Less than a week!!!!

Less than a week and Win at Losing 2011 starts! Wednesday, January 5 is the beginning of a new start. Will you be joining us?

Win at Losing is a 12 week weight loss competition for friends and family. Email or call me with any questions.

Phone: 616-688-5194
Email: mvandam@allcom.net

Only Two More Weeks....

Happy Holidays! Only three more days till Christmas. Are you enjoying the holidays so far? I don't know about you but I have enjoyed all the holiday goodies: sugar cookies, fudge, peanut butter blossoms, and mini chocolate cheesecakes. Which is why I am so thankful that Win at Losing 2011 is starting in two weeks, Wednesday, January 5.

Are you looking for a friendly weight loss competition? If so, this is just for you. The cost to join is $30. You set your own weight loss goal (has to be at least 5% of your weight)and if you meet your own goal you get back $20. The remaining $10 goes into the pot. The winner of 2010 won over $300 and lost a great amount of weight! The competition last for 12 weeks. You could be looking and feeling great just in time for spring.

Are you interested in joining? Do you know of any of your friends or family members that may be interested in joining? If so, send me an email(mvandam@allcom.net) and let me know.

Enjoy your holiday parties! MERRY CHRISTMAS TO YOU ALL!!

Win at Losing 2011

Can you believe it is December 1st already? Only 31 more days till 2011.

During the next 31 days I am sure we all have several holiday parties to attend. And with holiday parties comes a lot of good fun and sometimes some alcohol. Most of us put on a few pounds during this season without even paying attention because we are so busy.

Is your New Year's Resolution to lose some weight? Has it been on your list for the past few years? Well 2011 can be your year to reach that goal. How??? Join my 12 week weight loss competition, Win at Losing 2011.

Following is some info regarding the competition:
1. The competition will start on Wednesday, January 5 and will end on Wednesday, March 30.

2. You set your own weight loss goal. The only requirement is that you have to lose at LEAST 5% of your body weight.

3. This competition is for anyone that wants to join.

4. The cost is $30 to join. You will get back $20 if you reach your goal that you set for yourself. The remaining $10 goes into the pot. If you do not reach your goal the entire $30 goes into the pot.

5. Everyone is given a free piggy pass. This can be used if you gain weight any week of the competition.

6. There will be ways to earn additional piggy passes throughout the 12 week competition.

7. If you gain weight you need to pay a $2.00 fee if you have already used your piggy pass.

8. All contestants need to report their weight loss or gain by 3:00 on Wednesday to the Gatekeeper. If you fail to report by 3:00 you will be charged a $3.00 fee.

9. There are daily postings on this blog to help you along the way. The postings will vary from healthy recipes to exercise tips.

10. All information reported to the Gatekeeper is kept confidential.

If you are interested in joining or would like more details please email me at mvandam@allcom.net.

I look forward to hearing from you!

ENJOY YOUR HOLIDAY!!!

Week 12 - Grand Finale!!!

First of all, congratulations to all the contestants for giving it their all the past 12 weeks!

The final results are in and the biggest loser is Cadence Seeley with a total loss of 12.61%!!! AWESOME JOB CADENCE! First place winnings (if all fees are collected) is $320.80.

Second place goes to Amber Cook with a total loss of 12.50%!!! GREAT JOB AMBER!!! Second place winnings (if all fees are collected is $80.20.

Third place goes to Beth Wedeven with a total weight loss of 11.96%!!! NICE WORK BETH!!!

The top three contestants were the only three contestants to meet their personal goals. Good Job!!!

Overall as a whole group we lost 130 pounds! That is a fantastic weight loss for a group of 13 people!!!

I am sad to report that the total amount of fees due is $71. I will be emailing a list of the total fees due. If it makes anyone feel better I owe fees as well.

I hope you all enjoyed this 12 week competition. I know I really enjoyed being the gatekeeper and even though I did not reach my goal this is the best I have done at losing weight! This competition has been a blessing to me and I hope to you as well!

Don't forget I will be starting my second weight loss competition on Wednesday January, 5. I am looking forward to a second chance at getting some of my $ back and losing a few more pounds!

HAPPY THANKSGIVING TO YOU ALL!!! Remember to enjoy it and PIG OUT!!!

Stability Ball Workout - Wall Up

Wall-Up

Have a ball with this quickie workout routine to cinch and sculpt your sexiest belly ever.


What You'll Need: A stability ball and a wall

Targets: Abs and obliques

Place stability ball about 2 feet in front of wall.
Lie faceup on ball with lower back on its center, knees bent 90 degrees, feet flat on wall, calves parallel to floor.
Put hands behind head, elbows out to sides. Crunch up; lower. Do 10 reps.

Egg Sandwich

Ingredients
2 strips turkey bacon
1 1/4 cups egg whites
4 slices whole-grain bread, toasted
1/2 cup shredded nonfat cheddar cheese
1 1/4 cups diced, seeded plum tomatoes
Salt and cracked black pepper to taste
Cooking oil spray

Directions
Microwave the turkey bacon strips for 3 minutes or until crisp. Set aside.

Whisk together the egg whites, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture. Cook and stir about 1 1/2 minutes or until the egg whites are set.

To serve: Spoon the egg whites on the toast. Top with cheese, turkey bacon, and diced tomatoes.

Nutrition Facts
Nutrition facts per serving:
Servings Per Recipe 2 servings
Calories 338
Total Fat (g)5
Saturated Fat (g).5
Carbohydrate (g)47
Fiber (g)7
Protein (g)34
Vitamin A (DV%)0
Vitamin C (DV%)0
Calcium (DV%)0
Iron (DV%)0
*Percent Daily Values are based on a 2,000 calorie diet

TGIF

AND IMAGINE
Recall the things that have held you back. And imagine how you now
can get beyond them.
Think of the problems that have frustrated you so. And imagine how
you can now rise above them.
Look at how far you've come. And imagine how far you can now go.
Think of all that you've learned. And imagine what you can now do
with that knowledge.
Consider all you've done in the past year. And imagine what you'll
now be able to do.
You're now in a better position than ever to imagine the very best.
And what you can imagine will lead to what you can be.

-- Ralph Marston

This and That Thursday

So...only 6 more days till the last weigh in? Are you working harder this week than any other week? I am....I have four pounds to lose in one week to meet my goal. I hope you are doing all you can to shed your last few pounds.

With my first weight loss competition coming to an end I would love to hear some feedback from you.

Did this competition help you stay on track?
Did you change any bad habits?
Did you enjoy the competition?
Would you join another 12 week competition in 2011?
Would you change anything about the competition?
Was the blog helpful?
Do you know of any other friends or family members that would enjoy this kind of competition?

My goal is to have another 12 week weight loss competition starting in January 2011. I have a few more pounds to lose and this competition gave me a reason to stay focused. I hope to have more than 13 contestants in 2011. Please let me know if you are interested in joining again in 2011.

Thanks for any feedback you can give me! Again, Good luck this week!!

Week 11 Results

CONGRATULATIONS to all the contestants this week! We were all losers this week and as a group we lost a total of 18.6 pounds. YEAH a week in the double digits!!! Keep up the good work! As you all know there is only ONE more week.

The top three contestants for week 11 are as follows:
1. Cadence Seeley with a loss of 2.03%.
2. Beth Wedeven with a loss of 1.49%.
3. Wyndi Moore with a loss of 1.43%.

High Fives go out to Beth Wedeven and Cadence Seeley who both met their goal this week!

Again there is a change in the leader board:
1. Cadence Seeley with a total loss of 10.92%.
2. Beth Wedeven with a total loss of 10.45%.
3. Amber Cook with a total loss of 9.53%.

Remember a lot can happen in a week. Give it your all and work you butt off!!!

GOOD LUCK TO YOU ALL!!! May the biggest loser win!!!

Week 10 Results

WOW...anything can happen in this competition! There is a whole new leader board after week 10. The top three contestants after week 10 are as follows:

1. Beth Wedeven with a total loss of 8.95%
2. Cadence Seeley with a total loss of 8.89%.
3. Amber Cook with a total loss of 8.55%

Remember only the top TWO spots are paid out!!

Overall week 10 was a good week as a whole. The top three contestants this week are:
1. Kerri Woolverton with a loss of 1.24%
2. Wyndi Moore with a loss of 1.18%
3. Cadence Seeley with a loss of 1.12%

As a group we lost 6 pounds.

Congratulations to you all for making it to week 10. Only two more weeks! Time is going by fast. So far no one has reached their goal. Remember if you do not reach your goal you will not receive any $$ back. Which means if no one reaches their goal the pot will be $390 plus all the fees that are due. First place will be over $312 (IF no one reaches their goal.)

Maybe this will give you some incentive to work really hard the next two weeks. A?s you can see by the leader board ANYTHING can happen. If you do not reach your goal I hope you are still proud of yourself for losing what you have lost. I also hope this competition has made you more aware of your eating and exercising habits.

GOOD LUCK to you ALL!!! I hope we are all big losers for week 11!!!

Chicken Taco Salad

Chicken Taco Salad
Ingredients
3/4 cup chopped onion
1 1/2 cups (8 ounces) diced cooked chicken breast
5 ounces (one 8-ounce can) canned pinto beans -- rinsed and drained
1/2 cup water
1 1/2 teaspoons taco seasoning mix
4 cups shredded lettuce
2 cups chopped fresh tomato
1/2 cup chopped green bell pepper
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
1 1/2 cups (1 1/2 ounces) Corn Chex
3/4 cup chunky salsa
6 tablespoons Land 0 Lakes fat-free sour cream

1. In a large saucepan sprayed with olive-flavored cooking spray, brown onion. Stir in chicken pinto beans, water, and taco seasoning. Mix well to combine. Lower heat. Simmer 10 minutes, stirring occasionally. Meanwhile, in a large serving bowl, combine lettuce,tomato, and green pepper. Spoon hot chicken mixture over lettuce mixture. Top with Cheddar cheese and Corn Chex. Toss gently to combine. For each serving, place about 2 cups mixture on a plate and top with 2 tablespoons salsa and 1tablespoon sour cream.

Per serving: 232 Cal, 4g Fat, 22g Pro, 27g Carb, 344mg Sod, 5g Fib

Serves 6

TGIF

I have to exercise in the morning
before my brain figures out what I'm doing.
-Marsha Doble



Health is like money,
we never have a true idea of its value until we lose it.
-Josh Billings

This and That Thursday

Weight Loss Tips: 10 Ways to Increase Your Metabolism

Weight Loss Tip #1: Maximize Your MuscleMuscles are fat-burning furnaces, so be sure to do enough resistance training to build and maintain them (these fast workouts tone your whole body in 30 minutes), and follow your workout with a healthy meal or snack that contains protein, carbohydrates and fat. Building new muscle raises your Resting Metabolic Rate (RMR) so you'll burn more calories every day.

Weight Loss Tip #2: Don't Forget Cardio
Cardio improves definition and burns the fat that covers your muscles, especially belly fat. Combining regular aerobic exercise with strength training will give you the slimming effect you've been going for. After all, toning without cardio is like building a house on a weak foundation.

Weight Loss Tip #3: Never Skip Meals
Eat six small meals a day to avoid blood-sugar spikes and minimize urges to binge. Try to schedule meals at the same time each day. If you feed yourself well throughout the day, you'll learn to understand when your body truly needs food. You can't starve yourself and expect to make good choices at the next meal.

Weight Loss Tip #4: Get Real
Fuel your body with wholesome, nutritious foods, and limit your intake of refined carbs (anything sugary or white-flour based). To maximize the calories burned through digestion and stave off hunger, get plenty of complex carbs (fruits, vegetables and beans) and eat a little protein with every meal. It doesn't need to be meat; nuts, lowfat dairy, tofu, and beans are all good vegetarian protein sources.

Weight Loss Tip #5: Sleep Tight
Try to get 7-8 hours of sleep every night. A recent study from Case Western Reserve University found that, on average, women who sleep for 5 hours or less per night are 32 percent more likely to gain weight and 15 percent more likely to be obese than those who get at least 7 hours.

Weight Loss Tip #6: Drink More Water
In a small German study, subjects who drank 16 ounces of water at a time experienced a 30 percent increase in metabolic rate during the following hour, burning an extra 24 calories. The researchers recommend cool water because the body expends extra calories warming it up to your body temperature.

Weight Loss Tip #7: Focus On Your Assets
Playing up your favorite body parts can boost your confidence and draw attention away from spots you want to minimize. Sculpting your shoulders, arms, chest, and back, for example, can help balance heavier hips so you look more proportionate. Plus, you'll be firmer all over.

Weight Loss Tip #8: Eat Until You’re Full
Undereating causes your metabolic rate to drop and your body to hold onto fat. Most nutrition experts recommend that the average, active woman consume at least 1,800 calories daily. But watch out for underestimating the calorie count of "healthy" foods.

Weight Loss Tip #9: Control What You Can
Keep stress levels in check by managing your time, focusing on the present and not over-committing. Many studies have found a link between high levels of stress and weight gain.

Weight Loss Tip #10: Step on the Gas
Alternate the speed and intensity of any cardio workout routines to stoke your fat burners. For instance, if you're walking, do a few minutes at a moderate pace, then speed-walk or jog for a few minutes; repeat. If you're running, go for a few minutes, then sprint for a minute and repeat.

Week 9 Results

YEAH!!!! I am happy to report that we as a group are back on track!!! Our group lost a total of 8.5 pounds this week! I think this is great especially with this past weekend being Halloween.

The top three losers for Week 9 are:
1. Kerri Woolverton with a loss of 1.62%
2. Cadence Seeley with a loss of 1.47%
3. Beth Wedeven with a loss of 0.97%

The top three contestants after Week 9 are:
1. Amber Cook with a total loss of 8.23%
2. Beth Wedeven with a total loss of 7.97%
3. Cadence Seeley with a total loss of 7.77%

Can you believe there is only 3 more weeks??? Keep up the good work!

Jiggle Free Arms

Weighted Punch
Fitness Focus: Shoulders, biceps

Stand with feet hip-width apart, holding a 1- to 2-pound weight in each hand, fists in front of your face, palms facing each other.

Without moving your left fist, punch your right fist up as high as possible without locking your elbow.

Quickly pull right fist back to starting position as you simultaneously punch your left fist upward.

Continue alternating for 60 seconds; start slowly and gradually increase speed until you're moving as fast as you can.

Win at Losing 2011

Can you believe there is only two months before January 1, 2011?? I am looking forward to the holiday season. But with the holiday season usually brings bad eating habits and some weight gain.

Americans typically gain 3 - 5 pounds or more during the winter holiday season. From the feasts of Thanksgiving, Chanukah, and Christmas right through to the last drop of champagne at New Years healthy, sensible eating habits are forgotten. Exercise routines are often disrupted with friends and family visits and travel. This excess weight puts an extra strain on the heart and joints. Every extra pound of weight forces the heart to work that much harder. If the heart has to pump harder the blood pressure will go up.

Are you one of these typical Americans? Was one of your New Year's Resolution for 2010 to lose weight? Did you meet that goal?

Do you want to lose weight in 2011? Do you want to change your life to a healthy lifestyle?

If you answered yes to the questions above I have the thing for you! Join our three month weight loss competition, Win at Losing 2011. What is Win at Losing 2011? It is a friendly, fun, three month weight loss competition for friends and family.

Currently we are in the middle of Win at Losing 2010. There is currently 13 contestants and as a whole group we have lost 85 pounds. If you are interested and what more details please check out the following blog: www.winatlosing2010.blogspot.com.

If you are interested in joing after the holidays please let me know. You can email me at mvandam@allcom.net.

Spread the word!!!

Happy Halloween!!!

These healthy lanterns sport their own spoon stems for scooping up the refreshing fruit salad filling.

Ingredients
Navel orange
Canned or fresh fruit salad

Instructions
To make one lantern, use a small knife to slice the top off a navel orange and cut around its interior to hollow it out. Scoop out the orange segments, chop them, and mix them with canned or fresh fruit salad.

Carve small facial features in one side of the orange, then cut a slit in the lid to accommodate the handle of a green plastic spoon. Fill the lantern with fruit salad. Insert the spoon and set the lid in place.


Carrot Finger Food

Ingredients
vegetable dip
4 long carrots
1 medium carrot
softened cream cheese
sliced-almond
baby carrots

Instructions
To prepare them, just fill a serving bowl with your favorite vegetable dip. Wash and peel 4 long carrots for fingers and 1 medium carrot for a thumb.

With a paring knife (a parent's job), cut a flat, shallow notch in the tip of each carrot. Then use a dab of dip or softened cream cheese to glue a sliced-almond fingernail atop each notch.

Stick the fingers in the dip, as shown, and serve with plenty of peeled baby carrots for dipping

Slim Down Saturday

Workouts That Blast Calories

Big Burners: 400 to 500+ per hour
Elliptical Training: Burns 575
Mountain Biking: Burns 545
Circuit Training (hard, with some cardio between sets): Burns 510
Cross-Country Skiing (moderate): Burns 510
Rowing (moderate, stationary machine): Burns 450
Swimming (freestyle laps, easy): Burns 450

Steady Scorchers: 300 to 400 per hour
Weight Lifting (dumbbells or machines): Burns 385
Hiking (without a pack): Burns 385
Walk-Jog Intervals: Burns 385
Body-Sculpting Class: Burns 350
Kayaking: Burns 320
Jazz Dance: Burns 305
Power Walking (very briskly, 4 mph): Burns 320

Easy Slimmers: 150 to 300 per hour
Flamenco, Belly, or Swing Dancing: Burns 290
Shooting Hoops: Burns 290
Golfing (walking and carrying clubs): Burns 290
Rebounding (jogging on a mini tramp): Burns 290
Water Aerobics: Burns 255
Tai Chi: Burns 255
Brisk Walking: (3.5 mph) Burns 245
Pilates (general mat workout): Burns 160
Yoga (Hatha): Burns 160

TGIF

After dinner, rest awhile, after supper, walk a mile.
Arabic Proverb



The belly is ungrateful--it always forgets we already gave it something.
Russian Proverb

This and That Thursday

5 Common Calorie Myths Busted

MYTH: Mile per mile, running and walking burn the same. Not even close. "Running is a more energetic activity, because you're jumping off the ground with each stride," says David Swain, PhD, a professor of exercise science and director of the Wellness Institute and Research Center at Old Dominion University in Norfolk, Virginia. Per mile, running burns about twice as many calories.

MYTH: You need to stay in the fat-blasting zone to slim down. "Women think low-intensity exercise burns the fat from their hips. That's not the case," says FITNESS advisory board member Annette Lang, a New York City?based private trainer and owner of Annette Lang Education Systems. "If you work out easy for 15 minutes and burn 100 calories, 75 percent may be from fat. If you work out really hard for 15 minutes and burn 200 calories, only 50 percent may be from fat, but you've burned more fat overall and twice as many calories."

MYTH: You can't trust those numbers on the treadmill. Years ago, the calorie-burn indicators on some popular gym machines were reported to be notoriously inaccurate. "These days, they do a pretty good job," says metabolism researcher Gary Hunter, PhD., of the University of Alabama at Birmingham, "especially if you program in your weight."

MYTH: You burn more in the cold. It's true that you incinerate calories when you're shivering. But once you warm up during your workout, you won't use more energy just because it's chilly outside.

MYTH: High-calorie-burning exercises are best. "For many women, what burns the most is the activity they can sustain for a long time, like power walking, hiking, or bicycling," says Ainsworth.

Week 8 Results

WOW what happened during week 8???? I am bummed to report that as a group we gained 3 pounds....total opposite way of what our goal is!!

Maybe it is the fact that Halloween is this weekend and we have been eating all the great candy we have in our homes for the Trick or Treaters.

Maybe it is because some of us have given up?

Maybe it is because we all have PMS this week??

or Maybe some of us are in a rut and don't know how to get out??

What ever it may be I hope we turn it around and end this competition on a strong note.

The top three losers this week are as follows:
1. Melissa Van Dam with a loss of 2.17%
2. Cadence Seeley with a loss of 0.73%
3. Wyndi Moore with a loss of 0.70%

Overall the top three contestants for week 8 are as follows:
1. Amber Cook with a total loss of 8.55%
2. Beth Wedeven with a total loss of 7.00%
3. Melissa Van Dam with a total loss of 6.39%

DON'T GIVE UP!!!!! This is still anyone's competition. A LOT can happen in the next FOUR Weeks. That's right...we only have FOUR more weeks to shed the pounds before the holidays!

GOOD LUCK TO EVERYONE! I hope we are all LOSERS next week!!!

Curtis Stone's 60 Cal Cupcakes

Ingredients:
5 organic egg whites
Pinch of salt
3 tablespoons honey
2 teaspoons vanilla extract
¼ cup nonfat Greek yogurt
½ cup whole wheat flour
1 teaspoon baking powder

For the frosting
1 cup nonfat cream cheese, at room temp
1 cup fresh raspberries
Fresh raspberries to garnish

Instructions:
1. Preheat the oven to 325F.
2. Place the egg whites in a large bowl and using a handheld mixer whip the whites on
medium speed for 3 to 4 minutes or until the whites begin to lighten up and hold their
shape.
3. Increase speed to high and whip in the salt and honey until the whites hold a soft peak,
then add the vanilla extract.
4. Fold in the yogurt.
5. In a separate medium mixing bowl combine the flour and baking powder and mix well.
6. Sift the dry ingredients into the egg whites a little at a time, gently folding them in with a
rubber spatula.
7. Once fully incorporated, scoop the batter into cupcake tins lined with cupcake papers.
8. Bake the cupcakes for 15 to 20 minutes or until they have colored and gently spring back
when pushed with a finger.
9. Remove from the oven and cool the cupcakes at room temp.
10. While the cupcakes are baking, puree the raspberries in a blender until smooth.
11. Pass through a fine mesh strainer into a small saucepot and cook over medium heat for
5 to 7 minutes or until the puree reduces slightly.
12. Cool completely.
13. Place the cream cheese into a medium mixing bowl and fold the puree into the cream
cheese until fully mixed.
14. Once cupcakes are cool, spread a little of the berry frosting over the cupcakes, garnish
each with one raspberry and serve.

Makes 14 Cupcakes (1 Per Serving)

Nutrition Facts:
Calories 60; Total Fat 0g; Sat Fat g 0g; Cholesterol 5mg; Sodium 190mg;
Total Carb 10g; Dietary Fiber 1g; Sugar 4g; Protein 5g

TGIF

Start doing what's necessary, then do what's possible, and suddenly you'll be doing the impossible!

This and That Thursday

Can you believe we only have 5 more weeks till the end of this competition???

So....are you doing as well as you thought you would? Is this competition helping you to stay on your diet? Would you do another competition?

I hope to reach my goal by the end of this competition. If I do reach my goal I still have more than 5% of my body weight to lose. I plan on starting another 12 week competition after the holidays. Hopefully, we are successful at keeping off what we lost during the holidays.

As you all know the last day of this competition is Wednesday, November 24. The day before we all feast on Thanksgiving dinner....YUMMY!!!

I plan on starting another 12 week competition, Win at Losing 2011, on Wednesday, January 1st.

I would love to hear from you if you would be interested in joining another competition. I would also love to hear if you have any suggestions or ideas for the second competition.

So far I would make the following two changes:
1. You need to report your weight loss or gain to the gatekeeper no later than 5:00 PM on Wednesday.

2. Last day of the month all fees incurred are due to the gatekeeper.


Do you feel the fees are to high or to low?
Do you feel the entry fee is to high or to low?
Do you think one piggy pass is enough?
Do you know anyone else that may want to join this competition?

I would love to hear from you!

Week 7 Results

Congratulations to all of you that were losers this week!!! We have only 5 more weeks till the we find out the biggest loser!

The top three contestants for Week 7 are as follows:
1. Kerri Woolverton with a loss of 1.23%
2. Jodi White with a loss of 0.89%
3. Amber Cook with a loss of 0.65%

The overall leader board has changed as well:
1. Amber Cook with a total loss of 8.23%
2. Beth Wedeven with a total loss of 7.49%
3. Cadence Seeley with a total loss of 5.57%

Overall we lost a total of 2.8 pounds as a group for week 7. Hopefully, week 8 we can double if not triple this number.

Don't give up....this is still any one's game. A lot can happen in the next five weeks.

Good Luck Everyone! Stay away from the Halloween Candy!!!!

Tuesday's Health Tip

Do eat frozen fruit juice bars; don't eat ice cream.

Regular ice cream may be a rich, decadent spoonful of happiness, but it also packs about 267 calories per cup. Instead, save calories and fat by reaching for a frozen fruit juice bar with about 61 calories. Another yummy ice cream alternative is pudding (no sugar added) with about 81 calories.

TGIF

Only One Pound

Hello, do you know me?
If you don't, you should. I'm a pound of fat,
And I'm the HAPPIEST pound of fat that you would ever want to meet.
Want to know why?
It's because no one ever wants to lose me;
I'm ONLY ONE POUND, just a pound!
Everyone wants to lose three pounds, five pounds, or fifteen pounds, but never only one.
So I just stick around and happily keep you fat.
Then I add to myself, ever so slyly, so that you never seem to notice it.
That is, until I've grown to ten, twenty, thirty or even more pounds in weight.
Yes, it's fun being ONLY ONE POUND OF FAT, left to do as I please.
So, when you weigh in, keep right on saying, "Oh, I only lost one pound."
For you see, if you do this, you'll encourage others to keep me around because they'll think I'm not worth losing.
And, I love being around you - your arms, your legs, your chin, your hips and every part of you.
Happy Days!!!
After all, I'm ONLY ONE POUND OF FAT!!!
- Author Unknown

This and That Thursday

Are You Guilty of These Diet Crimes?

The Night Eater
THE CRIME: You consume more than half your daily calories after 6 p.m. -- mostly through mindless munching in front of the TV. Because you scarf down so much at night, you're not hungry for breakfast or lunch the next day, causing your blood sugar to crash and your metabolism to slow. By the time you get home from work you're starving, and the bingeing starts all over again.

Your Rehab Plan
Eat every four hours. Even if you aren't hungry, try to have 300 calories in the morning to give you the energy you need to get through the day. Consume a healthy lunch of around 400 calories, followed by a small snack. "Regular meals keep your blood sugar stable, so you don't get the urge to inhale everything in sight at night," says Dawn Jackson Blatner, RD, a FITNESS advisory board member.

Set the dinner table. Research shows that we consume 163 more calories per day when we chow down in front of the TV. Sitting at the table forces you to pay attention to what's on your plate and how much you're eating.

Ask yourself what you're really hungry for. "If you've already eaten dinner, you aren't snacking because you need the calories," says Martin Binks, PhD, director of behavioral health and research at the Duke Diet & Fitness Center in Durham, North Carolina. You're probably eating for comfort. "Think about what can distract you from the urge to eat," Binks advises. "For instance, if you're bored, go for a walk. If you're lonely, call a friend."



The Social Snacker
THE CRIME: Whether it's doughnuts at the a.m. meeting, cake for your coworker's birthday, or mixed nuts at happy hour, you just can't say no to food in social situations. All that grazing adds up to a lot of extra calories. "There's always going to be a reason to go off your diet; the key is to recognize that doing so too often is what's packing on pounds," Binks says.

Your Rehab Plan
Focus on your goals. "Write down the top reasons you want to lose weight, and keep the list in your wallet. Read it over when you feel your motivation sagging," Dr. Beck says. "If your goals are in front of you, it makes it easier to stick to healthy habits."

Order smarter. Your best friend can put away a burger and fries without gaining an ounce. It's not fair, but eating like her isn't going to give you the body you want. Instead, follow the lead of other successful dieters, Dr. Beck suggests. "They know that portion control is key," she explains. "When everyone else at the table is having sundaes for dessert, they'll order just one scoop. This way, they won't feel deprived -- or guilty."

Allow for treats. Splurging once a week on coconut shrimp isn't going to derail your diet. "If you're on such a strict program that you can't eat anything extra at a party, that's just not reasonable," Dr. Beck says. "When your rules are too rigid, you set yourself up for failure."



The All-or-Nothing Dieter
THE CRIME: When you have the time, you stock the fridge with produce, lean protein, and low-fat dairy and work out five times a week. But as soon as life gets busy you skip the gym and order takeout. "You figure you've already blown your diet, so why bother trying at all?" says Jones.

Your Rehab Plan
Brainstorm a backup. "Just as it's important to have goals for eating and exercising when life is routine, you need a second set for those weeks when things get crazy," Binks explains. For instance, prepare for hectic times by circling healthy options on your take-out menus.

Remember, one slipup doesn't justify a crime spree. "If you ran a red light and got a ticket, would you break every other traffic law for the rest of the day?" Beck asks. Of course not. "Similarly, if you splurge on a piece of cake, don't use it as an excuse to eat whatever you want."

Make small changes. "Trying to revamp all your eating habits at once is overwhelming," notes Michelle Segar, PhD, a women's health behavior psychologist at the University of Michigan in Ann Arbor. Instead, take baby steps. Spend a few weeks focusing on the two habits you'd most like to improve, such as consuming more fruit and eating out less often. Once these become second nature, you'll find it easier to start making other tweaks.

Week 6 Results

Can you believe we are half way through this competition??? Only 6 more weeks to shed the pounds and reach your goal!!

It has been a very interesting first 6 weeks. We started off real strong with a weight loss of 34 pounds for week one. So far for week 6 we have lost a total of 6.6pounds. This total is due to change as I am still waiting for 4 contestants to report their weight loss or gain.

So far the top three contestants for week six are as follows:
1. Beth Wedeven with a loss of 1.44%
2. Melissa Van Dam with a loss of 1.08%
3. Amber Cook with a loss of 1.02%

Again we are half way through this competition and here are the leaders:
1. Amber Cook with a total weight loss of 7.58%
2. Cadence Seeley with a total weight loss of 7.05%
3. Beth Wedeven with a total weight loss of 7.00%

Here are some interesting facts:
1. There are only three contestants that still have their piggy pass.
2. There is only one contestant that has lost weight every week so far....CONGRATS Amber Cook!!!
3. 48.69% is the total group weight loss in week six. Our goal is 116.98%. Only 68.29% to go.
4. There has been $34 so far in fees. Don't forget to report your weight loss or gain before noon on Wednesday or it will cost you $3.00!!!
5. The pot has grown to $164. First place will win $131.20 and second place will win $32.80.

Good Luck to all of you during the next six weeks!

Tuesday's Health Tip

3 MENTAL TRICKS THAT SHED POUNDS

It's a Special Occasion
THE LOGIC: It's okay to indulge at restaurants and parties as long as you eat healthfully at home.
Special occasions feel like a time to relax the rules and enjoy yourself. The problem is, when you've got an "occasion" every other day -- whether it's a birthday party, working lunch, family event, happy hour, or restaurant outing -- they can't all be considered "special" anymore. If, like most Americans, you eat out a few days a week, the calories can really add up: Just one piece of bread with butter tacks on more than 100 calories per slice.

Change your mind: Approach each day, whether you're dining in or out, with the same nutrition goals. A study of members of the National Weight Control Registry revealed that people with this mind-set were one and a half times more likely to maintain their weight. The trick is to remember that it's never your last chance to indulge -- delicious food will still be available tomorrow and the day after that. Order the must-have appetizer this time and the fabulous dessert next time.

Just can't resist ordering all your favorites every time? Take a look at your regular diet: If all you eat is lackluster food (like frozen dinners, energy bars, and garden salads), no wonder you go nuts every time you go out. Replace some or all of your "diet" meals with real food -- take a healthy-cooking class, buy a new cookbook, or make a trip to a gourmet shop. Just including one nutritious but full-flavored item at each meal, like artisanal cheese or dark chocolate, can make you feel less compelled to "get it while you can" at restaurants and parties, says Stokes.



I Deserve It
THE LOGIC: With the day I've had, the world owes me a hot fudge sundae.
"Food provides a very basic, easily obtainable way to nurture and reward yourself, and delaying this gratification isn't easy," says Rick Temple, PhD, a psychologist who treats eating disorders at the University of South Florida Counseling Center in Tampa. The trouble is, we rarely nurture ourselves with broccoli: A classic study found that when an eating bout is triggered by emotions rather than by seeing or smelling food, you're less likely to take nutritional value into consideration.

Change your mind: Acknowledge all of your needs, not just the ones for instant gratification: "Yes, it's true, I deserve a sundae. But do I also deserve fat thighs and high cholesterol?" Next, grab a pencil and paper and list 10 inedible things that make you feel rewarded, or comforted, or indulgent or pampered, and pick one, suggests Gidus. Call your best friend, cuddle with a pet, or seduce your husband -- that's one thing we guarantee will be more satisfying than food.



It's No Fun Without Food
THE LOGIC: Movies just aren't the same without a family-size box of Sno-Caps.
It's amazing how many activities are paired with food -- candy at the movies, margaritas on date night, coffee and doughnuts while reading the Sunday paper. It becomes a classic Pavlovian response. "When you combine a certain pastime over and over with eating, you eventually stop listening to hunger or fullness cues and just eat on autopilot whenever you engage in that activity," says Tara Gidus, RD, a spokesperson for the American Dietetic Association in Orlando, Florida.

Change your mind: Disentangle food/fun associations by altering your routine, says Gidus. If your evening ritual is a bag of chips in front of the TV, relax instead with a book on the patio. "Just switching rooms or chairs can help break the pattern," says Gidus. Rather than dinner dates, plan active outings. And as for the movies, think about how much money you'll save just by avoiding the inflated concession-stand prices.

Supper for Saturday

Baked Chicken Fingers
Serves: 6
Prep Time: 10 minutes
Cook Time: 15 minutes

Nutrition Score per serving:
223 calories, 7 g fat, 16 g carbs, 24 g protein, .3 g fiber, 491 mg sodium

Ingredients
Cooking spray
1 cup plain bread crumbs
1 cup corn flakes or toasted rice cereal, crushed
2 T brown sugar
1 t salt
1/2: teaspoon black pepper
1/2 t curry powder (optional)
2 T olive or canola oil
1/2 cup all–purpose flour
3 eggs, beaten
1 to 2 pounds chicken breast tenders or boneless breasts, cut into 1–inch strips

Directions
Preheat oven to 375°F. Lightly spray a cookie sheet with cooking spray and set aside. Mix bread crumbs, cereal, brown sugar, salt, pepper, and curry (if using) in a large mixing bowl or casserole dish. Drizzle oil evenly over the breading, then mix in.
Arrange three shallow containers, one with the flour, one with the beaten eggs, and one with the bread crumb mixture. Individually dip chicken tenders into flour, then eggs (letting excess run off), then breading mixture. Arrange breaded chicken pieces on the cookie sheet.
Bake in the oven for 15 minutes, or until crisp and brown all over.Serve with mango ketchup (recipe below).

Mango Ketchup
Prep time: 5 minutes
Cook time: 12 minutes
1 tablespoon olive or canola oil
1 medium onion, finely diced
2 pounds ripe mango, peeled and diced into ¼–inch pieces
¼ cup fresh orange juice
1 tablespoon agave nectar or honey
Salt to taste
Freshly ground black pepper to taste
1 tablespoon seasoned rice wine vinegar
1/3 cup fresh lime juice (2 to 3 limes, squeezed)

Heat oil over medium heat in a medium saucepan. Add onion and cook, stirring, about 7 minutes, or until translucent but not browning. Add mango, orange juice, and nectar or honey to pan. Season with salt and pepper. Cook over medium heat, stirring occasionally, about 5 minutes more, or until thickened.
Remove from heat and stir in vinegar and lime juice, adding more to taste, if desired. Serve alongside chicken fingers warm or at room temperature.

TGIF

Discouragement
"If you've invested enough effort and energy to get discouraged, you're well on your way to success. Discouragement is a certain weigh station on the road to any worthwhile achievement.

If you know and care enough to be discouraged, you've made considerable progress. Learn what the discouragement has to teach you and then continue moving forward. It may seem as though you'll never make it, but in reality you're already there. Discouragement tempers and hardens you; it does not stop you.

Reflect on your discouragement and you'll discover that it is a result of your commitment. You've already invested your time, your effort, your life. Soon, you'll reap the full reward of that investment. Let discouragement spur you on.

Motivation is born of desire. The stronger the desire for something, the stronger the motivation.

Endeaver to keep the promises we make to ourselves... We deserve to be treated with the same love and respect that we would give to others....." (By CW on bootcamp buddies)

This and That Thursday

Do you feel like you are in a rut with your weight loss? Are you getting frustrated with the scale? Maybe you need to try something different. Check out one of the diets listed below:

The South Beach Diet
The South Beach Diet is a three-phase plan that starts with eating fewer carbohydrates, except for essential vegetables, while consuming lean protein. After about two weeks, dieters add in more complex carbohydrates including bread and chocolate. The basis of the diet is to teach which foods are nutrient dense and what are healthy portion sizes.

Example Of Foods To Consume: Phase 1: vegetables, eggs, cheese, nuts, beef, fish; Phase 2: reintroduce bread, cereal and potatoes

For More Information, Visit: www.southbeachdiet.com



The Zone
The Zone Diet consists of a balanced ratio of carbohydrates (40%), fat (30%) and proteins (30%) to achieve hormonal balance. The concept is to control your body's insulin production.

Example Of Foods To Consume: no foods are forbidden

For More Information, Visit: www.zonediet.com



Weight Watchers
Weight Watchers has expanded to consist of group sessions, personal consultants and online support. There are two plans to choose from: a Flex plan that lets a client eat the foods they want, but control the amount with a point system; or a Core plan that doesn't tally points, but consists of only nutritious food.

Example Of Foods To Consume: Depends on which plan is chosen

For More Information, Visit: www.weightwatchers.com


Glycemic Index
A diet that is often chosen by diabetics, the Glycemic Index, or GI Diet, ranks carbohydrates according to their effect on blood glucose levels. It promotes consumption of low GI carbohydrates because they keep blood glucose and insulin levels steady, rather than fluctuating throughout the day.

Example Of Food To Consume: certain fruits and vegetables; whole grains such as oats, barley, and bran; basmati rice; some pasta; quinoa; chick peas; plain yogurt; and skim milk

For More Information, Visit: www.glycemicindex.com

Week 5 Results

I am still waiting to hear the results from three contestants. So far, as a whole group we lost a total of 9 pounds.

The top three contestants for the week are as follows:
1. Cadence Seeley with a % loss of 2.17
2. Amber Neale with a % loss of 1.79
3. Carrie Seeley with a % loss of 1.65

Don't get discouraged. There is still 7 weeks left of this competition and a lot can happen in seven weeks.

There is a new leader this week, Cadence Seeley has taken her first place position back:
1. Cadence Seeley with a total weight loss of 7.05%
2. Amber Neale with a total weight loss of 5.84%
3. Amber Cook with a total weight loss of 5.61%

Mother nature is providing us with AWESOME fall weather this week. Get out there and enjoy it. Go for a run, go for a walk, ride your bike....EXERCISE!!!

GOOD LUCK!!!!

Tuesday's Health Tip

Moves to Beat Belly Fat for Good

Beginner: Step Hop
Targets: Abs, butt, legs

1. Stand with feet hip-width apart, knees slightly bent, hands on hips.

2. Step forward with right foot, then lift left knee to hip level as you hop straight up on right leg.

3. Land with feet together.

Do 16 reps, alternating sides.


Beginner: Lunge Twist
Targets: Abs, obliques, butt, quads

1. Stand with feet hip-width apart, knees slightly bent, elbows bent 90 degrees by hips.

2. Lunge forward with right leg and rotate torso and arms to right.

3. Rotate back to center as you quickly push off right foot to return to start.

Do 16 reps, alternating sides.

This and That Thursday

Here are eight of the reasons why it's better than going solo:

1. You've heard it before, but it's so true: There's nothing like good conversation to make a run fly by.

2. A partner can help troubleshoot your running form. Have him or her look at your stride and point out what you're doing wrong.

3. Partner running is safer. Particularly for women and during nighttime running, you're much less likely to encounter trouble if you have company.

4. Partners are good pacesetters. If you have a hard day planned, call Speedy. He or she will keep you honest. Likewise, if you want to be sure to run easy, set a running date with Slowpoke.

5. A partner is the perfect pick-me-up when you're bored with your running. Or with life, for that matter. If nothing else, you'll have someone to blab to about your problems.

6. If you're apt to miss running days for no good reason, a running partner will help. You won't want to disappoint a friend by being a no-show.

7. If you're tired of the same old running routes, a partner is sure to know some different ones.

8. Partners make great alarm clocks. If you've always wanted to do more morning runs, find a morning person to run with. Added benefit: You'll be better acclimated to those a.m. races once you've done some a.m. training.

Week 4 Results

YEAH to the following people for losing weight during week 4:
Amber Neale
Beth Wedeven
Jodi White
Kerri Woolverton
Wyndi Moore
Mary Tarchinski
Amber Cook

Top three losers for week 4 are as follows:
1. Amber Cook with a loss of 2.83%
2. Amber Neale with a loss of 1.47%
3. Beth Wedeven with a loss of 1.42%

Total group loss of 11.7 pounds.

There is a new leader in this competition.....Check out the overall standings:
1. Amber Cook with a total loss of 5.61%
2. Beth Wedeven with a total loss of 5.56%
3. Cadence Seeley with a total loss of 4.88%

YIKES...this week also resulted in the most of us gaining....4 contestants! Two contestants were able to maintain.

This week the most piggy passes were used as well.

NEW GOALS for next week for the WHOLE TEAM:
1. No weight gains
2. No piggy passes used

We had a strong start and every week we are getting worse. I hope we can have another total group loss in the 30s again before the end of this competition.

GOOD LUCK EVERYONE!

Slim Down Sunday

This is for all of you who work work sitting down for 8+ hours a day:

•Exercise One - Side Stretches: To help whittle your waist and keep your spine aligned and supple, side stretches are excellent exercises to do at your desk. With your arms raised over your head or akimbo with your hands on your hips, lean gently over to each side as far as you can safely go. Please use caution if your chair is unstable or if it is on wheels. You can do this a few times on each side at several times through out the day.

•Exercise Two - Arm Raises: In order to help protect against carpal tunnel syndrome, poor circulation, and weight gain, you should do arm raises several times a day. There are different methods of doing these simple exercises: raising your arms straight over your head, raising them to the sides, or even behind you. Each method works a different set of muscles, and all will temporarily increase your heart rate, keeping your metabolism revving.

•Exercise Three - Butt Squeezes: The easiest exercise that you can do at your desk is butt squeezes. You can even do them while you are on the phone or typing up a report. Simply squeeze and release your buttocks muscles several times. This is the number one exercise that will help prevent "office chair spread" of your hindquarters.

•Exercise Four - Leg Lifts: Of course, these are not the type of leg lifts that have you lying down on the floor and swinging your legs around. At your desk, you can easily straighten your knees and lift your legs out in front of you. You can also march with your feet in place. This will exercise the large muscles in your legs. For easy calf exercises, you can raise your feet up on the toes and lower them. Be sure to use your muscles when you do these exercises for maximum effect.

•Exercise Five - Stress Relievers: Many of the exercises already described here will really help to relieve the stress of your desk job. However, there are some other great stress relief exercises you can do at your desk.
Gently stretching your neck, or rolling your head around, will reduce neck and upper back stress. Lifting your arms in front of you and bending your hands up and down at the wrist will help to relieve the stress of typing and help prevent carpal tunnel syndrome.

As you spend year after year hunched over your desk for eight hours every day, you may find your muscles atrophying, and your hips and waist spreading. Not only can you help prevent that weight gain and loss of tone, but you can alleviate stress with these five quick exercises. Exercising at your desk only takes a few minutes, and will do your body and mind a world of good.

Apple Confit - Great Fall Dessert

Apple Confit

Sturdy apples are flavored with cinnamon and vanilla in this slow cooker apple compote. Top with low-fat vanilla ice cream and a sprinkling of toasted walnuts for dessert.

8 servings, about 1/2 cup each | Active Time: 15 minutes | Total Time: 2 1/4-4 3/4 hours

Ingredients
•3 pounds firm cooking/baking apples, such as Granny Smith, Northern Spy, Rome or Golden Delicious
•1/4 cup sugar
•1/4-1/2 teaspoon ground cinnamon
•1 teaspoon vanilla extract

Preparation
1.Peel the apples and slice 1/4 inch thick. (You should have about 9 cups.) Place the apples in a 4-quart or larger slow cooker. Add sugar and cinnamon to taste, and toss to coat well. Cover and cook until the apples are very tender and almost translucent, but not pureed, 2 to 2 1/2 hours on high or 4 to 4 1/2 hours on low. Stir in vanilla. Transfer to a bowl and let cool slightly. Cover and refrigerate until chilled.

Nutrition
Per serving : 98 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 26 g Carbohydrates; 0 g Protein; 4 g Fiber; 2 mg Sodium; 168 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 1/2 fruit

Tips & Notes
•Make Ahead Tip: Cover and refrigerate for up to 4 days.

TGIF

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.
~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

This and That Thursday

Satisfy your cravings between meals with these healthy, low-calorie snacks. Each snack is 150 calories or less.

Strawberries with Chocolate Sauce
1 cup strawberries drizzled with 2 tablespoons chocolate syrup

Beer and Nuts
12-ounce light beer and 12 pistachios


Chocolate Pudding
1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top



Healthy Cocktail
Nutrition Facts Per Serving: 136 calories, 0.19g protein, 10g carbohydrate, 0g fat (0g saturated), 0.05g fiber
Ingredients
1.5 ounces lemon/lime vodka
1.5 ounces lemonade
1.5 ounces pomegranate juice
4 ounces club soda

Week 3 Results

Another week completed! 8 more weeks to shed the pounds!

This week our group lost a total of 15 pounds. Hopefully next week we can beat this number by 5 pounds.

Following is the top three contestants for week #3:
1. Kerri Woolverton with a loss of 2.02%
2. Melissa Van Dam with a loss of 1.58%
3. Beth Wedeven with a loss of 1.40%

Following is the top three contestants overall:
1. Cadence Seeley with a total loss of 4.88%
2. Beth Wedeven with a total loss of 4.14%
3. Mary Tarchinski with a total loss of 3.05%

Over the past 3 weeks we have a group weight loss of 63 pounds! That is AWESOME!!!

We are heading into week #4 and I have a challenge for you. Challenge yourself this coming week. What do I mean by that? Set a goal for yourself for one week. Maybe that goal is one of the following:
1. Wake up by 6:00 every morning and exercise before work.
2. Eat vegetables every day.
3. Go to bed every night by 10:00 PM.
4. Give up pop or coffee.
5. Exercise every day for 30 minutes.
6. Do 50 sit ups every day.
7. Eat fruit every day.
8. Do 50 push ups every day.
9. Give up chocolate for a week.
10. No fast food for one week.

I would love to hear from you if you have taken up this challenge. And if so, what is your challenge for yourself?

Keep up the great work!

Tuesday's Health Tip

Breathe Deep and Feel Great

What if you could use your everyday breathing as a powerful tool to boost your energy and motivation? Breath is the key to increasing your energy and focus because it is the only way that you can bring oxygen into your body. Without enough oxygen, you become lethargic, tired, and depressed. With increased oxygen levels, you not only increase your energy but also dramatically improve your mood. You simply feel better.

The secret to making your breathing more effective is learning how to "belly breathe." People in India have been doing this for hundreds of years. Belly breathing is the primary foundation for yoga and it is easy to learn. You will love how it makes you feel.

The key to belly breathing is using your diaphragm, a dome-shaped muscle located under your lungs. When you draw it outward (pushing your belly forward), it opens your lungs, drawing in oxygen in. And when you push it inward by contracting your belly, you effectively move the used oxygen out of your lungs.

Try to use this type of breathing all day today, especially when you feel tired and lethargic.

Belly Breathing for Energy
1. Stand up straight with your shoulders pulled back and your chest pushed out.

2. Inhale through your nose for a count of 4 (make sure that your belly comes out), and hold for a count of 2.

3. Exhale through your mouth for a count of 5 (make sure that your belly contracts by coming inward).

4. Repeat for a total of 10 deep breaths. Do this whenever you feel worn out, especially when you think that you're too tired to exercise.

Music Monday

Following is a 20 minute playlist to help you burn calories:

Desert Rose
Sting (4:45)

Speed of Sound
Coldplay (4:48)

Just the Girl
Click Five (3:54)

Hella Good
No Doubt (4:02)

You and Me
Lifehouse (3:15)

Total Time: 20:44

Slim Down Saturday

The Aerobox
1. Stand holding a 1- to 2-pound weight in each hand.

2. Bring fists in front of face, palms facing each other.

3. Step left foot 6 inches forward and right foot 6 inches back.

4. Punch with left fist, then right. Start slowly, speeding up until you're going as fast as you can.

5. Repeat for 60 seconds.

6. Switch feet and repeat.

Wrist Rotation
1. Stand with your feet shoulder-width apart and a 1- to 2-pound dumbbell in each hand, arms extended in front of you at shoulder height, palms down.

2. Quickly rotate your wrists inward as far as possible, then outward.

3. Continue alternating for 60 seconds.

TGIF

"Take twice as long to eat half as much."
-Anonymous


"The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach."
-Benjamin Mays

This and That Thursday

Can you believe that we are half way through September already??? I love fall. It means time to wear sweatshirts and socks and my favorite TV shows are all new for the fall season.

The season premiere for The Biggest Loser is next week Tuesday, September 21 on NBC at 8:00 PM. I am sure we have all seen this show in the past. I love this show. It helps me to stay motivated and gives me some ideas of different kind of workouts and healthy food options. I think to myself if they can shred the pounds and workout that hard, I can do the same thing. If you enjoy The Biggest Loser you many enjoy one of their workout videos to use during the cold weather. I recently purchased Jillian Michaels work out video, 30 Day Shred. This video offers three 20 minute workouts. You can start at the easist level and work you way up to level 3. After doing this video I have a whole new appreciation for how hard the contestants work on The Biggest Loser. I always end up dripping sweat and the workout is only 20 minutes long. You can find this video at Meijers for $10.

I would love to hear from you with your favorite workout video.

Week 2 Results

Congratulations....you survived week 2! Only 10 more weeks to drop the pounds!!!

This week we lost a total group weight of 14 pounds. Don't get discouraged reading this....I was told the second week of a weight loss program is always the hardest.

Even with that being said, there were still some significant weight losses this week.

The Top 3 Contestants for Week 2:
Beth Wedeven took first place with a loss of 1.83%.
Cadence Seeley took second place with a loss of 1.43%.
Mary Tarchinski took third place with a loss of 1.22%.

GREAT JOB!!!

After week 2 here is how the total weight loss standings look:
First Place: Cadence Seeley - with a % loss of 4.88%
Second Place: Carrie Seeley - with a % loss of 2.91%
Third Place: Beth Wedeven - with a % loss of 2.74%

**The Seeley's are kicking butt***

Remember this competition only pays out the top two places.

I am happy to report everyone reported by noon! There were no penalties paid out for this week!!

Good Luck everyone in the week to come!!! Enjoy the nice weather by getting out and exercising!!!

Tuesday's Health Tip

You've decided to tackle your weight and want to make sure you do it in a healthy manner. Try these healthy weight loss tips that will make it easier to take those first steps towards pursuing better physical fitness.

Eat Breakfast Every Day
Studies show that people who eat breakfast typically consume fewer calories throughout the day. While you may be tempted to skip breakfast and sustain yourself on coffee, realize your body needs proper fuel to operate healthfully, and your body will cry out for calories later on.

Sit Down to Eat Meals
If you sit down for meals, you'll enjoy your food more and will pay more attention to how your body feels. If you eat in front of the television or while working or driving, you'll be less in tune with your body and you will be more likely to overeat.

Make a Commitment
Small changes add up. Maybe you'll commit to doing 30 sit-ups and 15 push-ups every night before you go to bed. Soon those sit-ups and push-ups will be a breeze and you'll be doing 50 sit-ups and 30 push-ups. Choose something attainable and make it a routine you never miss.

Drink Plenty of Water
Not only does water fill you up, making you less likely to overindulge, but it also flushes fat from your body and aids your body in processing nutrients. Staying hydrated will help you eat healthier and lose weight faster.

Get to Bed Early
You'll be more inclined to overeat if you are tired. Rested people make better food and exercise choices. It's also challenging to exercise at a vigorous level if you have not gotten sufficient sleep.

Make Sure You Get Enough Protein
Protein fills you up, aids in muscle repair and growth (which is essential if you are training with weights or exercising) and keeps your blood sugar level stable for a longer period of time, which will help you make better food choices and not crave sweets.

Tell People About Your Goals
If your coworkers know you're trying to lose weight, they'll be less likely to offer you candy from the candy jar or push you to have a second beer. Ask your significant other to keep the junk food out of the house or to go out to a healthy restaurant for dates.

Include Low-fat Dairy Products in Your Diet
Low-fat dairy products such as yogurt and skim milk are great diet foods because they satisfy your craving for sweets while providing calcium and protein.

Split that Dessert With Your Date
Instead of ordering an entire dessert (or foregoing dessert altogether and feeling deprived), indulge and share. Savor every bite, tell yourself it's more fun to share than eat alone, and pride yourself on letting him or her have the bigger half. You'll consume fewer calories without feeling like you've missed out.

Limit Your Sodium Intake
Too much sodium will make you retain water, which will make you feel bloated and defeated in your attempt to lose weight. Some diet sodas are loaded with sodium, so check out the sodium levels before you drink.

Make Healthy Substitutions for Favorite Indulgences
Do you love soda? Switch it out for diet soda or better yet, carbonated water. Do you need cream in your coffee? See if you can get by with fat-free half and half. Experiment with substitutions to see what switches you can make to reduce your caloric intake without feeling it.

Eat Small Meals Often
Don't wait long between meals or you'll be tempted to overeat to compensate for feeling hungry. Stock up on healthy, low-calorie snacks in pre-portioned packaging for easy, healthful snacks. Some excellent mid-morning and mid-afternoon snacks are: a handful of almonds, an apple, cheese and crackers, celery sticks with peanut butter, carrot sticks with low-calorie salad dressing or half a peanut butter sandwich on whole grain bread.

Add Extra Steps Whenever You Can
You've heard this before, but it really works. Park farther away. Take the stairs whenever possible. Walk your dog one more lap around the neighborhood. Play soccer with your child. Walk to your coworker's desk instead of emailing him. Look for little ways to move more, and you'll burn more calories.

Music Monday

Following is a 30 minute playlist:

Dirty
Christina Aguilera (4:58)

How We Do
The Game (4:05)

Control Myself
LL Cool J (3:54)

SOS
Rihanna (4:00)

Last Time
Fuel (3:40)

Save a Horse Ride a Cowboy
Big & Rich (3:20)

Buttons
Pussycat Dolls (3:45)

Stupid Girls
Pink (3:16)

Slim Down Sunday

Thigh Excersises

Squat with Ball

When it comes to thinner thighs, there's no exercise better than a squat.
Do it:
1. Place an exercise ball between the wall and the curve of your lower back.
2. Stand with your feet shoulder-width apart.
3. Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.

Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.


The Single-Leg Circle
Once the single-leg circle feels too easy, try spelling out the alphabet with each leg.
Do it:
1. Lie back on the mat with your arms by your sides and your palms facing down.
2. Begin by pointing with your left foot, as if reaching out with your toes toward the ceiling, and rotate your leg slightly outward.
3. Inhale, and trace a circle on the ceiling with your left leg, moving your whole leg, but keeping your hips still. Don't lift your left hip off the floor.
4. Trace the circle on the ceiling 5 times in a clockwise direction. Repeat in a counter-clockwise direction.

Switch legs and repeat 5 times.

Chocolate Chip Cookies Lite

These chocolate chip cookies are a low fat version for those of us who can't live without cookies.
Prep Time: 15 Min Ready In: 23 Min

Original Recipe Yield 1 dozen cookies

Ingredients
1/4 cup white sugar
1/8 cup brown sugar
1/8 cup applesauce
1/2 teaspoon vanilla extract
1 egg white
1/2 cup all-purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
1/4 cup semisweet chocolate chips

Directions
1.Preheat oven to 375 degrees F (190 degrees C). Sift together flour, baking soda, and salt.
2.Stir together white sugar, brown sugar, applesauce, vanilla extract, and egg white until smooth. Combine the flour, baking soda and salt; stir into the batter until moistened. Mix in chocolate chips last. Drop dough by rounded teaspoonfuls onto an ungreased cookie sheet.
3.Bake in preheated oven until golden brown, 8 to 10 minutes.

Nutritional Information
Amount Per Serving Calories: 63 | Total Fat: 1.1g | Cholesterol: 0mg

TGIF

"Knowing is not enough;
We must apply.
Willing is not enough;
We must do."
- Johann Wolfgang von Goethe



"There are no shortcuts to any place worth going."
- Source unnknown

This and That Thursday

Create More Time for You

How great would it be if you could find an extra 3 to 4 hours each week? How could you use that time to accelerate your success? How much leaner could you get? How much sooner could you achieve your goal?

All of us have a Loser Zone, where most of us spend too much time. You fall into the Loser Zone when you do something that produces no significant improvements in your life. The number one Loser Zone activity is watching television; the average American spends 30 hours a week watching it. Your Loser Zone time might also involve aimlessly chatting on the phone or surfing the internet.

What are your Loser Zones, and how many hours per day do you spend per Loser Zone activity? If your number is greater than 6 to 8 hours, you have just found some time that could be better spent on creating a new healthy you.


What are my Loser Zones?
Loser Zone activity:___________________Hours per day:__________
Loser Zone activity:___________________Hours per day:__________
Loser Zone activity:___________________Hours Per day:__________
Total time in Loser Zone_____________ x 7 days = ______________

This is how much MORE time you have for yourself per week when you get out of your Loser Zone.

Week 1 Results

Yeah week one is passed us!!! 11 more weeks to go! I am happy to report that there were no weight gains during week one. I am still waiting for Carrie Seeley and Courtney Seeley to report their weight loss or gain.

Interesting facts:
1. 28 pounds lost for week one!!!
2. Cadence Seeley is the strong leader for week 1 with a total weight loss of 3.45%. Which is a third of her goal.
3. Amber Neale is holding 2nd place with a total weight loss of 2%.
2. 3 Piggy passes were used because the contestants failed to report their weight prior to noon.

Don't forget you can track your results and compare your losses to the other losers by clicking on the link to the right called "offical contest results". (sorry it took me so long today to get this up correctly)

For those that love Facebook...Amber Neale has started a group on Facebook for the contestants in Win at Losing 2010. Hopefully, this will be another location for you to get support from the other contestants. And I am sure there will be some "trash talk"! The group's name is Win at Losing 2010 and so far six contestants are members of the group. Check it out if you get a chance.

CONGRATULATIONS TO YOU ALL for a great week!!! Keep up the good work.

Don't forget to report your results to me by noon next week Wednesday. You can email, text, or call me.

Tuesday's Health Tip

How to Cut Calories

You may exercise, you may work out, and you may go on a diet. There are basically a dozen ways you can cut down your calories. But would you rather lose calories with minimal effort, or with an intense program? Below is a list of some calorie busting techniques that will not take a bucket of sweat to accomplish.

1. Keep it balanced.
It is a given scientific fact that calories are the body’s fuel. This little thing gives us our energy – awake or asleep. We need more calories, depending on our lifestyle pace and activity. Too much of calories however, are transformed into fat.

The key to losing weight is keeping your calorie intake at a low – don’t deprive yourself of calories, just consume few amounts. Too much of everything is bad, and too little, is bad, too. Too little calories slow down the body’s metabolism, thereby decreasing the ability of the body to absorb vitamins and essential nutrients.

2. Start the day right.
Eating right sets the tone of the day. Start your low calorie diet in the morning. Study shows that skipping breakfast causes binge eating at lunch, thereby eating more fat. Breakfast food gives you the starter carbs and minerals like iron, which you basically need.

Eating right means eating smart. Choose oatmeal or cereal instead of bagels or muffin. Bagels and cream cheese doesn’t just feel enough, it also gives you a whopping 500 calories. Oatmeal, or cereal on the other hand contains necessary amounts of fiber, calcium, carbohydrates, and all your essential nutrients at an amazing 400 calorie or less meal. Try cutting down on your fatty foods, too. If you can’t eat without eggs or bacon, open up just two eggs instead of your usual four, or just fry 2 strips instead of the usual 6. Eating fruits in the morning instead of the juice cuts down around 60 calories of your diet as well, and a cup of black coffee is 150 calories less than a cup of latte.

3. Be a smart shopper.
Stock up on healthy options. Junk the junk food. Choose vegetables over cream cheese, and try out whole wheat bread. Foods that contain more fiber are better than white bread, as fiber helps in burning calories and in digesting food.

Thinking about soup? Choose minestrone above any cream of what not. Whole-wheat pita bread is a better option, too. Don’t just think of your house; buy some snacks for work, too. Avoid those tempting machines and those fast food counters. Thinking of meat? Opt for tuna, it has better protein sources and is a good source of omega-3, a heart aiding fat.

4. Be mindful.
Think. The key is thinking. Be mindful of the decisions you make, especially at the dining table. How you eat dictates the amount of calories you take in. If you eat a whole cup of soup, try eating half a cup a day. That’s three and a half cups in a week. Imagine the calories you stayed away from. Try eating just one egg a day instead of two, or maybe try an egg every three days or so. Drinking from a champagne flute instead of a goblet really helps a lot, too, as you save 100 to 150 calories per glass of wine.

5. Understand your cravings
After a day of calorie control, you’ll surely feel the urge to eat something at night, one time or another. Ask yourself this two things: “What do I crave?” and “Why do I crave it?” After you do successfully answer this, find that food and satisfy yourself. You may also find a calorie-match for your cravings. For example, you crave for chocolate chips and eat fruit instead; you get to eat as much until you feel content. A few slices of apples are way healthier and more satisfying than a single bite off that chocolate chip cookie.

6. Use a few tricks.
Nope, no magic tricks here. Just fool your stomach, as what they say. Eat some low-calorie salads that fill you up before your main course not only makes you eat less, it lets you consume fewer calories than you’re supposed to. Better yet, do what the folks in the International Journal of Obesity did – they hid their candies.

7. Squeeze in exercise.
Sweat it out, even once in a while. Exercise doesn’t have to be in the gym all the time. Those extra steps you make, the extra half-mile walks will do. If stuck in a long line, do some tap dancing or maybe some stretching. Put some groove when listening to your iPod – dance while you’re at it. If you need to get something, get it yourself. A few ten minutes of sweat burns more or less around 50 calories, adding up to around 350 calories a week.

Music Monday

Are you in need of new music to workout to? Following is a 20 minute playlist:
Heart and Soul
T'Paul (4:15)

Let's Go Crazy
Prince (4:39)

Jack & Diane
John Mellencamp (3:40)

The Refugee
U2 (3:40)

Dreamgirl
Dave Matthews (3:59)

Total Time: 20:13

Sunburst Smoothie

Ingredients
1 cup Pineapple Juice
1 cup vanilla low fat yogurt or frozen yogurt
1 cup Frozen Strawberries, partially thawed
2 ripe, medium Bananas, peeled

Directions
Combine pineapple juice, yogurt, strawberries and bananas in blender or food processor container. Cover; blend until smooth. Garnish with strawberries and banana slices, if desired.

Serves: 4
Prep Time: 10 min.

Nutrition Score per serving:
151 calories, 1g fat (<1g sat.), 3 mg cholesterol, 43 mg sodium, 33 g carbohydrate (3g dietary fiber, 27g sugars), 4 g protein, 3% Vit A, 69% Vit C, 11% calcium, 2% iron, 8% potassium, 4% folate

Slimdown Saturday

Looking for a new exercise to target the abs? Try scissor kicks.
Main Muscle: Abdominals

1.To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
2.With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
3.Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
4.Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
5.Repeat for the recommended amount of repetitions.

Variation: As you get more advanced, you can wear ankle weights for resistance.

Click on the website below for a video demonstration of this workout.

Scissor Kick Bodybuilding.com

The following website allows you to search for exercises to target any area on your body: www.bodybuilding.com

TGIF

Climb The Mountain

I tried to climb the mountain today. As I inched my way up the path, I felt out of breath and had to turn back.

I tried to climb the mountain today. But, It was so hot outside, I thought I had better stay in my nice air-conditioned house and rest up for tomorrow's attempt.

I tried to climb the mountain today. On my journey, darkness started to fall and I was full of fear, so I had to return to a safe place.

I was ready to climb the mountain today. But I had so may other things to do, so instead of climbing the mountain I took care of the much more important tasks; I washed my car, mowed the grass and watched the big game. Today the mountain will have to wait.

I was going to climb the mountain today. But as I stared at the mountain in all it's majestic beauty, I knew I had no chance of making it to the top, so I figured why even begin trying.

I had forgotten about climbing the mountain today, until an old friend came by and asked what I was up to lately. I told him about all my plans to climb that mountain someday. I went on and on about how I was going to accomplish the task.
He stopped me and said, "I just got back from climbing that mountain. for the longest time I told myself I was going to try to climb it but never made any progress."

"I almost let the dream of making it to the top die. I came up with every excuse of why I could not make it up the mountain, but never once did I give myself a reason why I could. One day as I stared at the mountain and pondered, I realized that if I didn't make an attempt at this dream all my dreams would eventually die."

" The next morning, I started my climb. It was not easy, and at times I wanted to quit. But no matter what I faced, I placed one foot in front of the other, keeping a steady pace. When the wind tried to blow me over the edge, I kept walking. When the voices inside my head screamed, stop! I focused on my goal, never letting it out of sight. I kept moving forward. I could not quit because I knew I had come too far to stop now. Time and time again, I reassured myself that I was going to finish this journey. I struggled mightily to make it to the top, but I CLIMBED THE MOUNTAIN."
"I have to be going," my friend said. "Tomorrow is a new day to accomplish more dreams. By the way what are you going to do tomorrow?"

I looked at him, with intensity and confidence in my eyes, and said, "I HAVE A MOUNTAIN TO CLIMB."

Author unknown

This and That Thursday

Drink How Much Water?!

Yes, it's true. Since your body is losing two quarts of water a day, that means you have to drink two quarts of water a day to make up for it. And even more if you exercise!! Don't worry, you won't be spending the entire day in the bathrom, but you should be making a few more pit stops. If you're wondering how in the world you're going to get that much water down, never fear, below are a few pointers.

1. Break it down.
Two quarts equals sixty-four ounces. That breaks down to eight, eight-ounce glasses of water a day. Whew!! But drinking that much is definitely doable. If you like to be scheduled, try this pattern:
*8:00 A.M. or starting when you get up, drink eight ounces.
*10:00 A.M. drink eight more ounces.
*12:00 noon, drink another glass with lunch.
*2:00 P.M., try eight ounces.
*4:00 P.M., drink eight ounces with a snack.
*6:00 P.M., drink eight ounces with dinner.
*8:00 P.M., guzzle another eight ounces.
*10:00 P.M. or before bed, drink a final eight ounces.

Are you thinking, I'll be getting up in the middle of the night to go to the bathroom! Then try drinking sixteen ounces with a lunch or dinner and skip the 10:00 P.M. glass.

2. What if...
If you are not that scheduled, try filling a two-quart container with water in the morning and then plan to have drunk the whole thing by the end of the day.

3. One final pointer
Jazz up your water with slices of lemon or lime. It seems to make the water a little more palatable. You can even put some in your two-quart container, and you're set for the day.