Women only gyms and spas???

A recent article in the HEALTHBEAT section of the San Gabriel Valley Tribune ran an article on Women only gyms and spas (such as Curves and others).  One of the experts quoted said: "The majority of obese women in the US are intimidated to visit mixed gender fitness clubs."  The expert also stated that "women only health clubs have provided a solution for many of these women".......define solution please?!?  Yes, there are no men in these types of gyms.....but after the initial joining buzz, do women really stick with them?  My research says NO.  Sticking with any gym, no matter how amazing, no matter how wonderful means SHOWING UP AT LEAST 3 TO 5 TIMES A WEEK FOR THE REST OF YOUR LIFE.

For those of you who DO get to the gym 3 to 5 times a week (ALWAYS AND I MEAN YEARS GIRLS)....GREAT and we love, respect and admire you!!  For those of you who just don't dig gyms or organized exercise of any nature...you are in luck and we love, respect and admire you too!!  YOU DON'T NEED A GYM TO EXERCISE!!  Below is a list of necessary items for regular exercise both cardio and resistance:

1. Good walking Shoes - (I know you have these)
2. A neighborhood or high school track - (I know you have one or both of these)
3. 3, 5, and 10 lb dumb bells ($25.00 max)..these have a "life time guarantee - no renewal fee"
4. A Theraball (for every type of exercise imaginable)...($10.00 max)
5. TIME IN YOUR WEEK AT LEAST 3 TO 5 ONE HOUR TIME SLOTS NOT TO BE INTERRUPTED BY PEER/FAMILY SABOTAGE
6. Sometimes you just have to force yourself to just DO IT!!  Bite the bullet and it will be so nice when you are done and in the shower feeling great!

Burning Belly Fat

50% of all Americans have middle obesity - belly fat - nice.  So, the question is this:  Is there a well-researched, scientific way to “target” and burn belly fat with the foods we eat?   The good news is that the answer is YES!  Visceral fat, the kind tucked deep inside your waistline, is more metabolically active and easier to lose than subcutaneous fat under the skin, especially if you have plenty of it.  Eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin responses and makes it easier to mobilize those belly fat stores.  So it all boils down to regular exercise and a low fat, low calorie diet rich in whole grains.  Isn't a great looking "Six Pack" worth it??

Honor Your Body, Mind and Spirit

If you are tired, rest.  If you cannot sleep, figure out why.  If you are stressed, confide in a trusted friend.  If you have not exercised today, do so (even a little).  If you are hungry, feed yourself with healthy foods but think before you eat.  If an acquaintance is getting under your skin, confront and solve. If you have not planned your next three meals, do so.  If you have not meditated, listened to music or danced this week, do so.

Honor Your Body, Mind and Spirit - don't leave them untouched.

Another Target!

Get brave, get creative, get CRAZY!!!  Set a small goal of losing one pound by January 1, 2011.  You can do it.  Buy a good scale (doesn't have to be pricey), get on it, write down your weight today and weigh yourself everyday until January, 2011.  Just ONE POUND!!  Remember, you need to burn 3,500 calories and not replace them to lose one pound.  Start the new year off right - LIGHTER than last year.

Be safe over the weekend....

Target Visualization

Target Visualization

Even more important than educating yourself on the appropriate amount of calories, fats, carbs, proteins and vitamins you need daily - is putting into action a daily dose of "Target Visualization".  Take a few moments each day to "see" (in your mind's eye) yourself as fit, healthy, and successful!!!  Keep that picture (or Target) in your mind at all times as you face your daily challenges, choices and decisions in meal planning and preparations. 

When faced with one of those OH NO!!! situations of temptation coupled with hunger, close your eyes and picture a big red STOP sign.....then allow your inner strength and power to touch every cell in your body.  This Target Visual will give you the energy to turn your back on the temptation and seek a healthier choice.

Even with the BEST diet plan in the world, without ammunition - those moments of weakness will over take your good intentions. "Target Visuals" will give you better and more accurate aim as you shoot for your goals!

Plan to go back for seconds!

Here's a Holiday tip that may save you some Fat Bucket calories. When at a Holiday table or buffet, take extremely small portions of  food with the intention of going back for seconds! Wait for 15 minutes and drink a nice glass of chilled water with some lemon before going back for more.  Chances are you will not feel the need to re-visit the food, you won't feel stuffed and miserable and your jeans will fit you better the next day. 

Tricky Holiday Hint:  Carry a little zip lock baggie of lemon wedges in your purse....use them in water, Club Soda or diet drinks to give it some punch and give the alcohol a pass!  Less calories, better for your body and this solves the problem of saying things that you probably should have kept to yourself!