If you can't do the time, don't do the crime

If this Holiday season is proving too tempting for you, just ask yourself "Can I put in some time?".  If you answer, "no" (or any variation of HELL NO) then you should not be indulging yourself.  If you answer "yes" (per chance HELL YES) then you need not feel as shameful as a Kardashian at the altar.  Just get a movin'.  Start out simple, if you're new at this.  

Survey says - working out at least 3 days a week for a minimum of thirty minutes is the way to get your engine revvin'.  EVERY single BODY needs at least this.  What you choose to do on top of this is completely your call and will benefit you even more! 

Don't misunderstand, simply because you walked a leisurely pace for thirty minutes Monday, Tuesday and Wednesday will NOT give you a green light to eat like you've lost your damn mind Thursday, Friday, Saturday and Sunday.  This is a common trap foodies fall into.  

What I'm suggesting, is to give yourself a (mental) break if you just cannot resist some extra Holiday trimmings.  Just make sure you are getting your behind up off that couch and fighting the urge to take just one more little cat nap in front of the tele.  

Some benefits of being physically active:

• Helps you sleep better
• Releases endorphins in the brain (the hormone that makes us feel good)
• Alleviates stress and anxiety
• More muscles, better metabolism
• Keeps 'ya away from the garbage some people consider sustenance

If you cannot keep your paws off the pecan pie with a whopping dose of ice cream, or the turkey with the loaded potatoes, or the hot totties...it's ok.  It's all good.  Just tell yourself, "If I can't do the time, I won't do the crime."  Gobble Gobble

Holiday Bites

Alright guys and gals...it's that time of the year, yet again.  Time to bust out 'Joey's Thanksgiving Day pants' and step up to the trough of gluttony.  You may be one of the people who often claims, "I'll resolve to do better next year, but for now give me that pie/cake/donut/cocktail/extra gravy/mile high mashed potatoes!!!!"  Any of this sound familiar?

Honey, I'm not judging.  I'm exposing the mentality that we all have, or had.  It's the Holiday Season, so whoop dee do and pack on the pounds!

What this leads to is some serious regret.  If you limit your Holiday 'sins' to two days (Thanksgiving and Christmas days) you'll probaby be ok.  But for most of us, this is our 'get out of jail free' card and we like to play it for two solid months.

Peppermint mocha?  Don't mind if I do!!!  Holiday themed hostess cupcakes?  I mean, HELLO they only come around ONCE a year.  Cocktail parties every weekend?  CHEERS!!!  And can we get a great big HIP HIP HOORAY for fudge covered double stuffed oreos?  We're a Hershey's kiss away from fat pants.

You're not alone!  In fact, you're in a crowded sea of foodies.  Everybody wants to sell you some type of pill, weight loss secret or miracle cure for over indulgence.  ESPECIALLY this time of the year.  It's crazy...CRAZY!!!

Follow these savvy foodie principles now and throughout the new year...trust me they'll save you ;)

• Pack your breakfast with a healthy dose of protein - This helps to keep us feeling fuller longer.  Less temptation for a "brunchy" (the time between breakfast and lunch) snack.  It also helps to stabilize blood sugar levels and we won't feel 'starving' afterwards.
• The first bite is the sweetest - We all love a tempting sweet something.  Have a bite or two and then be done with it.  Seriously, the rest of it is just fat and calories decorated in Holiday tinsel.  
• Rev up your metabolism - Sorry to any gym phobics, but you've gotta get to a gym and pump some iron, do some push-ups and make your fat cry (i.e., SWEAT).  By getting a circuit program together and minimizing rest periods to no more than 30 seconds...you'll spike your metabolism and not your punch! But don't think once is enough, you've got to be committed to feeling the burn at least 3 times a week in order to let your metabolism do some butt kicking while you're at rest.
• Close your kitchen early - Eat your calories EARLY and don't open the fridge again after 5 or 6pm.  I know, you may feel like a blue hair at Denny's, but they've got it right.  Our metabolism slows to a crawl at night so it's super important to splurge early and stop late.
• Question your hunger - Before indulging simply ask yourself, "Do I really want this?"  Stop the mindless eating dead in its' tracks!!
• Don't leave the table until your veggies are gone - Start with your veggies first! Give yourself a generous helping.  Watch for one's covered in butter.  Stray away from anything with a cheesy topping, too.  No silly, green bean casseroles don't cover it.  If you know your host/ess won't have organic veggies at the party, bring your own!  You might be THAT savvy foodie, but you'll fill up on yummy nutrion instead of fat laden dead veggies.  
• GoodWill your fat pants - This will keep you honest.  If you usually reach for your sized up, elastic waist band pants during the Holiday season...get rid of them.  Let your skinny jeans be the ONLY pants you'll wear this season.
• Be cool with hunger - I'm not suggesting you starve yourself...quite the opposite.  But trust that during this revolution, you may find yourself less stuffed.  It's all good.  
• Grab a glass of water - When you feel hungry.  9 times out of 10 we're just dehydrated and not  hungry.
• Save yourself - Set up a cheat meal!  Reward yourself and prioritize your calories.  If french fries are your weakness, indulge once.  Get your fix and then move on.  
• Be nutty - Grab unsalted almonds, walnuts or pistachio's to get a serious fix.  Break up with peanuts...not a healthy nut.
• Education is power - Read your labels and ask yourself if you're even eating real food!
• Pump up the playlist - Christmas music may not be your thing, so make a gym playlist.  Pepper it with energy boosting jams so you can get your sweat on.

And finally...stay away from ANYTHING with the words 'Limited Edition Holiday' to help you gain perspective.  Just dressed up processed CRAP!


Put your armor on and don't be one of the mindless Holiday foodies, it'll be the best present you give to yourself...HEALTH!

Are you Skinny/fat or a Strong bi*ch?

I know this Kelly Clarkson song doesn't really apply to my message here, but she has been scrutinized for her weight and she has admitted that she'll never 'be skinny'.  Her body is rockin' and a waif she will never be. This strong gal gets it!  She's beautiful and she looks 'healthy'.  Excuse me, but when did this look fall from grace?  "OMG!  You look so healthy"...these are words I live to hear!

Have you ever had a friend that eats whatever they want and their gym 'routine' consists of passing a facility on the way to work?  No matter what they do, exercise or not, they just don't gain weight.  They're not flabby, they're not struggling and they don't even think about it.  Their only concern is what to eat next!  

These people are FREAKS of nature, plain and simple.  Many of these same people are also paid beacoup cash to be models/dancers/actors, etc.  Sometimes their only talent -- a metabolism that won't quit.  But these are the people who seriously need to watch what they're putting into their bodies.  I know I cannot eat crap because it will adversely affect my weight and health.  However, for these freaks of nature who eat whatever, they may be doing far more damage to their systems because their outsides mask it.  Beware of bad habits!  Watch out for cholesterol levels, raised blood pressure, premature aging (courtesy of fried foods) and chronic diseases related to poor food choices.

For the rest of us mere mortals, we are cursed with a metabolism that slows to a crawl as we age.  There are basically two choices - diet, feel total deprivation and then put it all back on OR have a come to Jesus moment and change the way you handle your lifestyle!  

People who diet, or have done so previously, will all say the same thing....it doesn't work!  They're right.  Dieting is a joke.  But people are so desperate to lose weight they'll try anything.  Astronaut food, bars, points, juice fasting, you name and someone will have tried it and failed.  

Here's a shocking fact: food tastes good and is mandatory.  There is no getting around it.  We need the stuff or we die.  And our bodies need the REAL stuff, not the fake/chemically processed crap on the grocery shelves.  

I'm sorry, but simply eating grass and never enjoying food is just not an option for me.  I read 'Skinny Bitch ' and for four years I gave up meat.  What ended up happening was a major carb overload!  My corner was turned when I finally realized I wanted to be stronger and if I lost the weight, it was a bonus.  Being strong and healthy are my main goals.  Getting into skinny jeans was a thrill, not a priority.  The most amazing things will happen to your body (and your aging metabolism) as you increase muscle mass.  

Quick Fixes

by J. Rentilly July 11, 2012, 09:02 pm EDT
"You can always go under the knife, hack yourself to pieces, or take a bunch of pills. Plenty of Americans do that, but I think it’s a losing bet. Most of us know the best ways to take care of ourselves, but we just lack the discipline, focus, and tenacity to live that way. At this age, you can still turn it all around. You can drop the 20 pounds if you want to. Basically, the choice is this: Do I want an easy exit or a crash landing? At 50, those are your options."

It's not sexy, it's not rocket-science and it's free for all!  This is easy to do at home and you don't even need equipment.  Check out these additional articles from Women's and Men's Health!

http://www.womenshealthmag.com/fitness/anywhere-workout

http://www.womenshealthmag.com/fitness/gym-exercise-machines?page=0

http://www.menshealth.com/fitness/no-gym-no-excuses-workout

It's totally fine if you're starting a new routine from square one.  Some of these examples are a bit advanced, no problem.  Start out by going for a walk!  Each time you walk, extend your time by 5 minutes.  Maybe pick up the pace a bit.  Getting your cardio going will help start to strengthen you and then you can flirt with some of the exercises or even free weights.

I'd much rather be a strong bi*tch then a skinny one.  I'm much more confidant, I get a major rush of endorphins and it's empowering...plain and simple.

Quit dieting and join the legion of strong peeps who'd rather charge for tickets to the gun show!

How do you get strong?

We're all a bunch of test tubes!

What kind of 'eater' are you?  Do you eat for fun?  Are you overwhelmed by all the info?  Do you try to get in as many fruits and veggies and tend to fail?  Do you just want someone to tell you what you should eat?  Already being a savvy foodie, I know you're here because you do in fact care about the type of food you're putting into your body.  For this, I applaud you!!  You ROCK!!!

As promised, I'm sharing what I am learning.  I just finished studying bioenergetics.  "Bio what now??" you may be asking.  Well here's the short answer.

Basically, when we're physically active, we need energy to sustain us.  Otherwise, we won't be able to accomplish daily activities or exercise.  We need: fat, carbohydrates and protein.  These are sources of fuel for our bodies.

"But fat makes us fat and carbs!!!  CARBS!!!"  I hear 'ya, and I'm here to reassure you it's all good.  We need GOOD fat, we need complex carbohydrates in order to move our booties.  Protein is a given, but guess what I just learned...it rarely supplies energy during exercise.

While reading this chapter I was seriously wishing I had paid closer attention during my chemistry classes.  For those of you who didn't know, carbohydrates aren't just starchy yummy no-no's.  Technically, it's carbon, hydrogen and oxygen.  I cannot help but view people as walking test tubes.  What we put into our bodies (or test tubes) will directly impact the shape of our tubes.  If we don't know what is going into our tubes, how can we control the shape?

Our society is set up for failure!!  We are running towards frightening numbers as the years roll on.  According to the CDC, currently more than 35% of Americans are obese!  68.8% of Americans are overweight.  I mean...HOLD THE PHONE!!!!!!

Society is throwing barrel fulls of fake food, crap and more crap at us and we're putting them into our 'test tubes'.  Fast food is so incredibly cheap and accessible!  McD's actually spends beaucoup bucks on research to determine 'easy to eat food' on the go.  If the item isn't car friendly, it's tossed.  Go to Starbucks and ask for a venti Frappuccino and you could be getting an entire days worth of calories in a single cup! Opt for a salad at any given chain restaurant and the dressing ALONE will squash your good intentions.  News reports condem fat and offer 'low-fat/no-fat' alternatives.  What this means...MORE SUGAR!  Fat provides flavor and to make up for the lack of flavor, they add sugar (or other chemical GMO's).  Low-fat/no-fat has completely screwed up our metabolisms and our test tubes are expanding and bubbling over!  I mean....HOLY CRAP-OLA!!!!  What's a person to do?

Unless you're training to become a personal trainer or a nutritionist, the education tends to be buried, boring and overwhelming. You must be your own advocate.  Here are a few ways to arm yourself against the monsters.


1.  READ LABELS - take the time to turn the shelved products around and find out what you're going to consume.
2.  KNOW WHAT TO AVOID - ok, so you've flipped the label, now what?  Most oils are on the 'do-not-eat list'.  Most processed items will contain more oils than a pimply faced teenager.
3.  READ SAVVY FOODIES - that should be a given
4.  TALK AND SHARE THE WEALTH - speak with like minded individuals and you'll probably pick up a new trick or two
5.  GET THEE TO A GYM - if you're moving your booty more, you'll most likely want to be good to your body.
6.  GET SOME APPS - there are great apps out there to help keep you savvy.  One of my favorites is 'Fast Food Calories'.  Hit the link for a direct connection.  Here you can find virtually any restaurant's nutritional info.
7.  DON'T GIVE UP - whatever you do, keep trying to be savvy.  Don't give in and for cryin' out loud...give yourself a break if you need to cheat.  Just keep getting back up on your horse and ride off into the enlightened sunset.

These are just a few suggestions.  I'd love to hear from you if you have any more.  Like I already said, it's so important to share ideas.  This is how I turned my corner and started eating outside the box.  You may, initially, feel like a real Debby Downer saying, "Oh, I cannot eat that" but you'll start to feel stronger and realize you don't have to just mindlessly eat whatever.  It's your test tube!

Not-so-savvy Holiday

Opps I did it again!  I fell victim to eating like an idiot.   I did not resist the urge to indulge.  My state of mind was simple -- 'enjoy'.  No carb was overlooked, cookies were consumed in mass quantities and I 

promised myself come Monday I'd get back to my regularly scheduled eating habits.

I'm (still) reading the Mayo Clinic Diet book and I'm being bombarded with bad habits to toss out. Suddenly I feel gross.  Granted, I know I don't usually eat like this everyday and I reserve the right to put my convictions on hold for special occasions, but nonetheless the feeling of guilt is palpable.

I let myself down.  I have been working diligently on my exercise routine and making sure to eat lots of fruits and veggies everyday.  In the last few days I have placed an overextended pause on my usual routine.  

"...remember, this is about you - when you come up with your own solutions, you're more likely to be successful."  (Mayo Clinic Diet, pg. 61).  This spoke to me!  Not just after over eating for Holiday weekends (!!!) but this is true for life.  I realized the importance of committing this to memory and applying it every single day.  This life...it's mine and this way of living is to improve ME!  I need to enjoy special occasion meals and not put myself on the rack of guilt afterwards.  Here are some thoughts to help keep me strong...feel free to try them out yourself

• no snacking, reserve the indulgence for what I truly want
• move my booty (a lot) prior to eating
• tell family I will be exercising for specified amount of time and will gladly help afterwards
• no desert, afterall it really is all about the mashed potatoes and gravy
• for every glass of wine, chase it with a glass of water
• heck, put water in wine glass to play with the mind
• do not pass out after meal
• prioritize what I really want
• eat lots of veggies instead of mac n' cheese as a side
• do not wear Thanksgiving pants, keep the tight jeans buttoned at all times

I have to also honor the fact that I have been working really hard at the gym and consequently building muscle which has helped raise my metabolism. This mindset can lead to a slipperly slope though.  My poor father thinks that going to the gym balances eating 'whatever you want'.  His little tummy is evidence enough for me to realize the error in his thinking.  It does help, but I cannot justify every decision with this mindset otherwise there goes my behind into a larger size.

I was super happy to re-join my favorite strength training class this morning and the entire room, instructor included, admitted to gorging (a bit) over the weekend.  I was thankful!!