For Health & Happiness

I love this article because it reminds us about the simple truth, math, science (call it what you want) behind weight loss.  Burn more calories than you eat, and YOU WILL lose weight.  It also let's us know that kickboxing type workouts (go TKB burn the most calories).  According to my bodybugg, I must concur.  Though, this article might be stating the higher end of calorie burn.  Also, remember that it varies from person to person.  Anyway, here are six workouts, and their estimated calorie burn.  Check out the article for more information.  If you want to know exactly how many calories you are burning, the bodybugg is great tool.

Kickboxing: 800 cals per hour - I burn between 550 and 600 in a TKB class.
Biking: 700 cals per hour - that's why I am trying to take cycle classes now :)
Zumba: 500+ cals per hour - how much you put into this one really makes a difference
Jumping rope: 780 cals per hour - not sure I could do this for an hour
Aerobic step class: 600 cals per hour
Running: 650 cals per hour

OK so, I already have this on the side bar, but I wanted to bring it to your attention in case you missed it or if you needed a reminder.

There are 168 hours in 1 week.  Exercising for 30 mins a day for 6 days = 3 hrs (1.7% of your week).  Exercising for 60 mins a day for 6 days = 6 hrs (3.5% of your week)

Still don't feel like you have enough time for your health?  Here are three suggestions.  One: Simplify.  Do you have too much on your plate?  Two: check out a program to help you organize your time.  Chalene Johnson's free 30 day challenge to master organization and achieve your goals is the program I am using. Three: if you can't make time for three hours a week, or you just don't want to, accept that your health isn't a priority.

Gosh, that sounds harsh.  Well, I am just trying to motivate you to take care of you!

Remember 30 mins a day can and should be fun.  Find what works for you!

Yes, I have joined the shakeology world and I am loving the product.  Check out a couple videos about the product.  If you are interested in it, let me know.  You can also check out my website on the right.  If you want a discount, I can tell you about how that works too.

I love this video. 
http://teambeachbody.com/showcase/-/bcp/16664447001/76318?referringRepId=76318

http://teambeachbody.com/showcase/-/bcp/82906800001/76318?referringRepId=76318

So every day this week I would like to give you some basic information on the food groups.  Today let's talk about whole grains. 

Research has shown a decrease in many diseases when they are part of a regular diet.  You must be careful though; not all labels mean whole grain.  To reap the reward, you must actually eat the whole grain (bran, germ, endosperm).  Well, how in the world do we know if we are eating all of that?  Look for these labels and/or items.

• Whole-grain corn
• Whole oats/oatmeal
• Popcorn
• Brown rice
• Whole rye
• Whole-grain barley
• Wild rice
• Buckwheat
• 100% whole wheat flour

Keeping an eye out for the word "whole" is also a good place to start.

Now that you know what to look for, you might be wondering  how you get grainy on a daily basis.  Here are some tips.
     1. Eat popcorn - but don't add too much butter
     2. Replace 1/2 the white flour you use in baked goods with whole wheat flour
     3. Choose brown rice instead white
     4.  Pick a blended pasta - it probably won't taste as bad as you think
     5.  Incorporate whole grains at the start of your day - for breakfast there are many whole grain cereal options or a piece of whole grain toast with jelly or peanut butter can do the trick too.

For more information about whole grains, follow this link to read an article from WebMD.

Calling for healthy recipes to start the New Year off right.  Please e-mail me if you want to share.  I will post it on my blog and give you the credit.

When I was a personal trainer, the most desired body part to improve was the stomach.  I was reminded of this today when a family member asked what she could do to improve her tummy.  Have your heard the phrase "abs are made in the kitchen, not the gym?"  Well, that saying is mostly true.  Experts say that nutrition is 70 - 90 % percent responsible for changing your body shape.  I exercise a minimum of four hours every week, and I am able to maintain my current weight.  However, the times that I have lost body fat have been when I have been counting calories and making healthier food choices (what I plan to do for the new year).  Getting toned abs is not hard.  Getting them to be visible is the difficult part.  Exercise will do its part to shape the muscles, but until you remove the fat on top, you won't see them.  This requires a healthy, well balanced diet.  So that is where to start.  But for those of you who are still curious about what exercises to do to strengthen your stomach (and other core areas), do a variety of plank exercises, the basic crunch, leg raises and bicycles.  Keep working hard for those abs this year, and you will not only like what you see in the stomach area, but the rest will look good too.  Have fun!

I know it has been quite awhile since I posted.  I intend to make regular postings after the new year, but I ran accross this article on Yahoo and thought it was worth taking the time to make a post.  I hope all of you enjoy the holidays.  Please visit me around the new year so we can start the year out right and with support.

Heart attacks are common around the holidays so know the warning signs.  Also, check out the website for some different ideas for preventing a heart attack this holiday season.