Push by Chalene Johnson

I want to tell you about a book I am reading right now. It is called PUSH by Chalene Johnson.  In the book she talks about how to set goals that are true to your lives values. Then she goes on to teach you how to achieve the goals. As part of the book she includes how to achieve fitness goals too. I like how she says in the book, “Fully 80 percent of results will come from your nutrition. Exercise accounts for only about 20 percent.”

One of the big things she teaches is to keep a daily to do list and always have 2 things relating to your big goal for the year on that list. The other things you should always include in your daily to do list are 3 health and fitness related items: one physical activity, one nutritional habit, and once knowledge/skill/ tools-related task.

If you are serious about finally achieving your goals in life and losing the weight or toning up; then this is the book that I would recommend for you. She makes it simple and tells you exactly what you need to be doing to work towards those goals daily.

http://www.chalenejohnson.com/pushjumpstart/

Katie's Story

Here is a story from my friend Katie, who transformed her body, and now looks like she did in High School! Thanks for sharing Katie!

In July 2009, I hiked with my church’s youth group. I was 70 pounds overweight, and boy, did I feel it! I was drenched in sweat as I huffed up the mountain. The rest of the group climbed the trail with ease. One man about twice my age was kind enough to slow down hang out with me behind everyone else. As he easily chatted, I gasped for air between words. I thought to myself, “This is not the kind of life a 26-year-old should be living!” I was trapped in my own body beneath layers of fat.

I finally decided to free myself from the bodily prison I created. I wanted the freedom to feel energetic, productive and attractive. I wanted the freedom to fit comfortably in tight spaces like stadium seating and crowded places. I wanted the freedom to shop in the misses’ department rather than the plus-size section. I wanted the freedom to enjoy—rather than dread—outdoor and physical recreation. Most of all, I wanted the freedom to thrive rather than merely survive.

I joined a structured nutrition program and called my friend, Julie, who is a Beachbody Coach. I started exercising daily to Hip HopAbs. I loved – and still do – shaking my booty with Shaun T. It’s easy to stay with a workout program when you enjoy it, and Beachbody has a wide variety of programs.

In about 8 months, I reached my goal of becoming 70 pounds freer. I now enjoy all the freedoms I wanted. I no longer trail behind others while hiking. I LEAD the group now!

P90X works!

It really works! I have had 3 kids, and have had amazing results too!

Health Benefits of the Tomato

You’ve heard that the tomato is good for you, but why? You might be surprised to know that eating a processed or heated tomato is better for you than a fresh tomato. The bright red and orange colors of the tomato are tell-tell sign of Lycopene. Lycopene is reported to help prevent many kinds of cancer including: Prostate, cervical, skin, breast, and lung. It also helps prevent macular degeneration of the eyes and other degenerative diseases. With those benefits and the vitamin C content, they offer a great immune benefit.

The reason that processed tomatoes are healthier than fresh is because the Lycopene is stored in the cell walls of the tomato and are released for easier absorption when the tomato is heated. It is also of benefit of vitamin C to help boost your immune.

When eating tomatoes be sure to them with some fat, because lycopene is fat-soluble. Olive oil is always a great choice, or your favorite cheese.

A fun side note: Historically the tomato was thought to be poisonous because it is part of the nightshade family whose plants are poisonous. But did you know that the stems and leaves of the tomato are in fact poisonous? Only about 200 years ago was the stigma of the tomato being poisonous was changed. I am awfully glad it was I don’t know if I could live without the tomato.

P90X2

Here is a video to tell us the differences between P90X and the new P90X2! Bring it! Again.

How do I fit in Exercise with kids?

I am a busy stay at home mom. Those who have been a stay at home mom, or are one, know how busy and difficult it is. It is very difficult to take care of your own needs, even to fit in a shower. So how do you manage to fit in exercise with little children?

First, you have to commit to it every day. Commit to an amount of time first, and then it will come easier after that. A 90 day program would be a great start. When I started working out at home, I started with P90X. I decided the only way to get the workout in without it interfering with my small children was to work out early in the morning before they got up. So I woke up at 6 am every morning, and finished around 7 am and quickly got my shower before the house became too busy.  It worked out great.

So second, decide on a time when you will work out and keep that time free of other commitments. I recommend an early time, but whatever works for you is best. Some times after the kids go to bed at night is a good time or even nap time. If there seems like there is no time when the kids are sleeping, try working out when they are awake in the room with you. You might have a few more distractions during the workout, but over time they get used to you working out and will bug you less. I will usually put on a movie for them while working out, and use my computer to play my workout video. You can even let them try to work out with you. My kids like to do that, but only last about 5 minutes before they get distracted and play.

The third thing you need to do is choose the right workout program for you. Everyone has different likes in the type of work out they enjoy. If you choose a program you enjoy, then you are more likely to stick to it. Beachbody has a myriad of programs, and all of them are good programs. I have tried many different videos and thought that it was just not possible to get a good home program. Then I found Beachbody and every program I have done from them is great. Go to the website to look at the programs available.

Lastly, stick with it. Habits take time to form, and this habit is easy to break. So it comes back to commitment. If you commit and follow through, you will succeed.

How do you eat Healthy?

"You are what you eat." That is not just a saying from your childhood, it is true.
I don't need to focus on they why you need to eat healthy, you have heard that enough, the question now is how?
If you fill yourself with marshmellows all the time, what will you end up being? It is not to say that you can occasionally have those things that you love, but to fuel your body, you need more disgression.
For me, the process of eating more healthy has been a long one. I remember the days when we (my husband and I) would sit down to a plate full of chicken nuggets and fries for dinner. I knew we needed to eat better, but had no idea how. What "diet" plans are for is to help you learn how to eat smarter. It will take a lot of work at first, but as you practice, it will become easier.
So you first need to decide, are you going to jump in the deep end and go right into a strict diet first, and learn how to eat better that way? Or are you going to wade in a step at a time and slowly make changes? That is the decision you need to make yourself because everyone is different. It has worked for me to slowly make changes for me and my family, but others revert back too easily and need that full submersion to find success.
Here is a link for you to find some easy steps to take called Michi's Ladder to make some steps towards your goal of eating better.
You can make it happen! Decide. Committ. Succeed.

Motivation for Cancer Patients

Here is an article from a guest blogger Liz Davis. Thanks for the great article Liz!

A panel conducted by the "American College of Sports Medicine" found that that exercise and proper nutrition during cancer treatment and afterwards decreases cancer symptoms, increases chances of survival and decreases remission rates.

  What symptoms of cancer can nutrition and exercise help? Fatigue is one of the main symptoms of cancer and cancer treatment as is depression and hopelessness. Pain in the body is another serious symptom of cancer. Exercise helps relieve all of these symptoms in many different ways.

It treats fatigue by increasing metabolism and processing energy more fully. This fully energized state eliminates fatigue in no time. Exercise also releases endorphins in the body that are designed to make the body feel better mentally and physically.

  Losing weight is vital to helping lessen the chances of remission. Studies have shown that inactive, overweight patients were much more highly likely to suffer from remission or lose their fight to cancer. Proper exercise and nutrition can help shed those extra pounds.

The types of exercises and the severity should be decided upon by you and your doctor to avoid over straining your body. Aerobic exercise like walking and bicycling are low impact enough for a cancer patient. Strength exercises such as lifting weights are also important but should be carefully monitored as chemotherapy can eliminate bone density very quickly. Balance exercises are also important to help keep your workout free of accidents. Exercises such as heel raises or walking a straight line are all you need. Stretching exercises can help eliminate pain by relieving strain in the body and eliminating tension and tightness in the muscles. These exercises should be discussed with a doctor to make sure the patient is capable of performing them.

  Proper nutrition for a cancer patient depends on its severity. Patients with a compromised immune system should avoid foods that make them sick. Basically, a great diet for a cancer patient includes a balanced diet with a heavy focus on protein. Foods such as cheese, yogurt, ice cream, eggs and pudding are also great sources of protein. However, you should avoid high fat foods to avoid gaining weight.

  Use proper nutrition and dieting to help treat many of the symptoms of cancer. This is true for people battling all types of cancers. Different methods will help different people, for example mesothelioma and lung cancer causes people to focus more on increasing lung capacity whereas people with breast cancer might want to focus on flexibility through yoga. It is important to talk to a specialist about the right fitness regimen. Diet and exercise are never a complete cure or treatment option. Instead, they work as a method of battling cancer and feeling better during your treatments and your disease.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.

Hydration

Everyone knows that it is important to stay hydrated, but does it matter if you drink water, or can you drink your diet soda and milk? This is a very valid question. To put it straight, water is by far your best option to keep you hydrated. Your body is 60% water, and if it is any less than that, you are considered dehydrated. Dehydration can cause many symptoms which include:
• Thirst
• Dry skin
• Loss of appetite
• Head rushes
• Dark colored urine
• Fatigue and weakness
• Chills
• Dry mouth
Those are just the early symptoms, if the dehydration is continued; there are other signs that will start to manifest themselves. If you start to be dehydrated, drink plenty of water. If it is severe, supplement with electrolytes which are found in sports drinks. Drinking sports drinks on a regular basis is not necessary for a normal adult. It would just supply you with too much sodium and calories.
  So water is the number one way to stay hydrated, but what are number two and three? Milk is a great source of other vitamins and minerals and has a good amount of water in it, and would be a great way to stay hydrated; however it should not be your sole source of hydration. Another good option is 100% fruit juice, also because it has some good vitamins for you, but it is also high in calories and should be limited to one serving (3/4 cup) a day. I don’t know about you, but I would rather eat my calories than drink them.
How much water should you drink? Well this depends on your body, how active you are, and many other factors. It is said to drink 8 glasses of water a day, and that is a good start, but listen to the signs your body gives you. If you are thirsty then drink water, and then a little bit more.
  A note about soda and diet soda: Soda has too much sugar and should only be consumed rarely. But there are no studies proving that diet soda causes cancer or any other problems. It is also proven that it does not help with weight loss. It would be better to drink water. Add some lemon or drink a peppermint tea if you need some flavoring in your water.

P90X2

Many of you have heard that there is a new P90X out it is called P90X2. Well there have been many questions about the program, and I would like to answer a few. I have been doing the program, but have not yet completed it.
  First question is: People ask if it is harder than the original P90X? In my opinion some ways it is. But the main thing is that it adds new routines and new ways to stretch, which I love. Some of the moves I cannot do yet, and have to modify. He uses a big medicine ball in many of the workouts, and I would highly recommend getting one if you get this program.
Another question I get is if it is as long or longer than P90X? No it is usually shorter than the workouts in P90X. He tries to stick to an hour for each program. Sometimes you add the ab ripper which adds another 15 minutes but other than that it is 60 min. per workout.
Do you need more equipment? Yes, he uses a medicine ball and weighted balls and a foam roller. I would say you should start out with the medicine ball and the foam roller. Then get the weighted balls when you save up a bit of money.
Is it as good as the regular P90X? Yes! I love the new program, and highly recommend it!
Dose it come with a new eating program? Yes, and it is new and improved! It puts more control into your hands, and gives you options. Not as many recipes, but expects you to learn how to eat without holding your hand as much.
Will I get great results like with P90X? Yes, it is a wonderful program, and if you commit to it and follow the program, then you will get results!
Bring It Again!! X2 style.
Let me know if you have any more questions, and I would be happy to answer them!