Coach Gator Fitness & Nutrition

Muscle Mass - Gaining Muscle

2010-07-22T23:20:00.002-04:00

WOW - I have done lots of reading today on weight training and the impacts on the muscle groups. I can say I have learned alot, especially about recovery and the effects on muscles. The more you read, the more confusing it can get!

Learned alot about lactic acid and the swelling of muscles while working out - the retention of fluids (water/blood) being pumped to the muscles for recovery and more. Articles say if you've pulled a tough workout and you are still feeling fatigue/soreness, STAY OFF THE SCALE. Well, many people think after an intense workout, JUMP ON THE SCALE. We all tend to think we will weigh less - I know I do! Well, our bodies can store up to 6 pounds of fluid (or more dependent on the person) to aid in muscle recovery. SO, I am staying off the scale again! I am feeling the soreness and fatigue and I want to trust the process.

The publishers also say the muscles will swell and can throw off measurements if you use that as a way of tracking weight loss goals. That is why professionals suggest only doing it once a month vs. daily. The measurements can fluctuate greatly dependent on each person's regimen! Very good info to say the least. My head hurts right now.

Honestly, when I got back from vacation, I had taken a rest week, outside of my walks and daily lunges/squats with NO weights. I cannot fathom how I gained 5 pounds! I did not eat the best, but I just cannot see gaining that much in 6 days. I started eating clean immediately upon our return. SO, some of this is making sense. My body has not had a solid week of rest for awhile now. It may have needed those 6 days to recover from months of heavy lifting and I may have gained some muscle. My measurements have increased in my thighs again, approx 1/2 inch. I am freaking out a bit because I don't know if it is muscle or fat. My hubby reassured me that it would be immensely difficult to gain 1/2 inch of fat in each thigh in such a short timeframe, especially considering my crazy workouts. He's witnessed them and sometimes cannot keep up. Either way, I panicked yesterday and needed some reassurance. I want more muscle, so if it means going up a size in clothing, I will. BUT, I do not want to go up in size and find out later that the jiggle has returned. WOW!

Okay, I am beat tired! TMI for me today!

Have a great night!
Coach Gator :)

Facebook

2010-07-21T23:46:00.001-04:00

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See you there!!
Coach Gator

HELLO!

2010-07-21T23:37:00.004-04:00

WOW - Working to ramp up my coaching biz has been keeping me really busy!!! So much has happened since my last post - don't know where to begin!!

I am currently doing a hybrid of Beachbody's P90X regimen along with my own personal strength training routine. Combined, I am starting to see some positive results!!!!

Care to join me on this journey?? Visit my website for more info!!!!

To Getting Fit,
Gator

GREETINGS!!!

2010-02-22T17:25:00.003-05:00

Well, it has been a few months since I last posted, so HERE I AM!!!!

I have been very active with my workouts, including Team Beachbody's Brazil Butt Lift. It is an awesome workout, especially High and Tight & Bum Bum. I am continuously lifting weights and still running on a regular basis. I am scheduled to run in a marathon this October. My running regimen will start mid-late March. I am very excited about my training regimen and am looking forward to this coming summer. Great things in store for me!!!

Anyway, I will be posting again on a regular basis - recipes, training tips, and other health/fitness-related topics!!!

Coach Gator
www.teambeachbody.com/coachgator
www.myshakeology.com/coachgator

5K Run

2009-11-11T07:47:00.003-05:00

Today, I am taking time to register for my 2nd annual Turkey Trot, scheduled for Thanksgiving morning. The Turkey Trot is a local 5K run. What better way to start Thanksgiving Day - with a nice, peaceful, early morning run!

Resistance Training

2009-11-03T21:55:00.002-05:00

Resistance Training - It can be a love/hate relationship. I have learned that resistance training is a necessary part of my exercise regimen. I push myself to the point of fatiguing the muscles, but leave enough energy to function for the rest of the day. As I see new muscles exposed, I push myself even harder. I have an ultimate 'image' in mind on how I want my muscles to look in the end. But, in my mind, I know there will never be an 'end' persay. This is just a journey to better overall health, both physical and mental - longevity.

Today, my weights began to feel lighter, which is also a great motivator. It means that my resistance training is working for me! I now have to add more weight to fatigue certain muscle groups. I am really excited to be on this journey....

Hugs!
Coach Gator

I'm Back!!

2009-10-28T14:19:00.004-04:00

Wow! It is hard to believe it has been over 4 months since my last post. Life has taken me on a major roller coaster ride. I was totally blind-sided by the ride and am trying to pick up the pieces. One thing that has been a constant is my commitment to my exercise regimen. I have maintained a steady workout regimen, in addition to eating a balanced diet.

I accomplished a major goal in my fitness endeavors - a half-marathon. Back in September, I ran 13.1 miles in approx 2:12. I was so proud of this achievement! Without my commitment to my physical fitness, this run would not have been possible.

It goes to show you that, even with life's road bumps, staying healthy is still possible!!!

Coach Gator

Hello!

2009-06-04T08:03:00.004-04:00

Happy mini-Friday!!! The workouts have been great this past week. I've managed to get weight lifting, and cardio, completed every day! I have been focusing on lifting heavier weights, less reps, to build the muscle. I am amazed at how much of a difference a few pounds added to a dumbbell can make!!! My cardio has been on the lighter side - keeping it under 2 miles each day. Vacation is only 5 weeks away, so I want to give my body a major boost prior to our departure for the beach!

Hugs,
Angie

Talk About Stress!

2009-05-31T10:59:00.002-04:00

We've experienced a few stressful days around here. Trying to do my best to avoid the junk food while dealing with it. I missed my workout Friday, but managed to squeeze in a mile run along with 30 minutes of weight lifting last night. It was by far my best workout, but was as good as I could do under the circumstances. Later today, I plan on getting an awesome workout in!

Have a great Sunday!
Angie

More Lifting

2009-05-27T20:45:00.002-04:00

I felt so ambitious after such a great morning workout! I decided to lift some more tonight. I increased my weights up to 22 lbs for my arm curls. On my squat bar, I increased my weight to 55 lbs. Boy, what a difference those changes made in my squats and shoulder presses!! I really felt it in my abs, too!!!

Tomorrow morning, I plan on lifting again. This time my concentration will be in my lower body only. Friday, I plan on working the upper body, primarily my chest, shoulders, and back.

Hugs to all,
Angie

Today's Workout

2009-05-27T08:02:00.002-04:00

I managed to pull myself out of a deep sleep around 5:00am to workout this morning. I lifted weights and did lots of ab exercises for approx 40 minutes. I may add in a bit more weight lifting and/or cardio later this evening.

What a great way to start my Wednesday morning!!!

Hugs,
Angie

The Swimsuit Has Arrived!

2009-04-13T21:30:00.002-04:00

Greetings!!

I have been so motivated this last week! I never would have thought a swimsuit could do that for me. Originally, my package was not to arrive until approximately April 20th. So, I was in total dismay this morning when I received it!!!! Since my mail arrives early in the morning, I could not try it on until after my business closed for the day. I already had a plan in mind if the swimsuit did not fit. I could simply return it or tuck it away in a drawer for 'someday.' To my surprise, IT FIT!!! It actually fit!!!! And, it is a size small! My hardwork and dedication to fitness and eating clean(er) is starting to pay off. I am so proud of me today. Don't get me wrong, I still have some toning, firming, and shaping to do, but I have already come a long way in the past year.

If you are striving to meet your fitness goals, I would be more than happy to assist you. Please email me or post a comment on my blog.

Hugs!
Gator

Swimsuit Shopping Day!!!

2009-04-11T14:48:00.004-04:00

Just a reminder: 21 days from today, May 2nd, is the official day to go out and try on new swimsuits. Anyone who wants to participate in this Swimsuit Shopping Day is more than welcome. Just 'comment' to this post so we all know who is participating. For me, having this planned shopping day has been added inspiration to reach my fitness goals.

Have a great day!
Gator

Medicine Ball Russian Twist

2009-04-11T14:20:00.004-04:00

I just learned a new exercise to incorporate into my workout regimen. It's the Russian Twist and it targets the obliques.

Start out by lying flat on a stability ball (supine) with your shoulders and upper back fully supported. Place your feet hip-width apart and lift your hips in line with your knees and shoulders. Hold a medicine ball or a light weight with arms straight over your mid-chest.

Twist your shoulders and upper torso to one side, keeping your arms straight and your eyes focused on the medicine ball. Allow the exercise ball to roll underneath you and your hips to tilt slightly as you twist. When your arms come parallel to the floor, slowly roll back to the starting position. Continue, alternating sides.

My plan is to incorporate this exercise into my workout by doing 3 sets of 12-15 reps to each side.

~Originally published in Oxygen Magazine Volume 12, Issue 6~

Enjoy!
Gator

I Love my Stability Ball!

2009-04-09T07:18:00.003-04:00

After doing my ab exercises with a stability ball, I don't want to do them any other way! I used to do most of my ab-work on either a flat surface (floor) or on an incline bench. Since I purchased my stability ball a few weeks ago, I've really felt some changes in my abs. It is hard for me to work my lower abs and I can feel them engaging when I use the stability ball. The one I purchased is 65cm in size. It is the perfect fit for me. If you are out shopping for a stability ball, make sure you check the size before you purchase one. It can make a difference in your workout, especially if you are shorter or taller in stature.

Over the next few days, I will share a few of the other exercises I've been doing in addition to my abdominal routine.

Hugs,
Gator

What Do You Think?

2009-04-07T11:19:00.003-04:00

Here's a photograph of the swimsuit I found online. I just think it is absolutely beautiful! It is delicate with a vintage twist. If you cannot tell by the photograph, the color is peach with a slight ruffle around the edges.

Gator

It's Swimsuit Time!!

2009-04-07T11:09:00.002-04:00

I am SO excited about the progress I'm making with Team BeachBody's Burn It Up workout regimen. Last night, I decided to purchase my first bathing suit of the season. I found it on the internet, but I did not order it right away. I am NOT a person who purchases clothing, let alone a swim suit, online!! I am a very tough critic when it comes to my bathing suits, so I sure hope I like the suit when it arrives. If it does not fit, I will keep it as added motivation for later this summer. I am so excited about it - I actually pulled myself out of bed this morning at 5:00am to workout!! Once I was ready for my day, I jumped on my computer and ordered it!!!!! YAY!!!!!

I will keep you posted on how the swimsuit fits once it arrives. I sure hope it's what I want. I can honestly say, having it will be added motivation to reach all my fitness goals.

Hugs,
Gator

Week 2 - BeachBody's Burn It Up

2009-04-06T08:15:00.002-04:00

I am on my 2nd day of Burn It Up - Week 2. I am really loving my morning workouts. I am already seeing some new changes in my upper legs, abs, and arms. It is a terrific feeling. Even after doing 4 rounds of Burn It Up last spring/summer, I still have not lost my love for the workout.

During this round, I've been doing some added cardio by running on the treadmill/outside. In addition, I've been doing various ab exercises using my stability ball. I cannot wait to see what my end results are on April 25th. The following weekend is when I go shopping for a new bathing suit!!! YAY!

If you are interested in learning more about Burn It Up or other Team BeachBody products, please feel free to email me by clicking on my profile to the right.

Have a great Monday!

Hugs,
Gator

Banana & Pineapple Fruit Smoothie

2009-04-02T21:57:00.003-04:00

I am always trying different fruit smoothie recipes. Today, I decided to add something new to my smoothie to get in additional protein. If you are a Team BeachBody customer, you could try mixing in the P90X Recovery Powder. One scoop will give the smoothie an added citrus taste.

Ingredients (Makes 2 servings):

2 bananas
1c pineapple in natural juices
1/2c skim milk
1 packet Kellogg's protein powder in strawberry/kiwi
1c crushed ice

Directions:

Blend all ingredients, except for the crushed ice, in blender. Add crushed ice and blend again for approx 5 seconds. Pour into 2 cups and enjoy!!!!

Nutritional information:

Calories - 200 for approx 18oz
Protein - 12

Enjoy!
Coach Gator

Cellulite - What Is It?

2009-04-01T21:18:00.003-04:00

What is Cellulite?

Cellulite is the expression used to describe pockets of fat which are trapped and cause dimpling in the skin. This dimpling is irregular and patchy and has been identified with orange peel.
90% of post-adolescent women go on to develop cellulite at some time during their life although it is very hardly ever seen in men. The thighs, buttocks and the abdomen are the most common areas for a woman to develop cellulite. Although it is often mistaken for obesity, cellulite is not actually obesity related because it can also take place in thin lean women. Underneath the dermis and epidermis are three specific layers of fat. Cellulite tends to develop in the subcutaneous fat layers. This layer of fat is unique in its structure compared to the other layers because its fatty parts are structured into specific chambers by strands of linked tissue around it.

Hormones also help out with the storage of fat along with the body's metabolism in the subcutaneous fat layer. Hormonal factors such as estrogen and folliculine also play a role in cellulite formation. Cellulite is for the most part found in women during their hormonal changes such as puberty, pregnancy, and menopause and also whilst taking birth control pills. A woman's hormones are usually responsible for the regulation of their blood flow, fat, connective tissue and lymphatic drainage. The fat cells between the two reserve fat layers situated under the subcutaneous fat layer dissolve into a slack network. A person's genetic makeup predicts their fat storage and metabolism in these layers which are predisposed by diet, exercise and lifestyle. These layers have no responsibility for cellulite forming on a person's body. The subcutaneous fat layer in a woman is organised into large upright chambers allowing fat to be stored. In men, these chambers are organised into small slanting units. These store smaller fat quantities and are not likely to form cellulite.

Cellulite's formation is a result of complex physiological changes that occur in the subcutaneous fat layer. Regular exercise and well balanced diets do not always reverse or prevent its formation, although an unhealthy lifestyle will make the overall appearance worse over time due to poor nutrition, weight gain and lack of sufficient water intake.

With age there is a loss in the thickness and tone of the connective tissue in the superficial fat layer and the dermis. Unfortunately noticeable, flaccid cellulite is the result. There are a wide variety of products on the market today which claim to remedy cellulite. Many do not perform what they claim and as it's not known or clear which do and don't work, it is very easy to become sucked in to buying expensive mistakes.

Many products consist of topical treatments which alone are ineffective in the treatment of cellulite. There are also creams available which contain herbs, antioxidants, minerals and vitamins. These assist the skin to become softer, healthier and smoother and allow it to repair itself more easily. Creams which contain antioxidants and anti-inflammatories are more effective when treating cellulite as they stimulate the flow of blood. The areas which are affected by cellulite are usually dry and damaged therefore needing additional moisture, increased blood supply and protection. The appearance of cellulite can be reduced temporarily by increasing moisture to the affected area. It needs to be remembered cellulite needs to be treated from the inside as well as the outside. Make sure to drink plenty of water, eat a clean diet, and get adequate exercise!

Hugs,
Gator

A Great Start to a Tuesday!

2009-03-31T07:03:00.003-04:00

Good morning!

I must say, it has been some time since I got up at 4:45am and WOWY'd in BeachBody's virtual gym. All I can say is I miss the early morning workouts. There's nothing like an awesome workout first thing in the morning, on an empty stomach! And, my workout is out of the way for today. I feel terrific! Again tomorrow, I am committing myself to a WOWY workout at 5:00am. If you wish to join me, log-on to the BeachBody virtual gym by going to www.wowy.com. If you need help, please email me. I'll be glad to assist you!

Hugs,
Gator

Peaches & Cream Smoothie Recipe

2009-03-26T13:54:00.002-04:00

Here's one of my favorite fruit smoothie recipes - Peaches and Cream!

Ingredients:

2 cups frozen unsweetened peach slices
1 3/4 cups reduced-fat milk
1/2 tbsp honey
1 tsp vanilla

Directions:

In a blender, combine frozen peach slices, milk, honey, and vanilla. Cover and blend until smooth. Add chips of ice if you choose. Pour into two glasses.

Servings: 2
Prep Time: 10 minutes

Nutritional Analysis:

Calories: 218
Total Fat: 4g
Protein: 8g
Carbohydrates: 38g
Dietary Fiber: 3g

Shakeology! It's Finally Here!

2009-03-25T22:02:00.004-04:00

Okay!! Many of you are asking for more information about the new BeachBody product - Shakeology!!! Well, here it is!!!! Read on for more information!

This is a meal replacement shake with 70 different ingredients in it (too many to name.) NO CAFFEINE. The ingredients cover 6 macro & micro nutrient groups: digestive enzymes, protein/amino acids, vitamins/minerals, anti-oxidents, phytonutrients, and pre-biotics. Bascially it takes out all the guesswork for proper nutrition. You literally get all the veggies you need in that shake. Of course, I still want you eating veggies. :-)

A 90-day clinical study led by a MD was conducted with 2 test groups. The first group only used Shakeology once/day. The second group used Shakeology once/day, plus exercised 3x/wk and ate healthy. The first group, on average, reduced their oxidative damage by 45%, reduced their degerneative disease (forgot to write down the %), reduced cravings, and lost 10 lbs. The second group had all of the effects of the first group, PLUS, on average, reduced their total cholesterol 30%, reduced their LDL (bad cholesterol) 38%, and reduced their cardiovascular risk 24%!!!!!!! In comparison to several other available products, such as Jamba Juice Acai, Herbalife, Monavie, and V-8 V Fusion, Shakeology blows them all away!!!!

Cost: For a 30-day supply (one shake per day,) $119.95 is retail, $107.95 is club members, and $89.86 is coach price. Once you start breathing again :-), I want you to know that this is actually a great deal. It's comes out to $4/shake for retail and $3/shake for coaches. Remember this replaces a meal. I mean, how many of us drink Starbucks? Starbucks runs, on average, $4/specialty coffee but may be 360 cal, 51 carb, and 46 sugar. Shakeology is only 140 cal, 17 carb (that's only 1 carb serving), and 9 sugar. As I started breaking down the cost, I want you to know that I realized this is the perfect time to become a coach. Coaches receive 25% off all products. The savings is $30/month. Coaches pay a $15/month business fee. We still save $15 from retail cost!!!!!!!! In essence, that is $180/year!!!!! The initial coach fee is $40. Because we have $30 discount from the retail cost, technically it would only cost $10 to become a coach!!!!!! This is an exciting time!!!!!!! If you have more indepth questions about Shakeology and/or becoming a coach, I'd be happy to converse with you via email or phone.

Hugs,
Gator

Hello Again!

2009-03-25T14:22:00.007-04:00

It has been a whirlwind of a week! My son and I were both sick with different forms of the flu virus. It was awful! Unfortunately, I was unable to run in the 5 mile race I entered. I was so disappointed missing it. But, I am planning to run in a 5K run this coming weekend. I am looking forward to getting back into a regular regimen again!

As for my fitness regimen, starting tomorrow, I am getting back to my training schedule of alternating resistence training/Slim in Six and running - 3 days of each per week for a total of 6 days of training per week. As the weather becomes more consistent, my training will focus more on the running since I am training for the mini-marathon this fall.

There's a new BeachBody product out that you may be interested in! I will share more information in an upcoming post. It is a yummy shake that everyone is going CRAZY about!

Hugs,
Gator

5 Mile Run

2009-03-13T17:06:00.002-04:00

Greetings! It feels like days since I've been able to post. I have been extremely busy and, unfortunately, my blog is what had to take the back burner.

I am excited to announce that I am scheduled to run in a 5 mile race March 21st. I am very excited about the upcoming event. I've been running everyday (some training runs, some distance runs, etc). I am also planning to run in two 5K races scheduled for March 28 and April 18. I can surely say that registering for these races has been an immense motivator. I am really pumped about these runs!!!! I've also been doing LOTS of reading about pre- and post-run meals, in addition to some training tools. I am excited to share this information on my blog over the next week or so.

I am sure glad to be back. Please stay tuned - more exciting information to come!

Hugs!
Coach Gator

Running Advice

2009-02-26T14:20:00.002-05:00

Greetings! I have not been able to post for almost two weeks. Life has been very busy around here. My apologies.

Now, I finally found some local races!!! I am so excited! There are a few 5K's coming up in the next few weeks that I will be registering to enter. In addition, I found a local mini-marathon that will take place in September! This is exciting news. I was planning to commute 1 1/2 hours to a larger town for a race in late-spring. Now that I am committing to these runs, I will be posting my training schedule. For any of you that are avid runners, please feel free to comment on my training schedule once it is posted. OR, feel free to share any advice you may have.

Hugs to all,
Gator

HAPPY VALENTINE'S DAY!!!!!

2009-02-14T13:30:00.005-05:00

Happy Valentine's Day to all my readers. Have a great day with your significant other/loved one's in your life. May you all be blessed with love!

Hugs to all,
Gator

Training Interruption

2009-02-13T17:48:00.002-05:00

My goodness! I was off to a great start in training for my mini-marathon. From the beginning, I was so hyped about it. I could just feel the excitement when I told people about my plans. I found an awesome training schedule that worked with my life and my chaotic schedule. But, lately I don't feel the excitement as much as I did when I first committed. Every time I finish a run or training session, I do get that same adrenalin rush. It is very refreshing!!

I feel like I've been battling a head cold off and on for over two weeks, which isn't helping. I take all my vitamins and drink plenty of H20, but I am not sure I am eating the right combination of foods to keep my energy levels at their peak, especially for the longer training runs. I am lightening up on my running for the next few days to allow my body to recuperate, but I will continue to walk the long distances on an incline. I don't want to lose the ground I've gained in the past month.

Hugs,
Gator

Ab Exercise - #4

2009-02-06T17:31:00.002-05:00

Today's exercise is the Side Plank (I love this one!!). It targets the internal and external obliques.

To start, lie on your side, legs extended, both stacked on top of each other. The elbow of your bottom arm should be bent in a 90-degree angle. Shift your weight onto your bent arm and contract your abs as you raise yourself up into the side plank position. Remember to keep your body in a straight line, from shoulder to toe. Think of yourself as a wooden boad, with no slouching in the middle. You will hold this pose for 1 minute per side. Aim for 2-3 poses on each side.

~Originally published by Oxygen Magazine Summer 2008~

Enjoy!
Gator

Gluten Allergies

2009-02-06T17:10:00.003-05:00

Since my brother was recently diagnosed with celiac disease, or what is known as the allergy to gluten, I've been doing much reading and research on this topic. I am surprised on how many americans have gluten allergies and how many more do not even know they have this food allergy. To even more of my surprise is the percentage of siblings who also have the allergy to gluten. Many people with gluten allergies have no visible signs of it, but the allergy still exists. Now my question is, "What does this mean for me? Do I act on it and revise my diet? Will I see any improvements in my overall health?" Since I am very conscience about my health, I really think I should make a few revisions and see what happens. Overall, it would just eliminate some carbohydrates from my diet. I would focus more on eating fresh fruits, fresh veggies, and lean protein. It is amazing where you will find gluten - in many obvious places such as boxed potatoes, breads, pastas, and so forth. But, it is also in some canned goods, bottled juices, all-natural cereals, candies, gum, and the list goes on and on.

I see the struggles people live with each day from this allergy. I tried to prepare a simple meal for my brother's family and my own. I had to be careful to NOT let the spoon from one spaghetti pan touch the gluten-free spaghetti. I also had to make sure to strain his first - to prevent cross contamination. It is tough. Once I get further into my research, I may have a test run to show if I have the markers for this allergy.

If you have a gluten allergy, or have any information to provide, please feel free to share it. I appreciate any comments you may have.

Hugs,
Gator

Training - Mini Marathon

2009-02-04T21:07:00.003-05:00

I found some awesome training tips/schedules for the mini marathon that I plan to enter. The training schedule is outlined to last 8 weeks. There's two different schedules; one for individuals who run under 12 miles per week and another for individuals who run over 12 miles per week. Much information is outlined, so I will attempt to post the training outlines over the next few days for anyone who is interested in the material.

Hugs,
Coach Gator

Tight Abs - Exercise #3

2009-02-04T17:21:00.004-05:00

Today's exercise is called the Bicycle. Most of us are familier with this ab-tightening exercise, but I am still going to disclose information for those that are not accustomed to it.

The bicycle targets the internal & external obliques and the rectus abdominis. Lie on your back with your legs extended and your hands behind your ears. Bend one leg as the opposite elbow crosses toward your knee. Alternate your arms with the opposite legs, keeping your legs close to the ground as you cycle back and forth. Aim for 30 reps to each side. Mix it up by changing your tempo. Remember to keep your elbows back as you cross. The closer your legs are to the ground, the more difficult the move.

~Originally published by Oxygen Magazine Summer 2008 Edition~

Enjoy your workout!
Coach Gator

Independent BeachBody Coach

2009-01-30T11:19:00.003-05:00

If you are dedicated to a new life of mental and physical fitness, please email me at http://beachbodycoach.com/angel4life.

View my profile for more information! I would LOVE to have you join our community of eating clean, exercise, and lots of good ol' fun!

Gator

Ab Exercises - #2

2009-01-30T07:00:00.003-05:00

Today's information is about Fingers to Heel Touch. Again today, just like with the Ball Crossover yesterday, you will be targeting the internal and external obliques.

Start out by lying on your back, flat on the floor with your knees bent. Raise your head and shoulders off the floor and, with your right hand, reach your fingers toward your right heel. Return to the start position and repeat on the other side. Do two sets of 12-15 reps on each side.

Remember: This is a small but effective move - you do not have to touch your heels.

~ The information posted above was originally published in Oxygen Magazine Summer 2008. ~

Have fun!
Gator

Ab Exercises

2009-01-29T21:02:00.003-05:00

In addition to training for a mini-marathon, I've been researching some good ab workouts - cannot neglect the abs!!!!! By doing four exercises, you can really work the stomach muscles. I will post information on one exercise per day over the next four days.

Today's Exercise: Ball Crossover

Sit on a stability ball with your feet flat on the floor. Roll down the ball until your lower back rests on it, your hands cradling your head behind your ears. Contracting your abs and keeping your lower back pressed against the ball, raise your shoulders toward the ceiling. As you raise yourself up, aim your right elbow toward your left knee; pause for two counts, then return to the start position. Repeat on the other side. You will want to complete 3 sets of 12-15 reps on each side. Remember to lead with your shoulders, not your elbows! By doing this exercise, you will target your internal and external obliques.

Check back tomorrow for information on "Fingers to Heel Touch."

Enjoy!
Gator

~ The information posted above was originally published in Oxygen Magazine - Summer 2008.~

Internet Problems

2009-01-27T22:47:00.003-05:00

For those of you who are following my blog, I have been unable to post due to internet problems. I am hoping to have internet access again in the next few days. I apologize for the inconvenience! Lots of excitement to come!!!!!

Gator

Recipe - Sour Cream and Cheese Dip

2009-01-24T12:22:00.005-05:00

Another great Superbowl Sunday recipe!!! And low in calories per serving!!!!!

Ingredients:

* 8 oz low fat cream cheese

* 8 oz low fat sour cream

* 1 tsp garlic powder

* 2 tbsp roasted dried onions

* 3 tsp onion powder

* 2 finely diced scallions

* 1/2c chopped white onion

* 1/4c water

* cooking spray

Directions:

* Spray cooking spray in skillet and saute white onions in water until soft, cool.

* Mix with remaining ingredients.

* Serve with veggies or crackers

Nutrition Information:

Serving Size: 3 tbsp - total 12 servings

Calories: 75

Protein: 3g

Carbohydrate: 7.5g

Total Fat: 4.5g

Enjoy!

Gator

Recipe - Savory Turkey Meatballs

2009-01-19T08:00:00.004-05:00

Since it's getting closer to Superbowl Sunday, I started my research on some healthy dishes to make for the big event! One of my finds is Turkey Meatballs!

Ingredients:

1 pound ground turkey

1 egg

1/2c quick cooking oats

1/2c onion, finely chopped

1 tsp salt

1/2c loosely packed brown sugar

1 tsp mustard

8 tbsp or 1/2c ketchup

6 oz lowfat mozzarella cut into cubes

Directions:

* In a large mixing bowl, combine ground turkey, egg, oats, salt, and onion.

* Mix well and form into 16 meatballs by forming meat around a chuck of mozzarella cheese, slightly indent tops.

* Place on baking dish.

* In a separate bowl, mix brown sugar, mustard, and ketchup.

* Spoon evenly over meatballs.

* Bake uncovered at 350 for 45 minutes.

Nutrition Information:

Calories: 185

Protein: 14g

Carbohydrate: 15g

Total Fat: 7g

One serving equals 2 meatballs (8 servings total)

Recipe - Pineapple Upside Down Cake

2009-01-16T08:28:00.001-05:00

Here's a low calorie recipe for Upside Down Cake:

Ingredients:
* 20 oz can of crushed pineapple (in its own juices)
* 1 box (1 pound) angel food cake mix
* 1 tbsp poppy seeds
* Non-stick cooking spray
* Optional - raspberries and extra pineapple

Directions:
* Preheat oven to 350 degrees.
* Fold the pineapple and cake mix together in a mixing bowl, including the juice from the pineapple.
* Spray a 9X13 inch pan with non-stick cooking spray.
* Pour the mixture into the pan and tip with poppy seeds.
* Bake for 30 minutes.
* Optional, garnish with raspberries and pineapple.

Nutritional Facts:
Calories: 167
Protein: 3g
Carbohydrate: 39g
Total Fat: 0g

Enjoy!
Gator

Recipe - My Sorbet

2009-01-14T07:38:00.003-05:00

What a great way to get in a serving of fruit! Strawberry Sorbet!

Ingredients:

6c strawberries washed and hulled

1/2c sugar

1/4c fresh lemon juice

2 tbsp lemon extract

garnish with fresh spearmint or grapefruit or pink grapefruit (optional)

Directions:

* In a food processor or blender, puree 6 cups of strawberries, washed and hulled.

* Add sugar, fresh lemon juice, and lemon extract.

* Pour the mixture into a glass baking dish and freeze, covered for at least 2 hours.

* Prior to serving, soften the mixture in the refrigerator for 20 minutes and serve in pretty glasses, garnished with mint sprigs.

Nutritional Facts:

Calories: 87

Protein: .7g

Carbohydrate: 21g

Total Fat: 0g

Sodium: 2mg

Enjoy!

Gator

Recipe - Pumpkin Pie Oatmeal

2009-01-11T15:56:00.001-05:00

If you like pumpkin pie, you'll really enjoy this recipe. I found it in an Oxygen Magazine and was the Reader Recipe of the Month!

Ingredients:
1c water
1/2c canned pure pumpkin
1/2c old-fashioned oatmeal
1 tbsp cinnamon
1 tsp pumpkin pie seasoning
2 tbsp Stevia (or any other sweetener, but it may affect total calories)

Directions:
* In small pot, bring water to boil.
* Stir in pumpkin and remove from heat; turn heat to low.
* Stir in oats and put pot back on burner, gradually increasing heat to medium low - reduce heat if it begins to bubble or splatter.
* Cook for 7 minutes until oats are cooked and fluffy.
* Stir in cinnamon, pumpkin pie seasoning and Stevia/sweetener

Nutrition Facts:
Calories: 110
Total Fat: 2g
Total Carbohydrate: 23g
Dietary Fiber: 6g
Net Carbohydrate: 17g
Sugars: 2g
Protein: 4g

This recipe is a great way to sneak more veggies into your diet, and it really tastes like dessert!

Enjoy!
Gator

Garbanzo Beans - MMMMMMMMM!

2009-01-11T15:35:00.001-05:00

My newest find - Garbanzo Beans!! They are delicious! I've always been a green bean, spinach, cooked carrot, sweet peas, and corn type of gal. Garbanzo beans are rich in protein and fiber. If you like the taste/texture of lima beans and butter beans, you will love garbanzo beans, too!

Nutrition Facts 1/2c serving:

Calories: 110
Total Fat: 2g
Total Carbohydrate: 18g
Fiber: 6g
Net Carbohydrate: 12g
Protein: 6g

I can eat these beans right out of the can. This week, I will be adding them to my salads for added protein and fiber.

Hugs,
Gator

Treadmill Training - Side Steps

2009-01-10T22:41:00.002-05:00

As part of my training for the mini-marathon, I've been learning new conditioning workouts. My newest find is side stepping using my treadmill. Wow, what a workout side steps can be! You have to be really careful when first starting out. The stance is awkward for treadmill usage (you will engage your core muscles to maintain balance). You feel a little off balance right at first, but I quickly adjusted to it. I started out at 1 mile/hour. I slowly bumped it up to 1.5 mile/hour, but no faster my first time doing this regimen. I completed 2 minutes on each side for a total of 12 minutes. I will gradually bump up my speed and duration, but, again, this will be a GRADUAL process. The side stepping really works the outer and inner thighs, as well as the hips. I plan to add in this workout 3 times a week IN ADDITION to my regular regimen. I will post on this topic again next week - to inform followers on my results.

Hugs,
Gator

Recipe - Fruity Fresh Frozen Fruit Bites

2009-01-10T19:28:00.002-05:00

I love my fruit. It's even better frozen in my favorite yogurt!

Ingredients:

1c non fat yogurt (vanilla or lemon)
1 banana
8 strawberries

Directions:

Peel banana and cut into 8 pieces.
Wash and stem strawberries.
Uncover yogurt container. With teaspoon, dip fruit in yogurt and coat evenly.
On plate covered with wax paper, place coated fruit on plate and set in freezer for 2-3 hours before serving.
Thaw 3-4 minutes before serving.

Number of servings: 4
Serving size: 4 pieces

Nutrition Facts:

Calories: 83
Protein: 2g
Carbohydrate: 19g
Total Fat: 1g
Sodium: 25mg

Enjoy this light and yummy snack!
Gator

What is BMI?

2009-01-09T17:59:00.000-05:00

What is BMI?

BMI stands for Body Mass Index. Many people have heard of it, but do not fully understand what exactly it is. BMI measures the ratio of one's body weight to their height. It also tries to give an idea of the amount of body fat a person has. Two people can have the same BMI but different levels of body fat, however, because muscle weighs more than fat. An Elite athlete may weigh more than their sendentary counterpart of the same BMI, but the Elite athlete will be considered "healthier" since a high percentage of body fat increases susceptibility to heart disease, Type II diabetes, cancers, and other various medical problems.

Hugs,

Gator

Cutting Calories

2009-01-09T13:36:00.002-05:00

A common misconception is that a calorie is a calorie, so eat whatever you want, as long as you create a calorie deficit. Yes, any calorie deficit can lead to weight loss. But you want to make every calorie count. You can have 150 calories of white rice or 150 calories of brown rice, but the brown rice is more nutrient rich and has more fiber. Foods with fiber stay in your stomach longer so you will have enough energy to get through the day and you won't be tempted to blow your eating plan with an afternoon snack attack. So, choose your calories wisely!! - Taken from "Oxygen" Magazine dated February 2009

Recipe - Low Cal Latte

2009-01-09T07:12:00.002-05:00

For all you latte/coffee lovers out there, here's a latte that you can drink and still watch your calorie intake!

Ingredients:

1c skim milk
1c prepared coffee
1 teaspoon vanilla extract
1 teaspoon powdered sugar

Directions:

Warm the skim milk, coffee and vanilla in microwave using a latte cup for 3 minutes on medium-high power, or over low heat on stove. Do not boil. Add powdered sugar and serve! It's that simple!

Nutrition Facts:

Calories: 113
Protein: 8g
Carbohydrate: 16g
Total Fat: 1g
Sodium: 133mg

ENJOY!
Gator

Protein Bars - My Fave!!!!

2009-01-08T14:24:00.002-05:00

Gosh, I cannot believe I haven't posted this already!! I am a protein bar addict. I have tried several kinds and wanted to share my findings with everyone. I will list the various protein bars and, where possible, the nutrition facts for each bar.

Zone Perfect Peanut Toffee: Calories 210, Protein 15, Net Carbs 23
Zone Perfect Chocolate Mint: Calories 210, Protein 15, Net Carbs 21
Zone Perfect Peanut Butter: Calories 210, Protein 14, Net Carbs 22
Zone Perfect Chocolate Caramel Cluster: Calories 200, Protein 14, Net Carbs 22
Luna Nutz Over Chocolate: Calories 180, Protein 10, Net Carbs 22
Luna Lemon Zest: Calories 180, Protein 10, Net Carbs 23
Snickers Marathon Energy Bar Chewy Chocolate Peanut: Calories 210, Protein 13, Net Carbs 20

Several other protein bars I've tried (but do not have the nutritional facts available) are as follows:

Snickers Marathon Bar Dark Chocolate Crunch
Kashi Chewy Peanut Butter
Adkins Cinnamon Bun
Cliff Chocolate Chip

I am a person who loves to snack, especially on my carbohydrates. The only thing to keep me from caving in to my cravings has been protein bars. It is amazing how much better I eat when I include protein bars in my daily mealplanning.

Hugs,
Gator

Eclair Cake

2009-01-07T08:01:00.003-05:00

One of my favorite desserts to eat is Eclair Cake, simply because it is lower in calories and also contains chocolate!!!! I will list the recipe below:

Ingredients:
1 package instant sugar-free vanilla pudding mix
3 cups skim milk
18 small graham cracker squares
1 cup light whipped topping
2 tablespoons light chocolate syrup

Directions:
Cook pudding as directed on package, using the skim milk. Put thin layer in bottom of dish, then a layer of graham crackers, then one half of remaining pudding; then a second layer of graham crackers and the final half of pudding. Let cool. Add layer of whipped topping. Drizzle chocolate syrup and swirl with spoon. Chill before serving and divide into 9 equal servings.

Nutrition Facts:
Calories - 126
Protein - 4 g
Carbohydrate - 21 g
Total Fat - 2.5 g
Sodium - 180 mg

ENJOY!!!!!!

Hugs,
Gator

Why Do I Do WHAT I Do????

2009-01-07T07:38:00.004-05:00

It's amazing how quickly we get back into our regular routines - after a break due to holidays, vacations, etc. We forget sometimes how lucky we are!! There are days I question why I do WHAT I do. Well, first and foremost, it is for my family. They are the #1 priority in my life. Secondly, I care about people. I want to see them happy & I want them to succeed at all their goals in life.

Part of who I am is an Independent BeachBody Coach. I want to do my personal best to help others achieve their weight loss goals. Many people struggle with the amount of food they consume, when to consume it, and what types of foods to eat. In addition, exercise is also a big factor in the path to fitness and better health. So many people struggle simply to get into an exercise regimen. That is what I am here for - for motivation, support, encouragement!! I want to help you reach your highest potential on this journey! Please take the time to email me to obtain further information.

I, personally, have been on this journey and have reached new heights in my diet and exercise regimen. I want to help you succeed, too!!

Hugs,
Gator

I AM A CRAZY PERSON!!

2009-01-05T09:58:00.003-05:00

Today, I began researching local races to support my recent goal - the mini marathon. To my surprise, there's LOTS of resources available. Almost too many, if there's such a thing! Anyway, I sent an email out to one of the running clubs to get some feedback. I see a 10K race that is available as early as February. This race would make for a perfect stepping stone in my endeavor. There's also a few 5K's and a 4-miler coming up in the near future. I will await feedback from this club before I pursue anything further. I am very excited about this challenge, but yet very intimidated. I've only run in a few races in the past - running has been more or less a pasttime for me. Who knows what the future holds!!

Hugs,

Gator

Mini Marathon - Here I Come!!

2009-01-03T22:53:00.001-05:00

Running is an exercise I have enjoyed doing for over 8 years. In the beginning, I ran simply for the health benefits. Over the years, I have really grown to ENJOY running. After a good run, I feel energized, refreshed, and ready to conquer the world. I have recently decided that I want to train for a mini-marathon. It is something I've wanted to complete for a few years, but never gave it much thought.

I am an avid supporter of Team BeachBody and am also an Independent Coach on their forums. I am currently doing a rotation utilizing 10-Minute Trainer (BB dvd) in addition to running. Over the next several weeks, I plan to double up on my workouts to increase my stamina and endurance to train for a mini-marathon. I will continue to use various BB dvd's to support this training process. I am looking forward to my upcoming training and seeing the benefits of my dedication to health & fitness.

Hugs,
Gator

To Be A Kid Again!

2009-01-01T22:48:00.001-05:00

Have you ever gone through a day and looked at the world through a child's eyes? It could amaze you! Last night, my son decided to freeze some water in a dixie cup. This morning, much to his surprise, the water was frozen and the cup had burst! He was so excited at the change that had occurred overnight!! What a big smile I saw first thing this morning!

And, what about the first snow of the year? Most adults frown and complain at the hassle of snow. My childcare kiddies clap, scream, and make lots of noise at the first snow. They just stare out the window in amazement. How wonderful that would be to appreciate such beauty.

Oh, I cannot forget the garbage truck! We all think about how gross that would be to load up trash and haul it away. I see children stare out the window in total amazement as the trash is compacted (and at the size and sound of the big trash truck).

My point to this post is simple. In 2009, I am going to stop and take the time to look at the world through a child's eye. I want to appreciate everything life has to offer - no matter how big or small.

Love to all,
Gator

Measurement Day!

2008-12-30T10:05:00.003-05:00

Yesterday was measurement day for me and I was happy with my results! In the last 6 weeks, I lost over 6.5 inches and a little over 2 pounds. My exercise regimen involved Ten Minute Trainer (TMT by BeachBody) and additional cardio work on the treadmill. I utilized my treadmill 3 times per week and averaged 3-6 miles per cardio session. At times, I walked on an incline of 7.5% - 9.0%. The incline boosted my caloric burn by almost 45%!

Due to my positive results with this rotation, I started my second rotation with TMT and treadmill/cardio work on December 29th. If you care to join me, please click on my photo to the right (send me an email!).

With Best Regards,
Gator

Happy New Year!

2008-12-29T14:35:00.002-05:00

The Christmas rush is now behind us and it is getting close to New Year's Eve celebrations. Most people make resolutions to become more fit, to eat healthier, and so on. As you make your New Year's resolutions, make sure to set realistic goals that are attainable. Don't set goals that are open-ended, such as "I am going to get healthy." Set specific goals like "I am going to drink 64 oz. of water everyday" or I will exercise 4 times/week for 30 minutes each session." Hold yourself accountable. Follow through on your goals. Remember - you are worth every minute you spend on yourself!!!!!

Gator

Power Outage!

2008-12-20T22:35:00.002-05:00

Wow! What an eventful 36 hours it has been for my household. Yesterday mid-morning, we lost power and just came back on a few hours ago. It was so cold in our house, we could see our breath! UGH! We are fortunate, though. Many people around us had damage to their homes due to fallen trees and bent electrical wires. Unfortunately, we lost all our food in the refrigerator and freezer, but it can all be replaced. It will take me a couple of days to get caught back up on chores, grocery shopping, and getting myself back into my regular routine.

Have a wonderful weekend!
Gator

One Week Until Christmas!

2008-12-18T22:31:00.003-05:00

I cannot believe it is only one week until Christmas! Time has really gone by fast! This is truly my most favorite time of the year and I will be saddened to see it pass by. I love spending time with friends and family - spending more time together than we normally can throughout the rest of the year.

I am now looking back and reflecting on the past year with lots of happy memories. I have much to be thankful for. I have a wonderful family who is happy and healthy. I had an awesome vacation back in July that is still fresh in my memory - I can still smell the ocean water! My hubby and I purchased a new vehicle back in October, and we adopted a cat from a shelter around that same time. I was able to spend each and every morning with my kids and was able to drive them to school everyday vs. sending them on the bus. I was able to attend one of my son's field trips and was also able to assist in extracurricular events at school with both of my kiddies. I cherish each and every moment I can spend with my kids. Some of these events may seem trivial to some people - but they are priceless to me.

I am looking forward to 2009 and am hoping it is a year filled with more happy memories of times spent with my family.

Have a great weekend!

Happy Friday!!

2008-12-05T09:35:00.003-05:00

Happy Friday! What does it mean to you? Today can be your start of a new life to better health and fitness. Why wait until the New Year to do something wonderful for yourself? Take control of your life!

Begin your day by setting some small, achievable goals. Maybe it's to write out your Christmas cards, make your bed, or clean your house. Whatever it is, accomplish those goals. Each day, make your goals more challenging. Over time, you will be achieving more than you ever imagined!

Have a GREAT day!
Gator

Holiday Tidbit

2008-12-04T23:14:00.000-05:00

December 4, 2008 - Every year, my hubby and I go Christmas shopping together. Tonight, we are writing our mission plan for tomorrow. We always complete 90% of our shopping in one day. Hopefully, tomorrow proves to be no different.