Discover A New Journey with Julie Elder

Amazon Kindle Creates A Revenue Stream for Your Blog

2010-07-04T22:08:00.000-06:00

Amazon just dropped the cost of the #1 best seller on amazon today... The Kindle has been dropped in price by $70.00... I'm thinking that I might be tempted to buy one now. Love to read, and when I discovered the coolest thing... Well you just need to check this out...

Keeping the weight OFF!

2010-06-24T09:45:00.000-06:00

I am so disappointed in myself... I am right back to where I was last year same date same time frame... It was this time last year, when my family doctor told me, that I need to loose some weight, and exercise. Shortly after that I discovered the NextFit keychain Trainer. It help me so much, I was exercising every day.... Within 3 months I had lost over 28 pounds... When I see video's like the one you are about to watch, makes me so sick, and mad at myself for not applying DISCIPLINE in my life every day... I worked so hard to get it off, and now I have to start all over again. I am not obese, but I can clearly see how quickly it can get a hold of you. I am in my 50's now, and for the first time I have to watch what I eat. I have always been a small frame, and never weighted more than 110 to 115. In fact i had to be very careful, because I could loose weight so quickly, so this whole exercising thing, and watching what i eat has been a struggle for me... its time to get moving again... How about you, do you struggle with discipline in weight loss, and exercising. I would love to hear what you do to keep the pounds off?

Tomorrow

2010-06-13T12:02:00.003-06:00

Sitting here thinking about the assurance of another tomorrow. I must say, I believe that I take it for gran-net When I look over the past 50 years of my life, it is clear to me, just how many times I sacrificed for another tomorrow thinking that I will build that dream, I have plenty of time. Then I wake up and realize that I have forgotten all about the dream, and other things in my life have replaced it. Time and time again. Whats scary is that I never intended to be with this particular person for more that a year, and now I'm looking at 10 years. The reason for using this situation to explain how our dreams can get lost, and time can get away from you, is because it has happened to me. 10 years is a very long time, and I often spend time wondering where I would be today, if I had choose not to believe in his suggestion of suicide used only for entrapment.Don't forget about your own dreams, make a plan, and never give up on your own life, to stable someone else. Time can get away from you.

Happiness, Love, Hope, Courage and Dreams are so important to have. Never be satisfy with what you believe, or convinced yourself you are Lucky to just be where you are today... Reach out as far as you can and stretch your mind to the sky... Jump out of your comfort zone, and risk, and believe that it can happen for you, but you have to move your own feet, and walk that walk. Some thing I have put off for a decade. I almost reached this goal several times, but failed, I cried, and then time healed my mind, but never my heart.... In fact I still remember where I lived and what I was doing right before I made the decision that would affect my life and many others for a very long time...

Do you live some where where tourists flock to enjoy the breathtaking sights, snapping photos, taking video;s realizing they may never have this chance to see this again. They know they wont be here to see it tomorrow, so they go see it today.
Likewise, in life, we sometimes live life in tourist mode and soak up what ever we can because we know we might not have a chance tomorrow. Other people are so sure they'll have tomorrow, and the next, that they never get around to following their dreams. For them, tomorrow never comes.

We all have a yearning within our hearts. A dream, maybe. A goal. It can be something small.... it waits. Tomorrow. Like the horizon. You keep walking towards it, but it never comes. I want to experience as much as I can. No more waiting because all I have is today, and I'm done with waiting for that elusive tomorrow...

Day before Kennedy's Assasination:

Day before the atomic bombing of Hiroshima:

Day before 9-11:

Sugar Is Ruining Your Health

2010-04-18T13:12:00.001-06:00

146 Reasons Why Sugar Is Ruining Your Health

Researching online.. came across this link on a great blog that I follow. and wanted to share this with others
146 Reasons Why Sugar Is Ruining Your Health
By Nancy Appleton, Ph.D.
Author of LICK THE SUGAR HABIT and LICK THE SUGAR HABIT SUGAR COUNTER.

1. Sugar can suppress the immune system.

2. Sugar upsets the mineral relationships in the body.

3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.

4. Sugar can produce a significant rise in triglycerides.

5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).

6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.

7. Sugar reduces high density lipoproteins.

8. Sugar leads to chromium deficiency.

9 Sugar leads to cancer of the ovaries.

10. Sugar can increase fasting levels of glucose.

11. Sugar causes copper deficiency.

12. Sugar interferes with absorption of calcium and magnesium.

13. Sugar can weaken eyesight.

14. Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.

15. Sugar can cause hypoglycemia.

16. Sugar can produce an acidic digestive tract.

17. Sugar can cause a rapid rise of adrenaline levels in children.

18. Sugar malabsorption is frequent in patients with functional bowel disease.

19. Sugar can cause premature aging.

20. Sugar can lead to alcoholism.

21. Sugar can cause tooth decay.

22. Sugar contributes to obesity

23. High intake of sugar increases the risk of Crohn’s disease, and ulcerative colitis.

24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.

25. Sugar can cause arthritis.

26. Sugar can cause asthma.

27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).

28. Sugar can cause gallstones.

29. Sugar can cause heart disease.

30. Sugar can cause appendicitis.

31. Sugar can cause multiple sclerosis.

32. Sugar can cause hemorrhoids.

33. Sugar can cause varicose veins.

34. Sugar can elevate glucose and insulin responses in oral contraceptive users.

35. Sugar can lead to periodontal disease.

36. Sugar can contribute to osteoporosis.

37. Sugar contributes to saliva acidity.

38. Sugar can cause a decrease in insulin sensitivity.

39. Sugar can lower the amount of Vitamin E (alpha-Tocopherol in the blood.

40. Sugar can decrease growth hormone.

41. Sugar can increase cholesterol.

42. Sugar can increase the systolic blood pressure.

43. Sugar can cause drowsiness and decreased activity in children.

44. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non-enzymatically to protein)

45. Sugar can interfere with the absorption of protein.

46. Sugar causes food allergies.

47. Sugar can contribute to diabetes.

48. Sugar can cause toxemia during pregnancy.

49. Sugar can contribute to eczema in children.

50. Sugar can cause cardiovascular disease.

51. Sugar can impair the structure of DNA

52. Sugar can change the structure of protein.

53. Sugar can make our skin age by changing the structure of collagen.

54. Sugar can cause cataracts.

55. Sugar can cause emphysema.

56. Sugar can cause atherosclerosis.

57. Sugar can promote an elevation of low density lipoproteins (LDL).

58. High sugar intake can impair the physiological homeostasis of many systems in the body.

59. Sugar lowers the enzymes ability to function.

60. Sugar intake is higher in people with Parkinson’s disease.

61. Sugar can cause a permanent altering the way the proteins act in the body.

62. Sugar can increase the size of the liver by making the liver cells divide.

63. Sugar can increase the amount of liver fat.

64. Sugar can increase kidney size and produce pathological changes in the kidney.

65. Sugar can damage the pancreas.

66. Sugar can increase the body’s fluid retention.

67. Sugar is enemy #1 of the bowel movement.

68. Sugar can cause myopia (nearsightedness).

69. Sugar can compromise the lining of the capillaries.

70. Sugar can make the tendons more brittle.

71. Sugar can cause headaches, including migraine.

72. Sugar plays a role in pancreatic cancer in women.

73. Sugar can adversely affect school children’s grades and cause learning disorders..

74. Sugar can cause an increase in delta, alpha, and theta brain waves.

75. Sugar can cause depression.

76. Sugar increases the risk of gastric cancer.

77. Sugar and cause dyspepsia (indigestion).

78. Sugar can increase your risk of getting gout.

79. Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.

80. Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.

81 High refined sugar diet reduces learning capacity.

82. Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body’s ability to handle fat and cholesterol.

83. Sugar can contribute to Alzheimer’s disease.

84. Sugar can cause platelet adhesiveness.

85. Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.

86. Sugar can lead to the formation of kidney stones.

87. Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli.

88. Sugar can lead to dizziness.

89. Diets high in sugar can cause free radicals and oxidative stress.

90. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.

91. High sugar diet can lead to biliary tract cancer.

92. Sugar feeds cancer.

93. High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.

94. High sugar consumption can lead to substantial decrease in gestation duration among adolescents.

95. Sugar slows food’s travel time through the gastrointestinal tract.

96. Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.

97. Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.

98. Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.

99. Sugar can be a risk factor of gallbladder cancer.

100. Sugar is an addictive substance.

101. Sugar can be intoxicating, similar to alcohol.

102. Sugar can exacerbate PMS.

103. Sugar given to premature babies can affect the amount of carbon dioxide they produce.

104. Decrease in sugar intake can increase emotional stability.

105. The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.

106. The rapid absorption of sugar promotes excessive food intake in obese subjects.

107. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).

108. Sugar adversely affects urinary electrolyte composition.

109. Sugar can slow down the ability of the adrenal glands to function.

110. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.

111.. I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.

112. High sucrose intake could be an important risk factor in lung cancer.

113. Sugar increases the risk of polio.

114. High sugar intake can cause epileptic seizures.

115. Sugar causes high blood pressure in obese people.

116. In Intensive Care Units, limiting sugar saves lives.

117. Sugar may induce cell death.

118. Sugar can increase the amount of food that you eat.

119. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.

120. Sugar can lead to prostrate cancer.

121. Sugar dehydrates newborns.

122. Sugar increases the estradiol in young men.

123. Sugar can cause low birth weight babies.

124. Greater consumption of refined sugar is associated with a worse outcome of schizophrenia

125. Sugar can raise homocysteine levels in the blood stream.

126. Sweet food items increase the risk of breast cancer.

127. Sugar is a risk factor in cancer of the small intestine.

128. Sugar may cause laryngeal cancer.

129. Sugar induces salt and water retention.

130. Sugar may contribute to mild memory loss.

131. As sugar increases in the diet of 10 years old's, there is a linear decrease in the intake of many essential nutrients.

132. Sugar can increase the total amount of food consumed.

133. Exposing a newborn to sugar results in a heightened preference for sucrose relative to water at 6 months and 2 years of age.

134. Sugar causes constipation.

135. Sugar causes varicose veins.

136. Sugar can cause brain decay in pre diabetic and diabetic women.

137. Sugar can increase the risk of stomach cancer.

138. Sugar can cause metabolic syndrome.

139. Sugar ingestion by pregnant women increases neural tube defects in embryos.

140. Sugar can be a factor in asthma.

141. The higher the sugar consumption the more chances of getting irritable bowel syndrome.

142. Sugar could affect central reward systems.

143. Sugar can cause cancer of the rectum.

144. Sugar can cause endometrial cancer.

145. Sugar can cause renal (kidney) cell carcinoma.

146. Sugar can cause liver tumors.

The Climb 'I'm pushing on'...

2010-04-12T22:46:00.003-06:00

I can almost see it
That dream I am dreaming
But there's a voice inside my head saying
"You'll never reach it"

Every step I'm taking
Every move I make feels
Lost with no direction
My faith is shaking

But I gotta keep trying
Gotta keep my head held high

There's always gonna be another mountain
I'm always gonna wanna make it move
Always gonna be a uphill battle
Sometimes I'm gonna have to lose

Ain't about how fast I get there
Ain't about what's waiting on the other side
It's the climb

The struggles I'm facing
The chances I'm taking
Sometimes might knock me down
But no, I'm not breaking

I may not know it
But these are the moments that
I'm gonna remember most, yeah
Just gotta keep going

And I, I got to be strong
Just keep pushing on

'Cause there's always gonna be another mountain
I'm always gonna wanna make it move
Always gonna be a uphill battle
Sometimes I'm gonna have to lose

Ain't about how fast I get there
Ain't about what's waiting on the other side
It's the climb, yeah!

There's always gonna be another mountain
I'm always gonna wanna make it move
Always gonna be an uphill battle
Somebody's gonna have to lose

Ain't about how fast I get there
Ain't about what's waiting on the other side
It's the climb, yeah!

Keep on moving, keep climbing
Keep the faith, baby
It's all about, it's all about the climb
Keep the faith, keep your faith, whoa

NextFit's Reviews and Experience's

2010-04-12T22:10:00.000-06:00

NextFit is about helping people change their lives through fitness, one person at a time. Through the expert coaching inside the Keychain Trainer, we spread the message that getting fit will be fun, easy, and affordable for anyone.

Thanks to the exclusive technology in NextFit, this isn't a one-size-fits all program, but a real dialogue between the listener and the expert. NextFit custom-builds every program and changes each workout to match each person's specific needs, goals, and challenges.

NextFit is part of a worldwide awakening that's reshaping how people view fitness. At its heart, NextFit is a way to connect people to this movement, and a community of people who band together to lift up, motivate, and encourage one another.

In The News:

Beauty, Health, and Fitness Thursday July 09, 2009 10:07AM

Can a new fitness device the size of a lipstick give you the same results as a real trainer?

As you go off on summer vacations, you can now take your favorite trainer with you—without putting her up in the guesthouse. The NextFit Keychain Trainer compiles all the instruction, motivation, and music that come with a professionally led workout into a device the size of an iPod, letting you continue your regular exercise routine (or try a new one), whether you’re in Montauk or Milan. Plug the keychain into an Internet-connected computer and choose from 30 renowned trainers (Kathy Smith, Jeff Galaway, David Kirsch, and Kathy Kaehler, to name a few) and 25,000 audio workouts (updated every twelve weeks) in every fitness category. In addition to customizing the difficulty and duration, you can tailor workouts to match your personal fitness goals, equipment available, and location (home, outside, or in a gym).

So how does the program compare with being schooled by a live trainer? While paying a visit to a friend in Dublin, I take the keychain with me to her local gym. Having recently uploaded Alycea Ungaro’s mat Pilates workout, I might as well be at her Tribeca studio, instead of surrounded by hulking Irishmen lifting weights. Ungaro’s instructions are specific, precise (she even counts for you), and impressively intuitive, somehow knowing exactly where I’ll try to cheat on a pose by adding a firm “Do not wiggle” in the midst of her instruction. The next time I plug in the keychain, several new workouts are suggested based on my previous exercise, and I am delighted that I can try all of them, having to coordinate with no one’s schedule but my own. The verdict? Along with my swimsuit and camera, the Nextfit Keychain will be in every weekend bag I pack this summer.

The NextFit Keychain Trainer, $139.95 Includes first month’s subscription, $29.99 for each subsequent month; mynextfit.com

—Molly Creeden

Channel Studio 5 Filmed

KSL Channel 5 News Aug 4th 2009

X

The Fit Bottomed Girls are giving away a Keychain Trainer... http://fitbottomedgirls.com/2010/01/get-fit-gadgets-and-a-giveaway/

CNN Money spotlights NextFit's Keychain Trainer! http://money.cnn.com/galleries/2010/technology/1001/gallery.lose_weight_gadgets.moneymag/2.html

Choose your trainer, reach your goals

Whether you want to lose weight with "America's Trainer" Kathy Smith, shape your body with Heidi Klum's trainer David Kirsch, or run a 10K with legend Jeff Galloway, NextFit matches you with the training program and coach that's right for you. NextFit changes each day's session based on your trainer's plan for you, and even uses your feedback to make every workout your best ever.

The NextFit Exercise System includes:

NextFit Keychain Trainer
Unlimited workouts
Access to 2,000+ exercises
Workouts from 40+ of the world's top coaches
Expert coaching through every session
Smart workouts that adapt to you
Flexibility to switch trainers and activities anytime

Children

2010-03-03T21:00:00.001-07:00

Children’s Obesity

Posted using ShareThis

Marathons are riddled with inspiring stories.

2009-12-01T09:37:00.006-07:00

I Came across this article today, and the message just jumped right out at me. What an inspiration. I have found myself many times thinking should I workout today! How silly of me to even be thinking this way.. Well of course you should workout today! Today and every day. It seems to be a bad habit that I need to conquer. Asking myself permission to stay healthy.. I wonder when or where I started thinking that it was something I could choose to do or not to do.. I believe now that we as parents need to start at the beginning, and teach our children, that it isn't a should I or should I not.. It should happen every day just as we do many things through out each day that is a habit, like brushing our hair, getting dressed, well you get my point. If we create this for them in their world, then we can create a healthier Life style for them, for their future..

Loved this story enjoy it, and I hope that it will inspire you.. Happy Holidays Julie

Marathons are riddled with inspiring stories. I met a lady who shed 80 pounds to accomplish her goal of running 26.2 miles. Then there was a man who had a rope tied to a person running in front of him. The person being led was blind.

What separates these people from others? They have three key attributes to accomplishing personal goals; desire, dedication and determination or simply the three Ds. Complete story here..

Needing some body works!!

2009-11-30T08:00:00.003-07:00

Well Thanksgiving is over, and It was such a full filling time of great food, enjoying the time spent with family and friends.. It seems that the same thing happens to me every year. I start to reflect what my blessings are and I always think how could it ever get better than this.. And it does every year.. I am so grateful for the family I have been blessed with, and the hundreds of new friends I have made through out this past year.. Some I have never meet yet, but through the corresponding on the internet I have grown to appreciate every word of advise, every note of laughter, and connecting into life's of pure happiness and joy..
One thing that I am so truly thankful for this past year would be my connection with NextFit. I was a million miles away from connecting to my health and my body.. this connection has brought me to a full circle.. I have lost 19 pounds, and I haven't felt this great in so many years.. I almost forgot how great this feeling could be.. Sending a big SHOUT OUT to them.. Love my Keychain Trainer.. I will be working out with Yumi Lee this morning.. She will help me work off all the goodies I have enjoyed over this past week... Yumi Lee and Ron Mathews are two out of the 30 professional trainer's that you get to pick from using the keychain trainer... Enjoy their video, and I am going to download my workout right now.. Have a marvelous week ahead... Julie

Les Brown - You Gotta Be Hungry

2009-11-08T21:55:00.000-07:00

"One of the most essential things you need to do for yourself is
to choose a goal that is important to you.
Perfection does not exist - you can always do better and you can always grow."
Les Brown

"Life has no limitations, except the ones you make."
Les Brown

"Get your ideas on paper and study them.
Do not let them go to waste!"
Les Brown

"You must take action now that will move you towards your goals.
Develop a sense of urgency in your life."
Les Brown

"You gotta be hungry!"
Les Brown

"Don't let the negativity given to you by the world disempower you.
Instead give to yourself that which empowers you."
Les Brown

"Forgive yourself for your faults and your mistakes and move on."
Les Brown

"You don't get in life what you want;
you get in life what you are."
Les Brown

"Shoot for the moon.
Even if you miss, you'll land among the stars."
Les Brown

Walk the Pounds Off! ' Denise Austin'

2009-11-06T19:20:00.001-07:00

Do you walk the recommended 10,000 steps a day? If not, it's a great health goal to strive for! Japanese researchers were the first to set that number of steps to take a day; it is also about equal to the U.S. government's recommended 30 minutes of daily physical activity. Taking 10,000 steps burns approximately 300 calories and, over time, has been shown to reduce the risk of heart disease and help with the maintenance of a healthy weight. Does 10,000 steps sound like a lot? Don't worry! You don't have to walk all 10,000 at once — and they don't even have to come from what you normally think of as exercise. If you go grocery shopping and walk through the aisles for 45 minutes, you've walked 2,000 steps or so right there! It's easy and exciting to find new ways to rack up more steps!

Tracking your steps is easy with a simple device called a pedometer. Simple attach the pager-like piece to your waistband and let it count your steps for you. While there are expensive pedometers with lots of extra features â€” like a heart rate monitor and radio, you really only need an accurate one, which you can buy for about $10 to $15 at a sports or discount retail store. Research has proven that people who wear pedometers walk more. The best way to start out is just to wear your pedometer for a few days as you go about your normal activities. This will give you a starting point — the number of steps you take in a typical day. If you're pretty far from 10,000 a day â€” say you take about 4,000 steps a day â€” set your first goal lower so it's more realistic to achieve. For example, aim for 5,000 steps a day for the coming week. As you hit your goals, keep setting them a bit higher until you're getting in the recommended 10,000 a day. You'll be surprised at how many steps you can accumulate just doing your daily activities. Don't be surprised to get more and more motivated to move once you see your number of steps rise! Now, who's ready to go for a walk with me?

What an Inspiration...

2009-11-06T18:04:00.004-07:00

Doing some research online today, when I cam across this article. It has always been something that I used to think to myself, how in the world do people get so far out of touch with their body,to allow this kind of weight gain. Well I have had a taste of allowing my body to spiral out of control,and ended up gaining about 50 pounds more than I care to carry around with me. It pretty much came on I thought pretty slow, so I kinda moved right along with the changes. I knew I was gaining weight, but I have been pretty much under weight for most of my life. So in the beginning I was welcoming it. Then it started to snowball me pretty darn quick. Blood pressure went crazy, and I didn't like who I was any more, and found myself not wanting to even look at myself in the mirror any more.. This article inspired me, and so I would love to share it with you...
(Article)

VIDEO: "I Lost 100 Pounds and Found Hope"

VIDEO: "I Lost 100 Pounds and Found Hope"
Once Bed-Ridden, Now I'm on the Road to a Healthier Me!
-- By ~INDYGIRL, SparkPeople Member

Here are my top 3 secrets to success: Read more here

NextFit held a Health & Fitness Summit this past weekend.

2009-10-13T09:24:00.004-06:00

What’s your story? That was the topic of our NextFit Health & Fitness event at the beautiful Zermatt over this past weekend. What an inspiring topic. Yes everyone does have their own story. I was in the right place at the right time, listening to some remarkable stories that inspired me so much. Read More

I would love to hear your Story. Please feel free to post it.

My daily exercise program

2009-09-29T23:45:00.002-06:00

If you read this without laughing out loud, there is something wrong with you. This is dedicated to everyone who ever attempted to get into a regular workout routine.

Dear Diary,
For my birthday this year, my daughter (the dear) {bless her little heart} purchased a week of personal training at the local health club for me.
Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.
I called the club and made my reservations with a personal trainer named Belinda, who identified herself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.
My daughter seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress. Article continues.

Remember this every day as you start your own journey....

2009-09-29T21:18:00.005-06:00

If there were ever a time to dare,
To make a difference
To embark on something worth doing
It is now.
Not for any grand cause, necessarily
But for something that tugs at your heart
Something that is worth your aspiration
Something that is your dream.
You owe it to yourself
To make your days count.
Have fun. Dig deep. Stretch.

Dream Big.

Know, though,
That things worth doing
Seldom come easy,
There will be times when you want to
Turn around
Pack it up and call it quits
Those times tell you
That you are pushing yourself
And that you are not afraid to learn by trying.

Persist.

Because with an idea,
Determination and the right tools,
You can do great things.
Let your instincts, your intellect
And let your heart guide you.

Trust.

Believe in the incredible power
Of the human mind
Of doing something that makes a difference
Of working hard
Of laughing and hoping
Of lasting friends
Of all the things that will cross your path
Next year
The start of something new
Brings the hope of something great.
Anything is possible
There is only one you
And you will pass this way but once.

Do it right.

- Author unknown

Finding Inspiration In Your Biggest Temptations

2009-09-29T14:46:00.004-06:00

Change the Way You Look at Obstacles on Your Journey
-- By Stepfanie Romine, Staff Writer

Getting motivated--and staying motivated--can be difficult, and when temptations abound, it seems like the world is conspiring to keep you indoors, on the couch and stuck in your unhealthy life.

Instead of viewing temptations as roadblocks, think of them as motivators--the devil on your shoulder, if you will. Their presence in your life should be just what you need to keep you from losing momentum, standing still or taking a break from your healthy journey. If you stop, they'll get you; if you stay one step ahead, you'll always come out on top. Temptations are like misunderstood Muses. They give you the chance to be creative while reaching your goals.

" In this article they have listed different Tempations, and in turn giving you different Inspirations to change things, that work for you, not against you"... Julie

So here are some of the temptations, and Inspirations, they have posted.

Temptation No. 1: Sleeping in or hitting the snooze alarm.

Inspiration: Taking care of your body.
consider changing your sleep schedule. Try to head to bed earlier--even just 15 or 30 minutes can make a difference. Sleep loss also can cause a lack of desire to achieve goals because you feel fatigued and "run down." Sleep is also important in developing lean muscle tissue. When you work out, you are actually tearing your muscles – sleep and proper nutrients help rebuild the muscle so that you get stronger.

Temptation No. 2: Grabbing takeout or stopping at a drive-thru.

Inspiration: Making smart choices. Ideally, you should drive by the drive-thru and cook healthful meals at home every night. However, not all takeout is created equal, and you can find some healthful options at chain restaurants and even your neighborhood deli. See this temptation as a challenge to be creative and bring home a healthful meal when you're in a hurry.

Plan ahead if you can, build a meal around vegetables and choose small portions to keep your takeout from taking away your self-control. (Find hundreds of tips and strategies to help you make smart, healthy choices when you're away from home here).

Temptation No. 3: Grazing on junk food all night long. ( This one I could really relate too.)

Inspiration: Getting to the root of a problem. Before you start chastising yourself for blowing your calorie budget after a good day of healthy, mindful eating, think about why you are snacking. Mindless munching is usually anything but.

Are you thirsty? Many hunger pangs are actually just thirst in disguise. Drink a glass of water and wait 20 minutes. If your hunger subsides, you weren't really hungry after all.
What did you eat for dinner? If you tried to save calories or reduce your carb intake by having a green salad or just a plate of veggies, it's no wonder you're hungry. Your body needs a bit of variety to stay happy. Protein takes longer to digest and helps keep you fuller longer. Toss some grilled chicken chunks, a small can of tuna or a half-cup of beans on your salad tomorrow night to give it some staying power. In the meantime, reach for a small servings of whole-grain crackers with a tablespoon of nut butter. The combo of fat, protein and carbs will tide you over until morning.

There are many more to review so I will paste the link.. I love the articles from SP... Read full article here

Happy Birthday to me!!!

2009-09-27T09:18:00.004-06:00

I received this beautiful Happy Birthday message from a wonderful community at Sparkpeople.com, and I wanted to share it with everyone. What a wonderful message.

Know Your Numbers

2009-09-25T23:11:00.003-06:00

I can never remember all of this, So I am posting this so I can learn it and remember it..

It might seem obvious, but it can't be emphasized enough. One of the best ways to lower your cholesterol is to track it. Have your doctor perform blood tests regularly to track your results and progress as you continue to make changes to your lifestyle.

A complete cholesterol picture is made up of three different things:

* HDL (High Density Lipoprotein) is the good, Healthy cholesterol. HDL picks up and carries excess cholesterol away from artery walls and brings it back to the liver for processing and removal. You want this number to be high (at least 60 mg/dL) to protect your heart. Levels too low (less than 40 mg/dL) are bad for your health, increasing your risk for heart disease.

* LDL (Low Density Lipoprotein) is the bad, Lazy cholesterol. LDL is made by the liver to carry cholesterol to the body's cells and tissues. It may form deposits on the walls of arteries and other blood vessels. You want this number to be low. Less than 100 mg/dL is optimal (and up to 129 mg/dL is near optimal). Unhealthy levels are 130-159 mg/dL (borderline high), 160-189 mg/dL (high), and over 190 mg/dL (very high).

* Triglycerides are the most common form of fat found in food and in the body. The visible fat on meat, for example, is triglycerides. If you are overweight, your body stores the extra calories you eat as triglycerides. People with high triglyceride levels often have low HDL (good) cholesterol levels, increasing their risk for heart disease. Less than 150 mg/dL of triglycerides is considered normal. Levels above 150 are considered "high" to different degrees: 150-199 mg/dL (borderline high), 200-499 mg/dL (high) and over 500 mg/dL (very high).

Calif. lawmaker plans hearings on soda-obesity link

2009-09-25T22:30:00.002-06:00

By Lisa Baertlein (Reuters) - The California lawmaker who spearheaded a high-profile anti-obesity effort across the country's most populous state is now training his sights on sugar-sweetened drinks.

Sen. Alex Padilla, who led a campaign requiring big restaurant chains to disclose calories in meals, said on Thursday he planned to hold hearings in November on the link between soda consumption and obesity.

The announcement from Padilla -- who chairs the California Senate's Select Committee on Obesity and Diabetes -- coincides with the release of a study that shows nearly two-thirds of children aged 12 to 17 gulp down at least one sugar-sweetened beverage daily.

According to the UCLA Center for Health Policy Research and the California Center for Public Health Advocacy, 62 percent of children aged 12 to 17, and 41 percent of children aged 2 to 11, drink at least one sugar-sweetened beverage a day.

"I don't think that most parents truly appreciate the role soda pop has in causing weight gain," Padilla said. "It is unfortunate that soda is actually cheaper than milk and even bottled water in many instances." Read more.

Joy Bauer Discusses the Smart Choices Program™

2009-09-25T22:18:00.003-06:00

A healthy diet begins in the grocery store aisles. Here are tips to help you find the right foods for you and your family.
Shopping at the supermarket can be confusing, with food labels touting "low fat," "reduced sodium," “healthy,” and other options. How do you know what's really a healthy choice? Leading nutrition authority and bestselling author Joy Bauer has some advice.
View video's

Think Progress, Not Perfection.

2009-09-22T18:25:00.005-06:00

I always look forward to getting my letter's from Kathy. I must say that this event will be ending soon, and I am going to miss it, but I am so grateful to learn to LOVE my body, and I know now, I needed to be taught DISCIPLINE "thanks Tim". Kathy Smith has been staying in Park City, Utah to launch her new mission with NextFit: Lets get America Moving! I have had the honor being coached by Kathy Smith, Tim Misewicz, and Dori Madsen, and many more. I want to share with you the letter of motivation and the knowledge of one great and incredible woman Kathy Smith...

Think Progress, Not Perfection.

Julie,

I'd like to thank you for sharing your hopes, goals, and challenges with me as we approach the finish line of your 12-week program (which by itself is a wonderful accomplishment, by the way).

One of the thoughts I've heard several times is that some people feel that they have made progress, but may not yet have reached their more aggressive goals for the 12-week program.

Anything worth accomplishing takes time, patience, and perspective, especially when the goal involves a lifestyle change. The thought of losing weight or getting into shape, for example, can be overwhelming.

This is when it is important to think progress, not perfection. Always remember that all the little changes you make will add up to large changes overall. This process does not happen overnight. Your success will be cumulative.

Think inside out.
Don't forget too that as you make slight shifts in your life, a tremendous amount of invisible activity goes on inside your body. If you're trying to lose weight and get into shape, you may not see results as quickly as you want on the outside of your body, yet you are retraining your body's metabolic pathways to more efficiently metabolize food and burn fat.

You are changing your body on both a cellular and hormonal level. Don't beat yourself up if you can't stay laser-focused on a busy day when life gets in your way of healthy eating. Just stay centered on the positive:

You are exercising most days of the week now and you are eating in a way that is good for your body. One day (or even a few days) won't set you back in the grand scheme of things. Remind yourself that you are still moving forward.

Put success on the schedule.
Find concrete adjustments that you can build into your weekly routine that will contribute to your success. Call friends to schedule workout dates, write on your calendar (or in your Success Journal) the days you are going to use your keychain trainer and mix it up using a new trainer or style of exercise. Do your grocery shopping on the weekend to stock your fridge so you're ready for the week. And throughout your week, whenever possible, get outdoors - for a hike, a walk (with or without the dog) or a jog around the neighborhood - you'll be surprised what a little fresh air can do for your sense of well-being, and anything that increases physical activity on a regular basis is a gift to yourself.

Think big.
We all get sidetracked once in a while. That's OK. We become frustrated by the little stuff - like fitting into a certain dress size or seeing a specific number on the scale - and forget to consider the larger picture. Stay focused and remember the vision you have for yourself - to be healthier, more vibrant, and more energized, in a way that you can sustain for life. When we move from having a constant microscope on ourselves to appreciate a broader perspective, we can usher in a passionate attitude that has the effect of keeping us from fixating on the negative.

This Week's Goal: Write it out!

Think for a moment about all you've accomplished in over the course of your program in different terms. Set numbers aside for a moment and think about how things have changed. How do you feel on days you work out? How has your relationship to exercise changed?

Take a moment to jot down one paragraph about what you have already achieved in the last 10 weeks. This will help you shift your focus from what you haven't yet accomplished to the real, meaningful things you've achieved in this short time.

I think you'll be surprised when you take stock of how you feel, your energy level, and your general outlook over the last 10 weeks. This week, pay attention to the progress you've made, and let these thoughts be carry you through the more difficult moments.

Chic on a Shoestring - ABC 4.com - Salt Lake City, Utah News

2009-09-21T10:59:00.002-06:00

Chic on a Shoestring - ABC 4.com - Salt Lake City, Utah News

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Are You Wearing the Right Workout Shoes?

2009-09-20T08:11:00.004-06:00

Running, walking, playing tennis, cardio classes — no matter what you do to stay in shape, there's a shoe specially designed to improve your performance and prevent injury.

I just started to walk this past July, and my father called me up and told me, to go get the best running shoes, and if I haven't paid over 100.00 for them, then they are not good. LOL I was so surprised that he would call and give me this kind of advice. But you know, he was right. I love my new running shoes by ASIC. great shoes. When you are out looking, make sure that you go some where where they will fit you, watch you walk and run in them, because believe me, they know what they are talking about!!

The Best Athletic Shoes for Your Workout
Choosing the right workout shoes is as important for your foot health as for your performance.

While the clothes you choose for a workout are important, the sneakers you select can make a huge difference in how you perform your fitness activity, while the wrong athletic shoes can hurt your feet and even cause injury to other parts of your body.
Read more

The YOU Docs Blog

2009-09-18T10:42:00.003-06:00

The YOU Docs Blog
By Dr. Michael Roizen and Dr. Oz
How to Prevent Out-of-the-Blue Heart Attacks
And you thought your 401(k) statement was scary. How about the fact that more than half of all heart attacks strike people who seem perfectly healthy—no high LDL cholesterol, no high blood pressure? Don't cue up the menacing music yet: There are other known risk factors, and you can control them relatively easily.

One reason a heart attack happens to a seemingly healthy person like you is that there's a stalker in your arteries: inflammation. And now, the benefit of what we've been doing to combat it at NewYork–Presbyterian and the Cleveland Clinic has been confirmed by a Harvard Medical School study. The study found that if you have this inflammation villain but you're in good shape otherwise, taking a statin drug could slash your risk of a horror-story heart attack by 50 percent. Read more

In 48 seconds, you'll "get" the NextFit Summit‏:

2009-09-17T16:11:00.003-06:00

I'm going, I have my ticket's, and my Room reservation's done. ARE YOU GOING? I hope so. What a wonderful opportunity this will be. ARE you a big KAthy Smith FAN, jump on with the train, you'll enjoy the ride... What is the NextFit Health & Fitness Summit?

Celebrity trainer Kathy Smith urges Utahns to get healthy

2009-09-17T15:18:00.004-06:00

I feel very blessed that I have had the opportunity to be involved with this 12 week bootcamp with Kathy Smith. NextFit is the sponsor of this event. NextFit has changed my life so much, in using the keychain trainer, and the MIND LINES that teach you how to make better choices in your life... I love it, I absolutely just LOVE IT. Thanx NextFit for this awesome keychain...

SANDY, Utah (ABC4 News) - The woman who has sold sixteen million fitness videos worldwide and launched the home workout movement in the 1980s was in town Thursday morning. Kathy Smith is working with Utah company NextFit to get our community healthy.

Smith has made a career out of keeping America fit and now she's turned her attention to Utahns. "To change your lifestyle, to get involved in a program, you have to have people around you doing it also because that's what makes it fun."

She's been here for the last ten weeks as part of a twelve week challenge with Utah company NextFit. The company produces what they call a key chain trainer that you plug into any online computer and then customize your own workout. It's motivated Kara Brook to lose seventy-five pounds. Read more here

How To Build More Muscle

2009-09-17T09:59:00.003-06:00

Muscle strength peaks at age 25 and hits a plateau before falling sometime in your mid-to-late 30s. The more shapely, strong muscle you can bank now, the stronger you’ll stay for life. Use these strategies to exercise to your full potential.

LAST LONGER, RECOVER STRONGER
You can get more from your workout and trim recovery time by knowing what to eat and drink before, during, and after exercise.

ONE TO TWO HOURS BEFORE YOUR WORKOUT
Have a high-carb snack. “Carbs can help you feel more physically and mentally energized during exercise,” says Liz Applegate, Ph.D., director of sports nutrition at the University of California, Davis. In one study, cyclists who ate carbs before riding were able to pedal 18 percent longer before fatiguing. Make the energy last by adding a small amount of protein: Try a bowl of Cheerios and boost the carb count with some fruit, or half of a turkey sandwich (stay fairly light on the turkey to keep it moving through your system) and a banana. For a turbo charge, add coffee. A British review of 21 caffeine studies found that caffeinated people said that exercise felt easier, and they were able to run, swim, bike, and row 11 percent faster and/or longer before tiring out. Just 250 milligrams - one 16-ounce coffee - does the trick.

DURING YOUR WORKOUT

Not Enough Sleep

2009-09-17T09:55:00.004-06:00

Don’t overlook the obvious – one of the most common causes of fatigue is getting too little sleep. According to the National Institutes of Health, 70 million Americans may be chronically sleep-deprived. If you’re fond of burning the midnight oil, lack of sleep may be causing your fatigue.

Fix: Sleep for seven to eight hours every night.

Slideshow: 12 Causes of Fatigue and How to Fight It.

Tips to Get You Moving

2009-09-16T12:04:00.003-06:00

When I was 25 years old I weighed 315 pounds and had failed on every diet in the book. I remember feeling almost hopeless and wondering how I was going to drag my heavy body around another day. Clearly, popular diets weren’t the answer for me. That’s when I made the life-changing decision to begin exercising, and I have never looked back. Today I can’t imagine my life without fitness at the very center. But sometimes it’s hard to get moving. Here are 5 tips that will get you off of the couch and motivated:
Here are the TIPS

Real Stories, Expert Advice: kathy Smith

2009-09-16T11:48:00.003-06:00

Fire Up Your Metabolism

A fast metabolism doesn't have to be exclusive to athletes. It can be yours, starting today!

First, eat up! One way to get your metabolism humming is to eat small meals and snacks throughout the day. Digestion is a very energy intensive process; it takes work to convert the food you eat into energy you use so get your body working by digesting! View video

Why Is Your Weight Loss Stalled?

2009-09-16T08:31:00.003-06:00

Why Is Your Weight Loss Stalled?

You huff and puff through cardio sessions, but that extra layer of flab just won't budge.

Surprise: Your workout might be to blame. We talked to trainers and exercise physiologists across the country and discovered six surprising ways that well-intentioned fitness routines can put the brakes on weight loss goals. "Many women assume that 30 minutes of exercise will change their bodies, but it's not automatic," says Geralyn Coopersmith, the senior national manager of Equinox Fitness Training Research in New York City. "If you're focused and smart about how you use that half hour, you will be amazed by your results." Here is what to do--and not to do--to rev your metabolism and slim down for good. Read more

What It Takes to Burn Off an Order of French Fries

2009-09-15T23:46:00.004-06:00

Tip of the Day:
What It Takes to Burn Off an Order of French Fries

French fries are delicious, but they pack a caloric wallop. The problem is that although they're most often a side dish, they feature main-dish calories. If you think you're going to have "just one" or "a couple of bites" and leave the rest, well, you're mistaken. French fries don't work like that. Find out what it takes to burn off even a medium order of french fries from your favorite fast-food drive-through.

Medium french fries: 380 calories

Exercise Equivalents

# Walking: 98 minutes
# Biking: 54 minutes
# Running: 40 minutes

To make matters worse, one order contains 22 grams of fat and 57 grams of carbs! And remember: You're adding a side of fries to a usually already hefty sandwich or burger. That burger and fries meal alone could rack up more than a thousand calories — busting your calorie bank for the whole day!

DIET DECTIVE.COM

No Substitutions... Really?

2009-09-13T16:03:00.001-06:00

Remember that classic dinner scene from the movie Five Easy Pieces? Jack Nicholson orders an omelet with a side of toast - and even though they clearly have all the ingredients available, the waitress simply won't allow it; a side of toast is not on the menu.

As you might recall, Nicholson eventually resorts to ordering a chicken salad sandwich: Hold the butter, the tomato, the lettuce, and the chicken. And yes, he ultimately gets kicked out of the restaurant and knocks all the glasses off the table - not something I'd recommend - but the point is, a menu tells you what foods the chef has available. So don't be afraid to ask for something the way you want it, so that you don't have to "go off the wagon" every time you dine out. Here are some other tips for doing restaurants right:

Take it away. While a warm basket of bread or chips can be tantalizing (and free), it's too tempting to keep grabbing for more until it's empty. Pretty soon you've overloaded on empty calories before you've even ordered your meal - so ask your server to simply take the basket off the table so you can save your appetite for something more delicious, nutritious, and worth the wait. If you want to graze, start with side salads (and go easy on the dressing - oil and vinegar is a good option if it's available).

Veg out. A typical entree is served with a serving of protein (chicken, fish, etc.) with a side of veggies, and some starch. If you are indulging in a piece of bread or glass of wine, your starch portions are already on the high end - and veggies are key for filling up on fiber and antioxidants. Request to hold the potatoes or fries and double up on veggies. Remember to peruse the whole menu - you'll be surprised to learn that even restaurants known for "down-home" cooking offer steamed broccoli, spinach, and other leafy greens.

Think it over. While a certain item on the menu might sound really mouthwatering, be realistic about what you're ordering. Sure, a Belgian Waffle sounds incredible - but do you really want to eat something with the same amount of fat as 12 strips of bacon? When you take a moment to reflect on that option, a veggie egg while omelette starts to sound pretty appetizing, doesn't it? But don't get me wrong - it's not about counting calories. Do you really want to travel with a food scale for the rest of your days?

Instead, it's about shifting your mindset, so that you naturally seek out the most nutrient-dense items on the menu that will nourish your body and let you enjoy the meal so that you can walk away feeling satisfied instead of overly full.

This is a message from America's Trainer, from NextFit Kathy Smith...

I am participating in a FREE bootcamp here in Sandy Utah, and every week I get a message from Kathy...

Concentrate On Your Core

2009-09-13T16:00:00.001-06:00

Exercise Your Body from the Inside-Out

-- By The American Institute of Cancer Research

Whenever you walk or run, your core muscles are active, keeping you upright, balancing your body as your weight shifts, and absorbing the impact as your feet hit the ground. Your body’s core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. Lower back pain is also more likely to occur.

Your core muscles lie deep within your torso and pelvis. They are layered, overlapping and connected to each other.

Unlike weight lifting, a core-strengthening program exercises your whole system at once. You also don’t need any equipment. The strength you use in holding a position, as well as the gravitational pull of your own weight, work out the core muscles. You’ll be surprised at how great an effect a simple routine can have on your daily living activities. Read more

NextFit offer's you Inspiring Results...

2009-09-10T17:16:00.004-06:00

Inspiring Results:
From our simple beginning, with nothing more than a desire to shift the world, and an untested idea of how to accomplish this goal, we have now:

* Attracted some of the most well-respected and world-class educators, professional trainer's, social business leaders and global change leaders, to accomplish our Mission.

* We have created the leading edge in technology, unique, life transforming, Keychain Trainer to help guide you, coach you, and inspire you, to achieve workout's that are completely customize for you only.

NextFit now can meet you exactly where you are at and then help you move forward.

If you want to join hands with NextFit, become a part of your own community to change your
world, We have created a powerful technology platform that will support exponential scalable global growth including the launch of The NextFit Keychain Trainer.

The NextFit Circle, has created for you your very own Networking Platform to help affiliates Create, Connect & Collaborate with each other. The great thing here is that as you ask people to join you in the NextFit Circle, they will be noted as part of your Community and when they move forward to purchase the NextFit Keychain Trainer you will be financially rewarded.

In addition because we want you to be the best you can be, we grant you immediate access to the worlds finest social change leaders, wealth coaches and business trainers who are ready to support you with a product designed both to meet your needs today and the challenge of our world. The NextFit corporate office, with leader's who will train you how to magnify your living and giving and how to encourage others to do the same. WE offer to you a significant business opportunity and life for you as you impact our world in getting America Moving...

Where ever you are today NextFit can be a place
where you create a Future Worth Choosing...

Learn more...

Learning how to POLE EXCERCISE.

2009-09-09T10:35:00.003-06:00

WOW!!! What a workout... This was so much fun, and challenging...

Calculate your calorie goal

2009-09-07T10:27:00.004-06:00

START TODAY...

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NextFit Health & Fitness Summit

2009-09-06T12:41:00.002-06:00

On October 9th & 10th, we're hosting the NextFit Health & Fitness Summit, where you get live, in-person coaching, training, and activities with our top NextFit trainers and team members!
Learn more...

3 No-Fail Strategies for Your "Late Night Snack Attack"

2009-09-06T10:30:00.002-06:00

Julie,

If you think of breakfast as the most important meal of the day, because of its powerful effects to rev your metabolism and set the stage for a day of healthy eating, then late-night snacking is at the opposite end of the spectrum. Our fat-burning engines go into hibernation mode when we sleep, so undigested food turns into fat.

But we all know that "no late-night snacking" is easier said than done. Here are some suggestions to curb your after-hours snack attacks:

Relax! Isn't that what the evening is all about anyway? Ask yourself if you're truly hungry, or if you're just looking for something comforting to help you wind down. Remember, "Downtime" doesn't always mean "Chowtime." A hot bath, good book, and cup of chamomile tea might just do the trick.

Sleep on it. If you aren't starving, remind yourself: You can eat as soon as you wake up! This could help you break the cycle of late-night eating and motivate you to make a delicious breakfast first thing in the morning.

Prepare for the long night ahead. If you know you're a late-night snacker and don't think you're ready to completely break that habit, set yourself up for success. Over the weekend, or at the beginning of the week, prepare a bunch of delicious snacks that will give you the pre-bedtime crunch or creamy texture you desire without all the extra calories. Here are my top favorite late-night snacks:

• Craving a creamy delight? Try Fage Greek Yogurt. With half the sugar and three times the protein of "regular" yogurt, this smooth, creamy treat is a guilt-free delight. For a sweet & tart kick, stir in some fresh raspberries and blueberries for an antioxidant and fiber boost. (And go ahead, sprinkle on some dark chocolate shavings - just not too much!)

• Screaming for ice cream? Try Skinny Cow Fudge Bars. As we talked about earlier, these 100-calorie treats are a way to satisfy a late-night craving for something creamy and sweet.

• Need to much on something with crunch? Try a caramel rice cake, and spread on a dab of peanut butter. Apple slices with peanut or almond butter are also a satisfying option.

• Making it a blockbuster night? Opt for fat-free popcorn (one bag only has 125 calories).

• Searching for comfort? Bran flakes with 1/2 cup of chocolate soy or skim milk is yummy, filling, and high in fiber and calcium.

• Want something sweet with honey on top? Hot tea can be incredibly soothing (and helpful when it comes to curbing your cravings). Try something minty, and stir in agave nectar instead of honey - it's all-natural, has a low glycemic index, and a little bit goes a long way. (Just make sure that tea is decaffeinated!)

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This Week's Goal: Find Your Fun Factor

As I write this, I'm in Orlando, surrounded by 3,000 ZUMBA enthusiasts. If you've never tried Zumba, picture latin dancing - set on fire - and you'll get a pretty good idea. I'm having a ball, dancing the night away with the instructors and raising money for the American Diabetes Association.

This trip has been a great reminder to have fun! Pump up the Fun Factor in your routine: try some new music, a new workout, or even a new outfit - anything that will make you smile AND sweat. Keep exercise exciting, and you'll keep coming back for more.

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Tips for Exercise, Diet and Stress Reduction

2009-09-04T16:34:00.003-06:00

Choose Foods to Boost Your Mood

Some studies suggest omega-3 fatty acids and vitamin B-12 may help ease mood changes such as depression. Fatty fish such as salmon, tuna, and mackerel contain omega-3 fatty acids. So do flaxseed, nuts, and dark green vegetables. Seafood and low-fat dairy products are good sources for B-12. Vegetarians who eat no meat or fish may take supplements. View slideshow.

Dori Madsen NextFit Trainer

2009-09-03T21:41:00.005-06:00

This is the first of many workouts that Dori Madsen will be doing. She is volunteering her time to those who want to be fit. She is one of Nextfit's Elite Trainers. If you have an interest in Nextfit or want to learn more please come and workout with us. Join us every Wed Night...

“Are you pouring on the pounds?”

2009-09-03T21:23:00.002-06:00

For now, New York State has shelved the idea of a soda tax on sugary sodas and juice drinks. But New York City’s public health officials opened a new front in their struggle against high-calorie beverages on Monday, unveiling a new ad campaign that graphically depicts globs of human fat gushing from a sideways drink bottle. (See article in Tuesday’s print edition.)

“Are you pouring on the pounds?” asks the ad, which urges viewers to consume water, seltzer or low-fat milk and warns, “Don’t drink yourself fat.”

The ads — which cost about $277,000 to develop over three fiscal years, including money for creative work and focus groups — will run in 1,500 subway cars for three months. (The $90,000 cost of the subway advertisement comes through a private donor, the Fund for Public Health in New York.) Read more

Jim Ryno Professional Trainer

2009-09-02T12:26:00.011-06:00

Jim Ryno a Professional Trainer of LIFT..

Nationally recognized, Jim holds a Bachelor of Science degree in Exercise Science and Lifestyle Management from Lynchburg College and is a certified personal trainer. Notably, he is a contributing writer for SHAPE Magazine and is on the expert advisory board for Life & Style Weekly. As a respected fitness expert, Jim's fitness tips can also be found regularly on the pages of Fitness, Men's Fitness, Cargo, Maximum Fitness, Muscle & Fitness and Women's Health. His television appearances include co-hosting a weekly segment for the NY Metro Channel titled “Healthy, wealthy and travel wise” (2003-2004), the WB Morning News Segment “Wake Up & Work Out” and Fox News.

In 2006, Ryno signed a contract with NextFitness to become one of America's top personal trainers representing NextFit and helping change the way people workout. Anyone can now download customized personal training sessions designed exclusively for them, by Jim. An exercise program that you can download daily directly onto your very own NextFit Keychain Trainer.

NextFit: Downloadable Fitness
NextFit invited Jim Ryno to join a group of elite trainers to help launch the worlds largest audio exercise library with customized fitness programs in the first ever NEXTFIT KEYCHAIN TRAINER .... So even if you can't come to LIFT and train, Jim can now be in your ear 24/7!

Imagine: Your favorite music combined with workouts and motivation from one of America’s top trainers. Get started today!

"Hitting the Market"

2009-09-01T10:58:00.002-06:00

Farmer's market veteran, Jeanie Clement, is one of the first eager customers to arrive every week.

"Normally I bring a big huge wagon," Clement said.

She isn't just picking up produce.

"We hurry and get everything we need, and then we wander over and get bracelets and necklaces, earrings," she said.

Downtown's massive market has transformed over the 30 plus years since its inception. You can find everything from handmade jewelry and more to gourmet food that's prepared while you watch. Richard Sparks with the Utah Department of Agriculture says there's something special about buying locally.

"Here, you're getting fresh vegetables that were picked even early this morning," he said. "You can't get that anywhere else other than the farmers market."

However, the downtown market isn't the only "shop" in town. Murray City Park holds a no-nonsense market—exclusively produce. Nothing inedible is allowed.

"It is a little bit smaller, but I think that's a little bit better," customer Amy Atchison said. "You can get around it a little bit easier, especially with the little one."

South Jordan's market is also food exclusive and draws an impressive number of local growers. Herriman's festival style market is in its first year.

"It's been a great start and everybody seems to enjoy it," said Sylvan Olsen, one of the market's organizers.

And if you want to get away for the day, you can head up to Park City. The mid-week market is quite selective about which vendors they allow and it attracts locals and tourists alike.

"I have 3 inspectors that I send out to inspect farms so they really only bring what they grow," said market organizer, Volker Ritzinger.

No matter which market you hit, organizers say buying locally is good for Utah.

"Any time you buy any product locally you're really helping our local economy," Sparks said.

Link to Utah's Own Website: http://www.utahsown.utah.gov/

List of Farmer's Markets: Find a market where you live

Getting America Moving

2009-08-28T08:06:00.009-06:00

How can you be more active?

If you're ready to add more physical activity to your life, here are some tips to get you started:

Make physical activity part of your routine, like brushing your teeth or going to work. Try biking to work at least once a week, using the stairs more often, or walking to do errands near home. But talk to your doctor before you start an exercise routine, especially if you haven't been very active or have health problems.
Walking is one of the best fitness activities. To keep up a routine, you can walk with family members, friends, coworkers, or pets. Keep track of your steps with a step counter or pedometer, which you can buy at a sporting goods store. This can help motivate you to walk more.
Schedule activity for times that you're likely to stick with it. For example, walk in the morning if you tend to talk yourself out of it later in the day. If you don't have time for one 30-minute walk, break it up into three 10-minute walks.
Find a partner to do your activities with. This can make exercising more enjoyable.
If you want a more structured exercise routine, consider joining a health club or a community center that offers fitness activities, get your self a NextFit keychain trainer.
Find an activity that you enjoy, and stay with it. Vary it with other activities so you don't get bored. For example, walk 3 days a week, and switch to swimming or biking on the other days. Join a softball, volleyball, or basketball league for fun and exercise. By finding more activities you enjoy, you'll have a greater chance for success.
Setting small, realistic goals can help you improve your fitness. Write down your goals and activities. Give yourself a healthy reward, like getting a massage, each time you reach a goal.

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

The BODY you deserve can BEE yours.
Success isn't something you can wait for,
it's something you'll achieve with effort over time.

Below is a list of common conditions that can occur while working out.

2009-08-27T13:19:00.005-06:00

Achilles Tendonitis:
What is it?

Achilles tendonitis is caused by overuse or sudden stresses to your Achilles tendon. Inflammation occurs to the tendon causing pain. The Achilles tendon runs from the bottom of the calf muscle to the heel. The tendon is surrounded in a protective sheath with a layer of fat between the sheath and the tendon. Scars form between the sheath and the tendon when the tendon is injured. Each movement of the tendon pulls the sheath, warming it up and making it softer, which means the pain is reduced with increase exercise. A program of rest and stretches can work to relieve and eliminate pain.

Symptoms

* Pain on the tendon during exercise.
* Swelling over the Achilles tendon.
* Redness over the skin.
* You can sometimes feel a creaking when you press your
fingers into the tendon and move the foot.
* Pain caused by movement of the joint
and localized in the heel of the foot
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Ankle Sprain:
What is it?

A sprain is the most common type of injury to the ankle. A sprain is stretching and tearing of ligaments. A ligament is fibrous bands connecting adjacent bones to a joint. There are many ligaments around the ankle and these can become damaged when the ankle is forced into an awkward position. Resting can offer some relief from your pain. Applying ice to your foot is a good way to reduce inflammation and pain.

Your foot is built to withstand motion and pressure. Bones provide the framework. Soft tissue, muscles, tendons, and ligaments, keep the bones stable and control movement. Bones and nerves in the leg connect the foot to the spine. Too many hours on your feet, sudden movements, or misaligned joints can lead to soft tissue and other problems.

Symptoms

* Swelling
* You will not be able to put any weight on your foot.
* Bruising
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Calf Strain:
What is it?

A sharp pain in the calf muscle followed by difficulty using it is probably a calf strain. The most common place for this injury is in the muscle, about half way between the knee and the heel.
Symptoms

* A sudden pain at the back of the leg.
* If you have trouble contracting the muscle
or standing on your tiptoe.
* Pain, swelling, or bruising in the calf muscle.
____________________

Hamstring Strain:
What is it?

A hamstring strain or a pulled hamstring is a tear in one of the hamstrings muscles. It often results from an overload of the muscles or trying to move the muscles too fast. If you have taken an impact in the back of the leg it must be treated as a contusion. Improper stretching and overuse can result in a hamstring strain. Chronic injuries arise from not properly rehabilitating acute hamstring injuries, but may also occur from small amounts of repeated trauma over a period of time. Poor flexibility of the hamstring increases the likelihood of small tears, which causes the muscle to shorten and get tighter.
Symptoms

* A sudden sharp pain at the back of the leg.
* Muscles going into spasm.
* Swelling and bruising.
* If the rupture is very bad you can feel a gap
in the muscle.
____________________

Hip Flexor Pain:
What is it?

The hip flexors are a group of muscles that move the hip forward when running and walking. A great deal of stress is applied to this muscle group when sprinting and kicking. A strain can vary anywhere from stretching to a complete tear of the muscle tissue. This injury occurs in bicyclists, athletes who jump or run with high knee kicks, athletes like soccer players who do forceful kicking activities, and people who practice the martial arts.
Symptoms

* Pain in the upper groin region where the the
high meets the pelvis.
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Iliotibial Band Syndrome:
What is it?

Iliotibial band syndrome is also known as runner's knee. The iliotibial band runs down the outside of the thigh. When it becomes tight the tendon starts to rub on the bone at the knee. Eventually it will become inflamed and cause pain when you run. Resting will decrease the pain, but when you run again the pain will return.
Symptoms

* Swelling
* Knee gives out
* Pain when you walk and/or run.
____________________

Patellar Tendonitis:
What is it?

Patellar tendonitis (also called "jumper's knee") occurs when the quadriceps muscles are overused or inflexible. When quadriceps are overused, the patellar tendon has to absorb more of the shock created by movement. If the quadriceps are inflexible, the patellar tendon has to withstand more friction during movement. In either case, the tendon may become irritated or damaged. This can result in pain during activity--and pain may continue even when you're resting.
Symptoms

* Pain in your knee
* Soreness
* Swelling
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Plantar Fasciitis:
What is it?

Plantar fasciitis is when the plantar fascia ligament is strained causing pain at the bottom of your foot. The plantar fascia is a ligament-like band running from your heel to the ball of your foot. This band pulls on the heel bone, raising the arch of your foot as it pushes off the round. If your foot moves incorrectly, the plantar fascia may become strained. The fascia may swell and its tiny fibers may begin to fray, causing plantar fasciits.
Symptoms

* The bottom of your foot may hurt when you stand.
Pain usually occurs on the inside of the foot,
near the spot where the heal and arch meet.
* Pain may lessen after a few steps, but it comes
back after rest or with prolonged movement.
____________________

Shin Splints:
What is it?

Shins splints is commonly seen as an overuse injury in runners. Pain is felt along the shin and develops gradually over a period of weeks to months. However, it may occur after a single excessive bout of exercise. Training errors and abnormal biomechanics can cause shin splints. Too much exercise without the proper amount of rest is another cause for the injury. A sudden increase in training will overload your ability to heal during rest and injury may result.
Symptoms

* Pain will occur when exercising starts and decrease
when exercise continues. It will be worse when
you stop or in the morning.

Instant Inspiration

2009-08-27T09:18:00.002-06:00

We all have our bad days, when we beat ourselves up, engage in negative self-talk, and believe that we don’t measure up to some standard. Doing the best that you can is not always glamorous, but it’s always worth it. When I find it hard to keep pushing, to keep doing the best I can with what I have got, and start thinking negatively, I am going to watch this video. What an instant Inspiration.

So when I am getting down on myself, not working hard, enough or complaining about what I have been given, instead of using what I have been given to to use to my fullest potential like good old Dustin. It helps them keep things in perspective.

I encourage you to bookmark this video, share it with your friends, and meditate on what you have been given every day; if you do that, you will measure up to your own standard every time.

Basic training from Dori Madsen

2009-08-26T23:04:00.003-06:00

It's a beautiful sunny Wednesday afternoon, perfect weather for a fun night out for the family. Join us as we learn some basic training from Dori Madsen tonight at Taylorsville High Schoool track... It's FREE and tons of fun. It's a new way of teaching our kids how to be healthy. They learn by example..

just had the best workout ever!! Thanks Sina, Priscilla and Julie for inviting me and especially thanks to Dori, you are an awesome trainer! Every muscle in my body is aching right now but I feel great. Can't wait for the next bootcamp and after... that, it's time for pole dancing classes haha. WOOOHOOO!! :)

Fiber Rich Foods

2009-08-18T13:00:00.002-06:00

One of the most striking differences between the caveman's diet and our own is the amount of fiber our ancestors ate: about 100 grams a day, the amount some people in rural areas of the developing world still get.
The average American, on the other hand, consumes only about 15 grams of fiber per day, well below the recommended 25 grams. The cavemen didn't know it, but all of that fiber had countless health benefits, from lowering cholesterol to helping control (or maybe prevent) diabetes.

There are two types of fiber. Insoluble fiber, such as wheat bran, helps prevent constipation and may protect against colon cancer. It also fills your stomach, helping to quench hunger without calories. Soluble fiber, found in foods such as fruits, oats, barley, and peas, has more to do with lowering cholesterol. Soluble fiber forms a kind of gel in your intestines that helps reduce your body's absorption of the fat you eat. And if that fat never makes it into your bloodstream, it can't do its damage by raising your blood cholesterol levels.
Studies find that eating 10 to 30 grams of soluble fiber a day -- much more than the average American eats -- reduces LDL about 10 percent. (Remember, Americans average 15 grams of fiber, including both soluble and insoluble.)
One analysis of 67 different studies concluded that for every gram of soluble fiber you add to your diet, you can expect an LDL decrease of 2.2 milligrams per deciliter (mg/dl). So if you added just 10 grams a day -- less than a cup of baked beans -- you could see your level drop 20 points.

The best fiber-rich foods?

1. Dried beans, peas, and other legumes. These include baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans, and black beans.
2. Oatmeal and bran cereals.
3. Vegetables. Top contenders are fresh or frozen lima beans and green peas, sweet corn, broccoli, green snap beans, pole beans, broad beans, carrots, and Brussels sprouts.
4. Dried fruit. Figs, apricots, and dates top the list.
5. Fresh fruit (with skin). Particularly raspberries, blackberries, strawberries, plums, pears, apples, and cherries.
6. Whole wheat and other whole grain products. These include rye, oats, buckwheat, and stone-ground cornmeal, as well as bread, pastas, pizzas, pancakes, and muffins made with whole grain flours.
7. Baked potato with skin.
8. Greens. Some of the best include spinach, beet greens, kale, collards, Swiss chard, and turnip greens.
9. Nuts. Especially almonds, Brazil nuts, peanuts, and walnuts.
10. Bananas.

NextFit will help you achieve your goals..

2009-08-17T11:01:00.000-06:00

The Personal Trainer is hired for one purpose and one purpose only: To help you to achieve your goals.

Instead of walking around in circles: Your keychain trainer will be your guide.

You will have to do the walking yourself, but now you have a professional guide saving yourself several years of unnecessary walking.

The NextFit Trainers make every step you take count, and is even there to give you a push at the uphills.

The Keychain trainer allows for feedback which will then monitor your progress, making sure that you never gets stuck on a plateau.

Think about it: No plateaus. Every day is a step towards your goal.

Not one single wasted training session. Too good to be true? Not at all! Hey, that's what you're paying for!

Dreamed of having a healthier body? NextFit transfers that dream into reality.

The NextFit Trainers cannot train every client the same way. You will experience a different workout every day personalized just for you.

NextFits ability to change their style of training to meet the different needs of their clients needs is what makes the personal NextFit keychain trainer so valuable.

With NextFit ~ you can have access to decades of excercise knowledge and expertise?

Answering Life’s Opportunity’s

2009-08-16T20:08:00.000-06:00

Your Purpose ~ Your Passion ~ Your Priorties
“Courage is the most important of all the virtues, because without courage you can’t practice any other virtue consistently…

Between our personal and professional lives, most of us have plenty to do list and too few hours in which to accomplish those tasks. That’s why I am NOT here to tell you what SUCCESS should mean to you. We all know that success isn’t a one size fits all, ‘as my eye doctor tried to convince me of that just the other day, concerning the fit of my contact!’ It’s really personal. Some people say “Life Happens”. I have no desire for life to simply happen, and you probably don’t either! For me, success means living life to the fullest, something that doesn’t happen without intentional pursuit. Personal and family relationships, health, your career, and financial well- being, are several key areas in our lives we should always stay focused on. Find a mentor, or someone you look up to, someone who makes you want to be a better person. Someone who inspires you to reach a greater achievement of generosity, and courage. Create your own optimism so it can allow you to see through personal challenges, and so it will allow you to expand your dreams and desires. What a thrill it is to see our NextFit trainers empower others through their expertise and life experiences! And as we look forward to our future, healthier bodies, stronger minds our mission will continue to support all of us, as we stretch to reach our personal and professional goals. Here’s to your SUCCESS…

Kathy Smith's Top Ten Favorite Slimming Snacks

2009-08-12T12:59:00.000-06:00

Just like breakfast, having a combination of protein and fiber in your snacks goes a long way toward keeping your appetite in check. Here are 10 snacks to keep your metabolism humming along throughout your day:

Kathy's Top Ten Favorite Snacks:

10. ASPARAGUS WRAPS - 4 Asparagus stalks wrapped with 4 ounces turkey slices. (Optional: add mustard)
9. HUMMUS DIPPERS - 2 Hard-cooked egg whites, cauliflower, or celery dipped in 1 to 1.5 Tablespoons hummus.
8. CUCUMBER BOATS - Slice a 6-inch piece of hothouse cucumber lengthwise and scoop out the seeds. Fill the hollow boats with 1/2-cup of low-fat cottage cheese and 2 Tablespoons of chopped walnuts.
7. CELERY STICKS - Stuff celery sticks with 1 to 1.5 Tablespoons soy nut butter, almond butter, or natural crunchy peanut butter.
6. FRUIT & NUTS - A nectarine with 10 almonds is a great snack that's ready in an instant.
5. TUNA WRAPS - Season one 5-ounce pouch of Starkist tuna with fresh dill, lemon juice, scallions, or lemon pepper, dab with 1/2 Tablespoon of light mayonnaise. Wrap in lettuce leaves.
4. CANTALOUPE WEDGES - 1 wedge of cantaloupe (1/4 of a whole) with 1/2-cup low fat or fat-free cottage cheese.
3. NOT YOUR MOTHER'S ONION DIP - Heat 1 Tablespoon canola oil. Add 1 large onion (thinly sliced). Cook on low until golden brown. Remove from heat and cool. Add 1-cup low fat cottage cheese and 1/2-cup fat-free Greek-style yogurt and mix all ingredients together. Serve with sliced veggies.
2. PARMESAN CRISPS WITH SMOKED TURKEY - Take 1-cup finely shredded Parmesan cheese and shape into 8 mini-mounds. Drop mounds into skillet and cook over medium heat, gently flattening with a spatula until they're crisp. Remove and cool. Season with pepper and top with sliced smoked turkey breast.
1. SHAKE IT UP! Protein shakes are a staple of my diet. You can mix up the ingredients by trying different types of fruit, but here's my favorite version: 1-cup Silk Plain Soymilk, 1 scoop of Rainbow Light's Protein Powder, 1-cup frozen mixed berries, 1 Tablespoon flax oil, and half of a medium banana. Blend and serve!

Dori Madsen NextFit Trainer

2009-08-06T15:18:00.000-06:00

White Pine hike this morning! So beautiful. The Moose scared me but I think he was even more scared! Aug 6th 2009 Hiking in Utah...

Dori Madsen is a trainer that has joined hands with NextFit in Sandy Utah, to help get America Moving, and promoting the NextFit Keychain Trainer...
You can see her out on the field every Saturday morning at 8:00 am helping Kathy Smith in her 12 week event in getting America Moving, Come out and join in the fun. Next meet up is Aug 8th and will go through Oct 3 2009 Sandy Utah.

AFAA, NSCA, NASM Certified Personal Trainer
Specializes in Bodybuilding, Weight Loss, and Fitness over 40
2-Time Utah State Natural Champion

As an outdoor enthusiast and fitness specialist, Dori started her own successful company called Basic Training. This business combines her two passions in life - working out and enjoying scenic landscapes. She has many clients who enjoy this invigorating approach to fitness and appreciate the results received from this unique training. Her business is based in Salt Lake City, Utah where her boot camp programs are specialized for the great outdoors. As an award-winning Bodybuilding champion, Dori knows what it takes to get results.

A Note From Kathy: I've Read Your Journal, and..

2009-08-05T07:58:00.000-06:00

Julie,

Thanks for a fabulous first two weeks! I'm inspired by your dedication, your energy, and your spirit as we continue our 12-week journey together.

I wanted to share a point of focus for Week 3 with you, and this week, it became obvious what we should discuss.

We've gone through and read the food journals for Week 1, and... we need to talk.

Kathy's Focus for Week 3: Breakfast

And I mean that: we need to talk, especially about breakfast. It's the meal that sets the stage for a successful (or unsuccessful) eating day, but often people misunderstand what they should eat for breakfast, or even skip it entirely.

In the journals I read, I saw answers all over the map for breakfast, from leftover banana bread to cold cereal to nothing at all. And almost everything I saw was missing two critical elements (and I'll get into that in Tip #2).

3 Breakfast Tips to Give Your 12-Week Program a Power Boost:

Tip #1: When you eat is as important as what you eat.

This is a point I stress repeatedly: Timing is everything, especially when it comes to food. Here is one of my "Laws of Living Lean," from my book Feed Muscle Shrink Fat Diet: Don't skip breakfast! Always eat within one hour of rising. It can work wonders on your body's metabolism and overall ability to lose weight and keep it off.

Although you've probably heard this advice before, you may not know why it is such a great idea. Your brain runs on glucose-the fuel you need to think, walk, talk, and carry on virtually all activities. After seven or eight hours of sleep, eating breakfast is like flipping a magical switch that turns on our metabolism and sets the stage for your blood sugar, energy level, and even your mood for that day. When you go a long time without fuel, your body responds naturally by entering a "safe mode" and slowing down its metabolism. So when you eventually eat, chances are you are going to overeat.

Skipping breakfast is proven to make weight control more difficult. People who skip a morning meal eat more food at the next meal, eat high-calorie snacks to curb hunger, struggle to fight off low energy and sleepiness in the afternoon, and have a hard time fitting important nutrients into their diet.

THE LESSON: Commit to eating a wholesome breakfast. Eating breakfast has been proven (many times) to not only stimulate metabolism and help with weight and cholesterol control but also to improve concentration, problem-solving ability, mental performance, memory, and mood. By eating breakfast you set yourself up for maintaining healthy eating habits throughout the day.

Tip #2: Protein & fiber get top billing at the breakfast table.

Here are some ideas and guidelines for choosing hearty breakfast foods that are high in protein and fiber.

Cereals: Select a high-fiber, whole grain variety that is also low in sugar. It can be hot or cold. High-fiber means it delivers at least 4 to 5 grams per 100 calories; "low in sugar" means it contains no more than 5 grams total. Add fat-free, soy-based, or low-fat milk and top with antioxidant-rich berries like blueberries or raspberries. Make hot cereals, such as old-fashioned or steel cut oats with fat-free or low-fat milk or water. Add a tablespoon of ground flaxseed for omega-3's and extra fiber, plus a dash of cinnamon for flavor and you have heart-healthy breakfast. For a touch of sweetness, add a teaspoon of agave nectar or a pinch of natural brown sugar. Top with 3 to 5 crushed raw walnuts and berries.

Eggs: Eggs get a standing ovation. Packed with high-quality protein, B vitamins, and the antioxidant selenium, eggs are one of the world's perfect foods. They so contain a small amount of saturated fat (about 1.5 grams) and cholesterol, but they still deliver a wholesome punch of nutrients. You can eliminate some fat and cholesterol by mixing whole eggs with egg whites. Try two egg whites with salsa or sliced tomatoes on a piece of whole grain toast with salt and pepper to taste. Wash it all down with a glass of fat-free, low-fat, or soy-based milk. Enjoy all the herbs and spices you want. Fresh chopped cilantro or parsley and a sprinkle of light Parmesan cheese can turn plain eggs into a delightful meal with intense flavor.

Waffles, pancakes, muffins: These tend to be the heavyweights at the breakfast table. High in calories and saturated fat and low in nutrients. See if you can switch to healthier varieties by turning to whole grain versions that contain fiber. Watch portion sizes. Instead of dousing pancakes and waffles with syrup made of mostly corn syrup, opt for the real thing - 100% pure maple syrup. Use just a small drizzle. If you are insulin resistant or diabetic, try agave nectar.

Yogurt, fruit, nuts: Nothing could be easier than a cup of plain fat-free yogurt mixed with berries and a few crushed nuts. For more volume and a dose of healthy fat, add a spoonful of ground flaxseed.

Tip #3: Have a couple of breakfast ideas ready at all times.

This way, you're never stuck scrounging for what's around the house for an unhealthy, unsatisfying breakfast. Here are a few of my breakfast favorites. Print them out and give them a try, whether you're cooking for yourself or serving up a scrumptious brunch for family and friends, these recipes are guaranteed to satisfy the taste buds.

Quick-Fix Egg Scramble

Nonstick canola oil cooking spray
1 whole egg plus 3 egg whites or 3/4 cup egg substitute or purchased egg whites
1/2 cup chopped fresh, leftover, or frozen and thawed vegetables (such as tomato, broccoli or any combination of frozen mixed vegetables)
1 ounce low-fat (2%) cheddar or Monterey Jack cheese or feta cheese, grated (Optional if using egg whites)

Mist a nonstick skillet with nonstick cooking spray. Heat the skillet over medium-high heat for 2 minutes. Lightly beat whole egg and egg whites in a small bowl. Add egg mixture and vegetables to skillet. Stir gently until the eggs are set. Sprinkle with cheese (if desired).
Serves 1

Hawaiian Crunch

1 cup low-fat cottage cheese
1/2 cup cubed fresh pineapple or drained canned pineapple chunks (juice pack)
1/2 cup Kashi Go Lean or Kellogg's Special K Protein Plus

Place cottage cheese in a bowl. Top with pineapple and sprinkle with the cereal.
Serves 1

Thank you for participating, see you on Saturday!

I want you to know how proud I am of your decision to join the 12-week program, and how lucky I feel to get to associate with you each Saturday (and in between on your Keychain Trainer). My goal is to tackle one small thing each week that will add up to health and success to last a lifetime.

NextFit and the NextFit Logo are registered trademarks of NextFit, Inc.

235 W. Sego Lily Drive, 2nd Floor, Sandy, UT 84070 ph 801.990.1992

NUTRIENTS

2009-08-04T21:04:00.000-06:00

An important aspect of nutrition is the daily intake of nutrients. Nutrients consist of various chemical substances in the food that makes up each person's diet. Many nutrients are essential for life, and an adequate amount of nutrients in the diet is necessary for providing energy, building and maintaining body organs, and for various metabolic processes. People depend on nutrients in their diet because the human body is not able to produce many of these nutrients—or it cannot produce them in adequate amounts.

Nutrients are essential to the human diet if they meet two characteristics. First, omitting the nutrient from the diet leads to a nutritional deficiency and a decline in some aspect of health. Second, if the omitted nutrient is put back into the diet, the symptoms of nutritional deficiency will decline and the individual will return to normal, barring any permanent damage caused by its absence. Learn More

2009-08-04T20:38:00.001-06:00

In 2007 I started to learn a little about my body and what would help me become stronger and healthier. And I must say that exercise was not even considered by me at this time. I was still pretty new with my discoveries, and was determined to study and learn all that I could, because I was tired of my JOB, and I was tired of being tired. Pomegranates became my best friend, and after months and months of researching and listening to talk shows, cd's and video's, I could proudly consider myself pretty much a pro on Pomegranate's. Dr. Ignarro became my teacher, along with Dr.Kris Hansen. I want to share with you my discoveries on Pomegranate. Dr. Ignarro's discovery on the red berry pomegranate's. View three great video's by Dr. Ignarro

Something to think about...

2009-08-04T20:34:00.001-06:00

Can we completely rebuild our entire body, at a molecular level, and exercising, by making new choices starting today.

Could you say that our body is pre‐programmed for superior health, but can only achieve it if you provide fitness and the nutritional building blocks it needs to stay healthy.

You can greatly enhance your mental function and eliminate depression through food choice and affordable nutritional supplements.

It is impossible to get optimum nutrition without taking nutritional supplements or eating superfoods.

The sad truth on how nutritional deficiencies actually create a multi‐billion dollar disease treatment industry that exploits the health of the public for profit.

Why doctors are too quick to label you as having a "disease" when, in fact, you may be merely demonstrating the obvious side effects caused by readily identifiable nutritional deficiencies.

The truth about the modern food supply and how trying to get good nutrition from "three balanced meals a day" is impossible.

The human body, you see, is a self‐healing organism. It has the hardware and the know‐how to repair DNA, regenerate skin, repair ligaments, form new connections in the brain and even create an entire human being! ... all automatically, effortlessly and naturally.