If you are a Red Bull drinker you need to switch to XS.  It's job is to give you energy just like a Red Bull, but XS uses B12 as its energy source.  It's also only 6 calories.  How can you beat that?  It's great for the middle of the day low!  There are many flavors to choose from, but my favorite are the Cranberry Grape, Black Cherry Cola and the Citrus.  Click here to order and then click on "Sports Nutrition."

Sometimes finding the motvation to workout and eat healthy is hard, so take it a step at a time.  Small steps will lead you to big places.  So each week just write down small changes you will work on.  It can be, I will limit my eating out or fast food this week, or I will get up 15 minutes earlier two mornings this week and go for a walk.  Take it slow and soon the motivation will come naturally.

Make being active something you do for a lifetime.  Think of it as an important part of your life that you must do to stay healthy and live a long full life.  It will cut your chances of chronic disease by 50% and studies have proven those who are active llve longer than those who are inactive.  Find a fun way to stay active and live a full life.

They say that breakfast is the way to go, but Poptarts are not the type of breakfast they are talking about.  Anything with a sugary fruit filling surrounded by a crusty dough and topped with icing and sugar should be avoided that early in the morning and saved for a special dessert - like once a week. One single Poptart contains 200 calories and around 16 grams of sugar. That is just one single one - not one package, one single one.  Don't let the words "Made with real fruit" and "Made with whole grains" fool you - they are still like eating a big fat piece of cake. Grab a piece of whole wheat toast and a piece of fruit instead. You will be much better off.

Restricting your calories too much can actually lower your resting metabolic rate (RMR) which is the amount of calories you burn just being.  Our bodies were built for survival and were made to resist diets which cut calories severely.  Our bodies automatically go into survival mode.  It may think you're on a deserted island starving and will lower your RMR so you can survive.  Feed the machine and just decrease your calories a little bit.

Hot weather makes fat and calorie laden ice cream and sugary popsicles more appealing. Try this great recipe instead.

Summer Frozen Fruit Bars
Ingredients

2 cups cut-up summer fruit (strawberries, peaches, watermelon, etc.)
1 tablespoon sugar
1 teaspoon fresh lemon juice

1. Place the fruit in a blender. Cover and blend until smooth.
2. Add 1-2 tablespoons water, if necessary. Add sugar and lemon juice. Cover and blend until well mixed.
3. Pour into 4 oz. ice-pop molds or paper cups. Insert sticks. Freeze until solid.

Serves 4

Nutritional Info: Calories: 35.6, Fat: 0.3 g, Carbohydrates: 8.7g, protein: 0.5g

Did you know you burn 4-6 calories per one pound of fat per day and you burn 30 calories per one pound of muscle per day. Strength train and get some muscle.  You don't have to look like a body builder or muscle head, just a nice toned and lean body.  This will increase your resting metobolic rate which in turn will make you burn more calories just being and making weight loss easier.

I know I have used this one before - but it is one that is good to remember. When you buy your fruits and veggies at the store, immediately wash, cut and put them away. It will make it way more tempting to grab a few handfuls for snacks or whip up a salad of some sort when all of the ingredients are ready. Make your healthy stuff, true Fast Food.

If you are exercising to lose weight and get in great shape make sure you are working hard enough that you can carry on a conversation and be able to say three or four words at once without taking a breath, but you shouldn't be able to sing.  If you're just trying to stay healthy you don't have to work as hard, but you do want to break a sweat.

No matter how healthy you think you are - go get your check ups. If you have loved ones that think they are invincible - make them go get their check ups. Many lives can be saved by prevention and early detection. Just get it done.

Have you noticed how HUGE the dinner plates are these days.  They are twice the size they use to be.  Just like everything else.  My mother-in-law bought me some small dessert plates for Christmas and they are actually the perfect size for dinner.  I keep my portions low in order to fit everything on the plate.  Try using a smaller dinner plate and see how much less you eat and realize you don't need any more.

I am sure since the Easter Bunny came your house is full of candy. If you don't want to throw it all out, at least put it away and make it more difficult to get to. Put in in a sealed container up on the top shelf of the pantry. This will keep you from grabbing a piece or two each time you pass by.

Hopefully your weekend is full of nice weather.  It's Easter weekend so take today and get out and enjoy some great family time.  Be active by riding bikes, going on a hike, or go to the park and find some great games and activities to do.  Make this weekend the start of many to come and utilize family time as active and fun time.

Don't open the bags of candy the Easter Bunny is planning on using to fill the eggs and baskets until Sat. night. You don't want to risk finishing off the bags before Easter Morning! Those big open bags of candy can be dangerous!!

Breakfast is the meal of champions.  Breakfast eaters tend to:

• Eat a more nutritious, lower fat diet
• Have lower blood cholesterol
• Enjoy success with weight control
• Are mentally alert and more productive
• Have more energy to enjoy exercise either in the morning or later in the day

Be sure to eat a good healthy breakfast every morning!  FYI, this does not include a McDonalds Egg McMuffin.

Of course the Easter Bunny has to put some candy in your kids' Easter eggs and baskets, but ask him to put some coins or little toys in a few too. It can cut down on the early morning candy eating Easter Morning and the weeks there after for all of you!

It's getting time for all those great parks and recreation summer leagues to begin, so get a team together and sign-up.  Play outdoor volleyball, tennis, softball, or whatever sounds like fun.  Get a good group of fun friends and get in some great physical activity.  If you commit, pay the fee and sign-up you will less than likely back out and not go.

I just sat down to watch The Apprentice with a king sized box of Froot (as there in not an ounce of fruit in them) Loops (that I broke down and bought for my junk food junkie 2 year old). Don't do that. If you want some Froot Loops, chips, ice cream, or whatever not so healthy snack it may be, dish out a portion - don't sit with the never ending - well ending when it is too late!! - box or bag. A little bit of a treat wont do much harm - but if you are saying, "I can't believe I ate the whole thing!" afterword, you may be in trouble!!

When you eat out most places give you complimentary chips or a basket of bread.  Hunger can drive you to eat too much before your meal arrives.  Hold the bread and chips until your meal is served.  Out of site, out of mind!

It is Spring Cleaning time! Clean out your closets and get rid of those clothes you haven't worn in years and clean out your refrigerator and pantry ridding it of all the bad stuff! Stock up on spring foods like fresh and light fruit and vegetables!

No more excuses for bad weather.  If you are not a member of a gym, go to the mall on a rainy/snowy day and walk walk walk.  You can put the kids in the stoller and keep them busy by pointing out items in the windows. Even better, take a girlfriend and chat.  After your 30-40 minute of a brisk walk, do a little shopping and get in some quality girl time.  Mall walking is a great exercise alternative when bad weather comes your way.

If  you can't seem to fit in your exercise because of your children, either take advantage of the gym's childcare, get a sitter or try to find a friend to swap childcare time. Make your health as important as your evenings out.

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.

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. 

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.

 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.

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.

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.

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.

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.

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.

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.

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!

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!

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!

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.

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!

Hills are our friends.  They might not seem like it as you are struggling to run, walk, or ride up one, but they are a great way to add intensity and extra calorie burn to your workout.  At least once a week find a route with some good hills or when you are on the treadmill bring up the incline.  If you're on an indoor bike or spin class, turn up the tension.  Repeat the hills a few times trying to get a little faster each time.  You will see a difference in your overall cardiovascular strength and fitness level.

Act like a kid again and jump rope. If you are short on time - jumping rope is one of the best exercises you can do. It gets your heart rate right up there and works out just about every muscle in your body. Try to work up to 10 minute jumping sessions. 10 minutes in the morning, 10 minutes in the afternoon with your kids, and 10 minutes while you are watching your shows at night and you will be set. Get jumping!

 This picture is scary because this is the mental thinking of our society today and we wonder why we have such a high rate of obesity.  You're working out! Take the stairs!  Why is their an escalator in the first place.  Everyday find exercise and burn calories just by doing the little things like taking stairs.  Don't drive around a parking lot three times waiting for that close spot.......JUST PARK and walk a few extra steps.  Stop taking the easy way out!

March is National Nutrition Month. Try to help your family, including your children get on a health kick this month. My friend had a great idea I want to share. She wants her kids to eat healthy snacks after school but they aren't always sure what "healthy" means. So, to simplify it, she designated a drawer in their fridge for "healthy" snacks that they can grab. This way they are guaranteed a healthy choice and will also learn what is considered "healthy" along the way.

Also, check out this calendar from babyfit.com - 31 Days to a Healthier Diet.

If you haven't had your sister, neighbor, co-worker or friend hit you up to purchase some Girl Scout cookies, don't worry because those cute little faces are standing in front of your local grocery store just ready to pounce on you.  What I usually do is just give them money.  I say no thank you and hand them some bills and keep on walking.

Also avoid the break room because soon there will be stacks of them everywhere because people realize they can't resist, so they bring the cookies to work and try and get rid of them.  This is why I don't even buy them.

If you are the mother to a girl scout.......GOOD LUCK!