Running Tip

When running, try not to swing your arms too much. If you swing them, make sure to keep them low. Swinging your arms up above your heart requires your heart to pump that much harder and this will effect your endurance!

The Low-Down on Bread

Scroll down the page to the Bread Myths video! This is trainer Kim Lyons, one of my favorite trainers!

Kim's Blog

Low on Energy?

Sometimes we just feel "zapped". It is hard to get things accomplished (especially our workouts) when we just don't feel like we have the energy.

The obvious solution is get more sleep! You should have 7-9 hours of sleep a night. If you have time, try to fit in a 20 minute power nap in your day.

While it is important to get our sleep, this may not always be the answer to feeling "drained". Kim Lyons (one of my favorite trainers) points out 3 reasons, other than lack of sleep, that can make you feel like your energy is low:

• You may have an iron deficiency. If this is the case, eat more things like dark, leafy greens, beans, red meat, and even egg yolk. A simple indicator of if you have an iron deficiency is to gently pull back your eyelid and look at the inside part. If it is pale, you probably are not getting enough iron!

• You may be dehydrated. Drink up! If you are thirsty, you are not drinking enough. Drink before you get thirsty!

• You may have an intolerance to certain foods. Take note of how your body reacts to certain foods. If you don't do well with a food, low energy can be a side effect.

Extra Desserts Gum

I've been seeing commercials for the dessert flavors of Extra gum. I decided to give it a try.... YUM! The Strawberry Shortcake one is pretty good. I have not tried the Mint Chocolate Chip Ice Cream one yet. The Key Lime Pie....Delish!!! That one is my favorite!

When you have a craving for sweets, reach for this gum instead. It will satisfy your craving at only 5 calories.... sure beats having the real thing for a few hundred calories plus the guilt! :)

(Please remember, however, that it is OK to splurge on the real thing once in a while!)

Holiday Parties Without Packing On the Pounds!

Ok, so I know it has been forever since I posted..... SORRY! I have been super busy the second half of 2010. I was recovering from a knee injury, busy at work and church, my dad was even in the hospital for a bit. Anyway, I am back at it and will try to do better! :)

Here are my top 3 tips for surviving holiday parties:

• Do not graze! All those bite-sized foods add up quick in calories. Instead of grazing, use a plate so you can visually know just how much you are eating.

• Drink plenty of water! Before you go to a party, make sure to drink a large glass of water. Continue to drink water throughout the party. This will make you feel fuller and you will end up eating less.

• Wear fitting clothes! If you are wearing clothes that fit just right and do not expand, you will eat less while you are wearing them.

Thigh and Butt Jiggle

Unfortunately, saddle bags have a lot to do with genetics. However, we can try to combat it with a few key exercises.

One of the best ways to trim down is running, (Christine, you already got that down!) but there are some exercises that will help you in your efforts.

• In the middle of your run, do a few intervals of side-to-side shuffles.

• Believe it or not, mat-work from the 80's really does work, and it works well!! Lay on your side and do leg lifts with your top leg. Then, cross your top leg over and put your foot flat on the ground. Do leg lifts with your bottom leg to work the inner thigh. Switch sides and repeat. Do 3 sets of 20-25 of each move. This exercise is better than the gym equipment that works inner and outer thighs. That equipment has weights loaded on, which will cause you to build muscle. You don't want to build muscle here!!! Instead, you want to tone it and that is what this mat-work will do.

• One great move that will hit the butt and the saddle bags is a roundhouse kick on all fours. Get on the floor on all fours and lift your right leg to the side while maintaining a 90 degree angle in the knee. Lift until it is parallel to the ground. (squeeze butt throughout the move) Extend the knee, hold for a count, the reverse the move until you are back to the start. Complete your set, then switch legs and repeat. Do 3 sets of 20-25 on each leg.

• Donkey kicks are another great move. These will target your butt. Get on the floor on all fours. bring your right knee in to your chest and then extend the leg back while squeezing your butt until your leg is parallel to the floor. Repeat this move to complete the set and then switch legs. Do 3 sets of 20-25 on each leg.

• Lunges are great!! I like to do what is called a floating lunge. This will sneak in a core workout to help with your balance! Stand with feel shoulder width apart. step your right leg forward and lunge until your left knee is almost to the ground. (*Make sure your right knee is directly over your right ankle/heel) As you come back up push off that right heel and pause for a count standing upright, but with your right foot off the ground, then go into a back lunge by stepping that right foot back. Lunge until your right knee is almost touching the ground and left knee is directly over the ankle. Continue going forward and backward with your right leg (left foot never leaving) and keeping the right foot off the ground in between. Switch and repeat with the left leg. Do 3 sets of 20-25 on each leg.

• To tone where your butt and thighs meet (as well as lower back), do supermans! Lay on the floor on your stomach. Point your toes and extend your arms (like superman, hence the name). Lift your chest off the ground while also lifting your thighs off the ground (squeeze that butt) Return to the start to complete one rep. Do 3 sets of 20-25.

• My favorite, Kickboxing!! Kickboxing is a great all-over toner!

Try these moves and let me know if you need more!

Requests?

Does anybody have any requests of something they want me to talk about? Maybe questions about workouts, different foods, or even advice on how to achieve a particular goal? Leave a comment!

Pre-Workout Eating

Do NOT work out on an empty stomach!! Even if you are working out first thing in the morning, make sure you eat something first.

Many people have the idea that if they workout on an empty stomach they will burn more fat. This is not so! A professor of mine from BYU used to always say, "Fat burns in a glucose flame." This means that you have to have glucose in your system in order to burn the fat. If you have not eaten, your body will break down some of your muscle to convert those glycogen stores into glucose. Seems kind of silly right? Why would you work out to consume some of your muscle? The point is, just make sure you eat something before you work out!

What is the best thing to eat before a work out? It is best to combine some protein with some carbs. Some examples would be apples with cheese, or whole grain toast with peanut butter. I like to keep mini Luna bars in my gym bag. When I go to the gym straight from work and have not eaten since lunch, I can get some protein and carbs for only 80 calories.

Health Math

Your overall health is only 30% exercise. Don't get me wrong, exercise is very important and should be done regularly, but make sure your nutrition is in check. Nutrition makes up 70% of your overall health.

Quote of the Day

"If you don't make your body uncomfortable, it will never change! .... Push yourself! You have no idea what your body is capable of!"

~Jillian Michaels

Resolutions

It's that time of year again: everyone is making resolutions for the new year. Probably one of the most common resolution is to get in shape/ eat better/ lose weight. So many people make this resolution every year. Make this year the year that it finally sticks!

The key is to not go on some diet, but instead to make some lifestyle changes. It is OK to eat brownies and cake!!!! Just make sure you do not go overboard. Everything in moderation. Any diet that restricts a food is a bad diet. I am doing a Biggest Loser program at my work and last night I ate ice cream! I simply worked it into my calorie allowance for the day.

Try to eat more veggies and less sugar. You can still have that chocolate, just less often! Aim to drink about 100 oz water each day. Try to get in little bits of exercise whenever you can throughout your busy day. Don't park in the closest space at the store. Walk around your house while you are talking on the phone. Take the stairs. Do sit-ups, crunches, or some other exercise while you are watching your favorite television show. There are so many ways you can add extra physical activity into your day. Of course, if you have the time, take some 'you' time and go to the gym or try a workout DVD. I highly recommend the recently released "Biggest Loser Last Chance Workout".

Watch season 9 of The Biggest Loser Tuesday nights on NBC for motivation!

Work Out=Fight Cold/Flu Season

A recent study shows that people who exercise regularly are at a 23% lower risk of catching a cold or flu virus than those who do not. Exercise boosts you immune system. Another study shows that vitamin D is more effective in boosting your immune system than vitamin C. While C is important to get plenty of, make sure you get enough D, which stimulates the body to produce infection-fighting chemicals. If you do catch a cold or flu virus, studies show that echinachea, about 900 mg/day, can shorten your cold by about a day and a half. Zinc, taken every 2 hours while symptoms persist, can shorten your cold by up to 3 days. As always, drink plenty of water!! Even when you are not sick, getting plenty of water is very good for you!

Artificial Sweeteners??

Artificial sweeteners actually make you hungry! Your brain gets confused because you are eating or drinking a sweet thing which should be accompanied by calories, but then the calories are not there. Your brain is like "What?? Where are they?" and it wants those calories so it turns your hunger on so you will eat to provide those calories.

Also, the chemical make-up of artificial sweeteners messes with our bodies and interferes with our hormone levels. When are hormones are not balanced where they should be, it can affect a number of things, including several diseases and your weight.

Tip of the Day

Eat a little something at least every four hours throughout the day, but do not eat anything past 9pm.

Sore After Lifting?

We've all felt it! We lift weights and the next day we can barely move without feeling soreness. This, however, is a good kind of sore! It means that you are getting stronger!

Delayed Onset Muscle Soreness (DOMS) is what you are feeling. It is caused by small tears in the muscle fibers that happen when you are lifting. Your body works to repair these tears, but it does such a great job, that it over-repairs. This results in bigger and stronger muscle! The next time you feel DOMS think about how good it feels because you are getting stronger!

Make sure to give muscles a rest in between resistance training so they have a chance to repair before you break them down again. Only lift every other day, or if you like to lift every day then alternate: lower body one day, upper body the next.

The Biggest Loser's Bob Harper Shares Tips on Eating Out Mexican

"First tell the waiter to not bring those chips to your table! I love them and could eat every basket they bring to me....STAY AWAY.Instead place an order for corn tortillas and dip them into your salsa. It is the same thing as the chips except not fried and it will satisfy that craving of wanting to dip.

Instead of refried beans ask for black beans, no sour cream, no guacamole, no flour tortillas, no crispy taco shells.

Okay, now that we have gone through all the NOs let's go to what you can order.

Fajitas are a great choice since the meat will be grilled and your veggies are included. Burritos without the flour tortilla of course.

Tacos can also be ordered if you just get the insides of them.Many times I will order three or four tacos, beef or chicken and combine the insides of all of them on a big salad and bam! There you go. a big taco salad without anything crunchy except the lettuce.

No salad dressing required in a Mexican restaurant, because you have all that good salsa....Ole'!"

Tips from The Biggest Loser;

Let's face it, you're going to have to eat out some time or another while you're losing weight. It doesn't have to be a big deal. Plan ahead and take some tips from Biggest Losers.

"Request all sauces and dressings on the side, and then use them sparingly. Order nothing fried; food should be steamed or grilled only. Avoid restaurants that are 'all-you-can-eat' or are known for their large portions." — Ruben Hernandez

"Know the restaurant you're going to so you can plan what you will eat. Don't let what other people are ordering sway you or change your plans." — Ryan Benson"

I stick with the salads, always with dressing on the side. Don't feel bad about being picky. Ask the restaurant to leave off things you don't want and pick off all the other foods you know aren't good for you. Have it made your way!" — Suzy Preston"

When going out for your favorite coffee drink, be sure to request fat-free milk and no whipped cream. This will drastically cut fat and calories. Also, some coffee bars make hot beverages in smaller sizes than what's listed on the menu. Ask for an 8-ounce size, which is sometimes called 'short.'" — Rosalinda Guadarrama

"Have a low-fat, high-fiber snack (such as fruit and yogurt or raw veggies) before you go out, to avoid feeling too hungry and to prevent the temptation of overeating once you get there."
— Maurice "Mo" Walker

"When I go out for Mexican food, I order a small portion of fajitas without tortillas. I pass on the sour cream and guacamole and have chicken, lots of veggies, and fresh salsa." — Bobby Moore

The Biggest Loser

Just so you all know, the Biggest Loser has started again! It is on Tuesday nights from 7-9 (MT) on NBC (ch 9 in CO). If you have never seen this show, you need to! It is amazing and inspiring! It started a few weeks ago, so if you missed the first few episodes you can watch them online. Enjoy watching this season and feel free to leave comments about which contestants you love, and who you want to see go home! (Tracy is really getting on my nerves!!)

Quote of the Day

"The main thing is to make peace with your body now, before you try to change it. Accept where you are at the moment. Okay, you're overweight. But how great that you've decided to do something about it!"

~Bob Harper, Trainer on The Biggest Loser

Traveling Does Not Have to be Lazy!

Sometimes when I travel I start to feel sluggish because I am out of my workout routine. Here are some suggestions to help squeeze in some workout time while you are away from home.

• Check to see if your hotel has a gym. Pack your tennis shoes and hit the gym, then cool off in the pool!

• If your hotel does not have a gym, but has a pool, go for a swim! Swimming is a great calorie burner.

• Check out the area you are staying in to see what kinds of running trails they have. Pack your shoes and soak up the sun as you run through a new place!

• Pack some resistance bands and workout right in your hotel room. They weigh almost nothing and hardly take up any space.

• Pick up an issue of SELF magazine and complete the workout on the tear-out cards. Most of them do not require any equipment.

• Go sight seeing! You will see so many interesting things that you won't even realize how much you walked.