We ran the Bradford Valentines race Saturday and it was great!  I loved that the weather held out and it was dry and warm (about 30 degrees is good)  and no wind.  My husband and I chose the couples race, I ran the 5 mile and he the 6K.  This is the first time I ran the longer portion, at first I was skeptical about my ability however I enjoyed the race, felt strong and loved the course.

Last Sunday I ran the Frigid 5 in Newburyport and did my best time.  Again we had great weather to run.  I pushed my self and with each mile I kept pace.  I finished strong and was happy.

The Bradford Valentine race course is hilly and most often it is windy however I felt strong going up the hills and with no wind I had much energy at the 3 mile point I was able to push strong and finished in a good time for me.  That is the key about running.  We can run for fun, run to beat our previous time or run for a medal.

 Now as I run, I am amazed at how strong my heart is.  I know it has improved by how I feel, I know it has improved because of my numbers (blood pressure, resting heart rate, recovery heart rate)  have greatly improved.  I have good energy throughout the day and mentally I feel alert, focused and in good spirits.

 This is heart awareness month and in the past week personally I have heard of too many suffering from heart attacks or serious heart problems.  Plan your valentines celebration with heart health in mind.  Choose an activity were you and your partner can walk.  Enjoy a delicious heart friendly meal of wild salmon a little red wine and finish with a little dark chocolate.

________________________________________________________________

One of the best changes I have done for myself is taking a daily supplement.  I have chosen Usana Health Sciences and for the past 3 years I have steadily improved.  One of my mentors is Kathy Kaehler.  She is a personal trainer who works with many celebrities.  I met her at our Usana convention and enjoyed a brief but heartfelt conversation.  She also supplements with Usana Health Sciences.  I have posted her blog below because she expresses what I tell my clients.  I live the lifestyle that she writes about and I teach my clients.

As she writes, I am worried about the heart health of Americans.  We do have the information and guidelines to follow however with our busy lives we find it difficult to put our own health first.  If we do not make the time to get moving, choose better food and practice stress reduction we will continue to stress our cardiovascular systems.

I now am taking the time to listen to relaxation/meditation on my ipod.  I always incorporate healthy foods daily and I am on my way out the door to walk/run my dog before I go back to work.

 http://www.kathykaehler.net/blog/the-only-heart-that-counts-is-the-one-in-your-chest/

The only heart that counts is the one in your chest.

Hearts are everywhere during the month of February. You see them as crafts in magazines, in cards and on cooking shows for that decadent homemade treat. I even made a Sweet Beet soup with a drizzle of Greek yogurt in the shape of a heart for my Sunday Set-Up™ Club, www.sundaysetup.com All because Valentine’s Day is right around the corner and the heart symbol is front and center.

The month of February also celebrates the heart, however in a completely different way. Make A Date With Your Heart as February is American Heart Month. This year, more than 1 million Americans will have a heart attack or stroke, making heart disease the leading cause of death in men and women in this country. What is even more shocking is that I can’t believe people still don’t get it. Do you really want to be one of those statistics? It is hard to miss the message as it is everywhere, from Dr. Oz to major network segments on healthy living, newspapers, magazines, your doctor and even products in the supermarket offering healthier choices. Obviously people just don’t think anything will happen to them if they stay on the reckless living path. Interestingly, the medical community is jumping on board a little more these days in that 1 out of 3 patients are being given the recommendation to exercise which is up from last year’s 1 out of 4. Come on people, we can’t keep getting fatter and more out of shape. We need to keep pushing the message which is just what Goals of Millions Hearts™ is doing. The Million Hearts™ initiative seeks to prevent 1 million heart attacks and strokes by the end of 2016. I say lets help and try to get it done before that. Small changes that you can do right now will make a big difference. Like quit smoking already, I mean you can barely smoke anywhere anyway and doesn’t the commercial with that woman talking out of tube gasping for air give you incentive to quit? Stop driving through the drive thru for meals. You must know by now that you’d probably get less salt in your system by licking a salt lick. Start moving, just like the doctor says. We have continued to live this life of slouch , sluggish, seated overweight blobs that wander from chair to chair. At least add a 15 minute walk everyday. You can certainly figure out a way to do that for your heart, couldn’t you?
Below are some tips.

The best way I know to get your heart in better shape is to keep in mind your heart is a muscle. To make that muscle stronger and more powerful you have to work it and fight for it. There are tremendous benefits from exercise that are too long to list however, some still think that exercising is like a chore so I’d rather call it being more active. MOVE YOUR BODY, maybe this will help. You know how when you go away for a long time and you ask someone to take your car out for a drive, run the engine, why wouldn’t you do that for your body? Our bodies are just like a machine and need to be worked to stay in good running condition. All you need is 20 to 30 minutes of exercise that keeps your heart at 60% to 70% of your maximum heart beat rate. For adults that is about 110 beats per minute. Walking fast is ideal, which is not a window shopping stroll. Increased breathing that is hard and fast. Even better is to jog or even run if your joints can take it. Interval training has a number of benefits. This is one of the most simplest and powerful things one can do to keep the heart healthy. So combine the walk with a run or a flat walk combined with walking hills. Anything to get the heart rate up.

Build a Support System to Help with Stress.
Start by talking to your spouse, family, and close friends about your health and how to manage the stress in your life. They may be able to help you reduce, or alleviate certain stressors.
Recognize Your Stress Triggers.
Learn to identify the things in your life that can trigger stress. Your job, certain relationships with family, friends, driving in traffic, the economy, personal health issues or others and try to figure out ways to either avoid those triggers and most importantly how to cope.

How can I relax?
It can be as easy as taking 20 minutes to simply sit and think, to take a bath, an activity that soothes you, like reading, listening to music or my favorite is to lie down place one hand over your belly button and the other hand over your chest. Breath deep through the belly and feel if rise and fall. Your stress melts to your toes and out of the body.

One of the best ways to manage the stress in your life is to learn the word NO. We live in a life of busy, morning noon and night. It is crazy living! Avoid taking on more responsibilities or social obligations. Set boundaries on your calendar by putting a big red X through days where you can just do what you want to do.

Celebrate Valentines day with your cards, dark chocolate (anti-oxidant) and red wine, however keep the celebrating going all month long and do what you can to improve the health of the most important heart of all. Get a heart check up. Know your family history. Eat better. Move more. Floss your teeth and breath deep.

Now…before you think about another thing. Turn off your computer, stand up and go take a walk around the block.

Kathy

Posted by Kathy

]]> http://www.suecullenptstudio.com/02/13/plan-a-heart-healthy-valentines-with-your-partner/feed/ 0 http://www.suecullenptstudio.com/02/04/happy-valentines-celebrate-with-chocolate-cake/ http://www.suecullenptstudio.com/02/04/happy-valentines-celebrate-with-chocolate-cake/#comments Sat, 04 Feb 2012 22:44:16 +0000 Sue http://www.suecullenptstudio.com/?p=742 Continue reading →]]>

HERSHEY’S “PERFECTLY CHOCOLATE” Chocolate Cake

Ingredients

•          2 cups sugar

•          1-3/4 cups all-purpose flour

•          3/4 cup HERSHEY’S Cocoa

•          1-1/2 teaspoons baking powder

•          1-1/2 teaspoons baking soda

•          1 teaspoon salt

•          2 eggs

•          1 cup milk

•          1/2 cup vegetable oil

•          2 teaspoons vanilla extract

•          1 cup boiling water

•          “PERFECTLY CHOCOLATE” CHOCOLATE FROSTING (recipe follows)

Directions

1.        1 Heat oven to 350°F. Grease and flour two 9-inch round baking pans.

2.        2 Stir together sugar, flour, cocoa, baking powder, baking soda and salt in large bowl. Add eggs, milk, oil and vanilla; beat on medium speed of mixer 2 minutes. Stir in boiling water (batter will be thin). Pour batter into prepared pans.

3.        3 Bake 30 to 35 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pans to wire racks. Cool completely. Frost with “PERFECTLY CHOCOLATE” CHOCOLATE FROSTING. 10 to 12 servings.

VARIATIONS:

ONE-PAN CAKE: Grease and flour 13x9x2-inch baking pan. Heat oven to 350° F. Pour batter into prepared pan. Bake 35 to 40 minutes. Cool completely. Frost.

THREE LAYER CAKE: Grease and flour three 8-inch round baking pans. Heat oven to 350°F. Pour batter into prepared pans. Bake 30 to 35 minutes. Cool 10 minutes; remove from pans to wire racks. Cool completely. Frost.

BUNDT CAKE: Grease and flour 12-cup Bundt pan. Heat oven to 350°F. Pour batter into prepared pan. Bake 50 to 55 minutes. Cool 15 minutes; remove from pan to wire rack. Cool completely. Frost.

CUPCAKES: Line muffin cups (2-1/2 inches in diameter) with paper bake cups. Heat oven to 350°F. Fill cups 2/3 full with batter. Bake 22 to 25 minutes. Cool completely. Frost. About 30 cupcakes.

“PERFECTLY CHOCOLATE” CHOCOLATE FROSTING

1/2 cup (1 stick) butter or margarine

2/3 cup HERSHEY’S Cocoa

3 cups powdered sugar

1/3 cup milk

1 teaspoon vanilla extract

Melt butter. Stir in cocoa. Alternately add powdered sugar and milk, beating to spreading consistency.

Add small amount additional milk, if needed. Stir in vanilla. About 2 cups frosting.

I made this cake with less sugar (1 1/2cups)   keeping the icing  as directed and it was wonderful.  It did not stick to the pan and after it cooled it frosted wonderfully. 

Many like the convenience of a box cake.  It is a bit easier than this one however when you make it yourself you have control in choosing your ingredients.  Use fresh all natural ingredients. 

 Box recipes have additives and artificial ingredients and it seems that this is what most of us are accustomed too and prefer.  This can be disheartening for the person taking extra time to create a cake from scratch.

This recipe takes approximately 15 minutes to prepare.  It is fun to spend time with your children teaching them the basics of cooking food for themselves.  I enjoyed cooking and baking with my boys and now that they are on their own I am thrilled to hear them tell me about the dinners that they make for themselves.   They include much pasta, meatloaf, eggs and bacon.  Not what I would chose but they are cooking for themselves and their taste.  They know how to cook and I believe it is a skill that connects families and friends.  It is imperative for our health to know where our food originates and  the process behind it.  

Food is fuel and this cake is calorie dense so I suggest you enjoy a wonderful walk with your partner, friend or children to enjoy one of our vivid sunsets.

 It may be a bit cold out but this really is great weather for a walk out doors.  It takes more energy for our bodies to warm up so we expend additional energy now than if it was warmer out.  

Studies result show that standing during our daily activity is needed to improve health and weight management

During my daily activities I stand whenever possible.  I work out every day including cardiovascular, resistance or flexibility training.  I stand when talking on the phone and most of the time when working on my computer.  I walk on the treadmill at a slow pace or peddle slowly on the recumbent bike while doing research.  I like that we have put television in front of our cardio equipment because we need to encourage our population to move for their health and for many it is not fun and difficult.  Watching your favorite show will increase adherence and make the time more bearable for many.   I see our future with work stations where we can stand up and walk on a slow treadmill for a short duration while conversing and working.

We need to stand and move more each day.  One hour of physical activity in a day of eight plus hours of sitting has increased weight gain and chronic degenerative diseases.

Exercise sessions may only be one hour a day while office work and travel time can be more than 8 hours a day of sedentary behavior.

I feel better when I stand.   When I sit I compress my spine, my shoulders roll forward and my chest tightens.  I feel discomfort in my hips, legs and calves.  Standing keeps my body in a healthier position activating major muscles of my abdominals, legs and back.   Also I expend on average 50 more calories per hour.   I use the stairs; walk to visit my friends, and to do my shopping.    Incorporating movement and standing during the day is needed to improve our health I encourage my clients to add this to their daily routines.

Please read more

http://opinionator.blogs.nytimes.com/2010/02/23/stand-up-while-you-read-this/

http://triathlon.competitor.com/2011/10/training/racing-weight-are-you-sitting-too-much_41900

watch this video

http://www.youtube.com/watch?v=qGh1JvwVudw&feature=player_embedded

Women do not recognize the signs of a heart attack & they do not call for help

I had 2 risk factors of heart disease and at the age of 36 and I was in the hospital performing a treadmill stress test.   I had very high blood pressure and a strong family history of heart attacks.  My father had two in his early thirties.  My stress test results showed a strong cardiovascular system and I was put on medication for my hypertension.   At the time I thought my doctor may have over reacted however they are comparing a stress test to a mammogram.  It is a good idea to have one if you have at least 2 risk factors.  This test can be used as a baseline for follow up tests.

It was a catalyst for me to rethink my daily lifestyle choices.

Eleven years later I feel better, look better and my numbers are all fantastic.   I have worked to create a healthier lifestyle that has rewarded me by improving my health.   The first method to improve our risk factors for heart disease is to begin an appropriate exercise program.

The following article is reprinted from:  http://cardiology.net/heartnews/Heart-Attacks-Hit-MiddleAged-Women

Heart attack risk is rising in U.S. women — decades earlier than you might expect. Find out why, and what women can do about it.

“I never thought it could happen to me.”

That’s how Rose Rench reacted when doctors told her she was having a heart attack. At age 46, Rench was bewildered when she suddenly couldn’t catch her breath while out for a walk on a sunny spring day. “I was young, I was 130 pounds, and I’d quit smoking a month before. I was healthy. But I couldn’t breathe.”

Rench tells WebMD that she somehow drove herself home, but couldn’t rest; her mind raced as she tried to gasp for breath. “I thought maybe I was having an asthma attack, though I’d never had asthma before. But I never thought of a heart attack,” she says.

Rench drove herself to the emergency room, where tests showed an 80% blockage in two of the arteries bringing blood and nutrients to her heart. She immediately underwent a procedure to open those clogged arteries and keep them open with stents, which are tiny mesh tubes used to treat blockages.

Rench’s story isn’t as rare as you might think. A recent study shows that heart attacks are rising among middle-aged women, who have long been thought to be protected against heart disease — at least until they reach menopause and lose the protective effect of the hormone estrogen.

What’s behind that alarming trend — and what can women do to protect themselves from having a heart attack in middle age? The answers, heart experts tell WebMD, are all about raising awareness and taking action.

Heart Attacks Rising in Middle-Aged Women

Here’s a quick look at the rising heart attack rate among middle-aged U.S. women.

That trend, reported in 2009, is based on more than 8,000 U.S. men and women aged 35-54 studied between 1988-1994 and 1999-2004.

During both time periods, heart attacks were more common among men than women. But men’s heart attack rate dropped from 2.5% to 2.2%, while women’s heart attack rate rose from 0.7% to 1%.

In short, heart attack rates headed down for men, and up for women.

Why? Men had a few things going for them. Their blood pressure dropped, their HDL (“good”) cholesterol improved, and they were less likely than women to smoke.

“The lower rates of smoking, improved blood pressure levels, and improved HDL among men suggest that educational campaigns aimed at men are working,” says researcher Amytis Towfighi, MD, of the University of Southern California.

But women showed only one positive trend: an improvement in their HDL cholesterol level. They also had two major drawbacks: a higher rate of smoking and an uptick in diabetes, most likely because of obesity.

Heart Attack Hazard: Obesity

About 35% of U.S. women are obese, according to the CDC. And those extra pounds pack a cardiovascular threat.

“We used to think obesity was a risk factor simply because it is associated with established risk factors such as high blood pressure and diabetes and high cholesterol levels. But now we recognize that by itself, it increases risk,” says Martha L. Daviglus, MD, PhD, professor of preventive medicine and medicine at Northwestern University’s Feinberg School of Medicine in Chicago and spokeswoman for the American Heart Association.

Please continue reading:

http://cardiology.net/heartnews/Heart-Attacks-Hit-MiddleAged-Women

Mill City Relay 2011 after Party!

This winter my husband and I have made the time on the weekends to cross country ski, snowshoe and skate up in Maine where there is snow!  Here we have been running with our dog (Luvie).  

For Valentines my husband and I are planning to run the Bradford Valentine Road Race.   We have run this race a few times and it is has become a tradition.   I have begun to enjoy the anticipation of this race.  Last year it was so cold and snowy that I did not run outside much.  I found running this race enjoyable and safe because it was well marked, we could run in the road where there was less ice and Haverhill police controlled traffic. 

It can be extremely cold and windy however with the new technology in running gear I can be protected from the frigid temperatures.   The gifts to the runners are special too, a carnation from Steve’s, a small box of chocolates and a long sleeve t-shirt.  They offer warm soup, oranges, bananas, yogurt and much more for the runners.

My husband is the runner of the family.  I began running a few years ago.  It was important to me to try to run as I wanted to add another dimension to our relationship.  I found it very difficult and I was a bit cranky however his patience got me through the initial stages.  Today I find it amazing.   The transformation running creates on both our moods is remarkable.  We may be stressed or tired when we leave for a run however when we return our mood changes to calm, focus and happy.     

It is a low cost activity that has brought so much to my life.  We have both joined the Andover Striders a running club which prides themselves on being low key runners for fun.  I have learnt much from this less organized group.   They tend to run on their own and join each other for fun runs and a few races throughout the year.  I find this a great mix as I am extremely busy.  The best part of running is that it can be done most anywhere with little equipment.  Running alone relaxes and keeps me focused on my needs,  with a partner I find motivation and commitment  and in a group I find support and my competitivespirit.  I enjoy this mix. 

Please continue reading the research on couples making time for fun make a plan for your Valentines.

Now research from the University of Denver supports the idea that finding moments to be together free of financial, family or other stresses — just to have fun together — is not an indulgence.

“The more you invest in fun and friendship and being there for your partner, the happier the relationship will get over time,” says Howard Markman, a psychologist who co-directs the university’s Center for Marital and Family Studies.

“The correlation between fun and marital happiness is high, and significant.”

Read more at http://www.usatoday.com/news/nation/2008-07-15-fun-in-marriage_N.htm.

I was researching new recipes on the internet and this article attracted my attention.  Please take a look at it as it illustrates the high sodium intake in an average Americans diet.   The negative health effects can take years to affect us and they can be devastating.

We tend to crave salt especially the processed kind and the more we eat the more we want.     I suggest that we slowly decrease the portions of foods in your diet that are high in sodium.   Consuming less sodium will reduce swelling, bloat and water retention among other chronic health problems such as heart disease, kidney disease and osteoporosis.

   I have stepped on the scale after eating out and gained 3 pounds!  I feel lazy and puffy.  I know it is water weight from high sodium food because as soon as I run at an intensity which creates a good sweat I lose the weight quickly and fee energized and strong again.  I do attempt, to not eat foods that create this unhealthy condition.

It is not always easy to eat a diet low in sodium.  I do work to plan and read labels to determine which foods are better for me.  Foods that make me feel good in the present and in the future.

 Take a moment to

Please read this article from MSN.com

http://health.msn.com/healthy-living/a-mcnugget-only-diet/

Make a change from eating processed to unprocessed meats for a healthier 2012

“The American Institute for Cancer Research, a nonprofit that focuses on cancer prevention through diet and physical activity, advises no more than 18 ounces of cooked red meat a week. The group recommends avoiding all processed meats, such as sausage, deli meats, ham, bacon, hot dogs, and sausages, citing research that shows an increased risk of colon cancer.”  http://www.webmd.com/food-recipes/features/the-truth-about-red-meat?page=3

A Harvard study shows us the difference between eating unprocessed red meat and processed red meat.

The researcher’s defined unprocessed red meat as any unprocessed meat from beef, lamb or pork, excluding poultry.

Processed meat was defined as any meat preserved by smoking, curing or salting, or with the addition of chemical preservatives.

Examples include

• bacon

• salami

• sausages

• hot dogs

• Processed deli or luncheon meats

Vegetable or seafood protein sources were not evaluated in these studies.

The results:

• On average, each 50 gram (1.8 oz) daily serving of processed meat (about 1-2 slices of deli meats or 1 hot dog) was associated with a 42% higher risk of developing heart disease and a 19% higher risk of developing diabetes.

• In contrast, eating unprocessed red meat was not associated with risk of developing heart disease or diabetes.

• “When we looked at average nutrients in unprocessed red and processed meats eaten in the United States, we found that they contained similar average amounts of saturated fat and cholesterol. In contrast, processed meats contained, on average, 4 times more sodium and 50% more nitrate preservatives,” said Micha. “This suggests that differences in salt and preservatives, rather than fats, might explain the higher risk of heart disease and diabetes seen with processed meats, but not with unprocessed red meats.”

http://www.hsph.harvard.edu/news/press-releases/2010-releases/processed-meats-unprocessed-heart-disease-diabetes.html

Enjoy red meat and know its benefits to you while eating it in moderation.  Here is a list

1. Conjugated linoleic acid, or CLA is a fatty acid is found in both grass fed beef and dairy products. Studies link it to long term weight management and health.
2. Iron, meat is the most easily absorbed source of this essential nutrient
3. High in complete protein
4. Zinc: enhances immunity and lowers inflammation
5.  Vitamin A:  build immunity and vision
6. EPA in grass fed beef:  aids in cognitive & emotional health
7. Mono-unsaturated Fat: may decrease LDL while increasing HDL
8. Many people have a good tradition of eating meat, they like it and enjoy it.

I have found that many of my clients enjoy red meat and do not want to give it up.  I encourage them to choose grass fed organic beef that are not administered antibiotics.  Choose high quality, have smaller portions and fewer servings weekly.

The best change you can make is to greatly reduce your consumption of processes meats.

Best Choices:   Grass-fed beef is leaner than grain-fed

• Lower in total fat and saturated fat.

•  Grass-fed beef also contains more omega-3 fatty acids. But the total amount of omega-3s in both types of beef is relatively small, says Shalene McNeil of the National Cattlemen’s Beef Association. Fish, vegetable oil, nuts, and seeds are better sources of omega-3s.

Meats can be labeled as lean if a 3-ounce serving contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol.

Leanest cuts of red meat

• Sirloin tip steak, top sirloin, pork tenderloin, lamb loin chops.
• round steaks and roasts, such as eye round and bottom round; chuck shoulder steaks; filet mignon; flank steak; and arm roasts
• Choose ground beef labeled at least 95% lean
• Pork: Lean cuts include loin roasts, loin chops, and bone-in rib chops

Watch for these high fat meats

• Frozen burger patties may contain as much as 50% fat; check the nutrition facts box.
• Some grilling favorites are high in fat: hot dogs, rib eyes, flat iron steaks, and some parts of the brisket (the flat half is considered lean).

The news is out that Paula Deen was diagnosed with type 2 diabetes and did not reveal it for 3 years.   This has begun conversations in my Studio about the connection to high saturated fat, high sugar and high caloric foods and their connection with promoting inflammation in our bodies that lead to chronic degenerative diseases.

Being diagnosed with a chronic degenerative disease is frightening.   At a doctor’s visit I was diagnosed with hypertension.  This shook me up.   It rocks your world, and I can imagine how it rocked Paul Deen’s world.

For me it was important to tell everyone and continue to tell everyone.  Most people react with disbelief when I tell them I had hypertension.  Right away I wanted to use my health scare to inform others to visit their doctor regularly and know the risks or symptoms that are common with degenerative diseases.  This was before I studied to become a personal trainer and is one reason I chose this field.

I was scared.  I researched my new condition just as one can research and learn about Type 2 diabetes.  There is much information on prevention, and living with it.   95% of chronic degenerative diseases are due to lack of exercise, poor diet habits and being overweight or obese.   I made some changes, reduced my weight, slowly changed my eating habits and began stress management.  One factor I could not control or change was heredity. (Most of my family has hypertension)  I let that go.

I am sorry for Paula Deen’s diagnosis and to her family.  It is not an easy road for the family members of a person with a chronic degenerative disease.  We can take from her diagnosis is to learn more about Type 2 diabetes and the steps we can take to prevent it.   If you have been diagnosed with Type 2 diabetes find the resources and people to help you manage it.  They are out there and we do have the ability to make our bodies healthier.

I no longer have hypertension and I tell everyone.  My blood pressure was 170/103 when I was put on medications.   After 7 years and much work to change my lifestyle through diet and exercise I reduced my weight by 12% and practiced stress reduction techniques.   Currently my blood pressure is 110/74 and my resting heart rate is 50.  I have maintained my weight loss by following a healthy lifestyle.  I have hope for all who are diagnosed with a chronic degenerative disease.

  I have been thinking of them.

Putting them to paper will create commitment for me as it does when I voice my goals to others.

 I feel urgency to begin.  I could look at it this way, I have not begun thus I have not failed.

My list

1. Run a 5 mile race-the plan-Bradford Valentines race on February 11

2. run a 10k or half marathon-destination race to run with my running partner

3. learn to play golf- must find a good golf pro that can teach a lefty

4. incorporate yoga into my weekly fitness-will continue with yoga program started last fall

5. monthly massages-schedule them in advance

6. monthly chiropractic- schedule in advance

7. spend more time with family and friends- I must make the calls and schedule

   8. volunteer in my local community-teach young adults    how to weight train for health benefits

Looking at my list I need to fine tune my scheduling and planning.  I use the SMART system for goal setting Specific, Measurable, Attainable, Realistic and Timely.

My next step is to enlist the people to help me achieve my goals and schedule.  My goals are specific, and I can attain them because I realistically can accomplish them.  I need to plan and schedule.

I like making resolutions I guess it is because as I look at them I notice that they are all positive.  I think I will add in a great vacation too.

I am off for a quick fun run with my Dog Luvie…yes I do this most days.  Maybe I have begun preparing for my goal to run that ½ marathon.

The RESET program that Sue offers is easy, gets results and jumps starts any nutritional or weight loss program. The first time I did RESET, and I’ve done it several times, I lost 8 pounds in 5 days!

I was surprised for several reasons. One, I wasn’t “overweight” so I thought I would lose maybe 1 or 2 pounds but not 8! Secondly, I figured it would be mostly water weight, but I kept the weight off. Lastly, I figured I would be STARVING! It was just the opposite. Since I was eating low-glycemic and high fiber foods I was always full. As a matter of fact I had a hard time eating all the meals every day. I also didn’t experience any significant negative side effects. I had a little headache on day 2 or 3 (detoxing from sugar and caffeine I assume), but by drinking more water it went away.

The results I noticed in additional to the weight loss were that I felt refreshed, slimmer around the middle and crisper. Yes, crisper – I felt cleansed. It was fantastic.

I love the meal replacement bars and shakes and continue to use them for breakfast, snacks or meals on the go. I’m happy to know I’m choosing a healthy alternative. I highly recommend the RESET program for anyone who wants to jump-start weight loss, eliminate sugar and carb cravings or just cleanse their body.

In True Health -

Pam