So True.......

So true, isn't it? I know I've been horrible about blogging this past week (I didn't even post weigh-in winners!) but I'll be better next week, promise!

Applying "Carpe diem" to your everyday life

We all have goals--some immediate, some far off in the distance. By working hard and focusing on what you want to get out of life, you increase the probability of achieving all of your dreams. In the end there are no guarantees, so make the most of each day by celebrating and cherishing the moment instead of looking forward. Want to try yoga but have been too intimidated? Tired of getting the same haircut over and over? Want to go back to school? Go for it! Tomorrow is not a promise. Seize the opportunities while you still can!

Our Fabulous Weekly Weigh-In Winners

Well, it's official, I'm a slacker! For some reason I've had the HARDEST time blogging lately! I think about it and then when I finally get a minute, I completely forget! Anyway, here's our winners for this weeks weigh-in:

Makell M (BT) - 2.5%
Carole J (SL) - 1.81%
Mike A (SL) - 1.21%

The Ogden office just barely Squeaked by with the win this week.....Salt Lake was right on their heels! Great job everyone!

Busting through that plateau

If you're anything like me, you've done the yo-yo diets and all the fun that goes with it! You've also probably hit that plateau which can be soooo frustrating and sometimes even a deal breaker. So, how exactly to you bust through the plateau to continue on with your weight loss goals? And some might even be thinking, what is a plateau? If you've been exercising and cutting calories for several weeks, and you're no longer seeing the same results that you experienced in the beginning, then you've probably hit a plateau. This occurs when your progress comes to a standstill, and can be described as not making any "gains" (such as improving your fitness level or losing weight), but not necessarily moving backwards (losing endurance or gaining weight).

Because every individual is unique, there’s no way to actually predict when a plateau might happen. However, the principles of nutrition, rest, and variation will jumpstart your body, mind, and metabolism. Following are four great steps to keep in mind when trying to bust through the blah!

1- Make sure you are a following a nutrition plan correctly. Eating less (or too little in general) makes your body think it’s starving (known as “starvation mode”), so it holds onto every calorie, slowing your metabolism. Increase your calories to fit into your recommended range, and you’ll notice a difference.

2- Your body can only do so much with the tools that it has, so eat well. Aim for a wide variety of foods (instead of the same old thing day in and day out) from every basic food group. Try new fruits and vegetables, ethnic cuisines, and a wide range of lean proteins, including non-meat sources like tofu and legumes. All (or most) of your grains should come from whole, unrefined foods like whole-wheat breads and pasta, and brown rice.

3- After a workout, refuel with a balanced snack or meal within 30 minutes to 2 hours. Remember, “balanced” does not mean just protein. In fact, most individuals—and even athletes—need less than 10 grams of protein post-workout. Carbohydrates are actually more important, so try to eat an additional 30 to 60 grams at this time, when your body is primed to uptake glycogen into the cells to replace the energy you just used up during your workout.

4- Don’t overlook your huge need for water. Hydration is very important for stable energy levels. (You store 3 molecules of water for every glycogen molecule). Plus, hydration promotes muscle building (powering your metabolism), while dehydration promotes muscle breakdown. So drink up—before, during, and after your workout sessions. The standard “8 cups a day” might not be enough for you, especially if you are exercising regularly.

Our Fabulous Weekly Weigh-In Winners

Well, this is just a TAD bit late, right? Actually, I didn't even get weigh-in's from everyone. So this week's winners are based off of the information I did get. The Ogden branch is the overall office winner this week. All of our weekly winners also come from the Ogden branch. Go Ogden!

Peter N (OG) - 1.57%
Bonnie B (OG) - 1.54%

Third place was actually a tie between the following:
Dean B (OG) - 1.2%
Janet C (OG) - 1.2%

Thanks for sending in your number guys! Way to go!

10 Best Strategies for Long Term Weight Loss

So, you don't just want to lose weight, you want to lose the extra weight forever. While losing weight does take focus and dedication, it's important to remember that losing weight isn't really a start-and-end process. Sure, you have a weight-loss goal to reach, but once you get there, you don't just stop eating right and working out. No way! You keep it up because it's a healthy lifestyle that's livable and lovable—and it makes you feel great.

Despite this, when you make the transition from losing weight to maintaining weight, you have a little more wiggle room in your diet and workout plan because you don't need to create a deficit of calories anymore—you just need to take in as many as your body needs in order to not gain or lose.

So whether you're just starting out on your weight-loss journey or if you've reached your goal weight, follow these top strategies to keep the weight off for good.

Get Moving and Stay Moving
Being active is extremely important for keeping weight off—not to mention it has a slew of other great health benefits, including helping cholesterol ratios, reducing blood pressure, improving mood and well-being, and strengthening the heart. Be sure to get active doing something you love; whether it's dancing, walking, biking, or playing sports—life is too short to do something you don't like! Shoot for at least three days of cardiovascular exercise a week and two days of resistance training. Sessions should be at least 20 to 30 minutes each (which can even be broken up into smaller segments) with your heart rate up to 60 percent to 85 percent of its max. Not sure how to figure out your training heart rate? Check out this resource that shows you how.

Journal
Multiple studies show that people who track or journal the foods they eat lose more weight and keep it off for the long haul. In fact, the National Weight Control Registry, which tracks more than 3,000 people who have lost an average of 50 pounds and kept it off successfully for five years, has found that logging foods is one way to stay on track well after they've lost the weight. In another study published in the American Journal of Preventive Medicine, those who used a food diary while dieting lost twice as much weight as those who didn't.

Eat the Foods You Love
If you love cheesecake and chocolate but have a food plan that restricts you from eating them, chances are you're going to feel pretty darned deprived. And that's never a good thing (and typically backfires). To have a truly livable healthy lifestyle, you should include small treats (always eaten in moderation) in your diet. You can scour SparkRecipes for revamped and better-for-you versions of your not-so-healthy favorites!

Drink Enough H20
Ask any successful weight-loss maintainer and I guarantee they do one thing—drink at least 8 glasses of water a day. Water helps support your metabolism, aids in removing fat from the body, can help cut cravings and is just darn good for you. So drink up!

Get Support
Whether it's a friend, family member or buddies on SparkPeople, having a support system is key. Another study that looked again at the National Weight Control Registry found that those who lost weight and continued going to bi-monthly support group meetings for a year maintained their weight. Those who didn't go to support meetings regained almost half of the weight they lost. Support doesn't have to come from a face-to-face interaction, so if you can't make it to a meeting there is hope for you too. Another study shows that online socialization and weight-loss support works, too!

Keep Challenging Yourself
Even if you're already at your goal weight, never stop setting smart goals. Whether it's adding more weight to your strength training routine, walking or running a bit faster, fitting more fruits and veggies in your diet or simply saying "no" when Aunt Myrtle tries to guilt you into having that second piece of pie, keep setting weekly, monthly and yearly goals to keep you focused and challenged. And be sure to reward yourself (go see a movie, get a pedicure, enjoy a massage, buy new workout clothes, etc.) with good stuff when you reach your goals! Rewards can sometimes be the best motivator of all.

Switch Things Up
Make a point every month to try something new. Whether it's a new exercise class, a change in your workout, a different recipe or a food you've never tried, changing things up regularly will keep things fun and engaging. After all, no one (not even those fitness nuts who love to work out) likes to eat the same meal or do the same workout day after day.

Remind Yourself
I encourage many of my personal training clients to place a photo of themselves at their heaviest or unhealthiest somewhere that they can see it. You don't have to look at it every day, but once a week it's good to remember where you were and how far you've come. Keeping a photo of your past self in your wallet also comes in handy when you're tempted to skip a scheduled workout or tempted to make an unhealthy option while dining out.

Track Your Weight
About three-quarters of all successful long-term weight-loss maintainers from the National Weight Control Registry report that they weigh themselves weekly to keep the extra pounds at bay. While sometimes the scale can be a beast of burden (especially when you're gaining muscle and losing fat), it's important that you continue to monitor and track your body to see if the weight is coming off and staying off. Whether it's the scale, measuring body fat, making sure you can fit in a certain pair of jeans or using a measuring tape, track your size regularly.

Embrace the Lifestyle
After a few weeks of eating right and working out, you shouldn't just look better. You should feel better, too! Losing weight is about improving your life, not restricting it. So be sure that you're focusing on the positive and embracing your healthy choices each day. After all, it is a choice—and you've chosen to be healthy and happy!

Sources:
Maintaining Weight Loss, from Brigham and Women's Hospital

Fabulous Friday!

As I was looking through recipes this morning, I stumbled across this one and HAD to post it. It looked way too yummy not too!
Red, White and Blueberry Trifle

Ingredients:
10 oz angel food cake, cut into 1-inch cubes (store bought would save time!)
2 pints strawberries, sliced
2 pints blueberries

For the cream filling:
6 tbsp fat-free sweetened condensed milk (I used Borden Eagle)
1 1/2 cups cold water
1 package sugar-free white chocolate instant pudding mix
12 oz fat-free frozen whipped topping, thawed

Directions:
Whisk the condensed milk and water in a bowl. Whisk in the pudding mix for 2 minutes. Let stand for 2 minutes or until soft-set; fold in the whipped topping.

Arrange half of the cake in the bottom of a 14-cup trifle dish. Sprinkle evenly with a layer of blueberries. Spread half of the cream mixture over the blueberries and gently spread (I piped it using a plastic bag and cut the corner off). Top with a layer of strawberries. Layer the remaining cake cubes on top of the strawberries, then add more blueberries and top with the remaining cream mixture. Finish with the remaining strawberries and blueberries, arranging them in a pretty pattern. Cover and refrigerate at least one 1 hour.

Fabulous Findings
Now, onto our Fabulous Findings! This finding, while fabulous, is not really a finding at all. In fact, if you haven't heard of it by now I would be surprised. What am I talking about? Bountiful Baskets! Bountiful Baskets is a food co-op that you can participate in (usually every other week). You have until a certain time to order (usually by Wednesday) and then on Saturday you go to the nearest location and pick up the good stuff. You never know what you are going to get that week. It can range from super yummy fruit (which is why I love them during the summer) to vegetables you have NO idea what they are or how to use them! But, you always end up with some really good stuff for a REALLY good price! You can check out their website by googling Bountiful Baskets and then simply create an account to order. Oh! And one little word of advice - make sure to take a laundry basket or something else to dump your goodies into!

Taking Inventory of your Gifts and Blessings

"Should you find yourself at a loss, wondering what life is all about and what your purpose is, be thankful. There are those who didn't live long enough to get the opportunity to wonder."
- Unknown You'll probably spend some time this weekend thinking about the good things in your life and your loved ones. Before you do that, take a moment to just consider how lucky you are to be here in the first place. In the 21st century, we can experience more in a month than most people throughout history did in a lifetime. Instead of appreciating that fact, we usually just end up wanting to do and have more. We look at what's wrong rather than what's right. This is a perfect time to take a look at your life and priorities again. Can you make some extra time every day to just enjoy the moment and your loved ones? You've been given the gift of a lifetime of moments. Accept the gift and prove yourself worthy.

Our Fabulous Weekly Weigh-In Winners

Well, once again Salt Lake won, hands down! Not only in the highest percent of weight loss overall, but also in having the top three winners. I honestly think that office is going to take it all! We need to find out what their secret is and then sabotage them! :)

Laura R (SL) - 1.74%
Mike A (SL) - 1.59%
Jen P (SL) - 1.52%

Once again, way to go Salt Lake! You guys are doing great!

11 Skin Care Tips from a Dermatologist

We all know that maintaining our health comes in many different forms. What we tend to forget (or at least I do!) is that our skin care is also important. Especially during summer when we tend to be out of doors more. So, in browsing different articles, I found the following courtesy of iVillage.

1-Look For a Lighter Sunscreen With the Same Protection
Fact: Summer's heat and humidity can do a number on your skin. To give your complexion a break this season, try lightening up your skincare routine by switching to a gel or liquid sunscreen. Why? “These products soak in faster and are less likely to leave you looking and feeling greasy,” explains Jessica Wu, M.D., a Los Angeles dermatologist and author of the book, Feed Your Face. Acne prone? Go oil-free to avoid clogging your more sensitive pores. Dr. Wu recommends Kiehls Super Fluid UV Defense, Neutrogena Ultra Sheer Sunscreen Fluid or Clarins UV Plus Day Screen SPF 40. “These dry quickly so your makeup goes on smoothly and evenly,” she says. Have a darker complexion? You aren’t immune to sun damage, says Dr. Wu. Sunscreen is still crucial to avoid melasma, sun spots and skin cancer, so don’t skimp just because you don’t think you will burn!

2-Minimize Your Moisturizer
As the weather heats up, you have to adapt your skincare routine to the changes in temperature and humidity (not to mention activities!). In the summertime, it’s all about swapping out heavy products that can combine with sweat and turn your face into an oil slick, clogging your pores and leading to breakouts. You’ll look fresher and your makeup will last longer if you swap your heavy facial cream for a lightweight formula. You can also eliminate an entire step from your routine -- and beauty product clutter -- with a combination sunscreen and moisturizer. Dr. Wu likes Aveeno Smart Essentials Daily Moisturizing Lotion with SPF 30. Her skin-saving advice: "Only apply this product to dry skin patches and avoid the oilier T-zone."

3-Stop Sweat Before It Starts
Take action as soon as you step out of the shower to stave off perspiration for the rest of the day, suggests Dr. Wu. You haven’t got a chance if you’re already sweating before you get to the deodorant, so she suggests using a hair dryer to blow cool air under your arms before you apply. If this doesn’t cut it, extra strength antiperspirants (such as Dove Clinical Protection or Secret Clinical Strength) might do the trick. In extreme cases, Dr. Wu says your dermatologist might recommend Botox injections to help with excessive sweating. “Botox stops sweating by blocking the signal from the nerve endings that tell the sweat glands to secrete sweat,” she explains.

4-Protect Your Hair From the Elements
“Sun, salt water and chlorine can really dry out your hair, leading to split ends and ruining your color,” Dr. Wu says. To prevent this problem, rinse your hair with fresh water and apply conditioner when you get out of the pool or ocean. This can also keep the metals in pool water from turning blond hair green, she says. If you wear a part or have thinning hair, rub some SPF into your scalp to prevent painful burning. For coarser hair, Dr. Wu also recommends staying away from oil-based hair products, which can make your mane look and feel greasy. “Instead, switch to an oil-free hair serum and only use it as needed to tame frizz.”

5-Be Mindful When Getting a Mani-Pedi
Making time for a manicure? Bring along your own polish and tools to the nail salon so you know they’re sanitary, suggests Dr. Wu, since if not properly cleaned, manicure instruments can expose you to infection-causing bacteria. Next, ask your manicurist not to cut your cuticles. The reason: “Cuticles are there to protect the nails and keep bacteria and fungus from getting underneath your skin, so there should be a tight seal between your cuticle and your nail,” Dr. Wu says. Doing an at-home manicure? Look for a nail polish remover without formaldehyde -- this chemical can dry out your nails and skin, spurring painful splits, says Dr. Wu. Lastly, to combat cracks and dry cuticles, she sugggests sweet almond oil. It’s high in emollient, skin-saving omega-3 fatty acids so it won’t wash away with soap and water.

6-Use Sunscreen to Avoid Under-Eye Bags
Over time, the sun's strong UV rays can break down the collagen and elastic tissue in your skin, making it looser. “This is especially apparent around the eyes, since the skin in this area is thinner than in the rest of your face and lacks oil glands,” Dr. Wu says. However, using creamy sunscreens around your eyes can lead to milia cysts -- small, unsightly white bumps filled with oil and dead skin. To avoid the appearance of eye bags, Dr. Wu suggests using a quick-drying sunscreen liquid or gel. If you’re into summer sports, she recommends a water resistant formula, such as Anthelios SPF 45 Ultra Light Sunscreen Fluid for Face, because it stays put and won’t sting your eyes.

7-Shower Before Shaving for a Smoother Bikini Line
If you prefer shaving your bikini line over waxing, Dr. Wu recommends shaving at the end of your shower, when the hair is softer and your skin is less sensitive (your pores are open and supple). When you hop out of the shower, immediately apply a gentle lotion to the area. A warning: Shaving can sometimes lead to ingrown hairs -- the tip of the hair grows into the surrounding skin causing a pink bump. If you notice an ingrown hair, resist the urge to use tweezers or try to squeeze it! “Instead, if you see a hair trapped just under the skin, lift the tip of the hair with a clean needle -- if you can reach it without making it bleed --to help it pop back up through the surface.” You don’t want to pull the hair out from the root because you will irritate the follicle and aggravate surrounding skin.

8-Banish Body Acne With Salicylic Acid
Breakouts on places other than your face are definitely more common in the summer months, says Dr. Wu. Why? Sweat can stick to your clothes and cause friction or clog pores, both of which can result in pimples on your chest, back, backside and elsewhere. To safeguard yourself, Dr. Wu recommends using a body wash with salicylic acid, like Neutrogena Body Clear Pink Grapefruit, to dry out body acne. And don’t skimp on exfoliating just because your skin’s less dry in the summer, especially if you use a self-tanning spray or lotion. “Dead skin grabs onto self tanner so it looks darker in dry areas, and you end up looking blotchy,” Dr. Wu says. Using a body scrub in the shower will help clear away dead skin so the tint can absorb more evenly. Dr. Wu recommends Fresh Brown Sugar Body Polish and Burt’s Bees Cranberry & Pomegranate Sugar

9-Green Tea Can Soothe a Sunburn
Research shows that green tea can have positive benefits for the skin, like reducing inflammation and fighting cancer-causing carcinogens. For instance, to soothe sunburn, Dr. Wu suggests applying a cool green tea compress for five to 10 minutes, two to three times a day. “Dip a thin washcloth in cold green tea, wring it out and apply to your sunburn to help relieve redness, swelling and pain,” she says. During the rest of the day, she advises using Aloe Vera gel and an anti-inflammatory painkiller, such as aspirin or ibuprofen, to bring down swelling. Try an over-the-counter cortisone cream if the burn gets itchy as it heals. To avoid looking like a lobster again in the future, Dr. Wu advises thinking ahead: “In the future, try eating more cooked tomatoes." Research at the Universities of Newcastle and Manchester has shown that the lycopene in tomato-based foods can protect against painful sunburn and sun damage.

10-Pamper Your Feet For Soft, Fresh Skin
In the summertime, our feet can’t seem to catch a break. Wearing sweaty shoes and socks can give rise to an itchy infection like athlete’s foot, but sandals can lead to painful cracks and calluses. To keep away moisture, which creates a perfect breading ground for bacteria and fungus, Dr. Wu suggests using a deodorant foot powder, such as Dr. Scholl’s Original Foot Powder, and letting your feet breathe whenever you can. For cracked heels and rough spots she recommends soaking your feet in warm water and using a foot paddle, like OPI Pedicure Foot File or Diamancel Foot Paddle, or a pumice stone to slough off dead skin. “Afterwards, rub on a rich foot cream and put on socks to lock in the moisture.”

11-Cool Down to Fight a Rosacea Flare Up
When you have rosacea -- a condition spurring redness, swelling and small pimples on your face -- it often causes your face to flush so you look like you’re blushing. It can flare up more frequently and intensely in high temperatures. Dr. Wu’s advice is to take any steps necessary to keep yourself cool. “I recommend carrying a spray mister of water,” she says. “If you’re in the car, spray your face and turn the air conditioner vent towards you.” Heat and steam from hot drinks can also worsen flushing, so get that latte or tea over ice, and skip hot soup altogether, Dr. Wu says. Bonus: These tips can also double as relief for hot flashes.

Fabulous Friday!

This week has flown by! I almost completely forgot about posting today, but it's been a week or so since I've posted a recipe. And today's recipe looks super yummy! I don't know about you, but for some reason higher temps make me crave fruit more. Which is why I thought this recipe is perfect. And definitely one I will be making this weekend!


Fruit Kebabs with Coconut Yogurt
Try this tip for some extra flavor and crunch: Toast the coconut in the oven until golden brown. Allow coconut to cool, then add to yogurt mixture.

INGREDIENTS
1 1/2 c low-fat vanilla yogurt
1 1/2 T flaked coconut
1 1/2 T reduced-sugar orange marmalade
various fruits: melon, pineapple, apples, pears, blackberries, strawberries, kiwis, etc.
NOTE: If using pear or apple, toss the cut fruit with lemon juice to prevent browning!

DIRECTIONS
Combine the yogurt, coconut and marmalade; cover and chill. Thread fruits alternately onto 20 (6-inch) wooden skewers. Serve kebabs with coconut dip on the side.

Now, for our fabulous findings. Today's finding has actually been around for a while. It's also a ton of fun to do! I'm sure everyone has heard of Zumba. Zumba is a Latin inspired dance fitness program that although can be kind of complicated, is a total blast. It's also a pretty great workout. I've had several people tell me it's not something they would want to do in front of a bunch of people. But I can honestly tell you - most of the time you are so worried about yourself and getting the steps right that you aren't paying attention to anyone else! You're too busy laughing and trying to figure out the next move! If you haven't taken a class or tried a dvd out, I highly recommend it!

Happy 4th of July everyone! Hope everyone has a safe and wonderful weekend!