Starting over

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending." - Unknown

I love this quote!  It's one that I hope inspires others to make healthy changes in their life as I have.  I know I'm not at goal yet but realize that every day that I workout or eat right will make a positive effect on my life.  I truly hope that by making realistic and manageable changes that I will get closer and closer to my goal each day.  So, what can you do differently today that will help you become a healthier person?

What is a mother...

To all you Moms out there, Happy Mother's Day!

What is a Mother

A heart that can hear
every unspoken need,
Wisdom to know
when to quietly lead,
Hands that reach out,
always helping and sharing–
A mother is caring!

Eyes that reflect
every joy that you find,
Arms to encircle,
but never to bind,
A talent for making
the most out of living–
A mother is giving!


A voice that can soothe
or inspire or delight,
A smile that keeps shining
when things don't go right,
An angel God sends us
from Heaven above–
A mother is nothing but
caring, giving and love.

Author - Unknown

Go out and enjoy your day!

I CAN!

Sometimes when we exercise, we need a little insperation to keep us moving. I hope that you enjoy this poem

If you think you are beaten, you are;
If you think you dare not, you don't.
If you'd like to win, but think you can't
It's almost a "cinch" you won't.
If you think you'll lose, you're lost.
For out in the world you find
Success begins with a fellow's will,
It's all in the state of mind.
For many a race is lost
Before even a step is run,
And many a coward fails
Before even his work begun,
Think big and your deed's will grow,
Think small and you'll fall behind,
Think you can, and will,
It's all in the state of mind.
If you think you're outclasses, you are.
You've got to think high to rise,
You've got to be sure of yourself before
You ever can win a prize.
Life's battles don't always go
To the stronger or faster man,
But sooner or later the man who wins
Is the man who thinks he can.

Author Unknown

Happy Easter or Passover!

Wishing you and your family a Happy Easter or Passover!

Master Secrets

Master Secrets
By Tony Horton

What makes Tiger Woods different from you and me? Naturally gifted? Maybe. The guy shot a 48 for nine holes when he was three years old. But then how do you explain child prodigies who fade into "average" adults? Or how did Michael Jordan go from being a junior varsity "flunky" to a superstar? In any endeavor, there are plenty of "naturals," but far fewer "masters." So what sets masters apart from the merely talented?

Simply put, masters work longer and they work harder. Working longer means showing up—which is half the battle. But the other half is how they work.

When masters practice, they are intensely focused. Let me repeat—intensely focused. They’re not chatting away on the cell phone while on the treadmill. Their goal is not just to get the job done, but to get better at doing the job.

The big secret is that mastery is a habit. And habits grow. Just ask a three-pack-a-day smoker.

So I’ll take the person who can master a single push-up over the person who can crank out 10 sloppy ones any day of the week. Because the master of one today will be the master of two tomorrow. Turn that kind of focus into a habit that stretches over years and you’re beginning to see what makes a Tiger Woods . . . and why he was already a master at the ripe old age of three.

A great recipe

I got this in my email inbox this week and thought it was worth sharing. I'm not sure who wrote it but it really makes you think. Hope you enjoy it!


A GREAT RECIPE


1. Take a 10-30 minute walk every day. And while you walk, smile. It is the
ultimate anti-depressant.

2. Sit in silence for at least 10 minutes each day. Talk to God about what
is going on in your life. Buy a lock if you have to.

3. When you wake up in the morning complete the following statement, 'My
purpose is to __________ today. I am thankful for ______________ '.

4. Eat more foods that grow on trees and plants and eat less food that is
manufactured in plants.

5.. Drink green tea and plenty of water. Eat blueberries, wild Alaskan
salmon, broccoli, almonds & walnuts.

6. Try to make at least three people smile each day.

7. Don't waste your precious energy on gossip, energy vampires, issues of
the past, negative thoughts or things you cannot control. Instead invest
your energy in the positive present moment.

8. Eat breakfast like a king, lunch like a prince and dinner like a College
kid with a maxed out charge card.

9. Life isn't fair, but it's still good.

10. Life is too short to waste time hating anyone.

11. Don't take yourself so seriously. No one else does.

12. You are not so important that you have to win every argument. Agree to
disagree.

13. Make peace with your past so it won't spoil the present.

14. Don't compare your life to others. You have no idea what their journey
is all about.

15. No one is in charge of your happiness except you.

16. Frame every so-called disaster with these words: 'In five years, will
this matter?'

17. Forgive everyone for everything.

18. What other people think of you is none of your business.

19. GOD heals everything - but you have to ask Him.

20. However good or bad a situation is, it will change.

21. Your job won't take care of you when you are sick. Your friends will.
Stay in touch!!!

22. Envy is a waste of time. You already have all you need.

23. Each night before you go to bed complete the following statements: I am
thankful for __________. Today I accomplished _________.

24. Remember that you are too blessed to be stressed.

25. When you are feeling down, start listing your many blessings. You'll be
smiling before you know it.

5 Minutes for Mom 2009 Ultimate Blog Party

Have a blog? Don't have a blog? Either way you are covered by this really cool event! Starting today, March 20th - March 27th, 5 Minutes for Mom is hosting their 2009 Ultimate Blog Party. Be sure to check out their site for additional details and leave a comment here too.

Great Results e-course 8

Doc's Great Results E-Course8

----------------------
Pre-lesson notice: You should be nearing day 60. Don't forget those progress pictures, and if you need a hand, your coach is just an email away!


Lesson 8: No Whey? No Way!
Protein: The Secret Fat Blaster!

You are reading this lesson so I KNOW that you are working hard on your fitness and diet plan. With the next few lessons I want to make sure all your hard work doesn't go to waste. I want to help you work smart, as well as hard!

Today we'll talk about protein and why it is essential for fat-blasting. Next week we'll get into protein for muscle-building.

Protein for fat loss.

We all know people, maybe even you, who have lost weight on a diet, only to have it come back a few months later it all comes with interest!

A big reason is that your body's metabolism slows after weight loss unless you do certain things to keep it humming.

You need to build or maintain your muscle mass in order to lose fat faster and keep it far far away from you belly (or backside, thighs, or wherever your trouble spot may be.)

Working out with weights or bands (resistance training) is an important tool to help you maintain your muscle mass.

On top of that, however, is new evidence about the benefits of high protein of fat loss. Click to see a short video for some background, then come back to learn why!

As the study in the video shows, it is also vitally important to get enough high quality protein in your diet.

High protein meals help you lose weight in 3 ways.

They are more satisfying than meals high in protein and fat. The effect even lasts to the following meal! People eating high protein have been shown to eat less at the next meal compared to people who ate a high fat or high carb first meal. Protein stimulates the release of hormones in your gut that keep you feeling satisfied.

Not only that, protein increases your metabolism after a meal. When eat food, some calories are burned in processing, digesting, and storing the food. When you eat carbs or fat, about 10% of the calories you are burned in processing. When you eat protein, on the other hand, up to 25% of the calories in the food are burned in processing. The reason is that while we can store extra carbs or fat in the body, we have no way to store extra protein. Your body has to convert it to something else, and that burns energy. This "thermogenic effect" of protein can help you burn an extra 160 calories every day before you ever do one lunge, kick, or plyometric pushup!!

The third way protein burns fat is by building muscle. As Chalene tells us, "Muscle burns fat." Dieting without weights or with low protein causes you to lose muscle along with fat, slowing your metabolism. Adding protein and resistance training to your diet keeps your muscles strong, revs your metabolism, and turns your body into a 24/7 Calorie burning furnace!

According to a recent review in the Journal of the American College of Nutrition, "Evidence is accumulating that diets with reduced carbohydrates and increased levels of high quality protein are effective for weight loss. These diets (target) increased loss of body fat while reducing loss of lean tissue".

So, yes, Virginia, you can build muscle at the same time you lose fat!

How much do you need?

Current research suggests we get about 0.8 gm/pound of body weight per day with at least 30 grams at breakfast because a key protein levels are lowest after going without food all night. A typical American breakfast has only about 12 gm protein.

Weight (pounds) Optimal daily protein (0.8 g/lb/day)
140 112
160 128
180 144
200 160
225 180
250 200


Protein has one problem- the company it keeps. Many dietary sources of protein keep fat and cholesterol in their posse. Make sure that you are choosing lean sources like low-fat dairy, lean meats, and egg whites.

I also recommend whey powder to make sure you are getting your protein without it's little buddies. Adding chocolate whey powder to my to my shredded wheat every morning tastes great and gives me 32 grams of muscle building, fat shredding protein* to power through my morning workout! Be careful with the whey you choose. Some can have pretty high levels of cholesterol. A scoop of Beachbody's Whey Protein Powder has 18 grams high quality protein with just 10% of the RDA for cholesterol.

*whey 18 gm, shredded wheat 6 gm, fat-free milk 8 gm. I also have a glass of low sodium V-8 with 2 more grams protein.

Since whey is naturally found in dairy foods, it has few side effects. If you have liver or kidney disease, check with your physician before increasing your protein intake. Taking more than recommended can stress these organs if they are not functioning normally.

Your homework:

1. Make sure you are getting adequate protein in your diet, especially at breakfast. Design a breakfast with at least 30 grams protein that is low in fat.

Consider whey protein to get quality protein without much added sugar, fat, cholesterol, or extra calories. It can be added to your cereal, alone as a drink, as a protein smoothie, or as a complete meal replacement using Beachbody's meal replacement shake.

If you need help deciding on whey protein or meal replacement, drop your coach an email.

2. Keep pushing play!



To YOUR Great Results,

-Doc


Kevin Kane MD, and The Fit Doc LLC, are independent Beachbody coaches not employed by Beachbody. This e-course and all contents are for informational and motivational purposes only. This is not medical advice. Consult with your physician with medical questions and before starting this or any exercise program.

Shakeology: The Healthiest Meal of the Day

Shakeology is here and can help you:
1. Lose Weight
2. Feel Energized
3. Improve Digestion and Regularity
4. Lower Cholesterol*
5. Tastes Delicious

Click here for more information on this product. Try Greenberry or chocolate today!

Don't Quit

I received this poem the other day and wanted to share with you. Sometimes we want to throw in the towel when we workout and have hit a plateau for instance. Maybe because life is just busy and you don't know how to fir anything more in. Whatever the reason, Don't quit!

Don't Quit

When things go wrong, as they sometimes will,
When the road you're trudging seems all up hill,
When the funds are low
and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don't you quit.

Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a person turns about
When they might have won had they stuck it out.

Don't give up though the pace seems slow,
You may succeed with another blow.

Often the struggler has given up
When he might have captured the victor's cup;
And he learned too late when the night came down,
How close he was to the golden crown.

Success is failure turned inside out,
So stick to the fight when you're hardest hit,
It's when things seem worst that you mustn't quit.

Mr. Harry Knowles, Sr. (1904-1979)

When was the last time you checked.....

When was the last time that you checked your make up? These days it's hard to throw things out because money can be tight but you really should reconsider that because you aren't getting the full effects of the product that you bought. If you have had any eye infections, for example, do yourself a favor and discard all products that you used prior to. Days off, co-pays, antibiotics, etc. are far more expensive than replacing it all.

According to a March 9, 2000, FDA report (revised October 15, 2002), “Consumers should be aware that expiration dates are simply ‘rules of thumb,’ and that a product’s safety may expire long before the expiration date if the product has not been properly stored. Cosmetics that have been improperly stored - for example, exposed to high temperatures or sunlight, or opened and examined by consumers prior to final sale - may deteriorate substantially before the expiration date. On the other hand, products stored under ideal conditions may be acceptable long after the expiration date has been reached.”

Here is a guideline to help you determine when it’s time to toss out old makeup:

Foundation: 3-6 months

Concealer: Wand applicator concealers should be tossed within 6 months since they’re likely to grow bacteria. Stick, twist-up tubes, or compact concealers can last up to 12 months, especially if you use a makeup brush to apply the product.

Pressed powder cosmetics: Facial powder, blush and eyeshadow should be thrown out after one year. If you get an eye infection, however, you’ll have to toss out any eyeshadow you’ve used, to avoid re-infecting yourself.

Lip gloss and lipstick: 1 year

Mascara: You should always replace mascara after 3 months. And toss it immediately if it becomes dry, or you develop an eye infection. Remember: Never, ever
share mascara!

Eye and lip pencils: If you sharpen them every few days, makeup pencils can last a year or longer. It’s time to trash them when they become dry, crumbly, and hard to apply.

All-natural cosmetics: Because these products do not contain preservatives, they should be used or discarded within 6 months.

Here are some more tips that will help you make the most of your makeup:
1. Don’t ever share cosmetics.
2. Don’t put your fingers into the product. Use the applicator
provided, or a makeup sponge.
3. Keep containers tightly closed, and store them in a cool, dry place.
4. Don’t use water or saliva to ease the application of a product. Doing so
introduces bacteria into the product, which can cause a host of problems.
5. Immediately toss the product out if there is a change of color, texture,
or consistency; if the ingredients settle or separate; or if an odor develops.

Need to replace anything after reading this article? If so, click here for budget friendly products. Get an additional 10% off your order.

Make a date with me!

Let's break a WOWY record!

Carl Daikeler, Beachbody CEO is asking for our help. Here is his post from his blog earlier this week.

I want to see if we can surpass the WOWY Super Gym record at 11AM ET/8AMPT Saturday March 7th.

It's the official start of "Dream Extreme Week" leading up to the big Beachbody Summit. And it's a symbolic test to see if this bold idea of the Beachbody Revolution has yet achieved the power to get people engaged in their health and fitness.

Out of a network of over 16,000 coaches, thousands more of Team Beachbody members, plus friends, family and co-workers, can we get more than 522 people to workout at the same time?

I actually don't know. I think so. But I also know that it will take more than me blogging here about it. It will take more than me contacting a few key coaches about it. It will take real leadership from our founders. It will take leadership from our Diamonds. And it will take the enthusiasm of our Ruby and Emerald coaches to get the word out in every way possible from today through the event.


One workout on one Saturday. What's possible when we pull together? What's possible when at a minimum, everyone who reads this shows up and brings one person?


We'll find out when we kick it off in the WOWY Super Gym at 11AM ET/8AMPT Saturday March 7th for the official start of "Dream Extreme Week".



Will I see you there?
CEO of Product Partners, owner of Beachbody Carl Daikeler

If aren't already registered at a Beachbody site, please join the FREE community at http://www.exercise2day.com so that you can participate. Let's do it and break the WOWY record. Who knows, you may even with the daily prize!

Need your input!

Over the last few weeks, I have really been evaluating where I want to head with this blog. I want it to be informative yet fun for those who are able to stop by. I want it to be professional and entertaining and place where we can share our comments, likes, dislikes and whatever else is on your mind. I am entertaining quotes from blog designers too. If you know of one, please have them contact me immediately. I am looking for suggestions and comments on what you, my readers, would like to see and know more about. Please let me know. I am open to any and all!

Find the right bra size

Did you know that 8 out of 10 women wear a bra that is not the right size? If you are like me, I go into the store and buy what I think is my size and if it seems to fit then I keep it. I don't have time to try it on. I'm lucky most days that I can even get to the store to buy one. Overtime though, our bodies change due to weight loss or gain. Want to see what size you actually should wear? Just grab a cloth measuring tape and a comfortable bra to get started.

There are two elements to your bra size; the band size (ie. 32, 34, 36) and cup size (ie. A, B, C). You will need a measuring tape to determine your bra size.


1. Band size:
Using a soft tape-measure, measure around the ribcage directly under the bust. Be sure the tape is smooth across the back and level with the front.

Add 5 to this measurement to obtain your band size.

For example: If your ribcage measurement is 29" + (5) = 34" band size. If the resulting band size is an odd number like 33", you can usually go to the next even band size (34").

2. Cup size:
Measure loosely around the fullest part of your bust, holding the tape measure straight but not tight. Subtract your band size from this measurement.

The result would be YOUR REGULAR BRA SIZE. If the difference is
less than 1 inch to 1 inch = A cup
2 inches = B cup
3 inches = C cup
4 inches = D cup
5 inches = DD cup

For example: If your band size is 34" and your bust measurement is 35", you wear an "A" cup.

3. Evolution Bra Size:
Because the Bra will provide you with built-in graduated padding and the option of extra push up in the cups, you should go to the next cup size in order to obtain the best fitting.

For example: If you are a size 34(A), you may go to the 34(B) cup size.
The band size (34) should stay the same.

While this method is generally reliable, every woman's figure is different and results may vary slightly. We recommend that you try several sizes and styles to find the fit that works best for you.

Try these tips and tests to see if your bra is flattering you as best it should.

Place yourself in your bra:
Now that you've found your size, test your fit. Take the opposite hand from the side you are adjusting and gently bring the breast tissue from the back to the front. This movement will help you settle your breasts correctly into the cups.

It should feel good:
A great fitting bra shouldn't dig, pull, poke or otherwise cause discomfort. If it does, it's not the right bra (or size) for you. Make sure it feels comfortable when you sit down and move around.

It should look good:
Always try your bras on wearing a t-shirt – it's the best way to see what it's doing for you. A great fitting bra can make you look taller, will define your waist, and even make you look slimmer!

Don't settle for wrinkles:
If you see extra fabric or wrinkly, baggy cups, the cup size is too big. Try sizing down.

Don't fall out:
Take a look at the front of the bra. There shouldn't be any breast tissue spillage, puddling, or falling out of the bottom of the cups. If there is, your cup size is too small. Try sizing up for a flattering, more natural looking fit.

Straps shouldn't work too hard:
Your bra's support comes from the band, not the straps. So be sure that you're wearing the correct band size. Too big, and your straps will end up taking the weight, which will cause them to put pressure on your shoulders and dig in.

Is your band straight:
Look in the mirror from the side. Your band should be at the same level all the way around. If it is riding up in back, it's probably too big. Try sizing down a band size or tightening your band.

Mind the gap:
The center front of your bra should lie flat against the breastbone. It should not lie on top of any breast tissue. If there's a large gap, you may need to go up a cup size.

How tight is right:
Your band should feel firm and secure, but you should also be able to slip two fingers beneath the band in back, and one in the center in front. If you can't, you may need to loosen your band a bit, or go up a size.

Underwires shouldn't dig:
Underwires should lie flat at the front of your bra, against your ribcage. If you feel your underwire digging into any breast tissue, you should try a larger cup size or a different style.

Bras stretch over time:
Be sure you're wearing your bra on the loosest hook. Your bras can stretch with washing and wear, so when you buy a new bra, it's best to ensure it fits properly on a loose hook, so you can tighten it as needed.

How to know when you've found a perfect fit:
Your breasts will feel like they are "sitting" in the cups, you will not feel any underwire pinching and your bra will feel comfortable and supportive. You shouldn't have to settle for a so-so fit. Sometimes you will have to go up a cup size or two. Don't let it concern you – sizes do vary among brands. Finding the perfect bra takes time and patience, but the way you will look (and feel) once you have found it will be worth all of your effort.

Reminder:
Check back in six months or so. You should re-evaluate your bras regularly to be sure they are fitting you the way they should – because a woman's body does change over time, and bras stretch and lose shape with repeated wear and washing. It may be time to stock-up again, soon!

Source:Bare Necessities & Brastraps.com

HVD!

Wishing you all a HAPPY Valentine's Day!

Have a pet? I need your help!

I am hoping that someone may be able to help me out with a pet related question that I have. My dog Laney, a 5 year old Cocker Spaniel, has a terrible hot spot. She has had it most of her life. It sometimes gets so bad that she will rub it raw. She isn't able to lick it because of it's location but will use the back of a chair if needed to soothe her discomfort or anything else that she can find. We rub her all the time. In the past I've used anti-itch medicine, bag balm, she has had Cortisone shots, allergy pills and Prednisone. I would like to know if anyone has any tips or tricks so that we can help her out. I would greatly appreciate it!

Top 5 Bun Moves

Top 5 Buns Moves
By Kathy Smith

During an interview the other day, a reporter asked me what my all-time favorite exercise move is. This is a somewhat stressful question for someone like me because there are so many moves I love! However, as I started to name a few, I realized several favorites revolved around working my glutes. Let's face it . . . there's nothing like feeling good in your blue jeans! And since this is an area of the body that so many women ask me about, I thought I'd share some of my favorite moves, as well as some little tricks you can use to achieve a toned derriere!

1. Maximize a flight of stairs.

Take advantage of a flight of stairs by thinking about putting your weight in your heels as you ascend. This will engage your gluteal muscles more than just climbing alone. Walking up hills or on an inclined treadmill is also a great way to tone your glutes. Try shifting your weight to your heels as you walk and you'll get a little more toning action.

2. Squats.

Squats are an excellent glute move, and if you've done my Project: YOU™ workouts, you may already know my squat mantra. To really target your glutes in a squat, make sure you put your weight on your heels, so much that you should be able to lift your toes off the floor. In our Project: YOU test group, I went around and put my fingers under people's toes, asking that they not crush them, of course! Risky, I know, but it got the point across (and thankfully, I walked away with no bruises). By shifting your weight to your heels, not only will you challenge your glutes more (and hamstrings, or the back of your legs), you'll also take pressure off your knees.

3. Squats 101.

Still having problems with achieving proper form in a squat? Practice with a chair. Start by sitting in the chair and then standing up. Repeat this a few times. Then, squat as if you're going to sit back down, but instead of sitting down, just hover slightly above the chair and then come back up. Now, repeat the hover-squat a few times while keeping your weight on your heels as you really think about squeezing the muscles in your butt and your inner thighs.

4. Lunges.

This is another one of my favorite moves for working the glutes. Again, a slight shift in body weight during a lunge will help lift and tone the buttocks. So, when doing lunges, first make sure that you have enough distance between your front foot and your back foot so the front knee does not jut out over the front foot. In fact, the knee should be in line over the ankle when you are in the deepest part of the lunge. Then, put your weight on the heel of the front foot so that you're really working those gluteal muscles. Remember, in order to get the glutes to fire, you need to go down deep enough in the lunge. As you approach a 90-degree bend in the knee, the glutes will start to contract and be used in the exercise. If you do not go down far enough, the exercise will stay in the quads or thighs, and you will not get the benefit of working your butt.

5. Add some imbalance.

Once you've mastered basic lunges or squats, challenge yourself by placing your front foot (for a lunge) or both feet (for a squat) on an unstable surface such as a pillow to add a little instability. This advanced move will call on other muscle fibers to fire and increase muscle toning while burning a few extra calories as well.

Shrimp Scampi

A friend of mine shared this dish with me. Yum!

Shrimp Scampi

Dietitian's tip: Traditionally, "scampi" refers to large shrimp that have been covered in garlic oil or butter and broiled. Here the shrimp are sauteed in a small amount of olive oil and tossed together with shallots, lemon juice and brandy or sherry. Served over pasta, this lighter version cuts out 325 calories and 28 grams of fat per serving.

SERVES 6

Ingredients

8 ounces uncooked spaghetti

1 tablespoon olive oil

2 pounds large shrimp (prawns), peeled and deveined

1 tablespoon minced garlic

1/4 cup chopped shallots or green onions

2 tablespoons lemon juice

2 tablespoons brandy or sherry, optional

1/4 cup chopped parsley

1/4 teaspoon salt

Ground black pepper, to taste

4 tablespoons trans-free margarine

Directions: Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly. While the pasta is cooking, heat the olive oil over medium heat in a large saucepan. Add the shrimp and cook for about 3 minutes. Turn the shrimp and cook until pink and opaque throughout, about 2 minutes longer. Transfer to a bowl and keep warm. Add the garlic and shallots to the saucepan and cook until fragrant, about 10 seconds. Add the lemon juice, brandy or sherry if desired, parsley, salt and pepper. Remove the saucepan from the heat and add the margarine and cooked shrimp. Toss to coat with the sauce. Divide the pasta among warmed individual bowls. Top each serving with shrimp sauce and serve immediately.

Nutritional Analysis (per serving) Calories 335 Cholesterol 233 mg Protein 36 g Sodium 405 mg Carbohydrate 30 g Fiber 2 g Total fat 8 g Potassium 401 mg Saturated fat 1 g Calcium 101 mg Monounsaturated fat 4 g

How much extra weight do you carry?

Over the course of the last few weeks, I've had some back pain. I took a look back at when it initially began to find the cause of this problem. A lot of it I know was stress induced. I also began a new work out program that may have aggravated what was already there. But I found out that the extra weight that I am carrying could be the cause too. Each day, I take two bags to work with me. My purse and then my work bag. I need my purse but I don't need all of the junk that's in it. While going through it, I found that I had duplicates of a lot of the items in there or what I even had at work. For example, lipsticks that were the same color, tons of pens, 3 mini notebooks, a box (yes, a whole box) of business cards and lots and lots of pennies. These were things that I didn't necessarily need in multiple quantities. So, I removed the duplicates, found a business card holder for my cards and put all of my pennies in my change jar. As far as my work bag goes, I still need it but I too, removed things that I have in the office or could find online. It's really helped me a lot removing the excess. Take a look at what you carry each day and see if you can find a way to remove the extra weight that you carry. Your body will thank you!

Muscle vs. Fat

Here is a picture of one pound of fat and one pound of muscle. Which do you think weighs more?

Answer: THEY WEIGH THE SAME!

Muscles takes up less SPACE than fat! One pound of fat burns 1-3 calories per day whereas one pound of muscle burns 30-60 calories per day. That's quite a difference! Now tell me, which would you rather have? I'm working towards muscle.

source: Beachbody Message Boards - Ro's Newbie Forum