Have you ever found it hard to be happy regarding your weight loss efforts because the scale displayed an unappealing number?

In my mad pursuit to get the weight off, I hit a Plato a week before I was scheduled to run a 5k. My goal was to be under 150lbs so my Achilles wouldn't sideline me due to the amount of pounding & weight.

I worked pretty hard doing bleachers, lunges & squats. I kept my eating intact and put in extra time running fourteen laps to build endurance & burn more fat...at the end of the week I was satisfied with the amount of energy & effort I put forth. My brief moment of satisfaction was damper the instant the number popped up on the scale..."No Improvement" How could that be. I'm in a smaller dress size...I look leaner in the face....I have more energy and more spring in my step.....But how can I celebrate when I didn't loss any weight? Let me tell you how....

You take a step back and journey to when you first got started....do you remember how you felt, how you looked and all the bad habits that caused the weight gain.....Haven't you changed your habits, put time and attention into what you eat? Haven't you make working out a priority where at first it wasn't....Haven't you seen your energy level improve, aren't your clothes getting loose too. Haven't others said they see a change in you....you don't even think the same....You have a right to celebrate regardless of what the scale has to say.........

You've come a long way and NO you're not where you started, so celebrate your success on the way to where you are striving to be....Celebrate through adversity, because the wall is going to come down the more you pound against it....Plato's happen, it's a momentary setback....Yet nothing can erase the fact of how far you come from week number 1.

Give yourself permission to smile and go on run your race....I did it at 150 pounds with a strained Achilles heel and I finished with a smile of my face.....Did I cross the line first, most certainly not. However, I became a winner the instant I took my first step. Pain & fatigue quickly became my companions after the first mile was done....I wasn't gonna let them deter me from finishing my race....I had to fight all the adversity to obtain the prize....Somewhere within me came the strength to encourage an elementary school runner who was ready to give up eight hundred meters from the tape....I grabbed her hand and said now is the time to take a deep breath and finish what you've started..look how far you've come..the finish line is just around the corner, cross it and then you're done.....Run on ahead and I'll see ya when I get there....you've got to finish it & I've got to finish mine.

It's not how you start, It's how you finish....Plato's aren't meant to discourage, but to PUSH into purposeful MOMENTUM....Celebrate your achievements along the way, meditate on the good in your day & let the negative news go some place else today.

How many times has bloating hindered you from showing off your abs or wearing that short top?

For the guys it could be that last can of beer or for the ladies that time of the month even to much salt in your meal. I came across the top 10 foods to avoid that contribute to belly -bloating

Here the list
1. FRIED FOODS (they're digested more slowly you feel heavy & bloated)

2. CHEWING GUM (you swallow air when chewing. It's trapped in the GI tract causing bloating, pressure & belly expansion)

3. GASSY FOODS (legumes, broccoli, cabbage, onions, cauliflower, Brussels sprouts, peppers, and citrus fruits)

4. SALT (salt-based seasonings & highly processed food)

5. SPICY FOODS (foods seasoned with cloves, hot sauces, Chili powder, black pepper, nutmeg, catsup, barbecue sauce, onions, mustard, horseradish, vinegar or tomato sauce)

6. SUGAR ALCOHOLS (cookies, candy and energy bars causing gas, distention, diarrhea and bloating

7. CARBONATED DRINKS (those bubbles end up in your stomach)

8. HIGH-ACID DRINKS (acidic fruit juices, coffee, hot cocoa, tea and Alcohol)

9. BULKY RAW FOODS (eat only cooked vegetables, can fruits in natural juices, unsweetened dried fruit)

10. EXCESS CARBS (decrease carbohydrate consumption briefly so body can burn it off & drain of excessive fluid)

CALF EXERCISES
warm up 10 to 15reps without weight

Exercises
Seated Calf Raises 5sets X 10 - 12reps
Standing Calf Raises 5sets X 25 - 50reps
Donkeys 4sets X 15 - 20reps

Whether you consider yourself an athlete or not, you will find yourself running a race called "The Marathon of Life". Some would dare to ask, why is it a race....My answer would be, the moment you take your first breath outside the womb the clock has started and the race begins.....Every second outside the womb is a fight for independence, growth & identity....

As we adapt to our new environment, and become familiar with important routines that gives us structure and discipline. We socially see ourselves as members of a family sector. Time is allotted and our days are numbered to achieve the many challenges life can unfold. Regardless of our wisdom, experiences or lack thereof, we all are expected to run this race.

Unfortunately, I haven't competed in a 26.2mile marathon yet, but it is one of my up coming goals. Marathoners will tell you, how well you'll do in a marathon is determined by how well you prepare for it physically, spiritually and mentally.....The rest is in Gods hands.

The same is true in your weight loss pursuit. All three components must be in place and nourished for everything to flow properly. A neglect in one area means setback in the others...It's not how you start that counts, it's how you FINISH. That is what everyone will see & remember.... The END RESULT....The question thereafter will be, has it been maintained?

As we run this Marathon of Life we face all types of storms & terrains, extreme heat followed by colossal down pours of rain. Some patches are calm and clear, beautiful pastures accompanied by tragic moments flooded with tears........This course we're running only God knows, along with the obstacles we'll face. He would never ask us to take our mark, if He didn't equip us with every ounce of courage & stamina we needed to finish our race out right.....

So, it doesn't matter if you start in the front, middle or the very back...your race is determined by the way you compete within yourself. It's not contingent upon your competitors or who is in your corner. It features YOU and your personal trials, tribulations, success and setbacks.

The beauty of the race we run are the struggles we encounter...No we don't like them and No they don't feel particularly good, but they make us more interesting and intriguing to those who haven't crossed that difficult patch of highway yet....I'm sure our ancestors would tell us the closer you get to the finish line, your running on the behalf of someone else generations in time..

The more you run, the more of your natural self you lose and the more your true identity is revealed.....I wonder if the real reason for running this race is to see our need for one another and the importance of love, respect and unity in a world that has become so materialistic, selfish and blood thirsty for MONEY & POWER.

Could this race really be all about changing the way we see & treat one another as human beings? Could this world be a preparation station, (BOOTCAMP) for the place we will spend eternity???? Ready or not it's not up for debate, "Runners Take Your Mark" at the gate.

Does getting on the scale have you hating your curves? Then take a seat in the room with the rest of us.....There are plenty of people in the same boat you can buddy up with...."trust me" the SCALE isn't one of them....It's not your friend...It's your TRIGGER to either get mad or sad when you first commit to shedding unwanted pounds.........

The best time to face the music and weigh yourself is FIRST THING in the MORNING.....Then you have the rest of the day to do something about it!
Scale back on portion sizes...Scale back on desserts....Scale back on cocktails
Don't weigh yourself everyday. Let your clothes be your gauge....
Put the SCALE BACK in the closet & put in the work....Every hour at work get up from your desk & do something, move around, stretch a couple of minutes. Get the blood circulating then sit back down. A little goes far in the world of fitness.

SHOULDER & TRAPS EXERCISES
rest 1-2 minutes between sets

EXERCISE
One-Arm Cable Lateral Raise 3sets 6, 8, 10 reps
One-Arm Bent-Over Cable Lateral Raise 4sets 6, 8, 10, 12 reps
One-Are Cable Upright Row 3sets 6, 8, 10 reps
One-Arm Cable Shrug 4sets 6, 8, 10, 12 reps

Chicken Slenders
Provides 4 Serving

12 ounces skinless, boneless chicken-breast halves
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups cornflakes, finely crushed Dash of black pepper

1. Preheat oven to 450F. Cut chicken into 3 by 3/4 inch strips. In a shallow dish, combine egg, honey and mustard. In another dish, stir together cornflake crumbs and pepper.
2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.
3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

Nutritional Value per serving: 212 calories, 23g protein, 23g carbohydrate, 3g fat (1g saturated), 0g fiber

LOW CALORIE SAUCES:
1/4 c. Dijon mustard + 1 tsp. honey = Homemade Honey Mustard
1/4 c. ketchup + pinch chili power = Jumpin' Ketchup
1/2 c. low-fat sour cream + fresh lime + fresh cilantro= Zesty Sour Cream
1/2 c. low-fat mayo + 1 tsp. dried dill + 1 tsp. garlic powder = Spiced Mayo

Maple Salmon With Greens, Edamame & Walnuts
Provides 4 Servings

3 Tsp pure maple syrup
2 Tsp balsamic vinegar
1 Tsp lemon juice
1 Tsp Dijon mustard
1 Tsp finely chopped shallot
1/4 tsp sea salt
1/4 tsp freshly ground black pepper
2 Tsp olive oil
2 tsp snipped fresh rosemary
4 5-ounce fresh or frozen skinless salmon fillets, about 1 inch thick
1 6-ounce package fresh baby spinach
1/2 cup cooked shelled edamame
1/2 cup red bell pepper strips
1/4 cup chopped walnuts, toasted

1. In a small saucepan, combine maple syrup, vinegar, lemon juice, mustard, shallot, salt & pepper. For dressing, in a small bowl, stir together 2 tablespoons of the maple syrup mixture & the olive oil; set aside.

2. For glaze, heat the remaining maple syrup mixture to boiling; reduce heat. Simmer, uncovered, about 5 minutes, or until syrupy. Remove from heat; stir in rosemary.

3. Preheat broiler. Place fish on the greased, unheated rack of a broiler pan and brush with half the glaze. Broil 6 to 7 inches from heat for 5 minutes. Turn fish over; brush with remaining glaze. Broil for 3 to 5 minutes more, or until fish begins to flake when tested with a fork

4. Meanwhile, In a large bowl, combine spinach, edamame, pepper strips & nuts. Drizzle spinach mixture with dressing; toss to coat. Spoon salad onto plates; top with fish.

Nutritional Value: 460 calories, 33g protein, 18g carbohydrate, 28g fat (5g saturated), 3g fiber

KNEES PLEASE, YOU'RE HINDERING ME! When will the hurting stop in my KNEES?

Knee or Joint pain can be severe or mild, but neither should be ignored. Torn ligaments, sever swelling, fluid on the knee or knee displacement such as broken bone or knee cap...Such things immediate medical attention not home remedies.....

Things such as twist, strains or falls that cause swelling should be monitored for 48 to 72 hours. If improvements do not occur go to the doctors.

When in your various aerobic classes pay attention to your foot placements when doing movements. Technique will make or BREAK you. Please be mindful how you are turning and placing weight on your joints.

In TaeBo it is very difficult to do the movements flat footed. You MUST pick you feet up, if not you put your knees, ankles, hips and back in jeapardy.....SERIOUSLY....Please remember to pick your feet up.

If you are already suffering from knee aches, pain, soreness or swelling around the that area, you need to take a break from training and contact your physician.

Excessive weight on the knees will limit your activity however, there are stationary equipment you can utilize that are less jarring on the knees you can substitute until you are able to resume classes....Water Aerobics may be the best way to re-enter the aerobic scene because it is less evasive to your joints. The water also serves as resistance to the body as you move it through the water.....

If REST is the recommendation from your physician then this is how I would approach it, which I'm sure you already have heard...TPRICE

Take an ibuprofen help with the aches & pain
Protect your knees from further injury by using a knee brace or elastic wrap
Rest your knee and avoid ANY ACTIVITIES that inflict pain or discomfort
Ice your knee for 15 minutes every few hours
Compress the area to reduce swelling any further
Elevate your knee above your heart especially at night

I would like to personally thank you for the many responses & comments I've received on our new blog. It is an exciting vehicle super highway that I am having a ball navigating around. I encourage you to continue logging in daily to retrieve information on workouts, recipes, physical maintenance, video presentations etc that will be given throughout the week, not just on Mondays.

WORDS OF WISDOM: Adhere & Apply

Do you find it easy to initial change in your life but find it difficult following through? Do you struggle with keeping your commitments when challenges or issues conveniently present themselves? Have you even let the thought of being sore the next morning stop you from doing physical exercise?

If you answered yes, there could be a chemical reason why.

Within our brain are Neurotransmitters, which are chemicals made of "amino acids", twenty-two are contained in protein foods, and nine amino acids essential for humans. These neurotransmitters create our moods. They are:
1. Dopamine/Norepinephrine: our natural Energizer & Mental Focuser
2. Endorphin: our natural Painkiller
3. GABA (gamma amino butyric acid): our natural Sedative
4. Serotonin: our natural Mood Stabilizer & Sleep Promoter

High-protein foods like chicken, beef, fish and eggs contain all twenty-two amino's along with the nine considered essential for humans. Beans & grains have some of the nine amino's but need to be combined with a "complete protein" like corn & nuts or bean & rice.

If we don't eat meals with plenty of protein a supplement of amino acids are necessary for stability.

When Craving Carbohydrates we reach for things such as sweets, starches or alcohol which is glucose or blood sugar......Instead supplement with the amino acid "L-glutamine" that reaches the brain in minutes, stopping the sweet & starch cravings, keeping you calm & alert. It can be found in any health food store.

To regain Energy & Focus we need to stop reaching for coffee, diet pills, caffeine loaded energy drinks that will pick us up and send us crashing back down quickly. The amino acid that fuels the body is "L-tyrosine". It adrenaline produces norepinephrine and thyroid hormones and peps you up in minutes after consuming.

When having problems Relaxing try the chemical GABA (gamma amino butyric acid) our natural sedative or Valium. GABA absorbs excess adrenaline and other stresses leaving us nice and relaxed. Can be found in any health food store.

Problems Coping with Pain. Some of us numb it with alcohol or overeating. Crying easily or being overly sensitive to emotional & physical pain, low Endorphin levels are the issue. If food is a reward or answer to numbing feelings. Loving to eat certain foods fire off temporary surges of endorphins or euphoria, joy a high. People with high levels of endorphins smile all the time and get great pleasure out of life. Consuming Endorphins will give you back the natural painkiller ability to cop.

Stabilizing our Moods & Promoting Sleep is found in the amino acid Tryptophan the only nutrient the body can use to make Serotonin. Low levels of serotonin can be related to weight-loss dieting or stressful experiences. If levels fall low enough they can promote eating disorders or serious disturbances emotionally. Other symptoms of low serotonin are violent crimes and suicides, even self hatred or fatal obsession's. In men troubling sexual fantasies they can't stop or neat-freaks, fears & phobias. Bringing up the serotonin levels with the amino acid L-tryptophan will normalize sleep patterns, relieve food cravings & depression over time.

Remember: When any of these four brain chemicals are depleted or out of balance "pseudo-emotions can occur. If we have enough of all four emotionally we'll be stable.

Like with anything I have shared with you in this Words of Wisdom Segment consult with your doctor or health nutritionist for the proper dosage for you.....
In all of your getting, get understanding, because "The Mind is a Terrible Thing to Waste"

Have you ever been faced with a dilemma you weren't quite sure how to handle, especially when the outcome could have gone either way? Some of us may struggle with these hair spitting decisions everyday depending on our occupation.......

So, which is better to adhere to; being OBEDIENT in a circumstance or being SACRIFICIAL? The emphasizes is placed on the weight of commitment surrounding whatever is in question.......Case in point: If your best friend of 20years was in desperate need of a kidney and you shared her blood type and was willing to give her yours, but she begged you not to because you had a family, and what if down the road one of them were in need of it......She would never forgive herself for asking you to donate yours to her.....

So, what would you do? Would you be OBEDIENT to your friends wishes and possibly watch her die or would you make the SACRIFICE and give her your kidney anyway? After prayer and consideration my answer was made.....However time sensitive as this may have been, what is more important are the wishes of the individual involved........I believe OBEDIENCE is better than SACRIFICE because it affords you the choice of doing the right thing because it is right verses making a unwanted sacrifice that could alter your health and the dimensions of your friendship......

Truth be told, some people are unable to live with the surrounding factors if someone gave them an organ. Now they would be indebted to them the rest of their lives.....They would always be reminded of the sacrifice made and it would certainly change the complexity of their friendship.......for the good for some, for the estrangement of others.....Love is a strange tool when you're the one with the leverage....Hummmm It's all in how you use it in life that will ultimately govern who can walk with you.........

Take a good look at the challenges you must face this week and the options of being OBEDIENT or SACRIFICIAL....Being obedient may cause you to eat some humble pie....Being sacrificial may give you a few hours of glory in the spot light...but at whose expense....Be wise in your choices and your rest at the end of the day will be peaceful & sweet.

BACK EXERCISES

Weighted Wide-Grip Pull Ups 4sets 6-8reps REST 2min
Wide-Grip Bent-Over Row 4sets 6-8reps REST 2min
Wide-Grip Behind-the-neck 3sets 6-8reps REST 2min
pull down
Wide-Grip Seated Cable Row 3sets 6-8reps REST 2min
Straight-Arm Pull down 3sets 8-10reps REST 1-2min

If you've ever had it or are struggling with it today....It is not a friend of mine.....
Many women share their dislike of it, how gross it looks, and what does it consist of anyway?

Cellulite is a combination of fat, toxic waste and water the body was unable to expel from the body....

Here are some reasons why we develop these gassy bubbles....
1. HEREDITY and GENETICS: Your chances to develop cellulite is strongly predetermined by genes. It predominately affects 90% of women.

2. POOR DIET: A poor diet consisting of PROCESSED FOODS, SPICY FOODS, CAFFEINE and ALCOHOL contributes to cellulite because the TOXINS they produce get trapped in fatty tissue...

3. NOT ENOUGH WATER: Plenty of water consumption with help flush toxins out of the body...Because cellulite is a mixture of fat, toxic waste and water the body has failed to eliminate. Consuming plenty of water can (help diminish cellulite.)

4. SMOKING: Smoking promotes celllulite by DAMAGING the CONNECTIVE TISSUE in your body. This is what causes the DIMPLED EFFECT in CELLULITE...So if you're smoking, here's another excellent reason to STOP!

5. SEDENTARY LIFESTYLE: A sedentary life style leads to poor circulation and muscle tone, cause development of cellulite..Lack of exercise hardens the connective tissue in the skin which also causes dimpling of the skin.

6. MEDICATION: Sleeping pills, diuretics and diet pills all lead to cellulite formation. Birth control pill because of its tendency to produce high levels of estrogen. Water retention builds which inhibits the body from flushing the system of toxins, leading to the formation of cellulite.

7. CRASH DIETS: Increase risk of cellulite come into play with crash diets because the body thinks you're starving. It attempts to consume saturated fats which help build cellulite. These fats block the arteries and get trapped in tissues as well, preventing sufficient toxin and waste elimination......

OKAY ENOUGH about THE CAUSES....HOW DO WE GET RID of it?

Now, with a combination of STRENGTH & CONDITIONING, CARDIOVASCULAR EXERCISES (with ME of course ) and ISOMETRIC EXERCISES you can REDUCE the appearance of cellulite....

Serves 1
INGREDIENTS
Olive oil
8oz. boneless, skinless chicken
1 cup chopped broccoli
1 can (14.5 oz.) diced tomatoes with chiles
1/4 can tomato paste
1 Mission Foods 10"whole-wheat tortilla, warmed

Heat olive oil in a large skillet and add chicken is browned, add broccoli and continue cooking. When broccoli is crisp-tender, stir in tomatoes and tomato paste. Continue cooking until sauce has thickened. Serve in tortilla.

NUTRITION FACTS: 622 calories, 77g protein, 65g carbs, 5 g fat

Add fast digesting carbs with your eggs in the morning that will bring a halt to the overnight cataboism while refueling your muscle glycogen levels.

Have you noticed throughout your life, if you have gone through any type of physical appearance change how someone always has something to say about it.....Well, I have. Throughout my 15 years of marriage my body has gone through several weight phases due to the issues of life....What really got my attention was the different levels of prejudice I experienced from not only other races, but my own....After doing a survey of what I experienced, I noticed how we as humans find comfort in grouping with others like ourselves....We often show prejudice toward those who are different than ourselves whether extreme outward displays or the smallest ones......

I had to go back and reevaluate my personal actions toward those I had an unfounded opinion about without even knowing their story........I had to repent for my judgmental actions toward others I did or didn't know.....I realized how painful uncensored words are when they are directed at you....but what wounded me the most were the LOOKS of DISCUSS aimed toward me... Unfortunately, we all go through it at some point in our lives....Sometimes we even let them frame how we live the rest of our lives.

You may think this only happens to obese people or disabled indivduals....It happens to anyone who is considered different.....With the body I have worked hard to get in shape today, I still get the questionable looks as to why would a woman want to look like that? Wow... Is there a standard to beauty, fitness, or mascularity. If so, who is in charge of setting that standard...White folks, people of color which are the majority of us....What are we trying to live up to or impress?

My words to all of you is this.......Be CONFIDENT in who God has made you....These bodies that we are living in are CHANGING every day....yes, like it or not we are all growing closer to the grave. Hopefully much later if we continue to take care of ourselves now, we will be able to embrace our golden years with grace and vigor. Love yourselves right where you are today, be proud of who you are on the way to where you're going. If you continue to listen to people, there will always be something wrong with you, that you can get fixed.....The images are out there, but if we don't feed into them they won't be a major issue in our lives...

We are all unique and not made to be a replica of anyone else....Your essence & beauty belongs to you and it makes you special....You are fearfully and wonderfully made..People are drawn to your assets, whether they be outward or inward, its apart of who you are, so celebrate your uniqueness while you have breath in your body and don't worry about the short sightedness of those who haven't tried to take the time to get to know the REAL YOU....

In MY EYES, you are ALL WINNERS and beautiful individuals who've enriched my life every time I see you....Your contributions to this world are awesome whether you're young, or old...So see yourself as valuable as you truly are and don't attempt to be judge and jury regarding others that have to find their own way..because if we continue to judge, we ourselves will be judged with that exact same measure of judgment......

If you love yourself the way that God loves you...you can forgive others who have not discovered Gods love is the only way to true contentment and peace!

Sourdough bread doesn't spike blood sugar and insulin levels as much as white bread or whole wheat. This is good news for persons having to watch their insulin levels and have difficulty eliminating bread from their diet. The positive effects lasts through the next meal and hours afterward. The sourdough bread would be a great breakfast choice. It would help to ward off the urge to snack in the middle of the day. Fermentation changes the chemistry of the starches, slowing the rate which they are digested.

Selenium is a mineral that helps to maintain thyroid level, which can help keep your meta holism humming along. Selenium is involved in muscle strength. Keep your selenium level high and you'll see benefits in both your health and your strength.

Getting enough selenium is easy...the recommended daily intake is 55 micrograms in your food consumption.

When you think selenium, you've gotta think Brazil nuts because a single nut can contain almost half of your daily selenium needs. Other foods are rich in the mineral as well. Try adding some of these to your diet

FOOD/ AMOUNT/ SELENIUM
Brazil nuts/1/2oz 3-4 nuts/selenium 272mcg
Whole-grain wheat flour/1 cup/selenium 85mcg
Pearl barley/1 cup/75mcg
Halibut, cooked/6oz/selenium 74mcg
Light tuna, canned/3oz./selenium 65mcg
Whole-wheat spaghetti, cooked/1 cup/ 36mcg

INGREDIENTS
8 oz. salmon filler
1 tbsp. extra virgin olive oil
1 tsp. lemon juice
1/2 tsp. garlic, chopped
1 tsp. fresh parsley, chopped
1/8 cup water

Salt to taste
Fresh black pepper to taste
Olive oil cooking spray

DIRECTIONS
Preheat oven to 450 degrees. Combine extra virgin olive oil, lemon juice, chopped garlic and parsley, and water in a bowl. Mix well. Spray a shallow baking pan with olive oil cooking spray. Place the Salmon fillet in the pan. Pour ingredients over the salmon and bake approximately nine minutes. Place on a plate, pour remaining juices over salmon, and serve with your favorite side.

NUTRITION INFORMATION
Serves one; Calories: 304; Protein 48g; Carbs: 1 g Fat 12 g

HOW DO YOU REACH A GOAL ONCE YOU SET IT?

The most important component in goal-setting isn't the goal but what you plan to do to reach it. Goals are primarily used to motivate the person to take direct action by focusing attention, increasing effort and intensity and encouraging new strategies to solve problems and foster persistence. This is especially true after experiencing failure. So, once you set your goal, you must utilize a two-step action process to ensure success.

Step 1 Create An Action Plan.

What exactly are you going to do to meet your goals? Steps may include:

Devote two workouts per week. Ask yourself what exercises will most effectively help you reach your goal.

Follow principles of periodization to maximize training gains while optimizing rest and recuperation. Pay particularly close attention to your intensity or amount of energy you put into your workout. Monitoring your output will be the key to success.

Set specific times to eat five meals throughout the day. If you eat frequently, you'll more optimally absorb each meal's nutrients. Clearly, optimal nutrient absorption is vital to your success.

Begin a supplementation program specifically designed to help you grow stronger including plenty of protein.

Get at least eight hours of sleep each night to ensure maximal rest.

Step 2 Identify Possible Barriers.

Don't ignore obstacles to your success. Instead, recognize what they are and deal with them before they arise. Do any hobbies get in the way of your training? Does your spouse or partner, friend or lack of self esteem encourage you to skip workouts? An active social life could interfere with you reaching your goals. Don't let potential barriers take a bite out of your goal achievement. Find ways to both exercise and spend quality time with him or her.

If you don't set goals because they've failed you in the past, you need to change your ways of thinking right now in 2009.

Setting goals does work and will help you achieve the body you want if you develop an action plan and effectively deal with potential barriers.

This is Lisa aka T-N-T signing off for now....

So many of us, take it upon ourselves to aid, or help others in our neighborhoods, jobs, families or social circles, that we often put our personal goals and needs on the back burner.

FOOD FACTS:

Telling the GOOD from the BAD!

Generally getting 30% of your daily calories from fat because some fats are not only good but essential. How do you tell the good from the bad?

Fats come in three different forms - polyunsaturated, monounsaturated and saturated - each of which should make up roughly one - third of your daily fat calories. The polyunsaturated fats called essential fatty acids and omega - 3 fatty acids are "good" fats, as are monounsaturated fats. Saturated fats and trans-fatty acids are "bad"fats.

To reduce unhealthful fats in your diet, try these tips:

Choose softer forms of margarine and butter (tub or liquid squessze instead of sticks), since they have the least amount of trans fats. Try jams and low-fat cream cheese on toast, and salsa on baked potatoes.

Instead of using cream and nondairy creamer, opt for low-fat or skim milk in your tea and coffee.

Use liquid vegetable oil when possible. Try olive oil at the table; use canola or corn oil when cooking.

Avoid fast-food french fries. They generally contain hefty amounts of trans fats.

Read nutrition labels. They don't list trans fats, but if you see "hydrogenated" or "partially hydrongenated" with a vegetable oil, you're dealing with trans fats.

Check out the recipes I've listed in the "Recipes" section for healthy dinner options.

Did you know that one tip for a healthy heart is to serve fish and seafood?

Women typically grow more concerned with health problems like cancer, osteoporosis and arthritis as they age, but don't overlook coronary heart disease, which the American Heart Association calls the No. 1 killer of American women. Cardiovascular disease affects more than one in five U.S. women and since 1984, more women than men have died from it.

While coronary heart disease (arthosclerotic narrowing of coronary arteries likely to produce angina pectoris or heart attack) takes almost a decade longer to show up in women than in men, women may not recognize its symptoms....chest pain that, radiates to the arms or jaws, even nausea, fatigue, dizziness or shortness of breath. Beware of any chest discomfort that keeps up for more than 15 minutes. "We have about a 4-6 hour window when, if we can get to a hospital so the blood vessel can be opened, it will lessen the amount of heart damage significantly, according to Dr. C. David Joffe from the Dayton (Ohio) Heart Center. "Too many times, women's symptoms of heart disease are dismissed as indigestion, muscle aches or their bra being too tight."

Procrastination is particularly deadly to women after menopause, say American Heart Association officials. Please pay attention to your bodies warning signs that something isn't right. In the meantime live a HEALTHY LIFESTYLE, DIET, VITAMIN SUPPLEMENTS and EXERCISE.

According to the American Heart Association, we should eat at least two servings of fish and seafood a week for heart health. WHY? Almost all fish and seafood are low in saturated fat, the kind of fat that can lead to heart disease. And fatty fishes such as salmon, bluefish, rainbow trout and catfish provide beneficial omega-3 fats that may lower the risk of heart disease.

Fish and seafood are fast and easy to cook too! Try this recipe for Salmon with Horseradish Sauce.

Look for the Healthy ideas symbol on seafood packages and include at least two seafood meals in your meal plan this week!

If you are allergic to shell fish or dislike fish you can supplement with Fish oil tablets or Omega 3 tablets or omega rich foods.

Hello Everyone,

I would like to share some research with all of you about your proper REST after weight training or a hard workout.

Rest assured, don't sabotage your gym and diet efforts by underestimating the importance of recuperation.

Exercise, diet and rest form the triangle of physical growth. If you're lacking in any one of these three sides, your triangle will effectively collapse into a flat line. It's safe to assume all of you realize the importance of weight training and nutrition in weight training, and yet you probably spend little time focusing on recuperation.

It's time to wake up and stop taking recuperation for granted. You must give it some of the same analytical thought and effort you put into working out and eating. There are two main reasons for doing this. First, how well you plan your recuperation will have a direct effect on how well you work out and how well you eat.

Training, nutrition and rest are interdependent. Second as you've likely heard before, it's only when you're resting that you are truly growing. During weight training, you essentially deplete your muscles. When you eat and drink, you replenish them. When you rest, they grow, hopefully stronger and larger than ever before. If you don't get enough rest and the right kind of rest your physique will never reach its true potential.

Here's a basic guide to maximizing recuperation for your weight training benefit.

SHORT-TERM NEEDS

Most recuperation takes place immediately after completing a set of exercises. You gain back more than 90% of your strength within one minute.

Thirty seconds to a minute is a normal rest period. Wait even longer between especially heavy sets of basic exercises. The clock is much less important than the signals your body gives you. Perform another set only when your breathing has returned to normal and you feel most of your strength has returned. There are times when you want to train quickly, and there are techniques that depend on little if any rest between sets. However, in most circumstances, you should allow yourself to almost completely recover from one set before beginning another.

Immediately after a workout, endeavor to stay warm. Warmth maintains your muscle pump longer, and a pump will keep your muscles loose and keep necessary nutrients coursing toward the depleted cells, thus fostering recuperation.

Conversely, cold can diminish a muscle pump and stiffen muscles and joints. In addition to the obvious benefits for your friends and family, a hot shower after a workout can also help to keep muscles warm and recovering.

HOW MUCH REST?

Healthy muscles will recover from workouts on their own, with no special prompting other than a proper diet and an adequate amount of rest. It generally takes three to five days for a bodypart to recuperate and grow after an intense weight-training session.

Averaging this to four days means a muscle trained on Monday should be ready for another session on Friday and then again on the following Tuesday.

Let soreness be your guide. Mild muscle soreness the day after a workout is a good thing. It highlights the fact that you had a productive session. Muscle cells have been depleted, and they'll need time to recover and grow back stronger than ever.

Don't train that bodypart again until the soreness has all but disappeared. In other words, if a muscle trained on Monday is still sore on Friday, skip a day or two until the soreness abates. If soreness is etreme, if it is located anywhere but your muscles or if it persists without diminishing for a week, it is something other than a precursor to muscle growth and you should consult a doctor.

Sometimes the best thing you can do for your body is to skip going to the gym. If you continually stress a bodypart before it can recover, it will merely get weaker and smaller. If you allow it to recuperate after such stress, it will grow stronger and bigger.

Always guard against overtraining. THE HARDER YOU TRAIN, THE MORE REST YOU NEED.

SLEEP

As an adult, it's important that you get approximately eight hours per night of continuous or nearly continuous deep sleep to experience enough body and mind to properly be refreshed. Nearly everyone suffers from occasional insomnia, especially during periods of increased stress. More than 75% of all insomnia is caused by anxiety.

If you have trouble sleeping, avoid CAFFEINE and other stimulants in the evening and develop a pattern of going to bed and waking at the same time each day. MILK, which contains the sleep-assisting amino acid tryptophan, may be of some help, as may natural supplements and over-the -counter medication. Please be cautious using such so you don't become dependent on a pill. If sleep disorder persists, consult a doctor.

STRESS

Stress depletes your energy reserves and slows down your body's recuperation. Stress can come in the form of anxiety or it can be caused by physical hindrances, such as drugs, alcohol, illness or an improper diet. The physical hindrances are the easiest to combat. You must simply eliminate or minimize such problems.

A healthy lifestyle void of drugs or alcohol and with plenty of WATER, PROTEIN, NATURAL FOODS, VITAMINS AND MINERALS will allow your muscles to most quickly recover from workouts.

Working out when sick even if you're suffering only from the common cold, is often counterproductive, because illness saps your ability to recover from workouts.

ENHANCING RECUPERATION

There are things you can do to aid recuperation beyond getting enough sleep and nutrients and keeping stress in check.

Stretching not only keeps your muscles and joints pliable, but it can also increase blood flow, assisting recuperation. If you WAKE UP SORE, STRETCH the ACHING MUSCLES. Massage helps loosen tight and sore muscles and increase blood flow. Heat can also aid recuperation whether it's applied in the form of a whirlpool, a sauna, heating pads or a warm bath. Whirlpools are often the best method, becausse they provide both heat and a water massage. Warmer than average temperatures bring blood to the skin and the muscles, thus keeping your body loose and recuperating. Warmth can also help to alleviate minor joint pain.

Relaxation techniques such as meditation, yoga aid muscle recuperation. These techniques help allevaite stress, and stress may be impeding the speed at which you recover from workouts.

REST AND GROW

Just as you can't grow without enough exercise and nutrients, you also can't grow without enough rest. Pay close attention to how your body is recuperating from workouts and how you can improve this crucial element of your regimen. Don't think of the time you spend out of the gym as resting. Think of it as growing!