Eat the cookie - buy the shoes!

It's been a challenging year for a lot of us, especially this last quarter of 2008. Better days are coming, but as the holidays close in, I'd like to encourage you to lay aside your concerns and worries for a little while, kick back and just enjoy yourself. In other words,
"Eat the cookie - buy the shoes!"

I'm not trying to be irresponsible or flip. I recognize these are tough times in every respect - physically, emotionally, financially. We're sacrificing more, working harder, and feel more burdened with responsibility. That's why it's important to choose to enjoy the present moment. After all, it's all you've got. My suggestion is to lighten up, take the pressure off. True health and wellness is all about saying yes to yourself!

So go ahead. Eat the cookie. Go out and buy the shoes. Just for you. And have a wonderful holiday season.

Merry Christmas, Happy Holidays and warmest wishes for a great 2009!

Get Ready - Get Set - Get Motivated!

There comes a time when we decide we’re going to turn over a new leaf, bite the bullet – whatever euphemism comes to mind (usually at the beginning of the New Year!) – and get in shape, have more energy, or just eat cleaner and live healthier. Whatever your reason, starting off is usually the easiest part. The trick is maintaining the motivation once you realize how much time and effort goes into achieving your wellness!
The following are my personal top 10 reasons to GET MOVING. As you read through this, I encourage you to really think about your personal motivation for physical wellness.

We all know that exercise is the perfect wellness prescription for the mind, body and soul. But how do you move from weekend warrior or off/on exerciser to making it as much of a habit as brushing your teeth or taking a shower? Start with a journal! Keeping track of your goals by writing, taking photos, and charting your workouts and eating habits will make your success a reality.

1. First ask yourself: Why do you want to get fit? Are you trying to get in shape for an upcoming event? Do you want to lose weight, sleep better, increase your energy, gain strength, add muscle tone and flexibility, or just feel a heightened sense of well being? Write your reasons down in your journal and go back and re-read them to remind yourself when your motivation lags.

2. Set both a short term goal (over a 4-8 week period) and a long term goal (a year). You need a benchmark. Tie your goals to your reasons for working out. Write them in your journal. Make sure your goals are SMART: Specific, Manageable, Appealing, Realistic, Timely. For example, losing 25 pounds in a month is not realistic, but losing 20 pounds in 10-12 weeks might be (no more than 2 pounds per week).

3. Take photos of yourself each month in your workout gear so you have a visual record of your results. Keep these in your journal as well.

4. Make sure you are using proper technique. You want to avoid injury, above all, so check with a doctor or personal trainer if you experience any pain, or if you are not sure whether you are doing a particular exercise correctly. Injury is a sure fire way to lose motivation!

5. Get a workout partner! It will help hold you accountable and working out with another person challenges you to achieve goals faster. If you prefer to work out alone, keep your motivation going by choosing an activity you enjoy doing and add some pumping music to keep up your energy.

6. Write down the excuses or stories you’ve used in the past that have kept you from achieving your goals. Then write down why you’re not going to live your stories anymore.

7. Mix up your workout as you progress toward your goals. Move through plateau by increasing the intensity or the duration of your workout, or by trying a new workout or sport. Your body learns how to do an exercise after a few weeks of doing the same thing so it is important to routinely change what you do. Whatever you chose, make it something you enjoy.

8. Don’t beat yourself up. If you miss a workout or two or three – chalk it up and get past it. Don’t take the attitude that since you haven’t worked out in 3 days, you might as well blow it off for the rest of the week. Get back on the horse!

9. Schedule your daily workout on your to do list and in your planner. Treat it like you would any important appointment or meeting that you wouldn’t dare cancel. If you can, work out in the morning before the day’s business threatens to derail your intentions.

10. Commit to keep growing. You will reach your goals. Don’t give up. Ever.

7 Ways to ReBalance Your Power

It's It’s easy to lose sight of your priorities during the holidays. Renew and re-balance your life with these helpful organizational tips.

1. 1. Observe the 80-20 rule. Use the first 20% of your day (approx. 96 minutes) to tackle your most important tasks. Then even if you get distracted or time wasters creep in, you will have made some progress and reduce your stress.

2. Reserve the tough stuff for prime time. Schedule thinking tasks (reading, calculating, problem-solving) for 8 a.m. to noon, when your mind is sharpest. Night owls should adjust everything to three or four hours later," Crane says. The day of the week also makes a difference, she says.

3. Don't play catch up. Set aside time to organize. Choose half a day once every week or two to take care of back-office things: clearing out your inbox, filing, or paying bills.

4. Apply Total Recall. Most of us don't take the time to appreciate what we've done, or how far we've come. We have this picture of what we want but there's a discontent between where we are and where we need to go. Looking back does push you to move forward. Instead of being frustrated by how far you have to go, think about times you were successful. Apply that sense of confidence and accomplishment to reaching your next goal.

5. Focus on one thing at a time. Multitasking doesn't work. Take time to do a task right the first round and save the doing 2 things at once for no brainer activities like making an appointment while folding the laundry.

6. It's ok to freak out. Everybody assumes that if we do everything right, everything will run smoothly. Wrong. Logging 15 hour days to get everything done will just get you frustrated and stressed. Instead, think about doing your work properly, not perfectly. The next time you freak out, stop what you're doing. Sit up straight and try to calm your mind for 5 minutes. Let those first few crazy thoughts run their course, but don't give in to them. Let go and find a sense of relief.

7. Set your agenda. We think everything is urgent, and it's really not. There are lots of reasons for it. It may be perfectionism or we're worried about getting overwhelmed and other times we just don't prioritize. Determine what you must get done, set priorities, and set up time blocks. Make a conscious effort to cut back so your energy doesn't get scattered. Turn off your cell phone, stop checking e-mail, and shut your door. Start by blocking out an hour each day. Once you reap the productive benefits of that first productive 60 minutes, set up time blocks throughout your day as needed.

Have Fun but Stay Fit During the Holidays

Celebrations and parties with family and friends. Food, drink, and lots of reasons to slip, cheat, and totally slide on being healthy during the holidays. But it’s actually simpler than you think to avoid putting on pounds and feeling sluggish and slow from holiday partying this season. These tips will help you stay on track and they won’t make you feel deprived of fun one bit.

1. Take time for yourself.
Although spending time with friends and family is essential, it’s also important to carve out some relaxation time (at least five minutes) for yourself. Try practicing deep breathing when you feel stressed out.

2. Set realistic exercise goals.
Aim to exercise 30 minutes a day instead of an hour. If more convenient, divide your exercise into eight- to 10-minute intervals throughout the day.

3. Enlist the support of a friend or family member.
Walking and talking with a friend can be a great way to socialize, burn extra calories and reduce your stress level. Having a physical activity “buddy” will help you stick to your exercise goals.

4. Create new, more active traditions.
Instead of throwing a dessert or cocktail party, try ice-skating or Nordic walking with ski poles as an alternate holiday event. Play powder puff football or build a snowman.

5. Avoid an overly restrictive diet this holiday season.
If you enjoy your favorite foods in small portions, you’ll feel more satisfied. Trying to stay away from foods you enjoy may cause you to eat more than you intended to.

6. Drink plenty of water.
Although the cold weather may make you less inclined to grab a glass of water, it is just as important in the winter as it is during the summer. Water helps counter the dehydrating effects of travel or drinking alcoholic beverages. It may also help satisfy your appetite since thirst is often mistaken for hunger.

7. Spread out meals.
Don’t feel like you have to eat everything at once. Try eating dinner early and then taking a walk before sitting down for dessert.

8. Avoid or limit liquid calories.
Many popular holiday beverages contain stimulants (e.g. alcohol or caffeine) that may add to your feelings of stress and increase your blood sugar levels causing you to eat more. Try having a glass of sparkling water after a glass of wine or cup of eggnog.

9. Set realistic expectations for your holiday celebrations and enjoy the imperfections.
Setting unrealistic demands on yourself for the perfect party, perfect decorations or the perfect way to spend the holidays will add to your holiday stress and may set you up for disappointment.

10. Make exercise a priority.
Try to exercise first thing in the morning before other demands sidetrack you. Individuals with an early-morning exercise routine tend to be more consistent when pressed for time.

Make Your Kitchen Fit!

Make your kitchen Fit – Fast, easy ways to make the most important room in your home (outside of the bedroom!) meet your health and fitness needs.

If you’re like many of us who are stretching our food budget by eating more meals at home, or you just want to make a commitment to cleaner eating, you need to have a kitchen that’s in shape! A clean, well stocked kitchen is like a strong body core – it stabilizes your body to keep you strong. Keep healthy go to items on hand so you can put together meals in minutes and aren’t tempted (like me!) to fall back on takeout.

Invest in different sizes and shapes of storage containers to save leftovers. Refrigerate promptly, food should be stored within 2 hours of cooking. Eat or toss after 3-4 days.

Clean eating basics you should always have in stock: fresh fruit, veggies, herbs, salad mixes, low or nonfat dairy, egg whites/eggs, cooked lean meat, 100% juices, olive oil, condiments (mustard, lemon and lime juice, vinegars), pork tenderloin, chickn breasts,l whole grain breads and wraps, nut butters, whole wheat flour, canned beans, low sodium soups, water packed tuna and salmon.

Don’t store spices over the stove or on the windowsill. Store in cool dark places and always keep lids closed tightly. Crush the herb in your hand, if it lacks aroma or color it probably has lost most of its antioxidant capacity and flavor.

Use 2 cutting boards – one for raw meat and one for veggies, fruit, and cheese.

Check your freezer/fridge temps regularly. Fridge should not be beyond 40°F and freezer should be a steady 0°F.

Don’t rinse raw meat of chicken before cooking, it simply splatters bacteria around.

Organize the fridge and pantry so the healthiest foods are at eye level and easy to grab. Keep a bowl of fresh fruit front and center in the kitchen – and eat it!

Are You in a Holding Pattern?

I wonder if this holiday season you’re feeling, as I have, a little like a cruise ship in a holding pattern? Cruise ships book their schedule prior to sailing. For example, if you’re on a 4 day cruise, you’re out for 4 days. The ship won’t sail into port any earlier. If it nears its destination ahead of schedule it will slow down or even stop, and stay in this holding pattern until it’s scheduled arrival time.

Sometimes life feels like that. Things might have slowed down for your business due to the economy. You might have a health concern, a financial crisis or loss of a job that’s stopped you in your tracks. Or maybe you’re so overwhelmed with life’s responsibility that you like you’re moving slower and slower until you grind to a halt for no apparent reason at all. But like the cruise ship, it’s only temporary. You do have a purpose and a destination.

Don’t get distracted by your circumstances, by the media’s dire predictions, or your financial situation. Put on your “spirit” binoculars and look ahead. The lights of the port are in front of you. You’re in a holding pattern, but that’s all it is – soon you’ll be moving again. Holding patterns are useful for helping you bring things back into perspective. They help you refocus your priorities. I spent a lot of time resisting my holding pattern, twisting and turning like a worm on a hook until I realized that opportunity was hidden in my adversity.

I took time off, studied nutrition and life management coaching. I researched new ways to make life organization more holistic and even more simple for busy women.
Before you know it, your ship will starts moving again and continue its course. You’ll arrive right on schedule. Don’t be distracted by what’s happening in the physical world. Keep your faith, stay focused, and keep things simple.

Climbing out of the box

I don't know about you, but the silver lining for me during this economic crisis has been surprising and quite enjoyable - I'm getting more creative. That may not mean much, but anyone who knows me would not describe me as creative. I'm an organizer to the max - linear, analytical, methodical. I live in the box, not outside it!

Not that I can't - or don't - come up with creative solutions for my clients in my business. But you wouldn't call me when you need to come up with an amazing color to paint your living room or ask me where to hang your incredible piece of art. Lately, though I've been blessed with some very creative aha moments both professionally and personally, which I believe have been stimulated by the relatively tougher times we're experiencing economically.

If you subscribe to any e-newsletters at all, you know what I mean. Effective marketing right now means thinking way out of the box - it's more than just cutting prices. To survive in this economy you have to not only be affordable but unique, relevant, and valuable.

When things are going well, we tend to take that fact for granted and we do what we do. We're focused on results, as we should be. But it's easy to lose sight of the bigger picture. Recently a friend who owns her own home management business told me she's spending more time finding creative ways to give her customers incredible value.

Maybe it's a little bit of not missing the water until the well runs dry, and that's not always a bad thing. Confucious said, "Consider the uses of adversity." What amazing idea could these tough times birth for you?

Sweat Out the Tough Times!

My prescription for these tough economic times is to strap on your running shoes, pick up some hand weights and work it out! These uncertain times have ramped up everyone's stress level - including mine! And while you can be tempted to become immobilized on the couch, fence, or whatever - you need to do exactly the opposite.

In fact there is no better time than right now to focus your energy on your body and on you - be selfish! I find my mental clarity shoots up several notches after I get those endorphins pumping through my blood. Right now I'm depending on working out to keep me sane. The uncertainty of the economy, business dropping off and the need to be ever more creative and focused place more demands on me than ever. For a while I started feeling like a worm on a hook, wriggling first one way and then another - but still stuck!

That's when I realized that life is simply sometimes just tough. You can't change it, but you don't have to be overwhelmed or defeated by it. Emotional and mental pain can do a number on your health - it will leave you without passion, motivation or confidence. That's why taking care of your health - eating supportively and working out regularly is SO IMPORTANT. It shows us that we do have control over our choices and outcomes. It's a powerful reminder that we can contribute in a constructive way to our own well being.

I believe you feel the most alone and overwhelmed in life when you're no longer participating in something meaningful. What these tough times are teaching me is that I am building a stronger, more confident me! When my lungs are screaming as I run an 8 minute mile, I'm not thinking about the negative and messy parts of my life. I'm building my self confidence and my self esteem. It's a commitment I make every day to keeping passion in my life.

Now it's more important than ever to keep moving! Get off the couch and give yourself the attention and care you deserve. I'm right here to help if you need me.

Confused? Answers to 8 Common Weight Loss Questions

We hear so many weight loss tips it's downright mind boggling. Should you eat after 8 p.m.? Will eating grapefruit help you lose weight? A team of nutrition experts gives you the skinny:

1. Does chewing sugar free gum and eating low cal foods like celery help burn calories?
Hardly enough to matter. This is called the "negative calorie" approach to weight loss whereby chewing low cal foods takes more energy for your body to chew and digest than the calories they contain. At a Mayo Clinic study, it was determined that a peson who a piece of gum every waking hour of the day would lose less than a pound in one month. Bottom line: Stop chewing and get moving if you want to lose weight.

2. Does coffee rev my metabolism?
Resounding yes, if you drink it black. Caffeine stimulates the nervous system signaling the body to release a small amount of energy from its fat stores. When you add milk, cream, or sugar it causes insulin levels to rise which diminish the metabolic effect.

3. Will I gain weight if I eat after 8 p.m.?
It depends. The most important factor affecting weight is the total calories you eat each day, not when you eat them. That said, skimping on meals during the day may set you up to overeat at night which WILL pack on pounds. Research is showing that eating a larger breakfast, a moderate lunch, and a smaller dinner can help you consume fewer calories and reduce the temptation to snack at night. Turns out grandma's old adage was correct: Eat like a king at breakfast, a prince at lunch, and a pauper at dinner!

4. If I'm rushed in the morning, should I grab a donut or whatever's handy or have nothing at all?
A donut is technically better than nothing, but not by much. The sugar, fat, carbs, and white flour are quickly absorbed in the bloodstream making your blood sugar rise so you will be hungry shortly thereafter. Over time this kind of eating may lead to weight gain. Studies at St. Louis University showed that women who eat carb rich meals over high protein ones ate about 400 more calories and had stronger cravings over the next 36 hours. Skip the cream filled and cake versions, and muffins.

5. Should I blot the oil on my pizza to cut calories?
It will help. Blotting a medium sized piece of cheese pizza can remove up to 50 calories and 5 grams of fat. But blotting won't help you if you're ordering cheese stuffed crust, meat-lovers, or double cheese pies which can add up to 800 calories per slicke and contain more than a whole days' worth of fat and sodium. Order with extra veggies and half the cheese and switch from deep dish to thin crust.

6. Does exercising on an empty stomach burn more fat?
It does, but if you're like me, you might not be able to work out as long or as intensely as you would if you had eaten first. A 200 calorie snack about 30 minutes before working out could actually help you lose weight in the long run, because you're able to work out longer. Exercisers who work out on an empty stomach may become so hungry post workout that they make poor food choices. Eat a banana, yogurt, protein drink or bar before working out can give you the energy you need to crank up the intensity.

7. Does eating grapefruit help you flush fat?
Despite the long standing rumors on this one, there is no science behind any food burning or melting away fat. If you lose weight on a grapefruit plan it is probably because you have cut calories by restricting food intake.

8. Does eating carbs, fat, and protein separately help with weight loss?
Nope. Food combining has gone in and out of favor over the last 10 years. The theory is that different food types (proteins, fats, straches, sugars, etc.)require their own digestive enyzmes in order to metabolize properly. The claim was that mixing these groups or eating them at the wrong time could cause weight gain. Recent studies indicate that a balanced diet worked just as well if not better (consuming healthy carbs, protein, and healthy fats at meals) than food combining plans.

Holistic Fitness Program

True wellness springs from a deep connection with the physical, mental, and spiritual. You can't have one without the other. As my own training has progressed, I've learned to tap into this connection in a way I'd never even thought about when I was younger. I started taking better care of my home environment and organized my work load more efficiently so I'd have time to train. I worked on reducing stress and eliminating activities and people who drained my energy.

I took time out to go within (I'm a yoga reject, but I'm learning to love it!) to create more focus and calm the ADD hummingbird that always threatens to derail me. And it worked! When I ran 8 miles in slightly over an hour, I experienced a confidence and power that made me feel on top of my game. At 50 I feel better than EVER!

The way I did it was one simple change at a time. For once I didn't try to eat the entire elephant in one sitting as I've been known to do. I started slowly and let the momentum build. The results have been nothing short of amazing.

There is no better time for you to think about you and to focus on your health. Don't hunker down and cease moving. Begin with one small change and watch the quantum effect it will have on your life.

People First

If you had to step over piles of clothes, papers and unidentifiable "stuff" just to get to your kitchen table, you're not alone. Studies show that although families are smaller, homes are larger than ever. Even with the current financial crisis, we're still taxing our credit cards and filling up our spaces with more. We've been led to believe that things bring us happiness and it's a hard habit to break.

What a good professional organizer must do then, is to uncover what's really going on underneath all the stuff, which can often be painful, but life changing too.

Clutter and too much stuff robs people of so much. It destroys intimacy, it promotes tension and steals playfulness. All of which are key to good relationships. The stuff takes over. It robs you psychologically. You can't be at peace.

If one person in the home tends to perpetuate clutter and disorganization it can be like living with an alcoholic. The family becomes pivoted around the clutterholic and the relationships become strained and tense. At first glance it may not appear as serious as substance abuse, but when you scratch beneath the surface you are likely to find feelings of resentment and lack of respect.

Everyone feels the effects of the clutter. One of my clients complained, "I can't do the things I want to do with my kids because of all the piles. I can't help them with their homework because there's no space. My relationship as a dad is compromised by all the stuff in the house."
Once we get over the fact that we don't need the stuff and that all that stuff is actually hurting our relationships we realize that what we need is each other.
Are you hiding behind all your clutter? Is it a way to avoid intimacy? Take a look in your bedroom before you answer that question. If there's stuff everywhere, ask yourself why. It doesn't matter if you're single or have a partner - you can't nurture yourself or others while you're wading through stuff.
Think about the people you love and what they mean to you. Wouldn't you trade your entire house full of stuff if it meant keeping them with you just one more day? People first. Then things.

Making Peace with Order - and Disorder. . .

Last week I learned a little more about myself and my passion for organization. Or is it a little bit of OCD? My mother was here in August for her annual visit. We got to talking about "the old days" and she mentioned off handedly, "Well, you know what your uncle used to say about my mother's side of the family. The best way they could control their lives was to reorder the towels and make sure everthing was in its proper place. We couldn't even go out to eat until your grandmother had walked through the entire house making sure every room was in order."

Later I thought about that conversation and my possible roots of compulsion that lurked beneath my desire for order. Did I inherit my mother's and her family's belief that if our living space wasn't perfect, everything - not just the house - but our lives - would fall apart?

I think my grandmother and her siblings used the rituals of order to combat the powerlessness they may have felt as Italian immigrants struggling to make a life in a new country while their father slowly died of tuberculosis in the upstairs bedroom. Order was their survival kit, their way to stay in control.

Of course the reverse can also be true. Disorganization and holding onto too many things is a different kind of survival kit, a pattern inherited from the past. We can heed these patterns, but don't have to hold onto them.

If your relationship with clutter is a "living survival kit" - maybe passed to you from another generation or another time in your life, can you afford to let it go? If it's an outdated coping mechanism that makes your life difficult or tough for those nearest and dearest, can you afford not to?

Hungry or Just Mindlessly Munching? Use the Hunger Meter Test. . .

Before you sit down to eat, try this simple test:

1. Take a minute to assess your hunger level.

2. Rate it on a scale of 1 (ravenous) to 10 (totally stuffed).

3. If your hunger is at a 4 or higher, it's time to eat. Waiting until you're at a 2 or a 3 will put you at risk for overeating.

4. Start to slow down when you get to a 6 or 7 and reassess. Are you still eating to satisfy hunger at this point? Or are you eating for the sake of eating?

Want to get control of your eating? Dust off your intuition.

Remember how you used to eat when you were a little kid? Chances are when your plate was put in front of you, you took time to give your food the once over, inspecting it, smelling it and touching it before you ate.

You didn't just cram it into your mouth without thinking and swallow it with hardly a chew. You pushed your plate away when you were full and no amount of cajoling or threats would make you eat more. And as a rule, you didn't plunge headfirst into a bowl of ice cream when you felt sad or lonely.

That's because as a child you were your own dietary Jedi Master and you didn't even know it. You were a master of intuitive eating. Intuitive eating is the practice of mindfully listening to your body's natural hunger cues instead of dieting or emotionally eating - and it can help you lose weight and get healthy.

New research shows that women who eat intuitively have lower BMI's (body mass index) than non-intuitive eaters. They also report higher levels of appreciation for their own bodies, and were less apt to judge their appearance as critically as those who did not eat intuitively. There are more studies that show that mindful eating can help you get control over binge eating and lower cholesterol levels and risk of cardiovascular disease.

It's easier than you think.

Here are a few thoughts to get you started.

1. Pay attention. Eating can often be automatic behavior, like getting dressed or brushing your teeth. You have to think about what you're doing and focus on your eating. Dinner at my house used to be called the "festival of wolves." Everyone in our family descended on the meal as soon as it hit the table like ravenous beasts and literallay "wolfed" it down - despite my poor mother's entreaties to "take your time - taste it!" Before you pick up your first bite ask yourself:

2. Are you really hungry? Is your craving from the head or from the stomach? Is it emotionally driven or is it real hunger? Rumbling in the stomach, low energy, headache or dizziness indicates you need to eat something. Craving a pint of Ben & Jerry's all afternoon means you probably don't need to eat.

3. Am I aware while eating my food? My grandfather used to admonish us to chew each mouthful of food at least 20 times before swallowing. At the wolf table, that was impossible! My brother and I were astonished this was even possible (outside of taffy or JuJuBees)! Do you use all of your senses when you eat? Mindful eating means awareness of not only food's taste, but it's texture, smell and sound. It helps you slow down and get pleasure from your meal or snack.

4. Am I multitasking while eating? Eating while driving, watching TV, or working at your desk greatly limits your ability to pay attention to what and how you're eating. It doesn't do much for your digestion either.

5. Am I listening to my body's signals to stop eating? The same way you consider when to start eating, be mindful of when you should stop. You should feel satisfied, but not stuffed or full. Stop eating when about half your food is gone and ask yourself whether you're still eating to satisfy hunger or are you just continuing to eat because it's there.

6. Want to cheat? Go for it! Lose the diet mentality and make your peace with your food indulgences - chocolate, potato chips, french fries. It will help lower your intense cravings. But you must set boundaries for yourself. Use individually wrapped servings or measure your portions to stay on track.

Now take the intuitive eating quiz in the right blog column and see how you measure up as a mindful eater.

In Praise of Women Over 40

Smile – In Praise of Women Over 40!
By 60 Minutes Correspondent Andy Rooney (CBS)

As I grow in age, I value women over 40 most of all. Here are just a few reasons why:

A woman over 40 will never wake you in the middle of the night and ask, 'What are you thinking?' She doesn't care what you think.

If a woman over 40 doesn't want to watch the game, she doesn't sit around whining about it. She does something she wants to do, and it's usually more interesting.

Women over 40 are dignified. They seldom have a screaming match with you at the opera or in the middle of an expensive restaurant. Of course, if you deserve it, they won't hesitate to shoot you if they think they can get away with it.

Older women are generous with praise, often undeserved. They know what it's like to be unappreciated.

Women get psychic as they age. You never have to confess your sins to a woman over 40.

Once you get past a wrinkle or two, a woman over 40 is far sexier than her younger counterpart.

Older women are forthright and honest. They'll tell you right off if you are a jerk if you are acting like one. You don't ever have to wonder where you stand with her.

Yes, we praise women over 40 for a multitude of reasons. Unfortunately, it's not reciprocal. For every stunning, smart, well-coiffed, hot woman over 40, there is a bald, paunchy relic in yellow pants making a fool of himself with some 22-year old waitress. Ladies, I apologize.

For all those men who say, 'Why buy the cow when you can get the milk for free?’ - here's an update for you. Nowadays 80% of women are against marriage. Why? Because women realize it's not worth buying an entire pig just to get a little sausage!

Your Words Shape Who You Are

o "All that we are is the result of what we have thought." – Buddha
o "Whatever we think about and thank about, we bring about." – John Demartini
o "You create your own universe as you go along" – Winston Churchill 1874-1965
o "Whether you think you can or can't, either way, you are right." – Henry Ford 1863-1947
o "Take the first step in faith. You don't have to see the whole staircase, just take the first step." – Martin Luther King Jr. 1929-1968
o "You become what you think about." – Earl Nightingale
o "What ever the mind of man can conceive and believe it can achieve" – Napoleon Hill

These are powerful affirmations. Lately we've been bombarded by the notion of how to manifest the life you want through affirmation and intention. But can you create whatever you want just by affirming it?

Manifesting means to create, or make clear, beyond a doubt. An affirmation is a short concise statement said with passion, conviction and belief. An intention is an intended outcome that guides your actions.

But knowing this is only part of the solution. It's implementation of these powerful strategies that opens the door to creating what you want. For your affirmations to be effective you have to relax and allow your mind to really SEE and EXPERIENCE what you want to create.

Try this exercise. Sit comfortably in a chair, with your feet on the floor, eyes closed. Focus only on your breathing. After a few minutes you'll start to notice your awareness of your breath, and you'll relax. Begin to think about what you truly want to create in your life. Don't legislate it or judge it - just experience it. Put that desire into a short, clearly worded thought and repeat it over and over as if it is occurring now. Allow yourself to fully experience that you have already achieved what it is you want. This takes time and may not happen the first time you try this exercise. But it is key to manifesting - you must feel it with every fiber of your being. Don't affirm in the future tense, for example, "I will be debt free" or "I want to be debt free." Say instead, "I am completely debt free" or "I have the resources to pay all my bills in a timely manner". Keep your thoughts positive and in the present moment.

You may have heard this before, but meditation and prayer are powerful ways to train your mind to affirm and manifest what you want to create. Everything in creation starts with a thought. And thoughts become things. Words and thoughts are incredibly powerful.

You become what you believe.

Split Training or Full Body Workout - Which is Better?

A client recently asked whether full body resistance training performed 3 days per week would achieve the same results as split training (training one body part per session, working out several days per week).

Here's advice from Cathy Savage, competitive fitness trainer and former body builder and professional dancer:

Yes! Full body workouts are beneficial to the body in two ways: They allow for greater energy expenditure per workout, and they allow for more adequate recovery from your workout. On the other hand, resistance training six days per week with double hits to each body part is sure to lead to overtraining. This kind of frequency can stunt the gains you’re making in the gym.

The best kind of workout should be a summation of the time spent in the gym and the subsequent recovery time. Poor recovery will produce few results – as though you didn’t go to the gym at all. Continuously pounding your body, trying to will it into submission, does not work. It’s when you rest that you grow muscle (or lose weight, depending on your goal).

Exercising three to four times per week, hitting the whole body every time, allows you to work each individual muscle group with greater frequency while burning a good amount of calories in the process. Whether your aim is to build or lean out, full body training can definitely supply the same amount of punch that your split training workout provided you before. Try mixing up your rep ranges each time you lift to maximize your potential in the gym. And follow up each workout with a healthy, well-balanced meal. You’ll be well on your way to seeing results in no time!

The Weight of Stress

Stress manifests itself in all kinds of ways. It contributes to an increased risk for heart disease as you age and decreases your immune functioning. It can make you forego your otherwise healthy habits in favor of all kinds of bad behavior.

Stress makes you eat poorly, decreases your motivation to exercise and cause you to gain weight. An American Psychological Association study revealed that 43% of the individuals polled succumbed to overeating or eating unhealthy foods in order to manage stress.

But there's hope for the stressed - while roughly 50% of your stress response lies in your DNA (which means how you respond to stress is built into your genes) - the other half is influenced by your environment.

You can't change your genes but you can make choices that have a positive impact on how you respond to stress.

Next time you're feeling crunched by the pressure of stress, get control with one of these stress busters. You'll probably never live stress free, but you can grab hold of the steering wheel and keep yourself from careening off the highway!

1. Take your vitamins. B vitamins and magnesium are two of the most important nutrients for stress relief. Magnesium helps our muscles relax and B vitamins help regulate brain chemistry. Good sources of magnesium are pumpkin seeds and nuts. For B vitamins look to whole grains and vegetables.

2. Breathe. Increase the flow of oxygen through your body and you'll relax more easily. Inhale for 4 counts, hold for 2, and exhale for 8. for maximum benefit, repeat this exercise 3 to 5 times to reduce stress anytime.

3. Accentuate the positive. It sounds trite but it's true - when your schedule is crammed from morning till night it's easy to get spastic about not having enough time to get things done. Instead, focus on creating a small window of time for yourself - to work out, relax and regroup. You'll shift your mood and your responsibilities won't seem as burdensome. Take a 20 minute walk - it will do a lot for your sanity!

4. Write it down. Do a brain dump and get it out of your head. Releasing your stress on paper may help you determine your key life stressors. In one study, when people wrote in a journal about a stressful event 3 days in a row for about 20 minutes per session, their immune systems were functioning better and their stress levels were lower than those who wrote about random thoughts.

5. Stretch yourself. Cardio and strength training workouts definitely reduce stress, but don't underestimate the benefits of simple stretching. Even practicing one yoga pose a day can reduce your stress levels and improve your body's flexibility.

Room to breathe. . .

Many of my clients tend to hold their breath or breathe very shallowly while exercising - especially when doing new routines or cardio programs. Proper breathing is important during exercise for 2 reasons: to deliver oxygen to the cells and to assist the rhythm of motion.

The exact timing of the breath depends somewhat on the exercise, but the general rule of thumb is that you breathe in during the relaxed phase of the exercise and out during the exertion phase. For example, you would exhale when you push off during a shoulder press. Focus on proper activation of your core to stabilize the trunk of the body and coordinate this with the breathing cycle. The main key is to listen to your body and RELAX - your body will signal you when to breathe.

Deal with that pain in the neck

Today it's almost impossible to get through the day without using your computer. So it's no surprise that sometimes we get a radical pain in the neck! The most common pain is in the area of the trapezius and can become chronic. The good news is that a study published in Arthritis Care & Research has shown that exercise can alleviate the chronic pain your neck.

While general exercise is the typical prescription given by most health care professionals, the study revealed that you need to do specific strength training of the neck muscles for lasting relief - improving the isometric strength of your neck. Try a simple shoulder shrug with hand weights to help strengthen those muscles. Hold a weight in each hand with arms hanging at your sides. Raise your shoulders up towards your ears and release back down. Make sure the movement comes from the upper back and not your arms. Do this for 1 set of 10-12 reps, rest for 60 seconds and repeat.

Working Out Adds Years to Your Life - From LifeFitnessBlog

We know it’s good for us to exercise but studies continue to show just how good it really is. The latest findings confirm, “People who exercise can add three years to their life, and their hearts reap benefits from something as simple as brisk walking a half-hour a day,” two studies suggest.

In a study conducted in Rotterdam, researchers analyzed more than forty years of information from the Framingham Heart Study, a long-running health analysis of suburban Boston residents. There were three groupings of participants which totaled 4,121 people: low physical activity, medium and high. The volunteers, who had kept track of how long they spent doing various activities each day, received scores based on the estimated oxygen consumed for their activities.

The results were as we would expect them to be, the group with the higher physical activity level lived longer. Life expectancy at age 50 for the medium activity group was 1.5 years longer than for the low activity group. The high activity group lived 3.5 years longer. The extra years were lived mostly free from heart disease. The study didn’t give details quantifying high, medium or low activity.

Other similar studies have found several ways to achieve the benefits:
 Walking for 30 minutes five or more days a week, either moderately or briskly, improved cardiorespiratory fitness. It worked just as well to walk briskly three to four days a week.
 Only fast-paced walking on five or more days a week also led to short-term progress in cholesterol levels.
The reality is if you set out to exercise 5 days a week, you will more than likely workout 4 days a week, if you set your goal at 60 minutes a session, you will probably do 45 minutes. To achieve results you need to be consistent so set your goals and stcik to it. Check with your doctor before you start any program of exercise.

Workouts Alone Won't Keep You Healthy. . .

Fitness Quote from Life Fitness Blog:

"Far too many times over the next 12 to 15 years, it was brought to my attention that people who followed my exercise guidelines exactly but ignored their diet, their weight and their cigarette smoking had heart attacks at age 55."
- Kenneth H. Cooper

I loved this when I read it although I did have to read it a few times before it sunk in. I believe this is how many people view their fitness and how they think it should work. If they workout, they should lose weight. If they workout, they should be healthier. If they workout they should live longer. What they fail to “hear” is that exercise without proper nutrition and behavior modification when it comes to alcohol, smoking or drug use is not a fix all solution which will wipe the “unhealthy” slate clean. A proper lifestyle pattern of exercise, proper eating habits and preventive care - such as doctor visits and avoiding unhealthy behaviors is what extends the lifespan.

Tip the Scales in Your Favor. . .

To tip the energy balance in your favor, start by determining how many calories you need each day to maintain your current weight. Doing this requires a few simple calculations.

First, multiply your current weight by 15. That’s roughly the number of calories per day needed to maintain your current weight if you are moderately active. Moderately active means getting at least 30 minutes of physical activity a day (walking at a brisk pace, climbing stairs, or active, physical gardening). If you are less active, you’ll need to increase your activity to that level or reduce your calories further, or you will gain weight.

Weight X 15 = Daily calories to maintain weight
Daily calories - 500 = Weight loss

Let’s say you’re a moderately active woman who is 5 feet, 2 inches tall and weighs 150 pounds. If you multiply 150 by 15, you will get 2,250, which is the number of calories per day that you need to maintain your current 150-pound weight. To lose weight, you will need to eat below that total each day.

If your BMI shows that you are overweight, you can set a goal of losing one to two pounds a week — a rate that experts consider safe. To lose weight, your daily food consumption should provide 500–1,000 calories less than your total weight-maintenance calories. So in the example of the 150-pound woman, reducing calories to 1,250–1,750 a day will produce the desired weight loss.

If you are sedentary, you will also need to build more activity into your day. In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional. Eating too few calories can endanger your health by depriving you of needed nutrients.

Don't Leave Your Goals to Chance

As a personal trainer and life fitness coach, I see many clients grabbing the weights and strapping on their running shoes before they know exactly what it is they want to achieve. My advice is to leave nothing to chance. Research shows that writing down your health and fitness goals makes them 95% more achievable. The more specific you are about what you want, the more likely you will do what is necessary to get it.

First, check your expectations. Are the goals you set reasonable? While it would be nice to lose 20 pounds in 7 days, there is no safe way to make that happen. Unrealistic expectations undermine your efforts and make it difficuilt to stay on track.

Look beyond the obvious. Set goals that can be measured with something other than a bathroom scale - like lowering your blood pressure by 10 points or increasing the distance you can walk or jog.

Keep track of your progress. Journal a record of the progress you make in keeping your goals. It will help you resolve to stay committed. Feelings of accomplishment will provide the fuel you need to continue moving forward.

Think carefully before sharing your goals. Sometimes it is a good idea to share your goals with family and friends and sometimes it isn't. Think about what feels right to you and trust your intuition.

Celebrate every achievement, milestone and moment! Reward yourself! it's a great way to stay motivated.
Review and revise. Life happens when you're making other plans. You may have to modify of change your goals to accommodate your situation.

The Magic 8 Rules for Healthy Eating

1. Eat 5 meals per day. Smaller, more frequent meals boost your metabolism, increasing the rate at which you burn calories for some time after the meal. DO NOT SKIP the snacks, even if you aren’t hungry. Eat a little something. It will boost your metabolism and your energy level. As you get fitter, you’ll find you are burning more calories and will need the fuel.
a. Breakfast (DO NOT EVER SKIP BREAKFAST)
b. Mid-Morning Snack
c. Lunch
d. Afternoon Snack
e. Dinner

2. Redistribute your calories throughout the day. This is an extremely important aspect to weight loss that is often overlooked. The best way to PUT ON MORE weight is to skip breakfast, eat a light lunch and then power feed at dinner. The old adage from our parent’s day turned out to be true and will guarantee you shed pounds:

a. Eat like a KING at breakfast (biggest)
b. Eat like a PRINCE at lunch (moderate)
c. Eat like a PAUPER at dinner (lightest)
d. Add to that – 2 healthy energy boosting snacks per day

3. Consume 25-30% of your total daily calories at each meal and the remaining 10-25% comes from your snacks.

4. Be wary of portion distortion. Overly large meals actually cause your body to store fat. Consuming a large number of calories at one sitting makes your body secrete an abnormally high amount of insulin, known as an insulin spike. Insulin’s job is to take glucose (sugar) out of the bloodstream and lay it down as body fat – exactly what you DON’T want.

5. Set an eating cutoff time. Stop eating a minimum of 2 hours (and preferably 3) BEFORE BEDTIME. You don’t want to feel ravenous, but feeling a little hungry is a good thing – it’s your body’s way of telling you it is losing fat. Just this step alone will translate into some weight loss.

6. Eat from the rainbow. Eat a variety of healthy foods from all the colors of the rainbow – red, green, yellow, purple, etc. The greater the variety and balance of foods, the healthier you will be. This may take some attitude adjustment but try to think of eating clean as a gift not a punishment.

7. Strive for a balance of carbs, protein, and fats every day. .

a. Carbs are the major source of energy for the body and primary source of fuel for the brain. Without adequate carbs, you can’t burn fat efficiently.
b. Protein is important, but too much reliance at the expense of other nutrients puts strain on the liver and kidneys and will cause the body to break down its muscles to gain energy, resulting in weight gain.
c. Healthy fat is necessary for digestion, creating hormones, and increases your immunity to disease.

The healthiest balance is approximately:

50-60% of calories from healthy carbs
25-30% from fats
15-20% from protein

o Eat 2 servings of fruit and 4 of veggies per day
o Eat 5-7 servings of whole grains/day for necessary fiber

o Fats: Canola oil, avocado, flaxseed, omega 3’s from fish

o Protein: Eat high quality sources that are low in saturated fat.

8. Limit alcohol and drink a minimum of 8 glasses of water a day.
Alcohol has more calories per gram (7) than either carbs or protein (4)
Alcohol slows the metabolism and the effects can last for days.
You tend to eat poorly when drinking and exercise less effectively the next day.

What's the Calorie Story Anyway?

Most people cut too many calories from their diet in order to achieve weight loss, and eventually give up out of frustration. You should only cut 500 to 700 calories from your daily intake to lose weight.
A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.

Cut your calorie intake by 500 to lose 1 pound each week or cut by 700 calories to lose 1-½ pounds each week. There are 3500 calories in one pound of fat. To lose 1 pound, you need a calorie deficit of 3500 calories. This calorie deficit should happen over the course of one week.

A diet with too few calories is hard to maintain and will slow your metabolism. Eat too many calories and you will not lose weight. The healthiest eating method is to eat 5 to 6 small meals per day and include a daily aerobic exercise program 5 days per week. This will increase your metabolism and help you lose weight quicker.

Finished Number 2!

My friend Elaine and I ran our second 1/2 marathon last Sunday. Unlike the Seattle Marathon, this one was tough. We definitely didn't have as much fun as our Thanksgiving run. The hills were much steeper than they looked on the virtual tour and the weather was hotter than predicted. It took me almost 5 miles just to settle in, waiting for the adrenaline rush that never came. The hills came at us one right after the other, so we never had time to recover. Thanks again to the kind neighborhood folks who sprayed us with their garden hoses as we ran up those never ending hills!

The good news is despite the hills and heat, we came in only slightly over our last race time - just over 2 hours. We're in the process of deciding whether to train for the full marathon in November or just race more competitively in the 1/2. I'd love to start a training program for first time 1/2 marathoners.

It's a great gift we give to ourselves twice a year - running our race and keeping on going!

Link Between Breast Cancer and Plastic Water Bottles

Bottled water in your car can be dangerous.

This is how Sheryl Crow claims she contracted breast cancer, as seen on the Ellen Show. Evidently this has been identified as the most common
cause of high levels of breast cancer, especially in Australia.

A friend's mother was recently diagnosed with breast cancer. The doctor
told her that women should not drink bottled water that has been left in a car.

He went on to say that the heat and the plastic of the bottle have certain
chemicals that interact and have been linked to breast cancer. The heat causes toxins from the plastic to leak into the water and they have found these toxins in breast tissue.
So FYI, just to be safe, use a stainless steel canteen or a glass bottle, otherwise don't leave your plastic bottles in the car in warm weather.

Squidoo Lens

Check out my squidoo lens. It was fun to create and really easy. There's some book and dvd recommendations - and you're welcome to add your suggestions and comments.

Don't Break Your Heart

According to the American Heart Association, cardiac disease remains the number 1 killer of women in the United States - more than all the cancers combined. Even if you are fit and healthy, heart health will one day become an important concern and accruing evidencde suggests that pre-menopausal risk factors dictate post-menopausal outcomes.

Lifestyle factors play an important part so keeping fit through diet and exercise is key. But researchers have long believed that your genetic risk of cardiovascular disease is one of the best predictors of future heart health. It doesn't mean you're destined to get heart disease, but it is a risk factor. Studies showed that young women with a family history of heart disease had more risk factors, but were also less likely to make lifestyle changes to improve heart health.

Get off the diet rollercoaster. While you need to keep your weight in check, weight cycling increases your risk of heart disease. In one study a voluntary weight loss of 10 pounds at least three times in your life was associated with a seven percent decrease in good cholesterol. Changes in metabolism may affect the heart.

Train your heart. Interval training workouts are one of the best ways to boost heart health. My time saver metabolism booster or calorie/fat blaster cardio workouts take between 30-45 minutes, and pack a powerful aerobic punch.

Contact me at robin@yourlifeinorder.com or robin@lifefitnesswithrobin.com to find out how.

Stress and Your Abs

Did you know that stress can make you store fat in your abdominal region? The hormone cortisol is released in the body during times of stress. Cortisol can remain elevated for prolonged periods of time if you experience chronic stress. This hormone tries to protect and ready the body for "fight or flight" by stimulating carbohyddrate metabolism for fast energy.

Part of this process involves insulin release. The main point to remember is that when insulin is released, fat metabolism is minimized and the hormonal response is increased appetite. Knowing what stresses you out and taking appropriate steps to minimize it is critical for good health.

The 10 Biggest Nutrition Mistakes Women Make (even women in shape!)

These are some of the most common diet mistakes that even women who consider themselves pretty fit can make. (Mea culpa - I've been guilty too!) With a little modification you can boost your fat loss and build muscle more effectively - so see if any of these apply to you:

1. Cutting carbs before a workout. Most women feel that getting lean means fewer carbohydrates. But you need healthy carbs to burn as body fuel. Eat a small meal, just enough to support activity. Focus on protein, healthy fat and slow digesting carbs about 30-60 minutes before workouts. Otherwise you're depleting your body of nutrients it needs to effectively burn fat and calories.

2. Diet and Exercise Short Attention Span
It's natural to try to opt for a faster, easier, shorter way to do things. But that won't work when it comes to fitness. Cookie cutter, one size fits all approaches don't work in the long run. To really know if a nutrition plan is working for you, give it a minimum of 6-8 weeks. Don't jump around and follow the latest craze or fad.

3. Eating Too Many Prepacked "Good for You" Foods
Those reduced fat, 100 calorie packs may look tempting, but the fact is, the majority of your meals should resemble their natural state with minimal packaging and come from the outer sections of the grocery store. That's where the produce, dairy, and meat are found. Only a few meals a week should come from plastic containers or microwaveable boxes. That includes power bars!

4. Not eating any sugar.
It's a prevalent assumption to avoid sugar - including fruits and sweet vegetables like carrots. These are healthy for you and should not be avoided. Eat as many vegetables as you can and make fruit a part of your daily diet.

5. Not journaling.
I pooh poohed the journal at first but it does make a huge difference. If you don't write it down, what works and doesn't work will be easily forgotten. With a food and exercise journal you can keep track of what you ate and did during your workouts and how your body responded. When you fall prey to portion distortion and skipping workouts and not holding yourself accountable - you will either add unwanted pounds or not lose the ones you've already got.

6. Reliance on caffeine and diet soda.
The borrowed energy you get from energy drinks and coffee will eventually cause your system to crash after it leaves the blood stream. If you find yourself addicted to caffeine, slowly taper off your intake over several weeks and be sure to eat clean, stay hydrated, and get proper sleep to keep your energy levels up.
Make diet soda a special occasion beverage - not a staple. Recent research shows that the artificial sweetners in these beverages may actually encourage consuming more calories, not less.

7. Cutting Calories After Workouts.
Many women don't refuel after workouts. Post-exercise is a time for repairing and refining your physique with nutrients. When you don't eat enough around your workout it's impossible for the body to spare muscle and increase metabolism, much less burn fat. It just keeps recycling itself to stay in survival mode. Take in a small amount of healthy protein and carbs immediately after exercising.

8. Battling cravings.
Over depriving yourself leads to bingeing. When you have a craving, indulge sensibly while controlling calories. Don't beat yourself up about eating something off limits. Take it in stride and move on.

9. Dieting to the extreme and as punishment.
Very restrictive nutrition plans will create a feast or famine cycle in the body. You can't live on 1000 calories a day. Your body will not function properly and anything extra you put in your body will be stored as body fat since the body recognizes your current state as one of famine. Regulate your calories by your daily activities. www.nutritiondata.com can help you figure out your daily caloric requirement.
View healthy eating as a lifestyle choice, not a punishment. Challenge yourself to find good food alternatives that appeal to you and taste good, to replace the bad ones.

10. Focusing on dieting - not clean eating.
Going "on a diet" is old school thinking that will cause your weight to yo-yo back and forth and weaken your immune system. Healthy, clean eating must be a lifestyle choice. Figure out a year round weight management plan that's more about balance than extremes.

8 Ways to See Weight Loss Results Quickly & Safely

Ok, here’s the straight up skinny (no pun intended) – to lose weight in 8-12 weeks, you’ll need to work hard and be dedicated. I’m talking about an average two pounds per week weight loss, so every bite will count and every minute of cardio matters.
The goal is to lose weight while preserving and building muscle mass. To accomplish this, follow these 8 key points, stick with your training program and follow your healthy nutrition plan.

1. Increase cardio – maintain weights. Experts recommend up to 1 hour of cardio, six days a week. We are aiming for up to 1 hour, 4 days per week. Compound, circuit weight train or unilateral train 2 days per week. Take one day off per week for recovery.
2. Eat starchy carbs early in the day, taper off at night. You’ll burn them during the day and they will burn you at night! The only exception is after a long evening workout, where you will need to replenish energy. When making any starchy carb (oatmeal, pasta, rice, cold cereal), use a measuring cup to ensure you eat the correct portion.
3. Eat protein at least 3 times per day. Protein helps you feel fuller, digests more slowly, and helps to prevent muscle catabolism as you lose weight. 80-100 grams daily is good.
4. Stop eating 3 hours before bedtime. Oprah broke through one of her weight plateaus using this strategy. Don’t have ANY late evening snacks or late dinners.
5. Minimize restaurant meals. It’s almost impossible to control portions – they are always large. If you have to eat out, stick to no-brainers like lots of salad, veggies, chicken breast, or small amount of lean meat or fish. If you really want to be successful, you have to remove the temptations.
6. Don’t eat ANYTHING fried and stay completely away from fast food (unless it’s salad).
7. Have one cheat meal ONCE per week. Try to keep the meal under 700 calories and do not let the cheat meal become a cheat day, days, or week.
8. At the end of each week, set one goal to improve upon, like incorporating more veggies into your diet, drinking more water, or upping your cardio workout.

The Skinny on Diet Soda

Lately the artificial sweetener leading to weight gain issue has been bandied back and forth quite a bit. Researchers suggest that these sweeteners may work counterintuitively by giving your body the go ahead to eat more food rather than less.

The studies are not conclusive and more research is needed, but the premise is that the sweet taste sends your body a message that you're taking in a lot of calories. But when your ingestive and digestive reflexes gear up for the high-caloric intake - they are met with the no cal or low cal sweetener and the body then gets the metabolic go ahead to eat more and consequently burn less.

Just to be safe, stay clear of of artificial sweetened foods as much as possible. Natural alternatives won't cause an insulin spike or confuse your system and lead to possible weight gain.

become what you believe. . .

Exercise is one of the best ways to protect yourself against heart disease - an increasing risk among over 40 women. But what kind of exercise is best, and how much should you do?

The American Heart Association recommends 30 minutes or more of moderate activity per day as a good initial goal (and hopefully, build up from there). If you've been on the couch for awhile, start with a brisk walk 3 days a week. This step alone will cut your heart disease risk in half. Even mild activity, like walking at a reasonable pace a few times a week, can make a big difference in the health of your blood vessels. Raising your heart rate and dilating arteries modestly can help to lower your blood pressure and prevent atherosclerosis. Start with 20 to 30 minute walks three days a week, then build up to 30 minutes or more nearly every day. If you feel chest pressure, lightheadedness, or marked shortness of breath, see your doctor right away. If you're feeling good - pick up the pace!

Welcome to Life Fitness!

Thanks for visiting my blog and welcome to LifeFitnesswithRobin - Over Forty "Fenomenal" Fitness for Mid Life women!

Visit me at www.lifefitnesswithrobin.com. I'm looking forward to getting to know you and your fitness challenges and successes. Good health is something I am passionate about.