Dry skin solutions

Skin health is particularly important during the winter months, when bitter conditions can leave your face and hands chapped, cracked and peeling. And that's if you're lucky and don't have a pre-existing skin condition making your life miserable. For others - up to 20 percent of Americans - skin problems can persist year-round in the form of eczema. Let's take a look at this troublesome skin condition and how you can use simple nutritional strategies to clear up your skin and let a new you shine through.

Eczema is a type of dermatitis that literally means "inflamed skin." It encompasses a number of red, itchy skin conditions. Eczema may appear as a dry, scaly rash or weepy, oozing blisters. Chronic eczema causes dry, red, flaky patches on the skin, most frequently involving the face, neck, scalp, arms, elbows, wrists, and knees.

Eczema is divided into two main types. The first is contact dermatitis (contact eczema), which occurs when an irritating substance comes into contact with the skin. The offending irritant may be a chemical, cosmetics, wool, lanoli, or rubber shoes. Nickel in jewelry is a common cause. Poison ivy is a form of contact eczema.

Eczema Atopic eczema, the second type of eczema, is usually caused by inhaled or ingested allergens, such as foods, pollen, dust, or animal dander. Some experts indicate that intestinal dysbiosis (disruption of the normal bacterial flora of the gut with a disproportionately high concentration of unfriendly bacteria) can promote atopic eczema, as supplementation with probiotics has been shown to improve this condition in some cases. Thus, the approach to eczema needs to be personalized to the unique circumstance of the individual.

There are three main objectives in the treatment of eczema: reducing inflammation, relieving itching of the skin, and moisturizing dry patches. As most alternative health practitioners know, certain dietary practices and various supplements can help to accomplish these objectives in many cases of eczema that seem to be resistant to standard medical treatment. The most evidence-based lifestyle, dietary and supplementation strategies shown to improve cases of eczema are as follows:

Dietary and Lifestyle Considerations

* Avoid any known dietary or environmental irritants or allergens.

* Reduce the build-up of the polyunsaturated fat arachidonic acid within skin cells, as it is the direct building block of inflammatory prostaglandin hormones. To accomplish this, reduce the intake of the following foods: high-fat meat and dairy products; corn oil, sunflower seed oil, safflower seed oil, and mixed vegetable oils; alcohol, hydrogenated fats (e.g., margarine, commercial peanut butter, shortenings).

* Replace the above foods with the following: chicken, turkey, fish, Cornish hen, 1 percent milk or yogurt, low-fat cheese (3 percent or less milk fat), olive oil, canola oil, or peanut oil (for salad dressings, to sauté vegetables or stir fry only).

Important Supplements

Omega-3 fats provide the building block for the production of prostaglandin hormones that reduce the inflammatory activity of skin cells. They also reduce the build-up of arachidonic acid in skin cells by blocking the enzyme that converts linoleic acid and gamma-linolenic acid to arachidonic acid. Examples of omega-3 fats of importance to skin health include EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid). EPA is found in fish and fish oils, and ALA is found primarily in flaxseed oil. Clinical trials have shown that omega-3 fats can be effective in the treatment of eczema.

Gamma-linolenic acid (GLA) has been shown to help in cases of eczema. Studies reveal that many patients with eczema lack the enzyme to convert linoleic acid to gamma-linolenic acid. As gamma-linolenic acid is the building block of an important anti-inflammatory prostaglandin hormone, supplementation with an oil that is high in gamma-linolenic acid, such as borage, black currant or evening primrose oil, has been shown to favorably affect cases of eczema.
I recommend a supplement that contains 400 mg each of fish oil, flaxseed oil and borage seed oil (borage seed oil is 22 percent GL, whereas evening primrose oil is only 9 percent GLA).

B Vitamins - A number of B vitamins (especially B6 and niacin) are necessary co-factors to speed up the enzymes that produce anti-inflammatory prostaglandins in the skin.

Antioxidants - Vitamin C, vitamin E, selenium and zinc are also required to support various enzymes within skin cells that promote the formation of prostaglandins, which reduce skin inflammatory conditions, including eczema. I recommend a high-potency multvitamin/mineral supplement that contains a B-50 complex along with boosted levels of antioxidants.

Detoxification nutrients and immune regulators - An herb called milk thistle and indole-3-carbinol work in the liver to enhance detoxification and purify the blood of toxins and various allergens that can aggravate eczema. Prebiotics (fructo-oligosaccharide [FOS] and inulin) and digestive enzymes act in concert to detoxify bowel toxins, regulate immune function and prevent partially digested proteins form entering the bloodstream, where they may otherwise induce immune inflammatory reactions that aggravate eczema. Prebiotics help to increase the concentrations of the friendly gut bacteria at the expense of the unfriendly gut bacteria. Prebiotics such as FOS and inulin are food sources for the friendly bacteria, allowing the friendly gut bacteria to proliferate rapidly, crowding out the unfriendly bacteria. As such, in stubborn cases I recommend a supplement that contains milk thistle and indole-3 carbinol, along with a supplement that contains digestive enzymes and prebiotics.

Topical Vitamin B12

Most recently, we have seen that another natural agent can be very effective in the treatment of childhood and adult eczema. In this case, treatment of eczema lesions involved the topical application of vitamin B12 (a solution applied to the skin), which was first shown to improve eczema in adults to a significant degree.

In April 2009, publishing in the Journal of Alternative and Complementary Medicine, R. Januchowski reported results of a study using topical vitamin B12 to treat eczema in individuals between 6 months and 18 years old. This was the first study to test topical vitamin B12 in infants, children and young adults. The study showed that topical vitamin B12 treatment produced significant improvement in eczema lesions compared to the group given the placebo treatment. These results were seen at two weeks and four weeks post-treatment.

Discover a New You

In many cases, once specific allergies have been ruled out, the medical profession is at a loss to provide eczema sufferers with any meaningful treatment options. For this subgroup of patients, the specific dietary and supplementation practices outlined in this article can provide significant improvement of their condition in many cases. Most recently, we have seen that the addition of topical vitamin B12 to a naturally-based treatment regime may provide even further benefit in these cases.

Last day of the challenge!

Today is the last day of this 30 day challenge! How did you do? If you followed the program you should have more energy, endurance and maybe your clothes are fitting a little looser? Daily exercise is important for the mind and body, add that to good nutrition and you can help boost your immune system and some foods can help you steer clear of cancer! Another 30 day challenge will begin in January, followed by my outdoor FitCamp!

Run 3 miles
Tires (high knees)
30 jump squats
1 minute-jab, punch,kick
switch sides
Repeat last 3 exercises 2 times

20 push ups
20 rotating side planks
100 crunches
Repeat last 3 exercises 2 times

Stretch, and have a safe and healthy weekend!

Thursday December 16th!!!

1 day left of this challenge, but come see me everyday for tips, exercises and recipes!

45 minutes of cardio-your choice
20 squats with dumbbell front raises
20 push ups
15 single leg squats
repeat other side
15 single leg dead lifts
25 jacks
15 lat rows
20 dips
30 supine superman's
Repeat exercises

See you Friday!

Wednesday December 15th, 2010

With Christmas right around the corner and the New Year fast approaching we find ourselves busier than ever. Make sure you take time out for you, and your body. Stay healthy by eating right and staying Fit!! I welcome any ideas, comments or suggestions you may have and please feel free to email me at anytime. fitmom111@yahoo.com. Now lets get to Wednesday's workout!!

Stairs run for 5 minutes
jog or other cardio workout for 30 minutes
jump rope for 5 minutes

30 side lunges
30 supine reverse crunches
repeat side lunges on other side
30 supine reverse crunches (supine- lying on your back)
15 dumbbell front squats
15 dumbbell bent over rows
10 push ups with 3 second holds
Repeat exercises 2-3 times

Stretch

See you Thursday, only 1 more day of the challenge workouts!!

Fresh Caprese Salad

Caprese Salad
Provided by EatingWell.com


Serves
4
Prep Time
15 min.
Total Time
15 min.
Nutrition Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Low Calorie Low Carb Low Cholesterol Low Sodium

Summer-ripe tomatoes and fresh mozzarella need only a sprinkling of fresh herbs, salt and pepper to shine in this simple summer salad.



INGREDIENTS

2 medium red tomatoes, cut into wedges

2 medium yellow tomatoes, cut into wedges

3/4 cup diced fresh mozzarella cheese

1/4 cup chopped fresh parsley

2 tablespoon chopped fresh basil

1/4 teaspoon salt

Freshly ground pepper, to taste



COOKING DIRECTIONS

Step 1
Gently toss tomatoes, mozzarella, parsley, basil and salt together in a large bowl. Season with pepper.



Caprese Salad




NUTRITION INFO
Per serving
Calories: 88
Carbohydrates: 6g
Fat: 5g
Protein: 5g
Dietary Fiber: 2g
Saturated Fat: 3g
Monounsaturated Fat: 0g
Cholesterol: 17mg
Potassium: 444mg
Sodium: 187mg
Exchanges: 1 vegetable, 1 high-fat meat
Carbohydrate Servings: 1/2

Dec 14, 2010

Warm up

Run 2.5 miles
light stretch
15 push ups with 3 second hold
100 crunches
100 squats
30 jacks
15 up downs
15 push ups with 3 second hold
run the stairs 10 times

Stretch

See you Wed! Only 2 more days left of the challenge. I did it everyday, did you?

MONDAY!! MADNESS!!!!!

Good Morning Fitz Followers! I trust that you had a nice healthy weekend! We are going to kick it up today...

45 minutes of cardio (preferably running)
20 Single leg squats on side of bench or step
50 jacks
20 Single leg steps on other side
20 up downs
20 weighted squats
Repeat leg exercises

15 Dumbell Lat Row
30 plank supermans
25 back extensions on ball
Repeat back exercises

20 Bicep Curls
5 3 way bicep curls, (Reg, Reverse and Hammer)5 of each
20 Tricep Dips

Are you getting tired yet?

Abdominal
100 crunches
100 reverse crunches
50 oblique crunches each side

Stretch

See you Tuesday!

Have a Fantastic Weekend Everyone!

Hope you all have a fantastic weekend, and keep working out!! See you again Monday!

TGIF!!!

I trust that you all did the workout this week, there are only a few more days of the 30 day challenge left, lets make them count!

Run 2.5 miles
30 Push ups with single leg knee to chest
50 jacks
100 lunges
20 up downs (burpees)
20 dips
50 lunges
50 jacks
10 dips
15 push ups
200 crunches

Have a great weekend, see you Monday!
Drink plenty of fluids, and don't forget to stretch!

Ingredients

* 8 pieces packaged, thin pumpernickel bread (3 1/2 by 3 1/2 inches))
* 1/4 cup whipped cream cheese fat free
* 8 ounces thinly sliced smoked salmon or turkeyZ
* 1/2 red onion, thinly sliced
* 1/4 English cucumber, thinly sliced
* 2 medium tomatoes, core, seeded and diced
* 2 teaspoons chopped, fresh chives
* Salt and pepper

Directions

Toast the bread and spread 1 1/2 teaspoons of cream cheese on top of each piece. Put a slice of smoked salmon, a couple of slices of onion, one or 2 slices of cucumber, and about 1 tablespoon of chopped tomato on top of that. Sprinkle with chives and season with salt and pepper.

Thursday's

Good morning my friends! Today we are going to keep it light, and work on flexibility!
hold for 1 minute unless otherwise stated

Plank pose--up on one side and hold for 30 seconds repeat to to other side
downward facing dog
plank
up dog
child pose
down dog
warrior 1
warrior II
Reverse warrior
triangle
repeat last 4 on other side
butterfly
standing ball reach stretch

cool down on cardio machine for 15 minutes

Wednesday December 8, 2010

Today is going to be a great day! Do not let the weather ruin your plans for exercise today, bundle up and hit the pavement.

2 mile jog
10 sets of stairs
50 reverse crunches
50 plie squats
50 squats
25 lunges
30 push ups
15 single leg jump squats
20 standing supermans
repeat sequence

See you Thursday!

Tuesday December 7th

Is Exercise a script for a better sex life? The Docs say so, so I have designed this better sex workout just for you...

Run 1 mile (after almost 3 weeks, I know you can do it!) Get your blood pumping!!!
Turn some music on and dance...10 minutes
30 push ups
50 jump squats
1 minute of walking lunges with bicep curls
100 reverse crunches
30 push ups
30 dips
50 jacks
100 squats
chest press with dumbells
army crawl 1 minute

Stretch
See you Wed!

Exericse and Sex Life

Studies Show Exercise Can Improve Your Sex Life

Exercise is not only a well-documented means of maintaining muscle and losing fat, recent studies propose that it can also revitalize your sex life.

In a February 1999 issue of the Journal of the American Medical Association, scientists found that sexual dysfunction is more likely among those with poor physical and emotional health, and plays a major role with negative experiences in sexual relationships and with overall well-being.

Studying sex and exercise

Sexual function is affected by general health, and the more you can do to improve your health by taking good care of yourself, the better your sex life can be.

Doctors at the New England Research Institute found that regular, vigorous exercise can be effective at lowering impotence risk. The researchers studied more than 600 middle-aged men who hadn't reported any problems with impotence. After eight years, the men who exercised regularly were less likely to have problems.

Vigorous exercise - the equivalent of walking two miles or burning 200 extra calories a day - was most effective.

On the opposite coast, a University of California, San Diego study of 78 healthy but sedentary middle-aged men documented changes when the men were assigned to exercise three to four times a week for one-hour sessions.

Overall, the former couch potatoes reported more reliable sexual functioning, more frequent sexual activity and orgasms, and greater satisfaction.

Yet another study, conducted at the Harvard School of Public Health, revealed that men who exercised vigorously for 20 to 30 minutes were about half as likely to have erection problems as inactive men. The scientists in this study also discovered that as a man gained weight, he became more susceptible to experiencing erectile dysfunction (E.D.).

Women's sex lives can also benefit from regular exercise. Researchers at the University of Texas at Austin studied 35 women, ages 18 to 34. On two separate occasions the women first watched a short travel film, followed by an abbreviated X-rated film.

To begin with, the subjects cycled vigorously for 20 minutes. The second time they didn't. Researchers calculated their sexual response using a device that measures blood flow in genital tissue, and discovered that the women's vaginal responses were 169 percent greater after exercising.

More to love

Doctors believe that exercise has the effect it does on increasing sexual potency because it strengthens the cardiovascular system and improves circulation. Good circulation is important for sexual function.

Other things that hamper circulation include obesity, smoking or heavy alcohol use, however losing weight and quitting smoking or drinking didn't improve sexual function the way exercise did.

If exercise can do so much for your sex life, shouldn't more be even better? The answer is no, according to the same doctors who did the studies. Heavy exercise can actually decrease testosterone levels, leading to a less-robust sexual appetite.

In addition, over-training can compromise the immune system, which could also adversely affect sexual performance.

Exercise, while not a panacea, can be just what the doctor ordered for physical and psychological complaints.

Monday December 6, 2010

Welcome back Fitz Followers! Hope you all had a pleasant weekend. Have you tried any new recipes this weekend? If you have, will you please share? I made a spring veggie and scallop stir fry, it was pretty good, and very low in Calories and fat!

Todays workout
Run 1 mile
20 minutes of other cardio
30 push ups
60 crunches
20 plie squats
25 jacks
20 lat rows
20 superman's
25 jacks
30 push ups
60 mountain climbers
Repeat exercises

Have a fantastic day and see you tomorrow morning!

EASY Friday!

2 mile run walk
30 push ups
30 reverse crunches
50 calf raises
20 bicep curls with 3 second hold
20 dips
30 crunches
25 supermans

See you tomorrow!

Thursday December 2, 2010

We are going to do a little YOGA today to get all stretched out!!

Warm up-
Sun salutations

Hold each pose for at least 1 minute, while taking long, deep breaths

Warrior I
Warrior II
Reverse warrior
Repeat on left side

Triangle pose
Down Dog
Triangle pose repeat on left side
Down Dog

Child pose
Happy Baby pose

Namaste

You can find all these poses on my facebook fitnessbyfitz page!

Welcome December!!!

25 days until Christmas!

1 mile run
1 mile brisk walk

Perform each of the below exercises for 30 seconds
Army Crawl (my fav)
jacks
ball throws ( pass to a partner) or throw it down as hard as you can
reverse crunches
squat jumps
mountain climbers

Stretch

See you tomorrow!

Terrific Twosday! Tuesday!

Everything is going to be about doubling it up and doing 2 exercises at the same time today.

Go for a walk...BRISK walk, and no not just because it's cold out!!!
Grab your light dumbells and walk for 2 miles doing bicep curls!

15 lat rows with tricep extension
25 jacks with squat holds
20 front raises with lunges
20 side raises with side squats
25 jacks with squat holds

Feel the BURN...
Repeat exercises again.

Make sure you stretch for awhile after this workout! Have a great day!

Hooray it's Monday!

Hope you all had a great Thanksgiving. Time to work off all those extra calories you have had all weekend!

Alright here it is...
Warm up
Jog 5 minutes
Run 2 minutes
Jog 5 minutes
Run 2 minutes
Jog 5 minutes
Run 2 minutes
Brisk walk for 15 minutes

30 push ups (any style)
100 crunches
50 squats
30 jacks
25 supermans (lay on your tum and raise arms out and up as you raise feet off the ground ( email me if you need help)
25 walking lunges
30 push ups (any style)
Stretch

Have a great Monday!!!

Starbucks nutrition

Calories Fat (g) Carb. (g) Fiber (g) Protein (g)
Caffè Americano - - - - -
Caffè Latte 130 0 19 0 13
Caffè Mocha 220 2.5 42 2 13
Cappuccino 80 0 12 0 8
Caramel Brulée Latte 270 0 59 0 7
Caramel Macchiato 190 1 35 0 11
Cinnamon Dolce Latte 210 0 41 0 11
Eggnog Latte 450 18 53 0 16
Espresso - - - - -
Espresso Con Panna - - - - -
Espresso Macchiato - - - - -
Flavored Latte 200 0 37 0 12
Gingerbread Latte 200 0 38 0 11
Iced Caffè Americano - - - - -
Iced Caffè Latte 90 0 13 0 8
Iced Caffè Mocha 170 2.5 36 2 9
Iced Caramel Macchiato 190 1.5 34 0 10
Iced Cinnamon Dolce Latte 170 0 35 0 7
Iced Flavored Latte 200 0 37 0 12
Iced Gingerbread Latte 160 0 32 0 7
Iced Peppermint Mocha 240 3.5 52 2 8
Iced Peppermint White Chocolate Mocha 380 7 73 0 10
Iced Pumpkin Spice Latte 220 0 44 0 10
Iced Skinny Flavored Latte 80 0 12 0 7
Iced Toffee Mocha 250 1 52 2 12
Iced White Chocolate Mocha 310 6 55 0 11
Peppermint Mocha 280 3 59 2 12
Peppermint White Chocolate Mocha 430 7 79 0 14
Pumpkin Spice Latte 260 0 50 0 14
Skinny Cinnamon Dolce Latte 130 0 19 0 12
Skinny Flavored Latte 130 0 19 0 12
Toffee Mocha 310 1 59 2 17
White Chocolate Mocha 350 6 61 0 15
Loading...

Here is alist of common drinks from starbucks! These are made grande, nonfat, no whip...

10 ways to boost your energy!

Top 10 Energy Boosters From Web M.D.

1. Increase Your Magnesium Intake

Eating a balanced diet can help ensure your vitamin and mineral needs are met. But if you still find yourself too pooped to pop, you could have a slight magnesium deficiency, Heller says.

"This mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy," Heller says. "So when levels are even a little low, energy can drop."

In a study done at the Department of Agriculture's Human Nutrition Research Center in Grand Forks, N.D., women with magnesium deficiencies had higher heart rates and required more oxygen to do physical tasks than they did after their magnesium levels were restored. In essence, their bodies were working harder which, over time, says Heller, can leave you feeling depleted.

The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you're getting enough, Heller suggests:

* Add a handful of almonds, hazelnuts or cashews to your daily diet.
* Increase your intake of whole grains, particularly bran cereal.
* Eat more fish, especially halibut.

2. Walk Around the Block

While it may seem as if moving about when you feel exhausted is the quickest route to feeling more exhausted, the opposite is true. Experts say that increasing physical activity -- particularly walking -- increases energy.

"I like walking because it's accessible, easy to do, doesn't need training or equipment and you can do it anywhere," says Rita Redberg, MD, science advisor to the American Heart Association's "Choose To Move" program.

In experiments conducted by Robert Thayer, PhD, at California State University, a brisk 10-minute walk not only increased energy, but the effects lasted up to two hours. And when the daily 10-minute walks continued for three weeks, overall energy levels and mood were lifted.

3. Take a Power Nap

Research has shown that both information overload and pushing our brains too hard can zap energy. But studies by the National Institutes of Mental Health found that a 60-minute "power nap" can not only reverse the mind-numbing effects of information overload, it may also help us to better retain what we have learned.

4. Don't Skip Breakfast -- or Any Other Meal

"Studies show that folks who eat breakfast report being in a better mood, and have more energy throughout the day," says Heller.

Her personal theory, she says, is that breaking the fast soon after rising supplies your body with a jolt of fuel that sets the tone for the whole day.

Moreover, studies published in the journal Nutritional Health found that missing any meal during the day led to an overall greater feeling of fatigue by day's end.

5. Reduce Stress and Deal With Anger

One of the biggest energy zappers is stress, says psychologist Paul Baard, PhD.

"Stress is the result of anxiety, and anxiety uses up a whole lot of our energy," says Baard, a sports psychologist at Fordham University in the Bronx, N.Y.

Like worry or fear, Baard says, stress can leave you mentally and physically exhausted -- even if you've spent the day in bed. More commonly, he says, low but chronic levels of stress erode energy levels, so over time you find yourself doing less and feeling it more.

In much the same way, unexpressed anger can give a one-two punch to your energy level. The reason: "We're expending all our energy trying to contain our angry feelings, and that can be exhausting," Baard tells WebMD.

The good news, says Baard, is that we can counter these energy killers by programming more relaxation activities into our day. While for many folks, increasing exercise burns off the chemical effects of stress and anger, others find relief in quiet pursuits: listening to music, reading a steamy romance novel, or even just talking on the phone.

"Whatever is relaxing for you will reduce tension and that will help increase energy," says Baard.

6. Drink More Water and Less Alcohol

You may already know that it's easy to confuse signals of hunger with thirst (we think we need food when we really need water). But did you know that thirst can also masquerade as fatigue?

"Sometimes, even slight dehydration can leave you feeling tired and lethargic," says nutritionist Keith Ayoob, EdD, RD, an associate professor at the Albert Einstein School of Medicine in New York and author of The Uncle Sam Diet.

The solution is simple: a tall, cool glass of water. This is particularly important to boost energy after exercise, when your body is likely to be craving fluids, Ayoob says. Conversely, Heller says, if you find yourself frequently fatigued even after a good night's sleep, try cutting down on alcohol during the evening hours.

'While alcohol initially helps you fall asleep, it also interferes with deep sleep, so you're not getting the rest you think you are -- even if you sleep a full eight hours," she says.

By cutting down on alcohol before bedtime, you'll get a better night's rest, which is bound to result in more energy the next day.

7. Eat More Whole Grains and Less Sugar

The key here is keeping blood sugar balanced so energy is constant.

"When you're eating a sweet food, you get a spike in blood sugar, which gives you an initial burst of energy," Heller says. "But that's followed by a rapid drop in blood sugar, which in turn can leave you feeling very wiped out."

Do that enough times a day, she says, and by evening you're feeling exhausted.

"But, if you eat a lot of whole grains, which provide a slow and steady release of fuel, your energy will be consistent and balanced, so by day's end you'll feel less tired," says Heller.

Indeed, a study published recently in the American Journal of Clinical Nutrition found that eating more whole grains helped increase the body's sensitivity to insulin, allowing for that slow and steady release.

8. Have a Power Snack

Power snacking is more than just eating between meals, Ayoob says. He suggests a treat that combines protein, a little fat and some fiber -- like peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts.

"The carbs offer a quick pick-me-up, the protein keeps your energy up, and the fat makes the energy last," he tells WebMD.

9. Make It a Latte

Pair a quick caffeine hit with the sustaining power of protein by having a low-fat latte instead of just a cup of coffee, advises Ayoob.

"All that milk turns your java into a protein drink, which provides not only extra energy, but extra calcium, which is good for your bones," he tells WebMD. Combine it with an ounce of almonds, he says, and the healthy fat will really tide you over -- while making you feel you're spoiling yourself silly!

10. Check Your Thyroid Function and Complete Blood Cell Count

It certainly won't provide an instant boost. But if you're constantly low on energy -- especially if you feel sluggish even after a good night's rest -- Heller says you should talk to your doctor about a blood test for thyroid dysfunction as well as anemia.

"Thyroid can be a particular problem for women -- it often develops after childbirth and frequently during the perimenopause -- but a simple blood test can verify if this is your problem," says Heller. If you're diagnosed with low thyroid function, medication can bring your body back up to speed.

In anemia, says Heller, a reduction in red blood cells can mean your body isn't getting the level of oxygen necessary to sustain energy. So, you tire easily.

"This can sometimes occur during a woman's reproductive years, particularly if she has a very heavy menstrual cycle," says Heller.

Friday!

The day after Thanksgiving! I am just going to pretend that you ate very well yesterday and that you worked out in the am!

Here we go...
45 minutes of cardio split up 10 minutes each
running
stairs
eliptical
jump rope

Ball squats with 5 sec holds
20 walking lunges
20 back extensions on swiss ball
20 lat rows lying prone on swiss ball
25 jacks
20 bicep curls

Repeat exercises

Have a fantastic Day!

Happy Thanksgiving!!!!

Happy Thanksgiving everyone! I am thankful for so much and am blessed each and every day for the people in my life. What are you thankful for?

Easy workout today...
1 mile run
100 yard sprint
15 push ups
50 crunches
100 yard sprint
15 push ups
50 crunches

Cool Down
Stretch

Have a wonderful day everyone!

Wednesday Workout

Walk 5 minutes
Jog 10
Walk 2
Jog 10
Walk 2
Jog 10

20-Standing lat rows with tricep kickbacks
25 jacks
10 front,lateral raises (shoulder)
15 mountain climbers
25 plie squats
repeat exercises again

25 oblique crunches
25 reverse crunches
25 side lying hip abductions
repeat core exercises

Stretch! See you on Turkey Day!

Hello Tuesday!
So I am thinking that Monday's workout just was not hard enough! What do you think? Email me at fitmom111@yahoo.com and let me know what you think!

Today try and give up something, candy, pop, salty foods, and replace with a healthy substitute! See how much better you can feel!

Warm up for 5 minutes
Run the stairs 5x
jog for 3 minutes in place
15 up downs
25 jacks
25 walking lunges with bicep curls
Run the stairs 4x
jog 2 in place
10 up downs
20 side squats with front raises
run stairs 3x
5 up downs
25 jacks
30 dips
50 crunches
25 push ups
30 dips
50 crunches
25 push ups
Have a splendid day!!

Monday Nov 22!

Good Morning!
After a day off it's back to business my friends!

1 mile jog
1 mile run/walk

3 way bicep curls: reg, hammer, reverse 5each
Stairs up and down 2x or step bench 12x
20 calf raises on stair
25 reverse crunches
15 push ups

3 way bicep curls: reg, hammer, reverse 5each
Stairs up and down 2x or step bench 12x
20 calf raises on stair
25 reverse crunches
15 push ups

3 way bicep curls: reg, hammer, reverse 5each
Stairs up and down 2x or step bench 12x
20 calf raises on stair
25 reverse crunches
15 push ups

Stretch and remember to rehydrate often! Don't forget to check back tommorow!

Good Morning Sunshines! It's the Saturday Workout!!!! Posted Early!

Hopefully today your feeling a little sore, even you hard core exercisers!
Today we will begin with a warm up;

jog for 1/2 mile
walk 2 minutes
jog 5 minutes
walk 2 minutes
jog 6 minutes
walk 2 minutes
jog 8 minutes
walk 2 minutes
jog for 3 minutes

Sprint for 10 seconds (yes I said Sprint)
jog for 1 min
sprint for 15 seconds
You can DO THIS!!!!!
jog for 1 min
Sprint for 10 seconds
jog for 1 minute

walk for 5 minutes
Phew, now that we are done with that let's move on...

Core workout
side to side oblique ball passes
50 crunches
25 back extensions on the med/swiss ball
25 swiss ball squats with inner thigh holds (squat against the wall with ball behind your back, and press the smaller ball between your knees and hold for 10 seconds)
repeat Core 2x

25 push ups (any style)

Have a nice weekend everyone! See you Monday!

Surprise It's Friday!

Hello--It's Friday, however you are not done with your workout yet. Be sure to come back tommorow and Sunday for a light workout!

30 minutes of cardio
step bench 1 minute
1 min each...
Bicep Curls with walking lunges
Bicep Curl to press with dumbells
Squats with front raises
step bench
Jacks
tricep kickbacks
dips
Crunches
Repeat all but cardio

STRETCH

See you Tommorow!

California Quinoa Salad

1 cup cooked red Quinoa
1/2 cup edamame
1/4 cup fresh cilantro
1/3 cup fresh mango chopped
1 Tbs coconut chopped
1/4 of a red bell pepper chopped
1/4 cup dried cranberries
1/4 cup chopped red onion
Juice of 1 lime
2 Tbs of balsamic vinegar

Mix together and chill for 2 hours! Enjoy with a tortilla or plain as a side dish.

To cook the Quinoa, first soak in a bowl for 20-30 minutes to remove the tough bitter wax that surrounds it.

Boil Quinoa for 20 minutes with a little bit of salt.

Thursday's Boot Camp Workout!

1 mile jog or brisk walk
20 push ups
25 squats with weight
15 jump squats
20 push ups
25 jumping jacks
20 dips

Repeat 1x

GO!!!!!

Coconut Water

Nutrition Spotlight: Fueling for Performance…with Coconut Water?
From ACE Fit Facts

By NATALIE DIGATE MUTH, M.D., M.P.H., R.D.

The 2010 Malibu International Marathon boasted breathtaking views amongst the Santa Monica mountains and the Pacific Ocean, a comfortable and breezy climate, an initially fast course studded with rocky passageways and beach-front mansions, and…all-you-can-drink coconut water? In keeping with its theme of tropical paradise, Gatorade, Powerade and other various sugar-heavy electrolyte replacements typically offered every couple of miles along a 26.2-mile course were replaced with all-natural coconut water. Described on the marathon Web site as “more effective for full-body replenishment and contain[ing] none of the added sugars and calories commonly associated with traditional sports drinks,” the wildly popular beverage was the preferred electrolyte replacement source at this race. But is coconut water really better for refueling than your standard sports drinks? The answer, in short, is: It depends.

Not to be confused with coconut milk, which is made from coconut’s white flesh and is full of fat and calories, coconut water is the clear liquid at the fruit’s center. This water is low in calories (about 60 calories per 12-oz serving), high in potassium (more than the 450mg in a banana and about the amount of 15 servings of a sports drink), and contains modest amounts of other important electrolytes including sodium, magnesium, potassium and phosphorus. It also is free of added sugars, cholesterol and fat. Sounds like the perfect sports drink, doesn’t it? And in fact it may be for certain athletes, especially those engaging in short- to moderate-duration activities. Typically, potassium losses from one to two hours of exercise can be replaced with the potassium-equivalent of a banana (or a small glass of coconut water). However, athletes who engage in long-distance endurance activities in which sodium sweat losses can be significant (and more so than potassium losses) may be better off with a higher-sodium sports drink, or should supplement coconut water with a salty snack to help prevent hyponatremia (low blood levels of sodium). Also, during long-distance activities, ideally one would consume about 30 to 60 grams of an easily digestible carbohydrate per hour of exercise to keep a constant stream of blood glucose available to fuel the exercise bout. With the lower-calorie—and thus lower-carbohydrate—content of coconut water, a few ounces every couple of miles may not be adequate. (See sidebar for a comparison of carbohydrate and electrolyte content and cost of various sports drinks and coconut water.)

In addition to its use as a sports drink, coconut water manufacturers also boast of various other health benefits, including improved body-temperature regulation, smoother skin, boosted immune system, and decreased stomach pain. In reality, the research is lacking and there are few good studies available yet to confirm or deny these claims. (Given coconut water’s enhanced popularity, however, it is likely that research studies are underway.) Of note, coconut water has been used in many Asian, Latin- and South-American cultures for years as a medicinal agent and even as a source of intravenous electrolyte replacement. As the drink’s benefits and uses have become more widely known over the past several years, coconut water manufacturers have enjoyed an exponential boost in popularity. Initially occupying a niche market in the mid-2000s with a few small-time producers, the coconut water industry is now a multi-million-dollar-per-year enterprise with three major manufacturers: the independent Vita Coco (the product available at the Malibu marathon), Coca-Cola­–owned Zico, and Pepsi-owned Amacoco (which is currently not available in the U.S). The manufacturers still purchase most of the coconut water from small, family-owned plantations in Latin America, Brazil, Indonesia and Asia, where young, green coconuts are harvested. The water is then extracted from the fruit and pasteurized, bottled and shipped for resale around the world.

Although coconut water is relatively new on the fitness scene, it has a devoted following of athletes who enjoy the taste, the natural ingredients, and its replenishing capabilities, especially during shorter-duration activities. As coconut water begins to appear at more water stops and booths at races and events across the country, its popularity will no doubt continue to grow. However, it is important to keep in mind that even though it may be offered at an event it may not be the best source of replenishment and fuel for all participants. Athletes can best ensure optimal performance by planning ahead and making sure that the nutritional content of their replacement fluids and snacks match the demands of their sport.

Wednesday, WELCOME!!!

Good Morning! Today we will start off a little easier and progress through the week! Start your day with an 8oz glass of water and a small healthy snack. As with this and all other workouts please consult with your physician prior to starting this program.

Let us BEGIN...
1 mile jog
10 push ups
50 crunches
30 second jumping jacks
10 push ups
walking lunges
break
1/2 mile jog
10 push ups
50 crunches
25 wall squats

STRETCH

Have a great day!

If you need instruction, please email me and I will try and get back to you as soon as I can.

Taco Bake with Quinoa

Tonights Healthy Recipe is one of my childrens favorites!

1lb Ground Turkey Meat
1 large Tomato (Pureed)
1/2 Green Pepper (Pureed)
1/4 tsp fresh ginger
1/2 cup Cooked Quinoa
1/2 cup chedder cheese
1/2 cup brown rice
Salt and Pepper to taste.

Cook turkey meat until done, add in pureed pepper, tomato and ginger. Cook on low for 10 minutes. In a 8x8 baking dish add meat, Quinoa and rice, top with cheese. Bake for 20 minutes on 325.

For added flavor use Spanish rice or add salsa.

How Women Build Muscle - Strength and Resistance Training - FitFacts - American Council On Exercise(ACE)

How Women Build Muscle - Strength and Resistance Training - FitFacts - American Council On Exercise(ACE)

Hello Tuesday!

BMI Calculator
A frequently used index to assess a person's body composition (or amount of body fat) is called the body mass index, or BMI. This assessment compares your body weight to your height to come up with a value that indicates whether you are underweight, normal weight, overweight, or obese.

Understanding your body composition is valuable because a person's level of body fat is directly correlated with health outcomes. Obesity-related diseases include heart disease, type 2 diabetes, hypertension, and stroke. Thus, working toward weight loss if you are overweight or obese can have a profound positive effect on your health. The table below provides established BMI norms based on various categories of health and fitness.

BMI Reference Chart
Weight Category BMI Range
Underweight <18.5 Normal Weight 18.5-24.9 Overweight 25.0-29.9 Grade I Obesity 30.0-34.9 Grade II Obesity 35.0-39.9 Grade III Obesity >40
*Source: ACE Lifestyle & Weight Management Consultant Manual

For most people, BMI is a quick and easy way to assess body composition, which is why it is so commonly used. However, since body weight (and not percent body fat) is used in determining BMI, there may be problems when using BMI to assess people who are heavily muscled (such as body builders) or who have an athletic body type. Because muscle weighs more than fat, those who have well-developed muscles typically appear overweight or obese according to the BMI reference chart. If you are a person with an athletic or muscular build, do not use BMI as the only method to assess your body composition. An estimation of body fat using the skinfold method would be a more accurate choice.

A little late, but nonetheless still good advice!

How can I avoid Halloween weight gain without missing out on the fun?

Thoughts of October conjure up visions of cool Fall air, changing leaves, football games, and, of course, the celebration of Halloween. Costume parties, haunted houses, carving jack-o’-lanterns and little ghosts and goblins trick-or-treating are standard October festivities. All typically include some readily accessible concoction of sugar-laden, chocolaty, calorie-dense deliciousness. It’s hard for even the most disciplined “dieter” to avoid Halloween weight gain. But it doesn’t have to be that way. Follow these 10 steps below, you might just make it through the month without budging the bathroom scale.

1. Plan ahead. Let's face it, we all eat a little more sugar than normal around Halloween, and that's ok. But, remember to plan ahead -- eat a little bit healthier and exercise a little bit more to make room for the "candy calories." Encourage your family to do the same in anticipation of the kids' upcoming, almost unavoidable, candy binge.



2. Shop last minute, and buy what you don't like. This is one holiday where it pays to procrastinate. Put off buying the Halloween candy until right before the trick-or-treaters arrive. That way, the whole family will have less temptation to break into the candy early. When you do get to the store, buy your least favorite candies so you'll be less likely to indulge in any leftovers.



3. Avoid setting up a desk-top candy jar at the office. If the candy is sitting in front of you, you’re going to eat it. If you must have a desktop dish to show your holiday spirit, fill it with fruits and vegetables instead. Of course, you’ll likely still have ready access to the stuff from other less health-conscious colleagues. Try to take a walking break before going after their candy stashes.



4. Manage your hunger. Make an extra effort to eat a well-balanced diet with regularly spaced meals to ensure adequate nutrition (a candy-only diet will leave you lacking in many essential vitamins and minerals). This sensible eating will also help to stave off hunger pangs which could inadvertently be calmed with consumption of the too-easily-available candy binge if you’re not careful.



5. Tweak your favorite treat. If you're having, or going to a party, make a healthier version of your favorite snack to share. Plenty of healthy recipes are available online that makeover a bad snack into a much healthier one and tastes just as good.





6. Choose the "healthier" candy options, or better yet, give out inedible treats. You can help the kids to avoid Halloween weight gain while at the same time helping yourself by trying to choose “less-unhealthy-treats.” As you know, not all candy is created equal. When buying the candy aim for the healthier options such as sugar-free gum, fruit chews or lollipops as smarter alternatives to candy or at least go for the smaller size of the "better" chocolate candies such as mini Milky Way, Mini 3 Musketeers, and Tootsie Roll Midgets. This year the American Academy of Pediatrics and the “why milk?” campaign are pushing chocolate milk as a relatively healthy Halloween “treat”. Better yet, trade unhealthy Halloween treats for non-edible trinkets like mini play-doh, stickers, bouncy balls, eye balls, and tiny storybooks. If you go this route, try to get something you’re pretty sure the kids will like so you don’t make your house a bull’s eye for eggs and toilet paper.



7. Take the Kids Trick-or-Treating, on foot. Take advantage of this fun-filled family time, and great opportunity to exercise together by covering a large area while out trick-or-treating -- and encourage the kids to sprint to the next doorstep (while, of course, making safety a top priority).



8. Ration the Goods. Help the kids ration the treats so as not to eat them all at once. Also set limits for yourself and how much candy you will "allow” each day. For example, make a deal with yourself that you’ll only eat one small portion-controlled indulgence per day.



9. Freeze It. Freeze some of the kids’ leftover candy for later. Not only does this put the candy out of site, but frozen candy takes longer to eat, and if you opt to wait for it to get to room temperature, the urge might pass.



10. Lighten up. Remember that Halloween, like other holidays, is a single day on the calendar. If your family eats sensibly during the rest of the year, it will have a more lasting impact than a few days of overindulgence.

Grilled Chicken and Polenta! Yummo!

Grilled Chicken & Polenta with Nectarine-Blackberry Salsa
Provided by EatingWell.com


Serves 4
Prep Time 40 min.

Nutrition Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat


Grilled nectarines and fresh blackberries turn into a summery salsa to top cumin-rubbed chicken and polenta in a dish that’s special enough for weeknight entertaining. Make it a meal: Serve with a spinach salad and a crisp glass of rosé.





INGREDIENTS

1 tablespoon canola oil, divided

1 tablespoon ground cumin

1 teaspoon kosher salt, divided

3/4 teaspoon freshly ground pepper

1 16- to 18- prepared plain polenta

1 pound boneless, skinless chicken breast, trimmed

2 nectarines, halved and pitted

1 pint blackberries, coarsely chopped

2 tablespoon chopped fresh cilantro

1 tablespoon lime juice

Hot sauce, to taste

COOKING DIRECTIONS

Step 1
Preheat grill to medium-high.

Step 2
Combine 1 tablespoon oil, cumin, 3/4 teaspoon salt and pepper in a small bowl. Rub 1 teaspoon of the mixture all over polenta. Rub the rest into both sides of chicken. Cut the polenta crosswise into 8 slices. Rub the cut sides of nectarine halves with the remaining 1 teaspoon oil.

Step 3
Oil the grill rack (see Tip). Place the chicken, polenta slices and nectarines on the grill. Grill the polenta until hot and slightly charred, 3 to 4 minutes per side. Transfer to a clean plate; tent with foil to keep warm. Grill the nectarines, turning occasionally, until tender, 6 to 8 minutes total. Grill the chicken, until cooked through and no longer pink in the middle, 6 to 8 minutes per side. Transfer the chicken and nectarines to a cutting board. Coarsely chop the nectarines. Let the chicken rest for 5 minutes, then thinly slice.

Step 4
While the chicken rests, combine the chopped nectarines, blackberries, cilantro, lime juice, hot sauce and the remaining 1/4 teaspoon salt in a medium bowl. Layer the polenta, chicken and fruit salsa on 4 plates and serve.





RECIPE TIPS


Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Don’t use cooking spray on a hot grill.)

NUTRITION INFO
Per serving

Calories: 317
Carbohydrates: 34g
Fat: 8g
Protein: 27g
Dietary Fiber: 6g
Saturated Fat: 1g
Monounsaturated Fat: 4g
Cholesterol: 63mg
Potassium: 458mg

Sodium: 694mg
Exchanges: 1 starch, 1 fruit, 3 lean meat

Carbohydrate Servings: 2

Are you ready???

Welcome my friends to my Fitness blog. I will have fitness tips, articles, recipes and advice as well as workouts posted daily. I challenge you to try my 30 day bootcamp that starts THIS Wednesday!! In addition to the daily workouts the Bootcamp will have workouts listed for the week. This Challenge is for the strong willed, you have to be motivated and if you are you will see results! Remember to check back daily!!! Peace, Love and Health to you always---Mindy!

Are you ready?

Are you ready for bootcamp? If not start running!!!!! We will be starting June 1st! Here are some ideas if your just beginning.

Start by walking but POWER walking a route that is 1 Mile or longer.
After doing this route for 3 days, start jogging it.
Add another mile after 2 weeks and keep adding on from there.

If your not a runner, do not worry, walk as fast as you can, and you will get there.

Pre Req's for bootcamp

Dr's consent
Run 1 mile
Commitment of 3 days a week

Thursday DAY 30!!!!

awww, last workout for this 30 day class! How did you do? Send me your measurements and comments on how you liked or dislked certain things! I am so happy that you took the time out for yourself and you chose me to help you a long the way! Remember to check back as I will have more postings and information on the outdoor fitness class I will be having this spring!

Alright last one--
2 mile run
50 squats with bicep curls
25 each side lunges with front raises
25 each side side lunges with side raises
50 push ups
25 dips
and 500 crunches

See you again soon!!!!

Wed workout

10 Min warm up


30 each
squat jumps
Side lunges with bicep curls
repeat

3 minutes of cardio

30 each
push ups
bench press

3 minutes of cardio
repeat 1st exercises

3 minutes of cardio
repeat 2nd set of exercises

cool down

abs
crunches

Tuesdday's workout

NO CARDIO
2 sets of 20

Static lunges with bicep curls
Squat to press
side lunges with front raises

Bent over rows
Back extensions on swiss ball
lat pull downs

bench press
Dips

1 minute each
Plank
Obliques
Crunches
Bicycles

See you Wed!

8 reasons you may be eating too much.
By Kathleen M. Zelman, MPH, RD, LD
WebMD FeatureReviewed by Louise Chang, MD

You're stuffed after a big restaurant dinner -- but then the dessert cart rolls around, and you just have to order that gorgeous chocolate mousse. Or you're munching from a big bag of chips while checking emails, and when you look up, the bag is empty. Sound familiar?

Environmental factors -- like package size, portion size, the variety of food you're served, and the size of your plate -- can influence your eating more than you realize, experts say. Indeed, if we always ate only when we were really hungry and stopped when we were full, there would be no obesity epidemic.

The key, experts say, is to become more aware of these causes of overeating, which can help you resist the temptations and avoid weight gain.

"Once you become aware of the environmental cues that can sabotage your diet, you can react accordingly and make smart decisions," says nutrition expert Susan Moores, RD. Simple things such as bringing tempting snacks into your house, moving the candy jar at work out of sight, making fruits and vegetables more visible in your refrigerator, and eating more deliberately and slowly, can cut down on overeating and help you lose weight, Moores says.

Here are eight factors that can cause overeating and weight gain:

1. Sights, Sounds, and Smells
Overeating can be triggered by the alluring smell of bacon cooking, the sound of popcorn popping, advertisements for junk food, and so on. "You are influenced by your surroundings, and our studies show these kinds of cues result in eating more food," says Cornell University researcher Brian Wansink, PhD, author of Mindful Eating.

2. Distracted Eating
"Eating amnesia" is the act of almost unconsciously putting food in your mouth, usually from a big bag or bowl while sitting in front of the television, reading a book, checking emails, or during happy hour.

It's also easy not to register the tastes you take while cooking, or those last few bites from the kids' plates that you finish off.

Multi-tasking can lead to overeating because you're not paying attention to what you are eating. When you eat more mindfully, you really taste the food -- and are more likely to feel satisfied sooner. "Food should touch more of your senses to be satisfying, instead of just filling in the hole," Moores says.

3. Food, Food Everywhere
Everywhere you turn, there are opportunities to eat -- at drive-through restaurants, vending machines, even gas stations. And when food is in front of us, we tend to eat more of it, experts say.

Wansink and colleagues found that when candy was easily accessible on workers' desks, they ate an average of nine pieces a day, and didn't realize how many they ate. But when the candy was kept in their desk drawers, they ate about six pieces per day. And when they had to get up from their desks to reach the candy six feet away, they only ate four pieces.

Curb your instinct to overeat sweets and snacks by moving them out of sight -- and putting more healthful foods into plain view. Resist the urge to splurge on unhealthy foods by carrying your own healthy snacks.

4. Food that's Fast, Convenient, and Inexpensive
Fast-food restaurants on every corner offering inexpensive food also encourage us to eat more and more often. Combo meal deals sound like a bargain, but they are loaded with fat, sodium, and calories.

Also, "when you eat lots of fast food, it all starts to taste the same, and you can become satisfied with a small range of flavors and sometimes it is hard to get enough," says Moores.

To help yourself resist the temptation, work on developing a taste for the subtle, natural flavors of food, suggests Moores.

Dietitians recommend limiting visits to fast-food restaurants to once a week. And, they say, choose the healthier menu options -- like salads and grilled chicken sandwiches -- even if they cost a little more.

5. Portion Distortion
Our idea of a normal portion has become skewed, in part because so many restaurants serve oversized portions. "Giant portions seem to have evolved into the norm, and many people have trouble understand how much they should eat," Moores says.

To understand what a portion should look lie, pull out the measuring cups, and see how your portionsstack up against WebMD's Portion Size Plate tool or the standards from the U.S. government's mypyramid.com web site.

Another answer to the portion dilemma is to eat more foods that are less calorically dense. These are foods that contain lots of water and fiber, but not many calories -- like fruits, vegetables, salads, and broth-based soups. Researcher Barbara Rolls, PhD, and colleagues at Penn State University found that it's possible to reduce calories without increasing hunger by eating more of these types of foods.

Mindful eating can help here, too. "Eat slowly, taste the food and become more in touch with what you are eating and how it tastes so you can enjoy it more and start to appreciate satisfaction with smaller portions," Moores says.

6. Giant-Size Packages
You'll find plenty of bargains on mega-sized packages at super-discount stores like Costco or Sam's. But unfortunately, experts say, these giant containers can affect us on an unconscious level and cause us to eat more. Researchers have found that when you eat from a large container, you are likely to consume 25% to 50% more than you would from a smaller package -- especially when you're eating snacks and sweets.

"First, try to get out of the habit of always eating something while you are sitting, relaxing, or watching television," says American Dietetic Association spokeswoman Tara Gidus, MS, RD. "Try a cup of tea, glass of water, or chew a piece of sugarless gum. If you want a snack, portion it out of the bag or container or buy smaller packages like the 100-calorie snack packs."

7. Not-So-Dainty Dishware
Researchers have found that we tend to eat more when we're served from larger containers. Wansink and colleagues found that when students were given food in larger bowls, they served themselves 53% more and consumed 56% more than those who used smaller bowls.

When you use smaller bowls, plates, spoons, and cups, you won't feel deprived because the food will look more plentiful, Wansink says. Daintier dishware and smaller utensils can also help slow your eating.

8. Too Much Variety
A buffet restaurant can be a dieter's nightmare. Too many choices encourages having a taste (or more) of everything, and before you know it, your plate runneth over. "Too much variety on your plate at one meal can often mean too much food overall," says Connie Diekman, MEd, RD, director of nutrition at Washington University and past president of the American Dietetic Association.

So use variety to help meet your nutritional needs, but concentrate on the right foods. Eating a variety of foods is great, as long as the foods are low in calories and rich in nutrients -- like fruits, beans, vegetables, broth soups, whole grains, and low-fat dairy.

Monday February 22nd!! 3 More Days!!!

How many of you actually did the whole program? I would like to hear from you also if you did finish the whole class how do you feel?

Today's workout

45 minutes of INTENSE cardio!
____________________________________________________________________________
50 push ups do 25 take 1 min break and finish
30 jacks
100 squats
20 lat rows
20 deadlifts straight legged
30 dips
repeat 2x

Spring is fast approaching, are you ready? Lighter clothing, bathing suits, vacations, reunions...what's your motivation? I have the answer to your fitness needs. Join us soon for an 8 week FitnessbyFitz outdoor bootcamp! Your sure to get closer to your goal with this training. Taught by Mindy Fitzpatrick, personal trainer, and the area's ONLY trainer certified in Advanced pt, YogaFit, Sports Conditioning, Clinical Exercise Specialist and Group Fitness Instructor. Check back soon for dates, times and a special meeting.

Saturday the 20th!

Only a few more days until this online bootcamp comes to a close! If you are interested in pursuing a healthier lifestlye, and can commit 8 weeks to me please email me , I will be starting my next OUTDOOR bootcamp soon! For those of you that have taken my online or other fitness classes there will be a discount, also there will be a refer a friend incentive. 5 MORE DAYS LEFT of this class, enjoy!

Saturday the 20th
he he he, were doing it 20's style again!

20 Minutes of intense cardio-yes kick it up 2 notches!
20 Squats
20 plie squats
20 jump squats
20 up downs
20 lunges
20 lat rows
20 back extensions
20 4 way bicep curls 5 each way
Repeat all...as always HAVE FUN!

Fri--Piece of cake workout!

2 Mile jog/walk

200 crunches
35 push ups
50 squats
50 plie squats with hammer curls

repeat exercises

cool down!

Do you want to be a whale or mermaid?

I recieved this in an email from a friend---how true!
Recently, in a large city in Australia ,
a poster featuring a young, thin and tan woman appeared in the window of a gym.
It said, "This summer,
do you want to be a mermaid or a whale?"

A middle-aged woman,
whose physical characteristics did not match those of the woman on the poster,
responded publicly to the question
posed by the gym.

To Whom It May Concern,
Whales are always surrounded by friends (dolphins, sea lions, curious humans.)
They have an active sex life,
get pregnant and have adorable baby whales.
They have a wonderful time with dolphins stuffing themselves with shrimp.
They play and swim in the seas,
seeing wonderful places like Patagonia ,
the Bering Sea
and the coral reefs of Polynesia .
Whales are wonderful singers
and have even recorded CDs.
They are incredible creatures
and virtually have no predators
other than humans.
They are loved, protected and admired
by almost everyone in the world.

Mermaids don't exist.
If they did exist,
they would be lining up outside the offices
of Argentinean psychoanalysts
due to identity crisis. Fish or human?
They don't have a sex life
because they kill men who get close to them, not to mention how could they have sex?
Just look at them ... where is IT?
Therefore, they don't have kids either.
Not to mention,
who wants to get close to a girl who smells
like a fish store?

The choice is perfectly clear to me:
I want to be a whale.

P..S. We are in an age
when media puts into our heads
the idea that only skinny people are beautiful, but I prefer to enjoy an ice cream with my kids, a good dinner with a man who makes me shiver, and a piece of chocolate with my friends.

With time, we gain weight
because we accumulate so much information and wisdom in our heads
that when there is no more room,
it distributes out to the rest of our bodies.
So we aren't heavy,
we are enormously cultured,
educated and happy.
Beginning today,
when I look at my butt in the mirror I will think, ¨Good grief, look how smart I am!¨

Thursday

What can we do different today??

NO CARDIO

Warm up

3 sets of 15
Bands or weights

Squats
Deadlifts
Lunges

Lat Rows
Lat Pull Downs
Bicep Curls 3 way hammer, regular and reverse

Chest Press
DB Flys
Dips
Tricep Extensions

Crunches 100
Reverse Crunches 100
Bicycle kicks 1 minute
Plank 2 sets of 30 seconds

Have a FANTASTIC Thursday everyone!!!!

Yucko!

Fat Content in Your Diet: Fat in Everyday Foods

Think of the foods that frequently make up your daily meals. Have you ever considered their fat content? Here are some commonly eaten foods and where they weigh in on fat (typically the bad kinds):

Average fast-food hamburger: 36 grams
Average fast-food fish sandwich: 24 grams 10
French fries: 8 grams
One ounce of potato chips: 10 grams
One slice of cheese pizza: 8 grams
Two ounces of bologna: 16 grams
One hot dog: 14 grams
Three slices of cooked bacon: 10 grams
One ounce cheddar cheese: 8 grams
One cup whole milk: 7 grams
Two tablespoons of peanut butter: 14 grams
One teaspoon of butter or margarine: 4 grams
One serving of most breads, bagels, and cereals: about 1 gram

If some of those numbers don't look that bad to you, pay attention to the amounts and serving sizes of each of them. When was the last time you ate only one ounce of potato chips, just 10 fries, or a single slice of pizza? So think about fat content before you indulge in a burger and fries for lunch followed by pizza for dinner.

Fat Content in Your Diet: Surprisingly High-Fat Foods

While the high fat content of certain foods is no surprise, you may not realize that many other foods are loaded with hidden fat:

Movie theater popcorn (because of the way it’s processed) Packaged meals with added sauces, butter, or oil Highly marbled red meats, including some cuts of beef and lamb — that white marbling is fat Chicken and other poultry if the skin is eaten Salad dressings Perhaps the biggest hidden sources of fats to watch out for are prepackaged snack foods and meals. They often contain dangerous trans fats — frequently listed as partially hydrogenated oil or vegetable shortening in the ingredients — because they give these foods a longer shelf life. Trans fats are particularly unhealthy for your heart and cholesterol levels and should be avoided as much as possible.

While you might know that olive and vegetable oils are high in fat, so are nuts, olives, avocados, and certain fish like salmon, mackerel and sardines. These foods contain the good, unsaturated fats — just monitor how much you eat to control your weight.

Given the high fat content of so many foods, if you're not careful, you could exceed your entire daily fat allowance by lunchtime! Keep an eye on your fat intake, and opt for unsaturated fats in place of saturated and trans fats. Your health, your heart, and your waistline will thank you.

Creative ways to add Fruits and Veggies into your Diet

Healthy Cooking With Fruits and Vegetables
If you worry that your family isn't getting enough fruits and vegetables in their daily diet, it might be time for a menu makeover. Here's how to choose fresh produce – and 10 great ideas for incorporating it into your diet.
By Julie Davis
Medically reviewed by Pat F. Bass III, MD, MPH Print Email Your first rule of thumb when buying produce is to make sure it's fresh. Next, avoid any fruits or vegetables with blemishes, cuts, bruises, or other soft spots. Any cut fruits or vegetables should be sold from refrigerated displays in your market.

Fruit will ripen at room temperature. Most vegetables and already ripe fruit should be refrigerated to stop the ripening process and prevent spoiling. Wash produce under cool running water before eating or cooking; use your hands or a vegetable brush to clean them off well.

The Fruit and Vegetable Habit

"I try to look at a person's diet and find ways to throw in a fruit or a vegetable to make a habit of it," says dietician Julia Hincman, MS, RD, LDN, of Massachusetts General Hospital in Boston. She gives her patients food associations to get them to rethink how and what they eat: If you're having cereal, slice a banana on top. If you're running out with a granola bar, take an apple, too. "I encourage people to have patterns of frequency, so that they're thinking, ‘I wake up in the morning and this is what I do,'" explains Hincman.

Find ways to make a gradual shift to eating more vegetables and fruits, like adding a lettuce leaf and a slice of tomato to a sandwich. "If you usually have crackers with dip, switch to half crackers and half carrots or celery," Hincman suggests. "Have yogurt, but never eat it without fruit. Every other day, switch an apple for chips with your sandwich. Start dinner with a side salad."




Hincman believes it's okay to make fruit and vegetable choices based on convenience. Frozen vegetables, for example, are easy to work into your diet, especially if you are cooking for only one or two. Always keep vegetables in the freezer, so you can quickly throw them in the microwave for a quick meal or side dish.

Healthy Cooking Techniques for Fruits and Vegetables

To preserve the color, taste, and nutrients of vegetables, the best cooking methods are the quickest ones and those that use the least amount of water (nutrients can leech out into the water and be lost). Steaming in a rack above simmering water, grilling, microwaving, and quick sautéing or stir-frying — using a small amount of a healthy oil, like olive or canola — are all great options. Experiment with herbs rather than butter to add flavor to vegetables. Roasting dense vegetables, like potatoes, often brings out their flavor better, as in this Roasted Fall Vegetables Recipe.

Baking, poaching, and stewing are techniques that best bring out the fruits' flavors — with little effort. Try an easy recipe like Pomegranate Poached Pears, with fruit cooked in dessert wine for a sophisticated taste. Baked Apples With Dried Fruits and Walnuts mixes a few different fruits with spices to create a delicious dessert that satisfies a sweet tooth.

Enriching Recipes With Fruits and Vegetables

If your family turns away from vegetables as a side dish and resists eating a plain piece of fruit for dessert, it's time to make these foods part of the main dish. Here are 10 ideas to get you started:

Adapt a favorite recipe to include vegetables in addition to or instead of some of the meat. In vegetarian recipes like Vegetable Lasagna, layering in veggies with sauce and pasta is a snap.

Use pureed potatoes instead of cream to thicken cream-style soups, filling enough to be a meal in itself with a side salad.

The next time you order or make a pizza, have it sprinkled with chopped olives, bell pepper rings, broccoli buds, and sliced mushrooms.
Expand recipes with a cup or two of diced or chopped vegetables.

Try adding carrots, peas, and cut green beans to most packaged or homemade soups and sauces.

Fold shredded carrots or zucchini into the batter for loaf cakes and muffins. And use extra beans, dried peas, and lentils in hearty stews and vegetarian recipes like meatless chili.

If your family resists vegetables cooked the usual way, try broiling or grilling zucchini, bell peppers, eggplant, mushrooms like portobellos (which have the firmness of steak after cooking), and tomatoes just until they are seared or their edges blacken. An easy recipe is to skewer veggie chunks as you would meat kebabs — cover them lightly with oil-based spray and put them over the heat.

Making kebabs of fruit is a fun way to serve melon, pineapple, pears, and apples — raw or grilled for a few minutes to heighten their taste. You can serve vanilla or lemon yogurt on the side as a dip.

Get the kids involved in healthy cooking. Try a fun dessert like Blueberry Mango Upside Down Cake; they'll enjoy placing the fruit in a pattern on the bottom of the baking dish, and the whole-wheat pastry flour and fat-free milk boost the recipe's nutrition benefits even further.

Fruit easily lends itself to many breakfast dishes — create a happy face on hot oatmeal with blueberries or banana slices or fold berries into pancake or waffle batter. For a fresher fast breakfast, stir your own sliced or diced fruit, like strawberries or peaches, into thick plain or vanilla zero-fat yogurt.

Chicken salad tastes even better with halved grapes, apple cubes, and some chopped red cabbage. For tuna salad, add a dice of red pepper, celery, and onions. Both can be served in lettuce leaf wraps instead of on bread, a great way to get in some extra leafy greens.

Think of a vegetable- or a fruit-based salsa instead of a fattening sauce or gravy as an easy topping chicken, meat, or fish.
Breakfast, lunch, or dinner — any meal can get a nutritional boost from fruits and vegetables — all it takes is a little ingenuity.

Find more information in the Everyday Health Healthy Recipes Center.

Wednesday YAY!

2 mile jog
1 minute each exercise
push up
Squat with Bicep Curl
Ball Slam
Tricep Extension
Lunge with side raises
Boat Pose
Repeat 3x

Tuesday...

Warm up
All exercises today will be in sets of 30
5 minutes of cardio
log splits (squats add your arms like your splitting logs)
burpees (up downs)
bicycles

5 minutes of cardio
squat press
push ups
stiff legged deadlift (light weights)
jacks

5 minutes of cardio
army crawl
supermans (standing)
dips
100 crunches
100 reverse crunches

Cool Down
Stretch

Post Valentines Day Workout!

1,2,3,4 should we go for more???

1 mile run or 20 minutes of hard cardio!

2 minutes each

squats with bicep curls
Lunges
Push up with side plank

3 minutes each

Crunches
Oblique Crunches
Jumping Jacks or jump rope
Squat Jacks

4 minutes each

lunges with front and side raises
swing kicks (boxing stance)
ball toss with partner or ball bounce (use all your strength and slam it down)

Cool down and stretch

Have fun!

Saturday Feb 13th

hhmmmmmm....
Run, yes Run 1 mile, by now you should be able to at least slowly jog!

20 push ups
10 side planks
Opposite side planks
20 push ups
repeat planks
20 push ups
repeat planks
50 squats
Cool Down and stretch

Hello Friday!

Today is the day to burn a ton of calories about 500 in fact!
Not only will you burn a ton of calories in the hour you workout, you will continue 30-60 minutes beyond your stopping point!!!

So here we go
Warm-up
30 jump squats
1 minute step us with front kicks
30 squat jacks
20 minutes of cardio
30 jump squats
1 minute step up with front kicks
30 squat jacks
30 push ups
army crawl 2 minutes
1 minute walking lunges with bicep curls
wall sits 30 seconds
30 push ups
10 minutes of cardio
Cool Down Stretch

Light day!
Yoga 30 minutes--let's get all stretched out!
Mountain
Chair
Sun Salutations
Downward Dog
1 arm plank pose
other side
warrior 1
warriorII
Reverse Warrior
Triangle
Repeat Warriors and Triangle on other side
Childs
Straddle stretch
Hamstrings
Quads
Bicep Stretch

Have a lovely day!

Wednesday

Wow we are really getting into it now!
Here we go
10 minute cardio
1 minute each

First Exercises
Lat rows with lunges
Jump squats
Figure 8 plyo dot jumps
Bicep Curls
_________________________________________________________
10 minutes of cardio

Push ups
Supermans (prone)
Reverse Crunches
Bicycles
_________________________________________________________
10 minutes of cardio
Repeat First set of exercises

See you Thursday

No running outside today!! Unless you have snow shoes on!!

20 minutes of cardio
30 Squat jumps
15 walking lunges with bicep curls
1 minute wall squat
Bench Press (on bench, ball, or ground) 20 reps
30 Dips
100 Crunches
50 reverse crunches
Repeat ALL 1x

Post Superbowl Detox

Ok welcome back my fitness friends!
Post superbowl workout and detox!
Start with a glass of water with lemon, it will help cleanse your system. Next, eat nothing but things that are grown from the ground today--minus the dips! Last workout and sweat out all those toxins!!

1 mile run or 45 minutes of cardio
boxing 1 minute
each exercise will be 1 minute intervals
Chest Press
Dips
Lunges with bicep curls
Squats with front raises
Crunches
Oblique Crunches
Jacks
repeat exercises!

Weekend Splurging Done Right
Maintain your weight — and healthy eating habits — seven days a week with some smart strategies.
By Madeline Vann, MPH
Medically reviewed by Christine Wilmsen Craig Print Email Researchers tracking 48 adults in a weight program for a year found that they ate, on average, 200 calories more on Saturdays, the most dangerous day for weight management. Over time, those 200 extra calories add up to a few pounds gained over the course of a year — not the goal of a maintenance program!

While everyone deserves a day off, you need to be careful not to overdo it. You don't want to consume too many calories and slip back into the patterns that caused your weight gain in the first place. Maintaining a healthy weight means keeping up with the smart eating habits and lifestyle changes that enabled you to drop those pounds in the first place. The lion's share of your daily maintenance calories should be spent on nutritious foods every day.

Weekend Calories: Indulge in Moderation


"Sometimes we need it. If you have been really good during the week, it helps to know that at least one day a week you can eat those foods you are avoiding on those other days," says Donna L. Weihofen, RD, MS, health nutritionist at the University of Wisconsin in Madison, Wisc.

So how do you splurge without destroying your healthy habits? Weihofen, who admits to having a sweet tooth, advises keeping an eagle eye on calorie counts. Your reward can make or break your weight-management plan. A rich chocolate fudge sundae, for instance, can easily add up to 1,000 calories or more — calories that probably equal half of your daily allotment. That's a large number to compensate for with extra exercise or cutting back on calories at other meals.

There's more content below this advertisement. Jump to the content.

Don't let your weekend turn into a food wasteland. A few smart steps can help you indulge without the calories or guilt:

Share that fudge sundae with your spouse or kids. Go for tiny tastes, like a mini-cheesecake instead of an entire slice, or a single square of chocolate instead of a whole bar. Eat a healthy breakfast to control your appetite. Eat more whole grains, fruit, and veggies as your day gets started so that you'll feel full longer and feel satisfied with small splurges. Split an entrée or skip the bread basket when eating out, especially if you want a taste of dessert. Limit your alcohol — drink water or another calorie-free beverage between drinks — or apply those calories to a food you'd enjoy more. Weihofen adds that it is important not to allow yourself to feel so deprived of the foods you love that you throw calorie caution to the wind come Saturday. "If you really have a taste for something, budget it in," she says. This may require a little research in terms of calories and portion sizes, but is worth it in the long run if you are able to stick to your game plan seven days a week.

Phew, Last day this week!

1.5 mile run
30 push ups
60 crunches
30 step ups with high knee
20 squat to press
60 jacks
3 way bicep curls with light weight reg, hammer and reverse curls 1 each for a set of 10
60 jacks
Repeat 1x
Cool Down
Stretch

Have fun! Tommorow is Superbowl Sunday, so eat lightly and have a great day off!

Day 12- Almost 1/2 way!
15 minute warm up/cardio
side lunge - jump squat- side lunge
squat with bicep curl
45 mini squats with front raises
60 jacks
20 push ups
20 mountain climbers
bicep curl with reverse lunges 30 seconds each side
100 crunches (NO BREAKS)

Cool down
Stretch

Have fun!

THURSDAY FEB 4,

20 MINUTES OF CARDIO
10 SQUAT JUMPS
10 PLYO JUMPS
10 PUSH UPS
10 MOUNTAIN CLIMBERS
10 PLANK POSITION LAT ROWS
10 JACKS
10 REVERSE CRUNCHES
REPEAT 2X
COOL DOWN
STRETCH

IT'S AN EASIER ONE TODAY, JUST ENOUGH TO GET YOUR BLOOD FLOWING!

Exercise of the day!

From the ACE Fitness Library

Exercise of the day!

Hip Rotations (Push-up Position)


Target Body Part: Abs, Butt/Hips, Legs - Thighs
Primary Muscles: Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Adductors, Obliques
Secondary Muscles:
(Synergists/Stabilizers) Rhomboids, Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids (delts), Triceps, Pectorals (pecs), Serratus Anterior, Rectus Abdominus (abs), Gluteus Maximus (glutes), Quadriceps (quads), Hamstrings
Equipment Needed: No Equipment





Step 1
This exercise is a dynamic movement exercise used to prepare the body for activity. As it involves a modification to a traditional push-up, it is highly recommended you master your push-up technique before attempting this exercise.


Step 2
Starting Position: Kneel on an exercise mat and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your abdominal / core muscles ("bracing")and glutes and quadriceps (butt and thigh muscles), and align your head with your spine. Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).


Step 3
Rotational Movement: Exhale and gently draw one knee up towards your chest, bending the knee and flexing at the hip. Do NOT allow your hips and low back to pitch upwards or sag down towards the floor.


Step 4
In this knee-tuck position, rotate your hips to move your bent leg across the front of your torso, but avoid rotating or dropping your hips. Continue to move until your hips cannot rotate any further. Your head and shoulder should remain level throughout the exercise. Pause very briefly.


Step 5
Rotate in the opposite direction (away from your torso), rotating until your hips cannot rotate any further without movement in your spine. Your head and shoulder should remain level throughout the exercise.

Uh oh, there were only 3 of you that clicked on the site yesterday--does that mean your not following the workout? It's ok to take a break every now and then, but let's go!

Wednesday Day 10... Looks as if we need to kick things up a notch!

Run 1 mile
30 jump squats
10 up downs
30 crunches
60 obliques (30 each side)
lunges with shoulder raises
60 jacks
Repeat 1x
4 minutes of boxing exercises
Boxing Bop and weave, jabs, upper cut, kick forward, kick backward
25 push ups

Cool down
Stretch

Good luck, let me know if you make it through!

Day 8!

Ok it's Tuesday, what are we going to do today my fitness friends?
We are going to mix it up a little!
Run 1 mile
Each 30 secs unless otherwise noted!
plyo dots hop 1 foot in figure 8.
standing supermans
suicide runs
25 push ups
60 jacks
15 swing kicks (like a boxing kick)
lat rows
tricep press
shoulder press
back extensions

Cool down!

Just some info!

Top 20 Fitness Trends for 2009
American College of Sports Medicine Survey Predicts Next Year's Fitness Trends
By Miranda Hitti
WebMD Health NewsReviewed by Louise Chang, MDNov. 5, 2008 -- Ready for a sneak peek at the top 20 fitness trends for 2009?

Those trends were ranked in an online survey by 1,540 professionals certified by the American College of Sports Medicine (ACSM).

Here are the survey's results, reported by exercise science expert Walter Thompson, PhD, FACSM, FAACVPR, Regent's Professor at Georgia State University:

Educated and experienced fitness professionals. Certification and accreditation for health and fitness programs and professionals are becoming more common.

Children and obesity. Fitness programs to address childhood obesity are a top trend for the third year in a row in the ACSM survey.
Personal training.

Personal trainers are becoming more accessible to more people, according to the survey.

Strength training. Men and women are lifting weights; staying strong while aging is increasingly part of their motivation.

Core training. This trend is about strengthening muscles in the abdomen and back to stabilize the spine.

Special fitness programs for older adults. This trend includes aging baby boomers, frail elders who want to get stronger for daily tasks, active older adults, and master athletes.

Pilates. Done on a mat or special equipment, Pilates trains the core muscles and improves flexibility and posture.
Stability ball. These big, inflatable balls (also called Swiss balls or balance balls) are used for crunches, push-ups, and other exercises. Staying stable on the ball is part of the challenge.

Sport-specific training. This trend is about athletes training in the off-season to build their strength and endurance.
Balance training.

In balance training, you might stand on a wobble board or use a stability ball to hone your balance. It's a trend for all ages, Thompson notes.

Functional fitness. A functional fitness workout preps your body for daily activities such as running for the bus or lifting groceries -- not just gliding along on the elliptical machine.

Comprehensive health programming at work. This trend is about improving employees' health -- and lowering employers' health care costs.

Wellness coaching. Wellness coaches support clients in making behavior changes for better wellness.

Worker incentive programs. Some employers are giving their workers incentives to make healthy changes.

Outcome measurements. This trend is about accountability and measuring progress toward fitness goals.

Spinning (indoor cycling). Spinning classes, fast-paced group workouts on stationary bikes, have been around for a while, but they're still going strong.

Physician referrals. Doctors are increasingly referring patients to health and fitness facilities, according to the ACSM survey.

Exercise and weight loss. Sensible or "sensationalized," most diets now include an exercise component, Thompson notes.

Group personal training. Groups of two or three people can often get discounts from personal trainers.

Reaching new markets. Thompson estimates that 80% of the U.S. public doesn't have an exercise routine or a place to exercise, which amounts to a "huge market" for the health and fitness industry.

Monday Let's go!!!

Good morning! Hope you all had a good weekend! How are you doing with the exercises? Email me and let me know!

10 minutes of cardio
20 plie squats
10 plyo jumps (onto stairs)
15 push ups
repeat exercise 2x

10 minutes of cardio
15 dips
10 push ups
20 walking lunges with bicep curls
60 reverse crunches
repeat 1x

5 minute cool down
stretch

Good luck. Remember, these workouts are designed to get you in tip top shape, you are exercising 6 days a week, so each session should last 20-60 minutes. If your not doing the 6 days a week with me, please share!

Yay day to play!!!!

No workout today!!!!! Take a day off and enjoy it! Everyone is doing a great job~ however I have not heard from a lot of you~ are you guys ok? Do you need me to come over and get your butts out of bed Monday morning?????

Have a nice Sunday, rest up and we will resume on MONDAY!!!

The 20's workout!

Get out enjoy a nice 1 mile jog!
20 push ups
20 jacks
20 squats
20 plie squats
20 bicep curls with lunges
20 jacks
20 standing supermans
repeat 2x
cool down!

Have you worked out with us everyday this week?
If you want to see real results, you have to make this commitment!

Day 5!

20 minutes of cardio

20 squats with bicep curls
10 side lunges
10 squat jumps
10 lunges with lat rows
20 dips
10 push ups
30 crunches
repeat cardio
repeat exercises
60 jacks
30 reverse crunches
stretch

Good Luck!

Day 4, give us more!

Today focus on Stretching, yes stretching...but I will not take it easy on you!
20 minutes of cardio

Hold each of these poses for 60 seconds..no cheating!
Mountain Pose
Warrior
Warrior II
Reverse warrior
Triangle
plank
downward dog
plank
downward dog
straddle stretch
chair pose
butterfly pose
10 minute cardio cool down
boat pose
30 crunches!
If you need diagrams let me know.

You think you will not be sore, but you will!!!

Yoga Journal - Revolved Triangle Pose

Yoga Journal - Revolved Triangle Pose

Posted using ShareThis

Yoga Journal - Warrior II Pose

Yoga Journal - Warrior II Pose

Posted using ShareThis

Yoga Journal - Warrior II Pose

Yoga Journal - Warrior II Pose

Posted using ShareThis

Yoga Journal - Warrior III Pose

Yoga Journal - Warrior III Pose

Posted using ShareThis

http://www.yogajournal.com/poses/sequence_builder/

Here is where you can find the list of poses!

Yoga Journal - Warrior I Pose

Yoga Journal - Warrior I Pose

Posted using ShareThis

Day 3 ...here we go!

Crank your motivating music...your gonna need it!
5 minute warm up
30 squat jacks
20 lunge kicks (reverse lunge with high knee)
10 squat jumps

30 squat jacks
20 lunge kicks
10 squat jumps

15 minutes of cardio

10 moving push ups (plank, push up, move forward repeat)
30 jacks
10 forward lunge with lat row (light weight)
60 reverse crunches
30 bicycle (abs)
10 swing kicks (stand with lightly bent knees kick out and over repeat)

Who's energized for the day?

Ok, who finished the workout today, let me know so we can motivate each other!!!! Also Email me your goal, weight and measurements so we can work together to help you accomplish your goal! Your weight and measurements will be kept confidential!

If you have not completed the workout, there's still time, let's go what are you waiting for???

BTW, I finished!

A WARM welcome!!

Welcome to my newest recruits Tim, Heather, Nikki, and Ronya!
A warm welcome back to my seasoned vets, Andrea, Debbie, Gary, Valynda and Carissa!
You have made the first step towards better health!!!
Please feel free to post comments, ask questions or email me anytime!!

Tuesday January 26th

So who did the workout yesterday???? I did, so I hope you did too!

Today's workout
45 minutes of cardio
20 jump squats
10 side lunges
30 crunches
30 sec plank
20 walking lunges with bicep curls
30 calf raises
Repeat exercises
Cool down
Warrior stretch
straddle stretch
butterfly stretch
bicep stretch

Good luck, get some good music going!!!
Let me know how your doing, either leave a comment here, or email me!!!

Monday January 25th

Welcome to Boot camp!
Have you taken your measurements?
Shoulders, Chest, Tricep, Waist, Hip, Quads?

Also only weigh yourself on Saturday mornings, before you do anyting else!

Here is the workout: only 30 days, so let's move it!

Warm up 5 minutes
Brisk walk/Jog/Run 1 mile
30 lunge kicks ( backward lunge and kick up)each side
20 push ups
20 squat to press (add dumbells if needed)
20 crunches
30 jacks
Repeat exercises
Cool down jog in place for 3 minutes
Stretch
See you tommorow!
Drink plenty of water and watch your caloric intake!

Boot Camp starts tommorow!!!

Check back tomorrow for your first Boot Camp workout!

Countdown Until Boot Camp 2 More DAYS!

TWO more days until The Online Boot Camp starts. If your interested in doing this online class please email me at fitzkids2@gmail.com and I will make sure you get the emails!!

There will be a 30-60 minute workout posted 6 days a week. SUNDAYS are always off!!

Diet and nutrition tips will be posted as well!!



***Remember take your measurements and a picture before you start so you can have accurate results.

****Weigh in Day will be Saturday Mornings.

Your target heart rate should be in the 75-90% range. To find out your range follow the steps below!

220 - age
Multiply by 75, 80, 85 or 90%
That is your Target Heart Rate!

example 220-30*.90=171
Your bottom range should be 75% and very top 90%!

Good Luck everyone!!!

The triumph of the size 12!

From the NY times. January 14 ,2010 Ford Model News

WHEN he met Crystal Renn for the first time last September over lunch at the Royalton in Manhattan, Stephen Gan, the influential creative director of fashion magazines like Harper’s Bazaar and Visionaire, had the same reaction as virtually everyone who comes face to face with the industry’s reigning plus-size model.

Remy de la Mauviniere/Associated Press
BEDECKED Jean-Paul Gaultier and Crystal Renn on a Paris catwalk in 2005.
“You’re not big,” Mr. Gan said.

Ms. Renn — 23 years old, 5 feet 9 inches tall, bra 38C, waist 30, hips 42, hair and eyes brown — is a size 12. Mr. Gan half expected Mae West. Photographs in the international editions of Bazaar and Vogue had so emphasized Ms. Renn’s natural curves, and in some cases exaggerated them with lighting and digital manipulation, that he imagined her to be much larger, with the personality of a vixen, rather than the breathtaking but normal young woman who had come to tell him her story.

Ms. Renn has heard this before. So-called plus-size models are constantly being told by editors and designers that they don’t look fat, which is meant to be a compliment, Ms. Renn said in her recently published memoir, “Hungry.” Still, it does become tiresome for a model who aspires to wrest fragrance and beauty contracts from women who are size 2 or smaller, she said. “It’s simply bizarre that ‘normal’ is the new overweight,” she wrote. “We’ve seen that super-skinny women can be as unhappy as the fattest fat girl. We know how awful it is to obsess about every calorie. We’ve just opted not to make ourselves crazy.”

Three years after the outcry over alarmingly thin fashion models led to an industry reckoning, magazines are making a point to include more diverse body types, especially those with fuller figures. So it has not gone unnoticed by Ms. Renn and the fashion industry that the backlash against skinny models has, in effect, given her career a major boost.

She is, from a high-fashion standpoint, “far and away” the most successful model in the plus-size division of Ford Models, said her agent, Gary Dakin. In the February issue of Glamour, she appears in an eight-page fashion feature on sheer clothes. For the March issue of the Italian edition of Vanity Fair, she was photographed, by Ruven Afanador, in a blond wig as Anna Nicole Smith. And she was described by Mr. Gan as the inspiration for making the new spring preview issue of V Magazine, an offshoot of Visionaire that he also edits — a “size issue,” including several portfolios starring plus-size models.

“It’s going to be a bit hard on the eyes for a lot of fashion people,” Mr. Gan said during an interview in Visionaire’s SoHo offices this week. “It was about dealing with a subject that in my world is such a taboo. In fashion, putting on two pounds is a taboo.”

The issue, whose images were circulated online two weeks ago, ahead of its newsstand appearance this week, has sparked countless discussions about broadening the cast of models in magazine editorial features, runway shows and ad campaigns. One of the V portfolios shows side-by-side images of Ms. Renn and Jacquelyn Jablonski, a size 2, wearing the same-size runway samples from Versace, Proenza Schouler and Dolce & Gabbana.

Some who commented on the Web said that they were pleased to see models with bodies that more women could relate to. But others complained that the images were exploitative, that they glorified obesity or were a publicity stunt. It struck many readers as patronizing to hold up Ms. Renn as an example of a plus-size body, given that the average American woman is a size 14.

Last Friday, Ms. Renn arrived for an interview wearing a cosmic glitter Maison Martin Margiela cat suit, a sleeveless cardigan from Preen, Rick Owen’s floppy boots and what looked like a bicycle lock around her neck. For all the appearance of success, she has had darker days, as chronicled in her book, in which she describes starving herself to be a “straight size” model, the industry term for girls who meet the prevailing standard of beauty, which is to say extremely thin.

It was not until Ms. Renn acknowledged an eating disorder six years ago and began to eat normally that her career took off as a plus-size model. While she embraces that label, she also sees it as a means of changing expectations among designers and magazines — and even the public — that models have to look a certain way.

Ms. Renn was born in Miami. Her mother, who was still a teenager, left her to be raised by her grandmother, Kathy Renn, a successful saleswoman of Mary Kay cosmetics with a pink Cadillac in the driveway. Ms. Renn came to know her grandmother as Mom, while her mother, named Lana in the book, remained largely out of the picture until her teens. When she was 12, Ms. Renn and her grandmother briefly moved in with Lana in Clinton, Miss., but their relationship ended with a violent confrontation.

She never knew her father. “I don’t have a picture,” she said. “I don’t even have a name.”

When a modeling scout told her she had potential provided she lose weight and shrink her hip size from 43 inches to 34, Ms. Renn saw a means of escape from small-town life in Clinton. On a regimen of Diet Coke and sugar-free Jell-O, she began by losing 28 pounds in three months. By 2002, when she moved to New York at age 15, she weighed 95 pounds and had lost more than 42 percent of her body weight. On her first day in the city, she landed a shoot for Seventeen.

The Triumph of the Size 12s
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LinkedinDiggFacebookMixxMySpaceYahoo! BuzzPermalink Published: January 13, 2010
(Page 2 of 2)



Kathy Renn, now living in Riverside, Calif., where she is the executive director of a nonprofit group, Fuel Relief Fund, said she always thought her granddaughter was in control of her diet and weight. “One thing about Crystal,” she said, “is she is very goal-oriented. When she set her mind to going into modeling, that’s what she did.” Although she followed her granddaughter to New York for several months, Mrs. Renn was not fully aware of Crystal’s weight struggles until she read the book.

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Enlarge This Image

Tony Cenicola/The New York Times
In a 2006 ad in Vogue.

Related
Fashion Magazine to Salute Large-Size Women (January 10, 2010)
Times Topics: Professional Models
Enlarge This Image

In a feature for the February issue of Glamour.
“It hit home, and hit the heart,” she said. “Basically, when it got down to being too much, she literally turned her life around.”

When the book was published last fall, Crystal Renn said, she felt that she was able to close the door on a period of her life defined by hatred of her body. Ford describes her as the highest paid plus-size model, although Mr. Dakin would not disclose how much she makes in commercial work for stores like Bloomingdale’s, Saks Fifth Avenue and her biggest client, Evans, a retailer of plus-size fashion in the United Kingdom. (Her total annual earnings are estimated to be in the high six figures.)

“I’ve always felt, in some ways, like an outsider,” said Ms. Renn, who now weighs about 165. “But that is the fashion industry. You know how that is. The creative one at the school, the outsider, the goth or the gay guy — whatever it is, they always get made fun of. I feel like they all got together and moved to New York City and made the fashion industry.

“And here I am,” she said. “I feel right at home, very much accepted and very happy.”

It is a perverse footnote to the scandal over skinny models that the smallest of changes in a magazine or runway show — the arrival of Lara Stone, a model with recognizable breasts, for example — can be viewed as emblematic of a new moral standard worthy of applause. When Glamour ran a single-page photograph of a voluptuous, unclothed model, Lizzie Miller, in its September issue, positive responses from readers flooded in.

“It was a reminder how much our eyes have become inured to a particular standard,” Cindi Leive, the editor, said in an interview at the time. “There were many readers who said they didn’t know what a quote-unquote normal body looked like anymore.”

THE rub is that many plus-size models complain that their images are often retouched as routinely as celebrity covers — only to make them look bigger. Ms. Renn said that she had seen images in which weight was added to make her appear to be a size 20, to be more appealing to larger customers. Jennie Runk, another size 12 model, admitted to Glamour that she sometimes wears padding for photo shoots.

To make the point of Ms. Renn’s size more provocatively, Mr. Gan said he told her: “I’d like you to flaunt it. I want to pump up the volume, so to speak.”

Asked about this, Ms. Renn said she understood the tendency to focus on her shape.

“Because I am a plus-size model, they like to make an example,” she said. “They see a roll, and they say, ‘Ooh, a roll!’ And they focus on it.”

In her book, she describes this as the fetishization of fat. “When designers and editors choose one fat girl to salivate over, and revel in her avoirdupois, I’m not sure how much it advances the cause of using girls of all sizes in a magazine,” she wrote. What she would like to see, in the interest of fairness, is those photographers and magazines making a point of not showing an image of a model whose ribs are showing.

“I’m fighting for something,” Ms. Renn said. “I believe fashion can be a place of diversity. It’s not going to happen overnight, but do you want it to?”