Don’t Hate…Motivate!

For me, the last five minutes of my run or those last two reps are the hardest. It's when I just want to stop and my brain is thinking, good enough!

It's important to keep going though, push yourself, not only finish the five minutes, but to increase speed. And to do three reps and another set.

Motivation and optimism are the keys to success in fitness. Just when you think you can breathe or your legs are about to fall off is when your body is peaking, it's getting everything it can from all the work you're putting in.

Just remember it's all in your head. Here are a few phrases that push me through those moments I want to give up.

• "What doesn't kill me, can only make me stronger" Lyrics by Kanye West
• If you don't focus on your butt, no one will.
• Push the stress out!
• "1 and then the 2, 2 and then the 3, 3 and then the 4, and then you gotta breathe." Lyrics by Fabolous
• This is not the hardest thing I've ever done.
• I am strong beyond belief. I am powerful beyond measure.
• I will not regret what I do, only what I do not.
• Pain is temporary, quitting is forever.
• Pain is just weakness leaving the body.
• Hey, maybe even try a little reverse psychology like, you can't do it!

Check out WebMD's ways to "think thin."

Keeping yourself in check is beneficial to your fitness yes, but according to some experts, optimism can help with everything from boosting your immune system, to making better decisions, to improving heart health. Balance your body and mind by keeping your glass, half full

Oh, and remember to SMILE! :o)

Lucky Number 3

I have always had the bad habit of eating too fast, but that isn’t as bad as my habit of eating everything (and then some) on my plate. I love to eat. I get pleasure from a great meal and a glass of red wine, but more recently caught onto my overstuffing habits!

Here are three simple solutions Fitness Magazine offers that have really helped me control calories and still enjoy my meals.

1. Leave at least three generous bites on your plate.
A little portion control can go a long way, Fitness Mag reports a study found that obese patients given a plate or bowl of actual portion size were almost four times more likely to have lost, at least five percent of their body weight, after six months. By leaving a few bites, you can often cut 40-60 calories from a meal.

2. Ban three high calorie foods from your diet.

• Skip the syrupy Starbucks: A grande low-fat caramel macchiato has 240 calories and 7 grams of fat. Instead, try a tall skinny mocha, fat free milk and syrup, eliminates fat and can save 120 calories!
• Split your bagel: A bagel is about 300 to 400 calories (and equals four slices of bread!) Lose half and cut 150 to 200 calories.
• Minus the Cheese: Save 111 calories and 9 grams of fat by replacing the cheddar on a sandwich for mustard, says Fitness Magazine.

3. Eat breakfast!
By eating about 300 calories for breakfast, you will likely eat 100 calories less daily. People who eat a morning bowl of cereal are less likely to become overweight than those who pass up their a.m. meal, says Susan Bowerman, assistant director of the UCLA Center for Human Nutrition. Also, you will have more energy and won’t be tempted to snack on high calorie foods throughout the day. Try one of these three to power up your morning, a bowl of whole grain cereal, an egg sandwich, or fat-free yogurt parfait.

Quick Facts: Map Your Workout!

I love running. I know some find this odd and some find this mental, but I do thoroughly enjoy running. Not jogging though, you have to be able to distinguish the difference, jogging to a runner is an insult. (A mile jog is a cool down after a 5 miles run!)

Time is the defining factor for a runner. I run a specific distance, for time. I personally enjoy indoor running, on a treadmill. (Air conditioning and pace control!)

Running outside is a huge challenge. I have to push myself to keep pace and deal with stop lights, hills, wind, sun, and cars... it is an adventure!

Recently, a running buddy of mine asked me how I tracked my miles outdoors. Usually, I sort of guestimate by driving the route with my car, he suggested checking out Mapmyrun.com.


I have fallen in love.
This is an amazing and cool program set up by Google. If you create a free account, you can map and save running routes specifically in your area. Also, the site offers other routes designed by users, shows public running routes and mile markers.

Beyond that you can track progress, keep times, connect with other runners, set goals and much more.

It's not just for runners either, they have sister sites for walkers, triatheletes, bikers, and hikers.

Check out a few of my runs and make some of your own! This is a great tool to create new challenges and goals!

The Skinny on Fats

Ever look at a food label and wonder what exactly is in all of those fats they list on the jar? Did you know some of those fats are good? It's important to understand the types of fats your body needs and the types that put you at risk of increasing your chances of disease, and your waistline.

There are four types of fats we eat almost daily, saturated, trans, polyunsaturated, monounsaturated.

According to the American Heart Association (AHA), saturated and trans fats are bad fats, tending to be solid in form, like a stick of butter or shortening. They increase the cholesterol levels in your blood, raising the bad (clogs arteries) and lowering the good (protects heart).

Eating trans fats significantly increase the threat of developing heart disease and stroke. It's also connected with the development of Type II diabetes, and can be found in donuts, french fries, and cookies, just to name a few.

Clearly it's crucial to limit the amount of saturated fats, and the AHA says to eat less than seven percent of total daily calories. (Translation: you really should be looking at labels and ingredients of what you eat!)

Polyunsaturated and monounsaturated are most often liquid forms (oils), and can be beneficial in moderation, to cholesterol. Monounsaturated fats often contains vitamin E, an antioxidant vitamin most Americans are not getting enough of. Foods like avocados, nuts, seeds, fish, and oils contain the good fats.

The AHA explains that both, poly and mono, provide essential fats that your body can't produce itself but needs– such as omega-6 and omega-3. These fats for healthy cell development; brain function, along with, natural growth and maturity of the body is assisted by the omega's.

Nevertheless, good or bad, all fats are 9 calories per gram; therefore a diet too high in fat will lead to obesity and other diseases.

The most beneficial way to maintain healthy weight is to limit the intake of fats and when possible, replace bad fats with good. Eating lots of veggies, fruits, whole-grain, high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, and fish is the best way to keep you diet low in fat reports the AHA.

Eating healthy doesn't mean giving up on some of the things you may truly enjoy. It's fine to indulge with treats but doing it sparingly is essential. The AHA gives great ideas on how to Live Fat-Sensibly, suggesting ways to snack, grocery shop, eat out, and cook within a healthy sensible means!

Also, check out sensible substitutes of fatty food you might be eating on the regular!

Okay, so now that you have the low-down on good and bad fats, you might wonder, "how much should fat should I be eating (or not eating) daily?"
The AHA provides an exact amount based on your age, weight, height and sex, with the Fats Translator! <<--Check this thing out! It's very interesting; it uses your specific body type to explain what fats you should be limiting in your diet and how to do it. Also gives great tips for keeping your fat intakes low for every meal!

Top 10 Lame Excuses to Avoid Exercise

You know you've done it, we all have. It's that evil little voice in the back of your head, that avoids working out at all costs. Well, here are my top 10 lame excuses and why not to give in!

10. I'm out of shape. (Uhh, you can't get in shape if you don't work out!)

9. I'm too tired. (Working out is proven to give you more energy.)

8. I don't like it. (You may not like it at the time but the endorphins you feel after, along with your shrinking waistline worth the effort.)

7. I don't want to be sore. (Being sore is a good thing, give yourself a day to recover.)

6. I'm too stressed out. (Exercise is proven to help reduce stress.)

5. I don't have any clean clothes. (Really, that's your excuse? You're going to get sweaty anyways.)

4. I hate the gym. (There are plenty of ways to exercise besides going to the gym.)

3. I just ate, I feel bloated. (Exercising a little while after you eat can relieve pressure and increase the metabolism!)

2. I'll work out tomorrow. (Write working out into your daily

activity, you'll be less likely to put it off.)

1. I just don't have time. (Make time! Watch one less TV show everyday and exercise instead.)

Look Ma, I can cook!

I woke up not feeling very well today and decided to get creative in the kitchen. I love making homemade soups when I am feeling under the weather (and of course if its chilly out!) So here is a little something I made up today I call it, "Hearty and Healthy Potato Soup." ENJOY!! J
You need:

• 3 cups chopped/skinned white potatoes
• ¾ cup chopped onion (or 1 cup if not using shallot)
• ¼ cup chopped shallot (optional)


• 3 cups frozen broccoli and cauliflower


• ½ cup flour
• 4 cups light and fat free chicken broth (try College Inn, has least amount of sodium and fat)


• 4 cups skim milk
• 4 tbsp margarine
• 2 tsp. salt and pepper
• Seasonings of choice (I used garlic salt, basil and a complete seasoning)
• Grated parmesan cheese

Makes about 12 servings

In large sauce pan melt butter over med. heat. Add chopped onions & shallot (a shallot is a breed of onion and garlic together- I love the flavor it adds!) until, cook til tender.
Add flour, stir until well blended. Slowly add broth, continue cooking over med. heat until slightly thickened. Then add milk, potatoes, veggies, salt, pepper and seasonings. Stir, then cook on low for about 10 to 15 minutes. Remove from heat and serve sprinkled with parmesan, then EAT UP!

Soup is great to take to work, or eat on the go, just pop it in the mic. Or leftovers can be frozen for another time! If you don't like broccoli or cauliflower, try carrots. You could use red potatoes or mix white and red. Maybe add some chicken or turkey bacon, if you want. Cooking is all about being inventive and using ingredients you like, but don't forget to keep your calories in mind. This experiment turned out to be a great soup, I'm definitely making it again!! YUMM!

Nutrition Facts: According to calorie-count.com:

Serving size = 243 grams (about 1.6 cups)

Vitamin A 9% • Vitamin C 40% • Calcium 12% • Iron 4%
* Based on a 2000 calorie diet

Quick Facts: Feeling the bulge?

When you're feeling bloated there are a few foods that could be to blame according to the Mayo Clinic Health Letter. The best way to relieve that gassiness you may feel is to hit the gym, but here's what to be sure to avoid.

-Milk : try to get your calcium elsewhere, like low-fat yogurt. The bulge could be caused by your body being unable to digest the sugar lactose in dairy, says Oxygen Magazine.

-Diet Soda: carbonation and sweeteners can be the source of bloating.

-High-Fat Foods: Fat suspends stomach emptying and increases the sensation of fullness. Fried foods, meats that are fatty, and creamy sauces could also be to blame.

The Mayo Clinic also suggests these ways to avoid prevent excessive gas:

• Avoid the foods that affect you most. (Like the ones listed above!)
  
• Temporarily cut back on high-fiber foods. Fiber aids digestion, but many high-fiber foods are also great gas producers. After taking some time off, slowly add fiber back to your diet.
  
• Eat slowly. Try to make meals relaxing not rushed to avoid upsetting digestion.
  
• Get moving. Try to take the puppy for a walk or go for a bike ride after dinner or a heavy meal.
  
• Try an over-the-counter remedy. Beano, Lactaid or Dairy Ease can help digestion and gas. The Mayo Clinic says, products containing simethicone can help break bubbles in gas.