Workout Tips To Help You Achieve The Best You

Tips To Remember When You Workout:
1. Try not to rest between your exercises sets. Try to be the best conditioned athlete you can be in the gym. I believe you can increase your strength along with your endurance through this method of training. Believe in it and follow it!

2. Always go hard! Challenge yourself each and every day! Intensity is the key to overall success. Be intense and don't settle for nothing less!

3. Always pick challenging weight for each of your exercises. Try to increase your weight if at possible...challenge your body and make it work. An increase in weight will help you get stronger and make your body work harder during your workout. Try to pyramid your weight for each set that you do.

4. One important rule to remember is that even though you want to challenge yourself on your weight, it is not how much you lift but how you lift. One goal is to build a strong foundation that will help you perform better and longer. Your foundation supports all movements, motions, activities, and most importantly it helps prevent injuries. Always make sure you have good form and that you perform each exercise with full range of motion.

5. One way to stay motivated is to set daily goals. This concept not only helps with motivation but it helps you get mentally prepared and strong for anything you attempt. The thought of pushing yourself is one thing, but the most important thought is believing that by pushing yourself you will be successful. Try to challenge yourself with your daily goals and workouts~this will also help you create mental toughness. I believe that with mental toughness~NOTHING can stand in your way. The mind and the body should work as one unit~supporting one another through intense bouts of exercises and/or life.

6. Try to feel the burn and some after that initial burn. Try to challenge yourself physically but also mentally. I believe that both these components work together to create an overall YOU! If you do an exercise and you begin to feel an intense muscle burn~mentally take yourself to the next level and don't stop. Push through and get it done at all costs. Try to incorporate a few challenge rounds in your workout routine. This will help you improve on pushing through.

7. Think of each workout as a practice. It is getting you ready for your big event. Preparing you to be the best you can be. Even if you are not participating in a competitive event, I believe that creating an overall foundation will support you in any activity you do. For example, you want to do yard work (pulling weeds) without any problems or soreness. With a strong foundation, you can pull weeds without any pain and soreness.

8. You must think of yourself as an athlete~this is the bottom line. Be an all-round versatile athlete~strong physically and mentally, conditioned to the extreme, and unstoppable. Remember, the word athlete is what you make it for yourself.

9. Nutrition! I can not stress this enough. You are what you eat and if you are going to perform and be intense, you will need the proper fuel to support this. You must be eating right in order to have the strength and endurance to get through each and every workout with intensity. Always eat breakfast! Eat every 2 to 3 hours. Each meal must consist of a protein, carb, and a fruit/vegetable. Think well-balanced for each meal. If you are not taking care of your eating you will not have the energy to perform at the best of your potential. This in turn will lead to discouragement, fatigue, and a decrease in motivation.

10. Nutrients you get from food sources help with injuries. It also helps injured areas to rebuild and become healthy and strong. Fruits and veggies are filled with lots of antioxidants, vitamins, and minerals that will help support you and your injuries.

11. Always make sure you eat something after a workout. You have 30 to 45 minutes to get something in your system. This is one of the most important tips you must remember in health and fitness. Think more fast-digesting carbs along with whey protein. Protein smoothie with fruit is a good choice. Your post-workout meal helps you replenish and restore nutrients you lost during your workout. It helps with recovery and helps preserve your lean muscle. Don’t ever skip your post-workout meal. This is one of the most important meals of your day.

12. Have fun! Think of what you are doing, what it takes to get there, and where you will go. Now, think of how fun this journey will be for you. All the things you will learn about yourself along the way and what you will endure with each workout. Smile and have fun with your training! Fitness is fun~it is truly what you make of it.

Today's Dofitness Training Tip

Today's Dofitness Training Tip:

There are a couple of things you can do that will benefit you in so many ways~ just by adding 5 minutes to your workout. Here are a couple of suggestions that you may want to choose from.
The first on the list is to firm your belly. There's no rule that says you should work your abs only when you lift weights. I advise my clients to change things up sometimes. Hit abs as soon as you get done with your cardio or even in between your cardio session. Next on the list is burn an extra 50 calories. Try running, rowing, doing the elliptical or biking. Next, think about getting stronger all over. Do a one minute round of squats, push-ups, seated or bent-over rows, crunches and jumping jacks~without resting. Another option is to calm your mind. Breathe deeply and imagine inhaling energy and exhaling negativity. Try to banish any thoughts about work, family and your to-do list. Finally, get limber. I can not stress this enough! Take time to stretch the muscles you worked. Hold each stretch for no more than 30 seconds. Stretching gives your body time to slow down and bounce back from exercise.

Remember, it is the little things that make the difference. BE THE DIFFERENCE!

Free Your Mind

One of the most common problems everyone faces at one point or another is the amount of sleep they get. Some people will average about 3-4 hours of sleep per night...others will not be able to fall asleep at a appropriate time due to the mind not shutting off...and others will sleep and wake up several times during the night. All of these examples are not good for anybody. We all know that we must get a good 8 hours of sleep like we did when we were growing up. We take for granted our sleep, but our sleep is probably if not the most important factor for real change within ourselves. Getting a good night rest helps people to be focused and alert for the next day...it allows for recovery and rebuilding in your body...it helps keep your cortisol levels balanced ...and it keeps your immune system strong. In the next paragraph I am going to give you some information about a natural herb that will help you find those good sleeping nights again.

A real happiness killer is not getting enough sleep. Experts say one in four people have trouble sleeping, at least occasionally, and the National Commission on Sleep Disorders estimates that folks spend $16 billion a year trying to sleep. Kava Kava to the rescue. Studies have shown that this South Pacific herb is as effective as Valium or Halcyon, without their side effects. A nightly dose of 150 mg not only cures insomnia in 50 percent of those trying it in as little as seven days, but it also abolishes nervousness and anxiety. Don't exceed the recommended dosage, and stay away from this supplement if you are pregnant, breastfeeding, have Parkinson's disease, are taking sedatives such as Valium (it enhances the effect; ditto for alcohol), or are allergic to pepper (it is derived from a pepper tree). Medical advice suggest you shouldn't take it for more than eight weeks at a time.

Ryan, M.J. Instant Health and Happiness. Pg. 27.

Resistance Band Training During Squats Boosts Force And Power Output

SO HERE YOU HAVE IT! :) 

Movements become ballistic at the end of the range of motion during large, multiple-joint exercises, such as the bench press, squats, and deadlift. In other words, there's less load on the muscles as you get closer to lockout and little motor unit activity in the prime mover muscles (the muscles doing the work). Lifting with resistance bands or chains attached to the bar increases the load at the end of the range of motion.

Australian scientists found that force and power output was greater during back squats performed on a Smith Machine when using resistance bands than during traditional weight training. Also, resistance bands are effective when doing traveling lunges and side shuffles...keeping the tension and force continuously while performing these movements.

They used a force platform to determine the forces created during the exercise. Muscles tend to get larger and stronger when subjected to more tension, so we may infer from this study that training with resistance bands (or chains) is beneficial. It can also be stated that training with resistance bands or chains does increase strength and lean muscle mass more than traditional training methods. SO GOOD NEWS FOR ALL OF THE CLIENTS THAT TRAIN WITH ME...JUDY IS HERE TO STAY!!! LONG LIVE JUDY!!!

Journal Strength Conditioning Research, 20: 268-272, 2006.

LET YOUR HEAD LEAD YOU

Never take the people in your life for granted. Appreciate them, help them, care for them, but most importantly make them FEEL SPECIAL. Each of us has a life filled with choices, and sometimes we can make a choice that could hurt someone we care about or help someone we love. 

I believe that each moment of our life is so special...and the people that are in those moments become very important and special to us. Some people will have a positive impact in your life and others will have a negative impact in your life. I have always believed in the people that are in my life, no matter if they have loved me or hurt me. I allow my heart to lead me in every aspect that I do in my life. I just think it is important to respect, love, and help everyone that enters your life...NO MATTER WHAT!

Passion and love comes from your heart. Understand what your heart tells you. Believe in the power of your heart. Never give up on the passion and the love your heart knows! "When the heart is touched, chemicals responsible for good health and a sense of well-being are released in the body.

Research has found that when a person is a recipient of an act of kindness, his or her serotonin levels increase, strengthening the immune system. But interestingly, the serotonin level also increases in the person PERFORMING the act of kindness, strengthening his or her immune system as well."-Jennifer Hawthorne

So be kind to everyone...don't take anybody for granted. Let love lead you in all the directions possible in your life. You only get one life, so GO FOR IT/BELIEVE IN IT/LOVE IT!

Heart Rate Reserve Formula

The Karvonen Formula

This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, so you will need to determine your resting heart rate by doing the following:

• Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).
• Count the number of beats, starting with zero, for one minute. If you don’t have a stop watch or a second hand in your bedroom, you can measure the time by watching for the number to change on a digital alarm clock. Find your pulse and start counting when the minute number changes the first time, stop counting when it changes again.
• To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together.

The next important element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:
   Beginner or low fitness level . . . 50% - 60% Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%

The Karvonen Formula: 220 - Age = Maximum Heart Rate

Maximum Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate

For example, Sally is 33 yrs old, has a resting heart rate of 75 and she’s just beginning her exercise program (her intensity level will be 50% - 60%.) Sally’s training heart rate zone will be 131-142 beats per minute:


Sally's Minimum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute


Sally's Maximum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute

Try to take your pulse, periodically, during your exercise session to gauge your intensity level. Typically, the easiest location for taking a pulse is on the side of your neck, the carotid pulse. Be sure not to press too hard on the carotid artery or you’ll get an inaccurate reading. Count the number of beats, always beginning with zero, for 6 seconds (then multiply by 10), or for 10 seconds (then multiply by 6) to get the number of times your heart is beating per minute. If your pulse is within your training heart rate zone, you’re right on track! If not, adjust your exercise workload until you get into your zone.

DID YOU KNOW???

Endurance Training Helps Cells Release Fat
Losing body fat and keeping it off is extremely difficult and only about five percent of dieters are successful after a year. Many studies suggest that the only way you can lose fat permanently is to diet and exercise at the same time. People who only diet usually gain back all the weight they lost and then some. Part of the problem is that fat cells in obese people like to hold onto their fat. French researchers discovered that endurance training made fat cells more responsive to the hormone adrenaline, which made the fat cells release fat into the blood more easily.
Int. J. Obesity, 26: 1371-1378, 2002.

Potassium Accurate Measure of Nutritional Health
Canadian researchers found the urinary potassium is a good measure of the quality of the diet. People with the highest levels of potassium were most likely to eat a well-balanced diet that met the United States Department of Agriculture Nutritional Guidelines. These people were also leaner and had lower blood pressures and resting heart rates. Low potassium levels suggests a diet high in fat and low in fruits and vegetables. Urinary potassium is a simple test that doctors can do in the office or patients can do at home. Good food sources of potassium include sweet potatoes, tomato paste, beets, white beans, yogurt, clams, prune juice, carrots, bananas, soybeans, halibut, and tomatoes.
Paper presented at the American Society of Nephrology annual meeting, Dec. 2006.

THE STRENGTH OF FORGIVENESS

"The weak can never forgive. Forgiveness is the attribute of the strong."

-Mohandas Gandhi

In the past, I have read several books that state that many of the PHYSICAL aches and pains we carry around with us have their roots in the past. Many of us tend to carry this extra weight around (negative situations/ experiences that occurred in the past), right into our present situations. This extra baggage can affect the way we think and act...and it is FORGIVENESS that has become a "HOT NEW WAY" to manage anger, cut stress, and improve HEALTH. 

Research shows that forgiveness can reduce chronic back pain, decrease stress by up to 50 percent, increase energy, and improve mood, sleep, and overall physical vitality.

It is also important to take care of your past with something deeper than relief from physical symptoms. FORGIVING someone for something that occurred in the past does not mean what they did was okay, but instead it means to stop feeling victimized and stop making others responsible for our lives. You must take RESPONSIBILITY and never give anyone the power to determine your HAPPINESS.

"To forgive is to set a prisoner free and to discover the prisoner was YOU!"

-Susan Brandis Slavin

Hawthorne, J. (2007) Life Lessons. p. 233-235

When You DO...You SUCCEED

A Video Compilation Of Dofitness Training

Be Unique, Be Kind-hearted, Be Extraordinary, Be Hard-working, Be Humble, Be Determined, Be Free, Be The Quintessential Person You Were Meant To Be...Then Let Your Light Shine For All To See. :)
With Love
~Dofitness

Your Action Plan To Nutrition Part 3

You must start your journey to overall health by listening to your body. Your body is the key to everything...it is your temple. It is important that we take a deeper look at what is happening...we must find solutions to heal and to grow into healthy individuals. It is through the concept of wholeness and remembering that everything is connected. It is time to take responsibility for what we put in our mouths each and every day...so we can create and maintain a strong foundation in our bodies. Instead of listening to gimmicks or philosophies on nutrition...listen to your body and your mind.

In Part 1 and Part 2, I discussed the importance to being mentally present and motivated when starting your nutrition action plan. Also, I discussed the understanding of portion sizes and how you must choose a nutrition plan that applies to you as an individual and applies to your fitness goals. Make sure you read Part 1 and Part 2 before you continue on to Action Plan Part 3.

I now want to discuss the food groups that must be present in your nutrition plan. Most of the foods we eat contain a combination of three energy-producing nutrients, also known as macro nutrients- protein, carbohydrates, and fat. These nutrients are responsible for providing the energy necessary for you body's engine to run well, and very essential to your health. Along with these nutrients, your body also needs vitamins, minerals, and water...which will be discussed later.

The first food group I want to discuss is the most versatile player on the nutrient team, PROTEIN...the building blocks for muscle tissue. Its purpose is to build, repair, and maintain your body's tissues, including muscles, skin, and internal organs. Protein helps you digest food and tells the body whether to store food as energy versus fat. It helps you burn calories, keeps you feeling full, and helps your body build muscle and burn fat. It is an interesting path on how the body operates, but know that the body burns more calories digesting protein than it does to process carbohydrates and fat.

Protein is made up of carbon, hydrogen, and oxygen and one more element none of the other nutrients have-nitrogen. Proteins take much longer to digest and are broken down into their smallest components, amino acids. Understand that in order for your body to use the protein you ingest for muscle-building, all necessary amino acids must be present. The body can only produce only some of these amino acids. Amino acids, for the most part, do not stimulate insulin secretion like a simple carbohydrate (piece of fruit or candy bar) would. The others, which are also known as your essential amino acids, must be from the foods we eat.

Protein is supplied by both animal and plant foods, including meat, poultry, fish, eggs, dairy products, legumes, nuts, and grain products. It is important that you concentrate on the proteins that best helps build your muscles. Research has shown that animal protein builds muscle better than soy or vegetable protein does. For example, choose poultry, fish, and lean cuts of beef or pork over tofu and other soy-based products.

It is important that you get enough protein in your daily food intake. A great starting point/average protein intake is about 1 gram of protein per pound of body weight per day- that is about the amount of protein your body can use every day. For example, a 130-pound woman will take in 130 grams of protein in her day. You must understand that exercise frequency and intensity also would play a role in the amount of protein you want to take in. Also, if you are getting ready for a sport event or a fitness/figure/bodybuilding competition you would consume more protein. The average is around 1 gram of protein per pound of body weight per day, but you can increase to 1.5 grams of protein if needed. Special circumstances and situations will allow for an individual to increase to even 2 grams of protein per pound of body weight.

It is also very important to have a well-balanced eating plan and to have a little protein with each meal. When a carbohydrate is eaten in COMBINATION WITH a protein (well-balance), it becomes a new source of energy on a molecular level. This combination allows less glucose to enter the bloodstream, and it is released over a longer duration of time. This then lowers your insulin level so your body can burn the carbohydrate as FUEL as opposed to storing them as fat. Also, by eating a little protein at every meal, you will reduce your cravings for certain foods.

It is crucial that you understand how certain foods work in your body. When you eat sugar or a carbohydrate alone, it raises/spikes your insulin levels, BUT WHAT GOES UP MUST COME DOWN! So when your insulin level drops, it creates a craving for more sugar or carbohydrates for immediate energy because now you are feeling tired and lethargic. But the solution is when you eat a little protein with each meal, it forces the secretion of glucagon (the hormone that stimulates insulin secretion), your insulin level balances out so your body doesn't go through the insulin roller-coaster ride. The END RESULT is a sustained, well-balanced energy level throughout your day.

Also, it has been proven that reducing your carbohydrate intake to a minimum and earthing a high-protein eating plan is too extreme and unrealistic in the long term. So why is the fad of high-protein diets in every fitness magazine and every other commercial? Studies have shown that high-protein diets elicit a certain hormonal response that facilitates rapid weight loss by putting the body into a state of ketosis. Ketosis is an abnormal increase of acidic biochemicals in the blood and urine and a sign that the metabolism is impaired. These acidic biochemicals are produced when there isn't enough glucose in the bloodstream. High levels of ketones make blood abnormally acidic. I don't think any of you would agree that this is a very healthy way of life!

The reason high-protein diets have been so successful is because INITIALLY (key word) many people see rapid weight loss due to the body being shocked into doing this, but they EVENTUALLY (next key word) will hit a plateau. It is important to note that people on high-protein diets cannot sustain this way of eating for longer than three to six months. So then what happens next. The sad thing I have seen is that all the effort they put into a high-protein diet ends up backfiring on them. Most people will go back to their old way of eating, many will end up where they started, while others will take a turn for the worse and put on more weight then they started with.

There are three important factors you must take into consideration with high-protein diets. First, they are hard to maintain. Second, they are typically high in saturated fat, which will EVENTUALLY (same key word) contribute to clogged arteries and an increased risk of heart attacks. And last but not least, there is not enough long-term studies to prove that eating a high-protein diet is safe for you. You must fully understand that a HIGHER-PROTEIN DIET is different from a HIGH-PROTEIN DIET (one that dramatically reduces carbohydrates)- due to long-term studies showing that they have a greater success rate in reducing body fat and maintaining weight loss in the long term.

Through my experience with my own body and as a personal trainer, I believe that a HIGHER-PROTEIN diet works very well for approximately 75% of the population for weight reduction and weight management. It is also important to note that by including a higher-protein in our daily eating plan we feel fuller faster so we ingest less calories per meal. In Part 4 of this Action Plan to Nutrition, I will begin the blog entry by listing and describing the proteins that you want to include in your daily intake, along with the vitamins and nutrients attached to these proteins.

"You need to listen to your body, because your body is listening to you."- Philip C. McGraw
George, M. Body Express. ppgs. 41-43.

Unwind With Chamomile

Chamomile is considered an antidepressant that is also a mild sleep aid. So here's a wonderful way to relax before going to sleep. Make a cup of chamomile tea, and then run a warm bath. Add two chamomile tea bags to the bath water. Bring your cup of tea, along with a pen and pad of paper with you into the tub. As you sip, make a list of ten wishes you want to come true in your life. SLEEP WELL AND HAPPY WISHING!!!!!

Ryan, M.J. Instant Health and Happiness. pg. 276.

That Little Darkroom Where Negatives Are Developed

FEAR DEFENDING FEAR DEFENDING FEAR DEFENDING FEAR-AND INSIDE: NOTHING...

We tend to avoid all things and thoughts that might produce a sense of fear in our life. FEAR: False Expectations Appearing Real. And for the most part, fear is not real, instead it is our mind imagining something awful will happen. According to Aristotle, Fear is pain arising from the anticipation of evil.

But instead FEAR is one of the great jokes of existence. When people have the courage to move forward and journey into the center of their fear, they find...NOTHING. The terror was only layers and layers of fear, being afraid of itself. 

NOTE TO SELF: FEAR IS THAT LITTLE DARKROOM WHERE NEGATIVES ARE DEVELOPED.

Follow The Rhythm Within Your Heart

In the book HAPPINESS IS SERIOUS BUSINESS, the author Dennis Prager points out a sure-fire formula for misery: U=I-R, which stands for Unhappiness equals Image-Reality. 

What he means is that the more we have a set idea or image of how something will be, the more we will be disappointed by the reality of what is. For example, we have an image of the way a relationship should be or we have an image of the way our bodies should look like after so many hours in the gym (looking for a different body type from our own), and ours doesn't measure up. 

We have an image of what our lives are supposed to be like by the time we are forty, and we fall short. The more we create an image, the more we get in our way of appreciating what is and the more we set ourselves up for unhappiness.

Do you find yourself falling into this trap? The best way to begin is to recognize it and then change your way of thinking. Life is too short. With honesty, passion and self-respect you can soar beyond the sky. Don't follow what you see, but instead follow the rhythm within your heart. 

Ryan, M.J. Instant Health and Happiness. Pg. 265.

Discover Something New About A Friend

Just like love relationships, friendships can get into ruts. We can spend a great deal of time with our friends and not know very much about WHAT REALLY MATTERS TO THEM OR WHO THEY TRULY ARE.

There are all kinds of ways to deepen a relationship. One easy way is to try asking hypothetical questions (WELL, WELL, WELL...ISN'T THAT IRONIC! :) Would you rather become deaf or blind and why?) that reveal a side you've never seen before.

Or you can ask a friend to tell you what has been the most significant lesson they've learned in life and how they learned it. Or ask them to tell you a recent dream they had. Or which parent they're closer to and why. The point is to get off the surface level and deepen the encounter. It is so important to ask questions...it sets THE FOUNDATION FOR LEARNING. And merely by intending it YOU WILL FIND THE WAY!
Ryan, M.J. Instant Health and Happiness. Pg. 300.

Your Real Fountain Of Youth

So, So, So....We all want to look younger, right? And we all want to feel younger too, right? Well, we must do the right things to do this. Whether to avoid wrinkles, protect you heart, or keep your mind sharp...PROPER EATING IS THE ONLY REAL FOUNTAIN OF YOUTH!

Here is a DID YOU KNOW fact for you..Dutch researchers found that people who took 800 mcg of folic acid every day--the amount in a serving of Total Whole Grain cereal--exhibited memories that were 5 to 8 years younger than those who didn't. WOW, THAT IS AWESOME!

Below is a list of some foods that you want to add to your eating plan because of all the great qualities they have to help you stay and feel young.

1. Sunflower seeds- have the highest natural Vitamin E content of any food around, and no antioxidant is better at fighting off the aging effects of free radicals. Other great sources of vitamin E include Swiss chard, Total cereal, and Propel Fitness Water.
2. Spinach and Beans- Researchers studied the diets of 400 elderly men and women, and found that those who ate the most leafy green vegetables and beans had the fewest wrinkles. The reason? Spinach and beans are full of compounds that help prevent repair wear and tear on your skin cells as you get older.
3. Red Wine and Grape Juice- Besides providing protection from heart attack and stroke, the antioxidants called polyphenols found in grapes can also help keep middle-aged skin from sagging.
4. Sweet Potatoes- Overexposure to the sun is one of the primary reasons people age prematurely. But European researchers recently found that pigments from beta carotene-rich foods like sweet potatoes and carrots can build up your skin, helping to prevent damage from ultraviolet rays.
5. Coffee- One of nature's most potent elixirs, coffee has been shown in numerous studies to retard the aging process, fight off Alzheimer's disease, and enhance short-term memory.

Zinczenko, David. Eat This Not That. Pg. 288.

Be Kind To Fruit

The very least you can do in your life is to figure out what you hope for. And the most you can do is live inside that hope. Not admire it from a distance but live right in it, under its roof." -Barbara Kingsolver

When I was growing up, my mom (a 3rd grade school teacher) made sure that my sister and I were both getting proper nutrition in our daily regimen. She believed in making healthy choices and rewarding us with foods we loved when appropriate. In the morning, she believed in breakfast no matter what (because it gave us energy and it helped with our focus in the classroom)...each breakfast was well-balanced and included some sort of fruit. She packed our lunches and again they were all well-balanced, which also included fruit and a cookie for dessert. Our afterschool snack was always some sort of fruit instead of cookies, candy, or donuts. Or when I would come in from riding my bike, I would say, "Mom, I'm hungry." And she would always answer, "Mija, get a piece of fruit to hold you over until dinner."

I believe that the fruit she had us eat gave us the energy we needed throughout our day, it helped us focus in the classroom, and because fruit has sugar...it tricked our bodies into thinking it was getting the sugar it craved for like a piece of candy or a cookie. I remember after eating my piece of fruit, I didn't have that sugar craving that I had prior to eating the fruit. Moms and especially if they are school teachers always know what is right. She somehow knew that fruit wouldn't give us that crash you experience with candy, cookies, and donuts. Or that hyperness you get when eating too much sugar from twinkies, candy, or cokes.

Now don't get me wrong, I have the sugar tooth in the family and I would always express my feelings of having fruit all the time while my friends were eating ding-dongs. I remember telling my mother it just isn't fair. It didn't matter though because she stuck to her guns and very rarely gave in to me. She knew what she was doing all along, which was building a strong healthy foundation for me and my sister. And that foundation has continued to be strong for both of us as adults. At the time I thought she was being unfair but now I know that she was giving me a special gift. She was having me eat the proper foods that were going to promote a strong, healthy body . She was training the body to be familiar with these foods and to know what to do with these foods, so we would grow up to be healthy.

Many people struggle with their weight as adults because of certain eating habits they had as children BUT I also believe that you can have a healthy foundation later in life. It is never to late to start making the right choices. I am always asked what fruits should I eat or what fruit would be good for me to eat before I workout. Below I have included the right fruits to choose before a workout (preworkout), in the morning, and after a workout (postworkout). I think you will find it very helpful and it will help you make the better choices if you haven't already.

PREWORKOUT
These fruits provide higher fructose than glucose for sustained fuel that won't block fat burning. Eat one or two servings.
1. Pear (1 medium)> Total Sugars-16/Fructose-11/Glucose-5
2. Watermelon (1 wedge)> Total Sugars- 18/Fructose-12/Glucose-6
3. Apple (1 medium)> Total Sugars- 14/Fructose-9/Glucose-5
4. Cantaloupe (1/2 melon)> Total Sugars- 22/Fructose- 12/Glucose-10
5. Grapes (1 cup)> Total Sugars-24/Fructose-13/Glucose-11
6. Strawberries (2 cups)> Total Sugars-14/Fructose-8/Glucose-6
7. Raspberries (2 cups)> Total Sugars-10/Fructose-6/Glucose-4

IN THE MORNING
These fruits provide equal or nearly equal fructose and glucose to restocke liver and muscle glycogen to help halt muscle breakdown. Eat two or three servings.
1. Pineapple (1 cup diced)> Total Sugars-13/Fructose-7/Glucose-6
2. Honeydew melon (1 wedge)> Total Sugars-13/Fructose-7/Glucose-6
3. Orange (1 medium)> Total Sugars-12/Fructose-6/Glucose-6
4. Banana (1 medium)> Total Sugars-18/Fructose-9/Glucose-9
5. Blueberries (1 cup)> Total Sugars-14/Fructose-7/Glucose-7
6. Nectarine (1 medium)> Total Sugars-10/Fructose-5/Glucose-5
7. Kiwi Fruit (2 medium)> Total Sugars-12/Fructose-6/Glucose-6

POSTWORKOUT
These fruits provide more glucose than fructose for restocking muscle glycogen and enhancing muscle growth. The last five fruits from the morning fruit category are also decent choices postworkout, for their ability to fill glycogen stores. Eat one or two servings along with white bread, baked potatoes, or a carb drink.
1. Cherries (1 cup)> Total Sugars-14/Fructose-6/Glucose-8
2. Peach (1 medium)> Total Sugars-8/Fructose-3/Glucose-5

Give Yourself A Soothing Gift

According to music researcher, Stephen Halpern, Ph.D., certain wind chimes produce harmonious, soothing sounds that can actually lower your breathing and heart rate, increasing calm and contentment. Test it out: Strike a chime a few times and notice if your breath slows as you listen.

Make sure you really embrace the moment and allow yourself to listen to the chime. Make sure your mind is clear and free from noise and stress.  **Give this one moment a gift to yourself. Remember, each moment is special.

Ryan, M.J. Instant Health and Happiness. Pg. 48.

Foods That Will Ensure Some Serious Shut-Eye

We all know how important it is to get enough sleep each night. Nothing makes it harder to fall asleep than knowing how important it is to sleep. Here is an interesting fact for you...DID YOU KNOW that Harvard scientists found that people who slept for 5 hours or less a night were 32 percent more likely to pack on major extra pounds (33 pounds) that those who dozed a full 7 hours.

Below is a list of snacks that you can try right before bedtime to ensure some serious shut-eye.

1.Nonfat Popcorn- Pop a bag half an hour before bedtime. The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skip the butter-fat will slow the process of boosting serotonin levels.

2. Oatmeal with Sliced Banana and Walnuts- Sleep is inspired by the hormone melatonin, but stress or excitement can disrupt melatonin's release. Bring your brain back down to earth by whipping up a bowl of instant oatmeal and topping it with a sliced banana and crushed walnuts, both rich in melatonin.

3. A Handful of Sesame Seeds- These are one of the best natural sources of tryptophan, the sleep-inducing amino acid responsible for all of those post-Thanksgiving turkey comas.

NOT THIS: A Glass of Warm Milk- Forget what your mom told you: This popular remedy for sleeplessness could be making matters worse. The protein in milk boosts alertness. Plus, unless it is skim, the fat in milk slows down digestion and make sleep more fitful.

SECRET WEAPON: Cherry Juice- Researchers at the University of Texas found that tart cherries are one of the best natural sources of melatonin. You can keep the pits off the sheets by drinking juices made with cherry concentrate, they have 10 times the melatonin content of the fruit. Try Knudsen "Just Black Cherry", with 100% cherry juice and no added sugar.

Zinczenko, David. Eat This Not That. Pg. 282.

Answers You Can Use To Achieve Success

Anything worth having is worth working for

Q: Why is it important to eat more frequently throughout your day (every 2-3 hours/5-6 meals)?
A: You will metabolize your food (burn your fuel) more efficiently and consequently, have increased energy. Also, by combining these meals with exercise, you will raise your metabolism, stoking your machine (body), burning more calories, and reducing your body fat.

Q: Is cutting out fats from my diet essential for weight loss?
A: You must remember that not all fats are bad. Look to the heart-friendly unsaturated fats found in certain vegetables, nuts, flax seed, and fish. Some studies have shown that unsaturated fats may also promote weight loss and are better for your heart.

Q: How bad is alcohol when trying to lose weight or trying to get in good condition?
A: First of all, alcohol is not good for your waistline...a standard mixed drink contains 100 to 250 calories. And many people will eat more when they drink...alcohol makes you crave the foods you are trying to avoid. Next, the body processes alcohol differently from the way it does other carbs. DON'T FORGET ALCOHOL IS A CARB! Alcohol contains 7 calories per gram, compared to 4 calories per gram in most carbs. Your body treats alcohol as a toxin, so your liver processes alcohol calories before all others in an attempt to clean the toxins from your bloodstream. So as other calories wait on line, your body senses a rise in calories and shuttles many of them into your fat cells! UH-OH, NOT GOOD!

Q: Is bread really that bad for you?
A: Bread is filled with empty carbs that spike your blood sugar, sending your body into fat storage mode and increasing your sensations for hunger. BREAD IS EMPTY, WASTED CALORIES. Most types of bread really pack on the calories. For example, most bagels contain more than 400 calories. Now this doesn't mean to take out breads completely. Try to take out breads/crackers for a 2-3 week period and challenge your body...see how your body responds to the no bread plan!

Abdominal/Cardio-Endurance Workout

TWO WORDS....CHALLENGE! INTENSITY! CHALLENGE! INTENSITY!

ROUND ONE: NO REST BETWEEN EXERCISES
1) Unassisted Sit-ups- 2 minutes/How many sit-ups can you do in two minutes? *Must keep hands on your head at all times and must complete a full sit-up (all the way up & all the way down)
2) Push-Up Challenge-50 times/Challenge is 0 to 50 without stopping/each stop equals 25 squat jumps (*if you end up having to do squat jumps make sure that hands stay on head and you must explode on all your jumps, must be continuous, and must land in a squat each time
3) Wall Sit with M.B. Overhead Challenge- 2 minutes/Challenge is to stay on wall for the full two minutes/if not completed you must do 10 sets of stair sprints and restart the challenge
**Rest 30-45 seconds and move to the next round

ROUND TWO: TREADMILL-20 MINUTES
1) Incline: 2%; Speed: 5.0; 5 minutes
2) Incline: 3%; Speed: 6.o; 2 minutes
3) Incline: 4%; Speed: 6.5; 5 minutes
4) Incline: 2%; Speed: 7.0; 2 minutes
5) Incline: 3%; Speed: 7.5; 5 minutes
6) Incline: 3%; Speed: 8.0; 1 minute
**Rest 1 to 2 minutes and move to the next round

ROUND THREE: TIMED INTERVALS/NO REST BETWEEN EXERCISES
1) Sit-Ups (1st Bar/Must keep hands on your head at all times/Must come all the way up/down )- 2 min
2) Abdominal Bicycles (Must keep elbows open/Do not stop)- 2 min
3) Sit-Ups (4th Bar/Same as above)- 2 min
4) Abdominal Scissors (Keep legs straight at all times/slow & controlled)- 2 min
**Rest 30 seconds and move to the next round

ROUND FOUR: TREADMILL SPRINT/JOG INTERVALS- 10 MINUTES
1) Incline: 3%; Speed: 7>30 second sprints/Speed: 5; 30 second jog; 0-5 minutes
2) Incline: 3%; Speed: 8>45 second sprints/Speed: 6; 30 second jog; 5-10 minutes

Understanding the concepts of "Pushing Yourself and Determination"
"My expectations are far greater than anyone can put on me. I do all the hard work; I know what I want from myself and what I expect from myself. Be determined to get the best out of yourself. ALWAYS train hard and ALWAYS train with intensity. Really love what you do and DO IT!" -Dofitness