Truth2BeingFit.com

Dr. J and PLAY!

2010-03-11T07:01:00Z

Thursday, March 11, 2010

“Dr. J”Dr. J offers his irreverent, slightly irrelevant, but possibly useful opinions on health and fitness. A Florida surgeon and fitness freak with a black belt in karate, he runs 50 miles a week and flies a Cherokee Arrow 200.

Many of you already know of Dr. J. He writes over at Calorielab here. Yes, he is back writing there again.. YAHOO.. BUT he kindly agreed to guest post here again! I am very excited to have Dr. J in the house! He even pokes fun of me! HOW DARE YOU, Dr. J!!!! Just kidding! Without further adeui, Dr. J on PLAY! Check him out playing in the pic!

Dr. J and Play!

Although it seems hard to believe with the way the weather has been this winter, spring is right around the corner! At least somebody’s corner. I just heard this morning that we have had one of the coldest winters in 100 years!

Now we all know what a serious, hard working-out woman Jody is. But I have a feeling that with a little scientific information to do the coaxing, it won’t be hard to convince her that it’s important to add play time to our lives!

The need for play

We live in a serious world! Just watch the evening news and see how serious that is! Some health care providers feel that to be happy, you should not ever watch the news! If you try this for a while, you will
find that you are really not missing much, except, perhaps things to be depressed about.

Recently, an article in the New York Times discussed the importance of play for children. Interestingly, Robin Williams, as a young child, was alone much of the time. Because of this he invented all these imaginary friends and voices to play with. Eventually this led him to develop his incredible
skill at imitation and brought him fame and fortune as a multi-faceted comedian.

In the Times article on play, scientists cast a serious look at play and what role it may have in our development.

Play, in their view, is a central part of neurological growth and development - one important way that children build complex, skilled, responsive, socially adept and cognitively flexible brains… Biologists generally have used phrases like “apparently purposeless activity” in their definitions of play. The definition proposed by Gordon Burghardt, an evolutionary psychologist at the University of Tennessee, refines that phrase a little. In his 2005 book, The Genesis of Animal Play, he wrote that play is an activity of “limited immediate function.”

Animals play, but only if they are “adequately fed, healthy and free from stress,” Burghardt says.“One popular view is the play-as-preparation hypothesis,” the Times article says. “In this perspective, play evolved because it is good preparation for adulthood. It is a chance to learn and rehearse the skills you will need for the rest of your lives, and to do so in a secure environment, where mistakes will have few consequences.”

Looking into it further, newer theories focus on the way that play “might contribute to the growth and development of the brain.” Without the benefits of play, we may be “less able to make subtle adjustments to the social world.” Or as we say, they won’t play well with others! Scientists believe that “play contributes to the growth of more supple, more flexible brains.” Or put more simply, think of play as “training for the unexpected,” as evolutionary biologist Marc Bekoff calls it. “Play, he says, leads to mental suppleness and a broader behavioral vocabulary,” which helps us achieve success in important ways.
In addition, “without play, there’s a sense of dullness, lassitude and pessimism, which doesn’t work well in the world we live in.”

It’s not just for kids.

This ain’t just childs’ play! Play develops your mind, and this process doesn’t just stop when you become an adult. The brain continues to develop throughout life, and play is an important part of this process. Add play to your life, seriously!

When I first began my flying adventures, I read a book of stories about aviation by a favorite author and pilot, Richard Bach, called The Gift of Winds. In one of the short stories, he comes to the conclusion that
“Flying is practicing what it is to be alive!” When Richard Bach suggested that, he might as well have been describing play!

So why do I fly? I just wants to have fun and play in the sky!

Maybe Jody and family will ride along one day!

Thx Dr. J!!! What do you all think? Do you get enough play or are you too serious or busy? I would stick around to discuss this all with you but Dr. J has convinced me that I need to go out & play. Leave your comments & I will get back to you after play time! Catch ya later!

Weight Loss Sanity! Happy Bday Sydney!

2010-03-10T07:01:00Z

Wednesday, March 10, 2010

So, yesterday, I asked you to come back once again for more of my dieting reality & insanity post. And yes, there is more to come BUT first:

HAPPY 11th BIRTHDAY to Sydney!!! She is the first grandchild born & had like one year all to herself before the baby makers in our family started making more! Where has the time gone????? So, the pics are of Sydney now & cute baby Syd with my hubby, her granddad. The pic below is my fav pic of Sydney & I! We miss you & wish we could celebrate with you BUT will see you soon for Jen's wedding!!!!

OK, back to regular programming! Dieting reality, weight loss help & stop the insanity! So Monday I had a bunch of great advice from ACE on "dieting", weight loss & healthy living. Great comments by all of you. Thank you!

Yesterday we talked about Insanity - "The definition of insanity is doing the same thing year after year and expecting a different result." I really think it is so important to get a hold on this! This is not saying that you should not reprogram your taste buds & try certain foods a few time. Most studies show that especially with children, it may take up to 10 tries of eating healthier foods to get them on board, especially after a family has been feeding them junk for years.

NO, I am not talking about that! I am talking about going on a low card diet too many time to count because you want to lose the weigh fast, then losing the weight & putting it back on because you love carbs so much that what you really need to do is make a food program that incorporates healthy carbs but also allow for some treats. The weight loss is slower BUT your chances of keeping it off are much higher.

OR, don't keep going back to the gym if you hate it so much that you stop every time. There are plenty of options to working out at home OR classes offered like kickboxing, martial arts, dancing and more! There are outside activities like bike riding, hiking, walking, rollerblading, swimming and more as well!

I love the gym & get better workouts there but not everyone is like me. I also am not the biggest fan of cardio BUT I do it & a lot of it. I don't hate it but I am not a big fan. BUT, I do like the accomplishment & how it makes me feel & look!!! As Dr. J wrote in the comments yesterday: I would like to suggest that when you are looking for an activity that you like, to realize that for most successful people, liking to exercise may have nothing to do with their "just doing it." Sometimes being able to say, " Just DID it," is the best you are going to get I suggest finding an activity that you can DO, is more important than liking it. Who knows, maybe over time you will like it, or like the results you get. Just saying.

Dr. J's approach may not be for everyone BUT I hate to say, I agree. For some, what they do may not be their fav thing BUT they may like the results enough to "tolerate" it but then end up really liking it. Definitely something to think about!

Also, find the time of day right for you. I am a morn person & love that... plus nothing can stop me later in the day. Many of you work & we know how meetings, family & kids can stop us in our tracks. SO, if you are a morn person, go for your workout then. If not, SCHEDULE it in like any other meeting & DO NOT SKIP IT! If you are asked to do something, say you have a meeting!

On Dr. Oz, I saw Deepak Chopra say something that I have wanted to write about for a while. I am paraphrasing but he said, people think about the now in terms of food. When that piece of cake is set in front of them and all those other foods they don't say no to, they are not thinking about how that will effect them in the future. They are not thinking that this weight on them will give them heath issues or possible a heart attack a few years from now. They can only think of the now & the enjoyment now. He asked for people to think about what it means long term before they put that stuff in their mouths. Think about how this will effect your life long term rather than right now. It was an interesting take on this.

I got a couple great comments on Monday post that spoke directly to this & want to share them with you:

From Roy, at Roy Cohen's Contemplative Fitness: For years my tag line was, "Every time we put a spoon to our mouth one of 2 signals goes off:

A) This is good for me and I'm going to eat it.
Or, This is NOT good for me and I'm going to eat it anyway.

After that, it's all about choices.

We know right from wrong, and we have a passion for choosing wrong.

From Jody: Now that says it right there! I am going to eat it anyway... we do this & maybe we have to stop & think first for a change! we DO have a choice!

From Jack at Jack Sh*t, Gettin' Fit: This journey is a lot like socking $$$ away for retirement. Unfortunately, a lot of folks don't (or can't) look down the road and see that the work and sacrifice they make today is what's going to make all the difference down the road.

From Jody: Again, think about that! Take stock out in your health & wellness! Think down the road in terms of your health!

Again, I ask for your thoughts on all this. Are you taking out stock in your health, wellness & life - lifelong? Are you taking stock out for your family, loved ones & kids as well? If we are taking care of us, then we are better for the family and a better example as well.

Dr. J is in the house tomorrow writing about PLAY! Check back!

Dieting Reality - Tomorrow Is NOW!

2010-03-09T07:01:00Z

Tuesday, March 9, 2010

Yesterday I had my ACE fitness health post. In it was the statements below & I asked you to come back for more today:

If you’ve ever watched the popular television reality show “The Biggest Loser,” you know that a healthy diet and physical activity is a winning combo for weight loss success; and even more critical in trying to maintain it. What the Hollywood producers don’t tell us, however, is that several contestants have ballooned back to their original weight or regained significant pounds months after leaving the show. That is because they no longer live in a controlled and supervised environment competing for “drastic and unrealistic” change. A true lifestyle change means slowly adapting to healthier behaviors in everyday living.

Now saying this, we know that many have kept the weight off too & most likely saved their own lives. But on the flip side, many have not kept it off. Back in November 2009, I wrote a post about Insanity and Weight Loss. I put this quote in that post: "The definition of insanity is doing the same thing year after year and expecting a different result." Please take a moment to read this post if you never got to OR re-read it if this statement is calling to you & sounds all to familiar.

Then, in November 2009, I wrote this post: Eating & Weight Loss Reality - Tomorrow Is NOW. In that post was the below:

BUT, we all know for every success story, there are many that put the weight back on & that was the case with Eric, a winner from a The Biggest Loser a few seasons ago. Eric has put on almost all the 200+ pounds he lost on the show. They met up with him and he said this about what he told himself: TOMORROW IS THE DAY THAT THIS DOES NOT GO ON ANYMORE AND I KEPT LETTING THE TOMORROWS GET AWAY FROM ME.......

Well, after the end of last season of The Biggest Loser, they invited Eric to come back at this season's finale & show that "he can do this". That he can get back to being healthy again. If I recall, Eric said that the limited diet & the crazy workouts were too stressful for him. Bob even told him that he has to find a better way. Find workouts he likes to do & take a more sensible approach to eating better. I think Eric was going to try the boxing workouts like what I did at LA Boxing.

So, I was watching something last week and low & behold, a story on Eric. Remember, he was going to take the slower sensible approach to losing that weight for this season's finale. So.... he was at The Biggest Loser Camp and per the show he was on 1100 calories per day & working out 6 hours per day!!! Doesn't this sound like exactly what he did on the show & did not work for him the first time!!! Insanity, I would say! Doing the same thing that did not work for him last time. How will he sustain the loss this time if he lost the weight the second time by not learning the slower & more sensible approach that he can live with day in and day out. He even admitted to the fact that this type of approach to weight loss was not right for him.

Listen, I REALLY REALLY REALLY hope Eric keeps the weight off this time. I like him a lot but I don't get that he went back to this type of way to lose weight. To me, I am thinking he was not going to meet a certain goal by the season finale so the "powers that be on the show" asked him if he wanted to do the Biggest Loser camp so he would look great for the finale. I may be wrong but that is the way my thought process goes! Personally, I would rather have seen him a bit heavier BUT losing the weight in a way every day folks do, not the 6 hours per day & very limited calories for him!

I am really curious to hear your thoughts on this. Did anyone else see this story on Eric? I understand the premise of the show but the point with Eric was to get him off the roller coaster ride that did not work for him the first time. We all have to find the right way for us. There is NO ONE RIGHT WAY. The way that is right is the one that is going to help you get off the roller coaster & sustain health & fitness life long! Let me know what ya think!

So, as you are probably guessing, I have more to say on this tomorrow but a little different take for your minds so please check back!

Diet & Fitness Health!

2010-03-08T07:01:00Z

Monday, March 8, 2010

Don't we all want to feel as great as those people in the picture above? I saw this great article from the American Council on Exercise, ACE, and had to share. Definitely things to think about & help you through your weight loss & fitness journey which is LIFE LONG, by the way! I hope you can read it all the way thru & I have made my own comments in red. You don't have to do everything at once! Take smaller steps towards your goals. Just keep replacing not as good habits or bad habits with better ones little by little & before you know it, you are living the healthy life & jumping for joy like those people above!!

<:od>Make One Simple Change A Day in Your Diet and Your Fitness: Gain a Lifetime of Health

With daylight savings time rapidly approaching, it is time to awaken the body and get out of hibernation mode. Spring forward means more skin to bare and more time to play outdoors after hours.

Whether you’re looking to shed extra holiday pounds or are ready for healthier living, you may be surprised to learn that a few small changes in your daily diet and activity level can pay huge dividends to your health.

Consider the analogy of saving for retirement in trying to achieve well-being: It takes patience, regular contributions and commitment, being able to ride out the lows and highs of the financial markets, and most of all, time, to reap the financial rewards to carry you through your golden years.

Drastic changes to your daily diet or a sudden burst of exercise could earn you some short-term health benefits, but the costs of regaining unwanted body weight or suffering an injury or burn-out from doing too much too soon can offset any gained benefits.

To reap the rewards of lifelong good health, start small.

Be Physically Active

Being active is critical for good lifelong health: According to government recommendations, healthy adults should exercise at a moderate intensity, such as a brisk walk, at least 2.5 hours a week and engage in muscle-strengthening activities twice a week.

It is especially critical for aging adults to meet these minimum recommendations to maintain health and basic functional capacity. However, greater amounts of activity are required to gain more substantial health and fitness benefits: Five hours of weekly moderate-intensity physical activity or 150 minutes of vigorous physical activity or a combination of moderate and vigorous activity. I think this is important. Yes, there are MINIMUM requirements BUT if your goals are to lose a good amount of weight or have muscles & be leaner or maybe try out a 5K or something like that, you are going to have to put in more time depending on what the goal is for you.

If you need motivation to get started on a regular program of exercise or are looking to get the most out of your workouts, consider hiring an ACE-certified fitness professional in your area. If you have an existing health condition, always consult a physician first.

Being physically active on a regular basis is critical to achieve overall well-being. It will help you relieve stress and maintain or achieve normal body weight. Recent scientific studies also showed that being physically active has multiple positive effects on brain function, including improving one’s ability to think critically and resolve life’s challenges. Start your journey to a physically active lifestyle by making one simple change today and sticking to it.

Find a physical activity you enjoy: If you don’t like an activity, you won’t stick to it. Once you find an activity you enjoy, try to engage in it on a regular basis, even if it’s just for 10 minutes at a time. Then, gradually increase the duration to gain more health benefits. Should “life” get in the way, resume the activity as soon as you can and don’t look back at what you’ve lost. Focus on moving forward and reinitiating your fitness quest. Good advice! Find something you love to do! There are plenty of things to choose from!

If you’re a morning person, get up an hour early and walk, run, bicycle or hit the gym. It will energize you for the entire day. Studies have shown that morning exercisers have the highest success rate of sticking to a regular exercise routine. I am a morning person & love that once it is done, nothing later in the day can get in my way which often happens to us. BUT on the flip side, if you are not a morn person, forcing this can be worse & you end up hating it. Maybe you are an afternoon or eve person. Just find that time & COMMIT to it! DON'T make excuses!

Every step counts: Walk during lunch, before work or after work. Use the stairs, not the elevator; park further away from the mall and your health club. Look for every opportunity to move more throughout the day. This is an easy one & I do it!

Don’t fall into the excuse trap: I left my exercise clothes at home. I can’t find my running shoes. I’ve gained five pounds since I started exercising, so I may as well stop exercising completely. Don’t let these or other excuses trap you: Leave your workout clothes at work, in your car or at your entry door before you leave the house. Focus on the many benefits of exercise, not just weight loss.

Enough said - stop making excuses!

Find an exercise partner: Whether it’s walking your dog every morning, meeting your significant other at the gym after work or meeting a friend for a morning run, having a workout partner can do wonders for accountability. I am not one to need this but many people do. If you are a person that needs someone to make you accountable, be honest with yourself & ask somebody to help you OR find a workout partner that meets your same needs.

Eat Healthier

What the Hollywood producers don’t tell us, however, is that several contestants have ballooned back to their original weight or regained significant pounds months after leaving the show. That is because they no longer live in a controlled and supervised environment competing for “drastic and unrealistic” change. A true lifestyle change means slowly adapting to healthier behaviors in everyday living. Come back tomorrow. I have more to say on this in a separate post!

Follow these tips and you’ll be well on your way to healthier living:

Eliminate or significantly limit your consumption of sodas and other sugar-laden beverages: According to Calorie-counter.net one can (12 fl. oz) of Dr. Pepper, Coca-Cola or Pepsi Cola has 155 calories. You have to walk for 23 minutes to burn off one soda; or 45 minutes for drinking two a day. If you can’t live without soda, make it a weekly treat, not a habit. More people put on weight drinking sugary drinks & soda! Stop this for sure.

Eat more fruits and vegetables: The government recommends 2-4 servings of fruit and 3-5 servings of veggies a day. Most people don’t eat enough of both. Increase your daily intake with mindful eating: One piece of fruit for breakfast; a fresh salad (add a low-fat dressing) for lunch; and veggie snacks during the day. Substitute veggies and fruits for sugary treats and watch your cravings for sweets slowly diminish or disappear altogether.

Eat Less Refined Sugars/Sweets: Whether you’re a chocoholic, ice-cream lover or just plain crazy for sweets or unhealthy salty snacks, keeping these in moderation can be a tough balance. Who doesn’t love a sweet treat after lunch or dinner? If you can't handle a sweet here or there at first, best to just not bring things in the house that tempt you too much. I have to go OUT for my special treats! I keep healthy treats in the house & portion control!

A contestant of the Biggest Loser show told ACE he had to control his love affair for multiple sweets by picking one favorite, and then, enjoy it in moderation. For some people, including me, not having treats at home or near your work space works best—as they say, out of sight, out of mind.

Eat Healthy Grains: According to government recommendations, most adults should eat between 3-6 oz. of grains, with at least ½ of that being whole grains. Check food labels for whole grain products, such as brown rice, oatmeal, whole-grain corn, bulgur and graham flour. Foods labeled with the words “multi-grain,” ‘stone-ground, “100 percent wheat,” “cracked wheat,” “seven-grain” and “bran” are often not whole-grain products.

Know Portion Sizes: Research has shown that Americans underestimate daily food consumption by as much as 25 percent, which contributes to the nation’s overweight and obesity crisis. I am so with the portion control! I know some don't do this but for me, I feel this is a huge point! Studies have proven that MOST people have no idea how much they are eating & when asked, they are way off on how many calories they are eating each day.. and it is not in a good way!

Here are some examples of a single serving size, according to the United States Dietary Association:

Vegetables or fruit is about the size of your fist.

Pasta should be equal to one scoop of ice cream

Meat, fish, or poultry should be the size of a deck of cards

Snacks, such as pretzels and chips, should be the size of a cupped handful

Apple the size of a baseball

Potato the size of a computer mouse

Bagel the size of a hockey puck

Pancake the size of a compact disc

Steamed rice the size of a cupcake wrapper

Cheese the size of a pair of dice or the size of your whole thumb

Calories In vs. Calories Out: If you love fast food, chocolate, ice cream, pizza, and Starbucks’ 890 calorie-Grande (2 percent milk) White Chocolate Mocha, be prepared to work out for hours to burn off these calories. You know my feeling on the calorie in/calorie out thing BUT this point is very valid!

Consider this: To burn off two slices of Papa John’s original crust “The Meats” pizza (700 calories), plus two Cheese sticks (520 calories) requires a 160-pound person to climb a ladder or stairs for two hours or to walk briskly for four long hours.

Tips for Developing Portion Control:

At home: Use smaller dishes and don’t go back for seconds. Never eat out of the bag or carton. I never eat out of the bag or carton. I portion out my serving size & the bag/container goes back!

In restaurants: Eyeball your appropriate portion. Avoid “all you can eat” places. Share your dessert and plan to take home leftovers. Stop eating when you’re full.

At the store: Don’t buy high-calorie food or snacks with little or no nutritional value. Make a grocery list and stick to the list while shopping.

Be patient. Start by making small changes. After you start eating healthier and become more physically active, you’ll feel more energized, less stressed and will love to hear those words:“Have you lost weight?” or “You look great.” It’s a secret to success worth sharing. How many times have I said the PATIENCE & CONSISTENCY words! Ya got to be patient!

So, what do ya think & anything to add?

Gardening Fun

2010-03-07T07:01:00Z

Sunday, March 7, 2010

An old Italian lived alone in New Jersey. He wanted to plant his annual tomato garden, but it was very difficult work, as the ground was hard. His only son, Vincent, who used to help him, was in prison. The old man wrote a letter to his son and described his predicament:

Dear Vincent,

I am feeling pretty sad, because it looks like I won't be able to plant my tomato garden this year. I'm just getting too old to be digging up a garden plot. I know if you were here my troubles would be over..? I know you would be happy to dig the plot for me, like in the old days.

Love, Papa

A few days later he received a letter from his son.

Dear Pop,

Don't dig up that garden.. That's where the bodies are buried.

Love, Vinnie

At 4 a.m. The next morning, FBI agents and local police arrived and dug up the entire area without finding any bodies.. They apologized to the old man and left. That same day the old man received another letter from his son.

Dear Pop,

Go ahead and plant the tomatoes now. That's the best I could do under the circumstances.

Love you, Vinnie

Hope you all had a good laugh! Happy Sunday to you!

Feel Good Stuff!

2010-03-06T07:01:00Z

Saturday, March 6, 2010

Thx to my sis Bethe for passing this on to me. TOO CUTE!

UNTIL ONE HAS LOVED AN ANIMAL, PART OF THEIR SOUL REMAINS UNWAKENED" Unknown

Have a great day!!!!!!!!!!!!!!!!!

Treadmill Challenge; Towel Giveaway Winner!

2010-03-05T07:01:00Z

TGIF, Friday March 5, 2010

I think many of you realize by now that I do like my challenges! Yes, I do like challenges when it comes to fitness! So, when I was over at GirlGetStrong, I saw this unbelievable & amazing treadmill workout video! Now that is one friggin hard challenge! I don't see myself doing it that fast any time soon... but, I hate to say, I thought: Mmmmmmmmmmm, can a try a couple of these moves at a very slow pace just to try & challenge myself. Is that crazy or what!!!??? When you see the video, you will understand why I say that I may be crazy to try these even at a slower pace BUT some of it just calls to me! I will let you know if I get brave enough! Check out the video here or here. I MEAN IT... YOU HAVE TO SEE THIS TO BELIEVE IT!!!!
OK, who is with me to try a slow edition of a couple of these moves? Anyone? Bueller? Bueller?

NOW for the towel giveaway winners!!!! And again, thanks to all of those that voted & supported me! You know, at first I was going to try to choose the winners based on the comments BUT they were all so good that I decided on random number generator! It made me feel great to hear how many of you out there love the weights but even more so was the why. So many of you said lifting weights & having muscles made you feel strong, like you could do & accomplish anything. I LOVED IT! I may do another one of these so not to worry if you did not win this time!

So, the winners are: Miz and AFG
Please email me your full name & address to I can send the towel out to you! My email is jody@truth2beingfit.com

HAPPY WEEKEND TO YOU ALL! I will be posting this weekend with just fun stuff but a peek at next week:

Dr. J will be in the house again!!!!

Some cool exercise help to pass on to you that I picked up here & there.

An update on the bridal shower. Crap, I have to find a dress! Don't worry Jen! I will find one & will not embarrass you!

Joy, Laughter, Fun - Good for You & Your Health!

2010-03-04T07:01:00Z

Thursday, March 4, 2010

"We dance for laughter, we dance for tears, we dance for madness, we dance for fears, we dance for hopes, we dance for screams, we are the dancers, we create the dreams." ~ Anonymous

Megan over at It's All About Joy wrote this great post below about spreading laughter & joy. We all know that laughter does the body good! It is good for our health! In addition, I have been wanting to post about The Levity Project which she mentions at the bottom of her post. Lance, over at The Jungle of Life, also is part of the Levity Project. In fact, I got that picture & poem from his site so check out his write up about The Levity Project here.

Megan's idea about spreading joy & fun is cool! I know that in terms of fitness, I always try to comment to people that I have noticed their weight loss or firming up, even if I only have seen them in the gym but not talked to them. Not only does it make them feel good but I think it helps spur them on with this life long journey to health & fitness. Even just telling a person their hair looks great or their smile or laugh lifted you are great ways to spread the joy without the money if you don't have it.

Please enjoy Megan's post below & DO CHECK OUT LANCE'S POST TOO!

SURPRISE! Spread Joy, Have Fun

A friend of mine started a revolution in my heart. You see, twice now, she’s surprised me with little packages in the mail and my resulting joy, after I excitedly opened them, was magnificent! As I opened the second package, I actually said aloud, “Wow, she’s so much fun!”

Here’s the thing: the stuff she sends comes straight from her heart. What's more, she enjoys surprising people so much that she’s made it a habit.

Noticing the joy I felt because of her actions, I decided to make it a habit, too. On my calendar now is a weekly reminder to surprise someone with joy. While there are many ways to do that - some free, some not - I've included a handful of ways below that I've been privy to lately.

Ways To Joyfully Surprise Someone

Send a thoughtful trinket to someone to make them smile.

CHECK THIS OUT: A friend surprised me with a pretty Lia Sophia necklace in the mail earlier this week that included the note, "Simple yet versatile & always in fashion ~ just like you." Isn't that great?!

After finishing a great book, send it on to someone you think would enjoy it, telling them the book is theirs to keep or continue passing along.

Call a friend, family member, or coworker's voice mail and leave them a fun message.

UP THE ANTE: Better yet, if you enjoy singing and can carry a tune, sing your message!

Send a handwritten note to someone who needs encouragement.

CHECK THIS OUT: You don’t even have to know the person. A friend recently asked a handful of us to reach out to someone she knows who is going through a rough time. Simple to do, and yet so very gratifying.

Along those lines, Cards4Cancer is an organization dedicated to doing the same thing for children and adults battling cancer. Please visit their web site by clicking here to see how you can help --- simply by sending a card!

Comment on a new blog.

Have a bouquet of flowers sent to someone (anyone!) anonymously.

Make a mixed CD of your favorite songs, and send it to a friend.

If you know someone who loves a particular person, place or thing, surprise them with it.

CHECK THIS OUT: When Tess at The Bold Life found out I liked Reverend Michael Beckwith, she sent me a dozen of his sermons on CD! She also included a beautiful card, and a copy of her book Flying By The Seat of My Soul, which I’d wanted a copy of, but never asked her for. (So awesome ~ thank you, Tess!)

ANOTHER GOOD ONE: The guy I love surprised me on Valentine's Day with a dozen roses, chocolates, and a writing table I'd been eying (I'm a sucker for functional gifts!). On top of that, he wrote me the sweetest notes (not just one!) letting me know how he feels about me. BLISS!

OH NO HE DIDN'T! : I know a very special guy who surprised the woman he loves by offering to fly her friend across the country so they could spend a fun weekend together. How awesome is that?!

Results of Spreading Joyful Surprises:

The coolest thing about surprising people in joyful ways is that when we do so, our own levels of happiness increase as a result. What’s more, we begin a ripple effect of joyous energy that reaches far and wide, positively affecting thousands of others.

I'd love to hear your thoughts on some additional ways to joyfully surprise someone. In the meantime, have a truly beautiful day!

** ** ** ** ** ** ** ** **

Speaking of joy, Katie at The Levity Project is all about spreading joy and laughter one micro-movement at a time, and she wants YOU to take part!

Her latest micro-movement involves car dancing, and as Lance at The Jungle of Life said, “I cannot car dance and be grumpy at the same time…!”

So if you’ve ever been in your car and felt the beat of a great song, don’t just sit there --- CAR DANCE! And find a way to tape it. There’s a good chance you’ll be featured as part of this movement, which I have a feeling won’t be “micro” as much as it will be MASSIVE!

Please check out Katie’s infectious energy and more details on her latest micro-movement by clicking here.

Spread your thoughts about Megan's and Lance's posts & any thoughts you have about spreading joy & fun!

PS: Yes, I am guilty of doing some car dancing.. my hubby can verify that!

PPS: Thx to all of you again for your amazing comments on why you love to lift weights! For those that have not entered the towel giveaway, you have until TONIGHT, 6pm PST, 9pm EST.

Calories In, Calories Out - What is the Truth?

2010-03-03T07:01:00Z

Wednesday, March 3, 2010

I think we have all heard the statement, CALORIES IN, CALORIES OUT. You hear it over & over again on TV, from fitness experts & in books - "It is all about calories in and calories out". While this makes sense to a certain point, I have always said FOR ME, it is not only this but the actual foods I eat. I have found along the way that I can eat more calories if my foods are mostly of the "healthier & whole food kinds". When I used to eat differently & it was more foods that were not as "whole foods" & also some of those low/non fat goodies, my body did look near as good as now. So for me, although I do pay attention to calories, I still think that it is NOT all about calories but a mixture of that PLUS the types of food you eat. I honestly feel that if you eat healthier whole foods rather than the packaged, frozen, mini pack goodies & such, you can eat more calories & look better too.

I came upon an article that actually spoke to this in a straight forward way. They made the comparison of a donut at 250 calories, 18g of carbs, 2g of protein and 20g of fat. Then you have a roasted chicken breast with skin coming in at 251 calories, 2g of carbs, 37g of protein and 10.8g of fat. The article spoke to although the calories were almost the same, the "thermic effect" was NOT.

The donut will have a much smaller thermic effect. As we all know, the after effect of foods like donuts make us hungrier & can change our brain chemistry to actually want to eat more. It effects our insulin & blood sugar which leads to fat storage. We get those spikes in blood sugar & then that crash.. OH NO! I think we have all been there, done that!

The chicken breast, per this article, leads to a larger response from glucagon which signals fat usage. Protein will keep us full longer & provide energy & actually help our thought process more. Have any of you compared having a sugary breakfast vs. let's say an egg & whole grain toast with PB. The egg/toast meal will sustain you longer, you will feel better & be more alert & will feel full longer.

The article pointed out that based on the thermic effect, the donut supplies 247 calories & the chicken breast 239 calories. You might be saying, heck, that is only 8 calories. BUT, think in terms of this over & over again with food multiplied by what your brain chemistry is doing & telling you in terms of eating more of the junk food, the less energy, the crashing after the sugar, more fat storage vs. less fat usage. THIS IS WHAT I SAW ON MY BODY WAY BACK WHEN I WAS NOT EATING AS CLEAN AS I AM NOW! I ate less calories but did not look as lean even with my weight lifting.

As the article points out, the quality of the calories DO make a difference & also the "metabolic consequence" of the food you are eating. Some may not agree but I have found for me, a calorie is not always a calorie.

What are your thoughts on calories in vs. calories out? Have you seen direct results in your body based on the types of foods you put in it? Have you noticed that when you eat pretty clean, you can eat more calories & look better & leaner? Love to hear your take on this!

PS: Thx to all of you for your amazing comments on why you love to lift weights! For those that have not entered the towel giveaway, you have until Thursday, 6pm PST, 9pm EST.

Workout Towel GIVEAWAY!!!!!!

2010-03-02T07:01:00Z

Tuesday, March 2, 2010

Hi everyone! Remember when I asked you to vote for my towel saying? Remember when I told you I won? Here is the towel!!!! Well, the birds are not part of the towel. I got this picture off the Inperspire site since they have a better picture. Here is what they had to say:

What do the bluebirds of happiness have to do with fitness? The bluebirds represent how we feel about our newest towel...we're just plain happy! A while back Girl Get Strong (a women's health and fitness magazine/website focused on fitness, fashion, and fun) ran an Inperspire Contest Giveaway. They asked their members to think about what motivational mantra they would want on their towel. We had some really great entries, but in the end we had to choose one...and the winner was Jody! To Be Is To Lift - To Lift Is To Be - and we made it into our next towel design. Congratulations, Jody. I am sure the towel will inspire many people - like you do.

So, I am so excited that Inperspire put my towel on their site. You can click on my saying above to see it. You can also check out their other towels like the I AM WORTH IT towel I won not too long ago.

Inperspire sent me extra towels so I am doing a GIVEAWAY!!! Two (2) readers can win one of these To Be Is To Lift - To Lift Is To Be towels! This is for U.S./Canada readers.

Here is what you can do to enter:

1. Just comment about what you love about resistance training/lifting weights.
2. For an extra entry, write about this giveaway on your site (if you have one), link back here and then come back here & do a separate comment that you linked to this giveaway.
3. Tweet it out if you want to even though I am not on Twitter. I know, I am way behind! Leave a separate comment.

I will leave this open through Thursday, 6pm PST/9 EST. The winner will be announced Friday.

Let me tell you about towels. I live by them!!! I have always brought a large towel AND a smaller towel (now my own Inperspire towel) to the gym. The larger towel (like you use after you shower) is for the benches/machines/on top of mats(since other people lie on those mats). I make sure that the side of the towel with the tag on it touches the bench etc. The side without the tag touches my body. THEN, the smaller towel is for my face only! My face breaks out easily so I want to make sure & have a separate towel just for my face. My Inperspire towel is now that towel, although it is a decent size towel. I just like to cover the whole bench.. that is me!

GOOD LUCK!