Negate it

Nothing is better than a little perspective.  All of us have busy lives so who wants to waste their time working out if they are just going to stuff their mouths with jelly donuts.  So here is a little perspective if you ate 1 serving of chocolate mousse it takes 60 minutes of ballroom dancing to burn it off...so now what??

Saggy knees?

You can get sleek knees with a good burn and a firm fix.  A mix of good cardio and strength training and good diet are a good fix for sagging knees.

Show off those stems!!!

Want killer legs to show off in your mini's this season?  Try this exercise:  One legged squats with a calf raise!!!  Make sure you repeat this exercise on both legs.

ASS Blaster

When taking the stairs take every other step!  You will burn more calories up to 90 extra an hour, than taking them one by one.  You use bigger muscle groups when you skip a step, since these muscles require more muscles to be active you end up burning more calories.

Gut Check!

Friendly bacteria in some yogurts speed stomach bug recovery by almost a day! Lesson learned get plenty of good yogurt in your belly.

Frenemies...

Your friends may be dangerous to your diet.  Instead of letting your friend sabotage your successes take charge.  Choose better restaurants, take part in activities that don't involve food or alcohol.  But most importantly express your concern and your desire to stay on track.  If this doesn't work limit your contact.

Size Matters

Most women say that what they weigh isn't as important to them as what size you fit into.  If being a size 2 means running on the treadmill for 2 hours a day they also say forget about it.

Curb it tips...

Next time the urge strikes to indulge try one of these tips.

Follow a schedule-eat every 3 to 4 hours and drink plenty of water.  This curbs appetite and keeps blood sugar at a healthy level.

Take a break-instead of hitting the vending machine on your break, go outside for some fresh air or take a walk.  Chat it up with a friend.  Change of routine can zap a snack attack.

Indulge a little-use your go to indulgence as a condiment.  For example dip your banana in chocolate for or for a salt craving have some lite microwave popcorn.

Head over Heels...

People who walked at least 6 miles a week reduced their risk of age-related memory problems by half.  Their brains had more gray matter volume after nine years than those who exercised less.

Laugh your butt off...

A good laugh can do more than just improve your mood.  A study conducted at Vanderbilt University in Nashville TN, found that laughing increased metabolism by 20%, and 10 to 15 min of laughing burned 10 to 40 calories.  Now this doesn't mean skip your workout but it is a great way to burn a few extra calories.

french toast or pancakes?

french toast has about 150 calories and 7 grams of fat, while a 6 inch pancake has appx 175 calories and 7 grams of fat.  the egg coating on french toast adds protein and moisture and you are less likely to smother it in syrup.  which is additional calories.

potato skins or chicken fingers?

if the potato skins have bacon on them go for the chicken fingers.  if you have the choice top your potato skins with veggies like scallions or broccoli.

nuts or dried fruit?

nuts! even though they are higher in fat and calories they are packed with vitamin e, fiber and protein.

smoothie or cereal with real fruit?

cereal! both of these options are good but most cereals are fortified with extra vitamins and minerals that most woman run short on.

we are gonna play a game!

for the next few days we are gonna play a game its called whats healthier!  lets start now.  a glazed donut or a bagel with cream cheese?  pick the donut, bagels are bigger and some are the equivalent to five servings of bread. 

Go with Grain

Oatmeal will keep you fuller than a plain bagel and is better for your ticker too.  3 servings of whole grains will cut your risk of heart disease by 15% and your risk of stroke by 25%.  Eat up!

Exercise is good for your mind...

A daily 30 min walk or a one mile run may be enough to keep your mind strong for years to come.  According to a new study at the University of Florida, regular light activity may decrease cellular aging in the brain.  Experts believe this type of oxidative damage plays a role in the loss of brain cells that contributes to Alzheimers and Parkinsons diseases.

Forgiveness...

So i just got off the treadmill and i decided that i needed to share something so very important that i realized.  Forgiveness is very liberating.  Forgiveness in every sense of forgiveness.  If you are putting off getting healthy i want you to think about something.  It is never too late.  Your body will thank you for every good thing you do to it.  Equally so it will punish you for the bad things too.  So many chronic conditions can be reversed or alleviated just by beginning a walking program.  So in a sense your body will forgive you when you start taking better care of it.  And in its own little way it will be kinder to you once you begin to be kinder to it!!! Have a wonderful evening everyone. 

Buddy up!

When you exercise with a friend or friends, it has been shown to help 66% of people maintain their weight loss.

walking or running off the bulge...

These are a few tips on how to put a boost into your walking or running routine.  Lean into your stride, this gives you more momentum.  Keep your abs tight, all of your movement should come from your core.  Flex your toes as you step this will help propel you forward.  Make sure you are challenging yourself, you should be winded even if you are walking.  Update your playlist, having more upbeat modern tunes on your mp3 player is more motivating.  If you can hike through the woods, doing so you burn more than 500 calories in an hour, if you carry a pack you burn even more.  

What to do at home?

So you want to get in shape but you don't have time or want the expense of joining a gym, no problem!!! All you need to have a great at home gym can cost you very little and is very easy to obtain.  Hand weights and resistance bands, balance board or bosu ball, stability ball, step bench and a yoga mat.  VOILA you have everything you need to start working out.  All these items can be purchased at Walmart, Target or Kmart.  So what are you waiting for?