I'm totally BUGGIN'!

You guys- I have for months and months wanted to get a body bugg! But I just can't help but wonder how effective/accurate they are! And I'm also pretty sure that as soon as I DO buy one they will come out with a new & improved version- that's the way my life goes! (hello- iphone!)

What should I do? Should I get the bug! Should I bug off? . . . . Who has one? Who loves or hates them? Help me people- I can't make up my mind!

-Buggin!

Watch for my new FAB FIVE FRIDAY posts! I've been doing my research for Easy ways to improve your health & well being in 5 minutes or less. I'm giving them to you in 5 fantastic increments every Friday! Make these 5 small changes this weekend & you'll be feeling better by Monday!

Add these 5 fab food items to your shoppingg cart TODAY!

(and yes! That's me! I never go to the grocery store without my mini skirt & high heels!)

1) Wild Salmon- A great source of Omega 3 to keep your heart happy!

2) Almonds- I prefer raw almonds but you can choose dry roasted. They are the superstar of the nut family! (as am I!) he he he...

3) Tomatoes & Onions- I put 2 on this one because together with a little light Italian dressing you can mix up a disease fighting salad! Tomatoes are one of the best little antioxidants on the earth and even helps fight fat. Onions are proven to help fight colds, coughs and other respiratory conditions! mmm...

4) Avocado! The "good" fat! Spread a little on your turkey wrap or whip up a little guac for your veggies!

5) Chocolate. Yes- I said Chocolate. Dark Chocolate to be exact. And do you really need a reason why?

Here's to a happy, healthy (and delicious) Weekend!

are we failing because of our goals?

This morning while I was working out I had a thought come to my mind... Why do people (I) set goals? A goal seems so final. This promoted me to look up the word "goal" in the dictionary. And here is what I found.

GOAL: the result or achievement toward which effort is directed; aim; end.

End? End... So, I asked myself. What happens once I reach my goal? I pictured in my mind a runner. A runner running in a marathon who's ultimate goal is to win the race. What does he do when he reaches the end?... He stops! I then began to ask myself- is this WHY so many people FAIL at weight loss? Not because they don't necessarily reach their goals but instead because once they reach their goal they stop? Do they stop trying? Did they "win" their race?. . .

I instead like the idea of making CHANGES and starting a challenge. By definition, Challenge means: a call or summons to engage in any contest, as of skill, strength, etc. By challenging ourselves we are talking our healthy lifestyles changes to the next level. To temporarily push yourself to a new ability. Challenge yourself to change the way you are living forever. You will never fail again.

Don't set goals. Make Changes. A Goal has an end. A Change is forever!

September 7th- Checkin in!

So I thought I better give a SUPER SEPTEMBER SLIM DOWN update now that we're a week into September (No, I still can't believe it!)... It's going good! Truthfully, It could probably be BETTER but "good" none-the-less! I've been getting up and doing my workouts in the morning and I even got a couple runs in this week too (word to the wise: don't take 2 weeks off from running- it's like starting over!)... My diet has been pretty good. I find myself eating the same things all of the time. I really need to try and try some new recipes or look for something new. I also have to admit that I probably eat too much fruit. (don't judge- at least I didn't say CANDY!) And lastly, I have to stop taking little bites here & there. They really do add up! Spoonful of oatmeal (again, don't judge! I love raw oatmeal) a few extra Veggie Crisps & an extra handful of grapes & we're talking 100+ calories!

Sooo... I'll be the first to admit I'm not Perfect! But I'm working on making a few lifestyle changes that will stick with me (and hopefully the kiddies) for the rest of our lives!One day at a time!Oh- And PS! I've decided that I'm going to post some "workout pix" on my blog! Hopefully by the end of the month I'll have them up! Check back often!

My 3 Keys to Weight Loss & Maintainance!

I was 15 years old when I started "working out." In the gym of my uncles doctor's office I would spend hours and hours on end, sometimes into the late hours of the night, on the stair climber, health rider (are these even still around) or on the stationary bike. For my 16th birthday I asked my parents for an "exerslide" (are THESE still around?) and for Christmas that same year I asked for an ab-crunch-infomercial thingy. I don't even remember what it was called but it looked like a weapon of mass destruction. I also got a thigh master that same year, it was a banner Christmas for me! Don't get the wrong impression- this was ALL MY IDEA! My parents were not the type of people to buy me something THEY thought I needed. I wanted every "get thin fast" craze item on the market from the time I was a teen! I STILL get sucked into the late night infomercial and find myself reaching for the phone! But I refrain (it's been 5 years since I was suckered into buying... & since you asked- it was "SLIM IN 6!") because weight loss & maintenance ALL boils down to 3 "easy" things... (and I say "easy" because after 15 years it's finally comes natural for me!)

DIET: I start with diet because ultimately I think it's the MOST important ingredient (pun intended) to a recipe of weight loss/maintenance success. And when I say "diet" I don't mean: "Eat Cabbage soup for 7 days and lose 10 lbs!"diet (yes, shut up- I've done the cabbage soup diet) I mean "diet" by definition as: food and drink considered in terms of its qualities, composition, and its effects on health. Everything little thing that goes in your mouth. Whether it's fruits & veggies or caramel malts with extra whipped cream- this is your "diet"... You don't go "on or off" a diet- you change your diet. You IMPROVE (hopefully) your diet and you MAKE THE MOST OF YOUR DIET! I love food and I have a personal goal to see just how much food I can eat in a day and STILL stay within my calorie allotment. And I'm not going to lie, I'm good!!! I know which veggies have the least amount of calories- which fruits are higher in calories & sugars and which foods I have to avoid all together. I try and make it through the day staying under 1500 calories but OVER 100+ grams of protein and under 100 carbs. That's a lot of math- but it gets easier and easier as you go... I am also really big into supplementing. Supplementing by definition means: something added to complete a thing, supply a deficiency, or reinforce or extend a whole. Everyone should be supplementing. We can all benefit by filling in the gaps.

2nd- (and my most favorite) WEIGHT TRAINING: And when I say weight training I don't' mean doing bicep curls once a week with 3 lb weights! I mean serious, train like a man, leg pressing 200+ lbs, face turning purple WEIGHT TRAINING! Ok, so I don't really train like a man, but I can hold my own in a weight room! God blessed me with a strong body (I'm by no means claiming perfection here) but if there is one thing I will say it's that I am strong. I am much stronger when it comes to say shoulder presses than I am when it comes to cross country running or sprinting. Chicks of the world- I say to you "Don't be afraid of the weight rooms!"..... Do me one favor- next time you're at the gym, take a goooooood look around and tell me one thing: Where do you find all the people with the HOT BODIES???... In the weight room! And what type of people do you see cycling along at a snails pace? The chubby butts who think "slow & steady wins the race!" Now, that's not to say that cardio isn't important (see cardio rave below) I'm just saying it may not be as important as people are claiming! You gotta PUMP IT, GIRL!

But with that said, it's time to give CARDIO it's props! So when *I* say cardio I mean getting your heart rate up! This is where I give you MY cardio advice: Do something (anything) that you LOVE that gets your heart rate UP and KEEPs it up for an extended period of time. If you HATE ridding a stationary bike in a dark smelly gym then by all means- DON'T DO THAT! If instead, you enjoy an afternoon of tennis with a girlfriend even though you BOTH SUCK? Then PLAY TENNIS, KEEP MOVING and LAUGH YOUR A$$ OFF!!! If you are less than coordinated and were born with 2 left feet, then don't buy a "25 Step Class Punch Card"- Rather, Strap your 2 year old on your back and go for a hike! (trust me- that will be a great cardio workout!) Do what you LOVE and you'll LOVE WHAT YOU'RE DOING! I always say "The best kind of exercise is unintentional!" And I'm going to give you a perfect example. Yesterday I was in the toy room with the girls- I was laying on the mattress that was in there and we started throwing the balls around- we then started throwing them up at the window seal and got "2 points" if they stayed up there. We did this for well over an hour! (my daughter thought it was the funniest thing ever!) And this morning I woke up with sore abs! It took me like 10 minuets to even figure out why they were sore but it was from that silly game with my daughter! Accidental exercise ROCKS! ; )

So there you have it- my 3 ingredients for success! No, I'm not a Hollywood star trainer or a certified dietitian. I'm just a mom with some kids, a job, a needy husband, a dog that doesn't get enough attention (note to self: take the dog for a walk) and someone who's attended the school of hard knocks Diet & Exercise program!

POW3R P@NCAKE$! SO GOOOOOODD!!

A few years ago my personal trainer gave me this recipe and I have tweaked it a bit & enjoyed it many many times through out the years! Here it is!

5 egg whites

1/4 Cup Fat Free Cottage Cheese

1/2 Cup Oatmeal

*1 TBLS Sugar free Hazelnut Coffee mate liquid (I've tried the s/f caramel vanilla but didn't like it as much as the Hazelnut)

*a few dashes of cinnamon (I like a LOT!)

*a few drops of Stevia sweetener

*a dash of nutmeg

*a couple drops of almond extract (or coconut is good too if you're into coconut)

*a few small slices of banana (maybe 1/4- 1/3 a banana)

*= optional

Mix all the ingredients in blender well (I use my magic bullet). Let the mixture sit for 5 or so minuets, this will cause it to thicken up! Poor onto a HOT skillet, just as you would regular pancakes. Cook side one until they begin to bubble & then flip (don't flip too soon)! Cook 2nds side. Spray with "I can't believe it's not butter!" and poor 1/4 cup sugar free syrup (I like Mrs. Buttersworth s/f) and ENJOY!!!

Makes about 8-10 medium sized pancakes! The pancakes will not be as "fluffy" as regular pancakes but they sure are tasty and they will stick with you for HOURS! Very satisfying! About 350 calories, & almost 30 grams of protein! Woot-Woot!!!

Super September SLIM DOWN! ***Challenge***

Ughhh... OK, I'm not going to lie. I have been less than good on my diet lately. It all started about 3 weeks ago- Our very good friends came to town & to sum it up we ate out at all 4 (yes all 4!) of my favorite restaurants in 3 days!... And then left for Hawaii the next day. I did "OK" in Hawaii- We ate in the condo for Breakfast & Lunch and I tried to eat good but comeon' people vacation in Hawaii! I was not going to eat rabbit food all week~...

So here I am 3 weeks later. The diet got worse before it got better. I ultimately feel off the wagon, rolled down the hill & ended up face down in a pile of chocolate chip cookies. Ughhhh... For me, sugar is like cocaine- once I start, there's no stopping me. . . . not that I've ever DONE cocaine- I'm just sayin'...

And now you're asking yourself- 'Comeon' how much damage could be done in 3 weeks?'... A lot. I am totally "fluffy" again. Not to the point that my clothes aren't fitting or really that other people might notice, but I CAN TELL! My muscles aren't as "cut" as they were a month ago & my not-so-love handles are back with a vengeance These are my genes. I have accepted them and must move one... But don't worry- I HAVE A PLAN!!!

GOALS FOR SUPER SEPTEMBER SLIM DOWN!
Eating Clean
Sticking between 1200-1500 calories a day (it's good to mix it up day-to-day)
No "whites"allowed... yes, I'm very prejudice when it comes to the color of my food! This means no sugar, flour, baked goods, breads, pastas, potatoes, etc! Kiss it, whites!
Protein, Protein, Protein
Fruits & Veggies- (helllloooo! local fruit stand closes up shop soon!)
Back to early morning workouts- up at 6! and yes, that's BEFORE THE SUN!
No eating after 8pm (realistically 9- can you say a job & 3 over scheduled kids?!?!)
And gotta keep up on my dub nutrition products! Increasing the energy & suppressing the appetite makes it SO MUCH EASIER!

Today was great. The only bad part was that I didn't eat a good lunch which left me a little on the low end of the calorie counter so I ate a bowl of Special K Protein Plus tonight at 9. But other than that I give myself an A for today!

So that's my SUPER SEPTEMBER SLIM DOWN PLAN! 29 days to go! Just in time for "jean season!" right?!?!?