Sleep is so important in the weight loss process...

Well, it is Mother's Day 2008. Happy Mother's Day to all you mommies out there. Today of all days hopefully you were granted with the luxury of "sleeping in". I know as a mother it is a pretty rare luxury. Let me shed a little light on how important sleep is for weight loss. Sleeping is an essential part of losing weight and being healthy. When you don't sleep enough, your hormones get unbalanced and cause you to overeat. Without proper sleep, your metabolism slows down making it harder to burn calories. It is that simple...get your rest so you can burn more calories efficiently. You should try to get 8 hours of shut eye each night.

Wake up hungry for breakfast is a great sign you have likely lost weight while you were sleeping! Many tend to eat late at night and then wake up with a food "hangover". I make sure I fuel up during the day and diet by night. Start with a good breakfast of a protein and complex carb and eat every 2-3 hours to keep blood sugar level and metabolism revved!

Okay all (especially the moms!) do your body good... wake up hungry, plan your day, stay fueled and get your proper amount of sleep. That is the least you could do for yourself!!

Rev your metabolism in the A.M.

Did you know that a little exercise in the morning goes a long way. The earlier you turn up your metabolism in the morning the more calories you burn all day long. In fact, one of the best exercises to do is get up and do a brisk 20-45 minute walk on an empty stomache first thing in the morning. Anyone can do this.






As an added bonus, people who exercise in the morning are far more likely to stay with it long-term. Not to mention the fact that you get a burst of energy from the endorphins and as a result are more productive throughout the day.

Tweak your metabolism at regular intervals during the day so it keeps revving all day long. Those tweaks can be as easy as a :

• eat every 3 hours to keep blood sugar level
• few deep breaths
• some light stretching
• brief walk down the street or hall (at work)
• chewing gum

Start tomorrow, grab a friend and make a date to get up and walk/run together to jump start your metabolism.

Burn more fat w/ High intensity interval training

Are you getting the most out of your cardio training? Make sure you are mixing things up and not always doing the same type of cardio. Steady state cardio is good, but should be coupled with a few high intensity interval training sessions as well.

You burn nearly twice the calories doing interval training as you would exercising for the same duration at a slow and steady pace. Varied intensity also extend the burn. After intervals, you'll expend more 

calories replenishing used energy stores. Expedite fat loss with 1 or 2 20-30 minute weekly intervals.

High-impact activities such as plyometric drills, step class and running are a great way to burn mega-calories while sculpting sleek, powerful thighs and glutes. You will also improve bone density important for staving off osteoporosis. And for a side note, high-impact moves are dangerous for joints only when done with bad form or muscles are stiff.

So what are you waiting for... get out there and push that intensity level!!!

Eating Well on the Low Glycemic Diet

No number-crunching required

By Joyce Hendley, EatingWell.com

Following the glycemic index (GI) system can be confusing—"but only if you spend too much time crunching numbers and not looking at the big picture," says Joyce Hendley, EatingWell’s nutrition editor and author of The EatingWell Diabetes Cookbook (The Countryman Press). Knowing a few overall principles can make low-glycemic eating much simpler, she explains:

Bigger is better. Large food particles take longer for the body to break down and absorb, so they move more slowly through your digestive system. So in general, the more intact and less processed a food is, the lower its GI. Think whole rather than refined grains, whole fruit rather than fruit juice, steel-cut oats rather than instant oatmeal and stone-ground rather than plain cornmeal. When buying whole-grain bread choose stone-ground, sprouted or cracked-wheat types; the grain kernels should be visible.

Fiber up. By definition, fiber is the part of plant foods that cannot be digested by the body, so fiber-rich foods like beans, nuts, dried fruits and high-fiber cereals, pasta and breads are inherently low on the GI. Focus on boosting fiber by eating more foods like these and you won’t have to think about GI.

Pair with protein. When it has protein to break down, the stomach empties more slowly. Adding a little protein to a carbohydrate-based meal or snack—say, adding a few chicken strips and a sprinkle of cheese to your pasta bowl, or a light smear of peanut butter on your toast—can lower the GI value of your meal.

Drizzle on a healthy fat. Like protein, fat molecules also slow down digestion, so including a little fat can lower a food’s GI and make it more satisfying. Be sure to choose heart-healthy unsaturated fats like vegetable oils and nuts. And, if you’re watching calories, be moderate: drizzle bread with a little olive oil, toss carrots with a bit of tasty dressing, sprinkle slivered almonds on your salad.

content by:

From www.eatingwell.com with permission. © 2008 Eating Well Inc.

Work-out while on vacation

I just returned from a week long vacation with my family. We went to our beach house in Florida and had a great time. I'm not a fan of being out of my routine for too long, so I tend to shy away from long vacations. To remedy not being stressed from missing my normal workouts, I plan at least 3-4 workouts for a 7 day vacation. Whether it be just a brisk walk each morning before our day has really begun or 20 minutes of abs, and body weight toning, I am set. I realize this does not work for everyone, but when working out is a priority in your life, you will make the time. So for me, it is peace of mind and a necessity. In my mind if I get a good sweat in at least half of the days I am golden!! :) Walking can be done anywhere so there is no excuse. Start with a brisk 30-45minute walk/run. Come back and do a 15minute circuit of squats (jump squats for more calorie burn), walking lunges, push-ups and sit-ups which will help keep you tone. No gym or equipment needed. Just you and your commitment to your health and fitness. I guarantee you will look and feel so much better and as a result, enjoy your vacation even that much more!

This is a Great Routine for your ABS!

Try this ab workout! It's featured in Oxygen Magazine and i highly recommend it! 

This is the frog crunch. It's a killer and you'll love it!

Click on workout and it will take you right to it. 

Enjoy getting your abs RIPPED!

Lead by Example

I am a personal trainer always looking for new ways to motivate my friends, family, and clients to stay fit and healthy. Having 3 kids in sports and activities and a husband active with the military our days are full. I keep my workouts going even during the toughest times and schedules. I try to instill the importance of health and fitness by demonstrating that balance is the key to staying healthy. Looking young and feeling strong are wonderful by-products. I believe energy feeds off of energy. I like to work out first thing most mornings as it jumpstarts my day. The day can get busy and the workout can easily get pushed back or just ousted altogether. Personally, working out is like brushing my teeth...it is a priority in my life and something I do daily. If I don't workout I don't feel like my day is complete. Not to mention how much less energy and motivation I seem to have the rest of the day. This is what works for me. At age 41 I face many physiological challenges ahead of me, but I choose to embrace them and be the best I can be. If looking at me causes someone to say "hey, I want to be like her when I get into my 40's," then I lead by example.