Syracuse's Booty Camp

Top Of Utah 1/2 Marathon

2010-06-16T12:05:00.000-06:00

Angela and I just signed up for the Top Of Utah 1/2 Marathon. So, I hope some of you make it a goal to run with us. Sign up and do it with us. It is Aug 28th. Cost $38 when you register on line. It's going to be a blast. We go up the night before and eat dinner and stay the night. Come ON! It'll be fun. Here's the link. http://www.topofutahmarathon.com/half

I'm going to DO IT!

2010-06-15T08:21:00.000-06:00

Ok, I posted the diet my friend does WHOLE 9. I'm going to start it on Monday, and I hope some of you will do it and help support me. So, If you want to do it with me take a look at it and stock your kitchens. Let's start on Monday!!! Here is the link for the diet. Whole 9 Diet

Eat for your six-pack

2010-05-25T07:30:00.000-06:00

I know how hard some of you are working and I'm so proud of you. Steph is determined to show off that six-pack so I talked to a friend of mine that has a beautiful six-pack. She said you exercise is great, but now you have to do the diet. I asked her what the diet is that let's that beautiful six-pack shine through and this is what she gave me. Looks tough, but if it's what you want...It's what you want. So here it is Steph, go get it!

Go get that six-pac! Click here!

Todays workout

2010-05-19T11:42:00.000-06:00

So, when I got home I found this YouTube blog and thought it was so funny. If you have time watch it. You have to see the lady do the arm workout it made me laugh. :)Lady does Tracy Anderson Workout. Click here. :)

Pass it on

2010-04-19T13:08:00.001-06:00

Syracuse Booty Camp

Where: Syracuse Rec Center (we meet in the EAST GYM or in front of the building)

When: Monday-Wednesday-Friday

What time: 9:00 a.m. – 10:15

Cost: $2 to get in the gym (But, sometimes it's free when we workout at the park North of the Rec Center.

Contact: Tiffany Gatten stichntyme@hotmail.com

(801) 941-4079

What to Expect: High Intense Interval Training, Weights, Cardio, Hard Work, Sweat,FUN!

It's a good idea to bring water, and a good attitude.

http://syracusebootycamp.blogspot.com/

What's for Dinner?

2010-04-19T11:00:00.000-06:00

A couple of weeks ago Steph asked for everyone to get together a couple of “healthy” recipes to give her. Let’s face it we could all use some new ideas for dinner, so please post your recipes here so we can all try something new. Here ya go Steph!!!

Slow Cooker Pepper Steak

Prep Time: 20 Minutes

Cook Time: 4 Hours 10 Minutes Ready In: 4 Hours 30 Minutes

Servings: 6

"Succulent strips of sirloin seasoned with garlic powder, then slow cooked with onion, green pepper and stewed tomatoes."

Ingredients:

2 pounds beef sirloin, cut into 2 inch

strips

garlic powder to taste

3 tablespoons vegetable oil

1 cube beef bouillon

1/4 cup hot water

1 tablespoon cornstarch 1/2 cup chopped onion

2 large green bell peppers, roughly

chopped

1 (14.5 ounce) can stewed tomatoes,

with liquid

3 tablespoons soy sauce

1 teaspoon white sugar

1 teaspoon salt

Directions:

1. Sprinkle strips of sirloin with garlic powder to taste. In a large skillet over medium heat, heat the vegetable oil and brown the seasoned beef strips. Transfer to a slow cooker.

2. Mix bouillon cube with hot water until dissolved, then mix in cornstarch until dissolved. Pour into the slow cooker with meat. Stir in onion, green peppers, stewed tomatoes, soy sauce, sugar, and salt.

3. Cover, and cook on High for 3 to 4 hours, or on Low for 6 to 8 hours.

Serve over Brown rice...YUMMMM

Black Bean Soup

Ingredients:

(2)15 oz canned black beans (rinsed and drained)

(2)14.5 oz cans diced tomatos

14.5 oz Chicken Broth

1 1/2 C. frozen corn

4 green onions thinly sliced

3 Tbsp. chili powder

2 tsp cumin

1 1/2 tsp. minced garlic

montery jack cheese

cilantro

Low Fat sour cream

Baked tortilla chips

Directions:

1. combine all ingredients except, cheese, cilantro, sour cream, and chips.

2. Put in slow cooker for 7-9 hours or put in pot and heat to boil then reduce heat to low for 20 min.

3. After cooked, sprinkle with cheese, cilantro, chips and sour cream.

Eat Clean

2010-03-06T08:00:00.000-07:00

We're all trying to do better with our diet. Some of us are trying to loose weight, and some of us are just trying to make our diets more healthy. For sure we should all be trying to get in more water. It's a struggle, but we can't give up.

I'm discouraged today. I lost 6 lbs and was on such a high, but the last 2 days I've gained 2 of those 6 lbs back. Why.....Well, could be water retention, or it could be I'm not logging my food in right. I may need to be better at measuring. I'm not gonna lie, I guess sometimes. :) So, I'm going to keep on keepin' on.

I ran across this recipe that I'm going to try. I'm a huge fan of egg salad sandwiches, but they have a lot of fat and calories. This recipe replaces the mayo with whipped cottage cheese and milk. It think I'll add a little pickle in too because I like a little sass. So, I thought some of you may enjoy it also. Lot's of protein and yummyness...I hope. The link is below. Enjoy!

Clean Eating Egg Salad

Follow me

2010-02-26T11:00:00.000-07:00

All right, so you guys pretty much know I went on a cruise gained 10 lbs and have kept it on. For those of you not in class on Friday here's what went down. I have a goal - loose 15 lbs by my birthday. Well, I only have 6 weeks left, so time to get serious. I'm giving you the webpage where I am going to journal my diet. I need you guys to check on me and yell or cheer. :) You may also join and I'll do the same for you.

I like this particular set up because you fill out the info it gives you how many calories you can have, and let's you know where you stand. It also has a iPhone app if you have one....I only wish.

Follow me guys! Let's do this! Click on the link.

My Fitness Pal Link

I'm tired

2010-02-17T13:53:00.000-07:00

Steph asked if we were tired after our workouts, and my answer is, yes, I'm often tired after my workouts. We work really hard, and I find myself taking a 10 min nap now and then. I used to get more tired when I was first starting. I'm a little better now than I was at first. I saw this article that is about runners, but I think it has some great ideas to keep in mind. Also, try drinking more water and take a multi-vitamin.

Why Am I So Tired?

This Post Is For Angela.

2010-02-08T14:32:00.002-07:00

Fix Your Swimming Faults.

Angela, this totally made me want to start swimming again. Let me know when your swimming. I'd like to go too. :)

Super Bowl SNACKS!

2010-02-05T08:13:00.001-07:00

http://www.diet.com/videos/play/superbowl-snacks-dietcom-approved

Hi girls! I know a lot of us have a goal to lose 15 lbs by my birthday, but the Super Bowl is this weekend, and ya gotta munch for the game right? So, I've added a link. It's not a new one....New England is not going to the Super Bowl, just in case ya didn't know. :) The link has some good ideas to "lighten" things up for those Super Bowl snacks. At our house, The Colts are the bomb, so GO COLTS! Any of you are welcome to hang with us and watch the game, so come on over.

Also, if you are having a party at your house, here is a little "game" to make things a little more fun. Have your guests fill it out before the game.

1. How long will it take the singer to perform the National anthem? (5pts)

2. What will the first penalty be for (ex. holding, clipping,). (5pts)

3. Will the first points scored be a field goal, touchdown, or a safety? (5pts)

4.Which team will call the first time-out? (5pts)

5. Which team will use a coach's challenge first? (5pts)

6. Who will be the game MVP? (5pts)

7. What will the sum of the final score be? (20 pts) closest one wins.

Total_____

Do you know where you're going?

2010-01-04T08:17:00.000-07:00

If you didn't make a fitness New Years Resolution....You should. If you don't know what direction you're headed...You may be going nowhere. Make a resolution and a plan of action. Then post it.

Tiff

WE DID IT! Turkey Leg RACE!!!!

2009-11-26T18:18:00.000-07:00

Tiffany, Loisanne, Heidi (Heather's sister), Heather, Angela, Russ (Angela's husband)

Wooohhoo! Girls we did great work. It was so fun to run with you. It felt great to burn some calories before I ate a ton...and I did eat a ton!!! It was a harder race than I thought. I was so proud of you all. It feels really great to accomplish a goal, and feed the hungry at the same time. You are all admirable women. I'll post your times if they ever post them. But here is a picture of us thanks to Heather's sister Heidi.

Keep Off The Holiday Pounds

2009-11-22T12:34:00.000-07:00

Most people only gain 1-2 lbs over the holidays if they are a healthy weight to start with. However, the holiday pounds tend to stay on from year to year accounting for most of our weight gain over the years. So, make a plan to keep those pounds off. Here are some of my tips I think work.

1- Stay away from the food table at parties. The further the better, and don't start eating until the end of the party. The less time you have to spend at the feeding trough the better.

2- Snack on veggies, nuts, fruit, and meats. Stay away from all the sugar.

3- Cary a purse. It makes it harder to carry a plate around, so it makes it more difficult to eat.

4- Offer to bring something healthy you know you'll eat at a party, so you can avoid the pumpkin roll.

5- Add 15 extra min of exercise to your routine during the holidays to burn more calories.

6- Eat the thing you love the most, and tell yourself that is all you'll eat.

7- Drink a lot of water at parties. Fill up on that instead of food.

8- Wear tight clothes. They will remind you to eat less.

9- Take some walks in the snow with your hubby and enjoy the season.

10- Enjoy as many winter sports as you can.

We should enjoy ourselves during the holidays, but we shouldn't do it in excess. I hope you all have a wonderful Thanksgiving. I know some of you will be traveling. Please be safe. Some of us will be doing a race. It will be a great way to start off our day, and we won't feel all the guilt when we put gravy on our mashed potatoes. Remember we have no boot camp on Friday.

I May Have A New Motto

2009-11-18T16:23:00.000-07:00

K, so, I was surfing....like I do, and I came across this cycling blog. I just loved the motto on the blog.....are ya ready?......I will beat my ass today to beat yours tomorrow.

I just fell in love with it. If you know me, my motto up to this point has been....If you ain't dyin' you ain't tryin'.
Maybe I'll just use both of them.

Anyhow, the blog is called Sufferfest (I like the name.) They have suggestions for podcasts, music, playlists, and DVDs. So if you are looking for any of that info check it out.

link to Sufferfest

No Sugar + Extra Veggie Challenge

2009-11-16T08:27:00.001-07:00

I was talking to Tara about the "NO SUGAR" challenge I did last week, and we talked about doing another one. Then I thought, if I'm giving up something bad I should do a challenge that encourages me to add something good. So the other part of the challenge is add a veggie to breakfast, lunch, dinner and 2 snacks. If you're IN, post that you're in. You can do both challenges or just one. The challenge goes until Thanksgiving Day. If you eat sugar, or don't get your veggies in you must post that you have failed and that you are getting back on the wagon. Oh, and I am signed up for the Turkey Leg Race. Wooohoo!

Here is a recipe from Body rock tv. It has honey in it, and yes, we are allowed to have honey. :) Let me know if you make it, and how it is. I'm gonna try. It's kinda strange.

bodyrock-tv-breakfast-cake

Blame it on New Moon (Important! Read All!)

2009-11-15T10:54:00.001-07:00

HI guys! Heather asked me if I was going to be at Boot Camp on Friday (because I'm going to the 12:00 am New Moon), and I said I was going to try, but then I found out it is late start on Friday. Then I have to be in SLC by 11:30. Then be back in Ogden at 3:30 to see New Moon again....So, I don't think I'll be able to make it. We will do our bicep, back, shoulder workout on Wed instead of Fri. We are going to do a "milk jug" workout, so you'll need a full gallon of water. It works best if it is sealed "new", as Angela and I found out. Be sure to bring it because you will mess up your workout as well as someone else's if you don't. They only cost about $.75.

If you still want to do a workout on Friday, this is what I'll be doing. This is the trainer for 50 Cent. If you've seen 50 Cent's body, you'll understand why I'm doing it. It's only 20 min, but looks pretty hard. Add a 30 min run to it after if you'd like to make it longer.
link to part one 50 Cent Trainer Work Out
link to part 2 50 Cent Trainer Work Out

The more you eat...The more you burn! WHAT?

2009-11-14T11:40:00.000-07:00

It is almost hard to believe, but there is such a thing as burning calories by eating. The negative calorie foods speeds up your metabolism and therefore can help with your weight loss efforts. You can eat bigger portions and more often and yet burn more calories, because your body will use more energy for digestion. So for example, you will eat a fruit that has 40 calories but your body needs 100 calories to digest the fruit, which means that your body will burn 60 calories . One of my favorite vegetable is celery and I am using it quite often. Piece of celery that contains 5 calories requires 150 calories to digest, so by eating this piece of celery, you are actually burning 145 calories! All of these negative calorie foods also contain all kinds of vitamins and minerals so they are like a natural and healthy fat burning supplements. It is much better solution to include in your diet a lot of negative calorie foods that will speed up your metabolism, then starving yourself and do exactly the oposite. Remember that in order to loose weight permanently you have to boost your metabolism and you can do that by eating every 2-3 hours. You should not limit your daily diet only to the negative calorie foods, because your body need other sources of nutrients as well. Include some low fat meat, dairy products and whole grains – basically stick with the clean eating, exercise regularly and you will soon start to see dramatic results.
Some of the calorie negative foods include broccoli, cauliflower, celery, carrot, garlic, onion, zucchini, lettuce, green beans, mango, apple, cranberry, grapefruit, papaya, watermelon, peach, orange, lemon, cranberry, blueberries, strawberry, tomato, raspberry, spinach, cucumber.

Seriously! How cool is that? I got this from Bodyrock TV. Very cool info. I'm going to eat a lot more of these foods, fursure!

Stretching

2009-11-12T07:21:00.000-07:00

I really don't stretch enough. I'm always in a hurry after a workout to do something. Stretching something I'm really starting to work on. I know I'm losing some flexibility as I get older, and I'm more prone to injury. I'm posting a great little video about stretching. Please watch it, memorize the stretches, and do them every day. We'll all feel better for it.

I also recommend a massage now and then. I'm getting one today....go ahead be jealous. I deserve it. It's a reward for meeting a goal. :)

link for stretches

Come On! Set a GOAL!

2009-11-11T08:19:00.003-07:00

LinkThis time of year I sit down at my computer and set some goals for my fitness. I try and set a goal that I haven't set before, and try and better the goals that I set last year. I vow to at least stay the weight I am by the end of the year, and hopefully be thinner (at least for swim suit season.) This next year I'm going to do my first bike race, Little Red Riding Hood. I'm excited for it. I'm also going to do another Tri. I'm going to better my time on the Striders 1/2 marathon. I'm going to run a 1/2 I haven't run before, and I'm fighting myself on whether I'll run a full again. I'll let you know how that fight turns out.

I'm challenging you to set some goals, and Post them either on the side bar or in the main part of the blog. We will all support you, and try and help you reach your goal. We may even join in with you. If you look at the side bar you'll see the things I plan to do so far. I'll be adding on.

I read an article that made me think about all of this. Here is the start of the article, and a link to the rest.

If you're trying to lose, get healthy, build muscle or excel at a sport, you'll need specific goals. When you don't have a specific goal, it's difficult to keep exercising and to track your progress to see how far you've come. Before you get busy, take a moment and ask yourself these questions: 1. What do I want to accomplish with this exercise program?
2. Is my goal realistic and attainable?
3. Do I know how to reach my goal?
4. When do I want to reach my goal?
5. How will I reward myself when I reach my goal?
Link

Thanksgiving Day Run In Farmington

2009-11-10T15:50:00.000-07:00

For those of you that talked about the Farmington race on Thanksgiving Day....here is a link. Let me know if you are thinking about running it, so we can car pool. Also, If you didn't hear, the Rec Center is closed on Wed. I'm doing a 4.3 mile run if you'd like to do it. It's a loop, so you don't have to run at my pace. :) Call me if you'd like to go tomorrow. 801-941-4079

Farmington Thanksgiving Day Race

Hope Tia Feels Better.

2009-11-04T13:38:00.001-07:00

I've been a little freaked out today since Tia got hauled off in the ambulance. I've gotten a text message from her and she was still waiting for tests to come back. She said she is feeling a little better though. I'll be calling to check on her latter, and I'll post in the comments of this post how she is.

I read some articles on working out when you are sick, and they pretty much all said the same thing. However, I don't know if this answer would have detoured Tia. Her symptoms seemed to be above the neck. So, my advice is as follows. When in doubt, sit it out. Listen to your body and if you don't feel well at all, sit down and raise your hand. I always encourage you to keep going when things get tough, but you know your body. If it is really painful, or you really don't feel well. Feel free to ignore me, or swear at me....whatever makes you feel better. :)

Laura, did a great job of noticing Tia's symptoms. I'm glad we are working out together, and keeping an eye on one another. Great job Laura!

Question

Exercise and illness: Should you exercise when you're sick?

Is it OK to exercise if I have a cold but no fever?

Answer

from Edward R. Laskowski, M.D.

Mild to moderate physical activity is usually OK if you have a cold but no fever. Exercise may even help you feel better by temporarily relieving nasal congestion.
As a rule of thumb for exercise and illness:

Proceed with your workout if your signs and symptoms are "above the neck" — such as runny nose, nasal congestion, sneezing or sore throat. Be prepared to reduce the intensity of your workout if needed, however.
Postpone your workout if your signs and symptoms are "below the neck" — such as chest congestion, hacking cough or upset stomach. Likewise, don't exercise if you have a fever, fatigue or widespread muscle aches.

If you choose to exercise when you're sick, listen to your body. If your signs and symptoms get worse with physical activity, stop and rest. Resume your workout routine gradually as you begin to feel better.

Here's why you should sprint

2009-11-03T10:37:00.000-07:00

In class I have you guys sprint. We ran 12 yesterday. There's a reason I have you do only one lap around the track. Sprinting works. It gives you incredible results. So, when I say sprint one lap.....you better sprint!

Here's some facts.

1 -Evidence shows that short, high intensity sprint workouts improve aerobic capacity and endurance in about half the time of traditional endurance exercise.

2- One study found that just six sessions of four to seven all-out thirty-second sprints (with four minutes of recovery between sprints) could be as effective at improving cardiovascular fitness as an hour of daily moderate-level aerobic exercise. (WHAT! That's AWESOME!)

3- If you do a harder, higher intensity activity, like sprinting on a track, or a bike, you'll burn an overall greater amount of calories in the same period of time. (More calories for the same about of time? AWESOME! I'll never walk again)

4- For decades, scientists have known that short-duration anaerobic exercise improves athletic performance, and that the release of human growth hormone (HGH), testosterone and other bone-building, body-enhancing hormones are directly related to the intensity not the duration of exercise. (1) When charged with these anabolic hormones, our bodies build more muscle mass, which dramatically improves weight loss, resulting in slimmer, more-toned physique. Anabolic hormones are also known to enhance skin and hair, improve sleeping habits, strengthen immune response and improve sexual performance. ( Better Sex - whatever, but better sleep! Heck yeah, I'm in!)

So, when I say sprint, remember this and sprint even harder!

Do It With The One You Love

2009-11-02T08:05:00.000-07:00

I've been married a LONG time, but I love my husband dearly. He's the best husband in the world. I hope you feel the same way about yours. My husband is really good at doing special things for me, so I was looking for some ideas for dates with him for this winter. I'd like to plan a fun date for us this winter. I found this video, and it made me really inspired. If you have any great ideas for my date please leave a comment. :)

Click here for the video

Dailymile.com

2009-11-01T08:06:00.000-07:00

If you look on the blog, Laura and I have a Daily mile account widget on the sidebar. It's another way you can keep track of your workouts. One thing that it does is let the rest of us know what workouts you are doing on the days that you are not working out with us. If you need help adding the widget to the blog, give me a call and I'll help you out.

Hide the CANDY!

2009-10-31T09:31:00.000-06:00

Seriously, I love candy. I'm an admitted addict. I just can't get enough once I've started. By tonight most of our homes will be filled with delicious candy. I tell my kids to hide if from me, and they do. Because, I look for it ...hard! They've learned to make the hiding place a good one. My best advice besides having your kids hide their candy...Don't start! Sugar is a drug. Once you start it's all over. Here are some snack ideas. When you feel the itch coming go to these snacks.

1. Sugar free jell-O (eat the whole thing if you have to...I do)
2. Sugar free pudding made with skim milk.
3. Celery or apples with a little peanut butter
4. Almonds (just a hand full)
5. Fresh Fruit
6. Sugar free candy
7. 1 Quaker Oats granola bar
8. Sugar free Cocoa
9. A cup of herbal tea
10. Low fat string cheese
11. Greek Yogurt
12. Cottage Cheese
13. Gum
14. Diet Drinks
15. And if all else fails....drink a ton of water.

Fat Salads

2009-10-30T08:33:00.001-06:00

If your like me, you drench your salads in ranch dressing. You can add up to 300 calories per salad this way. OUCH! But if you make a few changes to your salad, like changing the dressing, taking off the bacon, crutons, and fatty cheese; salads are a great way to lose the pounds. Try and add a salad a day to really add those vitamins and fiber to your diet. Here are some great recipes I found on Tone It Up.

Maple Vinaigrette
* less than 10 calories!
- For salmon salads, sweet dressing or just for dipping veggies– I like my low calorie ‘Maple Vinegarette’
- 1/2 cup White Rice Vinegar
- 1 tbs Balsamic Vinegar
- 1 tsp Maple Extract
Asian Soy Vinaigrette
- For Chicken Chop Salads, Sashimi Salads or Asian Spinach Salads I like to make my ‘Asian Soy Vinegarette’
- 1/2 cup White Rice Vinegar
- 2 tbs Olive Oil
- 1 tbs Low Sodium Soy Sauce
- 1 tsp Organic Brown Sugar (you can use two packets of stevia instead for a lower calorie dressing)
Balsamic Citrus Dressing
- I like this dressing with my chicken and avocado salads
-1/2 cup balsamic vinaigrette
-2 tbs olive oil
-1 fresh lemon squeezed
-1 fresh lime squeezed
- 1 tsp sea salt
Lemon Poppy Seed Dressing
*keep refrigerated
- This dressing is great with kale salads, marinades or in chicken wraps
-1/4 cup White Rice Vinegar
- 1/4 cup Olive Oil
- 2 tbs Plain Greek Yogurt
- 1 tbs Honey
- 2 fresh Lemon squeezed
- 2 tsp Poppy Seed
- 1 tsp Sea Salt
- 2 Small Packets Stevia
‘Creamy’ Italian
* Keep refrigerated
- For those of you that want something more creamy- this will hit the spot
-1 cup low fat or fat free Greek Yogurt
- 2 tablespoons white rice vinegar
- 1 shallot minced
- 2 Packets stevia
- 1 teaspoon oregano
- 1/2 teaspoon basil
- 1 clove garlic pressed
- 1 tsp sea salt
- A little ground black pepper

No Class The Next 2 Fridays.

2009-10-29T07:27:00.000-06:00

There's no class the next 2 Fridays. School is out on the 30th, and I'm headed to St. George to run Snow Canyon 1/2 Marathon Friday the 6th. So, We will not be working out our Biceps and Back for 2 weeks. I'm posting a Bicep workout. It uses 3 sets of weights and an exercise ball. If you don't own these things...never fear. Do the first reps standing and the others in a chair. Use cans, milk jugs, or any other heavy item you can hold on to, or stick your exercise band under your foot and use a small amount of band for resistance. Try and fit it in sometime this weekend and next.

Also so do some back exercises - Bent over Flys with as much weigh as you can or some milk jugs.
Chick here to see a video of a proper bent over fly
Then give me 20 pushups. Try and fit in some cardio too.

Got Milk?

2009-10-28T11:29:00.001-06:00

Let's face it, we're not getting any younger....though some of us are fighting it harder than others. All of us in class are pushing 40 or are over 40, so we're starting to experience a little more weight around the middle section. But that's not all, we are starting to lose bone mass. It's some thing we have to be very aware of. One of the ways we fight back against both of these is to exercise. We get calorie burn from our exercise, but when we do weight bearing exercises we help maintain our bone density too. But that alone will not do. We must eat at least 3 servings of dairy a day. I read a great article that explains the connection of dairy and weight loss. Click here to read article.

Here are a few facts from the article.

1. Milk-drinkers weigh less and enjoy a lower percentage of bodyfat than milk-avoiders.
2. When your body doesn't get enough calcium from your diet, it produces calcitriol to preserve calcium. calcitriol preserves the body's calcium reserves, it also stimulates the production and storage of fat and reduces fat breakdown.
3. Dietary calcium can prevent and reverse this process, triggering "fat-burning" hormones to break down and release fat while suppressing the formation of new fat.

Beware! This does NOT mean you should go load up on ice cream, and fatty cheeses. It does mean you should do the following.

1. Drink a glass of skim milk with 1-2 meals
2. Try a low fat string cheese for a snack
3. Add yogurt for breakfast or a snack
4. Eat some cottage cheese with your salad instead of a creamy dressing.

Just a side note. Skim milk has vitamin D. Vitamin D is a great immune booster to help you through cold and flu season. So, drink up!

Warm me up

2009-10-27T09:30:00.002-06:00

There's nothing more filling than a warm homemade bowl of soup. Clear broth soups are a better choice than creamy soups for calorie counters. You can fill them with all sorts of yummy veggies, and that will boost your immune system. It's the perfect day to enjoy this delishous comfort food. So, here's a little recipe, and some other ways to boost your immune system.

Ingredients for healthy, hearty, yummy, immune boosting chicken soup

½ lb. of skinless, boneless chicken breast cut into ½"- 1" pieces
½ bunch of celery cut into ½"- 1" pieces (I like to cut up the leaves and put them in too)
½ - 1 lb. carrots rough cut into ½"- 1" pieces
2 large, sweet onions cut into cut into ½"- 1" pieces
1/2 lb. of slow cooking vegetables of your choice cut into ½"- 1" pieces: rutabaga, turnips, parsnips, etc.
½ lb. of quick cooking vegetables of your choice cut into ½"- 1" pieces: summer squash, zucchini, green beans, frozen corn and/or peas, edamame, etc.
1 tablespoon or more to taste of chicken bouillon cubes, powder, or paste like "Better than Bouillon" and "Bear Creek."
Splash of soy sauce
Squirt of ketchup
Assorted fresh and dried herbs and spices to taste: rosemary, sage, thyme, fresh ground pepper, etc.

Recipe

Place the long cooking vegetables like celery, carrots, onions, and rutabaga; plus the herbs, bouillon, soy sauce, ketchup, in an 8 quart stock pot and then fill ¾ with water.
Bring to a boil, and then drop to a low boil, covered for fifteen minutes.
Add chicken pieces and bring back to a low boil for ten minutes.
Add the quick cooking vegetables like the squash, corn, and peas.
Add water to fill stockpot to within 1 ½ inched from top, and bring to a simmer for five minutes.
Taste and add more spices, soy sauce, bouillon, ketchup, and last of all salt if needed, to taste.
If there is any grease of oils floating on the surface you can easily skim it off, but I don't find that necessary.
Serve in big bowls the size of your head, repeat until full.

Let the remainder cool, ladle into containers, express all the air, and freeze.
Take frozen to work, school, etc. and microwave to reheat.

Ways to boost your immune system

1. EXERCISE!!!! That's right!
2. Drink your lemons. Put them in your water or tea.
3. Give your body an herbal boost. Use fresh herbs in your cooking for the best result.
4. Get a full night's sleep. 8 to 10 hours.
5. Eat plenty of protein.
6. Drink plenty of water.
7. Stop drinking coffee. (WHAT?!)
8. Stop eating SUGAR! If you do only one thing to boost your immune system, eliminating sugar will do the trick.
9. Stock up on raw fruits and vegetables for their antioxidants, vitamins, minerals, fibre and enzymes.
10. Spend some time out in the cold.
11. Nurture yourself. Make sure you take time to yourself, spend some time with friends, and indulge yourself in a massage, a hot bath, or an energy work session when you want one. Our bodies respond to our emotions - if you're feeling harassed and anxious, it can manifest in a sore throat or a cold. Create a space within yourself and your living environment for harmony, self-love and joy (giving thanks, prayer and blessing the abundance in your life and of the world around you helps). Pay attention to warning signs of sore throat or exhaustion so you can keep them from getting worse. I advise taking a "mental health day" every few months to make sure your emotional needs are met. When you're happy, you're far less likely to get sick.

It's No Fish Story

2009-10-26T11:20:00.001-06:00

I don't know if you've noticed or not, but you all have the ability to post anywhere on this blog, and I really wish you would. I really like feed back. Even if you just want to write a little note under your name, that works. Just log in and click view blog. Then look at the sidebar. There is a little wrench in the corner under your name. Click on it and a pop up will show. Type your info and save, and there you have it. Feel free to post in the main section of the blog also. I love to know what you are reading, and thinking about. Here's what I'm reading and thinking about today.

FISH OIL!

Ok, it may make you burp it up for a little bit after you take it, and that doesn't happen to everyone...it does me, but I think it's worth it. Along with all the benefits listed below, fish oil has also been proven to help eliminate belly fat. It really isn't expensive, and I think you really get quite a bang for your buck. Try it for a couple of months. See what you think.

Benefits -
1. Mental health booster
The long-chain omega-3 fatty acids are a brain booster because they contain DHA and EPA that are both vital for the proper functioning of the brain. As a result, brain power is increased, which can lead to increase concentration, increase creativity, and improved memory. The person will grow brighter.

2. Promotion of vibrant and youthful skin
Fish oils revitalize aging skin by enhancing the production of youthful-giving collagen and elastin. Anti-inflammatory eicosanoids are responsible for reducing skin inflammation, thus reducing wrinkles that are also produced in high quantity.

3. Decrease in the development of mental illnesses
Chemical imbalance–induced mental disorders result when the brain has low level of EPA and DHA. Mental disorders like Alzheimer’s disease, Parkinson’s disease, dementias, schizophrenia and mental illness in multiple sclerosis patients, can develop if the brain cannot regulate mood swings, extreme emotions, and depressions.

4. Reduced risk of breast cancer
Fatty acids from fish oils stop the mutation of healthy cells into cancerous cells, inhibit unwanted cell growth, and kill existing cancer cells. As a result, the formation of three common cancers—breast, colon, and prostate cancers—are prevented.

5. Improve cholesterol level and Prevent heart attack
Fatty acids found in fish oils like DHA, EPA, and DPA help lower bad cholesterol, LDLs, triglycerides, and blood pressure. They prevents heart attack by taking care of your heart, veins, and arteries. According to research, fish oil fatty acids increase good cholesterol, HDL, , and prevent blood clots from forming before they can inflict damage to the body.

6. Supplement for pregnant mothers
According to studies, mothers that take fish oil supplements have lower risk of premature delivery. They promote proper fetus development to avoid growth problems, behavioral disorder, and promote pro-brain development. The fetus develops into a smarter and healthier baby.

7. Reduction in the development of mental illnesses among children
Another example of the fish oil omega 3 benefits is its ability to treat ADD, ADHD, dyspraxia, and dyslexia. Children suffering from these disorders are given a renewed hope in life by the resulting improvement in their behavior with fish oil supplements.

8. Immune system booster
The enhancement of the immune system is due to the fish oil–induced serotonin production, a hormone that makes people happy. Happiness can deal with emotional issues effectively, thus promoting overall well-being.

9. Promote calmness and relief stress
Omega-3 fatty acids can reduce stress and the resulting high stress hormone that can do damage to the body, according to some research.

10. Reduced inflammatory pain
Pain from inflammatory arthritis, cystitis, and gastritis, to name a few, is reduced by taking fish oil as supplements or as natural food. Long-chain omega-3 fatty acids help regulate the body’s inflammatory response, thus relieving inflammatory pain.

The Real Access of Evil – Fat, Sugar and Salt?

2009-10-25T10:45:00.003-06:00

Click here to see the news clip that got me thinking

Sure I think the animal side of our brain makes us want to eat fatty, sugary, salty foods. However, I think we also have a human side of our brain that gives us reasoning skills. After all, I think that’s exactly how we managed to work our way up the food chain....by using reasoning to get what we wanted. Will-power isn’t easy, but it is doable. We just have to think about what we really want when it really matters.

I don’t blame fast food and restaurants for making me fat. I take responsibility for every lb. Only I can put bad food in my mouth. Without taking responsibility, there is no control. So, be in charge of your health. Make the right choices today.

The Best Bra EVER!

2009-10-24T13:01:00.001-06:00

I've tried just about every sports bra out there. You have to have a great bra when you are running distance. I've never been a small chested girl, and the twins got bounce. So, I have some suggestions for girls that are in the same boat as I am. Champion is having a sale on these bra's and there is free shipping. Here is my # One choice. It is a racer back, and has an under wire which I really like....It doesn't smash you flat, and you can still breathe. It also comes in wire free. I do have one of them and it's a good choice too. My second choice is the Power Sleek. It's more like a regular bra, and It's even been on The Doctor's TV show. They are both $24.99. What a great deal, but only until the end of the month. BUY NOW!
Click here to see the Power Back Bra with Underwire.
Click here to see the Power Sleek Bra

Show up to class - It makes you smarter as well as stronger

2009-10-23T07:54:00.001-06:00

I saw this news report yesterday about how exercise increaces your IQ, and thought, "Heck yeah! That's why I'm so smart!" Ok, maybe not, but just think how dumb I'd be without it.

Click here to get the story.

Are You Telling Me No One Drank 8 Glasses Of Water?

2009-10-21T14:34:00.001-06:00

Monday I asked you to text me if you drank 8 water bottles of water.....Guess what? Not one of you texted me. Well, the truth is, I only got down 6. It's one of my huge problems. I don't love water...There now you know. I try to add drink mixes to my water to help me get it down, but I never get in 8 bottles a day. One of my favorite drink mixes is Propel - Raspberry Lemonade. It only has 10 calories, and it has some vitamins and sodium to help out my body after a workout.

Here are some more reasons to DRINK MORE WATER!

Water plays an important role in virtually every bodily function. Besides acting as a giant cooling system that regulates body temperature, water also carries oxygen and nutrients to all cells, helps convert food into energy, protects and cushions vital organs and joints, keeps the liver and kidneys functioning properly, helps to metabolize fats, removes and detoxifies waste from our system, and is the basis for all our fluid secretions (saliva, tears, etc.). Astoundingly, this is only a brief synopsis of the mind-boggling multitude of intricate responsibilities of water. No other substance within our body can lay claim to such a wide array of uses. As you can tell, maintaining sufficient water levels is of prime importance, not only from an athletic standpoint, but simply to function well in daily life.
Factoids:
1. Americans now consume more soft drinks than coffee, tea, and juice combined!
2. Seventy-five percent of all Americans are chronically dehydrated without even knowing it!
3. Lack of water is the number one cause of daytime fatigue.
4. Even mild dehydration slows down one's metabolism as much as 3 percent.
5. A mere 2 percent drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on a computer screen or printed page.
6. One glass of water before bed will cure midnight hunger pains for virtually 100 percent of those studied.

So, get drinking already!!!

What's wrong with your push-up?

2009-10-21T08:28:00.000-06:00

Ok, Monday I saw some things wrong with form in our push-ups. Given, we did do a lot of them and the more you do the harder it is to keep proper form. So, I do expect you to lose some form, but I want you to be aware as you lose form and try and fight through.

I always say that a push-up on your toes the best exercise invented. If you can do one awesome. If not, work toward it. There are several variations work your way up, or if it's getting hard work your way down, but just remember not to give up on yourself.

Here is a little video to help you know what proper form is. I did see some butts in the air, some butts down, and a lot of heads down. So, watch, learn, and keep working hard, and remember, even I lose my form. Feel free to point it out. I could use the reminder too. ;)

I'm no Jillian but thanks for the complement :)

2009-10-20T13:09:00.000-06:00

I think it's funny when you call me Jillian. I mean, I'm so much nicer. She is my favorite trainer, and I wish I looked like her. I've never seen so much discipline. She's incredible. I love that she is dedicated to helping people change their lives. I look forward to watching Biggest Loser every Tuesday, and now apparently I'll get to see more of her. She has a new show called Losing It With Jillian. Never fear, she will not give up her Biggest Loser job. She's just adding on. To learn more click here. Here's a little of her in action.....Man I lover her. :)

Start

2009-10-20T11:46:00.003-06:00

Hey girls,

I wanted to start a blog to communicate with you and pass on things about fitness, nutrition, fun, life, and whatever. Most of the time I'm too out of breath to talk, but I have things I want to say and just don't have time to. I also want to learn about anything you see or have to say, so please log on and post anything you wish.

On the sidebar there is your name. Feel free to post any thoughts you have about the workouts, ideas, complaints, or just share information about your life and what's going on.

The sidebar also has links and other information. Feel free to add to them.

I have linked your emails to the blog so you'll have updates as they happen. I hope that this will be a fun thing that helps you get to know the people you workout with, as well as a way to pass on information.

I've really enjoyed working out with you,

Tiffany