I'm Bringin' Sexy Back Part 3: Having Goals

*Justin Timberlake

Ok so with the changes in my schedule, like the trip to Colorado, and the effects of my monotonous routine, I've become not-so-successful in my getting fit scheme. It's just a couple days until I fly out to the east coast, and I'm feeling like a failure. So last night I developed a list of goals.

Goals are super important in the planning of any major change. And not just the obvious ultimate goal. That, of course, is where you are hoping to end up and without it you wouldn't have had a reason to make a change in the first place. But the whole process can become rather mountainous looking without smaller, shorter-term goals. With these mini-goals, you can not only track your progress, but also celebrate the milestones in your path. How can you get discouraged when your celebrating victory on the regular?

Jillian Michaels, author of Winning by Losing: Drop the Weight, Change Your Life and my mentor in this process, recommends daily, weekly, and monthly goals. She also insists that you plan ways to celebrate hitting these targets that are NOT FOOD RELATED. This tip is obviously for those who are trying to lose weight, but I think it's a good tip for anyone. No sense in overcoming one obstacle by taking on another.

When you figure out your daily, weekly, and monthly aspirations, it's a good idea to write them down. This act will help solidify them in your mind, and, if placed in a high-traffic area, a great way to remind you what you're working for. Accountability helps you stick too, so give someone else a copy of your list and tell them to check up on you. It might seem a little silly right now, but who'll have the last laugh?

"The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them." -Denis Watley

"I feel that the most important step in any major accomplishment is setting a specific goal. This enables you to keep your mind focused on your goal and off the many obstacles that will arise when you're striving to do your best." -Kurt Thomas

"If you're bored with life -- you don't get up every morning with a burning desire to do things -- you don't have enough goals." -Lou Holtz

Keep Your Drink Just Give Me the Money: How Bad is Soda?

*Pink

Ok so we all know that soda, also known as a soft drink or pop, isn't the healthiest of beverages. It doesn't have extra vitamins or fiber or protein in it, but is it really all that bad? Unfortunately, yes. Even the sugarless, or "diet", varieties. And what is it that's so terrible about these delicious refreshers? Caffeine, carbonation, acid, and sweetner.

Caffeine: There's not much good about this ingredient. It's addicting. And a diuretic. A Johns Hopkins study found that the symptoms of caffeine withdrawal "include not only headache, but also fatigue, mild depression, muscle pain and stiffness, flu-like feelings, nausea and vomiting." It also found that in women, it can increase the severity of symptoms from PMS, and reduce fertility by up to 50 percent. As a diuretic, caffeine causes the body to pass more water than it retains. This leads to dehydration, which among other things can present itself as dry skin, constipation, and bladder infections.

Carbonation: The carbonation in soft drinks is made of carbon-dioxide--the air we exhale that is used by plants to make oxygen. Not only does the act of drinking carbon-dioxide infused water put bodily output back in, it fills the stomach with air, which can cause a bloated abdomen, discomfort, and gas.

Acid: The phosporic acid in soda has the same acidity as vinegar, and can quickly rust metal. This ingredient leaches calcium from the body and is linked to osteoporosis, tooth loss, peridontal disease and gingivitis. Teamed with the sugar present in soda, it also easily dissolves tooth enamel.

Sweetner: High-fructose corn syrup, the sugar found in soda, has a reputation of being the worst ingredient of all. Not only does it contribute to the breakdown of tooth enamel, as mentioned above, it contains so many calories that it is estimated that each soft drink may increase the risk of obesity 1.6 times. In addition to that, Dr. James Howenstein, author of A Physician’s Guide to Natural Health Products That Work, references a study that found that "the sugar from one soft drink was able to damage the white blood cells’ ability to ingest and kill bacteria for seven hours.”

And the sweetener in diet drinks isn't any better. Sacchrine has been found to increase the level of carcinogens in lab rats that consume the equivalent of one to two sodas per day. Aspertame produces methanol in the blood--about 56 milligrams per one liter of soda--which is basically poison. Several of these beverages consumed within a day's time can increase the level of methanol in the blood to many times the EPA limit.

It's recommended that soda be removed from your diet altogether. Convinced? If not, do yourself a favor and try to limit your consumption as much as possible.

Some other fun soda facts:

• To clean a toilet: Pour a can of Coca-Cola into the toilet bowl... Let the "real thing" sit for one hour, then flush clean.
• The citric acid in Coke removes stains from vitreous china.
• To remove rust spots from chrome car bumpers: Rub the bumper with a crumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.
• To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away corrosion.
• To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
• To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.
• To carry Coca Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly Corrosive materials.

"Actually, I think all addiction starts with soda. Every junkie did soda first. But no one counts that. Maybe they should. The soda connection is clear. Why isn't a presidential commission looking into this? Or at least some guys from the National Carbonation Council." -Chris Rock

Prescribe Pills to Offset the Shakes to Offset the Pills: Can Pills Replace Exercise?

*Panic at the Disco

Ok so now there's this pill that is being tested in lab rats that has similar effects on the body as exercise. Apparently, these rats burn more calories, have less fat, and can run faster and longer on a treadmill than their untreated counterparts.

As it stands now, this is only the case in rats. Human testing has not yet begun. Of course, the researchers are dreaming of helping the morbidly obese and those with physical limitations attain a healthier lifestyle. But I'm concerned with the fulfillment of these dreams. Such substances are easily abused.

The scientists have already developed a way to detect it's presence in the body so as to prevent athletes from illegally enhancing their performance, but I wonder if that's the only problem. Seemingly, it's a better alternative to the dangerous and extremely invasive gastric bypass surgery, and it sounds like a godsend for those who are physically incapable of exercising. However, what about the high school student that just wants to be as thin as the models in the magazines? Could it not become something of an addiction, or substitute for an eating disorder?

And what about the promotion of instant gratification? Results without work. Isn't that what got our country the gold medal in obesity? And isn't that what has entrapped us in the cycle of fad diets and weight-loss pills? Now you could possibly have some of the benefits of exercise without trying. What's next, mass production and distribution of steroids?

I have an idea. Why don't we start promoting a work ethic and enjoying the reward of accomplishing goals through our own effort? As you can see, I'm a little worked up about this; I hope I'm not being too dramatic. But I see a slippery slope in this new advancement, and I dread the day it's approved by the FDA.

Note: This pill mimics aerobic exercise only, so the strength training is still up to the individual. The developers are saying that because of this, among other reasons, exercise is better for most people.

So, what do you think?

We have exercise in a pill. With no exercise, you can take a drug and chemically mimic it."-Ron Evans, author of study

"[Laurie] Goodyear [of the Joslin Diabetes Center in Boston] said exercise has such widespread benefits in the body that she doubts any one pill will ever be able to supply all of them. 'For the majority of people,' she said, 'it would be better to do exercise than to take a pill.'" -Malcolm Ritter, Associated Press

Feed My Soul Where the Blacktop Ends: Get Away and Relax

*Keith Urban

Ok so, no post for a few days. I was out in the mountains of Colorado with no access to the internet. And let me tell you, that was a relaxing weekend. I'm normally a city girl, myself. But being out there in the simple life with just family and nature was a welcomed change of pace.

I really think that we are too busy today. We waste our lives with deadlines and waste our minds with passive entertainment. Don't get me wrong, deadlines make us productive and passive entertainment is, well, entertaining. And these are all well and good. But we miss something in the mix. Our bodies are worn out and our minds are lazy as ever, buzzing along on auto-pilot and letting all kinds of media do our thinking for us.

This weekend, I walked along a dirt road in the woods at 9,000 feet. I explored a cave, climbed rocks and strolled through flower-covered meadows. For two consecutive mornings, I enjoyed homemade breakfast with my sister and brother, whom I haven't seen since Easter. I attended a cookout with my brother-in-law's extended family, and took a long nap in a leather recliner with the cool mountain air filling my lungs. I watched the Olympics. Ok, so that last one was out of line with the others, but I witnessed--LIVE--Michael Phelps winning his record-breaking eighth gold medal! Afterwards, my brother and I went outside to a night so brightly lit by the full moon that we could see the many mountains encircling the secluded log cabin.

The quality time was priceless. The separation from time-passing, mind-numbing technology was needed. And the crisp mountain weather was a welcomed break from the August desert heat. I snuggled up in a sweatshirt and jeans, made memories with my siblings, and stopped worrying about emails, ebay bids, and blog posts.

So here's the point of it all. Take a moment to get away from your duties and deadlines. Even if it just means taking a book to the park. Make time for freedom and clarity. Get to know God's creation. Figure out how to entertain yourself without TV, movies and video games. Let your brain work for a while. Spend precious hours with those you care about. It'll do you, and them, a lot of good.

"Life moves pretty fast. If you don't stop and look around once in awhile, you could miss it." -Ferris Bueller

"Our lives are made in these small hours." -Matchbox 20

"For since the creation of the world God's invisible qualities — his eternal power and divine nature — have been clearly seen, being understood from what has been made..." -Romans 1:20

Let's Don't Wait til the Water Runs Dry: Benefits of Water

*Boys II Men

Ok so water is the greatest. Seeing as how it makes up between 45 and 75 percent of the human body, depending on body fat percentage, it's a very important part of our diet. We lose approximately 1.5 liters through urination everyday, plus an additional liter from breathing, sweating, and bowel movements. Even more if you exercise. To keep your body functioning properly, it's necessary to replenish the lost fluid.

Water is an important part of every system in your body. It flushes toxins out of vital organs, and carries nutrients to cells, helping to prevent disease. It also provides a moist environment for ear, nose and throat tissues. It acts as a lubricant, helps protect joints, regulates body temperature and regulates metabolism, and keeps the digestive system functioning properly. But to do all these things, there must be enough in your system.

Hydration is also the key to weight-loss. Drinking water is one of the best weapons you have in the Battle of the Bulge, and here's why. The main job of your liver is to metabolize fat. Basically, to turn stored fat into energy. Unfortunately, if you're dehydrated, the liver has to also help the kidneys do their job. When this happens, the liver can't metabolize as much fat as it would otherwise, and you end up keeping the excess.

So, how much should you drink? There are several slightly different recommendations. There's the replacement method, that suggests two liters to replace the 2.5, mentioned above, that we lose daily. The other 20% comes from food. There's the 8x8 rule: eight 8-ounce glasses a day. Some say eight to ten glasses, plus another glass for every 25 pounds you are overweight. And the Institute of Medicine suggests that men drink three liters (about 13 cups) and women 2.2 liters (about 9 cups) a day.

Another way to calculate how much water you should drink daily, that I like because it's more custom to your body, is this. Take your weight in pounds and divide it in half. That number is how many ounces of water you should drink a day. For example, if you weigh 140 pounds, half your body weight is 70 pounds. So you would drink 70 ounces of water a day. Even though all of these methods are roughly the same, this one's my favorite. It's easy and fit for the individual.

Now, when you first start drinking all this water, you're going to experience the unpleasant sensation of having to urinate all the time. This is because your body is ridding itself of all the water that has been stored to keep your body functioning when you weren't getting enough. Just like starvation. When you don't eat enough, your metabolism slows down and you start to store fat. Your body goes into survival mode. So it is with dehydration. And once you start drinking enough, your body will flush out all the old, stored up water.

Don't get discouraged, thinking that it's not working. This need to live in the bathroom will go away, and your body will start to function a lot better. This is called the breakthrough point.

Whether your goal is to lose weight or just get healthier, water is one of the best and easiest changes to your diet. Carry some around with you, and you'll be hydrated in no time. Here are some other interesting facts:

• 75% of Americans are chronically dehydrated. (Likely applies to half world population)


• In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.


• Even MILD dehydration will slow down one's metabolism as much as 3%.


• One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study.


• Lack of water, the #1 trigger of daytime fatigue.


• Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.


• A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.


• Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

Note: Millions of people all over the world don't have access to clean, safe, drinkable water. The nonprofit organization Charity Water is working to change that. A donation of $20 to this organization will provide 20 years of good water for one person. 100% of donations go to direct costs of freshwater projects. Find out more at http://www.charitywater.org/.

"Jesus answered, "Everyone who drinks this water will be thirsty again, but whoever drinks the water I give him will never thirst. Indeed, the water I give him will become in him a spring of water welling up to eternal life." -John 4:13

"Water is the lifeblood of our bodies, our economy, our nation and our well-being." -Stephen Johnson

"A man from the west will fight over three things: water, women and gold, and usually in that order." -Barry Goldwater

When I Feel the Need for Inspiration: Staying Motivated

*Tim McGraw

Ok so I have a confession to make. I haven't used my food journal or done my exercise video in days. And the crowd gasps! I know. I'm getting lazy. All my motivation from the excitement of starting the new program and whatnot has worn off. I'm in desparate need of inspiration to keep me going. I have a few ideas I think I'll start to implement tomorrow. For today, I'm just going to feed my laziness with some Cake Batter ice cream and brownies from Cold Stone, and watch a movie in my sister's bed.

Here are the ideas. If you have any input, please let me know. I need all the help I can get. Thanks!

• Inspirational quotes. Because they just get me pumped. I've listed several at the end of this post.
• Music. Knowing that I don't have to hear Jillian Michaels give me the same directions she's given me every time I've followed the 30-Day Shred should help cut down on monotony. Especially anything upbeat that'll keep me charged.
• Goals. In her book Winning by Losing, Jillian says that no goal is too small. I've just been looking at the big picture. The end result. Perhaps I should set out some smaller, more short-term goals for myself. Something to track my progress.
• Non food-related rewards. In America, we tend to reward accomplishments with food. We celebrate everything with food. At least in my family and circle of friends. So as of tomorrow, I'll be thinking of other things to reward my diligence...like a mani-pedi, a movie, or a new outfit for my new slammin' body.
• Accountability. I should get my sister, or another buddy, to hold me accountable to reaching my goals. If it's not just me, it'll be harder to be lazy.
• Keep a visual image of my ultimate goal where I'll see it all the time. Like a picture of my IBW (Ideal Body Weight) self, or an outfit I'd like to wear when I reach it, stuck on the bathroom mirror.
• Find other activities to keep me busy. With no set schedule and no demands on my time, other than feeding my niece when she's hungry and the like, I've become lazier. I'm not required to do anything, so I do nothing. This is a trait of my personality. I'm just more productive in my free time when there's little free time to be had. I must make myself busier.

I hope my backslide can help you stick to your goals, whatever they may be. And if it's too late, I hope it can help you get back on track. We're in this together, right? So, do you have any other ideas?

Here's a little extra inspiration to perservere...



"Goals allow you to control the direction of change in your favor." -Brian Tracy

"This one step--choosing a goal and sticking to it--changes everything." -Scott Reed

"In the confrontation between the stream and the rock, the stream always wins--not through strength, but by perserverance." -H. Jackson Brown

"Perserverance is not a long race; it is many short races one after another." -Walter Elliott

"I do not think there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature." -John D. Rockerfeller

"People of mediocre ability sometimes achieve outstanding success because they don't know when to quit. Most men succeed because they are determined to." -George E. Allen

On Top of Spaghetti All Covered With Cheese: Healthy Spaghetti Recipe

*Tom Glazer

Ok so I like spaghetti. It's a favorite Italian dish among most people I know. Until recently, the spaghetti I've eaten has consisted of nothing more than sauce, noodles and ground beef. But this past spring, I decided to become a vegetarian for Lent, and made a few changes. This is my recipe. It's lowfat, all natural and loaded with fresh vegetables. Feel free to experiment with your own ingredients, and make sure to let me know how it turns out!

Ingredients:
Green Pepper
Onion
Fresh Sliced Baby Portabella Mushrooms (It's ok if you prefer the canned kind. My sister does.)
Pasta of Choice (I like the bow tie shape. But I also recommend whole grain pasta for the extra fiber.)
Newman's Own Marinara Sauce (There are a TON of flavors. You can find all the choices at http://www.newmansown.com/. I like the Tomato & Basil, and Sockrooni ones, myself.)
Lean Ground Beef, Ground Turkey, or Chicken Breast

1. Cook pasta in boiling water until it's at your preferred firmness. I like al dente, where it's not crispy but you still have to chew it.

*Tip: To keep water from boiling over the pot, add a little butter or olive oil to it.

2. If you're adding meat, cook in pan over medium heat until there's no pink. For chicken, cut into cubes first.

3. Heat marinara sauce over medium low heat, stirring often. If it starts to boil, turn the heat down.

4. Chop green pepper, onion and mushrooms to the size you want. Stir vegetables and meat into sauce.

5. Put noodles on a plate, and pour sauce over noodles.

As I'm sure you've noticed, I have included no measurements. This is a case-by-case recipe. If you want it vegetarian, leave out the meat. If you like chunkier sauce, add more vegetables. Do keep in mind, though, that a serving of meat is 3 oz, which is about the size of a deck of cards. And a serving of cooked pasta is about 1/2 c. As for cheese, go for the low fat versions, and keep an eye on how much of it you use to top off your meal.

Enjoy!

"No man is lonely eating spaghetti; it requires so much attention." -Christopher Morley

"Spaghetti can be eaten most successfully if you inhale it like a vacuum cleaner." -Sophia Loren

I'm Still Standing, Better Than I Ever Did: Importance of Good Posture

*Elton John

Ok so, we've all had someone remind us to sit up straight so we don't end up looking like Quasimoto, the Hunchback of Notre Dame, when we hit middle age. But that's not really true, is it? I'm not going to get a hump on my back from sitting and standing the way I do. It's comfortable. How bad can it be?

Unfortunately, the truth is that it can be really bad. The human spine is designed with two curves, similar to a stretched out S. Like the picture on the right. However, when you hunch over while sitting or standing, you're putting your spine in a shape more like a candy cane. This can lead to severe back pain and damage. I, myself, can attest to this because when I was in high school, I actually lost my lumbar curve. That's the curve at the bottom of the spine that you straighten out when you sit hunched over. When this happened I was in an enormous amount of pain, and had to take medication and go through therapy to reestablish that curve. It didn't take long to recover once I knew what the problem was, but I immediately had to put my life on hold.

Bad posture can also cause tight upper back muscles (latisimus dorsi and trapezius), causing serious pain in the neck and shoulders, which can lead to tension headaches. Tight muscles become weak due to lack of blood flow and nutrient distribution. As a result they tighten even more, turning into a terrible cycle that causes even more pain.

There is a very simple way to prevent this from happening to you, and trust me, that is something you definitely want to do. That thing is to sit and stand up straight. Now, if you're used to hunching over, this will be difficult at first because your upper back muscles have weakened during all the time off you've been giving them. Practice and exercise will strengthen them for you, if you're persistant.

Start by going for walks and runs. When you do this, your body automatically aligns itself to the proper position. Just remember to keep your head up so that your neck is also in alignment with the rest of your spine. This will begin to train your muscles in their correct usage. Then move on to attaining good posture while your in the static positions of sitting and standing. If you're at a job where you have to do either for a long period of time, you probably won't have much endurance the first time you try it. Just do it as long as you can several times a day. Your time will increase with practice. Another good way to build up your upper back is strength training, like yoga or weight lifting, focusing mainly on the latisimus dorsi and trapezius muscles.

Good posture will help loosen knots in your upper back, which if not treated can lead to lower back pain, and even prevent the healing of a back injury. To help relax them faster, you can do stretches such as:

• crossing one arm over your chest and pulling it closer with the other
• neck rolls
• the yoga position known as "Little Piece of Heaven" where you get in a fetal position face-down on the floor and stretch your arms out past your head, relaxing your forehead to the floor
• therapy ball: inflatable ball that you place between your shoulder blades and lay on several times a day

Now, that you're no longer hunched over, let's make sure that your lower back has the proper curvature. To do this, lay on your back on the floor. Your hip and pelvic bones should be level. If they are not, try this flexibility move:

• lay on the floor on your back
• level your pelvic and hip bones
• keeping one leg flat on the floor, extend the other to where it is perpendicular to the floor, or as much so as you can
• hold for several seconds and switch legs to repeat
• if you need help, use a wall to support your raised leg
• a therapy band can also be a great alternative. Using a therapy band can be easier on your leg muscles as you pull your leg up with your arms.

Please be aware that these are just suggestions that have worked for me in the past. Please consult your doctor or a physical therapist before beginning any therapy routine, or if your are in serious pain.

"Don't slouch. Stand up straight!" -your mom

Rock and Roll McDonald's: How to Eat Healthy Fast Food

*Wesley Willis

Ok so I'm really upset at how hard it is to eat out healthy, especially at fast food restaurants. Just today, I was enjoying my Market Fresh sandwich from Arby's. Whole grain bread, romaine lettuce, deli style turkey, swiss cheese, spicy dijon mustard. Delicious. Only, halfway through my lunch, I realized that there was a ton of mayonnaise on the bread opposite the mustard. I couldn't even taste it! Why was it there?

We all love fast food restaurants. They're cheap. They're quick. They're all-American. And they're fat! Anyone who has seen the documentary Super Size Me knows what this kind of diet can do to a person. What is the health-conscious customer to do? How can we too take part in this tasty tradition?

This is a difficult problem because it's not always clear what will be on your burger, or chicken, or turkey sandwich before you receive it. And by then all you can do is file it away in the old memory bank and hope to remember this information next time you order. Too, unless you're a highly informed customer, you can easily be decieved into ordering something that's cleverly disguised as healthy when it, in fact, is not. With that said, here are some tips I've gathered from my fast food experiences.

• The easiest way to knock off calories and sugar when you eat fast food is to forego the soda, tea or fruit drink, and have water instead. Many places will even have bottled water, so you don't have to worry about what it tastes like out of the tap. Although, the extra good news about the tap is that it's free. Save yourself some green!
• Be informed. It's required by law that restaurants provide their customers with nutrition information on all of their menu items. Some, will have this information on the internet, and some, such as McDonald's, offer a way to pre-select your food so that you can figure out exactly how many calories your lunch will cost you. You can also find the nutrition facts by asking the restaurant associates for a nutrition pamphlet.
• If you don't know exactly what comes on your sandwich, ask. This way you can avoid having condiments you don't like, and condiments that will add more fat and sugar than you want to consume at one meal.
• If your restaurant of choice offers alternate sides, check them out. For example, Subway, among other things, offers low-fat yogurt, apples and raisins to replace chips and cookies. McDonald's has apple wedges to replace fries, and Wendy's offers two side salads and a baked potato.
• Don't be fooled into thinking that all salads are healthy. It all depends on your meat and dressing. If the chicken is fried, that adds fat. And any creamy salad dressing is most likely high in both fat and sugar.
• Gravitate toward grilled chicken, rather than fried, and whole grain breads.
• Avoid mayonnaise and similar spreads. If you can't live without them, ask for them on the side. This way you decide how much goes on your sandwich.
• Try to leave as many vegetables in your grub as you can stand. That's where you're getting your vitamins for the meal, and you need all you can get.
• Finally, if you have the option to super size it, DON'T! Portion control is not a skill exercised in American cuisine.

Of course, it's best to limit your fast food intake. Most of it is prepared with large amounts of sugar and fat, and a good deal is highly processed. And let's face it, even as cheap as it is, you could probably still eat for less at home. But since you're going to eat it anyway, the good news is that you can control how much of what lingers on your lips settles on your hips.

"Prepared and fast foods have given us the time and freedom to see cooking as an art form - a form of creative expression." -Jeff Smith

"We were taken to a fast food café where our order was fed into a computer. Our hamburgers, made from the flesh of chemically impregnated cattle, had been broiled over counterfeit charcoal, placed between slices of artificially flavored cardboard and served to us by recycled juvenile delinquents." -Jean Michel Chapereau

Baggy Sweat Pants and the Reeboks with the Straps: Proper Workout Wear

*Flo Rida

Ok so, there are some of you who do wear sweat pants and sneakers to workout. I did it for a while. I rarely wore shorts because I have the unfortunate but wide-spread problem of my upper thighs rubbing together when I walk and run. So, I'd put on some yoga pants I got to sport around the house, a random t-shirt, cotton sporty looking socks, and some Nikes that I bought for $4 at an outlet, even though they were a little too small. What was the big deal anyway? It's not like I was going to the gym to try and impress anybody.

Then, last fall, I started training for a half-marathon with Team in Training for the Leukemia and Lymphoma Society. Because of time constraints, I wasn't able to participate in the race, but I did learn a thing or two during training sessions. One such training session was about gear, and today I will impart to you that knowledge, along with some I gained from the shoe store and various other sources.

Sports Bra: It is important that you first know your size. If you're part of the 70% of women who don't, there's an easy way to find out. Just get a tape measure and take the following two measurements.

The chest size will give you your number, and the difference between the chest and cup sizes will give you the letter. Less than 1" is AA, 1" is A, 2" is B, and so on. The next step is determining your level of activity: low, medium or high impact. A great resource for finding the right sports bra is on the Dick's Sporting Goods website at http://www.dickssportinggoods.com/info/index.jsp?categoryId=222940. On this page, you'll find all the information here and more--including construction, style choices, fabrics, and when to buy a new sports bra. They have step-by-step instructions and easy to follow tables and pictures, like the one you see here.

Clothes: The most important aspects of your workout clothes is that they are flexibile and moisture wicking. For flexibility, I just recommend anything in a movable fabric. If you're doing anything for speed, though, it's should be close-fitting styles. Moisture wicking simply means that the fabric pulls moisture away from your skin, keeping you dry. These fabrics also dry very quickly, so if temperature changes occur, your body temperature will be more regulated. Moisture wicking clothing comes in a variety of styles, just check the tag to make sure. I get my workout wear at Target. You can find it on their website, http://www.target.com/, in the Activewear category. It's Champion brand, so it's good quality and inexpensive.

Socks: The moisture wicking recommendation holds true for socks as well. Cotton socks, because they are so absorbant, stay moist from sweating feet. This can lead to blisters on the Achiles tendon on the back of your heal from all the rubbing. Champion makes moisture wicking socks that you can also get at Target. And there are several different choices, from arch support to extra cushion to a raised back to protect the skin on that Achiles heal.

Shoes: There are so many different kinds of shoes meant for so many different feet, I recommend going to a professional for help. If you can, try and find a shoe store that offers a shoe fitting analysis type thing. I did that when I was training for the marathon and it made all the difference. If you're in the Charleson or Charlotte areas, go to TrySports (http://www.trysports.com/). When I went, they measured my foot for size, determined the height of my arch, and recorded my feet as I walked and then ran on a treadmill for five minutes to check for pronation and supination. Each of these characteristics is an important part in picking the right shoe. The sales associate asked me what I would be using the shoes for, and made recommendations based upon all the information. He also checked for a good amount of toe room with every pair I tried. In the end, it was more than I had been used to spending on shoes, but they have protected me from injury. And they're very comfortable to boot! A good running shoe will be in the $100-150 range, but will last 400-600 miles.

Alright, so now that you know what to wear, go get it and get moving!

Note: If you're interested specifically in running, checkout http://runnersdesire.blogspot.com/.

"It is very important to find the right clothes to exercise in. If you throw on an old t-shirt or sweats, it's not inspiring for your workout." -Cheryl Tiegs

I Get By With a Little Help From My Friends: The Importance of Friendship

*The Beatles

Ok so no blog yesterday. My schedule consisted of waking up to the maintenance man banging on my door to fix the smoke alarms that go off randomly. We're buddies, he and I, but I don't think he's ever told me his name, so for now he'll remain simply "maintenance man." Then I watched Across the Universe--which is awesome if you like fairly weird, musical-y movies--followed by several hours of FRIENDS on DVD. Seasons 1 & 2. Observing all this camaraderie got me thinking about how important friends are in life. Spending most of my time alone with an infant, and all of my time 2,183 miles from my friends in Charleston, I've recently become acutely aware of this fact.

We are social beings. That's how we were created. It's why we cherish friendships. It's why we pine for romantic relationships. It's why we seek God, looking to variations of a higher power. It's why solitary confinement turns otherwise mentally healthy people crazy. It's why, in Cast Away, Tom Hanks had to make friends with a volleyball after a matter of days following his crash landing. It's why for 10 years we tuned in every Thursday night to watch six people hang out with each other. We need social interaction. We find that through relationships; and friendship is, in my opinion, the foundation of every positive relationship.

Webster defines a friend as:
1. "a person whom one knows well or is fond of"
2. "an ally, supporter, or sympathizer"

Aren't all of these characteristics attractive? And don't we find them in several types of relationships? The basis of a healthy romantic relationship is a friendship. Many individuals consider their significant other to be their best friend. Close relationships within the family context are friendships between brother and sister, father and son, aunt and niece, and so on. Even close acquaintances are a form of friendship, though clearly more distant than my previous two examples.

These friendships provide us individuals with whom to share life experiences, good and bad. They give us a since of belonging and worth. Ever wonder why it's suggested that older people who live alone have a dog? It can actually lengthen a person's life, not to mention add quality to their years. All from having a companion.

Unfortunately, in our highly individualistic society and among our ever-increasing technological advances claiming to make the world smaller and more efficient, we are becoming more separated rather than closer. We have relationship anonymously through the computer and lack skills to communicate face-to-face with people we see everyday, leaving us wanting of the intimacy that comes with physical human contact.

In light of these obstacles, it is important that we make an effort to reach out to one another. You never know when someone around you, or you yourself, will need a friend. Life just wasn't meant to be lived alone; it was intended to be shared. As we saw in Cast Away, "no man is an island" because even if he was he'd make up compadres in his head. Now, if you'll excuse me, I have to go make a phone call...

Here are a few pictures of me and my friends:

"My friends are my estate." -Emily Dickinson

"Two are better than one, because they have a good return for their work: If one falls down, his friend can help him up. But pity the man who falls and has no one to help him up! Also, if two lie down together, they will keep warm. But how can one keep warm alone?" -Ecclesiastes 4:9-11

"Friendship is unnecessary, like philosophy, like art...It has no survival value; rather is one of those things that give value to survival." -C.S. Lewis

"Greater love has no one than this, that he lay down his life for his friends." -John 15:13

Imagine She Was 36-25-34: Tips on Weight Loss

*Nelly

Note: Although this article is written to women, it very much relates to men as well. These tips are beneficial to anyone looking to lose weight and get healthy!

Ok so today's post is about weight loss. The ever-present longing in the forefront of most American women’s minds. Not only are we bombarded daily with ads on how to slim down instantly without trying, but we also have the constant pleasure of comparing ourselves to the figures of models in magazines and mannequins in the mall--figures that many of us are not physically capable of attaining. So what’s the deal? Is there really a way to lose 20 pounds and 7 inches, and acquire a 6-pack by next weekend?

REALITY CHECK! There’s no quick fix. The good news is that there’s a simple solution to the love handles, thunder thighs and spare tires…in theory. There is one way, and one way only, to lose fat. Intake fewer calories than you expend. Simple enough to understand, right? Now for the hard part: it takes work. You must change your diet and exercise habits.

Here are some tips on how to make this an easier transition:

• Be proactive. Spend a couple of days mentally preparing yourself for the road ahead before you begin your new routine. It’ll give you a better chance of survival.
• You don’t have to get rid of all the bad stuff at once. This could cause massive feelings of withdrawal. And an unhappy woman is not one who sticks to her new diet for very long. Instead, try eliminating extra calories slowly.
• Sugary beverages--like soda, caramel lattes, or sweet tea for you southern ladies--have a reputation for packing in “empty calories”. They attach themselves securely to your waist, but never truly satisfy. Try gradually replacing them with water.
• Water is one of your best weapons in the "Battle of the Bulge." To get your recommended eight glasses a day, carry a water bottle around with you. Aside from other known benefits, it'll help you intake fewer calories since most Americans mistake their thirst reflex for hunger.
• Walk. It’s an easy exercise to start with, and you burn just as many calories walking a mile as you do running it.
• Start a food journal. This can be as simple as writing down the things you eat in a notebook. If you want to take it further, you can record calories, fat grams, carbohydrates and other nutritional items. Either of these choices will make you pay attention to the foods and amounts you eat.
• Accountability. In other words, get a buddy for moral support. If someone else knows your plan, you‘re more likely to stick to it and reach your goal!

Got more tips? Post a comment!

"Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip." -Arnold H. Glasgow

"You don't drown by falling in the water. You drown by staying there." -unknown

"The time for action is now. It's never too late to do something." -Carl Sandburg

I Can Make You Ice Cream, We Could be a Sweet Team: Ice Cream as Emotional Therapy

*New Young Pony Club

Ok so I believe that ice cream can be therapy for the soul. Or, maybe just emotional well-being (although it's clearly not helpful to physical perfection). It's delicious, it's customizable, it's an adventure. In an instant, it brings you back to simpler times, when you were a kid and your biggest problem was the decision between chocolate or strawberry syrup. You probably couldn't decide and picked both. It's a food you can play with. A masterpiece concoction waiting to be born from your creative genius. Plus, it's got a lot of sugar and calories, making it bad for you...and all the more exciting for this, its dangerous quality.

Now anybody that knows me is probably asking, "What are you talking about? You don't even like ice cream." It's true; for the most part I'm not a big fan. I enjoy the (unfortunately) seasonal peppermint. It's like mint chocolate chip, except the disgusting chocolate chips are replaced by delightful hot pink and lime green peppermint pieces. I also have an intimate relationship with the Cake Batter and brownies combo from Cold Stone Creamery. I'd eat that everyday if I could.

And then there's the creation my former roommate and I have bestowed with the name "Party in a Cone." Hers was actually "Party in a Bowl," but that night I really had a hankerin' for those cake cones you get in a bright pink box at the grocery store. Comet Cups by Nabisco...I just looked in the pantry. Now, because hers was in a bowl, she had the advantages of a large surface area and stability. Mine, on the other hand, was more tricky. You can't really pile sprinkles and syrup and maraschino cherries on a mound of ice cream sticking out of a tiny, weak wafer cone with no walls of protection for your delectable toppings. So how is it done? You're dying to know!

Things you will need: cone, ice cream, spoon (preferrably small because the cone is also small), toppings.

1. Select a cone.

2. There is little space inside this foundation, and you need all you can muster. The first scoop should be small. After this one, I like to push the ice cream down into the grid a the bottom, maximizing my ice cream storage and giving myself more than a dry wafer at the end of my delicious treat.

*Helpful Hint: running water over the spoon before scooping out ice cream makes the task easier.*

3. Just before you get to the part of the cone where the opening widens, add your toppings. This way they are protected from loss due to spilling...and you now have a middle-of-the-snack surprise! Everybody loves surprises.

4. Finish filling your cone with your selected flavor, and top it off with more syrup--it stays on for the most part.

5. Enjoy your therapy.

"This is dessert, not therapy." Is that what you say? Well, desserts is stressed backwards. Think about it. It's comfort food. Whenever old roomie and I had stressful days, we'd come together over our "Party in a Bowl/Cone" and relax as the sugar high and deliciousness melted away all our worries. Used in moderation, I think this therapy can be just as effective as bubble baths, classical music and candles--or whatever it is you use--without becoming a problem for your waistline. Enjoy!

"Life's hard...ice cream helps." -unknown

I'm Bringin' Sexy Back part 2: Food Journal

*Justin Timberlake

Ok so I know it's actually been 3 days since I first tried the 30-Day Shred workout DVD, but today is actually my second day following it. This whole weekend, I was in serious pain. Good pain. Not knee joint pain from the weight of a spare tire, which I want you to know I don't actually have. No, this pain was--and is again--worked muscle pain. The kind that you only acquire from doing strenuous physical activity. Lazy people, like I have an inclination to be, never experience this positive pain. I'm proud of myself, and you should be too.


Before I continue the explanation of my plan to remove my excess baggage, I'd like to throw in a little complaint about that DVD. It's nothing big. Nothing that should prevent anyone from purchasing it, but there is a long intro in the beginning that you can't skip or fast forward through. I foresee it becoming annoying when I want to get my workout on. The simple solution is to put it in, and let it run through it's routine for the few minutes while I'm moving the coffee table to the window and whatnot. I know; it's no big deal. I just had to get that off my chest.


So like I said, this video is not the only part of my plan. I have a bridal shower to attend on Labor Day weekend, and hopes of going down to Charleston for a visit while I'm on the east coast. For this special occasion, I'd like to look pretty awesome. To do that in 3 weeks, I have to pull out all the stops. No, I'm not going on some crazy Hollywood diet where I drink something that looks like diarrhea in a bottle and produces the same effect on the way out. That's just water weight anyway. This modification is about being healthy, not just skinny.


I've recently begun a food journal. This is good on several levels.
1. It requires you to pay attention to what you're eating.
2. It encourages you to measure and later limit serving sizes.
3. It teaches you better food choices.


There are several places you can do this; I have tried more than one in the past. Glamour.com has a fitness challenge, Body by Glamour, where you track your progress, and enter your diet and exercise over a period of 12 weeks. Every week they send you an email of food suggestions, sample workouts, and goals. The coolest part about this resource is that you can create a model of yourself, and see both what you look like now and what you will look like at your ideal body weight (IBW). You can find similar weight-loss programs on most health and fitness magazine websites (i.e. Self, Prevention, etc.).

*Me now (left) and at my IBW (right)

The one I'm using now is http://www.my-calorie-counter.com/. What I like about this one is that you record more than calories. It ask for full stats on your food choices, giving you daily targets on all of them. Calories, cholesterol, fat, sodium, and so on. You can search for items through this site, or create custom entries. The activity log is virtually the same. You can search their database, which tells you how many calories you would burn, based on your weight and the amount of time you enter in their calculator. They have everything from conditioning to dressing a baby while sitting. But again, if you can't find what you're looking for, you can add your own custom entries. They also offer a water tracker, so you can keep up with your eight glasses a day. And there's no time limit on this one; you can do it forever if you want!


A third great resource is DiscoveryHealth.com. They have a program called The National Body Challenge. It's supposed to be something you start on January 1st, but you can register at anytime, and your membership is continuous. What's included? Just periodic emails of articles written by nutritionists and doctors, recipes and tips for maximum progress. No commitment to entering calories or exercises.

More tips and updates to come...

"Kick your own butt." -Jillian Michaels

"That is your body getting stronger." -Jillian Michaels

Don't Worry Baby, Everything Will Be Alright: Soothing a Crying Baby

*The Beach Boys

Ok so as you may have read in my previous post, I am a full-time nanny to my niece who is barely two months old. Prior to this setup, my childcare experience consisted of the babysitting gigs I snagged from the parents of small children in my neighborhood a year before I was old enough to acquire employment out in society. That was when I was 14. Fast forward to 25, and I've landed my next comparable mission.

Now, in these last 11 years I've had plenty of jobs. I've been a cashier, a sales associate, a hostess, a server (waitress), a data entry clerk, the assistant manager of a boutique, and a bank teller. Yes, that's a lot. And quite an array. But they all have at least one thing in common: in these positions I interacted almost exlusively with adults. My personal life is no different. I surround myself with people my own age and older.

Given my background, do you think I knew what I was doing when I volunteered to quit my job in beautiful Charleston, SC and board a plane non-stop to the desert sands of Phoenix, assuming the position as the au pair for an infant? If you answered "HECK NO," you are correct. Needless to say, in this occupation I need all the help I can get! Thankfully, over the last two months I have discovered several things--in particular, the Happiest Baby on the Block video, Miracle Blanket, and Homedics SoundSpa sound machine--that preserve my sanity. I know not many are in my particular circumstance, but if you are in similar need, I'd like to share these mind-saving secrets.

The Happiest Baby on the Block video is an amazing DVD created by Dr. Harvey Karp, who very thoroughly explains the baby calming reflex and how to activate it. According to Dr. Karp, infants in their first three months of life are still more like fetuses than babies. He calls it the fourth trimester. He then goes on to explain that what calms them is simulation of what life was like in Mommy's tummy. Enter the Five S's. These points would be worth their weight in gold if they were tangible objects. To get the full details, including demonstrations, you'll have to buy the DVD. You can order it, or the printed version, on Amazon.com.

Next is the Miracle Blanket, which is designed specifically for wrapping your baby up like a burrito. To you it may look like a form of torture strangely resembling a straight jacket, but for infants it's comfy-cozy. When my niece is fussy, I almost always go for this swaddle made easy. If your little bundle of joy is not accustomed to the position of arms down by the sides of the body, he or she may not comply at first. However, once securely fastened and back in your arms, you will soon hear the sweet sound of a calm baby.

http://www.miracleblanket.com/index.htm

Note: Make sure you wrap your baby snuggly in this blanket. Otherwise, arms and legs will break free, rendering this product not-so-helpful.

Finally, the Homedics SoundSpa sound machine. This is just a normal sound machine. I think this particular one is marketed for adults, but it miraculously lengthens the duration of my niece's naps. There are several sounds--including waterfall and rainforest, which work the best--three different timer settings for automatic shutoff, and the option of wall plug or batteries, making it portable. I found mine at Bed Bath and Beyond for a mere $20. And the extra good news is that you can use it too!

There are, of course, many other things that help me get through the day. Some of which I may share with you at a later date. These, however, are the staples. You will be thanking me later. You're welcome.

"People who say they sleep like a baby usually don't have one." -Leo J. Burke

"There is no finer investment for any community than putting milk into babies." -Winston Churchill

I'm Bringin' Sexy Back: Exercise for Weight Loss

*Justin Timberlake

Ok so I've been a little upset lately about the current status of my health/physical appearance. Since moving to Arizona and becoming a full-time nanny to my new niece, I've settled into a mostly sedentary lifestyle, accompanied by a diet that's higher in fat than I'm used to. In a nutshell, I spend most of my time sloughing around the apartment and most of my meals at restaurants of every variety, with a heavy accent on the Tex-Mex. What? Is this the same girl that less than a year ago was training for a marathon? Why yes it is. And that's unfortunate.

No worries though. I am no longer on the path to becoming the people I watch on Discovery Health Channel, getting surgery and living in special rehabilitation homes for the morbidly obese. The turning point? Perhaps it was when I found that I could no longer comfortably fit in my shorts. Or maybe it was when my sister brought home a scale and decided that its permanent dwelling place would be my bathroom. Whatever the reason may be, the point is that something lit a fire under my tail and I'm moving to change.

My first step was to order an exercise DVD and self-help book. Both created by none other than TV's toughest trainer, Jillian Michaels. You've seen her on The Biggest Loser. I'm only a few pages into the book, so I'll leave this article as a review on the DVD, 30-Day Shred, which I tested for the first time yesterday.

The workout is a 3-2-1 circuit training style. Three minutes of strength, two minutes of cardio, and one minute of abs. Each session (there are 3 levels) is 20 minutes long, so you repeat this circuit three times. Noting the status of my physical abilities, I chose to participate in Level 1. I thought the beginner level would be pretty easy for me since I'm still within the limits of a healthy weight range for my body, and it wasn't that long ago that I lived an active lifestyle. And it was easy...to understand. As for easy to do, boy was I wrong!

By circuit number three, I had already downed a full bottle of water and my legs were shaking. That was yesterday. Today, I'm finding it hard to descend the flight of stairs to the car, hold my 12-pound niece, and sit down onto something low (i.e. couch or toilet). That Jillian knows what she's doing.

Although the physical demand is high, the choreography is simple to follow. No multifaceted dance steps here. Just straightforward, uncomplicated jumping jacks, crunches, butt kicks, and so on. Before the repititions wore me down, I was easily able to carry out each move. So while you're huffing and puffing in exhaustion, at least you'll know what you're supposed to be doing.

As far as her emcee skills go, Jillian is very encouraging, and even ads a little humor to the set. Because she was once chubby herself, although you'd never know it today with her rock-hard abs and rippling biceps, she knows what it's like for even the simplest of exercises to be difficult and how to overcome that obstacle.

I highly recommend this DVD to anyone that's committed to getting in shape. If you're looking for something easy though, get something else. This is a non-stop and challenging workout. If I determine myself physically capable, I'm looking forward to repeating that beginner session today.

Note: I wasn't aware until I received the DVD in the mail that I needed two hand weights to complete the strength section. I used two water bottles in their stead, but just picked up a set of 2 pounders today. I recommend starting light and working your way up to heavier weights as your strength and endurance grow. She's one tough cookie.

"You want results. They're not coming for free." -Jillian Michaels