QUIZ!

How ready are you to lose weight?

You have good intentions to lose weight, but are you mentally prepared to follow through? Take this self-assessment quiz to learn if you are really ready to start losing weight.

	I’ve thought a lot about my eating habits and physical activities in order to pinpoint what I need to change. True. False.
	I‘ve accepted the idea that I need to make permanent, not temporary, changes to be successful. True. False.
	I'll only feel successful if I lose a lot of weight. True. False.
	I believe that the best way to lose weight is to lose it slowly and steadily. True. False.
	I‘m thinking of losing weight now because I really want to, not because someone else thinks I should. True. False.
	Losing weight will solve other problems in my life. True. False.
	I’m willing and able to increase my physical activity. True. False.
	I can lose weight successfully only if I have no "slip-ups." True. False.
	I’m ready to commit time and effort each week to organizing and planning my food and physical activity. True. False.
	Once I lose some initial weight, I usually lack the motivation to keep going True. False.
	I want to start a weight-loss plan, even though my life is unusually stressful right now. True. False.

Submit

Eat smarter

After trying to find good healthy recipes I found this article that helped me realize you can make any recipe healthy. You just need to substitute a few things, hide some nutritious ones and eat the right portion. (article found from weightwatchers.com)


Easy Ways to Eat Smarter
Too busy to make sure you're eating foods that are good for you? No sweat! Try our low-maintenance approach to healthy eating.
Article By: Sandra Gordon


Somewhere along the way, the practice of eating healthy got a reputation for being difficult, time-consuming, and pretty much a pain in the butt. To that we say, Whoa! Eating nutritious meals doesn't have to be work. Our nutrition experts shared their best super-fast, incredibly easy ways to fill up on foods that are good for you.

1. Get sneaky. That is, sneak fruits and vegetables — excellent sources of disease-fighting vitamins, fiber, minerals, antioxidants and phytochemicals — into the foods you already eat, advises Evelyn Tribole, MS, RD, author of Stealth Health: How to Sneak Nutrition Painlessly into Your Diet. No-brainer ideas include: Top off your morning cereal or yogurt with blueberries, peaches and the like. Add finely chopped carrots, broccoli and kale to pasta sauces, meat loaf, soups and salads. (Hint: Buy them ready-cut at your supermarket.)

2. Experiment with exotic fruits. Think papaya, mango, melon and fresh pineapple. "Tropical fruits are especially potent sources of antioxidants," says Felicia Busch, RD, author of New Nutrition: From Antioxidants to Zucchini.

3. Down some veggies. Another no-fuss way to eat more veggies? "Drink vegetable juice," Busch suggests. Besides offering disease-fighting nutrients, "most vegetable juices are blends, so they provide more unique combinations of vegetables that you might not otherwise eat," says Busch. A varied diet maximizes your body's arsenal of health-promoting nutrients, she says.

4. Milk those calcium moments. Choose calcium-fortified juice instead of the regular version — you'll get as much calcium (300 milligrams) as you would in a glass of milk (bear in mind: milk has more nutrients, particularly vitamin D, which helps absorb calcium). Make oatmeal and other hot cereals with skim milk instead of water, and switch to skinny lattes (2/3 skim milk, 1/3 strong coffee) instead of regular coffee, suggests Tribole.

5. Don't bypass beans at the salad bar. They're an underrated source of disease-fighting fiber, as well as a great source of iron, protein and folate, the last of which is especially important for women of child-bearing age, says Busch. Studies show that a diet high in fiber can even help keep your weight in check. Use canned, rinsed beans in salads, and incorporate them into soups, stews and sauces.

6. Choose fish. "The average American eats fish about once a week," says Busch. But two to three times a week is better — so why not grill some up, or make a fillet in minutes in your broiler pan? Little-known fact: Fish generally takes less time to cook than a boneless chicken breast. And fish, especially coldwater fish like salmon, is a rich source of omega-3 fatty acid, the heart-healthy fat that helps lower LDL (or "bad") cholesterol. "Eating more fish may also reduce your cancer risk," says Busch, "and even lower your blood pressure."


With it being summer it's easy to get out the grill, but fresh veggies and fruit and get outside to move. Take advantage of what you have.

Easy Simple and No Gym Required!!!

Once again I have found a great article on MSN that inspired me! I don't need a gym membership to be a lean mean sexy looking machine!!! So here it is... simple easy moves to get your body looking AMAZING!!! Try them... I know you will like them! (if not at least the results!!!)

Let me know how it goes!!!

The Equipment

A kitchen timer, or a clock with a second hand that you can easily see, and either a staircase or an 8- to 12-inch step (beginners use a one-level step, advanced exercisers, a two-level version).

The Routine

Warm up for 5 minutes by marching or jogging in place. Then do the five exercises, devoting 1 minute to each. Rest for 1 minute and repeat the circuit. Beginners: Do three complete circuits. Advanced: Do five complete circuits.

The Schedule

Do this workout three times a week, on nonconsecutive days. Once a week, skip the timer and do 10 reps of each exercise, concentrating on form.

A Cardio Kick to Boost Your Metabolism

Canadian researchers report that intervals of high-intensity physical activity are necessary to burn body fat. In fact, their findings suggest that spurts of intense exercise are nearly 900% more effective than the slow-and-steady approach in reducing fat.

You can experience the difference yourself, using aerobic exercise equipment such as a stationary cycle, stairclimber, elliptical stepper, or treadmill. First, warm up by going at about half-speed, or 50% of your perceived maximum effort, for at least 3 minutes. After that, begin a sequence where you go close to all-out for 5 seconds, then slow to your warm-up speed for 10 seconds, then follow with another 5-second spurt near maximum. Repeat the fast-slow-fast cycle as many times as you can, up to a maximum of about 10 minutes. Once you have a sense of the time frame, you can count to yourself instead of watching a clock. Finish with a cool-down, gradually slowing your pace for several minutes or more.

Do this 5 x 10 workout three times a week to start. Over time, you can add intervals until you're exercising for a total of 20 minutes, including a 5-minute warm-up and a 5-minute cool-down.

With the 5 x 10s, you take your metabolism and energy to a whole new level. Don't be surprised if you feel more alert and alive after this workout.

Elbow-to-Knee Sit-Up

A. Lie on floor with knees bent, feet flat on floor. Place hands behind head and lift head and feet a few inches off floor, pointing elbows toward knees.



B. Contract abdominals and rock up so elbows meet knees and you're resting on your "sitz" bones, literally the bones you sit on. Hold for a second, then lower. Keep head and feet off floor during entire minute. If this is too challenging, keep midback on floor and lift hips and shoulder blades to bring knees and elbows together.

Works: Abs

Why It Works

Bringing elbows to knees forces you to coordinate your upper and lower body, increasing abdominal strength and body awareness.

Mountain Climber



Works: glutes, quads, hamstrings, calves, core, chest

Assume a push-up position, with hands flat on floor beneath shoulders and feet hip-width apart, balancing on toes. Bend left knee and plant ball of left foot beneath torso, as shown. Spring off toes and raise hips into the air, switching legs, so left leg is extended and right is bent. Repeat, alternating legs.

Why It Works

This oldie-but-goodie keeps your heart rate high, cranking up your calorie burn to melt fat.

Step-Up



Works: glutes, quads, hamstrings, calves, core

Stand in front of step or staircase with feet together, arms at sides. Place left foot solidly on step, keeping head up and abs tight. Lift body onto step, raising right knee until thigh is parallel to floor, as shown. Hold for a second. Lower right foot to floor behind step, then left. Repeat with right foot and raise left knee. Continue alternating legs.

Why It Works

In addition to mimicking real-life demands, such as climbing stairs, the step-up forces you to engage your core; raising the knee challenges your balance.

Rotating Side Lunge



Works: glutes, quads, hamstrings, calves, core, chest

Stand with feet hip-width apart, arms extended at chest level, hands clasped. Take giant step to left, rotating upper body toward left. Bend left knee and lower hips, keeping left knee over foot, as shown. Press into left foot to return to starting position and repeat. Do a full minute, then switch sides.

Why It Works

This move forces you to balance and coordinate your upper and lower body while moving side to side. "It's a great exercise for strengthening muscles that often go underused in daily life," says Hendrickson.

Push-Up



A. Place hands on floor beneath shoulders and balance on toes, feet hip-width apart. Bend elbows out to sides and lower body almost to floor, as shown. Keep abs tight and body in straight line from head to ankles.




B. Rest knees on floor, keeping toes tucked, and push back up, as shown. At the top of the movement, straighten legs and repeat.

Works: chest, shoulders, triceps, core

Why It Works

This hybrid of the standard push-up and the less-demanding knees-down version allows you to quickly build upper-body strength, for a flattering figure.

http://health.msn.com/fitness/womens-fitness/articlepage.aspx?cp-documentid=100205714&page=3

Working out and still not seeing results?!?

I found this article "Live the Fat-Buring Life" on MSN and thought it was a great way to make sure you can get the most from every work out! Some of the article has been changed and I have added the highlights.
For the complete article, you can check it out here: http://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100204558&page=1

When you work out and the pounds still don't come off, it can be incredibly frustrating. But what you may not know is that certain habits and physical changes can undermine even the most scientifically proven weight loss strategies, especially after you reach the age of 40. When Australian and UK researchers reviewed nearly 100 studies on exercise and weight loss, they discovered why those extra pounds won't budge despite your best efforts. These four targeted fat-fighting tips are the key to turning the tide — so your body will finally shed the weight.

1. Make Some Extra Muscle

Lift weights three times a week

It's the fastest way to build muscle and get results when the scale is stuck. "Research shows that regular strength-training can increase your resting metabolic rate by up to 8%," says Wayne Westcott, PhD, fitness researcher in Quincy, MA, and author of Get Stronger, Feel Younger. In one 8-week study, women and men who did only cardio exercise lost 4 pounds but gained no muscle, while those who did half the amount of cardio and an equal amount of strength-training shed 10 pounds of fat and added 2 pounds of muscle.

Rest less

If you already strength-train, shorten the time you linger between sets. "Taking a brief, 20-second break after each set burns extra calories and accelerates metabolism more than waiting the standard 60 to 90 seconds, studies show," says Westcott.

Do double-duty moves

Trade exercises that isolate a single muscle, such as biceps curls, for multijoint, multimuscle moves like chest presses and squats. "The more muscles you engage at once, the more calories you'll burn," he says.

Break up your meals

If you're losing weight (and therefore muscle) by cutting calories, eating five small meals instead of three large ones helps keep metabolism high. Spreading calories throughout the day "keeps blood sugar levels even and controls the release of insulin that can cause your body to store more calories as fat," says Leslie Bonci, RD, MPH, director of sports medicine nutrition at the University of Pittsburgh Medical Center. "And every time you eat, your metabolism speeds up to digest the food."

2. Outsmart A Plateau

It's a common scenario: The first 10 or 20 pounds come off easily, but then the scale won't budge. Plateaus can happen in as little as 3 weeks, find Drexel University researchers. As you drop weight, your body doesn't have to work as hard simply because there's less of you to move around, says Michele Kettles, MD, medical director of the Cooper Clinic in Dallas. That means your workouts produce a smaller calorie burn. For example, if you weigh 180 pounds and lose 35, you'll melt about 100 fewer calories in an hour-long cardio class — which can slow down further weight loss. And as you get older, injuries or arthritis can make it difficult to do vigorous, high-impact activities that help compensate for this calorie deficit.

Simple Strategies

Get your heart rate up

Watching TV or reading while you exercise can lower your workout intensity — and your calorie burn. Instead, pay attention to your pulse, suggests Kettles. For best results, stay between 60 and 80% of your maximum heart rate. To estimate your MHR, subtract your age from 220. Then multiply your MHR by 0.6 for the lower end of your target heart rate zone and by 0.8 for the upper end. For example, if you're 40, aim for 108 to 144 beats per minute. (For easier tracking, invest in a heart rate monitor.)

Diversify

The more comfortable you become with a routine, exercise class, or fitness DVD, the less effective it gets. To continue to lose weight, you need to challenge your body in new ways. "Even replacing one exercise can create enough of a surprise to keep results coming," says Kettles. Try this: The first week of every month, do a new upper-body exercise; the second week, a new lower-body one; the third, a new abs move; and the fourth, a different type of cardio (cycling instead of walking, for example).

3. Be A Stealth Calorie Burner

It may happen subconsciously, but studies show that some people move less after they begin an exercise regimen. When women and men, average age 59, started to work out twice a week, their everyday activity decreased by 22%, according to research from the Netherlands. The reason for the slowdown, experts speculate, may be postworkout fatigue or the perception that if you exercise, you can afford to skimp on the small stuff. Wrong! Little activities such as standing instead of sitting, fidgeting, and walking more throughout the day can add up to an extra 350 calories burned per day, according to Mayo Clinic studies. Other research shows that a decrease in these everyday actions may shut down an enzyme that controls fat metabolism, making weight loss tougher. And even daily half-hour to hour-long workouts aren't enough to turn it back on.

Simple Strategies

Track nonexercise activity

Record your daily step counts with a pedometer on a couple of days when you don't work out. Then calculate your average (add up your daily totals and divide by the number of days tracked). If you don't maintain at least this level of activity every day, your fat-burning ability will decline. For instance, if you normally log 5,000 steps a day but skip half of them on days you work out, it could slow weight loss by up to 50% — even though you're exercising.

Post reminders

One study showed that signs encouraging people to take the stairs increased usage by 200%. To motivate yourself, stick notes on your bathroom mirror, microwave, TV remote, steering wheel, and computer that simply say: Move more!

Set up weekly physical outings

You'll be less likely to blow it off if you make a commitment to someone else. Plan a hike or bike ride with your family, help clean out a friend's garage, or volunteer to walk your neighbor's dog.

4. Halt Hunger Hormones

When 35 overweight women and men started exercising, researchers found that some of them compensated for their workouts by eating as much as 270 extra calories a day — negating more than half of the calories they burned, according to a study published in the International Journal of Obesity. "Some research shows that exercising regularly can trigger the release of ghrelin, an appetite-stimulating hormone meant to protect the body from losing weight too quickly," says Bonci. To make matters worse, appetite also appears to increase as you approach menopause because of declining estrogen levels, according to animal studies.

Simple Strategies

Snack before you sweat

"Exercising on an empty stomach lowers blood sugar, which can increase your appetite and set you up to overeat afterward," says Bonci. To ward off postexercise hunger, have a light (about 100 calories), carbohydrate-rich snack, such as 4 ounces of yogurt or a banana, 20 to 30 minutes before you work out.

Write before you eat

Keeping a food diary is a proven weight loss tool, but don't wait until after your meal. "When my clients record what they're going to eat, it puts their dietary habits on pause long enough to decide if their food choices are really worth it," says Bonci.

Time your meals

If possible, schedule your workouts before a meal. In studies where meals were served 15 to 30 minutes after exercise, participants ate less than those who had to wait an hour or more to eat.

Sip often

People who drink water regularly eat nearly 200 fewer calories daily than those who only consume tea, coffee, or soda, reports a University of North Carolina at Chapel Hill study. Bonus: Make it ice-cold water. German researchers found that drinking 6 cups of cold water a day raised metabolism by about 50 calories daily — possibly because of the work it takes to warm the fluid up to body temperature. And every little bit helps!

Make the scale move!

Your Fat-Burning Game Plan

Every day:

Wear a pedometer.

Eat five minimeals (300 calories each).

Log your food choices before you eat.

Drink at least six 8-ounce glasses of cold water.

Three times a week:

Lift weights, doing multimuscle moves such as chest presses. (For free routines, go to prevention.com/dumbbellworkout.)

Rest no more than 20 seconds between sets while strength-training.

Whenever you exercise:

Snack before your workout (see Step 4 for suggestions).

Schedule exercise before a meal so you eat within a half hour of finishing your workout. Track your heart rate during cardio.

Weekly:

Change one move in your workout routine every Monday. For example, swap push-ups for chest presses one week, lunges for squats the next, and so on.

Plan an active outing such as hiking.

I hope this helps some of you. I know I need to change what I am doing to get the scale moving!

Keep active and be strong! Your life and loved ones depend on it!

Some new MOVES!!!

This is a great workout that KELLY RIPA does! The only thing that I would add to this is go at these exercises at a slower rate. Really concentrate on the contractions of the muscles. When you are doing squats, make sure you don't hurt your knees by having them go over your toes. That puts too much pressure on joints! So here you go! Check out her YOU TUBE workout with a personal trainer. You can do these all at home. If you need a friend to do these... CALL ME! I'd love to get a workout with you!!!

http://www.youtube.com/watch?v=NlI5mgWMAj0

CaLoRiEs!!!

Why in the world do we need to figure out how many calories we are eating each day? Why does that help me stay lean and trim? Well for all of you that love to eat chocolate (who doesn't?) that is perfectly fine, as long as your calories in equal your calories out!

Now how many of you really know how many calories you are supposed to be eating anyways? Here is a simple way to know what your body needs everyday. Take your weight, and times it by 15. That is right, each pound that you have needs 15 calories a day to maintain the weight that you are. Now if you want to lose a pound a week, take 500 calories out of your diet everyday. This is the HEALTHY way to lose weight.

Here is an example. Let's say that I weigh 120 pounds (in my dreams!). I need 15 calories per pound to maintain this weight. So 120 x 15= 1800 calories. Now if I wanted to lose 1 pound this week, I would drop my calories per day to 1300. Get it?

So how are some ways that you can "cut" calories? Well think about your diet right now. What are you munching on during the day that can really be cut out? Do you really need regular soda? When you are making dinner or putting it away, do you munch? How many times during the day do you eat sweets, or have JUST A BITE of something? All of these things really add up. Even though you may not be able to count them as 1 serving... they are still providing your body some type of energy and you will have to burn it off.

So challenge yourself. If you want to stay healthy and maintain or lose weight, seriously write down everything that you eat. EVERYTHING. Even the ONE fruit snack that you had when you opened up the package for you child! DO IT! Then after a week of this, try to see a pattern of where you are the weakest during the day and try to fill that time with something else. Maybe put in a piece of gum and go for a walk or to the park. Don't try to cut out everything all at once or you will FAIL and SPLURGE on everything! Take it slow and steady!!

LETS GET STARTED

FITNESS IS A GREAT TOOL TO HELP US NOT ONLY PHYSICALLY, BUT MENTALLY AND SPIRITUALLY. IN THIS BLOG I HOPE TO HELP YOU FIND JOY IN FITNESS AND NUTRITION!! YOU WILL LEARN BASIC INFORMATION THAT YOU PROBABLY ALREADY KNOW BUT NEED A REMINDER. YOU WILL ALSO GET MOTIVATED AND ENCOURAGED TO GET FIT AND STAY THAT WAY! HOPE YOU WILL FIND A PASSION FOR FITNESS LIKE I HAVE AND HELP OTHERS FIND IT TOO!