Super Bowl Sunday is among us and that means Super Bowl parties with nachos, beer, ribs, and fatty dips.  You're trying to stick to those New Years Resolutions because you haven't given up yet RIGHT?  Well, don't let a little football stop you from reaching your New Years Resolution goals.  First, get in a great workout and if you don't have a lot of time try the workout I posted on Friday.  Then bring your own drinks and snacks.  Your friends will understand and should respect the fact that you're trying to stay on track.

Again, it seems to be the sickly season! My son's school, the gym's daycare, the park, the Science Center - anywhere there are a bunch of kids, I am seeing snotty noses, red faces and hearing lots of coughs! In case you lost my first list of immune boosting foods, here is an ABC list you can use as well as share with your children for a "teachable moment!"

Apples
Berries
Citrus Fruits
Eggplant
Fish
Grapes
Hummus made from chickpeas
Ice Water (I'm reaching here - but it is important to stay hydrated!)
Juices (100% fruit and vegetable)
Kiwi
Legumes
Mangoes
Nectarines
Onions
Peppers (all colors especially red!)
Quercetin (a phytochemical found in foods such as apples, onions, red wines and teas)
Raisins
Spinach
Tomatoes
Ugli Fruit (really - it is a citrus fruit!)
Vegetables (most every single one!)
Whole Grains
Xtra servings of brussel sprouts!!
Yogurt
Zinc (found in many protein sources like seafood poultry, red meat, nuts and dairy products as well as fortified products like cereals and breads.)

This is a small but powerful list so stock up, rest up and wash those hands! Here's to a sick free household!

1 large head of broccoli florets, chopped
1/2 medium red onion
1 pound turkey bacon, cooked and chopped
2 tablespoons vinaigrette salad dressing
1/2 cup shredded mozzarella cheese
1 teaspoon honey mustard
1/2 cup chopped almonds or walnuts
salt, pepper, and garlic powder to taste

• Prepare turkey bacon, set aside.
• Clean and chop broccoli florets to desired size.
• Finely chop onion.
• Add all ingredients in medium bowl. Mix well. Cool in refrigerator at least 30 minutes before serving. Even better the next day!

Serves 8-10.

Nutritional Info: Calories: 134.3, Fat: 8.4 g, Carbohydrates: 7.5g, Protein: 9.2g

Recipe from www.babyfit.com.

Many people don't cook because they think they can't. They feel that because they can't whip up something special in a minute with a bunch of different ingredients that they might as well not even try. Well I heard on a news show this morning this chef give a great tip! She said, "Don't worry about being a super chef, tossing in a little of this and a little of that, that is what recipes are for. People have already done the work, use it!"  So use those recipes and get cookin'!

I was at the doctors office the other day flipping through the February 2009 issue of Family Circle and noticed an article regarding a quick 20 minute workout.  Of course, I had to read it and give it my opinion.  Well, I have to say I liked it.  It's by Jackie Warner who is a celebrity trainer and star of the the show "Work Out" on the Bravo station.  Personally, I have never heard of her, but I liked this workout because it can fit into anyone's schedule. She claims if you do this workout three times a week you will lose a pound a week without changing your eating habits, but of course I can't guarentee that, but give it a shot! 

Please warm up for a few minutes before starting the workout and be sure to cool down properly.

HERE IT IS!!!!

STEP 1:  2 minutes, 15% incline at a speed of 2.8 - 3.0 mph.  If you don't have a treadmill then find a steep hill or set of stairs.

STEP 2:  2 minutes at no incline going 4.0 - 5.0 mph.  If outside then find a flat street or local track and focus on really picking up the pace.

STEP 3:  1 minute at no incline going 2.8 - 3.0 mph.  Continue walking wherever you are (track or street), just slow down the pace way down.

STEP 4:  Repeat steps 1-3 above three more times.

Then every week you increase the speed of each interval by .2 mph.  So the next week your speed would be: Step 1- 3.0 - 3.2 mph; Step 2 - 4.2 - 5.2 mph; Step 3 - 3.0 - 3.2 mph.  Good Luck!

So many times I see people enter an aerobics, spin, or mind/body class late and then leave early.  They think the warm-up is no big deal and just want to get straight to the good hard stuff and then they leave without a proper cool down thinking it's no big deal as well.  I'm here to tell you it's very important to warm your body up properly before doing any type of exercise.  Your heart needs a chance to get the blood flowing properly to the working muscles and starting out at a quick rate can be harmful. The heart rate then needs to comes down to a safe pace and slow down the blood flow.  Ending at a quick halt can cause blood pooling.  You're harming your body more than doing it good, so please don't skip out on these two important components of a workout! 

Well yesterday I had quite the embarrassing moment and thought I would share just in case you have ever had one of these! I go to a weight class at the gym every Monday and Wednesday. I LOVE the Monday class because the instructor switches it up every week and she doesn't talk to us. I mean, she talks, but only tells us what to do, the correct form, the counts, etc. Now, the Wednesday chic - bugs. I go because it fits into my schedule and I get my weights in. I do not go because I enjoy it. First of all the class is almost exactly the same every single week and second of all she talks to us. She talks and talks and talks and talks and it drives me NUTS. She tells us pointless stories, has conversations with the students about what they are doing or what they did over the weekend, walks around and points out things like your cute top, or your cute butt (I am not kidding) and it makes me crazy. She gets mad when you don't respond to her and then she gets worse. And, if she knows your name, WATCH OUT! You will be called out.

Now that I am prego, I stand in the back. I do some of my own thing and change things up a bit so don't want to be a distraction and definitely don't want to be focused upon. Well today, she was talking away and no one was responding. She was super annoyed so started the whole walking around picking on people thing. She picked me. She comes back there and goes - "You look fantastic!" And I said "No I do not." And she says, "How far along are you?" and I said, "Not very, not enough to look like this." and she says, "So how far along are you?" And I said, "12 1/2 weeks." And she says, "12 1/2 weeks?? You look like you are about to pop! Just kidding, but you are at the gym and that is great!"  She was so shocked she didn't know what else to say!s

SO EMBARRASSING. I look like I am at least 6 months pregnant. It is hard to believe that the baby is the size of an egg. It is my 3rd, so I am going to use that a little, but seriously.

I do have a hard time when I am pregnant. I do not get to exercise my normal amount and I eat more. I am hungry all of the time and I crave starches - potatoes and toast - and of course chocolate cake. I am trying to reach for the red peppers and carrots instead of the potatoes and toast and reach for the strawberries and oranges instead of the cake, but I don't win every time. Today might help me get more motivated - being told I look like I am about to pop at 3 months!!  But we will see!! I will keep you updated, and hopefully give you some helpful tips along the way!

1 Tbsp olive oil
2 cloves garlic, chopped
1 C diced yellow onion
1 lb broccoli florets
1 lb cauliflower florets
5 C vegetable broth
1 1/2 tsp curry powder
2 C low-fat plain yogurt
1/8 tsp ground nutmeg
1 tsp salt
1 tsp pepper

1. In a large pot, heat oil over medium high heat and saute garlic and onions until translucent. Add broccoli and cauliflower, and 2 tbsp of the vegetable broth. Place lid on pot, reduce heat to medium and steam vegetables for about 5 minutes. Add curry powder and rest of the broth; simmer until vegetables are tender, about 15 minutes.
2. Transfer broth and vegetables to a blender and puree until smooth. Return to pot over medium heat and gradually whisk in yogurt and remaining seasonings; to avoid curdling, do not allow to boil.

Serves 6

130 calories, 9g protein, 4g fat, 6g fiber, 19g carbohydrate

Recipe from Stonyfield Farm.

I have been married for over five years now and I've known my husband and his family for about seven.  His family is Louisiana good old southern cooking.  His mom is a great cook, but most of her meals involves the traditional southern pound of butter.  My boys won't touch my green beans, but they devour grandmas because BUTTER BUTTER BUTTER BUTTER!  Needless to say my in-laws eat good food, but loaded with fat and they don't exercise.  My mother-in-law is better about taking walks and she even joined Curves which I was thrilled about.  My father-in-law decided he exercised enough back in college when he played basketball.

After my father-in-law had a slight health scare he went to his doctor and found out his cholesterol was high and so was his blood pressure.  It started him on a path to getting his weight down and to live a healthier lifestyle.  He started with his diet.  My mother-in-law changed her cooking habits somewhat, but the big difference was his portion sizes and not eating dessert every night.  He also incorporated more fruits and vegetables in with his snacks and meals.  Next thing he knew he lost over 30lbs and dropped two waist sizes.

He then went back in to see his doctor and his cholesterol numbers were still on the high side.  After reviewing his cholesterol information I told him HE HAD TO EXERCISE!  I've been telling him this for years and it just wasn't sinking in.  I gave him tips, advice, and even designed a program for him (we even bought him a bike for Christmas) and he still wasn't doing a thing.  This time I was pretty blunt and to the point and I think the message finally soaked in.

Later that week he sent me an e-mail that he had climbed the six flight of stairs up to his office and took his blood pressure and heart rate readings for me to see how his body was responding to the exercise.  Let's just say I could tell his heart was very untrained, but I told him it was a step in the right direction and to keep climbing those stairs.  I have to say it's been three weeks now and he climbs those stairs everyday and sends me his readings everyday and I can't tell you how better shape he is getting in and how great he feels.  Next week he is going to start doing it twice a day and try and get faster.

I'm sure all of you know someone who is in the same boat as my father-in-law.  You probably get frustrated as you can see the dangerous lifestyle they are living and won't do a thing about it.  My father-in-law had to find a way to get his exercise in by himself.  He was not a walker, not a gym person, and he loved his bike, but finding the time was hard for him.  Climbing those stairs everyday before lunch was his answer.  He sleeps better, he breathes better, his feet are not swollen anymore, and he has more energy.  You just have to start and once you do, you won't want to quit because the results are amazing!

I will keep you up to date on his progress.  I hope it inspires someone!

DON'T SIGN UP FOR FACEBOOK! I tell you, it is fun and all but it is a HUGE time-sucker! You log in and an hour later you are scratching your head going, "How did that just happen??" And I don't know about you, but I don't know anyone with an hour to waste. That could have been your exercise hour or could have been an extra hour of sleep! Soooo, if you do sign up for facebook - get yourself a timer and stick to it!

I know so many people who are now planning their summer vacations.  Wherever you plan on going, make sure you put fitness in the plan.  Stay somewhere that has access to a gym or walking trail.  Plan activities that involve you walking, hiking or biking.  Better yet, see if there is a 5k or some other type of race you can participate in while you're there.  Now is the time to be sure your summer vacation has fitness in the schedule.

I have never been a big cereal fan - well, let me rephrase that. I have always LOVED cereal, but never really have felt like it was that great for you. It, to me, is one of those foods that are fine for you, but don't really do much for you. For the number of calories you must consume to be satisfied, in the end, most cereals aren't really worth it and I will say many instead of most to be nice, but many cereals are just plain bad for you. They may be "fortified", but they are also loaded with sugar, some food coloring, artificial flavors and who knows what else.

But today, I have a Jill approved one to tell you about. If you haven't tried it yet, go out and get yourself a box of the Special K Protein Plus. Now, it doesn't taste as good as the original Special K, but it has a good flavor, almost cinnamony even though it doesn't have any cinnamon it it, plus it is packed with some really good stuff. Each serving is supposed to be 3/4 C, but no one does that so I am going to give you the info on a 1 1/2 C serving. That is more realistic. For a 1 1/2 C serving, you get 200 Calories, 6g Fat, 1g Sat. Fat, 640mg Potassium, 10g Fiber, only 4g sugar, and 20g Protein - and that is not even including the milk. Now that my friends is pretty awesome. It is also fortified with a bunch of vitamins and minerals, but most cereals are, so that I am not as excited about. It is the low sugar, high fiber and high protein that is the kicker with this one.

Most cereals fill you up when you are eating them and then BAM, after an hour you are starving. With the fiber and protein in this cereal, you are able to stay full for a longer period of time. I stay full until lunchtime (which is amazing as I never stay full until lunchtime!)

Give it a shot. Throw some strawberries, blueberries and bananas on top (I also add a little honey, shhhh) and you have yourself a completely delicious and nutritious breakfast!

**This cereal does contain High Fructose Corn Syrup which I try to stay completely away from, but everything in moderation right??!!

Regular breadcrumbs can be used in place of the Panko. If the broccoli florets are very large, cut them into bite-sized pieces.

Ingredients

 3 (10-ounce) packages frozen broccoli florets, thawed (or fresh, cooked)
 Cooking spray
 1 1/2 cups fat-free milk
 2 1/2 tablespoons all-purpose flour
 1/2 teaspoon salt
 1/4 teaspoon freshly ground black pepper
 3/4 cup (3 ounces) shredded sharp cheddar cheese
 1/2 cup (4 ounces) fat-free cream cheese, softened (I use low-fat)
 1 cup fat-free mayonnaise (I use reduced-fat)
 3/4 cup chopped onion (about 1/2 medium)
 1 (8-ounce) can water chestnuts, rinsed, drained, and sliced
 3/4 cup Panko (Japanese breadcrumbs)
 2 teaspoons butter, melted

Preparation

• Preheat oven to 375°.
• Arrange broccoli in an even layer in an 11 x 7-inch baking dish coated with cooking spray; set aside.
• Combine milk, flour, salt, and pepper in a large saucepan over medium-high heat; bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat. Add cheddar and cream cheeses; stir until smooth. Stir in mayonnaise, onion, and water chestnuts. Spoon cheese mixture evenly over broccoli.
• Place Panko in a small bowl. Drizzle with butter, and toss. Sprinkle breadcrumb mixture evenly over cheese mixture. Lightly spray breadcrumb layer with cooking spray. Bake at 375° for 25 minutes or until mixture begins to bubble and breadcrumbs brown.

Yield
10 servings (serving size: about 3/4 cup)

Calories: 141 (31% from fat), Fat: 4.9g (sat 2.6g,mono 1.3g,poly 0.7g), Protein: 8.6g, Carbohydrate: 17.9g, Fiber: 4.1g, Cholesterol: 15mg, Iron: 1mg, Sodium: 484mg, Calcium: 173mg

Recipe from Cooking Light, JULY 2006

Everyone should know that broccoli is the superman of all vegetables. It is absolutely loaded with vitamins, minerals and fiber while very slight on the calories (54 per cup chopped). Broccoli can be eaten just about any way you want and can be eaten all year round. It is a very cost-effective, time-efficient food for you and your family. It takes about 5 minutes to cook and then you've got yourself the healthiest side, addition, appetizer, salad, topping, etc. you can get!

Eating broccoli regularly can help:

Promote Heart Health: Broccoli has been shown to lower the risk of heart disease by a lowering cholesterol and blood pressure. Broccoli contains a huge amount of fiber (20%), vitamin C (168%), vitamin E (12%) and antioxidants which all are known to fight heart disease.
Promote Eye and Skin Health: Broccoli provides 48% of your DRV vitamin A. Vitamin A plays an important role in vision, bone growth, immune function, cell function and skin health. Broccoli also contains a good amount of most of the B vitamins which also aid in keeping skin healthy.
Promote Digestive Health: Broccoli provides 6g fiber (20%). Fiber is known to aid in digestive health as well as help prevent certain cancers, reduce risk of heart disease, promote weight management and help regulate blood sugar.
Promote a Healthy Immune System: Broccoli provides 168% DRV of vitamin C. 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.
Promote More Energy: Broccoli provides 16% DRV of Manganese and 16% DRV of Vitamin B6. Manganese is important in energy production and antioxidant defenses and Vitamin B6 helps the body convert protein to energy as well as promotes brain health.
Promote Breast Health: Broccoli contains indole-3-carbinol and sulforaphane, which both help protect against breast cancer.
Promote Brain Health: Broccoli contains 42% Folate which has been shown to promote healthier brains by delaying memory loss and increasing brain power.
Promote Healthy Bones: Broccoli is loaded with vitamin K (276%), and contains a significant amount of calcium (6%) and magnesium (8%) which all promote bone health.

Tips:

• Choose broccoli with deep green florets vs. pale, yellowish ones.
• Keep refrigerated to help retain nutrients, but use as soon as possible.
• Buy organic - broccoli retains many of the pesticides used on it.
• Eat the florets, they contain a significant more amount of nutrients than the stalks.
• Steam, stir-fry, or microwave-steam vs. boil for long periods of time to retain more of the nutrients.
• Use the Broccolini or "Italian" broccoli to help limit gas!

There are many of us who suffer from chronic pain.  It could be a mild case of arthritis or something more complicated such as fibromyalgia.  The last thing most people with chronic pain want to do is move, but exercise can actually ease the pain and the benefits of moving out weight the benefits of inactivity.

I have worked with many chronic pain sufferers and right now I have a client with fibromyalgia.  Exercise has eased her pain and she doesn't have to use heating pads at night and she can get through her day without uncomfortable pain.  It may seem like exercising is the last thing you want to do, but in the long run it will be the best thing you ever did.  Believe me I've seen it in so many of my clients.

Here is why exercise can ease chronic pain from a great article by the Mayo Clinic :

Make sure you check with your doctor about starting an exercise program and then check around and find a trainer or someone to help you that is experienced in working with chronic pain clients.

Try using plain yogurt in place of mayonnaise and/or sour cream.  Try adding it to soups, stews, sauces and dips and just about any baked good recipe you can think of. You will cut down on the fat and calories and load up on the flavor, moisture and probiotics.

One of the articles this week from the www.babyfit.com, the website I was telling you about earlier this month, focused on how to add more fruits and vegetables to your diet. It was a great article and this topic applies to everyone, not just us pregos. I have talked about this before and given out a list or two of tips, but I found this one helpful and loaded with more great ideas.

The article was written by Laura Bofinger, a freelance writer that specializes in health and fitness. Here are her ideas.

• Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
• Create your own yogurt flavors with plain yogurt and different combinations of fruit.
• Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
• Use chunky salsa instead of thick, creamy snack dips.
• Drink 100% juice instead of addictive coffee, tea, or soda.
• Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon, or croutons.
• Add frozen veggies to any pasta dish.
• Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
• Dried fruit is just as portable as potato chips -- and less messy. Plus, it's an easy way to increase your iron consumption.
• When cooking vegetables, makes 2-3 times more than you need and immediately store the extra away for tomorrow. It will save you time later on when you might not feel up to the task of cooking.
• Dried fruit tastes especially good when added to a basic trail mix.
• Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups. The beans will add protein while the veggies will pack in some extra vitamins.
• If you must have pizza, load on extra veggies and pineapple.
• Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
• Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
• Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork and orange slices are perfect with chicken.

To read the entire article, click here. Enjoy!

I always talk about getting the proper running shoe, but for those of you who don't run and do other activities it's important to find the correct shoe for your activity.  If you do aerobic classes, a running shoe may not be your best bet since you move laterally.  Find a great cross trainer with ankle support.  If you're a walker, they make great specific walking shoes.  Research the right shoe for you.  Your body and joints will thank you.

With this cold weather some of you may be in the market for a treadmill.  Well, I love my Smooth Treadmill.  If you're looking for an affordable, durable and great treadmill then I recommend a Smooth.  If you go into their website www.smoothfitness.com you can see all their models and price ranges.  They have a great way for you to click on a few questions regarding price range, your weight, etc. and the perfect treadmill will appear on the screen for you.

All the Smooth Treadmills have great warranties and depending on the treadmill you choose you can have a wireless heart rate monitor, flat screen television, great programs and some of them even fold up.  I love the fact that the decks of the treadmill are wide so you don't feel cramped.  It's easy to use and maintain.  I have had mine for four years now and have trained for several marathons on it and it's still holding up great.  My two year old twins have jumped on it, swung on it and everything else on it and it has stood the test of time.

Smooth will deliver the treadmill and I highly recommend to pay the little extra for the movers to bring it in your house and set it up.  They're having great sales right now, so this is the time to buy.  They have some for under $1000 which is a great price for a really good treadmill that will last you.  When I did all my research this is the one that kept coming up as the best for it's price.  You can read the reviews and see for yourself.

They also have ellipticals and bikes which I have never tried, but if you're in the market for one I'm sure the Smooth brand is one to look at.

Well if you are scared to eat peanut butter because of the salmonella scare - try almond butter. It is an excellent alternative and slightly more nutritious. A 2 tablespoon serving of almond butter has a little less saturated fat and sugar and a little more polyunsaturated fat (the good stuff), fiber, calcium, Iron, Vitamin E and Magnesium than a 2 tablespoon serving of peanut butter. I will warn you that it is slightly an acquired taste, but once you get used to it I bet you will be hooked! Give it a shot!

3 C hot cooked white or brown rice
1 medium green bell pepper
1 medium red bell pepper
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
1 tbls. ground curry powder
2 tsp. cornstarch
1/2 tsp. ground ginger
1/4 tsp. salt
1 garlic clove, pressed
1 can (14 ounces) light coconut milk
1 can (14 ounces) pineapple chunks in juice, drained
2 Tbls. snipped fresh cilantro leaves
Chopped peanuts or toasted coconut (optional)

1. Prepare rice according to package; keep warm.
2. Meanwhile, cut bell peppers and chicken into 1-inch pieces. Combine in medium sized bowl the curry powder, cornstarch, ginger and salt; mix well. Add chicken; toss to coat evenly.
3. Heat 12-inch skillet over high heat until hot. Lightly spray pan with nonstick cooking spray. Add chicken and pressed garlic. Cook and stir 6-7 minutes or until chicken is no longer pink. Remove from skillet.
4. Reduce heat to medium-high. Add bell peppers; cook and stir 1-2 minutes. Stir in coconut milk, pineapple and chicken; bring to a boil. Reduce heat; simmer over low heat 15 minutes or until sauce thickens. Add cilantro; mix gently. Serve over rice. Sprinkle with peanuts or toasted coconut, if desired.

Yield: 6 servings

Nutrients per serving; Calories 270, Total Fat 6g, Saturated Fat 4g, Cholesterol 45mg, Carbohydrate 31g, Protein 21g, Sodium 170mg, Fiber 2g

Recipe from Pampered Chef's It's Good For You.

It's heading towards the end of January and most of us are starting to slack in our New Years Resolutions, so it's time to get on the internet or run down to your local run or bike shop and find a race/ride to train for.  If it's a 5k or 50k just find one you can do.  Grab a friend to join in with you and set a great goal.  This will motivate you to stay on track!

Well I don't know if you remember way back (well not really that far back) but I wrote about how my husband and I were starting a weight-loss bet. I wanted to lose 8 pounds and he wanted to lose 12. Well, it didn't really happen. We both had too much going on (too many weekends of eating and drinking - shhhh) and then we just let it go. Now that I am prego - I am obviously not trying to lose any weight, but my husband on the other hand is gearing up for his racing season and again is trying to lose 12 pounds.

This time he has a coach and is working with a nutritionist. I can't work with him because that just doesn't work. Getting coaching from a significant other is never really a great idea - at least in our household anyway! But he is working really hard, developing better habits and it is paying off.

My husband is a snacker - KING snacker. He will tell me not to cook dinner because he plans on only having a protein shake for dinner, but then snacks throughout the entire night because he is starving. He snacks on cereal, peanut butter, tortilla chips, more cereal, more peanut butter, etc. I get so irritated at him because that is so unhealthy and completely opposite of what he should be doing. He could eat a perfectly nutritious meal and be full for the entire night for a lot less calories rather than filling himself with a bunch of empty calories. In his mind though, a big meal is the diet downfall.  

I am happy to say that his nutritionist got onto him for his "snacking". She told him that he probably consumes well over 3000 calories a day and most of them not very nutritious. She told him that he would be much better off eating 3 "meals" a day with a couple of small, nutritious snacks in between. Now to defend myself - I have been telling him that for years - but who in my family ever listens to me??? No one! He is listening to her though and although it is extremely difficult for him, it is paying off.

What I want you to take away from this is that a decent sized "meal" is not a dieter's downfall.  Too many calories are a dieter's downfall. Eating 3 good, healthy, filling meals a day could be just what your body needs. If you are full of quality food, you may just not have the urge to snack, snack, snack (which means calories, calories, calories). So even though you have heard for years that snacking is the way to stay slim, it just may not actually be. You need to be mindful of what you are snacking on and just how much snacking you are doing.

I will keep you updated on the hubby....

This past Sunday my friend Julie (in blue) and I ran the Scottsdale Rock n Roll Marathon.  I have to say this was a much better experience than the Las Vegas half marathon that I ran in December (I will actually wear this t-shirt!).  You may have remembered the blog I did on the Las Vegas race which I gave two thumbs down.   The Scottsdale marathon I would recommend and is definitely a thumbs up.

The Good!

1. The marathon was flat.  Never did I feel like I was pushing my legs up a long climb.  It felt really good.  I think around mile 20 I started to feel my glutes get tight, but other then that it was a smooth ride because of the nice flat downhill course.
2. Water stations at every mile.  Not only were there water stations, but Cytomax, gels, food, etc. were all at your disposal.  You didn't have to carry anything with you.
3. Mile markers were clearly displayed.  You knew where you were at all times and I love that.
4. Great crowds and scenery.  Can't beat people cheering you on all through the way and great mountains to look at as you run.
5. GREAT WEATHER!  Can't beat a 50 degree start and 70 degree finish!

The Bad!

1. WHERE WERE THE BANDS? We were told there would be over 30 bands playing along the way and I may have counted six.  This was disappointing.  Julie and I were really hoping to have some tunes to get us through.  Plus most of them were on a break when we ran by.  PLEASE PLEASE, have a CD playing or something while you're on break.  Can't you help a girl out?
2. I did notice quite a few cheerleading squads along the way.  Hmmmmm, need I say more?

The Ugly!

1. One note of thanks to the sweaty, very hefty man who at mile 23 offered me his stick of Vaseline.  Even though I did notice he wiped it all over his face, I wasn't quite sure where else that stick had been, so I pleasantly declined his offer.

All in all it was a great marathon experience.  I was sick leading up to the race, but was able to pull through with great company (Thanks Julie), a great course and support.  If you want a fast and great marathon, then the Scottsdale Rock N Roll is it!

Many gyms are hurting right now due to our slowing economy. The "New Years Resolution Crowd" hasn't even been there this year (at least at my gym), and the gym is taking notice. My gym is offering all sorts of great membership deals. Check around and see what kind of smoking deal you can get - even if you already hold a membership. Try for some free training sessions as well! It never hurts to ask.

Well if you are like me, you are only as comfortable as your undies - especially when working out. Nothing is worse than having to "secretly" adjust your underwear in the middle of your aerobics class or while you are walking through the gym. No matter how discreet you are, you know someone sees you!!  Well lucky for me, and hopefully you, I have found a solution to that problem.

Lululemon, along with amazing active wear, sells the perfect underwear for working out. They sell a number of different styles, but their Luscious Luluthong is the one that I love. It is made out of cotton and lycra for amazing comfort, but more importantly, control. There is no riding up and tugging down when you are wearing these, even in your most active classes like kickboxing. They are also designed to show no embarrassing panty lines.

Each pair of Luscious Luluthongs cost $12.00. Everything Lululemon is a little bit pricey, but I promise you, totally worth it. The way they cut and design each item makes every one extremely comfortable and very flattering. Their quality is amazing as well, making their items last forever.  

If the thong is not your style, you should check out some of their other underwear. They have a number of different styles that are moisture wicking and made for comfort and control. All, absolutely perfect for working out. Hop online and check them out. Unfortunately you can not order items online, but if there is not a Lululemon store near you, you can order items by phone.

Doing some type of exercise is better than not doing anything at all. Start by doing what you can and then look for ways to add more throughout your day.  Some people feel if they can't get an hour of cardio in then it's not worth doing and that is wrong.  If you can only get in 15 minutes of a workout then make your everyday activities more active.  For those of you covered in snow, shovel it.  This is a great workout.  Get in your snowsuit and play in the snow with your kids.  Next thing you know you've burned more calories then that hour workout you missed.

Try rosemary branches, soaked and stripped of leaves, for skewers.

For the Dressing:
1/3 C olive oil
1/3 C rice vinegar
2 cloves garlic, minced
1 Tbls. peeled and grated fresh ginger
freshly ground pepper to taste

3 carrots, peeled and sliced 1/4 inch thick
2 Asian eggplants, trimmed and cut on the diagonal into slices 1/2 inch thick
1 red bell pepper, seeded and cut crosswise into slices 1/2 inch thick
2 yellow summer squashes, sliced 1/2 inch thick
olive oil
3/4lb penne pasta

• Prepare a fire in a grill.
• To prepare the dressing, in a large bowl, whisk together the olive oil, vinegar, garlic, ginger, and pepper. Set aside.
• Bring a saucepan three-fourths full of salted water to a boil. Add the carrots and parboil for 5 minutes. Drain and pat dry. Thread the carrots, eggplant, bell pepper, and squash slices onto 6 skewers dividing evenly. Brush with the oil. Grill, turning as necessary, until tender, about 15 minutes.
• Meanwhile, bring a large saucepan three-fourths full of salted water to a boil. Add the penne, stir well, and cook until firm yet tender to the bite, about 10 minutes or according to the package directions. Drain, transfer to the bowl with the dressing, and toss to coat.
• Serve in warmed bowls, topped with the grilled vegetable skewers.

Serves 6

Recipe from Williams-Sonoma's Complete Grilling Cookbook.

All bell peppers are good for you, but the best are the red ones! They are loaded with sweet, juicy flavor along with disease fighting antioxidants and all kinds of vitamins and minerals. We eat them like apples in my house, but you can eat them about any way you want...and should!

1 cup of chopped red bell pepper has only 46 little calories and 3g (13%) fiber which may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.  Along with those nice numbers:

190mg Vitamin C - 317% - 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.
4666 IU Vitamin A - 93% - Vitamin A plays an important role in vision, bone growth, immune function, cell function and skin health.
0.4mg Vitamin B6 - 22% - Vitamin B6 helps brain function and helps the body convert protein to energy. And in addition to vitamin B6, red pepper contains a good amount of almost all of the B vitamins. The B vitamins aid in healthy metabolism, skin, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
68.5 mcg Folate - 17% - Folate aids in brain health and fights heart disease. It is also necessary for blood cell formation, growth, and prevention of liver disease. It is also thought to play a huge part in preventing birth defects.
2.4 mg Vitamin E - 12% - Vitamin E helps prevent cell damage, cancer and heart disease.
314mg Potassium and 7.3mcg Vitamin K - 9% - Potassium benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition. There is also strong evidence that a diet rich in potassium is linked to reduced risk of stroke and that it softens the effects of salt on blood pressure. Vitamin K is essential for proper kidney function and promotes normal blood clotting.
0.2mg Manganese - 8% - 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.

What a perfect low-calorie snack, side dish, topping to a pizza, salad or omelet, or addition to a pasta dish or soup. It can add beautiful color and flavor to your plate and possibly years to your life!

Walking is a great form of exercise.  It's easy to do.  It doesn't require any equipment besides a great pair of walking shoes.  You can do it pretty much anywhere and it's easy on your joints.  You can make it intense by picking up the pace or going up hill, or you can just take it easy and enjoy the day.  Either way a walk is a great and refreshing way to exercise.  Walking with a fun group of people makes it even more enjoyable. Starting your own walking group can be fun and will keep you motivated and accountable to stay on track.  So here are some tips to start a walking group from the Mayo Clinic.

• Spread the word:Talk to family members, friends, neighbors and colleagues. You might be surrounded by people who are ready to lace up their walking shoes and hold each other accountable for regular exercise. You can branch out to others as well. Post a notice in your workplace, at your local coffee shop, or you can even place an ad in your local newspaper or on a community Web site.
• Get organized: Once you've recruited potential members of your walking group, hold a kickoff meeting at your local park or coffee shop. 

• Get Down To Business: Be sure to discuss, how often to walk, when and where to meet, whether to walk indoors (through your local mall) or outdoors, what to do in case of bad weather, routes to take, etc.

If you have a large group then you can break it down into smaller groups by fitness levels, interests, etc. Be sure to maintain momentum. Once your group's walking routine is established, look for ways to enhance motivation. You might choose a name for your walking group, design a group logo, enter charity walking events as a group, or set regular goals to increase walking time or intensity.

These are the type of groups where you will find friends for a lifetime.  You find out the best babysitters, recipes, advice on just about anything, and you network.  The camaraderie and fun you experience will help you walk your way into better health.

This is a great and challenging exercise.  You will work your balance, core, legs and arms.  Can't get much better then that.  Make sure you are comfortable with your balance and putting one leg on the stability ball.  This does require some good posture and core strength.

Thanks to PtonTheNet.com for pictures and help with verbiage.

Happy Martin Luther King day! If your children are off school today, sleep in and then do something fun with them! Take a hike, go for a bike ride, go sledding or have a snowball fight. Enjoy your day actively!

So yesterday I had a doctor's appointment at 11:00. I wanted to go to the gym and run 2 errands before my appointment, but that didn't quite happen. My morning didn't go quite as planned so a lot of rushing happened.

First of all we just couldn't get out of the house early enough, so I dropped my son off at pre-school a little later than planned. I then got to the gym realizing that I had forgotten to take my sunglasses off of the roof of my car and that they had probably flown off in the street. They were my favorite so I wanted to make sure I at least looked for them. I went all the way back home only to find them still on the roof of my car even after all of that driving. Yay! but yuk, wasted time. We then went back to the gym but I had to cut it a bit short because it was all of a sudden 10:25. I was starving at this point, but had 20 minutes to shower and get everything ready to go. 

We got to the doctor on time only to sit there for 1 hour and 45 minutes before I was called in. My youngest son was fit to be tied. He ran out of snacks about 1 hour in and he is at the stage that I can't really let him get out of the stroller. He wanted to get out, but if I let him, well let me just say, everyone would have been super annoyed.

By the time we got out of there, I had 3 minutes to get to my other son's in time to pick him up and then get to a playdate. Well, needless to say, I was late picking him up and late to the playdate - still starving.

We were at his friend's house for a little over 2 hours. The kids (and moms!!) had a ball, but it was time for naps to happen! We headed home and by this time it was 4:00 and I was famished. We got home, I put the kids to bed and I ate everything that sounded good that was quick and easy to prepare and kept eating until I felt sick. That, my friends, finally brings me to my point - Always Have Snacks!

Keep a few healthy snacks stashed in your purse, your diaper bag, your gym bag and your car for you. If you are like me, you never leave home without snacks for the kids, but you need to have some snacks for you. If you get into situations where you are going, going, going and you don't even have time to stop and get something, those snacks will come in handy and keep you from overdoing it once you finally get to food! If you are famished you tend to eat way too much, and not necessarily the best choices. Eating healthy snacks will keep you satisfied enough to prepare a nice healthy plate of food, eat it and be done instead of shoving a bunch of whatever you can grab down your face!

If you have never tried a spin class I encourage you to do so.  It's a great workout and joint friendly. Many people are nervous to try one because they think it will be too hard.  You just have to remember that the tension on the bike and how fast you spin the pedals is all controlled by you.  You can follow the instructor as much as you can, but if you start to get tired you can turn down the tension and no one will know.  Believe me!  When I was pregnant I taught my class and I always had the tension low and no one ever knew it.  They thought I was working up a storm.

Just remember to wear padded spin or cycle shorts.  Your buns will thank you!

The Insport Dritec Shimmel is one of my favorite workout tops.  It's a form fitting tank top with a shelf bra inside, so if you are small on top the shelf bra is great support, but if you are a C cup or larger you may want to wear a short sports bra underneath it.  I'm right inbetween a B and C cup (either a 36B or 34C depending on the bra) so if I'm doing yoga or something nonimpact I don't wear another bra underneath it, but if I'm running I do.

I love it because it's long.  It covers the middrift (love handles and all) and actually goes below your shorts or pant waist band almost to your hips and it stays there.  I hate it when a long bra top starts riding up you as you start to get active and you're constantly pulling it down.  Since it's fitted I think it really flatters your stomach and middrift area.  This bra also has actual silver in the lining which takes aways odor and it's moisture wicking fabric keeps you dry. 

I have two and constantly wash them and wear them over and over again.  It's comfortable, flattering and performance perfect. You can click on the link or go to www.insport.com and get one now. 

Sometimes it is good to just give in to your cravings, but most of the time you should try to outsmart them with healthier alternatives! If you are craving ice cream, try a glass of chocolate milk. If you are craving a mocha, try a hot tea with a little honey. If you are craving a big bag of candy, try a bowl of fruit instead. If you are craving a bag of chips and dip, try some Melba toasts with hummus. Your body will thank you, and your taste buds might too!

There are some great aerobics classes out there that can keep you motivated and going and then there are some that you have to drag yourself to because you just know you should go.  Here is how to find a class that you will be waiting at the door for. 

• Make sure the music is motivating and is fresh and new each time.
• Make sure the instructor is someone energetic fun and personable.
• Make sure the instructor dresses in a way that doesn't scare or offend you.
• Make sure the instructor changes up the format of the class and doesn't do the same thing each time.

Ask around, use these tips, and you will find the instructor and class that you will love!

I am sure a lot of you in the Midwest are about to call "Uncle" on the whole exercise routine. It is really hard to get motivated when it is 6 degrees and snowing - or like in Minnesota, negative 40. I don't share your frustration as it has been like 80 and sunny here for the last 2 weeks, but I do feel for you!!

If you are snowed in and can't get to the gym, and/or your kids are home because school was canceled and you can't even go out for a run (or very brisk walk - don't want any slipping happening!), there are still a few things you can do to burn some calories. I know it is tempting to just snuggle up and drink cup after cup of hot chocolate with marshmallows on top, but if you want to keep your belly from turning into a big marshmallow, try warming up with a little movement!

I don't know if any of you watch The Biggest Loser (absolutely my favorite show), but last night was classic. Most of the contestants' partners got sent home for 30 days and are to keep up their workouts on their own. Well Joelle's partner was breakin' it down! She was in her home, with some headphones on and just jammed for hours. Dancing around, breaking a sweat and burning a bunch of calories! There is an idea for you!

If dancing is not for you, turn on the tube. NO, don't sit there and veg in front of it, but find yourself a fitness channel. There are a bunch of them, some still dating back to the 70's or at least looking like it, but it will get you moving, hopefully sweating a bit and if nothing else, laughing.

Not into old school aerobics either? Well, clean your house, run up and down your stairs, jump rope in your garage, do jumping jacks with your kids, oh, and don't forget to walk your dog! No matter how cold it is, your dog still needs to go outside. Bundle up, bundle your dog up and get out there if only for 10 minutes (unless you live in Minnesota!).

Just make yourself move, everyday, as much as you can, even if it is within the walls of your home. THEN, you can have your cup of hot chocolate (but just one!)

My husband was telling me how he got a call from a high school friend telling him how one of their classmates had died at the age of 38 from a heart attack.  He was young and healthy and only complained of back pain.  I told my husband how common that is and how so many people are unaware of the signs of coronary heart disease .  Coronary heart disease is the number one cause of death in the United States and so many people die from it because they ignore the warning signs.  One in four women will be diagnosed with coronary heart disease this year.

Heart Attack Warning Signs
Some heart attacks are sudden and intense, but most heart attacks start slowly, with mild pain or discomfort. Often people affected aren't sure what's wrong and wait too long before getting help. Here are signs that can mean a heart attack is happening:

• Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.   Most people mistaken it for heart burn.
• Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath with or without chest discomfort.
• Other signs may include breaking out in a cold sweat, nausea or lightheadedness.       

Women's most common heart attack symptom is chest pain or discomfort, but women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.  Learn and know the signs, but remember to call 911 immediately even if you're not sure what is happening.  The faster they get there, the better your chances are. To learn more go to www.americanheart.org.

You are your own best friend but you can also be your worst enemy. Love yourself and your body. Strive to be as healthy as you can be but don't beat yourself up when you slip.

Part of a kids' song I found fitting to my point!
"If at first you don't succeed - try, try again! Two or Three times you should fail, try, try again! When you try it's no disgrace, If you fail to win the race, bravely then in such a case, try, try again!"

Working out is all about energizing your body and mind.  You should feel like you accomplished a great sweat which is a satisfying and good feeling, but if you are feeling extremely tired and run down after your workouts and all you want to do is crawl in bed afterward than you may want to reevaluate what you're doing.  Take it down a notch, back off a day or reduce your time a little.  Don't exercise your body so hard that you're doing damage instead of good.

There is no true point to my blog today, I just have to share. Last night my husband and I watched "Fried Food Paradise". OH MY. What a show. Now for me, fried food and paradise don't really go together. When I think of paradise, I think of fresh tropical fruits and yummy, tropical drinks! But hey, that is just me.

Now I did live in TX for 10 years, so the fact that chicken fried bacon exists and people just love it does not surprise me. Chicken fried bacon was actually featured last night straight from Snook, TX. I actually saw it somewhere else in TX one time. We used to travel all over the place to mountain bike race and I can't tell you how many "World's Best" Chicken Fried You Name It restaurants we went to. In many little Texas towns, that's all you've got. I almost cried at a restaurant once because of it. I was famished and not only was I a non-fried food eating person, I was a vegetarian. They were out of baked potatoes and corn muffins and their green beans had bacon in them. I had to order two house salads that were the size of my hand and consisted of shredded iceberg lettuce and chopped tomatoes. Umm umm. But I digress.

The show featured a bunch of small towns and the fried foods that made them famous. I couldn't believe some of the foods they were frying. There were deep fried hot dogs, hamburgers, macaroni and cheese, pickles, turkeys, pizza, cherry pies, Twinkies and candy bars just to name a few. Along with the bacon, there was chicken fried chicken and chicken fried steak being served as big as your head. Oh, and there was deep fried turkey butt - yum. One restaurant had grease that contained molecules from 90 years ago. Gross. I was truly amazed. Nauseated, but amazed.

When your plate is full and all of the food is one color, light golden brown, that generally means that that food is not that good for you! However plates just loaded with golden brown and white cream gravy were being eaten up by all sorts of people. Oh and they were all so happy. I couldn't believe the joy these people were getting when talking about the grease exploding in their mouths (I am not kidding). I was quite disgusted but I guess it is no worse than how my face lights up when even thinking about a big fat piece of chocolate cake!

I do have to say that almost every single person talked about how what they were eating wasn't the best thing for their health. Some even said things like "yum, a heart attack on a stick" or "I think I have cut my life expectancy by 30 years by eating here!" That was refreshing. At least they know! j/k

And, so you know, when I found this picture to download - it was titled "The All American Diet." Now THAT is so sad.

The incredible, edible egg. Do you remember that commercial? I haven't seen it in awhile, but the jingle is stuck in my brain. It is true though, the egg is quite an incredible food. Although it was shunned for years and years, most people are now realizing its benefits.

One large egg contains 71 calories, 5g fat (2g sat.), 211 mg cholesterol, 70 mg sodium, and 6g protein (13%). It is a high-quality, complete protein containing all 9 of the essential amino acids and although one egg contains 5g of fat, only 2 of those grams are saturated. If you are controlling your saturated fat everywhere else in your diet, having one or two eggs a day will not be a problem. In fact, eating an egg a day could actually help lower your cholesterol level and help prevent blood clots, stroke and heart disease.

Brief side note - When I was a vegetarian, my cholesterol was higher than it should be. My doctor told me to eat 1 egg yolk a day to provide the necessary fat and cholesterol needed by my body to naturally control my cholesterol. Guess what, it worked. My cholesterol went right down to normal. That was my personal experience but their are also recent studies that show the same results.

Along with possibly being helpful to your heart, eggs can provide a number of other health benefits.

Each large egg contains:

• A good amount of lutein and zeaxanthin which both help maintain eye health. Lutein and zeaxanthin help reduce the risk of degenerative eye diseases like macular degeneration as well as lower the risk of developing cataracts.
• 126mg Choline. Choline helps promote a healthy nervous system and cell walls and helps prevent the accumulation of fat and cholesterol in your liver. It is also particularly important for brain function and health.
• 23% DRV Selenium. Selenium helps rid the body of free radicals that lead to cancer as well as strengthen the immune system preventing infection and illness.
• A decent amount of many B vitamins which aid in healthy metabolism, skin, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
  • But more specifically,
  • 14% DRV Riboflavin B2. Riboflavin is involved in vital metabolic processes in the body, and is necessary for normal cell function, growth, and energy production.

                    and

• 11% DRV Vitamin B12. Vitamin B12 is needed for normal nerve cell activity as well as red blood cell production which helps prevent anemia. It is also needed to help make DNA, the genetic material in all cells. It helps your cells metabolize protein, carbohydrate and fat and is needed for the production of the mood-affecting substance called SAMe. It works with folic acid to control homocysteine levels to prevent the increase risk of heart disease, stroke, osteoporosis and Alzheimer's disease.

• 10% DRV Phosphorus. Phosphorus promotes healthy bones, teeth and gums, aids in proper nutrient digestion, proper kidney function and energy production.

Eggs have also been shown to promote weight-loss. They are a high-quality protein that provides a good satiety level. When eaten in the place of a high carbohydrate meal, you may fill up quicker and feel full longer.

Go ahead, have an egg or two a day for breakfast, lunch or dinner. You can make some super quick and satisfying meals with eggs. But remember, don't go hog wild! Eggs do need to be eaten in moderation, just like most foods.

1 C sliced zucchini
1 C broccoli florets
1 C diced red or yellow bell peppers
3 whole eggs, lightly beaten
5 egg whites, lightly beaten
1/2 C low-fat cottage cheese
1/2 C re-hydrated sun-dried tomatoes (1 ounce dry), coarsely chopped
1/4 C chopped green onions with tops
1/4 C chopped fresh basil
1/8 tsp ground red pepper
2 Tbs. Parmesan cheese

1. Preheat broiler. Spray 10-inch oven proof nonstick skillet with olive oil flavored nonstick cooking spray. Place zucchini, broccoli and bell peppers in skillet; cook and stir over high heat 3-4 minutes or until crisp-tender.
2. Combine whole eggs, egg whites, cottage cheese, tomatoes, onions, basil and ground red pepper in medium bowl. Mix well. Pour egg mixture over vegetables in skillet. Cook uncovered, gently lifting sides of frittata so uncooked egg flows underneath. Cook 7-8 minutes or until frittata is almost firm and golden brown on bottom. Remove from heat. Sprinkle with Parmesan.
3. Broil about 5 inches from heat 3-5 minutes or until golden brown on surface. Garnish with paprika, if desired. Cut into wedges. Serve immediately.

Makes 4 servings.
Recipe from Best Recipes' All-New Low-Carb Cooking.

This is an easy, but effective overall core strengthening exercise.  It's back friendly and your legs will feel it too.  Be sure to warm up and stretch the hip flexors before performing the exercise.  This way you can get those hips warmed up, stretched, and ready to lift to a proper bridge.

It's 2009 and as a female we still have to prove ourselves way beyond any man.  I'm not a feminist(at least I don't think I am), but I have no problem demonstrating my abilities to let someone know that I can stand on my own pretty darn good.

Every year at this time this ability is tested to the max for me.  This is the year I get about 20 of the top collegiate football players who are taking the next six weeks to prepare for the Combine.  What is the Combine?  Good question because at first I had no clue either.  Basically the Combine is where these top collegiate football players go and perform special skills and tests in front of the NFL Draft people.  How they perform can determine when in the draft they will get picked and the size of their contracts.  This training is important to them. 

I do a specific type of water training with them and so they are with me every Wednesday for two hours.  The first day I walked in and they were all sitting there waiting for me. So picture this, me, female, blonde, 5'9 standing in front of over six feet tall, HUGE football players, with EGOS.  I seriously have to put on my game face.  I explain a little about what I expect and off we go.  I have no mercy, I'm very straight forward, and I don't put up with any whining or complaining. If you see me with my regular clients, we laugh, talk, and I constantly have a smile on my face.  This situation is the complete opposite.  I know if I don't get respect right off the bat, it's all over.  Now I do encourage them and when I see an excellent effort being made, I point it out.  After about 30 minutes I started to look around and noticed I had an audience around the pool.  I was told afterward people were amazed that little old me was bringing these tough guys to their knees.

Afterward they all came up to me and high fived me. They asked me questions, talked strategy with me and respectively called me coach.  So what is the moral of this story?  You can do anything you put your mind to.  Don't let anything stop you from taking chances and doing the things you want.  When I was first asked to do this training with these guys I thought how in the world am I going to pull this off, but I also knew I had to give it a try or else I would always wonder.  Step out of your comfort zone and really see what you can do, with your exercise, in your work environment, and just life in general.   A woman can really do just about anything a man can if you just have confidence, the right knowledge and an "I can do it" attitude.  So am I sounding like a feminist?

Remember that a change in your exercise routine may require a change in your eating habits. If you are consistently training 20 hours a week during peek racing season, your caloric intake will be much higher than when you are training 5-7 hours a week during off-season. If you switch from consistent, high-intensity cardio and strength training, to relatively low-intensity yoga, your caloric intake will be much different. To avoid unwanted weight gain, be aware of how many calories you are burning before you load up your plate.

I get asked a lot about the most beneficial amount of sets you need to do in a strength training routine. Studies have shown that the difference between 2 sets versus 3 sets are minimal.  The American College of Sports Medicine (ACSM) even says one set is fine if you've reached maximal fatigue in that one set.  This is great especially if you're short on time.

I know fitDiva Lara and I have talked about this quite a few times, but once again - I want to reiterate - quick fixes do not work. I was going through my emails today and came across two that made me want to bring it up again.

One was a success story on Jillian Michaels' (you know, the tough chic on The Biggest Loser!) newsletter. It was from a 25 year old girl that weighed between 210 and 215 pounds when she graduated high school. She went on a no-carb, 700 calorie a day diet and got down to 180 pounds very quickly. She felt good, started incorporating her old eating habits back into her routine and in no time not only gained all of her weight back, added on another 25 pounds. She topped out at 235 pounds. NOW, being a little older and wiser, she is learning how to do it the right way. She is making a lifestyle change. She is learning how to eat right and move more and she is slowly but surely reaching her goal. She is down 38 pounds with 47 more to go and is confident that she will not only succeed, but will keep the weight off by doing it the right way. You go girl.

The second email was from The Cooper Institute. Their blog called Stand up and Eat, was about the pills and potions that promise super-fast weight loss. It stated that last week the U.S. Food and Drug Administration warned consumers to avoid more than two dozen products marketed for weight loss. The products all contained undeclared ingredients that could cause serious health problems. To read the complete article, and to get the complete list of products click here.

How many people do you know that have started the latest get skinny quick plan, lost weight like crazy and then gained it all right back? How many diets have you been on and have done the same thing? Diets and quick fixes do not work. Don't risk your health by falling for them. Do the research, take the time to learn and change your lifestyle. Realize that all of those extra pounds you are carrying around didn't come around over night, so you shouldn't expect them to come off overnight. Things worthwhile take time.