tag:blogger.com,1999:blog-1171850121621375282024-03-13T20:07:40.290-07:00PhysiqueSimple & Sassy Tips to Help You Look and Feel Fabulous!Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.comBlogger67125tag:blogger.com,1999:blog-117185012162137528.post-14569617932723287792010-07-17T17:44:00.000-07:002010-07-17T17:44:04.746-07:00New Website!I'm changing from NW Physique to <a href="http://www.chloekscott.com/">Chloe K Scott</a>. Please visit my new site :)<br />
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this blog will close down shortly...Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-46873436846730267642010-06-04T07:23:00.000-07:002010-06-04T07:23:09.245-07:00Top 5 Benefits of Kettlebell Training<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">Top 5 Benefits of Kettlebell Training<o:p></o:p></span></span></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">Kettlebell training has rapidly become the new fitness craze, and with good reason. Who </span></span></span><i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">doesn’t</span></span></span></i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"> want to burn fat, improve endurance, and increase strength all in one quick workout? <o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="apple-style-span"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">1. Muscle Integration versus Isolation</span></span></span></b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">For hundreds of years, kettlebell training has focused on</span></span></span></span><span class="apple-converted-space"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"> </span></span></span></span><strong><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">muscle integration rather than isolation</span></span></span></strong><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">. </span></span></span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">Unlike dumbbells, kettlebells promote ballistic exercises, such as swings, clean, snatches, and jerks. The off-centered weight recruits multiple muscle groups to work in unison, providing a greater physical challenge to the body versus standard dumbbells, and therefore burns more calories. </span></span></span><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">Ballistic movements are not the only exercises that you can profit from by using a kettlebell, as there are many others, including the turkish get-up and windmill, both of which develop a solid midsection and increase shoulder stability. With kettlebells, the whole body is trained with particular focus on the core and back muscles. The versatility in exercises, which can include both fast and slow-twitch muscle fibers, makes kettlebell training one of the most effective (and cheapest) ways to get an effective workout.</span></span></span><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"> <o:p></o:p></span></span></span></b></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="apple-style-span"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">2. 30 Minutes or Less <o:p></o:p></span></span></span></b></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">Perhaps the most enticing benefit of kettlebell training is the ability to push out a calorie-blasting workout in less than 30 minutes. Kettlebell training, when done properly, is performed with minimal to no rest and incorporates both cardiovascular and resistance training. This enables you to perform a killer total body workout in about half the time of a standard gym workout.<o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="apple-style-span"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">3. Shed Fat<o:p></o:p></span></span></span></b></span></div><div class="MsoNormal"><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">Kettlebell training is a great way to promote fat loss. First, swinging around a heavy weight that recruits multiple muscle groups increases your metabolic cost, and therefore burns maximal calories. Second, the interval style training encourages muscle confusion, which is necessary for optimal fat loss. Lastly, the combination of cardiovascular and resistance training promotes lean muscle mass, which can tap into fat stores long after your workout is complete.<o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="apple-style-span"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">4. Variety and Fun<o:p></o:p></span></span></span></b></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">Kettlebell training can be fun and provide variety to your workout regimen. As there are hundreds of simple and unique exercises you can do with a single kettlebell, it’s easy to avoid boredom. <o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="apple-style-span"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">5. Improve Muscle Endurance<o:p></o:p></span></span></span></b></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">The high repetition type of training that is used with kettlebells improves muscle endurance. Specifically, kettlebell training can significantly increase muscle endurance in the back, an area of the body that’s often overlooked in weight training. <o:p></o:p></span></span></span></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="apple-style-span"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">It doesn’t stop there! These are only a few of the numerous benefits of kettlebell training. This type of exercise is tough, however if you gradually build up the intensity and duration of your workout, kettlebell training can </span></span></span></span><span class="apple-style-span"><span style="color: black; mso-bidi-font-family: Arial; mso-themecolor: text1;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">provide a fabulous workout to get you fit, lean and healthy in a surprisingly short amount of tim</span></span></span>e</span><span style="color: black; mso-themecolor: text1;"><o:p></o:p></span></span></div>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-88556603676248241252010-06-01T15:31:00.000-07:002010-06-01T15:31:52.560-07:00The Low Down on High Protein Diets for Weight Loss<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="font-size: 12px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">High-protein diets take a page from the low-carb craze. The goal is to lose weight by eating more protein-packed foods, which often means consuming fewer carbohydrates. The portion of total calories derived from protein is what defines a high-protein diet. In a typical diet, 10%-15% of daily calories come from protein. In a high-protein diet, this number can be as high as 30%-50%. Besides curbing appetites, high-protein diets may also change a person’s metabolism. When carbohydrates are severely restricted, the body begins burning its own fat for fuel – a state called ketosis. Ketosis may shed weight, but it’s also associated with headaches, irritability, nausea, kidney trouble, and heart palpitations. High-protein diets come in many forms, and not all are created equal. The most nutritious high-protein plans are low in fat and moderate in carbohydrates, rather than high in fat and low in carbohydrates.</span></span></span></span></span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com1tag:blogger.com,1999:blog-117185012162137528.post-39685922709371168802010-05-20T06:34:00.000-07:002010-05-20T06:34:26.675-07:00Foods To Eliminate...Pronto!<b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-weight: normal;">Eliminate processed sugars. Processed sugars are merely carbs that are stripped of any valuable nutrients. How can you identify these types of sugars? It's simple- they're all white: table sugar, pasta, rice, and bread. They're worth kicking out of your diet, as they're nothing but trouble and rev up your appetite for more of the same. Still not motivated to ban these foods from your diet? Think of it this way- these foods are comparable to eating a candy bar...</span></span></span></span><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;"> </span></span></span></span></b>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-53812592721656975212010-05-13T18:49:00.000-07:002010-05-13T18:52:58.334-07:00Kick Boredom To The Curb<span class="Apple-style-span" style="-webkit-text-size-adjust: none; font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 16px;"><span class="Apple-style-span" style="color: #134f5c;">First, evaluate your current exercise routine and determine what really bores you. A new variation on your favorite activity—such as cardio-funk or kickboxing instead of step aerobics, or hoisting free weights instead of working on machines—may be enough to reinvigorate a stale routine.<br />
If you’ve always worked out indoors, move your workout outside for a welcome change of scenery. Run, hike or bike on trails or swim in a lake or ocean. </span></span><br />
<span class="Apple-style-span" style="-webkit-text-size-adjust: none; color: #134f5c; font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 16px;">When tweaking your routine isn’t enough, make bigger changes. Take up an entirely new activity—especially something you never thought you’d do. If you’ve always stuck to solitary pursuits, sign up for a team sport, such as volleyball, basketball or even doubles tennis. Or tackle something you’ve always shied away from—indulge your thirst for adventure with a rock-climbing class (starting on an indoor wall, then moving to the real thing as your skills improve). </span><br />
<span class="Apple-style-span" style="-webkit-text-size-adjust: none; font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 16px;"><span class="Apple-style-span" style="color: #134f5c;">Small exercise gadgets aren’t necessary, but they can make your workouts more fun and challenging. Pedometers, heart-rate monitors, iPods, aquatic toys and safety equipment are just a few items to consider. These may boost your motivation in a different way that gives you that extra push!</span></span><br />
<span class="Apple-style-span" style="-webkit-text-size-adjust: none; font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 16px;"><span class="Apple-style-span" style="color: #134f5c;">Lastly, consider a short break - cut back on your usual routine and substitute other activities. You might even find an activity that you enjoy more than your old favorites. </span></span><br />
<span class="Apple-style-span" style="-webkit-text-size-adjust: none; font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 16px;"><span class="Apple-style-span" style="color: #134f5c;">Once you’ve fought your first battle with boredom, you’ll know the tricks to keep exercise from becoming too routine. Trying new sports, new classes and new activities—and learning how to throw a little variety into your old standbys—can help you overcome the nagging inclination to devise those creative excuses for not working out. </span></span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com1tag:blogger.com,1999:blog-117185012162137528.post-31585377588019829852010-05-13T18:41:00.000-07:002010-05-13T18:42:03.703-07:00Eating Right Postpartum<span class="Apple-style-span" style="-webkit-text-size-adjust: none; color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 16px;"></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;"><span class="Apple-style-span" style="color: #134f5c;">Pregnancy and the postpartum period provide an excellent opportunity to permanently adopt healthful nutritional changes, including increased fruit, vegetable and whole grain intake. Aim to follow a healthy, nutrient-dense diet similar to that recommended by USDA’s MyPyramid (</span><a href="http://www.mypyramid.gov/" style="cursor: pointer; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;"><span class="Apple-style-span" style="color: #134f5c;">www.MyPyramid.gov/</span></a><span class="Apple-style-span" style="color: #134f5c;">). For at least the first month or two postpartum, also be sure to continue prenatal vitamins to help replenish your nutrient stores. Consider an omega-3 fatty acid (DHA, EPA or ALA) supplement for your heart health, and, if you’re breastfeeding, to help your baby’s cognitive, visual and cardiovascular development.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;"><span class="Apple-style-span" style="color: #134f5c;">Keep in mind that breastfeeding moms expend an additional 500 calories per day. Not only does this help to kickstart your postpartum weight loss, but breastfeeding also provides innumerable benefits to you and your baby!</span></div>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-37583985648577064682010-05-13T18:34:00.000-07:002010-05-13T18:42:27.324-07:00A Walk A Day<span class="Apple-style-span" style="-webkit-text-size-adjust: none; color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 16px;"></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Walking is a popular and simple fitness activity that cn provide numerous benefits.</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">A regular walking program can help:</span></span></div><ul style="list-style-image: initial; list-style-position: initial; list-style-type: disc; margin-bottom: 0px; margin-left: 30px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Reduce blood cholesterol</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Lower blood pressure</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Increase cardiovascular endurance</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Boost bone strength</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Burn calories and keep weight down</span></span></li>
</ul><span class="Apple-style-span" style="-webkit-text-size-adjust: none; line-height: 16px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><br />
</span> </span><span class="Apple-style-span" style="color: #134f5c;"> </span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">All you need is loose fitting clothing and comfortable shoes and you're ready to rock! Start out with an extra layer or two of clothing, as your body temperature will rise after a few minutes of activity. Begin gradually by walking at a slower pace for about 5 or so minutes. Once you feel warmed up, you can pick up the pace!</span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><br />
</span> </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Walking is a great activity that allows you almost unlimited options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.</span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!</span></span></div>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-18891425145576076762010-04-29T07:44:00.000-07:002010-04-29T07:44:32.291-07:00Avoid Cardio Overkill and Muscle Loss<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #45818e;">We all know cardiovascular exercise is good for our hearts and can burn calories and even fat if we work hard enough. However, we don't want to solely rely on cardio for our workouts. Be sure to include approximately 40-60 minutes of strength training into your week. Strength/resistance training will promote muscle gain, fat loss, will boost your metabolism, and keep you strong through your life. You can lose up to 5 pounds of muscle each decade if you refrain from resistance training. Start today! Go pump some iron at your gym or meet with an expert to teach you some simple ways you can incorporate strength training into your fitness regimen. </span></span></span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-53219365716509740722010-04-21T14:49:00.000-07:002010-04-21T14:49:39.414-07:00Easy & Healthy Pizza Crust!<span class="Apple-style-span" style="color: #666666; font-family: Verdana, Arial, sans-serif; font-size: 11px;"></span><br />
<h3 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-weight: normal;"><h3 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">Ingredients</span></span></span></h3><ul style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">1 teaspoon white sugar</span></span></span></li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">1 1/2 cups warm water (110 degrees F/45 degrees C)</span></span></span></li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">1 tablespoon active dry yeast</span></span></span></li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">1 tablespoon olive oil</span></span></span></li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">1 teaspoon salt</span></span></span></li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">2 cups whole wheat flour</span></span></span></li>
<li class="plaincharacterwrap" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">1 1/2 cups all-purpose flour</span></span></span></li>
</ul></span></h3><h3 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">Directions</span></span></span></h3><ol style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; list-style-image: initial; list-style-position: initial; list-style-type: decimal; margin-bottom: 0px; margin-left: 16px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 16px; padding-right: 0px; padding-top: 0px;"><li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="plaincharacterwrap break" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">In a large bowl, dissolve sugar in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, until foamy.</span></span></span></span></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="plaincharacterwrap break" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">Stir the olive oil and salt into the yeast mixture, then mix in the whole wheat flour and 1 cup of the all-purpose flour until dough starts to come together. Tip dough out onto a surface floured with the remaining all-purpose flour, and knead until all of the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Place dough in an oiled bowl, and turn to coat the surface. Cover loosely with a towel, and let stand in a warm place until doubled in size, about 1 hour.</span></span></span></span></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="plaincharacterwrap break" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">When the dough is doubled, tip the dough out onto a lightly floured surface, and divide into 2 pieces for 2 thin crust, or leave whole to make one thick crust. Form into a tight ball. Let rise for about 45 minutes, until doubled.</span></span></span></span></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="plaincharacterwrap break" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">Preheat the oven to 425 degrees F (220 degrees C). Roll a ball of dough with a rolling pin until it will not stretch any further. Then, drape it over both of your fists, and gently pull the edges outward, while rotating the crust. When the circle has reached the desired size, place on a well oiled pizza pan. Top pizza with your favorite toppings, such as sauce, cheese, meats, or vegetables.</span></span></span></span></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="plaincharacterwrap break" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">Bake for 16 to 20 minutes (depending on thickness) in the preheated oven, until the crust is crisp and golden at the edges, and cheese is melted on the top.</span></span></span></span></li>
</ol>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-93472168668044852010-04-06T10:13:00.000-07:002010-04-06T10:13:10.462-07:00Yogurt: Yay or Nay?<span style="color: #45818e; font-family: Verdana, sans-serif; font-size: x-small;">We've all heard mixed information about yogurt. From <em>'it's good for your digestive system'</em> all the way to <em>'it has too much sugar and fat'</em>. So what is it? Should we choose yogurt for a snack or skip it all together?</span><br />
<br />
<span style="color: #45818e; font-family: Verdana, sans-serif; font-size: x-small;">Current research supports the consumption of yogurt, especially for women! Yogurt provides a great dose of calcium, which is vital in preventing osteoporosis, something we as women are already more prone to than men. In addition to the supply of calcium, yogurt is thought to help with stomach ulcers, irritable bowel syndrome, and possibley aid in the prevention of breast cancer. We can't get all these benefits from medications, so go on and eat your yogurt!</span><br />
<br />
<span style="color: #45818e; font-family: Verdana, sans-serif; font-size: x-small;">Don't just buy any yogurt, however. Choose one that's organic and low in fat. Read the list of ingredients, and be sure to avoid high fructose corn syrup and artificial sweetners.</span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com1tag:blogger.com,1999:blog-117185012162137528.post-31329714160900661442010-04-02T21:44:00.000-07:002010-04-06T10:14:12.232-07:00Vacay Workouts<span style="color: #45818e; font-family: Verdana, sans-serif; font-size: x-small;">Going on Spring Break or a little weekend getaway? If so, you can still burn a few calories and workout without taking the time to go the the gym. Endgule in your vacation and all it has to offer, but still choose heart healthy activities...</span><br />
<br />
<span style="color: #45818e; font-family: Verdana, sans-serif; font-size: x-small;"></span><br />
<span style="color: #45818e; font-family: Verdana, sans-serif; font-size: x-small;">1. Take a family walk out to coffee/breakfast</span><br />
<span style="color: #45818e; font-family: Verdana, sans-serif; font-size: x-small;">2. Go for a refreshing morning jog before anyone else awakes</span><br />
<span style="color: #45818e; font-family: Verdana, sans-serif; font-size: x-small;">3. Swim, boogie board, surf, or play marco polo</span><br />
<span style="color: #45818e; font-family: Verdana, sans-serif; font-size: x-small;">4. Pack a lightweight resistance band and do a few exercises during sunrise</span><br />
<span style="color: #45818e; font-family: Verdana, sans-serif; font-size: x-small;">5. Go golfing or to play frisbee in a nearby park</span><br />
<br />
<span style="color: #45818e; font-family: Verdana, sans-serif; font-size: x-small;"></span><br />
<span style="color: #45818e; font-family: Verdana, sans-serif; font-size: x-small;">Just because you're on vacation, doesn't mean you're inevitabley going to gain weight. Incorporate some simple acitivites the whole famliy can do, and you won't even realize you're 'working out'.</span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com1tag:blogger.com,1999:blog-117185012162137528.post-20236621369206905022010-03-28T14:34:00.000-07:002010-03-28T14:35:19.839-07:00Spinach Isn't Just For Popeye...<span style="color: #45818e; font-family: Verdana, sans-serif;">We all know the Popeye consumed more spinach in one day then most of us do in 6 months, however he did for good reason.</span><br />
<br />
<span style="color: #45818e; font-family: Verdana, sans-serif;">Not only does spinach (any other leafy green for that matter) pack a mean nutrient dense punch, but it more importantly provides protection against arthritis, colon cancer, heart disease, and osteoporosis. Spinach is a great food to incorporate into your every day diet- we're talking Iron, Vitamin K, Vitamin A, Calcium, Fiber, Potassium (the list goes on and on). Oh.... and one cup only racks up a measley 40 calories.</span><br />
<br />
<span style="color: #45818e; font-family: Verdana, sans-serif;">Not a big spinach fan? You don't <em>have</em> to always eat it raw. Try adding spinach to your next egg scrable or homemade lasagna- you'll hardly be able to taste it and the pros definitely outweight any cons...</span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com5tag:blogger.com,1999:blog-117185012162137528.post-69359896210927449012010-03-23T08:24:00.000-07:002010-03-23T08:25:05.331-07:00Accessorize While You Exercise<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">Ok, so we're not suggesting you put on your tiffany earrings and a matching bracelet, but we </span></span></span><i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">are </span></span></span></i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">suggesting you pack or wear some accessories while you workout. Especially when outdoors, there are some important things to consider while you exercise. See the check list below to make sure you're set the next time you go outside to workout...</span></span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;"><br />
</span></span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">1. Sunscreen</span></span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">2. Stopwatch</span></span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">3. Cell Phone</span></span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">4. Sports Bra</span></span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">5. Water</span></span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">6. Suitable Running Shoes</span></span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">7. Coat</span></span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">8. Ipod or MP3 Player (for motivation)</span></span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">9. Hair Tie</span></span></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">If you cannot comfortably carry or wear all of the above suggested accessories, consider a fanny pack, light backpack, or shorts & a coat with pockets!</span></span></span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com3tag:blogger.com,1999:blog-117185012162137528.post-2133740212322208952010-03-21T18:41:00.001-07:002010-03-21T18:59:08.529-07:00Workout with Your Baby!<span style="color: #134f5c; font-family: Verdana, sans-serif; font-size: x-small;">Having a baby is both exciting <em>and</em> draining. Just because you're a new mom, there's no reason you cannot still incorporate physical activity into your day. In fact, it's highly important to do so! Strengthening your muscles after giving birth is important for many physiological reasons, but also to make you fit and strong enough to keep up with the demands of motherhood, such as carrying your baby, pushing the stroller, and lifting your baby up off the floor.</span><br />
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<span style="color: #134f5c; font-family: Verdana, sans-serif; font-size: x-small;">The good news... you don't have to hire a baby sitter and go to the gym to get an efficient workout in. Your baby is the perfect workout partner. Plus, you'll get a naturally progressive workout- as you get stronger and more fit, your baby is getting heavier which makes your workouts gradually more challenging! It's a win win.</span><span style="font-family: Verdana, sans-serif;"><br />
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<span style="color: #134f5c; font-family: Verdana, sans-serif; font-size: x-small;">Give it a try! Next time you and your baby are home together, change into your comfy workout clothes, turn on some music, and workout! You can do squats, kegels, pushups, baby lifts, etc. The possibilities are endless and the results are worth it!</span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com2tag:blogger.com,1999:blog-117185012162137528.post-9363494366480750252010-03-21T12:29:00.000-07:002010-03-21T13:57:13.019-07:00What Questions Do You Want Answered?<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBbYUedb0CHNTqDddFg4hhCAIxvNdfhwHD8Simkc8ERmtsTb2t1uFFHuhQYJBMNLIpjM06tMvCCCsNiIsx06C0v9Hh54G4PzNugilWf-cWaJgo_BoEHnymFSOT2cqXjCxITTRQamX1apQ/s1600-h/womengroupstretch.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBbYUedb0CHNTqDddFg4hhCAIxvNdfhwHD8Simkc8ERmtsTb2t1uFFHuhQYJBMNLIpjM06tMvCCCsNiIsx06C0v9Hh54G4PzNugilWf-cWaJgo_BoEHnymFSOT2cqXjCxITTRQamX1apQ/s320/womengroupstretch.jpg" vt="true" /></a><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">NW Physique now offers a virtual service - unlimited </span></span></span><a href="http://nwphysique.com/JustQA.html"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Q&A</span></span></span></a><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"> via email. Get all your questions answered regarding how to exercise and see results, nutrition and diet, pregnancy fitness, and more!</span></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><br />
</span></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Our new Q&A service is beneficial for women regardless of where you live. Now you can receive information from a trusted source at home, while you're on the go, or during you lunch break at work. Email anytime!</span></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><br />
</span></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Benefits:</span></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><br />
</span></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Green/Eco Friendly</span></span></span></strong></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">No need to drive anywhere or waste paper!</span></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><br />
</span></span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Affordable</span></span></span></strong></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Easy, monhtly payments that's cheaper than a gym membership.</span></span></span><br />
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<strong><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Reliable Information</span></span></span></strong><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Save time researching online and wondering if you're reading accurate info.</span></span></span><br />
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<strong><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">24/7 Advice</span></span></span></strong><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Regardless of where you are, if you have internet you can shat with your trainer and get any and all questions answered.</span></span></span><br />
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<strong><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Unlimited Q&A</span></span></span></strong><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Asks as many questions as you want. Ask for tips on exercising, examples of good workouts, how to order out at a restaraunt yet still be healthy, etc. The sky is the limit!</span></span></span><br />
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<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">We're currently offering ONE MONTH FREE when you purchase two months!</span></span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"> Visit www.nwphysique.com for further details.</span></span></span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-26986237036848909762010-03-15T18:24:00.000-07:002010-03-21T13:59:13.348-07:00Weather's No Excuse!<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">Don't let rain or a little wind chill deter you from reaching your fitness goals. Keep focused! Remind yourself about your desired goal and how great it will be once you get there! Whether you need to look at pictures, hang up your bikini or special dress in a place you'll see every day, or put a sticky note all round your house and car- do what's needed to keep your motivation levels high. Every workout counts.</span></span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;"><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">To battle the cold rainy season, workout in your home! You can do calisthenics and intervals while listening to your favorite music and blast calories in a mere 20 or 30 minutes. Can't stay focused in your own home while your family is there? Pack up your clothes, despite how lazy you feel, and go to the gym. Once you get on the treadmill or elliptical and walk for a few minutes to warm up, the spark will come and you'll get motivated to perform a butt-kicking workout! Hey- even if you can only gear up to walk for 30 minutes, you at least stuck to your plan and kept in the routine of working out.</span></span></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">Remind yourself of your desired outcome. Imagine how good you'll look and feel. Motivation will definitely follow suit, just take it one day at a time.</span></span></span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com1tag:blogger.com,1999:blog-117185012162137528.post-75778721429471546372010-02-23T07:06:00.000-08:002010-03-22T20:28:52.921-07:00Client Question: What's a Realistic Time Frame for Weight Loss?<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">This is a great question, and one that pertains to anyone who wants a realistic approach to losing weight. With the right training and nutrition, 12 weeks is a perfect short-term goal to achieve some noticeable changes. Aim for 4-6 days of exercise per week for a duration of 30-60 minutes. The type and progression of training will vary (depending on your current situation and medical history), however in general you'll want to incorporate plenty of cardio and weight training.</span></span></span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com1tag:blogger.com,1999:blog-117185012162137528.post-169239984095967502010-02-16T07:32:00.000-08:002010-03-21T14:03:41.519-07:00Earn $5 For Every Pound You Lose!<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">NW Physique is introducing NWP Bucks- receive $5 for every pound you lose! Visit </span></span></span><a href="http://www.nwphysique.com/"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;">www.nwphysique.com</span></span></span></a><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"> for details!</span></span></span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-59168890059152013492010-01-27T05:59:00.000-08:002010-03-21T14:02:49.662-07:00Client Question: What Does a Personal Trainer/Nutritionist Typically Eat Throughout the Day?<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Thanks for the great question! What a trainer/nutritionist eats throughout the day is going to depend on their cultural views, fitness goals, and other health issues- just as it varies for all of you! I do think, however one thing most trainers and nutritionists agree on is eating 6-7 small meals every couple of hours throughout the day.</span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><br />
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<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">I personally try to eat fairly clean and organic- meaning predominately whole foods with the USDA Organic label versus processed foods (such as baked goods, breads, crackers/chips, salad dressings, processed meats, and sugary or salty condiments). </span></span></span><br />
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<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">A typical day may look as follows:</span></span></span><br />
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<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Black Coffee</span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Whole Oats, Falxseeds, Wheatgerm, and Blackberries</span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Egg Whites</span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Turkey and Veggies</span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Apple with Peanut Butter</span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Shrimp with Lemon and Pepper</span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Salad with Balsamic Vinager, Chicken, legumes</span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><br />
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<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Of course, I also drink water throughout the entire day. Eating clean does take a little more time to prepare your meals, however the rewards significantly outweigh the time lost in preparation.</span></span></span><br />
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<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">I hope this answers your question!</span></span></span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com1tag:blogger.com,1999:blog-117185012162137528.post-45214124868500592372010-01-12T06:38:00.000-08:002010-03-21T14:03:19.007-07:00Does Caffeine Inhibit Weight Loss?<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Caffeine is a stimulant found naturally in tea leaves, coffee beans, and cocoa. This is the most widely used stimulant.</span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"></span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Caffeine affects our central nervous system and acts as a blocker of phosphodiesterase (PDE), which blunts lyposis (fat burning) Therefore, since caffeine inhibits PDE, it allows for lyposis to occur at an accelerated rate.</span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"></span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Overall, after caffeine consumption there are more fatty acids available for oxidation. Caffeine increases the release of fat from body fat stores so it can be used in lyposis, promoting weight loss.</span></span></span>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-26081193030370225922010-01-09T19:02:00.000-08:002010-03-21T14:05:13.396-07:00NW Physique is Now on Facebook!<div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">Due to client demand, we are now on facebook. Check out NW Physique's new </span></span></span><a href="http://www.facebook.com/pages/Vancouver-WA/NW-Physique-Personal-Training-Nutrition-For-Women/259556717256?ref=ts"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">Facebook Page</span></span></span></a><span class="Apple-style-span" style="font-family: verdana;"><span class="Apple-style-span" style="color: white;"><span style="font-size: 78%;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">! Become a Fan today!</span></span></span></span></span></span></div>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-13567958024015260102010-01-04T15:42:00.000-08:002010-03-21T14:04:27.030-07:00New Years Resolution Weight Loss- 5 Steps to Stick With It!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBi6MQ0baGEn2bbdN1ySoKlQ1NOPZOhFXgjKHeXa4CEqRSDzOiSvdBzkYpYkZ1O06oa2aaGS7Dmiv9pdevS3_R2P7sDn5jtw5z9bMUFetj1Tv7dEHxqnVk8lih7mGSOA2yC29xrIbgFnI/s1600-h/new+years+simple+steps.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5423037666052011410" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBi6MQ0baGEn2bbdN1ySoKlQ1NOPZOhFXgjKHeXa4CEqRSDzOiSvdBzkYpYkZ1O06oa2aaGS7Dmiv9pdevS3_R2P7sDn5jtw5z9bMUFetj1Tv7dEHxqnVk8lih7mGSOA2yC29xrIbgFnI/s200/new+years+simple+steps.jpg" style="cursor: hand; float: left; height: 130px; margin: 0px 10px 10px 0px; width: 200px;" /></a><br />
<div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">We all stuggle with sticking to our new years resolutions. Look around you next time you're at the gym- it's crowded with women on the cardio machines trying to 'get in shape' for the new year! In a few months, however, that will all change and people will slowly discontinue consistently going to the gym. We tend to lose motivation easily. Don't follow the norm of giving up on your new years resolution weight loss goals and beat that slump with these 5 simple steps.</span></span></span></div><div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"></span></span></span></div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
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<div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1. Set a realistic and measurable goal. Don't just say, "my new years resolution is to lose weight". Make a solid goal that's realistic for your body and lifestyle factors as well as one that's measurable. That way you can keep track of your progress. An example of a measurable goal would be: 'I will walk for 30 minutes 3 days per week' or 'I will lose 5% body fat by March 1st, 2010'.</span></span></span></div><div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"></span></span></span></div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
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<div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2. Visualize goals. Photos or items that represent the destination (old pictures, a vacation to take once the goal is reached, a "goal dress," or magazine clippings) pasted in places seen each day are extremely motivating. Put them on the fridge, in the closet, next to the bed. These should be reminders of the "why" behind the journey.</span></span></span></div><div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"></span></span></span></div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
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<div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">3. Keep track of your progress. Keep a little log or notebook to track your progress. Wriite down your accomplishments, a schedule of your workouts, or note on how you feel after you complete a workout or eat a healthy meal. This will help you keep on track, log your progress, and remind you of how much you've accomplished on those days you just don't feel like working out (which will provide motivation!).</span></span></span></div><div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"></span></span></span></div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
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<div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">4. Keep it fun and interesting. Don't lift weights if you don't enjoy it. We can all find physical activity we enjoy. Figure out what you enjoy, and mix it up every once in a while to avoid bordem. Maybe you like working out with a friend, going to group fitness classes, meeting with a personal trainer, or playing outdoors sports. If you engage in exercise you like, you're more likely to continue doing it.</span></span></span></div><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br />
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<div><span class="Apple-style-span" style="color: #134f5c;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">5. Forgive yourself when needed. Forgive yourself. No one is perfect and temptations are everywhere. Having a cookie doesn't indicate a fall from the wagon. Don't use the mistake as an excuse to give up. Instead, get right back on track the second that cookie is gone.</span></span></span></div>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-10623645669572079312009-12-03T18:43:00.000-08:002010-03-21T14:05:43.714-07:005 Tips To Avoid Holiday Weight Gain<div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">1. Fill up on the good stuff- At all the holiday parties you go to, first snack on the veggies (hold the dip), baked or plain chicken and meats (nothing fried), and fresh fruit trays. Then, try little bites of the desserts and high calorie foods. That will ensure your first fill up on low calorie, nutrient dense foods, and just </span></span></span><em><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">sample</span></span></span></em><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"> the high calorie, high fat foods. This will easily save you plenty of calories!</span></span></span></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><br />
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<div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"></span></span></span></div><div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">2. Light on the nog- enjoy a holiday beverage or two, but leave it at that. Many festive holiday drinks tend to run you 150-200 + calories per drink. You could wolf down an entire meals worth of calories on drinks alone if you aren't cautious. </span></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><br />
</span></span></span></div><div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">3. Plan ahead to exercise- Of course you're going to be busy- you'll have relatives in to visit, and be running around town getting those last minute gifts, however that doesn't mean you cannot afford time to exercise. Plan ahead times you can take a brisk walk, hit the gym, or do a few calisthenics in your bedroom before company arrives. Think about your days and weeks in advanced and look forward to the time you can save to exercise.</span></span></span></div><div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">4. 10 Minutes is better than nothing- If the unexpected happens and you cannot afford the time the get in a 30-60 minutes workout take just 10 minutes to go on a walk, jog, or to do a few exercises at home. A short burst of 10 minutes is certainly better than nothing and it will keep you motivated!</span></span></span></div><div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"></span></span></span></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><br />
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<div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">5. Don't give up- Just because you cave in one day and eat all the left overs from your holiday party, doesn't mean you need to then give up. Pick yourself back up and continue to make healthy eating options and keep on exercising and you'll do fine. All or nothing is not the answer!</span></span></span></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;"><br />
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<div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">Good luck!</span></span></span></div>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-88609941274727048532009-11-24T18:41:00.000-08:002010-03-21T14:06:55.286-07:00Best Way to Shed Fat!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpaiuJ5D8Sn6n3fb-6R7AwYy48x_dq6rg276dnTdH0mBFp9nyqWIOucGF9PkinBZnyt239daI4ykRcfbL-GsdyYSY7mOj85WxCG3-HH0I2iFVbpfgrxSq9f2Fd0hv94wUi_WX71ArxYo4/s1600/sprinting.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5407867818253678738" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpaiuJ5D8Sn6n3fb-6R7AwYy48x_dq6rg276dnTdH0mBFp9nyqWIOucGF9PkinBZnyt239daI4ykRcfbL-GsdyYSY7mOj85WxCG3-HH0I2iFVbpfgrxSq9f2Fd0hv94wUi_WX71ArxYo4/s200/sprinting.jpg" style="cursor: hand; float: left; height: 78px; margin: 0px 10px 10px 0px; width: 118px;" /></a><br />
<div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: #134f5c;">It is scientifially proven that doing cardio intervals sheds fat! Walk for one minute, then sprint for 30 seconds. Do this for 15-30 minutes 3 days/week and you're sure to lose weight! Be sure to ease in to it however. Don't jump right in and over do it... you'll risk overuse injuries, other musculoskeletal injuries, and getting discouraged. If needed, meet with a personal trainer who can analys your current condition and give you the right duration and intensity to shoot for!</span></span></span></div>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0tag:blogger.com,1999:blog-117185012162137528.post-26632814043068772009-11-15T09:16:00.000-08:002010-03-21T14:06:23.227-07:00Light But Yummy Stuffing<span style="color: white; font-family: verdana; font-size: 78%;"> </span> <br />
<div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">Ingredients </span></span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoxiXGyKq4F5DMA8LWZ9eNLPQONF2Gww8vQ5Kr9IdhwIcCGq4VSaFv8ZaXLsKBkrY5Kpv4itZ0TJ7OhDYmquYD8PZ6J6D5bto1UEGhzls-V8bdbPY8aU9oqrfMRiZHFYQwmVdXBMIBrlk/s1600-h/stuffing+thanksgiving.jpg"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;"></span></span></span></a><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">1 tblsp light butter</span></span></span></div><div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">14 oz stuffing bread (such as pepperidge farm or mrs cubbison)</span></span></span></div><div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">1/2 cup chopped onion</span></span></span></div><div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">1/2 cup diced celery</span></span></span></div><div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">1/2 cup diced carrots</span></span></span></div><div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">1/2 cup diced musrhoom</span></span></span></div><div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">2-3 cloves of garlic</span></span></span></div><div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">2- 2 1/2 cup chicken brothpoultry seasoning to taste </span></span></span></div><div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">pepper to taste around 1 tsp</span></span></span></div><div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;"><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="color: #134f5c;">Directions<br />
preheat oven to 350 degreesheat a large saute pan once heated add butter and spray with cooking spray add carrots and saute add celery, onion, garlic and mushroom add additional cooking spray if needed continue cooking until veggies are tender remove from heat transfer to bowl and allow to cool slightly in a large bowl add bread stuffing and veggies toss together season with pepper and poultry seasoning add chicken broth mixing until moist but not soaking taste and adjust seasoningspray casserole dish with cooking spray add stuffing mix and cover with foil bake 20-25 minutes uncover and cook additional 10 minutes or until slightly crispy on topserves around 1/2 cup each servingNumber of Servings: 16</span></span></span></div>Chloehttp://www.blogger.com/profile/06566790486479110887noreply@blogger.com0