Tool to avoid winter weight gain

 

Already feeling the winter flub creep up on you? Aka - the extra poundage from weekend after weekend of football tailgating and all day beer drinking. Fall comfort food. Seasonal drinks. Trader Joe's pumpkin bread. Most are. But most just pull out the oversized sweater to hide behind and carry on.

If you're determined that this won't be you this fall/winter but have no idea where to start to target your trouble areas, I encourage you to check out this resourceful, interactive website that allows you to select the body part you wish to work on and provides you with easy at home exercises you can do to keep those unnecessary pounds at bay.

To use the Exercise Finder, click HERE.

Why didn't I think of that?

How genius and functional is this water bottle? It's almost as cool as my iPhone card carrying phone case with an added bonus of carrying a key. It's products like this that make me shake my head and wonder - why the heck didn't I think of this? I'm smarter than that.

Perfect for the gym, long bike rides or to carry with you all day as you try to get in your 64 oz of water. Which I can't seem to master for the life of me. Tomorrow I keep saying. But for today, I sit surrounded by wine glasses and Diet Coke. Sigh.

To purchase, click HERE.

Burn Baby Burn: Slash 101 Calories in 10 Minutes

I find Oct, Nov, and Dec some of the most discouraging months of the year. Sure they are packed with memorable, fun-filled holiday festivities but with those festivities come an excess of mindless eating and drinking. And a season of busy schedules and not enough hours in the day. Gym? What gym.

For me it starts at Halloween. I have a sweet tooth so trying to keep my damn hand out of the candy bowl is near impossible. Insert: Gain 2 lbs. Then Thanksgiving. Dave's favorite holiday. Which translates to a menu that consisted of: mashed potatoes, sweet potatoes, stuffing, green bean casserole, rolls, turkey, and cranberry.

For two.

Followed by round 2 at a friend's house. Insert: Too many pounds to willingly admit. Think heavy knee bends after shimmying into my jeans.

And now the Christmas holiday is before my gut. I mean eyes. A few pounds heavier than my skin feels comfortable in and busier than ever.

Did you know that new research shows that a 165-pound women has to pare off 480 calories a day to lose 5 pounds in a month? Heavier (195 pounds)? Cut 515 calories a day. Lighter (135 pounds)? Trim 435. Crap. That seems impossible during the most wonderful time of the year, right?

Wrong.

No matter how busy we are, we all have at least 10 minutes. And in 10 minutes you can burn 101 calories with this at home, fat burning circuit. Do this daily, along with slash a few calories from your food intake, and you won't have to worry if that little black dress is still going to fit come party time -

1 minute of weight lifting: 7 calories (if you don't have free weights at home, use some cans of soup)
3 minutes of jump rope (no rope? Jump in place): 36 calories
3 minutes of jumping jacks: 29 calories
3 minutes of jogging in place: 29 calories

And if you're super motivated, add in 20 push-ups to bring some sexy back to those biceps.

Wondering how to slash calories from your everyday eating habits? It's easy. Here are a few examples to subtract (about) 100 calories:

Eliminate 2.5 slices of bacon from breakfast
Eat 1/2 cup less of brown rice from a stir-fry dinner
Don't add that extra 1 Tbsp. butter to that baked potato
Use 1 Tbsp. less of peanut butter on your sandwich
Don't eat those 5 extra Hershey kisses

And remember, nothing tastes as good as skinny feels! :)

Summer Sipping: Drinks that won't kill your waistline

With summer officially underway, there are many more opportunities - lounging poolside, backyard bbq's, beach vacays - that can sobotage your diet. If you've been reading this blog long enough, you should all know by now that I'm a huge advocate for not drinking your calories. But - and a heavy but - I am all about enjoying a few cocktails.

While I'm not a big beer drinker as I don't like the stomach bloat that comes after and red wine on a hot day does not sound appealing, I stick to a "skinny" cocktail. Knowing that traditional umbrella drinks can contain 400-1,000 calories per drink, I've found other ready to pour, yummy, summery picks besides the boring 'ol vodka soda that will get your swigging alittle smarter on a hot day:

Skinnygirl - Pina Colada ($15)
Coconut cream usually takes this rum treat into waist-widening territory. But testers of this coconut and pineapple juice concotion didn't seem to miss it. So put on grass skirt and shake the night away as you sip this low cal alternative. 89 calories for 4 oz.

Jose Cuervo - Authenic Wild Berry Light Margarita ($15)
No salt rim required for this fruity with a kick margi. Each serving combines a shot of tequila with the flavors of strawberries, blackberries, and with the tartness of lime. Yum! 95 calories for 4 oz.

VNC Cocktails - Vodka Mojito ($12)
Put down your muddler! Traditionally made with rum, this mojito mix is a concotion of vodka, real lime juice, and fresh mint. This preservative-free libation is a "ringer for the real thing," according to a satisfied tester - with none of the usual taxing handiwork. Hallelujah!! 111 calories for 3.4 oz.

Eppa - SupraFruta Red Sangria ($12)
If you can't give up your red wine, this is a refreshing life from a melange of organic pomegranate, blueberry, blood orange, and acai juices. Just chill and serve. 120 calories for 5 oz.

Enjoy and sip smart and safe!!

My latest obsession: GoRecess.com

Talk.About.Brilliant. I'm obsessed. Gorecess.com makes finding a fitness class and scheduling a time to exercise so much easier. Tired of your workout routine? Interested in taking a class such as Barre or Mat Pilates but your gym doesn't offer it? Moved to a new city and are unsure of where to workout?

GoRecess helps you find the best class of the day, where you want, when you want, so you can be your best every day. Maybe you're in the mood for a certain type of workout. Maybe you want convenience and something that fits your hectic schedule. Maybe you want variety and the flexibility to try new places. Or maybe you just need the motivation of a good instructor and others around you to inspire you to push yourself.

From spinning and yoga to pilates and boxing and more, GoRecess will help you find exactly what you're seeking. Say goodbye to boring runs on the treadmill, mindless strides on the elliptical and excuses to skip a workout. Now get off your couch or away from your desk and choose your "recess."

What I love about GoRecess is that it finds all the group classes in my area with just one click. It doesn't get any easier than that. Group classes, if you can get past the intimidating factor (and yes there is always someone worse than you in the class), are an amazing calorie blasting workout. It's an hour of intense working out as opposed to wandering the gym trying to muster up motivation. I love the concept of GoRecess because it allows me to change up my workout so I never get bored.

All you have to do is visit gorecess.com, plug in your address or zip, time of day you’re looking to break a sweat, and the desired activity (Pilates? yoga? strength training?) you’re up for and the radius you are willing to drive (or even better bike or jog!), and the site will give you a detailed list of all the fitness options in your area like you see above. 

Also, most studios will offer their first class for free, so if you’re on a tight budget, you can jump around for a while while you save up some cash and settle on your favorite.

I encourage all of you to take a second and check out GoRecess, it may inspire you to try something you have never done before OR find something you didn't know existed!

Weekend Workout: 5-4-3-2-1

Do something good for yourself this weekend and take 15-45 min of couch time and get your heart pumping.

If you do one thing this week...

SWAP YOUR STANDARD CUP OF COFFEE WITH A GLASS OF HOT LEMON WATER.

It is recommended by nationally known nutritionist Ann Louise Gittleman, author of "Fat Flush for Life" and other books to start your day with a hot glass of water flavored with lemon. The combination can benefit your body in numerous ways, including helping you to lose weight and keep hydrated, improving your digestion and upping your vitamin C intake. You can even spice up this morning drink to boost its benefits.

Types: Gittleman recommends combining the juice of half a lemon with 1 cup hot water. If you don't want to squeeze your own lemons, you can substitute 1 tablespoon lemon juice. Make sure to use 100-percent organic lemon juice. You can spice up this drink and further rev your metabolism by adding a pinch of ground cinnamon and a pinch of ground ginger, Gittleman says. Lemons will keep for up to 10 days at room temperature, so you can shop for them weekly. You also can store fresh lemon juice in an ice cube tray without losing any of its potency.

Function: Drinking lemon water first thing in the morning stimulates your digestive system, according to Louise Atkinson's "Daily Mail" article, "Lose Weight for Christmas with the Lemon Juice Diet." This improves your body's ability to absorb nutrients. Poor absorption of nutrients can cause you to feel hungry, even when you are not.

Effects: Lemon water cleanses your palate on the way down. Once in your body, it helps to gently flush your kidneys and your liver of wastes and toxins, says Gittleman. It also can help cleanse your lymphatic system, another body system that eliminates toxins.

Significance: Both lemons and water are on Gittleman's list of fat flush foods. Water helps you stay hydrated. Your body stores more fat when you are dehydrated because your kidneys need help from your liver to function when your body is in this state. This hampers the liver's ability to burn fat. Water also is a natural appetite suppressant. Being dehydrated, in contrast, can cause feelings of hunger. Lemons may help reduce cellulite because they stimulate blood flow to your skin and help your body flush out waste. Lemon also boosts your body's ability to metabolize fat, Gittleman says.

Benefits: Lemon juice provides a high amount of Vitamin C, notes Atkinson. One lemon gives 30.7 mg vitamin C, according to the U.S. Department of Agriculture. The recommended daily amount is 75 mg for women and 90 mg for men. People who consume more vitamin C have more efficient digestive systems than people who don't. Lemon also increases acidity of your digestive system, which helps you better absorb calcium. Calcium absorption helps you lose weight, says Atkinson, because calcium is stored in fat cells. The more calcium in your fat cells, the easier it is to stimulate their burn. Vitamin C also boosts your immune system, helps prevent coronary heart disease, and lowers your risk for stroke, cataracts and gout. This antioxidant vitamin also may help lower cancer risk when consumed via fresh fruits, according to Oregon State University.

Potential: Adding a tablespoon of lemon juice along with some of the lemon's zest can provide 1,600 oxygen radical absorbency capacity, or ORAC, units to your diet, according to "Women's Health" magazine. An ORAC unit is a measurement developed by the National Institutes of Health to measure a food's antioxidant capacity. The higher the value, the higher the antioxidant benefits, such as fighting cell-damaging free radicals. One antioxidant lemon juice provides is eriocitrin, which may protect against oxidative stress in the liver.

Want to lose some weight? Studies show that water can improve the speed of your weight loss too. Here's how;

Hot water, like the heat of hot tea, causes the body to begin to detoxify. Stored toxins slow the metabolism. When you flood the body with hot water, this causes the muscular action in the stomach, liver and intestine which squeezes and releases toxins. This moves toxins out of the bowel, liver, lymph system, and out of the body. Water is quickly absorbed in extreme temperatures. This helps stabilize blood sugar, which will stop food cravings as well.

Lukewarm water is even good for suppressing the appetite by depressing the activity of the digestive system. Hunger pains diminish and you tend not to overeat. 

The key to health with anything is consistency. If you start your day with a glass of hot lemon water and drink a glass of lukewarm water 15 minutes before meals and snacks, you'll be on your way to losing 31 pounds this year if you stick with it. Statistics show that you will consume 104 calories less daily as a result of drinking water which over the course of a year, averages to about 31 unnecessary pounds.

Water facts:

- 75% of Americans are chronically dehydrated.
- 37% of Americans mistake the thirst sensation, which is weak for the hunger sensation triggering them to begin eating instead of drinking,
- Mild dehydration can slow the metabolism by 3%.
- Drinking just one glass of water can shut down the "midnight munchies."
- Lack of water is the number one trigger for daytime fatigue.
- 8 to 10 glasses of water can ease back and joint pain in 80% of sufferers.
- When you dropped just 2% in the body's necessary hydration you will likely experience fuzzy, short-term memory and have difficulty with basic math, focusing on printed work and computer media.
- Just by drinking five glasses of water daily you decrease the risk of colon cancer by 45%, reduce the risk of breast cancer by 79% and 50% less likely to develop bladder cancer.

I can't keep this a secret...

I can't even begin to explain how flippin' excited I am about this post. My intention of Hailey's Helpful Hints is to bring you daily tips, tricks and product picks that are useful (and helpful) in your everyday. This post is the epitome of that. Hands down, one of the best products I've come across in a long time.

A very long time.

Why? Because EVERYONE wants to look their best! If you want to tighten up your mid-section (or anything from your chin down)...You're tired of looking at that post-baby bulge, beer gut or last year's Christmas dinner...You want to get your sexy back - not that you lost it, just sayin...You want to get healthy, naturally...keep reading.

If you personally know me or have been following my blog for some time you know I am a health & fitness guru. I've been an athlete my entire life. I'm all about calories in - calories out. That you need to get your butt to the gym. Or outside. Just get moving. I was adamant that there was nothing besides eating right and exercising that could get you results.

UNTIL...I came across the line of 'It Works products.' I'm not going to lie - I was the BIGGEST skeptic. I saw a friend who was raving on Facebook about losing 6.5 inches in her mid-section and I thought, "No way. This is a bunch of crap."

But I was curious. So I bought a box of wraps (4 for $59) with the hopes that I too could be wrapped skinny. I know, I know you're thinking, "But you're already so thin." I might be thin but that doesn't mean I'm not full of unhealthy toxins.

So I wrapped. And 45 minutes later, I had lost 1.5" (total of three measurements around my mid-section). First reaction - Yeah, probably not for me. But I knew I had to give it the full 72 hours to work it's magic so I start guzzlin' the water per the directions.

I measured every morning. Another inch. Then another two. By the end of 72 hours, I was down five inches and significantly leaner and toned.

I was perplexed. I couldn't wrap (no pun intended) my head around how this wrap really worked. So I did some research. Here's what I found...

What is The Ultimate Body Applicator?

The Ultimate Applicator is a body applicator (wrap) treatment which was designed to work alongside your body's natural processes to deliver maximum tightening, toning, & firming results when applied to the desired body part(s) - arms, abdomen, buttocks, thighs, back and/or neck. The applicator is a woven cloth that comes pre-treated with a potent all-natural serum which penetrates your skin & breaks down harmful toxins, shrinks fat cells, reduces inflammation, increases circulation, minimizes cellulite & has the power to diminish stretch marks.

My initial thoughts - ok so it's water loss. WRONG.

This body wrap treatment differs greatly from others on the market today, because the inch loss during application is NOT water loss. In fact, during your treatment you are encouraged to drink water, as it better helps the processes of lipolysis (breakdown of fat) and detoxification.

Ok ok so it's starting to make sense. But I was still thinking, HOW THE HECK DOES IT WORK???

The inch loss which is obtained over the course of 72 hours and weeks is introduced at the cellular level through detoxification, micro-circulation, and lipolysis. It's almost too scientific to understand. Essentially this wrap is no different than a trans-dermal "patch" that allow healing agents to get into our bodies without being diluted or neutralized by our digestive system such as a patch to sea sickness, to help one quit smoking, to give pain relief to a headache, to help regulate hormones, etc.

Ah-ha. Although it still seems too good to be true, it's no different than trying to understand how aloe vera relieves pain on a burn; how quickly ginger can settle your stomach; how effectively bran can help your regularity; how jolted you can get from espresso coffee. The fact is that our bodies are regulated by bio-chemical stimulation, and plants are just filled with ingredients that can cause dramatic reactions. It should be no surprise that the right blend of natural plant extracts can trigger such amazing results.

With all that said, I'm a HUGE fan!! I personally just wrapped two girlfriends in the last week and one lost 7" over the 72 hours and one lost 5" within the FIRST 45 minutes!! I'm not lying. The tape measure doesn't lie. Trust me - this WORKS. With all the toxic pollutants in our air and the additives in our processed foods, detoxification is key to keeping our bodies healthy and functioning properly. Does this take the place of eating healthy and working out? Never. It works with.

I encourage you - get a wrap on your body and you won't need the explanation anymore! It's natural, its effective, affordable, and its a product that is causing LOTS of commotion! Never heard of this product? The company, It Works Global, does not pay to have their products endorsed my celebrities. It's all word of mouth but they did just wrap Dr. Oz's personal trainer last week. It was in the Emmy and Oscar celebrity gift packs. Kim Cattrall from Sex & the City and Seth Green (yes this works for men too!) are using it. The buzz is out.

Wondering how to get your hands on these? To order a box of 4 for $59, you can order through http://www.haileyshelpfulwraps.itworks.net/. Think about it - that's less than $15 for one. Do one per week and you're only spending $59 for the entire month. AND you can do it in the privacy of your own home. No more expensive spa prices and stressing about paying a babysitter or finding time.

If you want to try just one, message me @ haileyitworksdawson@gmail.com and I can mail one out to you for $25 plus $3.95 shipping/handling.

My personal favorite - the SKINNY PACK. The defining gel is AH-MAZING!!!!

I truly believe that if you do what you've always done, you'll get what you've always gotten. If you want a change in your body, you've come to the right spot. Summer is coming sooner than you think. It's time to get wrapped skinny!

Want a total body makeover? Want to lose weight and feel great? Want to get the most out of your workouts? Want to lose weight faster? (Ummm who doesn't!?!) We need to talk. We have an extensive list of fabulous products (Protein Shakes that aren't the GNC crap, Greens to keep you detoxing daily, etc) that will help you achieve your goals. Check them out here!

Get fit: Fat burn or cardio setting??

I get asked all the time - If the "fat burn" and "cardio" setting on exercise machines both torch calories, which one is better?

My theory is as long as you are moving you are burning calories. But the harder you work, the higher the number of calories burned will be.

To explain it in real easy terms; the preset cardio programs on most stationary bikes, treadmills, and ellipticals shed calories by working with intervals - sandwiching challenging periods of training between easier ones. Fat burn sessions, on the other hand, typically keep you moving at a consistent pace and exertion level but for a longer period of time. That can be helpful if you're just starting an exercising routine or trying to improve endurance.

To get the biggest bang for your buck, I personally believe the CARDIO option is the best bet. The highs and lows of the intervals will get your heart rate up and keeps it there - even during the short stints. The bursts of speed and intensity strengthen your ticker and rev up your metabolism to torch the most calories.

And if you really want optimal calorie burn - adjust the incline or resistance. Challenge yourself. And don't forget to warm up and cool down after each workout. Drink plenty of water and replenish your body with healthy food choices. Just because you worked out, doesn't give you free rein to hit up the McDonald's drive-thru on the way home.

MOTIVATING MONDAY: Small changes, big rewards

Can't lose those last 5 pounds? Can't fit into your shorts from last summer? Can't kick the sweet tooth? Can't. Can't. Can't. Enough. You CAN. It's a choice. A conscious choice. YOU choose what goes in YOUR mouth. YOU choose to drive your car through the drive-thru. YOU choose to order the burger over the fish.

From this point on - there are no more can'ts. You CAN get in those shorts, I promise. And you can do it with baby steps. No crazy diet. No juice cleanse. No starving yourself. Below are some easy tips on how to make small changes in your diet that can result in significant weight loss without having to even break a sweat. Read on...

1. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade one hour of TV for a casual walk. Together, that’s 527 calories burned.

2. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.

3. Limit dinner guests. Eating with seven or more other guests can make you eat 96% more food, says Brian Wansink, Ph.D., author of Mindless Eating. That’s like doubling your dinner! Dine with fewer guests to save 500 or more calories.

4. Limit salad toppings and always ask for it ON THE SIDE. A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms) and using half the dressing.

5. Don’t clean your plate. Leave 25% (or 4 bites) of your food on the plate at every meal, says weight-loss expert James O. Hill, Ph.D., author of The Step Diet. If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.

6. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20-25% less and save up to 500 calories. You won’t feel any less full, either, researchers say.

7. Serve and sit. Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds. Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too.

8. Make a swap. Use 1 cup plain fat-free yogurt instead of 1 cup heavy cream in a favorite baking recipe. Save 684 calories. Swap out butter for applesauce and save even more!

9. Make yours a mini. Check out menus for small versions of great desserts, so you can dodge calories and end your meal on a sweet note. P.F. Chang’s Great Wall of Chocolate is 1,440 calories. The Mini Great Wall? A chocolatey yet svelte 150 calories. You’ll save 1,290 calories.

10. Ditch that buttered movie popcorn. Yes, the large popcorn at the concession stand weighs in at a whopping 1,005 calories. Smuggle in your own (microwave-popped, 94% fat-free, of course) and save more than 700 calories.

11. Count your chips (and crackers) and put them on an individual plate/bowl. No, you can’t eat your snacks from a large bag or box because it’s waaaay too tempting to eat until the bag is empty. A chip-bender to the bottom of a 9-ounce bag is 1,260 calories sans the dip. So stick to one serving, about 15 chips—that’s 140 calories or pick up some 100-calorie snack packs and save 1,120 calories.

12. Step away from the nuts, especially if they’re in a big bowl. The bigger the serving bowl, the more you’ll eat, Cornell University researchers say. Nuts have heart-healthy fats, but they’re also high in calories: One handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; three handfuls have 525. Cut out nuts altogether and save more than 500 calories. Can’t resist ’em? Eat pistachios: Two handfuls are just 159 calories, and the shelling will slow down your munching.

13. Skip the whip or at least size it down. Dessert-like coffee creations can contain as many as 670 calories, with large sizes and options like whipped cream, whole milk and syrups. Craving whipped cream? Try it on a shot of espresso for a total of just 30 calories. You save 640 calories!

14. Kick the soda habit. A 12-ounce soft drink has about 150 to 180 calories. If you down two or three a day, you’re getting lots of extra calories. Quench your thirst with water and save as many as 540 calories.

15. Drink sugar-free. A 20-ounce tea with added fruit juices can have 400+ calories. And Southern-style sweet tea isn’t much better than soda: a 16-ounce bottle of syrupy sweet tea has 180 calories; three of those are 540 calories. Choose sugar-free sips and save more than 400 calories.

16. Skinny up cocktails. Syrups, sour mix, sugary fruit juices and creamy additions turn drinks into desserts: an indulgent Mudslide can have more than 800 calories. Order drinks mixed with club soda, tonic water, cranberry juice or a squeeze of citrus; or try distilled liquors on the rocks. You’ll save up to 800 calories.

17. Eat less pasta (or anything WHITE for that matter). One cup of pasta is just 220 calories. But typical dinner portions at restaurants can be as much as 480% larger than that 1 cup, according to New York University research. That’s 1,056 calories. Even if you eat 2 whole cups of noodles, you’ll still save 616 calories.

This or That???

I'm obsssssessed. And you will be too once you get your hands (or boobs) on this bra! I've never been one to spend big money on workout clothes. Especially when I don’t think it really makes a difference whether you have the expensive stuff or the affordable stuff. Honestly the girls at the gym all done up aren't there to work-out, they're there to look good. Ummm leave please.

Wait. Time-out. Is it bad that I just said boobs????? I guess breasts are politically correct but that just sounds too formal. Anyway, moving on.

So you could spend $42 on this Lululemon Flow Y Bra IV...

Or you can spend $16.99 at Target on essentially the same thing - the C9 by Champion Fashion Seamless Cami.

I'll take the C9 in every color!! Everything about the C9 by Champion Fashion Cami is perfect. Why they call it a cami is beyond me. It's a bra. It's extremely versatile and the stretchy Nylon/Spandex material is uber comfortable. It even has adjustable straps so you can get the perfect fit. Most all other sports bras are too bulky and don't breathe well. This is just the opposite. It's surprisingly supportive and has a moisture wicking, dry duo material that doesn't make you feel like sweat is puddling up in between your boobs. Breasts. Whatever. The seamless, stretchy fabric is even comfortable enough to wear all day, everyday if you chose. It also looks A-dorable under a little tank top and yoga pants if you're wanting to rock the "Sporty Spice" look. (Whatever happened to her anyway??)

So now that I've talked this bra up like it's the best thing since sliced bread, you've got to go pick yourself up the C9 by Champion Seamless Fashion Cami ($16.99, Target).

CALORIE CRUNCH: Cardio Fat Blasters

So after yesterday's post, y'all should be off your fad diet kick and ready to devote your soul to getting in shape the healthy way. Right???? That's what I thought. It's time to talk CARDIO. Barf. I'll admit - as much as I like fitness, I. hate. cardio. And I think I speak for most. But we all know that in order to lose one pound of fat, we have to burn 3,500 calories. And because I am anti-food deprivation, cardio is my only saving grace. The best cardio in my mind is one that you will actually do. Consistently. And hopefully kinda enjoy it. For me this means doing interval cardio training. If I don't move from one exercise to another, I seriously want to commit mental suicide. For example, I'll do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh.

Accroding to Shapefit.com, there are two schools of thought when it comes to cardio training. The "slow & steady" group and the "high intensity" group. These two groups breakdown like this:

Slow & Steady Cardio:
Long duration (45min - 1 hour)
Low intensity
Burn fat and not carbs
Preserve joints

High Intensity Cardio:
Short duration (20min - 30min)
High intensity (interval training)
Burn tons of calories & rev up your metabolism throughout the day
Treat cardio like weights - explosive movements (sprinting, etc)

If you are unsure as to which approach will bring you the best results for your body type, they suggest trying both for at least six weeks. Monitor your progress with a journal and take weekly photos to see which one is working those love handles best.

Wondering which cardio exercise burns the most calories? Below are the top 10 cardio exercises which burn the most calories in 30 minutes -

1. Step Aerobics - One of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.

2. Bicycling - Stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

3. Swimming - Like cross-country skiing, swimming is an excellent cardio exercise as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.

4. Racquetball - Side to side sprinting makes racquetball an excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.

5. Rock Climbing - Is not only a cardio exercise, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

6. Cross-Country Skiing - Whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.

7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 lb person can easily burn 300 calories in 30 minutes.

8. Elliptical Trainer - Is an excellent cardio exercise and a great way to build endurance. A 145 lb person can burn about 300 calories in 30 minutes.

9. Rowing - Is both a cardio exercise as well as giving your arms an incredible workout. 145 lb person can burn about 300 calories in 30 minutes.

10. Walking - Brisk walking is a less strenuous form of cardio exercise. Personally one of my favs. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

For the real high intensity cardio people out there who love more of interval training, below are the top three cardio exercise which will provide amazing results -

1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running/jogging can bring amazing results

3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor. Another fav of mine.
Young or old, you can do any of these!! Just know your limits and start feeling the burn. Your heart will thank you later! And if you're interested to read more of Hailey's helpful hints on being fit for life, check out my previous post - Getting Back to Basics.

FIT FOR LIFE - Getting Back to Basics

Forget the expensive gym memberships. Or all the expensive equipment that eventually gets pushed out into the garage to collect dust. You can lose weight without spending a lot of money. Like I said in the "Beat the Bulge" post, the key to losing weight is CALORIES IN, CALORIES OUT. Meaning if you want to lose, or even maintain, you're gonna have to get moving.

People ask me all the time how I stay in such good shape. For those of you that know me, I'm not super skinny, I'm muscular. Another love/hate in my life. I can thank genetics partly for my lean, muscular build. But it's not all genetics - I do have to work for it. Eating healthy is one thing but breaking a sweat is another. The secrets to my success - sticking to the basics. We have far too many 'tools' on the market that claim to bring you amazing results. Susan Summer's Thigh Master. The Bender Ball. The Ab Rocket. Tony Little's Gazelle. The Push Up Pro. The Butt Blaster. NEWS FLASH - THEY ARE ALL CRAP!! You can be just as effective staying fit without all the extras.

Below is a list of Hailey's Must Do's to stay physically fit:

1) Do join a gym. Not an expensive one. All it needs is basic equipment. Nothing fancy. We are members of Ballys. Talk about ghetto. It has all the necessities without going overboard with all the fluff that you pay extra for and never use. I think we pay $24/month for a family membership and we don't pay anything extra for childcare. A clean and safe Kid's Club is a must. Most all gyms offer classes like Spinning, Boot Camp, etc. that make going to the gym more enjoyable if you need structure. Pick up a schedule, tape it to the inside of your cupboard and make them a priority. I even write them in my calendar so I have to plan around them. Maybe you already have a gym membership but like most, you find it intimidating. You see a big open room with confusing machinery, aggressive salespeople, hardcore exercisers, and beautiful people. Keep in mind - like anything, you do it once and it will be as easy as tying your shoes. And all those beautiful, fit people had to start somewhere. They too were once in your shoes. But this isn't about them, it's about you. Soon enough, you will be right there with them. I suggest blocking out an hour in your day 3 days per week to do 30 minutes of cardio (elliptical, treadmill, bicycle, stair climber) followed by 30 minutes of weight training. Cardio will zap the calories quickly but lifting weights will keep you burning calories throughout the day.

2) Start walking. There's no need to go gungho on a crazy, unsustainable cardio kick. I LOVE speed walking. Occasionally I'll add in a run/walk interval (walk for 2 min, run for 1 min) but for the most part I'm a walker. Everyone always assumes that I am a runner which goes to show that speed walking can be just as beneficial. I hate the treadmill though. I will walk 500 laps around a track or preferably miles outside before I will willingly jump on a treadmill. Even if you only have 20 minutes, lace up your shoes, turn on the tunes and get walking. Forget the track, just go a few times around the neighborhood or even walk to do an errand. Little bursts of exercise are just as beneficial as grinding it out for an hour. It helps if you can find a walking partner and set a time to meet. This will hold you more accountable to actually do it. A good rule of thumb is if you are walking 10,000 steps/day, you will maintain your weight. Now add eating healty to that, and you're bound to see pounds shed off. Again, little changes can go a long way. I encourage you to always take the stairs, park further away and aim to walk at least 3 times per week. 3) Stick to basic exercises. These can be done at the gym but the beauty is that they can all be done in the privacy of your home. I believe less is more. If you do these simple exercise really well, you'll see amazing physical change in your body. A few of my favorite "basics" are - lunges, squats, dumbbell curls, lateral shoulder raises, butt lifts, push-ups, dips, crunches, planks, leg raises, calf raises, and jumping rope. Do 3 sets of 15 each during tv commercials, right after waking up or before bed. The only equipment you need for any of these are a set of small dumbbells. But a can of soup could work too! :)

4) Try Plyometics. MY FAVORITE. These are still basic exercises with a challenging twist - JUMPING. I got hooked on Plyometics when I was a volleyball player some 14 years ago. Call me crazy but I still jump around our house. Dave will come into our bedroom wondering what the banging noise is only to find me jumping to touch the ceiling. It immediately gets my heart pumping and works my body is ways that the gym can't. Some of my favorite plyometic exercises are: alternating jumping lunges, jumping squats, skiier's hop, box jumping, zigzap hops, tuck jumps, lateral side jumps. If you are curious as to what the heck I am talking about - check out this link. There are animated exercises to get you started.

http://www.sport-fitness-advisor.com/plyometricexercises.html

You may be thinking - what about Pilates, Yoga, Zumba, P90X, Kickboxing, etc? I have tried them all for fun but have never done them long enough to see results. I do know several women that swear by their results but my concern is that these classes are usually expensive and when the budget gets tight, these are usually the first things to get cut. Plus class times won't always work with your schedule therefore you aren't as apt to go on a regular basis. In the end, it all boils down to what's going to work for you??? Carve out some YOU time in your day and find something that's enjoyable and sustainable for your lifestyle.

If you have any questions or would like help developing a workout plan for your specific needs, please don't hesitate to email me @ haileyshelpfulhints@yahoo.com

Beat the bulge

Piggybacking on yesterday's "Fight the Fad" post, I thought I would share how I personally beat the bulge while fighting the fads. Fad diets that is. Bear with me, this is a long one but so worth the read...

One of my favorite sayings is "nothing tastes as good as skinny feels." Think about it. It’s true. When you are thin, you feel amazing. You can be more active. You don’t get tired as easily. You have more confidence. You love to shop more. You want to be more social. But how we go about getting thin is what matters most.
I’ll confess – My closet is filled with size 24 jeans that I frankly couldn't get my left butt cheek into these days. Yes, I’m pregnant now but they hung unworn for quite some time beforehand. I would shimmy into them and spend far too long doing lunges around my house to loosen them up. All that work and I still couldn't breathe. We've all been there. But sadly I beat myself up mentally over the fact that they didn't fit. I felt like I was failing myself. I felt like that stupid size zero defined who I was. I'm not gonna lie - I was tempted to fall victim to some sort of quick fix to get me back into them. How easy that would have been? A Slim Fast shake for breakfast and lunch then a sensible dinner. Piece of cake. But I didn't. I just kept them in my closet as motivation. According to “The Slaves to Fashion” article in Glamour magazine, I’m not alone either. The average woman has 12 items of clothing- worth more than $450 - languishing in her closet unworn because they're either too big or too small. 52% of the ladies polled between the ages of 18-65 said they have intentionally bought clothes that were too small in the hope they will fit into them one day. You better believe that I have high hopes for this body after baby #2. Maybe I won't be a 24 ever again but at least those jeans will be a reminder of all the hard work and determination that I put in back in the day. Key word – HARD WORK. Not fad dieting. My hard work has never failed me.

Unfortunately, there's no denying that I'm not getting any younger. I have to work double as hard to see the same results. And it's draining. All you older ladies (30+) know what I’m talking about. My metabolism, against my will, is slowing down. I’m a mother without a nanny, housekeeper, or personal assistant so I don't have 5 hours to devote to working out like I wish I could. I don't have a personal trainer. I don't have a cook to prepare any special meals. So with all these things against me, how do I beat the bulge? Simply put - the best diet is no diet at all. You should eat to live, not live to eat and make exercise a priority. In theory, it's super simple. But in reality, it's not. Aside from the physical aspect of shedding pounds, you need to train yourself mentality to make it a lifestyle. Below are some daily reminders that work for me:

1) Maintaining your weight is a numbers game. Calories in - calories out. Theoretically, about 3,500 calories equals one pound of body weight. This means that you'd have to take in 3,500 fewer calories than you usually do, over a period of time, to lose one pound. By cutting or burning 500 calories a day (a total of 3,500 per week), and otherwise eating a balanced diet, you may find you lose approximately a pound a week. This rate of weight loss is considered reasonable and healthy.

2) You need to COMMIT to making fundamental changes to your overall lifestyle — including how you eat and HOW YOU EXERCISE. Making these changes requires a longer-term vision of your health and fitness goals — something that requires commitment beyond “going on a diet” to get ready for your island vacation. Fad diets are notorious for eliminating exercise as part of the weight-loss plan. Reality check - you need to get your metabolism rev'ing to burn calories. You must carve out some time in your day (even if it’s 30 min) and make it a PRIORITY to get your butt moving. You don't need a fancy gym. You don't need all the classes. Stick with the basics. If you know there just isn't any way you're gonna fit in a workout, park further from the store so you have to walk longer. Take the stairs instead of the escalator. Do sit-ups and push-ups during the commercial breaks. Put it on your list and make it happen.

3) Be strict on how you order in a restaurant. Restaurant portions have become so large that they are generally 2-3 times larger than servings recommended by the American Dietetic Association. Excess has sadly become the norm in America. It's no wonder the U.S. has become the fattest country in the world. Ask for condiments on the side. Do not become part of the "Clean Plate Club." Spot the fat traps - "fried," "battered," "cheesy." Ask for grilled and light oil. Resist the temptation of the chips. If you want some bread, ask for Balsamic Vinegar instead of lathering on the butter.

4) Remember…"A moment on the lips, a lifetime on the hips.” In a study in the American Journal of Public Health, researchers found that cookies are 700% bigger than USDA standards. Our perception is so distorted. Practice good portion control. This doesn't mean you have to restrict yourself entirely of it. Just eat in moderation. Don't plop on the couch with the bag of whatever; put it in a bowl. Eat on a salad plate if you don't have good will power. Limit yourself to one helping. AND DON’T THINK THAT JUST BECAUSE YOU WORKED OUT, YOU CAN EAT WHATEVER YOU WANT. You can’t justify your bag of M&M’s because you worked out. Remember it’s a numbers game. If you only burned 150 calories on the treadmill but then followed it up with a 250 calorie bag of candy, you might as well not even worked out.

5) Live with the mindset, “Out of sight out of mind.” Clean out the kitchen pantry and eliminate all junk food. Toss out high-calorie, high-fat foods that will tempt you to overeat - chips, cookies, crackers, ice cream, candy bars, etc. And then just DON'T buy it. Simple. If you have kids, make a "Kid's Cupboard" that in your mind, doesn't exist.

6) Do not drink your calories. This will save you hundreds of calories. Water is always best but the flavored waters have zero calories as do unsweetened teas. Remember fruit juices, regular sodas, beer, cocktails and wine can add more than 100 extra calories to your meal depending on the quantity and the drink of choice. Did you know a restaurant margarita can pack 750 calories? Ouch.

7) Don't grocery shop hungry, stick to your list & make sure you shop primarily in the perimeter aisles of your store. If you're hungry and veer from your list, you're more apt to buy what you don't need. The center aisles are filled with processed, sugary foods. The first 5 ingredients make up the food, the rest are additives that add extra sugar and calories. Your body gets all the nutrients, sugars and fats it needs from the daily requirements of fruits and vegetables, lean meats, dairy and whole grains. All of these items are located around the perimeter of most grocery stores.

8) Read food labels. This is a proven tool to lose weight. It's extremely important to look how many servings there are in one little bag of candy. Sure you may see there are 200 calories but then look below. How many servings are there? If there are 4, there are actually 800 calories (200x4) in that measly bag. Just think - you just wasted 800 calories out of your 1,600 calorie limit for the day on sugar. Also take note of the fat and carbohydrate amounts, specifically the sugar/high fructose corn syrup. Sugar is a FAT trap.

9) Plan ahead for what food is to come. This doesn’t mean you have to plan your meals out for the week. For most, this is so unrealistic. Take each day as it comes and make wise choices as you go. If you know you're going to a party that evening with appetizers, cocktails, a steak dinner and yummy delicate desserts, then be conscious about the calories you consume earlier in the day. This doesn't mean it's ok to sip strictly on Diet Coke all day. That will only cause you to overeat later which will consequently cause you to consume more calories than if you ate smaller portions throughout the day. Eat soup for lunch instead of your staple chicken salad sandwich & chips. Munch on an apple instead of taking your 4:00 PM vending machine trip.

10) Get off the scale. Go off how your clothes feel. If you’re including a weight training routine into your overall weight loss program, you will be gaining muscle weight as you lose fat weight. Muscle weighs more than fat so don’t get discouraged. Remember, the more muscle you have, the higher your metabolic rate, and the more fat you burn doing the same old same daily things. Also, many people fail to realize that their weight fluctuates throughout the day due to water and food intake. Therefore, weighing yourself at different times of the day can also inaccurately show weight gain. If you are addicted to the scale, weigh in only ONCE per week. This will eliminate the numbers game and keep you mentally sane.

Ok so there you have it. This may seem like a lot, but it's not hard - just a commitment. Just remember, "if you do what you've always done, you'll get what you've always gotten." You owe it to yourself. Stop giving into the ever failing yo-yo diets and make a change. Eat right, exercise and make small changes to how you live life. Over time it will come natural.

Fight the FAD

For as much of a health nut as I am, I can't believe it's taken me this long to blog about the topic of health & fitness. I definitely will not have any problem giving you my two cents on the topic throughout the life of this blog. Bear with me on this one - I can already tell it could be a long one.

I get asked all the time how I maintain my petite frame. It could be part genetics although my family isn't made of skinny-minnies. I honestly think it's my will power. I've made it a lifestyle. I am a purist when it comes to maintaining your body. This doesn't mean I eat super "clean" and am a Vegan. When I say purist I mean I have very little tolerance for people that actually believe in any quick fix miracle diets. Specifically - FAD DIETS. Low carb, detox diet, HcG diet, cabbage soup diet, juice diet, grapefruit diet, Atkins, South Beach, The Zone, Flat Belly Diet, Master Cleanse. I even put diet pills in this same bucket - carb blockers, fat blockers, metabolic boosters. There are a million gimmicks out there. There is definitely truth to what many of these products are advertising. We as consumers probably do eat too much fat, too many carbs, too many processed foods that slow our metabolism. We lead stressed lives that make our systems unbalanced and turn out bodies into fat storing blobs of low energy but will the latest fad solve your problems? Deep down in my heart I know the answer to this is a big fat NO but I do recognize that rapid results with minimal effort is extremely alluring to people, especially in a society trained to want things NOW. “Effort,” of course, is relative. Obsessing over lists of prohibited foods, denying yourself entire food groups, or subsisting on maple syrup and lemon juice would probably strike a lot of people as anything but “easy and effortless.” Yet every day, thousands of people choose to go on these diets. Are you one of them? Hopefully not for long.

Before I get hot on why y'all should fight the fad, below are some revealing statistics:

The Centers for Disease Control and Prevention (CDC) estimates that at any given time 2/3 (or 66%) of all American adults are on a diet to either lose weight or prevent weight gain. Of those, 29% are men and 44% women. Yet only 5% of these dieters will be successful at keeping the weight that they lost off.

The Federal Trade Commission (FTC) estimates that each day Americans spend an average of $109 million on dieting or diet related products, including tapes, videos, supplements, books, foods, and medications – or over $34 billion a year.

Yet, for all of the money spent on diets and diet products, another set of statistics shows Americans overall aren’t losing weight. According to the U.S. Surgeon General, overweight and obesity has reached epidemic levels, afflicting 6 out of every 10 adults, and is the second leading cause of preventable death, resulting in 300,000 deaths per year.

So if Americans are dieting more, why do we keep getting fatter? With all of the claims that fad diets make around “losing weight and keeping it off” you’d think everyone would look like a fitness model. So what’s going on?

What is a fad diet?

Fad diets promise dramatic results in a short amount of time. They have usually received extensive media attention that has caused a cultural buzz claiming this is the next BEST thing. Sadly their marketing uses far too many too good to be true phrases like “melt off pounds instantly,” “lose fat fast,” “lose weight when you sleep,” “eat all you want and lose weight!” etc. Give me a break. They usually always promote extreme calorie restriction or eliminating entire food groups which if you knew anything about losing weight, you'd know that's counter-productive and unsustainable to healthy long-term weight loss.

But why do the commericals and even our friends swear they work?

Nearly everyone knows a friend that swears their latest diet is working or reads in a magazine that a certain diet is shedding pounds off Britney Spears. And often, you’ll even notice that the person on the diet does appear to have lost weight. The dirty little secret of fad diets is that most of them do cause people to lose weight — and sometimes that weight loss will appear to be dramatic, depending on how extreme the diet actually is. For example, people who switch to low-carb diets like Atkins will often see a dramatic drop in scale weight within a few days, and may even find their clothing a little less snug than before they started the diet. Many people will mistake this drop in scale weight as a reduction in body fat. However, much of this weight loss comes from water. Put the carbs back in, and the water weight returns.

Many fad diets will result in some loss of body fat, since you typically will be reducing calories. However, these diets can also wreck havoc on your metabolism and endocrine system and cause rapid fat gain once you go off the diet. This is the reason that only 5% of people who go on diets will actually keep off the weight or fat they lost.

Sadly just the mention of a diet by someone you know or trust gives it credibility and legitimacy. If you hear more than one person talking about it, that only tends to strengthen that confidence. And because many of these diets do initially produce dramatic (but usually temporary and short-term) results, the fad diet will look like it’s effective. More often than not, if you go back to that person three months later, they’ll already be buzzing about the newest, next-best-diet that they are getting ready to “go on.” I'm sorry to say that this friend is a yo-yo dieter and you should steer clear of her dieting advice.

In a nut shell - Fad diets do not work. Period. You can't sustain them and ultimately in the end, you gain the weight back and then some. That's motivating huh? Save your money on the bars. Stop believing that the increased heart rate from that little pill is good for you. Don't justify that the headache you feel is normal. Stop spending your energy on things that are proven to fail you. Healthy living should be a lifestyle, not a fad. Fad diets that shed pounds in the blink of any eye, limit foods, restrict nutrients and skip meals actually have a negative impact on weight management. To keep your metabolism speeding along, consider having 4 or 5 smaller meals and smart snacks throughout the day. In addition to providing consistent energy and maintaining your metabolism, you may be more likely to resist those "snack attacks" that pack on those unwanted pounds.

Alright enough for today. I could go on for hours. If you want to learn how I beat the bulge without the quick fix gimmicks, check back tomorrow...