
Wednesday, October 28, 2009
How many calories are in your Halloween candy?

Tuesday, October 27, 2009
Monday and Tuesday's exercise
New video to blast away belly fat

I was thinking last night about my workout regimen back in the day before I had Saxon and how it differs from what I am doing now. And back then I really was doing a lot of the same things I do today: kickboxing, Body Pump, walking, etc. However, back then I did step classes (which my gym does not offer now). But, back then I did not spin like I do now - so I don't feel I am missing any cardio.
Crazy scale?
Have you seen the 5-year old weightlifter video?
Thursday, October 22, 2009
Legs SO SORE!!!
Wednesday, October 21, 2009
Appreciate the Process
We have come a long way as a society: from horse and buggy to planes, trains and automobiles; from telegrams to texts; from messenger birds to the internet. With such advancements, and more to come, we as a people expect that everything should be done faster, including accomplishing our physique changes. We celebrate those among us for having a "beautiful" body, or fit build or having lost significant weight or winning a championship. We ask them how they did it. Some answer truthfully, "with hard work, blood, sweat and tears." Acknowledging that, we set off on our own paths, looking for shortcuts in hopes of achieving the same results with less work.
My real question to you is, "why is hard work, dedication, and patience good enough for some people, but not good enough for you?" Media and entertainment present illusions that many things happen overnight, but that is far from the truth. For those of you who have started and stopped, failed or given up on achieving whatever goals you've set for yourself, ask the question: "Was I expecting shortcuts to provide me with the same end results that someone else achieved through hard work?"
Stop looking for shortcuts. I'll admit, sometimes they work, hence jackpot winners. However, those occurrences are rare. Respect the process of hard work, especially when it comes to changing our physique or competing. You didn't put on the weight overnight, so don't expect it to melt off overnight. Remember, most of those individuals we idolize for their muscular build or fit frame or amazing athletic ability have something in common... game planning and execution with an expectation of hard work and a lengthy process.
Tuesday, October 20, 2009
Nothing like a little puke in the face!
Jillian gets a new show
UNIVERSAL CITY, Calif. - October 20, 2009 - NBC has partnered with popular health and wellness expert Jillian Michaels ("The Biggest Loser") and Giancarlo Chersich (Empowered Media) along with "The Biggest Loser" producers Mark Koops and Howard T. Owens of Reveille and former "Oprah" executive producer Ellen Rakieten for a riveting new life-changing alternative series "Losing It With Jillian."
In the series, Michaels invades a different family every week to give them her own characteristic brand of tough love. She will get to the bottom of the issues each family member faces — ones that affect their health and happiness — and will arm them with the tools necessary to make life-altering changes.
The series will also feature celebrity chef Curtis Stone who will enhance Michaels' efforts by ridding the family's kitchen of all unhealthy foods and educating them on proper nutrition, healthy ingredients, cooking tips and recipes.
The announcement was made today by Paul Telegdy, Executive Vice President, Alternative Programming, NBC and Universal Media Studios.
"Jillian is the world's leading lifestyle expert with a signature style all her own," said Telegdy. "Increasing numbers of families seem to need a motivational boost, and we know that Jillian is an awesome force of nature who will help them transform their lives from the inside out."
Michaels added, "When your health is out of balance everything else suffers — finances, relationships, work and family dynamics. I'm moving in with families across the country, getting down and dirty and rooting out bad habits in every corner of their lives that are preventing them from health and happiness. Get ready America because I'm heading out and you never know, I might just end up on your doorstep so watch out!"
"It's time for Americans to stop making excuses for being unhealthy and take back their lives. Jillian is going to show them exactly how to do just that starting in their own homes," said executive producer Mark Koops "This is a natural addition to the Reveille brand of powerful, inspirational series."
"I love the idea of Jillian crisscrossing America to actually move in with families in desperate need of her tough love wake up call. It's the knock on your door that could save your life," said executive producer Ellen Rakieten.
The eight-episode series for 2010 will feature Michaels, the renowned fitness trainer and wellness expert, as she helps unhealthy families to move off their collective couches and put their lives back on more rewarding tracks while Chef Stone helps with proper nutrition.
Michaels' dramatic confrontations will produce inspirational results and ultimately, through her tough love approach, she'll help these families realize that they can finally take control of their lives and make a change for good.
For information on how to apply to be on the show, go to www.nbc.com/casting.
Monday, October 19, 2009
Another great spin class
Body Dysmorphic Disorder
Body Dysmorphic Disorder
(Also Called 'BDD', 'Somatoform Disorders')What is body dysmorphic disorder?
Body dysmorphic disorder (BDD) is a type of somatoform disorder, a mental illness in which a person has symptoms of a medical illness, but the symptoms cannot be fully explained by an actual physical disorder. People with BDD are preoccupied with an imagined physical defect or a minor defect that others often cannot see. People with this disorder see themselves as "ugly" and often avoid social exposure to others or turn to plastic surgery to try to improve their appearance.
BDD shares some features with eating disorders and obsessive-compulsive disorder. BDD is similar to eating disorders in that both involve a concern with body image. However, a person with an eating disorder worries about weight and the shape of the entire body, while a person with BDD is concerned about a specific body part. BDD is a long-term (chronic) disorder that affects men and women equally. It usually begins during the teen years or early adulthood.
Obsessive-compulsive disorder (OCD) is an anxiety disorder that traps people in endless cycles of thoughts and behaviors. People with OCD have recurring and distressing thoughts, fears or images (obsessions) that they cannot control. The anxiety (nervousness) produced by these thoughts leads to an urgent need to perform certain rituals or routines (compulsions). Similarly, with BDD, a person’s preoccupation with the defect often leads to ritualistic behaviors, such as constantly looking in a mirror or picking at the skin. The person with BDD eventually becomes so obsessed with the defect that his or her social, work, and home functioning suffers.
The most common areas of concern for people with BDD include:
- Skin imperfections — These include wrinkles, scars, acne, and blemishes.
- Hair — This might include head or body hair or absence of hair.
- Facial features — Very often this involves the nose, but it also might involve the shape and size of any feature.
Other areas of concern include the size of the penis, muscles, breasts, thighs, buttocks, and the presence of certain body odors.
What are the symptoms of BDD?
People with BDD have distorted views of themselves, which can lead to harmful or socially avoidant behaviors or repeated attempts to correct perceived problems through surgery. Some of the warning signs that a person may have BDD include the following:
- Engaging in repetitive and time-consuming behaviors, such as looking in a mirror, picking at the skin, and trying to hide or cover up the defect
- Constantly asking for reassurance that the defect is not visible or too obvious
- Repeatedly measuring or touching the defect
- Experiencing problems at work or school, or in relationships due to the inability to stop focusing about the defect
- Feeling self-conscious and not wanting to go out in public, or feeling anxious when around other people
- Repeatedly consulting with medical specialists, such as plastic surgeons or dermatologists, to find ways to improve his or her appearance
What causes BDD?
The exact cause of BDD is not known. One theory suggests the disorder involves a problem with certain neurotransmitters in the brain. Neurotransmitters are chemicals that help nerve cells in the brain send messages to each other. The fact that BDD often occurs in people with other mental health disorders, such as major depression and anxiety, further supports a biological basis for the disorder.
Other factors that might influence the development of or trigger BDD include:
- Experience of traumatic events or emotional conflict during childhood
- Low self-esteem
- Parents and others who were critical of the person’s appearance
Pressure from peers and a society that equates physical appearance with beauty and value also can have an impact on the development of BDD.
How is BDD diagnosed?
The secrecy and shame that often accompany BDD make its diagnosis difficult. Most experts agree that many cases of BDD go unrecognized. People with the disorder often are embarrassed and reluctant to tell their doctors about their concerns. As a result, the disorder can go unnoticed for years or never be diagnosed. One red flag to physicians or family members is when patients repeatedly seek plastic surgery for the same or multiple perceived physical defects.
In diagnosing BDD, the physician will begin his or her evaluation with a complete history and physical examination. If the doctor suspects BDD, he or she might refer the person to a psychiatrist or psychologist, health care professionals who are specially trained to diagnose and treat mental illnesses. The psychiatrist or psychologist makes a diagnosis based on his or her assessment of the person’s attitude, behavior and symptoms.
How is BDD treated?
Treatment for BDD likely will include a combination of the following therapies:
- Psychotherapy — This is a type of individual counseling that focuses on changing the thinking (cognitive therapy) and behavior (behavioral therapy) of a person with body dysmorphic disorder. The goal is to correct the false belief about the defect and to minimize the compulsive behavior.
- Medication — Certain antidepressant medications called selective serotonin reuptake inhibitors (SSRIs) are showing promise in treating body dysmorphic disorder.
- Group and/or family therapy — Family support is very important to treatment success. It is important that family members understand body dysmorphic disorder and learn to recognize its signs and symptoms.
What are the complications associated with body dysmorphic disorder?
Social isolation can occur if the person becomes too self-conscious to go out in public. This also can have a negative impact on school or work. People with BDD also are at high risk for developing major depression, and the distress associated with the disorder puts people with BDD at high risk for suicide. Further, people with this disorder might undergo many surgical procedures in an attempt to correct their perceived defect.
What is the outlook for people with BDD?
The outlook is promising for people with BDD who receive and follow treatment. The support of family members and other loved ones can help ensure that the person receives and stays with treatment, and might help to improve outcomes.
Can BDD be prevented?
There is no known way to prevent BDD. However, it might be helpful to begin treatment in people as soon as they begin to have symptoms. Teaching and encouraging healthy and realistic attitudes about body image also might help prevent the development or worsening of BDD. Finally, providing the person with an understanding and supportive environment might help decrease the severity of the symptoms and help him or her better cope with the disorder.
© Copyright 1995-2009 The Cleveland Clinic Foundation. All rights reserved
Friday, October 16, 2009
7 reasons to strengthen your core muscles
Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Check out seven specific reasons to include core exercises in your fitness routine.
1. Core exercises improve your balance and stability
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.
2. Core exercises don't require specialized equipment or a gym membershipAny exercise that uses the trunk of your body without support counts as a core exercise. Abdominal crunches are a classic core exercise. Try lying on your back and placing your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles, then raise your head and shoulders off the floor. Classic push-ups count, too. You can also do push-ups on your knees or standing up against a wall.
3. Core exercises can help tone your absWant more defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.
4. Strong core muscles make it easier to do most physical activitiesStrong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.
5. You can take it slowYou don't have to dedicate hours a day to core exercises. Instead, concentrate on doing each exercise with correct technique and proper form. Gradually build up to 10 to 15 repetitions of each exercise. Also remember to take a break when you need one. If you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to give your muscles time to recover.
6. You can do core exercises at homeRemember, you don't have to trek to the gym to do core exercises. Try them on the floor at home while you're watching your favorite shows. You can even do core exercises with a fitness ball. To do abdominal crunches with a fitness ball, for example, sit on the ball with your feet resting on the floor, about hip-width apart. Cross your arms on your chest, tighten your abdominal muscles and lean back until your abdominal muscles kick in. Hold for three deep breaths, then return to the starting position and repeat.
7. Core exercises can help you reach your fitness goalsAerobic exercise and muscular fitness are the primary elements of most fitness programs — and stretching counts, too. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.
©1998-2009 Mayo Foundation for Medical Education and Research (MFMER)Pain is weakness leaving the body
Wednesday, October 14, 2009
This pisses me off!
Jessica Simpson's Weight Targeted in NFL Spot
"Say Tony, is Jessica around? We could use a defensive tackle!" taunts an animated character in the short

Jessica Simpson may have been able to drop the pounds but she can't shed the searing criticism...
The pop princess -- who was sacked by critics when she tacked on a few pounds earlier this year -- became the subject of an animated shortsponsored by Burger King that aired Oct. 11 on Fox NFL Sunday.
Animated Dallas Cowboys players Jason Witten and Marion Barber are shown sitting in the team's locker room in the cartoon short.
"Man, I still can't believe Tony dated Jessica Simpson, even after she blew up bigger than Flozell Adams!" the animated Marion Barber says.
"Unlike Tony, at least Jessica comes up big when it counts!" Jason Whitten's cartoon says.
Jess' former beau and Dallas' quarterback Tony Romo says, "Guys, I'm standing right here."
"Sorry Tony," says coach Wade Phillips. "Say Tony, is Jessica around? We could use a defensive tackle!"
Simpson's rep was not available for comment.
The 5-foot-3 singer whose weight typically hovered around 110-lbs when she was able to shimmy into her Daisy Dukes for her role in the 2005 "Dukes of Hazard" beefed up significantly in January.
She has since lost a lot of weight but has had to fend off criticism for months.
Recipe for Caramelized Onion-Stuffed Baked Potatoes

Anyone who knows me understands that I LOVE potatoes. Especially baked stuffed ones! Here's a version that is right up my alley, and a whole lot healthier than the frozen jobbers I usually buy and top with butter and american cheese!
Caramelized Onion-Stuffed Baked Potato (compliments of Cooking Light magazine)
Baking the potato in the microwave makes this dish a snap to prepare. Fontina, mozzarella, or even Parmesan would work in this dish. Serve with filet mignon or flank steak.
Yield
4 servings (serving size: 1 stuffed potato half)
Ingredients
- 2 medium baking potatoes (about 1 1/2 pounds)
- 1/2 cup (2 ounces) shredded Gruyère cheese, divided
- 2 tablespoons reduced-fat sour cream
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 1/2 teaspoons butter
- 2 cups vertically sliced red onion
- 2 teaspoons sugar
- 2 tablespoons dry sherry
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon dried thyme
- 1 garlic clove, minced
Preparation
Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave at high 10 minutes or until done, rearranging potatoes after 5 minutes. Let stand 5 minutes.
Cut each potato in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Combine potato pulp, 1/4 cup cheese, sour cream, salt, and pepper. Spoon potato mixture evenly into shells.
Melt butter in a medium nonstick skillet over medium-high heat. Add onion and sugar; sauté 8 minutes or until browned. Stir in sherry, Worcestershire, thyme, and garlic; cook 1 minute or until liquid evaporates, scraping pan to loosen browned bits. Top each potato half with about 2 tablespoons onion mixture and 1 tablespoon of cheese. Arrange stuffed potato halves on paper towels in microwave oven. Microwave at high 1 minute or until thoroughly heated.
Nutritional Information
- Calories:
- 238 (24% from fat)
- Fat:
- 6.4g (sat 3.8g,mono 1.8g,poly 0.3g)
- Protein:
- 9.9g
- Carbohydrate:
- 40.7g
- Fiber:
- 5g
- Cholesterol:
- 21mg
- Iron:
- 1.7mg
- Sodium:
- 375mg
- Calcium:
- 192mg
How much water should you drink?
Water is a vital part of any diet and exercise program — not to mention life in general — because it aids every aspect of bodily function. Water is a huge component of muscle and is important for energy production, so if you want to make the most of your workout, make sure you're well hydrated.
There is no real one-size-fits-all approach to water consumption. As a general rule of thumb, men should consume 128 ounces of water daily, and women should consume 88 ounces, but this doesn't mean you need to drink this amount of water every day. Other beverages, as well as the moisture content of foods, also count toward your water intake. The following factors affect how much water you should consume:
Exercise: If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for that fluid loss. Drink 12 ounces of water two hours before a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You should consume an additional 12 ounces within 30 minutes of the end of your workout. During intense exercise involving significant sweating — say, during a marathon — you may need a sports drink rather than plain water, to replace the sodium lost in sweat.
Environment: In hot or humid weather, you need to drink additional water to help lower your body temperature and to replace what you lose through sweating. You also need additional water in cold weather if you sweat while wearing insulated clothing. Heated indoor air can cause your skin to lose moisture, increasing your daily fluid requirement. Additionally, altitudes higher than 2,500 meters (8,200 feet) can affect how much water your body needs — higher altitudes may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
Tuesday, October 13, 2009
Healthy Snacks
Today's exercise
Rule #1: Cardio

So I went to see Zombie Land over the weekend. It wasn't my choice, but sometimes you gotta do things to make the husband happy.
Sunday, October 11, 2009
I tried my first Zumba class!
Wednesday, October 7, 2009
Sunday, October 4, 2009
Halloween-Inspired Exercise

Since I pinched a nerve in my back on Friday at the gym, I thought it wise to take a couple of days off from heavy exercise this weekend. This morning, I was itching to get out of the house (it was beautiful outdoors), and my furry Char-Char was following me around like a shadow. So, a walk was in order. But, I didn't want to use a leash, and have my 80-pound pooch pull my back out of whack.


