We have all been in a situation where we are offered an extra helping, a dessert, a drink another piece of cheesecake whatever the case may be. It was offered, this does not mean that you have to take it. Playing the innocent victim is life is always the easier route. McDonald's made you gain 50 pounds, each day when you walk by Ronald himself jumps out of the bushes, gun in hand and escorts you into the restaurant where he not only forces you to get a Big Mac but super size as well! Let's not even talk about what happens when you try to order the grilled chicken sandwich instead!
Let's face it, we are each in control of our own lives, destinies and choices. If you are offered and extra serving of dinner or dessert it is your decision and yours alone if you choose to accept. The person offering it is probably just being polite or possibly secretly trying to sabotage you to make them feel better about themselves. The next time you make a bad decision, not just in your diet but life in general take a moment to think about why you made that decision, the consequences, accept responsibility and move on.
Never for one second place the blame on some one else, especially restaurant, fast food establishments and friends when you know you need to be prepared to make good choices. Never leave the house without your next meal or snack in your pocket even if you think you won't need it. Don''t be the victim, take charge and make change for yourself. It was you that made the choices to gain this extra weight you are trying to lose and it is you that can make the choices to make it go away.
Monday, August 20, 2012
Monday, August 13, 2012
CHEESECAKE!
Who doesn't love cheesecake? The following is a recipe for a crust less, low fat, low carb cheese cake that a friend of mine, Sharra Coley created. As always you can add things to make it your own. This is just for a basic, plain cheesecake with a hint of lemon.
You will need:
1- Cup of Splenda or sweetener of your choice
1- 8oz package of FAT FREE cream cheese
1- egg (not pictured)
2 -egg whites (not pictured)
1- tsp vanilla extract
Lemon to taste
Preparation for this is very simple and straight forward. Combine all ingredients in mixing bowl, I recommend softening (not melting) the cream cheese first. Mix until smooth, I used a mixer you could do this by hand but it may be more difficult to achieve a smooth consistency. Pour mixture into pan, I used a greased pie pan, a cheesecake pan is really not necessary unless you are going to double or triple the recipe.
Bake at 350 degrees for 25 min, remove from oven and allow to cool. Slice cake into 8 triangle pieces for desired nutritional information provided below and ENJOY!
NUTRITIONAL INFO:(per slice)
Carbs: 8 grams
Fat: 1 gram
Protein: 5 grams
You will need:
1- Cup of Splenda or sweetener of your choice
1- 8oz package of FAT FREE cream cheese
1- egg (not pictured)
2 -egg whites (not pictured)
1- tsp vanilla extract
Lemon to taste
Preparation for this is very simple and straight forward. Combine all ingredients in mixing bowl, I recommend softening (not melting) the cream cheese first. Mix until smooth, I used a mixer you could do this by hand but it may be more difficult to achieve a smooth consistency. Pour mixture into pan, I used a greased pie pan, a cheesecake pan is really not necessary unless you are going to double or triple the recipe.
Bake at 350 degrees for 25 min, remove from oven and allow to cool. Slice cake into 8 triangle pieces for desired nutritional information provided below and ENJOY!
NUTRITIONAL INFO:(per slice)
Carbs: 8 grams
Fat: 1 gram
Protein: 5 grams
Monday, August 6, 2012
Going to the gym does not = working out
Each and every one of us has seen it or been "that guy", the person at the gym who is yakking away on their cell phone, reading a magazine on a machine or strolling leisurely while catching up with the person next to them on the treadmill. If you are guilty of any of the above offenses or countless others that I will not name you need to STEP IT UP! Just because you have arrived at the gym and checked in on face book and foursquare does not mean that you are accomplishing anything just by showing up.
This does not mean that you need to go from one extreme from the other and morph into the person at your gym who moves around at a frantic pace, sweat flying everywhere, huffing, puffing and grunting. Consider your workout a job, a job that you enjoy. You should think about it ahead of time, be serious about it and have a goal for each and every day. At the very least you should know what part of your body you want to work on each day and why. To many people this may seem like a daunting task, so many of us have been showing up and going through the motions, doing the same circuit of machines over and over again for years. This is why you are are not seeing results, going through the motions at the gym does not accomplish anything, save your money and stay home.
You may be thinking that you do not know how to plan a workout or what exercises to do or why. There are millions of cheap to free resources available to help you with this. Websites such as, muscleandstrength.com and bodybuilding.com have entire databases filled with specific workouts for different goals and different needs. For example you can go into the workout section of muscleandstrength.com and choose workouts, women, fat loss and it has a million workouts for you. Write them down in a notebook, print them out or look at them on your phone at the gym and DO IT! Fitness magazine are another great resource for workouts, if you don't want to subscribe to any go the bookstore or newsstand and copy the workouts down on paper. Oxygen magazine is a great women's fitness magazine, Reps magazine, Muscle and fitness are just a few. The fitness section is overloaded in every store in America.
Once you are armed and ready with your new workout plan, do not be afraid. Even the most experienced person in the gym started right where you are. At some point everyone walked into the gym for the first time without a clue. Most of them are so worried about their own routine they are not even paying attention to you. If you are unsure of how to do something google a video or ask a trainer for help. Trainers are more than happy to help you for free if they are not working with a client, that is what they are there for. When you start a new workout it may take a few times through each part until you feel comfortable with the exercises, don't give up. Focus on doing the exercises properly and keep trying.
Another good idea is having a notebook to take to the gym with you so that not only do you have your whole workout written down in front of you, you know how much you lifted each and every time so that you can continuously improve on that and get stronger each and every week. If you are lifting weights and they are not heavy, you are just showing up. If you are doing cardio but can still easily talk on the phone or to your friend, you are just showing up. Be present in every way during your workouts and I promise you that you will start to see results and really enjoy each and every workout.
This does not mean that you need to go from one extreme from the other and morph into the person at your gym who moves around at a frantic pace, sweat flying everywhere, huffing, puffing and grunting. Consider your workout a job, a job that you enjoy. You should think about it ahead of time, be serious about it and have a goal for each and every day. At the very least you should know what part of your body you want to work on each day and why. To many people this may seem like a daunting task, so many of us have been showing up and going through the motions, doing the same circuit of machines over and over again for years. This is why you are are not seeing results, going through the motions at the gym does not accomplish anything, save your money and stay home.
You may be thinking that you do not know how to plan a workout or what exercises to do or why. There are millions of cheap to free resources available to help you with this. Websites such as, muscleandstrength.com and bodybuilding.com have entire databases filled with specific workouts for different goals and different needs. For example you can go into the workout section of muscleandstrength.com and choose workouts, women, fat loss and it has a million workouts for you. Write them down in a notebook, print them out or look at them on your phone at the gym and DO IT! Fitness magazine are another great resource for workouts, if you don't want to subscribe to any go the bookstore or newsstand and copy the workouts down on paper. Oxygen magazine is a great women's fitness magazine, Reps magazine, Muscle and fitness are just a few. The fitness section is overloaded in every store in America.
Once you are armed and ready with your new workout plan, do not be afraid. Even the most experienced person in the gym started right where you are. At some point everyone walked into the gym for the first time without a clue. Most of them are so worried about their own routine they are not even paying attention to you. If you are unsure of how to do something google a video or ask a trainer for help. Trainers are more than happy to help you for free if they are not working with a client, that is what they are there for. When you start a new workout it may take a few times through each part until you feel comfortable with the exercises, don't give up. Focus on doing the exercises properly and keep trying.
Another good idea is having a notebook to take to the gym with you so that not only do you have your whole workout written down in front of you, you know how much you lifted each and every time so that you can continuously improve on that and get stronger each and every week. If you are lifting weights and they are not heavy, you are just showing up. If you are doing cardio but can still easily talk on the phone or to your friend, you are just showing up. Be present in every way during your workouts and I promise you that you will start to see results and really enjoy each and every workout.
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