Free Online Personal Training

Need a little support getting into shape but can't afford a personal trainer, check out Bodybuilding.com's 12 week Daily video training.

For those of you who aren't familiar with Bodybuilding.com, it's a one stop site for anything and everything related to health and fitness. The site is especially great for amateurs looking to get into shape but have no idea where to start. It's filled with tons of information related to diet, exercise, supplementation, contest prep etc. Not only that, the site is complete with forums and discussion boards for those looking to connect with other health minded individuals. Bodybuilding.com is the one site I've really relied on in answering the many questions I have around fitness and nutrition.

The site recently posted a 12 Week Daily Video training series for those looking to shed some extra pounds without the cost of hiring on an expensive trainer. What I love about this program is that over the course of 12 weeks, you will literally get one and one time with a personal trainer who will "teach you everything you need to know about nutrition, setting goals, tracking results, lifting weights and choosing the right equipment and supplements for you". This program is designed for pretty much anyone-man, woman, beginner...right down to the most advanced.

I pretty much have a solid plan that following to right now, but I may adopt a few of the tips provided within the program to help support my journey over the next few months.

Bye, Bye to Commercial Skin Care Products!

A few days ago, I made a conscious decision to part ways with the line of skin care products I have been using for the last 16 years and start using natural homemade products, many of which are provided by Mother-Earth herself. I have nothing against the products I was using in the past since they worked well for my needs at the time; it's just that with the path that I'm on toward living as healthy a life possible, it made sense to not only watch what I put into my body, but what I put onto it as well.

I must say that I've always been blessed with good skin, but with age and the life altering events such as child-birth, my skin has changed quite a bit and is not quite what it used to be in my younger days.

So what am I doing to get my skin back to its natural state?

1. Diet, diet, diet: I'm eating a well-balanced diet and ensuring that I'm eating a nice mix of protein, fruits, vegetables, and complex-carbs. As tempting as it may seem at times, I'm also trying to stay clear of foods that don't agree with my body: sugar, white flour, wheat, dairy etc.

2. Water: I am making sure that I drink approximately 3L of water daily (this includes plain water and teas without caffeine such as Nettle and Green Tea. I should note that the amount of water I drink is based on my body weight.

3: Cleansing: I cleanse each day-first thing in the morning and before I go to bed. I recently started using bar soaps made by Mountain Sky, a natural skin care company out of the lovely British Columbia. My favorite bar soap is Mama's Oatmeal and Milk.

4: Exfoliating: I've been experimenting with a few things here and there and the one method that seems to be working for my skin is exfoliating with organic honey. I usually do this 3x/week and it's unbelievable how soft my skin feels after each application

5. Moisturizing: A friend of mine recommended Sweet Almond Oil to moisturize my face and I've been hooked ever since! My skin just loves this stuff and I can already see a difference in my general appearance.

It's been about a week since I've started on my new skin care routine and I can already see a difference in how my skin looks and feels. I'll probably do an update in about a month to compare the difference between commercial vs natural skin care products.

The Many Benefits of Apple Cider Vinegar

I discovered the health benefits of Apple Cider Vinegar (ACV) years back when I was dealing with some health issues and have seen some real miracles occur as a result of drinking it on a daily basis.

What is Apple Cider Vinegar?

Apple Cider Vinegar, otherwise known as a natural "Miracle Drug" was fist cited for its health benefits back in 4000 BC. Many used it mainly to treat and heal illnesses, fight disease and boost energy.

ACV is the result of fermentation of fresh organically grown apples into hard apple cider, followed by a second state of fermentation which results in what we know as apple cider vinegar. This process retains all the nutritional properties of fresh apples and further fortifies ACV with extra acids and enzymes giving it the many health benefits associated with it.

Benefits of Apple Cider Vinegar?

* A reduction in high cholesterol

*Treatment and cure of skin conditions such as acne as eczema

*Loss in weight

*Reduction and treatment of cellulite

*Strengthening of the immune system

*Increase in stamina

*Promotion of digestion

*Prevention of bladder stones and urinary tract infections

Use of Apple Cider Vinegar

The way I use ACV is by boiling a cup of hot water and adding about a TBSP of it to my water. I usually drink it once or twice a day.

I also use AVC in my hair care regimen by doing what is known as an ACV rinse. I do this twice a month to cleanse my hair and remove build up from the products I use. I just love how clean my hair and scalp feel with these rinses.

Where Can You Buy Apple Cider Vinegar

ACV can be purchased at any major grocery store; however, it is important to note that all ACV is note created equally. For ACV in its purest, natural form, you want to purchase it from a health food store.

For more information on ACV, visit:

http://www.homeremediesweb.com/apple_cider_vinegar_health_benefits.php

or

http://www.buzzle.com/articles/health-benefits-apple-cider-vinegar.html

Granola Alternative

One of my favorite snacks to eat during the day is a nice bowl of vanilla yogurt with cottage cheese, granola and fresh strawberries. For quite a while now I was using a brand of granola that I thought was "Organic" granola, until reading Michael Pollen's, "Food Rules" and learning that what may be packaged as organic may not necessarily be organic. Then again, anything that has to be packaged to begin with should have you questioning its health benefits.

Either way, in my attempt to rid myself of processed, packaged and refined foods I was scanning through the net and came across a really great granola alternative to that found in the grocery store. It's a recipe that comes from Kathy Nichols over at the Healthy Habits Coach Blog. Her recipe uses mostly natural ingredients, is super-duper healthy, and taste amazing.

I altered the recipe a bit, by replacing canola oil with olive oil, using less almonds and agave nectar and opting not to use apple-sauce and sesame seeds. I suggest you experiment with the recipe a bit to match your taste.

Here's the recipe for you:

Healthy Homemade Granola

Dry Ingredients:
5 cups rolled oats (you can also use a combination of rolled grains)
2-3 cups of raw almonds or pecan halves (or other nuts)
1 cup raw pumpkin seeds (or sunflower seeds)
¾ cup sesame seeds
½ cup wheat germ or ground flax seed.
2 tsp ground cinnamon
1 tsp ground ginger
1 tsp salt
Options: ½ – 1 cup unsweetened coconut,
½ cup dried fruit (add after cooked) –date pieces, cranberries, cherries, apricots, mango

Wet Ingredients:
¾ cup unsweetened applesauce
1/3 cup agave nectar (or brown rice syrup, honey or maple syrup)
Note: see new posting questioning agave.
2 Tbsp canola oil

Preheat the oven to 300°F.

Mix the dry ingredients in a large bowl. Mix the wet ingredients together, and then stir into dry ingredients. Stir well to mix thoroughly.

Spread the mixture into two baking dishes. Bake for 35 – 40 minutes, or until evenly golden brown. Stir every 10 minutes to ensure even browning. Stir again when removed from oven to keep it from cooling into a solid mass. The granola will crisp as it cools. If you use fruit, stir once it is cooled.

Store in the refrigerator in a large zip lock bag or other airtight container. Makes about 10 cups.

A Declaration of Independence from a Weight Obsessed World!!

One of my friends who I admire and respect dearly posted this on facebook recently, so I thought I'd share. It's a Declaration of Independence from a Weight Obsessed World put out by The National Eating Disorder Information Center and offers a nice little reminder on the importance of accepting and appreciating your body and not getting hung up in trying to fit into society's standards of perfection...enjoy!

Declaration of Independence from a Weight Obsessed World:

*I will accept my body in its natural shape and size.

*I will celebrate all that my body can do for me each day.

* I will treat my body with respect, giving it enough rest, fueling it with a variety of foods, exercising moderately and listening to what it needs.

* I will choose to resist our society's pressure to judge myself and other people on physical characteristics like body weight, shape, or size. I will respect people based on the qualities of their character and the impact of their accomplishments.

* I will refuse to deny my body of valuable nutrients by dieting or using weight loss products

* I will avoid categorizing foods as either "good" or "bad". I will not associate guilt or shame with eating certain foods. Instead, I will nourish my body with a balance of foods, listening and responding to what it needs.

* I will not use food to mask my emotional needs.

* I will not avoid participating in activities that I enjoy (i.e. swimming, dancing, enjoying a meal) simply because I am self consious about the way my body looks. I will recognize that I have the right to enjoy any activities regardless of my body shape or size.

* I will believe that my self-esteem and identity come from within!

Michael Pollan's Food Rules

Looking for a good read? I highly recommend Michael Pollan's, "Food Rules: An Eater's Manual. Trust me when I say that after reading this book you will never look at food the same again and your relationship with food may even change as well.

I learned about Pollan's "Food Rules" after watching a recent episode on Oprah entitled, "Food 101 with Michael Pollen". The whole premise of the show was to uncover the hidden secrets behind the many foods we eat, along with where they come from, what's been added into them, and what's been removed from them.

This show was certainly an eye-opener for me as I discovered that many of the foods we put into our bodies are harmful in nature and affect our health in more ways than you canimagine. I'll be honest in stating that I knew that a lot of the CRAP I ate before wasn't all that good for my body, but I chose to ignore it because the food taste so good and, to be frank with you, I just didn't care. But now after an in depth look into the practices of food manufactures, my outlook on food has totally changed.

Michael Pollan's "Food Rules"lays out a basic, straightforward approach to eating, summed up in 7 simple words : "Eat Food. Not Too Much. Mostly Plants". These 7 simple words offer a simple equation for eating healthy, finding health and living happily.

The book is an easy, simple guide which is broken down into 3 sections and offers 64 basic principles for making healthy and conscious choices when it comes to food. The first section centers around eating nutritious, wholesome foods, while avoiding processed, packaged and refined ones; the second section offers rules for differentiating between various types of foods and choosing among real ones; and the third section offers tips aimed at modifying your eating habits. The best thing about this book is that it offers simple, practical advice that anyone can follow without getting bogged down with scientific jargon, theory and history often associated with other books on diet and nutrition.

If you're looking to make healthy changes in your life and choose health first, then this book is for you. I haven't done so bad as far as making small changes to my eating habits, but after reading this book I know I can do better and so can you!

I know, I know-you all must be wondering where I've been over the last few months. I haven't forgotten about you or the commitment I've made to getting in tip-top shape! The last few months have been a little bit challenging as I was dealing with a few health issues that prevented me from keeping up with my weight loss journey. Not only that, with the Christmas holiday's my commitments with diet and exercise stalled completely with all the food temptations caved into through-out the season.

With the new year among us, I have re-committed myself once again to continuing on my weight loss journey and feel super RECAHRGED! Speaking of recharged, have you guys seen the latest release from Tosca Reno? The Eat-Clean Diet: Recharged. I am an huge fan of Tosca and absolutely love her books! I own every book she's ever put out and am totally amped about her latest release.

For those of you who are new to the "Eat-Clean Diet", Tosca promises you lifelong weight by following her simple and easy to follow guidelines.

What is Clean Eating? According to Tosca, it's not a diet that you go on for one minute and then off the next. It's a lifestyle, meaning that you commit to making a life-style change in your diet and health in general, for long and lasting results.

What I love about this book is that it's a great starting point for those who are serious about getting in shape, but have no idea where to start. It's loaded with tons of information to help you get started with a solid plan and stick to it long-term. The book itself is about 415 pages in total and has everything you can think of from how to structure a meal plan, prepare for eating out, right down to dealing with skin issues such as loose and saggy skin, and the dreaded "C" word-cellulite! The best part of all, is the selection of recipes at the back of the book for those who are trying to get use to the clean eating lifestyle, but are not much of cooks in the kitchen.

I love this book and highly recommend it to anyone wanting to get in shape! Trust me you won't be sorry!