Saturday, February 04, 2012 #

Treadmills

Treadmills


Treadmills have been one of my favorite pieces of gym equipment for years.   If you can walk you can work out!   All of the benefits of walking apply, plus you get the benefit of being able to walk consistently.  No need to check the weather report.

You’re now walking on a cushioned surface which would reduce impact on your joints.  This is especially helpful if you’re a runner, your knees will thank you.   Treadmills offer a predictable walking surface.  No need to maneuver curbs, cracks and uneven concrete.   Most offer a handy place to keep your bottle of water, and many have a heart rate monitor.

It’s not the same as walking outside.  There is no sun on your face and no winds against you.  You also work muscles differently.  Instead of propelling yourself forward you are now keeping up with a moving sidewalk.  If someone tells you it is the same as walking outside they are just factually wrong.   Different doesn't make it better or worse, just different.

When going to the gym your treadmill can be a great warm up before starting your strength routine in addition to being your cardio work out.   You can also use your treadmill in interval training.

If you’re a beginner don’t panic if you get a little dizzy after your workout.  It’s common until you get your treadmill legs.  After using the treadmill a few times it shouldn't happen anymore.  You've been forewarned so don't get nervous.  A good work out would consist of warming up, higher intensity and then cooling down.  I’ve heard it said, that the first 20 minutes is for your heart and after that it's fat burning time.  

I've talked about using a treadmill at your gym, but many treadmill lovers end up purchasing one for their home.   I know a few who have ended up with an expensive clothes hanger.  Don't let that happen to you.   Price ranges start off at $600 and you can spend as much as $5,000.  There are quite a few reviews available on the web.   There were a few must have's for me.  I needed a space saver model which easily lifts up.  I'm still glad I have that feature.  I also wanted to make sure I had a full sized tread belt.  Sound level is important as well.  Some motors could be too loud for the place you want to keep the treadmill in your home.  My treadmill has a fan which isn’t a necessity but it’s a feature I would look for again.

Ideally you should be able to test it out at the store.  I found most of the salespeople were happy to plug it in for me.  You want to feel comfortable on a piece of equipment that you will be using frequently.

The only thing left to share is my favorite treadmill work out.  I don’t do it all the time but I find it really challenging and when I’m done I feel extremely proud of myself.  I start off at 3mph with 0 % incline for 5 minutes.  Then I add a 1% incline for 1 minute followed by a 2% incline for 1 minute and so on.  My treadmill goes up to 10.  Then I do the reverse 1 minute at a time.  Give it a try!
posted @ Saturday, February 04, 2012 3:51 AM | Feedback (0)

Tuesday, January 31, 2012 #

Bee Pollen

Bee Pollen 

Bee Pollen sounds healthy doesn't it?  You would purchase bee pollen from a health food store, it's natural and it's made by those cute little bees.  It just has to be good for you!

What exactly is bee pollen and why would I even bother to discuss it.  Bee pollen is flower pollen that clings to the bee's hind legs. It then gets mixed with bee saliva and plant nectar.  Yum!  It just sounds healthier by the minute.  As long as I don’t dwell on the bee saliva part I’m ok.

Bee pollen is collected by placing a special filter on the entrance of the hive. 

When the bee's pass through the filter it causes much of the pollen to get brushed off and becomes trapped in the filter.  The reason why I would bother discussing it is because there are sooooo many health benefits said to be connected to bee pollen.  It's reported to increase stamina, mental clarity, longevity, increased red and white cell blood count.  Bee Pollen is said to kill Candida, there is a study that claims mice which have been bred to produce cancerous tumors (awww) were fed bee pollen had longevity over those that didn't.  Cancer patients that were given bee pollen said they had less nausea, hair loss and slept better compared to those patients who didn't consume bee pollen.

There is more! Claims have been made that eating bee pollen may cause a decrease in LDL (bad cholesterol) and Triglycerides while Increasing HDL (good cholesterol).  It's anti-bacterial and anti-viral properties make it a great choice for fighting off colds and the flu. It also can help with fatigue, skin conditions, and weight loss! 

Bee Pollen is full of vitamins, minerals, trace elements, enzymes, and amino acids.  Let's not forget,   flavonoids too.  We are talking 35% protein, 55% carbohydrates, 2% fatty acids.  The Dr's should just write prescriptions for it.  Now comes the but!

Studies say.... herbalists have touted.... research claims....  Nothing is conclusive.  Ancient chinese medicine includes bee pollen.  I really do believe in old fashioned remedies but I wish some of the tests would have been conclusive.  I’d feel better knowing that somewhere along the way there was a test that showed proof.  I did mention the test with the mice (awwww) but I couldn't find it.

Let's see if there are any drawbacks.  One school of thought is that by consuming local bee pollen it would help build up your immunity to the local pollen.  If you suffer from seasonal allergies this may benefit you.  Yet, by consuming large amounts of the very thing you are allergic to may also cause severe allergic reactions.   Are you allergic to bee stings?  That may play a part in your decision.  

If you do decide to give it whirl it's suggested that you start by just putting a granule beneath your tongue and letting it dissolve.  Slowly increase the amounts you take until you’re up to 1 tsp.   That should stop any digestive upset.  In this way you can also see how you feel after taking the bee pollen,  and watch out for any adverse reactions.  Discussing this with your Dr. is also a good idea. 

The reported benefits are amazing and the nutritional information undisputed.

Will you give it a try?  Have you heard about Bee Pollen? 

 

Feel free to share your own comments below.

Your,

WeightLossBuddy

 

resources:

http://www.natural-remedies-and-you.com/bee-pollen-benefits.html

http://www.worldfitness.org/bee-pollen-supplement.html

http://www.nutritional-supplement-educational-centre.com/health-benefits-of-bee-pollen.html

http://www.webmd.com/balance/bee-pollen-benefits-and-side-effects

posted @ Tuesday, January 31, 2012 2:34 PM | Feedback (0)

Saturday, January 28, 2012 #

Look Thinner Now

Hello Buddys ~

Today's topic is about looking thinner..

Before you think that I'm saying you need to look thinner to look great, I'm not.  What I'm saying is that you need to feel confident to look great.  For many of us that means looking thinner.

You deserve to feel attractive now.  Today.  Right away.  You shouldn't have to wait until you lose "just a few more pounds".   When you feel attractive and more confident the real you gets to shine through.  You will become a happier person. 

I started researching this topic with the thought of looking thinner in pictures.  Then I realized what the heck lets try to look thinner until we ARE thinner.  I don't believe we should ever waste one minute of feeling good.  Life is short and I want to make the best of it. 

As far as pictures go, I'm sure that I'm not the only one who has a few of those pictures that you wish would instantaniously combust.  Couldn't you imagine that.  Just as the picture rolls off the printer it would burst into flames and forever remain unseen.

Let's Get Started....  

The most important rule that I have learned is to buy clothes that fit you.  Clothes that are too tight shows bulges and lumps.  Choose items that skim over the area's you want to disguise. 

Wearing an entire outfit of just one color can be slenderizing as well as elegant.  One color tends to elongate your figure.  Black, white, beige, brown, blue or red work but avoid pink.

Darker colors are more suitable.

Lots of light.  That's right, stay out of the shadows. 

A line skirt.  Need I say more?  Everyone looks better in an A line skirt.  Very feminine and  flattering to your waist.  Too short reveals heavy legs, too long shows thick ankles.  You want it to fall just below the knee.

When wearing pants make sure your shoes are the same color.  That will make your legs look longer.  No pleats, smooth front please. Also pay attention to how high the waist is.  Pants with a waist too high will bring attention to your tummy, too low can lead to belly fat hanging over the top of your jeans.

Underwear matters.  A good fitting bra will change will give you the confidence to conquer the world.  A too tight G-string well...you know.  yuck.

Necklines have a major impact on the way you look.  A V neckline elongates your neck.  It's also important that you pay attention to prints.  Large prints will make you look bigger.  This leaves you with the option of avoiding them or go for slightly smaller and more discrete design. Avoid horizontal stripes!  Embrace the vertical line.  Long zippers create a great vertical line.

Avoid shiny fabrics such as velour and satin.

Avoid small handbags. Stick with a medium-sized bag in proportion to your body.

Avoid lots of layers of clothing and I have yet to find ruffles slenderizing.

Photo Tips   
Turn partially sideways to the camera, cross one leg infront of the other.  Point your toe to the camera and put your weight on your back leg.  Your body turns to an angle and your you turn at your waist so your shoulders and face face towards the camera.

Do something with your arms.  You can place one hand on your hip.  Make sure your other arm isn't pressed against your side.  This keeps upper arm flab from flattening out.  (In the same way that your thighs look fatter when you sit down.)
 

Move your head slightly forward, this reduces the appearance of a double chin.

Rather that the person taking the photo is above you or level than below you.  Looking up is more slenderizing than looking down.  (Not down, ever.  That's baaaad)

Pull your shoulders back, chest gently forward and slightly suck your stomach in.  Just don't suck it in too much. Posture, Posture.  Mom was right.  Stand up straight and make her proud.

Use what you have at hand.   It's a wise person who can make use of their surroundings.  Just as a soldier uses camouflage so must you.  Find an object to hide a feature you might want to minimize.  Look around ... A purse, flowers, son, daughter, VW bug! 

I invite you to share your own tips and tricks.  Please feel free to comment below.
posted @ Saturday, January 28, 2012 3:50 PM | Feedback (0)

Tuesday, January 24, 2012 #

Keeping Your Motivation Going

Keeping Your Motivation Going

The New Year comes and we're all gung ho.  We make sincere promises to ourselves and those around us.  The problem is that even the best of intentions wane.   How to keep our motivation going  is probably the hardest part of losing weight.


I have found a few strategies that have helped me.  Recently I had gotten off track with the holidays.  If you've ever been on a low carb diet you know that once you eat sweets you have to go through those beginning days all over again.  That in itself should be a deterrent, but it doesn't work that way with me.


I use the Track Your Diet feature.  I just love seeing the numbers on the calendar.  I get excited when I see them going in the direction I want.  I also enjoying giving myself small goals.  I think the best part is during the early part of the month.  I look at the numbers and tell myself that if I stick to this then by such and such a date I'll be this weight.  When I do mess up and the number goes up it makes me give myself a kick in the pants.  I think if I would have stayed on track where I would be.


I also host the Big Loser Challenge on the message board.  I am committed to weighing in every week as well as posting during the week.  It's very supportive.  The challenge lasts 8 weeks and then restarts.   It's a great way to meet buddies.  

              Then there is my plan B.  I don't care who you are, there are going to be those days when your tired, lazy or sick.  You want something quick and easy.  You miss a few days working out and before you know it you've stopped drinking your water.  My plan B knows that I'm going to have times like that and prepares me for it.

  • I keep a low carb frozen dinner in the fridge.

  • I forgive myself
  • I walk for 15 mins as soon as I start feeling a little better. Then I begin increasing my walking time each day until I start getting back on track or I reach 45 mins.   If it's just an off day then as long as I walk for 15 mins I'm ok. 

  • I put sticky notes up asking myself what it is I really want?
  • I keep my scale in the kitchen and before eating anything off plan I weigh myself.  You would be surprised how many times I shake my head thinking it's just not worth it.
  • Visit the emergency room section of the message board!  A good vent helps.
  •  Remind myself how good I feel when I'm on track.  I love how I feel.   I know if I stick with it I'm going to love how I look.
  What motivates you?  How do you get yourself to focus on your goals?  Feel free to share what you do in the comment section below.

~ Mona
posted @ Tuesday, January 24, 2012 1:28 PM | Feedback (0)

Saturday, January 21, 2012 #

Great Leg Moves

Great Leg Moves


I love how strength training makes me feel.  I also love how strength training makes me look.  I know cardio is great but nothing is going to shape your body the way the following moves will.  I'm talking about the squat and the lunge.  Both can be done at home or at the gym. My favorite is the squat.  It’s amazing how much mileage you can get from this one move. 

Squats can reshape your legs. They are a great exercise that is suitable for men as well as women.  This move will work your quadriceps, hamstrings and glutes.

Let us get down to the mechanics of it all.

1.    Stand with your feet shoulder-width apart.  Toes straight ahead, knees aligned with your toes
2.  Move your body weight to your heels.
3.  Slowly sit back into your hips, as if you were going to sit on a chair.  Arms move forward to give you balance or can be kept on your hips.  Keep your chest lifted.
4.   Slowly return to a standing position.

Make sure that your knees do not extend beyond your toes.  Ever.

Try to keep your back neutral, tummy tucked in.

This is definitely a power move and one that you would want to be sure you are using the correct form for.  If you see your form is getting sloppy, stop.  If you feel a little unsure about going low enough, put a chair behind you. 

I find them fun and challenging.  One variation that I like is called the Bulgarian Squat.  You would need a chair or coffee table for this one. 

1. Stand in front of the chair and bend the non-working leg behind you.
2.  Let the top of your foot rest on the seat of the chair. 
3.  Then squat down.  You would look as if you were going into a lunge with your foot hooked on your chair.

Bulgarian Squat


You can use kettle bells, dumbbells and even a barbell across your back if you wish to add extra weight.  I’ve even heard of people using a weighted vest.  I would recommend starting out with just using your body weight. 

There is a Sumo Squat amongst other variations.  Whichever you choose to incorporate into your routine I am sure you won’t be disappointed by the results. 

Another powerful leg move is the lunge.

1. Stand with legs hip width apart.  Hands on hips.
2. Take a large step forward sinking down so the forward leg is bent to a 90 degree angle. 
3. Rise.

This can also be performed with extra weights. 

My favorite lunge is the curtsy lunge.  Your legs will look amazing! 

You start off the same…feet hip width apart.  As you bring your foot forward cross your foot in front of you.

Awesome Move

 Curtsy Lunge

Working your legs is the largest muscle group of your body.  You’ll find your heart rate rising making these moves also good for your heart.  

 

Feel free to comment below…

What are your favorite variations and if you haven’t tried these moves yet give them a try and let me know what you think.

~Mona
posted @ Saturday, January 21, 2012 9:52 AM | Feedback (0)

Wednesday, January 18, 2012 #

Sugar Substitutes

Sugar Substitutes

There are many people who are grateful that there are sugar substitutes.  I can very well understand why a diabetic or a dieter is happy to find one that tastes good.  I do believe there is a difference between a diabetic and a dieter.  For our purposes, on this blog I'm discussing sugar substitutes as a dieter.  There is no medical reason for me to choose a sugar substitute and that is the prospective that I am talking from.


Splenda had been my sugar substitute of choice until I began researching it.  A little frightening but what frightens me the most is the amount of contradictory information.  Once I get past the blah blah blah I have come to realize that the FDA doesn't "think" it will cause me cancer and it "may" not be harmful to my health. 

After reading pro's and con's from several websites I thought Sweet n Low was the way to go.  After all they haven't been able to prove that the long terms effects may be cancer.  And I want to test this theory, why?

Agave Nectar comes in at the same calories as sugar.  While I've heard that it's great for diabetics there is still a lot of info coming in.  I've bought the bottle and have been using it.  No, I don't really think it's much sweeter than sugar and don't really use a lot less.  It's not really a healthier alternative from sugar it's just an alternative to sugar.

Could it be that it's not the sugar that is the problem but consuming it in excess or perhaps the process of getting sugar from the field to cup of tea? 

Wouldn't it be cool if it would could eliminate all the hidden sugar in things that we didn't want it in anyway.  Then we could have it when we want guilt free!

Is natural sugar better for you? Was a good article by Nutrition Diva.  I would recommend a browse through.

I'm not sure which is best so I'm going to go old school on this and stick with honey and evaporated cane juice. It's slightly less refined and so it retains a bit more color and flavor from the sugar cane.  The tan-colored crystals have a slight caramel or molasses aroma.  I haven't tried it in baking to date.  It appeals to me because it's unbleached.  I'm not crazy about my sugar being bleached. 


What do you think?  I'm really interested to hear what your choices are and why?

By the way have you seen Spenda Essentials?  Now you can have your sucralose with added vitamins.  hmmmmmm
posted @ Wednesday, January 18, 2012 8:47 AM | Feedback (0)

Friday, November 11, 2011 #

Eight Ways to get The Old You Back

Well look, you can sit around and feel sorry for yourself, that's always an option. I'm sure the allure of rapidly gaining girth while bravely conquering videogame after videogame while eating from a sack of “Cool Ranch” flavored self-loathing can be more than we mortals can handle sometimes. But when you look straight down while standing up in the bathroom and see a gelatinous landscape of skin instead of the parts of yourself that used to make you truly happy, it's time to start taking stock o
posted @ Friday, November 11, 2011 6:34 AM | Feedback (0)

Wednesday, October 26, 2011 #

weight loss honeymoon period

Hi everyone! Hope you're all having a great week so far. When I read blog posts from various members of the WLB community, a common recurring theme that stands out to me is the issue of motivation. How do you motivate yourself to stick to your diet, even when there are difficult emotional triggers? That is something difficult in itself, but another common issue is motivating yourself AFTER you lose the weight. Motivating yourself to maintain your weight loss, that is. We're all familiar with the concept of a honeymoon period, and I think we can extend that metaphor to weight loss. Just as it's difficult to keep the initial romantic spark going in a marriage for 20+ years, it's hard to maintain the original energy that propelled your weight loss. So how do keep the initial motivation behind your weight loss going in the long-term? I think one of the answers in changing how you think about. After you lose the weight you've been hoping to lose and reach your goal, it becomes less about having mindset of a dieter, and more about having the mindset of a person committed to leading a healthy lifestyle, if that makes sense. And, as you transition into a person committed to leading a healthy lifestyle, be gentle and fair with yourself. I recently read an article where they used the metaphor of a person walking up a hundred steps. Understandably, this person is tired and steps back down one step. Should they feel awful and forget the whole idea of climbing to the top of the stairs? I would think not. There may be small weight gains (moments in which you step back down from those steps), but you still climbed the 99 steps. And, even if you step back, it's easier to reach the 100th step from a higher step than it is to do so from the very beginning. Perfectionists, go easy on yourself. Strive to eat sensibly and healthily for the majority of the time.
posted @ Wednesday, October 26, 2011 4:15 AM | Feedback (0)

Saturday, October 15, 2011 #

How to avoid overeating

Hey guys, my last post wasn't properly formatted, so I'm trying this again! Life can be stressful, right? When we're overcome with emotions (with negative emotions, in particular), it's difficult to have the restraint or practical thinking that helps us avoid overeating and stay on track with our diets. Relationship drama, breakups, problems at work...I've tried to solve them all with high-calorie sweets. Other times, you're simply in social situations where eating (a lot) is expected. Say, when you're at a dinner party and the host offers you a second serving. Or when a nice colleague decides to surprise everyone at the office with cookies. When you find yourself in a stressful situation where you want to eat to cope with stress, or simply one in which it seems to socially awkward to not overeat, take a deep breath and try some of these alternatives. We're stronger than we realize, and we can use the psychological power of our minds to avoid overeating. I've broken it up by situations. 1. Social gathering where you don't know anyone. I find myself sticking to the food and beverage table for far too long in these kinds of parties where I don't know anyone, and often end up eating any and every snack on the table. I think sometimes I even eat when I'm not hungry to deal with the anxiety! Solution: Leave the snack table, look for someone you can talk to. If you're nervous, ask someone you know (at the very least, you must know the party host) to introduce you to someone! 2. Celebration at work. Someone has brought a ton of treats, like donuts or cupcakes. It's hard to have the restraint to say no in these kinds of situations. Yes, you can make a decision to buy only healthy food when you're out doing your personal grocery shopping. But when someone has brought a ton of sweets right to you, it's hard to resist the temptation and avoid overeating. Solution: Split a cupcake with someone else. Then, try and distract yourself until party time is over. 3. Dinner party where everyone else is digging into the second helpings. You're trying to avoid overindulging after the first portions. When you refuse, the chef (maybe even a friend or relative) seems offended that you won't eat more. Solution: Tell your party host, family member, or friend - whoever made the meal - that you really enjoyed it, but are full. 4. Stress at work or home, and you go out with friends to let off some steam. The night quickly evolves into an evening filled with too much celebration in all the wrong ways - overeating and over-drinking. Solution: Try exercising as an alternative way to let off some steam. Do it with a friend if the personal company and emotional support is what you're looking for. Or, if you do decide to go out with a friend post-work for dinner and drinks, be clear about the guidelines beforehand. "Let's meet up for one drink." Hope this helps, everyone! -Katherine
posted @ Saturday, October 15, 2011 5:12 AM | Feedback (0)

How to avoid overeating

Life can be stressful, right? When we're overcome with emotions (with negative emotions, in particular), it's difficult to have the restraint or practical thinking that helps us avoid overeating and stay on track with our diets. Relationship drama, breakups, problems at work...I've tried to solve them all with high-calorie sweets. Other times, you're simply in social situations where eating (a lot) is expected. Say, when you're at a dinner party and the host offers you a second serving. Or when a nice colleague decides to surprise everyone at the office with cookies. When you find yourself in a stressful situation where you want to eat to cope with stress, or simply one in which it seems to socially awkward to not overeat, take a deep breath and try some of these alternatives. We're stronger than we realize, and we can use the psychological power of our minds to avoid overeating. I've broken it up by situations. 1. Social gathering where you don't know anyone. I find myself sticking to the food and beverage table for far too long in these kinds of parties where I don't know anyone, and often end up eating any and every snack on the table. I think sometimes I even eat when I'm not hungry to deal with the anxiety! Solution: Leave the snack table, look for someone you can talk to. If you're nervous, ask someone you know (at the very least, you must know the party host) to introduce you to someone! 2. Celebration at work. Someone has brought a ton of treats, like donuts or cupcakes. It's hard to have the restraint to say no in these kinds of situations. Yes, you can make a decision to buy only healthy food when you're out doing your personal grocery shopping. But when someone has brought a ton of sweets right to you, it's hard to resist the temptation and avoid overeating. Solution: Split a cupcake with someone else. Then, try and distract yourself until party time is over. 3. Dinner party where everyone else is digging into the second helpings. You're trying to avoid overindulging after the first portions. When you refuse, the chef (maybe even a friend or relative) seems offended that you won't eat more. Solution: Tell your party host, family member, or friend - whoever made the meal - that you really enjoyed it, but are full. 4. Stress at work or home, and you go out with friends to let off some steam. The night quickly evolves into an evening filled with too much celebration in all the wrong ways - overeating and over-drinking. Solution: Try exercising as an alternative way to let off some steam. Do it with a friend if the personal company and emotional support is what you're looking for. Or, if you do decide to go out with a friend post-work for dinner and drinks, be clear about the guidelines beforehand. "Let's meet up for one drink." Hope this helps, everyone! -Katherine
posted @ Saturday, October 15, 2011 5:10 AM | Feedback (0)