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I've Moved!

Thu, 10/08/2009 - 11:20PM by SugarShorts 0 Comments -

Check out my newly designed blog here. :) Enjoy!




Tip: Staying Motivated!

Sat, 03/21/2009 - 10:06PM by SugarShorts 0 Comments -

When it comes to staying motivated, it's important to have a strong support group. I came across this article and wanted to share!

Get Others Involved

Don't be a Dieting Loner
-- By Mike Kramer, Staff Writer

Coaches, mentors, trainers, teammates, partners, fans. Even the greatest athletes in the world can’t do it alone.

People naturally perform better when others are on their side and helping out. Even in everyday nutrition and fitness, we’ve found that people who involve others and ask for help get much better results and stick to their programs longer than people who try to go the distance on their own.

Why is that? For starters, positive peer pressure can be one of the most powerful motivators around. It’s tougher to quit when someone else is counting on you. In fact, with a team that’s pulling for you, it’s less likely that you’ll want to quit.

When you involve others, you have access to more knowledge, more ideas, more enthusiasm, and more resources. Bicyclists and race car drivers are finding out that they need teammates looking out for them if they have any chance at all of winning. You can take advantage of the same benefits.

Finally, having other people help out just makes weight loss a heckuva lot more fun. Especially for social exercisers, trying to lose weight and exercise alone can leave you bored out of your mind.

Your weight loss goals are every bit as important as those of a world-class athlete. This is why SparkPeople emphasizes meeting and getting to know other members. We’ve seen the Spark that happens on the Message Boards, when members rally behind someone who’s struggling, or congratulate the latest success.

Business people draw on a team of accountants, lawyers, financial advisers, headhunters, board members, etc. Together, they form a team of specialists that open up possibilities to that businessperson and his/her business goals. You can build a similar team around your weight loss goals. People that can help with your journey are all around you. You can do this without making a lot of demands on anyone’s time. Some possible ways to build a strong team by only asking one thing of each person:

  • Ask a friend to check with you once a week to see how you’re doing.
  • Ask your significant other to be there when you need to unload.
  • Ask a co-worker to keep you upbeat.
  • Ask your kids to help you find active ways to have fun.
  • Ask your brother-in-law to pass along inspirational reading and interesting health news.
  • Ask your photographer sister to take "before" and "in-progress" pictures.

Better yet, why not ask someone to join your healthy lifestyle quest? Going through and succeeding with a new program with a friend or buddy can create a bond that carries over into other areas of your life.

Feel free to sign up on my website for FREE so we can keep each other motivated! Need more help staying motivated? Shoot me an email! lindsaym@beachbodycoach.com

Can't wait to talk with you!! :)

- Lindsay


Exciting stuff to come!

Tue, 03/10/2009 - 7:19PM by SugarShorts 0 Comments -

I'm soooo excited because I have a TON of new ideas for the blog redesign that I've been brainstorming. I *love* getting the emails with fitness/nutrition related questions, so I'm going to turn it in to something. I'll have weekely videos posted featuring yours truly answering YOUR questions. All kinds of fun stuff... with a secret twist. Thanks for following me on Twitter - loving all the questions and comments :) Can't wait to share more- I'll have all the details up this weekend :) Stay tuned!!


In the ZONE

Tue, 03/03/2009 - 6:37PM by SugarShorts 0 Comments -

Your time is limited, so here’s how to maximize your cardio for fat loss.

Get in the Zone

Ok, so you have your cardio downto a science: You know when, where, how long and how hard you have to work to get that feeling of pure adrenaline – when you know you’re taking your body to that next level of lean. But are you really in the zone?

Although many experts dismiss the notion of a “fat-burning” zone, some studies show that in order to maximize fat loss, you must first reach your “fat burning zone.” That zone is defined as 35 to 69 percent of your maximum heart rate (MHR).

To get started, here’s how to calculate your MHR:

As soon as you wake up, find your resting heart rate (RHR): Feel your pulse by pressing into your left wrist with your right index and middle fingers. Time yourself for 15 seconds, counting the beats of your pulse; multiply that number by four. This is your resting heart rate. Write it down.

Using your RHR, follow this simple formula to find your MHR and fat burning zone:

220 - age = MHR - RHR x .65 + RHR = 65 percent of MHR

(OK, ok, here’s the breakdown)

• Subtract your age from 220 to get your MHR
• Subtract your RHR from your MHR and multiply that number by .65
• Add your RHR to this total
• The number you get now is 65 percent of your maximum heart rate

Don’t be intimidated by this – just plug in the numbers that apply to you and do the simple math.

In the equation, MHR is your maximum heart rate. For best fat loss results, you’ll want to reach 65 percent of that maximum (which is what the equation above will help you determine).

Exercising above your MHR isn’t recommended, as it could lead to burn-out symptoms over a period of time. Listen to your body. If you feel faint, stop or try the good old-fashioned “talk test” – if you can’t even say a sentence without feeling exasperated, then take it down a notch.

Using your MHR as a guide will get you to the fat burning zone you’re after.


from Oxygen


Top Five Exercise Excuses BUSTED!

Sun, 03/01/2009 - 8:27PM by SugarShorts 0 Comments -

Trade in those excuses for workouts that will leave you feeling strong, energized and ready for more.

By Kasia Kurek

Feeling too tired? Swamped with other commitments? That won’t work on us. Here’s how to get past even the most stubborn (and creative!) fitness red lights and continue on your way to a healthy lifestyle. It’s your Top Five Exercise Excuses BUSTED!

1. “I’m too tired.”

Prepare for your workouts by getting seven to eight hours of sleep the night before and properly fueling your body with lots of water (throughout the day, as well as during and after your training session) and clean eating.

Make it easier on yourself by following your internal body clock. Do you get a burst of energy first thing in the morning? Schedule your workouts soon after waking up. Can’t drag yourself out from under those covers? Plan for an evening session instead.

2. “I don’t have enough time.”

Schedule your workouts at the beginning of the week and follow through as if you were making a doctor’s appointment.

Even if you can’t fit a full-body workout between grocery shopping and work, penciling in a couple of short, intense exercise sessions is better than nothing at all. Got 10 minutes before that meeting? That’s ample time to work on your new body.

3. “I’m too embarrassed to work out in front of others.”

Build your confidence (and your muscles!) at home by incorporating DVD and online workouts like the ones here. Do your research in fitness magazines like Oxygen, and consider a couple of at-home personal training sessions to get you started with strength training. If that isn’t an option, try moves that use your own body weight for resistance. Once you’re ready to ramp up your program, sign up for a gym membership and feed off the company and support of other women who can relate.

4. “I get bored.”

Keep things interesting by switching up your workout every few weeks. Change the order of the exercises, drop in a new move or try a new location or different time of day. If you still find yourself zoning out on the treadmill, pack your iPod with new, upbeat tunes or enlist a fitness buddy for a new approach. Keep yourself – and your body – guessing.

5. “I’m not seeing any changes in my body.”

It might take several months for clearly visible results, so stick with your workouts. And remember that the number on the scale is not the only measure of progress. Has your waist measurement changed? Can you run longer without losing your breath? Has your blood pressure improved? Track your health, not just the scale, for a better indication of how you’re stacking up.



Thu, 02/26/2009 - 6:27PM by SugarShorts 0 Comments -

Great question and answer from Fit's site!


You Asked: Drinking Water While Eating — Good or Bad?

Hey Fit,
I have been trying to drink more water daily and have been drinking with meals too. I have heard, but can't remember where that drinking while eating disrupts the digestion process and even decreases the nutritional value of food. Is that true?
Watered Down?

Great question! Many people feel that drinking water while eating will dilute the acids in their stomach and interfere with the breaking down of food.

To see if this is true, read more.
Drinking water during a meal does not disrupt digestion. It doesn't dilute digestive juices or interfere with the breaking down of nutrients. In fact, water, and other liquids actually help break down the food in your stomach and keep your digestive system on track. So drink up!


Get Sparked!

Mon, 02/09/2009 - 7:01PM by SugarShorts 0 Comments -

I've recently found an awesome community that has wonderful tools for tracking your nutrition, exercise, and goals - for FREE! Check out the Spark People button below. If you decide to sign up, I'd love it if you use me as the person who referred you - i'll get SparkPoints for it! My screen name is LJMaddox Also, check out my spark page and ad me as a workout buddy once you're signed up! my.sparkpeople.com/ljmaddox


Join me at: SparkPeople.com

Join the Nutrition & Fitness Program!



The Abundance Diet

Fri, 01/16/2009 - 11:22PM by SugarShorts 0 Comments -

The Abundance Diet

posted by Tony Horton (creator of P90X)

Missy Costello prepares food for me every week. She is the reason why I'm healthier than ever. She makes it, I eat it. Whole fresh foods prepared right in my kitchen. This gal knows her stuff. This is a piece she wrote for her blog and I'm passing it along to you.

Enjoy the Knowledge!

If you are a living, breathing human being, then chances are you’ve been on a diet once, twice or maybe multiple times in your life. The word diet, as described in Webster’s dictionary means; “fare; what is eaten or drunk habitually”. If you think about it, this means any food that we eat on a daily basis. So, according to Webster, we are on a diet every day of our life, just by eating habitually. Unfortunately in today’s times, the word diet has been described as a way to lose weight. It almost has a negative connotation to it. When most people hear the word diet, they think “lack, or deprivation”, which is usually true. But

Human beings are as different from one another as any snowflake that falls from the sky. There are no two of us alike, anywhere in the world. We all have our own distinct genetic make up, we differ in the way our body burns calories, absorbs nutrients and so on. Most of these diets are based on some sort of deprivation and are very unbalanced. The abundance diet is just the opposite.

If you want to lose excess pounds, maintain a healthy and fit body weight, burn calories, feel good inside and out and keep away disease and illness, then you will need to adapt a whole foods eating lifestyle. Or as I like to call it, the Abundance Diet! A whole food eating lifestyle is a way of eating where you do not deprive yourself. This way of eating allows you to have an abundance of whole foods; veggies, leafy greens, fruits, whole grains, legumes, nuts, seeds, lean proteins and healthy fats. You can eat as much as you want, as long as you are eating a whole foods diet, without gaining weight. You will actually even drop weight.

Of course, as with any change in your eating habits, you will want to take baby steps, so that you do not set yourself up for failure. Below are some simple steps you can take to help change your eating habits for lasting results.

1. Adapt the 80/20 Rule: Eat a whole foods healthy diet 80% of the time and allow yourself to splurge the other 20% of the time. This allows the mind to believe that it is not deprived. Sounds pretty abundant to me!

2. Upgrade one food per week: switch out white rice for brown rice, white flour for whole grain flour, white sugar for natural sweeteners such as honey or brown rice syrup.

3. Cut out one processed food/drink per week: give up your twinkies, this week, and see how you feel. Cut out your diet soda…just for a week. YOU CAN decide after one week if you want to continue to drink this over processed, chemical ridden beverage or if you want to be committed to your health. (for more on the effects of artificial sweeteners visit http://www.newliving.com/issues/jan_07/articles/sweeteners.html)

4. Add one new whole food per week: if you’ve never had kale before, give it a try. Eat something you’ve never thought of eating. Having trouble knowing how to prepare it? Just email me missy@karmachow.com or go online for tasty recipes at www.wholefoodsmarket.com

5. Have a piece of fruit and a handful of nuts for a snack instead of those greasy, salty chips. The fiber in fruit, and the protein & fat in the nuts will help to keep you feeling full longer and will regulate your blood sugar.

6. Drink plenty of water: forego that afternoon soda and have water instead. . Drinking plenty of water keeps our appetite at bay and our body well hydrated. Sometimes we may mistake thirst for hunger. Drink an 8-oz glass of water and see how you feel after 15 minutes.

7. Cut back on caffeine: if you drink coffee, try cutting back by drinking half decaf with half regular. Or switch to heart healthy green tea! But remember, for every cup of caffeine you drink, you will need to drink extra water to hydrate!

These are just a few ideas for ways you can begin to eat healthy and abundantly. Once you start to make changes and adapt this healthy whole foods lifestyle, your cravings will subside and your body will no longer want the junk food. This will result in a natural weight loss, clearer skin, better digestion, less mood swings and so on. The list of benefits is endless.

Remember, allow yourself that 20% cushion so that you wont’ binge. Reward yourself with a treat after dinner, or an afternoon snack. Also be mindful that the healthier you eat, the healthier you will be, feel & look. We all know that old adage, “you are what you eat”. So adopt this as your new Mantra because it is the biggest truth that has ever been told!!!”

For a complete list of whole foods in the Abundance “Diet’, contact Missy at missy@karmachow.com or visit her web site at www.karmachow.com.


Recipe Book: Fish Pockets

Fri, 12/26/2008 - 4:50PM by SugarShorts 0 Comments -

It can’t get much easier than this! An entire low-calorie, high-protein meal in one simple package.


• 1 small tomato, sliced
• 1 small onion, sliced
• 12 oz white fish
• 1 small zucchini cut into 1/4-inch cubes
• 1/4 cup white cooking wine
• Mrs. Dash lemon pepper
• 1 lemon


Preheat oven to 375. Fold two sheets of foil into pockets, turning up the sides so it doesn’t leak. Divide all ingredients in half and layer tomato slices, onion slices, fish and zucchini cubes, in that order. Pour the white wine over layers, then sprinkle with Mrs. Dash. Squeeze lemon juice over top. Close foil, place pockets on a shallow baking pan and bake for 20 minutes or until fish flakes easily with a fork and zucchini is tender.


Calories: 351.9
Fat: 13 g
Protein: 43 g
Carbs: 13.3 g

Makes 2 Servings


The pre-bucket list.

Mon, 12/08/2008 - 7:37PM by SugarShorts 0 Comments -

A huge part of health and fitness is setting goals. Even if all of your goals aren't directly health & fitness related, just checking them off gives one a sense of accomplishment and thus a healthier, happier attitude. It's a win/win ;)


The Mission
Complete 101 preset tasks in a period of 1001 days.

The Criteria
Tasks must be specific with a result that is either measurable or clearly defined. Tasks must also be realistic.

Why 1001 Days?
Many people have created lists in the past - frequently simple goals such as New Year’s resolutions. The key to beating procrastination is to set a deadline that is realistic. 1001 Days (about 2.75 years) is a better period of time than a year, because it allows you several seasons to complete the tasks, which is better for organising and timing some tasks such as overseas trips or outdoor activities.

Want to try? Visit Day Zero.

Items in italics are in progress, items slashed through are complete!




101. Visit Italy
100. Swim with sharks
99. Go deep sea fishing (and throw back what I catch)
98. Visit Loch Ness
97. Go on a safari
96. Keep a plant alive for at least a year
95. Drive across country... just because
94. Go Skydiving
93. Paint the entire house
92. Have a Christmas party
91. Bake cookies and deliver them to my friends homes.
90. Run a marathon.
89. Walk the Breast Cancer 3-day (60 miles!!)
87. Volunteer at a shelter
86. Spend an entire day at a museum
85. Have lunch with my grandparents
84. Attend a Cleveland Indians game
83. Attend a Carolina panthers game
82. Eat a cheeseburger in paradise
81. Go on a cruise
80. Learn to cook one of hubby's favorite dishes
79. Start working out in the morning instead of the evening
78. Clean out all of my textbooks and sell them on Amazon
77. Read one book a month for 6 months (0/6)
76. Make a shopping list before going to the grocery store
75. Get a facial
74. Get my broken tooth fixed
73. Make a new friend
72. Blog at least once a day.
71. Smile at strangers
70. Clean out the spare bedroom.
69. Buy new running shoes.
68. Take a bubble bath.
67. Try 4 new foods (0/4)
66. Call an old friend to catch up.
65. Have one completely lazy day of doing NOTHING
64. Go on a second honeymoon
63. Wake up at 5:00am every weekday for 1 month (excluding weekends)
62. Go to bed before 10 pm for 1 month (excluding weekends)
61. Go sleigh riding.
60. Sell something on eBay.
59. Go on a weekend road trip.
58. Attend a concert.
57, Win the lottery.
56,. Play hookie from work.
55. Go to a Parade
54. Start a family holiday tradition for my husband and I.
53. Make a family tree.
52. Cut my hair off.
51. Splurge on the new Jimmy Choo slingbacks
50. Volunteer at a soup kitchen during the holidays.
49. Donate Blood
48. Go for a physical
47. Visit a vineyard
46. Fold and put away laundry every day.
45. Take my parents to dinner
44. Go to a WV Power away game
43. Buy new glasses
42. Buy my dream car
41. Forgive and forget.
40. Give up diet mt. dew
39. Stop texting or checking emails while driving
38. Clean out my desk
37. Subscribe to a "home" magazine like Southern Living
36. Go hiking
35. Donate dog and cat food & beds to the animal shelter
34. Run at least 45 mins through the neighborhood every morning for 1 month
33. Get my new drivers license
32. Pay my school parking ticket
31 Visit a ranch out west
30. Vacation in Antigua
29. Revisit Jamaica
28. Cook hubby a special dinner
27. Workout twice a day for 30 days (0/30)
26. Pray EVERY night
25. Buy new light fixtures for the great room
24 Go to a Broadway play
23. Rent jet skies
22. Go camping
21. Have a cup of coffee while watching a sunrise
20. Join an adults sports league
19. Make a honeymoon scrapbook
18. Make a wedding planning scrapbook
17. Go to a chili cook off
16. Host a cocktail party
15. Join a book club
14. Submit an article to a magazine/newspaper
13. Go ice skating
12. Go golfing with hubby
11. Attend the Kentucky Derby
10. Attend a dog show
9.   Get my real estate license
8.   Go to a fair
7.   Dead lift my weight in weights

6.   Leave a 100% tip to a deserving server
4. Buy a topper for the Christmas tree
3. Send a care package to a solider in Iraq
2. Drive to Canada, enter, then turn around and come home.
1. On Day 1001, publish a new 101 Things in 1001 Days list that includes anything I haven't finished