Team Beach Ready

10 Tiny Changes For BIG Weight Loss

2009-06-15T05:00:00.000-04:00

by Chalene Johnson

Take baby steps towards eat more healthfully. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.

1. Wait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.

2. W.I.W.M. When you really crave something unhealthy, answer this question: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to pick the chocolate cake!

3. No one's perfect. Don't allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.

4. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.

5. Don't skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you eat fewer total calories throughout the day.

6. Veggies. The majority of your plate should have veggies and/or fruit on it at both lunch and dinner.

7. See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.

8. Don't buy it. Stop buying the food you snack on all day. Just eliminate the temptation.

9. Eat more fruit. A person who gets enough fruit in their diet doesn't have a raging sweet tooth.

10. Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and, especially, alcohol. People have lost weight by making just this one change.

How Do I Keep Going?

2009-06-08T05:00:00.001-04:00

by Tony Horton

Here's a question people ask me: "I'm finding that my exercise routine is very intense and I'm seeing the benefits on day 1, so what can I do to stay motivated and keep going?"

Most folks struggle with motivation every day. I'm one of them. Motivation can be broken down into a few subcategories. My fifth Law of Health and Fitness is "Loving It." Progress and motivation are possible if you look forward to your workouts. They have to be challenging and interesting to you. If you despise them before you start them, you're not going to survive them for very long. If your reasons why are meaningful to you, then staying motivated is easier. I'm always promoting health, fitness, quality of life, and feeling good as reasons to get and stay motivated. Not to say that a person's goal to lose weight or fit into smaller clothes isn't motivating—it's just that when these goals are obtained then new ones need to come into play.

When the numbers on your scale and measuring tape are low enough to make you happy then it's important to start to explore some new numbers. I'm talking about numbers that relate to ability, improvement, and achievement. Your physical appearance will improve at a more rapid rate if you can start to exercise with your focus on power, speed, and strength. This mind set applies to both men and women. This means that your motivation comes from your desire to "Bring It" during exercise at home and out in the world. Let your P90X® or Power 90® workouts trigger something new and bigger than anything you've done before. For me it's skiing and gymnastics. For you it could be anything that pushes you beyond the confines of repeating the same workouts the same way, day after day.

So You Are Craving Fast Food..... Read This FIRST!

2009-06-04T05:00:00.000-04:00

10 Scariest Fast Food Dishes
By Joe Wilkes

Skeleton with Bad Food This Halloween, forget the ghosts and goblins. The scariest thing out there is the food you can get from a drive-through window. These menu items will stop your heart cold . . . with arterial plaque! Read on and feel the chill of the ice cream shakes that can turn you into . . . The Creature with Two Butts. Or feel the cold grip of death around your heart from . . . The Burger That Was Too Big to Eat! And we challenge you to look away from . . . The Mystery Bowl of Fat. Enter this fast food hall of shame . . . if you dare!

1. Deluxe Breakfast at McDonald'sDeluxe Breakfast (McDonald's). Breakfast. The most important meal of the day. . . the day of the dead! McDonald's, the restaurant that figured out how to fill bread with pancake syrup, starts the day off with a plate full of hotcakes, hash browns, eggs, and sausage—1,140 calories worth! Sure, it's only about half the calories you need in a day, but you get almost ALL of the RDA of fat—59 grams! And 94 percent of your RDA of sodium. I'm lovin' it!® Truly a breakfast only the Cryptkeeper would love. The Egg McMuffin, meanwhile, only has 300 calories, 12 grams of fat, and 34 percent of your day's sodium allowance.

2. The BaconatorThe Baconator (Wendy's). Six strips of bacon, on top of two quarter-pound patties of ground beef with cheese and mayo. If a vampire sucks your blood after you eat this, he'd better be packing some Lipitor. This will set you back 830 calories, with 51 grams of fat, 22 of which are saturated, and almost a full supply of your sodium RDA. This is a sad, new menu item from Wendy's, especially since this is one of the better fast food chains, healthwise. A cup of their chili is only 220 calories with 6 grams of fat. And their Mandarin Chicken Salad (without dressing) is 360 calories with 16 grams of fat.

3. Stacker Quad at Burger KingThe BK Stacker Quad (Burger King). Because you can't spell quadruple bypass without "quad." The BK Stacker is the burger concept designed for people with a flair for architecture, poor impulse control, and/or unhingeable jaws. This outdoes the Baconator with an extra two strips of bacon (eight total) and, as its name suggests, a full FOUR beef patties. This adds up to a nice round 1,000 calories and a full day's supply of fat (68 grams; 30 saturated). Yes you can have it your way . . . to the grave! Mwahahahaha! Or you could get the Tendergrill Chicken Fillet (hold the mayo!) which has 400 calories and only 7 grams of fat.

4. Double Six-Dollar BurgerThe Double Six-Dollar Burger (Carl's Jr.). This burger is marketed on the West Coast as a thrifty alternative to the ginormous burgers served at more "upscale" restaurants, like Fuddrucker's. So you can dress up like Rich Uncle Pennybags this Halloween. It costs $5.49, but I guess since it's double, it could work out to be a TWELVE-dollar burger. It has a whopping 1,520 calories and 111 grams of fat (47 grams saturated). With these kinds of savings, you won't need any more fat for two whole days! So if it's a twelve-dollar value, you're essentially saving $6.51 per burger by eating at Carl's. That means you only need to eat about 153 burgers to save up enough to afford a home defibrillation kit! Or you might check out Carl's Charbroiled BBQ Chicken Sandwich with only 360 calories and 4.5 grams of fat. For you East Coasters who want to get onto the defibrillation plan, Carl's sister chain, Hardee's, serves up the Monster Thickburger, which puts up similar numbers as the Double Six-Dollar Burger.

5. Meat Lover's Stuffed Crust Pizza at Pizza HutMeat Lover's Stuffed Crust Pizza (Pizza Hut). Halloween. The season of disguises. And Pizza Hut has hidden extra cheese in the crust of their pizza. This cheese-stuffed delight topped with all of your favorite saturated-fat-laden meaty favorites has 520 calories for one slice, or one-eighth of a 14-inch pie. But who can eat just one piece? If you show restraint and only have two pieces, you're in for 1,040 calories and 58 grams of fat (24 saturated). And if you show no restraint and eat the whole pie, you've got 4,160 calories (that's two days' worth) and 232 grams of fat (four days' worth). Or you could have the Veggie Lovers' Thin 'N Crispy Pizza, which will only set you back 180 calories and 7 grams of fat per slice of an eight-slice, 12-inch pizza.

6. Chicken & Biscuit BowlChicken & Biscuit Bowl (KFC). Maybe you're dressing as a zombie this Halloween and you want to approximate the experience of eating brains fresh from the skull. Give KFC's Chicken & Biscuit Bowl a try. It's not nearly as healthy as human brains, but it is a big bowl of mushy, fatty garbage. It layers mashed potatoes with corn and bits of batter-fried chicken. Then the Colonel tops the whole thing with gravy AND cheese to maximize the artery-clogging value. Stick a white-flour biscuit in the side and you have a bowl full of 870 calories and 44 grams of fat. That calorie count will almost erase any suspicion that this is just a previous customer's plate scrapings. Instead, try the Tender Roast Sandwich (without sauce). It's only 300 calories with 4.5 grams of fat. You could eat three of them before you approach the Chicken & Biscuit Bowl's calories and still only have a third of the fat.

7. Grilled Stuft Beef Burrito at Taco BellGrilled Stuft Beef Burrito (Taco Bell). Ready to bust out the sombrero and serape for a Halloween stereotype? You might enjoy this equally authentic Mexican burrito which comes in at 680 calories and 30 grams of fat. This doesn't begin to approach the technology of the burger joints' fat delivery systems, but you'll still have to make a pretty long run for the border to burn this baby off. And the restaurant that pioneered the concept of the "fourth meal" generally encourages you to buy it as part of a combo, accompanied with another menu item like a 200-to-300-calorie taco or two, which can get you over the thousand-calorie mark before you know it. Instead, check out the "Fresco" menu wherein they have several of their popular favorites with the cheese and sour cream swapped out for salsa. Most of the Fresco items are under 200 calories and 8 grams of fat or less.

8. Caramel PecanbonCaramel Pecanbon (Cinnabon). Who doesn't like a little snack with their coffee at the mall? But something wicked this way comes in the form of this roll from Cinnabon. It packs a whopping 1,100 calories and 56 grams of fat. It makes Wendy's Baconator look like a light dining option. Instead, the sorcerers at Cinnabon have magically shrunk their namesake product into a Minibon, which only has 300 calories and 11 grams of fat. A sensible treat instead of a fat trick.

9. Chocolate Chip Cookie Dough Blizzard at Dairy QueenChocolate Chip Cookie Dough Blizzard (Dairy Queen). How about dressing up as Cookie Monster? How about Cookie Monster with an insulin pump? At the DQ you can carboload with this large milkshake. It'll give you 1,320 calories and 52 grams of fat, 27 grams of which are saturated, and 6 grams are trans fat! Trans fat? You heard me. It's like the 90s are back! And this is likely a dessert you're eating after you've had a burger and fries. Instead, try satisfying your sweet tooth with a 150-calorie soft-serve cone with only 5 grams of fat.

10. Oreo PizzaOreo Pizza (Domino's). Halloween brings out all kinds of unholy manmade mutants like the Wolfman, Frankenstein, and Michael Jackson. This monstrosity from Domino's wouldn't be out of place on the buffet at the Island of Dr. Moreau. I can only imagine the potential dishes in our future if this culinary atrocity takes off. Chocolate-covered french fries? Kung Pao cookies? Caramel Buffalo wings? Half of a 10-inch pizza has 480 calories and 16 grams of fat, 4 grams of which are saturated. Hmmmm . . . it's actually not that unhealthy. But who'd want to eat it? Bleccch!

Water: How much should you drink every day? Part 2

2009-06-03T05:00:00.000-04:00

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

* Exercise. The more you exercise, the more fluid you'll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but 13 to26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm.

During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Fluid also should be replaced after exercise. Drinking 16 ounces of fluid per pound of body weight lost during exercise is recommended.

* Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 2,500 meters (8,200 feet) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

* Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade, Powerade or Ceralyte. Certain conditions, including bladder infections or urinary tract stones, also require increased water intake. On the other hand, certain conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

* Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are lost especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.4 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.0 liters (about 12.5 cups) of fluids a day.

Beyond the tap: Other sources of water

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds.

For example, many fruits and vegetables — such as watermelon and cucumbers — are nearly 100 percent water by weight. Beverages such as milk and juice are also comprised mostly of water. Even beer, wine and caffeinated beverages such as coffee, tea or soda can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best bets because it's calorie-free, inexpensive and readily available.

Dehydration and complications

Failing to take in more water than your body uses can lead to dehydration. Even mild dehydration — as little as a 1 percent to 2 percent loss of your body weight — can sap your energy and make you tired. Common causes of dehydration include strenuous activity, excessive sweating, vomiting and diarrhea.

Signs and symptoms of dehydration include:

* Mild to excessive thirst
* Fatigue
* Headache
* Dry mouth
* Little or no urination
* Muscle weakness
* Dizziness
* Lightheadedness

Mild dehydration rarely results in complications — as long as the fluid is replaced quickly — but more-severe cases can be life-threatening, especially in the very young and the elderly. In extreme situations, fluids or electrolytes may need to be delivered intravenously.

Staying safely hydrated

It's generally not a good idea to use thirst alone as a guide for when to drink. By the time one becomes thirsty, it is possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following:

* Drink a glass of water with each meal and between each meal.
* Hydrate before, during and after exercise.
* Substitute sparkling water for alcoholic drinks at social gatherings.

If you drink water from a bottle, thoroughly clean or replace the bottle often. Refill only bottles that are designed for reuse.

Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in a condition called hyponatremia (low sodium levels in the blood). Endurance athletes — such as marathon runners — who drink large amounts of water are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average American diet.

If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.

Water: How much should you drink every day? Part 1

2009-06-02T05:00:00.000-04:00

The Mayo Clinic

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

How much water should you drink each day? — a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Though no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Functions of water in the body

Water is your body's principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

A couple of approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.

* Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.

* Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, it is generally the case that if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

Check back Tomorrow for Part 2

No Time to Workout? Workout Anyway!

2009-06-01T05:00:00.001-04:00

By Steve Edwards

Even if it's just for 10 minutes, you will absolutely benefit by elevating your heart rate. While this may not transform the way you look, 10 minutes is plenty long for your body to elevate its metabolism instead of staying in couch-potato mode. If you know that you're going to have a busy day, try to plan ahead. You want to elevate your heart rate, but not sweat too much. Try walking briskly to each destination that day—up the stairs to work, out to lunch, to the next meeting, etc. This will require enough planning to make sure you've got proper footwear for the day. If you have some other downtime, use it to stretch. Brisk walking on pavement can make your muscles tight, but a few minutes of sporadic stretching can do wonders.

Ending a Lazy Weekend on an Up note!

2009-05-31T18:22:00.002-04:00

Just finished working out and may I just tell you that absolutely no part of my wanted to exercise today. I have been lazy and sluggish this weekend but I managed to force myself to and let me tell you I feel SOOOO much better.

I made a healthy dinner, and now i'm finishing up some laundry. Im even trying to do some modified moves with my legs since my knee still isn't up to par. I am hoping that you will all join me. I know how much more energy I have after a simple workout and trust me I am limited at this point.

See everyone on WOWY tomorrow!

Tara

Can't Sleep

2009-05-29T06:42:00.002-04:00

Well I wasn't able to fall asleep till 1am and then I was awake again at 4:30 this morning and not able to fall back asleep. I am a bit stressed this morning. My son (he has high functioning autism) has a CSE meeting this morning to decide if they will let him try and inclusion class next year instead of special education. He has the high functioning autism and ADD with hyperactivity but he also has an above average IQ. I am just hoping the school district will give my little boy a shot and at least give him a chance to prove he can do it.

I figured I would blog and then I will be getting my little boy ready to get on the bus, then I plan on jumping into WOWY for a quick workout and then it's off to the meeting. Maybe I will get some sleep this afternoon.

I will be in WOWY around 7:30am! Please feel free to join me. My screen name is Proudmom2two!

Water Fluctuations and Your Weight

2009-05-29T05:00:00.000-04:00

By Bob Greene, BFA, MFA
Glee Contributor

Be forewarned that when you first become active or increase the amount and intensity of your exercise, you will retain extra water.

Gaining this extra water weight can be disheartening and has caused many people to give up their exercise programs. The truth is that gaining this extra water weight is a very good sign.

As you become more active and drink more water, your muscles will act like sponges and will immediately become more fully hydrated. In addition, you may also add a little new muscle, which in turn will store even more water.

The more active you are, the more glycogen (a stored carbohydrate) your muscles will retain. Each gram of glycogen stores an additional 2.5 to 3 grams of water.

Finally, the better shape you're in, the more water is stored within your bloodstream. This additional water weight can be significant and is most pronounced when you increase your level of fitness.

This explains why physically fit individuals store considerably more water within their bodies than unfit individuals. This also explains how a very fit person can weigh much more than their appearance would suggest.

When you exercise regularly, you're sending the message to your body that water needs to be stored in relatively large quantities. Your body responds by finding creative ways to store this additional water. The fitter you become, the higher your percentage of water weight will be, and the lower your percentage of body fat.

Don't let this additional water weight frustrate you. It's a good sign! It means that your metabolism is increasing as well as your potential to burn fat. That's why I especially like to see my new clients put on this initial water weight; it usually means that good things are about to happen -- that is, as long as they remain patient through the first four to six weeks.

The water cycles

In addition to the initial water weight gain that you'll experience when you become more active, your body has various water cycles that influence the retention and release of water weight.

These are daily, weekly, monthly and even seasonal water cycles. These cycles occur for a variety of complex reasons, and they are not all fully understood. There are also times when these cycles converge to reach their respective highs, at which time you'll experience a significant increase in your water weight and, consequently, your total weight.

It's at these times that you must reassure yourself that as long as you are consistently "on the program," there will be a gradual reduction in your body fat -- even if the scale doesn't confirm it! By the same token, there will be times the various water cycles converge at a low point, resulting in your body retaining less water. This will lead to a decrease in your total body weight. This is also somewhat of an illusion and should not cause you to become overconfident.

It all comes down to trust -- trust in yourself! As long as you are patient and believe you are doing the best thing for yourself and that you deserve the results your desire, those good results will happen!

Water weight gain is commonly responsible for the scale not budging -- or even moving higher. Remember that each time you improve your level of fitness your body holds more water. Don't worry about it. Water fluctuations happen to everyone and are nothing to be concerned about unless you let them affect your emotions.
If you suspect you're retaining water, just examine how your clothes fit. If, despite an increase in your weight, your clothes fit about the same or even more loosely, water is probably to blame.

When you lose weight the right way -- by being active -- the rules change a bit. It's very common to be losing fat but gaining weight. As frustrating as this can be, my advice is to simply focus on how good you feel, how your clothes fit, and the other positive changes that are happening to you.

"WAIT -- I WEIGHT HOW MUCH?"

2009-05-28T05:00:00.002-04:00

Can you believe what you see? Not always. Ten things that can skew your reading, from what you're wearing to how much fun you had last night. By Cynthia Sass, R.D. From the Oct 2006 issue of Fitness.

Good news for every woman who's ever had a total scale meltdown: The number staring back at you might not be quite right. "Depending on a variety of factors that have nothing to do with body fat or even the scale's accuracy, your weight can vary by several pounds from day to day," says Andrea Giancoli, R.D., a spokesperson for the American Dietetic Association. In fact, experts agree that your body-fat percentage and your physical measurements, rather than your weight, provide a more accurate picture of your health. So before you freak out over the digital readout, keep in mind: a) It's just a number, people! and b) It will yo-yo. Here's why:

1) You're wearing something other than your birthday suit.

Adds: up to 6 pounds.

This may seem like a no-brainer, but how much can you realistically deduct? We tested a few different outfits and found that a sports bra and running shorts probably won't nudge the needle, but sneakers can cause a two-pound jump. Didn't make it into your workout wear this morning? A light bathrobe will up the number by one, a heavy terry-cloth robe by two and a complete outfit (jeans, T-shirt, blazer and boots) by about six.

2)You just took a seriously sweat-inducing cardio class.

Subtracts: up to 5 pounds.

When you work out at a high intensity, whether in a Spinning class or on a hard run, most of the calories you burn come from glycogen (a form of carbohydrate stored in muscle). The depletion of this high-energy fuel can show up as a dramatic shift in weight. But don't mistake the sharp drop in pounds for a loss of bodyfat. "Glycogen accounts for much of the weight you've lost directly after exercise. The rest is cause by water loss through sweat, says Bob Seebohar, R.D., director of sports nutrition at the University of Florida. But hey, if seeing that lower number on the scale keeps you motivated to put the bike shorts back on tomorrow, forget you just read that!

3. You polished off a big bottle of water five minutes ago.

Adds: more than 2 pounds.

Water has no calories, so it can't cause fat gain. But a liter of H2O weighs more than two pounds, so after you down a standard bottle of water, the scale will automatically go up by that much. "Most small weight fluctuations are due to shifts in body water," says Giancoli. The full two pounds will register on the scale only during the first few minutes after you drink it; then, as it's depeleted via perspiration, breathing and other bodily functions, your weight will inch down accordingly (that's why it never hurts to hit the loo before hopping on the scale).

4. You had a few drinks last night.

Subtracts: 3 to 5 pounds.

Alcohol depletes your body of water. (Dehydration is what gives you morning-after cotton mouth and a splitting headache.) Alcohol also irritates the digestive system and can cause diarrhea. This diuretic/laxative combo makes some women look and feel leaner the day after a night out, but while the scale readout will drop, it won't stay down for long. "Your weight will bounce back to normal as soon as you replenish lost fluids," says ADA spokesperson Christine Gerbstadt, M.D., R.D.

5. You had a "light" lunch.

Adds: up to 3 pounds.

Often, the healthiest meals are the heaviest in terms of weight. Filling, diet-friendly foods such as broth-based vegetable soup or salad loaded with veggies are full of fiber and water, both of which have zero calories but add bulk to your plate and, for a brief time, your stomach. So eating them can cause a short-term rise in the number on the scale, even though they'll actually help you reduce body fat over time. Depending on your rate of digestion, the added weight of a large but diet-friendly lunch won't stick to you longer than 12 to 24 hours.

6. You skimped on carbs today.

Subtracts: 3 to 5 pounds.

If you eat nothing but egg whites for breakfast and a protein shake for lunch, your weight on the scale will fall by late afternoon -- but not because protein magically melts away body fat. Like a tough workout, high-protein diets that leave you short on whole grains and fruits can cause your muscles to use up glycogen. They can also generate extra waste products, which makes you pee a lot, pulling more water out of your body. "Carbs stored as glycogen are like sponges that hold water. When you eat fewer cabrs, you lose water; when you eat more carbs, you retain water," says Giancoli. But to lose a pound of fat, you much cut 3,500 calories through either diet or exercise, so losing one or more pounds in a single day is a sure sign that you are shedding water instead of fat.

7. You indulged a salt craving.

Adds: 4 to 5 pounds.

If you wake up feeling puffy and your rings and watch are fused to your skin, you're experiencing a full-on bloat. Consuming salty foods, such as canned soup, frozen meals or Chinese takeout with plenty of soy sauce, can cause your body to retain water in order to dilute excess sodium. "Drinking more water will help flush both the sodium and the excess fluids from your body and will normalize your weight," says Amy Gerardo, a registered nurse and American Council on Exercise-certified personal trainer in St. Petersburg, Florida.

8. You're sick.

Subtracts: up to 5 pounds.

Cold and flu symptoms like sneezing and coughing can cause temporary dehydration, and a loss of fluids means a drop on the scale. "In the first day or two of being sick, you will probably get a lower reading, but the truth is that almost none of the weight you lose is body fat -- it's nearly all water," says Giancoli. So don't be too disappointed when you quickly regain as you recover.

9. You can't, ahem, "go".

Adds: 2 to 6 pounds.

When you're constipated, you have excess solid waste in your GI tract, which carries weight. "'Going' at least every other day is considered normal; any less than that can temporarily affect the number on the scale," says Dr. Gerbstadt. Several not-so-ideal dieting practices, such as low-carb dieting, drastically reducing calories, skipping meals and restricting fluids, can lead to constipation. This means that some weight-loss attempts (albeit unhealthy ones) may actually lead to a temporary rise in weight rather than a drop. "Whether or not it's due to a fad diet, consuming insufficient fiber and/or water can lead to dense stool, which can weigh two to six pounds," says Dr. Gerbstadt. Ease constipation by gradually increasing your intake of water and soluble [sic], fiber-rich foods (such as oatmeal, citrus fruit, pears and beans).

10. You had a few extra cups of joe.

Subtracts: about 2 pounds.

Guzzling coffee during the morning meeting might not be as much fun as guzzling cocktails at happy hour, but the effects are similar. Caffeine is a mild diuretic; it also stimulates the digestive tract and bowel movements, and it can suppress your appetite. Between the extra trips to the bathroom and the smaller helpings, your weight may drop. "But once that lost water is replaced, your weight will return to normal fairly quickly," says Dr. Gerbstadt.

So Please Explain This Heart Rate stuff?

2009-05-27T18:50:00.000-04:00

Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

How to determine your Target Heart Rate Zone

2009-05-27T18:42:00.003-04:00

MHR = maximum heart rate
bpm = beats per minute

30 year-old woman
40 year-old woman
50 year-old woman
60 year-old woman

Find your maximum heart rate (MHR) by subtracting your age from 220.

220 - 30 = 190 MHR
220 - 40 = 180 MHR
220 - 50 = 170 MHR
220 - 60 = 160 MHR

Next multiple (MHR) by 0.60 = lower end of the target heart rate zone.

190 x .60 - 114 bpm
180 x 0.60 = 108 bpm
170 x .60 = 102 bpm
160 x .60 = 96 bpm

Next multiply (MHR) by 0.90 = upper end of the target heart rate zone.

190 x .90 = 171 bpm 180 x 0.90 = 162 bpm 170 x .90 = 153 bpm 160 x .90 = 144 bpm

Target heart rate zone

114 to 171 bpm 108 to 162 bpm 102 to 153 bpm 96 to 144 bpm
The two numbers above represent the target heart rate zone. You should strive to stay between these two numbers during your workout.

NOTE: These formulas apply only to adults. Remember the above example is only an estimate.

Newbies Need More

2009-05-27T13:12:00.001-04:00

By Tony Horton

If fitness is new to you (or you've been away awhile), then be aware that you'll need plenty of recovery time and proper supplementation. Going from zero to six days a week is a shock to the system. An out-of-shape body needs plenty of rest. You'll need a full eight hours of sleep per night for the first three to five weeks of any new program. Your body runs and repairs itself by what you consume. If you think you can get away with skipping the supplement part of the fitness equation, you'll crash and burn for sure. Energy and Recovery happen when you get plenty of rest and remember to properly feed the fire within.

Zucchini Bread

2009-05-26T08:00:00.000-04:00

Zucchini Bread

6 egg whites

1/4 cup canola oil

1/2 cup unsweetened applesauce

1/2 cup sugar

2 tsp. vanilla extract

1-1/4 cups all-purpose (plain) flour

1-1/4 cups whole-wheat (whole-meal) flour

1 tsp. baking powder

1 tsp. baking soda

3 tsp. ground cinnamon

2-1/2 cups zucchini, shredded

1/2 cup walnuts, chopped

Preheat the oven to 350° F. Lightly coat two 9-by-5-inch loaf pans with cooking spray. In a large bowl, add the egg whites, canola oil, applesauce, sugar, and vanilla. Using an electric mixer, beat the mixture on low speed until thick and foamy. In a small bowl, stir the flours together. Set 1/2 cup aside. Add the baking powder, baking soda, and cinnamon to the small bowl of flour. Add the flour mixture to the egg white mixture and, using the electric mixer on medium speed, beat until well blended. Add the zucchini and walnuts and stir until combined. Adjust consistency of the batter with the remaining 1/2 cup flour, adding 1 tablespoon at a time. The batter should be thick and not runny.

Pour 1/2 of the batter into each prepared pan. Bake until a toothpick inserted into the center of the loaves comes out clean, about 50 minutes. Let the bread cool in the pans on a wire rack for 10 minutes. Turn the loaves out of the pans onto the rack and let cool completely. Cut each loaf into 9 1-inch slices and serve. Makes 18 servings.

Preparation Time: 15 minutes
Cooking Time: 50 minutes

Nutritional Information: (per serving)

Calories: 120

Protein: 4 g

Fiber: 2 g

Carbs: 15 g

Fat Total: 6 g

Saturated Fat: 1 g

Recipe compliments of www.teambeachbody.com

Motivational Mondays

2009-05-25T08:00:00.000-04:00

"If at first you don't succeed, you're running about average."
M. H. Alderson

Most of us have seen the infomercials where gadgets are advertised that swear you only have to work out for 10 minutes 3 times a week to lose 20 lbs in 10 days. Or the diet pills that you can take and will magically melt away your body fat!
I personally have tried these things myself, I've crash dieted, starved myself and then binged later, started working out and only maintained it for a couple of weeks before getting discouraged.
What we all need to remember is that becoming healthy is not a race but a journey. There will be ups and downs and we may not always be successful at first but that doesn't make any of us a failure. Rather is makes us human. When you see those woman and men with the before/after photos where they have lost 40lbs etc, it's not because these people are some rare breed of superhumans. These people just started their journey a little before you did and even though there were some rough patches in the road they didn't give up.
So when things don't go as planned just remember you didn't fail, you just took a detour.

Welcome!

2009-05-18T21:01:00.000-04:00

Welcome all of you to my blog! First a little about myself. My name is Tara, I am an RN and divorced mother of two children. I have a 6 year old son, Elijah, and a 2 year old daughter, Jocelyne. I have gained about 30 lbs since my ex husband and I split and am in the process of losing the weight.

As an RN my health is my top priority and that is truly my main motivation for not only working out with Beachbody's programs but also for coaching others with the same programs. I personally have found that Beachbody has the best programs on the market if you are serious about getting in shape.

I plan on using this blog as an education tool to share my knowledge and the knowledge of others to help everyone on their own personal journey to fitness and a healthy life!

Join Me!

Pyramid Scheme

2008-01-03T21:42:00.001-05:00

Is Beachbody a Pyramid Scheme?

September 3, 2008 — Rich

I received a brilliant email yesterday from my top coach in Colorado, Mike, and I absolutely have to share it with every one who thinks that BB is a pyramid scheme:

“My fiance and I were having a discussion the other day over a remark that one of her friends made. That remark went something like this “oh, that is just one of those pyramid schemes”.

One of our problems is dealing with the negativity surrounding the reputation of the phrases “pyramid scheme”, “network marketing”. “multi-level marketing (MLM)” or “direct selling business”.

First of all, the grand daddy of them all, Amway, went under very serious, expensive and prolonged investigation into this sort of activity back in the early 70’s. The results proved that Amway was not a “pyramid scheme” (which is illegal) and paved the way for the whole multi-level marketing industry that has boomed over the past 35 years.

In Quixtar’s (the current name used for the Amway distributor business) Business Rules and Regulations it states:

“A pyramid is a scheme in which an individual pays for the right to recruit additional persons into the scheme who, in turn, receive the same right to receive profits from recruiting others.

Three common elements of a pyramid scheme have been identified as: (1) a large, required initial investment or purchase of inventory: (2) direct payment for recruiting additional persons into the scheme; (3) heavy emphasis on recruiting additional persons, with little or no emphasis on selling products to consumers.”

Beachbody certainly has none of the above components of a pyramid scheme. Anyone who refers to Beachbody as a pyramid scheme is talking out of ignorance combined with obvious negative past experiences with MLMs in general or, perhaps, an illegal pyramid scheme. In fact, I was duped into one such scheme because the Chief Economic Advisor of the Reagan administration, Art Laffer of the infamous “Laffer Curve”, was on the Board of Directors of this company. That company did have several of the components mentioned above.

In fact, Beachbody is squeaky clean on this one as: (1) Beachbody has no required inventory, period; (2) there is no direct payment for recruiting in Beachbody, period; (3) Beachbody is all about products to consumers. In fact, on the last point, Beachbody is currently paying $90 million this year for new customers that it passes on to Emeralds and above. I am not aware of any other MLM that does this.

Another interesting fact is that Beachbody was not created to be an MLM. It was already a very successful company before adding a network marketing component. I am not aware of any other MLM company that has ever had such history before becoming a MLM. Are you?

There is no question that adding a coaching program was in the best interest of Beachbody’s customers. If you were the executive of Beachbody would you have created a coaching program with all the overhead of adding a coaching division within the company (the salaries of the coaches, office space, additional phone lines, computers, etc) where the employees true incentive was to keep his job. Or would you opt for the brilliance of the network of independent coaches where:

1. There is no additional employees with additional salaries
2. The only way a coach can be successful is to be a product of the system
3. Being a product of the system he/she is a few steps ahead of the customers and any new coaches that he/she sponsors
4. There is a non-salaried advocate of the company to create new customer activity and to advise existing customers of different or additional products to improve their fitness goals
5. Because, in essence, coaches get paid to be fit through the system of sharing, existing coaches will help the whole system grow. As the coaching network grows Beachbody will have a tremendous impact for turning around the greatest epidemics in the history of the US - Type 2 Diabetes because of a grossly overweight society.

Our opportunity is unprecedented. There has never been a greater need for a fitness and health system that works. And I have never been exposed to a fitness and health company that works as well as Beachbody. Most people will not get involved because it is a network marketing (MLM) company and/or opportunity. I believe the reasons they will get involved will be one of these:

1. To personally improve their physical appearance
2. To look and feel healthier
3. They were convinced that Beachbody has superior products to achieve their weight and fitness goals
4. Because a medical advisor or doctor told them that they must loose weight (this will be big soon with the coming Type 2 Diabetes product)
5. That they needed a motivation or reason to be fit other than number 4 above (I was in this category)
6. They want to be part of society’s weight solution instead of part of the problem
7. They want an at home business that makes sense
8. They like the idea of getting paid to be fit

It is my opinion that after someone is involved and really understands this company’s vision, that they will stay in this program for most of the above reasons.

The company desperately needs additional active coaches to succeed in its mission. In my opinion, that is why they are having current recruiting contests and, most importantly, that is why they are going to get new coaches the same way they know how to get new customers - infomercials.”

We do not know the original author of this piece to give proper credit, but we thank that person very much for writing such a concise explanation.

Become a Coach

2008-01-02T21:21:00.003-05:00

Click HERE to become a coach!

What is a Beachbody coach?

A Beachbody coach is:

-someone who can help motivate and direct you as you move towards your fitness goals.

-someone who provides guidance with meal plans, troubleshoots issues with you, and supports your endeavor to improve your fitness level.

-someone who pushes you to do your very best to achieve the level of health that you desire.

Do I have to pay to become a Beachbody coach?

There is a $39.95 start up fee. After that, the fees associated with being a coach are a 14.95 web maintenance/business fee. This is a monthly fee that is automatically charged to a credit card kept on file with Beachbody.

What are some of the benefits of becoming a coach?

There are MANY benefits of coaching! First of all, you have the opportunity to reach out and help others in this fabulous Beachbody community! You get the coach's discount of 25% on any products you order. Also, you have the opportunity to make the one time purchase of the show case package! There are way more than that! Probably too many to list, but all I can say is I find it one of the most rewarding things ever! And the icing on the cake is the potential to build my own business with it!

What is the Showcase Package?

This is an amazing collection of Beachbody video workout programs. It includes Turbo Jam. Power 90, Slim In 6, Yoga Booty Ballet, Shaun T's Hip Hop Abs and Power 90 X!! It also comes with various workout equipment that normally comes with the video programs including B Lines resistance bands and a YBB squishy ball. The best part about it is you get over $400 worth of Beachbody video programs for $199.95!! So you save over $200 with this!!

Do I have to be a club member to be a Beachbody coach?

No. You do not have to be a club member to be a Beachbody coach. The great thing about it is as a club member and a coach, you will be able to better help your customers with navigating the club area.

If I become a Beachbody coach, am I still eligible for the daily WOWY prizes and the monthly Success Story prizes? What about the year end Success Story prizes??

YES YES YES!!! Coaches are also eligible to win the daily, monthly or annual prizes!! How cool is that?! Not only can you grow your business potential as a coach, but you are also eligible to win prizes with the rest of the wonderful MDB community!!

Remember:
1. With the 25% coaches discount, the $14.95 monthly fee is taken care of pretty easily with my purchases- I use omega 3, activit, protein powder, and meal replacement drink. The discount on that more than makes up for the $14.95.

2. You really DO change lives. It is so rewarding to help people help themselves. Sometimes you have to believe in them before they believe in themselves, but once they see results--it is fantastic!

3. Nothing will do more for your own motivation than becoming a coach. When you put yourself in the position of being a role model, you WANT to be that person. If you were to look at my WOWY calendar before I became a coach and now, you would not believe how many more X's I have on the calendar now! It is another great way to make yourself accountable.

Even if you are just starting your fitness journey you will see yourself as being healthier because you are a fitness coach. Other people will notice that you are putting in an effort and making a lifestyle change. Whether you have lost 5 pounds or 105 pounds, friends and family will look at the effort you are making at becoming a healthy role-model and respect you for that.

A mistake some people make is that they think " I can't be a coach because I haven't lost much weight yet. Many people will relate to you just they way you are. We all struggle to push play and eat healthy. People will look up to you precisely because you are in the same shoes that they are, but you are taking control and doing something about it.

The beautiful thing is that precisely because you have chosen to become a coach, your own fitness results will become better than you've ever seen before!! People don't often write about this benefit of coaching, but I guarantee to you it is real!

Need more info? Visit MYFITNESSPAYS!

Product Partners, LLC (BeachBody) is #69 on Entrepreneur Magazine's Hot 500 Fastest Growing Business in America for 2007!

Disclaimer: Beachbody does not guarantee any level of success or income from the Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings for the most recent information on the actual incomes for all our Coaches.

About Beachbody

2008-01-01T21:02:00.000-05:00

Team Beachbody® is where good health and fitness are supported by a unique peer community and coaching network to help you get the results you want and deserve.

Our VisionCreated by CEO Carl Daikeler, the vision is simple: to make fitness, weight loss, and overall health fun and exceptionally rewarding. That means helping people toget in shape physically and financially. It’s what we call the Total Solution. Our Coaches are our greatest asset to helping change the trend of obesity into a trend of activity!

Our Mission
Our mission—and our passion—is to reverse the trend of obesity by giving people the tools and support to achieve a fit and healthy body. We get you going and keep you going using a combination of proven fitness programs, easy-to-follow on-line diet guidelines, incredible incentives, and a revolutionary support system unlike any other in the industry. We have committed to building Team Beachbody® into the largest comprehensive fitness and weight-loss community on earth, and the momentum is building.

Our Difference Feeling and looking good makes people around you take notice. When they do, they’ll want what you have achieved, and that’s part of the power behind the Team Beachbody opportunity.

Our Breakthrough ProductsBeachbody® has created some of the most popular in-home video fitness and weight-loss solutions in history: P90X®, ChaLEAN Extreme®, Hip Hop Abs®, Kathy Smith's: Project YOU™, Yoga Booty Ballet®, Slim in 6®, Power 90® and Turbo Jam®. We have also created a line of superior nutritional supplements and fitness accessories to help you maximize the healthy results from every workout. The entire catalog is promoted nationally with over $50 million a year in television advertising!

We encourage people to “Keep Pushing Play” every day

so they can change their lives and inspire others to do the same. And we have created an innovative online community that brings our customers together so everyone has the support they need to succeed. We’re proving that changing your body and your life is truly possible. And it CAN be fun, simple and rewarding.

Three Levels of Membership:

FREE MEMBERSHIP!! - It is true-absolutely free! Get full access to Beachbody’s unique online gym WOWY (Work Out with You) and receive support from one of our GoFitCoach coaches. ClickFREE MEMBERSHIP to have Keith & Rochelle (we are a team deal) coach you or check out our other coaches to find the perfect fit. Let us help guide you as you achieve your goals. Just set up a simple profile about yourself and log on while you work out. You can enter the monthly Success Contest for a chance to win $1000! If you win, you are automatically entered into our quarterly contest where you can win $10,000. Monthly winners are also eligible to enter our Grand Finale contest—where six finalists will win $5,000, and two gr

and prize winners (one male and one female) will walk away with $25,000. It’s Beachbody’s fun way of motivating you!

JOIN THE MDB CLUB!! - In addition to WOWY and your own personal coach, you can have access to our fitness trainers and nutritionalexperts. Imagine having access to personalized meal plans, healthy recipes, shopping lists, cooking videos, trainer tips, transformation tracker, plus exclusive member discounts onall Beachbody purchases! As a club member, you can enter your workout daily to win up to $1000 cash and prizes! Simply pay $12.86 a month (billed every three months in advance.) Because we know now invaluable the club is, you get to
try it RISK FREE for 30 days

BECOME A COACH!! - The ultimate way to get into shape and stay motivated is to become a coach yourself.

The Million Dollar Body contest and sweepstakes and Beachbody Coach business opportunity are currently available only to U.S. residents. Certain limitations and restrictions apply. Please review the daily sweepstakes and monthly contest rules posted on TeamBeachbody.com for details. Charges may appear on your bill as Beachbody or Team Beachbody.