Saturday, July 31, 2010

Organic Puerh Tea, A Healthy and Satisfying Alternative to Coffee

If you are looking to kick your coffee habit, or just cut it down to a couple cups a day... Puerh tea is a great alternative.

 Puerh tea's history dates back 2000 years in China. It is made from a variety of old wild tea trees called "broad leaf" which are grown in the Yunnan Mountains. Once the leaves are picked they are fermented. This is a top secret process and is highly guarded by the Chinese tea growers. After the fermentation is complete, the tea  is
aged for a few months to several years.
  Puerh's taste is different then other teas because it has a rich, full bodied feel similar to a Cabernet Wine. There is a delicious Umami flavor when you drink it, which adds to its savoriness and satisfying experience.
  Puerh tea is now becoming trendy in the US, which is a good thing because it makes it easier to find. (It's the first year I saw it at the National Restaurant Association's food show)
 Even though we are just learning about it's health benefits,  people around the world have know about them for many years!

  Puerh is so healthy for you because it's unique fermentation process creates Polyphenols, Statin,  Catechins and Probiotics within the tea. It even has more antioxidants than green tea.
Plus it can help with weight management and  lower cholesterol!

 Numi is my favorite brand of organic tea and it makes a fabulous Puerh tea line. They have different flavors and ways to make it. The easiest is in the tea bag form ( picture of box shown above) and the varieties include Emperor's Puerh (organic Black Tea which is great to use as a substitute for your morning cup of coffee, and has about half the caffeine) , Magnolia Puerh, Mint Puerh and a Chocolate Puerh. (which makes a great pick me up and low calorie mid afternoon treat! )

 You can also buy it in a cool brick form which you steep with boiling water .     See picture to the right.  If you would like to find out more about Numi's Puerh Tea, check out their website at www.Numitea.com . It is available at Whole Foods Market.



 If you try it, let me know how you like it!

Wednesday, July 28, 2010

Rewrite your Story

    We all have a story that we have created about ourselves.
   It usually includes significant experiences from our past, what we have gone through and where we are now.
   This story defines who we are. It includes good and bad images of ourselves such as,
   I'm....
   Smart
   Successful
   Messy,
   shy,
   overweight...

  Once we have those definitions in place, it becomes hard to break free of them, especially as we get older. Some things that prevent us from changing may be fear of failure, fear of the unknown, or  fear of ridicule.  It may be, we believe the people who love us might start to see us differently and then start to feel differently towards us. We might feel differently about ourselves.  Changing might mean we aren't being true to ourselves.  

   When we want to lose weight, it goes to the core of who we feel we are.  The desire to want to be fit and healthy,  is scary because if we achieve it, we may feel we will no longer know how to define ourselves.  Even if it is a change for the better, it is unknown and uncomfortable.
    So we try many diets over the years but they all fail.
    We make excuses for not exercising.
    We say we have no will power.
    We say it's because we don't have the time, energy or money to eat right and exercise, but is it? 
    Sometimes we feel we have lived like this for so long, if we start now, will it make us feel worse about all of that time we've wasted being overweight?
.  We sabotage ourselves.

  I recently bumped into someone that lost weight after years of saying that they wanted to lose weight but never seemed to be able to achieve it.  I asked them, what finally did it for you? A new diet book?  New exercise gadget?  What was it I wondered? 
  They said,
 "I just decided I was ready to make a change"
   Simple. (but not really...)

  So if you are thinking about losing weight, ask yourself,  do you really want to? Why do you want it?  Do you want to embrace the change that will come with it?  Are you ready to see yourself differently and show others that although you have changed somethings, you are still you.  

 Remember...
 It is never too late to go after something we always wanted but never tried for.
 We are never too old to decide who we are.
  It is never too late to rewrite our story.

Monday, July 26, 2010

My Running must haves!


1. ASICS GEL KAYANO 16

Can a sneaker change your life?  Well it did for me.
The Asics Gel Kayano are, in my opinion the best running shoe available and well worth the investment of @ 140.00.
Before I discovered the Asic Kayanos, I suffered from on and off again tendinitis in my ankle and lateral knee pain. Kayanos help you consistently strike the ground correctly and adjust for overpronation.
Now, my ankles and knees feel great. You can feel the difference as soon as you put them on and take your first few steps.
Asics are available at most sporting stores and nicer department stores like Von Maur and Nordstrom. or go to their website for more info  http://www.asicsamerica.com/



2.FOAM ROLLER

This piece of equipment helped to stop the terrible lateral knee tightness I use to
get after about 20 minutes of running.
Many women tend to have lateral knee pain when they run due to the angle that their quadriceps cross from their hip joint to their knee. One way to combat this pain is to roll out your leg muscles with a foam roller.
After running, when your muscles are warm and loose (never do any stretching with cold muscles) lie down with your hip on top of roller and legs stretched out. Put your hands on the floor in front of you and roll your leg over the roller down the side of your leg from your hip to your knee. Slowly, go back and forth a few times.
Your muscles will probably feel tight so take it slow and stop if it is too painful.
Repeat on the other leg. You can then roll out your quadriceps, hamstrings and shins in the same manner. Do this 2-3 times a week after you run.
*Make sure to get your physicians clearance before doing any roller exercises.*

  You can order these online at www.performbetter.com


3. Nike Plus Sportsband
 This is really fun and helps keep you on track with your goals.  
The Nike Plus Sportsband tracks the time, miles and speed you run. It also tells the calories burned ( although this will be an estimate). It is perfect if you don't want to spend @ $300.00 on a higher end Garmin. It retails for about  $60.00
It comes with a wrist band that holds the Nike plus (see picture to right)
and a sensor (below) .
  The only drawback is that if you do not use the Nike sneakers that have a space in the sole to put the sensor, you will have to attach it to your sneakers in a different way.
  You can find some holders online (just google Nike sensor holder) that sell for about $10.00 or you can make one yourself. It's not hard, you just have to figure out the best system for you.
   I put mine in a small ziplock bag, securing it with an elastic band and attached it to the top of my laces with an elastic band and a little tape. It sounds cumbersome but it really isn't. That way it lays flat on the top of your foot (its super light, you can't even feel it) and it measures your steps accurately.
  Then when your done with your run, you can sync the Nike plus into your usb port. You create an account on the Nike running web site and then you can save all of your runs, make comments about them and set goals for yourself.  Nike plus has great training advice. It also has this really cool mapping feature where you can actually map your run with your streets and it helps you figure out how far you are running before you go out. That way, you can see if your sensor is accurate.
If it isn't accurate, there is a way to adjust it.
You can find out more about the Nike Plus Sportsband at click here for sportsband info You can purchase it at Dicks Sporting Goods Stores, online or at other sporting goods stores.

Do you use any of my favorite running things? Do you have any of your own? Let me know! I'd love to try them out!

Friday, July 23, 2010

Busting the Fat Burning Zone Myth! (say it ain't so...)

Have you been working out for a while, but seeing no results? The scale hasn't budged in months?
Well, I'm sorry to say, it might be because you aren't working hard enough!

 WHAT? YOU'RE KIDDING RIGHT???
 I'm doing an hour of cardio each day!
 Seven days a week!!
 And I'm working in the FAT BURNING ZONE!
 I'm a fat burning machine! It says so on my elliptical!!

 Well....um...not exactly...

 The Fat Burning Zone is the theory that you will burn more fat if you work at an easy intensity . It originated from the fact that our bodies burn fat for fuel at a low intensity but burn more glucose as our exercise intensity increases.
  Consequently, the theory that it must be better to work at a low intensity for optimum fat loss, started to circulate within the fitness industry.  It spread like wildfire because people love the idea that they can work less hard and lose tons of fat!

 Well, as with most things in life, if it seems too good to be true, it probably is!

  Researchers at the University of Wisconsin, La Cross tested this theory out and found that during low intensity exercise there is a higher percentage of calories coming from fat. However the total number of fat calories is less than during high intensity exercise, because the total number of calories burned during high intensity exercise is much higher.

    So in order to maximize your fat burning potential,  it is important to work at a high intensity. How do you know if you are working at a high intensity? First thing to remember is that "high intensity" is very subjective. Do not base what you consider to be high intensity with what your friend does. Obviously, the fitter you are, the more you will be able to do.

     At a high intensity...
 *  You shouldn't be able to read a magazine or sustain a conversation comfortably.  Sorry, that new issue of People with Zach Ephrons abs are just going to have to wait!   (Except during warmup and cool down, then you can enjoy all you want!) You should be able to talk if needed though.
 * It should feel as if you are being challenged but not close to passing out!

    How to get there...

  * A good way to increase your intensity is to increase the incline on the treadmill, increase incline or resistance on  the elliptical or switch cardio types all together and try something new...like running. Sometimes just trying a new exercise even if it is at a low intensity to someone who has been doing it for a while, can be quite high for you.   (see my previous post on how to start a running program)


  *Also, because you are increasing intensity, the length of time you work out should be shortened.
  This is important!  If you are working out for 45 min -60 min now,  try working out for 30 minutes while you are adding your intensity.  When you feel you have reached the level of working out that is high  for you,  you can slowly add more time to your workout. Or you can keep it at 30 minutes if you feel that it is all you can do.

  *Add a little intensity at a time, exercising at each new level of intensity for a few sessions (or more) until you feel ready to add a little more. Stop at the level when you are feeling you are working hard but not at a level that is too hard for you.

  *I actually find that working for 30 minutes at a high intensity gives me better results than working out at a lower intensity for an hour.   (If you work out for 30 min now, cut it down to 20 minutes and increase your time once you have reached a high intensity on a consistent basis)
 
   I would just like to add that this is not to discount a good long run, during which you are running/jogging at a slower pace than you could when you only run for 30 minutes. I love those runs and find they are great for thinking and stress relief.  But, if you want to lose weight and more specifically fat, than it's time to finally bust the fat burning zone myth and workout hard!!
   
 REMEMBER
*Always get clearance from your doctor to work at a high intensity*
*Do not go directly from working at a low intensity to working at a high intensity. You want to increase your intensity gradually over a couple of weeks (or where you feel comfortable).
 *Do not work at a high intensity if you are just starting to exercise for the first time or are exercising after a long period of being sedentary.
 * If you ever feel short of breath or any chest pain or discomfort stop exercising immediately and get medical attention.

Do you work out at a low or high intensity? Do you have any questions about how to increase your intensity? Let me know!!

Wednesday, July 21, 2010

Run For Your Life

  Okay, so I know that some of you think you cannot run. I hear that a lot from my new clients. Your body doesn't work that way. You have never run and never plan on it. It's just not in your genetic makeup! You're tired just thinking about it!
So why do I want you to run for your life?
Because from my experience, running is the most effective cardiovascular exercise for weight loss when
combined with a strength training program and clean eating.
    If you want to lose weight and change your life you will need to do things you never thought you could and probably never wanted to. 
   But here's the good news, when you try something out of your comfort zone, you become stronger and empowered! Plus, there's a great chance that once you start you'll be hooked and one day this winter you'll be asking me if I ran, even though its 20 degrees out and there's some snow on the ground!

  So ask your doctor if you are healthy enough to start a running program. If you get the green light...

     Here is a safe way to start...

1 Get yourself a great pair of supportive running sneakers ( I'll blog about my favorite sneakers soon )

Start off slowly.
  You don't need to be running a 7 minute mile when you first start out. Warm up with a brisk walk for 10 minutes. Pump your arms and think about how your feet are striking the ground. Make sure your heal hits the pavement first and roll through your foot.  Keep you chest up and eyes looking forward. Breathe deeply in and out through your nose.

3. Then jog for a block or two until you feel like you need a little break. (You can go for a few minutes depending on your fitness level)

4. Then walk briskly again, continuing to pump your arms. When you feel that you have caught your breath, jog for a few more blocks or minutes.

5. Keep alternating between walking briskly and jogging for about 20-30 minutes, depending on your fitness level. If you are just starting a fitness program for the first time, 10 minutes might be all you can handle in the beginning. Don't worry, your cardiovascular fitness level will increase quickly if you continue training on a consistent basis. ( If you are deconditioned, always check with your doctor to see how long you can jog for. ) Always cool down for 10 minutes when you are done with your intervals. Walk slower than you did during your brisk walk to bring your heart rate down and allow the blood to flow away from working muscles.

6 When you feel that the walk/jog intervals are easy to do, lessen the time you walk and increase the time intervals that you jog. Give yourself as much time as you need to feel comfortable at each level before increasing your jogging intervals. Do not increase the overall time of your workout until you can jog the entire time.

7. Once you are jogging the whole time, you can increase the length of time you are jogging until you reach 30 minutes. (If you are already at 30 minutes skip to #8)   Add a minute or two to the total time you run. You might stay a week or two (or longer) at each new total time until you feel that you are ready to add some more time.

8. When you are jogging for 30 minutes non stop and are ready for something more challenging, try to jog a little faster until you build up to a run. ( A run will be about a 10 min mile or faster ) As you did with adding time to your run, increase the pace a little bit each week or so until you feel ready to run a little faster. There will be a point where you are happy with how fast you are running.  Or ,where you feel you are at the fastest you can go. It is perfectly fine to continue running/jogging at that level for however long you want.

 If you need more incentives to run besides losing weight, running is also great for ....
* stress relieving... nothing beats a hard run when your kids, friends, job, hub (or all...) are driving you crazy!
*goal setting.. every time you jog/run longer or faster than the last time, you feel fantastic about yourself!
*idea generating... its a great time to think things through, plan your next writing project or brainstorm ideas.
* friendship strengthening..when you jog with a friend, you can push each other to the next level.
  
 It also..
*lowers your blood pressure
*strengthens your joints and bones
*fights against osteoporosis
*decreases risk of some cancers



 So go on, run for your life, you might just like it!
 
 Let me know if you are going to give it a try, or if you already run, tell me all about it!

Tuesday, July 20, 2010

To Eat or Not to Eat (before and after exercising that is....)

 One of the most frequently asked questions I get from my clients is "Should I eat before or after I work out?" The short answer to this is BOTH!
  Eating a small snack or meal before you exercise will help you power through your workout and eating right afterwards will help your body refuel.
 Some important things to remember...
 1. Eat between 30 min -1 1/2 hours before you workout.
     You want to eat close enough to your workout so that you do not feel hungry while exercising but you don't want to eat so close to training that your stomach feels like it has a brick is in it. Everyone's stomach is different, so experiment with different times, until you find what works best for you.
 You might also find that you wait a different amount of time before working out for your various types of training.  I find that for strength training, the perfect time is one hour. If I wait any longer I start to get really hungry and do not workout as intensely! However, if I don't wait that long, I feel weighed down by my meal. When I run after breakfast or in the afternoon, I like to wait about an hour and a half.
 2. Eat a snack or meal that has a balance between carbs and protein. Do not eat food with fat in it before working out!
     This is important because fat takes longer to digest and will keep the oxygen in your stomach for digestion instead of allowing it to go to the muscles that need it during exercise; and because it slows down digestion your stomach will feel full and uncomfortable. Choose foods with complex carbs and some protein such as oatmeal, Greek yogurt and banana, or whole grain cereal and skim milk.
 3. Keep in mind, the time of day that you workout may change your usual eating habits.
    When I run right after I wake up, I skip the meal I usually have.  I just drink a little juice and hit the road. I don't want to wake up at 4am to eat a small meal! However, I understand that the trade off to not eating a snack will be that those runs are never my longest because I don't have enough circulating blood sugar and I start to feel really hungry and tired after about 30 minutes. It's a trade off I'm willing to make in the morning because I really like those runs!
4. After you workout, you have a 30 minute window, in which you must eat to replenish your carb and protein stores!
   This is probably the most important piece of information concerning eating and exercise! It is crucial for you to eat within 30 minutes of finishing your workout. Your body can process carbs and protein the best during this time frame. This meal will build up the energy stores you must have for your next workout and will give your muscles the protein they need for optimum growth. If you wait any longer, you will not be able to maximize the benefits of your exercise. 
   Make sure you refuel with some complex carbs and protein.  My favorite post exercise meal is an egg white fritatta with veggies. You might also like to try lean chicken breast on a whole wheat wrap with tomatoes, lettuce and cucumbers. If you don't feel like you can stomach a lot of solid food right after you eat, whip up a shake of non fat plain yogurt, fresh blueberries, strawberries and some ice.
 Eating the right foods at the proper times will fuel your workouts and allow you to maximize your weight loss and muscle gains
What are the best time frames for your snacking and training? Do you have a favorite before or after exercise meal? I'd love to hear about them...

Thursday, July 15, 2010

Steal a piece of the day!

Every May I think the same thing, when school gets out I will have so much extra time to workout! ( and clean! ) But, as the weeks pass by, I realize that between my clients and my full time job as “chauffeur” and “activity director” for my kids,  I’m busier than I was during the school year!
  Does this sound familiar?
  So when do we have time to fit in our workouts?
  Well,  I decided the answer to this dilemma is to steal a piece of the day just for myself! I’ve been waking up at 5AM  as the sun starts to rise and go for a run! Or strength train! Now, I know some of you are thinking...no way! Not gonna happen, I'm just not a morning person. I totally understand that! However when you want something badly enough, like finally getting into shape, you have to start to look at your life in a new way. Change things up!
  Here are some great benefits to waking up early to exercise…
* Your motivation to work out is a limited resource. It is highest in the morning and lowest toward the end of the afternoon and evening. So take advantage of it!
* You set yourself up to eat clean all day when you workout early! After working out you will feel energized to feed your body healthy food to supplement all of the hard work you already did!
* You feel like you accomplished something great all day, and it makes you feel really good about yourself.
* Even though you woke up extra early, you feel energized all day!
* Early morning is the coolest time of the day in the summer and the safest time to workout outdoors when it is hot.
* Waking up early in the summer is easier than in the winter because it is warm and light out. So if you start now, it will become a habit by the time winter comes around.
*Watching the sunrise is awesome! Plus there are lots of bunnies out early and its fun to see them!
 Here are some tips to make working out early easier….
1. Get your workout clothes ready the night before.
2. Go to bed around 10 so that you get enough sleep to feel energized once you wake up.
3. Have some great music ready to listen to!
4. Ask a friend to go running with you. Getting up early is easier when you know someone else is doing it too! You can keep each other motivated because you know the other is depending on you!
5. Keep an exercise journal. Write down what exercises you did and how you felt. You can even write out goals you have for the coming week so that you keep yourself motivated. It feels great to look back over a couple weeks of journaling and see all that you have accomplished.
So why not give it a try tomorrow morning! Leave your husbands and kids sleeping and hit the road!
Do you work out in the morning? How do you like it? Do you have any tips on making it easier for other women? Let me know how it goes for you!

Wednesday, July 14, 2010

Two important indicators to help you determine whether you need to lose weight for your health…

  Your health is one of the many important reasons to change your lifestyle!
  Calculating your BMI and Waist Circumference are two easy ways to start to get an idea if your weight might be affecting your health. Being overweight or obese can lead to diseases such as diabetes, cardiovascular disease or cancer.
  BMI stands for Body Mass Index. It is a calculation of your body composition using your weight and height. One shortcoming to the BMI calculation is that it uses a total body weight equation (meaning it does not separate fat percentage from muscle mass percentage) so, if you are a super fit athlete with tons of huge bulging muscles, your BMI might indicate that you are overweight when you aren’t. However, for the rest of us, BMI is a very useful tool to assess if our weight is a healthy one. Here is a link to an easy to use BMI calculator. Just plug in your height and weight and it will give you your BMI. BMI CALCULATOR. For math wonks, you can also do the equation yourself by dividing your weight (kg) squared/height (meters) squared.
BMI CLASSIFICATIONS
underweight   < 18.5
normal weight18.5- 24.9
overweight25.0- 29.9
Grade 1 obesity30.0- 34.9
Grade 2 obesity35.0-39.9
Grade 3 obesity>40
The second method of assessing if you are overweight and at a health risk, is your waist circumference. Women with waist measurements more than 30 inches display heart disease twice as frequently as slimmer women; and women with waist circumferences above 35 inches display elevated cardiovascular profiles. It is also a sign of abdominal obesity. This type of fat is a  health risk because fat in the abdomen is more easily utilized by the body and carried into the bloodstream, which increases its disease related blood fat levels.
To measure your waist, take a cloth tape measure and measure around your stomach where your belly button is.
  These two measurements are meant to help you start to think about some of the changes you might want to make in your life. If you are concerned by your numbers   consult your physician for a further check up and advice.

Tuesday, July 13, 2010

Pump it up to see your weight go down!

 Let’s just debunk the most common myth in exercise right now …women WILL NOT bulk up if they strength train!! In order to build lots of big muscle you would need huge amounts of testosterone which women do not have in their bodies naturally.  Another common myth is that your fat will turn to hard muscle if you lift weights. That will not happen! Muscle and fat are two different things in our body. Our muscle sits under our fat. When we lose fat we allow our muscle definition to show through. Muscle also takes up a lot less space on our bodies than fat because it is much more compact.  So if you build muscle while you work to burn fat, you will achieve the lean “toned” look you are looking for.
  Here are some other reasons women should strength train…
1. Muscle is a highly active tissue in our bodies which means it increases our basal metabolic rate ( meaning it burns a ton of calories even when we are at rest! Which fat does not)
2. We lose more than one half pound of muscle every year after the age of 25 if we don’t strength train. One of the major reasons our BMR decreases so drastically as we age.
3. Strength training can help decrease belly fat! Which will not only make you look awesome but will decrease your risk for diabetes and cancer!
4. It helps reduce blood pressure
5. It strengthens your joints and helps prevent osteoarthritis
6. It makes you feel fabulous! Strength training makes you feel as if you really accomplish something! Over time,  you see the results and can progressively increase the difficulty of your workouts so they are always challenging and fun!.
  The ACSM recommends starting out at 1 set of 8-10 exercises that work all of the different muscles in your body, 2-3 times a week.  Always allow at least a day in between work outs to let your muscles recover and grow. I prefer free weights because every exercise engages your core. Machines also are a one size fits all approach, where as free weights are perfect for every body size and fitness level. If you have never strength trained before, it might be helpful to set up a session with a personal trainer to assess what your starting level is.  They can also show you different exercises you can do to achieve your individual goals and the proper form to use so you don’t get hurt.
*Always, consult your doctor before starting any exercise program to make sure it is safe for you to do.
Have you ever wanted to strength train before but never tried it? Let me know what your experiences have been…

Saturday, July 10, 2010

You are what you eat…

MAKE EATING CLEAN A LIFESTYLE CHANGE FOR SUSTAINED WEIGHT LOSS AND MUSCLE DEFINITION!!

  TOP 10 WAYS TO EAT CLEAN….

1. Eat food in its most natural state.

  Stay away from food that is processed, refined or “white” or that has a lot of sugar (more than 5% daily value) and sodium.  Instead, choose delicious foods such as whole grains, low fat dairy products and lean protein to help you build muscle and lose fat!

2. Avoid food that is fried or contains transfat and high fructose corn syrup.

   Make sure that you read the labels of everything you buy. Even if it says no trans fat on the front of the box if the ingredients say partially hydrogenated vegetable oil, stay away from it!!

3. Eat breakfast everyday!

    This seems to be very difficult for a lot of my clients, but it is critical for weight loss. Eating breakfast jump starts your metabolism and makes you less hungry at the end of the day. Try oatmeal with blueberries and some scrambled egg whites and some green tea. Or if you can’t stomach a real “meal” try making a healthy smoothie with yogurt and frozen fruit!

4. Eat small meals every 2-3 hours, which ends up being 5-6 meals a day rather than 1 or 2 large meals.

It’s important to not skip a meal.  Make sure to include complex carbs and protein in every meal.  Making sure you have protein in every meal/snack will keep you feeling full longer. Include adequate amounts of healthy fats daily, such as olive oil or avocado, but be careful that you don’t over indulge in these because they are high in calories. Stop eating two hours before bed, preferably not after 8pm.

5. Watch your portion size.

      One serving of protein should be no more than 3-4 ounces (the size of your palm).

Always measure your food so you know how much you are consuming, it is very easy to overestimate a serving size. Use measuring cups and scales to be accurate. Eat on smaller plates and make one quarter for protein and fill the rest with tons of steamed veggies!

6. Eliminate all sodas even diet soda

I know I know, diet soda has no calories!! But you still need to avoid  it (I’ll blog about the evils of diet soda in the near future..) Also, switch from fruit juices and sports drinks to water. Drink water throughout the day to stay hydrated and feel fuller longer!

7. Plan your meals and snacks for the entire week.

Take your lunch and snacks with you to work or whenever you will be gone for a long stretch of time. Pack a cooler with snacks like non fat Greek yogurt and sliced apples or low fat cheese sticks and baby carrots.

8. Avoid alcohol.

This is important…   If you are working out and trying to lose weight, alcohol will interfere with your body’s ability to digest anything else until it has processed the alcohol. This increases the chance that the food you eat will be stored as fat. When you are in a maintenance mode you can add it back into your diet sparingly.

9. Avoid all fast food!

10. Eat lots of fruits and veggies that are nutrient, fiber and water dense.

     Have a clear broth soup or salad with tons of veggies topped with a tiny bit of olive oil and vinegar before your meal. This will help you feel full and satisfied.

These are the basic ideas to eating clean that will help you change the way you eat so that you can start losing weight!

If you have any questions, or a clean eating tip that has worked for you in the past, please feel free to post it!

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Friday, July 9, 2010

If at first you don’t succeed…

   Well I’m going to try this again…. writing my fitness blog that is; and I’m going to take a guess and say my writing history may be very similar to  your working out and eating healthy history ...

  *You’ve tried working out before, but haven’t gotten the results you’ve wanted… (me too!)

  * You had good intentions when you first began, even got up early for a while to fit it into your day!  (check!) 

  * Once you got into the habit of doing it, you actually enjoyed it! (yup!)

  * After a while, life got in the way and your good intentions got pushed to the side because you were overworked, overstressed and just not in the mood! (oh yeah!)

    I know you still want to lose that weight and look great! I still want to write my blog! It’s never too late to create the life you want, even if you’ve tried and failed many times before!

    I am passionate about women’s fitness and want to share my knowledge and experience with you through my blog. As a mom and personal trainer I know how difficult it is for women to lose weight.  I will be sharing great tips and information that you can use to achieve your goals. I will also blog about the latest exercise and nutrition research and fads, giving my opinion if they are worth the hype. Lastly, I would love for you to post any questions/comments you might have regarding working out and eating clean so we can start a supportive fitness conversation and community. I know we can help each other stay motivated and accomplish all of our fitness (and blogging! ) goals together!

Hayley