Something to think about....

I was going through some books the other day and came across a sheet of paper that I had used as a bookmark. On it contained a quote. It's a powerful quote so I thought I would share it with you all.

"The best day of your life is the one on which you decide your life is your own. No apologizes or excuses. No one to lean on, rely on, or blame. The gift is yours - it is an amazing journey - and you alone are responsible for the quality of it. This is the day your life really begins." - Bob Moawad

I'm glad that I found it because every once in a while, we need reminded that we are solely responsible for our actions. I could easily use this quote now. Exercise, for example, is an action that only I have control of. I have to find my own motivation to get up and get moving so that I can reach my goals. Only I can make myself do it. Thankfully though, I do have the support of my own coach, family and friends to help me through tough days.

I hope that you find this quote useful. If you have a quote you would like to share, leave it in the comment section. I'd love to read it!

10 Tricks for Losing Those Last 10 Pounds

By Whitney Provost

At the start of a new fitness program, you clean up your diet and hit the workouts, and the weight seems to fall off. But when you get down to the last 5, 10, or 15 pounds you want to lose, the scale may suddenly refuse to budge. You might be tempted to drastically reduce calories or increase the amount of time you spend working out. Don't do it. Instead, here are some simple tricks to help you lose those last 10 pounds.

Cutting calories too low will cause your body to think it's starving, and it will hold on to the fat you're trying so hard to lose. Working out longer will cut into your personal time and probably won't help you drop those last few pounds anyway. Instead, try making these tweaks to your program.

1. Clean up your diet. Once you find a diet that works for you, stick to it. Researchers at Tufts University followed 160 people on four different weight loss plans and found that the type of diet participants were on didn't matter as much as the participants' willingness to stick to their diets. If you've been dieting for a while, you might have become a little lax with your food choices and portions, so tighten them up again. To lose those last pesky pounds, stick to unprocessed foods (the kind that don't come in a box) and choose lean protein, vegetables, fruit, and whole grains. Keeping a food journal will help you track everything you eat and get your calories under control.

2. Cut out some carbs. A simple, short-term trick to losing weight is to cut back on carbs until you're at your goal. Eat lean protein and vegetables at every meal and limit carbs to before and after your workouts, and you'll probably see the scale shift rather quickly. Easy, low-carb meal ideas include egg-white omelettes with vegetables, Whey Protein Powder shakes made with water, salads with lean protein (chicken, tuna, or turkey), and grilled or broiled lean beef, poultry, or fish with vegetables.

3. Bump up the intensity of your workouts. No matter what workout program you're doing, you will lose weight faster if you kick up the intensity. Jump higher, squat lower, and increase the weight you're lifting to burn more calories, rev your metabolism, and stoke the fat-burning fire. Whether you're working out to Slim in 6®, ChaLEAN Extreme®, P90X®, or any other Beachbody® fitness program, you'll bust through a plateau by putting out more effort when you exercise.

4. Change your exercise routine. If you've already increased the intensity of your workout program and still find that your weight loss has slowed, it might be time to try something different. When you perform the same exercises over and over, your body becomes more efficient at them. As a result, you use less energy and burn fewer calories. By starting a new fitness routine, you'll shock your muscles, reignite your metabolism, and get the scale moving again. Check out TeamBeachbody to find the workout that'll take your weight loss to the next level.

5. Stand up. Researchers at the Mayo Clinic found that lean people spend 2 more hours per day on their feet than overweight people. Participants in the study who stood, paced, and fidgeted burned as many as 350 extra calories a day and were much leaner than those who didn't move as much. Get up from your desk at work, talk on the phone while standing, and stay on your feet in waiting rooms—the simplest effort will yield an extra calorie burn that may help you shed those remaining pounds.

6. Eat a little less. When your body gets smaller, it requires fewer calories to function properly. A 165-pound woman who works out three to five times a week may require 2,300 calories per day to maintain her weight, but the same woman at 125 pounds may only need 2,000 calories for maintenance. Trying to lose additional pounds in your lighter body means cutting back a little more. You do not need to make radical changes, however; if you're already increasing the intensity of your workouts and eating a clean, whole-foods diet, you could probably see the scale move with a modest 100-calorie reduction per day.

7. Zigzag your calories. Cycling your calories, also known as zigzagging, is the process of eating more on certain days and less on others. If you always eat 1,800 calories, try eating 1,500 calories one day and 2,000 the next. As long as you create a weekly deficit, you should see the pounds drop. Much like shocking your muscles into working harder by introducing new exercises, it's possible to shock your metabolism by zigzagging your calories.

8. Drink more water. You may not realize how important water is for weight loss—it's not just a tool to help you eat less. Being properly hydrated will balance your energy levels, which allows you to exercise with intensity. (Have you ever been so thirsty during a workout that you couldn't perform as well as usual?) Drinking enough water may also increase your metabolism and promote muscle building—a well-hydrated body can more efficiently repair and build muscles. On the other hand, being dehydrated encourages muscle breakdown. So drink up, especially since you are exercising regularly.

9. Relax. Believe it or not, you may be trying too hard to lose weight. If your workouts are very intense and your diet is too strict, you could overtrain and burn out. Your mind and body will just not respond in the same way when they're tired. Muscles need rest to repair and grow, and sometimes your brain needs a break from constant calorie counting and worrying about the last few pounds. Instead of becoming frustrated and diving into a box of cookies, try to relax and reduce the intensity for a little while. You may be surprised to find the scale moving again when you give your mind and body a rest.

10. Reevaluate your goal weight. First, congratulate yourself on getting to this point. Losing weight is not easy, and you've already accomplished a great deal—so enjoy your success. The next step is to ask yourself if the "magic" number on the scale is really the best weight for you. Perhaps you've lost fat and gained a lot of muscle; your new hard body might be healthier and happier with a few more pounds on it. Many people want to weigh the same as they did in high school or college. What if you're much more fit and muscular now than you were in those days? You may realize that the number on the scale today is perfect for you.

Oven-Fried Fish

Recommended by the National Heart, Lung, and Blood Institute

2 lbs. fish fillets
1 Tbsp. lemon juice, fresh
1/4 cup skim milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp. fresh garlic, minced
1/4 tsp. white pepper, ground
1/4 tsp. salt
1/4 tsp. onion powder
1/2 cup cornflakes, crumbled, or regular bread crumbs
1 Tbsp. vegetable oil
1 fresh lemon, cut in wedges

Preheat oven to 475 degrees. Wipe fillets with lemon juice and pat dry. Combine milk, hot pepper sauce, and garlic. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate. Let fillets sit briefly in milk. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish. Arrange on lightly oiled shallow baking dish. Bake for 20 minutes on middle rack without turning. Cut into 6 pieces. Serve with fresh lemon. Makes 6 servings.

Preparation Time: 10 minutes

Get into a better mood F-A-S-T!

If you are looking to get into a better mood fast, how about adding some exercise. According to a recent study from the University of Vermont, less than a half hour of moderate exercise can substantially improve your mood.

Tests subjects who particicated in the study "...showed significant positive effects on mood-regardless of age, gender, or fitness level-for up to 12 hours after only 20 minutes of moderate-intensity cycle exercise," says lead author Jeremy Sibold. Participants worked at 60% of aerobic max capacity, which is equivilant of light cycling or brisk walking.

So if you are looking for a way to burn some steam, try a little exercise to help boost your mood.

Source: parade magazine

P90X® Results and Recovery Formula: Not Just for After Exercise

By Aaron Lowe

Let's talk about everyone's favorite topic: P90X. Well, maybe, everyone's second favorite topic: P90X Results and Recovery Formula. Before we dive into the meat of this article, let's clear up one major misconception about our P90X line of nutritional products: you don't have to be following our P90X training program to enjoy all the benefits they provide. For example, P90X Results and Recovery Formula can be used by anyone following a workout program, especially any of our programs; by individuals with physically demanding jobs; and even as a replacement for sports drinks. Sure, if you "Bring It," these products will support the P90X system of intense training. But, for those who simply want to maximize their results from their weight loss and fitness program, don't overlook what these products can do for you.


One of the main misconceptions about P90X Results and Recovery Formula is that "it contains too many carbohydrates" or "too much sugar." In our carb- and calorie-conscious culture, it's understandable to be concerned about carbs and sugar; however, there are many myths out there that we need to clear up so you can make an informed decision.

The confusion on carbohydrates

Carbohydrates are absolutely essential for you to function. They are classified as a "macronutrient," as are protein and fats. The problem is that "carbs" have been vilified over the last few years, and the no-/low-carb diet trend is still fairly popular. The fact of the matter is we do need carbohydrates in our diets for energy, especially for the brain and central nervous system to function. In fact, I've always made it a challenge to find a competitive, world-class endurance athlete who does not ingest a tremendous amount of carbohydrates every single day to get through his or her training and competition. To date, I've yet to hear of an athlete who eschews carbohydrates as a mainstay in his or her diet.

Where the problem lies is in the total amount and the type of carbs we eat every day. We tend to overeat way too many processed carbohydrates: white-flour-based foods and products sweetened with high fructose corn syrup. Excess consumption of these types of carbs is a double-edged sword—they are sources of empty calories and they tend to cause an insulin response that removes excess sugar from the blood but tends to store it as fat rather than using it for energy. The hormonal feedback mechanism also causes one to crave carbohydrates after the insulin release, so you repeat the process over and over. For many of us, this roller coaster of excess blood sugar, and the corresponding insulin response, is a constant occurrence during our waking hours.

What this all adds up to is that this excess sugar that's removed from the blood isn't used for energy; it's either stored as glycogen for later use as blood sugar (unlikely, since most of us hardly ever tap into our glycogen stores, so they don't need refilling), or, more than likely, it's stored as fat.

The problem with most sports drinks

The sports beverage industry is a multibillion-dollar business, and there is no end in sight for sales slowing down. Where most sports beverages miss the boat is in their ability to provide all the nutrients needed during exercise. What science has learned over the last 10 years is that sports drinks are more effective if they include some protein along with water and carbohydrates. The currently accepted ratio is four parts carbohydrates to one part protein. The protein and carbohydrates combination allows one to exercise at a higher level for a longer time. Unfortunately, most sports drinks on the market still adhere to a carbohydrate-only approach to energy replacement.

Fitting in P90X Results and Recovery

Now that we understand the facts about the importance of carbohydrates and which ones to avoid, we can see how we can incorporate P90X Results and Recovery Formula into our fitness and healthy lifestyle. Rule number one is that this product has to be counted in as part of your overall nutrition program. If you are following a diet that limits your daily calories (and we all should be), then the calories in P90X Results and Recovery Formula have to be factored into your total daily intake. If you are on a 1,200-calorie-per-day nutrition program, then 1,000 calories should come from your meals and 200 calories from P90X Results and Recovery Formula.

Secondly, the amount of carbohydrates (CHO) in the product is there for several reasons. Activity requires energy, and energy for your body primarily comes in the form of CHO. Carbohydrates convert to blood sugar, which is the fuel for hungry muscles. As you exercise, your body will use its circulating blood sugar and tap into its glycogen stores. This is all for providing energy to your muscles. The longer the duration of exercise, the more you tap into your storage facilities and the more CHO you burn.

Remember the insulin response we discussed earlier? One little known secret is that this response is greatly minimized during exercise. That means that your body is pretty smart—it understands that it wouldn't be smart to remove energy-providing blood sugar while exerting high amounts of energy, so it allows the extra blood sugar to remain in circulation so it can be burned as energy.

P90X Results and Recovery Formula is an excellent fluid-replacement and energy drink to use before and while you work out. If you mix a serving and start using it before your workout, you will ensure that your muscles have optimal amounts of CHO to get you through a grueling workout session AND that you get a jump start on recovery. What's even more cool about the product is that it has the 4-to-1 ratio of carbs to protein that scientists agree is optimal for energy replacement. (Hint, if your workout is short, mix it half-strength.)

Finally, when you cease exercising, your body immediately begins its recovery phase and wants to replenish those nutrients used during exercise. First, it wants to replenish used CHO to keep its storage mechanisms topped off. Second, it wants to repair cellular damage—via amino acids. We've formulated P90X Results and Recovery Formula with 39 grams of CHO and 10 grams of protein specifically for this purpose. It also contains a combination of antioxidants, like vitamins E and C, to support repair of the oxidative damage done during exercise.

Yeah, I know this article sounded like a blatant advertisement for P90X Results and Recovery Formula, but its benefits are so great that I wanted to share them with all of you. Instead of reaching for one of those "'ade" drinks the next time you are working out, reach for P90X Results and Recovery Formula and give your body what it really needs!

Want to order? Click here.

Want to Win?

Beachbody rewards you for working out. Take a look at how you can win!

Million Dollar Body Game

Play the Million Dollar Body Game and become eligible to win a $1,000 monthly prize, a $10,000 quarterly prize, or even the $25,000 grand prize.

The Million Dollar Body Game is a fun way to participate in the Team Beachbody experience and to celebrate your success. Even if you're still a work in progress, you have a chance to win cash and prizes.

What you need to do to enter:
Share your story
Take pride in your accomplishments
Let us reward your success

Learn More or Enter to Win

WOWY SuperGym™ Daily Sweepstakes

Every day that you log in to WOWY SuperGym™ and enter your workout you will be automatically entered in the Daily Sweepstakes. You could win a $300 cash prize or an electronic item such as an iPod, digital camera, or portable DVD player. And one day a week—the Mystery Day—someone will win $1,000.

Free members can also enter the Daily Sweepstakes. Complete the alternate entry sweepstakes form each day you wish to enter the contest and log your workout in WOWY SuperGym™. The sweepstakes entry form needs to be completed and submitted by 11:59 pm (PST) for each day you wish to enter the Sweepstakes.

The Daily Sweepstakes gives you 365 reasons to keep Pushing Play.

Learn More or Enter to Win

Stocking your Cupboard

This was from an article on Yahoo from Lance Armstrong's site that I thought I would share. I love reading valuable infromation and this one can certainly help remind us on how and what we shoudl be doing to help us on our fitness journey.

Stocking Your Cupboard

Foods that speed up your metabolism are vegetables, fruits, lean proteins, fish, healthy fats and whole grains. Look for these vegetables when shopping: spinach, broccoli, carrots, asparagus, cabbage, beet roots, assorted beans and dark, leafy vegetables. Any type of fresh fruit is good for you, but try eating blueberries, melons, apples, citrus fruits and tomatoes. Skinless poultry and eggs are excellent sources of protein. The omega 3 fatty acids in fish boost your metabolism by burning up to 400 calories a day. The enzymes in your body that burn fat increase while those that store fat decrease. If you are not a fish eater, take omega 3 capsules that contain a minimum of 300 milligrams total of EPA and DHA. Eat healthy fats like nuts and peanut butter. Whole grains found in brown rice, cereal, barley and oats speed up your metabolism as well. Consume foods with B vitamins, magnesium and fiber to increase your metabolism.

Do what’s best for your heart and health!

It’s hard to get enough healthy fish in your diet, but this high-quality omega-3 fish oil supplement contains 600 mg of EPA (eicosapentaenoic acid) and 400 mg of DHA (docosahexaenoic acid) per serving—that’s science talk meaning a daily dose is similar to getting the health benefits of an average serving of salmon steak! Studies have shown that consuming omega-3 fatty acids—especially DHA and EPA—may help reduce the risk of heart-related diseases.* In today’s high-stress/fast food world, that’s a very big deal! In fact, the American Heart Association recommends getting at least two servings of fatty fish a week to support cardiovascular health.

Note: If after reading this article and you would like to see some of the supplements such as the Omega-3, click here.

Get fit, Get paid!

I invite you to come learn about how you can turn fitness into profit.

During this no-pressure presentation, you will learn about the company BeachBody, its products, what coaches do, and the compensation plan.


1. Please join our meeting, Thursday, August 27 at 05:30 PM PDT.
https://www1.gotomeeting.com/join/924154113

2. Use your microphone and speakers (VoIP) - a headset is recommended. Or, call in using your telephone.

Dial 630-869-1011
Access Code: 924-154-113
Audio PIN: Shown after joining the meeting

Meeting ID: 924-154-113

If you would like to preview what I do, check out my website at http://www.exercise2day.com or email me at laura@exercise2day.com for more information.

Heart-Healthy Oils

I found this article in one of the newsletters that I receive and thought it was helpful. Take a look at this list of heart-healthy oils and how you can incorporate them into your dishes.

Q: I try to use a lot of olive oil when I cook, but I'm a little bored with it. What other oils can I try that are both flavorful and good for my heart?

— Alan, North Dakota

A: I'm glad to hear that you're a fan of monounsaturated olive oil. Not only do I love foods lightly sautéed in it myself, but I'm a big fan of a little extra-virgin olive oil mixed with balsamic vinegar on my salads as well. Keep in mind, however, that as good as unsaturated oils are, like all oils they are relatively high in calories (120 per tablespoon). If you are trying to lose weight, limit your intake of oils to a few tablespoons daily. Here are a few other heart-healthy unsaturated oils that you might want to try:

Avocado oil: Pressed from the fleshy pulp surrounding the avocado pit, this nutty-flavored oil, like olive oil, is rich in monounsaturated fats. It has a high smoke point, which makes it good for sautéing or stir-frying fish, chicken, or vegetables. It's also delicious in vinaigrette dressings or drizzled over vegetables.

Grapeseed oil: Extracted from the seeds of grapes, and typically imported from France, Italy, or Switzerland, this oil also has a high smoke point, which makes it good for sautéing or stir-frying. It is equally delicious in salad dressings. Some of the imported oils have a rather grape-y flavor, but many are quite bland or even nutty tasting. Try a few to see what you like best.

Nut oils: The good thing about nut oils, such as almond, hazelnut, macadamia, peanut, pecan, pistachio, and walnut oils, is that they provide the same monounsaturated fats that are found in the nuts themselves (but they don't contain the fiber). Since overheating will diminish the flavor of nut oils, avoid sautéing and use them instead in salad dressings or drizzled over cooked pasta or vegetables. Nut oils can go rancid quickly, so store them in the refrigerator to keep them fresh.

Pumpkin seed oil: Made from roasted pumpkin seeds, this very flavorful, dark green, opaque oil is best used in combination with lighter oils for sautéing or in salad dressings. It can also be used undiluted to add a distinctive flavor to fish or steamed vegetables.

Safflower oil: I know you wanted recommendations for flavorful oils, but I recommend using relatively flavorless safflower oil because it contains more polyunsaturated fats than any other oil. It also has a high smoke point, which makes it fine for sautéing or stir-frying. You can mix it with more flavorful oils for heart-healthy salad dressings, too.

Learn how to eat to improve your health.
Source: everydayhealth.com

Your success can motivate others!

When you look back at your weight loss journey, what have been some things that have motivated you to continue? For me, I had the help of my Coach, the Beachbody message boards and reading success stories of other individuals who were trying to lose weight. What I would like to do is feature some of those success stories on my blog. Would you like to feature your transformation? It can be anonymous if needed and you don't have to be at your goal yet. Just share a tip or trick that works for you and where you started and how far you have come. Your story could potentially help someone to keep working towards their goal. If you are interested in doing this, please shoot me an email (laura@exercise2day.com) and we'll get started. If you aren't interested in being a "featured" success story, I'd still like to hear how you are doing.

A Tasty Southern-Style Meal

Who doesn’t love hearty Southern-style cuisine? This classic dish is made with a variety of spices that gives it a flavorful kick for an easy lunch or dinner. The added bonus: a quick and manageable cleanup since it requires only one pot.

Big Easy Shrimp

Description:

Here’s an easy way to get a taste of the Big Easy. Serve this traditional shrimp creole dish over brown rice. If you like, you can substitute sea scallops for the shrimp. Serves 4

Ingredients:
2 strips turkey bacon or Canadian bacon
1 onion, chopped
1/2 green bell pepper, chopped
1 celery stalk
1 clove garlic, minced
1 can (16 ounces) chopped tomatoes with juice
1 bay leaf
1/2 teaspoon ground black pepper
1 teaspoon Worcestershire sauce
1 teaspoon hot-pepper sauce
1 pound medium shrimp, peeled and deveined

Instructions:
Cook the bacon in a large nonstick skillet over medium heat until crisp. Place on a paper towel–lined plate. Crumble when cool. Leave any drippings in the skillet.
In the skillet, over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce. Heat to boiling. Reduce the heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 5 minutes, or until the shrimp turn pink. Remove and discard the bay leaf before serving.

Nutritional information:
185 calories
4 g fat (1 g sat)
12 g carbohydrate
26 g protein
3 g fiber
329 mg sodium
177 mg cholesterol

Source: Southbeach.com

What's your excuse?

Over the course of the last few weeks, I have been sent emails, instant messages and had conversations with folks who are tired of making excuses for why they have lived a less than healthy lifestyle. As someone who has had a similar problem in the past, I can honestly tell you that you have to look at why you are making excuses. If you constantly eat unhealthy, do you consume it because it's easy, inexpensive or you don't know how to cook or plan meals? If you chose not to exercise, is it because you can't afford a gym, you don't like doing it, or you need encouragement and support? Take a look at the reasons as to why you are not achieving your goals and develop a plan to change it.
Regardless of what your excuse is, please know that there is no better time to start living a healthier lifestyle than today. Start with small changes as they will add up over time. Enlist the help of family and friends to support you on your journey and know that I am here to offer help and encouragement. You can do it!

Summer Cocktails: How to Enjoy the Party Without Looking Like a Flotation Device

By Stephanie Saunders

Why do we spend all year doing P90X® or Slim in 6® to look good on the beach, only to sabotage ourselves with summer cocktails? The answer is that's it's fun and social, and it even makes us feel a little bit better about being scantily clad.

Cocktails

Thanks to the dozens of different diet crazes, we are all abundantly aware of carbs, protein, and fat, and we all have different opinions on which is the most evil. But we forget that alcohol has calories too, specifically 7 calories per gram—more than carbs or protein and almost as much as fat. What does this mean for you? It means that it's a challenge to burn off alcohol, especially when it's mixed with yummy sugary ingredients.

The most obvious solution is abstinence, but what fun would that be? Since we cannot remove the alcohol from the recipe, let's remove the excess calories from some popular summer drinks. Here are six summer cocktails and recipes to make them waist friendly.

1. MargaritaMargarita. The enemy in the margarita is the margarita mix. There are "light" versions out there, but the taste is less than extraordinary. Here is another option that will cut your calories in half without sacrificing flavor.

Ingredients:
* 3 oz. light limeade (either the Minute Maid® version or your own, made with limes, water, and a sugar substitute)
* Lime juice (one lime)
* 2 oz. tequila
* 1.5 oz. triple sec
* Ice

Either pour over ice or blend with ice. Add salt to taste. Sip while pretending you are on a beach in Mexico, and you look amazing in your swimsuit.
* Calories before: 435
* Calories now: 180

2. Cosmopolitan. The sneaky trickster here is regular cranberry juice, which should be called sugar with cranberry flavoring. This light version uses only one type of alcohol, which drastically cuts your calorie count.

Ingredients:
* 3 oz. light cranberry juice drink
* 1 oz. raspberry vodka
* Squeeze of lime
* Lime twist, as garnish

Shake together with ice. Strain ice cubes and pour into fancy fluted glass. Look incredibly trendy and thin at the same time.
* Calories before: 413
* Calories now: 98

3. Tipsy Arnold Palmer. Sweetened bottled versions of lemonade and iced tea can be pretty loaded with sugar. However, if we brew our own iced tea and squeeze our own lemons, with a bit of sugar substitute and 2 ounces of vodka, we can make a really tasty cocktail that doesn't have so many calories. Or, the light Minute Maid version and some diet iced tea will work for the domestically challenged.

Ingredients:
* 3 oz. light lemonade (or juice of one lemon plus 3 oz. water and sugar substitute)
* 3 oz. diet iced tea (or 2 teabags steeped in 3 oz. water)
* 2 oz. vodka
* Sprig of mint (optional)
* Ice

Pour over ice. Stir. Enjoy. Just don't try to play golf after two of these.
* Calories before: 156
* Calories now: 71

4. Strawberry daiquiri. Nothing says vacation like a drink that a little umbrella will stand up in. Sugar, yet again, is the culprit. Try this version for a vacation flashback that will be reminiscent of the good times, and not of how you ordered seconds of dessert.

Ingredients:
* 1/2 cup sliced strawberries
* 1 Tbsp. lime juice
* 1.5 oz. light rum
* Sweetener to taste (depends on how sweet the strawberries are)
* Ice

Throw it all in a blender, and let the good times begin. Please don't consume so many that you try to drink the umbrella.
* Calories before: 299
* Calories now: 118

5. Piña colada. Done correctly, it is the taste of summer. If not made well, a piña colada will taste like someone served you suntan lotion in a glass. This recipe uses actual fruit and skim milk to replace the sugar and cream.

Ingredients:
* 7 oz. canned chunk pineapple, including juice
* 2 packets artificial sweetener
* 1 tsp. imitation coconut extract
* 1 cup skim milk
* 1 cup ice cubes

Blend well, garnish with a small plastic monkey, and mentally escape to the Caribbean.
* Calories before: 297
* Calories now: 146

6. White wine/light beer/champagne. These all seem fairly obvious and don't require recipes, but they're worth mentioning. White wine has about 100 calories in a 4-ounce serving. And it's rather refreshing on a summer day, especially if you add a blast of club soda to make it into a spritzer. Beer comes in very light versions now, and some contain fewer than 70 calories. Champagne is not only fantastic with brunch, it also is around 100 calories per serving. With all of these, just be sure to measure your amounts so you don't end up with a splitting headache the next morning.

And there you have it. A handle on your summer cocktails, without adding to your love handles. Now get out that swimsuit and let summer be the party it was meant to be!

The Perfect Salad Dressing

From Teigh McDonough

A delicious and nutritious salad dressing that's full of good fat, low in salt, and simple to make. Once you try it, you won't want to use anything else. It's that good! Every time I serve a salad with this dressing, people ask what I've used and make sure to write it down. Experiment with proportions and don't be afraid to use a fair amount of lemon and olive oil. Enjoy!

* Sea salt—shake liberally
* Pepper (preferably fresh ground)
* Olive oil
* Fresh lemon juice (1/2 lemon for a solo salad, 1 whole lemon for 2 people)

Training for a Marathon

Workout to achieve your weight loss or fitness goals with one of these fine products.



Want to place an order or learn more? Click here to visit my personal website.

Beyond The Bus Stop

Hi everyone! I wanted to share with you all a new project that I am involved with that is very near and dear to my heart. It's called Beyond The Bus Stop. I will be starting a chapter locally in the fall. I'm sure that you are wondering what it is so here is the information about it....

Beyond the Bus Stop Local Chapters are designed to bring mothers together to a monthly meeting so they can inspire and motivate each other in realizing dreams and goals. Beyond the Bus Stop members meet to offer transforming opportunities and support that takes results oriented approach so members can enhance any area of their life. These areas include, but are not limited to: health and wellness, career, relationships, creativity, and overall well-being.

Our Mission is based on the following :

* A mother can fully explore and discover who she is as an individual.
* Open communication between women can empower each individual to live a fulfilling life.
* All women are unique, diverse and have different needs.
* We respect the desire for change and encourage diverse backgrounds.
* We pay it forward by sharing with our community.
* We commit to honesty and integrity.
* All mothers can create a fun and balanced lifestyle.
* We encourage mothers to inspire those around her.
* All women deserve support and recognition for their value as unique individuals.


Who Joins Beyond the Bus Stop?

Members join because of the shifts that occur in life and their desire to connect with other mothers in similar situations. Members include mothers who have left full time employment to be home with their children as well as those who work full time, transitioning back to work or even starting their own businesses.

How do I know if this is for me?

Answer the following questions - if you say yes to any of them, then Beyond the Bus Stop is for you.

* Are you ready to improve an area of your life?
* Are you looking to love your life and not just survive it?
* Are you in need of 'me time' to balance out your life?
* Do you want to surround yourself with like-minded women who provide you the support you need to enhance your life or pursue a dream?
* Are you inspired to meet and motivate other mother's in your community?
* Are you looking for solutions to areas of your life that need changes?
* Do you have a life enhancing business or idea that you want to share with others?
* Are you willing to take 100% responsibility for your happiness?

If you are interested in starting a local chapter or to locate a chapter in your area, please click here.

I've made it to another birthday! Woo Hoo!! I can remember when my friend Cindy and I used to think 35 was ancient and now it's crept up on us. Hee Hee!! Look at where we are now. We're still having fun, right? Other than a few aches and pains....lol.

So how has this year treated me? I've made some great accomplishments, both personally and professionally and also had some better days. It's been a ride, let me tell ya but a great one.

Thanks everyone for your birthday wishes! Love you all!!

Not your ordinary Burger!

WOW! Look at that Grease!

I'm not sure if you have ever compared a regular Italian Sausage to a Turkey Italian Sausage but I thought I would. Here are some pics from last night's dinner.



This is the regular Italian Sausage. Take a look at all of that grease! And to think, my husband loves these, grease and all!


This is a Turkey Italian Sausage. Hardly any grease on it!

I was recently introduced to Turkey Sausage through my friend Kerry. I'm not one for turkey, other than lunch meat, and thought it wouldn't be near as good. I'm not sure why but I guess mainly because I didn't care for turkey burgers. Silly I know but I'm just being honest. Since I like to eat healthy and have (for the most part) for several years now I'll try anything that can benefit me. All I can say is boy was I wrong! These turkey links taste so much better than the "real deal". If you are one of those folks that thinks that you won't like a healthier version of something, go ahead and try it anyway. You might be surprised at how good it tastes. For those that like numbers, the Turkey links are 100 calories each whereas the regular links are 270 calories each! What a difference in just calories alone!

Today is the day!

Today is the day where we start our 100 Point Challenge! For me, coming off of vacation, this could not come at a better time. I've over indulged in some less than healthy items and had limited exercise over the last two weeks. I'll treat this challenge as a detox, removing the toxins that I put there. It's been almost a year since I committed myself to making better and healthier choices. I will not allow defeat! So today, I am renewing my commitment to be a better me! I am extremely proud of my hard work to date but know that I have room for improvement. Whether or not you participate in this challenge is up to you. Find something or someone who will help motivate you to keep working towards your goal. You will get there!!