| PeerTrainer.com |
| Buddy up, Slim down. Check it out: http://www.peertrainer.com/ |
| E.E.U Team challenge |
| Coming soon :) |
| Teams on the Challenge |
From Flab To Fab Team
Eve24:
07/28/07: 124.0 lbs
08/04/07: 121.8 lbs
Riles:
07/28/07: 192.5 lbs
08/04/07: 190.0 lbs
Moonlight:
07/28/07: 259.5 lbs
08/04/07: 258.5 lbs
Marceyr:
07/28/07: 148.8 lbs
08/04/07: 148.0 lbs
Healthy Hotties Team
Bethsan:
07/28/07: 150.0 lbs
08/04/07: 146.0 lbs
Msmuggle:
07/28/07: 160.0 lbs
08/04/07: 159.0 lbs
Dream87:
07/28/07: 163.0 lbs
08/04/07: 160.5 lbs
Yurasi:
07/28/07: 195.0 lbs
08/04/07: 194.0 lbs
Funky Flab Blasters Team
Gonnabfit:
07/28/07: 205.0 lbs
08/04/07: 203.5 lbs
Erosfan:
07/28/07: 205.0 lbs
08/04/07: 202.0 lbs
Bohofunk:
07/28/07: 189.0 lbs
08/04/07: 186.0 lbs
Ladykool:
07/28/07: 209.8 lbs
08/04/07: *pending
Fab & Fit Team
Brimgray:
07/28/07: *pending
08/04/07: *pending
Macsweeti:
07/28/07: 165.0 lbs
08/04/07: 164.0 lbs
*star*:
07/28/07: 57Kg
08/04/07: *pending
lizrego:
07/28/07: 193.0 lbs
08/04/07: 191.5 lbs
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| Eat well, exercise, lose pounds |
| Coming soon... |
| Motivation |
| Coming soon |
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| Good Ways to Get Going |
| Saturday, August 11, 2007 |
 No one exercise is better than another. Your only goals are to move your body, pump up your heart rate -- and have fun doing it. What you choose is a matter of preference. Here's what some of the popular exercises have going for them.
- WALKING
Benefits: It doesn't cost anything and won't beat up your joints, and you can do it anywhere -- down your street, at the mall, or in a park. Its low intensity makes it a good starting point for any exercise program, but if you pick up the pace (especially on hills), it delivers a solid cardiovascular workout.
Tips: Start by just heading out the door. Breathe the air. Let your mind wander. Try to walk for at least 10 minutes at first, and gradually lengthen your walks as you feel more comfortable. Keep the pace easy until you hit the 20- to 30-minute mark, then start cranking up the intensity. Work toward a pace of about four miles per hour, which will equal a mile every 15 minutes. A simple gadget called a pedometer, available at sporting-goods stores, can keep track of your mileage for you.
- JOGGING
Benefits: It's almost as inexpensive and convenient as walking. Because it's more intense than walking, you can get a better workout in less time. It also feels (and looks) more serious than walking, which can bolster your sense of accomplishment.
Tips: Instead of a run, set out for a "wog" -- a walk-jog. Start out by walking briskly, then progress into a run. When you feel winded, walk again. As you become better conditioned, you'll find yourself jogging more and walking less. If your joints start to bother you, rest for a day or two or go back to walking. To minimize the risk of injury, avoid hard pavement and opt, whenever possible, for soft, even surfaces, such as running tracks at schools and smooth expanses of grass.
- BICYCLING
Benefits: Biking delivers fitness benefits plus a bracing rush of speed -- at least if the bike is real, not stationary. Both types exercise your heart and leg muscles without putting undue stress on your knees.
Tips: Start at a moderate pace of about 50 revolutions per minute (rpm). Digital readouts on stationary bikes often show the rpm; on a real bike, count the number of times one pedal reaches the top of its arc and then multiply by two. When it feels comfortable, gradually boost your rpm to somewhere between 60 and 90. From there, you can adjust the program on your stationary bike for more resistance or (on a real bike) start shifting into higher gears or head for the hills.
- SWIMMING
Benefits: By taking the load off joints, swimming is one of the exercises least likely to injure you, especially if you're overweight. It's also highly aerobic, depending as much on heart and lung capacity as muscle power.
Tips: Start at a leisurely pace with strokes that keep your face out of the water. When your aerobic conditioning improves, you can start holding your breath more. Make it a goal to do 10 laps without stopping. You might also decide to take a water-aerobics class if one is offered at a gym near you.
- ROWING Benefits: Works both the arms and the legs (along with most of the body's other muscles) while providing an excellent aerobic workout.
Tips: For proper form, use your arms and legs simultaneously, sliding back in the rolling seat without throwing your back into the action. Once you've got the motion down (if you're at a gym, ask a trainer for instructions), start with short 5-minute sessions and gradually work up to the 30-minute target, then adjust the resistance to make the exercise more difficult.
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posted by Enthusiastic Exclamationaholics Unite @ 8:39 PM   |
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| Get the Family Involved In Your Diet Plan |
| Thursday, August 9, 2007 |
 If you have a family, you may find it difficult to initiate new eating and exercise habits for yourself without changing their habits at the same time.
In fact, the least successful diets are usually those that require people to eat in isolation from their families, cooking one meal for themselves and another for the other members.
Because low-fat foods not only control weight but also contribute to good health, changing dietary habits is important for the entire family. Aim to change your family's preferences for high-sugar and high-fat foods and enlist their support for reaching your long-term goals. But be prepared: When trying to work your new lifestyle into your family's routines, you may encounter some resistance.
Here are some easy solutions to common problems:
Problem: Nutritional needs for children. Your own diet may create unforeseen nutritional problems for your children.
Solution: Because children are still growing, they should not have their calorie intakes restricted, but it is important to introduce them to healthy eating habits at the same time that you are improving your own. Make sure that they are getting the necessary calcium and other nutrients for growth by adapting your own meals for them. Keep a supply of whole milk for the children and low-fat or skim milk for yourself. Add cheese for them to low-fat salads that you prepare for yourself. If you are serving baked potatoes, make fillings more calorie-rich for the children with creamy sauces, while you fill your own with water-packed tuna or yogurt.
Problem: Finicky eating. Your children and perhaps your partner resist or oppose changes to their favorite meals.
Solution: Adjusting your family's favorite recipes by reducing fat whenever possible is a way of subtly changing habits. Make hamburgers healthier by using extra-lean meat and serving them on whole-wheat buns. Gradually cut down the amount of sugar in desserts that you prepare and in other items you buy.
Problem: Lazy family habits. The family as a whole may prefer watching television to sports and other physical activities.
Solution: Gradually wean everyone away from the television. Begin by playing board games, then move on to more active pursuits that are also fun, such as swimming or in-line skating.
Problem: Your partner doesn't support your plan. If your partner is overweight, he or she may have a vested interest in keeping you plump. A partner may even sabotage your best efforts by bringing home treats or take-out food, to relieve you of the burden of cooking.
Solution: Discuss your goals with your partner. Make sure he or she understands the importance of what you are trying to do and some of the principles of healthy eating and exercise that you are attempting to introduce. Get your partner involved with meal preparation and exercise ideas. Perhaps he or she has a favorite sport you could share. If your partner brings home treats, try to maintain your self-control. Explain that these make your task harder and, though the occasional treat is fine, if this happens on a regular basis, it will undermine your careful eating plan. |
| posted by Enthusiastic Exclamationaholics Unite @ 5:04 PM |
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| Conquer Your Cravings (from Reader's Digest) |
| Wednesday, August 8, 2007 |
 It's 8:00 p.m., and you're sitting comfortably in front of the television when suddenly the urge hits: You must have a bowl of mint chocolate chip ice cream. You can't stop thinking about it. Your craving is so intense that if you don't find ice cream hidden in the back of your freezer, you may even run out to the store to pick up a half-gallon.
We've all experienced those strong urges for a particular food -- whether it be ice cream, greasy French fries, or Oreo cookies. So how do you prevent your craving from turning into an out-of-control binge? Nutrition experts offer these simple tips to tame your urges.
- Let it pass. Studies suggest that the average craving lasts only about 10 minutes, so try to let the urge subside before you even walk into the kitchen or toward the vending machine.
- Practice portion control. While it's okay to slip up occasionally, you need to keep an eye on how much you're eating. Try to prevent yourself from overindulging by placing only a certain amount of food in front of you. For instance, try putting potato chips in a small bowl rather than eating them right out of the bag.
- Reach for healthy substitutes. Try to eat a similar food that has a better nutritional value than the one you crave. A glass of chocolate skim milk instead of a candy bar is a healthier choice. Or, instead of regular ice cream, try low-fat frozen yogurt.
- Don't be too restrictive. Any food is okay in moderation and depriving yourself may lead you to overeat something else.
- Write it down. Keep track of your cravings in your journal to determine if your emotional state is the underlying trigger. Once you figure out what's causing your urges, try looking for other ways to address those emotional needs. If you're having a stressful day, take a break and go for a walk or call a friend. If you're feeling down, try renting funny movie.
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"The chains of habit are generally too small to be felt until they are too strong to be broken." ~ Samuel Johnson
More cravings help info |
| posted by Enthusiastic Exclamationaholics Unite @ 8:58 AM |
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| 50 Ways to Beat Exercise Boredom (from Reader's Digest) |
| Tuesday, August 7, 2007 |
 Even the most committed walkers will admit that, sometimes, putting one foot in front of the other can get a little boring, especially if you're covering the same old route or the same old piece of treadmill rubber day after day. Never fear - boredom relief is here.
1. Assault your senses. You can't possibly get bored on the treadmill when you're watching the news on TV, talking to your mother on the phone, or reading a magazine or two. Need extra stimulation? Do all three at once.
2. Stalk your dream house. Walk the most beautiful neighborhoods and ogle the architecture. Then decide which house you'll buy if you win the lottery.
3. Inspire yourself. "I have my clients make their own tapes," says Tim Culwell, a fitness professional in Denver. "Tape a self-affirming talk to yourself about things you want to improve in your life. Your subconscious will listen better to your own voice."
4. Have a destination. When you're going somewhere special -- a friend's house, a favorite shop, or a fruit stand -- you'll have more fun getting there.
5. Monitor your heart. "Heart-rate monitors are coming on stronger -- many people really love to see changes in the numbers," says Ruth Stricker, owner of The Marsh, a trendsetting health club in Minnesota that sponsors a walking program. Watching your numbers improve is fun -- and powerful motivation to keep walking.
6. Plan your reading. "I save those long articles in The New Yorker for my treadmill sessions," says Gabrielle Buckley, 38, an avid Southern California walker. "A good long one takes me about 45 minutes to read, which is perfect for the treadmill."
7. Practice the relaxation response. Harvard's Herbert Benson, M.D., author of Timeless Healing (Simon & Schuster, 1997), has proved that the relaxation response significantly reduces symptoms of physical stress, including high blood pressure. "While walking, focus on a repetition. If you're spiritual, repeat a prayer while you're walking," he advises. "If you're not, repeat something else, or focus on your footfalls."
Different Tune
8. Listen to music. "There's no question that listening to music can help an exerciser," says Jack A. Taylor, Ph.D., director of the Center for Music Research at Florida State University in Tallahassee. "It keeps a steady beat going, and the research clearly shows that music puts your mind into a mild state of euphoria."
9. Customize your music. "I keep a notepad in my car and write down songs I like, ones that have a good beat for walking," says Buckley. "When my list gets to 12, a guy at my gym makes a tape for me."
10. Monitor your legs. Clip on a pedometer, and watch how quickly the miles add up.
11. Exercise your wallet as well as your body. Join a mall-walking club and window-shop while you walk. Then reward a good workout with a small purchase.
12. Vary your routes. "We have all kinds of routes," says Linda Fitzgerald, an exercise physiologist who leads a YMCA walking group in Palo Alto, Calif. "We have shady routes for hot days and sunny routes for cool days."
13. Join a walking club. "It's great for both the routes and the companionship," says Lynette Reagan, who belongs to the Baltimore Walking Club. Call 800-AVA-WALK for a club near you.
14. Count squirrels. Or seagulls. Or cats -- there are lots of them out there.
15. Find a walking pal. The commitment will get you out of the house; the talk makes the walk fun.
16. Learn a foreign language. Listen to language tapes as you walk.
17. Listen to books on tape. "You'll exercise your mind as well as your body," says Kevin Burns, a trainer at the Sweatshop in St. Paul, Minn. "My clients love it -- they 'read' dozens of books throughout the walking month."
Find Purpose
18. Write poetry in your head. Dictate it into a microcassette if you want to preserve it for posterity.
19. Find a busy route in a big city. Dodging taxis and trucks will keep you nimble.
20. Invite your boss for a walk -- you'll probably see sides of each other that you didn't know existed.
21. Teach yourself to whistle.
22. Sign up to walk a 5K or 10K event. "I encourage my clients to enter competitions like 5Ks -- not to win, but for the fun of it," says Joe Morales, a personal trainer in California. "Somebody who has never been athletic gets such a thrill out of completing their first competition."
23. Walk for charity. The camaraderie and do-goodism will keep you moving.
24. Walk the dog. Not only will you have a purpose for your outing, but you'll have a good listener too.
25. Birdwatch. "I look for robins and sparrows and bluebirds when I walk," says Burns. "It stimulates the mind and keeps me focused." Take along a guide to your region's birds, and educate yourself.
26. Sing along with the great opera arias on your personal stereo.
27. If it isn't safe to walk with headphones on, sing the great opera arias anyway.
28. Do several mini-walks in a day: Changes in scenery keep walks fresh.
29. Read trashy magazines on the treadmill -- much trashier than you'd let yourself read at home.
Multi-Task
30. Don't step on the cracks.
31. Walk backward for a while. "It gives you cross-training benefits -- and it keeps you alert," says Culwell.
32. Walk with a trainer. "We're all creatures of habit, and we don't recognize our abilities to get to the next place, but a trainer can cheer you on and get you there," says Ellen Abbott, walking director of the Boston Athletic Club.
33. Cross-train. "Because I lift weights, I'm much stronger when I walk, and I enjoy the walks so much more," says Abbott.
34. Nature-walk. Seek out routes blessed with woods, beaches, or gardens.
35. Be a big shot. Talk on a cell phone while you walk.
36. Wear a CamelBak water carrier. You'll stay hydrated, which will keep your energy up. Plus, you'll have fun sporting neat equipment.
37. Fantasize. Write a mental soap opera starring all those gym rats you have to stare at while you're on the treadmill.
38. Pace your mail carrier. "They've developed an art and science out of walking," says Burns. "Walk along and chat with him or her."
39. Strength train while you walk. "Do some very slow walking lunges and some slow side squats," advises Culwell.
40. Start a walking club. Don't invite people with very strong opinions on politics or religion, though.
41. Explore neighborhoods. "Learn about the houses, the architecture, and the history of your neighborhood or other neighborhoods you like," says Burns. "Find out where the haunted houses are!"
42. Plan a walking vacation. It'll give your workouts a goal as well as give you something to daydream about while you walk.
43. Watch reruns of Monty Python's Flying Circus, and look for John Cleese as the Minister of Silly Walks. You won't find walking dull again.
44. Interval-train. "Walk and then run a little, or walk fast for 3 minutes, then return to your normal speed," advises Abbott. "It breaks the monotony, and it builds strength and endurance."
45. Walk your daily errands. "Find safe, comfortable routes to your library, video store, and market, and put on a backpack," says Burns.
46. Plan your week in your head.
47. Have an imaginary conversation with a historical figure. "Imagine that Eleanor Roosevelt or Gandhi is on the treadmill next to you," says Burns.
48. Get vertical. Challenge yourself with neighborhood hills, or crank up the incline on the treadmill.
49. Talk to God.
50. Walk like an Egyptian -- it made Steve Martin rich. :)
Take care of your body. It's the only place you have to live. ~ Jim Rohn |
| posted by Enthusiastic Exclamationaholics Unite @ 8:26 AM |
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| Attitude Makes the Difference |
| Monday, August 6, 2007 |
 Some researchers say that losing weight and following a meal plan are as much a psychological challenge as a physiological one. And one of the primary tasks is accepting that your health can improve -- but maybe not by tomorrow.
Diets that promise quick results seem to be everywhere. But it's counterproductive to expect change to happen quickly. While it's true that some diets can take pounds off fast, few can guarantee that the weight will stay off. For that to happen, you need to view dietary change as a permanent adjustment in the way you live. Accepting good habits as a permanent part of life protects against a number of other attitude snags that can hinder your progress.
For example, if you see your diet as a temporary measure you take until you drop a certain number of pounds, you'll tend to think of yourself as either "on" or "off" your diet. That promotes a sense that dieting demands special willpower and that eating a food you like or an occasional item that's not in your meal plan means you've cheated or failed. You'll have better results with a more forgiving attitude that lets you make mistakes and move on to make better choices next time.
"No one can make you feel inferior without your permission." ~ Eleanor Roosevelt |
| posted by Enthusiastic Exclamationaholics Unite @ 2:24 PM |
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Name: Enthusiastic Exclamationaholics Unite
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