tag:blogger.com,1999:blog-9973474420408910822024-03-05T06:49:38.043-05:00MGLF Fit TipsFitness, nutrition and other related tipsDonna at MGLF Studiohttp://www.blogger.com/profile/10104428322924970442noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-997347442040891082.post-69535054618761592832010-02-19T13:01:00.005-05:002010-02-19T13:20:41.118-05:00Measure Progress without the Scale<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBbPWYXmnpGEMZcM78wkHYHAEf5-gDEcnScVq9uMkMcpTYkDOcQC7KK0szxd3q-_kW3flZlJLWKekAHbs8sNeOHNEKDx07yHL59cZMn9yMvEnHWDcLUQSfEDMRMo-II_mYpqs3YDnogcB5/s1600-h/images.jpg"><img id="BLOGGER_PHOTO_ID_5440018856017753234" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 112px; CURSOR: hand; HEIGHT: 130px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBbPWYXmnpGEMZcM78wkHYHAEf5-gDEcnScVq9uMkMcpTYkDOcQC7KK0szxd3q-_kW3flZlJLWKekAHbs8sNeOHNEKDx07yHL59cZMn9yMvEnHWDcLUQSfEDMRMo-II_mYpqs3YDnogcB5/s320/images.jpg" border="0" /></a>
<div>For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving. Instead of viewing this as a setback, you should look for other ways to measure your progress besides the scale. After all, good health isn’t always measured in pounds. Consider these non-scale signs of progress </div>
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<strong>Taking a trip to your very own closet</strong>. There are many everyday indicators that you are firming up your body, from how your clothes fit to checking out your body in the mirror. Take out a pair of pants that fit snugly before you began your new, healthy habits and see how they fit now. Also look for improved muscle definition when you look at yourself in the mirror.
<strong>Use other numerical signs of progress</strong>. When you first start your program, take your measurements. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone. <em>(If you don't know your measurements, contact me for a free health assessment)</em></div><div>
<strong>Check your energy levels</strong>. Not only will you be able to work out for longer intervals of time, but everyday activities will also become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will come effortlessly. Pretty soon you’ll be training for your first 5K!
<strong></strong></div><div><strong>Be conscious of how you feel emotionally</strong>. An excellent side effect of the hard work is a boost in self-esteem, confidence, and happiness. Also, work to build a positive vocabulary about yourself to stay motivated. </div>
<div>Just because the scale has stopped moving doesn’t mean you’re not reaching your goals. All healthy behaviors are well worth the effort. Stick to your plan and listen to the signs your body gives you that all of your hard work is paying off! </div>Donna at MGLF Studiohttp://www.blogger.com/profile/10104428322924970442noreply@blogger.com0tag:blogger.com,1999:blog-997347442040891082.post-5728636926734684432009-05-11T15:58:00.006-04:002009-05-11T16:31:03.947-04:00How do you feel?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLklTe6sgOcatk_LaIa_4c-k6m1CgC558ADOqDDnDcONKcvEDJU6Z0B26HjguNMC8KeEsaRKGJ3gLl3cXGpw8frow-WaL2BYSBpbmBCucX8HVSkhSynvmAfe_h9EX8cqQnUaXoCBS-U7p6/s1600-h/CASR2RMZ.jpg"><img id="BLOGGER_PHOTO_ID_5334664381144915810" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 137px; CURSOR: hand; HEIGHT: 91px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLklTe6sgOcatk_LaIa_4c-k6m1CgC558ADOqDDnDcONKcvEDJU6Z0B26HjguNMC8KeEsaRKGJ3gLl3cXGpw8frow-WaL2BYSBpbmBCucX8HVSkhSynvmAfe_h9EX8cqQnUaXoCBS-U7p6/s400/CASR2RMZ.jpg" border="0" /></a>As a personal trainer, I'm constantly asking people, "How do you feel?". Often, I get responses like "Tired", "Sore", "Sleepy" (especially at 5:30am). Some actually think it will make a difference as to what we do for that days workout. Sorry, but no. That's because I believe that (for the most part) we control how we feel. So if we say we feel energized, we will be. <blockquote></blockquote>
So, when I read the following passage (thanx Cheryl M), I thought it was worth sharing. Enjoy!
<em>"The world does not owe you joy or pleasure or fulfillment. Rather, the world gives you ample space in which to create as much joy, pleasure and fulfillment as you wish. Those who find a way to enjoy whatever life has to offer are the ones who get to enjoy the very best that life </em><em>has to offer. It's a matter of choice and the choice is up to you. It is easy to feel sorry for yourself, and not at all effective in moving you forward. Yet <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoVBmhnfjkC7lCRSXZlTqnFa86wgpRUMseoTvQIVjxrEmwBMfFqVPRfrFcVpXr4ZKx4TkDJftdvMZY1Mh5JExL0EnmOYcpTamuviCz6DRg145H3TFjoQFdHMb4OmIyXyhB1kJhDcZmLD38/s1600-h/crossing+finish+line+2.jpg"><em></em></a>just as easily you can instead choose to feel joyful for yourself. The way you feel has a powerful influence on what you do and how much you achieve. And <strong>the way you feel is whatever you decide to feel</strong>. Instead of struggling to work against your feelings, put your feelings to work for you. Truly and authentically feel success, achievement, fulfillment and joy, and you'll naturally put those feelings into effective action. Yes, you most certainly can feel precisely the way you wish to feel, at any time, in any place. Feel the life you wish to live, and you're solidly on your way there." -- Ralph Marston</em>Donna at MGLF Studiohttp://www.blogger.com/profile/10104428322924970442noreply@blogger.com2tag:blogger.com,1999:blog-997347442040891082.post-30047161552558074292009-04-07T10:50:00.007-04:002009-04-07T11:29:48.828-04:00Tropical Delights<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLDMH3tq4A7LCgiPf5BTIZuvNc1c-X-c-fwJKcQUfN5DCFHoR78W34JFp_tghkTPgpZ-hvdIGM1ylcNODYLrJUAIuKNgHPNF3h0bZd6SJ-laWWSYodTnPArBs3Rnz5p_q4hFHP-bfCtI8e/s1600-h/sugarcane.jpg"><img id="BLOGGER_PHOTO_ID_5321967044087063090" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 250px; CURSOR: hand; HEIGHT: 189px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLDMH3tq4A7LCgiPf5BTIZuvNc1c-X-c-fwJKcQUfN5DCFHoR78W34JFp_tghkTPgpZ-hvdIGM1ylcNODYLrJUAIuKNgHPNF3h0bZd6SJ-laWWSYodTnPArBs3Rnz5p_q4hFHP-bfCtI8e/s320/sugarcane.jpg" border="0" /></a>Snow in April?!...WTH!! I know, I know, I live in Michigan so I should expect the unexpected... but that doesn't mean I have to like it.
<div><blockquote></blockquote>This inclimate weather is making me long for the time last fall when I visited the lush island of Dominica with my friends Diane and Harold. Aside from the beautiful landscape I was most affected by the fresh island food. Each day we would have some type of fish, fresh baked breads, and vegetables like bread fruit and avocado. <blockquote></blockquote>My favorite by far was the tropical fruits, like pineapple, coconut and sugarcane. These fruits have important health benefits.
<blockquote></blockquote><strong>Pineapple
</strong>1. Good for the health of the thyroid and lungs
2. Excellent for digestion and helping to relieve constipation
3. Fresh pineapple juice is also used in removing intestinal worms.
4. Fresh pineapple juice has been used to combat infections
5. Prevents nausea includes morning sickness and motion sickness <blockquote></blockquote>
</div><div><strong>Coconut</strong>
1. Good for building muscles
2. Helps to relieve constipation and build-up of gas in the stomach and intestinal tract.
3. Coconut milk has been found to help sore throats, as well as relieving stomach ulcers.
4. Coconut oil has been found to heal cuts, scratches, burns and sunburns and is good for the scalp and hair.
5. Coconut water is good for kidney and urinary bladder problems.</div><blockquote></blockquote><div><strong>Sugarcane</strong>
1. Has no simple sugar and is low on the glycemic index, so it can be enjoyed by diabetics without any fear.
2. Beneficial for preventing, as well as treating sore throat, cold and flu.
3. Helps the body in fighting against cancer, especially prostate & breast cancer.
4. Helps the body feel invigorated and revitalized and will quickly hydrate the body during prolonged exposure to heat while doing physical activities.
5. Believed to strengthen stomach, kidneys, heart, eyes, brain and sex organs. <blockquote></blockquote>
</div><div>Being born and raised in the metro Detroit area, I had never experienced eating fresh sugarcane. Let's just say, now I'm a <strong><em>sugarcane junky</em></strong>. Consider these and other tropical delights to add some variety to your diet. </div>Donna at MGLF Studiohttp://www.blogger.com/profile/10104428322924970442noreply@blogger.com0tag:blogger.com,1999:blog-997347442040891082.post-81604770375910849592009-03-17T14:24:00.013-04:002009-03-17T15:58:46.375-04:00Say YES!! to Interval Training<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKPCKJb_XOvtXUjWBSCaSff4yDVlQrDhCNCwo1fticHjco5J2kzuLg2Dmd4YNDGP4xCm8MMe5q7eURPXbQNUa3S3FDOqcTB3q1JB8Zzj5zK59pyDFuqKUM5_Q0qwNyCY2jLWFI_3JedifP/s1600-h/body+bar.jpg"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWuakhn6JyJqoptMToZYLB2Xer1mosmhCpxq4pUIOQbQJXg4EFYu6uGzN1TJ3LIF6Db_ooMZpA7cVyzCllH2DvnIqssowCBH1Zk1p47ZbMBgG_giC_b_yhauaXBI1sXL-PJOaLiDJR0La5/s1600-h/CA19CHR0.jpg"><img id="BLOGGER_PHOTO_ID_5314243497497562418" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 111px; CURSOR: hand; HEIGHT: 164px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWuakhn6JyJqoptMToZYLB2Xer1mosmhCpxq4pUIOQbQJXg4EFYu6uGzN1TJ3LIF6Db_ooMZpA7cVyzCllH2DvnIqssowCBH1Zk1p47ZbMBgG_giC_b_yhauaXBI1sXL-PJOaLiDJR0La5/s320/CA19CHR0.jpg" border="0" /></a>
Have you been doing the same old workout that takes you two hours, that barely causes you to break a sweat anymore? Try interval training
Interval training allows you to challenge both your aerobic and anaerobic systems simultaneously. This improves your body's ability to burn calories, adds new muscle, and pushes you beyond any plateaus that you may have hit doing the same thing over and over again. It usually can be done in a shorter amount of time too.
<blockquote></blockquote>Here is a sample of an MGLF (high intensity) interval training session.
<ul><li>25 Jumping Jacks </li><li>10 Side to side Bosu squats </li><li>Step up (on high bench) to overhead shoulder press (with dumbbells) - 10 lead with right leg then 10 with left leg </li><li>Step up (medium bench) with kick-up to rear lunge - 10 lead right leg then 10 left leg </li><li>10 Plyometric squat & lunge combo </li><li>10 Burpees (jump up, drop down, kick legs back into plank position, stand up, repeat) </li><li>50 Bicycles (for abs) </li></ul><blockquote></blockquote><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-k8V3jKNBnNoxg2p62d4cEODwtNhpc2BA9c7znsjECbYsUn2fhrrYZc1vv-gnCG-A40xd8khyphenhyphen4cH8Qq-72zIprCga08rsOnHeQ7EDQqz1TEtF5W_WXxkqZG_59aOpRr23umBj-JoKaRhk/s1600-h/CAAN0XIN.jpg"></a><blockquote></blockquote><blockquote></blockquote><blockquote></blockquote>Always start with a 5 – 10 minute warm-up, end with a total body stretch and drink water during rest periods. Always keep your abs tight, back straight and breathe out on exertion. Three sets of this routine can be done in 30 – 40 minutes.
<blockquote></blockquote>This is a demanding form of exercise, so modify it as needed. Use common sense and listen to your body. Try to throw in one or two sessions a week, along with your normal routine. Get ready to see major changes in your body and your fitness level!
<blockquote></blockquote><em><strong>Peace and Radiant Health,</strong></em>
<em><strong>Donna McKay</strong></em>Donna at MGLF Studiohttp://www.blogger.com/profile/10104428322924970442noreply@blogger.com4tag:blogger.com,1999:blog-997347442040891082.post-89425424411762250282009-03-03T22:40:00.008-05:002009-03-18T14:28:37.765-04:00Starving? Eat something!!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPQ-HelZpsbF55R8XNCWh4lgGvl0K-3jFTxVKN5OHajmk-2_q9e1cHob_7YOfnoEFiQeUZystdBSNOrx-8DgaL6EfZ2dopTmMBf0-fnCVwFW4GbcxmxslNw6LM3LEetnqYZu0RVAsWoYaX/s1600-h/j_fruit2.jpg"><img id="BLOGGER_PHOTO_ID_5309182838378962322" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 275px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPQ-HelZpsbF55R8XNCWh4lgGvl0K-3jFTxVKN5OHajmk-2_q9e1cHob_7YOfnoEFiQeUZystdBSNOrx-8DgaL6EfZ2dopTmMBf0-fnCVwFW4GbcxmxslNw6LM3LEetnqYZu0RVAsWoYaX/s400/j_fruit2.jpg" border="0" /></a>Last week, two of my Face Book friends actually updated their status with "I'm starving". I responded simply, "Eat something". Sounds like rocket science huh? I know. But the truth is some people think that if they don't eat, they'll lose weight. Bad idea. <div>
</div><div>On the contrary, not eating slows your metabolism. In fact, the recommendation is to eat four to six healthy meals (200 - 300 calories) per day. Choose low calorie, low fat and high fiber foods. Also, be sure to eat breakfast, take a multivitamin, drink lots of water and eat something green everyday. </div><div>
</div><div>Your calorie count may differ depending upon your personal metabolic rate. If you're interested, I can help you find out how many you should consume per day. <div><div><div><div><span class="Apple-style-span" style="FONT-STYLE: italic">
</span></div><div><span class="Apple-style-span" style="FONT-STYLE: italic">Peace and Radiant Health,</span></div><div><span class="Apple-style-span" style="FONT-STYLE: italic">Donna</span></div></div></div></div></div>Donna at MGLF Studiohttp://www.blogger.com/profile/10104428322924970442noreply@blogger.com0tag:blogger.com,1999:blog-997347442040891082.post-12522547608580778712009-02-20T11:49:00.002-05:002009-03-18T14:29:03.114-04:00Fountain of Youth<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkg-H4UJhAqC06rxlc1DsD8hHeaV4BOJj5M66134_AF4E8IHYCWBUh6tZXe9M3W8uSlXtHHjm_5bvHiuIEdchEuiVjaCs3kJ4lIK5UAYZi_ooNAXyOBHyv-OiQST_sCr9HkP0wPNCyPUQ8/s1600-h/antioxidant+fruits.jpg"><img id="BLOGGER_PHOTO_ID_5305001997396571010" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 169px; CURSOR: hand; HEIGHT: 133px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkg-H4UJhAqC06rxlc1DsD8hHeaV4BOJj5M66134_AF4E8IHYCWBUh6tZXe9M3W8uSlXtHHjm_5bvHiuIEdchEuiVjaCs3kJ4lIK5UAYZi_ooNAXyOBHyv-OiQST_sCr9HkP0wPNCyPUQ8/s400/antioxidant+fruits.jpg" border="0" /></a>As you well know, antioxidants protect against the aging effects and cellular damage caused by free radicals. Well, about a year and a half ago, I read about a study that ranked the antioxidant values of commonly eaten fruits and vegetables. The analysis is called ORAC (Oxygen Radical Absorbance Capacity). In other studies, those that ate high-ORAC foods had lower biological ages as measured by memory, balance, and capillary strength.
The current recommended serving of fruits and vegetables per day translates to approximately 4,000-7,000 ORAC units per day. Here is a list of top-scoring fruits and vegetables in ORAC units (about 3½ ounces)
Fruits:
Prunes - 5570, Raisins - 2830, Blueberries - 2400, Blackberries - 2036, Strawberries - 1540, Raspberries - 1220, Plums - 949, Oranges - 750, Red grapes - 739, Cherries - 670, Kiwi fruit - 602, Grapefruit, pink - 483
Vegetables:
Kale - 1770, Spinach - 1260, Brussels sprout - 980, Alfalfa sprouts - 930, Broccoli Florets - 890, Beets - 840, Red bell pepper - 710, Onion - 450, Corn - 400, Eggplant - 390
Try using baby spinach, red bell peppers, blueberries and mandarin oranges in your next salad. Or combine raspberries and blackberries with low-fat yogurt for a healthy breakfast. Also mix together raspberries, strawberries, blueberries, blackberries and nuts (pecans or almonds). 1 serving of this antioxidant mix = hand full. Always have a serving after working out.
Who knew? The fountain of youth was always in my (and now your) refrigerator.Donna at MGLF Studiohttp://www.blogger.com/profile/10104428322924970442noreply@blogger.com1tag:blogger.com,1999:blog-997347442040891082.post-58609021647986201752009-02-12T00:00:00.000-05:002009-02-12T16:36:58.922-05:00Spring CleaningFor those of you who live in the Midwest, the last couple of days of warm weather have heightened our anticipation of spring. Well, not so fast. As we all well know, we could get snow as late as April. That sad fact is not stopping me from doing some early spring cleaning in preparation for the warmer months. In this case, I'm referring to cleaning (detoxing) my body.
As you may have guessed, the process entails eating lots of fruits and veggies to cleanse my intestines. I also use nutritional supplements and drink lots of water to detoxify my blood, liver, kidneys and reproductive organs.
The final piece is firing up my body's built-in detoxification system, The Lymphatic System. This critical system helps our body clear toxins we absorb from our environment, and facilitates the elimination of wastes from all tissues of the body. Regular aerobic exercise (walking, jogging, rebounding) combined with proper food supplementation are key factors in achieving and maintaining a non-toxic body in our toxic environment. Oh by the way, you will lose a couple of unwanted pounds in the process.
There are lots of detox programs out there. If you'd like to hear more about the plan I follow, feel free to contact me at <a href="mailto:mygoodlifefitness@comcast.net">mygoodlifefitness@comcast.net</a>.
Peace & Radiant Health,
Donna McKay
<a href="mailto:mygoodlifefitness@comcast.net"></a>Donna at MGLF Studiohttp://www.blogger.com/profile/10104428322924970442noreply@blogger.com0tag:blogger.com,1999:blog-997347442040891082.post-27575067443008767912009-01-30T13:18:00.000-05:002009-01-30T13:18:55.274-05:00MGLF Fit Tips: It's about time!<a href="http://mygoodlifefitness.blogspot.com/2009/01/its-about-time.html#links">MGLF Fit Tips: It's about time!</a>Donna at MGLF Studiohttp://www.blogger.com/profile/10104428322924970442noreply@blogger.com1tag:blogger.com,1999:blog-997347442040891082.post-66443490440646852742009-01-28T15:21:00.001-05:002009-03-18T14:30:20.225-04:00It's about time!For years now, I've lived a double life. During the daylight hours, I'm the corporate techy type with my business suits and technical jargon & tools. However, under the cover of darkness, I'm a gym genius (notice I didn't say gym rat or gym junky) with my coordinated workout clothes & shoes, pushing myself (and others) to the limit.
Well, it's about time I put my two "talents" together. So, here it is, my first blog!!! My goal is to share fitness and nutrition tips with all who will listen.
I hope you enjoy it. If not, please let me know. Your feedback is always welcomed and appreciated. Also, feel free to send questions or topics you might want me to cover.
Peace & Radiant Health,
Donna
PS...Thanx Tawana (FitChickie) for the inspiration.Donna at MGLF Studiohttp://www.blogger.com/profile/10104428322924970442noreply@blogger.com3