Much needed break

Hi everyone. I hope this Christmas season finds you happy and healthy. Jalaine and I are taking the next 2 weeks off to be with our families for Christmas.

REMEMBER...Keep exercising! at least 30 minutes of cardio 3-5 times a week. Keep toning the upper and lower body.

If you live in Santaquin, or close, I'll be teaching a Mon 6am power pump class on Jan. 3 for FREE and Fri 9am power pump on Jan. 7 for FREE!! Come give it a try.

Happy holidays to you all!! Lacee

Principle 6-Discover the Satisfaction Factor

I love when I take a bite of an amazing bite of food and feel like I'm melting into it-that's why I love this step because it's so much fun to actually begin to enjoy and feel satisfied after you eat, instead of feeling guilty. Food tastes so much better when you find satisfaction in it. The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence-the pleasure and satisfaction that can be found in the eating experience. One of my good friends, who happens to be a chef, recently lost over a 100 pounds. He said one of the things that helped him the most was finding joy in food. So instead of sitting down and just eating an apple-he would cut the apple into as many small pieces that he could and every bite he would take he would exclaim to himself-this is the best apple I have ever eaten, it is so good, I love it. He relishes every bite of food he takes and he ENJOYS IT!!!

Tips for finding joy in food:
1. Give yourself permission to seek pleasure in your eating.
2. Figure out what you really want to eat by paying attention to the following sensations associated with eating.
a. Taste-sweet, savory, salty, sour or bitter
b. Texture-hard, crunchy, smooth, creamy, etc
c. Aroma-sweet, acrid, mild, etc
d. Appearance--color, shape, eye appeal, etc
e. Temperature--hot, cold, icy, temperate
f. volume or filling capacity--airy, light, dense
3. think about how your body might feel when you finish eating: will you be physically satisfied, will a dense food make you feel uncomfortabley full later or an airy food leave you feeling empty, etc.
4. Make your eating environment enjoyable:
a. Eat when gently hungery rather than overhungry
b. make time to appreciate your food.
c. Create an aesthetic environment-placemats, colorful dishes, etc
d. Sit down to eat
e. Take several deep breaths before you eat
f. savor you food
g. pay attention to eating as slowly as you can
h. taste each bite of food taht you put into your mouth
i. provide variety in you meal.
j. Avoid tension while eating.
5. Don't settle, eliminate the unenjoyable

Wall Sit: Quadricep

Tone up your thighs: Wall Sits

Thanks again to my cute hubby (who refused to let me post his face!) for modeling the wall sit. This was in my un-finished basement, so pretend there aren't wires everywhere :) Thanks!

On with it!
This is designed to strengthen the top of your thighs..called the quadriceps. Often referred to as the "Quads" this large muscle group can increase your heart rate, just by toning them. Double whammy! Tone and sweat..HOORAY!


1. Find a wall to lean against.
2. Walk your feet a few feet away from the wall, so you are using your back to balance.
3. Feet should be shoulder width apart.

4. Bend your knees, keeping your back flush with the wall.

5. BEND people! This is where you make it count!

6. Knees MUST BE on top or behind the ankles. Do NOT let the knees move forward over the ankles. If they do, walk your feet away from the wall a few steps.

7. Don't allow the butt to go below the knees..increases risk of injury!

LAST, hold the sitting position for 30 seconds. Repeat 4 times depending on fitness level.

Intermediate: Hold wall sit for 30 seconds. Repeat 5-6 times

Advanced: Hold wall sit for 1 minute. Repeat 4-5 times.

Spinach Melon Salad

6 cups torn stemmed washed spinach
4 cups mixed melon balls, such as cantaloupe, honeydew and/or watermelon
1 cup sliced cucumber
1/4 cup thinly sliced red onion

1/4 cup red wine vinegar
2 tbsp honey
2 tsp olive oil
2 tsp lime juice
1 tsp poppy seeds
1 tsp dried mint

Directions: Combine spinach, melon, cucumber and onion in large bowl. For dressing, combine vinegar, honey, oil, lime juice, poppy seeds and mint in small jar with tight fitting lid; shake well. Pour over salad; toss gently to coat.



I love this recipe, it's such a great twist on salad and I make it anytime I can. ENJOY!!!!

Principle 5-Feel Your Fullness

I'm sure we've all had those times that we've not listened to our body cues and eaten so much that we feel we have to unbutton our pants to get comfortable. Principle #5 is to help us remember to stop and listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what your current fullness level is.

Tips for feeling your fullness:

1. Pay attention to your fullness signals. But remember, the only way that you can do this is to give yourself unconditional permission to eat. You must firmly believe that you will be able to eat again when you get hungry in order to be able to stop when you're full.

2. Be sure to honor your hunger. If you're overhungry, your urgency to eat will create great difficulty in recognizing your fullness signals.

3. Discard that notion that you must finish everything on your plate because you fear wasting food.

4. Increase your consciousness in order to help you identify satiety:

a. Try eating without distraction. Turn off the TV, shut off the computer, put down the book, etc.

b. Pause in the middle of a meal or snack and take a time-out to check your fullness level.

1. check to see if the food is still tasting good or if your just eating to be eating.

2. Ask yourself am I still hungry? Am I beginning to feel satisfied?

5. Identify the "Last Bite Threshold". This is the endpoint, this is the last bite that you know you can easily eat without feeling overly full or bloated.

6. Make sure you have plenty of food available for your meals. If you give yourself too little to eat you will never feel satisfied or full.

7. Select foods that have some substance. Higher fiber foods will keep you fuller for a longer time than "air foods".

Bow Chicka-Wow-WOW!! CALVES

I looooooove to wear heels!! You??

So, here is my favorite exercise to tone and define the calf muscles.

All you need is a step. Inside..outside..anywhere!!

Step 1: Find a STEP

Step 2: Lightly touch a rail/wall for balance.

Place ball of the foot on the step and allow the heels to hang off the step.

Next: RAISED HEEL: Lift heels up, feel the calf muscle (back of the shin) tighten.

View from behind....Heels are raised above the step, calf muscles are contracted.

(These are my adorable hubby's legs! I affectionately call them "Popeye calves")

Last, drop heels BELOW the stair.

Then, slowly squeeze ALL THE WAY back to a RAISED HEEL!

Repeat.

Beginner: 1 set of 15

Intermediate: 3 sets of 10

Advanced: 3 sets of 15

If you feel a cramp starting, stop and stretch. Then, continue.

Let me know any feedback or questions you have.

Now is THE perfect time to start Fab-bing up the flab!!

Keep up the hard work, Lacee!!

Key Lime Cheesecake with Strawberries and Fresh Mint

I thought this would be a fun and yummy recipe to post. Great lowfat, low calorie cheesecake option for the holidays. ENJOY!!!!

12 whole low-fat honey graham crackers, broken into small pieces

2 tbsp reduced fat margarine

2 packages (8 ounces each) fat-free cream cheese

1 package (8 ounces) reduced-fat cream cheese

1 container (8 ounces) nonfat plain yogurt

2/3 cup powedered sugar

1/4 cup lime juice

1/3 cup sugar substitute (splenda) (or 8 packets of Splenda)

2 tsp lime peel

1 1/2 tsp vanilla

3 cups fresh strawberries, quartered

2 tbsp finely chopped mint leaves

Directions: Preheat oven to 350 degrees F. Coat 9 inch springform baking pan with nonstick cooking spray; set aside. Place graham cracker pieces and margarin in foor processor or blender; pulse until coarse in texture. Gently press crumb mixture on bottom and up 1/2 inch side of pan. Bake 8 to 10 minutes or until lightly browned; cool completely on wire rack. Beat cream cheese, yogurt, powdered sugar, lime juice, 3/4 of the sugar substitute, lime peel and vanilla in large bowl with electric mixer at high speed until smooth. Pour into cooled pie crust. Cover with plastic wrap; freeze 2 hours or refrigerate overnight. Combine strawberries, remaining 1/4 of sugar substitute and mint in medium bowl 30 minutes before serving; set aside. Just before serving, spoon strawberry mixture over cheesecake. Makes 12 servings.

Nutrition info: Calories 110 calories.

Principle #4: Challenge the Food Police

Scream a loud " no" to thoughts in your head that declare you're "good" for eating under 1,000 calories or "bad" because you ate a piece of chocolate cake. The "Food Police" monitor the unreasonable rules that dieting has created. Chasing the food police away is a critical step in returning to Intuitive Eating.

Tips for Challenging the Food Police:

1. Identify your distorted food, dieting and eating thoughts and myths. Throw them out and replace them with the truth.

2. Listen for destructive voices which can speak harmful thoughts. Thoughts such as this food is bad or this food is good. Or I can only eat so many calories in a day, etc.

3. Develop helpful thoughts that can get you through hard times and make your eating relationship more comfortable.

4. Watch out for negative self-talk based on following irrational beliefs and distorted thinking such as: all or nothing, exaggerated thoughts, pessimistic thinking and linear thinking (allowing for no variables).

5. Replace negative self talk with postive self talk based on rational thinking. Focus on continual change and learning.

Flatter ABS are just a crunch away!

Stability Ball Crunch
1. Sit in upright position on stability ball with feet flat on floor.
2. Walk feet forward allowing stability ball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a "table top" position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, (abs in towards the spine and up towards your heart) and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyper extension or flexion of either may cause injury.

Beginner: 1 set of 20 reps

Intermediate: 2 sets of 20 reps

Advanced: 3 sets of 20 repetitions

Principle #3: Make Peace with Food

Once you've mastered honoring your hunger the next step is to make peace with the food that you are eating.

Call a truce, stop the food fight!! Give yourself unconditional permission to eat. You read it right-UNCONDITIONAL PERMISSION TO EAT!!! If you tell yourself that you can't or shouldn't have a particular food, it will lead you to having intense feelings of deprivation that can build into uncontrollable cravings and bingeing. When you finally "give-in" to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

Tips for Making Peace with Food:

1. Give yourself unconditionall permission to eat WHATEVER you want. There is NO SUCH THING AS A BAD FOOD!!!

2. Beware of giving yourself "psuedo-permission" by telling yourself you can eat what you like, but continuing to hold onto guilty thoughts when you do eat forbidden foods.

3. Do not deprive yourself of any food that sounds appealing.

4. Observe how your body feels when eating this food and how satisfying it is to your tongue. Write it down or make a mental note of these feelings.

5. Keep an ample supply of all the foods that you think you might like to eat. Restock when supplies get low.

Alot of people feel that this step will actually lead to weight gain and uncontrollable eating. The truth: at first it may but as you truly allow yourself freedom with food and you have made complete peace with food and know that what you like will always be available to you, you'll be able to stop after a moderate amount.

Kid friendly Thanksgiving breakfast idea

Picky eaters at your house?

Try this "Turkey" for a healthy, delicious, and creative way to start the day!

To make pumpkin flavored pancakes, use regular pancake mix, and made it according to the package directions, but add 1 cup of pumpkin puree, and then another 1/4 cup of the pancake mix. I'll bet if you added some pumpkin pie spice these would taste like pumpkin pie!
We cooked them like we regularly do, shaping them as seen above.
Use orange segments for the beak and feet, raisin (or chocolate chip) for the eye, bananas cut length-ways for the feathers, and jam to make them look like turkeys. We topped them with cool whip and jam and/or syrup.

Thanks to Sharla for the awesome idea! Click on the link below for more!
http://mygratitudeattitudes.blogspot.com/2008/11/pumpkin-flavored-turkey-pancakes.html

Hate the LOVE (handles!) aka obliques

Modified Triangle Pose

(Repeat...The Holidays are HERE people! I'm reposting this to save ALL of our waistbands this Thanksgiving!)

This is a yoga pose designed to strengthen the obliques (love handles).

Start by laying on your side, shoulder in line with your elbow.

Feet are stacked on top of each other.

Use your top hand to push your body up into THIS pose. Top arm reaches to the ceiling.

**LIFT YOUR WAISTBAND TO THE SKY** (this is THE trick!)

Eyes can look up to the ceiling like THIS pic. OR down to the ground like the first pic.
Hold this pose for 30 seconds.
FOCUS: 1. Lifting waistband to the ceiling 2. breath slow, deep in through nose, out through mouth.

HAPPY TRIANGLE-ing!

Jessica Seinfeld's Deceptively Delicious Brownies

BROWNIES...

healthy Style :)

Be PREPARED!! If you Lu-uuuve dessert like I do, here is an awesome recipe to take to holiday parties. This way, YOU are in control! You know there will be a healthy dessert option for you!! Ahhhhhhh, goodbye sabotage!!

These brownies are low in calories (only 133 per brownie) and saturated fat. They're also packed with 3 grams of fiber (which is just crazy for a brownie!), while spinach and carrots provide two powerful antioxidants.

Ingredients:

•Nonstick cooking spray
•3 ounces semisweet or bittersweet chocolate
•1⁄2 cup carrot puree (After peeling and trimming the ends, steam carrots for 10-12 minutes and then puree in a food processor for 2 minutes)
•1⁄2 cup spinach puree (Steam for 30 seconds, then puree in a food processor for 2 minutes)
•1⁄2 cup firmly packed light or dark brown sugar
•1⁄4 cup unsweetened cocoa powder
•2 tablespoons trans-fat-free soft tub margarine spread
•2 teaspoons pure vanilla extract
•2 large egg whites
•3⁄4 cup oat flour, or all-purpose flour
•1⁄2 teaspoon baking powder
•1⁄2 teaspoon salt
Preparation:

1.Preheat the oven to 350 degrees. Coat an 8x8-inch baking pan with cooking spray.
2.Melt the chocolate in a double boiler or over a very low flame.
3.In a large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, margarine, and vanilla, and whisk until smooth and creamy, 1 to 2 minutes.
4.Whisk in egg whites. Stir in the flour, baking powder, and salt with a wooden spoon.
5.Pour the batter into the pan and bake 35 to 40 minutes. Cool completely in the pan before cutting into 12 bars.
Yield:
12 brownies

Nutritional Information:
Per brownie: 120 calories, 2 g fiber, 2.5 g protein, 19 g carbohydrate, 4.4 g fat, 1.7 g saturated fat, 0 mg cholesterol, 149 mg sodium, 31% of calories from fat.

Honoring Your Hunger

Principle #2 is to Honor Your Hunger. This principle entails keeping your body biologically fed with adequate energy and carbohydrates. If you tend to eat off of triggers other than your hunger you can trigger a primal drive to overeat. Learning how to honor this first biological signal sets the stage for rebuilding trust with yourself and food.

Tips for Honoring Your Hunger:

1. Begin to listen to the smallest noise or feeling that indicates you are experiencing hunger.
a. these include a growling or grumbling stomach, slight headache, lack of mental focus,
grouchiness and lack of energy

2. Take to time to eat as soon as recognize your hunger

3. Don't neglect your hunger signals this can lead to overeating. On a scale of 0 to 10 try
eating around a 3 or 4. A zero is when your stomach is completely empty, a 10 is when
your are stuffed to the max, therefore a four is about the time when you first start to
realize you are getting hungry

4. Many people state that they can go for hours without feeling hunger. You have specifically
trained your body to do this so now you have to untrain it. If this is you, start by eating on
a schedule, your body will learn this and then you will be able to recognize your hunger
cues.

5. Be prepared-make sure you are prepared for all kinds of situations.

Lunge

If your thighs are burning after a quick run up the stairs, this one is for you!

Lunge: Glutes, Quadriceps

Start:
-Align feet shoulder width apart, then scoot one foot back until you have a LONG distance between the front heel and the back toe.
-Pull bellybutton in towards the spine and up towards the heart.
-Stand tall, pelvis tucked under
Next: Slowly bend both knees, lowering the entire body down to the ground.
**Front knee stays on TOP of the front ankle or BEHIND. Never allow the front knee to extend over the front ankle

Last:

-Go as far down as is comfortable for YOU. You should NOT feel pain, but fatigue.
-As you come back up, squeeze your "cheeks" aka glutes. I ALWAYS say in my classes, "Pretend you have a $100 bill in your crack! Squeeze tight!"

Switch Feet and repeat the above to tone the other leg!

REPS:

Beginner: One set of 8 reps on each, 10 reps on each. Rest between reps

Intermediate: Two sets of 12 on each leg, rest. 1 set of 12 (holding weights) on each leg. Rest between reps

Advanced: Add weight, holding at your waist. 3 sets of 12 on each leg. Rest between reps

REMEMBER: This is using a large muscle group which will increase your heart rate=burning calories. To keep heart rate up while resting muscles between sets, walk, jog in place.

I can NOT wait to hear how awesome your legs feel and LOOK!!

Enjoy~ Lacee

Easy Chicken Pot Pie

Light, hearty, and DELICIOUS!
Here's an awesome recipe I found from Taste of Home cooking magazine.

Easy Chicken Pot Pie

1 can (10-3/4 oz) reduced fat, reduced sodium cream of chicken soup (undiluted)
1 can (10-3/4 oz) reduced fat, reduced sodium cream of mushroom soup (undiluted)
1/2 cup plus 2/3 cup fat-free milk, divided
1/2 tsp. dried thyme
1/4 tsp. pepper
1/8 tsp. poultry seasoning
2 pkgs (16 oz each) frozen mixed veggies, thawed
1-1/2 cups cubed cooked chicken breast
1-1/2 cups reduced-fat biscuit/baking mix

In a large bowl, combine soups, thyme, pepper and poultry seasoning. Stir in vegetables and chicken.
Transfer to a 13x9 inch dish coated with cooking spray. In a small bowl, stir biscuit mix and remaining milk just until blended. Drop by rounded tablespoonfuls onto chicken mixture.
Bake, uncovered, at 350 degrees for 40-50 minutes or until filling is bubbly and biscuits are golden brown.

ENJOY! -Lacee

Nutrition Facts:
1-1/3 cups chicken mixture with 2 biscuits equals 342 calories, 5 grams fat (2 grams saturated), 36 mg cholesterol, 871 mg sodium, 53 g carbs, 7 g fiber, 21 g protein

Dieting: That's for other birds!

Intuitive Eating Principle #1: Ditch the Dieting




Go against everything you've ever learned about dieting and discard it. Get rid of the diet books and magazine articles that offer the promise of quick, easy and permanent weight loss through dieting.



Tips for ditching the diet:


1. Commit yourself to a new way of thinking and rediscover your


inner intuitive eater. It's in there you just need to find it. Take


the example of a toddler, they are the perfect intuitive eater.


2. Throw out all the diet books, articles, videos, etc that promote the ideas of dieting

3. When people talk about the newest fad diet, avoid getting drawn in. Reaffirm your commitment to ditching the dieting

4. Protect your food boundaries by refusing to allow others to tell you what to eat, when to eat, or how much to eat. Don't allow comments about your weight or body derail you.

5. If you start to notice your are feeling rebellious or beginning to eat unconciously, check in with yourself to see if you're still holding on to diet thinking and rules.

Principles and Tips from Intuitive Eating: A Revolutionary Program that Works

Intuitive Eating VS. Calorie Counting

Intuitive Eating Vs. Calorie Counting

A question was posed on if you can combine both intuitive eating and calorie counting to help you lose weight or if you would do them seperately. The answer really isn't an easy one because it's both. The intuitive eating process is a combination of 10 steps (kind of like in AA) that once you master them should result in changed eating habits that you will carry for a lifetime and not have to worry about the day to day watching of calories.

These steps are:
1. Reject the Diet Mentality
2. Honor Your Hunger
3. Make Peace with Food
4. Challenge the Food Police
5. Feel Your Fullness
6. Discover the Satisfaction Factor
7. Cope with your Emotions without Using Food
8. Respect Your Body
9. Exercise-Feel the Difference
10. Honor Your Health-Gentle Nutrition

In all reality these steps may take months to years (yes years!) to master. So in the meantime it really is important to be at least subconsciously aware of what you are putting in your body and what you are burning off. The common question during the process is "If I let myself eat whatever I want, won't I eat uncontrollably and gain lots of weight and be unhealthy?". The Answer: "When you have made complete peace with food and know what you like will always be available to you, you'll be able to stop eating after a moderate amount" The authors of the book have found " in case after case, that giving yourself permission to eat whatever you like ultimately results in a 90-10 balance of food choice. You'll find, after you have finally made peace with food, that about 90 percent of your food choices will be fairly light and nutritionally healthy and 10 percent will be play food." At this point watching calories doesn't become an issue because you have mastered the intuitive eater in yourself. It's always important though to keep the food guide pyramid in the back of your mind and continue to exercise.

I hope this has helped. If people would like me to I will post in the next couple weeks some tips on how to begin and master these 10 principles, just let us know if you feel this would be beneficial to you. -Jalaine

Quotes taken from the book Intuitive Eating: A Revolutionary Program that Works

shoulder, upper body

Shoulder

Start:

1. Feet shoulder distance apart, abs in and up, pelvis tucked under.

2. Hold a weight in each hand (or modify by using resistance only. NO weights) 1-10 lbs.

3. Raise weights to shoulder height.

4. Bring elbows together to the center of your body
5. REPEAT! Out, in, out, in, etc!!
Do 8-12 reps, 3-4 sets, at least 3 X week!

I hope your exercise program is increasing and your strength is, too!! If you have been using
3 lb weights or less for at least 3 months, MOVE TO 5 lbs!!! Don't hold yourself back!!

Try to get at least 25 minutes of cardio in today,sugar detox my friends!

Tricep and Core: Plank into modified cobra

One of my Faaaaa.....vorite tricep (aka: Wings) moves.

Start: On toes and palms, align shoulders and wrists. Squeeze your elbows to your ribs the ENTIRE time! That's the target!!

*Your body is flat like a board from your head to your heels**



Then, bending your elbows (elbows squeezing the ribs) lower the entire body closer to the floor.





...Closer...Elbows touching the ribs


...closer.....(Modify by touching both bent knees to the ground)...ABS IN!!


You made it! body on the floor, elbows STILL squeezing the ribs. Hands should be placed directly below the shoulders.
Pelvis tucked under to protect lower back, then lift (chest only) slowly off the floor to stretch the lower back.

FOCUS: Elbows point back towards your feet, not out to the side like regular push up

Front view: elbows in line with shoulders

Slowly lower the body, look down.

Almost there! (Modify be placing both bent knees on the ground)

ABS TIGHT!

Body on the ground, pelvis tucked under to protect lower back, then lift (chest only) slowly off the floor to stretch the lower back. (Yikes! I promise I don't look like this ALL the time!)

Repeat! Do 5-7 of these, 3-5 times a week

FOCUS: SLOW and controlled movement!

Bellybutton pulled in towards the spine, then up towards the heart.

Elbows pointed back, and squeezing the ribs cage.

Comment about any questions or concerns you have!!

Recipe for dinner...Tonight!

I don't know if you've seen Julie and Julia but I thought this looked so good when they were eating it, so I found the recipe. It's yummy and healthy, what's better!!! Jalaine

Bruschetta with Tomatoes and Basil

Bruschetta with Tomatoes and Basil1 loaf (8 ounces) Italian bread
1 clove large garlic, cut in half
1 1/4 pounds (8 medium) ripe plum tomatoes, seeded and cut into 1/4-inch pieces
2 tbsp fresh basil leaves, thinly sliced
2 tbsp extra-virgin olive oil
1/4 tsp salt
1/8 tsp ground black pepper
Directions: Preheat oven to 350 degrees. Meanwhile, slice bread diagonally into scant 1/2-inch-thick slices; reserve ends for making bread crumbs another day. Place bread slices on 2 cookie sheets. Toast bread on 2 oven racks 15 minutes or until crusty and dry, turning slices over once and rotating cookie sheets between upper and lower racks halfway through baking. Transfer bread to wire racks to cool slightly. When bread is cool enough to handle, rub 1 side of each toast slice with cut side of garlic. Discard garlic. Meanwhile, in small bowl, gently toss tomatoes, basil, oil, salt, and pepper until combined. To serve, spoon 1 heaping tablespoon of tomato mixture on garlic-rubbed side of each toast slice.

Lower Body: Outer Thigh

Lower Body: Outer Thigh

Start:

1. Lay on your side in a straight line. Rest your head like shown to prevent neck pain/injury.

2. Hips are stacked on top of each other, feet are too!

3. (Optional) Place a weight for on your hip for added intensity.

4. LIFT YOUR WAISTBAND off the ground!!

5. Leading with the heel first, raise your leg, knee facing forward.

6. NO HIGHER THAN THIS. Waistband is still lifted off the ground

7. SQUEEZE your glute (Backside)

8. Slowly bring the leg back down, squeezing inner thighs together.

Repeat!!

*Don't forget to change sides!*

Do 14-20 reps, 2-3 sets on BOTH sides!!

Thanks Jalaine for being a great model!

THANK YOU sooooo much for your fabulous comments!! Jalaine and I are so glad we can share our passion of exercise and nutrition with all of you!! Keep those comments coming!! ~Lacee

Delicious Chocolate Muffin

Joyful Heart Muffins
Yield 8

Ingredients:

1 cup unsweetened applesauce
½ cup raw sugar (or regular)
1 teaspoon real vanilla extract
1 teaspoon real almond extract
¾ cup unbleached oat flour
2 teaspoon baking powder
1/3 cocoa powder
½ teaspoon baking soda
½ teaspoon salt
½ semisweet chocolate chips
1 dash cinnamon
1 teaspoon of oil (canola)

Preheat oven to 350
Mix baking powder into wet ingredients. Mix the rest of the ingredients in bowl. Add the wet to the dry. Gently mix.
Line cupcake pan with paper liners
Fill each with 1/2 cup batter
Bake 45-50 minutes

I LOVE to eat these warm, and they are healthier than the average dessert or chocolate muffin from the store. Enjoy!

Thank you for all of your comments to let Jalaine and I know that you read this blog!! You are all so wonderful, thanks for the motivation!!

What's all the "FAD" about?

Staying Away from Fad Diets

With all the focus on weight in our society, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is. There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.

Steer clear of any diet plans, pills and products that make those claims!

Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than ½ pound to 1 pound per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly afterwards.
Quantities and Limitations

Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.

Specific Food Combinations

There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.

Life is already complicated enough. Limiting food choices or following rigid meal plans can be an
overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.

Regular physical activity is essential for good health and healthy weight management.

The key to success is to find physical activities that you enjoy and then to aim for 30 to 60 minutes of activity on most days of the week. If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more. For a personalized plan, tailored to your lifestyle and food preferences, consult a registered dietitian with expertise in weight management. A registered dietitian can help you find a realistic, flexible eating style that helps you feel and be your best.

Taken from The American Dietetic Association Website: www.eatright.org

Is anyone OUT THERE!! and spinning!

COMMENTS!!

Hey everyone...I KNOW you are there!! I have some confessions. First, I overuse the exclamation point!! SECOND, I've been really losing steam for this blog. Jalaine and I just keep asking ourselves, "Is anyone even reading it? Is anyone getting ANYTHING from it? Are people actually DOING the exercises?"

Then, I was looking at a friends blog and clicked on one of HER friends. Her friend had THIS BLOG on HER blog! WAAAAHHHHHOOOOOOOOOOO!!!
People might not be reading it, but at least it's listed on their blogs in case they ever want to!

So, pa-leeeeease drop a little comment to let use know you are there.

On to the Good Stuff!

Yuuuuuck to winter!

Let's face it, Utah winters are not ideal for outdoor exercising. It's Fa-reeezing and/or dark! My favorite winter exercise is spinning. Inside, usually 45 minutes, great music, and an AWESOME workout! Spinning is best for toning your front and outer thigh muscles, not so great for the glutes and hamstrings, so you will want to do some other lower body workouts as well. But spinning classes are a great addition to your cardio routine, offering less impact and stress than jogging or treadmill workouts.

I've been spinning for 4 years, and I LOOOOOVE it. It's an awesome way to cross train, workout through knee and hip injuries. Check your local gym or you can purchase your own spin bike for around $400.

More awesome tips to come!

Vitamin D and Calcium

Vitamin D and Calcium

We’ve all heard about the importance of getting calcium, especially as women, to help promote optimal bone health. Vitamin D has also been shown to be important in building and maintaining good bonehealth.

But did you know that the newest research is showing that Vitamin D is not only important for your bone health but for your overall health.

Current research is showing that optimal levels of vitamin
D in the body help to lower the risk for hypertension, diabetes, cardiovascular diseases and anxiety/depression.

Most of the research is showing that you want a Vitamin D blood level >43 to see the benefits to your health. One of the studies that is widely held as being foremost in the study of vitamin D has been held here in Utah. It found that overall about 2/3 of our Utah population is deficient in Vitamin D

How much Vitamin D do we need and how do we get it?
The current recommendations are for 6oo IU’s per day, but the current research is saying that we need anywhere from 1,000 to 2,000 IU’s per day. Have you vitamin D checked at your next doctor’s appointment.

Sources of Vitamin D

-Sunlight...the BEST source! during the summer, in ten minutes you can get 10,000 IU of Vitamin D (this is of course with bare minimum clothes and no sunscreen).

-Some fortified foods

-Diet milk, cod liver oil, salmon and fortified cereals: However, these will only get you 40 to 100 IU’s per serving.

-Supplements: 1,000 to 2,000 IU caplets. Also if you take Viactiv (the calcium supplement) you will get 500 IU’s per chocolate chew (You should take two chocolate chews per day if you are not drinking milk or eating dairy products).

The bottom line is: spend time outside and get your Vitamin D so you can not only have good bone health but also good overall health and wellness.

FYI: The current recommendations...

-19-50 year old females are 1,000 mg of calcium per day (if you are pregnant or breastfeeding you should get about 200-300 additional mg of calcium per day)

-Milk, yogurt, and cheese are rich sources of calcium and are the major food contributors of this nutrient to people in the United States.

-Nondairy sources include vegetables, such as Chinese cabbage, kale, and broccoli.
-Most grains do not have high amounts of calcium unless they are fortified; however, they contribute calcium to the diet because they do have small amounts and people consume them frequently. Foods fortified with calcium include many fruit juices and drinks, tofu, and cereals

Cardio exercise to strengthen legs

Thanks to Lisa for the request for

exercises to strengthen and tone the lower body!

Here are a few cardio exercises to try. Don't forget frequency and duration! Keep in mind your heart rate needs to be in the target zone for 20-30 minutes 3-5 times a week for weight maintenance, 5-7 times a week for weight loss

-Stairs: Usually free if you have them in your home :) Whenever you go up, make sure your entire foot is on the stair for stabilization. Plant your foot, them roll from heel to toe to prevent injury. For increases exertion, use a faster pace or take 2 at a time. My FAVORITE is to go to a high school and run the stadium stairs.

-Hills: Walking or running up hills requires a greater activation of your butt muscles and all of the muscles in your hamstrings. These exercises will strengthen tone and sculpt all of the major muscles of your butt, hamstrings, calf and quadriceps.

-Cycling: Riding a bike is an incredible exercise for your hips, thighs and glutes, whether you ride outside or indoors at a spin class or on a stationary bike. The plan: On your next cycling workout, pay attention to your technique; get your glutes involved by leading with your heel when you push down on the pedals. On the upswing, pull up on the pedal (if you've got foot straps) to make sure you're using every part of your legs during your workout. Isolations are another option: Increase your resistance, lift your butt off the seat and slowly pedal using ONLY your legs (your body shouldn't move or bounce).

-Kickboxing: In kickboxing, all those kicks (side, roundhouse, back and fronts kicks) will target your butt, quadriceps and hamstrings. Check your local gym, rec center, or buy a great video and invite friends to your home, or local church, etc.

ENJOY!!

Reference: Paige Waehner, About.com Guide Updated March 26, 2010

Boost your mood: How exercise can improve your life!

How exercise can improve your life!

(The Mayo Clinic SAYS!)

The merits of regular physical activity — from preventing chronic health conditions to promoting weight loss and better sleep — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? 1. Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

2. Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.

Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

4. Exercise boosts your energy level.
Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier.

Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.

6. Exercise can be — gasp — fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Are you convinced? Good. Start reaping the benefits of regular physical activity today!
http://www.mayoclinic.com/

Shoulder

Over Head Press: shoulders

Start with toes and knees forward, knees slightly bent.

Pelvis tucked under to protect your back.

Extend weights (1-10 lbs in each each) overhead

Glance up with eyes, you should be able to see the weights.

If you CAN'T, Bring them forward so you CAN see them

Bellybutton is sucked in toward the spine, then up towards the heart.
Bring down slowly...squeeze your traps (sides of back)
Do 8-14 reps.
2-3 sets.

ENJOY!