Saying you're too overweight to exercise is like saying you're too skinny to eat.

    Your body needs exercise just the way your body needs food. No matter how overweight you are, you can do something to start the process of losing fat, strengthening your bones, and relieving your joints of the load that they're carrying.
    Start small: Walk 5 minutes day, and increase by 1 or 2 minutes every few days. Soon, you'll be fit enough to walk an hour a day. You can even start small with resistance training. Doing simple exercises with soup cans or books will stimulate your muscles in new ways-and begin the process of kick-starting your metabolism so your body can burn fat.

If you want to live longer, start today. Your family-and your younger body-will thank you.

It's too expensive to eat healthy EXCUSE.

According to the grocery breakdown data from the Bureau of Labor Statistics, here’s where our grocery dollars are going per person:

Processed Foods & Sweets – $66.87
Meats – $62.78
Fruits and Vegetables – $42.63
Grains & Baked Goods – $42.05
Beverages – $32.41
Dairy Products – $30.95
Other Foods – $14.31

In doing some basic addition that comes to $155.64 for junk and $136.36 for meats, fruits, vegetables, and dairy.
It seems to me, if you slashed your spending on junk and instead put all of that money towards good, nutritious foods, the “good stuff” wouldn't seem so expensive.  In fact, if the average two-person family just doubled their meat, vegetable, fruit, and dairy and cut out all junk, they’d actually save $40 per month.  This is a simple argument, but the point is valid: if you cut out the crap, the good stuff really shouldn't have much of an effect on your budget.
I think the root of the problem is, in an attempt to eat better, people spend more on good stuff without cutting out the junk, thus the appearance that healthy food causes them to blow through their budget.

Who doesn't love pumpkin in the fall!

Did you know that pumpkin is an extremely good source of vitamins A and C, essential for maintaining good eyesight and a healthy immune system, high in potassium, manganese, copper and one of the B vitamins, riboflavin, considerable amounts of magnesium, phosphorus, iron, folate, vitamins E and B6, niacin, thiamin and pantothenic acid — and is low in salt, cholesterol and saturated fat.

http://www.thegraciouspantry.com/clean-eating-pumpkin-quesadilla/

3 Benefits of Honey vs Sugar

Remember Honey and Sugar have almost the same calories in them. So when you think why change to honey if I'm adding the same calories...this is why! I hope this helps you make the better choice!

1. Sugar is made up of two molecules bonded together, when we eat sugar our body has to use it's own enzymes to break down the sugar before we can use the sugar's energy.
The bees add a special enzyme to the nectar to make the honey into two simple sugars which our body can adsorb directly. So the Glycemic Index of the honey is less, which is better for our blood sugar levels!

2. Table Sugar lacks vitamins and minerals, so your body has to use it's nutrients to metabolize the sugar. Which is why eating to much sugar for long periods of time can cause malnutrition.
Honey Contains natural vitamins and minerals which helps your body absorb the bad cholesterol.

3. Honey also have antibacterial and anti-inflammatory properties, which sugar does not.

So what are you made of?

I get a lot of questions about what to eat and how much....yoyo diets, and gaining weight back!

When you talk about dieting you are setting your-self up for failure! You are not going to gain long term success from a diet. So instead of cutting out carbs completely or eating certain foods for a certain amount of time, lets CHANGE what we eat and how we cook it.
You eat eggs and bacon with butter toast for breakfast! Ok, so do I! I eat 1 whole egg and 2 egg whites (120 calories compared to 3 whole eggs at 210 calories!) I eat 2 strips of turkey bacon (50 calories compared to 100 calories) and I have one slice of whole grain or whole wheat bread with my egg and bacon on it! So I don't need butter .... that saves another 50 calories! So my breakfast is 280 calories and yours is  460!
You eat a bag of chips for a snack....try lightly salted cucumber or 100 calories bag of plain popcorn with light salt!!
For lunch you stop at a burger joint and get a triple burger and large fries !!! I have a turkey burger with sweet potato fries!
You may skip the next snack which makes you hungrier at supper time so you eat two plates instead a one. You double your calories right there! Portion your meals! If one portion is too high in calories try to fix the recipe in order to lower the calories!
I hope this helps you! Small Changes in you lifestyle can make a huge difference! Switch pop for water and you will see a huge change over a 30 day period! But don't go back! Start with one less pop today and one more water....then next week 2 less....and so on! 100 extra calories a day equals 10 pounds in one year! Start in small steps and you will see yourself GROW! And your pants size shrink!

How many Calories should you Consume??

KNOW YOUR NUMBERS!  Knowing your numbers is the key to not just losing weight but maintaining that weight loss! So todays a big day for you. You'll learn why calories count, and why, if you have a histroy of crash dieting you've probably diminished your body's ability to metabolize calories. Finally you'll learn to calculate those numbers! Yes there is some math involved!

So we know to lose a pound you have to create a deficit of 3,500 calories. Don't destroy your metabolism by focusing only on the deficit and work to create a dramatic deficit for as long as you can, the consequences of this approach, are weight gain, muscle loss, stored fat, and a slow metabolism.

So we begin with a calorie, a unit of energy. We get calories from the food we eat. Metabolism is the process by which your body converts food to energy.
So when I say I want you to know your numbers this is what I mean.

RMR (resting metabolic rate) The number of calories you burn while resting.
DAB (Daily Activity Burn) Calories burned outside of exercise.
DE (daily exercise) This will vary on your activity (I currently burn around 650 a day with Turbo Fire)
CD (caloric deficit) This is the number of calories you'd like to cut out. A deficit of 500 calories a day averages to a loss of one pound per week. (don't use more than 1,000 a day)
DCI (daily calories intake)  The calories you take in...all of them! Every bite...try to get within a 50 calorie range ( so know how many calories you eat as close as you can ...like within 50 calories of the right number)

So to figure out your numbers....

Your current body weight x 10 = RMR   ___

Sedentary RMR x 10%= DAB __
Moderately Active RMR x 10% = DAB __
Very Active RMR x 30% = DAB  ___

Add calories burned from your DE. Although this will vary, get as close as possible! (Use myfitnesspal or a heart rate monitor to help get this number more accurate!) ____

Subtract or add your CD. This is the number or calories you'd like to cut out or add to your current diet!

Put all those numbers together to find out how many calories you need!
RMR + DAB + DE - CD = DCI

Why use Coconut oil??

Today's Workout....55 minute Cardio! What did you do?

AWESOME RESULTS MAN!

Check out these stability ball exercises!

http://www.ball-exercises.com/exercises/index.html

If you have any ideas to add to this list, I’m all ears! These are 300 calories snack/meal ideas

Low Fat Cheese Sticks and Almonds/ piece of fruit

Cottage Cheese and fruit

Chicken with roasted veggies

Whole wheat crackers with low fat cheese

Whole grain bagel with nut butter/low fat cream cheese 

Apples and nut butter

Hummus and veggies

Hard boiled egg and whole wheat crackers

Ricotta Cheese with agave and fruit

Greek yogurt with agave

Cottage Cheese, salsa, cucumber

Whole wheat crackers and veggie plate

Shakeology

Be your own Trainer!!

Are you taking rest days?? I feel they are very important. My body needs a day to relax. Don't forget your mind does too! Yoga or meditation is a perfect rest day 'workout'. So sit back, read a book, catch a movie, or meditate! Make sure you are still getting in all your water!

http://goodlifezen.com/2008/04/18/how-to-start-meditating-ten-important-tips/

What's your Favorite Veggie?? What's a Veggie you'd love to try but haven't?

Workout DONE! Turbo Fire Core and 40 minute Stretch!Stretching helps prevent injury and improving your flexibility also helps you build your muscles better! How important do you thinking stretching is??

YUM!

It's a lifestyle Change!!!

Wow! I use this...well used this! We need to find something else. What do you use?