Hi Ladies,
There are no special articles for the day, I just hope that you all at least once, tried the weekly challenge to look at yourself in the mirror and let it all hang out. I applaude those of you that did and those of you who haven't, well try it. It take courage to accept who you are, you don't have to be complacent, but accept and move on.
Friday started bad for me. I bought a cute little dress from a store for my engagement dinner and I worked out in the morning. I looked in the mirror, and I didn't like what I saw. I told you we do that! I was like, this looked so different on the manaquin! But, I said, you know what, I'm gonna wear it anyway. I walked out the house and went on my way. When I got to the train station, the REdEye man was like, " You look gorgeous today!" That made my day. I should have told that to myself, but I didn't feel it. I just accepted it and went on, but the RedEye man (the RedEye is a paper) really lifted my spirits. Then, when I was on the train, a young man offered me his seat! I turned it down, but how sweet was that?
So, the engagement party pressed on and I had fun with my friends.
I ate some Tappas, and drank a glass of Sangria (not too bad).
This morning, I woke up and worked out with Drew for 45 minutes. We ran errands. I came home and felt icky (woman's stuff) and made me some tea. I took a nap, and made me some homemade chicken soup from scratch. THEN, I went to Target and got me a water bottle for tomorrow.
That was pretty much my weekend.
Tomorrow, I'm walking in the MARCH FOR BABIES!!!! YEAH SORORS!
I hope to see you all out there! This is a wonderful cause and I am very proud and honored (at the same time) to be participating in it! Have a blessed Sunday and a wonderful week!
B
Happy and Healthy
One of the happiest days of my life! I worked hard to look like that!
Saturday, April 26, 2008
Thursday, April 24, 2008
Hight Intensity Interval Training : Must Read!
I'm thinking of starting body building: NOW...before you all think I'm gonna turn into that character Jim Carrey used to play on ILC, I just was inspired to really work toward a goal, and that is seeing how I can transform my body.
I was watching " The Secret Lives of Women: Female Body Building" and the woman (who was still very femine and lean, not bulky) said, " I started this to save myself. I was committing suicide slowly. It sounds harsh, but istead of putting a gun to my head a pulling the trigger in a matter of seconds, I was slowly putting the gun to my temple and pulling the trigger over years of eating carelessly and not taking care of my body. Muscle is like a piece of clay. If you do nothing with it, it does nothing, but if you mold it, it can do amazing things. If my body wasn't meant to do this, it wouldn't." I thought that was deep. It intrigued me. So yes, I want to lose the weight, but in the process, I wan't to see what my body can do. Hmmmm.....
Here is an article about High Intensity Interval Training. It's good.
Lose Weight Faster With High Intensity Interval Training (HIIT)
The one of the latest buzzwords in fitness and weight loss circles is High Intensity Interval Training or HIIT. This method of exercise has the potential to allow an exerciser to lose weight faster that any other form of “aerobic” exercise. Although interval training is not a new concept in the field of sports conditioning, it has recently become a popular exercise form for general conditioning and weight loss. This article provides some basic information on HIIT and explains why this form of exercise is so effective for weight loss.
The concept of power output
To fully understand the many benefits of HIIT it is important to first understand some basic physics and the concept of power. Generally speaking, power is a measure of the ability to perform work per unit time (Work/time). Work is defined as the amount of force required to move an object a certain distance (Force x Distance). So power is defined by the following formula: Power = Force x Distance/time. If you recall that velocity (speed) is equal to distance divided by time (Distance/time), then it is easy to see that power is actually a measure of how fast you generate force.
Power output and energy expenditure
Obviously from the previous explanation, it should be clear that the amount of energy required to perform a task is directly dependent on the power required to do so. So if we now apply this concept specifically to human exercise, we recognize that muscles use chemical energy produced from the food we eat to generate power. Consider the muscle power required to walk 3 miles per hour and that required to run at 11 miles per hour. The muscle power required in each example is strictly dependent on the speed since the force (body weight) being moved changes very little and essentially remains constant (assuming sufficient hydration). It is possible however to regulate power output by other variables other than speed by manipulating the amount of force (wearing a weighted vest) or increasing the resistance to movement like increasing the gradient of a treadmill or running up hills.
What is HIIT
HIIT involves performing bouts of high intensity running (1-3 minutes) separated by recovery periods of walking for about the 2-3 times the duration of the running bout. The work: recovery ratio should therefore be 1:2 or 1:3. The intensity of the running portion should be near your VO2 max (maximal oxygen uptake). Since most casual exercisers and those looking to lose weight rarely know their VO2 max, is may be helpful to use a perceived effort scale of 1-10 to regulate intensity; with 1 representing no effort, and 10 representing absolute maximal effort. Aim for about 8-9 on the effort scale. Note that HIIT describes what it is - HIGH Intensity Interval Training so before you begin such a regime it is advisable to have yourself cleared by a physician.
How do I begin HIIT?
There are no hard and fast rules to HIIT other than those mentioned above, so this article will not aim to provide a strict program of exact times and durations. The basic principle of HIIT is to manipulate intensity to increase power output and accelerate weight loss. Initially if you are just beginning HIIT, your work sessions may be much shorter than 2-4 minutes – work your way from whatever you can handle to the goal duration. As you become more conditioned, you may also start to increase the intensity of the sessions by aiming for the higher end of the perceived effort scale or reducing the recovery walking periods or both. If you plan on exercising on a treadmill or elliptical machine, an excellent way to perform HIIT is to choose an intense interval or hill program. If you prefer to get the session over quickly as possible (like me), you can manually adjust the speed and incline randomly depending on your perception of effort. If you are sadistically self-destructive however, you may try “running the hills and walking the flats” on a treadmill – this will greatly increase your power output and energy expenditure. Experiment with these techniques of manipulating the intensity of your workout and depending on your level of fitness (or patience!), the entire interval training session should last from about 10-20 minutes in duration.
How does HIIT allow for faster weight loss than traditional “aerobic exercise”?
HIIT is a big “bang for the buck” exercise modality compared to traditional extended duration aerobic exercise like walking, jogging and running. Walking requires a relatively low power output and high speed running simply cannot be sustained for very long periods of time. The great benefit of HIIT is that the low intensity walking bouts that separate the high intensity bouts allow for a much greater power output and caloric expenditure, providing much more “value for time”. Depending on the intensity of the session, it may be possible to burn the same number of calories in a HIIT session as a walking/cycling session many times longer in duration.
HIIT spares muscle mass and maintains metabolism
Recall from an earlier article on our website Spare Muscle Mass and Power, Lose the Fat where we discussed how HIIT helps avoid the muscle wasting effects associated with continuous low intensity exercise such as jogging and walking. HIIT helps spare valuable lean muscle mass which is a key determinant of your RMR or Resting Metabolic Rate. Simply put, a higher muscle mass will cause you to expend more energy even while you sleep! The technical term for this muscle wasting effect is “protein sloughing”, caused by extended periods of elevated cortisol levels. Cortisol is a hormone released from the adrenal gland during all forms of stress including exercise. Although cortisol is crucial for a person to adapt to stressful stimuli, a negative effect is its direct muscle wasting effect. Cortisol stimulates muscle protein breakdown in order to increase the amount of free amino acids (protein building blocks) in the blood. The majority of these amino acids are used for the remanufacturing of glucose (gluconeogenesis) in the liver to maintain blood sugar levels. While some personal trainers and exercise physiologists may argue that the increased exercise intensity (stress) of HIIT causes a higher increase in cortisol, the important factor to remember is that the duration that the hormone levels remains elevated is significantly shorter than in extended lower intensity aerobic exercise.
How can I lose fat when I’m burning mostly carbohydrates with HIIT?
Remember even though HIIT is a high intensity form exercise, relying heavily on the metabolism of carbohydrate, weight loss is determined by energy balance. In other words, if on a daily basis you consume less energy than you expend, you will lose weight regardless of the “primary fuel source” of your exercise bout. An HIIT session that decreases your carbohydrate stores (muscle and liver glycogen) simply means that more calories from subsequent meals will be will be directed toward replenishing glycogen stores, and less will be directed toward fat storage. It is only after glycogen stores have been replenished that excess calories can be directed toward the manufacturing and storage of fat. Also, caloric expenditure continues for several hours after a bout of high intensity exercise, as energy is required in the recovery process.
In conclusion, this article has explained and highlighted the benefits associated with the use of HIIT for weight loss. Other benefits such as faster fitness improvements and immune system maintenance associated with HIIT have not been covered in this article, but may be discussed in future articles on our site. Clearly if the goal is to lose weight fast and boost metabolism by sparing muscle, then HIIT is the ideal form of exercise.
Copyright 2005 David Petersen & B.O.S.S. Fitness
NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and a LIVE link to this website.
http://www.bossfitness.com/
I was watching " The Secret Lives of Women: Female Body Building" and the woman (who was still very femine and lean, not bulky) said, " I started this to save myself. I was committing suicide slowly. It sounds harsh, but istead of putting a gun to my head a pulling the trigger in a matter of seconds, I was slowly putting the gun to my temple and pulling the trigger over years of eating carelessly and not taking care of my body. Muscle is like a piece of clay. If you do nothing with it, it does nothing, but if you mold it, it can do amazing things. If my body wasn't meant to do this, it wouldn't." I thought that was deep. It intrigued me. So yes, I want to lose the weight, but in the process, I wan't to see what my body can do. Hmmmm.....
Here is an article about High Intensity Interval Training. It's good.
Lose Weight Faster With High Intensity Interval Training (HIIT)
The one of the latest buzzwords in fitness and weight loss circles is High Intensity Interval Training or HIIT. This method of exercise has the potential to allow an exerciser to lose weight faster that any other form of “aerobic” exercise. Although interval training is not a new concept in the field of sports conditioning, it has recently become a popular exercise form for general conditioning and weight loss. This article provides some basic information on HIIT and explains why this form of exercise is so effective for weight loss.
The concept of power output
To fully understand the many benefits of HIIT it is important to first understand some basic physics and the concept of power. Generally speaking, power is a measure of the ability to perform work per unit time (Work/time). Work is defined as the amount of force required to move an object a certain distance (Force x Distance). So power is defined by the following formula: Power = Force x Distance/time. If you recall that velocity (speed) is equal to distance divided by time (Distance/time), then it is easy to see that power is actually a measure of how fast you generate force.
Power output and energy expenditure
Obviously from the previous explanation, it should be clear that the amount of energy required to perform a task is directly dependent on the power required to do so. So if we now apply this concept specifically to human exercise, we recognize that muscles use chemical energy produced from the food we eat to generate power. Consider the muscle power required to walk 3 miles per hour and that required to run at 11 miles per hour. The muscle power required in each example is strictly dependent on the speed since the force (body weight) being moved changes very little and essentially remains constant (assuming sufficient hydration). It is possible however to regulate power output by other variables other than speed by manipulating the amount of force (wearing a weighted vest) or increasing the resistance to movement like increasing the gradient of a treadmill or running up hills.
What is HIIT
HIIT involves performing bouts of high intensity running (1-3 minutes) separated by recovery periods of walking for about the 2-3 times the duration of the running bout. The work: recovery ratio should therefore be 1:2 or 1:3. The intensity of the running portion should be near your VO2 max (maximal oxygen uptake). Since most casual exercisers and those looking to lose weight rarely know their VO2 max, is may be helpful to use a perceived effort scale of 1-10 to regulate intensity; with 1 representing no effort, and 10 representing absolute maximal effort. Aim for about 8-9 on the effort scale. Note that HIIT describes what it is - HIGH Intensity Interval Training so before you begin such a regime it is advisable to have yourself cleared by a physician.
How do I begin HIIT?
There are no hard and fast rules to HIIT other than those mentioned above, so this article will not aim to provide a strict program of exact times and durations. The basic principle of HIIT is to manipulate intensity to increase power output and accelerate weight loss. Initially if you are just beginning HIIT, your work sessions may be much shorter than 2-4 minutes – work your way from whatever you can handle to the goal duration. As you become more conditioned, you may also start to increase the intensity of the sessions by aiming for the higher end of the perceived effort scale or reducing the recovery walking periods or both. If you plan on exercising on a treadmill or elliptical machine, an excellent way to perform HIIT is to choose an intense interval or hill program. If you prefer to get the session over quickly as possible (like me), you can manually adjust the speed and incline randomly depending on your perception of effort. If you are sadistically self-destructive however, you may try “running the hills and walking the flats” on a treadmill – this will greatly increase your power output and energy expenditure. Experiment with these techniques of manipulating the intensity of your workout and depending on your level of fitness (or patience!), the entire interval training session should last from about 10-20 minutes in duration.
How does HIIT allow for faster weight loss than traditional “aerobic exercise”?
HIIT is a big “bang for the buck” exercise modality compared to traditional extended duration aerobic exercise like walking, jogging and running. Walking requires a relatively low power output and high speed running simply cannot be sustained for very long periods of time. The great benefit of HIIT is that the low intensity walking bouts that separate the high intensity bouts allow for a much greater power output and caloric expenditure, providing much more “value for time”. Depending on the intensity of the session, it may be possible to burn the same number of calories in a HIIT session as a walking/cycling session many times longer in duration.
HIIT spares muscle mass and maintains metabolism
Recall from an earlier article on our website Spare Muscle Mass and Power, Lose the Fat where we discussed how HIIT helps avoid the muscle wasting effects associated with continuous low intensity exercise such as jogging and walking. HIIT helps spare valuable lean muscle mass which is a key determinant of your RMR or Resting Metabolic Rate. Simply put, a higher muscle mass will cause you to expend more energy even while you sleep! The technical term for this muscle wasting effect is “protein sloughing”, caused by extended periods of elevated cortisol levels. Cortisol is a hormone released from the adrenal gland during all forms of stress including exercise. Although cortisol is crucial for a person to adapt to stressful stimuli, a negative effect is its direct muscle wasting effect. Cortisol stimulates muscle protein breakdown in order to increase the amount of free amino acids (protein building blocks) in the blood. The majority of these amino acids are used for the remanufacturing of glucose (gluconeogenesis) in the liver to maintain blood sugar levels. While some personal trainers and exercise physiologists may argue that the increased exercise intensity (stress) of HIIT causes a higher increase in cortisol, the important factor to remember is that the duration that the hormone levels remains elevated is significantly shorter than in extended lower intensity aerobic exercise.
How can I lose fat when I’m burning mostly carbohydrates with HIIT?
Remember even though HIIT is a high intensity form exercise, relying heavily on the metabolism of carbohydrate, weight loss is determined by energy balance. In other words, if on a daily basis you consume less energy than you expend, you will lose weight regardless of the “primary fuel source” of your exercise bout. An HIIT session that decreases your carbohydrate stores (muscle and liver glycogen) simply means that more calories from subsequent meals will be will be directed toward replenishing glycogen stores, and less will be directed toward fat storage. It is only after glycogen stores have been replenished that excess calories can be directed toward the manufacturing and storage of fat. Also, caloric expenditure continues for several hours after a bout of high intensity exercise, as energy is required in the recovery process.
In conclusion, this article has explained and highlighted the benefits associated with the use of HIIT for weight loss. Other benefits such as faster fitness improvements and immune system maintenance associated with HIIT have not been covered in this article, but may be discussed in future articles on our site. Clearly if the goal is to lose weight fast and boost metabolism by sparing muscle, then HIIT is the ideal form of exercise.
Copyright 2005 David Petersen & B.O.S.S. Fitness
NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and a LIVE link to this website.
http://www.bossfitness.com/
NEW SITE !!!!
I just found this site, ( I may be late about it) but it's really cool!
http://www.blackwomenshealth.com/2006/index.php
Here is also a feature article.
From Autism to Alcohol to Loving Ourselves…
April Is An Important Health Awareness Month Greetings!
As always, we are glad to be able to communicate with our readers all over the globe once again. We are now well into spring and the BlackWomensHealth.com team hopes and prays that your 2008 is going well and that you are enjoying great health and productivity.April is Autism Awareness Month as well as Alcohol Awareness Month and we have important information on both of these topics to share with you.There has been much written lately about autism and several African American celebrities such as Holly Robinson Peete and Toni Braxton have been public about their personal stories of being the parents of children with autism. Since autism (for many) is somewhat of an unfamiliar condition, we have a new article on Autism that s very enlightening and informative. I strongly urge you to read the article so that you can be more knowledgeable about this condition that is more prevalent than we think.Secondly, we cannot let April pass without discussing Alcoholism, a disease that has wrecked countless lives and families in our community. Most of us probably know someone in our family (or extended family) who has been an alcoholic. Our article entitled Alcohol Addition and Abuse provides valuable information on this topic and provides a quick checklist of questions that one should consider if they are unsure whether or not alcohol use has become a problem in their lives (or the life of a family member).Lastly, as we reflect upon the 40th anniversary of Dr. Martin Luther King’s death, I can’t help but remind us all of the importance that hope and optimism play in our pursuit of health and prosperity. Dr. King was (amongst many things) a believer that with a positive and determined mind, a person’s future could be better than their past. In this spirit, please reflect on the following story:
The 92-year-old, petite, well-poised and proud lady, who is fullydressed each morning by eight o'clock, with her hair fashionablycoifed and makeup perfectly applied, even though she is legallyblind, moved to a nursing home today.Her husband of 70 years recently passed away, making the movenecessary.After many hours of waiting patiently in the lobby of the nursinghome, she smiled sweetly when told her room was ready.As she maneuvered her walker to the elevator, I provided a visualdescription of her tiny room, including the eyelet sheets that hadbeen hung on her window."I love it," she stated with the enthusiasm of an eight-year-oldhaving just been presented with a new puppy."Mrs. Jones, you haven't seen the room ... just wait.""That doesn't have anything to do with it," she replied. "Happinessis something you decide on ahead of time.”Whether I like my room or not doesn't depend on how the furnitureis arranged... it's how I arrange my mind.I already decided to love it "It's a decision I make every morningwhen I wake up I have a choice; I can spend the day in bedrecounting the difficulty I have with the parts of my body that nolonger work, or get out of bed and be thankful for the ones that do?Each day is a gift, and as long as my eyes open I'll focus on thenew day and all the happy memories I've stored away ... just forthis time in my life.Old age is like a bank account: you withdraw from what you've putin? So, my advice to you would be to deposit a lot of happinessin the bank account of memories.Remember the five simple rules to be happy:1. Free your heart from hatred.2. Free your mind from worries.3. Live simply.4. Give more.5. Expect less.
(Author anonymous)
Please click on the following articles which can help support your choice to positively flourish in all that you do:
No Mental Limits
Healing Without Hate
Forgiveness
Self-Esteem
To your best health,
David P. Pryor, MD, MPHPresident and Founder
BlackWomensHealth.com
http://www.blackwomenshealth.com/2006/index.php
Here is also a feature article.
From Autism to Alcohol to Loving Ourselves…
April Is An Important Health Awareness Month Greetings!
As always, we are glad to be able to communicate with our readers all over the globe once again. We are now well into spring and the BlackWomensHealth.com team hopes and prays that your 2008 is going well and that you are enjoying great health and productivity.April is Autism Awareness Month as well as Alcohol Awareness Month and we have important information on both of these topics to share with you.There has been much written lately about autism and several African American celebrities such as Holly Robinson Peete and Toni Braxton have been public about their personal stories of being the parents of children with autism. Since autism (for many) is somewhat of an unfamiliar condition, we have a new article on Autism that s very enlightening and informative. I strongly urge you to read the article so that you can be more knowledgeable about this condition that is more prevalent than we think.Secondly, we cannot let April pass without discussing Alcoholism, a disease that has wrecked countless lives and families in our community. Most of us probably know someone in our family (or extended family) who has been an alcoholic. Our article entitled Alcohol Addition and Abuse provides valuable information on this topic and provides a quick checklist of questions that one should consider if they are unsure whether or not alcohol use has become a problem in their lives (or the life of a family member).Lastly, as we reflect upon the 40th anniversary of Dr. Martin Luther King’s death, I can’t help but remind us all of the importance that hope and optimism play in our pursuit of health and prosperity. Dr. King was (amongst many things) a believer that with a positive and determined mind, a person’s future could be better than their past. In this spirit, please reflect on the following story:
The 92-year-old, petite, well-poised and proud lady, who is fullydressed each morning by eight o'clock, with her hair fashionablycoifed and makeup perfectly applied, even though she is legallyblind, moved to a nursing home today.Her husband of 70 years recently passed away, making the movenecessary.After many hours of waiting patiently in the lobby of the nursinghome, she smiled sweetly when told her room was ready.As she maneuvered her walker to the elevator, I provided a visualdescription of her tiny room, including the eyelet sheets that hadbeen hung on her window."I love it," she stated with the enthusiasm of an eight-year-oldhaving just been presented with a new puppy."Mrs. Jones, you haven't seen the room ... just wait.""That doesn't have anything to do with it," she replied. "Happinessis something you decide on ahead of time.”Whether I like my room or not doesn't depend on how the furnitureis arranged... it's how I arrange my mind.I already decided to love it "It's a decision I make every morningwhen I wake up I have a choice; I can spend the day in bedrecounting the difficulty I have with the parts of my body that nolonger work, or get out of bed and be thankful for the ones that do?Each day is a gift, and as long as my eyes open I'll focus on thenew day and all the happy memories I've stored away ... just forthis time in my life.Old age is like a bank account: you withdraw from what you've putin? So, my advice to you would be to deposit a lot of happinessin the bank account of memories.Remember the five simple rules to be happy:1. Free your heart from hatred.2. Free your mind from worries.3. Live simply.4. Give more.5. Expect less.
(Author anonymous)
Please click on the following articles which can help support your choice to positively flourish in all that you do:
No Mental Limits
Healing Without Hate
Forgiveness
Self-Esteem
To your best health,
David P. Pryor, MD, MPHPresident and Founder
BlackWomensHealth.com
Workout Buddies!
Hey guys!
Happy Thursday!
I'm excited today because I'm having lunch with a friend from HS! YEAH!
That was so random, but friends are awesome. I've heard people say, " I don't need anymore friends,"" some people are a dime a dozen" and you know what? That may be true, but you really cannot have too many 'genuine' people in your life. Those that support you and stand by you. Sometimes we fall off, I mean, life gets in the way, but those people who you call just to see how they are doing and you pick up where you left off, well those are the sort of people I'm glad to have in my cell phone book!
Today I woke up, and laid in the bed. I thought about not working out, and just laying there and sleeping until 8. I ended up getting out of bed (Praise Him!). Since I was attempting to be lazy, I decided to get some Billy in my system and kick all that lazy out!
I did Tae Bo Flex- Translation: Hell on a DVD.
I also solicited the company of my fiance' Drew, because I knew, I might not make it out alone.
He didn't feel like working out, and he tried to start doing something else, but I was like, "no no brotha, WE are doing BILLY!"
It was hard, it was long, it was agonizing, it was sweaty and every bone in my body aches. But it was good, and I think having a buddy with me helped.
With that I say: Try to get a buddy. Someone who can help you through your most difficult workouts. If you have the money, hey get a personal trainer. However, if you don't, just do the best you can. If you're in the city, you know you can always call me and I'll be down to sweat it out with you. Just let me know when and where.
Best in all you do, for you!
Barbara
Monday, April 21, 2008
Mirror Mirror
Hi Gang!
Monday Monday Monday!!
This Monday, (today) we are discussing body image.
Yes, I know it's a dead horse ( as I get my stick out to beat it). But it's something that is still not resolved in many of our hearts. How many of you are JUST working out and eating better because you know it's good for you? *looks around* Anyone? Anyone??
WELL, I didn't think so....
The truth is, we want to feel and LOOK better. We have an image in our minds of what we should look like. Whether it was our high school selves, our jr. high selves, our colleges selves, or a "self" we have never been and want to know what we'd look like with the weight off. Let me be the first to say:
There is nothing WRONG with wanting to look 'beautiful'.
Here lies the danger: what is 'beautiful?'
What is "your" definition of beauty? What is 'your' own beauty standard? These questions are tough to answer in their most sincere light.
It's hard because we don't want to hurt feelings, or reveal the truth about ourselves.
We often think thin is beautiful. If not thin, flat tummys, solid legs, arms etc.
We think the ability to wear certain clothes is 'beautiful'.
Be honest: Would you dress a little more hooch if you had the 'body' for it?
I'm not admitting that I would or wouldn't. However, there are some things we'd love to wear and just don't because don't feel it looks right on us. It's a challenge. There are some of us who DREAD going shopping because nothing fits; oh they make it in our size, but what we see on TV/ADS/Magazines, don't shape up with what is in the mirror. Read: " I know this dress looked a WHOLE lot different on Halle Berry".
That's the issue. Comparison. The best way to discourage yourself is to compare yourself with another person. You've already started two things:
1. You've decided that you don't set the standard for you own beauty
2. You've reaffirmed that negativity and told yourself that you will NEVER set that standard.
We have to set our own standards for beauty. We have to HAVE to look in the mirror and like what we see. It's so hard. It's going to take years of reconditioning, (that's how long it took to get here). But we can start.
It does seem like the 'cute' clothes are always in the smaller sizes. It does seem like 'this style just doesn't look right on me'...but a lot of what we see is being projected not through our physical appearance but our mental blocks. (note the picture above). This is a dangerous view of ourselves. Some of us not be quite where the young lady above is, but, obesity is as dangerous as anorexia. While one doesn't have the dicipline and self esteem to stop eating or work out or the other doesn't have the will TO EAT and stop abusing their body. We shouldn't take for granted that " I'm not THAT skinny, or I'm not THAT big". We should always evaluate where WE are in our lives, and what we need to do to take care of our bodies.
You have to reaffirm yourself. You body is a wonderland (John Mayer had it right).
It can do the most amazing biological things! Here's the fact of the matter: You only get ONE body. You can't trade it in, you can poke and prod it with surgeries if you want, but remember what you have is what you get. That being said, take care of it. Love it: say " Hey_____, you are beautiful. I hold you to my standard of beauty. I am a gorgeous being and I deserve the best I can give to me"..........
WEEK CHALLENGE!!
This is for the WHOLE WEEK OF APRIL 21st- 27th!
This week, I'd like for you to do a couple things.
1. Get Naked! (OH YEAH!) Look at yourself in the mirror. Touch yourself (not like that...well, if it goes there..but I didn't suggest it). Shake, roll, bend, and stretch in the mirror. Try to see every part of you. Then talk. Tell yourself what you don't like, and why. Tell yourself what you think it should look like, and why. Then say all the great things you see and why. Then, here is the hard part, write down all your wishes and perceptions and toss them. Let them go. Do it and tell me how it went.
2. Go shopping. Okay, okay. If you aren't balleriffic, than just look. But the point is, I want you to try on a dress, pants, a shirt, something that is NOT ACCESSORY. NO SHOES, JEWELRY, nothing that is not a garment. Stand in the dressing room and see what you like. Try on something you have told yourself "I don't look good in these." If you have a hard time picking it out, ask a clerk " I usually don't wear this, but I'm trying something new. What would look best on my figure?"
At a good store, they clerk CAN help you find something. Now, she might be mad if you don't buy it, but this trip is about you, so apologize and walk out if you don't want to get it. HOWEVER, if you love the fit, and can get, treat yourself to something that you never thought you'd get.
Here are a list of great stores!
Torrid
Lane Bryant
Ashley Stewart
Nordtroms
Macy's
Gap
White House Black Market
Anne Taylor
Now, I love Target and Old Navy and Wal-Mart BUT........do you really think a 17 year old is gonna be able to help you on that level? I'm not saying they don't have staff like that, but MOSt of the floor personal in the stores aren't trained like that. Even at the Gap, try to ask for a seasoned floor rep. :) Let me know how it goes!
Happy Shopping!
B
Friday, April 18, 2008
Diet Pills and Friday Challenge!
Hello Ladies and Gents (yes the brothas are checking in too!),
First, let me apologize for my two day break: much to do!
But what a day to comeback right? Friday!
Let's jump right into it shall we?
Here's my Friday run down:
30 Min of Crunch Ab Work out
10 Push ups (girl style)
50 crunches on stability ball
*Took the stairs up to the train platform and street instead of escalator
Ate: Grapefruit, raspberries, green tea, oatmeal with almond milk!
Listening: Stevie Wonder '3 Words'
Here's what I want to talk about:
Diet Pills
I know that I said I wouldn't talk about the 'newest diet pills' but I feel compelled to because I think we are getting scared into taking them. We want a quick fix, a 'jump start' and honestly they are not the best things for you.
To be fair, I took diet pills last fall. I dropped 15 pounds in 3 weeks. I barely ate, I felt like I was going to explode from the inside out, and I couldn't sleep. Honestly, I didn't even feel smaller. But the weight was dropping off. When I finally got off the pills, I gained about 10 pounds back.
There are several pills out there but the one that I know my friends are taking is called PHENTERMIN (a "safer" cousin to phen-phen) that's also what I took. It isn't horrible for you, but it's not the best way to lose weight. It's actually very dangerous when you are dealing with drugs. If YOUR doctor (not 'a doctor') doesn't recommend it. Don't take it. The drug uses immense amount of caffeine to block the hunger (you have to MAKE yourself eat) and boost your energy. To me, it felt like speed.
The next drug ( I'm hearing about) that is actually FDA approved is ALLI. My aunt is taking it and she really likes it. She lost 13 pounds in two weeks. Still not healthy. You should be losing about 2-4 pounds a week if you are working really hard and watching your diet. The way alli works is that it uses your digestive system to process the food faster (the fat) and you poop a lot. So you lose the weight. This is dangerous to your digestive system. It gets you off track and you are not regular. If you have to stop the pills, you will not be able to use the restroom the way you need to because your system has been trained.
The truth is folks, these are drugs. Drugs that are not needed for 'symptoms' or 'treatments' are not needed period. Vitamins should even be monitored. Why pay tons of money on 'supplements' (unless instructed by a physician) when you can ingest in your diet all that you need. If you want to get the waste out, eat fiber, drink water and work out that abdominal section. That gets the digestive tract to push the waste out and then you won't need the ALLI.
Trust me, it's hard. I know. But because I care and don't want to see you all go on a roller coaster of weight loss (see my beloved Lutha) I don't recommend diet pills. They are traps that make you waste money, and you never really learn how to LIVE healthy. You just get skinny (momentarily).
For more info: http://www.webmd.com/search/search_results/default.aspx?query=Diet%20Pills&sourceType=undefined
This is a list of articles from WebMD that will give you more info on the subject.
FRIDAY CHALLENGE!
Today I'm going to Indianapolis for the Great Lakes Regional Conference!
If you are there, hit me up and we can work out tomorrow morning before Necrology!
5:30 AM I'll be in the Sheraton Hotel with the Sigmas!! :)
If you are not a Zeta, or in GRL, FORCE yourself to wake up and work out at Sunrise.
There is something Awesome about the silence of the sleeping world. The peace of the dawn, and the serenity of being awake before everyone else. You can really focus on your breathing and movements. Try it! I promise you'll love it.
Best,
B
*******************************************************************************
UPDATE!
Office workout with the company's trainer....
Kicked MY BUTT!!!
It was awful, but I really loved it!
Tuesday, April 15, 2008
Tuesday Challenge! & Water WATER!
Hey Ladies,
Today I challenge you to help someone else reach their goals.
Give your buddy a call and offer to work out together
Call and encourage someone with something going on in their life.
Offer to help them clean something or organize a part of their life they've been trying to get together for some time.
Help them sort out a menu for a week.
Let's do this together!
Today I'm talking about water! Water water everywhere but not a drop to drink! UNTRUE!
Try to drink as much water as possible. Of course you need 64oz a day, but try to get in more if you can! Drinking water cleanses the system, rehydrates you, and clears the skin amoungst other awesome things. Diet drinks are good alternatives but have aspartame (which is not so good for you) and other additives that can counter what you are trying to do. Milk and Gatorade are good to replinish, but Milk has fat, and Gatorade (plus other workout drinks) have way to much sugar.
Hey, water is FREE-(that's cost and free of additives), so drink up!
FYI- An interesting article about water! This says you 'SHOULDN"T' drink 8 glasses a day.
What do you think???
Benefits of Drinking Water Oversold?
Researchers Say Evidence Is Lacking for Benefits of Drinking 8 Glasses of Water a Day
By Kathleen Doheny WebMD Medical News
Reviewed by Louise Chang, MD
April 2, 2008 -- The health benefits of drinking water, at least for already healthy people, may have been oversold, according to a new report. The findings will likely disappoint water-bottle-toting Americans and relieve those who can never seem to down those eight glasses of water a day, widely recommended for our health.
But there is nothing magical about those eight glasses, at least when it comes to proven health benefits, according to a new report. "There is no clear evidence of benefit from drinking increased amounts of water," writes Stanley Goldfarb, MD, professor of medicine at the University of Pennsylvania, Philadelphia, and the senior author of an editorial on the topic in the Journal of the AmericanSociety of Nephrology.
document.write('');
Diet Videos
Video: Drink Your Way to Weight Loss
Video: Fast-Food Survival
Video: Breakfast is Best
All Diet-Related Videos
Diet & Weight Loss Newsletter
Ready to drop five, 10 or 50? Choose one of our free diet newsletters.
Related to diet
Low-carb diet, how to lose weight, metabolism, Mediterranean diet, diet pills, trans fat, BMI calculator, detox diet, how many calories should I eat, Weight Watchers, Biggest Loser Diet, South Beach Diet, counting calories
© 2008 WebMD, Inc. All rights reserved.
On the other hand, he adds, "There is also no clear evidence of lack of benefit." There's a general lack of evidence either way.
Those doctors and others who have been recommending drinking eight glasses of water aren't basing it on anything scientific, according to Goldfarb. He concludes that most healthy people don't have to worry about drinking eight glasses every day.
He emphasizes he is talking about healthy people with kidneys that function well. And he points out that people who live in hot, dry climates do need to drink more water to avoid dehydration, as do those who engage in vigorous exercise.
(How much water do you drink each day? What other liquids? Talk with others on WebMD's Health Cafe message board.)
Health Benefits of Drinking Water: Search for Evidence
Goldfarb was curious about where the longstanding recommendation about eight daily glasses of water originated. "In my mind it wasn't that drinking this extra water would hurt you, but that you might not have to."
So he combed through medical literature dating back to the early 1970s, trying to find the science to back up the advice.
Turns out, there is no single study and no single outcome that led to the recommendation becoming popular, he says. Somehow, it took on a life of its own.
Goldfarb and his University of Pennsylvania colleague, Dan Negoianu, MD, next examined some popular claims about the health benefits of drinking water, trying in each case to find scientific evidence.
"We looked at the evidence of some of the so-called urban myths that have grown up about drinking water," Goldfarb says.
Today I challenge you to help someone else reach their goals.
Give your buddy a call and offer to work out together
Call and encourage someone with something going on in their life.
Offer to help them clean something or organize a part of their life they've been trying to get together for some time.
Help them sort out a menu for a week.
Let's do this together!
Today I'm talking about water! Water water everywhere but not a drop to drink! UNTRUE!
Try to drink as much water as possible. Of course you need 64oz a day, but try to get in more if you can! Drinking water cleanses the system, rehydrates you, and clears the skin amoungst other awesome things. Diet drinks are good alternatives but have aspartame (which is not so good for you) and other additives that can counter what you are trying to do. Milk and Gatorade are good to replinish, but Milk has fat, and Gatorade (plus other workout drinks) have way to much sugar.
Hey, water is FREE-(that's cost and free of additives), so drink up!
FYI- An interesting article about water! This says you 'SHOULDN"T' drink 8 glasses a day.
What do you think???
Benefits of Drinking Water Oversold?
Researchers Say Evidence Is Lacking for Benefits of Drinking 8 Glasses of Water a Day
By Kathleen Doheny WebMD Medical News
Reviewed by Louise Chang, MD
April 2, 2008 -- The health benefits of drinking water, at least for already healthy people, may have been oversold, according to a new report. The findings will likely disappoint water-bottle-toting Americans and relieve those who can never seem to down those eight glasses of water a day, widely recommended for our health.
But there is nothing magical about those eight glasses, at least when it comes to proven health benefits, according to a new report. "There is no clear evidence of benefit from drinking increased amounts of water," writes Stanley Goldfarb, MD, professor of medicine at the University of Pennsylvania, Philadelphia, and the senior author of an editorial on the topic in the Journal of the AmericanSociety of Nephrology.
document.write('');
Diet Videos
Video: Drink Your Way to Weight Loss
Video: Fast-Food Survival
Video: Breakfast is Best
All Diet-Related Videos
Diet & Weight Loss Newsletter
Ready to drop five, 10 or 50? Choose one of our free diet newsletters.
Related to diet
Low-carb diet, how to lose weight, metabolism, Mediterranean diet, diet pills, trans fat, BMI calculator, detox diet, how many calories should I eat, Weight Watchers, Biggest Loser Diet, South Beach Diet, counting calories
© 2008 WebMD, Inc. All rights reserved.
On the other hand, he adds, "There is also no clear evidence of lack of benefit." There's a general lack of evidence either way.
Those doctors and others who have been recommending drinking eight glasses of water aren't basing it on anything scientific, according to Goldfarb. He concludes that most healthy people don't have to worry about drinking eight glasses every day.
He emphasizes he is talking about healthy people with kidneys that function well. And he points out that people who live in hot, dry climates do need to drink more water to avoid dehydration, as do those who engage in vigorous exercise.
(How much water do you drink each day? What other liquids? Talk with others on WebMD's Health Cafe message board.)
Health Benefits of Drinking Water: Search for Evidence
Goldfarb was curious about where the longstanding recommendation about eight daily glasses of water originated. "In my mind it wasn't that drinking this extra water would hurt you, but that you might not have to."
So he combed through medical literature dating back to the early 1970s, trying to find the science to back up the advice.
Turns out, there is no single study and no single outcome that led to the recommendation becoming popular, he says. Somehow, it took on a life of its own.
Goldfarb and his University of Pennsylvania colleague, Dan Negoianu, MD, next examined some popular claims about the health benefits of drinking water, trying in each case to find scientific evidence.
"We looked at the evidence of some of the so-called urban myths that have grown up about drinking water," Goldfarb says.
Monday, April 14, 2008
It's MONDAY!! Confession!
Good Morning Ladies,
WOW at my weekend! It was so awesome to see all my Sorors and new babies at my chapter 'reunion' in Ohio!
So yea, here is what I ate. I'm just gonna get right into it.
Benehanna's- Some shrimp and veggies and rice ( all in oil)& a fruity drink
Brunch- Light breakfast food
Mall-Cinni stix at Auntie Annes ( I know)
Pizza from student center (it gets worse)
More pizza-(from student center)
Chicken sandwich and fries from McDonalds
Banana Cake, Banana, Doritos from Pit Stop
Apple and oatmeal at Jasmine's
Water with everything
Two cups of wine b4 step show
*Sigh*
I know that was awful, but I did work out on Sunday morning and strolled most of the party on Saturday!
That weekend was rough, but it was fun. Let's bring it back together this week shall we?
Now is the moment to confess your 'fitness' sins. Don't beat yourself up for them. Just say, 'This is what I had' and this is what I'm doing to get back on track! '
Feel free to use this as a platform to confess it and forget it!
Friday, April 11, 2008
Timeline of the Tummy!
This is an awesome article for those of us (I include myself) who are hell bent on having a flat tummy! It's possible, but see what else your tummy goes through !
http://women.webmd.com/features/timeline-tummy
Timeline of a Tummy
WebMD Feature from Oprah.com
By Francesca Coltrera
We do not enter this world with a flat belly, nor do we usually leave with one. And in between, even the sexiest stomach will have its ups and downs thanks to pregnancy, hormonal shifts, and Coffee Heath Bar Crunch. Wherever you are on the timeline, you can exercise your way to a firmer, flatter core.
Teens and 20s
Estrogen is acting like a busy traffic cop, directing fat storage to the breasts, hips, and thighs. The belly, however, is spared. So now’s the time to work it. “Belly dancing celebrates the flesh,” says Anita-Cristina Calcaterra, one of a joyously gyrating Boston trio known as the Goddess Dancing, who suggests this great move for a strong and sensuous stomach.
Begin by standing facing a full-length mirror with legs hip-width apart, knees bent softly, tailbone tucked, and chest lifted.
Heart circles: Imagine using your breasts to draw a vertical O in the mirror. First, lift up from your diaphragm. Keeping your hips still, in a continuous motion, slide your chest directly to the left, then down toward your belly button, across to the right side, and back up to where you started. Do for five minutes a day in both directions.
After Pregnancy
Few bellies obligingly snap back into shape without serious prodding. Discuss exercise with your doctor or midwife: In most cases, you can take gradually longer walks and move on to more vigorous activity after six weeks. Elizabeth Trindade, founder of Strollercize, suggests these waist whittlers to get you started.
Do five reps at a time, slowly working up to 50 reps throughout the day for both exercises combined.
Couch crunch: Sit at the edge of a sofa with your feet out and on the floor and hands on your stomach. Relax your thighs and turn them slightly outward, then roll back until your bra line just touches the sofa back. Pull in your abdomen and lift one or both feet off the floor. In that position, contract your abs even more as you exhale to a count of 10. Return feet to the floor, sit tall, and relax.
Roll away: Stand sideways behind the stroller (occupied, of course) and grasp the handle with your closer hand. Push the stroller away while slightly bending your knees and sticking out your bottom a bit. Pull the stroller back toward you while straightening up. After five reps, repeat with the other arm (both sides equal 10 reps).
Menopause
As estrogen downshifts, fat is rerouted toward the upper body and waist. Dubbed the menopot by Pamela Peeke, MD, author of Body for Life for Women, the middle-aged pouch differs from the excess visceral abdominal fat that’s linked to heart problems, diabetes, and cancer. The only downside of the menopot, she says, is “a little consternation when you’re trying to zip up your skirt or pants in the morning.” Focused efforts—including regular cardio that pares calories—help flatten it.
http://women.webmd.com/features/timeline-tummy
Timeline of a Tummy
WebMD Feature from Oprah.com
By Francesca Coltrera
We do not enter this world with a flat belly, nor do we usually leave with one. And in between, even the sexiest stomach will have its ups and downs thanks to pregnancy, hormonal shifts, and Coffee Heath Bar Crunch. Wherever you are on the timeline, you can exercise your way to a firmer, flatter core.
Teens and 20s
Estrogen is acting like a busy traffic cop, directing fat storage to the breasts, hips, and thighs. The belly, however, is spared. So now’s the time to work it. “Belly dancing celebrates the flesh,” says Anita-Cristina Calcaterra, one of a joyously gyrating Boston trio known as the Goddess Dancing, who suggests this great move for a strong and sensuous stomach.
Begin by standing facing a full-length mirror with legs hip-width apart, knees bent softly, tailbone tucked, and chest lifted.
Heart circles: Imagine using your breasts to draw a vertical O in the mirror. First, lift up from your diaphragm. Keeping your hips still, in a continuous motion, slide your chest directly to the left, then down toward your belly button, across to the right side, and back up to where you started. Do for five minutes a day in both directions.
After Pregnancy
Few bellies obligingly snap back into shape without serious prodding. Discuss exercise with your doctor or midwife: In most cases, you can take gradually longer walks and move on to more vigorous activity after six weeks. Elizabeth Trindade, founder of Strollercize, suggests these waist whittlers to get you started.
Do five reps at a time, slowly working up to 50 reps throughout the day for both exercises combined.
Couch crunch: Sit at the edge of a sofa with your feet out and on the floor and hands on your stomach. Relax your thighs and turn them slightly outward, then roll back until your bra line just touches the sofa back. Pull in your abdomen and lift one or both feet off the floor. In that position, contract your abs even more as you exhale to a count of 10. Return feet to the floor, sit tall, and relax.
Roll away: Stand sideways behind the stroller (occupied, of course) and grasp the handle with your closer hand. Push the stroller away while slightly bending your knees and sticking out your bottom a bit. Pull the stroller back toward you while straightening up. After five reps, repeat with the other arm (both sides equal 10 reps).
Menopause
As estrogen downshifts, fat is rerouted toward the upper body and waist. Dubbed the menopot by Pamela Peeke, MD, author of Body for Life for Women, the middle-aged pouch differs from the excess visceral abdominal fat that’s linked to heart problems, diabetes, and cancer. The only downside of the menopot, she says, is “a little consternation when you’re trying to zip up your skirt or pants in the morning.” Focused efforts—including regular cardio that pares calories—help flatten it.
TGIFG!
THANK GOD IT'S FRIDAY GLORAY!
Hey Guys! So we've made it a whole week now, well including tomorrow and I must say. It's been great! This week had some challenges. For me, work was a bit challenging pitching to media for an event today (that I won't be able to make). BUT, I had a break through this morning! I landed a television station and I'm so excited! We collectively got a nice amount media to come out, but this one was ALL MINE! So yay me.
Today is a GREAT workout day. The sun was shining through the window and I was just energized! I did Tae Bo 8 power rounds ( I was running late). And ate a grapefruit and strawberries.
I won't make this too long today. I'm just gonna post a really great article I found on working out for the summer! So take a look and enjoy your weekend. I know I will. I'm about to go down to Ohio to see my SORORS!!! YEAAAAH! So there is gonna be some awesome Zeta-tivities going down this weekend! Yeah!!
Take Care All,
B
WEEKEND CHALLENGE!
Change it up!
Today instead of Crunch DVD, I did Tae Bo! You have to trick your muscles. Sometimes we don't see the results we want because our body's are used to what we are doing. Switch it up this weekend and do something outdoors, or in a pool, at a tennis court, or on a track. Maybe just switch the DVD you are using. If you don't have another DVD- check out http://www.fitsugar.com , they have great routines you can do for strength training and other forms of fitness exercises.
Try something new! Then tell me what YOU did!
Thursday, April 10, 2008
The Power!!!
GOOD MORNING!
How nasty is it outside today??? After all that sunshine we had?? ICK! No worries, it's still Thursday! TGIT! I'm happy today because I finally woke up and worked out this morning. I did the Crunch DVD and walked quickly to work. When I got here, I ate a cup of fresh berries and pineapples and granola with a juice box of apple juice and carrot juice blends. It was pretty good!
I like to listen to the radio in my office and what else was on but 'The Power of Love' by LUTHA! Oh, he was such an awesome talent. I love Luther ( we miss you).
It got me to thinking. Where does your 'Power' come from? I'm gonna be honest. My will power is horrible. I see a chee...SAW a cheeseburger and wanted one, I saw a cookie ( I love cookies) and had to have one, just one. Then that one turned into two, and so on. Well, I'm gonna say, my will power was very low. There are several different things that motivate me and kick my will power into gear.
1. Health- I just don't want to look up at 50 and not know which medication I'm supposed to be taking. Hypertension, Diabetes, Osteoporosis......etc. It's not what I want for me.
2. My wedding. As I've said, I don't intend on buying a dress that's too small and then trying to fit into it. But I want to look at my wedding photos and say, " I was HOT!".
3. My family and friends. I just want to support each other not by saying but by doing. This blog-for whoever reads it- is my motivation. Sharing with you all what I'm going through and helping you deal with your concerns and joys motivates me to keep it going.
When I'm working out and want to quit--I go, " what will I put on the blog, that I quit? NO!" so I keep it pushing. I keep it going.
Lutha says it's the Power of Love, that keeps us going on strong. It's, after all, a 'power that's next to none'. I believe it's the power of love for yourself that really helps you keep moving and working towards your goals!
What are your motivations? What motivates you when you're only 5 minutes into your workout and want to quit? What do you think of when you feel your will power getting weak and you want just 'one' cookie??
THURSDAY CHALLENGE!!
I challenge you all to add one of these activities onto your workout routine, if you've already worked out try it later on in the day:
30 *extra* crunches
15 Squats
50 Jumping jacks
10 *girlie push-ups*
5 real push ups
If you find that the quantities are too rigorous for where you're at modify them by 5!
Let me know how it goes!!
B
Wednesday, April 9, 2008
Article about belly fat! FYI--
This is interesting ladies--
Belly Fat Doesn't Bode Well for Women
Large Waists Linked to Higher Death Rates in Women, Regardless of Weight
By Miranda Hitti WebMD Medical News
Reviewed by Louise Chang, MD
April 8, 2008 -- Having a big waist may raise women's death rates, even in women who aren't overweight.
That news comes from a study of 44,600 female nurses enrolled in a long-term health study.
The bottom line: Waists mattered more than weight.
Being in the normal weight range was less important than having a waist less than 34.6 inches and a waist-to-hip ratio of less than 0.88 .To calculate your waist-to-hip ratio, divide your waist measurement by your hip measurement.
"Although maintaining a healthy weight should continue to be a cornerstone in the prevention of chronic diseases and premature death, it is equally important to maintain a healthy waist size and prevent abdominal obesity," the researchers write in the April 1 edition of Circulation.
Belly Fat Study
When the nurses were 40 to 65 years old, they measured their waists and hips for the study. At the time, none had had heart disease or cancer.
Every two years, they updated their health and lifestyle records for the study, including their physical activity, smoking, alcohol use, and menopausal status.
The nurses were followed for 16 years. During that time, a total of 3,507 of the nurses died, including 751 who died of heart disease and 1,748 who died of cancer.
Regardless of other factors, including BMI (body mass index, which relates height to weight), women with larger waists and greater waist-to-hip ratios had higher death rates from all causes, including heart disease and cancer, which are the top two killers of U.S. women.
For example, among women of normal weight, those with a waist larger than 34.6 inches were three times as likely to die of heart disease, compared to women with smaller waists.
Large hips weren't a problem, if the waist wasn't also large. In fact, having large hips and a small waist was associated with lower risk of death from heart disease.
Waist Check
Simply measuring the waist will do. The waist-to-hip ratio wasn't a better predictor of death rates and is more cumbersome, note the researchers, who included Cuilin Zhang, MD, PhD, of the National Institute of Child Health and Human Development.
Zhang's team used the definitions for abdominal obesity recommended by the American Heart Association and U.S. Department of Agriculture. Those cutoffs are waist circumference of 34.6 inches for women and 40 inches for men.
The study doesn't prove that abdominal fat is lethal.
Observational studies like this one don't prove cause and effect.
Belly Fat Doesn't Bode Well for Women
Large Waists Linked to Higher Death Rates in Women, Regardless of Weight
By Miranda Hitti WebMD Medical News
Reviewed by Louise Chang, MD
April 8, 2008 -- Having a big waist may raise women's death rates, even in women who aren't overweight.
That news comes from a study of 44,600 female nurses enrolled in a long-term health study.
The bottom line: Waists mattered more than weight.
Being in the normal weight range was less important than having a waist less than 34.6 inches and a waist-to-hip ratio of less than 0.88 .To calculate your waist-to-hip ratio, divide your waist measurement by your hip measurement.
"Although maintaining a healthy weight should continue to be a cornerstone in the prevention of chronic diseases and premature death, it is equally important to maintain a healthy waist size and prevent abdominal obesity," the researchers write in the April 1 edition of Circulation.
Belly Fat Study
When the nurses were 40 to 65 years old, they measured their waists and hips for the study. At the time, none had had heart disease or cancer.
Every two years, they updated their health and lifestyle records for the study, including their physical activity, smoking, alcohol use, and menopausal status.
The nurses were followed for 16 years. During that time, a total of 3,507 of the nurses died, including 751 who died of heart disease and 1,748 who died of cancer.
Regardless of other factors, including BMI (body mass index, which relates height to weight), women with larger waists and greater waist-to-hip ratios had higher death rates from all causes, including heart disease and cancer, which are the top two killers of U.S. women.
For example, among women of normal weight, those with a waist larger than 34.6 inches were three times as likely to die of heart disease, compared to women with smaller waists.
Large hips weren't a problem, if the waist wasn't also large. In fact, having large hips and a small waist was associated with lower risk of death from heart disease.
Waist Check
Simply measuring the waist will do. The waist-to-hip ratio wasn't a better predictor of death rates and is more cumbersome, note the researchers, who included Cuilin Zhang, MD, PhD, of the National Institute of Child Health and Human Development.
Zhang's team used the definitions for abdominal obesity recommended by the American Heart Association and U.S. Department of Agriculture. Those cutoffs are waist circumference of 34.6 inches for women and 40 inches for men.
The study doesn't prove that abdominal fat is lethal.
Observational studies like this one don't prove cause and effect.
HUMP DAY! Let's Celebrate
Yes ladies,
It's that time of week again, where the gleam of the weekend is just within arms reach. Yet, its still not close enough. Well, I thought I'd start the day off with some inspiring words:
"Itchy Gitchy Ya Ya Da Da, Mocha Choca Latta Ya Ya; Creole Lady Marmalade. "
I hope that helped! I love that song, and when it comes on, I don't care how my hair looks, what's jiggling or how I'm feeling, I break out into a dance and work it like Pattie and the Labelles (sans the space fits) ! AND, if it's the 2001 version with Lil' Kim ( of whose verse I know all the words) I get my little sway and just work it in the room (sans the lingerie) --" Uhn Uhn Uhn Uhn!!!"
There is nothing like finding the Sassy factor. That song that makes you feel like you are working it out! You either know all the words ( like me on Kim's verse) or you know the dance moves to a tee (read-Beat It choreography, Thriller moves, or House Party Kid 'N' Play Scene) . Perhaps you have a dress that no matter what, is still killer on you, or shoes that make your calves look juuust right. These are the moments that we truly celebrate ourselves. It happens to be far an in between sometimes when we just aren't feeling like ourselves! We see pictures of us from High School or College and then say " I used to look like this or that" or we see photos of others and say " I need to look like this."
We all have goals, but here's the thing. Celebrating who we are today helps us reach them! It gives us so much joy that we are happy with taking care of what we have! We will see the transformation in our physical and emotional health; no doubt. However, it won't be over night. It will over time.
So go ahead---- And do a dance, shake your booty, clap your hands, strut your stuff, and do something for you that celebrates who you are!!!
Ex. Yesterday, I bought some really cute Juicy C. earrings. I can't fit their clothes, and perhaps I should boycott instead of giving them free pub, but the earrings were SO cute and they were fun! So when I got back to my office, I put them on and just celebrated me!!!
WEDNESDAY CHALLENGE!!!
What do you do to truly celebrate yourself?? Do you dance, do you look at you in the mirror nude? Do you sing your favorite song (loud) and even mess up some words because you can't hear (you're singing so loudly)??? Tell us what you do. And some ways we can celebrate ourselves. I challenge you to celebrate yourself today! ( and everyday!)
B (MOCHA CHOCA LATTA!)
Tuesday, April 8, 2008
SUPER TUESDAY!
Good Morning Ladies,
Today is a wellness day. I hope you all are finding your angelic foods and gobbling them all up. I chose broccoli and an orange! MMM!
I want to share with you something my boss gave us here at Beaman, I thought was awesome. It's a book called The Four Agreements. This book's link is on the side panel if you wish to purchase it.
Here is the premise: Growing up, we've been taught various beliefs. We've chosen to agree or disagree with these beliefs. For example, I agree with the belief that Jesus died and rose. That's me, but I don't agree with the belief that if I don't wear stockings I'm not a lady. Those are just examples of various agreements we've come to accept.
This book talks about how we should really examine those agreements that we've adopted and see how they affect us.
For example, some of us have adopted the 'thin agreement'--we feel that we have to be thin, or that if we have meat we are not healthy. I won't say this is true or untrue, but ask yourself, are you making a needless victim of yourself by the agreements you are choosing to believe???
Here are THE FOUR AGREEMENTS that Don Miguel Ruiz suggest we adopt in order to truly change our lives:
1. Be Impeccable With Your Word.
Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.
2. Don't Take Anything Personally
Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.
3. Don't Make Assumptions
Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama. With just this one agreement, you can completely transform your life.
4. Always Do Your Best
Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.
What are some agreements you've made with yourself that you KNOW are victimizing yourself and others???
Monday, April 7, 2008
Tuesday Challenge
Hey Guys!
My sister (ShaLayla) thought it would be a fun idea to pose different daily/weekly challenges for us to really push ourselves to reach our goals. I think it's a great idea! I don't know what your goals are; but for me FOOD IS THE DEVIL! But someone told me, that would be Saran our fitness guru at my job, that food is ANGELIC! (That's not a free pass to eat all the Angel cake you want) but it should be celebrated not feared!
I agree.
So here is your challenge.
For Tuesday, I want you to eat something that is truly angelic.
What is the def: Less than 300 calories, 600mg of Sodium, 30g of Sugar, and is totally yummy!!!!!!
Ideas: Organic dried cranberries
Fruit like apples and oranges
Tuna and water crackers
Yogurt
Grapefruit
String cheese
Cucumber slices and low-fat dressing :)
Green tea- okay it's not food, but I think it's awesome and a great antioxidant!
Feel free to share any other ideas and report back tomorrow!!! :)
Sweet Dreams! :)
Manic Monday!!!
Good Morning ALL!!!
Today is a wonderfully sunny day here in the 'Windy City'! Looking at the view of Lake Michigan from the 20th floor of my office building, I can't help but thing how awesome it is to be in as my co-worker states , 'A reasonable portion of my health'. We had a discussion about that in the office-how the church folk would say, " I just thank God for allowing me wake this morning with a reasonable portion of health." My boss always thought that was funny because she says , " I want all my health!". I hear her, but sometimes it's all you can do to just get up brush off the sleep and keep it moving.
I woke up this morning so intent on doing my workout--and didn't. Now, before you get on me, let me say that I have the most comfortable sleeping arrangement and it is HARD to get out that bed. When I did get to the office. I decided that while no one was in, I would do 50 sit ups and 20 push-ups. I ate some brocolli and dranks some tea and stretched it out. I have to say, the sleep is gone. I'm pretty energized and I'm wide awake! :)
That ought to hold me over until the evening work-out right?
What's your morning routine? Do you have one? What would you like to be doing?
UPDATE: 6:17 PM
*weez* *cough* *pant*-- I just got done with the Crunch Fitness Ab Crap-tastic DVD, it's good: but I hate it. I hate it like a cold day in Chicago when its too cold to breathe. I hate it like when you are down to your last bite of cheeseburger(that I no longer eat) and someone comes along and snatches it off your plate thinking it's cute! I hate that DVD like nothing I've ever hated in life!
But...I'm gonna do it again tomorrow. ;)
Sunday, April 6, 2008
Getting Started..
Hi Ladies,
Today is the second day of my journey. This is the tough part for me. It's getting started...
I usually want to lay out ( much like my niece here on the left). When I'm in the groove, I'm pretty consistant. Mustering up the intial motivation to just work out is hard. I have a secret love affair with cheesburgers too. So leaving those alone is tough. I had a talk with Mr. Burger on Saturday and let him know that we are done. So, today here is what I've accomplished:
9:00AM -Workout 30 Min: Crunch AB Attack Fat Burning DVD
9:30 Frosted Wheat Crunch Cereal and Half a grapefruit (Drew Makes me eat them; I hate em')
and 32 0z. of water.
So, it's 12:30....
What have you done to get started? If you're well into your groove: what are some techniques you can share with others to help them get started and get over the 'procrastination'?
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