Today marks the 10th day of the Insanity Workout for me. Last week I was so sore, there were days when I was moving like an old lady. Today the soreness is more specific, like the back of my right thigh, but my body is getting used to the activity. I like being in a place where my body feels more conditioned and everything is more fluid.

It’s helpful for me to have a plan of action as far as exercise goes. I wake up do a little work, and when Josh wakes up we exercise. The calendar tells me which workout to do, and I do it. When I have a plan, the excuses are smaller. I can get to a place mentally where I do it anyway. It’s staying there that is the challenge. The more times that I do this, get up and exercise, or start again with a routine, the easier it becomes. The alternative is becoming less and less appealing each day that I take the time to make what I want happen.

***

I hope you all had a delicious Thanksgiving last week. I wasn’t in the mood to post, but want to let you know that I often post my exercise on twitter and facebook, if you care to see what I’m doing there. I’m also tracking my food on myfitnesspal.com. I’m weighing in once a week and so far I’m close to 3 pounds loss from Friday when I weighed in. I’m looking forward to another loss on Friday.

This is so random, but do you go through outfit phases? I do. I will wear the hell out of an outfit that I love.  This is my new favorite outfit. I don’t know why, it’s just comfortable and comforting to me. The jacket was purchased at Maurices, late fall last year at a deep discount. The jeans are from walmart of all places and sandals are from Avenue. It happened to be really warm Saturday. I know that look on my face says “something smells”, but it was one of the better ones. I also want to use this outfit to track my progress, by taking a picture wearing it every month.

More randomness: here’s me and Josh on Sunday after a dinner/lunch thing and I wanted to post because I was wearing a new wrap dress that I’m pretty sure was not flattering at this stage of my life, but I wore it anyway and because Josh looks so darn cute.

And finally, the last random photo for this post. My favorite salad at the moment. Leafy greens (preferably arugula or spinach) with cranberries, goat cheese, almonds and ginger dressing.

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Today marks the 10th day of the Insanity Workout for me. Last week I was so sore, there were days when I was moving like an old lady. Today the soreness is more specific, like the back of my right thigh, but my body is getting used to the activity. I like being in a place where my body feels more conditioned and everything is more fluid.

It’s helpful for me to have a plan of action as far as exercise goes. I wake up do a little work, and when Josh wakes up we exercise. The calendar tells me which workout to do, and I do it. When I have a plan, the excuses are smaller. I can get to a place mentally where I do it anyway. It’s staying there that is the challenge. The more times that I do this, get up and exercise, or start again with a routine, the easier it becomes. The alternative is becoming less and less appealing each day that I take the time to make what I want happen.

***

I hope you all had a delicious Thanksgiving last week. I wasn’t in the mood to post, but want to let you know that I often post my exercise on twitter and facebook, if you care to see what I’m doing there. I’m also tracking my food on myfitnesspal.com. I’m weighing in once a week and so far I’m close to 3 pounds loss from Friday when I weighed in. I’m looking forward to another loss on Friday.

This is so random, but do you go through outfit phases? I do. I will wear the hell out of an outfit that I love.  This is my new favorite outfit. I don’t know why, it’s just comfortable and comforting to me. The jacket was purchased at Maurices, late fall last year at a deep discount. The jeans are from walmart of all places and sandals are from Avenue. It happened to be really warm Saturday. I know that look on my face says “something smells”, but it was one of the better ones. I also want to use this outfit to track my progress, by taking a picture wearing it every month.

More randomness: here’s me and Josh on Sunday after a dinner/lunch thing and I wanted to post because I was wearing a new wrap dress that I’m pretty sure was not flattering at this stage of my life, but I wore it anyway and because Josh looks so darn cute.

And finally, the last random photo for this post. My favorite salad at the moment. Leafy greens (preferably arugula or spinach) with cranberries, goat cheese, almonds and ginger dressing.

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I am always looking for new ways to improve my health and Apple Cider Vinegar is the latest for me. The first thing you have to think about is: “what is apple cider vinegar good for?” When I first decided to take this stuff I researched a lot of stuff and found that apple cider vinegar is good for lots of stuff as we will see in this article. Also I had to find out how to take this and even though you may think it is going to taste terrible in fact it is not bad. I just take 2 teaspoons in a glass of water once in the morning and then in the evening before I go to bed.

It is important to be careful if you are going to take Apple Cider Vinegar to actually get the right kind. I got Braggs Raw organic unpasteurized apple cider vinegar (the regular stuff in the store is no use for health benefits) This stuff says that it has “the Mother” which is just a nice way to say the silt, sediment, and enzymes are in the bottle. So shake it up before you pour the teaspoons in your glass (The mother won’t mind)

Michelle Kwon wrote this article about the history and benefits of Apple Cider Vinegar. I thought you may be interested in this as well.

In addition to being a tasty, low-calorie dressing, apple cider vinegar could be a miracle elixir for melting away fat, boosting the immune system and even restoring arthritic joints.

What is Apple Cider Vinegar

Apple cider vinegar is an old folk remedy claimed to be beneficial in treating . a list of ailments. It’s thought to guard against osteoporosis, lower blood pressure and cholesterol, heal infection, assist in digestion, and relieve everything from headaches to heartburn and hay fever.

Apple Cider Vinegar

It is still not known why apple cider vinegar provides benefits. Some proponents say it is due to its enzymes, minerals such as potassium, phosphorus, fluorine, silicon, trace minerals and pectin. Yet research shows that it actually only contains very slight amounts of these. Others say its natural malic and tartaric acids help fight body toxins and inhibit unfriendly bacteria.

Though nothing has been clinically proven, researchers can’t discount the myriad of accounts of healing that have been collected throughout history. The qualities of apple cider vinegar have been known for thousands of years. Hippocrates, the father of medicine, used it as an antibiotic and antiseptic in 400 BC. It was used in Biblical times as a healing agent and is mentioned in the Bible. In Paris in the Middle Ages it was sold from barrels by street vendors as a body deodorant and health drink.

Even Christopher Columbus had it on his voyage to discover America in 1492 in order to prevent scurvy. In 1820, poet Lord Byron made the vinegar and water diet popular. During the US Civil War, soldiers used it as a treatment for pneumonia and indigestion. It was also used to treat wounds during World War 1. For centuries in Japan, Samurai warriors drank it for strength. The vinegar is now officially recognized in Japan as functional food because it is said to stimulate bifidus bacteria in the bowel, contributing to gastrointestinal health.

This conclusion was also reached by popular 1950s author DC Jarvis, who advised those with GI problems to consume a tonic with each meal to destroy harmful bacteria in the gut. His book Folk Medicine praised apple cider vinegar as the solution for ailments including chronic fatigue and fat reduction. He declared that cider vinegar tonic would reduce body fat because it caused fat to be burned instead of stored.

But what about the Apple Cider Vinegar science?

In May, a Newsweek Magazine investigative feature on apple cider vinegar stated that scientific research to support health claims remains scant. But it also reported that one study provides evidence that there may be advantages for diabetics who take vinegar.

Carol Johnston, a nutrition professor at Arizona State University, found that vinegar could help maintain blood-glucose levels. In her research with diabetic patients, those who drank a tablespoon of apple cider vinegar before meal times had lower blood glucose than those who did not. Her trials observed that some vinegar drinkers consumed fewer calories, slimmed their waist and hip circumferences, and trimmed body fat.

What are the Benefits of Apple Cider Vinegar?

Though poor eating habits and insufficient exercise are the major causes of weight gain, some research suggests that a prime cause of obesity is insufficient oxidation of the blood, and that cider vinegar may boost the blood’s oxygen. However, the other possible reason for weight loss seems more likely; that in revitalizing the digestive system, digestive disorders including obesity can slowly be eliminated, making the body’s metabolism work better. Two teaspoons of cider vinegar should be taken in a glassful of water before breakfast in the morning and before each meal to prevent over-eating and promote digestion.

Patricia Bragg, whose father was a health food pioneer and whose company is one of the product’s leading producers, extols its benefits in her book, Apple Cider Vinegar: Miracle Health System.

She believes that the vinegar helps thin the blood and the body because of its natural acids and enzymes. She even says that people naturally crave and serve cranberry sauce (which contains four different acids) with turkey, applesauce with pork, lemon with fish, and steak with mushrooms because all of these condiments are rich in natural acids.

Animal proteins and fats have a tendency to thicken the blood and be difficult to digest, while cider vinegar and other natural acids help keep the blood healthier and aid elimination which increases weight loss. She’s sold over five million copies of her book that prescribes raw apple cider vinegar and raw honey in a glass of water three times daily for longevity.

How is apple cider vinegar made?

This refers only to unfiltered, unpasteurized apple cider vinegar that has not been distilled. Apple cider vinegar is made by crushing apples and allowing them to naturally ferment in wooden barrels.

Sugar and yeast is added to start fermentation, which turns the sugars into alcohol, then is converted by acetic acid-forming bacteria into vinegar. Acetic acid gives vinegar its sour taste. It should be a rich, brownish in colour and contain a cobweb-like substance that makes it look cloudy.

Forgo the pasteurized, refined brands that don’t offer the health benefits. It’s unfortunate that popular food trends haven’t recognized raw apple cider vinegar like balsamic vinegar and other highly promoted varieties.

Today, the most popular vinegar in supermarkets is a clear imitation vinegar made from coal tar with no health value.

Consider apple cider vinegar instead, not only for flavouring, pickling and marinating but as a tonic. The first hurdle, though, is getting over the taste! Your first swig of the tonic may take a little while to swallow.

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Yoga for Back Pain Research came out this past week and the results were very interesting. According to the latest research, doing yoga daily is more effective in healing your chronic back pain than other conventional back pain treatments. There are also more side effects as a result of using the conventional treatments, such as painkillers and muscle relaxants.

Yoga for Back Pain Research

The researchers closely monitored 228 adults who suffer from acute and chronic back pain problems. They were separated into three groups with two groups attending daily yoga sessions and the remaining group doing different exercises for a few weeks.

At the end of the program they discovered that 50% the participants who attended yoga sessions felt much better compared with only 20% of the other group.

Yoga is More than Meditation

Yoga for Back Pain Research

The Yoga for back Pain research forces us to look more deeply into what Yoga actually is. Yoga is not just a form of meditation as some people perceive it and the benefits are not just limited to strengthening muscles, improve flexibility and balance. Yoga is an extremely good therapy for relieving back pain, shorten recovery time, reduce swelling and increase blood circulation. Practising yoga daily will help improve your posture and keep your spine in proper alignment.

There are many forms and poses of yoga and not all can help your back condition. In fact some can even worsen it. It is best to attend classes under the guidance of certified yoga instructors as they can advise on what poses are suitable for you.

Back strengthening poses serve not only to strengthen your muscles around the spine, but also help to activate your kidneys and increase the energy in your body. Back releasing poses will help to reduce tension and muscle spasm and improve spinal mobility. These exercises will help to nourish your back muscles and muscle tissues, and are good for people suffering from lower back pain. Stretching other muscles in your body such as the hamstring and thigh will make them stronger and more flexible and lessen the amount of stress on your back. This will finally reduce the tension and relieve your back.

Easier Way to do Yoga

Performing poses on the floor are easier than standing poses as they require less strength and balance. One very important aspect of doing yoga is to learn how to breathe properly, especially when holding the poses. Choose poses with longer hold times (inhaling and exhaling) as they are easier to do.

When you master the art of deep and rhythmic breathing, your body will relax, freeing you of pain-inducing restrictions and eases proper circulation.

Do not eat at least one to two hours before you practise yoga and refrain from drinking too much water before the session.

You should practise yoga daily for an average of 30 minutes, depending on your schedule, objective and fitness level. It is better to practise more often with shorter duration than less often with longer duration as this will produce better result.

If you are seeking relief from back pain, yoga is certainly one of the best lower back pain exercises. Like all forms of exercises, do not push your body to the limits. If you still experience pain after doing yoga, stop and consult your doctor.

Back Pain Treatment is a blog full of interesting information on back pain problems, treatment options and prevention tips. Visit this site for current events and stories relating to back pain and share your thoughts. So now that we have this interesting Yoga for back pain research it is time for you to learn to do Yoga

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Many women are busy taking care of the family, work, and other things that they tend to forget about their own health and wellness. If you are one to take your health for granted then it’s time to start prioritizing your health just like you do other important aspects of your life. Living a healthy lifestyle will help you function at a higher level so that you can do all the things you have to do that much easier, faster, and better.

Top 5 Women’s Health Tips

Women’s Health Tips

Create a workout plan that works for you. Women lead different lives and have different needs when it comes to physical health and maintenance. In order for you to stay healthy you must find time to workout. By creating a workout plan that suits your lifestyle you will be able to fit exercise in without missing a beat. Exercise becomes increasingly important as you get older.

Maintain a well balanced diet. The saying, “we are what we eat”, is a true and faithful saying. So it is important to opt for a healthier array of foods such as whole grains, fruits, and vegetables and skip the processed junk food. Having a much healthier diet can do wonders for the body and it can reflect in a woman’s physical appearance, mind and attitude.

Get plenty of rest each night. It’s important to prioritize sleep at night because of its healing and reenergizing capabilities. The key is to get the proper amount of sleep on a consistent basis each night. In addition, taking a break once in a while (15-20 minutes will do) can do wonders for the mind and body as well.

Protect the skin. As a woman, it is important to take care of your skin. Your skin says a lot about your overall health, therefore, it should be a priority to take good care of it. One of the most effective ways to go about it is to stick to a healthy diet and protect your skin from UV rays by applying moisturizer with sunblock each day and night.

Work-Life balance. At the end of a busy week, it’s important to have some time for yourself to unwind and relax. You should always strive to achieve that work-life balance in order to recharge the mind, body, and soul, and to gear up for another busy week ahead. It also helps to use vacation time wisely by going somewhere where you can freely relax and rejuvenate yourself.

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We’re high-tailing it back to West Virginia this morning for our first Thanksgiving of the season. It’s like pulling teeth to get anyone in my family to let me cook, but I’ve got a few recipes I’m itching to try out. What are you making? Any new twists on traditional recipes?

This isn’t a traditional Thanksgiving recipe, but after making it last week, I’m starting to think it should be. I see this on a cozy winter evening, when you want something hearty, savory and a little sweet.

I followed this recipe almost exactly from The Girl Who Ate Everything. The only exception was the vinegar, I used pear infused balsamic. Not because I’m trying to make this recipe gourmet, but because I used all of my regular vinegar to pickle my silver.

Please make this one, it’s kind of amazing. And then tell me about it, so that I can live vicariously until I make it again.

I took this photo with my giant natural light bulbs around 8pm. Those bulbs are the best!

I found these organic, boneless, skinless chicken thighs on sale. I never thought I’d be a thigh-woman, seeing as how I’ve always gone for the breasts, but these thighs are tender and juicy! Take that for what you will.

Roll your chicken in the dry rub. To me, a dry rub is significant. It says that you’re about to make something delicious and you’re taking it very seriously.

Spray a little garlic infused olive oil on your griddle. Sadly, I’m all out of infused oils. I love infused oils. This is a hint to my husband. (note: olive oil burns at a high heat. I recommend a canola or vegetable oil to prevent excess smoke.)

Do you have a cast iron griddle? It’s the best thing ever. Grilled food year round! I’m forever in debt to the fine folks who gave this to us just for getting married. And to let you know how much I love this thing, I’ve used it on our glass-top stove for over a year now without any problems. I took the risk for you and will never look back.

If you add it to your holiday wish-list, I guarantee it will be the best, most used gift you get. I love hyperbole!

Let the chicken cook on one side for 4-5 minutes before turning. I did us all a favor and deleted the photos of half-cooked chicken.

Look at those grill marks!

Brush your chicken with the honey and vinegar mixture right before the chicken is done. Don’t forget to reserve about 2 T of the honey for later.

This is the vinegar that I used. I picked this up only because it said “Made in Italy” which like the dry rub, says to the world, I take my cooking seriously. I like to make a lot of assumptions about what makes me look like a serious cook.

Now it’s time to pour on the honey glaze. I worked hard to get this food porn shot. Whoever you serve this to will forever love you. And then you can start singing The Wind Beneath My Wings, “It must have been cold there in my shadow“. That’s how this chicken will change your life.

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Heavens to Betsy. It’s been a long time since I’ve taken a “before” photo and goodness, this will be my last. Amen, preach it sister.

The before photo is the closest thing (other than going to the doctor, or trying to fit into a airplane seat) to a reality check that I can get. It’s like, damn girl, you’re fat. And I don’t mean that to sound self-depricating, it’s just the truth.

I spend a lot of  time trying to cover up my fat. Positioning angles, deleting the “too fat” photos, and wearing layers to forget how fat I am. I go to great lengths not to let my fat make me uncomfortable. I wear a black compression tank top almost daily so that I can suck it in a little bit better. I prefer high rise jeans to tuck in the upper part of my belly. I like bras with thick bands. I fly with a seat belt extender so I don’t have to ask for one. I avoid amusement park rides, horses, boats, and planes at all costs to pretend that I’m not obese.  It’s a lot of work.

And there you have it. The most unflattering photos I have ever (I think) posted on this blog. Things should can only go up from here!

I’m using the Insanity workout by Beach Body to help me get to my Minus 50 t0 29 goal and joined to become a Beach Body Coach, you can see my website here.

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This post has been a few weeks coming, I’ve been nailing down exactly what I want to say and my plan. It’s been awhile since I’ve made any concrete weight loss goals on this blog, and I’m ready to make it happen. I want to lose 50 pounds for my 29th birthday on March 14th. That’s exactly four months, 16 weeks, and 111 days. 50 pounds for me, at my weight is totally reasonable, and of course, if I lose 40, that is reason to celebrate, but 50 is what I’m aiming for.

I’ve shied away from making weight loss goals public, because there is a little part of me that worries that people will think I’m setting myself up for failure and give me advice to just have other smaller or slower goals. To be reasonable with myself. I want to get into it and make it happen. And not just in a way that will only work short term.

While I was visiting Dole, I had the opportunitiy to stop over at the California Health and Longevity Institute which was incredible. If I ever have a spare few thousand, I’m high tailing it to California for a thorough health assessment. During my time there, I was given an hour-long healthy life consultation with a nice lady named Claudia.

Before I even sat down she had read my blog and had printed out notes for me. She was ready. I told her that I struggle with consistency in my life, in all ways. I get really excited and then I drop everything. The tool that she gave me to keep going, was so simple, yet powerful. She told me that when I have the strong desire to drop everything and flee, to ask myself how much can I do?

For example, can I exercise for five minutes? If I can, to do just five minutes. Or one minute. Whatever I can do, to do it. I told her that I struggle with that in two ways, 1) not thinking it’s enough and 2) feeling like I was tricking myself into doing more even though I said just five minutes. And then she told me something, that was a huge “a’ha!” moment for me…

It’s not about the five minutes of exercise for the sake of getting in exercise. It’s the act of doing something when I didn’t want to. She assured me that after doing this several times, I would build up confidence and the habit of doing things when I didn’t want to.

And then I got it. I struggle with lasting changes because I never get to the point of them becoming a habit. I feel like I have to go big or go home, and when I can’t give 100% I don’t try at all.

She said that when I go out and run-jog-walk for an hour, I’m setting myself up to come up with a thousand excuses on days when I can’t wrap my head around an hour spent exercising. That mentally, if I can’t do my best everyday, that I can’t do it at all, and it sets me back and I feel like a failure.

I want a weight loss goal again. I want to delve into the mode and make it happen. I’ve been coasting along with eating well enough, and exercising when I feel like it, but it’s not getting me anywhere, because I don’t have a goal. I do believe that weight loss is a result and not a goal, but having some numbers to reach for is motivating.

50 pounds, would put me at the lowest weight this blog has ever seen. It will mean smaller clothes and more mobility. It also means getting our photos taken professionally again. I told Josh I’d like to have our pictures taken every 50 pounds that I lose.

I’m getting to a place where it’s now or never. I refuse to enter my 30’s as an obese woman. I just cannot do that. I deserve more.

My plan of action is to count calories using MyFitnessPal, Lorriebee and restarting the Insanity program (with days of zumba, strength and running outside when it’s nice).  As always I will use this blog to track my progress through photos, what I’m eating, daily thoughts and struggles and celebrations.

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Whether it is Zumba, bootcamp, yoga or kickboxing, whatever your workout pleasure is, there’s nothing like a great fitness class to get you to the gym and keep you coming back for more.

That’s why major fitness chains keep eyes peeled and ears pricked for the next big thing.

Benefits of Group Fitness

Why Group Fitness Works

“The single biggest benefit is community,” said Tim Keightley, who oversees group fitness at Gold’s Gym, which has more than 600 locations around the world. “You meet a community of people so it’s a lot harder not to come back next week.”

Not only do group exercisers visit the gym more often, they are more likely to renew their memberships, according to Keightley, who said industry figures show that group exercisers use the gym about three times a week to the average gym member who goes 1.7 times.

“You throw on the music, you let someone decide the exercise for you,” he said. “It really allows people to escape, which you can’t do when you’re on a treadmill.”

Keightley said his teams put out a new schedule every month. “And two weeks into it they’re already evaluating to see what stays and what goes,” he said.

Thirty-minute workouts, military-style bootcamps, circuit training, and Zumba, the Latin-inspired dance fitness class, are currently what stays, according to Keightley, because they appeal to the 28-to-44-year-old professionals who are Gold’s core clientele.

Read more at Reuters

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Fibromyalgia patients who stopped taking medication and then exercised regularly for six weeks reported improved memory function and less pain, according to a small, new study.

While the finding is encouraging, it does not suggest a potential change in clinical care for fibromyalgia patients, the study authors stressed.

Senior author Dr. Brian Walitt, director of the Fibromyalgia Evaluation and Research Center at Georgetown University Medical Center, is scheduled to present the findings Sunday with co-researcher, Manish Khatiwada, at the Society of Neuroscience annual meeting, in Washington, D.C.

What is Fibromyalgia?

Fibromyalgia is a disorder marked by widespread pain, fatigue, sleep and cognitive problems. It has no apparent cause and the pain is real, Walitt said, and likely originates from the central nervous system. It typically affects women more than men.

Exercise has long been recommended to fibromyalgia patients, and some find it improves their sense of well-being. “This is a first look at understanding how exercise alters memory performance,” Walitt said of the study.

Fibromyalgia and Exercise Study

For the trial, nine women received a baseline brain image called a functional MRI test. They were also given tests to assess their working memory and asked about their well-being and pain while on medication. The memory tests involved reading back a sequence of letters at various times after learning them.

Next, the women stopped their medication for a six-week ”washout” period. Then they had a second round of fMRIs and tests. Then they started a six-week supervised aerobic exercise program, consisting of three 30-minute sessions a week.

“When we took people off the medicine, they performed worse on the tests,” Walitt said. But, he added, “As they stayed off the medications for a period of time and exercised, their cognitive performance returned to normal levels [the same as at the start of the study],” he said.

The finding potentially suggests that exercise may lead to improvement in the network of brain areas that are recruited for working memory to function.

“In some ways it is concerning,” Walitt said. “One would have hoped that exercise would have made them better [at the memory test].”

Wallit isn’t sure what the findings might mean for real-life situations. “It may be if you have a more efficient brain, doing real-life tasks will be better.”

While more study is needed, Walitt said that “overall, exercise seems to be a beneficial thing for fibromyalgia patients, in terms of overall well-being. If you can exercise and make it work for you, that’s great.”

However, he noted, some people with the condition can’t tolerate exercise. Working out “is not going to be the answer for everybody and it’s not going to fix anybody,” he said.

More Study Needed in Exercise and Memory Link

Exercise helps Memory in Fibromyalgia Patients

While the study has some flaws, it’s basically encouraging for those with the condition, said Dr. I. Jon Russell, a San Antonio fibromyalgia researcher and consultant, and retired professor at the University of Texas Health Science Center, San Antonio.

He thought the amount of time spent off medication during the study should have been longer before repeat testing. But, he said, “the most encouraging thing about this study is that fibromyalgia is continuing to be investigated.”

“We have many reasons to believe that aerobic exercise is good for our patients. This study gives some support [to that idea],” Russell said. However, “We shouldn’t over-interpret that exercise is the answer.”

If patients can and do exercise, he said, “It’s likely they will experience additional benefits.”

Research presented at meetings should be considered preliminary since it has not undergone the scrutiny required of studies published in peer-reviewed journals.

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