BAD WEATHER = MORE EXCUSES....

Excuses:

1.  I can't exercise today, school is closed and my kids are home
2. Gym is closed due to inclement weather....guess I can't workout!
3.  I can't get out of my driveway....workout will have to wait until tomorrow!
4.  Boot Camp Challenge was canceled due to snow.  Guess I have a rest day!!!!
5.  There is a predicted hurricane and the gyms are closing...can't go for a run or a walk, I might blow away.


Should I go on?  You get the idea.  Yesterday, during the predicted hurricane, it made me think of the up and coming winter and the endless excuses I hear because of bad weather.  There are no excuses anymore now that most of us have smart phones!  There are so many apps out there that you can buy for a few dollars to keep you fit and healthy even on those days where you are homebound.  My favorite one is the Boot Camp Challenge App.  You get 6 weeks of workouts in one little app that you can do at home with ZERO equipment!  Check it out peeps!!!!!!  It's also a great app for your hotel room when you are traveling or for when the kids are home sick and you can't get to the gym or when your car breaks down, etc...  NO EXCUSES!!!  xxxooo

https://itunes.apple.com/us/app/boot-camp-challenge/id462087518?mt=8



www.makeitfittraining.com

TIGHT TONED TUSHIES

I hear from my clients all the time that they are tired of their “sqooshy tooshie”.  As we get older, gravity takes over and boom!  All of a sudden our buns are down to our knees.  It’s not too late!  Check out some tips to tighten your tush,  and smooth out those saddlebags for a tush that will crack and egg!  All can be done at the gym or in the privacy of your own home.  Burn those buns baby! check out the attached link for a demo!

http://wnyt.com/article/stories/S2773591.shtml?cat=0


www.makeitfittraining.com

Childhood Obesity...There is HOPE!

This morning was a good morning that gave me new hope for our children.  Since the Autism 5k back in September, my son Anthony has been a 5k crazy man... We completed the Autism 5k as a family this year.  However, I put ZERO expectations on my kids.  I didn't care if they crawled across the finish line, as long as they crossed...we were doing it in honor of all of those that live with an Autism Spectrum disorder and I wanted it to be fun for them. 

Well....since then, Anthony has become ADDICTED to 5k races.  I am loving this because the only outdoor physical activity I could get this kid to do was to turn the page of a book while sitting in a chair on the deck. He has run a 5k almost every weekend since then and has completed 4 of them in the past month.

It was the Great Pumpkin Challenge that they ran this morning. This was the first race in a while that I have not run.  I was on the sidelines cheering on some of my clients and my husband and two sons. 

As I stood there watching the runners finish, something hit me....The number of children running the race was amazing!  I have been running 5k races for over 13 years, and I have NEVER seen so many kids involved. 

Our society is headed in a very dangerous direction in regards to childhood obesity, but there was a ray of light shining today that gave me hope for the future!  Fit, healthy kids running with their parents and actually ENJOYING it!

My advice (if you want it)...get your kids involved WITH you in physical activity.  If the parents are fit and healthy and excited about exercise, our kids stand a much better chance of becoming fit, healthy adults.

I will NEVER force my kids to exercise,  but i WILL encourage them to find something physical they like to do and I will do whatever it takes to keep it a positive experience.  I am so grateful that Anthony has become interested in running 5k races.  It has become a weekend family affair for us.  It has really helped us all to become closer as a family too!  My 8 year-old is enjoying it too and I couldn't be happier.  I went to a psychic last year and she kept telling me that she saw wings on Anthony's feet.  I wasn't certain what she meant by that....I think I understand now.

Here's to healthy families!!!!
www.makeitfittraining.com

SUMMER IS HERE...NEW BEGINNING

So...here is Upstate, NY school is winding down and summer is beginning.  I have spent the last few weeks trying to get my schedule and my kids' schedules situated so I can continue my 5-6 days of workouts.  It's TOUGH!  Many of us use this time of year as an excuse not to exercise.  "my kids are home for the summer....i can't get to the gym...."  I hear this excuse over and over and over again.  If you take the time NOW to WRITE down your exercise schedule than you will not fall into that trap.  I have mapped out my workouts for the next 8 weeks.  My kids are doing 3 different half day camps and their schedule will shift all summer.  Therefore, I needed to plan well in advance.  I am all set though and ready for it because I treat my workouts like a really important doctors appoinment.  NOTHING gets in my way....I challenge you to sit down tonight and figure out that schedule. 

www.makeitfittraining.com

Easy Ways to Stay Hydrated on These HOT DAYS

It's 9:55 a.m. and I have no central air.  I was sweating when I got out of the shower.  It is dangerously HOT today.  These are the days that it is VITAL to keep your body well hydrated.  I have managed to drink about 65 ounces of water already today and I'm just getting started.  I was very nervous at boot camp this morning. I had a tough workout prepared for my clients and it was HOT, even at 5:45 a.m.  I kept reminding them every 5 seconds to drink, drink, drink!!!!  They were so annoyed with me.  But no one passed out or went into heat stroke, so I did my job.  I know it's tough to drink plain old water sometimes, but there is nothing like the taste of cool, crisp water on a day like today.  Two things you can do to stay hydrated is to slice up some citrus fruit and squeeze it in your water.  Also, drink out of a straw.  You will drink SOOOO much more out of a straw.  I cut up some grapefruit and lemons this morning and have them in my water. Doesn't that sound refreshing?  Remember....if you are lethargic, have a headache and are cranky, it simply could be that you need to drink more water, so get on it!  If you are thirsty, then you are already on the way to dehydration, so sip it throughout the day to avoid signs of dehydration.  remember....half of your body weight in ounces of water per day PLUS a ton more if you are working out!  Happy drinking!

The SCALE! How Often Should You Weigh Yourself?

I was watching some reality show on TLC the other day and a woman in her early 40's had weighed herself everyday for 23 years. She was overweight, unhealthy physically and mentally. Her daily mood and attitude was dictated by the scale every day.  She was also influencing her teenage daughter in a very negative way.  So...how often should we weigh ourselves?  I don't have the answer, but I can tell you what my weigh-in habits look like.   I do not own a scale.  I weigh myself once in a while at the Y before a workout (once every few months) and I get weighed once per year at my annual OB appt.  I keep track of my weight at these appts because I don't want my weight to creep up from year to year.  Today, I went for my yearly appt and I lost TWO POUNDS from last year!  Yahoo!  I keep track of my weight at these appts, so I can keep myself in check.  One pound here and one pound there may not seem like a big deal, but one pound a year for 20 years, can lead to 20 extra pounds.  Just something to think about...

CARBS ARE NOT YOUR ENEMY!

I deal with many struggling clients trying to get fit, jumping on the latest diet trends.  Most of the diet trends they get sucked into are the super low carb diets where you can't even eat a strawberry because they have carbs.  Are you going to lose weight fast by cutting carbohydrates completely out of your diet?  Yes, you certainly are.  However, when you eat that first piece of bread after cutting carbs out for so long, the weight will come back with avengance.  I would recommend eating your "good carbs".  That would include, fruit, veggies, whole grain breads, pastas, brown rice, etc.  and limiting your "junky carbs" such as white breads, chips, cookies, cakes, etc... We NEED carbs for energy, a balanced diet, to keep us healthy and to have productive, safe workouts.  Here is a simple rule...if you are thinking about going on a diet that says you cannot eat fruit, only certain veggies and you cannot workout, then chances are it's probably NOT the healthiest plan out there.  Respect your body and what it needs.  We only get one!

Make It Fit 30 Day REAL life Challenge...Pre Challenge Homework

http://www.youtube.com/watch?v=hhaNVcjng90&context=C42bd778ADvjVQa1PpcFNgCYYMuB9z72GgGZGzHPFyyXrgPovvSKQ=

click on link to watch my video journal!

Intro to Make It Fit's 30 Day Real Life Challenge

If you want to see my video blog on what this challenge is all about, click on the link below.  I hope it works...

http://www.facebook.com/v/3698771630857" /><embed src="http://www.facebook.com/v/3698771630857

Having a problem getting your veggies in?

Hello all!  It's that time again!  Time for the recipe of the week!  I don't know about you, but I have been having a hard time getting my veggies in during the long, cold, winter months.  Salads are just not as appealing to me this time of year.  One way to mix comfort with health is do make a delicious veggie soup!  NOT canned soup....way too much sodium.  make your own so you can cut the sodium.  Boot Camper Alicia gave me this one.  My mom and I made it the other night and it was delish!  For lunch today I had it again and added a little left over brown rice to it.  Make a HUGE pot, freeze it, and you have dinner at the drop of a hat!

Veggie Soup (This recipe reflects it being doubled)

1 bag of matchstick carrots

1 cup diced onion

Garlic (I use a lot because I love it!)

48 oz of Beef Broth (low sodium)

2 cups of diced cabbage (I just got a small head and used the whole thing)

2 cups fresh spinach

2 TBS tomato paste

¼ TBS basil

½ TBS Oregano    *I just used Italian seasoning instead of these two

1 cup zucchini

-Spray large pan with Pam

-Sautee carrots, onion, and garlic over low heat – about 5 min

-Add broth, cabbage, spinach, tomato paste, seasonings

-Bring to a boil

-Reduce heat simmer covered for 15 min

-Stir in zucchini and cook about 3-4 min

ENJOY!

Superbowl HANGOVER

So, how is everyone feeling today?  A little hungover from an overindulgence of alcohol AND food yesterday?  I must admit...I didn't exactly eat "normally" yesterday.  Too much cheese and white carbs.  I also drank 2 beers, which i don't usually do and it left me feeling a little bloated and sluggish this morning.  You enjoyed yourself yesterday, but today is a NEW DAY!  Time to get right back on the band wagon!  Get some exercise in and go back to eating a balanced, healthy diet. Remember....it's not Superbowl Sunday that fattens you up....it's that many of us give up when we "fall off the food wagon" for a day and then it just leads us on a downward spiral.  Fight it....exercise EVERY day this week and eat your fruits and veggies.  You can do it! 

Recipe of the Week: Popcorn Cauliflower

Oh...this is another great one from Boot Camper Linda.  I made it last weekend.  I was a little nervous when it started to char, but THAT is what makes it taste superb.  Also, because it's called "popcorn", I expected it to be crunchy.  It is not. It's delicious to snack on or to have as a side dish.  Enjoy those veggies!

Health & Nutrition Benefits of Eating Cauliflower

• Cauliflower contains selenium and vitamin C, both of which work together to strengthen the immune system.
• Cauliflower has been associated with the maintenance of a healthy cholesterol level.
• Being rich in folate, cauliflower is known to help improve cell growth and replication.

Popcorn Cauliflower

 

1 Head Cauliflower cut into florets

Olive Oil

Sea Salt or Kosher Salt

Place florets in a large bowl and drizzle with Olive Oil. (4-5 Tablespoons). Transfer to a large cookie sheet (I put a thin layer of Olive Oil on the cookie sheet).

Bake in a 450 degree oven for 1 hour, stirring occasionally.

Sprinkle with Sea Salt (or Kosher Salt).

ENJOY!

 

Switch It Up!

Many of us stop exercising for one HUGE reason....boredom....Get up, go to the gym...get on the elliptical and watch reruns of the Sopranos....wait....that's what I do.  However, how can ANYONE get bored of Tony Soprano...I look forward to that part of my workout.  However,  I do not watch Tony 5 days per week.  I need to switch it up every single day.  All of us need a change. Not to mention, when we switch up our workout routines, our body keeps burning fat efficiently because it is constantly challenged.  My workout routine consists of the following (right now...i change it up every 6-8 weeks).

Sun:  One hour spin with Nancy at The Rev
Mon:  Upper body circuit training and 30 minutes of elliptical, bike, run or a mix off all three
Tues:  Lower body circuit training and 3 laps of walk lunges along with 20-30 of elliptical, bike or run
Wed:  OFF
Thurs:  100 toe push ups and upper body circuit (different exercises then Mon)
Fri:     Lower body circuit and 3 laps of lunges along with 20-30 of cardio mix
Sat:    OFF

I rarely get bored because every day is a challenge and is different.  I also make sure that I listen to some good tunes.  Once in a while I bring my Kindl if I'm in the midst of a really good book and I'm guilty as charged...I never workout as hard if I'm reading.  Therefore, I try to save my Kindl for the stationary bike as an EXTRA treat when my workout is complete or I leave it at home. 

Remember to respect your limitations, listen to your body, but PUSH out of your comfort zone!  When you feel completely burnt out, take a few days off from exercise to refresh and replenish! Enjoy!

www.makeitfittraining.com

Recipe of the Week

Hey gang!  So here is one that i'm excited to try!!!  I got this from Boot Camper Linda...Please try this and let me know what you think.  I haven't tried it yet, but I intend to this weekend. Fresh and packed with antioxidants.  Please let me know what you think....

Linda’s Cranberry Salsa

12 oz. package Cranberries (fresh or frozen)

1 bunch Cilantro, chopped

1  bunch green onions (chopped into 3 inch lengths) (I use 3-5)

1 jalapeno pepper (seeded) (I use the jarred slices)

Juice of 2 Limes (or 4 Tablespoons lime juice)

½ cup Agave nectar

Pinch of sea salt (optional)

Combine all ingredients in a food processor. Chop to medium consistency.

Enjoy with veggies, crackers, bread, chips,  mix/serve with cream cheese or serve with turkey, chicken, salmon.

Goals....Set Yourself Up for Success....NOT Failure..

When we set goals for ourselves, we tend reach for the stars.  Many of us set ambitious goals with every intention of staying on track.  Unfortunately, many times we end up setting ourselves up for failure rather then success.  For example...exercise.  Many people set ambitious goals to get fit.  "I'm going to workout for 90 minutes a day, six days per week for the next year!"   That sounds great, and if that sticks, the results will be fabulous.  However, if you go from never working out a day in your life, to setting an unrealistic goal for yourself, then you may be very disappointed.  My recommendation....if you are going to set a goal to run a half marathon...then set it a year in advance...work SLOWLY toward you goal.  If you want to get fit and never have worked out before....set a goal for the first week to exercise 2 days that week, add a day the next week, add another day the next week, etc....  Try these little tips and you will be well on your way to fitness success!  Remember, if you fall off the fitness wagon...don't get down on yourself.  Brush yourself off and start again!  Enjoy the journey!

www.makeitfittraining.com

Recipe of the Week...Roasted Chick Peas

YUM!!!  I think my sister-in-law Ena forwarded this one to my mom.  I came home from a busy afternoon the other day and these were waiting for me.  Don't move out Mom!  Who's going to feed me! 

Roasted chick peas are a GREAT source of protein, fiber and good fat.  Replace those chips with a hanful of these babies.  You will feel full too!  Just be careful of your portion size.  Click on the link below to see the complete recipe.  Happy snacking!

http://allrecipes.com/recipe/roasted-chickpeas/

New Year Resolution Check-In...How's It Goin?

Seventeen days into the New Year....I must say things are going REALLY well.  Last year I made a resolution to run a "5k a day".  This year I decided NOT to make a fitness/exercise resolution.  This year I wanted to work on balancing my life.  I have been working REALLY hard at it, but it has been paying off and my findings are eye-opening.  So, part of my resolution, if you have read my previous blogs, was to spend more time doing the things that relax me.  Two of the most relaxing hobbies I have are going to the movies and reading (not the self-help stuff, but pure mindless entertainment).  Since the holidays, I have read FOUR books and I have seen THREE movies.  I try to block out at least one hour per day to read and I have been very successful!  The interesting thing is, the more I read, the more I want to read and the more relaxed I feel.  I have also been the movies almost every weekend.  Sometimes alone and sometimes with my hubby or kids.  I feel better then I have in a long time.  I feel more balanced, relaxed, efficient with my work and I have more energy.  And guess what happens when I have more energy?  I workout MORE and HARDER! I have made it to the Y or to The Rev 5x per week, every week since the New Year.  I feel great.  I like this balance thing....it's awesome.  How are all of YOU doing?  I would love to hear from you...

JUST HAD A BABY? NOW WHAT?

A few of my readers asked me to write about post pregnancy and exercise.  It can be VERY overwhelming for new moms AND new dads to get into a workout routine after baby comes.  I can write from personal experience.  I had two c-sections and gained 40-45 pounds with each of my boys.  After my first, I was a little more laid back and ate all of the comfort meals delivered to us and didn't "rush" to get back into a workout routine. I also had a bad case of post-partum depression and I didn't feel like doing ANYTHING.  It took all my energy just to take a shower every day.  It was a rough road...  It took me over a year to lose my baby weight.  With my second, I remember looking in the mirror 3 days post delivery.  I cried....my tight, flat tummy looked like a big, plump prune. It was all loose and hanging over my c-section incision.  That was enough to get me moving.  I am a true believer in listening to the doctor so I did no activity for 8 weeks.  NONE.  However, during that time, I cut all junk food out and ate really healthy, determined to get a head start on losing the weight.  I immediately established healthy eating habits and when 8 weeks hit, I was back at the gym!  I overdid it and my incision opened up.  My doc then told me NO AB exercises for 3 months.  Awesome....what the heck was I supposed to do with the prune that attached to my old, flat tummy?  Well, ladies....cardio, core and OVERALL resistance training help to flatten that tummy.  Don't worry about sit ups and crunches.  You'll get there...but be careful post partum and listen to the doctor.  I religiously workout out 5 days per week, taking step and boxing classes, weight training and doing lots of cardio.  I workout out one hour each day/ 5 days per week and ate very healthy, but balanced.  I allowed for moderate indulgence.  Within 9 months post partum I was in the best shape of my life and began training for a body building competition.  I learned very fast that training for a competition like that wasn't going to work with a 9-month old baby and toddler, so I had to put it on hold.  It's still on hold...  However, I continued my awesome workouts, healthy eating and here I am 8 years later, healthy as can be.  So...my advice to you?  It took you 9 months to gain the weight, give yourself 9 months to lose it.  However, as soon as that baby is born, begin to establish healthy, balanced eating habits.  Once you get clearance to exercise, start slowly and gradually work up to 5 days per week.  What?  Did you say that you don't have the time? Neither do I.  It's called PRIORITIES.  If it's important to you, you will NOT make excuses and you will figure it out, just like I have for the past 10 years since I started a family while working a full-time job. Here's a quote for you:
“Don't say you don't have enough time. You have exactly the SAME NUMBER OF HOURS per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Theresa, Leonardo da Vinci, Thomas Jefferson and Albert Einstein.”   ~Life’s Little Instruction Book

Personal Blog....Proud Mama

I am being selfish today.  I'm not writing about fitness.  My son, Anthony was interviewed by our local paper, The Communiy News and I'm so proud of him.  Check out my kid...Asperger's Syndrome does NOT define him, but I couldn't imagine him anyother way! There certainly isn't any "poor me" syndrome in this family!  I'll take it!  Plus he may make millions some day and he has to give SOME to his mama....

http://www.cnweekly.com/articles/2012/01/05/news/doc4f05c99882f7a778362521.txt?viewmode=fullstory

Keep Your Feet MOVING!

I asked my facebook friends last week what they wanted me to blog about in 2012.  I want to give my readers what they want.  The response was amazing!  This one is for you Anita G.....

I am always harping on my bootcampers to keep their feet moving between intervals and while they take a sip of water or recover.  I want to explain this, but I want to keep it in lay terms, so here we go....Through my training as a Certified Personal Trainer and Certified Group Fitness Instructor, we are taught over and over again to make sure to keep the clients moving.  If you are working at about 85% of your maximum heart rate you will feel out of breath, sweaty and your heart will be beating fast. Your blood will also be pumping oxygen to your major muscles. Without getting too scientific here..... If you just STOP after working so hard, your heart rate comes down too fast and your blood may pool and the blood may not return efficiently back to your heart.  Blood pooling may make you  feel dizzy, lightheaded, naseous and could even faint. It could also cause swelling or pain and lead to heart problems. So...keep those feet moving after a tough cardio interval.  Jog or march in place while sipping your water.  Don't forget to warm-up for at least 8-12 minutes and to cool down for 8-12 minutes.   Here's to a safe, effective workout!

It's a New Year....Time to Reflect on 2011 and to Set Goals for 2012...

I have taken lots of time off this week to hang out with my kids and to read.  Dang, I love to read.  It is my absolute favorite past time.  I plowed through Dragon Tattoo in four days and tomorrow I will go see the movie.  The movies....my second favorite pasttime.  I LOVE going to the movies.  However, I love going alone.  I don't know why, but I enjoy a movie much more when I am by myself.  It's very relaxing and calming for me.  As I reflect on 2011 I realize I did not read enough and I did not go to the movies enough.  Why do we deprive ourselves of the simple things that make us feel good and relaxed?  I wish I had the answer....too busy is the first thing that comes to mind.  How DARE we take time for ourselves when the laundry is overflowing and the dishes are piled up in the sink? sigh......I will work on that for 2012.  Twenty Eleven brought so many unexpected events... some good and some challenging.  Things that if you told me a year ago would happen, I would have NEVER believed it.  I need to list a few so I can reflect.

1.   My sister's wedding....what a GREAT event and memories that will last forever
2.   My friend Janet having a baby.  This was one of the most blessed miracles of 2011 for sure
3.   Selling my house on a whim and buying my parents house...the house I grew up in
4.   My mother getting sick with a rare autoimmune disease that they STILL can't figure out.  However, they are treating it as Lupus and she is responding GREAT!
5.   My husband getting a new job and leaving his state job after 19 years.  talk about a RISK! 
6.   Going to NYC for the first time with my family.  So much fun...
7.    Watching my boys grow more and develop their own very strong personalities and celebrating their differences
8.    Anthony wincing and shrugging me off when I try to hug or kiss him in public :(
9.    Austin still acting as my favorite little snuggle monster and cherishing every minute of it
10.  Learning about several unexpected tragic deaths of people from our community and thinking that their families will be ending 2011 never thinking that they would have lost a child, spouse, friend this year.
12.  Having another GREAT year in business and working hard, hard, hard (sometimes too hard)
13.  Celebrating another great year of good health and good fortune.

I have asked my Trainers to reflect on their personal and professional goals for 2012 which has inspired me to do the same.  I'm going to keep it simple....

1.   personally:  have more fun,  read more, go to the movies more and play board games with my kids, even though i would rather shoot myself in the foot then play board games.  I loathe board games....
2.   professionally:  Get my Cycling Cert and teach a Hair Bands Cycling class.  Woo hooooo!  To continue to nurture and grow my company and maybe make a video.  Did i really say that out loud?

Best wishes to you all for a healthy and prosperous 2012!!!!!!