CONGRATULATIONS to all the contestants!!!!
A HUGE CONGRATULATIONS to the following top three contestants:
Katy Kraker comes in first place with a total weight loss of 12.54%!!!
Lisa Koeman comes in second place with a total weight loss of 11.58%!!
Nicole Morrison comes in third place with a total weight loss of 7.59%!
The winning pot is $602!!!!! YEP, that is $602! Who is kicking themselves now for not stepping it up the past 6 weeks??? I know I am!
Due to the fact we had more than 15 contestants the top two spots get paid. Congratulations Katy Kraker, you won $481.60!!!! Congratulations Lisa Koeman, you won $120.40.
175.65 is the total amount of pounds that were lost for the entire group!
I hope all of you enjoyed this competition! I would love to hear any feedback/suggestions that you may have. I am open for any ideas on how to make this competition better!
I hope you all enjoy your Thanksgiving! Don't pig out to much!!!!
Thanks again for joining, Win at Losing #3. Please let me know if you are interested in joining another competition in 2012.
Wednesday, November 23, 2011
Wednesday, November 16, 2011
Week 11 Results
CONGRATULATIONS to you all tha were able to lose weight during week 10! It is hard for me to believe there is only one more week left. Which means Thanksgiving is right around the corner.....YIKES!!!
The top three contestants for week 10 are as follows:
1. Melissa Van Dam with a weekly weight loss of 1.49%.
2. Katy Kraker with a weekly weight loss of 0.91%.
3. Rebecca Post with a weekly weight loss of 0.88%.
GOOD LUCK to you all during the last week of the competition!!!!
The top three contestants for week 10 are as follows:
1. Melissa Van Dam with a weekly weight loss of 1.49%.
2. Katy Kraker with a weekly weight loss of 0.91%.
3. Rebecca Post with a weekly weight loss of 0.88%.
GOOD LUCK to you all during the last week of the competition!!!!
Wednesday, November 9, 2011
Week 10 Results
We are almost finished with this 12 week competition. Only 2 more weeks to kick it in gear and give it your all.
The top three contestants this week are:
1. Lisa Koeman with a weekly weight loss of 0.91%.
2. Katy Kraker with a weekly weight loss of 0.39%.
3. Nicole Morrison with a weekly weight loss of 0.37%.
GOOD LUCK to you all!
The top three contestants this week are:
1. Lisa Koeman with a weekly weight loss of 0.91%.
2. Katy Kraker with a weekly weight loss of 0.39%.
3. Nicole Morrison with a weekly weight loss of 0.37%.
GOOD LUCK to you all!
Friday, November 4, 2011
TGIF
One evening a Husband, thinking he was being funny, said to his wife, "Perhaps we should start washing your clothes in 'Slim Fast'. Maybe it would take a few inches off of your butt!"
His wife was not amused, and decided that she simply couldn't let such a comment go un rewarded.
The next morning the husband took a pair of underwear out of his drawer. "What the Hell is this?" he said to himself as a little "dust" cloud appeared when he shook them out.
"Sandy!", he hollered into the bathroom, "Why did you put Talcum Powder in my underwear? "
She replied with a snicker. "It's not talcum powder; it's 'Miracle Grow'!!!!!!"
His wife was not amused, and decided that she simply couldn't let such a comment go un rewarded.
The next morning the husband took a pair of underwear out of his drawer. "What the Hell is this?" he said to himself as a little "dust" cloud appeared when he shook them out.
"Sandy!", he hollered into the bathroom, "Why did you put Talcum Powder in my underwear? "
She replied with a snicker. "It's not talcum powder; it's 'Miracle Grow'!!!!!!"
Thursday, November 3, 2011
Signs You're Not Giving 100% During Your Workout
1. Clothes actually smell better after you’re finished
2. You just logged a .5K run
3. Personal trainer keeps using you as example of what not to do
4. Guy with no arms is bench pressing more than you
5. Favorite machine: ElevatorMaster
6. You have to ask somebody which direction to walk on treadmill
7. You’re using an inflatable kettlebell
8. According to elliptical readout, you almost burned a calorie
9. You spend 95% of your workout time “limbering up”
10. You rest so long between sit-ups that a nurse walking by starts performing CPR on you
11. You carry a water bottle packed with cherry pie filling
12. You work out in penny loafers
13. Gym nickname: “Creampuff”
14. You leave car running during your workout
15. Favorite workout playlist on your iPod is nothing but lullabyes
16. Your gluteus never seems to get any less maximus
17. Heart rate monitor continuously flatlines
18. Your “yoga” is just you sitting Indian-style and working a sudoku puzzle
2. You just logged a .5K run
3. Personal trainer keeps using you as example of what not to do
4. Guy with no arms is bench pressing more than you
5. Favorite machine: ElevatorMaster
6. You have to ask somebody which direction to walk on treadmill
7. You’re using an inflatable kettlebell
8. According to elliptical readout, you almost burned a calorie
9. You spend 95% of your workout time “limbering up”
10. You rest so long between sit-ups that a nurse walking by starts performing CPR on you
11. You carry a water bottle packed with cherry pie filling
12. You work out in penny loafers
13. Gym nickname: “Creampuff”
14. You leave car running during your workout
15. Favorite workout playlist on your iPod is nothing but lullabyes
16. Your gluteus never seems to get any less maximus
17. Heart rate monitor continuously flatlines
18. Your “yoga” is just you sitting Indian-style and working a sudoku puzzle
Wednesday, November 2, 2011
Week 9 Results
4.8 is the total amount of pounds we lost as a group during week #9. Not even close to 25 pounds....bummer!
Congratulations to all of you that were able to lose weight during the Halloween weekend!
Can you believe there is only three weeks left of this competition?
Just a reminder, the top two contestants are going to be awarded the pot. To date the top two contestants are as follows:
1. Katy Kraker with a total weight loss of 10.33%
2. Lisa Koeman with a total weight loss of 9.44%
GOOD LUCK TO YOU ALL!!!
Congratulations to all of you that were able to lose weight during the Halloween weekend!
Can you believe there is only three weeks left of this competition?
Just a reminder, the top two contestants are going to be awarded the pot. To date the top two contestants are as follows:
1. Katy Kraker with a total weight loss of 10.33%
2. Lisa Koeman with a total weight loss of 9.44%
GOOD LUCK TO YOU ALL!!!
Tuesday, November 1, 2011
Burn 2,000 Calories on the Treadmill
Burn 2,000 Calories on the Treadmill
Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.
Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.
Monday
Power walk: 30 minutes
Strength-train: 20 minutes
Total: 50 minutes
Tuesday
Warm up: Walk easily, then briskly: 3 minutes
Power walk: 2 minutes
Run fast (but don't sprint): 2 minutes
Repeat Steps 1 and 2: 10 times
Cool down: Walk easily: 2 minutes
Total: 45 minutes
Wednesday
Warm up: Walk easily: 5 minutes
Do your favorite strength-training move: 12 rep
Power walk at 4% to 6% incline: 3 minutes
Repeat Steps 1 and 2: 6 times
Cool down: Walk easily: 5 minutes
Total: 40 minutes
Thursday
Warm up: Walk easily, then briskly: 3 minutes
Power walk: 2 minutes
Run fast (but don't sprint): 2 minutes
Repeat Steps 1 and 2: 6 times
Cool down: Walk easily: 3 minutes
Total: 30 minutes
Friday
Repeat Monday's routine
Saturday
Warm up: Walk easily, then briskly: 5 minutes
Power walk: 2 minutes Run fast (but don't sprint): 4 minutes
Repeat Steps 1 and 2: 6 times
Cool Down: Walk easily: 4 minutes
Total: 45 minutes
Sunday
Rest
Monday, October 31, 2011
Sunday, October 30, 2011
Pumpkin Spice Cookies
Pumpkin Spice Cookies with Chocolate Glaze
Servings: 32 • Size: 1 cookie • Calories: 82.0 • Fat: 2.0 g • Protein: 1.5 g • Carb: 16.4 g • Fiber: 0.2 g • Sugar: 9.8 • Sodium: 57.1
Ingredients:
4 oz 1/3 less fat cream cheese, softened
2 tbsp unsalted butter, softened
3/4 cup brown sugar, packed
1/4 cup sugar
1 egg
1/2 cup pumpkin puree (canned is fine)
1/4 cup 1% buttermilk
1/2 tsp vanilla extract
1 3/4 cup all purpose flour
1/2 tsp pumpkin spice
1/2 tsp baking soda
1/2 tsp salt
1/4 tsp baking powder
For the chocolate glaze:
1/4 cup confectioners' sugar
1/2 tbsp unsweetened cocoa powder
1/2 tbsp 1% milk
1/8 tsp vanilla extract
pinch of salt
Directions: Preheat oven to 350°. Line baking sheet with silicone mat.
In a medium bowl, beat cream cheese, butter and sugars together until light and fluffy. Add egg; beat well. Mix in pumpkin, buttermilk and vanilla.
In another bowl combine flour, spice, baking soda, salt and baking powder; gradually add to pumpkin mixture; mix well.
Drop by rounded tablespoonfuls, 2 inches apart onto silicone lined baking sheets.
Bake 12 - 14 minutes or until golden. Remove to wire rack to cool.
For the glaze: Whisk the confectioners' sugar, cocoa powder, milk, vanilla and salt in a bowl. Place in a piping bag or a zip lock bag with the point cut off and drizzle onto the cookies
Servings: 32 • Size: 1 cookie • Calories: 82.0 • Fat: 2.0 g • Protein: 1.5 g • Carb: 16.4 g • Fiber: 0.2 g • Sugar: 9.8 • Sodium: 57.1Ingredients:
4 oz 1/3 less fat cream cheese, softened
2 tbsp unsalted butter, softened
3/4 cup brown sugar, packed
1/4 cup sugar
1 egg
1/2 cup pumpkin puree (canned is fine)
1/4 cup 1% buttermilk
1/2 tsp vanilla extract
1 3/4 cup all purpose flour
1/2 tsp pumpkin spice
1/2 tsp baking soda
1/2 tsp salt
1/4 tsp baking powder
For the chocolate glaze:
1/4 cup confectioners' sugar
1/2 tbsp unsweetened cocoa powder
1/2 tbsp 1% milk
1/8 tsp vanilla extract
pinch of salt
Directions: Preheat oven to 350°. Line baking sheet with silicone mat.
In a medium bowl, beat cream cheese, butter and sugars together until light and fluffy. Add egg; beat well. Mix in pumpkin, buttermilk and vanilla.
In another bowl combine flour, spice, baking soda, salt and baking powder; gradually add to pumpkin mixture; mix well.
Drop by rounded tablespoonfuls, 2 inches apart onto silicone lined baking sheets.
Bake 12 - 14 minutes or until golden. Remove to wire rack to cool.
For the glaze: Whisk the confectioners' sugar, cocoa powder, milk, vanilla and salt in a bowl. Place in a piping bag or a zip lock bag with the point cut off and drizzle onto the cookies
Saturday, October 29, 2011
Small Changes Can Make a Big Difference
...About Small Eating Changes
1. Water, water, water, water. (Your skin will look great, too!)
2. Order half portions at restaurants, or share a full portion with somebody. Or ask for a "to-go" container when you order your food, and pack up half the portion before you even start eating.
3. Cut back on butter and mayo.
4. Limit fried foods to once or twice per week.
5. Use less or no sugar in your coffee or tea.
6. Replace ground beef with meatless products or ground turkey.
7. Try at least one new food every week. If you're bored with what you're eating, you're more likely to give up.
8. Eat fresh, raw veggies with sandwiches instead of chips.
9. Measure your portions until you're sure you know what a cup, a half-cup, and a tablespoon look like. This will help you practice portion control, an essential key to weight-loss success.
10. Try not to drink high-calorie beverages.
11. Dip your fork in a side of salad dressing before each bite instead of pouring it directly on your salad. You'll find that you are satisfied with much less than you usually put on.
12. Find healthy alternatives to all your favorite foods.
13. If you don't really love it, don't eat it.
14. Never eat out of a bag or box. Take out a measured/counted quantity of food and put it in a bowl. This way, you know exactly how much you're having.
15. Always eat something for breakfast.
16. Read food labels. Check serving sizes.
17. Add vegetables to everything.
18. Plan meals in advance; use that information to make out a complete shopping list.
19. Give food to guests to take home.
20. Write down everything you eat and drink, without fail.
21. Plan ahead for special occasions by accounting for higher-calorie foods before you eat them.
...About Small Exercise Changes
1. Take the stairs every single time they're an option. No more elevators or escalators.
2. Make exercise a priority, not an inconvenience.
3. Park far from your destination so you're forced to walk. This works at the supermarket, the mall, wherever. (This also helps you waste less time looking for a parking space!)
4. View tiring chores (shoveling snow, cleaning the house, weeding the garden, taking the garbage out, grocery shopping) as a chance to get in some activity.
5. Take the grocery cart back to the store when you're done loading your bags into your car.
6. If you take public transportation, get off one stop early.
7. Work out with a buddy.
1. Water, water, water, water. (Your skin will look great, too!)
2. Order half portions at restaurants, or share a full portion with somebody. Or ask for a "to-go" container when you order your food, and pack up half the portion before you even start eating.
3. Cut back on butter and mayo.
4. Limit fried foods to once or twice per week.
5. Use less or no sugar in your coffee or tea.
6. Replace ground beef with meatless products or ground turkey.
7. Try at least one new food every week. If you're bored with what you're eating, you're more likely to give up.
8. Eat fresh, raw veggies with sandwiches instead of chips.
9. Measure your portions until you're sure you know what a cup, a half-cup, and a tablespoon look like. This will help you practice portion control, an essential key to weight-loss success.
10. Try not to drink high-calorie beverages.
11. Dip your fork in a side of salad dressing before each bite instead of pouring it directly on your salad. You'll find that you are satisfied with much less than you usually put on.
12. Find healthy alternatives to all your favorite foods.
13. If you don't really love it, don't eat it.
14. Never eat out of a bag or box. Take out a measured/counted quantity of food and put it in a bowl. This way, you know exactly how much you're having.
15. Always eat something for breakfast.
16. Read food labels. Check serving sizes.
17. Add vegetables to everything.
18. Plan meals in advance; use that information to make out a complete shopping list.
19. Give food to guests to take home.
20. Write down everything you eat and drink, without fail.
21. Plan ahead for special occasions by accounting for higher-calorie foods before you eat them.
...About Small Exercise Changes
1. Take the stairs every single time they're an option. No more elevators or escalators.
2. Make exercise a priority, not an inconvenience.
3. Park far from your destination so you're forced to walk. This works at the supermarket, the mall, wherever. (This also helps you waste less time looking for a parking space!)
4. View tiring chores (shoveling snow, cleaning the house, weeding the garden, taking the garbage out, grocery shopping) as a chance to get in some activity.
5. Take the grocery cart back to the store when you're done loading your bags into your car.
6. If you take public transportation, get off one stop early.
7. Work out with a buddy.
Friday, October 28, 2011
Thursday, October 27, 2011
Wide Row Exercise
Wide Row 
Targets: Back and shoulders
Holding a dumbbell in each hand, lie facedown on a stability ball with legs straight behind you, toes on floor, and arms extended toward floor, palms facing toward feet.
Drive elbows up and out to the sides to bring weights near armpits.
Pause for 1 count, then lower to start.
Do 15 reps.
Target tip: The closer together your feet are, the more of your core you'll use to balance on the ball.
Targets: Back and shoulders
Holding a dumbbell in each hand, lie facedown on a stability ball with legs straight behind you, toes on floor, and arms extended toward floor, palms facing toward feet.
Drive elbows up and out to the sides to bring weights near armpits.
Pause for 1 count, then lower to start.
Do 15 reps.
Target tip: The closer together your feet are, the more of your core you'll use to balance on the ball.
Wednesday, October 26, 2011
Week 8 Results
14.1 is the total amount of pounds we lost this week as a group. CONGRATULATIONS to all of you that were able to lose weight this week!
The top three contestants for week #8 are as follows:
First place this week is a tie between Ryan and Jennifer VanderLaan with a total weight loss of 1.64%!!!
Second place goes to Julie Kellar with a week loss of 1.24%!!
Third place goes to Cadence Seeley with a week loss of 1.03%!
Do you think it is possible for our entire group to lose a total of 25 pounds in one week????
Here is my challenge for week #9: As an entire group we lose a total of 25 pounds. This comes out to 1.25 pounds per contestant.
Reward: If we achieve this challenge we all gain an extra piggy pass. Who could not use a free piggy pass with Halloween being this weekend????
Rememer there are only 4 more weeks till the end of this competition! Give it your all the next four weeks. With hard work and a lot of determination you can meet your goal!!
The top three contestants for week #8 are as follows:
First place this week is a tie between Ryan and Jennifer VanderLaan with a total weight loss of 1.64%!!!
Second place goes to Julie Kellar with a week loss of 1.24%!!
Third place goes to Cadence Seeley with a week loss of 1.03%!
Do you think it is possible for our entire group to lose a total of 25 pounds in one week????
Here is my challenge for week #9: As an entire group we lose a total of 25 pounds. This comes out to 1.25 pounds per contestant.
Reward: If we achieve this challenge we all gain an extra piggy pass. Who could not use a free piggy pass with Halloween being this weekend????
Rememer there are only 4 more weeks till the end of this competition! Give it your all the next four weeks. With hard work and a lot of determination you can meet your goal!!
Sunday, October 23, 2011
Low Fat Chocolate Mummy Cupcakes
Low Fat Chocolate Mummy Cupcakes
Servings: 18 • Serving Size: 1 cupcake • Calories: 164.7 • Fat: 3.7 g • Protein: 1.2 g • Carb: 31.7 g • Fiber: 1.4 g • Sugar: 23.6
Sodium: 300.7
You will need:
18 Super Moist Low Fat Chocolate Cupcakes - see recipe from October, 22.
For the Vanilla Frosting:
2 cups confectioners' sugar
1/4 cup light butter
1 tsp vanilla extract
2 - 3 tbsp boiling water
2 cups confectioners' sugar
1/4 cup light butter
1 tsp vanilla extract
2 - 3 tbsp boiling water
For the eyes:
36 m&m's
36 m&m's
Directions: Start with the basic Super Moist Low Fat Chocolate Cupcakes recipe, without the chocolate frosting. When cooked and cooled you can decorate with the frosting.
For the frosting: combine confectioners' sugar, melted light butter, vanilla and enough water to achieve frosting consistency, starting with 2 tbsp and adding more if needed.
Place frosting into a piping bag, cut the tip off and pipe onto cupcakes. (no need for a fancy tip unless of course you want to use one!)
While frosting is still wet, press 2 m&m's (letter side down) of the same color on each cupcake to create the eyes.
Saturday, October 22, 2011
Super Moist Low Fat Chocolate Cupcakes
Super Moist Low Fat Chocolate Cupcakes (without Chocolate Glaze)Servings: 24 • Serving Size: 1 cupcake • Calories: 93.8 • Fat: 2.3 g • Protein: 1.1 g • Carb: 17.5 g • Fiber: 1.4 g • Sugar: 9.9
Sodium: 281.8
Sodium: 281.8
Super Moist Low Fat Chocolate Cupcakes (with Chocolate Glaze)Servings: 24 • Serving Size: 1 cupcake • Calories: 104.6 • Fat: 2.3 g • Protein: 1.2 g • Carb: 20.2 g • Fiber: 1.4 g • Sugar: 12.3
Sodium: 288.5
Ingredients:
18.25 oz Duncan Hines Dark Chocolate Fudge cake mix
1.4 oz sugar free, fat free, instant chocolate pudding
1 cup canned pumpkin (not pumpkin pie filling)
1 1/3 cups water
18.25 oz Duncan Hines Dark Chocolate Fudge cake mix
1.4 oz sugar free, fat free, instant chocolate pudding
1 cup canned pumpkin (not pumpkin pie filling)
1 1/3 cups water
For the chocolate glaze:
1/2 cup confectioners' sugar
1 tbsp unsweetened cocoa powder
1/2-1 tbsp 1% milk
1/4 tsp vanilla extract
pinch of salt
1/2 cup confectioners' sugar
1 tbsp unsweetened cocoa powder
1/2-1 tbsp 1% milk
1/4 tsp vanilla extract
pinch of salt
Directions: Preheat oven to 350°. Line a cupcake tin with cupcake liners.Combine pumpkin puree and water in a large bowl; mix to combine. Add chocolate pudding mix and mix well
Add chocolate cake mix and beat 2 minutes.
Fill cupcake liners 2/3 full and bake about 25 - 28 minutes, or until a toothpick inserted comes out clean. Cool in pan on wire rack for 15 minutes.
For the glaze: combine all dry ingredients, add vanilla and 1/2 tbsp milk, adding more 1/4 tsp at a time if needed until smooth.
Add to a piping bag or use a zip lock bag and cut the corner off, drizzle onto cooled cupcakes.
Friday, October 21, 2011
Wednesday, October 19, 2011
Week 7 Results
How many of you were so nervous getting on the scale this morning?
I am sure many of you are wondering, did we get another piggy pass????
Well our total weight loss as a group for Week #7 is 18.7 pounds. MUCH BETTER than last week!
Unfortunetly, not everyone lost weight this week. Therefore, I am sad to report, no extra piggy pass! BUMMER!!!
The top three contestants for week #7 are as follows:
1. Melissa Otten with a weight loss of 1.61%.
2. Katy Kraker with a weight loss of 1.26%.
3. Melissa Van Dam with a weight loss of 1.25%.
CONGRATULATIONS to all of you who were successful at losing weight this week.
I am curious to hear from you guys on what you thought of the challenge during week 7. Did it help you watch what you ate and exercise more? Do you think more weekly challenges would help you stay on track? I would love to hear some feed back.
GOOD LUCK to you all during week #8.
I am sure many of you are wondering, did we get another piggy pass????
Well our total weight loss as a group for Week #7 is 18.7 pounds. MUCH BETTER than last week!
Unfortunetly, not everyone lost weight this week. Therefore, I am sad to report, no extra piggy pass! BUMMER!!!
The top three contestants for week #7 are as follows:
1. Melissa Otten with a weight loss of 1.61%.
2. Katy Kraker with a weight loss of 1.26%.
3. Melissa Van Dam with a weight loss of 1.25%.
CONGRATULATIONS to all of you who were successful at losing weight this week.
I am curious to hear from you guys on what you thought of the challenge during week 7. Did it help you watch what you ate and exercise more? Do you think more weekly challenges would help you stay on track? I would love to hear some feed back.
GOOD LUCK to you all during week #8.
Wednesday, October 12, 2011
Week 6 Results
SORRY....I am having a hard time updating the spreadsheet. I keep getting error messages. I will try again tomorrow to update it!
Anyways...the top three contestants for Week #6 are as follows:
1. Rebecca Post with a weekly weight loss of 1.16.
2. Cadence Seeley with a weekly weight loss of 1.09%
3. Katy Koeman with a weekly weight loss of 0.87%
I am still waiting to hear from two contestants on their results. From the results I have we lost as a group a total of 2.2 pounds. NOT GOOD!!!
How many of you watch the Biggest Loser? LOVE that show! I love walking on the treadmill and watching it because I feel guilty sitting on the couch watching it. Do you feel the same way?? If you are familar with the show you know they have challenges for each team to compete in to earn a bonus. The bonus may be an extra 2 pound advantage at the weigh in or a phone call from home.
Just like the Biggest Loser, Win at Losing has a challenge as well. Our team consists of all 20 contestants and here is our Biggest Loser challenge for Week #7:
NO ONE GAINS A POUND!!!
That's right NO ONE!!! We ALL need to lose something next week! Even if it is only 0.2 pounds.
If we meet this challenge we ALL gain another piggy pass!!!!!!!!
Who could not use another piggy pass??? Especially with the Halloween weekend coming up! I don't know about you, but I LOVE candy!!!
Are you up for the challenge? Don't let your team down!
I hope this puts a little pressure on all of us to think twice before we order that dessert or don't want to go for that 30 minute walk.
We CAN do this!
GOOD LUCK TO YOU ALL!!!! Let's earn that extra piggy pass!
If you have any questions please let me know.
Anyways...the top three contestants for Week #6 are as follows:
1. Rebecca Post with a weekly weight loss of 1.16.
2. Cadence Seeley with a weekly weight loss of 1.09%
3. Katy Koeman with a weekly weight loss of 0.87%
I am still waiting to hear from two contestants on their results. From the results I have we lost as a group a total of 2.2 pounds. NOT GOOD!!!
How many of you watch the Biggest Loser? LOVE that show! I love walking on the treadmill and watching it because I feel guilty sitting on the couch watching it. Do you feel the same way?? If you are familar with the show you know they have challenges for each team to compete in to earn a bonus. The bonus may be an extra 2 pound advantage at the weigh in or a phone call from home.
Just like the Biggest Loser, Win at Losing has a challenge as well. Our team consists of all 20 contestants and here is our Biggest Loser challenge for Week #7:
NO ONE GAINS A POUND!!!
That's right NO ONE!!! We ALL need to lose something next week! Even if it is only 0.2 pounds.
If we meet this challenge we ALL gain another piggy pass!!!!!!!!
Who could not use another piggy pass??? Especially with the Halloween weekend coming up! I don't know about you, but I LOVE candy!!!Are you up for the challenge? Don't let your team down!
I hope this puts a little pressure on all of us to think twice before we order that dessert or don't want to go for that 30 minute walk.
We CAN do this!
GOOD LUCK TO YOU ALL!!!! Let's earn that extra piggy pass!
If you have any questions please let me know.
Sunday, October 9, 2011
Build the Perfect Workout Playlist
Build the Perfect Workout Playlist
Skip the musical roulette.
Instead of setting your MP3 player on shuffle, proactively build playlists that provide the right energy all the way through your workout.
Keep it fresh.
Pick one weekend a month to see what's new on the iTunes charts by your favorite artists and in your favorite genres so your playlist never goes stale.
Get in rhythm.
Studies have shown that listening to music that syncs with your movements provides a better workout than exercising without tunes. See how to match your grooves to your moves below.
Beats per minute Perfect for
160 and up Running, jumping rope
140 to 160 Jogging, Spinning
125 to 140 Power walking, stair-climbing, elliptical
105 to 125 Walking, toning
60 to 115 Stretching, yoga, warming up
Skip the musical roulette.
Instead of setting your MP3 player on shuffle, proactively build playlists that provide the right energy all the way through your workout.
Keep it fresh.
Pick one weekend a month to see what's new on the iTunes charts by your favorite artists and in your favorite genres so your playlist never goes stale.
Get in rhythm.
Studies have shown that listening to music that syncs with your movements provides a better workout than exercising without tunes. See how to match your grooves to your moves below.
Beats per minute Perfect for
160 and up Running, jumping rope
140 to 160 Jogging, Spinning
125 to 140 Power walking, stair-climbing, elliptical
105 to 125 Walking, toning
60 to 115 Stretching, yoga, warming up
Saturday, October 8, 2011
Skinny Baked Broccoli Macaroni and Cheese
Skinny Baked Broccoli Macaroni and Cheese
Servings: 8 • Serving Size: 1 cup •
Points+: 8 ptsCalories: 314.9 • Fat: 9.8 g • Protein: 17.7 g • Carb: 44.3 g • Fiber: 6.3 g • Sugar: 4 gSodium: 215.7 (without salt)
Ingredients:
12 oz high fiber elbows like Ronzoni Smart Taste
1 tbsp butter
1 tbsp light butter
1/4 cup flour
1/4 cup minced onion
2 cups skim milk
1 cup fat free chicken broth (vegetarians use vegetable broth)
8 oz (2 cups) Sargento shredded reduced fat sharp cheddar
salt and fresh pepper to taste
12 oz fresh broccoli florets (I used pre-cut bag)
1/8 cup grated parmesan
1/4 cup seasoned bread crumbs
cooking spray
Directions: Cook pasta and broccoli together in a large pot of salted water, according to package directions for al dente (or slightly under cook 2 minutes). Spray a baking dish with cooking spray. Preheat oven to 375°.
In a large, heavy skillet, melt butters. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick. Season with salt and pepper.
Once the sauce is thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and broccoli and mix well. Pour into prepared baking dish. Top with grated cheese and breadcrumbs. Spray a little more cooking spray on top.Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden.
Servings: 8 • Serving Size: 1 cup •Points+: 8 ptsCalories: 314.9 • Fat: 9.8 g • Protein: 17.7 g • Carb: 44.3 g • Fiber: 6.3 g • Sugar: 4 gSodium: 215.7 (without salt)
Ingredients:
12 oz high fiber elbows like Ronzoni Smart Taste
1 tbsp butter
1 tbsp light butter
1/4 cup flour
1/4 cup minced onion
2 cups skim milk
1 cup fat free chicken broth (vegetarians use vegetable broth)
8 oz (2 cups) Sargento shredded reduced fat sharp cheddar
salt and fresh pepper to taste
12 oz fresh broccoli florets (I used pre-cut bag)
1/8 cup grated parmesan
1/4 cup seasoned bread crumbs
cooking spray
Directions: Cook pasta and broccoli together in a large pot of salted water, according to package directions for al dente (or slightly under cook 2 minutes). Spray a baking dish with cooking spray. Preheat oven to 375°.
In a large, heavy skillet, melt butters. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick. Season with salt and pepper.
Once the sauce is thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and broccoli and mix well. Pour into prepared baking dish. Top with grated cheese and breadcrumbs. Spray a little more cooking spray on top.Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden.
Friday, October 7, 2011
Top 25 Fitness Motivational Quotes
1. Strive for progress, not perfection. -Unknown
2. You want me to do something... tell me I can't do it. -Maya Angelou
3. You miss 100% of the shots you don't take. -Wayne Gretzky
4. If you don’t make mistakes, you aren’t really trying. -Unknown
5. You live longer once you realize that any time spent being unhappy is wasted. -Ruth E. Renkl
6. Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi
7. Motivation will almost always beat mere talent. -Norman R. Augustine
8. I'd rather be a failure at something I enjoy than a success at something I hate. -George Burns
9. Energy and persistence conquer all things. -Benjamin Franklin
10. Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson
11. No act of kindness, however small, is ever wasted. -Aesop
12. Insanity: doing the same thing over and over again and expecting different results. -Albert Einstein
13. Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz
14. Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan
15. I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. -Michael Jordan
16. Fear is what stops you... courages is what keeps you going. -Unknown
17. The finish line is just the beginning of a whole new race. -Unknown
18. The difference between a goal and a dream is a deadline. -Steve Smith
19. Just do it.™ -Nike
20. In seeking happiness for others, you find it for yourself. -Anonymous
21. The secret of getting ahead is getting started. -Mark Twain
22. It's not who you are that holds you back, it’s who you think you’re not. -Anonymous
23. Luck is a matter of preparation meeting opportunity. -Oprah Winfrey
24. It's never too late to become what you might have been. -George Elliot
25. Clear your mind of can’t. -Samuel Johnson
2. You want me to do something... tell me I can't do it. -Maya Angelou
3. You miss 100% of the shots you don't take. -Wayne Gretzky
4. If you don’t make mistakes, you aren’t really trying. -Unknown
5. You live longer once you realize that any time spent being unhappy is wasted. -Ruth E. Renkl
6. Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi
7. Motivation will almost always beat mere talent. -Norman R. Augustine
8. I'd rather be a failure at something I enjoy than a success at something I hate. -George Burns
9. Energy and persistence conquer all things. -Benjamin Franklin
10. Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson
11. No act of kindness, however small, is ever wasted. -Aesop
12. Insanity: doing the same thing over and over again and expecting different results. -Albert Einstein
13. Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz
14. Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan
15. I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. -Michael Jordan
16. Fear is what stops you... courages is what keeps you going. -Unknown
17. The finish line is just the beginning of a whole new race. -Unknown
18. The difference between a goal and a dream is a deadline. -Steve Smith
19. Just do it.™ -Nike
20. In seeking happiness for others, you find it for yourself. -Anonymous
21. The secret of getting ahead is getting started. -Mark Twain
22. It's not who you are that holds you back, it’s who you think you’re not. -Anonymous
23. Luck is a matter of preparation meeting opportunity. -Oprah Winfrey
24. It's never too late to become what you might have been. -George Elliot
25. Clear your mind of can’t. -Samuel Johnson
Wednesday, October 5, 2011
Week #5 Results
CONGRATULATIONS to all the contestants that were able to lose weight this week! The top three contestants are as follows:
1. Cadence Seeley with a weight loss of 2.2%
2. Nicole Morrison with a weight loss of 1.45%
3. Ryan VanderLaan with a weight loss of 1.39%
Keep up the good work! Good Luck to everyone during week #6. We are almost half way there. There is still plenty of time to meet your goal.
1. Cadence Seeley with a weight loss of 2.2%
2. Nicole Morrison with a weight loss of 1.45%
3. Ryan VanderLaan with a weight loss of 1.39%
Keep up the good work! Good Luck to everyone during week #6. We are almost half way there. There is still plenty of time to meet your goal.
Sunday, October 2, 2011
Easy Way to Cut Calories
Losing weight is all about consuming less calories and burning more calories. Luckily, there are easy ways to cut calories. 
1. Order ham on your pizza instead of pepperoni to cut 50 calories per slice.
2. Drink a glass of water with lemon instead of soda.
3. Eat Kale Chips or Baked chips instead of regular chips.
4. Eat at the table with no distractions so you will eat less.
5. Drink water before every meal to fill up faster.
6. Switch from whole milk to skim or 1% milk.
7. Eat a sandwich on whole grain with low-fat cheese or no cheese at all.
8. Eat a piece of fruit instead of drinking fruit juice.
9. Switch to a light mayonnaise and reduce 50 calories.
10. Switch from beer to wine and drink your wine in a champagne flute to consume less.
11. Use a stevia extract to substitute sugar. Stevia has zero calories and tastes great in coffee and tea.
12. Don’t eat the skin on your meat. Most of the fat is in and around the skin.
13. Always eat lean cuts of meat compared to the fatty cuts. Switch a chicken leg for a chicken breast.
14. Eat grilled or baked meats and veggies instead of fried.
15. Season your food with herbs instead of butter or oil.
16. Eat your salad with light or no dressing.
17. Switch to a high fiber, low sugar cereal and sweeten it with Stevia extract.
18. Stop going to buffets. ’nuff said.
19. Drink green tea instead of regular. Green tea helps boost your metabolism.
20. Use a smaller plate. Less room equals less calories.
21. Eat whole grain pasta with lots of veggies instead of white pasta with meat.
22. Read the food labels and stay aware of how many calories are in your food.
23. Eat slow. Your body will start to fill full sooner.
24. Use mustard instead of ketchup. Mustard has almost no calories whereas ketchup has many.
25. Order a kid’s meal if you must eat out.
26. Order flatbread pizza or sandwich instead of original or white.
1. Order ham on your pizza instead of pepperoni to cut 50 calories per slice.2. Drink a glass of water with lemon instead of soda.
3. Eat Kale Chips or Baked chips instead of regular chips.
4. Eat at the table with no distractions so you will eat less.
5. Drink water before every meal to fill up faster.
6. Switch from whole milk to skim or 1% milk.
7. Eat a sandwich on whole grain with low-fat cheese or no cheese at all.
8. Eat a piece of fruit instead of drinking fruit juice.
9. Switch to a light mayonnaise and reduce 50 calories.
10. Switch from beer to wine and drink your wine in a champagne flute to consume less.
11. Use a stevia extract to substitute sugar. Stevia has zero calories and tastes great in coffee and tea.
12. Don’t eat the skin on your meat. Most of the fat is in and around the skin.
13. Always eat lean cuts of meat compared to the fatty cuts. Switch a chicken leg for a chicken breast.
14. Eat grilled or baked meats and veggies instead of fried.
15. Season your food with herbs instead of butter or oil.
16. Eat your salad with light or no dressing.
17. Switch to a high fiber, low sugar cereal and sweeten it with Stevia extract.
18. Stop going to buffets. ’nuff said.
19. Drink green tea instead of regular. Green tea helps boost your metabolism.
20. Use a smaller plate. Less room equals less calories.
21. Eat whole grain pasta with lots of veggies instead of white pasta with meat.
22. Read the food labels and stay aware of how many calories are in your food.
23. Eat slow. Your body will start to fill full sooner.
24. Use mustard instead of ketchup. Mustard has almost no calories whereas ketchup has many.
25. Order a kid’s meal if you must eat out.
26. Order flatbread pizza or sandwich instead of original or white.
Saturday, October 1, 2011
Are you addicted to Pop?
We all know that soda or soft drinks are bad for you. Tons of empty calories (no nutritional value), gobs of sugar, high caffeine and dehydration effects are just a few or the reasons why soda is no good, especially for those trying to lose weight. But it tastes so darn delicious, right?! Welcome to the weight loss world. If it tastes really good, it’s probably bad for you and in the case of soda, it’s super bad for you.
But how does one quit drinking soda and lose weight? To be honest, it’s not super easy. Especially if you’ve been drinking soft drinks for a long time.
First, stop buying soda. When you have a 2 liter sitting on your counter, you are more likely to go for it than a glass of water. Get rid of the temptation. Do not throw out all the soda you currently have, just stop buying it from now on.
Second, slowly stop drinking soft drinks. Don’t just stop all at once. You’ll go through all the soda withdrawal symptoms like headaches, grumpiness, and tiredness. If you usually drink 4 cans of soda a day, drop it down to 3 cans for the first week, 2 cans the second week and then 1 can the third. After the third week, only drink 1 can of soda every three days. Get yourself a calendar and keep track.
Third, avoid diet soda. Many people think they can lose weight by quitting soda and switching to diet soda. It may happen at first but slowly, you will regain that weight. Aspartame (sweetener in diet soda) causes you to crave sweets so you may not be drinking sugar but you will be eating it someway or another. And aspartame is junk.
Fourth, drink flavored water. Going from thick, syrupy, sugary soda straight to plain water will piss off your taste buds and cause you to crave soda even more. Low to no calorie flavored water is best and you may even find you like it more.
Friday, September 30, 2011
Thursday, September 29, 2011
Baked Potato Soup
Baked Potato Soup
Calories: 207.6 • Fat: 7.8 g • Carb: 22.5 g • Fiber: 2.4 g • Protein: 11.9 g
Calories: 207.6 • Fat: 7.8 g • Carb: 22.5 g • Fiber: 2.4 g • Protein: 11.9 gIngredients:
2 russet potatoes, washed and dried
1 small head of cauliflower, stem removed cut into florets
1 1/2 cups fat free chicken broth
1 1/2 cups 1% reduced-fat milk
salt and freshly cracked black pepper
1/2 cup light sour cream
10 tbsp reduced-fat shredded sharp cheddar cheese
6 tbsp chopped chives, divided
3 slices bacon, cooked and crumbled (you can use turkey bacon if you prefer)
1 small head of cauliflower, stem removed cut into florets
1 1/2 cups fat free chicken broth
1 1/2 cups 1% reduced-fat milk
salt and freshly cracked black pepper
1/2 cup light sour cream
10 tbsp reduced-fat shredded sharp cheddar cheese
6 tbsp chopped chives, divided
3 slices bacon, cooked and crumbled (you can use turkey bacon if you prefer)
Pierce potatoes with a fork; microwave on high for 5 minutes turn over and microwave another 3 - 5 minutes, until tender. Or if you prefer to use your oven, bake at 400° for 1 hour or until tender. Cool. Peel potatoes.
Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot. On medium heat, add chicken broth, milk, potatoes and bring to a boil. Use an immersion blender to puree until smooth. Add sour cream, half the chives, salt and pepper and cook on low another 5-10 minutes, stirring occasionally.
Remove from heat. Ladle 1 cup soup into each bowl. Top each serving with 2 tbsp cheese, remaining chives, and bacon.
Wednesday, September 28, 2011
Week 4 Results
Can you believe that we just finished week 4 of this competition? Are you reaching your goal every week? Are you finding this competition easier or harder than what you thought??
As a group we lost a total of 7.4 pounds.
The top three contestants for week #4 are as follows:
1. Lisa Koeman with a weight loss of 1.87%
2. Beth Wedeven with a weight loss of 1.04%
3. Katy Kraker with a weight loss of -0.86%
The top three contestants so far for the entire competition are as follows:
1. Lisa Koeman with a total weight loss of 6.33%
2. Katy Kraker with a total weight loss of 6.06%
3. Nicole Morrison with a total weight loss of 3.17%
Other interesting things to note:
***There is already $13.00 in fees that are due. Therefore, the total pot is at least going to be $213***
***9 piggy passes have been used so far***
GOOD LUCK TO YOU ALL!!!
As a group we lost a total of 7.4 pounds.
The top three contestants for week #4 are as follows:
1. Lisa Koeman with a weight loss of 1.87%
2. Beth Wedeven with a weight loss of 1.04%
3. Katy Kraker with a weight loss of -0.86%
The top three contestants so far for the entire competition are as follows:
1. Lisa Koeman with a total weight loss of 6.33%
2. Katy Kraker with a total weight loss of 6.06%
3. Nicole Morrison with a total weight loss of 3.17%
Other interesting things to note:
***There is already $13.00 in fees that are due. Therefore, the total pot is at least going to be $213***
***9 piggy passes have been used so far***
GOOD LUCK TO YOU ALL!!!
Friday, September 23, 2011
Thursday, September 22, 2011
Playlist
Give Me Everything (Sidney Samson Remix), Pitbull, Ne-Yo, Afrojack & Nayer, 129 BPM
Super Bass, Nicki Minaj, 128 BPM
Dark Horses, Switchfoot, 83 BPM
Stereo Hearts, Gym Class Heroes & Adam Levine, 90 BPM
Edge Of Glory (Bare Noize Remix), Lady GaGa, 140 BPM
Rain Over Me, Pitbull & Marc Anthony, 128 BPM
Pressure, (Alesso Radio Edit), Nadia Ali, Alex Kenji & Starkillers, 129 BPM
We Don't Get Down Like Y'all, T.I. & B.o.B., 92 BPM
Party Rock Anthem (Russ Chimes Remix), LMFAO, GoonRock & Lauren Bennett, 129 BPM
Mr. Saxobeat, Alexandra Stan, 129 BPM
Super Bass, Nicki Minaj, 128 BPM
Dark Horses, Switchfoot, 83 BPM
Stereo Hearts, Gym Class Heroes & Adam Levine, 90 BPM
Edge Of Glory (Bare Noize Remix), Lady GaGa, 140 BPM
Rain Over Me, Pitbull & Marc Anthony, 128 BPM
Pressure, (Alesso Radio Edit), Nadia Ali, Alex Kenji & Starkillers, 129 BPM
We Don't Get Down Like Y'all, T.I. & B.o.B., 92 BPM
Party Rock Anthem (Russ Chimes Remix), LMFAO, GoonRock & Lauren Bennett, 129 BPM
Mr. Saxobeat, Alexandra Stan, 129 BPM
Wednesday, September 21, 2011
Week 3 Results
YIKES!!!!
Week #3 has some very interesting results.
7 contestants remained the same this week.
-GOAL: Everyone is a loser next week.
2 contestants had to use their piggy pass.
-GOAL: No piggy passes are used next week.
12.5 pounds is all that we lost as As a group.
-GOAL: As a group we lose 5 more pounds than week #3
CONGRATULATIONS to the following top three contestanst for week #3:
1. Ryan VanderLaan with a % loss of 1.22.
2. Katy Kraker with a % loss of 1.09.
3. Beth Wedeven with a % loss of 1.02.
Don't give up! Don't get frustrated! Don't quit!!!
Remember this is a new week! Stay Positive!!!
Here is a challenge to all of you for week #4: Exercise at least 5 out of the 7 days
Even 10 minutes of exercise is better than 0 mintues.
GOOD LUCK TO YOU ALL!!!
Week #3 has some very interesting results.
7 contestants remained the same this week.
-GOAL: Everyone is a loser next week.
2 contestants had to use their piggy pass.
-GOAL: No piggy passes are used next week.
12.5 pounds is all that we lost as As a group.
-GOAL: As a group we lose 5 more pounds than week #3
CONGRATULATIONS to the following top three contestanst for week #3:
1. Ryan VanderLaan with a % loss of 1.22.
2. Katy Kraker with a % loss of 1.09.
3. Beth Wedeven with a % loss of 1.02.
Don't give up! Don't get frustrated! Don't quit!!!
Remember this is a new week! Stay Positive!!!
Here is a challenge to all of you for week #4: Exercise at least 5 out of the 7 days
Even 10 minutes of exercise is better than 0 mintues.
GOOD LUCK TO YOU ALL!!!
Tuesday, September 20, 2011
Alternating Arm Shoulder Press
1. Sit on an exercise ball with a 3- to 5-pound dumbbell in your right hand and a 5- to 8-pound dumbbell in your left hand. Straighten your arms and raise both at your sides to shoulder height. Bend left elbow so the dumbbell is parallel to the ceiling (as shown at right). Press your left arm up, straightening elbow. Then lower left arm to the starting position. Do 10 reps.
2. Switch weights to the opposite hands and do another 10 reps, leading with your right arm, to complete 1 set. Then do 2 more sets on each side, the first with 8 reps and the last with 6 reps.
3. Do the entire move 3 times a week, and you should see noticeable results in 3 to 4 weeks.
Monday, September 19, 2011
Avoiding Weight Gain at Work
Avoiding Weight Gain at Work
It is easy to watch your scale rise to dangerous heights when you’re busy with projects at work. After all, most jobs these days rarely require leaving the office (or the cubicle) or other strenuous manual labor. Many workplaces and work routines are propitious to developing overeating habits: those take-outs, birthday parties, and team bonding sessions. There is barely a need to actively use the body, thanks to the heavy reliance on computers and intellect.
These do not mean that unless you quit your job, you’re doomed to be a big, fat whale. Following are five weight loss tips that you can follow to burn more calories and stay slim even while working:
Be friends with the water cooler. You need to drink at least eight glasses of water every day -- and not just to keep yourself calm despite the looming deadlines. Hydration with water lets you maintain concentration, curbs fatigue, and prevents cravings (especially for sweets!). Many people misinterpret thirst as hunger, leading us to grab a quick treat when in fact water is what we need. It is not good to wait for the time when you’re hankering for water. To meet at least eight glasses on a daily basis, it is advisable to gulp some water every few minutes.
Take some fresh air. Instead of spending your breaks catching up on the latest gossip (which won’t do you any good in terms of health), use them to talk a walk outside your workplace. If your breaks are too short to get out, even walking up and down the stairs would do you well. A 10-minute walk here, another there, and a final one going home is enough to give you the minimum recommendation of 30 minutes of activity in a day. You won’t only get your blood circulation active, you will also feel freshened and stirred up from the fresh air and natural sights that you encounter by simply walking.
Rest well. There are only 24 hours in a day, and while many of us try to do as much as we can in a day, it’s not doing our health any good. While skimping on sleep may allow us to do more, we may not necessarily be doing them very well. Another loss of ZzZzZ-skippers? They tend to gain more fat -- and faster. Various studies have demonstrated that those who get less than ideal hours of sleep are prone to grabbing unhealthy and fattening foods. Many of these are energy boosters, like candy bars and chocolates. Several research groups also report that sleep deprivation leads to an increased production of cortisol, a stress hormone that experts correlate with unwanted fat around the belly.
Skip the vending machine. Very few of the items sold in a regular vending machine are good for you (and your waistline). A lot of times head to the vending machine for animal crackers and return to the desk with M&Ms instead. On top of the added bulge in your belly, a trip to a vending machine isn’t very economical as well (most items with heavy profit as compared to supermarket price). To save yourself from the fat and the expense, do your groceries before going to your work and fill your desk with healthy choices of snacks. Clueless on what ‘healthy snacks’ are? Graham crackers, low-fat granola bars, almonds, and fruits are all good items to start with.
Rule your stomach with your head. There is no denying that stress is plaguing practically all of us. In the workplace, stress is magnified to several degrees. Be prepared for whatever challenges you might face at work. Keep in mind that whatever comes, you can face it with a balanced and healthy diet without resorting to “emotional eating”. If you want to be strict with your diet and health, you may want to keep a food journal to keep an eye on your eating patterns. A journal would also help you perceive how your feelings shape your food preferences.
If you discover that you eat based on your current emotion or mood, you can take the necessary actions to prevent yourself from eating unhealthy foods when you feel the same emotion in the future. If you’re finding this difficult to do by yourself, inquire about your employer’s EAP program or find a counselor you could trust.
Last Words: Keeping a food journal is an infallible means of monitoring your workday diet, so take it seriously. List those jellybeans that you inhaled while waiting in line at the cafeteria. Use Calorie Count Plus to find out the calorie count of that Krispy Kreme you munched on during coffee break. Happy working (and dieting)!
It is easy to watch your scale rise to dangerous heights when you’re busy with projects at work. After all, most jobs these days rarely require leaving the office (or the cubicle) or other strenuous manual labor. Many workplaces and work routines are propitious to developing overeating habits: those take-outs, birthday parties, and team bonding sessions. There is barely a need to actively use the body, thanks to the heavy reliance on computers and intellect.
These do not mean that unless you quit your job, you’re doomed to be a big, fat whale. Following are five weight loss tips that you can follow to burn more calories and stay slim even while working:
Be friends with the water cooler. You need to drink at least eight glasses of water every day -- and not just to keep yourself calm despite the looming deadlines. Hydration with water lets you maintain concentration, curbs fatigue, and prevents cravings (especially for sweets!). Many people misinterpret thirst as hunger, leading us to grab a quick treat when in fact water is what we need. It is not good to wait for the time when you’re hankering for water. To meet at least eight glasses on a daily basis, it is advisable to gulp some water every few minutes.
Take some fresh air. Instead of spending your breaks catching up on the latest gossip (which won’t do you any good in terms of health), use them to talk a walk outside your workplace. If your breaks are too short to get out, even walking up and down the stairs would do you well. A 10-minute walk here, another there, and a final one going home is enough to give you the minimum recommendation of 30 minutes of activity in a day. You won’t only get your blood circulation active, you will also feel freshened and stirred up from the fresh air and natural sights that you encounter by simply walking.
Rest well. There are only 24 hours in a day, and while many of us try to do as much as we can in a day, it’s not doing our health any good. While skimping on sleep may allow us to do more, we may not necessarily be doing them very well. Another loss of ZzZzZ-skippers? They tend to gain more fat -- and faster. Various studies have demonstrated that those who get less than ideal hours of sleep are prone to grabbing unhealthy and fattening foods. Many of these are energy boosters, like candy bars and chocolates. Several research groups also report that sleep deprivation leads to an increased production of cortisol, a stress hormone that experts correlate with unwanted fat around the belly.
Skip the vending machine. Very few of the items sold in a regular vending machine are good for you (and your waistline). A lot of times head to the vending machine for animal crackers and return to the desk with M&Ms instead. On top of the added bulge in your belly, a trip to a vending machine isn’t very economical as well (most items with heavy profit as compared to supermarket price). To save yourself from the fat and the expense, do your groceries before going to your work and fill your desk with healthy choices of snacks. Clueless on what ‘healthy snacks’ are? Graham crackers, low-fat granola bars, almonds, and fruits are all good items to start with.
Rule your stomach with your head. There is no denying that stress is plaguing practically all of us. In the workplace, stress is magnified to several degrees. Be prepared for whatever challenges you might face at work. Keep in mind that whatever comes, you can face it with a balanced and healthy diet without resorting to “emotional eating”. If you want to be strict with your diet and health, you may want to keep a food journal to keep an eye on your eating patterns. A journal would also help you perceive how your feelings shape your food preferences.
If you discover that you eat based on your current emotion or mood, you can take the necessary actions to prevent yourself from eating unhealthy foods when you feel the same emotion in the future. If you’re finding this difficult to do by yourself, inquire about your employer’s EAP program or find a counselor you could trust.
Last Words: Keeping a food journal is an infallible means of monitoring your workday diet, so take it seriously. List those jellybeans that you inhaled while waiting in line at the cafeteria. Use Calorie Count Plus to find out the calorie count of that Krispy Kreme you munched on during coffee break. Happy working (and dieting)!
Sunday, September 18, 2011
Skinny Taco Dip
Skinny Taco DipServings: 24 • Serving Size: 1/24th of dip • Old Points: 1.5 pts • Points+: 2 ptsCalories: 59.2 • Fat: 3.6 g • Protein: 2.2 g • Carb: 4.7 g • Fiber: 0.6 g
8 oz 1/3 less fat Philadelphia cream cheese
8 oz reduced fat sour cream
16 oz jar mild salsa
1 packet taco seasoning
2 cups iceberg lettuce, shredded
2 large tomatoes, diced
1 cup reduced fat shredded cheddar cheese
2.25 oz black olives,
In a large bowl combine cream cheese, sour cream, salsa and taco seasoning and mix well with an electric mixer. Spread on the bottom of a large shallow glass dish. Top with shredded lettuce, tomatoes, shredded cheese and black olives. Serve with baked tortilla chips.
Saturday, September 17, 2011
New to Running?
If you're new to the running scene, setting a goal for each workout is a great way to keep at it and to help you feel like you're making progress. Here are some ideas for minirunning goals.
•Set a time and run without stopping. If you're an absolute beginner, that might mean two minutes, and if you've been running for a month or longer, your goal might be for 15 minutes straight.
•Run three times in one week. The best way to make running feel easier is to start running regularly. That doesn't mean you need to run five miles each time you go. Choose a time or distance that's doable three times a week and stick with it for a month or so. Choose specific days to run such as Monday, Wednesday, and Saturday to help you remember.
•Run a mile in 12 minutes or less. If this seems impossible, set a time that's reasonable for you. It's OK to walk a little, but eventually work up to running a mile in about 10 minutes.
•Make it all the way to the top of a hill. Find a decent hill in your neighborhood or increase the incline on your treadmill. Your first attempt may result in you huffing and puffing and stopping midway, but your legs will become stronger after several attempts, and you'll be able to reach the top. No sweat.
•Hit at least two different surfaces each week. Mixing up the surfaces you run on offers new challenges to your muscles, making you a better runner. Alternate between the treadmill, road, sidewalk, trail, and sand. Keep in mind that running in squishy sand is more difficult than running along a smooth treadmill belt, so when the surface is tougher, move at a slower pace or for a shorter amount of time.
•Set a time and run without stopping. If you're an absolute beginner, that might mean two minutes, and if you've been running for a month or longer, your goal might be for 15 minutes straight.•Run three times in one week. The best way to make running feel easier is to start running regularly. That doesn't mean you need to run five miles each time you go. Choose a time or distance that's doable three times a week and stick with it for a month or so. Choose specific days to run such as Monday, Wednesday, and Saturday to help you remember.
•Run a mile in 12 minutes or less. If this seems impossible, set a time that's reasonable for you. It's OK to walk a little, but eventually work up to running a mile in about 10 minutes.
•Make it all the way to the top of a hill. Find a decent hill in your neighborhood or increase the incline on your treadmill. Your first attempt may result in you huffing and puffing and stopping midway, but your legs will become stronger after several attempts, and you'll be able to reach the top. No sweat.
•Hit at least two different surfaces each week. Mixing up the surfaces you run on offers new challenges to your muscles, making you a better runner. Alternate between the treadmill, road, sidewalk, trail, and sand. Keep in mind that running in squishy sand is more difficult than running along a smooth treadmill belt, so when the surface is tougher, move at a slower pace or for a shorter amount of time.
Friday, September 16, 2011
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
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
Thursday, September 15, 2011
Week 2 Results
I am SORRY it took so long to post the results from week 2.
Overall, the 2nd week was very successful! This week we lost 31.4 pounds as a group.
The top three contestants for week #2 is as follows:
First Place - Cadence Seeley with a weight loss of 2.38%
Second Place - Bill De Vree with a weight loss of 1.81%
Third Place - Scot Van Dam with a weight loss of 1.69%
Looks like the men are stepping it up!
Just a reminder to you all......$200 could be yours if you are the biggest loser!
Don't forget to report your weight loss by 3:00 PM.
Good Luck!!!
Overall, the 2nd week was very successful! This week we lost 31.4 pounds as a group.
The top three contestants for week #2 is as follows:
First Place - Cadence Seeley with a weight loss of 2.38%
Second Place - Bill De Vree with a weight loss of 1.81%
Third Place - Scot Van Dam with a weight loss of 1.69%
Looks like the men are stepping it up!
Just a reminder to you all......$200 could be yours if you are the biggest loser!
Don't forget to report your weight loss by 3:00 PM.
Good Luck!!!
Tuesday, September 13, 2011
Reverse Crunch
With this move, you're curling the hips off the floor, so you'll feel this in the lower part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a small, subtle move, so you only need to lift your hips a few inches off the floor.
How to:
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 1-3 sets of 12-16 reps.
5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
Monday, September 12, 2011
15 Tips to Restart the Exercise Habit (and How to Keep It)
It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?
Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.
9. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
10. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
11. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.
1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
2. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.
5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
8. Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
9. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
10. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
11. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
13. Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
14. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.
Written by: Scott H Young
Sunday, September 11, 2011
Saturday, September 10, 2011
9/11 Memorial Run
9/11 Memorial Run - September 11th, 2011
No matter where you're going to be on Sunday, September 11th, please join Team Red, White & Blue and make a 'moving tribute' to honor those lost on 9/11 and the servicemen & women who have been killed or wounded since 9/11 – and all their families. By committing to run, bike, walk, or hike on Sep 11th, we are carving out time on this 10th anniversary to reflect upon the tremendous sacrifice so many Americans have made.
Team RWB (http://www.teamrwb.org/) has people from all over the world, including soldiers deployed to Afghanistan, who have committed to make this moving tribute. We encourage you to make this tribute in groups, and where possible to meet at 8:30 am so you can hold a moment of silence at 8:46 am – when the North Tower was first attacked.
So please join us on September 11th and answer this call to action! Help us honor those who lost their lives on 9/11 – and re-affirm our commitment to support the men, women and families who have sacrificed so much over the past decade.
Will you commit to exercise tomorrow??
No matter where you're going to be on Sunday, September 11th, please join Team Red, White & Blue and make a 'moving tribute' to honor those lost on 9/11 and the servicemen & women who have been killed or wounded since 9/11 – and all their families. By committing to run, bike, walk, or hike on Sep 11th, we are carving out time on this 10th anniversary to reflect upon the tremendous sacrifice so many Americans have made.Team RWB (http://www.teamrwb.org/) has people from all over the world, including soldiers deployed to Afghanistan, who have committed to make this moving tribute. We encourage you to make this tribute in groups, and where possible to meet at 8:30 am so you can hold a moment of silence at 8:46 am – when the North Tower was first attacked.
So please join us on September 11th and answer this call to action! Help us honor those who lost their lives on 9/11 – and re-affirm our commitment to support the men, women and families who have sacrificed so much over the past decade.
Will you commit to exercise tomorrow??
Friday, September 9, 2011
Thursday, September 8, 2011
Chunky Peach Popsicles
Make sure to reserve a portion of the peaches as you puree the mixture so the pops will be packed with icy cold, chunky bits of fruit. For a grown-up twist, try adding 1 to 2 teaspoons finely chopped fresh mint, lemon verbena or basil.
Servings: 12 popsicles, 2 ounces each
Prep: 15 mins
Total: 2 hrs 15 mins
2. Divide the mixture among twelve 2-ounce or eight 3-ounce freezer-pop molds (or small paper cups). Freeze until beginning to set, about 1 hour. Insert frozen-treat sticks and freeze until completely firm, about 1 hour more.
Tip:MAKE AHEAD TIP: Store in the freezer for up to 3 weeks. Equipment: Twelve 2-ounce or eight 3-ounce freezer-pop molds, or small paper cups with frozen-treat sticks
Servings: 12 popsicles, 2 ounces each
Prep: 15 mins
Total: 2 hrs 15 mins
Ingredients:
- 1 1/4 pounds ripe peaches, (3-4 medium), halved and pitted
- Juice of 1 lemon
- 1/4 cup freshly squeezed orange juice
- 1/4 cup sugar, or to taste
- 1/4 teaspoon vanilla extract
- 1 1/4 pounds ripe peaches, (3-4 medium), halved and pitted
- Juice of 1 lemon
- 1/4 cup freshly squeezed orange juice
- 1/4 cup sugar, or to taste
- 1/4 teaspoon vanilla extract
Directions:
1. Coarsely chop peaches in a food processor. Transfer 1 cup of the chunky peaches to a medium bowl. Add lemon juice, orange juice and sugar to taste (depending on the sweetness of the peaches) to the food processor. Puree until smooth. Add to the bowl with the chunky peaches and stir in vanilla.
1. Coarsely chop peaches in a food processor. Transfer 1 cup of the chunky peaches to a medium bowl. Add lemon juice, orange juice and sugar to taste (depending on the sweetness of the peaches) to the food processor. Puree until smooth. Add to the bowl with the chunky peaches and stir in vanilla.
2. Divide the mixture among twelve 2-ounce or eight 3-ounce freezer-pop molds (or small paper cups). Freeze until beginning to set, about 1 hour. Insert frozen-treat sticks and freeze until completely firm, about 1 hour more.
Tip:MAKE AHEAD TIP: Store in the freezer for up to 3 weeks. Equipment: Twelve 2-ounce or eight 3-ounce freezer-pop molds, or small paper cups with frozen-treat sticks
Nutrition Facts:
Calories 33, Carbohydrate 9 g, Fiber 1 g, Potassium 90 mg. Exchanges: Fruit 0.5.Percent Daily Values are based on a 2,000 calorie diet
Calories 33, Carbohydrate 9 g, Fiber 1 g, Potassium 90 mg. Exchanges: Fruit 0.5.Percent Daily Values are based on a 2,000 calorie diet
Wednesday, September 7, 2011
Week 1 Results
CONGRATULATIONS to all the contestants that lost weight this week!! It was a great first week considering it was over Labor Day Weekend!
As a whole group we lost a total of 46.9 pounds!!!
Look how close the top three contestants are for week #1:
First Place: Lisa Koeman with a weight loss of 2.48%
Second Place: Katy Kraker with a weight loss of 2.44%
Third Place: Julie Kellar with a weight loss of 2.28%
If you didn't do so good the first week don't stress over it. Put that behind you and focus on this upcoming week! Every week is a new start!
Keep up the good work and GOOD LUCK to you all!
As a whole group we lost a total of 46.9 pounds!!!
Look how close the top three contestants are for week #1:
First Place: Lisa Koeman with a weight loss of 2.48%
Second Place: Katy Kraker with a weight loss of 2.44%
Third Place: Julie Kellar with a weight loss of 2.28%
If you didn't do so good the first week don't stress over it. Put that behind you and focus on this upcoming week! Every week is a new start!
Keep up the good work and GOOD LUCK to you all!
Tuesday, September 6, 2011
Cut 100 Calories a Day
Cut 100 Calories a Day -- Lose 10 Pounds a Year
The last thing you want to do right about now is go on a diet. (Okay, it's pretty much the last thing you want to do ever.) Luckily you can zap the bulge without resorting to rabbit food. The trick: Eat just a little less. Scientists at Harvard and Louisiana State University in Baton Rouge found that people who lowered their calorie intake lost an average of 13 pounds in six months no matter what kind of diet they were on. "This is the best weight-loss news in a long time," says Frank Sacks, MD, nutrition professor at Harvard School of Public Health and lead author of the study. "If you don't like what you're eating, you're not going to stick with it. These findings give you flexibility to trim a bit here and there and still enjoy your favorites."
In fact, by nixing just 100 calories a day, you'll lose more than 10 pounds a year.
Cut 100 Calories at Breakfast
-Use skim milk in place of flavored Coffee-mate in your two morning mugs.
-Eat a bowl of high-fiber cereal and you'll consume fewer calories all day.
-Order bacon, not sausage, with your eggs.
-Choose a yeast doughnut instead of a denser cake one.
Cut 100 Calories at Lunch
-Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.
-Put barbecue sauce, not honey mustard, on your chicken sandwich at Wendy's.
-Top your burger with onions, lettuce, and tomato and skip the cheese.
-Ask for the 12-ounce child-size soda instead of the 21-ounce medium at the drive-through.
-Slim down your sandwich by using Arnold Select 100% Whole Wheat Sandwich Thins instead of whole wheat bread.
-Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You'll get away with using half the usual serving size. Try this trick at dinner too.
-Skip the crackers and shredded cheese on your chili.
Cut 100 Calories at Dinner
-Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.
-Making meatballs? Mix half the amount of ground beef the recipe calls for with half as much cooked brown rice.
-Instead of two slices of medium pepperoni pan pizza, choose thin-crust.
-When munching on chicken wings, don't toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show.
Cut 100 Calories from a Snack
-Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of Breyers Chocolate Chip Cookie Dough ice cream.
-Ordering a cone? Make it the sugar, not the waffle, kind.
-Munch on Pirate's Booty. In a study, switching to an air-puffed cheesy snack twice a day saved about 70 calories a pop.
-Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend.
-Replace half the butter in cake, muffin, and brownie recipes with an equal amount of applesauce or mashed bananas. You'll save about 100 calories for every tablespoon you swap.
-Indulge in a slice of angel food cake drizzled with chocolate syrup rather than three cookies.
By Melissa Daly
The last thing you want to do right about now is go on a diet. (Okay, it's pretty much the last thing you want to do ever.) Luckily you can zap the bulge without resorting to rabbit food. The trick: Eat just a little less. Scientists at Harvard and Louisiana State University in Baton Rouge found that people who lowered their calorie intake lost an average of 13 pounds in six months no matter what kind of diet they were on. "This is the best weight-loss news in a long time," says Frank Sacks, MD, nutrition professor at Harvard School of Public Health and lead author of the study. "If you don't like what you're eating, you're not going to stick with it. These findings give you flexibility to trim a bit here and there and still enjoy your favorites."
In fact, by nixing just 100 calories a day, you'll lose more than 10 pounds a year.
Cut 100 Calories at Breakfast
-Use skim milk in place of flavored Coffee-mate in your two morning mugs.
-Eat a bowl of high-fiber cereal and you'll consume fewer calories all day.
-Order bacon, not sausage, with your eggs.
-Choose a yeast doughnut instead of a denser cake one.
Cut 100 Calories at Lunch
-Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.
-Put barbecue sauce, not honey mustard, on your chicken sandwich at Wendy's.
-Top your burger with onions, lettuce, and tomato and skip the cheese.
-Ask for the 12-ounce child-size soda instead of the 21-ounce medium at the drive-through.
-Slim down your sandwich by using Arnold Select 100% Whole Wheat Sandwich Thins instead of whole wheat bread.
-Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You'll get away with using half the usual serving size. Try this trick at dinner too.
-Skip the crackers and shredded cheese on your chili.
Cut 100 Calories at Dinner
-Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.
-Making meatballs? Mix half the amount of ground beef the recipe calls for with half as much cooked brown rice.
-Instead of two slices of medium pepperoni pan pizza, choose thin-crust.
-When munching on chicken wings, don't toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show.
Cut 100 Calories from a Snack
-Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of Breyers Chocolate Chip Cookie Dough ice cream.
-Ordering a cone? Make it the sugar, not the waffle, kind.
-Munch on Pirate's Booty. In a study, switching to an air-puffed cheesy snack twice a day saved about 70 calories a pop.
-Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend.
-Replace half the butter in cake, muffin, and brownie recipes with an equal amount of applesauce or mashed bananas. You'll save about 100 calories for every tablespoon you swap.
-Indulge in a slice of angel food cake drizzled with chocolate syrup rather than three cookies.
By Melissa Daly
Monday, September 5, 2011
Sip Smarter: A Guide to Healthy Drinks
Your favorite thirst quencher may be brimming with more calories than an ice cream cone. Here's how to drink and still shrink.
1. Drink and Still Shrink:
Glug, glug, glug. That's the sound of pounds being poured on. Studies show that we're chugging 411 liquid calories daily, almost 130 more than we consumed in 1990, and all those sips are adding up. "We don't compensate for what we drink by cutting back on food," says Barry Popkin, PhD, a professor of nutrition at the University of North Carolina at Chapel Hill. "We still eat the same amount." So slurp a whipped coffee drink at breakfast, a few cans of soda in the afternoon, and a couple of cocktails with dinner and you've just doubled your calorie intake -- and your chances of weight gain -- without realizing it. "Sipping versus chewing changes how our bodies recognize and process the calories we take in," Popkin explains. Some experts suspect that eating, which involves munching and crunching, sends signals to the brain that trigger satiety. "Drinks don't require as much effort to consume, so it's easy to overdo them," says Bonnie Taub-Dix, RD, a spokesperson for the American Dietetic Association. You can still enjoy your faves and not gain an ounce: Just follow our sip-smarter guide.
Hit the Bottle A water bottle, that is. The old eight-cups-a-day rule no longer has merit, researchers say, because we get plenty of H2O from other sources, including fruits, vegetables, coffee, and tea. But sipping at least a few glasses of water daily can deliver some serious benefits, including weight loss. "Thirst can masquerade as hunger, so a lot of times we eat when really our bodies just need water," says Keri Glassman, RD, author of The O2 Diet. To tell the difference, drink a glass of water and wait 15 minutes. If your stomach is still grumbling, have a snack. If not, you were probably dehydrated.
2. Soda Can-Dos
The average American downs almost 48 gallons of soft drinks a year, according to Beverage Digest, a publication that tracks industry trends. This makes soda the largest single source of calories in our diet, says the Center for Science in the Public Interest, and such sugary beverages increase our risk for diabetes and heart disease. Slowly, though, we're starting to cut back. Thirty-four percent of soda sippers in a survey by Mintel, a market research firm, say they're drinking more water and less of the carbonated stuff to stay healthy and prevent weight gain. More than half the respondents worry about the artificial sweeteners in diet soda. Although studies are inconclusive, some experts believe that diet beverages also cause people to pack on pounds, in part because the sugary taste triggers cravings for the real thing. Those findings may help explain why we now guzzle one-third less regular soda and 10 percent less diet than we used to, according to Mintel.
Sip Tip: Need your daily soda fix? Limit yourself to one or two cans a day and drink more good-for-you beverages, like low-fat milk and plain water.
3. Happier Hour
We're a nation that loves to celebrate with a drink; we consume more than 500 million gallons of wine, beer, and spirits a year. Research shows that we would imbibe even more if liquor contained functional ingredients, such as antioxidants, enzymes, and vitamins. "There's a growing number of people who want to sip a cocktail and get health benefits at the same time," Taub-Dix says. We're also watching our waistlines and choosing skinnier drinks. Seven of the 10 top-selling domestic beers are light beers. And customers keep asking for more: Budweiser just launched a new brew called Select 55. With only 55 calories per 12-ounce bottle, it's the lowest-calorie beer on the market. Here's a reason to toast: Women who drink one to two servings of wine, beer, or liquor a day tend to gain less weight over time than teetotalers, according to researchers at Brigham and Women's Hospital in Boston. Some studies indicate that regularly drinking a small amount of alcohol may reduce our appetite.
Sip Tip: Moderation is key. While too much alcohol can hurt your health, experts say that a little bit daily may boost it. Stick to no more than two 5-ounce glasses of wine, 12-ounce bottles of beer, or 1-1/2-ounce glasses of liquor a day.
4. Get Juiced
OJ accounts for more than half of all fruit-juice sales in the United States, and no wonder: We each consume more than four gallons of it a year. "A cup a day is fine, especially if you have trouble getting your daily servings of fruits and veggies otherwise," Taub-Dix says. "But eating a piece of fruit is the better choice, since it packs more fiber into fewer calories." A medium orange has about 60 calories, 12 grams of sugar, and 3 grams of filling fiber; an 8-ounce glass of juice has 112 calories, almost twice as much sugar as the fruit, and only half a gram of fiber.
Sip Tip: Be sure to pick a carton labeled "100 percent juice." "There are plenty of impostors out there containing a lot of added sugar. For a healthier fix and to slash the calories, mix juice with seltzer or club soda," Taub-Dix says.
5. Good Sports Drinks
Five years ago a straight-up sports drink, like Gatorade or Powerade, was pretty much the only option for quenching your post-workout thirst. Now enhanced waters, like Vitaminwater Zero, and protein drinks, such as Muscle Milk, are filling the gap. "This category used to cater mainly to athletes, who needed to rehydrate after hard workouts," says Sarah Theodore, global drinks analyst at Mintel. "But sports drinks have evolved to meet the needs of all sorts of exercisers, from those looking to lose weight to people who want to build muscle."
Sip Tip: "If you're hitting the gym for less than an hour, low-cal sports drinks or flavored waters are great," says FITNESS advisory board member Leslie Bonci, RD, author of Sport Nutrition for Coaches. "The sweet taste can heighten your desire to drink, helping you stay hydrated." If your sweat sessions last an hour or more, stick to the full-calorie varieties. Long workouts increase your body's production of the stress hormone cortisol, which can weaken the immune system, says David C. Nieman, PhD, a researcher who studies exercise at Appalachian State University in Boone, North Carolina. Sipping a sports drink provides just enough fuel to decrease the stress on your system, reducing cortisol levels.
6. Energy Boosters
Today there are hundreds of choices for those in need of a quick pick-me-up, including energy shots (small low-calorie or calorie-free drinks promising supersized caffeine levels), energy-drink mixes, and fortified water jacked up on vitamins. Many energy drinks contain megadoses of caffeine (145 milligrams or more for every 8 ounces), so experts caution against making them a daily habit. "Too much caffeine can cause anxiety and insomnia," says Paul Arciero, PhD, an associate professor at Skidmore College in Saratoga Springs, New York. While fortified water may seem like an easy way to get the nutrients you need, it's not the best answer. "Water with vitamins is no substitute for eating whole foods, which have a variety of compounds and antioxidants to help your body stay healthy," says Keri Gans, RD, a nutritionist in New York City. Plus, one bottle can have eight teaspoons or more of added sugar.
Sip Tip: Arciero recommends consuming less than 600 milligrams of caffeine daily. If you take a multivitamin, limit yourself to one bottle of fortified water.
7. 5 Rules to Drink By
- Keep count. No more than 10 percent of your total daily calories should come from beverages. If you're eating 1,800 calories daily, that's 180 calories, or a glass of orange juice and half a can of soda. Double-check labels first: Some bottles contain two or more servings.
- Time it right. Drink most of your high-cal beverages during the day, when you're most active and likely to burn them off.
- Savor the flavor. Is a mocha coffee whip calling your name? If you're going to indulge, take the time to enjoy it. Ordering it as part of a meal means you won't register how many calories it has.
- Pace yourself. Whether it's cocktails or soda, have a glass of water between each round. You'll consume fewer calories and stay hydrated at the same time.
- Milk it. A glass of skim milk -- especially good for curbing before-bed munchies -- ranks just behind water and tea when it comes to RD-approved drinks. Also on the list? One-hundred-percent juices such as pomegranate and cherry, which are rich in antioxidants but whose whole fruits are not always easy to find or eat.
By Liz Plosser
1. Drink and Still Shrink:
Glug, glug, glug. That's the sound of pounds being poured on. Studies show that we're chugging 411 liquid calories daily, almost 130 more than we consumed in 1990, and all those sips are adding up. "We don't compensate for what we drink by cutting back on food," says Barry Popkin, PhD, a professor of nutrition at the University of North Carolina at Chapel Hill. "We still eat the same amount." So slurp a whipped coffee drink at breakfast, a few cans of soda in the afternoon, and a couple of cocktails with dinner and you've just doubled your calorie intake -- and your chances of weight gain -- without realizing it. "Sipping versus chewing changes how our bodies recognize and process the calories we take in," Popkin explains. Some experts suspect that eating, which involves munching and crunching, sends signals to the brain that trigger satiety. "Drinks don't require as much effort to consume, so it's easy to overdo them," says Bonnie Taub-Dix, RD, a spokesperson for the American Dietetic Association. You can still enjoy your faves and not gain an ounce: Just follow our sip-smarter guide.
Hit the Bottle A water bottle, that is. The old eight-cups-a-day rule no longer has merit, researchers say, because we get plenty of H2O from other sources, including fruits, vegetables, coffee, and tea. But sipping at least a few glasses of water daily can deliver some serious benefits, including weight loss. "Thirst can masquerade as hunger, so a lot of times we eat when really our bodies just need water," says Keri Glassman, RD, author of The O2 Diet. To tell the difference, drink a glass of water and wait 15 minutes. If your stomach is still grumbling, have a snack. If not, you were probably dehydrated.
2. Soda Can-Dos
The average American downs almost 48 gallons of soft drinks a year, according to Beverage Digest, a publication that tracks industry trends. This makes soda the largest single source of calories in our diet, says the Center for Science in the Public Interest, and such sugary beverages increase our risk for diabetes and heart disease. Slowly, though, we're starting to cut back. Thirty-four percent of soda sippers in a survey by Mintel, a market research firm, say they're drinking more water and less of the carbonated stuff to stay healthy and prevent weight gain. More than half the respondents worry about the artificial sweeteners in diet soda. Although studies are inconclusive, some experts believe that diet beverages also cause people to pack on pounds, in part because the sugary taste triggers cravings for the real thing. Those findings may help explain why we now guzzle one-third less regular soda and 10 percent less diet than we used to, according to Mintel.
Sip Tip: Need your daily soda fix? Limit yourself to one or two cans a day and drink more good-for-you beverages, like low-fat milk and plain water.
3. Happier Hour
We're a nation that loves to celebrate with a drink; we consume more than 500 million gallons of wine, beer, and spirits a year. Research shows that we would imbibe even more if liquor contained functional ingredients, such as antioxidants, enzymes, and vitamins. "There's a growing number of people who want to sip a cocktail and get health benefits at the same time," Taub-Dix says. We're also watching our waistlines and choosing skinnier drinks. Seven of the 10 top-selling domestic beers are light beers. And customers keep asking for more: Budweiser just launched a new brew called Select 55. With only 55 calories per 12-ounce bottle, it's the lowest-calorie beer on the market. Here's a reason to toast: Women who drink one to two servings of wine, beer, or liquor a day tend to gain less weight over time than teetotalers, according to researchers at Brigham and Women's Hospital in Boston. Some studies indicate that regularly drinking a small amount of alcohol may reduce our appetite.
Sip Tip: Moderation is key. While too much alcohol can hurt your health, experts say that a little bit daily may boost it. Stick to no more than two 5-ounce glasses of wine, 12-ounce bottles of beer, or 1-1/2-ounce glasses of liquor a day.
4. Get Juiced
OJ accounts for more than half of all fruit-juice sales in the United States, and no wonder: We each consume more than four gallons of it a year. "A cup a day is fine, especially if you have trouble getting your daily servings of fruits and veggies otherwise," Taub-Dix says. "But eating a piece of fruit is the better choice, since it packs more fiber into fewer calories." A medium orange has about 60 calories, 12 grams of sugar, and 3 grams of filling fiber; an 8-ounce glass of juice has 112 calories, almost twice as much sugar as the fruit, and only half a gram of fiber.
Sip Tip: Be sure to pick a carton labeled "100 percent juice." "There are plenty of impostors out there containing a lot of added sugar. For a healthier fix and to slash the calories, mix juice with seltzer or club soda," Taub-Dix says.
5. Good Sports Drinks
Five years ago a straight-up sports drink, like Gatorade or Powerade, was pretty much the only option for quenching your post-workout thirst. Now enhanced waters, like Vitaminwater Zero, and protein drinks, such as Muscle Milk, are filling the gap. "This category used to cater mainly to athletes, who needed to rehydrate after hard workouts," says Sarah Theodore, global drinks analyst at Mintel. "But sports drinks have evolved to meet the needs of all sorts of exercisers, from those looking to lose weight to people who want to build muscle."
Sip Tip: "If you're hitting the gym for less than an hour, low-cal sports drinks or flavored waters are great," says FITNESS advisory board member Leslie Bonci, RD, author of Sport Nutrition for Coaches. "The sweet taste can heighten your desire to drink, helping you stay hydrated." If your sweat sessions last an hour or more, stick to the full-calorie varieties. Long workouts increase your body's production of the stress hormone cortisol, which can weaken the immune system, says David C. Nieman, PhD, a researcher who studies exercise at Appalachian State University in Boone, North Carolina. Sipping a sports drink provides just enough fuel to decrease the stress on your system, reducing cortisol levels.
6. Energy Boosters
Today there are hundreds of choices for those in need of a quick pick-me-up, including energy shots (small low-calorie or calorie-free drinks promising supersized caffeine levels), energy-drink mixes, and fortified water jacked up on vitamins. Many energy drinks contain megadoses of caffeine (145 milligrams or more for every 8 ounces), so experts caution against making them a daily habit. "Too much caffeine can cause anxiety and insomnia," says Paul Arciero, PhD, an associate professor at Skidmore College in Saratoga Springs, New York. While fortified water may seem like an easy way to get the nutrients you need, it's not the best answer. "Water with vitamins is no substitute for eating whole foods, which have a variety of compounds and antioxidants to help your body stay healthy," says Keri Gans, RD, a nutritionist in New York City. Plus, one bottle can have eight teaspoons or more of added sugar.
Sip Tip: Arciero recommends consuming less than 600 milligrams of caffeine daily. If you take a multivitamin, limit yourself to one bottle of fortified water.
7. 5 Rules to Drink By
- Keep count. No more than 10 percent of your total daily calories should come from beverages. If you're eating 1,800 calories daily, that's 180 calories, or a glass of orange juice and half a can of soda. Double-check labels first: Some bottles contain two or more servings.
- Time it right. Drink most of your high-cal beverages during the day, when you're most active and likely to burn them off.
- Savor the flavor. Is a mocha coffee whip calling your name? If you're going to indulge, take the time to enjoy it. Ordering it as part of a meal means you won't register how many calories it has.
- Pace yourself. Whether it's cocktails or soda, have a glass of water between each round. You'll consume fewer calories and stay hydrated at the same time.
- Milk it. A glass of skim milk -- especially good for curbing before-bed munchies -- ranks just behind water and tea when it comes to RD-approved drinks. Also on the list? One-hundred-percent juices such as pomegranate and cherry, which are rich in antioxidants but whose whole fruits are not always easy to find or eat.
By Liz Plosser
Sunday, September 4, 2011
Work Out Playlist
Best Country Workout Songs:
"Need You Now" - Lady Antebellum (106 BPMs)
"I Got Your Country Right Here" - Gretchen Wilson (95 BPMs)
"Mine" - Taylor Swift (122 BPMs)
"Shine" - Matt Stillwell (124 BPMs)
"Undo It" - Carrie Underwood (75 BPMs)
"Turn On the Radio" - Reba McEntire (123 BPMs)
"Little White Church" - Little Big Town (107 BPMs)
"Hillbilly Bone" - Blake Shelton, featuring Trace Adkins (72 BPMs)
"Whistlin' Dixie" - Randy Houser (79 BPMs)
"Rain Is a Good Thing" - Luke Bryan (108 BPMs)
"Need You Now" - Lady Antebellum (106 BPMs)
"I Got Your Country Right Here" - Gretchen Wilson (95 BPMs)
"Mine" - Taylor Swift (122 BPMs)
"Shine" - Matt Stillwell (124 BPMs)
"Undo It" - Carrie Underwood (75 BPMs)
"Turn On the Radio" - Reba McEntire (123 BPMs)
"Little White Church" - Little Big Town (107 BPMs)
"Hillbilly Bone" - Blake Shelton, featuring Trace Adkins (72 BPMs)
"Whistlin' Dixie" - Randy Houser (79 BPMs)
"Rain Is a Good Thing" - Luke Bryan (108 BPMs)
Saturday, September 3, 2011
Grilled Pineapple Shortcake
Grill slices of pineapple and pound cake to make this delectable dessert recipe. Light pineapple-coconut ice cream adds a crowning touch.
Prep Time: 10 Mins
Total Time: 29 Mins
Servings: 8 Servings
Ingredients:
-3/4 cup orange-pineapple juice
-1 tablespoon cornstarch
-3/4 cup coconut-flavored rum (see Note)
-3 tablespoons dark-brown sugar
-1 teaspoon rum extract
-1/2 teaspoon coconut extract
-1 peeled and cored pineapple (about 9 ounces)
-1 small prepared pound cake (about 11 ounces)
-1 pint light pineapple-coconut ice cream (such as Haagen-Dazs)
Directions:
1. Stir together 1 tablespoon of the juice and the cornstarch. Set aside. In a small saucepan, combine the remaining juice, rum and brown sugar. Bring to a boil over medium-high heat and simmer for 10 minutes. Stir in cornstarch mixture and extracts. Cook another 2 minutes. Set sauce aside.
2. Cut pineapple into 8 slices, each about 3/4-inch thick. Cut pound cake into 8 slices, each about 1-inch thick. Heat gas grill to medium or prepare charcoal grill with medium-hot coals.
3. Brush pineapple with some of the rum sauce. Grill 5 minutes, turning once, until grill marks form. Set aside. Grill pound cake slices 2 minutes or until grill marks appear, turning once.
4. Serve pound cake slices, topped with grilled pineapple and a scoop of ice cream. Drizzle with remaining sauce.
5. Note: You could substitute additional juice for the rum, if desired.
Nutrition Facts:
Calories 289, Total Fat 9 g, Saturated Fat 5 g, Cholesterol 78 mg, Sodium 164 mg, Carbohydrate 46 g, Fiber 1 g, Protein 5 g.Percent Daily Values are based on a 2,000 calorie diet
Prep Time: 10 Mins
Total Time: 29 Mins
Servings: 8 Servings
Ingredients:
-3/4 cup orange-pineapple juice
-1 tablespoon cornstarch
-3/4 cup coconut-flavored rum (see Note)
-3 tablespoons dark-brown sugar
-1 teaspoon rum extract
-1/2 teaspoon coconut extract
-1 peeled and cored pineapple (about 9 ounces)
-1 small prepared pound cake (about 11 ounces)
-1 pint light pineapple-coconut ice cream (such as Haagen-Dazs)
Directions:
1. Stir together 1 tablespoon of the juice and the cornstarch. Set aside. In a small saucepan, combine the remaining juice, rum and brown sugar. Bring to a boil over medium-high heat and simmer for 10 minutes. Stir in cornstarch mixture and extracts. Cook another 2 minutes. Set sauce aside.
2. Cut pineapple into 8 slices, each about 3/4-inch thick. Cut pound cake into 8 slices, each about 1-inch thick. Heat gas grill to medium or prepare charcoal grill with medium-hot coals.
3. Brush pineapple with some of the rum sauce. Grill 5 minutes, turning once, until grill marks form. Set aside. Grill pound cake slices 2 minutes or until grill marks appear, turning once.
4. Serve pound cake slices, topped with grilled pineapple and a scoop of ice cream. Drizzle with remaining sauce.
5. Note: You could substitute additional juice for the rum, if desired.
Nutrition Facts:
Calories 289, Total Fat 9 g, Saturated Fat 5 g, Cholesterol 78 mg, Sodium 164 mg, Carbohydrate 46 g, Fiber 1 g, Protein 5 g.Percent Daily Values are based on a 2,000 calorie diet
Friday, September 2, 2011
Thursday, September 1, 2011
Thursdays Health Tips
1. Create a no-fail environment. Get rid of your "red light" foods. A "red light" food is one that gives you trouble controlling portions. After awhile you may be able to bring them back. Also get rid of the food that is not going to fit into your new lifestyle.
2. Keep track of what you eat and how much.
3. Drink your Water. Carry a water bottle everywhere you go. If you don't like plain water you might want to try adding lemon or a couple of sprinkles of Crystal light to add a little flavor to the water. Remember that if you are thirsty you are already dehydrated.
4. Exercise. To be able to maintain your weight loss you need to incorporate intentional exercise. Try to find activities that you enjoy because this will make exercise fun.
5. Take measurements. Measurements will provide another indicator of your progress.
6. Package your food in single serving bags. This will help you to control your portions.
7. Get rid of your clothes as they get too big. This gets rid of the safety net of having clothes if you gain the weight back. When you lose weight you have to have the mind set that you will not gain it back. If you don't, you are allowing opportunities/excuses to go back to your old life-style.
8. Don't deprive yourself. If you tell yourself you can't have a particular food, then you are going to want it all the more. It is ok to still have your favorite junk foods, but in moderation and with planning.
9. Plan. You have to plan for the events in your life. When you know you’re going out to eat on the weekend for dinner, eat lower calorie foods earlier in the day. You also need to plan for the unexpected. Carry some food with you so if you are out someplace and are really hungry you will have some healthy options to eat.
10. Take pictures along the way. You may find it easier to see the difference when looking at pictures than by looking in the mirror. These pictures may also help you to make wiser decisions.
2. Keep track of what you eat and how much.
3. Drink your Water. Carry a water bottle everywhere you go. If you don't like plain water you might want to try adding lemon or a couple of sprinkles of Crystal light to add a little flavor to the water. Remember that if you are thirsty you are already dehydrated.
4. Exercise. To be able to maintain your weight loss you need to incorporate intentional exercise. Try to find activities that you enjoy because this will make exercise fun.
5. Take measurements. Measurements will provide another indicator of your progress.
6. Package your food in single serving bags. This will help you to control your portions.
7. Get rid of your clothes as they get too big. This gets rid of the safety net of having clothes if you gain the weight back. When you lose weight you have to have the mind set that you will not gain it back. If you don't, you are allowing opportunities/excuses to go back to your old life-style.
8. Don't deprive yourself. If you tell yourself you can't have a particular food, then you are going to want it all the more. It is ok to still have your favorite junk foods, but in moderation and with planning.
9. Plan. You have to plan for the events in your life. When you know you’re going out to eat on the weekend for dinner, eat lower calorie foods earlier in the day. You also need to plan for the unexpected. Carry some food with you so if you are out someplace and are really hungry you will have some healthy options to eat.
10. Take pictures along the way. You may find it easier to see the difference when looking at pictures than by looking in the mirror. These pictures may also help you to make wiser decisions.
Wednesday, August 31, 2011
Day 1
Welcome to Win at Losing #3! Today is the beginning of a new you!
As many of you know there are 20 contestants! With 20 contestants the top two spots will be paid out. First place will receive 80% of the pot and second place will receive 20% of the pot.
Remember that next week you need to email/text/or phone me your weigh in results before 3:00 PM.
4,281 pounds is the total amount of pounds between all 20 contestants. 214 is the amount of pounds we need to loose as a group to meet the 5% requirement. WE CAN DO IT!!!!!
Remember to check this blog on a daily basis for tips and encouragement. If you have anything you want to post please let me know and I will gladly post it on our blog.
GOOD LUCK TO YOU ALL!
As many of you know there are 20 contestants! With 20 contestants the top two spots will be paid out. First place will receive 80% of the pot and second place will receive 20% of the pot.
Remember that next week you need to email/text/or phone me your weigh in results before 3:00 PM.
4,281 pounds is the total amount of pounds between all 20 contestants. 214 is the amount of pounds we need to loose as a group to meet the 5% requirement. WE CAN DO IT!!!!!
Remember to check this blog on a daily basis for tips and encouragement. If you have anything you want to post please let me know and I will gladly post it on our blog.
GOOD LUCK TO YOU ALL!
Tuesday, August 30, 2011
20 Contestants!!!!!!
Today is the last day before Win at Losing #3 starts. I am so EXCITED to report that the third time is a charm because we have a total of 20 contestants. This is the biggest competition so far!!!
5 of the 20 contestants are men. 13 of the 20 contestants are brand new to the Win at Losing competition. One of the contestants has already been a winner of the first Win at Losing competition.
THANK YOU to all of you who have signed up for the third Win at Losing Competition!!! I hope you enjoy this competiton and are all successful!!
Here is a list of your competition:
1. Beth Wedeven
2. Bill DeVree
3. Billie Jo Mol
4. Cadence Seeley
5. Chris Mol
6. Jennifer VanderLaan
7. Julie Kellar
8. Katy Kraker
9. Kim Westhouse
10. Lisa Koeman
11. Lucas Smith
12. Maelia Post
13. Mary DeVree
14. Melissa Otten
15. Melissa Van Dam
16. Nicole Morrison
17. Patricia Carlon
18. Rebecca Post
19. Ryan VanderLaan
20. Scot Van Dam
Please note, I will be paying out the top two spots. First place will receive 80% of the pot and second place will receive 20% of the pot.
GOOD LUCK TO YOU ALL!!!!
5 of the 20 contestants are men. 13 of the 20 contestants are brand new to the Win at Losing competition. One of the contestants has already been a winner of the first Win at Losing competition.
THANK YOU to all of you who have signed up for the third Win at Losing Competition!!! I hope you enjoy this competiton and are all successful!!
Here is a list of your competition:
1. Beth Wedeven
2. Bill DeVree
3. Billie Jo Mol
4. Cadence Seeley
5. Chris Mol
6. Jennifer VanderLaan
7. Julie Kellar
8. Katy Kraker
9. Kim Westhouse
10. Lisa Koeman
11. Lucas Smith
12. Maelia Post
13. Mary DeVree
14. Melissa Otten
15. Melissa Van Dam
16. Nicole Morrison
17. Patricia Carlon
18. Rebecca Post
19. Ryan VanderLaan
20. Scot Van Dam
Please note, I will be paying out the top two spots. First place will receive 80% of the pot and second place will receive 20% of the pot.
GOOD LUCK TO YOU ALL!!!!
Sunday, August 28, 2011
Only 3 More days!!!
There is still time to sign up for this fun competition. If you are interested please drop me an email at mvandam@allcom.net.
To date there are 15 contestants! 8 of those contestants are new to the competition.
Look GREAT before the holidays!!!
To date there are 15 contestants! 8 of those contestants are new to the competition.
Look GREAT before the holidays!!!
Thursday, August 18, 2011
There is still time.....
There is still time to sign up for Win at Losing #3. So far there is a total of 9 contestants, will you be contestant #10?
If you are interested in joining please drop me an email at mvandam@allcom.net or mail me the 2011 Entry form you can find on the right.
Just think of what you can gain by losing!!!
If you are interested in joining please drop me an email at mvandam@allcom.net or mail me the 2011 Entry form you can find on the right.
Just think of what you can gain by losing!!!
Sunday, July 31, 2011
Only 31 more days.....
Let the countdown begin....31 days till the start of Win at Losing #3. Has the joys of summer ice cream and cookouts caught up with you? Are you thinking you need to lose a few pounds before the holidays arrive? If so, I have the perfect competition for you!
Win at Losing is a 12 week weight loss competition. This competition is open to anyone who wants to join. Below is a few of the highlights of the competition:
Win at Losing is a 12 week weight loss competition. This competition is open to anyone who wants to join. Below is a few of the highlights of the competition:1. The competition will start on Wednesday, August 31 and will end on Wednesday, November 23. Look and feel great before the holidays.
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.
If you are interested in joining contact me by phone or email:
Phone: 616-688-5194
Email: mvandam@allcom.net
Monday, July 18, 2011
3rd Time is a Charm!!!
The third, Win at Losing competitoin is going to start on Wednesday, August 31. Don't miss out on this friendly 12 week weight loss competition, join today by contacting Melissa Van Dam:
Email: mvandam@allcom.net
Phone: 616-688-5194
Here of some of the highlights of the competition:
1. The competition will start on Wednesday, August 31 and will end on Wednesday, November 23. Look and feel great before the holidays.
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.
Email: mvandam@allcom.net
Phone: 616-688-5194
Here of some of the highlights of the competition:
1. The competition will start on Wednesday, August 31 and will end on Wednesday, November 23. Look and feel great before the holidays.
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.
Wednesday, March 30, 2011
Final Results
CONGRATULATIONS TO ALL THE CONTESTANTS!!! Every contestant was able to lose weight during this 12 week competition!
The last week resulted in a total weight loss of 11.2 for the entire group!!!! And the Biggest Loser is.................................... Amber Neale
8.58% weight loss!!!!
Second Place goes to..........................................
Cadence Seeley
6.82% weight loss!!!
Third Place goes to...........................................
Melissa Van Dam
5% weight loss!!
THANK YOU TO YOU ALL FOR PARTICIPATING IN THE SECOND WIN AT LOSING COMPETITION!
Wednesday, March 23, 2011
Week 11 Results
YIKES....this week resulted in $12 in fees......NOT GOOD.
Congratulations to Jodi and Rebecca for losing weight during week 11. The top three contestants for week 11 are as follows:
1. Rebecca Post with a weekly weight loss of 0.88.
2. Jodi White with a weekly weight loss of 0.46.
3. Amber Neale with a weekly weight loss of 0.
Overall this was not a good week for us as a whole group. Only one more week to go!
Congratulations to Jodi and Rebecca for losing weight during week 11. The top three contestants for week 11 are as follows:
1. Rebecca Post with a weekly weight loss of 0.88.
2. Jodi White with a weekly weight loss of 0.46.
3. Amber Neale with a weekly weight loss of 0.
Overall this was not a good week for us as a whole group. Only one more week to go!
Wednesday, March 16, 2011
Week 10 Results
What a fantastic spring day it was today! I hope you enjoyed the sunshine and were able to get out and enjoy the nice weather! If you were not able to today I hope you will be able to tomorrow. I hope Spring is here to stay.....keeping my fingers crossed!!!
Congratulations to all of the contestants that were able to lose weight during week 10!!!
The top three contestants for week 10 are as follows:
1. Melissa Van Dam with a weekly weight loss of 1.29%.
2. Amber Neale with a weekly weight loss of 0.94%.
3. Mary DeVree with a weekly weight loss of 0.72%.
The top three contestants to date are as follows:
1. Amber Neale with a total weight loss of 6.68%. Well over her goal of 5%.
2. Cadence Seeley with a total weight loss of 4.82%.
3. Melissa Van Dam with a total weight loss of 4.41%.
Just a friendly reminder....there is only TWO more weeks left! Remember you need to reach your goal in order to get $20 back. DO NOT GIVE UP! Give it your all and do your best!
GOOD LUCK to you all!!
Congratulations to all of the contestants that were able to lose weight during week 10!!!
The top three contestants for week 10 are as follows:
1. Melissa Van Dam with a weekly weight loss of 1.29%.
2. Amber Neale with a weekly weight loss of 0.94%.
3. Mary DeVree with a weekly weight loss of 0.72%.
The top three contestants to date are as follows:
1. Amber Neale with a total weight loss of 6.68%. Well over her goal of 5%.
2. Cadence Seeley with a total weight loss of 4.82%.
3. Melissa Van Dam with a total weight loss of 4.41%.
Just a friendly reminder....there is only TWO more weeks left! Remember you need to reach your goal in order to get $20 back. DO NOT GIVE UP! Give it your all and do your best!
GOOD LUCK to you all!!
Saturday, March 12, 2011
Burn Extra Calories
Workout Routines # 1. Add 10 minutes in the morning
While you may be religious about going to the gym after work, waking up 10 minutes earlier in the morning and taking a walk around the block (or, alternatively, simply dancing to your morning radio show for 10 minutes) will let you start off your day with a faster-burning metabolism and, most likely, head off to work in a better mood than usual.
Boost in calories burned: 275 calories per week
Workout Routines # 2. Do intervals
When you alternate high-intensity cardio workout routines with moderate-intensity recovery periods, you boost your calorie burning and increase your fitness level. This will help you break through plateaus.
Here's how: Warm up for 5 minutes, then increase speed or resistance on the machine for 2-5 minutes. Return to your usual pace for 5 minutes, then continue with short bursts interspersed with a moderate pace for the rest of your fitness workouts. Cool down for 5 minutes at a slower pace.
When you're ready to progress, make the work part of the interval longer and decrease the recovery time (but never to less than 30 seconds). For example, you could do 6 minutes at a higher speed and rest for 3 minutes.
Boost in calories burned: 300-450 calories per 45 minutes
Workout Routines # 3. Work out with a faster partner
Whether it's in the gym or on the neighborhood track, a fit buddy will challenge you to keep up and exercise at a higher intensity. It's the friendliest way to kick your own butt! Plus, fitness workouts go faster accompanied by good conversation.
Boost in calories burned: Simply increasing your walk from 3 mph to 4 mph will burn almost 100 extra calories in 60 minutes.
Workout Routines # 4. Jump rope on your coffee breaks
Sound silly? It won't after you read the numbers. Slip off your pumps and put on your sneakers, then head off to a corner with a jump rope. These quick heart-pumping fitness workouts are also weight-bearing, so your muscles and bones will benefit. And you'll probably feel completely energized, too.
Boost calories burned: You can burn 208 calories on two 10-minute breaks each day (that's 1,000 calories a week)!
Workout Routines # 5. Go longer
If your typical workout is 30 minutes -- no shorter, no longer -- here's an easy way to challenge yourself. Twice a week, try adding 10 or 15 minutes to your cardio. You'll burn more calories and increase your cardiovascular endurance level, making your weekend hikes and bike rides easier. To adapt your fitness workouts to your higher fitness level, every two weeks up your intensity level by increasing resistance or incline on the machine or road.
Boost calories burned: Running 30 extra minutes on the treadmill each week can burn 400 calories.
Workout Routines # 6. Change equipment or activities
If you always head right for the treadmill, take a step class or get on the elliptical trainer and step up the intensity. This may increase the calorie burn of your workout because our bodies work less efficiently doing new exercises than those we're used to. Periodically shifting activities will also decrease the chance of an overuse injury and keep your workouts fresh and fun.
Boost calories burned: Step aerobics vs. walking at 3.5 mph burns 237 vs. 177 calories in 30 minutes.
Workout Routines # 7. Add another day
Ho-hum ... does week after week only encompass Monday-Wednesday-Friday on the treadmill? Add a Saturday bike ride or Sunday morning indoor cycling class to your week, and your fitness level -- and body shape -- will show it. Make your workout activity-focused and you'll also invigorate your mind and spirit.
Boost calories burned: A two-hour hilly hike can burn up to 800 calories.
Taken from Shape
While you may be religious about going to the gym after work, waking up 10 minutes earlier in the morning and taking a walk around the block (or, alternatively, simply dancing to your morning radio show for 10 minutes) will let you start off your day with a faster-burning metabolism and, most likely, head off to work in a better mood than usual.
Boost in calories burned: 275 calories per week
Workout Routines # 2. Do intervals
When you alternate high-intensity cardio workout routines with moderate-intensity recovery periods, you boost your calorie burning and increase your fitness level. This will help you break through plateaus.
Here's how: Warm up for 5 minutes, then increase speed or resistance on the machine for 2-5 minutes. Return to your usual pace for 5 minutes, then continue with short bursts interspersed with a moderate pace for the rest of your fitness workouts. Cool down for 5 minutes at a slower pace.
When you're ready to progress, make the work part of the interval longer and decrease the recovery time (but never to less than 30 seconds). For example, you could do 6 minutes at a higher speed and rest for 3 minutes.
Boost in calories burned: 300-450 calories per 45 minutes
Workout Routines # 3. Work out with a faster partner
Whether it's in the gym or on the neighborhood track, a fit buddy will challenge you to keep up and exercise at a higher intensity. It's the friendliest way to kick your own butt! Plus, fitness workouts go faster accompanied by good conversation.
Boost in calories burned: Simply increasing your walk from 3 mph to 4 mph will burn almost 100 extra calories in 60 minutes.
Workout Routines # 4. Jump rope on your coffee breaks
Sound silly? It won't after you read the numbers. Slip off your pumps and put on your sneakers, then head off to a corner with a jump rope. These quick heart-pumping fitness workouts are also weight-bearing, so your muscles and bones will benefit. And you'll probably feel completely energized, too.
Boost calories burned: You can burn 208 calories on two 10-minute breaks each day (that's 1,000 calories a week)!
Workout Routines # 5. Go longer
If your typical workout is 30 minutes -- no shorter, no longer -- here's an easy way to challenge yourself. Twice a week, try adding 10 or 15 minutes to your cardio. You'll burn more calories and increase your cardiovascular endurance level, making your weekend hikes and bike rides easier. To adapt your fitness workouts to your higher fitness level, every two weeks up your intensity level by increasing resistance or incline on the machine or road.
Boost calories burned: Running 30 extra minutes on the treadmill each week can burn 400 calories.
Workout Routines # 6. Change equipment or activities
If you always head right for the treadmill, take a step class or get on the elliptical trainer and step up the intensity. This may increase the calorie burn of your workout because our bodies work less efficiently doing new exercises than those we're used to. Periodically shifting activities will also decrease the chance of an overuse injury and keep your workouts fresh and fun.
Boost calories burned: Step aerobics vs. walking at 3.5 mph burns 237 vs. 177 calories in 30 minutes.
Workout Routines # 7. Add another day
Ho-hum ... does week after week only encompass Monday-Wednesday-Friday on the treadmill? Add a Saturday bike ride or Sunday morning indoor cycling class to your week, and your fitness level -- and body shape -- will show it. Make your workout activity-focused and you'll also invigorate your mind and spirit.
Boost calories burned: A two-hour hilly hike can burn up to 800 calories.
Taken from Shape
Friday, March 11, 2011
Thursday, March 10, 2011
Another Great Playlist
F**kin’ Perfect, Pink, 92 BPM
Like a G6 (DJ Solarz Remix), Far East Movement, Cataracs & Dev, 129 BPM
S&M, Rihanna, 129 BPM
Rolling in the Deep, Adele, 105 BPM
Born This Way, Lady GaGa, 125 BPM
Higher, Taio Cruz & Travie McCoy, 128 BPM
Dancing On My Own (Buzz Junkies Remix), Robyn, 128 BPM
Who Dat Girl, Flo Rida & Akon, 125 BPM
Peacock, Katy Perry, 140 BPM
Closer to the Edge, 30 Seconds To Mars, 140 BPM
Like a G6 (DJ Solarz Remix), Far East Movement, Cataracs & Dev, 129 BPM
S&M, Rihanna, 129 BPM
Rolling in the Deep, Adele, 105 BPM
Born This Way, Lady GaGa, 125 BPM
Higher, Taio Cruz & Travie McCoy, 128 BPM
Dancing On My Own (Buzz Junkies Remix), Robyn, 128 BPM
Who Dat Girl, Flo Rida & Akon, 125 BPM
Peacock, Katy Perry, 140 BPM
Closer to the Edge, 30 Seconds To Mars, 140 BPM
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