-Monounsaturated fats such as found in avocados halts the spike in blood sugar that otherwise would signal your body to store fat around your stomach.
-Fake sugars are zero calories, but not zero consequences. Sweeteners, stabilizers, and additives such as found in diet soft drinks actually trigger your appetite due to your body expecting an actual calorie substance that it then does not receive.
-Fiber, fiber, fiber because it keeps your body's insulin levels low, which studies suggest may help shrink fat cells (Oxygen Magazine, Spring 2012).
Tuesday, June 12, 2012
Monday, June 11, 2012
Choose Your Path...
"Who is talking in your head? You make the assumption that it's you. But if you are the one who is talking, then who is listening? ....."
"Your mind is full of knowledge, but how are you using that knowledge? How are you using the word when it comes to describing yourself? When you look at yourself in a mirror, do you like what you see, or do you judge your body and use all those symbols to tell yourself lies? Is it really true that you are too short or too tall, too heavy or too thin? Is it really true that you're not perfect just the way you are?
Can you see all the judgments that you have about yourself? Every judgment is just an opinion -- it's just a point of view -- and that point of view wasn't here when you were born. Everything you think about yourself, is because you learned it. You learned the opinions from Mom, Dad, siblings, and society. They sent all those images of how a body should look; they expressed all those opinions about the way you are, the way your are not, the way you should be. They delivered a message, and you agreed with that message. And now you think so many things about what you are, but are they the truth?" (The Fifth Agreement (pg 30-31) by Don Miguel Ruiz & Don Jose Ruiz)
"The real you is unique and it's beyond everything that you know, because the real you is the truth. ... What you believe about yourself is not real, and it's not important unless you want to create a better story for yourself." (The Fifth Agreement (pg 33) by Don Miguel Ruiz & Don Jose Ruiz)
"Now you know that all the acting you did your whole life was really for nothing because nobody perceives you the way you want to be perceived. You can see that all the drama that happens in your movie isn't really noticed by anybody around you. It's obvious that everybody's attention is focused on their own movie. ... Whatever people think of you is really about the image they have of you, and that image isn't you. ... At this point, it's clear that the people you love the most don't know you, and you don't know them either. The only thing you know about them is what you believe about them." (The Fifth Agreement (pg 51-52) by Don Miguel Ruiz & Don Jose Ruiz)
Bottom-Line is this, you can choose to be miserable and wallering in your perceived problems and obstacles, or you can choose to be the person you want to be regardless of how you feel others will judge you....either way, it's your choice! More than likely you have no real idea what others are thinking of you anyway .... nor do you ever have any control over anyone but yourself!
"Your mind is full of knowledge, but how are you using that knowledge? How are you using the word when it comes to describing yourself? When you look at yourself in a mirror, do you like what you see, or do you judge your body and use all those symbols to tell yourself lies? Is it really true that you are too short or too tall, too heavy or too thin? Is it really true that you're not perfect just the way you are?
Can you see all the judgments that you have about yourself? Every judgment is just an opinion -- it's just a point of view -- and that point of view wasn't here when you were born. Everything you think about yourself, is because you learned it. You learned the opinions from Mom, Dad, siblings, and society. They sent all those images of how a body should look; they expressed all those opinions about the way you are, the way your are not, the way you should be. They delivered a message, and you agreed with that message. And now you think so many things about what you are, but are they the truth?" (The Fifth Agreement (pg 30-31) by Don Miguel Ruiz & Don Jose Ruiz)
"The real you is unique and it's beyond everything that you know, because the real you is the truth. ... What you believe about yourself is not real, and it's not important unless you want to create a better story for yourself." (The Fifth Agreement (pg 33) by Don Miguel Ruiz & Don Jose Ruiz)
"Now you know that all the acting you did your whole life was really for nothing because nobody perceives you the way you want to be perceived. You can see that all the drama that happens in your movie isn't really noticed by anybody around you. It's obvious that everybody's attention is focused on their own movie. ... Whatever people think of you is really about the image they have of you, and that image isn't you. ... At this point, it's clear that the people you love the most don't know you, and you don't know them either. The only thing you know about them is what you believe about them." (The Fifth Agreement (pg 51-52) by Don Miguel Ruiz & Don Jose Ruiz)
Bottom-Line is this, you can choose to be miserable and wallering in your perceived problems and obstacles, or you can choose to be the person you want to be regardless of how you feel others will judge you....either way, it's your choice! More than likely you have no real idea what others are thinking of you anyway .... nor do you ever have any control over anyone but yourself!
Friday, June 8, 2012
Inside & Out
"Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity." ~Preamble to the Constitution of the World Health Organization, 1946
Regardless of how you feel about the World Health Organization or the current state of everyone trying to dictate what you should and should not eat and/or do for your health....this quote has a very real and impactful truth, which is--you are only as healthy as you are both physically and mentally healthy! This journey you are on is about more than just your nutrition and workouts....it's about your mental well-being too! Look inward and take care of all of you!
Some great, helpful reads:
*Boundaries: When To Say Yes How To Say No To Take Control Of Your Life by Dr. Henry Cloud & Dr. John Townsend
*The Four Agreements: A Practical Guide To Personal Freedom by Miguel Ruiz
*The Dance of Anger: A Woman's Guide To Changing The Patterns Of Intimate Relationships by Harriet Lerner
*Codependent No More: How To Stop Controlling Others And Start Caring For Yourself by Melody Beattie
*The Last Lecture by Randy Pausch
Regardless of how you feel about the World Health Organization or the current state of everyone trying to dictate what you should and should not eat and/or do for your health....this quote has a very real and impactful truth, which is--you are only as healthy as you are both physically and mentally healthy! This journey you are on is about more than just your nutrition and workouts....it's about your mental well-being too! Look inward and take care of all of you!
Some great, helpful reads:
*Boundaries: When To Say Yes How To Say No To Take Control Of Your Life by Dr. Henry Cloud & Dr. John Townsend
*The Four Agreements: A Practical Guide To Personal Freedom by Miguel Ruiz
*The Dance of Anger: A Woman's Guide To Changing The Patterns Of Intimate Relationships by Harriet Lerner
*Codependent No More: How To Stop Controlling Others And Start Caring For Yourself by Melody Beattie
*The Last Lecture by Randy Pausch
Thursday, June 7, 2012
Bonus Ab Finisher
7 Minute Belly Blasting Ab Finisher Circuit
(Perform each of the following for 30 seconds each twice through post workout.)
*Forearm Plank Jacks
*Forearm Spiderman Planks
*Push Up Plank Scissors
*Forearm Twisting Planks
*Forearm Diagonal Spiderman Planks
*Plank Moguls
*Boat-Canoe-Bail Boat Twist
Need some help with the moves? Just send me an e-mail, and I'll help you out ;-) cagib1@charter.net
(Perform each of the following for 30 seconds each twice through post workout.)
*Forearm Plank Jacks
*Forearm Spiderman Planks
*Push Up Plank Scissors
*Forearm Twisting Planks
*Forearm Diagonal Spiderman Planks
*Plank Moguls
*Boat-Canoe-Bail Boat Twist
Need some help with the moves? Just send me an e-mail, and I'll help you out ;-) cagib1@charter.net
Wednesday, June 6, 2012
Core Sense
Concentrating just on crunches and your rectus abdominis to reduce your fluffy center and get a six pack just won't work!!! Why, you may ask? First of all you cannot spot reduce your trouble areas. Second, your abs are mostly a result of how clean you eat. And finally, your ab work needs to address all of your core muscles and not just one set (the rectus abdominis).
Tips To Keep In Mind:
1) Be sure and pair your abs exercises with lower back work to balance out and address your whole core.
2) Always engage your core during your daily activities as well as during every strength training activity you do.
3) Flexing moves such as crunches target your rectus abdominis. Planks address your core stability. Rotational movements such as twisting lunges target your obliques.
"Don't let age dictate what you can and can't do for abs training. Let your ability dictate that."
~Tosca Reno
Tips To Keep In Mind:
1) Be sure and pair your abs exercises with lower back work to balance out and address your whole core.
2) Always engage your core during your daily activities as well as during every strength training activity you do.
3) Flexing moves such as crunches target your rectus abdominis. Planks address your core stability. Rotational movements such as twisting lunges target your obliques.
"Don't let age dictate what you can and can't do for abs training. Let your ability dictate that."
~Tosca Reno
National Running Day!
It's National Running Day so get out and have a jog. Thanks to the heads up from a running inspiration, I know about this link to log your run today as well as save on race registrations: runrocknroll.competitor.com/national-running-day For today only, save on a race, log your run, and be inspired! Thanks Amber ;-)
Tuesday, June 5, 2012
Take A Deep Breath -- Diaphragmatic Breathing
Aside from the stress relief, did you know that breathing deeply can help cut your levels of the stress hormone cortisol? What about that yawning excessively or during exercise can be indicative of poor breathing practices? Did you know that dysfunctional breathing can contribute to poor core stability, neck and shoulder pain, and/or postural distortion?
"Diaphragmatic breathing is a pattern of expiration and inspiration in which the diaphragm does most of the ventilatory work." (IDEA Fitness Journal, March 2012) One of the best descriptions of correct, diaphragmatic breathing is found in Natural Healing Wisdom and Know-How compiled by Amy Rost. Following is an excerpt (for more than an excerpt or for the various descriptions on breathing exercises, be sure and check out a copy).
"Place one hand just below the rib cage (above the stomach). Take a deep breath, and as you inhale, notice the movement of your hand. Does it move in or out? Does it move at all? If you breathed properly, your hand moved outward. Be aware of how deeply you breathe.
We have been taught to hold our stomach in and our chest out. Unfortunately, this posture inhibits healthful breathing. In proper breathing, the diaphragm (the muscle that separates the lung cavity from the abdominal cavity) moves slightly down to create a vacuum in the lung cavity. As a result of the downward movement, the abdomen is forced forward.
Imagine that your lungs are divided into three parts. The deep, full breath begins with the diaphragm moving downward and the lowest part of the lungs filling with air; the middle part fills; then the chest expands; and finally the upper part of the lungs fills with air. The shoulders may move slightly upward. Take another deep breath and try to imagine this progression. Is this the way you usually breathe?" (First, Breathe... by L. John Mason, Ph.D.)
Strike a pose, do some Yoga, or just meditate....However you get in the practice of taking time out to breathe (and eventually, naturally breathe throughout your day), try to take at least 5 to 15 minutes of a "breather" each and every day!
"Diaphragmatic breathing is a pattern of expiration and inspiration in which the diaphragm does most of the ventilatory work." (IDEA Fitness Journal, March 2012) One of the best descriptions of correct, diaphragmatic breathing is found in Natural Healing Wisdom and Know-How compiled by Amy Rost. Following is an excerpt (for more than an excerpt or for the various descriptions on breathing exercises, be sure and check out a copy).
"Place one hand just below the rib cage (above the stomach). Take a deep breath, and as you inhale, notice the movement of your hand. Does it move in or out? Does it move at all? If you breathed properly, your hand moved outward. Be aware of how deeply you breathe.
We have been taught to hold our stomach in and our chest out. Unfortunately, this posture inhibits healthful breathing. In proper breathing, the diaphragm (the muscle that separates the lung cavity from the abdominal cavity) moves slightly down to create a vacuum in the lung cavity. As a result of the downward movement, the abdomen is forced forward.
Imagine that your lungs are divided into three parts. The deep, full breath begins with the diaphragm moving downward and the lowest part of the lungs filling with air; the middle part fills; then the chest expands; and finally the upper part of the lungs fills with air. The shoulders may move slightly upward. Take another deep breath and try to imagine this progression. Is this the way you usually breathe?" (First, Breathe... by L. John Mason, Ph.D.)
Strike a pose, do some Yoga, or just meditate....However you get in the practice of taking time out to breathe (and eventually, naturally breathe throughout your day), try to take at least 5 to 15 minutes of a "breather" each and every day!
Monday, June 4, 2012
Monday Inspiration
"Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it?" ~Caroline Myss
"When God pushes you to the edge of difficulty, Trust Him fully, because two things can happen--either He will catch you when you fall or He will teach you how to fly!" ~Amanda R on Facebook
"Activity does not equal Achievement. Activity is doing. Achievement is moving closer to your objective." ~Holly Rigsby
"When God pushes you to the edge of difficulty, Trust Him fully, because two things can happen--either He will catch you when you fall or He will teach you how to fly!" ~Amanda R on Facebook
"Activity does not equal Achievement. Activity is doing. Achievement is moving closer to your objective." ~Holly Rigsby
Friday, June 1, 2012
June Inspiration!
It's June! New Free Monthly Workout is posted, so check it out and mark your calendars for June 16th! Be Inspired & Get Fit!!!!!
Intensity Is Key
5th Mini Challenge 6/1/12 - 6/14/12 Burpees and Hula Hooping ;-)
Say what? Yeah, that's right, this 5th Mini-Challenge is a twofer! Between 6/1/12 and 6/14/12 you will get a whopping bunch of points for this two week mini-challenge. You will get as many opportunities to do this challenge as you have the core for it!
Burpees will be for 15 minute Intervals (45 seconds of Burpees, 30 seconds of Active Recovery for 12 rounds=15 minutes). We are talking just basic, simple, Burpee Thrusters, so nothing fancy or complicated here (no added push up or jacks or anything else other than the thrusters themselves). You will do as many as you can for the 12 rounds. I suggest counting each round and writing your total down during your active recovery period rather than trying to do math or remember a number while you do each round.....your brain tends to not function so well by round 3 ;-) We will keep the math simple too....For every 15 minute Interval, you will get the following set of points:
*If you are able to get 50 Burpees done in 12 rounds, give yourself 25 points.
*If you are able to get between 51-85 Burpees done in 12 rounds, give yourself 50 points.
*If you are able to get between 86-100 Burpees done in 12 rounds, give yourself 100 points.
*If you are able to get between 101-125 Burpees done in 12 rounds, give yourself 150 points.
*If you are able to get between 126-150 Burpees done in 12 rounds, give yourself 175 points.
*If you are able to get between 151-175 Burpees done in 12 rounds, give yourself 200 points.
*If you are able to get between 176-200 Burpees done in 12 rounds, give yourself 250 points.
*If you are able to get between 201-225 Burpees done in 12 rounds, give yourself 300 points.
*If you are able to get over 225 Burpees done in 12 rounds, give yourself 500 points.
-----(total possible max points 7,000)
Hula Hooping is an awesome core builder, so for the next two weeks see if you can do what seemed so effortless when we were kids. You can get a very basic hoop at WalMart for $3-$5, so you don't have to invest in the expensive online ones to benefit. Don't give up just because it won't stay up....just like anything that is difficult...it will take practice and patience! You will do anywhere between 1-5 minutes to get points:
*For every full minute you are able to keep the hula hoop in motion around your center without dropping, give yourself 30 points.
*For every two full minutes you are able to keep the hula hoop in motion around your center without dropping, give yourself 50 points.
*For every three full minutes you are able to keep the hula hoop in motion around your center without dropping, give yourself 75 points.
*For every four full minutes you are able to keep the hula hoop in motion around your center without dropping, give yourself 125 points.
*For every five full minutes you are able to keep the hula hoop in motion around your center without dropping, give yourself 150 points.
-----(total possible max points 3,000)
Say what? Yeah, that's right, this 5th Mini-Challenge is a twofer! Between 6/1/12 and 6/14/12 you will get a whopping bunch of points for this two week mini-challenge. You will get as many opportunities to do this challenge as you have the core for it!
Burpees will be for 15 minute Intervals (45 seconds of Burpees, 30 seconds of Active Recovery for 12 rounds=15 minutes). We are talking just basic, simple, Burpee Thrusters, so nothing fancy or complicated here (no added push up or jacks or anything else other than the thrusters themselves). You will do as many as you can for the 12 rounds. I suggest counting each round and writing your total down during your active recovery period rather than trying to do math or remember a number while you do each round.....your brain tends to not function so well by round 3 ;-) We will keep the math simple too....For every 15 minute Interval, you will get the following set of points:
*If you are able to get 50 Burpees done in 12 rounds, give yourself 25 points.
*If you are able to get between 51-85 Burpees done in 12 rounds, give yourself 50 points.
*If you are able to get between 86-100 Burpees done in 12 rounds, give yourself 100 points.
*If you are able to get between 101-125 Burpees done in 12 rounds, give yourself 150 points.
*If you are able to get between 126-150 Burpees done in 12 rounds, give yourself 175 points.
*If you are able to get between 151-175 Burpees done in 12 rounds, give yourself 200 points.
*If you are able to get between 176-200 Burpees done in 12 rounds, give yourself 250 points.
*If you are able to get between 201-225 Burpees done in 12 rounds, give yourself 300 points.
*If you are able to get over 225 Burpees done in 12 rounds, give yourself 500 points.
-----(total possible max points 7,000)
Hula Hooping is an awesome core builder, so for the next two weeks see if you can do what seemed so effortless when we were kids. You can get a very basic hoop at WalMart for $3-$5, so you don't have to invest in the expensive online ones to benefit. Don't give up just because it won't stay up....just like anything that is difficult...it will take practice and patience! You will do anywhere between 1-5 minutes to get points:
*For every full minute you are able to keep the hula hoop in motion around your center without dropping, give yourself 30 points.
*For every two full minutes you are able to keep the hula hoop in motion around your center without dropping, give yourself 50 points.
*For every three full minutes you are able to keep the hula hoop in motion around your center without dropping, give yourself 75 points.
*For every four full minutes you are able to keep the hula hoop in motion around your center without dropping, give yourself 125 points.
*For every five full minutes you are able to keep the hula hoop in motion around your center without dropping, give yourself 150 points.
-----(total possible max points 3,000)
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