We are BACCCK!

Hi ladies!

It is time to get busy again, creating a healthier lifestyle for us all!

So, weigh in time is on Nov. 1st.

Get it to me, and let's get going again!

Halloween is the start of the celebration period of the year. First Halloween, then holiday after holiday until after New Years.

How will we ever survive this onslaught of candy, homemade baked goods—comfort food?

, let's start with Halloween, which will be here in a little over a week

Let me ask you a few questions before we get started. How many of you have planned Halloween to fit into your Program?

What is your plan for the leftover candy?

How about that Halloween party you've been invited to—do you have a plan to help you stay on your Program?

Let's see a show of hands for those who have no plan for Halloween

Okay, looks like we have to come up with a plan to enjoy Halloween without blowing our Program. Let's look at a few ways for limiting our candy and sweets on—as well as before and after—Halloween.
1. Buy only candy that you don't like, therefore you will not be tempted to eat some.

How many times do we buy candy that we like to hand out to all the eager young trick-or-treaters? I can tell you that in the past I have always done that.

When you buy candy you like, you are setting yourself up for failure on a Program. You are planning to eat some of that candy or you would not have bought the kind you like. Let's change that this Halloween. If you are planning to buy some candy or goodies to hand out to our trick-or-treaters please buy the kind you don't like; the kind you won't be tempted to eat. You will be so happy you did.
2. Wait until the last minute to buy your Halloween candy.

Don't buy the candy as soon as you see it on the shelf, because I guarantee you that it will be gone before Halloween gets here. I don't know how many times in my life that I have bought Halloween candy weeks before I actually had to hand it out only to have to re-purchase the candy for the kids. I'm sure you can all guess where it went? Why set yourself up for failure on your Program. Why not wait this year to buy that Halloween candy. By doing so, you will be in control of the candy and not the other way around. A good feeling for sure!
Make

3. Try handing out something other than candy. I had a very good friend who had a son with diabetes and he really had to watch eating the candy. They decided one year to hand out nickels. What a great treat—money!

Maybe instead of money you could try snack baggies of pretzels. One year I gave out pencils and they really were a huge hit, believe it or not. You don't have to stick to the traditional way. They now have one serving popcorn bags, lot's of toys, or spider rings too.

How about those Halloween parties—are you prepared to stay on a Program while attending the party? Let's look at a few ways that can help you do just that.
1.Bring a healthy snack, so you have something to eat that keeps you on Program. How easy is that? Plus, I will bet you that there are others at that party that need that healthy snack to stay on their Program too. By bringing your healthy snack you are back in the drivers seat and in control of what goes into your mouth.

2.Don't leave home without your large water bottle. Chug, chug, chug away! Drinking water will keep you full and away from the snack table. The added bonus is that water is great for you! Having a bottle of water in your hands will also keep that hand from taking easy-to-grab food.

3.Make sure you eat before you go. By doing this you are guaranteed not to be hungry at the party and will be doing a lot less nibbling while there. I know the last thing I want to do, when my stomach is screaming it's full, is to eat more food.

4. Choose fruit over candy and snacks, when available. Most parties have some healthy choices. Try to focus on them instead of the candy and snacks. I know, easier said than done! When you go towards the sweets say to yourself, "Do I like it enough to wear it?" I'll bet your answer is no!

5. Volunteer to help while there. Take pictures, clean up, make sure they all have their food, or even run the Halloween contest. If you are too busy to eat... well, problem solved.

6. Try to focus on your family and friends. This is a chance to catch up with some of your friends and family. Use it. Anybody who knows me, knows I love to talk and visit. When you are busy talking and visiting with your friends eating is out of the question. Think of how much 'catching up' you can do by staying away from the buffet table.

7.Sit far, far away from the food table. There is no need to sit there and punish yourself, drooling over the food you desperately want but can't have because you know it's a red-light food. You won't stop at just one. So, sit far, far away from those temptations.

How many of you work at an office? I'll bet that most of you have seen, or walk by, candy on your fellow employee's desk. Not fun, is it? Why not politely ask that person to put the candy in the desk or somewhere else out of sight? Of course, you will have the ones who won't oblige you. What do you do then? You could ask them to please put the candy in a colored container with a solid lid so you don't see the actual candy or hear it calling your name. (If you explain why, it might help. Sometimes, when a coworker understands that this is a real struggle for you, cooperation is easier to get.) It is a known fact that we will eat more of the candy when it's visible because the visibility makes us think about it more. Every time you see the candy dish you have to make a decision whether you are going to eat any or not.
If you do start nibbling on those fun size candies please try and keep the wrappers where you can see them. They will be a reminder of how much you've consumed and just how quickly the calories are adding up. Scary, if you think about how fast you can get 4-6 pieces of candy consumed. So, be accountable. Visuals really are a wonderful way to scare you back on Program!
Try to take a short walk on your break. You will get some fresh air, which will invigorate you and help you over those mid-morning and mid-afternoon slumps where you ‘think’ you are hungry. We have discussed a few ways to celebrate Halloween successfully on Program. I do hope that you will try and make it your most successful Halloween ever! Until next time…

Get off the Couch!

VACATION IS OVER! ( except for Cindy).

Weigh In's will begin again, on the 1st of August.....Start toning some muscles and dropping some pounds!

Okay Ladies!

Good Luck!

Belly Dancing?

You read it right!!!

To get a fun- and sexy workout- why don't you try some belly dancing?

On Fit Tv there is a belly dancing show, to help you get some exercise.

Each episode begins with a relaxing warm-up in calming, lush surroundings that increase flexibility and prepare you for the more vigorous movements to come.
In the teaching section, each episode leads you through four to six belly dance movements. The repeated motions are designed to tone hips, thighs, glutes, and abdominals while perfecting the sultry fluidity of belly dance movements.
In the performance section, dancers in stunning costumes and dramatic settings combine the movements just taught into an energetic and stimulating low-impact aerobic choreography designed to burn calories and help you explore your sensual side. The episode ends as the dancers take inspiration from the movements taught throughout the entire series in a mesmerizing display of freestyle belly dance.

Click schedule for link:

Fit Tv Workouts!

Fit TV

Do you have Direc TV or Comcast?
If so, Judy has a great idea!
There is a channel called Fit Tv- They have all different kinds of workouts, healthy living shows, tips, etc- all day long! Click on the Fit Tv for the link to the site for schedules, tips, you name it!

One Hot Mama!!

Before-During-After


Look at you, Cindy!





We just love the new look of your hair! It makes you look years younger!!!


I bet you also feel years younger!


How exciting for you to have a new updated "do" to go with your lean new body!


Cindy is kicking all of our butts on weight loss, so HIGH FIVE to her!

28 Snack ideas, 100 calories or less!

Sliced tomato with a sprinkle of feta and olive oil Lunch left something to be desired? This savory dish will make your taste buds happy.

Vitamuffin VitaTop Pop this vitamin-rich fudgy treat before a morning meeting and that Danish won't look so damn good.

Starbucks tall skinny latte Score your caffeine fix along with a hunger-crushing 10-gram shot of protein and about a third of your daily calcium needs.

Banana Naturally prepackaged goodness you can take anywhere, with the added benefit of cramp-preventing potassium.

½ cup edamame (measured shelled) Eating this protein-packed pick-me-up out of the shell will help make the snack last longer.

3 cups air-popped popcorn Go ahead, nibble mindlessly as you zone out in front of Bravo. Even if you're watching trash, you won't be eating it.

Quaker Instant Oatmeal (regular flavor) This speedy fiber- and protein-packed breakfast also makes for a warm, filling snack.

Yoplait Light yogurt (fruit flavors) This bone-building goodie provides 20 percent of your RDA for calcium and vitamin D.

8 shrimp and 4 Tbsp cocktail sauce The perfect appetizer — and no one at the table will know you're counting calories.

2 Sargento Light String Cheese snacks Any food you can play with is a great distraction; plus, the protein battles mid-afternoon hunger pangs.

Curves granola bar Stash chocolate-peanut or strawberries-and-cream bars in your glove box to help you resist the lure of the drive-thru when you're on the road.

1 c baby carrots with 2 Tbsp hummus The crunchy texture keeps choppers busy, and tangy hummus feeds your need for comfort food.

1 ¼ oz turkey jerky When you must have meat, chew on this low-cal, low-fat power snack.

½ cantaloupe Like most fruit, melon contains a lot of water. So you get a lot of food — and beta-carotene — for not a lot of calories

1 c vegetable juice, such as V8, and 2 oz Oscar Mayer oven-roasted turkey breastAn antioxidant- and protein-rich hunger-buster.

1 Tbsp peanuts and 2 Tbsp dried cranberries Toss together this pared-down trail mix and pre-measure into plastic baggies.

and 3 Tbsp Cool Whip FreeFor a totally guiltless dessert, dish up a bowl of this sweet, fiber-rich combo.

3 Amy's Cheese Pizza Snacks These hot, crispy, cheesy bites are possibly the most satisfying late-night snack ever.

1 c raspberries with 2 Tbsp plain yogurt and 1 tsp honey This sweet mix does the job until you can break away from your desk for a full meal.

2 egg whites with 1 slice whole wheat toast This protein-and-carb duo gives you a light but energizing start when you have a belly-busting lunch on your calendar.

About ½ c frozen yogurt When you crave a cool treat, dip into smooth and yummy fro-yo — it's nowhere near as high-calorie as ice cream.

5 Hershey's Special Dark chocolate kisses A cocoa fix that's equally rich in chocolaty taste and disease-fighting antioxidants — what more could you want in a snack?

2/3 c Barbara's Bakery cinnamon Puffins cereal (dry)Keep premeasured tubs in your desk drawer for an alternative to kettle chips when you're craving something crunchy.

1 oz yellowtail and 1 oz tuna sashimi with 1 packet Kikkoman Instant Tofu Miso SoupHave it pre-party: The protein will keep you from wiping out the buffet.

18 Fat Free Rold Gold Tiny Twists Kill a carbs-and-salt craving in a single snack session.

2 oz Veggie Land Veg-T-Balls with 2 Tbsp Muir Glen chunky tomato sauceThese low-fat vegetarian balls hit the spot.

Chocolate milk (1 c nonfat milk + 1 Tbsp Hershey's Lite chocolate syrup)Quell your inner cocoa monster and get a hit of calcium.

1 Nutter Butter granola barThis peanut bar tastes like something you'd get from the vending machine, minus the thigh-inflating effects.

Exercise Band workout ideas!!!

Exercise Band Routine
Beginners: Perform one set of each exercise, 10-12 repetitions each
Advanced: Perform two sets of each exercise, 10-12 repetitions each

1. Lat Raise – Stand with feet together and one handle of the exercise band looped beneath your feet. Starting with arms straight, raise arms to chest level—bending at the elbows—and hold for a count of one. Lower band to starting position.
2. Biceps Curl – Stand slightly bent at the waist with one handle under your foot. Start with your arm straight down and slowly raise, bending only at the elbow. Raise hand to chest height and hold for a count of one. Slowly lower arm to starting position.
3. Lat Pull-down – Grasp band and raise arms overhead. Straighten one arm upward while pulling other arm downward. Hold for a count of one at the bottom of the pull and slowly retract band to overhead position.
4. Overhead Triceps Press – Hold the band in one hand behind your back. Start with your elbow pointed forward and straighten your arm upward. Hold for a count of one at the top of the motion and slowly return arm to starting position.
5. Leg Press – Lie on your back with the band across the bottom of your foot. Start with knee bent and slowly extend leg forward. Hold for a count of one, then return leg to starting position.
6. Bridge (no bands) – Start by lying face down on the floor. Raise up and support your weight on your elbows and toes. Hold your body straight for a count of ten.
7. Calf Press – Sit on the floor with legs outstretched. Hook band on the ball of your foot and pull band toward your waist. Slowly point toe forward and hold for a count of one. Then return foot to original position.
8. Chest Press – Hold handle in one hand behind your back. Grip the other handle in front of your body. Extend your arm outward and hold for a count of one. Return arm slowly to original position.
9. Standing Hip Abductor – Stand with band looped around both legs. Slowly raise one leg outward, stretching band. Hold for a count of one and return leg slowly to starting position. Note: You may find it useful to use a chair or the wall to help keep your balance.
10. Bent Over Row – Start with waist bent, arm outstretched and one handle beneath your foot. Pull arm back so your hand comes even with your body. Hold for a count of one and then lower your arm to the starting position.