tag:blogger.com,1999:blog-25423414747322262862024-02-06T22:10:52.811-08:00The Cardio JunkiesShake Whatcha Mama Gave Ya.Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.comBlogger45125tag:blogger.com,1999:blog-2542341474732226286.post-63423607134382462042011-01-21T10:36:00.000-08:002011-01-21T10:36:28.354-08:00Let Down<span style="font-family: Georgia, "Times New Roman", serif;">One reason I hadn't been writing on this blog was because I have been studying to be a Personal Trainer. I have really wanted to do it for a long time. My gym approached me with the offer that they would pay for me to attend the AFAA PFT cert that they were going to host in January for free. That meant so much to me and seemed like the perfect timing! It's a 3-day/all day training with a practical and written test on the last day. I was up for the task. That was the end of September. I was very excited to be "legit". Especially when writing on the blog. To be able to share information that really had some meat to it so to speak. I can honestly say, though I had been out of any sort of study mode for almost 9 years {gah, I'm oooold!}, I really was loving all the stuff I was learning. I was excited to bring it all to fruition. I sort of felt like I <em>knew</em> it was what I was meant to be doing. Then, two days ago, the training was cancelled. They did not have enough people signed up for the class to make. While, I sort of wondered if it was going to happen, it really made me sad. All the studying. All the excitement and feelings of affirmation, only to find that it wasn't going to happen. Hopefully, our club will try to host another training in May. If not, I have decided that I am going to pay the pricey fee and go elsewhere to do it. I am not sure what the Lord's plan is here. Maybe something is going to happen in the meantime. Maybe I needed more preparation. Who knows. I am just trusting that I will eventually be able to become a trainer. So, for now, I will simply write to you as a "lay" person {wink wink}. I found out some fascinating things I would love to share. In the meantime, I will just be inspired by some of your stories that get me excited to be an 'official' professional! xoxo</span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com4tag:blogger.com,1999:blog-2542341474732226286.post-69368520844193568632011-01-19T15:03:00.000-08:002011-01-19T15:03:30.370-08:00How's Your January?<span style="font-family: Georgia, "Times New Roman", serif;">So, you might have noticed, the lull in posts. Not intentional, I love this blog. I believe in this blog. I am hoping to be back in the swing! Every time I teach a class, or go to the gym, I am feeling more and more inspired to write! There was a little hiatus for many reasons--the blog basically has to take a backseat behind family and other life obligations {maybe I will one day get paid for it *sigh*}! </span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Let me ask you...how is January going? Was it the usual resolution to get in shape? What steps have you taken to making this year work? What separates you from the "white sneakers" {my term for people who join the gym in January and fizzle in February}? I would love to hear from you all--if there is anyone out there who is still reading!!!</span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com3tag:blogger.com,1999:blog-2542341474732226286.post-52353799678244061862010-11-28T13:51:00.000-08:002010-11-28T13:51:31.842-08:00SKIP the WHIP!!!<div class="separator" style="clear: both; text-align: center;"><a href="http://i.dailymail.co.uk/i/pix/2009/02/14/article-1145282-00067B7200000578-618_233x423.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Georgia, "Times New Roman", serif;"><img border="0" height="320" ox="true" src="http://i.dailymail.co.uk/i/pix/2009/02/14/article-1145282-00067B7200000578-618_233x423.jpg" width="176" /></span></a></div><span style="font-family: Georgia, "Times New Roman", serif;">Hold the {coffee} presses!! Zowee! I know how many of us looove to drive thru on a crazy cold, hectic morning and get ourselves a nice latte at Starbucks. I want to share some alarming news with ya what may determine how you order from now on! </span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">A grande peppermint mocha made the usual way with WHIPPED CREAM is a whopping <strong>420 calories</strong> and <strong>18 grams of fat</strong>!! Whoa there! You'd be better off eating a regular hamburger at Wendy's! But get this, make it a non-fat Peppermint latte with NO WHIPPED CREAM and you knock it down to <strong>280 calories</strong> with only <strong>3 grams of fat</strong>! Huge difference! Calories are tricky, especially when it comes to drinking them because we don't always think about it. I say, be smart and skip the whip</span><span style="font-family: Georgia, "Times New Roman", serif;">!!! </span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com2tag:blogger.com,1999:blog-2542341474732226286.post-25054157344246854862010-11-23T05:45:00.000-08:002010-11-23T05:45:04.868-08:006 Foods for a Healthier Thanksgiving<span style="font-family: Georgia, "Times New Roman", serif;">I found these from the P90X, Beachbody newsletter. I thougt they were great, but also very do-able. Nothing was weirdo foods! I say eat and enjoy and hit the ground running {or kicking, or zumba-ing, or walking, or ellipticalling} on Friday!! </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">1. Turkey. You can't beat lean turkey breast. With 8 grams of protein and only 44 calories and 1 gram of fat per ounce, this is one of the healthiest things you can load up on. Even the dark meat only adds an extra gram of fat and 9 more calories per ounce. But skip the skin, which adds extra calories and fat, and go light on the gravy. Try the salad-dressing technique—dip the tines of your fork in the gravy before you spear your meat to get more flavor with less fat. Also, if you're cooking, baste the bird with broth, not butter, to keep the fat and calories low. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">2. Cranberries. These tart little berries are bursting with nutrition, including high levels of vitamin C and several polyphenol antioxidants. Cranberries are also good for inhibiting the growth of harmful bacteria in the bladder and urethra. It's also believed that cranberries contain a chemical that helps stop tooth decay, but this could be moot if the cranberries are prepared with sugar. Instead of going overboard with the sugar, try cooking cranberries in orange juice, or a little port wine, to bring out their flavor without oversweetening them. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">3. Yams. These tasty tubers (not to be confused with sweet potatoes) are great sources of vitamin B6, which can reduce the risk of heart disease, and potassium, which can help regulate blood pressure. And because yams contain complex carbohydrates and fiber, they won't spike your blood sugar. Candying the yams, a popular Thanksgiving tradition, will largely negate any blood sugar benefits, however. Try having them with a little cinnamon instead. They're generally sweet enough on their own, but if your guests insist on candying them, maybe serve them with a little maple syrup on the side, so at least the sugar rush is optional. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">4. Sweet potatoes. Like their relative the yam, sweet potatoes have lots of nutrients that regular potatoes don't have, including beta-carotene and vitamin C. The high levels of carotenoids in sweet potatoes also help regulate blood sugar, which will help you avoid the post-Thanksgiving "coma" that afflicts so many overindulgers after the big holiday meal. Although, once again, you can easily counteract the nutritional benefits by melting marshmallows on top of the sweet spuds. But at least marshmallows can be easily scraped off, as opposed to the poor candied yam, which would have to be scrubbed and soaked to get it back to its natural nutritious state. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">5. Salad. Load up on salad! And by salad, we mean lettuce and vegetables, not a cream-based Waldorf salad or mayonnaise-laden potato or macaroni salad. This is a good contribution you can make if you're a guest at someone else's Thanksgiving dinner. Offer to bring a salad, with dressing on the side, and you'll at least be guaranteed that there will be one healthy dish on the table. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">6. Pumpkin pie. When you're looking at the dessert selection, keep in mind that a slice of pumpkin pie has as much beta-carotene as an entire carrot. Take that, apple pie! It's also high in vitamin C. Unfortunately, it can oftentimes also be high in fat and sugar. But if you're making the pie, you can substitute skim milk for cream or sweetened condensed milk. Some chefs even add silken tofu to thicken the pie filling and provide the extra health benefits of soy.</span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com0tag:blogger.com,1999:blog-2542341474732226286.post-59704140122573127252010-09-30T15:53:00.001-07:002010-09-30T15:53:22.244-07:00Hey Wacoans! Come Work Out For a Cure!!!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj62dAoHb0crNSwv6NlCWQGOFuRU_KV6VKnLYhITdv1WVANOEUeaxXYw8T0O_aBkgHWNEKwB66BF3ygXTP7Mhv5pBwNiUC80EHwmE-4NE8HiBjSpdcBxZUyvcjIg0ATm20u9NXXv0G5R1Q/s1600/bash.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="245" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj62dAoHb0crNSwv6NlCWQGOFuRU_KV6VKnLYhITdv1WVANOEUeaxXYw8T0O_aBkgHWNEKwB66BF3ygXTP7Mhv5pBwNiUC80EHwmE-4NE8HiBjSpdcBxZUyvcjIg0ATm20u9NXXv0G5R1Q/s320/bash.png" width="320" /></a></div>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com0tag:blogger.com,1999:blog-2542341474732226286.post-26031667800236399202010-09-20T12:34:00.000-07:002010-09-20T12:35:50.999-07:00Hey I-Phone Users...<span style="font-family: Georgia, "Times New Roman", serif;">...get this app ASAP!! <span style="font-family: Georgia, "Times New Roman", serif;"><strong>My Fitness Pal</strong>.</span> My friend, Elizabeth, introduced me to this app the other day and I think it is amazing! You bascially enter in your personal info, amount of weight you would like to lose, gain or maintain, and it will calculate for you the amount of calories you need to consume a day. Essentially, it is an electronic food and exercise diary. You enter in all of your food intake--which I LOVE because it has most mainstream restaurant dishes and their calories and also foods you eat at home. So cool. You also can gage your exercise caloric burn. </span><span style="font-family: Georgia, "Times New Roman", serif;">You can also keep a diary at home on-line. Just love it. And get this: It's <strong>FREE. </strong>Check it out ta-day. </span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://artoftheiphone.com/wp-content/uploads/2010/04/MyFitnessPal-Total-Calorie-Count.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" qx="true" src="http://artoftheiphone.com/wp-content/uploads/2010/04/MyFitnessPal-Total-Calorie-Count.png" width="213" /></a></div>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com1tag:blogger.com,1999:blog-2542341474732226286.post-71602668084160178372010-09-15T14:03:00.000-07:002010-09-15T14:12:06.626-07:00Try This Instead<div class="separator" style="clear: both; text-align: left;"><a href="http://www.medicalcityhospital.com/CPM/Orange-Cup-Logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="270" qx="true" src="http://www.medicalcityhospital.com/CPM/Orange-Cup-Logo.jpg" width="400" /></a></div><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Instead of going out for icecream, I HIGHLY suggest looking into Orange Cup! Oh. My. Word. It is a dream come true. It's real yogurt with the goodies! Live & active cultures make it healthy and it is frozen and yummy! You get to pick from different toppings and based on your yogurt size and toppings, they print out a little label with all the nurtrional value and stick it on your cup!!! It's just super fun! Google it and see if you have one in your area! Psssst! Waco peeps, we have one! It's on Baylor campus in the gas station with the Subway! I taste a date night coming on!</span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com4tag:blogger.com,1999:blog-2542341474732226286.post-91698887224934852402010-08-18T13:15:00.000-07:002010-08-18T15:16:28.260-07:00Junkie Recommendation: The Serena Williams Interval Run<a href="http://images.teamsugar.com/files/users/1/12981/41_2007/serena-intervals.preview.jpg"><span style="font-family:georgia;"><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 550px; CURSOR: hand; HEIGHT: 216px; TEXT-ALIGN: center" alt="" src="http://images.teamsugar.com/files/users/1/12981/41_2007/serena-intervals.preview.jpg" border="0" /></span></a><span style="font-family:georgia;">Disclaimer: Though I endorse this product, there is no way in you know where that you will ever get the kind of jacked body that Serena has. </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">While on vacation, I did manage to drag myself to the resort's gym 4 times. They had a lot of treadmills. So I figured the best and most efficient thing for me to do was to run. After a couple of sessions, I got bored. Thumbing thru some music on my Ipod, I ran across an untitled track. It was a forgotten treasure!!! My Serena Williams Interval Run! It's a music-driven, interval challenge with Serena coming on to cue your speed. I like it! The music is pretty decent. And I actually am challenged by her taunting {as cheesy as that sounds}. Let's just be honest, we all want to please Serena Williams! So, yes, it is motivating as well as challenging. I also think it is best to try it on the treadmill because you can actually see your progress each run {i.e. you ran 2.7 the first time, but 3.1 the second time}. You can improve your speed and distance. You can also do it outside, I have done it and it is very difficult!!! I would NOT recommend doing it outside in the peak heat of the day! I also would only do it a couple of times a week max. With the music being the same, and you begin to memorize the cues...boredom will set in. Definitely a great way to increase calorie burn on a humdrum run! I believe there are 2 runs to download. You can find it on Itunes!<br /></span><div> </div>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com4tag:blogger.com,1999:blog-2542341474732226286.post-16171703004605136862010-08-06T06:14:00.000-07:002010-08-06T06:48:18.977-07:00Summer is Coming to an End...What's Your Plan???<span style="font-family:georgia;">Ok ya'll. Summer is drawing to a close. The kids are going back to school. You are taking your last vacay {this pic is actually where I am going! yipeeee!} and your fitness may have, well...taken a vacation too. </span><a href="http://blog.ratestogo.com/wp-content/uploads/2008/07/turks-caicos.jpg"><span style="font-family:georgia;"><img style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 500px; CURSOR: hand; HEIGHT: 333px" alt="" src="http://blog.ratestogo.com/wp-content/uploads/2008/07/turks-caicos.jpg" border="0" /></span></a><span style="font-family:georgia;"><br /></span><div><span style="font-family:georgia;">So, I want to pose a question: What is your fitness goal for the Fall? Are you going to finally join the gym? Bust out the old workout videos? Run a 5K? 10K? Half marathon? Maybe you are just going to step on the gas a little bit because your summer has been busy with other things. Whatever it is...we wanna know about it! </span></div><div><a href="http://www.austinchronicle.com/binary/a610/spa_fitness_masthead.jpg"><span style="font-family:georgia;"><img style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 525px; CURSOR: hand; HEIGHT: 519px" alt="" src="http://www.austinchronicle.com/binary/a610/spa_fitness_masthead.jpg" border="0" /></span></a><span style="font-family:georgia;"> No doubt, it's not fun to "get back in the game" when you have been out of it for so long. That's why you need a plan. Don't just say, "I need to go work out Monday." What ARE YOU GOING TO DO MONDAY? Get your plan in gear. </span></div><div><span style="font-family:georgia;">Here are a few things you can do to get yourself motivated:</span></div><div><br /><span style="font-family:georgia;">1. Call your local gyms and see if they have any specials going on for new members. Chances are they do! </span></div><div><span style="font-family:georgia;"></span> </div><div><span style="font-family:georgia;">2. If you just had a baby, call another mama who did too and vow to get back in shape together! Even if you don't know eachother well, it is a great way to get some "me" time in and make a new friend! Invite her to your favorite class or go the free route--walk or run in eachothers neighborhood! </span></div><div><span style="font-family:georgia;"></span> </div><div><span style="font-family:georgia;">3. Call around and check for Free {or donation based} classes. In our area, there are several awesome free Zumba classes! Keep in mind, the instructors are doing it out of the goodness of their heart, so a "LOVE offering" is most polite! </span></div><div><span style="font-family:georgia;"></span> </div><div><span style="font-family:georgia;">4. CHALLENGE yourself. If you have been working out all summer, chances are things might get a little hum-drum. Find a new challenge for yourself. If you are a runner, add a couple of long swims in. If you are a cardio junkie, try to add a yoga in once a week {ok, this is MY GOAL!}. </span></div><div><span style="font-family:georgia;"></span> </div><div><span style="font-family:georgia;">5. Take advantage of the bad TV! If you are like me, summer is a bummer for TV watching {ok, except all of the 'House Wives' on Bravo}. Check your on-demand channels if you have them! I have Fitness-on-demand {time warner} and they have lots of GREAT at-home workouts! You can also bust out your favorite or try a new fitness DVD--it's great to workout in the A.C.! </span></div><div><span style="font-family:georgia;"></span> </div><div><span style="font-family:georgia;">I'd LOVE to know your plans for the rest of the Summer and into the Fall! What are you going to do to get back into gear?<br /></span></div>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com4tag:blogger.com,1999:blog-2542341474732226286.post-65040996063911002702010-07-30T06:19:00.000-07:002010-07-30T06:37:50.520-07:00Rev-Up Your Metabolism<span style="font-family:georgia;">SORRY. SO SORRY! I am very behind. I have been gone a lot and my posse is MIA. We are going to re-convene and get some new stuff for ya! This summer has been busy, but it's about time to regain our focus and connect with all of you! My mind is bursting at the seams with ideas, I never seem to run out of them when it comes to fitness! I just need to get my bearings together! We still need to go to the Jazzercise class and WILL GO so stay tuned...</span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">I read an article in </span><a href="http://www.fitnessmagazine.com/"><span style="font-family:georgia;">Fitness magazine</span></a><span style="font-family:georgia;"> {I HIGHLY recommend this as opposed to US weekly--ha!} and thought it would be a great post! The fact of the matter is, some of us have genetically great metabolisms and some of us have a bit slower ones. The luck of the draw stinks, but experts believe that you CAN boost your metabolism to maximize calorie burn and weight loss potential! </span><br /><span style="font-family:georgia;">All of the info is from FITNESS Magazine and </span><a href="http://www.fitnessmagazine.com/"><span style="font-family:georgia;">www.Fitnessmagazine.com</span></a><span style="font-family:georgia;"> so check it out!!!</span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;"><strong>The M Factor</strong><br />Metabolism sounds mysterious and complicated, but it's actually pretty simple: It's the amount of energy (aka calories) our bodies need daily. About 70 percent of those calories are used for basic functions, such as </span><a href="http://www.fitnessmagazine.com/videos/exercises/breathing.htm"><span style="font-family:georgia;">breathing</span></a><span style="font-family:georgia;"> and blood circulation, says Rochelle Goldsmith, PhD, director of the </span><a href="http://www.fitnessmagazine.com/videos/exercises/exercises.htm"><span style="font-family:georgia;">Exercise</span></a><span style="font-family:georgia;"> Physiology Lab at Columbia University Medical Center. Another 20 percent is fuel for physical activity, including working out, fidgeting, </span><a href="http://www.fitnessmagazine.com/videos/exercises/walking.htm"><span style="font-family:georgia;">walking</span></a><span style="font-family:georgia;">, and even holding our bodies upright while standing. The remaining 10 percent helps us digest what we eat (it's true; eating burns calories!). The trouble begins when you consume more calories than your body needs to do these things: That's when you pack on the pounds.<br />You can partly thank your parents for the speed of your metabolism. Genes contribute to the levels of appetite-control hormones we have floating around in our bodies, Goldsmith explains. "Some people are genetically programmed to be active; they're naturally restless and use more energy," she says. Those are the lucky high-metabolism types.<br />Gender also plays a role. "The average man's metabolism is about 10 to 15 percent higher than a woman's," Goldsmith notes. That's mainly because men have more muscle mass than women do, which means they burn more calories. "Muscle does the work to help you move, while fat just sits there," says John Porcari, PhD, a FITNESS advisory board member and director of the clinical exercise physiology program at the University of Wisconsin-La Crosse. Not only that, but women's bodies are designed to hold on to body fat in case of pregnancy.<br />The good news is, you can make your metabolism faster, experts say, despite genetics and gender. These are the 10 simple secrets to boosting it big-time. </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;"><strong>Part 1: Get Moving!<br /></strong>1. Exercise more often.<br />Working out is the number-one way to keep your furnace cranking. The more lean muscle you have, the more calories you burn all day. That's because muscle uses energy even when you're resting. Exercise enough and you can help prevent the natural metabolic slowdown that can begin as early as your late twenties, according to Goldsmith.<br />Your amp-it-up game plan: five workouts a week. "Do three days of aerobic activity and two days of weight lifting," advises Shawn Talbott, PhD, an exercise physiologist, nutritional biochemist, and the executive producer of Killer at Large, a documentary about the U.S. obesity epidemic.<br /></span><br /><span style="font-family:georgia;">2. Kick up your cardio.<br />Aerobic intervals will help you maximize your burn, doubling the number of calories you torch during a </span><a href="http://www.fitnessmagazine.com/videos/exercises/workout.htm"><span style="font-family:georgia;">workout</span></a><span style="font-family:georgia;">, studies show. Intervals also keep your metabolic rate higher than a steady-pace routine does for as long as an hour after you stop exercising, according to Michele Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama. That means you could blast as many as 65 additional calories after your sweat session. The ideal metabolism-boosting interval routine is to "go hard for a couple of minutes, then take it down to an easier pace for a minute or two, and keep alternating like that throughout your workout," Talbott says.<br />Just pick your </span><a href="http://www.fitnessmagazine.com/videos/exercises/cardio-training.htm"><span style="font-family:georgia;">cardio</span></a><span style="font-family:georgia;"> carefully. Aim for </span><a href="http://www.fitnessmagazine.com/videos/exercises/exercises.htm"><span style="font-family:georgia;">exercises</span></a><span style="font-family:georgia;"> that require your body to work its hardest by using a lot of muscle groups, Talbott says. That means </span><a href="http://www.fitnessmagazine.com/videos/exercises/running.htm"><span style="font-family:georgia;">running</span></a><span style="font-family:georgia;"> is better than cycling. Or try a cardio circuit. "Do a variety of activities -- like running stadium stairs, jumping rope, and squat thrusts -- for two minutes each, aiming for a total of 10 minutes," Olson says. "That will really rock your metabolism."<br /></span><br /><span style="font-family:georgia;">3. Put some muscle behind it.<br />Too many women steer clear of weight machines, fearing that they'll bulk up. Or they work only their </span><a href="http://www.fitnessmagazine.com/videos/body-parts/legs.htm"><span style="font-family:georgia;">legs</span></a><span style="font-family:georgia;"> and skip their </span><a href="http://www.fitnessmagazine.com/videos/body-parts/arms.htm"><span style="font-family:georgia;">arms</span></a><span style="font-family:georgia;">. Don't make this mistake. A head-to-toe strength routine will turbocharge your calorie-blasting quotient. Add five pounds of muscle to your body and you can zap as many as 600 calories an hour during your workout, Olson says. Be sure to choose a weight-lifting routine that targets your core, legs, arms, </span><a href="http://www.fitnessmagazine.com/videos/body-parts/chest.htm"><span style="font-family:georgia;">chest</span></a><span style="font-family:georgia;">, and shoulders; challenging numerous muscles will help your body function like a calorie-burning machine, according to Goldsmith.</span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;"><strong>Part 2: Eat Your Way Slim</strong><br />4. Don't skip meals.<br />We know you're superbusy, but make sure you grab lunch. "Simply chewing, digesting and absorbing food kicks your metabolism into gear," says Jim White, RD, a national spokesperson for the American Dietetic Association.<br />"The more frequently you eat, the more often it revs up." Conversely, missing a meal, or going too long between meals, brings your metabolism to a crawl. "Your body switches into starvation mode and your system slows down to conserve energy," White explains. Keep your engine humming by having three healthy meals of 300 to 400 calories and two snacks of 200 to 300 calories every day, he advises.<br /></span><br /><span style="font-family:georgia;">5. Fill up on smart foods.<br />Start by serving yourself protein at every sitting, says Darwin Deen, MD, medical professor in the department of community health and social medicine at City College of </span><a href="http://www.fitnessmagazine.com/videos/video-diaries/i-ran-the-new-york-city-marathon.htm"><span style="font-family:georgia;">New York</span></a><span style="font-family:georgia;"> and a coauthor of Nutrition for Life. Not only does your body need it to help build lean muscle mass, but protein also takes more calories to digest. To get your fix, have low-fat yogurt at breakfast, chicken in your salad at lunch, and salmon for dinner. Between meals, snack on protein-rich walnuts. They contain omega-3 fatty acids, which help promote </span><a href="http://www.fitnessmagazine.com/videos/exercises/lose-weight.htm"><span style="font-family:georgia;">weight loss</span></a><span style="font-family:georgia;"> by increasing your feelings of fullness, according to a recent study in the journal Appetite.<br />While you're at it, eat more foods that slowly release the sugar you need for sustained energy, like high-fiber fruits and veggies and whole-grain breads and pastas. Munch a food high in fiber three hours before your </span><a href="http://www.fitnessmagazine.com/videos/exercises/workout.htm"><span style="font-family:georgia;">workout</span></a><span style="font-family:georgia;"> and you'll also burn extra fat, a study at the University of Nottingham in England found. Sipping java can also help. "Caffeine stimulates the production of adrenaline, which speeds up the metabolism," White says. Research shows that caffeine can significantly accelerate your burn. Just limit yourself to no more than two cups a day; too much caffeine can overtax your system, resulting, ironically, in fatigue.<br /></span><br /><span style="font-family:georgia;">6. Eat breakfast.<br />It will switch your metabolism from idle to high speed. That's because your level of cortisol, a hormone that helps you use calories to build muscle, is highest just before you get up in the morning. When you eat an a.m. meal, your body is primed to turn those calories into muscle pronto -- the only time during the day this happens. Take advantage of the natural torching process by having a healthy breakfast of scrambled eggs, low-fat turkey bacon, and a piece of whole-grain toast.</span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;"><strong>Part 3: Small Changes, Big Results<br /></strong>7. Get off your butt.<br />Sitting too much -- at the computer at work, at home in front of the TV -- slows your metabolism, even if you're exercising regularly. An easy fix is to </span><a href="http://www.fitnessmagazine.com/videos/exercises/stretching.htm"><span style="font-family:georgia;">stretch</span></a><span style="font-family:georgia;">, stroll, and fidget throughout the day. That's what scientists call NEAT, or nonexercise activity thermogenesis, and it can boost your burn and help you drop weight, says James Levine, MD, PhD, professor of medicine at the Mayo Clinic in Rochester, Minnesota, and author of Move a Little, Lose a Lot. The proof: In a study of lean volunteers who were fed extra calories, those who paced frequently, for example, maintained their weight, while the people who did no additional </span><a href="http://www.fitnessmagazine.com/videos/exercises/walking.htm"><span style="font-family:georgia;">walking</span></a><span style="font-family:georgia;"> got chubbier. If you take advantage of every opportunity to walk and climb stairs, it can make a big difference. "A woman who needs to </span><a href="http://www.fitnessmagazine.com/videos/exercises/lose-weight.htm"><span style="font-family:georgia;">lose weight</span></a><span style="font-family:georgia;"> would have to burn about 190 to 200 extra calories a day to lose 10 percent of her body weight, which you can do by increasing your overall activity level," Goldsmith says. "Try striding around your house or office when you're on the phone, standing up at your desk whenever you can, and walking to your coworker's cube instead of e-mailing her."<br /></span><br /><span style="font-family:georgia;">8. Go to bed earlier.<br />Deprive yourself of sleep and your body starts to respond as if it were under siege. "When you get two hours less shut-eye than you normally do, your system becomes stressed and produces about 50 percent more cortisol," Talbott says. "That in turn triggers your appetite."<br />At the same time, lack of zzz's throws the body's hunger hormones leptin and ghrelin out of whack, making you more likely to overeat. Skimp on pillow time for too long and you could be facing a serious weight problem, says Michael Breus, PhD, author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health. In a 16-year study of sleep-deprived women published in the American Journal of Epidemiology, researchers found that those who slept seven to eight hours a night had the lowest risk for major weight gain, while women who got six hours a night were 12 percent more likely to pile on a significant number of pounds, and those who logged five hours or less were 32 percent more likely to gain weight.<br /></span><br /><span style="font-family:georgia;">9. Schedule a nighttime workout.<br />Do a 20- to 30-minute moderate-intensity </span><a href="http://www.fitnessmagazine.com/videos/exercises/cardio-training.htm"><span style="font-family:georgia;">cardio</span></a><span style="font-family:georgia;"> </span><a href="http://www.fitnessmagazine.com/videos/exercises/workout.htm"><span style="font-family:georgia;">routine</span></a><span style="font-family:georgia;"> before you hit the hay to keep your metabolism humming all night, Porcari says. The average woman's metabolic rate naturally decreases by about 15 percent while she sleeps, but an end-of-day sweat session will make the drop closer to 5 percent, he explains. So take the dog for an evening walk or go for a bike ride with your family after dinner. And don't worry that the activity will keep you awake: As long as you </span><a href="http://www.fitnessmagazine.com/videos/exercises/exercises.htm"><span style="font-family:georgia;">exercise</span></a><span style="font-family:georgia;"> at least two and a half hours before lights out, you should be able to drift off with no problem, Breus says.<br /></span><br /><span style="font-family:georgia;">10. Check your meds.<br />Some of the most dramatic metabolic dips occur when women start taking birth control pills and widely prescribed antidepressants known as serotonin reuptake inhibitors, or SSRIs. "These drugs commonly slow the metabolism because they affect the functioning of the thyroid gland, which regulates how our bodies use energy," says Kent Holtorf, MD, a thyroidologist and the founder of the National Academy of Hypothyroidism. Depo-Provera, a contraceptive that's injected every three months, seems to cause the most weight gain. "It's high in the hormone progestin, which stimulates insulin secretion, leading to increased appetite and a lowered metabolism," Dr. Holtorf explains. "It also signals the body to store fat." (Oral contraceptives, which contain less progestin, aren't as problematic.) If you've recently started taking any new medication and the scale is inching upward, ask your doc if there's an alternative treatment that is less likely to cause weight gain.</span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com2tag:blogger.com,1999:blog-2542341474732226286.post-6048875038576656792010-06-22T06:23:00.000-07:002010-06-22T12:34:13.711-07:00Jazzercise Comeback??<span style="font-family:georgia;">I wanna know...does anyone out there among our few readers Jazzercise??? There is a studio where I live and I am trying to fanagle a couple of the Junkies to come with me to try it {neither of which have given me a green light}! Maybe it's because it used to look like this...</span><a href="http://sisterscloset.org/uploads/images/2009-spring-tea/jazzercise-logo.jpg"><span style="font-family:georgia;"><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 282px; CURSOR: hand; HEIGHT: 150px; TEXT-ALIGN: center" alt="" src="http://sisterscloset.org/uploads/images/2009-spring-tea/jazzercise-logo.jpg" border="0" /></span></a><span style="font-family:georgia;"> ...the quintesential 80's mom workout? I remember my mama doing it when I was about 4.<br /></span><div><a href="http://planetpooks.files.wordpress.com/2010/03/jazzercise.jpg"><span style="font-family:georgia;"><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 499px; CURSOR: hand; HEIGHT: 500px; TEXT-ALIGN: center" alt="" src="http://planetpooks.files.wordpress.com/2010/03/jazzercise.jpg" border="0" /></span></a><span style="font-family:georgia;"><br />Supposedly, it is revamped. My young cousin-in-law asked me about it the other day. She said a lot of people in the Austin area are doing it. They even have Cheryl Burke of DWTS as a sponsor.<br /></span><div><a href="http://mossavi.files.wordpress.com/2010/01/jazzercise.jpg"><span style="font-family:georgia;"><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 550px; CURSOR: hand; HEIGHT: 366px; TEXT-ALIGN: center" alt="" src="http://mossavi.files.wordpress.com/2010/01/jazzercise.jpg" border="0" /></span></a><span style="font-family:georgia;"> Well, heck, if everybody's doin' it--I shoud do it to! As always, I am up for a challenge, so I think I will drag my Junkies up to the studio and see what's it about! We will be posting a review after we visit!</span> I am wondering if I should bust the leg warmers out...or at least tease my bangs a bit.<br /><div></div></div></div>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com7tag:blogger.com,1999:blog-2542341474732226286.post-76306670697104308992010-06-14T05:59:00.001-07:002010-06-17T07:27:53.682-07:00What Are You Holding Back?<span style="font-family:georgia;">Sometimes when we are going thru something emotional, we need a place of solice. I feel that when I work out. It's one of the only times in my day where I can pray, take everything in and let loose. Infact, today about 2 miles into my early morning run, I was listening to a slow love song of all things, and just burst into tears. They were tears of gratitude and thanks. I was thanking God for my husband. Thinking on what a gift he is to me. I know it is a little corny, but my mind was totally free and clear and just in the moment. I was letting it all out! I can't imagine what people driving by must've thought--they probably thought I had pulled a muscle! </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">In my classes I see that a lot. Just people holding back. Worrying about what they look like. Worrying about if they are doing it right. Thinking about other things. Let the worry go! Put your full self out there for the hour you are working out! Work to the max. Work to the point of exhilaration! I'm not saying you have to cry like me, but put it all on the line! I think you would see a difference in your performance and outcome! </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">By the way, I was listening to Ben Folds Five's "The Luckiest" when I had my emotional bit.</span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com3tag:blogger.com,1999:blog-2542341474732226286.post-17629565965122743622010-06-10T14:18:00.000-07:002010-06-10T14:24:13.344-07:00Move of the Week<strong><span style="font-family:georgia;">PLANK WALK</span></strong><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">What you need:</span><br /><span style="font-family:georgia;">2 paper plates {or gliders if you have them handy}</span><br /><span style="font-family:georgia;">A clear path to move forward and back</span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">Start by getting on your knees and placing the feet on the gliders. Slowly walk out to a yoga plank. Using your arms, walk forward 10 steps, then back 10 steps. Repeat 3 times. Rest and repeat 3 more. Burn!</span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com1tag:blogger.com,1999:blog-2542341474732226286.post-37425447291938981292010-06-08T13:55:00.000-07:002010-06-08T14:18:14.165-07:00P90X--Approve!<a href="http://sethssentiments.files.wordpress.com/2009/06/p90x_3.jpg"><span style="font-family:georgia;"><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 250px; CURSOR: hand; HEIGHT: 336px; TEXT-ALIGN: center" alt="" src="http://sethssentiments.files.wordpress.com/2009/06/p90x_3.jpg" border="0" /></span></a><span style="font-family:georgia;"> Ok, I want to give you a limited review of P90X. P90X is a muscle confusion system of 12 different workouts. Muscle confusion is basically a training thought of introducing many different moves so that your body does not plateau. A fun fact about P90X is that it is the most profitable infomercial product of all time! My bro-in-law and his wife have been doing it for almost 3 months. They let B and I borrow a couple of the workouts {the Ply-O and Core Synergystics} to try out. I loved both workouts. They were challenging and creative. The Core Synergystics was a huge challenge for me and probably would be to most women who have given birth in the past couple of years! I also like their diet plan. Some people follow and some don't. B&K do the diet and you actually eat a lot. You eat a ton of fruits and vegetables. It's really just an amped up way of healthy eating. Probably best to follow it too, especially if you have a hard time eating healthy, it will teach you and ,of course, healthy eating makes your body get ultimate results! </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">Overall, from what I saw, it gets a thumbs up! Like I said, I did not do the whole thing. I watched B do the yoga {heehee} and it was also really great and intense. </span><br /><span style="font-family:georgia;"></span><br /><strong><span style="font-family:georgia;">PROS:</span></strong><br /><span style="font-family:georgia;">--I have never heard/seen anyone who did not get results from the workouts! </span><br /><span style="font-family:georgia;">--In-home convenience</span><br /><span style="font-family:georgia;">--Great diet plan</span><br /><span style="font-family:georgia;">--Workouts are easy to follow and show modifications for all levels. </span><br /><span style="font-family:georgia;">--Great workout that allows you to chart your progress {i.e. were not able to do any pull ups first day, at the end, you could do 5 pull-ups, etc.}</span><br /><span style="font-family:georgia;">--GREAT GREAT GREAT workout to do alongside the ol' ball and chain!! </span><br /><span style="font-family:georgia;"></span><br /><strong><span style="font-family:georgia;">CONS:</span></strong><br /><span style="font-family:georgia;">--I felt it is very male-oriented. If I was a beginner fitness level and not married, I am not sure I could see myself wanting to do P90X at home. I would probably rather do Turbo Jam or ChaLEAN extreme {which is sort of a P90X for women}. </span><br /><span style="font-family:georgia;">--I still don't like home workouts. I am very gym-oriented. </span><br /><span style="font-family:georgia;">--Tony Horton {the creator/trainer}, is a GENIUS. However, he is not on beat with the music! HA! That is a trivial thing to some of you, but as an instructor who uses music to cue, it drives me bonkers! </span><br /><span style="font-family:georgia;">--Since it is has a specific time frame in which you finish, it is hard to know what you would do next after the 90 days. There is a maintenance plan, but honestly, I am not sure what all that entails. </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">I would love to hear your thoughts! I might remind you, that I did not complete the entire program. I am just reviewing what I know from doing a few sessions and reading about the plan! I say, if you are needing another home program, it is a great one to check into! Especially if you want the hubby to get in shape with ya!!</span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com3tag:blogger.com,1999:blog-2542341474732226286.post-46885312968458809042010-05-26T15:45:00.000-07:002010-05-29T14:48:47.295-07:00Waiting For My Time<img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5475714028145518978" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbqPRpyCYBxBgScpF1GLPD4KQvaw21-8u07HFvfcvj7_eET8ZAYA0dPsRE3lAP5CFXfpBZx1BunTMjzRevEcCNMnLCdnJPTb1SEGMB3A60-fFhC3ksD0rVYL1fRRJUmIe1_Pd3SQ-2hm8/s400/5.26.10.JPG" /><em>When the boys and I walked in the garage door after finishing my boot camp class at the YMCA, Creighton lifted his wrist to me and out of the blue, asked, "Mom, how many calories does my "watch" say I burned?" You can tell I must spend a bit of time focused on watching those calories and my heart rate numbers change on this watch on my wrist! My three and a half year old thinks his child-care name band from the Y records the same data. Exactly the perspective I need on this weight loss journey...one from an innocent, precious child! </em><br /><p>I am now nine months postpartum. I know it took me nine months to put on my <em>forty pounds</em> and I shouldn't assume anything less than nine months to get the weight off my body. I am still not in my <span id="SPELLING_ERROR_0" class="blsp-spelling-error">pre</span> <span id="SPELLING_ERROR_1" class="blsp-spelling-error">preggo</span> clothes. I am still frustrated and disappointed some days that I don't weigh a certain number, especially as sweet Griffin's first birthday draws closer and closer.</p>My hubby graciously purchased the <em>Polar</em> for me a few weeks ago and I'll be honest, the watch has really changed how I work out. My entire view of my workout has been altered based on the simple fact that I can set and maintain a goal fit for <em>myself. More importantly,</em> I can watch that occur from the convenience of my wrist. I never realized how much I need to know and understand my own body. The way I function before and during and after a workout. The way I function differently than those who also work out with me and around me. I didn't know my resting heart rate. I didn't know I could burn hundreds of calories in a relatively short amount of time. I didn't know working out of my zone could and would change my style of workout or the amount of effort I am required to exert. I just didn't know how it could change my life.<br /><br />This whole post baby weight loss journey has changed my life. It's changed me.<br /><br />When Griffin was twelve weeks old, I returned to the gym. <em>On my own terms</em>, I was going about three or four days a week, doing things I thought should be helping me drop the weight. Treadmill, Elliptical, Biking. I would work out my forty-five minutes, burn a few hundred calories, head home, tired, a bit sweaty and ready to eat dinner. For months and months, the number on my scale read the exact same number. I'll be honest, I was quite frustrated about the fact that everything I was doing was not producing obvious results. I continued to press on. I watched others around me, having babies after me, zipping up their skinny jeans as I still put on my maternity ones. <em>{Note to all: Do not compare yourself with others! Set personal weight and exercise goals based on you- anything different is not healthy and can cause even more mental anguish! And though it's so difficult in times such as this, be happy with who God has created YOU to be, not your friends, your neighbors, your family.} </em><br /><br />I realized I was basically waisting my time. I wasn't doing the kinds of exercises that would help me with my weight loss journey. I needed to step it up! Maybe you're in a rut and need some "step it up" kinds of workouts. Let me know and I'll share the ones Nicki created for me.<br /><br />I've been working out <em>consistently</em> for about two months now, maybe a bit longer. I go almost every, single week day, with an occasional weekend workout, between five to six o'clock in the morning. Determined to get up and get the day started doing something I often times dread, but feel rewarded and energized afterwards.<br /><br />Then, Easter came and I became even more overwhelmed about my image. How could working out not help me drop these pounds? I decided to start my healthy {or healthier} eating lifestyle. We dropped ground beef for ground turkey, we eat cereal and sandwiches rather than pizza and Mexican food, I do not allow any desserts to touch my lips. I was sure the weight would eventually come off. I'm working out and eating "right." My husband has long reached his goal weight. I'm still sitting on the exact same numbers.<br /><br />I'm stepping out of my comfort zone. I'm going to body shaping two days a week followed by 20-30 minutes of <span id="SPELLING_ERROR_2" class="blsp-spelling-error">cardio</span>, boot camp one day followed by my own <span id="SPELLING_ERROR_3" class="blsp-spelling-error">cardio</span> routine of sorts, some additional work outs with my Junkie{s}, and a here and there video of sorts.<br /><br />I've altered my workout. I started monitoring my heart rate. I started studying how many calories I burn each day during my workout, pushing myself to burn more and more each time. I'm starting to really sweat.<br /><br /><em>Just last week</em> (ironically, after eating my first chocolate chip cookie in months), I finally lost 1-2 pounds!!! Not ideally what I would want, but I feel better knowing how hard I'm working to achieve these goals I've set for myself and one day, the weight will have to come off. Right?<br /><p>I'm learning, <em><strong>it just takes time</strong></em>! For me, it takes more time. That may be the case for you too. </p><p>However, <em>watch out!</em> </p><p>When it's time for my body {and yours} to drop these additional pounds, I'll {we'll} be so, so ready! </p><p>Until then, I just look at my <strong>23.4lb</strong> baby boy and have no choice but to smile knowing he was so worth all this extra weight! And I'll continue to wait! Loosing each and every pound {and hopefully inch} the hard way. The workout, healthy eating way. The way that's also creating healthy habits for me, my hubby and my boys. That, I'm for sure proud of and dare I say, I am even loving my work outs! </p><p>For all of you also struggling to see the weight come off, hang in there! It could also be for you, that it just takes {more} time! </p>Kimberlyhttp://www.blogger.com/profile/18397690692724100462noreply@blogger.com2tag:blogger.com,1999:blog-2542341474732226286.post-43441479984847403382010-05-08T07:10:00.000-07:002010-05-08T07:32:30.997-07:00New Beginnings!Well, I am now the pregnant cardio junkie! Yes, my second baby is due November 5, and we are thrilled! However, this has really changed my workout schedule. Dealing with TONS of morning sickness and exhaustion has really put a damper on my early morning workouts. Also, I went through a miscarriage earlier this year, so when I found out I was pregnant again, I was terrified to workout. I was so afraid I was going to do something that would harm the baby. After talking with Nicki, she calmed my fears and told me that I just needed to do what felt comfortable to me.(check out her previous pregnancy post) <br /><br />I have decided to take my workout intensity down which means I have stopped my favorite class...turbo kickboxing :( I have also made a goal to still workout 4-5 times a week doing light cardio on the elliptical, treadmill, and bike, and also trying to get up for the 5:30AM body shaping class when I can. Yesterday was my first day back at the Y, and it felt wonderful! I did 30 minutes on the elliptical doing sport intervals and 15 minutes walking on the treadmill on an incline of 7. <br /><br />If you are pregnant, do what you feel is best for your body! If you can maintain that intensity for a while, then go for it! If you want to take it down a notch, that's great, too! Even just walking in your neighborhood is good for your baby! So, here's to my new beginning! I will keep you updated on how my workouts continue throughout the pregnancy.Jenniferhttp://www.blogger.com/profile/15964933563763955188noreply@blogger.com1tag:blogger.com,1999:blog-2542341474732226286.post-37545222919012603042010-04-29T07:21:00.000-07:002010-05-01T06:44:05.784-07:00Recovery Heart Rate<span style="font-family:georgia;">I was TRYING to tell fellow 'junkie', Kimbo, all about Resting heart rates this morning and how they correlate with your fitness level and weight loss. Seems so complicated. All I know is my heart heart rate monitor has really changed the way I work out! I went home and researched what a healthy RHR should be. Of course, the answer varies. Mostly what I read is <em>typically </em>the healthier you are/become the lower your RHR will and should be. However, that is not always the case. The best time to check you RHR is right when you get out of bed in the morning to get a more accurate indication {p.s. don't check it at a stressful point like trying to get your children to stop coloring on the kitchen wall}. I read this ACE {American Council on Exercise} </span><a href="http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=323"><span style="font-family:georgia;">answer</span></a><span style="font-family:georgia;"> in case any of you wanted to know what yours may be. I have read articles that say you are "normal" if you are 65-80 beats per minute. Mine is about 58-60. Lance Armstrong's is 32.<br /></span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">I also read that a better indicator of your fitness level could depend on your recovery heart rate. The <strong>recovery heart rate</strong> is a measurement of how well your heart recovers after exercise. It is measured one minute after exercise and is the rate at which your heart beats drop each minute. People who are very fit will see that their heart rate drops very quckly after exercise. It recovers well. This is a much better measurement of one’s fitness.</span><br /><p><span style="font-family:georgia;">Do any of you experts {Lindsey, Marisa}, have any thoughts on this? I would love to know! </span></p><p><span style="font-family:georgia;">I know I harp on and on about this, but I think a Heart rate monitor is SUCH a good idea to have {Mother's Day gift, hint, hint}! I am so fascinated with the science and art of excercise. I should have changed my major earlier. So now, 3 of the 4 junkies have our heart rate monitors and I am so excited about it! </span></p>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com3tag:blogger.com,1999:blog-2542341474732226286.post-7754549401423980632010-04-26T11:13:00.000-07:002010-04-26T11:33:13.742-07:00Done with the StairMasterI wanted to report on here that I am officially never going to use the StairMaster again. Some of you may love it; more power to you! It does not agree with me for some reason. Recently, I really pushed myself and did some walk/run intervals. It was hard, but I felt great. Afterwards, I got on the StairMaster and started stepping. After about 30 seconds, I slowed down the speed. Then I stopped, took a drink of water, and started again. After about a minute of a slower speed, I started feeling nauseous. I kept on thinking it'd go away. It didn't. When my StairMaster hit 3 minutes, I hopped off and headed to the bathroom, thinking I was about to throw up. I thought it must have been the bacon, eggs, and toast I had just eaten that was causing my stomach to be upset. Well, I managed to run outside and shake off the nausea with a little fresh air! A few days later, I was working out in the morning with Nicki. We did a few difficult, but great things. I pushed myself and felt so good about it. Then, we got on the StairMaster. I had just had a breakfast bar this time, so I thought I'd be fine. Well, I began to feel nauseous again! Nicki laughed as I had almost all of my weight resting on the machines! Then I felt it happening. Nicki had me pacing to help it go away, but it didn't. We walked as quickly as we could to the back, stepped outside, and I threw up. We got a good laugh out of it, feeling like we were on a reality fitness show. I don't understand why that machine does that to me!! I am no stranger to intense workouts, but apparently this machine is just too intense for me. :)laurenhttp://www.blogger.com/profile/10559402659753484867noreply@blogger.com2tag:blogger.com,1999:blog-2542341474732226286.post-90031100746928162032010-04-26T06:41:00.000-07:002010-04-26T06:48:17.985-07:00Exhilarating<a href="http://djvoldemorte.files.wordpress.com/2008/11/morning-run2.jpg"><span style="font-family:georgia;"><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 375px; CURSOR: hand; HEIGHT: 500px; TEXT-ALIGN: center" alt="" src="http://djvoldemorte.files.wordpress.com/2008/11/morning-run2.jpg" border="0" /></span></a><span style="font-family:georgia;"> Everyone needs to try this. Wake up just as the sun is peeking in <span class="blsp-spelling-error" id="SPELLING_ERROR_0">thru</span> the blinds. Throw on your running shoes {even if you are not a runner} and go outside and enjoy a nice jog. Not a walk. A jog. A run. This time of year when it is brisk, not hot, and not cold {or at least in Texas} is my FAVORITE time to have morning runs. They clear my mind. I solve some of the world problems in my head. Enjoy a talk with the Lord. Listen to some fun music and daydream. Try it today. Breathe in the air <span class="blsp-spelling-error" id="SPELLING_ERROR_1">thru</span> your nose. Even if you don't normally run, try it tomorrow. Run for 10 minutes and walk the other 20 or 30. Push yourself though because, I am telling you, that air feels <span class="blsp-spelling-error" id="SPELLING_ERROR_2">soooooo</span> good getting into your lungs. </span><br /><span style="font-family:georgia;">Try it this week while the weather is superb!!!!! Hurry before it gets too hot to enjoy it! </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">Listen to this: </span><br /><span style="font-family:georgia;">--My Redeemer Live {Nicole C. Mullen}</span><br /><span style="font-family:georgia;">--He Reigns {Newsboys}</span><br /><span style="font-family:georgia;">--Imma Be {Black Eyed Peas} </span><br /><span style="font-family:georgia;">--Back in Black {AC/DC}</span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">I realize I have a random playlist. I am random though.</span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com3tag:blogger.com,1999:blog-2542341474732226286.post-24166018028718623622010-04-14T11:17:00.000-07:002010-04-14T11:56:01.013-07:00Pregnant: Could I? Should I?<a href="http://familyinshape.typepad.com/photos/uncategorized/2008/05/31/girlpower.jpg"><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 500px; CURSOR: hand; HEIGHT: 500px; TEXT-ALIGN: center" alt="" src="http://familyinshape.typepad.com/photos/uncategorized/2008/05/31/girlpower.jpg" border="0" /></a><span style="font-family:georgia;"> I have been wanting to do a pregnancy and working out post for a while now. But it seems a little daunting to write about. It's so complicated. If there is one thing in life that makes you crazy because there are only a few absolutes...it's pregnancy. Every one is different. Every body is different. Every weight gain is different. Every heart rate, heartburn, muscle cramp, bruised pubic bone, aching back, swollen ankles, placenta, etc., etc., etc. is different from woman to woman. Whew. Makes your head spin, huh? </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">So, let's start here. Can I work out pregnant? Yes. Infact, it's recommended. Here's the thing, did you work out before? If so, you can continue your regimen up to a point. Excercise is good for a lot of things. Read </span><a href="http://kidshealth.org/parent/pregnancy_newborn/pregnancy/exercising_pregnancy.html"><span style="font-family:georgia;">this</span></a><span style="font-family:georgia;">. One thing you hear from your dr. is generally not to get your heartrate above 140. That is a debatable HR goal. I for one, cannot do much of anything without my HR soaring. When I teach Turbokick {not pregnant}, I am usually at 163 by the time I am done with warm up! I think you have to talk to your dr. and know your own body. I will say, the beauty of pregnancy is knowing that "you know when you know" to stop. I taught and did Turbokick most of both of my pregnancies. I stopped with Tristan at about 28 weeks and with Reese Elaine at about 33 weeks. With REW, I had a bruised pubic bone and knew the knees and kicks were no longer going to work! I stopped jogging at about 26 weeks with her. I was far more cautious with Tristan. I would also recommend weights. Hear me out though, not body building! Body shaping group classes are good. You can modify as you need to. A huge rule of thumb is to NOT START anything you were not previously doing before pregnancy and to modify anything you are usually doing as needed. This worked great for me. Make you to talk to your Dr. though. There are some conditions that you will have to be aware of. Especially the ones that require bedrest.</span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">If you have not been working out, you can most definitely start to! You need to keep your muscles toned, your heart pumping and your blood flow going! Walking is the most recommended exercise! You can really modify it in so many ways! Treadmill or outside, it really doesn't matter. Make sure you have some good shoes! Also, prenatal yoga and swimming are GREAT! I took a water aerobics class 3 days a week after work with my bestie when we were preggo with our first. It was hilarious, but oh my, it felt AMAZING! So, get in the water for sure!! </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">Things to avoid:</span><br /><span style="font-family:georgia;">Skiing</span><br /><span style="font-family:georgia;">Horseback riding</span><br /><span style="font-family:georgia;">Dance {spins}</span><br /><span style="font-family:georgia;">Ab work {after 1st trimester}</span><br /><span style="font-family:georgia;">Skating</span><br /><span style="font-family:georgia;">Contact sports {basketball, football, soccer}<br /></span><br /><span style="font-family:georgia;">I love </span><a href="http://www.fitpregnancy.com/"><span style="font-family:georgia;">www.FitPregnancy.com</span></a><span style="font-family:georgia;"> for tips and workouts. You can find their magazines in the grocery store. Whew! There is soooo much more to write, but I will keep it simple for now! Questions? Email me at </span><a href="mailto:thecardiojunkies@yahoo.com"><span style="font-family:georgia;">thecardiojunkies@yahoo.com</span></a><span style="font-family:georgia;"> </span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com4tag:blogger.com,1999:blog-2542341474732226286.post-52645581041700542272010-03-23T17:17:00.000-07:002010-03-24T06:05:42.787-07:00YUMMY and HEALTHY Recipes!<span style="font-family:georgia;">Well, a HUGE "thank you!" to our reader friend, <a href="http://mcclellenmemories.blogspot.com/">Marissa</a> for these AMAZING recipes!! I am super pumped about them! I have several more sent to me by a couple of you that I will post soon! Wanted to do a few at a time. Stay tuned, I am STILL waiting on the blog design to be done! ARGH! Don't give up on us readers!! </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;"><strong><span style="font-size:130%;">Mexican Turkey Quesadillas</span></strong>(super kid-friendly)<br />You will need:<br />1 lb. lean ground turkey<br />1 package low-sodium taco seasoning mix<br />1 can black beans, drained and rinsed<br />1 can Green Giant Mexicorn, undrained<br />1/4 cup water<br />Carb balance or any whole-wheat tortillas, as long as they are high in fiber!<br /><br />1. Use 10-inch skillet and add ground turkey and brown. Stir in seasoning mix, beans, mexicorn and water and cook over med. heat for 10minutes. Sauce will slightly thicken. Serve with a tortilla and ENJOY! So easy and so super yummy! For my son, I put meat mixture into tortilla and fold over and cut into small triangles. If you family doesn't like black beans, you can substitute with any beans of choice.<br />Happy Healthy Cooking!<br />For One serving: 340 calories, Total Fat 5g. less than 1g saturated fat., FIBER 9 grams!</span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;"><strong><span style="font-size:130%;">Mini Turkey Meatloafs</span></strong>! kid-friendly too!<br />You will need:<br />1 lbs. lean ground turkey<br />1 1/2 cup whole wheat breadcrumbs<br />2 eggs beaten- I use one egg white and one whole egg!<br />onion<br />3/4 cup chicken stock- I use low-sodium chicken broth!<br />1 tbs. tomato paste<br />3 tbs. worchesteshire<br /><br />Saute chopped onion with chicken stock or broth with tomato paste and worchesteshire until onion cooks down and becomes transparent.<br />Mix turkey, breadcrumbs, eggs WITH FORK. The key is to gently mix with fork to keep them juicy. Add onion mixture to meat mixture with fork until blended-don't mash! Form small loafs on pan, I usually make 6 depending on size, trying to keep them small and even. Cover with small amount of ketchup, if desired.<br />Bake @ 375 for 45minutes to an hour. ENJOY!<br />Not sure on the nutrition facts here, but got this recipe from a heart-healthy cookbook that was circulated at a hospital when I worked in cardiac rehab. </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;"><strong><span style="font-size:130%;">Bonka's Pasta</span></strong><br />My grandmother passed away just a week ago and we are Sicilian and she was THE best cook! She made this pasta and if I tried to spell the words in Italian, it would make me look awful! Ha! So, we'll call it my grandmother's pasta, who we called, Bonka. A few years ago, I decided to make a healthier version of her famous pasta and my family loves it! Her family used to eat this during Lent when they did not eat meat. it's a meatless dish that you're sure to enjoy!<br /></span><br /><span style="font-family:georgia;">You will need:<br />any type of whole wheat pasta noodles, pick your favorite!<br />1 can peas, drained<br />black pepper to taste<br />parmesan cheese to taste<br />extra virgin olive oil<br />Boil pasta as directed, drain and add can of peas, small amounts of EVOO, black pepper and parmesan to taste and that's IT! Sounds too simple, but on a night when you don't wanna cook, it's SUPER delicious. </span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com0tag:blogger.com,1999:blog-2542341474732226286.post-81017455689029087882010-03-10T18:49:00.000-08:002010-03-10T19:14:13.052-08:00Plank Challenge<span style="font-family:georgia;">There is a girl in one of my classes who holds quite a record for holding a plank position for 6.5 minutes {and improving!}. I thought it would be a good challenge for my classes. So, I am extending the challenge to you all as well! Try it out! Get into this position on a comfy floor or mat: </span><a href="http://www.i2wellness.com/wp-content/uploads/2009/04/plank_position.jpg"><span style="font-family:georgia;"><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 374px; CURSOR: hand; HEIGHT: 136px; TEXT-ALIGN: center" alt="" src="http://www.i2wellness.com/wp-content/uploads/2009/04/plank_position.jpg" border="0" /></span></a><span style="font-family:georgia;"> The key is to stay in a straight line with your body. TRY NOT TO LIFT YOUR BOOTY up above the rest of your body. If you do that, you are not doing it correctly! </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">1. Get a stopwatch </span><br /><span style="font-family:georgia;">2. Get into the position</span><br /><span style="font-family:georgia;">3. Hold it for as long as you can without dropping your knees {basically don't move at all from the position}! </span><br />4. Once you are absolutely spent, stop {don't be a weenie though}!<br /><span style="font-family:georgia;">5. Check your time </span><br /><span style="font-family:georgia;">6. Post it in the comments section! Keep posting improvements as well! Don't be embarrassed! If you have never done it, you will be doing good to hold for 20 seconds! </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">Kimbo and I have been doing our planks daily! I am up to a 4 minute plank!!!! BEWARE: you will shake, grunt, groan and moan. But keep holding, ladies and gents! Tighten your abs and take deep breaths! It's on! Let's get those abs in shape for {gasp} swimsuit season!!!! </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">Happy Planking!<br /></span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com5tag:blogger.com,1999:blog-2542341474732226286.post-50602171091512460412010-02-26T17:26:00.000-08:002010-02-26T18:35:08.965-08:00Myth Buster #1<span style="font-family:georgia;">A fellow 'Junkie' follower asked me this question in an email about a month ago. I am just now getting around to it. I like the question because I think it pertains to SO MANY women out there...</span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">Here was part of the email: </span><br /><em><span style="font-family:georgia;">In the past few years (really I've just noticed it the last two-three years really) there just seems to be this "surge" of "get fit quick" or "use this product to lose weight"...how do you know what's right/what's wrong/what's good/what's bad? I don't really "buy into" the idea of certain programs, but they just seem to be everywhere...I know, for some people, they work; I've seen it...My mom used Weight Watchers last year and lost 15 pounds, but as soon as she stopped Weight Watchers, she put the weight back on. I know for some people <span class="blsp-spelling-error" id="SPELLING_ERROR_0">NutriSystem</span> works or whatever the "latest craze" seems to be, but I think that's it, though...it's a "craze" not a lifestyle. There just seems to be SO MANY different ways to lose weight/get fit...diets, weight lose systems, exercises, programs to follow...what do you do to find "the one" or "the way" to do it that is most beneficial for you? </span></em><br /><em><span style="font-family:georgia;">The Weigh Down Approach says to only eat when you're hungry...</span></em><br /><em><span style="font-family:georgia;">The Flat Belly Plan says to eat every 4 hours...</span></em><br /><em><span style="font-family:georgia;">The Eat-Clean Diet is made up of mostly natural foods...</span></em><br /><em><span style="font-family:georgia;">Some diets say to count calories...Some diets say don't...</span></em><br /><em><span style="font-family:georgia;">Some diets say eat lots of fruit and vegetables...Some diets say "calories are calories, not matter what you eat." If I only ate when I was hungry, I would only eat about once a day...usually around 11:00AM; that's the only time my belly every really "growls" at me to eat. If I ate every 4 hours, I would be so full and feel miserable (all the time) I do believe it's important to eat food at its most natural state, if possible. There are so many different "calories counts" out there...some people say 2000 calories a day, some people say 1200...some people say it depends on your weight...I've heard you say that you need to burn more calories than you put in...well, how do you do that? If I was to eat 1200 calories a day (which, by the way, I have no idea how much I eat), there's NO WAY I can burn that much...even if I do an exercise you suggest (which I have done) I only burn about 500! How do you do that? What do you do? How do you distinguish what you should do and what you should not? </span></em><br /><em><span style="font-family:georgia;">Just curious...Callie </span></em><br /><em><span style="font-family:georgia;"></span></em><br /><span style="font-family:georgia;">Love this question. Problem is, it's complicated. First, I have to reiterate the fact that I am <strong>not</strong> a <span class="blsp-spelling-error" id="SPELLING_ERROR_1">nutrionist</span>. I am a "health seeker" like most of you. I have a few fitness certifications, that give me little authority. What I can tell you are most "fad" diets are train wrecks and something that may give you results fast, but not sustaining. Most simply because most of them are not something people can healthfully maintain. Our bodies are made specifically to eat and burn calories. Not to starve. Not to deprive certain natural needs {like GOOD <span class="blsp-spelling-error" id="SPELLING_ERROR_2">carbs</span>}. </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">I will be the first to say I am super old fashioned. I believe healthy eating and lots of exercise AS A LIFESTYLE are the keys to long term weight loss or maintenance. I don't research diet trends. They sort of make me crazy. I wonder who on earth would want to eat grapefruits for 3 meals a day. Or drink a drink with cayenne pepper?!? Anything that seems gross or weird or impractical...probably is. </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">Something to consider is that all of our bodies are different. For me personally, I need to eat every 4 hours. Callie is not that hungry. I think you can listen to your body in that way to know if a certain type of eating style is healthy for you. I also am a big fan of natural, whole foods. Real whole grain. Organic grown. Unprocessed foods. You would be shocked at the health value in natural foods vs. processed food {i.e. food with a lot of added, enriched, hydrogenated, <span class="blsp-spelling-error" id="SPELLING_ERROR_3">msg</span>, etc}. Don't get me wrong, it is not always how I eat, but I strive to. The good thing there is, most food brands are going the organic route. It's sort of the "cool kid" thing to do. </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">Weight Watchers is one of the only diet programs I can say makes sense. Portion, nutrient rich foods, and no self deprivation. I think the system works. The problem may be that once people reach a certain goal weight, they start to slack off or quit all together. Maybe start exercising less. There is a whole science to keeping weight off. The older we get, the harder it is, the more we have to move and eat better. That's just the progression of life set out for us. I found this article on </span><a href="http://www.webmd.com/diet/features/weight-watchers-diet"><span style="font-family:georgia;">Weight Watchers</span></a><span style="font-family:georgia;"> if you are interested. </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">And then there is the calories in/calories out question. Callie mentioned that when she did a hard workout, she only burned 500 calories. Let me explain this a little better. The average woman should consume around 1600-1800 <span class="blsp-spelling-error" id="SPELLING_ERROR_4">cals</span> a day {depends on activity level, but we'll just use that for now} perhaps you go running and burn 400 calories {again all depends on height/weight/resting <span class="blsp-spelling-error" id="SPELLING_ERROR_5">heart rate</span>}. The remainder of your calories are burned in all the other activities you do during the day. Here is what's so important. After you workout, your body rapidly burns calories for a fixed amount of time. For instance, I generally burn around 525 calories during my <span class="blsp-spelling-error" id="SPELLING_ERROR_6">Turbokick</span> class. I will leave the Y, run and errand for 15 minutes, drive <span class="blsp-spelling-error" id="SPELLING_ERROR_7">home</span> and will have burned 725 calories. That's why you want to get moving. I think it is <span class="blsp-spelling-error" id="SPELLING_ERROR_8">soooo</span> good to get one of </span><a href="http://thecardiojunkies.blogspot.com/2009/12/dear-santa-please-dont-forget-to-put.html"><span style="font-family:georgia;">these</span></a><span style="font-family:georgia;"> for you to see how hard you are working during your workouts. Sometimes you think you are doing a lot, but the HR monitor will show you otherwise. It changed the way I push myself! </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;"><span class="blsp-spelling-error" id="SPELLING_ERROR_9">Ok</span>, so I your heads are probably spinning! Feel free to comment, ask for clarification or refute anything you you like! I would love to have a Myth Buster #2! Remember you can email us at </span><a href="mailto:thecardiojunkies@yahoo.com"><span style="font-family:georgia;">thecardiojunkies@yahoo.com</span></a><span style="font-family:georgia;"> or leave a comment and PLEASE become a follower!!</span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com9tag:blogger.com,1999:blog-2542341474732226286.post-25018509580647082862010-02-23T12:02:00.000-08:002010-02-23T12:07:46.716-08:00GRRRRRR!<span style="font-family:georgia;">I have major cabin fever. Have not been able to work out in days. I have pink eye in BOTH eyes and a yucky virus. I was hoping to tough it out and go to the gym anyway, but it is super snowy here {weird because it was sunny and 77 on Sunday} and when anything white falls from the sky here, the WHOLE city literally shuts down and closes. GRRRR. I am in major need of some stress release. We have been sick for going on 2 weeks. It is days like today that make me realize how much I LOVE exercise. Instead of looking at it as a forced break, I am sad. So, I guess I need to shift my thinking, huh?!?!? Ok, here goes...it's beautiful and snowy outside! AND this means I get plenty of time to just rest! </span><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">Hmmmm...I guess I feel a little better. Does anyone else get bummed about not getting to work out!?!?!?</span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com3tag:blogger.com,1999:blog-2542341474732226286.post-31781011335364142512010-02-17T17:24:00.000-08:002010-02-17T17:26:16.574-08:00Hold Your Horses!<span style="font-family:georgia;">The new blog design is SO close to being done!!!! And I am done with my son's birthday party so I have some posts in my head! As soon as I find more than 10 minutes, I will sit and create a few posts! Don't stop reading!!!!!</span>Nicki W.http://www.blogger.com/profile/16483781618533789020noreply@blogger.com0