Exercise and Beyond

We've MOVED!

2011-08-23T13:06:00.002-04:00

This blog has MOVED. Please visit here: http://www.exercise2day.info

See ya there!

Positive thinking works!

2011-07-27T17:25:00.000-04:00

One of the things that I want to remind you is that you need to think positive. You have to get out of the “if/then” thinking.

What does that mean? Well, an example of this is “If I weigh X, then I will feel good.” Do you find that you do this? I know that I have and even now, will have to catch myself not to do it.

Stop focusing on then and focus on NOW! Live as if you have already achieved your goal.

When you start living as if you have acquired these things than you can begin to enjoy the progress that you make instead of waiting till then.

When you feel yourself slipping back into the if/then thinking, change your mental dialogue and get back on track.

YOU can do it! I BELIEVE in YOU!

Herb-Spiced Tuna Steaks

2011-07-26T15:43:00.002-04:00

2 12-oz. fresh tuna steaks (1 inch thick)
1/4 cup fresh flat-leaf parsley leaves
2 Tbsp. rosemary leaves
Salt and pepper to taste
2-3 tsp. lemon zest (about 1 lemon)
2 cloves garlic, crushed
1 Tbsp. extra-virgin olive oil

Preheat grill, grill pan, or skillet. Rinse tuna and pat dry. On a cutting board, pile rosemary, garlic, salt, pepper, parsley, and lemon zest together and mince until combined. Drizzle tuna steaks with oil, and rub herb mix into both sides of the fish. Let rest 5 minutes.

Grill 2 minutes on each side for rare or 5 minutes for well-done. Makes 4 servings.

Preparation Time: 15 minutes

Cooking Time: 2 to 5 minutes

Nutritional Information: (per serving)

Calories: 223

Protein: 32 g

Fiber: 0 g

Carbs: 1 g

Fat Total: 9 g

Saturated Fat: 2 g

The Waiting Game

2011-07-20T11:09:00.000-04:00

"If we wait for the moment when everything, absolutely everything, is ready, we shall never begin." ~ Ivan Turgenev

Wow! That's a powerful quote, don't ya think? When I read it this morning, I immediately thought about all the times that someone said they would join me in a weight loss group, going to the gym or the time when I thought that I couldn't start a workout program for what ever reason. I was too busy making excuses and not taking control of my life.

One thing that I've learned over the years is that if you want something, I mean TRULY want something, you won't wait for everything to be ready. You'll have your goal and you'll decide that now is the time to commit and you will succeed.

I'm earning the Presidential Active Lifestyle Award. Will you?

2011-07-18T11:58:00.000-04:00

I am so EXCITED to make this announcement!!!!!!

Beachbody has been recognized as an advocate of the Presidential Active Lifestyle Award (PALA), which was created by the Presidential Council on Fitness. Starting July 15, 2011 thru August 17, 2011, the Presidential Council on Fitness will recognize ALL customers who buy a Beachbody fitness program or order Shakeology as a way to start getting healthy and fit!

The Presidential Council will also be recognizing all current Team Beachbody Coaches who have been fighting the good fight to help end the trend of obesity in the US. Even better, all new coaches who sign up between July 15, 2011 and August 17, 2011 will be recognized as well! So if you have been on the fence about becoming a Team Beachbody coach, or doing one of our workout programs, or trying Shakeology, NOW is the time to get involved and get recognized by the Presidential Council on Fitness all while living a healthier lifestyle.

This is a mission that I am committed to. It has changed my life and I know it can do the same for YOU! I challenge you to give it a try. When you do, you'll help end the trend of obesity and you will receive your award from the Presidential Council on Fitness.

Let me help you determine which Beachbody product could help you or discuss the Coaching Opportunity directly with you. Click here to send me an email.

Join Me today and Let’s get America moving!

Insanity, P90X and Turbo Fire Giveaway!

2011-07-14T14:17:00.001-04:00

I feel like doing something fun. :) And, it's been a while since I've had a contest. Are you ready to hear the details?

If you have ever wanted to try Shakeology, now is the time. Enter your name for a chance to win your choice of Shaun T's 60-Day workout program, INSANITY, Chalene Johnson's 90-Day program, Turbo Fire or Tony Horton's 90-Day program, P90X!

Just purchase Shakeology on autoship from MY website and then send me an email to laura@exercise2day.com, letting me know the promo code "INSANITY." I will then enter your name in a hat and will do the drawing on Sunday, July 31 2011. One of my girls could pull your name from my P90X hat!! Wouldn't that be cool!?

Words to live by....

2011-07-13T08:34:00.000-04:00

I was going through some books the other day and came across a sheet of paper that I had used as a bookmark. On it contained a quote. It's a powerful quote so I thought I would share it with you all.

"The best day of your life is the one on which you decide your life is your own. No apologizes or excuses. No one to lean on, rely on, or blame. The gift is yours - it is an amazing journey - and you alone are responsible for the quality of it. This is the day your life really begins." - Bob Moawad

I'm glad that I found it because every once in a while, we need reminded that we are solely responsible for our actions. I could easily use this quote now. Exercise, for example, is an action that only I have control of. I have to find my own motivation to get up and get moving so that I can reach my goals. Only I can make myself do it. Thankfully though, I do have the support of my own coach, family and friends to help me through tough days. Do you?

I hope that you find this quote useful. If you have a quote you would like to share, leave it in the comment section. I'd love to read it!

Caffeine Break

2011-07-12T08:09:00.000-04:00

I'm AMAZED! Yesterday began week 3 without caffeine. It's part of the Bring It! Cleanse that my family, friends and some clients are doing.

And, I have to tell you that after being without it, I don't really mind it. I was a little intimidated about the Cleanse but as outlined in the book, it's okay to take a break. I’m making sure that I’m drinking my water, sipping my green tea and drinking Club Soda for the fizz. I know that giving by up caffeine, that my body is already noticing a change. I feel like I'm in not as much pain, I can focus better and I've got more control.

Did you know that Caffeine can have some pretty strong side effects? Take a list of what problems can occur.

·         Increasing hypertension risks
·         keeps the liver busy from filtering other toxins
·         tooth decay
·         weakened bones
·         addiction/dependence
·         causes anxiety
·         a cycle of hyperactivity and/or inability to focus, followed by a subsequent "crash"
·         disrupted sleep habits
·         may interfere with weight loss and has been linked to hypoglycemia
·         buying coffee products may fund inhumane labor overseas
·         financial costs to support caffeine purchases
·         has been linked to affecting learning behavior (unkown if positive or negative yet)
·         caffeine dehydrates your body
·         a desire for a healthier pregnancy
·         decreased libido or sexual performance

Does any of this sound familiar? Put this list somewhere that you can see it regularly, like on your mirror or work desk (or both). It will help keep you motivated.

Ready to join me? I dare ya to do it? Just take a week and see what happens.

When somebody drinks a Soda, watch what happens…

2011-07-11T08:05:00.000-04:00

•In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.

•20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)

•40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.

•45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

•>60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

•>60 Minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.

•>60 minutes: As the rave inside of you dies down you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Soda. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.

So there you have it, an avalanche of destruction in a single can. Imagine drinking this day after day, week after week. Stick to water, real juice from fresh squeezed fruit, and tea without sweetener.

***I’m unable to give credit to the original poster, but I thought it was worth re-posting.

9 Foods YOU should eat every day!

2011-07-07T08:37:00.000-04:00

Eating healthy doesn’t have to be difficult. Just knowing what foods to eat instead of unhealthy ones can jump start your diet and to feel good and feel full. Here are 9 foods that I think you should eat every day!

Oatmeal is a quick and easy breakfast or snack. It has protein, carbs and fiber and is simple to make and is also inexpensive. Add some berries or other fruit sources for variety and an even healthier fare.

Apples are quick and easy when you wash and go. They’re a great source of fiber, inexpensive, loaded with nutrients.

Yogurt has calcium for our bones, as well as being a good source of carbs and protein. It’s filling and versatile to add to a variety of meals.

Berries are perfect to add to yogurt, oatmeal, cereal or eaten alone. Their packed with antioxidants and just need a thorough rinsing to be ready to eat.

Spinach is a super food that’s loaded with minerals, vitamins A and C, fiber, and antioxidants. Have it as a salad or top a sandwich with it for added health benefits.

Beans are a great source of fiber and protein. Add to brown rice makes for a complete low-cost vegetarian protein source.

When water gets boring, it’s tea to the rescue. It’s loaded with antioxidants, calorie-free and can be enjoyed anywhere. Just watch the amount of sugar you add.

Nuts have heart-healthy monounsaturated fat and vitamin E, and studies have shown nuts help to prevent heart disease and cancer. Grabbing a handful of nuts is a great way to snack on the go.

Shakeology is quick and easy and great on the go. Ready with a full days’ worth of your vegetable servings.

How to get YOUR Shakeology for FREE!

2011-07-06T10:21:00.000-04:00

I'm sure by now, you've heard of Shakeology. It can be used as a meal replacement, a snack or as a recovery drink after your workout. When you replace a meal with Shakeology, you replace a less healthy and probably more expensive meal, and then re-direct it into a healthier, less expensive option.

There are several benefits that it provides to our bodies:

- lose weight and keep it off

- feel energized to fuel your body for exercise and daily living

- improve digestion and regularity

- lower cholesterol and blood pressure

- eliminate harmful toxins

- low glycemic index food

- feel full and satisfied to curb hunger

With all of the benefits, I want to tell you how you have a chance at getting your Shakeology for FREE?

It's simple....all you need to do is participate in our "3 for FREE!" program.

Just refer 3 others folks, who choose to order Shakeology from your referral website and your next month is free. Every month is free as long as you have 3. And, I will show you how to do that!

Ready to start earning your Shakeology for FREE? Click here to get started.

Want more details? Send me an email.

Giving up Gluten

2011-07-05T07:30:00.003-04:00

I asked my friend, Nancy Olsen, to write a post about gluten. It's one of the things that we will be eliminating in our Bring It! Challenge. Thank you Nancy for doing this for us!

Have you heard of gluten? You maybe have heard of gluten, gluten allergy, gluten intolerance, or Celiac disease. These all have similar connections to the body so lets take a look at "gluten"

Your feeling awful and wondering if it is linked to a food or maybe you have not even thought about your health issues being linked to food. As you know health issues are always different and may have different reactions to different people. You know this by just talking with people. Talking to your friend that has joint pain can link it to the weather and the next person say theirs is linked to sugar, so take a moment to think about your health issues with an open mind.

Gluten that comes from wheat, rye or barley can really effect peoples health and can lead to the need of going "gluten free". People that are having any health issues need to take a look at "celiac disease" as it has well over 300 symptoms and is linked to many other illnesses. Some symptoms could include weight gain or weight loss, migraines, anemia, back or joint pain, numbness in extremities, diabetes, shakiness, ear ringing, mind fog or attention span, depression and so many more. The same goes for a person that has other illnesses as people with Celiac disease often time have been diagnosed with another autoimmune disease.

I tell all people to check out http://www.facebook.com/l/5ebecGP5Nnz9ajSDbTiwz-txBgA/www.Celiac.com prior to going on a gluten free diet. For the main reason, if you in a couple of weeks of eating gluten free think that "maybe I should be tested for Celiac disease" the test could come back with a false report, even eating gluten light for a few days can throw off the test results. So I always suggest to people if by chance you want be tested for Celiac after looking at all the symptoms, illnesses that could be linked and more, get tested and then try the "gluten free diet".

When on a gluten free diet people often think of cutting out bread and pizza but it is much more than that. Bread and pizza are items that contain a lot of gluten as it has a lot of flour but gluten can be found in soups, broth, candy, sauces, medication, pasta, and so much more. I always suggest to people when they go gluten free to make sure everything that goes to the mouth must be researched to make sure it is gluten free. So at first the foods you eat may be fruit, vegetables and bare meats and then add in the items that are bought that you know are gluten free such as pasta, bread, pizza, soups, cereal and more.

If this is something that you already deal with or would like to know more about I would love to have you get my free E-zine newsletter. Grab it as it is FREE and you can sign up to get it in your inbox at my website. http://www.facebook.com/l/5ebecO4re3kmO2HnYhBZmS8WjyQ/www.ThrivingWithCeliac.com I wish you the best!

Blessings,
Nancy Olson

Stars and Stripes Shake

2011-07-03T09:59:00.001-04:00

Stars 'n' Stripes Shake

1 scoop Chocolate Shakeology^®

1/2 cup nonfat milk

1/4 cup fresh or frozen raspberries

1/4 cup fresh or frozen blueberries

Ice to taste

Blend on high 'til creamy.

Interested vs Committed

2011-07-01T07:50:00.001-04:00

There's a difference between being committed and interested. Interested means you'll do what's convenient, while committed means you will do WHATEVER IT TAKES! - John Assaraf

WOW! What do you think when you read that?

When you’re interested in something, you tend to stay with your plan until something better comes along. When you’re committed, you have a different outlook. You’ll do what it takes to reach your goal. You’ll stick with it no matter what.

With weight loss, I was “interested” for so many years. I wasn’t entirely committed to reaching my goal. I’d go out and buy some diet pills or frozen low calorie dinners but I really wouldn’t put the forth the work. I was too busy looking for a quick fix when I already knew what I needed to do. I didn’t exercise and when someone brought donuts to the office for example, my attitude was “one won’t hurt.” Therefore, I never did end up reaching my goal weight with that attitude.

Now that I’m committed, I’m seeing the results from working out and eating right. Yes, it is taking me longer and yes, I’ve had my fair share of setbacks. But, I am NOT allowing that to defeat me. Living with Rheumatoid Arthritis and Fibromylagia can be difficult for me some days and the side effects from my medication make it a struggle but, that’s not an excuse that I should use to stop me from reaching my goals. I’ve developed a “no matter what” kind of attitude. I know that my goals are my responsibility and that I’m willing to do the work to reach them all.

I challenge you TODAY, to do one thing that demonstrates that you are truly committed to whatever your goal may be. If it’s weight loss, take a walk or eat an apple and then comment below on what you did.

How to Peel and Chop Garlic

2011-06-30T09:36:00.000-04:00

Garlic…..It goes in so many dishes but do you really know how to peel and chop garlic?

A little background info on it before I tell you how. It’s actually a member of the lily family., Leeks, shallots, onions, and chives are also related.

Here’s a simple guide to peeling and chopping garlic:

Choose a head of garlic that is uniform in color and has firm, unblemished cloves.
Remove one or more cloves from the head and slice off the woody ends of each clove with a knife.
Peel back the layers of papery skin with your fingers until the clove is exposed. You can also place each clove on a cutting board, place the flat side of a chef’s knife on top, and then press down to crush the clove or hit the knife carefully and gently with your closed fist. In most cases, the skin will come right off.
To chop: Using a chef’s knife, cut the cloves in half lengthwise. Make several cuts the length of each half with the tip of the knife, then cut the pieces crosswise into the desired size. (You could also just crush the garlic by smashing it with the flat side of the blade as in the tip above or use a garlic press.)

Yes, YOU do have 10 Minutes

2011-06-29T13:37:00.000-04:00

Since I announced the other day that I was starting Ten Minute Trainer, I've had a few folks ask me what the program consisted of. I thought I would share it with you.

As you can see, YOU do have Ten Minutes each day to workout. This workout is one that anyone can do. It's one that you will see results with and you can do alone or with others.

I encourage you to try it out for 30 days, In fact, I challenge you to join me. Let's do this together!

Leading by Example

2011-06-28T07:30:00.004-04:00

I've made a decision. I've decided to not allow anything to stand in my way of reaching my goals. These are goals related to my health, my family, my business, and so on and so on.

I had made a few mentions to friends and family of what some of these consisted of and I think they thought I was a little crazy. I can only guess that it's because some of them are BIG goals or it might be because I'm giving up coffee for a month along with alcohol, sugar and processed foods. I'm not sure but that could be it. :P What matter's though, is that I don't listen to the negativity and continue to work towards what I want out of life.

I'll admit it, I'm not afraid to lead by example. I have many close people in my life where better health is not a priority. It may be timing or it may be because they don't care. Regardless, I can not allow their opinions to affect the goals that I have established for myself. So as I lead by example, I am getting closer and closer to reaching what I've set out to accomplish and I'm able to do so much more physically and I feel better than I have in years.

What's one way that you've lead by example?

Come to My Party!

2011-06-27T13:33:00.000-04:00

	What: Beachbody Virtual Home Party When: Monday, June 27, 2011 at 7:30 PM - 8:30 PM (Eastern Time) Where: in front of your computer You've seen me talk about Beachbody and products like Ten Minute Trainer, Insanity, P90X Shakeology and Turbo Fire. Here is a NO PRESSURE, NO OBLIGATION event where you can learn more about what I do and how I help others. To register for this event, click here and complete the form. For the Beachbody Coach that invited you, put Laura K-P. If you are unable to make this event but would like some information, please contact me directly so that I can get it to you. My email is laura@exercise2day.com

What: Beachbody Virtual Home Party

When: Monday, June 27, 2011 at 7:30 PM - 8:30 PM (Eastern Time)

Where: in front of your computer

You've seen me talk about Beachbody and products like Ten Minute Trainer, Insanity, P90X Shakeology and Turbo Fire. Here is a NO PRESSURE, NO OBLIGATION event where you can learn more about what I do and how I help others.

To register for this event, click here and complete the form.

For the Beachbody Coach that invited you, put Laura K-P.

If you are unable to make this event but would like some information, please contact me directly so that I can get it to you. My email is laura@exercise2day.com

Eat to live or live to eat?

2011-06-26T09:39:00.018-04:00

As I'm writing this post, I'm thinking about how far I've come in my quest for better health. And, I have to say that I'm pretty proud at my accomplishments. In the past, I would have normally gone into the kitchen to see what I could eat or poured myself a glass of wine, just "because." Maybe it was because I felt lonely or sad, stressed or even just bored. But, I don't do that anymore. Instead, I'll pour myself a glass of sparkling water and take time for me. I'll listen to music, watch a show that I like or I might even grab a magazine and devour it instead!

I know how hard it can be to get to this point and believe me, I'm human. I make mistakes but I've learned to make better choices for the goals that I've made for myself. I know that if I want to feel better, that the way I live my life, the way that I eat, the amount of sleep I get, etc. impact what I've set out to accomplish. I know that it's up to me and only me to that can make things happen.

And with that being said, this Monday starts another round of Ten Minute Trainer and the Bring It! Challenge. I'm EXCITED to begin!

Sleep your way to better health

2011-06-23T10:44:00.000-04:00

How many hours of sleep did you get last night? Do you feel refreshed and rejuvenated when you wake up?

I have struggled with sleep this week. Last week while out in Los Angeles and being on PST time, my body became adjusted to the time difference and now being back home and on EST time, I feel like a walking zombie. I'm really finding it difficult to get myself back on schedule.

I know that this messed up scheduled is making an impact on my body. And, if you are lacking sleep, I want you to know that it too, can affect your health and in a variety of ways.

Sleep is so important. You will want to aim for seven to eight hours each night. When you combine an adequate amount of sleep along with a healthy eating plan and exercise, it will help combat stressed weight gain. And, we all want that, right?

So you might be thinking that you can’t get more sleep. But, I’m telling you that it is possible. When you create a regular sleep pattern, your body will adjust to what it considers a consistent routine. Tonight, turn off the television, put down the book, get off the computer and get a few more zzzz's. I challenge you to take the next week and try it. YOUR body will thank you!

P90X:2, iphone and more.....

2011-06-22T11:07:00.001-04:00

Last week, I had the privilege of attending our Annual Beachbody Conference. While there, Beachbody announced some amazing things that will be taking place. I wanted to share them with you.

Ready!?

Tropical is the newest flavor of Shakeology. Can I just say that I am in LOVE!?! It has a fruity flavor and ROCKS with fresh fruit. It tends to take on the flavor of the fruit that you blend with it. It is expected to be out and ready for purchase later this year. I will let you know when it does.

P90X2 is due out in Fall 2011. Let me tell you.....you WILL be challenged but in a GOOD way! This program has a lot of science behind it and will turn the fitness industry on its head. I will let you know as soon as you can pre-order it. You WILL want to pre-order. It is being predicted that back-ordering will probably occur.

This next piece is VERY near and dear to my heart. Active Duty Military Folks, GUESS WHAT?!?!!? NO sign up fees for coaching and NO business fees while active duty. Spouses included (limitations do apply.) I know that there are a few of you that qualify, so ASK me. If you have thought about coaching, this is an EXCEPTIONAL way for folks who are active duty military to get started.

There is a new contest called The Beachbody Challenge. There will be 2 Grand prize winners...1 male and 1 female who will win $100,000. Also, there will be monthly and quarterly prizes. If you are thinking of participating in this transformation contest, please let me know so that I can get you complete information and start working with you. I want to help you if you are truly committed to this.

I am SO excited about this...THE P90X iPhone App is coming out later this summer. I have seen it. Lets just say WOOOOOOW!!!!!!!!

If you want to be one of the first to be notified of when these items are out as well as the others that are coming next year, please sign up for my weekly newsletter here.

New Health Challenge

2011-06-21T16:04:00.000-04:00

After taking a month off from doing a health challenge, I'm ready to get back into the swing of things. I've tried to be cautious of what I eat and drink but I'm only human and I do splurge every once in a while. A challenge tends to hold me more accountable to my goals. I hope after reading this post that you decide to join me.

After a lot of consideration, I've decided that my next challenge will come from Tony Horton's Bring It! book. (See the link for more info.) If you aren't familiar with Tony Horton, he created the workout program P90X.

This will be a 30 day Challenge that begins on Monday, June 27th. The purpose of this Challenge is to promote a healthier lifestyle through clean eating. There will be 3 different cleanses that are outlined in the book based on YOUR comfort level. One of the things that I like most about this cleanse is that it's a gradual cleanse. I know for me when I was just starting out, to quit something "cold turkey" made me frustrated and unsure about doing it. This cleanse takes it week by week. You can also choose to do it for just 30 days or extend it even more so.

So, you're probably wondering what you are giving up. Well, here are the changes that you will be making....

- NO Alcohol or Caffeine
- NO Dairy products
- NO Refined sugars or flours
- NO Gluten products (wheat products; whole grain wheat or otherwise).
- NO Meat or animal products (this also includes eggs & fish)

Now remember, YOU can choose the cleanse that works for YOU and you are eliminating a product week by week. For example, in one of the three cleanses, eliminating caffeine is in week 1 and alcohol is in week 2 and so on. In my opinion, you will need this book so that you have access to complete cleanse information. Bring It!: The Revolutionary Fitness Plan for All Levels That Burns Fat, Builds Muscle, and Shreds Inches plus, there is a workout plan included if you chose to use it.

Bob, my husband and I, have decided that we are doing the Cleanse as a family. We are going to do the Cleanse that best works for us. You do the same.

Okay, so now that you know what you are giving up, you're probably wondering what the challenge details are. They are:

1. Take your before and after measurements and weight and email them to me.
2. Monday's will be reporting day. Email them to me weekly.
3. Be accountable in my Facebook group. Post daily to keep yourself accountable. Post your meal plans, your workout of the day, your measurements and weight if you feel comfortable. No one will judge you on what you are doing. We want the best for you!
4. Workout a minimum of 5 days per week or what your workout schedule indicates in your guide book.
5. It's okay to use Shakeology for the cleanse. Tony uses it! Just remember that at some point, dairy will be excluded.

So, now that you have the info, I need for you to email me with a response as to if you are participating. This cleanse should be a life changer for you. Are you ready???

YOU are NOT a Quitter!

2011-06-13T10:30:00.001-04:00

I am so glad that you came to visit my blog today!

Why is that? Because I wanted to tell you that YOU are NOT a quitter!

I know the first day or the 45^th day or even after that of a new workout or nutrition plan be overwhelming. But just you wait! The end result is worth ALL of YOUR efforts!

You've already made more progress towards achieving your goals each and every time that you make a healthy choice!

So, DON’T quit! Keep on going. Think of how much better you will feel each and every day. And if you find yourself needing some support or encouragement, reach out to me. I’m here for YOU!

Give YOURself just 10 minutes a day!

2011-06-12T15:13:00.002-04:00

Veggie Tofu Stir-Fry

2011-06-10T07:55:00.004-04:00

1 (14-ounce) package firm tofu, drained and diced into 1/2-inch cubes
2 tsp. garlic, minced
1 tsp. fresh ginger, minced
2/3 cup vegetable broth, low-sodium
1 cup snow peas
2 cups asparagus, cut diagonally into 1/2-inch pieces
1 cup carrots, cut diagonally into 1/2-inch pieces
1 cup broccoli florets
1/2 cup red onion, sliced
2 Tbsp. soy sauce, low-sodium
1 Tbsp. cornstarch
1 tsp. brown sugar
Black pepper to taste

In a large skillet or wok, combine garlic, ginger, and 1/4 cup vegetable broth. Simmer for 2 minutes. Add snow peas, asparagus, carrots, broccoli, and onion; cook, stirring, over medium-high heat until vegetables become slightly soft (about 3 to 5 minutes). Add tofu and soy sauce. Next, combine remaining vegetable broth, cornstarch, and brown sugar in a small bowl. Add mixture to skillet and bring to a simmer, allowing sauce to thicken (about 5 minutes). Season with black pepper. Serve immediately. Makes 4 servings.

Preparation Time: 15 minutes
Cooking Time: 12 minutes

Nutritional Information: (per serving)

Calories: 168

Protein: 13 g

Fiber: 4 g

Carbs: 17 g

Fat Total: 6 g

Saturated Fat: 1 g

I am going to walk 60 miles!

2011-06-08T07:13:00.002-04:00

Dear Friends,

This year, I'll be participating in a very special event called the Susan G. Komen 3-Day for the Cure in Washington, DC.

I'll walk 60 miles over the course of three days with thousands of other women and men.

Net proceeds from the 3-Day for the Cure fund innovative global breast cancer research and local community programs supporting education, screening and treatment. Virtually every major advance in the fight against breast cancer in the last 28 years has been impacted by a Komen for the Cure grant.

I've agreed to raise at least $2,300 in donations. So I need your help. Would you please consider making a donation? Any amount is greatly appreciated!! Keep in mind how far I'm walking - and how hard I'll have to train. Just follow the link below to visit my personal fundraising webpage and make a donation. You can also call 800-996-3DAY to donate over the phone.

http://www.the3day.org/site/TR?px=6035356&pg=personal&fr_id=1623&et=SzjAxC-F-j7iiIFnsMU0Pw..&s_tafId=431719

As the daughter of someone who is currently being treated for breast cancer as well as the numerous aunts and other family members, this is something that is VERY important to me.

Somewhere in the world, a woman dies from breast cancer every 69 seconds. That's why I'm walking so far. To do something bold about breast cancer. I hope that you'll share this incredible adventure with me - by supporting me in my fundraising efforts.

Thank you in advance for your generosity!

Spinach Stir-Fry

2011-06-07T08:54:00.002-04:00

Here's a great vegan/vegetarian dish (depending on which stock you use) that makes a great side dish for an Asian meal. If you want to kick up the portion size, this tasty stir-fry could serve as the main course—or even the entire meal. Popeye would be proud.

1/2 cup low-sodium vegetable or chicken stock
1 tsp. grated ginger
1 large clove garlic, crushed
1 Tbsp. soy sauce, regular or low-sodium
1 10-oz. bag spinach
1 12-oz. container firm tofu, cubed
Dash chili oil (optional)

Mix the stock, ginger, garlic, and soy sauce in a big bowl and add the tofu. Marinate for 30 minutes. Heat a wok or frying pan over medium heat. Place tofu mixture in wok and heat until marinade steams and tofu is warmed through. Add spinach and toss gently over heat until spinach wilts. Great on top of brown rice! Makes 3 servings.

Preparation Time: 40 minutes

Cooking Time: 10 minutes

Nutritional Information (per serving)
Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
99	12 grams	2 grams	8 grams	4 grams	< 1 gram

A Balancing Act

2011-06-06T16:16:00.003-04:00

Regardless of if you work outside of the home or not, it's easy to lose balance in your life. Each day, you have to ensure that the tasks on your To-Do list are to be completed as well as finding time for your family and if you're lucky enough, time for yourself.

I've developed a system for myself so that I don't lose track. I have a calendar in which I schedule all of my personal and business appointments, my workouts, my daily tasks, my girl's schedules as well as any notes about what I did for the day. I even keep track of my meals there too. I have it with me all the time so that I can reference anything I might need.

I've found by implementing this system, that life is much easier and much more balanced. I can go back and see where I'm spending time in one area over another. It can be a real eye-opener sometimes and then, I can decide where I need to make adjustments. Now, I'm not going to tell you that things always go as planned. That would make life dull, huh? But, this system does make my life easier. And, that's one things that everyone wants.

How so you try to find balance in life? Share your thoughts....I'd love to hear.

Making Excuses

2011-06-03T08:42:00.000-04:00

Do what YOU love!

2011-05-31T08:25:00.000-04:00

When you begin your exercise program, you have to choose something you enjoy, otherwise you will not be miserable and end up potentially failing.

I know this from my own experience and it's taken me a while to figure that out.

I've tried structured plans and have participated in complete rounds of various programs but I have the kind of personality that gets bored easily. I need constant change to keep myself happy.

I aim for some sort of cardio activity at least 5-6 days per week for 30 minutes. It might consist of Turbo Fire (which I LOVE!), a walk on the treadmill while catching up on a show that I've DVR'd or some belly dancing.

When you find that your activity is one in which you enjoy, you're more apt to following through with each day. And then, each day that you do it, it will become a consistent and healthy habit.

What are some physical activities that you enjoy doing?

In rememberance

2011-05-29T09:04:00.000-04:00

To all of those men and women that have sacrificed their lives and given their all so that we can enjoy our freedoms, THANK YOU!!

640 lbs and Loosing

2011-05-24T11:59:00.001-04:00

One of my most favorite things to do is read success stories of others. I get EXCITED when I get my Fitness or Weight Watchers magazines in and I flip through the pages because I see the changes that have been made in folks. Or I might be on Facebook or Twitter and I see that someone improved their workout time from 10 minutes to 20 minutes or even try a new fruit or veggie. It’s the little things that add up over time that help us make life long changes.

For some, it may be about appearance but for me, it's so much more. The changes in a person's health or mental attitude can be AMAZING! Take someone for example this morning that I was reading about. She started at 640 pounds and in 1 year, has dropped over a 100 pounds! She was unhappy, severely depressed and having daily anxiety attacks. She was also living with un-diagnosed stage 4 breast cancer and in a marriage that didn't work. She was unemployed and broke, just completely miserable but she changed that. She knew that she needed more out of life and that she was the only one that could control things. She decided to start eating clean, train for a 5k and get her life back. I’m so happy to report to you that she is doing well!

Doesn’t that inspire you? It does me. I’m willing to stay focused on living a healthier lifestyle and I’m willing to get out and enjoy the things that I can do. I can’t change what happened for the last 25 years (okay, make that 36 years and only because I’m being honest) but I can change what I do moving forward. Are you ready to join me?