Saving Yourself After the Thanksgiving Feast

Dont feel bad its important to enjoy yourself every now and again. Feeling guilty for eating and drinking too much now won’t improve your health. Often when people have a ‘blow out’ they feel bad and so decide to ditch the healthy eating completely. You haven’t ruined a diet just by having one weekend of excess, but its time now to take action and get on to a healthy eating plan

Step 1: Cleanse

If you had a few days of excess give your body some help by doing a 1 or 2 day cleanse, using a product like the Isagenix Cleanse for Life to remove any toxins of impurities that have accumulated in your body. Cleanse for Life also contains a range of nutrients to replenish your body with nutrients.

Step 2: Get on to a healthy eating plan

You need to eat a diet rich in fresh fruits and vegetables, lean proteins and complex carbohydrates. Avoid processed foods, white bread and refined grains. Avoid sugars, candy and other sweets. Cut down on caffeine and alcohol.
If you find you are craving certain foods you are probably not giving your body everything it needs, the Isagenix IsaLean Shake and a cleanse (see above) will help you get the ‘fuel’ you need get back on the track. Isagenix Snacks will also help take the cravings away.

Step 3: Exercise

It’s really important to do daily exercise to keep your body functioning at its best. Even if you just do a 20 minute walk in the morning or a quick in-home work out, it will help.

Its ok to enjoy yourself around the holidays, just know how to get back on track afterwards.

Keep Sweating It!

Tina

Everyone has their reasons for trying to get fit

I have always been an athlete ever since I was very little and could barely hold a bat or ball. Growing up with two siblings being raised by a single mother you constantly try to keep busy otherwise you will be sitting in the house alone.



I constantly tried to follow in my sister's footsteps and do everything she did even to the point of taking the same number she was and position  in basketball and softball. Growing up in a small town, most of my friends families owned their own businesses so I was the poorest of them all. I always tried to overcompensate for this by being better in sports and having a super outgoing personality. I think that more than trying to show up my friend's, I was always trying to please my mom and be the best so my mom would make time to come see me play.



My mom is the most busy person I know and was always working two or three jobs to allow her children to have a normal childhood and get all the things regular kids get.  She also didn't know much about sports because she never had time to watch them and was only involved in tennis as a young girl so when she would make time to come to a game she was the worst critic ever.



My mom would come watch my game and ask me at the end "why didn't you hit the ball harder" or "you should have run faster" even though I was already the fastest person on the team and was batting in one of the top positions.



My family has a great sense of humor so if there is any imperfection they will make a joke about it. Sometimes I would go into my grandmothers house thinking that I looked very nice and she would start making fun of my hair or my legs. Having people always criticizing your body and how you look makes you want to be as close to perfect as possible so they don't have anything to talk about.  I can take a joke better than anyone I know but sometimes they stick in the back of your head and make you wonder if there is any truth to them.



I have always felt the best when I am working out because when I think my body looks good, my entire health feels better. I have moved on from caring how other people see me for the most part but now my problem is that since I have always had a very athletic body, if I let it go for a week or two, I see the results and feel a big difference. This is why I believe that fitness will always play a big part in my life because I cant let myself not exercise because it gives me energy and brings my entire mood up.


I have decided that going through all that has made fitness a huge part in my life and will possibly shape my future career.


Keep Sweating It!


Tina

From a Professional Athlete to Professional Coach

I am lucky enough to have a good friend who is dating one of the worlds best female golfers Bettina Hauert. Bettina started her professional career in 2003 winning the Ladies European Tour qualifying school, and in 2004 become the first female golf professional to take a place alongside the men on the Playing Pro Team of the PGA of Germany. 

So Bettina happens to be in the U.S for the Thanksgiving holiday and I met up with her to get some tips about how she stays in shape and prepares for her tournaments.

What one or two things do you currently do in your training that are keys to your success?

My goal is to always be healthy and fit so if I always feel in shape when I do a workout. I don't want to ever not workout for one week and go back to my regimine and feel tired and sore. I like to keep a record of a minimum workout level that I must maintain every time I workout and then increase it each time sometimes working out harder if I have enough time between tournaments. 

 Even though being on the golf course conists mostly of walking, do you include a lot of cardio or running in your workouts?

Yes. Cardio is very important because I must maintain a strong core in order to have good posture and stamina to do an entire golf course. People sometimes dont realise how much walking it is and it takes good endurance to stay in shape for an entire tournament while walking all those miles.

 What is your diet like? 

I am not the type of person that is a crazy carb counter but when I have a big tournament coming up I am very strict with what I put in my body. I like to eat 4 to 5 times a day to keep my metabolism going, which also keeps your energy up. I usually start my breakfast with a bowl of fruits such as blueberries or a banana with oatmeal. Then I will have a small snack before lunch that might consist of yogurt and a sliced apple. I usually have something like a salad for lunch with spinach, feta cheese, cherry tomatoes, cucumbers, beans, and balsamic vinaigrette dressing. For dinner I enjoy a grilled chicken wrap with a multigrain pita, lettuce tomato onions, green peppers, and oil and vinegar. I try to add variety to my diet so I never get bored that is very important.

What was the best advice you were ever given?

If you have a dream or a goal you are trying to achieve, you need to identify what you need to do to successfully reach it and do whatever it takes. I wanted to become the best female golfer in Europe and I knew it would be difficult but I wanted it so bad. I trained hard and always kept a winning mindset until I reached my goal. 

Since 2010 Bettina was not been competing in any major tournaments but is transitioning into being a professional coach.

If you have a dream or a goal to get fit, push yourself until you reach it.

Keep Sweating It!

Tina

Back to insanity

I have recently fallen into the lazy winter rut and I am trying to get out of it. I decided to go back to the workout that show me the best and fastest results I have ever gotten from a workout, INSANITY.

I swear by this workout because no matter how intense it is, I feel amazing when I am done and I am always sweating like a pig after a mere 15 minute workout. It transforms your entire body right before your eyes.

So if you are ready to shred all that pumpkin pie and delicious turkey pounds you might gain over  this Thanksgiving Holiday visit You Tube and do some quick and intense INSANITY workouts. You will not regret it. 

Keep Sweating It!

Tina

How To Lose 5 Pounds Fast

When people think about starting a workout, they are often discouraged because it take sometimes time to see results or weight loss. Sometimes you just need to do a high intensity workout that will allow you to see and feel quick results. I found this workout that I think will be good for anyone who needs you lose some pounds fast. It is a change from your average workout and it incorporates body weight training with high intensity interval training. 

If you complete these 5 easy workout moves, you will not only feel your muscles getting stronger, but you have the results you want, in no time at all.

Single-Arm Dumbbell Swing

Pushup Row

Box Jumps

Skater Jumps

Dumbbell T-Stabilization

Other things to keep in mind that will help you lose weight:

Eat small amounts every few hours. It can help your body burn calories instead of holding on to them. It keeps you feeling full longer, burns calories as it digests, and helps your muscles recover. Include it at every meal. And avoid excess salt, limit foods like broccoli and beans, and add lemon to your water


Keep Sweating It!

Tina

Nothing like a fake glow to brighten your day..... and I dont mean a tan

The cold weather and lack of sunlight brings peoples energy and personalities down fast especially if you live in a place where it is has even less sun then the rest of the country. 

I have heard that some people try to take a sunny vacation or pick up an extra hobbie to keep their mind off the dreary weather but this new idea definitely sheds like on the term "Brighten up your day". 

In an article written by the NY Times, there was a husband and wife living in Portland Oregon and were deeply feeling the effects the cold weather season. They were considereing moving to a play with more sunlight like Arizona, when they stumbled upon a product that would light up there day anytime they choose. 

The wife Jan discovered an artificial light box she now uses every morning  for about 30 to 45 minutes while catching up on her reading. The boxes come in different sizes; Ms. Brehm’s is about 15 inches high and 12 inches wide, and she keeps it a foot or more from her face.

“I still say to myself, ‘It’s a dark crummy day,’ when the clouds roll in,” Ms. Brehm, a 57-year-old actress and entrepreneur, said. “The difference is, I don’t feel like going back to bed.”

For the millions of Americans who suffer from mild to severe winter blues, a condition called seasonal affective disorder, the artificial box can be used as  bright-light therapy instead of antidepressants. “Your natural clock is usually longer than 24 hours, and you need light in the morning to set it and keep it on track,” said Dr. Alfred Lewy, a professor of psychiatry at Oregon Health and Science University and an expert on seasonal depression and light therapy.

The box is really small about 9 by 11 inches and 5 inches deep, with the bright light emanating from the square surface, in the morning. “With the natural dawn being later in winter, the body rhythms drift late,” Dr. Lewy said. “If you can fix the drift, you can fix the depression.”

Light therapy may even help with major nonseasonal depression, experts say, and with sleep disorders. And because it has few side effects, researchers are studying whether light therapy can help with depression during pregnancy and be used to treat elderly people with dementia. 

Sometimes if you dont have time to do a workout to get your energy up, you can use artificial light to wake you up and get you ready for the day. 

Keep Sweating it!

Tina

Run like a car on a highway

Have you ever felt like you cannot run as fast or as hard as your friend or other people you know? It could be because everyone has their own running personality I thought it was cute how there was short questions that were identifying each persons "running personality", at least that's what the blog How to Motivate Yourself to Run and Actually Enjoy It says.

 I found this blog very interesting because I never thought about different forms of running and why everyone runs at a different pace and pattern. I think it is encouraging to people who don't like to run because they feel as though they are too slow, because it describes people of that nature and gives solutions on how they can enjoy running by inviting a friend or getting a support crew. 

I know that I personally find it hard sometimes to get off my couch and go for a run so I thought that the cute mantras at the end of each section were very creative and helpful.

“Running around was fun back in my childhood. This minute, I’m running so I can have fun with it and keep myself young.”

By taking the pressure off the initial reason for running, people are able to relax more and really enjoy their workout. 

These motivational techniques will make it feel confident to get out and start a run. If you run according to your personality and not compared to everyone else, you will be more successful and happy.

Keep Sweating It!

Tina

Fitness starts with your feet

People often take their feet for granted and don't realize how much pressure and ware we put on them everyday. 

 Your feet are the foundation of your body so it is important to take care of them and  wear the proper footwear sop they do not become injured in the long run. 

Feet issues is most common among women who wear high heels. I know it is a fashion trend and makes your legs look great but it will seriously damage your feet and bone structure. The damage can move all the way up your legs.

"I used to see about five women a week with foot problems due to poor shoes—now it's about three a day," says Jacqueline Sutera, DPM, a podiatric surgeon in New York City. In fact, women's visits to the doctor for foot and toe complaints shot up 75% between 2005 and 2009, according to the American Academy of Orthopaedic Surgeons (AAOS). Experts caution that bad footwear choices can wreak havoc all the way up the legs and into the spine. Maybe even as far as our heads: Presidential hopeful Michele Bachmann made headlines in July when a news site reported that she blamed high heels for her migraines.

People have even gone as far as to do a special gym workout that involves bringing your heels and doing exercises while wearing them and strutting as if on a fashion runway. 

If you want to be able to work out for a good portion of your life, you need to take care of every part of your body, including your feet. There are new fashion lines of shoes that are trendy and good for the stability of your feet. These are a great investment for your health and fashion sense. Which is more important to you, your fashion or your health? Always think about your long term health.

Keep Sweating It!

Tina

Can't Wait

                    Recently, I was watching the sports channel and they were doing a feature story about a former Rutgers football player Eric LeGrand that got injured while playing and is now a paraplegic. Rather than sulk and become completely depressed by his horrible injury, he has turned his life around and is inspiring thousands of people to join his cause to help him walk again. This story inspired me because sometimes we hit a bump in the road and we feel like there is nothing we are physically able to do to change and improve ourselves. This boy has an extreme condition where the outcome is that he will never walk or do basic exercises ever again, but he is not settling for that outcome. He has started a fundraiser and gotten numerous professional coaches, players, and teams involved to help him get the rehabilitation to walk and be normal again. 

                     I think everyone should learn from his story that just because sometimes our body make you think you cant handle it or doctors tell you its not possible, as long as you have faith and believe in yourself, you can make it happen. Through that faith, you can convince others of your strength and make everyone a believer. It is easier to complete the impossible when you have people supporting you. So when you feel like you cant lost the weight or you have a physical disability that will keep you from getting in shape or doing what you want, throw those thoughts away and tell yourself you will take it one day at a time and push through. Just remember that there is always someone worst off then you.

If you would like to learn more about the foundation or buy a t shirt just visit Cant Wait .

It just goes to show you that if you put your mind and heart into something, you will be able to achieve it.

Keep Sweating It!

Tina

Lets eat some grub without gaining the flub

When thinking about what to cook for the holidays, it is often hard to create a menu that tastes Delicious and doesn't make you pack on the pounds.

You dont have to sacrifice your favorite holiday courses to stay in shape.

 All you need to do is make some simple changes to the ingredients

you are using to cook with like butter, cream, and salt. 

Ingredients

• 10 cloves garlic, divided
• 1/2 cup lemon juice
• 1/2 cup Worcestershire sauce
• 1/2 cup kosher salt
• 1 12-pound natural or organic turkey, (see Shopping Tip)
• 1/4 cup freshly grated lemon zest
• 1/4 cup packed fresh oregano leaves
• 2 tablespoons canola oil
• 1/2 teaspoon freshly ground pepper
• 3 tablespoons all-purpose flour
• 1/2 cup dry white wine, or dry vermouth
• 1 14-ounce can reduced-sodium chicken broth

Preparation

1. Crush 6 cloves garlic and add to a very large stockpot (or clean bucket). Stir in lemon juice, Worcestershire, salt and 4 quarts cold water.
2. Remove giblets from turkey (if included) and trim excess skin. Submerge the turkey in the brine and refrigerate for 24 hours. If the turkey is not fully submerged, turn it every 8 hours.
3. Remove the turkey from the brine, rinse well and pat dry. Discard the brine.
4. Preheat oven to 350°F.
5. Place the remaining 4 cloves garlic, lemon zest, oregano, oil, pepper and 2 tablespoons water in a food processor and pulse until it becomes a paste. (Alternatively, chop garlic, lemon zest and oregano on a cutting board until finely minced, then place in a small bowl and stir in oil, pepper and water.) Loosen the skin over the breast and thigh meat. Rub the paste all over the turkey, under the skin onto the breast meat and leg meat and a little inside the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Place the turkey breast-side down in a roasting rack set in a large roasting pan.
6. Roast the turkey for 1 hour. Turn it breast-side up on the rack, add 1 cup water to the pan, and continue roasting 1 hour more. Baste the turkey with pan drippings, tent with foil and continue roasting, basting every 15 minutes, until an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers 165°F, 30 to 45 minutes more.
7. Transfer the turkey to a large cutting board; let rest for 20 minutes before removing the string and carving.
8. Meanwhile, pour any pan juices and fat into a large glass measuring cup and place in the freezer until the fat rises to the top, about 10 minutes. (Alternatively, pour the pan juices and fat into a fat separator then pour the defatted juices into a large measuring cup.) Whisk flour with 1/4 cup water in a small bowl.
9. Set the roasting pan over two burners on medium heat. Add wine (or vermouth); bring to a simmer, scraping up any browned bits. Continue cooking until reduced, about 3 minutes.

10. Remove the pan juices from the freezer, skim off the fat with a spoon and discard. Add the defatted juices and broth to the roasting pan; return to a simmer, whisking often. Cook for 1 minute, then whisk in the flour mixture and simmer until thickened, 1 to 2 minutes. Pour the gravy through a fine-mesh sieve and serve with the turkey.

Pear, Prosciutto, Hazelnut



Ingredients

• 3 teaspoons extra-virgin olive oil, divided
• 4 ounces prosciutto, thinly sliced, cut into ribbons
• 2 cups onion, chopped
• 2 cups diced fennel bulb
• 1/4 cup minced shallot
• 2 teaspoons minced fresh sage
• 2 teaspoons minced fresh thyme
• 1 teaspoon minced fresh rosemary
• 8 cups stale baguette, preferably multi-grain (not sourdough), cut into 1/2-inch cubes
• 2 Bosc pears, ripe but firm, chopped
• 1/3 cup chopped flat-leaf parsley
• 1/3 cup chopped hazelnuts, toasted
• 1 14-ounce can reduced-sodium chicken broth
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Preparation

1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add prosciutto; cook, stirring, until crispy, about 5 minutes. Drain on a paper towel.
3. Wipe out the pan and heat the remaining 2 teaspoons oil over medium-high heat. Add onion, fennel and shallot and cook, stirring, until softened and beginning to brown, 6 to 8 minutes. Add sage, thyme and rosemary and cook, stirring, for 1 minute more. Transfer everything to a large bowl and gently stir in bread, pears, parsley, hazelnuts and the prosciutto. Add broth; toss to combine. Season with salt and pepper. Spoon the stuffing into the prepared baking dish; cover with foil.
4. Bake for 40 minutes; remove the foil and bake until the top is beginning to crisp, 25 to 30 minutes more.

Pumpkin Coconut Tart

Dark rum, coconut milk, cinnamon, ginger and cloves give this pumpkin tart a complex flavor that matches perfectly with a cup of chai laced with milk.

Ingredients

Crust

• 1 1/4 cups white whole-wheat flour, (see Ingredient Note)
• 1/2 cup slivered almonds, toasted (see Tip)
• 1 tablespoon sugar
• 1/2 teaspoon salt
• 4 tablespoons cold unsalted butter, cut into small pieces
• 4 tablespoons cold reduced-fat cream cheese, (Neufchâtel)

Filling

• 1 1/2 cups canned unseasoned pumpkin puree
• 3/4 cup sugar
• 2 tablespoons dark rum
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 3 large eggs
• 1 cup “lite” coconut milk

Garnish

• 1/3 cup unsweetened coconut chips, (see Ingredient Note) or flaked coconut, toasted (optional)

Preparation

1. Preheat oven to 350°F. Coat an 11-inch round or 8-by-12-inch rectangular removable-bottom tart pan with cooking spray.
2. To prepare crust: Combine flour, almonds, 1 tablespoon sugar and salt in a food processor; process until the almonds are finely ground. Add butter one piece at a time, and then cream cheese by the tablespoonful, pulsing once or twice after each addition, until incorporated. Turn the dough out into the prepared pan (it will be crumbly), spread evenly and press firmly into the bottom and all the way up the sides to form a crust.
3. Bake the crust until set but not browned, about 15 minutes. Let cool on a wire rack.
4. To prepare filling: Beat pumpkin, 3/4 cup sugar, rum, cinnamon, ginger and cloves in a large bowl with an electric mixer on low speed until blended. Beat in eggs, one at a time, until combined. Beat in coconut milk. Place the tart pan on a baking sheet and pour in the filling.
5. Bake the tart until the filling is just set (the center may still appear soft, but will become more solid as it cools), 45 to 50 minutes. Transfer to a wire rack and let cool to room temperature. Serve room temperature or refrigerate until chilled. Remove the pan sides before slicing. Garnish with coconut, if desired.

Here are some tasty but healthy Thanksgiving courses for you to make for your family. Enjoy!

Keep Sweating It!

Tina