Friday, August 26, 2011

Making amends...

So, I know that it has been a while...AGAIN.  Sorry guys :)

I have had a hectic week.  My gas line failed last Friday so I didn't have gas or hot water until this Wednesday.  My roommate is in the process (and almost finished!) moving in and my very best friend is getting married! 

But back to the title of this post.  Making amends. 

I know that we all have had friendships that we thought were going to last forever...but they didn't.  Something dumb happened and it caused everything to fall apart, but you were able to move on with your life.  In my case, I have neglected many friendships in the past.  I let people that meant a lot to me slip away and I tried to act like it did not bother me.  But truthfully, it was like losing a limb...the wound may have healed, but the limb was still gone.

In the past 2 days, I have made the effort to reconnect with 2 people that I used to be very close to.  Two people that I once considered my best friends.  I took responsibility for my actions and lack of actions and appologized for my wrongdoings.  I am hoping that things turn out well...

I have committed to not only improving my PHYSICAL health...but also my MENTAL and EMOTIONAL health...

I mean thing about it....what fun is life if you don't have amazing friends to share it with??

Friday, August 19, 2011

When you're losing weight, where does the fat go?

When you're losing weight, where does the fat go?

CNN iReportBy Madison Park, CNNJuly 22, 2011 9:35 a.m. EDT

(CNN) -- Multiple chins, bulging tummies and flabby arms: It's easy to see where fat accumulates on the body.

When a person starts losing weight, where does the fat go? And what parts of the body can you expect to see results?

Headlines from fitness magazines promise exercises to blast away belly fat and activities to spot-reduce flab. The scientific evidence, unfortunately, doesn't back those sexy headlines.

Here are three things to know about weight-loss and body fat.

You can't change your shape, just your size.

You can't cherry-pick where you shed fat; weight loss doesn't work like a point-and-shoot.

MRIs, CT scans and dexa scans, which use X-ray beams to measure body composition, show no evidence for spot reduction.

"Basically, when we lose weight, we lose weight all over in exactly the proportion that's distributed throughout our body," said Susan Fried, director of the Boston Obesity and Nutrition Research Center at the Boston University School of Medicine.

This dexa scan of a woman who underwent bariatric surgery shows where she lost her body fat.A pear-shaped woman who loses weight will remain a pear, just a daintier one, say researchers who specialize in body fat. More women tend to be pear-shaped, with fat around their hips and thighs. Men tend to be apple-shaped, because they have fat that accumulates around their waist.

"People come in with unrealistic expectations from magazines and spot-reducing," said Gary Foster, director of Temple University's Center for Obesity Research and Education. "That doesn't happen. When you start to lose fat, it's proportionate throughout your body, whether it's your neck, waist, ankle circumference. You'll come out smaller but have the same body shape."

That was the case with Maggie Sorrells, 37, who lost nearly 300 pounds through diet and exercise in less than five years.

Her body was pear-shaped even when she weighed about 500 pounds. She reduced her portion sizes and attended weekly faith-based weight loss meetings called Weigh Down. She noticed that her face and hips were getting smaller.

"My hips were like 73 inches," Sorrells said. They're now down to 39 inches.

"It's crazy to think how much they've come down."

She and her husband, Andy, who live in Nashville, lost more than 500 pounds combined.

Sorrells essentially retained her pear shape, although she's 300 pounds lighter. "I'm still rounder in the bottom part of my body. I'm still pear-shaped," she said.

Maggie Sorrells said she essentially retained her pear shape, although she is 300 pounds lighter.For most people, the problem is their weight, not their body shape, Foster said. Whether you're a pear or apple may be determined by genetics or hormones.

Not all body fat is created equal.

When Joe Dragon, an insurance company supervisor in Albany, New York, started losing weight from his 425-pound frame, he noticed the biggest difference in his stomach.

"I was never heavy on the bottom; it was more the gut, belly area," the 34-year-old said. "The differences I noticed, I have a flat stomach. It used to be huge round ball."

Joe Dragon lost 135 pounds on Weight Watchers and exercise.  Like Dragon, men tend to be apple-shaped and carry more belly fat, known as visceral fat. This is a dangerous type of fat because it surrounds abdominal organs and is metabolically active.

Essentially, it disturbs the regular mechanisms in your body.

The fat cells release biochemicals that lead to inflammation, which could lead to heart attacks, strokes and joint and muscle pain. This accumulates in the liver, said Dr. Robin Blackstone, surgeon and medical director of Scottsdale Healthcare Bariatric Center in Arizona.

"Fat is basically a store of energy," she said. "When you need energy, you break down the fat. That breaks down into a component called free fatty acid and goes into the liver for energy. When you have a lot of excess fat, it generates so much free fatty acid, the liver can't handle it, so it stores it."

That triggers a host of problems including non-alcoholic fatty liver disease, insulin resistance and diabetes.

"Belly fat is much more harmful than the so-called big butt," Foster said.

The fat in the hips causes much alarm because that part of the body is highly visible. Called subcutaneous fat, the masses of this fat may be unsightly, but scientists believe they're not as dangerous as internal abdominal fat.

For cosmetic or social reasons, women are more likely to seek obesity treatment than men.

"What that says is that men are likely to need obesity treatment more than women, but women, likely due to stigma socially for being overweight, are more likely to present for treatment," Foster said.

Where does the fat go?

Fat cells expand when people consume more energy than they can burn. During weight loss, the cells shrink.

"The fat is a very specialized cell, and it takes basically the fat we eat and it stores it in form of triglycerides," said Fried, who researches how fat is deposited. "It's doing that for the purpose of releasing it when other parts of the body need it."

Humans carry about 10 billion to 30 billion fat cells. People who are obese can have up to 100 billion.

"If anyone of us overeats long and hard enough, we can increase the number of fat cells in our body," Fried said. "When we lose weight, we don't lose the number of fat cells."

The size of the cells shrinks, but the capacity to expand is always there.

Liposuction can remove fat cells, but this procedure is ideally for people who are not obese.

"The fat cells are actually being removed," said Tony Youn, a plastic surgeon who performs liposuctions. "It doesn't mean that fat cells that remain can't get bigger."

Despite the extraction of fat cells, the ones remaining can always get bigger or smaller depending on a person's diet and fitness.

Thursday, August 18, 2011

The Top 10 Fitness Myths You're Probably Wrong About

The Top 10 Fitness Myths You're Probably Wrong About
By the editors of

Myth 1: Drinking water can help you lose weight

Fact: Many sources tout drinking copious amounts of water to be the all-curing panacea of the Gods. If you've heard that drinking lots of water improves your skin tone, or that it flushes toxins from your body, you know what we're talking about. But the fact of the matter is, the evidence for such catch-all health benefits is lacking.

Doctors at the University of Pennsylvania have found that both the aforementioned "benefits" simply aren't true. Another myth is that drinking lots of water will make you less hungry. Sorry to tell you this -- you may eat less because you're too busy trucking back and forth between the bathroom and dinner table, but that's about it.

Oh, and that whole "recommended eight glasses a day" thing? Also false. You should drink only when you're thirsty, and this is done just to replace the amount of water a healthy adult loses every day -- about four to six glasses.

Myth 2: Stretching before working out is crucial to preventing injury

Fact: Stretching after a workout can be beneficial, but stretching before a workout actually doesn't increase your range of motion. In fact, some studies suggest that stretching destabilize muscles, making them less prepared for strenuous exercise, especially if you're doing something like weight-lifting. Instead, do a warm-up, which gets your blood pumping.

Myth 3: Vegetarian diets are healthier than meat-inclusive ones

Fact: Sure, eating lots of veggies is healthy. But in general, cutting out an entire food group -- even if it is one that can be high in saturated fat -- is bad idea. Meat is a key source of iron, which keeps your energy levels up, allows you to think clearly, and produces enzymes that fight infection. Moreover, researchers at Pennsylvania State University have shown that iron deficiency increases a woman's risk for postpartum depression.

Vegetarians often try to get their iron fix through lentils, beans, fortified cereals and tofu. However, you're still missing protein. Make sure to eat eggs, dairy products, or soy at every meal to get your animal-friendly dose.

Myth 4: Lifting weights will make you look bulky

Fact: If you've been avoiding the free weights for fear of becoming the Incredible Hulk, no need to flee anymore. When it comes to increasing muscle size, testosterone is key. Men have 20 to 30 times the more testosterone than women, which is why they can bulk up so noticeably. But for you to reach Arnold Schwarzenegger proportions would require you to do far more weight-lifting than the average woman, plus have some sort of hormone imbalance (either genetic or synthetically induced, as with steroids).

In fact, "strength training will help you lose weight faster and keep it off in the long run," notes Jeffrey Janot, PhD, an assistant professor of exercise physiology at South Dakota State University in Brookings. If you also do cardio, it'll help you retain muscle as you drop fat, as well as prevent your metabolism from slowing. So don't focus all your efforts on the elliptical machine -- some bicep curls could actually help you reach your ultimate goal.

Myth 5: Sports bras are just to prevent painful bounce

Fact: Wrong -- sports bras are to prevent painful bounce and permanent breast sag. That's right -- it's not just old age and gravity that'll weigh your chest down. High-impact activities, like jogging or aerobics, can stress your Cooper's ligaments (the connective tissue that keeps breasts firm), causing your breasts to sag more quickly.

According to the American Council on Exercise, compression bras work best for smaller-busted women; the more well-endowed (typically a C cup or larger) should opt for an "encapsulation" bra that supports each breast separately. Replace workout bras every six months to a year.

Myth 6: A hot bath will prevent muscle soreness

Fact: Cold water is a better bet, says Marty Jaramillo, CEO of the I.C.E. Sports Health Group. "Immersing yourself in chilled water is like an ice pack for your entire body," he says.

When you exercise, your blood vessels open wider and stay that way for at least an hour afterward. Soreness occurs when waste products like lactic acid settle in your muscles through these dilated vessels. Colder temps constrict vessels, limiting the amount of waste product that accumulates, explains Jaramillo.

Myth 7: Running is counterproductive to strength training

Fact: Sounds like you need to find a new trainer! "Running is definitely not counterproductive to building muscle, unless you're looking to dramatically increase muscle mass," says Gregory Florez, CEO of "In fact, as a weight-bearing exercise, running helps develop more lean muscle mass in the lower body -- which also keeps your bones healthy."

That doesn't mean it's a substitute for strength training, though. "Include lower-body strength moves like squats and lunges and upper-body moves like push-ups and pull-ups to reduce injury risk, increase stamina, and boost metabolism," adds Florez.

Myth 8: Holding weights while doing cardio increases calorie burn

Fact: Yes, but not enough to make it worthwhile. The added intensity of holding weights while doing cardio does bump your calorie burn slightly, but it can also lead to elbow and shoulder injuries. "The risks outweigh the benefits," says Douglas Brooks, an exercise physiologist in Mammoth Lakes, California. "You'll expend more energy if you increase the weight you carry, but excessive or uncontrolled movements can damage the joints or cause muscle injury."

A better option for blasting extra calories: Increase your speed or resistance level on either the treadmill or the elliptical machine.

Myth 9: Fresh fruit is better than frozen fruit

Fact: Actually, no. "With shipping and storage, fresh fruit can often sit around for as long as two weeks before it hits your supermarket," says Suzanne Henson, RD, director of the University of Alabama at Birmingham's EatRight Weight Management Program. "During that time, it can lose a lot of its nutrients, especially vitamin C."

In contrast, frozen fruit is often picked and frozen at the peak of freshness. It's also a better choice for concocting smoothies. But watch out for frozen fruits in syrup -- it packs extra calories.

Myth 10: Doing crunches and ab workouts will get rid of belly fat

Fact: You can do crunches till you pass out, and you still might not get a six-pack. Why? If you have a high percentage of body fat, your abs will be covered with -- you guessed it -- fat. And no, doing ab exercises won't necessarily make you lose that belly fat, either. The truth is, you can't spot-train (otherwise, wouldn't we all be running around with flat stomachs and slim thighs?). In order to get visibly toned abs, you have to first reduce your overall body fat, which means plenty of cardio, coupled with strength training for faster results. After that, the fruits of your labor should start becoming apparent.


I have a random rant.  Well, it is more me getting something that has been bothering me off of my chest, but it could end up being a rant.

As I stated in a few previous blogs, my Aunt Karen passed away on May 2nd, 2011 (R.I.P. I love you).  Upon her passing, my younger cousin and I found a copy of her will and in it, she left me all of her worldly possessions.  For those of you that knew my Aunt Karen know that this means she left me a LOT of stuff because she was a hoarder.  But the biggest thing that she left behind was a house.

Since the day that the will was found, things have changed.  My family was growing closer and I was finally developing the relationship with relatives that I had been hoping to have for many years.  The progress that we had made in trusting one another and confiding in each other has gone out the window.  Why?  All because of my Aunt Karen's wishes.  Since then, I have never felt so much hate, hostility and bitterness towards me ever in my life.  I love my family, and I HATE that they have so much hatred for me right now.

I understand that they are hurt, probably even offended.  Why was it left to me?  I don't know, ask Aunt Karen.  Why didn't she name anyone else in her will?  Again, I don't know, only she did.

I think that what bothers me the most, more than anything else is that people are failing to look at one big aspect of the situation.  Want to know what that is?

NOT ONCE has ANYONE asked me how I feel about it.  They only care about themselves and how it makes them feel.  Did I ASK for all of this? No.  Did I want any of this to happen?  NO.

The truth of the matter is, I didn't want any of this.  I had no control over what Aunt Karen did, I only have control over how I react to it.  Am I honored that she thought so highly of me that she thought to leave me everything?  Yes, I am.  I would be lying if I ever tried to claim that I wasn't.  I loved my aunt and I still do.  There isn't a day that goes by that I don't miss her.  I can't bring myself to delete her phone number out of my cell phone.  But just because Aunt Karen's wishes were what they were does NOT mean that I should lose other family members.

I guess what I am trying to say with all of this is simple.  IT'S NOT MY FAULT.  I did not CHOOSE to take on this load.  I just bought a house of my own and dealing with that by myself is hard enough, do you think that I was ready to take on the responsibility of another house?  I am not being a bitch about things either.  I wanted my whole family to work together to get things in order, but obviously that will never happen.  I am being pushied by the people that I love the most for a choice that was made withought any of us knowing when I was 13 years old.

That's all :)

Wednesday, August 17, 2011

This guy is amazing!

This short video is about Nick Vujicic.  He doesn't have arms or legs, but he leads a very successful and HAPPY life!

Next time that you are down, think about Nick...he is making the best out what hand he has been dealt in life...and you should too!

Tuesday, August 16, 2011

Celebrities do P90X too!

Celebrities do P90X too!  Check out some of the famous people that are currently doing P90X or are already P90X grads!!

Ray Lewis - Linebacker for the Baltimore Ravens

Demi Moore - Actress

Ashton Kutcher - Actor

Jennie Garth - Actress

Taylor Lautner - Actor

Sheryl Crow - Musician

First Lady Michelle Obama

Pink - Musician

Usher - Musician

Ewan McGregor - Actor

Donovan McNabb - Quarterback for the Minnesota Vikings

Kelly Slater - Professional Surfer

Max Talbot - Center for the Philadelphia Flyers

To learn more about P90X, go to or send me a message!

Sunday, August 14, 2011

The Importance of a Success Partner

So, I finally posted a new video blog...check it out!

Thursday, August 11, 2011

Clean Eating Enchiladas

Ok, so I absolutely LOVE Mexican is by far my favorite.  I was looking for a good, HEALTHY enchilada recipe and I came across this one on  You should definitely check it out!  It was absolutely amazing!  I actually prepared it the night before and put it in the fridge overnight.  I ended up baking it at 350* for 45 minutes and ahhhh!  I cannot wait to make it again!  Enjoy :)

Clean Eating Enchiladas


5 medium whole-wheat tortillas (5-6″ each)
1 cup shredded extra sharp low-fat cheddar cheese
Fresh cilantro or parsley, chopped, for garnish

Chicken mixture:

3 cups shredded or chopped cooked chicken breast
4 oz green chiles, chopped
1 tsp hot sauce
1 tsp garlic powder
1 tsp ground cumin
1 tsp chili powder
1/2 tsp ground black pepper
1/4 tsp sea salt


15 oz all-natural tomato sauce
2 cloves garlic, minced
1 1/2 tsp chili powder
1/4 tsp sea salt
1/2 tsp ground black pepper


Preheat oven to 350*.

Combine all chicken mixture ingredients in a large nonstick pan over med-high heat and cook until heated through, about 5 minutes. Remove mixture from pan and set aside.

Combine sauce ingredients in the nonstick pan; set over medium heat and cook until warm, about 10 minutes.

Spread a thin layer of sauce on the bottom of a baking dish. Divide chicken mixture evenly among tortillas. Fold sides over and place seam-side down in the casserole dish. Top enchiladas evenly with remaining sauce, and sprinkle with cheese. Bake in center of oven for 20 minutes. Sprinkle with cilantro or parsley when serving, if desired.