories From Fat -

Carbohydrates 19 g

Dietary Fiber 7 g

Fat 6 g

Saturated Fat 3 g

Monosaturated Fat -

Polysaturated Fat -

Protein 9 g

Potassium 214 mg

Sodium 320 mg

Iron -

Cholesterol 19 mg

Folic Acid -



Nutritional Bonus:

Per serving

Vitamin A (60% daily value), Vitamin C (25% dv), Folate (19% dv).