Got A Sweet Tooth, Do Ya?

Many women, myself included, tend to have a bit of a sweet tooth. But there may be cause for concern that you're not aware of.
If you have high cholesterol it may be time to cut back on your sugar intake. When most people think of high cholesterol they believe the main cause to be fatty steaks, burgers, and other meat sources. But the truth is that cholesterol is raised by high-fat sweets as well.
If you already do have high cholesterol or you know you have a family history of high cholesterol make sure that you take action each day to lower your risk (and therefore, lower your risk of heart disease) by eating fewer sweet treats, eating leaner meats, making exercise a regular part of your schedule, and selecting a healthier variety of foods.
Sugar can be very addicting, just as a drug can be. If you have a problem with your sweet tooth (say, you must have a big bowl of ice cream each night or you need that sweet fix after each meal) try abstaining for a week. You will see that after the week is up you no longer have that intense craving that you once did. Just be careful when you decide to treat yourself again. Keep the portions very small and infrequent. Otherwise you risk addiction, unwanted health issues, and weight gain once more.

Take care of your body today! It's the only one you have!

Amanda

Mailbox Walks

At the gym where I work we are currently holding a Biggest Loser contest. To kick it off, a few weeks ago we had a woman speak to the group about her tremendous weight loss and how she did it. I knew the woman when she was overweight and was seeing her in person for the first time since her weight loss. She looked great, she looked healthy, she looked happy. It seemed that her body finally matched her vibrant personality.
As she began to tell us her story I was struck with how true her story is for so many others. She began to work in the health and wellness industry. For about two years she continued in this field and actually PROMOTED health and wellness in her community...but not for herself. She pointed out the fact that no matter who you have pushing you, no matter how much you're paying for your personal trainer, no matter what your mind knows you should do if your heart is not ready then you are not really going to make a change for yourself. It's almost as if you must hit your own rock bottom, which is different than anyone else's, in order to come to that place where you say to yourself, "Why am I doing this to myself? I absolutely refuse to continue down this road any longer!"
She slowly began her journey to weight loss and a healthy lifestyle. She consulted a friend as to how to begin. Interestingly, her friend's only advice was to begin by walking to and from the mailbox twice a day. "That's it?" was the woman's thought. She already walked to her mailbox once a day so she thought walking it a second time was no big deal. She decided to try it anyway. The first day she attempted the two walks to the mailbox. Done. That was too easy. She felt she could do better. So she took several more steps and walked all the way around the block. See where this is going? She was basically setting a small and very attainable goal for herself (with the help of a friend), so that once she accomplished it she could take it one step farther. By doing so, she was able to see her progress and feel proud of herself for being able to go beyond her progress each time she set a new goal.
The woman also let our group know that losing the weight wasn't easy because she had multiple excuses ready each day. From health problems to a lack of energy, excuses were plentiful. Ever so slowly, she worked through the excuses and found that they weren't such a hindrance after all and, in fact, many completely went away with the implementation of a healthy diet and regular exercise! She recommended sitting down and honestly making a list of all the excuses you may use to get yourself out of exercise or healthy meals. Keep that list handy. While you may not eliminate all of those excuses at once, you will be ready for them. You will be aware of them and, in time, get rid of all the excuses or find ways to work around them.
What she said to the group that day made me wish I had weight to lose! But I realized that while I don't have much fat to lose now, I can translate it the same to the other changes and goals I am working on in my body and for my family, like muscle gain for myself and cooking more often for my family.
What goals are you trying to reach, and what excuses will you come up with to stop yourself from reaching them? These are things to think about today as we attempt to bring ourselves to our full potential. We were created to live up to it!

Amanda

Workout #2 Is Here!

If you missed Workout #1 you can find it on the October 8th blog. You can either totally replace that workout (if you have been using it) with this one or you can alternate between the two. Aim to lift weights three times each week if you truly want to transform your body. Also, make sure to read the last blog for tips to help you with this workout.

1. Chest Fly



Arms begin up with palms facing each other above the chest. With elbows slightly bent open up the arms until the elbows are in line with the shoulders. Do not rest the arms down at the bottom. Return to the top of the movement. This can be done on the floor or on a bench.

2. Underhand Bent-Over Row



Hinge from the hip, keeping the chest out and abdominals contracted. Bend the knees and let the arms hang down, palms facing upward. Using the back pull the elbows up and back and the weights towards your belly button. Exhale as you pull the weight in, inhale to return to the starting position. This exercise focuses on the back.

3 Front Raise

Begin by standing with your feet shoulder width apart, knees slightly bent, and the weights resting against the front of the thighs, palms facing the thighs. Inhale and as you exhale contract your abdominals lift the weights up to shoulder height. Inhale to return them down. This exercise focuses on the front of the shoulder.

4. Wide-Grip Rear Delt Row

This exercise works the back of the shoulders and upper back. Bend both knees and hinge from the hip. Keep the chest and the glutes out with the abs tight. Notice how bent over you should be for this exercise. Let the weights hang down and as you exhale lift the weights up so that your arms form two right angles. Squeeze your shoulder blades together at the top. Inhale as you return to the starting position.

5. Hammer Curls

These target the bicep muscle on the front of the arm. Again, begin with your knees slightly bent and abdominals contracted. This is similar to the bicep curl from Workout 1 except the position of the hands is slightly different. For the hammer curl the palms are facing in towards the body and remain that way as you curl the weight to the top.

6. Dips

Dips target the tricep muscle, or the back of the arm, and are great because you can do them anywhere and with almost anything. If you don't have a second chair to use your feet can remain on the floor. They can be done outside on a step or bench or fallen-over tree! You can bend the knees if this is too difficult to begin with. Notice how the hips drop down right next to the table, not far away from it. The goal is to dip down so that the top portion of the arm is parallel to the floor.

7. Plie Squat or Sumo Squats

These work the legs and glutes and can be done with or without weights. Stand with the legs far apart and the toes pointed out. As you squat down the knees should be pointing outward and the knees should be above the ankles, as mine are. Remember to keep the chest lifted as you go down into the squat.

8. Drop Step

This exercise is, basically, a lunge moving backwards and diagonally. Begin with the feet shoulder width apart with the hands on the hips for balance. Contract the abdominals and step the right foot diagonally behind the left. As you do so lunge down towards the floor but never let your back knee touch the floor. Push back to the starting position and then lunge down and back on the opposite side. Return to the starting position. You will feel the majority of the weight on your front leg. Take your time with this one and make sure you are using proper form. Add weights only if you are comfortable.

9. Donkey Kicks

This exercise targets the glute muscles and the hamstrings. Begin on all fours with one leg lowered but lifted off the ground. Flex the foot and lift your heel towards the ceiling as high as you can get it. Return to the starting position and repeat.

10. Reverse Crunch

This exercise targets the abdominals, particularly the lower portion. Only the lower body will lift during this exercise. Keeping the knees bent bring them in towards the chest will a lift at the top of the movement. The lift may look small but it is a very important part of the exercise which many forget or leave out. At that lift your goal is to lift the upper back slightly off the mat so that your knees are now also going up towards the ceiling. Again, it may be small but you will feel it if it is done properly! Allow the legs to come back towards the floor, tap the toes down, and repeat.

11. Oblique Crunch

The obliques (the muscles coming along the side of your core) are the targeted muscles in this exercise. This is very similar to the typical crunch from Workout 1, except at the top you will twist towards the knee. Lower back to the center and repeat on the other side. Remember to exhale and you lift, keeping the elbows wide and a space between your chin and chest.

Add these two abdominal exercises to the abdominal exercises from Workout 1. That should be five exercises total. Do twenty of each with no rest in between each exercise. When you finish all five rest for 60 seconds. Repeat the sequence again. Do this three times per week. After a week or two, increase to three sets.

IMPORTANT!! These exercises are for heathly individuals with no medical conditions to work around. If you are reading this and you do have medical conditions that you are aware of, such as knee, shoulder, and back problems/injuries, please let me know and I will give you proper modifications or alternatives.

I'm so proud of those of you sticking to your resolutions and reaching goals! If change needs to happen, why not start today?

Tips That May Just Transform Your Body

Your second workout is on the way; you can look for it this weekend. Until then I wanted to share with you some tips to help you begin see the results you want. Remember that wherever you are in your health and fitness, you didn't get there in a day. Therefore, you are not going to get to wherever you want to be in that amount of time either. The key is to remain CONSISTENT and DETERMINED. In time, you will be amazed at what you have done.

Don't be afraid to lift heavy weights. Personally speaking, it is when I begin to lift heavy and almost have to grunt like a muscle man on the last few repetitions that I really begin to see my body lean out. As long as you are sticking to your cardio and a healthy eating plan this is when you will begin to see a healthy and fit body. Also remember that lifting weights is important as it helps to build and maintain bone mass, which is crucial for women as we age. This lowers your risk of osteoporosis. As we age we naturally lose muscle mass as well. However if we are diligent in maintaining that muscle mass NOW, we will have less problems with our weight and health in future years.

Another great way to rev up your workout is to decrease the rest time you take in between sets. Aim to rest for only 60 seconds between each set and each exercise. This will keep your heart rate up which will help your body to not only burn calories, but condition your heart as well.

Remember to drink water before, during, and after your workout to be sure that your muscles are well hydrated.

Finally, eat a high protein meal within an hour after your workout. This will help your muscles to recover and build, maximizing the work that you just did.

Remember, look for the next workout this weekend. Feel free to ask questions!

Amanda

Don't Be Scared of a Little Muscle

Lots of women are, for fear they will get big, bulky, and manly. Let me tell you as someone who is currently trying to put on muscle, it is VERY difficult to gain so much muscle that you no longer look feminine! And, in fact, the more muscle you have on your body, the more lean you will become. You see, for every pound of muscle that you have your body burns an extra 50 calories per day, and that's when you're just sitting around. If you put on ten pounds of muscle your body would burn up to 500 extra calories per day! Muscle in no way hurts you or your physique; it only helps!
If you begin a weight training program and are dedicated to it at least three times per week and take in plenty of healthy protein (from sources like fish, chicken, tuna, and beans) you are on your way to amazing results! I dare you to try it! Then tell me what you think!

Have a great Tuesday and don't forget to get all the facts and vote!
Amanda

Something To Think About

Some people were born with great, glowing skin that needs little maintenance and it's still radiant. I am not one of those particular people. I have hated it all my life. I eat good, I exercise, I drink lots of water, I use Proactiv...all of that helps somewhat, I'm sure...but not enough. Today I discovered something that may be the answer to my problem. And perhaps the answer for some of you as well.
Now remember that genetics plays a big role in your tendency to get acne, the degree of it, and what triggers it. My mom has bad acne and skin tone to this day (at 47 years old) and I am determined more than anything to find a fix for my problem so that I don't face decades ahead of me with this constant struggle.
That said, I have been a huge dairy consumer all my life, particularly a large consumer of milk. I love love love it. But today I researched more into the link between dairy and acne, and found that it may be a pretty big one.
Visit this website to find out more. http://www.acnemilk.com/the_no_milk_acne_diet
Do your own research and testing if you like. If you'd rather live with the acne, that's fine too. Personally, I'm going to give it a try. According to the website, it could take months and months to really see a difference as your body and skin rids itself of all that's built up over the years. But I'm willing to make that sacrifice and let you guys in on this not-yet-widely-known form of acne control.
I've given up meat before, I've given up sugar before. This may be a bigger test of my self-control but I'm up for the challenge!
I hope this helps someone else out there!

Amanda

Breastfeeding Moms, Read This!

You may have heard that breastfeeding helps you to lose the baby weight fast. Well, there's good news...it's true! Breastfeeding burns an additional 500 calories per day! That's a little more than three servings of oatmeal (for those of you who are revving up your body and metabolism with that first meal of the day) or about two and a half glazed doughnuts (for those of you who AREN'T!).
However, there is bad news. Most don't realize that when you STOP breastfeeding your body doesn't burn those 500 extra calories anymore. Instead of being used, if you continue to eat the same amount of calories, they will pass through the lips and end up on the hips! Or butt or arms or face or wherever you gain weight first. No mom wants that soon after pregnancy!
So while you're breastfeeding you may be losing weight very happily but beware of the dreaded weight gain after you're done breastfeeding. Change your diet and exercise plan accordingly.

Beginner Workout

A good friend of mine has recently lost weight after having two children by means of a healthy diet and cardio. Now, she plans to integrate weight lifting into her workout routine to add muscle tone and strengthen her body. For those new to weight lifting, it can be intimidating. The huge, sweaty guys who totally look like they know what they're doing in the free weight area of the gym don't help either.

I've put together a super simple workout to get you started if you're ready to move from the machine section of the gym to the free weight area (or, your own living room). All you need for this workout are dumbells, so it can easily be done at home, at the gym, at the hotel, or wherever you happen to be for the day.

If you've been eating clean and doing some cardio to drop some pounds, good for you. Now get ready to totally transform your body even more, because that's precisely what weight lifting will do for you. 120 pounds doesn't always look the same. It can look like what many call "skinny fat" or it can look sleek and toned, the kind that will also lower your BMI (Body Mass Index) because you will have more muscle compared to fat.

You can change up this workout to meet your own needs and schedule, but I'm going to recommend doing this workout three times each week, taking a day off in between each workout. On those off days you can do cardio or you can take it completely off. This simply depends on your schedule and your body's needs.

Aim to work each major muscle group each time you lift weights. These include the back, chest, shoulders, biceps, triceps, legs, and abdominals. Start with the larger muscle groups and work your way down. For example, the chest and back are larger muscles while the biceps and triceps are smaller muscles.

For this particular workout I'm going to recommend alternating an upper body exercise with a lower body exercise with little rest time in between. This will increase your intensity level, keep your heart rate up, maximize your calorie burn, and decrease the amount of time you have to spend away from those other things that need to get done.

First, warm up for 5 to 10 minutes on the treadmill or eliptical (or around the block or jumping rope). Really WARM UP the body, so walk briskly. This isn't an afternoon stroll.

I suggest starting your first set with lighter weights. You can always increase the weight on your second set. For your very first workout, aim to complete TWO SETS and 12 to 15 REPS (repetitions) for each exercise. The next time you workout you can increase to THREE sets if two seemed pretty easy. If it didn't, stick to two sets for the first week or two.

Exercise 1: Chest Press

Palms face the knees as you begin with your arms at 90 degree angles. Exhale as you push the weight to the top. The weights will almost come to touch as your arms straighten out. Keep a slight bend at the elbow, however. Never lock your joints.

Exercise 2: Squat

These can be done with or without added weight. Begin standing and as you squat down think about sitting down in a chair. Just before your booty would hit the chair to rest use your leg and glute muscles to rise back up again. Notice how the glutes stick way out behind you, there's a slight arch to the back, and the knees stay over the toes.

Exercise 3: Single Arm Dumbell Row

Palm faces in towards the midline of the body. Keep the chest out and tummy tight to protect the back. Using the back pull elbow up so that arm forms a 90 degree angle. Exhale as you pull the weight up towards the hip.

Exercise 4: Lunge

You can choose to begin with no added weight on this exercise. Stand with the legs wide, one in front of the other, with both toes facing forward. As you lower your body down be sure that your front knee is above the front ankle. The knee should not pass the toe. The back knee should come close to the ground.

Exercise 5: Military Press

Stand with knees soft, or slightly bent, and the abs contracted. Arms begin in two 90 degree angles with the palms facing forward. Exhale as you lift the weight up overhead where the weights will almost touch together. Inhale as you lower down again.

Exercise 6: Deadlift

Begin with knees soft, abs contracted, and palms facing the top of the legs. As you lower the weight down the front of your body, keep the chest out as well as the glutes. Remember to keep the abs tight and the knees slightly bent. The knees should not lock! The weights will come about to mid-shin and then return to the top of the movement.

Exercise 7: Bicep Curl

Knees are soft and abs are contracted with the palms facing up and out. Curl the weights up but do not let the weights bounce off of the top of the arm. Inhale as you release the weight down to the starting point.

Exercise 8: Calf Raise

This can also be done with added weight or without. Hold one weight in one hand and the other hand can be used for a small amount of stability. Do not rely on this hand to support all your weight, however. Simply lift up on the toes of one foot. Lower down but do not place the heel back down on the ground until the entire set is completed.

Exercise 9: Tricep Kickback

Begin with one leg in front of the other. Place one hand on the front leg for support. Tighten the tummy and lift the chest. Begin with one arm at a 90 degree angle next to the body. The palm faces the midline of the body. Push the weight back so that your arm becomes a straight line behind you. Exhale as you push the weight back.

Finally, abdominal exercises.

Exercise 10: Crunch

Keep the elbows wide as you lift the upper body. Make sure to keep a space between the chin and the chest as if you were holding a grapefruit in that space. Exhale as you lift and inhale as you lower down.

Exercise 11: Crab Crunch

This exercise is a basic crunch with lower body work added to it. The bottoms of the feet will be together while the knees remain wide. As you crunch lift the lower body as well so that the knees and elbows meet. The glutes should lift off the floor slightly. Exhale as you crunch and inhale as you lower down.

Exercise 12: Bicycle

Keep the same principals in mind for this ab exercise. The elbows stay wide and a space remains between the chin and chest. Extend one leg while the opposite legs bends in so that the knee comes in towards the chest. The opposite elbow will meet this knee. The upper body must twist in order to bring the elbow and knee together.

Exercise 13: Plank

Simply rise up on your toes and elbows and forearms. The body should be in one straight line. The hips should not be lifted or falling towards the floor. Aim to hold for 30 seconds. Do three sets. As it gets easier, increase your time.

This is your total body workout. Do it consistently three times a week and you will see tremendous changes in your body! The older we get the more difficult it will become to get in the groove of maintaining our bodies and health. Start now and you won't be sorry. You're on your way to a happier and healthier life.

In FOUR weeks I will add a workout that will be a progression to this one. Good luck!

Amanda

What A Weekend

So, quite a few things happened for us over the weekend. First, my little sister had her baby girl, Madison Taylor Graham.

We went to the Seafood Festival and left exhausted, hot, and dehydrating.

My friend and our local celebrity, Jasa Lewis, sang her heart out at the festival.

And finally, my husband's best friend and his wife, Daniel and Allison Garner, had their baby early this morning, which I don't yet have a picture of.

I'm still getting the hang of my new video camera and hope to learn how to put my videos on here in the next day or so. Check back to see if they're up! You'll see some of the highlights of our eventful week!

Also check back this week for helpful new health tips!

Enjoy this beautiful Sunday everyone!