Fitness Over Fifty

A Mindful You

2012-01-13T14:57:00.000-08:00

   I am big into multi-tasking....so much so that I sometimes feel "weird" when only doing one thing at a time. TV watching is done with either laptop, magazine, work stuff or crossword in hand. Drive time is when I make lists in my head - to-do, grocery, errands to run, etc - or sometimes catch up on phone calls (I know, I don't do it as much as I used to). Being a business owner, my mind is always whirling with ways to develop, market or promote - no matter where I am or what I'm doing.

   So, I am working on practicing mindfulness in 2012. Being completely in touch with the present moment is the way to help reduce stress, improve memory, boost immune system and even lose weight. Here are some things that I am trying to do:

    > When walking my dog, no phone or music. Enjoy being outdoors and how good it feels. Enjoy spending time with my pup.

    > Eat slower. Chew food longer. Pay attention to the taste and texture of food. Do not eat standing up.

    > When exercising (and not teaching), focusing on each movement and how my muscles are responding.

    > Being a more alert motorist! Avoiding distractions and enjoying some alone time to listen to music or talk radio. Staying calm and un-rushed without being so annoyed by others not as "zen".

    > Listening more and talking less!

We just began a 4 week session of the homeopathic hCG/detox diet where you are 100% mindful of every bite that goes into your mouth. Keeping a food journal and recording calories and grams of fat, protein and carbs makes you very aware of nutritional content and portion control. Being mindful for weight loss is absolutely necessary for long term success.

   OK 2012 - my year of mindfulness. Anyone care to join me? :)

Make Positive Change!

2012-01-01T14:59:00.000-08:00

I always start the new year the same way....organizing and throwing out clutter around the house. My husband hates it because he is dangerously close to becoming a hoarder! It did not take long after we were married 8 yrs ago for me to realize that he stresses over letting go of "things" and it made me crazy!
But eventually we came to an agreement that as long as he kept his clutter out of my sight, I would try to ignore the piles in his office, closet, bathroom drawers and garage. He now knows that I need clean and clear surfaces - kitchen & bathroom counters, tables and furniture - in order to feel relaxed and calm at home. I like to take time each day to put things away, stay neat and organized as it makes me feel less stressed.

This year I managed to convince said husband that it is time to tackle his build-up of stuff so we spent all afternoon in his home office going through years of paperwork and a closet full of his dad's belongings (who died almost 3 yrs ago). I was proud of him to finally admit that less clutter and more organization is necessary for him to control stress and handle a hectic schedule and demanding job.

Taking steps to make positive change in your life is not easy as it often brings you out of your comfort zone. It can be downright painful. But not facing the problems that hold you back from having a healthy and happy life is a loss of precious time. I believe that the first step in making change to improve your life is awareness of what the problem is and how to make adjustments.

This time of year the focus is on weight loss but it can be very difficult to take the necessary steps and commit to making the change in diet and fitness. Recognizing that you eat out too much and making the change of cooking meals at home can be a drag for those who find cooking a chore. Admitting that you COULD make time to exercise 30 minutes every day and then waking up earlier to do that is not super fun if you are not a morning person. But, once the "unfamiliar" becomes more "familiar" in changes made, it seems normal and a part of your routine that you don't mind doing.

It takes alot of self-discipline and drive to make enough change to transform your body and very few can do it on their own without some type of guidance and support. Following a structured program that will teach proper nutrition for both fat loss and total health is the best way to make permanent changes in your diet. Effective exercise like heavy weight lifting and interval training usually requires professional help. Although it may seem impossible to give up processed, fattening foods,alcohol and soda, once you start to feel and look better, the more motivated you will become!

To learn about Trim Up's unique diet program, click here:

http://trimupwomen.com/detox-diet.htm

The next session starts January 11th - just in time for the new you to make positive change in the new year!

Cook Up Your New Year Resolution!

2011-12-21T11:02:00.000-08:00

   It only took 2 1/2 years but at long last our Trim Up Cookbook is finally complete and hot off the press! Many of our members were eager to get their hands on it and start trying out the wonderful selection of recipes that are "tried and true". These are women who cook on a regular basis. But I realize that a cookbook is not top reading for many women who aren't interested in spending their free time in the kitchen! Maybe they are lucky enough to have husbands or chefs who do all of the cooking. Otherwise, I am really puzzled.....what exactly do people eat who say they don't cook? I guess they go out to restaurants alot or buy pre-made or frozen dinners or just make alot of sandwiches?

    Well, I have some bad news. In order to lose weight (and keep it off) and be healthy YOU MUST EAT AND PREPARE YOUR OWN WHOLE FOOD!   It really is true. Restaurant and fast food is loaded with trans fats, sodium, MSG, unhealthy additives & fillers, low-quality meats and excess sugar. The same is true with any processed or packaged convenience foods in the grocery store. Eating some of these foods occasionally is not so bad but when a typical day is Cheerios for breakfast, Starbucks skinny latte, Subway sandwich & chips for lunch, fat-free flavored yogurt for afternoon snack, Lean Cuisine for dinner and Weight Watchers ice cream for pm snack - not so good. Even though the daily calories may be low enough for weight loss, eating processed foods will have a negative effect on your metabolism, body fat and general health.

    Here are some of the major problems associated with processed and restaurant food:

> Fried Food is Toxic
           Fried food causes the fats in the food to become trans fats which means that the high temperatures cause mutations in the molecular configuration that your body does not know what to do with. Trans fats are one of the highest causes of cancer and heart disease.  Just by avoiding fried foods (including chips) you can dramatically decrease your risk. Restaurants are in the business of making a profit which means keeping their food costs as low as possible which means low-quality ingredients including oils.
           ps Doughnuts are the worst - fried plus tons of sugar

> MSG is Everywhere
           One of the secret ingredients in KFC’s chicken coating is MSG. MSG is a flavor enhancer that works by stimulating the taste receptors in your brain to trick you into thinking that the food tastes twice as good as it really does and it makes the food addictive ("finger lickin good"!)  Starbucks adds MSG to lowfat coffee for more flavor (and to keep you coming back each morning).
           MSG is an excitotoxin that overstimulates the brain, which can cause brain cell damage and cell death (and is linked to headaches, strokes, MS, Parkinson’s Disease, Alzheimer’s, and brain tumors).

>   Aspartame
           Another Excitotoxin, aspartame (Nutrasweet) is often used by food manufacturers to enhance flavoring of low-calorie or low-fat food. The chemicals in excitotoxins stimulate the taste cells in the tongue, causing the flavor of the foods we eat to be greatly enhanced. Although these "diet" foods are consumed to improve health, they are actually putting you at higher risk for neurological disorders, water retention and weight gain.  Drinking just one diet soda a day is shown to cause health problems.

> Low Nutrients
       If you eat a diet of processed foods, the calories taken in have very little nutritional content and you will feel hungry again in no time because of the lack of nutrients that your body craves. Which leads to food cravings and weight gain. And all of the marketing claims on packaging like "Fortified" and "Enriched" with vitamins is not even close to nutrients that only whole, unprocessed foods can provide. Popping a "One a Day" will not make up for the nutritional deficit . In order to protect your body from disease and illness, a whole food diet is essential!

    Okay, so I know that for so many Americans, the thought of having to cook and give up drive-thru runs is really painful and you have to really want to make a change to be motivated. The New Year is the perfect time to start on a Eating Clean journey (Ladies, check out our Detox/pH Diet) since we are stuck indoors and have most likely packed on some holiday poundage.

    In closing, I have some exciting news! Since I have made even more of an effort to cook and eat whole foods this past year, the results are showing in my blood cholesterol levels. My total cholesterol went down from 210 to 188, LDL (bad) down from 117 to 101 and triglycerides dropped from 115 to 71 !!!!   I don't know what this says about my personal life, but that really was the most exciting news I've had in a long time!!

     Merry Christmas everyone! And I hope you see some cooking inspiration under the tree - like a slow cooker, blender or Trim Up cookbook!!!

12 Days of Fitness

2011-12-07T09:56:00.000-08:00

    Fitness is not first and foremost in everyone's minds this time of year but just because this is a busy month does not mean that exercise has to be totally ditched!  Increased calories combined with no exercise will guarantee weight gain not to mention loss of energy, stamina and protection from illness. Even for those who work fulltime jobs, it IS possible to still maintain some form of exercise with a hectic schedule - it just takes a few adjustments, some flexibility and willingness to make it happen.

   If you can't attend your regular gym sessions, make a back-up plan.  A 15 minute cardio/strength workout first thing in the morning before you start your day is do-able - even without equipment. Jumping jacks, jogging in place, pushups, lunges or squats are easy to do and require little space.  Just 15 minutes will make a huge difference in keeping your metabolism up.

   Even though being a "mindless participant" and having trainers tell you what to do is what you pay for in group exercise, a truly fit person will strive to do some type of exercise on their own when schedules conflict with normal gym visits. And finding ways to work out while traveling on business, vacationing, visiting relatives or at home with a sick child shows how committed you are to one of the most important aspects of your life.

   I love teaching Group Strength classes where we use body weight or free weights for resistance work along with full body movement to elevate heart rate. The workouts in this class are the most effective way to burn the most fat and calories while building strength, muscle and balance. While I am giving instructions on form, positioning, modifications and weight load, I always like to give details on the exercise - names for it, how it works and muscles targeted. Each of our members should learn enough about their workouts that they can walk into any gym with free weights and other equipment (like kettle bells, bands, bosu,etc) and know what to do. They should also be familiar with weight-bearing exercises like push-ups or planks to safely and effectively work out at home or anywhere with no equipment.

   In keeping with the holiday spirit, here is my "12 Days of Fitness" workout that we will be doing in our Strength classes next week. It only uses a set of heavy dumbbells (12 or 15 lb) and light weights (8 or 10 lb). It takes very little space and you can do the full workout (just like the song) or shorten it by just completing 1-12 one time each.

On the 1st Day of Fitness, my trainer gave to me

          - singing is optional :)

       (1) A Warrior Three (standing yoga pose)

   On the 2nd Day of Fitness, my trainer gave to me:

       (2) Inchworms (walk hands out to plank & then walk feet into hands)
       And a Warrior Three (alternate with other leg raised)

***continue like the 12 Days of Christmas song, adding at each verse:

       (3) Jump Squats
       (4) Push Ups
       (5) High Knees

(6) Dead Lifts w/ Reverse Fly

(7) Twisting Bicep Curls

(8) Planks with Leg Raise

(9) Tricep Kickbacks

(10) Weighted Jacks

(11) Sumo Squats w/ Shoulder Press

(12) Mountain Climbers

This should get your heart pumping and muscles fatigued - enjoy!!

Happy Holidays!!

I am Thankful

2011-11-21T10:08:00.000-08:00

   This has been the toughest year I can remember having since the mid 90's as far as emotional stress, in dealing with some family issues and husband's health concerns. I don't know why I always thought my life would get easier with age because it just seems to get more complicated!

   Without a doubt, the only way I have been able to survive this year has been to focus on maintaining and improving my healthy diet, regular exercise and the daily support at Trim Up - from my daughter (my biggest fan!), friends and members. There are times that I start my day feeling a little discouraged and down but it doesn't take long for these wonderful ladies to lift my spirits and mood. Even though most of my members do not know details of my personal struggles, they have made such a difference in helping me cope and to keep a positive outlook - just by their good energy, laughter and show of concern. There is nothing like girlfriend therapy - we love to cheer each other on, celebrating the "ups" and reach out with understanding during each other's "downs".

   Just like any other small business, it has been challenging to navigate this economy and to carve out a place for ourselves in today's fitness industry. Even though it can be stressful and a huge responsibility, the pay back is tremendous as I see the lives that are changing through our program. These women are so appreciative of my efforts to keep them fit, healthy and informed with the latest nutritional findings (that you won't get through the media). All of the positive feedback and steady growth shows me that our program is working, is very much needed and the most important job that I have ever had!

   For all of those who are also struggling with stress from health, physical or emotional issues, here is what has helped me keep from totally losing it. While it is not possible to change people or circumstances, I think that it is important to focus on things that you are able to control and that support you physically and mentally:

   1) Exercise - it will release endorphins (feel-good) hormones to ease or even prevent depression, counter the stress hormone (cortisol) that is surging and boost energy and immune system.

   2) Diet - even though your brain may be pushing you towards "comfort food", what you need more than ever is a nutritious diet - eating junky carbs and sugar will only spike cortisol, creating even more stress in your body. And if you have health issues, it is critical to counter the effects of illness and medication with an alkaline diet of fruits, veggies, water and fibrous grains.

   3) Support - it does help to talk through problems with friends or family and know that others care. I am also a big advocate of professional counseling.

   4) Positivity/Faith - surround yourself with positive, upbeat people who help you remember that it may not be perfect, but no matter what, Life is Good! Daily positive affirmations or prayer help to keep the negative thoughts out of your head.

     So this Thanksgiving my Trim Up family is included in my many blessings and joys in life. (And I can not
forget that none of this would be possible without the support and patience of my dear husband!) And I hope that TUF has been an important
part of our members' lives as well!
Debi :)

Green is Good!

2011-11-10T12:32:00.000-08:00

I have spent alot of time researching Plant protein vs Animal protein, trying to figure out a way to make our low-carb hCG diet more nutritious. A member mentioned that she has been drinking "green smoothies" and gave me a book about it to read. Perfect timing! I had not really tuned in to the health benefits of blending or juicing vegetables, particularly leafy greens. My brother had talked about his juicer recently but I figured it would be just as good to eat the whole vegetables. So here's the scoop on how Green Smoothies are the superior plant-eating option:

> Dark leafy greens like spinach, kale, bok choy and lettuces pack the most nutrients but can be
          difficult to consume several servings a day
> Veggies that are cooked or heated lose alot of their nutrients and enzymes
> Raw fruits and veggies are more nutritious but not so easy to chew thoroughly and to digest
> We need more alkaline foods like plants to balance out all of the high acidic foods we eat like dairy,
         meat, processed foods, sugar & artificial sweeteners
> Dark greens contain more chlorophyll, which is also a good nutrient

   Blending greens (in a blender or food processor) breaks down the food and enzymes, making it easier to absorb more nutrients in our stomach. Drinking at least one green smoothie a day will have a huge impact on your health, especially if you don't eat many green veggies. Balancing out your body's pH will make everything run smoother, including metabolism for weight loss. Cold viruses, flu and cancer cells can not grow in an alkaline environment.

   Although they definitely are "green", these smoothies taste really good! Blending the greens with some fruit gives them a sweetness and you can't even tell that it contains leaves! Just don't think about it! I think kids who only eat corn and carrots could get onboard this green veggie alternative (or adults who eat like kids!)

   For those who suffer from chronic indigestion, IBS or acid reflux, this is your health solution, along with reducing highly acidic foods from your diet. Heartburn is often caused by too little stomach acid which means there isn't enough stomach acid to break down enzymes to digest foods properly. Food combining is another method of easing digestion by separating foods that are conflicting in the stomach when eaten together - like protein with starches (which is why I feel so bloated and sick after a big Italian meal of pasta, meat sauce and bread).

   So many medications cause loss of stomach acid or disrupt a healthy pH balance. But doctors don't ever
mention how your diet needs to be adjusted - they just prescribe the drugs.  It is not easy to change the way you like to eat but diet and nutrtition is the KEY to controlling illness, a good digestive system, weight control and feeling good - free of aches, pains, moodiness, fatigue and medication!

   During my acid/alkaline research I was relieved to determine that whey protein is actually not as acidic as
other dairy because of the way it is processed. I sampled some brown rice protein but it was hard to swallow!  As far as my other goals to become less acidic, I do not miss cows milk and feel so much better without it, have been eating bean & veggie soups for lunch and cutting back on beef and pork.

   I said I would post my before and after pictures so here they are! I lost 9 lbs, 6" & 6% bodyfat in 4 wks

Looks like it is time to VEG out!

2011-11-02T13:53:00.000-07:00

    I just got back from another AFPA Fitness Conference and am once again so inspired and excited to share what I've learned with others. I attended more nutritional lectures this year and only a few exercise workshops because the topics and information was so interesting and important to my business and personal
health. This year the buzz was about Plant protein vs Animal protein and that debate was addressed in several lectures including "Women's Health", "Anti-Cancer Diet", "Analyzing Popular Diets", "Eat to Win" and "Healthier Eating Habits".
   The information presented are based on the latest published research and scientific fact but is not going to be available to the general population through media because it is controversial. The food industry is big business and politically connected so even scientifically-proven nutritional info that will benefit Americans'
health will not be public knowledge because it hurts corporate profits. The FDA is a very powerful and politically influenced organization - not exactly who we can count on to protect our health and well-being.
   So, the things that were eye-openers for me that I will make an effort to change in my diet are:
1) Dairy - Cow's milk (casein) is the most carcinogenic (cancer growing) animal product that humans consume. Calcium is best absorbed by eating spinach and other leafy green vegetables. There is a reason why so many people are lactose-intolerant - animal milk is not meant for human diets (especially infants and children) And the high level of growth hormones in cows that we ingest accelerates weight gain and sex hormonal imbalances.
( I am sticking with almond milk, cutting back on cheese & yogurt and switching to brown rice protein powder)
2) Animal Based Foods - Are highly acidic and fight our natural pH, causing all kinds of inflammation from joint pain to allergies as well as weakened immune system and cancer cell growth. Over 25 grams of animal protein per day is considered toxic to our bodies.
   (I am keeping animal protein servings to 4 oz at each meal, only 1x per day, and supplementing with more beans, grains and plant protein)
3) Plant Based Foods - Are alkaline, which supports our bodies healthy pH levels, and supply higher quality sources of protein that are more readily absorbed. Cancer can not thrive in an alkaline environment and alkaline foods support our immune system.
   (I am going to try to eat more like a vegan and less like a carnivore)
4) Digestion - Chewing food fully releases enzymes that help digest food and absorb more nutrients.  We should not drink with a meal to avoid "washing" down food.
          ( I am going to work on eating more slowly and chewing more like a cow!)
5) Liver - All toxins in animals end up in their liver first and then their fat cells.
     (No more chicken liver for me!)
6) Peanuts - They are actually very moldy and toxic- not a good nut to snack on. No wonder there are so many people allergic to them!
      (Sunflower Seed Butter is very good!)
7) Microwaving - Will destroy nutrients and anti-oxidants in fruits and vegetables.
   (No more frozen microwave veggies!)
8) Exercise - If you exercise with a high acidic (animal based) diet, the increased oxygen creates an environment for cancer to grow.
     (Need to remind my customers to eat their veggies!)
     So, I know this new, research-based information can be hard to "digest" and many will not want to believe it. I feel like it is my responsibility as a fitness professional/business owner to pass along the facts to my customers (and any one else who will listen!) Having had 2 forms of skin cancer myself, I certainly want to do everything I can to stay cancer-free. And I want to be as healthy, active and disease-free as possible to enjoy my life to the fullest, as I head into my "Grandmother" years. Giving up certain foods to accomplish this is definitely worth it. I just finished the homeopathic hCG detox diet and know that I CAN survive without sugar, alcohol and processed foods after eliminating them for a whole month. It just takes some time to get the cravings out of your system but motivation and willpower helps!

Save a cow - eat your vegetables!

Gimme a h ! C ! G !

2011-10-19T09:27:00.000-07:00

OK, so I thought that my diet was pretty darn good - ate lots of protein & veggies, used coconut oil, only ate out occasionally, no soda, ate every 3-4 hours and tried not to use processed foods. I did drink chardonnay - but only on the weekends. Of course I exercise alot - strength training 3-4x a week and cardio 3-4x a week. So why was I not losing the excess belly weight that kept lingering from early stages of menopause years ago? My legs were getting skinnier, my shoulders and back looked really "cut" and I was finally building a butt from weight training.....but the belly would not budge! I also wanted to have less bodyfat on my upper arms to see more muscle definition from all of my hard work.

I had been hearing alot about the hCG diet centers and knew a few women who had lost alot of weight - quickly - on their plans so I started investigating. After alot of research, I found a homeopathic hCG and modified diet plan that targets stored fat around belly, hips, thighs and upper arms and is supposed to work as well as the pharmaceutical hCG but without any risk of side effects. Knowing firsthand how extremely difficult it is for women to lose this excess fat, and how a diet like this could jumpstart our fat loss efforts, I bought a sample bottle and set out to test it myself. If I did well, this would be Trim Up's New Year Resolution miracle diet! (btw, I did offer the hCG diet to a test group at Trim Up last week so they could finish before Thanksgiving and so far they are very pleased and losing weight quickly-more on them later)

The hCG drops are all natural but supposed to reset your body's fat-burning to reach that bad "white fat" that stores up from eating sugar, carbs and processed foods, etc. The first 2 days are "loading days" in which you are required to eat everything in sight - as much fat as possible. That was surprisingly hard for me to accomplish as I felt so guilty! I did not realize until days later how important the loading is in helping to curb your hunger during the first week and hate that I missed out on a chance to eat a package of french creme horns (that I have not had in 10 years!).

After the loading days begins the low calorie phase - 2 weeks of 800 calories per day (more when exercising) that consists of whey protein shakes, lean chicken, turkey, beef or fish, green veggies, a few eggs, 2 servings of certain fruit and rice crackers. If you eat any other carbs or sugar, the diet is ruined and you may as well stop taking the hCG. I am on the last day of this phase and I am proud to say that I DID NOT CHEAT! The toughest part was getting through the first weekend without wine but by the second weekend, it was so much easier. Guess I am losing my carb cravings.

What helps to keep you going and motivated is the quick weight loss. To see the scales go down every morning makes the willpower stronger! I have lost 8 lbs and 2 inches from my waist so far and I feel amazing! I will continue for 3 more weeks by adding more calories and more food choices but still no sugar or carbs even though I am finished taking the drops.

This diet serves many purposes including 1) it is a natural detox by eliminating all processed food, soda, artificial sweeteners and alcohol, 2) it is hypoallergenic by eliminating foods that tend to cause food sensitivities like gluten & dairy, 3) it is low-glycemic by only allowing foods that will not raise blood sugar and then spike insulin (fat-storing hormone), 4) it boosts your metabolism with high protein & eating every few hours, and 5) it makes you more aware of the calorie, fat and sugar content of foods by keeping a food journal.

Here are some things that I learned these past 2 weeks while on my hCG diet:
> I realize now that I had been eating way too many calories - even though healthy choices (like nuts) > If you wait about 10 minutes after feeling hungry, it will go away if you just wanted something to eat but weren't truly hungry
> I prefer scrambled eggs with 1 whole egg and 2 egg whites - they are much fluffier!
> Drinking orange juice first thing in the morning before eating was not good for my blood sugar and insulin!
> My beloved wine was not helping my waistline.
> I feel more energetic eating this way - even on low calories.
> You will need a daily fiber supplement the first 2 weeks.
> You will not be able to go out to eat in a restaurant during these first 2 weeks
> Don't be surprised if people become uncomfortable or even irritated around you when you are passing up the fatty food, carbs and alcohol. Maybe the fact that you are committed to "eating clean" makes them feel bad about their nutritional habits or weight.....misery loves company? Or some people just don't like change....especially if you are the cook of the household.

Once I complete the remaining 3 weeks I will give total bodyfat and inches lost and also reveal my before and after photos!

Weight Training for Weight Loss

2011-09-16T11:36:00.000-07:00

Back in the day..... late 80's to mid 90's..... I was the "Cardio Queen" as owner and instructor at the first Trim Up. Fitness was all about aerobics, with a few light weights thrown in now and then.

(notice my Jumbo sweet tea in the corner - my fuel of choice back then)

Even though my eating habits were spotty - I did cook a good bit but was light on protein and high on "fat-free" aka sugary foods, and diet coke was a staple - I managed to stay trim and a size 8 for a decade. Being in my 30's, I had a great metabolism, especially with all of the aerobics and still had a youthful body.

And then I turned 40 and things started getting weird. It was a combination of Trim Up closing (less exercise) and an early menopause. The next few years started a gentle slope towards weight gain, less energy, knee pain and mental confusion with a touch of anxiety. Luckily hormone replacement therapy helped with most of my ailments but my body was still betraying me.

It wasn't until I re-opened Trim Up and started back to regular workouts (aerobics 4-5x a week plus a little weight training) that I felt good about my body again. But I still had to really watch the calories or I would notice my weight creeping back up and get that bloated feeling.

Gradually through these past 4 years, I have improved my diet to where I truly don't miss diet coke or fast food and rarely crave sugar. I also supplement with whey protein at least once a day. But the biggest difference was in the change I made in my exercise routine.

Two years ago I had a "AHA" moment at a fitness conference where I was finally convinced that the way to change your body and metabolism was heavy weights and interval training. I added Interval class format to our schedule where we use heavier wts for fewer reps along with full body movement for short bursts of high intensity. I have noticed that I am leaner, with more muscle (my daughter tells me that I am finally getting a butt!) and can eat more - even carbs - without feeling any difference in my body. And I only teach 2 lower intensity cardio classes each week; the other classes are Interval or Weight Circuit.

I also make sure that I get 2 whole body vibration workouts each week, as it keeps me exercising to my full potential without my usual neck, elbow or sciatic nerve pain. WBV also helps produce more Human Growth Hormone that stimulates muscle growth and it works those hard to reach reflex or "fast-twitch" muscles. I think that is the biggest reason for my butt lift!

Anyway, now that I am a believer, it seems that I come across more and more reports, studies and articles that explain how the old way of long duration aerobics for more fat loss is outdated. I recently had informational seminars called LIFT for LIFE to pass along the newest findings on how to exercise more effectively and to encourage women to weight train properly. Here are the highlights:

> Weight lifting stimulates fat-burning hormones that burn more fat, up to 48 hours after your workout. Cardio burns more calories initially, but WT does more for your metabolism and fat loss.

> Osteoporosis should be a real concern for women over age 50 as there is no "cure". But weight training can actually reverse the bone loss. Other weight bearing exercise like walking is not enough overload to build bone density - it needs to be high impact like jogging or jumping - but that only works the lower body.

> Building muscle mass with weight training will protect your body from injury and help recovery from illness or injury; it gives you energy and lowers risk of heart disease, diabetes and high blood pressure.

> Full body weight training in intervals is the most efficient and effective workout for weight loss - in only half the time of regular cardio.

> If you are losing weight from a diet or calorie restriction, you will also lean muscle if you are not keeping up with weight training. And you will quickly gain the weight back once calories increase, unless you build muscle to boost metabolism.

Cardio is easy enough to do on your own but most people need guidance to weight train. Getting a personal trainer, at least for awhile to help set up a weight routine, is a good idea. Or join in some group classes that use heavy enough weight to fatigue muscle groups in only 8-12 repetitions, and if it is done in an interval format with compound movements, it will be a cardio workout as well.

For more results and time better spent with exercise, resist the urge to do what you are comfortable with and have always known, and follow the experts advice!

Exercise Lifts More Than Bums!

2011-08-18T13:06:00.000-07:00

Since re-opening Trim Up 4 years ago, I've often wondered why so many of my members from the old place who I've been in contact with, don't exercise like they used to. And why so many women don't keep up with regular exercise, especially when they seem to have plenty of time once the kids have grown up. These are intelligent women who realize the importance of exercise for basic health and wellness.

Sometimes I believe it is a case of imbalanced hormones, stemming from menopause and lack of estrogen and testosterone, that causes fatigue and low motivation. I have known many women who have been prescribed antidepressants (myself included) because of their symptoms when all they needed was hormone replacement therapy.

Which leads me to why I think so many women aren't making time to take care of their health through fitness....Depression. This is becoming more common in women over age 40, especially with all of
our economical chaos and uncertainty with jobs and retirement. Women tend to be worriers anyway and many are carrying more of a financial burden in their families these days. It can be easy to get bogged down by job stress and not take time for ourselves, which can lead to depression.

At this age, a lot of women are dealing with aging parents, often taking on the role of caregiver. Some are helping with the care of grandchildren. Others are dealing with the empty nest and feeling a loss of indentity without an active role of being "Soccer Mom". Others are dealing with divorce or struggling personal relationships.

And then there is grief from the loss of a loved one or living with an ill family member or having some medical issues yourself. And lastly, there are those who suffer from recurring, hereditary depression.

It is ironic that the last thing any of these women want to do is exercise but that is exactly what they need the most! Exercise has been proven to help treat mild to moderate depression, often in place of medication.

When you exercise, your body releases chemicals called endorphins that trigger a positive feeling, similar to that of morphine. That feeling helps to produce a positive and energizing outlook on life. Regular exercise will reduce stress, ward off anxiety and feelings of depression, boost self-esteem and improve sleep.

There are few people who make it through life without some periods of at least mild depression just due to pressures of everyday stress. The best thing to do is to make regular exercise a part of your routine, to keep
up your mental as well as physical health. Group exercise is even more beneficial, because of the strong social support.

Just like diabetes, that needs to be managed with proper diet and exercise, depression is a condition that needs to be recognized and treated. One day insurance companies and employers will wise up and make fitness programs reimbursable and doctors will prescribe exercise instead of drugs!

We Can't Stop Growing!

2011-07-29T12:22:00.000-07:00

Somatopause is when your Human Growth Hormone (HGH) levels drop off dramatically after age 30, as a part of the aging process. The higher your HGH levels, the healthier and stronger you will be. In order to release more HGH, you must exercise. But only certain types of exercise are effective in stimulating the release of growth hormones.

The most effective way is through Whole Body Vibration, because the "fast twitch" muscle fibers (or reflex muscles) that respond to the sensation of "falling" 20-45x per second are the ones that activate HGH release. The production is up to 400% more during a WBV session.

Another way to produce HGH is from the build-up of lactic acid. When you feel "the burn" in your muscles during exercise, that is lactic acid, which is a by-product of anaerobic training and the lack of oxygen. In order to cool down that "burn", your body will actually release higher amounts of HGH. At TUF, we have incorporated "LA" workouts where less weight and more repetition produce more lactic acid for HGH release. So, going for the burn is a good thing!

Ways to optimize your level of HGH once released with exercise:
1) a good night's sleep
2) avoid a high fat meal prior to exercise
3) drink plenty of water
4) eat healthy carbs (veggies) and high quality protein
5) get enough vitamin D
6) do not consume sugar or fructose within 2 hours of exercise

That last one is very important and here's why. Sugar consumption will trigger release of somatostatin, a hormone that inhibits HGH. And while it is critical not to consume sugar or fructose immediately after exercise when HGH release is stimulated, it is also important not to consume more than 20 grams of fructose each day if you want to lose weight. Drinking a whey protein shake post-workout will maximize muscle repair and growth but it is best to omit the fruit or other sugars.
Here is a chart showing the fructose in fruits:

Steady state cardio like walking, treadmill, eliptical or bike don't stimulate the release of growth hormones like weight training or high intensity aerobic interval bursts. It is easy to add some 30 second intervals of high intensity with 90 second recovery, even with walking. Just pick up the pace with a fast walk and pumping arms and then go back to the regular walking pace for recovery. Try to work up to 20 minutes of this and it will be more effective than an hour steady state walk.

We do intervals in both weight training and cardio classes, to push women to feel the burn for maximum results. It is a myth that you can lose weight just by restricting calories and exercising. Long-term, successful fat loss is determined by what type of calories and what type of exercise....it is quality, not quantity. Making sure that your exercise and diet are optimizing Human Growth Hormones will help you to
look and feel younger, build more muscle, lose more bodyfat, improve strength and recovery and actually slow down or even reverse the signs of aging. We need to keep growing!

Why Whey?

2011-07-20T10:13:00.000-07:00

I can't say it enough. Whey Protein is one of the most important supplements for women, especially for women who exercise, are wanting to lose weight, are over age 40, diabetic, and those with digestive issues. I talk about it all the time at TUF and remind our members constantly, but know that very few are actually making whey protein a part of their daily diet.

So here is a breakdown of why whey is so good for our bodies and health.

AMINO ACIDS - All sources of protein contain some amino acids, needed to repair and build muscle. However, whey protein is a naturally complete protein, meaning it contains ALL of the essential amino acids and the richest source of Branched Chain Amino Acids (BCAAs).
BCAAs are metabolized directly into muscle tissue for immediate recovery after exercise (unlike other essential AAs).

LEUCINE - Part of the BCAAs, Leucine is the main AA in promoting muscle synthesis and growth. You would need to eat five eggs to get the same amount of Leucine in one (100 calorie)serving of whey protein, which has the highest concentration of this important AA.
Leucine plays a major role in preserving lean muscle mass while promoting fat loss.

GLUTAMINE - The most common AA found in muscles, over 60% of skeletal muscle is Glutamine.
Good quality whey protein contains added Glutamine. In addition to improving strength, recovery and stamina, it also increases ability to secrete Human Growth Hormone, which is our "Youth" hormone. HGH helps to metabolize body fat and support new muscle growth. Glutamine is also useful for dieters to help lose body fat while preserving lean muscle.

Glutamine is also one of the most important nutrients for intestinal health. It aids intestinal function and digestion. Those with IBS, Crohn's, ulcers, food allergies or intolerances that cause gas, bloating and stomach upset really need this AA. It also supports a healthy immune system.

WEIGHTLOSS - The body requires more energy to digest protein than other foods (thermic effect) and as a result, you burn more calories with more protein in your diet.

Whey protein contains very few carbohydrates.

Protein helps to stabilize blood glucose levels by slowing the absorption of glucose into the blood stream. This controls hunger by lowering insulin levels and making it easier for the body to burn fat.

Whey protein helps to stimulate the release of two appetite-suppressing hormones.

MUSCLE - Since we lose muscle as part of the aging process, we need to pay special attention to resistance training. When muscle tissue is broken down with strength training, if there is not enough protein in your diet to repair that muscle, you could actually lose more muscle!
Whey protein is the "fastest" protein and is absorbed immediately to those muscles for quick recovery and growth.

A serving of approx. 20 grams of whey protein immediately following a strength workout will ensure that optimal protein synthesis will occur, for more muscle repair and growth.

BONES - Protein is needed to help preserve and improve bone density. Studies show that whey protein provides greater bone (and muscle) support than casein, the primary protein found in milk.

Whey protein is easily digested and helps to support every aspect of your health as well as protecting from the risk of cancer, Type 2 diabetes and other illnesses. It will also give you more energy. Quality whey also
contains calcium, B vitamins and minerals.

For those who don't "do" breakfast, a protein smoothie made with Greek yogurt, fruit, whey and healthy fat like coconut oil is a complete and healthy meal. Getting 20 grams of protein first thing in the morning will help with appetite control, fat burning and energy the rest of the day.
Whey protein shakes also make the best mid-morning and/or afternoon snacks. Pre-made drinks and protein bars contain whey and are fine occasionally, but it is best to make your own to avoid artificial sweeteners and processed ingredients.

We recommend and sell Designer Whey and NOW Foods Whey Protein powders. These brands have a reputation for quality manufacturing and ingredients. And they use the natural sweetener Stevia.
You can find cheaper brands but there is a reason why they are cheaper! Traces of heavy metals have been found in lower quality protein, they contain artificial sweeteners and they are also harder to digest.
Plus they don't taste very good!

So you see, Whey is the Whey to Go!!

Treasure Your Bones!

2011-07-11T12:20:00.000-07:00

The biggest motivator for women who finally decide to begin exercising and join our program is weight loss. Some have always struggled with their weight but we see alot of women who have not had trouble managing their weight......until the big "M" and hormonal chaos. Some stick with it either because they begin to actually like exercise and/or because they like what exercise does for them, while others never make the commitment and eventually drop off. I always wonder if there was more I could have done to help motivate
the ones who don't last and just hope they are exercising somewhere else. People who exercise on their own are rarely successful in maintaining a proper and balanced fitness regimen.

While I love to help members lose weight and tone up, one of the biggest concerns I have for women my age and older is bone health. Osteoporosis is serious. Once you develop it, there are very few options to treat it and any that involve medications are now known to be detrimental and can actually cause more bone damage. Once we start losing estrogen after menopause (and by the way, HRT is one way to help prevent bone loss), we are at higher risk for weakened bones, especially if we haven't exercised consistently and/or have not kept up enough nutrients like calcium, vitamin D and protein in our diet.

If one of our members happens to experience a bone fracture, I always ask them if the Dr. treating them did a bone scan, if they tested their hormone levels, if they tested their Vitamin D level, if they were supplementing with Vitamin D and calcium and then I suggest that they add more weight training. I just don't think that we can count on our medical professionals to look out for our best interests and we need to know enough to ask the right questions and get the attention we need. Or find another doctor who will.

One misconception that alot of people have is that walking is a form of weight-bearing exercise that will build bone density. Walking is a fine form of mild, low impact cardio but will not treat osteoporosis or osteopenia.
We need to lift weights - heavy enough weight to flex muscles hard enough to pull on the bone they are attached to. Just like when muscles get microscopic tears in the muscle fiber when stressed during weight training, which starts the growing process, bones react in a similar way when lifting weights.

The only aerobic activity that will build bone is high impact (jumping, running and landing on both feet) which is not best for knees and joints. Plus that will only work the lower skeleton. We still need to train the upper body. Lower body resistance training that is effective are squats, deadlifts and lunges - all with added weight.

When muscles and bones respond to the stress of weight by getting those tiny tears, our body heals and repairs those tears in the 24-48 hours afterwards, making the tissue stronger and bigger. However, there is a big problem that I see all the time when women do not consume proper nutrients in order for the repair and rebuilding process to take place. Because women are notorious for not eating enough protein, even when they are told how beneficial and necessary it is. Everyone who is serious about gaining as much muscle (and bone) as possible should be supplementing with whey protein, even if they think they are eating enough protein most days. It makes a HUGE difference in results.

Drinking a whey shake within one hour after weight training will enhance the healing and growth process. There is an amino acid in whey (and other dairy, but whey is the best form) called leucine, that is the main building block in protein, and is not present in animal protein. Plus, whey has low calories.

Because heavy weight lifting (and by that I mean heavy enough weight to fatigue the working muscle in only 8-12 reps) can result in injury if not done correctly, it is not something that most people can do successfully on their own. It is easy to take a walk, ride a bike or hop on a treadmill for cardio but weight-training takes a little know-how. I always tell our members to make sure they get their resistance workouts done here at TUF if they can only attend a few times a week.

Another class that I think does the most good for the aging body is Pilates, because it focuses on the core (abs, back and glutes) and balance while stretching out the muscles for more flexibility. When a person does not have a strong core, it is very difficult to maintain proper form and stabilize during execution of weight-bearing exercise.

Women need to understand that our bones are living tissue that contain nerves and blood vessels and they need nutrients and exercise to stay healthy. No one wants to end up in a nursing home with a broken hip but even a small stress fracture can take a long time to heal and always be a constant source of discomfort.
Osteoporosis is totally preventable!!

What Weight Watchers Can Learn From Bodybuilders

2011-07-01T11:07:00.000-07:00

OK, this is probably the last guy that overweight women would ask for advice on how to transform their bodies. But in general, observing the habits, training and eating patterns of bodybuilders can work wonders
for women, especially as we age, in achieving a leaner body and lasting weightloss.

Losing weight is normally easy - just eat less and exercise, right? - but bodybuilders will tell you that FAT loss is extremely difficult. Most weightloss by women also includes muscle and bone loss. The key to any successful diet is to lose bodyfat while maintaining muscle density, which is a constant challenge for serious
bodybuilders. Here are some basic principles that are common sense in the bodybuilding community that can be used effectively by women:

Diet
   Do you ever see bodybuilders drinking Slimfast? Didn't think so.....they know that drinking products high in sugar and low in protein is a killer in a weightloss program. It hasn't been until recently that our country has embraced the "low carb, high protein" diet when it has been advocated for decades by bodybuilders.
Women should make a special effort to increase protein while dieting to maintain and increase muscle mass.
The combination of low total calories, aerobic exercise and decreased protein intake will cause the body to
literally strip muscle off the body (which is part of the fast weightloss) - a mistake no bodybuilder would make.
Protein is the key - consuming at a minimum 20% of total calories each day - to obtaining a strong, lean
body. The highest quality of protein with the lowest calories is whey protein powder. There is a reason why protein powders and shakes fill the shelves of vitamin stores....they are absolutely essential to getting the most out of your strength training program. The reason for weight gain as we age is a drop in metabolism caused mostly from loss of muscle. We lose 1-2% a year after age 50! A protein shake or smoothie after a workout should be habit along with supplementing with whey protein each day to meet the daily protein requirements. I like to blend up a smoothie or shake for a mid-morning and mid-afternoon snack. It will also help with appetite control and energy.
   "Eating Clean" is a term well known in the bodybuilding world that means you are only eating whole foods and no processed food. It may seem bland at first, until your taste buds adjust to the flavor of real food and you lose the taste for artificial flavoring and high fat and sugar additives.
   Bodybuilders also know that they can not build muscle without enough nutrients and calories in their diet.
They make sure that they keep their metabolisms humming by eating a meal or snack that includes protein, every 3-4 hours.

Exercise
    Incorporating heavy weight-training (enough weight to fatigue muscles after 8-12 reps) will NOT bulk women up, contrary to popular belief. We would need alot more testosterone and have extremely low bodyfat levels to look masculine. Weight training is the single best way to preserve muscle while dieting and will also increase metabolic rate for hours after a workout (and can raise metabolism longterm with increase in muscle mass).

Hormones
    Bodybuilders understand the importance of maintaining a proper testosterone/estrogen hormone balance.
Women of all ages struggle with the effects of hormones on our bodies from birth control pills to menopause.
It is very important to our general health and quality of life to keep a check on our hormones, especially once into peri-menopause. When prescribing hormone replacement, a doctor should not overlook testosterone.
Women do produce testosterone just like men, although its about 1/7th of the amount. Our testosterone levels gradually decline as we age or drop off rapidly after menopause and this affects our ability to build muscle, our energy level, mood, sleep, sex drive and bone loss.
    When our estrogen levels are too high compared to testosterone, it will cause weight gain, as our bodies store more fat. Burning fat becomes difficult to impossible when there is no testosterone to preserve muscle mass and mobilize fat, but plenty of estrogen to increase fat storage.

Commitment
     What impresses me the most about competitive bodybuilders is the high level of commitment they have to achieve such results. There is no slacking off when in training and they give their workouts high priority in
their lives. It also takes a tremendous amount of energy, time and willpower to eat clean, which is not possible without preparing your own food. It doesn't have to be as extreme as a bodybuilder, but it is not until we get into a mindset that we make our health a priority - no matter what - that the transformation will begin. I really hate the phrase "everything in moderation" because I see it as an excuse to not fully committing to better eating habits. Even if you don't need to lose weight, regularly indulging in bad-for-your-
health processed,high fat and high sugar foods is risky business, even if it is the "American way".

In conclusion, I see women all the time who are facing weight gain as they age and think that the answer is to do more cardio, cut calories way back, and skip meals. It will be slower weight loss in pounds when you eat properly and strength train but the "bodybuilder diet" creates change in body composition that gives lasting results along with improved overall health. Just stay with it long enough to see the positive changes and then you will be hooked!

Just when we thought it was safe to stay out of the sun....

2011-06-15T12:22:00.000-07:00

After I started becoming a "regular" at the dermatologist's office in my mid 30's, I finally wised up and got out of the tanning bed. I still did some sunbathing but with (a little)sunscreen until the year at the beach about 9 years ago when my skin said "ENOUGH!" and I suffered a horrible case of sun poisoning.

Bottled sunless lotions were my only way to not look sickly white until I discovered Mystic Tan! Now I have a Mystic booth in Trim Up and rarely miss a week of spraying - yay! After going through many skin cancer surgeries and seeing my lovely sister-in-law die of melanoma, I have been very out-spoken about the dangers of tanning, especially to teens.

And I have kept up with the latest reports on increased risks of cancer with tanning, as it is becoming more evident how harmful UV rays are to our skin and health. It still amazes me how parents can permit their kids to start the tanning bed habit when it is shown how it increases their risk of melanoma by 75%!!

But it now appears that we may be going a little overboard on avoiding the rays. I have been reading with interest several articles by Dr. Mercola, who is a well-respected physician specializing in natural medicine, concerning sun exposure. He was the first to bring awareness to the widespread vitamin D deficiency in our country and his website has many articles that detail the health problems that occur without enough vitamin D. Along these lines, he believes that the increasing trend to stay out of the sun completely and/or always use sunscreen whenever outdoors is the main cause of our insufficient vitamin D production.

Supplementing with high doses of vitamin D is easy to do and necessary for those stuck indoors most of the week but making your D from sunlight is best. His belief is to get some full sun exposure for just a short time (before your skin turns pink)whenever possible, and then cover up or get out of the sun. However, it is necessary for as much skin as possible to be exposed so it doesn't do much good if you're wearing long sleeves and long pants on your daily "D" walk. He doesn't use sunscreen himself but when it is 95 degrees out, and there is no shade to turn to, covering up is not an option for most people. Therefore, he does give warnings along with recommendations on avoiding sunburns and overexposure:

> The best way to protect your skin against sunburn and damage from
UV exposure is by consuming Omega 3 or 6 fats or supplements.

> Eating a healthy diet of whole foods with nutrients and anti-oxidants
will help fight free radicals caused by sun damage that can lead to
burns and cancer.

> Avoid sunscreens that contain harmful chemicals that will actually
cause more harm than good, especially on children, like Oxybenzone.

> Avoid spray sunscreens and inhaling the toxic fumes.

> Use sunscreens that use zinc or titanium minerals and contain
good for your skin ingredients like coconut oil, sunflower oil,
shea butter, and vit D & E.

> Use sunscreen that will block both UVA and UVB rays.

> Taking the supplement "Astaxanthin", a little-known carotenoid
(compounds in foods that give them vibrant color) that is recently
found to be a powerful antioxidant.

So, in "light" of all of this information, I have been making a few changes in my sun smartness and patting myself on the back on already
doing some things right. I will say that I have found a tremendous
difference in how long I can stay in the sun without sunscreen and not get burned since I have been taking more Omega 3s and using coconut oil.
I know that I can go without sunscreen mid-day for 1 1/2 hrs without getting burned. Beyond that, I apply a natural sunscreen to my body but have always used Colorescience mineral sunscreen for my face. It is not a good idea to ever expose the sensitive skin of your face without protection because of photoaging and minimal D absorption. I also use a moisturizer with sunscreen every morning.

On more thing that is interesting.... the more vegetables we eat with those natural carotenoids, our skin will take on a healthy coloring and glow. It is true that what you put into your body will reflect on the
outside! Oh well, its better late than never!

Now THIS will give you heartburn!

2011-03-26T16:23:00.000-07:00

Being in the health and fitness industry, I read alot of professional publications, magazines, newsletters and internet articles/emails to keep informed of up-to-date studies and research. It has only been in the last few years that I have become more focused and aware of the connection between diet/nutrition and wellness/fitness. I am realizing more and more that my generation has typically been too complacent and accepting of what is marketed as the "American" way as far as eating habits, health problems and treatment vs prevention.

I am very pleased whenever I see articles in the newspaper that promote fitness and wellness, although there have been several that have been misleading and inaccurate. Not sure how they choose their sources.
Anyway, an article last week caught my eye about the adverse effects of taking acid-reflux medications (FDA just released a warning), because my husband has been on Nexium the past year. This article pointed out the risk of depleting the body's magnesium with extended use of these drugs (over a year) which alarmingly, can not be restored with supplementation.

I know magnesium works with calcium and assumed depletion would affect bone density but a quick internet search showed in addition to bone fractures there are even more consequences: risk of panic attacks, agrophobia, heart problems plus many other health problems. This got hubby's attention.

It is very common for people to suffer from these gerd & ulcer ailments, which is typically assumed to be stress-related. Doctors are quick to prescribe the drugs to cure the symptoms but don't tell us the side effects or that even though the drugs will cure the pain, the problem is still there - damaging the lining of the esophagus because of bile/stomach acid imbalances.

And guess what?! The best way to naturally "cure" acid reflux is with DIET! It has been shown that most people got relief by changing their diet - mainly by curbing the carbs. When my husband first started having his pain, he was eating at his beloved Steak n Shake several times a week while on the road and had a stash of honey buns to satisfy his after dinner need for sweet. With increasing stress at work, he has made a big
effort - bless him! - to eat better and has kicked his fast food/sugar addiction the last 6 months.

Not aware of the dangers of taking Nexium, he has continued to take it because he has felt so good but is now weaning off of it. We have found some natural remedies like peppermint tea, chewing gum after meals (increases saliva for bile production) and ginger. The Peoples Pharmacy has a great website for alternative medicine and information.

This is just another example of how our society can address and even prevent health problems by paying more attention to diet. And it is also a nice surprise to see that the FDA is going against the drug companies to warn us of dangers with their products.
I am thinking that I may have dodged a bullet.....retirement with a husband who is afraid to leave the house!

Let's Shake Things Up!

2011-02-25T10:08:00.000-08:00

It was only 4 weeks ago that I first heard about Whole Body Vibration (WBV). I received an email from Dr. Mercola's website where he gave information on it and fully endorsed this "accelerated training". What I read was interesting but I kinda dismissed it as too "out there". However, something told me to look into it and I am so glad I did! WBV has a 50 year history of use from Russian cosmonauts and Olympians to US pro sports teams and athletes, medical rehabilitation and therapy, chiropractors and high-profile celebrities. There have been over 600 published medical reports on WBV that show the increases in body strength, bone density, human growth hormones, blood circulation and lymphatic drainage.

I knew this equipment would be ideal for the women here at Trim Up. To be able to increase muscle without stress on joints and do it in 10 minutes vs one hour is remarkable. As we age, it becomes more
difficult to build and maintain muscle mass, boost metabolism, keep weight off, especially around the waist,and fight the aging process with declining hormones. WBV will accelerate our efforts in exercise so that we can see faster and more results without having to risk injury or aggravate achy joints with longer or more intense workouts.

WBV can be found in a few gyms out in California and Florida but I had little success in finding anywhere nearby. The company I was purchasing my equipment from referred me to some of their customers in Canada who have had their machines for several years. These clubs only have the vibration machines along with other spa-type detoxifying treatments. They have regular customers who have seen amazing results with vibration training. In only a few weeks they are seeing noticeable changes in their bodies with more muscle, less fat, better sense of well-being and energy, more mobility and flexibility and smoother skin with less cellulite. I was sold!

So it has been a week since we received our machine and I have used it every other day for a strength workout lasting about 10 minutes and every day for stretching and leg massage. The first thing I noticed was that I could move my usually stiff neck more freely from side to side. My arms, legs and butt also feel tighter....and less "lumpy"! I also kept up my usual fitness routine of 3-4 cardio/strength workouts. And I have been sleeping a little better - not waking up so much....probably from the decrease in cortisol, the stress hormone. At first the vibration felt odd but each time I become more accustomed to it and now I think it feels good! Afterwards, I feel like I just had a massage!

I know this sounds too good to be true but WBV has so much documented, proven success and has been used for many years in Europe that I know eventually it will become standard fitness equipment for Americans. It can so beneficial for the inactive, older population or those with injuries who can't exercise normally. With its time-efficient 15 minute workouts, WBV can make regular exercise possible for those with overly busy schedules. And let's face it.....so many people just don't like to exercise so this is a way to get the health benefits of blood circulation, bone density, muscle mass, weight loss and lymphatic drainage with little exertion, sweat or time.

This is so exciting that Trim Up is a pioneer in this new, revolutionary method of accelerated training. I hope all of my members will try it and experience it for themselves. Some of the more adventurous ladies are ready and willing to give it a try while others are holding back, until they see what others think.
So, stayed tuned and we'll see how it all "shakes out"!

Weight Train for Weight Loss

2011-02-07T10:11:00.000-08:00

Hard to believe the Saturday before I was bouncing with energy, anxious to get outside and enjoy the 70 degree weather. Feeling like I just came out of hibernation, I went out to lunch and then took our dog for a nice long walk. Without even a sweater on. Heaven.
Fast forward to this past Saturday afternoon with its gloomy skies and
50 degrees. I was back inside, in my favorite spot next to the fireplace,
with a warm throw and reading material. I hate cold weather!
One of my favorite magazines had just arrived, Women's Health. They have
great articles and the one on weightlifting was very well written, highlighting the reasons why it is so important for women. In a nutshell:

12 Reasons women shouldn't live another day without weight training(WT):

1. You'll lose 40% more fat.
If you diet without WT, you will lose about 25% from muscle, which
may drop your scale weight but makes you more likely to gain back
the fat you lost. However, if you WT as you diet, you'll protect
your hard-earned muscle AND burn more fat.

2. Your clothes will fit better.
Between the ages of 30 and 50, you'll likely lose 10% of your body's
total muscle, and it's likely to be replaced by fat over time. One
pound of fat takes up 20% more space than one pound of muscle.

3. You'll burn more calories.
WT burns more calories during and after a workout than just cardio.
Muscles need more energy to repair the breakdown during WT which
raises metabolism for up to 2 days afterward.

4. Your diet will improve.
Exercise helps your brain stick to a diet plan, reminding you to
stay on track.

5. You'll handle stress better.
Fit people are shown to have lower levels of stress hormones than
those least fit. And under a stressful situation, blood pressure
of people with the most muscle returned to normal faster than the
levels of those with the least muscle.

6. You'll build stronger bones.
Just 16 weeks of WT can increase hip bone density and elevated
blood levels of osteocalcin (a marker of bone growth) by 19%.

7. You'll get into shape faster.
Circuit training with weights raises your heart rate 15 bpm higher
than if you ran at 60-70% of your max heart rate. This type of
workout can strengthen muscle while getting cardiovascular benefit.

8. Your heart will be healthier.
Regular total body weight workouts can lower blood pressure enough
to reduce the risk of stroke by 40% and chance of heart attack 15%.

9. You'll be more productive.
Workers are shown to be 15% more productive on days they exercised.

10. You'll live longer.
Total body strength is linked to lower risks of death from
cardiovascular disease and cancer. And scientists found that being
strong during middle age is associated with "exceptional survival",
defined as living to the age of 85 without developing a major disease.

11. You'll be happier.
Researchers found that people who did 3 weight workouts a week for
6 months significantly improved their scores on measures of anger
and overall mood.

12. You'll be even smarter.
Muscles strengthen your body AND mind by enhancing cognitive
function. Regular WT results in better short- and long-term memory,
improved verbal reasoning and a longer attention span.

Only about a fifth of females strength train 2 or more times a week. I
know how much fun Zumba classes are, and how easy it is to throw on Nikes
and walk through the neighborhood. But weight training is needed too and
as you can see is well worth the effort!

Finally - a good role MODEL!

2011-01-27T11:11:00.000-08:00

I'm not a big fan of the fashion industry with their anorexic models and
unrealistic standards that "normal" females can never live up to. And so I
was pleasantly surprised to read an article last week about Brooklyn Decker.
A resident of this area (she went to my son's high school), she has made
Union County proud! She got her start as a model, married tennis great Andy Roddick, and is now in a major motion picture - at the ripe age of 23!
Obviously she was blessed with extraordinary beauty, height and drive. But as far as her knock-out physique, she achieves that by maintaining a regular exercise regimen and a healthy lifestyle. Brooklyn says that as a young girl she was embarrassingly tall and skinny and that her mom got her started exercising. Not so much to be in shape but because she worried about her getting osteoporosis later in life. So Brooklyn began strength training at age 16 which she credits for her lean shape, once her body finally matured and developed some curves.
When she first moved to NY to model, she initially got caught up in all of crazy diets and fasts the other models were doing and actually ended up gaining weight. Luckily her family intervened and got her back to normal eating and exercise. Brooklyn now has a healthy approach to maintaining her "assets" - running 4 days a week and using free weights 3 days a week. And she eats a nutritious diet, focusing on foods that she should be eating more of rather than foods she should not eat.
Even though she is living a high profile life in NYC, she doesn't seem to be caught up in celebrity excessiveness. She loves shopping at Target,
is close to her family and is practical and level-headed.
The fact that the small-town-girl-next-door made it big by being smart,
resourceful, honest and a hard worker is a good model for all girls.

Where's the Beef???!!!

2011-01-21T08:55:00.000-08:00

We were having a discussion during class the other night about fast food and a customer commented that she was never eating a fast food hamburger again after hearing about what is in them. I knew they didn’t use high-quality beef but was not aware of how bad it really is. Here is what was revealed recently in the New York Times:

> Extra cow parts and trimmings (traditionally sold for use in pet
food)are being used to make hamburger patties in fast food chains
(McDonalds is the main one and they also named Burger King) and federal
school lunch programs.

> The processed beef is injected with ammonia to make it “safe” enough
to eat.

> Both e. coli and salmonella have been found contaminating the products
sold by Beef Products, Inc., who make this processed beef, a mashlike
substance frozen into blocks or chips and used in a majority of
hamburger sold nationwide.

> The ammonia doesn’t always kill the pathogens, which came as a shock to
the USDA, which had exempted the company from pathogen testing and
product recalls. It seems that the USDA agreed to Beef Products, Inc.’s
request that the ammonia be classified as a “processing agent” and not
an ingredient that would be listed on labels.

So apparently this process of using beef trimmings injected with ammonia in fast food beef has been a well-kept secret for years. No wonder fast food is so cheap! And what else is in processed foods that we don’t know about and our government is not protecting us from?

The next time I am tempted to grab a quick burger, I will think about opening a can of dog food, spraying it with Windex and eating it on a bun, which is essentially what we are getting with a fast food burger!

Eat Your Peas!

2011-01-14T11:51:00.000-08:00

To my regret, I allowed my kids to grow up on too much soda, too much junk food and too much holiday candy. But I think I managed to do a few things right – nutritionally. We always ate a pretty healthy breakfast first thing each morning (oatmeal, eggs, fruit,or non-sweetened cereal). And I usually cooked dinner 4-5 times a week, depending on their activities, that exposed them to a variety of vegetables and dishes. Now in their 20’s, while they have their junk food favorites, I am glad to see that my kids are pretty health-conscious and still eat many of those healthy foods I prepared for them. I have also noticed that they are trying new foods and eating things that they once “hated”.

How kids are raised in regards to food and eating habits will have a big impact and influence the way they continue to eat once they are start making their own choices and become adults. Although we all have a few foods that we don’t care for and can live without, I’ve met a lot of “picky” eaters through my nutritional counseling who have an adverse reaction to healthy foods that limits their balance of proper nutrition and successful weight control.

But nutritional scientists say that it is possible to learn to like foods you hate. Here are the 4 most common food issues and how to overcome them:

1) One in four people actually taste vegetables like broccoli and
Brussels sprouts as extremely bitter (survival instinct to protect
against eating poisonous plants)

Solution: Try masking bitterness with more pleasant tastes by
preparing the veggies with some fat, vinegar or sweetener. Or dip raw
veggies in ranch dressing. Also, do not overcook as it enhances the
sharp flavor of vegetables.

2) Childhood associations influenced you – maybe your parents didn’t
like the food or you became ill soon after eating a certain food

Solution: Wait until you are really hungry become trying a disliked
food, as your body will start to associate the foods with a positive
benefit – relieving hunger. Smell changes as we age, so the food may
not be as offensive as you remember.

3) It’s a texture thing – something about the feel or look of a food
turns you off.

Solution: Try changing the texture of the food by mixing it with other
food like in a soup or casserole.

4) No explainable reason why you don’t a food.

Solution: This trick works: try the same food 8-10 times,
incorporating it into several dishes throughout the week (in a soup,
on a sandwich, in a salad, on a pizza)

I remember when I first starting drinking low-fat milk instead of whole milk. I thought it tasted so watery and bland but now that I’m used to it, whole milk tastes too sweet and thick. And I never thought I’d get used to the “dry, cardboard” taste of whole wheat bread. Now I love the nutty, rich flavor and always choose it over a nutritionless white loaf.

Turkey bacon instead of pork……I’m not quite there yet but keep trying! :)

Weight Loss Begins in the Brain!

2011-01-06T09:37:00.000-08:00

I love this time of year, when fitness is #1 on most everyone’s TO-DO list and Health and Exercise gets the spotlight in the media. I have been following the Charlotte Observer’s series on weight-loss that has been surprisingly detailed with new research on the obesity epidemic our country is facing. North Carolina is the 10th fattest state, with more than 6 out of 10 of us obese.

For those who missed it (or could not hang with reading the full page article) here are the highlights of “Brain Betrays Body In Fight Against Fat”.

Researchers are finding that our nation’s problem with losing weight is not just from lack of will-power or self-control but are environmental, biological and genetic. They are discovering:

 Rich foods work much like heroin on the brain, making it hard to stop
     eating them.

 Depression and obesity can be so tightly linked, it’s hard to determine
     which comes first.

 As people gain weight earlier in life, they not only get chronic diseases
     sooner, they also set the course for a lifetime of weight battles.

Our food environment as evolved over millions of years from being hard to come by and requiring hunting and gathering, to abundant, cheap food that requires almost no physical effort to obtain. This change has upset the body’s natural equilibrium in being programmed to like sweet and fatty foods from ages ago when food supply was sparse, to encourage eating during the few opportunities of abundance (finding a berry bush or tree nuts). This reward system was meant for basic survival, to eat more than you’d need for that day,
to put down a layer of fat to survive months when food is scarce. But in today’s world, our hunting and gathering is limited to fast food drive-thrus and grocery store aisles!

Recent studies show that some people can actually develop extreme cravings from today’s environment of food abundance – much like the addiction from heroin or cocaine. In 2009 researchers from UNC-CH reported that they had found a gene associated with obesity in some people that was previously identified as playing a role in those with substance abuse. This link between overeating and drug addiction – two problems stemming from difficulties limiting enjoyable experiences – explains how obesity from food addiction can not be treated with just a diet-and-exercise plan.

The link between depression and obesity is only recently becoming better understood. Some of the same hormones and neurotransmitters are active in both diseases.

Most people gain their greatest amount of excess weight between the ages 18-35. Those people who diet to lose weight usually end up gaining all of it back within 5 years and 33% gain back some of the weight in the first year after a successful diet. Scientists attribute this to basic physiology – for survivalist reasons the body’s cells are programmed to sock away extra fuel to protect against times of famine. That extra fuel is stored as fat, and once the body has created a fat bank, it fights to protect it – by setting into motion a complex cascade of hormones and brain signals that trigger hunger while it also starts to conserve energy. The food cravings and slower metabolism often gets worse the longer a dieter tries to restrict calories.

To make matters worse, the body appears to store fat more efficiently after being deprived of calories – making it difficult for even the most committed dieters to maintain their hard-won weight loss.

So, as dismal as all of this sounds, it doesn’t mean that it is impossible to be lean! The bottom line is:

 Avoid gaining the weight in the first place by establishing healthy eating habits and staying away from
    rich, processed, convenience foods. People who successfully kept off weight after dieting had to work a
    little harder than those who never gained in the first place – according to researchers from the National
   Weight Control Registry.

 When losing weight, avoid quick weight-loss diets where your body will feel threatened and start
     protecting against starvation.

 To boost metabolism and conquer the body’s fat-storing tendencies, EXERCISE! A study at Brown
    University showed that the benefits of exercise outlast a diet, even when people return to unhealthy
    eating.

A New Year - A New YOU!!

2010-12-29T09:19:00.000-08:00

As 2010 is coming to a close, even though many of us are still in holiday mode with vacations, trips, house guests and food galore, it is time to look ahead to the new year and think about what we will do with 2011.

Instead of the generic “Lose Weight” or “Get Healthy” resolutions, here are 5 more specific suggestions on how to make the biggest impact on improving your health and body in 2011. These things are not hard to do but very challenging to maintain without some mental focus, commitment, time and energy.
But the payback can be life-changing!

1) Schedule Your Workouts – Find times that you can reasonably commit to exercise consistently each
   week and treat those times as appointments that are too important to miss. But also have backup plans
   when necessary. To protect your health, cardio is needed 3x per week and strength training 2x.
   For weight loss, exercise 6 days a week.

2) Take Supplements – This is by far, the best thing you can do for your health that requires the least
     amount of energy and effort. Get a pill organizer to save time and make it easier to remember. Taking
     vitamins will not only protect your body from disease and illness but give you more energy, youthfulness
     and aids weight loss. Here are the basics:

               High quality Multi-Vitamin
               Vitamin D
              Omega 3 (fish oil)
              Calcium (for menopausal women)
              Whey Protein

Also recommended:
             Pro-biotic (acidophilus is the supplement that promotes healthy bacteria in the digestive tract)
             Resveratrol (super antioxidant)
             Extra Vitamin C (to boost immune system, esp with high stress)

3) Prepare Your Own Food – Cutting back on restaurant and processed foods will cut back on calories, fat, sodium and unhealthy artificial additives. Get up a little earlier to eat a good breakfast before leaving the house and bring your lunch to work. Take time each week to grocery shop and plan meals and snacks.

4) Get enough sleep – If you don’t sleep at least 7 hours a night, your body will suffer. Besides chronic fatigue, your immune system, metabolism, weight control and susceptibility to disease is compromised.

5) See a Professional – If you have been dealing with physical or mental issue that have affected your
    quality of life and kept you from being the best you can be – then get help! If not sleeping or suffering
    from hot flashes - get your hormones checked! If having chronic joint pain – see a chiropractor! If
    emotional/relationship stress is overwhelming – see a counselor! If you need to lose weight or manage
   diabetes and need help – see a nutritionist (or ME)!

Starting a new year means a fresh start and new beginnings. Make 2011 the year that you improve your life in some way! HAPPY NEW YEAR!!

Take the Holiday Test

2010-12-16T13:06:00.000-08:00

      Thanksgiving until New Year's is without fail, the slowest time of year in the fitness industry. This is certainly understandable, with more demands on time for shopping, socializing, cooking, and attending and/or participating in holiday programs. People who are still working out as much as usual during these
months are truly commited to their fitness and will not easily have it interrupted. It is my observation that
there are several different levels of commitment to fitness, that becomes very clear from Nov - March.

           Level #1    Fully Committed All Year

                The worst thing that could happen to these women would be an injury that would prevent       them from maintaining their regular workouts. They have certain workouts that they prefer or enjoy more but are open to alternatives if necessary, to make sure they keep up their exercise - which is at least 3x a week but often up to 6x a week, with a balance of strength training, cardio and core training/flexibility.
                 If they are out of town or vacationing, they enjoy physical activities like walking, hiking, riding bikes, swimming, skiing, golf, tennis, etc. Or make use of a hotel or local gym.
                 When their life gets busier than usual with work or holidays, they may miss a few workouts but try to make adjustments to make sure they work out several times a week.   They may go to classes or gym at different times than normal or do a quick workout at home. When they don't exercise as much, they see the difference in their energy and don't feel as good. Their body misses the exercise and that is what motivates them to stick with it.  And if they have over-eaten, they burn off the extra calories with additional exercise to avoid weight gain.

     Level #2   Partially Committed to Exercise

                            Women in this category know how important exercise is for weight control and health,
and want to exercise several times a week. However, there are often many weeks during the year that their schedule is thrown off by work, family or activities that interfere with their usual workout time and they only manage to exercise once or twice a week or even skip a full week( or two or three).
                           Instead of making adjustments to interruptions in their usual fitness schedule by going to the gym at different times, attending a different class, or doing something on their own, they just  skip it. Others may be a little too "picky" about what type of exercise they will do and aren't very flexible or willing to be involved with all aspects of fitness. Some women love the soothing yoga or pilates but tend to avoid any cardio. And some cardio queens can't be convinced about the benefits of strength training. Sometimes
exercise just has to "be" in order to get the job done...which is protecting your heart, bones and wellness.

   Level #3    Forced to Exercise

                         When women are 35 and under, I think that the majority are mainly motivated to exercise
to lose or maintain weight and work on their physique. And when you exercise on a regular basis long
enough, after awhile it will become a part of your being that you do not want to do without. Older women who never exercised or stopped exercising for years, may begin to experience some health problems like obesity, heart disease, arthritis, osteoporosis or high cholesterol and blood pressure. At this point, their doctor or family may  encourage or pressure them to start exercising for healing or to prolong their life.
                        They aren't really that crazy about exercise, as it feels difficult, tiring and awkward. But they attempt it, often overdoing it with too much too soon instead of working up intensity and duration slowly and progressively.   Unfortunately, it seems that only a small percentage of this group really sticks with it
long enough to eventually become Level #2 or #1 at this age. So many give up on exercise all together or make new attempts a few times a year (especially in January). They may feel guilty not exercising but will use any excuse to why they aren't. Staying overly busy in their lives with work, family, other activites or holidays makes it seem ok to not have time for exercise.

      We have all levels of fitness here at Trim Up and we try to offer a variety of classes and programs that
will keep the #1's challenged and interested, the #2's encouraged and connected and give the #3's support and training.   I was first motivated to exercise to lose weight after my first child but it took several years before I can say that I was "hooked" and wanted to exercise. I slipped away from fitness for awhile when going through menopause's fatigue and emotional turmoil and understand how women can struggle with exercise. Hopefully by providing a facility that will encourage women to protect their health with fitness and nutrition, I'll be able to convert some of those #2's and #3's into being #1!!

My Inspiration - Tosca Reno

2010-11-15T09:50:00.000-08:00

One of the best fitness magazines I subscribe to is called "Oxygen", a Canadian publication that is packed with nutritional and fitness information along with personal stories of women

who have changed their bodies and lives through weight training and "eating clean".

The articles and columnists are very down to earth and encouraging,, especially for those new to strength training and the concept of clean eating, which is basically eliminating processed foods, sugar, white flour and replacing with whole foods high in protein and nutrients that will support the demands of exercise on the body.

My favorite columnist is Tosca Reno, who transformed her life in her early 40's by becoming fit and lean through weight training and healthy eating. She has since written several books on the subject including her latest "Your Best Body Now" that I just finished. We all love a success story and Tosca's is one that many women can relate to and think, "that could be me"! Tosca dedicated herself to being a wife and mother for many years while losing sight of her own identity. In her late 30's she was frumpy, overweight, depressed and trying to adjust to becoming a single mom to her 3 girls with her marriage ending.

She joined a gym and timidly began working out - just cardio at first, because she didn't know anything about exercise. Once she started losing weight she began training with weights (her trainer later became her husband, who is editor of Oxygen magazine) and even entered body building competitions. As she transformed her body, she gained confidence in

her own abilities and talents which turned into a successful interior design business and later as a writer and speaker.

I firmly believe in the power of being physically fit to boost our self-confidence and energy in

every other aspect of our lives. In reading her story, Tosca explains that it takes a commitment to give the time and effort necessary to obtain and maintain your healthiest body. It is not easy to stay focused on eating clean and making exercise a priority but the

payoff is like a dream come true! That feeling of confidence and pride in being fit, lean and

healthy overflows into relationships, career and quality of life in general. Feelings of insecurity, fatigue and low motivation that come from being overweight and/or not taking care of our health with proper exercise, nutrition and supplements can hold us back from

happiness and getting the most out of life.

It is easier for me to incorporate exercise into my schedule since that is my job (yay!) but I struggle with eating clean and try to find ways to stay motivated. Reading books like Tosca's and magazines like Oxygen each month help me stay positive and focused.

Being in your 50's and beyond does not have to mean a steady decline in health, vitality,

energy, sexiness and productivity. There is so much to look forward to during this stage of life, along as we stay fit and healthy enough to enjoy it all!

Tosca "before" An out-of-shape Mom in her late 30's

Tosca - now in her 50's

Take a Pill!

2010-10-20T08:54:00.000-07:00

Last Sunday, while trying to navigate the maze of dead-end isles at the Super Walmart, looking for a Brita water filter (silly me, they were right next to the
paint - of course I should have known that!) I came across an item that I have been
meaning to get for awhile now. A weekday pill holder! Got one for Greg too! At the risk of sounding like a "senior", it is a must-have for organization lovers!It is perfect for our vitamin supplements. I like keeping mine in the car to take on the way to work with my first serving of water and Greg can easily pack his for business travel.
Taking daily supplements will make a huge difference in how you feel and will provide needed protection for our heart, bones, joints, immune system and more serious medical conditions and illness. As far as measures taken for preventative care, swallowing a few pills each day is such a SIMPLE task that can be life-changing.
I understand how challenging it is for women to juggle busy households, jobs,
activities, etc to make a commitment to regular exercise. And I know that it isn't
easy to cook and eat nutritious whole foods consistently. But supplementing your
diet with essential vitamins is so DO-Able and critical, especially for post-
menopausal women.
At a minimum, here are the 4 supplements women should be taking DAILY:

Multi-vitamin with high dosage of Vitamin C, E and B's
One-a-day brands will not provide enough protection; a high quality
multi for women will support our hormones with needed B vitamins
(I like TwinLab Women's Ultra Daily, it has capsules that fully digest
and an energy blend with herbs like gingko and ginseng plus 4000% of
B12 which is like getting a shot of it. If your multi has enough doses
of C, E and B, you won't need to take them separately)

Calcium (especially after menopause)
The amount in a multi is not enough protection for bone health,
an additional supplement is also needed

Vitamin D-3
There is more evidence that both men and women who are low on vitamin D
can suffer from a host of health problems and it is very easy to be
deficient, especially in the winter when we are exposed to less sunlight.
I double my D3 in the winter to 2000 IU each day. Vitamin D is also
necessary for calcium to be absorbed in our body and will help protect
us from getting colds, osteoporosis, depression, dementia, cancer, heart
disease and stroke.

Fish Oil
The Omega-3 fatty acids found in fish have many health benefits but since
we aren't a big fish-eating society, a supplement is recommended. Fish oil
will protect against heart disease, joint and arthritis inflammation, depression
and aging cells. If you can't handle the "after-taste", try keeping your fish
oil in the freezor and take with food.

Another bonus for taking these four supplements is that they ALL will assist in
weight loss....and how easy is that? Ladies, make it a priority to stock up on
your vitamins and TAKE THEM. It's the least you can do for your health that will
have the greatest impact!

Better Late Than Never?

2010-08-20T10:54:00.000-07:00

As an aerobics insructor and the owner of Trim Up #1 while in my 30's, I had a pretty easy time managing my weight and with the exception of skin cancers, had no
health concerns. Every year I got glowing reports from my physical with weight, cholesterol, blood pressure etc. and even through a turbulant divorce was always mentally and emotionally stable. I took great pride in "never" getting sick.

Fast forward to age 42...when all hell broke loose... aka MENOPAUSE! It seemed like in just over a few months, my whole body shape changed and I no longer
had a waistline. During that year I gained over 20 pounds! Part of the problem was that I was no longer teaching aerobics and had slacked off on the intensity and amount of exercise. I tried every kind of diet but the bulge didn't budge. I felt tired, old, miserable and grumpy in wearing too-tight clothes (but determined not to buy a bigger size, although I eventually gave in).

Emotionally, I was riding a roller coaster with regular bouts of anxiety, depression and weeping. Physically, my knees and hips ached, and my cholesterol and blood sugar tests were elevated at my 43 yr old physical, which was very embarrassing. This was not ME - Miss Fit!!

Fortunately, my ob/gyn specializes in female sexuality and put me on natural hormone replacement which gave almost instant relief from hot flashes and the erratic emotions. However, I still struggled with the extra belly fat.

Although I tried to workout 3-4 times a week by walking, the eliptical and an occasional aerobics class, it wasn't until the fall of 2007 that I started seeing positive changes in my physique.... when I decided to reopen Trim Up and began working out seriously with free weights and higher intensity cardio.

Once I started teaching classes again and working out at Trim Up almost every day,
my body slowly got stronger with less joint pain. I am still on HRT but feel even
better since gradually improving my diet over the past few years. My cholesterol is back down and no blood sugar issues.

I feel like I'm back to feeling as good as I did in my 30's but I imagine it would
be a different story if I had not (1) gotten on hormone replacement and (2)opened Trim Up.

There are so many health issues that arise in our later years that can be prevented with proper diet and regular exercise in our earlier years. Even 20 extra pounds on your body, over time, can cause back or knee problems that may prohibit normal activity years later. Lack of weight-bearing exercise, estrogen and a proper
diet can lead to osteoporosis. A poor diet, extra weight, especially around the belly, and no cardio exercise means high risk for heart disease, and damage that forever changes your health and life. Type 2 diabetes and osteoarthritis are other
diseases that could be prevented with a fit lifestyle.

Many busy women juggling work and family don't make time for nutrition and fitness
until the kids are grown and/or they start seeing signs of poor health. It can be
uncomfortable and at times downright HARD, but it is never too late to start taking
better care of your body! Although some conditions can not be reversed, exercise and nutrition can make a huge difference in managing your health concerns.

So don't wait to exercise...sooner or later!

Temptations & Tests of Willpower

2010-07-29T09:10:00.000-07:00

Following routines and being in a healthy environment can really help us stick
to "clean eating" and regular exercise but getting away from your "zone" can be a
true test of willpower and resolve!

Vacations, traveling and other summer activities can make it difficult and downright impossible at times to maintain our healthy lifestyles. If you are like me,
I try to eliminate unhealthy foods from my surroundings and just don't have any junkfood at home anymore. Even though I prefer eating whole foods now and eat well most of the time, it doesn't mean that I don't have moments of weakness and cravings for sugary, fatty "goodies". Those weak moments always occur in the evening when I am extremely tired and/or had a stressful day. And if there is a drop of ice cream in the frig or leftover Halloween candy still lurking in the pantry, I will find it!

So, when my daughter moved in with us for a few weeks while between houses, along with the contents of her refrigerator, I realized that I don't have as much willpower as I thought! With the chaos and stress of her move, her animals visiting as well and disruption to our normally peaceful abode, I could not stay away from her ice cream sandwiches every night!

I did have a little more resolve a few weeks later at the family beach vacation in a house of 5 families that had cabinets stocked with chips, munchies and sweets.
Instead of giving into a junkfood feast all week, I really tried to stay away for the most part....but it wasn't easy! Greg and I did exercise almost every morning, which helped keep me more mindful of how I was eating.

This weekend Greg and I are taking a road trip to Ohio and I will be prepared with some of my regular foods like nuts, protein bars & fruit so I'm not tempted to eat crazily when we stop for meals. Eating good carbs and protein every few hours helps to keep blood sugar levels stable, which is key to fight cravings, mindless eating and fatigue.

Because it is so easy to be faced with food temptations and situations where it is hard to eat properly, I believe that the first rule of healthy eating is to clean
up your kitchen and day to day meals. Starting with a good breakfast, packing a lunch and snacks for work, and planning/preparing lean dinners at home during the week should get to be habit if done long enough. Then you can enjoy richer food and
calories for the weekend, evenings out, social events or traveling without gaining
weight or jeopardizing your health.

Happy Summer!!

Have A PLAN!!!

2010-06-18T08:57:00.000-07:00

Here is some advice that can be life-changing:

Have a Plan

You can have a plan of active for many things in life....from daily plans to broader career or personal life plans. The key is to think about what you need to
do to be successful in meeting the end result and then have a mental plan of action
to execute.

For high school and college grads, having a plan for their future career or goals to live independently is needed to chart a course and stay focused. Or their future could be many years of living with the parents, wasting time drifting along, or making bad decisions that follow with alot of regret years later.

As far as achieving goals in weight loss, fitness and health, the first thing that
needs to happen is to establish of plan of action (and then of course follow it!).
Decide what is required in order to get the end result and then take the necessary steps to make it happen. Schedule workouts like appointments that can't be broken,
take the time to have the right foods available, and eliminate the temptations or obstacles that could undermine your progress.

Part of a successful Plan is having a "WHAT IF" sub-plan. Be ready for times that
interrupt your first plan of action...like working late, social events or injury.
Your backup plan will carry you through during those trying times when the first impulse is to kick your plan to the curb and get off track.

Here is some more life-changing advice:

Learn to say NO!

It is nearly impossible to devote the time and attention needed to be healthy, eat right and exercise regularly when you are stressed out by a too-full schedule. Take you and your family's physical and mental health seriously by limiting activities and commitments that end up leading you on the "take-out track",no time for fitness and insufficient rest and sleep. Have a family meeting to map out a plan to make
nutrition and fitness a priority...it is the best thing you can do for your kids!

To quote Albert Einstein: Insanity is doing the same thing over and over again
and expecting different results.

I think it is less "craziness" and more apathy combined with getting caught up with
our "go-go-go" society.
Trim Up's SummerSTRONG nutrition and fitness program has a definite Plan of Action
that IF FOLLOWED, will guarantee results!

Liver Alert!

2010-06-10T10:44:00.000-07:00

I started taking 1 or 2 Tylenol PM each night about 15 years ago when my sleeping
troubles began and only switched to Simply Sleep (which is TyPM without the Tylenol, basically benedryl)a year ago. I vaguely recall hearing something about how taking
too much Tylenol was not good for you but never bothered to find out why or how much is too much.

After reading a story in Life Extension's Magazine, a non-profit organization that studies nutrition science and health-related topics, about acetaminophen (the pain & fever reliever drug commonly known as Tylenol)I decided it was time to learn more.

Here's the lowdown on acetaminophen:
~ it is the leading cause of acute liver damage, even in doses taken in the
recommended range
~ alcohol consumption will greatly increase the risk of liver damage due to
acetaminophen
~ malnourishment or fasting (from anorexia, flu or other illness) decreases the
liver's ability to detoxify acetaminophen which can be life-threatening
~ combining Tylenol with other over-the-counter or prescription medications that
also contain acetaminophen can cause an accidental but lethal overdose
**Vicodin, Percocet, & some cough, cold & flu meds also contain it**

The FDA has known about the overdoses and deaths caused by acetaminophin for decades but of course has been slow and cautious to react. There is now a weak warning in the fine print of the products about using with alcohol and to only use the recommended doses but doesn't really convey the serious risks of overmedication. And there is no mention of the risk of taking while fasting while there are more and more cases of liver failure and death caused from this.

This is just another example of the FDA protecting the financial interests of pharmaceutical companies instead of the well-being and health interests of Americans.
With the information and resources available to us on the internet, at least now we
can obtain the facts from unbiased scientific studies and advocates.
No more Tylenol or Simply Sleep for me, as my liver has taken enough abuse!!

Coconut Crazy!

2010-05-20T11:42:00.000-07:00

I read the most interesting book last weekend, "The Coconut Oil Miracle", that I highly recommend. I have been substituting other cooking oils for coconut oil for several months now but had not tried using it on my skin. But now that I know how powerful the oil is for skin and hair, I am replacing my moisturizers (and Retinol)with it and hope to turn back into a 30 yr old very soon!

What I learned is this:
~ commercial creams are mostly water and will soften skin only until the water
evaporates or is carried away in the bloodstream
~ most lotions contain some type of processed vegetable oil that is stripped of
all of the natural, protective antioxidants that are so important to skin care
~ coconut oil has anti-aging properties by removing dead cells on the skin, giving
a smoother, healthy glow and by strengthening the connective tissues that
supports skin, to help with wrinkles & sagging
~ coconut oil will protect the skin from germs, infection and bacteria
~ the anti-bacterial properties of coconut oil aid in healing skin conditions
~ coconut oil protects the skin against UV light and free radicals
~ applying the oil to your scalp will control dandruff and makes the best
conditioner for soft, healthy hair

Next I am going to try coconut oil soap and coconut cream concentrate for baking. The book also had some great sounding recipes with coconut oil that I can't wait to try. If you are skeptical, do the research like I have and you will see that coconut oil is the best kept secret!

The "Real Thing" is Really Bad!

2010-05-12T09:49:00.000-07:00

There are some things in our American culture that - through advertising - become a part of our lives and a symbol of happiness. Whenever I see the red Coca Cola can I think of puppies licking a cute little boy along with the tune "Have a Coke and a Smile". Cokes represent good times, bubbly refreshment, yummy taste and an energy kick. It seems like we are being unAmerican to question the integrity of the product or to turn against it (McDonald's is another example).

But as our country continues to get fatter and unhealthier, we really need to stop supporting all of the products that are bad for us, even though we grew up with them and get warm fuzzies seeing the familiar logos. These companies are well aware of the potential (and proven) health risks with their products. Yet they continue to try to fool us into thinking that there is no danger in their consumption. Diet Coke has even partnered with The Heart Truth "Healthy heart" campaign for women (which is why there are big red hearts on cans)when there is evidence that their
products can contribute to increased heart risk!

Let's go over the facts about Diet Coke:

> The active ingredient in Coke is phosphoric acid, which will dissolve a nail in
4 days. Think about what it can do to your stomach lining! It also leaches
calcium from bones for osteoporosis risk increase.

> To carry Coca Cola concentrate, trucks must use Hazardous Material placecards
reserved for highly corrosive materials

> Distributors of Coke have been using it to clean their truck engines for 20 yrs.

> The articial sweetener Aspartame in diet coke is heat unstable and breaks down
into formaldehyde and other toxins when exposed to high heat (and aren't cokes
stored in hot warehouses and trucks before getting to the store?)

> Studies have shown that exposure to aspartame can cause symptoms of MS, seizures
vision problems and many other physical health problems.

> Even if you have not felt any of the poisoning effects of aspartame, the long-
term effects are unknown. And it is believed that slow, silent damage could be
seen after one year, five years or even 30 yrs, and possibly irreversible.

> Even the FDA denied approval of aspartame for 8 years, until a newly appointed
commissioner overruled the final scientific review panel, approved aspartame,
and then proceeded to work for the initial owner of aspartame's PR firm! And
how much can we really trust the FDA???

> Use of artificial sweetener products will confuse your body into thinking that
glucose is on its way (after tasting the sweetness) but then when it doesn't
receive the sugar, will send messages to the brain that you need more sugar!
So there are more sugar cravings that lead to weight gain.

I started drinking diet coke to wean myself off of my sweet tea habit,about 15 years ago. I drank one can every morning (since I don't drink coffee) plus one or two more in the afternoon/evening. I even had diet cokes in our frig here at Trim Up
for sale! But after taking the time and effort to really improve all aspects of my diet, I eventually ditched the daily coke habit and now drink more water and green tea,sweetened with Stevia (a natural sugar substitute). I still enjoy a diet coke
occasionally but feel so much better after getting it out of my system! Yay!!

The Power of Protein

2010-04-29T09:13:00.000-07:00

"You are what you eat".....and here's why:

> every 3 months, your body produces a new skeleton
> every 6 weeks, all of the cells are replaced in your liver
> every 5 days, you have a new stomach lining
> 98% of atoms in your body are replaced within one year

In order for your body to constantly be replacing and generating new cells you need
enough protein. And if you are physically active, even more protein is needed. And if you are over age 50, you need even MORE protein!

As we get older, we have less total body protein due to a decrease in skeletal muscle and less efficient use of protein by our body. Less protein will cause impaired wound healing, loss of skin elasticity and inability to fight infection.
Sarcopenia is an age-related loss of muscle mass, strength and function that affects 30% of people over age 60. This condition can limit older adults' daily physical activities, increase risk of chronic diseases, including cardiovascular disease and type 2 diabetes, and reduce their quality of life.

Resistance training can only increase muscle mass if there is enough protein readily available to repair and rebuild muscle fibers that are broken down with exercise. The best way to have a net gain in muscle mass is to consume WHEY PROTEIN
within 30 minutes after strength training and to consume 20% of your total daily calories in protein-rich foods. It is very possible and likely that women who exercise regularly but do not consume enough protein, will actually lose muscle.

Whey protein is the best source of protein that is complete in all amino acids. Whey is better at stimulating muscle protein synthesis and muscle growth during the recovery period because its amino acide profile is almost identical to that of our skeletal muscle. Whey protein has little to no fat or carbohydrates, is low in calories and easily digested. It also contains components that help stimulate the release of two appetite-suppressing hormones for a greater impact on satiety and weight control. Whey protein helps to maintain a healthy immune system by increasing the levels of glutathione, an anti-oxidant required for a healthy immune system. And exercise may reduce glutathione levels.

I am always reminding my members about the importance of protein, especially whey, but unfortunately I don't think too many bother to follow through. I guess women still consider protein supplements a "man thing". But I am persistant!

ps The Blender Bottle is the BEST way to shake up a quick protein drink. And
for blending a smoothie I love my magic bullet!

Happiness is Hormones

2010-04-22T10:44:00.000-07:00

Having experienced menopause in my early 40's, I am now happily on natural hormone replacement therapy (HRT)and never plan on stopping. I see so many women my age struggling with weight gain, loss of sleep, anxiety, fatigue and various health issues including osteopenia (the beginning of osteoporosis)and I always ask if they
have had their hormone levels tested. There is really a need for more accurate information on the effects of menopause on our bodies and safe treatment.

Hormones regulate virtually every bodily function and are critical to our body's health. The natural hormone cycle is designed to give men and women vitality for reproduction during childbearing/rearing years and then a decline with aging. The perimenopausal and menopausal years for women are really a withering away of muscle
and bone along with loss of mental sharpness as hormone production decreases. Many women try to bravely survive this period without seeking treatment and some will seek medical help only to be put on anti-depressants. Eventually the symptoms will lessen as their bodies adapt to functioning without proper hormonal levels but when hormones are depleted, they will not return without HRT.

The benefits of natural hormones are dramatic but unnecessary fear of HRT is still
common because of studies that showed that SYNTHETIC hormones (made of urine from
pregnant horses!)caused cancer. NATURAL hormones do not cause cancer, they prevent it. Other benefits include:
> heart & vascular disease is prevented
> aging of cells is significantly slowed
> osteoporosis is prevented or even reversed
> mental and/or emotional dysfunction is prevented or reversed
> anti-depressant drugs are unnecessary or dosage lowered

I have a few aches & pains from some over-use injuries in the past and don't sleep as well as I used to which is normal for my age, but I would be a different person than I am today without HRT....probably still 25 lbs overweight with achy knees, thinning hair, low sex drive, and too tired for exercise. I certainly would not have had the motivation to re-open Trim Up! Regular exercise, a good diet and vitamin regimen helps to give me energy and good health but my hormones help me to look, think and feel young and happy!

p.s. My doctor/GYN is Alyse Kelly-Jones at Mintview Gyn, 704 377-5675. She specializes in womens sexuality which includes hormones. I get my hormone levels tested each year at my annual check-up which makes it easy and affordable.

Exiting The Comfort Zone

2010-04-16T11:15:00.000-07:00

Another Bootcamp session started this week here at Trim Up which I love leading. The participants come to class ready for anything I can dish out and really give it
their best effort. There are all levels of fitness and degrees of physical limitation due to bad knees, ankles, hips (after age 40 it seems everyone has
"something"!)but it is so rewarding to see the group's accomplishments in fitness.

The key to making positive changes in your body and wellness often involves just
getting out of your comfort zone. Your body will not change unless you make it do
something it is not used to. For example, Cardio Queens who think hours of aerobics is the best way lose fat will need to get into the weight room and learn about strength training. Waking up an hour earlier to exercise before work is sometimes the only way to fit in a workout on busy weekdays but its not easy dragging out of bed the first week or so.

Most people struggle the most with consistent clean eating. It does take a lot of effort, time and planning to have the right foods available each and every day. It is so much easier to pull out the lean cuisines at the end of a long day or eat out most meals. I tell Bootcampers if they can be very diligent with nutrition for one week, they will feel so much better that it will motivate them to want to continue good eating habits.

I heard Kelly Osborne talking about her weight loss on a talk show and I liked her response when someone asked her if she liked to exercise. She said that she hates the gym but she likes what the gym does for her body and makes her want to go. Getting out of our comfort zone isn't something that we want to do and it may feel more like the twilight zone at first but the payoff could be life-changing!

How much should we be exercising???

2010-04-08T11:45:00.000-07:00

First its 3x a week, then we hear an hour a day, and now the latest is only 20 minutes a week! It gets confusing!

Any media attention on fitness is a good thing I guess, as it gets inactive people more aware of the need for exercise. But just hearing bits and pieces from
extensive studies on the news can be misunderstood in the translation.

This is my answer on the question of how much should we be exercising: It depends.
More specifically, it depends on your fitness goals, whether its for weight loss,
health maintenance or athletic training. And it depends on what your diet is like.
It will take more exercise to burn excess calories just to maintain weight.

For women who want to be healthy but don't need to worry about their weight, moderate aerobic exercise for at least 20 minutes, 3 times a week plus resistance training at least twice a week is adequate. Adding yoga or pilates will improve
flexibility and strengthen the core.

For women who also want to reduce body fat, more intense aerobic exercise is needed, at least 4 times a week (more if calories are not restricted). Interval training where you push yourself to the high end of your aerobic training zone for a minute or two, then rest for a minute is very effective and efficient. Strength training with heavy weights is the best way to rebuild lost muscle mass as we age, to boost metabolism and burn more calories.

One mistake I think alot of women make is that the only exercise they do on a regular basis is walking around the neighborhood. A fast-paced walk to elevate the heartrate is fine for cardiovascular health but it is at a very low to moderate aerobic intensity. For weight control, higher intensity exercise with more muscles
engaged plus strength training should also be included.

The key to exercise is that some is better than none but the proper amount can make a world of difference to your health and how you look and feel!

TANNING IS NOT WORTH IT!!!

2010-03-31T08:44:00.000-07:00

I was listening to a discussion on the radio about what people would do differently if they could go back to their youth, knowing what they know now. One woman was saying how "hair products" could have changed the course of her life. I had good hair but was constantly trying to force my fair skin to be something it wasn't.....tan! There were many, many sunburns that I suffered with during my teens (I always smelled like vinegar which I don't think really helped!). Yes I am sure that those years of irresponsible outdoor sunbathing ("I always burn first" mentality) contributed to my skin problems later in life.

In my mid 20's I did become more responsible with sunscreen, especially after having a redheaded baby, and only burned a few times a season, with limited sun exposure.

In my early 30's is where the real problems started....with an indoor tanning bed. We were all convinced that it was the "safe" way to tan and although you can gradually build up a tan without burning, we were clueless to how powerful and harmful those UV rays really are. The first Trim Up had its own tanning bed and I used it pretty much year round for about 7 years. It is very addicting...feeling the warmth as you doze off for a nice 20 minute cat nap....and the body actually releases endorphins during the tanning sessions that can get you hooked.

My first basal cell skin cancer was removed in my late 30's but I continued to tan
(I'm telling you, its addicting!) however I did begin using some of the self-tanning
creams that had just come out to supplement and only tanned in the spring/summer.

My 40's were spent in and out of the dermatologist's office with probably a dozen more skin cancer surgeries and several non-surgical treatments that were not very pleasant. The cancers have been expensive to treat and have left noticeable scarring. I was fortunate that my skin cancer was treatable but there are more and more cases of melanoma being reported and at younger ages. My sister-in-law died from melanoma a few years ago which was heartbreaking. Not everyone will develop cancer from tanning but one thing is certain - tanning is risky business and at the very least will cause premature aging of skin (thankfully I had enough sense to always cover my face while tanning).

My 50's have started with regular preventative light treatments that stop abnormal cancer cells from forming and that seems to be working. I always find shade when outdoors for more than an hour, wear sunscreen EVERY DAY but have the best tan I've ever had.....thanks to Mystic Spray Tanning!

We should all be aware of the dangers of indoor tanning (it has been proven that UV tanning can cause skin cancer)but it is amazing to me that children are allowed to tan and even more amazing that parents let their kids tan! I hope that one day soon this issue will receive as much recognition as cigarette smoking for being a health risk and that kids under 18 will be protected. Responsible parents would never buy their child cigarettes and let them smoke and I don't see how UV tanning is any different.

Sunbathing and indoor UV tanning is NOT WORTH IT.....pass it on!!!

Fat to Chew On

2010-03-24T09:00:00.000-07:00

It is an on-going learning process in my journey of healthy eating, as I am always
picking up information from publications, new studies and research on nutrition. What we know as consumers about good/bad foods and products in general usually comes from media and advertising, which can sometimes be misleading.

We have all heard that saturated fat is "bad" and unsaturated fat is "good" as far as raising cholesterol and risk of heart disease. For years I have read everywhere that Canola oil is the best mono/poly-unsaturated fat to use for cooking, with Olive oil a close second. And that coconut and palm oil were big No-Nos.

However, I have recently come across some articles promoting Coconut oil as the healthiest fat and did some research. It seems that ORGANIC, UNREFINED coconut oil actually PROMOTES heart health and helps LOWER cholesterol, helps with weight loss, helps prevent osteoporosis, fights disease, supports immune system,and raises metabolism by burning more fat and providing more energy!! WHAT???!!!!

It seems that the good coconut oil got caught up in the bad press on the refined,
hydrogenated coconut oil, which like all hydrogenated oils, raise cholesterol whether they are saturated or not. Organic, unrefined coconut oil, although high in saturated fat, is made up of fatty acids that are healthy and have not been altered by the oil refining process like trans fats. Coconut oil is the most concentrated natural source of those medium chain fatty acids (MCFA) that are easily absorbed, burned and used as energy for metabolism as they are sent straight to the liver and converted into energy, just like carbohydrates.

For cooking, coconut oil is highly heat resistant and more stable than all other
vegetable and olive oils. Since it is solid at room temperature and liquid at body temperature, it is shelf stable for months, even years. It is not available in grocery stores but can be found at Earth Fare and other health food stores.

Here is the run-down on healthiest fats & oils:
BEST: Organic unrefined coconut oil, Organic extra virgin olive oil
BETTER: Butter from grass-fed cows, Unrefined coconut oil, Extra virgin olive oil
GOOD: Organic butter, Refined coconut oil, Olive oil
AVOID: Canola oil, Margarine, Soybean oil, Vegetable oils (excluding coconut oil,
palm oil, cocoa butter, olive oil,flaxseed oil), Shortening

I found some Coconut oil at the Health Store on Independence Blvd at Idlewild (formerly Home Economist) and am starting to take the recommended daily dose of 3 tablespoons. It is so easy to add it to protein smoothies. Adding coconut oil to my diet is such a simple way to get leaner and healthier - yahoo!!

If only Almond Joys were so healthy!!

Eating Clean

2010-03-11T11:29:00.000-08:00

It is a myth that a calorie is a calorie, no matter what you eat. While counting calories is important for weight control, what you eat will have a huge effect on
your metabolism, energy level, health, mood, fitness level - really everything is
related to nutrition.

Here at Trim Up, I often hear women say that they typically skip breakfast or always
eat a Lean Cuisine meal at lunch or drink wine every night or rarely cook from scratch or drink several sodas daily. They are here to get or stay fit and to lose or maintain weight. However, their diet is not supporting their fitness goals.

Basically, "Eating Clean" is the practice of eating whole, natural foods and avoiding
processed, packaged foods that contain preservatives, additives, chemicals and
hydrogenated, trans-fats.

A person that eats clean generally practices the following:

Eliminates refined sugar
Cooks healthy meals
Packs healthy meals
Makes healthy choices when dining out
Drinks a lot of water
Eats small snacks between(lighter)meals
Eliminates alcoholic beverages & sodas (or significantly limits)
Always eats breakfast

It does take discipline to change bad eating patterns, especially for people who actually become addicted to sugar, carbs and fast food. I usually suggest gradually eliminating unhealthy items and replacing with more nutritious options. Once you feel the benefits of a better diet it is easier to make it a way of life.

Combining effective exercise with the practice of eating clean will transform your
body into becoming lean and strong while feeling GREAT! Definitely worth the effort!

Variety = Results!

2010-03-04T09:11:00.000-08:00

We are creatures of habit, even more so I've noticed, as we get older. We tend to create routines that have a guaranteed outcome with no surprises. That may be ok when dining out but can be counterproductive when working out.

Performing the same activity repeatedly at the same level makes the body more efficient, which eventually results in lower caloric expenditure during the exercise.
This is also known as "adaptation syndrome" and has been shown to decrease calories
burned as much as 25%.

A way to avoid these plateaus in fitness level and fat/weight loss is with CROSS TRAINING, which is a term that refers to a fitness routine that involves several different forms of exercise. By mixing up your routine with a new form of exercise, you are surprising your body, which responds by burning more calories in an effort to "adjust" to the new movement (this is also known as "muscle confusion"). Cross training will also help prevent muscle strength imbalances that can develop and reduce the risk of injury from repetitive strain or overuse.

For Valentines Day, I made a video for Greg with 3 different exercise intervals that combined cardio and strength. (Blaire had a good time laughing at me while behind the camera!) He works out at home but had gotten into a rut of the same workout so now I can tell him what to do even while I'm away! heehee

It is great to get out and walk the neighborhood for some cardiovascular exercise but if you are not changing the route, pace or intensity, you will not get the same results after 6-8 weeks.

If you get most of your workouts on a treadmill or eliptical, it is important to vary the settings each time. Walking on an incline will engage more leg muscles for a harder workout. Doing 30 second bursts of sprinting in intervals will really shock your mucles!

As a group fitness instructor, I am always looking for ways to vary the aerobic segments in class. If we do the same low impact moves every week without adding something different, our bodies will become too conditioned and limit progress. New methods of exercise are needed in order to boost metabolism and get better results.
Or just increase the intensity by pushing yourself a little more during class.
The same is true for strength training, by keeping a variety of resistance with machines, free weights, bands, pilates and yoga.

Greg and I got bicycles for Christmas and now that I have replaced the skinny painful seat with a comfy saddle seat, I can't wait to get outside this weekend and enjoy the -hopefully- spring-type weather. My leg muscles will really be confused!!

So try doing some form of cross training for more gains in fitness, weight loss and less boredom. Variety is the spice of life!

Crock, Continued

2010-02-28T15:42:00.000-08:00

Just wanted to add a few more tips on this fascinating subject!

Cooking the crockpot dish overnight and then just reheating when ready to eat at
dinner time can solve the time-crunch problem with busy mornings and if not getting
home within 10 hours of cooking time.

After researching how safe slow cookers are to leave on while away from home, it seems that there is extremely low risk of fire, mainly because this is what these
appliances are made for. Just check for any frayed wires and if you don't have
granite countertops, place it on a pizza stone or thick baking sheet for extra
precaution.

:)

It's A Crock!

2010-02-24T09:04:00.000-08:00

Remember the avocado green crockpots from the 70's that were trotted out for holiday parties, full of gourmet cocktail weenies or meatballs? It seemed like every household had one but through the years the crockpot turned into an embarrassment...
we became too cool for them! The stigma must have been that crockpot cooking was only done by those too lazy to prepare a real meal...that any self-respecting cook would never throw all ingredients into a pot and just walk away! But times they are a-changin' and these days, those who are able to produce any type of home-cooking versus restaurant, packaged or convenience meals, especially during the work week, are now viewed as Superhuman!

And so the trusty, dusty Crockpot a.k.a. Slow-Cooker has re-emerged as the smart,
efficient and successful method of meal preparation for active lifestyles. Hopefully a growing trend, there is starting to be more awareness of nutrition and why Americans keep getting fatter - primarily, inactivity and processed foods. The
key to weight control and good health is to eat whole, nutritious foods (and that means "home-cooking") along with regular exercise. Slow-cooking gives you more time and freedom to add workouts to a busy day. The solution has always been there.... way in the back of the kitchen cabinet, behind the fondue pot...waiting patiently to earn a spot on the counter, or at least move up to the front of the shelf.... the
"CP" (I think it needs a new, hip name since re-inventing itself)!

For the young, under fifty crowd, who may not have been familiar (or interested) in such things, here's a little background. Like the Q-tip, CrockPot is actually a brand name by Rival that was so catchy and popular that its name became the term for all similar products.
A slow cooker is basically just a big electric casserole dish that cooks food with
low, steady, moist heat. The great thing about this method is that during the 8-12
hour cooking time, the flavors in the pot combine and results in tasty, juicy goodness. There is nothing like coming home after a long day to the delicious smell of dinner, ready to eat!

Using a slow-cooker improves the odds that you'll eat healthier food, because your dinner will be ready when you are so there is less temptation to opt for fattening
take-out, pizza or snacking. Other ways the crockpot method is a healthy option:

* Cooking in broth or water doesn't add fat or calories
* Very lean meats come out tender and juicy
* It is easy to combine vegetables with the protein all in one pot
* You control the sodium, sugar, fat and calories
* Vitamins and other nutrients aren't lost in the cooking process because
the food is cooked at a low temperature and the cooking liquid becomes
part of the dish rather than discarded

All it takes is some pre-planning before weekly grocery shopping to have ingredients
ready to throw in the pot. You can find easy crockpot recipes doing a search on the internet and they even have crockpot cookbooks. Some of the best dishes I've made have been with beef...adding broth or onion soup and cream of mushroom or celery soup makes a delicious gravy for beef tips or pot roast. And its the best way to prepare less-expensive cuts of beef. Also, it doesn't need to be exact measurements with ingredients, just make sure there is enough liquid to cover the meat and place potatoes and veggies on the bottom to cook thoroughly. The slow-cooker is also
wonderful for making soups and stews.

There was actually an article in the Food section of the Observer today about slow cookers, with a Pot Roast recipe. This article talks about the new fancy cookers with duo and trio pots in one base with more features. But if you don't have one and I've managed to sell you on the idea, the standard model with a low & high temperature switch and ceramic pot that can be removed for cleaning is all you need.

So get crockin'!!! And please share any favorite recipes - thanks!

A Change in Plans

2010-02-18T09:00:00.000-08:00

Doug was 65 and planned to retire in July and move to Mexico with his wife of 45 years. They had sold their house at the lake along with all of their furnishings and possessions and were only taking their clothes (and Doug's beloved recliner) in a U-Haul to Mexico. It was what they had worked, saved and dreamed of for years.
What they did not plan on was Doug having a stroke last week and dying days later.

Doug's untimely death is so sad and such a loss for his family, co-workers and many
friends and acquaintances. I can only imagine what his wife must be feeling...he was her world ever since she was 15 yrs old and now to be without him must be so lonely and scary. Her retirement years will be nothing like she had anticipated and now everything has changed so suddenly.

I always look at the obituaries in the paper each morning and wonder how people died who were "young" (funny how my idea of young has changed over the years!). People lose their life every day unexpectedly but when it happens to someone you know and know their "story", it makes you stop and think...."what if". I did not know Doug very well but he was a close friend to some friends of mine so I have heard alot of the details about his death and family, etc and it has been on my mind alot.

It is sometimes hard to understand God's plan for us. All we can do is to try to be prepared as much as possible for the unexpected, live life to its fullest by doing our best to be physically, mentally and emotionally healthy, appreciate all of the things in life that make us happy and accept the things we can not change.

My own life certainly has its challenges and is not perfect by any means but I am going to make more of an effort to keep my mind and heart full of love and gratitude for my many blessings. Because no matter what is happening with the economy, weather, jobs, bank accounts or other "problems".....LIFE is good!

ANYONE can be Fit!

2010-02-10T10:51:00.000-08:00

Maybe it's S.A.D.D. (Seasonal Depression due to lack of sunlight)that is making me more aware of those lucky people we all know who seem to be always jetting off to an exciting, warm paradise for some R&R. Or the ones who have vacation homes readily available for the last-minute weekend getaway. It is just human nature to be envious of other people who have things that we are lacking. For others it may be someone's job, height or designer wardrobe that you longingly admire.

But I got to thinking the other day that there is one aspect of life that everyone
has the ability to acquire, no matter what they look like, how much money they make or how they live. And this "thing" will improve the quality of life more than any vacation home or 401k.... it is called "good health by being physically fit".

It doesn't even matter if you can't afford a gym membership. Cardio exercise can be done by putting one foot in front of the other or jumping rope in the yard. Strength training can be done with just body weight (pushups, pullups, lunges, squats) or by lifting heavy objects (all cavemen had were rocks!) Actually this back to basics concept is now a fitness trend with high-priced bootcamps!

But really, isn't it amazing how we all have the potential to be athletic? We may not be Olympic material, but with a commitment to regular exercise can be in the Very Fit category. And even though we may not make the cover of Sports Illustrated Swimsuit edition, we do have the ability to change our body shape, be lean and toned. Of course proper nutrition plays a huge role in body composition as you can not out-train a poor diet!

I think fitness is a great boost for self-esteem, especially for those who don't feel particularly athletic or co-ordinated. There is always some type of physical activity that you can do successfully for gains in cardiovascular and muscular strength. Seeing and feeling healthy changes in your body can be empowering and have a positive effect in all other areas in your life.

Something to think about while sitting on the sofa watching the Olympics, huh?

You Could Be Another's Inspiration!

2010-02-03T10:14:00.000-08:00

Here at Trim Up, I would guess that 75% of our members are over age 40, and as young as 16 with the oldest in their 70's. I guess the main reason we don't have more younger women is lack of childcare....although our younger moms say they like having exercise as part of their "alone time".

Some of our members are relatively new to a fitness program but many of the 40+ women have been exercising for decades. Yes, we start to have "issues" with knees, backs or necks and need to be a little more conscious of certain movements that could be problematic. So modifications are the "norm" around here and always offered and encouraged. But otherwise there is not much difference in the abilities of our age groups (except for the menopausal obsession with room temperature!)

One day I was talking to a 20 yr old girl who recently joined our program. She is very thin but had not been exercising regularly for awhile. She made the comment that she liked taking classes here because when she feels like she can't keep going during aerobics, she will look at the 50-something next to her who is going strong and it pushes her to stay with it. I love it!

I bet there are other people in our lives who notice how we take care of ourselves with exercise. Making fitness a priority and part of our daily routine can make a huge impact on our families as actions speak louder than words. Stopping at the gym after work a few times a week may mean that dinner will be delayed (or in the crockpot if planning ahead)but important enough to make adjustments. So instead of feeling guilty for being away from home, think about how you are being a positive role model, good parent and/or a responsible person with high self-esteem!

Where Has All The Good Sleep Gone?

2010-01-27T10:01:00.000-08:00

As I roll over in bed for the umpteenth time, I manage to bump into my reading
lamp, with a rattle that startles me from semi to fully awake. Hoping that I did not disturb either Greg or the dog (in her bed next to ours), I reach under my side of the bed and pull out the alarm clock to see that it is 3:00am. I vaguely recall dreaming about my sister-in-law in some crazy scenerio, most likely stemming from her Facebook status earlier that day. Once again I think about getting up in time for the 7:00am bootcamp class and thankfully go right back to sleep.

Now it is 4:30am and I listen to the sounds behind our bathroom door where Greg is getting ready for work. He usually gets up later than me except for weekly business trips to Raleigh, and I can typically sleep through his early routine or quickly go back to sleep. But this morning I am thinking about that early bootcamp so just lie there in a semi-conscious state but hearing sounds of the coffee grinder, doors opening, dog scratching,etc. I don't want to leave my warm comfy cocoon but the need to pee finally motivates movement. I think, maybe a quick nap later this afternoon....but no I remember a Mammogram appointment. Ugh!!

I really cannot recall the last time I had a sound night's sleep without assistance from a pill.....think it was probably 1993. My sleep problems probably began with divorce and peri-menopause in my 30's. But here I am happily remarried and on hormone replacement therapy, and still missing the wonderful deep sleep that I enjoyed (and took for granted)for so many years. Even during marital stress, caring for 3 kids and 2 businesses, I could always sleep. Those babies could have been crying for half an hour before I realized the sounds were coming from the monitor next to my head. Unless they were kicking me (hard!) I wouldn't know that a young'un had crawled in our bed during the night. No matter how many times my sleep was interrupted with sick children or late-night teens, I could easily fall back asleep. I even slept through Hugo!!

It does not seem fair that after hours of lost sleep during child-rearing years, I now can not sleep through the night in my empty nest! I do everything right ....totally dark room (hence the clock under the bed), no tv watching in bed, no disturbing reading material or tv shows before bedtime, no heavy food at night, etc. Although I can fall asleep easily enough, if I don't take a "Simply Sleep" (tylenol pm without the tylenol) I will be waking up constantly all night long.

I know that I am not alone....lack of sleep is so common in women as we age. The night sweats are the worst but thankfully HRT does cure that condition, which improves chances for slumber. Sleep deprivation is a real health risk factor for weight gain, hypertension, diabetes and can actually double the risk of heart disease. So I will continue to take the little blue pill each night as faithfully as my estrogen, calcium, D3 and fish oil....and keep dreaming of sweet, deep sleep!

What You See Is What You Get!

2010-01-18T10:59:00.000-08:00

Have you ever heard of "Vision Boards"? They are simply a collage of pictures, words or sayings that you can put together to represent goals that you have in your life. They can be short-term - like pictures of a vacation you want to take this summer - that reminds you of what you have to look forward to during those endless work weeks. Or they can be long-term, with images of what you hope for in the future. For help with weight-loss, photos of a slimmer self or the MOB dress you want to wear at an upcoming wedding can be a daily reminder of why you shouldn't skip aerobics class when you just want to curl up in your snuggie and watch Oprah! Vision Boards can help you keep your goals in sight and make them reality!
The Vision Board that I started shows some both short and long term goals. There are some projects around our house that I'd love to see completed in the next few years like our media room and landscaping. This will take some sacrifice in our current spending habits, so hopefully a daily visual will help curb unnecessary purchases as we keep the big goals in sight. I also like to visualize what our life will be like at retirement age, when we will have more free time for the things we enjoy... like bike riding, tennis and travel. This active lifestyle will require that Greg and I stay fit and healthy along the way...as we remind ourselves that the bowls of oatmeal are really paying off! By the way, the woman sitting on the piano
is 86 yrs old! And it may take me that long to regain my long-lost piano playing skills!

It's Complicated?

2010-01-13T08:32:00.000-08:00

If you are in the mood for a great "chick-flick", especially if you are over 40, and even more so if you have been divorced - "It's Complicated" is a very entertaining romantic comedy. My husband actually liked it too...so take your man!
It was refreshing to see an older woman (Meryl Streep is 60ish)depicted as happy,
attractive, accomplished and with some sex appeal. Even though her character Jane had her share of insecurities about aging, she seemed comfortable in her own skin and had created a full and happy life for herself since divorcing. There were several funny scenes in the movie that women can relate to (like how our bodies look much better when we're lying down!)and hopefully can feel better about when we realize that it's a normal part of getting older that happens to the best of us. And, I must add, there is nothing better than being fortunate enough to "age"!!
Movies are an escape with often unrealistic, "perfect" scenerios. Although most of us will never live in a beautiful estate overlooking the Pacific, have an affair with our ex-husband (how many even want to talk to their ex?!), be a gourmet chef or
have problem-free kids, we can all learn from and be inspired by Jane. It was obvious that she took steps and action to make her life more fulfilling. She went to a counselor to deal with her personal issues, she had a network of girlfriends to talk to and share with, she used her cooking talent to open a business and enjoyed
hobbies(that vegetable garden was pure fantasy - not one weed!). Jane exercised and watched what she ate (which would really be a challenge with that bakery!). She had close relationships with her children. She laughed alot.
We may not live on the grand scale of a Hollywood movie, but the basic elements of doing the work necessary in order to live our best life are the same, no matter what the circumstances. Midlife can be a time of reinventing ourselves by using the wisdom, confidence and experience that comes naturally with age. Actually, it doesn't need to be THAT complicated!

Life after Near Death

2010-01-08T11:20:00.000-08:00

The drive home last night after closing up Trim Up at 8:00 was like any other -
not much traffic on 485 heading out towards Mint Hill and Cooper Lawrence on the radio. Normally I call my husband when I leave and chat with him on most of the
drive but I had talked with him earlier so I was not on my cell phone.
But all of a sudden I saw headlights coming towards me in my lane (I was going about 75 mph in the left lane)! I barely had time to glance over to my right to see
if I could get over to the right lane, which luckily only had one car further behind mine. And then the speeding car flew by me, continuing in the left lane without even slowing down. (I found out later that it was a drunk driver, over twice the limit, who was arrested and fortunately did not hit anyone)
With the speeds that we were both traveling, and in my little VW bug, I know that I would have never survived that head-on collision that I narrowly escaped. It seems so surreal that it even happened, as I happily tend to live a day to day predictable routine without too much out of the ordinary. But this incident has really made me reflect on what I would leave behind....what will people remember about me the most? Now that I feel "spared" and can continue living, I am wondering what I can do to give my life more meaning and have a lasting influence on those close to me.
When I re-opened Trim Up two years ago, I felt very fortunate to be able to work at a business that was so enjoyable to me. And although it has not been easy during these economic times, I know now, more than ever, that this is the avenue for me to use my experience, talents and passion to live a more purposeful life. In these past few years, I have seen how much women my age struggle with so many issues, including health and fitness. There is such a need for a support system for women to help them keep up their own wellness - both physical and mental - with all of the life changes we experience as we age.
As far as healthcare and aging, there seems to be alot more awareness, programs and support towards senior citizens but women in their 40's,50's & 60's who are still working and/or caring for elderly parents or children are really struggling with stress, busy schedules, menopause, fatigue, relationships and health issues. My mission is to provide a supportive, inspiring atmosphere where women can be encouraged to take care of themselves and improve the quality of their lives.
Debi

A New Week

2009-09-28T12:20:00.000-07:00

I really liked starting my week with the early morning workout! Especially after a weekend of indulgences (family bday party with bbq,all the fixin's, cake, real ice cream,candy corn, etc etc) plus left-overs, it felt good to start the week fresh with a hard workout. Back to protein, veggies
and healthy snacks - and my food journal of course!
To make the most of this program, be sure to get another cardio session or two in during the week. If you don't come in for a class, just work on your mile run. If you have only been walking, try a very light jog, just for a minute at a time. Incorporating the higher intensity of a
jog within the rest of your cardio will do wonders for your aerobic capacity and metabolism! You don't need to aspire to being a marathon runner.....just 20 minutes at a jogging pace each week
will make big changes in your body!
ps Make sure you have good, supportive shoes - very important for your feet,knees & back!
See you all Wednesday!

Muscle Recovery

2009-09-25T10:09:00.000-07:00

We have talked alot about Protein and the importance for a balanced diet that will help you lose weight and build muscle. I want to make sure that you all are getting a boost of protein within an hour after Bootcamp sessions. It is important to replenish nutrients within 30 mins to
an hour after exercise for maximum muscle recovery and repair. It is recommended to take in about 20 gms of protein after your workout.
Whey protein powder is absorbed into your system more quickly than other forms of protein, making it the best choice in muscle recovery. If you are not able to whip up a smoothie for breakfast when you get home, and don't like the taste of hand-mixed protein powder, there is
another option. I have just received Muscle Milk Light ready-to-drink cartons of chocolate
protein beverage that you can drink in the car, at work - anywhere! Each 8.5oz drink contains
100 calories, 15 gm protein, 5 gm carbs and no artificial sweeteners. You can get the rest of your after workout protein with breakfast food.
Individually, Muscle Milk sells for $2 ea. Try it, and if you like it, I can order a case of 24 bottles that would sell for $36 ($1.50 ea). It also comes in strawberry, vanilla, choc mint or mocha. I place orders on Thursday and receive the next day - Friday afternoon.
Get the most out of your workouts by building muscle with whey protein. You will also notice a difference in energy level, appetite control and less muscle soreness.
Here is another smoothie recipe:
Strawberry Smoothie
1 container of Greek Yogurt (or 3/4 cup)
1/2 cup frozen strawberries
1 scoop strawberry Designer Whey
6 walnut halves
few ice cubes & water to preferred consistency
Throw into a blender and mix. 250 calories 35 gm protein
Have a good weekend!

Finally - I made it!

2009-09-23T06:11:00.000-07:00

YAY! I was glad to finally join in with the rest of you guys. You ALL did so great in keeping up with the workout....it was very challenging! I was a little worried about waking up so early and how my body would function before dawn but surprisingly it felt good. And it is an energizing way to start the day.
I improvised here at Trim Up since I didn't have time to go home for a shower. The Mystic Tan booth works very well as a shower! I just used warm water instead of the tan solution. Let me know if anyone else needs our shower services!
Again, if you want to see DOUBLE the weightloss/toning, write down what you eat and keep track of calories and protein. Even you don't keep a journal, make sure to eat those good complex carbs and stay away from the sugar and white flour. If you buy only the good foods, eat breakfast, pack your lunch, prepare a high protein, low carb dinner, each every 4 hours and get
enough protein - you will get lean and feel your best!
A word about the crab quiche recipe..... I thought it was good for a Low Cal, low carb dish that was very filling but it is not exactly yummy tasting (without the butter & extra cheese). Sorry, Maura!! :)
Have a good day!

Week 2

2009-09-21T10:55:00.000-07:00

Here we are in Week 2 of Bootcamp! I'm wondering how the weekend went as far as eating
"clean"......there are always more opportunities to resist bad food and drink. I'm not sure how many of you are keeping track of your eating by writing it down - and I know it takes alot of time - but it is, without a doubt, the most effective way to make changes in your diet that will last. If you have kept a food journal, please bring it Wednesday so I can take a peek.
My husband was out of town this weekend, which made it easier for me to eat light. I stuck to
salads, smoothies, etc but didn't really have a substantial MEAL so by Sunday I was wanting something GOOD to eat! I saw a big ad in Sunday's paper for the Golden Corral....with the smorgasbord, all you can eat buffet. It looked so good (I'm sure better than it actually is!) So off we go at 5:30 last night with all of the blue-hairs but it was so crowded we didn't stay. The diet fairy must have been looking after me!
We went to HOPS instead, where I had a 9oz sirloin, baked potato, salad and one of those sweet croissants. It took my total calories over for the day, but was ok to indulge after having a
good week otherwise. HOPS doesn't have nutritional info, but I used Outback's since it is similar. It feels so much better to NOT eat badly than the short-lived pleasure when you do.
My cough is still lingering, making me a little tired and short of breath, so I am going to Plan B
and getting on the steriods to knock it out, which I should have done last week. But will be there Wednesday. I tried running some on the treadmill on Friday and I noticed that every time I increased the speed to run (from 4 mph to 5 mph), the calories burned per minute also increased, from 6 per minute to 9 per minute. I'm not a runner but I want to do this!!

Go Greek!

2009-09-17T09:22:00.000-07:00

I finally tried some Greek yogurt in place of the non-fat but sweetened with aspartame Dannon I had been using for smoothies. I did add a pack of Truvia but I think eventually I will get away from needing so much sweetness in taste. (this is a gal who used to drink big ol BoJangles sweet tea every day!) The taste was still GREAT!!
Here is why Greek yogurt is better than the rest:
Lower Carbs (only 6 compared to Dannon at 19)
More Protein (15 compared to 5)
No Artificial Sweeteners
No Other Artificial Additives
Lower in Sodium
Thick and Creamier
Greek yogurt can be found in grocery stores.
By the way, last night my husband wasn't home so instead of cooking dinner, I just had a Lean Cuisine. But was still hungry. My first reaction was to snack on popcorn but I stayed true to Bootcamp and made the smoothie. And for 200 calories,only 18 carbs, no fat and 33 grams of protein, it was SO FILLING that I immediately felt full. YAY me!
Debi :)

The Biggest Loser

2009-09-16T07:47:00.000-07:00

Anyone else watch The Biggest Loser last night? If you don't follow that show - you are missing it! The workouts they put them through makes our Bootcamp look like Camp Cupcake! And those contestants are dangerously overweight. It makes you realize that our bodies are capable of much more than we think.....yes, it doesn't feel good and its exhausting but each week will get easier. So try to run a little, even if its just for a few seconds!
I guess Blaire told you all how her heart rate monitor showed that she burned 876 calories during this morning's workout! Her average heartrate was 160, with the max at 200. That is
almost twice the calories that she usually burns in an hour cardio class!
Lauren is recovering from gall bladder surgery and may go home today. Lorraine had to get
on some antibiotics but will be back on Monday. Cindy came in for a later class today...she had
not exercised at all this past year so she is still recovering from Monday! But she will be back.
Welcome to Alexis who joined in today. She had not been in a fitness program before, but Blaire said she did really well!
Glad there was light!!! I slept much better last night so I should be good for next week.
Let me know how its going. You can now leave comments here without having to sign in.
Debi :)

Real Women Eat Quiche!

2009-09-15T11:23:00.000-07:00

Tuesday, Sept. 15

I was awake again at 5:00 this morning but it was due to a coughing fit and had to finally get some meds for this now 2 week old crud. It doesn't look good for me to attend Bootcamp
tomorrow. Even though it will make for a really long day, I really want to challenge myself
with the early class and running, to see if I can do it! So much of my exercise is in moderation
while teaching classes that I don't have the opportunity to workout just for myself.
The crab quiche actually was very good. I also realized that this is a dish that my husband can
manage for those nights I work that he is in charge of dinner. Since we can't eat until 8:00 I really like the high protein/low carb recipe and it really is filling! I say bring back the quiche!

Crustless Crab Quiche Serves 4 Calories - 270 Carbs - 5g Protein - 34g Fat - 6g
Ingredients:
6 eggs
1/2 cup heavy cream ( I used half & half)
Sea salt and freshly ground black pepper to taste
1/4 cup finely chopped onion
1/2 cup finely chopped roasted red bell pepper (didn't have any)
8 oz. cooked crab meat of your choice
1/2 cup freshly grated Parmesan cheese
Directions:1. Preheat oven to 350 degrees F. and butter a 9-inch pie plate or quiche dish. In a large mixing bowl, beat together eggs, cream, salt and pepper. Stir in onion and roasted pepper. Fold in crab meat.2. Pour mixture into prepared dish and sprinkle with cheese. Bake for 30 to 40 minutes or until egg is set and top is lightly browned. Remove from oven and let sit for 10 minutes before slicing and serving.
Have a great class tomorrow!
Debi :)

BOOTCAMP - Day 1

2009-09-14T11:01:00.000-07:00

Hello Happy Campers!

I am starting this blog to help keep Trim Up members in touch so that we can offer support,
encouragement, advice and ideas to each other. The key to a successful program is to stay
MOTIVATED and focused on the end result.
Please comment and add to this blog as much as you like.....whether you are venting your
PAIN from class, achievements in maintain your food diary, suggestions, or recipes.
Seeing how I am rarely at a loss for words.....I'll start! hehe

This morning I woke up at 5:20am. Even though my alarm doesn't go off until 6:30, I think
it was my inner guilt for not participating myself in this session. My problem with Monday is
that I work from 8am-8pm, teach 3 classes, and would not have time to go home after the 6:00
bootcamp to shower SO it is not possible.
However, I am going to follow the Bootcamp Get Lean Diet and did all of my healthy food shopping yesterday. Also made the blueberry muffins and prepared a low-carb crustless
crab quiche to cook for dinner tonight.
Blaire said class was HARD but felt good about pushing herself. That first class is the worst I
think.....so congratulations on getting there and making it through!
Lauren's mom called to let me know that Lauren is in the hospital for emergency gall bladder
surgery. She said that Lauren is so disappointed that she can't be a part of bootcamp but we
will see her at the next one I'm sure! I'll let you all know how she is doing.
I plan on attending Wednesday's class so see you all then!
Debi :)
ps My landlord said that he would turn on the back parking lot lights for us!