tag:blogger.com,1999:blog-8010776111243095522024-02-07T20:25:40.844-05:00Red's RoostA blog that gives me a voice to educate, empower and encourage those who are interested in being BETTER to themselves. I wholeheartedly believe that taking care of ourselves allows us to take optimal care of others - be it our children, parents, family, friends, patients and even strangers.
Everyone CAN find the time to give themselves 10-30 minutes. YOU ARE TOTALLY WORTH IT!-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.comBlogger102125tag:blogger.com,1999:blog-801077611124309552.post-29669649340548646882012-10-31T21:32:00.000-04:002012-10-31T21:32:18.870-04:00Marine Corps MarathonI survived!<br />
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I have lived to tell the tale of ANOTHER amazing marathon! Yes, this past Sunday I ran the roads of Washington, D.C. along with 30,000 of my closest running friends. What an amazing race!! So many people, so many stories, and soooo much motivation.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFb-It6v4SGn_vj7znD0r6AXvqEyCRDemzOmYke-UTWWHDkcxuq1iYt4K-j3_BhUdxtKipVpHDgdKIwroWmCFZqgvV0NVazOc_qUuN53oTrL2S7T8zG1fpDK68uW85NyZMb2oSIKWIpxpS/s1600/IMG_0701.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFb-It6v4SGn_vj7znD0r6AXvqEyCRDemzOmYke-UTWWHDkcxuq1iYt4K-j3_BhUdxtKipVpHDgdKIwroWmCFZqgvV0NVazOc_qUuN53oTrL2S7T8zG1fpDK68uW85NyZMb2oSIKWIpxpS/s320/IMG_0701.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My DNation team</td></tr>
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I'm so grateful for the experience I had this weekend. I ran officially with <a href="http://main.acsevents.org/site/TR/DetermiNation/DNFY12SA?px=26889169&pg=personal&fr_id=47553">Team DetermiNation</a> for the American Cancer Society and more or less, un-officially, with my training team <a href="http://www.capitalarearunners.com/home.html">Capital Area Runners</a> (CAR). <b><u>Everyone </u></b>has been so supportive and uplifting. Many friends helped me raise over $1,200 for the ACS in honor of my best friend, Katie Ball (as well as their loved ones!), and even more spoke encouraging words and offered well wishes throughout my training, as well as on race day.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4G9QvLEN5ccmhNU_9SLS_8t2D1sVEIQRkCUBysb85Sbssc9YB8E5nCbfdrkhrQfZipGNLwVI5Akn0l1FTWxXPOXm0A-j_7l3vK-fiVYQZVj4MeE3myi1XJwZtUGFuVWKBZq0JMtiNnuaQ/s1600/IMG_0697.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4G9QvLEN5ccmhNU_9SLS_8t2D1sVEIQRkCUBysb85Sbssc9YB8E5nCbfdrkhrQfZipGNLwVI5Akn0l1FTWxXPOXm0A-j_7l3vK-fiVYQZVj4MeE3myi1XJwZtUGFuVWKBZq0JMtiNnuaQ/s200/IMG_0697.JPG" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Picking up my bib and checking out the expo</td></tr>
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<b><span style="font-family: Georgia, Times New Roman, serif;">Thank you all for being amazing friends! I am so blessed to have the support that I have in you all! </span></b><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKUmlKeAfYadRCGu7dR55zdmeqCmOL0d6r61qhpu1FuOKcHCAs3TFQZv8fNvM_vv02IRHggEdbpS-ccxiVjN4uiWtpZI_9FMtkznvvZ5R9-BCxP7RAHHWcED8BwMQdfxJYbSslBJbvlT0O/s1600/IMG_0710.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKUmlKeAfYadRCGu7dR55zdmeqCmOL0d6r61qhpu1FuOKcHCAs3TFQZv8fNvM_vv02IRHggEdbpS-ccxiVjN4uiWtpZI_9FMtkznvvZ5R9-BCxP7RAHHWcED8BwMQdfxJYbSslBJbvlT0O/s200/IMG_0710.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A view of the start! Only a fraction of the 30,000 runners</td></tr>
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Race weekend loomed with the threat of hurricane Sandy destroying the day we had all worked so hard for.... But as we rose early Sunday morning, there was no rain, the temperature was perfect for a run and I felt GREAT! ACS had it's own tent pre/post race with lots of food/water, close access to (and no waiting) port-a-potties, bag storage, and a short walk to/from the start/finish lines. Thankfully, we had a very stress free pre-race morning not having to mess with the metro, parking or most of the crowds. In our tent I was able to meet up with Melanie, a friend I made on a long training run through Dnation/CAR. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhoVWZbakL6rjGTeNHRUGE2MxqFOtH6fnMUO2Egh3Le6BuxLQBwZgpqO8YZZPVsqdosvaOGxBhsOShrUi0KYJcY6EABmcVAPl8ktLnjkayaCZ4x0erokf54HCbBEzvwdcdrHh3o-wAhnmW/s1600/IMG_0707.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhoVWZbakL6rjGTeNHRUGE2MxqFOtH6fnMUO2Egh3Le6BuxLQBwZgpqO8YZZPVsqdosvaOGxBhsOShrUi0KYJcY6EABmcVAPl8ktLnjkayaCZ4x0erokf54HCbBEzvwdcdrHh3o-wAhnmW/s200/IMG_0707.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Melanie and me at the start!</td></tr>
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Melanie's super fit and fun, and we ran most of the race together (thankfully). Melanie had an extra boost of energy around mile 22 and I told her to kick it without me. My butt was burning so badly going over that stupid bridge I wasn't sure how I was going to kick it up the stupid hill climb to the finish!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfabF29TecgRxVsu8RfLplV3WiVP-CXiHMGbJhB94LGESB8pQPlVWi6daW0W63YlwkG5TEWAABwI66YfQbmbQB6bMK-z3ZBQ6BLVHzfJW8zirxRkPx61fRsT8fSWkFnWAqNnwyHBShwrC1/s1600/IMG_0720.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfabF29TecgRxVsu8RfLplV3WiVP-CXiHMGbJhB94LGESB8pQPlVWi6daW0W63YlwkG5TEWAABwI66YfQbmbQB6bMK-z3ZBQ6BLVHzfJW8zirxRkPx61fRsT8fSWkFnWAqNnwyHBShwrC1/s320/IMG_0720.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One of the few action shots of the three of us! :) Love it!</td></tr>
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Around mile 15 my girlfriend Kristen joined us to help keep our pace, carry our water/food, and run to the boys for additional supplies if needed. She was INCREDIBLE!!! She found us at the perfect time (we were still feeling good at that point) and stayed with me right until the finish (and through the time around mile 23 I thought I was going to barf) sending me through the crowds and around the curve before the dreaded hill climb with positive words and an extra boost of energy!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhoVWZbakL6rjGTeNHRUGE2MxqFOtH6fnMUO2Egh3Le6BuxLQBwZgpqO8YZZPVsqdosvaOGxBhsOShrUi0KYJcY6EABmcVAPl8ktLnjkayaCZ4x0erokf54HCbBEzvwdcdrHh3o-wAhnmW/s1600/IMG_0707.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a><br />
My finishing time: 3:43:24.<br />
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I was quite happy with my time. Ultimately I was shooting for 3:30 (my Boston qualifying time), but when I had to stop running 3 weeks ago due to an injury and move my workouts to the pool, I knew something might have to give and NOT getting to the starting line was not my option!! :) Thankfully my pool time kept my heart and lungs in marathon shape (for the most part), but I could tell my glutes and hamstrings hadn't been on a run recently! They were <i>spent </i>by mile 22.... after that, I think I was just pushing off with my calves.<br />
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<b>Or so, that's how my legs felt Monday. </b><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGqAEey_7Qdq74KLy3zmyqIjktJ3w90mJu5s9wQZcbunMUiGiFjZUXruPiwE8yNGL4NODNKVphCLYRHFXRzrxjkl9Ga4PdeM1SloxvUjFtJQz0F_J3C4WxCbTbQ1nt9djGFsy3_YgfzTAM/s1600/IMG_0718.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGqAEey_7Qdq74KLy3zmyqIjktJ3w90mJu5s9wQZcbunMUiGiFjZUXruPiwE8yNGL4NODNKVphCLYRHFXRzrxjkl9Ga4PdeM1SloxvUjFtJQz0F_J3C4WxCbTbQ1nt9djGFsy3_YgfzTAM/s200/IMG_0718.JPG" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Post race - At this point, my legs were locked <br />up and I was FROZEN! Todd practically<br />had to carry me to the car.... Okay, I <i>leaned </i><br />on him a <i>whole </i>lot. </td></tr>
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So, where I had planned to kick it up "another notch".... I more or less just kept going around the same pace I had been going. I listened to Coach George and despite my lack of kick at the end, I feel I did a great job doing as I was told to do for this race. I was spot on with my pacing from mile 1.... start slow, finish fast. I'll continue to work on the finishing fast part... since miles 25 & 26 were my only slightly faster than the pace of my first 8.<br />
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Overall, it was a great race. I wouldn't change much! I shaved 12 minutes from my last marathon, I didn't come close to pooping in my pants (refer to posts on my last race), the crowds were outstanding, and I'm looking for my next race.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyjJRTwIYS_V9VhxEk7OLZLAGowWUqFYSOUVkdl-sJlcEdncdhmc8KlSJuDFRNa7LKTBQk9Z0HkmfFP7zin2nHCYmcfo13LXkdTt1WFa4rxvNpldNFZ86yYMaPJTv6gi6Q2BMy-mUGpSls/s1600/IMG_0714.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyjJRTwIYS_V9VhxEk7OLZLAGowWUqFYSOUVkdl-sJlcEdncdhmc8KlSJuDFRNa7LKTBQk9Z0HkmfFP7zin2nHCYmcfo13LXkdTt1WFa4rxvNpldNFZ86yYMaPJTv6gi6Q2BMy-mUGpSls/s320/IMG_0714.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nihad (Melanie's Husband) and Todd - Super Husbands! Best road crew yet!</td></tr>
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Recommendations? :)<br />
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Better yet --- what's your next race?!-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com2tag:blogger.com,1999:blog-801077611124309552.post-80757334684160078672012-09-08T08:00:00.000-04:002012-09-08T08:00:02.234-04:00A Big Fat Greek Salad<div class="separator" style="clear: both; text-align: center;">
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I love salads.<br />
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Especially crunchy, feta-filled ones. :)<br />
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I found this one on <a href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx">Women's Health.com </a>and pretty much make it all the time. I switch up the beans and us cannellini beans too.... They're just buttery!! Yum-o! You also can't skimp on the olives. Buy GOOD olives.<br />
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You might catch yourself trying to lick the bowl when you're done too.<br />
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.... or is that just me?<br />
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<a href="http://recipes.womenshealthmag.com/RecipeImages/765062_med.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://recipes.womenshealthmag.com/RecipeImages/765062_med.jpg" width="310" /></a></div>
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<div id="divNIngredients" style="background-color: white; color: #666666; display: inline; font-family: 'Lucida Sans Unicode', Arial, sans-serif; font-size: 11px; margin: 0px; padding: 0px 0px 1px;">
<ul class="ingredients" style="list-style: outside; margin: 8px 0px 0px; padding: 0px 0px 1px 15px;">
<li id="ctl01_rFinderContent_rptIngredients_ctl00_liIng" style="cursor: pointer; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="ingr" href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx" id="ctl01_rFinderContent_rptIngredients_ctl00_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; text-decoration: none; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl00_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">2 tablespoons<span style="margin: 0px; padding: 0px 0px 1px;"> olive oil</span></span></a></li>
<li id="ctl01_rFinderContent_rptIngredients_ctl01_liIng" style="cursor: pointer; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="ingr" href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx" id="ctl01_rFinderContent_rptIngredients_ctl01_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; text-decoration: none; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl01_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">1 tablespoon<span style="margin: 0px; padding: 0px 0px 1px;"> lemon juice</span></span></a></li>
<li id="ctl01_rFinderContent_rptIngredients_ctl02_liIng" style="cursor: pointer; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="ingr" href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx" id="ctl01_rFinderContent_rptIngredients_ctl02_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; text-decoration: none; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl02_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">1 tablespoon<span style="margin: 0px; padding: 0px 0px 1px;"> red wine vinegar</span></span></a></li>
<li id="ctl01_rFinderContent_rptIngredients_ctl03_liIng" style="cursor: pointer; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="ingr" href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx" id="ctl01_rFinderContent_rptIngredients_ctl03_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; text-decoration: none; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl03_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">1/2 teaspoon<span style="margin: 0px; padding: 0px 0px 1px;"> dried oregano, crumbled</span></span></a></li>
<li id="ctl01_rFinderContent_rptIngredients_ctl04_liIng" style="cursor: pointer; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="ingr" href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx" id="ctl01_rFinderContent_rptIngredients_ctl04_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; text-decoration: none; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl04_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">1/2 teaspoon<span style="margin: 0px; padding: 0px 0px 1px;"> freshly ground black pepper</span></span></a></li>
<li id="ctl01_rFinderContent_rptIngredients_ctl05_liIng" style="cursor: pointer; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="ingr" href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx" id="ctl01_rFinderContent_rptIngredients_ctl05_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; text-decoration: none; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl05_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">2 <span style="margin: 0px; padding: 0px 0px 1px;">large red tomatoes (1 pound), cut into chunks</span></span></a></li>
<li id="ctl01_rFinderContent_rptIngredients_ctl06_liIng" style="cursor: pointer; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="ingr" href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx" id="ctl01_rFinderContent_rptIngredients_ctl06_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; text-decoration: none; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl06_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">1 can<span style="margin: 0px; padding: 0px 0px 1px;"> (15 ounces) chickpeas, rinsed and drained</span></span></a></li>
<li id="ctl01_rFinderContent_rptIngredients_ctl07_liIng" style="cursor: pointer; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="ingr" href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx" id="ctl01_rFinderContent_rptIngredients_ctl07_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; text-decoration: none; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl07_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">2 cups<span style="margin: 0px; padding: 0px 0px 1px;"> hothouse cucumber chunks</span></span></a></li>
<li id="ctl01_rFinderContent_rptIngredients_ctl08_liIng" style="cursor: pointer; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="ingr" href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx" id="ctl01_rFinderContent_rptIngredients_ctl08_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; text-decoration: none; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl08_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">1/2 cup<span style="margin: 0px; padding: 0px 0px 1px;"> thinly sliced red onion</span></span></a></li>
<li id="ctl01_rFinderContent_rptIngredients_ctl09_liIng" style="cursor: pointer; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="ingr" href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx" id="ctl01_rFinderContent_rptIngredients_ctl09_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; text-decoration: none; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl09_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">1/2 cup<span style="margin: 0px; padding: 0px 0px 1px;"> coarsely chopped fresh flat-leaf parsley</span></span></a></li>
<li id="ctl01_rFinderContent_rptIngredients_ctl10_liIng" style="cursor: default; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="disable" href="" href_bak="javascript:void(0);" id="ctl01_rFinderContent_rptIngredients_ctl10_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; padding: 2px 5px 2px 0px; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl10_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">8 <span style="margin: 0px; padding: 0px 0px 1px;">kalamata olives, pitted and sliced</span></span></a></li>
<li id="ctl01_rFinderContent_rptIngredients_ctl11_liIng" style="cursor: pointer; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="ingr" href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx" id="ctl01_rFinderContent_rptIngredients_ctl11_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; text-decoration: none; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl11_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">4 cups<span style="margin: 0px; padding: 0px 0px 1px;"> torn mixed dark-hued greens, such as escarole and romaine lettuce, or use all romaine</span></span></a></li>
<li id="ctl01_rFinderContent_rptIngredients_ctl12_liIng" style="cursor: pointer; list-style: none outside url(http://recipes.womenshealthmag.com/Images/tick.gif); margin: 0px 0px 0px 4px; padding: 0px; text-align: left;"><a class="ingr" href="http://recipes.womenshealthmag.com/Recipe/a-big-fat-greek-salad.aspx" id="ctl01_rFinderContent_rptIngredients_ctl12_aIng" style="border: none; color: #007ca8; cursor: pointer; font-family: 'Lucida Sans Unicode'; font-size: 10px; outline: none; text-decoration: none; text-transform: uppercase; vertical-align: middle;"><span id="ctl01_rFinderContent_rptIngredients_ctl12_lblDisplayIngredient" itemprop="ingredient" style="margin: 0px; padding: 0px 0px 1px;">4 ounces<span style="margin: 0px; padding: 0px 0px 1px;"> feta cheese, chopped</span></span></a></li>
</ul>
</div>
<span style="background-color: white; color: #666666; font-family: 'Lucida Sans Unicode', Arial, sans-serif; font-size: 11px;"></span><span style="background-color: white; color: #666666; font-family: 'Lucida Sans Unicode', Arial, sans-serif; font-size: 11px;"></span><span style="background-color: white; color: #666666; font-family: 'Lucida Sans Unicode', Arial, sans-serif; font-size: 11px;"></span><span style="background-color: white; color: #666666; font-family: 'Lucida Sans Unicode', Arial, sans-serif; font-size: 11px;"></span><div class="rfdivider" style="background-color: white; color: #666666; font-family: 'Lucida Sans Unicode', Arial, sans-serif; font-size: 11px; margin: 0px; padding: 0px 0px 1px;">
</div>
<h4 style="background-color: white; border-bottom-color: rgb(200, 200, 200); border-bottom-style: solid; border-bottom-width: 2px; font-family: 'Lucida Sans Unicode'; font-size: 19px; font-weight: normal; margin: 25px 0px 10px; padding: 0px 0px 5px;">
<span id="ctl01_rFinderContent_lblDirectionsHeading" style="margin: 0px; padding: 0px 0px 1px;">Directions</span></h4>
<div id="dvDirections" style="background-color: white; color: #666666; font-family: 'Lucida Sans Unicode', Arial, sans-serif; font-size: 11px; margin: 0px; padding: 0px 0px 1px;">
<div style="margin: 0px; padding: 0px 0px 1px; width: 468px;">
<div style="clear: right; float: left; margin: 0px; padding: 0px 0px 1px; width: 23.383333206176758px;">
<span class="rfDirections" id="ctl01_rFinderContent_rptDirections_ctl00_lblNumber" style="float: left; font-family: tahoma, arial, sans-serif; font-size: 13px; letter-spacing: 1px; margin: 0px; padding: 6px 0px 10px;">1.</span></div>
<div style="float: left; margin: 0px; padding: 0px 0px 1px; width: 444.6000061035156px;">
<span class="rfDirections" id="ctl01_rFinderContent_rptDirections_ctl00_lblDirections" itemprop="instructions" style="float: left; font-family: tahoma, arial, sans-serif; font-size: 13px; letter-spacing: 1px; margin: 0px; padding: 6px 0px 10px;">In a large salad bowl, mix the oil, lemon juice, vinegar, oregano, and pepper with a fork.</span></div>
</div>
<div style="margin: 0px; padding: 0px 0px 1px; width: 468px;">
<div style="clear: right; float: left; margin: 0px; padding: 0px 0px 1px; width: 23.383333206176758px;">
<span class="rfDirections" id="ctl01_rFinderContent_rptDirections_ctl01_lblNumber" style="float: left; font-family: tahoma, arial, sans-serif; font-size: 13px; letter-spacing: 1px; margin: 0px; padding: 6px 0px 10px;">2.</span></div>
<div style="float: left; margin: 0px; padding: 0px 0px 1px; width: 444.6000061035156px;">
<span class="rfDirections" id="ctl01_rFinderContent_rptDirections_ctl01_lblDirections" itemprop="instructions" style="float: left; font-family: tahoma, arial, sans-serif; font-size: 13px; letter-spacing: 1px; margin: 0px; padding: 6px 0px 10px;">Add the tomatoes, chickpeas, cucumber, red onion, parsley, and olives. Toss to mix well. If you have time, let marinate for 15 minutes.</span></div>
</div>
<div style="margin: 0px; padding: 0px 0px 1px; width: 468px;">
<div style="clear: right; float: left; margin: 0px; padding: 0px 0px 1px; width: 23.383333206176758px;">
<span class="rfDirections" id="ctl01_rFinderContent_rptDirections_ctl02_lblNumber" style="float: left; font-family: tahoma, arial, sans-serif; font-size: 13px; letter-spacing: 1px; margin: 0px; padding: 6px 0px 10px;">3.</span></div>
<div style="float: left; margin: 0px; padding: 0px 0px 1px; width: 444.6000061035156px;">
<span class="rfDirections" id="ctl01_rFinderContent_rptDirections_ctl02_lblDirections" itemprop="instructions" style="float: left; font-family: tahoma, arial, sans-serif; font-size: 13px; letter-spacing: 1px; margin: 0px; padding: 6px 0px 10px;">Add the greens and feta and toss again.</span></div>
</div>
</div>
-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com1tag:blogger.com,1999:blog-801077611124309552.post-61110564687716482762012-09-07T15:45:00.000-04:002012-09-07T15:45:09.606-04:00My Stand [UP] 2 CANCER<br />
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<img height="200" src="http://a0.twimg.com/profile_images/279402056/SU2C_2_onWhite.jpg" width="200" />
</div>
<br />
Tonight is the big, annual, television domination for the Stand Up To Cancer, celebrity endorsed tele-thon on all the major networks.<br />
<br />
<br />
It's amazing.<br />
<br />
Really. I think it's incredible what they are able to accomplish for this cause. (plus, it sure as heck bets all the politickin' on tv these days!)<br />
<br />
But, it really makes me a bit jealous too. I mean, why didn't I get invited?!?! Don't they know I'm raising money for the cause too? Plus, I'm a sassy southern girl with red-hair..... won't that attract SOME DONATIONS!?<br />
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;) geez!<br />
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You may recall back in March when I informed everyone that I was running the Marine Corps Marathon. (Well, in case you missed that... c<a href="http://amandadelp.blogspot.com/2012/03/determination.html">atch up here.</a>) Not only am I running this marathon, I'm running it to BEAT THE HECK OUT OF CANCER!!!!!<br />
<br />
Yes, that means I'm raising money.<br />
Yes, that means I'm going to ask you to donate.<br />
Yes, it means <b><u>a lot</u></b> to me.<br />
Yes, you should.<br />
<br />
I could give you all the reasons you should support me, but I'll just show them to you instead. I'm a visual person and pictures mean more than words sometimes.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZHq5rdsO2H64SEyLQ00w4WiMumYhlUeLG2duZfYSjgcV_nVG78I-S4oZun0GZH3Hpq7SI8nwMinHYWGIz8CntXN2XvBHTSGDSXbb7Lno61cMvJ0eoLFETQyZeQ1F5k4RZxVNRX7qbePe5/s1600/Katie+Ball.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZHq5rdsO2H64SEyLQ00w4WiMumYhlUeLG2duZfYSjgcV_nVG78I-S4oZun0GZH3Hpq7SI8nwMinHYWGIz8CntXN2XvBHTSGDSXbb7Lno61cMvJ0eoLFETQyZeQ1F5k4RZxVNRX7qbePe5/s320/Katie+Ball.jpg" width="219" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Katie Ball - <i>Angio Sarcoma</i></td></tr>
</tbody></table>
My best friend from the first week of college. Katie was a vibrant, extroverted personality that instantly meshed with mine. We simply were "Red and Ched" throughout our time at UNCG. People knew us, knew our friendship, and probably were a bit jealous of it. ;) haha Just teasin'... We really were sisters. We grew up on completely opposite ends of the great state of North Carolina... and met in the middle. (Over make-up too!!!) After our initial introductions, we only were separated by miles. After we graduated, Katie went to ECU to work on her master's. I went to work. For months, she wasn't "feeling right" and it seemed almost a constant battle with her health, pain and problems. Then it came. I'll never forget the call. I was in the Pittsburgh airport returning home from my work week when Katie called. All I heard were tears. Then... "They think I have cancer!" came screaming through. I said nothing. The tears and fear followed. Not much was said after that. I said I'd be there tomorrow morning and as we hung up, the lady sitting next to me in the waiting area, put her hand on my back and just sat with me. I never even said a word to her, but she knew. She knew the fear that I felt. The fear that I had for my best friend who was now, starting the hardest fight of her life. <div>
<br /></div>
<div>
For 5 months, the battle was constant. With her and her family, we saw this shining spirit that we all loved so dearly, being destroyed by this cancer. No matter how hard she worked, her doctors and nurses worked, or how much the rest of us prayed... Katie was loosing this war. On December 14, 2007, we lost Katie to cancer. </div>
<div>
<br /></div>
<div>
Since then, my life has changed. I've been motivated by her in ways a lot of people don't even know. I'm a nurse because of her. Every challenge presented to me, I push through because I know she had it worse and was still smiling. :) Now, I've ran a marathon and am running my second FOR HER! </div>
<div>
<br /></div>
<div>
<br /></div>
<div>
These are the other's I know, love and run for. (and yes, their names will be on my jersey too!)</div>
<div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="150" src="https://sphotos-b.xx.fbcdn.net/hphotos-ash3/539354_10150989170539445_1075474151_n.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lee J. Ball (Katie's half-brother) - <i>Adenoid Cystic Carcinoma</i></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><img height="200" src="http://www.sunsuitetanning.com/wp-content/uploads/2011/05/breast-cancer-ribbon-june09.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My Aunt, Karen <i> </i>& Ms. Betty - <i>Breast Cancer</i></td></tr>
</tbody></table>
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><img height="200" src="https://sphotos-a.xx.fbcdn.net/hphotos-prn1/546017_299883116748401_1580451049_n.jpg" style="margin-left: auto; margin-right: auto;" width="133" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Melanie Ketner - <i>Colo-rectal Cancer</i></td></tr>
</tbody></table>
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<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="146" src="http://www.health-pic.com/EX/09-18-13/000p0112.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My maternal Grandmother - <i>Hodgkin's Lymphoma</i></td></tr>
</tbody></table>
<div>
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</div>
<div>
There are many patients who have also touched my life who have fought, are fighting, or have lost their battles with cancer. Each of them have also earned a special place on this journey to fight cancer. Together, each mile of my 26.2 mile journey will be dedicated to my friends, family and the loved ones of those who support me on this challenge. </div>
<div>
<br /></div>
<div>
Currently, I have 6 donors and I have 52% of my fundraising goal. That means I need sponsors for the first 20 miles!! :) Come on... You know you want to!! </div>
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<br /></div>
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Go on. It's easy: <a href="http://main.acsevents.org/site/TR/DetermiNation/DNFY12SA?px=26889169&pg=personal&fr_id=47553">Donate NOW</a>! You won't regret it. </div>
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<br /></div>
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And tonight while you're watching S[UP]2C on your TV, you'll know you helped someone you know doing good for the cause. </div>
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<br /></div>
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Thank you all for your support. You're amazing! </div>
<div>
-A.<br /><br /></div>
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-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-13081621864893138272012-08-29T05:30:00.000-04:002012-08-29T05:30:02.088-04:00Happy Anniversary to US! It's crazy to think that 4 years ago today, Todd and I got married!! In a small chapel in Linville, NC, 21 days after our "official engagement", with only our <i>very</i> immediate family (parents, siblings, nephews and grand-parents) present, we made our commitment to each other "for better or for worse". We also knew in 2 weeks Todd would be deploying to Iraq. I will forever be grateful for our friends, <a href="http://www.watson-studios.com/blog/">Natalie and Dan Watson</a>, who were able to be there to capture this day for us always.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk_0zMU3nolTw5IaZo2oWOSr0Got1ac2G5mahJ7H8Lkbasjkj2SHqU1kGoMvihfMzCl2KjctJ5p69TccskZASCwpgL7IYHh5urLXf4h7OJ9JdGYRB4WBHMrAgbHCoJvHWUwIvoNwZixi-s/s1600/watsonblog6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk_0zMU3nolTw5IaZo2oWOSr0Got1ac2G5mahJ7H8Lkbasjkj2SHqU1kGoMvihfMzCl2KjctJ5p69TccskZASCwpgL7IYHh5urLXf4h7OJ9JdGYRB4WBHMrAgbHCoJvHWUwIvoNwZixi-s/s400/watsonblog6.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE4TkHgu43XDZ7zui9nxETprWHQNGMtnXAUZUXq5mDGBy4AOjXpWM1ra5DkXjzAfzr78jbJm05k6lTL3MATP7O2bgRJxk82KiDXgSvJZ8ZNeo3txGlLp80ZNsxf_mx_-eu1G6YzPCjaeAm/s1600/watsonblog9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE4TkHgu43XDZ7zui9nxETprWHQNGMtnXAUZUXq5mDGBy4AOjXpWM1ra5DkXjzAfzr78jbJm05k6lTL3MATP7O2bgRJxk82KiDXgSvJZ8ZNeo3txGlLp80ZNsxf_mx_-eu1G6YzPCjaeAm/s320/watsonblog9.jpg" width="281" /></a></div>
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<br />
I know in the grand scheme of things, 4 years isn't all that much (I look forward to 10, 20, 30+!), but I can't help think about how quickly they've gone by!! What an amazing relationship and friendship I have with Todd. He truly is my joy. He just gets me. Without even having to say a word, Todd can just put a hand on me and instantly everything <i>feels </i>better.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv6DGhCvW4Nr2UjyhoEZiDWHbH6LKOrNC4bYwO3Yj2ieadCvA2JDDGynA0DxkXaqvg45KEUvRslOYEM5lExSb6nbm2eG-rqARDWPnVHYLG5Tqa3NfJUJLS9qSaJXDx3Ywhj-njCdXrSVzg/s1600/watsonblog1.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv6DGhCvW4Nr2UjyhoEZiDWHbH6LKOrNC4bYwO3Yj2ieadCvA2JDDGynA0DxkXaqvg45KEUvRslOYEM5lExSb6nbm2eG-rqARDWPnVHYLG5Tqa3NfJUJLS9qSaJXDx3Ywhj-njCdXrSVzg/s400/watsonblog1.bmp" width="400" /></a></div>
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God has given me so much to be thankful for in Todd. I love the life we have together and look forward to the future God has in store for us too. Yes, one day, I hope to become a parent with him. We're hopefully going to own our first home together very soon! And we're convinced retirement is going to be awesome!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYIwfwn-x3129lvax5sM7dOq2ORgAmLCgGiNtH7v_DhH3R_UtTqAq4T_RcfJ-fSZ7hFsy6KfD0OonDwHiKcx-Dh09UbvvXbIQtmy_OFNeoCsY8tZVoGppBp_zGE1FzZIUlRQok0XcM0Z51/s1600/watsonblog11.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYIwfwn-x3129lvax5sM7dOq2ORgAmLCgGiNtH7v_DhH3R_UtTqAq4T_RcfJ-fSZ7hFsy6KfD0OonDwHiKcx-Dh09UbvvXbIQtmy_OFNeoCsY8tZVoGppBp_zGE1FzZIUlRQok0XcM0Z51/s400/watsonblog11.bmp" width="400" /></a></div>
<br />
You Are My Joy by Snow Patrol became one of our favorites right as he was deploying. To this day it remains one of those emotional favorites between the two of us. It just seems to say it all so easily.... I even had "You are my joy" engraved on the inside of his wedding band. :) Here's the cute video you can watch while you're at work today. I'll just go about my day taking care of patients knowing that I have the world's most patient, kind and honest man as <b><i>my </i></b>husband. I also know that I am loved just as much in return....<br />
<br />
And my cup runneth over. I love you Todd. You are my Joy -- Happy Anniversary! :) xoxo<br />
<br />
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<br />-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-54404954296060375232012-08-28T12:53:00.000-04:002012-08-28T12:53:09.694-04:00Full Steam Ahead.... Choo! Choo!! Okay - So, even at work people have been sort of <i>harassing</i> me about my blog. Er, well... the lack there of. I'm not going to name names, <i>*cough* <b>AMY </b>*cough*</i>... but I'm going to try to do better. Today, I'm sitting down working on several postings.<br />
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Maybe this will make some of you happy! Geez! ;) Tough crowd.<br />
<br />
<br />
Training for this marathon in October has been uber taxing. I'm not sure exactly why, but I am feeling especially drained today. I'm quite convinced that if given two seconds to close my eyes, I'd be out for a few hours. Marathon training is tough. It's time consuming and hard. It's constant.<br />
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I try to plan my work schedule to allow me certain days off a week to get to the track once a week for interval and/or tempo workouts with my team, to give me a few days off to get in some mileage and at some point, I'm running my long runs. The rest of the time I'm eating and sleeping. Well, <i>almost</i>.<br />
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August was hard on me because as luck would have it, my schedule gave me only ONE weekend off between the two hospitals. Well, then I messed up my back the first weekend I was supposed to work and had to call out (Which I HATE to do!! It's horrible to be the ones at work without all of your teammates and you're one of the few having to help pick up where the absence is felt. So, I don't ever do it unless I'm practically dying or immobile. Both of which I was, or thought I was, at some point.). Then we got a crazy hair and bought a house!<br />
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YIKES! Holy cow. We really might be going mad! :)<br />
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Okay, well excitingly so. But it's down right NERVE WRACKING! But, now we're under contract and just awaiting our final loan approval and dotting all the "I's" and crossing all the "T's".<br />
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<i><span style="font-size: x-small;">AHHHHH! I just want to KNOW already!? I mean, they pre-approved us and all... so that's good enough right? :) </span></i><br />
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So, in my head, I'm planning every fine detail of my future home that I can. (And that's exhausting in it's self!! Please, someone, make this brain turn off!!) Thank goodness my sister will be down soon to stay with us for a few weeks to help! :) YAY!<br />
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Maybe not working this weekend and having an extra long weekend with my sweetie to rest and be lazy (when we aren't out running) is what I need. Or maybe a massage?<br />
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Best part of this crazy month so far:<br />
<span style="color: magenta; font-size: large;"><b>FINDING OUT MY SISTER & ROAN ARE HAVING A BABY GIRL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!</b></span><br />
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<img src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcQlLWEaW2kLdxJp4gK9h8eBuDoxBDehrcM-S9y9cMLRFieRACsk" />
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She has appropriately been named <span style="font-size: large;"><i>"<span style="font-family: Georgia, Times New Roman, serif;">Lady Ellis"</span></i></span> until Meg & Roan decide they can let the world know her name. But who knows, <span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>"Lady Ellis"</i></span> is quite awesome and as far as I'm concerned, it might stick!<br />
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:) More soon Lovies,<br />
-a.<br />
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<br />-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-19972340665667446562012-07-13T06:00:00.000-04:002012-07-13T06:00:08.234-04:00Training Plans<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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Training for a marathon is very different than training for weight loss or health.</div>
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I lost a cup size in my bra training for my last marathon (and my boobs have NEVER shrunk for any reason until now!!), my periods kept getting farther and farther apart, my feet have never looked so rough and don't even get me started on the acne I had due to the heat/friction from my sports bra and my visor. </div>
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Training is fun, but lots of hard work. Lots of preparation and planning. Eating, drinking and sleeping became HUGE aspects of my focus this Spring.... Some might even tell you I was (almost) crazy. Thankfully though, Todd gets it. He's ran his own races before too. He was a MAJOR help making sure I had food, fuel, water (he knew when I got home from work that the first thing I always wanted, was my jumbo Hardee's cup filled to the brim with ice-cold-aqua!) and a plan. He also understood when I fell asleep on his lap/shoulder/arm/leg/etc on the couch every night for several weeks. </div>
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This marathon I know a little more. I know what worked well and what didn't. I know what was hard for me to do and where I struggled. I've got great running partners. I'm adding more speed work and tempo runs in to my weekly plans.... and I've got a new goal:</div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>BOSTON. </b>(for me: 3hours: 35minutes)</span></div>-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-69513523975962676032012-07-11T19:00:00.000-04:002012-07-11T19:00:02.238-04:00Wednesday Workout: Rolling<div class="separator" style="clear: both; text-align: center;">
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Rolling. <div>
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Not rolling in the hay or rolling down the road...... Foam Rolling! </div>
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<span style="background-color: white;">I've had a foam roller for a while now and I'll admit... it has done more to get in the way than to be of use to me in the past. After running my first marathon I learned a little more from my muscles and my body. I'm not a beginner runner so I have to work for injuries. In other words, I'm past shin splints and knee issues... it's all down to stress build up on these mighty muscles! </span></div>
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Over time and as my distances have gotten longer, my time and commitment to stretching properly has been cut so short that I'm barely doing anything at all. [slacker] Seriously - it's a major issue I have to address pronto or I'm going to be paying for it with a nasty injury that I might not be able to bounce back from. </div>
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<b>I know, I know! ---- I'm working on it! </b></div>
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Foam Rolling is part of this big correction. I've found that my legs hurt a lot when I roll. Seriously... I'm so tender in many of these tiny muscles I've almost brought tears to my eyes. I've also discovered how amazing it feels on my back and shoulders after one crazy weekend at work! :) Sooooo.... I'm moving the foam roller off of my back and to my glutes, hammies and hips. </div>
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AND SO SHOULD YOU! :) </div>
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If I'm going to tough it out, <i><u>I want company</u></i>. "No pain, no gain!" I use this mantra sparingly, but when it comes to rolling, I'm afraid it's more truth than theory. </div>
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Here are a video you can use to get started. Roll what feels good (or hurts). There are TONS of options when it comes to rolling. Be <b>smart </b>and a bit creative if you must! </div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/QJLxruO3su0?feature=player_embedded' frameborder='0'></iframe></div>
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There's not a real science to using a foam roller. Some say use before exercise, others say after. Some say just do 10 rolls per area, some say you should roll until it's pain free. Regardless.... I just roll. A lot of these moves require odd positioning and upper body support so I'll go until my arms are too tired to hold much longer. This is often when I roll on to my back for a bit of a reward. :) </div>
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All hard work deserves a reward. Save the best for last... trust me, your back will love it! </div>
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Roll On my friends! :) </div>
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-a. </div>-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-46601431171767325382012-07-11T09:41:00.000-04:002012-07-11T09:41:18.296-04:00The Blog-Wagon<br />
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Considering it's been almost four months since my last blog post.... I think it's completely reasonable to say I have completely fallen OFF the Blog-Wagon.<br />
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SORRY!! I have had so many people ask, email and comment to see where I've been in the blogging world and my excuses weren't very good. I just had to give it up for a while. Training, working and managing life just were taking my time and my blog was becoming a "chore"..... Not what I ever intended my world wide expression (and mission) to become!! Now, I miss it.<br />
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To quickly catch-up:<br />
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- Girls on the Run finished the same day as my marathon. What an amazing season!! We had a blast every week running and growing together. I'm sure we even learned a few things from each other along our journey.<br />
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<tr><td class="tr-caption" style="text-align: center;">Done - Cramping and way over heated</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">At the 13.1 mile marker</td></tr>
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- My marathon was amazing. Seeing my long time friend Katie Wade was so much fun! I miss her sweet smile so much and spending a weekend with her made me realize it even more!! Certainly finishing my race was the MAJOR highlight. It was my first marathon, 87 degrees, I nearly pooped my pants and I <u><b>still </b></u>finished under 4 hours!! (YES, you read that correct. If you know anything about how the combination of electrolytes, sugar and an unexpected heat wave... you'll understand!) I've started training for my next two races already - a half marathon this September and Marine Corps Marathon in October... all with the hopes of running in Boston next April. We're also thinking about going crazy and running (or trotting/walking depending on if I BQ) Big Sur two weeks after Boston.... but that's to be determined.<br />
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<tr><td class="tr-caption" style="text-align: center;">My running partners - Don Smythe (Katie's Kick Ass Dad), Katie and Meghan (Katie's college roomie)</td></tr>
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- Work is wonderful. CRAZY, but good. It's insane at how hard we've had to work in the ICU lately. Seriously, I'm amazed at how much we're able to accomplish each day. I wouldn't say we do our best work every day.... but we certainly do our best with what we're handed. Being short staff, having crazy sick patients and insane demands are <i><b>wearing us out</b></i>, but thankfully I work with amazing women (and a few men!) who motivate me to come to work everyday ready, prepared and willing to be better everyday. I'm closing in on my one year date at Sentara Northern Virginia Medical Center and I'm proud of how I've grown professionally.... but remain a bit intimidated at how much I STILL have to learn!! Hence the constant desire to go back to school... yikes! <br />
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- My mom, step-dad and little sisters are slowly getting things together to make their BIG move to VA this Fall. Todd is loving his job. They've got a place to live come August. Molly's ready for High School and to start marching band. And Allyssa is ready to come see us in DC! All we need is a job for my mom.... then all things would be GLORIOUS! :)<br />
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<i><span style="font-size: x-small;"><b>If you know are or know anyone in the Fairfax Co. School System - please send me a message!! My mom is top-notch (and I'm not saying that because she's my mom... She's really just that great at what she does!). </b></span></i><br />
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- My sister, Megan, and her husband are with CHILD! :) I'm going to be an Auntie this January! <span style="color: lime; font-family: 'Courier New', Courier, monospace;"><b><i>YAY!</i></b></span> We don't know yet what gender this little bundle is.... but I'm thinking it's a boy. Meg hopes for a girl.... and I'll be honest, I do too.... but either way, this baby is bound to be gorgeous, have incredible eyes, brains galore and probably enough attitude to keep my sister in line for the rest of her life! ;) It will all come honestly:<br />
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<tr><td class="tr-caption" style="text-align: center;">See - Aren't they gorgeous?!</td></tr>
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<span style="background-color: white;">See... Not that much has changed. :) BUT, I will work on keeping my blog up to snuff. There are too many people in my life working hard on themselves to not add some extra fuel to their fire. </span><br />
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<span style="background-color: white;">Now, to talk my dad and brother in to running the 1/2 marathon with us this September! </span><br />
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<span style="background-color: white;">Have a GREAT week friends! I hope you've been doing well. </span><br />
<span style="background-color: white;">-a. </span>-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com1tag:blogger.com,1999:blog-801077611124309552.post-70842150795107405182012-03-23T06:00:00.000-04:002012-03-23T06:00:02.740-04:00DetermiNation<div style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;">Todd ran this after he returned from Iraq and we ran alongside my friend, Lori, last year. Each time, I've always been invigorated by the crowd, the bands, the spectators, the runners and the energy. This year, I'm running it. Well, I'm running it yes... but I do have every intention to do more than "just finish" it as well. I'll narrow down a time goal and hopefully that might coincide with Boston time restrictions. :) </div><br />
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2012 is a big year for me as a runner. <div><br />
</div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF3X_O5xwUOyKqP0OhGAt_L_HGIVV1Upx9uuS6cgbCbaGulZQ4nPgZtqzkybUuYa8JsCO2_XXIQx-NZliPj-2O2RNd_rlsqIp-9RG4-KsFGvcVxO5I9kpD9-e5lnahPlq1MNsDF_z2T0vK/s1600/Picture+1.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF3X_O5xwUOyKqP0OhGAt_L_HGIVV1Upx9uuS6cgbCbaGulZQ4nPgZtqzkybUuYa8JsCO2_XXIQx-NZliPj-2O2RNd_rlsqIp-9RG4-KsFGvcVxO5I9kpD9-e5lnahPlq1MNsDF_z2T0vK/s200/Picture+1.png" width="200" /></a>I signed up for my first marathon a few months ago and I'll be running in the Poconos with girlfriends from all over for my first "official" 26.2 mile race. May 20th is also the day of our 5K for Girls on The Run. The girls are all sad that I won't be there to cheer for them, but they're so supportive and encouraging of the race I will be running the same day that many of them will be running their first 5K! :) </div><div><br />
</div><div>Two weeks ago I signed up for my Fall challenge: The Marine Corps Marathon! </div><div><a href="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcS4mXJs3hucR05Bl13pJHHXGbO2LmbYGYsMVJD4SM806B86Ci0Hag" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcS4mXJs3hucR05Bl13pJHHXGbO2LmbYGYsMVJD4SM806B86Ci0Hag" width="150" /></a></div><div><br />
</div><div>But besides running it. I'm running with a purpose too. Before registration for MCM, I had looked in to running with Team DetermiNation for the American Cancer Society.... but come the day of registration the decision more or less was made for me! MCM registration for 30,000+ individuals sold out in 2.5hours!!! I was working that day but thought I'd be "safe" to register as soon as I got home, but apparently NOT! (Lordy!)</div><div><br />
</div><div>So, happily I signed up immediately with Team DetermiNation! Yes, I have to raise money... and some people hate doing that. But, I lost my best friend to cancer and I'd do about anything to save your best friend from cancer!! This is my attempt. A few people have asked why I don't do the Susan G. Koman walks or fund-raising events... and my answer is simple. There are SO many other forms of cancer out there that we know very little about, can't treat, and can't defeat that I want my money and time to help THERE. Not that breast cancer research isn't important, because it is. But Katie didn't have breast cancer. Katie had Angiosarcoma. Yea... you've probably never heard of it. I haven't met another person since her with it either. But still - the google search hasn't changed. Treatment is still aggressive and often symptomatic. Nothing has changed. </div><div><br />
</div><div>I'm running to help MAKE a change. I'm not unrealistic. $1800 isn't going to change much... but it will help. I'm making the promise to put the miles in and I'm counting on you, friends and family to make a financial promise to help me succeed! I'll be running for Katie October 28th.... and Melanie, Lee J., Betty, Aunt Karen, my Grammy and for all those around me I love who have loved and/or lost someone with cancer. </div><div><br />
</div><div>Let's be honest. Cancer's a bitch. Let's work together to kick it!!! It may not be within my lifetime... but <i>eventually </i>is always encouraging. </div><div><br />
</div><div>Any and all help is appreciated. I'll even take cheerleaders the day of!! If you feel the desire to support me, THANK YOU! You're able to do so <a href="http://main.acsevents.org/site/TR/DetermiNation/DNFY11SA?px=26889169&pg=personal&fr_id=42570">here on my team</a> page. </div><div><br />
</div><div>HUGS! </div><div>-a. </div>-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-8612967821552252302012-03-22T10:14:00.000-04:002012-03-22T10:14:59.286-04:00Sleep<span style="font-family: Verdana, sans-serif; font-size: x-small;">So, this morning one of my "friends" whom I follow on facebook posted a nifty little tip:<br />
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<b><i><a href="https://www.facebook.com/RunningbyTheBook">Running by The Book</a> </i></b></span><div><span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><i>Runners need sleep! Our bodies recover from hard/long runs while we sleep. A good rule of thumb: for every mile you run during the week, you need an extra minute of sleep each night. So if you run 20 miles a week, you need 20 extra minutes of sleep each night. Are you getting enough sleep?</i></b></span><div><span style="font-family: Verdana, sans-serif; font-size: x-small;"><br />
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I immediately turned to my running log to see how much I've been averaging recently and NO WONDER I'm so exhausted. I have had close to 30-40 mile weeks this month and I've not been sleeping much more than I usually do. Especially the nights I've been at work or before I work. I TRY to be very routine with my sleep pattern. 10:30PM - 5AM is my work schedule. 6.5 hours never feels like enough anymore.... but now that I know I should actually be getting at least 7 hours ...nights I'm off, I should be getting like 8-9 hours?! Holy cow! I knew I had a legit reason for feeling so tired. I'm not the kind of person who usually sleeps a lot. 6-7 hours is usually all I need - until I started training for a marathon. Goodness! </span></div><div><span style="font-family: Verdana, sans-serif; font-size: x-small;"><br />
I've got to start working on this training-sleep-tip! </span></div><div><span style="font-family: Verdana, sans-serif; font-size: x-small;"><br />
Keep this tip in your pocket as you advance and achieve your fitness goals. I've been running for years now and had no idea of this training tip! </span></div><div><span style="font-family: Verdana, sans-serif; font-size: x-small;"><br />
THANKS Connie! I promise I'll be ordering your book soon! It's my Summer training plan. :) If you've not hear of <a href="http://runningbythebook.com/">Running by The Book</a>, check it out on Facebook or Amazon too. </span></div></div>-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-86034375089780364262012-03-15T09:31:00.000-04:002012-03-15T09:31:09.673-04:00Why be a Girl On The Run<div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">I often tell people I'm a coach for Girls On The Run. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">Some people know how awesome it is. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">Others, have no idea what GOTR is. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;"><br />
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</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">Girls On The Run is many things... </span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">Yes, we run (skip, hop and jump). </span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">Yes, we work hard.</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">Yes, there are cheers :) and lots of smiling faces. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">Yes, there is dedication. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">Yes, we build confidence. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">Yes, we create strong girls. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">But what I love best.... </span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">GOTR makes the girls of today, strong and ambitious women of tomorrow. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;"><br />
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</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/I6l-MoSxMvc?feature=player_embedded' frameborder='0'></iframe></span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">I encourage you to help out if you can. Volunteer for the local 5K this Spring. Take your girl for a run.</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">Or just go out and cheer on the smiling faces! :) </span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;"><br />
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</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: magenta; font-family: 'Courier New', Courier, monospace;">CHEERS! Here's to our Spring Season and making amazing little girls everywhere! </span></div>-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-79962521400341653612012-03-14T18:25:00.000-04:002012-03-14T18:25:43.792-04:00Mental Health DayToday would definitely count as Amanda's first mental health day for the year 2012. I feel like I've been going non-stop since the start of the new year. I took on another job, I'm training for my first Marathon, Todd's been busy with his job and Navy career, we <i>almost </i>bought a house, I want to go back to school, my step-dad has moved in with us until the rest of the family can make the "BIG MOVE" to the city... AND Girls on the Run started this week for the Spring season! :)<br />
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All is going very well here in the Delp household, but quite frankly... I'm exhausted. I'm working hard to fight off the grumpy's and NOT be that over worked and exhausted nurse everyone hates. I'm running a lot. Actually, my running is amazing right now. I've never felt so strong or ran as well as I am now. I've actually almost talked Todd in to running in Poconos with me in May too!! YAY! (fingers crossed I can beat him over the finish line! haha)<br />
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So, today, I took a day. I took the entire day. I kissed Todd goodbye this morning from my big comfy bed and went back to sleep and I think the clock said 9:43AM when I finally cracked my eyes open again. I did have a moment of panic because I had slept so late and I hadn't been up and <i>doing something</i>. After a few belly rubs of Ginger I didn't care anymore. I had oatmeal and coffee while I sat on the couch watching TV. I didn't make a to-do-list and I didn't clean anything besides making the bed and the mandatory wipe-up of the kitchen counter-tops and the bathroom. No vacuuming. No dusting. No laundry. Nothing. It can, and it will, wait for tomorrow.<br />
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Taking a day is hard for everyone. Especially when we're busy. I know that by taking today will help keep me nice, healthy, loveable (Todd shouldn't have to have a grumpy wife) and able to keep doing all the many things I love to do!<br />
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Plus, tomorrow gets the added bonus of being called "Coach Amanda" again. :)<br />
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Have a great week friends!!-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-5284212964913859452012-03-05T05:37:00.000-05:002012-03-05T05:37:00.575-05:00Motivational Monday: ToughPardon the language... but I saw this one evening and KNEW I had to share it. I was running hills in the pouring rain this morning with Britney Spears' song, Outrageous on repeat.<br />
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In my head this is exactly how I was feeling. I hope you're feeling it too. This week, get out there and PROVE it to yourself. You are WAY tougher than you <i>think</i> you are. Prove to yourself, your husband, your kids, your co-workers and your mama that <b><u>YOU </u></b>are <u><span style="color: magenta;">one tough chick</span></u>! :)<br />
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<img src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/421254_10150673624810802_133136530801_11339030_1331032189_n.jpg" />-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-53727019602025312702012-02-29T21:39:00.000-05:002012-02-29T21:39:07.070-05:00Beer Margaritas<div style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"> </div><br />
In college one of my famous and oh-so-popular creations was a <a href="http://www.foodnetwork.com/recipes/sandra-lee/beer-margaritas-recipe/index.html">Sandra Lee recipe for Beer Margaritas</a>. <div><br />
</div><div>Don't snarl or turn that nose up!! These things are BANGIN'! I haven't had them in years, but a friend recently reminded me of this delicious drink and I thought I should share the goodness before the heat gets here. I think I always tripled (err... quadrupled) this recipe when I made it. I always prefer using Coronas and a very liberal measuring of the tequila... but that's just me. :) </div><div><br />
</div><div>It will be a go-to-crowd pleaser at all your get together's this year. </div><div><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://tasteinspired.files.wordpress.com/2011/01/limeade.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="305" src="http://tasteinspired.files.wordpress.com/2011/01/limeade.jpg" width="400" /></a></div><div><br />
</div><div><b>Sip, Sip, Enjoy! :)</b> </div><div><br />
</div><div><h2 class="kv-ingred" style="background-color: white; color: #3d3d3d; font-family: 'trebuchet ms', sans-serif; font-size: 18px; margin-bottom: 7px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Ingredients</h2><ul class="kv-ingred-list1" style="background-color: white; color: #3d3d3d; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; line-height: 15px; margin-bottom: 14px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><li class="ingredient" style="line-height: 23px; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1 lime, cut into 8 wedges</li>
<li class="ingredient" style="line-height: 23px; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1/4 cup coarse salt</li>
<li class="ingredient" style="line-height: 23px; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">2 (12-ounce) bottles your favorite beer, chilled</li>
<li class="ingredient" style="line-height: 23px; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1/2 cup frozen concentrate limeade, thawed</li>
<li class="ingredient" style="line-height: 23px; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1/2 cup chilled tequila</li>
<li class="ingredient" style="line-height: 23px; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Ice cubes</li>
</ul><h2 style="background-color: white; color: #3d3d3d; font-family: 'trebuchet ms', sans-serif; font-size: 18px; margin-bottom: 7px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Directions</h2><div class="instructions" style="background-color: white; color: #3d3d3d; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; line-height: 15px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><div class="instruction" style="line-height: 23px; margin-bottom: 9px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Rub lime wedges around rims of 4 margarita glasses. Dip rims into salt to coat lightly. In a medium pitcher, combine beer, limeade, and tequila. Fill prepared glasses with ice, then with margarita mixture. Garnish with remaining lime wedges. Serve immediately.</div></div></div>-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-50090876917910772772012-02-29T18:59:00.001-05:002012-02-29T19:00:32.479-05:00Winter Favorites<div class="separator" style="clear: both; text-align: left;">Today, I realized that Winter is almost over! Despite the icky, nasty rain we had on and off all day, I couldn't help but notice the pink little flower buds perking up on the tree branches outside our living room windows. :) They're beautiful.</div><br />
Spring is on it's way! YAY!<br />
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It got me thinking about how good we had this Winter! I had expected our first Winter in DC to bring tons of snow and nastiness... thankfully, we've been lucky. Rain? Yes. Gobs of snow? No. Thank goodness! We got some snow showers here and there to make things pretty for an hour or two, but nothing to stop traffic in its tracks for days on end!<br />
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This Fall and Winter I lucked out on a few amazing finds that I must share with my friends and readers. I'm convinced I'll never survive another Winter (mild or extreme) without these finds ever again! :)<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAeK_dqoADqyeyQEeWZxFKbItSAH6tAtKS1ln6COd1kogPW0I0wZYr7tbSmHEpCxAT5fI1Tv7TQ5TXsCVCj74IzMsQ0N_6Cak8u0u8saKKAPnAAjt0zL7-M8Xojpr4HF4hJlPXlVVgIOzI/s1600/nb+windblocker.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAeK_dqoADqyeyQEeWZxFKbItSAH6tAtKS1ln6COd1kogPW0I0wZYr7tbSmHEpCxAT5fI1Tv7TQ5TXsCVCj74IzMsQ0N_6Cak8u0u8saKKAPnAAjt0zL7-M8Xojpr4HF4hJlPXlVVgIOzI/s200/nb+windblocker.jpg" width="200" /></a></div>For all the running I've been up to, I couldn't have stayed as warm AND comfortable through the wind, rain and few snowflakes without my New Balance Windblocker Jacket and tights set. The coat is so warm without the bulk, has internal pockets (I can even fit a water bottle in them!), LOTS of reflective technology and thumb-holes. Together, these are a must have from New Balance.<br />
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<span style="text-align: left;">Winter skin is always hard to escape. This year, I had a few tools to help. You've to got try the Clairsonic skin cleanser! It comes in a bunch of great colors and talk about a clean face. Try it once and you'll feel what I'm talking about. Plus it's a fun little girl-gadget. :)</span><br />
<div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwhKWLjnc5RHHt442YhL5qC8Lm5TBJkS6MrUX4XCjKe7r-KCntJEcR3ueburFXA2BvZRMTGJqXDFcNk-LjEyXzOOGVEWdIYGgIuHwP57w6gyWLatlKpsH4iBvvLmQMU6dFKF_4norANZq9/s1600/mia.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="233" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwhKWLjnc5RHHt442YhL5qC8Lm5TBJkS6MrUX4XCjKe7r-KCntJEcR3ueburFXA2BvZRMTGJqXDFcNk-LjEyXzOOGVEWdIYGgIuHwP57w6gyWLatlKpsH4iBvvLmQMU6dFKF_4norANZq9/s400/mia.jpg" width="400" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Z2HXlIa75Nu0R84oHAeK0rVnWXMi5CFgz1lkMwHaSPqXiVVBd7NFjz9JOKtv11fdfACIEbf-hQZMY3Dn9jvFMHYns5w4RtSqkkx1yWNdBP4cwYFw2q1uMeg2-iQ03BhItzKADdFFpCMt/s1600/hope+is+not+enough.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Z2HXlIa75Nu0R84oHAeK0rVnWXMi5CFgz1lkMwHaSPqXiVVBd7NFjz9JOKtv11fdfACIEbf-hQZMY3Dn9jvFMHYns5w4RtSqkkx1yWNdBP4cwYFw2q1uMeg2-iQ03BhItzKADdFFpCMt/s200/hope+is+not+enough.jpg" width="200" /></a></div>I've also discovered Philosophy's When Hope is Not Enough Replenishing Serum. I am a lover of most of Philosophy's products, but this one is truly brag worthy. A few drops right after a hot shower (or a scrub with my Mia!) keep my face moisturized all day. Plus, it just feels good. Yes, it's an oil based serum... but never once has my face been oily looking. A high recommendation for all of us with flaky faces! I also should say I like the vitamin C booster, Hope in a Jar, all Amazing Grace scented products and their cleansers. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIJiOzjAsOd1-V5VjuGF0qFxaOFwncBFHOoB34gWLJi7giZabJLC-Dwhg9jqnH63uq6RAGbvFDSifdzd73MpCzOScbknv-Xx841ODNYJHmgGXCEDDsQPRGN2mJQ9PyLKwBkbGDz8o5QDKM/s1600/pottery+barn+throw.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIJiOzjAsOd1-V5VjuGF0qFxaOFwncBFHOoB34gWLJi7giZabJLC-Dwhg9jqnH63uq6RAGbvFDSifdzd73MpCzOScbknv-Xx841ODNYJHmgGXCEDDsQPRGN2mJQ9PyLKwBkbGDz8o5QDKM/s200/pottery+barn+throw.jpg" width="200" /></a>Last but not least, my comfy blanket from Pottery Barn. For Christmas we bought new furniture. In our hunt for the right stuff, we fell in love with this throw. I don't even bother folding it up anymore because it's ALWAYS on someones lap or with Ginger napping on it. It comes in several colors but I got the blue/green color for us and the mushroom for my sister and her husband. This is worth EVERY penny spent. It's not too heavy and it's not too light. It's always <i>just </i>right. <br />
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Oh, did I mention Netflix?! If you don't have it or if you've not tried it. Get it. The Redbox is <i>sooo </i>2010. ;) Instant watching from the click of a mouse or a button is amazing!<br />
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Do you have any favorites to share?! I'd like to see what you guys are loving now too!<br />
-a.-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-26059752796480500162012-02-25T07:39:00.000-05:002012-02-25T07:39:24.921-05:00Running on EmptySo this week I ran across this insightful and way too close to home article published in the March issue of <b>Runner's World</b>. This might be a touch heavy for a Saturday read... but very real and worth it.<br />
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<b><u>Running on Empty</u></b>, the title and literal translation of what this story is about shook me hard this week. I am so thankful Runner's World published this. Eating disorders and disordered eating have been apart of my life in MANY different ways.<br />
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I struggled in Middle/High Schools with my "off limit foods", friends with eating disorders and my family runs ram-pet (myself included) with emotional eaters.Then I went to college and became an Division I athlete.... I wasn't our fastest runner (and I wasn't our slowest)... but I had a hard time focusing on speed and time... hell, all I cared about 85% of the time was that I wasn't the skinniest athlete on the team or the department and THAT'S what motivated me to show up to practice every day! I roll my eyes in disgust at these thoughts now... but they were <i style="font-weight: bold;">real and unlovely, </i>and I've had to <u>deal </u>with them. I know I wasn't alone in these struggles. On my team alone... the men and women's teams both had problems. I know this for certain because it was the first time in my life I had ever heard a group of young men, my age, discussing their weight, "pinching an inch" (of skin) and completely believing if they lost 5# they'd shave a few minutes off their time. These were some of the fittest men I had ever met too! Not one without a rock-hard-six-pack, extra-trim thighs, great arms and likely -2% body-fat already. I've never forgotten it. Some of us were worse than others, but I am convinced that many of my teammates (and those from other teams too) would agree with me on this.<br />
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Despite my struggles then and now with disordered eating (because I wouldn't say I ever had a full blow eating disorder) and I'd say after the broken hip part of my life, compulsive exercising, this story really touched me on so many levels. I am thankful I have found a better balance in my dietary lifestyle. A lifestyle that I do believe is healthy. I am thankful for those I love who have struggled with eating disorders seeking help, making changes and finding balance again (no matter how hard) with food. For those I love who continue to struggle with eating disorders, I hope that this article speaks to you on some level and offers some encouragement to seek help and wellness in your life.<br />
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Enjoy friends, family and fellow runners. Happy fueling. :)<br />
-a.<br />
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<div id="articletitle" style="background-color: white; color: #333333; font-family: arial, sans-serif; font-size: 12px; margin-bottom: 10px; text-align: left;"><div style="float: left; margin-top: -10px; width: 488px;"><h1 style="color: #ff5114; font-family: arial, helvetica; font-size: 25px; line-height: 25px; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a href="http://www.runnersworld.com/article/0,7120,s6-241-285--14203-F,00.html">Running on Empty</a></h1><span style="display: block; font-size: 14px; font-weight: bold; min-height: 40px;">One runner discovers firsthand how easy it is to cross the line from eating smart to barely eating</span><span class="author" style="color: #666666; display: block; font-size: 11px; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">By Caleb Daniloff</span><span class="author" style="color: #666666; display: block; font-size: 11px; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Image by Adam Voorhes</span><span class="datestamp" style="color: #666666; font-family: arial, helvetica; font-size: 11px;">From the March 2012 issue of Runner's World </span><br />
</div><div class="cl" style="clear: both; line-height: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></div><img alt="Running on Empty " class="articleImgFeat500" src="http://www.runnersworld.com/images/cma/onempty_500x310.jpg" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px;" /><div class="cl" style="clear: both; line-height: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></div></div><div id="articlebody" style="background-color: white; clear: both; color: #333333; font-family: arial, sans-serif; font-size: 12px; line-height: 18px; text-align: left;"><div style="clear: both; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">The scale reads 158.2. Up a pound from yesterday. And after a run, no less. <em>Son of a bitch.</em> I step into the shower and scrub the dirt off my calves and ankles, the sweat from my face, from behind my ears. I know it's irrational, but a germ of a thought percolates in my brain:<em>Maybe, just maybe, collectively erasing these micrograms from my skin will bring me into 157-pound territory.</em> I towel off and step back on the scale. I'm running my first marathon next month, and at five-foot-eight, I want to toe the line at 155 pounds, preferably 153. I'm hellbent on breaking four hours. I look down. <em>Dammit. Same unfeeling numbers.</em> Okay, scratch tomorrow's rest day. Later, as I pack my lunch–debating between one or two mini wheat bagels to go with a wedge of light cream cheese and an apple–I pray it's nobody's birthday at the office today. Cake is the devil.<br />
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Little did I know that nutritionists had a name for this swirl of thinking: disordered eating. At the time, I'd never heard the term. Eating disorders I knew about, but I was hardly a skeletal anorexic, nor did I purge my meals. I was simply a dedicated runner with what I considered serious willpower. Besides, didn't a marathon demand Spartan discipline?<br />
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When I'd mailed in my registration, I was 39 years old with a daddy belly and a double chin. I'd been running for six years, mostly five-mile stretches. I hovered just below 175 pounds, was prone to shinsplints and knee pain, and ran on dirt wherever I could find it. Obviously, 26.2 miles of asphalt could be a problem. The thought of being branded a DNF was my ultimate nightmare. But somewhere along the way, I'd heard that I'd run about two seconds faster per mile for every pound I lost. This bit of information–accurate or not–radically changed my diet.<br />
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For the first time in my life, I scrutinized nutrition labels. I parted company with meat and learned to love tofu and soy milk. For breakfast, it was fruits and fat-free yogurt. I'd begin my small dinners with an appetizer of boiled broccoli. No desserts. As my weekly miles piled up, my waistline started shrinking. I announced each lost pound to my wife like a sniper taking out another enemy soldier. The flattened landscape of my belly made me swoon. Food became one of my mind's favorite topics. I got off on the sensation of my stomach grumbling and learned to fall asleep hungry. But god forbid the scale go up. If it did, I seethed.<br />
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"The more competitive people are, even if they're just competitive with themselves, the more likely they are to have the kind of extremist thinking that can lead to disordered eating patterns," says Patricia Kaminski, associate professor of psychology at the University of North Texas, who's helped many people with eating disorders. "'If running five miles is going to help me train well, then running 10 is better. If a 1,200-calorie diet is good to help me lose weight, then a 500-calorie diet must be great.'"<br />
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Disordered eating differs from an eating disorder in that food intake isn't manipulated to deal with underlying issues of depression, anxiety, self-esteem, and control. The most common forms of eating disorders–anorexia (self-starvation) and bulimia (binging and purging)–are serious psychiatric illnesses, with significant physical consequences, and can be fatal. Disordered eating, on the other hand, refers to less-severe abnormal behaviors: eliminating food groups from your diet; regularly replacing meals with energy bars or coffee drinks; excessive weighing and calorie-counting; and tacking on extra miles as punishment for, say a cheeseburger the night before. Often, the regimen includes compulsive exercising like hitting the bike after an 18-miler.<br />
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The condition is far more common among female runners, mirroring the trend seen in the general public. It's estimated that three out of four American women between ages 25 and 45 practice disordered eating, according to a University of North Carolina at Chapel Hill study. A 2009 report in the Journal of American College Health showed more than a quarter of female college athletes exhibit disordered eating patterns. And in surveys of collegiate athletes, some 55 percent of women tell researchers they experience pressure (both external and self-imposed) to achieve a certain weight, and 43 percent say they're "terrified" of becoming too heavy. Between two and three percent of female college athletes have a diagnosed eating disorder, which is about the same for the general population. Men who compete in sports where body shape and size are important also are at higher risk for disordered eating.<br />
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The costs can be profound: Prolonged disordered eating can lead to anemia; loss of muscle strength, endurance, and coordination; more frequent injuries, including stress fractures; longer recovery time after intense workouts and races; anxiety; and fertility issues in women. The most worrisome consequence, however, is the onset of a full-blown eating disorder.<br />
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Leslie Bonci, R.D., director of sports nutrition at Pittsburgh's UPMC Center for Sports Medicine, says the most common sign of disordered eating is when food choices become about what not to eat.<br />
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"A lot of people have their good-food list and their bad-food list," Bonci says. "Nothing high in fat, nothing fried. They'll eat only organic, only local, won't touch anything processed. They might start to avoid social situations because they don't know what the food will be."<br />
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Obviously, runners, and especially marathoners, demand greater nutrition than sofa spuds. An endurance athlete's ideal fuel is glycogen, carbohydrates stored in the muscles and liver. A low-carb lifestyle is clearly counterproductive. When glycogen stores are low, protein, which is essential for muscle growth and repair, may be robbed for energy. Zinc and vitamins A, B6, and E are important for the immune system and bone health, but are found in red meat, nuts, and dairy–often seen as kryptonite by fat-phobes.<br />
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"When you look at a lot of media, the message is everybody's on a diet, everybody needs to lose weight or restrict," says Colorado-based psychotherapist and former U.S. marathon champion Jane Welzel. "Instead of how do you support your lifestyle through nutrition, the message is reduce carbs and fats, or this has a high glycemic index, or don't eat too many bananas. It's the sound bites, the headlines, that grab attention. Then people add it to their list of rules. It's totally out of context for what they need to do to support their level of training."<br />
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While not all disordered eating leads to an eating disorder, almost all eating disorders start as disordered eating, so it can be scary territory for a runner, particularly an emotionally vulnerable one or for someone dealing with significant stress. Manipulating one's food and body offers a sense of control and perfection, a substitute for happiness that may be absent when they're not laced in running shoes.<br />
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"People lose weight and run faster," says Bonci. "But for some it becomes like this addictive drug. It's a really a fine line between healthy and unhealthy weight loss, and there are a lot of people who straddle that line day in and day out."</div><div style="clear: both; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">As part of my marathon training, I wanted to run with the cross-country team at Boston University, where I work. I was a nine-minute miler on a good day and was hoping to pick up some speed tips. I e-mailed David Proctor, the BU captain. The previous year, Proctor had broken the four-minute mile, the first Terrier to do so. He knew fast.<br />
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A week later, I was hauling ass along the banks of the Charles River with six tall, lean dudes almost 20 years my junior. They took pity on me and ran a 7:30-per-mile pace instead of their usual sub-6:00.<br />
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I admired the way Proctor moved, limbs etched with muscle, loose yet under control. I felt the swell of a runner crush.<br />
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But at the time, I'd no idea the amiable Briton was just two months past his second bout with anorexia, one of an estimated 1 million men in America with an eating disorder. All in the name of speed.<br />
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A junior U.K. champion in the 800 meters, Proctor was recruited to BU on scholarship. Tall and naturally slim, after touching down in Boston in fall 2004, he embodied the "freshman 15," and then some. By mid-November, his weight had gone from 145 to more than 160 pounds. One day, Proctor's coach ribbed him about his affection for American cuisine.<br />
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"It was totally innocent, the way guys joke with each other," Proctor later told me. "But then I thought about it. My clothes don't fit the way they used to. And once I weighed myself and processed it, I felt like a failure. If putting on weight makes you slower, then I'm letting the team down. I'm failing at my job."<br />
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So just like that, Proctor all but cut out breakfast and lunch–disordered eating. "Any food that had very low to zero fat got a check mark," he says. "Anything that had more than one or two grams of fat per serving was out. Fruit was on the list until I found it had really high sugar."<br />
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He worked himself down to 500 calories a day, and within a couple of weeks, he'd shed almost 20 pounds. Not for a second did he see this as abnormal. "Track is so focused on numbers; you run your repetitions at this time, your recovery at this time," he says. "This just seemed like an extension of that."<br />
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Proctor was determined to break a school record, and every hunger pang confirmed his dedication to that goal. Soon, he was seeing the shaved-down numbers on his stopwatch. Like a greyhound chasing a mechanical rabbit, he kept pursuing that next ounce, that next half pound. By mid-December, the six-foot freshman stood a gaunt 133 pounds. Still, he scrutinized his reflection pinching a quarter inch of skin, convinced it was fat.<br />
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"I was on the scale every hour to see if something changed," he says. "If I went to pee, I'd weigh myself before and after."<br />
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After passing out during a run, not a morsel touching his lips for three days (punishment for gorging at Christmas), he met with a nutritionist. Not to add the fats and proteins his body craved, but for tips on how to lose weight without fainting again. He was a full-blown anorexic.<br />
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Paradoxically, he clocked his best 800, 1:50:54, that winter. And it was just before Easter when he dipped to 129 pounds–after a long morning run, with no food or drink in his system. It was a moment of glory, almost ecstasy. Still, the runner had rules. No dinner until six, not a moment before. He was famished and had hours to go. He lay on his bed to pass the time.<br />
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"I felt nauseous because I was so dehydrated," he says. "It was disgusting. I lay there and it got to be 5:50, and I was praying for the clock to hurry up and tick over to six so I could go down for dinner."<br />
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Then he had a moment of clarity. "I don't know where it came from or why I suddenly realized it, but I just thought, This is stupid, the difference between ten-of-six and six. You're waiting, eyes fixed on the clock, almost passing out you're so tired."<br />
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While the doors to some of Proctor's darker rooms would remain closed–he admits to trust issues and a "desperate desire" to achieve greatness–that spring, a BU sports nutritionist and sports psychology professor helped the middle-distance star grasp the concept of the body as a machine that needed proper fueling to run efficiently. Slowly, he began to eat more and eased up on his food rules.<br />
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Two seasons later, Proctor broke a school record as part of a medley team. Then came his crowning achievement–breaking the four-minute mile his junior year (3:59.14), capturing the second-fastest college time in the country that year. During his balls-out final sprint, he weighed 154 pounds, just eight pounds less than the all-time high that started it all. But like many anorexics, he would relapse several times before moving into a period of sustained recovery.<br />
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"I still define myself by my successes and failures," says Proctor, who is back in England working at a hospital and training for the 1500 meters in the U.K.'s Olympic Trials in June. "But I look for them elsewhere, not just on the track."</div><div style="clear: both; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">While I wouldn't claim any records, I finished the marathon without walking, not even at the fluid stations, my shirt a bib of spilled Gatorade. I broke the tape at 4:20, a bit of a disappointment considering the rigors of my training. As I'd slogged up the hilly course, my feet feeling laced in concrete blocks, more than once I wondered whether there had been too much oil in my prerace pasta.<br />
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But curiously, after staggering through the crowd of finishers, a medal bouncing against my salt-squiggled shirt, all I wanted was a burger. Just like that, I stopped counting fat grams and calories and watched the pounds start checking back in. I ran a second marathon five weeks later, coasting on my earlier training, and shaved almost 16 minutes off my time. I was elated, but also confused. Weren't weight and speed inextricably linked?<br />
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"Sometimes a runner will have a breakthrough, and they'll credit it to losing weight when it might be the past six months of training or a certain maturity they've had with their running," says Welzel, the marathon champ and psychotherapist. "The thing that's identifiable is that they lost five or 10 pounds, but that may have just been a small piece."<br />
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There could be something else at play beneath the surface of cutting calories and shaving seconds, says Kara Bazzi, the clinical director of Opal, a Seattle eating-disorders clinic. "Many athletes with disordered eating wouldn't want to admit this, but there's this sense of self-righteousness–they can accomplish a six-minute-mile pace or 20-mile run while others can't. There's part of them that's threatened to be average. That's a strong force to reckon with, that mentality."<br />
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Bazzi speaks from experience, as a runner whose personal struggle with disordered eating began her freshman year at the University of Washington. By midseason, she was one of the fastest on her team, thanks to drastic cuts in her diet. "I was getting lighter, then faster," says Bazzi. "I saw big results. You can run pretty well for about a year under a highly restrictive state, but then your body breaks down." In fact, a stress fracture ended Bazzi's competitive career, her bones stripped of essential nutrients.<br />
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Bazzi and other experts interviewed agree that the volume on education and awareness of disordered eating needs to be cranked up in all sectors, from the locker room to the running club to the media. Welzel also says she realizes the sway she holds as an elite runner. Once, while she was eating fries and hoisting a beer, a recreational runner was taken aback and said to her, "I thought you guys just ate lettuce."<br />
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"If we're out there putting food in categories and restricting, then they're going to hear that's what you have to do to be a better runner," she says. "Hard workouts need to be replenished. Healthy eating isn't eating less."<br />
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Even though I was back on steak and fries, my marathon training had left some sticky residue. I still felt flashes of anger when my Garmin displayed anything above a 9:15 pace. I'd instantly analyze everything I ate the day before and maybe hurl a few curse words at myself. Why had I convinced myself that stopping to walk during a race, even for fluids, was for pansies? Why would not breaking four hours translate to failure?<br />
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I began to wonder whether there were unresolved personal issues that I'd allowed the digits, the food rules, and the rigid routine, to tamp down. I was always hard on myself, perhaps threatened to be average as Bazzi said. I loved running, so why did I strike out with one arm whipping my own back? Who was I doing this for anyway?<br />
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As I found myself registering for more marathons, I vowed to look in the mirror with a renewed consciousness and to leave the Garmin at home every once in a while. Sure, it was strange at first. I felt a bit unmoored, a bit aimless. But I became more aware of the feel of the run and started looking around like I used to before I began pinning on bib numbers. With the taste of sweat on my lips, I understood the obsessive-ness, and the yielding David Proctor was talking about. More and more, I run for the joy rather than the PR, to hear not the numbers in my ears, but the wind.<br />
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<em>Find out if your relationship with food is healthy or hazardous by taking our true-false quiz at<a href="http://www.runnersworld.com/yourfoodandyou" style="color: #1d71a8; text-decoration: none;">runnersworld.com/yourfoodandyou</a>.</em><br />
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<em><a href="http://calebdaniloff.com/" style="color: #1d71a8; text-decoration: none;">Caleb Daniloff</a> has received multiple awards for his writing, including the Ralph Nading Hill Jr. Literary Prize, several National CASE awards, and has been nominated for a Pushcart Prize. Caleb's first book, <em>Running Ransom Road: Confronting the Past One Marathon at a Time</em>, a memoir about running as a sobriety tool, will be published by Houghton Mifflin Harcourt in Fall, 2012.</em></div></div>-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-51860292817979013592012-02-06T06:57:00.001-05:002012-02-06T06:57:00.338-05:00Motivational Monday: Tomorrow's BODY<div class="separator" style="clear: both; text-align: center;"></div><div style="margin-left: 1em; margin-right: 1em;"><img height="400" src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/397309_10150636982940802_133136530801_11233901_487283092_n.jpg" width="308" /> </div><br />
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<div style="text-align: center;">"So eat, but eat well, and mold that beautiful body of your in to the shape you want! " - FitJen</div>-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com2tag:blogger.com,1999:blog-801077611124309552.post-42853552380386315412012-01-31T07:28:00.000-05:002012-01-31T07:28:57.167-05:00A Purpose Driven LifeMany of you may be familiar with the popular book; "A Purpose Driven Life" by Rick Warren. Some of you may have even read it a few times. I have tried three times to commit the time to reading his book but sadly, it's never happened for me. Kudos for those of you who have!! One day I'll get there... One day. :)<br />
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Maybe I should look and see if it's available as an audiobook yet?<br />
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Anyway - I frequently make reference to diet and exercise as part of our purpose. I believe in God and I believe He created our bodies to be the most ultimate of machines. I also believe we each have a PURPOSE to fulfill and in order to do so, we HAVE to take care of our bodies. I have always believed in <i>living a purpose driven life,</i> even if I've never read Rick Warren's book by the same title.<br />
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Taking care of our bodies is a holistic approach too. Our body needs to be fed and fueled just as much as our minds and our spirits do (and with the same degree of QUALITY!). You may not believe in God the way I do, but I believe each of us find spirituality in something. Nature. Peace. Church. Reading... whatever it is... we generally nourish our spirit through this belief. Without caring for our WHOLE self I feel we cheat our <i>purpose</i>.<br />
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I discovered this article last week and was thankful. Thankful to see a church doing, learning and working together to build a WHOLE person with <i>purpose</i>. Rick Warren, realized he wasn't just struggling to baptize his "fat" congregation, but that he too had a problem. For Warren, is was realizing the impact obesity had on his cognitive function... but he implemented and led a change in/with his congregation. They created the Daniel Plan (a veggie based diet) and as a church, they became a healthier community! It's an incredible story and one that I have felt that our churches should be doing for <i>YEARS</i>!!!!!!!!!!!!!!!!!!!!!!!!!!<br />
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Enjoy the article and testimony. I hope you find encouragement and <i>purpose</i> for doing the good work you're doing; be it for God, your spouse, your children, your spirit, or your <b><u>life</u></b>. Fulfill your <i>purpose</i>.<br />
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<h1 style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-weight: inherit; font: normal normal bold 30px/33px arial; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left; vertical-align: baseline; width: 600px;"><a href="http://www.cnn.com/2012/01/24/health/saddleback-warren-diet/index.html"><span style="font-size: small;">Rick Warren and church tackle obesity</span></a></h1><div class="cnn_stryathrtmp" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: Arial, Helvetica, Utkal, sans-serif; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 14px; padding-left: 10px; padding-right: 0px; padding-top: 1px; text-align: left; vertical-align: baseline;"><div class="cnnByline" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">By <strong style="color: black; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Madison Park</strong>, CNN</div><div class="cnn_strytmstmp" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 11px/14px arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 1px; vertical-align: baseline;"><span style="font-size: small;">updated 10:41 AM EST, Tue January 24, 2012</span></div><div class="cnn_strytmstmp" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 11px/14px arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 1px; vertical-align: baseline;"><span style="font-size: small;"><br />
</span></div></div><div class="cnn_strycntntlft" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: both; display: inline; float: left; margin-bottom: 0px; margin-left: 0px; margin-right: 4px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 640px;"><div class="cnn_stryimg640captioned" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; height: 360px; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline; width: 640px;"><img alt="Rick Warren told his church that he gave up carbonated drinks, dairy and fast food. His trainer says he works out twice a day." border="0" height="360" src="http://i2.cdn.turner.com/cnn/dam/assets/120123071139-rick-warren-before-story-top.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-style: initial; border-top-style: none; border-width: initial; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;" width="640" /></div><div class="cnn_stryimg640caption" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: left; color: #666666; float: left; font-family: inherit; font-style: inherit; line-height: 18px; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 4px; padding-left: 8px; padding-right: 8px; padding-top: 4px; vertical-align: baseline; width: 624px;"><div class="cnn_strycaptiontxt" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; display: inline; float: left; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Rick Warren told his church that he gave up carbonated drinks, dairy and fast food. His trainer says he works out twice a day.</div></div><span style="background-color: white; font-family: inherit;"><span style="border-color: initial; border-image: initial; border-style: initial; font-style: inherit; line-height: 18px;"><a href="" name="em0" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;"></a></span></span><div class="cnn_strylftcntnt" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: left; float: left; font-family: inherit; font-style: inherit; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 10px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;"><div class="cnn_strylctcntr" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 166px;"><div style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">STORY HIGHLIGHTS</strong></div><ul class="cnn_bulletbin cnnStryHghLght" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 9px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: url(http://i.cdn.turner.com/cnn/.e/img/3.0/global/red_bull.gif); background-origin: initial; background-position: 0px 5px; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-style: inherit; font: normal normal normal 11px/14px arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 9px; padding-left: 7px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Pastor Rick Warren started a health plan addressing diet and fitness at church</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: url(http://i.cdn.turner.com/cnn/.e/img/3.0/global/red_bull.gif); background-origin: initial; background-position: 0px 5px; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-style: inherit; font: normal normal normal 11px/14px arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 9px; padding-left: 7px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Warren has shed 60 pounds in one year</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: url(http://i.cdn.turner.com/cnn/.e/img/3.0/global/red_bull.gif); background-origin: initial; background-position: 0px 5px; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-style: inherit; font: normal normal normal 11px/14px arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 9px; padding-left: 7px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">The Daniel Plan uses small groups to encourage healthier habits</span></li>
</ul></div></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">(CNN)</strong> -- The epiphany occurred at a baptism.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">With more than 800 people waiting, Pastor Rick Warren took them one by one and immersed them in the church's baptism pool. During this spiritual rite at Saddleback Church, the pastors hold the people briefly underwater, and then pull them out.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">"On that particular day, I was baptizing 858 people," Warren told his congregation last fall. "That took me literally four hours."</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">"As I'm baptizing 858 people, along around 500, I thought this ... 'We're all fat.' "</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Warren turned his realization to himself.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">"But I thought, I'm fat," he said. "I'm a terrible model of this. I can't expect our people to get in shape unless I do."</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Warren, considered one of the most influential pastors in the country, delivered the inaugural prayer for President Obama in 2009 and wrote the best-selling book "The Purpose Driven Life." Now, he was embarking on a new mission: Curbing the obesity epidemic at church.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Warren seems like an unlikely man to lead an anti-obesity crusade. A ruddy man with plastic frame glasses, he has admitted to gaining 90 pounds over the last 30 years and failing at various yo-yo diets. He declined an interview for this story.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Based in Lake Forest, California, Saddleback is one of the largest churches in the United States and has eight locations throughout Orange County. Warren has a casual style in his ministry, usually preaching in jeans.</span></div><div class="cnn_strylftcntnt" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: left; float: left; font-family: inherit; font-style: inherit; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 10px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;"><div class="cnn_strylctcntr cnn_strylccimg300" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-style: inherit; font: normal normal normal 11px/14px arial; margin-bottom: 20px; margin-left: 0px; margin-right: 22px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 300px;"><div class="cnn_strylccimg300cntr" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; height: 169px; margin-bottom: 8px; margin-left: 0px; margin-right: 0px; margin-top: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline; width: 300px;"><span style="font-size: small;"><img alt="A slimmer Rick Warren addressed the congregation on January 14. " border="0" class="box-image" height="169" src="http://i2.cdn.turner.com/cnn/dam/assets/120123065919-rick-warren-after-story-body.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-style: initial; border-top-style: none; border-width: initial; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;" width="300" /></span></div><div style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">A slimmer Rick Warren addressed the congregation on January 14.</span></div></div></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Since January 2011, Warren has been shrinking. He gave up carbonated drinks, dairy and fast food, he told the church. He works out twice a day, according to his trainer, Tom Wilson. Warren shed 60 pounds on a diet-lifestyle program devised at Saddleback Church called the Daniel Plan.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">The program's name comes from the biblical story about Daniel. In the story, Daniel and his friends, who are Israelites living in Babylon, refuse to consume royal food and wine. By eating vegetables and water, "they looked healthier and better nourished than any of the young men who ate the royal food," according to Daniel 1:15 in the Bible's New International Version.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">The Daniel Program, which started at Saddleback Church last January, advises how to eat healthier foods, encourages workout routines and urges participants to join small groups. The program was free.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Warren recruited three doctors to develop the plan: Daniel Amen, a psychiatrist; Mark Hyman, a family doctor; and Mehmet Oz, a TV host and cardiac surgeon.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">"The secret sauce of Saddleback is we do this as a community," said Amen, one of the medical contributors. "It's very different than most health plans where you do it with yourself or your wife. You get to do this with a whole community."</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Studies indicate that people who try to lose weight or adopt healthier habits in groups are more likely to be successful than individuals working independently.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">The small groups have health and spiritual curricula, and provide a support network. Saddleback was the ideal place, because small groups already existed at the church and Warren had "instantaneous capacity to make this happen," said Hyman, another contributor to the Daniel Plan.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">"The church was the perfect incubator," he said. "This was a way of leapfrogging and getting a social experiment done."</span></div><div class="cnn_strylftcntnt" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: left; float: left; font-family: inherit; font-style: inherit; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 10px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;"><div class="cnn_strylctcntr cnn_strylccimg300" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-style: inherit; font: normal normal normal 11px/14px arial; margin-bottom: 20px; margin-left: 0px; margin-right: 22px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 300px;"><div class="cnn_strylccimg300cntr" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; height: 169px; margin-bottom: 8px; margin-left: 0px; margin-right: 0px; margin-top: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline; width: 300px;"><span style="font-size: small;"><img alt="Chiquita Seals said she lost 125 pounds with the emotional support offered by her small group." border="0" class="box-image" height="169" src="http://i2.cdn.turner.com/cnn/dam/assets/120123071859-chiquita-seals-split-story-body.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-style: initial; border-top-style: none; border-width: initial; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;" width="300" /></span></div><div style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Chiquita Seals said she lost 125 pounds with the emotional support offered by her small group.</span></div></div></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Chiquita Seals, a member of Saddleback, said that having a small group was instrumental to her 125-pound weight loss. Her group met twice a month to discuss their health, and they also hiked together. Each small group has a health champion, whom Seals credits with "helping me emotionally, physically."</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">"The health champion guides the group -- 'This is what we're cooking, this is what we're doing' -- and cheers you on and helps you out. It's not just the food you're eating, it's also mental gain," she said.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">The church held a race, cooking demonstrations and various workout classes led by Tae Bo founder Billy Blanks. It overhauled the menus and vending machine products sold at church and placed symbols to indicate which choices were healthy. Doughnuts often given to the congregation were replaced with trail mix. The church developed a website with recipes, advice on physical activity and health information.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">"It's not a diet, not a healthy quick scheme, it's designed to be a way to create health," Hyman said.</span></div><div style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;"><span style="background-color: yellow;">At the end of the first year, about 15,000 people had registered for the program and 250,000 pounds were lost,</span><span style="background-color: white;"> according to Saddleback Church. The Daniel Plan is a program the founders intended to spread to different faith communities across the globe, Hyman said.</span></span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">But many at Saddleback wondered why the church would get involved in health and weight loss.</span></div><div class="cnn_strylftcntnt" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: left; float: left; font-family: inherit; font-style: inherit; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 10px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;"><div class="cnn_strylctcntr cnn_strylccimg300" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-style: inherit; font: normal normal normal 11px/14px arial; margin-bottom: 20px; margin-left: 0px; margin-right: 22px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 300px;"><div class="cnn_strylccimg300cntr" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; height: 169px; margin-bottom: 8px; margin-left: 0px; margin-right: 0px; margin-top: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline; width: 300px;"><span style="font-size: small;"><img alt="Julie McGough said her family has become healthier by going on the Daniel Plan. " border="0" class="box-image" height="169" src="http://i2.cdn.turner.com/cnn/dam/assets/120123071700-mcgough-saddleback-split-story-body.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-style: initial; border-top-style: none; border-width: initial; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;" width="300" /></span></div><div style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Julie McGough said her family has become healthier by going on the Daniel Plan.</span></div></div></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">"I wondered whether this was something church should be doing," said Julie McGough, a member of Saddleback Church for 18 years.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">McGough and her husband decided to try the plan, because they had gained weight during his illness with multiple sclerosis. Between his doctor's visits, hospital appointments and busy schedule, the family came to rely on fast food as their staple.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">The couple and their two kids, ages 10 and 16, cleaned out their pantry, gave up the In-N-Out burgers and started cooking as a family activity. They started eating chicken, broccoli, squash and a variety of vegetables, and in smaller portions. They bought a trampoline for the kids and also started hiking.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">One year later, McGough has lost 28 pounds. Her husband has lost 55 pounds and stopped taking as many medications.</span></div><div style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;"><span style="background-color: white;">"</span><span style="background-color: yellow;">This is what we should be doing," McGough said about the church's involvement in the health plan. "I am far more able to serve God because I'm healthy</span><span style="background-color: white;">."</span></span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Warren said in several speeches to the congregation that he never paid much attention to the perils of obesity such as diabetes and heart disease. But when he heard that obesity could affect a person's brain power, it snapped him into action. Growing evidence indicates that obesity is associated with <a href="http://www.nature.com/oby/journal/v17/n1/full/oby2008469a.html" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #004276; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">impaired cognitive function</a>, such as attention and memory problems.</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><span style="font-size: small;">Warren often repeats the same phrases when discussing the Daniel Plan. "The Father made your body, Jesus paid for your body, the Spirit lives in your body. You better take care of it."</span></div><div style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 14px; font-style: inherit; font: normal normal normal 14px/19px arial; line-height: 18px; padding-bottom: 19px; padding-left: 186px; padding-right: 24px; padding-top: 0px; vertical-align: baseline;"><br />
</div><div style="background-color: white; text-align: center;"><span style="font-family: 'Courier New', Courier, monospace; font-size: x-large;"><b>"The Father made your body, Jesus paid for your body, the Spirit lives in your body. You better take care of it." -- R.Warren</b></span></div><div style="background-color: white; text-align: center;"><span style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><br />
</b></span></div><div style="background-color: white; text-align: left;"><span style="font-family: inherit;">How awesome is that!? Now... maybe this is a *hint* to me... my purpose? </span></div><div style="background-color: white; text-align: left;"><span style="font-family: inherit;"><br />
</span></div><div style="background-color: white; text-align: left;"><span style="font-family: inherit;">:) Have a great day friends! Keep up the good work. </span></div></div>-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com2tag:blogger.com,1999:blog-801077611124309552.post-45974195256989618772012-01-30T05:06:00.000-05:002012-01-30T05:06:00.810-05:00Motivational MondayAfter last weeks butt kickin', I figured I should be a little nicer this week. :) That doesn't mean what I said last week isn't still true or that you should ease up on your convictions; because I'm not!<br />
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Take these words to heart. They encompass everything I believe.<br />
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<img src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/421952_320014684706497_141179555923345_886477_1913701388_n.jpg" /> <br />
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Have a HAPPY and HEALTHY Monday!<br />
-red.-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-79696092557291984342012-01-23T20:15:00.000-05:002012-01-23T20:15:17.425-05:00Motivational Monday: A Big Kick in the PANTS!<div style="text-align: center;"><i><span style="font-size: xx-small;">***I'm really up on my roost tonight... You have been warned!***</span></i></div><div style="text-align: center;"><br />
</div>I've started and rewritten this blog a thousand times now. I've been simmering about this subject for a few weeks now and last night, well I had reached my limit. I was a full boil. Steam and all.<br />
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Some of you might find this post rude, mean or even uncalled for; but quite frankly I feel that many of you (my readers, family, friends, strangers, fellow citizens, co-workers, patients, etc.) need a swift kick in the butt!!<br />
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For weeks I've been worried about my parents and in-laws over their health. For years, I've worried about the health of both my grand-fathers. It's been a couple of years that a few, close and dear friends have been on my heart. And... I worry all the time about my patients and the terrible state of health our country is in.<br />
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I have no idea why I'm so passionate about it, <b>but I am</b>. NOTHING gets my blood pressure up higher than to get me talking about someone [general Americans] or a family member who won't do ANYTHING to improve their health status! Then, to top it off, sweet ol' Paula Deen goes on national television to announce that she has Type II Diabetes and that she doesn't have to change the way she eats, how active she is... she just "takes her pill"!!!<br />
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<img height="224" src="http://eater.com/uploads/paula-deen-diabetes-today-show.jpg" width="400" /> <br />
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<b>I WENT BONKERS!!! </b><br />
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I love Paula Deen for her personality (I've never made a single recipe of hers) - but I hate the stance that she took. She had an opportunity to lead a CHANGE in the way the South (generally) sees their diet and <b>educate </b>others about the consequences of being over weight, making poor dietary choices and managing diabetes. Instead, she takes the "easy" way out and compounds the American theory that it's 'normal' to just pop a pill and keep doing what you've <i>always </i>been doing. [[check out this post from the <a href="http://www.washingtonpost.com/opinions/paula-deen-diabetes-queen/2012/01/19/gIQABNAUEQ_gallery.html#photo=1">Washington Post</a>.]]<br />
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I won't just hate on Paula... but I will hate on the majority. This might even include you, family members or friends... but I don't care. I can't say it "nicely" right now and if I could kick everyone in the butt; I WOULD! I'd grab each and every one of you by the shoulders and SHAKE you until you listen!!!<br />
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STOP MAKING EXCUSES! We are killing ourselves and everyone is just sitting around watching!!<br />
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I see younger and younger people dying because they think it's their doctors fault they aren't healthy. Parents are blaming our school systems for the poor diets our children are consuming. Mothers are so "busy" they won't schedule an hour a day to get their heart to the gym or out for a walk. Men are being stubborn and turning their noses up to adding vegetables to their meals and cutting out added fat/salt because "it doesn't taste good". We've got young girls looking like their 20 before they've even turned 13. Diabetics are running around with blood sugars greater than 300 all the time and covering everything with insulin instead of burning off the sugar with some exercise. Our kids are getting fatter and still they continue to sit around watching TV, playing video games, chatting and texting while their bikes sit unused in the garage.<br />
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<img height="640" src="http://www.knowabouthealth.com/wp-content/uploads/2010/09/obesity.jpg" width="609" /> <br />
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What is it with our society--- What is wrong with YOU that you have to have a "tipping point" to make real changes!? Why is living a life with purpose not enough? Is everyone so busy and depressed that they can't do what's GOOD FOR THEMSELVES?! God gave us an incredible body, an incredible machine, and we're <u>destroying </u>it.<br />
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Why is living a long and happy life -- feeling good and energized not worth changing how/what you eat and how you move your body?!?!?<br />
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IT DOESN'T MAKE SENSE TO ME!?!? Sure! I believe it can be hard. No, I've not had my own weight struggle per-say... but I've seen enough first hand that I know I don't want to BE stuck on my couch, moaning all night in pain, or feeling miserable/guilty every time I eat. Yes, it might hurt and be "hard" at first... BUT EVENTUALLY it gets easier! Soon, it's a way of life. It's just how you do things.<br />
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So take this <i>"KICK IN THE BUTT</i>" as your motivation today/this week. If you need me to really grab you by the shoulders and tell you that it's time to make a change, we can arrange that. I care about you so much that I WANT you to love yourself enough that you find a way to eat right, exercise, de-stress, be spiritual, find financial freedom and enjoy the life you have to LIVE while you're here to live it!!<br />
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How's that for tough love?<br />
-a.-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com6tag:blogger.com,1999:blog-801077611124309552.post-34211583957248346452012-01-23T14:00:00.000-05:002012-01-23T14:00:16.368-05:00A Year of Parenting.<div class="separator" style="clear: both; text-align: center;"></div><div style="margin-left: 1em; margin-right: 1em;"></div><div style="text-align: -webkit-auto;">It's been a smidge over a year now since we became parents. Puppy parents that is.</div><div style="text-align: -webkit-auto;"><br />
</div><div style="text-align: -webkit-auto;"><br />
</div><div style="text-align: -webkit-auto;">At Christmas last year (2010), I would have NEVER thought we would fall in love with a dog (ANY dog) like we have with Ginger. Earlier in the year, my sister and brother-in-law had a tragic departure from their first dog, Laci, after their relocation to New Hampshire. Laci didn't adjust well to the move, was living in a much smaller area, and was <u>anxious </u>all the time. Needless to say despite Megan's every attempt to help Laci, Roan and Meg had a hard decision to make. For Meg, it was terrible. She had to put down her "baby" before she became a <i>real</i> danger to someone else. My heart hurt for my animal loving sister in a way I couldn't really understand.... but I tried to comfort her and love on her while she suffered the loss of Laci alone (Roan was on sea duty during the entire struggle), in a new place and far away from family. </div><div style="text-align: -webkit-auto;"><br />
</div><div style="text-align: -webkit-auto;">Meg worked through the loss just as any human would. She tried to move all of the reminders of Laci out of sight so she wouldn't have to "think about her"; despite her attempts there were always the random days where Megan would find one of Laci's toys she had lost, or just her leash and the mourning process would happen all over again. :( Eventually, through lots of prayers, working out and loving friends Megan's heart healed and a special little package awaited her arrival in NC for Christmas. </div><br />
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</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="300" src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash2/167624_10150173477873696_638583695_8516831_2414517_n.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Charlie, Ginger's sister -- how GREAT are those ears?!</td></tr>
</tbody></table><br />
<br />
Our friend, Susan, was able to give Megan and Roan a new addition to their family. This new addition soon became known to our family as Charlie. She wasn't more than 3lbs., solid black and had the cutest ears!! I swooned over her as much as Meg did. Before long (and a bottle of wine later), I had talked Todd in to trying to get one of Charlie's sisters!<br />
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Susan helped us as much as she could, but Ginger was the last of the litter and was spoken for. The new year came around and we had only seen one picture of "GiGi".<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc6Sr5PBc6w1WggV1jUoJmM-2_KZIVk4lNBs_w8AS-2AfOtWAJkQLaEYNVEoyqTibIlBDYpQ2K9MbOW8CRdfZvzDun2OwEMsESiewkmmZk1nJY5DEIUBsT3pEFDFMNvjZwJc-MSDogdMCQ/s1600/first+pic+of+ginger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc6Sr5PBc6w1WggV1jUoJmM-2_KZIVk4lNBs_w8AS-2AfOtWAJkQLaEYNVEoyqTibIlBDYpQ2K9MbOW8CRdfZvzDun2OwEMsESiewkmmZk1nJY5DEIUBsT3pEFDFMNvjZwJc-MSDogdMCQ/s320/first+pic+of+ginger.jpg" width="320" /></a></div><br />
Between this single picture and the raving reviews of our friend Susan, Todd and I thought long and hard about taking this cutie in to our home. Soon, Susan called to say that the lady who had "spoken for" Ginger had decided to not take her. Although the news came unexpectedly and quite quickly, we decided to take her in to our home. A few days went by and we arranged for her pick up in Winston-Salem, NC.<br />
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We were typical first time parents. Scared and overly cautious. I had NEVER cared for a dog full-time and Todd had very limited experience. After night one and only one wake up call from her little crate, I knew we would be okay. Ginger has always been an eager and quick learner. She has always enjoyed long walks and has now become a light runner too!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbenewe327xRG9U5DULlURk9biGm-iIecJEZyHRYf_K016pPJh-e1N6KpAGGouhHOJLOly1EPCReqS7Nhg7DO2ih2fbQWyRLeNjBFGI_XroOIfbZlod1S5SsNP6l-SkBFcs_PqhIKdWlSl/s1600/IMG_20110625_154135.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbenewe327xRG9U5DULlURk9biGm-iIecJEZyHRYf_K016pPJh-e1N6KpAGGouhHOJLOly1EPCReqS7Nhg7DO2ih2fbQWyRLeNjBFGI_XroOIfbZlod1S5SsNP6l-SkBFcs_PqhIKdWlSl/s320/IMG_20110625_154135.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">She loves to go riding with the windows down.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE3Yy4nhuDhk7do1GoR_hm9d2k5wqehASMYCNxpG3k8KLV7EtogeJwlBsI2HKe3MquueVt3wihlk1DfCjvWA1Kd7xWM_ACsZ7ukl0ciVmIhhTDjUY3Bf0IJUu8GtkFd3quilLI64078BIk/s1600/ginger+and+her+BFF+tucker+060911.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE3Yy4nhuDhk7do1GoR_hm9d2k5wqehASMYCNxpG3k8KLV7EtogeJwlBsI2HKe3MquueVt3wihlk1DfCjvWA1Kd7xWM_ACsZ7ukl0ciVmIhhTDjUY3Bf0IJUu8GtkFd3quilLI64078BIk/s320/ginger+and+her+BFF+tucker+060911.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ginger and her BFF, Tucker (my Aunt Becky's Dog)<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzOPJ8HVcGALgxEPA83JXCortdtzektPEyEiiCddsTT1EtWApuyB1BR9Aq7F9yJwVvzJHodzq6uhf2Y2LUJNstrPlwBmNOooUEspmMy7MDMJY1kIjrOdNgTpgr2tGwpUBW_RO1u492LoEr/s1600/IMG_0004.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzOPJ8HVcGALgxEPA83JXCortdtzektPEyEiiCddsTT1EtWApuyB1BR9Aq7F9yJwVvzJHodzq6uhf2Y2LUJNstrPlwBmNOooUEspmMy7MDMJY1kIjrOdNgTpgr2tGwpUBW_RO1u492LoEr/s320/IMG_0004.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> </td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQaBP6fQJx4BdU_6YLv4EWuUgjkesX1RWZak94lo1gZUBiOI9Si2VuzmdkRvcKmMuncoki49oj3QC4zLKZS89YY_rYQ7wDZ4BiSjav1gyz2HK8DGrdNJ0lcap9YC_pw7vhFgyTzhMklxC7/s1600/IMG_20110626_220427.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQaBP6fQJx4BdU_6YLv4EWuUgjkesX1RWZak94lo1gZUBiOI9Si2VuzmdkRvcKmMuncoki49oj3QC4zLKZS89YY_rYQ7wDZ4BiSjav1gyz2HK8DGrdNJ0lcap9YC_pw7vhFgyTzhMklxC7/s320/IMG_20110626_220427.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Being at Nana's wore her out!</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7ComKOIRmYmE2HD7LRoyaaGmPz3P6zJIJ7PtaM2Bz8H7LYiP0kxk2BrJPWKWkNmhK1QI77kWZh8MbbN_we7XUroyphx4lAFRWDPAV9aXABEWu6wdxzzOWKweXxLPr4TDhZ8iruDAmfwZI/s1600/IMG_20110915_150737.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7ComKOIRmYmE2HD7LRoyaaGmPz3P6zJIJ7PtaM2Bz8H7LYiP0kxk2BrJPWKWkNmhK1QI77kWZh8MbbN_we7XUroyphx4lAFRWDPAV9aXABEWu6wdxzzOWKweXxLPr4TDhZ8iruDAmfwZI/s320/IMG_20110915_150737.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br />
</td></tr>
</tbody></table><br />
Having Ginger in our lives this year has been a nice change. She brings lots of energy and excitement to you EVERY time you walk through the door. She is wonderful company, even while sleeping. Most of all, she's made dog lovers out of me AND my mother-in-law!<br />
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I hope our family will continue to grow and that Ginger will be a very loved "first pet" for any children we are lucky and fortunate to have later in our lives. I also DREAD the day anything happens to her or the end of her life is near... but until that day comes, I will enjoy all the belly rubs, bone chewin', our long walks and her incessant butt waggin'.<br />
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Here's to another year as a dog lover. :)<br />
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Thank you Ginger for making a dog-lover out of me.-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-23083166692482830832012-01-17T20:22:00.000-05:002012-01-17T20:22:33.959-05:00Workout Wednesday: BikramIt's been a while since I've posted a Wednesday workout so I thought I'd expose a few readers to one of my favorite activities: Bikram Yoga.<br />
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I was going once or twice a week for 6 weeks prior to the holidays and haven't gone since... and I'm craving the heat with all this COLD weather! I just want to get warm from my bones out.<br />
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Bikram is a sequence of yoga that consists of 26 postures systematically designed to work every muscle, ligament, tendon and organ in the body. The postures are very doable and the classes are always the same (90 minutes). The best and worst part of the class is the temperature. The rooms are a nice and toasty 105(F). Now, don't freak out because the room is "warm"!! It's part of the practice!!! Yes, you're going to get sweaty in this practice. We all know that sweating helps to remove toxins from the body (it also helps to cool us!) so with the heat, your body warms up faster, your stretching is deeper from the beginning, and you're getting rid of the "junk" your body doesn't need through some icky sweat.<br />
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If you've never tried Bikram - TRY IT! There are studios all over the place and worth giving it a solid try. Don't go once and never again. Your first class will be VERY different from your 4th and 10th. I struggled at first to be still and focus, to ignore the heat and be okay with doing what my body could do that day (not two days ago). But when you leave... ohhhh, you'll feel <b><i>amazing</i></b>. Seriously.<br />
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Take a few minutes to check out this video. It's a beautiful arrangement of a class, the postures and testimonies.<br />
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</div>Good luck! Have fun staying warm this Winter.<br />
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Namaste.-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com1tag:blogger.com,1999:blog-801077611124309552.post-21791406961289266402012-01-09T15:27:00.000-05:002012-01-09T15:27:30.366-05:00Motivational Monday: Finding the MotivationLately, I've been struggling to stay motivated myself. Between work, the holidays, planning for the new year, deciding what my running life will look like in 2012, having friends and family in and out over the last few weeks and agreeing (after much debate) to take a PRN position at another hospital (which I won't start until February).... It's just been hard! :)<br />
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I feel you guys! (and I don't even have kids yet - which makes me wonder how I'll EVER be able to "do it all". yikes!)<br />
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But I got a little motivated this weekend thinking about a few things:<br />
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1.) Girls on the Run. The Spring season starts in March and it's been a month since I last ran with my "girls" and I'm going a bit stir crazy... I can't wait to see each of those smiling faces and hearing them cheer each other on towards their goals. It's motivation I LONG for these days. I miss the fun. I miss the giggles. I miss teaching girls to love themselves. A few more weeks and our 5k training starts again! YAY!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://girlsontherunkazoo.org/binout/757_Molly%20Quote-01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://girlsontherunkazoo.org/binout/757_Molly%20Quote-01.jpg" width="400" /></a></div><br />
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2.) Running Marine Corps Marathon. Yup. I said it. I'm going to do it. Well.... Registration opens March 7th. My calendar alarms are set and I'll do my best to be one of the first 30,000 people to crash the website and get registered before it's full and closed. Fingers crossed! I've got LOTS of training and many races between now and the end of October - but I'll do everything my body can do to run those 26.2 miles on these strong, short legs! :)<br />
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<img height="370" src="http://www.262apparel.com/skin/frontend/default/a051/images/home/shop_262_running_performance_apparel_01.jpg?1315592526" width="400" /> <br />
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3.) I randomly got to thinking about an old blog post I wrote. Maybe you remember her? She had those cool hot pink Nike running shoes? :) Well.... just in case you missed her story.... or if you do remember her, <a href="http://amandadelp.blogspot.com/2011/04/motivating-word.html">here it is again</a>. She's inspiring.<br />
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Her and her hot pink kicks are today's motivation. Our motivation to keep moving. No matter how we do it, just keep doing it.<br />
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Hugs, love and enjoy the miles. :)<br />
-a.-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-35841192608159392382012-01-06T06:00:00.000-05:002012-01-06T06:00:10.221-05:00Tips from the Trainers...My friend, Katie Wade, is amazing. We met in college at UNCG and I really wish I had tracked the number of miles we logged together in the two-ish years we ran, cycled, lunged and walked together. This girl is the superwoman of trainers. I don't know ANYONE who loves to workout more than me, except HER! :)<br />
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Plus, she's amazing. Katie ALWAYS has a smile on her face, a hug ready and a way to motivate even the sleepiest of sleepy heads at 0500! I have always believed that a good trainer/teacher doesn't have to scare you to do your workout... the best motivate you to kick your own ass. Katie does all that and still makes you want to smile at yourself in the mirror when you're done!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0YyLNPbT1qixup7yGFGv9_1sdhF4-ahf1z2TNsbSAUg7nmpil_Ih4LXyisIgFzV8EfKJsOIqHT3K474YSJuKMpsXDHOE5-KDINH0ofASrcTHM5L_2m5mj9FEs_vgKBd-w3E5OcBi2GOGy/s1600/katie+wade.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0YyLNPbT1qixup7yGFGv9_1sdhF4-ahf1z2TNsbSAUg7nmpil_Ih4LXyisIgFzV8EfKJsOIqHT3K474YSJuKMpsXDHOE5-KDINH0ofASrcTHM5L_2m5mj9FEs_vgKBd-w3E5OcBi2GOGy/s320/katie+wade.jpg" width="214" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Isn't she beautiful!? :) She'll probably kill me for posting this. </td></tr>
</tbody></table><br />
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She went off to Florida for graduate school my senior year of college... we haven't seen much of each other since then. She ran the Marine Corps Marathon in '09 when Todd did and we only got to catch up via phone then. We ran into each other, literally, at Charlotte Douglas Airport one early morning when I was flying out for work and she was going back to FL (was the best surprise ever!). We made it to her wedding almost two years ago now and I'm hoping to run with her sometime this year... She's constantly racing. Half marathon here. Marathon there. And every now and then some crazy ultra run of 40+ miles.... or something crazy. (and you guys think I'm CRAZY!?) Odds are, I should be able to meet up and run with her SOMEWHERE in the continental USA.<br />
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Anyway - I'm working on a business plan for an idea Todd and I have. One of these days it will come to fruition. Katie, I pray will be a part of this business. She doesn't know a single thing about it yet... but she will. :) One of these days soon. I can't imagine this idea without her. (who knows, it might be my only ploy to get her and her husband back to NC)<br />
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Katie posted this article on Facebook this week. Her friend, of whom I don't know personally - but know that I'd love her if I did, Michelle Adams is quoted in the article too. More strong women helping and encouraging others to be stronger!! I love it! So, the real reason for this post: The Sports Nutrition Insider article. (Although, Katie deserves a shout out and some love. <i>If she had a website established for her LLC, I'd happily advertise her services too!</i>)<br />
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Enjoy! You can read the whole article here or <a href="http://sportsnutritioninsider.insidefitnessmag.com/3210/wanna-lose-fat-gain-muscle-simple-but-brilliant-advice-from-the-planet-earths-leading-sports-nutrition-scientists-dietitians-and-personal-trainers">here</a>. More to come of Katie I'm sure... :-)<br />
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<h1 style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 26px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"><a href="http://sportsnutritioninsider.insidefitnessmag.com/3210/wanna-lose-fat-gain-muscle-simple-but-brilliant-advice-from-the-planet-earths-leading-sports-nutrition-scientists-dietitians-and-personal-trainers" rel="bookmark" style="color: #ca0002; font-size: 33px; font-weight: normal; line-height: 1.2; margin-bottom: 7px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="Permanent Link to Wanna Lose Fat? Gain Muscle? Simple and Sagacious Advice From Planet Earth’s Leading Sports Nutrition Scientists, Dietitians, and Personal Trainers">Wanna Lose Fat? Gain Muscle? Simple and Sagacious Advice From Planet Earth’s Leading Sports Nutrition Scientists, Dietitians, and Personal Trainers</a></h1><br />
<br />
<div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"><strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Question: What simple piece of nutrition/supplement/exercise advice would you give to a fitness enthusiast who wants to lose fat/gain muscle?</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">My advice is this: – DO consume 5 g of creatine daily; DO consume a high-quality protein immediately post-exercise. DO consume fish or fish oil regularly. DON’T consume (or limit severely) processed carbs. DON’T make sad sorry excuses. And quit stuffin’ your face for Pete’s sake. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Jose Antonio PhD FACSM FNSCA FISSN – </strong> <em style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="font-style: normal; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Sports Nutrition Insider Editor in Chief</strong></em></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"><strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="color: blue; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline;">Words of Wisdom From The Experts</span><a href="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/Einstein1.jpg" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; color: #004276; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;"><img alt="" class="size-medium wp-image-3260 alignright" height="225" src="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/Einstein1-300x225.jpg" style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-color: black; border-left-style: solid; border-left-width: 1px; border-right-color: black; border-right-style: solid; border-right-width: 1px; border-style: initial; border-top-color: black; border-top-style: solid; border-top-width: 1px; border-width: initial; float: right; margin-bottom: 2px; margin-left: 3px; margin-right: 3px; margin-top: 2px; max-width: 960px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="Einstein" width="300" /></a></span></strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Focus on protein at every meal (poultry, lean beef, fish, eggs, dairy or even a protein shake). – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Jim Stoppani PhD – Muscle & Fitness</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Eat foods that don’t have a label (fresh meats, fresh vegetables, fresh fruits) every 3 hours! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Juan Carlos Santana MEd FNSCA CSCS*D – Institute of Human Performance</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">5 fish meals/week!! Remember all fish count; both fish protein and marine fats are uniquely able to enhance body composition. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Susan M. Kleiner PhD RD FACN CNS FISSN – author of Power Eating</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Eat breakfast. It tells your body that you will not starve it and in turn your body will jumpstart your previously sleeping metabolism. If your body doesn’t trust that you will feed it-especially after hours of no food like when you were sleeping- it will hold on to any extra fuel (body fat!) like an old lady clutches her purse when she rides the subway! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Gunnar Peterson CSCS CPT – Beverly Hills-based Personal Trainer</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Take caffeine pre-workout. Supplement with creatine. Stop eating so much sugar. Cut back on all processed carbs. And eat more protein! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Jeff Stout PhD FACSM FNSCA FISSN – University of Central Florida</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Macronutrient manipulation is the best way to improve body comp. You don’t have to eliminate carbs or fat, just think about adding high quality protein to every meal/snack. Shoot for a 2:1 or 1:1 (for rapid changes) CHO:PRO ratio. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Abbie Smith PhD CSCS*D CISSN – University of North Carolina</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Pay close attention to your hunger and satiety cues. When you reach for food, ask yourself if you are really hungry or if you are eating for other reasons like boredom, stress or anger. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Marie Spano MS RD CSCS FISSN</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Don’t be enchanted by the evangelistic tales of things falling or rising in the blood (testosterone), muscle (protein synthesis or breakdown), or metabolism (e.g. ‘fat burning’), which often are disconnected from what you are seeking. Ask for evidence on the ACTUAL PRODUCT, for what REALLY counts: increased muscle mass and/or decreased body fat. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Anthony L. Almada MSc FISSN </strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Use common sense and stop the silly fad diets. It’s not about low calorie, low sugar, fat free, gluten free or any other ‘label.’ It is as simple as eating a variety of natural foods in there natural form at the right times of the day and be mindful of proper portion sizes. You have choices: an apple or a candy bar, a had full of M&M’s or almonds, fast food or home cooked, water or soda, etc. You know the answers, apply them and you will look and feel amazing. It is that simple! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Kim Lyons NASM CPT – former trainer on The Biggest Loser</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Consume whey protein. Numerous studies have shown how whey protein may prevent hunger, decrease inflammation and manage insulin better. If you can’t have the supplement, increase dairy food sources in your diet. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Marta Montenegro MF MS CSCS NSCA-CPT<a href="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/MAX-P-quote-for-SNI.jpg" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; color: #004276; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;"><img alt="" class="alignleft size-medium wp-image-3245" height="216" src="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/MAX-P-quote-for-SNI-300x216.jpg" style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-color: black; border-left-style: solid; border-left-width: 1px; border-right-color: black; border-right-style: solid; border-right-width: 1px; border-style: initial; border-top-color: black; border-top-style: solid; border-top-width: 1px; border-width: initial; float: left; margin-bottom: 2px; margin-left: 3px; margin-right: 3px; margin-top: 2px; max-width: 960px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="MAX P quote for SNI" width="300" /></a></strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">For nutritional supplements, before spending a lot of money avoid all the marketing hype and try to focus on the actual ingredients and the science behind them. Seek out help if you need, it. Contact the ISSN. For your diet, try to eat as “clean” as possible by decreasing your carbohydrate and saturated fat intake and by trying to “chew” most of your daily calories as opposed to “drinking” them. –<strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Darryn Willoughby PhD FACSM FISSN CSCS CISSN – Baylor University</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">A new year’s tip for a leaner 2012: Reduce (or eliminate) added sugar intake, increase lean protein intake, and take advantage of the power of caffeine! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Colin Wilborn PhD FISSN CSCS ATC – University of Mary Hardin Baylor</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">When all else fails, reduce your intake of starchy carbohydrates, and replace with fibrous carbohydrates like fruits and vegetables with high fiber and low energy density. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Tim N. Ziegenfuss PhD FISSN CSCS</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">You can use the best equipment and technology to fine-tune a high-end sports car, but without fuel it simple won’t perform. To get the most out of your training, you need to consider your body a high-end sports car. I mean you wouldn’t put water into the gas tank of a race car would you? Then why put junk into your body? – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">David Sandler MS CSCS*D FNSCA FISSN – National Strength and Conditioning Association</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">If you fail to plan, you plan to fail. Preparing healthy meals in advance and keeping supplements organized is essential to staying on track and achieving your fitness goals. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Rehan Jalali Celebrity Nutritionist</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Make sure each of your meals contains a wholesome, fiber-rich carbohydrate like fruit or a small portion of whole grains for energy and a lean protein to keep you feeling satisfied and to keep your muscles strong. Round out your meals with vegetables for fiber, nutrients and healing antioxidants for your exercised muscles. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">The Nutrition Twins: Lyssie Lakatos RD LD CDN CFT and Tammy Lakatos Shames RD LD CDN CFT</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">I would recommend a high protein diet. I took breads out of my diet in the last three weeks and lost five pounds. I even eat chicken for breakfast with tea. Have protein bars for snacks too. My mind also just feels better and more energetic for working out. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Suzy Favor Hamilton 3-time Olympian</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Avoid processed, refined white flour, white sugar carbs. And don’t be afraid to eat fat! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Mona Rosene MS RD<a href="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/brue_lee1.jpg" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; color: #004276; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;"><img alt="" class="alignright size-medium wp-image-3254" height="300" src="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/brue_lee1-231x300.jpg" style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-color: black; border-left-style: solid; border-left-width: 1px; border-right-color: black; border-right-style: solid; border-right-width: 1px; border-style: initial; border-top-color: black; border-top-style: solid; border-top-width: 1px; border-width: initial; float: right; margin-bottom: 2px; margin-left: 3px; margin-right: 3px; margin-top: 2px; max-width: 960px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="brue_lee" width="231" /></a></strong><strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"><span style="background-color: yellow;">There is no way to out-supplement a poor diet, nail your nutrition first. Dump the processed ‘foods’ and stick with lean proteins and veggies. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Michelle Adams MPH CISSN CSCS IFBB Pro</strong></span></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Measure your current body composition, set a specific goal composition, calculate the difference (in lean mass and body weight), then plan your training and diet accordingly. Focus on nourishment to build the body you want, instead of malnourishment to destroy the body you don’t – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Damon Hayhow CISSN</strong><strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Don’t be afraid to eat less than what you think that you need! –<strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Douglas Kalman PhD RD FISSN FACN – Miami Research Associates</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Protein throughout the day with the most important times being breakfast and post exercise (at least 20 grams). If you include at least one significant protein source with all meals and snacks you are on the right track as protein needs are increased relative to exercise effort – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Rob Wildman PhD RD LD FISSN</strong><strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Try to eat every 3-4hrs. In each meal try to include each of these three things: a lean protein (like chicken or fish, etc.), a fibrous carb (fruits and/or veggies), and a healthy fat (like avocado, nuts, etc.) – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Nick Tumminello CPT CSCC</strong><strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Success is never about the food. It’s all about having the skills, tools and the environment that ensures better choices are made consistently, but also the right choices are consistently available every time. Food proximity rules; if it’s easy to get to, eventually you’ll eat it! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Paul Cribb PhD – Metabolic Precision</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Most importantly, have positive mindset about working out and eating clean. Get rid of all the junk food in your house, and be consistent with weight lifting and cardio. Especially women- do not be afraid to lift a little heavier than usual! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Liza Muravyeva MS RD</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Start simple. Cut foods that are highly processed, high in sugar, high in saturated fat and low in nutrients. Drink 2 liters of water before noon. If you must have a late night snack, reach for a lean protein and step away from the bowl of ice cream. STOP blaming your parents for “making you fat”. Create a DO-ABLE nutritional plan and stick to it! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Jay Dawes, PhD CSCS Texas A&M Corpus Christi</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Eat more protein working up to a minimum of 0.75 grams per pound of body weight . This works to support muscle growth and keep you full longer so you shove less food into that hole below your nose. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Mike T Nelson PhD(c) CSCS MSME</strong><strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"><a href="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/Ted-Roosevelt-quote-on-critics-22.jpg" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; color: #004276; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;"><img alt="" class="alignleft wp-image-3274" height="270" src="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/Ted-Roosevelt-quote-on-critics-22.jpg" style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-color: black; border-left-style: solid; border-left-width: 1px; border-right-color: black; border-right-style: solid; border-right-width: 1px; border-style: initial; border-top-color: black; border-top-style: solid; border-top-width: 1px; border-width: initial; float: left; margin-bottom: 2px; margin-left: 3px; margin-right: 3px; margin-top: 2px; max-width: 960px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="Ted Roosevelt quote on critics 2" width="398" /></a>Don’t just “wing it” when it comes to nutrition. Know your protein, carb and fat grams and limit your fat loss to no more than 1.5 pounds per week. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Raphael Calzadilla BA CPT ACE</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">There really is no substitute for a great training program and good clean, well-balanced diet. For the recreational fitness enthusiast interested in losing fat and gaining muscle, rather than looking for the ultimate quick fix that simply does not exist, focus your efforts on a strenuous training program and well-rounded diet. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Kristy Lee Wilson BS NSCA-CPT NASM-CPT PES CES</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Even caloric distribution throughout the day, along with quality and balance, will positively impact body composition, glycogen storage, protein synthesis and immune system health. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Heidi Skolnik MS CDN FACSM </strong><strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">To enhance body composition will require time; make sure you schedule time to shop and cook. I train my client’s brain and brawn. You must have a strong positive mindset; you cannot let other people drag you down or sabotage your own fitness and health goals. In the end you control your health and well-being. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Nicole Moneer Guerrero NASM-CPT CISSN IFBB Pro</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Regardless of what type of training you are doing, always eat something within 15 minutes following every training bout. Ideally, this should include carbohydrates and a high quality protein source without excess dietary fat. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Lem Taylor PhD FISSN CISSN – The University of Mary Hardin Baylor</strong><strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Of all of the 20 amino acids leucine is mainly responsible for driving skeletal muscle growth (or at least turning on protein synthesis). To optimize this process consume 2-3 grams of leucine whether in supplement form (with 1.5 grams isoleucine and valine) or from high quality proteins each meal. Milk based proteins are 10 % leucine, egg is about 9 %, and meats are about 8 % leucine. This would amount to about 30 grams of high quality protein per meal for example from a milk based protein (3 grams of leucine). – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Jacob M. Wilson PhD CSCS*D<a href="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/confucius_slide.jpg" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; color: #004276; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;"><img alt="" class="alignright size-medium wp-image-3243" height="223" src="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/confucius_slide-300x223.jpg" style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-color: black; border-left-style: solid; border-left-width: 1px; border-right-color: black; border-right-style: solid; border-right-width: 1px; border-style: initial; border-top-color: black; border-top-style: solid; border-top-width: 1px; border-width: initial; float: right; margin-bottom: 2px; margin-left: 3px; margin-right: 3px; margin-top: 2px; max-width: 960px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="confucius_slide" width="300" /></a> - University of Tampa</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Eat like a caveman. Or to be PC, A cave-person. We’ve come full circle on this one. Eating wild game, fish and a variety of in-season vegetables, fruits, nuts and seeds proves to be our best bet for a lean, well-functioning body. And one more thing…SLEEP! Chronic sleep deprivation can cause weight gain by affecting hormones that control appetite as well as the way we store carbohydrates. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Gina Lombardi RDH NSCA-CPT *D – Host of Fit Nation</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">To transform your body, you must drink enough clean water, eat high quality REAL food 4-6 times daily and challenge your body with resistance. And then plan the next day. Consistency and planning lead to physical success. The little things done daily make ALL the difference. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Billy Beck CSCS CISSN</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Don’t overcomplicate things…simply make only one small positive nutritional change at a time until that small change becomes a good habit, and then add the next small change. Over time this will work out much better than changing many things at once– (and the results will last longer too). Also, be sure to add protein to every meal that you eat! Our research has documented that this helps to promote fat loss and muscle mass gains. <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">- Michael J. Ormsbee PhD CSCS CISSN – Florida State University</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">One “cheat meal” is ok, if your diet is typically on point. Don’t beat yourself up or stay too rigid. One salad doesn’t make an overweight person thin either. It’s about the long haul. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Shawn Wells MPH RD CISSN</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Enhancing body composition implies maximizing lean muscle mass and reducing stored body fat. In terms of maximizing lean muscle mass, supplement with creatine monohydrate. Not only is this supplement safe and inexpensive – it WORKS. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Bill Campbell PhD CSCS FISSN</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">The simplest beginning is to start cutting back carbs (e.g wheat, grains, potatoes, anything ‘white’; but not so much fruits and veggies). Increase protein intake esp lean meats and egg whites. Also, whey protein creatine and caffeine (pre workout) are proven supplements to help you achieve your goals. –<strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Ty Nordic CSCS<a href="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/Mark-twain.jpg" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; color: #004276; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;"><img alt="" class="alignleft wp-image-3283" height="337" src="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/Mark-twain.jpg" style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-color: black; border-left-style: solid; border-left-width: 1px; border-right-color: black; border-right-style: solid; border-right-width: 1px; border-style: initial; border-top-color: black; border-top-style: solid; border-top-width: 1px; border-width: initial; float: left; margin-bottom: 2px; margin-left: 4px; margin-right: 4px; margin-top: 2px; max-width: 960px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="Mark twain" width="337" /></a></strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Pay attention to what you eat before, during and after your workouts and be sure that regardless of the goal a good bit of general advice is to eat at least 1-2g/kg of protein per day (especially when trying to lose to maintain the muscle you do have), healthy fats are wicked good for you and should be at least 30% of your macro breakdown for fat loss OR muscle gain and don’t be afraid of carbs!!! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Melissa Traynor CISSN ACSM CPT-HFS</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Spend a small percentage (10%) of what you would on your fitness equipment, clothing etc and another 10% of the time you spend on your fitness endeavours on your food and food preparation. It will pay dividends over 10:1 in terms of performance and recovery in most cases<strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">. – David Driscoll MSc CSCS</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">If you want to lose fat and gain muscle, you need to eliminate the single nutrient that will stimulate fat storage: sugar. In a study conducted by researchers at UCONN, men who ate a high-protein, moderate-fat, zero carb diet lost significantly more fat and gained almost double muscle than men who ate more sugar and less protein. Rule of thumb: if it tastes sweet, only eat it after your workout, if at all. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Cassandra Forsythe-Pribanic PhD RD</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Bump up your protein and reduce simple and extra complex carbs as much as possible- and make sure to consume some carb protein combination immediately post exercise!! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Kelly Kennedy PhD CISSN ACSM-HFI</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Cook and pack your own protein-rich meals and keep “emergency snacks” such as nuts of all kinds (e.g. walnuts, almonds, etc) in your car so you never skip a meal or are tempted to hit the McD’s drive-thru! And wash every meal down with pure simple water! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Carla Sanchez NSCA-CPT IFBB Pro – Performance Ready Team</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">You have to just do it (i.e. nutrition and training) consistently. You need proper nutrition (including appropriate, credible supplements) and a training plan tailore to suit your goals. It must be a lifestyle not a quick fix. Quick fixes don’t work; because they are quick to come and quick to go. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Jenna Becker MS RD CISSN</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Challenge your large muscle groups a couple of times a week by doing squats, throwing hay bales, or hoisting cinder blocks so that you are huffing and puffing and burning. Stay consistent, maintain good form and increase the resistance as you get fitter and stronger. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Tom Seabourne PhD CSCS<a href="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/franklin-fool.jpg" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; color: #004276; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;"><img alt="" class="alignright wp-image-3297" height="280" src="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/franklin-fool.jpg" style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-color: black; border-left-style: solid; border-left-width: 1px; border-right-color: black; border-right-style: solid; border-right-width: 1px; border-style: initial; border-top-color: black; border-top-style: solid; border-top-width: 1px; border-width: initial; float: right; margin-bottom: 2px; margin-left: 3px; margin-right: 3px; margin-top: 2px; max-width: 960px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="franklin-fool" width="268" /></a></strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Shoot for 10 portions of fruit and vegetables daily, with most of the portions coming vegetables as sugars from fruit not helpful when aiming for weight loss. Vegetables are best juiced, steamed, lightly cooked and blended into soups, or raw; with stir-fries, roasted and casseroles thrown in for variety. Power this up with plenty of fresh or dried herbs. And how to achieve this? Add several colourful servings to EVERY meal and snack starting with breakfast. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Andrea Cullen</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Adding lean protein is hands down the best way to promote muscle growth – it is the building block. Losing fat and gaining muscle at the same time is a tall order, so also adding Branched chain aminos pre workout for preserving muscle is a good plan as well. – And stay out of the Drive throughs…..;-) – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Shannon Leroux Pro Figure Athlete</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Track your food intake. Often after a few days of tracking the realization usually is: underestimation of overeating or overestimation of undereating. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Allison Ethier NSCA-CPT CanFitPro-PTS CISSN</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">My single piece of advice would be to get back to the basics. I think to often we are all trying to find the latest and greatest new things and forget about the tried and true. These include a clean, natural food diet with basic supplementation of protein, creatine monohydrate and EAAs. If it seems to good to be true, it probably is!<strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"> – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Lacy M. Puttuck RD CISSN CSCS</strong></strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Increase your protein and vegetable intake, increase meal frequency, and decrease sugar, processed foods, and portion sizes. Three important supplements to begin taking are: a multivitamin, vitamin D, and fish oil. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Stephanie Svoboda CSCS CISSN</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Change your mindset in how you view food. Every time you eat you have a choice to choose foods that provide the body with stable energy, enzymes, and nutrients to improve the efficiency of the body and decrease inflammation. Get out of a diet mindset and make your food choices with those positive principles in mind. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Amanda Carlson-Phillips MS RD CSSD – Athletes’ Performance</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"><a href="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/ThomasEdison_quote_hard_work.jpg.scaled1000.jpg" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; color: #004276; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;"><img alt="" class="alignleft size-medium wp-image-3314" height="169" src="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/ThomasEdison_quote_hard_work.jpg.scaled1000-300x169.jpg" style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-color: black; border-left-style: solid; border-left-width: 1px; border-right-color: black; border-right-style: solid; border-right-width: 1px; border-style: initial; border-top-color: black; border-top-style: solid; border-top-width: 1px; border-width: initial; float: left; margin-bottom: 2px; margin-left: 3px; margin-right: 3px; margin-top: 2px; max-width: 960px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="ThomasEdison_quote_hard_work.jpg.scaled1000" width="300" /></a>Make sure your resistance training program is practical (nobody gets an ideal physique by doing bicep curls while balancing on an inflatable disk) and that the weight/load and/or volume are substantial, throughout any variations, to satisfy muscle building. Supplements (i.e. whey protein, caffeine, creatine and beta-alanine) and diet are complementary to body composition enhancement as well as exercise regimen progressions. But don’t think for a minute that there is a magic pill, powder or potion that makes you exempt from eating cleaner and working harder! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Anna Lepeley MS PhD(C) CSCS CISSN</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Muscles lack the necessary enzymes to use alcohol as fuel. It negatively affects reaction time, hand-eye coordination, balance, thermoregulation, fluid balance, glycogen conversion and muscle growth. Alcohol decreases strength, power, speed, muscular endurance and cardiovascular fitness. For these reasons, the healthiest alternative is abstinence. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Robert Taylor Jr SCCC CSCS*D CES NSCA-CPT*D CSES</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Everyone wants a simple explanation as to how they can gain muscle and lose fat. The reality is that it’s a difficult process with no easy way from point A to point B. The best advice I can give you is that patience, dedication, and hard work are by far the key ingredients for changing body composition. The worst plan executed with the best work ethic is way better than the best plan executed with poor work ethic. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Layne Norton PhD IFPA and NGA Natural Pro Bodybuilder</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Pick a goal, devise a system to reach that goal, and work toward it with both determination and patience. The opposite of training is beating the crap out of yourself every workout, with no goal beyond pain tolerance and bragging rights. It makes no more sense than the old advice to eat a low-fat diet and walk around the block a few times. Training is in the middle of those extremes: hard work, but with a plan and a purpose. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Lou Schuler</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Success is a result of consistently doing the right thing. The client or athlete that fails to be successful is the one that simply will not adhere to what we know works. Their world is filled with excuses, whining about their lack of progress, yet they never realize that the blame for their failure rests solely on their shoulders. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Mark Myhal PhD<a href="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/Lao-Tsu.jpg" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; color: #004276; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;"><img alt="" class="alignright size-medium wp-image-3324" height="168" src="http://sportsnutritioninsider.insidefitnessmag.com/wp-content/uploads/2012/01/Lao-Tsu-300x168.jpg" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial; float: right; margin-bottom: 2px; margin-left: 3px; margin-right: 3px; margin-top: 2px; max-width: 960px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="Lao Tsu" width="300" /></a></strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Have a whey protein shake preferrably an organic kind like warrior whey to ensure highest quality nutrients, about 30 min pre-workout with about 20-30 grams with water or almond milk and ice and post-workout when hunger strikes within 30 min to an hour about 30 grams with a little fruit like berries, a little fat like almond butter, and organic greens like greens plus for vitamins, minerals and antioxidants. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Yarixa Ferrao</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Take advantage of your post-exercise nutritional window–consume 1/4 gram/lb of whey protein as soon as possible following your workout. It’s perhaps the easiest thing you can do to maximize muscle protein synthesis. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Brad Schoenfeld MSc CSCS – author of Look Great Naked</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Set performance-related exercise (or sports) goals. What you get out of workouts is proportional to what you put into them. Human beings are naturally performance oriented, and setting performance goals provides the motivation to put a lot into one’s training. - <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Matt Fitzgerald, CISSN, author of Racing Weight: How to Get Lean for Peak Performance</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">A ship that’s overloaded and brought about far too sharply will likely capsize; so, too, will a person fail at achieving their goal if they attempt to make too many changes at once. Thus, be in it for the long-haul. Make one change, let your body respond and then begin to plateau before adding a second change. In this regard, the best and most simple way I’ve found to effectively change a person’s body and energy levels is to first have them change their breakfast. If you can control blood glucose from the moment you wake up, a large part of the battle has already been won.<strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"> – Chris Lockwood, PhD, CSCS</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Eat leafy greens at every meal, they contain omega-3 fats too! Think spinach & eggs with salsa for breakfast, a handful of mesclun greens tossed into a smoothie mid morning, a big composed salad of tuna & beans on a bed of arugula for lunch, romaine lettuce wraps filled with Greek yogurt, shredded carrots & olives midday, and steamed kale alongside a baked sweet potato & lean grass-fed beef or steamed fish for dinner. Power meals don’t come in containers. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Elizabeth Brown, MS, RD, CPT, CDE Certified Holistic Chef</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 1.6; margin-bottom: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Go for the “White-Out” approach to diet by eliminating the white’s: sugar, bread, rice, and pasta. Skip sugary soft drinks and fruit juices. Instead, get your carbs from fibrous veggies and some fruit. And by all means eat more protein with your meals! Mixing protein with carbs means less of an insulin spike and less fat storage — good news for your abs! – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Rick Collins Esq FISSN</strong></div><div style="background-color: white; color: #252324; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 13px; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Make protein your number one nutrient source. Cut back or eliminate carbohydrates and focus on solid protein sources such as meat, fish and whole eggs and good fats such as avocados, and fish, olive and macadamia but oils. Don’t skip meals and make sure the first thing you do when you get out of bed in the morning is consume at least 50 grams of protein. – <strong style="font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">John Romano – VPX Sports</strong></div>-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0tag:blogger.com,1999:blog-801077611124309552.post-18000740716259794232012-01-05T16:37:00.000-05:002012-01-05T16:37:38.100-05:00New Year..... New You?"New Year. New You?"<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq7gVYpr3yQYtGXxRiYr0ABPqPOmWKfzLEf4jO3PIFQyLZr0Kkk5KQ7_ZSxbyCOP5NpYqL2V7K38yr7ei_DqX37QdgyksfJuqKMEKz-dgjBqfI01cw8mDdqABioyj-xKnIgULRbEXf_cUi/s1600/2012.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq7gVYpr3yQYtGXxRiYr0ABPqPOmWKfzLEf4jO3PIFQyLZr0Kkk5KQ7_ZSxbyCOP5NpYqL2V7K38yr7ei_DqX37QdgyksfJuqKMEKz-dgjBqfI01cw8mDdqABioyj-xKnIgULRbEXf_cUi/s400/2012.jpg" width="400" /></a></div><br />
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Or are you as over that little jingle as I am? Not that there isn't some truth to it... but what is it that makes the mark of a new year so important that it makes people instantly motivated to DO GOOD for themselves finally? Personally, I get annoyed by it all and the sudden flood of people to they gym. I'm sorry, I've been going to the gym of our apartment complex at least 3 days a week for almost 6 months now and when we went Tuesday night it was RIDICULOUS!<br />
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Todd sarcastically even asked " you all live here?!" when we walked in... of course no one heard our mumbles over their blaring ipod's, but still... Where the heck did these people come from. We of course saw the two faces we always see at the gym... but there were about 30 other sweaty, determined faces we'd never seen in all our time at the gym. All the cardio machines were taken and wait lines had started. Most of the equipment was occupied and most of the floor space was being hogged. I almost left, but I was feeling quite motivated that night and finagled the last empty bench and got to work. Impressively, I felt GREAT that night. I did an upper body workout since I was going to be limited by the crowd.... but it was worth it.<br />
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I won't worry about the crowd too much. In a week or two they'll be gone.....<br />
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Well, I should say it more like... they'll all be coming at different times and more sporadically because of other engagements, work, dinner, etc.... I do hope they all keep up the good work though! (just not when we want to hog the gym! ;) hehe) It is inspiring to see everyone working hard, but I wish it wasn't just a "fad" the new year brought on to so many people.<br />
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I realllllly want Americans to see their health differently. It's not just putting hours in at the gym. It's about what we put in our body and what we push our body to do. I've said it a hundred times before, but our body is the one gift from God we must cherish and care for to fulfill our Purpose. This is one gift we can't exchange, we can't return and we don't get a "replay" button on. I want everyone to do their best always to care for their body... not just for a few weeks at the new year... and here or there. <b>Always</b>! Yes, we aren't perfect, and yes, I love a few too many peanut m&m's at times... but I acknowledge these errors in my day to day living. I cut out calories elsewhere or tack on an additional 10 minutes in my workout to burn the extra 100 calories. It's all choices I make. There isn't a little devil twisting my arm telling me to eat these m&m's or not to get my work out in today.... it's <i>alllllllllll </i>me.<br />
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That's true for all of us. We make time, money and energy for everything we WANT to do. So why isn't a healthy lifestyle you WANT to have?!<br />
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As most of you know, if I can get on my "roost" about anything... it's all about <i>this</i>. Making yourself a priority. Love yourself enough to make yourself important. Important enough to take care of.<br />
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In 2012 make the decision this year to make LIFELONG changes and commitments to YOURSELF! Make small changes all the time for the better... it's easier that way. It's always harder to stop smoking overnight than it is to taper off of the cancer sticks.... all decisions are like this. Start low and go slow.... eventually you'll make many changes for the better and be able to MAINTAIN those changes forever!<br />
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-This week, add more water. Even if it's just one more glass a day..... whatever it is, just start.<br />
-Next week, walk more. Start with ten minutes a day and add a minute each day once that starts to feel "do-able".<br />
- Try to skip the salt. Just move the salt shaker from the table and enjoy your food the way it is, naturally. :)<br />
- Next month, do jumping jacks in the bathroom on your breaks. Short bursts of cardiovascular activity not only help with your endurance, but aid the body in "pressure washing the vessels" of plaque and cholesterol build-up!<br />
- <b>Get a physical</b>. Seriously - find a doctor. Go to your appointment. Write down your numbers - your height and your weight. Make sure they check your cholesterol, blood sugar (and A1C), thyroid, etc... Don't forget your numbers.<br />
- In a few weeks, try a workout class. Any kind. Do something for FUN. Make friends while you're there. (they'll probably convince you to come back).<br />
- Next month - cut out your sugary drinks.<br />
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These are just a few examples you can change or add to your routine. Share your ideas and goals with the other readers... You might have an idea that has helped you and can help others too!!<br />
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<b><u>I have high hopes for us in 2012 friends!</u></b> I'm working on my personal goals (for another post) and want to help you with yours. Trust me - I'm going to need <u><i>LOTS</i></u> of encouragement this year from you guys.... but know, I'm here for you too!<br />
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Share your thoughts and ideas, questions and comments. We're all in this together. We all need accountability, and you're mine. :)<br />
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Hugs and Love! Happy 2012!<br />
- a.-redhttp://www.blogger.com/profile/13522346834802404965noreply@blogger.com0