Exhaustercize??

Oooooo, I like this new word I just made up!!! I am using it to describe the counter-intuitive act of exercising to combat fatigue...

When you're sick and tired of feeling sick and tired, what should you do? You're feeling lethargic, you have no energy, you feel akin to Jabba the Hutt, where's the cure?

Should you:

A) Take a Nap

B) Drink a Red Bull or Rock Star

C) Top off that coffee one more time

D) None of the above...instead, choose E!!

E) stands for Exercise OR Exhaustercize!!!  WAIT!! Before you go gettin' all pissed off at me for pushing that dreadful torture at you once again... Read this study (that I had nothing to do with!)...

This article is from the WebMD News Archive

Exercise Fights Fatigue, Boosts Energy

Regular Exercise Better at Upping Energy Than Stimulants, Study Shows

By Jennifer Warner
WebMD Health News

Reviewed by Louise Chang, MD

Feeling tired? A walk may be better than a nap for boosting energy and fighting fatigue.
New research suggests regular exercise can increase energy levels even among people suffering from chronic medical conditions associated with fatigue, like cancer and heart disease.
It may seem counterintuitive, but researchers say expending energy by engaging in regular exercise may pay off with increased energy in the long run.

"A lot of times when people are fatigued, the last thing they want to do is exercise," says researcher Patrick O'Connor, PhD, in a news release. "But if you're physically inactive and fatigued, being just a bit more active will help," says O'Connor, co-director of the University of Georgia exercise psychology laboratory, in Athens, Ga.

"We live in a society where people are always looking for the next sports drink, energy bar, or cup of coffee that will give them the extra edge to get through the day," says researcher Tim Puetz, PhD, also of UGA. "But it may be that lacing up your tennis shoes and getting out and doing some physical activity every morning can provide that spark of energy that people are looking for."

Exercise Boosts Energy

Although many studies have shown that sedentary people who start a regular exercise program experience an increase in energy levels, researchers say few studies have quantified those effects.
In this study, published in Psychological Bulletin, the researchers analyzed 70 studies on exercise and fatigue involving more than 6,800 people.

"More than 90% of the studies showed the same thing: Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise," says O'Connor. "It's a very consistent effect."

The results show that regular exercise increases energy and reduces fatigue.
The average effect was greater than the improvement from using stimulant medications, including ones used for attention deficit hyperactivity disorder (ADHD) and narcolepsy.
Researchers say nearly every group studied -- from healthy adults, to cancer patients, and those with chronic conditions including diabetes and heart disease -- benefited from exercise.

So, there you have it, I would love to have my readers try this, then post their comments on what their outcomes were!! Let's hear it, does it really work?

Shop N Shave

Whether you need to shave off that extra winter weight or have just let yourself go and suddenly you've found yourself looking at this strange blob that slightly resembles you in the mirror. The best way to beat the battle of the bulge is to start at the store.

How can you cheat (ever notice that word also has the word 'eat" in it?) on your healthy eating plan if you don't have anything unhealthy in the house to eat? Well, ok, ya, you COULD actually go out, get in your car, drive to a fast-food joint, order something really evil, actually PAY good money for it and then go hide somewhere while you devour it. However, if this is what you're doing, you don't need this particular tip, you need a more intensive treatment (give me a call).

This tip is for those of us who find ourselves suddenly overwhelmed with the munchies or a sweet tooth or TV snack-mania. If you have a bag of greasy, fried potato chips in the house, you'll eat them. the key is not to have it there in the first place. It's also for those who have trouble with healthy meal planning. If all you have in your fridge and pantry are good, healthy ingredients that you've already pre-screened before you put them in your cart, it makes it so much easier for both snacking and meal planning. You don't have to worry about your choices being healthy or not because you already took care of that at the store.

Take the extra time to read those labels and make smart shopping choices. You'll gain that time back later when you're preparing your meals. If you get good, pure, unprocessed key ingredients (sample list to follow) Then it's easy to throw together a quick, healthy and delicious meal in a snap. It's also easy to stay on track even during TV time. Once you get the flow going, your shopping even becomes easier because you already know what you need to get.

Now I know there are those of you out there who are going to argue that you have others living in your house that don't care or want to eat healthy. I have one of those myself,  so I get it. If you can't get them to understand that "Food is Fuel" (see my other Blogs on this) and that life is so much more rewarding when you have the right "fuel in your tank", if they can't see that the wrong fuel is actually killing you and you want to save your own life, etc, then you have only one choice... food segregation. Yep that's right, it's a nutritional revolt. Keep all of your food in a separate area and if possible, keep it totally away from the potential sabboteurious foods (ok, so I made that word up, but it fits). You can still utilize this tip. Depending on who your "rebel" is, you can ask them to keep their stuff elsewhere in the house (not in the kitchen). This also heightens their awareness of what they're consuming and if you make it a chore for them to eat unhealthy, they might just give in.

So, in a nut shell: Buy only good ingredients and then when you're making a meal or grabbing a snack, all you have to think about is portions because the question of should I or shouldn't I has already been answered during the hunt (aka shopping).

Here's a short list of good things to have on hand:

- Boneless, skinless chicken breasts
- Bison Tenderloin and/or bugers
- Frozen Veggie Patties
- MorningStar Farms frozen breakfast saugages (ya, a bit processed but still good)
- Frozen Fish (Wild Alaskan Salmon is my fav)
- Frozen mixed veggies (many different varieties)
- Frozen Fruit (watch out for added sweeteners)
- Edamame (fresh frozen or dried; great for snacking)
- Low or NonFat Cottage Cheese
- Fage Total 0% Yogurt
- Organic Eggs
- Ezekiel Tortillas (from Trader Joe's)
- Organic P-Nut Butter (just peanuts; drain off floating oil from new jar)
- Plain Hummus
- Organic fresh fruits & veggies
- Nuts (almonds, pistachios, walnuts...)
- Steel Cut Oats
- Shakeology (haha of COURSE I'm going to put this on the list!!)

That's just off the top of my head. If you want more suggestions let me know and I can work with your particular likings.

It's a Head Trip, Man

Boost Your Brain Health
By P. Murali Doraiswamy, M.D.


Worried you're losing it? Join the club. But with a few easy changes, you can stay at your sharpest. Science shows you how.





Gary Small, M.D., remembers the patient well. An accomplished mathematician in his early 70s, the man consulted Small after struggling with calculations, and after his wife noticed he was getting cranky. Small, director of the UCLA Center on Aging, put the mathematician through a battery of tests—and the man got top scores on all of them, including 30 out of 30 on a memory test and a whopping 140 on his IQ test. So when Small saw the patient's brain scan, he was stunned: it had all the markings of full-blown Alzheimer's disease.

"Usually, people with such profound brain changes can barely carry on a conversation," says Small. "This man was still doing high-level mathematics." Though the case is extreme, it is not unique. In fact, up to 20 percent of people autopsied who had no major memory problems are discovered to have had Alzheimer's, says Yaakov Stern, Ph.D., a neuropsychologist at Columbia University College of Physicians and Surgeons in New York City.

How does the brain continue to function—sometimes quite efficiently—despite changes that should cause severe disability? An answer, many scientists believe, is "cognitive reserve": the combination of a person's innate abilities and the additional brainpower that comes from challenging the mind. Studies show that diverse, mentally stimulating tasks result in more brain cells, more robust connections among those cells, and a greater ability to bypass age- or disease-related trouble spots in the brain. The more you work your mind, the greater your cognitive reserve. And the greater your reserve, the greater your ability to withstand the inevitable challenges of aging.

As a doctor specializing in memory problems, I have seen recent discoveries offer new hope and guidance to people who want to maintain peak brain performance. Although we don't know how to stop the devastation of dementia, we learn more each year about combating the small losses in brainpower that often come after 50—even while you enjoy the brain benefits of getting older (and yes, as you'll see below, those benefits do exist).

Your brain at 50+ 

Despite what our youth-oriented culture tells us, mental decline after 50 is not a given. In fact, in some ways the healthy brain gets stronger with age. Studies confirm that accumulated knowledge and expert skills (a.k.a. wisdom) increase as you get older. In addition, emotional savvy, such as not dwelling on negative thoughts, also appears to grow with age, as demonstrated in a recent Duke University study. Researchers showed a set of photos to study participants. Some of the photos were of neutral items such as household objects; others were distressing shots of violent scenes. Tested later, participants in their 70s remembered about the same number of neutral images as did those in their 20s, but the older people remembered fewer of the unpleasant ones. Cell-signaling activity in the older group suggested their brains filtered out bad memories.

Other brain functions may not improve with age, but they don't automatically wane either. One example is higher-order decision making such as choosing the best investments. Older people do as well as younger ones on tests that measure this function—as long as they aren't rushed.

And that's the catch. Some brain functions tend to decline with age, and speed is one of them. The likely reasons are loss of neural connections, blockages of blood supply, and decreases in nerve-signaling chemicals.

Memory can also diminish with age, though only certain types. Learned skills such as driving are wired so firmly that they typically do not decline unless you have a disease such as Alzheimer's. Memory for events (called explicit memory) is a bit more vulnerable, although episodes that really made an impression, such as meeting your spouse, are generally secure.

If your memory is suffering, it's most likely your short-term memory. This ability—which includes "working memory," where events are held before being filed for the long term—usually peaks by the early 30s. That's why memorizing complex new information, such as a foreign language, can get harder as you get older.

Nurturing neurons 

So how do you keep your brain at its best? By growing new brain cells, for starters. Long thought impossible, this turns out to be relatively routine in lab animals and, thus, maybe in humans. Scientists suspect that certain lifestyle habits can spark the cells' growth.

In 1998, Fred Gage, Ph.D., and his colleagues at the Salk Institute for Biological Studies in La Jolla, California, showed that the memory centers of adult human brains can grow new cells. Since then, studies by Gage and others have suggested that the more physical and mental exercise you get, the more brain cells you grow, the longer they survive, and the better they connect with other nerve cells. Exercise, such as brisk walking for 40 minutes four times a week, increases bloodflow to the regions of the brain shown able to grow new cells. "In our lab, when we discovered this, people started taking walks during their lunch hour," says Gage. Movement is so crucial to brain health that some of the cognitive changes blamed on aging may in fact be the result of inactivity, he adds.

Another simple, brainpower-boosting habit: pay attention to what you're doing. As we age, we become more prone to distraction, thanks to some of the same brain changes that can hamper our thinking speed. But even a split-second loss of focus can prevent a memory from being properly stored. So when you put down your glasses, focus on where you put them; they may be a whole lot easier to find.

Many memory problems stem from treatable conditions such as vitamin B deficiencies, depression, thyroid problems, or uncontrolled vascular disease. So if you notice changes, a visit to the doctor could set you straight.

If you're worried about your response time, practice can help quite a bit, researchers have found. After a group of people 65 and up did exercises in which they searched for and matched images, 87 percent of them improved their speed, according to a multicenter study led by the University of Alabama. And older adults who regularly tutored elementary-school students saw improvements in their own cognitive function after six months, a 2009 Johns Hopkins study showed.

Several of the activities that help you stay sharp are also good for your heart, your immune system, and your body's other machinery. In fact, a recently published study of 2,500 people ages 70 to 79 found that 30 percent of the group saw no decline in their mental performance or improved on cognitive tests over the course of eight years. And that fortunate 30 percent were more likely than the others to have some or all of these healthy traits:

• exercised at least once a week
• had at least a high-school education (or equivalent)
• did not smoke
• worked or volunteered
• lived with at least one other person.

Note that most of the time, these behaviors are under our own control.

Helpful habits 

Everyone can maximize his or her brain health. Living an active life—resisting the siren call of the couch and the remote control—is your best bet for staying sharp. Puzzles like the ones on these pages are one way to keep those synapses firing properly. And here are ten more brain-boosting activities:

1 Walk and talk Find a walking partner, study a topic, and discuss it on your walks. You'll get mental stimulation, physical exercise, and social connection-the key brain strengtheners.

2 Vary your routine Try a different grocer. Join a new club. Novelty stimulates new neural connections.

3 Get smart Be a lifelong learner, and don't dabble. If you decide to study a language, sign up for as many classes as you can fit in your week.

4 Play Pick games with several levels of difficulty, to master one by one. For quicker thinking, try to beat the clock.

5 De-stress Meditation, yoga, a walk in the woods: focus your mind and relax. This may build clearer memories.

6 Sleep Your brain is active when you are asleep—it is consolidating memories from your day. Skip the late show and give your brain time to work.

7 Imagine Include creativity in your day. Paint, write a diary or novel, visit new websites, or build your own.

8 Party Socialize and make new friends. Don't be a loner—it can lull your brain into slowdown mode.

9 Eat right A diet rich in fruits and veggies, whole grains, and fish will help keep oxygen flowing to the brain.

10 Watch your numbers Work with your doctor to keep blood pressure, weight, blood sugar, and cholesterol in check.

Most important, shun gimmicks. No product can build extra brainpower instantly or effortlessly. But with challenging new habits, you can make your mind steadily sharper and stronger—now and for the rest of your life.

P. Murali Doraiswamy, M.D., is chief of biological psychiatry at Duke University Medical Center and coauthor of The Alzheimer's Action Plan. A writer on that book, Maryland freelancer Tina Adler, contributed to this article.

Which is Better; Cardio or Strength?

fitness:  article
CARDIO VS. STRENGTH-TRAINING WORKOUTS
A Women’s Health Fitness Face Off
by: Liz Plosser


In one corner: Dumbbells.
In the other: A jump rope.
The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.




Passat or Prius?

Trader Joe's or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. Some even suggest ditching cardio altogether.

To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...


To KO fat -- and keep it off...

Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.

Winner: Strength


To squash stress...

Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.

Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. So, for now

Winner: Cardio


To love standing naked in front of the mirror...

Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.

Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.

Winner: Strength


To stay off the sideline

Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.
Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.

Winner: Strength


To add years to your life

Cardio's edge There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. "Nothing compares with cardio for optimizing longevity," says Mike Meyers, Ph.D., an American College of Sports Medicine -- certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. "It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer." The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.

Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels.

Winner: Cardio


To reach the finish line faster

Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. "The best way to train for an endurance event is by practicing it," Meyers says. "Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence."

Strength's edge For a speed boost, strength training is essential -- especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. Quickly hop forward onto your left foot, then hop back and land on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in between.

Winner: Draw

The Eating "Condition"

Our conditioned response to food starts early, very early. Emotional eating starts practically from birth.  When babies are born, their first instinct is to suckle. This forms a bond between mother and child and has a calming effect on both of them, it's pleasant, and immediately forms a connection between food and comfort (or pleasure). Unfortunately, from this point on, whenever a baby fusses, we continue the practice of putting something in their mouth, be it a pacifier, a bottle (hopefully not like the one in the picture above, haha) eventually a cookie, goldfish crackers, cheerios, etc. and it doesn't stop there. Once they are curious toddlers, we teach them that food is a cure for boredom by giving them "snacks" to keep them out of "trouble" while waiting in a line or waiting room or while shopping, or whatnot. As they get older we then begin to teach our children that food not only comforts or cures boredom but can actually cheer you up, "Awe, you didn't get picked for the soccer team, let's go get you some ice cream." Then it's a reward, "You got an 'A' on your test? Let's bake some cookies!" It's also celebratory, "It's your birthday, have some cake" "You finished pre-school, let's have a party (with cake)" "You learned to swim, let's go get pizza", get the drift?

As we become adolescents,  we use food as an activity, “Let’s meet up at the candy store in the mall” or “Let’s go hang out at Del Taco”. By young adulthood, food has so ingrained itself into our brains as something more, much more than nutrition, it’s almost as if it were our friend. It’s now capable of helping us win the affection of members of the opposite sex, girls give guys cookies & brownies and guys give the girls candy and take them to dinner. Even the old adage, “The way to a man’s heart is through his stomach” is sending home the WRONG message! FOOD IS NOT YOUR FRIEND!!!

It’s no wonder that we begin to “eat” our emotions. Food is the one constant in our lives that has always made us feel good, so we continue to turn to it again and again (notice that the word “again” contains the word “GAIN”?) Yes, once we stop growing and continue to use food for purposes other than just nutrition, we then gain. Of course, there are those of us who hit the “gain stage” early in life, but this is why there is a very high percentage of over weight adults. We take it as a “natural” process and just accept it as a normal part of aging. However, this is NOT “normal” aging!!!! IT DOESN’T HAVE TO BE THIS WAY!! Obesity is 100% CURABLE and PREVENTABLE!!! All it takes is a little awareness, education and re-conditioning of the brain.

3 Steps to re-conditioning the brain:

• THINK about WHY you are eating, is it for comfort, boredom, reward, socializing? None of these are reasons to eat. Then stop, even if it’s mid-bite... spit it out!! Seriously, do it!

• Make your food inconvenient. If you have to prepare what you’re going to eat (rather than open a wrapper, box or bag), you’ll have more time to think about what you’re doing and abort the "mission". Also, if you have to get veggies out and wash and prepare them, you probably won’t put forth the effort unless you’re truly hungry.

• Knowledge is Power. Learn about how the brain can produce pleasurable feelings by secreting chemicals into your blood as a response to physical activity (as opposed to eating). The double whammy here is that you’re taking in less calories and burning more, and as an added bonus, feeling better, on so many levels!!

Most importantly... Let’s STOP conditioning our children NOW so they, and generations to come will be healthier adults. It’s in our hands today, to literally change the shape of tomorrow!!

Exercise Isn't Punishment!!

So many of us think of exercise as a dirty word... ummm, ok, so... for some of us it literally IS (see pic above of me & my better half), but it doesn't HAVE to be! We love this stuff, for us, this IS fun!! Exercise is simply the opposite of being sedentary. Any bodily movement exercises some part of your body. Just the simple task of standing out of a chair works the glutes, hamstrings and quads, if you did just that enough times, you'd develop strong, lower-body muscles. All you have to do is MOVE... and the more you move, the more energy you burn (energy = calories), the more calories your body demands, the more fat it will burn through (providing you're not over-fueling it of course). Make exercise a part of everyday life. Your body needs it just as much as it needs to eat and sleep. Your brain releases chemicals while you're active that actually help it to think clearer and also creates a very potent mood enhancer. So, while you may be thinking that you have too much work to do to make time for exercise, you'll actually work better and more efficiently if you DO exercise. Start, with trying to get in 20-30 min a day... and it doesn't HAVE to be all at the same time either, just over the course of your day, do it in small chunks if you have to... just DO something! START NOW!!

Make it FUN!! Get out of your chair, and dance around for 10 minutes every time you get a chance (providing no one is watching haha). Make games out of it by challenging your friends to contests, like who can stand on their tip-toes longer or hold a lunge longer or race up a flight of steps, see who can find the farthest parking spot in the lot (rather than always vying for the closest). Get creative with it and POST the ideas you come up with HERE as a comment!!

Make it Convenient!! Stop making a production out of exercising, tormenting yourself thinking about how you have to carve out a huge block of time to go and torture yourself for hours. Better to do something...ANYTHING... NOW... than to keep putting it off, looming in the dreaded distance, eventually doing NOTHING... EVER.

Start small: Stand up every time you finish a phone call or if you can, pace while on a call. Hold your abs in tight while typing an email, extend your legs out straight and keep them tight while you're sitting on hold. Set a a timer to chime every 40 mins, when it goes off, stretch; do some arm circles; jump up and down a few times; jog down the hall; go up & down a few steps; just move around for 3-5 min. Over a 10hr period that's 50min of exercise! How 'bout each time you sit down, stand back up and then sit again, take the steps whenever you can, then work up to doing each set twice [Caution: Be careful on these last two that you're not being watched, they may label you OCD!!! hahaha]

There are MANY things you can do any time you find yourself waiting... Like on "hold" or waiting for something to load or restart on your computer, or in line somewhere or in the kitchen while coffee is brewing or microwave is waving, etc... Try doing some push-ups against the counter top; lifting one leg behind you; knee bends; side bends; squinching your butt cheeks for as long as you can (while sitting or standing); balance on your heels; etc. Again, get creative and post your idea HERE!!

Work up to it: Of course, the quickest way to get fit n trim is with some kind aerobic exercise which needs to keep your heart rate up for at least 40 min. but your heart doesn't have to feel like it's going to explode to be beneficial! I recommend getting a heart-rate monitor, you can find them very inexpensively these days (I got mine online for $40), You'll be surprised how much you can burn by simply taking a brisk walk. My main caution here is, don't bite off more than you can chew or you'll choke, hate it and quit. Do what you can without making it agonizing. If you keep it enjoyable you'll keep doing it and eventually you'll increase your stamina and as you get more fit, you'll naturally want to up the ante and before you know it, exercise has become an integral part of your day. :D

KEY POINT: Don't start a crazy workout regiment with some crazy contraption that you will just burn out on!! Like my dieting tips, stay away from extremes and crazy 180's that you won't keep up. Make it a LASTING gradual, life CHANGE and you'll be ensuring yourself a lifetime of health and fitness.

DO IT NOW... RIGHT NOW!!

Soda Solution

Ok, for those of you who just can't do without your soda (which I happen to hear all the time) here is a great solution!! My sidekick (aka hubby) and I made ourselves the guinea pigs for this first. Now that we've tried it and really enjoy it, I can give it my stamp of approval and recommendation.

We got ourselves a "SodaStream" which is a non-powered (no electricity no batteries) devise for carbonating water. Then we squeeze in fresh Lemon Juice (from our tree), crushed mint (from my garden) or add an ounce or two of any all natural, unsweetened juice. My favorite is Bom-Dia (bomdia.com), man is that good! You can get Bom-Dia at Costco too. Get creative with it, just be sure to watch the sugar content and calorie count... a little juice goes a looog way. It's also kinda fun to see what new, healthy concoction we can come up with!! Voila! A great, healthy(er) soda substitute.

For us it ended up being "greener" as well... First, we stopped buying bottled water and got an extra large Brita water filter and then used that for making our "Sparklers". That, in turn, cut out our purchase of cans and bottles of seltzer water. With the SodaStream we have a lot less waste and cost. We exchange our empty CO2 bottles for full ones at a local store or through the mail for WAY less money than we were spending on bottled/canned water. Plus we found our SodaStream on Craigslist for only $40!!!

Of course this should NEVER take the place of good ol' plain H2O!! Please continue to drink plenty of that elixir of life!! Also remember that drinking carbonation can cause (temporary) bloating, so don't be chugging it before you take those "after" pictures! hahaha

CHEERS!!

Eat like a "Caveman"

Before we discuss, what to eat, we first must understand how to eat. Let's think back, waaay back, to man's first existence (not debating our creation here please). We didn't have all the modern conveniences of today so our bodies were made (not unlike other animals) to forage for food and the food available back then was fresh and full of nutrients (unprocessed). Check out your body, it has legs with large muscles to carry you quickly and long distances if necessary. You have large glutes for explosive movements for trapping or for which to move along the ground gathering nourishment, arms and hands for transporting and cleaning/preparing what you've hunted or gathered, etc. (you get the picture). Running, hunting, gathering, takes energy... food is the fuel that gives the energy for the next hunt/gather. Look at animals that are still hunting today, they are strong, lean and have great endurance (think Cheetah, Hyena, etc), then look at those we've domesticated and don't provide adequate exercise to. MmmmHmmm, get the picture? (I see you nodding your head)

Then came machines to do the work for us, but we continue to eat as if we were still doing the work ourselves. Remember, your body is still functioning as if YOU are the hunter/gatherer (OK, not like today's hunters, sitting in trees for hours, throwing back six-packs). When you eat, your body thinks, "Oh, good, fuel for the next forage", but if there is no "foraging" going on, it will simply continue to store the fuel in all those dandy little fuel cells, aka fat cells. This is why eating proportionally and exercise will always work to maintain fitness. Plain and simple, our bodies were meant to MOVE.  Becoming habitually sedentary is the beginning of the end for our joints and muscles (use it or lose it). We become nothing more than a fat factory, capable of producing mass quantities of that goopy yellow matter.

Summary: Fuel your body according to it's own fuel consumption (energy usage). Learn and KNOW how much food YOU need to maintain a healthy BMI. There is a correct ratio for each of us, you need to eat according to YOUR body's demand. THINK before you put anything in your mouth... Food is just Fuel...  Ask yourself, How am I going to use this? Am I just going to store this? How can I use this fuel I'm consuming to keep it from going into storage?


EAT TO LIVE; DON'T LIVE TO EAT!