The Wait is Over...!

Hi again. So the website I mentioned last week is up and ready to visit. Here's the link: http://www.yourkickinthepants.com Check it out so you can get your daily motivation to exercise and have more energy, enjoy a better mood, and be more productive.

On a different note, I am doing a product review of Trader Joe's brownie mix. Some people call it No Guilt Brownies, others call it No Pudge Brownies. Whatever. They are the same thing.

I saw it the other day on a shopping trip and it intrigued me because it says it's fat free. I thought, "yuck, that can't be appetizing." I've never had fat free brownies before. But I wanted to try it out, because I've never eaten anything that wasn't yummy from Trader Joes. So into my cart went the No Guilt Pudge Brownies.

The secret ingredient that you replace the oil with is vanilla yogurt. I stirred it together and it seemed too dry, but after a couple of minutes I had a nice shiny glop of dough ready to go into the oven.

Thirty minutes later I tried the brownies. Verdict? They were REALLY REALLY GOOD. In fact, I think I may switch to these as my new favorite brownie recipe. Usually brownies feel heavy in my stomach because they are weighed down with oil. Not so with these. I felt light and like I was digesting it really easily.

So next time you are at your friendly neighborhood Trader Joes, give them a try!

To read free chapters from the book Stop Overeating Today!, visit http://www.stopovereatingtips.com

Need a Little Motivation to Exercise? Here's Your Daily Dose...

Hi friends. Every now and again I'll introduce you to another website that I find particularly useful in one of these areas: diet, exercise, overeating, and overall wellness.

My friend, Heidi Marshall, has created such a site. Its concept is to provide daily motivation for moms to exercise daily via a short blog post or a video. Heidi practices what she preaches and is a regular exerciser. But she acknowledges that sometimes she doesn't feel motivated to actually get up, get going, and start exercising. How many of you moms out there can relate to this struggle? (I do! I do!) Our schedules are hectic to say the least and sometimes we make other things a priority instead of exercising because we feel overwhelmed and short of time.

The site's official launch date is June 2nd, so stay tuned for your daily dose of motivation!

------To read free chapters from the Book Stop Overeating Today!, please visit http://www.stopovereatingtips.com

Get Over Your Excuses! Top 5 Excuses to Not Exercise.

This is written by a guest blogger, Personal Trainer Susie Lohse - Enjoy!

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So many excuses, so little time. Where do I begin? Throughout my many years as a personal trainer I feel like I have heard them all. We ALL use excuses as a psychological self defense mechanism to take the easier route. The route might include eating ice cream while watching the Biggest Loser instead of exercising yourself. I thought I would share with you my top five favorite excuses. Do any of these sound familiar?

1. Exercising just isn’t for me. This by far has to be my favorite one as I am always shocked when I hear it. Scientifically, the human body requires a certain amount of exercise to ward off those pesky things such as gaining weight, atrophying muscles, osteoporosis, high blood pressure, high cholesterol, weakened immune system, heart disease, diabetes, etc. You might as well say, exercise isn’t for me, but future hospital stays will be. If you surround yourself with people that use that same excuse you will be solidifying your excuse. Break free and join a healthy lifestyle so that you can enjoy a better life.

2. I don’t have time for exercise. When people give me this excuse I ask them later on in conversation what their favorite TV shows are. After they’ve rattled off eight must see shows I ask them how they can have time for that since they don’t have time for exercise? GOTCHA! Fact: the average American watches FOUR hours of television per day. Think about how much time you spend on Facebook, Twitter, and Google. It comes down to what you value in your life. If you don’t value your health you will use this excuse.

3. I’m too busy with my kids. Do you like being able to spend time with your kids? So much that you don’t have time to exercise? Studies have shown that lack of exercise can significantly decrease your lifespan. They have even compared the effects to being a smoker! Every parent that wants to watch their children grow old will take the time to exercise. One third of American children are now obese, an even GREATER reason for you to exercise WITH them. Take your kids for a walk, play soccer in the backyard, pop in a fun and easy workout video to do together. Become your family’s leader to a higher quality, longer, happier life.

4. I’m dealing with a life crisis. We will all go through several major life crises. I have seen many people fall off track due to a job change, divorce, death, or relocation. It all starts to snowball from there. They gain weight which affects their self image. Their health starts to fail, they begin to get sick more often and miss work more. Finally a major health issue has them in the hospital. The doctor THEN prescribes exercise. The entire circle could have been prevented by using exercise as a tool against depression. According to the Mayo Clinic, here are the reasons you need exercise even more when facing a life crisis:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)

• Reducing immune system chemicals that can worsen depression

• Increasing body temperature, which may have calming effects

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.

• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.

• Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.

• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on their own can lead to worsening symptoms.

5. I don’t know what to do. When you decided what you wanted to do for your career did you give up because you didn’t know how to? No, you went to college or another type of training to gain the knowledge needed. The same thing applies here. Most of my clients first come to me because they tried themselves but without any results. They come to me because they wanted an expert to put them in the right direction instead of wasting time or causing injuries. Lose the excuse and get educated. Next time you hear that little voice in your head telling you “no” to exercise, stop and realize the negative impact the little devil on your shoulder can be. Take control, step out of the victim role and reward yourself with a worthier and longer life.

Susie Lohse, Your Portable Personal Trainer www.trainwithsusie.com

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For more information about the book Stop Overeating Today! and to read free chapters, please visit: http://www.stopovereatingtips.com

Why Cardio Isn't Enough

This is a guest post by Becky Williamson, Personal Trainer. Exercise is one of the tips listed in my book, Stop Overeating Today! Check it out at: www.stopovereatingtips.com

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I'm usually a pretty happy, positive person. Yet, every so often, I go off on a little rant. This is one of those times. I'm a little cranky. So, as Joan Rivers would say, "Can we talk?" My pet peeve of the day? Why aren't more women over the age of 40 lifting weights? I hear time and again about how we peri- and post-menopausal women are getting all fat and frumpy. Well, here's what I think: The ones who are getting fat and frumpy are not lifting weights. I'd also bet that a good number of the heavy ones are doing some sort of low intensity exercise (like walking the dog) several times a week, feeling that they've got the "exercise" in their life covered. Wrong.

All that low level stuff is wonderful for stress reduction, quality time with friends and pets, to get your circulation going and to get your joints moving. But for fat loss or for muscle development? Nope.

So, my crankiness started today when I overheard a conversation between two fifty something women during which one woman said to the next woman: "My weight is up so I'm going to have to start walking more and start that low calorie diet again". Yeesh. She'll probably look the same come December 1st. What would I have loved to hear? How about "I'd better sign up for that cardio kick boxing class at the club in order to ramp up my workouts", or "I think I need a few sessions with a trainer to learn how to lift free weights and build a little calorie burning muscle". Ummmmm.......only in my dreams.

Here's the crux of my rant: Some boomer women still hang on to the idea that they're "too old" to do certain forms of exercise or that they'll bulk up by lifting weights. Wrong on both counts. There may be exercises that some women in their 50's or 60's aren't fit enough to do (yet), but we're not that fragile. And, we're NOT going to bulk up by lifting weights. Save for a few women with severe musculoskeletal disorders, all women can and should lift weights.

Studies show that strength training slows the aging process, boosts your mood and boosts your metabolism by laying down additional muscle over time. Heck, I'm sold on the first benefit alone. Slow down my aging process? Where do I sign up??!!!! I'm in. I believe higher intensity exercise (preferably designed into an interval training program) plus lifting weights is the secret to living a vibrant and healthy life as a 50+ woman. However, low calorie dieting and "more cardio" seems to be the manta of women over 50 who want to lose weight. My suggestion for a new mantra for the new "enlightened" boomer woman?...... "I want to be lean, toned and vibrant. Hand over the weights and give me a side order of intervals". Okay, I'll stop ranting now. I'll be back to my sunny, positive self in my next post. Promise.

Committed to your success,
Becky

http://lifesportfitnessblog.com/

It's Time to Get Moving

I had a serious eye opener last week at the gym. I thought I had been pushing myself physically enough up to that point. I was exercising a few times a week and I was in good enough shape. I wasn't eating unhealthily. But what I realized, after a kick-butt hour long class of weight training and aerobics, that up to that point, I'd hit a plateau.

I had a baby 8 months ago, my first baby. I was amazed at how much my body could change in just 9 months. And then, of course, I was surprised at how hard it was to get my body back.

So needless to say, after that incredibly challenging class at the gym, I had some perspective about what kind of activity level I needed to get my old body back. I couldn't just go for a moderately challenging walk/jog. I needed to sweat bullets and be uncomfortable in order to get back in shape. I have started looking forward to faster paced walks with intervals of running. I have worked out harder than I have in the past year. As a result, my muscles are uncomfortably sore, but I am happy to see more tone and definition. No pain, no gain, and it's totally worth it.

What does this have to do with overeating? After that day at the gym, I kicked up my activity level a big notch. And I discovered that my eating habits followed suit and I started getting more focused and more committed to making healthier eating choices.

I started eating more vegetables, and eating less carbs. I spent more time preparing healthy meals, for example cutting up celery and making a spinach salad, instead of just eating on the run.

This brings more evidence that working out, especially in a class setting or with a personal trainer, where there is more challenge and accountability, leads to better eating choices and less careless indulgence. That is what I discussed in my book, Stop Overeating Today!, in one of the 33 tips. Now I have more personal conviction to back up that strategy.