Flab-you-less

Promise of a New Day

2011-02-20T20:18:00.000-08:00

Do you ever hear Paula Abdul's song, "promise of a new day," in your head? Oh, I'm the only one? Surely not. Well, at any rate, you get the gist of it by her saying "Promise of a new day" repeatedly. Over. and Over. and Over.

The promise of a new day is tomorrow, starting with a better diet and exercise routine. I exercise regularly, but I don't log in what I do. I think that it could benefit me greatly to see my progress, especially now that I'm running a lot more than I used to. The hard part for me has never been exercise. I could spend hours doing it, in fact. I have a hard time just saying no to awesome decadent food. I've done better by bringing my lunch to the office more and enjoying Starbucks less. Food is just so social, so it's hard to say no.

I need some sort of inspiration to help me along this path to a sleeker, more toned body. Any suggestions?

Getting a Physical & Fun- Definitely an OXYMORON

2008-06-26T07:33:00.000-07:00

I went to get a physical yesterday. It's been so long since I've had one that I didn't even remember all of the stuff they check. The doctor looked at my blood from my last visit and said that my cholesterol was high. His exact statement was, "Your cholesterol is 134. For a young person it should be under 100. The key to that is a lowfat diet." Ok, now I know that I've hit Pappasito's quite a few times, but on the whole my diet is pretty honorable. I do not eat fast food. I limit my sweets. What more does he want? I'm really sorry that high cholesterol runs in my family. Any suggestions for me?

Triathlons Scare Me

2008-05-22T11:23:00.000-07:00

I can run. I can cycle.... sort of (I can't actually ride a bike outside because I don't know how to switch gears). I can swim, but not well enough to justify competing in it. One of my very good friends from my alma mater participated in a triathlon this weekend for the first time- and completed it in 3.5 hours! What a marvelous time for someone's first shot at a triathlon. She does "Team in Training." In the past, she has participated in marathons but decided to give a triathlon a go this time. Verdict? She wants to do another one soon! I just want everyone to know just how proud I am to have a friend with such endurance, strength, and who lives to achieve each goal she sets for herself. While I can't entertain the thought of a triathlon, I admire each person who trains and completes one.

No Social Life = Weight Loss

2008-04-14T06:21:00.000-07:00

I admit it. I have been a hermit for the past few weeks and saying no to many dinner invitations. The simple truth is that I can't be trusted when I go out to eat. The bread basket sits there and calls my name and the dessert menu always entices me. Because I know that I am like this when I go out, I have decided to stop having a social life. I do think that it's sad that being social centers around food. The times that I have had self control to go out to eat and stick to a diet plan I've been made fun of with comments like, "Oh, you're just having that???" Well, I'm sorry- but if you want the pleasure of my company than you best be quiet when it comes ordering time (and if you're a guy and order before me, you can say goodbye to hanging out with me again). I think that there is nothing wrong with having fitness goals- especially with the summer just weeks away.

Highlight of the Week

2008-03-21T06:51:00.000-07:00

As many of you know, I have officially been hired to teach spin at a very nice YMCA here in Atlanta. My classes will start in April and I will be teaching Thursday mornings at 6 am. I have been substituting at different times this month to compile spin workouts and meet some members. After substituting on Wednesday, one member came up to me and said, "GREAT class! When do your regular classes start?" I was quite excited to have such positive feedback, especially since that was only my third time to teach. In addition, the employee at the front desk told me that members had mentioned on their way out how hard of a class it was! We did interval training the entire time, which can wear you out. I love the recovery periods though! I'm so happy that I have been so well-received so far, and I can only continue to improve!

Leave the Cell Phone

2008-03-17T08:09:00.000-07:00

I went to the gym yesterday and decided to get a little cardio accomplished on the elliptical machine. The entire time, a chatty woman next to me couldn't seem to get off of her cell phone to actually perspire. There was only so much that headphones could do to drown out her annoying voice, and she couldn't seem to shut up. This went on for 35 of the 40 minutes that I was on the machine. She obviously doesn't have a clue about good cell phone etiquette, or at least talking in a softer voice.

I believe that I have good cell phone etiquette. If I'm checking out at the grocery, I place the person on hold or end the conversation so that I can give the cashier my full attention. If I am at dinner I put my ringer on silent so that I'm not interrupted and so my neighbors won't have to hear the loud "T-mobile" ring. So, what's good gym cell phone etiquette? Well, I typically leave my phone in my car or my locker. The gym is "me" time, and I don't like answering to the world unless I'm expecting a call that cannot wait. In my opinion, if you're really working out, you will be out of breath and not able to talk on the phone anyway. That lady obviously didn't get any aerobic effectiveness from talking on her cell phone for that long!

Exceedingly Awesome Omelette

2008-02-25T09:38:00.001-08:00

I made up a recipe for an omelette yesterday that I thought I would share.
Ingredients:
Egg whites
1/4 c. yellow sweet onion- diced
4-8oz mushrooms
2 cups spinach leaves
Italian Cheese blend
Thyme
Garlic Salt
1 tablespoon Butter

In a large frying pan, sautee onion in butter for about 2 minutes. Add mushrooms and sautee until the onions and mushrooms are brown on both sides. Add spinach leaves and sautee for another minute. Place mixture to side. Add desired amount of egg whites (I use the "egg beaters" brand egg whites) and Italian cheese blend. Once the egg whites are almost completely cooked, place the mixture back on top and add a sprinkle of thyme and garlic salt. Presto! You have an awesome omelette right before your eyes!

Fat Tuesday- Lent is Almost Here

2008-02-05T05:59:00.000-08:00

Today is Fat Tuesday, the day when you can indulge one last time in whatever you are going to give up for Lent. My mom has given up sweets for Lent for years, and I never knew how she did it. A few years ago, I gave up chocolate and about killed over and died! But this year, I'm going to take the plunge and give up desserts. One of my friends here in Atlanta is giving up desserts with me, so we're going to cry together during the hard times! The point of Lent is to give up something that is difficult so that you remember what Christ gave up for us when he died on the cross so that we could all be saved. I think that this will be the hardest Lent for me yet, but I'm prepared. There are going to be some social situations come up that will make it really difficult to say no, but I know I can be strong.

Are any of you giving up something for Lent? If so, please share!

Jogger Gums

2008-01-29T07:00:00.000-08:00

I got these awesome gummy bears from Germany called, "Jogger Gums." Have you ever heard of them before? They are shaped like tennis shoes and they have less sugar than regular gummy bears. Their commercials feature Heidi Klum. Here's a link to her commercial for "Yoghurt Gums." Unfortunately, I couldn't find the "Jogger Gums" commercial on YouTube. Very interesting!

http://www.youtube.com/watch?v=xuMaZiyqr7E&eurl=http://7.gmodules.com/ig/ifr?url=http://www.google.com/ig/modules/youtube_videos.xml&nocache=0&up_prefs_version=

Laptops Losing Weight

2008-01-16T08:11:00.001-08:00

As you may or may not know, the Mac Book Air was unveiled yesterday. Check out and see what other laptops are doing to try and compare:

http://cultofmac.com/?p=1669

2008- The Year I Shrink!

2008-01-10T08:15:00.000-08:00

2007 was full of changes. I find that whenever I move somewhere or start a new phase in life, my eating habits and activity levels change accordingly. In my adult life, I was thinnest when I studied abroad in England (Summer 2006). I walked everywhere and the food was expensive (not to mention British cuisine is not great), which helped me lose weight. When I moved to Atlanta, I became the most heavy in my adult life. My lifestyle has changed. I sit at a desk all day and I tend to go out a lot to dinners, happy hours, parties, etc.

So, what can I do to lose weight in '08? One thing that I have decided to do is watch what I eat very closely-especially when it comes to desserts. I know that some of you lost weight in 2007. What advice can you give me and others who read my blog?

Starbucks and the Gym Don't Mix

2008-01-08T08:19:00.000-08:00

I'm getting back into the routine of going to the gym early. It's nice to wake up and go have a great workout. I saw something slightly disturbing last week. A fellow gym member brought Starbucks into the gym. I'm no rocket scientist, but if you have to have a Starbucks in the morning to get your butt out of bed and into the gym, then you have issues. What do you think?

The Holidays are Here

2007-12-24T12:34:00.000-08:00

Ah, how I love Christmas. I just arrived in Texas yesterday, and the gingerbread men and sugar cookies that my brother baked have been calling my name non-stop! I was in a sugar coma yesterday, especially after decorating every last one of them. I figure, "Hey, the holidays are only here once a year, why not indulge?" Of course, I'll be mad at myself when I see how much the scale has crept up after the holidays. But, isn't that what New Year's Resolutions are for? It will definitely be time to kick some diet in high gear- not sure what it will be yet.

My family members and I all know how to cook quite well, especially when it comes to baking! I think the key to baking and not gaining weight is to bake stuff you don't like. For example, I made two pecan pies for one of my friends on Saturday. I prefer other types of pie (cherry is my favorite), but was happy to try my hand at something new. Since this isn't my favorite dessert, I didn't try it in the process, thus not gaining an inch around my waist.

On the other hand, when I helped decorate the cookies yesterday, I had to try the sugar cookies by themselves, the icing by itself, and then both together. I'm not kidding when I say sugar coma. I sometimes wish that recipe was not so good because then I would not want them so much. Luckily, they are such a pain to make that the sheer exhaustion keeps me from craving them.

One thing is for sure- the holidays are here and in full swing. I will live it up now, but I better be ready to crack down come 2008.

Forego Cake Day- Are YOU Crazy???

2007-11-09T08:00:00.001-08:00

One of my girlfriends works at PWC in downtown Atlanta. When I was on the phone with her last night, she said, "Oh, you'd be proud of me. Today was 'Cake Day' at work, and I didn't go. I have never missed one until now." After talking to her a few minutes, she said that she didn't really feel like cake because she hadn't craved sugar at all that day. She said also that she is at her lowest weight in a long time and didn't want to do anything to mess it up. Yes, I was very proud of her, and especially because she had the guts to do this in the workplace. If you're like me, it's very hard in the workplace to forego eating certain foods because you don't want people to judge you. If I were to go on a serious diet, people would say that I didn't need to lose weight. The problem is that no one else can tell you how good you look- you have to believe it for yourself.

Guess what... you would be proud of me. Why? Well, I have gone a lot of days this week without any chocolate. There is a lot of truth to the statement that the longer you go without something the less you crave it. To illustrate, I took a nutrition class at the local community college during my senior year in high school. One day, my professor went into great detail about how bad fast food was for you. Of course, back in those days, my metabolism was so fast that I didn't have to worry about how much fast food I did consume. Nevertheless, I decided that I just couldn't put that into my body anymore. And, the longer I went, the less I craved. Since then, I have had less than ten hamburgers from a fast food place. Now, I usually go to Subway or have a salad at a fast food place.

We'll see how long this no-chocolate kick will last. I'll satisfy my craving if I want it, but I'm pleasantly surprised with myself this week that it has not been a must-eat item in my daily routine!

To Workout or Not to Workout When Sick

2007-11-06T11:24:00.000-08:00

I admit it, I still workout even when I'm sick. Some people think I'm crazy, but some people don't see any harm in it. I've read many different articles that justify working out when you're ill. Unless I'm seriously out for the count, I will still do something good for my body. Cardio doesn't bother me at all, and sweating helps me get my mind off the fact that I'm a little under the weather.
What do you think? To workout or not?

Nothing Like a Little Guilt to Get You Moving

2007-10-26T06:43:00.001-07:00

I have to confess- yesterday I had not one, but two bagels from Einstein's for breakfast. The first one was so good that I just had to go back for a second one (with cream cheese of course). I only told certain people about my splurge and here were their reactions:
1. Anna Kate (my best friend from Baylor who currently lives in Texas)- said that it's okay to splurge once in a while
2. Susanna (my older sister)- said, "Oh my gosh. Do you know how many carbs you just had?"
3. Aaron (friend who works in our corporate office who is also a personal trainer)- "Yeah, you just had your one splurge for the week."

After I got off the phone with my sister, I decided I probably needed to go run during my lunch break to burn off some of the calories. I knew that I would have to eat very light (and very well) the rest of the day to try and undo some of the damage.

After I got back from running I instant messaged Aaron and said, "Well, it's all good now because I just went running, plus I am going to spinning class later today." He replied, "You can't do that if you're trying to lose weight or drop a size. That's a common misperception that people have. You can't just double your workout to burn off food. If you're in maintenance mode, then it's okay, but not if you're trying to lose weight.

Aaron says that you can splurge once a week. I guess a weekday took that up for me so I have to be as good as I can over the weekend.

So, there you go. I learned something new yesterday. I wish I hated food because then I would not want it all the time. It's especially hard when you have fitness goals because you have to be very choosy what you splurge on and the company you choose to splurge with.

Cheers to Fitness Goals!

Calling All Crunch Members

2007-10-24T09:48:00.000-07:00

Well, it looks like the big day is finally going to be here... my audition to teach spin. Saturday, November 3, at 9:30 AM in Buckhead, I will be teaching a 60 minute spin class in front of Jennifer, the regional fitness director. As Will Ferrell in Anchorman would say, she's "kinda a big deal," so this is huge for me. I know that some of you go to Crunch, so if you have time next Saturday morning, please come to that class so I can see some familiar faces.

Provided that everything goes swimmingly, Jennifer will say that I am ready to have a class and I can start substituting, or even have a class of my own if there is room on the schedule.

I have lots of work to do to prepare before then. Wish me luck!

Granola Greatness

2007-10-19T06:15:00.000-07:00

When I went to Houston a few weeks ago, I went into one of my favorite supermarkets- Central Market. For those of you who are not familiar with this absolutely amazing place, it's similar to Whole Foods, except not all of its products are organic. They have foods from all over the world, so if you're looking for Nutella or Bonne Maman Jelly from France, this is your one stop shop!

It's always fun to go to Central Market on Saturdays because they have free samples of everything- fine cheeses, breads, wines, salsa, etc. I go there to have breakfast/lunch because the free samples are so grand. On this particular Saturday, the free samples were especially great. After passing the wine section, my sister and I came to the packaged goods and saw free samples of granola. Unable to pass up granola, I tried it and thought I had died and gone to Heaven. Yes, it was just that good. I talked to the young entrepreneur who came up with the recipe, which consists of whole grain rolled oats, tart cherries, unsweetened coconut, cranberries, zante currants, dates, and flaxseed. The stats on this are amazing:

For one serving, you get 13 grams of whole grains, 0 grams of trans fat, low sodium, 110% of your daily allowance of vitamin C, and 80 milligrams of potassium. To top it all off, it's only 130 calories per serving (of course, my problem is actually sticking to just one serving because it's so addictive!).

So, what makes this granola different? Well, for me, it's the fact that it's chewy and not crunchy. It tastes similar to apple crisp, without the apples of course! I also like that it has currants, black cherries, dates, pecans, and almonds! It keeps me full for a long time, and since I probably just had about two servings of it (in addition to the cheerios I ate just before it), I should be able to last WELL into the afternoon without needing a snack. I eat it straight out of the bag, but I'm sure it tastes great with ice cream or vanilla yogurt.

If you are into granola, you've got to check this out. Go to www.andersontrail.com to learn more.

Muscle Milk Part 2

2007-10-08T06:41:00.000-07:00

In one of my first posts, I described my love affair with Muscle Milk. Since then, I have converted my sister into a believer too. Have any of you tried it? If not, you have to! Don't worry, you'll thank me.

I have a good friend that just bought a street bike. Consequently, he is getting a lot of cardiovascular exercise. Since he's into keeping his heart rate up, I decided to be nice and give him a Muscle Milk Chocolate Mint pre-made shake. After a few days, I checked in with him to see what he thought of it. To my suprise, he hadn't drunk it yet. He kept "saving it" for after a bike ride. I told him after a few days that if he wasn't going to drink it then he should give it back to me.

A few more days passed. Never had a report with a verdict of Muscle Milk.

A few more days passed. Same story.

After a week and a half, I figured that he hadn't tried it and said, "Ok, I'm going to come over there and get it because you're obviously not interested in it. I know I'll drink it." He replied, "I did drink it. And you're an Indian Giver." Do you know how long it's been since I have heard the term "Indian Giver?" I cracked up for about five minutes! Just thinking about it makes me chuckle. So, thank you friend (you know who you are) for a good laugh.

Why I "Heart" My Gym

2007-09-26T08:59:00.000-07:00

I have been asked the question, "What do you look for in a gym?" Different amenities and features of a gym are important to different people and we all seek one that is just right for us. I have been a member of Bally's, 24 Hour Fitness, and now Crunch. Of those three, I am happiest with Crunch. Just go to www.crunch.com and you will see its philosophy on fitness. It's a very laid back, no judgements fitness facility that I don't feel intimidated to go to. I don't like feeling like I have to keep up with the latest fashion trends and put on a lot of makeup to go to the gym. If any of you have ever seen me at the gym in the morning, you know that I don't wear any makeup.

Another aspect of Crunch that I love is their fitness classes. I have never been to a gym with such professional instructors in my life! Some of them have been featured on television or made their own fitness videos. Their training is impeccable and I have not found one gym that has surpassed them in this area.

Crunch also has a nice facility with clean locker rooms and updated fitness equipment. I refuse to go to a gym that has sweat stains on cardio equipment and elliptical machines that are practically from the early 90s.

I know other people that are happy with their gyms. My master's thesis was on Curves, and I think that what that facility has done to improve women's overall fitness is amazing. I will post a link to my thesis once my new website is up and running so you can learn more. But, to sum it up, I like the fact that Curves has tapped into a completely "untapped" market. Women who weren't previously exercising do so now because they are in an environment where they feel comfortable.

So, I "heart" Crunch. What gym do you "heart" and why?

Nothing Tastes As Good As Thin Feels

2007-09-21T07:37:00.001-07:00

I read this quote by "anonymous" for the first time in a famous quote book. Since then, I have seen it sporadically. Most recently, I saw it this week while watching "The Biggest Loser." After Lezlye got voted off of the red team, the cameras went to her home in Louisiana to show viewers an update on her progress and I saw the quote posted on Lezlye's refrigerator door. I do see a lot of truth to this statement, but sometimes I have a craving that must be satisfied. For example, I love cheese fries from Outback Steakhouse. The cheesy goodness piled on top of fries alongside their homeade ranch dressing is an indulgence, but defintely worth it. Ahh, how I miss the good old high school days of eating a 20 piece Chicken Mc Nuggets and a medium order of fries... or eating 1 1/2 to 2 full whoppers, and still being thin! Knowing how many fat and calories in those items now helps me stay away from them, but back then, it didn't matter. Don't you wish you were young again with the metabolism of a 12-year old? I know that your metabolism just slows down more as you age, so I'm not excited about getting older. I'm in my 20s, and I'm depressed about aging already!

Are there any comfort foods for you that contradict the statement "Nothing tastes as good as thin feels?"

Scary Realization

2007-09-20T07:34:00.000-07:00

I had a Wild Cherry Diet Pepsi the other night. I just happened to look at the calorie count and saw the number "160." Upon turning the can around, I noticed that I had bought "Wild Cherry Pepsi" instead of Diet. I laughed for a long time over my silly mistake. What is even funnier is that I only had one left in the fridge!

No Skinny Aerobics Instructor

2007-09-10T07:29:00.000-07:00

I had an interesting conversation at the gym this morning. I was talking to one of the regulars in the spin class that I am co-instructing. He asked me if I drank alcohol and I said, "Well, I limit it to about once a week because it has a lot of calories." He nicely replied, "Oh, you don't have to worry about that." I said, "Whatever. My metabolism isn't that great. I can gain weight quite easily. I need to be thin to be an aerobics intsructor." He said that he didn't like skinny instructors, or women that are too thin, for that matter. He further said, "If you lost any weight you would blow away." I kind of rolled my eyes, because I am sure that I could stand to lose a few inches here and there, but we are all more critical toward ourselves than we are others.

As noted in my SWOT analysis, one of my weaknesses is chocolate. In fact, I had a slice of chocolate cherry bread from a local bakery - Buckhead Bread Company- this morning. I just don't know what I would do without chocolate. I gave it up once for Lent and decided I would never put myself through that pain and agony again. I probably should though, because the point of Lent is to give up something that is difficult so that you remember why Christ died for our sins. I think if I gave up chocolate for a while I would have even more definition and tone, but what kind of life is it without chocolate?

Do you have any food weaknesses?

Stay Tuned

2007-09-07T21:49:00.000-07:00

I just bought a domain name- www.flabyouless.net

Stay tuned and I will let you know when the site is up and running!

My own SWOT Analysis

2007-09-06T07:52:00.000-07:00

If you've ever taken a business class, you are quite familiar with a SWOT Analysis. It stands for Strengths, Weaknesses, Opportunities, and Threats. Companies analyze themselves and their competition this way. Strenghts and Weaknesses are composed of all the elements I can control. Opportunities and Threats are composed of outside elements/factors which I can't control.

Here is my own personal SWOT Analysis:

Strengths:
-Dedicated- I will work out AT least 5 times a week, usually 6 though.
-Hard Worker- My mom taught me a core set of work ethics to live by
-Strong Values- My parents taught me a core set of values to live by
-Ability to Cook- A trait passed down from my mother
-Entertaining- I love hosting parties when my schedule permits
-Social- It's very easy for me to meet people- trait passed down from my father (except he can remember EVERYONE's name from years ago and I can't!)
-Music- I have played the piano since I was 6 years old. I'm so happy that I have a piano here in Georgia because I have been able to practice regularly

Weaknesses:
-Chocolate- The darker, the better, and Swiss is my favorite!
-Pleasing everyone all the time- I'm always on-the-go because I have so many interests. It's hard to take a step back sometimes have time to myself
-Procrastinate- I'm getting better about this. In college, I waited until the last minute to study for a test. It usually paid off because I have a great short-term memory. I try to get the things I can done within a reasonable time frame and not push anything off. Have you ever heard the saying, "Don't put off til tomorrow what you can do today?" It's a great quote!

Opportunities:
-Fitness Instructor- I think I have the ability to inspire people to be their very best!
-My Blog- I think that this can be used as an outlet for people to either vent about their own fitness struggles, or get comic relief from mine!
-Travel- With my knowledge of French and passion for becoming fluent in a 3rd language (I am looking into German right now), I can converse and meet people from all over and learn about other cultures
-Mobile- Not only can I travel anywhere at the drop of a hat, I can move wherever I want because at this point in my life, nothing is tying me down
-Relationship with Jesus- I am so lucky to be brought up in a Christian home because God has given me so much to be thankful for. I want to continue to grow and strengthen my relationship with Him.

Threats:
-Death in Family- Although I hate to think about it, it's always a possibility. I may need to move back home and take care of some things, which may delay my career
-Unexpected Cost- If something major were to happen, I would need to borrow money to cover the cost. I like paying off my credit cards in full every month, so being in debt would be hard to swallow (by the way, I'm already in debt from the cost of my graduate school, so it's already hard to swallow!)

What Does Playing Through Pain Have to do With Yoga?

2007-09-03T19:40:00.000-07:00

I had a great conversation on the phone tonight, and one of the memorable subjects that resonated was "playing through pain." Have you ever played through pain? I have. In fact, a particular racquetball competition from my college days comes to mind. I made it to the semi-finals and was neck and neck with a fellow classmate. I had my game face on and was ready to go. We were tied and it was her serve. I jumped to hit the ball. I hit it alright, and fell on my ankle in the process. It swelled up and was handed a set of crutches immediately. My schoolmates were nice and carried my book bag to the classes they could, but making it around campus proved quite difficult. After two days, I decided I would just walk in pain rather than use crutches. I limped considerably, but after a few weeks was back to normal.

I don't mind working out when I'm sick or injured. I have heard mixed reviews about exercising when you're sick, but it usually doesn't bother me so I do it. I do, on the other hand, try to be fairly mindful of my body when I am injured. For instance, at the beginning of this summer, I hurt my right hip trying to do the splits after a long run. I thought my body was warm enough and could take it, but apparently not. Now that it is September, my right hip is still not at 100%, but I am getting there. I have yoga to thank for much of my overall improvement. It has been great for increasing my flexibility and relaxing my mind; I highly recommend it to anyone who is remotely interested in those two areas.

Speaking of yoga, I have another story of how it has helped me in running. When I moved to Georgia at the beginning of the year, I was injured and couldn't run any longer than 7 minutes without hurting. After practicing yoga for a few weeks, I was able to take up running again, and last much longer than 7 minutes!

As noted earlier in one of my posts, I am on my way to being a cycling instructor. Another one of my goals is to become a yoga instructor. First things first though- right now is cycling. Once I master that, it's on to yoga...

Discussion Questions:

What's your take on playing through pain?

Do you practice yoga? Why/Why not?

Cycling Instructor in the Making

2007-08-21T06:38:00.000-07:00

This morning I taught the warmup song and first workout song of "The Ride," a 45 minute indoor cycling class at my gym. My coach praised me afterwards and said that I will do the warmup, one workout song, and cool down next week. I'm excited to be on my way to becoming an official cycling instructor. I love the high that I get from intense workouts, specifically cycling and running. It's so exhilarating to get your heart rate up high, jam to music, and let go as if you don't have a care in the world. Cycling has given me nice definition to my legs and has decreased my minutes per mile running considerably. It's such a great cardio workout that I recommend to anyone. I think that people can be pretty intimidated when peaking inside the windows of a cycling class, but they need not be because the people taking the class had to start somewhere too. I aspire to be an inspirational instructor that has a high turnout for every class. From taking a variety of classes from various teachers, I've learned what style I like. I like to encourage and not discourage. I like to build people up instead of tearing them down. I imagine I'll be a bubbly, fun instructor, but I will need help along the way from otehr teachers and class participants. I'm definitely looking forward to the day that I have my own class...

How Not to Get a Second Date With Me

2007-08-17T07:02:00.000-07:00

I like to eat. I grew up on home cooked meals, such as pot roast and mashed potatoes, spaghetti and meatballs, beef tips on noodles, meatloaf, etc. My mom gladly passed down her wisdom to me, and I'm happy to report that I can cook! Growing up in Texas, I also enjoyed a lot of barbecue, particularly my dad's famous recipe. In fact, he has a barbecue rub on the market now in the lone star state. I love my steak cooked medium rare, and I can certainly eat a large portion. I think that Texans are bred for meat, actually.

There have been a few different occasions where I have been taken out on a date, and the guy said, "Wow, you can eat." I don't know what the reason behind making such a rude comment was. Could it be that he has only been out with girls who eat side salads? I'm not sure, but I can tell you that if a guy says that to me, he's definitely out of the running to be my "steady." Girls are so consciencience about what they look like and how they are perceived by others. If a guy says, "Wow, you can eat a lot," it doesn't make a girl have a positive self image. I don't have the type of metabolism where I can eat whatever I want whenever I want (thanks Mom and Dad for those wonderful genes). I only have to look at a piece of chocolate and see my waistline increase, so I definitely watch it. If I eat a lot out at a restaurant, it probably means that I ate healthy all day or week and am allowing myself to splurge.

Moral of the story- guys, if you want to get a girl, don't make a comment about her eating habits.

Yummy Salad Recipe

2007-08-16T10:04:00.000-07:00

I tend to eat lots of salads in the summertime. With it so hot outside, a cold salad can really do the trick. I came up with this one salad recipe this week that is fabulous, so I figured I'd share! The trick with salads is to have more legumes and less toppings.

Here are the key ingredients:
-Fresh spinach (lots of it since it's only 20 calories for one cup!)
-Fresh sliced mushrooms (again, lots)
-Handful of grapes (red grapes will add color)
-Craisins
-Half Handful of pistachios (handful sizes vary from person to person, but you'll hit somewhere around 100 calories)
-feta cheese (1 oz is 70 calories) (goat cheese also works well and is about the same calorie count)
-Dressing (I like a sweet vinaigrette dressing, such as Newman's Own Light Raspberry Walnut Vinaigrette, which is 70 calories for 2 tablespoons)

Happy Eating!

What to Count?

2007-08-12T15:20:00.000-07:00

Different books/studies/doctors/nutritionists/etc. have their own theories on what to count in order to lose weight. Are you on Weight Watchers? If so, then you are counting your points, which gives foods a certain number of "points" based on their corresponding amount of fiber, calories, and fat. Are you on Atkins and counting your carbohydrates? What about your calorie count? And sugar intake? There are many different components to nutrition, and it's hard to know what it takes to drop that dress size, cinch that waistline, or lose that weight. I just bought the New York Times Bestseller, "Ultra-Metabolism." When I saw the eye-catching bright orange hardback, I was intrigued to read the inside cover. The clincher for me to purchase it was the line, "Food contains information and instructions for our bodies-eat the right foods and send instructions of weight loss and health; eat the wrong foods and send messages of weight gain and disease." One of the chapters that I am looking forward to reading is titled "not all calories are created equal," raising the question in my mind that if you eat less and exercise more, will you truly lose weight?

So, what should we be counting anyway? Carbs, sugar, points? I'm certain that different diets work for different people. Many of my friends have been successful with the Weight Watchers point system. I also know people that have been successful with Atkins and South Beach. The only hindrance from those diets is that once they got off they gained all the weight back.

Discussion point---What do you count to lose weight/inches? What diets have worked for you?

Baby Steps

2007-08-08T22:02:00.000-07:00

Every time I hear the words, "Baby Steps," I think of the movie, "What About Bob." Bob (Bill Murray), from what little I remember, had been recommended that book by his psychologist. "Baby steps" are what would help turn Bob's life around.

Baby steps are synonymous with nutrition and exercise. I have been known to go on crash diets, but they never worked in the long run because I always returned to my old habits. I'm trying to practice "baby steps" now. I don't think that it is possible to get the ideal body overnight (if ever), but I do think that it's possible to take small steps that will help improve your overall fitness in the long run.

As many of my peers and colleagues know, I have been on a low carb diet for a few weeks. I have cut out bread, yogurt, and fruit from my diet. I still need to work on cutting out desserts, but I'm taking baby steps. Of course, it may be possible that no matter how many "baby steps" I take, I may not be able to give up chocolate.

Since I have gone a certain amount of time without breads and fruit, I don't crave them anymore. I used to think that it wouldn't be possible for me to go on a low carb diet, but low and behold I've done it, and I'm very proud of my progress so far. Granted, my clothes may not feel differently yet, but I know with time and continuing with "baby steps," something gradiose will happen. I just have to stick to a plan and have faith in myself.

Workout Variety

2007-08-07T06:28:00.000-07:00

I change my workout routine quite often. These past few weeks, I've been in a workout rut, having to make myself get out of bed in the morning and get to the gym. Once I'm up, I'm fine, but I really have to give myself a pep talk. I'm wondering if it's due to fatigue or boredom. When you go to the gym, do you always do the same routine? Is there a favorite cardio machine that you consistently choose? The challenge I'm making for myself is to change up my routine. I just started walking more on a treadmill instead of rushing over to the elliptical trainer. It would be nice to go outside, but it's just too hot for that. Summer in Atlanta is no different than Houston- it's just as much of a scorcher!

Protein Shake and Heaven- Oxymoron?

2007-07-31T07:08:00.000-07:00

I have tried a lot of different protein shakes, but never found one that I liked. It was a chore to gulp it down. While there are many benefits of drinking them, the major setback for me was the horrible taste. Enter Muscle Milk to the rescue. I first learned about this little piece of Heaven when I worked at a fitness center last year. It was our best-selling protein shake. I asked its loyalists if it really did taste good and they all raved about its wonderful taste. I didn't try it then because the calorie count was a little high for my liking. When the light version hit the shelves, I gave it a try. No lie, this stuff tastes AMAZING. I bought the chocolate powder and then the vanilla powder. There is no need to mix it with milk- water tastes great and makes it fairly thick. I feel like I'm drinking a true shake. If you want to have a better experience, try the pre-made ones. They come in a packs of 4 and cost below $7. Here are the stats:

150 calories
20 grams protein
8 grams carbs
3 grams sugar
5 grams fat

Does it get any better than that? I think not. Chocolate Mint is my favorite, but I have yet to try a Muscle Milk flavor that I disliked. So, if you're looking for a meal replacement shake that tastes like a dessert, buy Muscle Milk. If you are watching your calorie intake, go for Muscle Milk Light. Happy Drinking!

An analysis on PIZZA

2007-07-23T10:35:00.000-07:00

Yes! I remember growing up, that was the only food kids wanted at their parties. No variety, especially when you could choose between cheese and pepperoni. Why don't they just call a cheese pizza a plain pizza? Doesn't pizza automatically come with cheese?

Not only am I a cookie snob, I'm a pizza snob. The best pizza I've ever had is from NYC. There is this one place that my great aunt introduced me to. It has all sorts of interesting pizzas, such as lasagne pizza, salad pizza, and baked ziti pizza. Just writing about them makes my mouth water!

The second best pizza I've ever had is from Mangia Pizza in Austin, Texas. It's a Chicago Deep Dish Style, with the toppings sandwiched in the double crust. It's a little piece of Heaven and for that reason I wish I could have it more often.

So, what makes a pizza place stand out from the rest? Better ingredients, better pizza, or so says Papa John's. I don't know who Papa John's thinks they are fooling. Their pizza is disgusting! For fast food pizza, what would you choose- Pizza Hut, Domino's, Papa John's, Little Caesar's, Cici's (or as my brother likes to call it "Feces Pizza")? I would go with Pizza Hut. Part of it may be sentimental since they gave out free personal pan pizzas for reading books when I was in elementary school.

I think that the crust has a big responsibility for the overall outcome of a pizza. The toppings also need to be evenly distributed. Did they chince you on your favorite ingredient? Be sure to hold it against them next time. For the sheer amount of ingredients, Poppa Rollo's Pizza in Waco is hard to beat. It is loaded so much that you can't see the cheese. I was introduced to it at a young age when my brother, Robert, went to Baylor. To this day, if I'm ever passing through Waco, I try to take him a pizza because he loves it so.

What about frozen pizza? Tombstone, Red Baron, Freschetta, and DiGiornio come to mind quickly- I guess that's effective branding. Freschetta and Digiornio are decent, but it's been so long since I've had a frozen pizza. Their are places, such as Papa Murphy's in Fort Worth, that will make the pizza and you bake it at home. The price is very reasonable, and the product is fine. I wouldn't be giving them any taste awards though.

If you're going to eat pizza, or anything for that matter, make it worth it. This has been an overarching theme in my posts so far. Life is too short to waste on crappy food!

Cookie Snob

2007-07-19T06:23:00.000-07:00

My brother, Robert, is the absolute best baker in the world (he's also a great cook by the way). He's especially famous for his cookies and banana pudding. I don't know how he gets his cookies so perfect. The last few times I've made them they have been really flat. Robert's chocoloate chip cookies are to die for-chewy, melt in your mouth, and double the amount of chocolate chips! After eating them (or shall I say inhaling them), I just can't have a "Chips Ahoy" or even a store-baked cookie. His wife, Erica, agrees. She said it perfectly when I saw her in Texas a few weeks ago- "I'm a cookie snob now." She compares his cookies to those of her coworkers and they just don't measure up- of course I'm not surprised! She and I agree that it's better to not waste calories on mediochre, amateur cookies. Robert was so kind enough to teach me some of his secrets, which I will graciously share with you.

1. He uses a kitchen aid mixer. It really mixes everything a lot better than a hand mixer.

2. He watches the cookies very carefully and takes them out when they are BARELY brown (possibly even before).

3. He uses a nonstick/silicone spatula to take the cookies off of the cookie sheet.

4. The William Sonoma cookie sheet works the best. He doesn't know why, it just does.

What cookie tips do you have?

If you eat it, make it worth it

2007-07-16T07:11:00.000-07:00

Have you ever eaten something that wasn't very good just because it was there/you were bored? Have you ever been hungry and eaten something that didn't fully satisfy you? If you are like me, you sit at a desk all day. It's nice to have hand-held, unmessy snacks to break up the day. Just the sound of the crunch of the potato chips may break up the monotony of listening to your computer humming. Office goodies can be a trap. At my previous jobs, there were so many people in the office that there was always an occasion to celebrate. Cake was involved. As a self-proclaimed cake guru, not all of the cakes that were brought in lived up to par. For example, some were dry, and some had that horrible whipped icing! I would finish the entire slice, either because I thought it was polite or just because it was there in front of me. I have now learned better. If a calorie doesn't give me the satisfaction I crave, I don't eat it. When I crave chocolate, I have the best dark chocolate I can afford. I am a chocoloholic, and dark chocolate satisfies me a lot quicker than milk chocolate. Hershey's doesn't do it for me, but Russell Stover's and Godiva do. Everyone has their own tastebuds. Just make sure that when you do eat something, you like it!

Beware of Free Samples

2007-07-15T14:12:00.000-07:00

Have you heard of the diet tip to never go to the grocery store on an empty stomach? It's true. Not a good idea, because you may buy foods that are bad for you on just an impulse.

Here's my own diet tip. When going to a place that offers millions of free samples (e.g. Costco or Sam's), especially on the weekends, chew gum while you shop. Just one taste of a sample may not be much, but a calorie is a calorie. They add up, and when you multiply the number of samples with their corresponding average calorie count, you may be astounded! Plus, do you think that you will really get a lot of satisfaction from just that one bite, or are you just doing it because it's something to do while shopping? So, save the calories and don't graze. Chew a piece of gum instead.

Work In Progress

2007-07-15T14:02:00.000-07:00

What is a "Work in Progress" anyway? We've all heard it, but it seems as though this phrase is overused. You and I are both a "work in progress," constantly striving to improve ourselves. We all want to look better, feel better, eat better, and improve different areas of our lives. I want this site to be an outlet for us all to share our goals with diet and nutrition. I will share my findings from nutrition articles and my experiences with exercise, and welcome all of your comments.

To overuse the phrase even more, this site is a "work in progress," but I welcome the challenge.