'Twas the Week After Christmas, and all through my house every creature was stirring to burn off those holiday pounds.
Christmas was filled with pitfalls for me. I did well with the alcohol, which is what usually causes me to overeat. However, my major downfall this week was the food that was everywhere and my proximity to it.
My "game plan" usually involves serving myself, then putting the food away. I NEVER put food out on the table to let people serve themselves. I always leave the food in the kitchen, and then go out to the table to eat. When I don't have the food sitting in front of me, I'm less likely to keep helping myself to more.
But guess what--everywhere I went this weekend there were tables full of food. My in-laws, my dad's house, my mother's extended family. I felt like I just couldn't escape! I tried to utilize many of my other tactics like shrimp cocktail and drinking lots of water. But it just wasn't working.
All and all, I had a rough weekend. But I'm getting back on track today. I'm starting my "New Year's" workout plan early--today. I see no reason why I should wait another week to do something good for myself. And I'm making a better effort to eat healthfully. You won't find any food waiting for me on my dining room table!
Monday, December 27, 2010
Wednesday, December 15, 2010
Staying well, while being sick.
Being sick sucks. But inevitably, it happens. I managed to contract some sort of bug over the weekend. I had to work and go out in the massive snow we got here in Michigan--I blame that! LOL!
So I want to talk about how to stay well--or at least stay on track--while being sick. If you are anything like me, when you're sick (except when you're nauseous or throwing up) I will curl up on the couch and eat and eat in front of the tv. And comfort food is my favorite. I love a piping hot bowl of something ooey-gooey like mac and cheese. Because chicken soup is only appetizing for so long.
Some of my tips to distract myself from all of the ooey-gooeys that I love are:
Green Tea: It's hot, broth like, without being broth. And it's zero calories when sweetened with stevia. And you can get it in a ton of different flavors to liven up your taste buds.
Drink lots of water. Water fills you up and will prevent you from getting dehydrated. Particularly important if you are running a fever or having other "lovlies" like diarreha or vomiting.
Watch your portions and how you prepare things. You can still have your comfort food, just make sure you are using fiber filled noodles, and low fat styles of preparation. Instead of a block of velveeta, see if you can make mac and cheese with low fat cheese.
All told, I'm starting to feel better. I've been trying to evade creamy milk products like yogurt, milk and sour cream because they thicken mucus (I really hate that word by the way). But I don't have a problem with cheese.
But getting sick has made me learn my lesson: I should have worked out more these past couple weeks. Because exercise helps your immune system, and I don't get sick when I've been working out. Nothing like a little reminder from the almighty to get back on track!
So I want to talk about how to stay well--or at least stay on track--while being sick. If you are anything like me, when you're sick (except when you're nauseous or throwing up) I will curl up on the couch and eat and eat in front of the tv. And comfort food is my favorite. I love a piping hot bowl of something ooey-gooey like mac and cheese. Because chicken soup is only appetizing for so long.
Some of my tips to distract myself from all of the ooey-gooeys that I love are:
Green Tea: It's hot, broth like, without being broth. And it's zero calories when sweetened with stevia. And you can get it in a ton of different flavors to liven up your taste buds.
Drink lots of water. Water fills you up and will prevent you from getting dehydrated. Particularly important if you are running a fever or having other "lovlies" like diarreha or vomiting.
Watch your portions and how you prepare things. You can still have your comfort food, just make sure you are using fiber filled noodles, and low fat styles of preparation. Instead of a block of velveeta, see if you can make mac and cheese with low fat cheese.
All told, I'm starting to feel better. I've been trying to evade creamy milk products like yogurt, milk and sour cream because they thicken mucus (I really hate that word by the way). But I don't have a problem with cheese.
But getting sick has made me learn my lesson: I should have worked out more these past couple weeks. Because exercise helps your immune system, and I don't get sick when I've been working out. Nothing like a little reminder from the almighty to get back on track!
Monday, December 6, 2010
Mamvation Monday-Chaining myself back on the wagon.
Pie. Brownies. Cookies. Chips. Dip. Crackers. Mashed Potatos. Rolls. The list goes on and on. This is my confession of the things I have put in my mouth in large unhealthy amounts this week.
I now know why people have such a hard time losing weight, or at least not putting any weight on over the holiday season. There is food EVERYWHERE! And for a food addict like myself, this is a really bad situation.
I thought I had everything all planned out. I planned how I was going to excute Thanksgiving. I planned what I would and wouldn't eat for Hanukkah. I'm planning for Christmas (yes, I do celebrate both). But, the problem that I'm finding is that I can't plan just for the holidays. The holiday food, lasts the entire holiday season. Which of course leads to all of those extra calories adding up. I know I don't have to eat this stuff, but it's just so hard not to. It's been tradition for years. And it makes me happy. And then I am sad because I ate it all. And then I eat to cheer myself up again. It's a vicious cycle.
So I'm trying something different this week. Instead of just counting calories, I busted out my old points slider and am going to try doing weight watchers again. Everytime, I have done it, I have lost a good 30lbs plus. I know if I can just stick to the plan for a week and see a decent loss, I will continue in my efforts.
I am also going to get back on the workout wagon this week. Now that my husband has taken up doing odd jobs and is hardly ever home, and my son has gone from 2 naps a day to 1. I'm having difficulty finding the time to workout. So my goal this week is to be more active. It's getting colder and snowier here in Michigan, so my Sketchers toning shoes have hit the closet, but now that I know that Earth Footwear makes boots for toning, I really need to figure out how to get my hands on a pair (If you would like to gift me a pair, here's the website: http://www.earthfootwear.com/ I really like the "Invent"-size 10 please :)). Earth's boots would make bundling up the baby and trudging through the snow a whole lot more comfy!
This weeks goal synopsis:
1. Loose at least 2 lbs with Weight Watchers.
2. Recommit to at least 30 mins of excercise a day.
3. Get some hot new Earth Footwear boots to make walking in the snow super cozy.
I now know why people have such a hard time losing weight, or at least not putting any weight on over the holiday season. There is food EVERYWHERE! And for a food addict like myself, this is a really bad situation.
I thought I had everything all planned out. I planned how I was going to excute Thanksgiving. I planned what I would and wouldn't eat for Hanukkah. I'm planning for Christmas (yes, I do celebrate both). But, the problem that I'm finding is that I can't plan just for the holidays. The holiday food, lasts the entire holiday season. Which of course leads to all of those extra calories adding up. I know I don't have to eat this stuff, but it's just so hard not to. It's been tradition for years. And it makes me happy. And then I am sad because I ate it all. And then I eat to cheer myself up again. It's a vicious cycle.
So I'm trying something different this week. Instead of just counting calories, I busted out my old points slider and am going to try doing weight watchers again. Everytime, I have done it, I have lost a good 30lbs plus. I know if I can just stick to the plan for a week and see a decent loss, I will continue in my efforts.
I am also going to get back on the workout wagon this week. Now that my husband has taken up doing odd jobs and is hardly ever home, and my son has gone from 2 naps a day to 1. I'm having difficulty finding the time to workout. So my goal this week is to be more active. It's getting colder and snowier here in Michigan, so my Sketchers toning shoes have hit the closet, but now that I know that Earth Footwear makes boots for toning, I really need to figure out how to get my hands on a pair (If you would like to gift me a pair, here's the website: http://www.earthfootwear.com/ I really like the "Invent"-size 10 please :)). Earth's boots would make bundling up the baby and trudging through the snow a whole lot more comfy!
This weeks goal synopsis:
1. Loose at least 2 lbs with Weight Watchers.
2. Recommit to at least 30 mins of excercise a day.
3. Get some hot new Earth Footwear boots to make walking in the snow super cozy.
Tuesday, November 30, 2010
Booze -1, Lisa-0
I had such a wonderful plan for Thanksgiving. And I stuck to it. Up until the point when I started drinking! I didn't even think about the empty calories in the glasses of wine I was drinking until I put away almost 2 bottles! Oy!
On top of all of the empty calories in the wine. Getting a little buzz on threw my inhibitions (and diet) to the wind. Which caused an avalanche of mindless munching! But I am determined to get back on the wagon. I will not let the holiday season beat me up this year!
The biggest issue that I am having right now is carbs. I love them, and they are my biggest downfall. I can't seem to lose weight if I eat too many. And let's face it, they are addicting.
Since I broke from the plan on Thanksgiving, I've been hitting the carbs hard. It might be the addicting factor of them, it might be the chilly overcast weather that is making me crave comfort food. But I made the CHOICE to eat them. So I am making the CHOICE not to eat them (or that much of them).
So here is my plan for the week. I'm going on a low carb "fast" if you will. For the next two days, I am going to be cutting my carb intake until I have the willpower to resist carb-filled sugary treats. Then I will readjust from there. Slowly adding back in whole grains etc. This technique has worked for me in the past, and I'm confident that it will work again. It's nice to see that I CAN do it, and it propels me to more forward once again.
Wish me luck!
On top of all of the empty calories in the wine. Getting a little buzz on threw my inhibitions (and diet) to the wind. Which caused an avalanche of mindless munching! But I am determined to get back on the wagon. I will not let the holiday season beat me up this year!
The biggest issue that I am having right now is carbs. I love them, and they are my biggest downfall. I can't seem to lose weight if I eat too many. And let's face it, they are addicting.
Since I broke from the plan on Thanksgiving, I've been hitting the carbs hard. It might be the addicting factor of them, it might be the chilly overcast weather that is making me crave comfort food. But I made the CHOICE to eat them. So I am making the CHOICE not to eat them (or that much of them).
So here is my plan for the week. I'm going on a low carb "fast" if you will. For the next two days, I am going to be cutting my carb intake until I have the willpower to resist carb-filled sugary treats. Then I will readjust from there. Slowly adding back in whole grains etc. This technique has worked for me in the past, and I'm confident that it will work again. It's nice to see that I CAN do it, and it propels me to more forward once again.
Wish me luck!
Monday, November 22, 2010
Mamavation Moday- Cutting Thanksgiving Calories
I'm getting back into the swing of things this week, after my stress fracture debackle. My foot feels better, so I'm going to start off light to make sure it really does feel as good as I think it does. :\
But my main concern this week is Thanksgiving. In years past, I have gorged myself on cake, pie, cream puffs (you can tell I love dessert), biscuits, green bean cassarole, you name it, I ate it. And, it was good. Really good. It's what lended to me being so large all of these years. But this year is going to be different. So I thought I'd share my game plan for the holiday eating season with you! With a little planning, I think we can all make this Thanksgiving a little skinnier! Enjoy!
1. Eat your veggies.
Load your plate with salad and a non creamy dressing. If you can, skip the cheese and the crutons.
2. What bread basket?
Pretend that the bread basket, or rolls, just don't exsist. EVEN if they are whole wheat. Just because they are whole wheat doesn't mean they aren't packing extra calories.
3. Lean Meat
When you are eating turkey, eat turkey breast. It contains fewer "bad fats" than the dark meat. And we all want to keep those arteries clean for a long healthy life!
4. Don't get stuffed on stuffing.
Stuffing is bread. Often times with lots of butter and fat to make it nice and squishy and fluffy. So if Thanksgiving just isn't Thanksgiving without stuffing, be very careful about how much you indulge in.
5. Eat your veggies, AGAIN!
You don't NEED to have green bean cassarole. Try steaming veggies like green beans or broccoli as a low cal alternative.
6. You say potato, I say califlower.
Try steaming califlower, pureeing it, and preparing it like mashed potatos instead of serving them. I just tryed this for the first time the other day, and I could barely tell a difference! You'll save a bunch of calories and carbs!
7. Delicious Dessert
Thanksgiving desserts are yummy. I myself love some pumpkin pie. But if you can't prepare a light version of your dessert, your dessert indulgence is all about portion control. Try having just a "sliver" of pie or cake. You'll satisfy your sweet tooth, without killing all of your hard work!
I hope you can use these tips! This is what I intend to do, I let you know how it works out for me.
However, if you end up indulging, make sure you make up for it. Get in a good workout with some Turbo or some TaeBo. And resume eating healthy asap, maybe with a lil' subway! Yum Yum!
Have a Happy and Healthy Thanksgiving Everyone!
But my main concern this week is Thanksgiving. In years past, I have gorged myself on cake, pie, cream puffs (you can tell I love dessert), biscuits, green bean cassarole, you name it, I ate it. And, it was good. Really good. It's what lended to me being so large all of these years. But this year is going to be different. So I thought I'd share my game plan for the holiday eating season with you! With a little planning, I think we can all make this Thanksgiving a little skinnier! Enjoy!
1. Eat your veggies.
Load your plate with salad and a non creamy dressing. If you can, skip the cheese and the crutons.
2. What bread basket?
Pretend that the bread basket, or rolls, just don't exsist. EVEN if they are whole wheat. Just because they are whole wheat doesn't mean they aren't packing extra calories.
3. Lean Meat
When you are eating turkey, eat turkey breast. It contains fewer "bad fats" than the dark meat. And we all want to keep those arteries clean for a long healthy life!
4. Don't get stuffed on stuffing.
Stuffing is bread. Often times with lots of butter and fat to make it nice and squishy and fluffy. So if Thanksgiving just isn't Thanksgiving without stuffing, be very careful about how much you indulge in.
5. Eat your veggies, AGAIN!
You don't NEED to have green bean cassarole. Try steaming veggies like green beans or broccoli as a low cal alternative.
6. You say potato, I say califlower.
Try steaming califlower, pureeing it, and preparing it like mashed potatos instead of serving them. I just tryed this for the first time the other day, and I could barely tell a difference! You'll save a bunch of calories and carbs!
7. Delicious Dessert
Thanksgiving desserts are yummy. I myself love some pumpkin pie. But if you can't prepare a light version of your dessert, your dessert indulgence is all about portion control. Try having just a "sliver" of pie or cake. You'll satisfy your sweet tooth, without killing all of your hard work!
I hope you can use these tips! This is what I intend to do, I let you know how it works out for me.
However, if you end up indulging, make sure you make up for it. Get in a good workout with some Turbo or some TaeBo. And resume eating healthy asap, maybe with a lil' subway! Yum Yum!
Have a Happy and Healthy Thanksgiving Everyone!
Wednesday, November 17, 2010
Gycemic Index and Dieting
The importance of the Glycemic Index (GI) has been on the rise in the last few years. The GI of a particular food is calculated by the rate it causes your blood sugar to rise. The slower the rise in blood sugar, the lower the GI, the faster your blood sugar spikes the higher the GI. It is the foundation of the Glycemic index diet as well as at home delivery diets like Nutrisystem. But what many people do not know is that the GI is the foundation of many more diets and of easier weight loss in general.
All low carb-diets are based on the GI, even if it is not advertised. Low carb diets keep your blood sugar steady by consuming low GI foods. Protein and veggies are low GI naturally.
Eating a low GI diet and keeping blood sugar steady is also VERY important for diabetics. Keeping your blood sugar steady when you have diabetes is a matter of life or death. Therefore many diabetic diets are based around the GI as well.
As a connoisseur of convenience and a former diabetic, I wanted to share with you a fast and easy way to have a Low GI meal. It's also an excellent food for the weekends when you don't have your "weekends" on Nutrisystem! Best of all it acts like a salad (LOW GI) but tastes like dessert (HIGH GI)! Check it out!
All low carb-diets are based on the GI, even if it is not advertised. Low carb diets keep your blood sugar steady by consuming low GI foods. Protein and veggies are low GI naturally.
Eating a low GI diet and keeping blood sugar steady is also VERY important for diabetics. Keeping your blood sugar steady when you have diabetes is a matter of life or death. Therefore many diabetic diets are based around the GI as well.
As a connoisseur of convenience and a former diabetic, I wanted to share with you a fast and easy way to have a Low GI meal. It's also an excellent food for the weekends when you don't have your "weekends" on Nutrisystem! Best of all it acts like a salad (LOW GI) but tastes like dessert (HIGH GI)! Check it out!
Tuesday, November 16, 2010
Save Money On Baby Formula
I just thought I would share this with all of the new moms or soon to be moms out there. One of the things that has totally saved my life during this first year of baby care is "the formula check". I've been getting $5.00 off cans, bottles, whatever format you prefer of baby formula. Which is really nice, because if you don't know already, having a child is extremely expensive. And even more so if you don't qualify for government aid.
How to get the magical formula check-
Depending on what formula you decide to use, Similac has more offers than others. But you can get checks from multiple manufacturers.
Similac- Go to Similac.com and sign up for a Similac Strong Moms account. Fill out the info and soon you'll receive formula samples, and checks for formula.
Enfamil- Go to Enfamil.com and sign up for Enfamil Family Beginnings. You'll also receive samples of formula and checks. But you receive fewer than Similac.
Gerber (Formerly Nestle Good Start)- Go to Gerber.com and sign up to be a part of the Gerber Generation. You don't receive many formula checks, but they do send A TON of coupons for baby food, juice, etc. So this is still an excellent source of savings, particularly as your baby grows.
I personally think that it is worthwhile to sign up for all three. All babies are different and it's helpful to be able to save on different kinds of formula if you have to make many switches due to formula intolerance. That is what happened with my son, and it was very nice to continue saving.
My son needed to be formula fed, as my milk did not come in for several days and he lost a dramatic amount of weight. And once my milk did come in, it was inadequate. So for those of you that have difficulty breastfeeding, or just choose not to, I hope this information can be as big of a lifesaver for you as it is to me!
How to get the magical formula check-
Depending on what formula you decide to use, Similac has more offers than others. But you can get checks from multiple manufacturers.
Similac- Go to Similac.com and sign up for a Similac Strong Moms account. Fill out the info and soon you'll receive formula samples, and checks for formula.
Enfamil- Go to Enfamil.com and sign up for Enfamil Family Beginnings. You'll also receive samples of formula and checks. But you receive fewer than Similac.
Gerber (Formerly Nestle Good Start)- Go to Gerber.com and sign up to be a part of the Gerber Generation. You don't receive many formula checks, but they do send A TON of coupons for baby food, juice, etc. So this is still an excellent source of savings, particularly as your baby grows.
I personally think that it is worthwhile to sign up for all three. All babies are different and it's helpful to be able to save on different kinds of formula if you have to make many switches due to formula intolerance. That is what happened with my son, and it was very nice to continue saving.
My son needed to be formula fed, as my milk did not come in for several days and he lost a dramatic amount of weight. And once my milk did come in, it was inadequate. So for those of you that have difficulty breastfeeding, or just choose not to, I hope this information can be as big of a lifesaver for you as it is to me!
Monday, November 15, 2010
Mamavation Monday! Down for the count?
Another week has gone by. However, I had to stop TurboFire in the middle of last week. I have a stress fracture in my left foot! Ouchie! I'm hoping it starts to feel better soon, because I've heard that it can takes months of rest to heal. Ahhh!
So far, I haven't gained any weight. But I haven't lost any either since this occurred. Which is discouraging. And since I'm at home being a couch potato because I am in pain, It's getting really hard not to binge eat. I swear when I'm not working out, I could eat the whole house. I guess this is further proof of the appetite suppressing quality of exercise.
I'm having a hard time coming up with ways to work out that don't involve me being up on my feet. The only things I can think of ab work and arm work. Any ideas?
I know the key to losing over this rest period is going to be watching my calories. Stay tuned to see how I do over the next couple weeks!
So far, I haven't gained any weight. But I haven't lost any either since this occurred. Which is discouraging. And since I'm at home being a couch potato because I am in pain, It's getting really hard not to binge eat. I swear when I'm not working out, I could eat the whole house. I guess this is further proof of the appetite suppressing quality of exercise.
I'm having a hard time coming up with ways to work out that don't involve me being up on my feet. The only things I can think of ab work and arm work. Any ideas?
I know the key to losing over this rest period is going to be watching my calories. Stay tuned to see how I do over the next couple weeks!
Friday, November 12, 2010
My New Addiction
Hi, my name is Lisa and I am a Twitter addict. But there's more to that. Not only am I a Twitter addict, I'm a Twitter Party addict.
I've recently been spending my nights tweeting away with other Tweeps and @ResourcefulMom. In the past 2-3 weeks that I've been involved in the Twitter party phenomenon I've won 3 prizes! And there is nothing I love more than FREE STUFF!
My first prize was Anne Geddes new book Beginnings. I has never won anything EVER before in my life. Needless to say, winning created a monster. Since my first win, I have won custom Christmas cards and stationary. I now know how people become gambling addicts, so thank god there is no money involved in this!
If you want to follow me on Twitter my user name is @LisaVFitness See ya around!
I've recently been spending my nights tweeting away with other Tweeps and @ResourcefulMom. In the past 2-3 weeks that I've been involved in the Twitter party phenomenon I've won 3 prizes! And there is nothing I love more than FREE STUFF!
My first prize was Anne Geddes new book Beginnings. I has never won anything EVER before in my life. Needless to say, winning created a monster. Since my first win, I have won custom Christmas cards and stationary. I now know how people become gambling addicts, so thank god there is no money involved in this!
If you want to follow me on Twitter my user name is @LisaVFitness See ya around!
Monday, November 8, 2010
Mamavation Monday!
Happy Monday! Though some of you don't find Monday so happy...I was having one of those days today. I got a migraine from the blistering sunlight pouring in through the window of my "office" this afternoon. I wanted to VOMIT. I had my workout scheduled for when I got home, but the entire drive back home I was dreading it.
As soon as I got home, I knew that if I didn't suck it up, I would wallow in how crappy I felt and would never get my workout in today. So I did. And I was victorious. I worked out WITH a migraine. I'm not going to lie, the first 10 minutes were hell. But I persevered. I just kept thinking about my successes. I weighed and measured this morning.
Let me first start by saying that I finished the first 30 days of the TurboFire program yesterday. I lost 10lbs and 5.25 inches, 2.5 of those inches were from my hips/mama pooch alone! So that was what I thought about until the workout endorphins took over the migraine pain.
This further proves to me that if you focus on the positive, you can beat the negative!
As soon as I got home, I knew that if I didn't suck it up, I would wallow in how crappy I felt and would never get my workout in today. So I did. And I was victorious. I worked out WITH a migraine. I'm not going to lie, the first 10 minutes were hell. But I persevered. I just kept thinking about my successes. I weighed and measured this morning.
Let me first start by saying that I finished the first 30 days of the TurboFire program yesterday. I lost 10lbs and 5.25 inches, 2.5 of those inches were from my hips/mama pooch alone! So that was what I thought about until the workout endorphins took over the migraine pain.
This further proves to me that if you focus on the positive, you can beat the negative!
Monday, October 25, 2010
Now That's What I Call Progress!
I'm making progress. LOTS of progress. Today I started week 3 of TurboFire. So two down, ten to go (It's a 12 week program). And I've lost 9.4lbs! I can't believe how fast and easy this weight is melting off. It's unlike any other weight loss experience I've ever had. I'm used to 2 lbs a week, if I'm lucky, let alone 4! Amazing! I've got energy to burn and I'm starting to get my pre-baby body back. I can see hips coming through where my muffin top used to be. My lower abs are going back to where they should be after my c-section. I don't like to work out, but holy moly, as Chalene Johnson says in the DVDs "I've found my soulmate workout"! I can't wait to see what kind of transformation the next few weeks hold. I've even got my hunny in on the action. He's doing P90X and counting his calories now. It's definately a family affair. I'll keep ya posted!
Monday, October 18, 2010
Getting my burn on--with the FIRE!
Last Monday, I committed. I am going to put all of my energy into getting back down to a healthy pre-baby weight (before I was lucky if I was putting in 50%). I gained almost 60 lbs while I was pregnant with my son. 40 of that sixty I had JUST lost before getting pregnant! Ugh! But like I said, I committed to a new and improved healthier lifestyle.
Since then, I have followed the TurboFire workout schedule to a T. And I have been doing my best to eat clean while keeping my calories in check. I've been using myfitnesspal.com to log all of my food, for me it is easier than writing it down and having to calculate everything out. AND thier database is HUGE!
And I must say all of my work has paid off! I am down 4.6 pounds this week! Ow Ow! But more importantly I feel phenomenal!
My little commital to my cause of loosing weight also inspired my husband to jump on the bandwagon with me. He has re-started P90X. Sometimes he gripes about how challenging it is and the pain he is in the next day. I also can be known the gripe about the burn I feel from TF. But he and I both know that that kind of "pain" is the best kind of pain.
Though losing weight and feeling better about ourselves is awesome, I think the best part is that we're in it together!
Since then, I have followed the TurboFire workout schedule to a T. And I have been doing my best to eat clean while keeping my calories in check. I've been using myfitnesspal.com to log all of my food, for me it is easier than writing it down and having to calculate everything out. AND thier database is HUGE!
And I must say all of my work has paid off! I am down 4.6 pounds this week! Ow Ow! But more importantly I feel phenomenal!
My little commital to my cause of loosing weight also inspired my husband to jump on the bandwagon with me. He has re-started P90X. Sometimes he gripes about how challenging it is and the pain he is in the next day. I also can be known the gripe about the burn I feel from TF. But he and I both know that that kind of "pain" is the best kind of pain.
Though losing weight and feeling better about ourselves is awesome, I think the best part is that we're in it together!
Tuesday, July 27, 2010
Living A Fit Life
Holy Cow. It's been almost a month since I've posted. Where have I been you ask? Well, I fell off the fitness wagon. It's easy in the summer, with all of the parties and fun things to do. And it's easy when you are a new mom with a 4 month old. Sometimes being healthy gets lost in the shuffle. But there's always the opportunity to start over. There is always a second chance at getting it right when it comes to food, fitness, and a healthy lifestyle. After this sabatical, my metabolism could use a jolt. How about yours?
8 Foods to Boost Your Metabolism
By Joe Wilkes
If you spend any time perusing the fashion mags and tabloid rags in the supermarket checkout line, you'll see a wide array of articles claiming to have discovered the latest "miracle food" that will burn off the pounds while you sit on your butt and eat. Well, sadly, the news isn't quite that good. Without regular exercise, a decent night's sleep, and a thought-out meal plan, your metabolic rate is going to be dragging. However, there are some things you can eat that will move the needle favorably into the fat-burning zone. And most of these foods are delicious and nutritious anyway, so why not? Here are eight of the best ones.
Fish. Most of us have read about the benefits of fish oil, which is full of heart-healthy omega-3 fatty acids. Found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, it can also be taken in capsules (at least 300 milligrams/day) by those who are averse to seafood. Fish consumption has been found to boost your calorie burn by as much as 400 calories a day. Fish is also full of great, low-fat, muscle-building protein (which requires your body to burn more calories to digest).
Dark green leafy vegetables. These include arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin A, vitamin C, calcium, and lots of fiber. While the vitamins are great antioxidants and very healthy for you, the fiber is where the rubber really meets the road as far as metabolism goes. Your body expends a lot more calories digesting fiber and protein than it does simply digesting carbohydrates. This is called the thermic effect—the amount of calories required to digest the food can sometimes be almost as much as the number of calories in the food itself. Dark leafies also contain many B vitamins, which are necessary to produce the enzymes for metabolism. Most other vegetables are high in fiber and low in calories and can boost your burn, but the cream of the crop, nutritionally speaking, are the dark green leafy vegetables. So listen to Popeye, and eat your spinach!
Tomatoes. Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are also a good source of fiber. But tomatoes can also work overtime to flush fat, as they also contain citric, malic, and oxalic acids, which support your body's kidney functions, which helps your body eliminate more waste and fat from your system.
Blueberries and other whole fruits. Whole fruits contain lots of fiber, and many contain so much, they can be said to have "negative calories," meaning your body burns more calories digesting the food than it stores. One cup of blueberries only has about 80 calories, but 4 grams of fiber. Your body will expend much of those 80 calories digesting the 4 grams of fiber. Blueberries also contain lots of antioxidants, and are believed to lower cholesterol and regulate blood pressure. And they taste great! Try adding them to a high-fiber unsweetened cereal or oatmeal in the morning to get your metabolism up and running at the start of your day.
Whole grains. Well, if you've read this far, you've probably gotten that fiber is key to keeping the metabolic fires burning. Whole grains are one of the best sources of dietary fiber. This is where careful label reading comes in. Lots of items purporting to contain whole grains may only contain enough to make the claim truthful, and may in fact be full of insulin-spiking carbohydrates or sugars, which will take your metabolism in the wrong direction. Check the ingredient list of your breads and cereals carefully and make sure the preponderance of the ingredients is whole grain.
Chilies, curries, and other spices. Ever eaten a particularly spicy meal and felt your heart race a bit faster and your forehead start to perspire? The capsaicin found in many hot peppers and other spices can fire up your metabolism while it fires up your mouth. In fact, some studies have shown a 50 percent increase in metabolism for 3 hours after eating capsaicin. So it helps to keep a bottle of hot sauce on hand at mealtimes. You can use spices to add flavor to recipes instead of salty or fatty ingredients, which will also help kick your metabolism into a higher gear.
Green tea. Researchers have found that green tea consumption can increase calorie burning by up to four percent. It is believed to accomplish this by increasing metabolic rates as well as fat oxidation. Studies have also shown that green tea can reduce sugar cravings and can inhibit enzymes that slow digestion, thus raising metabolic rates. Its thermogenetic properties were convincing enough that Beachbody® includes it in its ActiVit® Metabolism Formula Multivitamins. Besides the metabolic properties, green tea is loaded with antioxidants and polyphenols, making it one of the most healthful beverage choices around.
Ice water. Almost every nutritionist will recommend drinking eight 8-ounce glasses of water every day, but did you know that if you drink ice water versus room-temperature water, your body will burn an extra 9 calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that's 25 calories per glass for ice water. So, eight glasses of cool water a day can be responsible for burning 200 calories! Plus, water is necessary for all of your bodily processes, including the ones that control your metabolism. If you're underhydrated, your body will underperform. Water also flushes out fat deposits and toxins, which can hamper your energy.
And remember, a good night's sleep and smaller, evenly spaced meals can be your best metabolic friends. And the best thing to really get your metabolism going is exercise. You can burn almost 700 calories in one 45-minute Turbo Jam® workout alone. Also, stress has been found to produce cortisol, a metabolism-inhibiting steroid, so try and relax—have a blueberry. Or a fish!
8 Foods to Boost Your Metabolism
By Joe Wilkes
If you spend any time perusing the fashion mags and tabloid rags in the supermarket checkout line, you'll see a wide array of articles claiming to have discovered the latest "miracle food" that will burn off the pounds while you sit on your butt and eat. Well, sadly, the news isn't quite that good. Without regular exercise, a decent night's sleep, and a thought-out meal plan, your metabolic rate is going to be dragging. However, there are some things you can eat that will move the needle favorably into the fat-burning zone. And most of these foods are delicious and nutritious anyway, so why not? Here are eight of the best ones.
Fish. Most of us have read about the benefits of fish oil, which is full of heart-healthy omega-3 fatty acids. Found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, it can also be taken in capsules (at least 300 milligrams/day) by those who are averse to seafood. Fish consumption has been found to boost your calorie burn by as much as 400 calories a day. Fish is also full of great, low-fat, muscle-building protein (which requires your body to burn more calories to digest).
Dark green leafy vegetables. These include arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin A, vitamin C, calcium, and lots of fiber. While the vitamins are great antioxidants and very healthy for you, the fiber is where the rubber really meets the road as far as metabolism goes. Your body expends a lot more calories digesting fiber and protein than it does simply digesting carbohydrates. This is called the thermic effect—the amount of calories required to digest the food can sometimes be almost as much as the number of calories in the food itself. Dark leafies also contain many B vitamins, which are necessary to produce the enzymes for metabolism. Most other vegetables are high in fiber and low in calories and can boost your burn, but the cream of the crop, nutritionally speaking, are the dark green leafy vegetables. So listen to Popeye, and eat your spinach!
Tomatoes. Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are also a good source of fiber. But tomatoes can also work overtime to flush fat, as they also contain citric, malic, and oxalic acids, which support your body's kidney functions, which helps your body eliminate more waste and fat from your system.
Blueberries and other whole fruits. Whole fruits contain lots of fiber, and many contain so much, they can be said to have "negative calories," meaning your body burns more calories digesting the food than it stores. One cup of blueberries only has about 80 calories, but 4 grams of fiber. Your body will expend much of those 80 calories digesting the 4 grams of fiber. Blueberries also contain lots of antioxidants, and are believed to lower cholesterol and regulate blood pressure. And they taste great! Try adding them to a high-fiber unsweetened cereal or oatmeal in the morning to get your metabolism up and running at the start of your day.
Whole grains. Well, if you've read this far, you've probably gotten that fiber is key to keeping the metabolic fires burning. Whole grains are one of the best sources of dietary fiber. This is where careful label reading comes in. Lots of items purporting to contain whole grains may only contain enough to make the claim truthful, and may in fact be full of insulin-spiking carbohydrates or sugars, which will take your metabolism in the wrong direction. Check the ingredient list of your breads and cereals carefully and make sure the preponderance of the ingredients is whole grain.
Chilies, curries, and other spices. Ever eaten a particularly spicy meal and felt your heart race a bit faster and your forehead start to perspire? The capsaicin found in many hot peppers and other spices can fire up your metabolism while it fires up your mouth. In fact, some studies have shown a 50 percent increase in metabolism for 3 hours after eating capsaicin. So it helps to keep a bottle of hot sauce on hand at mealtimes. You can use spices to add flavor to recipes instead of salty or fatty ingredients, which will also help kick your metabolism into a higher gear.
Green tea. Researchers have found that green tea consumption can increase calorie burning by up to four percent. It is believed to accomplish this by increasing metabolic rates as well as fat oxidation. Studies have also shown that green tea can reduce sugar cravings and can inhibit enzymes that slow digestion, thus raising metabolic rates. Its thermogenetic properties were convincing enough that Beachbody® includes it in its ActiVit® Metabolism Formula Multivitamins. Besides the metabolic properties, green tea is loaded with antioxidants and polyphenols, making it one of the most healthful beverage choices around.
Ice water. Almost every nutritionist will recommend drinking eight 8-ounce glasses of water every day, but did you know that if you drink ice water versus room-temperature water, your body will burn an extra 9 calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that's 25 calories per glass for ice water. So, eight glasses of cool water a day can be responsible for burning 200 calories! Plus, water is necessary for all of your bodily processes, including the ones that control your metabolism. If you're underhydrated, your body will underperform. Water also flushes out fat deposits and toxins, which can hamper your energy.
And remember, a good night's sleep and smaller, evenly spaced meals can be your best metabolic friends. And the best thing to really get your metabolism going is exercise. You can burn almost 700 calories in one 45-minute Turbo Jam® workout alone. Also, stress has been found to produce cortisol, a metabolism-inhibiting steroid, so try and relax—have a blueberry. Or a fish!
Friday, June 18, 2010
Get Happy, Get Fat?
It always seems to happen. We find our perfect mate, we're happy, and suddenly we focus on that person solely and not so much on ourselves. We start to want to spend all of our time with that person, and unless you're going on "active" dates, chances are you aren't being very active. Not to mention the dating portion of the whole equation. Going out to dinner all of the time, Going to the movies and eating a box of M&Ms and a container of popcorn. It almost seems as though coupling up is meant to sabotage our health! But it doesn't have to be! Ck out the following article!
10 Tips to Not Gain Weight While Dating
By Stephanie S. Saunders
Falling in love. Perhaps the most extraordinary feeling a person can experience without psychotropic drugs. It's an all-consuming state of being that takes us to our highest highs and lowest lows. But in the whirlwind of meeting the person of your dreams, sometimes you focus on your heart and lose sight of your waistline. Yes, the dreaded dating dozen is the sister of the freshman fifteen, but hopefully with higher-quality food involved. Are you someone who tends to put on a few as soon as you start seeing someone new? Why does this happen, and how can we avoid it? What about those of us who save the weight gain for the demise of the relationship, also known as Ben and Jerry Therapy? Let's take a look at dating on a diet.
Woman Feeding a Man
It is fairly traditional to go out to dinner and a movie when you first start spending time with someone. You don't want to look like the "weirdo who only eats salad" so you let loose a little bit. Perhaps you have a drink or five to continue on the loosening process. If this was for only one night, besides the imminent hangover, it'd be just fine. But when you really like someone, and you're happy, you might shed your eating inhibitions for quite some time. He or she might like you for who you are, and not care about a few extra pounds, which is not really a bad thing. But as we all know, if the cycle continues, you can lose sight of your fitness goals and end up feeling like you just finished your first year in college, only this time with a few added wrinkles.
Let's look at some ways to keep the love alive, without damage to your thighs.
1. Talk about it. Communication is one of the pillars of any great relationship. This doesn't mean you need to go into a diatribe about your bad habits with food on the very first date. Again, being the crazy person who spends 20 minutes discussing carbohydrate vs. fat grams upon first meeting might leave your future phone calls unanswered. But if this is Mr. or Ms. Right, talk to them about your diet and fitness goals. Explain why you are working out like crazy and that the trip through the Jack in the Box® drive-through might not be your best date option. If they can't be supportive of your healthy choices, this is probably not who you want to spend forever with.
2. Man Carrying Woman on His BackPlan activity dates. Why does a date have to be dinner and drinks? The answer is, it doesn't. With a bit of creativity, you can take the focus off food, and do something that might help the two of you get to know each other while you're not inebriated. Plan dates that have activities as the focus, and simply eat before you leave the house. Try hiking, bowling, mini-golf, dog walking, visiting museums, playing a board game, getting a massage, playing on a playground, making pottery, throwing a Frisbee®, or sitting together and thinking of more fun, creative ideas. You will learn a lot about the person you are with, like if they get really upset when you cream them at mini-golf. And, more importantly, you will stick to your eating plan.
3. Cook meals at home. Again, this is not a suggestion for a first date, because having someone in your home that you do not know is never wise. But if you begin to spend a lot of time together, cooking together can be a fun, sexy activity that can save you a lot of money and calories. Grilling up some chicken or fish and steaming some veggies and brown rice is incredibly simple, and it tastes fantastic. Throw in some candlelight and soft music, and it's as if you were in a 5-star restaurant, only you don't need to be concerned about public displays of affection. And if you can talk your significant other into doing the dishes, it is a perfect date.
4. Picnics. For those of us who prefer getting out of the house, a picnic is always a fun alternative, unless you live in Alaska and it's January. In that case, we suggest you enjoy the picnic on the rug, inside a building. With a picnic, you have control over what goes into the basket, and into your mouth. Pack a bunch of different cut-up fruits, vegetables, low-fat cheese, and whole wheat crackers. Bring either low-fat dressing or hummus to dip the veggies in. A lovely tablecloth, some music—you have a date to remember.
5. Meat on a GrillChoose wisely. So your date has been dying to try the latest hot spot for dinner. Don't rain on the parade, but be very smart when attending. Remember that steamed, broiled, or grilled items are usually healthier than fried, sautéed, or baked-in-cheese-sauce ones. Look for lean cuts of meat, dressings on the side, and avoid the bread basket. If you want to be very prepared, see if the restaurant has a Web site, which will usually have a menu, and decide what will be healthiest in advance. There are a ton of Web sites with calorie counters that can help you make your choices. If the restaurant doesn't have a Web site, call and ask them to fax a copy of the menu. Sometimes preparedness is the best defense.
6. Avoid the snack bar. Movie theaters, sporting events, and concerts all have one horrible thing in common. No, it's not bad parking. It's concession stands. Whoever originally chose the menu for snack bars must be eight years old, as elsewhere, most adults hardly ever eat nachos, hot dogs, fat-infused popcorn, greasy little pizzas, and pretzels larger than their heads. The best possible choice in situations where you will be faced with a concession stand is to eat first. There's usually nothing of great nutritional value at these places, and even a seemingly innocent small popcorn with butter can pack 630 calories and 50 grams of fat! Grab a cup of water and run for your seat!
7. Buy date clothes. We all want to look attractive for our special someone. Oftentimes, a new, flattering, and slightly sexy outfit can transform you into an irresistible creature that makes your date desire you all the more. I'm not suggesting you wear a Speedo® with a sports coat, but more formfitting clothing has the ability to keep you aware of your waistline. I was once told that if I wanted to eat ice cream, I should do it while wearing a bikini. I stopped after three bites.
8. INSANITY®Work out first/on the date. It has been repeatedly proven that we tend to eat less and store less fat when we have a rigorous workout before a meal. Before a date, exercise can give us the added endorphins to feel fantastic and make us look our very best in the moment. Also, consider exercising with your new partner. Watching them try to conquer an INSANITY® plyometrics workout will give you a good gauge of their persistence and a good indication of what they look like with no makeup and messed-up hair.
9. Make alcohol less of a focus. Limiting the amount of alcohol we consume on a date can be challenging. Having cocktails is fun, and it lowers our inhibitions, so getting to know someone becomes much easier. On the other side of the coin, alcohol packs on a lot of excess calories, and might make us get to know someone too quickly. One margarita or cosmopolitan can add 400 calories to an evening. Try to plan dates that are not "bar focused" (see #2), but if you end up somewhere celebrating, lean toward wine, light beer, champagne, and anything not mixed with a ton of sugar.
10. If he/she is all wrong. Relationships can be incredibly complicated, and sometimes they just fall apart. If this unfortunate experience occurs for you, try not to let your sorrows drown in a vat of ice cream. Comfort food can be, well, comforting, but can also do residual damage that will make you feel even worse in the long run. It is pretty awful to work your tail off for months to reach a certain level of fitness, and have it all slip away because some jerk could not see what an incredible catch you are. Take all of that excess frustration and go on a run or a hike, lift weights, or do a P90X® workout.
Emotional eating is usually considered a negative reaction to a stressful or sad experience, which dating can sometimes be. But often, we eat in celebration of life, and the amazing person we have finally met. In all of the new emotions we encounter, in both the beginning and sometimes ending of a relationship, make sure you never lose sight of yourself—you, who has worked your tail off to get where you are. Keep up all of the good work, and remember that finding and keeping that perfect person is so much easier to do when you feel good about yourself.
10 Tips to Not Gain Weight While Dating
By Stephanie S. Saunders
Falling in love. Perhaps the most extraordinary feeling a person can experience without psychotropic drugs. It's an all-consuming state of being that takes us to our highest highs and lowest lows. But in the whirlwind of meeting the person of your dreams, sometimes you focus on your heart and lose sight of your waistline. Yes, the dreaded dating dozen is the sister of the freshman fifteen, but hopefully with higher-quality food involved. Are you someone who tends to put on a few as soon as you start seeing someone new? Why does this happen, and how can we avoid it? What about those of us who save the weight gain for the demise of the relationship, also known as Ben and Jerry Therapy? Let's take a look at dating on a diet.
Woman Feeding a Man
It is fairly traditional to go out to dinner and a movie when you first start spending time with someone. You don't want to look like the "weirdo who only eats salad" so you let loose a little bit. Perhaps you have a drink or five to continue on the loosening process. If this was for only one night, besides the imminent hangover, it'd be just fine. But when you really like someone, and you're happy, you might shed your eating inhibitions for quite some time. He or she might like you for who you are, and not care about a few extra pounds, which is not really a bad thing. But as we all know, if the cycle continues, you can lose sight of your fitness goals and end up feeling like you just finished your first year in college, only this time with a few added wrinkles.
Let's look at some ways to keep the love alive, without damage to your thighs.
1. Talk about it. Communication is one of the pillars of any great relationship. This doesn't mean you need to go into a diatribe about your bad habits with food on the very first date. Again, being the crazy person who spends 20 minutes discussing carbohydrate vs. fat grams upon first meeting might leave your future phone calls unanswered. But if this is Mr. or Ms. Right, talk to them about your diet and fitness goals. Explain why you are working out like crazy and that the trip through the Jack in the Box® drive-through might not be your best date option. If they can't be supportive of your healthy choices, this is probably not who you want to spend forever with.
2. Man Carrying Woman on His BackPlan activity dates. Why does a date have to be dinner and drinks? The answer is, it doesn't. With a bit of creativity, you can take the focus off food, and do something that might help the two of you get to know each other while you're not inebriated. Plan dates that have activities as the focus, and simply eat before you leave the house. Try hiking, bowling, mini-golf, dog walking, visiting museums, playing a board game, getting a massage, playing on a playground, making pottery, throwing a Frisbee®, or sitting together and thinking of more fun, creative ideas. You will learn a lot about the person you are with, like if they get really upset when you cream them at mini-golf. And, more importantly, you will stick to your eating plan.
3. Cook meals at home. Again, this is not a suggestion for a first date, because having someone in your home that you do not know is never wise. But if you begin to spend a lot of time together, cooking together can be a fun, sexy activity that can save you a lot of money and calories. Grilling up some chicken or fish and steaming some veggies and brown rice is incredibly simple, and it tastes fantastic. Throw in some candlelight and soft music, and it's as if you were in a 5-star restaurant, only you don't need to be concerned about public displays of affection. And if you can talk your significant other into doing the dishes, it is a perfect date.
4. Picnics. For those of us who prefer getting out of the house, a picnic is always a fun alternative, unless you live in Alaska and it's January. In that case, we suggest you enjoy the picnic on the rug, inside a building. With a picnic, you have control over what goes into the basket, and into your mouth. Pack a bunch of different cut-up fruits, vegetables, low-fat cheese, and whole wheat crackers. Bring either low-fat dressing or hummus to dip the veggies in. A lovely tablecloth, some music—you have a date to remember.
5. Meat on a GrillChoose wisely. So your date has been dying to try the latest hot spot for dinner. Don't rain on the parade, but be very smart when attending. Remember that steamed, broiled, or grilled items are usually healthier than fried, sautéed, or baked-in-cheese-sauce ones. Look for lean cuts of meat, dressings on the side, and avoid the bread basket. If you want to be very prepared, see if the restaurant has a Web site, which will usually have a menu, and decide what will be healthiest in advance. There are a ton of Web sites with calorie counters that can help you make your choices. If the restaurant doesn't have a Web site, call and ask them to fax a copy of the menu. Sometimes preparedness is the best defense.
6. Avoid the snack bar. Movie theaters, sporting events, and concerts all have one horrible thing in common. No, it's not bad parking. It's concession stands. Whoever originally chose the menu for snack bars must be eight years old, as elsewhere, most adults hardly ever eat nachos, hot dogs, fat-infused popcorn, greasy little pizzas, and pretzels larger than their heads. The best possible choice in situations where you will be faced with a concession stand is to eat first. There's usually nothing of great nutritional value at these places, and even a seemingly innocent small popcorn with butter can pack 630 calories and 50 grams of fat! Grab a cup of water and run for your seat!
7. Buy date clothes. We all want to look attractive for our special someone. Oftentimes, a new, flattering, and slightly sexy outfit can transform you into an irresistible creature that makes your date desire you all the more. I'm not suggesting you wear a Speedo® with a sports coat, but more formfitting clothing has the ability to keep you aware of your waistline. I was once told that if I wanted to eat ice cream, I should do it while wearing a bikini. I stopped after three bites.
8. INSANITY®Work out first/on the date. It has been repeatedly proven that we tend to eat less and store less fat when we have a rigorous workout before a meal. Before a date, exercise can give us the added endorphins to feel fantastic and make us look our very best in the moment. Also, consider exercising with your new partner. Watching them try to conquer an INSANITY® plyometrics workout will give you a good gauge of their persistence and a good indication of what they look like with no makeup and messed-up hair.
9. Make alcohol less of a focus. Limiting the amount of alcohol we consume on a date can be challenging. Having cocktails is fun, and it lowers our inhibitions, so getting to know someone becomes much easier. On the other side of the coin, alcohol packs on a lot of excess calories, and might make us get to know someone too quickly. One margarita or cosmopolitan can add 400 calories to an evening. Try to plan dates that are not "bar focused" (see #2), but if you end up somewhere celebrating, lean toward wine, light beer, champagne, and anything not mixed with a ton of sugar.
10. If he/she is all wrong. Relationships can be incredibly complicated, and sometimes they just fall apart. If this unfortunate experience occurs for you, try not to let your sorrows drown in a vat of ice cream. Comfort food can be, well, comforting, but can also do residual damage that will make you feel even worse in the long run. It is pretty awful to work your tail off for months to reach a certain level of fitness, and have it all slip away because some jerk could not see what an incredible catch you are. Take all of that excess frustration and go on a run or a hike, lift weights, or do a P90X® workout.
Emotional eating is usually considered a negative reaction to a stressful or sad experience, which dating can sometimes be. But often, we eat in celebration of life, and the amazing person we have finally met. In all of the new emotions we encounter, in both the beginning and sometimes ending of a relationship, make sure you never lose sight of yourself—you, who has worked your tail off to get where you are. Keep up all of the good work, and remember that finding and keeping that perfect person is so much easier to do when you feel good about yourself.
Hey Everyone!
Welcome to my Blog! My main goal is to keep you informed about all things fitness, nutrition, and keeping a healthy lifestyle. As an Independent Team Beachbody Coach I have the tools to help you succeed in whatever goal you set your mind to. Being healthy is a lifestyle CHOICE. It is also hard work sometimes. But hard work builds character. And having strength of character is what drives every successful person that doesn't cheat or steal to achieve their successes. So, let's get to work and be successful!
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