“I’ll Take Some Fitness ‘To Go’ Please”

Ok, I do understand you have a hectic life with little time to brush your hair let alone prepare a nice, healthy meal. Your car will inevitably make its way up to the drive-thru window, and there's nothing I can do about it. But being the great friend that I am, I'm right there with you!! We'll enter the fiery gates of destruction that is fast food, and with a good strategy, can still come out alive...a little charred, but still breathing. Alright, listen up gang, here's the plan---we're goin' in!!

My Top Menu Picks for:

McDonald's
Breakfast:
English Muffin
1pkg Grape Jam
Small Coffee
OR
Hotcakes with syrup (NO MARGARINE)
8 fl oz 1% Low Fat White Milk

Lunch:
Any salad with Newman's Own Low-Fat Italian Dressing
OR
1 sandwich with NO CHEESE and NO SAUCE
Apple dippers or Fruit 'n Yogurt Parfait

If you are going to have fries, make it a small, and eat it SLOWLY.

Dinner:

Why are you having dinner at McDonald's?? Have some dignity people! But if you MUST, then follow the same instructions as in the Lunch plan.

*By the way, I am in no way suggesting that you should have breakfast, lunch, AND dinner at McDonald's, that can be brutal--umm, have we seen "Super Size Me"? I am merely giving options for each eating period since I am not certain at what time of day your car will pass by those golden arches...

For more detailed nutritional information and menu options, click here

Taco Bell

Stick with the basics here. If you have to choose, go with a regular hard shell or soft taco. I like the 7-Layer Burrito, Bean Burrito or Veggie Bowl with no dressing. Don't get anything that has the word "Stuft" or "Crunchwrap" in it. And of course, if you don't want to look like a "Double Decker," don't eat one.

For more detailed nutritional information and menu options, click here

Wendy's

Grilled Chicken Sandwich (no sauce) OR Grilled Chicken Wrap (no sauce) OR any Garden Sensations Salad
+
One of the following:

Side Salad with fat free French dressing
Baked potato (hold the sour cream and chives)
Mandarin oranges
Small chili
Caesar side salad (no dressing)

For more detailed nutritional information and menu options, click here

Pizza Hut

Go for the "Thin 'n Crispy" crust and eat your veggies!! "Veggie Lover's" is yum-o and healthy for you. You can also choose from the "Fit 'n Delicious" pizza combinations that are listed online.

For more detailed nutritional information and menu options, click here

Burger King

Stick to the salads with light Italian dressing
Veggie Burger (no mayo)
Apple Fries

For more detailed nutritional information and menu options,click here

That's it for now, Fast Foodies!! Leave a comment, and let me know how the Hamburglar's been treatin' ya!

Health, Wellness & Spirit

What are your goals for this coming year, this month, this week, this day, this hour, this minute? Whether it be for the long term, or something in the "here and now," most people will agree that inner peace and happiness is at the top of the list. Does inner peace translate exteriorly? Absolutely, and since they are both interconnected, you can work from the outside in, or from the inside out, depending on your current situation.

I was always a firm believer that you must work from the inside out only to get great results. At the beginning of this year, however, I proved myself wrong. My weight had gone past its usual limits, and I finally caved and got a personal trainer. Through my training, I learned what perseverance and will power truly meant. I took those newly sharpened skills and applied them to life outside of the gym. I became stronger in my work, my relationships with others, and was able to take on life's challenges with power and zest. I was invigorated! I was so inspired that I became a Certified Personal Trainer myself! My goal here is to expand on both health (physical) and wellness (mind and spirit), so you can add what you need to your day. This is your life--go live it!!!

Health

Diet and exercise! No magical potions or secrets here folks! But doing it the right way takes a lot of guesswork and time out of the equation.

*Please consult you doctor before starting a new diet and/or exercise plan.*

Diet
This is SOOO SOOO IMPORTANT!!! In my opinion, it is about 70% of the work. You must put the right foods in your body or you are mostly just maintaining your current physique by working out alone. 3500 calories=1 lb., so there must be a 3500 calorie deficit in order to lose 1 lb. However, we want to do this in a very healthy manner. NO starving or crash diets. They are potentially hazardous to your health and don't produce long term results anyway.

Exercise
If you are a beginner, start out with 20 min. of cardio 3x/week. You can do any activity that will get your heart rate within its appropriate target zone. (see below on how to figure target heart rate). Gradually work up to 30 min. of cardio 3x/week. Then add 2 days of resistance/weight training at 20 min./day.

*To Figure Target Heart Rate: 220-your age x .65, then 220-your age x .85 to get a range.
Always start a workout with a warm up, but after that, you want to stay within 65-85% of your maximum heart rate for fat burning and endurance.
EXAMPLE: For a 20 year old--220-20=200. 200x.65=130 200x.85=170
So for a 20 year old, he or she should stay between 130-170 bpm for maximum fat burning and endurance. Use a heart rate monitor to make sure you are exercising in your appropriate target zone.

*Check out my diet and exercise videos (coming soon) for recipe ideas and specific exercise instructions.*

Wellness
Your mind must be controlled, but often times, you find it controlling you. Check out some exercises from "A Course in Miracles" to help calm those nerves and turn down the "noise."

http://www.acim.org/Lessons/toc.html

Spirit
If you haven't already done so, please go out and get Florence Scovel Shinn's book, "The Game of Life and How to Play It." It will change your life.

In the meantime, take 15-20 minutes for yourself and go to your favorite place (i.e. the beach, the park, your own room, etc.). Close your eyes and concentrate on the area between your eyebrows in the center of your forehead. Repeat silently: "Love is in my life, Love is the essence of my Soul, I am Love." Do this preferably in the morning before your day starts. Eventually, you will see how this affects your life, and you will want to do it more.