Tuesday, February 27, 2007


I haven't been in the gym since last Thursday. I've just been too busy. I may be the only one, but, when I miss about a week at the gym, I lose energy. Metabolism is the key to weight loss and maintenance. I'm not an expert on metabolism, but I know it's what gives you energy, and when you're not as active, you lose it. It acts as a body fuel. In order to increase it, you must eat the right kind of calories along with staying active during the day. If you work in an office, as I do, don't just stay in your office. Walk around every now and then. If you go eat, park in the furtherest parking place and walk. If we truly want to maintain a healthy weight, or lose down to a healthy weight, we need to quit giving excuses, stop sitting around, and stay active. Exercise is definitely the key!!

Monday, February 26, 2007


There wasn't too much to this weekend. Friday night I did go to a rodeo, which was ok. Saturday I cleaned up and rode my bicycle a few miles. Sunday, much of the same; I watched some of the race.
I'm not sure if it was my lack of stretching or what, but about halfway through my Sunday bike ride, my groin started hurting. I didn't do anything to warm-up, which is important; so I guess it's my fault. Overall, I ate good and got in a couple of good bike rides.

Thursday, February 22, 2007

Workout with NCN

Yesterday, I met a good friend, NCN, at the gym. We had a great time and workout. It was so funny, because he's just started working out. Every guy in the gym that looks half way strong intimidates him. He's hilarious. We worked legs, shoulders and abs and then hit the tredmill. He almost fell off the tredmill. I laughed so hard. A three hr. workout will make a chargrilled chicken sandwich really good. NCN runs the site Check it out and read his take on yesterdays workout.

Friday, February 16, 2007


DIET! One of the most dreaded words in the English means giving up all those delectable desserts, it means working out, it means the end to happiness as we know it, well, maybe I over-exaggerate the traumatizing effects of dieting, but that's what it feels like when you're on a diet. So, why is it that dieting is so hard? Like any substance that enters the body your body becomes accustom to certain levels of sugars, proteins, calories, and so when you go on the diet, your body isn't getting what its used to and it complains to you, by making you feel hungry, nauseous, sleepiness, and many other symptoms. So in many ways food is an addiction, our body gets addicted to certain things, and when we take those certain things away our body sends you a messages. That's usually why the first few days of a diet is always the most difficult, because that's when the cravings are the worst.

Thursday, February 15, 2007

What truly matters

Ok, I haven't been to them gym but one time in the past 2 weeks. I went Tuesday, and I'm still really sore today. I'm still eating healthy, but I feel as if I'm doing absolutely nothing worthwhile. I'm still sick with sinuses. My head has hurt constantly for the past week. I've had fever. Yet I'm great. I'm so blessed.

I guess sometimes it takes a tragedy to shake me up and help me realize that even on my worse day, I'm blessed. I don't have much to say today except, not matter how you think you look, or how you think other people may look at you, you're a beautiful person. You should always know that you're loved.

Depression is such a serious sickness, and it should never be taken lightly. Me and my wisdom always concluded that some people were just selfish. God forgive me. How reality strikes when it happens to a close friend? I don't personally know anyone of you, but I do know that you're love. Don't try to deal with problems by yourself. I'm reminded of a quote of Tony Dungy after his son tragically killed himself, "God is in everything, even the ugly stuff." It's so hard sometime to remember that God will never leave or forsake us; that he will not put us through more than we can handle, and that he will carry and love us through whatever we may go.

However much you weigh; however you think you may look, you're beautiful and you're loved.

Tuesday, February 13, 2007

Who knows....

Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.

Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.
Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

Myth: Natural or herbal weight-loss products are safe and effective.
Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S. Government) have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.

Monday, February 12, 2007

Nothing really

I've been sick with a sinus infection over a week now. The weather has been so unpredictable lately--freezing in the morning, hot by the evening. I can't get back to 100%; so I haven't been to the gem in a week. Hopefully I'll get there this evening. I'm trying to get back into my routine. I'm sure I'll feel it tomorrow.

Did you guys watch the Grammies last night? Was that a display of political influence or what. I mean, I have no problem with the Dixie Chick--I don't agree with all their politics, but there were so many other songs and albums better than theirs. So many artist had much more success last year. We all know that the ones in charge of the awards are against Bush and the war, but come on. That is just my opinion. Everyone's entitled to their own, of course.

I don't particularly like Justin Timberlake, but he really impressed me with his song last night. I didn't realize he could play the piano like that. I really enjoyed the whole show last night. It was one of the better ones to me.

Friday, February 9, 2007

Weight-loss facts

4 Facts about Weight Loss
1. It takes time
If you don't have time, do something else instead

2. It means changing your eating habits
Nothing else works

3. It does NOT mean eating less
It means eating differently

4. The biggest enemy of weight loss is HUNGER
Hunger leads to temptation and failure

7 Ways to make it easier to lose weight
Get yourself a good incentive
Not having an incentive to lose weight, makes weight loss impossible

Don't be in a rush
Being in too much of a rush is the biggest mistake you can make

Set yourself a series of step-by-step targets
Successful dieters lose weight in stages - that's why they succeed

Get the support of your partner or a friend
Go-it-alone if you have to, but having support makes a big difference

Assume you're going to have bad days - and plan accordingly
Most dieters get hysterical when they have a bad day. Don't fall into this trap

Always have lots of low fat snacks in the refrigerator
Remember, you can't eat what you don't have! So get organized!

Thursday, February 8, 2007

Belly fat

Is a Fat Stomach Unhealthy?
Yes. For people with a BMI of 34 or less, a fat belly is regarded as an additional health risk. Fatty tissue which is stored around the stomach and abdomen (sometimes called intra-abdominal, or visceral fat) carries a greater health risk than fat located in the lower body around the butt and thighs. Some health studies show that abdominal fat leads to raised blood pressure, high cholesterol levels, high blood sugar, insulin resistance syndrome (metabolic syndrome X) and heart disease. Because of this, some experts believe that waist circumference and fat-distribution is more important than your actual weight in predicting future health risks.

What Causes a Fat Belly?
Where we store fat (surplus calories) is largely a combination of gender, age and genetic inheritance. Men tend to store fat around their middle (apple shape), whereas women typically store fat around the pelvic region, hips, butt and thighs (pear shape). However, women are prone to develop an apple shape in mid-life, after menopause. This is because the female hormones are present in smaller amounts and so their shape tends to become more 'male'.

Stress and Stomach Fat
Some health studies show that abdominal fat can develop as a result of stress. This is because the hormone cortisol is released during stress, and a high level of cortisol in the body appears to stimulate the storage of fat around the belly and abdomen. Researchers at Yale University studied 60 women and found that the more stress they were under, the more fat they stored around their stomachs. So it appears that a fat belly is most likely to develop in stressed men of any age, and older stressed women.

How to Prevent a Fat Belly?
If you are prone to store fat around your middle, the healthiest solution is to maintain a normal weight. By matching your calorie intake to your calorie needs and prevent weight gain, you will prevent the development of any excess fat.

How to Reduce a Fat Stomach?
However, if you already have a fat belly, the best option is to follow a healthy weight loss diet, combined with fitness exercises such as aerobics (to burn extra calories) and a stomach-toning workout to help tighten and strengthen abdominal muscles. That said, reducing a fat stomach takes time - especially if you are an apple-shape. Despite what commercials say, there is no diet-plan or type of exercise that can "target" your fat stomach. So please don't get impatient. Your fat belly will disappear, I promise.

Tuesday, February 6, 2007

Successful Weight Loss: Top 10 Tips On What Works & Why

#1: Exercise. It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session.

#2: Pump iron. We chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight lifting in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance.

#3: Keep a diary. Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time.

#4: Stay focused on being healthy, not on becoming thin. Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight.

#5: Find out what's eating you. All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control.

#6: Get support. A big key in long term weight control comes from receiving encouragement and support from others.

#7: Watch your portions. With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting.

#8: Lose weight slowly with small changes. Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat.

#9: Slow down. Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in.

#10: Eat less fat, but do it wisely. We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

Monday, February 5, 2007

Burning fat faster by walking

The faster you walk, the more calories you burn. For example, a 60-minute walk at 3 MPH burns 240 calories (based on a 150-lb person). Speed up to 4 MPH, and you can blast those calories in just 42 minutes. Keep it up for an hour, and you'll burn nearly 50% more calories--364 total. At that pace, walking 5 days a week, you could lose an extra 10 pounds a year.

And those are just the visible benefits. "Ramping up your speed trains the heart, lungs, and skeletal muscles to use oxygen more efficiently," explains Brian Duscha, an exercise physiologist at Duke University Medical Center. Researchers at the University of Michigan also found that women who walked at 4.2 MPH for 15 weeks increased their bone density, while those who walked 3.4 MPH saw their bone density decrease.

Friday, February 2, 2007

Bad Day

Our computers at work have been down for the past day an a half now. It's at a critical time of the month, and computers go down. Just my luck!! Bellsouth says everything's ok, and the company we use for our programing say everything's ok; well, I'm not a computer wizard, but I all the evidence points to there IS something NOT ok. Don't you hate when somethings not working, but it's no ones fault. This misfortune did allow me to leave work early yesterday and spend a lot more time at the gem. I had a great workout. My arms and legs hurt this morning though.

So, is everyone ready for a great superbowl. I have the Colts, but I believe the Bears stand a chance of pulling off an upset. If your not a football fan, you can still enjoy the food and fun, right? Everyone have a great weekend and stay safe.

Thursday, February 1, 2007

Pet peeves

Today I'm just going to rant a little about things that really bother me.

1. I'm 5'7", 150 lbs; so I'm not intimidatingto anyone, but I'm in great shape. One thing that really bugs me is these guys who believe they're God's gift to women, and it's other's duty to cater to them at the gem. If I'm in a certain area at the gem, have patients until I'm finished; don't rush me. I hate when one of the conceded jerks walks over with his chest out and head in the clouds and says, "I need to get in a couple of sets; how many more you got?" Here's an idea; when you don't see me in this area and my towel and phone are gone, I'm done. Either you can work in with me or bug off; and, by the way, you're not all that.

2. This is not exclusively for young girls, but where I work out, it is mostly young girls. If you need to chat with you girlfriend for 1/2 hr on your new cell about how you think John Doe should treat you, the leg machine is not the place to do it. I'm not saying that applies to anyone who reads this.

3. If you have a workout regime that works for you, that's wonderful; however, don't try to tell me how everything I'm doing won't work, that's just stupid.

4. Lastly, if you've just finished a cardio exercise, and your on the nautilus machines, wipe your sweat off the machines with the sanitation wipes when your done. No one wants your germs.

Sorry for the ranting. Everyone have a wonderful day.