The Balance Blog

The Egg Nutriton - Deconstructed

2011-12-13T11:44:00.000-08:00

I found this article from LIVESTRONG.com. It helped clear up some confusion about the nutritional value of egg yolks versus egg whites.

Eggs are often referred to as super-foods, and with good reason. They provide an inexpensive source of protein and other nutrients. Separately, the yolk and white of an egg each have their own benefits.

White & Yolk Combined

Though some recipes call for eggs that have had their yolks and whites separated, most dishes contain the entire egg. Nutritionally, a whole, raw, fresh egg has more nutrients than either of its individual components. However, you also get the "bad" with the "good" when using both yolk and whites.

The yellow yolks of eggs are the real powerhouse of nutrition. The yolk contains all of the nutrients listed by the American Egg Board using the USDA's National Nutrient Database for Standard Reference and by the Egg Nutrition Center. Those nutrients range from vitamins A, D, E, several B vitamins and choline to minerals such as calcium, sodium, potassium, phosphorus, magnesium, iron, zinc and selenium. Additionally, egg yolks are high in protein and carbohydrates, making them an ideal food for energy needs. Carotenoids lutein and zeaxanthin, which help maintain eye health, are found only in the egg yolk.

Yolk Disadvantages

The yolk of an egg contains more than half of the entire egg's calories and all of the fats, including the beneficial -- monounsaturated and polyunsaturated -- and harmful types -- saturated and trans fats, according to the Mayo Clinic. Also, all of the cholesterol in an egg is in the yolk.

Egg Whites

When word spread about cholesterol in egg yolks, a flurry of recipes using only egg whites were promoted, in addition to egg-substitute products. Egg whites do contain most of an egg's protein, as well as fewer calories and none of the fat of egg yolk. Whites are also higher in potassium and magnesium than yolks.

Egg White Disadvantages

Of all of the vitamins in an egg, only B12, folate and riboflavin are in the egg white. They are also considerably higher in sodium, according to USDA charts available online. Egg whites contain no lutein or zeaxanthin.

Nutritionally Enhanced Eggs

Eggs from chickens that are fed special diets have additional nutrients, such as omega-3 fatty acids and increased amounts of some nutrients like vitamin E and lutein, according to the Egg Nutrition Center.

Crunching the Numbers

The white of a large egg, or about 1-1/4 ounces, has 16 calories, 3 g of protein, 2 mg of calcium, 4 mg of phosphorus, 55 mg of sodium, 45 mg of potassium, the weensiest little bit of riboflavin, and no fat, cholesterol, or carbohydrates.

The yolk of that egg weighs about 2/3 of an ounce, and has 59 calories, 3 g of protein, 5 g of fat (2 of which are saturated), 212 mg of cholesterol, 23 mg of calcium, 81 mg of phosphorus, 7 mg of sodium, 16 mg of potassium, very small amounts of iron, thiamin, and riboflavin, and no carbohydrates

Learn Proper Warm Up from your Dog

2011-10-23T08:40:00.000-07:00

Have youever seen a dog jump right up from a nap without stretching? With the exception of the doorbell or a not-so-sneaky bunny or squirrel all 3 of my dogs go through their stretches after being lazy for any period of time.

What can we as two-legged, sit-in-front-of-the-computer-too-much humans learn from this? That if you have been stationary for a length of time it goes a long way towards proper posture and movement to stretch a bit before transitioning to walking, bending or exercising.

Stretching promotes circulation which begins to warm up the muscles. Active stretching, where you are flexing some muscles as you stretch others (as demonstrated so perfectly in these dog photos), is best before activity or exercise. Active stretching not only increases circulation but it unifomrly fires the motor neurons that control your muscles and is similar to starting up an airplane where so many switches need to be flipped.

A simple standing stretch reaching to the ceiling helps counter act stagnant desk posture just as a lunge stretch with your foot on your car's bumper helps to counter act tight hips after a long drive. When awaking in the morning before I even leave the bed I do a long full body stretch along with a few ankle rolls and then sit up to reach up and stretch my sides and chest.

Take a few moments to enjoy how good this feels and know that you are doing good for your body!

Shoulder Range of Motion and Flexibility

2011-10-18T10:19:00.000-07:00

Check your shoulder range of motion and flexibility with these tips.

Got questions? Feel free to ask!

How to Get Stronger Legs (Home Workout)

2011-09-15T13:35:00.000-07:00

Leg workout you can do at home to get rockin' legs. Single leg dead lift, hamstring ball curl, rolling lunges, rolling side lunges and side skaters.

You will need:
5-15 lb wieght (med ball, dumbell or small pet or infant LOL)
Physio-ball
roll cart/plastic plate

enjoy this workout 2-3 times per week.
Comments are always appreciated and I am happy to answer questions as well!

Iliotibial Band or IT Band

2011-09-14T12:15:00.000-07:00

MUSCLE OF THE MONDAY: Iliotibial Band or IT Band*

*Yes, I realize the IT Band is NOT a muscle. It does not contract like a muscle, it is made up of a connective tissue called fascia. But it is a booger of a problem child (very technical term) with it's surrounding muscles.

PRIMARY ACTIONS: There are not any actions per se since the ITB is not a muscle however it is good to know the surroundin...g muscles to assess which one might be creating the pain. The lateral quadriceps, lateral hamstrings, the gluteus maximus, and the tensor fascia lata (TFL) all have a facial connection to the IT Band.

CHRONIC PAIN CONNECTIONS: Unfortunately there are many. Outer knee pain is the primary complaint but hip pain is also a symptom of adhesion problems with the IT Band. By “adhesion problems” I mean that this band of fascia acts like FLY PAPER adhering to the muscles alongside it when there are strength imbalances or flexibility problems with said muscles. These adhesions affect the muscle function.
Majority opinion states that this causes tightening of the IT Band which creates friction at the lateral femoral epicondyle (outer boney part of the thigh bone) however it is now debated if that is the SOURCE of the problem.

PAIN RELIEF: While the current popular philosophy involves “steamrolling” the ITB with a foam roller, in my opinion, pain relief may be more quickly found in creating more separation between the ITB and surrounding muscles as well as increasing the strength and stability of the hip and/or lower leg muscles.

Because there are so many possibilities of where the SOURCE of the pain might be, it is important to get an educated physical assessment to ensure you don’t waste your time and money continuing to re-treat a SYMPTOM.

To book an appointment with me in the Denver area please visit www.thebalanceguru.com and click on Contact for my phone number.

Revisiting My Pure Barre Review

2011-08-21T12:01:00.000-07:00

After my initial review of my Pure Barre experience, I realized I needed to revisit it and add a follow up after finishing out my 10 sessions done over 12 weeks.

Again I will re-emphasize that these new classes of the ballet/pilates/yoga mix are a GREAT tool to have in your fitness tool box. I liked the workout. I looked forward to the insane punishment of burning up my gluteal muscles until I nearly fell down knowing the next day I would feel that special soreness that tells me I was building muscle. And since I was finally getting in some consistent resistance exercise after falling off that wagon, my husband can attest that my butt lifted. woot! (see proud photo below)

Now from a personal point of view I was thrilled, and from a professional point of view I knew that Pure Barre isn't a magical bum lifting pill. I would have gotten the same results from 12 weeks of consistent lunging and hamstring curl exercises. Pure Barre was my vehicle to get me back on the resistance training wagon, and the few good PB instructors I "stalked" made it fun to be tortured. Yes, the instructor made a HUGE difference in my opinion. The good ones have a way of pushing everyone in the class to their own personal limits and make it fun and entertaining to boot. The sign of a great instructor/trainer in any fitness field if you ask me.

Therefore, I humbly revoke my baulking at the Pure Barre claim that, "students see results in just 10 classes" because I saw, or rather my husband saw, results after my 10 classes. And as a commenter to my first review pointed out, I should have done my review AFTER my 10 classes and not just the single class. So I am grateful for the comments not only because I like them (keep 'em coming) but because they keep me honest. And questioning everything is the best way to do that in my opinion.

I still stand firm to my opinion that this should not be your only workout. I am happy that many are seeing amazing results from these barre classes and feeling more fit, but as a specialist in chronic pain and movement solutions I see many clients suffering from damage they did long ago. For the LONG TERM HEALTH of your joints it is important to train them in three dimensions, full range of motion and a variety of resistances along with whatever new workout technique that gets you moving and more fit.

In any way I can, I help to ensure your BODY keeps up with your MIND & SPIRIT. Got questions? Find me on my facebook page and I'd be happy to help you out.

Dogs Need a Workout Too

2011-07-13T10:08:00.001-07:00

When I go out on my mountain bike with 3 large dogs attached to me I tend to get some looks that easily say, "You must be crazy!" And I know I am…a little. But I have also refined the art of exercising my dogs with a bike after a couple falls, much frustration, and lots of practice. I know there are many dogs out there who don't get nearly enough exercise (their owners as well), so I want to share my story and tips to inspire others to remember their furry friends need a workout too.

My dog exercise journey began with inspiration from The Dog Whisperer, who teaches that consistent exercise improves unwanted behavior in dogs. I started with daily walks, and then moved to a level where I could get a workout too. I now do my best through rain or shine to fit in our rides despite life with 3 small kids and all the busy they bring. It's also fabulous to have a wonderful husband who helps with everything as well. J

The dogs have gotten the hang of the routine mostly because of our set up.

Attach the leashes to a belt. My husband had the brilliant idea to attach the leashes to a belt after I took a spill when a bunny crossed my path. Having the leashes in your hands on the handle bars when an irresistible varmint like a bunny or squirrel shows up makes for a quick trip to the dirt. Having them attached to my waist gives me more leverage (ghetto booty benefit) to counter any sharp pulls.
Slip Collars or Choke Collars with a short leash. I use the prong collars on our two rambunctious boys and a simple slip chain for the more reserved and well-behaved husky mix. The prong collars look a bit wicked but are very effective in shortening the learning curve for the strong dog. I like to limit the leash length so that the dogs cannot cross in front or behind my bike too easily. Three dogs on one side tend to cancel out my booty leverage.
Safety Gear & Common Sense. Helmet and gloves are key in my opinion. I would recommend really gearing up if you are not especially comfortable on a bike. Begin to practice on short rides with one dog and limited distraction when possible.

I have learned a great deal about my dogs by taking them out with the bike. I can tell if they are feeling healthy by how well they keep up, I have learned that direct afternoon sun is like Kryptonite for them, and I can tell if they need a potty stop if they are dragging behind. The most interesting tidbit I never knew is that the sled dog breeds do their "business" while on the run. No really! I hardly know it's happening, which is embarrassing if I am on a sidewalk and the "little nuggets" get left in the way (TMI I'm sure). But my dogs LOVE their rides; the "smiles" on their faces when we get back are priceless.

This is a great way to prevent dogs from excessive barking and destructive behavior. I also get comments from veterinarians and pet hotel staff on how they can't believe how groomed the nails are on the dogs. So go out and give it a whirl! Your dog(s) will thank you.

The Proper Care and Feeding of your Psoas Muscle

2011-05-01T22:02:00.000-07:00

Low back pain is one of the main body complaints from people of all ages, occupations, and sport disciplines. An unfamiliar muscle called the Psoas (pronounced soh-as) often contributes to back pain when it is tight, shortened, or unbalanced.

There is good news! You can avoid it… you can even fix it.

Where, and What is My Psoas?

The Psoas is one of the largest and thickest muscles in the body. It attaches to the vertebrae of your lower back, and the head of your femur (thigh bone). There is a Psoas Major and Psoas Minor that blend into the Iliacus muscle, all of which are generally referred to as the Psoas.

The Psoas is primarily responsible for hip and thigh flexion and has a lot of influence over your lumbar posture and the way your pelvis is positioned.

Psoas Muscle. Image credit: Somatics on the Web

The Psoas is shortened when you are seated and will become tight & contracted when seated for a prolonged period of time. For those of you who have desk jobs or are students, your day consists mainly of sitting. Eventually, the Psoas will start to think this is its normal position and length.

Incorrect posture during sitting, standing, and walking will cause the Psoas to develop an imbalance that will leave it tighter and harder to release and/or lengthen.

Why Does It Cause Back Pain?
A tight Psoas is a killer for your back for various reasons.

• If it is tight and in a contracted state, your Psoas will want to bring your lower back forward, moving you into an anterior tilt or lordotic posture.

• The tension exerted by the Psoas when in a contracted state may compress the joints and discs of the lumbar vertebrae. This pressure may cause degeneration and increase susceptibility to injury.

• An imbalanced Psoas, where it is shortened on one side, will pull the spine and/or pelvis out of alignment, leading to many painful problems, including scoliosis.

• A tight Psoas may inhibit your Gluteal muscles from firing and activating normally due to Reciprocal Inhibition as the Psoas and portions of the Gluteal muscles function as opposing muscles.

• Imbalances often lead to overcompensation of other muscles of the body, leaving them tight and overworked.

Proper Care of your Psoas.

There are several ways to stop your Psoas from thinking that shorter is natural. These are easy to implement, especially if you don’t suffer from back pain yet.

• Postural Corrections. If we stay in a certain position all day, our tissues will want to move into that resting position, in this case, your Psoas. Surf the web in a standing position, or read a book laying on your stomach.

• Stand up when exercising. When seated all day at work your Psoas is shortened. Make an effort to do the opposite in the gym. Instead of the bike, get on the treadmill. Instead of the rowing machine, get on the step mill.

• Vary your sleeping habits. When you are on your stomach, your back goes into lordosis. If you always sleep on one side, it creates an imbalance. Change it up when you can.

• Move More. Not staying in a seated position all day will go a long way to stopping you from developing a shortened & tight Psoas. Get up more frequently, stretch more often, change positions… just keep moving!

Stretch!

Begin with a gentle activation of
the Psoas with Triangle Pose

Warrior 1 is an active stretch for the Psoas and
opposing muscles strengthen to stabalize the pelvis

Kneeling Quadriceps Stretch is an intense
stretch and should NOT be forced. Ease into it!

Release!

The most effective way to release and lengthen your Psoas is through a qualified massage therapist (hmmm, I wonder where to find one…*wink*). If you are unable to find a massage therapist that is familiar with Psoas work, you can do it yourself using a ball slightly larger & softer than a tennis ball. This self-massage technique works to release your Psoas through an active range of motion.

• Lay on the ball, about 1-2 inches lateral (outside) your belly button.

• You’ll feel your Psoas respond as you lower yourself. It will hurt a little.

• Arch your back; come up onto your elbows. This will result in a more forceful stretch and release on your Psoas.

Strengthen!

Activating your gluteals and abdominals will help inhibit and relax your Psoas. Here is a video that shows a few exercises to begin with:

Living pain-free helps to encourage a more active lifestyle. Take care of your body and keep it running smooth.

Yoga for Runners - part I

2011-02-19T16:31:00.000-08:00

**This post contains photos from the amazing book, "The Key Poses of Hatha Yoga" by Ray Long MD FRCSC and can be purchased here.**

In general, a regular yoga practice is very beneficial for runners in order to prevent injuries and maintain their ability to endure years of continual running. There are also specific yoga poses that work in a corrective manner for runners experiencing chronic pain. The biggest emphasis for a runners body should be balance, symmetry, and alignment.

For a start, here are 3 yoga poses I recommend for runners:

Muscles shown in BLUE are Synergizing or Activating (Contracting)

Muscles shown in RED are Stretching

Triangle Pose

Triangle pose for runners is more about lengthening the muscles that get tight from regular running. Extending the muscles on the sides of the torso will help create a more fluid running gate and allow a more natural torso rotation. The stretch to the front leg hamstring and rear leg calf will provide length and therefore work to lessen lower back tension and/or inflammation in the feet.

Revolving Lunge Pose

Revolving Lunge pose additionally helps to develop torso flexibility and counters the 2-dimensionality of running with a progressive torso twist. The front leg gains strength while holding and stabilizing this pose. The rear leg also gains strength from stabilization along with encouraging an opening of the front of the rear leg hip and pelvis that are often tight on runners from over use.

Warrior III Pose

Warrior III pose is an excellent strengthener for the muscles that stabilize the hips, knees, and ankles. This pose works the muscles (high hamstrings and glutes) that help to propel the body over and through the planted foot while running. This is a difficult pose and should be modified when needed by bringing the arms out to the sides like an airplane.

Creating body awareness through regular yoga practice makes it possible to prevent injuries from sneaking up on you. If you are aware that you can't sink into a pose as easily on one side than the other, then you learn that running with that type of imbalance is like driving your car with the wheels out of alignment...eventually, something is going to give.

If you know you have an imbalance, or are already experiencing chronic pain, give me a call and through a thorough assessment, corrective exercises and/or massage therapy I can help you get to the source of the imbalance and get you back on the road pain-free.

Common Yoga Form Mistakes - Are You Doing it Right?

2011-02-06T20:07:00.000-08:00

For those of you who have gotten on the 'yoga wagon' and felt the amazing results of regular practice, here is a post to make sure you are getting all you can out of your practice.

We all can't have our own personal yoga instructor, but I had my favorite instructor, Claire Petretti, help me explain some common form mistakes.

WARRIOR 2 Pose -Virabhadrasana II

This is a very challenging pose, thus the name Warrior, but you want to make sure you check your form.

wide leg stance and front knee tracking straight forward to prevent front knee strain
Hips AND shoulders open square to the side (parallel to mirror here)
tall torso posture with an extended spine

Some common mistakes:

rear foot pointed backward
front knee & thigh shifting into mid line (away from mirror)
shoulders rotated inward
torso leaning forward

TRIANGLE Pose - Trikonasana

This is a great pose for lengthening the psoas muscle which will help prevent back pain.

Claire and I are showing this angle to give you a visualization when you perform triangle pose in a class. The idea is to line up your body as if it were parallel to a wall.

stack the hips & shoulders
wide comfortable stance (not as wide as Warrior poses)
arms in a T position
USE A BLOCK if you find yourself slouching your torso

Some common mistakes:

torso leaning forward
hips facing downward
front foot turning inward
trying to go too far with lower hand (again USE A BLOCK)

So next time you are flowing through, or deepening into your yoga practice, keep these tips in mind. You will find that by progressing at your own pace with proper form you will build a better foundation for which to extend and balance into new and more challenging poses.

Any other poses you need tips on? Please share!

A Trainer's Review of Pure Barre

2011-01-31T19:33:00.000-08:00

**This is my opinion review after ONLY 1 class, please also read my follow up post after finishing 10 weekly sessions of pure barre classes.**

Here in sunny San Diego there is a fitness craze holding it's own amongst the rest...Pure Barre classes. The classes are held in independent studios with wood floors, mirrored walls, and classic ballet barres. The La Costa studio where I attended is very chic with a boutique-style theme that makes you feel a bit better about the high end price you are paying (~$20/class). Socks are required, for hygienic reasons I believe, but they encourage the socks with traction (like the type toddlers wear for grip). I find this is nice for keeping the floors free of smelly feet, but a bit of a marketing ploy for the Pure Barre logo socks so conveniently hung close to the cashier. Entering into the studio, set yourself up with the mandatory provided equipment- a nice padded mat and small inflatable ball (like a mini 4-square ball). Just make sure to bring your own small towel and water bottle.

Finally experiencing the workout for myself here are my thoughts:

This is a great fitness addition for your 'tool box', but should not be your ONLY workout.
Be prepared to get sore, but just like any new exercise, your body will get used to it if you go regularly.
I like how the exercises challenge your balance and focus onto specific muscles.

My biggest challenge was finding a basis for the foundational claims from the Pure Barre website:

"Pure Barre is a total body workout that lifts your seat, tones your thighs and burns fat in record-breaking time." Right here my 'spidey sense' or 'common sense' kicks in being sceptical of anything to make the claim of record-breaking time.

"Utilizing the ballet barre to perform small isometric movements set to fantastic music, Pure Barre is the fastest, most effective, yet safest way to change your body. Students see results in just 10 classes". Again...really?

"Pure Barre is intelligent exercise. The technique protects your joints as it does not involve any bouncing or jumping. Each strength section of the workout is followed by a stretching section in order to create long, lean muscle without bulk." I agree here. The exercises are non-impact, short range of motion exercises that challenge muscle endurance and muscle length (flexibility). For those that know exercise physiology, this is for the Type-I muscle fibers.

"The workout launches a full blown attack on the areas of the body all women struggle with: abs, hips, seat and arms. It defies gravity by tapering everything in and lifting it up". Here we go again with unrealistic promises. Yes, the exercises are for the abs, hips, seat and arms but there is no such thing as spot 'tapering' or spot lifting.

Therefore, if you keep your feet firmly grounded in the reality that there are NO QUICK FIXES, please enjoy this fun new fitness craze. Add it to a well rounded fitness regimen and enjoy the variety it brings. But be forewarned, it is a craze (in my opinion) and it won't be around forever.

What do you think about Pure Barre?

How to Maximize Ground Turkey Flavor

2011-01-20T16:00:00.000-08:00

Ground turkey is a wonderful addition to a healthy eating program. For many who are ground beef fanatics, this might be a big adjustment. Here are a few of my flavor tips:

Extra Lean is the lowest fat because it is the turkey breast ground up and it tastes MUCH better when covered in sauce like in spaghetti, sloppy joes, or goulash.
Lean is the more available option and works great for turkey burgers, turkey meatloaf, or a pizza topper.
Half & Half is my own concoction where I buy one each of Lean & Extra Lean then cut them in half and swap one half with one of the other. I use the combo for most of my meals unless I am strictly cutting fat, then use only Extra Lean. I use only Lean when making my famous Free Day Lasagna.

I hope everyone knows that one pre-packaged container of either type ground turkey is approximately 1.25 pounds and will serve 4-5.

Do you have any great turkey recipes?

New Video! Does Yoga Make You Stronger?

2011-01-04T16:54:00.000-08:00

Ever wonder if you are getting all you can out of your yoga classes? Here is a video tip to get stronger!

I would love to get any feedback as I start adding videos to my blog!

What will you do with 2011?

2011-01-03T16:24:00.000-08:00

The all-knowing gurus of the world have often said that the first step in achieving your goals is to WRITE THEM DOWN. There is something about putting things in writing that is binding both legally and mentally. It makes for greater accountability and clarification when we are talking about goals.

Therefore, I am here to share with the world (or at least all those who choose to grace my blog with their views) a few of my goals for 2011.

1 hour of yoga 1 time per week or better
bike the dogs 3 times per week or better
get a massage once every other month
blog posts once a week or better!

Your turn! Write them somewhere, it doesn't have to be public. Keep them realistic and enjoy the pursuit of your happiness.

Nutriton Secret to Fresh & Easy

2010-09-28T16:39:00.000-07:00

Here is a secret to keep your nutrition fresh & easy!

When you look over all of the fresh fruit at big warehouse stores (COSTCO is my personal favorite) don't be daunted by how all the mangos are ripe at once, or think you'll never get through that carton of berries.

FREEZE them! Here's how I do it:

Right when I get them home (OK maybe not right away) I wash/peel/prep the fruit then cut into the size desired. Once that is done I spread the fruit in an even layer on a lined baking sheet. *It is important to use some sort of liner when you are working with mango as it gets very wet.
Once the pieces are frozen, you can bag them in zip top bags or your container of choice. Raspberries are SUPER easy because they need no slicing, however do not try and thaw them before using or they will turn to mush. All berries are great for adding to cereal or protein shakes right out of the freezer. My husbands favorite for his protein shakes is mango. Mango is also fabulous for blending into a sorbet with a bit of juice.
I like to freeze my own fresh fruit because the bagged pre-frozen fruit often adds sugar and is more expensive.

Now you can go out and get FRESH! What's your favorite frozen fruit?

Traning the Trainer - Feeling the Function

2010-09-26T17:23:00.000-07:00

After 9 weekly personal training sessions from Ryan, I am feeling a ton more function. It is a great week as my clothes are fitting better as well. The "bulky phase" is over and it's fun to feel my strength and coordination come back to nearly normal.

This is the rewarding part of the journey back from baby #3, this is the motivation I have kept in my head from the beginning. Getting back to full functionality and not feeling wierd twinges and getting fatigued from random play with my kids. I can now have success sneaking up the stairs to scare my kids as my "knee noise" has lessened substantially...Ha!

It feels reall good to follow through on the commitment of 10 sessions. It was a bit of a financial stretch, but for me it was worth it. Some things just need to fit into the budget. And in today's economy paying for our own health insurance, my health and function are a priority. It feels good to have control over my health and wellness. It feels great to be proactive and preventative. In my opinion, more people need to do the same.

got motiviation?

2010-09-21T09:21:00.000-07:00

What Is a Workout? by George Allen

A workout is 25% Perspiration and 75% Determination. Stated another way, it is one part physical exercise and three parts self-discipline. Doing it is easy once you get started.

A workout makes you feel better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.

A workout is a personal triumph over laziness and procrastination. It is the badge of a Winner, the mark of an organized, goal-oriented person who has taken charge of his or her destiny.

A workout is a wise use of time and an Investment in excellence. It is a way of preparing for life’s challenges and proving to yourself that you have what it takes to do what is necessary.

A workout is a key that helps unlock the door to Opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

A workout is a form of Rebirth. When you finish a good workout, you don’t simply feel better,
YOU FEEL BETTER ABOUT YOURSELF!

-taken from IDEA letter, 1984

Training the Trainer- Bulky Before Beautiful

2010-09-07T15:18:00.000-07:00

OK, I am officially in my "bulking up" phase (or so I hope). My pants and jeans are tighter and my skinny jeans don't fit all of the sudden. However, because I have been consistent with my workouts AND my eating intake, I can make the reasonable conclusion that I am building my lower body muscles back. I have had sessions 5 & 6 with Ryan and I can tell I have more control and balance with my exercises.

EXCELLENT! And at the same time really frustruating.

This is why there are so many women out there that won't lift weights. We must be patient! When gaining strength, you will gain muscle. The body gains muscle THEN adjusts it's metabolism and burns off the excess fat. So initially, you get "bulky" but eventually the body slims and firms adjusting to the new added muscle mass. For me, in the past, it takes about 2 weeks for my body to adjust to the new muscle. Here's hoping that is still the case.

starting position flattening back into the floor

holding pelvis steady, lower legs & return to start

Ryan is still helping me through the process of making my abdominals fully functional while they shorten from baby #3. The above exercise is a nice transition from a simple contract & hold to adding some movement.

Chicken Pot Pie made Healthy

2010-09-01T17:55:00.000-07:00

Mexican Chicken Pot Pie

1 1/4 pounds chicken breasts, boneless & skinless, chopped

1 teaspoon salt

1/2 teaspoon pepper

1 teaspoon extra virgin olive oil

1/2 cup onion, chopped

1/2 whole red bell pepper, diced

2 cloves garlic, minced

1 teaspoon cumin

1 teaspoon chili powder

1 1/2 cups milk, 2%

1/3 cup flour

2 cups chicken broth, canned, low sodium, fat free

1/2 cup black bean, rinsed & drained

1/2 cup corn, canned, drained

6 Pillsbury crescent rolls

Instructions

Preheat the oven to 375 degrees F. Spray 9 x 13" baking dish with cooking spray.

Season the chicken with 1/4 teaspoon salt and a few turns of pepper. In a large nonstick skillet, heat 1 teaspoon of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, turning once. Transfer the chicken to a plate.

Add the onion and red pepper to the pan and cook until they begin to soften, about 5 minutes. Add the garlic, cumin, chili powder and remaining salt and pepper and cook for 1 more minute.

Add the milk to the pan. Stir the flour into the chicken broth until dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low. Cover and simmer, stirring occasionally, for 10 minutes. Stir in the reserved chicken, black beans and corn. Spoon the mixture into the prepared baking dishes.
Arrange crescent rolls on top of baking dish to evenly cover the mixture. Some spaces are ok.
Place on a baking sheet and bake until the filling is bubbling and rolls are golden brown, about 20 minutes.

Serves: 4-5

This is one of my first recipes here on my blog so I would love any feedback once you try it out!

Staying Fit Through Injuries

2010-08-20T23:15:00.000-07:00

I must begin this post with a disclaimer (of sorts):
If you are an exercise-obsessed person addicted to working out, THIS IS NOT FOR YOU! I do not support working through injuries, only AROUND injuries. So go relax and have a cheeseburger :).

Many of us do our best to stay active and live a healthy lifestyle. Unfortunately, **it happens. You twist an ankle wrestling with your kids, or strain your back while moving boxes, or you go through childbirth (darn babies :)). With injuries, there is a certain protocol when they are fresh & new that is taught in First Aid class...R.I.C.E., which stands for Rest, Ice, Compression, Elevation. Once you have done that, come talk to me.

I deal with many clients who have chronic pain from injuries that happened decades ago. A sprained ankle in high school that developed into a knee problem that developed into an opposing hip impingement that led to a joint replacement that led to a shoulder problem and now they have debilitating headaches. Really! So my goal is to educate people about how to get through an injury/surgery with the greatest success possible.

The best thing you can do after an acute injury is move as normal as possible and stay active. This may sound funny to you, but if you don't pay close attention, the habits your body develops from a limp from tweaking your knee/hip/ankle can stick with you. Also, the mental hesitation of not staying active for fear of re-injury will create a wicked pain and inactivity cycle. The same is true after medical procedures. It is SO important to follow through on your physical therapy program beyond what is covered by insurance! Just because your insurance runs out doesn't mean your are healed.

A great example of staying fit through and injury is a client I had back when I worked at the DAC. He was a healthy gentleman who had torn his achilles while playing basketball. He came to me wanting a few upper body exercises he could do while he was on crutches for 3 weeks and his foot was "booted" for 6-8 weeks. It started out with a few simple chest and back exercises, but it turned into the beginning of my corrective exercise career. Through bands, creative cables, and counter balances, this man was able to work nearly every muscle BUT the calf that was torn! He hardly missed a beat because we remembered that everything else still worked.

Don't let yourself turn into a couch potato just because you have Blackberry Thumb, Tennis Elbow or the like. Get creative! And if you can't think of anything, ask a trainer for some ideas. It is important to let the injured area heal, but don't forget about the rest of the body.

Another example is my personal one. My second child was delivered by C-section because the little bugger was upside down and one foot to the sky. Nearly all resources, including my own OBGYN, state that a women should wait 6 weeks to exercise after having a c-section (4 if regular birth). Now my M.O. with guidelines has always been to "Question with Boldness", so after a week or so of rest after my surgery my brain starts wondering, "why 6 weeks? my arms aren't broken...my feet aren't broken". So I began to ease into simple exercises like a seated bicep curl, bench dips and calf raises. Then I moved to balancing on one leg, push ups into the wall, seated shoulder press (yes, all light weights). Eventually, it was a smooth transition back to my former workouts.

So if you are reading this with your feet up and ice on your (insert body part here), go through a mental checklist of your body. Which parts are still healthy? What movements can I do without aggravating my injury? Finding exercises you can perform while your injury heals will not only keep your body strong, but also keep your mind strong. Depression can sneak up on you if you let the injury or pain get the better of you.

Training the Trainer #3 & 4- Shining Moments

2010-08-04T18:25:00.000-07:00

Side Sliders w/Prayer Hands

OK, so for all of you that wonder if you should make a package commitment with a personal trainer, I am here to tell you "Yes, but...".

Yes, but interview your options and do your background research. A smart trainer will get to know your body in the first few sessions. The goal is a safe successful progression and not to have you doing circus tricks until you vomit.
Yes, but a package is a big financial commitment so make sure you know the rules/fine print up front. A good trainer values his/her time and will enforce a reasonable cancellation policy. Accountability is key.
Yes, but make sure it is a good personality match. Know if you are more motivated by a "Jillian the Drill Sargent" trainer or a "Bob the Nice Guy" trainer (Biggest Loser reference).

Ryan is more of the "Nice Guy" trainer. But tough in a stealthy sort of way. Since my first session with Ryan, he has figured out most of my strengths and weaknesses. Like we found out in my second session, I can jump rope with the best of them...woo hoo again! I also now know that I am a super stud (my term) at the arm hang (remember junior high PE testing?) 45 seconds! However, before I go and get all cocky, my leg strength is building at a snail's pace and I am totally lop-sided in my balance.

What I really like is that, in my opinion, this is what the personal training journey is all about for the trainer AND the client; Gaining more knowledge about the body.

Getting the latest P90X DVD series or having an occasional personal training session are all well and good, but until you know the "ins & outs" of your INDIVIDUAL BODY you won't be as efficient as possible with your workouts. Long term retention is only possible when you stay injury free and excited about your exercise.

What is/would be your trainer's personality?

Training the Trainer- Jello Legs

2010-07-29T15:25:00.000-07:00

Going into my second training session I knew it wasn't going to be as pain-free as the first session. I was a good client and did my homework of taking myself through a similar workout a second time before my next appointment.

I impressed myself by showing up early and jumping on the treadmill to warm up. Ryan lead me through another circuit of functional and three dimensional exercises, some of which challenged my coordination more than I'd like to admit. But I have to say, I did quite well with a few exercises.

As it turns out, I am "one of the best clients" at jumping rope! Now I don't really know the fitness level of Ryan's other clients, my ego says they must all be excellent athletes, but my dance recital with the jump rope routine in 4th grade must have contributed to my success. Ha! No really, I love the jump rope. It is an excellent tool to learn coordination and keep your heart rate up during strength workouts.

"Suicides" or "shuttle runs" was where my body proved to lack the brain-to-feet connection. For those of you who don't know, shuttle runs are where you run back and fourth from a home position to multiple increasing distances. Now I don't really care if I look like an a$$ during my workouts, but I still feel a disconnect after having baby #3. It was nice to feel an improvement on the second set. As I see it, my reaction time might have been better if I had been holding a donut and pretending someone was trying to take it from me. It's all about motivation right?

To finish me off, right after I built up my confidence on a jump rope set, I was brought back to reality with box jumps. Box jumps are when you jump with both feet on and off of a sturdy box or platform for a given number of repetitions or time set. The box can be any height really; this one was a beginner 12" high. I was told to go 1 minute. The first 30 seconds were respectable, the next 15 a bit of a struggle, and the last 15 seconds I was just praying that my toes cleared the edge each time so I didn't wind up with my face on the box. I finished. I felt pretty good too. However, Ryan then handed me the jump rope to do one last set, and as soon as I swung the rope I nearly fell down because my legs did not respond. My leg muscles had turned into jello. It was quite funny. I give Ryan credit for turning away slightly as he couldn't help but laugh as well. But true to a quality personal trainer, he encouraged me to keep trying and eventually my legs decided it was best to respond and jump rather than stand by and allow injury.

I left this session feeling worked and energized, though at the same time praying no one came out of the bushes to chase me or I would have to surrender on the spot. I was determined to get in at least one of these workouts on my own before my next session to save a little face, if you will. For me, when the words come out of my mouth saying, "I used to be able to do that so easily", I get motivated. The competition is with my former self. I will get back to my previous fitness level...better even. Especially if I want to do Circus Training without getting injured!

"All of the Sudden" Injuries

2010-07-24T11:38:00.000-07:00

I hear it many times, "All of the sudden, my (insert body part here) started hurting". What many don't realize is that body pain that seems to come on "all of the sudden" is most often a breaking point to a continual tightening that has been in the works for some time.

Here is a visual example of the progression of an “All of a Sudden” injury.

Place a rubber band around 2 pencils and begin rotating one of the pencils like a propeller. Notice how the tension is gradually increasing as you rotate the pencil and get more twists in the rubber band (picture A).

picture A

As you keep twisting, there comes a point where the rubber band “kinks” under the tension (picture B).

picture B

The same is true with your muscles. When there is an imbalance of muscle strength and/or length around a joint, the body compensates to still get the job done. The muscle recruited to compensate begins to tighten from doing a job it is not supposed to. Eventually, sometimes after days sometimes after years, the muscle will “kink” no longer able to function under the undue stress.

The key to pain relief in these situations is not to simply pop some anti-inflammatory pills nor to “un-twist” the muscle, but rather to figure out what was creating the “twisting” in the first place. This is where a thorough assessment is needed. Compensations come about for all sorts of reasons; poor shoe support, past injury, overuse, poor posture, etc.

If you have developed a mysterious “All of the Sudden” injury, feel free to give me a call and set up an appointment for a full assessment.

Daily Balance Fitness & Wellness

Lori Frederic

(760) 473-8200

Training the Trainer #1 - Becoming a Client

2010-07-15T14:33:00.000-07:00

Coming into my first training session with my trainer Ryan, I did my best to turn off my 'trainer brain' and get into 'client brain'. I told myself not to overanalyze or try and correct his logic. I brought my humble attitude knowing I still have a LOT of strength to gain back after having baby #3. Based on my self assessment, I let him know my goals of increasing my strength and my cardiovascular fitness right up front, (I figured I will withold the non-professional goal of getting my "ghetto booty" back until I know him better).

Ryan is a trainer with a similar background and training style to my own. He started me off with a warm up and some core exercises which are thoroughly needed after having a baby. From there, my first session was more of an intake session to see where my base starting point is. I have to say I liked the attention to posture and form details Ryan cues me on. I know now how some of my clients feel when I put a million cues in their head at once!

Despite learning the new trainer vocabulary for the "trembles of truth" showing my weeny leg strength, I left feeling great. In the back of my mind I thought "that was easy", but I know the real workouts start next week. I am newly motivated to get my function back and learn some new tricks to pass along to my own clients.

My First Vlog! For the Moms!

2010-07-07T21:35:00.000-07:00

This is one of many Home Workouts that busy moms can use to stay strong and healthy. This one is for legs and abdominals. Remember, if you don't feel the burn, you are waisting your time! Start with 3 sets of 15 repetitions and adjust according to your personal fitness level.

Since it is my first Vlog, I would love feedback!

The Trainer Becomes the Trained!

2010-07-06T12:05:00.000-07:00

Well I've done it. I have signed myself up for 10 personal training sessions.
After reaching my goal of getting back into my pre-baby skinny jeans and at my pre-baby weight, I still feel there is room to improve. Just because I am a smaller size doesn't mean I am at my desired fitness level :). And setting goals is always a good idea. So my goal is to increase my leg strength and my cardiovascular fitness.

I am reminded weekly of how sucky (yes that is a technical term) my cardiovascular fitness is when I take the advanced BOSU class at Frog's Gym. I am feeling a slow improvement each week, but when I started back to it after having my 3rd baby, I was red-faced and light headed during the last 15 minutes of class. I have also learned not to have my usual Kashi GO LEAN cereal before class as I almost lost it last week and had to cut class early. Instead, I have only my coffee or a small Muscle Milk protein shake and save the cereal for after class. Now, I have never been one to enjoy cardio workouts, I'm a weight training girl. But I like classes that keep my brain so busy I don't realize I am about to die of exhaustion.

I am excited for these training sessions to have someone else do the thinking for a change. I am looking forward to learning about new trends like kettlebells and body leverage training that came about while I was in Puerto Rico. I trust this new "client perspective" will be a learning experience and entertaining at the same time, so stay tuned (follow my blog) and enjoy the ride with me!

It's All Relative

2010-06-05T22:48:00.000-07:00

STRESS

We all have some degree of it, and how you deal with it is vital to your health. My favorite quote on the reusable shopper bags from Lululemon is "stress is related to 99% of all illness". It's one of the reasons I choose to use things like Splenda and drink diet soda rather than freak out about how much sugar I ingest. And why I also choose to do my best to look at the brighter side of life rather than wallow in complaining about every small bump in the road.

BUT IT'S ALL RELATIVE

This last Friday morning I got myself into quite a funk for no real apparant reason (but isn't that how it always is?). Granted, I could pull the "hormonal" card because I'm nursing, but it was just one of those mornings. It was cleaning day so I wanted to pre-clean/pick up (my husband still thinks I'm crazy for that ritual), the kids were acting up, and I really wanted to get to Claire's 10:30 yoga class. I was running behind and started getting huffy. I snapped at my husband who was only trying to help (sorry love) and I barely got breakfast in me before leaving. But I made it!

MY RESET BUTTON

So here I am in my mental "all about me" frenzy when I enter class and see Claire. *Poof* Attitude adjustment. My whining moments of "my joints hurt, why is my house never clean, and my hair is the wrong color" instantly feel completely insignificant (as they should).
I need to tell you a bit about the wonderful Claire. We met briefly at a Lululemon design meeting/brainstorming session here in San Diego a few years ago. For me, Claire is one of those people that I just feel a connection with, without really knowing her that well. We reconnected as I was moving back from Puerto Rico and I was lucky enough to end up joining a gym where she teaches one of her yoga classes. Claire found out she had breast cancer and is currently going through treatment (1 more chemo round yay!). Now this is not a woman to pitty her situation - quite the opposite actually. She has an amazing blog where she has been documenting her journey - Ocean Soul Yoga. Her bravery in opening herself to the world for others to learn from her experience is inspiring. It is through her cancer treatment experiences that I appreciate my body more, it is through her stories that I reset my state-of-mind, and through her resiliant spirit that I encourage my own ups and downs (and crabby mornings).

"for in movement there is life, and in change there is power" - Alan Cohen

Thank you Claire. :-)

Is Weight Watchers Right for You?

2010-05-26T13:05:00.000-07:00

The Balance Guru's Weight Watchers Online Review

Back in the summer of 2008, we were staying with my mother-in-law and helping her through her chemo treatments. One of her problems was keeping her weight on, so I began baking and cooking up a storm. Unfortunately for me, I had no problem gaining weight.

I ended up with a need to loose about 10 pounds and I had recieved an email promoting WeightWatchersOnline. I like to try out weight loss programs myself in order to give my clients the most detailed information, so I signed up for the monthly "Momentum" program. I chose this program because it did NOT use the Weight Watchers (WW) food, it was instead based on my own foods I make/buy and creating Points values for them. I was given a goal of 25 Points per day based on my height, weight, age, goal weight, and daily activity. I also had 25 weekly Points as a sort-of cushion or savings.

For me, the WWonline program was a lot like an online food and exercise journal. Since I am a creature of habit with my nutrition, once I saved my usual eats as "Favorites" the tracking was easy. With my nutrition background, I had the knowledge of what ratios of carbs : protein : fat worked for me so it was simply a matter of spending time each day to record everything. For those who have yet to find a successful ratio for them, the WW website had tons of information.

I LIKED

• the HUGE database of food - fresh, frozen, store bought, & restaurants
• the ability to save my own recipes online and determine Points values per person
• the iPhone app that made recording super easy. also the drag & drop feature online
• I was more aware of portions from the Points values

I DID NOT LIKE

• the over emphasis on scale weight (I tracked my body measurements on my own)
• the "grey area" with the Activity Tracker i.e. power yoga and restorative yoga had the same value
• I would have liked to track my protein each day

All in all, the WeightWatchers Online plan worked for me. I lost 10 pounds in about 10 weeks. It was a plan where I could make adjustments to portions of everyday regular food and it did not interrupt how I fed my kids or my husband (unlike Nutrisystem). I would recommend it to those Type A conformists like myself who like to know every little detail in order to create more control over weight loss. For others, it might be a challenge to continually check in and record all the details, but that is why they made the WW application for your mobile device.

The main goal of Weight Watchers is to change eating habits and not to guide someone through a detailed workout program. So if you also need guidance on exercise, your best bet is to develop a workout plan with a Personal Trainer who can work with your body's individual needs.

Tell me what you think. Do you use Weight Watchers? Have you found success with something else?

And You Wonder Why American's are Fat?

2010-05-21T22:24:00.000-07:00

REALLY??

On our recent trip to Disneyland, I was downright horrified to see SO MANY instances of the situation pictured above. This girl in the stroller had to be bordering on 10 years old if not older, 10! In a stroller! (Nevermind the glaring detail that it was a jogging stroller and it was plain-as-day it had never been used as such).

Now I realize that there is plenty of walking to do while at any amusement park, and I have the biased perspective of staying at an on-site hotel property, HOWEVER, my daughter (there for her 4th birthday) hoofed it the WHOLE time...for 2 days! She was so giddy with excitement she was jumping & skipping her way from ride to ride. My son did the same thing on his 4th birthday. They slept like rocks!

Unfortunately, seeing kids too big/old for strollers was not uncommon. I realize that this observation is relative. I know a friend that does 10-hour days at Disneyland and uses a stroller for her 5-yr-old and I have told her that the insanity lies more in their ability to tolerate Disney for 10 hours rather than the stroller issue (which they have down to a science along with a near-excel spreadsheet on the order of rides). But I think I am safe to assume that the family pictured above doesn't quite use the same viggor when frequenting the parks.

I am a firm believer that a healthy lifestyle starts at home and childhood obesity is a result of a viscious cycle of inactivity and poor eating habits. How is this poor girl in the stroller going to learn how to exercise when her obese mother keeps sticking her in a stroller? And yes, it's hard work to get kids to eat healthy! When given the choice of a turkey sandwhich or a candy bar, most kids will choose the candy bar. It is our responsibility as parents to BE THE PARENT and feed our children a healthy diet and exercise as a family.

So how old is too old for a stroller?

My Top Ten Grocery Must-Haves

2010-04-21T16:12:00.000-07:00

Yes I am quite the creature of habit; type A all the way. I have a template for my grocery list where very little changes each time I shop (quick plug for the iPhone Shopper app- love it). I don't buy high calorie treats and sweets to keep at home because I do not have the will power to avoid them (another reason we live for FREE days). Weight loss sucess and healthy habits start at home so I thought I would share my top 10 healthy must-haves from my grocery list.

Kashi Go Lean Cereal (not Go Lean Crunch, there's a big difference)

Quaker Oats Quick Oats

LaTortilla Factory Yellow Corn Tortillas

Eggs (5 dozen Costco pack)

Oroweat Sandwich Thins

Reduced Fat Wheat Thins

Laughing Cow Light Swiss Cheese Wedges

Orville Redenbacher's Smart Pop 100 cal packs

Frozen Shelled Edamame

Lean Ground Turkey

Healthy Choice Fudge Bars (OK this makes 11, but they are essential for taming my sweet tooth)

Bikini Body Hits the Beach

2010-04-14T22:28:00.000-07:00

Woo Hoo! On the beach with my 3 month old wearing a bikini...goal attained!

The 2 week celebration/vacation in Cancun was nothing short of fabulous. It was a time to enjoy my husband and my kids without any need to go anywhere at a certain time or do anything but soak up the sun and eat like its going out of style.

I must say that coming back after my 3rd child has been more difficult than the others; it has taken more focus and I have needed more motivation. I would probably say being consistent is the most important factor for me. As long as I maintain the habit of some sort of daily activity (except for free days) and eating clean 6 days/week (gotta have the sunday doughnuts) progress is inevitable. Building back my muscle and feeding my body to do so is what brings my pre-baby body and function back. And I wouldn't call myself "back" just yet...far from it really. I had a wake-up call on that when I had my own fitness evaluation from a personal trainer at my local gym (future blog post to follow). Talk about sucking wind!

At the moment, as with many people, my insides don't match my outsides. I am not happy that I get out of bed in the morning like a grandma. Like I stated in another post, I would much rather be healthy and functional and able to play with my kids whenever needed, than to look good in a bikini and get winded going up the stairs. So onward and upward I go.

The biggest lesson in the journey of health, weight loss, and fitness is that IT ISN'T ALL ABOUT LOOKS. It is about feeling comfortable in your skin, keeping your health as your goal and eventually the weight loss follows. Confidence is sexy!

After reaching my bikini goal it is now time for a new goal. And I am so excited for this one...drum roll...*pause for drama*...circus training!!

Bikini Body Plan: 2 week countdown

2010-03-17T13:48:00.000-07:00

I Lost 3 pounds!

Oh happy day when the scale finally gives me results of my hard work. I also lost another 1/2" in my waist & hips. I feel giddy as a schoolgirl - thus the photo.

It is so easy to get frustrated and want to throw in the towel when trying to loose weight and/or make body changes. Finding the right motivation is key. As with most things in life, there are ups and downs. When you can find what drives you to keep pushing through, then you will find success.

For me, I have different motivating factors. Vanity, function & health. Selfishly at the moment, vanity takes front seat. When preparing for a trip somewhere tropical is dificult to avoid wanting to look good in a bikini.

Second is function. I don't like to feel weak, unstable or out of balance. I enjoy being able to play sports & games with my kids. I love being able to tackle an advanced step class without tripping over myself. And it is especially helpful to be strong enough to move my furniture as we have moved so often & I end up rearranging it multiple times a year :).

Lastly is health. Consistent exercise has numerous health benefits and I attribute our infrequent illness to a healthy active lifestyle. Yes I am getting older, and recently I am noticing it more. I want to avoid the hip replacements both my parents and grandparents had. I want to be an example for my clients and my children. I want to explore and experience different paths of fitness, weight loss and health because it helps me understand my clients better when I have been through it myself.

*If you enjoy my blog, please become a follower to get notifications of new posts.*

Bikini Body Motivation

2010-03-05T08:18:00.000-08:00

The Scale is the Enemy

I need to vent. I think all women have a love/hate relationship with the scale. Lately, mine is my enemy. I have gotten so frustrated that I haven't lost ANY weight in 5 weeks!

I was feeling "skinny" in the morning yesterday to I thought I should go weigh myself. Plus I got the little pop-up from Weight Watchers online that "It's time to record your weight for this week"...ugh.
I stripped down and set out my digital scale (because even a .2lb loss would bring some satisfaction), I took a deep breath and slowly stepped on. I never look while it is calculating because that usually ends up in an emotional roller coaster while it jumps low to high. After my ususal 5 second count, I look with anticipation wanting this to be the week where my metabolism has finally adjusted and the pounds will just fall off me...NOT! My weight is the same. Even to the tenth of a pound, are you kidding me? So I step off and try again...same. I step off and back on with the other foot first...same. I step off and back on from the side...same. I even step on backwards...same. This is how my brain works, it must be the scale right? Isn't the definition of insanity doing the same thing over and over expecting different results? But I'm changing my mount and dismount technique so it should show me something different. No such luck.

Shallow Frustration

Let me now say yes, I fully realize I am being shallow and vain in my expectations of having a bikini-ready body on our trip to Cancun this year. I am a personal trainer who trains my clients for function and not image. If someone comes to me asking for help getting a six pack, I tell them to go elsewhere. But I justify my high expectations by reviewing my past photos.

Here I am in 2005 with my son (almost 2). My husband and I did the Body for Life program.

Here I am in 2008 with my daughter (almost 2). I started the 1st Bikini Body Plan and followed the Body for Life principles again.

So I am now 3 weeks away from our Cancun trip and there is one MAJOR difference this year...

THIS little cutie who will be 14 weeks come vacation time!

So yes I am breastfeeding, and yes my body 14 weeks out is totally different than almost 2 years out. In the end, it is all about being comfortable where you're at and the body you have while working towards the goal.

So I keep on keepin'on.

WW Taming the 3pm Snack Beast

2010-02-18T13:18:00.000-08:00

Here is a great article from Weight Watchers Online to keep your snacking in check:

Taming the 3pm Snack Beast, Part I

Article By: Elly Trickett McNerney Print Email

The yawning stretch between lunch and dinner is a danger zone for many, and sometimes a piece of fruit just doesn’t cut it. We’ve rounded up some fun new snacks — and a couple of old favorites — to help you stay the course.

There’s no worst time to be ill-prepared than when the snack beast attacks. Even the most organized among us — those who normally keep supplies of, say, string cheese, hummus and cut-up veggies at hand — can get caught short mid-afternoon. These are the times when you need something stashed away in the desk drawer or the glove compartment of the car.

So, we’ve nibbled and munched, tasted and tested, and narrowed the field down to a handy few. All of the snacks here come in at just 1 or 2 POINTS® values, and a decent few of them have just enough protein and/or fiber to keep your hunger at bay for a little while. There were too many yummy options for just one article, so check here to see the rest of our picks.

Prices and availability may vary

Nutritious Creations Wafer Chips
POINTS values per bag: 2

We were skeptical about these wafers masquerading as cookies — right up until we bit into the Cinnamon Oatmeal flavor and achieved snacking nirvana. (We liked the Rocky Road ones too.) The creamy drizzle of icing gave it a decadent taste, and with 4g fiber and 3g fat these multi-grain cookie chips were much more satisfying (and a much better serving choice) than nibbling on an equal quantity of cookies. They definitely kept our hunger at bay for long enough to get through the mid-afternoon snack slump.

$1.99 per pack. Available at Smartsnacks.com, and limited health food and small grocery stores

Funky Monkey snacks
POINTS values per bag: 2

These freeze-dried fruit snacks had a surprising heft to them — who knew banana could be so crunchy? We loved the Purple Funk flavor, with açai mixed in with the banana, as well as the cinnamon-y Bananamon variety. The 3g of fiber helped the snack stay with us for a while, even though we found it hard to eat these slowly. Bonus: With no added sugar, preservatives or color, these are kid-friendly too. Admittedly, it’s a bit pricey for fruit, but these do taste like a treat.

$1.99–$2.49 per pack. Available at Whole Foods, Super Target, Kroger, Amazon.com

Kozy No Sugar Added Rice Pudding
POINTS values per pot: 1

This one doesn’t fit the desk-drawer mandate (it needs to be refrigerated), but we liked it enough to include it anyway. With its trendy fruit flavors (including one tester’s favorite, blueberry pomegranate), rice pudding now has a hipness quotient. One tester vehemently disliked the artificial sweetener in this, but another one wasn’t bothered by it and really loved the creaminess and bite of the rice, plus the tang of the fruit. The pots are rather small, so use a delicate hand with the spoon or it’ll be gone in two gulps.
$3.59 for a 4-pack, available at grocery stores.

Figamajigs Dark Chocolate-Covered Fig Bar
POINTS values per bar: 2

This definitely falls at the candy-bar end of the snacking spectrum, and is a genuinely yummy, filling, coat-the-teeth-with-chocolate experience. The raspberry and mint flavors appealed to some, but we universally loved the regular flavor. Fudgy and dense, some of us couldn’t even finish the bar in one go, and one tester said it reminded her of a chocolate torte — high praise indeed for dried fruit. Price and availability are a drawback, but they’re well worth the occasional splurge.
$23.85 for 15 bars. Available at Figamajigs.com

Ocean Spray Craisins 100-Calorie Packs
POINTS values per bag: 2

This sweet-tart snack has a little kick on the back end that makes them enjoyable, yet you wouldn’t want to plow through more than one pouch at a time, such as you might with 100-calorie packs of cookies. While the decent-size mound of cranberries won’t fill you up, it did still feel like a treat — albeit a healthy one, rating very low on the guilt meter. It was worth the 2 POINTS values simply because it served as a little snack in a healthful way.

$2.89 for a 6-pack. Available at grocery stores.

Emerald 100 calorie packs, Cocoa-Roast Almonds
POINTS values per pack: 2

A handful of almonds is a great snack, but having the whole bag in the vicinity can rack up the POINTS values in no time. This package totally satisfies that salty/sweet craving while also meeting the need to crunch. There’s not many to a pack, but we’d rather have 100 calories worth of cocoa-covered nuts, which are a great source of heart-healthy fat, some protein and fiber, than 100 calories of something like pretzels which are really nothing more than a bunch of empty calories.
$3.69 for a 7-pack. Available at grocery stores.

Progresso Light Homestyle Vegetable and Rice Microwave Soup
POINTS values per container: 1

While these microwaveable soups have a POINTS value of 0 for one serving (half of one container), you can still eat the whole lot for just 1 POINTS value. There’s something about eating soup in the middle of the afternoon that feels more like a meal than a snack, so the satisfaction quotient is high — helped out further by the 3.4g of protein and 6.9g of fiber. These really don’t taste like “diet” food.

$2.59. Available at grocery stores

Popchips
POINTS values per container: 2

Most testers are die-hard soy chip fans, having given up on most other potato chip wannabes. But these manage to taste of potato (plus delicious flavors such as barbecue and mouth-puckering sea salt & vinegar) while still having a great crunch. They don’t disintegrate at first bite like many baked chips, and the smooth texture helps avoid uneven flavor distribution. With 1g each of protein and fiber these won’t keep you full for long, but they’re still a worthwhile bite.

$1.15. Available at Jamba Juice, Amazon.com and Target

The Trap of "What's for Dinner?"

2010-02-13T10:17:00.000-08:00

In order to ensure you do not get caught in the "What's for dinner?, ummmm..." trap, plan ahead.

Write out the week's menu ahead of time and then grocery shop for your meals. **It is an extra bonus to know which meals are faster than others so that if someone gets stuck in traffic or practice runs late, you have healthy options without resorting to fast food pick up or pizza delivery. This way, you are prepared for dinner throughout the week and you waste less food therefore saving yourself money.

My Menu:
Jerk Chicken Breast with Rice & Black Beans
Shrimp Enchiladas
Bun-less Turkey Burgers with Baked Potato Fries & Broccoli
Scallop Stir Fry with Udon Noodles
BBQ Chicken Breast with Artichokes
Halibut with Zucchini & White Beans

Only 6 dinners planned if you are on the Bikini Body Plan with a FREE Day!

*FREE Day Tip*
Our FREE days usually end up with at least 2 meals out. This makes for more running around and sometimes more cost, but it is dangerous on our will power to buy FREE day treats at the store and keep them in the house.
If you are one of the few that have super hero will power then by all means, you can save money and time by hiding treats in your house. This however is not my m.o.

Bikini Body Plan hits the Plateau

2010-02-10T13:12:00.000-08:00

Keeping the Faith

It's been 5 weeks of fairly consistent workouts along with strict adherence to my Weight Watchers POINTS plan. I had momentarily lost 4 pounds only to have now gained them back. My waist is the only measurement decreasing but at a painfully slow rate. This is the moment where I have advised so many clients to "Hang in there" and "Keep doing what you're doing". I mock my own voice saying "This is the point when your body is transitioning it's metabolism".

I am fully aware what is happening, but when you are in the thick of it, the frustruation is overwhelming.
I MUST believe that I am gaining muscle and that my metabolism will catch up and burn off the fat in the next few weeks. This is the most difficult part of a weight loss program/body change- having the faith that you are doing the right things when all numbers are not decreasing but rather are stagnant or going up.

I think what intensifies the frustruation is my sleep deprivation. Our baby boy is 7 weeks old today and I would love for him to start sleeping through the night like his brother and sister did by 8 weeks old. It is interesting to be fully aware of your mind turning to mush and being so scatterbrained that daily I do something to the effect of putting the cereal in the fridge and the milk in the cupboard. My loving husband continually offers to take some of the middle of the night feedings but I keep telling him that 2 scatterbrained parents would be worse.

So I push on and encourage you to do the same. Take advise from Dori of Finding Nemo, (put in your own context of course :)

"Just keep swimming, just keep swimming. Just keep swimming, swimming, swimming"

Burn Baby Burn (calories that is)

2010-01-31T12:12:00.001-08:00

If you haven't met already, this is the Stepmill (or Stair Machine).

For all of us that love the calorie burn of running but HATE to run this is your new best friend. Have you ever wondered why you get so winded when going up a few flights of stairs? It is because you are using the largest muscle groups in your body. When you activate so many muscles at once, the heart has to work harder to pump that much more blood to the needed areas. All of this equals MORE CALORIES BURNED!

There are so many ways to use this machine. Try out each of the programs offered and see which one you like. Remember not to do the same thing everytime...change it up. "Muscle confusion" as the P90X plan touts.

I like to do the intervals and turn sideways on the faster segments. By stepping sideways you are utilizing the gluteals more, and who doesn't like that?!? If you are feeling coordinated you can also try stepping backwards (please be careful and start on the slow levels), or taking two at a time. Pay attention to what your upper body is doing and don't let it rock forward and back to use momentum (that's cheating and less burning). Also keep your grip loose and avoid pulling/holding on with the arms; this will prevent any shoulder injuries from the joint-tugging that holding on causes.

So give your joints a break from the impact of running and even boost your bootie in the process!

The DANGER of Sitting

2010-01-23T15:25:00.000-08:00

OK, so it might be dramatic to say that sitting is dangerous. However, sitting for extended periods during the day (desk jobs, driving, nursing moms...) will wreak havoc on your body.

I have to admit that because my business is balancing the body and making sure muscles are of functional length and strength, I am obsessive with my own tweaks and overall function. So my latest 'hitch in my giddy up' (an annoying twinge in my right hip) sparked my need to get on my soap box and preach about the DANGER of sitting.

I have learned amazing things about the human body by going through 3 pregnancies and delivering them differently each time. I have also gathered a huge amount of body knowledge by 14 years of working with clients of all ages and sizes helping them achieve a pain-free lifestyle. Turning the spotlight on my right hip I realized that my pain was due to my shortened psoas muscle (see photo below). This is all too common. Anyone who has a desk job, drives extended periods, or in my case sits for 8 hours/day nursing a newborn, must work to counteract the effects of being in the seated position.

The reason this muscle causes so much pain is because of what it attaches to. Notice how it attaches to 5 vertebrae of lumbar spine then descends all the way through the hip joint onto the femur. A shortened psoas muscle may cause low back pain, hip pain, or even create a chain reaction all the way to the neck joining in on a migraine headache.

To give you an example, try to imagine tying your hand to your shoulder (closing the elbow joint) for 8 hours each day. Then imagine what it would feel like each time the arm was released to extend straight. Tightness, sore, maybe swollen...this is in a way what happens to your psoas muscle when you sit for extended periods each day. I don't care if you are a devout yogi or fitness guru (haha), it is difficult to fight against what your body does for 8 hours a day with a 1-2 hour a day fitness regime. Difficult but not impossible, as long as you know the right tools to fix it.

Pilates and yoga are great ways to help lengthen the psoas muscle while giving the rest of your body benefits as well. The key is to think of something that puts your body in a position opposite of sitting. Laying backwards over a fit ball or simply laying on your stomach to watch TV or read a book are all helpful. At the very least, set a timer at your desk to get up and stretch every 45 minutes. If you are on a long road trip, make sure to walk around a bit and stretch at every pit stop.

For some who have had years of chronic pain an effective solution may be the slightly invasive neuromuscular massage. In my opinion, I do NOT recommend surgery. Throwing scar tissue into the mix may complicate the situation further.

I hope this is helpful to you! Please feel free to comment with solutions that work for you or requests for further explanation.

Bikini Body Plan Progress Report

2010-01-19T16:30:00.000-08:00

Weight = down 1 lb

Waist = down 1.5 in

My baby boy is now 4 weeks old and after 2 weeks of the Bikini Plan my weight is down a whopping 1 pound BUT my measurements are showing signs of improvement. I am happily aware that this is a great combination because when you are consistent at a healthy diet while keeping consistent weight training workouts, there will most likely be a weight gain or only minimal loss initially. THIS MEANS GAINING MUSCLE!

I am happy to gain muscle. I would much rather be solid and bigger than mushy and wafer thin. I love the idea of being healthy and athletic. I love having the ability to move furniture around with my husband and not feel like I will break if the wind blows me over.

My gym workouts are hit or miss because I am unable to take the baby until he is 3 months old. This means I must pull out all my tricks in my Home Workout Toolbox. I will post ideas and workouts but please feel free to ask for any specific workouts. I enjoy the creative process of putting together effective workouts

2 weeks down, 10 more to go.

The Ultimate Goal

2010-01-17T14:55:00.000-08:00

This week was more difficult to get in my workouts, I only had 3 stickers for the week. Granted I can play the 'I have a newborn' card to make excuses, but in reality I just didn't follow through. If I don't workout in the morning I just don't do it...no matter how good my intentions are.

My eating was on track again so that is consistent, yeah me! I am really happy with the nursing mom plan with weight watchers online. Especially since finding that both my Coronita with lime and 2 pieces of Oscar Mayer center cut bacon are each only 1 point!

So the ultimate goal is consistency. Both in eating healthy AND working out so eventually the majority wins out over the bouts of laziness and sweet cravings.

Next week's goals:

get in more exercise
figure out why I have a twinge in my right hip
get organized to start back with a few hours of clients

Have you set your goals?

Walking with a Purpose

2010-01-15T20:38:00.000-08:00

This morning while on my walk with my newborn in his carrier on my chest and our 3 dogs leashed to my waist I realized how distracted I was and not paying attention to my body. The slow-building side stich brought my attention to HOW I was walking.

It is so easy to let the body 'do it's thing', but the problem is that the body is really good at cheating and slacking off. Whether you are walking a dog, listening to music, or talking on the phone, it is important to walk with a purpose. This means bringing your attention to keeping a steady pace, extending your stride while keeping muscle control, tightening your abdominals and core, and pushing off through the toes. All of which help to burn more calories by using more muscles and prevent overuse injuries from an imbalanced gate.

The same is true for any exercise really. YOU are in control of how hard you work!

Weight Tracking

2010-01-11T09:36:00.000-08:00

For those of you tracking your weight by WW or on your own, weigh
yourself on Tuesday mornings!
You will get frustruated using your weight the morning after your Free
Day eating. It takes a day for the "effects" to wear off.
Another great way to track your progress is to use a soft measuring
tape and measure the spots where you want to see changes.
Sent from my iPhone...please forgive my typos

FREE Day Menu

2010-01-10T19:27:00.000-08:00

Breakfast: 2 fried eggs on toast w/veg shmear, 2 Osc. M ctr cut bacon strips
homemade banana blueberry muffin with icing (17pts)

Lunch:
Diner cheeseburger w/avocado, jalapenos, L&T with onion rings
apple pie a la mode (35 pts)

Dinner:
Frosted mini wheats
another muffin with icing

OH MY!

As yummy as it is going down, the way I feel on Monday mornings makes me CRAVE healthy food again and that lasts until Thursday or so. So my will power only needs to get me through 3 days :).

Healthy Kitchen Staples

2010-01-07T08:25:00.000-08:00

My breakfast must have! 13 grams of protein for muscle building.

Bikini Body Legs

2010-01-06T08:42:00.000-08:00

Here is a great leg workout sure to get your muscles firm and lean. Make sure to always hit ALL the muscle groups in the legs to ensure muscle balance and prevent injuries.

Please comment with any questions on correct execution or substitute exercises.

Leg Press
1 minute rest in between sets
set     weight       reps     Intensity
1         45            12            5
2         90            10            6
3         115           8           7
4         140           6             8
5          90           15            9*
**no rest, go straight to
Leg Extension or Wall Squat to Exaustion-10!

Seated Hamstring Curl
1 minute rest in between sets
set     weight       reps       Intensity
1          40             12              5
2          50             10              6
3          60              8               7
4          70              6               8
5          50             15              9
**no rest go straight to
Straight-Leg Dead Lift or Prone Hamst. Curl to Exhaustion- 10!

Walking Lunges
1 minute rest in between sets
set    weight       reps      Intensity
1         none           24             5
2         10 DBs      20             6
3         15 DBs      18             7
4         20 DBs      16             8
5         10 DBs      24             9
**no rest, drop DBs and
Jump-Switch Lunges to Exhaustion- 10!

Calf Raises
3 sets of 15
**no rest and
Jump Rope 1 min or 2-Foot Stair Hops (up/down off 1 stair) 1 min

DON'T FORGET TO STRETCH!!

Cardio Days

2010-01-05T08:53:00.000-08:00

3 days a week of cardio brings many opportunities to change it up. For this plan, keep the intensity HIGH.

This works great for those that are "stuck" on the routine of longer cardio workouts at a constant intensity.

Try this treadmill workout: *only 20 minutes!!

Time (min) Speed Incline Intensity (out of 10)

2 4.0 3.0 5

1 4.0 5.0 6

1 4.0 7.0 7

1 4.0 9.0 8

1 3.5 11.0 9

------------------------------------------------------------------------

1 4.0 1.0 6

1 5.0 1.0 7

1 6.0 1.0 8

1 7.0 1.0 9

------------------------------------------------------------------------

1 4.0 1.0 6

1 5.0 1.0 7

1 6.0 1.0 8

1 7.0 1.0 9

------------------------------------------------------------------------

1 4.0 1.0 6

1 5.0 1.0 7

1 6.0 1.0 8

1 7.0 1.0 9

1 8.0 1.0 10!

1 3.5 1.0 5

-----------------------------------------------------------------------

Great Job!

This is by INTENSITY, so if your levels are different please adjust the speed or incline accordingly.

The Bikini Body Plan

2010-01-04T10:33:00.000-08:00

This 12-14 week Bikini Plan is a program with diet and exercise componants. I also welcome comments and sharing so there is a sense of support as well.

The workout goal is 6 days/week of exercise. 3 weight workouts and 3 cardio workouts.
Nutrition plan is the Weight Watchers Online points plan (Free sign up now)

THE KEY TO RESULTS is to keep your body guessing. So for all you runners, try the eliptical machine, swimming or an aerobics class. Change it up! This will also prevent overuse injuries.

And for the weight workouts, the key is to do MAXIMAL effort on the last sets. Which means go to exhaustion building up in weight. This is what helps build your muscle along with a lot of protein in your diet.

If you are afraid of getting bulky, let it go! More muscle = a higher metabolism = more calories burning! If you have no muscle to start, then there will be a short phase of weight gain until your metabolism adjusts and starts to burn off the fat.

Comment with questions and/or experiences! Good luck!

Workout track calendar

2010-01-03T09:28:00.000-08:00

Put your calendar on the wall or door where you can see it from the toilet...really! This ensures it is the last thing you see at night and the first thing you see in the morning. Whether you are reaching your goals or not, it will show on the calendar with one glance.

My reward system is a new piece of workout clothing for every month with 20 stickers. Find your motivation!

Mobile device check

2010-01-03T09:05:00.000-08:00

This is a test for mobile posting. Start of the Bikini Plan is tomorrow!

Today is the day for "before" pictures.

Sent from my iPhone...please forgive my typos

Indications You're Doing Too Much Cardio

2009-10-10T10:06:00.000-07:00

by Brett Blumenthal - Sheer Balance, on Thu Sep 24, 2009 8:25am PDT

Sometimes when I go to the gym, I have this urge to tell some of the most religious treadmill riders "Ma'am, Step away from the treadmill!" No matter how many articles and reports are written on the benefits of exercise other than cardio, it never ceases to amaze me how many women (and men too...) relegate themselves to the endless monotony of the treadmill - or for that matter, any other piece of cardio equipment. Moreover, these individuals will do cardio for over an hour...sometimes hopping from one piece of cardio equipment to another...never even considering time in the weight room, in classes or outdoors.

Although there are definite benefits to doing aerobic exercise; strength, core and flexibility training all provide numerous health benefits that cardio can't: They increase muscular and bone strength, increase lean body mass, safeguard against injury and boost metabolism while decreasing fat.

Is it possible you are overdoing the cardio? Here's how to know:

Time: Unless you are training for a race, marathon or triathlon, there is no need to do more than 30 minutes of cardio (with your heart rate between 65% - 85% of your maximum heart rate) when you workout. Fitness Revamp: If you want to exercise for over 30 minutes, you are better off doing a 20 - 30 minute cardio session and another 20 - 30 minutes dedicated to strength training, stretching and/or core training.

You aren't seeing results: If you are trying to lose weight, yet you aren't seeing results, it may be because of too much cardio. Believe it or not the idea of 'burning off fat' does not stem from cardio...it stems from strength training. Fitness Revamp: Build in 20 - 30 minute strength training sessions 2 - 3 times a week.

Injuries: Too much wear and tear on your muscles and joints can end up in an injury...or even worse, multiple injuries. Incorporating flexibility and strength training helps to strengthen the joints which will prevent pain and damage to joints. Fitness Revamp: Take the time to stretch before and after your cardio sessions.

Boredom: Does it take a lot to motivate yourself to go to the gym? Doing the same type of exercise every day, of every week, of every year is...BORING! Working out should be fun and should make you feel good. Fitness Revamp: Mix it up. Take a class or two that interest you each week. Get into the weight room and do a few sets of bicep curls. Go hiking. Do things that motivate you and keep you interested. Being active is what is most important...not the time and mileage on a piece of equipment.

Do you think you are overdoing cardio? Have you found any of the above indicators true?

A Liquid Diet That Could Lead to Obesity

2009-08-08T05:26:00.000-07:00

This is a great article. There are so many drinks and smoothies out there that have people thinking they are doing good by drinking them rather than going through the drive through, but here is the reality!

For the original article click here

A 2,010-Calorie Shake?!?! (and Other Shocking Drinks to Avoid)

By David Zinczenko, with Matt Goulding - Posted on Tue, Jul 28, 2009, 2:51 pm PDT

Americans have a drinking problem—we simply consume too much nutrient-empty, calorie-full liquids. Blame food marketers for the ever-expanding serving vessels, chock-full of cheap sugar substitutes, a variety of hard-to-pronounce chemicals, and tons of fats. But it’s not all doom and gloom—it turns out, those liquid calories are the easiest kind to cut. And a recent study from Johns Hopkins University found that people who cut liquid calories from their diets lose more weight—and keep it off longer—than people who cut food calories. In fact, cutting those calories in half could mean you could drop around 23 pounds in one year! Two years ago, Eat This, Not That! exposed the 20 Unhealthiest Drinks in America. The list was bad in the scary, jaw-dropping sense: Belt-busting beverages that tipped the scales at over 1,000 (and sometimes, 2,000) calories; hundreds of grams of blood-glucose-spiking sugar, and a slew of unnatural and exotic-sounding additives.
The good news is that many of these beverages have since disappeared from menus and grocery aisle shelves. The bad news, of course, is that even worse monster-malts and Franken-shakes have popped up in their place. That’s why, in our all-new book, Eat This, Not That! The Best (and Worst!) Foods in America! we’ve updated our list of the absolute worst drinks to avoid—and offered sensible alternatives, so you can still enjoy your meals and beverages, but lose weight anyway. Here are the top 4.

4. WORST FLOAT Baskin-Robbins Large Ice Cream Soda with Vanilla Ice Cream Float (32 ounces)960 calories40 g fat (25 g saturated, 1.5 g trans)136 g sugarsIf you’re going to have a float, it’s best to limit yourself to one small scoop of ice cream and a reasonable pour of soda, yet Baskin-Robbins’ smallest portion is 32 ounces! Unfortunately, if the ice cream mogul doesn’t begin offering smaller sizes, your options are limited. Either split a small float or cut the soda out of the equation. All of this is part of a troubled history of serving up deleterious drinks at Baskin-Robbins, which came to a belt-snapping climax earlier this year when they began offering the 2,600-calorie Oreo Cookie Shake. After deriding it as the Worst Drink in America on the Today show and in this very blog, we’re happy to say that the folks at Baskin-Robbins have snapped to their senses and eliminated the weapon of mass construction, along with the rest of their so-called premium shakes. They're starting to offer some healthier varieties, too.
Drink This Instead! Cappuccino Blast Original (small)310 calories 12 g fat (7 g saturated) 42 g sugars

3. WORST ICE BLENDED COFFEE DRINK Così Gigante Double OH! Arctic (23 ounces)1,210 calories19 g fat259 g carbohydratesHow does Così’s coffee creation reach such abysmal heights? By dropping a giant Oreo cookie into the blender with a flood of chocolate syrup and then sticking another Oreo on top. The only thing stronger than the massive caffeine jolt will be the sugar crash to follow. “Blended coffee drinks” is a troubled genre in need of a name change; we think “caffeinated milk shakes” is a more apt description.
Drink This Instead! Grande Latte (15 ounces)210 calories7 g fat21 g carbohydrates

2. WORST SMOOTHIE Smoothie King’s The Hulk, Strawberry (40 ounces)2,088 calories70 g fat (32 g saturated) 240 g sugars To be fair, this smoothie is made to help people gain weight and that's the only reason it's not our official worst drink in America. The problem is that we live in a nation in which two-thirds of us are overweight, and the number of professional body builders doesn’t constitute a significant demographic. Plus, if you really want to put on some pounds, just eat 9 Odwalla Super Protein bars. That’s how many it would take to match this caloric load.
Drink This Instead! The Shredder, Strawberry (20 ounces)356 calories1 g fat41 g sugars

1. THE WORST DRINK IN AMERICA Cold Stone Creamery Gotta Have It PB&C Shake2,010 calories131 g fat (68 g saturated)153 g sugarsIs this the worst drink on the planet? All signs point to probably. First off, it has more sugar than 12 Fudgsicles, as much fat as a stick and a half of butter, and more calories than 37 Oreos. Oh, it also has 3 days’ worth of saturated fat. Need more proof? Let’s hope not.
Drink This Instead! Sinless Oh Fudge Shake—Like It490 calories2 g fat (2 g saturated)110 g carbohydrates44 g sugars

Check out 15 more drinkable disasters here. And don’t stop with the beverages. Here is the current list of the 30 Worst Foods in America. (Prepare to be shocked!)It’s not all bad, though. Check out the 125 Healthiest Supermarket Foods in America. To learn the truth about diet soda, energy drinks, and discover the best no-diet weight loss solutions on the planet, check out all of the eye-popping lists at eatthis.com.Want a flat belly fast? A lean, sexy body can be yours--fast! Try the new Men's Health iPhone app! It's like having your own personal trainer 24/7!And please share your nutrition and weight-loss tips and tricks with the rest of us.

Fell off the Wagon

2009-07-10T13:03:00.000-07:00

Exercise and Pregnancy #3

Week 10
OK, so I have fallen off the exercise wagon because I completely lost my voice (which some of my family think is quite funny) and have gotten a head and chest cold. Being pregnant I can't take any of the 'good stuff' like my normal Theraflu. So the priority of the moment is to try and get some sleep without coughing.

Week 11
I STILL have the cold and would really love to take some Theraflu and get it over with, but I don't. My sleep is deprived because I can't make it more than an hour at night without coughing (which my husband loves as well). I have also fallen off the healthy eating wagon because Top Ramen and croissants seem to make me feel better :).

Week 13
We finally got to spill the new baby news to my parents and my husbands siblings! I finally started feeling better a few days before we left for our trip to CO. All of the lack of exercise and the sudden indulgence of comfort foods have made by belly start to bump out at a much faster rate than I remember with my other two.
I can only give myself credit for working out ONCE this whole week. It was a big wake-up call to feel the effects of exercise at altitude after living on an island for 7 months!

Week 17
I am finally getting back into a groove of working out and getting exercise 4-5 times per week. I have had sporatic volleyball practices the past few weeks which is probably a good thing considering it has been 94 degrees with island humidity. But I miss volleyball because it has been a great way to exercise without being boring.
My nutrition lately has been what I call healthy with some sprinkling of treats. My will power to stay away from baked goods for snacks has been weak, but I am consistent with healthy breakfast lunch and dinners! So I give myself points for that:).

Exercise and Pregnancy - My Own 9 Month Journal

2009-06-03T10:28:00.000-07:00

Baby number 3 is on the way!

I have decided to blog about my journey through pregnancy and how exercise plays such a big role in the health of the baby and the mother. This will mostly be MY opinions and MY experiences and NOT medical advise for pregnant women.

I realize that I am VERY casual when it comes to being pregnant. With my first two pregnancies, I had an occasional glass of wine and I couldn't get enough sushi. I know that many will disagree and some will agree with what I choose to experience while pregnant. I am happy with my first two pregnancies and I had happy and healthy babies who slept GREAT!

So here is my journey of baby number 3:

(this post includes many week updates due to not posting until the announcement has been made public with our families :))

Week 5

I am pretty sure I am pregnant because I have missed my period by a week and I have been charting my temperature and it is staying high. I am not taking a pregnancy test yet because I want to be sure that the little bugger is implanted for sure.

I am still in my normal routine of working out 5-6 days a week varying yoga, cardio, weights, and volleyball. I am thrilled with volleyball! In my community here in Puerto Rico we have a former Olympic Women's Volleyball player who is providing a weekly clinic of court volleyball. I played long ago in junior high and some of it is coming back. It is a whole lot of fun and a great workout as well!

Week 6

POSITIVE pregnancy test! Woo Hoo! I really like the method of charting my Basal Body Temperature. I have always been quite regular so it has been easy to predict when I ovulate with the temperature charting. We used it successfully to plan a boy first then a girl.

So far I feel the same. There is maybe a bit stonger pull for a mid-day nap:), however, I think that is mostly mental.

I remember the discomfort of constipation early on in preganancy with my first two so I have begun taking a stool softener every day as prevention.

Week 8

I am definitely short on motivation to get up and go work out, but as soon as I do I feel so much better. I am fortunate to have had the luck of not having morning sickness with my other pregnancies and this one seems to be the same. There was once or twice with the others where I rushed to the toilet/sink/out the car door, but all in all quite easy compared to some women I know. Again, I believe the exercise and circulation help to keep the sickness at bay.

Thank God for my husband who helps to push me out the door in the morning. I am still biking the dogs every other morning so that is also a nice start to the day. For some reason it is more mentally difficult to get myself to do my weight training, so right now I am doing mostly 30 min elliptical workouts and volleyball...some yoga.

I haven't changed my eating at all...OK, maybe an occasional extra healthy snack. I am fully aware that "eating for 2" is just an excuse to eat too much. I remember reading that in the 2nd and 3rd trimester the body needs only about 300 more kcals per day. The trick is tring to keep those extra calories healthy!

I have been used to eating every three hours since I did Body for Life. My body likes that system and especially while pregnant.

Perfect Yoga Podcast

2009-04-04T07:34:00.000-07:00

If you are ever in a place where you don't have access to your favorite yoga studio or the local class schedule doesn't fit with your schedule, then I have to say that a yoga class by podcast is a very nice substitute.

My podcast of choice to try it out was "The Yoga Practice Show" by yogajournal.com . It was free on itunes which makes it even better. As I am not terribly familiar with downloading and using pocasts, it probably took longer than it should have to get all set up. However, all I had to do was set my computer on my coffee table and roll out my yoga mat. Some of the podcasts, just like studio classes, require props so you should have at least a block and a strap ready.

I was quite happy with the instruction and the level of difficulty. Beginners might want to watch the session all the way through once to get an idea for the poses if they aren't familiar with the names or specifics. What was the most convenient was the choices of podcast durations. Most are 20-30 min long but could easily be combined to give you a full hour class or longer if desired. I have not yet tried this on my mobile device. I figure it would work sufficiently with just the audio as long as I know all the poses. I suppose I could find a spot to prop the devise in order to follow the video as well.

I would highly recommend trying yoga by podcast, especially for those who don't conform well to the schedules of studio classes, or to those that travel. This would work fabulous in your hotel room.

I look forward to trying out other podcasts from other sources and I will keep you all posted on what I find out!

The Balance Guru now in Puerto Rico

2009-01-13T05:56:00.000-08:00

Bienvenidos a Puerto Rico!

The Balance Guru has moved to Puerto Rico. My family and I have chosen to have an adventure in the Carribean and we moved to Puerto Rico site unseen. We have left the door open as to how long we will live here, but so far we are absolutely in love with the island.

------------------------------------------------------------------------------------------------

As far as The Balance Blog is concerned, I have seen many interesting health habits here that are common with most Latin American countries. The way they eat is the most obvious.

This is a plate of common Puerto Rican specialties; twice-fried empanadas and the standard rice and beans. Yes, you read it correctly, TWICE-FRIED! I have to say that the red beans and rice most always taste delicious. But most foods with high fat content do!

Our eating experience the first week we were here was that everything can come with rice and beans if you want it to. If not, then it comes with bread. I can't tell you how overloaded each plate is with carbohydrates and fat. And it is very rare to see ANY vegetables. For Puerto Rico, a vegetable is the onion and corn they cook with the stew, or sancocho (again very tasty dish, but loaded with fat and carbs). It surprises me how difficult it is to get fresh green vegetables here.

All of our experiences in every type of restaurant we came across (local, breakfast, deli, lunch, dinner) were very telling as to why there is such a problem here with Diabetes.

Statistics from the National Diabetes Education Program (NDEP) show that Puerto Rican residents are 1.8 times as likely as whites to get diabetes.

For those with diabetes, it must be so difficult to make changes in their nutritional habits with all the access to unhealthy foods. But there is also a cultural componant in that there is such connection with the heart and soul that goes into the food. And it is the food that is the centerpiece of most family and neighborhood gatherings.
There needs to be a family and community support for those with diabetes and those at high risk for diabetes to make a change. There has got to be a way to keep the soul and loose the fat in the food.

Tough Love from the Tainer

2008-10-12T09:40:00.000-07:00

The Hard Truth About Injuries, Vacations, and Falling off the Health Wagon

The general consensus among health professionals is that is takes
TWICE AS LONG AS THE TIME YOU WERE OUT to get back to where you started.

So to explain, if you go on a 2 week vacation and enjoy the food and lack of exercise, it will take you 1 month to simply get back to the shape you were in on the day you left.

It is also true if you had an injury and you decided not to maintain exercising your parts that weren't injured.

So next time you decide to let yourself slip off the "health wagon" for a bit, just remember that it takes that much more work to climb back on.

Tough Love.

The Truth to the New Foods at Starbucks

2008-10-07T14:06:00.000-07:00

After a chilly 39 degree bike ride this morning, I needed to thaw out. The pull from Starbucks was enormous!

Now, I have warned many friends and clients about the hidden calories in coffe drinks and the goodies that accompany them. I have learned that for me, it is best to aviod Starbucks because I have little to no will power when it comes to baked goods. It is best for me to find a drive thru or send in my husband for my grande, non-fat, no-water, chai tea latte that I love so much.

I am fully aware that my usual drink is 220 calories, and I torture myself with online nutrition facts of the foods and treats. Today, the flyer for the newest featured foods caught my eye. I was certain I would have yet another calorie WARNING to blog about with the new items.

However, I was pleasently surprised to find out that the Perfect Oatmeal (whole grain) is only 150 calories! Granted the portion looks to be a bit skimpy. But for those who normally don't eat breakfast, it is a fine choice.

Just make sure to stay away from the new Sausage Piadini weighing in at 500 calories, HALF of which are from fat.

Protein Bar Review - Clif

2008-09-28T06:42:00.000-07:00

Finally! A Protein Bar with Great Taste!

For the longest time I have been trying out diferent protein bars. The concept is fabulous, portable protien! However, without fail the ones with enough protein always seem to be gritty and tasteless. The ones that taste good usually were low in protein and high in sugar.
The only hitch with this one is that it is pretty high in calories (270) so you need to use it as a meal replacement, or use half as a mid-meal like I do. Unfortunately those calories include the 22g of sugars that are making it taste good...ugh!
So if you need a healthy alternative to pulling through the dirve thru when you are out and about, the CLIF Builder's Bar is a great option. They have many great flavors as well. Just make sure you use it wisely!

Devoted

2008-08-24T12:49:00.001-07:00

In the past few months I have realized that despite of my being a huge Dog Whisperer fan, I have painted myself into a corner with our daily exercise routine. What started as the zen of dog walking and grew into zen to the extreme, has now become a challenge of my devotion to the cause.

As I mentioned before, and as my husband warned me as well, the dogs are now in such condition that they NEED to run with the bike. Especially now that we are staying with my mother-in-law in order to care for her as she fights lung cancer. She is fragile and our dogs are big. Especially our rottweiler-mix Roca, who seems to have a pain tolerance higher than a woman choosing to deliver quadruplets naturally. So the morning bike routine of 6 miles in about 30 minutes keeps the dogs on good behavior, but has also created the Michael Phelps of dogs...2 of them.

As the early morning sunrise gets later and later, my motivation to crawl out of bed gets lower and lower, I am constantly reminding myself that this routine is good for everyone. It keeps the dogs calm, it burns some extra calories for me, I see the beauty of the outdoors...yadda, yadda, yadda. However my brain has become quite bored of the routine and I don't think my body likes it anymore either. As I tell my clients regularly, "Variety is the key to staying in shape and preventing injuries" and, "Keeping your body guessing will help you burn more calories". These words of wisdom ring in my head and play a part in the desire to stay in bed an extra 30 minutes in the morning.

In self-analysis and gratuitous complaining, I now have aches and tweaks that I didn't have before I started biking every morning. I have never been a big fan of cycling because the bent over posture is awful for the neck and hips. So now my morning mission while I ride is to devise a way to counteract the imbalances happening in my body. I know regular yoga would help. I miss my twice a week yoga that I did in San Diego. At least that would unwind me a bit. And I would love to have a weekly massage, but that concept makes me laugh a bit as I remember the reality of 2 small kids, a weak mother-in-law, and a lack of ever-flowing discretionary funds.

So despite my complaints, I continue my devotion to Cesar Milan's motto of "Exercise, Discipline, then Affection" for my dogs and find comfort in my gratitude of having the health and vitality to keep up this routine day after day.

To Stretch or Not To Stretch

2008-07-31T13:13:00.000-07:00

From: OPTP Insider Newsletter May 2008

Along with cardiovascular exercise (which raises your
heart rate) and resistance training (lifting weights),
stretching is an essential component of a complete
fitness regime, yet it is often the most neglected. People
perceive it is too easy and, as a result, unnecessary. Many
do not realize all the benefits that come from a regular
stretching routine.

In fact, regular, controlled stretching improves and
maintains flexibility and mobility, corrects bad posture,
reduces the risk of injury, relieves pain, and even helps
counteract the effects of aging. In addition, it relaxes the
body, helps reduce stress levels and can help to boost
self-esteem. Everyone, regardless of age or fitness level,
can benefit from stretching. By making it an integral
part of your lifestyle, you will reap its many benefits.
A stretch may target a muscle, or a group of muscles, but
its benefits will be felt throughout the body, and even
on a mental level.

Stretching Essentials

Good flexibility is known to bring positive benefits
in the muscles and joints. It provides ease in body
movements and everyday activities. When you’re
stretching it is best to target the major muscle groups of
the body which include calves, thighs, hips, lower back,
neck and shoulders. Also stretch muscles and joints that
you routinely use at work or play.

It is best to warm up the muscles before you stretch
them. A good warm-up accomplishes two things, it
improves muscle extensibility and loosens connective
tissues, and it gets the neuromuscular circuits firing.
Warm up by walking while gently pulling your arms, or
do a favorite exercise at low intensity for five minutes.

Better yet, stretch after you exercise – when your
muscles are warm and more receptive to stretching.
Heat makes connective tissues (joint capsules,
ligaments, & fascia) more pliable. As fascial pockets
around muscles become warm, muscles can extend
farther, allowing for an increased range of motion.
Try to hold stretches for at least 30 seconds or longer
if you can. There are different views about how long is
necessary to hold a stretch to get the maximum benefit.

Stretching has both neurological and mechanical effects
on muscles and connective tissues. A stretch needs to be
held long enough for the muscles to relax so they can be
passively lengthened. As you hold a stretch, consciously
relax the tight muscle and feel the myofascial tissue
around it elongate. After the muscle finally relaxes, the
connective tissues can begin to stretch. It takes time to
lengthen tissues gently and safely. That can seem like a
long time, so keep an eye on the clock or your watch.
Remember to relax and breathe freely. Take several slow
deep breaths while holding the stretch, and then repeat
the stretch on the other side.

Are Fat Calories More Fattening Than Carbs?

2008-07-15T20:29:00.000-07:00

Which is Worse for Weight Gain? Carbs or Fat?

This is an interesting artile from Time.com that simply explains a common question I recieve from my client's and friends trying to loose weight.

If you're one of millions of Americans trying to lose weight, you probably wish you had a more effective diet than the one you're on now. And if you're wondering whether Dean Ornish's low-fat diet will help you shed pounds better than Dr. Atkins' low-carb menu, the answer is simple: it doesn't matter. Scientists know that on a molecular level, different types of starch and different types of fat have varying effects when they hit the body. But in terms of weight loss, low-fat diets and low-carb diets overall are equally effective (and, most of the time, neither will help you keep the weight off long-term), says Walter Willett, chair of the department of nutrition at Harvard School of Public Health. Here's why.

Q:Will eating a calorie of fat make you fatter than eating a calorie of carbohydrate?

A: From many kinds of studies conducted over years, we are quite confident now that a calorie from fat will cause a similar amount of weight gain as a calorie from carbohydrate. There are some interesting questions about whether eating carbohydrate calories versus fat calories will make you eat more calories, but based on what you put into your mouth, it's pretty clear that the source of the calories is really not important.

[Whether fats or carbohydrates are more filling] is one issue that's been raised — but it's been raised on both sides. The best way to get to the bottom line is to look at long-term studies where we randomize people to a high-fat/low-carb diet or to a low-fat/high-carb diet and follow them for at least a year or more. That kind of study takes into account the possibility that one kind of diet provides more satiety; so, over the long run you would see more weight loss on that diet. But those studies — half a dozen or more have been done — show quite clearly that the percentage of calories from fat has very little effect on long-term weight loss.

One possible footnote to this issue relates to some recent evidence on trans fats. We have seen in our studies that people who eat more trans fats seem to gain more weight, even when the total calories are the same. I was a little skeptical about that, in part because we're not quite sure we can measure calorie [intake] precisely enough. [It's hard for people to track their portion sizes to the gram, or even be sure of exactly what they're eating, especially if they ever eat out.] But in recent five-year feeding study in monkeys — they're animals so you can control their diets — the monkeys on the high-trans-fat diet gained more weight. They gained about 7% of their body weight over a five-year period, compared to the monkeys on a low-trans-fat diet, who gained about 1.5% of their body weight over five years.

So there may be something more complicated going on there. But there's not any good data [to explain why a calorie of trans fat should cause more weight gain than a calorie of something else]. It may be that on the high-trans-fat diet you're more likely to push those calories into your fat cells rather than your muscle cells — and muscles burn calories 24 hours a day. In the long run, that could make a difference in weight gain. But that's speculation. We're really not sure.
We've now looked at over 250,000 men and women for up to 30 years, and we [also] haven't seen that the percentage of calories from fat or from carbohydrates in your diet makes any difference in relation to heart attacks, various cancers or stroke. Having said that, the type of fat is very important, and so is the type of carbohydrate. So we find that trans fats, again, are particularly harmful with regard to type 2 diabetes and heart disease. On the other hand, unsaturated fats are actually beneficial in terms of reducing the risk of heart disease and type 2 diabetes. It's the same with carbohydrates. The total amount is not important. But high intake of refined starch and sugar is related to a higher risk of heart disease and diabetes, whereas high-fiber whole-grain carbohydrates are related to a lower risk. That's not too surprising, as we know that high intakes of sugar and refined starch have an adverse effect on blood glucose levels.

So the quality of the diet is really important, but just looking at fat versus carbohydrate misses where all the action is.

So the bottom line is: A calorie is a calorie is a calorie. Therefore, if you put in more than your body uses, it will be stored as fat. PORTION CONTROL people!

But I'm Too Busy to Workout!!

2008-06-20T13:29:00.000-07:00

The Trainer Becomes the Trained

My husband and I have just recently transplanted ourselves, our 2 kids, and our 2 dogs from San Diego to Denver for the summer. So for about 2 months now my workout routine has been turned on it's head. As a fitness specialist, I am often advising clients on how to make sure they get their exercise in during the week. I tell them, "Write it on your calender/planner" or "Find a workout buddy" or "15 minutes is better than nothing". Most often the most common excuse for not exercising is "I'm too busy to workout!"

These past 2 months I have had to take my own medicine, and I'm telling you...I'm not so good at it.

Where I am usually on a high conformity/Type A schedule and know exactly when I am going to workout and what part of the body will be worked, I have been grasping at any moment I can to get myself lifting more than moving boxes and running after more than my kids. So from most of you I can hear the snide remarks now, "Welcome to the real world Miss Balance Guru". To you I say, "Touche." However, I must say that I am proud of my creativity.

I have still continued to ride my bike with the dogs every morning. Though it may be a mostly flat ride, I am burning calories trying to stay upright as the dogs randomly bolt in different directions chasing after squirrels (did I mention they are both on leashes?)

I have done lunges off a bench and push ups on the grass at the playground while the kids played

I have taken an extra trip or 3 up the stairs, taking every other stair

We are only now settling into some resemblance of a routine and we decided to get a membership at the nearest "Big Box Fitness Club" even though there is a treadmill, elliptical and universal weight machine literally across the street at the neighborhood clubhouse. For me, I have more motivation to go to a gym where I have more space to do all my functional exercises mixed with my weightlifting and there is a place for the kids to play.

It takes determination to get back on the workout wagon once you have fallen off. Momentum is NOT on your side. Excuses pile up and the schedule gets filled with other things. The key is making the decision to turn things around and making exercise a priority!

Zen to the Extreme

2008-04-30T20:44:00.000-07:00

Back in November, I had a post regarding the Zen of Dog Walking and how I have found many benefits from my morning walks with our dogs. The morning walks have since been 'kicked up a notch' and are now either bike rides or in-line skating. (my new and funky in-line skates will be reviewed in the future)

I still truly enjoy the peace and quiet of early morning. I have learned to be grateful while moving faster and sweating more. Being on the bike mostly, I cover more ground and I get to enjoy beautiful San Diego sunrises.

So here's my problem. Now that I have been working the dogs harder in the morning, our puppy Roca (yes the bigger one) is dependant on the exercise. If I am unable to take them, Roca is all over us all day for attention. He's a nudger. And I can't tell you how many times his nose nudges me inappropriately. I'll have to check with Cesar Milan, The Dog Whisperer for a solution.

BEST Activewear - Lululemon Review

2008-04-29T20:10:00.000-07:00

OK, for so many reasons I LOVE this line of clothing! Lululemon has a large yoga following but that is changing quickly. It is great for yoga but also weight training, cardio, fitness classes...AND it looks classy enough to run your errands after the workout.

This company began in Canada so Canadians are saying "Duh, you haven't heard of lululemon?" But showrooms and stores are popping up all over here in the States. They take great care and do much research in to opening a new location. All the staff are always SUPER helpful and really know their product.

As a trainer, it is so nice to have workout wear that looks professional enough to throw on a Remix Hoodie and go right to a client. As a frugal mom, their reversible Groove Pants/Capris help me get more bang for my buck$. And when I was pregnant, I wore the Power Y tanks throughout the whole pregnancy.

The fabric is yummy soft and the craftsmanship is such that your fitness wardrobe will last forever (which also gives you more bang for your buck$). The added bonus is the company's commitment to the community and the health and fitness of everyone. They offer free classes and workshops and partner with yoga instructors and fitness professionals (Ambassadors) in the area in order to give you resources for your personal wellness journey.

CHECK 'EM OUT!!

Bikini Body Accomplished!

2008-04-02T14:42:00.001-07:00

It began with a 12-week goal

After slipping off the health wagon over the holidays, I put in consistent work, determination and despite a few set backs, I felt great in my brazilian bikini on the beach!

For me, on this annual vacation, I love to reward my hardwork by indulging in any carb I choose (starch, alcohol, sugar) and in quantities that I seem to regret later. But only for fleeting moments because I soon realize that my sunbathing position is ideal for digestion and I don't need to move for another 30 minutes when it's time to flip. *grin*

Granted, I did my best to keep up with workouts while on vacation (even doing yoga by the pool with my mat blowing away with every change of pose), but 2 weeks of margaritas, quesadillas, pan dulce and dinners out most every night (with bread AND butter), my suit got a bit snug and I needed to remind myself to "suck it in" more often.

And now begins a new cycle...with motivation to purge out the indulgences. I am back on the health and fitness wagon and looking towards a new goal (yet to be determined).

Have Your (Pan)Cake and Eat it Too!

2008-03-04T11:26:00.000-08:00

For those of you who have given up a big carb-filled breakfast to eat healthy, here's a recipe for you:

INGREDIENTS

1 cup uncooked whole-grain oats (non-instant, the bigger ones)

6 egg whites

1 cup reduced-fat cottage cheese

1/2 tsp vanilla extract

1/4 tsp ground cinnnamon

3 tsp sugar substitute

1/2 cup sugar-free maple syrup

1/4 cup mixed berries (fresh or frozen)

DIRECTIONS

Lightly coat a skillet or griddle with non-stick cooking spray; place over medium heat.

In a blender, mix egg whites for 30 sec, then add oats, cottage cheese vanilla, cinnamon, and sugar substitute. Blend on medium until smooth, about 1 minute.

Pour batter onto hot skillet about 1/3 cup at a time. Wait for bubbles to begin bursting on top, then flip and cook until golden brown.

Place a portion of pancakes on two separate plates and serve with syrup and berries.

**This batter is also good in a Belgian waffle maker!

For those with high activity levels, or in a mass-building phase, you may add a strip or two of turkey bacon (it's really not so bad).

Make Your Joint Replacement Surgery a Success

2008-02-19T13:39:00.000-08:00

There is a way to breeze through your joint replacement surgery.

The key is to be prepared! Be prepared in each - mind, body, and spirit.

Preparing the Mind

There is more to joint replacement surgery than simply showing up on the operating table and performing the allotted 2-3 months of physical therapy. You need to develop the expectation that there is more to this transformation than the 3 month widow of surgery and physical therapy. Preparation should happen weeks, if not months, before the procedure. And rehabilitation should last until physical therapy exercises become lifestyle changes.

The most important thing to realize is that you will have a new joint, which essentially gives you a new body (think, ‘knee bone connected to the…hip bone’). When working with clients who have had a joint replacement, there is a constant battle in the brain not to be in the “old body” patterns. If you think of how long it took to grind down your joint in the first place, you have at least that long to develop subconscious healthy movement patterns.

Preparing the Body

The stronger you are going into surgery, the better. And I am talking about ALL OVER. By strengthening the muscles around the affected joint, it will help to lessen the amount of muscle atrophy (depletion) from the non-use after the surgery. The current range of motion (ROM) of the joint may be significantly affected due to pain; however there are many exercises that can still be performed within the existing ROM.

It is also helpful to work the areas of the body that aren’t “broke”. For example, if you are scheduled for a total hip or knee replacement, you will be using crutches or a walker after the procedure. If you aren’t using either of those props now, building up strength in the arms and upper body will help to getting around without fatigue later. If you are getting a single knee or hip replaced, it is important to prepare the other leg for the extra work that will be required of it.

The bottom line is to think outside the box, where the box is the affected joint.

Preparing the Spirit

Injuries take their toll in many ways. They bring pain to the body and frustration to the mind. There will be many hurdles along the way as well as improvements. Prepare yourself by focusing on the positives (the healthy parts), and it is possible to avoid breaking the spirit it and build it up instead.

12 Weeks to a Bikini Body - Final 4 Weeks

2008-02-16T20:16:00.000-08:00

Alright, this is where mental toughness comes into play. We have begun with a 12-week plan for a bikini body, and checked in at 6 weeks to deal with cravings and pitfalls. If you have been on a fitness and nutrition program for 8 weeks, you should be seeing some results. This is about the time where your metabolism starts to adjust to the changes you are making. These last 4 weeks are crucial in order to make the change more permanent.

Dig deep to stay the course and find your motivation. Mine came through swimsuit shopping...talk about a motivator! Harsh lighting and styles that didn't flatter...at all. Don't get me wrong, I still found two really cute bikinis. But to make them look even better and to let me have some fudge room for margaritas and banana monkeys, I need to stay focused.

The mantra is, "PROGRESS NOT PERFECTION", it keeps you sane.

If you don't have a workout plan, there is a decent one on fitnessmagazine.com, 4 Weeks to a Bikini Body as well as utube and others. I am curious about the P90X DVD's, they seem to be a great challenge for a home workout.

6 Weeks to a Bikini Body - Cravings Happen

2008-01-24T21:13:00.000-08:00

OK, I am 6 weeks out from our Cancun vacation. Am I where I want to be? Not quite. But there has been progress since the start! Even through obstacles in the form of a head cold that slowed down my workouts, and newly baked Rice Krispie Treats that my kids could never have finished on their own--grin.

Cravings Happen

Challenges to a healthy lifestyle are a given. If not, we all would look like Heidi Klum. For me, it's baked sweets. For others it is a weakness for starchy foods like breads and pastas. For some it might even be the bag of salty potato chips that stare you down and threaten to take your first-born if you do not finish the whole bag.

The best thing you can do when obstacles and temptations pop up is to embrace them. Take the opportunity to learn what steps lead up to your cravings, or how to better hold your boundaries when faced with last minute parties or schedule changes.

Persevere

When you are wanting to make and maintain aesthetic changes to your body, it's all about the diet. I must make it clear that I'm not talking "diet" as in fads like The Atkins Diet or The South Beach Diet, I am talking about a hand-to-mouth lifestyle change.

Here's a fun diet quote:

"If it tastes good, spit it out!"

Healthy foods have long since gotten a bad wrap for lack of taste and flavor. Luckily for me there is this lovely product called Splenda. I know it's not for everyone, and some think I am growing a second head as we speak. However, I am the ultimate sweet tooth and it sometimes takes elephant-sized will power to not grab a donut on my trips to the grocery store.

The Free Day Option

My favorite solution for cravings is the Free Day. My husband and I eat excellent 6 days of the week and save 1 day as our Free Day. For us it is Sunday. When you work so hard to resist temptation and your will power gets an ultimate workout, the Free Day becomes almost sacred. We look forward to the fun of choosing which restaurant we will eat at, or what treat are we going to reward ourselves with. And after a day of eating so indulgently, we have NO problem staying away from the treats for a few days and choosing healthy alternatives that give us more energy.

Yoga Kids DVD Review

2008-01-20T15:21:00.000-08:00

ABC's for ages 3-6. This is the 2nd Yoga Kids DVD from GAIAM
Review by Lori Frederic CSCS, CMT

I got this for my 4 year old son to introduce him to yoga and meditation. I was happy to find it at our local grocery store for $14.99 (same price as gaiam.com).

The guided poses take the child through the ABC's with fun poses. In the 30 minute DVD, the child learns about belly breathing, balance, and flexibility. It keeps my 4 year olds attention with the quick flow of poses. The only downfall is that there wasn't the meditation component that I was hoping for. It goes through a bit of relaxation breathing at the end, but it mostly ends up with laughs for us because it has the child put their head on someones belly, or a toy on their own stomach to feel the belly rise and fall. Once a giggle happens, relaxation is out of the question.

This DVD was also fun for my toddler who liked to watch her brother go through the poses and will even join in on the animal poses.

10 Reasons You Should Strength Train

2008-01-15T17:22:00.000-08:00

Why should you strength train?

Answer :

Proper strength training can help us to look better, feel better and function better. Here are 10 reasons why you should pick up your weights today and get started:

Brought to you by iVillage Total Health

1. Strength training prevents muscle loss. Adults who do not strength train lose between five to seven pounds of muscle every decade. While cardio exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue.

2. Strength training will increase your metabolism. Research shows that adding three pounds of muscle increases our resting metabolic rate by seven percent, and ups our daily calorie requirements by 15 percent. The average adult experiences a two to five percent reduction in metabolic rate every decade of their life, so strength training can help make up for that loss.

3. Strength training will increase your muscle mass. Research shows that doing 25 minutes of strength exercise, three days a week can increase muscle mass by about three pounds over an eight-week training period. After that, muscle mass will continue to increase, but gains will differ from person to person depending on how much muscle has been lost through the years.

4. Strength training will reduce your body fat. Increasing your muscle mass will increase your calorie burn, thereby reducing the likelihood of fat accumulation. Researchers found that strength exercise produced four pounds of fat loss after three months of training, even though the subjects were eating 15 percent more calories per day.

Read more on reasons 5-10 here

5. Strength training will increase your bone mineral density.

6. Strength training will improve your glucose metabolism.

7. Strength training will speed up your digestion.

8. Strength training reduces your resting blood pressure.

9. Strength training will relieve lower back pain.

10. Strength training will reduce arthritis pain.

The (Nutrition) Truth Shall Set You Free

2008-01-10T14:40:00.000-08:00

It has been medically proven that having a nutrition log or journal - a notebook/file where you track ALL of what you put into your mouth - is the easiest way to loose weight. Whether you track your intake online or in your own bedside journal, the results are the same.

Writing down your daily food intake is a way to acknowledge the importance of your weight loss decision and help you to take it seriously. Tracking everything including your food, your emotional triggers, and daily physical activity helps you identify patterns and habits that lead to overeating and inactivity.

This simple act alone can keep you on task: When you know you have to write it down, sometimes that doughnut becomes less appealing! The National Weight Control Registry says that journaling is one of the most powerful tools used by all successful dieters.

A nutrition journal is also helpful to professionals in your life such as acupucturists, physicians, personal trainers, and naturopathic doctors. If you are dealing with other health issues, your nutrition journal may give insight to unhealthy patterns.

Five Urgent Reasons to Lose That Weight in '08

2008-01-03T15:12:00.000-08:00

By Sarah Baldauf
Posted December 31, 2007
Your spare tire, researchers have discovered, is very likely making serious mischief. When you carry around an overabundance of fat, your body's normal processes can go awry, causing widespread inflammation and insulin resistance, for example. The result? Often, it's disease and dysfunction.

1. Cancer prevention begins with your waistline, say experts who released guidelines earlier this year. Your best defense? Stay as lean as possible within the normal range to protect yourself against six cancers that have been linked to extra fat—esophageal, pancreatic, colorectal, breast (in postmenopausal women), endometrial, and kidney—and possibly gallbladder cancer as well.
2. When your body's tissues become resistant to insulin—which helps usher glucose out of the bloodstream into the cells—you're vulnerable to hypertension, diabetes, and heart disease. Plus the pancreas is forced to pump out extra insulin, which, along with an excess of glucose in the bloodstream, can cause weight gain.
3. As fat stores grow, so does their release of leptin, an important hormone sent out by fat that normally signals your body to stop eating and to burn more energy. But once a certain threshold is hit, the brain can't see the message anymore, and the body thinks it's in starvation mode. Response: You eat more and move less.
4. Excess fat tissue starts spewing a stream of inflammatory factors into the bloodstream. Chronically, this causes the blood vessels to become inflamed and lays the groundwork for atherosclerosis.
5. Fat deposits start getting packed away in places they were never meant to be—like your liver, muscles, and deep in the gut, wrapped around vital organs. In the liver, for example, fat deposits can cause rampant inflammation and scarring that can lead to liver failure.
*Get the whole story on how that extra baggage may be setting you up for disaster—and six tips on how to drop the weight.

Get a Swimsuit Body in 12 Weeks

2008-01-03T13:11:00.000-08:00

The Cancun Countdown Begins

It is a sad fact that for most of the population who set New Year's resolutions for weight loss or fitness, the sticking factor usually wears of in early February. At the athletic club I used to work at, the other trainers and I would make bets on how long the 'resolutioners' would last. For most, myself included, there needs to be a long-term motivation. Something 10-12 weeks out is ideal.

For my husband and I, our motivation lies in our Cancun vacation each year at the end of March. It gives us 11 weeks from the first of the year to make sure our bodies are in "Swimsuit Shape". I have heard somewhere that it takes 22 days in a row to create a habit. However, it really turns into a lifestyle change when you reach for success for 12 weeks.

That's why I enjoy and promote the Body for Life program by Bill Phillips. It is a 12 week challenge that gives you everything you need to make a body transformation. From workouts to recipies, there are day-by-day instructions and meal-to-meal options. It pays to be Type A for this high conformity program. But that is really the case for any program. You can't just "wing it" when it comes to a lifestyle change.

The Best Exercise When You Are Short on Time

2007-12-14T19:40:00.001-08:00

Walking Lunge with Rotation

Photo & description courtesy of fitness magazine
Minutes 2:00-4:00

Stand with feet hip-width apart, holding a light to medium weight dumbbell with both hands, arms extended in front of you.
Step right foot forward about 3 feet and bend knees 90 degrees into a lunge.
At the same time, rotate your torso and dumbbell to the right, keeping arms straight.
Return to stand and repeat with left leg, rotating to the left.
Continue, alternating 8 to 10 times per side.

Ostrich as the Other White Meat - Who Knew?

2007-11-27T20:28:00.000-08:00

I just stumbled on this article and had to pass it on. Ostrich!?! What will we eat next? I'm going to try it out...if I can find out where to get it:).

Ostrich Gets a Standing 'O' by Joy Bauer, M.S., R.D., C.D.N.

Looking to try something new? Ostrich is a healthy and delicious lean substitute for any red or white meat.

It absorbs your favorite marinade and ounce per ounce, ostrich provides more protein and iron than chicken, turkey, beef, lamb and pork.

It's also loaded with zinc - one of the key ingredients for maintaining healthy eyes. Zinc is found in the retina, and helps the functioning of enzymes responsible for eye health.
In people with macular degeneration, levels of zinc in the retina can be very low, so eating zinc-rich foods is a logical first step for preventing and treating macular degeneration. Several studies have confirmed zinc's role in eye health.

Look for ostrich in specialty stores and/or online. Three ounces cooked ostrich equals:
132 calories
25 grams protein
3 gram fat
5 milligrams iron
4.2 milligrams zinc

The Zen of Dog Walking

2007-11-13T21:17:00.000-08:00

We adopted a puppy a few months ago; a rottweiler/lab mix. He is the sweetest thing...except when he chews on everything that is NOT a dog toy and has no regard for bowling over our 18 month old daughter. After hearing good things, I watched and have become a new fan to the TV show "The Dog Whisperer". I have to say that I have noticed a remarkable difference in our puppy's behavior since using the training tools from the show. One of the major training tools is consistent exercise (Funny how it is a major training tool for humans as well)

EVERY morning at 6am I take our new puppy (now 10 months old) and our other family dog on a 30-40 minute walk through the neighborhood. As excruciating as it is to peel myself out of a warm bed, I truly enjoy the peace and quiet in the neighborhood at that time in the morning.

My mornings with the dogs are my time to reflect on life. Once the puppy does his "business", we get into a groove and we keep a brisk pace. Lately, these walks have been my mental therapy. I do my best to let go of my thoughts of the nearly constant hurdles in our lives and I make a point to count my blessings. Changing my perspective from harping on the negative into being grateful for all the positives brings new energy and desire to push through and thrive.

In the words of one of my yoga instructors,

Inhale Tranquility...Exhale Chaos

Inhale Vitality...Exhale Lethargy

Inhale Self Confidence...Exhale Self Doubt

Namaste

Nutrient Trickery- Knowing Where to Read

2007-11-11T10:05:00.000-08:00

For those of you who at least GLANCE at a label before putting an item in your cart, CONGRATULATIONS! Now you must become aware of the trickery:It is easy to pick up this package of ground beef and say "WOW! Only 4% Fat! I can have a HUGE burger!" Think again.

The proper way to figure the percentage of fat is to DIVIDE the TOTAL CALORIES by the CALORIES FROM FAT. So here, the total calories= 150 and the calories from fat= 40.

40/150 is .266 which turns out to be 27% FAT

Now, 27% fat is great for ground beef and is an ideal percentage to keep with all your meals. So go ahead and make yourself a nice 4 oz. (quarter pound) burger. I simply needed to point out that the BIG numbers on the labels aren't always what they seem, and most of the time, the marketing ends up deceiving you. Stick with finding the "Nutrition Facts" area to get the correct numbers.

One of my favorite links to finding out the hard facts on what you are eating when you eat out is Diet Facts where you can search by food or by restaurant.

"Now You Know! And Knowing is Half the Battle." (does this date me or what?)

This is Called PARKOUR- DO NOT ATTEMPT Without Serious Skills!!

2007-11-06T20:42:00.000-08:00

FEATS OF STRENGTH to say the least!

This has got to be THE MOST AMAZING example of the potential of the human body! I am such a fan of Cirque Du Soleil, but this brings my amazement to another level. The strength and concentration that it takes to perform these stunts takes months if not years to develop.

This is FOR REAL! This is actually a discipline that began in France and is now popping up everywhere. These guys aren't just out wasting time, they plan everything with a degree of precision and control.

Gymnast skills with stuntmen smarts! So cool!

Avoiding the "Holiday Bulge" - Thanksgiving/Christmas

2007-11-03T09:03:00.000-07:00

The Race is On!

In order to be successful in avoiding the "Holiday Bulge", I suggest treating these weeks before the holidays as training for a race or sporting event. For those of you who have not trained for a race or event, this technique is fairly simple. You MUST be consistent! Your "training" should include both physical activity AND healthy eating. The ultimate goal is to be in the best shape possible before gorging on holiday foods and spirits.

By doing as such, it makes the holiday feasts more enjoyable and less stressful. No longer will you have to fear "the look" from Aunt Martha when you turn down her famous rich-with-fat holiday recipe. Nor will you be stressed with the realization of how many calories you have eaten in one sitting. For some, the recommended healthy recipes for holiday meals is just the ticket to keeping off the pounds. However for me, I am a HUGE fan of dark meat, stuffing with lots of butter and turkey drippings, mashed potatoes with insane amounts of manchego cheese, and the always enjoyable rhubarb pie. So I say,

"Work your butt off in order to reward yourself indulgently!"

Step 1: Set Frequency Goals >6x/week

The more consistent you are, the better your results will be. Aim for at least 20 min of vigorous exercise 6 days a week. Keep track of workouts with fun stickers on your calender.

click here for 4 FAST calorie-burning workouts Pocket Size! from Health Magazine

Step 2: Eat Lower Calorie Meals More Frequently

Having 5 meals at 300-350 calories keeps hunger binges at bay. I also suggest eating PERFECTLY for six days and having a FREE day to satisfy cravings and learn the contrast of how your body feels with poor vs. healthy eating.

Step 3: Weight Train at Least 2x/week

It's a FACT- the more muscle you have, the more calories your body burns. Weight training with moderately heavy weights (3 sets of 8-10) will help build up the ultra valuable muscle mass.

Step 4: Eliminate Alcohol

This is the easiest way to loose weight, but the hardest for most to eliminate. Alcohol calories are the WORST for your body. They are the first to go to fat and the last your body goes to for energy. Snacking is also a partner to alcohol which makes it a double whammy.

I realize that for some (me included), giving up the occasional or more glass of wine or cocktail is more of a psychological hurdle than physical. Keep your eye on the prize and realize that you can go back to 2-3 drinks per week once you are in your goal condition. Have a drink on your free day to avoid binging.

To sum it all up, follow these steps to get a jump on the holiday craziness. The regular workouts will keep stress at bay, and the alterations in your diet will give you the results you desire. Come January, you won't feel the obligation to kick a resolution into gear, you'll just need to KEEP UP THE GOOD WORK!

San Diego Air Quality Information for Outdoor Exercise

2007-10-28T20:41:00.000-07:00

Here is an informational link from the San Diego Air Polution Control District for the air quality here in San Diego after the fires.

Bottom line is that it's not quite time to go out and run a 10K. Be aware of how you feel and don't rush back to exercise outdoors if it's smokey.

County of San Diego - Air Pollution Control District

Our Family Adventure - FIRESTORM 2007

2007-10-25T12:39:00.000-07:00

This was the view on our way out of the neighborhood Monday morning.

This is the view today. Not perfectly clear.

We were blessed to be woken by a phone call from a family friend at 6am on Monday letting us know that areas of 4S Ranch/Rancho Bernardo were being evacuated. We then made our decision to evacuate after seeing how close the fires were on the news. It took about 45 min to decide what to bring with us and pack it into the car. Our home didn't get the reverse 911 call until 8am.

Like others, I have pondered the question of "what would I pack if evacuated from a fire?", but I never wrote it down or organized things together. So when the time came to pack things up, I was so nervous I just stood there doing nothing. Then reality (and my husband) kicked in.

I collected photos, baby books, and journals. We packed up the laptop, important papers like passports and SS cards, jewelery, and the external hard drive for my husbands business computer (thank goodness we had just purchased that!). I glanced at a few antiques and my husband smartly reminded me of the lack of space in our SUV. FOCUS!! Easier said than done, I even debated my hair dryer, HA!. We had 2 kids in car seats with their suitcase inbetween, 2 dogs and the picture box in the back, and our small suitcase of clothes and important documents filled the rest of the space.

We weren't sure where we were going. We don't know many people in San Diego, and the ones we did know were evacuated as well. The news was telling people in 4S Ranch to go to Del Mar Fairgrounds, we just knew we needed to leave and the only direction we could go was West.

We drove all the way to La Jolla trusting my memory that my parents knew someone there we might be able to crash with. We finally found a place to go. We are SO fortunate and thankful that we did not have to go to the Fairgrounds or Qualcomm with 2 small kids and 2 dogs.

We ended up in a vacant home that had been up for sale by friends of my parents. We had 3 other families staying there with us. We picked up an air matress and some sleeping bags to get more comfortable. It was a bonus to have electiricity and plumbing. Our crew of 4 + 2 dogs took over the master bedroom.

The kids were troopers, my son thought it was so sool to have a new aligator sleeping bag! Granted, there were moments of chaos and the kids were a bit stir crazy.

Here are some more pictures:

The Mobile Office!

Our Trip to Mission Beach

Playing Off Energy

We are now back in our house after much confusion (2 trips back to the neighborhood), but the air quality is still less than great. We can still see a haze in the air and it smells like a campground. But with no marshmallows!

Our hearts go out to those that lost thier homes. Please feel free to share any stories on the comment link below.

Avioding "The Holiday Bulge" - Halloween

2007-10-13T20:52:00.000-07:00

We all have weaknesses when it comes to indulgences. For me, Halloween and Easter are large tests of my will power with the abundant availablity of candy and sweets. All of which are perfectly packaged, bite-size temptations that find their way into my mouth without me even knowing it. Thus, I have developed my list of treats that are on a "Don't even think about bringing it home" list. This year, I have learned yet another sweet Halloween treat to add to my list - Candy Corn!

Some of you don't have the weakness for sweets like I have. Some of you can't resist salty munchies, or starchy carbs. Whatever it is, if your goal is to loose weight, or maintain where you're at and prevent The Holiday Bulge, it is smart to know which food items you CAN'T SAY NO to. The main idea is the old adage,

Out of Sight, Out of Mind

If you don't have ready access to your temptation, you won't eat it (as often). YOU have the control to make healthy choices, it is just the matter of having the will power to follow through on them. The first step is not to bring the temptation home, the second step is resisting the temptation when it is put in front of you. The second one is the most difficult, but has the greatest reward.

Advise for my fellow sweet lovers:

1. In order not to bring those tempting treats home for the Trick or Treaters, do what we are doing this year, hand out money! We chose to hand out dollars because we aren't planning on hundreds of kids stopping by. For those of you that are, you might want to hand out quarters instead.

2. Halloween one of the holidays where treats can be found EVERYWHERE...in the workplace, in the salon, at the insurance salesmen's office, the doctor's office. The key is to have a good substitute on hand at all times. Mine is Stride gum, I love it! I have a pack in my purse and in my car. It satisfies my sweet craving and it's easy.

Now I'm not perfect, and you shouldn't expect to be either. If you give in to temptation, don't beat yourself up about it. It is important to move on and tell yourself to avoid it next time or you are likely to throw in the towel and give up. Instead, make a promise to yourself to work out longer/harder the next day, or park further away from the office, take the stairs, etc.

I wish you luck and give you support! You can do it!

Coming soon, the next challenge; Avoiding "The Holiday Bulge"- Thanksgiving

The Alli Weight Loss Pill, is it really worth it?

2007-10-06T20:51:00.000-07:00

OK, so the two things I will promise on the Balance Blog is to be brutally honest with you and to not pretend to have ALL the answers. Being brutally honest doesn't always make the most friends, but it gives you the best information to develop your ideal health and well being. I believe in developing a network of professionals that are comfortable in referring to other professionals when they don't know the answer.

So I figure the best way to start a blog is with a post regarding something I have a hard time keeping my mouth shut about -

the Alli OTC weight loss pill.

The Miracle Pill (reborn)

Alli (pronounced AL-eye) is not new to the market. It was previously known as Xenical, this is just a toned down version. Taken with meals up to 3 times per day, this beauty pill is supposed to decrease the absorption of fat into the intestines therefore provding weight loss. Sounds great doesn't it? Just take a pill and the fat in your pizza or my favorite, doughnuts, is magically blocked from even entering your body. Woo Hoo! Weight Loss Made Easy! Until you get to the side effects...

"The most common side effects of Alli include diarrhea and gas with oily spotting. These and other bowel changes can be minimized by eating a low-fat diet. " MayoClinic.com 02/07

So the bottom line (no pun intended) is that this pill is working like that pill for alcoholism that makes you vomit if you ingest any alcohol. It's politely called "Aversion Therapy," i.e. We are going to give you such horrendous side effects from eating too much fat that you will have no choice but to eat low fat meals, thus loosing weight.

That might be an appealing weight loss solution solution for some. I must share with you that for research and curiosity, I tried Xenical for 2 days. It takes about that long to develop the lovely side effects. It was completely embarrassing to discover that the "gas with oily spotting" caused me to loose more than one pair of underwear. It's an oil that smells like sewage and doesn't come clean with even the strongest of detergents. I also had a friend loose an expensive pair of pants because of it.

I didn't get to the point to experience the diarrhea or other bowel changes, I was disgusted by what had occured in 2 days. But for information on them, ask anyone that has IBS problems. Having to live your life never further than 20 feet away from a toilet doesn't sound like a good time to me.

Let's take a look at that quote again. "The most common side effects of Alli include diarrhea and gas with oily spotting. These and other bowel changes can be minimized by eating a low-fat diet. "
Or another, "Alli is intended to be used only with a reduced-calorie, low-fat diet and regular exercise." MayoClinic.com 02/07

So wouldn't just eating a low-fat diet be a good idea? Dee de dee!?!

Plus adding regular exercise and reducing calories? Do we really think the credit should go to the $60/month pill?!?