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.

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.

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.

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.

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!

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

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!

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!

IT'S COMING

BOOTCAMP IS JUST AROUND THE CORNER...

Visit wwwtulsafitcamp.com for details!

S.

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.

Another One For The "Laugh" Category...

what NOT to do with a stability ball!

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.

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.

Words Fail Me.

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

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.