Fun Getting Fit

SUCCESS IS MORE THAN A NUMBER

2009-11-28T04:47:00.001-08:00

Your Scale Doesn't Tell the Whole Story
By Whitney Provost
When it comes to weight loss, the scale can be a good measure of progress, particularly if you have a lot of weight to lose. But if you place too much emphasis on your weight and not enough on your body composition (the ratio of fat to lean muscle), you're only getting half the story. Plus, dreading your weigh-in or obsessing over the number on the scale is unproductive and can lead to unhealthy behaviors such as bingeing or starving yourself. Losing pounds doesn't always mean losing fat. Here's why the scale can be misleading.

•The scale doesn't tell you how much fat you have. Your scale does exactly what it's supposed to—it tells you how much you weigh. But in addition to measuring your weight, the scale weighs bone, water, muscle, organs, and undigested food. When the number on the scale goes up or down, it doesn't represent only fat loss or muscle gain. It measures fluctuations in glycogen (stored carbohydrates) and water, and it even measures how much that breakfast you ate weighs.

You may wonder about scales that claim to measure your body fat. These send small electrical currents up one leg, through your pelvis, and down the other leg to determine your body's density. Then a formula is used to estimate your body fat. The problem with these scales is that they're notoriously inaccurate. However, they are usually consistent in their readings, so they can be helpful as a measuring tool. Even though the body fat reading might be off by as much as 5 or 10 percent, if the number trends downward over time, you know you're on the right track.

•The scale can't tell if you've gained muscle. A pound of muscle is like a brick, small and compact. A pound of fat is like a fluffy feather pillow, bulky and lumpy. When you gain muscle and lose fat, your body gets smaller and tighter. Building muscle also makes it possible to drop clothing sizes without a big change in weight. Perhaps after a 90-day fitness program, the scale says you lost 7 pounds, which may not sound like much. But what if you actually lost 12 pounds of fat and gained 5 pounds of muscle? That's a remarkable improvement in your body composition, but you wouldn't know it if you only used your regular bathroom scale to track your progress.

•You didn't really gain 5 pounds of fat overnight. You may step on the scale one morning and shriek in disbelief because the number is five digits higher than it was the day before. Stop panicking. Unless you ate an extra 17,500 calories the previous day, you didn't gain fat (a pound of fat is equivalent to 3,500 calories). Your scale is registering water, stored carbohydrates, and food. Also, cheap bathroom scales may have measurement errors, giving slightly different readings even when you're at exactly the same weight.

•Your body's water levels are constantly changing. The scale can move up or down depending on how much water you drink, how much salt you consume, how much you sweat, and how many carbohydrates you eat. An average person can see a daily fluctuation in water weight of about 2 pounds, without any changes to diet or exercise habits. These fluctuations do not signify fat loss, and watching the scale move up and down every day can be frustrating for many dieters.

If you're trying to achieve a healthy weight and improve the way you look, you should focus less on what the scale says and more on developing the good habits that will produce results. To get lean and strong, with low body fat and nice muscle tone, there are three things you should do:

1.Cardio plus weight lifting (or other resistance training). Cardio workouts raise your heart rate to help you improve your fitness level, burn calories, and shed fat. Resistance training builds muscle, which boosts your metabolism and helps you burn even more calories. Fitness programs like P90X®, ChaLEAN Extreme®, and RevAbs™ all use cardio plus resistance training to improve muscle mass and burn fat.
2.Healthy diet. No matter how much you exercise, you'll never reach your fat-loss goals if you don't follow a healthy diet consisting of protein, vegetables, fruit, and whole grains. The right foods in controlled portions will fuel your body as it shrinks.
3.Track your progress. If you don't use the scale, you need to do something else to check your progress.
•One of the best ways to keep track of your changing body is to use a tape measure. Record your chest, waist, hip, thigh, arm, and wrist measurements in a journal or the guidebook that comes with your workout program. Update the measurements every 30 days to see how your body changes.
•Pictures are also good indicators of progress. Have someone take front, side, and back photos of you every 30 days and keep these with your body measurements.
•Body fat testers can also be used regularly to track your fat loss. Monitoring your progress with tools other than the scale will give you a more realistic assessment of your weight loss success.
•Hydrostatic (underwater) testing and DEXA (X-ray) scans use advanced technology to measure your body fat with a high degree of accuracy. An Internet search can help you find testing centers in your area.
•Notice how your clothes fit. This is a foolproof way to prove that you're losing weight. If your clothes are getting looser, your body is shrinking, even if you don't see a big change in the mirror yet.
Too many people are slaves to the scale. They can't resist weighing themselves, only to feel guilty, angry, or demoralized when the numbers don't move down quickly enough. If you're one of those people whose weigh-ins lead to loss of motivation or a feeling of helplessness, then you need to reconsider using the scale for your progress checks. Success is more than just a number.

SOMEONE GET ME TO THE GROCERY STORE FAST

2009-11-04T10:11:00.000-08:00

Ugh. Well I am officially completely out of healthy food. Actually have been for a few days. I am sick, kids are sick and we have been cooped up. When I have asked people to get stuff at the store for me - I feel guilty so only ask for the things we really need. I am not going to ask someone who is running to the store for me after working all day to pick up tofu, or to search for the NATURAL peanut butter instead of regular. I am a beggers can't be choosers kind of person. Well that has caused me to be eating goldfish, white bread, regular peanut butter, 2% milk as opposed to my soy milk etc. You get the picture. So basically, I am going to have some bad habits to break AGAIN once we are up and running. WHich hopefully will be any day now.

But I say - BRING IT ON. I will snap this bad habit in half:) Oh tofu - how I miss you.

LISTEN TO YOUR BODY

2009-11-03T11:53:00.000-08:00

Well today it finally caught up with me. For about two weeks now I have been running myself ragged taking care of all my sick kidlets and it finally caught up to me. So needless to say - I did not get in a weight training workout today. I just did not have it in me. When I woke up I just felt like I needed fresh air. I have been cooped up in this house for so long and was really craving the fresh air. I decided to take my dogs out for a walk while my husband was still home and I only got about 2 blocks away before I realized how tight my lungs were starting to feel. I guess the sickness and the cold morning air were not a good combination. So basically - calling it a day. Hopefully I will be plenty rested and ready to hit the weights tomorrow.

On a good note - thank God for my shakeology because I do not feel like eating:) So at least I know I am getting all of my nutrition and that will help me on my road to recovery:)

6 Healthy Foods that Are Easy on your Wallet

2009-11-02T10:41:00.000-08:00

By:
Suzy Buglewicz
These days it seems as if we're all trying to stretch our dollars, either by necessity or because we're becoming savvier about saving more and spending less. If you've been looking for ways to stretch your grocery budget without resorting to filling up on cheap, empty calories, read on. It's a myth that the healthiest foods are the most expensive. With a list and a plan, it is possible, and surprisingly simple, to eat healthily without blowing your budget or sacrificing those hard-earned P90X® or ChaLEAN Extreme® results. If you want to keep your wallet fat and your waistline trim, try to put more of these food items in your shopping cart the next time you're at the grocery store.

1.Sweet potatoes. Also marketed as yams (which are actually a variety of the sweet potato), this versatile food is as nutritious as it is economical. Sweet potatoes are used in everything from baby food to main dishes to desserts.

Why they're good for you: At about 140 calories each, sweet potatoes are filling, easy to cook, and loaded with vitamins A and C, iron, and thiamine. They, also contain beta-carotene, which may help reduce the risk of certain cancers. Sweet potatoes are also low in sodium and a good source of fiber.

Best way to enjoy: Scrub and pierce the potatoes; you can bake them, microwave them, or cook them in boiling water. Use sweet potatoes in recipes in place of white potatoes. For a special treat (and an instant kid pleaser), you can add a small amount of butter and brown sugar to your potatoes.

2.Beans. Long regarded as one of the ultimate frugal foods, beans are as versatile as they are nutritious, with a variety of flavors, colors, and varieties to choose from. Stock up on the dried (and the cheapest) kind as well as the canned variety (still a bargain at less than $1 a can). You'll have tons of cheap, healthy meal possibilities.

Why they're good for you: Beans are one of the best sources of dietary fiber, which can help lower cholesterol, blood pressure, and blood sugar. Beans are also high in protein and low in calories, making them an ideal food choice for dieters.

Best way to enjoy: Beans can be incorporated into almost any recipe or eaten alone. Try replacing beef with black beans in chili, soup, or your favorite Mexican food recipes. Eat beans hot or cold, alone, in salads, or with rice, for a high-protein, high-fiber meal.

3.Brown rice. One bag of brown rice can provide as many as 20 servings. Brown rice can be combined with an assortment of other ingredients. Or simply enjoy it with your favorite seasonings. Brown rice has more flavor and nutrients than instant white rice.

Why it's good for you: Brown rice is a great source of fiber, vitamin B, iron, manganese, and selenium, nutrients that are essential for boosting immune systems, lowering cholesterol, and reducing the risks of heart disease and diabetes. Studies have shown that women who consume more whole grains like brown rice tend to weigh less than women who consume fewer whole grains.

Best way to enjoy: Cook rice in water on the stove, in the microwave, or in a rice cooker, and enjoy it as a side dish or add it to soups, salads, and your favorite main dish recipes.

4.Eggs. At about 75 calories each and less than $2 for a dozen, eggs contain 13 essential nutrients, making them a healthy bargain. And there's no need to avoid eating eggs for fear of consuming too much cholesterol. Research has shown that egg consumption contributes less than 1 percent to the risk of heart disease when other factors are considered.

Why they're good for you: Eggs have a high proportion of nutrients to calories, which means that they help you stay full and energized while helping you maintain a healthy weight. Eggs are also an excellent source of folate; protein; lutein, which promotes eye health; and choline, which helps brain function.

Best way to enjoy: Eat eggs for breakfast, lunch, or dinner in bakes, in frittatas, as omelettes, or hard cooked.

5.Pasta. Tasty, filling, and always an economical way to feed a crowd, what's not to love about pasta?

Why it's good for you: Pasta is low in sodium and fat and high in complex carbohydrates, which helps you maintain a consistent energy level. Pasta is also fortified with folic acid, an essential nutrient, especially for women.

Best way to enjoy: Pasta is easy to combine with other foods, including vegetables, meats, and your favorite sauces. For a healthier dish, toss cooked pasta with olive oil or a marinara sauce instead of a high-calorie Alfredo sauce.

6.Frozen vegetables. While fresh, raw vegetables (and fruits, for that matter) that are in season should always be a first choice, having a supply of frozen vegetables in the freezer is an inexpensive, nutritious, and versatile backup plan.

Why they're good for you: Frozen vegetables retain almost all of their nutritional value, since they're picked and frozen while at their peak flavor. When the perishables in your refrigerator have, well, perished, it's easy to reach for a bag of frozen vegetables and add them to any meal.

Best way to enjoy: Frozen vegetables have a high nutritional value. And they can be kept in the freezer and pulled out any time to toss in soups, stews, lasagna, or stir-fries, or they can be used as a side dish.

BONUS: Try these recipes for healthy, low-cost eating.

Three Bean Pasta
1 lb. farfalle (or other pasta), uncooked
1 15-oz. can kidney beans, rinsed and drained
1 cup frozen green beans, thawed
1 small red onion, chopped
1 red bell pepper, chopped
1 15-oz. can chickpeas, rinsed and drained
3 Tbsp. Dijon mustard
2 Tbsp. olive oil
3 Tbsp. red wine vinegar
3 Tbsp. chopped parsley
Prepare pasta according to package directions. Rinse under cold water and drain. In a large bowl, combine pasta, beans, onion, and bell pepper. Mix remaining ingredients in a small bowl. Pour over the pasta, toss and serve. Serves 6.

Chunky Vegetable Chile
2 medium-sized sweet potatoes, cubed
S cup onion, chopped
S cup yellow bell pepper, chopped
1 Tbsp. chile powder
1 tsp. ground cumin
1 28-oz. can tomatoes, undrained
1 15-oz. can garbanzo beans, rinsed and drained
1 15-oz. can black beans, rinsed and drained
1 8-oz. can tomato sauce
1 cup zucchini, cubed
Sour cream, if desired
Heat all ingredients, except zucchini, to boiling in a Dutch oven, breaking up tomatoes and stirring occasionally. Reduce heat, cover, and simmer for 20 minutes. Add zucchini, cover, and simmer another 10 minutes, or until zucchini and potatoes are tender. Serve with sour cream, if desired. Serves 6.

Robert Kennedy's Oxygen Women's Fitness

2009-11-01T16:38:00.000-08:00

Robert Kennedy's Oxygen Women's Fitness

BBQ Chicken Pita Pocket

2009-10-29T05:28:00.000-07:00

Ready in only 5 minutes - makes 1 serving

1 skinless chicken breast, grilled
1 tbsp low-sugar BBQ sauce
1 whole wheat pita pocket cut in half
1/4 cup romaine lettuce, sliced thinly
1/4 avocado, sliced
1 tbsp corn kernals
1 oz low fat cheddar cheese

Shred chicken and toss with BBQ sauce. Open pita pocket halves and place lettuce at the bottom. Layer chicken, avocado, corn and cheese.

Nutrition per serving:
calories: 382
total fats: 10g
saturated fats: 3g
trans fat: 0
cholesterol: 79 mg
sodium: 636 mg
total carbs: 34 g
dietary fiber: 5g
sugars: 1g
protein: 39g
iron: 2mg

TIME SAVING TIP: Replace BBQ chicken with a can of chicken breast, drained

2009-10-29T05:24:00.001-07:00

2009-10-29T05:23:00.001-07:00

2009-10-29T05:22:00.001-07:00

2009-10-29T05:21:00.001-07:00

Mommy is important too:)

2009-10-28T10:20:00.000-07:00

Well day 3 of having kids home with me. My youngest ones especially are sick - up all night coughing 102 temperature. One of the days I did skip my workout and I was ok with that. I did workout yesterday but that was weights and I find weight workouts easier to do when kids are around because even if you have to stop to get someone something - it's ok. But today was Burn Intervals. This is a workout that is very important to keep your heartrate up in the zones where the trainer wants you to be. I love intervals - sometimes your heartrate it super high - then you recover. Intervals are key to add to your workout regimen to burn some serious fat. So I was feeling kind of sorry for myself. Still in my jammies at noon - everyone sick and needing this and that. Which is fine - after all - that is what I live for. But I was feeling the anxiety of NEEDING to get into my zone. It's only 40 minutes for crying out loud. Aren't I worth that? Isn't my sanity worth that? Yes. So I politely told my kids that you now have food in your belly, a drink and a cool cartoon on TV - I will be taking some me time. Come get me if there is blood or vomit. I am happy to say that there was no blood from anyone, no disasters, they all survived and we are all the better for it. I feel good about myself now - I am energized and recharged.

ALL OR NOTHING ATTITUDES AND WHY THEY DONT WORK

2009-10-27T06:04:00.000-07:00

Ok So here goes - my first blog post - yeah:)

Well it is fitting that my first post be while all 4 of my kids are home sick. Over the past few years I have tried to get fit and get into shape. I would (with all excitment and gumption) start a new diet and/or exercise regimen. Only to get a few days into it and BAM - hit a brick wall. Usually it would be that I was up all night with a sick child. There were many other excuses I could come up with - job ups and downs, stress, busy time of year, holidays, moving etc etc. I was an "all or nothing" person. So if I got thrown off my path for a day or two due to any circumstance - that was it - I would quit. I would feel like a failure due to my all or nothing attitude. I was doing a lot of things that I HATED to try to lose weight so really, any excuse to quit and I would jump at it. It took a lot of soul searching on my part and finding a great support system - but I have learned that I was doing many things wrong. First of all, slow and steady wins the race. I was looking for many quick fixes - sure I would drop a quick 5-10 pounds but as soon as I deviated - I would gain 15. Second, I wasn't sticking with anything because I wasn't doing what I enjoy. There are so many forms of exercise out there that it is virtually impossible not to find something you enjoy. You have to adopt a way of eating and exercising that you can do for life. That is what I have learned.

Starting in 2009 I decided to "start over" if you will. I was only going to do things that make sense. I exercise for ENJOYMENT and I eat in a healthy way that is allowing slow - yet STEADY weight loss for me. I feel like a whole new person - I am a whole new person. I am no longer all or nothing. Which brings me back to the beginning. Yes, I have 4 sick kids at home right now. No I have not gotten a good night sleep in two nights. I did skip the workout I had on schedule yesterday - I listened to my exhausted body and skipped it. But guess what? That would be where I quit before - I would say "oh well, I messed up - why bother now?" But now I say - ok, I am going to hit the weights today because TODAY IS A NEW DAY and I am feeling strong. This is the new me. And I love the new me.