Monday, December 22, 2008

Will you be AVERAGE or make better choices this Holiday Season?

Tis the season to be drinking! You should be well aware of what kind of calories you may be taking in so that you drink responsibly in Every way!


Between the food, deserts, and alcohol it is no wonder the average person gains 6lbs during the holiday season!

Beer 12 ounces 1 serving 150 Calories


Light Beer 12 ounces 1 serving 110 Calories


Dark Beer 12 ounces 1 serving 168 Calories

Non-alcoholic Beer 12 ounces 1 serving 70 Calories

Distilled spirits 1.5 ounces 1 serving 100 Calories
(Scotch, vodka,
bourbon, gin etc.)

Dry dessert wine***
5 ounces 1 serving 198 Calories

Sweet dessert wine*** 5 ounces 1 serving 344 Calories

Red wine*** 5 ounces 1 serving 105 Calories

White wine*** 5 ounces 1 serving 100 Calories

Sparkling white wine*** 5 ounces 1 serving 106 Calories

Amaretto sour** 6 ounces 4 servings 421 Calories
(Sweet and sour mix,
almond amaretto

liqueur,
tequila, orange juice)

B-52** 1.5 ounces 1 serving 91 Calories
(Kahlua coffee liqueur,

amaretto almond liqueur,
Bailey's Irish Cream)


Bloody Mary** 4.6 ounces 1 serving 120 Calories
(Vodka, tomato juice,
lemon juice,

Worcestershire sauce,
Tabasco sauce, lime)


Chocolate martini** 2.5 ounces 1.67 serving 188 Calories
(Vodka, Creme de Cacao)


Daiquiri** 2.7 ounces 1 serving 137 Calories
(Light rum, limes,

powdered sugar)

Gin and tonic** 7 ounces 1.33 serving 189 Calories

Margarita** 6.3 ounces 3 servings 350 Calories


**SOURCE: 2005 U.S. Dietary Guidelines Advisory Committee* Caloric content will vary by recipe.**Drinkmixer Web Site, drinksmixer.com***Calorie King, calorieking.com****Recipe provided by webtender.com as "typical rum and Coke recipe." Serving size is based on the recipe and calorie information was calculated with Coca-Cola calorie information and rum.

Sunday, December 21, 2008

Get Children Involved!

There have been many times that someone has asked me, "How do I get my exercise in without taking time away from my child," "When can my child start physical activity?"
The answer to them both is Get them involved at any age!
When children see us exercising it makes them curious and want to do the same.
Go out with your child and do an extra run that may not be as intense as your used to but your spending quality time and your getting your child to enjoy exercise. If you have equipment at home talk to your child about it, let them use it, be sure to explain the dangers, and use common sense when choosing equipment you allow them to use.
Also there is a website that you and your child can go to www.bam.gov you can create an activity calendar together and put it up on the refrigerator for them to see and follow everyday.
Get creative and spend quality time your child and yourself can always enjoy and remember!

Thursday, December 18, 2008

Basics

When you are trying to look good before, during, and after the holidays you need 3 simple things:

Good Nutrition-make sure you maintain a negative caloric balance. Calories are not bad, it's all about quality. You don't want to have excessive calories with little or no nutritional value. Choose Wisely, Your body will thank you! Be sure to keep a food log.

Cardio-when you are 50%-65% of you heart-rate you are burning the most fat. 70%-90% you are still burning fat but at a slower rate, in this range you will burn more calories. That's why I believe it's best to do interval training. I tell my clients all the time Cardio can be interesting, it's what you make of it!

Strength-Building muscle burns fat and increases lean body mass (that makes your vital organs Very Happy). Push yourself to muscle fatique so that the muscle can repair itself and get stronger....if your not familiar with muscle fatique it is when you can't do another repetition while keeping proper form, you always want to have proper form!

Tuesday, December 9, 2008

Healthy Mind=Healthy Body

Helping is Rewarding in sooo many ways! Thank you 'N.A.' for posting this it's an important reminder to us all!

48 Ways to Be Nice and Improve the World Around You Forty-eight almost effortless ways you can do a little good in the world!

How to Be Nice to Your Friends, Family, and Those Who Need a Little Extra

Channel your second-grade teacher and playfully give out gold-star stickers to all the people in your life — young and old — who somehow make your day a little easier.
If you know someone is going out to dinner to celebrate a special occasion, call the restaurant in advance and say you’ll pick up the cost of her wine or dessert.
When someone is moving to a new city, supply friends and family members with stamped, preaddressed postcards. (Hand them out at the going-away party.) By the time the family pulls into the new driveway, there will be warm wishes awaiting them.
When you run across a newspaper or magazine article you think someone you know would find interesting, take a moment to clip it out. Attach a Post-it note that reads “Thought you’d enjoy” and drop it in the mail. This takes less time than writing a letter, but the gesture still shows the other person you’re thinking about her. Laura Noss, who owns a public-relations firm for nonprofits in San Francisco, says her father, who lives in Cleveland, does just that. “It means so much that when he’s reading something, he’ll rip it out, fold it, attach a message, put the postage on it, and send it to me,” she says. “I save almost all of them.”Similarly, when a young person in your hometown does something to merit a mention in the newspaper (the high school quarterback saves the big game in overtime or your neighbor gets elected student-body president), clip out the photo and article and send it to the person’s family. Chances are, they’ll want to collect every copy they can. (One notable exception: the police blotter.)
If you travel a lot on business, record yourself reading your children’s favorite bedtime stories; they can listen to your voice as they flip through the book. Finish each night’s reading with a countdown of the days until you’re back home with them.
Every day for a year, jot down one thing you love about your child/husband/friend (he has a crooked smile; she snorts when she laughs). At the end of the year, give the person your one-of-a-kind, 365-item list.
When you develop photos from a vacation or a major life event that an elderly relative missed, get an extra set of prints and send them to her.
When guests are leaving, escort them to their car, not just to the front door.
If you’re driving someone home, wait until she’s inside the house before you pull away.
Hide messages for your family to find throughout the day, like “Thanks for doing a load!” in the dryer, or a silly joke in your child’s lunch box.
If someone you know is going through a difficult time, call to let her know that you’re thinking about her, but make sure your message doesn’t leave her with a sense of obligation: “Just wanted you to know I’m thinking about you, but don’t worry about calling me back.” When a friend was being treated for breast cancer in a hospital outside her home state, Sandy Donaldson, a community-relations coordinator in Newport News, Virginia, rented her friend a beeper and entered the names of the woman’s friends in its contact list. Whenever her friend got beeped, she could look and see who was sending kind thoughts her way. “The only rule was that she was not allowed to call anyone back,” says Donaldson, who didn’t want her friend to feel any more burdened during her illness.
When a neighbor is grieving, leave a basket on her front porch, filled with blank thank-you cards she can send to people who have brought flowers or made donations.
When stocking up on school supplies, pick up a few extras and give them to your child’s teacher to pass on to students whose families might not be able to afford them.
Donate two tickets to a major sporting or theatrical event to an organization like Big Brothers Big Sisters. That way, a Big Sis can take her Little Sis to something out of the ordinary that she otherwise might not be able to afford.

How to Be Nice to Your Neighbors

Make a list of local shops, restaurants, hair salons, and other services for new neighbors. When her friends Anna and Matt Dowling moved to her city of Portland, Oregon, Erica Heintz put together a binder of information, including MapQuest driving directions to various locations from their new address. “It was the perfect housewarming gift,” says Anna. “For the first few months, we kept that binder with us in the car at all times.” If the neighbors have kids, draw a street map and highlight the homes of families with children around the same age.
Take a dozen fresh-baked cookies to your local fire or police station. Bring the kids along to say thank you for their constant service.
When someone leaves a pie plate or a casserole dish at your house, return it with something tasty inside.
When a guest brings a bottle of wine to a party you’re throwing, jot her name on the label. Down the road, when you finally pop the cork, dial up your friend to let her know you’re having a drink in her honor.
Shovel the snow from your neighbor’s driveway after you’ve tackled your own.
Send a note to a former teacher, telling her how much she inspired you. (If she’s no longer at the same school, the office may be able to tell you where she is now.)
Invite someone who has moved here from another country to share your holiday feast. Pinky Vincent, who came to New York City from India three years ago, still remembers how lonely she was at first. “I had no family members here or family friends,” she recalls. “But people I met invited me over for Christmas or Thanksgiving and made me a part of the family.”

How to Be Nice to People on the Job

When the temperature dips, offer your mail carrier or the teenager shoveling your walk a fresh cup of coffee or hot chocolate. Buy lidded disposable cups so they can have it “to go.”
If someone goes beyond her job description to help you, call or send an e-mail to her supervisor praising her. The employee will get a small career boost, and the boss will probably be thrilled to hear something other than complaints.Avery Horzewski, a communications consultant in San Jose, California, likes to give chocolates or Starbucks gift cards to grocery clerks, delivery people, and others who are especially friendly or helpful.
Bring in a box of doughnuts for your building’s maintenance staff. Just don’t consume all the jelly-filled ones before you pull into the company parking lot.
When you make an in-person donation to a nonprofit organization (such as an animal shelter), also drop off something to brighten the day of the people working in the trenches.
Lindsey Schocke, an administrative assistant in Atlanta, knows how stressful starting a new job can be. So whenever her company hires somebody, she makes a point of extending a lunch invitation. “I can answer some questions for them,” she says, “and then they have a friendly face to say hello to until they get to know everybody.”
Overtip your breakfast waiter. He probably put forth just as much effort as someone on the evening shift would, but his take-home pay is probably lower.

How to Be Nice to Strangers and the World Around You

At a tourist spot, ask people if they would like you to take their picture in front of a beautiful view or a historic monument.
Subtly alert people when they have food in their teeth, an undone zipper, or toilet paper stuck to a shoe. They’ll be far less mortified than if they find out two hours later.
Pay for the drive-through order of the car behind you.
Leave your extra change in the soda machine for someone else to find. Better yet, leave enough change for a soda.Athena Williams-Atwood, the president and CEO of Inspired Action, a consulting firm in San Francisco, carries rolls of quarters with her for parking. “If I see someone else’s meter running low,” she says, “I just pop a couple of quarters in. I may have saved that person $30 or $50 — all for 50 cents.”
Stop your car to let someone merge into traffic from a side street, or wave someone into the parking spot you were both eyeing.
When an elderly person is crossing the street slowly, walk alongside her at the same pace the whole way across. She’ll feel less embarrassed when the light changes if you’re in the intersection with her.
Trade your low ticket number at the deli counter for that of someone who seems to be in a hurry (or is shopping with children).
If you’re at an event or a party where you know lots of people, look around to see if anyone is there alone. If so, introduce yourself — and then introduce her to others.
When someone looks lost, stop and ask him if he needs directions. “I’ll never forget the people who have helped me when I was traveling,” says Real Simple staffer Melinda Page. “One man in Italy saw me looking at a map in confusion, asked if he could help, then walked five minutes out of his way to show me the place I was looking for, because it was hard to explain.”
Give blood. To find out where to donate, go to the website of the American Association of Blood Banks, at www.aabb.org.
Carry plastic bags when you’re hiking or camping, and pick up litter that you find along the way.
Instead of tossing magazines and old books into the recycling bin, drop a stack off at a local women’s shelter or your gym.
If you use public transportation on your commute to work, offer a fellow passenger your newspaper rather than tossing it in the trash.“
Adopt” an animal (via donation) from your city’s zoo or aquarium. You’ll get a photo and a bio of your new family member, and you can take your kids to visit it.
Plan a “kindness field trip,” such as driving around town handing out cold drinks to people working outside, or sending flowers through the deposit tubes at drive-through banks.

Sunday, December 7, 2008

Tis the Season......

Peppermint is not just for hanging on your Christmas tree!
For sinus congestion the best remedy I have found is peppermint tea. Just go to your local health food store and buy dried peppermint leaves, fill a pot with water and cover the top with the peppermint when it boils use a sifter and pour it in a cup you will feel relief just about instantly!
It's natural and it's tasty!
It's by far my drink of choice throughout the winter months.

Friday, December 5, 2008

Calorie Counting

If you are calorie counting That's Great!
If your are not exercising to expend the calories you are counting, what are you doing?

The reason behind knowing how many calories you consume is so that you know how many you need to expend.

Calorie counting is GREAT, but you also need to revamp your exercise regimen and get yourself at a negative caloric balance, to lose the weight.

Sunday, November 30, 2008

Happy.......Holidays?

So I listened to some of you talk about your holidays and I know that as wonderful as you would like the holidays to be with family and friends sometimes it's more stress than anything else to have everyone you love in the same place......Now that everyone is most likely back at their own home and you are left with peace at last, take some time for yourself to de-stress.
Make yourself a nice warm bath add Lavender oil, Lavender is good for stress, insomnia, & Headaches.
When you are finished with your bath make yourself some Chamomile tea, Chamomile is good for stress and stomach upsets.
Take a break from the TV, read a book, listen to relaxing music, or write down your thoughts.........This is a good refresher for the start of the work week

Saturday, November 29, 2008

When do you Stretch?

When we stretch a muscle, we're causing microscopic damage to soft tissue that ultimately repairs itself, which leads to greater mobility.
But the act of stretching can be stressful on the muscles and joints, which makes it more difficult for the muscle to produce the power and force usually required in a workout. This may lead to an overall ineffective workout or risk injury!
Therefore the best time to stretch is either after your workout, when the soft tissues are warm and pliable, or as a stand-alone workout that won't be followed by anything powerful or intense,(a good warm up before highly recommended).

Sunday, November 23, 2008

TV=Calories

Research done at the University of Toronto has shown that kids who eat meals while watching TV consume, 228 more calories than those who eat without the TV on.

Why not Shut off the TV and sit down at the table family style and talk about your day. It is the healthier option in sooo many ways!

Saturday, November 22, 2008

Acai Berry

Some of you have seen and questioned me about the Acai berry so I did my research and found the following information. I must say as much as it is tempting is as expensive it is at $80 a bottle. The companies marketing this are offering a free trial ($6.00 shipping) but for a week and if you don't call to cancel within that time they automatically charge your credit card and ship you your next bottle.

Brief Background of the Acai Berry and the Extract
Acai, pronounced (ah-sigh-EE) is a fruit that grows on the Acai Palm Trees in the Amazon Rainforest of Brazil. The Acai berry is quite small in size (similar to a blueberry) and is purple in color. Acai is basically all seed, covered in a small amount of fruit pulp and skin. About 90% of the fruit is seed - the acai seed itself is not used for products or human consumption. This is partly why the Acai Berry is in such high demand, in order to extract a decent amount of pulp it is necessary to use thousands of Acai Berries.
The acai berry has a very different taste to most fruit with a very subtle creamy after taste that some have compared with chocolate. There are a handful of stores and markets (most in CA or NY) that have started offering acai berry smoothies which is probably the closest we can come to having fresh Acai in the states. The fruit is very time-sensitive, and, if not frozen within hours of harvesting can end up spoiling rapily.

If you should decide to try the acai berry please let me know, I would love to monitor your progress along the way along with your regular exercise and nutrition. Ask me for more details if you are interested.

Friday, November 21, 2008

FITNESS CHALLENGE #3!!!!!!!!!!!!!!!!!!!!!!

Do this first thing every other morning to give your day a jumpstart!

Repeat 2x (challenge yourself and do 3x)
Try your best to go with as little rest as possible
remember to keep up with your water intake!

1st Set
30 sec jumpropes (BW)
6 squat thrusts
30 sec jumping jacks
6 box squats

2nd Set
45 sec jumpropes (BW)
8 squat thrusts
1 min jumping jacks
10 box squats

3rd Set
1 min jumpropes (BW)
10 squat thrusts
45 sec jumping jacks
8 box squats
15 crunches w/ knees to side (each side)
15 obliques elbow to hip (each side)
30 sec plank

Thursday, November 20, 2008

Advice we all could use

LAUGH! LAUGH! LAUGH!
Laughter diminishes the secretion of cortisol and epenephrine (aka stress hormones)


Wednesday, November 19, 2008

Exercises for Mommy/Daddy & Baby

Push-up with a Kiss
Place your baby on a blanket and position your hands on either side directly beneath your shoulders. Push yourself up on your toes or if your more comfortable start out on your knees. Be sure your body is in a straight line which ever position you should chose. Engage your abs and flex your elbow kiss your baby lower your body so that you can give your baby a kiss and then push yourself back to starting position.

Leg Extension with a Crunch
Lie on your back and bring your knees to your chest. Position your baby on your shins and hold onto his/her torso or hands. Lift your legs until your shins are parallel to the ground, Draw your knees back toward your chest and lift your head up toward your baby's face. Be sure to keep your abs engaged throughout.

When you involve your child/children in your excercise routine they will enjoy the quality time together. They may even be your motivation to keep up with your exercise because they most likely will ask you each day to do excercise again.
Your exercise is thier playtime, and it sets a great example for them to begin a healthy lifestyle!

Tuesday, November 18, 2008

Move it & Lose it!

Dance away your trouble spots!

Ballroom Dancing 250-400 Calories per hour
Square Dancing 280 Calories per hour
Ballet 300 Calories per hour
Salsa dancing 420+ Calories per hour
Aerobic dancing 540+ Calories per hour

What are you waiting for Turn up that I-Pod and Shake It!

Sunday, November 16, 2008

New & Exciting!!

I am very happy to announce that I am working on a website as well as other sites. There are going to be LOTS of great things for you to utilize such as customized nutrition, workouts that you can download and much more this is exciting for me and I hope that you utilize as much of what is available to you as you can. There is no reason for you not to succeed. I WILL KEEP YOU UPDATED!

Tuesday, November 4, 2008

www.whfoods.org

This is a fun website with plenty of information about eating healthy there are tips to eating healthy and cooking healthy!

Monday, November 3, 2008

Healthy Holiday Recipe Ideas

Appetizer: Fiesta Dip

1/2 cup cucumbers
1 cup nonfat sour cream
1/2 cup sweet red peppers
1 clove garlic
1/2 teaspoon fresh cilantro
Squeeze excess moisture from the cucumbers; place them in a small bowl.
Stir in the sour cream, peppers, garlic, and cilantro.
Chill until needed.
Serve with pita bread, pita chips, whole grain crackers, or whole grain tortilla chips.

Side Dish: Butternut Squash Casserole

1 medium butternut squash
2 clove garlic
1 small onion
1 teaspoon olive oil
1/2 cup bread crumbs
1/4 teaspoon salt and pepper
3 tablespoon Parmesan cheese
Preheat oven to350°F.
Cut squash in half lengthwise and remove seeds.
On a rimmed cookie sheet lined with aluminum foil, place squash with the rind facing up.
Bake for 45-60 minutes, until very soft.
Let cool for 5 minutes and scoop out the insides, being careful not to include the outer skin.
Place the squash in a casserole dish.
Sauté garlic and onion in the olive oil, and mix into the squash.
Stir in bread crumbs, pepper and salt.
Sprinkle cheese on top and cover the dish with foil or a lid.
Bake at 350°F for 10 minutes (or longer if ingredients have cooled).
Serves 6 .

Dessert: Cranberry-Oatmeal Cookies

3 cup rolled oats
1 1/2 cup unbleached all-purpose flour
2 teaspoon ground cinnamon
1/4 teaspoon ground cardamom
1/2 teaspoon baking soda
1 cup butter
1 cup brown sugar
2 – eggs or 4 egg whites
1/2 teaspoon almond extract
2 cup dried cherries (non-sugar coated)
Preheat the oven to 350°F.
In a medium bowl, combine the oats, flour, cinnamon, cardamom, baking soda, and salt.
In a large bowl, with an electric mixer on medium speed, beat the butter, brown sugar for 3 minutes, or until light and fluffy.
Beat in the eggs and almond extract.
Beat in the oat mixture, a little at a time, until well-blended.
Stir in the cranberries.
Drop by rounded teaspoonfuls about 2" apart onto ungreased baking sheets.
Bake for 10 minutes, or until golden brown.
Cool on a rack for 2 minutes.

YUMMY, ENJOY! HAPPY HOLIDAYS!

Thursday, October 23, 2008

Five Reasons To Eat An Apple Every Day!

1. Diet- Apples are the perfect portable snack. They taste great, boost energy, and are fat-free.
2. Heart- Research confirms it! The antioxidant phytonutrients found in apples help fight the damaging effects of LDL (BAD) cholesterol.
3. Lungs- An apple a day strengthens lung function and can lower the incidence of lung cancer as well.
4. Digestion- One apple provides as much dietary fiber as a serving of bran cereal. (That's about one-fifth of the reccommended daily intake of fiber.)
5. Bones- Apples contain the essential trace element, boron, which has been shown to strengthen bones.
*PA advocates for nutrition & activity

Wednesday, October 22, 2008

On Travel Again?

When you are on travel for business or pleasure your healthy lifestyle does not have to be put on hold.
There is a site that you can subscribe to www.Athleticmindedtraveler.com this site will give you hotels with decent gyms, nearest healthy restaurants, running routes, etc. in major U.S. and European cities.
That's what I call Simple Guilt-Free Travel!

Thursday, October 16, 2008

To Sleep or Not to Sleep that is the Question

Sleep is as equally important to your health as exercise and diet is! Without quality sleep you cannot function at your best mentally or physically which in return affects everything. I have found a website www.sleepfoundation.org it will explain more about what your body does while you sleep so that you can have a better understanding why your body needs it. Spend some time, check out the site let me know your thoughts......and GET SOME SLEEP!

Monday, October 13, 2008

Dieter BeWarey!!!!!!!!!!!

I understand that sometimes it can be frustrating when you don't see the results you want as fast as you would like but if you continue with proper nutrition and exercise You Will! Just be patient! When you work so hard and then resort to these fads that are out there you are doing yourself an injustice!

If you Really feel that you need to try one of these Cleansing diets TALK WITH ME FIRST!Don't fall into the Hype Trap! This is your Health you need to make educated decisions. If you think that the quick fix is going to solve your issue, IT'S NOT otherwise EVERYONE WOULD BE DOING IT! We need to learn how to incorporate healthy habits for life and once you have that under control you will NEVER have this struggle again, IT WILL BE A THING A PAST! I cannot promise you the same when experimenting with trendy Diets!
I continue to encourage you to talk with me about any concerns or questions you may have I AM HERE TO GET YOU ON THE RIGHT PATH and KEEP YOU THERE!
You have ALL SEEN THE RESULTS YOU WANT and when you don't you ALWAYS KNOW why that is! Keep IT UP!

Thursday, October 9, 2008

This Is All About YOU!

It's been about a month that I first started this blog.

NOW I want to hear from YOU.....

Please let me know what You want to see on this blog that You may not see already, or what do You see that You would like me to elaborate on?

This is not here for me, This Is All About YOU! I am only responsible for posting here the information You want and need to know to establish an even stronger path toward Your healthy lifestyle.

Speak Up and Seek Out the information You Deserve RIGHT HERE!

I am Passionate in Every Way for You to gain all that You need to be Your VERY BEST!

HOW CAN I HELP YOU TODAY?

Saturday, October 4, 2008

Hello All of My Favorite People!

I feel it is in order to Congratulate you All!!!

I was sitting here thinking about my week and I realized that I have to be the luckiest trainer EVER!

Every single one of you are absolutely Extraordinary. The Physical and Emotional Growth that I am watching you all go through is extremely rewarding to me. You should feel just as proud!

THANK YOU for listening!

You are proof that Hard Work Pays off. I APPLAUD YOU ALL, GREAT JOB! KEEP IT UP!!!!!
(anyone have a tissue?)

Tuesday, September 30, 2008

FITNESS CHALLENGE #2 !!!!!!!!!!!!!!!!!!!!!!

Congratulations to All of you that Accepted and Successfully finished the first Fitness Challenge! You LOOK GREAT and KEEP UP THE GREAT WORK!

If you weren't able to do the challenge yet START TODAY IT'S NEVER TOO LATE!!!



Mark it on your calenders, planners, i-pods, whatever you use to remind you of what you need to do daily............

For the next 2 weeks

2 sets of 20 pushups every other day and 30 minutes of cardio at 75% of your heartrate everyday....have questions about your heartrate % JUST ASK!

Do this in addition to your weekly workout....Keep up the great work!



KEEP UP W/ YOUR NUTRITION, just because your exercising does not give you right to eat the wrong things!



Do All the right things for your body and you will get the results you desire Guaranteed!

Monday, September 29, 2008

Just in Time For The Holidays!!!

GIFT CERTIFICATES
AVAILABLE!

Give the PERFECT GIFT this holiday season.....(it's right around the corner and creeping up fast!

Know someone who just needs that little push?
Having a baby or just had a baby?
Super Mom with no time for herself?
Over worked, stressed out?
Senior wanting to start exercise, unsure how?
And the list goes on.............

You will positively be giving the best gift this year!

IN HOME PERSONAL TRAINING!
I go to their home or they can come to my private gym in my home!

Be personally responsible for changing someones life for the better forever!
It's the gift that keeps giving!



Email me today for more details
ChristineSroka4@aol.com

DID YOU KNOW??????

Tolerance to caffeine occurs in one to four days and a person who is tolerant does not experience increased urine output.
Therefore Caffeine containing beveragaes contribute to hydration.

Just Be concious of what kind of caffeinated drinks you have as far as sugar, calories etc.

Monday, September 22, 2008

DRINK UP!

Drink Water, Drink Water Often!

Before Exercise...."Consuming at least 1 pint of water 2 hours before activity provides the fluid needed to achieve optimal hydration and allows enough time for relief of excess fluid."


During Exercise.... You should start drinking before you are thirsty and continue to drink throughout your workout. Continuous sweating during prolonged exercise can exceed 1.9 qts per hour, increasing water requirements signifacantly. You need to replace fluids to maintain body temperature and avoid heat exhaustion, heat stroke, or worse.

After fluids enter the stomach they empty to the small intestine and then nutrients are absorbed into the bloodstream for distribution throughout the body. Larger amounts of water tend to empty from the stomach faster, so believe it or not chugging is preferred over sipping. "Research suggests that the cause of stomach discomfort is usually a result of dehydration, not the result of too much water." Keeping up with your water intake before and throughout your workout could avoid any discomfort.

After Exercise....If you weigh yourself before and after your workout, each pound lost should be replaced with 1 pint of fluid.(be sure to remove sweaty clothing for accuracy) "During the rehydration process, urine is produced before full hydration occurs. Therefore consuming 20% more than the amount of sweat loss is an adequate guideline for fluid intake." This being said, weight loss after a workout is not fat loss!

Signs of dehydration include dark yellow, strong smelling urine(should be the color of lemon juice), decreased frequency of urination, rapid resting heart rate, and prolonged muscle soreness.

Thirst is triggered at 1% of dehydration.

All foods and fluids contribute to hydration, it all has some % of water.

"information for this blog came from NSCA's essentials of Personal Training Textbook"

To sum it all up Drink Water,

Drink Water Often,

LISTEN TO YOUR BODY!

Friday, September 19, 2008

DON'T FORGET!!!!!

Hey There Ladies and Gents!
Just a quick reminder to vote for what you want the next blog to be about. If you vote then you get even more information you are seeking.
Also if you haven't started the fitness challenge it is NEVER too late start today, it's not a contest it's a challenge SO Challenge Yourself!
Hope that you are enjoying all of the info here for you, and remember it's only going to get better!

Tuesday, September 16, 2008

FITNESS CHALLENGE #1 !!!!!!!!!!!!!!!!!!!!!!

Starting Right Now, from the moment you finish reading this, you are going to do 2 sets of 20 Pushups
you can do them in a row, you can do 1 set in the morning 1 in the afternoon. You can modify your pushups (on your knees), you can do them however you like just do 40 pushups a day for the next 7 days.

Leave your comments and Let us know how you do along the way......and YES I am doing the challenge with you in fact I even got my children on board (hubby doesn't know it yet but he's in also).....Sucess Tip #1 Treat exercise as playtime not work, yes it's important and you really need to do it but relax and have fun.

YOU CAN DO THIS!!!!

"BELIEVE
AND ACT
AS IF IT WERE
IMPOSSIBLE
TO FAIL!"
-Charles Kettering

Saturday, September 13, 2008

Burn Baby Burn!

Have you ever wondered how many calories you should take in? When you ask me my answer will and always has been you want a Negative Caloric Balance. Well what does this all mean you ask? Calories in Calories out. You want to be 50% to 85% of your heart rate. 50%-65% most Fat burning less calories burned and 70%-85% more calories burned less calories from fat.
http://www.mayoclinic.com/
Type in Calorie Calculator In the Search box. Weight Loss is all about calories, you have to create a calorie deficit in order to lose weight. Remember weight loss does not happen over night and your goal should be to lose 1% of your total weight a week. Faster rates of weight loss can lead to dehydration and decrease vitamin and minerals.

YOU WILL REACH YOUR IDEAL WEIGHT!

Friday, September 12, 2008

BUSY BEES!

Prevent making the mistake of skipping a meal or going for the quick unhealthy fix.



"PLAN AHEAD!"


With healthier options within reach you are less likely to make poor nutritional choices.

Here are some smart snack ideas: *Sliced Apples, *Baby carrots, Low Fat Yogurt, *Fruit Salad, Cucumber slices, Raisins, Cherry Tomatoes, **Natural peanut butter on celery, Rice cake w/ light cream cheese, Bell pepper strips, **Rice Cake w/ apple butter, **Bananna w/ Natural peanut butter, Trail mix(1oz), Pretzels.....Just to name a few.

*Most grocery stores have prepackaged precut fruits & vegetables to make it even easier. If you cut your own fresh fruit squeeze some lime juice on it to keep it from turning brown quickly.

**Pay attention to serving size

For everyone who is just TOO BUSY! (anyone not too busy I expect to hear from you so that the rest of us can follow your incredible time management skills!)

***As I was saying, for help during your busy week, Make your Meals on Sunday for the week. A small investment in those 3 compartment tupperware containers will go a Long Way! You can pre-make your breakfast and lunch get up and go....NO WORRIES!

As for dinner, before you go grocery shopping look over a few recipes and add what you need to your list. On Sunday make a few dinners be sure to make extra because your going to split it up into portions and freeze them. (Depending on how much Freezer space you have or how much you make you can have up to 2 weeks or more of dinners!) Imagine it now, you come home from a long day and all you need to do is open your freezer and choose from what is already made and throw it in the oven (don't actually throw it in the oven b/c that would make a big mess and would defeat the purpose of time saving.)

This does not mean that you have to spend the entire day in the kitchen to prepare for the week. You have other things to do on the weekends because of the busy week that you have, such as clean the house or do gardening, Etc. There is this crazy thing called multi-tasking some have mastered it, some are working on it. If you haven't yet mastered it try, try again eventually you'll get it. And when you do it will Feel and Taste Soooooo GOOOOD, LITERALLY!

***You can take the short cut and buy the frozen meals in your grocery store freezer but before you do check out the salt content and other nutritional values. Chances are it will not be as nutrional as what you make.....it Never is!

Remember making these small lifestyle changes are not going to be easy, but once you do it repetitively it's no longer a lifestyle change It's A Way Of Life!


Give your comments
For more information or to add tips that you use to survive the busy days of the week

How to Avoid The temptation to Eat Unhealthy Foods

www.wikihow.com
I found some great tips here on ways to avoid some serious social traps we all find ourselves in now and again and again and again...............
Type the blog heading into the search box of the wikihow website and TADA Take your pick.

My Highlighted favorites are:
Remove temptations....JUST GET RID OF IT! How many times have you heard NEVER go to the grocery store hungry (so what do you think you should NEVER DO?) When you don't have anything to eat except healthy food, going out of your way for a candy bar will be too much work.
I know that you have heard me say this before if you are Hungry and it hasn't been that long since your last meal or snack Drink water. Dehydration can often be confused with hunger.


NOTHING TASTES AS GOOD AS BEING HEALTHY FEELS!
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My name is Christine Sroka. I attended school at the National Academy of Fitness Science.I am a National Strength & Conditioning Association Certified Personal Trainer. I Bring Affordable Fitness To You, with In Home Personal Training serving Mercer county NJ & Bucks county PA contact me for more information, ChristineSroka4@aol.com (848)333-6766. *Know that not all exercise is suitable for everyone. To reduce the risk of injury, consult your doctor before beginning this or any exercise program. The information presented is in no way intended as a substitute for medical counseling.