Secrets of the World Wide Sisterhood

Workout Videos

Some people can't find the time to go to the gym, or during these tough economic times can't afford a gym membership.  What should you do when the weather is cold or rainy?  I personally love exercise videos.  I taught aerobics for many years and I still love doing aerobics at home.  I have Billy Blanks video that I've done forever and also a Boot Camp video by Tracy Mallot.  If you don't know what video is right for you or what options you have, I suggest you go to www.CollageVideo.com.  This is where I buy mine.  I get their catalog and it is wonderful.  You get information about hundreds of videos. The videos are grouped by workout type. It also ranks the videos as  Beginner, Intermediate, or Advanced and allows you to choose the complexity of the choreography.  You will also know if it is low, high, or mixed impact.  They also sell workout equipment such as medicine balls, body bars, mats, etc.  You can return any video within 30 days even it it is opened.  Videos are much cheaper than a gym membership and are very effective.      

Burn Calories--Lose Weight

How many calories should you burn to actually lose weight?  Based on a 135 pound woman who is also eating healthy, to lose 0 pounds, you should burn 100 calories per day/700 calories per week.  To lose 1 pound, burn 250 calories per day/ 1,750 per week.    To lose 2 pounds, burn 500 calories per day/ 3,500 per week.  It is o.k. to miss a day of exercise and make up the calories another day, as long as you burn the required amount weekly.  Some ideas for burning 100 calories are walking for 25 minutes with an effort level of 4, jogging slowly and steadily on flat footing for 12 minutes with an effort level of 4,  bike riding for 17 minutes with an effort level of 4,  swimming for 15 minutes with an effort level of 5.  To burn 250 calories....Walk 35 minutes with an effort level of 7, run quickly, no stopping for 20 minutes with an effort level of 7, bike for 30 minutes with an effort level of 5, swim for 25 minutes with an effort level of 8.  To burn 500 calories, walk adding hills/inclines for 40 minutes with an effort level of 8, run with intervals of 1 minute at level 5;1 minute at level 9 and repeat 18 times for 36 minutes with an effort level of 5/9, bike (spinning class) for 45 minutes with an effort level of 7, and swim, sticking to race pace, for 50 minutes with an effort level of 8.  Effort level is the effort based on a 1-10 scale.  The weather is warming up, get outside!!      

21 Day Detox

I'm writing this post in response to a comment by Catherine.  Catherine is considering the 21 Day Detox Diet.  The 21 Day Detox claims to ba a safe and guided detoxification program designed to cleanse, rejuvenate, and help you lose weight.  This program was developed by nutritionist John Woods and Richard DeAndrea, a medical doctor who now practices alternative medicine.  They believe you need to detox now more than ever because of the more than 7.1 billion pounds of chemicals and neurotoxic waste dumped into the air, food, and water.  They believe that by doing this 3-week program you can rid your body of environmental toxins, increase your energy, sharpen your senses, and other medical miracles might follow.  DeAndrea says he has seen asthma, heart disease, arthritis, and osteoarthritis reversed.  The program offers a workshop for apprx. $199.95 which basically walks you the program.  Or, you can purchase the 21 Day Detox Home Kit for $149.95.  It includes 3 DVDs, 4 booklets, 9 oz. Dr.. Greens.  Week 1 focuses on plant-based food.  Week 2 moves you into a live-food diet with uncooked foods a 2 blended meals.  Week 3 is the liquid part of the program ("The Green Sludge Drink") where the digestive organs get a rest and healing begins on a cellular level.  It all sounds good and maybe it is.  However, I've read many articles on detox diets and most articles agree that our bodies process toxins through organs like the liver and kidneys, and eliminate toxins in the form of sweat, urine, and feces.  Most will also agree that detox diets are especially dangerous for people with diabetes, heart disease, or other chronic medical conditions.  According to one article I read it said that most of the weight people lose during the detox is in the form of water and may also be muscle.  And, that most will gain the weight back quickly after the program is over.  Eating lots of fruits and veggies, getting lots of fiber, and drinking plenty of water is healthy.  But it is also important to get nutrients such as protein and calcium from other foods.  I've asked my doctor about detox diets in the past and his response was, "You are healthy so it probably won't hurt you to do it once, but it probably isn't going to help either. Your body is designed to purify yourself."  I know there a lot of positive testimonials out there and the 21 Day Detox has been feature on several programs on tv, but I would definitely check with my doctor first, or do further research.  If you try this program, I'd love to know what happens.  I'd also like to know how you feel several weeks afterward and if the weight stays off.  Thanks for the comment,Catherine.  This is an interesting topic. 

Self Challenge

If you're wanting to get in shape for spring, you should take the Self Challenge.  If you're not familiar with Self magazine, you should pick up a copy.  It's got great articles about beauty, style, nutrition, health, fitness, etc. Every year Self sponsors a fitness challenge.  This year is the 13th year.  You go online to self.com and sign up.  Every month for the next three months you will get step-by-step instructions for your personal total-body (and life) makeover.  You'll get cardio workouts, curve-sculpting strength moves, a fell-full eating plan and motivational strategies.  It's completely free and simple to follow.  There are a lot of great prizes, too.  Good Luck! 

Scale Back on Sugar

Consuming too much sugar not only leads to weight gain, but may also be a contributor to diabetes, heart disease, and certain types of cancers.  According to the USDA, Americans take in more than twice the maximum recommended limit of 40 grams of sugar a day.  The average woman consumes 69 pounds of sugar every year! We all know that sugar is found in cookies, candy, cakes, etc., but it may also be found in foods you'd never suspect.  Most people are aware of table sugar, or sucrose, and are careful about their intake.  But sugar goes by many different names.  Watch out for granulated, brown, and raw sugars, as well as maltose, dextrose, fructose, fruit juice concentrate, corn sweetner, corn syrup, maple syrup, honey, malt syrup, and brown rice syrup. (Read your labels!) Some lowfat or fat-free products contain higher amounts of process sugar to mask missing flavor.  You should also go easy on the sauces.  Barbecue, spaghetti, and hot sauces may get more than half their calories from added sugar.  Beware of "all-natural" foods.  That doesn't always mean they are "sugar-free".  Some of these products are packed with added sugar, such as high-fructose sugar.  Here are some suggestions for sugar substitutes you won't even notice.  Instead of 2 tbsp. bottled honey mustard salad dressing, try 1 tbsp. fat-free mayo with 1/2 tbsp. mustard and 1/2 tsp. each honey and lemon juice.  Instead of 1/2 cup canned sweet peas, try 1/2 cup frozen baby sweet peas.  Instead of 1 cup jarred pasta sauce, have 1 cup crushed tomatoes with 1 tsp. each basil and oregano.  Instead of 1 small bag of Skittles, have 1 small bag o peanut M & M's. The bottom line is....Read the Labels, and make an effort to reduce your sugar intake. 

Running for Quick Weight Loss

I've worked out for many, many year.  But, nothing has been as good as running for shedding pounds quickly.  Luckily, you can run outside during most of the months (depending on where you live) except for very cold, snowy winter days.  If it's just cold,you can dress warmly and still get your run in.  Or, you can run on a treadmill in your home or in the gym.  I just started enjoying running on the treadmill at the gym.  It was always hard for me for some reason. I ran outside at our high school's track, but just had a hard time on the treadmill.  Granted, running is soooo boring. (I think) It is very much worth it.  If you're just getting started running on a treadmill...start slowly.  You will want to start off walking slowly.  Increase your speed gradually.  When your comfortable with the feel of the treadmill, you can start to jog.  You might only be able to run 2 or 3 minutes, but that's o.k.  Each time you get on it, increase the number of minutes you run.  Before you know it, you will be tracking miles instead of minutes.  Here are some helpful tips for running on a treadmill....

~Make sure you have the appropriate shoes.  Go to a sporting goods store that has trained salesmen to tell you what type of shoe you will need.

~Dress comfortably.  I hate to see people on the treadmill in jeans and sandals. Yeah, it happens!

~Keep a level head.  If the tv's in the gym are up high, staring up will move your torso back, taking your weight behind your hips.  That drags your weight backward and makes it harder to go forward. 

~Move arms back and forth, not across your chest.  This improves balance and coordination, which makes increasing pace easier.

~Find your rhythm.  After you've worked up some speed and mileage, count the number of times your right foot makes contact:  Aim for 46-48 strikes in 30 seconds. 

~Tilt a little.  Stand tall as you run, but deliberately lean your whole body slightly forward from the ankles.  It helps increase your speed with minimal effort. 

~Center yourself.  Position your steps  to land in the middle of the treadmill band for safe sprints. 

It may take several months to work up to running on the treadmill.  But, that's o.k.  Be patient.  It will be worth the time invested.  I wouldn't recommend running every day. And once you start running, you will not want to miss.  

All-Natural Remedies for Over-Worked Bodies

If you're like most people, your New Year's Resolution has something to do with losing weight or increasing your fitness level.  And if you 're also like most people, your body is probably feeling the pain of your resolution.  If you've been sitting around doing nothing for a few months and then decide you're going to hit the gym hot and heavy so you will be ready for summer, your muscles will remind you of how out-of-shape you've become.  Massage can aid blood flow to muscles, easing tension.  If your muscles feel like they are tied up in a knot, you need The Stick.  There are several different ones on the market.  But they probably work about the same.  You can do a search on "The Stick" at amazon.com and read about the different products offered. Many runners use these for before and after races.  All you have to do is grip the handles and glide the roller over aching spots varying the pressure to correct your painful kinks.  Or, you can soak your tired muscles in a warm bath.  I love to fill up my jacuzzi tub and soak in Ole Henriksen Muscle Comfort Soak.  It has magnesium sulfate that helps reduce swelling and inflammation in muscle tissue.  I run two miles and walk two miles 3-4 times a week, as well as lifting weights or using machines, and sometimes I feel really stiff and sore.  One remedy for expediting recovery of over-worked muscles is to drink a glass of Lowfat Chocolate Milk (8 Oz.) withing two hours of activity.  The protein and carb. combo stimulates muscle repair and restocks fuel stores.  Remember......"No Pain, No Gain."    

Start your New Year's Resolution Early

I don't know why everyone waits until the New Year to start their New Year's resolution of losing weight and getting in shape.  I start feeling the need to lose weight immediately after Christmas.  I love to eat fudge and cookies and all of the sweets available during the holidays.  Even though I keep up with my workouts and running, I still put on a few extra pounds I feel guilty about.  If you need help losing those extra holiday pounds, here are some sites you'll love.....

Calorie Count Mobile-  Send a text with the word "food" along with the name of the item you want to eat, to 432584.  Within minutes you'll get a message containing the calorie count and a link to a more detailed nutritional breakdown.

mydigitallist.com- With this website you simply type a list at your computer of the foods you want to buy at the grocery store and then access it at the supermarket using your Web-enabled phone.  This keeps you from buying tempting foods.

habitchanger.com- Sign up for this monthly service ($15, after a free 10 day trial) and the site will send you videos, text messages, and e-mails showing you exactly how to create healthier habits and meet your weight-loss goals.  

weightview.com- Upload a picture of yourself, and within 48 hours, you'll virtually "lose" the pounds.  You will be able to see what you would look like 10, 20, or 30 pounds slimmer.  How cool is that??  That could really give someone the motivation to lose.