Exercise Tip of the Day

Swimming!

If your gym has a pool try to use it. Swimming is a great form of low impact cardio. I know that when my knees are killing me from to much running, or other cardio I try to Swim. I have no shame about sporting my "racing suit" and doing some laps.

I hear lots of excuses from friends: "I'm a bad swimmer!" "I look fat in a swimsuit!" ETC!

Well I can barely swim, as a matter of fact I can't even do the front stroke, I have to do the breast stroke. I did a triathalon and did the swim using that stroke. So get out there and try it. If I'm willing to put myself in a bikini and stroll through the locker room to the pool then so should you!

See you at the pool buddies!

Good News

Today is a day full of good news. First off, I get to give a mammography machine to the only "real" hospital in Liberia. There are no mammography machines at all in this country. The organization had one donated for us to look at fossils. Long story short, it doesn't work for our needs and through a series of interesting events I have found it a home with people that can use it and need it. So it was a great day! Plus this will bring my organization a great deal of national and even international press! Not that the international press will help but it's all good.

MY OTHER BIG NEWS IS THIS:

AS OF TONIGHTS W2 MEETING I'M DOWN 23 1/2 POUNDS! GO ME! GO ME! GO ME!

I know that dieting and losing weight can be hard, but the rewards far out way the bad. I'm working really hard and I'm getting so close to my goal. Anyway, that's my news for today.

To all the other dieters out there--keep working at it. We all have bad days, we all fall off the wagon, but we just need to get back on. If I can do it so can you! :)

Exercise Tip of the Day

I have big guns (biceps). No joke, really, I have huge arms. I love them. So today's exercise tip of the day is concentration curls. I love these. They always make them pop!

How do you do concentration curls:

Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and raise the weight while turning your pinky finger inward to your shoulder. If it is done properly your back should be stationary. Lower the weight to the starting position.

or

Instead of using a dumb bell you can always use an exercise band. stepping on the one end, or even in the center to give more resistance and do the same motions!

Today's Flavor @ Tasti D-Lite

I had to go to collegetown this afternoon to drop some stuff off to my intern, so I thought I would stop in and get some tasti d-lite and todays flavors are "cake batter" and "snickers." OK so the cake batter is pretty good, but if you love peanut butter you will LOVE snickers. SNAP-it was rocking. go get it.

On another note, I had a real full weekend with a happy-hour party on Friday, and then a birthday gathering at a local bar the same night. I was good and I didn't go over on my points. Sam & Dave who hosted the happy hour had some fantastic looking snacks. But my gal Sammy made some 94% FF popcorn, and she made it all night. We sat there with our bowl of popcorn and our butter spray and went to town. It was so good.

My biggest concern about the W2 was not being able to enjoy myself at parties. This was a really good test this weekend. I was able to have a couple light beers (no more or no less than I would have had otherwise) and some snacks. It was enough. I'm not being crazy or anything, if I want fries, or a cheeseburger I save up for them and really think about what kind of exercise I'm doing that day and what else I'm eating. It's been good so far!

A Goal...Buffalo Jeans

When we go on diets we all have goals, and they aren’t always about losing weight. One of my major goals was to fit back into my David Bitton (Buffalo) Jeans. I loved them when I bought them. I remember the day. I was in NYC in March 5 years ago, shopping with my friend Jerry and his partner at the time Shane. We were there for Jerry’s 30^th birthday, and I went to Bloomie’s and tried on Jeans. I bought two pair of expensive jeans as a present to myself. I looked so hot in them! Well, for the past three years I haven’t really been able to fit in them. They were always a bit tight. Let me tell you that I put them on, buttoned them and zipped them up yesterday and it felt damn good. They fit about the way they did when I got them. They just seem to show off the package way to much. That said, I think another 5lbs and those bad boy’s will be back in my wardrobe circulation.

I know you are thinking 5-year old jeans. They are classics. Fantastic cut and look! I can’t wait to sport them at the local discoteque. I hope all of my blog buddies who are trying to fit into that one pair of jeans or shorts or skirt or whatever it is gets to that place. It feels good, and I know if you are trying you will make it happen. It doesn’t happen over night, but it happens! So keep on keeping on buddies!

Today's Workout Tip

Interval Training for Cardio....

The best cardio that I have found that works well, and that has been confirmed by other sources is Interval training. There are lots of great programs that recommend this:

The ABS Diet, from the editor of Men's Health magazine
Body for Life, Bill Phillips

I love Body for Life's program. Here is a brief description below taken from www.bodyforlife.com:

Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10-minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardio fitness is what gives you endurance and the ability to persist in sports and in life.

The Benefits of Cardio

• Increases metabolic rate
• Increases growth hormone secretion
• Reduces stress levels
• Increases blood flow to the brain increasing alertness
• Improve cholesterol levels
• Improves digestion
• Boosts immune-system function

20-Minute Aerobics Solution™ — The Official Body-for-LIFE Cardio Plan

1. Warm up the first 2 minutes at Intensity Level 5
2. Minutes 2-3 move from Intensity Level 5 to 6
3. Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
5. Minute 20 cool down to Intensity Level 5 for one minute.

Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day.

I really encourage you to take a look at this site, www.bodyforlife.com. I think the meal part of the diet is a little more strict and sometimes harder to follow than W2; however, the exercise portion is AWESOME! They have all their workouts online for free in PDF format. I do this exercise program once or twice a year. Whenever I need to change up my program and don't feel like being creative, this is my go-to plan!

Check it out!

Fab Snack #3

OK, so this is another product that saved my life! I never thought of myself as a "snacker," but since Joe likes to nibble on chips and salsa while we watch TV I have been snacking on bags of popcorn. 7-cups is 1-point and there are about 12-cups in one of these bags. So I do eat the whole bag and count it as 2-points. I LOVE, LOVE, LOVE THIS STUFF! Throw it in the microwave for 2 min. 10 sec., put it in a bowl and start spraying the "I can't Believe it's Not Butter" spray on it. YUMMM!

I don't care if they tell me I'm going to grow a third arm using this butter spray, I love it, and they will have to rip the bottle out of my cold dead hands before I give it up!

So when your watching TV make a bag of this, and throw some spray butter on it and you have it made!

Enjoy!

Sorry

Hey folks,

Sorry about not posting yesterday. I just got extremely busy with work and other stuff that just seems to interfere with my life! :)

Well so far I have had a really good week with the W2. I have been managing to not go over into my extra weekly points allowance. However, I did get some very bad news regarding the Progresso 0-points soup...If you eat the whole can it counts as 2-points. I say no to that. First of all, a half a can is really hard to use as a serving, because its just going to be broth.

I think I will still count it as zero and deal with it. I have to say it made me quite peeved!

OK some more posts coming.... :)

Today's Workout Tip

RESISTANCE BANDS! Seriously, these are again another item that gets you a lot of bang for your buck. First off these are really inexpensive. You can get them at Wal-Mart, Target, Dick's and even sometimes TJ Maxx for the cheap. These are perfect for those looking to do a low-impact work-out with maximum results. These will give you a full body workout that you will feel. Awesome for home and travel! They just go in your suitcase and you can do anything anywhere. Normally, all the ones that I have seen, come with some sort of plan and how-to-guide.

Here is just one website that I googled that gives directions with pictures. Check it out: http://www.shapefit.com/quick-workouts-elastic-bands.html

Fab Snack #2 How to Get There.....

Tasti D-Lite is really easy to find. It is right up the hill from the Starbucks in Collegetown. Here is a Map:




View Larger Map

Fab Snack #2

Tasti D-Lite has changed my life. Seriously, it is everything you can think of. It is the ice cream of your dreams. They always have Chocolate and Vanilla, but they also have two other flavors every day. For example they have creme brulee and peanut butter, apple pie and german chocolate cake. IT IS LIFE CHANGING. Tasti is a NYC chain but for those of us in upstate and residing in Ithaca we have one. It's a little Collegetown treasure. Tasti D-LIte lives in the back of Collegtown Candy and Nuts 213 Dryden Rd., go often and enjoy.

Small 4oz- 1 Point
Med. 8oz- 2 Points
Lg. 12oz- 3 Points

www.collegetowncandy.com

Today's Workout Tip

At Home or the Gym get yourself on a Swiss Ball! These are great for low impact exercises.

Stand next to a wall, place the ball between your back and the wall and slowly roll down into a seated position for a great leg work out. (Assisted Squats)

Lay on the ball with the small of your back on the ball and do crunches for the abs!

Work your chest: Place the tops of your feet on the ball and do push-ups.

These are awesome. Whenever I travel most hotels have really bad gyms, but they always seem to have these. You can do a lot of exercise on these.

I realize that some people whether because of fear, embarrasment, or finances don't and won't go to a gym. You don't need to spend a lot of money to have a home gym anymore. Get yourself a swiss ball and do it at home while watching TV!

Some folks even use these as a desk chair. Now that's pushing it, but who knows.

Fab Snack #1

So these are the best. If you have self control and can moderate your intake this is the ticket. You get that sweet sense of brownies with out the guilt! Cut these into 16 small squares and they come out to 2 points each. Yes-You heard me 2-POINTS! I sometimes do half in the smaller squares and do the other half into 4-Point brownies. They are Fab.

*Recommendations--add just a touch more water to the mix. It gets a little dry when you are turning them in the bowl. I usually make the recipe for higher elevations. They just come out a little more gooy!

Billy's Roasted Butternut Squash Soup

Billy’s Yummy Roasted Butternut Squash Soup Whole Pot Yields 10.5 WW Points

1 (1 1/2 pound) butternut squash, peeled seeded and rough chopped (0-points)
3 tablespoons olive oil (6-points)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup Italian Turkey sausage, removed from the casing (2-Points)
1 cup small dice onion (1-Point)
1/2 cup small dice carrot (.5-Point)
1/2 cup small dice celery (0-Pints)
1/2 cup small dice leeks (.5-Points)
2 tablespoons minced shallots (0-Points)
1 tablespoon minced garlic (0-Points)
2 teaspoons apple cider vinegar (0-Points)
11/2 quarts Low Sodium & Fat Free chicken stock (0-Points)
2 teaspoons Light maple syrup (.5-Point)
1 teaspoon fresh chopped sage leaves (0-Points)

Preheat the oven to 425 degrees F.

Place the chopped squash in a medium-size mixing bowl. Drizzle the squash with 2 tablespoons of olive oil and season with 1/4 teaspoon of salt and 1/8 teaspoon black pepper. Line a sheet pan with parchment paper or aluminum foil and place the squash on top of the sheet pan. Set the sheet pan into the oven and roast for 30 minutes, or until the squash is lightly caramelized and tender.

Remove the squash from the oven and set aside. Place a 1-gallon saucepan over medium high heat and add the remaining 1 tablespoon of olive oil to the pan and render the Italian sausage. Cook, stirring often until the meat is caramelized and has released most of its fat, about 3 minutes. Add the onions, carrots, celery and leeks in the pan and sweat, stirring often for 5 to 7 minutes. Add the shallots and garlic to the pan and sweat for 1 minute stirring continuously. Deglaze the pan with the vinegar and add the chicken stock to the pan. Place the squash in the pan with the maple syrup and sage.

Bring the pan to a boil and reduce to a simmer. Continue to cook the soup for 30 minutes, or until the vegetables are all tender. Use an immersion blender to puree the soup to a smooth consistency and velvety texture. Alternately, you can puree the soup in batches using a blender. Taste the soup and re-season if necessary with 1/2 teaspoon of salt and 1/8 teaspoon pepper. Keep warm until serving.

Welcome

The Tuesday after Labor Day of '07 I joined weight watchers, or the W2 as I like to call it, because I had started to get fat again! It happens every five years. Twice in my life I have dropped a 100 lbs or more. This time I didn't get that far. I needed to loose about 30 lbs maybe even 40. Who knows. My perception of myself, like so many others is skewed.

The first time I went on a diet I was intense and crazed. My senior year of high school I walked every night about 10-miles and subsisted on very little food. It actually made me go a bit crazy. Then as that became harder to manage I did a little binge and purge action. Oh so fun. Then I gave up. It was just to hard. I went off to college and got fat AGAIN! You would think we would learn.

So flash forward five years, I'm sitting in a dinner across the street from a gym eating pancakes covered in butter and syrup. I looked in the window and there was a book on display that I had already bought and read, and tried, and gave up. It was called Body for Life. You know I think it's a great program for those people that really have the time to focus on it. It worked, and I called and joined the gym. The owner, Brenda, and I became fast friends. She so wanted this to work for me, that she and her staff were my free personal trainers for 6-months. I began to run, do 10-K's, etc. It changed my life.

I have made the "gym" and real exercise part of my everyday life. That said, life gets hard. Jobs suck and drain the life out of you. My last job went really bad with a change over in management occurred. It was stressful and we lived in fear. I used to pray that they would fire me like they promised. I wanted it. Well 7-months later I found a new job, and about an extra 20-15 lbs.

My new job is great, its fun, exciting, but its not easy and its not puppy dogs and rainbows. It's work. It's given me more time. I no longer have an hour commute-each way and I can focus more on me.

So here I am, 7-weeks into the W2 and 20 lbs lighter. Don't get me wrong I work at it. I go to the gym 7 days-a-week. I lift Mon-Sat and Do cardio Mon-Sun. Sometimes I take a day off but you need to. What I have learned is that you can eat a lot of gourmet food that is really low points and delicious. So I'm going to start to put those up here to share them with everyone.