Wednesday, December 31, 2008

It's Not That Bad!


Most people always assume that New Year's Eve is the most dangerous time to be out on the road...as it turns out...
New Year's Eve comes in at number 4 on the list of the most dangerous days of the year!



So, whatever you do tonight, be safe have fun and get ready for an awesome new year!!!

Cheers,
S.

Monday, December 29, 2008

One Down, One To Go.


We have one holiday down and just one more to go! The next hurdle to get over is bringing in the NEW YEAR! This would be a good time for us all to take stock of all that went on in our lives over the past year...and figure out what we would like to accomplish during this upcoming year.
I would like to encourage you to take some of the USUAL resolutions and get a little more specific with them so that they are more manageable and something that's easier to track as well.
Don't just say, "I will lose weight" and call that a resolution.
Break it down some more...
I will... Start keeping an ACCURATE food journal.
i will... cut out desserts except twice a week.
i will... move my body at least 5 times a week.

Figure out what it is you would like to change and break it down into easy to stick with Action Steps. If you figure out your goal...and then follow the necessary steps to get there...your success is pretty much a guarantee.

Start Thinking about what YOU will....

cheers,
S.

Thursday, December 25, 2008

Merry Chrismakwanzakuh!!!!

I just had to post this video...it's so funny you should appreciate it no matter what you are celebrating this holiday season!
Be safe and enjoy time spent with friends, family and loved ones.



Peace,
S.

Tuesday, December 23, 2008

It's Been A While...

It seems like it's been quite a long time since I last asked... what have you been doing to break at least One Sweat A Day?!?! I know the holidays can be a very hectic time, but that is even MORE reason to stick to your workout routine, that is your chance to give back to YOU! If you are not taking care of yourself, how do you expect to take care of others? Do yourself a favor and set aside some time everyday to get a little exercise in...you'll thank yourself later. And, if you're anything like me...the people AROUND YOU will thank you too!
Cheers,
S.

Monday, December 22, 2008

Treadmills Can Be FUN!

This is an oldie but I thought it would be a nice way to start the week.
Are you having this much fun doing YOUR workouts? If not...why!?!?!
Again, it all goes back to not taking things so seriously... just one sweat a day....doesn't too much matter how you do it!

Thursday, December 18, 2008

Low Fat Fiesta!



Filling:
8 oz. non fat cottage cheese
½ cup shredded non fat or 2% sharp or Monterey jack cheese
3-4 chopped green onions
Small chopped tomato (optional)
1/4 tsp garlic powder
2 tsp chili powder
1 tsp cumin

Mix filling in bowl with spoon

Use 50 calorie low carb tortillas
Fill 6-8 tortilla in shallow pan sprayed with nonstick spray
Top with a few spoonfuls of salsa

Topping
8 oz. non fat sour cream
4 oz non fat cream cheese
Mix together and microwave 1 minute
Mix together again
Smooth over enchiladas
Sprinkle with 4 oz. shredded cheese



Bake in 375 degrees for 25 – 35 minutes until cheese is bubbly

ENJOY!



2 enchiladas – grams calories 200
Fat 0 – 9 depending on non-fat or low fat cheese
Carbs 7
Protein 23

Tuesday, December 16, 2008

Fit Not Fat This Holiday Season



1.) Perform at least one intense strength training session per week

Studies show that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay in shape during the holidays and to prevent unwanted regressions in fitness. To best prevent weight gain, aim for three total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.

2.) Avoid The Machines

Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you cannot drive to the mall during the holidays. However, when you get to the mall, try to park further away so you can do more walking to get inside. Avoid using elevators and escalators and opt for the stairs; all those steps truly do add up. Instead of having your kids carry the bags, burn more calories by carrying the bags yourself. Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you. (unless it's the glass elevator at Waterplace Tower in Chicago...i do like that one.)

3.) Get Outside When You Can

As winter settles in there are going to be fewer and fewer nice days...but I would highly encourage you to take advantage of every nice day that come along and take a long, fast walk or run outside. Put on a little extra clothes and take it to the streets, it's a good chance to get some fresh air and some sunshine, both of which seem to be in short supply in the winter and both of which tend to keep your mood elevatedl Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!

Monday, December 15, 2008

The High Cost Of Cheap Food.



I know we hear all the time that fast food is bad for us and that deep down inside we KNOW it's bad for us...well, The Cancer Project, a nonprofit cancer prevention organization has produced a list of what it says are the five unhealthiest items sold at the nations largest fast food chains.



See if any of your favorites are among the culprits!

Sunday, December 14, 2008

IT'S COMING

BOOTCAMP IS JUST AROUND THE CORNER...

Visit wwwtulsafitcamp.com for details!

S.

Thursday, December 11, 2008

Save Oprah!




It's happened AGAIN god love her... once more she is tipping the scales at 200 pounds. I am writing about this NOT because we should feel sorry for her, nor should we admonish her for her weight gain. I have chosen to write about it because I think it illustrates the point of just how important it is to take personal responsibility for our bodies and our health.
Oprah is the PERFECT example of someone who has access to everything in the world that could help her control her weight and look amazing every second of the day. She could have a hundred trainers if she wanted.... she could have as many dietitians and nutritionists at her disposal as she wants. She could even hire someone on full-time to just be close enough to slap her anytime she took a longing gaze at a bag of Doritos or stole a sideways glance at a sweet potato pie. ANYthing or anyONE who could help her she could get and yet she STILL manages to struggle, like the rest of us, with her weight.
I would like to offer her AND you three very simple tips that could help in getting back on the wagon towards a healthy and sustainable weight.

1.) Simplify Your Life. Too much to do and not enough time can lead to making poor food choices and bad eating habits. Cut back on "doing more."

2.) Keep Healthy Foods Around. By always having a healthy snack nearby to reach for... you can easily eliminate that midday walk of shame to the vending machine for that sticky bun that's been taunting you.

3.) Start New Today. Don't worry and obsess about what kinds of choices you made yesterday...Today is the time to get back on track and start heading in the right direction.

I know that Oprah is probably NOT going to read this anytime soon (it COULD happen) but if you are feeling a bit like the Queen O try applying these simple tips to your life and let them help YOU out!

To your health!
S.

Wednesday, December 10, 2008

Another One For The "Laugh" Category...

what NOT to do with a stability ball!

Tuesday, December 9, 2008

Oops I Did It Again!




I did a very bad thing this weekend. In an effort to be more transparent and real with you all I have decided to share with you the mistakes I make when it comes to eating and trying to live a healthy life.
Every Sunday is what I call my "cheat day". Those of you who know me personally, know that to me, Sunday means getting to pretty much eat whatever I want, chips and salsa, pizza, french fries, you name it and it's fair game. My friend Deborah and I used to LIVE for Sunday we made it our mission to see just HOW much we could consume from the time we woke up to the time we went to bed. We justified this behavior by saying we worked-out and watched our eating all week and this was our day to reward our otherwise strict ad regimented behavior. It was our good friend Jon, who in his brash, obnoxious way pointed out to us that we were not having a "cheat day"... we were BINGEING! And pretty much, he hit the nail right square on the head. We have since modified our 'cheat day' and have become more moderate in our indulgences, sticking to a relatively healthy way of eating but perhaps lightening up on the rules just a bit...some dessert with dinner or popcorn during the movie...little things throughout the day that we normally wouldn't do.
This weekend... I fell of the wagon, and then let it run over me and pin me underneath a wheel.
I won't bore you with the details and give you an itemized account of everything I consumed...let's just say it was too much food for one person to eat.
The real lesson I learned from this was that I am not allowed to keep certain things in the house! If we KNOW we do not have the willpower to resist things...we should NOT tempt ourselves by keeping them around.
So, this weekend I tripped and fell... it's not the end of the world and the next day was my chance to start on the right path again.
How about you...in what ways are you setting yourself up for success or failure? Do you have stashes of things in the house that in moments of weakness you can't resist? Do yourself a favor...get rid of it! It's a lot easier to break bad habits and patterns if you take away whatever it is that's calling your name.
Cheers!
S.

Friday, December 5, 2008

Boxing Your Butt Off!


Have you ever thought about ditching the treadmill for a pair of boxing gloves?
If you have, I've got great news for you! Not only does boxing burn the same amount of calories in an hour (648) as running at 5.2mph, but it's much more invigorating.
As you throw punches and work on your sparring techniques, you are also stimulating your
core muscles and engaging in a full body workout. It's the kind of workout you don't think is going to be overly challenging until you actually lace up the gloves. After just 90 seconds, you'll have your heart pumping and you'll be wondering how the seemingly simple concept of punching can make your body work so hard.
So, if you've ever considered taking a day off from your typical cardio routine, I'm giving you the green light to try something new and exciting. Don't be surprised if you feel like you're working a whole lot harder than you would if you were running. When you move in multiple directions and fire more muscles, like in boxing, your body is going to require more oxygen. That's a good thing for you because you'll know that your body has now switched gears and revved up your metabolism.
I also love that boxing workouts seem to help people unwind and destress from a hard day's work. There are so many other fringe benefits to giving it a try, but I think I'll let you find them out on your own.

Wednesday, December 3, 2008

Words Fail Me.

if for no other reason...THIS is why we need to workout!!!

Monday, December 1, 2008

This Is Delicious!!!

Pumpkin Hummus and Pita Chips

6 (6-inch) pitas, each cut into 8 wedges (or just use pita chips – it’s easier!!)
2 tablespoons tahini*
2 tablespoon fresh lemon juice
1 tsp ground cumin
1 tsp olive oil
3/4 teaspoon salt
1/8 teaspoon ground red pepper
1 (15-ounce) can pumpkin puree
1 garlic clove, chopped
2 tablespoons chopped fresh flat-leaf parsley

1 tablespoon pumpkin seed kernels, toasted (optional)
* Tahini is a thick paste made of ground sesame seeds that can be purchased already prepared from many supermarkets and specialty stores.
Preheat oven to 425 degrees F.
Place pita wedges on baking sheets; coat with cooking spray. Bake at 425 degrees for 6 minutes or until toasted. Remove from oven and set aside. (I used pita chips you can buy in a bag at Whole Foods)
Place tahini, lemon juice, cumin, olive oil, salt, red pepper, pumpkin puree, garlic in a food processor, mixer or blender, and process until smooth. Add parsley; pulse or mix until blended. Spoon hummus into a serving bowl; sprinkle with pumpkin seed kernels, if desired. Serve with pita wedges.

NOTE: Can be prepare up to a day ahead and refrigerate.
Makes about 2 cups.

Nutrition Facts
Serving Size 1 (74g)
Recipe makes 10 servings
Calories 100
Calories from Fat 20 (20%)
Amount Per Serving %DV
Total Fat 2.3g 3%
Saturated Fat 0.3g 1%
Monounsaturated Fat 0.9g
Polyunsaturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 306mg 12%
Potassium 199mg 5%
Total Carbohydrate 17.4g 5%
Dietary Fiber 1.1g 4%
Sugars 1.0g
Protein 3.2g 6%
detailed view...

We USED To Do It!

So what happened when as we got older that made us think we should not still take a nap? If you know me, you know I am a HUGE advocate of taking a time out in the middle of the day to recharge. There have been several studies that show a midday nap can boost alertness, productivity and your mood during the later hours of the day.
Don't just take my word for it... Read what the Boston Globe has to say about it and learn how to do it for YOURSELF!
Cheers,
S.

Saturday, November 29, 2008

it's OVER!



So... You have now made it through Thanksgiving dinner! A typical Thanksgiving dinner is about 4000 calories...That's pretty outrageous, but I can almost hear many of you saying, "but it's ONLY one day..." "It's only ONCE a year." I do advocate letting yourself splurge once in a while. What I want to remind you of is...turkey day is over! Do you still have a refrigerator full of leftovers? A couple of half eaten pies sitting around? I would like to encourage you now to not KEEP EATING thanksgiving dinner over and over again! Especially if you are having forkfuls of pie or stuffing everytime you go to the fridge for water or something. Hang on the the turkey if you like, but maybe you should consider throwing out the rest of the stuffing, mashed potatoes made with whipping cream and butter, what about the green bean casserole made with cream of mushroom soup...unless you want a cream of mushroom ass...it's probably time to let that go too.
Get back to your healthy eating habits...remember, we still have one more major holiday to get through!
Cheers!
S.

Tuesday, November 25, 2008

Seriously...REALLY?!?!?!

Are you one of the many people who love to run on the treadmill but just think...if ONLY there was a way I could use it outdoors and cover some real distance? Well... You just may be in luck! Check out the video below... and I'm sure it fits easily in the trunk of your car so you can take it with you.


Monday, November 24, 2008

JUST IN TIME...




Are you looking forward to all of your favorite dishes on Thanksgiving Day? My thoughts are, is it really necessary to overeat to the point that you are groaning and complaining after the meal?
I can't tell you how many people literally go with the idea of “pigging out” on this holiday. But why put yourself through the physical and emotional agony of it all? You can still enjoy all your favorites by trying this painless little technique. I promise you, you really won’t feel deprived!
Try tasting just a tablespoon or two of only the things you really enjoy and look forward to on Thanksgiving. Avoid consuming excess food just because everyone else is doing it. Avoid taking food items that you really could do without. For example is a dinner roll so important? You can get that any old time of year. Then take the time to enjoy every single bite of your dinner, slowly. What's the rush?
For those of you who plan on being especially vigilant on Thanksgiving, think about limiting your alcohol. It weakens your overall resolve around food and actually contributes to fat storage more than any other food! The Diabetic Exchange System actually counts a serving of wine (about four to five ounces) equal to two servings of fat, and that's an additional 100 calories.
The idea here is simply moderation.

Could I Get Fries And An Extra Seat With That?

Below is an interesting article on how the alarming rates of obesity are changing the way the airlines are having to do business. I honestly don't think it's really fair that when I pay for one seat...that's all I get. I personally would LOVE to be able to have two seats for the price of one!!!

What are your thoughts on the Canadian Supreme Courts decision?

OTTAWA (Reuters) -

Obese people have the right to two seats for the price of one on flights within Canada, the Supreme Court of Canada ruled on Thursday.
The high court declined to hear an appeal by Canadian airlines of a decision by the Canadian Transportation Agency that people who are "functionally disabled by obesity" deserve to have two seats for one fare.

READ MORE

Sunday, November 23, 2008

Thanksgiving.




Wow...it's hard to believe it's ALREADY Thanksgiving again! Very early on I encouraged you to start writing down and keeping track of everything that you are THANKFUL for, to show gratitude for the things in your life. I think it's important to re-visit that notion again as we start the countdown to turkey day.
What are YOU thankful for?
Let me know... I'd love to hear!
Cheers,
S.

Wednesday, November 19, 2008

Exercise's Effects on the Heart





Inactivity is one of the major risk factors for heart disease. However, exercise helps improve heart health, and can even reverse some heart disease risk factors.
Like all muscles, the heart becomes stronger as a result of exercise, so it can pump more blood through the body with every beat and continue working at maximum level, if needed, with less strain. The resting heart rate of those who exercise is also slower, because less effort is needed to pump blood.
A person who exercises often and vigorously has the lowest risk for heart disease, but any amount of exercise is beneficial. Studies consistently find that light-to-moderate exercise is even beneficial in people with existing heart disease. Note, however, that anyone with heart disease should seek medical advice before beginning a workout program.

To Continue reading the rest of the article click here!

Tuesday, November 18, 2008

Miss Me?

Oh My Gosh....I feel like I haven't talked to you all in FOREVER!!! I have been out of town for a few days and never seemed to manage to get to the computer.

Today is a SUPER BUSY day, but I at least wanted to touch base and say HI.

What are you going to do today that is going to make you Laugh and Sweat!?!?!?

Let me know.... I can't wait to hear!

Cheers!
S.

Wednesday, November 12, 2008

Weight Loss 101

With all the confusion out there on how to lose weight and boost your metabolism...this article does a great job of cutting through the clutter. Please notice how it never (and by never I mean NEVER) mentions anything about calling a toll-free number from an infomercial for some pills that promise you can eat all the fried chicken you want and still have sexy,summery,six-pack abs!

What is metabolism and how can you make the most of yours?!?!


Tuesday, November 11, 2008

How To Build The Ultimate Circuit Training Workout For Rapid Fat Loss


In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises!

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:

Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Dips

Exercise#3- Single-Leg Hip Extensions

Exercise#4- Pull-ups

Exercise#5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

Cheers!
S.

Monday, November 10, 2008

SWEAT!

Even if you don't belong to a gym...even if it's too cold or wet to go outside... you can still sweat!

Today...

Do ONE MINUTE of the following 3 or 4 times through.

PUSH-UPS either full range or from your toes
SQUATS
JUMPING JACKS
LUNGES
FULL-RANGE SIT-UPS
JUMPING JACKS

Do each of those 3 or 4 times through with up to a minute off between each one and up to two minutes between each round.

Recuerdos,
S.

let me know how you did!!

Friday, November 7, 2008

Being Childlike...Without Being Childish.



This Friday I want to give you an assignment.... spend a little time with yourself this weekend discovering your inner child. Rediscover how to laugh at things, find amazement in the things we take for granted now. In other words...lighten up a little bit and stop taking things so SERIOUSLY...it's only life after all!

Below is a link that will help you identify and get in touch with you inner child...go explore.




Recuerdos,
S.

Thursday, November 6, 2008

What The Hell...LEAP!


"When in doubt, make a fool of yourself. There is a microscopically thin line between being brilliantly creative and acting like the most gigantic idiot on earth. So, what the hell, leap."
- Cynthia Heimel

Let that be your new mantra.... It's a new day, it's a new you.... go for it....LEAP!

Wednesday, November 5, 2008

Tuesday, November 4, 2008

The Letting Go...



A song came on just a minute ago that got me to thinking... it's an old one by Whitney Houston. It's called the Shoop Shoop Song...but everyone knows it as the song from Waiting To Exhale. I feel like today is the day we will all get to do just that...exhale. It seems like we have all been absolutely consumed with this historic election and constantly digesting the coverage either on TV, Radio, Newspapers, Magazines, Cell Phones...HOWever you get your information. The time is here, the time for us to go speak our mind as to who we would like to be the next President of the United States.

So, no matter which side of the political spectrum you fall on... go cast your vote, let your voice be heard and then.... Exhale.

Peace,
S.

Monday, November 3, 2008

DAMN That's BIG!

You may already know that there is an epidemic in this country...and it's making us FAT!
The good news is, it's not in the air we breathe... it's not contagious, and you will not need to get a shot or take medicine. The epidemic I am referring to is the size of the portions of food we get and most of the time eat when we go to a restaurant.
I went to dinner with some friends last night and had a wonderful time talking and catching up and everything was going great until I heard a beeping sound... i looked up and discovered it was our waiter backing up to the table with what could only be described as a small toyota in his hands... it turned out, it was someone's DINNER! Below is a picture of the meal..it's actually kind of hard to tell just HOW BIG it is in the picture..but there is a fork near the top of the plate that does give the whole thing a little perspective.

Fortunately the people I was with had ordered it to split between about 4 or 5 other people. The bad news is...it is not "sold" that way. It is considered an entree and there is NO mention of it being meant to be ordered and split among friends and loved ones. It is just sitting there..with the rest of the entrees waiting to be ordered and consumed in its entirety...by just ONE person.

I actually was not that hungry last night and had decided that I would grovel with our server so that I could be allowed to order off the "childs menu" (which I think is completely wrong to try and force people to overeat because they are over the age of 12...but that's a whole other rant.)
Below is my "CHILDS SIZE PORTION" of food...

That is a LOT of food for a CHILD. I would actually say, that should probably be considered almost a little too much food for what an ADULT should eat in on sitting...especially by time you factor in all the chips and salsa and empty calories from Margaritas or Soda.

I guess the point I am trying to make is that it is so VERY important to be vigilant about how much food you are consuming and start paying attention to serving sizes...on EVERYthing you eat or drink. If something says it has only 90 calories per serving... check to see just how many servings are actually in the box/can/bottle etc. Oftentimes what you think may only be 90 calories...is actually closer to 400!!! Next time you go out to eat...try splitting an entree with someone else... Or, have your server either bring you a to-go box WITH your meal...or see if they would be kind enough to box half of it up before it even comes to the table. It's harder to overindulge if it's not staring you in the face.. taunting you the way that I know food can do!
Recuerdos,
S.

Thursday, October 30, 2008

Happy Halloween!

Don't Let Your Guard Down Today!!!

The Lesson For Today...Simplify

This is a great article that I think really simplifies the whole idea of diet and weight loss...it's takin' it back to Old School.

Wednesday, October 29, 2008

ouch...

I debated about putting this video on here...but my bad taste won out. It's a pretty funny spot in the "i'm SO glad that wasn't me" kinda way.

Take a look for yourself and see what you think.

Tuesday, October 28, 2008

Newton Was On To Something.


I did NOT feel like going to the gym today... something i'm sure a lot of you can relate to. I ended up going...and here's how it happened. I thought to myself...i won't take a shower, i'll just go in nasty. The next thing I knew, I was in the shower, because I told myself...i'll take a shower but I WON'T do anything with my hair...just put on a hat and GO. The next thing I knew I was out of the shower and putting stuff in my hair getting ready to walk out the door. The point I'm trying to make is not about whether or not my hair looked good today...(it DID for those of you who are just DYING to know) the point here is that everything can be broken down into little baby steps that get things done. It's called inertia, a body at rest tends to stay at rest... a body in motion, tends to stay in motion. All I did this morning to get going was get the ball rolling, everything else just fell into place once I STARTED to do something in the direction of where I wanted to go. I'm going to try and remember this all the time! Every time I don't want to do something or I don't think I know HOW to do something...start by breaking it down into small, manageable steps. What have YOU accomplished simply by getting the ball rolling???
S.

Monday, October 27, 2008

Eat Drink And Be...Well....Heavier?




We always hear people say, "you are what you eat." How many times do you ever stop and think...You are what you DRINK?? As the weather is getting colder I find that I am much more likely to consume more empty calories than normal...just because of the things I like to DRINK in the fall and winter. During warmer months drinking a lot of water just comes naturally, it's light, refreshing and helps cool me down... but the chill in the air makes my thoughts turn to high calorie, sugary drinks. I'm not even talking about booze and cocktails either...that's a whole other story. What I'm talking about now are the drinks you find in coffee shops... either a Starbucks or your own favorite local place to go. I have a thing for a Spiced Carmel Apple Cider in the fall...to me it's like Autumn in a cup. The only problem is...it's over 300 calories of Autumn in a cup.. and THAT'S if I leave off the whipped cream. Mmmmm, whipped cream....
I am certainly not saying to never treat yourself and have a mochachocacarmelpeppermintpumpkinapplebrowninebitespice latte with whipped cream and extra sprinkles drizzled with carmel and chocolate. I'm simply just reminding you to be aware of not only the foods you are eating...but pay attention to what you are drinking as well.
To put into a little bit of perspective, a pretty hardcore Spin class will burn around 500 calories that is about the SAME NUMBER OF CALORIES AS A VENTI CINNAMON DOLCE LATTE at Starbucks. Is that one drink worth what you just put yourself through taking a Spin class from some jackass like me!?!?! Think about it!
Recuerdos,
S.

Friday, October 24, 2008

Wednesday, October 22, 2008

Just In Time For The Holidays!!!

Now YOU TOO can be seen wearing the VERY latest in High Fashion!!! Don't miss out on getting your VERY OWN sweat.laugh.live. T-shirt.

Monday, October 20, 2008

Running On Empty.

I know I talk to you all a lot about being active and doing SOMEthing each day to move you closer to having the body you want and/or the life you want... I think today I want to talk to you about the importance of doing nothing.

So, of course if you know me by now you know that I don't mean doing NOTHING. What I mean is the importance of downtime. It is SO important to schedule time for yourSELF to relax and recharge. I think one of the reasons I am mentioning this is because it is something I am REALLY struggling with right now. I am working 7 days a week... the reason I am doing that of course is because I honestly LOVE what I do. But I am starting to notice that without a single day off...even the things you love doing can become tedious and feel like an obligation instead of a privilege.

Another reason to take some time for yourself and recharge is for the other people in your life; friends, family, loved ones and co-workers. If you aren't giving anything back to yourself... pretty soon you will have nothing left to give to anyone else. It is impossible to take care of others if you don't take care of yourself!

As I encourage you to do with pretty much everything...start with small steps. Schedule ONE DAY A WEEK that YOU can give back to YOURSELF! The world is not going to end if you spend an afternoon looking through magazines and having coffee at a bookstore. The sun will come up again if you spend all day in your rose garden. Do whatever it is you enjoy doing. Then I would like to ask you to look at your calendar for the upcoming year and SCHEDULE some time off. Take your vacation time! MAKE your vacation time!! I like to have one vacation a year (whether I go anywhere or not) and then about 3 or 4 mini-vacations (like a long weekend in another city). That way there is always something to look forward to, and believe me... they come around sooner than you think!

So, since I have encouraged you all to do something that I myself am personally struggling with... I am now asking for YOUR help to make sure that I am practicing what I preach. Ask me in a couple of days if I now have a day off once in a while.

Recuerdos,
S.

Saturday, October 18, 2008

This Is For You Nanny Kay...

You have taught me more than you will ever know and for that I truly thank you.

Thursday, October 16, 2008

I Am Officially On Newcation!

I don't know about the rest of you but I personally have been spending WAY too much time listening, watching and reading the news. Let me first say that I do think it is important, to an extent, to be aware of what is going on in the world in which we live. That being said... I would now like to encourage you to take a news vacation... a newcation if you will.
It seems like no matter what station you are tuned into it is nothing but a constant beating over the head of BAD, DEPRESSING, FEARFUL news.
Between all the nonsense of the presidential campaign and the endless speculation about a global economic collapse... no WONDER everyone has been so cranky and on edge lately. I actually tried to have the guy at Starbucks today add some Xanax and Prozac to my soy latte... I am getting desperate! And then it occurred to me, when I am not listening to the news, I am in a pretty good mood. The sun has been shining, the leaves are starting to turn, there is a crisp chill in the air and the moon at night has been just out of conTROL gorgeous. THOSE things make me happy... the news...not so much.
There is really nothing we can do to control what happens in the world...but we CAN control what we let effect us. Spend the next couple of days paying attention to what makes you happy, go out and get some fresh air and let your dog go ahead and chew up the paper.
Recuerdos,
S.

Wednesday, October 15, 2008

You Are What You Eat!

I know we are ALL very busy people doing very important things...but here is why we need to spend a little more time on the things that really matter!

Tuesday, October 14, 2008

This falls under the LAUGH category!

Taking Ownership.

All the time I hear people complaining about things and situations in their life. Here's a thought.... do something about it or shut up! Sounds a little harsh doesn't it? But honestly, think about it for a minute, is complaining about it doing anything to actually fix or address the cause of your frustration? In short, the answer is no. To answer it a little more in depth... you are actually managing to draw your attention to it even more so that becomes ALL you notice. Then, to make matters even worse, did you even stop to think about the fact that the person you are complaining to didn't notice or doesn't care? So, by complaining about whatever it is...you are now making not only yourself miserable... you are most likely dragging at least one other person down with you.
Take Ownership! If you don't like the way something is...figure out what it is YOU can do to make it better. If you're complaining about something being dirty...grab a rag. If pollution is getting on your nerves...walk around the block and pick up some litter. If you are tired of being overweight and out of shape...change your eating habits and find a way to break at least one sweat a day!
Whatever it is...chances are there is SOMEthing you can do besides waste a bunch of energy complaining and making yourself and those around you miserable.
I guess basically, that little rant was what Gandhi meant when he said, "You must be the change you wish to see in the world."
He just said it a little more tactfully.
Recuerdos,
S.

Monday, October 13, 2008

Think On This...

What you are now is what you have been...what you will be is what you do now.
Buddah.

What are you doing right now to become the person you want to be?

Saturday, October 11, 2008

Some Words To Live By

In order to be effective truth must penetrate like an arrow -- and that is likely to hurt.
-- Wei Wu Wei

It is amazing what you can accomplish if you do not care who gets the credit.
–- Harry Truman

The longer you stay in one place, the greater your chance of disillusionment.
-- Art Spander

Many of the things you can count, don't count. Many of the things you can't count, really count.
- -Albert Einstein

The dreamers are the saviors of the world.
-- James Allen

I have learned to be content in whatever circumstances I am in.
-- The Bible, Phillipians 4:11 (NASB)

Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.
-- Howard Thurman

It is never too late to be what you might have been.
-- George Eliot

He who cannot forgive others destroys a bridge over which he himself must pass.
-- George Herbert

It takes courage to grow up and turn out to be who you really are.
-- e.e. cummings

Remember that everyone you meet is afraid of something, loves something, and has lost something.
-- H. Jackson Brown Jr.

What may be done at any time will be done at no time.
– Scottish Proverb

The only people with whom you should try to get even are those who have helped you.
-- John E. Southard

How does one become a butterfly? You must want to fly so much that you are willing to give up being a caterpillar.
-– Trina Paulus

In times like these it helps to recall there have always been times like these.
-- Paul Harvey

Say what you want to say when you have the feeling and the chance. My greatest regrets are the things I did not do, the opportunities missed and the things unsaid.
-- Jim Keller

We read the world wrong and say that it deceives us.
--Rabindranth Tagore

Everything that irritates us about others can lead us to an understanding of ourselves.
--Carl Jung

You can have anything you want if you are willing to give up the belief that you can't have it.
--Robert Anthony

It is not what we take up, but what we give up, that makes us rich.
— Henry Ward Beecher

If we listened to our intellect, we'd never have a love affair. We'd never have a friendship. We'd never go into business, because we'd be too cynical. Well, that's nonsense. You've got to jump off cliffs all the time and build your wings on the way down.
--Annie Dillard

The true measure of an individual is how he treats a person who can do him absolutely no good.
-- Ann Landers

Pain is inevitable, but misery is optional. We cannot avoid pain, but we can avoid joy.
-- Tim Hansel

The creation of a thousand forests is in one acorn.
-- Ralph Waldo Emerson

The price of anything is the amount of life you exchange for it.
-- Henry David Thoreau

And one extra for good luck:

Here is the test to find whether your mission on Earth is finished: if you’re alive, it isn’t.
-- Richard Bach

Thursday, October 9, 2008

Jump For Joy!





Jumping Rope
is an AMAZING way to stay in shape!

Tuesday, October 7, 2008

Have Fun, Lighten Up!

It seems to me like over the years... we have managed to make exercise and working out WAY more complicated than it has to be. There is all sorts of research out there that tells us we need to do THIS thing and NEVER that thing and we should do it for exactly THIS many minutes and NO more or NO less and we can ONLY do it in the morning before we eat or that we should eat something and THEN work out or we should ALWAYS eat some protein before we work out or we should NEVER eat protein beforehand but always have a few carbs.... on and on and on...you get the idea. With all of the conflicting information out there it's NO WONDER people are so confused and wonder what it is they are supposed to do.

I have been thinking, and that is something that doesn't happen very often...sort of like Sarah Palin not saying something offensive or unintelligible. ANYway...i'm digressing. The point is... when we were kids, did we try and sort through all of that information before we did anything? Most likely not. We ran, biked, climbed hills and trees, ran around the house doing cartwheels and backflips, played football, you name it... pretty much anything went.

It's time to take it back to basics! Find your inner kid again!! Go run around the block as fast as you can...just do it! Find a swing, find a trampoline, run up a hill so you can roll down it...and then run up and do it a few more times. Find something you ENJOY doing, AND DO IT!

Recuerdos,
S.

Friday, October 3, 2008

More Fun...Less Worry

Are you having fun...and if the answer is no...then WHY NOT!?!?!
Isn't that really the point of living? We all can end up spending SO much time stressed out and worrying about things that are out of our control, haven't even happened and most likely don't even MATTER!!! Your assignment for today is to have at least one good laugh... and ride that on out through the weekend. I also want you to take one worry and make it disappear! Start getting into the habit of laughing more and worrying less...in fact.... why don't we start laughing AT our worries!

Life is way too short to not be enjoying it. ..or as my grandpa once said... life is too short to not be happy...but too LONG to be miserable. Think about that one for a bit!
Recuerdos!
S.

Thursday, October 2, 2008

Wednesday, October 1, 2008

Nice hair...sorry about your heart.

How many times do you wash your car or vacuum your house compared to going for a run or a walk, or taking a bicycle around the block for a spin?
How many times do you go to the hair or nail salon versus going to the gym and breaking a sweat?
I'm always amazed at the time and energy we devote to things that don't really matter in the grand scheme of things.
Does a clean floor or a shiny car REALLY make your ass look any smaller? (that got your attention didn't it?)
Does a new hairstyle or polished nails do anything to strengthen your heart and protect you against disease?
We only get one body to go through this life with and it is up to each and every one of us to take the best possible care of it that we can. Fancy hair and pretty nails or designer jeans and a sweet car can be fun and may even make you feel a little better about yourself...but ultimately all of that is VERY temporary and fleeting. To really make a difference... you have to move your body, take care of it, fuel it with nutritious foods. True and lasting beauty comes from the inside out and will make you look gorgeous...even if you're having a bad hair day or you chipped a nail.

Tuesday, September 30, 2008

sweat. laugh. live. JUSTIFIED!

I found an interesting article today that relates directly to what I'm trying to promote... being happy and being healthy. Turns out, I have been on to something.

According to an article in Cell Metabolism, being happy keeps you thin! They found that the good-mood hormone serotonin reduces your appetite and affects the way your body will either STORE or BURN fat! Low levels of serotonin mean more fat storage, while high levels mean you are more likely to burn fat.
They went on to say that you can boost your serotonin levels with exercise, high-fiber/low-glycemic-index carbs like oatmeal, monounsaturated fats like you would find in avocados and foods high in folic acid which can be found in spinach and lentils.

What I want you to do today... in addition to breaking at least one sweat and making at LEAST one healthy food choice... is to take a little time to notice how you are FEELING. If you're feeling a little low...actually spend some energy bringing those feelings up to a higher level! Watch a funny video, read a passage from your favorite book, call a friend that always manages to make you bust out with a belly laugh or just sit with your eyes close and a SMILE on your face for a at least one minute...change your thoughts, change your LIFE!
Recuerdos,
S

Groundhog Day

think I would like to offer this piece of workout advice today... do something different! I am sitting here looking around the gym right now and I am watching the same people do the SAME things they do EVERY day. Not only does that have to be just mentally dreadful... here's the deal... to a certain extent, you are wasting your time! When you make your body do the same thing every time...it learns the most efficient way to do it.... so the returns on your workout investment are being seriously diminished! Try a different machine, try a different weight, do a circuit, add some jumps between sets...do something different that challenges you! It is impossible to expect different results from doing the same actions... isn't that the definition of insanity? Now get out there and get a little creative...doing something different can be FUN!!!
Recuerdos,
S

A Different Kind Of Happy Hour

I"m getting ready to teach my 5:30 spin class and I have to say... I gotta hand it to these folks who come and fill the evening classes. I know everybody has their preferred time to workout, mine is first thing in the morning before I do other things. And as an aside...first thing in the morning doesn't necessarily mean the crack of DAWN... first thing in the morning could mean 8:30 or 9:00, but I'm digressing. The point is... I know a lot of the folks who come and workout with me in the evening do it because they are committed to working out, breaking a sweat and pushing themselves. But beyond burning some extra calories I think the BIGGEST benefit is... although everyone may come in a little cranky from a long day of endless telephones, faxes, emails, meetings etc... by the time it's over they are usually in a MUCH better mood! They get to see some friends, have a few laughs...usually at my expense and end up going home much more relaxed than if they had just gone directly home after work.
You evening workout people...I applaud you!
Ciao,
S.

One Sweat A Day!

It's hard to believe it's the first day of FALL!!! I absolutely love it...it's by FAR my favorite time of year. Your challenge today is to get outside and do something to break a sweat!
recuerdos,
S.

Let's Get It Started In Here!

t's been a whirlwind weekend since I left for Connecticut last Thursday. I have learned SO much my head is still spinning! I almost feel like I now have so much information, that I don't know where to start...not sure what to do first. I don't know about you...but I am pretty sure that's one of my biggest problems...NOT STARTING! Really, that's what it comes down to, STARTING, or as the team of Nike ad execs and most likely several test panels put it... JUST DO IT! It really doesn't matter if I don't do something PERFECTLY, there are all sorts of lessons to be learned if things don't turn out the way we expect them to... not to mention that just because something doesn't turn out the way we thought it would, doesn't mean it couldn't turn out a thousand times BETTER than we anticipated. The thing is... ya never know until you start.
What have YOU been putting of because you're scared or not sure where to begin? What are YOU going to START!?!?!
Recuerdos,
S.

Let Gratitude be your Attitude...

We live in such an amazing world... I mean that, seriously. It's so easy for me to forget that and to get entirely consumed with a thousand other things. But, when I take a step back and look at all the amazing things that happen on a DAILY basis it sort of blows my mind. Each and every one of us has so many things to be thankful for, things that we all too often take for granted.
My intention from this point forward is to start writing down just ONE thing I'm grateful for every night before I go to sleep.
Writing down ONE thing is not overwhelming... it can be something as simple as writing down that I am grateful I only have to write down one thing!
I encourage you to start writing down, right before you go to sleep at night, at least one thing you are grateful for. I think you will be amazed how once you start looking at your life from a perspective of gratitude, you will begin to notice just HOW MANY things you have to be thankful for.
Feel free to leave a comment on here about what you're grateful for as well.
S