Count it Out

Silly as it sounds, this secret seems to work when you're enticed to reach for that tempting snack. Before you dig into that carton of ice cream, cookie bag, etc..., take a deep breath and count to 100. Usually, by the time you stop counting you will have convinced yourself that you don't really need it.

15 minutes to Tone your Body

15 minute Workout

Thought you might like doing something different. Here is a good all over quick workout.

Wipe the Slate Clean

(Print from art.com)

Successful weigh loss begins with the end of doubts, regrets, and remorse- no more of "what if?" "why did I" and "if only". It really doesn't matter what you did yesterday or 10 years ago. It doesn't matter how old you are or how many pounds you want to lose. To accomplish your goal, it is important for you to set your site on mini goals. Losing 80 lbs. is  tremendously scary, and yet making yourself 10 lbs. lighter is not only attainable, but a goal you can live with for now.

Tip for the Day!

The truth is, not one of us can get away with doing whatever we want with our physical bodies. Neglect or abuse WILL catch up to everyone of us.

What an Inspiration!

I am currently reading "Better Body Management by Stormie Omartian. In it she refered to a lady that was 103 and an aerobics instructor.

I did a google search and found this, wish I could have found more...
At 105, Geneva McDaniel taught aerobics daily at her senior citizens
center. Now she's 107 and recruiting residents of her retirement community
to exercise with her.


One thing Stormie brings out is how much she admires this lady. To be active and healthy at any age is a blessing, but to be able to help others find their way to fitness at 103 is inspiring. The imortant issue is CONSISTANCY.

Sit Down!

Absolutely do not take a bite unless your'e sitting down in the kitchen or dining room. Do not  wander around the house with a trail of goodies, and do NOT eat in front of the TV.

Found a New way to have Chocolate!

Chocolate Yumm!

I was tipped off  by my librarian, on a new product by Hersheys. They are called Hersheys sticks. They are a single individually wrapped serving and only 60 calories. So you can get your chocolate without breaking your diet! And if you let it melt in your mouth it helps cure that chocolate craving!  And you can eat the whole serving without having to feel guilty!

Do as your momma said... Eat your veggies!

 (Print from art.com)
Eating fruits and veggies is so Important to good health! Spend some time on one day chopping brocolli and such into bite sized pieces then it is faster and easier to eat those fresh products!

Fun Fun a Virtual view of yourself

Virtual Model

I like saving the model in a word doc. With my beginning measurements and then updating it from time to time as I lose more weight.

I advise shopping at Lands End when your creating your model because it asks for more measurements than most of the others.

Waist Whittler Exercise

Please excuse the quick drawings.

Waist Whittler Exercise Ball Ab workout
This is TOUGH, if you are just starting exercising I do NOT recommend this one! But for you ladies who have been moving a bit and want a challenge here you are...

The move pike and extend on the ball strengthens abdominals (rectus abdominis, internal and external obliques, transverse abdominis) and spinal erectors

Do 3 sets of 10 reps as part of your regular strength training beginner 1 set progress to 3.

Tip pause at the top pull in abs

Need more of a challenge- begin at top of shins instead of on your thighs, then roll to tops of feet, Allows you to raise your hips higher.

Drink that Lemon Water for Better Health

Tip for the Day

This information is from Above rubies #66 edition.
The Easy way to Health
By Pearl Barrett

Drink Lemon water, sweetened with stevia or maplesyrup for your health.
They have 4 times the vitamin c than oranges. They enable the liver to make more enzymes than other food. They relieve indigestion such as heartburn, bloating and belching. The are an antiseptic for our bodies also. They have the ability to scour toxins from the cellular tissue. They are antiviral, antioxidant, astringent, antifungal, an immune stimulant and diuretic. Limonoids, part of the lemons' structure, are potent anti-cancer cinogens that prevent cancerous cells from spreading. They cleanse the lymphatic system, invigorate skin tissue and increase blood flow. They conteract anxiety and depression, drain excess water retention and reduce uric acid whish is responsible for arthritis. They lower cholesterol. Their high mineral content is one reason why they are so alkalizing. They contain 48% potassium which nourishes the brain and nerve cells and 29% calcuim which nourishes the teeth and bones. It will raise your ph levels to drink FRESH squeezed lemon water daily. You will NOT get these benifits from canned lemon juice.

Heart Health Test

Tip for the Day!

Self-Test for your Heart's Health

Women with no heart disease symptons who had below-average stamina on a treadmill or whose heart rate dropped more slowly than average after exercising were 13 times more likely to die of heart problems than those who were above average on either measure. a 20 year study of nearly 3,000 women, average ate 47, found. You can safely test your own heart rate recovery if you have no heart disease risk factors or symptons. Here's how: Exercise very strenously until your heart rate reaches its peak, then stop and immediately take your pulse again and compare the two number's. A difference of 55 or more beats per minute is ideal. Don't dispair if your score is below par, though; just get moving, says study author Samie Mora, MD. of Johns Hopkins University in Baltimore. "We found that even if a woman was overweight if she exercised regularly, she had a higher heart-rate recovery and exercise capacity than a woman who didn't.

26 reasons why you SHOULD eat CHOCOLATE

Tip for the Day!

26 reasons why you SHOULD eat Chocolate! (not that you need an excuse)
This is from Looking Good Magazine, 2-06.

1. Rich, richer and richest! The delectable sweet is abundant in antioxidants (catechins and phenols) that may help prevent heart disease and cancer. These antioxidants slow down cell destruction by neutralizing free radicals (found in air pollution, cigarette smoke, etc) that cause cell damage, decreasing the negative effects of aging on the body and reducing the risk of cancer and heart disease. The antioxidants found in chocolate are the same ones found in green tea, red wine, orange juice, spinach, onions, corn, strawberries, bananas and apples.

2. Chocolate rules! Whereas tea was once the leader in catechins and phenols, dark chocolate actually contains four times that amount! One hundred grams of dark chocolate contain 53.5mg of catechins, 100 grams of milk chocolate contain 15.9 mg of catechins, and 100 ml of tea contain 13.9 mg. of catechins.

3. Love your chocolate, love your heart!
Chocolate contains the same phenols as red wine, phenols that have been found to protect against heart disease. A 1.5 oz. serving of your favorite chocolate sweet has as much phenol as a glass of red wine, but won't leave you feeling sleepy! The antioxidants present not only reduce the prescence of free radicals that damage cells and DNA, but also prevent fatlike substances in the bloodstream from oxidizing and clogging the arteries.

4. Not quite as good as veggies, but almost! Chocolate contains flavonoids- richly colored compounds that are naturally found in fresh fruits, veggies, herbs and other plants. These compounds can help maintain a healthy heart and good circulation, as well as reduce blood clotting. These factors contribute to the reduced incidence of heart attacks and strokes. Dark chocolate has been found to have nearly twice the flavonoids of red wine and up to 3 times the number found in green tea.

5. In a direct comparison of weight, milk chocolate has twice as many antioxidants as blueberries and dark chocolate has five times as many O.K. ... so we can't always pick chocolate over blue berries, but every now and then it's a good reason to say "o.k!"

6. Cocoa powder is virtually fat free! Need we say more?

7. The power of love in one chocolate bite! Chocolate contains phenylethylamine and tyramine, chemicals that produce feelings of love and contentment. Those aphrodisiac powers are for real! Phenylethylamine is a chemical related to amphetamines; it raises blood pressure and blood glucose levels, making us feel more alert, satisified and content.

8. Chocolate is a major source of dietary copper, a trace mineral essential for normal metabolic health and the possible prevention of Alzheimer's disease and osteoporosis. Dark chocolate is one of the highest single contributors to the mean daily copper intake.

9. Those cravings are for real! Chocolate contains compounds called tetrahydro-beta-cardolines, a group of chemicals taht may explain the "true craving" and addictive pleasure some experience with chocolate. In other words, it's not in your head!

10. CHOCOLATE WON'T KEEP YOU WIRED. While chocolate does contain the stimulants caffeine and theobromine, the amount of caffeine in a piece of chocolate candy is significantly lower than in coffee, tea or cola drinks. The average chocolate bar (1.65 oz) contains about 10 mg of caffeine and 92 mg of theobromine (compared to 80-100 mg of caffeine in 1 cup of coffee). Although the theobromine is a stimulant, it is a milk stimulant, with a mood-improving effect.

11. Chocolate will not clog your ateries! Stearic acid, the primary fatty acid in chocolate, does not increase the blood cholesterol level the same way other types of saturated fats do.

12. Don't deny those cravings- may be giving your body just what it needs! Chocolate and cocoa powder contain high levels of magnesium. Chocolate cravings during PMS periods may be associated with the desire to supplement low levels of this mineral in our bodies.

13. Chocolate is low in cholesterol A 1 oz piece of cheese (30 mg cholesterol) has more than double the cholesterol of a 1.65 oz bar of chocolate (12 mg cholesterol). Although you would not want to make a steady diet of chocolate (due to its high calorie and fat content), this is one more reason to love your chocolate guilt-free!

14. Chocolate, especially dark chocolate, is low in sodium With the recommended daily allowance for sodium ranging from 1,100-3,300 mg daily, a 1.5 oz dark chocolate bar could fit in quite nicely with a mere 5 mg of sodium. But beware of processed chocolate products (cookies, cakes, etc)... they're loaded with sodium.

15. Men can have their chocolate and live longer too! Researchers at Harvard University found that men who eat chocolate a few times a month live significantly longer than men who rarely eat chocolate!

16. Eating chocolate is associated with strengthening your immune system; this reduces your risk of catching those nasty cold and flu bugs.

17. Dark chocolate is so rich and savory a sweeith that a little goes a long, long way. Have your chocolate and eat it in moderation- 1 oz of the delectable treat weights in at 150 calories.

18. Chocolate, and dark chocolate in particular, contains polyphenols that lower the risk of heart disease by preventing LDL or "bad" cholesterol from sticking to the arteries. New studies are also showing that antioxidants in dark chocolate and cocoa powder may actually increase "good" (HDL) cholesterol levels.

19. Chocolate DOES NOT promote tooth decay. Tooth decay is primarily the result of poor oral hygiene, not the overingdulgence in chocolate or other candies. The good news for chocolate lovers is that there may actually be antibacterial agents in chocolate products that inhibit plaque formation and slow down the tooth-decaying process.

20. It's a fact! Chocolate DOES NOT cause ACNE! Acne is caused by hormones and genetic predisposition, not by the foods you eat. You are more likely to "break out" from the stress of "denial" then you are from eating a piece of chocolate.

21. Contrary to popular belief, chocolate does not cause migraines and is not the headache-trigger food some thought it to be. A study at the University of Pittsburgh found promising results that headache suffers can enjoy chocolate without the fear of causing headaches.

22. Do you want to feel good? Eat a piece of chocolate! Chocolate contains substances that act as natural opiates, dulling pain and increasing our feeling of well-being. Chocolate releases endorphins that make you feel happy!

23. The best news ever. Many people overestimate the calories in chocolate. A 1.5 oz milk chocolate bar contains approximately 220 calories, low enough to be incorporated into a healthy diet. The occasional indulgence may actually reduce the possible "binge" by satisfying rather than depriving.

24.Chocolate does NOT make you FAT! NO SINGLE FOOD can be responsible for making you fat! Weight gain and obesity is the result of too many calories consumed and not enought calories burned off. Chocolate in moderation can fit inot a healthy diet!

25. If you're going to indulge, why not go for the best? Darker is better. Dark chocolate provides the most antioxidants and stearic acid, followed by milk chocolate. White chocolate does NOT have antioxidant properties, it is made from cocoa butter, not beans.

26. Chocolate is not addictive! Ranked as the single most craved food in the United States, people love the taste, scent, and texture of chocolate, but it is NOT addictive!

By Jyl Steinback a senior editor for Looking Good Now magazine and lifestyle couch, personal trainer and coauthor of a fitness book.

Frustrated some!

I exercised so well on monday but have been failing! My nordic track is having problems and while I was skiing the ski kept flying out from under me. I was afraid I would get hurt so I quite and am concerned about getting hurt so I have stayed off of it!

I did do pilates this morning! And we walked to the store and such and I uped my speed so I could count it for exercise. And pulled the wagon on the way home to add resistance!!! I want to get in some weight training sometime this morning!

I treated us to donuts for breakfast  so will try to make the rest of the day HEALTHY!

There are still 2 more days to get exercising in this week! So I can still make it to 4! Not ideal but better than nothing!

Tip for the Day...

The American Council on Exercise (ACE) polled 17,000 fitness professionals, asking them to name one exercise they couldn't bear to do without. Their top picks, according to rank:
1. Squats- quickly target all the major lower-body muscles and build balance and strength at the same time
2. Running- requires little gear and boosts cardio fitness and leg strength
3. Abs Exercises- are adaptable to ALL  fitness levels and can be done anywhere; you don't need equipment, but doing them on a stability ball works your entire core and reduces back pain.
4. Lunges- are great all-in-one thigh, butt, and calf strengtheners that also promote good balance and posture.
5. Walking- is a simple do-anywhere-anytime leg toner and cardio booster
6. Push-Ups- are a no-equipment way to target the upper body and core
7. Yoga- promotes coordination, flexibility, concentration and relaxation
(I would say the same thing for pilates and you have to beware of the meditation part of yoga)

Different Ways to Measure your Progress

There are many ways to track this. Here are some of them...

Healthy Body Calculator
This uses many of the ones below and combines them
Body Calculator

BMI (Body Madd Index)
To find this you will need to multiply your weight by 703, then divide it twice by your height in inches. (There are 60 inches in 5 feet)
Ex... You weight 175 lbs. And are 5'5" (65 inches) tall, your formula would look like this...
175 X 703=123,025  Divide that by 65= 1.892.69 And then divide again by 65=29.1
The numbers mean:
Below 18.5 underweight, 18.5-24.9 Normal, 25.0-29.9 Overweight, 30.0 and Above Obese
You can also do this online. But thought you might like to see the math formula yourself!
BMI calculator online

Body Shape Standards
"Waist-to-Hip Ratio"
Measure your waist at your belly button and hips at the widest part. Divide your waist by your hip to get waist-hip ratio. Ideally this number should be 0.80 or less.

Figure Your Frame Size
Frame Size

Measuring
Measure your waist, hips, and thighs. I also measure your arms, calves, bust, underbra and neck. It is best to find a freckle or other blemish to measure at every time. Especially on your arms and thighs. Then write it down with the date. You can then see how many inches you have lost since you started and from the time you last measured. It is fun to see the results of your work.

Weight Standards
Standards