Now that it is getting a bit warmer and my pregnancy is getting a bit further along, I have started to swim. I used to swim a lot when I was training for triathlons, but I have to admit it is my least favorite exercise. It is boring and it is a hassle. It is a pain to get all dressed in your swimming attire, swim cap, goggles and all. It is hard to remember to bring all of your after swimming stuff - like towels, flip flops, soap, shampoo, conditioner, and underwear!! It stinks to get all wet and cold when you start and then cold again when you finish. And if you look like me when you are done, you can't go anywhere for like 3 hours after because of the nice imprint the goggles leave on your face. I swear I age at least 25 years every time I get out of the pool. My face eventually goes back to normal but it seems to take forever. I am always embarrassed walking through the gym as I look like such an old hag! Uggh, the hassle of swimming!!

However, even after all of that, I must admit, it is worth the hassle. I can honestly say out of every single exercise I do, I feel the most worked out after swimming. It works every muscle in your body (without injuring it) as well as gets (and keeps) your heart rate right up there. It is amazing how fit I feel after getting in the pool a few times a week for just the last 3 weeks. It does great things for your arms, back and core - and if you remember to kick - your legs too!

So if you are like me - and feel like it is too much of a hassle to swim, try to look past it and get in the water. I think if you do it a couple of times, you will realize the benefits completely outweigh the negatives (even if the negative is walking around in a bathing suit with a big pregnant body, swim cap and goggles for the whole gym to see - CUTE!)

One of the lectures I went to at the ACSM conference was about snacking.  The entire time I was thinking about Fitdiva Jill because the speaker was totally dogging the 100 calorie snack packs and Jill is also not a fan of the 100 calorie snack packs.  Why?  Because they are full of empty calories.  If you want a good snack try choosing foods that have more nutrients such as yogurt or a piece of fruit with a few almonds.  The other problem with the snack packs are people tend to eat more than one pack which defeats the purpose.

This one is a bit time consuming - it is ideal for a small dinner party.

Celery Leaf Pesto
1/8 C pine nuts
1/2 large clove garlic
1/2 bunch fresh flat-leaf parsley
1/4 C tender celery leaves
1/8 tsp. kosher salt
1/2 C extra virgin olive oil
1/8 to 1/4 C freshly grated Parmgiano-Reggiano cheese
Juice of 1/2 lemon

Croutons
1 sourdough baguette, sliced into 1 1/2 - 2-in. pieces
1/2 C extra virgin olive oil

Vinaigrette
6 Tbls. freshly squeezed lemon juice
6 Tbls. extra virgin olive oil
1 shallot, finely chopped
1 tsp kosher salt
Freshly cracked black pepper

Salad
1/2 C whole fresh chervil leaves
1/2 C whole fresh tarragon leaves
1/2 C whole fresh flat-leaf parsley leaves
1/2 C snipped fresh chives
1/2 C whole tiny fresh basil leaves
1/8 C peeled and diagonally sliced celery
1/8 C diagonally sliced green onions
Maldon or Sea salt
8 ounces Stracciatella cheese

Pesto:
preheat oven to 325 degrees. Spread the pine nuts on a baking sheet and toast for 8-10 minutes, until lightly browned. Increase the oven temperature to 350 degrees. Using a mortar and pestle, pulverize the pine nuts, garlic, parsley, celery leaves, and salt into a smooth paste. (or finely chop the ingredients and smash with a knife to puree.) Slowly drizzle in the olive oil and add the cheese, mixing well to incorporate. Just before serving, add the lemon juice and lemon zest, and season to taste with salt.

Croutons:
Adjust the oven rack to the middle position. Place the bread pieces on a baking sheet and drizzle with the oil. Place in the oven and toast until golden brown.

Vinaigrette:
In a small bowl, whisk together the lemon juice, olive oil, and shallot. Season with the salt and pepper to taste.

To assemble the salad, combine the chervil, tarragon, parsley, chives, basil, celery, green onions, and croutons in a large bowl. Season with the salt and toss well. Add a conservative amount of the vinaigrette to the salad, just enough to moisten, and save the remaining dressing for drizzling around the plate.

Divide the greens among 4 plates (preferably use over-sized soup plates with a wide rim), mounding them in the center. Drizzle the extra dressing on the plate around the greens. Make an indentation in the middle of the greens and spoon on 2 ounces of the cheese. Season with a little more salt. Spoon 1 Tbls. of the celery leaf pesto onto each serving and serve the rest on the side.

Recipe from The Marshall Field's Cookbook.

Celery is quite the versatile vegetable - it can be eaten alone, slathered with peanut butter and raisins, tossed in cold fruit and/or vegetable salads or thrown into hot soups and stir-fries. It has an interesting flavor and texture which seems to cause people to either love it or hate it but has been used for years and years first as medicine then later as food.

Celery is a good dieters snack as seems to burn more calories to chew it than it provides!! And also (what I bet many people don't know) it actually has some good solid nutrients in it. 2 large stalks of celery while only providing 20 calories also provide:

2g (8%) fiber - Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
46% Vitamin K - Vitamin K is essential for proper kidney function and promotes normal blood clotting.
12% vitamin A - Vitamin A plays an important role in vision, bone growth, immune function, cell function and skin health.
12% Folate - 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.
10% Potassium - 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.
6% Manganese - 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.
6% 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.
  
Research has shown that celery contains blood pressure reducing properties due to the active compound Pthalide in celery. Pthalides relax the muscles of the arteries that regulate blood pressure allowing these vessels to dilate. Pthalides also reduce stress hormones which can cause blood vessels to constrict. Celery also is a very good source of potassium which has also been associated with reduced blood pressure.

Celery has also shown to act as a diuretic due to its high potassium and sodium content and also has been shown to have cholesterol-lowering benefits.

So now you know, celery is more than just a calorie-free dieter's food. It adds crunch and flavor to many dishes as well as a bunch of healthy nutrients to your body. Enjoy!

This is a great overall exercise working the arms, legs, core and just about everything else.  It's a full body balance and stability exercise.  You'll get your heart rate up and muscles working.

You're probably wondering why I am blogging about attending a conference.   For part of last week I was in Atlanta, GA for the American College of Sports Medicine (ACSM) conference.  Since this is who I am certified through, it's important for me to attend the yearly conference for continuing education.  I love it because I've learned so many new things which I can't wait to share with you, so stay tuned for some very informative and may be some what shocking blogs about the latest health news.  

Let's just say that the attendees at the ACSM conference are not slackers.  We are all health and fitness professionals who practice what we preach.  This is why when I looked at the schedule of events I was excited to see all the workouts being offered.  I thought you might find my first ACSM workout humorous.

• Thursday morning I decided to do the morning run at 6:45am.  I arrived at the meeting point and was handed the map of our 1.5 mile loop that we could do as many times as we liked.  I decided to join the fast running group because I thought I should challenge myself a little bit.  BIG MISTAKE!!! Let's just say I ABOUT DIED!  After the first lap I thought throwing up was soon in my agenda, but the nausea passed and I made the next lap.  Stubbornness and competitiveness got me through the third lap.  Since we were going so fast we had time for a fourth lap, GREAT!  When the four lap came around all that was left of the fast group was me, a girl as big as my arm, and another girl who I didn't realize was a girl until she spoke (are you getting my drift).  I was seriously in trouble.  I pushed through the fourth and final lap and was so glad we were done.  As the girls and I headed inside, the "big as my arm" girl suggested we take the stairs to our rooms.  OK! I was just on the 20th floor, but they were on the 21st and 26th floor.  What could I do, but TAKE THE DARN STAIRS!  STUBBORN STUBBORN STUBBORN!  Some day it will kill me.

Most conferences people don't work out and they eat and drink quite a bit.  Health and Fitness conferences are just the opposite and I find it so fun and interesting.  Watch for my blogs this week because I have so much information that will make you rethink your lifestyle and workouts.

From a great email forward I just received. Live like a dog....

• Live simply.
• Love generously.
• Care deeply.
• Speak kindly.
• Remember, if a dog was the teacher you would learn things like:
  • When loved ones come home, always run to greet them.
  • Allow the experience of fresh air and the wind in your face to be pure Ecstasy.
  • Take naps.
  • Stretch before rising.
  • Run, romp, and play daily.
  • Thrive on attention and let people touch you.
  • Avoid biting when a simple growl will do.
  • On warm days, stop to lie on your back on the grass.
  • On hot days, drink lots of water and lie under a shady tree.
  • When you're happy, dance around and wag your entire body.
  • Delight in the simple joy of a long walk.
  • Be loyal.
  • Never pretend to be something you're not.
  • If what you want lies buried, dig until you find it.
  • When someone is having a bad day, be silent, sit close by, and nuzzle them gently.
  • ENJOY EVERY MOMENT OF EVERY DAY!

If you are snacking inbetween meals because you are truly hungry and/or you need the energy, then that is a positive reason to snack.  Make healthy choices and watch the calorie intake.  If you're snacking because of stress or boredom, then this is a negative reason to snack and should be avoided.  Before you choose to snack, think about why you are doing it and if it is truly necessary.  Snacking is not bad if it's done for the right reasons. 

Do you ever kick yourself and say, "Man, why didn't I think of that?" Well I do, about 10 times a day. Things like the swimming pool noodles - profit margin, oh I'd say about 250% - or those little things that you buy to decorate Crocs - not quite so sure about the profit margin, but I am sure that mom is making a killing. All of those great, simple ideas that lead to lots of money!! Actually, I think I have invented about 100 things, but always find them to already be invented! Oh well, it is what it is.

Well I just found this awesome website - run2rhythm. It is a website that sells music based on the tempo you want to run. WHAT A FABULOUS IDEA!! For example, if you want to run a 10 minute mile, you would purchase a session or album that has music playing at 160 beats per minute. If you want to run a 6 minute mile, you would purchase a session or album of songs playing 171 beats per minute. This is amazing. It takes out all of the guess work. You don't have to measure your stride or calibrate your watch, you just run, keeping your steps to the beat. I love it.  

They have a nice variety of genres and offer you recommended playlists for 5K's, 10K's, Half Marathons and Full Marathons. Like I said - it takes out all of the guess work. I really believe this is something every runner should try and I strongly recommend you checking out their website. Whether you are a new runner or a seasoned veteran, I think you will love this. It may make your run more enjoyable and may even help you PR!! Man, why didn't I think of this!!!

Get a check up - regularly and do your age-appropriate screenings. Many lives can be saved by early detection. Prevent before you have to treat.

If you don't like to go to the gym and would much rather get your workouts in at home, don't worry it's easy to do.  Creating a home gym specific to your needs and budget is simple to do.

• Any Budget Works: If you don't have a lot of cash your gym can be as simple as a jump rope and a few resistance bands or even a good and sturdy work out step.  The slide board I mentioned in yesterdays Fit Tip is not expensive either and there are some great exercises you can do.  If you want to spend more money there are treadmills, bikes and elliptical at just about every price range.  A few free weights can bring a lot to your gym and/or even a weight machine.
• Do Your Research:  Before you spend a lot of money on a treadmill or any other piece of equipment make sure you do your research.  Ask around, read the consumer reports, etc.  Be sure it's reliable and durable and has a good warranty.  You don't want to get hurt.
• Have A Variety:  If you really want a overall workout be sure to get strength and cardio equipment.  Like mentioned before, it can be as simple as a  jump rope for cardio and two or three resistance bands for strength training.
• Don't Rule Out DVD's:  Your gym may also be just a good stock of workout DVDs which is also fine.  There are some great DVDs out there with a variety or workouts.  Pilates, yoga, step, boxing, you name it there is a DVD for it.

Having your own gym at home is convenient.  If you're like me and have a job, kids, house and husband that require your time then you need a convenient place and way to workout.  Maybe a home gym is just what you need.  It doesn't require a lot of money  or even space if you don't want it to.  Hopefully the tips above will help you create a great one.

 A few years ago the Slide Board was all the rage, but it's been dead and buried.  Well, the Slide Board still has it's place and it's an easy and convenient way to get your exercise in.  I do "running mans" and several other exercises on it besides the lateral movement.  Most slides come with an instructional DVD to show you all you can do. Most exercises have us move forward and the Slide Board gets you moving laterally which strengthens a whole new set of muscles and can help prevent injury.  You can purchase one at www.amazon.com.

This is really not a fitness or nutrition topic, but I would like to give you a good place to shop for non-maternity clothes that work very well as maternity clothes! I personally hate most maternity clothes. Even though most brands have really stepped up and tried to get trendy, I still have issues with most of them. Baby Gap does pretty well and the price isn't too bad but I still run in to the same problem I do with every other maternity brand. The clothes are HUGE.

No matter if I buy extra small clothes, they still seem to be very large and unsightly. Now I am not a tiny little thing that gains 15 pounds when I am pregnant. I gain a good, solid 30-40 pounds every single time, so me being small is not the issue. I am not that small and I have seen many, many, many, much, much, smaller.

The other problem I have is that maternity clothes are very expensive. Now again, Baby Gap is not that bad, but stores like Mimi and Pea in the Pod are ridiculously priced. For the amount of time you wear the clothes it is just not worth it.

My favorite store to shop for maternity clothes is Lucy. Lucy is a women's active wear retailer. Their clothes are casual and designed for those with an active lifestyle. They are very cute, extremely comfortable and last forever. I have shirts that I bought when I was pregnant with my oldest son - now 4 - that I still wear today. The quality of their clothes is unbeatable.

The best thing about their clothes is that they are NOT maternity. This is great because you can wear them even when the pregnancy is over. Their shirts are mostly all form fitting. They are long which makes them perfect to cover the belly yet not drape over it making you look twice the size that you are. When you no longer have the belly, they fit a little loose but are still pretty form fitting because they are normal shirts, not maternity shirts with the big belly curve. Their pants are all mostly stretchy, so you can't go wrong with them either. Again, you can wear them before, during and after your pregnancy and again they last forever.

Most of Lucy's clothes are not really fitting for "Business" attire, so you might not be able to get everything you need. However, for cute, casual, everyday wear - Lucy is the place to go whether you are pregnant or not.

*Go straight to the back for the sale section. They have great sales! Or of course, shop online.

*I also buy skirts from Titlenine and Athleta. Perfect, comfortable, and NON-MATERNITY!

According to the American College of Sports Medicine (ACSM), Physical inactivity is a leading cause of preventable death and disease in the United States and a huge economic burden on the nation.  A massive array of serious health problems including heart disease, hypertension, type 2 diabetes, colon cancer, stroke, osteoporosis, depression and anxiety, breast cancer, and falls among older adults are attributable to inactive lifestyles.

According to recent studies, more than 150 million Americans over the age of 20 are either overweight or obese, and it is estimated that by 2010, 20 percent of children in the U.S. will be obese.  The United States currently spends 16 percent of its Gross Domestic Product (GDP) on health care.  This is more than any other developed nation in the world.  The U.S. Centers for Disease Control (CDC) projects health care spending will account for 20 percent of our GDP (or $4 trillion) by 2015.  Seventy-five percent of every dollar spent on health care goes towards treatment of preventable chronic diseases.

More than 30 national medical, scientific, and health and fitness organizations today urged President Obama to give physical activity a heightened focus on the nation’s health care agenda.  The call to action cited the powerful effects that physical activity has on reducing long-term health care costs.  Physical activity is a viable, inexpensive way to combat these numerous preventable health problems.  ACSM and many other health care organizations wrote a letter stating these facts to President Obama and encouraged him to promote and prioritize physical activity.  If you would like to read more and see how you can get involved with this issue, CLICK HERE.

Summer is just around the corner, so now is the perfect time to get your child into swimming lessons. First of all it is a life-saving skill and second of all it is great exercise. If you can, keep them in year round. It will constantly reinforce their skills as well as provide a consistent form of exercise.

I know we do a lot of talking about how to lose those stubborn 5 pounds and/or how to keep them off but really if 5 extra pounds is all you have you are doing pretty good. It is so very important to watch what you eat and to get in your physical activity so you can live long, healthy lives, however 5 pounds is not worth obsessing over.

I know fitDiva Lara has talked about this a couple of times. Life is full of so many things that it makes it hard to stay balanced. It is important to evaluate everything you have on your plate and really put them in order of importance. Family, friends, careers, paying bills, keeping your house in order, taking care of issues of all kinds, traveling, possibly moving, etc., etc. There are so many areas that need our attention that life can get overwhelming. Worrying yourself sick over 5 little pounds is really unnecessary.

Yes, your health should be at the top of your important list, but there is a difference between health and obsession. If you are stressing yourself over 5 pounds or 1 dress size, that is not healthy. It is not healthy for you and it is not healthy for those around you especially your children. Exercise, eat right, and teach your children to exercise and eat right, but try not to teach them to obsess. Let them have a treat or two, let yourself, and then don't beat yourself up over it or exercise an extra 2 hours the next day because of it. Try not to teach them that it is the numbers on the scale that matter as much as it is the numbers on their blood work.

Food is not an enemy, and it is often thought that it is. It can bring a lot of misery to people when really it shouldn't and often it is considered "forbidden" which makes it more tempting. If you develop a healthy attitude towards food, your health and your weight, it will be easier for your children to adopt that same attitude and you all will allow yourself to be happier.

I feel like my thoughts are kind of scattered today, but my point is hopefully clear. Make the important things count, don't sweat the small stuff. Be healthy, be fit and enjoy life.

So many people have a hard time shopping for dinner because they can't decide ahead of time what they feel like eating, so fill your fridge with healthy foods.  This way you won't have a choice but to make something healthy.  Don't buy ice cream and the bad stuff, just the good stuff.  There is a great article in the 2009 Fitness Magazine that's called Refrigerator Rescue.  The dietitian gives people's refrigerators a make-over and makes some great suggestions.  Pick up the magazine or go to www.fitnessmagazine.com to read more.

  When eating reduced or low-fat foods, remember to still keep an eye on the portion size. Eating a triple helping of low-fat ice cream will do just as much or possibly more damage to your diet than a single helping of regular ice cream.

This is a great glute strengthening exercise and since you're utilizing the stability ball, it also gives the core a workout.  Make sure you're properly warmed up before performing the exercise.

Thanks to PTontheNet.com for pictures and help with description of exercise.

You might think I am truly insane, but I love wearing this t-shirt.  I am not a fancy smancy kind of gal.  I am very simple in a lot of ways and this t-shirt probably defines that, but do you know how many compliments I get on this t-shirt?  Well, alot seriously!  I wear it to the gym, after a workout, and after a race.  I wear it with jeans and my flip flops.  I wear with it my sweats around the house and with my shorts or whatever to go to the grocery store to run errands.  I even layer it with a long sleeve v-neck underneath when it's cold outside.

How can you beat this t-shirt?  First of all you can buy a pack of five for like $8 at Target, Walmart or even online at www.Hanes.com.  How cheap is that?  So, if you get it dirty or stains on it, you're out what, a buck and some change?  It's soft and the more you wash it the softer it gets.  I love the fit.  It's not too long and not too boxy.  It's that comfortable old t-shirt you love to just throw on.  It really is great.  I had the same five for over a year and just replaced them with a new pack.  Now I like the V-Neck, but they do have a crew neck if you prefer.

This t-shirt was last years summer staple and this year it will be too.  I have one in my gym bag as we speak and it's ready to take me to the gym and to throw on afterwards.

A good way to change up your weight training routine is to designate a Push Day and a Pull Day.  For instance a push day would be push-ups, chest presses, tricep presses, leg press, etc.  It's basically anything where you are pushing the resistance.  Then pick a day where all you do is pull, such as lat pull downs, rows, hamstring curls, etc.  Changing up your weight routine not only keeps you out of boredom, it keeps your muscles shocked and less likely to hit a stale state.

Today I have two things for you to read. One is an article from WebMD - 5 Surprising Reasons You're Gaining Weight. The other is a great book - Finding the Wheel's Hub.

If you are eating and exercise habits have stayed the same, but you are either all of a sudden having a difficult time losing or maintaining your weight or you are gaining some weight, this article is a good read. The 5 reasons WebMD suggests could be affecting your weight include:

1. Lack of Sleep
2. Stress
3. Medication
4. Medical Condition
5. Menopause

This article tells you what to look for and what you should do if you suspect one of these things is behind your weight issue. HOWEVER, don't kid yourself - if you are eating Krispy Kremes for breakfast and watching the tube instead of doing your daily exercise routine - you know the real reason.

If you have ever trained for any type of athletic event, especially an endurance event, this book is for you. I read it years ago when I was training for my first Ironman distance triathlon and then gave it away. I have wanted to tell people about this book for years, but couldn't for the life of me remember the title. Well, here I am, visiting fitDiva Lara, and what did I find on her table??? THE BOOK! This book is written by Scott Tinley, one of the first and most famous triathletes in the world and it is SO GOOD! You will laugh so hard, picture yourself so many times, and get inspired to do something amazing. It is an oldie but such a goodie and you can find it way cheap on Amazon.com. As Steve Scott said, "If you are into fitness, this is a must read." - and I agree.

You've been dieting and exercising and losing consistent weight then all of a sudden that number on the scale is not going down anymore and you are stuck in a rut.  This happens quite often, so here are some suggestions from me and a little help from an article I read in the April 2009 Runner's World Magazine.

1. Are You Getting Enough Sleep?  Research has linked sleep loss to obesity and suggests people who don't sleep enough do weigh more.  If you don't get enough sleep you tend to eat and snack more in your day.  This doesn't mean you have to cut out your morning workout.  Just try getting to sleep an hour earlier or if possible take a nap in the middle of the day.
2. You Eat Energy Dense Foods.  OK I'm not a dietitian so this is coming straight from the magazine.  A hamburger is an energy dense food which means it packs more calories than less dense foods like vegetable soup and a turkey sandwich.  Less dense foods have a higher water content than fats and carbs.  People who lower their dense food intake, lower their weight.
3. Change Your Routine.  If you only run then add in some biking or lift weights. Changing up what your body does gives it a boost and you will notice the weight coming off again.
4. Make It More Intense.  If you only walk on the treadmill at a 3.0 speed over and over again your body gets adjusted.  You need to increase your speed every so often or bring up the incline and burn more calories.  Even if you just increase it for a minute or two and then go back down, the amount of extra calories you burn will make a HUGE difference.
5. Get Colorful.  Eat more fruits and vegetables.  Many of us don't get our five servings in a day and that is just the minimum.  Strive for seven servings and get colorful with your fruits and vegetables.  A bowl of green, red and yellow cut up peppers with tomatoes and cucumbers sprinkled with a little light dressing is a great way to get in some vegetables and different colors.

I know it's frustrating when you are really trying to lose weight, you're doing it the healthy way and the number on the scale goes no where.  Try these tips and see if it can give your body the boost it needs to get back on track.

If you are like me, this time of year brings you lots of good shows!! My shows seem to either start at 9 - or last for 2 hours keeping me up past 10. Not Good. Tivo your shows and watch them a little bit earlier allowing you to get to bed at a decent time, or try to slim down your line up. Keeping yourself well rested will help you feel better, eat better and keep your exercise routine going.

Spring is definitely in the air!  My boys and I went to the park yesterday and it was full of kids taking advantage of this great weather.  I kept thinking how great it was that these parents were letting their kids get out and exercise and have fun.  My only issue was the snacks they brought.  Cheetos, Cheezits, Doritos and other junk food was lined up on the picnic tables.  My boys of course were very curious since none of these things have EVER touched their lips.  I pulled out their raisins, strawberries and bagels to stear them away.  PLEASE PLEASE PLEASE, find healthy snacks for your kids.  You will be doing them a GREAT FAVOR!  Plus, these are foods you can eat with them and be their role model and stay healthy yourself.

Well we are off to Sea World today with the boys and their big sis, so we are packing our sandwiches, healthy snacks and water bottles. We are going to resist the temptation of the $12 cheeseburgers, french fries and funnel cakes!! Before we go however I just want to give you a suggestion. If you are seriously interested in making nutrition and fitness part of your life, I recommend subscribing yourself to a few select "nutrition/fitness" websites. You will be reminded daily, weekly, or monthly (whatever the sites email schedule is) to think about your health and what you can do to improve it.

I am subscribed to quite a few since obviously health is my fascination, but I do strongly recommend limiting your subscriptions to one or two. You don't want to get so bombarded with emails that you quit reading them and immediately delete, delete, delete. That will defeat the whole purpose. If you find one or two that email quick, interesting, current data in a format that you find reader friendly, sign up. There is a ton of good information out there just waiting for you to read and learn.

Some of my favorite sites are the fitDivas (of course), WebMD, Active Nutrition, Arbor Clinical Nutrition, Babyfit and EmpowHer. I also subscribe to Weight Watchers, Hungry Girl, and Losing it with Jillian Michaels just to name a few. They all have good information, some more scientific than others, with interesting tips that you can apply to your life. No matter who you are, you can always learn something new.

Be careful that you aren't subscribing to sites that just promote their stuff they are selling. Prevention is bad at that as well as Men's Health.  Don't get me wrong, they have great info but many times they tempt you with exciting subject headings and then you open it up and it is like "Find out by buying these three books!" Watch that and don't get suckered in to all of the free trials unless you are going to actually read the books or send them back if you don't like them. It will end up costing you some dough!!

Anyway, do your research, find one or two good ones and get reading. It is amazing how much you could learn!!

You more than likely know someone who has had a Bariatric Surgery.  These are surgeries that help with obesity such as Gastric Bypass and Lap Band.  If you do know someone then you more than likely found that person to gain weight back. I have known several people and some have been my clients.  I have mixed feelings about these surgeries mainly because they are a quick fix for a disease that is all about lifestyle and if you just changed your lifestyle, i.e. diet and exercise, then there would be no need for the surgery.

From 1998 to 2004 there was an 800% increase in bariatric surgeries performed according to the American College of Sports Medicine (ACSM).  With such a high rate of obesity and illnesses that go along with obesity people are choosing this surgery over a lifestyle change.  They think it's a cure and it's not.  Most people lose a lot of weight right away and then they stop.  They go back to their old habits and the stomach pouch accommodates a greater intake and the intestines tolerate a larger amount of food and the next thing you know you're gaining weight back.   

After surgery regular exercise, physical activity and healthy eating is essential for long term weight loss and prevention of weight re-gained and this is why people fail.  They don't learn and don't want to work on changing their lifestyle they just want the quick fix, but after time the quick fix doesn't work anymore.  Out of all the people I know who received one of these surgeries, I do not know one who is at their goal weight.  I knew someone who had the lap band surgery and lost a lot of weight and then the band slipped and her weight came all back on because she didn't learn how to eat right and exercise and refused to change her bad habits.

If you know someone who is thinking about having this surgery be sure to encourage post surgery exercise, meeting with a dietitian and seeing a counselor because there is usually an emotional reason why they eat like they do.  If they don't change their habits the surgery, money and time is all wasted.

Okay, if you are hungover from green beer and too many St. Paddy's Day appetizers, get out there and burn it off. Don't cure your hangover with a greasy burger and fries, do it with a run, a kickboxing class or a game of basketball. Sweat it out then drink some water and you should feel at least a little better!!

Strength training can help you run faster, longer, and more efficiently.  A study published last year in the Journal of Strength Conditioning Research showed that runners who add three days of resistance training exercises to their weekly program increased their leg strength and enhanced their endurance which in turn helps runners run longer and burn more calories.  This doesn't just go for runners.  Strength training can help you bike, swim, or just live stronger.

Like eggs, shrimp has gotten a bad wrap due to its cholesterol content. Contrary to past beliefs, eating shrimp does not significantly increase your LDL cholesterol levels but has been shown to increase your HDL (good) cholesterol levels. It is a very low fat food containing only 1g per 3oz. serving which is mostly polyunsaturated, containing moderate amounts of omega-3 fatty acids - which we all should know by now is a very good thing!

Shrimp is a very convenient food that can be eating just about any way and tossed into just about any dish. It is extremely high in protein and other nutrients giveing this relatively inexpensive food a lot of bang for its buck.

For starters, eating shrimp and other seafood products regularly (3 times per week) can:

• Reduce the risk of many types of cancer
• Boost your mood and decrease depression
• Help prevent anemia
• Reduce the risk of heart disease, stroke, osteoporosis and Alzheimers disease
• Increase energy
• Promote healthy bones, teeth and gums
• Increase your HDL (good) cholesterol levels
• Boost your immune system
• Promote brain health

Shrimp is low in fat and calories but is an excellent source of Protein, Selenium, and Vitamin B12 and is a very good source of Iron, Phosphorus, Niacin, and Zinc.

1 - 3 oz. serving has:

• 84 calories, 1g total fat, 0 saturated, 166mg cholesterol, 190mg sodium, 0 carb, 0 sugar, 18g protein - 36%
• 48% Selenium - Selenium helps rid the body of free radicals that lead to cancer as well as strengthen the immune system preventing infection and illness.
• 21% 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.
• 15% Iron - Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron absorption, you should eat it with foods rich in Vitamin C.
• 12% Phosphorus - Phosphorus promotes healthy bones, teeth and gums, aids in proper nutrient digestion, proper kidney function and energy production.
• 11% Niacin - may help prevent atherosclerosis and thrombosis by lowering blood cholesterol, and aids in proper metabolism of both carbohydrates and amino acids.
• 9% zinc - Zinc is essential for protein synthesis and helps to regulate the production of cells in the body's immune system.
• 8% copper - Copper helps your body utilize iron, reduces damage caused by free radicals, maintains the health of your bones and connective tissues and keeps your thyroid gland functioning normally.
• 68.8mg 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.
• 295mg Omega-3 fatty acids -  Some, but definitely all of the the possible benefits of fish oil, include:
  • reduces risk of heart disease, cardiac death, stroke and some cancers including colorectal
  • aids in treatment of Crohn’s disease, some cancers, lupus, kidney disorders, arthritis, psoriasis, and eczema
  • promotes healthy eye and brain function and aids in treatment of mental disease and disorders like Alzheimer’s, ADHD and depression.
  • There have also been a number of studies that show a relationship between low dietary intake of omega-3 fatty acids and depression and there was a recent study done at Purdue University linking hyperactivity, learning disorders, behavioral problems and sleep problems in children with diets low in omega-3 fatty acids.

So go ahead and feel good about your shrimp cocktail appetizer. When dipped in cocktail sauce it is even healthier! Throw it into your vegetable stir-fry or top off your salad. Shrimp makes a great soft taco stuffer and when wrapped in  a  La Tortilla Factory Sonoma Carb Cutting Artesian Tortilla you have yourself a high protein, high fiber, low carb and low calorie meal! The options are endless. Get creative and enjoy!

Just found this recipe on Yahoo and tried it. It is full of flavor and really quite good for you!

1 pound peeled cooked shrimp (21-25 per pound; thawed if frozen), tails removed, chopped
1 stalk celery, finely diced
1/4 cup minced fresh basil
10 Kalamata olives, pitted and finely chopped
1 medium shallot, minced
2 tablespoons reduced-fat mayonnaise
1 tablespoon white wine vinegar
Pinch of freshly ground pepper
4 large ripe tomatoes, cored

• Combine shrimp, celery, basil, olives, shallot, mayonnaise, vinegar and pepper in a medium bowl. Stir to combine.
• Carefully hollow out the inside of each tomato using a melon baller or small spoon; reserve the scooped tomato for another use (see Tip). To serve, fill each tomato with a generous 1/2 cup of the shrimp salad.

Yield: 4 servings

Calories: 212, Carbohydrates: 12g, Dietary Fiber: 2g, Fat: 7g, Protein: 25g, Sugars: 5g

Recipe from Eatingwell.com.

If any of you practice yoga then you are familiar with this pose.  What's great about the Downward Facing Dog is it increases flexibility primarily in the Latissimus Dorsi, Pectorals, and Hamstrings plus increases stability strength in the shoulder girdle. You can hold the pose or come down into a push-up and then back to the pose and hold repeating this 10-12 times.  This would turn the exercise into a great core and upper body strengthener!

Thank you to PTontheNet.com for picture and help with verbage.

It is possible to exercise too much. If you are starting to feel fatiqued, your body is aching too much and you are just plain worn out - take a break. If your body is worn down, it cannot work to its full potential. If the body doesn't get rest, it cannot get stronger. Sometimes 3-4 days of rest can be just what your body needs.

We all know the obesity rate in kids is rising.  This means diabetes and other illnesses associated with obesity is rising in our youth as well.  Television, video games, and other electronic gadgets keep our kids in their seats instead of up and running.  We as adults need to be their role models and encourage our youth to stay active and get them involved in activities that will keep them in shape.

Iron kids is a great organization.  It's an organization that puts together triathlons for kids 6-15.  The 2009 races series launches this May with eight regional race across the U.S. and a national championship in Tuscon, Arizona.  Which by the way Lance Armstrong won in 1984 at the age of 13.  Kids swim, bike, run and have a blast.  The series was created to encourage activity and camaraderie rather than intense competition.

The Iron Kids mission:  To inspire and motivate youth through the sport to lead an active, positive and healthy lifestyle.  This is a great way to get your kids interested and involved in a great sport that will keep them strong, healthy, and excited.  It can make them feel good about themselves and boost their self esteem.

Go to www.ironkids.com to get more information and find a race near you, so your kids can start training and getting excited.  Train along with them.  Go swimming, biking and running with your child.  You just might build your relationship up to a whole new level.

Pick one day a week to be your designated sprint day.  This is the day where you run, bike, swim or whatever it is you like to do, harder and faster.  You get on the road, treadmill or in the pool and either push it to the limit the entire workout or do intervals where you work hard for a certain distance then back off and repeat this over and over again.  What is great about sprint days are your workouts are shorter in time and distance because you're working so hard.  So, pick a day that you don't have a ton of time and use it as your sprint day.  You will burn great calories and get stronger and faster.

P.S. Yesterday I did my run sprints while pushing my twins in the stroller.  Talk about a workout!

Today is my boys' (both - one 2 one 4) big birthday party so this is going to be quick. I was looking through some blog postings and articles on babyfit.com and came across an article every single mother should read. So many of us do not exercise because we can't find the right time or it is not convenient. Well, when is anything convenient once you are a mom? This woman has the perfect mindset of getting in her exercise when she can and doing it no matter what. I hope you read her post, print it out and put it on your mirror. Click Here.

We are so spoiled with convenience these days that so few of us do anything that isn't. We have grocery stores within 3 minutes of us, remote controls with everything, drive thrus just about everywhere and pre-packaged, pre-cut fruits, veggies and meals that are 5 times the cost of what they should be, but we buy them because they are "convenient".  I am just as guilty. Well, sometimes life gets in the way and not everything is convenient.  Sometimes we just have to work outside of our little bubbles to get what we need or do what we need to do.  If it is truly important enough to you, you should find a way to fit it in. Read her post and get motivated. Run in the rain, run in the dark, or run on a trampoline during nap time if that is what it takes.

I get this question a lot and here is my advice.  If your goal is to burn calories then get your cardio in first and work hard. Whatever you have left use it on the weights.  If your main goal is to tone then do the weights first.  You're not hurting yourself doing it either way, but following this advice puts you more goal specific.

If you are craving a cookie or a piece of cake, or some sort of sweet treat, go get yourself an individual portion of whatever it is you are wanting. You will be much better off going and getting ONE vs. buying a bag, baking an entire cake or buying a gallon of ice cream that you will have sitting around tempting you to eat more! So give into your cravings every now and then, but do so intelligently!

  With this bad economy we are all finding ways to save a buck or two, so if you are in need of some workout wear and want good quality at a great price, the Champion sports wear at Target can't be beat.  Every time I am at Target I cruise through this section and always find something.  I love their seamless jog bras and have one in just about every color.  I do have one long seamless jog bra and it does ride up on me while I run which is annoying so I wear it mainly to work as a  personal trainer.  

The bras are under $20 which is a great price and when they go on sale sometime you can get them under $10.  They have a great V-Neck performance t-shirt that was a staple of mine last summer.  I went the other day and they had new colors for spring, so I had to pick me up a few!  Just last week I was training one of my clients who had a very cute pair of workout pants on and I asked her where she got them.  YEP!  you guessed it, it was Champion and she purchased it at Target.

If you've been leary, give Champion at Target a shot.  I guarentee you will find something there that will bring you back to get more.

Has the time change been hard for you? Man it is killing me! Now when I wake up (well when my kids wake me up), I feel like my morning is already over. I am usually awakened by 6:15 which gives me ample time to have coffee, make breakfasts, make the beds, get all of us dressed and head to the gym by 8. Now we are rolling out of bed and it is 7:30 - making it impossible to get to the gym by 8 and sometimes even 9. I can't imagine how I would be doing if I had to be getting up at a certain time and then the time changed. I would have no chance! Especially since I can't get myself to Tivo my favorite shows and watch them later so I am up until at least 10:30 so I can see who gets kicked off American Idol, The Apprentice and The Biggest Loser!

If you are an early AM exerciser - early meaning like 5:00am - and you have successfully made it through the time change - you impress me! If you are struggling, like me, try going to bed earlier (do what I say not what I do!) and get back into the routine. If you just can't seem to do it (because Simon and Paula are too addicting to watch) remember that you do have an extra hour of daylight. You can go ahead and sleep in a little bit but only if you are going to make yourself get to it at night.

One good thing about changing up a routine is that it can force you out of your comfort zone. This can be a good thing. Your workouts need to vary if you want to truly see results. If you have been going to the same exercise class for the last year, but now because of the time change you are having a hard time getting to your class, you may just have to try a different class or two. You may not like them, may even hate them, but who knows you could really enjoy them and your body will be challenged in a different way. Even if it is only a week or two (because we all adjust to the time change at some point) it can be good for you to try something new.

Look at your schedule, check out the gym's schedule, and see what you can do to get yourself out of your comfort zone. Change is good - even if it is difficult.

I know so many people who eat at McDonalds and take their kids there.  My running partner, Julie, was telling me about a lady on U-TUBE who purchased a Happy Meal two years ago and kept it.  She just kept it in its original form and it still looks like she bought it today.  The cheese is still yellow, the meat looks fine, the bun isn't moldy, etc.  There is so much junk and perservatives in it that it hasn't changed a bit and is still in it's original form.  It seriously looks like she just bought it. I'm sorry, but that is GROSS!  Do your body and your children's bodies and health a favor and stay away!

If you are sitting there watching the tube and just have to have a snack - try some celery. It is cold, refreshing and crunchy plus it has about zero calories. It cleans you teeth kind of like brushing them and reduces your cravings for something else!

I think everyone is aware how the obesity rate in this country is not getting any lower.  We are a FAT society.  There are many reasons we contribute this to.  First, we don't move enough.  We aren't laborers like our ancestors, we sit at a desk.  We don't walk places, we drive a car.  Secondly, we don't eat to fuel ourselves, we eat to comfort ourselves.  Restaurants give us twice as much as we need and the old large cup drinks are now the small sizes and every thing is about SUPER SIZING!  We want the most for our buck.  Just go to a movie theater and order a small popcorn and the response back will be how a large is just 25 cents more.  What a deal!  I'll take the large.

So hear is what shocks me.  This information is out there.  It's on the television in the news or even in shows like the "Biggest Loser." It's in the newspapers and magazines. The information that we need to get healthy and the dangers of being overweight are plastered everywhere, but we still have people wanting to sue McDonalds because the food made them fat.  HELLO!  What did you think it was going to do?  I lecture about very basic facts to the public and I want to change my lecture because I keep telling myself my information is old news.  Then I give it and people are just shocked like I just discovered some new phenomenon called a good diet and regular exercise. I just don't understand it?

I thought about this the other day as I was driving to meet a few girlfriends for a bike ride.  I was at a stop light and looked over to my left and there was an obese lady sitting in her car eating breakfast.  I couldn't make out from what fast food place this breakfast came from, but it was some type of breakfast sandwich with white bread and a mystery meat.  This was followed by a nice soda of some kind and what looked like hash brown sticks.  I just wanted to reach in the car and take it away from her and hand her a bowl of oatmeal with blueberries and a few walnuts.  Doesn't she know how dangerous her weight is? Hasn't someone told her?  Does she not pick up the paper or turn on the television and discover what she is doing to her body?

So, where am I going with this blog?  To be honest I just wanted someone to hear me out.  I am saddened and frustrated with the whole obesity factor especially when I see it in kids.  It breaks my heart.  So, I will continue lecturing, continue blogging and helping in anyway I can to get the word out!

Well, today I just have to give a few props to my girl for doing her race Saturday at an outstanding pace beating lots of boys! We had signed up for the Vision Quest together and since I had to bail on her physically due to my super exciting but surprising pregnancy, I had to only be there in spirit and support.

The Vision Quest is a mountain bike race in Southern California that is 56.5+- miles and 11,000 +- ft. of elevation gain. It is a tough one. Lots and lots of climbing and some super sketchy downhills. You raise eyebrows if you tell someone you are going to do it especially if you are a female!

We have a group here in the OC called theTrail Angels. It is a group of women mountain bike riders of all levels. From beginners to experts they are an amazing group that encourage each other not only with riding but in life as well. Over the last few days I have been so encouraged by all of the race reports I have read from so many of these women that finished the Vision Quest this year. Many of them - well most of them, starting with "I never thought I could accomplish something like this." It is so motivating.

If you are a woman and and are wanting to try a new sport or hobby of any kind but intimidated by the thought of it, I strongly encourage you to join a group. It is amazing what you can learn from other women, how you can be challenged and motivated by other women and succeed because of other women. Get out there - find some girls - and kick some boys booties!!

Sometime getting through a workout can be hard and most of it is mental, so while you workout THINK. Organize your schedule, work through problems, solve issues like that house remodeling project.  Whatever it is just THINK. Not only will you have accomplished a great workout, but maybe your day and what you're going to do and how you're going to tackle it will be planned.

For those of you that missed it around New Years, I am refeaturing Cabbage as the food of the week. It is considered lucky if eaten on New Years Day, but it is also eaten for the Luck of the Irish! Since St. Paddy's Day is right around the corner and I really can't feature Corn Beef, here is is....

Regular green and red cabbage provide a little fiber and a good amount of vitamin C (green-48%, red-67%), but Bok Choy is really the way to go. One cup cooked Bok Choy cabbage is only 20 calories but provides 3g protein as well as:

87% Vitamin A - Vitamin A plays an important role in vision, bone growth, immune function, cell function and skin health.
73% 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.
72% Vitamin K - Vitamin K is essential for proper kidney function and promotes normal blood clotting.
21% Potassium - 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.
17% Folate - 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.
16% Calcium - Diets high in calcium and vitamin D are thought to aid in bone and teeth health, weight management and may reduce the risk of pre-menopausal breast cancer, colorectal cancer and type-2 diabetes.
14% Fiber - Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
14% Vitamin B6 - Vitamin B6 helps brain function and helps the body convert protein to energy.
12% Manganese - 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.
10% iron - Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron absorption, you should eat it with foods rich in Vitamin C.

AND Bonus! Cabbage contains isothiocyanates. These have been shown to stimulate cancer-fighting enzymes!

Like I said before, eating a cup of cabbage on and during the New Year or St. Patrick's Day may or may not really bring you luck and prosperity, but it can definitely help bring you good health. That, I think, beats them both! Enjoy and Happy St. Paddy's Day!

This is one of my favorite things my mother used to make for us. She called them Guimpke?? Spelling?? And she used ground beef but I am a turkey fan.

8 large whole cabbage leaves
1 teaspoon olive oil
1 large sweet onion, chopped
1 (28 ounces) can crushed tomatoes
2 cloves garlic, minced
2 cups water

Stuffing:
1 pound ground turkey
1/2 pound turkey sausage
1/2 cup diced sweet onion
1 Tablespoon salt
1/2 teaspoon black pepper
2 teaspoons dried oregano, crushed
2 teaspoons dried basil, crushed
2 garlic cloves, pressed
1 egg, lightly beaten
1/4 cup tomato paste
1 cup rice, cooked al dente and cooled

Steam or microwave the cabbage leaves until tender. Let cool. Cut out a 2- to 3-inch wedge of the tough stalk from the bottom of the leaves, taking care to leave the rest intact. Set aside.

Coat the bottom of a large pan oven with olive oil and place over medium heat. Add onions and toss to coat. Cook the onions until onions are soft and translucent. Add tomatoes, garlic cloves, and water. Simmer about 15 minutes, stirring occasionally.

Meanwhile, combine ground turkey, turkey sausage, diced onions, salt, pepper, oregano, basil, pressed garlic, egg, tomato paste, and rice. Divide meat mixture into 8 portions.

Place each meat portion at the curled tip of a cabbage leaf. Fold the top of the leaf down over the stuffing, fold the sides of the cabbage leaves in toward the center, and roll up to enclose the filling. Put a toothpick in to secure the rolls.

Place cabbage rolls seam-side down in a deep, heavy skillet. Top with the tomato sauce. Cover and simmer over medium-low heat about 1 hour.

Yes, the Bosu is your friend.  I have clients who dread the BOSU, but it's such a great workout tool.  Here is another great exercise you can do on the BOSU.  If you don't have a BOSU then you can use a Reebok step or something similar.  This is a great lower body endurance exercise!  Be sure to warm up thoroughly before performing this exercise.

Thanks to PtontheNet.com for pictures and exercise verbage.

I have clients who get frustrated because they are working out regularly and making small changes to their diets and when they get on the scale they see only one or two pounds lost that week.  I tell them they are on the right path and losing more than two pounds a week can lead them to a diet disaster.

For many dieters their sole motivation is to lose weight as fast as possible.  Maybe it's for a class reunion or to look great this summer in a bathing suit, but either way the "lose weight fast" strategy can lead many dieters down a dangerous path.  They cut calories drastically and workout like a fiend to shed the pounds.  They hit their weight goals and think they are done and slowly go back to their bad habits. Next thing you know they have put all the weight back on and for most even more.

What most don't understand is to maintain long term weight loss you have to make good decisions everyday about what you put in your mouth and exercise.  You must slowly get in the habit of making these decisions so it becomes a natural way to live everyday.  When you drastically cut calories, food groups or over exercise, that is not a natural way to eat and live EVERYDAY of your life for the next several years.  You must eat healthy and exercise smart. Here are some tips from www.runnersworld.com.

1. Keep At It!  You have to be consistent and if you get on the scale and don't see the number you like, don't get frustrated or depressed and go on an eating frenzy.  Just keep on chugging away.  Look at what you ate and how much exercise you did that week and just re-adjust.
2. Get Support.  This could be your husband, friend or a weight loss group.  It's great to have someone there to encourage you to stay on the right path.
3. Don't Eat Emotionally.  Eating food for comfort or out of boredom is a great way to gain weight.  Instead go for a walk, call a friend.  If a bowl of steamed chicken and broccoli doesn't sound good then you are not hungry for food to use as fuel.
4. Keep Your Motivation High. Create a list of why you want to lose the weight and check it every so often and continue to add to the list like, "I want to be a role model for my children."

Hang in there.  Losing weight can be a struggle, but it's a struggle with great payoffs.  Just remember to diet smart and take it slow so it becomes a habit and a healthy natural way to live your life.  More to come on this subject!

Fondue that is. Oh my, just had a girls night out at the local fondue place. It is a great place to spend a long time out with good friends and no kids, but a terrible place to stick to a diet. If you do go, I recommend getting a salad and then the chocolate!! Skip the cheese and main dish. But if you'd rather the cheese than the chocolate - that could work too, just don't do both - or you will roll out of there like I did!