The First Lady of Fitness

By Dennis Rosato on August 25th, 2010
Kathy Kaehler, Fitness Expert

Kathy Kaehler has become somewhat of a legend in the fitness and wellness circles. The 14 year veteran of the Today Show granted me an interview while she was in New York. The first thing that strikes you when you speak to the Michigan native is her “realness” no cream puff filling here folks. She is all she claims to be and more. Kathy lives the life and hates diets, preferring instead to instill Lifestyle choices not trendy, temporary head spinning fads. Kathy practices what she preaches and preaches from the heart drawing from a wealth of experience as the mother of three growing and active boys. A trainer to the stars for more than twenty years, Kathy’s A-list clients are superstars and household names from Kim Basinger to Kim Kardashian. Not to mention Julia Roberts and Matt Lauer. I did my research on Ms. Kaehler but she exceeded my expectations delivering clear and sharp answers to my most complicated fitness questions. Here is the interview I had with Kathy on Tuesday June 15, 2010 at 1:00pm Eastern time.

Dennis: Kathy you are renowned for being a proponent of simplicity… I like to call it effective simplicity, in your view what SIMPLE choices can someone make to get the ball rolling towards wellness? Is there a rule or theory that can be implemented to guide someone trying to achieve a better fitness level?

Kathy: Yes Dennis, because of all the options available and various diets that exist presently confusion is the ultimate result. To streamline things I simply say MOVE YOUR BODY! As long has you continue the routine of movement your regimen will be effective.

Incorporating my 90/10 rule adds simplicity to your Lifestyle change.

90% of the time you are active and adhering to a healthy foods menu and the other 10% is LIFE. Coffee and a slice of cake with friends once a month, a power lunch at your city’s top restaurant with a client or the dinner party that pops up. All these events are LIFE and you can’t and shouldn’t avoid any of them.

Not to mention they keep us sane and are as vital as the other lifestyle changes that incorporate health.

Hey and if you are gonna indulge Dennis and live that 10% to the fullest no better way to do it than with a great new product by Breyers Ice Cream, it’s called Smooth and Dreamy. These treats are incredible because the bars and ice cream options are within the 120-160 calorie range. An unbeatable and awesome way to be devilish if you have to be.

Dennis: In my view mothers are the super heroes of our modern age. Multitask is the word that most comes to mind when I think Mom know a days. MULTITASK is our nations new buzz word or term, can you give BUSY or overwhelmed moms specifically two immediate day one CHANGES that they can incorporate to jump start new eating habits and a exercise routine?

Kathy: I have a great story for you Dennis, I’ll never forget Michelle Pfeiffer’s spirit. I trained her for the blockbuster movie Batman Returns. She was cast in the dynamic role of Catwoman.

She had a grueling schedule; call time was 5:00am for the entirety of that movie. She had the option of sleeping until right before 5:00, then showing up on set or waking up even earlier and fitting a 4:00am workout with me. She chose to take on the challenge of getting that workout in. This can be related to moms who lead hectic and demanding lives in a specific way. Just follow the principle that as soon as your foot hits the ground get that workout in! Endorphins are magical and can carry you throughout the day with that extra focus and you got that workout in early to boot.

Dennis: Wow Kathy you are so right! That simple real life principle takes the daunting feeling of “oh I have to get my workout in at the end of the day or at a lunch break” out of the equation. And I agree endorphins are a magical formula for success.

To segway utilizing the theme of endorphins what is your take on exercise during times of crisis or stress in one’s life?

Kathy: Exercise does provide a certain degree of focus that can be invaluable during hard times in a person’s life. It can help settle your thoughts and thus sharpen your decision making.

Dennis: What is something that you find most individuals FORGET to incorporate into their new wellness plan or exercise routine?

Kathy: People need to remember this tip; “FIND SOMETHING YOU LIKE AND DO IT!

Get active doing something that you enjoy, is healthy, involves movement, makes you feel positive and stick to that DO IT!

Dennis: Give us a food that you can’t live without.

Kathy: Foods that are one step away from being at the original state.

Dennis: I like that concept!

Kathy: I feel out of sync when I go a period of time away from my more natural foods. I find that my performance is heightened when my body is fueled by the right food, raw or one step away from their natural state. Try it and be empowered.

Dennis: What is your most exotic food indulgence?

Kathy: Chocolate, the fresher the better..awww chocolate. Breyers is making that indulgence of mine all the more guilt free…Ice cream dipped in chocolate and low calorie is a winning combination within my 90/10 approach. I tell you Dennis Breyers Ice Cream has hit it out of the ball park on this one , Smooth and Dreamy is just that absolutely delicious and a wiser choice. I personally love the Chocolate covered strawberry bars, TRY THEM.

Dennis: If you can disclose which trainee over the years has impressed you with their toughness?

Kathy: KIM BASINGER MOST DEFINITELY.

Dennis: Your favorite fruit?

Kathy: Honey Crisp Apples when they are available. They are grown in Minnesota I think.

Dennis: Your favorite Veggie?

Kathy: KALE, you have to try my recipe KATHY’S KALE.

Dennis: I heard you were a Kale fanatic, my dad is a Swiss Chard lover so I can relate, sort off.

Kathy: I am a proponent of the nutrition powerhouse that is Kale and it is important in the diet of my children.

Dennis: Final Question Kathy, if you led a double life what would be you secret profession?

Kathy: I would be right here in New York City on Broadway! Theatre! Always Moving Dennis!

Be Sure to check out the following websites:

KathyKaehlerFitness.com

Breyers.com

Breyers Smooth and Dreamy

Dennis Rosato is an urban explorer and writer. He has tackled the swamps of the Everglades, the mean streets of New York City and now his latest journey is to overcome obesity! The ultimate lover of food, Dennis quickly realized that if he continued on his path of abandon that diabetes and heart disease were soon to follow. Dennis' latest goal is to be a Super Hero to his three children. Can he attain an eight pack set of abdominal muscles and a 31 inch waist? Are the 20 inch arms he desires within his reach? There is only one way to find out for Dennis, to gain control! Control and order have become his mantra. Dennis explores diet, fitness and nutrition with vigorous research and hands on insight.

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Plus Up Your Gym Bag Makeover and Giveaway

By Israel Lagares on October 11th, 2010

I recently participated in the Plus Up Your Gym Bag Makeover in which I was sent a gift card so that I can upgrade my gym bag. This was going to be a relatively easy upgrade, since I don’t have a gym bag to begin with. I work out at home for the most part, so it makes it really easy for me to not have to take anything with me. I was originally going to make a video about this whole fun project, but the audio was damaged.

FiberPlus Taste Test
Part of the promotion was that I had to try out the new Kellogg’s FiberPlus bars. I received a coupon to go buy a box of bars, which I did at the local Super Walmart. I chose the chocolate chip version. I let my wife try the bars out first. She didn’t like them. I tried them after a workout and thought they tasted good. It was very light and had a good amount of carbs. One of the positives of the FiberPlus bars is that they have antioxidants.

According to the Kellogg’s FiberPlus site “Many Americans aren’t getting enough fiber, whole grains, vitamins and minerals daily. With 35% of your daily fiber, 7 grams of whole grains, plus antioxidants vitamin E and zinc, these bars are a nutritious—and delicious—high-fiber treat.” Look’s like another way to combat the lack of nutrition that is rampant in America.

Plus Up MY Gym Bag
I immediately set out to upgrade my fitness tools. I have pretty much everything I need minus a few things I’ve been wanting, so this was the perfect time. The first thing I purchased was a heart rate monitor. This will let me keep track of my calorie expenditure plus my heart rate. Next I purchased a yoga mat. The days of doing yoga on a hard, cold floor are over! I also purchased a fanny pack. lol. Now I actually have a gym bag to hold my stuff. I occasionally go to the gym to hop on the elliptical or go on long walks. Now I can carry stuff with me in my “gym bag”. I also purchased a new pair of shorts. My other pair was starting to fall apart. The last thing I purchased was a Live Strong band. I try to make living strong a habit of mine.

The Giveaway!
Okay now here’s the fun part. We are giving away a $75 American Express gift card to one lucky winner. The contest is running from today until Oct 18th. The winner will be announced on Oct. 19th. To Enter:

1. Entrants may post a comment to the blog stating why they need to “Plus Up” their gym bag.
2. Entrants may send a message on Twitter.com (“Tweet”); comment should describe why they need to Plus Up their gym bag and include the Sponsor’s twitter handle @fatmanunleashed and hashtag “#plusup”.
3. Entrants may visit the FatManUnleashed facebook page and leave a comment as to why they need to Plus Up their gym bag.

Read the official contest rules.

My name is Israel Lagares. I used to be the kind of guy that was always in shape, but over the last few years I've fallen off tremendously. This site is my final attempt to get back into shape. So far I've lost 70.4 lbs. Check out my weight loss chart, weight loss videos and progress pics. Follow my journey, those of others, and read our thoughts on various health topics. Share your thoughts, experience, and journey here on FMU.

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Cleansing…is it really safe?

Like I mentioned yesterday, my number priority is answering your questions and getting you the info you need to live a super healthy life (not to mention look awesome in the process). So when I shared the free report “The Fundamentals of Digestion and Colon Health” by Yuri Elkaim, tons of questions came pouring in.

“Isabel, what do you think about colon cleansing? Do you think I should do a cleanse before I start the DSP?”

Well, the answer is yes and no (don’t you just hate it when someone answers your question like that?)

I say no because in essence, following the DSP way of eating will help you cleanse your body of toxins, processed foods and any other yucky sludge you may have living inside your body. Many people tell me that just after the first few weeks on the DSP, their digestion has never been better, not to mention more regular trips to the bathroom (if you know what I mean).

But I also say yes because some people have not been so kind to their bodies for many, many years and it will take a good cleaning out to get certain digestive organs moving the right way. I’ve had clients tell me they only go to the bathroom (and I’m not talking pee here) once every 2-3 days. This is NOT healthy and a clear sign of extreme constipation which can lead to a long list of health problems. Besides the fact that these are the same people who feel bloated and lethargic all the time. Of course they feel bloated…they’ve got days worth of poopoo stuck in their system and it has to make its way out of their body.

The problem with most cleanses advertised in stores and on the internet is that almost all of them require a long list of supplements, powders or special drinks…most of which are really just all a hoax anyway. But I’ve seen many clients fall for these claims because they’re not only desperate to lose weight, they’re desperate to get their organs moving the right way…and yes I’m talking about poop again here.

This is where my friend Yuri comes in. Yesterday I told you about how I met Yuri at a conference and right away I could tell him and I both shared many of the same views when it comes to nutrition and health. It’s always so refreshing to meet another professional who is on the same page as me since our approach is a bit “unconventional” and even nicer when that professional is so willing to pass on helpful information.

I was so excited to hear about Yuri’s cleansing program, The Total Wellness Cleanse and he so kindly shared his entire program with me for my review.

What did I think of Yuri’s cleansing program?

What do you want first?

The good news or the bad news?

Ok, I’ll start with the good news since I’m a positive person.

By far, what I love about Yuri’s approach to cleansing the body is that he does it through food! That’s right – he’s not a fan of using silly supplements or “magic formulas” that promise miracles in just a few days but have no long-term promise. So not only do Yuri and I agree that pills are not the answer, the focus of his program is using real natural foods (certain foods in certain ways) to cleanse the body of the toxic sludge it may be holding on to. These are foods that are easy to make and readily accessible, so there is nothing complicated about it. I’ve known people to buy special shakes and crazy ingredients and spend half the day preparing their ridiculous concoctions just to clean out their systems. That’s just not realistic; especially in today’s times when we’ve got jam packed schedules and way too much to do every day.

The second thing I love about Yuri’s program is that he tells you exactly what you need to eat and drink at every meal of the day. There’s no guess work here. If you want to follow this cleanse, Yuri makes it super easy by giving you the step by step game plan…basically he lays it all out for you.

And no, it doesn’t just say snack on carrots and celery and drink some lemon water every now and again. There are real, delicious recipes included and part of each day. Recipes like Almond Sunflower Cereal, Rockin’ Moroccan Warm Salad, and Roasted Rosemary Sweet Potatoes make this cleanse tasty and easy to follow at the same time.

Between the meal plans, the recipes, the food lists and the incredibly helpful information on understanding cravings and addictions…Yuri makes cleansing as easy as can be.

“So Isabel what is the bad news?”

Ok, it’s not really bad news, per se, it’s more like Yuri and I do disagree on one point. Yuri is not a very big fan of animal meats (although he does say that if you’re going to eat it, go for the natural, grass fed, free range kind). I think protein is an essential component of weight loss and I have no problem including animal meats into my or my clients’ fat burning meal plans. Actually, in many cases it’s not only essential but it’s the missing link to many people’s fat burning efforts. If you’re not fueling your body with the right muscle building nutrients, you will have a hard time putting on fat burning muscle. So don’t be afraid of animal meats…of course, always choosing the most naturally raised meats possible.

But…in the case of cleansing I do believe Yuri has a point. When you are trying to rid your body of toxins and processed foods that may be backed up in your intestines and has been there for quite some time, minimizing the amount of animal proteins during this time (2-4 weeks) is a good idea. If you’re anything like 90% of the population and you only visit the old commode (toilet that is) less than twice a day, a good cleanse just might be in order. You’ll not only get your digestion working properly but you’ll also get rid of tons of GOOK that’s been accumulating in your intestines for years.

Even us healthy people (and I say us because I have been living the DSP lifestyle for over 10 years now) could use a good cleaning out sometimes. I remember 3 years ago when I did a very similar whole foods cleanse, the stuff that came out of my body was borderline frightening…but I’ll spare you those gory details (and when I say gory, I mean gory).

You can learn more about Yuri’s Total Wellness Cleanse here:

http://totalcleanse.thedsp.info

If you’re looking for a natural, safe way to get the old sludge and toxins out of your system, I highly recommend Yuri’s program, not only because it’s super effective but because Yuri makes cleansing an incredibly easy process and simple to follow.

http://totalcleanse.thedsp.info

Filed under:
Weight Loss by Isabel

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What do I do besides Nutrisystem?

By Israel Lagares on September 09th, 2010
Israel, Fat Man Unleashed

I have not mentioned what exactly I’m doing besides eating Nutrisystem lately. Well, I’m breaking my vow of silence, effectively immediately. We know I’ve been eating Nutrisystem for the past few weeks (possibly couple of months), I’ve honestly lost track. It feels normal to me now that its part of my routine. I’ve had success with Nutrisystem so far, so that’s a good thing. But I add other things to my daily routine to help me along on my weight loss journey.

Here are some of the other “things” I’ve been doing:

1. Be more active. Period. I’ve made it a point to just be more active. This doesn’t mean I go run marathons every weekend. What I mean is that I now do the little things I used to normally tend to put off. I fix those little things around the house I’ve neglected. I take out the trash at night instead of waiting to leave in the morning. I mow the lawn every weekend (unless it’s raining all day). I just do things and try not to put them off. Not for too long at least.

2. Resistance train. I lift weights three times a week. I workout my entire body on different days. From chest to back to arms to legs. Everything. I don’t only lift weights. I do body weight training as well. These include push ups, chin ups, burpees.

3. Yoga it up. I’ve started incorporating yoga into my routine. I aim for two yoga sessions a week. I feel it relaxes me and helps my body heal while getting a low impact workout. I still get a good workout and it only takes 20 minutes.

4. Walk my ass off. Literally. I’ve become a walking machine. I take anywhere from a 30 minute walk to a two hour walk. I try to get in 3 to 4 walks a week. Walking is like meditation to me. I find myself thinking a lot as I walk. Walking is one of the easiest exercises you can do. Walking and yoga are several underrated exercises.

5. Cardio. When I’m not walking or doing yoga on my non weight lifting days, I get in some elliptical machine or recumbent bike sessions. On the bike I will last from 45 minutes to an hour. On the elliptical I go for 20 minutes to an hour. Cardio baby!

6. Mentalist. This is one of the hardest ones. I make things about my mind. I workout on the days I feel like crap. I evaluate my everyday decisions. I visualize my success. I see myself in shape. I cherish the moments of victory I have.

Okay, enough. There’s more but I’ll cut it down for now. Just try to remember to do the little things. It all counts! What’s your routine like?

Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Blogger 15 program. Views expressed here are my own. If you are interested in learning more about Nutrisystem, visit their website.

My name is Israel Lagares. I used to be the kind of guy that was always in shape, but over the last few years I've fallen off tremendously. This site is my final attempt to get back into shape. So far I've lost 70.4 lbs. Check out my weight loss chart, weight loss videos and progress pics. Follow my journey, those of others, and read our thoughts on various health topics. Share your thoughts, experience, and journey here on FMU.

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The truth about EGGS

As you may have seen in many of my recipes and in my newsletters, I’m quite the big fan of EGGS. But many people freak out when they see how many whole eggs (that’s right…whole) I eat in one week.

“Isabel. Aren’t you worried about getting high cholesterol by eating all of those eggs?”

Definitely NOT. And my friend and fellow fitness author Mike Geary explains it best, in great detail, in the article below:

http://eggs.thedsp.info/

There is a lot of terrible misinformation roaming around about eggs and Mike does an awesome job of clearing it all up in this article.

http://eggs.thedsp.info/

Filed under:
Weight Loss by Isabel

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To juice or NOT to juice…that is the question.

I’m pretty used to people coming to my home and saying “Wow, this place is so super healthy. I can’t believe it,” but last week was the funniest.

As you may or may not know, it does take quite a few people to keep the Diet Solution Program running. Last week I had a bit of a “retreat” at my house where I invited 3 of our employees to come and work from my house and spend some time together.

I always try and be the “hostess with the mostess” and in my best Martha Stewart impression I asked “Can I get anyone anything? Some food or a drink?”

One of my employees replied, “Yes, I would love some juice please.”

As I did everything in my power to hold back the look of death, I said “We don’t have any juice. How about water or a tea?”

Without going through the entire conversation, this particular employee couldn’t believe there was no juice in the house. Moreover, she absolutely could not believe that my son does not drink juice and only drinks water (and yes, I did let her keep her job).

She has, of course, read and knows the DSP inside and out, but she admitted that she really didn’t believe that I completely lived my life that way until she saw it with her very own eyes.

But back to the juice…

Juice is one of those drinks that many people perceive as healthy, especially when it’s labeled natural or organic and it says it is made from all natural ingredients. Let me clear this up right now…Juice is NOT part of a healthy eating plan unless you are freshly squeezing it right in your kitchen with your own hands or through a juicer.

“But Isabel. My juice says its organic, natural, 100% juice with no sugar added. Is that ok?”

Well, I spent a significant amount of time reading the label of almost every single juice container, juice box, and juice product and they all came up the same…with tons of SUGAR. Read the label clearly and you will see that every gram of carbohydrate contained in the juice directly comes from sugar.

“But Isabel. All the carbs from fruit are from sugar too right?”

Yes, fruits are almost entirely sugar (coming from fructose), but a whole fruit also contains plenty of fiber and vitamins that are lost when you make a juice, bottle it and store it for any amount of time.

“But Isabel. My juice is fortified with calcium, Vit D and iron (or whatever they are fortifying juice with these days).”

When you “fortify” any food or drink with a vitamin and/or a mineral, your body is smart enough to know that this is not the real version of this particular nutrient. So much so, that it will choose not to use it. Yes, all of these fortified products are not giving you the vitamins and minerals you need. You must obtain these from natural sources like real fruits and vegetables (i.e. real food).

So if you’re a juice lover like many people are or have fallen for the “juice is healthy” trap, here are a few strategies to help you get your juice fix while simultaneously following a healthy eating plan.

1. Buy a quality juicer and make your own juice. There are so many different delicious and nutritious juices you can make in a juicer that will give you a super boost of vitamins/minerals and super nutrition. One of my favorite is carrot, apple and ginger. Be careful though! If you’re anything like me and sensitive to too much sugar at once, I would suggest having a serving of 4 oz or less or mixing your 4 oz with some water. I would also suggest juicing primarily vegetables and not as many fruits. This is a great way to get in some serious nutrition without having to eat vegetables all day long (a great option for children). I would also combine your fresh juice with a protein and healthy fat to keep your blood sugar balanced.

It is best to drink freshly made juice right away, as the longer it is stored, the more it will decline in nutrition. You can put your juice in a glass jar with an airtight lid and fill it to the very top. There should be a minimum amount of air in the jar as the oxygen in air (air is about 20 percent oxygen) will “oxidize” and damage the juice. Wrap the jar with aluminum foil to block out all light. Light damages the juice.

2. Make my favorite “tea juice“. If you haven’t seen this recipe in the Diet Solution Recipe Guide, here it is again:

5-6 bags caffeine-free herbal tea (e.g., peach, mint, chamomile, or fruit tea)

3 quarts boiling water

Stevia powder (or liquid) to taste

Pour water over tea bags in a large pot. Add stevia while tea is hot. (Adjust amount
according to the desired sweetness.)
Let the tea cool, remove tea bags, transfer tea to a serving pitcher or individual water bottles, and refrigerate.

3. Make your own DSP approved lemonade. My business partner loves this and drinks it almost daily (be careful if you’re sensitive to citrus or too much lemon.) Mix the juice from half a lemon, 5 drops of liquid stevia and 12oz of water in a large cup. Add more stevia or lemon based on your taste. This drink is a great alternative to people who need a bit more flavor than plain water all day.

So what did I end up serving my thirsty employee? Water! (And she bought juice when we went out to lunch). Oh well, I tried.

Filed under:
Health by Isabel

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Best Pilates Workout Exercises

If you are like many Americans, you are looking for an easy way to stay fit and lose weight without too much exertion. And while numerous exercise routines and diet plans are well known, no other seems to provide the same level of mental and physical benefits as Pilates.

Pilates is essentially a series of simple, but strategic, stretching and floor exercises which target key muscle groups or areas of the body. With minimal effort, the novice fitness enthusiast can gain remarkable results by engaging in Pilates exercises a few minutes every other day.

In order to begin using the Pilates technique, it is important to first know and understand the “Powerhouse.” Generally speaking, the Powerhouse is the group of muscles found in the lower back, gluteals, and abdominals, also known as the core muscle areas or center of strength. It can be further understood by visualizing a square between the hipbones and lower ribs area. This area must be engaged before any other Pilates movements are conducted.

In order to engage the Powerhouse, follow these steps:

Stand straight and tall Avoid locking your knees Slightly and gently pull your navel inward toward the spine Slightly tuck under your hips

As you engage the Powerhouse region, you will feel your body standing taller and straighter than ever before. It is advised to practice engaging the Powerhouse throughout the day, regardless of location or present occupation. Eventually, maintaining the Powerhouse in an engaged state will become second nature. Likewise, you will experience the best results from Pilates if you can keep the core engaged during exercise.

If you search for “Pilates Exercises” on the web, you might feel overwhelmed by the hundreds of exercise techniques and methods, each with its own unique instructions. These exercises, for the most part, are not intended for the beginner, nor will they provide the same remarkable results as the following simple Pilates techniques. The five easiest and best Pilates workout exercises are:

The Hundred Rolling Like a Ball Roll Up Saw Teaser

All of these exercises are very useful for strengthening the body, promoting stability, and increasing flexibility. In addition, they are very good for relieving lower back pain or preventing it altogether. Each Pilates workout exercise is easy to do, even for the beginner, but beneficial for everyone regardless of fitness level, age, or physical capabilities. Since each exercise is performed on the floor, it is recommended that a good exercise mat be purchased and used during the Pilates workout.

This exercise includes one basic beginning set, one vigorous set, and one relaxation set of exercises. While engaging in each set, it is important to relax the neck muscles, relying more on the core muscles to reduce neck pain. While there is no limit to the number of repetitions one can engage in while doing this exercise, it is recommended that the beginning student start by doing only one round of each set.

Start by lying flat on your back, knees bent, feet flat on the floor, arms to your sides. Engage your powerhouse core, then exhale as you gently lift your shoulders and head up off the floor and toward your knees. Lift your arms to a parallel position, even with your hips. To execute this exercise, draw your knees toward your chest, then lift the lower legs to a table top position (as if you were placing your legs on top of a table). Take a deep breath, then as you exhale begin pumping your arms vigorously beside your body. Continue this exercise with controlled breaths, inhaling for five seconds, then exhaling for five seconds. Flatten your belly down and into the floor mat with every exhale. Continue this exercise, pumping vigorously and in this position, for 3 inhale/exhale cycles.Continuing from the same position as in the beginning set, straighten your legs out and upward in a 45 degree angle. Pump your arms once again for 3 sets of inhale/exhale cycles, holding your legs out by engaging the powerhouse core.Draw your knees into your chest. Wrap your arms around your knees. Exhale and inhale deeply and slowly for 3 counts

At the end of this exercise, you will have pumped your arms approximately 100 times, thus the reason for its name: “The Hundred.”

In the rolling like a ball exercise, the purpose is the massage the spine while engaging the entire core and promoting balance. You will engage your powerhouse core, balance on your hips, then roll backwards onto the mat while exhaling. It is very important to engage this exercise with proper flow and execution. Start by sitting up straight and tall, knees bent and pulled up against your chest, feet flat on the floor. Wrap your arms around your legs, tightening the core muscles. Lift your feet, floating them above the floor as you further balance your weight. Tuck your tailbone in toward your toes, pull in your stomach, and press your spine inward toward your legs. There should be a slight separation of the feet. Tuck your head down, resting your forehead on your knees. At this point, all of your weight should be balanced exclusively on your bottom, with the core doing all of the balancing work. Tuck your tailbone under so much and pull back through the waist that your whole body loses its balance and rolls backward onto the floor mat to the shoulders. Do not allow your upper shoulders or head to hit the floor. Immediately rock back up, inhaling and exhaling as you complete this rocking motion. Regain your center of balance, then repeat step 6.

This exercise should be repeated three to five times. During execution, be sure to keep your form in the proper position to minimize muscle strain.

The purpose of this exercise is spinal articulation, to lengthen and strengthen the legs, and to promote strength in the abdominals.

Lie with your back flat against the floor, legs tight together, toes pointed toward the ceiling, and arms down at your side. Lift your arms straight above your head, hands and fingers pointed toward the ceiling. Engage the powerhouse core muscles by focusing your energy and attention on the area. Inhale for five seconds, and during the 5 second exhale draw your chin down into your chest then roll your whole body upward into a sitting-up position. While sitting up, keep the chin against the chest, keep your arms and hands rigid, and attempt to stretch forward beyond your toes. Hold for 5 seconds, then exhale for 5 as you slowly roll back down onto the floor.

During this exercise, it is important to keep the core muscles engaged, using them exclusively to lift your body. Do not attempt to jerk your body upward, as this will engage improper muscle groups, resulting in muscle strain or pain. If you cannot complete the entire roll up exercise using only your core muscles, go as far as you physically can. Over time, your body will gain strength and the exercise will become quite easy.

The saw is a multi-part exercise. Each part in and of itself is rather simple, but putting all of the parts together may take a little getting used to. The saw is an amazing Pilates exercise that targets virtually every part of the body, with remarkable results. It promotes thigh flexibility and strength, spinal alignment, and core muscle strength. It “wrings out” the kidneys, lungs, and digestive tract, while keeping the spine long at the same time. The individual parts of the saw includes: Set-up Warm-up Engagement Recovery

Each of these steps must be followed, otherwise full benefits cannot be enjoyed and muscle injury may occur. In addition, by following proper techniques, you will be assured that your efforts are not in vain.

During the set-up portion of this exercise, you will be positioning your body in a strategic manner for maximum results. Sit up on the floor mat, feet and legs out in front of you, shoulder width apart. Keeping your back straight and tall, allow your arms to hang freely to the side. Inhale for 5 seconds, hold for 3, exhale for five seconds.Press your thighs into the floor, pulling your toes inward toward your body and pressing your heels outward. Lift your arms straight out to each side of your body, hands and fingers pointed. Inhale for 5 seconds, hold for 3, and exhale for 5. Engage the core muscles during this period of time. During the next inhale, stretch your spine as tall and straight as possible. Remember to keep your thighs pressed firmly into the floor and your hips straight. During the exhale, twist your upper body so that one arm is pointing straight in front of you while the other is pointing behind. Hold this position for three seconds. During the inhale, return your body to a straight position. Repeat step 5, twisting in the opposite direction.

Go through this exercise three times, then relax the body, remaining in a seated position.

The engagement portion of this exercise is similar to the warm-up, with an added feature.

Return to the same position as in the warm-up. Prepare to twist the body to one side or the other. As you exhale and twist, go further than during the warm-up by attempting to grab your toes with the opposite hand. Your other arm should stretch long behind you. As you reach the toe, allow your fingers to remain straight. Make your fingers go past and to the opposite side of your foot. This should be completed in a sweeping motion, as if your hand is a saw and is sawing off your toes. Inhale as you return to the starting position, exhale and repeat in the opposite direction.

In this exercise, it is important to avoid repositioning your hips. It may seem that you are off-balance without repositioning, but it is important to avoid doing so in order to engage the proper muscles and produce desired benefits.

If you have difficulty reaching your toes, do not despair. Your strength and flexibility will improve over time. Simply stretch as far as you can in the right direction, and you will also gain lasting benefits.

The teaser is a very popular Pilates exercise. While some may claim that it is a difficult exercise, in reality it is more about practice than about difficulty. It is designed to strengthen the abs and promote spinal flexibility. In this exercise, you will be forming your body into the shape of a V. Essentially, you are attempting to touch your toes in mid-air, stopping before reaching your destination. Start by lying on the floor mat. Straighten your arms out and above your head on the floor. Draw in your knees, feet on the floor. Inhale for 5 seconds, hold for 3, exhale for 5. As you lay on the floor, be certain that your entire back is imprinted on the floor mat. You should not allow your spine to protrude or arch during this exercise. Lift your legs to a 45 degree angle, keeping them straight and together. Point your toes. Slowly and methodically, during your next exhale, float your arms, shoulders, and head toward your legs, allowing your body to roll upward into a seated position as you attempt to touch your toes. Do not allow your legs to go back to the floor. Rather, keep them elevated as you lift the upper portion of your body. Your legs may drop slightly, but should never be totally disengaged. Avoid tensing your thigh muscles. Instead, suck in your stomach as you lift. Your body should now be in the form of a V, legs held high, hands and arms pointing toward your feet. There should be a gap of approximately 20-30 degrees between your legs and your arms. As you exhale, curl your body back toward the floor. Keep the legs elevated. Return your legs to the 45 degrees point. Repeat

These Pilates exercises are very useful for core stability and strength, and provide useful benefits throughout the body. If Pilates interests you, or if you would like to learn more exercises, there are numerous resources, DVD’s, and books on Pilates. Also, you may wish to consider joining one of many Pilates classes offered at fitness centers and community buildings throughout the nation.

View the original article here

Research on Obesity in the United States

How much does obesity cost the United States? See the following infographic for details.

It highlights work and health care costs by state, as well as comparing the states to one another.

Arizona, where it is hot, has the lowest percent of obese people in the country. Either the heat forces them to move away, or they sweat it off. The old grade school joke about the desert being so hot that only one S can grow there perhaps some foundation in reality.

Alaska is a leader in obesity – perhaps its to cold to go out and do anything, or people need the extra layers for warmth. What other area is right up there with Alaska on the leader board? Washington D. C. … no doubt some politicians and greasy lobbyists are living high on the hog.

Click on the mini-snapshot image below to open up the full extended infographic in your web browser.

View the original article here

Adding “Exercise” to your To Do List

By Elizabeth Perez

You’re having a strange dream. You can’t identify the sound but it just won’t stop. Finally, the noise wakes you up and you realize your alarm clock is going off. Time to start another day.

You start the shower, wash up, get dressed and head out to the kitchen. Time to make coffee, breakfast, pack lunches and get the kids up and ready for school. You think about everything that you have to do today, which includes finishing that big project at work, interviewing candidates for a new position, stopping by the grocery store to pick up dinner, picking up the kids from school, taking the kids to sports practice, cleaning the house and checking homework.

No where on your list does it say anything about taking time for yourself to exercise. And how could it possibly say that? Where could you pencil that in between everything else that has to get done?

The truth is, if you don’t make yourself take the time to workout, you won’t. And you can’t really count all of your running around and house cleaning as exercise. You need to maintain a consistent increased heart rate for longer than it takes you to vacuum your house.

Finding the time to workout can be overwhelming. But it doesn’t have to be. According to an article published on Goodhealth.com, (http://www.goodhealth.com/articles/2008/09/05/how_often_should_you_exercise) “adults 18 and older need 30 minutes of physical activity on five or more days a week to be healthy.” That is probably less time than you spend watching TV on a daily basis. You can find the time to get healthy and improve the way you feel. It is simply a matter of penciling yourself in to your schedule.

For the next two weeks, take a moment before you start your day and write out your to do list. Include everything that you have to do, and everything that you want to do. Set your priorities and make sure that you do what must be done. Make working out one of your top priorities. By seeing everything written out and knowing what you need to do, you will find that you have more time than you thought. Instead of the 25 minutes you spend surfing the net for new clothes, allot that time for a run. Rather than spending two hours watching the Seinfeld marathon, take half an hour and do yoga. You don’t have to travel to a gym to workout. There are literally hundreds of ways to workout at home for free. Simply doing an Internet search for “workouts at home” will provide you with pages of great, free workouts.

It’s time for you to make yourself a priority. And don’t feel guilty about it either. If you are afraid you’re taking time away from your kids or spouse, consider this: a healthier you makes for a happier you. Your family will appreciate the change and will respect the fact that you make time to workout. In turn, they will be prone to follow in your footsteps and make exercising a priority in their lives as well.

Elizabeth Perez is a freelance writer and blogger living in the Tampa Bay area. She holds a bachelor’s degree is mass communications from the University of South Florida St. Petersburg. Currently, she works for a non-profit where she writes press releases and web content. Follow her blog and see recent work at her website, WhosGotAPen.com.

View the original article here

Hey Ladies, Put Down the Cigs!

By Elizabeth Perez on September 28th, 2010
Photo Courtesy Valentin.Ottone

For all of you women out there who smoke, I have one bit of advice for you that might just save your life. Quit smoking.

The list of health issues caused by smoking is lengthy for both men and women, but women who smoke are even more likely to develop serious medical conditions.

According to an article on the Mayo Clinic website, women who smoke run a higher risk of succumbing to one of the top five illnesses that affect women, which are heart disease, cancer, stroke, COPD and Alzheimer’s disease.

It has been said that breaking a habit takes around two weeks. And for you smokers out there, that could seem like a lifetime. You may be worried about all the stigmas attached to quitting smoking: you’ll gain weight, you’ll be moody and cranky, you’ll get terrible headaches. But the truth is, if you can stick it out for a handful of weeks, the benefits of quitting smoking will far outweigh how bad you feel for a few weeks. And there are plenty of resources available to you if you want to put down that cigarette.

A great resource is the Smoke Free website, www.smokefree.gov, which provides you with tools and resources to help you stop the unhealthy habit. The site also has a step-by-step guide to help you quit and an option to speak with someone for advice. Kicking the habit can be very hard and you don’t have to do it alone. Talking with someone about your struggle may just be the push you need to help you quit.

There are also various inventions that can assist you in your journey. Whether you try to nicotine patch, nicotine gum or the fairly new electronic cigarette, find what works for you and stick with it. The health of all your organs depends on it.

The fact of the matter is smoking does nothing but harm your body. The longer you smoke, the higher risk you run of developing a serious health condition that could dramatically alter or even your life. You are worth more than that.

Elizabeth Perez is a freelance writer and blogger living in the Tampa Bay area. She holds a bachelor’s degree is mass communications from the University of South Florida St. Petersburg. Currently, she works for a non-profit where she writes press releases and web content. Follow her blog and see recent work at her website, WhosGotAPen.com.

View the original article here

How Celebs Keep The Weight Off

By Susan Gernhart on September 29th, 2010

I rarely have any sympathy for celebrities who whine about their difficult lives. NO TIME? How about all the “real life” moms and dads out there who are juggling jobs, parenthood and everyday responsibilities without the help of managers, nannies and drivers? NO PRIVACY? Puh-lease. You know you crave the spotlight. (I’m talking to you Diddy, Kardashian clan and Jersey Shore cast.) CAN’T GET A DATE? Well, I’m single and… well, let’s not go there.

At times, my inner green-eyed monster makes an appearance while leafing through magazines or watching the red carpet pre-awards show specials. What can I say; I’m a girl and comparing myself to others is in my DNA. So yes, I do get a tad envious watching some of these real-life muses of perfection glide towards the Kodak Theatre without a bump, lump, sag or zit in sight. Perhaps money can’t buy you love, but it can certainly snag you a top-notch fitness trainer and personal chef. (0r, a lifelong membership to one of those meal home delivery services for a $800 a month.)

This week, Kelly Osbourne and Drew Carey adorn the covers of US Weekly and Parade respectively, as Ozzy’s daughter and ‘The Price is Right’ host reveal their recent weight loss milestones. Osbourne has gone from a size 14 to a size 2, and Carey has 77 pounds with a goal to lose 15 more.

The former ‘Dancing With The Stars’ contestant tells US, “Everyone always asks ‘What is the secret’? but there is no secret. It is the old-fashioned way of making a commitment to yourself and waking up every day and doing it.”

Interesting. No surgical procedure? No super-cleanse? No detox diet? No extreme… anything?! I kept reading and realized that despite the difference in our bank accounts, I could actually apply the stars’ tried and true lifestyle tips by just making a few changes in my diet and exercise routine. (The same US article featured some other celebs who have successfully beat their battles of the bulge the right way.)

? Jennifer Hudson’s Tip – Watch portions
? Jennifer Love Hewitt’s Tip – Find what (exercise routine) motivates you
? Reese Witherspoon’s Tip – Keep workouts varied
? Ricki Lake’s Tip – Always set new goals
? Kourtney Kardashian – Stick to little meals (5-6 per day)
? Carrie Underwood – Keep a food diary (I’ve tried this but eventually get tired of my pens running out of ink. But it does help!)
? Katherine Heigl’s Tip – Chase after the baby
? Tyra Banks’ Tip – Walk off the extra pounds

Their advice isn’t rocket science or expensive and truth be told, each tip is attainable and manageable no matter what our schedule or budgets. I’m not saying that losing weight is easy (if only), but it’s good to know that these ladies – who oftentimes feel like inhabitants of another planet {Planet Hollywood!} – have (or, had) the same issues and challenges as us everyday folk. And that we can share in their solutions to a better us and bask in our own little spotlight! (Paparazzi not included.)

Hi there! My name is Susan Gernhart and after spending my entire life in New York (raised on Long Island then college upstate followed by 13 years as a Manhattan-ite), I moved down to Tampa, FL in May 2009. Speaking of changes, I've recently made a decision to leave my job so I could concentrate on a freelance career full-time. I've spent most of my career in the sports and entertainment industry (specifically marketing & promotions) and despite my decision to leave the "work world", I have loved every minute of it! I'm certainly no expert, but love writing, running, and desserts (I'm also a full-time snack-aholic) and I look forward to contributing, learning and sharing on this site!

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How to Make A Nutrisystem Lasagna Meal in 4 Minutes or Less

By Israel Lagares on September 30th, 2010

I’ve been eating Nutrisystem for about two months now. My favorite dinner is the lasagna. Here I show you how quick and easy it can be to make a Nutrisystem meal including some raw vegetables in less than 4 minutes! I was rushing to prepare my dinner because I had to workout shortly after. As you can see, it’s super fast! Plus eating raw veggies is good for you!

Steps for Preparing Nutrisystem’s Lasagna Dinner Meal
1. Take the tray out of the box.
2. Place in microwave and cook for one minute or so, depending on your microwave’s power settings.
3. Clean and prepare vegetables to accompany your Nutrisystem meal.
4. Place veggies and Nutrisystem lasagna on dish.
5. Sit down and ENJOY!!!!

Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Blogger 15 program. Views expressed here are my own. If you are interested in learning more, visit Nutrisystem.

My name is Israel Lagares. I used to be the kind of guy that was always in shape, but over the last few years I've fallen off tremendously. This site is my final attempt to get back into shape. So far I've lost 70.4 lbs. Check out my weight loss chart, weight loss videos and progress pics. Follow my journey, those of others, and read our thoughts on various health topics. Share your thoughts, experience, and journey here on FMU.

View the original article here

Shake Things Up in the Morning

By Elizabeth Perez on October 06th, 2010

Are you rushing around in the morning? Do you find yourself always missing breakfast? Are you constantly stopping off at that local coffee shop for an overpriced latte that just doesn’t satisfy your hunger?

Well, Herbalife may be your beacon in the night…er morning.

The Herbalife healthy meal nutritional shake mix may be just what you’ve been looking for to give you that extra oomph in the morning. It is packed full of vitamins and minerals (if taking vitamins on an empty stomach bothers you, you may want to eat a banana or piece of toast with it to avoid an upset stomach) and doesn’t taste half bad either. Let’s be honest, it doesn’t taste like an iced, two-pump vanilla latte with extra whipped cream, but it goes down easy. I was expecting a chalky, protein shake taste, but it wasn’t like that. I still can’t quite put my finger on the taste. But it was enjoyable.

Mixing up the shake in the morning takes all of about five seconds. You add two heaping tablespoons of the powder to eight ounces of cold milk, and viola! Breakfast is served! The good thing about the shake is that, mixed with eight ounces of nonfat milk, it registers at 170 calories and one gram of fat. It also has nine grams of protein, which is more than you’ll get from drinking a latte alone for breakfast.

As a guide, the container offers some tips on using the shake. It gives tips for best results, weight loss, healthy nutrition and weight management. Herbalife does recommend adding additional protein to your diet, whether in the form of a protein powder or lean, high protein food sources.

Try it out for yourself and see what you think. Your latte breakfasts could be a thing of the past!

You can find it on Herbalife’s website here.

Elizabeth Perez is a freelance writer and blogger living in the Tampa Bay area. She holds a bachelor’s degree is mass communications from the University of South Florida St. Petersburg. Currently, she works for a non-profit where she writes press releases and web content. Follow her blog and see recent work at her website, WhosGotAPen.com.

View the original article here

Week seven, and I Am in Heaven with BistroMD

By Frank Cruz on October 08th, 2010

Hello everyone!! It is me again, your fellow soldier Frank C. of Fat Man Unleashed on a mission with BistroMD to put a, “Death to the Yo-Yo Life!” Things have been going exactly as planned. At this rate I believe I should complete my mission before the end of 2010. I look forward to that day, until then I will continue fight the good fight.

I have fought in this war on my own for years, and it has been hell. I am in battle, fighting in the frontlines of this warzone, but BistroMD is making this experience feel like heaven. Ever since they joined forces with me, this war has become a walk in the park. They have taken much of the load of my shoulders, now I can focus more on my target, and in due time I will reach it.

Right now I am feasting on the “Moroccan-inspired” Chicken breast with Lentil Salad. It tastes like the chicken breast came right off the grill. At times, I wonder how it stays so fresh. Even the gravy topping feels like, it came straight from the pot, and on to my chicken.

For tonight’s dinner I will be eating one of my favorites, Gulf Rock Shrimp, and Pasta. Jumbo style shrimp, seasoned to perfection, and served with whole wheat pasta. I feel like I am going to start drooling just thinking about it. Opps, there it went, I caught it right before it hit my keyboard lol!

That is all the briefing I have for now my fellow warriors. Until you hear from me again, continue fighting the good fight. I leave with this; when the pain kicks in, your body begins to numb, and you’re ready to give up, you’re almost to the end. So don’t stop, just keep it moving. This is Frank C., from Fat Man Unleashed, on a mission with BistroMD to fight the war against obesity. Together we will fight, and put a, “Death to the Yo-Yo Life” once and for all!!

Disclaimer: All products have been supplied by BistroMD. Views expressed here are my own. If you are interested in learning more, visit BistroMD.

Allow me to introduce myself, my name is Frank Cruz. I am a former fat man who’s almost completely unleashed. I had an appetite that could not be satisfied. Four years ago I stepped on the scale, and was blown away when I saw the shocking number: 298. On January 1st, 2009 I decided to make a real change and I mean, mind, body, and soul. From that day forth I was on a mission to lose this weight. Something switched deep in my subconscious; I saw myself like a new man. That’s when the real change began, when my mind and soul won the battle over my body. Today I invite you to join me on a mission to transform your lives. This is truly a difficult task, but one that can be accomplished. I know how to do this; I have the road map to success!! Come and join me, and you too can be UNLEASHED.

View the original article here

A Quick Nutrisystem Weight Loss Update

By Israel Lagares on October 11th, 2010

This is just a quick update on my Nutrisystem journey. Things are getting really busy for me, but I’m still doing my thing with Nutrisystem. I recently received a new monthly order of food. I chose a few different meals and am so glad I did. I added the spaghetti and meatballs dinner and a new sausage and rice lunch. They are both excellent! For breakfast I decided to add the cluster crunch cereal and the cinnamon roll bar. Both taste amazingly delicious int he morning.

Aside from that, I am pretty close to achieving the goal that I had set for my Nutrisystem journey. I am unofficially at 28 lbs lost so far while on Nutrisystem. Part of it is due to the exercise regimen I have undertaken, and part of it is due to the food that is being provided to me. Nutrisystem makes its ridiculously easy to eat.

You pick your meals, eat them. Done. Preparing them is a fast and easy. It completely eliminates the worry of “what am I going to eat”. Which, to be honest, has been one of the most difficult parts of getting in shape for me.

So, I’m rocking and rolling. I’ll have a more detailed update soon. For now, keep on keeping on!

Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Blogger 15 program. Views expressed here are my own. If you are interested in learning more, visit Nutrisystem.

My name is Israel Lagares. I used to be the kind of guy that was always in shape, but over the last few years I've fallen off tremendously. This site is my final attempt to get back into shape. So far I've lost 70.4 lbs. Check out my weight loss chart, weight loss videos and progress pics. Follow my journey, those of others, and read our thoughts on various health topics. Share your thoughts, experience, and journey here on FMU.

View the original article here

Ever had Back Pain…you must read this.

With the increased number of questions, emails and comments we’ve been getting here at the Diet Solution, I’ve decided to share a few valuable and f-r-e-e resources today that will be incredibly helpful to anyone suffering from any type of back pain.

I know it may be a little surprising to hear that a “Nutrition” website get questions about back pain, but so many people are not able to participate in any kind of an exercise program because they are limited by their back pain. This, of course, affects how easily and quickly they’re able to lose weight and they, then, come to us for some help.

This is also a topic that is quite near and dear to my heart because my husband, Stewart, has been battling back pain since his college years. Changing Stewart’s diet (as you are going to read below) has dramatically improved his back pain (not to mention his knee pain as well) and he would be the first to tell you that of all the things he has tried in the past, changing his eating habits has been the most effective and long lasting relief he’s ever gotten for his back and joints.

But before I share the exact lists of foods that will be the first step in you experiencing the same relief in your back pain, I want to give you the link to a f-r-e-e book that I think is one of the most important books I have ever read about living pain free.

The principles in this book are so simple and yet so critical to understand to make sure that you live your life without back pain, neck pain or any other type of physical pain.

The book is called “The 7 Day Back Pain Cure” and the author of the book Jesse Cannone, is actually giving it away right now for f-r-e-e for a limited time.

Check out what he’s doing and how you can get a copy by clicking on this link:

http://NoMoreBackPain.thedsp.info

And after you’ve grabbed your f-r-e-e book, be sure to read this important article by Steve Hefferon, from the Healthy Back Institute. I love how he gives a detailed chart on exactly which foods to eat and which foods to avoid to control inflammation. As a result, controlling inflammation will help to alleviate back pain. He also goes into some other great “lifestyle” tips that are absolutely necessary, not only for pain control, but healthy weight loss as well.

You can read the article here:

http://inflammationfoods.thedsp.info

Got that?

F-r-e-e Book on how to relieve Back Pain here:

http://NoMoreBackPain.thedsp.info

Awesome article on exactly which foods to eat and not eat to relieve back and joint pain here:

http://inflammationfoods.thedsp.info

Filed under:
Weight Loss by Isabel

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Here’s a fun, kick butt workout…no gym required.

You’ve probably heard me say this a million times (so I’ll say it again)…

You’ve got to keep your workouts fresh, fun, new and exciting, otherwise there’s no way you’re going to stick with them. They also MUST be realistic and coordinate well with your lifestyle.

Here’s what I mean…

Let’s say someone said to me that the only way to get in shape was to go to the gym at exactly 7am every morning for at least an hour or more. Well, thank goodness that is not the case because 7am is just about the worst time for me to workout (that’s when my son wakes up), the gym is not very easy to get to on most days (did I mention said son is 11 months old?) and I do NOT have over an hour to spend at the gym (I mean, who does, right?).

Now what if someone said that there are an endless number of ways that you can get in shape, at whatever time of the day is best for you and you can do your workouts at a gym, at home or anywhere that is convenient for you? That sounds like something that would actually work right?

Lucky for me, I never have a shortage of fun workouts to choose from to keep my exercise plan new and exciting. Fitness authors from all around the world have been so generous as to share their books and programs with me for my review and when a good one comes my way, I’m always happy to share it with you.

But the last one I got comes with a bit of a funny story…

I received an email from a guy by the name of Scott, asking me if I wanted to read and try out his new fitness program. Sure, why not? I’m always up for something new.

Well, when I opened up the file he sent me, a wave of fear came over me…TACFIT Commando? Who does this guy think I am? GI Jane? He’s clearly never met me…short, petite, new mommy who wears heals at every occasion.

I was actually a little intimidated to say the least. This just didn’t seem to be something I could handle. It looked like something army recruits would be doing, not something little ‘old me could do.

But, hey, I’m willing to try anything once and as long as I didn’t have to perform this in public, who cares how embarrassing or wimpy I looked.

Well, let me tell you, not only was the workout something I could definitely handle, it was super fun, yet challenging at the same time and was all done right in my living room. I think what made it so enjoyable was that it was totally different…a completely new way of training that I’ve never done before (and I did feel a little like a tough momma there for a second…that’s right, don’t mess with me.)

And the best part was I did the entire workout in 30 minutes and didn’t need any equipment at all. How’s that for simple?

Now I’m going to ask Scott if it’s ok if I share one of my workouts with you (and I’m pretty sure he’ll say yes) but until then, take a look at Scott’s TACFIT Commando program here:

http://fitcommando.thedsp.info

The full TACFIT Commando program is available now and to celebrate its debut, they’re doing a special 51% off sale.

http://fitcommando.thedsp.info

Not only that, there’s a special surprise waiting for you on that page to go along with your new kick butt workouts.

Here’s to kicking butt!

Filed under:
Weight Loss by Isabel

View the original article here

Increase heart, brain, and joint health with this

I just finished reading this article about Omega-3s and wanted to send it your way because it’s a great read. As you know, I’m a big advocate of including a lot of Omega-3s into your meal plans and this article confirms why.

http://fishoilforyou.getprograde.com/why-you-need-omega3-fats.html

http://fishoilforyou.getprograde.com/why-you-need-essential-fatty-acids-part2.html

After reading articles like these that explain exactly why you need to include Omega-3s in your diet, I wanted to share a delicious Omega-3 meal with you! So here’s a recipe for Grilled Salmon with Lime Butter.

Ingredients:

6 (6-oz.) pieces center-cut salmon fillet (about 1 inch thick) with skin1 1/2 teaspoons finely grated fresh lime zest6 tablespoons lime butter sauce (recipe below)

Preparation:

Prepare grill for cooking over medium-hot charcoal (moderate heat for gas).Season salmon all over with salt and pepper, then grill, flesh sides down, on lightly oiled grill rack (covered only if using gas grill) for 4 minutes. Turn fillets over and grill (covered only if using gas grill) until just cooked through, 4 to 6 minutes more. Sprinkle fillets with zest and top each with 1 tablespoon lime butter sauce.

*If you don’t have a grill, you can broil the salmon and use the lime butter sauce.

Lime Butter Sauce:

Ingredients:

1 large garlic clove, chopped1/4 cup fresh lime juice1 teaspoon salt1/2 teaspoon black pepper1 stick (1/2 cup) unsalted butter, melted

Preparation:

Puree garlic with lime juice, salt, and pepper in a blender until smooth. With motor running, add melted butter and blend until emulsified, about 30 seconds.

Enjoy your super healthy and filled with Omega-3s meal!

Filed under:
Weight Loss by Isabel

View the original article here

The Details of My Own Personal Weight Loss

As per many reader’s requests, I just filmed a video where I give you all the details of my own personal weight loss journey.

To hear more about…

What healthy foods I eat all dayThe specifics of my own workout regimenExactly what motivates meHow I overcome life’s challenges and what strategies I use when things get toughThe details of my own weight loss journeyWhat are some staple items in my kitchen

…listen to the audio interview I did just a few weeks ago here:

http://fitpro.thedsp.info/

You’ll also get access to interviews with interview with 10 other top fitness professionals.? People like Joel Marion, Holly Rigsby, Tom Venuto, Vince DelMonte and many many more.

Check out those really great stories here:

http://fitpro.thedsp.info/

Filed under:
Health, Video, Weight Loss by Isabel

View the original article here

The truth about CORN

There’s nothing like a good piece of corn on the cob at your summer barbeque or your buttered popcorn to go along with your favorite movie, right? Or wrong?

This question seems to be coming up more and more often…

Isabel, are corn and foods made from corn allowable on The DSP?

Well, the answer is yes, BUT there are a few details you need to know first (you didn’t think I was just going to leave it at that, did you?)

It’s been approximated that about 60% of the corn, now in the U.S., is genetically modified (although, I do think this number is higher now). The practice of genetically modifying corn began in an attempt to make corn crops resistant to certain pesticides. This helps the farmer because they are then able to grow a larger crop because it is easier to fight off pests (they can spray the crops with pesticides and get rid of insects without damaging their crop).

Sweet corn has also been genetically modified (now called Bt-corn) so that it produces a poison which kills harmful insects. This means the farmer no longer needs to fight insects with insecticides.

Now although some of these may sound like a good thing (especially if you’re a farmer!), we need to consider how GMO foods respond in our bodies and what kind of long term effects they can have on our health.

Well, because the introduction of GMO foods is still relatively new, we’re in a way being used as “guinea pigs” in a massive experiment (Yikes!). In April 2007, Arpad Pusztai, form the Rowett Research Institute in Aberdeen, UK, announced that experiments had shown intestinal changes in rats caused by eating genetically engineered potatoes (and I don’t know about you, but I’m not happy about anybody trying to mess with my intestines).

This actually doesn’t surprise me. It’s amazing to me how many more people now complain of things like irritable bowel syndrome and other nagging digestive problems. I’m not saying that eating GMO foods is the only cause for these conditions but I’m sure it’s a significant contributor (along with processed foods, but that’s a story for a different day).

Ok, so what if you’re able to get non-GMO corn? (Which it is difficult to know which brands and items are GMO and which are not) where does corn fit into your DSP meal plan?

First, your body reads corn as a grain, NOT a vegetable so if you are to include it into your meals, this will be the grain (carbohydrate) for your meal. So having corn and brown rice would be having 2 grains in one meal. This is not necessarily off limits and not “bad” in any way, just consider if you are someone who is sensitive to grains, you will lose weight faster by greatly reducing the number of grains you eat each day. You may want to take 2 – 3 weeks and follow the “no grain” meal plans in the Diet Solution manual and see if that helps break through any weight loss plateaus and/or helps your digestion.

What about microwave popcorn?

Well even the organic varieties contain preservatives (of course to keep them in the bag) and have been shown to contain the same chemical coating in the bag that is used on non-stick cookware (double YIKES!). I would stay away from this stuff.

How about air popped popcorn?

This is your best bet and can definitely be used as an occasional snack. But notice I said “occasional”. Remember most people lose weight faster by decreasing (not necessarily eliminating) many grains. Snacking on popcorn every day could and most likely will, impede your weight loss efforts.

I hope this information helps you to make a more informed decision at your next barbeque and at your next movie night. Remember, corn is not off limits by any means, just remember you’re looking for the non-GMO varieties and including it as a grain and not a vegetable into your meal plans.

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Weight Loss by Isabel

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Your Diet Solution Restaurant Guide

I recently celebrated my 33rd birthday. Since I’m much too old for a party at the roller rink, my husband took me out to a wonderful birthday dinner with some friends.

“Isabel , what do you mean you went out to dinner? I thought you locked yourself up in your house and only ate directly from your own refrigerator and never left the house?”

As funny and ridiculous as the above statement is, unfortunately some people do think that in order to lose weight they can never eat out or enjoy some of their favorite foods ever again. But I can tell you that I have not stopped dining out or attending social events in the name of healthy eating, and yes, I am still am able to maintain my 30 lb weight loss.

So how do I do it?

Easy. I search the menu for DSP approved foods and make adjustments if needed.

Here’s what I mean.

My best strategy for dining out is to create a meal of protein and lots of veggies. I tend to skip the complex carb when I’m out since it’s never quite as healthy as it would be if I was to make it in my own home (yes, there are exceptions but this seems to be the case more often than not). With that being said, of course most foods would be healthier when you cook them at home but again, we’re not locking ourselves up in the house, right?

Let’s say there is a fish dish on the menu. In the case of my birthday dinner, there was a grilled rainbow trout, stuffed with crab over wild rice with a side of mixed vegetables. “Stuffed” usually means there are going to be breadcrumbs involved so I first asked if it was possible to get the grilled fish without the stuffing. The waiter said “of course.” I then asked if I could have double the vegetable and skip the rice and he again responded “of course.” When my meal came it was a delicious piece of grilled rainbow trout with a medley of carrots and zucchini on the side.

The next thing you want to pay close attention to is the portions. My fish had to be approximately 8 oz (I could tell by just looking at it). I ate a little bit more than half (which was more than enough for me) and ate all my veggies.

How about dessert? Depending on the day or the occasion, I will sometimes split a dessert with my husband. And since it was my birthday celebration, I did have some Peanut Butter and Chocolate mousse with berries on the side. Was there anything DSP about this dessert? Definitely not. But I was happy with just a few spoonfuls and it definitely did not make or break my healthy eating regimen.

So just in case you think restaurants or social events are completely off limits on your healthy Diet Solution Plan, follow the steps below so you don’t have to lock yourself in the house just to lose weight:

1. Look for the healthy protein on the menu first. Chances are you’re not going to find grass fed meat and free range poultry (although many restaurants do carry them now) but since you are not eating out every day of the week (I hope) just look for your best option. I tend to order wild fish when I’m out since I’m not so great at cooking it and really love it.

2. Eliminate the complex carb choice from your meal and ask for a vegetable replacement instead. If the dish comes with rice, potatoes, or pasta, ask if they have different vegetables available and choose a few of those.

3. Imagine there is poison on the bottom of the bread basket. Ok, ok, I don’t have to be so dramatic. But there really is no reason to fill up on tons of bread when you have a yummy meal coming really soon. Even if you’re hungry, order a small salad instead and stay away from the dreaded bread basket at all costs.

4. Schedule a cheat meal once a week. I will usually share a dessert with my husband over the weekend when we go out and that is my “treat” for the week. Actually, since I really do enjoy all of the food that I eat all week long, I never feel like I’m depriving myself but I do enjoy a little sugar every now and then.

Remember, healthy eating does not have to mean locking yourself up in a closet and never going out in the real world…that would be completely unrealistic and not something anyone could do. Walk into each social situation with a game plan and you’ll find that you can still enjoy life and feel great and look great at the same time!

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