Daily Inspiration

Freedom is choosing your responsibility. It's not having no responsibilities; it's choosing the ones you want.
—Toni Morrison

Daily Inspiration

I have, despite all disillusionment, never, never allowed myself to feel like giving up. This is my message today; it is not worthy of a human being to give up.

—Alva Myrdal

Seven Steps to Permanent Weight Loss

Step 1. Make Sure You're Ready for Change
Of course you want to lose weight-that's why you are reading this-but in order to make a life plan you can stick with, you must be ready-truly ready-to make the commitment. Losing weight will take some time and effort, and it will require you to make some sacrifices. (If it were easy, everyone would be thin!) The first step is to make sure you're ready to get started.

Step 2. Set Goals
The next step on your weight-loss journey is to decide what kind of weight loss makes sense for you. Weigh in, assess your eating habits and make a game plan. That will include long-term goals and more immediate goals too.

Step 3. Track Yourself
Self-awareness is self-motivation: by keeping track of your behavior, you motivate yourself to change because you become more accountable. Track yourself with a food diary and exercise log-some of the most powerful tools for managing your weight.

Step 4. Eat Mindfully
Healthy eating means getting a variety of foods in moderation-not making any food forbidden, but not going overboard on those rich foods that were once special-occasion indulgences. Eat mindfully by knowing the foods that make weight loss easier, and understanding key healthy-eating principles.

Step 5. Commit to Move More
Exercise makes weight loss much easier-but more important, people who move more are more likely to keep the pounds off. No matter where you're at now, you can become "an exercise person."

Step 6. Get Support
Losing weight is challenging-we can't expect to do it alone. As you make your way through losing weight, you'll need to cultivate a network of friends, family, co-workers, professionals and like-minded dieters.

Step 7. Have a Long-Term Plan
As you reach your weight-loss goals, you're ready for the final step: creating a long-term strategy that will help your successes stick for good.

Starting Your Food Diary

How to track what you eat for weight-loss success.

Start by writing down everything you eat and drink today. A few ground rules:
Keep it handy. Take your food diary with you everywhere, so it's always at the ready whenever an eating opportunity presents itself (say, that sliver of cake at a surprise office birthday celebration). For convenience, you can also use a small notepad to write down what you eat, then enter the list in your diary later.

Write it right after you bite it. That way, you won't forget anything, especially quantities. Don't forget condiments, like that pat of butter on your green beans. Be sure to include those "incidental" nibbles that are notoriously easy to overlook — like that last quarter of a grilled-cheese sandwich you polished off when your child left it on her plate, or that mini candy bar from the jar on your co-worker's desk.

Be specific. Record the type and amount of food in as much detail as possible, especially portion sizes; list "10 crackers," rather than "a handful," or "2 cups popcorn" rather than "small bowl."
Record calories. Look up the calorie value of the foods and drinks you've had today, making sure to adjust for the portion size. For example, if that portion of ham in your sandwich at lunch was larger than the 1-ounce-slice serving listed, make sure to adjust the calories accordingly. If you can't find a food you've eaten on the list, check food labels or other standard calorie-counting guides.

It's better to add up the calories as you go, rather than waiting until later; that way you'll have a running tally of what you've eaten. But if you don't have time to do the math each time, don't sweat it. Do the best you can, and add up the numbers at the end of the day.

Do I Have to Write Everything Down?
There's no denying that keeping a food diary takes time, especially in the beginning as you learn the ropes. But there's also no denying that it really works. Simply put, studies show that people who use food diaries tend to lose more weight and keep it off longer than those who don't. Food diaries are so important, we consider them essential. You'll see why in just a day or two.

If you're feeling overwhelmed at the idea of a food diary, you're probably someone who will benefit the most from this kind of approach. It might be the first time that you've stepped back and really paid attention to your daily eating behavior, and you might be amazed at what it shows you about yourself.

Keep in mind that like all habits, recording in your food diary will get easier over time, as it becomes instinctive. You'll notice you eat many of the same foods from day to day, so you won't have to look up their calories every time. (Your previous days' diary entries will serve as a handy reference for calorie counts too.) You'll quickly memorize the calorie counts in your staples — about 70 in half an English muffin, 140 if you eat the whole thing, 35 more if you spread on a pat of butter.

Courtesy of EatingWell.com

Oven-Fried Zucchini Sticks

Oven-Fried Zucchini Sticks
Makes 4 servings
Ingredients
Canola oil cooking spray½ cup whole-wheat flour½ cup all-purpose flour2 tablespoons cornmeal1 teaspoon salt½ teaspoon freshly ground pepper1 ½ pounds zucchini (about 3 medium), cut into ½-by-3-inch sticks2 large egg whites, lightly beaten
Oven-Fried Zucchini Sticks Ingredients Cont.

Instructions

1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray. 2. Combine whole-wheat flour, all-purpose flour, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more. Serve hot.
Oven-Fried Zucchini Sticks Instructions Cont.

Oven-Fried Zucchini Sticks Nutrition Information
Per serving: 108 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 6 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium. Nutrition bonus: Vitamin C (48% daily value), Potassium (15% dv).1 1/2 Carbohydrate ServingExchanges: 1 starch, 1 1/2 vegetable

The EatingWell Tuna Melt

Makes 4 servings
Ingredients
4 slices whole-wheat bread2 6-ounce cans chunk light tuna (see Ingredient note), drained1 medium shallot, minced (2 tablespoons)2 tablespoons reduced-fat mayonnaise1 tablespoon lemon juice1 tablespoon minced flat-leaf parsley⅛ teaspoon saltDash of hot sauce, such as TabascoFreshly ground pepper to taste2 tomatoes, sliced½ cup shredded sharp Cheddar cheese
The EatingWell Tuna Melt Ingredients Cont.

The EatingWell Tuna Melt Instructions
1. Preheat the broiler.2. Toast bread in a toaster.3. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes. Serve immediately.
The EatingWell Tuna Melt Instructions Cont.

The EatingWell Tuna Melt Tips
Ingredient Note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller fish, skipjack or yellowfin, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples.
The EatingWell Tuna Melt Tips Cont.

The EatingWell Tuna Melt Nutrition Information
Per serving: 264 calories; 7 g fat (3 g sat, 1 g mono); 68 mg cholesterol; 19 g carbohydrate; 31 g protein; 3 g fiber; 403 mg sodium; 274 mg potassium.Nutrition bonus: Vitamin A & Vitamin C (20% daily value).1 Carbohydrate ServingExchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat

Crab Cake Burgers

Makes 6 servings

Ingredients
1 pound crabmeat 1 egg, lightly beaten½ cup panko breadcrumbs (see Note)¼ cup light mayonnaise2 tablespoons minced chives1 tablespoon Dijon mustard1 tablespoon lemon juice1 teaspoon celery seed1 teaspoon onion powder¼ teaspoon freshly ground pepper4 dashes hot sauce, such as Tabasco, or to taste1 tablespoon extra-virgin olive oil2 teaspoons unsalted butter
Crab Cake Burgers Ingredients Cont.

Crab Cake Burgers Instructions
1. Mix crab, egg, breadcrumbs, mayonnaise, chives, mustard, lemon juice, celery seed, onion powder, pepper and hot sauce in a large bowl. Form into 6 patties.2. Heat oil and butter in a large nonstick skillet over medium heat until the butter stops foaming. Cook the patties until golden brown, about 4 minutes per side.
Crab Cake Burgers Instructions Cont.

Crab Cake Burgers Tips
Note: Panko breadcrumbs, also known as Japanese breadcrumbs or bread flakes, are coarser in texture than other dried breadcrumbs. They produce a crispy crust and are less likely to become soggy than finely ground breadcrumbs. Look for panko in the Asian food section of large supermarkets and in specialty Asian markets.
Crab Cake Burgers Tips Cont.

Crab Cake Burgers Nutrition Information
Per serving: 163 calories; 8 g fat (2 g sat, 3 g mono); 86 mg cholesterol; 6 g carbohydrate; 16 g protein; 0 g fiber; 350 mg sodium; 293 mg potassium.Nutrition bonus: Selenium (44% daily value), Zinc (20% dv), Vitamin C (15% dv).1/2 Carbohydrate ServingExchanges: 1/2 starch, 2 very lean meat, 1 fat (mono)

Daily Inspiration

There is greatness in doing something you hate for the sake of someone you love.
—Rabbi Shmuley Boteach

Daily Inspiration

Never mind if you fall far short of the thing you want to do,--encourage your effort. If no one else will say it to you, say it to yourself. 'Not so bad.' It will make the next effort easier and better.

—Josephine Demott Robinson

Healthy Recipe: Low-Carb Pancakes with Blackberry Syrup and Sausage

Pancakes:

1 cup soy flour

1/4 cup wheat flour

4 tsp baking powder

2 tbsp. low carb sweetener

1/4 teaspoon salt

3 eggs

1 1/2 cup half and half

3 tablespoons canola oil

1/2 teaspoon vanilla extract

Syrup:1 cup blackberries

1 - 2 tsp. butter

1/4 cup low carb syrup

12 sausage links

Pancake Preparation:(approximately 2.5 net carbs per pancake)

Beat oil, eggs, vanilla extract and half and half in a large bowl with a wire whip. Sift in dry ingredients and beat batter until smooth. Don't worry about over-mixing. Preheat large frying pan over medium-medium high heat. Spray pan liberally with canola cooking spray. Spoon a generous tablespoon of batter into pan making sure pancakes don't touch. Flip pancake when bubbles start to form on top. Cook about 2 minutes each side.

Syrup Preparation:Heat blackberries and butter over low heat. Mash berries with back of spoon. Add low-carb syrup and warm. Serve over pancakes or low carb French toast.

Yields 6 servings (3 pancakes each) with syrup and two links of sausage - approximately 9.5 net carbs per serving

Daily Inspiration

If you haven't before, start having dreams. Have lots of them. Have great dreams, have small dreams.

—James B. Stewart

Types of Fat..............

Let's take a closer look at the different types of fats:

Monounsaturated: These "good" fats are found mainly in plant sources, like nuts, avocados and olive, peanut and canola oils. They are liquid at room temperature.

Polyunsaturated: These fats, which include the healthy omega-3 fatty acids, are also found in plant oils such as safflower, sunflower, corn, flaxseed and canola oils, as well as in seafood.

Polyunsaturated fats are either liquid or soft at room temperature. Essential fatty acids — alpha-linolenic and linoleic acid — are also in the polyunsaturated group. These fats, which we need to get from the foods we eat, are necessary for the creation of cell walls and hormones in the body.

Saturated: These fats are found mostly in animal products. Red meat, poultry, cheese, butter and other dairy products are the main sources. Some plant products like palm, coconut and palm kernel oil are also saturated. These fats are solid at room temperature.

Trans-: This type of fat is formed when unsaturated vegetable oils are hydrogenated (or partially hydrogenated) to form solid, more stable fats. Hydrogen atoms are actually added to the oils. Trans-fats include margarine and shortening and are found in everything from crackers, cookies, doughnuts, frozen pie crusts, deep-fried foods, and foods with chocolate coatings.

Health Tip: Butter vs. Margarine

This debate has raged on for years. If you're looking for a healthy morning spread, avoid stick margarine.

Choose a light, soft margarine or butter substitute that says "trans-fat free" on the package.

Butter lovers should use it sparingly to cut down on saturated fat.

Tip of the Day

You don't need to have a sugar-free diet, but reducing the amount of sugar you consume is a wise decision. Look for the following items on the ingredients label — they're all forms of sugar:

Corn syrup or high fructose corn syrup
Molasses
Honey
Fruit juice concentrate or fructose
Sugar — white, brown, raw or cane

Question of the Day:It is possible to attain fat loss on a healthy diet with zero exercise?

While it is not possible to lose weight by eating an unhealthy diet even with all the exercise in the world, it is possible to lose weight without exercise.

However, fat reduction of the "love handles" can be attained at the fastest rate possible by following a low-fat diet and even faster when combined with certain types of cardiovascular exercises.

Why waste time and effort with products that will not help you to tone your abdomen when a combination of exercise and low-fat diet is your best bet or a combination of exercise and low-fat diet will yield the best results.

Cutting down on sugar:

Avoid heavily sweetened breakfast cereals. Go for ones that have 10 grams of sugar or less per serving.

Energy bars and drinks are a common source of hidden sugar. Look for ones that have less than 12-15 grams of sugar per serving.

Watch out for reduced fat and fat-free products. Sugars are often added to mask the loss of flavor when fat is removed. You may be cutting out fat, but not necessarily calories.

Limit sweetened beverages like milkshakes and coffee drinks, which are deceptively full of sugar and calories.
Buy juices that are 100 percent fruit juice. Be careful about products that say "100 percent natural." That doesn't mean they're not loaded with added sugars.

Avoid products that call themselves "juice cocktails" and "juice beverages."

Mix fresh or dried fruit into plain yogurt. Many fruity yogurts are loaded with added sugar.
Learn to appreciate the natural tartness of fruits like grapefruit, strawberries and other berries.

Choose fruit when it's in season and it shouldn't need any added sweetness.

Exercise Essentials

ACE recently asked 36,000 ACE-certified Fitness Professionals to name their single most important exercise items.

Some answers were obvious (my body), while others were more abstract (daily goals, plenty of space).

Here are their top 12 exercise essentials:
Good shoes
Fun or appropriate music
Free weights
A positive attitude
Comfortable clothing
Lots of water
A supportive sports bra
Safe, well-made equipment (e.g., cardio machines, heart-rate monitors
Weight-training gloves
Enough time
A workout partner
Fresh, clean air and/or sunshine

SALMON WRAPS

Simply wrap and go. Here’s an easy, high-protein snack that you can whip up in seconds, without turning on a stove or even a microwave.

INGREDIENTS
• 1 can salmon – It packs 34 grams of omega-rich protein.• 4 handfuls of spinach – Hey, it worked for Popeye!• 12 almonds (crushed) – A powerful antioxidant, almonds help deactivate dangerous free radicals that are created during exercise.• 1 small tomato (chopped) – It contains lycopene, which can reduce your risk of prostate cancer. • 2 large fat-free whole-wheat tortillas – This complex carb will keep you energized throughout the day.

INSTRUCTIONS
Combine the first four ingredients, wrap and go.

NUTRITION INFORMATION
SERVING SIZE: 2

CALORIES PER SERVING: 303

PROTEIN: 74.4 grams

CARBS: 36.7 grams

FAT: 8.7 grams

SAT FAT: 1.3 grams

Daily Inspiration

"Think little goals and expect little achievements. Think Big goals and win big success."

~David Joseph Schwartz

Gold's Gym fitness experts Terra Yeske and Robert Reames debunk some common myths about diet, exercise and fitness.

Myth #1: 1,000 crunches a day will guarantee you a six-pack.

Personal Training and Obesity expert Robert Reames, of the Gold's Gym Fitness Institute, confirms that there is no such thing as "spot reduction," but there is such a thing as spot conditioning. You can condition muscles by training and focusing on them, but without burning the fat covering your abdomen, you'll never get that washboard stomach.In fact: Burning belly fat with cardio workouts and smart eating is the only way to start seeing definition.

Myth #2: It's only a good workout if you're sore the next day.

So you got a little aggressive doing chest presses yesterday and now your pecs are killing you. Think you got a jump-start on your muscle growth? Not so fast. "Soreness is related to a number of factors, none of which directly correlate to muscle growth," says Terra Yeske, Gold's Gym Manager of Personal Training Development.In fact: Delayed Onset Muscle Soreness (DOMS) occurs when nerve endings get inflamed after micro trauma to your muscle tissue. In short, don't overdo it.

Myth #3: Women get "bulky" or "masculine" if they lift weights.

Ladies, rest assured: You simply don't have enough testosterone to attain the appearance of a male body builder.In fact: "The muscle you are able to build lifting weights will only improve your appearance and femininity by providing a toned appearance," Yeske says.

Myth #4: Exercising long and slow burns more fat.

Your body uses fat for energy while exercising at a lower intensity, but training at a high intensity will burn more calories after you've stopped working out.In fact: "The faster you move, the higher your post-exercise metabolism becomes," Yeske says. "You'll burn more calories throughout the day than if you had moved at a slower pace."

Myth #5: If you beef up on protein, you'll gain muscle.

Everybody needs protein to rebuild and repair muscles, but overloading on protein will get you nowhere. There's only a certain amount of nutrients your body can handle before it just turns to waste — or, as Reames warns, "You'll just end up peeing nitrogen."In fact: According to the American Dietetic Association, six to seven daily ounces of lean meat provides enough protein for most athletes.

Myth #6: Running on a treadmill is better for your joints than pavement.

Joint pain surfaces anytime your body is pounding on a surface it isn't used to. Reames recommends a mix of treadmill and pavement running to avoid jolting your neurological system. "Some people have joints that can handle anything," Reames says. "Others are more susceptible to the impact."In fact: Vary your workouts or switch to an elliptical or bike if you're in pain. Your joints are safe as long as you ease your way into running outside and mix up your pavement and treadmill time.

Myth #7: Muscle turns to fat if you stop lifting weights.

Muscle cannot physically turn into fat. But, Yeske says, if you stop lifting weights, your muscles will atrophy (reduce in size) and you'll experience a decrease in metabolism. "A decrease in metabolism will hinder your ability to burn as many calories, thus resulting in an increase in body fat."In fact: Your muscles won't "turn into" fat, but a decrease in metabolism will increase overall body fat.

Need Motivation? Try these 8 Fitness Tips

A fitness trainer offers 8 things to try when your workout is just not working out.

Exercise boosters: enlisting outside help
Are you stuck in a workout rut? Not getting the results you'd like or just bored of the same old routine? Personal trainer Deb Kay from Women's Fitness Clubs of Canada has 10 tips to keep you motivated and moving this summer:

1. Exercise motivation booster: Mix it up

Variety is the spice of life, and exercise is no exception. Whatever it is you're doing, change it up, even if it's in a small way. If you're strength training, use a lighter weight but increase the number of reps; if you normally do standing exercises on the floor, stand on a BOSU or sit on a yoga ball to increase your core strength. Kay also advises you switch up your routine every five to eight weeks.

2. Exercise motivation booster: Shock your body

If you're not seeing results from a workout, your body might have plateaued and adapted to whatever you're doing; meaning it doesn't work as hard. So, kick-start your exercise routine by upping the ante: increase the speed of your activity or add more repetitions; add some weight or simply extend the length of your workout to push your body harder.

3. Exercise motivation booster: Get professional help

If you can, hire a personal trainer, even if it's only for one or two sessions. A PT draws from a depth of knowledge and experience, and can tailor an ideal workout for you that will target your desired areas of improvement. Plus, learning from a pro reduces the likelihood of injury if you're trying a new regimen since you'll be taught the best way to perform various exercises.

4. Exercise motivation booster: Call a buddy

Working out with a friend or a group is helpful if you're feeling unmotivated. It gives you company and allows for the creation of mini-competitions (who can do the most reps? who can skip rope the longest?) to keep things fun and interesting. You can also be one another's cheerleaders, pushing one another to keep going.

5. Exercise motivation booster: Interval training

Adding short bursts of higher-intensity activity into your cardio or resistance workout routine forces your body to work harder and helps burn more fat, thereby improving your workout results. It also ensures that your workout is never monotonous.

6. Exercise motivation booster: Get outside

It's summer! Why not take advantage of the nice weather and move your workout outdoors? Go for a long walk outside instead of on a treadmill. Hop on your bicycle and tour the neighbourhood instead of sitting on a stationary bike. Or even just take your free weights into the backyard and do your bicep curls under the trees.

7. Exercise motivation booster: Change your tunes

Are you listening to music or watching TV while you work out? If not, give it a try. And, if you're already doing it, ensure that your music is upbeat, energetic and motivating to keep you moving. Distracting your mind with sound or visuals is a good way to avoid boredom, thereby increasing the duration of your activity... which ultimately improves results.

8. Exercise motivation booster: Chart your progress

If you can tangibly see yourself improving -- you can walk farther, lift more weight, do 10 more push-ups than you could two weeks ago -- you're more likely to keep moving forward. Setting and achieving goals is a fantastic motivator.Whatever you choose to do, the key is to keep at it and keep it interesting for yourself and for your body.

Check me out on The Get Fit Club on WKMG Local 6

I invite you all to check me out on Local 6 news today and every Sunday (WKMG CBS—Central Florida's Brighthouse Networks) at 6:30pm and 11:00pm.

The Get Fit Club is changing 6 viewer’s lives with the help of our partners Gold’s Gym, Campisi Health Centers, Florida Heart Group, Florida’s Blood Centers and Smoothie King.

Follow the six Local 6 Get Fit Club members as myself and Local 6 anchor Todd Romero help them build a healthier lifestyle through proper diet, exercise and heart healthy information.

Visit the Local 6 Get Fit Club page each week to watch new episodes, read member bios, visit our sponsors links and for a new tip from me on how you can change your life for the better!

http://www.local6.com/local6getfitclub

Thanks!

What is Cellulite and How to Fight It!

The first thing you should know is that, in the true medical sense, cellulite is simply plain old fat. Yet it does have one defining characteristic—a dimpled, cottage-cheese, orange-peel look.

Here’s why: Everybody has connective tissue that separates fat cells into compartments. While men tend to have horizontal or crisscross patterns to those compartments, women’s compartments have a honeycomb appearance, giving fat a greater chance to protrude or bulge, hence the cottage-cheese effect.

As a result, women are more likely to develop cellulite than men, mainly around the hips and thighs. However, men can develop the condition, too. Although cellulite becomes more noticeable with age, largely because the skin gets thinner over time, it generally strikes individuals in their 30s.

Of course, not everybody will develop cellulite in their lifetime. That’s because genetics determines where your fat cells are and how many fat cells you have. Activity level is another crucial factor associated with cellulite. If you exercise regularly, you’ll decrease your odds of developing cellulite, or if you do, the dimpled look won’t be quite as pronounced.

Beware of the Quick Fix

Beware of cellulite cream makers, medical procedures like liposuction or cosmetic treatments like body wraps. They don’t work. No cream applied to the skin can penetrate the skin and rearrange the fat cells beneath the surface.

Liposuction is designed to remove excess deposits of fat, but it won’t change the appearance of fat. As for body wraps, the effect is only temporary. Fat is compressible, so when you do the wrap, it will smooth your skin, but by the next day, your skin will be back to normal.

Another misconception is that dieting alone can zap fat. Although there are diets that make you lose weight, at least one quarter of the weight lost is muscle, which lowers your metabolism. If you return to your usual eating habits, you’ll likely regain more weight than you lost because your metabolism is slower.

The Cellulite Solution

So what can you do to diminish the appearance of cellulite? Experts recommend daily cardio exercise combined with two to three strength-training sessions a week and a healthy diet. The good news is that there’s actual proof that this approach works.

Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, Mass., and author of No More Cellulite (Perigee, 2003), designed a cellulite-reduction program that includes 20 minutes of strength training with five exercises for the upper body and five for the lower body, and 20 minutes of treadmill walking or jogging, staying at about 70 percent to 80 percent of maximal heart rate. This program is followed three days per week, although participants can always do more cardio.

Participants in an eight-week study of Westcott’s program lost about 1 pound per week or about 10 pounds after two months. When participants combined the exercise program with good eating habits (a food pyramid–based diet consisting of either 1,600, 2,220 or 2,800 calories), they doubled the fat loss, losing 9.1 pounds of fat (compared to 4.5 pounds without the nutritional component)

How to Get Started

An exercise program doesn’t have to be complicated to be effective. For strength-training exercises, any tool is fine, including dumbbells, elastic bands, body weight and machines. If you prefer machines, leg presses, seated leg curls, hip adduction and abduction, and overhead presses are recommended.

Effective free-weight exercises include the dumbbell squat, band hip adduction and abduction, bodyweight trunk extension and trunk curl.

Still not sure where to start? A session or two with a certified personal trainer can help get you started on the right track. And while results won’t happen overnight, a consistent program of regular exercise combined with a sensible diet can go a long way toward not only improving your appearance, but your overall health as well.

Daily Inspiration

Joy is the best makeup
~Anne Lamott

Personal Trainer Series: What To Look For in A Personal Trainer--Part 4

No formal education can beat getting down and dirty and working with all types and levels of clients day after day. An excellent trainer who has been certified and training clients for a minimum of three years. You want a problem-solver who has seen a lot of different kinds of people in many different situations.

Staff Trainers in Public Gyms vs. Independent Trainers: When trainers first begin training, they tend to work on staff at training facilities in order to help build their clientele. That doesn't make them bad trainers—but they don't necessarily have a lot of experience. Often these trainers will graduate to training independently in these gyms or in trainer-only facilities. Either way, ask for a list of current clients as references so that you can ask them more about the trainer's style and dependability (for example, are they generally on time, do they regularly use new material, are they safety focused, and so on).

Assessments: Good and experienced trainers will always carry every client through a very detailed assessment of their bodies—including strengths, weaknesses, posture issues, body measurements, and so on. And all of that is before starting any type of workout program. Always ask a potential trainer about the details of his or her assessment before starting to work with together. If your trainer does not appear willing and able to do an upfront assessment of your entire body, this should be a big red flag.

Documentation of Workouts/Progress: Good and experienced trainers will always document every client's workouts in terms of the exercises and weights they are lifting in order to accurately track their progress and results from week to week. If your trainer does not show up to your workouts with a written plan of what he or she wants to accomplish on that day, then this is another red flag. Your trainer should also be prepared to give you copies of your workouts so that you can do them on your own—the documentation of these workouts should be exact and accurate and easy for you to understand.

Daily Inspiration

Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded.

~Goethe

Personal Trainer Series: What To Look For in A Personal Trainer--Part 3

Do you like their personality?

Are they suited to your high energy, low energy or relaxed preference of training? Ask the trainer how intense their training sessions are? It’s important that you feel comfortable during the interview.

Is the trainer interested in your general well being?

Your overall health and well being should be a top priority with your trainer. Other areas your trainer should discuss are general nutrition guidelines, provide guidelines for overall wellness and refer you to other professionals in the health industry when required.

Did you choose the right trainer?

Don’t be afraid to move onto another trainer even after you have hired someone. Remember this is your health and you deserve the best. Communication between you and your trainer is key.

By sharing this information you should find the personal trainer that’s right for you!

Daily Inspiration

Heaven never helps the man who will not act.

~Sophocles

Fat Burning Tip: Control Your Sugar Intake

Controlling blood sugar levels is a sure-fire way to shed fat. You can do this by taking in some protein, carbohydrates and good fats spread evenly through the day every two to three hours. This will also help curb the temptation to overeat.

A sample meal schedule should look something like this:

8:30 Breakfast
10:30 Snack
12:30 Lunch
3:30 Snack
6:00 Dinner
9:00 Small (Light) Snack

Daily Inspiration

I find the great thing in this world is not so much where we stand, as in what direction we are moving: To reach the port of heaven, we must sail sometimes with the wind and sometimes against it, but we must sail, and not drift, nor lie at anchor.

~ Oliver Wendell Holmes

Daily Inspiration

"Most people are about as happy as they make up their minds to be."

~Abraham Lincoln

Your Brain is What is You Eat!

What You Eat Can Help Keep Your Brain "On-Point"!

Researchers from the Alzheimer's Research Trust have found that there is a link between diet and reducing the risks of developing Alzheimer's and dementia.

A study in the Archives of Internal Medicine says carrots can help keep you mentally sharp well into your senior years. Scientist believe this is because carrots are rich in beta-carotene, an antioxidant that is helpful, long term, but not short-term, for increasing cognition and memory.

Previous studies have also shown that red wine and a diet rich in walnuts, flaxseed and fish oils can also cut the risk of brain degeneration by as much as 60%.

To save your grey matter, serve up a plate of salmon, carrots, drizzled with walnuts and flaxseed oil with a glass of red wine.

Headache Relief: Don't Pop a Pill, Brew A Cup of Tea

Do you suffer from headaches and prefer not to pop pills?

While the vast majority of headaches are benign and self-limiting (common causes are stress, migraine, eye strain, dehydration, low blood sugar, and sinusitis), researchers from the University of Kiel in Germany have found that peppermint oils produced a "significant analgesic effect with a reduction in sensitivity to headache".

So brew a cup of peppermint tea next time for your achey-breaky headache!

Daily Inspiration

I dream my paintings and paint my dreams

~Vincent Van Gogh

Daily Inspiration

"The belief that becomes truth for me... is that which allows me the best use of my strength, the best means of putting my virtues into action."

~ Andre Gide

Fat Tip: The Best Way To Do Cardio in Your Optimal Fat Burning Zone

What's the best way to burn fat during cardio? Too high of an intensity will rob the muscles of glycogen and force your body to break down its own muscle for fuel. Too low of an intensity and you'll have to do cardio for hours before it will even be worthwhile.

Fortunately, a recent UK study has found the answer.......

British scientist found that my using a method called Indirect Calorimetry, they can measure the amount of fat that the body burns during a particular method of exercise (treadmill, stationary bike, etc.) The method works by analyzing a subject's expired air for oxygen and carbon dioxide concentration. The amounts are calculated to determine how much fat or carbohydrates are being used for energy.

Their conclusion? The best way to burn fat is to jog on the treadmill at 70% of your maximum heart rate (220 minus your age); this burned about 40 grams of fat per hour of exercise. Going above or below burned significantly less fat, as did other forms of cardio.

The message: Use the treadmill or head for a run as your main method of cardio!

Did You Know?

Following aerobic exercise, a person's resting metabolic rate remains elevated anywhere from 60 minutes to about 12 hours, depending on the intensity and duration of the workout.

Although a typical weightlifting workout may only burn about 60% of the calories burned during a moderate bout of cardio of the same duration (for instance, a 180lb man would burn 210 calories in 30 minutes vs. 360 calories if he jogged at 6 miles per hour for the same period), that gap closes over the long haul. The payoff for weight training comes during the following rest days, when the 180lb man would burn an additional 800 calories simply from having an elevated metabolism.

Should You Work Out with Weights when Dieting?

A recent study from the University of Wisconsin-Lacrosse , reported in the European Journal of Applied Physiology, reveals that increasing metabolism is as easy as picking up a dumbbell.

Researchers found that after a 30 minute workout, resting metabolic rate elevated by 20% for two days following the workout. In a 180lb pound manm that percentage equates to an average of 400 extra calories per day! The percentage of fat burned by the subjects also increased.

The study concluded that the benefits of resistance exercise was significant enough to be helpful in any weight loss program

Fitness Tip: How To Lose Weight

The concept of losing weight is very simple: Expend more calories than you consume. Studies show that you can burn up to 250 more calories per day just by adding 5 pounds of muscle.

Think for a minute about those individuals who are naturally lean and thin and will likely never have to worry about losing weight. What do they have in common? A high basal metabolic rate (BMR), commonly referred to as a high metabolism. Increase your metabolism and you will lose fat.

Featured Workout: The West Point Workout

Weeks 1 & 2
The goal here is strengthening the ligaments and tendons to prevent injurt and to build and strengthen the core. The following circuit should be performed with loads that are 40% to 50% of your one rep max. Do as many reps of each exercise as you can in 30 to 45 seconds. Rest 30 to 60 seconds between exercises and one to two minutes between circuits.

Complete two or three circuits two days a week.

1. Bench Press

2. Lap Pull Down

3. Crunches

4. Squat

5. Triceps Press Down

6. Back Extension

7. Standing Bar Press

8. Straight Bar Curl

9. Standing Calf-Raise at the Machine

Weeks 3 & 4
Now the focus shifts to increasing muscle size. Perform the following with loads 50% to 75% of your one-rep max. Twice a week, do three to five sets of eight to twelve reps of each exercise. Rest two minutes between sets.

Day One

1. Bench Press

2. Seated Bar Press

3. Squat

4. Straight Bar Curl

5. Triceps Pressdown

6. Standing Calf Raise

7. Swiss Ball Crunches

8. Swiss Back Extensions

Day Two

1. Incline Bench Press

2. Seated Dumbbell Press

3. Squat

4. Preacher Curl with EZ Bar

5. Lying Triceps Extension

6. Seated Calf Raise

Weeks 5 & 6

The third phase focuses on building strength. Do the same schedule of exercise as in weeks three and four, but increase the loads to 80% to 90% of your one-rep max and decrease the number of reps to five or six. Rest 3 minutes between sets.

Daily Inspiration

Movement is a medicine for creating change in a person's physical, emotional, and mental states.

~Carol Welch

Personal Trainer Series: What To Look For in A Personal Trainer--Part 2

Ability to teach the exercises.

First, this requires knowledge of proper form and technique -- which is sometimes a problem with trainers.

Second, this requires pedagogical techniques that communicate the exercise clearly and effectively. Your trainer should provide a conceptual understanding of why and how the exercise works, rather than just telling you to do it. Understanding is crucial to mastery.

Third, this requires an ability to correct poor technique, as well as to reinforce good technique. You should also feel as if you are always learning within your limits. Learn a new movement with no weight first, master the movement, then add small amounts of weight, always working within your capabilities.

Daily Inspiration

The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck!

~Author Unknown

Core Training Series Part 2: Why is Core Work Important?

Why is core work important?

A strong core is essential to correctly perform strength training exercises, to lift a maximum amount of weight, and to reduce your risk of injuries. Strengthening your core allows the body to effectively and efficiently transfer energy (force) from the lower to the upper body, and back again.

Building a strong core also allows you to keep optimal body alignment throughout multiple axes of movement for a myriad of activities (strength training, swimming, biking, running).

Your core includes your upper back muscles (head carriage), gluteals (pelvis stabilization), obliques and abdominals (the trunk area from waist to chest, front, sides, and back—all the way around). While some core exercises emphasize certain areas of the core more than others, ultimately the core muscles work together in unison as “nature’s girdle” to support your spinal column.

Maximize your movement no matter what your sport or activity—develop your CORE!

Daily Inspiration

"Whatever you have forgotten, you can remember. Whatever you have buried you can unearth. If you are willing to look deep into your own nature, if you are willing to peel away the layers of not-self you have adopted in making your way through the tribulations of life, you will find that your true self is not as far removed as you think."

~ Meredith Jordan

Daily Inspiration

"The greatest good you can do for another is not just to share your riches, but to reveal to him his own."

~ Benjamin Disraeli

Personal Trainer Series: What To Look For in A Personal Trainer--Part 1

Look for national certifications from one of three organizations:

1) NSCA – The National Strength and Conditioning Association.

2) ACSM – The American College of Sports Medicine or

3) ACE – American Council on Exercise.

Daily Inspiration

"To seek the living manifestation of spiritual and ethical values themselves, regardless of the label they come under, is to discover unexpected kinship... In this view, faith is no longer a matter of a allegiance to a specific community or identity, but a ceaseless search for the beautiful ways to realize the human potential in every given age and place."

~ Mohja Kahf

Daily Inspiration

The thing always happens that you really believe in; and the belief in a thing makes it happen.

~Frank Loyd Wright

Core Training Series Part 1: Core Training Misconceptions

Certainly the most ridiculous trend in core training, and abuse of its equipment, has been the notion that you should perform all your exercises on the Bosu ball. The theory behind this is that your core will work harder as your body struggles to balance itself on top of the ball. While this kind of training does make any movement more difficult to perform, it prevents you from using anything approximating a heavy weight, so your muscles go unchallenged.

You will not build any muscle or strength this way, and your core will never be conditioned to handle the stresses of tough workouts or sports. Unless you're training to improve your performance during an earthquake, exercising on an unstable surface offers no real advantages.

Ultimately, doing so will leave you weaker and more at risk for injury. To truly tax your core, keep your feet on a stable surface, and train with time proven simple exercises such as those given here.

A steady regimen of multi-joint, freeweight exercises like the squat and deadlift should build your core along with the rest of your body, but these supplemental core exercises are what you need to truly pass the plank test.

Learn them all and cycle them in and out of your workouts from now on.

They are:

1. PLATE RAISES

2. ONE-LEGGED DUMBBELL ROWS

3. SUITCASE SQUATS

4. OVERHEAD SQUATS AND LUNGES

5. ONE-LEGGED SQUATS

I will provide more detail on the above exercises in my next segment.

Daily Inspiration

I was never afraid of failure, for I would sooner fail than not be among the best.

~John Keats

Blogging From Mexico

Hi all,

I will be away on vacation in Cancun, Mexico and will return on April 7th with more articles, updates, and more!

Daily Inspiration

Leap... and the net will appear

~Zen Quote

Overflowing with Muscles

Think of your muscles as a bathtub. Water coming in represents protein synthesis. Water draining out represents protein breakdown. When there is more water coming in than going, you end up with bigger muscles.

Creatine, Whey Protein (taken pre-workout), and protein carb supplements like Mass Factor (after a workout) will all help keep your tub full.

Is an Unhealthy Breakfast Better Than No Breakfast at All?

Yes—not that you have free reign to order a Grand Slam Breakfast at Denny’s, but there’s a whole lot of gray area between a fruit laden bowl of oatmeal and several pounds of grease and meat, and most of it is preferable to starting the day on an empty stomach.

Even foods with no redeeming nutritional value, like doughnuts, curb your appetite for a little while.

Enjoying a healthy breakfast in the morning will also keep your blood sugar levels even, which will help you stay more alert and in a better mood.

Skipping breakfast altogether may make you hungrier and lead you to overeat, so try to eat something. Just don’t use it as an excuse to overeat.

Daily Inspiration

"The goal to be sought is a world where well-being extends to all in the fullest, richest way possible... brought about by a mode of creative ethical living that includes all of us as moral equals, inspiring and uplifting us all, nourished by the creative energy we experience as spirituality..."

~Martin Prozesky

Energy Drinks Erode Your Teeth!

That buzz you feel after downing an energy drink may be your teeth disintegrating!

A recent study from the University of Maryland concluded that energy drinks rot your teeth faster than regular colas. When researchers immersed sections of human dental enamel in 13 popular beverages, they noted that energy drinks, including Amp and Red Bull, were up to 11 times more erosive than cola. High levels of some additives, such as citric acid, cause the erosion.

Their advice, if you must have an energy drink, chase it with a glass of water to help rinse off the damaging acids.

Milk Really Does Do the Body Good

A University of Tennessee study found that people who ate a daily 1,200 milligrams (mg) of calcium from dairy lost an average of 24 pounds, or 11 percent of their total body weight.

When you don’t have enough calcium in your diet, you are more efficient at making fat and less efficient in breaking down fat, causing a bigger, fatter fat cell.

Get just the right amount by taking in two 8 ounce glasses of low fat milk (699mg), a cup of low fat yogurt (338mg), and an ounce and a half of cheese (287mg).

Pray the Fat Away

Christian men who report feeling greater intimacy with God through prayer are more likely to be physically active than other men, according to research from Cornell University.

Studies have shown that those who have more social support move more, and being closer to God may provide that support.

Another possible reason: General religion in the US encompasses teachings that the body is a temple, which may lead to a overall healthier diet and lifestyle.

Get More from Your Cardio

Strip away abdominal fat by switching around your cardio so you can run hard early. In a study published in the European Journal of Applied Physiology, eight men ran for 30 minutes on 2 separate days.

In the first session, the men ran at relatively high intensity (80% of their maximum heart rate) for 15 minutes, and then slowed to 60% for the final 15 minutes. In the other session, they ran the slower part first.

The study concluded that the men burned 5 to 10% more fat when they ran faster at the start of their workout. “And this is only a 30 minute workout, “says Jie Kang, Ph.D., the study’s lead researcher. “If you extrapolate that to a longer workout three to five times a week, things can add up.”

Here’s why it works: To burn fat, your body first breaks down fat tissue into fat molecules. The study found that this works better when exercising at relatively high intensity. Next, molecules go to your cells to be burned, which Kang says happens at relatively lower intensities.

The best part: You’ll feel as if you’re burning fat easier than ever!

Daily Inspiration

“Passion is training endlessly to line up against the best in the game”.
~Carlos Rogers

Experts Say!

*Lean turkey is high in protein, low in fat and abundant in the amino acid Tryptophan—found to soothe the nerves and promote relaxation.

*Besides fiber, whole grain contains nutrients and plant based chemicals that are associated with weight control, cancer fighting, and improved blood glucose.

*Whey protein contains the building blocks of muscle growth and repair, and it may fight cancer, boost mood, increase bone density, and reduce blood pressure and body fat.

Push Up Tricks

Researchers at the University of Athens found that the standard pushup forces your upper body to lift 66% of your body weight. Pushups on your knees (a good starting point if you struggle to do standard pushups) lift 53% of your body weight.

Hit your chest from every angle with the following pushups:

Standard Pushups: Place your hands directly beneath your shoulders. Keep your abs tight and your body in a straight line from ear to ankle. The standard position activates the pectoral muscles more deeply than variations do.

Narrow Base: Place your hands less than shoulder-width apart. Keep your elbows out and squeeze your pecs together at the top of the move. The narrow base pushup activates the medial portion of the pectorals (close to the sternum) which can help define the inner chest and create a separation.

Wide-Base: Place your hands wider than shoulder-width apart. This variation increases the stretch on the pectorals, which develops the outer portion of the chest.

Decline: Place your feet on a bench or Swiss ball. This variation stresses the lower portion of the chest. With your toes on a ball, your shoulders work even harder to stabilize you.

Incline: Place your hands on a bench or Swiss ball. This variation in much easier than the standard pushup. The benefit of doing incline pushups is that it is a good way to completely fatigue the chest after doing as many reps as you can with the standard version.

Boost Your Bench Press

Put the moves that matter most near the start of your workout. A study in the Journal of Strength and Conditioning Research compared workouts that began with large muscle groups with those that began with smaller groups.

Men fatigued faster late in the workout, regardless of the type of exercise, in one example doing 8 percent fewer bench presses when they did curls and extensions first.

Keep It Simple

In a recent study, Australian researchers found that using a Swiss ball instead of a bench forces core musculature to contract up to 54 percent harder. What’s more, single-arm, or unilateral, exercises increase core activation even further.

Try a chest press (on a bench first) with a dumbbell in one hand and your other hand at your waist. Start with extremely light weight—the unbalanced movement causes your trunk muscles to contract without much resistance.