BODY FIT THROUGH THE HOLIDAYS!

As we enter the holiday season, many of us stress out about gaining excess weight. With all of the delicious meals and family gatherings filled with baked goods, how could one not be tempted? There are many ways to beat the battle of the bulge and even improve your fitness level before the New Year rolls around. Below are 12 tips for staying in shape throughout the Holidays and avoiding the typical holiday weight gain. 

1. Set Some Fitness Goals and Have a Plan: Set fitness goals and stick to a plan. Without goals and a plan to go by it is just too easy to start missing workouts and blowing the diet.
2. Use Moderation When Cheating On Your Diet: Allow yourself to indulge a little here and there, but limit your portions. Far too many of us think "Oh, it's a holiday!  I can only have certain goodies at this time of year."  Cookies and pies are around 365 days a year, and with planned cheat meals you can enjoy them every week. So don't make the holiday season a reason to ruin your hard earned results.
3. Make Yourself A Goal To Do Something Active Each Day: It might not be your average workout, but try to get out and move for at least 30 minutes.
4. When Short On Time, Emphasize The Weights Training Portion Of Your Workouts: Muscle aids in burning fat, and will help to fight off the extras that you normally don't eat. If you are going to cut the workout short for the day,  hitting the weights first, even at the expense of cardio is an option. If this is the case, you can use supersets and giant sets to make your weight training workouts more aerobic in nature.
5. Eat A Balance Of Macronutrients: Do not cut out any food groups as you will most likely be hungry and eat foods that your body doesn't really need. If you are hungry, fill up on protein and veggies as protein increases your metabolism by up to 20% and veggies take more calories to digest than what they contain.
6. Limit Your Alcohol Consumption: you are better off eating an extra cookie than consuming numerous cocktails. Excess alcohol contributes to fat gain.
7. Drink Plenty Of Water: Many times we will overeat because we are dehydrated and thirsty. Therefore, make sure that your water intake is adequate. Water also gives you a sense of fullness so if properly hydrated you are more likely to consume less food.
8. Eat Your Regularly Scheduled Meals: If you skip meals in preparation for a family gathering or holiday party buffet, you are setting yourself up for disaster. Make sure that you eat all of your meals and that the carbohydrates in all of these meals have a low glycemic index; especially breakfast as research indicates that people who eat a breakfast with low glycemic carbs, will typically eat significantly less food and have more stable energy levels than those who do not.
9. Don't Keep "Danger" Foods Around: We all have some food that will trigger a binge, so try to keep these foods out of the house.
10. Brush Your Teeth Following A Meal: Sounds silly but who wants to eat after they have that minty fresh breath?
11. Limit Your Time In Front Of The Television Set: Sitting in front of the television when you have some free time sets you up to be influenced by the numerous commercials that constantly market foods.
12. Plan A Time Each Week To Wear One Of Your Favorite Tight Outfits: Whether it is a cute holiday dress for the girls, or a new muscle baring shirt for the guys, once you have in your mind that you want to wear your "hot" outfit for a particular reunion or party, you will be less likely to over eat.  Since it's the Holidays, typically you will have at least one of these every ten days or so. Save your cheat meals for the actual event and make the days leading up to it clean.

Last but not least, decide today that you want to make the best out of this holiday season. Don't wait until January 1st to set your New Year's Resolution; set it today. You will enter 2013 feeling great and will be able to focus on a different goal than 90 percent of the population. You only live once, so enjoy what you love in moderation.  Stay active, even if it is not your normal routine, and you will maintain or progress even during this time of year.

Set your goals and enjoy the season! 

BODY FIT'S Top 10

Fall has arrived and with that comes the anticipation of football gatherings, holiday festivities and of course tasty meals, deserts, snacks and drinks.  Here are the top 10 BODY FIT tips to keep your waistline in check!

 1.  Start or continue your exercise/nutrition program now.  (Don't wait until Jan 1st!)

 2.  Find a friend, group or personal trainer for motivation and accountability. (Enlist support!)

 3.  Write down short term and long term goals you want to achieve. (Revisit your goals often!)

 4.  Annotate chest, waist and hip measurements. (Inches lost is an accurate measure of success!)

 5.  No excuses!  Have a workout schedule and stick to it. (Just do it!  Start moving and keep going!)

 6.  Estimate the amount of calories your body needs on a daily basis with exercise. (Myfitnesspal.com)

 7.  Log what you eat and the time of day you eat it. (Myfitnesspal.com or small notebook to carry)

 8.  Eat 5-6 mini meals consisting of lean protein and add a complex carb at 2-3 of those meals.

      3a. Serving size; Protein = size and thickness of the palm of your hand.

      3b. Serving size; Complex Carb = size of your fist (half the size of your fist for faster weight loss)

 9.  Drink at least 64oz of water every day.  WATER!

10. Rest, Recover and Reward yourself for working hard and choosing a healthy lifestyle! 

Water and Weight Loss

H2O in addition to regular exercise and a healthy diet can help shed the extra few pounds you've been trying to get rid of.

Hydration helps the kidneys function properly.  When the kidneys are functioning properly, the liver can be left to it's main job of metabolizing fat in our bodies.  When the liver is metabolizing fat, our bodies are not storing fat!

By drinking adequate amounts of water, our bodies are able to flush themselves of old water which may have been stored in places such as ankles, hips and thighs.  Once your body has flushed old fluids, you'll probably stop needing as many bathroom breaks as when you first began drinking enough water.

You may also start noticing some nice things....complexions become clearer as skin cells become hydrated.  Muscle tone becomes more noticeable because muscles need water to contract easily.  Your appetite may decrease and you may feel full sooner at meal times.

Be sure to continue eating the proper amount of calories needed for daily function and to fuel your workouts.  Cutting too many calories can cause your body to slow your metabolism and store fat.  Your body is a furnace and needs to be fueled properly and often.

How much water do you need?  Eight 8oz glasses a day to start.  Add 8 oz for every 25 lbs you are over healthy weight and if you exercise intensely or are in hot climate.

Drink 16oz before each meal and sip on water throughout the day and before, during and after workouts.

Try to stop drinking water about 3 hours before bed so that your sleep is uninterrupted by trips to the bathroom. 

Water does a body good!

5 Minute Green Beans

Add Flavor to regular green beans and other veggies with this great recipe from whfoods.org!

Prep and Cook Time: 8 minutes Ingredients: 1 lb green beans 2 tsp fresh lemon juice 2 medium cloves garlic, chopped 3 TBS extra vigin olive oil sea salt and pepper to taste Optional: 3 TBS goat cheese 2 TBS sliced almonds 4-5 drops tamari soy sauce 1 TBS sliced sun dried tomatoes 2 TBS roasted red bell peppers 1 TBS chopped basil

Directions:

1. Chop garlic and let sit for at least 5 minutes to bring out its health promoting properties.
2. Fill the bottom of a steamer pot with 2 inches of watger.
3. While steam is building up in steamer, cut ends off green beans.
4. steam for 5 minutes. A fork should pierce through them easily when they are done.
5. Transfer to a bowl. For more flavor, toss green beans with the remaiing ingredients while they are sill hot.

Serves 2


Recipe and nutritional information can be found at whfoods.org.

Health and Fitness are a Lifestyle

A healthy and fit lifestyle can be achieved by consistently incorporating a balanced diet and daily exercise into our every day lives.

Some people find exercising consistently to be an obstacle while others find proper nutrition and healthy choices to be a daunting task.  Surrounding yourself with like minded people increase the chances of being successful in achieving a healthier lifestyle.  Find a friend, workout group, personal trainer or frequent the local gym regularly to help keep you motivated and consistent. 

Healthy eating can be a little harder to incorporate into a busy life than exercise because there's not always someone standing by your side motivating you to eat well or holding you accountable for the choices you make.  As with training your body to achieve the next level of fitness, whether it be accomplishing one more push-up  or running an extra mile, nutritional training is quite the same concept.  Your starting point may be eating out only 4 days a week instead of 5.  Or getting in one veggie serving a day as opposed to none.  We all have to start somewhere.  The key is to start!  

There is great accomplishment in the simple act of choosing to start at the level you're at.  It doesn't matter how many times you fall short only to start again as long as you keep trying.  Determination leads to consistency.  Consistency leads to progression.  Progression propels us towards our individual goals and with that comes true accomplishment and results!

Healthy Holiday Desert!

I found this recipe at whfoods.org.  For someone that has a sweet tooth, this is a desert recipe worth preparing all year round!  Apple pie is one of my favorites and it's been quite some time since I've enjoyed a slice because normally it's loaded with sugar and unwanted calories.  Not this holiday!   

No-Bake Apple Walnut Tart

Prep and Cook Time: 30 minutes, chilling time: about 1 hour Ingredients: Crust 2-1/2 cups walnuts 1-1/2 cups dates (Medjool dates work well) sea salt to taste Filling 3 green apples, such as Granny Smith, sliced juice of 1 lemon in 2 cups water 1/4 tsp cinnamon 1/2 tsp allspice 1/8 tsp ground clove 2 TBS honey 1/2 cup apple juice 1/4 cup raisins

Directions:

1. Combine walnuts and dates in food processor. Make sure you remove pits if dates have them and cut off end where stem was. Process until well mixed and ground, but not smooth (about 40 seconds). It should be a coarse texture when done. Press evenly into a 9-inch tart pan. Set in refrigerator while making the filling.
2. Slice apples by cutting into quarters. Cut out core and slice crosswise in 1/4 inch thick slices. Put into lemon water while you finish cutting apples. Drain well in colander when done.
3. Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat.
4. Remove apples with a slotted spoon from hot pan to a bowl and cool completely.
5. Reduce liquid to about half the volume and then cool.
6. Spread apples evenly over crust. Brush apple-juice syrup over apples. The tart can be served right away or it will keep in refrigerator until needed. Keep tart covered in refrigerator so it doesn't pick up moisture. Top with a little vanilla yogurt if desired.

Serves 8 


Variations...
~Sprinkle dark chocolate shavings to the top.
~Add a dollop of non fat whipped cream as a topping.

Slow Cooker Meal

Now that the winter months are upon us and the sun sets earlier, sometimes it feels like there's just no time for healthy dinners at home.  A slow cooked meal may be the answer to eating in.  Check out this great recipe for Thai Chicken and don't forget to add a veggie as a side!

Thai Chicken

(makes 6 servings)

2 1/2  pounds chicken (cut into pieces)

1 cup hot salsa

1/4 cup peanut butter

2 tablespoons lime juice

1 tablespoon soy sauce

1 teaspoon minced fresh ginger

Hot cooked brown rice

1/2 cup peanuts, chopped

2 tablespoons chopped fresh cilantro

1. Place chicken in slow cooker.  Combine salsa, peanut butter, lime juice, soy sauce and ginger; pour over chicken.

2. Cover; cook on LOW 8-9 hours or on HIGH 3-4 hours, or until chicken is no longer pink in center.

3. Serve chicken and sauce over  rice; sprinkle with peanuts and cilantro.

Tip: Cooking times are guidelines.  Follow the recommended cooking times and keep the cover on your slow cooker during the cooking process.  At the end of the cooking time, check the internal temperature of poultry using an instant-read thermometer.  Poultry should be at least 180 degrees F.

Recipe from "Best Loved Slow Cooker Recipes".

Plan Your Grocery Shopping

Intentionally feeding your body the nutrients it needs to re-create itself is to make sure your cupboards and refrigerator are stocked with healthy foods.  Failing to plan is a plan to fail.   If you don't plan to have healthy foods available when  and where you need them, it can be very difficult to make the change necessary to get the results you're after.  Planning your meals starts by making a list before you go to the grocery store.  Stock up only on quality sources of protein, carbohydrates and vegetables.


Quality Proteins:
chicken breast
turkey breast
lean ground turkey
sword fish
orange roughy
haddock
salmon
tuna
crab
lobster
shrimp
top round steak
lean ground beef
buffalo
lean ham
egg whites or substitutes
low-fat cottage cheese


Carbohydrates:
baked potato
sweet potato
yam
squash
pumpkin
steamed brown rice
steamed wild rice
pasta
oatmeal
barley
beans
corn
strawberries
melon
apple
orange
fat-free yogurt
whole-wheat bread

Vegetables:
broccoli
asparagus
lettuce
carrots
cauliflower
green beans
green peppers
mushrooms
spinach
tomato
peas
brussels sprouts
artichoke
cabbage
celery
zucchini
cucumber
onion

Choose one portion from each column in any combination for a healthy meal.  Example: grilled chicken (protein), steamed brown rice (carbohydrate) and spinach (vegetable).  There are so many meals you can prepare from this food list.

Have a great recipe you'd like to share?  We love new ways to prepare these basic foods!

There is no such thing as eating "perfectly".

Myth:  You have to eat "perfectly" all the time.  Fact: There's no such thing as eating "perfectly" all the time.  To succeed is through perseverance, not through perfection.  You will have cravings for unhealthy foods, but "nothing tastes as good as being in the greatest shape of your life feels".  You are in control of your own choices.

Breakfast: Orange Cream Nutrition Shake
     Mix one serving of vanilla Myoplex according to directions.  Add one half fresh orange plus three ice cubes.  Blend on high speed for 45 seconds and serve.


Mid morning: Cottage Cheese and Yogurt
     Mix a portion of cottage cheese with a portion of fat-free sugar-free yogurt (I like to add 1 packet of Truvia) for a nutrient-rich quick, and easy meal.  Don't forget to drink two cups of water.


Lunch: Lemon-Lime Chicken and Potato
     Smother a greilled, skinless chicken breast with freshly squeezed lemon and lime juices.  Microwave a plain potato, and serve it with fresh carrots and a tall glass of iced tea.


Mid afternoon:  Rich Vanilla Nutrition Shake
     Blend on serving of vanilla Myoplex with cold water and serve.


Dinner:  Southwestern Steak and Rice
     Place steak in a glass baking dish and pierce the meat with a knife or fork.  Squeeze the juice from half a lime over the meat and sprinkle with pepper and garlic powder. Bake at 350 until it's cooked to your liking.  Then slice and serve with steamed brown rice covered with salsa, and salad with one tablespoon of safflower oil.  If you wish, a glass of red wine can be added.


Late Evening: Double Chocolate Nutrition Shake
     Blend one serving of a chocolate Myoplex with water.  Add one serving of fat-free, sugar-free hot cocoa mix and three ice cubes.  Blend at high speed for 45 seconds and serve.

Body For Life (Tuesday)

Breakfast: Zesty Breakfast Burrito
     Fill a small whole-wheat tortilla with four scrambled egg whites or Egg Beaters.  Add one tablespoon of salsa, half a tbsp of low-fat shredded cheddar cheese, and one tbsp of low-fat sour cream.  Roll and serve along with a tall glass of ice water.


Mid morning:  Chocolate-Mint Nutrition Shake
     Mix one serving of a chocolate Myoplex according to directions.  Then add three drops of peppermint extract and three ice cubes.  Blend at high speed for 45 seconds and serve.

Lunch:  Grilled Chicken Soup
     In small sauce pan, mix one can of chicken broth; a sliced, grilled chicken breast; a portion of cooked barley; and a handful of yourfavorite mixed vegetables.  (The frozen ones are not only convenient, they're just as nutritious as fresh vegetables.)  Warm over medium heat for five minutes and sere with two cups of ice water or iced tea.


Mid afternoon: Strawberry-Frost Nutrition Shake
     Mix one serving of strawberry Myoplex according to directions.   Add three ice cubes.  Blend at high speed for 45 seconds and serve.


Dinner: Grilled Salmon and Potato
     Prepare a salmon steak by squeezing fresh lemon juice over it.  Grill salmon for 10-15 minutes or until it flakes easily when tested with a fork.  Serve with a baked potato, steamed spinach and ice water.


Late Evening:  Cinnamon Roll Supreme Nutrition Shake
     Mix on serving of a vanilla Myoplex powder according to directions then add on half tsp ground cinnamon, one tsp fat-free Butter Buds and three ice cubes.  Blend at high speed for 45 seconds and serve.

*Make the decision to change.
*Identify your reasons to change and write them down.
*Focus on your future vision.
*Dream of what you would like to achieve within 12 weeks.
*Transform five of those dreams into goals by giving them a deadline, a away to measure them, and writing them down.
*Identify three patterns of action that may hod you back and write them down.
*Identify three new patterns of action that will help you reach your goals and write them down.
*Read what you've written first thing in the morning and again at night each and every day for 12 weeks.

Body For Life (Monday)

Breakfast:  Ultra-Fast Egg-White Omelet
    Beat four egg whites and one whole egg (or use egg beaters) with two tablespoons of skim milk.  Toss eggs in a skillet lightly coated with a nonfat cooking spray, like Pam.  Serve with two pieces of whole-wheat toast.
2 cups of ice water.

Mid morning: Nutrition Shake
Body for life suggests Myoplex.
    Mix one serving of chocolate Myoplex with 12 to 16 oz of cold water in a blender.  Add three ice cubes. Blend at high speed for 45 seconds.
* Personally, I will use a whey protein mix such as Myoplex and blend with frozen fruit and 1 cup skim milk for a smoothie.

Lunch: Tuna Salad
    Drain a can of water-packed tuna.  Then place tuna in a bowl and mix one tablespoon of fat-free mayo, one tsp of dill pickle relish and juice from a lemon slice.  Pile tuna on top of lettuce and serve with a portion of fruit and two cups of ice water.

Mid afternoon:  Nutrition Shake
    Mix one serving of a protein powder mix with fruit and skim milk or mix one serving of a vanilla Myoplex according to directions.  Then add two tbsp. of frozen limeade concentrate and three ice cubes.  Blend at high speed for 45 sec. and serve


Dinner:  Baked Turkey with Cranberry Sauce
    Thinly slice a backed turkey or chicken breast.  Microwave one tbsp of cranberry sauce in a small bowl until warm (about 30 sec).  Pour cranberry sauce over turkey breast.  Serve with a portion of steamed brown rice and broccoli along with two cups of ice water.

Late Eve:  Chocolate-Berry Nutrition Shake
    Mix one serving of chocolate Myoplex according to directions.  Then, add four frozen strawberries.  Blend on high speed fro 45 seconds and serve.

*Myoplex is a brand recommended in the Body For Life book by Bill Phillips.  The key element for the meals recommending a nutrition shake is that you get the proper carbs and protein for proper fuel and muscle repair.  There are other options for the mid morning, afternoon and late eve meals, but for simplicity's sake as well as the integrity of the Body For Life  nutrition program,  a nutrition shake is what will be listed in the posted daily menu.

*Don't forget to:
~ drink water throughout the day as well as at your main meals
~get at least 6-8 hours of sleep
~stay active at least 6 days out of 7


Remember, being in control of your body is being in control of your life! 

GSP Preview Workout and 12 Week Program

If you follow miss~fit 4 life on Facebook or are friends with me you have probably been invited once, twice and three times to GSP preview coming up Saturday, 12 November from 8-9 a.m.

I'm so excited to be working with Master Trainer Earl Williams and all the amazing trainers at this great facility!  Not only do I want to share a great workout experience with all my friends and health conscious peeps, I am thrilled to announce the launch of a fantastic 12 week program beginning in December!....More info coming soon!

So, if you don't have anything going on next Saturday or are in need of workout plans, please come check us out and spread the word!  RSVP at gkatzfit4life@gmail.com and check out the GSP Facebook page and "like" us for the most updated info!

Location	560 Old Peachtree Road, Suwanee, GA 30024
Hours	Mon - Thu: 6:00 am - 8:30 pm Fri: 6:00 am - 6:00 pm Sat: 9:00 am - 2:00 pm Sun: 12:00 pm - 5:00 pm
About	Athletic performance enhancement facility with a full team of certified performance coaches ready to assist you achieve YOUR fitness/athletic goals!

Description	WE SPECIALIZE IN SPEED, AGILITY, STRENGTH, CONDITIONING, EXPLOSION, AND PERFORMANCE TRAINING. GROUP OR INDIVIDUAL TRAINING AVAILABLE! Please visit our state of the art facility equipped with batting cage, boxing ring, basketball court, and 50 yards of field turf.
Parking	Parking Lot

Email	info@georgiasportsperformance.com
Phone	1 770.573.4626
Website	http://www.georgiasportsperformance.com

Have a healthy, happy weekend!

What's a Burpee?

http://www.youtube.com/watch?v=tCAMjL2R89U&feature=youtube_gdata_player

Burpee (exercise)
From Wikipedia, the free encyclopedia
The burpee is a full body exercise used in strength training and as aerobic exercise. It is performed in five steps:

1. Begin in a standing position.
2. Drop into a squat position with your hands on the ground.
3. Kick your feet back while lowering yourself with a pushup.
4. Return your feet to the squat position while straightening your arms.
5. Leap up as high as possible from the squat position with your arms overhead

[edit]Variants

Less challenging variants

Non-jump burpee 

The athlete returns to the standing position without leaping off the ground.

Knee push-up burpee 

The athlete bends their knees and rests them on the ground while performing the push up.

[edit]More challenging variants

Long-jump burpee 

The athlete jumps forward, not upward.

Tuck-jump burpee 

The athlete pulls their knees to their chest (tucks) at the peak of the jump.

Jump-over burpee 

The athlete jumps over an obstacle between burpees.

Box-jump burpee 

The athlete jumps onto a box, rather than straight up and down.

One-armed burpee 

The athlete uses only one arm for the whole exercise including the pushup.

Dumbbell burpee 

The athlete holds a pair of dumbbells while performing the exercise.

Hindu push up burpee 

Instead of a regular push up, do a hindu push up.

Pull-up burpee 

Combine a pull-up with the jump or do a pull-up instead of the jump.

Other variants


Wall / incline / air burpee 
The athlete kicks his feet up against a wall / up on a table / up in the air, instead of back. Usually, these variants are performed without a pushup.


Origin


According to the Oxford English Dictionary, the exercise was named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of the exercises performed in rapid succession, the test was meant to measure agility and coordination. It is not clear whether the exercise itself was invented by Burpee, or if his test merely popularized it.

[edit]

Tis the Season!

Getting Ready for the holidays! Now is a great time to start collecting healthy and delicious recipe options to serve at your holiday meals. It IS the holiday season, but save your splurge/cheat days for the actual holiday and avoid eating out of control for all of Nov, Dec and January! Don't save working out for your New Year's Resolution either. Start now so you can ROCK that little black dress or handsome suit at all the upcoming holiday parties and gatherings!

Enjoy this delicious holiday relish as part of your Healthiest Way of Eating any time of year by serving it along side chicken or turkey. It is also a great source of health-promoting nutrients such as dietary fiber and vitamin C.

Prep and Cook Time: 10 minutes Ingredients: 1 16 oz package fresh cranberries 1 medium pear, diced 1 medium apple, diced 1/4 cup honey 1 tsp horseradish 1 TBS balsamic vinegar

Directions:

1. Blend cranberries in a blender or food processor.
2. In a bowl, combine blended cranberries and rest of ingredients.

Serves 4

Happy Halloween!

DAILY RECIPE:
Lasagne


Ingredients:

• 1 tablespoon oil
• 1 small onion, finely chopped
• 2 cups cooked beans (red or brown, canned or home-cooked), drained and coarsely chopped
• 4 cups tomato purée or 2 cups tomato sauce and 2 cups tomato purée
• 1 teaspoon oregano
• 1 teaspoon dried basil
• Freshly ground black pepper to taste
• 3/4 pound (approximately) uncooked lasagne noodles (white or whole-wheat)
• 2 cups part-skim ricotta
• 8 ounces part-skim mozzarella, thinly sliced
• 1/4 cup grated Parmesan

Preparation

1. Prepare the sauce by heating the oil in a medium saucepan and sautéeing the garlic and onions for a minute. Add the chopped beans, and cook the mixture, stirring it, for several minutes longer. Add the tomato purée (or sauce and purée), oregano, basil, and pepper. Bring the sauce to a boil, and simmer it for 5 minutes.

2. To assemble the lasagne, spread a thin layer of the bean sauce on the bottom of a 9 x 13-inch baking pan or shallow casserole. Arrange a layer of noodles along the bottom of the pan to cover the sauce in such a way that they touch but do not overlap. You should use about a third of the noodles. Cover the noodle layer with half the ricotta, half the mozzarella, and one-third of the remaining sauce. Repeat with a layer of noodles, ricotta, mozzarella, and sauce. Finish off with layers of the remaining noodles and sauce. Then sprinkle the Parmesan on top.

3. Cover the pan tightly with foil. Bake the lasagne in a preheated 350° oven for about 1 hour or until the pasta is cooked. If there is too much liquid remaining in the pan, remove the foil and bake the lasagne for another 10 to 15 minutes.

DAILY FYI:

Floss and brush. Periodontitis is a class of diseases affecting the tissues that support the teeth. A recent New York Times article suggests that periodontal disease may also precipitate health problems elsewhere in the body. Heart disease, diabetes, pneumonia and premature births have all been connected to the infection caused by periodontitis. Prevent periodontitis with daily brushing and flossing.

Saturday Run

The cooler months are great for running and if you've never run a 5k you'll find friendly races everywhere.  If you start training now, you can get your first 5k in before the winter months when colder temps can become a deterrent. Active.com has this great "Couch to 5k" training program for all of you out there always wanting to run and run a 5k. This program starts you off with walking/running intervals in small spurts and then works you up to running the whole 3.1 mile race!  

Find a local running group for all levels of fitness/running abilities to help motivate you even on the colder temp days!  It's fun and you'll feel great getting a run in before most people have even gotten out of bed on a Saturday or Sunday morning.

So, pick a race and sign up today!

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

coming soon!

Okay, so I've been on a little blog break, but will be back in full swing very soon!  Lots of new and exciting thing happening since the last post.  Can't wait to dive into health and fitness info again.  Stay tuned!

Southern Belle Challenge!: Monday's Meal

Southern Belle Challenge!: Monday's Meal: www.wholefoods.com 5-Minute Healthy Sautéed Red Cabbage If you are used to eating green cabbage, I encourage you to try the special flavor ...

Motivation Please.

What to do?

This morning I wake to the feeling of dreading my long run.  From past experience, I know once I begin running I will feel great.  And yet, I still find myself doing everything except lacing up my running shoes.

As I type, I've got my running shorts and shirt on.  Hair is in a pony tail.  I've eaten a good carb and protein breakfast and just about finished a good cup of Joe.  You'd think I'd be ready to run!  How can this be?  How can I be dreading something I love?  Hmmm.  Is this a sign of over training or simply a lack of motivation?  Should I listen to my mind and call it a day?  Go out tomorrow?  For certain, my mojo will be back in full force tomorrow?

What would I tell one of our Boot Campers?  Let's see....

1.  Are you injured?  No.


2.  Did you sleep and eat well over the last couple of days?  Yes.


3.  Is there any reason you shouldn't go out for your planned run?  No (aside from the fact it looks like it's going to rain and it's a bit chilly out.  Are those good reasons to not run?) 

So, you're not looking forward to possibly feeling a bit uncomfortable?  Correct!


Get your butt up and out the door!  Start running.  Give yourself 10 minutes.  If you want to stop at 10 minutes, then run your butt back home.  I'm betting you'll keep running though.  Do you have to run the 16 miles on your agenda?  No.  Run for 10 minutes.  How do you feel?  Good?  Run for 10 more.  JUST DO IT!  Let me know how you feel when you get back!


And with that internal dialogue, I'm out the door for a run.  See you when I get back.....