Carb Overload

Image of Bob Evans Caramel Banan a Pecan Cream Stacked and Stuffed Hotcakes from Poiseshealth.com

Back in the day, when I was in massage school, my classmates and I would sometimes go to Bob Evans for lunch between our morning and afternoon classes. You can't go to Bob Evans without ordering hotcakes. My favorite were the cinnamon hotcakes. My classmates generally ordered carb-heavy choices too. Muffins, pumpkin bread, rolls and biscuits were overflowing at our table. During our afternoon Anatomy and Physiology class, you could hear lots of yawning throughout the room. We were all suffering from what I like to refer to as "Carb Overload". Lots of carbs + No protein=Carbohydrate coma.

It didn't take us long to break off our relationship with Bob and move on to healthier venues for lunch. It was just too hard to concentrate on the cardiovascular system, the physiology of a muscle contraction or the bones of the human skeleton when you feel like you might nod off at any minute. I had a similar experience this week after Thanksgiving. While I tried to eat the healthy items on our Thanksgiving table, as you know, the average American Thanksgiving feast is pretty carb heavy. After Thursday's meal and Friday and Saturday's leftovers, I was feeling completely fatigued. I generally spend the day after Thanksgiving putting up my holiday decorations, but my lack of energy got the better of me and I only got partially through the process.

On Saturday morning I went to the gym to get some cardio in, but felt completely exhausted after 20 minutes on the elliptical machine. I was forced to hop off the machine and, for the next 25 minutes, halfheartedly pedaled a stationary bike while my husband finished his workout. What a disappointment. When I got home, I showered and went immediately back to bed for two hours. The rest of the day was spent catching up on my reading. I literally had no energy to finish putting up the holiday decorations that I had started on Friday.

With the Thanksgiving leftovers consumed, my husband suggested that we go out for dinner on Saturday evening. Ready for a break from the carb-laden meals of the past few days, I ordered a large salad with grilled chicken. I went to bed around 11:45 Saturday evening and didn't wake up until 10:45 Sunday morning. The good news, I finally got past the carb overload.

Lesson learned: Simple carbs are not my friend.

*Men's Health Magazine's Matt Goulding lists the Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed Hotcakes pictured above as one of the top 20 Worst Foods. With 1,540 calories, 77 grams of fat, 198 g of carbs and 109 g of sugar it's no wonder that a person would feel comatose after consuming these. Mr. Goulding suggests the Western Omelet with 654 calories and 44 g of protein as a better alternative. To see the complete list of the 20 Worst Foods and Goulding's suggested alternatives, go here.

I'm So Honored!

Bright and early Friday morning I awoke to find a sink full of dishes from Thanksgiving dinner and a very nice surprise-The Superior Scribbler Award from Kris "The Incredible Shrinking Woman".

The Rules & Regulations are as follows:

Each Superior Scribbler must in turn pass the award on to five most deserving bloggers

Each Superior Scribbler must link to the author and the name of the blog from whom s/he has received the award.

Each Superior Scribbler must display the award on his/her blog, and link to The Scholastic Scribe, which explains the award.

Each blogger who wins The Superior Scribbler Award must visit this post and add his/her name to the Mr Linky List. That way, they'll be able to keep up-to-date on everyone who receives this prestigious honor.

Each Superior Scribbler must post these rules on his/her blog.

While I have discovered dozens of terrific blogs in the past few weeks since I started blogging about my journey to make fitness and healthy eating habits a priority, these five women stand out in my mind as top notch in the inspiration department:


1. Foodie Girl

2. Weigh to Go: Diary of a Fat Chick

3. A New Start: Losing Weight

4. A Deliberate Life

5. Get Healthy With Melissa


If you haven't read one or more of these blogs, you are in for a treat. Thanks again to Kris for nominating me.

Second Training Session

Last week I had my first real workout with my trainer, Gregg from American Mobile Fitness. I thought that it was a pretty tough program, but it was nothing compared to this week's session. My butt has been officially kicked!

Gregg guided me through a series of exercises that I performed one after the other. Many of these exercises involved compound moves. For instance, rather than doing a series of squats followed by shoulder presses, the two moves were combined. This type of exercise requires the core muscles to work to stabilize the body while performing the exercise. Performing compound movements like this is a more efficient way of working out because you are working multiple muscle groups simultaneously rather than completing individual sets for each muscle group.

During the week I will follow a program that was designed specific to my needs to be used at home. I really appreciate the convenience of being able to do my workouts at home. Also, I don't need to buy a lot of expensive equipment because Gregg showed me how to use dumbbells, bands and my own body weight to perform the exercises. It's amazing what an intense workout you can get with just a few pieces of equipment. I did, however, treat myself to an early Christmas gift, the Bosu ball. Some on the exercises included in my home program are more challenging when performed on the Bosu ball so it is worth the $99 I spent. I consider it an investment in my health. I bought mine at Target, but they are readily available at sporting goods stores.

Bosu Ball-cute guy not included

I'll be following the home program twice per week in addition to the weekly session at American Mobile Fitness. On the other days I will be working at building up to 60 minutes of cardio. At this point I've only been doing 40-45 minutes, but I'll get there.

I can't express how much better I've been feeling since I started pushing myself to work out on a daily basis. The knee pain I had been experiencing from osteoarthritis has improved dramatically-the main reason I sought out a personal trainer. I actually look forward to my daily workout now instead of dreading it.

Prepping for Thanksgiving

Today I will be spending the better part of the day preparing for tomorrow's holiday. I have a house to clean, tables to set and food to prepare, but there is one more item on the list-working out. I've always had this little tradition of getting a good workout in the night before Thanksgiving and again on Thanksgiving morning. Back in the day, I used to attend group fitness classes. One year, the night before Thanksgiving, I arrived at 7:50 for the 8:00 pm. aerobics class only to find that I was the only one there. Generally, this instructor's classes were packed. When the instructor arrived a few minutes later she was not pleased and said she wasn't required to teach for just one student. Luckily, a few minutes later someone else arrived and (begrudgingly) she taught the class. Apparently, working out is not on most people's minds the night before Thanksgiving. It just makes me feel good to know that I am doing something positive for my body. Also, after putting in the effort of two intense workouts, it motivates me not to blow it at one meal.

I wish you all a very happy Thanksgiving day!

The Road Less Traveled

My father was a man of few words. When he gave me advice, I listened. His words of wisdom were few and far between, but he had a lot of common sense. The thing that sticks out in my mind as the best piece of advice my Dad ever gave me is this:

"There are two ways of getting things done . One way is easy, one way is hard. Most of the time you should choose the hard way. You usually get the best results."

When he gave me this advice, he was talking about putting effort into my studies, but I see his advice as applicable to any number of life's problems, including weight loss and fitness. How many advertisements do we see in magazines and television for "lose weight quick" schemes? Dozens, right? The problem is, just like my Dad advised, quick solutions are usually not the best way to get results. When our health is at stake, it's best to take the hard way. Yes, there will be sweating involved. There will be sore muscles. There will be tasty foods that won't be consumed, but at the end of the day, the hard way gets results.

Switching to Whole Grains

Last Friday's post was all about my adventures in removing simple carbs from my diet. White bread, sweets and my favorite, Goldfish crackers, are no longer a part of my life and I'm not missing them. It's been two full weeks and not a craving to speak of.

When I received this comment from R & R from Getting It Back Together, I thought it would make a good topic for a post:


My biggest problem is that I cannot get my husband to eat anything "grainy". If it isn't made with white flour, he thinks it tastes like wood. Any suggestions?


I do have a few suggestions for those of you who have family members who refuse to eat whole grains. Keep in mind that when people are used to eating white flour products, it takes a period of time to adjust to the heartier texture of whole grains.

1. When you begin to introduce whole grains into the diet, start off slowly. For instance, you can use half white flour/half wheat flour in baked goods or other recipes that call for all-purpose flour. Slowly adjust the amount of whole wheat flour so that your family can acquire a taste for whole grains. I found that whole wheat flour has a rather bitter taste in baked goods especially. There is the option of white whole wheat, but the gluten level is higher, a problem for some people.

2. Switch to whole grain pastas. This was an easy one for my family. I started off by experimenting with whole grain pasta in lasagna. Since the sauce hid the color of the pasta, my family was none the wiser. Many restaurants will substitute whole grain pasta for white pasta if you make the request.

Image and recipe at Little Corner of Mine

3. When making sandwiches, use one slice whole wheat and one slice of white bread. I've tried dozens of different brands over the years and found that my two favorites are Brownberry 100% Whole Wheat Bread and Pepperidge Farms Whole Grain. Be sure to check the nutrition label before purchasing whole wheat bread. 100% Whole Wheat flour should be the first ingredient. Don't be deceived by the color of the bread either. Often food coloring is added to products to obtain the appearance of whole wheat.



4. If a recipe calls for bread crumbs, use whole wheat bread crumbs rather than white. A good place to try this would be in meatballs or meatloaf, two of my family's favorites. (I use extra lean ground beef and lots of seasoning to add flavor, but keep fat and calories low.)

5. A friend recently mentioned that she dips chicken breast in egg white, dredges it in whole wheat flour to coat and bakes it for a low fat entree. I would add some favorite spices to the flour for added flavor. (Thanks to my friend, Chris, for the tip!)

Recipe at Eat Smart Age Smart

6. Switch from white rice to brown rice. A good place to start is with a rice pilaf. I make mine with low sodium broth, beef consomme or canned French onion soup. When eating out, request brown rice rather than white.

Recipe at Whole Foods Market

Whatever you do, hide the evidence! What they don't know won't hurt them. Actually, it will help! The fiber that you get with whole grains is essential to our bodies and aids the digestive process.

For more information about switching to whole grains, go here.

Do you have any tips for adding whole grains to your family's diet?

Craving Carbs

Most women I know have a sweet tooth. They love their chocolate, cookies and cake. For me, my carb of choice is bread. I don't buy a lot of white bread, it's whole wheat all the way. I make an effort not to buy anything that will tempt me. If it isn't in the house, I'm not likely to get in my car to go buy it. But when I go out to eat, the white bread and oil that inevitably comes before the entree always calls my name. (Actually, it is screaming my name at the top of its lungs!) My husband and I usually go out to eat at least once on the weekends and I meet friends for lunch or coffee during the week. What's a cup of coffee without a bagel, right?

I decided to try a little experiment, no simple carbs for one week. No white flour, white sugar or sweets for one week. I was amazed at the results. Not only have the cravings gone away, I feel so much more energetic. When the alarm clock goes off in the morning, I haven't felt the need to slap it into submission. At the end of the day, I'm not feeling lethargic, just pleasantly tired.

If you can get through the first few days, it's a piece of cake. (Sorry, bad choice of words!)

First "Real" Workout

Last week I wrote about my fitness assessment at American Mobile Fitness. This week I started my actual program. Going in, I was feeling pretty good about myself. I considered myself to be at a higher level of fitness than most people my age. I eat right about 90% of the time. I work out 3 or 4 days each week. I'm not a smoker or heavy drinker. All bases covered, right?

I soon realized that I was overestimating my abilities just a little. (Translation: a whole lot!) My trainer, Gregg Schwartz, drafted a plan to address my specific needs. I have osteoarthritis in both knees and weakness in my core muscles. The combination of these two things has led me to develop issues with my balance. Gregg's plan addresses those weaknesses. The goal is to strengthen the muscles in my core and my lower body so that I will increase my stability while performing not only exercises, but in my day-to-day activities.

The plan that I followed involved a series of exercises that build upon each other. Gregg mentioned that the first few moves in the series might not seem extremely difficult after completing 12 repetitions, but with each new exercise performed, the muscle will be working harder and harder to execute the moves. Boy, was he dead on with that one! My muscles were shaking.

Gregg gave me a copy of the program that I did so that I can follow it throughout the week. His suggestion was to complete the plan at least two additional times during the week. The best part about working with Gregg is that his program uses very little in the way of equipment. Most of the exercises involve the use of my body's own weight. This is perfect for those days when I don't want to leave the house to work out. Also, I'm not forced to run out and purchase a lot of expensive equipment.

When I asked about cardiovascular activity, I was told that building up to 60 minutes of cardiovascular activity each day is recommended. However, Gregg advised that on days when I am following the strength training program, I could cut back on the cardio a little.

With a individualized plan in hand, I fully expect to make progress much more rapidly than I could have done on my own.

Take a Cue From the Kids

There is a very popular piece of writing by Robert Fulgham entitled, "Everything I Need to Know I Learned in Kindergarten" Maybe you have read this somewhere. The first line reads,

"Most of what I really need to know about how to live and what to do and how to be, I learned in Kindergarten."

He goes on to tell how life's most important lessons about sharing, cleaning up our own messes, playing fair, were all learned as a small child. As a parent, I've tried to teach my children life's important lessons, including the need to develop healthy eating and exercise habits. But sometimes I think that children innately know the most important aspects of leading a healthy lifestyle. For instance, if I take a walk in my neighborhood on any given afternoon, I will see children playing ball, running, skating or riding bikes. I call this "exercise". They simply call it "having fun". Give a small child a plate of food and he or she will eat until they are full. Period. They stop eating when their bodies tell them they have had enough.

Maybe I could take a cue from the kids.

Strategies For a Healthy Thanksgiving Day

It is that time of year again. The holiday season is upon us. I like to refer to it as "the junk food season". You can't go anywhere it seems without being tempted by foods laden with fat and calories. According to a study conducted by Texas A & M, the average American consumes an extra 619 calories per day between Thanksgiving and New Years! There is no day of the year that presents us with more temptations than Thanksgiving Day. Stuffing, pumpkin pie, potatoes, rolls, green bean casserole...the list is endless. The average turkey day meal comes in at a whopping 4,000 calories.When it comes to situations like this, a little advanced planning is necessary.

I put on my thinking cap and here is what I plan to do:

-Fix a crudite platter to munch on before the meal. By filling up on healthy raw vegetables, I won't be quite so ravenous when the meal is served. As long as I don't overdo it on the dip, this should be a helpful strategy.


-Instead of drinking multiple glasses of wine, hot spiced cider, egg nog or soda, I'll limit my beverage consumption to sparkling water or club soda with lime. Another favorite of mine is club soda with fresh mint leaves. It's like a non-alcoholic mojito. How often do we mindlessly drink extra calories without a second thought?


-Instead of preparing green beans with bacon fat or creamed soups, I'll serve fresh steamed green beans. The addition of sliced almonds would make it look a little fancier. My family loves fresh green beans so they won't (hopefully!) miss the less healthy version.



-White mashed potatoes are a family favorite, but there is no reason that I can't fix baked sweet potatoes for myself. I like to top mine with a sprinkle of chili seasonings or, for a sweeter taste, cinnamon .



-Skinless turkey breast is my favorite. Luckily, it is the healthiest and least calorie dense part of the bird. I will be sure to avoid the fatty dark meat.




-I love my Mom's stuffing so I'll have a small portion. Since it's a special family recipe and I have it only once a year I won't feel a speck of guilt. Instead, I'll pass on things that are available year round, rolls for instance. Bread is just a plate filler for me on Thanksgiving.

-When I was a child, I asked my Mom how gravy was made. She told me it was the drippings from the meat, including blood. Gag! That did it for me. I couldn't choke down gravy to save my life. Score one for my waistline!

-My sister taught me a great trick for saving calories on Thanksgiving dessert.(We all know we want dessert on Thanksgiving.) Instead of baking a pumpkin pie, she bakes just the filling for the pie in a casserole dish. It could also be done in individual ramekins for portion controll I'm not a huge fan of pie crust anyway. This is the perfect choice for me. I'll finish my dessert with a cup of coffee or hot tea instead of a glass of wine or hot cider.



I always make an effort to get some exercise the day before Thanksgiving. Since the day is so busy with cooking, there usually isn't time in the morning before the festivities begin. Another option would be to suggest that the family take a walk after dinner instead of sitting in front of the television watching football. *gasp*!!

How about you? What strategies have you come up with to continue your healthy lifestyle throughout the holiday season?

What to Bring to the Party

If you live in my neck of the woods, this is a very important weekend coming up. The biggest college football game of the season is played on Saturday, Ohio State vs. Michigan. You probably have a similar battle in your area of the country as well. Along with the big game, there is always a big party. This year our neighbor's are hosting their annual game day party and there will be lots of food. Lots and lots and lots of food! Most of it will not fit into the category of healthy either.

The entire theme of my blog is to always have a plan when it comes to leading a healthy lifestyle. So on game day, my plan is to bring a few healthy items to that party. That way, I'll have options when it comes to filling my plate and hopefully, won't be tempted by 7 layer dips, brownies, cookies or chips.

I could bring a vegetable or fruit platter with a low-fat dip or homemade salsa . If it is beautifully presented, like the tray below, it's always more appealing.




Another option to bring might be baked pita chips and hummus. Find the recipe here. I like the idea of making up individual portions so I don't overdo it.

Image from amihungry.com

Who doesn't love a bowl of homemade chili during a football game. If I substitute beans and ground turkey breast for the ground beef, this could work.

Some type of salad is always as option. I'll have to be sure to choose a recipe that doesn't have a high fat dressing.

Image from myrecipes.com

I could use suggestions. I'd love to hear from you. Do you have any great strategies for getting through a party without eating a week's worth of calories?

*Hope you'll stop back later in the week when I'll be talking about strategies for getting through Thanksgiving Day without overindulging.

The Intensity Factor

I like to get in a work out in the morning whenever possible. I usually hit the gym around 8:00 after my kids and husband have left for the day. On most occasions I see the same group of individuals working out. Something that occurred to me one day is that some of the people I see every time I go to the gym don't seem to be making any progress. They may not know how to get the results. They may not have a plan specific to their needs. More than likely they may not be working at a level of intensity that will get them the results they want. For example, if you are doing cardiovascular work for 30-40 minutes and it is beginning to feel fairly easy, you need to make some adjustments.

If you aren't making strides with your level of fitness try kicking it up a notch, hit the gym with the word "intensity" on your mind. For instance, instead of doing your normal 25-30 minutes on the elliptical machine, you could chose to work out for 40 minutes on the "Interval" setting that automatically switches the machine from higher intensity to lower intensity settings. In other words, it automatically changes the level of incline and the amount of resistance. If you like to fit your workouts in at home add bursts of higher intensity activity within your cardio routine. One example would be to speed walk for two city blocks than run for one block. This simple adjustment will feel more challenging. Translation: You just might be dripping with sweat by the end of your workout.

If you are barely breaking a sweat or raising your heart rate and can easily carry on a conversation you need to step it up. If you are covered with sweat after your workout, cool down and pat yourself on the back.

Keep the intensity factor in mind and make your workout count for you.

My Kind of Fast Food

Image from fastfoodcenter.com

Does this scenario sound familiar? You've had a long day at work, taking care of children, running errands, cleaning the house, fill in the blank. You are starving and the thought of having to spend time cooking a meal is not at the top of your list. The $1 menu at the local fast food restaurant is calling your name. It's quick. It's cheap. It's the perfect solution. Wrong!

According to McDonald's nutritional information, the quarter pounder with cheese comes in at 510 calories and 26 grams of fat. Add a large order of fries for another 500 calories and 25 grams of fat. That is 1,010 calories and 51 grams of fat! I won't depress you by mentioning the calories or fat grams in a large soda, you've probably figured out by now that it isn't pretty.

When I started this blog, my goal was to develop plans or strategies for coping with the everyday issues that we all face when trying to live a healthy lifestyle. You can read about it here. Eating right is one of the biggest challenges many people face in our fast-paced society. Planning and organization is the key. With a little preparation once a week, I find that I can create my own version of "fast food". Not the kind that will make the scale rapidly creep up, but the kind that our bodies need.

I'm sure I don't have to tell you that eating fresh fruit and vegetables is essential to your diet. I have found that if I set aside time once a week, usually just after my weekly grocery shopping, to cut up enough fruit and vegetables for a variety of meals each week, it is fairly easy to get nutritious meals on the table in short order. Trim up your vegetables and put them in storage containers to keep them fresh until you are ready to use. Don't forget to chop up extra vegetables to add to salads.

If you pack a lunch, prepare small bags of fruits or vegetables that you can easily toss in a bag before rushing out the door in the morning.

For quick salads, I like to keep a large bag of baby spinach on hand. With the addition of some of the vegetables I chopped earlier in the week, a salad can come together in no time. Pre-shredded carrots and cabbage and grape tomatoes can be added to salads if you don't have time to chop vegetables. I like to keep a large salad in my refrigerator at all times. My daughter has been known to choose a salad as a snack in the evenings because it's already prepared.

Hard boiled eggs are a great source of protein, especially the egg white that contains high levels of protein, but low levels of fat. I like to prepare a dozen at a time. They are great for any time of the day and they are also a perfect choice if you don't have a lot of time in the morning for a decent breakfast. Just take a few with you. Personally, I don't care for the yolk, I toss them.

A friend recently told me something that I wish I'd known years ago. A turkey breast can be cooked in a crock pot. Turkey breast is delicious, full of protein and low in fat. Just place a 5/12-7 pound turkey breast in the pot before work. Cook on low for 8-10 hours or high for 6. There is nothing better than coming home to the aroma of turkey. Chicken and pork tenderloin are other options. Look here for more recipes.

Image from ehow.com

When I am planning to run a lot of errands and know I will be out for hours, I like to take a small bag of almonds with me. I buy almonds in bulk and make my own bags. This is much less expensive than buying individual bags and I control the portion size. Toss a few bags in your glove compartment or purse so you won't be tempted to head to a drive-through.



Finally, during the fall and winter months, I keep a case of bottled water in the trunk of my car. Not only do I save a lot of money by not pulling into a gas station or fast food drive-through when I need a something to drink, I save a lot of calories by not choosing a sugary soda.



If you are willing to do a little prep work, you can make healthy choices without spending a lot of your precious time.

Get to the Core of the Matter

Yesterday I wrote about my fitness assessment at American Mobile Fitness. Health questions were answered, measurements were taken and my fitness level was assessed. Part of the assessment included performing a series of exercises. My trainer, Gregg, mentioned that there is a particular order in which exercises should be performed for maximum efficiency. That sounded good to me. Efficiency is my middle name. Many of the exercises I was asked to do involved balance. Gregg mentioned that this type of work is designed to work the body's core, the area around your trunk and pelvis. The core of the body is where all movement originates. When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony.*

Exercise has come a long way since the days of Jazzercise and the Jane Fonda Workout!

Is that belt really necessary?

Exercise science is always evolving. In the late '70's and early '80's, aerobic dance was all the rage (and it was done in bare feet!) The early '90's brought us step aerobics.

Image from Couture Carrie

We are well into the new millennium and the latest research indicates that core training is the future. I did a little research and found that core training involves regularly training the 29 muscles that make up the core of the body, where you center of gravity is located. A strong core helps prevent injury by providing support to your spine. Poor core condition can cause low back and knee pain and muscle injury.

I noticed that many of the exercises that Gregg had me perform involved standing or kneeling on a Bosu ball which provides an uneven surface. This forces the body to engage the core while performing a move. Other moves were done standing on one foot. The body's core must work hard to maintain your balance when standing on one foot. While these exercises were challenging, I was skeptical whether they would be enough to get me results. If the sore muscles I'm experiencing this morning are any indication of their effectiveness, than I need not question Gregg's plans for my fitness program.

The Bosu Ball can be used either flat or flipped over for even more of a challenge.

Body alignment and position are a necessity when performing core strengthening exercises. When you begin core training, it is a good idea to consult a professional fitness trainer or physical therapist to guaruntee that your technique is perfect.*


*Information from CNN Health/Library

Assessing the Situation

In my last post, I talked about the value of devising a plan for success when it comes to fitness and overall health. The first step of my plan is to work on my fitness.

I have always made exercise a priority in my life, but over time, my needs have changed. I developed osteoarthritis in both knees in my early 30's. As a result, I stopped performing certain types of exercise so that I wouldn't worsen the condition. Unfortunately, the result was a reduction in my overall fitness. (And it doesn't help that my thighs got pretty flabby too!) But my plan is to change all of that. Enter Gregg Schwartz of American Mobile Fitness, a personal trainer who specializes in rehabilitative and preventative fitness programs. With Gregg's help, I plan to improve my overall physical health.

Before he can devise a program to help me with my needs, Gregg needed to assess my current level of fitness. I was a little apprehensive going into the assessment, but I needn't have been. The assessment was in no way invasive. Here is a step-by-step run down of what happened:

1. A questionnaire was filled out to indicate my health history and current level of physical activity.

2. My resting heart rate and blood pressure were taken.

3. Measurements were taken of my waist, hips, thighs, chest, upper arm and calf. The measurements were taken right over my clothes which is much less intimidating than having to lift clothing to take a measurement directly on the skin.

4. My body fat was calculated using a tool designed to assess the % of body fat in several areas of the body. (Some people refer to this as a "pinch test".) Since women tend to carry fat in their triceps, hips and thighs, these are the areas that were measured. When calculating a man's % of body fat, the chest abdomen and thigh would be the areas measured. Your % of body fat indicates the ratio of fat to lean muscle tissue.

5. My level of flexibility was assessed through the "Sit and Reach Test". I was asked to sit on the mat with my legs extended in front of me. With my arms out in front of me, I was instructed to reach as far as I could, past my feet if possible.

6. To test my strength, I was asked to do as many push-ups and partial curl-ups as possible. While most people are familiar with push-ups, a partial curl-up is similar to an abdominal crunch. The difference is that your arms are kept at your sides, not behind your neck, and you are reaching for a bar placed below your bended knees.

7. A second heart rate was taken after performing a step test where I was asked to step up and down an 8-inch platform for 3 minutes. This test helps measure your heart rate during cardiovascular activity.

8. I was asked to perform a number of exercises to determine what I was capable of safely doing. Many of the exercises involved testing my balance, something I soon found out was an issue. Gregg mentioned that in order to provide me with a plan to take home, he needs to determine what I would be capable of doing at home without the risk of injury. When we meet in the studio he can present me with new exercises that will challenge me.

The entire process took about 90 minutes. Here are my results:

Weight: 125 1bs.
Height: 5' 4"
Resting Heart Rate: 68 (normal level should be between 60-99)
Resting Blood Pressure: 122/80 (120/80 is considered normal)
Waist: 30 inches
Chest: 34 inches
Hips: 38 inches
Thigh: 19 inches
Upper Arm: 10.5 inches
Calf: 12 inches
% Body Fat: 22.9 (normal range for women is 20-27%, normal range for men is 8-20%)
Push ups: 20
Partial Curl-ups: 48
Active Heart Rate: 144 (normal range should be between 132-160)

The assessment allowed me to see where I stand currently and can be used later to gauge my progress. A follow-up assessment will be done in 6-8 weeks to see how I am progressing.

Have a Plan

If you fail to plan you plan to fail.

Truer words were never spoken. As a wife and mother of two teenage children, my life would be nothing short of chaotic without a plan. Most of us lead very busy lives. The day-to-day stresses of life make it a challenge to complete the everyday chores for which we are responsible. When life becomes hectic, the basic components of a healthy lifestyle are often the first items left out of our plans. Taking time to exercise and eat right should be at the top of our list of plans.

My decision to start this blog came as part of my plan to make healthy changes in my lifestyle. While I make an effort to eat right and exercise, I am not seeing the results I want. If I had the time, I could spend countless hours searching the web for answers, but I prefer a more efficient approach. I chose to find a professional who could help me get the results I desire.

After a bit of investigative work on my part, I found the best fit for me was to find a personal trainer who could assist me in devising a plan individualized for my needs. One-size-fits-all does not apply when it comes to our health. What might be the right plan for a healthy twenty-five-year-old would not be the solution for me, a forty-four-year-old with osteoarthritis in both knees. I was thrilled when I met Gregg Schwartz, owner of American Mobile Fitness. Gregg came highly recommended by one of his current clients. He specializes in preventative and rehabilitative programs, a perfect fit for someone like me who suffers from osteoarthritis, a condition that could be exacerbated by certain exercises.

I look forward to starting this journey to a healthier life.

*Stay tuned for details on what it was like being assessed for my level of fitness.