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Author: Meredith Mitchell

MOTIVATION!

MOTIVATION!

 

 “Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it”.
– Lou Holtz

We can apply this quote to everything in life but I encourage you to apply this specifically to your workout tonight or tomorrow morning and if exercise didn’t make it into your schedule, you can add it NOW :).  While motivations will vary from person to person, we all want to look better, feel better and live a strong and healthy life.  So, get EXCITED about your workout and get rid of the excuses!  Don’t just go through the motions, push yourself harder than you did the last time.  Add on 5 more min of cardio while increasing the resistance or speed or push yourself to do 3 more reps and add an extra set.  At the end of your workout you should be tired BUT you should feel AMAZING because you made the most of your time and gave that workout everything you HAD!!!

I plan on having a GREAT workout tonight, I hope you do too 🙂

Also, if you have a favorite motivational or inspirational quote please feel free to share it.  Thinking and sharing positive thoughts will benefit us all!!

When Does Food Become Fat?

When Does Food Become Fat?

Click the link below to take the quiz “When does food become fat?”.

http://www.sparkpeople.com/resource/quizzes_start.asp?quizid=60

 

After answering each question, be sure to read the explanation found on the right side of the screen.  I have expanded on two of the explanations given below :).

 

If you consume a late-night meal and then go to bed without exercising, what happens to the food you eat?

~ Your body will metabolize the food the same way as if you ate earlier in the day HOWEVER, because you are not as active in the evening as you are during the day you are far more likely to gain weight when you eat a BIG dinner.  By eating your larger meals earlier in the day means you have the whole day to use those calories.  Do your best to eat smaller meals nearing the end of your day ESPECIALLY if your plan is to hang out on the couch for the remainder.

 

Which type of food can be stored as body fat?

~ Carbs, fat and protein eaten in excess will all be stored as fat HOWEVER, carbs and fats (not all fats, some fats like coconut oil actually promote fat burn) are most likely to be stored as fat.

 

 

Apps and Gadgets to Help Lead a Healthier Lifestyle

Apps and Gadgets to Help Lead a Healthier Lifestyle

 

~ Jawbone UP is a wristband that tracks your movement and sleep patterns.  Currently the ap only works with iPhone 3GS or later, iPod Touch 3Gen or later, iPad.  The cost is $130.00 and can be purchased online or at Best Buy.  Here is a list of things it will track for you:

–          Sleep and nap tracking.  Intelligently tracks hours slept, light vs. deep sleep and waking moments.

–          24/7 activity tracking. Tracks every move, including distance, calories burned, active time, and activity intensity.

–          Food & drink tracking.

–          Mood tracking.  Log your moods and discover connections that affect how you feel.

–          Insight engine.  Discover hidden connections and patterns in your day-to-day activities.

–          Idle alert.  Reminds you to move when you’ve been inactive for too long.

–          Smart alarm. Wake up feeling refreshed—at the right moment in your sleep cycle.

–          10-day battery.  Track every last step (and nap) without running out of juice.

–          Water resistant design.  Able to withstand thousands of showers, and the occasional snowball fight.

–          Day and night form factor.  Designed for comfort. Because the more you wear it, the more you’ll track.

–          Power nap.  UP will wake you up at the optimal time (around 26.5 minutes) after you fall asleep.

–          Simple sync.  Simple and easy connectivity. Just plug it in.

For more info click the link below:

https://jawbone.com/up#design

~ Body Media Fit is an armband with a patented body monitoring calorie counter.  It is connected to my fitness pal (see below), so when you update what you eat in my fitness pal the app and armband will track your food.  The cost is approximately $120 and can be bought online or at Best Buy.  Here is a list of what the armband will track:

–          Steps

–          Calories burned

–          Calories consumed

–          MET’s

–          Sleep duration

–          Will summarize the types of food you ate and will let you know what % came from fat, protein and carbs

For more info click the link below:

http://www.bodymedia.com/explore.html

~ Fitbit One is a clip you can wear on your clothing and comes with a wrist band to wear while you sleep.  The cost is approximately $100 and can be bought online or at Best Buy.  Here is a list of what it will track:

–          Steps taken or stairs climbed

–          Calories burned

–          Sleep patterns

It will sync your stats automatically to your computer or select smartphones.  For more info click the link below:

http://www.fitbit.com/one

Calorie Tracker for your phone, tablet or PC

~ Tap and Track:  http://www.tapandtrack.com/home/index

~ My Net Diary: http://www.mynetdiary.com/

~ My Fitness Pal: http://www.myfitnesspal.com/

~ Calorie Count: http://caloriecount.about.com/

 

Gluten Free 1600 Calorie Menu

Gluten Free 1600 Calorie Menu

Breakfast:
~ 2 Scrambled Eggs
~ 1 Banana, small
~ 1 Slice Gluten-Free Soy Bread
~ 1 Cup Skim Milk

Morning Snack:
~ 1 Ounce Almonds, salted

Lunch:
~ Mediterranean Tuna Antipasto Salad for Two: http://www.eatingwell.com/print/5909


~ 6 Ounces Low Fat Vanilla Yogurt

Afternoon Snack:
~ 1 Slice Gluten-Free Rice Bread
~ 1 Tablespoon Low Fat Cream Cheese

Dinner:
~ 3/4 Cup Steamed Carrots
~ 1 Cup Cooked Soba Noodles
~ Beef Tataki: http://www.eatingwell.com/print/6279


~ Italian Hazelnut Cookies: http://www.eatingwell.com/print/7410

1500 Calorie Menu

1500 Calorie Menu

Cheddar-Apple Melt: http://www.eatingwell.com/print/5480

Loaded Spinach Salad ~ http://www.eatingwell.com/print/5460

Radish Crispbread: http://www.eatingwell.com/print/5494

Ultimate Beef Chili: http://www.eatingwell.com/print/4395

Risotto with Fennel & Peas: http://www.eatingwell.com/print/4165

The EatingWell Diet House Salad: http://www.eatingwell.com/print/5476

Cinnamon Oranges: http://www.eatingwell.com/print/5441

Mango Tart: http://www.eatingwell.com/print/5582