tag:blogger.com,1999:blog-88869599396943782602024-03-14T09:30:16.770-07:00Fit 2 Inspire A healthy lifestyle blog by ACE Certified Group Exercise Trainer.Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.comBlogger29125tag:blogger.com,1999:blog-8886959939694378260.post-56693803341406322332014-11-14T08:26:00.001-08:002014-11-14T08:26:32.760-08:00Ask a Trainer: Should you workout if you're sore?<div class="separator" style="clear: both; text-align: center;">
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A question I get from many clients....should I workout if I'm super sore? Is there anything I can do to lessen the soreness or prevent the soreness?<br />
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For many, some delayed onset muscle soreness (soreness that occurs 24-72 hours after a workout) is a welcome sign that you exercised intensely and even considered a "badge of honor" for some. It's your body's way of repairing and building muscle and recovering. It's totally OK to workout while sore, but here are some general guidelines.<br />
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<b><u>What to do if you're sore.</u></b><br />
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My advice if you are already sore from a previous workout - you may engage in light to moderate steady-state cardio (walking, jogging, dancing, yoga etc.) or light to moderate strength training, as long as you aren't experiencing severe pain. Muscle soreness typically begins to fade when you start moving the muscles during light cardio. If pain increases, stop immediately. Don't do any HIIT training or sprinting or heavy lifting if you are super sore. For example, if your legs are very sore from an intense barre class, don't do any leg-focused work the day or two after, but instead go for a walk or light jog, do gentle yoga, or upper body exercises.<br />
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However, I always encourage you to listen to your body. If you are just so tired and fatigued from a previous day's workout, take a rest day. There's no harm in that! It's typically recommended to avoid taking more than three days off in a row from some form of exercising (unless you have an illness or medical problem).<br />
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<b><u>Mitigating soreness.</u></b><br />
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If you are already sore, the best thing for you to do is to avoid sitting for long periods of time. Sitting can stiffen the muscles and intensify the feelings of soreness. Getting up frequently to walk, helps a lot. Drinking plenty of fluids also helps in muscle repair. Some folks find an over-the-counter anti-inflammatory like Advil helps, or topical muscle creams like Bengay, and even applying heat to the sore area. Foam rolling involves using a foam roller or tennis ball and rubbing your sore muscle on the device to work out the knots and tissues. This is painful, but extremely effective. You can find tons of <a href="http://www.youtube.com/results?search_query=foam+rolling">foam rolling videos</a> and how-to's on <a href="http://www.youtube.com/results?search_query=foam+rolling">YouTube</a>. These are all effective methods to lessening the intensity or duration of muscle soreness.<br />
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<b><u>Can I prevent soreness?</u></b><br />
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There are a few ways you can try to prevent or lessen soreness. The best way is to do a cardio warm up prior to working out. Have you heard the old analogy that cold taffy breaks, but warm taffy bends? Same thing with muscles. Warm muscles that are properly warmed up are less likely to get injured.<br />
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We also tend to get sore when we are working muscles in a way we haven't done in awhile. I am always amazed when I start out an 8-week Tabata program because I ALWAYS get sore the first week. Every. Single. Time. I've taught it about 6 times the past two years! And I always exercise between 8 week programs, so it's not like I completely stop exercising. But because my body isn't used to doing those specific exercises, in those specific orders, I usually get sore from the first week of class and after that, my body adapts and I don't get sore anymore.<br />
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Nutrition is also a big key. Pre-workout, you should have a serving of carbs/protein an hour or two prior to working out to fuel muscle tissues. Post-workout, it's very important that you get a ratio of 2 carbs to 1 protein, 30 minutes to an hour after working out. If you wait to eat longer than an hour, the benefits diminish. Eating after a workout helps your body repair muscles. Staying properly hydrated helps as well. But it's important to note that nutrition does not always completely prevent soreness.<br />
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<b><u>Muscle Soreness Versus Muscle Pain.</u></b><br />
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There's a big difference between being sore and having an injury causing pain. Many beginners to exercise don't know the difference. Here's a handy table I found at <a href="http://www.moveforwardpt.com/Resources/Detail.aspx?cid=1d04bab9-44f2-44d7-b510-7337125c88e9#.VGYozfnF9Zs">MoveForwardPT.com</a>. If you feel you may have an injury, it's important to see a doctor.<br />
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Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-6466018463010673402014-11-09T19:19:00.005-08:002014-11-09T19:19:55.236-08:00Quick and Easy Energy Bites<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEganP-DODEAy3OGvafQI9sFG5u3m_f36lJ9h404qNnHu0REwSuETZIMm9ebcmXGt8l12vKAmkKnRETOmSHU4068ov__9Hv0WKEr3x-FlYPSy-lQrm2RG3l8zibmfCegSpPY2baedtA_pVc/s1600/energy+balls.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEganP-DODEAy3OGvafQI9sFG5u3m_f36lJ9h404qNnHu0REwSuETZIMm9ebcmXGt8l12vKAmkKnRETOmSHU4068ov__9Hv0WKEr3x-FlYPSy-lQrm2RG3l8zibmfCegSpPY2baedtA_pVc/s1600/energy+balls.jpg" height="253" width="400" /></a></div>
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;"></span><br />
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;"><br /></span>
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;"><br /></span>
These are delicious and kids like them too!<br />
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;"><br /></span>
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;">ENERGY BITES</span><br />
<br style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;" /><span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;">1 c old fashioned oats</span><br style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;" /><span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;">1/2 c peanut butter (natural no added sugar)</span><br style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;" /><span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;">1/3 c honey</span><br style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;" /><span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;">Dark chocolate chips</span><br style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;" /><br style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;" /><span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;">Mix and chill or freeze! Try adding protein powder, coconut, or chia seeds.</span><br />
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 20px;"><br /></span>Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-73507244944452875432014-06-05T10:04:00.000-07:002014-06-05T10:04:23.712-07:00How many calories do you need?<div class="MsoNormal" style="margin-bottom: 6pt;">
<strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">In order to lose weight, your calorie intake must be less than your total daily calories burned. In order to figure that number out, you'll need to start by calculating your resting metabolic rate.</span></strong></div>
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<strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;"><br /></span></strong></div>
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<strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">The following info is from ACEfitness.org, the American Council on Exercise.</span></strong></div>
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<strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;"><br /></span></strong></div>
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<span style="background-color: #f3f3f3;"><strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">What
Is Resting Metabolic Rate? </span></strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;"> <o:p></o:p></span></span></div>
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<span style="background-color: #f3f3f3; color: #292929; font-family: Verdana, sans-serif; font-size: 9pt;">BMR
and RMR are estimates of how many calories you would burn if you were to do
nothing but rest for 24 hours. They represent the minimum amount of energy
required to keep your body functioning, including your heart beating, lungs
breathing, and body temperature normal.<o:p></o:p></span></div>
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<li class="MsoNormal" style="color: #292929; margin-bottom: 6pt;"><span style="background-color: #f3f3f3; font-family: Verdana, sans-serif; font-size: 9pt;">BMR stands for Basal Metabolic Rate,
and is synonymous with Basal Energy Expenditure or BEE. BMR measurements
are typically taken in a darkened room upon waking after 8 hours of sleep;
12 hours of fasting to ensure that the digestive system is inactive; and
with the subject resting in a reclining position.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #292929; margin-bottom: 6pt;"><span style="background-color: #f3f3f3; font-family: Verdana, sans-serif; font-size: 9pt;">RMR stands for Resting Metabolic Rate,
and is synonymous with Resting Energy Expenditure or REE. RMR measurements
are typically taken under less restricted conditions than BMR, and do not
require that the subject spend the night sleeping in the test facility
prior to testing.<o:p></o:p></span></li>
</ul>
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<strong><span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">These
are used to determine your Total Daily Energy Expenditure <o:p></o:p></span></strong></div>
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<span style="background-color: #f3f3f3;"><strong><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt;">TDEE
= RMR + TEF + NEAT + EPOC + Ex </span></strong><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt;"><o:p></o:p></span></span></div>
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<span style="background-color: #f3f3f3;"><strong><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt;">How Do I Calculate RMR?</span></strong><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt;"><o:p></o:p></span></span></div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin: 0in 0in 6pt;">
<span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">There are two main ways to determine how many calories you burn
in a given day. A relatively accurate (but more difficult) method is called
indirect calorimetry, which uses expired gases to calculate the amounts and
types of fuel being utilized. <o:p></o:p></span></div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin: 0in 0in 6pt;">
<span style="background-color: #f3f3f3;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">A less accurate, but much easier, method for
determining RMR is to use one of several different formulas. Keep in mind,
however, that some sources claim these formulas can be off by as much as 1,000
calories, with the majority of error or variation occurring in the calculation
of daily energy expenditure. Several websites, including<span class="apple-converted-space"> </span></span><a href="http://www.health-calc.com/diet/energy-expenditure-advanced" style="cursor: pointer; outline: none;" target="_blank"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #00467f; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">Health-calc,</span></a><span class="apple-converted-space"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;"> </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">make it possible to more accurately record daily activity,
which can increase the accuracy of the RMR calculation.</span><o:p></o:p></span></span></div>
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<span style="background-color: #f3f3f3;"><strong><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt;">RMR Formulas in Action</span></strong><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt;"><o:p></o:p></span></span></div>
<div style="margin: 0in 0in 6pt;">
<span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">Following are sample calculations for a 48-year-old woman who is
165 cm (5’5”) and weighs 75 kg (165 lb) using several popular RMR
equations. <o:p></o:p></span></div>
<div style="margin: 0in 0in 6pt;">
<span style="background-color: #f3f3f3;"><strong><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt;">* Revised Harris-Benedict BMR Equations</span></strong><span class="apple-converted-space"><b><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt;"> </span></b></span><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt;">(calories/day):<br />
Male: (88.4 + 13.4 x weight) + (4.8 x height) – (5.68 x age)<br />
Female: (447.6 + 9.25 x weight) + (3.10 x height) – (4.33 x age)<br />
<em>weight in kilograms,
height in centimeters, age in years</em><br />
Sample: 447.6 + 9.25 x 75 + 3.10 x 165 =<strong> 1,444
calories</strong><o:p></o:p></span></span></div>
<div style="margin: 0in 0in 6pt;">
<span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">* A more accurate formula is the <strong>Mifflin-St Jeor Equation</strong>(calories/day):<o:p></o:p></span></div>
<div style="margin: 0in 0in 6pt;">
<span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">Male: 9.99 x weight + 6.25 x height – 4.92 x age + 5<br />
Female: 9.99 x weight + 6.25 x height – 4.92 x age – 161<br />
<em>weight in kilograms,
height in centimeters, age in years</em><br />
Sample: 749.25 + 1031.25 – 236.16 =<span class="apple-converted-space"> </span><strong>1,544.34 calories</strong><o:p></o:p></span></div>
<div style="margin: 0in 0in 6pt;">
<span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">For highly athletic clients, the <strong>Katch-McArdle equation </strong>(BMR) and
the <strong>Cunningham
equation </strong>(RMR) are better because they consider lean
muscle mass. <o:p></o:p></span></div>
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<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 6pt;">
<span style="background-color: #f3f3f3;"><strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">What is TDEE and why is it important?</span></strong><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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<span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">Exercise is easily the most adjustable variable in total daily
energy expenditure. Some sedentary people expend just a little bit above their
RMR in a given day, while others can more than double it. The following list
defines various activity levels and applies an “activity factor” that can be
multiplied by BMR or RMR to calculate TDEE. <o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin: 0in 0in 6pt 22.5pt; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="background-color: #f3f3f3;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><b><i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Sedentary —</span></i></b><i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> desk
job and little to no exercise (multiply by 1.2)</span></i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="background-color: #f3f3f3;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><b><i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Lightly Active —</span></i></b><i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> light
exercise/sports 1–3 days/week (multiply by 1.375)</span></i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="background-color: #f3f3f3;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><b><i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Moderately Active —</span></i></b><i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> moderate
exercise/sports 3–5 days/week (multiply by 1.55)</span></i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="background-color: #f3f3f3;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><b><i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Very Active —</span></i></b><i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> hard
exercise/sports 6–7 days/week (multiply by 1.725)</span></i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="background-color: #f3f3f3;"><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><b><i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Extremely Active —</span></i></b><i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> hard
daily exercise/sports and physical job or training (multiply by 1.9) </span></i><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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<span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">So for our 48 year old woman – if she is lightly active (maybe
she walks 3 days a week) we would multiply her RMR by 1.375 or 1544.35 x 1.375 = 2123 total daily energy
expenditure. So our lady can consume 2123 calories per day to maintain weight.
She should subtract 500 per day if she wants to lose a 1lb per week.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 6pt;">
<span style="background-color: #f3f3f3;"><b><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">What Variables Affect Metabolic Rate?</span></b><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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<span style="background-color: #f3f3f3; font-family: 'Trebuchet MS', sans-serif;">You might find a few observations
about them interesting:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-bottom: 6pt; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="background-color: #f3f3f3;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><span style="font-family: "Trebuchet MS","sans-serif";">When
your age goes up, your BMR and RMR go down.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: 6pt; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="background-color: #f3f3f3;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><span style="font-family: "Trebuchet MS","sans-serif";">When
your height goes down, your BMR and RMR go down.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-bottom: 6pt; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="background-color: #f3f3f3;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><span style="font-family: "Trebuchet MS","sans-serif";">When
your weight goes down, your BMR and RMR go down.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 6pt;">
<span style="background-color: #f3f3f3; font-family: 'Trebuchet MS', sans-serif;">This means that as you get
older, shorter, and lose weight, your BMR and RMR will go down and <b>you will</b> <b>need to eat less or exercise more to maintain your current weight</b>.
Oh my, it's tough getting old. At least as we get older we get wiser. Well,
hopefully.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 6pt;">
<strong><span style="background-attachment: initial; background-clip: initial; background-color: #f3f3f3; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">What
Are the Best Exercises For Raising Metabolic Rate and Losing Weight?<o:p></o:p></span></strong></div>
<div class="MsoNormal" style="margin-bottom: 6pt;">
<span style="background-color: #f3f3f3;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">Unfortunately, this question does not have one simple answer
and research has shown conflicting results (Connolly, Romano and Patruno,
1999). Currently, high-intensity interval training (HIIT) appears to be a
leading contender for the title of best RMR enhancer, and the exercises that
build muscle (i.e., resistance training) are believed to have the greatest
effect on the resting metabolic rate. It is worth noting that hypertrophy-focused
workouts, with high resistance to maximize muscle building, don’t burn a high
number of calories and, likewise, the EPOC is small. A proper HIIT approach,
however, which involves raising the heart rate and calorie expenditure to a
high level and results in a significant EPOC, may be one of the most effective
methods of increasing RMR. </span><o:p></o:p></span></div>
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<br /></div>
<div style="line-height: 12.0pt; margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="background-color: #f3f3f3;"><strong><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt;">What Does Reducing Caloric Intake Do to RMR?</span></strong><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 10.5pt;"><o:p></o:p></span></span></div>
<div style="line-height: 12pt; margin: 0in 0in 7.5pt;">
<span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 10.5pt;">For a personal trying to lose body fat, one of the worst things
he or she can do is cause a major drop in RMR by fasting from eating. Studies
show that RMR can often be maintained on very-low-calorie diets (VLCD) when
sufficient exercise is sustained (van Dale, Saris and ten Hoor, 1990). However,
if an individual goes on a VLCD without exercise, RMR will be reduced dramatically
and muscle tissue will likely be catabolized as a source of protein for ketosis
to occur. Therefore, to achieve weight loss while also maintaining RMR, calorie
intake should be reduced by no more than 500 calories per day, while exercise
expenditure should be account for approximately 250 to 1000 calories per
day. <o:p></o:p></span></div>
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<br /></div>
<div align="center" style="margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; mso-line-height-alt: 12.0pt; text-align: center;">
<span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 14pt;">Skip the mathwork and figure your TDEE out at <a href="http://iifym.com/tdee-calculator/">http://iifym.com/tdee-calculator/</a><o:p></o:p></span></div>
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<br /></div>
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<strong><span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 9pt;">References<o:p></o:p></span></strong></div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 12pt; margin: 0in 0in 7.5pt;">
<span style="background-color: #f3f3f3;"><strong><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-size: 10.5pt;">www.acefitness.org</span></strong><span style="color: #333333; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-size: 10.5pt;"><o:p></o:p></span></span></div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 12pt; margin: 0in 0in 7.5pt;">
<span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 9pt;">Connolly,
J. Romano, T. and Patruno, M. (1999). Effects of dieting and exercise on
resting metabolic rate and implications for weight management.<em>Family Practice,</em><span class="apple-converted-space"><i> </i></span>16, 2, 196–201.<o:p></o:p></span></div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 12pt; margin: 0in 0in 7.5pt;">
<span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 9pt;">Johnstone,
A.M. et al. (2005). Factors influencing variation in basal metabolic rate
include fat-free mass, fat mass, age and circulating thyroxine, but not sex,
circulating leptin or triiodothyronine.<span class="apple-converted-space"> </span><em>American Journal of Clinical
Nutrition,</em><span class="apple-converted-space"><i> </i></span>82,
5, 941–948.<o:p></o:p></span></div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 12pt; margin: 0in 0in 7.5pt;">
<span style="background-color: #f3f3f3; color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 9pt;">van
Dale, D., Saris, W.H., ten Hoor, F. (1990). Weight maintenance and resting
metabolic rate 18–40 months after a diet/exercise treatment.<span class="apple-converted-space"> </span><em>International
Journal of Obesity,</em> 14, 4, 347–359.<o:p></o:p></span></div>
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<br /></div>
Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-91217622785100873632014-06-02T05:00:00.000-07:002014-06-02T05:00:02.381-07:00My Favorite Things This SummerWhat I'm loving lately...<br />
<br />
<a href="http://www.kohls.com/product/prd-1586089/fila-cross-trainers-women.jsp">Fila Crosstrainers for Women at Kohl's</a><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9UlH49FuS5SoDtkqZ92wKvGHoqymSKVpDPZQX5VnhDi055soSksSIKH5QekjlXNDGrAc-Z9RfMp4p8JHpVXjrTbzlK9pklLrKFzHbfTBm2Qt4FSpO7tKpkLQJck-0BYW-x67eG1AL7Do/s1600/filas.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9UlH49FuS5SoDtkqZ92wKvGHoqymSKVpDPZQX5VnhDi055soSksSIKH5QekjlXNDGrAc-Z9RfMp4p8JHpVXjrTbzlK9pklLrKFzHbfTBm2Qt4FSpO7tKpkLQJck-0BYW-x67eG1AL7Do/s1600/filas.JPG" height="200" width="178" /></a></div>
<br />
I got these shoes for only $12 because I had a $25 gift card and a coupon. Can't beat that!<br />
What I love about them:<br />
<br />
<ul>
<li>Lightweight</li>
<li>Minimalist feel, but still has some support and heel drop</li>
<li>Memory foam (very comfy)</li>
<li>Wider toebox</li>
<li>Easy to jump, do kettlebells, weightlift, and even run in</li>
</ul>
<div>
<br /></div>
<div>
Thirty-One Gifts Gym Tote</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwdJNdY06SlKiQE3PGrfTVfRFOhJiDHcE5xzXeO16EeU8uiWLTk1wvntIukoEbXSePjB_x1CIGWpDU_7OnuY0X8o3jH8TaVBuQMQLvvqU4zggvX_GlBapvj0ERLkVpP1RB0TPdukfKIaI/s1600/Thirty-One-All-Pro-Tote-Graffiti-Dot.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwdJNdY06SlKiQE3PGrfTVfRFOhJiDHcE5xzXeO16EeU8uiWLTk1wvntIukoEbXSePjB_x1CIGWpDU_7OnuY0X8o3jH8TaVBuQMQLvvqU4zggvX_GlBapvj0ERLkVpP1RB0TPdukfKIaI/s1600/Thirty-One-All-Pro-Tote-Graffiti-Dot.jpg" height="200" width="200" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmRrZgPvJkkwUN8txUO_IMlMAv0DrrAhH5GbOkxq8vpxWFQEwr6ZMQ9hGwkha_KPYcQ3xiWelsS-kdDrA-mlXk77MUbSptN4yzvMz1m3Vy5yLXRhQ7kDhu9rFtwBWY5w25u6PkwRTGzwA/s1600/Thirty-One-All-Pro-Tote-Wet-Bag-Shoe-Storage.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmRrZgPvJkkwUN8txUO_IMlMAv0DrrAhH5GbOkxq8vpxWFQEwr6ZMQ9hGwkha_KPYcQ3xiWelsS-kdDrA-mlXk77MUbSptN4yzvMz1m3Vy5yLXRhQ7kDhu9rFtwBWY5w25u6PkwRTGzwA/s1600/Thirty-One-All-Pro-Tote-Wet-Bag-Shoe-Storage.jpg" height="133" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJOf9npVfrdOCFgQdZ8fFzOdsP8AFcm90EljRMfWYCwdG5cIqg600pNQZuvRemL3RN7nznlcUaIsOKAyTYDKY_7NbDqRdyijIP687J_OxK3FlYayyWMr72drH33IrzXOez4S1QDpSkIyk/s1600/Thirty-One-Gifts-All-Pro-Tote.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJOf9npVfrdOCFgQdZ8fFzOdsP8AFcm90EljRMfWYCwdG5cIqg600pNQZuvRemL3RN7nznlcUaIsOKAyTYDKY_7NbDqRdyijIP687J_OxK3FlYayyWMr72drH33IrzXOez4S1QDpSkIyk/s1600/Thirty-One-Gifts-All-Pro-Tote.jpg" height="200" width="151" /></a><br />
<div>
<br /></div>
<div>
I love this All-Pro-Tote I ordered from my friend <a href="https://www.mythirtyone.com/Semenchuk/">Christina who sells Thirty-One</a>. Of course, now that I go to her website, I can't find them for sale on there, so don't hate me if they are sold out or hostess exclusive! </div>
<div>
What I love about this bag:</div>
<div>
<ul>
<li>Holds a yoga mat</li>
<li>Separate compartment for your shoes or whatever you want to keep separate from other stuff</li>
<li>Jewelry holder inside</li>
<li>Waterbottle holder</li>
</ul>
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<a href="http://www.victoriassecret.com/bras/victorias-secret-pink/seamless-racerback-bra-pink?ProductID=189366&CatalogueType=OLS">Victoria's Secret Pink Racerback Sports Bra</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlaA9pBIWcFi2wYwVWNWR9-B9SDMriButM2nlclOQGzyJdVQi3g9CGlQdB5ZobAA-jSVCel8FG_cGTvkkVeyoEQbEH7y609-n3-1856csVpz8hdXV1_5gzt0AdSz-ljJScDaZVCdxQJ3s/s1600/V392408.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlaA9pBIWcFi2wYwVWNWR9-B9SDMriButM2nlclOQGzyJdVQi3g9CGlQdB5ZobAA-jSVCel8FG_cGTvkkVeyoEQbEH7y609-n3-1856csVpz8hdXV1_5gzt0AdSz-ljJScDaZVCdxQJ3s/s1600/V392408.jpg" height="200" width="149" /></a></div>
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This bra is one of many nice sports bras at Victoria's Secret. I like this one because of the fun honeycomb cutout on the straps.</div>
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What I like about this bra:</div>
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<ul>
<li>Padding for us small-chested gals who don't want to look like a 10 year-old boy while exercising!</li>
<li>Good quality, durable, washes well</li>
</ul>
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<a href="https://www.trxtraining.com/">TRX Home Suspension Kit</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoG__Ger1yx647m-j-3Shn8JbXs60nTTYKogd2ZQMPf3RL3VZXOkUPoKzuMQlRMvoKBiTAvD8pMlak7IXE8hJdg4bzv412qc66FfphGbN7ISbsr3UploLdWpTunXVFJSPxZYi3qF3zJOs/s1600/images+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoG__Ger1yx647m-j-3Shn8JbXs60nTTYKogd2ZQMPf3RL3VZXOkUPoKzuMQlRMvoKBiTAvD8pMlak7IXE8hJdg4bzv412qc66FfphGbN7ISbsr3UploLdWpTunXVFJSPxZYi3qF3zJOs/s1600/images+(1).jpg" /></a></div>
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I tried a TRX class in Albuquerque and really liked it, but not enough to get a gym membership or pay for the classes specifically. So...when I saw the kit on Groupon I bought it. I hang from my front door OR we also hang it outside from our tree. </div>
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What I like about TRX home kit:</div>
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<ul>
<li>Easy to store, easy to set up</li>
<li>Doesn't take up space like weights do</li>
<li>Different type of workout to supplement other activities </li>
<li>Tons of free videos/tutorials on how to use it online</li>
<li>Pretty much dummy-proof</li>
<li>The husband likes it and uses it too!</li>
</ul>
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Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-49406095045969264732014-05-31T16:31:00.000-07:002014-05-31T16:31:10.245-07:00Exercise DVD Review: Amy Dixon Raise Some BellI just started teaching kettlebell classes at the Dance Center and I am getting my certification next month, so I've been scowering the internet for Kettlebell workouts. One of the DVDs I ordered is <a href="http://www.amazon.com/Raise-Some-Bell-Ultimate-Kettlebell/dp/B00GNOFCZA">Amy Dixon's Raise Some Bell.</a><br />
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<tr><td class="tr-caption" style="text-align: center;">From Amazon.com</td></tr>
</tbody></table>
I love <a href="http://www.amazon.com/Breathless-Body-Ultimate-Calorie-Burn/dp/B004ZB92G8">Amy Dixon's Breathless Body workouts</a>, so I thought I'd try her kettlebell dvd. One thing I love about Amy's workouts is that they are HARD. No joke. Her breathless body workouts made me want to puke. In a good way, of course. Not everyone likes HARD. If you don't - I don't suggest her videos unless you are ok with modifying and taking longer breaks, less reps, etc.<br />
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The DVD is a 40 minute total body cardio/toning workout with the kettlebell. There is a kettlebell 101 segment if you want to learn proper form/holds. There is also a 10 minute Core segment.<br />
<br />
I have to admit, I couldn't really do the entire 40 minutes when I started. It is seriously hard. I used a 10lb bell at first and now I use a 15 for almost the entire thing. I do think it's a little more advanced, so if it's your first time using a kettlebell, I recommend <a href="http://www.amazon.com/Jillian-Michaels-Shred--Weights/dp/B003TJM69C/ref=sr_1_2?s=movies-tv&ie=UTF8&qid=1401578682&sr=1-2&keywords=jillian+michaels+kettlebells">Jillian Michael's Shred video</a> instead. I think that is more do-able for a beginner or someone new to kettlebell. However, if you've been using your bell for awhile and are ready to take it to the next level, Amy's your girl.<br />
<br />
One thing that made this video stand out was how high she gets your heartrate going with her moves. She incorporates a kettlebell burpee, lots of wood chops with the bell, and lots of great core work. I really enjoyed the high intensity of the video. Be ready to sweat and don't fret if you can't do the whole thing. The only move I really didn't like was the "around the world" type rotation where you are swinging the bell and doing a walking rotation at the same time. I feel like that move would invite injury and improper form for most kettlebell'ers/<br />
<br />
Overall, I would give this workout a 5 out of 5 stars! Great for midlevel to advanced kettlebell'ers, but probably not for a beginner.<br />
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<br />Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-23460159363804761142014-04-29T14:39:00.001-07:002014-04-29T14:39:13.867-07:00Activity Tracker Garmin Vivofit Review I bought a Garmin Vivofit last month as my activity tracker-of-choice and thought I'd give it a review for anyone thinking of getting an activity tracker or trying out the Garmin.<br />
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<b>What I love about the Vivofit:</b><br />
<br />
<ol>
<li>You don't have to charge it. Ever. Yep! It runs off a small watch battery that needs replacement every year or so. I really like this feature.</li>
<li>It measures your heart rate. I bought the version that came with a heart rate strap. This really comes in handy when running or biking and it also comes in handy when trying to accurately measure calorie burn.</li>
<li>The screen! I love that I can see at any point in time how many steps, distance, calories burned, heart rate, time, etc. I think this is a nice feature. </li>
<li>It's waterproof. I don't worry about taking it off for baths or dishes.</li>
<li>It's comfy and durable. </li>
</ol>
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<b>What is not so great about the Vivofit:</b></div>
<div>
<ol>
<li>The app is OK. Since I have the screen showing me my data, I find I hardly go into the app. It doesn't sync with MyFitness Pal for calorie tracking either.</li>
<li>The screen does not light up in the dark. It does show up pretty well in bright sun, but it is not backlit (hence the reason it has a battery that only needs replacing every year). I didn't mind this too much because I rarely needed it in dimly lit situations unless I was running in the dark at 5 AM. then I found I had to shine my phone light on it to see it.</li>
<li>The band itself. It pops off when I'm holding my 2 year old on my hip and carrying her around. I should probably just switch it to the other hand and this would probably take care of that problem. Otherwise it's easy to snap on and off.</li>
<li>It overestimates steps/distance. For me, I would measure out a 3 or 4 mile run and I noticed my Vivofit would say I went 4.25 miles. </li>
</ol>
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Overall, I am really happy with this purchase. While I realize this band may not be the perfect option for everyone, I do recommend it for those fitness junkies who want something that will work while running, biking, or swimming and enjoy using a heart rate monitor for training. I also recommend it for someone who needs a screen with data and wants a "no-fuss" tracker. I don't recommend it for someone just wanting a simple pedometer (there are cheaper options for that!) or someone who is an app junkie and likes to utilize apps and sync with different apps.</div>
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<div>
<b>What I learned about myself using this tracker:</b></div>
<div>
<ol>
<li>I don't get enough steps in most days on my own. While I do workout (and sometimes twice a day) I don't get close to the 10,000 steps a day without some thought and motivation. I typically get 5-6,000 steps if I don't exercise at all. If I do a Barre or Bootcamp class I get about 7,000. So I figured out that I either need to run OR make sure I walk for 30 min to 1 hr per day to get to 10,000. If I run 3+ miles I typically get 10,000 steps. If I do long distance it's more like 15k or even 20k.</li>
<li>My job (hospital community relations/marketing) requires a few hours a day on the computer. I have tried standing at my bar counter to at least avoid "sitting" so much during that time. In my perfect world I would buy a treadmill desk, but I don't see that happening soon!</li>
<li>I like the little red bar that "taunts" you to get up and move if you've been sitting too long. It's nice to have a friendly nudge to get your ass off the couch or out of the desk chair!</li>
</ol>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3xpZ5fr-SKMv_PWW5bioAWroTta62sHzwwhg9EKtorIIpKBK3tfncrlmwt_nUZjeOvs3XS6xhl-Y-N5DTWa1n-G_VhUlHBTMkRjlDcuN9BL7tVXdTw79myKddl3jH6vd5uwToiMWMVEI/s1600/garmin+vivofit.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3xpZ5fr-SKMv_PWW5bioAWroTta62sHzwwhg9EKtorIIpKBK3tfncrlmwt_nUZjeOvs3XS6xhl-Y-N5DTWa1n-G_VhUlHBTMkRjlDcuN9BL7tVXdTw79myKddl3jH6vd5uwToiMWMVEI/s1600/garmin+vivofit.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Comes in Black, Blue, Purple, Teal, & Gray</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirtA_o2yKVcmfq_nQnz2bsrXQvNL8qqVfYyVsZrEqngMpHQ1FiVTZSpijIdAq19ifnn4NgUnqy39f8SLyY-HMSd7yNMZTKiMG1sZVq2xrogkTjvCS_71gfH9Bq1AJ_9aMcShQlyaFdTno/s1600/IMG_1721.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirtA_o2yKVcmfq_nQnz2bsrXQvNL8qqVfYyVsZrEqngMpHQ1FiVTZSpijIdAq19ifnn4NgUnqy39f8SLyY-HMSd7yNMZTKiMG1sZVq2xrogkTjvCS_71gfH9Bq1AJ_9aMcShQlyaFdTno/s1600/IMG_1721.JPG" height="320" width="238" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My Vivofit showing almost 20,000 steps after a long day of double workouts and painting my den!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguXah87ztMLMHgsofl-_N7j46NGUG-oACW2kvThnn_7GHxwkgJRn-inKa7MDpxZjgaQN8G4AE2qvZZLMCekvhtEpivsNa5X3IyzoEX5JQGRRHL8Mk-F_wrNMIOZdmMZltq00ISjCnhL0U/s1600/activetrackers.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguXah87ztMLMHgsofl-_N7j46NGUG-oACW2kvThnn_7GHxwkgJRn-inKa7MDpxZjgaQN8G4AE2qvZZLMCekvhtEpivsNa5X3IyzoEX5JQGRRHL8Mk-F_wrNMIOZdmMZltq00ISjCnhL0U/s1600/activetrackers.jpg" height="179" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vivofit in teal with two other trackers.</td></tr>
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<br />Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-36042989583668271872014-04-11T10:46:00.000-07:002014-04-11T10:46:45.946-07:00The Mommy Tummy - Healing Diastasis RectiI have several post-partum and pregnant clients, so I thought addressing the topic of the "mommy pooch" aka "diastasis recti" would be very helpful for pretty much any woman who has ever given birth (or will be giving birth).<br />
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What is diastasis recti? It's basically a separation down the midline of your ab muscles (rectus abdominis). See the lovely figure below. (Don't you just love how the pregnant lady's boobs went to hell in the illustration?)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-hnDmarkF4PcWwhan86wL30Ihhz-6QNxH0LAmlfF-Mw9UsJqDbBPeX2UpBihuz2kEUi3yxRGFTDOL0N-2sBhMzmYDZiqTh2RwZcgbjbfsu05ROK1cZlfqxwqmnv4DCxVH7ptSY0dxcdc/s1600/Diastasis-Illustration.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-hnDmarkF4PcWwhan86wL30Ihhz-6QNxH0LAmlfF-Mw9UsJqDbBPeX2UpBihuz2kEUi3yxRGFTDOL0N-2sBhMzmYDZiqTh2RwZcgbjbfsu05ROK1cZlfqxwqmnv4DCxVH7ptSY0dxcdc/s1600/Diastasis-Illustration.jpg" /></a></div>
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<b><span style="font-size: large;">How do you know if you have a diastasis recti? </span></b><br />
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STEP 1: Lie on your back with knees bent<br />
STEP 2: Place two fingers in the center of your belly, just above the belly button, pointing towards your toes.<br />
STEP 3: Try to relax your abs and lift your head off the floor. (keeping abs as relaxed as possible will give you a more accurate reading, while squeezing abs tight will make the gap seem smaller)<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxor4y5ZtTe9bLWnu0b2tlrYCu7ABQ-gAaINAkIn2g49xubhFd41MV7Z0ZYiQETSwJT72WT7xMC6l4CUFQCjRfMdG1AHdQW8MpYOP-Xxf99h2my0UBY9KiRPHKe7muIyNeDmoYa7An05o/s1600/diastasis-1-300x199.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxor4y5ZtTe9bLWnu0b2tlrYCu7ABQ-gAaINAkIn2g49xubhFd41MV7Z0ZYiQETSwJT72WT7xMC6l4CUFQCjRfMdG1AHdQW8MpYOP-Xxf99h2my0UBY9KiRPHKe7muIyNeDmoYa7An05o/s1600/diastasis-1-300x199.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="http://www.dailyhiit.com/hiit-blog/hiit-life/pregnancy-motherhood/diastasis-recti-properly-train-strengthen-core-flat-abs/">Daily HIIT Blog</a></td></tr>
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If you have a separation of 1 finger, you don't have an issue. If you have 2-2.5 or larger (some women have 3 finger and 4 finger separations), it's considered problematic.<br />
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Personally, after I had my babies, I had a separation of 2.5 fingers. I have gotten it down to 1.5 but would still like to close the gap further.<br />
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Women who haven't given birth in YEARS can still have a diastasis recti and it still can be healed years later!<br />
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<b><span style="font-size: large;">If you have this condition - STOP crunching immediately!</span></b><br />
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Women with diastasis recti larger than 2 fingers should not crunch. It actually can make your gap worse. Other exercises to avoid: planks, pushups on the floor, burpees, yoga poses like "cow pose" that extend the abs.<br />
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I know what you're thinking - that sucks! But, don't despair, there are several modifications and exercise to help improve the diastsis recti. First off, several exercises we do in my classes help strengthen the core without aggravating this condition - think squats, wall sits, lunges, cardio intervals, arm sculpting with weights.<br />
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<b><br /></b>
<b>GOOD EXERCISES TO START HEALING (some can be done during pregnancy)</b><br />
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1. <i>Tummy vaccum </i>- laying on your back in crunch position, knees bent, suck your tummy in while taking a deep breath in and squeeze. Don't hold your breath but hold the squeeze for 5-10 seconds. Do 5 - 12 reps. Do these kneeling if pregnant past the first trimester.<br />
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2. <i>Flat back holds</i> - on all fours, completely flat back (no cat or cow) do the tummy vaccum exercises.<br />
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3. <i>Elevators </i>- in seated or standing position, breathe in and pull abs up and in like going up in an elevator.<br />
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<b>EXERCISE MODIFICATIONS</b><br />
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1. <i>Jumping</i> - take extra care to make sure to squeeze the abs as you lift feet off the ground. Don't jump as high or alternate lifting only one leg off the ground instead of both.<br />
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2. <i>Planks & Pushups</i> - Instead of planking or pushups go on to all fours and focus on squeezing the core tight. To push up, either do on the wall or keep your butt up in the air as you push up. Never do a plank if you can't keep your core squeezed tight during the exercise.<br />
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3. <i>Side plank</i> - always keep one leg on the ground.<br />
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4. <i>Mountain climbers </i>- keep booty high in the air and slow down the leg motion.<br />
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5. <i>Standing Oblique crunches</i> - don't do them, just focus on squeezing the muscles while standing in place, doing forward standing crunches.<br />
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6. <i>Regular crunches on floor </i>- lift head off the ground only (not shoulders) and squeeze tight as you take a deep breath. OR do standing front crunches instead.<br />
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7. <i>Leg lifts on the floor</i> - keep knees bent and gently lift one knee at a time to the chest as you squeeze tummy in.<br />
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8. <i>Lat pull downs or pullups</i> - do not do. Do shoulder presses overhead instead.<br />
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9. <i>Overhead tricep press while lying on back</i>- do butterfly open/close instead.<br />
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10. <i>Positions laying on stomach</i> - don't push belly into the floor. Rocking horse movements instead of superman movements.<br />
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<b>OTHER THINGS TO HELP HEAL</b><br />
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1. Focus, focus, focus on posture. Make a conscious effort to engage and squeeze the core when sitting, standing, etc.<br />
2. Splint. There are several belly splints that pull the muscles in, especially useful during exercise.<br />
3. Seeing a doctor. If you have any pain, tender bulges, issues holding urine, etc. you should see a physician. The diastasis could be a symptom of a hernia or prolapse and needs to be treated.<br />
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<b>WEBSITES TO CHECK OUT:</b><br />
Exercises: <a href="http://inspiredrd.com/2013/11/5-exercises-to-heal-diastasis.html">http://inspiredrd.com/2013/11/5-exercises-to-heal-diastasis.html</a><br />
Explanation: <a href="http://bikinibodymommy.com/2013/04/28/diastasis-recti-101-why-some-moms-shouldnt-do-crunches/">http://bikinibodymommy.com/2013/04/28/diastasis-recti-101-why-some-moms-shouldnt-do-crunches/</a><br />
Modifications: <a href="https://www.youtube.com/watch?v=lmFfzHz5-Us">https://www.youtube.com/watch?v=lmFfzHz5-Us</a><br />
Exercises: <a href="https://www.youtube.com/watch?v=u2FW0UhNAas">https://www.youtube.com/watch?v=u2FW0UhNAas</a>Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-90027365051670905122014-04-10T14:47:00.000-07:002014-04-10T14:47:49.159-07:00Dressing for outdoor workouts and Pearl Izumi Jacket ReviewIt's super important to have the right workout gear, especially when exercising outdoors. I recently bought a jacket to use on my runs and I love it! It's the Pearl Izumi Women's Select Thermal Barrier. I know weather is warming up, but now is the time to purchase a good quality jacket on sale to use next year!<br />
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Why do you need a decent jacket? It makes all the world of difference in how comfortable you are exercising in cold or windy conditions. I selected the Pearl Izumi jacket because it is lightweight, wind resistant, water resistant, and insulating. It was $120 normally, but on <a href="http://www.amazon.com/gp/product/B00BNR6NOQ/ref=oh_details_o02_s00_i00?ie=UTF8&psc=1">Amazon I got it on sale for $81.</a> Now is the time to get online and buy a jacket for next winter because they will be on clearance!<br />
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I really notice a difference using this jacket versus a cheap-o brand (I swear!). The jacket almost seems too lightweight to keep you warm, but it is sooo insulating. It does a great job blocking the wind. It's very form fitting (to keep wind out and insulate, so if you have a bigger chest or stomach area size up).<br />
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DRESSING FOR COLD WEATHER RUNNING<br />
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<span style="background-color: rgba(255, 255, 255, 0);"><b>One of the biggest mistakes you can make when exercising in cold weather is to dress too warmly.</b> Hence the reason you need a very lightweight jacket (not a down ski jacket or 10 layers of turtlenecks and sweaters). Exercise generates a considerable amount of heat — enough to make you feel like it's much warmer than it really is (typically 20 degrees warmer). The evaporation of sweat, however, can make you lose heat from your body and feel chilled. The solution?</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">For me, in cold temperatures (40 degrees and less) I run in: a sports bra, synthetic long sleeve top, and my running jacket. I usually wear running tights. I add gloves and hat if I need and warm socks. If I get hot, I take the jacket off and tie around my waist. Then I put it back on if I start running into the wind or if I start walking/cool down. </span><br />
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Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-90933613505767805742014-03-07T09:14:00.000-08:002014-03-07T09:14:43.622-08:00Sitting is the new smokingIt's true! Scan health and fitness sites everywhere and you will find articles and findings that we are slowly killing ourselves by spending too much time sitting at our desks or on the couch. Our bodies are not meant to sit for hours at a time, but many of us do- in the car, at home, at work.<br />
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If you are like me, an active exerciser, you might think that "sitting" too much isn't an issue for you because you regularly exercise. Think again! Even if you exercise an hour everyday, if you still sit quite a bit, you are still at risk of suffering the negative consequences of a sedentary lifestyle. Read <a href="http://www.runnersworld.com/health/sitting-is-the-new-smoking-even-for-runners">this article</a> from Runner's World about the dangers of Sitting, even for active people!<br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Our bodies are designed to move. Sitting for an extended period of time causes your body to shut down at the metabolic level. When your muscles, especially certain leg muscles, are immobile, your circulation slows. So you use less of your blood sugar and you burn less fat, which increases your risk of heart disease and diabetes. </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Indeed, a study of 3,757 women found that for every two hours they sat in a given work day, their risk for developing diabetes went up seven percent, which means their risk is 56 percent higher on days they sit for eight hours. And a study published in the American Journal of Epidemiology reports that a man who sits more than six hours a day has an 18 percent increased risk of dying from heart disease and a 7.8 percent increased chance of dying from diabetes compared with someone who sits for three hours or less a day. Although running does much good for you, if you spend the rest of your waking hours sitting, those health benefits depreciate. In a 12-year study of more than 17,000 Canadians, researchers found that the more time people spent sitting, the earlier they died—regardless of age, body weight, or how much they exercised. <a href="http://www.runnersworld.com/health/sitting-is-the-new-smoking-even-for-runners">(Runner's World)</a>.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyAKR-BVTFdPqk52Qkinrmtk4ar1h_HN2Nzl_0qbyOZu4odoExshwRpcFyQ9NRb8menqzXXX97m-ZDf5Ci6vOE9LlsEkwdiOU5l4sko3zMk0Gg96fSpRwgx-Q0q4k_HGPzgN6Ahas7IZ0/s640/blogger-image--217860932.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyAKR-BVTFdPqk52Qkinrmtk4ar1h_HN2Nzl_0qbyOZu4odoExshwRpcFyQ9NRb8menqzXXX97m-ZDf5Ci6vOE9LlsEkwdiOU5l4sko3zMk0Gg96fSpRwgx-Q0q4k_HGPzgN6Ahas7IZ0/s640/blogger-image--217860932.jpg" /></a></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">So what should we do? The answer is relatively simple. Take more breaks! Standing up and walking around or even stretching for just 1 minute can help. </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Here's some ideas to counteract sitting too much:</span></div>
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<li><span style="background-color: rgba(255, 255, 255, 0);">Set an alarm on your phone or computer every hour to remind you to get up and walk for 1-5 minutes.</span></li>
<li><span style="background-color: rgba(255, 255, 255, 0);">Drink extra water, guaranteeing you'll have to get up and walk to the bathroom</span></li>
<li><span style="background-color: rgba(255, 255, 255, 0);">Stand up and pace the room during phone calls or meetings</span></li>
<li><span style="background-color: rgba(255, 255, 255, 0);">Stand at a kitchen counter or bar, while you browse you phone, ipad or laptop catching up on social media and emails</span></li>
<li><span style="background-color: rgba(255, 255, 255, 0);">Incorporate "walking meetings" at work, where you walk around the building </span></li>
<li><span style="background-color: rgba(255, 255, 255, 0);">Stand or walk in place while watching your tv shows (or at least during commercials!)</span></li>
<li><span style="background-color: rgba(255, 255, 255, 0);">Park farthest away everywhere you go</span></li>
<li><span style="background-color: rgba(255, 255, 255, 0);">if you have a desk job, ask about buying a standing treadmill desk or exercise ball chair</span></li>
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<span style="-webkit-text-size-adjust: auto;">Another helpful way to stay on top of the amount of time you "sit" is to invest in an activity tracker. These come as wristbands or clip on devices that look like a bracelet or watch. Even simple pedometers can help. </span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEian_HAjFs52_aiAAH1GSKKqxenAZ425q9RnPPDg0hu_VoQF_E2mrmaGLrIXZHnZhUL8bSEa6fTZPDHJIpU2Ts4S1EPY4P73fykUs3yKmA_Tgog16crRHwJP1LQPRUV8LkdEXEjP1y9_34/s1600/activetrackers.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEian_HAjFs52_aiAAH1GSKKqxenAZ425q9RnPPDg0hu_VoQF_E2mrmaGLrIXZHnZhUL8bSEa6fTZPDHJIpU2Ts4S1EPY4P73fykUs3yKmA_Tgog16crRHwJP1LQPRUV8LkdEXEjP1y9_34/s1600/activetrackers.jpg" height="179" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Activity Trackers</td></tr>
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<span style="-webkit-text-size-adjust: auto;">I just ordered the new Garmin Vivofit activity band. I have been wanting a tracker for awhile now, but hadn't found one with all the features I wanted until now. I tried the Fitbit Flex, but I wasn't overly thrilled with it. It would not wirelessly sync with the iPhone 4, so I could only sync with it when I was near my computer. I also didn't like the fact that it had no display screen (which some people like, but I really wanted a quick way to look at my stats). You also have to charge the Fitbit every 5-7 days. It does not come with a heart rate monitor (all calorie burn estimates are based on your steps and what you manually enter in the app). So for me it felt like an expensive pedometer. I did like the vibrating alarm on it, but that was it.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqJmuJHus6-vvcJJyvSAciemecNbR6Ls8UmCAzHrTUiDwNY8LYcL9MRc9lfZPkeLduPLPR5IbhUPZqcULfY2RPPs90VWMLMLxwaFzeUWKNcD-AR0fvT5XOLx8zuQB8-wU9bTsvRQ3n4IM/s1600/jawbone+fitbit.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqJmuJHus6-vvcJJyvSAciemecNbR6Ls8UmCAzHrTUiDwNY8LYcL9MRc9lfZPkeLduPLPR5IbhUPZqcULfY2RPPs90VWMLMLxwaFzeUWKNcD-AR0fvT5XOLx8zuQB8-wU9bTsvRQ3n4IM/s1600/jawbone+fitbit.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fitbit & Jawbone Up</td></tr>
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<span style="-webkit-text-size-adjust: auto;">My friend owns the Jawbone Up and really likes it. By far, it's the most attractive looking, very stylish, thin bracelet. But it does not have a display screen nor does it sync wirelessly. You have to plug it into your headphone jack to sync to your phone. Now I do like the fact that it syncs with MyFitness pal so it will input your calories burned in there. It also has the vibrating alarm. Again, no heart rate monitor, and you have to charge it once a week.</span></div>
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<span style="-webkit-text-size-adjust: auto;">Enter the <a href="http://sites.garmin.com/vivo/">Garmin Vivofit</a>. This device looks like a bracelet band, with a display screen. You can easily toggle between the time, the steps you've done, your calories burned, heart rate and more. I like that! It wirelessly syncs with the app on your phone so you don't have to worry about being within a certain distance of your computer or plugging in anything. The battery lasts one year. Yep! It operates on a small circle battery used in watches. It also syncs up to a Heart rate monitor strap. So for me, this fit the bill on my must-have list. I don't think it has a vibrating sleep alarm, it is not backlit, so it will be hard to see the screen in certain lighting, and I'm not sure if it syncs with myfitness pal or other apps, but those things weren't deal breakers for me personally. It costs $129 without heart rate strap or $169 with. Not a bad price! Comes in several colors- black, gray, blue, teal, purple.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjr-i7zxtOQXrj1Yz6T2J1AcwT5xUYh_44vM1sltGtyrIiIMHMQ2YUT3pimHlwmnCz26k9kNpcVzP8ZCdePPPivQoCtLu7IksjfyCLxQLdn6-AaEvw_iWhvh89VGiS-u_GsHbNST5L9vc/s1600/garmin+vivofit.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjr-i7zxtOQXrj1Yz6T2J1AcwT5xUYh_44vM1sltGtyrIiIMHMQ2YUT3pimHlwmnCz26k9kNpcVzP8ZCdePPPivQoCtLu7IksjfyCLxQLdn6-AaEvw_iWhvh89VGiS-u_GsHbNST5L9vc/s1600/garmin+vivofit.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Garmin Vivofit</td></tr>
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<span style="-webkit-text-size-adjust: auto;">I am looking forward to using it and I will make sure to post a full review once I have it in hand! What fitness trackers do you use? Do you feel like you sit too much? Let me know! </span></div>
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Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-88322648369483456202014-01-05T05:00:00.000-08:002014-01-05T07:04:00.821-08:00My Weight Loss Journey, One Year Later<div class="separator" style="clear: both; text-align: center;">
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I started my fitness journey around New Year's last year and I am proud to say I met and exceeded my goals and have kept the weight off the entire year. It took me about 6 months to get where I wanted to be. The last 6 months has been just maintenance and focusing on building more muscle and increasing my endurance.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3_rO7gRF_pVP6XKhMwQcxaeM-Vj4VmOr8hMws5mGMWWUEcusEPXbelzrzpmakVxZy0k3KsmnEQHXsBD3r2EpIgeQ4elr-LkPQyvl5Uw2gydDa-Ft-v8XaMZz_iJpx9i7eKRrVkTFnR4A/s1600/Year+of+weight+loss.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="335" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3_rO7gRF_pVP6XKhMwQcxaeM-Vj4VmOr8hMws5mGMWWUEcusEPXbelzrzpmakVxZy0k3KsmnEQHXsBD3r2EpIgeQ4elr-LkPQyvl5Uw2gydDa-Ft-v8XaMZz_iJpx9i7eKRrVkTFnR4A/s400/Year+of+weight+loss.jpg" width="400"></a></div>
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I only lost about 9-10 lbs. BUT it felt like a lot more. I think because I built a lot more muscle. I was at about 27% body fat when I started. I am down to 19% now. I was a size 8. Now I am a size 2. </div>
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So I quit caring about the scale not moving after 6 months and started caring more about body fat %, inches lost, and overall how I looked and fit in my clothes! </div>
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I know many of us are making resolutions to lose weight this year. There are tons and tons of blog posts and fitness pages offering very helpful advice for kicking off the New Year right. I won't rehash all of these tips, but I can share what worked for me over the course of the year.</div>
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What helped me personally:</div>
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<li>Holding myself accountable for my weight loss by telling people about it. Facebook. Blog. Instagram. Communities online like <a href="http://www.toneitup.com/">Tone It Up</a> and <a href="http://www.blogilates.com/">Blogilates</a>. The more you post about trying to lose weight, the more accountable you will become for actually doing it.</li>
<li>Tracking what I ate in MyFitness Pal. It really gave me a better idea of how well I was doing at actually sticking to my calorie goal/fat vs carbs, etc. </li>
<li>Completely re-vamping my diet/cooking/recipes/etc. I try my best to cook ONLY healthy meals at home and only have healthy snacks in the house. I try to save the naughty cheat meals and treats for eating out or going to other people's houses/events. </li>
<li>Live by the 80/20 rule. 80% of the time you are eating right and exercising. 20% of the time you can indulge. I didn't skip Thanksgiving. I ate some Halloween Candy. I had dessert at parties. </li>
<li>Trying to help others lose weight. I tried to inspire and motivate my friends to join me in my classes or fun runs and eventually got certified to teach bootcamp and barre so I can impact others lives even more.</li>
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That's what worked for me. I am in the best shape of my life since high school. AND after two kids. If I can do it, YOU can do it too! By no means do I have a Victoria's Secret model body (and I'm ok with that!). But I do feel strong, fit and healthy. I feel like my clothes fit. That's all that matters to me! I don't need washboard abs or a thigh gap to feel like I accomplished my goals. </div>
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So with that said...This is YOUR year! Time to lace up the sneakers and get ready for a lifestyle CHANGE. Who's in?<br>
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We have exciting stuff going on over here with my business ;-) I have teamed up with The Dance Center and we are offering two sessions of Barre Fitness and two sessions of Bootcamp this January/February. I am so excited about the environment - women only, kids are welcome to come too. We are actually in the process of setting up a play area for the little people and if I'm lucky, an on-site babysitter. Fingers crossed!<br>
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If you live in the area, NOW is the time to sign up!<br>
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Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-91050019604066496782013-12-14T06:00:00.000-08:002013-12-14T06:00:01.218-08:00Overcoming comparison, competition, and jealousy<div class="separator" style="clear: both; text-align: center;">
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I wanted to touch base on a topic that isn't talked about much - how do women deal with issues of competing or comparing bodies, physique, successes, etc? </div>
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I was thinking about this topic as I watched the Victorias Secret fashion show. I was jealous of their flat tummies, long lean legs and perky chests. And then I had a reality check: that is their job. Many of them were genetically born with those body types or work several hours a day with professionals to keep it that way. They aren't perfect- many in fact would say they are too skinny. But they get paid the big bucks to look like that and if we all could look that way we'd all be VS models. But we aren't.<br />
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We are all guilty of this at some point. You see a perfectly trim celeb in a magazine, the fit gym rat with perfect muscle tone, the skinny mom in her skinny jeans at the mall....and the thoughts creep in. "I wish I was 10 lbs lighter," or "I wish I had her thighs" "Why can't my tummy be flat..." </div>
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It happens. We all get envious of other women in our lives at some point. Some of these women we will never meet, and some might be our sisters, best friends, co-workers, or trainers. The important thing is to recognize when this is happening and combat it with positive thoughts.</div>
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We are each on our own journey and we each have our own struggles. That woman with the perfect thighs might be so unhappy with her chest size. Or the woman who looks so "skinny" might have a hard time gaining weight and is very self conscious about it. The perfect fit looking gym goer might struggle with food issues. So we really can't assume someone has a perfect life based on their looks or lifestyle.</div>
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Every now and then this happens to me and I start to get down on myself. I just simply remind myself that my life is good, I have many great features and things to be thankful for. Everyone is fighting their own battles.</div>
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<b><span style="font-size: large;">Say it out loud: I am beautiful in my own skin. I work hard to take care of myself. I have no reason to be jealous or compare myself to other women. I am just doing the best I can do!</span></b><br />
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Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-25892552490959948972013-10-28T12:02:00.000-07:002013-10-28T12:02:06.330-07:00The Breakfast Debate<div class="separator" style="clear: both; text-align: center;">
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Most health, diet, and fitness books and websites will all recommend eating a healthy breakfast to support weight loss. Depending on who you ask, there are conflicting opinions and studies on this. <a href="http://well.blogs.nytimes.com/2013/09/10/myths-surround-breakfast-and-weight/?_r=0">(Read this article for a quick synopsis)</a>. Other studies have determined that eating breakfast has no effect on weight loss and may in fact cause weight gain. So, what's a person to do?<br />
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My personal opinion is this- I recommend that <i>most</i> people eat a healthy breakfast as part of their daily routine.</div>
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Why? Your body has been fasting for 8 -10 hours overnight, sending your metabolism to a nice slow pace for conservation. Several people wake up hungry and eating a healthy breakfast with a balance of protein, carbs, fat (and don't forget fiber) can set the mood for healthy eating and curb starvation pangs for the rest of the day. </div>
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Now some people argue eating breakfast makes them hungrier for the day. Well, yeah, if you eat cereal chock-full of 20g of sugar like Raisin Bran (yes, this cereal is bad for you!), you will feel hungrier an hour later. But if you eat an egg, piece of plain whole grain toast,plain oatmeal, or low sugar cereal with unsweetened milk, you probably won't experience that annoying blood sugar spike. Making sure you have fiber also helps feel fuller longer. Eating a muffin the size of your head will indeed result in hunger pangs an hour later as well. It's all about what you choose to eat!</div>
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There are some folks that are adamant about NOT eating breakfast. Lets say for example, you are one of those people who hate eating breakfast, so you typically don't. Or perhaps you are someone who ate a ginormous dinner the night before and you simply don't "feel hungry" for breakfast. So this describes you and you typically skip breakfast, do you find yourself starving at midmorning or lunch time? Does this sudden hunger attack lead to stuffing yourself?<br />
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If so, you should probably reconsider eating breakfast. If you end up reaching for donuts in the break room, downing half a jug of coffee creamer, or consuming a 1,000 calorie lunch, you probably aren't coming out ahead by not eating breakfast (even if you think you are!).</div>
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On the other hand, if you find that you can still stay on track with your personal calorie targets and healthy meal habits for the entire day, despite not eating breakfast, than by all means do your thing!<br />
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It's just that there is <i>typically</i> an association of behaviors - typically people who don't eat breakfast are more overweight. Typically people who do eat breakfast are at healthier weights. This doesn't mean one causes another but the behaviors are associated. Something to think about! </div>
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My fav breakfasts:</div>
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<ul>
<li>Nonfat Greek yogurt (sweetened with stevia or fruit) with chia seeds</li>
<li>Egg white scramble (spinach, tomatoes, mushrooms, egg whites)</li>
<li>Whole grain toast with peanut butter</li>
<li>Plain Oatmeal with half apple cut in chunks and cinnamon (all microwaved together to cook apple)</li>
<li>High protein/fiber cereal w unsweetened almond milk</li>
<li>Nonfat cottage cheese w a tbsp no sugar added jam</li>
</ul>
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Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com2tag:blogger.com,1999:blog-8886959939694378260.post-14118478284780996062013-10-25T11:11:00.000-07:002013-10-25T11:11:27.030-07:00Foodie Friday: Pork, White Bean and Kale SoupI tried this recipe and it is really yummy! I like it with a little tabasco/hot sauce in it as well. I simmered a little longer than recommended because I felt like the wine still seemed pretty strong, but other than that, I made as is. Hope you like it!<br />
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PS. A lot of people have never tried Kale. It looks like extra crinkly lettuce in the produce section. Some find it "bitter" but if you remove the veins, that seems to help.<br />
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Here's the recipe from <a href="http://www.eatingwell.com/recipes/pork_white_bean_kale_soup.html">Eatingwell.com</a>.<br />
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<strong>6 servings, about 1 2/3 cups each </strong>| <strong>Active Time:</strong> 40 minutes | <strong>Total Time:</strong> 40 minutes</div>
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Ingredients</h3>
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<li>1 tablespoon extra-virgin olive oil</li>
<li>1 pound pork tenderloin, trimmed and cut into 1-inch pieces</li>
<li>3/4 teaspoon salt</li>
<li>1 medium onion, finely chopped</li>
<li>4 cloves garlic, minced</li>
<li>2 teaspoons paprika, preferably smoked</li>
<li>1/4 teaspoon crushed red pepper, or to taste (optional)</li>
<li>1 cup white wine</li>
<li>4 plum tomatoes, chopped</li>
<li>4 cups reduced-sodium chicken broth</li>
<li>1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)</li>
<li>1 15-ounce can white beans, rinsed (see Tip)</li>
</ul>
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Preparation</h3>
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<li>Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, about 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.</li>
<li>Add onion to the pot and cook, stirring often, until just beginning to brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if using) and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and tomatoes, increase heat to high and stir to scrape up any browned bits. Add broth and bring to a boil.</li>
<li>Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 4 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, about 2 minutes.</li>
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Nutrition</h3>
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<strong>Per serving :</strong> 262 Calories; 6 g Fat; 1 g Sat; 3 g Mono; 45 mg Cholesterol; 26 g Carbohydrates; 25 g Protein; 7 g Fiber; 627 mg Sodium; 1024 mg Potassium</div>
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1 Carbohydrate Serving</div>
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<strong>Exchanges:</strong> 1 starch, 2 vegetable, 2 lean meat</div>
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Tips & Notes</h3>
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<li><strong>Tip:</strong> While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.</li>
</ul>
Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-35920427122872048632013-10-19T16:12:00.000-07:002013-10-19T16:12:55.945-07:00Why Barre Workouts ROCK<span style="background-color: white; font-family: inherit;">Barre workouts are basically ballet-inspired toning routines (but don't be fooled, you won't be prancing in a tutu- these workouts are HARD).</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDvFguQt4H9egXVeN8m1eQ99Yi2jmhGIg4P4m5Pl1Hs8laaMUXOKKM6rwry5OD7CzSYW-asr2la6xZug_OULrSvqB8fykGXBpbMmeHcm2K3pthm7tuNqrNcblQeJxYTyQAGZ1kO3dJ33M/s1600/Barre_Borderstan-580x362.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="background-color: white; font-family: inherit;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDvFguQt4H9egXVeN8m1eQ99Yi2jmhGIg4P4m5Pl1Hs8laaMUXOKKM6rwry5OD7CzSYW-asr2la6xZug_OULrSvqB8fykGXBpbMmeHcm2K3pthm7tuNqrNcblQeJxYTyQAGZ1kO3dJ33M/s400/Barre_Borderstan-580x362.jpg" width="400" /></span></a></div>
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<span style="background-color: white; line-height: 22.390625px;"><span style="font-family: inherit;">These workouts are designed to give you a long, lean dancer-like physique (without having dance experience), and are becoming quite popular these days. While all barre workouts differ slightly in structure, most methods incorporate exercises done at a ballet barre (you can use the back of a chair at home) combined with elements of ballet, Pilates, and yoga. Barre exercises rely mainly upon one's bodyweight for resistance, and the moves challenge your core stability and balance. The nice thing about these exercises is that it's a low-impact option to get a little cardio and sculpting all in the same hour.</span></span><br />
<span style="background-color: white; line-height: 22.390625px;"><span style="font-family: inherit;"><br /></span></span>
<span style="background-color: white; line-height: 22.390625px;"><span style="font-family: inherit;">I am excited to start teaching Barre classes with Brenda Curtright, owner of The Dance Center, here in Grants. Brenda teaches Monday and Wednesday nights from 6:30 - 7:30 pm and I will be teaching Tuesday and Thursday mornings from 9:30 - 10:30 am, beginning on Oct. 29. We also offer a Saturday morning class at 8-9 am.</span></span><br />
<span style="background-color: white; line-height: 22.390625px;"><span style="font-family: inherit;"><br /></span></span>
<span style="background-color: white; line-height: 22.390625px;"><span style="font-family: inherit;">For a Barre class, all you need is yourself in comfortable clothes, a pair of LIGHT handweights (think 2 - 5 lbs) and a yoga mat. Workouts are done without shoes. You may buy special barre socks, but they aren't required.</span></span><br />
<span style="background-color: white; line-height: 22.390625px;"><span style="font-family: inherit;"><br /></span></span>
<span style="background-color: white; line-height: 22.390625px;"><span style="font-family: inherit;">If you are interested in trying it out, let me know! Our first evening class has a wait list, but get your name on there soon to get in!</span></span><br />
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<br />Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-77971056717301852272013-10-16T05:51:00.000-07:002013-10-16T05:51:24.257-07:00Goal Setting and ReflectionI am currently in week 3 of my Fall 8 Week Tabata Bootcamp for women. My participants are doing really, really well - majority are making it to classes and doing their at home workouts. So I thought what better time than now to make sure we all have specific goals in mind and that we are staying on track to meet those goals.<br />
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So for my Bootcamp Girls or anyone else who may be on the path towards a healthier fit self, I challenge you to complete the homework below:<br />
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HOMEWORK EXERCISE<br />
<span style="font-size: x-small;">(Visit <a href="http://www.mariakang.com/category/fitness/no-excuse-program/">Maria Kang's website </a>for her "No Excuse Program" and more info on goal setting)</span><br />
<ol>
<li>Find a journal, notebook or something to write down some goals.</li>
<li>Write 3 very specific goals. Nothing vague, like "I want to get fit." Goals should be SMART - Specific, Measurable, Attainable, Reasonable, and include a Time frame. Examples: I want to fit into old jeans, I want to run a 5k, I want to lose 20 lbs or 10 inches. </li>
<li>Tape these goals to your mirror on your vanity or bathroom or tape somewhere in your closet where you will see it everyday.</li>
<li>Set a date that you want to reach these goals. A birthday, a trip, upcoming event, etc. If you don't already have a special date in mind, you can create one. For example reward yourself with a boudoir photo shoot or a pamper day if you meet your goals. This date should be around 8-12 weeks from now.</li>
<li>Write positive affirmations, quotes, photos, or create a moodboard (See my example below). Place these random places - screensaver on your phone/computer, your mirror, the fridge, your car, etc. Stay positive!</li>
<li>Weigh yourself/measure every week or every other week. You won't know if you are on track to meet your goals unless you measure periodically.</li>
<li>Make a habit of posting your thoughts/progress/inspiration on your favorite social networks - Facebook, Twitter, Instagram. The more open you are about your fitness goals, and the more people who know about it, the more likely you are to hold yourself accountable. If you are the type of person who really prefers privacy, join my private <a href="https://www.facebook.com/groups/636305483067755/">Tabata Bootcamp Facebook group </a>where the posts are only visible to other women in the program with similar goals.</li>
</ol>
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<br />Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-75170043622419791172013-10-09T06:30:00.001-07:002013-10-09T06:30:56.277-07:00Fall Favorites<div xmlns="http://www.w3.org/1999/xhtml">
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With the Fall Season in full swing, I thought I'd highlight what I'm loving most these days!<br />
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Old Navy Active Wear - I purchased some running tights, cold weather running top, and compression top. Love, love love!<br />
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I also ordered two pairs of Nike sweatpants from <a href="http://thredup.com/">Thredup.com</a>, a gently used clothing site. These were only $11 each and I had a $10 credit.<br />
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On the fashion front, I have been enjoying my new Miche shell, the Misty, with navy canvas, camel leather. I also bought some Kardashian mascara from Ulta for only $9 and love it! No clumping and great coverage.<br />
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If you get a chance, stop by Sonic and try their Red Button coffee. Sooooo good! Links for all items below!<br />
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<a href="http://www.polyvore.com/fall_favorites/set?.embedder=2717075&.svc=blogger&id=99997358" target="_blank"><img alt="Fall Favorites" border="0" force="1" height="653" src="http://cfc.polyvoreimg.com/cgi/img-set/.sig/PVqBNPr0ISkdSpMwDe9blQ/cid/99997358/id/rn2AsOIw4xG_9lLdGdwLkg/size/c600x653.jpg" title="Fall Favorites" width="600" /></a></div>
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<small><a href="http://www.polyvore.com/fall_favorites/set?.embedder=2717075&.svc=blogger&id=99997358" target="_blank">Fall Favorites</a> by <a href="http://mchavez007.polyvore.com/?.embedder=2717075&.svc=blogger" target="_blank">mchavez007</a> featuring an <a href="http://www.polyvore.com/athletic_sportswear/shop?query=athletic+sportswear" target="_blank">athletic sportswear</a></small></div>
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<small><a href="http://www.polyvore.com/cgi/thing?.embedder=2717075&.svc=blogger&id=87051429" rel="nofollow" target="_blank">Old Navy activewear</a></small><br />
<small>oldnavy.gap.com</small><br />
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<small><a href="http://www.polyvore.com/cgi/thing?.embedder=2717075&.svc=blogger&id=93781966" rel="nofollow" target="_blank">Old navy activewear</a></small><br />
<small>oldnavy.gapcanada.ca</small><br />
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<small><a href="http://www.polyvore.com/cgi/thing?.embedder=2717075&.svc=blogger&id=71245766" rel="nofollow" target="_blank">Old Navy athletic sportswear</a></small><br />
<small>oldnavy.gap.com</small><br />
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Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-25404043110997415312013-10-04T05:00:00.000-07:002013-10-04T05:00:01.712-07:00Beware of the Restaurant SaladWhen you are out at a restaurant or even a fast-food place you may be tempted to order a salad off of the menu, thinking it must be a healthier option than the sandwhich or burger or steak, etc. This is not always the case, and in fact many salads at restaurants contain over 1200 calories!!! If that's the case you might as well go for the burger!<br />
<br />
Most of the danger in salads lies in the dressing - they are often packed with calories and fat, and many have more than 1500 g sodium, which is the max one should have in the entire day! You must also beware of the toppings.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijGD8Gbvr2venrRyGZBNJEHLj8EjoDx8v3x5NSgFDSqGL6mLAGC8aLw1Z_QOlfK7yRa4MVm4lqYIR3urm_iT8ARvkPdJE6tgraW4656nQo9KeqB2cTG5YBrVJ5e_G_ZNLNNOdXpxq-wxU/s1600/salad-dressing-croutons-410x290.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijGD8Gbvr2venrRyGZBNJEHLj8EjoDx8v3x5NSgFDSqGL6mLAGC8aLw1Z_QOlfK7yRa4MVm4lqYIR3urm_iT8ARvkPdJE6tgraW4656nQo9KeqB2cTG5YBrVJ5e_G_ZNLNNOdXpxq-wxU/s320/salad-dressing-croutons-410x290.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.prevention.com/food/healthy-eating-tips/6-ridiculously-unhealthy-salads">Prevention.com</a></td></tr>
</tbody></table>
<br />
<br />
<b>Here's some things to look out for when ordering a salad:</b><br />
<br />
<u>Crispy vs. Grilled</u> - Always go for the grilled chicken instead of crispy. It will save you calories and fat grams<br />
<br />
<u>Croutons & Bacon Bits & Tortilla Chips</u> - These add calories to your salad but no nutrition. Bacon bits are artificial too. Just opt to keep these off your salad. If you want a crunch, try adding a tbsp of raw nuts (not the candied kind!). Nuts have fat, but a healthy kind of fat.<br />
<br />
<u>Too Much Cheese</u> - Don't smother your salad in cheese. If you must have some, try just a tablespoon of low-fat cheese sprinkled on top. A little goes a long way. Feta cheese can be a great flavor boost on a salad, but make sure you use just a bit.<br />
<br />
<u>Dressings</u> - Many places list the calories of their salads without the dressing. Try and pick a dressing that is less cream-based and more oil based. I try and go for vinaigrette instead of Caesar or ranch. The dressing alone can add 200+ calories to your salad. You should always ask for it on the side. You can also try dipping your fork in the dressing, then picking up salad and eating it (versus pouring the dressing over top of the salad). This helps you eat less dressing and still get the flavor.<br />
<br />
<u>Processed Meat </u>- Salami or similar processed deli meat can add a lot of fat and preservatives to your salad. Shrimp/seafood is also a high-fat meat and should be used in moderation.<br />
<br />
<u>Candied nuts and dried fruit</u> - Both of these seem healthy, but candied pecans, walnuts, almonds, have a lot of sugar, as do dried cranberries. Go for raw nuts instead and only a tablespoon. A little goes a long way!<br />
<br />
<u>Iceberg Lettuce</u> - This type of lettuce is not nutrient dense like other dark leafy greens. Choose spinach, romaine, kale or other dark green lettuce over iceberg.<br />
<br />
<br />
<b>S</b><b>alads to Stay Away from </b>(Salads with over 500 calories or more than 9 g fat)<b>:</b><br />
<br />
<ul>
<li>Chili's Southwestern Cobb Salad - Has 1080 calories (and that's before you add dressing!).</li>
<li>Wendy's BLT Cobb Salad - Has 50 grams of fat or the equivalent of two Jr. Bacon Cheeseburgers</li>
<li>Applebee's Oriental Chicken Salad - Has over 1300 calories and 90 grams of fat!!! YIKES!</li>
<li>Taco Bell's Chipotle Steak Salad - Deep frying a tortilla and using it as a salad bowl defeats the purpose. You are better off ordering hard shell tacos.</li>
<li>Applebee's Grilled Shrimp & Spinach Salad - Over 1,000 calories! Order the Weightwatchers Salad instead.</li>
<li>Olive Garden Grilled Chicken Salad - 850 calories and 64 g fat</li>
<li>Sonic Crispy Chicken Salad with Ranch - 40 g fat and lots of sodium</li>
<li>McDonalds Bacon Ranch Salad with Crispy Chicken and Ranch - 600 calories and 40 g fat.</li>
</ul>
<div>
<b>Other ways to be prepared</b></div>
<div>
<ul>
<li>Download a calorie counter app like My Fitness Pal and you can look up nutritional info on a menu item for many restaurants. Do this in the car on the way to the restaurant or before you go, so you already know what you will be avoiding or ordering.</li>
<li>When in doubt, stay away from: Caesar Salads, Anything with the word Crispy in it, Bacon Salads, Seafood Salads, Creamy Dressings, Southwestern Salads. All of these are typically unhealthy.</li>
<li>Order dressing on the side. Always.</li>
<li>Opt for plain old olive oil or ask for a lemon to squeeze over your salad instead of dressing.</li>
<li>Only use half the dressing they provide.</li>
</ul>
</div>
Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-20266385788007126112013-10-03T05:11:00.000-07:002013-10-03T05:11:17.360-07:00Healthy Lunch IdeasNot having a plan for lunch is like a ticking time-bomb waiting to go off. Before you know it, that unsatiable hunger has set in and you are in the drive thru at the McDonalds attempting to order a semi-healthy wrap only to find out the sauces and crispy chicken result in a 600 calorie meal anyway. So what's a busy girl to do?<br />
<div>
<br /></div>
<div>
The best option for success during lunch time is to plan your meals ahead. Know what you will be having every. single. day. </div>
<div>
<br /></div>
<div>
I will share some of my go-to recipes for lunch. Of course dinner left-overs are always an option, but for our family we rarely have leftovers, and if we do my husband takes them to work, so I am always scrambling for quick healthy lunch ideas!</div>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoizv4cQxFkkdOLK38v1Io_9Nd9WaWP_S9VpOaZHoOkgCMBsml0jTgOafEwxAbkpSbPHXPAo6iLpVpyPDYKNriI0oov_0tNDa7NO0k7RHSXkCmUrJsgtkIbMWogDUw-5K7iMfyynGQNYM/s1600/cracker.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoizv4cQxFkkdOLK38v1Io_9Nd9WaWP_S9VpOaZHoOkgCMBsml0jTgOafEwxAbkpSbPHXPAo6iLpVpyPDYKNriI0oov_0tNDa7NO0k7RHSXkCmUrJsgtkIbMWogDUw-5K7iMfyynGQNYM/s1600/cracker.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rachel Beller</td></tr>
</tbody></table>
<ul class="byline" style="border: 0px; font-family: inherit; font-style: inherit; list-style: none; margin: 0px 0px 10px; outline: none; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-style: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: center; vertical-align: baseline;"><br /></li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: bold; list-style: none; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;"><span class="vcard author" style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Egg White-ish Salad</span></li>
</ul>
12 hard-boiled egg whites<br />
3 hard-boiled egg yolks<br />
2 tablespoons light mayonnaise (canola/olive oil-based preferred)<br />
1 tablespoon deli mustard<br />
1/2 teaspoon paprika<br />
Optional: 1/2 cup fresh chopped red onion or Chives<br />
Grate eggs into a bowl. Mix in light mayonnaise, mustard and optional onions/ chives. Top with paprika. Enjoy!<br />
<strong style="margin: 0px; padding: 0px;"><br /></strong>
<strong style="margin: 0px; padding: 0px;">Lunch:</strong> 3/4 cup (160 calories, 17 grams of protein) OR 1 cup (214 calories, 22 grams of protein) <strong style="margin: 0px; padding: 0px;"><br /></strong><br />
<strong style="margin: 0px; padding: 0px;">Snack:</strong> 1/4 cup (53.5 calories, 5.5 grams of protein)<br />
<ul class="byline" style="border: 0px; font-family: inherit; font-style: inherit; list-style: none; margin: 0px 0px 10px; outline: none; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: bold; list-style: none; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;"><span style="font-weight: normal;"><br /></span></li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: bold; list-style: none; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;"><span style="font-weight: normal;">You can make a batch of the Egg White-ish Salad today, have a delicious serving on top of a bed of greens for lunch, then save the rest for a snack!</span></li>
</ul>
<ul class="byline" style="border: 0px; font-family: inherit; font-style: inherit; list-style: none; margin: 0px 0px 10px; outline: none; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-style: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;"><span class="vcard author" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Rachel Beller MS, RD, Biggest Loser Nutritionist</span></li>
</ul>
<h3>
<div class="MsoNormal">
<span style="font-family: Times, Times New Roman, serif; font-size: small;"><br /></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQbjqqSPKPysvW3zZXTpwSleohBrZbTh352JizYwmjyOPvlxN0965lgOLB19u_zp4hf1kXncqpIyX58gWjqw1Hbh8nabphP3an937QT2DKr0suS0_GOj_l3w-lz9n0HpcDY3B9HawWrGQ/s1600/skinnysaladjars.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQbjqqSPKPysvW3zZXTpwSleohBrZbTh352JizYwmjyOPvlxN0965lgOLB19u_zp4hf1kXncqpIyX58gWjqw1Hbh8nabphP3an937QT2DKr0suS0_GOj_l3w-lz9n0HpcDY3B9HawWrGQ/s200/skinnysaladjars.png" width="133" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.skinnymomskitchen.com/2013/02/12/my-thoughts-on-mason-jar-salads/" target="_blank">Skinny Mom's Kitchen</a></td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: Times, Times New Roman, serif; font-size: small;">Mason Jar Salads<span style="font-weight: normal;"> (from <a href="http://www.skinnymomskitchen.com/2013/02/12/my-thoughts-on-mason-jar-salads/" target="_blank">Skinny Mom's Kitchen Blog</a>)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Times, Times New Roman, serif; font-size: small; font-weight: normal;">The key to mason jar salads is in the assembly of the
ingredients. To keep the lettuce crisp you have to keep it separate from the
dressing or other liquid. Also, you need to make sure the jar is completely dry
before you start filling them. I add this tip because more than likely you will
wash your jars or ingredients prior to using so there might be a chance of
moisture. Give the jar a quick wipe with a paper towel and completely dry all
ingredients before you start to assembly.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Times, Times New Roman, serif; font-size: small; font-weight: normal;">Layers should go like this.<o:p></o:p></span></div>
<div class="MsoNormal">
</div>
<ol>
<li><span style="font-family: Times, 'Times New Roman', serif; font-size: small; font-weight: normal;">Bottom layer is dressing or other wet ingredient. Again,
this is key. You need to keep the dressing away from the lettuce to keep it
from getting soggy.</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif; font-size: small; font-weight: normal;">Second layer needs to be a hearty vegetable like tomatoes,
peppers, cucumbers, etc. Think about veggies that would taste good marinated in
dressing. You will need a good amount of these vegetables to keep the dressing
and lettuce separate.</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif; font-size: small; font-weight: normal;">Third layer is proteins or grains. This could be eggs,
beans, rice, quinoa, pasta, etc. Next add the lettuce or greens.</span></li>
</ol>
<br />
<div class="MsoNormal">
<span style="font-family: Times, Times New Roman, serif; font-size: small; font-weight: normal;">Last you would add seeds or nuts. </span><span style="font-family: Times, 'Times New Roman', serif; font-size: small; font-weight: normal;">Sample Salad- 2 tablespoons of balsamic vinegar dressing,
grape tomatoes (sliced in half), hard-boiled egg, crumbled bacon, sunflower
seeds, and baby spinach.</span></div>
<div class="MsoNormal">
<span style="font-family: Times, 'Times New Roman', serif; font-size: small; font-weight: normal;"><br /></span></div>
<div class="MsoNormal">
<o:p></o:p></div>
</h3>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS05Z5sjhgYwWrDFlWy-YNF0C_NW59XhKJg5v3SxxqYQdpIJog2G2CMulwyuF8cpsTTG_UFXLkttoxFLWFhLR6qSs_hf7Tv54l9sQjJ3r67nKRzAVGrNQSpe7NKAQ4IaFnnA1498lKysg/s1600/Turkey-Muffins-To-GO1.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS05Z5sjhgYwWrDFlWy-YNF0C_NW59XhKJg5v3SxxqYQdpIJog2G2CMulwyuF8cpsTTG_UFXLkttoxFLWFhLR6qSs_hf7Tv54l9sQjJ3r67nKRzAVGrNQSpe7NKAQ4IaFnnA1498lKysg/s320/Turkey-Muffins-To-GO1.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">From <a href="http://cleananddelicious.com/2012/06/15/jaime-easons-turkey-meatloaf-muffins/" target="_blank">Clean & Delicious</a> Blog</td></tr>
</tbody></table>
<span style="font-family: Times, Times New Roman, serif;"><b>Turkey Meatloaf Muffins</b></span><br />
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<span style="font-family: Times, Times New Roman, serif;">Jamie Eason's recipe and one of my go-to favorites. These can be made ahead and kept in the fridge or frozen. Heat them up, or eat cold. Eat them on top of a salad or alone. Truly an easy way to get quick protein.</span><br />
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<span style="font-family: Times, Times New Roman, serif;">Ingredients:<br />2 lbs. ground turkey 90/10 or better<br />3 egg whites<br />1 cup quick cooking oats<br />½ tsp ground cumin<br />½ tsp dried thyme<br />2 tsp dry yellow mustard<br />2 tsp black pepper<br />2 tsp chipotle pepper spice<br />1 tsp salt<br />2 tbsp garic powder<br />1 diced onion<br />2 diced celery stalks</span><br />
<span style="font-family: Times, Times New Roman, serif;">Directions:</span><br />
<br />
<div class="directions" style="color: #4d4d4d; line-height: 18px; margin: 0px; padding: 0px;">
<div class="instructions" style="margin: 0px; padding: 0px;">
<div style="margin-bottom: 15px; margin-top: 8px; padding: 0px;">
<span style="line-height: 24px;"><span style="font-family: Times, Times New Roman, serif;">Preheat oven to 375 and spray muffin pay with some cooking spray (or coat with a little olive oil). </span></span><span style="font-family: Times, 'Times New Roman', serif;">Mix all the ingredients in one large bowl until well combined. Roll the mixture into balls and place each one in the muffin pan. </span><span style="font-family: Times, 'Times New Roman', serif;">Bake for 40 minutes or until cooked through. </span><span style="font-family: Times, 'Times New Roman', serif; line-height: 24px;">Makes 12 muffins.</span><br />
<span style="font-family: Times, 'Times New Roman', serif; line-height: 24px;"><br /></span>
<span style="font-family: Times, 'Times New Roman', serif; line-height: 24px;">OTHER OPTIONS</span><br />
<span style="font-family: Times, 'Times New Roman', serif; line-height: 24px;"><br /></span>
<div class="MsoNormal">
<span style="font-size: x-small;"><b><span style="font-family: "Lucida Bright","serif";">Chicken Salad- </span></b><i><span style="font-family: "Lucida Bright","serif";">Calories:
369; Carbs: 24; Fat: 13; Protein: 38; Sodium: 756; Sugar: 15</span></i><span style="font-family: "Lucida Bright","serif";"><br />
3 oz cooked chicken breast, 2 tbsp nayonaisse or greek yogurt, ¼ c celery, served
on lettuce of your choice 1 c. melon or grapes, 10 almonds<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Lucida Bright","serif";"><span style="font-size: x-small;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"><b><span style="font-family: "Lucida Bright","serif";">Soup & Salad – </span></b><i><span style="font-family: "Lucida Bright","serif";">Cal
109; Carb 22; Fat 0; Prot 4; Sodium 681; Sug 12</span></i><span style="font-family: "Lucida Bright","serif";"><br />
2 cups low sodium, broth-based veggie soup with a tossed salad (2 c greens, 5
cherry tomatoes, 1 tbs dressing)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Lucida Bright","serif";"><span style="font-size: x-small;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"><b><span style="font-family: "Lucida Bright","serif";">Mexican Chickpea Salad </span></b><i><span style="font-family: "Lucida Bright","serif";">(serves
3) - Cal 213; Carb 22; Fat 11; Sod 389; Sug 2</span></i><span style="font-family: "Lucida Bright","serif";"><br />
Dice up a Roma tomato, some cilantro, 1/4 red onion if you like, add some lime
juice, olive oil, cumin, salt and pepper and a can of chickpeas. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Lucida Bright","serif";"><span style="font-size: x-small;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"><b><span style="font-family: "Lucida Bright","serif";">Tone it Up Chickpea Spinach salad –</span></b><i><span style="font-family: "Lucida Bright","serif";">
Cal 288; Carb 33; Fat 15; Prot 8 Sod 406; Sug 1</span></i><span style="font-family: "Lucida Bright","serif";"><br />
Half can of chickpeas, 2 cups spinach, and a lemon juice/olive oil dressing.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Lucida Bright","serif";"><span style="font-size: x-small;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"><b><span style="font-family: "Lucida Bright","serif";">Pizza Quesadilla</span></b><span style="font-family: "Lucida Bright","serif";"> – <i>Cal 239; Carb 17; Fat 12; Prot 22; Sod 1038; Sug 1</i><br />
A low carb tortilla or wrap, add 1/4 c of tomato or pizza sauce (I just use
Hunts Pasta sauce from can), 1/4 c low fat mozzarella shredded, about 6-10
turkey pepperoni, and spinach if you like. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Lucida Bright","serif";"><span style="font-size: x-small;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"><b><span style="font-family: "Lucida Bright","serif";">Peanut Butter Banana roll up – </span></b><i><span style="font-family: "Lucida Bright","serif";">Calories:
250; Carbs: 50; Fat: 2; Protein: 11; Sodium: 445; Sugar: 25<br />
</span></i><span style="font-family: "Lucida Bright","serif";">Low carb wrap, 1/2
banana slices, and drizzle with agave. Add a few dark chocolate chips.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Lucida Bright","serif";"><span style="font-size: x-small;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"><b><span style="font-family: "Lucida Bright","serif";">Avocado, cottage cheese, tomato – </span></b><i><span style="font-family: "Lucida Bright","serif";">Cal:
428; Carbs 29; Fat 39; Protein: 20; Sodium: 413; Sugar: 4</span></i><span style="font-family: "Lucida Bright","serif";"><br />
Half an avocado sliced, add 1/4-1/2 c low fat cottage cheese, tomatoes, and
salt & pepper. I add a bit of lime or lemon juice to keep the avocado from
turning and give it a little kick.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Lucida Bright","serif";"><span style="font-size: x-small;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"><b><span style="font-family: "Lucida Bright","serif";">Open Face Tuna Melt- </span></b><i><span style="font-family: "Lucida Bright","serif";">Cal
362; Carb 18; Fat 8; Prot 49; Sod 806; Sug 1</span></i><span style="font-family: "Lucida Bright","serif";"><br />
Mix can tuna in water with low fat or olive oil mayo, salt, pepper, and celery
salt. Top on a slice of wheat, add a slice of skinny 40 calorie cheese and a
tomato slice. Heat on skillet. Yummy.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Lucida Bright","serif";"><span style="font-size: x-small;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"><b><span style="font-family: "Lucida Bright","serif";">Greek Salad – </span></b><i><span style="font-family: "Lucida Bright","serif";">Calories:
342; Carbs: 24; Fat: 24; Protein 10; Sodium 600; Sugar: 13</span></i><span style="font-family: "Lucida Bright","serif";"><br />
Mix a cucumber sliced, kalamata olives, grape tomatoes, red bell pepper diced,
with olive oil and red wine vinegar. Add salt and pepper, top with feta. Eat on
top of bed of lettuce or put in a wrap or pita pocket.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Lucida Bright","serif";"><span style="font-size: x-small;"><br /></span></span></div>
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<span style="font-size: x-small;"><b><span style="font-family: "Lucida Bright","serif";">Deli Turkey salad- </span></b><i><span style="font-family: "Lucida Bright","serif";">Calories:
406; Carbs: 29; Fat: 25; Protein: 12; Sodium: 744; Sugar: 18</span></i><b><span style="font-family: "Lucida Bright","serif";">
</span></b><span style="font-family: "Lucida Bright","serif";"><br />
Add a few slices of turkey, some sliced apples, berries if you have them, and
walnuts or pecans to a bed of lettuce. Serve with a raspberry or balsamic
vinaigrette dressing.<o:p></o:p></span></span></div>
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<span style="font-family: "Lucida Bright","serif";"><span style="font-size: x-small;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"><b><span style="font-family: "Lucida Bright","serif";">Spring Rolls- </span></b><i><span style="font-family: "Lucida Bright","serif";">Calories:
372; Carbs: 50; Fat: 2; Protein: 36; Sodium 975; Sugar: 6</span></i><span style="font-family: "Lucida Bright","serif";"><br />
Cook up 2-3 oz tofu or frozen cooked chicken. Get rice paper wrap, and dip on a
plate of water. Set aside. Add lettuce or spinach, veggies of your choice
(cucumbers, cabbage, carrots). Top with tofu or chicken, 1 squirt sriracha
chili sauce or tabasco, and roll. Dip in soy sauce or sriracha. Make 2-3 rolls
for lunch.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Lucida Bright","serif";"><span style="font-size: x-small;"><br /></span></span></div>
<span style="font-size: x-small;"><b><span style="font-family: 'Lucida Bright', serif; line-height: 115%;">Salmon Salad Open faced Sandwich</span></b><span style="font-family: 'Lucida Bright', serif; line-height: 115%;"> – <i>Cal 270; Carb 28; Fat 6; Prot 28; Sod 613; Sug 10</i><br />
3 oz. canned salmon, 1 tsp. light mayo, 2 tsp. lemon juice, ½ chopped celery, ½
cup chopped bell peppers, 1 slice whole-wheat bread, arugula, red onion. Mix
salmon and; add the rest. Place salmon mixture on bread for an open-faced
sandwich; top with arugula and red onion.</span></span></div>
</div>
</div>
Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-89797803166661764762013-09-24T13:02:00.000-07:002013-09-24T13:02:11.567-07:00Why are we sitting around so much?Here's how many of <b>our typical days</b> as a working woman or even stay at home mom goes:<br />
<br />
Morning - Wake up, shower, eat, drive to work or drive kids to school<br />
8 - 10 am - Sit at a desk at work (or sit on the couch at home)<br />
10-10:15 am - Walk to the bathroom and back to desk<br />
10:15 - 12:00 pm - Sit at desk some more<br />
12:00 - 1:00 pm - Walk to the breakroom, or drive home and sit for lunch<br />
1:00 - 3:00 pm - Sit at desk some more<br />
3:00 - 3:15 pm - Walk to bathroom<br />
3:15 - 5:00 pm - Sit some more at work or sitting in the car driving to pick up kids, sitting at their after-school activities<br />
5:00 - 6:00 pm - Make and eat dinner<br />
6:00 - 10 PM - Sit around at home and watch TV<br />
<br />
This is just an example, but it does highlight how <u><b>many of us do a whole lot of sitting around</b></u>. Unless we have a certain career that involves a lot of movement, many of us sit at a desk or on our couch for a large portion of our day.<br />
<br />
Too much sitting can be linked to cardiovascular disease, Type 2 Diabetes, obesity and even cancers. The good news is that there is also a mountain of evidence that shows injecting short activities in your day can have a big impact on improving your health.<br />
<br />
As a Tabata Bootcamp trainer, we are taught about doing "Metabolic Makeovers" with our clients.<br />
<br />
<b>So here are some ideas to inject some movement into your day:</b><br />
<br />
<ol>
<li><u>Always do your 6 minute tabata workout or other quick workout </u>to start your morning.</li>
<li><u>Park as far away</u> from the door as possible at work, grocery store, etc. If you live close enough and the weather is nice, try walking to run your errands. I try to always walk to my Redbox to return movies. I walk my daughter to daycare if the weather is decent.</li>
<li>If you work at a desk, <u>set your outlook alarm every 30 minutes to remind you to get up</u>. Walk around. Stretch. </li>
<li><u>Every time you answer your phone stand up</u> and pace by your desk. This forces you to get out of your chair.</li>
<li><u>Increase your water intake</u>. This will ensure you have to get up to go to the bathroom every 20-30 minutes.</li>
<li>If you have an hour long lunch, <u>try eating for 20 minutes, walking the remainder 30-40 minutes</u>. Take your ipod with a book on tape or your favorite music, or take a coworker with you!</li>
<li>On the hour at work or at home, <u>do 10 pushups or tricep dips</u>.</li>
<li>If your kids have activities like soccer, band practice, dance class, etc., <u>don't sit while they are doing their activity</u>. If you can walk around the field, building, parking lot, etc. while you wait.</li>
<li>After you eat dinner, <u>make everyone in the whole family go for a quick walk </u>around the neighborhood. If it's getting dark too soon, do the walk before dinner.</li>
<li>Instead of watching TV just sitting, <u>try doing a TV workout</u> - during every commercial do jumping jacks, jog in place, etc.</li>
</ol>
<div>
Here's some additional ways to incorporate exercise:</div>
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<br /></div>
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<a href="http://www.fitnessmagazine.com/workout/abs/express/made-for-tv-workout-5-fast-exercises/" target="_blank">Fitness TV Workout</a></div>
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<a href="http://youtu.be/Dui4y5FmYhQ" target="_blank">Commercial Break Abs</a></div>
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<br /></div>
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Denise Austin's Office Workout</div>
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/XTqGp-vO960" width="560"></iframe><br />
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<br /></div>
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<a href="http://youtu.be/OmlwKNL06oY" target="_blank">Tone it Up's TPS Report Workout:</a></div>
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<br />Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-91850363377333446112013-09-15T20:24:00.001-07:002013-09-15T20:24:15.805-07:00Healthy Pumpkin Protein BarsI made these <a href="http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-pumpkin-protein-bars.html" target="_blank">pumpkin protein bars</a> from Jamie Eason's Live Fit Series on Bodybuilding.com. They are super good!<br />
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<br /></div>
<div>
With this fall weather moving in and Starbucks serving up pumpkin spice latte's I'm in the mood for pumpkin goodies.</div>
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<br /></div>
<div>
These bars are packed with protein. I ground up my own oatmeal for the oat flour (since they don't sell it where I live). I added the walnuts like Jamie suggested and sure enough, they were delish!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6oBjA4xknF78ayjoCs2Kf5Q92H4y8ErpM60w7XsEp_i0je0SUYCiYp3oeL2PmVYPq8Fdih5CObFK3BHVsiJz9EVPHaZZfLBunahNNz5xJrP-ta7JrLJuIuJIs-I9UMYhs0EGugSe490g/s640/blogger-image--171081283.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6oBjA4xknF78ayjoCs2Kf5Q92H4y8ErpM60w7XsEp_i0je0SUYCiYp3oeL2PmVYPq8Fdih5CObFK3BHVsiJz9EVPHaZZfLBunahNNz5xJrP-ta7JrLJuIuJIs-I9UMYhs0EGugSe490g/s400/blogger-image--171081283.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image: bodybuilding.com</td></tr>
</tbody></table>
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<div>
For the full recipe and menu plan visit the <a href="http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-pumpkin-protein-bars.html" target="_blank">site</a><span style="font-family: .HelveticaNeueUI;"><span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-size: 15px; line-height: 19px; white-space: nowrap;">. I am thinking about trying her Live Fit plan. Has anyone else done it? If so what did you think? </span></span><br />
<span style="font-family: .HelveticaNeueUI;"><span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-size: 15px; line-height: 19px; white-space: nowrap;"><br /></span></span></div>
Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-33429759191147155572013-09-13T12:03:00.000-07:002013-09-13T12:09:58.549-07:00Why Starvation Diets Don't Work and My Review of the Seven Day Slim DownI purchased the Tone It Up Nutrition Plan a few months ago and I've been using some of their recipes and tips, but not following it to a T. Then I got this wild hair to try the 7 Day Slim Down (7DSD) that is one of the main components of their nutrition plan. I thought, "Hey, let me give this a go and see what's up!"<br />
<br />
I completed only 4 days of the 7 day slim down and then I had to adjust the plan and I will explain why. The premise of the plan is mostly lean protein and dense green veggies, some fruit, and a bit of dairy the first 2 days. No starchy carbs. No bread/cookies/crackers/pasta/potatoes/etc.<br />
<br />
Days 1-3 I followed the plan strictly. I felt a bit hungry on days 1-3 but nothing unbearable. On Day 3 I woke up 3 lbs lighter, not bloated at all, flat tummy. It felt amazing! By the end of Day 3 I wanted the yogurt I'd been eating after dinner on days 1 & 2 but didn't cave. I got most of my workouts in on all 3 days.<br />
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<div style="text-align: left;">
On day 4, I woke up cranky. Like seriously cranky. And hungry. I followed the plan until dinner but I was craving carbs so insanely bad. I couldn't work out, I felt weak. By 5 pm we decided to go out to dinner and I caved in. I had 5 tortilla chips and ranch dressing on my salad. I had lean pork tenderloin and roasted veggies (not a bad choice!). I went home from dinner feeling guilty for "cheating" but to be honest, my body felt SOOO good. Like heaven. So I thought to myself, "I wonder how many calories this 7DSD comes out to per day???" I googled a few things and found this video.</div>
<div style="text-align: center;">
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<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/NWKMOoTKzbE" width="420"></iframe>
</div>
<br />
Needless to say, it peaked my curiosity. Enter Myfitnesspal app. I plugged in everything I ate from day 2. It came out to about 1300 calories. Not bad, considering 1200 is the lowest possible recommended amount. BUT if you calculate the TWO 30 minute Cardio Sessions they recommend, you'd burn around 300 minimum, maybe even more, and be down to 1000 calories. That's called starvation. Not good.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga8hUUZN2kwbP6ZTGV-Odidkb13f2Bbfg4Vf2yrF56WdW1t2OpeWuW-uvkbgE5ze9CCOl0tPdzpGgf8rubuz7I8kao2grq4W1WppCFgQ-3r4ifscf0EiDhjgnkZG2n4qIizejRPReY_l0/s1600/Slimdowndownday2_cropped.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="88" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga8hUUZN2kwbP6ZTGV-Odidkb13f2Bbfg4Vf2yrF56WdW1t2OpeWuW-uvkbgE5ze9CCOl0tPdzpGgf8rubuz7I8kao2grq4W1WppCFgQ-3r4ifscf0EiDhjgnkZG2n4qIizejRPReY_l0/s400/Slimdowndownday2_cropped.jpg" width="400" /></a></div>
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Then I decided to calculate day 6/7 calories (even though I hadn't gotten there yet) just to see... It came out to a whopping 689 calories without exercise. That is not ok. That is not healthy.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg0jzshsF6jos-cfeQswuSANlgohmk0ptAoAnF84B9CnJqits6_AEZ3aYZ-l-bhCLmh1Vs3lCe_dt7n2XgpUrmysF2FUkkBHz4vxjPq4ALdyg2_zxg_usbeIDpbvwjXVYSate83Ye_WyA/s1600/slimdownday6_cropped.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="103" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg0jzshsF6jos-cfeQswuSANlgohmk0ptAoAnF84B9CnJqits6_AEZ3aYZ-l-bhCLmh1Vs3lCe_dt7n2XgpUrmysF2FUkkBHz4vxjPq4ALdyg2_zxg_usbeIDpbvwjXVYSate83Ye_WyA/s400/slimdownday6_cropped.jpg" width="400" /></a></div>
Let me explain why this is not good. If you restrict your calories so much you will trick your body into thinking you are starving. Your body is thinking, "What the heck is going on here? I guess I better hold on to every last calorie that makes in this place since it might be my last." That really messes up your metabolism. I am not a dietitian or doctor so I don't know how many days of starving it takes to really take a toll on your body, but I don't want to take that chance. It's not worth it. I can do the cutting starchy processed carbs, maybe even limiting dairy to 1 serving a day, but I do not condone getting less than 1200 net calories a day. That's crazy. Even on the week before you get married or do boudoir photos for your hubby. That's just crazy.<br />
<br />
So let me also say that I really like the Tone it Up girls, I'm not downing their programs completely. I really like the workouts, the recipes, the community, etc. I just don't like the 7DSD. I <i>do</i> however think that you can modify it to make it work better for you.<br />
<br />
I like the idea of no starchy carbs for a few days, especially if you want to see bloating cut down (before a wedding or big event, photo shoot, etc.). Carbs hold water, so get rid of them and you won't be walking around with as much water weight. I <b>don't </b>think you can live on 1000 or 700 calories per day. But what you can do (and what I did) is: add extra servings of protein and veggies at lunch and dinner, add nuts or beans if you are hungry, add healthy fats like olive oil/avocado, etc. Don't run and grab a bag of chips or fries, but add extra calories via the healthy stuff!<br />
<br />
So I won't be doing a 7DSD exactly like the TIU one again, but there are good things that you can take from it and use to your benefit to create a quick pre-event slim down that's safe and healthy and look your best.<br />
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<br />Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-65312430802634571312013-09-09T05:15:00.000-07:002013-09-09T05:15:19.732-07:00Color Run FunHad a blast at the Color Run in Albuquerque this weekend. I took Jenna and jogged it with the jogging stroller.<br />
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There's no better feeling than passing cute 20 year old girls with my jogging stroller! A good time was had by all.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfouqofNi3bYwkIIG-YLqy10Xhdy-zRyrX40Jepb82oFjOt8fe2qu52WiJ1LB9-1lT2W71iztrjcpDO65X5sZVWchmReZohZDPh1tHxTB-1JMl3gt_FkbhjVVAHA0G-oeESduWHph9a80/s1600/1243546_10201833674833003_1665438027_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfouqofNi3bYwkIIG-YLqy10Xhdy-zRyrX40Jepb82oFjOt8fe2qu52WiJ1LB9-1lT2W71iztrjcpDO65X5sZVWchmReZohZDPh1tHxTB-1JMl3gt_FkbhjVVAHA0G-oeESduWHph9a80/s320/1243546_10201833674833003_1665438027_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pre-Race<br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUS2t9haPMhFcItdaoYbc9Rq3DayQ0q7IPiTosWIp960HHHsJLIZLn7J8cpXPP5pekO423vbL4V9FoJKi5rO1VNNvanicfFocjDtc8i2d2_UNcGFC3y4vDuRRiUJAL_Ql1DIPkVhEi2-k/s1600/IMG_0656.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUS2t9haPMhFcItdaoYbc9Rq3DayQ0q7IPiTosWIp960HHHsJLIZLn7J8cpXPP5pekO423vbL4V9FoJKi5rO1VNNvanicfFocjDtc8i2d2_UNcGFC3y4vDuRRiUJAL_Ql1DIPkVhEi2-k/s320/IMG_0656.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Me and my sweetheart<br /></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG57Y7pvGo0_7Shc6Q02vg06D9pJxd-M1wSrLspC-NQdpUtAsDDoLyhAjIn_kLXmnl9God76qfOVk0UGHydobvQmlUKLP36zfLZ-p0Vn6158v7-qeex9bZt1wc8SY6zlvugpo5ef7lyg0/s1600/1000616_10100271926514371_1151789876_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG57Y7pvGo0_7Shc6Q02vg06D9pJxd-M1wSrLspC-NQdpUtAsDDoLyhAjIn_kLXmnl9God76qfOVk0UGHydobvQmlUKLP36zfLZ-p0Vn6158v7-qeex9bZt1wc8SY6zlvugpo5ef7lyg0/s320/1000616_10100271926514371_1151789876_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At the starting line</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQRZNYm3Do_oIOsEItd7zbBYKp9kKi7WtvlLMJMxlOSgHO73dJ5GB7GngUr_TFhyphenhyphen4s1_K3N96TprHXPKRwpI0l-wcudhJbS-dA2-WpPfsv6Bkc2d_6OY-RQp9yC7O2yCbMO_fSYY5L3gE/s1600/1262483_10201833678033083_1753636273_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQRZNYm3Do_oIOsEItd7zbBYKp9kKi7WtvlLMJMxlOSgHO73dJ5GB7GngUr_TFhyphenhyphen4s1_K3N96TprHXPKRwpI0l-wcudhJbS-dA2-WpPfsv6Bkc2d_6OY-RQp9yC7O2yCbMO_fSYY5L3gE/s320/1262483_10201833678033083_1753636273_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pre-race jitters!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2TKi86RWf3vgLrlZAURLnFOXoh6BBiUToJJlbtCcUW5DWalVZIhpJDb7V4PzM15gkKDYBu0lZ8Ij0Y7n2pquH6wygfVk6wVNErJ0kYkRGubiw11XsMcOzBNOxiDuoodyIPgaRbtmWRpY/s1600/1265679_10201834326769301_705265412_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2TKi86RWf3vgLrlZAURLnFOXoh6BBiUToJJlbtCcUW5DWalVZIhpJDb7V4PzM15gkKDYBu0lZ8Ij0Y7n2pquH6wygfVk6wVNErJ0kYkRGubiw11XsMcOzBNOxiDuoodyIPgaRbtmWRpY/s320/1265679_10201834326769301_705265412_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Post race & colored! </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0jNhltZ_2cusLH55A581ktqlWOdv-oxdBBMTM53TJX15lnkF6ZJYfapoTHOew74bEDcmwHBlGB9wkztNyYVmN2ZISBw3Z6XQg_7elieSiIACQHcWymSbMamU09zL9_6nu2UaNYB5xxvM/s1600/IMG_0666.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0jNhltZ_2cusLH55A581ktqlWOdv-oxdBBMTM53TJX15lnkF6ZJYfapoTHOew74bEDcmwHBlGB9wkztNyYVmN2ZISBw3Z6XQg_7elieSiIACQHcWymSbMamU09zL9_6nu2UaNYB5xxvM/s320/IMG_0666.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"You want some pink on your face?"</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfp00a7nKEGzAuu6zz61jkT77JvrHcEYxSHWI1tYMh4V5CFtDo_Tp850oPN61bw-lp-HCwHz7Xmr5mUJLIcZgkcMYMSsr-1BhkEU30mUKfQUR_Q5Mi_iA_kwxXncGvVR_3Hs9qxgtCvQM/s1600/IMG_0670.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfp00a7nKEGzAuu6zz61jkT77JvrHcEYxSHWI1tYMh4V5CFtDo_Tp850oPN61bw-lp-HCwHz7Xmr5mUJLIcZgkcMYMSsr-1BhkEU30mUKfQUR_Q5Mi_iA_kwxXncGvVR_3Hs9qxgtCvQM/s320/IMG_0670.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Can you tell which color was her fav?</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic8kH7WQ4w0qygVYrWGLkDkKEozm5sSK0R78xUQqhmVg-YT3oD3BNh2D_t8zJx19d2oTsXlYDBKKgIxExRi_uw1htoaPH2mPMmICYe5Pzo8JUjkLgfNV63HQrlBj_iqtM4mjzN7OgzT_w/s1600/IMG_0671.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic8kH7WQ4w0qygVYrWGLkDkKEozm5sSK0R78xUQqhmVg-YT3oD3BNh2D_t8zJx19d2oTsXlYDBKKgIxExRi_uw1htoaPH2mPMmICYe5Pzo8JUjkLgfNV63HQrlBj_iqtM4mjzN7OgzT_w/s320/IMG_0671.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nana & J</td></tr>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg47CLunzAzj_8KAJGTXAYvblEkPlrQRCGIBUKV8tZEgv9uxp57CHuTjDYgtpS1DY2sjrs5miQn49Ff-ZRjZBe-4jN4OOwotEzRFfS16WJ5SVnf2iRRKFe4pt1ktcokCZ0y_6rQtCL4h-Q/s1600/1009077_10201834359610122_1989513668_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg47CLunzAzj_8KAJGTXAYvblEkPlrQRCGIBUKV8tZEgv9uxp57CHuTjDYgtpS1DY2sjrs5miQn49Ff-ZRjZBe-4jN4OOwotEzRFfS16WJ5SVnf2iRRKFe4pt1ktcokCZ0y_6rQtCL4h-Q/s320/1009077_10201834359610122_1989513668_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Post-Race (Me & My girl)<br /></td></tr>
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<br />Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-33227397595292344742013-09-03T13:00:00.000-07:002013-09-03T13:00:03.445-07:00The Dangers of Your Coffee Creamer<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEGholMwt3KD15ezBKX0TbRABKkT3HbN1W21Rvq2ZSzjVcQsJTZRhFRLmeq2stCEAB8Jt3zHBhQ8sQ31-uGGjY7eVf85Vj7eJ0AC2tHvRnhge8vasSWidR_eOxJlfqD0AE2cfBgi9VwzI/s1600/dangerscoffeecreamer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEGholMwt3KD15ezBKX0TbRABKkT3HbN1W21Rvq2ZSzjVcQsJTZRhFRLmeq2stCEAB8Jt3zHBhQ8sQ31-uGGjY7eVf85Vj7eJ0AC2tHvRnhge8vasSWidR_eOxJlfqD0AE2cfBgi9VwzI/s1600/dangerscoffeecreamer.jpg" /></a></div>
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One of the hardest things for me to let go of when transitioning to eating "cleaner" was my beloved Coffee-Mate creamers. Even just thinking about it has me salivating! Liquid gold, I tell you! But these liquid and powdered creamers you find at the grocery store are basically just a crap storm of oil and chemicals...yummy.<br />
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Not to mention, most people use way more than the recommended serving size of a tablespoon of liquid or 2-4 teaspoons of powder. The calories and fat content in creamers add up quickly, sabotaging your diet for the day!<br />
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Let's talk ingredients. Here's an image of the nutritional info for one of my favorite liquid creamers, Thin Mint. First unknown ingredient on the list is.... Partially hydrogenated soybean oil. What is this, you ask? Just a fancy name for Trans Fats. <span style="background-color: rgba(255, 255, 255, 0);">Unlike other fats, trans fat — also called trans-fatty acids — both raises your "bad" (LDL) cholesterol and lowers your "good" (HDL) cholesterol. Can you say heart-attack?</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTvH2HjdMWe8k_eWIgVCwB3DFettTfvdv3aWIMdsTVQwlJ2Rj-sRhri1wEa6vFrlAJ8fU5U_LPd7NvLTzD7h0SlB2afyHnFwuCqAs81EL5azwjaNbZ4dYvxvOLUUFCh2v3xdV1lrqh504/s1600/nutritioncoffee.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="392" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTvH2HjdMWe8k_eWIgVCwB3DFettTfvdv3aWIMdsTVQwlJ2Rj-sRhri1wEa6vFrlAJ8fU5U_LPd7NvLTzD7h0SlB2afyHnFwuCqAs81EL5azwjaNbZ4dYvxvOLUUFCh2v3xdV1lrqh504/s400/nutritioncoffee.JPG" width="400" /></a></div>
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<span style="background-color: rgba(255, 255, 255, 0);">As quoted by the <a href="http://www.mayoclinic.com/health/trans-fat/CL00032" target="_blank">Mayo Clinic</a>, "Scientists aren't sure exactly why, but the addition of hydrogen to oil increases your cholesterol more than do other types of fats. It's thought that adding hydrogen to oil makes the oil more difficult to digest, and your body recognizes trans fats as saturated fats."</span><br />
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That's comforting!<br />
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Not all fats are "bad" for you, and you really do need the "good" kind of fat in your diet. A great article explaining fats is on the <a href="http://www.hsph.harvard.edu/nutritionsource/fats-full-story/" target="_blank">Harvard School of Public Health page</a>. But medical groups across the board agree on limiting out intake of trans fats is important for heart health and cholesterol. Very important. Especially for women - heart disease is still the #1 killer!<br />
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Next on the list we have mono and diglycerides. <span style="background-color: rgba(255, 255, 255, 0);"><a href="http://www.livestrong.com/article/445850-what-is-bad-about-mono-diglycerides/" target="_blank">Monoglycerides and diglycerides</a> are food additives commonly used to combine ingredients containing fats with those containing water, two types of ingredients that don't ordinarily combine well. Food manufacturers typically use them to extend a product's shelf life. Made in part of fatty acids, they are similar to triglycerides, the predominant fat in food according to the Harvard School of Public Health, except they are classified as emulsifiers rather than lipids. No studies found that they are harmful to people, but still it's another chemical that we are ingesting which is not in line with clean eating principles.</span><br />
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Then we have a few more ingredients we can't pronounce: <span style="background-color: rgba(255, 255, 255, 0);"><span style="text-align: -webkit-left;">Dipotassium phosphate is a chemical used as an ingredient in foods to control acidity and prevent coagulation. It is most commonly used in the production of cheeses and non-dairy creamers, not to mention fertilizers. Yep, fertilizers. </span></span><br />
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<span style="background-color: rgba(255, 255, 255, 0);"><span style="text-align: -webkit-left;">Lastly, we have good ole' carrageenan. This stuff is a derivative of Irish moss, a type of seaweed found along the west coast of Ireland and the east coast of North America. It is used as a thickener, emulsifier, and stabilizer in many foods and drinks.</span><span style="text-align: -webkit-left;"> <a href="http://www.drweil.com/drw/u/QAA401181/Is-Carrageenan-Safe.html" target="_blank">Researchers debate the safety of carrageenan, and several studies link it to malignancies and digestive problems.</a> Bottom line, is that there are researchers who think this is bad for you. Eat at your own risk.</span></span><br />
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<span style="background-color: rgba(255, 255, 255, 0);"><span style="text-align: -webkit-left;">So lets think about this for a minute....in order to make coffee creamer last a long time, mix well with our coffee and not clump up, and maintain a thick consistency, we have to add a bunch of processes chemicals. And if you think the powdered kind is better, it's not! <a href="http://www.thealternativedaily.com/the-absolute-worst-creamers-for-your-coffee/" target="_blank">One of the ingredients in powdered creamer is even flammable</a>! </span></span><br />
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Don't worry, you do have a few alternatives! Plain old half-and-half, milk, or cream. Sure you are getting a small dose of animal fats, but at least no sugar or transfats or processed chemicals. And we do need some fats in our diet.</div>
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Or you could go for coconut milk/cream, almond or rice milk. Both can be quite flavorful. One thing to remember is that even healthy almond milk or rice/coconut milks can contain the chemical additives to extend their shelf lives. So look at labels and decide for yourself. Maybe you can find an almond milk that doesn't have the carrageenan, but it might have the dipotassium phosphate and the mono/diglycerides, but it's a healthier trade-off. It's up to you, but make informed choices!<br />
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Need some sweetness added to your cup o joe? I prefer the natural sweetener stevia, or even just plain sugar. One sugar packet is only 15 calories. I say 15-30 calories is better than eating cancer causing sweet'n'low. Skip artificial sweeteners or syrups they are just plain bad for you. They are also linked to making people feel more hungry after eating them, which defeats the purpose!</div>
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*Note- I am not a dietician or nutritionist. Always consult your physician when making changes to your diet/exercise plan. This blog provides opinions for informational purposes only.</div>
Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-79889485944938512342013-09-03T10:14:00.000-07:002013-09-03T10:14:04.013-07:00The Adventures of Designing Stroller Classes!I thought it was going to be a piece of cake working up my stroller fitness classes. Boy was I wrong! It's been an ongoing process figuring out what works...and I am still trying to figure it out.<br />
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My original plan was to hold them at a park here in Grants, Truman Park. It's not the nicest park (there's some grafitti,etc.), but it has a walking path that goes around and plenty of shade. I took the girls there to "test" out a class.<br />
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This park was a bad idea. There are NO bathrooms. No port-a-potties, nothing! It's kinda crazy. Even if you make your little ones go before you leave the house, inevitably there will be a need for a potty at some point. So that location was OUT! I found out the hard way and ended up sprinting to my house.<br />
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Next obstacle was the battling the complex mind of a toddler. When we got to the park, my kids did NOT want to be in the stroller. They saw the playground equipment and had to make use of it. So I thought, "I'll let them play while I push my stroller around sans-kids and try out my class format." That was a big FAIL too because my little ladies wanted me to play with them! My youngest kept chasing me crying while I was going around the park, "Mamamamama!!!" INSERT CROCODILE TEARS.<br />
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So I have come to the conclusion that this camp will be an evolving class. We will try things. Things may not work. Kids may not like some stuff. We may have to adapt. But we'll figure it out and get a workout in regardless!<br />
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So for any moms out there interested in exploring the unpredictable world of Stroller Fitness, come try it out with me! We're starting September 9, Mondays & Fridays, 10 am - 10:45 am.<br />
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Bring a stroller, water/snacks for the kids, a blanket or mat or towel to put on the grass, and appropriate clothing for mom & kiddos.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicv0DkYJGxlHGbAa-hSEru-MPIsgM6kHgj8HpeyLWrLKsnMz87k6CbJDjYwXjCme_hCOzv2K1r1ISQU6vEizK_a_TTxXuJxHXaeUgz2CRp-gmIeiIRzkUU8umFxtP6m1CU_zPAeS1gfqM/s1600/baby-crying-pram-18215469.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicv0DkYJGxlHGbAa-hSEru-MPIsgM6kHgj8HpeyLWrLKsnMz87k6CbJDjYwXjCme_hCOzv2K1r1ISQU6vEizK_a_TTxXuJxHXaeUgz2CRp-gmIeiIRzkUU8umFxtP6m1CU_zPAeS1gfqM/s320/baby-crying-pram-18215469.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.dreamstime.com/royalty-free-stock-images-baby-crying-pram-image18215469" target="_blank">Image Credit</a></td></tr>
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Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0tag:blogger.com,1999:blog-8886959939694378260.post-79719590260744425812013-08-30T11:19:00.000-07:002013-08-30T11:19:09.214-07:00Let's bet on losing weightSo one of my favorite fitness bloggers, <a href="https://www.facebook.com/blogilates" target="_blank">Cassey Ho from Blogilates</a>, is hosting a diet bet for the month of September or "Sweatember". Join us and win money for losing weight!<span style="font-family: inherit;"> <a href="http://diet.bt/1752exZ" style="background-color: white; color: #1155cc; line-height: 18px; outline-style: none;" target="_blank">http://diet.bt/1752exZ</a><span style="background-color: white; color: #222222; line-height: 18px;">. </span></span><br />
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<span style="background-color: white; color: #222222; font-family: inherit; line-height: 18px;">Click the link for more info! It's gonna be fun! </span><br />
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<br />Marcie Chavezhttp://www.blogger.com/profile/04950568379444685485noreply@blogger.com0