tag:blogger.com,1999:blog-42402092840665542592024-03-13T11:39:54.917-04:00Trainer TiffanyTrainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.comBlogger23125tag:blogger.com,1999:blog-4240209284066554259.post-38399944623474755832012-08-22T12:20:00.000-04:002012-08-22T12:21:02.821-04:00Trainers are Human Too?<br />
<br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: 13.5pt;">We recently
received some bad news about my mom's health. I drowned my anxiety, sadness,
and fear in a 2-serving size of Cape Cod potato chips (260 empty calories)
followed by a Devil Dog (180 empty calories) and washed down with a 20-oz Diet
Dr. Pepper (0 calories, full of chemicals) at 10:00 at night (the worst time to
indulge in carbs). After I came out of my 400-calorie carb coma, I not
only still felt anxious, sad, and afraid, but I also felt bloated, guilty, and
ill. I felt guilty because I ate such crap and my body deserves better
and I promised myself a four-pound weight loss this month. I teach my
clients to find alternative ways to deal with their emotions and, yet, here I
was not being the super-human trainer I should be and instead acting human and
feeling guilty for it. I also felt
guilty because it did absolutely nothing to change the state of my mom's
health; it was a useless reaction.</span>
If anything, it was detrimental to my health.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-size: 13.5pt;"><span style="font-family: Georgia, Times New Roman, serif;"> </span></span><span style="font-size: 13.5pt;"><span style="font-family: Georgia, Times New Roman, serif;">Why am I telling
you this? To remind you and me that the
solution to life’s problems cannot be found in the crunchy folds of chips or
the icy slush of a frozen margarita. Nor
can they be found in the center of a snack cake or at the bottom of a glass of
wine. When you come back to reality,
those problems will still be there and you will still feel the emotions that
sent you looking for an escape in the first place.</span></span><span style="font-size: 13.5pt;"><span style="font-family: Georgia, Times New Roman, serif;"> </span></span><br />
<span style="font-size: 13.5pt;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span>
<span style="font-size: 13.5pt;"><span style="font-family: Georgia, Times New Roman, serif;">Find alternative
ways to alleviate these emotions – call a friend, go for a walk, do a kick-ass
workout, seek professional help. You
will not only feel better for it, but you will be able to be there for the
people who depend on you.</span></span>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.comtag:blogger.com,1999:blog-4240209284066554259.post-65309192980341757312012-07-25T13:50:00.002-04:002012-07-25T13:50:40.925-04:00Quick Fixes<br />
<div class="MsoNormal">
There is no quick fix when it comes to safe, effective, and
sustainable weight loss. The pills, body
wraps, and gadgets that promise you dramatic results are not safe, effective,
or sustainable. You may see a smaller
number on the scale, but what does that number reflect? It shows a decrease in bodyweight, but not
necessarily a decrease in bodyfat. In fact,
most likely it is a loss in water and muscle.
Muscle is the last thing you want to lose because it is your
metabolically active tissue. The only
way to truly rev up your metabolism is by adding muscle to your body. Ladies, I hope we know by now that we are not
designed to bulk up, so do not be afraid to lift heavy weights.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There is, however, a magical pill with amazing benefits -
fat loss, increased lean body mass, improved quality of sleep, improved quality
of life, more energy, and the list goes on.
Interested? Oh, there is one
catch, it takes 30-60 minutes to swallow, must be taken 3-6 times a week, and
the side effects during that 30-60 minutes include sweating, feelings of
exertion, and elevated breathing rate.
You are probably on to me by now.
That jagged little pill is call exercise - the combination of
progressive strength training and interval training.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You cannot out exercise a bad diet. Eighty percent of your results, or lack
thereof, will come from how you fuel your body.
You are what you swallow, so the next time you eat, remember that what
you are about to put in your mouth is about to become a permanent part of your
body.</div>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.comtag:blogger.com,1999:blog-4240209284066554259.post-27142175271404332892012-07-16T13:34:00.002-04:002012-07-16T13:34:32.427-04:00Are You Fighting Your Machine?<br />
<div class="MsoNormal">
One of the commentators for the Tour de France said that
Jens Voight was fighting his machine and that he always fights his
machine. Obviously, the machine referred
to in this case is his bicycle, but it got me thinking. Yeah, it happens every now and then.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Most of us fight our machines all day every day; we fight
our own bodies. The human body has an
amazing potential when it is taken care of properly - given adequate sleep and
hydration, exercise, and the right kind of fuel. We fight against our machines when we deprive
our bodies of exercise, rest and water, refuel at intermittent intervals or
with non-foods or too much food. Under
these conditions, our bodies work against us, not for us.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Some of us take much better care of our cars than we do our
bodies. We get the oil changed every
3000 miles and follow the manufacturer's recommended maintenance plan. Why?
Because that is how we keep our cars running optimally. It is how we extend the life of the car. Yet, a car can easily be replaced or fixed if
it breaks down. Our bodies cannot.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We have one vehicle, one machine, to get through life
with. Every time you eat (or don't eat)
you have the opportunity to make your machine work for, or against, you. Your level of physical activity also makes
your machine work for, or against, you.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Stop fighting against your machine. Refuel your body every 2-3 hours with whole
foods - lean proteins, plenty of vegetables, healthy fats, and fruits. Drink 100+ ounces of water a day. Your machine cannot easily be repaired or
replaced.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- TT<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
"Take care of your body. It's the only place you have to live." -
Jim Rohn</div>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.comtag:blogger.com,1999:blog-4240209284066554259.post-42896331552237136482011-10-12T15:33:00.000-04:002011-10-12T15:47:19.053-04:00October is Breast Cancer Awareness Month<ul>
<li><span style="font-family: inherit;">In the US, it is predicted that breast cancer will be responsible for 39,520 deaths in 2011.</span></li>
<span style="font-family: inherit;">
</span>
<li><span style="font-family: inherit;">In the US, there will be over 280,000 new cases of breast cancer diagnosed in 2011.</span></li>
<span style="font-family: inherit;">
</span>
<li><span style="font-family: inherit;">In the US, there will be over 2,000 new cases of breast cancer and 450 breast cancer deaths in men in 2011.</span></li>
<span style="font-family: inherit;">
</span></ul>
<br />
<span style="font-family: inherit;">For more information about breast cancer, visit </span><a href="http://ww5.komen.org/Default.aspx"><span style="font-family: inherit;">Susan Komen for the Cure</span></a><span style="font-family: inherit;">.</span><br />
<span style="font-family: inherit;"><br /></span><span style="font-family: inherit;"><span style="font-family: inherit;">Join the Race for the Cure to support the Massachusetts affiliate of Susan G. Komen for the cure. The Race for the Cure is a 5k co-ed fitness run/walk on October 30 in South Boston to raise money for Susan G. Komen for the Cure. </span><a href="http://www.komenmassrace.org/faf/home/default.asp?ievent=476445"><span style="font-family: inherit;">Click here for more information</span></a><span style="font-family: inherit;">.</span> </span>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.comtag:blogger.com,1999:blog-4240209284066554259.post-57092462321659816322011-10-05T11:22:00.000-04:002011-10-05T11:22:18.883-04:00All Butts About It!
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<!--StartFragment-->
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;">The glutes are an important, yet often overlooked, muscle
group.<span style="mso-spacerun: yes;"> </span>The glutes are a set of
three posterior hip muscles – gluteus maximus, gluteus medius, and gluteus
minimus from superficial to deep.<span style="mso-spacerun: yes;">
</span>All three glute muscles act on the hips.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;">Few of us manage to use our glutes effectively.<span style="mso-spacerun: yes;"> </span>Most of us spend a majority of our time
sitting, which results in tight and shortened hip flexors – the muscles on the
front of the hips that act as antagonists to the glutes.<span style="mso-spacerun: yes;"> </span>When a muscle contracts, the opposing
muscle relaxes (reciprocal inhibition) to allow joint movement to occur.<span style="mso-spacerun: yes;"> </span>Although this is necessary for
movement, it results in the body turning a muscle off when the opposing muscle
is chronically tight.<span style="mso-spacerun: yes;"> </span>In Core
Performance Women, Mark Verstegen describes it as if a circuit breaker is
tripped, cutting off the power to the muscle.<span style="mso-spacerun: yes;"> </span>Tripping the glutes’ circuit breaker leads to lower back and
knee problems.<span style="mso-spacerun: yes;"> </span>The body is a
kinetic chain; immobility in one joint will cause other joints to compensate,
leading to dysfunctional movement patterns.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;">If you can learn to activate and fire your glutes and move
through the hips, you will improve your movement patterns and reduce the likelihood
of lower back and knee issues.<span style="mso-spacerun: yes;">
</span>Here are some exercises that will help return the power to your glutes.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit;"><span style="mso-bidi-font-family: Garamond; mso-fareast-font-family: Garamond;"><span style="mso-list: Ignore;">1)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Glute Bridge:<span style="mso-spacerun: yes;"> </span>Lie supine on the floor with your knees bent, back of your
head flat on the floor (do not hyperextend your neck), and feet hip-width apart
and as close to your glutes as is comfortable.<span style="mso-spacerun: yes;"> </span>Relax your arms by your sides and lift the balls of your
feet so you are on you heels.<span style="mso-spacerun: yes;">
</span>Contract your glutes and lift your hips off the floor until your
shoulders, hips, and knees are in a straight line.<span style="mso-spacerun: yes;"> </span>Keeping your glutes contracted, lower your hips until your
glutes barely touch the floor. Keep your glutes contracted throughout the
entire range of motion. Perform three sets of ten repetitions.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit;"><span style="mso-bidi-font-family: Garamond; mso-fareast-font-family: Garamond;"><span style="mso-list: Ignore;">2)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Mini Band Walk: <span style="mso-spacerun: yes;"> </span>Place a mini band around your legs just above your
knees.<span style="mso-spacerun: yes;"> </span>Assume a ¼-squat position
with your feet hip-width apart and your knees inline with your toes.<span style="mso-spacerun: yes;"> </span>Maintaining your ¼-squat and foot
position, take ten steps forward and ten steps backward. Perform three sets of
ten repetitions.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit;"><span style="mso-bidi-font-family: Garamond; mso-fareast-font-family: Garamond;"><span style="mso-list: Ignore;">3)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Mini Band Lateral Walk: Place a mini band around
your legs just above your knees.<span style="mso-spacerun: yes;">
</span>Assume a ¼-squat position with your feet wider than your hips and your
knees inline with your toes .<span style="mso-spacerun: yes;">
</span>Maintaining your ¼-squat and foot position, take one step to the right then
one step to the left.<span style="mso-spacerun: yes;"> </span>Perform
three sets of ten repetitions.</span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span class="Apple-style-span" style="font-family: inherit;"><span style="mso-bidi-font-family: Garamond; mso-fareast-font-family: Garamond;"><span style="mso-list: Ignore;">4)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Mini Band External Rotation:<span style="mso-spacerun: yes;"> </span>Place a mini band around your legs just
above your knees.<span style="mso-spacerun: yes;"> </span>Assume a ¼-squat
position with your feet wider than your hips and your knees inline with your
toes.<span style="mso-spacerun: yes;"> </span>Keeping both feet flat and
planted, dip your right knee inward and then push into the band to return to
the starting position.<span style="mso-spacerun: yes;">
</span>Complete set and repeat on left side.<span style="mso-spacerun: yes;"> </span>Perform three sets of five to ten repetitions.</span></div>
<!--EndFragment--><span style="font-family: inherit;"></span>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.comtag:blogger.com,1999:blog-4240209284066554259.post-88004947636813819372011-09-09T07:29:00.000-04:002011-09-09T07:29:49.867-04:00Garlic Chicken<span class="Apple-style-span" style="font-family: inherit;"><div>
Ingredients</div>
</span><div>
<ul>
<li>2 chicken breasts, boneless and skinless</li>
<li>10 cloves garlic, halved</li>
<li>1 egg, beaten</li>
<li>1/2 c wheat germ</li>
</ul>
</div>
<div>
Instructions</div>
<div>
<ol>
<li>Preheat oven to 350.</li>
<li>Make 10 small cuts in each chicken breast.</li>
<li>Insert a piece of garlic into each cut.</li>
<li>Coat each chicken breast with egg and wheat germ.</li>
<li>Bake for 45 minutes or until cooked through.</li>
</ol>
<div>
Nutrition Info</div>
</div>
<div>
<ul>
<li>Calories: 418</li>
<li>Fat: 9g</li>
<li>Saturated Fat: 3g</li>
<li>Trans Fat: 0</li>
<li>Cholesterol: 238mg</li>
<li>Sodium: 187mg</li>
<li>Total Carbohydrates: 20g</li>
<li>Dietary Fiber: 4g</li>
<li>Sugar: 0</li>
<li>Protein: 66g</li>
<li>Iron: 5mg</li>
</ul>
<div>
I got this recipe from the April 2011 edition of Oxygen magazine.</div>
</div>
<div>
<br /></div>
Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.comtag:blogger.com,1999:blog-4240209284066554259.post-6776096070523863882011-09-09T07:17:00.000-04:002011-09-09T07:17:34.482-04:00The Fiber of Your MuscleThe muscular system is composed of 639 named muscles and six trillion muscle fibers (cells). At a width thinner than a human hair, each fiber can support up to 1000 times its own weight.<br />
<br />
Each long, microscopic muscle fiber contains protein filaments and is encased in a layer of fascia (connective tissue) called the endomysium. Each muscle fiber is grouped with adjacent muscle fibers to form bundles called fascicles, which are wrapped in fascia. These bundles are bound to other fascicles to form the muscle belly, which is also enveloped by fascia. These layers of fascia merge at either end of the muscle to form a tendon, which attaches the muscle to a bone.Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.comtag:blogger.com,1999:blog-4240209284066554259.post-41464929856345066692011-08-07T23:20:00.001-04:002011-09-03T09:07:12.449-04:00The Keys to Successful Weight Management<strong>1) Do not make excuses.</strong><br />
Everyone has a busy life. You have a responsibility to your health to get the job done. Take responsibility for your choices and actions. Life does not always go as planned. You might think you have a good excuse, but it is still an excuse.<br />
<br />
<strong>2) If you bite it, you write it.</strong><br />
Keep a food journal and log all food and drink. A simple notebook will do, but there is also an app for that. Lose It is available on both the iPhone and Droid markets and there is an online version at loseit.com. Journaling your consumption will help you to assess and analyze your current behaviors to paint a clear picture of where you need to make changes. Logging your food and drink will also guide your choices.<br />
<br />
<strong>3) Be consistent.</strong><br />
Consistent exercise and proper nutrition will get results. A behavioral roller coaster - doing well for a few days and slacking for a few days - will get you little to no results. Consistency is key.<br />
<br />
<strong>4) Be prepared.</strong><br />
Failing to plan is planning to fail. Do not leave your success to chance. Create a schedule and structure to your exercise and eating plans.<br />
- Exercise: You must workout 3-5 days a week at a high-intensity. Train hard or go home.<br />
- Nutrition: You must create a 4-6 meal per day plan and stick to it.<br />
- Regeneration: Cortisol-reduction time. High cortisol levels trigger fat storage in the abdominal area. Cortisol release is triggered by stress and high levels of abdominal fat. Take time to relax.<br />
- Plan ahead: Prepare meals in advance.<br />
<br />
<strong>5) Take action.</strong><br />
Information without implementation will not get you to your goal. Lifestyle change and body transformation take work. Neither one is easy, but they are doable.<br />
<br />
"Remember, to learn and not do is really not to learn." - Stephen CoveyTrainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.comtag:blogger.com,1999:blog-4240209284066554259.post-80363237681822209822011-07-14T12:24:00.000-04:002011-09-03T09:11:00.268-04:00Eat Your Fruits and Vegetables<br />
<div class="MsoNormal" style="margin-bottom: 16pt; mso-layout-grid-align: none; mso-pagination: none;">
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #eeeeee;">Vegetables and fruits are loaded with micronutrients (vitamins and minerals) as well as phytochemicals (plant chemicals) that are essential for optimal physiological functioning.</span></span><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 16pt; mso-layout-grid-align: none; mso-pagination: none;">
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #eeeeee;">Proteins and grains are acidic; vegetables and fruits are alkaline. It is important to balance the acidic load that protein and grains present to the blood with alkaline-rich vegetables and fruits. Too much acid and not enough alkalinity leads to the loss of bone strength and muscle mass. Be sure you are balanced.</span></span><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 16pt; mso-layout-grid-align: none; mso-pagination: none;">
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #eeeeee;">A simple way to make sure you are getting enough vegetables is to consume 1-3 servings (a serving is about 1/2 cup) with every eating opportunity (4-6 meals/day). Your goal is to get to 10-15 servings, or 5 to 7 1/2 cups per day. You can supplement a couple of these servings with a high-quality greens supplement.</span></span><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #eeeeee;">Are you or your children not particularly fond of vegetables? Try this: Grate 2 cups total of onions, garlic, carrots, beets, and zucchini and then sauté the grated vegetables in 1/2 tablespoon of olive oil. Add 4 cups of a basic low-sugar, low-sodium marinara sauce and simmer.</span></span><span style="color: #215868; font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></div>
Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.comtag:blogger.com,1999:blog-4240209284066554259.post-62582803593746160352011-07-14T07:59:00.000-04:002011-09-03T09:11:13.086-04:00Sugar, Oh, Honey, Honey<div style="font-size: 14px; line-height: 22px; margin: 1em 0px;">
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">According to the Center for Science in the Public Interest, Americans are on a sugar high. On average, Americans consume 22 to 30 teaspoons of added sugar each day. At 16 calories per teaspoon, that equates to 352 to 480 nutritionally-void calories. The American Heart Association is urging Americans to reduce their daily added sugar intake to 25 grams/6.5 teaspoons or less for women and 38 grams/9.5 teaspoons or less for men.<br />
<br />
This recommendation only refers to the added sugars that are commonly found in processed and packaged foods, not the naturally occurring sugars in fruits, vegetables, and milk. Don't worry about the naturally occurring sugars; added sugars are the real issue. Added sugars include table sugar, honey, high-fructose corn syrup, agave nectar/syrup, and evaporated cane juice.<br />
<br />
Refined sugars are everywhere - breads, fruit juices, yogurts, soft drinks, and alcoholic beverages. Sugar stokes your appetite, contributes to weight gain, causes tooth decay, and is addictive. To keep your sugar consumption within reasonable limits, read labels; check the nutritional fact panel and the ingredients list. Avoid consuming foods with more than 5g of sugar per serving. See the list below for the many forms of sugar.<br />
<br />
The Aliases of Sugar</span></span></div>
<ul style="font-size: 14px; line-height: 22px; list-style-type: square; margin: 1em 0px; padding-left: 20px;"><span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Sucrose (table sugar) breaks down into 50% fructose, 50% glucose in the body.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Agave syrup or nectar (84% fructose, 8% glucose, 8% sucrose). From the Mexican Agave cactus.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Apple juice concentrate (60% fructose, 27% glucose, 13% sucrose). Made by cooking down apple juice.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Brown sugar (97% sucrose, 1% fructose, 1% glucose). Granulated white sugar mixed with a small amount of molasses.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Corn syrup (8% to 96% glucose, 0% fructose, 0% sucrose). A liquid made from cornstarch.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Evaporated cane juice (100% sucrose). Crystals made by evaporating liquid that has been pressed from sugarcane.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Fructose (100% fructose). Found naturally in fruits and vegetables. We get most of our fructose from high-fructose corn syrup.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Glucose or Dextrose (100% glucose) Small amounts are found naturally in fruit and vegetables, but most is made from cornstarch. It's also found in honey and most other sugars.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Grape juice concentrate (52% fructose, 48% glucose). Made by cooking down grape juice.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">High-fructose corn syrup (HFCS) (typically 55% fructose, 45% glucose or 58% glucose, 42% fructose). Corn syrup with some of its glucose converted into fructose.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Honey (50% fructose, 44% glucose, 1% sucrose). Made by honeybees from plant nectar.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Maple syrup (95% sucrose, 4% glucose, 1% fructose). Boiled down tree sap from the sugar maple tree.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Molasses (53% sucrose, 23% fructose, 21% glucose). Byproduct of sugarcane refining. Blackstrap molasses is a good source of iron and calcium.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Orange juice concentrate (46% sucrose, 28% fructose, 26% glucose). Made by cooking down orange juice.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Raw sugar (100% sucrose). Partially refined sugar with some molasses left.</span></span></li>
<span style="color: #cccccc;">
</span>
<li><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Table sugar, Confectioner's sugar, Baker's sugar, Powdered sugar (100% sucrose). Most is refined from sugarcane or beets.</span></span></li>
<span style="color: #cccccc;">
</span></ul>
<div style="font-size: 14px; line-height: 22px; margin: 1em 0px;">
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #cccccc;">Note: If percentages don't add up to 100, other sugars account for the difference.<br />
Sources: USDA Nutrient Database and company information; CSPI</span></span></div>
Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.comtag:blogger.com,1999:blog-4240209284066554259.post-80345563524462488692011-06-23T07:13:00.000-04:002011-06-23T07:14:09.134-04:00"Leave all the afternoon for exercise and recreation, which are as necessary as reading. I would rather say more necessary because health is worth more than learning." - Thomas Jefferson<p>Sent from my Nokia phoneTrainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.comtag:blogger.com,1999:blog-4240209284066554259.post-79501166673539760292011-06-23T07:04:00.000-04:002011-06-23T07:04:47.825-04:00<div style="border-collapse: collapse; margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-left: 30px; text-align: justify;"><span class="Apple-style-span" style="font-family: inherit;">“You don’t try to build a wall. You don’t set out and say ‘I’m gonna build the biggest, baddest, greatest wall that has ever been built.' You say ‘I’m going to lay this brick as perfectly as a brick can be laid.' You do this every single day, and soon you have a wall.”</span><span class="Apple-style-span" style="font-family: inherit;"> – Will Smith</span></div>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.com0tag:blogger.com,1999:blog-4240209284066554259.post-19288238186324697322011-06-23T07:02:00.002-04:002011-06-23T07:02:46.508-04:00"Ninety-nine percent of the failures come from people who have the habit of making excuses." - George Washington<p>Sent from my Nokia phoneTrainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.com0tag:blogger.com,1999:blog-4240209284066554259.post-65572709795845828072011-05-26T14:57:00.000-04:002011-05-26T14:57:03.068-04:00Change Your Thoughts<span style="font-family: walter turncoat;">It is time to empty your trash - your head trash. Head trash is any negative or self-deprecating thought that enters your mind. Since your beliefs drive your behavior, these thoughts are detrimental to your success.</span><br />
<br />
<span style="font-family: walter turncoat;">Change your mindset to be successful. Each negative belief that you have is an obstacle in your pathway to success, to fulfilling your potential. </span><br />
<br />
<span style="font-family: walter turncoat;">Be aware of your self talk. Replace self-defeating thoughts with positive thoughts. Instead of focusing on how far you have to go, focus on how far you have come. Focus on what you can do, not on what you cannot do, and concentrate on the best possible outcome.</span><br />
<br />
<span style="font-family: walter turncoat;">When you receive a compliment, say, "Thank You." Avoid taking a potshot at yourself. If someone compliments you, chances are they are inspired by you. Turning their compliment into a self-criticism sucks the inspiration out of that person.</span><br />
<br />
<span style="font-family: walter turncoat;">Every thought you have moves you closer to or farther away from your goals. What will you choose?</span><br />
<br />
<span style="font-family: walter turncoat;">"A journey of a thousand miles begins with a single step." - Confucius</span>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.com0tag:blogger.com,1999:blog-4240209284066554259.post-49400876138470001482011-05-26T08:11:00.000-04:002011-05-26T08:11:47.568-04:00<span class="Apple-style-span" style="font-family: inherit;">"I thought, at one time, that exercise was a panacea, now I'm almost going the other route. Proper nutrition - supplements and specific food strategies - are just as important as exercise is to good health." - Kenneth Cooper, M.D.</span>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.com0tag:blogger.com,1999:blog-4240209284066554259.post-85306916164600985392011-05-23T12:57:00.000-04:002011-05-23T12:57:00.082-04:00"In training nothing happens by accident, rather by design." - Tudor BompaTrainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.com0tag:blogger.com,1999:blog-4240209284066554259.post-11607519393452242612011-05-18T16:31:00.001-04:002011-05-18T16:33:01.642-04:00Fuel Your Body to be a Fat-Burning Machine: Phase I<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Exercise alone, without a nutrition intervention, is not an effective way to lose weight. However, eating the right foods at the right times and exercising will stoke your metabolic fire and make you a lean fat-burning machine.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">The first thing you need to do is to take an honest look at what you are eating. For the next four to six weeks, I would like you to keep a food journal. In your journal, record when, what, and how much you consume, calories, fat, protein, carbohydrates, sodium and sugar content - food or beverage. Limit sodium to less than or equal to 1500mg and sugar to less than or equal to 25 grams (6tsp for women and 36 grams (9 tsp)for men. Also track water consumption. Anything that you ingest should be written down. It is a tedious task, but it is a very helpful tool.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">You can use a notebook or there's an app for that. There are several free online journals and iPhone/iPod applications. Check them out to see which one appeals to you. If you opt for the notebook, use the online calorie counters to look up stats for your foods.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><u>Online Journals</u> </span></div><ul><li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><a href="http://www.loseit.com/"><span style="font-family: inherit;">www.loseit.com</span></a></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><a href="http://www.sparkpeople.com/"><span style="font-family: inherit;">www.sparkpeople.com</span></a></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><a href="http://www.fitday.com/"><span style="font-family: inherit;">www.fitday.com</span></a></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><a href="http://www.livestrong.com/"><span style="font-family: inherit;">www.livestrong.com</span></a></div></li>
</ul><div class="MsoNormal" style="margin: 0in 0in 0pt;"><u><span style="font-family: inherit;">iPhone/iPod Apps</span></u></div><ul><li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Lose It</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Spark People</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Fat Secret</span></div></li>
</ul><div class="MsoNormal" style="margin: 0in 0in 0pt;"><u><span style="font-family: inherit;">Online Calorie Counters </span></u></div><ul><li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><a href="http://www.calorieking.com/"><span style="font-family: inherit;">www.calorieking.com</span></a></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><a href="http://www.caloriesperhour.com/"><span style="font-family: inherit;">www.caloriesperhour.com</span></a></div></li>
</ul><span style="font-family: inherit;"></span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Dr. John Berardi, creator of Precision Nutrition, has ten simple rules to help your metabolism work for you. Although the rules are simple, implementing them all at once can be overwhelming. I broke them down into three phases. Start with Phase I for four to six weeks.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><em><span style="font-family: inherit;">Phase I</span></em></div><div class="MsoNormal" style="margin: 0in 0in 0pt; text-align: left;"><span style="font-family: inherit;">1) Eat every 2-4 hours; 4-6 times/day.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Frequent eating (of the right foods) stimulates your metabolism, balances your blood sugar, helps you maintain/build lean body mass, and helps you burn body fat.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">If you want to keep a fire burning hot and steady, you add wood and stoke it periodically; you don’t wait for the fire to burn out and then add wood. Your metabolism is a fire. Food is the wood that fuels the fire. Waiting more than four hours to eat is like waiting for the fire to die and then adding wood.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Your body has not yet adapted to the current availability of food. It still thinks we are hunters and gatherers. Well, we are, but today we hunt the local grocery store, farm stand, or farmer’s market just blocks away and gather the food in it. The human body stores fat whenever the slightest hint of hunger or starvation arises. The body is naturally inclined to feed fat and starve muscle when it is underfed, infrequently fed, or if it is fed sporadically.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><span style="mso-fareast-font-family: "Walter Turncoat";">2) </span>Eat a complete, lean protein with every eating opportunity.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">It is hard to achieve the best health, the best body, and the best performance without adequate protein intake. Women should consume 20-30 grams of protein (1 palm-sized portion) with each eating opportunity and men should consume 40-60 grams of protein (2 palm-sized portions) with each eating opportunity.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">It is critically important that you consume lean protein with every eating opportunity. Protein is the main building block for muscle. Muscle is one of the main drivers of your metabolism and a lack of protein in your nutrition program while you are trying to lose fat will cause your body to turn to its own muscle tissue for fuel.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Protein is a highly thermic food. If eating is like adding wood to your metabolic fire, consuming protein is like adding lighter fluid to your metabolic fire. In fact, you can burn up to 35% of the calories via the digestion process alone. The digestive process can burn up to 10% of the carbohydrate calories and 5% of the fat calories.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">3) <span style="font-family: inherit;">Drink only beverages with 0 calories and work up to 1 gallon (128 oz) of water a day.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Fruit juice, soda, and other sugary beverages should be eliminated from your diet. Fruit juice has little to no nutritional value and is loaded with calories and sugar. Fruit and vegetable juices are not substitutes for real fruits and vegetables. You should eat your fruits and vegetables, not drink them.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Most of your liquid intake should consist of water and green tea (black w/o sugar). Coffee is acceptable, but should be limited to one to two cups per day and you need to limit the amount of milk or cream and eliminate sugar. Caffeine can be a metabolic booster, but only if you take in 200mg or less/day. More than that stresses the adrenal glands and stimulates the release of cortisol, which stimulates the body to store fat in the abdominal region. The more abdominal fat you have, the more cortisol your body produces, and the vicious cycle continues.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">While diet sodas and artificial sweeteners have zero to minimal calories, recent research has shown that your body’s hormonal response to artificial sweeteners is the same, if not worse, than its response to sugar. Water and green tea (black w/o sugar) are your best choices; eliminate all other beverages. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Your body is mostly water - 60%. Your health, body composition, and performance will suffer if you do not drink enough water.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Tip: Add lemon juice to your water for flavor, to help prevent water retention, detoxify your system, and help burn fat.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Notes: If you participate in exercise that produces a large sweat loss or that lasts for more than 1-1.5 hours, you should consume an electrolyte beverage to avoid a situation of electrolyte imbalance that could be life threatening.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><span style="mso-fareast-font-family: Cambria;">4) </span>Eat vegetables or fruit with each feeding opportunity, but limit your intake to two servings of fruit per day.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Vegetables and fruits are loaded with micronutrients (vitamins and minerals) as well as phytochemicals (plant chemicals) that are essential for optimal physiological functioning.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Proteins and grains are acidic; vegetables and fruits are alkaline. It is important to balance the acidic load that protein and grains present to the blood with alkaline-rich vegetables and fruits. Too much acid and not enough alkalinity leads to the loss of bone strength and muscle mass. Be sure you are balanced. A simple way to make sure you’re getting enough vegetables is to consume 1-3 servings (a serving is about ½ cup) with every eating opportunity; that is 10-15 servings a day. You can supplement a couple of these servings with a high-quality greens supplement, like Greens+ (sold at Whole Foods).</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Try this: 1-2 scoops of a low-sugar vanilla whey protein powder (Bionic Edge) + 3 tsp wild berry burst or orange greensicle Greens+ with 8-10 oz of cold water</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><span style="mso-fareast-font-family: "Walter Turncoat";">5) </span>Plan ahead and prepare eating opportunities in advance.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">The hardest part about healthful eating is CONSISTENCY. Good nutrition involves making the right food choices to support your goals, eating very two to four hours to stimulate your metabolism, and making sure the right food is available when it is time to eat.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Your success is dependent on developing food preparation strategies to ensure that you can consistently get the nutrition you need, when you need it to send your body consistent messages to burn, not store, fat.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><em>Food Preparation Strategies</em></span></div><ul><li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Stock your kitchen with measuring cups and spoons and a digital food scale ($30 from Target) and purchase a cooler and ice packs to take to work with you each day. </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">P</span><span style="font-family: inherit;">lan your meals for the week and stock your cabinets and fridge with the foods you need to support your goals. </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Prepare foods ahead of time. </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Chop veggies twice a week and store them in airtight containers. </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Chop fruits twice a week and store them in airtight containers. </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Pre-cook your protein for the week. </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Make big batches of healthy stir-fry and chili and store them in single-serving sizes.</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Divide large container of cottage cheese into single-serving size ½-1 cup Ziploc/Gladware containers. </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Pre-blend super shakes and store them in fridge at work. </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Pre-chop and measure dry super shake ingredients and store in blender/shaker bottle. When you are ready to drink, add water, green tea, or low-carb milk (Calorie Countdown or Mootopia) and shake. </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Get up 30 minutes earlier and prepare food for the day. </span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Hire a food preparation service to do it for you, but make sure the food choices fit the rules and watch the sodium content.</span></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Pack your cooler with all the foods that you need for the day. Include a few extra snacks and carry extra protein powder and greens supplement in case your day runs longer than you plan. When you are headed out to run errands, take a day trip with the family, etc., pack your cooler with foods that will help you stay on track. </span></div></li>
</ul><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">It is critical that you have a plan. It is true – failing to plan is planning to fail. Each day you have endless opportunities to make your body worse or better. Which do you chose?</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Recommended Reading</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Protein and Kidney Function - <a href="http://www.johnberardi.com/articles/nutrition/kidney.htm">http://www.johnberardi.com/articles/nutrition/kidney.htm</a></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Master Your Metabolism - Jillian Michaels</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">The Metabolism Advantage - John Berardi</div>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.com0tag:blogger.com,1999:blog-4240209284066554259.post-55699021442964173092011-04-29T20:26:00.000-04:002011-04-29T20:26:47.296-04:00The Results You Reap are Directly Proportional to Your Efforts<div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Body transformation does not come easy. Change, in general, does not come easy. It is uncomfortable. It makes you feel uneasy. Change demands dedication and sacrifice. Change pushes you out of your comfort zone.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">If you want to transform your body, you have to put a demand on it that is greater than what it is accustomed to; a demand that is out of your comfort zone. You have to train hard. You have to give 100 percent of everything you have to give to your workout - to yourself. You have to breathe heavy, sweat, and lift heavy (yes, ladies, you too).</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">Getting out of your comfort zone does not only apply to the effort you bring to each and every workout session, it applies to changing your lifestyle habits as well. You may have to get up earlier to fit in your workout. You may have to sacrifice lunch with co-workers a few times a week to fit in your workouts. You may have to give up some TV time to prepare your foods for the next day. Changing your daily routine can be uncomfortable, but the results are worth it.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">I cannot guarantee that you will succeed, but I can guarantee that you will not be successful if you do not make the effort and get uncomfortable. If you do not put in the effort, if you keep doing what you have been doing, you will be left with what you have. The results you reap will be directly proportional to your efforts - directly proportional to how far you step outside of your comfort zone.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: inherit;">“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” - Brian Tracy</span></div>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.com0tag:blogger.com,1999:blog-4240209284066554259.post-78702885974567054162011-04-25T08:39:00.005-04:002011-05-18T15:37:24.335-04:00<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit; font-size: 9pt;">“Success is not final, failure is not fatal: it is the courage to continue that counts.” - Winston Churchill</span></div>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.com0tag:blogger.com,1999:blog-4240209284066554259.post-31598740462130831092011-04-19T17:01:00.003-04:002011-04-26T15:49:39.543-04:00Determine Your Destination<span style="font-family: walter turncoat, "Times New Roman", serif;">You have the ability to create yourself. Goal setting is critical to this process and to your success. Transformation is not a passive process. It takes effort and involves looking inward. Determine what you want, why you want it, and what you need and are willing to do to reach your goals.</span><br />
<span style="font-family: walter turncoat, "Times New Roman", serif;">Use the acronym SMART and the questions below to guide you in your goal setting process.</span><br />
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<span style="font-family: walter turncoat, "Times New Roman", serif;"><strong><span _mce_style="text-decoration: underline;" style="text-decoration: underline;">S</span></strong>pecific: Clearly defined goals give you a destination and a driving force – your why, your motivation, and your inspiration. </span><br />
<ul><li><span style="font-family: walter turncoat, "Times New Roman", serif;">What are the core values that drive you?</span></li>
<li><span style="font-family: walter turncoat, "Times New Roman", serif;">What exactly do you want to accomplish and why?</span></li>
<li><span style="font-family: walter turncoat, "Times New Roman", serif;">What do you want to look like?</span></li>
<li><span style="font-family: walter turncoat, "Times New Roman", serif;">How do you want to feel?</span></li>
<li><span style="font-family: walter turncoat, "Times New Roman", serif;">What do you want to wear?</span></li>
<li><span style="font-family: walter turncoat, "Times New Roman", serif;">How do you want other people to respond to you?</span></li>
</ul><span style="font-family: walter turncoat, "Times New Roman", serif;"><span _mce_style="text-decoration: underline;" style="text-decoration: underline;"><strong>M</strong></span>easurable</span><br />
<ul><li><span style="font-family: walter turncoat, "Times New Roman", serif;">What is your definition of success?</span></li>
<li><span style="font-family: walter turncoat, "Times New Roman", serif;">How will you know when you reach your goal?</span></li>
</ul><span style="font-family: walter turncoat, "Times New Roman", serif;"><span _mce_style="text-decoration: underline;" style="text-decoration: underline;"><strong>A</strong></span>ttainable: Make a plan.</span><br />
<ul><li><span style="font-family: walter turncoat, "Times New Roman", serif;">How are you going to reach your goal?</span></li>
<li><span style="font-family: walter turncoat, "Times New Roman", serif;">What behaviors/habits do you need to change or implement to achieve your goals?</span></li>
<li><span style="font-family: walter turncoat, "Times New Roman", serif;">What obstacles do you anticipate and how are you going to get over them?</span></li>
<li><span style="font-family: walter turncoat, "Times New Roman", serif;">What sacrifices do you have to make?</span></li>
<li><span style="font-family: walter turncoat, "Times New Roman", serif;">What sacrifices are you not willing to make? Will this keep you from reaching your goal?</span></li>
</ul><span _mce_style="text-decoration: underline;" style="text-decoration: underline;"></span><span style="font-family: walter turncoat, "Times New Roman", serif;"><span _mce_style="text-decoration: underline;" style="text-decoration: underline;"><strong>R</strong></span>ealistic: Make sure your goal reflects your optimal self for the time and energy you have to dedicate to achieving it.</span><br />
<ul><li><span style="font-family: walter turncoat, "Times New Roman", serif;">Are you willing and able to execute the plan in the previous step? If the answer is no, rework your goal. If you are answer is yes, your goal is realistic.</span></li>
<li><span style="font-family: walter turncoat, "Times New Roman", serif;">Is your goal healthy?</span></li>
</ul><strong></strong><span style="font-family: walter turncoat, "Times New Roman", serif;"><strong><span _mce_style="text-decoration: underline;" style="text-decoration: underline;">T</span></strong>ime Bound: Without a deadline, your goal lacks accountability. </span><br />
<span style="font-family: walter turncoat, "Times New Roman", serif;">Set regular deadlines, as well as a final deadline, and benchmarks to keep yourself on track. If you are ahead of schedule, adjust your goal to be more aggressive. If you are behind schedule, revisit your plan and make some adjustments. If you can honestly say you are doing everything you need to, rework your goal.</span><br />
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<span style="font-family: walter turncoat, "Times New Roman", serif;"> “Life isn't about finding yourself. Life is about creating yourself<strong>.”</strong> - George Bernard Shaw</span>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.com0tag:blogger.com,1999:blog-4240209284066554259.post-31261668442350331022011-04-14T23:10:00.003-04:002011-04-26T15:44:22.640-04:00<span class="Apple-style-span" style="font-family: walter turncoat, "Times New Roman", serif;">"Don't let the fear of striking out hold you back." - Babe Ruth</span>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.com0tag:blogger.com,1999:blog-4240209284066554259.post-69306192837380333622011-04-11T13:13:00.006-04:002011-04-26T15:46:29.939-04:00Act as if You are Fit<span class="Apple-style-span" style="font-family: walter turncoat, "Times New Roman", serif;">Act as if you are fit, whether you are or not.</span><br />
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<span class="Apple-style-span" style="font-family: walter turncoat, "Times New Roman", serif;">Here come the clichés:</span><br />
<div class="MsoNormal" style="margin-left: 0.5in;"><span class="Apple-style-span" style="font-family: walter turncoat, "Times New Roman", serif;">Change your mind and your body will follow.</span></div><div class="MsoNormal" style="margin-left: 0.5in;"><span class="Apple-style-span" style="font-family: walter turncoat, "Times New Roman", serif;">You have to believe it to be it.</span></div><div class="MsoNormal" style="margin-left: 0.5in;"><span class="Apple-style-span" style="font-family: walter turncoat, "Times New Roman", serif;">Attitude drives behavior.</span></div><div class="MsoNormal" style="margin-left: 0.5in;"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: walter turncoat, "Times New Roman", serif;">These statements may be cliché, but they are true. The mind-body connection is incredibly powerful. You have to believe in yourself, in your deservingness, and your ability to achieve your goals. If you change your mindset and start thinking of yourself as a fit individual, you will start making decisions as if you are a fit individual – making it to your workouts and giving 100% of what you have to give to each workout, selecting foods that support your health and fitness goals, dressing in clothing that flatters your body, etc.</span></div><div class="MsoNormal" style="margin-left: 0.2in;"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: walter turncoat, "Times New Roman", serif;">It is just as important to transform your mind, as it is to transform your body. This involves getting rid of head trash – thoughts that are self-deprecating and self-defeating. From this moment on, think of yourself as a confident, empowered, and capable individual determined to reach your goals. </span><br />
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<div align="center" class="MsoNormal" style="font-family: Times; margin-left: 0.2in; text-align: center;"><div style="margin: 0px;"><span style="font-family: "Lucida Calligraphy";"><br />
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<span style="font-family: "Lucida Calligraphy";">“The way you exist in your body comes from your mind first.”</span></div></div><div align="right" class="MsoListParagraph" style="font-family: Times; text-align: right; text-indent: -0.25in;"><div style="margin: 0px;"><span style="font-family: "Lucida Calligraphy";">–<span style="font-family: "Times New Roman";"><span class="Apple-style-span" style="font-size: small;"> </span></span></span><span style="font-family: "Lucida Calligraphy";">Kate Donovan</span></div></div></div>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.com0tag:blogger.com,1999:blog-4240209284066554259.post-58762965701581874552011-03-31T23:54:00.005-04:002011-04-20T21:55:48.301-04:00Quote of the Week<span class="sqq">“How different our lives are when we really know what is deeply important to us, and keeping that picture in mind, we manage ourselves each day to be and to do what really matters most." - Stephen Covey</span>Trainer Tiffanyhttp://www.blogger.com/profile/00845783582789614816noreply@blogger.com0