5 reasons your job is making you FAT.

There are many reasons why we struggle to meet our health and wellness goals, but after working in the corporate fitness field, I am determined that our jobs are one of the biggest reasons for weight gain, illness, and chronic diseases. Many of us spend 40 hours or more a week at our jobs and it's bad enough that we spend most of that time sitting behind a desk, but there are other work-related factors that also play a role in our expanding waistlines.  Check out the 5 reasons your job is making you fat.

1.  Working too many hours is literally killing you by killing the time you could be putting in at the gym.  Make sure to limit the amount of time at your job to no more than 50 hours/week.  Overworking often leads to fatigue, depression, poor sleep habits, eye strain, and stress.  Start backing off on hours slowly by saying no when you have too much on your plate, scheduling needed days off, and working in your exercise, sleep, and time with family and friends.

2.  We spend most of our hours at work sitting behind a desk - getting up for lunch or to use the restroom isn't cutting it anymore.  Get up often to walk around the office or stretch.  Schedule a walking meeting, walk to a co-worker's desk instead of calling or emailing, always take the stairs (use the restroom on the next floor up), try to get a quick workout in at lunch or on a break (could be as simple as a mini circuit or brisk walk).

3.  When work stress starts eating at us, we start eating - emotional stress is one of the biggest reasons for comfort food.  If you are feeling stressed and overworked; you are not alone.  Learn how to say "no" if you have too much on your plate already.  Also, find other activities and hobbies to release your tension after work.

4.  Your post work activity is almost always sedentary - I get it... after a long day at work, a happy hour beverage and the couch all call your name but here is your time to resist.  This is the time to find something active to do.  It will boost your energy, self-esteem, and maybe even your social life.  Find a gym partner or try a group exercise class.  Up your chances of being successful by bringing your gym bag to work and heading straight there.

5.  You eat out all the time for lunch and the candy jar is your go to pick me up -  This one can help to save your wallet too.  Pack a lunch everyday so you can control your choices.  Even the healthiest joint on the block knows how to pack in sodium, fat, and sugar to make your food taste great!  Keep it simple by using leftover meals and packing your bag the night before.  And always be prepared with a healthy snack such as nuts, fruit, or yogurt.  This will help you resist the urge to snack from the vending machine or grab from the candy jar.  Most importantly, don't skip your meals... eat at a regular time every day!

    Stay tuned... Learn about more tricks and tips to help you lose weight at work.

Fresh Ways to Boost Your Energy

Feeling a little blah and fatigued...  Forget trying to live a healthy life, are you just trying to get by?  So many individuals continually run themselves into the ground day after day.  We pile on too much work, don't fuel our bodies appropriately, run on too little sleep and still think we can get through the day like a champion.  Here are some quick, simple tips to get you feeling your best!

1.  Roll out of bed and eat your breakfast... every. single. day.  And include some protein too!  Having a high-quality breakfast every day will help to jump start your metabolism.  When you skip this important meal, your body goes into starvation mode and your metabolism slows down to a crawl just to try to get you through the morning.  When you include protein, you are more likely to feel full longer which will lead to healthier eating habits throughout the entire day.

2.  Re-prioritize your responsibilities.  When we take on too many things at once, we start to get the feeling of overwhelm and exhaustion.  It can be work, family life, school... whatever it is, cut yourself some slack.  Remind yourself, you can't do everything for everyone.  Stress on the body produces hormones called adrenaline and cortisol to prepare your body for the "fight or flight" response.  Although at times this response is essential, our bodies aren't physically meant to be prepared for emergency all the time!  Prioritize your non-negotiables and let some of the not-so-important things slide.  Always reserve time in your day to unwind and relax to reduce tension and increase energy.

3.  Whenever I tell someone who is lacking energy to exercise, they look at me like they might bite my head off!  I know it may seem slightly counter-intuitive, but adding physical activity to your day can actually boost energy levels and mood.  Exercise allows your body to release epinephrine and norepinephrine, your "feel good" hormones.  It will also aid in oxygen circulation throughout the body.  Don't get me wrong though, you don't need to spend tiresome hours on end at the gym to reap these benefits.  Try adding something you enjoy doing or create a family activity such as hiking, bike riding, taking a walk after dinner or try a group ex class.  Even adding some body weight exercises such as squats, jumping jacks, push ups, sit ups, and mountain climbers will help.  Just move and your body will benefit.  

4.  Drink more water.  Simple.  Your body needs it to function properly and you lose more and more every time you breathe, sweat, and use the restroom.  Dehydration is the number one reason for fatigue.  I know that 8 glasses a day is a lot, but you must replenish the liquids in your body.  A good rule of thumb is to try and drink half your body weight in ounces each day.  If you weigh 140 lbs, drink 70 oz of water every day.  If nothing else, try to visit the water cooler every other hour.  The walk over there will probably wake you up too!

5.  Let the sun shine in.  Think about it, when you go outside on a sunny day, your outlook always starts to change and your energy levels improve.  Why?  Research confirms that just a few minutes of sunshine can enhance mood, memory, and the ability to absorb new information.  Certain lighting can actually alter our brain chemistry causing mood shifts.  This is why some people are specifically sensitive to the sunlight and the lack of it during the cold dark months... leading to a specific form of depression during the winter.  If you really can't get outside, at least open the shades and allow the light to shine in.

If you still can't fight the nagging fatigue every day, go see your doctor.  There may be something else that is causing you to constantly drag.  Ask about thyroid disorders or nutritional deficiencies.  It's not normal to feel that heaviness every day.

oxox, Em

YogAqua | Paddleboard Yoga

Where the Ocean is Your Yoga Mat 
Try a class here!

Got Core Strength?? Check out this new form of yoga/stand-up paddleboard hybrid workout.  Many people enjoy stand-up paddleboarding because it is easy to learn, you can enjoy the sport on the ocean, and it's great for your core... But try adding yoga to it and your balance takes the workout to a whole new level... making you challenge yourself in ways you didn't think possible!  Better look for some calm waters...  I think YogAqua is a great way to take a classic exercise and put a spin on it.  Nothing better than a great core workout!  

Picture from YogAqua.com  -  Go to their website and if they are in your area try out a class...
I'd love to hear more about the actual experience.  

At Home "THIGH BURNER" Workout

Beach season is here... getting a little nervous to bare your legs?  Don't spend your time fretting, but get your butt moving, literally!  I've created an easy, at home workout aimed to tone your thighs.  Try completing this workout 2 days per week with a day off in-between coupled with a minimum of 5 days of at least 30 minutes of cardiovascular exercise.  

For your cardio routine, incorporate a variety of activities and focus on exercise that you find fun.  Bike riding, jogging, swimming, water skiing, playing tennis, hiking... etc.  This will ensure that you stay motivated and you will be less likely to get bored and give up.

Time to get started and get that butt-a-burnin'!  Complete in circuit style 3 rounds of 1 minute at each exercise with 2 minutes rest between cycles.

1.  Squat with Kickback - With your feet flat on the ground, shoulder width apart, bend down at the knees until they are at a 90 degree angle and your thighs are parallel to the ground.  Then push straight back up into starting position squeezing your buttocks together at the end and kick straight back with one leg.  Repeat the second time using the opposite leg to kick back.  As this becomes easier, move away from the wall and use stabilizer muscles to help.  Don't forget, form is the most important thing during this exercise and if it is too hard, start by just doing the body weight squat.

2.  Scissor Stair Step - Stand side ways to your stairs with both feet planted on the ground.  In a scissor-like motion, cross your farthest foot in front of the other and place it on the first step.  Lift yourself up and place your second foot on the stair.  Then starting with the second foot, reverse the motion and place it on the floor.  Repeat.

3.  Scissor Stair Step - Reverse the direction for the next 3 minutes to work the opposite leg.

4.  Ball Squeeze - Sitting in a chair with your back straight and feet flat on the floor, place a ball or pillow between your knees. Squeeze the ball hard using your inner thigh muscles and then relax enough to just hold the ball in place.  Repeat.

5.  Lunges - Start with hands on your hips and feet shoulder width apart.  Step forward with one foot and bend your knees down keeping your back straight in the upright position.  Your front knee should not cross in front of your ankle and your back heel can come off the ground.  Push back off with the front foot and step back into starting position.  Repeat using the other leg.  *For extra support, do this by a counter or railing in case you lose balance.

6.  Glute Bridge - Laying on your back on a flat surface, place your heels on a steady chair or step with your knees bent.  Push down with your heels as you raise your body.  You should remain in a straight line from your shoulders to your knees with your buttocks off the floor.  Squeeze your glutes in the top position for 3 seconds before slowly lowering back to the floor.  Repeat. *As this becomes easier, raise one leg straight out and hold in an exteded line out from the body.  Work one leg for 30 seconds and then switch.

7.  Single leg Towel Squat - Start with both feet shoulder width apart on the floor with a towel under one foot.  Bend with the knee that does not have the towel under the foot, keeping the other leg straight as it moves out to the side sliding the towel under your foot.  Complete this movement on a 4 count and then slide the towel back in for a count of 4.  Repeat.  Complete for 30 seconds and then switch sides.

8.  Side Shaper - Lie on the ground on your side propped up on one elbow.  Raise your body so that your shoulder is directly over your elbow and your body is in a straight line from your head to you toes.  From there, lift your top leg about 6 inches off from the other.  Hold for about 3 seconds and then slowly return to the floor.  Repeat.  Do this for 30 seconds and then switch sides.

Have fun and good luck!  Remember, that binkini is calling your name... don't wait any longer, it'll be worth your time!  

Enjoy! Em

*By the way, don't try to get by with just the butt exercises.  The cardiovascular piece is very important in weight loss.  It helps to burn the fat before you can show off the muscle you built. 

**If you have questions on what the exercise looks like, don't hesitate to ask... I'll gladly put some demos up.

Friday's Fitness Funnies

Happy Friday!  

Challenge | Push it to the Limit

About a month ago, I decided that I was going to make challenges for myself at least once a week that I had to complete.  The idea was to get me to try new things in the sense that I would push harder and give more focus and dedication to fitness and nutrition.  This week I want to focus on fitness and pushing the body to the extremes.  

I have never been apart of the CrossFit world but for the last year, I have been interested in their WOD that they post to the CrossFit website.  I don't complete them religiously as I have a separate lifting program, however, I think they are a great tool to combine cardio and strength in a complete high intensity interval workout.  

The challenge that I ask you to participate in this week is trying a new exercise or routine that will truly test your limits.  Whether it's running your fastest 5K, trying a new group ex class, working out with a personal trainer for the first time, or just adding an 15 minutes on at the end of your run, push yourself this week.  If it feels easy, make it your new norm... and then push harder.  

The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place.  Makes me think Albert Einstein was on to something when he gave his definition to insanity... "doing the same thing over and over again and expecting different results."  You have to work for it.  You have to push for it.  You will not get the results you want without pushing your boundaries. 

The Challenge that I am going to complete within the week is swapping my regular interval routine with a CrossFit WOD.  Please feel free to join me, especially if you have never tried one of their workouts before.  Remember:  These workouts are for intermediate to advanced exercisers.  If you are doing this for the first time, it is safe to try it with a partner, and go at your own pace.  If  you feel dizzy or short of breath, stop your workout!  Also, don't be afraid to make modifications... guess what?  I can't do a handstand push-up, so I will do regular push-ups.  Who cares, no one's judging you.  Just do it.

Here it is...

"Schmalls"

Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 800 meters 

One of the best parts of their workouts?... They name them after a fallen soldier.  So if you can't find the strength to do it for you... do it for them.

Insanity: doing the same thing over and over again and expecting different results.

Albert Einstein

How to Stay on Track During a Business Trip

After a week of being in Cincinnati for a business trip, I'm so happy to be back home.  The constant go of a busy work week, dining out meal-after-meal, the extreme early mornings (we are talking 4am), the late night dinners with coworkers, and the lack of time, energy and resources for a good workout, I find it extremely hard to stay on track with my healthy lifestyle habits when I'm traveling.  I crave a good home cooked meal and the familiar routine of my workout plan.  This week I barely had time for a quick run during my breaks and I definitely felt the pressure of trying some of the local favorite food joints.  I will now have to work extra hard to get myself back into my daily routine and detox my body from grease and fatty foods.

Whether it is a business trip or a fun vacation, there are ways to stay on track with your weight loss plans.  Starting with what you can do while dining out and moving into ways to keep your activity levels up.  Remember to not beat yourself up.  There are times that things won't go your way.  It's time to accept it!

• Don't wait until you are starving to find a place to eat; plan ahead with snacks such as an apple or almonds.  This will keep you tied over so you don't walk into the first place you see.
• Choose your restaurant wisely.  Avoid multi-course meal specials, supersized deals, buffets, and fast food.
• Look for places that offer menus with nutritional information so that you can make an educated choice on the calories and portion sizes.
• Avoid plates with unhealthy and high calorie fats, and instead choose steamed, poached, broiled, baked, grilled or roasted when possible.  Many places will also honor requests for low-salt or low-saturated-fat versions.
• Try to eat the same portion sizes as you would at home.  Grab a box before you start and put half away for your next day's lunch. (Find a hotel with a mini fridge in the room)
• Be the first to order, you will be less tempted to go along with everyone else.
• Ask for dressings and sauces on the side as many places will go overboard with the toppings. Or better yet, save those calories and pass on the sauce altogether.
• Don't drink your calories.  Limit sugary drinks, sodas, and alcohol which add no nutritional value to your meal.
• Eat slowly.  Enjoy the food so that you don't over induldge in your favorites.  Think about each bite and whether you are really hungry or if it's a craving.
• Try to schedule a walking meeting.  Ask the individual if you can move while you talk if you don't have presentations or numbers to discuss.
• Move whenever possible.  Take a walk during your lunch break, walk around the hotel or office before going out for dinner, get up every hour and do a lap when possible.
• Find a hotel that has a gym or that includes a week with a fitness center.  This will make it possible to stick to your routine while away.
• Try a local recreation activity for your exercise.  Hiking the nearby trail will allow you to sightsee while burning calories.
• Pack resistance bands or a TRX.  This will allow you to pack a gym to put right into your hotel room.
• Maintain a well-rounded routine as best as possible.  Eat snacks, drink lots of water, and get adequate sleep.
• Try stress reducing techniques such as stretching, meditation, and relaxation.  I know how stressful a business trip may get.
• Finally... get in the right mindset.  Realize that being on a trip is not an all or nothing approach.  There will be things that come up, but that will not ruin your week.  Take care of yourself when you can and as best as possible.

What tips do you have for me when it comes to business trips and staying on track with a healthy lifestyle while traveling?
oxox, Em

Exercise Makes Me Happy

Benefits of a Regular Exercise Routine:

1.  Allows you to feel more confident with your body
2.  Improves your sex life
3.  Improves circulation
4.  Boosts your mood
5.  Prevents bone loss
6.  Helps you sleep better by falling asleep faster and sleeping more soundly
7.  Prevents and manages high blood pressure and cholesterol levels
8.  Helps manage stress by boosting good endorphins and regulating hormones
9.  Helps with pain management
10.  Increases muscle strength
11.  Helps in the battle to quit smoking
12.  Reduces risk of stroke and coronary artery disease
13.  Delays the aging process and maintains quality of life
14.  Allows seniors to maintain their independence longer
15.  Provides a way to share activities with family and friends
16.  Counters anxiety and depression
17.  Releases tension
18.  Improves memory and brain function
19.  Stabilizes blood sugar levels
20.  Burns fat and calories
21.  Improves learning
22.  Keeps Alzheimer's at bay
23.  Improves the complexion of your skin
24.  Lowers your resting heart rate
25.  Aids in weight loss
26.  Boosts the immune system
27.  Enhanced sport performance
28.  Reduce risk of some cancers
29.  Improves self esteem
30.  Allows you to meet new people
31.  Brings you to new places and locations
32.  Provides you with opportunity to explore
33.  You are able to try new activities
34.  It allows you to push your body to the limit
35.  Exercise makes you happy :)

Exercise gives you endorphins, endorphins make you happy... happy people just don't shoot their husbands.  -Elle Woods, Legally Blonde

Get Motivated | Do the Work | See Results

Enjoy some of my motivational finds of the day... What motivates you to do more?  Thanks to all who provided these pictures and quotes as inspiration and motivation to people like me!  My goal is to be a fitspiration to others in order to see individuals live their life, the best that it can be!  

oxox, Em

The Calorie Torcher | Circuit Workout

Do you love a good circuit workout?  Me too!  Circuit training combines cardio and strength into one workout for maximum results and minimal time at the gym.  If possible, gather everything you need and do the workout in a studio where you can spread out and don't need to share the equipment with people who may be on it for longer intervals.  This will help you minimize the time between exercises.  Strength training is becoming a very popular style of trainning for individuals who are trying to burn fat.  (Remember that a muscle will burn 30% more calories than fat will).  If you are not quite ready to give up your cardio, this is a perfect way to get started.  This workout is for the intermediate to advanced athlete.  Leave a comment if you have a question on any of the exercises, need a demo, or would like a modification to any of these.  I'd also love to hear your thoughts if you give it a try!

Windmill Exercise
From Fitbie.msn.com

Workout -

Round 1: 
1.  Windmills with Dumbbell   
2.  Squat-Row on Cable Machine  
3.  Alternating Lunge & Curl  
4.  Speedskaters
5.  Pull-ups

Do 3 sets of this round of exercises without rest.  45 seconds/station.

When finished rest for 3-5 minutes and begin round 2.  

Round 2:

Spiderman Pushup
From Womenshealthmag.com

1.  Burpees
2.  Spiderman Push-ups
3.  Swiss Ball Knee Tucks
4.  Single arm dumbbell snatch
5.  Tricep Dips (do on a bench with feet on the floor if necessary)


Complete 3 sets of this round of exercises without rest.  45 seconds/station.

When finished, cool down for a minimum of 5 minutes and do light stretching.

Good Luck!
oxox, Em

Intervals | Time to Sprint

Is your goal to burn fat?  Then you better make intervals a key part of your program.  I discussed the benefits of Tabatas earlier this week, but what if you are a runner?  Can any runner make intervals a part of their routine?  You bet!  Speed work and sprints are not only going to help you burn more fat, but they will also make you stronger in certain points of a race, especially when trying to cross the finish line with nothing left!

There is a certain magic to doing intervals that they have an ability to continue burning fat and calories event after you leave the gym.  Here's the real science, your body is not able to bring in enough Oxygen during periods of hard work and you start to accumulate a "debt" of oxygen that must be repaid post workout.  Your body must help you recover and bring you back to your normal.  This leaves your metabolism revved for hours after you leave the gym.  This is what we like to call excess post-exercise oxygen consumption or EPOC.  

Intervals should be made into a regular part of your routine for the best results.  You can always start with slower intervals with more rest to work.  As you improve, shorten the amount of rest you take or make the interval faster.  Ideally, interval training is best when you complete it a couple times a week.  Make sure to have at least one rest day in between.

On to the next point, how do they make you stronger/faster?  Intense intervals stimulate muscle building hormones, which help you to build lean mass.  You will also be developing your cardiovascular system at the same time.  This will increase your cardio ability and strengthen the heart.  Not only will you be able to push harder and harder the more you improve, but you will be able to recover faster and faster!

Here is a treadmill sprint workout for an intermediate to advanced athlete:

1 minute Sprint

90 second Recovery

1 minute Sprint at 3% incline

90 second Recovery

1 minute Sprint at 6% incline

90 second Recovery

1 minute Sprint at 9% incline

90 second Recovery

1 minute Sprint at 12% incline

2-3 minutes Complete Rest

Repeat three to six times depending on level of conditioning.  Recovery should be light walking while complete rest means to stop.  Do this by jumping your feet to the sideboards of the treadmill.

Be sure to include at least 5 minutes of warm-up and a good walking cool down with light stretching.  Post number of sets to comments.

Good Luck! Em

FITNESS & FASHION | Nike Fuelband, Fitbit Flex, & Up by Jawbone

I love a good fitness gadget and these 3 are at the top of my list.  What an awesome constant motivator to move and exercise.  If you always have a competitive nature like myself, you will constantly be pushing yourself to do more.  Other than being competitive, I am super analytic.  I love numbers, charts, graphs and visuals, and these devices will give me just that.  I personally love Nike gadgets, but the other 2 can do a few things that the Nike Fuelband can't, such as track your sleep/quality of sleep and food intake.  The Up will even go so far as to help you take the perfect power nap.  It has a silent vibration wake alarm that if you set for 25 minutes, will wake you 25 minutes after you actually fall asleep!  Overall, these cool gadgets will get you set on the right page when you need to be.  What do you think?  The next hot thing, or completely overrated?

Nike Fuel band ($149)

Fitbit Flex ($99.95)

Up by Jawbone ($129.99)

Tabatas

There are many different types of exercise and there is not always a right answer to which one is going to work best for you.  One particular workout program that many people do not know a lot about is the Tabata.  It provides similar health benefits to that of cardio workouts but has a bit more pizzazz.  Not only can they be completed in just 4 minutes, but they are a lot more fun!  They fall under the category of HIIT or high intensity interval training.

The Tabata was founded by a scientist, Izumi Tabata and fellow colleagues at the department of physiology in Japan when they conducted a study to compare moderate intensity training to HIIT.  He conducted tests on 2 groups of athletes, Group 1 used moderate intensity interval training (1 hour sessions at 70% intensity, 5 days/week, 6 weeks) and Group 2 used HIIT (4 minute sessions, at 20 second intervals of 100% intensity and 10 seconds of rest, 4 days/week, 6 weeks).

Here are the direct results of the test:

• Group 1 had a significant increase in the aerobic system (cardiovascular system) with little or no gains in the anaerobic system (muscles)
• Group 2 showed much improvement in all their athletes.  Their aerobic systems increased much more than Group 1 and their anaerobic systems increased by 28%.
• HIIT had a bigger impact on the aerobic systems and the anaerobic system as well.

Although you can incorporate any exercise into Tabata training, here is the basic outline of the Tabata training method:

• 4 minutes long (whole session)
• 20 seconds of intense training
• 10 seconds of rest
• total of 8 sessions or rounds
• You may do more than one tabata in a workout to make it a total body routine

Check out this online Tabata Timer if you don't have a stopwatch handy.

You can use almost any exercise in a Tabata so choose ones that will help you reach your specific goals.  Tabatas should not replace all of your workouts, but could be done 2-3 times per week.  Try starting out slow and working up to more.  Also, make sure to warm up your muscles before and complete a cool-down after.  

If you find your workout is still too easy, you may not be working at full intensity... so push yourself harder!

Here is an example of a Tabata Workout:

Tabata 1:

Push-ups - 20 seconds hard/10 seconds rest

Squats - 20 seconds hard/10 seconds rest

*Repeat for 4 minutes

Tabata 2:

Speedskaters - 20 seconds hard/10 seconds rest

Reverse Lunges 20 seconds hard/10 seconds rest

*Repeat for 4 minutes

Tabata 3:

Kettlebell Thrusters - 20 seconds hard/10 seconds rest

Mountain Climbers - 20 seconds hard/10 seconds rest

*Repeat for 4 minutes

Good luck!

oxox, Em

Challenge Yourself: 2

This last week I focused on my physical features and my stats.  I wanted to see where I was starting and give myself a good idea of how much work I want to get done.  For me, weight is not currently an issue.  I am happy with my body, but I think everyone looks for improvements.  My dream body is one where I feel confident and happy in my own skin.  Now I understand this means something different for everyone; but for myself, I want to decrease my overall body fat while maintaining my weight.  I know this isn't something I will be able to do overnight, so I will track my progress once a week and assess where I may need to tweak my short term goals.

This week my focus is on Motivation.  Motivation is a psychological feature that arouses someone to act toward a desired goal, could be anything that elicits, controls, or sustains certain goal directed behaviors.  A perfect example is hunger.  Hunger drives and motivates you to eat.  But what motivates us to better ourselves when it isn't a natural response?  Competition and rewards are unarguably some of the biggest extrinsic motivators for individuals trying to reach a goal.  But what about those who have the goal of climbing Mount Everest with their son, or living long enough to see grandkids.  What about those who are trying to reduce their risk for Diabetes, or are just trying to look great in a swim suit... are these reasonable goals?  YES!  A motivator to you, may not be a motivator for someone else... but that is the beauty of what drives and moves you!  Find something that will be meaningful and long-lasting that will take you to the end.

What is your main motivation to make a change and better yourself?

My motivation comes from competition with myself.  I love to compete in events in order to improve previous times and to see how far I can push myself.  I enjoy running in races with the distance of 5k, 10k and I have even done 2 half marathons.  In the past year, I found myself with the opportunity to buy a road bike and the interest for a triathlon has sparked (as I used to be a competitive swimmer in high school).  8 months ago I moved from North Dakota to Massachusetts and it has been 11 months since my last race and it is definitely time to put my competitive edge to the test.  My motivator will be to compete in a half marathon in the next year and better my time of 1 hour:52 seconds.  Now that I've said it to you, it is real, and I am committing to the event.  I look forward to sharing this journey with you.  What is your main motivator to change?

I want to leave you today thinking about what motivates you, no matter what your goal may be.  Here is some great advice to setting your goal and finding motivation that moves you.
oxox, Em

•  Make mini milestones. Break your weight-loss goal into 10-pound blocks. 
• Keep your eye on the prize. Tape a list on your fridge of what you want to accomplish, like fitting into your size-8 jeans or running a mile without stopping. 
• Create incentives. Give yourself a dollar for each pound lost. Use the money to treat yourself to a new sweater or spa treatment. 
• Buy fitted clothes. Avoid expandable elastic waists that don't let you feel or see those extra inches creeping up on you. 
• Know you're not alone. Don't be afraid to join a health club because of your size. You'll find a range of body types at the gym. 
• 
  

  Get an affordable personal trainer. Hire one with a group of friends and split the cost-- you'll save money and learn how to burn more calories from a professional. 
• 
  

  Join a gym near your office. Exercising during your lunch break or after work will be much more convenient. 
• Pay for a 10-pack of workout classes upfront. That way, you'll have to go or your money will be wasted. 
• Seek motivation on the Internet. Get 24/7 support with an online weight-loss group.  Exchange messages, recipes, even exercise tips with other readers at sites like sparkpeople, loseit, caloriecoutner, etc...
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  Power up with a partner. Enlist the help of a friend to cheer you on when motivation gets tough. 
• Don't be deprived. Treat yourself to a small portion of something sweet each day so you won't crave it and binge later. 
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  Crunch the numbers. Know the calorie counts of your favorite meals, snacks and drinks. Resolve to make your daily calorie intake a healthy 1,500. 
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  Make smart eating easy. Start your own file of healthy recipes you've created or picked up from books and magazines. 
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  Save the best for last. If you taste food while making dinner, you can take in a huge amount of calories without realizing it; wait until you sit down to eat. 
• Write before you bite. Keep a journal of everything you put in your mouth. You'll think twice before you eat if you know you have to write it down. 
• Sign up for a run/walk event or bike race. The competition will help you work harder and you'll make fitness-minded friends. 
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  Change with the seasons. Snowshoe in the winter, swim in the summer and bike in the spring. Different workouts will keep you challenged. 
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  Cultivate your green thumb. Burn 254 calories per hour by doing your own yard work. You can also stock up on veggies by growing them in your garden. 

*Advice and comments from readers of Shape that have found great success in reaching their weight-loss goals.

No Sweat: Exercise Your Skin

The skin is the largest organ in the human body, and when it comes to being fit and sexy, although being a key piece, it is often overlooked!  There are many things that can have a detrimental effect on the condition of our skin such as stress, hormones, food, and sunlight; however, exercise may be just the right tool in your quest for beautiful skin.

Let's look to one of the main causes of a poor complexion: STRESS.  Stress causes the body to create and release cortisol, increasing oil production in the skin and resulting in acne.  How can exercise help you ask?  Exercise is a great way to relieve stress and reduce cortisol levels.  

Another cause of skin problems can be inflammation.  Along with acne, this can also cause redness and dull looking skin.  Here the exercise makes you sweat which will actually help to purge toxins, resulting in skin that is smoother and more even.  

Overall, regular physical activity will cause blood flow to regulate the skin and help tighten problem areas all over the body, reducing the appearance of loose skin and cellulite.  The increased flow of oxygen along with the production of good oils brings more nutrients to the skin's surface also creating healthier and more resilient skin which will help you bounce back from breakouts more quickly.

There are a few things to consider when exercising to ensure your best looking skin.

• If exercising outside, always use a sunscreen.  Sunlight exposure may cause wrinkles and other unsightly skin blemishes along with increasing your risk for skin cancer.
• Properly hydrate yourself with water or a low-cal sports drink to ensure better blood flow to the skin.
• Never wear makeup when exercise.  Makeup, along with dead skin cells... which we all have, will cause our pores to clog and may form acne.  
• Always wash your face immediately after exercise.  Studies show that most people do not shower right after exercise.  This leaves us with bacteria sitting all over our bodies during that time.  Along with acne, this is what makes us smell... eww!
• Touching your face can transfer oil and bacteria to the skin (bacteria thrive in moist, humid environments like the gym).  This can lead to acne flare-ups.  If you need to wipe excess sweat, blot your skin with a clean, dry towel and avoid rubbing or wiping with your hands, shirt or towel.
• Finally, if you are playing sports and use any type of gear, clean it as best as you can after each use to prevent build up of sweat, dirt, and bacteria.  This includes helmets, pads, etc.

Exercise promotes positive skin health even though it is not considered part of our workout program.  Being active and fit has many rewards beyond feeling better; it allows our complexion to look and feel fabulous too!