Got MUSCLE?

Build Muscle, Burn Fat
By Mary Christ

It's resolution season and the rustle of low-carb food wrappers is everywhere. But the must-have item -- the one that can help you look leaner and burn calories all day long -- isn't stocked in the supermarket. Like Dorothy and her ruby slippers, you've had it all along: muscle.

The more of it you build, the more you'll rev up your metabolism and burn calories. "People lose about one-fourth of a pound of muscle per year and replace it with at least that much fat," says Miriam Nelson, PhD, author of Strong Women Stay Slim (Bantam, 1999). And unlike muscle, fat doesn't do much in the way of calorie burning.

Trade fat for muscle, however, and the scenario changes. For each extra pound of muscle, you'll burn about 12,000 calories a year without lifting a finger, about what it takes to lose three pounds of fat. Nelson has found that women who strength train drop a dress size even without shedding any weight. That's because muscle takes up less space than fat.

Strength training is also like putting money in the bone bank. Researchers at the University of Arizona, in Tucson, found that the more total weight a woman lifted over a year, the more she increased bone density in her hips, key to guarding against later fractures. The results back up recent findings from the Nurses' Health Study that showed that women who walked at least four hours per week -- a great weight-bearing exercise, by the way -- lowered their risk of hip fractures by about 40 percent compared with their couch potato sisters.

Finish reading the article, follow link:

http://www.lhj.com/health/fitness/build-muscle-burn-fat/?sssdmh=dm17.371979&esrc=nwdt40_09&email=1133866791

Danielle's Daily Food & Fitness Journal

Biggest Loser TUESDAY! My favorite day of the week. I can't wait to see who rocked the scales tonight! YOU can be the Biggest Loser in your network too! It's not rocket science, you simply have to move more than you consume. You'll know when this is happening if your scale moves weekly. If you plateau, it's most likely an indication that you are consuming more calories than you burn. My advice? Use a food journal to track your calories. If you don't know how many calories you are eating, you are less likely to effectively create a caloric deficit.

Excuse: "I don't have time" - YOU don't want it bad enough!

Excuse: "My nutrition is fine, why aren't I losing weight?" - If your nutrition is "fine", then you should be able to produce a food journal or tell me specifically how many calories you consumed in any given day.

Based on my own experience, the only people that I have seen successfully lose weight, are those who track their daily caloric intake. Try.....

Danielle's food journal:
Breakfast: 2 coffee, PF 100% whole wheat bagel, 1 tbsp. peanut butter - 300 calories. (pre-cardio)
Lunch: Baked tilapia, 1c. brown rice, 1c. steamed brocolli - 400 calories. YUM!
Snack: CLIF Bar - 240 calories. (pre-strength)
Dinner:
Snack:

Danielle's workouts:
1. AM Cardio: w/ Ellen - 60 min. Cybex Arc Trainer, 30 min. Stationary Bike.
2. PM Strength: w/ Bob Harper 60 min. Biggest Loser Bootcamp! get it!

TUESDAY: FEELING GOOD

Tune Into Your Own Channel

Think you'll never look like Cameron Diaz? You won't. Believe me — Cameron Diaz doesn't even look like Cameron Diaz in real life! Face it: We're bombarded with images of ideal beauty everywhere — on television, in movies, in magazines, you name it. When we compare ourselves with these unattainable, airbrushed images of perfection, we're always going to come up short. No wonder we pick ourselves apart and get depressed!

The only way out of this trap of negativity is to let go of unrealistic notions of what you should look like. While exercise and eating right are key components to healthy living, accepting and loving your body — working with it rather than against it — are important, too.

Take a good, hard look at where your negative feelings about yourself are coming from. Determine what the source is — whether it's the media, judgment from family or friends, or maybe a bad relationship; you have to identify it first before you can begin to let it go. Looking for perfect? Forget perfect — it's boring! Embrace your perceived imperfections (c'mon, they make you unique) and love who you are. It's the only way to move forward.

JILLIAN'S TIP OF THE DAY
Go on a Media Diet

Movies, TV shows, magazines, and other forms of mass media can be entertaining and uplifting, but they also wreak havoc on some people's self-esteem. Want to find out if you're one of them? Use your journal to write down how you feel after reading a magazine or watching a show. If you feel terrible after watching an episode of Desperate Housewives, change the channel and don't look back! When you stop judging yourself against unrealistic standards, you'll feel much better.

www.jillianmichaels.com

Small Change, Big Weight-Loss Payoff
By Karen Berney

According to a 1999 Centers for Disease Control (CDC) study, 35 percent of America's adults (75 million) are slightly or moderately overweight, and 26 percent (56 million) are obese or grossly overweight. Anyone up to 30 pounds above the target weight for their body size is overweight, says the CDC, and another 30 pounds over target weight is considered obese.

The CDC notes that half of us are trying to lose weight, not only through diet and exercise but by using commercial weight-loss products and services worth $33—$50 billion a year.

There may be a better way: eating 100 less calories a day. We put on 1.8 to 2.0 pounds each year, calculated professor James Hill of the University of Colorado Health Sciences Center in Denver, in an article published in Science (February 7, 2003).

How can we prevent this weight gain? Since each pound is equivalent to 3,500 calories, creating a deficit of about 100 calories daily — the equivalent of 10 potato chips — should allow us to stop gaining at least 1 pound each year, contends Hill.

Eat Less Than You Need

But losing weight is different from not gaining weight, points out Katherine Tallmadge, a registered dietitian and spokesperson for the American Dietetic Association in Washington, D.C. Assuming your body needs 2,000 calories a day to meet its energy requirements — the average for most women — and you consume 300 fewer calories than 2,000 daily, you could shed 30 pounds a year. That's because your body will take the extra 300 calories it needs for energy from stores of fat.

Now, that may sound extreme, but, Tallmadge, like Hill, believes "small changes can make a big difference." Consider this: By halving that 200- to 300-calorie nightly snack, you could drop 15 pounds a year. Step up your level of activity by walking around the office instead of shooting out emails nonstop and you could strip away another 100 calories daily, or 10 pounds a year.

How to Knock Out Calories

Of course, if it were that easy, you wouldn't be reading this now. So how do you hunker down and continuously knock out those 200 to 300 calories a day? The often-repeated formula is to combine eating less calories with regular cardiovascular exercise. Do all three, and you're guaranteed to melt away fat. But be forewarned: Your body can only metabolize a certain amount of fat — 1 to 1.5 pound(s) a week — on a low-calorie diet, says Tallmadge. At some point, the fat will turn to muscle, which is why you want to build muscle when losing weight.

To read the continued article, follow link:

http://health.discovery.com/centers/womens/weight_loss/fat_nation.html

JILLIAN'S TIP OF THE DAY
The Future

Having a vision of the future affects your behavior now. The key is to let your daily actions be governed by your game plan for a new you. Keep that game plan in the forefront of your mind when thinking and writing about that future, so you can let it become real. There's no deadline. Just commit to the process and take it day by day. www.jillianmichaels.com

DANIELLE'S COMMENTS:

Personally, I think creating a vision board is the best way to stay focused on your short and long-term goals. I make one every year. Of course, displaying it in a common area of your house helps.

Become Your Own Inspiration
Want to know the best way to stay on track? Challenge yourself to become someone else's role model. If you know someone is looking up to you, you'll be more inclined to set a good example by following your meal plan and working out five days a week! So, encourage your friends and family to join you in your quest for health and wellness, and strive to do your best to encourage them. By encouraging others, you'll encourage yourself even more!

Find a Role Model
It's always great to have a role model when you're trying to live a healthier lifestyle. Do you know someone who's lost a significant amount of weight — and kept it off? Perhaps a friend or relative of yours has recently committed to eating healthier or becoming more active — he or she can be your role model, too! www.5factordiet.com

Food & Nutrition

Using Meal Replacements
You've probably seen shakes and bars designed to be drunk or eaten in place of a regular meal. You may wonder, "Are they a good choice for weight loss?"

In general, it's better to learn how to choose healthy foods and eat them in reasonable portions than rely on a shake or bar to do it for you. However, meal replacements can be a good choice if you use them to replace a meal, such as breakfast, that you would normally skip. They can also be a healthy choice if you're caught in a pinch or need to eat on the go. Keep reading to get our advice on using meal replacements wisely. Read more

Today in Heart Health
How Much Salt Do You Use?
If you're like most Americans, you're probably using too much — according to the U.S. Centers for Disease Control and Prevention, the average person takes in 3,436 milligrams a day.
Find out how much daily salt is considered healthy.

13 "Super Foods" to Add to Your Diet
These edibles contain high amounts of vitamins or disease-fighting nutrients — so much so that some experts say they're the most powerful foods you can eat. Find out what they are.

Daily Inspiration

Create a Bikini Environment
Success is about creating an environment that helps you stay on track. For example, if you keep gallons of Ben & Jerry's in the freezer, no matter how strong your willpower is, you'll probably give in to the ice cream eventually. But if you only have fresh fruits, whole-grain crackers, air-popped popcorn, veggies, and other healthy snacks on hand, you can't go wrong! Similarly, if your regular drive home from work takes you past the bakery or the doughnut shop and you just can't resist, change your route! If you don't drive by temptation, you'll be less inclined to give in! www.bikinibootcamp.com

Cheaters Who Lost!
Stop the Excuses
It's easy to say that you're too busy, too tired, or your job is too demanding to eat a healthy diet. Well, it's time to stop making excuses! Malinda B. not only has one heck of a work schedule, she also endures a grueling commute, but she's managed to Cheat to Lose! Here's Malinda's story:

"As a firefighter and a paramedic, I have a very hectic schedule — I work 24-hour shifts and live three hours from my job," Malinda explains. "Still, I found it easy to plan my meals on this diet. By following a few planning tips, I was able to easily consume all my meals and I always had food ready to go. Once you get the general pattern of eating down, everything else is a breeze, and the diet becomes second nature. In addition to helping me lose close to 25 pounds, the Cheat to Lose Diet has helped me gain confidence and the realization that I am the one in control of my weight and health." ~ Way to go, Malinda!

Tip of the Day
Plan Ahead
If you've got a jam-packed schedule (and who doesn't these days?), eating five-times a day can be challenging. The key? Be prepared. Make an extra portion of dinner at night so you'll have lunch for the next day. Buy precut vegetables, pre-made salads, and ready-to-eat veggies — like baby carrots and grape tomatoes — to save on prep time. Whip up a blender full of smoothies to keep in the fridge for a day or two. The more effort you put into planning your meals, the more likely you'll stick to your program. www.cheattolose.com

Danielle's Daily Food & Fitness Journal

Make Monday MARVELOUS!! The best part of my day is "SELF-CARE" time. I'm addicted to exercise, sweating and the AFTER-BURN. If you haven't found time for your daily self-care, make time today! YOU will be amazed how much more energy you will have. It's insane how much enthusiasm and optimism is instantly ignited when you EXERCISE. Remember, it's not some annoying task, it's the only way for you to condition your organs!! Get some....

Danielle's food journal:

Breakfast: 1/2c. Allwhites liquid eggs, 1 whole egg, 2 slices Oscar Mayer thin sliced ham, 2 slices PF carb style whole wheat bread, 2 coffee- 350 calories.

Lunch: Baked chicken breast, 1/2 baked sweet potato, 1c. green beans - 350 calories.

Snack: CLIF Bar - 240 calories. (pre-cardio)

Dinner: Baked tilapia, garden salad, 1c. green beans - 300 calories.

Danielle's workouts:

1. AM Cardio: 30 min. Stairclimber, 30 min. Stationary Bike.

2. PM Strength: 7pm tonight w/ Diehards! - it was a good one people!! I feel sore already...

Ask Denise!
Find the Key to Weight-Loss Success

Q: Do you recommend cutting carbs or cutting fat to lose the most weight?

A: I'm honestly more into cutting calories, because I like a well-balanced eating plan that includes such good, healthy carbs as whole grains, beans, fruits, and vegetables and about 25 percent good fats, such as lean chicken, fish, avocados, and olive oil. My Meal Plan provides you with low-calorie recipes that incorporate these recommendations. Remember, weight loss is all about how many calories you eat versus how many you burn through daily movement and exercise! www.deniseaustin.com

I love my profession!!

Happy Fitness Fanatic FRIDAY! Is is not so awesome outside right now? Doesn't it make you just want to sweat, workout or go for a lengthy speed-walk? Today is a great day, I passed my upgraded NASM CPT exam at 3pm. Yipee! Now I'm about to burn some serious calories while watching Oprah. (Steve Harvey and Justin Timberlake) are on! I'll be back in a few to share my exercise and food journal, stay tuned.....

Danielle's food journal:
Breakfast: 100% whole wheat PF bagel, 1 tbsp. peanut butter, 2 coffee - 300 calories. (pre-strength)
Lunch: 1/2 baked sweet potato, 1c. green beans, baked chicken breast w/ 1 tbsp. chicken & herb soup, (I can't believe it's not butter) spray - 400 calories.
Snack: CLIF bar - 240 calories. (pre-cardio)
Dinner: (high calorie meal) celebration - 800 calories. Yeeha!

Danielle's workouts:
1. AM Strength: 60 min. Functional Fitness Workout - 9AM kicks ass! Love it!
2. PM Cardio: 45 min. Cybex Arc Trainer, 15 min. Stationary Bike - while watching JT on Oprah.

Side Notes: I'm so happy, our kitchen, dining room and living room are experiencing an extreme home make-over - via Brian Griffin. I passed my updated NASM CPT exam, me and my honey are going out to watch basketball tonight, I have a few hours with my DIEHARDS tomorrow and I get to let my daughter drive again this weekend. (Visiting her at Tabor, letting her drive me to lunch). I miss her! HooRAA!!

The TRUTH: Life is good when you condition your body daily, hence .................having more energy to do more things and just plan old being happy to be ALIVE!!!

FRIDAY: IT'S YOUR BODY, BABY

Still No Magic Pill for Weight Loss

Who doesn't want to be fit and fabulous with little or no effort? Well, as much as we'd all love to have one, there's no magic pill for weight loss. If all of the pills, shakes, and supplements that claim to work really did, everyone would be thin. And even then, we'd still maintain a steady diet of ice cream, chips, pizza, and candy. Let's not kid ourselves, people.

For now (and let's face it, forever), successful weight loss still comes down to a simple formula. You have to burn more calories than you take in. Calories are a measure of the amount of energy provided by the food you eat — the more calories you eat, the more energy you are giving your body. If you give your body more energy than it can use — well, honey, that's stored as fat.

Let's break it down. A pound of fat is equal to 3,500 calories. If you want to lose one pound in a week, you have to create a calorie deficit of 3,500 calories a week, or 500 calories a day. To lose two pounds in a week, you have to create a calorie deficit of 7,000 calories a week, or 1,000 calories a day, and so on. Get the idea?
There are two ways to create a calorie deficit — eat less and exercise. If you want to meet your weight-loss goals, start by comparing your calorie intake against your exercise expenditure. It's not a magic pill, but it's very simple. Find a way to cut and burn more calories and the weight will come off!

JILLIAN'S TIP OF THE DAY
Too Good to Be True...

If you see some claim that is too good to be true, it probably is. All you have to do is look at the fine print on the packaging of most diet pills to see that they're completely bogus. You'll find that there is almost always a disclaimer that says something like, "This product can successfully help you lose weight when accompanied by a sensible diet and exercise program." Why does it say that? Because the product itself has nothing to do with your weight loss, and your "sensible diet and exercise program" have everything to do with it. The good news is that you're on my program, so you're already on your way to successful weight loss! www.jillianmichaels.com

Midnight Snack? Fight Back!
If nighttime noshing is your downfall, don't despair! Challenge yourself to stay on track by closing down the kitchen. Yep, that's right! After your last meal of the day, wrap-up any leftovers, wash the dishes, clear off countertops, shut off the lights, and shut the door (if your kitchen has one). This will remind you that snacking is off limits if your tummy starts rumbling once you hit the hay. Also, keep a glass of water by your bedside so you don't have to go running into the kitchen if you need a drink. Remember, no excuses!

Brush Away the Cravings
Cut powerful after-dinner cravings with this little-known dieter's trick: Brush your teeth! The cool, minty taste leaves your mouth feeling clean and fresh, and you won't want to ruin the feeling by eating that after-dinner doughnut. Try it tonight! www.5factordiet.com

Change for a Lifetime

Keep "Me" a Priority
As you continue your lifelong journey toward health and fitness, remember to keep putting yourself and your needs on your to-do list!

It's so easy to let the demands of family, work, friends, and other commitments take precedence in your life. For example, time for working out may get replaced by the need to chauffeur your kids to and from their scout meetings and dance classes. Or time for preparing healthy meals may get supplanted by a work project that requires extra hours — leading to more last-minute trips to the drive-through.

While shortchanging ourselves and our goals to meet the needs of others often seems like the right thing to do, it isn't a good long-term strategy. Keep reading for ways to ensure that you and your own needs stay at the top of your list. Read more

Get It Down on Paper
It's a proven fact that a key part of achieving weight loss success is keeping a food journal. Just the act of writing down what you eat every day helps keep you accountable for your decisions and focused on eating right.

But a journal does much more than that. By writing down what you eat and how you feel about it, you start to see the confusing interplay of hunger, cravings, and moods, and how your relationship with food affects all the other things you feel and think and do over the course of a day. Pretty soon, the issues you have regarding food and your weight start to become clear.
The idea of keeping a journal, especially a "diet diary," does not appeal to everyone and that's okay — a food journal is not obligatory on The Sonoma Diet. But give our online journal a try — you may find that it's an easy place to record what works and what doesn't, make notes about recipes you like, and keep track of your weight loss milestones.
Members Get More! Sign Up Now!

It's in the Details
The online journal is a great place to log some of your basic health information. Use it to keep tabs on your cholesterol and blood pressure numbers, and to record any medications or multivitamins you're taking. When it's time to visit your doctor, take your journal along or print out some key pages to share.

Top Reasons to Eat Red Meat in Moderation
The results of a 10-year study, published this week in the Archives of Internal Medicine, found that eating red meat every day increased the risk of dying prematurely from cancer, heart disease, and other causes. (Red meat was defined in the study as all types of beef and pork, including bacon, cold cuts, ham, hamburgers, hot dogs, and steak, as well as the meat in pizza, chili, lasagna, and stew.) Read up on the top reasons to eat red meat in moderation.

The Weekend Ahead
Start the Day Right
When the weekend finally rolls around, why not enjoy a leisurely breakfast with your entire family? Don't worry about your diet; you can easily whip up a delicious breakfast and stick to your regimen. If it's a low-carb day, how about a healthy frittata with egg whites and loads of vegetables? On your higher-GI/GL days, you can try whole grain waffles or pancakes. Eating breakfast is a healthy way to start the day off right — even on the weekends — and enjoying it with the people you love will give you time to bond and catch up. Be sure to turn the TV off, put the newspaper away, and ignore the phone, so you can really sit back, relax, and take advantage of a restful weekend.

Tip of the Day
Don't Worry — Be Happy
There's more to a healthy lifestyle than just eating the right foods and getting in some physical activity — your emotional health has a strong impact on how you feel. In fact, when your mood is on the upswing, you'll have an easier time staying on track with your diet. So be happy and try to reduce some of the stress in your life — you'll be healthier for it! www.cheattolose.com

Quote of the Day

"You may never know what results come from your action. But if you do nothing, there will be no result."– Mahatma Gandhi

About Mahatma Gandhi
Mohandas Gandhi, known by the honorific title Mahatma ("great souled"), embodied the power of nonviolent protest to achieve great change. He was born in India in 1896 and awoke to discrimination while practicing law in South Africa. He brought the struggle for equality back to India, rousing the population to demand self-rule from the British. He was profoundly religious, spending one day a week in complete silence; he was also a devout vegetarian. He was assassinated in 1948.

Danielle's Daily Food & Fitness Journal

MARCH MADNESS, Thursday. I'm not gonna lie, I like me some DUKE Bluedevils. Seriously, they don't have superstars, BUT who ever is on the floor gives 110%. They are like savage beasts and the ball is their long-awaited meal. UConn will be a good game too. In the meantime, I have DIEHARDS to inspire, studying to do and of course, ME TIME (daily-body conditioning).

Go for the GUSTO with everything you touch today! Life is as GOOD as you want it to be!

Danielle's food journal:

Breakfast: 2 coffee, Yoplait light yogurt, FiberOne 100% whole wheat english muffin, 1 tbsp. peanut butter - 350 calories.

Lunch: Baked tilapia, 1c. brown rice, 1c. green beans - 450 calories.

Snack: CLIF bar - 240 calories.

Dinner: Grilled chicken breast, 1 tbsp. pico de gallo, 2 c. garden salad, Wishbone spritzer - 300 calories.D

anielle's workouts:

1. PM Cardio: 60 min. Cybex Arc Trainer - 1,004 calories expended. Yeeha!

Wedding Dress/ Wedding Stress
Feeling Guilty?
Staying on a diet is all about self-discipline. Only you totally caved last night and ate five icing-covered cookies that you were going to give as wedding favors. So not only do you have to order more favors, but you are feeling insanely guilty.

I know, I know, I'm supposed to be the disciplinarian here. But don't feel guilty! All that inner angst is only going to make you more miserable and possibly tempt you to into eating more of that junk.
Or maybe it will make you want to starve yourself for a day or so until you're so hungry you eat — yes — more of that junk. Guilt is for suckers. I need you to act like a true bootcamp girl by putting your chin up and getting back on that diet horse.

Ignore the cookie fiasco. Resist the urge to skip a meal. Reach for something healthy and delicious that your drill sergeant would approve of. Extinguish any remaining pangs of guilt by amping up tomorrow's workout: run for an extra 20 minutes, do 10 extra crunches, climb the stairs instead of taking the elevator. That's all. Because, really, making you feel guilty is what mothers are for. I'm just your drill sergeant. www.bridalbootcamponline.com

Tip of the Day
Shake, Shake, Shake
Let's face it — diets need to be convenient, or you'll have a hard time sticking to them. Blenders are great for mixing up protein shakes at home, but you'll be hard-pressed to find one in most work settings. Consider investing in a shaker cup — they're inexpensive and easy to use. Plus you'll get a great arm workout when you're preparing your shake! www.cheattolose.com

Back to Nature

Avocados: An A+ Fruit
At Bikini Bootcamp, we love our avocados and we hope that if you don't already love them, you'll learn to appreciate this wonderful fruit (it's not a vegetable, despite what you might have heard). Though high in calories, avocados are chock full of amazing nutrients including potassium and folate, which help maintain a healthy cardiovascular system. They're also a great source of monounsaturated fat, and in moderation, that can actually help lower LDL, or bad cholesterol.

A simple way to incorporate this delicious fruit is by adding it to your fave Bootcamp salad or by cutting an avocado in half and eating it by itself. The rich, creamy taste will leave you feeling more satiated — and another step closer to slipping into that bikini!

Daily Inspiration

Bag It!
If you've picked up an avocado that's too hard (a ripe avocado should give slightly when you apply pressure), there's a simple solution: Bag it! Place the fruit in a paper bag and leave it in a warm place in your kitchen for a day or two. Presto! www.bikinibootcamp.com

Today in Heart Health
Is Your Diet Heart-Healthy?
A heart-healthy diet consists of several key factors, such as the right kinds of fat (including monounsaturated fats), fruits and vegetables, and high-fiber foods. How does your diet measure up? Take this quiz and find out.

Medical

Irritable Bowel Syndrome
Irritable bowel syndrome (IBS) is a disorder most commonly characterized by cramping, abdominal pain, bloating, constipation, and diarrhea. As many as 20 percent of American adults suffer from this painful and sometimes embarrassing condition.

While researchers are still working to understand what causes IBS, they suspect malfunctioning nerves, hormones, stress, sensitivity to certain foods, or a combination of these factors. In many cases, IBS is treated with medications that help to control constipation, gas, or diarrhea. Click below to learn more about treatments for IBS and what to do if you think you may be suffering from this uncomfortable condition. Read more

THURSDAY: BUST A MOVE

Move It to Lose It

Know someone who's getting amazing results from an insanely low calorie diet? It may be tempting to try severely restricting your calories to lose weight fast, but don't even think about it! The reality is that very few of us can stay on those kinds of crazy diets for more than a couple of weeks. And to make things worse, most people on starvation diets gain back all of the weight (and more) just a few months later.

In weight-loss terms, fat is energy and the best way to lose it is to use it. You have to do it with diet and exercise. If you diet without exercise, the majority of your weight loss will be from muscle. The minute you stray from your diet, the weight will come right back.

The only way to lose it for good is to get moving! Exercise not only helps you burn calories, it also helps build, strengthen, and maintain lean muscle. Exercise has another benefit called "afterburn." A great cardio routine keeps burning fat not just during your workout, but for hours afterward. Not bad, eh?

Doing any kind of physical activity is healthier than sitting on the couch downing a bag of chips. Activities like bowling and golf burn calories, but not enough. To see dramatic weight loss, you must do cardio. Cardio is defined as any activity that is rhythmic, continuous and requires large muscles like the legs, back and chest. While bowling and golf get you moving, the action is stop and start. There's no reason to give up those hobbies, just be aware that you must put in time on the treadmill (or some other cardio activity) as well.

JILLIAN'S TIP OF THE DAY
Lower Your Risk of Metabolic Syndrome

If you do have metabolic syndrome, as nearly one in four Americans, you are twice as likely to develop heart disease and five times as likely to develop diabetes as to those who don't have it. How can you prevent it? Exercise! The more muscle you have, the more cells are available to absorb glucose. Exercise also increases your cells' ability to use insulin, so you won't have to produce as much in response to meals. When you make less insulin, your chances of developing diabetes is lowered. So get moving! http://www.jillianmichaels.com/

Danielle's Daily Food & Fitness Journal

Wonderful Wednesday, wouldn't you say? It would be even better if you were feeling the burn from a total-body functional training workout. I can't imagine not sweating daily - seriously, it amazes me that people still take their health for granted. Cardiovascular activity is how we condition our heart and lungs. The fitter we are, the easier it is for our heart to perform it's function. Immediately, upon starting an exercise regimen, YOU will be functioning more efficiently. Don't you get it? Exercise only benefits YOU and your life. Enough of my lecture -- MOVE more - you will feel so much better! Yeeha!

Danielle's food journal:

Breakfast: FiberOne whole wheat english muffin, 1 tbsp. peanut butter, 2 coffee, yoplait light yogurt - 350 calories. (pre-strength)

Lunch: baked chicken breast w/ 1 tbsp. chicken & herb soup, 1/2 sweet potato, 1c. green beans - 350 calories.

Snack: CLIF Bar - 240 calories. (pre-cardio)

Dinner: baked tilapia, 1c. spinach, 1/2c. brown rice - 300 calories. YUM!!

* I finally have my oven back! Yeeha!!

Danielle's workouts:

1. AM - Strength - 60 min. Functional training workout with the 9:00am crew! YOU rock!

2. PM - Cardio - 30 min. Stairclimber, 10 min. Stationary Bike. Yeeha!!

JILLIAN'S TIP OF THE DAY
It's Not Selfish!

How many of you can relate to Aubrey, who went back home and started putting everyone else's needs before her own? She gained 9 pounds in three weeks because she wasn't making time to work out. I get it — when you're a mom, taking time out for yourself feels selfish.

Guess what? You need to do it anyway. This is YOUR life — you need to be able to live it on your terms. A little selfishness is totally healthy when it means you're taking care of yourself. And if you think about it, you're not even really being selfish, because you're going to be a MUCH better mom when you feel good, when you have more energy…and oh yeah, when you aren't dropping dead from a heart attack. So make that time for yourself — your life depends on it. www.jillianmichaels.com

Make Your Workouts Count
A workout isn't a workout unless you are actually working! Don't just go through the motions — challenge yourself to push hard and work out at a high intensity so you feel the burn! Remember the expression "No pain, no gain"? Well, it's true! To develop and tone your muscles, you need to concentrate on actually using them during your strength-training routines. Remember, the goal is to get your heart rate into the fat-burning zone. So during today's workout, make a real effort to pay attention to your muscle groups — and make your workout count!www.5factordiet.com

Top 13 Snack Ideas With Crunch
If you're accustomed to snacking on chips and pretzels, you probably like some crunch when you munch. Looking for a healthier pick? Nuts are a tasty go-to choice, but they're not your only crunchy snack option! Click here to read up on Phase-appropriate crunchy snack ideas.

Give Your Lunch a Makeover
•Smart Salad Swaps
•What to Eat for Your Job
•The Healthy Lunch Makeover
•Lunch Date? How to Stick to Your Diet

Dear Danielle' Diehards,

It may seem like the healthiest choice to bring your own lunch for work, but that’s true only if you are packing the right foods. This week, we’re giving lunch a makeover so we can stay energized and productive ‘til supper. If you like salad for lunch, make it even healthier with a few of our smart salad ingredient swaps (sayonara, bacon bits!). Learn what to order when the boss wants to take you out to eat, and discover the best foods to eat for your particular job.

Enjoy!

Catherine LeFebvre

Editor, LHJ.com

p.s. We've treated ourselves to a facelift! Check out the new LHJ.com and find all your favorite articles...plus brand new features and expert advice.

Danielle's Daily Food & Fitness Journal

Biggest Loser TUESDAY! Yesterday was a long day, but today is about me, me, and me. If you don't have enough me time -- your output will be less enthusiastic, productive and positive. Do YOU for at least an hour or two a day. Exercise for 1 and nurture you for 1, it's all about living your best life. Practice makes perfect. I'm looking forward to watching Biggest Loser tonight - 9pm, I might have to take a little nappy. I can't believe the finally is still several weeks away, I can't wait to see how skinny everyone gets. It's never too late to sculpt your perfect body. Start today....

Danielle's food journal:

Breakfast: yoplait light yogurt, FiberOne 100% whole wheat english muffin, 1 tpsp. peanut butter, 2 coffee - 350 calories. (pre-cardio)

Lunch: 40z. Baked tilapia, 1/2 baked sweet potato, 1c. spinach - 300 calories.

Snack: CLIF Bar - 240 calories. (pre-strength)

Dinner: baked tilapia, garden salad, steamed asparagus - 300 calories. YUM!

Danielle's workouts:

1. AM Cardio: 45 min. Stirclimber, 15 min. Stationary Bike.

2. PM Strength: 60 min. Circuit training strength workout! Thanks AD!

JILLIAN'S TIP OF THE DAY
Find Your Fan

Do you have someone in your life who just wants to see you happy and successful? Or encourages you and cheers you on no matter what? This is the person who will support you without being asked and can be your rock to lean on when you need it most. Love and kindness from this person can bring you strength and courage so that you absolutely know that you're not doing this on your own. www.jillianmichaels.com

Today in Heart Health
The Skinny on Lean Meats
You don't need a nutritionist to tell you that bacon is high in fat, but you may need some help making better choices at the meat counter. Find out what Dr. Arthur Agatston recommends.

Food & Nutrition

Green Tea and Weight Loss
You may have noticed ads for products containing green tea or green tea extract that promise easier weight loss and a higher metabolism. But do these products work? The short answer: No one yet knows for sure.

First, you need to remember to be wary of any product that promises a quick and easy path to weight loss. These magic bullets just don't exist! No pill or potion can replace the need for a balanced diet and regular exercise in your effort to lose weight and keep it off.

However, that doesn't mean green tea has no place in a healthy diet. Research suggests that this beverage may have some healthy advantages. Learn about more about green tea and its health effects by clicking below. Read more

Fitness Flash
Boost Your Metabolism!
I always caution people that there are no quick fixes to weight loss, and that's true. Hard work, time, and dedication are what's needed to reach your goals! It's the only way to win lasting results.
But while slow and steady wins the race, there are still a few ways you can increase your body's calorie-burn rate! Try these tips to keep your metabolism humming at top speed during your workouts and throughout the day!

Go aerobic — choose a routine with enough intensity to make a difference! Walking, biking, cross-country skiing, swimming, and step aerobics are all great, heart-healthy choices!

Don't skip meals or snacks, especially breakfast — you'll activate your body's starvation response and actually slow your metabolic rate! Small meals throughout the day keep your metabolism burning at a steady pace.

Exercise for at least 30 minutes — after a half hour, your body starts tapping into stored energy (that is, fat) to keep moving!

Shake it up — change your workout every six weeks. Your body will have to work harder to adapt to a new routine!

Avoid alcohol and smoking — both keep your body from burning belly fat.
A few changes to your routine can give your body the boost it needs to keep burning fat. Give them a try today! www.deniseaustin.com

Empower Yourself
If you don't have a clear idea of what you're trying to achieve, it's hard to stay on track. So ask yourself, 'Why am I doing this?' 'Why do I want to lose weight and get in shape?' Jot your answers down — you'll probably have many — and don't forget to pull them out to review every once in a while. They'll keep your motivation strong! http://www.5factordiet.com/

TUESDAY: FEELING GOOD

It's Not Just About Weight Loss

Who doesn't want to look totally hot? If you asked 100 people who were starting to exercise for the first time (or returning to regular workouts after a long time off) what their main motivation was, the majority of them would say something like, "I want to look good," or "I want to fit into a size __ again." And hey, whatever gets you on track initially is good enough for me. But when that scale hasn't budged in a few weeks, it's time to remind yourself that there are lots of other reasons to make exercise a habit.

Research has clearly linked coronary heart disease, diabetes, and cancer to lifestyle. Apart from aiding in weight loss, physical activity offers a positive, healthy way to release anxieties and alleviate tension, which can help reduce your risk of many lifestyle-related diseases. Exercise also supports mental well-being: Physical activity actually changes your brain chemistry, which directly influences your mood and frame of mind for the better. Among other things, physical activity triggers the release of endorphins, which act on the brain as natural tranquilizers.

In addition, exercise will boost your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish. Bottom line: The more physically fit you are, the longer you'll live and the better your quality of life will be.

JILLIAN'S TIP OF THE DAY
Reflect On What Worked

Write down your journey! If you capture what works (and what doesn't!) in your online diary, you will have your own little survival guide to refer to what happened along the way and how far you've come. Then you can see it's not all about weight loss, but what you went through to get there. www.jillianmichaels.com

Obesity Takes Years Off Your Life
By Steven Reinberg

TUESDAY, March 17 (HealthDay News) -- Being obese can shorten your life, a new study shows.

"Moderate obesity typically shortens life span by about three years," said researcher Gary Whitlock, from the Clinical Trial Service Unit at the University of Oxford in the United Kingdom. "By moderate obesity, I mean weighing about a third more than is ideal, which for most people would mean being about 50 or 60 pounds overweight."

More than one in three middle-aged Americans are now in this category, Whitlock said. "By contrast, weighing twice your ideal weight -- say, an extra 150 pounds -- shortens life span by about 10 years," he added.

This obesity level is still not common, but it equals the known 10-year reduction in life span caused by smoking. "So, smoking is about as dangerous as being severely obese, and about three times as dangerous as being moderately obese," he said. The report is published in the March 18 online edition of The Lancet.

For the study, Whitlock and other members of the Prospective Studies Collaboration collected data on 894,576 men and women who participated in 57 studies. The people in these studies came primarily from western Europe and North America. Their average body-mass index (BMI) was 25.

BMI is a calculation that expresses a relationship between height and weight. People are considered underweight if their BMI is less than 18.5, normal weight when the BMI is between 18.5 and 24.9, overweight when BMI is between 25 and 29.9, and obese when BMI is 30 or more, according to the U.S. National Heart, Lung, and Blood Institute.

The researchers found that men and women whose BMI was between 22.5 and 25 lived the longest. For a person 5 feet 7 inches tall, his or her optimum weight would be about 154 pounds, they noted.

For those with a BMI over 25, every 10 to 12 pound increase translated to about a 30 percent increased risk of dying. In addition, there was a 40 percent increase in the risk for heart disease, stroke and other vascular disease, a 60 percent to 120 percent increased risk of diabetes, liver disease or kidney disease, a 10 percent increased risk of cancer, and a 20 percent increased risk for lung disease, the researchers reported.

"Obesity causes kidney disease, liver disease and several types of cancer, but the most common way it kills is by causing stroke and, most importantly, heart disease. Obesity causes heart disease by pushing up blood pressure, by interfering with blood cholesterol levels, and by bringing on diabetes," Whitlock said.

People who are moderately obese with a BMI in the 30 to 35 range reduced their life span by two and four years. For those who are severely obese with BMIs between 40 and 45, their life span was reduced by eight to 10 years. That's comparable to the effects of smoking, Whitlock said. In fact, people whose weight was below normal also died earlier, due mainly to smoking-related diseases, the researchers noted.

"If you are obese and smoke, then, above all else, quit smoking," Whitlock said. "If you are obese and don't smoke, then don't start, and do what you can to avoid further weight gain. By avoiding further weight gain, you may well live a few years longer than you otherwise would do. By quitting smoking, a smoker can expect to gain several extra years of life -- about as many as a severely obese person might gain by shedding half of his or her body weight."

Dr. David L. Katz, director of the Prevention Research Center at Yale University School of Medicine, said this study confirms that the obesity epidemic is "the clear and present danger many of us knew it to be."

The association between BMI and mortality has been challenged in the scientific community, due in part to uncertainty about weight estimates and debate about measurement methods. "Here we have an emphatic reaffirmation of the fundamental issue: Overweight and obesity take years from life," Katz said.

"We know that, in many ways, BMI is a crude measure of the health risks associated with obesity, since not all excess body fat is created equal," he said. "Weight gained around the middle tends to be most dangerous, so for those subject to this pattern, risks may indeed be higher than this study suggests. For those with lower body weight gain, risks may be lower."

A study published in the Nov. 13 issue of the New England Journal of Medicine also found that where weight is centered is a risk factor. Men with the largest waist circumference had more than double the risk of death, and women with the largest waist circumference increased their risk of death by 78 percent.

More information:
For more about obesity, visit the U.S. National Library of Medicine.

TUESDAY'S SHOW

Dr. Oz: Extreme Life Extension

Dr. Oz says the future of life extension is here! Burn up to 700 calories without exercise. Plus, the radical diet that could keep you living to 100! More about this show

If You Can Do Only One Thing This Month
Mind: When you see that cement ball of stress swingin' your way, take a slow deep breath. Just one breath. Try it right now. Feels pretty good doesn't it? When you breathe that way, you actually alter the levels and ratios of brain chemicals that calm you. Inhale for a count of three and exhale for a count of four. Enjoy that exhalation. In with the good, out with the bad. You're just a breath away from less stress!

Mouth: Track what goes into your mouth. Study after study shows that the key to reducing what goes in is to write down what you're consuming. Otherwise, especially if you are a stress overeater, you will eat more than you realize.

Muscle: Commit to 30 minutes of movement on a daily basis-you can find ½ hour. Just do it! Think of it as a crucial stress strategy.

Visit www.drpeeke.com to stay up to date on all my latest information.

Spotted on Shelves...

Glacéau Vitaminwater10 - This new low-calorie, naturally sweetened line of water is MAJORLY impressive. There are four flavors -- Energy Tropical Citrus (good), Essential Orange-Orange (really good), Multi-V Lemonade (really, really good!), and XXX Acai-Blueberry-Pomegranate (good, but not as good as the others). An 8-oz. serving of each has just 10 calories -- that's 25 calories per bottle. A new HG staple.

www.hungry-girl.com

6 Tips For Six Pack Abs

Everybody wants to have a great physique and whether male or female, the number one area of the body most people want to improve the most is their midsection. Whether you're a female who simply wants to flatten and tighten your tummy or you're a male who wants to lose the beer belly and carve out some awesome abs, we all want our midsections to be better, healthier and more attractive looking. Most people however go about developing LEAN abdominals or sculpting an athletic six pack the wrong way. Read Article >>

Danielle's Daily Food & Fitness Journal

Monday, Monday, so busy, so happy, can't wait to make you sweat! Sorry I haven't had the time to give you my full blogging spectacle. I worked for 3 hours this morning, took my daughter back to school and now I'm preparing to go back to work for 3 more hours. Not complaining, I just haven't had enough ME time today. I love to blog for a few hours a day, I'll do that at 8pm this evening, I promise YOU! Now get your workout in....

Danielle's food journal:

Breakfast: 3/4c. Allwhites scrambled w/ (1) whole egg, 2 slices of Carb-style 100% whole wheat toast, 6 almonds, 2 coffee - 350 calories.

Snack: CLIF Bar - 240 calories.

Lunch: Baked chicken breast w/ 2 tbsp. Pico de gallo, 1c. spinach, 1/2 c. brown rice - 350 calories.

Snack: apple, 1/2c. low fat cottage cheese - 170 calories.

Dinner: Baked chicken breast, 1/2 sweet potato, 1c. spinach - 350 calories.

Danielle's workouts:

1. AM Cardio: 60 min. Cybex Arc Trainer - 1004 calories expended.

2. PM Strength: 7pm Functional Fitness Class - Rogeria and Linda rock!

See you Monday!!

Weekend Workouts! Got muscle? I love the weekends because, there is no time limits to my workouts. It's total self-care at it's best. Have you ever regretted a workout? I bet the answer is no. We find time for everything, ME time should be your #1 Priority. Remember, the more you sweat, the more you burn, the more you lose, the closer you get to revealing the slimmer, sexy YOU. Go for it, no more excuses. Prepare yourself for success today! Plan your menu and your workouts. No more excuses......

Note: I have space in my 6:00 & 7:00am classes. If you are an evening person, I have 5, 6 or 7pm openings. Holla~ Email me today, train tomorrow: Bultron711@rcn.com

Say The Right Stuff
"You're fat."

"Don't bother exercising today — it won't make a bit of difference."

"No wonder you're fat — you have no self-control."

Would you ever say any of these things to your best friend, your spouse, child, or even a co-worker? No! So why is it okay to say such hurtful things to yourself?

It's not okay! Remember, EVERYTHING goes back to self. A vital part of changing your attitude is changing your self-talk — your internal monologue, the chattering conversation you have with yourself all day long, whether you are aware of it or not. It's this kind of useless negativity that can hold you back, keeping you from being the best that you can be. And now is the time to turn it around once and for all.

Your self-talk can make the difference between self-assurance and self-doubt, happiness and despair, success and failure. I can promise you that if you start making your self-talk more positive and affirming, and less defeatist and self-deprecating, your whole life will change for the better.

JILLIAN'S TIP OF THE DAY
How to Do It

Like most changes, switching from a constant negative monologue to a positive one takes time. At first, it may be helpful to actually write down or say out loud a positive self-statement to overrule a negative one that popped in your head. For example, when you hear "I can't exercise because I'm fat and lazy" in your head, immediately say or write "I can lose weight and be healthy." Pretty soon you'll catch yourself mid–negative thought and be able to immediately rephrase it in a positive manner. Just like training a muscle, the mind gets stronger through positive and repetitive training too. www.jillianmichaels.com

Can You Really Prevent Cancer?
Find out how cancer thrives, the biggest cancer myths and the best anti-cancer diets in The Diet Detective's latest interview. » More

Athletes: What to Eat and When for Top Performance
Hot off the press from three prominent nutrition and exercise associations: what to eat--and when--to perform at your best.
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Danielle's Daily Food & Fitness Journal

Fitness Friday FREAKS!! Did you workout yet? Friday workouts are for true DIEHARDS. Most people can workouts starting on Thursday. If you are addicted to self-care, you are probably a daily exerciser like me. Challenge yourself to workout Friday, Saturday and Sunday this weekend. Spring Challenge, if you will. I bet you will feel like a million bucks on Monday.

SUPERFAN NEWS FLASH: BC is playing tonight at 7pm. I'll be on the edge of my seat. Hopefully, Tyrese Rice goes o-f-f!!!

Danielle's food journal:

Breakfast: Thomas whole wheat english muffin, 1 tbsp. almond butter, Dannon carb & sugar control yogurt, 2 coffee - 300 calories. (pre-strength)

Snack: diced apple, 3/4c. low fat cottage cheese - 220 calories.

Lunch: 2 slices Carb style whole wheat bread, mustard, 1 slice swiss cheese, 1 serving Oscar Myer thin sliced ham - 300 calories.

Snack: CLIF bar - 240 calories. (pre-cardio)

Dinner:

Danielle's workouts:

1. 60 min. Functional Fitness BOSU killa workout w/ 9AM peeps! Totally stimulating!

2. Cardio - later today...

How to Get Michelle Obama's Arms: The Workout Plan
By Donna Raskin
President Barack Obama has a well-documented fitness regimen, but First Lady Michelle Obama is also an avid exerciser, with her toned arms making many a headline lately. Get Michelle Obama's arms with these 6 arm exercises, recommended by fitness guru Kathy Smith, to tone your biceps, triceps, shoulders, and upper back.

Follow link for Workout:

http://www.fitnessmagazine.com/workout/arms/exercises/how-to-get-michelle-obamas-arms-the-workout-plan/?sssdmh=dm17.368729&esrc=nwftn38_09&email=1133866791