November 3, 2010
Hi Fitbuddies,
I’m here to help you achieve your wellness/fitness goals. There may be times (like now) when I need to be candid. In the past you may have tried many different weight loss plans and fitness gadgets. They didn’t work and you feel that it was just a waste of time and money. What is the common denominator of everything you’ve tried from A-Z. Why U of course. Perhaps the reason that nothing has ever worked is because U never followed through until you reached your goal. Armed with a boatload of information and gadgets galore you hoped that the new stuff would radically change your life. How’d that work for you? When it’s your health and wellness and stake it’s imperative that you muster up all the staying power you have to use what you’ve learned to, “Get er Done”. Keep at it until you feel and see the results you want. Take Care and Be Well.
In Health,
Sandra
You've got to say, I think that if I keep working at this and want it badly enough I can have it. It's called perseverance. Lee Iacocca
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o Training Tip - Burn Calories
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The burn calories cardio workout is a 27 minute treadmill workout that includes uphill walking and uphill running/sprints along with moderate paced walking/jogging intervals for recovery. You can burn over 500 calories if you can push yourself this hard.
Start with a 7 minute warm-up then go right into your walking intervals. Pay close attention to the incline and speed. It changes every couple of minutes. After 16 minutes of walking go into your 6 minutes of incline running intervals. Again pay attention to the incline and speed. It changes often. Be sure to adjust it to your level. Work at 75-90% of your target heart rate. Don't push yourself so hard that you can't complete the workout. If you can't run at those inclines then walk until you build enough endurance to run or sprint. After your running intervals cool down for 5 minutes then finish up with all the stretches. Try not to skip the stretches. The more cardio you do the more flexibility you need. It improves mobility and this will impact how fast and how long you can run in the future.
If you don’t have a treadmill, this workout can be done on a stationary bike. Adjust the intensity by using pre-installed programs or peddling faster. Do this workout 2 times a week.
Burn calories cardio walking workout tip: Your first 14 minutes are walking intervals. You can do them on a treadmill or outdoors. Work up to 75-85% of target heart rate on fast intervals. A good way to add resistance if you don't a cardio machine or hills near your home is to buy a weighted vest for walking, or more economically hold light hand weights. Hold them don’t swing them.
1. 7 min - incline 3 - walking pace moderate
2. 3 min - incline 8 - walking pace fast
3. 2 min - incline 5 - walking pace moderate
4. 2 min - incline 10 - walking pace fast
5. 2 min - incline 5 - walking pace moderate
Now you’re off and running, literally.
Burn calories cardio running workout tip: Start with a pace that is doable. The incline alone will raise your heart rate and burn tons of calories. You can work on going faster once you build endurance. Please make adjustments that are right for your energy and fitness level.
1. 1 min incline 12 - pace/fast
2. 2 min. incline 8 - pace/moderate
3. 1 min. incline 12 - pace/ fast
4. 2 min. incline 8 - pace/moderate
5. 5 min incline 3 - pace/moderate
Stretch, stretch, stretch. I know at this point you’re tired, sweaty and just want to chill. However stretching helps to prevent soreness and gives your muscles the relief they need.
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o What’s On Your Plate - Healthy Substitutions for Bread Recipes
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Man/Woman cannot live on bread alone, but gosh darn it sure if fun trying. Bread is not evil, bread in modest amounts does not pack on the pounds. Bread slathered with butter and eaten in gigantic amounts (especially white bread) will cause the back side to spread. That being said remember that authentic sourdough bread ranks low on the glycemic index and is doable on a healthy eating plan. Here are a few other ways to have your bread and eat it too.
Cornbread Earl and Me
Add real corn (for flavor, texture and fiber), whole-wheat flour (instead of white) and olive oil (instead of butter). Use cranberry sauce instead of butter for a delicious, healthier topping. Now that’s an option we can live with.
Muffins or Pancakes
Add ground flaxseed and whole oats to packaged muffin and pancake mixes to increase the fiber and add omega 3s. That is, if you just have to use a packaged mix. It’s always better to bake from scratch, but I realize that everyone doesn’t have the time or inclination to be Betty Crocker in the kitchen. In addition, you can also use frozen berries for additional fiber and an antioxidant boost.
Pancakes or Waffles
16 years ago I went to Germany to see my newborn granddaughter and my oldest son made me pancakes every morning made from bisquick, and I was hooked. Back then I had no knowledge of the glycemic index or just how enriched flour products could wreak havoc on a healthy eating plan. I swear those pancakes were addictive. They set off an eating frenzy the likes of which you’ve never seen. Many pounds late I learned my lesson. The addition of puréed cooked pumpkin, sweet potato or carrots for beta carotene. And grated carrots or zucchini also works well in pancakes and waffles when trying to eat more vegetables. It also helps to slow the glycemic response so your system isn’t flooded with insulin.
We all have our dietary vices and for some of us it’s bread. I will never advise you to lose the vice totally. That could lead to the binge of a lifetime. Everything that you desire is ok in reasonable amounts. Let’s face it sometimes we live to eat and not eat to live. Keepin it real Fitbuddies.
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o Recipe Corner - Power Muffins
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When you’re on a healthy eating plan the tendency is to try and find substitutes for your favorites. Sometimes it works and then again; not so much. The challenge is to not give up trying. I’ll be the first to admit that chances are you’ll never find a muffin as good as those at Tim Horton’s or Sam’s Club, but coming close sure beats not having one at all. Try these and let me know what you think. Enjoy!
1 ½ cups whole wheat flour
1 ½ cups old-fashioned oats (plus a little extra for bottom of pan)
1 cup ground walnuts
2 tsp baking powder
1 tsp baking soda
2 tsp cinnamon (plus extra for sprinkling)
4 egg whites
1 cup honey
1 cup plain non-fat yogurt
2 ripe bananas, mashed
1 tsp vanilla extract
Preheat oven to 350 degrees. Grease muffin tins and sprinkle about 1 tsp. oats in each muffin cup. In large bowl, stir together dry ingredients. In medium bowl, whisk together wet ingredients. Carefully fold wet ingredients into dry ingredients just until moistened. Fill each muffin cup 3/4 full. Sprinkle tops with cinnamon and a little brown sugar, if desired, and bake about 15 minutes or until done. Serves 18-20.
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o Think About This - Loving Yourself
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There are many successful people out there who are living life as they want to. They are working hard doing what they absolutely love to do. The most successful people are those who do the things they are passionate about and love. There are many reasons for this. The more you love what you do the harder you are going to work at it because you will be enjoying it. If you feel like you are bored with your life or not doing what you want to be doing then it’s time to make a change. Granted, there may be obstacles or fears keep you from accomplishing the goals, but wouldn’t now be a good time to get past the obstacles and make your dreams happen?
Many people aren’t quite sure what their true passion is. They want to work toward being successful as they see many other people but they just aren’t sure what it is that they can do. Finding your passion is possible and it will take some deep searching within yourself. Your passion may be right in front of you and you don’t even realize it. If you are not a happy person that is a choice you are making. You have full control over your life and the decisions that you make. There are many factors which people measure happiness. Some people think money is happiness however they may absolutely miserable with what they do on a daily basis to make their money.
You might look at people who have absolutely everything and you strive to be like them. These things may be wealth, possessions, status, or even the position you hold at work. These things don’t create happiness. Happiness is a choice. There are many people who have wealth and a high status who are completely miserable. They may be lonely, divorced and more. Happiness comes from within. These people may be working jobs they absolutely hate but just have a knack for making money. There are things in life that can make you happy that are subjective. They are subjective because happiness comes differently for everyone. You might find joy and happiness seeking thrills through rides like roller coasters and bungee jumping. This thrill may be more than torture for someone with a fear of heights who would never step foot on a roller coaster or ever be brave enough to jump from a bridge suspended by a bungee cord.
Everyone seeks happiness in their own way. What makes you happy is a natural high that you deserve to seek and there is nothing wrong with the things that you find joy in that don‘t harm you or another. It is true some people are naturally happy. Some say this is a genetic disposition. This doesn’t mean that you were born to be miserable if you are not a naturally happy person. While your happiness may be influenced by your genetics, it is not fixed as a determining factor. Changing the way you think and feel is crucial to your happiness. Strive to do something everyday to up the ante on your happiness level which will help you learn to smile more and spread a bit of happiness to those around you.
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One Body One Lifetime Service Menu
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It’s Never to Early to Start or Too Late to Begin. To find out how we can help you take charge of your wellness, send an email to sandra@onebodyonelifetime.com for a complimentary wellness consultation.
