Making Me "That Skinny Bitch"

Struggles

2008-06-27T09:38:00.000-07:00

I've been a bad blogger again. I haven't given up I'm just struggling to keep up with both my blogs and other things going on in my life right now. Plus, I've had a really miserable week food wise. It seems that all I'm able to do is maintain the same weight every time I step on the scale. Granted I'm much happier being down in the 160's than I was about being in the upper 170's. Well I'd better go catch a nap so I'm in tip top shape for Craig Morgan TONIGHT!

A little bit of a loss and CRAIG MORGAN!

2008-06-25T08:40:00.002-07:00

STUPID BLOGGER ATE MY ORIGNAL POST! Anyway, I'm down to 160.5 today. So I'm happy about that. On friday my family and I are going to see Craig Morgan at the fair. I'm hoping to get some good pictures to share with you guys. Have a great day!

HYC Check In and some random stuff

2008-06-24T08:46:00.001-07:00

Nothing really all that new to report challenge wise. Holding steady at 161. Been working my butt off at work totally tired and borderline stressed out. Me and my dog Laci have been going for a lot of walks in the last week but no loss or increase shown on the scale.

Now I want to ask for some advice from my readers. Our dog Laci is showing classic signs of separation anxiety. She's claimed me as her person and I can't go anywhere without her or she sits on the other side of the door and cries and howls until I come back. All we really found out about her when we adopted her was that her owner had recently passed away (of cancer..we found her owners obit on the internet) and that she had stayed with one of her owners son's for a couple of months until he found he could no longer afford to keep them (Laci and two babies). We think that there was mishandling done by some man in her past life because she doesn't like men at all! She's been peeing on the carpet in our living room because she won't let my dad get near her to put her outside even. I'm hoping someone out there can give me some idea's of things to do to keep her from being stressed out all the time. I'm open to any and all suggestions at this point.

I AM HUNGRY!

2008-06-20T02:40:00.001-07:00

I have been incredibly hungry the past few days. As a result I haven't been eating the greatest....The other day I ate almost an entire 8 piece fried chicken dinner by myself. That's just sad in my book. I wonder what's up with this sudden need to eat everything I see? Have a great weekend everybody!

Random Quotes

2008-06-18T04:18:00.001-07:00

MyNiceSpace.com

HYC Check In

2008-06-17T06:05:00.000-07:00

Good morning all! Nothing all that new to report for me this week. It rained pretty much all last week and I've been working soooo hard over the weekend that I'd pretty much come home and fall into bed. I haven't lost hardly any weight but I haven't gained any either.....so I guess it's been an alright week. Been pretty stressful at work the last couple of days.....We've been having trouble getting all the product off the floor and stocked before everybody's shift ends.....we spent the last hour today scrambling to get everything off the floor and make the store guest ready.

I discovered a new author that I like last week on my days off. Her name is Karen Rose. She writes "romantic suspense"....so far in the book that I've been reading we're long on suspense with a tad bit of romance to keep things interesting. If your looking for something to read this summer on those really hot and humid days I recommend her books.

I'm still alive!

2008-06-16T06:33:00.000-07:00

I just wanted to say that I am indeed still alive. I've just been really tired this past weekend from working my butt off at work. I promise to go and check out everybodies blogs in the morning.

The Great Flood part 1 and 2

2008-06-13T03:14:00.000-07:00

This is a post from my other blog from a few days ago:

It’s been raining like cats and dogs here in WI for the past couple of days. We’ve gotten enough rain in some parts of our state that dams have broke and major flooding has occured. I think I heard this morning on the news that Lake Dalton actually made national news when the dam broke and houses actually fell into the flood water and were floating towards the Wisconsin river. I think the final total was 7 houses were headed for the river as of news time this morning.

This is from yesterday:

We got another round of really bad storms again yesterday. It’s actually so bad around here in some areas that FEMA has been called in. The next county over from us actually got about 4 inches of rain in approximately 20 minutes yesterday. There were something like 22 tornado watches/warnings through three states. Some of the damage totals for counties surrounding us are Waukesha County - $35 million, Vernon County - $5.5 million and in my county (Dane) it’s expected to up over $5.6 million.

Because I am a totally random person....

2008-06-13T02:56:00.000-07:00

Pipe Bomb Stuffed Chicken Left On Road

Authorities in Connecticut are wondering who stuffed a raw roasting chicken with a pipe bomb and left it on a roadside.

Simsbury police Capt. Matthew Catania said a motorist noticed the chicken Friday morning. He said the bomb was large enough to harm a person if it went off.

The road was closed while the Hartford Police Department's bomb squad came and blew up the chicken.

Nobody was injured. No arrests had been made Monday night.

Cause I Want One

2008-06-12T02:03:00.001-07:00

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Ass Kicking

2008-06-12T02:01:00.001-07:00

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PMS

2008-06-12T01:58:00.001-07:00

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Beautiful

2008-06-12T01:54:00.001-07:00

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Sex And The City

2008-06-12T01:52:00.001-07:00

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My new favorite things

2008-06-12T01:21:00.000-07:00

I was at the mall yesterday...My original plan was to shop only at Victoria Secret but they didn't seem to have anything that tripped my trigger so I guess I'll be ordering off of the webpage what I want. I found a small cart type "shop" that was selling beauty products that are made of salts from the Dead Sea. I originally wasn't going to buy anything but after all the deomonstrations and after I saw and felt how my skin looked and felt after the products were tried on me I ended up purchasing the Dead Sea Facial Peel, The Dead Sea Body Butter, and The Dead Sea Salt Mineral Treament for Hands and Feet. You don't need to use very much of the product either....Everything I bought yeterday is supposed to last a year before I have to buy anymore if I use it correctly. The company you can order it from is called Swisa (click here to go to webpage)

Things You Should Do To Love Yourself

2008-06-12T00:17:00.000-07:00

True beauty isn't just on the outside, but it is really something that comes from the inside. You can appear to be attractive, but if you don't have an attractive personality to go along with it, then that just ruins the whole purpose of being a beautiful person.How far do you think a pretty face will take you? It's the beautiful person on the inside that makes all the difference. You can decide whether you want to be just another pretty face or a person with an absolutely fantastic personality. I'm sure that you've seen girls who are not so good-looking with a whole fleet of guys around them.The answer is simple. It's because they have great confidence in themselves which makes them look desirable, and people, especially guys, like being around a girl who is comfortable in her own skin. Act the way that you would like to be treated.

Don't criticize yourself

You are your own worst critic, and that is true. Don't name every single flaw you have because it's very displeasing and makes others feel uncomfortable. If you say something like, "ugh I'm so fat", it puts people in a weird position so just don't do it. Some girls do this to seek attention or affirmation that these things aren't true.This is really not a good way to make you feel any better. You should always compliment yourself, instead of mentally tearing yourself down. Don't point out the negative things, point out the positive things you have to offer.You can't rely on other people to make you feel good about yourself. That is your job. Think about this, if you don't appreciate yourself, then who will?

Is it possible that's all in your head?

I'm sure you've all been around these kinds of girls who insult herself for no reason. They do it just to receive compliments. Maybe, you're one of those girls yourself. The truth is, people don't like to hear that negativity and find it just plain annoying.I'm not saying that all girls who feel bad about themselves fish for compliments, but some of them do.Some girls are just so perfectly gorgeous, slim, with a lot of friends and everything, but they still insist on calling themselves fat and ugly. More than likely they know those things aren't true. They say it just so people will assure them that they look great and all. It's irritating to other people. Some girls probably do this to get compliments, and some girls may do this because they really have a bad view on themselves. If this is the case, then they really need to talk with a close friend or spend some time on fixing their brains.Like I've said before, it comes from within. You have to be the one to feel radiant inside. Nobody else can provide you with that feeling.

One of those bad days

So what do you do, when you have one of those days, when you just feel so down about yourself? Everyone has them. Basic common sense thought, "don't let the bad day get the best of you." Don't let it make people around you suffer along. If you don't feel good that day. Then just spend some time alone.

Let your uniqueness show

Who says we have to be thin to be beautiful? We don't have to look like a supermodel to find ourselves attractive. We shouldn't let those things get to us. All those magazines, TV show, and movies with the "perfect" people is all just fantasy. It isn't real life. It isn't how real people look like.This is real life here. We are real people. We don't look perfect at all. We all have our own different problems. Our differences (our flaws) are what makes us special and unique.Don't let anyone else make you think you aren't good enough. Just remember to feel good about yourself, no matter what. That mentality will take you far in life.

The Bucket List

2008-06-11T10:53:00.000-07:00

I watched this movie this morning and I was very pleased with it. If you haven't seen it I recomend it. Jack Nicholson and Morgan Freeman are a pretty good "pair" in this movie. I don't want to say to much and give it away but this movie had me thinking about all the things I want to do because you don't know what tomorrow might bring. See it and you'll know what I'm talking about.

Happy Hump Day!

2008-06-11T02:06:00.000-07:00

I was a "bad" blogger yesterday. My internet was being screwy and I was not able to visit my challenge blog buddies. Sorry All! I'm making good on it today though. Nothing really all that new to report in the past few hours. I got my hair cut....I feel a whole bunch more "girly" now that my hair has actually grown out enough to have an actual style. Just went out and "splurged" on myself and bought the movie The Bucket List. I can hardly wait to sit down and watch it today. Either today or tomorrow I'm going to go and "splurge" on myself again at a possible "new favorite store" Victoria Secret. Can hardly wait to go shopping!

1. I am a much more confident version of myself.
2. I feel a little more girly.
3. I see changes in my body even though the scale says otherwise.

HYC Check In

2008-06-10T07:19:00.000-07:00

Last week I was down to 159 but when I stepped on the scale again after work this morning I was back up to 161. Not going to beat myself up over it....I may not see progress on the scale but I see it in other places on my body. Food wise it wasn't a great week....a lot of "junk" food. Later today my plan is to post some pictures of some "real" cowboys that I took in Omaha Nebraska this past april.

I have a problem!

2008-06-07T06:12:00.000-07:00

I am "addicted" to good looking cowboys. Ever since I went to my first live PBR event I've been hooked on them which isn't necessarily a bad thing right?

Down the road I go......

2008-06-05T03:53:00.000-07:00

I am down yet another 2 pounds. I weighed in at 159 this morning when I got up. I know I probably should be weighing myself almost daily but I guess I like to get an idea of how I did the day before. I got a PedEgg last week and LOVE IT! I even painted my toenails a "creepy" slime green color just to be a little bit different. My mission to grow my hair out is going great! It's almost down past my ears....and it's almost summer and my hair grows super fast in the summer!

Work out wise I'll admit I haven't done much this week. I did go out and buy a work out dvd yesterday, specifically for my 'trouble spots"....My hips, butt, thighs and abs. I haven't tried it yet so we'll see how that goes.

So here are today's affirmations:
1. I can feel myself "melting!"
2. I am getting my daily water intake.
3. My flaws aren't sooo bad.
4. I am a confident woman!

Have a great day!

Jamie

HOT

2008-06-04T23:02:00.001-07:00

MyNiceSpace.com

Change

2008-06-04T22:25:00.001-07:00

MyNiceSpace.com

A Little Marilyn

2008-06-04T22:20:00.001-07:00

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Today's Affirmations

2008-06-04T04:21:00.000-07:00

1. I will keep myself motivated to get into shape.
2. I will continue to drink lots of water.
3. I love my body flaws and all.

The NEW IPod Workout Playlist

2008-06-04T03:52:00.000-07:00

Here is my new updated workout playlist. There is a grand total of 77 songs on this playlist to keep things interesting and never dull. What's playing on your IPod/Zune/MP3 Players/CD Players while your working out? I've shared mine so I'm issueing the "challenge" to share yours. Besides I'm always looking for new tunes to work out to!

So without futher adue (Is that spelled right? I have no idea.) here's my new list:

Crank That Solider Boy - Soldier Boy
Delicious Surprise (I believe it) - Jo Dee Messina
Pink Houses - John Mellencamp
Cyclone - Baby Bash
Me and My Gang - Rascal Flatts
Fairtale of New York - The Pogues
Voices - Chris Young
TNT - AC/DC
Love You Till The End - The Pogues
Walking On Sunshine - Katrina & The Waves
Hey Good Looking - Jimmy Buffett
Centerfold - J. Geils Band
Tougher Than The Rest - Chris Ledoux
Oh Pretty Woman - Roy Orbison
Hell Yeah - Montgomery Gentry
We Are The Champions - Queen
Living In Fast Forward - Kenny Chesney
Dancing Queen - ABBA
Respect - Aretha Franklin
Whip It - Devo
My Kind Of Beautiful - Andy Griggs
Underneath Your Clothes - Shakira
Maneater - Nelly Furtado
You Shook Me All Night Long - AC/DC
Love In This Club - Usher
Got 'Em - Sunny Ledfurd
Low - Flo Rider
Baby Rocks - Phil Vassar
Walk This Way - Aerosmith
Wild Ride - Kenny Chesney/Joe Walsh
Slow Hands - Conway Twitty
We Got It Going On - Bon Jovi/Big and Rich
Loud - Big and rich
867-5309/Jenny - Tommy tutone
Good Friends and a Glass of Wine - Leann Rimes
Blaze of Glory - Bon jovi
Party Like A Rock Star - Shop Boyz
I Can't Lie To Me - Clay Davidson
Red High Heels - Kellie Pickler
Head Like A Hole - Nine Inch Nails
Gonna Make You sweat - C&C Music Company
Eye of the tiger - Not sure who the artist is
Sharp Dressed Man - ZZ Top
A Natural Woman -Aretha Franklin
Rock You Like A Hurricane - Scorpions
Dream On - Aerosmith
Pour Some Sugar On Me - Def Leppard
Love's got an attitude - Amy Dalley
This is why I'm Hot - MIMS
Men don't Change - Amy Dalley
It's a long way to the top (if you want to rock and roll) - AC/DC
Shake That - Eminem
American Pie - Don Mclean
Sweet Cherry Pie - Whitesnake
Tight Fittin' Jeans - Conway Twitty
What would you say - Dave Matthews band
Play That Funky music white boy - Wild cherry
I've got my game on - Trace Adkins
Life Is A Highway - Rascal Flatts
Real good Man - Tim Mcgraw
Lose Yourself - Eminem
Live Those Songs - Kenny Chesney
She's a Hottie - Toby Keith
The Galway Girl - Steve Earle
Old Time Rock and roll - Credence Clearwater Revival
Hillbilly deluxe - Brooks and Dunn
Glory Days - Bruce Springsteen
Who'll Stop the Rain - Credence Clearwater Revival
Hot Mama - Trace Adkins
If You Want My Body - Rod Stewart
Smack That - Akon featuring Eminem
Slow Ride - Fog Hat
Dirty Girl - Terri Clark
Candyman - Christina Aguilera
Stronger - Kanye West
That Song In My Head - Julianne Hough
Buttons - The Pussycat Dolls

Happy Hump Day

2008-06-04T01:28:00.001-07:00

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Today's Affirmations

2008-06-03T09:06:00.000-07:00

1. I am going to keep myself motivated to get into shape!
2. It's ok to be "bad" every now and then!
3. I am not alone in this.

HYC Check In

2008-06-03T06:16:00.000-07:00

So it's my first official check in for the Healthy You Challenge. Nothing much to report this week. I've been doing a lot of walking outside with the dogs when the weather's nice....Today it's kinda rainy so no walk today. I've been wearing my pedometer for the past 4 days at work and I've found that I walk anywhere from 10 to almost 20 miles in my 10 hour shift....It just depends upon how busy we are and what's going on. I'm down a whole pound from 162 to 161. I'm pretty happy about that. I've been downloading new music for my work out's so there will be an updated "workout playlist" post shortly. Well, I'd better get going. Have a great day!

Jamie

30 Day Challenge Photo's

2008-06-01T00:02:00.000-07:00

The two photo's above are what I looked like when I started and the ones below were taken on May 30.

Today's Affirmations:

1. I am a confident woman!
2. I love my body even with all the flaws!
3. I am motivated to get myself into shape!

It's the 1st!

2008-06-01T00:01:00.000-07:00

So yesterday was the last day of Shari's 30 day challenge. I am pretty happy with my results so far. I started the challenge with the following measurements:

Waist - 37"

Hips - 39"

Thighs - 24"

Arms - 14"

Bust - 33"

Now at the end of the month I am the following measurements:

Waist - 35"

Hips - 38 1/2"

Thighs - 24"

Arms - 13"

Bust 32"

There isn't a great big huge change in the numbers but there is change none the less. Now for the "secret" to my success. For the past month I've really been trying to focus on my abs and my lower body primarily, so I've been doing a lot of walking both at work (which I spend about 9 hours a night doing 4 days a week) and at home around the house.....Primarily walking my dogs. I've also been doing some ab exercises too....crunches, twisting crunches, reverse ab crunches, etc. I've also been doing a lot of work around our house and yard so I'm burning calories, etc. that way too. I've cut out almost all carbonated beverages....I'll occasionally have one but I've pretty much kicked my caffeine problem. I've also been watching what I eat a lot too. I even invested in the Hungry Girl book! I can hardly wait to try some of the recipes in it! I feel sooo much better in my own clothes it's not even funny! I even had to go out and buy some new clothes because my other clothes were just too baggy and I was having troubles keeping my jeans from falling down even with a belt on! So I just wanted to say Thank You to Shari for issueing the challenge in the first place, it really got my butt motivated!

Happy Saturday!

2008-05-31T07:07:00.001-07:00

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I just wanted to post some "pick me ups"

2008-05-29T22:52:00.000-07:00

I just posted the pictures below as a little bit of a "pick me up" for anyone out there who might need a little "pick me up."

Have a great weekend!

Jamie

Dare It

2008-05-29T22:48:00.001-07:00

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Just Because

2008-05-29T22:37:00.001-07:00

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Beautiful

2008-05-29T22:33:00.001-07:00

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Moments

2008-05-29T22:29:00.001-07:00

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Failure

2008-05-29T22:27:00.001-07:00

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I just realized....

2008-05-29T22:14:00.000-07:00

That I had not posted yesterday. I spent the day running around doing some house work and laundry mostly. Burn up some calories that way. Laci and I went for a good 30 minute walk around the neighborhood yesterday afternoon.....Walks are much more fun now.....Got her in a regular harness and the pulling hasn't been sooo bad. The downside was we are having some troubles with Laci....She just wants to be difficult about being housetrained!

1. I love my body flaws and all.
2. I AM going to get my butt into shape.
3. I really need to get myself on a regular workout schedule.

Jamie

Making Me "That Skinny Bitch"

2008-05-28T09:56:00.001-07:00

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Because of my New "Master Plan"

2008-05-28T09:29:00.000-07:00

I have once again taken up my knitting needles and I'm going to be knitting and working out like the wind! My brother's fiancee taught me how to knit in one lunch break a few months ago and I've been doing it on and off since then. But now that I'm trying to put as few miles as possible on my vehicle until I get it paid off and can get rid of it I've got to have something to keep me busy or I might get myself into trouble!

Another Challenge

2008-05-28T04:51:00.000-07:00

I also joined Grumpy Chair's "Why Drive When You Can Walk Or Ride Your Bike" Challenge. I do enough walking already why not add some more!

Blog Makeover....

2008-05-28T03:48:00.000-07:00

I am going to be re-doing the layout of my blog again. I'm getting pretty bored with this one. I think that has been part of my "bad blogger" problem. I'm just bored with the same old layout and think it's time to change things up some.

Jamie

In addition...

2008-05-28T03:38:00.000-07:00

In addition to Shari's 30 Day Challenge I have joined Scalejunkies Healthy You Challenge and Thinking Thin "Blogger's Biggest Loser" Challenge. I can hardly wait to check out how these challenges really work and check out some of the other participants too. From what I have read about these challenges so far they are a giant support group and sometimes I need all the support I can get to keep myself on the straight and narrow on my quest to lose all my "extra" pounds.

So here are my affirmations for today:

1. I am going to get my butt in shape.
2. I AM THAT SKINNY BITCH!
3. I am going to come up with a whole new list of mini rewards for myself!
4. Losing weight can be FUN!

Jamie

Changes

2008-05-27T09:45:00.000-07:00

When I started this blog on March 29th I was wearing a size 14 pair of pants....Now, I down into a size 7/8! I just want to thank all of my cheerleaders out there for keeping me motivated! When I started this blog I didn't feel very good in my own skin....Now I feel like a completely different person....I feel like I could take on the world! I'll be honest I'm not seeing a lot of weight come off but I am happy that I am down 16.5 pounds from where I started!

Thanks again cheerleaders!

Jamie

Today's Affirmations

2008-05-27T09:44:00.000-07:00

1. I have been holding steady for TWO WEEKS now!
2. I am a strong confident woman!
3. I will get myself into shape!
4. I love my body flaws and all!

My New Plan!

2008-05-23T00:48:00.001-07:00

I just wanted to stop in and say good morning, and say that I have a new "master plan." My new plan is to put some of each of my paychecks towards paying off the vehicle that I currently own and get rid of it once it's paid off. I've had nothing but trouble with it and the dealership that I bought it from since I got it. So I'm starting to do the reasearch on new vehicles now and try and get an idea of what is good in the gas mileage area, a good warranty and add affordable on top of those and we have what I'm looking for in a new vehicle. I think what i'm going to do is do my homework and then make a "list" and have you all help me narrow it down. I went with my gut this last time and got sold down the river so I'm hoping a little more input will help me make an informed decision.

Today's Affirmations

2008-05-23T00:09:00.000-07:00

1. I am a strong confident woman (if I keep telling myself this maybe I'll start believing it)
2. I love my body flaw and all
3. I am NOT focused on the numbers on the scale

Today's Affirmations

2008-05-22T13:24:00.000-07:00

1. I am a strong confident woman!
2. I love my body, flaws and all!
3. I will not make a big deal out of the numbers on the scale!

What are your work out tunes?

2008-05-21T06:49:00.000-07:00

I'll share mine if you share yours with me...I'm always looking for new tunes to put on my IPod. Here is my workout playlist:

RedBull and Vodka - Sunny Ledfurd
Real Good Man - Tim McGraw
How Do You Like Me Now - Toby Keith
She's a Hottie - Toby Keith
I Got My Game On - Trace Adkins
Low - Flo Rider ft. T-Pain
Let Her Cry - Hootie and the Blowfish
Play That Funky Music White Boy - Wild Cherry
Walk This Way - Aerosmith
Cyclone - Baby Bash
Girlfriend - Avril Lavigne
Loud - Big and Rich
I Like The Way You Move - Body Rockers
Hillbilly Deluxe - Brooks and Dunn
Glory Days - Bruce Springsteen
Last Name - Carrie Underwood
Candyman - Christina Aguilera
All Jacked Up - Gretchen Wilson
Redneck Woman - Gretchen Wilson
Wild Ride - Kenny Chesney
Hell Yeah - Montgomery Gentry
Maneater - Nelly Furtado
Over and Over - Nelly/Tim McGraw
Life Is A Highway - Rascal Flatts
Me and My Gang - Rascal Flatts

Here's something a co-worker told me to try....

2008-05-21T00:36:00.000-07:00

One of my co-workers gave me a little weight loss "secret" yesterday that I am seriously going to try. The "secret" is to take 1 tablespoon of Light Olive Oil 1 hour before you eat. Take it straight and you can't eat or drink anything for that whole hour. Don't mix it into anything either....She says that it tastes absolutely HORRIBLE if you do. Your supposed to do this twice a day. If done correctly it will make you feel fuller meaning you'll eat less and lose more pounds. She says it also works to strengthen hair, helps with joint pain, helps keep your skin in good shape, and so much more.

Jamie

P.S. I'm down another 1/2" on my waist!

Today's Affirmations

2008-05-21T00:35:00.000-07:00

1. I'm still melting!
2. I am a confident sexy woman!
3. I am eating healthier!

A NEW all time LOW!

2008-05-19T08:10:00.000-07:00

I put myself on the scale this morning a little bit worried about what I was going to see for numbers. I thought I was going to see that I had gone up but since my last weigh in I have gone DOWN....The scale said that I weighed in at 160.5 pounds....That's a whole pound lighter than I was a few days ago!

Today's Affirmations and some "stuff"

2008-05-19T06:03:00.000-07:00

1. Being sick sucks....so I'm not going to let it keep me down!
2. Being "good" all the time isn't always a good idea....Sometimes it's ok to be "bad!"
3. I'm not going to be discouraged by the numbers that show up on the scale!

I've been "bad"! Milk Duds have been my unglueing. Ever just start jonesing for chocolate and once you start you just can't seem to stop yourself? That was me yesterday. I feeling pretty miserable on top of my chocolate craving so right now I don't even want to know what the scale says....but I've decided that I'm not going to sweat it. Being "bad" every once in awhile isn't sooooo bad.

Jamie

Today's Affirmations

2008-05-18T00:01:00.000-07:00

1. I have no idea how I'm doing it but I keep getting skinnier!
2. I've been taking in a lot of fluids.....OJ and Water are god for me!
3. I am MUCH more confident than I was even at the begining of this month!

Today's Affirmations

2008-05-17T06:56:00.000-07:00

1. I am shrinking!
2. Water is EXCELLENT for me!
3. I hope to feel better soon!

Today's Affirmations

2008-05-16T05:56:00.000-07:00

1. I am a strong confident woman!
2. I'm melting!
3. I'm going to work out today!

Tips to Take Off Pounds

2008-05-15T06:50:00.000-07:00

By Melissa Gotthardt, Prevention
For more than 50 years, Prevention's been creating, collecting, and perfecting advice to help you slim down. That's because we want you to look and feel good about yourself.

By achieving and maintaining a healthy weight, you can significantly reduce your risk of heart disease, diabetes, certain types of cancer, back pain, joint problems, and more. In other words, you can maximize all the goodies that life has to offer! Here's our best advice to get you where you want to be.

10 Reasons to Lose Weight
1. Live to see your grandchildren, great-grandchildren—even great-great-grandchildren
2. Be able to romp with all those kids
3. Keep your mind sharp
4. Increase your energy level
5. Protect your immunity
6. Reduce your risk of breast cancer, heart disease, and stroke
7. Manage menopause more easily
8. Reduce stress
9. Breathe easier
10. Feel fabulous!

10 Foods That Fill You Up

These foods will fill you up with the fewest calories:
Potatoes
Fish
Oatmeal
Oranges
Apples
Whole wheat pasta
Grapes
Air-popped popcorn
Bran cereal
Soup

10 Fun Ways to Burn Calories

Here's a list of activities with the calories you'll burn per hour doing them.
Jumping rope, 544
Roller-skating, 476
Bicycling, 408
Swimming, 408
Hopscotching with the kids, 340
Ballroom dancing, 296
Coaching your kid's soccer team, 272
Paddling a canoe, 238
Walking in the woods, 238
Playing Frisbee, 204
(Calorie figures based on a 150-lb person)

10 Easy Ways to Flatten Your Belly

1. Eat a bowl of raspberries. Packed with fiber, they fight constipation (that can swell your midsection like a balloon).

2. Drink lots of water. It's filling, calorie-free, and keeps your metabolism running in high gear.

3. Skip the cocktails. Sure, alcohol may be fat-free, but it's loaded with calories. It can also raise your levels of cortisol, a stress hormone that helps your belly store fat.

4. Sit up straight. Hunching forward makes your belly look bigger. For a slimming effect that actually trains the stomach-supporting muscles to stay taut, sit with your shoulders back, chin up, and lower back supported against the chair.

5. Plant a garden. All the bending, lifting, and twisting help shape your middle, and you'll burn about 350 calories an hour.

6. Move your hips. Hula hooping works on the same calorie-burning, waist-whittling principle as gardening—but with less dirt.

7. Hit the greens. Ditching the golf cart earns you a walking workout; whacking the ball tones and tightens your midriff.

8. Get a leg up. Crunches with your legs off the floor tone the upper portion of your ab muscles. Lie on your back with your legs propped up on a bed or chair. Curl up slowly, raising your head, shoulders, and upper back off the floor, then slowly lower. Do 10 to 12 repetitions, two or three times a week.

9. Reverse that crunch. To tighten your tummy from a different angle, lie on the floor with your arms at your sides, feet off the floor, and your legs and knees bent at a 90-degree angle. Contract your abdominals and press your back into the floor, lifting your hips about 2 to 4 inches off the floor. Hold, then lower. Do 10 to 12 repetitions, two or three times a week.

10. Do crossover crunches. To work the muscles that define your waistline (the obliques), lie on your back with your knees bent and your feet flat on the floor. Place your right ankle on your left knee and your hands behind your head, elbows pointing out. Lifting your head and upper back off the floor, twist, and bring your left shoulder toward your right knee. Hold, then slowly lower. Do 10 to 12 repetitions, then repeat to the other side. Do two or three times a week.What an Opportunity! Seek out new ways to be active—investigate a mountain vacation that involves hiking, or start viewing a chore such as raking the leaves as a great workout.

All-Time Best Recipe
Readers told us again and again how great this smoothie is for curbing cravings.

Classic Smoothie Recipe

Mix the following ingredients in a blender until smooth. Feel free to experiment, adding a touch of vanilla, cinnamon, or your other favorite flavors to taste.
1 cup fat-free milk (or soy milk)
1/2 frozen banana or 1/2 cup frozen mango slices
1 teaspoon sugar
1 cup frozen fruit (We recommend strawberries, pineapple chunks, or blueberries.)Per shake (approximate): 220 cal, 1 g fat, 4 mg chol, 5 g fiber, 130 mg sodium

10 Smartest Ways to Slim Down

1. Eat breakfast, lunch, and dinner. Skipping meals can set you up for bingeing. Studies show that people who spread their food intake throughout the day eat fewer calories.

2. Pack snacks. Whether you're at the mall, in the car, or at work, keep yourself armed with healthy snacks to help you resist fat-and-calorie-laden temptations from vending machines and fast-food joints.

3. Team up. Enlisting the help of a partner or friend can boost your motivation and help you stay on track.

4. Start writing. Keeping a food or exercise log not only helps chart your progress, but it's also a great way to spot minor slips in your routine before they become major problems.

5. Compliment yourself. Treat you as you treat those you love. Focus on your successes, not failures—and give yourself a pat on the back each day.

6. Get moving. Whether you walk, run, bike, or swim, aerobic exercise is key to weight loss success. Work up to doing at least 45 minutes, 5 or more days a week.

7. Be a little selfish. You need to make time for yourself if you want to achieve your goal.

8. Have two helpings. Filling your plate with two kinds of vegetables, not just one, ups your nutritional intake and leaves less room on your plate for fatty foods.

9. Take one bite at a time. "Mindful eating," which involves concentrating on taste and sensation to make each mouthful an event, maximizes your food satisfaction and minimizes the odds of overeating.

10. Lift weights. Resistance training builds muscles, which boost the number of calories that your body burns throughout the day—making weight loss easier. Aim for two or three workouts a week.I Can Do It Instead of saying, "My weight loss efforts haven't worked before; they probably won't work now," tell yourself, "That's enough. I can do anything that I put my mind to." Create a new sound track in your head.

Keep Low-Cal Cooking Quick & Easy

Stock your kitchen with these low-fat, low-calorie staples, and eating right will be a cinch:
Fresh garlic
Butter-flavored cooking spray
Canned beans: Kidney, black, and navy are stellar fiber sources; rinse first to remove some of the sodium.
Fat-free chicken broth: Keep a can on hand to whip up an easy vegetable soup (add frozen veggies) or mashed potatoes so flavorful that you won't miss the butter.
Water-packed tuna
Grated low-fat cheese
Instant grain dishes: Think couscous, tabbouleh, even boil-in-bag rice.
Zesty spices: Chili powder, red-pepper flakes, and curry blends add salt-free zip to recipes. They're great as toppings for air-popped popcorn too.
Canned mandarin oranges: They're a creative addition to salads and simple desserts, especially when your fresh fruit supply runs low or is out of season.
A pack of pitas or tortillas: Use them as sandwich wraps, or cut them into wedges and bake to make your own low-fat chips.

10 Snacks Less Than 175 Calories

1. Half of a whole grain bagel: spread with jam or low-fat cream cheese

2. One almond, one date: Stuff the former into the latter for satisfying sweetness and nutty crunch.

3. Baby carrots: Eat a handful with a creamy dip (mix 1/4 cup salsa with 1/4 cup low-fat sour cream).

4. Whole wheat pretzels (1 1/2 oz): A bona fide snack food that's not junk food.

5. Banana: Portable, peelable, and around 100 calories.

6. Sweet potato: If you think of it only as a side dish to a meal, you're missing out on a great snack. Baked and cooled, it's a delicious alternative to fruit.

7. A cup of instant bean soup: Fiber-packed and filling—just add water!

8. Whole grain cereal: Low-fat, low-sugar choices such as Cheerios or Wheat Chex aren't just for breakfast. Slip 1/2 cup into a plastic bag to eat when you're on the go.

9. Low-fat string cheese (2 oz): The perking power of protein and the rich bite of cheese—without all that nasty fat.

10. Lions and tigers and bears: Oh my—animal crackers weigh in at only 12 calories each.

Cave In to a Chocolate Craving

You can say "yes!" to these chocolate cravings for less than 200 calories.

1. M&Ms (1 oz): A melt-in-your-mouth favorite, with only 140 calories

2. Haagen-Dazs chocolate sorbet (1/2 cup): Intense flavor at only 120 calories (and zero fat!).

3. Hershey's chocolate syrup (2 table-spoons): At 100 calories and no fat, it's a virtuous topping for fruit or angel food cake.

4. Chocolate truffle (1): Savoring the flavor of a small portion of the food you really crave can prevent you from pigging out on poor substitutes.

5. Chocolate mousse (1/2-cup serving): Prepare instant chocolate pudding with 1% milk, and fold in low-fat whipped topping.

6. Hot chocolate (1 cup): Make it yourself with fat-free milk and chocolate syrup, or just add water to an envelope of low-cal instant.

7. Chocolate tortilla roll-ups (1): Spray a large tortilla with butter-flavored cooking spray, and sprinkle with ground cinnamon, sugar, and cocoa. Cut into quarters. Roll each quarter from the pointed end around a thick-handled kitchen utensil, seal the overlap with egg white, and bake seam-down at 350°F for 10 minutes. Cool, and fill with low-fat vanilla yogurt.

8. Hershey's Kisses (7): This handful has a combined 175 calories.

9. Low-fat mocha latte (1 cup): Use chocolate-flavored coffee topped with 1% milk that you've whisked into a froth. Dust with real cocoa powder.

10. Low-fat chocolate chip cookies: Three of these traditional favorites are about 150 calories.

There's No Magic Number

Don't measure your success solely by the number on the scale. Your weight will naturally fluctuate by a couple of pounds some days. Give yourself a weight range of 5 to 10 pounds to allow for these changes. Use other methods, such as your clothes or tape measurements, to track your progress.

Seven Ways to Break Up Exercise Boredom

1. Change your venue. Bored to tears by your treadmill workout? Take a walk outside instead. Your after work routine has become too routine? Get up earlier. Changing where or when you exercise, even if you're doing the same activity, is a great way to change your outlook.

2. Find fun exercise. Investigate sports and hobbies that enhance your activity level. Backpacking, mountain biking, kayaking, even bowling can all burn calories—but they don't feel like workouts.

3. Act their age. Join the kids for a game of backyard touch football or tag. Capitalize on their infectious energy.

4. Make a date. Treat exercise as social time by pairing up with a friend or your spouse. By committing to someone else, you'll be less likely to skip your workout.

5. Count backwards. Ever notice how your trip back from a great destination seems shorter than your trip there? Apply that principle to exercise by counting reps backwards—from 10 to 1, instead of 1 to 10.

6. Lend a hand. Support causes such as breast cancer, AIDS, or multiple sclerosis by doing fund-raising walks, bike rides, or runs. Beyond the exercise, you'll feel good about what you're doing, as well as fortunate to have a healthy body to do it.

7. Gear up. Add a new twist to your routine with equipment such as a heart rate monitor or pedometer. Tracking your workouts with these types of devices keeps things interesting.One Slip Up Won't Stop Me If you've fallen off the weight loss wagon, stop feeling like a failure; focus on the challenge ahead. The sooner you climb back on, the sooner you'll see the results!

Don't Let Stress Make You Fat

Next time you've had a bad day at work or a fight with your spouse, or are just being pulled in too many directions, try one of these stress busters instead of raiding the fridge:

1. Get out in nature. The gentle swaying of windblown trees or the meandering of a stream can slow body rhythms that have built to a stress-induced peak.

2. Take the slow road. Hopping in the car to run errands may seem practical, but traffic's another stressor. Bike or walk whenever you can. If you must drive, don't jockey for position. Chill out in the right-hand lane.

3. Turn on the stereo. Soothing music has been shown to ease anxiety and lower blood pressure and heart rate, even under superstressful conditions.

4. Get up and dance. Besides being great exercise, it releases endorphins, your body's mood-elevating chemicals that help erase stress.

5. Savor silence. Even a total of 10 to 15 minutes of quiet time per day helps you eliminate the buzz in your brain and experience some serenity.

6. Laugh out loud! Humor can actually inoculate against anxiety: One study found that people who watched an episode of Seinfeld before tackling a stressful task didn't show the spikes in blood pressure and heart rate that their humorless study counterparts did.

There's Always Another Way Accept substitutions: If the late hour won't allow you to work out at the gym, don't give up on exercise that day. Take a walk around the neighborhood, pop in an exercise video, or do lunges around the kitchen as you cook dinner.

My New 'Do

2008-05-15T03:05:00.001-07:00

I got my hair done yesterday. As I've posted before I am working on growing my hair out but with my work schedule I don't have a lot of time to "style," so I got it cut into a style that is easy to maintain as well as style on not a lot of time. I also got it colored, so I went from "blah" blonde to a really pretty natural brown color with a reddish hue to it.

Today's Affirmations

2008-05-15T02:57:00.000-07:00

1. I am down 2" in my waist!
2. I am a much happier person!
3. I have cut my caffeine intake down to almost NOTHING!

Today's Affirmations

2008-05-14T01:02:00.000-07:00

1. I'm not "nuts" for giving up caffeine (my brother told me I was nuts for giving up caffeine yesterday)!
2. I am a much happier version of myself!
3. I'm going to work on a "work out" playlist for my IPod today!

Today's Affirmations and "Stuff"

2008-05-12T23:16:00.000-07:00

1. My confidence is skyrocketing!
2. I'm shrinking in all the places I want to be shrinking!
3. Water isn't soooo bad.
4. I'm feeling more "girly"!
5. Walking is great for my body!
6. I can hardly wait to see what my body looks like at the end of the 30 day challenge!

I've basically been letting myself go since I was in High School, but I was always trying to get the weight off I just always lost interest and stopped when I didn't see enough of a change fast enough. I was able to maintain a weight of around 163 pounds (give or take a few pounds) for several YEARS (I kid you not), but things really came to a head when I got hurt at work this past December and just was not able to do very many things because of my injury. I sustained a ligamental sprain and tore some ligaments in my left hand (I'm left handed) and was rendered basically usless for over a month. But because I was hurt at work my boss' had to find something for me to do so pretty much I spent a month doing basically nothing in a corner by myself. On a trip to my regular Dr. when they told me to step on the scale I weighed in at a total of 178 pounds. I remember myself saying out loud "That's depressing." It got worse when the nurse took my blood pressure and she proceeded to tell me that it was "just a tad high for someone your age." I pretty much sunk into yet another one of my emotional eating binges and pretty much stayed in that rut until my mom suggested that we add a second dog to our family (our first dog is 19 and pretty much all she did was sleep after we added Laci we pretty much got our dog back) and that I would have to take the dogs for at LEAST a 4 block walk on a daily basis to get them the exercise they need. Now we have Laci, I'm a much happier me and I'm back down to 164 pounds and I'm now in a size 9/10 or 7/8 pair of jeans depending upon brand.

I should really get a pair of 7/8's!

2008-05-11T07:09:00.000-07:00

There's toooooo much space between where my body ends and my jeans begin in my 9/10's! Thanks Shari for issuing this challenge!

On to my girliness quest....Not much to report really other than I feel "girly" in my new skinny clothes. I've even taken to wearing makeup to work again since I've found a foundation that will hold up to all the sweating that I do/will be doing at my job. I've found that I really like Almay's new TLC (Truly Lasting Color). It'll last my whole shift, it breaths, it's got a bunch of "good for your skin" ingredients, plus it has sunscreen in it too.

Now on to an overall feel good topic....While I was out shopping for my new "skinny" clothes the other day, my favorite store had these really neat necklaces up by the registers. Three little circles entertwined on a leather necklace. It turns out that these necklaces were specially made by a Minnesota artist for Maurices to sell and help in the fight against cancer. It makes me feel good to know that $2.50 from my $5.00 purchase is going to help find a cure for cancer. Just remember cancer can happen to anybody at anytime.

Today's Affirmations

2008-05-11T06:36:00.000-07:00

1. I am a much more confident person.
2. I am happy with the way I am now, but know that I am going to change.
3. I'm down a whole inch on my tummy!
4. I am getting a little bit better about eatting healthier and in moderation.

Here's a link for those looking to get a sexy flat stomach!

http://www.truthaboutabs.com/flat-sexy-stomach.html

Today's Affirmations and just some random stuff

2008-05-10T07:26:00.001-07:00

1. I feel more confident knowing I'm 4 pant sizes smaller.
2. I don't huff and puff near as much when I climb hills while I'm walking my dogs.
3. My bloggie friends are a great support system!

I checked out my blogging buddy Shari's blog this morning and I found this post (please click on the word post to go to the link). I'm just really happy that I have a pretty great support system out there in blogging land to keep me on the straight and narrow....So Thank You all! i'm not really all that comfortable in my transforming body yet and it feels good to now that there are others out there just like me.

Well the other day while I was out doing some clothes shopping (I finally have more than one pair of jeans that fit correctly!) I totally splurged and bought myself another pair of Maurices Sliver brand of jeans. The first pair I bought was $64 and this last pair that I bought were $69 and trust me they are worth every penny! I wore my new pair of Silver's to work last night and I felt much more confident in them nowing they fit in all the right places. I also bought a couple of shirts to add to my collection and can hardly wait for my next set of days off so I can wear them for more than a couple of hours.

On to 30 Day challenge stuff....I'm totally STOKED about the area's that I have already started slimming down in! You really have no idea at all! It's really a serious confidence booster to know that I can "squeeze" myself into a pair of 7/8 jeans and not totally cut off circulation to other parts of my body! This is seriously the smallest I've been inches wise in a VERY LONG time. I'm having hardly any trouble at all getting the inches to come off but I'm having a terrible time getting the weight to come off.

Have a great weekend everybody!

Jamie

Today's Affirmations

2008-05-09T07:24:00.000-07:00

1. I am a sexy, strong, confident woman!
2. My belly IS shrinking!
3. I will be a size SMALLER in no time!
4. I feel beautiful!

Jamie

Memorial Day a Little bit early

2008-05-08T22:37:00.001-07:00

Check out this link, it's pretty cool to see that patriotism isn't completely dead in our education system today.

http://www.greatdanepromilitary.com/Battle%20Hymn/index.htm

Challenge Update

2008-05-08T07:43:00.000-07:00

May 8th - 1/2" of Fat GONE!

I measured myself again today just for grins and giggles. I'm down 1/2" in both my waist and my hips. I'm down a whole inch in my bust area and both of my arms! So here are some updated challenge pictures. Sorry about the crappiness of the mirror.

Jamie

Today's Affirmations

2008-05-08T02:48:00.000-07:00

1. I will not focus so much on the scale.
2. I will continue to "melt" away pounds and inches.
3. I am a sexy, confident woman.
4. I will continue to drink a "ton" of water.

A shocking Revelation!

2008-05-07T23:48:00.000-07:00

I have been so focused on what the scale says recently that I have completely forgotten about losing inches. Yesterday, while I was out trying on jeans at my favorite store Maurices I learned the "hard" way that I have actually lost enough inches wise to be in a size 9/10 pair of jeans. I still don't like the way my hips/thighs/belly "buldge" all sit while I am wearing my 9/10's but I'm working on it.

Since bringing home Princess Laci in March I have gone from a size 13/14 pair of jeans down to a size 9/10 pair of jeans. I don't know how many of you out there have dogs or know someone who will let you borrow their dog but going for a walk with them for at the very least 25 minutes really does work "wonders" for slimming your lower half. Another thing that has helped me slim down my lower half is my job. I work in a place where I'm pretty much on my feet walking/moving around for 9 out of the 10 hours that I am there on the clock.

Jamie

Today's Affirmations

2008-05-07T04:46:00.000-07:00

1. I am going to be successful
2. I am a sexy confident woman
3. I am NOT a "delicate flower"
4. I can feel myself "melting"

Today's Affirmations

2008-05-05T08:49:00.000-07:00

1. Start tracking my steps.
2. I am "That Skinny Bitch!"
3. I am a lean mean fat losing machine!
4. I can "see" me in my skinny jeans!

30 Day Challenge part Duex

2008-05-05T08:41:00.000-07:00

So today I took my walking partner Laci out for a 20 minute walk and came back and raked up the back yard (where we have the dogs tied out) "gunk" into our garden for 20 minutes. I brought up the challenge on my other blog Bumps In The Road: A Country Girl Trapped In "Yuppie Hell" and one of my reader's suggested investing in a pedometer. I'm investing in one before my shift tonight at work. We have a big double tonight so there will be plenty of steps to be taken!

I worked out yesterday and today I'm paying for it. I think I'll work out again when I get home from work tomorrow morning again. I can hardly wait to see what I look like in 30 days!

I'm thinking of coloring my hair again. I'm not exactly sure what color I may want to go yet but my natural color has grown out so much from the last time that I colored that my hair looks a little bit weird. My "quest" to grow out my hair is well on it's way. It's got some movement to it now which is really exciting me!

Jamie

Flatten Your Belly

2008-05-04T07:54:00.000-07:00

41 super secrets to trim your tummy
By Linda Rao , Linda Rao is a freelance writer and frequent contributor to Prevention.

Intro

So you want to trim your middle. Time to hit the floor for a zillion crunches, right? Not so fast. Power crunching alone isn't necessarily the best--and certainly not the most enjoyable--way to flatten your belly. When we talked to dozens of people, just like you, who've toned their abs, we discovered their secrets include fun activities such as gardening, tennis, and dancing--with some crunches in between for good measure. Leading weight loss and fitness experts also suggest some simple lifestyle changes to provide you with a complete belly-flattening program.
So if you're sick of crunches--or not getting the results you want--read on for 41 surprising ways to get a belly worth baring this summer.

10 Habits That Will Shrink Your Middle

1. Calm down. Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle, says Jacob Seidell, PhD, of the National Institute of Public Health in Bilthoven, Netherlands. To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word "one" to yourself as you exhale. (If you get distracted, just bring your focus back to the word "one.") Practice this for 5 to 10 minutes once or twice a day.

2. Skip the alcohol. That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly, Dr. Seidell says.

3. Stop smoking. "It keeps me thin," proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers, says Dr. Seidell. (The stress hormone cortisol seems to be the culprit here too.) "When people stop smoking, the amount of abdominal fat actually decreases," he says.

4. Eat more fiber. Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), it also prevents constipation, which can cause your tummy to bulge, says Lawrence J. Cheskin, MD, a gastroenterologist and director of the Johns Hopkins Weight Management Center in Baltimore. To stay regular, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables; or try a fiber supplement such as Metamucil.

5. Drink up. For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse.

6. Keep bones strong. Osteoporosis can lead to fractured bones in your spine, causing you to slump. That shortens your abdominal cavity, giving your belly no place to go but out, says Willibald Nagler, MD, physiatrist in chief emeritus at the New York Hospital-Cornell Medical Center in New York City. If you're age 50 or over, be sure to get 1,200 mg of calcium every day from the foods you eat and/or from supplements. (If you're age 50 or younger, 1,000 mg a day is the ticket.)

7. Get your heart rate up. All the ab exercises in the world won't do a thing unless you get rid of the fat hiding your abdominal muscles. The best way is aerobic exercise for 45 to 60 minutes, five times a week. When Barbara Taylor, 50, of Pasadena, CA, started running, walking, or stairclimbing for about 1 hour, five days a week, she did more than just uncover her abs. She went from a size 16 to a size 4 and lost more than 60 pounds.

8. Tuck that tummy. Jeanette Friedman, 54, of Austin, TX, suggests imagining there's a "magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon it will come naturally--like breathing," she says. "Do it every chance you get. That's how habits start."

9. Hit the weights. That's what worked for Angela Susi, 50, of Vancouver, BC, who lost about 5 inches from her waist and plummeted from a size 12 to a size 3. “I was able to wear my first bikini in 20 years,” she says. "It was like a great unveiling! My abs are leaner, with more definition." For similar results, aim for two or three weight workouts a week.

10. Get a bonus ab workout. Stand as much as possible when doing weight-lifting exercises. That way your abs work too. "They help to balance and stabilize your body," says Tammy Strunk, an Emmaus, PA, fitness instructor. Concentrate on keeping your abs tight and maintaining good posture, but don't hold your breath.

Perfect Posture=Flat Tummy: 6 Tips

1. Stand up straight. Heeding Mom's advice can make you look 5 pounds thinner (and your abs flatter) instantly. To straighten up, imagine a string tugging you from the top of your head toward the ceiling.

2. Sit like a royal. Slumping accentuates your stomach. To improve your posture while sitting, start with your chair. If your chair seat is too high to let your feet touch the ground without slumping, find a footstool about 4 inches high to let you sit up straight. Or place a pillow at the small of your back to help bring you forward in your chair.

3. Strengthen your shoulders. Strong shoulders will prevent you from hunching forward. To target this area, try the overhead press. Start with dumbbells at shoulder height, feet firmly on the floor. Slowly press the dumbbells straight up until your arms are fully extended. Don't arch your back. Hold, and then lower.

4. Build your chest. Good posture is easier when you have strong upper body muscles. For the chest, do the bench press: Lie on an exercise bench with your knees bent, feet flat on the floor or on the bench. Hold dumbbells or a barbell at chest height with your hands slightly more than shoulder-width apart. Slowly press the weight straight up until your arms are fully extended, elbows almost locked. Hold, and then lower.

5. Work your mid-to upper back. These muscles are also important for good posture. The bent-over row exercise is a great way to strengthen them. To do it: Place your left knee and left hand on a flat bench or chair so your back is parallel to the floor. Holding a dumbbell in your right hand, start with your right arm directly under your shoulder and extended toward the floor. Bending your elbow so that it's pointing toward the ceiling, pull the dumbbell up until it touches your rib cage. Hold, and slowly lower. (The movement is like starting a power lawn mower, only slower and smoother.)

6. Target your lower back. To stand tall, you need to strengthen the muscles that support your spine. To do that, try this exercise: Lie on your stomach with a rolled towel under your forehead. Clasp your hands behind your waist and slowly lift your head and shoulders off the floor, pinching the shoulder blades together. Only go as far as comfortable. Hold, then release.

13 Activities That Will Slim Your Waistline

1. Make a tennis date. A few sets of backhands and forehands, and you'll feel it around your middle. "Every time you turn to make a stroke," says Dr. Nagler, "you strengthen the oblique muscles on either side of your abdomen."

2. Vacuum the house. Dust-free floors won't be the only benefit. Pushing the vacuum cleaner back and forth helps tighten your abs, says Dr. Nagler. Self-propelled models don't count!

3. Get out and garden. George DeVault, 56, of Emmaus, PA, attributes his flat stomach (he lost about 2 inches off his waist in a month!) to all the bending, lifting, pulling, pushing, and digging. The spinal twist and abdominal contractions while digging are a particularly good ab workout, Dr. Nagler adds.

4. Strike a pose. Chris Jensen, from Huntington Beach, CA, has been doing yoga daily for over 20 years. "I started it because I wanted to relax," she says. "But I also began noticing subtle changes, such as tightening and strengthening of my ab muscles, within four months."

5. Try Callanetics. Gale Maleskey, 53, of Emmaus, PA, swears by this program. It helped her maintain a 28-inch waist. "After just two weeks, I realized I was tightening up." Callanetics crunches resemble most others, but there's a subtle difference: A very slight, gentle pulsing motion keeps your ab muscles continuously contracted. Callanetics DVDs are available at amazon.com.

6. Go for a swim. "A vigorous crawl stroke is a wonderful way to tighten the abs," Dr. Nagler says. "Due to the fact that you have to breathe out forcefully underwater, your abdominal muscles contract even better. The reaching-forward and pulling-back strokes of the butterfly are great ab toners too."

7. Move those hips! Remember how much fun you had as a kid swiveling your hips inside a hula hoop? Turns out, this late-'50s fad is an excellent waist slimmer. The longer and more often you do it, the better the results.

8. Paddle off your paunch. Forty-five-year-old Erin Bethea from Akron, OH, attributes her lean tummy to kayaking. When you paddle, she explains, you twist your whole torso. The power comes from your abdominal muscles. "Using proper technique keeps your abs constantly moving," she says. And to sit erect and paddle a kayak properly, you need to keep your ab muscles taut--sometimes for several hours at a time!

9. Play a few holes. Swinging a golf club shapes up the oblique muscles on the sides of your abs, says Dr. Nagler. After 9 or 18 holes, that's a workout! (For an aerobic workout, skip the cart.)

10. Give boxing a whirl. Aerobic kick-boxing is more than just a great fat-burning, cardio workout. All those arm thrusts and high kicks firm abs too.

11. Do a little dance. Jeanette Friedman tells us that daily belly dancing has helped her maintain her svelte 24-inch waist for years and get back in shape after having two kids. "I started working my abs right in the hospital after my babies were born," she says. "It worked wonders!"
12. Sweep away flab. Your sidewalk or garage need a good sweeping? Grab a regular broom (not the push type) and go to it, advises Dr. Nagler. The back-and-forth motion is a great ab toner. And don't forget the dustpan: Bending over works your abs too, mostly when you exhale.

13. Discover "Pilates." This series of stretching-type exercises done on the floor and on special equipment has been used by dancers for decades. But now New Yorker Margaret Klugman, 55, (and hundreds of others including many celebrities) attribute their tight abs to this low-impact form of exercise. For a list of studios and instructors near you, contact the United States Pilates Associationat 888-484-8772. Or visit their Web site at http://www.pilates-studio.com/.

Ab-Toning Exercises

If you experience back pain with any of these exercises, stop and check with your doctor before continuing.

1. Tilt your pelvis. Lie on the floor, arms at your sides and knees bent, feet flat on the floor. Next, press your lower back to the floor so that your pelvis tilts upward. Maintain this tilt as you straighten your legs by slowly sliding your heels along the floor. Stop when you can no longer hold a full tilt position. Hold and count aloud to six. Bring one leg, then the other, back to the starting position, maintaining the pelvic tilt throughout. Hold the starting position for six more counts. Relax. Repeat 12 times.

The next two exercises trimmed nearly 4 inches off the waistline of Poughkeepsie, NY, resident Marion Alexandra Licchiello, 43.

2. Lie on the floor with your legs straight up in the air. Place an exercise ball between your knees. Next, do a slight pelvic tilt (see above) from the hips. Squeeze for 1 second and relax. Start with 10 repetitions and work up to an amount where you feel fatigued.

3. Start in the same position as the previous exercise, with the ball between bent knees. Lift your hips off the floor so your knees move toward your chest. Squeeze for 1 second and then relax. Start with 10 repetitions and work up to an amount where you feel fatigued.
In addition to strength training, Angela Susi attributes her flat stomach to the following two moves.

4. Lie on the floor, face down, and support your upper body on your elbows, forearms, and hands. Slowly lift the rest of your body off the floor until you're on your toes. Keeping your body straight, hold for as long as is comfortable, then slowly lower and relax. Repeat as many times as possible until fatigued.

5. Lie on your left side, supporting your upper body on your left elbow, forearm, and hand. Your elbow should be directly under your shoulder. Slowly lift the rest of your body off the floor, so all that's touching is your forearm and feet. (Use the other arm to balance. For an advanced move, hold that arm straight up in the air.) Keep your body as straight as possible for maximum effect. Hold as long as is comfortable or until you can no longer maintain good form. Then slowly lower and relax. Repeat on the other side. Do as many times as possible until fatigued.

Here's a favorite from Virginia Markstein, 30, of Birmingham, AL, who also works on reducing her waistline by using an exercise ball.

6. Play catch. Get into a crunch position--lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you--first to your left side so you have to twist and reach to catch it, and then to your right. Do as many times as is comfortable, and try to increase the number each week.

7. Work against gravity. Using an L-seat at the gym to do hanging leg lifts is one of the best exercises for your midsection. You're using the weight of your own legs against gravity. To do it: Support yourself on an L-seat with your forearms, legs hanging straight. Using your midsection muscles, slowly pull your knees up toward your chest and then lower. Keep your back against the seat, and don't swing your legs. For a more advanced move, keep your legs straight as you lift them.

8. Do it at home. Here's a variation of the previous exercise that doesn't require gym equipment: Sit up straight in a firm, armless chair. Place your hands on the sides of the chair in front of your hips. Tightening your abs and supporting yourself with your hands, slowly pull your knees up toward your chest. Keep your lower back against the chair back. Hold and then slowly lower.

4 Back Friendly Moves

For Nancy Moffett, 62, of Coopersburg, PA, back pain actually had a good side. When she started doing the exercises prescribed by a physical therapist to heal her back, as a bonus, her abs got firmer. Here's her workout:

1) Lie on the floor with an exercise ball (about 53 inches around) resting under your right heel. Bending your right knee, roll the ball as close to your buttocks as is comfortable while keeping your lower back on the floor. Hold 5 seconds. Return to the starting position and repeat for a total of 10 repetitions. Repeat on the left side.

2) Lie on the floor in the same position as above, with both heels resting on the ball. Bending both knees, roll the ball as close to your buttocks as is comfortable while keeping your lower back on the floor. Hold 5 seconds. Return to the starting position. Do 10 repetitions.

3) Kneeling on the floor, place your chest on an exercise ball and put your hands on the floor in front of it. Your hands should be directly below your shoulders. Slowly raise your right arm and left leg. Squeeze your buttocks as you lift, and aim to get your arm and leg in line with your spine. Don't lift your head or arch your back. Hold, and then slowly lower. Repeat with the opposite arm and leg. Do 10 times.

4) Lie on your back with your knees bent and your feet flat on the floor. Place an exercise ball (66 inches around) on your abdomen and hold it with both hands. Use your hands to roll the ball to the top of your knees. Tuck your chin toward your chest and lift your head and shoulders off the floor. Lower to the starting position. Repeat. Exhale as you lift, and inhale as you lower the ball. Work up to 20 repetitions.

Everyday Aerobics

2008-05-04T07:33:00.000-07:00

Learn to burn calories and shrink your waistline--the easy way.
By Selene Yeager , Selene Yeager is a health journalist and author/coauthor of more than two dozen book titles.

For the biggest body-shaping benefits, you can't beat strength training. But to boost your weekly calorie burn even more--and lose fat faster--add a little aerobic exercise.
Before you shake your head and say, "Not for me," consider that the ideas of what constitutes "aerobic" exercise have come a long way. Gone are the days of having to squeeze into a pair of Lycra tights and sweat up a storm in an exercise class (unless you want to!). You can get all the aerobic benefits you need from everyday activities like walking or even gardening.

Once you start adding some cardiovascular exercise into your routine, you'll find that a little goes a long way. If you do nothing more than take two brisk 10- to 15-minute walks a day, you can drop one or two dress sizes over the course of a year--even without dieting. Some researchers also believe that aerobic exercise specifically targets the layer of fat in your abdominal area, which is good news for stubborn belly bulges.

What's more, the benefits of aerobic exercise extend well beyond a shrinking waistline. Exercise burns calories, and study after study shows that the more calories you burn, the less likely you are to get cardiovascular disease, stroke, diabetes, depression, Alzheimer's disease, and even certain cancers.

Do What You Love

The most important part of your aerobic routine is to do something you love. Remember, you're going to be doing this a couple of times a week. If it's an activity you hate, you'll get frustrated or bored and quit. The exercise you choose should be something you find enjoyable and that fits conveniently into your life.

The best way to beat boredom is variety. Having a selection of workouts to choose from keeps you--and your body--from feeling burned out. And there's never been a better time to put variety in your workout routine. The biggest trends in fitness tapes, classes, and clubs these days is to offer routines that combine great music, new moves, and sport-specific workouts that are more fun and functional than old-fashioned aerobics.

Consider classes that combine indoor cycling and yoga, tai chi and strength training, kickboxing and stretching. Or try your hand at a fun, new dance, such as belly dancing, line dancing, or swing. Check the local activity calendar in your local paper for classes starting up in your area.

Not the group-exercising type? Try a new active hobby, such as swimming, hiking your local nature trails, or playing golf or tennis.

Stay Motivated, Stay Safe

Whether you're hiking, biking, or inline skating, there are steps you can take to make your exercise more enjoyable, so you stay motivated, avoid injury, and keep coming back. Here are a few tips for healthy aerobic activity.

Warm up to it. A good 5-minute warmup helps you burn more calories and avoid injury. By starting your activity slowly, you increase your core body temperature, which leads to more efficient calorie-burning. You warm your muscles, so they can stretch and contract more fully and quickly and you can exercise more vigorously. A warmup increases bloodflow and speeds your metabolism, so you're less likely to have fatigue-causing lactic acid build up in your muscles. It will also help you burn glucose and fatty acids for energy--the fuel of choice when you want to lose weight.

Dress for success. Comfortable, breathable, supportive clothes are key to exercise success.
Foremost is proper footwear, because if your feet hurt, you hurt. For the best results, go to your local athletic footwear store and get your feet sized and fit for a pair of shoes with the right cushioning and support for your activity.
Also consider investing in a supportive sports bra to eliminate uncomfortable bouncing; wear light, cool clothing in the heat; and wear removable layers when there's a chill in the air.

Move to the music. Though you shouldn't wear headphones while exercising out in the street (they prevent you from hearing important sounds like oncoming cars and dogs), listening to music while on a stationary bike or treadmill can boost your calorie burn. Studies show that people who listen to fast-tempo music exercise longer before fatiguing. Even better, they feel as though the exercise is easier even when the intensity is the same. Try exercising to African or Cuban dance music, which provide a good steady beat.

Join friends and family. Research shows that the single most important factor for sticking with an exercise program for the first year is having the support of friends and family.
You're even more likely to succeed if you have a friend or family member working out with you. Make walking dates after work to de-stress with your girlfriends, plan family day hikes on the weekends, ask your husband to strength train with you. You'll grow closer as you get fit together.

Gain without pain. Exercise can be challenging, but it should never be painful. A good routine will leave you feeling as though you've accomplished something when you're done, but won't leave you feeling exhausted.
If you experience pain in your muscles or joints, stop. Give yourself a few days to recover, and ease back into it. If it still hurts next time out, see your doctor and try an alternative exercise. There's an activity to suit everyone's physical needs.

Move More to Lose More

To lose about a pound a week, you need to burn about 250 calories a day, while also trimming about the same amount of calories from your daily diet. Burn a little more, and you'll lose a little more. The chart below shows how many calories you can blast away (based on a 140-pound woman) just by enjoying everyday activities.

30 Day Challenge

2008-05-04T06:34:00.000-07:00

I've gotten a little bit behind on my part with the 30 day clothing challenge exercise wise. Walking wise I'm right up there....I work at a place where we are kept on our toes and moving pretty much all night and with the exception of our 3 breaks that total out to 30 minutes I am on my feet and moving at a pretty moderate pace for 9 of the 10 hours that I am there. I fell off of the "no caffeine" wagon last night and had a pepsi and a snickers bar. I took both of my dogs out for a 25 minute walk this morning and we're all feeling pretty good right now.

Today's Affirmations:

1. I will get back into my 9/10 size jeans
2. I won't take what the scale says to heart
3. I will drink more water
4. I will start working out more
5. I will start walking more

Prevention's Health Tracker

2008-04-30T03:35:00.000-07:00

I have signed up for Prevention magazine's health tracker on their webpage. So far from what I've input into the assesment I'm learning that I have a LONG road ahead of me. I'm up for the challenge I just need a support system to keep me motivated.

Yesterday....

2008-04-30T02:50:00.000-07:00

I was reading a weight loss book that I had purchased a couple of years ago and was reading the chapter on walking. After I got done reading the chapter I decided that I was going to try and walk at least once a day. Not only is it good for me but it also helps tone your lower half in the process. After I made my decision I took my walking partner (my dog Laci) out for an afternoon walk. We walked for a good 25 minutes and when I came home and put the information into the "Walking Calculator" on Prevention magazine's webpage and found that I had burned 98.18 calories in just a short 25 minute time frame.

That's Laci in the photo. She likes to sleep flat on her back with her legs straight up in the air. She's a weird one but we love her anyway.

The 30 day challenge

2008-04-30T01:18:00.000-07:00

As I have posted prior I am participating in Shari's 30 day clothing challenge. The article of clothing that I am using for the challenge is my favorite pair of 9/10 jeans from my favorite store of all time, Maurices (they sell there jeans in a weird size run kinda way cause according to the lady at the store that I shop at the jeans are made to stretch/give hence the way their brand of jeans are sized). Currently, I can get into them but they do not sit or fit right on my body yet. The area's that I am going to be working on primarily during the challenge are my "belly buldge," my hips and my thighs. So please wish me luck in the challenge. I can hardly wait to see what I look like at the end!

Jamie

Today's Affirmations

2008-04-29T09:08:00.000-07:00

I'm a good blogger!
I will not be angry with what the scale reads!
I will fit comfortably in my size 9/10 jeans in 30 days!

Shari I am in the process of getting pix to e-mail to you for the challenge.

10 Lessons Fitness Teaches You About Life

2008-04-29T09:00:00.000-07:00

I found this article on fitnesscure.com and I thought that I would share it with everybody!

10 Lessons Fitness Teaches you about LIFE
Posted by Maria Kang on October 23rd, 2006

#1 No Good Pain, No Good Gain

In order to achieve results, you have to put your muscles under uncomfortable circumstances. You have to have the body and mind power to push yourself past the limits of comfort and to a place where you felt it was not possible to achieve. During periods of discomfort, your body will have to adapt to the new stress you are putting upon it.
Your body could react by losing body fat for energy, or gaining muscle for strength. At the same time, your body might negatively react by tearing a ligament, so be sure that you understand the difference between good and bad pain. Similarly, in life, you must also put yourself under circumstances that cause you to become fearful, unstable, and unpredictable.
These circumstances will challenge your mind to gain the survival tools necessary to adapt to this new environment it’s forced to live in. If you want to grow and develop, you have to take risks, and see how your body, your mind and your spirit adapts to the changes you are placing upon it.

#2 If You Want To Change, Something Has To Change

If you want to achieve great things in fitness, then you have to change your habits. Changing your habits is one of the hardest things to overcome because it is the bread and butter of who you are. But in order to create results, you have to identify the habits holding you back from achieving your goals, and change them.
While the hardest thing to do is identify the problem; the second hardest thing to do is create an action plan that prohibits you from repeating the pattern, over and over again. Just like in life, there are things that we want to achieve, such as saving more money, being kinder to others, or being less angry, but in order to change, something has to change.
So find what triggers your bad habits, and then create a different action to change them.

#3 Every Day Is A New Battle

It doesn’t matter how much you lifted yesterday, or if you did cardio everyday last week. It doesn’t even matter if you were Mr. Olympia, or just completed your best exercise set five minutes ago?what are you going to do right now to change your life, to progress you even further, to where you want to be in the future?
Every day we begin our day with specific short term goals, and every night we go to sleep having completed, or not completed that goal. But every day, is a new day, and the cycle continues. In life, we have to constantly remind ourselves that this cycle will not end until the day we die.
We have to constantly struggle to be better than we were yesterday, to test and overcome the limits of our body, mind and spirit is what creates a true champion of life.

#4 Get To The Core Of The Matter

Our body is a mobile, fluid, flexible machine that is held together through balance from the core muscles: your lower back and abdominal regions. In order to gain true strength, you must not avoid the strengthening and conditioning of this stabilization area. Bad posture creates muscle imbalances, which therefore places more stress on the core.
A common example is the lower back region, an area where most people will experience some pain in their lifetime. For many, the lower back is stressed due to increasing weight in the frontal plane; whether it is forward shoulders from continued slouching or belly fat that weighs down the front part of your body adding additional stress on that lower back.
As a result, our core becomes stressed due to this muscle imbalance. In life, most of your behavior and habits can be traced back to your brain and how you mentally perceive a problem or situation.
In order to change things in your life, you must get to the core of the problem: you must figure out why you do the things you do, and where it stemmed from, because if you don’t, it will reoccur again, and again, and again?until you find the reasons behind your behavior.

#5 Nothing Great Comes Without Sacrifice

Let’s face it. Even though becoming a healthier person is obviously a very good endeavor to shoot for, it is definitely a challenge to stay focused, determined, persistent and consistent. There are going to be times when you have to choose between two equally important things and you have to choose fitness.
There are going to be temptations to eat bad, drink, skip workouts, not workout as hard, etc. However, if you want to realize your fitness goal, you have to make these necessary sacrifices. The amount of what you are willing to sacrifice is what will determine how successful you will become. At the same time, while these sacrifices sound harsh, the good part is: is that the more you make fitness a successful habit, the less ‘perceived’ sacrifices you will have to make.
In life, everything comes with a sacrifice. If you want to change your life to get to higher goal, then expect sacrifice to be part of the game plan. Be prepared that the road to your destination will not be easy, and understand that nothing great occurs without sacrifice.

#6 Rejoice In Your Uniqueness

In order to win at this Fitness Game, you have to learn the rules and create your own Game Plan. You have to understand nutrition, exercise, supplementation etc. Now that you understand the time tested rules of what your body can and cannot do, now its time to make the plan work for you.
While workout programs and popular diets in magazines and books or helpful, they may or may not work for you for a variety of reasons. Your body’s ability to respond to these programs will be dependent on your age, ethnicity, sex, metabolism, past injuries, and muscle imbalances. So it’s up to you, to play with the different tools you’ve been given, and shape it to fit who you uniquely are.
Just like in life, while other people can succeed in achieving your similar professional or personal goals by doing a certain thing, it does not guarantee that it will work for you. You have to understand your different options first, then create a unique program, tailored to your strengths and weaknesses, and then follow it.

#7 If There Is A Will, There Is A Way

If you want to live to see your grandchildren, you will do it. If you want to win your first local competition, you will do it. If you want to finish a triathlon best in your class, you will do it. If you want to do anything, you have to find the will, or the reason, why you want to set that goal.
Once you are able to process these emotional reasons why you need to make a change in your life, or achieve that goal, then you found the key that will make you succeed. Finding your will, or identifying the emotional reason why you want to complete something is what separates the winners from the losers.
This emotional will is what will keep you strong when times are tough: when you don’t want to work out, when you want to eat bad, when you want to give up?this emotional will is what will give you the strength to build mental and physical toughness, because this emotional will is the spiritual element that will guide you when there is no light at the end of your tunnel.
One of the hardest things to do is truly identify when you are goal setting, the true reasons why you need to complete that goal: instead of asking yourself why you want to do this, ask yourself why you need to do this. Just like in life, if you are able to find the deep rooted, emotional reasons why completing your personal goal is important to you: then you are going to find every way possible, to achieve the goal you set yourself out to overcome.

#8 Your Number One Competitor Is Yourself

While we all want to be the fittest person in the gym, or the fastest marathon runner or the strongest person in the world, the only real competitor you have, is you. Your genetic capabilities and your environment will determine how far you can go.
These limitations challenge us to use the tools God has presented us with, and challenge ourselves to see how we can change the evolutionary course of our genes. While competition with others brings out the competitive animals in us, we must ask: what if there was no competition? What if it was just you? By focusing on you, you are able to bring out the best in what you have to offer and achieve.
In life, by focusing on your own personal development, every step of the competition, you are able to tackle problems and challenges because you understand yourself. By focusing on you as your prime competitor, you are able to test your personal limits and focus on your gifts as a competitor of not just fitness, but of life.

#9 Keep A Journal

If you want to make sure that you are doing everything correctly to win your fitness goal, you should document your food, your activity, even your emotions, so that you can always retrace when you did your best. This journal is not only handy to research when you ate or exercised the best, it can also help you understand when you did your worst, and why you did your worst.
While we would all like to have awesome memories, the fact is, is that sometimes we forget. Sometimes the habits or actions we create become second nature to us, so much so, that we don’t realize that it has become negative. In life you should also keep a journal.
This journal allows you to not only document your emotions and see how you process them, but also help you reminisce and reflect on the powerful emotions underlying what made you successful, or happy, during different periods in your life. By personal reflection, you find resolution in things you’ve done wrong, and restoration in things you do right.

#10 Create A Successful Environment

Sure it would be wonderful to have all your healthy meals cooked for you, and your home gym fully equipped with the latest and greatest fitness equipment, but only few can afford such luxuries. But in order to achieve success, you have to perceive success; your environment around you should scream success.
Create an environment that spurs your goal: have your food journal everywhere you go, don’t buy bad foods, place your favorite fitness model on your fridge, write encouraging quotes everywhere, hang around healthy people, join a recreational sport, walk up the stairs, park really far etc. Create an environment that helps you become successful.
In life, if you want to achieve anything great, create an environment where you don’t have to fiercely battle every day, because lets face it, it gets tiring to face temptation in the eye every day. Be in the company of people with similar professional, physical and personal goals.
Be in an environment that appears controlled, whether it is keeping a clean house, or fixing your bed every morning; create a mind frame that is positive and optimistic, a mind that can believe it can achieve greatness through hope and faith. Create a successful environment that loves you, so that you can love it and live in it, successfully in return.

Motivation

2008-04-29T08:51:00.001-07:00

Trust only movement. Life happens at the level of events, not of words. Trust movement. - Alfred Adler

Fitness Motivation:
If you are moving - something is going to change.
It’s physics y’all!
If you are challenged mentally, spiritually or physically by a person, place or thing…
EXPECT yourself to change because of the challenge.
You will change the way you think of yourself - and the way you think of the ‘thing’ that challenges you.
When you are moving ….when you are challenged…
YOU ARE CHANGING.
You can change the direction of your future by a single moment…
You can change the opportunities you see by a single thought…
You can change the body you have by a single decision…
MOVE!
MOVE TODAY!
And TRUST in that MOVEMENT>>>
For movement is what causes change.

And change is what causes progression.

Redeeming myself

2008-04-28T08:38:00.000-07:00

So I've already confessed to being a "bad" blogger. But on the upside I haven't had a drop of caffeine in anyway, shape, or form for over two weeks! My size 14 jeans are way TOO BIG! They were a little snug when I started my weight loss journey and now I SWIM in them! My 13/14 are too big also. So right now I think I'm in a 11/12, so I guess I'm going to have to go out and get me a pair of jeans that ACTUALLY fit! I have yet again fallen off of the wagon. But like last time I'm not going to beat myself up over it. I'm just going to dust myself off and carry on!

Shari has posted a clothing challenge on her blog "Becoming Fit At 50". I've decided that I am going to try it and see if I can get my 9/10 jeans to fit a little more "comfortably." I can get into them but it's a little bit snug in certain area's....Area's that I already know I needed to work on. The challenge itself is 30 days. It starts on May 1. Please check out Shari's blog if you are interested in particpating.

Motivation

2008-04-28T07:54:00.000-07:00

You miss 100 percent of the shots you never take. –Wayne Gretzky

Fitness Motivation:

Go ahead - try it.

Shoot for a solid, fat free, exercise regimented day…

Shoot for a size 4 jeans or a bright bikini this summer…

Take a shot at being the best version of yourself…

Most people are too scared to try -

Most can’t even fathom being anything but who they are now..

Are you taking the shots?

Are you taking risks?

Are you trying, over and over again….even if you miss?

The higher the ratio, the higher the possibilities…

As you keep performing and fine tuning your mind, body and spirit -

That ratio will change.

And so will you.

I've been a bad blogger!

2008-04-28T07:40:00.000-07:00

I'm sorry I haven't been posting on here as often as I should. I've been pretty busy lately and now I'm pretty much afraid to step on the scale knowing how "bad" I've been lately.

Today's Affirmations:

I will be a good blogger!
I WILL kick my caffeine habit!
I will get my "emotional" eating under control!
My size 14 jeans are TOO BIG! YEAH ME!
I'm going to start walking more!

How to lose weight without dieting

2008-04-16T06:20:00.000-07:00

Instructions
Difficulty: Moderately Easy
Step 1:Decrease your caloric intake. Your body burns calories every day, all day, just by being alive. If you eat fewer calories than your body burns, you will lose weight without having to feel like you are dieting. You need to be sure that you eat enough calories so that you don't go into "starvation" mode.

Step 2:Eat frequently and consume small portions. You need to eat regularly in order to keep your body burning calories. Your metabolism will slow down if your body isn't given food. Eating breakfast within an hour of getting up in the morning will help get your body's metabolism going.
Step 3:Walk. Walking is the best exercise you can give your body. It gets you moving and isn't too intense. If you aren't in very good shape, you need to start slow. Make sure that you dedicate some time each day to getting out and walking. It doesn't have to be for very long, but it has to happen. Adding exercise to your daily routine will help you lose weight without putting yourself on a diet.

Step 4:Mix up your exercise. Add variety to your exercise regimen. That way you won't get bored and want to quit. Taking classes at the local recreation center or a gym is a great way to see what sort of classes are out there.

Step 5:Take a ride. Get on a bike and tour the streets of your neighborhood or local park. Riding a bike is great exercise and is a good way to see things. Get a friend to join you and share in the adventure.

Step 6:Re-evaluate your reward system. If something good happens and you always reward yourself with food, change your rewards to non-food items. Treating yourself to a pedicure or a night at the movies for a job well done is a better reward than some cookies or ice cream.

Step 7:Start a new hobby. People tend to eat when they are bored. If you don't let yourself get bored, your desire to eat may decrease. If you start a hobby, such as knitting, your hands will be tied up so that you can't mindlessly snack. Other hobbies, such as playing tennis, will keep your body active and your mind stimulated.

Building a Healthy Body Image

2008-04-16T06:06:00.000-07:00

Feel Great About Your Size And Shape With These Tips

Building a healthy body image means you'll be confidence in your appearance, no matter what your size and shape. Here's 5 ways to build a healthy body image.
Building a healthy body image takes practice, time, and patience – but before you know it you'll be setting amazing but attainable goals and taking exciting risks! Here's how to build a healthy body image and be confident in your size and shape.
Building a Healthy Body Image: At War With Our Bodies
The textbook definition of body image is: the inner perception of physical appearance, or size and shape. When you've built a healthy body image you feel good about yourself no matter how you look.
A more well-rounded definition of healthy body image is: how we perceive our bodies to fit (or not fit) the expectations of our culture and ourselves. It's all about what we "should" look like and how slim we "should" be. We learn to be at war with our bodies, fighting them to be thin, flawless, smooth, unblemished, and perfect. This is where unhealthy or bad body image comes in, and why it's important to build a healthy body image.
Building a Healthy Body Image: How Bad Body Image is Created
To build a healthy body image, you need to know how a bad body image is formed. A bad body image is built in part by our experiences with other people. Parents, teachers, siblings, spouses, children, family, and friends can influence bad body image with a look – not to mention comments about our weight or various body parts. Bad body image is influenced by the pictures we see in magazines and on tv. We constantly compare ourselves to flawless models, and we come up short every time. Building a healthy body image is crucial to a healthy, happy life.
A bad body image can develop into body dysmorphic disorder, which is a psychological condition. This is another reason to build a healthy body image.
Building a Healthy Body Image: Women Versus Men
Women are literally more in touch with their and other people's bodies than men are, which often develops into bad body image. We may be more sensitive to our physical selves because our daily lives are more focused on bodily functions – ours and other people's – than men's. We get our periods, ovulate, get pregnant, and give birth. Men don't really notice their bodies the same way. This could set the stage for a bad body image. Building a healthy body image involves accepting our whole bodies.
Women are more likely to take care of the natural functions of kids (the contents of diapers, potty training, vomit, snot, blood, and whatever else oozes out of their bodies). Women are also more likely to be nurses, home care givers, and other professions that involve taking care of ill or elderly people. Again, this could be the start of a bad body image. Building a healthy body image is about taking care of and honoring our own bodies.
Builidng a Healthy Body Image: Accepting Your Size and Shape
Many women have a distorted image of their bodies, or bad body image. Specifically, we think we're fatter and uglier than we really are - which could develop into fear of intimacy. We tend to focus on what we don't like about our bodies and selves, which is the basis for a bad body image. Other people don't see what we see; they're usually less critical of our bodies than we are.
Building a healthy body image is about focusing on what we like about our size and shape - even if we're not perfect.
5 Ways to Build a Healthy Body Image
Different people will find different tips helpful when it comes to building a healthy body image.
1. Focus on your strengths and positive qualities.To gain confidence in your appearance, notice what you love about your body! Building a healthy body images means dwelling on your strengths.
2. If your friends or family comment on your flaws, consider limiting the amount of time you spend with them. Boosting a bad body image includes looking out for your best interests.
3. Figure out who you are and what you want out of life! What are your dreams, passions, and goals? Concentrate your, and worry less about your body image. This, ironically, will help build a healthy body image.
4. Get healthy. Move your body around, learn how hunger works, try new physical activities. Enjoy the confidence movement and fresh air brings! Building a healthy body image is about being strong and active.
5. Learn to be comfortable – and fearless! – when you're naked. Building a healthy body image means enjoying your nudity.

How to Lose Weight Without Dieting

2008-04-16T05:59:00.000-07:00

32 Easy and Effective Weight Loss Tips

Weight loss programs and fitness regimens aren't for everyone. These easy & inexpensive weight loss tips double as permanent weight loss strategies.
There are millions of diets available and not all of them work for everyone -- so it's smart to find the weight loss plan that works for you. You can choose from low cholesterol, high protein, Dr. Atkins, low fat, vegan, zone diet, low carb, low glycemic index diet, diet supplements, diet meals, Mediterranean diets, or adult weight loss camps. Or, you can lose weight without dieting.
To find what works for you, you may need to experiment with different lifestyles, foods, and weight loss strategies (unless you're lucky enough to be successful on the first try). Figuring out the best weight loss plan could involve Jenny Craig, Weight Watchers or LA Weight Loss - or it could be adult weight loss camps or weight loss surgery. Losing weight permanently depends on your personality and lifestyle.
It may help to learn how hunger works and why it's important to nurture a healthy body image.

How to Lose Weight Without Dieting: 32 Easy & Effective Weight Loss Tips
1. Get a support group or diet buddy.
2. Drink lots of water.
3. Focus on what you did well today! Building your self-esteem helps you lose weight without dieting.
4. Skip the mayo, salad dressing, and other high fat condiments.
5. "Exercise" every day - including short walks or a series of stretches.
6. Eat small, regular meals. Enjoy it when other people compliment you!
7. Limit yourself to half a dessert or just a few bites. When you lose wieght without dieting, you don't have to deny yourself.
8. Stop eating after a handful of potato chips or peanuts.
9. Find an exercise pal – one to work out, walk, or go to yoga class with.
10. Quit any exercise you hate or have to force yourself to do.
11. Nurture your body with bubble baths, massages, lotions, and sensual touches.
12. Hire a personal trainer. He or she might be the motivation you need to lose weight without dieting.
13. Keep a weight loss and/or food journal.
14. Eat snack-size portions between meals.
15. Avoid diet pills or diet shakes. Losing weight without dieting means sticking to a normal eating plan.
16. Enjoy other people's successes and achievements.
17. Never criticize your body, behavior, or thoughts. Keep a healthy self-regard when you're losing weight without dieting.
18. Eat home-cooked meals and snacks (not take-out) as often as possible.
19. Focus on "slow but sure": lose a pound a week. When you're losing weight without dieting, it's best to go slow.
20. Only eat when you're physically hungry, not when you're sad or angry.
21. Get enough sleep, at least 7 or 8 solid hours.
22. Deal with any food issues or eating disorders you struggle with.
23. Love and appreciate your body no matter what weight you are. When you're losing weight without dieting, you need to accept yourself at all sizes.
24. Do what you love: watch movies, garden, talk on the phone, play games, read.
25. Enjoy fiber (bran muffins, cereal, prunes, pears, raspberries, etc). When you lose weight without dieting, you need to learn to like nutritious foods.
26. Allow yourself to indulge in savoury or sweet snacks occasionally.
27. Eat less sugar. Eating half the amount you usually do will help you lose weight without dieting.
28. Avoid white rice, white bread, white pasta (try the brown versions).
29. Surround yourself with people who love and support you. Be honest that you're losing weight without dieting.
30. Let go of past mistakes, failures, guilt, and shame.
31. Deal with any food issues or eating disorders you struggle with. When you're losing weight without dieting, you need to be free from emotional eating.
32. Enjoy being naked without being nervous. The more comfortable you are with your body, the more you honor it. If you respect and accept your body, you may lose weight naturally.

Tomorrow...

2008-04-16T05:45:00.000-07:00

I've caved and tomorrow I am going out and getting a full one hour message at the place uptown. I can hardly wait! It's something that I've never done before and I'm hoping it will losen me up a little bit for when I go back to work on Friday.

In other news I'm also in the process of growing my hair out. I went from really short (think Allysa Millano short) in December to my sides are almost down to the bottom of my ears. I'll try and get pictures up shortly, too.

My newest addiction....my new heeled sandles. I don't know what it is about them, but I just love wearing them. I feel really good in them and they go with just about everything that I currently have in my closet. Speaking of closets....I can hardly wait until I can start buying clothes in smaller sizes!

I galdarn gone and done it

2008-04-16T05:15:00.000-07:00

I've fallen off the wagon yet again! I was good all through my vacation and even for the first couple days after I got home. But yesterday was absolutely TERRIBLE! I gave in to my cravings for fried chicken and Subway. I'm not going to beat myself up too badly about it though. I am on the road to a new me. I can feel it, I'm just having a little trouble believing it cause I'm not physically seeing any changes.

So here are today's affirmations:

1. I believe that I'm on the road to change.
2. I WILL lose weight without dieting.
3. I haven't had a can of caffineated soda since Sunday.
4. I'm not going to give in to my craving's near as easy from now on.
5. I want to have flatter abs.
6. I can finally start visualizing what I'll look like in my size 6 jeans!

I was just thinking....

2008-04-16T05:01:00.000-07:00

Where did our society go wrong? When did it become a "quest" to be the skinniest person? When did it become all about size zero's and eating disorders? Why can't we just love ourselves for who we are? Well I know the answer to that last question....Cause the media says that in order to be "cool" you've gotta look undernourished. That's just NOT healthy! I don't feel the need to be a size zero but I do feel the need to lose some weight so that I can live a healthier life.

Lose Weight Without Dieting

2008-04-14T06:39:00.000-07:00

By Selene Yeager, Prevention
Many people struggling with their weight are what Stephen P. Gullo, Ph.D., a prominent weight loss expert in New York City, calls food therapists—people who use food to deal with stress and the problems of life.

"They have developed a one-word response to any and all problems: Eat!" says Dr. Gullo, author of Thin Tastes Better (Carol Southern Books, 1995).

It's not surprising that so many people use food as a tranquilizer, says Dori Winchell, Ph.D., a psychologist in private practice specializing in eating disorders in Encinitas, CA. "From the time you're a baby through childhood, whenever you're unhappy, someone soothes you with a cookie. We've been pairing emotions with eating for so long that it's little wonder we know anything else." What's more, admits Dr. Winchell, food works. "Food can create soothing changes in brain chemistry, and even the simple act of chewing will increase endorphins and ease your pain."

To top it off, the stress you feel when you're upset actually makes you feel hungry and creates body fat. Chronic stress from deadline pressures at work to painful baggage from your past triggers your body to increase the production of cortisol, the hormone that encourages fat storage, particularly around the belly. Your body also pumps increased adrenaline into your bloodstream, which makes your pancreas churn out insulin. That leads to incessant hunger, explains Pamela M. Peeke, M.D., M.PH., assistant clinical professor of medicine at the University of Maryland School of Medicine in Baltimore and author of the best-selling book Fight Fat After Forty (Viking Press, 2000).You eat for relief, which, unfortunately, lasts only as long as the last bite. Then the problems you were trying to solve with food suddenly reappear. (Surprise: They never went away.) And you feel like a failure: Not only didn't you solve your problems, you created a new one, right there around your waist!

The solution? Find tools besides a fork to attack emotional angst. In the time it takes to forage for your favorite quick-fix food, you can take steps to break the cycle, beat stress, eliminate emotional eating, and yes, finally drop that excess weight for good without even trying.

Feed Your Real Hunger

Sometimes food cravings mean you want food, but often, especially for emotional eaters, they're saying you want something else: It could be creative stimulation, companionship, or more satisfaction in life. That was true for Karen Jones (not her real name) of Rockville, MD, who shed 70 lb from her 210-lb frame when she identified her eating triggers as boredom, frustration, and loneliness. "I'd tried, and ultimately failed, countless diets," says Jones. "But once I understood why I was eating and started confronting those issues head-on, the weight came off without any diet at all." Not sure what you're actually "hungry" for? Here's how to figure it out and "feed" it.

Play detective.

Keep a food journal, suggests eating expert Joan Chrisler, Ph.D., professor of psychology at Connecticut College in New London. "Every time you reach for food, write down what you eat and how you were feeling. Bored? Frustrated? Happy? Before long, you'll see a pattern. Then you can start to break it."

Shop for some stimulants.
Do you eat when you're bored? Time to make a new "grocery" list, says Dr. Chrisler. Buy inexpensive, accessible things such as books, CDs, and tapes or DVDs of favorite films that provide the emotional lift you're seeking from food. Keep them handy, and turn to them when you're down.

Make a human connection.

"For some people, food is love," says Prevention columnist Edward M. Hallowell, MD, psychiatry instructor at Harvard Medical School. "You may be hungry for feeling, closeness, and companionship." Or, like Karen, you eat to escape painful feelings. "Make a human connection instead," suggests Dr. Hallowell. "Call your best friend." Make sure you pick someone who makes you feel good. If you have issues with a parent or friend, calling them could lead you to finish off an entire row of cookies.

Create new habits.

Many people eat every time there's a lull, such as during TV commercials, says eating disorders expert Sandra Haber, Ph.D., adjunct associate clinical professor at Adelphi University's Derner Institute in New York City. Be prepared for those lulls. "Keep manicure supplies, stacks of empty photo albums, or a cross-stitch project by the TV for something to do," she suggests. Even better, find a hobby. When you're engrossed in something you love, you forget all about eating, especially if you're active. Falling in love with bicycling, for instance, has helped Karen Jones maintain her new 140-lb figure.

Head toward your dreams.

Maybe you're hungering for a big change, such as a more satisfying career. Go for it, one little step at a time. "Take a class at a community college, or just start talking to people in that field. Moving toward goals is exhilarating," says Dr. Peeke, who saw one client drop 60 lb once she left a safe but unfulfilling job and pursued her dreams to be a caterer.

Rethink your rewards.

Like most people, you probably eat to celebrate happiness too. (Don't most happy occasions involve eating?) Find new, affordable rewards such as earrings or tickets to a play or movie.

Put Down Your Pain

Suppressed emotional pain can show up as excess pounds, even if that pain is from your deep past, says Dr. Winchell. Research shows that bad childhood experiences can lead to self-nurturing with food. You can't change the past, but you can improve the present. Here's how.

Confront the here and now.

"If dwelling on the past burned calories, no woman would be overweight," says Dr. Peeke. "Instead of ruminating, take action." If your mother was abusive, resolve to be a better mother yourself. If certain relatives upset you, limit your time with them. And if you need help, get therapy. "When you confront your pain head-on, it gives you control of it, so you don't need food," says Karen Jones.

Speak up.

"We all want harmony, but achieving true harmony doesn't mean stuffing down feelings—and food—like many women do," says Dr. Haber. "It means speaking up and letting the people in your life know how you feel. Finding that courage is empowering," she says, and it can help you deal both with the people in your life and food.

Rewrite history.

"When was the last time you succeeded, laughed, or had a great time?" asks Dr. Winchell. "How did you feel? Rewrite your mental history books to focus on those moments, and you'll spend less time eating your sorrows away." School, work, and society teach us to concentrate on our mistakes, so we can correct them. The result: We remember all the bad stuff. Every time a bad memory pops up, replace it with a good one. You'll feel better about your life.

Make nice with yourself.

For a day, pretend you have a cartoon bubble over your head, and catch everything you say to yourself, suggests Dr. Haber. Write it down, and read it back. Negative self-talk keeps you buried in your pain. "Keep saying you're fat and lazy, and it's little wonder that you hide away and feed yourself junk," she says. Instead, offer yourself the same encouragement you'd give to a friend. It feels artificial at first, but when you catch yourself saying something mean, stop, and make it nice.

Feed your soul.

Nurturing your spiritual self is a way to heal pain and lose weight. In surveys by The Solution, a weight loss program that focuses on skills in self-nurturing and limit setting, program founder Laurel Mellin, RD, the author of a book by the same name (The Solution, Regan, 1998) found that the 73 percent of participants who developed a deeper sense of spirituality were more likely to maintain their weight loss and lost seven times as much weight as those who didn't gain spiritual depth. Church is one place to find spiritual purpose, but there are other places to look. "Try volunteering," says Dr. Peeke. "Serve food at a shelter. Help an adult learn to read. When you teach someone else, you learn to believe in yourself. You also get in touch with your human spirit."

Step toward success.

Don't let the fact that kids used to taunt you for being fat define you, says Dr. Peeke. "Say, 'Okay, I have a problem with weight, but that doesn't make me a terrible person.' Focus on something you do well. When you succeed at something, your self-worth increases, and you feel able to succeed in other areas of life, too."

Learn to Relax

To completely conquer emotional eating, you need to trump stress, the source of anxiety and artificial food cravings. "I was amazed to learn that all my pangs didn't mean I was really hungry," says Naomi Henderson, 58, an entrepreneur in Bethesda, MD, who found herself growing along with her new company. "I'd eat a full meal and be ravenous 45 minutes later! All my cravings were from stress." Stress-taming tricks such as beginning each day with a 20-minute blissful bath instead of a hurry-up shower helped her drop from a size 18 to a 12.

Of course, tried-and-true stress blasters such as steamy baths and good books help douse stress for the moment. But to really give it the heave-ho, you need to stress-proof your body with lasting relaxation exercises. Two of the best: yoga and meditation. These practices use deep breathing and mental concentration to make you more aware of your body and emotions. Deep-breathing relaxation exercises also affect your body's physiology, lowering blood pressure and slowing heart rate, making it easier to distance yourself from the everyday worries that trigger stress and overeating.There are many variations of meditation. Some require professional instruction; others are extremely simple.Or try yoga. Yoga classes and videotapes are available nearly everywhere.

Tips to Stop Emotional Eating
1. During down times, remember good times: Stick old photos in albums instead of eating chocolates.
2. Comfort yourself with a new pair of shoes. They'll look better on you than the extra weight you'll gain from a Boston cream doughnut.
3. Keep a little project near the TV to avoid eating during commercial breaks. This one will really pay off.

http://health.yahoo.com/weightloss-dietplan/lose-weight-without-dieting/prevention--19460.html

The 10 Best Foods for Flat Abs

2008-04-14T06:25:00.000-07:00

Eat up for flatter abs -- these waist-whittling foods give you a dose of ab-ulous nutrients in every bite.

The sad truth: You can crunch yourself into a coma and still have ab flab. If you really want a sleek, sexy midriff, you've got to tweak your diet. All of the best waist-whittling foods contain fiber to banish bloat, antioxidants to boost your abs routine's effectiveness, and protein to help maintain a healthy metabolism. Here, the top 10 choices for flatter abs.

1. Almonds
These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.

2. Eggs
You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. "The protein and fat in the egg may be contributing to the feeling of satiety," says lead researcher Nikhil V. Dhurandhar, PhD.

Try for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)

3. Soy
Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milkbased meal replacement lost more weight than those who consumed a traditional dairy-based diet drink.

Try for: Twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with "isolated soy protein" -- the latter may not provide all the benefits of whole soybeans.

4. Apples
A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. "A large apple has five grams of fiber, but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.

Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity.

5. Berries
Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. "Antioxidants help improve blood flow, which can help muscles contract more efficiently," says Dr. Katz.

Try for: At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.

6. Leafy Greens
Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.

7. Yogurt
People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.

8. Veggie Soup
Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. "Plus, it's a simple way to get your vegetables," says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).

Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.

9. Salmon
Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn't hook you, consider this: Seafood is an excellent source of abs-friendly protein.

Try for: Two four-ounce servings per week. Wild salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's farm-raised.) If seafood's not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts.

10. Quinoa
Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole-wheat couscous and short-grain brown rice.

Try for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.

Originally published in Fitness magazine, June 2006.
http://www.fitnessmagazine.com/weight-loss/plans/diets/foods-for-flat-abs/?page=1

I'm Home!

2008-04-14T06:17:00.001-07:00

I'm back from vacation! We had a great time and I promise I'll share some photo's and our "Dear Diary" from our trip to Omaha. Now back to business. Since I've been without internet access here are my affirmations for today:

1. I want to lose weight without dieting.
2. I want to take up running.
3. I will lose the arm jiggle.

Vacation

2008-04-10T14:21:00.000-07:00

I will be on vacation and won't have internet access until I get back sometime Sunday. I'll be sure to share some of my photo's and possibly my "Dear Diary" from our trip.

Today's Affirmations

2008-04-10T14:17:00.000-07:00

I am a size 6.
I have all but kicked my caffeine problem.
I am happy and healthy in all aspects of my life.
I'm not going to let set backs stop me from reaching my goals.
I am not going to sweat the small stuff.
I am going to keep postive thoughts, cause those along with my hard work are going to create my new body.
I now have a high metabolism.
I don't crave sugary foods in large quantities.
I don't crave "junk" food all the time.
I've got my "emotional" eating undercontrol.I feel better in my clothes.
I have a little more energy.
I feel better in my own skin.
I am able to climb a hill and not be huffing and puffing at the top.
I will climb my weight loss "mountain".
It's ok to be "bad" every now and then.
I can already see me in my size 6 jeans.
I will give up the caffeine!
Caffeine is BAD!

Today's Affirmations

2008-04-09T01:08:00.000-07:00

I am a size 6.
I have all but kicked my caffeine problem.
I am happy and healthy in all aspects of my life.
I'm not going to let set backs stop me from reaching my goals.
I am not going to sweat the small stuff.
I am going to keep postive thoughts, cause those along with my hard work are going to create my new body.
I now have a high metabolism.
I don't crave sugary foods in large quantities.
I don't crave "junk" food all the time.
I've got my "emotional" eating undercontrol.
I feel better in my clothes.
I have a little more energy.
I feel better in my own skin.
I am able to climb a hill and not be huffing and puffing at the top.
I will climb my weight loss "mountain".
It's ok to be "bad" every now and then.
I can already see me in my size 6 jeans.

11 Things Children Can Teach You About Weight Loss

2008-04-09T00:53:00.000-07:00

11 Things Children Can Teach You About Weight Loss
The Littlest People Know the Biggest Motivation Secrets
-- By Mike Kramer, Staff Writer
SparkPeople Sponsors help keep the site free!
The answers to weight loss success aren’t in the bookstore. You won’t find them in the latest government research labs. Forget about talk radio, late night TV, or a magazine rack full of scantily clad, impossibly thin cover models.

You’ll uncover information and data there, for sure. You’ll find plenty of opinions, ideas and "proven techniques" too. But the REAL answers – the stuff you can use every day – can be found anytime at your local playground.

Everything you need to know about fitness and weight loss, you can learn from kids.

Have you ever watched a child completely engrossed in a project? They have the magical ability to be serious about what they’re doing without taking it too seriously. You can do the same with your weight loss. You can live every day with more focus, and every week with more motivation.

Here’s what every child knows that you may have forgotten. See if you can apply some of these lessons to your daily program:

Everything can be a game. Why slog through the same workout routines in boredom, when you can add a little fun? Make up rules, shoot for personal records, regain your competitive spirit.

Don’t walk when you can run. Every day is full of opportunities to increase your fitness. This rule is closely related to "don’t drive when you can walk."

If you don’t like it, don’t eat it. Once you hit your goal weight, chances are your eating habits won’t stick around long if you hated what you were eating. Healthy eating involves balance and moderation.

Laughter feels good. Kids seem to inherently know that laughter can ease blood pressure, help your brain function, give you energy, and help you reach your goals. Smiling and enjoying yourself can be serious help.

Playtime is important. We get so caught up in work, chores and a host of "have-to's" that we forget to take time for ourselves. Not only does relaxing and regrouping make life worthwhile, it has real health benefits. Most of all, it will help you stay consistent and motivated.

The world should be full of color—especially on your dinner plate! Splash it with as many colors as possible, paint it like a rainbow with food. It’s more fun to look at and chances are you’ll be eating a healthy, balanced meal.

It’s always more fun with friends around. Children tend to gravitate toward other children. It gives them spirit and makes them want to play all day. Working out with other people is almost like having your own little playgroup.

Adventures are found outside, not inside. Every kid knows that the good stuff is in the great outdoors—fresh air, wide open spaces, limitless possibilities. You can’t find those things cooped up in a tiny, stale gym. Open the door and start a new adventure every day.

It’s important to use your imagination. You can be Captain Fantastic or Stupendous Woman any time you want. Give yourself permission to believe in your own super powers and let your mind take you wherever it wants to go.

Anything is possible. No fear, no self-doubts, no negative self talk, no self-criticism, no worries, no destructive anxieties or thoughts of failure. To a child, he/she can do anything. And do you know what? They’re right.

You have your whole life ahead of you. Here’s your chance to do it right.

The answers to weight loss are probably about 3-4 feet tall, and may be closer than you think. When you act more like a kid, suddenly the world opens up. Living a healthy lifestyle becomes something you want to do every day. Start enjoying yourself again!

Today's Affirmations

2008-04-07T05:44:00.000-07:00

Today's Affirmations

2008-04-06T12:23:00.000-07:00