Diabetes

Here you go!! You may want to copy, paste & print.

Diabetes is your body not able to break down sugars, therefor having too much blood in your blood stream.  This throws of the blood's pH and can affect everything in your body, your brain, your heart, your kidneys, your pancrease, your muscles, your senses!!

The following is the 101 & 201 that you NEED TO KNOW!!

If you would like some more medical and visual info:  http://diabetes.webmd.com/ss/slideshow-type-1-diabetes-overview 

#1.  DRUGS COVER UP SYMPTOMS!! THEY DO NOT TREAT THE DISEASE!!

Let me say it a different way.  If you are taking medicine for Diabetes, Your Body is STILL MESSED UP!!  It WILL catch up to you!!  I am watching my dad suffer the effects of Diabetes and have been over the last 10 years, but especially the last 3 years when his systems are starting to shut down. (but taht is in another blog)

#2 NUTRITION CLASS

CARBS:  All Carbs are broken down into sugars (-ose) once they enter the body.  Carbs are: breads, rice, pasta, fruits (fructose), vegetables, milk (maltose), desserts obviously (sucrose) even beans.

1.  In order to keep the sugar levels in your blood even/stable you need to eat every 2-3 hours.  This includes Breakfast as soon as you wake up since you've been without food for at least 6-8hours. 

2. It matters WHAT and WHEN you eat!

a.  Fats: Your body NEEDS fat to function. Your brain is made of fat tissue! The neurons that send signals to your brain and body that your hurting or feeling something are protected by layers of fat! So, don't avoid fat, just eat Healthy Fats! (As opposed to the unhealthy kind that clog your arteries like oil from fried foods!) Healthy Fats are: grape seed oil or coconut oil to cook with, avocados and nuts like almonds and cashews are great to add on to sandwiches or salads.  

b. Protein:  You need to eat some kind of protein with every meal, aka egg whites, lean meats-chicken, turkey, fish, beans & rice together in small portions (1/2cup each is probably 1 serving), nuts in small portions are great snacks (usually no more than 2-4Tbsp depending on when you're eatting them), Cottage Cheese & Greek yogurt are higher in protein, but beware of the milk sugars and the added sugars that come with flavors (I like to add my own berries and sweetner like Stevia, Truvia or Ideal). 

c. Carbs: Complex Carbs aka Multigrain foods are what you need because they take longer to digest, therefore keeping your sugar level more even. But beware!! Look at the ingredients listed on your foods. If "stone ground" is listed first, it's a good carb. If "bleached flour" is listed first, it's not so much.

3.  Veggies and fruits are very good for you and we rarely eat them!  You should have some at every meal, BUT be careful! 

a. Fruits are FULL OF SUGAR!!  Especially bananas! So eat them at the beginning of the day. Avoid them after lunch. Berries are the lowest in sugar, so if you need something sweet at the end of the day, they are a good option.

b.  Veggies are full of vitamins and minerals that you need, not to mention they help your body work the way it should, i.e. digestion and healing! Sauteed veggies like bell peppers, mushrooms, onions, squash & zucchini are great.  Salads with GREEN lettuce, cucumbers, bell peppers, carrots & tomato (both higher in sugar, so not too many), witha light balsamic vinagrette. 

Party Everyday!!  Forget using crackers & chips to dip. Instead use veggies like bell peppers, cucumers, carrots, celery.  Who sais veggie trays are only for parties!! Make one everyday!!  No, they don't taste the same, but you're doing this for your healthy right?!  You'll get used to it and start to enjoy it!  Save the processed chips and crackers for a special occasion, which means you eat them every once in a while.  If you absolutely can't resist, then take 1 serving (7 tortilla chips, 5 ritz crackers) and crush them and sprinkle them over whatever it is you want to eat. Salsa, Salad, Hummus, Soup.

4. Schedule your day and Plan your Meals so that you won't have to fill your body with chemicals simply to cover up  symptoms.  What I have written out for you is HOW I EAT everyday!! It's how most of my personal trainer friends eat!!  Make these tips LIFESTYLE CHANGES!!  A diet is temporary and will just bring you back to where you started.

 

Here is an example of a meal plan: 

BREAKFAST 6a:  1c Kashi Cereal with 1c blueberries and 1c unsweetened original almond milk 
6oz coffee, 2Tbsp milk, sweetener
SNACK 1 8a:  6 egg whites, 1/2c sauteed onions, bell peppers, mushrooms, 1 med apple 
12oz water
SNACK 2 10:30a  Greek yogurt, 1 Tbsp Honey, 1/4c chopped strawberries  
6oz coffee or tea, 12oz water
LUNCH 1p: Sandwhich (flat bread or Ezekiel bread), 6oz lunch meat, green leaf lettuce, 3 slices of tomato, 4 lg slices of cucumber, mustard, maybe 1 thin slice of cheese, banana 
12oz iced tea
SNACK 3 2:30p  Protein Smoothie-made with almond milk, berries, veggies (carrots, spinach), protein powder 
12oz water
SNACK 4 5p (drive home): 1-2 depending on size turkey meat balls (obviously make it at home. Use lean turkey meat, egg whites, veggies, sugar & salt free dry seasonings) 
12oz water
DINNER 6p: Lean Meat - chicken breast, pork loin, sirloin, 93% fat free beef or turkey, 1 cup carb - whole wheat pasta, rice, potato (baked or sweet) (or none if you had some 2-3 times already), Veggies - steamed broccoli, green beans, green peas, zucchini, squash
12oz water
SNACK 5 8:30p: I would suggest water first!!  If you feel starving, then have some protien. Your body does NOT need any carbs, i.e. ice cream, crackers, bread.  Carbs = Energy and you're about to go to sleep!!  Try some lunch meat or meat balls or some hummus and veggies and see if that helps you. 
12oz water

(fyi that equals 84oz of water)

However, remember this!  If you happen to be overweight and this diet causes you to eat less calories than you're used to, then you WILL FEEL HUNGRY = YOU WILL LOSE WEIGHT.  I'm not saying you should be starving, I mean, seriously, did you read the meal plan?  That's alot of food! But if you deprives your body of the calories that it's USED to eatting, it's going to want more.  Feeling hungry is a normal part of losing weight.  Just drink some water...and go to bed :)
 

Confession Time...Again!!

I wanted to start by saying, "I have a confession to make", then I realized how familiar that sounds. It's not the first time I've said it/ emailed it/ blogged it.

I'm sooo off track...AGAIN! Well, I certainly feel like I am. I know I've had "pulmonary" issues. And it seems that SO MANY people are coming down with it. I know I shouldn't give myself a hard time. The pulmonologist actually told me not to exercise on the steriod and antibiotic I was on. But I'm off of them and the congestion is not completely gone, so i'm trying not to jump right back in like I normally would. But not exercising actually affects my appetite. I've been logging my calories on http://www.myfitnesspal.com/ to try to get back on track. I keep going over my goal, not tooo far, but enough to frustrate me to no end. I feel like I am setting a terrible example to all of my clients and so I am going to try harder. Being able to do my normal high intensity, 500-600calories workout is just not an option right now. So, I must set the example and control my food and calorie intake. My goal is not just my calories though. It's the QUALITY/KINDS of calories I'm taking in. I could LIVE, serouisly LIVE off of ice cream! 1400 calories worth of ice cream is alot, but all that sugar in my brain would make me crazy enough to do it!

So here's the deal. There are 5 steps to get back on track. I've already been attempting #1, I got started. I logged my calories. I wasn't perfect, but I did it. Which leads me to #2, to forgive yourself for not perfectly meeting your goals. My goal is to net 1400 calories. (i.e. If I burn 400calories, then I would eat 1800cals. Therefore no exercise means I only eat 1400 calories.) Well, that is not very much food. And eating your kid's left over pb&j plus a cookie or two will take you right to that number before dinner even hits!! HOWEVER! #3 is recognize progess. Normally I would eat 2000+ calories when I'm not counting or motivated, but I've been staying under that number, even through my emotional ups and downs! So, that's progress in my mind. #4 is to focus on solutions. I kind of have an excuse, the whole pulmonary thing. But instead of using it as an excuse to do nothing (if you know me, you know I can't be completely sedentary), I've been taking yoga and reformer pilates and walking on the treadmill or doing light..."er" weights than I normally would. I'm waiting for the doctor to give me a little more guidance on an actual solution to my pulmonary stuff, but in the mean time, I'm doing #5. Taking It One Day at Time. And it's the only thing keeping me from being really mad at myself. I mean, I AM a personal trainer. I have integrity and I take pride in walking the walk and not just talking the talk of living a healthy lifestyle. But Life happens. If you're not able to workout, for whatever reason life is throwing at you, you still CAN control your food. Even when those emotions try to take over (like me!!). It takes more work, but it is not impossible to keep your self-control.

So thanks to my trainer friend for sending out an email from another trainer mom blogger about getting back on track. Boy did it come at the right time. Just when I was really beating myself up (see #2). Y'all have a GREAT week. Be good so you can enjoy your Easter guilt free. (Easter is about forgiveness!!!)

1. Just Start

2. Forgive

3. Recognize Progress

4. Focus on Solutions

5. Take it One Day at a Time

http://www.getfitandyummy.com/5-get-back-on-track-tips/?inf_contact_key=444f8c95089d410e769aa55898c33aecbafc0f400e6c8d41010c99580fa8ce85

In A Bad Place, but Pressing On

So, I'm totally in a bad place today.  Very negative, very self absorbed, but trying hard to keep going and get stuff done so my depression today doesn't lead to more stress this week.
Don't be worried though, I go through these phases, as I'm sure most people do whether they're aware of it or not.  Mine could be due to so many things right now: still feeling sick (coughing every 30minutes), on 7 different drugs trying to get the coughing to subside/die down/but ultimately GO AWAY!), the gloomy cloudy day we're having, hormones... or possibly the left over sugar binge I had last night. 

All in all, it's a place I've been several times, in and out.  I pretty much don't want to do much of anything; my kids drive me crazy at all their wants, and then I drive MYself crazy not giving into their unhealthy desire to watch t.v. all day, because let's face it I WANT TO WATCH T.V. ALL DAY! Mommy's turn!!!  (kidding...kind of. I need to do laundry, thus a t.v. show or movie is my reward & distraction from the tedious chore).  Oh, yeah and then I hate everything about my house!  The clutter, the old carpets, the old paint that is all scuffed up, the clutter, the dust (that apparently I'm extremely allergic to!), the lack of money to fix anything that needs to be fixed or that I would just like fixed or repaired or replaced. AAAARRRRGGGGHHHH It all adds up and it drives me nuts!!

But truly, my point is, we ALL have these moments.  They could last a few hours, a few days, a few weeks, even a few years of pain, drama, stress, depression.  For everyone it's different.  It could be life changes, divorce, loss of a loved one, the dreaded "teenage years" (which is a whole 'nother topic that I could get on my soap box about, but I won't right now....); it could be goals that you've tried to attain or never even have able to get started at attempted, but it's all a matter of patience and perseverance.  When we get into these ruts of negativity we have a choice!! We can wallow in self pity and "woah is me!" and run our butts to the pantry or fridge or freezer then to the couch to watch a movie and just freeze in the depressing moment, or we can CHOOSE to keep moving and focus all of that negative energy onto something positive!  I'm not saying that the negative feelings will go away.  I'm putting blinders on to every corner of my house (dinner room, office area, bedroom - OH DONT' EVEN get me started on my bedroom!!, the kid's closets, every counter space under every sink!!  FLY LADY HELP ME!! again, another topic I'll mention at the end). Instead I am focusing on my new Sunday goal - get all of the laundry done and make sure I have a dinner meal plan for the week.   I don't want to do any of it!!  (thus 1 reason I'm here -- at the computer  --  typing --- prooooooocraaaaaaaaaaaaaasssssssssssttiiiiiiiiiiiiiinaaaaaaating!! I've drawn it out too long)


No matter how negative I feel, I'm going to do my best to:

1. NOT BINGE ON SUGAR, CHOCOLATE, COFFEE, ALCOHOL (ok, I wouldn't binge on alcohol, but a glass of wine to just relax my nerves sounds lovely, but will inevitably lead to tiredness, lack of motivation, and a desire to eat!)

2. STICK TO MY PLAN
My dinner is in the crock pot, my meal plan is done for the week, I even added a few things to a small growing grocery list of "this and thats"
2 loadsof laundry are waiting for me to fold, 3rd load is in the dryer, 4th load is in the washer, 1 last load of "delicates" is waiting to be washed and hung.

3. PATIENCE I'm the only one in this funk, I don't need to spread the negativity to the rest of my family. I just forced my 2 little ones to have quiet time for 2 hours in their room.  I don't believe they slept, but it gave me uninterrupted time in the kitchen and some time to let off some steam, gather my thoughts, and get in a "somewhat" decent frame of mind.

4. I CHOOSE TO SEE THE LIGHT AT THE END OF THE TUNNEL  This funk will not last, this crud in my chest will not last, this laundry will not last.  I accept that there are things in life we just have to do to get us to the goot stuff. Isn't that how it always is? 

We don't want to "deprive" ourselves of those sweets or fun times or expensive stuff, so we give in and we reap the CONSEQUENCES.  Instead, we, as a society, need to GET OVER OURSELVES, our SELFISH WANTS & DESIRES; Practice patience, self control, and strength from a high power sometimes, to get to where we NEED and WANT to be.

Your past mistakes don't define you. Your current Choices define you.

Have a healthy week! I'm praying for health for myself and I can pray for you, too. Just let me know.  It's always confidential, but no gossip allowed ;)


p.s. FlyLady.net is a free on-line source to help you get control of the clutter in your life; your house especially.  She encourages 15 minutes of decluttering at a time, 1 hour of "home blessings" where you literally only vacuum the middle of the flour and clean off the open spaces and you are seriously only allowed that 15minutes or 1 hour and you must force yourself to stop!  She gives babysteps for each room, each day of each week, each month. Including family time on Saturday and a Spiritual reboot on Sunday.  check her out!   www.flylady.net

Self control... such a difficult thing

Self Control... it covers so many things in life from spending money, to your words, to your reactions, to your food intake...

I feel like I'm in an 80's or 90's t.v. sitcom today. You know when all the different characters have totally separate stuff in life going on, yet it all relates to the same topic? Except that, for the most part I'm talking about different areas of my life going on and all having the same topic.

I fell off the wagon with logging my food and calories 2 weeks before Thanksgiving!  Arrrgh, I started the month off strong, but that one weekend of over indulgence, and a weeknight then two with 1 glass of wine which turned into 2 which turned into unnecessary food intake.  So, I am REALLY struggling to get my eating back under control. If you don't know me very well, yes I am a trainer. Yes I talk the talk, but I certainly am not perfect at walking the walk.  It's almost worse seeing that it's out of control when that little food monster inside of me takes over.  Because I know full well that when the monster settles down and my belly is ridiculously full, but especially the next morning when the monster is still sleeping, I'm gonna feel so terrible that I actually ate all that I ate, no matter how big or small the bites. I mean, you would think that my belly was a bottomless pit!  I seriously think I lack the Gruelin hormone that tells your brain to STOP eating. I think they should do some research on Gruelin supplementation. I'd be the first to sign up for that study. Anyway,

I'm also struggling with emotions. Someone said something to me that I found offensive (I said, "I'll pray for you", by the way, to which he responded, "don't push your beliefs on me"). Now this is a person who I've known a long time, oh forget the charade, it's my brother. He loves irritating people by saying offensive things.  So, I'm pretty p.o.'d about this. But he is in the middle of a difficult situation so when I wanted to tell him, "if you can't say nothin' nice, don't say nothin' at all" God told me to do that. So I just said "I hope things go well today." Even though I really wanted to say "well, F  you then." (yeah, I know. See it's that little monster again!)  But I fumed about it to several people, including my husband and thank God he and my girlfriends are all Godly and have given me Godly advice.  Because if I were a selfish person (...withholding a negative comment...) then I would totally have told him off even though he's in the midst of this stuff.  But God told me, "Vicki! You are not suppose to be angry. You are suppose to be forgiving." Then my friend read a quote about how society thinks that to love you have to agree on everything, but really love is about respecting people's differences.  Then I saw another quote in another friend's book about forgiveness and love.  God OK I hear you!!  So, I need to control my emotions, my anger, my frustration, my resentment and give it all to God.   I can't change anyone and shouldn't let them derail me, my sense of worth or my beliefs, but it sure is hard not to get mad and instead forgive and love.  But God calls us to.  And we can CHOOSE to or not, but it all comes down to SELF-CONTROL. I'm not saying we don't need a higher power to help. Although this person doesn't think there is a higher power, I firmly do.

So today, my goal is to make my MAKER happy and proud. I WILL keep praying! I will pray for my brother who told me not to, for his heart and his situation, and I will pray for ME and my heart and my situation.

Now off my soap box about that...the point is, Self Control is not easy, but it is necessary for your health, for your relationships, for your sanity.  When it comes to food, sometimes we need to a seek a higher power. I need my brain to work a little harder. I need to use discernment, am I hungry or am I thirsty? Sometimes I just need to keep my butt OUT OF THE KITCHEN!  We're all different, but those of us with food struggles have a lot in common.  I don't have any great concluding statements. I think I just need a miracle at this point, on both of the above topics.

I hope everyone is able to Love above all this holiday season. Have some self control and come out on top.

Be Transformed by the Renewing of Your Mind

So my intention was to do Part III of the biggest myths, but I have the urge to talk about something else.

My friend always tells me how she's not creative in the kitchen, but that I am SOOOOO creative.  Well, I'm here to de-bunk THAT myth.  I am really NOT that creative in the kitchen!

My mom loves to tell the story of when I was being a bratty 15 year old.  She told me put the spaghetti noodles in the pot.  Meaning to get them started cooking on the stove. Well, being the brat that I was at the time, I put that entire BAG (yes plastic bag) in an empty pot on the stove.  I said, "What? You told me to put the noodles in the pot and I did!"  And then my mom quickly proceeds to tell people how far I've come by adding spinach to my blueberry protein muffins and using Kashi cereal instead of rice krispy's for "Marshmallow Treats". And all the delicious dinners I make.

But here's the deal, as my dear friend said, "Vicki knows how to turn something bland into something tasty with 'a dash of this and a dash of that'".  But here's my secret.  I LOOOVE seasoned salt. But it is fuuuuul oooof SUGAR!  So, I just looked up the ingredients on the internet - where you REALLY CAN FIND ANYTHING!!  I wrote them down and put them in the FRONT of my recipe binder, where all of my other printed recipes are.  Sometimes I put all of those ingredients together, with much less or no sugar. If I haven't made the time to do that I just add them separate to whatever I'm cooking - I use the SAME INGREDIENTS PEOPLE!!  Onion powder, Garlic powder, Oregano, Paprika and a bit of Salt all go a loooong way when it comes to flavor-flave!!  I might get "creative" when it comes to adding more of this or that because the taste is just a bit off sometimes it works, but my family will definitely attest to all of the FAILURES in flavor that I've had as well. Those are times I REALLY got creative- not so successful.

(moving onto deeper things)
All of this "creativity" started when I was FORCED to find dairy free recipes for foods when my son was born and allergic to dairy.  Everything I ate had dairy. (If you know me and have been reading my blogs or emails you have heard this over and over again. It IS a recurring theme and obviously, literally, a life changer for me.)  I mean, butter and sour cream and cream of whatever soup make EVERYTHING taste good. Milk products tend to be fattening and have their very own built in sugars and added salts.  So of course it tastes good, it's full of JUNK!  Oh what society's taste-buds have come to!! And eating out is THE WORST.  People do NOT realize the dairy that is added to foods and seasonings!  I thought Chick-fil-A was safe. It's certainly healthier than it's competitors, but NO!! The chicken's MARINADE has dairy products in it!  Here's another great story. We went to a Vietnamese restaurant, seeing as my husband is Vietnamese. We ordered the "homemade soy milk". Hmmm, I thought! Now that's some work.  When we asked how they made it.... (this is good)  "We use whole milk and soy flavoring"   !!!!What The!!!!!  I CAN NOT STRESS TO YOU ENOUGH, You DO NOT KNOW what is in your FOOD that YOU DO NOT MAKE!

(moving to deeper issues)
My journey began, and still, does involve dairy allergies and there are other allergies.  But what about the DISEASES!   Obesity, Diabetes, Heart Disease.  So much of these are caused by FOOD and what is IN THE FOOD.  Sugar, Salt, Preservatives, Hormones, soooo much JUNK!!  I know life is busy, but wouldn't you rather be busy than dead!!??  Because, maybe right NOW you're alive and your surviving with the help of meds.  But I guarantee you, as I am witnessing first hand with my dad, your future is going to SUCK! Not only are you going to live the last of your days miserable, in pain, and in the hospital, but your family is going to suffer watching you.  If only everyone took the time to really find out and understand what is in their food. And more importantly what your body needs to function!  Protein yes, but not full of fat.  Carbs yes, BUT ONLY SO MANY and only good stuff like whole wheat, multigrain pasta, bread, potatoes - no need for crackers & chips!!! And did you know that Veggies are not only CARBS, but are full of the vitamins and nutrients need to fight bad stuff like colds, flu, cancer, soreness, eye sight, brain function, energy, menopause....etc. And although our bodies do NEED fat to function - brain function, joint lubrication, feeling full when you eat, we ONLY NEED SO MUCH OF IT! And we usually get it when we eat meat or drink milk.  We can easily get it naturally - avocados, nuts - there is NO NEED TO ADD IT TO OUR FOOD aka butter, creams, etc!

But we continue to live in a society of busyness and laziness.  No offense is intended to my awesome friend (only gratitude for giving my brain and you all something to think about and ponder on.) But you seriously don't have to be creative to cook delicious and HEALTHY food.  You do need to take TIME TO PLAN, TIME TO RESEARCH recipes, TIME TO PREPARE the foods.  I start cooking my dinner at 4p if I'm doing really good so that I can be done at 6p - I'm SOOO NOT EFFICIENT in the kitchen.  I can do some stuff in an hour, but very little in under that.  I take TIME TO PLAN: meat that I can use in several different recipes. I take TIME TO RESEARCH recipes, especially when I'm bored of burgers, spaghetti and pizza. And like I just said, I take TIME TO PREPARE my food so that it will be done in time for dinner.  I also create a menu based on our evening activities.  If we have stuff to do, I find something quick to make or I make it the night (or two nights) before.  There's nothing wrong with GRILLED chicken fingers for your kids.  And they really don't take that long to make.  You can marinate them yourself as soon as you get home from the grocery store. The grocery store even sells chicken strips unbreaded!  I usually just buy the chicken breast and cut it though. The more work I have to do, the less expensive it is and usually the less processed.

(even deeper things)
But I digress.  If you read the Bible or at least respect some of what it says, here is a verse I always come back to in this crazy society we live in:

"Do not be conformed to this age, but be transformed by the renewing of your mind, so that you may discern what is the good, pleasing, and perfect will of God." Romans 12:2

This world is about being being busy and lazy and giving into a society of fast, processed, and unhealthy foods. This world is about Kids being out and about, Parents being chauffeurs and doormats, Families staying busy doing sports or music.  Well, I say God intended families being together doing healthy things, including eating. So Renew your goals, Renew your life, Renew your body and Renew your health.  TAKE SOME TIME to be healthy for yourself and for your family.

No Pain, No Gain - WRONG

http://www.livestrong.com/article/557977-the-worst-fitness-advice-of-all-time/?utm_source=newsletter&utm_medium=email&utm_campaign=10032012

Howdy all!

Part II of my 2 cents to the LiveStrong Article about 5 Myths

But here is my spin on it.
There are a few circumstances when I DO NOT feel like working out or even getting my butt out of my house to the gym.
1. When I have not worked out for a few days or a week or more, I DRED coming back to the gym.
2. When I'm exhausted!!  Sometimes the workout helps, sometimes it makes me more exhausted. If it makes me more tired, I know I just need sleep.
3. Sometimes after a stint of being sick.
The reason I don't want to get back to the gym is that I know the intensity that I was working before my hiatus and I DO NOT look forward to that intensity when I'm coming back! I know I can do it, but I certainly DON'T WANT to do it!  Then I psyche myself out and just don't go!  Sooo terrible.  So here is what I have to tell myself: "You Don't Have to Work That Hard!!!"  I go to the gym with the intention of doing a light/easy workout. ON the treadmill, with weights, whatever. And really, that's what we should all intend on doing when we're getting back into the groove. If you do too much, YOU WILL HURT YOURSELF!!  Or you'll be so sore you wont' want to come back or worse you CAN'T come back.

So, if you're just getting back into it or are intending to (cough cough new mom's/spring break workouters) start slow and steadily work your way up to those crazy classes or instanity workouts.  If all else fails and you just can't make it to the gym on a regular basis, refer to part I (You don't NEED exercise to lose weight. Even though it does a body good, too much of it, can do a body much bad) So be sensible in your workouts!

On a different note, be ware of getting...addicted/obsessed.  too much of a good thing can be bad. Unless you are training for a marathon, hours in the gym doing intense cardio, intense classes, intense weights can be detrimental if you are not EATING ENOUGH & eating HEALTHY ENOUGH to counter all of those calories you are burning.  All things in moderation, people!

By the way, when I go into the gym intending to get a light workout, somehow my energy spikes and I can't help but work harder. Just listen to your body, if you're tired because you didn't get sleep - GET SOME SLEEP. If you don't have energy to exercise because you ate 4 hours ago, EAT SOME FOOD FIRST. If lifting those weights is ridiculous hard, DO LESS. (but If you can do 30reps, do more weight unless your injured...I digress)

Listen to your body and do ALL things in MODERATION.

peace out--in health :D

There are no excuses except for the own barriers you create for yourself.

http://www.livestrong.com/article/557977-the-worst-fitness-advice-of-all-time/?utm_source=newsletter&utm_medium=email&utm_campaign=10032012

This is a great article and it relates to sooo many people, from all the ladies who want "long, lean muscles" to the triathlete who carb-loads the night before a race.

And I just wanted to add my 2 cents!! :D of course. So, here is Part I

If you want to lose weight, you have to exercise.

You can only exercise so many hours in a day. And you can only exercise as hard as your body (or your mind) will allow you, too.  But honestly, we could all eat every hour of the day. Whether it's a frappaccino that you sip on the first hour of the morning or the pretzels that you snack on until lunch or the m&m's you snack on after lunch until dinner or the snacking you do while making dinner or the wine/beer you drink after dinner and before bedtime. Catch my drift?  The point is, if you want to lose weight, get control of your food!  

Be conscious when you eat!! Think about what you are doing and why you're doing it. Personally, my dad has been in very bad health for several months now.  I leave the hospital or his house sad and then angry and then I just want to EAT some CHOCOLATE!!  Or some kind of rich, sweet, fattening dessert, my brain just gets mad and then just wants to eat! Fortunately, at the same time, I think, OMG talk about emotional eating!!  And then, Ironically, I get mad at myself for even thinking of that since my dad's health is completely related to his type II diabetes, which was all a result of eating terrible foods - sugars mainly- whenever he wanted! Talk about accountability, not to mention a reality check.  Back to the issue, my problem is sugars, sweets, anything even considered sweet, I'm an addict.  But if I can just use some SELF-CONTROL and some AWARENESS, I can put the habit/addiction in check.

After my 2nd child, Damian, was born, I had to really watch my food intake because he was allergic to dairy. I started logging my food to make sure I was eating ENOUGH. I only worked out 3 days a week (1 hour each day-2 days strength, 1 day cardio intervals) for the first 9 months or year after he was born. But I logged my food and that was the key! The reason I'm the size I am now is because I finally could SEE what I was putting into my body. I could see how nutritious it was, or not. How many calories, how much fat, how many sugars, how many fibers, how much Vitamin A, B, C, Iron, etc.  Being Aware and conscious of what food contains is a HUGE part, I think, in maintaining your goals over the long run.  Notice, I did this for 9months to a year. I created a habit. I don't log my food all the time now.  I usually do when I'm doing really bad and need to get myself in check. (aka when my clothes start fitting tight!)

All this  to say, if you want to lose weight, look at your food. Exercise can help and give you motivation, not to mention all the great health benefits and toned body you can get, but if you're busy or your tired and exercise just doesn't seem like an option right now, IT DOESN'T HAVE TO BE.  Eat Healthy Food and Eat it in Reasonable Portions!  (Healthier foods tend to be higher in calories). There are no excuses except for the own barriers you create for yourself.

Get the food log going!! whether it's on paper or on-line, Get 'er Done!

www.myfitnesspal.com
www.mydailyplate.com
www.sparkpeople.com
www.calorieking.com

just to name a few