Danielle's Daily Food & Fitness Journal

Fearless Fitness Friday Fanatics! Even though I workout everyday, I absolutely love Friday workouts. Why? I think it's because I used to notice a huge drop-off in the gym goers on Fridays. I would say to myself, "People that workout on Fridays must be the Diehards." I really give it all I've got on Fridays. Actually, when I don't feel like working out (rainy days, pre-menstrual, hungover, depressed, anxiety, angry, bitter, whatever), I always force myself to workout even harder that day. It's like I punish myself for even thinking that I didn't need to workout.

Taking care of my body with exercise (cardiovascular and strength) is so necessary for my daily concentration, spirit, physical and mental well-being. I crave it because of how good it feels during and after. I feel re-newed over and over again. Who wouldn't want that everyday?

I wish you a great FRIDAY workout! Go get em'.

Danielle's food journal:

Breakfast: 1/3c. Allbran buds, Fiberone Limepie yogurt, 1/2c. low fat cottage cheese, coffee - 300 calories. (pre-strength)

Snack: Granny smith apple - 90 calories.

Lunch: 5oz. Baked Tilapia, 1 1/2c. (mushrooms, brussel sprouts, broccoli) 1c. brown rice - 430 calories.

Snack: Atkins advantage bar - 130 calories.

Dinner: Grilled turkey sausage, 2c. garden salad, 1/2 small purple potato, Wishbone spritzer spray - 400 calories.

Danielle's workouts:

1. AM Strength: 60 min. Functional - Strength training circuit - yeeha! I love 7AM.

2. PM Cardio: 20 min. Cybex Arc Trainer, 40 min. Stairclimber.

Danielle's Daily Food & Fitness Journal

Totally focused THURSDAY! Are you one of those people who wants to be FIT, but doesn't want to eat healthy or exercise? If you are really FAT on the outside, guess what is happening on the inside? You are creating a sick body and a shorter life. The amazing thing about the human body is that it can change, from the inside out - as soon as you TRY.....

What are you waiting for?

TRY TRYING.....

* Body Fat does not disappear without: Determination, Consistency and WORK!!

Danielle's food journal:

Breakfast: Dynmatize Oatmeal/protein, 1 coffee - 300 calories. (pre - strength workout)

Lunch: Baked chicken breast, 3/4c. brown rice, 1c. (broccoli, mushrooms, brussel sprouts) - 400 calories.

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

Snack: Granny smith apple - 90 calories.

Dinner: Grilled steak tip salad - Wishbone spritzer spray - 350 caloris.

Danielle's workouts:

1. AM Strength: 60 min. Functional strength training circuit w/ my 9am peeps!

2. PM Cardio: 30 Cybex Arc Trainer, 20 min. Stationary bike.

Get Intense!
Ever notice the color-coded exercise "zones" listed on cardio machines? There's a "fat burning" zone, an "endurance training" zone, and so forth. The colors look nice, but how many times have you chosen the "fat burning" zone and watched as your fat stayed put? That's because fat-burning programs keep you at a lower intensity level, when to lose weight you really need to burn big calories. That only happens when you exercise at a higher-intensity level.

Let's look at the math. In a half hour of low-intensity exercise, you might burn 100 calories. Of those 100 calories, roughly 80 percent will be fat calories, meaning that you've burned 80 fat calories. In a half hour of high-intensity exercise, you might burn 300 calories. Of those 300 calories, roughly 33 percent will be fat calories, meaning that you've burned around 100 fat calories.

Get it? Even though the percentage of fat calories burned is higher during a low-intensity workout, you're burning so many more total calories during a high-intensity workout that, percentages aside, you are still burning more fat calories — not to mention the 200 additional carb calories.

www.jillianmichaels.com

Taste Not, Want Not

One of the amazing things about training yourself to eat right is that it becomes its own reward. Your body is built to maintain whatever habits you accustom it to — pick the right habits and soon enough you'll be craving fruits and veggies when you once wanted chips and dips. So even if right now that ice cream sundae still looks mighty appealing, give it more time and you'll find that what once tempted your palate has faded into something you have no appetite for.

www.5factordiet.com

Feel Great!

Make a Date to Motivate!

Excuses, excuses, excuses. It's easy to make excuses when it comes to exercising: You're tired, you're still sore from your workout the day before, or you have plans.

The thing is, working out should be a priority. And one way you can start incorporating fitness into your lifestyle is by scheduling the gym into your day. Hey, you carve out time for lunch with the gals, hair appointments, bank errands, and meetings with your boss. Why not carve out an hour in the name of health and wellness? After a while, sticking to a regular routine will be second nature!

Figure out what time of day is going to work for you. If you can get yourself out of bed to hit the gym in the wee hours, go for it! Can you leave the office at lunchtime for a midday brisk walk? If the mornings are too challenging for you or you can't slip out of the office during the day, join the legion of nine-to-fivers who work out at the end of the day. Plan to meet a friend at the park or sign up for a class at the gym so you won't be tempted to skip out on it.

Make workout "dates" with yourself or with a friend — before long, you'll see and feel the effects!

www.deniseaustin.com

Medical
All About Gout

A disease often linked to poor diet and excess body weight, gout has a long history. Accounts of gout cases go back thousands of years. Historically, it was common among royalty and other wealthy classes, who could afford to eat diets that put them at risk. For this reason, gout is often referred to as "the disease of kings." And since many Americans nowadays eat diets that are in many ways similar to those of history's kings, it's no surprise that gout is making a comeback.

In many people with gout, the first sign of the condition is severe pain, swelling, and redness in the big toe. Pain and inflammation can also occur in the feet, ankles, knees, wrists, fingers, or elbows. Usually the pain becomes severe over a matter of hours and resolves over several days. Gout is more common in men than women, and it affects older people more often than the young.

Continue reading to learn about the factors that raise the risk of developing gout — and what you can do about them. Read more

Weight, Age, and Swine Flu: What's The Connection?

A survey released by the Centers for Disease Control (CDC) found that obesity may be a risk factor for serious complications from the swine flu — and that people born before 1957 are less likely to catch it.

Learn more in Dr. Z's latest blog entry. Get up-to-date swine flu information.

How to Keep Your Greens Fresh

Leafy greens figure prominently in every Phase of the South Beach Diet, and for the freshest tasting greens, it's important that you buy and store them properly. There are two main reasons that greens go bad: Either they are bought past their prime or they're sitting in your refrigerator too long. Get tips on how to buy, store, and prepare your greens.

Women, Hormones, and Heart Disease

It may appear as though women don't get heart disease because they tend to develop it later in life than men, largely due to the protective effects of natural estrogen. As long as women are having regular menstrual cycles, they enjoy a significant, although not absolute, level of protection. Visit the Heart Health Center on Everyday Health and learn more from Dr. Agatston.

Throw Out the Doubt

Don't think you can do it? Think again. All you have to do is get rid of those doubts and negative thoughts and replace them with more positive, "I know I can," statements: "I know I can lift the weights," "I know I can eat a smaller portion," and so on. If you think positively about all the things you think you can't do now, you'll be able to do them when you put your mind, body, and hands to work! www.bikinibootcamp.com

CYBEX LAUNCHES PINK TREADMILL TO SUPPORT BREAST CANCER RESEARCH

MEDWAY, MA, May 28, 2009– Cybex International, Inc. (NASDAQ: CYBI), a leading manufacturer of premium exercise equipment for the commercial and consumer markets, announced at the Club Industry East Show in Boston, Massachusetts its introduction of the first-ever, custom-made pink treadmills to log miles and raise funds for The Breast Cancer Research Foundation (BCRF) during Breast Cancer Awareness Month - October, 2009.

The pink treadmills, manufactured in Medway, Massachusetts will be sold to health clubs, YMCA’s, hotels and spas, student recreation centers, corporate employee gyms and other exercise facilities around the country. CYBEX will donate 10 cents for every mile logged on any pink 750T treadmill throughout the month of October 2009 to BCRF.

Research from The Nurses Health Study published in the Journal of American Medical Association (JAMA) tracked nearly 3,000 women up to 14 years after their breast cancer diagnosis and found that exercise reduced the likelihood of breast cancer recurrence and increased the odds of living longer. Dr. Carolyn Kaelin, Harvard surgeon and author of The Breast Cancer Survivor’s Fitness Plan, explains “recurrence rates and deaths from breast cancer decreased up to 40 percent among those who exercised most, compared with those who were sedentary. Brisk walking for 3-5 hours per week – about 30 minutes a day – netted the biggest benefits.”

“We are committed to raising funds and awareness on the benefits of exercise, particularly as it relates to improving long-term survival for those who have been treated for breast cancer,” states Joan Carter, CYBEX Executive Director and Founder of the CYBEX Pink Ribbon Run. “The evolving body of research strongly suggests that, at all ages, physical activity, and in particular cardiovascular activity, reduces the risk of developing breast cancer later in life. CYBEX shares a common value with BCRF on the importance of science and research. The monies raised from this program can play an integral role in finding a cure for breast cancer.”

“The Breast Cancer Research Foundation's mission is to achieve prevention and a cure for breast cancer in our lifetime,” states Myra J. Biblowit, President of the BCRF. “Partnering with CYBEX to promote the importance of exercise is a natural synergy and underscores BCRF's mission in achieving this goal. Additionally, the monies raised can provide critical funding for innovative clinical and translational research at leading medical centers worldwide and increase public awareness about good breast health.”

“It does not need to be running a marathon, or biking a century,” notes Kaelin, “but rather simply walking briskly most days that reduces breast cancer recurrence for those who have been treated for the condition. Furthermore, for all women, in addition to physical activity optimizing body weight and reducing high blood pressure, heart disease and diabetes, scientific research is more strongly pointing to the positive effects of exercise in reducing breast cancer risk and the risks of other forms of cancer too.”

To purchase a pink treadmill or to find out if your local club is participating in the Pink Ribbon Run

visit: www.cybexintl.com. NOTE TO EDITORS: For photographs, videos or more information on the CYBEX Pink Ribbon Run, contact Lynn Luczkowski Lynn@L2comm.biz or 860-313-1426.

Danielle's Daily Food & Fitness Journal

Get REAL Wednesday! "My scale won't move, what should I do?" I would be absolutely rich if every time someone said this to me - I got $100. I then ask two questions. #1. How many calories are you eating a day? This person has absolutely NO CLUE. Why? Because they don't track, measure or pay attention to what and how much is going in their mouths. #2. What are you doing on the days you are not working out with me? "Ah, nothing." GET REAL!!! The Law of Thermodynamics applies to every BODY! Yours is not an exception! Eat less, do more WORK!

Excuses will not know all those extra layers of FAT off your body. Do it!

Danielle's food journal:

Breakfast: Yoplait light yogurt, 1/2c. low fat cottage cheese, 1/3c. AllBran buds, 1 coffee - 300 calories.

Lunch: 5oz. Baked Tilapia, 1 1/2c. (steamed mushrooms, broccoli and brussel sprouts), 1/2c. brown rice - 300 calories.

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

Snack: granny smith apple - 90 calories.

Dinner: Baked chicken breast 1 1/2c. (steamed mushrooms, broccoli and brussel sprouts) - 260 calories.

Danielle's workouts:

1. AM Strength: 60 min. Functional Training Strength Circuit w/ my 7AM peeps!

2. PM Cardio: 30 min. Stairclimber - yeeha, sweaty betty for sure!

A Sore Subject

By now you've probably noticed that after working out a particular body part, it's often sore for the next day or two — especially if you're not in the habit of exercising. This is called delayed onset muscle soreness, and it's caused by tiny tears in the muscle fiber. Over time, the tears heal and cause the muscle to grow. Don't worry: The discomfort you're feeling is typical after an intense resistance workout, so don't let it keep you from sticking to your workout plan.

Challenge yourself to keep going, even if the going gets tough. You can fend off the soreness somewhat by stretching the body parts you're working out during the rest periods between supersets. If you're already sore, ibuprofen or aspirin will ease the discomfort a bit; and some studies suggest that extra doses of vitamin C can help get rid of the ache. Engaging in some light aerobic exercise, because it increases blood flow, will also help reduce soreness. Remember: Pain is not part of a successful workout, and if a muscle is still painful after four or five days, check with your doctor to make sure you haven't substained an injury.

Get Back Into The Game!

Sure, it's hard to start the next workout when you're still feeling stiff from the previous one. But remember those achy body parts are really the little red devil on your shoulder, trying to convince you that working out is not a good idea. Don't give in! Nothing will ease the discomfort like keeping up the routines. As exercise becomes a set part of your day, the soreness will occur less frequently. You're building up resistance — these are growing pains, and they'll diminish as you pump up the workout. Trust us, it's worth it! www.5factordiet.com

Eat Right!

Hello, Carbs!

Who hasn't been tempted by no-carb diets? They seem to work, and they yield results quickly. But what about those of us who can't part with fresh-baked bread or steaming rice? I don't know about you, but I'm not willing to give up all that good, nutritious food that quickly! Plus, breads and cereals can add important fiber to your diet and give you energy to keep going! We all need those benefits!

I've learned that you can eat carbs and still lose weight. You just need to make good choices and watch your portion sizes. Here are some seriously healthy carbs for you to experiment with:

• Whole-grain bread
• Whole-grain or legume-based pasta
• Whole-grain cereal
• Barley
• Quinoa
• Brown and wild rice
• Oatmeal
• Popcorn
• Sprouted grains

Behavioral Health
Coping With Cravings

This week, let's focus on cravings. You know, those urges that tell you to stop everything and eat a certain food? The truth is, these cravings and urges are normal and to be expected. They are not a sign of failure. Instead, they provide an opportunity to learn what your triggers are.

Try thinking of cravings as ocean waves. Just as a wave recedes after it peaks, a craving will recede if you do not feed it with your thoughts or actions. Instead of giving in to a craving right away, give it some time to pass. Distract yourself for a few minutes by reading or writing in your journal, taking deep breaths, going for a walk, talking about how you feel, or using such positive self-talk as "This urge won't last forever, and I am in control. I am feeling uncomfortable, but I can wait this out." Remember, bingeing might make you feel better for a short while, but you will feel better in the long run if you find a healthier outlet instead.

Read on for more helpful advice on dealing with those tough cravings. Read more

A Heavenly Parfait

Indulge your sweet tooth with this light, guilt-free parfait. Low in calories and mildly sweet, this luscious layered treat is filled with yummy surprises.
Get the recipe now!

Know Your C!

Lemons, oranges, and other citrus fruits are great sources of vitamin C, which is probably best known for boosting the immune system. But vitamin C — also called ascorbic acid — plays a much larger role in the body. It's an important structural component of bones, cartilage, blood vessels, and muscles, and it helps the body absorb iron and maintain teeth and bones. Plus, it's an antioxidant — so eating plenty of vitamin C–rich foods like fruits and vegetables may reduce your risk of cancer. www.bikinibootcamp.com

Getting in Shape to Conceive

Everyday Health member sanrus1958 writes, "My sister is 40 now, overweight, and thinks she is too old to get pregnant. She has a 10-year-old son. She wants another child and her husband is okay with it. What do you think she should do and where should she start?" Have thoughts to share with this member? Join the discussion!

Tips to Make Childbirth More Comfortable

Few women would say childbirth is easy — but these suggestions can make labor and delivery more tolerable. Get the advice.

Danielle's Daily Food & Fitness Journal

Happy Totally PUMPED Tuesday! Are you really ready to start taking care of your (1) body? Are you in desperate need of a transformation? Start NOW. Nobody can do it for YOU. YOU are the only person that can change your body. Are you willing to workout daily, restrict calories daily? It takes consistency with your nutrition, resistance training and cardiovascular activity. How bad do you want it? The more you do, the more you lose......DO IT!

Danielle's food journal:
Breakfast: coffee, Thomas english muffin (100% whole wheat), 1 tbsp. peanut butter - 250 calories. (pre-stength workout)
Lunch: 5oz. Baked Tilapia, 1/2c. sweet potato, 1c. green beans - less than 300 calories.
Snack: CLIF bar - 240 calories. (pre-cardio)
Snack: 12 almonds, 1/2c. lowfat cottage cheese - 220 calories.
Dinner: 1 1/2c. Turkey chilli - 300 calories.

Danielle's workouts:
1. AM Strength: 60 min. Functional Training ciruit w/ my 9am peeps!
2. PM Cardio: 30 min. Stairclimber, 30 min. Stationary Bike.

* My muscles are feeling it! I'm going to bed early, feel like I need to catch up on some Z,zzzz's.

JILLIAN'S TIP OF THE DAY

Mind Over Matter You can change your life by changing your mind. Any lingering sense of inferiority or inadequacy will interfere with the attainment of your goals and dreams, while self-confidence and a positive attitude will lead to success. To push your body toward ripped perfection, your mind has got to be strong and focused. It is imperative that you hone and train your mind as intensely as you train your body. This means following a few guidelines and performing some mental exercises to replace self-defeating behaviors with positive ones, and to remove distractions and bring mental clarity and self-control. After all, it's your mind that directs and drives everything you do, or don't do — so get it on your side!

10 Week Wedding Fitness Plan

'Tis the season for wedding bells and blushing brides. If you've got a few pounds to lose to fit into your dream dress, then give Matt Johnson's 10 week wedding fitness plan a try. Each Monday he'll introduce a new workout, discuss some of the nutritional needs for losing weight and offer a few words of motivation.

The workouts are sure to make you work hard, and you'll never get bored with a new concept introduced each week. Not only will these workouts help you shed pounds and tone-up, but they're also the ideal way to release that pent-up wedding planning stress.

Get started now with weeks one, two and three, and check back for more wedding fitness plans each Monday.

• Wedding Fitness Plan Week 1
• Wedding Fitness Plan Week 2
• Wedding Fitness Plan Week 3

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Stay Energetic All Day With Oatmeal

Many people remember oatmeal as something suited to cold winter mornings, but this age-old dish is perfect for snack time. According to a Penn State University study, oatmeal helps you maintain a steady level of energy throughout the day. This is because of its large amount of extra soluble fiber, which helps slow the release of sugar into the bloodstream, helping you avoid sugar spikes and keeping you from getting that sleepy feeling shortly after you eat. So when shopping for oatmeal, challenge yourself to look for brands that are low in sugar, because the added sweet stuff defeats the purpose of maintaining level blood sugar.

www.5factordiet.com

Simple Steps

Eat More Often, Lose More Weight!

Tell me if this sounds familiar: You didn't have time to eat breakfast, and you got so busy with work or errands that you missed lunch; now it's about 3 p.m. and your tummy is rumbling, so you pull over at the closest convenience store, grab a pack of doughnuts, and proceed to devour them in the car as you race toward your next appointment. Whew!

If some version of that scenario happens to you more often than not, it's time you get on a regular eating schedule. Sticking to a schedule is important because it will help you control your hunger. You may think that skipping meals will help you lose weight because you'll eat fewer calories — but the opposite is actually true! People who skip meals actually tend to eat more calories when they finally do eat.

If you eat regularly throughout the day, however, your hunger level will always be in control, so you won't have a hard time keeping your portions in check and staying away from unhealthy foods. In fact, your body will get used to specific mealtimes, so you won't find yourself feeling hunger pangs at random times during the day — when you're out and about with no healthy food in sight!

Here's your goal for the coming week: Stick to your eating schedule! That means eating breakfast, lunch, dinner, and one to two snacks. Space your meals so that you eat at least every four hours or so. You should also try to eat your meals and snacks around the same time of day every day. Members can log on to the site to view the meals and snacks already set up for them in their Meal Plan. I promise you, this will NOT make you gain weight — eating on a schedule will help you look fabulous and feel energized throughout the day!

Food & Nutrition
Resisting Food Advertising

Have you ever noticed that the foods advertised the most heavily also tend to have the highest calorie counts and lowest nutritional value? Promoting junk food and fast food is big business. Companies spend millions of dollars a year in an attempt to get you to choose their burger or chip over another brand. These highly advertised foods are plentiful, easy to get, inexpensive, and engineered to taste good.

Ironically, there is little advertising promoting the foods we should be eating — like whole grains, fruits and vegetables, and beans and legumes. Bombarded with powerful advertising images saying that nutritionally poor foods are best, it's no wonder we're reaching for the wrong foods! Some have compared the effort of trying to eat healthy in modern society with trying to be a recovered alcoholic in a town with a bar on every block.

How can you maintain a healthy weight in spite of the pressure to eat unhealthy foods? Continue reading for four helpful tips.

Read more

10 Ways to Prevent Heart Disease

Though some of us are born with a genetic predisposition for heart disease, that doesn't mean it's inevitable. There are many ways you can prevent the onset of a heart condition — and keep an existing issue from getting worse. Keep your heart healthy with these tips. Increase your hypertension know-how.

Women and Heart Health: Do You Know the Risks?

Heart disease may be the number one killer of women in the United States today, but many women remain unaware of this fact, and many still believe that breast cancer is the bigger threat. Get information about women's heart health issues. Learn how to prevent heart disease.

Ask Melissa and Erica
Preworkout Snack

Q: I always get so hungry when I work out — I'm sure the woman on the treadmill next to me can hear my stomach rumbling! Can I eat something before a workout? I'm afraid I'll get sick.

A: Definitely! You should never exercise on an empty stomach. Eating a snack beforehand will give you the energy to make it through your workouts — not to mention quiet down those tummy rumblings. Just don't have your snack right before exercising! The best time to eat is between one and three hours before working out. Make sure your snacks have protein and carbs, as well as a little healthy fat to keep you satisfied. Our top bikini-friendly snacks include the following:

• Peanut butter and sugar-free jam on a slice of whole-grain bread or a rice cake

• Peanut or almond butter on an apple slice or a piece of banana
• Low-fat yogurt with a few slices of banana

• Low-fat Wheat Thins or Triscuits with hummus or a thumb-sized piece of low-fat cheese

Why Protein?

The protein you eat — whether it's fish, cheese, chicken, or even a vegetarian protein like legumes or nuts — is actually a chain of compounds called amino acids, which are the building blocks of all your body's cells. Including protein in your snacks ensures you have plenty of amino acids in your bloodstream to repair and rebuild any cells that are damaged because of your physical activity.

6 Stages of Successful Weight Reduction
There are six distinct stages that individuals go through in the process of making a lifestyle change. These stages of change also apply to losing weight. Knowing that these stages exist and then being able to recognize them in your own life can help you stay on track towards your goal. The first step is to identify where you are in the process. Next, make a commitment to move through the stages with daily actions. A definition of each stage appears in this article. Read Article

Danielle's Daily Food & Fitness Journal

Friday, Saturday, Sunday and Monday @ West Dennis, Cape Cod. I'll be away until Tuesday. Don't be sad. Next week is the start of my new Biggest Loser Contest. Everyone will be weighing in next week and for the following 6 weeks. The majority of us hope to lose those last 10, 12 or 15 pounds. The GOAL: to be insanely sexy by July 4th. I've already added intensity to the workouts and everyone was nice and sore this week. It was so much fun.....Have a great, safe Memorial Day Weekend! ~ Danielle

Danielle's Daily Food & Fitness Journal

Thursday, SWEATY Thursday! How much did you sweat today? Are you still waiting to start exercising this year? EXERCISE = human body maintenance, aging reversal. If you don't take care of your body with proper nutrition and daily exercise, your body will deteriorate. If you want to look and feel good (inside and out, emotionally and physically), YOU exercise daily. Here's where I come in. If you need help getting started, come see me. At one point in my life I was 100 pounds over weight. TRY....

Danielle's food journal:
Breakfast: 1/2c. Allwhites, 1 whole egg scrambled, Thomas wheat light english muffin, 2 coffee - 250 calories. (post - strength workout)
Snack: 1/2c. lowfat cottage cheese, 1 granny smith apple diced - 190 calories. YUM!
Lunch: baked Tilapia, 1c. brown rice, 1c. green beans - 360 calories.
Snack": CLIF bar - 240 calories. (pre-cardio)
Dinner: turkey burger, 1 slice lowfat provolone cheese, wheat bun light - 320 calories.

Danielle's workouts:
AM Strength: 60 min. Functional strength workout w/ my 9AM peeps!
PM Cardio: 25 min. Stairclimber, 20 min. Stationary bike - my legs were JUNK! :)

Danielle's Daily Food & Fitness Journal

WONDERFUL Wednesday! If you have been taking care of your body CONSISTENTLY, today is a TANK-TOP worthy day. If you have not started using weights on a regular basis, you are probably reluctant to reveal your arms. Guess what? It's not too late. If you sign-up for my Small Group Training Classes today, you could have sexy sculpted arms by July 4th. Would you rather invest in fast food or FAST EFFICIENT FITNESS.

What are you waiting for? TRY TRYING....

Danielle's food journal:
Breakfast: Yoplait light yogurt, Thomas 100% whole wheat english muffin, 1 tbsp. peanut butter, 2 coffee - 350 calories.
Snack: apple - 90 calories.
Lunch: baked tilapia - 90 cal., 1/2 sweet potato, 100 cal., 1c. green beans 50 cal,- 240 calories.
Snack: CLIF Bar - 240 calories. (pre-cardio)
Dinner: unknown for now.

Danielle's workouts:
AM Cardio: 45 min. Cybex Arc Trainer, 15 min. Stairclimber - 150 calories burned.
PM Strength: 6pm tonight with my Diehards!

JILLIAN'S TIP OF THE DAY
Always Choose Wild-Caught Salmon

When you're buying salmon, I want you to pick wild-caught rather than farm-raised fish because of the health benefits. Farm-raised salmon are fed a diet that raises their omega-6s, or "bad fat," and not their omega-3s — the "good fat." Plus, farmed fish have higher levels of synthetic chemicals, such as cancer-causing PCBs, than wild-caught fish. If you want to find the best choices for seafood in your area, visit: the Web site of the Monterey Bay Aquarium and see its Seafood Watch Regional Guide.

Keepin' It Real
Remember that as your outside is shaping up, you might want to think about your inside, too. The better you feel, the more motivated you become to improve yourself in all areas. Eating right and working out are lifestyle choices that show you care about yourself and want your life to be long and energized. Maybe now would also be a good time to work out your inner muscles — the other habits and traits you resolve to fix every New Year's. Now that you're taking your resolutions about your physical self seriously, take a look at the rest of you and see what else you can improve! www.5factordiet.com

Eat Right!
Get Back on Track!
If you eat less, you lose weight. Seems logical, right? Unfortunately, skipping meals can have consequences. Besides leaving you feeling listless and weak, lack of food can set you up for a major binge.

Deprivation can cause hunger and cravings, and in those straits you're likely to eat the first thing you see, regardless of its nutritional value.
Thankfully, the answer to this dilemma is simple. Eat when you're hungry! Choose vitamin-rich fruits and veggies, lean proteins, and whole grains, and you'll easily beat cravings between meals, feel full, and help your body shed pounds. Isn't that great?

If you've already binged, don't worry! It happens to all of us at one point or another. Just get right back on track with your next meal. If you need more support, check in with a close friend or family member, or visit my amazing online community! www.deniseaustin.com

Behavioral Health

Boost Your Body Image
When you think of your body, what thoughts come to mind? Do you focus on what's "wrong"? Do you feel embarrassed about your body? Like so many people who struggle with weight, you may find it difficult — or perhaps not even know how — to work toward a healthier relationship with your own body. But you can learn to accept and appreciate yourself.

A healthy lifestyle is about more than eating well and exercising — it is about accepting and embracing your body and treating it well. It's not about waiting until you've reached some ideal weight or some particular goal before learning to notice what's good about yourself and your body. After all, staying motivated requires that we celebrate every success. Continue reading for tips on improving your self-image. Read more

The 'Obesity Paradox': Could Excess Weight Save Your Heart?
Obese patients with heart disease do better and tend to live longer than leaner patients with the same severity of disease, according to new research.

Find out why extra pounds may actually be a good thing.

Learn how to manage an existing heart condition.

What Is the Best Time to Exercise?
If you're following the South Beach Diet lifestyle, you know that regular exercise will help you lose weight by revving up your metabolism. And it will help you avoid frustrating weight-loss plateaus. But does the time of day that you exercise make a difference in how much fat you burn? Get the answer here.

Your Heart and How It Works
The heart is not an inanimate pump: It is a living, dynamic community of millions of hardworking cells. Its job is to deliver blood to organs that would die without it. Blood contains oxygen and nutrients necessary for the functioning of every cell in the body, including heart cells. Visit the Heart Health Center on Everyday Health and learn more from Dr. Agatston.

Exercise & Nutrition Tips

Fitness and nutrition are not rocket science. Although some people make it out to be. There's a lot of misinformation out there that seems to be confusing a lot of people. I'm going to bring it back to the basics and keep it simple. Here are my top 2 nutrition and exercise tips to look better naked this bathing suit season. Read Article >>

Danielle's Daily Food & Fitness Journal

Terrific Tuesday on TAP! Cannot wait to see my evening clients, I've been running around all day. Booho. I managed to get a couple cardio sessions in, I feel focused. Next week I'm starting a brand new Biggest Loser weekly weigh-in contest, but you have to be a client to compete. Just knowing that you have to get on a scale is enough to help people stay committed, motivated and accountable. Stop looking for a reason to start moving more and taking better care of yourself. Living in your best body is great daily incentive. NOW it's up to you....................................excuses are for quitters! Be a WINNER! TRY.....

Danielle's food journal:

Breakfast: 1/3c. AllBran Buds, 1/2c. low fat cottage cheese, 1/2c. Dannon Light yogurt, 2 coffee - 300 calories.

Lunch: whole wheat wrap, 1/2 c. brown rice, baked chicken breast diced up, 1/2 c. chopped broccolli - 400 calories. YUM!

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

Dinner:

grilled turkey burger, 1 1/2 c. garden salad, Wishbone spritzer - 340 calories.

Danielle's workouts:

AM Cardio: 40 min. Stairclimber - 424 calories burned.

PM Cardio: 40 min. Cybex Arc Trainer - 732 calories burned. (I went crazy HARD)

PM Strength: soon.................w/ my 7pm peeps!

Fitness

Healthy Preworkout Snacks
Do you often have a snack before your workouts? While eating before you exercise may seem a little counterintuitive — after all, isn't one of the aims of exercise to burn calories? — it can actually be a good move. If it's time for your workout but you haven't eaten anything for a few hours or more, a snack can give you the energy you need to get going. And it can prevent you from being so hungry when you're done exercising that you make poor food choices.

The best preworkout snack is one that includes carbohydrates, which provide an energy boost, and protein, which sustains the energy boost and helps you feel satisfied longer. Continue reading for some quick, healthy snack ideas. Read more

Staying Single
If you have a tough time controlling your portions of certain foods, try to buy only single-serving containers or packages. The 100-calorie snack packs that are popular now are a great example, as are fat-free pudding cups, individually wrapped sugar-free ice pops, and even single-serving microwave popcorn bags. A crucial step, though, is to make sure snacking is a limited, finite experience. Get back to work, find an activity, and make sure "snack time" is just that — a few minutes out of your day and then you're back on track. www.5factordiet.com

JILLIAN'S TIP OF THE DAY
Ways to De-stress

When I'm stressed out at night and can't sleep, I get up and write down all the things that are bothering me and how I might fix them. This gets the problems off my mind and calms me down because I know I have a game plan. Some other ways to de-stress include learning to meditate, getting a massage, taking a vacation, and most important, exercising! Whatever you do, please do not take any over-the-counter "adrenal support" supplements — you could actually do more harm than good. De-stress naturally instead! www.jillianmichaels.com

Supportive Weigh-In Program Keeps Pounds Off

MONDAY, May 11 (HealthDay News) -- The struggle to keep the pounds off that one has just lost can be aided effectively and inexpensively with a simple five-minute weigh-in with a nurse every couple of weeks.

New Zealand researchers, writing in the medical journal CMAJ, found that the biweekly weigh-in, along with a call from the same nurse during the intervening weeks, helped women maintain their weight loss as well as a more expensive and intensive program using dietitians and exercise specialists.

The study, which followed most of 200 women for two years, randomly divided the participants into one group that had the weigh-ins and supportive phones calls with a nurse and another that followed a more comprehensive diabetes prevention program that included regular exercise programs. At the study's start, all the women -- aged 25 to 70 -- had recently lost at least 5 percent of their total body weight.

While intensive programs used for the one group had already been proven successfully in weight maintenance, "the costs to implement these programs are considerable and well beyond the means of health budgets in many countries," wrote the study authors, from the Edgar National Centre for Diabetes Research in Dunedin, New Zealand.

The authors reported that attendance for weigh-ins was excellent, while the other group did not do nearly as well with showing up for its exercise classes. By the second year of the study, attendance at the exercise program declined even further.

"Many participants reported that the weigh-ins and the enthusiastic support provided by the nurse on those occasions and on the telephone were key determinants of their success," wrote the researchers.

While the authors highly supported hospitals adding nurse-led weigh-in programs, Robert Ross of Queens University in Kingston, Ontario, wrote in a related commentary in the same issue of CMAJ that adding such programs may not be possible in places where nurses are in short supply. But, he added, that other people -- including exercise specialists and dietitians -- may be just as effective in such a support-oriented program, as he noted that the nurses used for the study were enthusiastic but not trained in nutrition and exercise.

More information: The U.S. Department of Health and Human Services has more about maintaining a healthy weight.

Move More to Lose Weight
Courtesy of EatingWell.com

Exercise is the secret weapon for weight loss-and for life.

So many popular diets try to tiptoe around the topic of exercise, or pay it token lip service, but the fact is that exercise — even light exercise — makes weight loss much easier. Even more important, move more and your lost weight is much more likely to stay lost.

Losing weight, we know, is all about balancing energy — that is, balancing calories. Until now, we've focused on just one side of that simple equation: energy in, or the calories you eat and drink daily. In this chapter, we shift to the other side of the ledger: energy out, or the calories you burn through activity. You know the drill by now: when we burn more calories than we consume, we lose weight. We can create this negative calorie balance either by cutting back on how much we eat or by boosting our daily activity level. Again, the best strategy is to do both.

Studies show that making a regular commitment to being active is the best predictor of long-term success in a weight-loss program. Just look at the 5,000-plus successful "losers" in the National Weight Control Registry, who have lost a minimum of 30 pounds or more and kept it off for at least a year. While they've used countless different methods to lose the pounds, one common thread unites virtually all of them: engaging in regular physical activity.

Clearly, keeping active is a critical factor in helping lost weight stay off for good. That's the conclusion of a major follow-up study of HMO members who'd completed a weight-loss program: months after the program ended, researchers compared people who'd managed to keep the pounds off with those who had gained them back. The main difference? Almost all the maintainers (90 percent) still exercised regularly, while only about a third of the weight regainers still did.

So if you truly want to lose weight once and for all, you will need to make a commitment to living a more active life. But the good news is, you can do it — no matter where you're at now.Visit EatingWell.com to learn more.

Emotional training
By Kasia Kurek
It all comes down to simple math – no carrying the ones required. When you’ve had a good day, your motivation is up, your positive mood is tuned to high and your training session rocks hard. But how do you feel on a bad day? Here are some tips that will have you maximizing your gym time, no matter what your mood.

Feeling Angry? Your blood flow increases and your heart rate goes up, and all of a sudden you might feel a surge of energy that motivates you to move. You may feel stronger when you’re mad, but taking it out in the gym can be dangerous if you overdo it or push yourself too fast, too hard, or with little prior experience. How to deal: Use the extra adrenaline to your advantage, but stay focused on what you’re doing. Think about the motions of your body, not the last-minute report that your boss sprung on you before lunch.

Feeling Sad? When you’re bumming, just prying yourself away from Häagen-Dazs and Judge Judy might seem like an impossible task. Your motivation is low and you’re much more likely to make excuses that keep you out of training mode. But, there’s good news: Countless studies have shown that a little gym time combats bad moods and leaves you feeling better. The key is to go into your workouts with a plan. How to deal: Add some excitement to your routine by incorporating a new exercise or circuit plan. Stay away from sad, distracting thoughts by focusing on your program.

What are some of your health concerns? Write us at webeditorial@oxygenmag.com