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I know my body hates me. Why you ask? Because this week I have done 2 spinning classes, 2 cardio-sculpt classes, and one day of 20 min. running on the tread mill and weights and I haven’t lost a stinking pound. My body is like “loose weight? What’s that?” I am working so hard and am at a serious plataeu. My muscles hurt, my butt, and even my abs-not to mention that I’m tired! But like always, (in a dull voice) I just need to keep going and try harder. blah blah blah, I’m MAD! My eating has even been pretty dang good. Maybe it’s all that winter weight that women love to pack on-but why, we don’t hibernate? What ever the reason, I’ll just keep going because it feels great to work out and I need it for my sanity. (sound familiar Ann?) I think I’m ready for Trim-Spa! JK.
reb

Well, today I signed up for Weight Watchers…AGAIN. I’ve been planning for a few months to join, and now the stars have aligned and I’m back on board. Is it weird that I’m nervous? I decided to try out the 9:45am meeting on Thursdays, while Emma is in preschool. But even after one day of Gabe with me at a meeting is making me reconsider which meeting I’ll attend. Even with every bribe I could think of, he just doesn’t want to sit still - kind of like Sunday church meetings! I really feel like I need to be 100% tuned in at the meetings, so I’ll figure something out. I’ll be starting on the flex plan and I got the monthly pass so that I can access more of the e-tools online. Also, one thing I want to start doing during these first few months is to try a bunch of the easy, healthy recipes in the WW resources. I’ll post any that I really like - and that my family will actually eat, too!

Thanks to all of you for continually inspiring me!

While training for my marathon last year I was told to get a running training log or to make one up myself.  I chose to purchase one which really made me accountable for all of the running I did.  It also helped me track where I ran, distance, time, weather conditions, how I was feeling, etc.  It was a very valuable tool.  I stopped using it after the marathon and now that I am in training mode officially (thanks Sid for the help), I have dusted it off and began using it again.  Each week comes with training tips, some I think would be beneficial to all of us.  So, when those come up, I will share them (most of them have to do with running so if your not a runner you might find them usless).  But this weeks tip I though was quite interesting and want to share it with you. 

Book: Runner’s World Training Journal - I”f dark days have you feeling rather low, try exercising early.  Morning exercise can have the same effect as bright lights in the morning.  It can even readjust the internal sleep/wake cycles of people with seasonal affective disorder, which is characterized by feelings of depression resulting from lack of sunlight.”

Interesting……..hmmm.  No wonder I feel energized after my morning (25degree) runs. 

So, wake up and get that body movin’ and grovin’  in the mornings!

Ann

liz-1-1_2008.jpg 

Isn’t she just cute!  I was over talking pictures of Elizabeth the other day and thought that she deserved a moment of fame on Fitsisters.  (I don’t take great indoor photos so I convinced mom to take her to JCpenny’s and those pictures are SO much better.  I am sure mom will be sending everyone a copy.)

Liz is looking great these days.  This girl hits the pool three times a week for two hours, doing various games and walks.  What a great workout!  I had a talk with her and asked her what her new year resolutions are:

1. Cut back on eating “cookies” (McDonald’s Fries) to every-other-day.
2. Spend more time on styling her hair.
3. Sleeping through the night.

Those are just a few.  I couldn’t convince her to try shaving her legs.

What a sweetie.

sara

How do I post smaller pictures?  Sorry

This is the term my therapist uses when she refers to Kegel Exercises.  Pretty funny eh?  I have learned quite a bit about the importance of “Sucking up the girls”.  It is probably the one common exercise that all of my P.T.’s have stressed using because it strengthens your pelvic floor.  Oprah had a lady on yesterday and talked briefly about Kegels and why they are so important.  However, most women don’t do them right….I didn’t until I started therapy. 

Life’s events can weaken pelvic muscles: Pregnancy, Childbirth, and being overweight can do it.  Luckily, when these muscles get weak, you can help make them strong again.

Sucking up the Girls will help with an array of problems:

• Bladder Control
• Sciatica
• Hip function
• Better sex/orgasms

The Proper Exercise

You should tighten the two major muscles that stretch across your pelvic floor. They are the “hammock” muscle and the “triangle” muscle. Here are three methods to check for the correct muscles.

1. Try to stop the flow of urine when you are sitting on the toilet. If you can do it, you are using the right muscles.
2. Imagine that you are trying to stop passing gas. Squeeze the muscles you would use. If you sense a “pulling” feeling, those are the right muscles for pelvic exercises.
3. Lie down on your back and rest your hands on your hip bones.  Press your fingers on the inside of those bones and “suck up the girls”.  If you feel a tightening, you are doing it correctly.  However, if you feel your abdominal muscles contract, you are doing it incorrectly. 

Don’t squeeze other muscles at the same time. Be careful not to tighten your stomach, legs, or other muscles. Just squeeze the pelvic muscle. Don’t hold your breath.

Suck em’ up all the way to your throat!!  My mistake was that I wasn’t doing it hard enough.  Do them as hard as you can without contracting your abs.

You should do these for about five minutes a day.  Do them while you are standing, sitting, or laying down.  My instructions are to do them pretty much all day long.  My reminders are to do them at a stop light, during commercials, and while doing dishes.  All of my other exercises (such as squats) that I do begin with sucking up the girls and then tightening the abs. 

Suck em’ up for 3 seconds and then release for 3 seconds. 

Here is a web site that gives more details about the exercise.  You should be doing these for the rest of your life.  Oh yeah, and men can do them too!  How about that.

 http://women.webmd.com/tc/kegel-exercises-topic-overview

Yes Ladies, I have designated this year as my year to loose the fat! I am so pumped up to do it and have established a great workout routine for it. I love the Y. It has become my best friend once again. I can hardly go 2 days without a workout. The Cardio Sculpt class I take on Tues & Thurs at 5:30 a.m. is exactly what I need. I am also going to re-sign up for WWatchers in Feb. I cancelled while I was in AZ for the Holidays and now I’m desperate to get back. I have learned that I can not do this with out a program. I have about 50 more to loose this year before I hit a goal weight. After that I know it will be a struggle to be “skinny”. So the last 20 will have to come off slower. Oh, and did you know that tanning makes you feel 15 lbs lighter? I have tanned 1 time in my life and now my BFF got a bed and I have used it 2x and I feel like a million bucks! Optical illusions rock! Anywho, I’m wishing the best for all of you! Keep up the hard work. And make it hard work!
Love ya all
Reb

I agree Rachel…we are slacking with the posts.  I have a free moment to share my thoughts.

 My new years resolution is to reach the 100 lbs lost mark.  It took me about 4 years to loose 93 lbs and then the relentless plateau plagued me for about two years, then I had two little girls and was able to loose the baby weight this past year and I am now on a mission to blast through the last ten pounds.  Since the new year I have been on the Every Other Day Diet.  I do great one day - logging food intake, drinking water, limiting sugar/carbs, etc. - and then the next day I am so proud of myself that I eat whatever I want.  And then the cycle starts over again.  I can’t expect immediate perfection so I will keep trying and hopefully someday soon I will go two days good/one day bad and so on. 

I have been banned from all physical activity except walking because I am in my third round of physical therapy for my ol’ hip.  Sighhhhh.  This makes dieting hard for me because I loved being able to use my workout calories for more food.  So now I really feel like I am starving. 

Anythoot, I do have other non-diet/exercise goals for the year, but since I am an obsessed dieter this is the only one I think about. 

Wish me luck.  10 lbs or bust!!  Maybe I will post a before and after picture when I reach my goal.  Yikes!

Hey Sisters! Now I know all y’all aren’t slacking in your fitness goals because I’ve talked to most of you recently, but man, we are slacking in the blog posts. So here I am trying to pick it up a bit. Anyone have New Years fitness resolutions? Mine are:

1. Eat more vegetables and try new ones
2. Get outside with my kids more
3. Tune up my bike and actually ride it

Note I didn’t put “lose weight”. I’m sick of having that as a new year resolution, even though it is still a goal! Anyway, keep up the great work you fabulous fit women!

Rachel

As many of you know my mother-in-law works for a naturopathic doctor and has introduced me to some really worth-while things.  She has also tried to get me to try a few “questionable” things, but that is a whole other blog.  I thought it would be nice to share some of the things I use to keep my family healthy. 

My little Kara has battled infections from the time she was born.  We fought Thrush (yeast infection) forever.  Her mouth was purple pretty much her first six months of life.  She has also battled ear infections.  It was like one every six weeks, always in the right ear, never going away on it’s own.  So Gail (mother-in-law) researched some stuff for me at work and we realized that Kara develops bacteria more easily.  Here is what I use to keep those bad bacteria things from growing:

Grapefruit Seed Extract:

“Grapefruit seed extract is being used successfully in humans to fight many types of internal and external infections caused from parasites (single and multi-celled), viruses, bacteria, fungus and more! The greatest benefit is due to it’s multipurpose (broad spectrum) effect. It is effective even if the causes of the infections are known, unknown or misdiagnosed. Grapefruit seed extract naturally detoxifies, enhances and supports the immune system. Grapefruit seed extract contains high levels of vitamin C and E, and bioflavonoids. The important substances have an antioxidant action and can neutralize free radicals that damage cells and cause a number of illnesses.

I put a single drop of this extract into both of the girls’ juice/milk cups.  Or sometimes I will put in about ten drops in a pitcher of juice.  I also take it to fight of yeast and bladder infections and to get the extra dose of Vitamin C & E.  I take three drops a day…usually in my CALM tea.  It can be found at any health food store including Fred Meyer-cost is about $10 for a little bottle that will last forever. 

Kefir Lowfat cultured milk 

A creamy low-fat pro-biotic beverage lightly sweetened with billions of live pro-biotic cultures, which published studies have proven to promote digestive health, strengthen immune system, and fight of bad building bacteria.  I buy the Nancy’s Organic kind that comes flavored (Peach, blueberry, or strawberry).  It is basically a liquidy yogurt.  Tastes yummy.  I give it to the girls each morning at breakfast.  I used to use one of those medicine siringes but now they take it in a spoon-fulls because they love it.  I call it their “medicine” so they know they have to take it.  The girls usually get about four TBSP an I just drink about a quarter cup.  It can also be used to make some YUMMY smoothies.  Found at Fred Meyer in the health food section.  It costs about $3.50 and lasts over a month around here.

Kara has not had any infections for well over four months now…WELL WORTH THIS EFFORT!

Other things I use just to boost immune system:

Vitamin C

Antioxidant- Helps boost the immune system.  I buy a big hum-dinger tub of the chewable tablets-500mg per tablet.  We all take one every day and more if we feel like we are fighting a cold or something.  According to Gail if you feel you have a cold coming on you should take around 5,000 mg of Vitamin C and a little less of Vitamin E.  Beware of taking that much of either because you’ll get the runs.

Natural Vitality CALM

This product is part of Peter Gillham’s Natural Vitality Line.  He says “Calcium and magnesium are two different sides of a coin. Calcium excites nerves while magnesium calms them down. Calcium makes muscles contract. Magnesium is necessary for muscles to relax. Calcium is needed for blood clotting but magnesium keeps the blood flowing freely. It is easy to see that it is vital to keep these minerals in balance and that too little magnesium to balance calcium could be both uncomfortable and unhealthy.  Magnesium influences many bodily processes, including digestion, energy production, muscle function, bone formation, creation of new cells, activation of B vitamins and relaxation of muscles, as well as assisting in the functions of the heart, kidneys, adrenals, brain and nervous system.” 

Gail introduced this to me while I was in therapy for my hip.  Specifically to relax my muscles in that area.  I didn’t feel a huge change in that general area (it’s going to take a miracle), however, LISTEN UP LADIES, I did feel a big change in my general mood!!!  No Joke.  I feel so much more relaxed and patient especially with the kids.  I do have some anxiety problems too and this really helps!  You can find out where this product can be purchased by going to this web site : www.petergillham.com  (Pretty much at any Health/Vitamin store) I don’t have a clue how much it costs either cuz my momma hooks this sista up.  It is a powder that needs to be mixed with boiling water.  I take the recommended dose every morning and add the Grapefruit seed extract drops…it’s my tea for the morning.  Oh yeah, it doesn’t taste great so you have to drink it fast….once it’s cooled of course. 

Cod Liver Oil

This one took a while to convince me mostly because of the name and the smell.  “Cod liver oil is derived from cod livers. It is a nutritional supplement, in the past commonly given to children. Cod liver oil is one of the most effective providers of omega-3 fatty acids, and an excellent source of vitamin A and vitamin D. It is widely taken to ease the pain and joint stiffness associated with arthritis but has also been clinically proven to have a positive effect on heart, bone, and brain health, as well as helping to nourish skin,hair, and nails.” 

I started taking this a few days ago to see if it helps with my SI Joint (Hip) problems since it is proven to reduce joint inflammation and arthritis.  I take a teaspoon of this liquid in the morning along with my CALM tea (My gag down session).  It can be purchased at any health food store and costs around $15 for a bottle that lasts a long time.  http://www.healingdaily.com/detoxification-diet/cod-liver-oil.htm  Apparently there are some sunlight issues with it.  You aren’t supposed to take it on days when you are sunbathing all day.  It is also really good for children, but I just can’t imagine forcing my girls to swallow this stuff. And I haven’t figured out how to mix it into anything yet. 

So who’s the hippie now Rachel???  Do I make you proud? 

I won’t say that we are illness free from taking all of this because the sick season has just begun, but I can say we have all felt good for a handful of months now.  It doesn’t hurt to try right?  Does anyone else use herbal remedies?  I am still trying to get the secret weight loss formula from Gail.  Sorry this is so long.  I must really sound like a Eugeneian now.