The Year Ahead

Happy New Year!

I am looking forward to offering fitness tips, low fat and low calories recipes, the latest health and fitness news, fitness routines and lots of idea on how to make 2010 the year you achieve your fitness and nutrition goals and look and feel your best!

Make 2010 the year you do it!  Remember...I WILL....and YOU WILL!!!

Will or Want in 2010?

With a matter of days to go until the start of 2010 and a new decade, you've probably started thinking about your New Years Resolutions and what it is YOU want to change next year...


Most people want to make some kind of change or difference to themselves or their lives, but very few actually achieve their goals. Why is this? Well, it's simple... Because they 'want'...
'Wanting' is like 'hoping' - the chances are slim that it will materialise.

How many times do you hear people saying;

'I want to lose weight'

'I want to be rich'

'I want to be fitter'

'I want to be famous'

'I want to change careers'

Remove the 'want', replace it with 'hope' and what do you have?  A half-hearted idea that more than likely will amount to NOTHING!  ZERO change!

To make something HAPPEN you have to WILL it to.
Pick a goal you want to achieve in 2010.
Say out loud 'I want to -------- in 2010'

Doesn't carry much weight or conviction does it?

Now say out loud 'I WILL ------------ in 2010!'

There you go, a positive, determined statement that will get you noticed by others.

If you say to your family and friends 'I want to lose 10 pounds in January' they'll more than likely listen for a second and then move on to another topic of conversation, treating your statement as a passing comment.
Say 'I WILL lose 10 pounds in January!' and suddenly you have their attention. Rather than brush it aside they're more likely to question your comment:  "How? Doing what? Really? That's great!"

You see, WANTING is not enough I'm afraid.
Yes, wanting SOMETIMES gets, but only if you're lucky.
By WILLING something you make your own luck HAPPEN.

STOP making a list of 'WANTS' and instead go for the 'WILLS'.
With all the doom and gloom around this year, bring change and make 2010 a positive, uplifting experience.

Write your own list of WILLS and forget the short-lived New Year Resolutions!

A Happy and Healthy Christmas!

Christmas Eve....the days seem to fly past in the last week before Christmas!

Still got Christmas Day, big dinners and lots of delicious food on hand??  Allow yourself to enjoy the day and the season for what it is...don't go overboard and you'll get through the Christmas period without being a statistic - another member of the "Seasonal Seven" Club!  Seven pounds is the average that most people gain from the beginning of December to January.  So, get a head start on your New Years resolution (improving eating habits is one of the top resolutions!) and start eating better and smarter...TODAY!!!

Best wishes to you all!!!!

How to Have a Low Cal Christmas - Part 3

So perhaps you are somewhere where you didn't bring anything or you have "no control" per se, of what you see in front of you?  Below is a list of things to help you make wise decisions when a buffet is loaded with food.  Sure having one or two of those decadent mini-quiche is ok and so are a few nuts...but keep that up all night and the next night and those jeans you love may just start to get a bit tight!

1. Bruschetta - This is usuually pretty inocuous.  Tomatoes, herbs, garlic and a spot of olive oil on some lightly toasted bread...a much better choice than some cheesy appetizer!
2. Angel Food Cake - If this features anywhere it is the fat-free version of cake.  It still contains sugar, but the bad fat guy is absent.  Be mindful if it is iced though.  Try topping it with fruit and eliminating the icing.
3. Shrimp/Seafood - There's a whole platter of yummy shrimp sitting there??  Go for it! (Unless you have cholesterol issues, then you need to monitor your amount) Even with the cocktail sauce, it is high in protein and a great low-cal alternative to fried wings, sausage rolls or fatty pastrami!
4. Vegetables - We know you aren't a rabbit, but the raw vegetables or green salads are good fillers.  Fill up on some vegetables and you won't have as much room for all the fatty fare!  Just be mindful of the dip if you don't know who what's in it!
5. Spritzer - Halve your drinking calories by mixing equal parts soda water and your favourite wine.  Not only do you have a "sparkling" beverage, but you saved yourself a whole lot of calories!
6. Lean Meats - Cold or hot chicken or turkey is often served up with the skin on.  Get rid of the skin and you eliminate most of the fat and whole lot of calories.  Go for the leaner cuts of rost beef and if there is fat-free ham, dig in! (you may need to ask the hostess or servers if it is, of course).
7. Fruit - Many holiday tables include fruit salad or slices of fruit.  It makes a refreshing alternative to a lot of heavy desserts.  Can't go past the dessert menu?  Have a tiny piece of something you like and add the fruit to top it or on the side to satisfy that sweet tooth.
8. Pretzels - If you arrive at a function hungry and all you see is potato chips, nuts and pretzels, go for a handful of pretzels.  20 skinny pretzels or mini-twists are only about 100 calories.  Throw a few nuts in there and wait a bit and you will find you have taken the edge off your hunger!
9. Salsa - Like bruschetta topping, it is mostly tomatoes.  Be mindful of what you are dunking in it though.  Stay away from the tortilla chips...try dipping your vegetables in it.  I love the little carrots and peppers dunked in salsa. 
10. Water - You knew that was going to come in here somewhere, didn't you???  Throughout the party make sure you drink plenty of water.  It not only helps fill you up, but dilutes both the alcohol and the salt that features highly in a lot of snack food.

Hope these tips help you get through the parties and the celebrations unscathed!

How to Have a Low Cal Christmas - Part 2

Can't find anything to eat other than those cute little mini-quiche, sausage rolls, cheese and cheese balls? Why not bring a plate of raw (or lightly steamed - enough so they are still crunchy but a bit easier on the digestive system!) vegetables - I like carrots, celery, cuccumber, snow peas (used a lot in Asian cooking), mung bean sprouts, peppers and the cruciferous vegetables (broccoli, cauli, etc). Want a real festive touch? Try cauliflower, broccoli, snow peas, and red and green peppers! Then add the Creamy Dip or some delicious Festive Hummus....sure to be a party favourite!

Vegetables with Creamy Dip
This simple recipe makes a fast, healthy snack that's a good source of protein and calcium.  The yummy dip makes you feel full and eliminates that hollow-bellied feeling after eating all those veggies! 

Here's what you need...
• Assorted vegetables (as above)
• 1 cup non-fat cottage cheese
• 1 tablespoon non-fat yogurt
• 1-2 tablespoon Knorr-Swiss Leek Soup Mix (or other flavour, depending on your taste)

1. Put all the ingredients in a blender and mix until smooth.  Best left in refrigerator for a couple hours for flavours to blend.
2. Arrange the vegetables on a plate or platter or make veggie kebabs...they make a great display and can be colour co-ordinated depending on the occasion!

Nutritional Analysis per whole recipe: 163 calories, 0g fat, 8g carbohydrate, 1g fibre, 31g protein.

Festive Hummus
While the red and green speckles give this homemade hummus a jolly look, it's the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks. Yield: 12 servings  
 Here's what you need...

• 1 (15 oz) can garbanzo beans (or prepared at home in advance)
• 1 Tablespoon tahini or peanut butter, if you prefer or can't find tahini
• 1 Tablespoon olive oil
• 1 Tablespoon lemon juice
• 1 Tablespoon water
• 2 garlic cloves, mashed
• 2 teaspoons soy sauce
• 4 sun-dried tomatoes
• 1/4 cup basil leaves or cilantro leaves (my personal favourite!)
  Throw all the ingredients in a blender and combine until smooth.
  

Nutritional Analysis: One serving equals: 55 calories, 2g fat, 6g carbohydrate, 2g fibre, 2g protein



Who says eating healthy has to be boring!!

How to Have a Low Cal Christmas - Part 1

FOOD!!!  If there is nothing that signifies the holiday season more than the delicious assortment of food available, well, I'll eat my hat!  How do you manage to eat "low cal" when there is so much good food and temptation put in front of you?

Today we will look at a few sweet alternatives.  For me, either offering to bring a suitable snack or dessert helps.  For example, use the Pumpkin Pie recipe (from October's recipe blog) and bring a bowl of Banana Whip to add the finishing touch.  Or bring a big plate or bowl of fruit and bring the Creamy Dip or some low-fat chocolate syrup to dip the fruit in.  Can't pass up the Rum Balls or Chocolate? Bring some of the Heart Happy Truffles and even the sweetest tooth will be satisfied!

Fruit with Creamy Dip
This simple recipe makes a fast, healthy snack that's a good source of protein and calcium. The fresh fruit, non-fat cottage cheese, yogurt and natural honey blend with great flavour and texture. Here's what you need...
• Pears, apples or other sliced fresh fruit (you may need to squeeze a bit of lemon juice over to prevent browning, especially if the fruit is going to sit for any length of time)
• 1 cup non-fat cottage cheese
• 1 tablespoon non-fat yogurt
• 1 tablespoon runny honey  (depending on your taste)
1. Put all the ingredients in a blender and mix until smooth. Can be served immediately, but best left in refrigerator for a couple hours for flavours to blend.
2. Arrange the fruit slices on a plate and spoon the cheese mixture over the pears. Garnish with runny honey or cinnamon, if desired.  Or arrange fruit on a platter with a bowl of dip in the middle with a spoon so guests can serve themselves.  Or, make fruit kebabs...they make a great display as well as a healthy dessert!
Nutritional Analysis per whole recipe: 212 calories, 0g fat, 25g carbohydrate, negligible fibre, 30g protein.

Banana Whip
 Like Cream? Try topping your dessert with Banana Whip: Beat 1 egg white until foamy. Add in 1 mashed banana, 1 tbsp icing sugar and 1 tsp lemon juice until stiff peaks form. Use like whipped cream. Makes 4 servings of 39 calories each.

Heart Happy Truffles
Truffles are the simplest of candy to make; cream, chocolate, and time is all it takes to create something blissfully elegant, decadent, and delicious. However, besides chocolate (which, as we know, the darker the better) they also contain various other high calorie and low nutritional items. So this year, make your loved ones some healthier, lower fat, but still pretty tasty truffles...only about 30min from start to finish, with no ‘special’ ingredients required! Servings: 20 Balls
Here's what you need...
• ½ c mashed potatoes (just plain old potatoes, mashed...yes, you read that right!)
• ¼ c natural peanut butter (works fine with almond or cashew butter)
• 1/8 c honey
• 3 tbsp cocoa
• ½ c raisins or craisins, chopped
• 1 tsp flavouring (vanilla, brandy, rum, or any flavour you like – can even substitute 1-2 Tbsp liquor such as Amaretto, Brandy etc)
• ¾ c of combination of or one of the following: ground almonds, finely ground oats, coconut, flaxseed, ground peanuts...use your imagination and flavour preferences
• 2/3 to 1 c icing sugar (enough to make it a stiff dough)
1. Combine it all and roll into walnut-size balls. ( If the dough feels sticky, you can put it in the fridge to harden up before shaping). You can roll them in extra cocoa, chocolate hail, coconut or chopped nuts before or after shaping and refrigerating. Makes 20.
Depending upon the add-ins, the nutritional analysis may vary. I have based the nutrition content on my version: I use ¼ c ground almonds, ½ finely ground oats and 2 tbsp ground flaxseed and roll them in cocoa.
Nutritional Analysis (per ball): 88 Cal, 3g Fat, 14g Carb, 3g Protein, 14mg Sodium, 2g Fibre

Healthy eating doesn't have to be hard...it just has to be planned!

Nuts about Nuts??

Before you go dipping your hand into the Christmas Nut bowl, it may pay to know the nutritional content of this holiday staple.  Sure nuts are nutritious and tasty, but they are also high in fat (albeit good fat) and calories.  So, if you are using it as a pre-meal snack, you may want to think twice about how many you plan on eating.

For 1 oz (28g):
Almonds (24 nuts/oz) -  160 cal, 6g protein, 14g Fat (1g Saturated, 9g Monounsaturated, 3g Polyunsaturated), 4g Fibre
Brazils (6 nuts/oz)- 190 cal, 4g protein, 19g Fat (4g Saturated, 7g Monounsaturated, 6g Polyunsaturated), 2g Fibre
Cashews (18 nuts/oz) - 160 cal, 4g protein, 13g Fat (3g Saturated, 8g Monounsaturated, 2g Polyunsaturated), 1g Fibre
Hazelnuts (20 nuts/oz) - 180 cal, 4g protein, 17g Fat (1.5g Saturated, 13g Monounsaturated, 2g Polyunsaturated), 3g Fibre
Macadamia (12 nuts/oz) - 205 cal, 2g protein, 21g Fat (3g Saturated, 16g Monounsaturated, >1g Polyunsaturated), 2g Fibre
Peanuts (28 nuts/oz) - 170 cal, 7g protein, 14g Fat (2g Saturated, 7g Monounsaturated, 5g Polyunsaturated), 2.5g Fibre
Pecans (19 halves/oz) - 200 cal, 3g protein, 20g Fat (2g Saturated, 12g Monounsaturated, 6g Polyunsaturated), 3g Fibre
Pistachios (49 nuts/oz) - 160 cal, 6g protein, 13g Fat (1.5g Saturated, 7g Monounsaturated, 4g Polyunsaturated), 3g Fibre
Walnuts (14 halves/oz) - 190 cal, 4g protein, 18g Fat (1.5g Saturated, 2.5g Monounsaturated, 13g Polyunsaturated), 2g Fibre

Obviously, the closer to the natural state you eat your nuts the better - no salt, oil or flavouring.   Eating the nuts in the shell are a wee bit messy, but they require more work and so you are inclined to eat less.  You can't just toss a handful of those in your mouth!

A Desire to Lose Weight and Get Fit?

A lot of us say we "want to lose weight" or we "want to get fit", but the bottom line is your level of DESIRE.  The essence of your fitness success is directly related to your  level of DESIRE to be fit, lean, healthy and  full of energy.  No other factor is as important as this one, because unless you really DESIRE something (which is the true strength of your will), everything else is secondary.

If it is your DESIRE to be as fit or as trim as you want to be, you will make every effort to not only find the proper guidance, instruction and support to help you achieve what you DESIRE, but make every effort to make use of what you have sought out. 

You will know when you are on the right path because it will just 'feel right'.  Of course there may be some doubts or questions along the way, but as long as your DESIRE is foremost in your mind, you will move forward and make progress, even if it is not as fast or as easy as you thought!

A key ingredient in your DESIRE to be fit or slim or healthier, is telling yourself that you can achieve fitness success regardless of family history, personal history, previous experiences, your hectic daily schedule, knowledge of exercise, nutritional challenges, current physical & emotional state, work and family time constraints.

Once you learn that fitness and weight loss does not mean you will be  'living in the gym' for the rest of your life or eating plain lettuce and canned tuna everyday - you will know that your fitness and weight loss success lies within you. It is one of the less obvious gifts that comes with the gift of life itself. The ability to be more fit, leaner and healthier than you are today is the inherent tool you've been given to protect the one life you have been given.

Remember, it is not about 'killing yourself' to look good in the mirror. Its about feeling good about yourself whether you are looking in the mirror or not.

No Time to Exercise?

I have not written a post for well over a week now.  Why?  Well, I say because I didn't have the time, which, when I think about it,  is the same excuse a lot of people make for not exercising.  Did I really not have the time???  Actually, it is really more than I didn't make the time because I allowed myself to put that time into other things.

Just like exercise, I could have broken up writing this blog over the day or a few days, or spent 10-20 min and written a short one.  Sometimes I know I spend so much time "thinking" about what I am going to do instead of just DOING IT!!  Analysis Paralysis!!

The point I am trying to make is that having no time to exercise is often just a perception.  Uusually it is just a metter of fitting it in somewhere in your day.  It doesn't need to fit in at a specific hour or for a specific time...it can fit in at intervals throughout the day.  3 ten minute sessions over the course of a day will add up to 30 minutes. Many experts agree that 30 minutes is the minimum amount of exercise people should get each day.

So, let's stop talking ourselves out of doing things we know we should be doing (whether it is exercise or writing blogs) by saying we are too busy....make it important enough to make the time, be it in increments or all at once!

How Often Should I Weigh Myself?

This is a somewhat controversial question.  Some professionals believe that daily weigh-ins are 'obsessive' and can lead dieters to become obsessive about their weight.  They are of the opinion that weekly weigh-ins are ample and that you should not worry about the scale, but rather how you feel.  I agree that the scales aren't everything, I always remind my clients that the scale isn't the be all and end all, it is just another feedback tool, besides how your clothes fit and how you feel.

However, I have always been a great advocate of daily weighing.  Why???  Because it gives you instant feedback on foods that may make you retain water or cause constipation, etc.  It also reflects your activity.   Done a particularly tough workout and found your muscles feel heavy and swollen?  You will also find you weight more on those days too!  If you weight yourself every Monday and Monday just happens to be the day after you ate Chinese Food or the day before your "time of the month" then the reading is not really a true reflection of your weight.

I usually suggest my clients record their daily weight on a graph.  You will soon see if the line is going downward (if weight loss is your aim) or is staying stable (if weight maintenance is what you are trying to achieve), even if there are some ups and downs along the way!

A recent study supports this as well.  Dieters who weighed themselves daily were more likely to not only lose the weight...but, most importantly, KEEP IT OFF!!!  The results were even better when combined with social support - online training forums, group training, personal training and friend and family support.

So, drag out the graph paper and get started!!!  (Nude weight first thing in the morning is probably the most accurate).

Healthy Halloween! (Part 2)

The Calories in Disguise
Beyond the fun-size (and therefore calorie-controlled) candies, several Halloween treats are big calorie bombs. Be on the lookout for these surprisingly high-cal Halloween treats, which can add up fast if you let your guard down, especially if you are on a calorie-controlled plan!


TRICK: Pumpkin Flavoured Baked Goodies
Pumpkin itself is a healthful food. Plain pumpkin puree contains vitamin A and fiber and a small amount of calories. But, pair it with sugar, cream cheese frosting and butter and you’ve got a high-cal treat dressed up  in a healthy-looking orange outfit!!  Restaurants and coffee shops are devils in disguise...promoting their pumpkin scones, muffins, donuts and breads, which can contain up to 630 calories per serving. Don't let "low-fat" versions trick your either; low-fat is not the same thing as low-calorie. Your best bet is to avoid all of these pumpkin treats, unless you look up the nutrition facts before you bite and decide that it can fit into your day. Homemade treats, frequents at parties and offices, aren't necessarily better either, so be careful!
TREAT: You can bake your own pumpkin treats using less sugar and fat, plus whole-grain goodness. Use a mini muffin tin to help with keep your portions in check and steer clear of these seasonal baked goods!

TRICK: Hot Beverages
Sometimes there is nothing more enjoyable than sipping a hot drink on a crisp fall day. Many coffee spots offer special seasonal beverages during the holidays. While plain coffee is low-cal, seasonal lattes and drinks contain a lot of sugar, and most boast a heavy dose of cream, too. A medium pumpkin spice latte with whole milk is 410 calories at Starbucks, and its competitors don't do much better. As liquid calories do not aid in fullness or satiety, these calories probably are not worth it!
TREAT:  Order a smaller drink and lighten the load by requesting fat free milk and holding any whipped topping. Like the spicy taste??  Freshly brewed chai tea can be a great alternative that is virtually calorie-free, but look out for blended drinks that are ready to serve; they often contain cream, syrups and lots of added sugar. Or, ask for hot water and a teabag of chai tea (black tea with spices) with some low-fat milk on the side!

The most important thing to remember during the Halloween season is to "peak under the mask", and think before you bite! Think about what these seasonal treats are doing for your body and put your label reading skills to work so you can stay in control of your choices.

Healthy Halloween! (Part 1)

I don't know about you, but having all that candy on hand to give to all the Trick-or-Treaters, can just be a wee bit too much temptation!  Sure, it's fine to indulge a little, but how many of us find it hard to stop at the "little".  One fun size chocolate bar becomes two and so on.  Fine if you have worked that into your menu for the day or planned for a little indulgence, but more often than not, they just kind of disappear down your throat!

To help keep temptation out of your way, here are a few suggestions for all the ghosts, princesses, pirates and goblins that come knocking at your door:

• Individual packets of dried fruit, raisins, nuts, peanuts


• Peanut-butter crackers, cheese crackers, pretzels

• Fruit juice boxes

• Individual pudding packs

• Sugarless bubblegum or chewing gum

• Buttons, pins, spider rings, trinket jewelry, bracelets, friendship rings, hair barrettes, ponytail holders, shoelaces

• Home-baked goods (labeled with your name and address)

• Money

• Tiny plastic animals, figurines, finger puppets, whistles, balloons

• Halloween stickers, coloring books, puzzle books, pencils, erasers, note pads, etc (there are so many novelties available these days)

So what do you do with all the "loot" that makes it home???

 In terms of dental health, nibbling on a piece of candy here and there will continually bathe the teeth in sugar and acid. This repeated exposure is likely to cause tooth decay. The best idea is to let your children eat as much candy as they want at one time and then make sure that their teeth are thoroughly brushed and flossed.

Set a limit on how long the candy stays around. For example, any leftovers get thrown away after 5 days, or whatever you decide. This not only will get them back on a healthy schedule but will remove the tempting goodies from you, too! (hint, hint!!)


Tomorrow we will look at the expense of all the "adult treats" available at this time of year...

The Gift of Fitness (Part 3)

Okay...if you really want to splash out a bit more, here is a list of some pricier fitness gifts!

 $25 - $50

• Higher quality Stability Ball
• Online Personal Training Program (custom designed for the gift recipient)
• Home Exercise DVD Package
• Pilates or Yoga Kit (DVD, mat and some accessories)
• EZ Lock Dumbbells
• Dumbbell Rack with lighter weights
• Basic Heart Rate Monitor
• Kettlebells
• Medicine Balls
• A Personal Training Session
• Gym Punch Pass
• Athletic/Exercise Apparel
• as in the lower range, there are a number of sport related items to choose from

Over $50

• Gym Membership
• Personal Training Pkg
• Complete Dumbell or Barbell sets
• Fitness clothing and shoes
• Treadmills
• Stationary or real "get out on the road" bikes
• Elliptical Trainers
• more expensive versions of the under $50 items or more of them! (I think you're getting the idea here!)

A gift that supports health and wellness will be appreciated for years to come and may even turn someone's life around. The gift of fitness will make the recipient feel special - they'll know that someone cared enough to give them the opportunity to improve their health. And, giving a gift that will help someone lead a healthier life is also one of the most rewarding gifts you can give. So why spend another holiday season searching for the perfect gift only to end up picking up another gift certificate or calendar?

Surprise everyone this year and give the gift that comes from the heart and truly keeps on giving throughout the New Year and beyond. And don't forget yourself - you deserve the gift of fitness too!

The Gift of Fitness (Part 2)

Believe it or not, there are countless gifts (besides Gift Certificates) to not only give current Fitness Buffs but beginners.  Besides fitness apparel and shoes, there are several gadgets and gizmos that can make anyone from a Technophobe to a Grandmother happy!

Under $20

• Resistance Band/Tube ( makes a great stocking stuffers and an especially valuable gift for a frequent traveler)
• Dumbbells (depending upon the size, as DB are usually priced according to weight)
• Jump Rope (makes a great stocking stuffer)
• Exercise Mat (prices can vary greatly on these - some are more expensive than others!)
• Home Exercise DVD
• Sweat Bands, Head Bands, Running Gloves, Weight Lifting Gloves
• Pilates Balls
• Exercise Clothing
• Pedometers (an inexpensive gift and great for walkers and beginners)
• Sport specific items such as golf balls and tees, golf club covers, golf gloves,  hand wraps for boxers, bike helmets, bike bells, biking gloves, skate guards, mouth guards, elbow pads, etc. etc.  (I think you are getting the idea here...)
• Healthy Cook Books

Loads of great gifts without spending a lot of money!  Tomorrow we will look at some more expensive options...

The Gift of Fitness (Part 1)

Well, it's that time of year again - the holiday shopping season will soon be upon us. Have you thought about what you are going to give those people on your "hard to shop for" list? Instead of another tie for your dad or music CD for your sister, why don't you give them a truly unique and invaluable gift? Give them the gift of improved health and fitness.

The gift of fitness is something that you can give to virtually everybody on your shopping list -- from your parents, to your spouse, a friend, your siblings, an employee or co-worker, even your children. And it's a gift that is invaluable. After all, who doesn't want to look better, feel better, and be healthier?

And, it's a gift that you can truly feel proud to give. When you give someone the gift of fitness, you are helping him/her open a door to better health (both physically and mentally). It's a gift that genuinely shows the recipient how much you care about their well-being. By giving the gift of fitness you are providing them with unlimited health benefits.

Of course, we all know that exercise can help people stay slim and fit. But, do you also know about all the other great benefits of exercising? Daily physical activity reduces stress and can help you sleep better. Fitness has been linked to reducing the risk of many diseases and to warding off depression. Researchers believe that strength training can help prevent osteoporosis. Not to mention that exercise also improves self-esteem and increases stamina.

Certainly many people on your shopping list would find these fitness benefits incredibly invaluable. If the people on your list are like most of us, they've probably even mentioned how they want to drop a few pounds or just get in better shape. In fact, experts say that about 62% of North Americans are currently on a diet. By giving the gift of fitness you are helping provide them with extra motivation (which is one of the biggest obstacles in getting fit). They'll be more motivated to start an exercise program when given a gift that helps them immediately take action to kick-start their workouts (personal training gift certificates and gym memberships are especially good for helping with motivation).

Even if they are already fit and healthy, there are still lots of options for new and exciting gifts to add variety to their workouts or exercise regime!  And of course, these are gifts you can give all year round too!

While fitness gifts are incredibly valuable, they don't have to be expensive. Gifts can cost as little as $5 or range into the $100s of dollars.  Tomorrow I will show you some examples of what you can purchase!

3 Shortcuts for Fat Loss

Did your eyes light up???  Here are 3 shortcuts for cutting unncessary and fat-producing calories from your diet:

1. Keep track of all the calories you take in by way of liquids/drinks (you may be quite surprised) - these are calories just the same as food calories - they can turn into fat just as easily as eating fries if you are over you daily caloric needs!
2. Cooking too much, putting too much on your plate & eating too much - ALL WITHOUT EVEN REALIZING IT !!  Most people eat subconsciously - that is, without really paying attention to what they are doing. Hence, overeating becomes easy and regular. Start eating consciously - be aware of WHAT and HOW MUCH you are eating!
3. Eating when you are not hungry... HELLO !! - If you are not hungry - your body is telling you something "I don't need the calories, right now."  Really make the effort not to eat out of boredom or  eat just because 'everybody else is'! 

Take control of these little things and there is no stopping you if you truly want to be foxy and fit!

The Turkey-Belly Busting Workout!

Ok...so even if you didn't eat too much turkey or just too much in general, here is a workout that you can do anywhere and as many times through as you have time for!  No excuses that you don't have equipment either...the only piece of equipment you need is the one you walk around in every day.  Yep, a complete equipment-free, bodyweight workout that takes less than 20 min to do!

Bodyweight Circuit
-10 reps of each exercise
- rest 30 seconds at the end of the circuit
- go through it 3-5 times

1) Prisoner Squat (bodyweight squat with hands clasped behind head- pull your elbows back!)
2) Pushups (from toes or knees)
3) Lunges (hands on hips or across chest)
4) Plank - 20 second hold  (start from your toes and drop to knees if need be)

That's it!  Pretty simple, really.  But, effective nonetheless.  Why not get the family involved and see who can get through it the fastest??

Post your time to get through the circuit and you'll go into the draw to win the new "FitnFoxy 4 Week Fat Incinerator Program"! 

Low Fat Low Cal Pumpkin Pie

Fall and Thanksgiving bring Pumpkin Pie...I don't know about you, but I would definitely cross a bed of nails to get to it!!  I am always telling myself "just one piece" and then proceed to slice slivers off until eventually I consume about 3 or 4 pieces.  Pumpkin Pie is absolutely loaded with calories (anything that tastes that good has to be).  BUT!!!  I have a recipe here for a Crustless Pumpkin Pie,  less calories and lighter with that same great pumpkin pie taste!  Believe me...you won't miss the crust!

Crustless Pumpkin Pie (serves 8)
     Nonstick cooking spray
     1 x 15oz can 100% Pure Pumpkin
     1 x 12oz can evaporated Skim Milk
     3/4 c egg substitute
     1/2- 3/4 c sugar or sugar substitute, or half and half
     1/4 tsp salt (I don't use it, but some think it is better with it)
     1 tsp cinnamon
     1/2 tsp ground ginger
     1/8 - 1/4 tsp ground cloves
     1/4 tsp nutmeg
Beat together all the ingredients.  Pour into an 8" pie dish sprayed with cooking oil.
Bake at 400F for 15min, reduce the temp to 325F and bake for 45min longer, or until knife inserted in centre comes out clean.  Cool for 2 hr.
Nutrition Info (per serving):  120 Calories (150, if using sugar), 1g Fat, 21g Carbs (29g if using sugar), 7g Protein
The best part???  The fat and calories are low enough that you can have 2 pieces instead of the usual 1...just not all at once...of course!  :)                                               

Stop! Look! and Listen...

Those words mean anything to you? For me, those 3 words are indelibly etched upon my brain…beginning about the time I was 5 years old and learning to cross the road. “Okayyyy...." you are saying..."and the point is???"

 My point is...when it comes to the state of your health, remember those 3 words!  Just like when you were a child, they were imprinted upon your grey matter through constant repetition with the end goal of keeping you safe. In the same way, they can also protect you from “harm” today.


STOP!…and appreciate your body for the amazing piece of work it is! Therefore, when you are about to eat…STOP…

LOOK!…at what you are about to subject that body to. Is what you are going to do going to benefit you or not? Will it assist that amazing piece of work in doing its’ job? Is there enough on your plate/in your bowl to satisfy you, or is there too much? Is it a snack or a meal? When was the last time you ate? Are you going to sit on the couch or walk the dog?

LISTEN…to the messages your body is sending you. Are you eating because you are hungry and/or it is your mealtime? Are you hungry because you ate nothing all day and suddenly emptying the contents of the fridge is #1 priority? Or, did someone really wind you up, tick you off, or made you want to cry and all you want is to crawl into a little hole and gorf down some comfort food? Have you had enough fluid today?…because, just maybe your body is really saying “I’m thirsty” and you misread the cues and eat instead!

Get the idea? I like to call it “conscious eating”. How often have you sat, or, even worse, stood in the kitchen, and eaten without really thinking about what you were eating, how much and, most importantly…WHY?!!!

Try it next time you go to eat something…the answers may surprise you!

Cardio and Weight Loss

Do you ever notice how some women can do 6, 9 or even more hours per week of cardio and still have fat to burn, whereas others can spend a few hours a week and it burn the fat, no problem(don't you just hate THEM! - smile!)?  I often have women telling me that they actually gained weight doing cardio!

Scientists think they have an answer to this.  It appears that some of us are "Compensators" and some are "Non-Compensators".  Turns out that cardio makes Compensators hungry.  As a result, Compensators end up consuming more calories, all but wiping out their cardio efforts!  Non-Compensators, however, do not seem to experience an increase in appetite.

If your cardio program is not working for you, check your post-exercise appetite level and calorie intake to see if you are a Compensator.  If you are, you might be better off with a program of high-intensity resistance exercise and interval training!

Another Reason to Exercise!

Exercise Minimizes Weight Regain By Lowering 'Defended' Body Weight
Exercise helps prevent weight regain after dieting by reducing appetite and by burning fat before burning carbohydrates, according to a new study with rats. Burning fat first and storing carbohydrates for use later in the day slows weight regain and may minimize overeating by signaling a feeling of fullness to the brain.


The University of Colorado Denver study also found that exercise prevents the increase in the number of fat cells that occurs during weight regain, challenging the conventional wisdom that the number of fat cells is set and cannot be altered by dietary or lifestyle changes.

These coordinated physiological changes in the brain and the body lower the 'defended' weight, that is, the weight that our physiology drives us to achieve, and suggest that the effects of exercise on these physiological processes may make it easier to stay on a diet.

Weight gain is, on the surface, remarkably simple, occurring when the calories consumed exceeds the calories expended. On closer examination, the process is remarkably complex. Laboratory, animals eat according to physiological signals that may suppress appetite or arouse the desire to eat. These signals are relatively weak in humans, as their intake is largely influenced by psychological, cognitive and lifestyle factors. After dieting, however, the physiological signals emerge to play a more substantial role in controlling intake. Being persistently hungry after losing weight with restricted diets is a big part of the weight regain problem. Most people are unable to ignore this physiological cue and are pushed by their biology to overeat and regain the weight they worked so hard to lose.

During feeding, the sedentary group preferentially burned carbohydrates while sending fat from the diet to fat tissue. This preferential fuel use stores more calories because it requires less energy to store fat than to store carbohydrates. In addition, burning away the body's carbohydrates may contribute to the persistent feeling of hunger and large appetite of the sedentary animals.
Exercise blunted this fuel preference, favoring the burning of fat for energy needs and saving ingested carbohydrates so that they could be used later in the day. Taken together, the exercise led to a much lower appetite and fewer calories ending up in fat tissue.

The researchers also found that exercise prevented the increase in the number of fat cells observed with weight regain in sedentary rats. In sedentary rats, a population of very small, presumably new, fat cells appears early in the relapse process. Small, new fat cells would not only accelerate the process of regain, but also increase fat storage capacity in the abdomen. It would also explain why sedentary rats overshoot their previous weight when they relapse.

Because this effect of exercise is a novel finding, further research will be needed to demonstrate that exercise is, indeed, preventing the formation of new fat cells early in relapse and not simply altering the size of pre-existing fat cells.


So...what does all this tell us???  What we have always claimed...exercise is an extremely important factor in not only losing weight, but KEEPING IT OFF!!

Belly Fat and Real Estate

Body fat deposits are like real estate - it's all about location, location, location. When it comes to body fat, the last place you want it to live, is on your belly!
Each of us has fat:

1. In our bloodstream (called "triglycerides")
2. Just below the skin surface (called "subcutaneous fat")
3. In a layer of tissue located inside the belly that hangs out underneath the muscles of your stomach (called "omentum fat")

Since omentum fat is so close to your vital organs, it's property you want to unload! It intrudes (and greedily so) on all the other structures around it. It squishes the diaphragm and lungs (which makes breathing difficult), it squashes the kidneys and their blood supply AND because it stores fat that is quickly accessible to that most vital organ, the liver, it can cause those lousy cholesterol (LDL) and triglycerides to rise. And, greedy, greedy that it is...it also sucks insulin out of circulation, which makes your blood sugar climb (hello...diabetes!)
The good news?? As soon as you reduce waist-expanding omentum fat, your body starts seeing the effects (as does your reflection in the mirror and the notch on your belt). Once your body senses it's losing fat, your body's blood-related numbers -- the ones that the Doctor seems to want to know about -- cholesterol, blood pressure, blood sugar -- start traveling in a healthy direction.

How Long Should I Workout For?

This is a question I am frequently asked.  Thanks to the cardio-marathon mindset of the 80s (which we all lived through), most women are convinced they need to exercise for over an hour, seven days a week, to "get fit." Believe it or not, that couldn't be farther from the truth.

First and foremost, your nutrition is more important than your exercise habits when it comes to fat loss and longevity. If you run for an hour each day but still have a Danish for breakfast every morning and chips every night, you could be shortening your life span and increasing your waist size. To set the foundation for fat loss and fitness, stick with whole, natural foods, such as fruits, vegetables, nuts, fish, and protein.

For your exercise sessions, focus on quality and intensity, not quantity. By exercising three days per week for only 45 minutes per session (or less!), you can strengthen your entire body. Try multi-muscle resistance exercises for strength, and burn fat with short-burst interval training. Follow that up with stretches for tight muscle groups only, and you'll be finished your training session before you know it.

Spend the remaining four days of the week staying active and keeping your butt off the couch. Keep your body and mind busy with activities you love, such as walking with your dog, doing yoga, playing sports, jogging or running errands by bike or on foot.

Get Fit Quick!

Okay, so you are going on holidays or you only have 10 spare minutes in which to do anything...never fear!  Help has arrived.  There is  a Beginner Workout and a more Advanced Workout, that can be done any where and any time, no equipment necessary...other than the body you walk around in every day, of course! 

Each of the workouts are to be performed circuit-style (one exercise after another until all 5 are completed).  Try to get through it as many times as you can in the time you have.

Bodyweight Workout A (Beginner)
1.  Hip Extension x 15 reps
2.  Incline Push Up x 10 reps
3.  Alternate Forward Lunge x 10 reps ea leg
4.  Bicycle Crunch x 10 reps ea leg
5.  Jumping Jacks x 30 reps

Bodyweight Workout  A (Advanced)
1.  Siff Squat (on Toes) with Calf Raise x 15 reps
2.  Push Ups x 15 reps
3.  Forward and Reverse Lunge x 10 reps ea leg
4.  Plank Hold - 45-60 sec
5.  Cross-Body Mountain Climber x 10 reps ea side
6.  Squat Thrust x 10 reps

I was hoping to post the pictures to go with this, but for now, send an email and I can send you the pics!

How to Get Fat (Part 3)

Needless to say, there are other factors which may influence both Energy Intake and Energy Expenditure.  Many are things we cannot help and many are things we may need help with!

Other Factors Influencing Energy Intake (EI) or Energy Expenditure (EE)

1.  Genetics (everyone in my family seems to gain weight easily, despite the exercise)

2.  Thyroid problems (can be an issue with menopause)

3.  Medication (certain medications can slow metabolism or make us feel hungry)

4.  Disease (diabetes, Crohn's Disease, etc)

5.  Slow Metabolism (often blamed but not as common as some would believe, but it does slow down as we age...darn!!!)

6.  History of crash dieting (lose 20lb, gain 25lb, lose 30 lb, gain 50 lb...)

7.  Early experiences (I never enjoyed gym at school /everyone laughed at me because I was fat...)

8.  Age and gender (women have lower metabolic rate than men, which slows down as we age)

9.  Fear of Failure (if I don`t try I can`t fail...)

10.  Fear of success (I can hide behind my fat...)

11.  Influence of pregnancy and menopause (both affect fat storage and fat distribution)

12.  Smoking cessation (If I can`t put a cigarette in my mouth I will eat some candy instead)

13.  Some prescribed drugs (anti-depressants, for example)

14.  Seasonal Affective Disorder (SAD) (I feel too depressed...tired...lethargic...sleepy...)

All these factors listed in the 3 Part series have a role in body weight balance, but it is up to us to account for and balance these factors to either maintain weight or lose weight.

How to Get Fat (Part 2)

Last time we looked at some of reasons that Energy Intake may be responsible for your weight gain.  Today we will look at the role of Energy Expenditure and how it can help you get fat and gain weight!

Energy Expenditure

1.  Sedentary job (I sit and I sit and I sit...)

2.  Inactive transport to/from work (the bus, the car, the elevator, the escalator...)

3.  Lack of 'planned' activity (I "should" go to the gym, for a walk, do some exercise...)

4.  Lack of 'incidental' activity (take the elevator, not the stairs...)

5.  Lack of awareness (burn calories by walking to a coworkers desk??  really???)

6.  Wrong type of activity (I will stroll down to Burger King for lunch!)

7.  Fatigue or laziness (I am too tired to exercise...)

8.  Fear of crime (I can't walk/run in the morning/late at night...)

9.  Environment/weather (it's raining/snowing/too hot/too cold)

10.  Injury/incapacity (I hurt my big toe so I can't do anything)

11.  The 'Foot-brain' gap (my foot doesn't reach my own butt...)

12.  Childhood experiences (they used to laugh at me in gym class...)

13.  Self consciousness (I am too big...I will go to the gym when I lose 20lb)

14.  Discomfort (sweating makes me feel yechh! and it ruins my hair!)

15.  Changes with Age (nothing like a hot flash in the middle of a workout...)

16.  Family Commitments (I have to take my daughter to... and my son to...and make dinner...)

17.  Influence of Holidays (isn't that why they call them holidays???)

Of course, some reasons are quite valid, but add up too many of them and they will seriously affect how well you can gain weight...and quickly!

Tomorrow...Part 3!

How to Get Fat (Part 1)

Despite all the hype, it boils down to two things – energy in (food) and/or energy out (activity).
Read the daily presses and you’ll think the world is full of plots to make us fat. But, there are two mechanisms through which increases in body weight occur. These are either an increase in energy intake (EI) or food and/or a decrease in energy expenditure (EE), which is activity level, metabolic rate and heat loss.

Other factors such as drugs, genetics, age, gender, etc., can only have an impact through either or both of these mechanisms. Within each of these influences of course, there is a range of factors which can lead to weight gain (and therefore help influence weight loss).

Today, we will look at Energy Intake and the factors there that can help you get fat/gain weight!

Energy Intake

1. Too much fat (Do you want fries with that??)

2. Too much total energy (Supersize me!)

3. Too high energy density (high calorie foods - need I say more??)

4. Too many high Glycemic Index (GI) foods (high carbohydrate foods with low fibre)

5. Too little variety (the Brown Rice Diet anyone???)

6. Excessive hunger (too long between meals or related to 12)

7. Night eating (Well, I was good all day...)

8. Binge eating (I am sooo depressed...my pants don't fit!)

9. ‘Restrained’ eating (starve in public and pig out at home)

10. Social/holiday eating (It’s Christmas, my Birthday, my dog’s Birthday...)

11. Habitual eating (I always eat when I watch TV...)

12. Irregular eating (starve all day and then eat all night?)

13. Lack of awareness of eating ( one for the pot...one for the cook...)

14. Food intake and alcohol (this one speaks for itself!)

15. The ‘eye-mouth’ gap (I see, therefore I eat)

16. The ‘exception’ rule (Oh...this one doesn’t count...)

Any of or all of these can be reasons you may find you are gaining weight.  Food for thought?

Next time we will look at the role of Energy Expenditure.

Portion Sizes and Serving Sizes?

Did you know that less than 5% of the total population can gauge serving sizes correctly? Knowing serving sizes and understanding how much you should be eating is vital to not only losing weight but maintain weight as well.

People have a tendency to overestimate the recommended serving size and consequently may eat more than what the body really needs. So what is a serving size or portion size anyway? Health professionals use "serving size" to refer to the amount recommended by the United States Department of Agriculture (USDA) or Canadian Food Guide for each food group.

It is often difficult to calculate food quantities and serving portions. If the food comes pre-packaged, the label will tell you the quantity of a single serving of food, along with how many servings are in the package. When cooking from scratch, the quantity of a single serving is harder to determine. Knowing serving sizes for foods can actually prevent you from gaining weight. Since you can't carry measuring tools with you everywhere, how can you figure out serving sizes? The following chart can help you...just print it off and stick in your bag, tape it to the inside of a cupboard or stick it on the fridge. No more guesswork! You can now visually estimate a serving size for a lot of commonly eaten foods.

Food Item Per Serving - Everyday Object
3 oz Meat, Chicken (after cooking) = Deck of Cards or Palm of Child’s Hand

5 oz Meat, Chicken (after cooking) = 2 Decks of Cards or Palm of Adult Hand

3 oz Fish = Regular-Sized Cheque Book

½ cup Starchy Foods (such as rice, ice cream, mashed potatoes and other grains) = 1/2 Baseball (not to be confused with a softball!)

Potato = Computer Mouse or Size of Small Fist

1 Medium Fruit = Normal Fist or Baseball

1 oz Cheese = 4 Stacked Dice or Small Matchbox

Salad Dressing, Mayonnaise, Butter,
Margarine, Oil, Peanut Butter = Tip of Thumb, 1 Dice or ½ Ping Pong Ball

1 slice of Bread = Cassette Tape

Bagel = Hockey Puck

1 Pancake = CD/DVD

1 cup Dry Cereal = Normal Fist or Baseball

1 cup Vegetables = Normal Fist or Baseball

Nuts, Raisins, Pretzels = Amount held in Cupped Hand

Ab Exercises for a Tight Tummy

As promised (my Birthday present to you!)...here are some tummy exercises to help you get that tight belly you want and improving your posture as well! Your new firm abs will help you to stand taller and straighter and are great if you have back issues as well. Often back problems are directly related to weak abdominals. So, go to it!!

Exercise Routine for a Strong and Firm Tummy
Tips:
1. Perform 1 - 2 exercises from Group A, B and C. Complete both exercises in Group D.
2. Complete 1 – 2 sets per exercise.
3. Perform 10 – 15 repetitions for each set.
4. Maintain a smooth lifting pace, using a 2-1-3-0 cadence (two seconds on the way up, one second hold, three seconds on the way down and immediately repeat with no rest at the bottom). 5. Take a day off abdominal training every couple of days to rest. Muscles grow while they rest.
6. Perform 2 – 4 sessions per week.
Important Note: Beginners should refrain from using the dumbbells or leg weights!

Group A Exercises - Upper Abs
Weighted Crunches – Hold D/B on shoulders with hands alongside neck. Lie with knees bent and slowly curl forward until shoulders leave the floor.
Weighted Sit-Ups – Lying on back with knees bent, arms out to sides, D/B off the floor. Slowly curl spine forward and lift into a full sit-up position.
Legs-Up Weighted Crunch – Lie on back with legs lifted straight in the air. Arms by your side with d/b off the floor. Slowly curl up reaching with the D/B to reach your highest crunch position.

Group B Exercises – Lower Abs
Weighted Leg Pull-Ins – Sit on the floor with your legs lifted and lean back, hands on the floor behind you. With D/B between feet or ankle weights, pull thighs and knees into chest and back out again.
Weighted Reverse Sit-Ups - With D/B between feet or ankle weights, lie on your back with knees bent. Pull your legs up and over your abs so that lower back comes off the floor.
Ab Flutter Kicks – Lie on back with feet off the floor. Raise one leg to 45 degrees off the floor and then lower. Repeat with the other leg.
Group C Exercises – Abs and Side (Oblique) Combo
Weighted Bicycles – Hold D/B on shoulders with hands alongside neck. Keep one leg straight while the other knee is moving towards the opposite elbow. As it moves back, bring the other knee while the leg moves back to parallel with the floor. Can use weights on ankles.
Knee-to-Elbow Sit-Ups – Hold one D/B on shoulder with opposite foot on knee and opposite arm lying on floor. Reach weighted side towards opposite knee. Complete repetitions on one side then change sides.


Group D Exercises – Sides/Obliques
D/B Side Bends – Stand with feet apart and a D/B in each hand down by sides. Bend from waist all the way to the right, then straighten up and bend all the way to the left. Keep hips fixed and use your sides to straighten yourself up.
D/B Twists – Stand erect with D/B in each hand directly in front of chest. Keeping the spine straight, rotate as far as possible to the left and back around to the right. Move in a controlled fashion. *** If you have back issues, you may want to avoid twisting or twist 1/4 of the way.

Over 40 Female Belly Fat and Love Handles

As a professional fitness trainer - I am always the person everybody wants to talk to at family gatherings, parties, events, etc. And as you might guess, the question that so many women over 40 ask more often than not is:

"Gail, how can I lose my pooch (grabbing that stubborn belly fat) and lose my love handles (grabbing that waist fat) so I can get a flat and toned stomach like yours?"

This question is quickly followed by, "Are there any special exercises to get rid of stomach fat or special exercises for love handles?"

Here is my answer - "Your actions have to be in line with your true desires and goals. If you really want to have no extra fat on your stomach then your daily habits must be in line with what you are trying to achieve."

It doesn't matter whether you want to lose love handles, reduce belly fat or lose weight in general, the real secret is admitting to yourself whether or not your desires are real or just superficial. In other words, are you just "kicking tires" or do you really want to lose the stubborn belly fat and get rid of love handles?

Mine used to be somewhat superficial and my weight fluctuated all year. I didn't like it one bit and I was always blaming some outside factor on why I couldn't keep myself at my ideal body fat all year round. Then, about 4 years ago I looked myself in the mirror and asked myself, 'Gail, who is in control of you? And, what do you really want to look like and how do you want to feel, both physically and mentally?'

I grabbed a piece of paper and started to write. It didn't take me long to answer these questions!

This is something I strongly advise you to do as well. Only of course, if you are serious about achieving higher levels of physical fitness and improved health. If you want to lose tummy fat and love handles and to be a certain way - then start living your life in accordance with your goals!

Are there any exercises to get rid of the pooch and love handles? There are lots of exercises to help tone up that area, but if you continue to eat badly (not in line with your goals) the belly fat and the love handles will stay!!

Stay tuned...tomorrow I will send a special workout routine featuring some good tummy exercises to help tone and tighten that belly!

I Want Results...and I Want Them Now!!!

How many times have you looked at other women over 40 who look fit and foxy and wished you had what they had? Do you want to know how they did it? What the magic formula is???

There is no magic formula, there is no weight loss pill, there are no special foods. What I can tell you is, there IS a quick and effective way to lose weight, get fit and still enjoy healthy and delicious foods (and even indulge in those foods you feel you can’t live without!!!).

The way to lose weight quickly and get fit fast lies in having a Plan! No just any old plan, either! A Plan designed especially for us gals who weren’t born yesterday...who may be over 40, over 50, over 60! I see so many plans out there designed for young Moms, for 20 and 30 year old males and females...not specifically for women who are past all that!

A Plan for women who:

1. work hard holding down full-time jobs (where a good portion of their day is spent sitting) that get home at night knowing they should be heading out to a gym, but the thought of a gym full of 20 and 30 year olds in lycra is far from appealing!

2. are exasperated at thinking about creating a complicated and healthy meal, so they run to nearest phone and ordering from the nearest Take-Out outlet!

3. know they have to entertain or go out for a business lunch the next day, so the “new diet” you had planned to start goes out the window!

4. feel they never have the time to do everything they want...let alone EXERCISE!!!

5. hope they won't look as bad as they feel after another bad night sleep because of hot flashes, aching joints, worrying about the project you have to get done or why you can’t lose weight!

Help is on the way! I am dedicated to posting helpful tips, exercises and recipes and addressing those needs and concerns of that special group of over 40 women...the ones who weren’t born yesterday!!