So, are your cupboards are clean and your refrigerator is empty because you have gotten rid of all of that holiday gut-busting food, right?! Well, now it is time to restock. Here are a few tips that may help you restock your kitchen with healthy choices that will help you get back on track.

• Make it your goal to fill your grocery cart with healthy choices at least 80% of the time. That means 8 out of 10 items in your cart should be: low in saturated fat and cholesterol, low in sugar, low in sodium and high in fiber.
• Make a list before you go shopping of your old favorite foods and choose healthy alternatives in their place. Make the list and stick to it.
• Break the supermarket into five areas and choose 10 healthy alternatives from each of the areas and stick to those choices when shopping:
  • 1 - Meat, Fish and Poultry
  • 2 - Dairy
  • 3 - Fruits, Vegetables, and Fruit/Vegetable Beverages
  • 4 - Breads, Cereals, Crackers, and Grains
  • 5 - Snacks, desserts, and baked goods

• Choose fresh - The fresher the ingredients, the better they are for you. Stock up on the freshest fruits, vegetables and meats you can find.
• Choose convenience - If you know that you will not eat carrots if you have to wash, peel and cut them up, buy the pre-cut ones. That goes for anything. If you will eat the conveniently washed and packed fruits and vegetables, buy them. They may cost more, but they at least wont go to waste.
• Choose convenience again - If you have to have your snacks, but tend to eat too many, buy the individual packs. They allow you to have your snack but keep the portions completely controlled. The 100-calorie packs are a really great idea. Again, they are more expensive, but they are worth it if it keeps you from finishing off the whole bag or box in one sitting.

There you have it, now go stock up!

OK, it's Saturday and the feast is over so throw out all the unhealthy leftovers and YES! that means Grandmas homemade pecan pie.  Believe me it's hard, but you've  got to do it or else you will never burn off the Thanksgiving calories before Christmas hits and then it's a whole other ball game.  You now have had two days of the great meal and it's time to say GOODBYE!  Tell the pumpkin pie to start the bus and head out and make sure he takes all his friends with him.  OH! Please don't take it to the company break room like you did the Halloween candy!  We all need less temptation!

Vinaigrette
1/2 C canned whole-berry cranberry sauce
1/4 C fresh orange juice (about 1 orange)
2 Tbs. balsamic vinegar
1 Tbs. olive oil
1 tsp. sugar
1 tsp. minced peeled fresh ginger
1/4 tsp. salt

Salad
18 Bibb lettuce leaves (about 2 heads)
2 C sliced peeled pear (about 2 pears)
2 Tbs. fresh orange juice
1 C (1/8-in. thick) slices red onion, separated into rings
1/3 C crumbled blue cheese
2 Tbs. coarsely chopped walnuts, toasted

1. To prepare vinaigrette, place first 7 ingredients in a medium bowl, stir well with a whisk.
2. To prepare salad, divide lettuce leaves evenly among 6 salad plates. Toss pear with 2 tablespoons orange juice. Divide pear and onion evenly among leaves. Top each serving with about 1 tablespoon cheese and 1 teaspoon walnuts. Drizzle each serving with about 2 1/2 tablespoons vinaigrette. Yield: 6 servings.

Calories 151; Fat 5.8g (1.5g saturated); Protein 3.1g; Carbohydrates 23.8g; Cholesterol 5mg; Sodium192 mg

Recipe from Cooking Light's Holiday Cookbook.

Its Friday and you may be feeling a tad bit guilty about your feasting.  It's ok, we've all been there and done that.  I think I saw my mother-in-law use three sticks of butter for the green beans and I'm not joking.  Just when you think you're eating healthy you see that happening.  No wonder they taste so darn good.  My twins who are not fans of the green beans were eating them like candy.  I'm sure you even had more than one piece of pie or cake, or just a little extra gravy on those mash potatoes.  Well, all is not lost.  Let's figure out how to burn a few more calories these last three days before getting back to work and having to suck the gut in to make the pants fit.

• Do a workout on each of these last three days and add an extra 10-15 minutes to it then normal.
• Take two of these workouts and make it a little higher intensity for as long as you can, then back it off a little and recover and then ramp it right back up for as long as you can again.  Do this throughout the entire workout.  Getting your heart rate up a little higher just for a few minutes can burn some great calories.
• Not only do a cardio workout, but do a little strength training on one of these three days.  Add two or three different exercises in there to work your body a little differently.
• Go to that class in your gym that you've been dreading because it looks like it will really kick your butt.  Grin and bear it and do it

If you do a little bit more than normal you can burn a few more calories than usual and work off that gut busting Thanksgiving dinner.  I think I will run an extra mile or two today and see if I can prevent the green bean butter cholesterol from sticking to my arteries!

Yes - I encourage you to get out there and shop 'til you drop. You can burn a hefty amount of calories walking to and from the car, walking up and down the mall, lifting all sorts of packages and trying clothes on galore! Plus, you wont be sitting at home being tempted by all of those leftovers! So, get on out there - stores opened at 4:00am!!

Happy Thanksgiving! I hope you have a great day. Enjoy your family, Enjoy your friends and enjoy your food. I know fitDiva Lara and I are always trying to urge you to make good, healthy choices, and that goes for tomorrow too, however - enjoy yourself.

If there is one day to cheat, tomorrow is that day. Did you know that people have a better chance of sticking to their diet if they are allowed to cheat every now and then? Well it is true, so tomorrow is your day, just do it wisely.

Have a little bit of everything or, a lot of your favorite and skip the few things that don't matter that much to you. No sense in wasting calories right? Also, try to wait before you dive in for seconds. After you clean your plate, take a breath, have a few drinks of water or even wine, and relax for a few minutes. Allow yourself time to digest your food and you will be less likely to go ahead and dish out another few helpings. This will help keep you from being so stuffed you can't enjoy your pumpkin pie.

Don't forget to be active today, whether it be a Turkey Trot, a game of touch football, or a quick little walk around the block. Do it before or even right after the big meal - or better yet, both!. Just be sure to do it before you sit yourself down on the couch to start your football frenzy! You will have a hard time getting up after that!

Happy Thanksgiving to all! Enjoy your day!

OK, here is your tip today.  Get out and burn a few calories.  Go walk, run, bike or put in that workout video.  Just keep moving.  While football is on and everyone else is laying around like slugs, you can be an inspiration and show them how it's done.  You will feel so much better about yourself!

Topping
1/2 C raw walnuts, chopped
1/2 C old-fashioned oats
1 C plus 2 Tbls. flour
1/2 C tightly packed light brown sugar
Dash cinnamon
6 Tbls. butter, at room temperature

Filling
3 pears
2 large apples
1 12-ounce bag frozen cranberries
3 Tbls. sugar
4 Tbls. flour
1/2 tsp. almond extract
1/3 C apple juice

• Preheat oven to 375 degrees; set rack in the center. To prepare topping, combine walnuts and oats in a medium-sized bowl. Spread onto a cookie sheet; toast in oven for 5 minutes. Return to bowl, add remaining topping ingredients; mix with a fork until pea-sized crumbs form. (Can be made up to 1 week ahead and frozen in a plastic bag.)
• Cut pears and apples into 1/4-inch slices. In a large mixing bowl, stir together fruit, sugar and flour. In a cup, combine almond extract and apple juice; pour over fruit and stir. Bake mixture in a shallow 3-quart baking dish for 30 minutes at 375. Cover with foil; refrigerate.
• To assemble crisp, allow fruit to reach room temperature. Sprinkle evenly with topping and bake 30 minutes at 375.

Per serving (3/4C): 340 calories, 13g fat (5g saturated), 4.7g protein, 54.4g carbohydrate, 5.5g fiber.

Recipe from Shape Magazine, November 1999.

Ok, it's the Wednesday before Thanksgiving and either you are frantically getting ready to prepare the big meal or you're traveling somewhere for the big meal.  Either way, you can still get in some good calorie burning before taking in all those yummy calories.  Yes, I am one of those who blows caution to the diet wind when it comes to the big Thanksgiving feast.

• Did you sign up for your local Turkey Trot like fitdiva Jill recommended?  Well then get on it and sign up.  Even if you walk it who cares, you're burning calories.  Just think of that big turkey waiting for you at home and you will find the zip you need.
• OK, how much does that turkey weigh, like 20lbs?  So, lift it up and down a few times.  Carry it up and down the stairs.  If you look a little goofy well HEY!  it's just family around right?  In all seriousness, just move.  Take extra trips up the stairs.  Do lunges in the hallway.  Do squats as you prepare the stuffing.  Whatever it is, just do it.
• Thanksgiving can be stressful.  It's family around and well, if it's anything like my family you will be wanting that glass of wine pretty quick, so instead wave goodbye and take a walk break outside.  Grab your favorite cousin you haven't seen forever and catch up.
• Get in a mental state that you have to work for this meal and that means burning calories.  Be creative and find ways to do it.  Get out and go to your gym.  If you're traveling most hotels have gyms or if you're staying with someone, your local YMCA will let you in with a guest pass.
• When doing that last minute grocery shopping, put a little pep in your step and pick up the pace when pushing that cart up and down the aisles.

There are so many ways to get a little workout in if you put your mind to it.  Set aside time and work it out with your family that this is what you need to do.  Don't feel guilty for leaving Aunt Edna to go for a walk.  Think about your sanity and health.  Get it in!

You hear it all of the time, "Eat Breakfast!" Well tomorrow, do just that. Don't skip breakfast to save your calories for the Thanksgiving Feast. Skipping breakfast can cause you to be more hungry, making you more susceptible to overdoing it during the big meal. Eat a sensible breakfast and enjoy your feast, but keep it within reason!

A great way to strengthen your core while at work is to sit on a stability ball instead of a chair at your desk.  Many people are doing this now and it's such a great idea.  I had a client who came to me with severe back issues.  It hurt for him to sit for long periods of time.  I suggested he replace his office chair with a stability ball and he has had significant results and improvement with just that little change.  Every so often you can take a break and get in some other exercises while you're at it.

With everyone on a budget and with the time of sales galore - watch out. Look out for the two-for-ones, the buy-one-get-one-frees (which is technically the same thing I guess), the 50% off the holiday sweets and treats the day after the holiday, the buying in bulk, etc. - unless it is something you usually would buy - AND it is good for your health!!

I was so impressed the other day. I was in the grocery store, in the cracker aisle - which is really not a great aisle to be in, and they had big boxes of Cheezits on sale - Buy One Get One Free. No, I was not buying them, thank you very much, but this couple standing next to me were looking at them. I heard the man go, "Oh, I kind of want some Cheezits." But then after realizing they were buy one get one free he said, "Oh, never mind. I really don't want to buy two. I don't want to be tempted to eat that many." I was so impressed. I really believe, that would not stop most people. Most people would be like, "SCORE! Let's get 4 boxes!"

We all love a bargain, but we have to think about the consequences. Craving Cheezits, buying a small box and allowing yourself to have a handful is one thing. However, craving Cheezits and buying 2 boxes is a completely different thing. Not only are you setting yourself up for consuming way more junk than you had planned - you are probably not really saving yourself any money. Buying more, to supposedly save more, is not always good for your waistline or good for your budget.

Watch yourself at places like Starbucks where you go to buy the a Tall drink but the Venti drink is only 25 cents more. Now don't quote me on that price, it is probably a little more, but you get my point. In your mind you are going - "Why on earth should I just buy the small one, when the big one is really a better deal?"  Well, here's why - you weren't planning on buying the big one, so it is a waste of 25 cents - AND it is at least an extra 100 to 150 calories.  

Bulk stores like Costco and Sam's can get you too. EVERY SINGLE TIME I go there I see that HUGE, 3 pack of Ghiradelli brownie mix that when calculated, is way cheaper than the little brownie mix I buy at Pavillions. Oh, they are so delicious and I am always so tempted. BUT do you know that I never make brownies?? The only time I do, is when my dad comes to visit. He has to have his trimmings you know and he loves brownies. But he comes like 2 or 3 times a year. So, do I need the 3 monstrous boxes of brownie mix sitting around my house? NO. I would never use it all so it would go to waste, or I would just be bake away and have brownies galore at my house for months. NOT GOOD!

So just keep your eye out and try to make smart choices. Of course look for the good deals, but look for the ones that will actually save you money and not blow your waistline!

I thought with Thanksgiving this week, cranberries would be an ideal food to talk about. They are definitely a holiday tradition in many homes. People use them for everything from cranberry sauce to garland for the Christmas tree. There are continuous studies being done that are giving us more and more reasons to eat them regularly rather than just with your Turkey Day meal. Here are a few.

Cranberries are low in calories and are an excellent source of many nutrients. One cup of whole cranberries provides only 46 calories, 22% of your Daily Recommended Value of vitamin C, 5g (18% DRV) fiber, 18% DRV of Manganese, 6% DRV of vitamin E, and 6% DRV vitamin K.

Vitamin C (22% DRV) - Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.
5g Fiber (18% DRV) - Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
Manganese (18% DRV) - Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.
Vitamin E (6%) - Vitamin E helps prevent cell damage, cancer and heart disease.
Vitamin K (6%) - Vitamin K is essential for proper kidney function and promotes normal blood clotting.

Although they (or cranberry juice) are known mostly for fighting urinary tract infections, they have been shown to provide a number of additional health benefits as well. Cranberries have anti-adhesion properties which inhibit bacteria from attaching to a number of areas in the body. This helps fight:

• Urinary Tract Infections
• Tooth decay and gum disease
• Stomach Ulcers, stomach cancer, acid reflux disease and gastritis

Cranberries contain a number of antioxidants, possessing one of the highest ORAC scores of most common fruit. The antioxidants along with other phytonutrients have been shown to:

• Strengthen the immune system
• Fight certain cancers
• Lower LDL Cholesterol and fight cardiovascular disease
• Promote anti-aging
• Fight degenerative brain disorders  

There are more and more studies being done every day on the health benefits of cranberries including their role in cancer treatment and prevention including breast cancer, high blood pressure, diabetes control, and treatment of rheumatoid arthritis and other inflammatory diseases.

I bet you didn't know all of that! So go ahead and have a second scoop of the cranberry relish your grandmother makes and feel good about every bite.

Please Note: Cranberries do contain oxalates which can lead to kidney and gallbladder problems if you are prone to them.

I have listed 2 recipes. I prefer the 1st one because the ingredients are fresh vs. canned. However, I must admit, they both are quite delicious!

Cranberry Sweet Potato Bake

  1 1/2 pounds sweet potatoes
1 1/2 cups fresh or frozen cranberries
2/3 cup sugar
1/3 cup orange juice
1 teaspoon salt
1 tablespoon butter or margarine
1 1/2 cups granola cereal 
 

1. Preheat oven to 350 degrees.
2. In a large saucepan, cover sweet potatoes with water; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until tender. Drain and cool. Peel potatoes; cut into 1-in. pieces. Combine cranberries, sugar, orange juice and salt; place half in a greased 11-in. x 7-in. x 2-in. baking dish. Top with half of the sweet potatoes. Repeat layers. Dot with butter. Cover and bake at 350 degrees F for 25 minutes or until cranberries are tender. Uncover and sprinkle with granola; return to the oven for 10 minutes.

Makes 6 Servings

Recipe from www.allrecipes.com.

Cranberry-and-Sweet Potato Bake

2 (15-ounce) cans sweet potatoes, drained
1 (8-ounce) can crushed pineapple in juice, drained
2 tbls. butter, melted
1/4 tsp. salt
1/8 tsp. ground nutmeg
Dash of black pepper
1 large egg
1 (16-ounce) can whole-berry cranberry sauce, divided
Cooking Spray

1. Preheat oven to 350 degrees.
2. Combine sweet potatoes and pineapple in a large bowl, mash with a potato masher. Stir in butter, salt, nutmeg, pepper, and egg. Swirl in 1 C cranberry sauce. Spoon 1/3 C sweet potato mixture into each of 8 (4-ounce) ramekins coated with cooking spray. Top each with 1 tablespoon cranberry sauce. Bake at 350 degrees for 40  minutes. You may substitute a 1-quart casserole for ramekins, if you desire. Bake at 350 for 40 minutes.

Makes 8 Servings

Calories 212; Fat 3.9g (sat. 2g, mono 1.1g, poly 0.4g); Protein 2.6g; Carbohydrates 43.2g; Fiber 1.7g; Cholesterol 35mg; Iron 1.3mg; Sodium 186mg; Calcium 32 mg

Recipe from Cooking Light's Holiday Cookbook.

What fit diva doesn't want to work those inner thighs.  Most of us don't have a Reebok Slide laying around the house, but most of us either have some type of slick flooring available, such as hardwood or tile floors.  Then all you need is a small towel to place under each foot and you have a great new way to workout the legs at home.  You can also place a chair in front of you in case you need a little help with balance and getting the movement.  Then once you get it down, try to do it without the chair and really focus in on pulling in the core to help you balance.

You're working out five days a week and getting frustrated because you're not seeing the results that you would like.  Well, I hate to tell you, but you may have to workout a little harder or at a higher intensity.  I know that's not what you want to hear, but research has proven this.  It has also proven that working at a higher intensity is a way to finally get rid of that stubborn abdominal fat. You've got to give it a little more effort and sweat a little harder.

According to a study done by the American College of Sports Medicine (ACSM) higher intensity workouts have proven to be the key to changing your body composition or percentage of fat.  Arthur Weltman, Ph.D., and his team studied 27 middle-aged obese women with risk factors that includes abdominal obesity, unhealthy cholesterol levels, high blood pressure, elevated triglycerides and elevated fasting glucose. Seven of the women did not change their activity levels; 11 performed low-intensity (50-60 percent of maximum aerobic capacity) exercise five days per week; and nine performed low-intensity exercise two days and high-intensity exercise (75-80 percent of maximum aerobic capacity) three days per week.

The high-intensity group reduced total abdominal fat, subcutaneous (fat under the skin) abdominal fat, and visceral abdominal fat during the 16-week exercise period. Visceral fat surrounds the organs (e.g., liver and kidneys), and excessive amounts are associated with the development of diabetes, heart disease and high blood pressure.

If you just take two or three of your workouts each week and make them a little harder and work at a little more intensity you have a better chance of losing those unwanted pounds and reducing those trouble areas.  Sweat it out.  Losing your weight this way will make you feel good about yoursef.  You will have such a feeling of accomplishment for all of your hard work.  It will pay off!

Don't stress about your diet during the holidays. Stress can wreak havok on your health and happiness. Try to do your best and make good choices, but don't let it consume you. Plan ahead, allow for mistakes, give in a little and enjoy your company. Remember, this is a "Happy" season!

I was digging through some of my old files and stumbled across an excellent article from The American Council on Exercise. Because New Years' resolutions are right around the corner, I thought I would share some of their tips on how to succeed.

Be Specific - Instead of saying, "I will exercise more, and I will eat better.", write down what you are specifically going to do for exercise and when you are going to do it and exactly what you are going to do to "eat better" like adding 3 more vegetables to your diet a day, drink 2 less cokes a week, etc.

Change for the right reasons - Make changes and resolutions for yourself and for your well-being not to please others. Make resolutions that will help you live a healthier and happier life.

Be Creative - If you need to start doing a lot of things in the New Year - try to combine them. If family time and exercise are lacking in your life, take walks as a family, play a game of touch football, go on a family bike ride or hike. You will be meeting 2 goals at once!

Believe in yourself - You must believe you can change before you will be able to successfully change. Find people like you that have done what you want to do. If they can do it, so can you.

Be Realistic - Make sure your goals are within reason. Don't plan to run a marathon if you have never run before with only 5 weeks training and don't plan to lose 24 pounds in 3 weeks. Also, make changes as easy and as convenient as you can. Join a gym that is on your way home. If you have to go out of your way to get there, you most likely wont go.

Anticipate Roadblocks - Plan on a few relapses but also plan on recovering. If you slip and then say forget it, your resolution is going to be very short lived. We all slip, we are human. Don't beat yourself up and get right back to it.

Build a Support System - Get your family and friends, your co-workers and/or support groups to help you achieve your goals. Whether it be just encouraging you or doing it with you, you chances of succeeding will be so much greater than if you are doing it on your own!

I hope these tips help you stick to your resolution the whole year through! You can do it!

There are several ways to work your core while you are strength training other parts of your body.  Such as sitting up right on a machine instead of leaning back on the seat pad behind you.  So if you are doing a seated chest press, don't lean back on the seat.  Sit up straight nice and tall and pull in your core.  You will find the exercise more intense and harder just by making that one change.  You can work your core no matter what other body part you are targeting.  Ask a trainer at your gym to show you more tricks. 

  Keep track of your workouts and record your improvements. Whether it is a faster mile, 3 more push-ups or 20 more pounds on the leg press, it is inspiring. It will encourage you and motivate you to continue working towards your goals.

Many people of all ages suffer from a form of arthritis.  It can stop you from doing the things you love and make life such a bummer.  Arthritis suffers may think that exercise will increase the joint pain or speed the joint breakdown when actually it can make it better.  In the Spring 2008 issue of the ACSM Fit Society Page it talks about how regular exercise can actually decrease the joint pain and stiffness and enable you to continue with normal activities.

Most experts agree that participating in a regular exercise program that follows ACSM guidelines is important and safe for those with arthritis.  This means your program should include aerobic activities of 30-60 minutes five days per week, resistance training, and flexibility activities.  The benefits can be:

• Decrease joint pain and stiffness
• Improved or maintained joint motion
• Decreased risk of cardiovascular disease which is higher in those with rheumatoid arthritis
• Improved ability to do daily activities

You may need to modify your activities depending on the severity and type of arthritis such as rheumatoid arthritis where the immune system is affected.  You may need more rest.  Some may be able to jog and some might find walking a better activity or activities with less pounding such as cycling, water classes or even the elliptical machines.  Resistance training can help with functional activities, absorb stress around a joint, and help support unstable joints.  As far as flexibility, just try and get your joints moving in a full range of motion to prevent loss of motion.

Don't let arthritis stop you from living your life.  Exercise can benefit greatly.  I have trained several clients with arthritis and it has helped all of them live a better quality of  life.  Get approval from your doctor then work with a trainer who has experience in training someone with arthritis.  You may experience a few road bumps here and there, but just keep at it.  You won't regret it!

1 pound skinless boneless chicken breast halves (4 breasts).
2 tablespoons sugar.
1/4 teaspoon ground cinnamon.
2 medium cooking apples (peeled and cut into thin slices).
1 cup of apple cider.
1 tablespoon cornstarch.

Heat coals or gas grill.

Place chicken breast halves between 2 pieces of waxed paper. Pound chicken to 1/8-inch thickness.

Mix sugar and cinnamon. Coat apple slices with sugar mixture.

Divide apple slices among chicken breast halves. Fold chicken around apples; secure with toothpicks.

Cover and grill chicken 4 to 6 inches from medium heat 20 to 25 minutes,turning once, until juice is no longer pink when centers of thickest pieces are cut. Remove toothpicks.

Mix apple cider and cornstarch in 1-quart saucepan. Cook over medium heat, stirring constantly, until thickened and bubbly. Spoon over chicken and serve.

Makes 4 Servings

Quite a few years ago a friend of mine that had been overweight for many years was diagnosed with diabetes. His diagnosis hit him like a MACK truck and so he instantly changed the parts of his lifestyle he could. He worked countless hours at a sedentary job, didn't exercise, and had a busy social calendar. He attended many social events at other peoples homes, but entertained at his own home as well. He didn't quit his job, nor did he become a homebody. He just figured out what he had to do and did it in a way that would allow him to succeed. He started saving his life, one step at a time, one party at a time.

First of all he took up exercising with a bang. He didn't work any less, but he started going to the gym before work, at lunch or after work - every single day. He did not miss. He made it a huge priority. He also started walking/running. He entered a 5K, worked up to a 10K, then a half-marathon and then finally a marathon. He was amazing as he stuck to every goal and continued to push on even though he was often the last runner to cross the finish line and was usually followed by the race officials - the "sweepers". It didn't get him down, he did not care. He was not there for a 1st place medal, he was there to save his life. And every single day, he was doing just that.

As for his social life - that didn't stop either. He did become more aware of what his choices "should" be at parties, but did still partake in a little bit of this and that of the not so good for you stuff. However, the biggest change he made was that he never kept leftovers. If he was at a party and there was tons of food left - he refused to take any home. If he was having the party and there was tons of food left, he would package it up and pass it all out. He made every single person take something home. Whether or not they ate it was beside the point. He knew he couldn't have it in his house because he would eat it, yet he could not justify throwing it away. This my friends is what he said made the biggest difference in his weight loss.

If you are looking at improving you health, focus on the changes you CAN make instead of focusing on all of the changes you can't. My friend didn't stop living his crazy, busy life, he just adjusted it. He made changes where he could and was able to improve his health tremendously.

With the holiday parties starting already I found this to be an appropriate piece of information to share. If you don't have it, you won't eat it. Thanksgiving is a week from tomorrow. Enjoy your day of eating but then send the leftovers home with your friends and family. We are supposed to share now aren't we!!!

Last week was very rough for me.  I found out my two year old son has to have surgery.  It's minor, but it's surgery and a night in the hospital.  I lost my wallet which put me in a huge panic for days and my allergies were killing me which put my workouts to a bare minimum and when I don't get to work out life is rough in my house.  I become MRS CRANK!  Through it all I kept thinking that at least my son is not going through some life threatening situation and at least I did get in some workouts and then low and behold the grocery store called and found my wallet.  It seems in any situation there seems to be a positive and it's important to find that positive and focus on it.  Then all of a sudden things become clear and good things unfold.  Just Hang In There!  Don't Let Life Get You Down!

If you are an athlete or like most of us a wanna be athlete plyometrics is a great way to get stronger and faster.  Plyometric training consists of leaping, bounding, hopping and jumping which involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). Many athletes and wanna be athletes use plyometric jumping exercises to build power and speed, improve coordination and agility and effectively improve sports performance. It's also important to recognize that these are high risk exercises and if performed incorrectly or performed without a solid base of training, plyometrics can increase the risk of injury.

I will throw in a plyometrics workout every so often with most of my healthy non-injury/non-issue clients.  Even if they are not athletes, plyometrics is a great way to change up your strength training regime and work your muscles in a totally different fashion.  Muscles need change or they go into a stale phase where you don't see results as quickly as before.  Getting a completely different workout like plyometrics in every so often is a great way to fire those muscles back up.

This Sports Fitness Advisor site has some great animated video and explanation of plyometric exercise.  Just scroll down the page and you will see them.  Here are some safety tips:

• Be sure your body is healthy and injury free before doing any type of plyometrics 
• Thoroughly warm-up before starting plyometrics
• Start slowly with small jumps and gradually build up
• Land softly to absorb shock
• Allow plenty of rest between plyometric workouts
• Stop immediately if you feel any pain in your joints
• Use footwear with plenty of cushioning
• Perform plyometrics on soft or cushioned surfaces only

GET JUMPING!

If you want to change your lifestyle, you should try to be specific about your plan to do so. Specific plans are easier to stick to than vague ones. If you want to lose weight - you should write your goal down as "I want to lose _ pounds by _ date." Or if you want to start exercising more - write down your goal as "I will try to go to the gym every Tuesday and Thursday to lift weights and run or swim every Monday and Wednesday." These are just examples, but writing down specific goals increases your chance of success.

A healthier alternative to Apple Pie!

Preheat oven to 350 degrees.

Fill glass pie pan or a 9" X 13" glass baking dish with cut apples until bottom of dish is covered.

Sprinkle 1/4 C Sugar, 1/4 C Flour and a dash of cinnamon over apples.

In a separate bowl, mix the following ingredients:

2 C brown sugar
1 1/2 C oatmeal
1/4 C flour
1/8 C butter (room temp)

Work together with hands.

Sprinkle mixture on top of apples; press down.
Bake at 350 degrees for 45 minutes. Cool and serve.

With the New Year just around the corner, so are the resolutions. I do not know the actual percentages, but I can guarantee - "losing weight"- is one of the top resolutions made each year. It's a new year and everyone is excited and motivated. Have you ever seen the gym on January 2nd?? Not usually the 1st, people are still recovering from their festive evenings, but the 2nd until about mid-march?? It is always crazy crowded

It is great to see all of the motivated people working super hard to lose weight. Although many initially succeed, about 90 percent of dieters regain their weight loss. They stop going to the gym, return to old eating habits and bam, back come the pounds. The main problem is that people go on "diets" instead of changing their way of life. Here are some ways to be more successful in losing the weight and keeping it off :

• Avoid super speedy weight loss. Starving yourself can drop big numbers at the beginning, but it is mostly water weight and can lead to bingeing, slower metabolism and poor health if continued. Shoot to lose 1-2 pounds a week. You didn't put on that extra 15 pounds in a week, so don't expect to lose it in a week.
• Go for realistic goals. Find your ideal weight range, based on your sex, height and weight, and shoot for the middle rather than the bottom. This will be an easier goal to achieve as well as an easier goal to maintain. You shouldn't have to be starving and dehydrated to be at your ideal body weight!
• Keep a food diary at the beginning. and calculate how many calories you typically eat. Figure out how many you will need to cut to lose your 1-2 pounds per week and learn how to do it in a healthy manner. Learn how to substitute or eliminate foods to help you meet your goal as well as improve your health.
• Learn your trigger points. Figure out when and why you eat. If you eat every time you sit down to watch TV, try to figure out what else you can do besides eat. Stretch, work on your computer, send some emails, look through a catalog or drink a glass of water or hot tea. Focus on changing your negative habits into positive ones and purposely plan things to do rather than eat.
• When you reach a plateau, shock your body. Change up your exercise routine. Add in an extra walk, increase your intensity, increase your time, and/or change your activity. Drink one or two more glasses of water or green tea. Change up your diet but still keeping an eye on the calories. You will have weeks where you will lose weight and weeks that you wont. You must stay focused and remind yourself that it is working and that it is worth it.
• Once you've lost the weight stay focused. Hopefully you have learned what to do, to get to a healthier weight and so will know what to do to stay there. If you go back to an old habit every now and again, don't beat yourself up - just get back on track.

Realize that losing weight and getting healthy are like cleaning house. You can clean, clean, clean but the second you stop cleaning, the house starts to get cluttered and dirty. If you exercise and eat right until you get to your ideal weight, and then stop, you will start gaining. It is never really "over" and you are never really "done". It is a lifestyle and a much more comfortable one - so make it yours!

I had a friend once tell me the way she stayed in shape was by doing 30 minutes of her old high school cheerleading routines.  She would put on her old school music and get after it.  It, of course, completely embarrassed her teenage daughter especially when her friends were over, but my friend didn't care.  She would kick, jump, and do the old arm and hand jesters.  Hey, it may seem a little corny, but at least she is getting her exercise in.  It's whatever floats your boat and gets you active.  Be creative and discover what works for you even if it means getting out the old pom poms and doing a few cart wheels!  Hey! you can reward yourself with a spirit stick :-)

This is a great way to mix up your lunges.  If you don't have a BOSU then you can use a step or just the floor.  This is a great exercise for your thighs and hips, but you will feel it everywhere from the the waist down.

Thanks to PTontheNet for pictures and help with verbage.

I was at the grocery store and just happened to over hear a conversation among two guys.  One said to the other, "All you have to do is get in shape long enough to snag a chick and then you can just let yourself go."   Yes, that's right ladies.  I just about died.  I so badly wanted to jump in on this conversation, but completely held myself back.  I mean, what is up with that?  Of course, it got me thinking.

I started thinking about some of my girlfriends who married very fit dudes who are now out of shape and have packed on an extra 30 pounds.  One time a guy friend of mine who was clearly over weight was pointing to these very fit ladies telling me how he wanted to catch him one of those.  I told him fit chicks want fit dudes.  There are those select few that will take you if you're pulling in a million a year, but most of them want someone who is interested in taking care of themselves like they do.

So what do you do if your hubby has let himself go?  I know my girlfriends struggle with it.  Instead of curling up to a six pack, they are curling up to a big old gut and it makes the fun in the sack, not so fun anymore.  Not that they love their husbands any less, it's just the "hot" has turned to "cold."  I wish I had the answer to this dilemma, but I don't.  I do have some suggestions.

1. You can try telling it straight, but be sure to feel this one out.  Some personalities might take offense, but some might appreciate you saying something especially if you're very honest about your feelings.  It might be the motivation they need to get back on track.
2. Make sure there are only healthy foods in the house.  Ditch the chips and sodas so he only has good choices to make.
3. Ask him to go for walks, runs, bike rides or to the gym with you.  You can just say you want to spend a little more quality time with him and a good walk and talk about the day is what you need.
4. Be his motivator.  Be encouraging.  Tell him you're thinking about making some lifestyle changes and it would help if he did it with you.

Again, ladies I wish I had a definitely "sure all" cure to this dilemma.  Feel free to write and tell us your story and maybe everyone can learn and vent together.

Now is a good time to start planning your holiday meals. Sure, everyone loves the traditional dishes but does anyone love how disgusting they feel after eating them all? There are so many alternative recipes out there that offer amazing flavor with out all of the fat and calories. If you take the time now to start researching - online, in cookbooks, or in magazines - you can try the recipes out. You will know what are winners and what are not and be able to prepare a delicious, yet not gut-busting, holiday meal.

An apple a day really can keep the doctor, as well as the dentist, away. The apple is just about the perfect snack. It is so sweet and full of flavor and is only 95 calories. An apple eaten with the skin provides 14% of your RDA of vitamin C, 17% RDA of dietary fiber, and 6% RDA of Potassium. It also contains a high amount of phytosterols as well as some flavanoids. Eating an apple or two a day has been shown to:

• Increase bone density and protect post-menopausal women from osteoporosis.
• Lower LDL, (the bad cholesterol), prevent absorbtion of cholesterol and fight heart disease.
• Reduce the risk of lung, breast, colon, liver cancer.
• Reduce risk of being born with athsma (if pregnant mother ate many apples) as well as reduce symptoms of asthma in children.
• Help manage diabetes by lowering the body's need for insulin.
• Help reduce the risk of Alzheimer's by protecting the brain cells from free radical damage.
• Help whiten teeth by naturally "brushing" them due to their acidic nature and their fibrous flesh. It is still recommended to brush your teeth or at least rinse your mouth out after eating them though, as the acid and sugar could lead to tooth decay.

Not bad for that simple little fruit. They are in peak season right now so go stock up! They are a quick and easy snack as well as a perfect food for many holiday dishes. Be sure to keep them in the refrigerator, as apples tend to get mushy very quickly unless they are kept cold.

A healthier alternative to traditional stuffing.

1 C wild rice
2 2/3 C fat-free, salt-free chicken broth
3 3/8 C plus 1 tbs. water
1/3 C finely diced thick-cut bacon
3 C finely diced onion
3 C finely diced celery
1/4 C plus 2 tbls. chopped mixed herbs such as rosemary, sage, thyme, oregano and Italian parsley
Coarse-grained salt, to taste
1 C white rice
1 3/4 C currants
1/2 C diced dried apricots
3/4 C dried chopped dried cherries
3/4 C chopped dried cranberries
3 C diced apples (peel on)
1/2 C chopped Italian parsley

In a 4-quart microwaveable bowl cook wild rice, broth and 1 1/2 C water 30 minutes in microwave on high; stir. Cook 15 minutes more on medium-low.

Meanwhile, in a 10-in. nonstick skillet, fry bacon over medium-high heat until crispy, 3-5 minutes. Drain on paper towels. Cook onion, celery in bacon drippings and 1 tbls. water, covered over medium heat for 20 minutes. Turn off heat. Stir in bacon, mixed herbs and salt. Set aside.

When wild rice has cooked 45 minutes, add white rice, remaining water and fruit. Microwave on high 10 minutes; stir. Cook on medium-low for 15 minutes more. If making in advance, cool and refrigerate in a tightly covered container. Reheat 2-3 minutes on medium-high; add salt and parsley.

Serves 10 - 1/2 C servings

Per serving: 342 calories, 1.9g fat, 0.5g saturated fat, 9.4g protein, 75.6g carbohydrate, 6.8g fiber.

Recipe from Shape, November 1999.

I was doing some research and found a great article on the top ten reasons why you're not losing weight.  One of them was consistency.  Are you consistent?  You can't have a great eating and exercise day and then have two bad ones.  It just doesn't work that way.  Or are you, as we have mentioned before, someone who is great during the week and then goes and blows it on the weekend?  If you stay consistent you will see the results. 

Many people still cannot accept the fact that a vitamin supplement cannot replace the whole food. The reason why is that plant foods contain Phytochemicals and vitamin supplements do not. Phytochemicals give plant foods their color, their flavor and their smell as well as provide a number of possible health benefits.

Here is a list of plant foods and the health benefits their phytochemicals have been shown to provide:

• Citrus Fruits such as oranges, grapefruit, lemons and limes - Act as antioxidants, fight cancer by detoxifying cancer promoters and inhibit blood clotting.
• Cruciferous Vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower - Neutralize cancer causing chemicals, interfere with tumor growth, and reduce the risk of breast cancer.
• Garlic Family such as garlic, onions, shallots, leeks, chives, scallions - Lower risk of colon, stomach and other cancers.
• Nuts such as cashews, almonds, chestnuts, walnuts - Promote heart health.
• Soy such as tofu, soy milk, soybeans, soy protein - Help prevent cancer.
• Whole Grains such as whole wheat, oats, barley rye, brown rice - Neutralize cancer causing substances in the intestine, reduce heart disease and cancer risk.
• Orange and Yellow Foods and Leafy Greens such as apricot, sweet potatoes, carrots, mangoes, spinach, corn, pumpkin - Protect against cancer, strengthen the immune system, and reduce the risk of eye diseases and disorders such as macular degeneration.

It is important to eat a variety of these foods each day as the phytochemicals work together with each other and the vitamins, minerals, fiber, hormones and other compounds found in plant food. Take the time, eat the foods and reap the rewards.

Source - University of Berkeley Wellness Letter.

Kids love this too!

1 large bunch Swiss chard
3/4-teaspoon salt
1/2 to 3/4-cup olive oil
2 medium onions, thinly sliced
1 tablespoon Italian parsley, chopped
2 medium cloves garlic, chopped
4 oz. mushrooms, sliced
2 eggs, beaten
a few twists of the pepper mill
2 tablespoons grated Parmesan cheese
1/2 Cup Unseasoned breadcrumb

Preheat oven to 375 degrees.

Remove die white stalks from the bottom of the chard and reserve for another use. Wash and shred the leaves. Place in a deep pot with 1/4 teaspoon of salt and cook, covered, over medium heat about 10 minutes, stirring often. (No additional water is needed, as the chard will cook with whatever is clinging to the leaves.) Transfer to a strainer and squeeze dry. In a deep skillet, add the oil, heat over medium heat and add the onions. Cook until wilted and about to turn color. Add the parsley, garlic, chard, and the mushrooms, and cook 4 to 5 minutes more. Transfer to a bowl and cool. You can do this quickly by stirring the mixture in the bowl constantly for a few Minutes. Add the eggs, Parmesan cheese, the remaining 1/2-teaspoon salt and the fresh milled pepper. Oil a baking dish, just large enough to hold the chard. Sprinkle a light layer of breadcrumb into the bottom of the dish. Transfer the chard to the baking dish, sprinkle with the remaining breadcrumb and bake, Uncovered, about 20 minutes. Serve hot.

I got this recipe from a food co-op I was in years ago. It is excellent.

As I was training my Cooper Woman group the other day one of my ladies made a fantastic comment.  She said isn't it great we are doing this now and not waiting until January.  She said she will less likely gain weight during the holidays and have a better hold on things and less to work at when January comes around.

I started thinking about this and thought she is so right.  So many people right now are waiting until January to start their diet and exercise program and weight loss goals.  They are allowing themselves to indulge and over eat the holiday goodies knowing that when January comes it will all be over.  Resulting in putting on a few more pounds that will have to be lost along with the other original pounds. 

Instead, why not start now and avoid all of this.  Start eating smart which doesn't mean you can't partake in some holiday treats, just do so in moderation.  Get in exercise most days of the week.  Try 30-40 minutes, but even if it's just 15-20 minutes a day it's better than nothing.  This way your habits will already be forming and if you can make it through the holidays, well then you can make it through anything.

Why wait until January.  Start your fitness goals now.  Get a jump start so when January does come around you will be ahead of the game.

People think they are being healthy by eating granola or granola bars. But not all granola is created equal so be sure to read the labels. In general, granola is a calorie dense food, but many are high in fat and sugar as well. I am a huge fan of Kashi granola and granola bars. They taste great, are high in fiber and Omega 3's but lower in sugar and fat. My favorite granola is their Orchard Spice and my favorite bars are their crunchy Pumpkin Spice Flax and chewy Trail Mix. Check them out - They are delicious and they maintain granola's healthy name!

For as happy of a time it should be, the holidays can be very hectic, high stress, and crazy, and for some very depressing. I read a pretty good article on WebMD the other day about how to boost your mood and avoid holiday weight gain during the holidays. Here is a semi-quick sum up.

Foods for Better Moods

Your mind and body do better when your blood sugar stays stable. In order to do this you need to eat frequently enough and eat foods that keep your blood sugar stable and avoid skipping meals and eating foods that cause spikes in your blood sugar. Also, carbohydrates are necessary for moving the amino acid tryptophan across the brain. Tryptophan makes up serotonin which is considered the "feel-good" chemical in foods that boost your moods. When carbs are low in your blood stream, so is the tryptophan and so is your mood.

Eating every few hours and eating complex carbohydrates and carbohydrates mixed with protein and a little fat are the way to go. Some foods they recommended were:

• whole-grain cereal with milk
• brown rice with salmon or chicken breast
• a peanut butter sandwich on whole-wheat bread
• spinach salad and half a turkey sandwich with milk 

Foods that help moods and may help fight depression include:

• Omega-3 Fatty Acids - salmon, tuna, mackerel, sardines, flaxseeds, nuts, and dark, green leafy vegetables.
• Vitamin B-12 - lean and low-fat animal products like fish and low-fat dairy foods.
• Selenium - seafood, nuts, lean meat, whole grains, beans, and low-fat dairy.

One thing in the article I had a problem with and thought I would share. One of the RD's in the article suggested that to curb a grumpy mood in the afternoon you should eat strictly simple carbohydrates like GU (an energy gel that is purely glucose used by athletes) or foods such as baked potatoes, graham crackers, popcorn, pretzels, or low-fat cereal. This was immediately after she stated that simple carbs spike blood sugar and then cause sudden crashes leaving you crabby and hungry. She was backed up by a PhD that stated bingeing on simple carbs is your "body's natural way of dealing with stress" and should be done with simple carbs that contain no fat or protein.

I don't necessarily agree with those statements and find them quite contradicting. I recommend when feeling grumpy to skip the Gu - YUK and adding a little cottage cheese to your baked potato, peanut butter to your graham crackers, cheese with your popcorn and pretzels and milk to you low-fat cereal. Just be sure to watch your portions. All of these foods are high in calories.

Click here to read the complete article and here's to a happy, stress-free holiday season!

I always think it's a great idea to get with a Personal Trainer and just make sure you're doing your exercises correctly.  They can also give you a workout to do at home or even take your workout and mix it up to add a little kick to your old routine.  If you can't meet with a trainer on a weekly basis then do it every six weeks or every quarter.  You will love the changes and get motivated and renewed every time!

P.S. That is a picture of me training a client.  Cooper uses it quite often for promotional purposes and I snagged it!

1 red bell pepper
2 1/2 pounds Swiss chard
2 tbs. extra-virgin olive oil

Roast and peel bell pepper* and coarsely chop. Cut coarse stems from chard and separately chop stems and leaves. In a kettle cook chard stems in 1/2 C water, covered, over high heat 5 minutes. Drain chard well and in a bowl toss with roasted pepper, oil and salt and pepper to taste. Serves 6.

*Procedure to roast red peppers - Preheat Broiler. Quarter peppers lengthwise, discarding stems, seeds, and ribs. Put peppers, skin sides up, on rack of a broiler pan and broil about 2 inches from heat until skins are blistered and charred, 8-12 minutes.

Transfer peppers to a bowl and let stand, covered with plastic wrap, until cool enough to handle. Peel peppers and if necessary cut off tops and discard seeds and ribs. Peppers may be roasted 2 days ahead and chilled, covered.

Recipe from Gourmet's Fresh.

I did a blog a little bit ago about doing a Turkey Trot on Thanksgiving. I am sure many of you will be traveling however and you probably think that is out of the question. Even if you are traveling, I bet that the city you are going to has one. Get online, check it out and see what you can find. Also, many are very family oriented and have events for children. It could be something fun to do as a whole family!

Convenient places to workout is key in being physically active.  These days as new housing developments are constructed we see more and more walking trails being built as part of the development.  Nice walk/bike trails are usually a great incentive for people to buy a home.  I know where I live I wanted to make sure I could step out of my house and be on a trail in no time.  My area has ten miles of hike/bike trails starting right across the street.  According to a study done by the American College of Sports Medicine (ACSM), people who have a safe and convenient place to walk are more willing and apt to be physically active.

Researchers at the Georgia Division of Public Health conducted a survey of more than 4,500 randomly selected citizens to help guide physical activity promotion activities and determine the availability of safe, convenient walking places and its association with physical activity behaviors. The results, they say, contribute to accumulating evidence that easy access to places for physical activity increases the probability that people will be active.

• Survey respondents were asked about their frequency and duration of moderate and vigorous activity, and if there was a place they could go where they felt safe walking for exercise or recreation.
• Ninety-two percent said they had a safe and convenient place to walk; 77 percent added they could get there in less than 11 minutes.
• Respondents who could get to their destination in that amount of time were 60 percent more likely to meet current physical activity recommendations than those with no place to walk.

Convenience is the key!  Make sure your gym is right on your way to work, the kids school, or very close to your home.  If you truly have to go out of your way, then you will more than likely not go.  If you are looking for a new home, then consider buying one with a convenient and safe place to walk.  With a trail being right there it's hard to say no.  Make your workout environment easy access! 

Good morning all! I am traveling with limited - 5 minutes with my kids running around the hotel lobby limited  - computer time. So, I am reposting a blog I think rings true to most people - just in case they haven't read it!!

Oh, I am beginning to wonder! I tell you, every time I get into gear, something comes up that requires little exercise, lots of food and of course WINE! For example, my husband and I both need to lose a few pounds. Not too many, just those stubborn final few that seem to stick around more now than ever. We weighed ourselves Monday and will for the next 4 Mondays. Whoever loses the biggest percentage of weight on the 4th Monday wins. We are copying The Biggest Loser!

Monday of course started off with a bang. Tuesday great for me but bad for him - he had to go to lunch with clients and then a fancy schmancy dinner (hee hee)! Wednesday was good for both and then Thursday bad for me. My wonderful friend that moved away in June came back to visit so we just had to go out for wine, champagne, appetizers, dinner, and CAKE. There were 3 birthdays amongst us and heaven forbid we don't celebrate them with cake! Chocolate of course - my FAVORITE. Today was good for both of us but I am going away for the weekend with my girlfriends for more eating, lounging by the pool and an occasional fruity, possibly alcoholic beverage. Oh did I forget to mention WINE! THEN, next weekend my husband goes to Vegas to celebrate his friend's big 4-0 where I am sure no exercise, lots of eating and an occasional beverage or two will be happening.*

So now what should we do? Start September 1st? Can I tell you how many 1st of the months over the last year I have "Started" my plan. Yeah - I think all 12! However, no matter how impossible it seems, there is a way to stay on track even with a busy social life. It is called WILL POWER - and planning - but mostly WILL POWER. Say it with me. "WILL POWER!"

Will Power - I used to have way more of it, probably when I didn't even need it as much. Oh the younger days of faster metabolism, better work out regimen, lots of sleep, no whining driving me to drink WINE - did I say that out loud! I am totally kidding, but you get my point. With less natural help as well as less will power, planning becomes essential.

Here are a few planning tips that MAY help you and your diet survive the social scene.

• Eat less during the day. If you know you are going out to dinner, eat small, low-calorie meals throughout the day and have a small snack right before you go to dinner. This can keep you from being so starving when you get to the restaurant that you just go crazy.
• Think about what you are going to eat before you get there instead of being open to every option on the menu. If you have thought about it, you are more likely to stick to a healthier choice.
• Drink a glass of water right when you sit down. This will make you feel full and may help you resist the bread and appetizers.
• Resist peer pressure. Just because appetizers or dessert are ordered, doesn't mean you have to eat them. Same goes for the alcoholic beverages as well.
• Drink water instead of soda and drink water throughout the entire meal. This will allow you to feel satisfied with less food.
• Keep the bread and butter to one slice. Try to skip the appetizers but if one must partake - share. Same with the dessert at the end. One piece of chocolate cake with 6 spoons isn't really a bad idea!
• Share an entree or take half of yours home for tomorrow.
• Talk a lot, you will most likely eat less!
• Have a cup of decaf after dinner - it may help curve your craving for a dessert. (Only do this if you know your sleep will not be affected.)
• Have one glass of wine. Not one glass that keeps getting refilled every time you take a sip, but one glass total!
• When drinking alcohol, watch the fruity drinks. They generally contain loads of sugar just adding more empty calories to your plate. Stick with a glass of wine, a bottle of beer or a mixed drink with pure 100% juice. Just one!
• If you are going to a party, eat before you go or bring a healthy option. This can help you resist the unhealthy, fatty foods that are sure to be swaying under your nose!
• If you are hosting the party, give away all of the leftovers. This will keep you from snacking on them for days.
• Plan an exit time. This will help ensure you get your necessary zzzzzzzzzzz's.
• Exercise no matter what. If you know you are going out, get it in early or right before you go to the outing. If you worked out that day, you may be less willing to splurge.

I hope some of these help! If not - September 1st is right around the corner and you can try again!!

"Generally not a good idea, meeting guys in a bar.  It's like going grocery shopping when you're hungry; you bring home stuff you don't need."

-Cory Kahaney

I have this funny calendar with all these cute little quotes like the one above that just make me laugh.  Whenever I need a good laugh I start reading the quotes.  Somedays are just rough and you need to have things like this handy to put you back in a good mood.  I also have two really funny memories that I will think about.  One is my girlfriend splitting her pants as she was bending down to look at something in a store.  I cried with laughter for days when that happened.  The other involves my husband and this silly dance he does and a G-string.  I won't say anymore, but again, laughing with tears.  These two memories always gets my spirits back up.

Try not to let life get you down because there is always tomorrow, so keep memories or things around you to remind you to laugh and smile.

Deciding to do a marathon is an important decision.  Not only is it a little bit insane, it’s also hard work and requires a lot of dedication.  You may think it’s impossible for you to do, but if you can run a 5k and your body is injury free, then you can train to run a marathon.  Below are some tips to help you get started.

• Join a marathon training group.  There is nothing like having a plan in front of you on how much to run and on what days.  It’s also nice to have people to run with.  Doing a 20 mile run by yourself totally sucks.  Believe me, I’ve done it.

• Make sure you have the right running shoes for you.  Be sure to go to a specialty running store to purchase your shoes.  They will watch you run and analyze your step to decide which shoe is right for you and to keep you injury free.  The kids at Foot Locker just won’t do.

• Buy the right running gear.  Cotton shorts and shirts will cause some serious chaffing in not so fun areas.  Get some dry wicking material clothing and make sure it’s comfortable.  Also, be sure to run in the gear you intend to do the marathon in.  Get it broke in and ready to go.

• Fuel yourself.  I would talk about fueling and proper nutrition, but that’s fitDiva Jill’s area.  Generally, just make sure you take in plenty of water during and after your runs even if you don't feel thirsty.  If you start feeling thirsty then you are too late.  After an hour of running be sure to take in some electrolytes by the way of a drink or gels.  You will need to keep taking them in during your run (about every 30-40 minutes) and right after.

• Be sure to get your rest.  Get a good 8 hours sleep each night and take naps especially on the days you do long runs.

Training for a marathon can be a great experience.  You will definitely see what you are made of. Be smart, follow the tips above, and get ready for an experience of a life time.

When you go out to dinner with your whole family, a great thing to do to save money, save waste and save face is to bring your own. Not for yourself, but if your children are young - for them. I constantly make the mistake of thinking - "Oh this time they will eat!" - so I order something for them, they don't eat a bite and we all become cranky. Also, from the time we get seated to the time the food comes is always very trying. If you have something ready for them, that you know they like - you can save a lot of drama. And finally, you can control what they are eating. Instead of choosing from chicken fingers, macaroni and cheese, and a hamburger, which are typically the children's options, you can bring whatever you choose, which is almost guaranteed to be a healthier option.

I love push-ups and everyone of my clients does some form of a push-up.  Using your body weight as resistance is one of the best ways to strength train your muscles.  Push-ups is all about the core.  Even though it's a great chest and tricep exercise, the core is basically what gets you up and gets you up straight as a board.  Make sure it doesn't sag!  Including the BOSU just makes this an even harder core execise because it's bringing instability into the exercise.

Please feel free to do this exercise on your knees if being on your toes is too tough to start out.

With the holidays upon us, I am sure many of you are securing your travel plans. With traveling comes change in routine. Change in routine can disrupt your sleeping, eating, and exercise patterns which can really affect how you feel. And who wants to feel crappy when they are traveling right?!

The best thing you can do to avoid feeling crappy the entire time you are gone is to plan. Think about where you are going, what is there to offer in means of food and exercise, and what you can do to keep yourself on somewhat of a decent schedule.

• For the traveling part of the trip, try to eat a good meal before you go and bring healthy substantial snacks along with you. This will keep you from being tempted by airport and airplane food if you are flying or gas station snacks if you are driving. Now airports these days are usually stocked with restaurants with healthy options, but if you are starving and the cinnabon or pizza fumes are floating in the air, you are likely to give in to temptation!! Plus they are all overpriced. If you are driving you have it made. Stock a cooler with fruit, vegetables, sandwiches and drinks and you should be good to go!
• If staying somewhere with a kitchen, the first thing you should do is go to the grocery store. This will keep you from eating out the entire time as well as keep you in control of what you are eating. If you are going to someone's house, instead of depending on what they may or may not have in stock, go ahead and buy some healthy staples for you and your family. It will take the stress off of your hosts as well as ensure you healthy food that you enjoy when you want it.
• If you are not staying with someone, or at a place with a kitchen, then do your research. Find out what restaurants are around and where you can find your healthiest choices. You can still go to the store and shop for breakfast and lunch staples that you can keep in the refrigerator. Most hotel rooms at least have a fridge.
• As for exercise, if nothing else, bring your shoes - exercise shoes I mean. Then you will not be able to use that as an excuse!! Even if you don't have any exercise wear, you will at least have shoes. They are the most important.
• If you typically go to the gym, find out where the closest one is and get the scoop on guest visits. If you are staying in a hotel, find out if there is a work out room. If the hotel doesn't have one, there is nothing around or the guest fees are ridiculous, map out a good walking or running route. Make sure the area is safe and if you can, have someone do it with you.
• If none of that can happen because of weather, or where you are, then figure out what you can do inside. Maybe your hostess has a treadmill you could use, or the hotel has a tv station with an exercise channel. Jumping jacks, push ups, stretching, anything to wake your body up and let it know you still care about it! It doesn't have to be strenuous, I mean you are on vacation, but doing something will help you feel way better than doing nothing.
• As for sleep, well I have no suggestions. I never tend to have sleeping problems but my kids sure do. All I can say is try to make it as like home as possible - even if it is just the bedtime routine - the bath, the milk, the books, the brushing the teeth - obviously I am talking kids here. For you however, I don't know what to tell you! Hopefully the keeping on track with the eating and exercising will help the sleeping fall into place!

So, while you are planning what all you are going to do fun wise on your trip, don't forget to plan what you are going to do "health" wise as well! Happy Travels!