Walk it off!

Adding 3600 steps to your day can help you about 15 pounds a year.  3600 steps  equals about 1.5 miles.

Eat to be thin!

Stock your cupboards with some of these healthy snacks that boost your metabolism: peanut or almond butter, high fiber whole grain cereal, veggie stix, almonds, walnuts, hummus, wasa crackers, whole grain bread, legumes, whole grain tortilla or pita bread, fresh fruits, ground flax meal, low sodium lunch meat, hard boiled eggs and non or low fat greek yogurt!
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5 Secrets to a Longer Life...

1.  Go to sleep.  Staying up late and waking up to early is hazardous to your health.

2.  Cultivate a sense of control.  When going after your goals know that you are the one responsible for reaching them. 

3.  Live independently within a strong community.

4.  Learn to worry less.

5.  Embrace spirituality (it doesn't have to be religion).

Best and Worst Reasons to Workout

These tips will make it easier than ever to stick to your workout regiment.

Best motivator-You can actually eat.  Working out increases your need for lean protein, whole grains and healthy fat.

Worst Motivator-You see exercise as an excuse to eat whatever you want...which is completely false.  Feeling like you can just dive into what ever you are hungry for just fills you up with empty calories that lack any real health value.

Best-You want to change your body which feels good and can actually take 4 to 6 weeks for muscles to take shape.

Worst-You think the more it hurts the better it is for you.  Which is completely false.  Torture is never good.

Best-You sleep better.

Worst-When you are tired you think a workout is more important than a nap.  Sometimes your body really needs rest.

Best-You will seem smarter kinder and more confident.  It will improve the way you carry yourself.

Worst-Your mother, boyfriend or husband signed you up for a trainer :( this is the worst of all.  Because like anything, you wont change unless you are truly ready. 

your mind set matters

Eating right and exercise matters! Don't get me wrong but don't ignore the power of the mind.  You could be your own worst enemy. 

1.  Be positive, thinking over and over again something will happen can, well help make it happen.  Retrain your brain to push out the negative thoughts. 
2.  Get visual, have a very clear image of what you want to achieve.  Every time you visualize what you want to achieve your unconscious mind gets a better idea of what it needs to achieve. 
3.  Keep a happy list, make a list of what goes right.  If we focus on what goes wrong we dwell and get in the dumps.  Looking at the positive is very empowering. 

Excl Fitnss: Make Food Fun

Excl Fitnss: Make Food Fun: "Here is an idea for couples or roommates for single foodie friends. Make food fun. Save money cook at home. Here is an ide..."

Make Food Fun

Here is an idea for couples or roommates for single foodie friends.  Make food fun.  Save money cook at home.  Here is an idea.  Once a week sit down and pick out 3 or 4 recipes for delicious meals to make at home.  Make a grocery list and take a trip to the store to pick up the freshest ingredients.  Then either work as a team or treat each other to a home cooked meal.  Save the leftovers for lunch or dinner on a busy night!  It is delicious and nutritious. 

Try this

When I work with clients, I very rarely count reps.  I time them.  My reasoning for this is because as you improve you make the exercise more difficult by adding more weight and more repetitions in an alloted amount of time.  So its challenging without challenging the mind to get over it.  Also, I am constantly telling my clients it is quality over quantity.  I hate seeing them hazardously going through motions just to get it done.  GRRRRRRRRR! Give it a whirl and see what you think.  Have a great day!

Thought for the day

"Be who you are and say what you feel because those who mind don't matter and those who matter don't mind."- Dr Seuss
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Slimming supplements...

If you are working out and watching your diet but still not loosing, you might want to think about a few key supplements.  Some of these are hard to get from food alone.  The benefits go beyond weight loss, they include stronger bones and a healthier heart.  Vitamin D, vitamin C and calcium. 

Fridays message...

Well today is simple.  Get up get off the couch and go enjoy this gorgeous weather that mother nature has blessed us with.  I mean it.  Today is February 18, its going to be almost 70 today!!! I have to work all day so I made sure i got up and was out to play by 5 am!

Change...

I don't think there is a person in the world that can't think of one thing they would like to change about themselves.  Bad habits can be one of the most ugliest demons we carry with us.  So I have been thinking about this a lot. A habit that you want so badly to change is a burden you carry with you.  It is ugly and makes you feel disappointment when you give in to temptation or slip.  Think of it this way, you are bigger than that demon.  You don't need that cookie, piece of cake, that last drink or that cigarette.  Mind over matter.  It won't kill you to stop and you will survive and be so proud of yourself for doing so. 

Health and wellness as a natural cure

I understand the marvels of modern medicine. The things they do are amazing. I also know the amazing properties of health and wellness, mind and body. So, while having a good relationship with your doctors is important, finding a cure for what ailments you might have can be as simple as diet and exercise. So before you begin popping 8 perscriptions a day, try working out and eating right and you may be pleasantly suprised with the outcome!
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Adventure Run...

I don't know if I am allowed to do this but I guess I will deal with that later.  Mills Adventure Running are holding one of their Adventure Runs on  Saturday May 14, 2011 at Lower Allen Park. What is an Adventure Run?  It is a 2.8 mile run with obstacles throughout.  This adventure run benefits the Wounded Warrior project.  The Wounded Warrior project provides assistance to our wounded soldiers.  You don't need to collect money you just pay the $40 registration fee.  There are prizes but really it is a lot of fun, and what better cause to give to then to the men and women who have given so much for us.  Check it out at www.millsadventurerunning.com and www.woundedwarriorproject.org. 

put me in my place

Since I have decided to share more of my personal stories, why not share this one.  My mother bought a cherry pie from the ladies at the church.  She gave it my husband and I. I in turn gave half of it to a friend of mine because the last thing either of us need is a cherry pie laying around.  Well, last night after dinner he asked me to get our half of the pie out.  To me that means we get to enjoy some of it.  I only wanted a few bites.  So while he was sitting on the couch. I got a fork out and had 4 to 5 bites.  He got off the couch ran over and started spazzing out that I was hogging up the whole thing.  I was humiliated and defeated.  This all coming from the guy who would eat a half gallon of ice cream in one sitting.  I really don't think he meant to hurt my feelings or make me feel like dirt.  I just think he was "protecting his territory". So in the mean time, I had enough and I went to bed.  It was 8:30, honestly I had nothing nice to say and didn't want to say anything that I would regret! This morning I wake up at 5 am to take the pups to the park and go for our 3 mile walk.  What I realized was that I wasn't as upset about what he said, that is his issue. I was upset that I let him make me feel that way.  So lesson learned, don't ever let anyone make you feel like less of the awesome person you truly are.  OH and also, he ate the rest of the pie, hope he can live with that. 

Food at home!

Food at home is usually one of the best choices someone that is watching their diet can make.  Mainly because you have total control over what you are putting in your bodies.  Another benefit of eating at home is saving money. I know personally, my husband and I can average a $40 tab when we go out for one meal.  When I grocery shop for one week that is half of the bill.  So to put it to the test, I decided to make as many meals from fun healthy recipes I found at home for as long as possible.  So far in the past two weeks we haven't gone out to eat once, due to leftovers and such.  I feel great and my wallet thanks me too.  The only draw back is unloading the damn dishwasher haha! So I challenge you to try the same you will feel so good! It is also something you can do together and have a lot of fun in the process!

My own personal struggles...

I think one thing I can do to make this thing all a little bit more attainable for my readers is to include some of my own personal issues.  I like to think that I am very approachable and have all of my own issues.  My biggest issue is that I have the hardest time making the time for myself.  I have two jobs and tons of stuff going on in my own life just like everyone else.  I even went as far as sitting down one day and writing out my schedule for everyday of the week, hour by hour.  I lived by it for 2 days until I slipped and made myself so upset that I felt extremely disappointed in myself.  But i decided that I will do the best that I can do everyday.  Even if that best means I have to stop and take a nap. 

Do as I say?

They say that doctors make the worst patients.  Well it goes along with the adage,"do as I say not as I do".  So i got my own words thrown back in my face yesterday.  I was sick for two days, and on day two I was refusing to cancel appointments with clients.  I hate canceling. I have an obligation to my clients regardless of what is going on in my own life.  Until yesterday, when I packed it in and went home I fell asleep around 9 pmish.  I didn't open my eyes again until 7 am and it was fantastic! I want to thank my little friend for putting me in my place haha!

Leave your desk...

47% of workers almost always leave their desk for lunch which is awesome! If you are one of those who do not leave their desk try doing so for 10 min at lunch time.  You will return with more energy and less stress!

Diet soda is ok right?

Quit drinking diet soda for the simple reason that it makes you crave sugar. 

love carbs?

At least 80% of your pre-workout meal should be carbohydrates. Try a non-sugary cereal and milk and a banana or an English muffin with almond butter and honey.

Cheating can be a positive thing...

Allow yourself two cheat meals a week.  Not an entire cheat day because when you wake up the next morning its hard to get back on the wagon AND you feel like garbage.  It serves as a positive motivation and tricks your body into burning more fat during the week according to new research. 

Slow down your drinking...

Resist the urge to gulp your water bottle's entire contents at workouts end.  Sip no more than 16 ounces an hour.  More than that you may pee all the benefits away. 

Lift weights to lose weight

Strength training makes you burn more calories overall than cardio alone. It has been found that women who lifted weights three times a week for 25 weeks lost an average of 4 pounds more body fat.

Embrace the pale...

Using a tanning bed before you're 30 ups your skin cancer risk by 75% according to the International Agency for Research on Cancer.

Count on you

Its ok to want support from the people you love that surround you. If you can't love and support yourself who can you count on! Now give yourself a hug because everyone is beautiful and amazing in their own way!
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Heart burn...

If you are feeling the burn of heartburn, sleep on your left side.  This restores the curve of your esophagus which helps block stomach acid from creeping up.