On the Road again : Low Carbin' It !

Sunset over Forney, Texas...


My travels this summer take me to a quaint little town in Texas called "Forney." Why here you may ask ? It 'antique' heaven ! Lots of little shops, makeshift antique barns, roadside antique thrift stores.. you name it, they have it. My twelve year old is an antique maven of some sort -- thanks to his crack knowledge (from his grandpa, of course !) he can tell you just about anything and everything he can about antique bottles and signs, glassware, etc. He is quite enthusiastic about it as well. I'd like to call this little town of Forney his 'honey hole' :)

I'm doing quite well low carbing. Ate a little something for breakfast and left my hometown for a little 8 hour or so drive up here. I am very thankful for my Glucerna bars.. as I call it 'protein on the go'. I also liked the fruit and walnut salads from MacDonald's'. I've learned in moderation for this product though.. it's high in 31 carbs, so I usually share it with Sean, or just eat 1/2 of it at one sitting, and then eat the other half. For lunch, I had a Mc Donald's chicken salad.. although I think they gave me crispy chicken (grilled is my fav), I was hungry enough not to let it bother me.. Ranch dressing to top it all off.

Tonight, I settled up front of my hotel, to a friendly little chicken place. One seasoned breast I exclaimed to the friendly cashier, who looked at me in bewilderment, only to acknowledge that 'all breasts tastes the same'.. HMMM I thought.. am I missing my Popeye's ALREADY lol... SO I devoured the chicken breast... and some unsweetened tea.. and tried a few of the okra on the side... not bad for country eatin.

I was able to get in a good one hour workout at the local gym.. Will probably ride the exercise bike tomorrow morn here at the hotel.. I'm an early bird.. always have been... great way to start off the day :)

How is your summer going ?

Three Workout Mistakes that Slow Metabolism

Three Workout Mistakes that Slow Metabolism




by the editors of Prevention Magazine

Exercise is the single best way to torch more calories all day long. Don’t let these mistakes rob you of your postworkout burn.



Mistake #1: You're in an exercise rut

When you do the same activity day after day, week after week, your mind isn't the only thing that gets bored—your muscles do, too. Whether you take the same daily 30-minute walk around the neighborhood loop, or do a few sets of the same old strength moves, after a while your body stops being challenged and your results plateau.

Correct it: Change things up. Go for a hike on the weekend instead of doing your usual power walk. Find new strength moves that work the same muscles. Try a new type of exercise by slipping in a workout DVD. Any little way to mix things up and challenge yourself with something new is a step in the right direction.

Give your routine an instant boost with these 13 new outdoor workouts.

Mistake #2: You're a slave to cardio

While aerobic exercise is good for your body and soul, if you don't balance those workouts with some strength exercises, you're not only compromising your results but missing a key component of health and fitness. Resistance training—weight lifting, or strength training—is the only way to increase lean muscle mass and lose stubborn bulges. That's important on many levels, especially as we start to get older. (Video: Strength-train at home without heavy weights.)

Starting in their 30s, women lose about 1/2 pound of muscle a year. (Men usually hold on to muscle longer, but the rate of muscle loss speeds up dramatically after age 60.) Because muscle burns calories even when at rest, losing it will noticeably slow metabolism. This is one big reason many of us see that "middle-age spread" beginning in our 40s.

A study from Skidmore College found that exercisers who combined cardio with a high-intensity, total-body resistance routine lost more than twice as much body fat—including twice as much belly fat—over 12 weeks as those who followed a moderate-intensity cardio plan. (Search: New fitness plans.)

Correct it: Substitute a couple of strength sessions for cardio days. Lift weights at least twice a week, hitting all your body's major muscle groups.

Mistake #3: You're stuck in a "fat-burning" zone

If you hop aboard a treadmill, elliptical trainer, stair climber, or other cardio machine at the gym, you may see a programming option that allows you to stay in a "fat-burning" zone. It's based on the fact that at lower intensities, the body uses a greater percentage of its fat stores for fuel. Sounds great! You don't have to work as hard and you're sucking some of that fat out of your belly, butt, and thighs.

But do the math and you'll see the problem. At a lower intensity level, your body will indeed burn a higher percentage of fat than carbs but still burn fewer calories overall. Here's an example. A 150-pound woman who walks on the treadmill at 3 mph (a 20-minute mile) burns about 112 calories in 30 minutes. At this moderate intensity, she burns about half of those calories from fat, or about 56 fat calories. If she were to take that workout into a brisk walk for 30 minutes at 4 mph (a 15-minute mile), only about 40 percent of her calorie burn might be from fat. But she'd be burning more calories overall—about 170 in those 30 minutes, or about 68 calories from fat. (More: Get the complete Turn Up Your Fat Burn Plan today!)

Correct it: Burn more calories and make more of those calories come from fat by increasing your overall effort. A great way to achieve that is by doing intervals—periods of higher intensity followed by a slower recovery pace.

Glorious Glutes for a Sunsational Summer

Glorious Glutes for a Sunsational Summer !!

Best Butt Workout --
Look Better From Behind! (webmd.com)


With beach season upon us, do you like what you see in the full-length mirror?

This week, Pamela Peeke, MD, shares her secrets for gravity-defying glutes!



We’ve begun our Beach Mind Beach Body journey, but this time with a mental and physical twist.

Instead of obsessing about body parts, I’m asking you to engage your mind to see how your lifestyle behaviors are reflected in how you look and feel. If you do, you’ll experience a royal win win — by being more mindful of your body all day, your body will benefit by all of that attention. You’ll look great and feel so much better. This week we’ll use your beautiful behind as a case in point.

Hey, call it what you want — behind, booty, derriere — those soft pillows of feminine flesh serve you well all day. They power you out of chairs, up the stairs and straighten you up after tying your sneakers. I’ll bet you didn’t know that the gluteus maximus is the largest muscle in the body. Keep in mind, that, like all other muscles, if you don’t use it, you lose it. Simple routines that anyone can do will keep your rear end from sagging into those less than attractive rolls of bountiful butt straining your pant seams.

Many of you have a love-hate relationship with your butt. Well, that ends now. It’s time for you to express your own Glute Gratitude. Yep, let’s take what you’ve got and appreciate and optimize it.

Staying consistent with my MIND MOUTH MUSCLE template, you’re going to enter this third week with Power MIND. As I’ve noted in the previous blogs, you’ll fight any urge to default back to self-denigrating comments about your body. We’ll have none of that! Instead, this week you’ll say, “I’m smart, beautiful and fun and this week I’m going to practice body gratitude.” Every day, wake up and appreciate all of the body parts that work. Stop concentrating on what you can’t do, and pay attention to what you can do. This is especially true for as you age. Joints are creaking and there’s that recurring pain. Adapt and adjust and be happy you’re here today to rock and roll through another 24 hour life adventure.

Moving to the MOUTH, how about a few simple tricks to help you with the cravings that can destroy your best beach body intentions? Get over the urge to splurge by:

1) Medicating with Movement: Stop using food to anesthetize your stresses. Instead, get up and move. Research has shown that when that creepy craving starts to hit, you should hit the road. All it takes is 15 minutes of walking to increase levels of both the pleasure chemical dopamine as well as the mood modulator serotonin. In combination, they help you win the food fight.

2) Pound down the Protein: Got a craving? Grab lean protein all day long — for meals and snacks. Protein helps to curb the “I’m starving and I need to eat everything that’s not tacked down” hunger hormone, ghrelin. Avoid only eating protein at main meals. If you include protein in your snacks (low fat dairy, peanut butter on apple slices), you’ll keep this hunger hormone in check all through the day.

3) Substitute: Hey, it’s OK to have a treat every now and again. When you do, how about creating a tasty, healthy “cheat” by doing simple substitutions. Instead of grabbing something with boatloads of addictive refined sugar, make a fruit parfait with fresh berries and yogurt. Forget the potato chips and instead have hummus and carrots.

Now it’s time to honor that gluteal MUSCLE. I love these exercises because most are simple and easy to do throughout the day. Remember to always check with your medical team before you engage in any physical activities, especially if you have a medical and/or physical condition.

1) Stop Sitting So Much: Get up more often throughout the day. Walk while you talk on the phone. I always recommend standing and moving every 30 minutes. You’ll increase your fat burning metabolism as well as engage your muscles to keep them firm and fit.

2) Stay Mindful of Your Rearful: As many times as you can, become mentally aware of your behind and as you do, contract your glutes. You can be standing in line, walking up stairs or running to the bus. Pay attention to how they feel as you move. As I noted in a previous blog, engaging your core throughout the day keeps your posture upright and makes you appear taller and slimmer. The same is true for the glutes. Become glute aware!

3) Burn Your Butt Fat: As you proceed to do some of the glute exercises, just remember that in addition to strength training and good nutrition, you absolutely need to be doing regular cardio (goal is to burn 400 calories each session) with intensity intervals. That means when you hit the hills by increasing your treadmill’s incline, you’ll cook a ton of calories compared to simply walking on the flat. Crank up your treadmill’s incline to 5%, walking at a pace of around 3.5-4MPH and you’ll burn at least 350 calories per hour, which is a 64% increase over walking on a flat surface. Or ramp up the speed with which you walk. Intensity intervals simply mean adding hills and/or speed every now and again to your workout. Check out the WebMD resources on how to do interval training.

4) Butt Blasters:
Backward Leg Toe Touch and Lift: Stand behind a chair, toes facing forward, with both hands placed on top of the chair for stability. Keeping both knees straight, extend your left leg back pointing your toes with your big toe is touching the ground behind you. Gently lift your left leg about 30 degrees off the ground without bending your knee. Tighten your glutes and hold for a count of 10. Bring down and touch the ground with your pointed big toe and lift right back up for another count of 10. Repeat this 5 times and switch sides.

Donkey Kick Crossover: Grab a mat and get on all fours with your hands under your shoulders. Keep your left knee and ankle flexed as you lift your knee to hip level behind you. Hold for a count of 5 and bring down, touching the mat briefly and lift again. Repeat 5 times and switch sides.

Butt Bridge: Lie face up on a mat with knees bent and feet flat, arms by your side. Left hips slowly off the floor, forming a straight line from knees to shoulders. Tighten your glutes and maintain this bridge position for a count of 10. Bring your butt down for 10 seconds and lift back up again into bridge position for a count of 10. See if you can do it for a count of 20. Repeat 5 times.

Sizzling Squat: Stand with your feet shoulder-width apart. Engage your core abdominal muscles. Place your hands behind your head, elbows out to the side. Squat down, never going beyond a 90 degree angle to your lower legs. For novices or anyone with knee issues, just squat down enough to feel your glutes engage well and hold for a count of 3. As you stand up, for an added twist, rotate your trunk to the left and lift your bent left knee in front of you. Return to squat again. Switch sides and repeat. Do this whole set 5 times.

Invisible Chair Wall Squat: You can do this anytime and anywhere there’s a wall. Standing straight, place your back on a wall. Squat down as previously described, and imagine you’re sitting on an invisible chair. Squeeze your glutes. Hold for a count of 5-10 (or 20 for the advanced), and stand up. Rest for 10 seconds and repeat 5 times.

Everything I’ve described is simple and doable. So, do it already! Summer’s around the corner. That’s your “bottom” line! Next week, we’ll move upstairs anatomically to help you with your right to bare strong and fit arms for a sensational season. Keep it going everyone!

Low Carb Recovery

I received an interesting email today. A friend from the gym wanted to know how I could take two classes and then go home to 'work' some more ?? I explained to her that it's all about RECOVERY...



In Sage Rountree's new book The Athlete's Guide to Recovery, Rest & Restore for Peak Performance, he explains how its harder to RECOVER than it is to Exercise.. it's about finding the balance between working enough and resting enough. You should treat recovery as an extension of your training.. Say if you are passionate about Bodypump, then you should be JUST as passionate about recovery ! "You have to go easy to be able to go HARD." Now it's starting to make sense.

Paying attention to recovery takes time and discipline. Of course our idea of recovery may be to kick back and relax, watch some television, while folding laundry AND checking the facebook account. NOT> The body needs to have quite a fine balance between work and recovery. "You can drive a car across the country, and then get in the car and drive the next day.. You can't do the same thing with the body. Use your energy where it is best spent. When you rest, REST.

I'm only on chapter 11 in the book, but I've learned SO much already. Rest involves planning workout days and REST days. He talks about the importance of breathing and work load. Each chapter is delegated to a section that stands alone. Hard work tears down the body, but REST allows the body to repair itself and come back stronger than before.

I found this book a valuable resource. In the back there are charts and such. Whatever you need to know about recovery, you can find it here... Definitely a good read, OR a gift to a person in your family... :)

School is almost over.... Low Carb summer is HERE !

One more day of school left ! YEAH ! Had a great day today ! Was at my son's 6th grade achievement awards. He did extremely well. Finalized some papers with other students... Low carb summer is HERE. Are YOU ready for it ??

Chris and Darrell worked us hard at Bodypump. Afterwards, I did Bodyflow . I think I'm bodied out !! All my muscles feel lengthened until they feel like they are gonna pop .. FEELIN' THE BURN... defining that lean muscle tone... YEAH..

It's amazing how workouts make you feel... and the feeling lasts a very long TIME !

Low Carb Container Planting !!

What do you do with 24 empty tubs of molasses ? Low carb container planting of course ! We started planting on May 13, 2011

What started out as a simple project to teach my 12 year son, Sean, how to garden, is turning out rather nicely ! My father in law is passing down his gardening tradtion, and teaching us how to container plant.




We started planting in smaller buckets...




Then my father in law suggested doing it on a bigger scale ! Soo just HOW is it done ? The secret to this low carb gardening is to use these huge molasses containers, they feed the cows with out here. Then get a good mixture of soil and manure... and you are on your way !@!

We are planting seeds.



I think one of the more interesting is the shallots (green onions)..


You know the containers that a package of 50 CD's or DVD'S come in ? Well, we turn it upside down, put some holes in the bottom, moss, then the fertilized soil and then the shallots.. and put it up on the fence.. wallah !! lol



We are planting shallots, potatos, bush beans, carrots, spinach, radishes and beets.. I'll have to take some current pictures for yall.. as the beans are starting to come up already. I've had these pictures in my camera , waiting for some TIME to write this article...

So what are YOU waiting for.. you can plant ANYTHING you like just use your imaginations and EMPTY CONATINERS...

In a later blog, I'll show you how to cook and store them in the freezer for year round fresh veggies.. !! Enjoy !

Today's Exercise and Low Carb Tally...

Cheese (2 Carbs), Wheat toast (16 carbs) strawberries (four carbs) 2 slices cheese (2carbs) Blueberries (4 carbs) banana (17 carbs)

For Lunch I had a grilled Chicken Salad from Mc Donald's.. 11 carbs

Ate a protein bar after RPM and Body pump tonite.

RECOVERY PLANNED FOR WEDNESDAY !!!

Have a great evening !!






Continuation of the other post...

Exercise with RPM and Bodypump...

Bodypump -- Pay CLOSER attention next time !!

It has been a great evening !! I rode with the pack for RPM (spinning ) class. Survived Darrell's class... Two bottles of water and a protein bar later, Bodypump (weightlifting class began)... I was doing FINE until the Cowboy Casanova song came on... then all hell broke loose.

If yall are regular readers of my blog, you'll know about five years ago I had a flu shot that went bad. I had an adverse reaction to the vaccine, and was injected into the nerve. Anywho.. to make a long story short, the result of this was 18 months of physical therapy, as my left arm hung like a stroke victim and refused to budge..

Well, I changed weights.. was casually talking to my workout partner and all of the sudden the song began... I was off centered when lifting the bar, like a drunk person ! I could not understand why the bar was leaning to one side more than the other, and apparently my left arm could not bare the load of the weight. My first thought was perhaps I came up TOO much on the weight for this set.. but then as I glazed in the mirror, I wondered what the heck was goin on ?

I was off centered.. the bar would not cooperate, nor would my left arm... so I stopped, readjusted myself.. tried to lift the bar and the same thing happened ! I thought perhaps my left arm was having spasms, reminscient of the old days when I could barely lift if past my navel...

Upon CLOSER INSPECTION.. I found out the culprit ! I had put different amounts of weights on the end of each bar. My LOAD WAS INCORRECT.. DOH !!! I was humiliated.. lol. I can laugh at it now .. but during the time it was happening, I thought I had lost all strength in that left arm. LESSON LEARNED : PAY ATTENTION ! LOL

Diet and Exercise Tally for Today

I did two Bodypump classes today. For Lunch I had Mc Donald's chicken salad. Some blackberries for a snack.. Protein bar after pump classes.

Going tomorrow for RPM and Bodypump.

Spent the weekend in Gulfport. It was very nice and relaxing... :)

Hope everyone had a really nice day !

Recovery day, & Today's Carb totals...

Today was my recovery day.. Worked very hard yesterday...



Hi ! It's been a very busy day here in the Big Easy. Temps are 10 degrees hotter than they were yesterday. I walked earlier this morning for about 20 minutes around my town. For breakfast, I had a piece of wheat toast with cheese, and some mixed blueberries and blackberries. Totoal of about 18 carbs.

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For lunch I had a small portion of potato salad and some turkey stew. No ideas how many carbs.

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Was at the ballpark this evening. My son's team placed second in the American league baseball championship. (or so the trophy tells me so !)

Today's Diet and Exercise Tally...

Today's lunch consisted of one cup of tomato soup.. (20 carbs). Handfull of blackberries (8 carbs), Wheat toast (11 carbs) Cheese (one carb) total = 40 carbs

I had a really nice day today. Temperature outdoors were nice and cool. I walked around my hometown for about 40 minutes, slow and steady. I took a Bodyflowclass tonite for an hour at Anytime Fitness.

I started drinking Chamomile Herbal Tea before bedtime... to enchance my sleep.

Feeling good this evening. Everything is stretched out.. and ready for a nice long nap LOL... Have a great evening !!

If The Shoe Fits !! -- Weight Loss and Shoe Size.. it DOES really matter !!

You may be asking.. what does one have to do with the other ? As pointed out to me by my instructor, Darrell.. when one is dieting, things shrink. I agreed somewhat, as my wedding ring no longer fits. My clothing does not fit.. Nothing fits anymore. He mentioned that I probably would need to have my feet measured again to get a correct shoe size. I was like WHAT ??

It's true. Along with choosing great low carb foods with our diet, comes wearing the correct shoe size. This is very important in exercising. I found this out when I started noticing that the width of my shoes we puffing up when I would go down to do squats in weight lifting class ! My feet started to hurt as well... Like riding a bicycle with a flat tire. The performance did not work well.

I asked my friend, Dr. Michael Hellemn just how this happens. He suggested that foot does not spread as wide because there is less weight pushing down. "Human bone also adapts to the pressure put on it. If the bones in the foot and leg are carrying less weight, they will grow smaller. Not sure if the reduction in size would be significant enough to notice."

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I know from experience in RPM and Bodypump that even if you're doing everything else right, your efforts can be undermined by improper (wrong sized) footwear. Working out with the wrong shoes increases pounding on the joints, and can lead to injuries like plantar fasciitis or tendinitis.

The key is to choose a shoe that is specific to your activity and that suits your particular foot. Shop at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. There are specific shoes for biking (RPM)
that you can purchase from biking stores.


So there you have it. Time to try on shoes, get the correct size, and have that perfect work out !!

Thanks Mike and Darrell for your input on this important subject !!

3 Essentials for a Beach-Ready Body

http://blogs.webmd.com/pamela-peeke-md/2011/05/beach-mind-beach-body.html





Webmd.com has a great article on how to create a Beach Ready Body. Enjoy !

Everyday Fitness

with Pamela Peeke, MD, MPH, FACP

Living life to the fullest is all about striving for a mind-body balance every day. Achieve a mental, nutritional, and physical transformation for life with tips from wellness expert Pamela Peeke, MD.

Monday, May 9, 2011

Beach Mind, Beach Body

Photo: iStockphoto

Everyone take a deep breath. It’s May and this year we’re going to approach the BB (beach body) issue differently.

Instead of horrified cries of: “OMG I…

a) Should have stuck with my New Year’s resolutions, which were last New Year’s resolutions, which were the year before resolutions…

b) Can’t look in a full length mirror naked without conjuring up visions of the latest episode of Heavy;

c) Am facing another spring and summer wearing dark hide-it clothes;

d) Will withdraw from fun social events, skipping the pool or the beach;

e) Will spend another year hating my body and myself.”

You’re now going to hear: “Hey, OK I need to work on my body. But, I’m ready and willing to do the work. I love myself and want to take care of this precious body that I’m so grateful for. I know I can do this.”

Alright, it’s official. We’re done with the negative and hopeless attitudes once and for all. I’ve got a better way to help you achieve a healthier, more fit mind and body. It’s finally time you got to enjoy the warm winds, sunny skies, sandy beaches and tons of pool time. So, let’s get started.

For the next six weeks, I’m going to use my trademark template — MIND MOUTH MUSCLE — to walk you through a new way to hit the deck running as the spring and summer months embrace us. Ready to get started? OK, here we go. Any journey always starts with the mind. You need to direct your mind into a powerful, positive and proactive place.

MIND

Take the BMBB commitment today: Remember this is a Beach Mind Beach Body experience. It’s high time to bag the toxic self-speak and replace it with endless self-support. Quit comparing yourself to every Tom, Dick, Tracy and Debbie in town. Pay attention to you. Commit to loving and supporting you. Repeat after me: “I commit to avoid negative self-speak. Instead of getting down on myself about my body, I’m going to celebrate what’s good about it. I will not engage in self-loathing, but practice self-love and appreciation. I will strive to stay focused on my goal — a healthier mental attitude about my body, and a fitter body.” Let’s get real. Of course you’ll have downer days when you’re tired and overwhelmed and you’ll default to feelings of helplessness, hopelessness and defeat. That’s completely understandable. Heck you’re human for crying out loud. The key is to regroup as fast as you can, and minimize any Toxic Speak and self-destruction. Get some sleep and turn it around. You can do this.

Know the Difference between Fantasy and Reality: Got an extra 50 on board? Newsflash: you’re not dropping it all in 6 weeks. However, you’ll remove some excess fat and build muscle, and keep it going long after this wonderful BMBB campaign. The goal is to lay down a foundation of healthy lifestyle habits that you’ll hone and sustain for a lifetime. So don’t believe all of the cheesy ads promising overnight success. Stay mindful of reality and the truth. Every journey begins with that first crucial step in the right direction. One of my favorite Peekisms is: The greatest stresses of life come from unmet expectations. Be careful to establish reasonable and attainable mini-goals. Huge success is always built on the achievement of these smaller milestones.

Know Your Numbers: To monitor your accomplishments as you go along, you need some kind of measureable outcomes. This may include blood sugars, blood pressure, and cholesterol levels. Regarding your physical body, you can do this any way you want to. Freaked out by the scale? No problem. You can whip out a tape measure and record your tummy (across the belly button) circumference, along with hips, thighs and buttocks if you wish. Write it down as you’ll be coming back with future updates. As well, you can also use my infamous clothes-o-meter. Simply take a piece of clothing that you’ll fit into after removing 5-10 pounds (women — a pair of jeans, men your belt), pull it out and keep it front and center in your closet so that it greets you every day. Trust me. If the clothing is getting looser, you’re doing just great. Or, for you folks who want to, get a body fat scale and measure your total body fat along with weight and tape measurements. The bottom line is that you need something to compare in order to track progress over time.

Develop Stress Resilience: So you’re cruising along and doing pretty well with your program and kapow — stress smacks you right in the face. Here’s my golden rule: The key to survival is the ability to adapt and adjust to life’s stresses without resorting to self-destruction. Life presents endless opportunities to adapt and adjust. So many folks get derailed when they become paralyzed when something changes in their lives — a tough project deadline, your boyfriend/girlfriend drops you like a lead balloon, an ankle sprain. Create a New Normal and develop a strategy for surviving. Get help and support when you need it. As you regroup, continue to take care of yourself as best you can. You’ll get over the hurdle, I promise you. Use every single challenge in your life as a golden opportunity to refine your adapting and adjusting skills.

Reward Yourself: Every single action you do in your life is associated with some kind of reward or you wouldn’t be doing it. You brush your teeth to avoid another painful trip to the dentist. You dress to the nines in anticipation of an awesome date with someone you love. A tsunami of the brain chemical dopamine floods your mind and body with feelings of pleasure. You feel terrific. So, as you commit your 6 week plan to paper (or iPad, Excel spreadsheet or whatever works for you), make a list of mini-rewards that will accompany achievement of your mini-goals. It could be purchasing a cherished piece of clothing, a fun trip, or a joyful walk with your best friend. Or, it could be a fabulous sense of accomplishment. Your life’s work needs to be balanced by countless rewards.

OK, we’ve dealt with attitude, focus, numbers and resilience. As we’re starting out, I suggest keeping your first nutritional and activity steps simple and straightforward. I highly recommend that you track your progress on the WebMD Food and Fitness Planner. And make sure to use the Food-O-Meter to learn the calorie breakdown for your favorite foods, as well as the Fit-O-Meter which will show you how many calories you burn in over 600 different kinds of activities. Hey, this is a learning experience so take advantage of these terrific resources right there at your fingertips.

MOUTH

Eat every 3-4 hours. Don’t skip meals, especially breakfast. End your eating with dinner, preferably by 8PM. Eat smaller, balanced meals and snacks.

Get Rid of Refined Sugars. Refined or processed sugars will sabotage your best efforts to rein in runaway appetites. Get them out of your house and any space you live and work in. Stick with whole foods– fruits, veggies, grains and lean protein.

Vacuum in the Veggies. You can eat endless portions of non-starchy veggies. They’ll fill you up and not out. Eat them throughout the day. Add them to brown rice, as a side with beans, and in soups. There are countless way to incorporate these life giving plants into your daily meals and snacks.

Try This Trick to Feel Full. Throughout the day, combine lean protein with fiber. It takes the body much longer to digest carrots and hummus, or chicken and veggies, or peanut butter on an apple. You’ll feel full, your appetite will be controlled and you can carry on with your day’s activities.

Shake It Up. Try a protein shake for a meal or a mid-afternoon snack. One scoop or whey or soy protein powder delivers about 20 grams of protein (equivalent to a chicken breast). Add water, or skim milk, or plain yogurt along with fresh or frozen fruit and sip. It’s a simple and easy way to stay satisfied and well nourished.

Cut Out the Nocturnal Feasting. Too many calories consumed at night equal lots of extra body fat. Top that with eating too much too late and you’ve got bulging bellies and sagging saddlebags popping up everywhere. Make a commitment that during the work week, you’ll cut off your eating by 8PM (If you eat after 8 you’ll gain a lot of weight), or earlier. You can play a little later on Friday and Saturday, but don’t go whole hog. Get to bed earlier as well. You can’t overeat and sleep at the same time.

MUSCLE

Get Up More. Coupled with better nutritional habits, you’ve got to become more physically active. Your body’s screaming for more activity. Get up and walk as much as you can. Take the stairs, clean out the garage or your closets. Just move more every day. Your brain and heart will love it, along with all of your other organ systems. And man will you cook some excess body fat. Burn 400 calories worth per day doing a combination of different activities.

Add Intensity. If you really want to see some results, add Vitamin I, or intensity. In intervals, just incorporate faster speed or hill work and resistance when you can. It’s important to constantly change it up and challenge your body. The bonus is that you’ll cook calories faster.

Dance Yourself into a Beach Body. What a royal win win– having fun and burning calories. Crank up your boom box or iPod and let it rip. Try to take dancing recesses whenever you can throughout the day.

For Week Two, we’re going to get more specific about what to do for all of you WebMD members who are having “Two Piece Troubles”. Watch out for new mental and physical muscle toning and fat burning exercises coming your way so that you can achieve your Best Beach Body.

Posted by: Pamela Peeke, MD at 1:37 pm

8 Fitness Secrets to Steal from the Boys

I found this great article on Yahoo Health. ENJOY !!






Not that we’re envious (actually, yes, we are), but guys seem to have a much easier time getting fit than women. Sure, their bodies are different, but what if there's more to it? After looking at men's traditional workout habits versus women's, we found that they have a few tricks up their sleeves. For one thing, strength training burns way more calories than cardio alone, and post-workout protein shakes are more than just an excuse to drink a smoothie. But that's not all! Read on to find out how you can improve your own fitness routine by taking a few tips from the boys.

1. They work multiple muscle groups at once.

The more muscles you work at one time, the more calories you'll burn at one time—not only at the gym but during the days following, as your muscles rebuild, says Myatt Murphy, coauthor of The Body You Want in the Time You Have. Compounding exercises, like squats, dead lifts and bench presses, will give you the most bang for your buck, as they engage multiple muscles in your upper or lower body simultaneously. Revamp your routine by including exercises that work more than one muscle group or combine two moves (like doing biceps curls on a stability ball) in order to make the most of your time spent at the gym. Photo: Thinkstock

2. They leave magazines out of it.

Reading while on a cardio machine could not only stifle your workout by interfering with your form, but it might also shorten your workout as well. “Looking down can hinder the oxygen flow to your lungs,” says Murphy. “The less oxygen you breathe in, the quicker you’ll exhaust yourself." If you need a little more mental stimulation than you get from logging miles on the treadmill, Lou Schuler, coauthor of The New Rules of Lifting for Women, suggests doing calisthenic-style exercises, which mix short bursts of cardio with strength training. Photo: Shutterstock

3. They get their sweat on.

If there’s one place sweating is socially acceptable, it’s at the gym. Not only does getting a good sweat on mean your body is heating up and, consequently, expending energy (read: burning calories!), it also detoxifies your skin, says Monica Vazquez, personal trainer at New York Sports Clubs. So don't be afraid to break a sweat and push yourself as hard as you can to ensure you're burning the maximum amount of calories. Photo: Image Source / Getty Images

4. They flex their muscles.

“When you strength-train, you’re not building muscle—you’re breaking it down,” says Murphy. Contrary to popular belief, the building-back-up part happens over the next 48 hours, mostly while you sleep, he explains. Contracting (a.k.a. flexing) your muscles right after a weight-lifting set continues to break down the fibers, even if only slightly. And the more you break them down, the more they’ll build back up, Murphy says. “In other words, boosting your ego can boost your results!” Photo: Image Source / Getty Images

5. They eat after they exercise.

After you've depleted your energy, it's important to refuel, “especially after you exercise, when your body is desperate to replace the stored energy it just used and will pull it from wherever it can,” Murphy says. Ideally, you want the energy to come from your stored fat, but your body may also pull from the calorie-burning muscle. By eating a mix of protein and carbohydrates after you train (thus the protein shake!), you can prevent your body from turning on its muscle, since it looks to your stomach first for fuel. Photo: iStockphoto

6. They hone in on a different set of numbers.
Rather than fixating on how many calories they’ve burned or how much weight they've lost, men tend to focus on how much of a certain task they've accomplished—and how much more they should do next time they hit the gym. According to Schuler, steadily increasing speed (cardio) or weight (strength training) in increments contributes to improved strength and energy, and consequently, more muscle and better workouts in the future. Focus on improving your exercise stats (reps, workout time, weight lifted, etc.), rather than the number on the scale. Photo: Thinkstock

7. They focus on getting stronger—not thinner.

If you’ve ever tried to compliment a man by telling him he looks slim only to have it backfire, then you know: Men tend to want to look “big,” which denotes strength, while women usually want to look slim, which suggests a low percentage of body fat. Why is the guys’ way more effective? Strength means more muscle; muscle not only burns calories, but shapes your whole body. “If you’re aiming to change the way you look, you must change the shape of your muscles,” says Vazquez. Photo: Thinkstock

8. They log their workouts.

Because of the nature of weight lifting (you should consistently increase the weight you lift) it makes sense that men record their workouts. Frankly, it’s hard to remember all those numbers! But there are other advantages to writing down workout stats that everyone could benefit from, explains Vazquez. “Not only does it keep you honest about how much you're really working out, but it makes your success tangible,” she says. Figure out a system that works for you, whether that means jotting things down in a small notebook or creating a cheat sheet on your mobile or portable audio device, so you can build upon your improvements each time you work out. Photo

20 pounds LOST >> where did it GO ? lol

It's been almost 3 1/2 months now. Great news to report, I've lost 20 pounds.. YEAH me ! I started out wanting to loose 10. I'll take 20 in a heartbeat. I now weigh about 131. When I began my low carb diet on February 1, I never dreamed of this much success. SLOW and STEADY is where I wanted to go. I am pleased at the results !

I went from a 35 inch waist, to a 32. Three inches.. so that's about an inch a month. I'm not pleased with a 32 inch waist, but it's better than a 35 inch. If I loose an inch a month, in three months, I'll have a 29 inch waist ! Sounds great, doesn't it ??

I'm still taking Bodypump (weightlifting classes), and RPM (bike spinning) classes. I purchased a new bike, and ride it along the levees here in Louisiana. I ride it every chance I get. My biking shoes (yes, you need a certain type of shoe to ride), has made a world of difference, targeting the right muscles, and giving me a proper workout.

I gained two 1/2 inches in my thighs from Bodypump. Squats and Lunges, I thank you !
I lost 1 1/2 inches in my upper arms, all those giggly muscles are now toned. No chicken wings on this girlie !

I am So ready for summertime. NOT yet ready for the bathing suit challenge, but give me another month or so.

I've been busy with teaching, test taking, etc. Another 10 days of school, and then vacation !! (fingers crossed).

I hope you have enjoyed the journey with me. Keep on reading my journals. I enjoy doing them, and post a comment or two if you like !

Core Training Workout Slideshow

Slideshow: Off-Balance Core Moves, A Whole New Way to Work Out

Click on title, or link

Type 2 Diabetes Explained in Pictures

Click on Title if link below does not work.


http://diabetes.webmd.com/slideshow-type-2-diabetes-overview?ecd=wnl_day_050511

One out of three people with type 2 diabetes
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Cinco de Mayoooo !! And it only gets better..

Happy Cinco de Mayo ! I was planning on making tacos to celebrate the occasion, but never got around to it. For lunch :





Wheat bread = 16 carbs. Two cups of steamed veggies = 8 carbs.

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Darrell told me that 'it only gets BETTER.' WOW , what a loaded statement ! I tend to believe that is true. So what if you are having a so so day, right ? What comes NEXT ??

I had one of those today. Between teaching, a sick, 12 year old, a husband who was just told he's working turnaround until the end of the month... it only gets better, RIGHT ??

After making groceries tonite.. I think my body just gave out. I was up half of the night with my son (he has a fever). Brought him to the doctor today. Of course Louisiana is probably the only state where you can wake up one day with 80 degree temps and the next with 50 degree temps. That is what happened this week. I think everyone is suffering in one way or another... So I'll just let my body 'recover' .. and we'll see how that goes.

I dont have much of an appetite tonight, so I ate an entire banana...

Off to do housework and tend to the ailments of the teen. Hope your evening is an enjoyable one. Did you have anything special to eat for Cinco de Mayo ?

The Low-Carb Road Less Taken ...

Sometimes in this low carb world, it gets lonely. You wonder if it's really worth it. Are there others out there who enjoy reading this blog... or if it's strictly a sounding off board for me and if others happen to read it and learn from it, then I've done some good.

Choosing to live low carb has become part of my life.. like the looks I get when I go low carb shopping at Wal Mart as people stare into my cart... or as wonderful as a Large Cup of my favorite Diet Iced Tea.

It gets even better when you can actually have an intelligent conversation with someone about it. Low carb diet and exercise... and the person actually GETS what its all about. That connection is wonderful.

Have I lost that connection ?? This road gets pretty lonely here. Counting carbs, exercising.. it's my way of LIFE.

It's hard too, when you live with someone who never has to worry about being overweight. They are just 'out of shape.' Ok, round is a shape, right ???

So they think I get anal. I just don't care. Just that I could use a little boost every once in a while, -- know what I mean ? I've reached my goal of loosing ten pounds. I'm loosing inches while exercising.. so why this FUNK ?

I guess everyone has them.. a moment in life where you feel one step forward and two steps back.. yet we're all on this same road together.. we're just taking different paths. So I ask you simply.. Where is your path going and WHICH road are you on ?