Today, Joe has given us valuable information on the dangers of excessive soda in our diets.

Every once in a while some statistics come along which really make you sit up and take notice. So it was with information, which was posted about sodas.

It is worth remembering that sodas first appeared on the scene a bit over a century ago. Humans survived for thousands of years without them. They serve no useful purpose in the body with the exception of temporarily pleasing the taste buds.

From a standing start in the late 1800’s  the consumption figures are now as follows:

• Americans  consume 50 billion liters a year. This equates to 216 liters (57 gallons) per person each year.
• Australians consume 100 liters per person each year.
• The Irish consume 126 liters per person per year.
• The Japanese are more restrained at only 21 liters a year.
• Average world consumption is 89 liters per person per year.

This is staggering. Apart from being amazing statistics it is highly relevant in the arguments over health care. Chronic diseases such as arthritis, heart disease diabetes and obesity are responsible for 75% of the spending on disease care. In turn excessive intake of calories is the main contributor to these diseases.

Sodas have high sugar content. A can of soda has on average 10 teaspoons of sugar. There is also caffeine in many of them. One estimate has put sugars from sodas as contributing 21% of the total average sugar intake for Americans.

If we think about this for a moment, it means that the average American could reduce their sugar intake by over one fifth by cutting out sodas! The figures will vary in other countries but will still be significant in many countries.

This is not about demonizing soda drinkers or manufacturers. The makers have legal businesses and a legitimate interest in promoting and selling their products. If people choose to drink sodas, that is a choice they make.

Health is often made complex. This complexity adds to the cost and makes people feel powerless to do much to alter their situation. Here is a classic example of where simple action can and will make a huge difference.

Just stop drinking soda or at least slash consumption to one can a week as a treat if you really enjoy it. This is neither difficult nor costly. It does not require whole of government action or complex programs. All that is needed is for the individual to drink water instead of soda.

The benefits to your body will be enormous. You will in one decision slash your sugar intake. This will help your heart, your liver,your kidneys and brain to name but four vital organs. As a bonus it is likely that you will also save money .It is also very likely that you will be surprised at how much better you will look and feel.

Read the full article plus more helpful information from Joe here.

What are your soda habits? Have you cut down your intake or quit soda yet? Share your thoughts below…

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When we look at photos of Michelle Obama, we can’t help but notice her long, lean and toned arms. Both the First Lady and President Obama say they work out several times a week to stay healthy and in shape. Here is a great full body workout by Sydney’s Fat Loss Expert, Daniel Munday that focuses on strong, lean and defined arms.

Warm up: 2 sets of 50 jumping jacks, 5 minutes rowing

Michelle Obama Workout Routine: (video below)
- 1 min Wall sit with arms extended
- 10 Plyometric Jumps
- 15 Push Ups
- Glute Bridge March 15 each side
- 15 Diamond Push Ups
- Side Plank 30 secs each side
- repeat circuit 4 times (beginners 3 times)

“I stand here today at the crosscurrents of that history -- knowing that my piece of the American dream is a blessing hard won by those who came before me.”
- Michelle Obama

Thanks, Daniel for the great arm workout!

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Warm up: 2 mile jog/run on 1.5-3.0% incline (beginners can modify)

Sexy Abs of Steel Workout Routine:

- Plank, bend with a twist set (15 on each side)
- ab hold/ L sit/or pike/ at least 30 seconds or to failure (advanced with rings or bar hang)
- flutter kicks 40 2 counts (beginner 20-30)
- the hundred (100 pulses)
- repeat 3 times (videos below)

How are those abs? …Post your results!

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fitness-advice-motivation/kirstie-alley/attachment/kirstie-alley-2/”>I caught a re-run of Oprah the other day featuring guest star Kirstie Alley.  Kirstie was bringing Oprah up to speed on her weight loss battle and various TV projects.  Oprah asked about a typical day of eating and Kirstie went into what she described as “monoeating.”  Apparently, this refers to eating mostly the same thing every day.

I had to laugh at the term and then admit that I”m probably one of those!  I simply just don’t mind eating consistently – it actually makes it simpler.  If I get bored I do switch it up, but it works well for me.

Enough about me, though.  Kirstie’s morning went something like this:

Breakfast: half a whole-wheat english muffin with an egg (the WHOLE egg, not just an egg white, she clarified) and fruit
Snack: Fage yogurt with flavored Stevia drops and cinnamon

Sound familiar?!  I couldn’t wait to let you know that you eat like the stars!

Curious about my typical day?  I love my monoeating!

Breakfast #1: 1 egg with toast and cottage cheese
Options #1: Oatmeal with a milk topping and 1 egg

Snack: Fage yogurt with English Toffee Stevia

Lunch #1: Salad with some sort of protein and either beans or bread or crackers
Option #2: Pastrami sandwich with lettuce, tomato, and low-fat mozzarella or cheddar

Snack: Protein shake (LFL vanilla PP, almond milk, blueberries) = YUM!
Option #2: Cottage cheese and strawberries

Dinner: Always a combination of protein, a starch, and a variety of vegetables

Thanks Laurie for sharing these great tips on creating healthy habits each day that we can stick to! Are you a monoeater or do you like to switch it up everyday? Share your thoughts with us here…

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CrossFit workouts are intense and require you to push your self to your max. This workout is done for time and you can do it as a team or in tandem with only two people. Get ready to sweat, bring the intensity and push your team mate to do the same.

Each team takes EVERY OTHER LINE (I’ve indicated T1 and T2 for teams 1 & 2) and the workout is done for time.

HEL-KEL CrossFit Workout Routine:

Lanced Armstrong doing a Kettlebell Swing

T1:  RUN 400M
T2:  21KB SWINGS
T1: 2 ROPE CLIMBS
T2: 400M RUN

T1:  21KB SWINGS
T2:  2 ROPE CLIMBS
T1:  RUN 400
T2:  30 WALL BALLS

T1:  30 BOX JUMPS
T2:  400M RUN
T1:  30 WALL BALLS
T2:  30 BOX JUMPS

T1:  ROW 500M
T2:  21 KB SWINGS
T1:  2 ROPE CLIMBS
T2:  500M ROW

T1:  21 KB SWINGS
T2:  2 ROPE CLIMBS
T1:  ROW 500M
T2:  30 WALL BALLS

T1:  30 BOX JUMPS
T2:  500M ROW
T1:  30 WALL BALLS
T2:  30 BOX JUMPS

*KB = Kettlebell swings
*ROPE CLIMBS = If you can’t do rope climbs, then do 20 pull ups (use band if needed)

Good luck and post your time and results!! Thanks Karen for a great workout!

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• Workout on the Cheap Working out can be expensive. A gym membership may cost $50 per month. A treadmill will set you back at least a few hundred dollars. Something like the Bowflex could cost thousands, plus interest on financing. Then there's the countless unopened exercise DVDs and that spontaneous ab roller purchase that......

“It’s not my fault – if only I had grown up living with both parents, I wouldn’t be the way I am.”

“If only I had more education, I would have gotten that promotion at work.”

“I don’t have good genes – so there’s nothing I can do about my weight.”

Sound like excuses? All of us at one time or another make similar comments, usually to justify a situation or a place we are in our lives. To say that you can always control situations is certainly not true, but you alone are responsible for your thoughts, emotions, and actions in regards to that situation.

Don’t allow a label to define who you are

The truth is – you are not a victim. You have full ownership of your life, and it is up to you to make the most of it. Take your health for example. You own full rights to your body – you can choose what you eat, how much or little you exercise, and even how much risk you subject yourself to.

Your parents may have raised you on Twinkies and potato chips, but you can change those bad habits by making appropriate lifestyle choices today. You may have been labeled with a particular ailment or disorder. The diagnosis may be true, but try not to use that particular “label” as a crutch to excuse or justify your behavior or lifestyle choices.

Emotions must be managed

The same holds true for spiritual and emotional matters. You can choose to be happy regardless of a comment someone makes in passing or whether your friends remember your birthday or not. If you choose to be sad, that’s fine, but don’t blame others for your emotions.

Feelings need to be managed, and although emotions are part of life, it’s your decision as to how you translate those emotions into actions. You are not entitled to blame others. No one can make you feel or react in a certain way. By accepting your emotions as part of who you are, you are empowered to control those emotions and actions.

Perfect timing is generally a myth

You often hear people use the term “perfect timing.” Maybe they’ll say they’ll stop smoking when their stress level goes down, or will exercise when it’s cooler/warmer outside. These are all examples of people waiting for just the right day and time when their “cosmos” align. The truth is, if you’re waiting for “perfect timing” to make important changes in your life, whether it be a relationship, a job move, a good time to stop smoking or start exercising, you’ll wait forever.

There will never be the perfect moment as making choices always involve risk. If you want to change your life – stop waiting for perfection and act now.

You have more freedom than you realize.

Where you are in life is based on decisions you made in the past, and where you will be in the future is determined by what you change today. What are you waiting for? If you’ve been thinking of getting fit or even moving to another level in your fitness routine, there’s no time like today.

Take responsibility and go – it’s your life, so own it!

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- Complete each exercise for 20 seconds
- Use full range of motion and focus on being explosive
- After completing one exercise, transition IMMEDIATELY to the next exercise without resting

Advanced Body Weight Workout Routine:
- One circuit is as follows;
- Ski Jumps
- Spiderman Push-ups
- Hip Thrusts (to the side)
- Bench Dips (1 foot elevated)
- Split Squat Jumps (or jumping lunges)
- Alligator push-ups

- After completing entire circuit, rest 1-3 minutes (depending on fitness level)
- Repeat 1 to 4 times for a quick and effective metabolism-boosting workout that can be done anywhere
- Use this body weight workout no more than twice weekly and focus on decreasing rest time and/or increasing sets as the weeks progress

Thanks for the great workout Brad! How did you do? Share your body weight workout experience below..! To chat with Brad, you can follow him on Twitter or Facebook.

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Weight loss and exercise; 9 Strategies for a Fit & Healthy You

Yes, you can achieve your fitness goals. In the beginning, it might not be easy. You might hate it, and you may feel like quitting – but here are some strategies from those that have been successful to help keep you motivated! Remember losing weight and achieving a healthy lifestyle will take time – you did not gain weight overnight and unfortunately, you are not going to lose it overnight!

1. Log what you eat.  Studies have shown time & time again that you are much more aware of what you eat, why you are eating and how much you are eating when you are keeping a log. Be sure to be as specific as you can with your food log. Don’t have time or hate keeping a log – take a picture of each meal and snack with your cell phone and keep a picture log!

2. Take a before picture.  Front and side view if possible. Tuck it away or keep it out for motivation. If you stick to your workout routines you will be amazed at the difference you’ll see in no time at all!

3. Do as many base line statistics and measurements as possible.  Logging is a great way to see your progression and to chart your success! Think about it as the starting point of data, nothing to be embarrassed about it, it is what it is and it is going to improve! Good things to log include; weight, body fat, BMI, body measurements, how many push ups and crunches you can do in 1 minute, how long it takes to walk/run 1 mile.

4. Incorporate Strength Training and Cardio into your fitness routine.  Muscle is important in weight loss – 1 pound of muscle burns approximately 50 additional calories per day.

5. Get on the scale only once per week.  Pick a pair of jeans or pants that are too small (no more than 1 size too small) as ‘goal’ jeans.

Your body weight can fluctuate as much as 5 to 8 pounds – that is why weighing in once per week keeps you on track and motivated. It is important to remember that when you begin a strength training program you will be building muscle mass – 1 pound of muscle takes up a lot less room than 1 pound of fat. That is the reason I encourage everyone to pick a pair of jeans that they want to fit into again.

Even though your body is getting smaller and the jeans are fitting better – the scale may not be moving as fast as you would like.

6. Schedule your exercise in your day planner.  Make it non negotiable just like an important meeting or event!

7. Tell your friends about your fitness goals. Ask for their support – you may be amazed at the help you get! It is also a great idea to have an exercise buddy, just make sure you focus on the exercise part and not just the socialization!

8. Start slow, no pain – no gain is simply not true. The first couple months are the most difficult; studies have shown that if you stick with a new behavior like healthy eating and exercise – it can take 6 month to a year to become a habit!

9. Remember – it’s OK to slip up.  We all have slip ups – it is what you do afterwards that is important! If you didn’t exercise for while or ate an entire box of chips or cookies or carton of ice cream – FORGET about it, move on and get back on track!

Remember YOU can do it! Let me know which strategy worked the best for you!

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This workout is best done outside on the track, but a treadmill can also be used.

Warm up: 400 meters jog (1 lap around the track), 20 push ups, 20 mountain climbers, 20 triceps dips (if outside use the curb)

Partner Workout Routine:

- 400 meters run/sprint; 200 jog and 200 sprint (half track jog, half track sprint)
- 25 push ups after each 400 meters
- then 400 meters; lunge straight way and jog curbs
- repeat the sets
- Do this workout together with your partner; run, jog and sprint, then complete the push ups and lunges together.
- Do as many rounds as quickly as possible in 25 minutes.

Encourage and motivate your partner to keep moving! How many rounds did you do? Post your score below…

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Many of my clients have young children in their lives, whether it be their own little ones or their dear grandchildren.  Since most of our consult time is spent talking about the client rather than the kids, I’d like to take this opportunity to touch on childhood nutrition.

With childhood obesity (and a whole host of other weight-related illnesses) on the rise, it’s more important now than ever to start our kids on the right foot.

The biggest factor plaguing kids today is sugar.

The hard truth is, kids don’t even know it exists until it’s introduced to them.  So, who’s the real culprit?  That’s right.  It starts with us – the parents and caregivers.

Out of all the things I despise the most in the nutrition world, it really is sugar.  Many people don’t realize that it truly is like a drug.  It can be destructive and addicting, a scientific fact.

Sugar’s effects are especially apparent in kids because their bodies are so little.  A serving of any sugary food (ice cream, chocolate, etc.)  is plenty of sugar for the adult body to handle.  This same serving is simple overwhelming to a child’s system.

This being said, I must admit that I’m often just as guilty as the next parent.  Whenever I see little baskets of free candy, I can’t help but think, “Oh, Riley would love that!”.  Then I have to remind myself of my profession and my commitment to raising Riley in the healthiest way possible.  I think the underlying issue is that we want to make our kids happy and see their faces light up.  Candy, treats, and all things yummy will surely do that.  But at what cost?

I’ll share a few things that have helped me in my 2 3/4 years of experience:

1. Don’t start out with sugar.  Remember, it has to be introduced before it can be liked.  The biggest culprits are yogurt, cereal, and juice.

• Yogurt in our house is plain, not the fruit  or even the vanilla variety.  If it’s too tart, add a small amount of honey (after 2 years of age).
• Be a cereal sleuth.  For every 12 grams of sugar per serving, picture your child swallowing a tablespoon of pure sugar.   Frightening!  Try Cheerios, Kashi, Shredded Wheat, and Puffins.
• Don’t even start with juice as a main beverage.  Stick with milk and water and think of juice as a treat.  If you must use it, make it 50% juice and 50% water.

2. Bribe!  When I was last at Subway, I saw a mom waving a Snickerdoodle cookie in front of her toddler’s face.  “Doesn’t this smell good?  This is what you get when you eat your sandwich.”  Hmmm…….well, that’s great if he eats the sandwich, but then you’re going to douse it in sugar?!  My bribe was a few Baked Lays for every bite of tomato, cucumber, or bell pepper (I asked for his veggies on the side).  The point should be to bribe with their favorite foods rather sugar-laden ones.  For dessert a post-dinner treat can be as simple as warmed applesauce topped with cinnamon sprinkles.  Act excited and they will, too!

3. Use toddler-friendly phrases.  Red bell peppers and carrots can be called “eating your reds and oranges.”  Broccoli can be called “trees” and we refer to cauliflower as “cauli.”

4. Plant a garden together and enlist your child(ren) in helping prepare dinner or snacks.  I can’t tell you how many green tomatoes Riley ate last season!

5. Use dips.  Kids LOVE to dip!  Try baby carrots/sliced bell peppers and hummus for a blast of vitamins A and C.

Thanks Laurie for the great advice! What are some of your personal success stories and strategies you use with your kids? Share them below….

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