Discover the Power of Positivity
Most of us respond better to encouragement than we do to criticism.
No one likes to be reprimanded about what they're doing wrong, or told what they shouldn't do but few people would pass up a kind word from others that reinforces a good choice they've made!
My online program is all about accentuating the positives in your life and building on them to become healthier, stronger, and happier for the rest of your life.
It's about embracing the beauty of a rainbow of fruits and vegetables, the pure physical joy of activity, and the confidence that comes with taking control of the aspects of your life that you can control.
I hope you are feeling positive about yourself and your efforts so far to truly live well. Today, think about how you can share that positivity with others how you can reinforce their good choices and inspire them to live well too!
Here are a few ideas:
Help your children develop the good habits of healthy eating and physical activity at an early age by setting an example yourself.
Show your kids how much you enjoy eating fruits and vegetables and how much fun preparing them can be.
Explore the different colors, textures, and tastes with them and encourage them to come up with creative combinations, find their own favorites, and join you in preparing dishes.
Invite a friend or family member to try a new exercise class with you or to go for a scenic walk someplace new.
Instead of telling your husband that he "can't" watch sports on TV or play video games, suggest a fun, engaging physical activity that you can do together.
If your best friend is overweight, listen to what she says about her self-image.
Empathize with her, and tell her you love and accept her no matter what size she may be. And help her on her weight-loss journey.
Cook a healthy treat to bring to work and share with colleagues — rather than the typical cookies, cake, or pie.
You can do it!
Monday, July 20, 2009
Saturday, July 18, 2009
Tone that Tummy
Think Beyond Crunches
Q: I've been doing crunches religiously, but I'm not getting flatter abs! What do I have to do to lose belly fat?
A: Contrary to popular belief, toned abdominals don't come from doing a million crunches alone. In fact, you may already have abs of steel — they may simply be covered by a layer of insulation. A three-pronged attack is needed to really flatten the tummy!
The first thing that's necessary is a fat-burning cardio workout, like running, biking, or using a treadmill, a stair climber, or an elliptical machine three times a week for at least 20 minutes.
The next thing that'll help shrink your middle is exercises that target each of the different abdominal muscle groups as well as your lower back; try adding reverse sit-ups, for example. Focus on using good form and really tightening those muscles.
Finally, you need to eat healthy foods and watch your portion sizes and calorie intake. If you do all three of these things, you should see a difference in about two weeks. So go for it — it's worth it!
More information visit here: http://tinyurl.com/d3pohp
Get fit!
Q: I've been doing crunches religiously, but I'm not getting flatter abs! What do I have to do to lose belly fat?
A: Contrary to popular belief, toned abdominals don't come from doing a million crunches alone. In fact, you may already have abs of steel — they may simply be covered by a layer of insulation. A three-pronged attack is needed to really flatten the tummy!
The first thing that's necessary is a fat-burning cardio workout, like running, biking, or using a treadmill, a stair climber, or an elliptical machine three times a week for at least 20 minutes.
The next thing that'll help shrink your middle is exercises that target each of the different abdominal muscle groups as well as your lower back; try adding reverse sit-ups, for example. Focus on using good form and really tightening those muscles.
Finally, you need to eat healthy foods and watch your portion sizes and calorie intake. If you do all three of these things, you should see a difference in about two weeks. So go for it — it's worth it!
More information visit here: http://tinyurl.com/d3pohp
Get fit!
Wednesday, July 15, 2009
Five Painless Ways to Cut 500 Calories!
Eat Right!
Five Painless Ways to Cut 500 Calories!
Congratulations! You've done an amazing job sticking with your Meal and Fitness plans, and you've seen results!
Now, you may be experiencing something that is all too common on a weight loss journey — plateau.
Don't stress!
A slowdown in weight loss is totally normal at this stage in the game. Cutting a few hundred calories a day is a good place to start, and you may not even notice that they're gone!
Here are some ideas:
1. Downsize it!
Order a small instead of a medium. Go for the smaller-sized tortilla instead of the large. Grab a smaller handful of nuts. All these little changes add up in big ways!
2. Avoid the fat.
Fat calories add up quickly, so cut them when you can. Buy tuna packed only in water. Skip the oil entirely if you're sautéing onions or mushrooms. Use herbs and spices for flavor instead of butter, margarine, or spreads. You won't even notice the difference!
3. Don't clean your plate.
Leave behind just a few bites from every meal. You'd be surprised how just a few bites of food can suddenly become hundreds of calories saved!
4. Go for whole!
Fruit and vegetable juices can be loaded with calories, especially if they contain sugar! Choose the whole fruit or vegetable instead. Not only will you save tons of calories but you'll get a lot of valuable fiber! Now, that's smart eating!
5. Skip the extras.
Dressings, croutons, cheese, mayo, sour cream: All these extras — even the low-fat varieties — can add up, even in small portions.
Forget about them!
You can do it!
Five Painless Ways to Cut 500 Calories!
Congratulations! You've done an amazing job sticking with your Meal and Fitness plans, and you've seen results!
Now, you may be experiencing something that is all too common on a weight loss journey — plateau.
Don't stress!
A slowdown in weight loss is totally normal at this stage in the game. Cutting a few hundred calories a day is a good place to start, and you may not even notice that they're gone!
Here are some ideas:
1. Downsize it!
Order a small instead of a medium. Go for the smaller-sized tortilla instead of the large. Grab a smaller handful of nuts. All these little changes add up in big ways!
2. Avoid the fat.
Fat calories add up quickly, so cut them when you can. Buy tuna packed only in water. Skip the oil entirely if you're sautéing onions or mushrooms. Use herbs and spices for flavor instead of butter, margarine, or spreads. You won't even notice the difference!
3. Don't clean your plate.
Leave behind just a few bites from every meal. You'd be surprised how just a few bites of food can suddenly become hundreds of calories saved!
4. Go for whole!
Fruit and vegetable juices can be loaded with calories, especially if they contain sugar! Choose the whole fruit or vegetable instead. Not only will you save tons of calories but you'll get a lot of valuable fiber! Now, that's smart eating!
5. Skip the extras.
Dressings, croutons, cheese, mayo, sour cream: All these extras — even the low-fat varieties — can add up, even in small portions.
Forget about them!
You can do it!
Rest Up!
When you're starting a new workout program — especially if you haven't been exercising in a while or you are stepping up the intensity of your existing one — you are probably really excited to begin!
You'll probably experience the boost in energy that exercising can give you, or you'll notice your strength increasing and your muscles becoming more defined.
That will help you keep up with your new program longer — and that's great! But don't forget to rest your muscles between workouts!
It's so important that I even build in Rest Days into my Fitness Plan.
You may feel as though a day off from working out is a day wasted, but it's actually a very important part of your fitness routine!
When it comes to strength training, for example, experts suggest working out two or three days each week, with a full day of rest between workouts to let your body recharge.
Strength training actually works by creating small tears in muscle fibers, which then grow as the body repairs them. So time off is crucial to allow these repairs to be made!
Keep your program balanced, take the time you need to recover, and gradually work your way up to longer, tougher workouts.
More information visit here: http://tinyurl.com/d3pohp
You can do it!
You'll probably experience the boost in energy that exercising can give you, or you'll notice your strength increasing and your muscles becoming more defined.
That will help you keep up with your new program longer — and that's great! But don't forget to rest your muscles between workouts!
It's so important that I even build in Rest Days into my Fitness Plan.
You may feel as though a day off from working out is a day wasted, but it's actually a very important part of your fitness routine!
When it comes to strength training, for example, experts suggest working out two or three days each week, with a full day of rest between workouts to let your body recharge.
Strength training actually works by creating small tears in muscle fibers, which then grow as the body repairs them. So time off is crucial to allow these repairs to be made!
Keep your program balanced, take the time you need to recover, and gradually work your way up to longer, tougher workouts.
More information visit here: http://tinyurl.com/d3pohp
You can do it!
Saturday, July 11, 2009
Exercise Can Be Fun!
Q: I've tried DVDs, walking outside, gym classes, and using fitness equipment. I just can't seem to find any exercise I enjoy. Any advice?
A: Sounds as if you just need to change your mind-set.
Think of exercise as movement rather than a strict regimen! Make a list of some physical activities that you enjoy or would like to try, such as trail hiking, mountain biking, swimming, swing dancing, golf, and skiing.
Guess what?
Doing any of these things regularly will get you in shape!
In the meantime, do little things regularly to ensure that you reach your fitness goals.
Take the stairs whenever you can, always seek the farthest parking spot instead of the closest one, and when you're shopping, stroll the entire mall or shopping center at least once.
Don't give up!
Be creative, find an "exercise" that you like, and do it!
Be fit and lose weight!
A: Sounds as if you just need to change your mind-set.
Think of exercise as movement rather than a strict regimen! Make a list of some physical activities that you enjoy or would like to try, such as trail hiking, mountain biking, swimming, swing dancing, golf, and skiing.
Guess what?
Doing any of these things regularly will get you in shape!
In the meantime, do little things regularly to ensure that you reach your fitness goals.
Take the stairs whenever you can, always seek the farthest parking spot instead of the closest one, and when you're shopping, stroll the entire mall or shopping center at least once.
Don't give up!
Be creative, find an "exercise" that you like, and do it!
Be fit and lose weight!
Thursday, July 9, 2009
Drink Your Daily Water!
If you're not a water drinker, it's time to turn yourself into one!
Drinking water every day is key to maintaining good health.
Your body is made up mostly of water — doesn't it make sense to replenish the good old H2O instead of filling up on soda or sugary fruit juices?
Plus, did you know that the brain often mistakes thirst for hunger?
Before running to the nearest snack machine, try drinking a few glasses of water and waiting about 20 minutes — your craving may just go away.
So how much water do you really need? Well, a general rule of thumb is about eight ounces of water eight times a day, but there's no strong scientific evidence to support that recommendation.
In fact, some experts actually recommend 13 glasses for men and 9 for women!
That may seem like a lot of water, but your body loses about 10 glasses in the course of a day.
And if you're exercising, pregnant, or breastfeeding, or you live in a hot or humid climate, your water loss is greater, so you should increase your intake!
Take my advice and drink up — it's H2Ohhh so good for you!
One tip: If you're having a hard time getting used to the taste of water, try adding a lemon wedge for a hint of sweetness!
Good health to you!
Drinking water every day is key to maintaining good health.
Your body is made up mostly of water — doesn't it make sense to replenish the good old H2O instead of filling up on soda or sugary fruit juices?
Plus, did you know that the brain often mistakes thirst for hunger?
Before running to the nearest snack machine, try drinking a few glasses of water and waiting about 20 minutes — your craving may just go away.
So how much water do you really need? Well, a general rule of thumb is about eight ounces of water eight times a day, but there's no strong scientific evidence to support that recommendation.
In fact, some experts actually recommend 13 glasses for men and 9 for women!
That may seem like a lot of water, but your body loses about 10 glasses in the course of a day.
And if you're exercising, pregnant, or breastfeeding, or you live in a hot or humid climate, your water loss is greater, so you should increase your intake!
Take my advice and drink up — it's H2Ohhh so good for you!
One tip: If you're having a hard time getting used to the taste of water, try adding a lemon wedge for a hint of sweetness!
Good health to you!
Wednesday, July 8, 2009
What Does "Organic" Mean?
There is so much buzz these days about the origins of food — where it's from and how it was farmed. Because it's important to eat the healthiest, safest food possible, you're doing a great thing for yourself and your family by making careful choices!
I recommend that you eat organic as much as possible — but the labels that proclaim foods to be organic vary.
If you've ever bought organic produce or meat, you've probably seen stickers on the packaging. Here's a quick guide to help you understand what's on these labels!
USDA Organic or 100% USDA Organic: This is the gold standard in the United States for organic certification. Anything bearing the USDA Organic label was made with at least 95 percent organically produced ingredients, the 100 percent USDA Organic label is reserved for foods that are entirely organic — meaning they were produced without hormones, pesticides, or other dangerous chemicals.
Now, that's responsible shopping!
Certified Naturally Grown: This label is used by smaller farms that adhere to the USDA guidelines for organic food. Foods marked this way are usually only sold locally.
All Natural: Take this food label with a grain of salt. In fact, you might want to take the whole shaker!
The United States has yet to officially define the term "natural," so it can be used whatever way the food manufacturer wants!
Good health to you!
I recommend that you eat organic as much as possible — but the labels that proclaim foods to be organic vary.
If you've ever bought organic produce or meat, you've probably seen stickers on the packaging. Here's a quick guide to help you understand what's on these labels!
USDA Organic or 100% USDA Organic: This is the gold standard in the United States for organic certification. Anything bearing the USDA Organic label was made with at least 95 percent organically produced ingredients, the 100 percent USDA Organic label is reserved for foods that are entirely organic — meaning they were produced without hormones, pesticides, or other dangerous chemicals.
Now, that's responsible shopping!
Certified Naturally Grown: This label is used by smaller farms that adhere to the USDA guidelines for organic food. Foods marked this way are usually only sold locally.
All Natural: Take this food label with a grain of salt. In fact, you might want to take the whole shaker!
The United States has yet to officially define the term "natural," so it can be used whatever way the food manufacturer wants!
Good health to you!
Friday, July 3, 2009
Push Past Your Weight-Loss Plateau!
Simple Steps
Have you hit the dreaded weight-loss plateau?
You were doing great for a few weeks, maybe several months, but then, suddenly, you stopped losing weight and you haven't done anything differently!
Before you get frustrated and throw out that scale, take a deep breath. I have a few tricks that just might push those numbers down again!
The first step to take is to check your portions. You're probably used to "guesstimating" portion size by now, but trust me on this one — break out the measuring cups again.
If you've been on a weight-loss program for a while, it's not uncommon for your portion sizes to get larger and larger with time.
That little extra bit of rice here and an extra bite or two of chicken there could be what's blocking your progress.
It might be more than just a little bite or two more, which is why you should also start keeping a food log, writing down every single thing you put in your mouth for at least a week.
Then sit down and evaluate your intake — do you see extra calories sneaking in at specific times of the day?
Maybe you find it particularly hard to control portions of certain foods. You might even find that just the act of writing it all down makes you more accountable — so you'll think twice before you take a bite!
Finally, shake up your fitness routine by increasing the intensity.
Push yourself to walk or run a little faster, bike a little longer, or swim three or four more laps.
If you're not yet doing any type of strength training, add it to your routine ASAP.
Building muscle is a key to boosting your metabolism so that you burn more calories, even when you're not exercising.
Plus, toning up can make a huge difference in how you look and how clothing fits even if you don't lose any more weight!
Challenge yourself to put my proven steps to the test — starting right now!
More information visit here: http://tinyurl.com/d3pohp
I know you'll be thrilled with the results!
Have you hit the dreaded weight-loss plateau?
You were doing great for a few weeks, maybe several months, but then, suddenly, you stopped losing weight and you haven't done anything differently!
Before you get frustrated and throw out that scale, take a deep breath. I have a few tricks that just might push those numbers down again!
The first step to take is to check your portions. You're probably used to "guesstimating" portion size by now, but trust me on this one — break out the measuring cups again.
If you've been on a weight-loss program for a while, it's not uncommon for your portion sizes to get larger and larger with time.
That little extra bit of rice here and an extra bite or two of chicken there could be what's blocking your progress.
It might be more than just a little bite or two more, which is why you should also start keeping a food log, writing down every single thing you put in your mouth for at least a week.
Then sit down and evaluate your intake — do you see extra calories sneaking in at specific times of the day?
Maybe you find it particularly hard to control portions of certain foods. You might even find that just the act of writing it all down makes you more accountable — so you'll think twice before you take a bite!
Finally, shake up your fitness routine by increasing the intensity.
Push yourself to walk or run a little faster, bike a little longer, or swim three or four more laps.
If you're not yet doing any type of strength training, add it to your routine ASAP.
Building muscle is a key to boosting your metabolism so that you burn more calories, even when you're not exercising.
Plus, toning up can make a huge difference in how you look and how clothing fits even if you don't lose any more weight!
Challenge yourself to put my proven steps to the test — starting right now!
More information visit here: http://tinyurl.com/d3pohp
I know you'll be thrilled with the results!
Subscribe to:
Comments (Atom)
