Friday, May 28, 2010

21 Universal Rewards of Exercise

The number one reason that most people are out-of-shape is that they don't exercise enough.

Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

  1. You'll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
  2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you'll be trading your clothes in for smaller sizes.
  3. You'll be less stressed: You have enough stress in your life - it's time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
  4. You'll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
  5. You'll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you'll be pleasantly surprised when difficult tasks begin to seem easy.
  6. You'll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
  7. You'll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
  8. You'll be more confident: Who doesn't wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
  9. You'll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
  10. You'll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
  11. You'll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
  12. You'll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
  13. You'll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
  14. You'll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
  15. You'll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You've probably heard of ‘runner's high', this can be achieved by any great workout.
  16. You'll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
  17. You'll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
  18. You'll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
  19. You'll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
  20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
  21. You'll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you'll see shape and tone in all the right places.What are you waiting for? Lace up your shoes and get moving!

Thursday, May 27, 2010

Protein Pancakes

I made these pancakes last weekend. I looked at a bunch of recipes before altering some and finding a great concoction. They were great.
Plus you can doctor them up anyway you like. Next time I think I may add some flax seed. Alternatively you can add banana, pumpkin, etc. I know some will poo-poo my addition of butter but it only adds like 10 calories and makes them taste so good. Almost like regular white flour pancakes.

Protein Pancakes

1 cup oatmeal (not instant or quick cooking)
1 cup cottage cheese (I used 1%)
1 cup egg whites
2 tsp melted butter
1 tsp vanilla
1 tsp cinnamon
½ tsp baking powder

Put all in a blender. Blend until smooth. Cook like regular pancakes.

Makes about 16 - 20 medium pancakes.

Serves 4

Nutrition Facts
Serving Size: 5 pancakes

Calories 167
Total Fat 3.88g
Sodium 301.57mg
Total Carbohydrate 18.6g
Dietary Fiber 2.93g
Sugars 2.28g
Protein 15.49g

Friday, May 21, 2010

I Run Like a Girl

So this week I have stepped it up a notch and have been running. Three times already this week and I did pilates today. Since my life has been a bit crazy I have been running over my lunch hour and it has been hot (about 86 degrees) so I have come back to work a hot, sweaty mess. Oh well, when you run like a girl, sometimes you have to pack some extra deodorant.

I tried to eat as clean as possible this week, there was a hiccup yesterday but it was a planned hiccup so I took it in stride. I find that if I eat even the smallest thing that is 'not clean' I get these horrible cravings to continue. I find that eating some protein really helps with leveling me out. Having a mix of carbs and protein every time I eat is wonderful for making those sugar and salt craving go away.

Lets hope my winning streak continues into the long weekend!!

Saturday, May 15, 2010

What a Beautiful Day

What a fricken great day!!!

I woke up all by myself (read, not woken up by my child), had time to read a chapter of my book, took a shower and even was able to spend some alone time outside with my morning tea (it was beautiful outside). I had to return a book so I took the opportunity to get a Starbucks americano with two pumps of white mocha (super yummy).

After some grocery shopping I took my wee one home for lunch before shuttling her off to a friends house so I can go to hot yoga. Guess what, as it was one of the first nice Saturdays in a long time, I was the only one at yoga. Yup, I got a private yoga lesson. It was wonderful. I worked by ass off (hard not to be noticed when its only you) and the sweat was pouring off me.

I then went to pick up some lights my dad ordered and got a super deal on a light I had my eye on (like 70% off).

Came back home to make a delicious supper of bbq salmon, baked sweet potato and grilled asparagus.

I watches a friend's child tonight which I was dreading as our children usually fight like crazy but guess what? They played like angels (well not exactly angles but really good).

With the exception of microwave popcorn, four potato chips and a coke zero I did great in my eating tonight. It was easy today. I didn't struggle with not eating bad food. I even spit out food that I mindlessly put in my mouth. I do way too much mindless eating and need to stop.

What a great day. I hope tomorrow is just as good. Love the sunshine and all the blessing that I had today. Very grateful.

Wednesday, May 12, 2010

A Wise Man Once Said

Albert Einstein once said, "The definition of insanity is doing the same thing over and over and expecting different results."

You would actually laugh at how many times that I hear this at work and the true meaning didn't really hit me till today. I have been home with a sick kid for three days and was creeping on facebook when I came across an old friends recent family photos. She looks awesome. She lost like 75 pounds a year ago and then put some of the weight back on. She has been working hard for about four months now to take it off. I was on the treadmill when it hit me, I could look like that too if I changed how I live my life.

No more little treats, no more missing workouts, no more excuses. This is it, I am determined not to keep doing the same thing over and over expecting a different result. The new thing I am going to do over and over is eat right and exercise and see what the results are. I am guessing I may see different results.

Thursday, May 6, 2010


I did horrible at this months weigh in. I mean horrible. I am exaggerating you are thinking (okay I admit I am a tad dramatic sometimes) but it was bad. So bad in fact that I currently weigh more now than I did in January. Yes that is right, five months and no weight loss. Well that is a bit of a lie, I did lose some weight and put it all back on and more. Eff.

This honestly just makes me want to eat. Umm, I think that is what got me into this situation. It is now time for some self control. Time to put the fork down and pick up the weights. Time to put myself in control of my own destiny, or at least the size of my ass.

Saturday, May 1, 2010

It's Groundhogs Day

Okay, it really isn't Groundhogs Day but my life sometimes feels like the same day over and over again. I do realize that there are some tasks that need to be repeated everyday, i.e. brushing of the teeth, doing dishes etc, but sometimes the daily grind wears on me. (Side thought, maybe using the term 'the daily grind' should be outlawed from my vocabulary.)

One part that is pissing me off about my repetitive life, I keep losing the same 10 pounds over and over again. Seriously! This is getting to the point of ridiculous. I clean up my eating habits, start moving, the weight comes off and then I slip back into old habits. And like Bill Murray, I will continue to repeat my mistakes until I get it right.

Someone please tell me how to stop this cycle of destruction. Okay, I know, I know, just don't slip. Keep on the healthy path. Don't let minor slips turn into full blow outs. Don't think a bit of success means you can 'indulge'. Success means what you are doing is working, keep it up.


I am back on the healthy track after a bad week. I have back my Eat Clean book and am in the process of a re-read. I went to hot yoga today and am going for a long run tomorrow (I don't care if it fricken snowing, I am in my shoes and running tomorrow). I have been pounding back the water and even broke out my vitamins. Tonight, I am going to do my May workout plan (yes for the whole month) and my menu plan for the week. The menu is going to be hard cause I am determined to cut the junk out of my diet so I can lose the junk in my trunk.

I am thinking though of posting more of my recipes and would like to hear from my readers if that is something they want. I have been creating and/or finding some great healthy recipes lately and am willing to share if that is what people want. Let me know.

Off to plan how to kick my own ass this next month. Wow that almost sound like fun. :)