November Diabetes Awareness Month
November 7, 2011
Exercise added to nutrition can minus type two diabetes, and result in healthy living altogether. Now that is a formula worth figuring out! Not only can this type of disease be prevented, but also can be eliminated. The month of November is Diabetes Awareness Month so I have found some interesting information to share with you regarding two types of diabetes.
Diabetes is a growing epidemic in the US, not only for men, but women as well. One of the most common and growing types of diabetes is Type two, which is mostly affected by nutrition and exercise. The positive part about this type of diabetes is it is controllable. Although one may not feel sick or different after they are diagnosed, it is important to monitor and take some active measures. Type two diabetes occurs because the body has trouble producing insulin, which is used to convert glucose (food sugars) into energy. If the body does not produce this, then the glucose is not broken down in the body and this result what becomes harmful.
In a recent study by Newcastle University in the United Kingdom, they had diabetic subjects on a restrictive eight week caloric diet. The doctors monitored their 600 calorie a day or less diet. As a result there was a 100% reversal rate of the diabetes after the eight weeks! In addition 64% kept a total elimination of the diabetes for three months or more afterwards. The research is wonderfully optimistic that the control of diet can truly reverse diabetes under the care of your physician. You can watch more about this study in my short prepared video blog. Click below to watch.
Diabetes Awareness Month and Healthy Facts Video
Another type of diabetes that is gaining more interest is one that presents difficulty for women. This is more specialized because the disease can affect both mothers and their unborn children. Diabetes can cause troubles during pregnancy such as a miscarriage or a baby born with birth defects. Women with diabetes are also more likely to have a heart attack, and at a younger age, than women without diabetes.
For women who do not currently have diabetes, pregnancy brings the risk of gestational diabetes. Now most doctors do a test about week 28 to look for this type of diabetes. It can affect approximately 18 percent of all pregnancies, and even higher possibilities for those carrying multiples, but disappears when a pregnancy is over. Unfortunately women who have had gestational diabetes or have given birth to a baby weighing more than 9 pounds are at an increased risk for developing type two diabetes later in life. Again, like type two diabetes, this can be monitored by nutritional intake with a combination of moderate exercise.
Research has once again shown more benefits of diet and exercise and how it can certainly impact not only the quality of life but also the quantity. Keep moving and making healthy food choices along the way.
**If you are looking for more healthy nutrition options please check out my online training programs or online nutrition. I have the perfect nutrition program to meet your specific needs and all programs are customized with your goals in mind.
For more training and exercise routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!!
Discipline and Decisions – Stay Fit
October 24, 2011
This time of year with all the Halloween treats, followed by holiday goodies, then feasting at parties until the end of the year, no wonder most people start their New Year’s resolutions after all of the hoopla has passed. It can take an extraordinary amount of discipline to stay focused on healthy eating and exercise during this time. With smart decisions and choices you really can enjoy the holidays to the fullest without repercussions. Not to worry if this seems to unbelievable. I have come up with three suggestions that can help you enjoy this time of year, without it destroying your waistline.
First, let’s talk about discipline. What is it? It is really just the postponing of gratifications and choosing to feel greater, later. Which is perfect for this time of year, you want to feel good going into the New Year, so there are a few steps to take in the meantime.
If you think about it, athletes do this all the time. They have to sacrifice during practice, for the winning outcome of the game. I don’t think a football player likes to do all those wind sprints, crazy drills, and two-a-days during pre season, but if he doesn’t will he be in better condition and out run his opponent? A fitness/figure competitor has to not only training but also dieting for about 12 weeks before a competition, sure a bite of chocolate or something not included specifically on their diet program, may not hurt the athlete, but what if it is the difference between first and second place?
It is really up to you to decide what type of physical discipline you chose to use this season. Here are three strategies I decide to use during this season of temptation.
- Game plan – Go into a party/event with a game plan in mind so you have something to focus on. You may find yourself at a party that has your very favorite desert. Enjoy a small piece of it, but then be sure to have other more healthy options like veggies, sparkling water with lime, or distract yourself with engaging conversation.
- Activity – A great way to overcome a food focus at a party is to distract yourself with another activity. It can be a simple game like, how many new people can you talk to, how many (sincere) compliments can you give out to other guests, or count how many smiles you get in return when you smile at someone else. The point is to create other options to focus on instead of just thinking about the food you are not eating.
- Priorities – If your real game plan is to maintain or even lose weight during the holidays, then that should be your priority. It is not to say you cannot enjoy any of the goodies the entire season, but prioritize which events you may indulge in with a drink, a sweet, or a treat. Decide one or two events of the season then stick to your priorities, of healthy eating during the other parties you attend. You can be the trendy health leader this season, and maybe even inspire someone else.
These are three easy to follow and incorporate strategies to use during your holiday season. Remember, the reality is, you really aren’t going to die if you don’t get to eat two or three pieces of pie, cake, or whatever your craving calls for this season. It may look especially good since you are trying not to have it. But remember if you plan for allowing yourself those few moments to enjoy and savor the food, then you won’t be dying for it the entire season. By using discipline and smart decisions, you can survive the holidays with enjoyment and you will be ready to go into the New Year feeling GREAT!!
**For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your needs and goals be sure to check out my online training programs or online nutrition.
Exercise and Breast Cancer
October 10, 2011
Most of us, unfortunately, have been touched by breast cancer in some way. We may know a friend, sister, or mother who has been stricken with breast cancer. The more awareness and fundraising we create the more research can be done in finding cures. According to most doctors, the best preventative medicine is early detection. This is true in my mom’s case.
My mom was diagnosed with breast cancer in May of 2000, and in June she went in for a mastectomy. Following the surgery was a long and tough road ahead, as she continued treatment with chemotherapy. Not only was she going through the tough chemo treatments, but my dad was too. His cancer came out of remission in February and he began his chemo treatment near the same time. So needless to say, the refrigerator was filled with “his and hers” chemo medicines on opposite sides of the fridge so as not to mix them up. Both survived those treatments, and my mom is still cancer free to this day.
You can click on the short video that I created for you here – Laura Mak\’s Breast Cancer Wisdom Tip
Not only is early detection important, but also based on research from Harvard Nurses Health Study, go ahead and lace up those shoes and get active. Exercises are no longer discouraged like they were 15 years ago. Now it has been shown that exercise can halve your risk of breast cancer recurrence. That is amazing and inspiring to me!!
Exercise is a potent weapon because it naturally decreases the levels of inflammation, reduces stress and helps you maintain a healthy body weight. It can even change your body chemistry so it creates an environment less suitable for cancer to evolve.
Moreover, being active during your lifetime can have a significant impact on your body. According to Harvard School of Public Health, a long time overall active lifestyle can reduce your risk of breast cancer by about 23%. With a statistic like that it certainly makes me think twice about skipping the gym or my walk.
While there are several Breast Cancer awareness foundations that you can donate or contribute to I thought I would share a few of my favorites with you, so you can decide which may impact or inspire you.
ShopWarriorsinPink.com -It’s bright. It’s beautiful. The new 2011 line of Warriors in Pink wear and gear. When you wear it, you say loud and clear that you are a Warrior in the fight against breast cancer. The line continues to feature the Warrior symbols representing strength, hope, love and courage. And, as always, 100% of the net proceeds help support Susan G. Komen for the Cure®.
SavetheTatas.com – This company provides a great shop of items for men, women, youth, accessories, and more. If you don’t want to shopr or you want to participate even more you can host your own Save the ta-tas® Fundraiser, purchase Save the ta-tas® Donation Party Favors, or they have team & event discounts.
Many of their authorized retailers participate in our Donation Matching program, doubling the donation we would give. Culturally, they usually understand a donation in terms of “profits” or “proceeds.” Ta-tas® Brand knows that sometimes little or no profit is made on an item, so they want their customer to be assured they make their committed donation regardless. This is why they calculate our donation by the actual sale price, not the profits made.
Donations are used primarily to support independent scientific research. They are a product brand, and not experts in reading and selecting grants, they have formed a valuable partnership with Concern Foundation. The Concern Foundation matches their donation allowing them to double the funding!
ThriveSurvive.org – This is the newest of the organizations that I am actively working with. This one actually provides information and resources for young adult cancer survivors in the post treatment phase of survivorship. They are a growing population with documented special medical and psychosocial needs. Access to real, relevant, practical information is hard to come by and the community in Los Angeles is disjointed. Many young adult survivors feel alone, too young for most post-treatment services and too old for pediatric services, often never having met another person who has been through what they have been through.
Thrive/Survive aims to create a portal community to enable real-life meetups of young adult cancer survivors, in addition to clear, concise access to information such as understanding local medical practitioners, financial resources (including lenders and property managers willing to work with medically bankrupt survivors) and lifestyle information (cancer-friendly yoga, dietitians and more).
Be sure to visit any of these websites if you would like to give back to breast cancer awareness research. Stay healthy and definitely keep exercising!
**For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your needs and goals be sure to check out my online training programs or online nutrition.
Happy Two Year Anniversary
September 26, 2011
I can barely believe it myself, but it has already been two years since Brooke and I were married. We usually take some sort of trip to celebrate, but this year, being pregnant I wasn’t sure if I wanted to be amongst crowds or have extended travel. To me it was more important about having some relaxing time with my husband. So we, well, he, planned the perfect trip for us.
We went back to where it all began. We spent the weekend at Terrenea Resort and Spa. This is special to us, because we actually had our first wedding near there. My parents couldn’t travel to Fiji and I had to have my Dad walk me down the aisle, so we had a small family only wedding at the Wayfarer’s Chapel across the street from Terrenea. After the ceremony we all enjoyed a wonderful afternoon overlooking the ocean and just being together. Hence, the special meaning for Terrenea and Wayfarer’s Chapel.
We arrived on Friday afternoon, a little later than we anticipated, but ready to relax. The resort decided to upgrade us into a “Casita” which was the stand alone “little house”. We had a full kitchen, living room, bedroom, and patio with table chairs and lounge chairs. All these had views of the beautiful green grass leading right up to the cliffs before the Pacific Ocean.
After we checked into our room, we took a little walk around the campus. We had a small appetizer at Nelson’s the sports bar restaurant that had plenty of outdoor seating with fire pits. This setting was just perfect as we reminisced our last two years.
The restaurant Mar’sel was where we chose to eat on Friday night. A fine dining restaurant set overlooking the Pacific Ocean with stunning views. Mar’sel is actually a play on the French word for “sea” and the Spanish word for “salt”. This restaurant offers a decidedly inventive twist on California cuisine from award-winning Chef Michael Fiorelli. The menu is just delightful with a seasonally rotating fine dining menu that features locally-sourced ingredients (citrus and herbs from the resort’s grounds, hand-ground chocolate, farm-fresh eggs), as well as Chef Fiorelli’s playful takes on culinary favorites, mar’sel combines approachable luxury with a breathtaking setting perfect for every palate. We enjoyed the appetizers heirloom tomato salad with cucumber, corn, feta, and a light sauce to enhance all the flavors. Brooke enjoyed the Halibut Cheeks. For the main course I savored the Filet and he chose the Branzino with artichokes. Needless to say, we were plenty full and let all the flavors linger in our mouths as we appreciated every bite.
Saturday, Baby Q was starving in the morning so we ordered an early room service of egg white omlettes and decaf coffee. We took advantage of our ocean view patio and sat outside for a quietly peaceful breakfast. We relaxed for a bit after breakfast before suiting up for a hike along the trail that goes around Terrenea. We walked for about an hour (burned over 300 calories for a casual stroll with several hills).
In the afternoon we visited the beautiful Wayfarer’s Chapel. The landscaping around the glass church is just amazing. I had to take several rose garden pictures, because they were so beautiful and rich with colors. We went to the other side of the church and there must have been five different hummingbirds that were buzzing around. This is the first time I knew they could talk, they were very chatty I must admit! Humming and buzzing around, I eventually captured one on film!
The afternoon didn’t have much sunshine for lounging at the pool so we just took a drive up the coast before coming back to our room for an afternoon “siesta”.
We had a casual dinner at the Catalina Kitchen. The restaurant menu broadens into California market/Mediterranean cuisine with elements of Spanish, French Riviera, Greek and Southern Italian flavors, including specialty pizzas. Everything is really tasty here too, along with a gorgeous view. I did have “appetizer envy” as Brooke had the Burrata with lightly roasted tomatoes and a pesto sauce that was out of this world. I had the mixed greens salad which is good, but not the same as his!
Our main entrees were fantastic also. Brooke has the filet with a variety of sauces, and I enjoyed the salmon. The flavors and presentation were great. We even enjoyed a few deserts this evening, but only one got photographed. I forgot to take the picture of the crème brulee cheesecake before it disappeared! HA! But I did get a picture of the Colosso Crunch chocolate desert that we took back to our room to share.
Sunday started out overcast for our walk which worked out perfectly because I don’t think I would have made it too far in the heat. We walked a little farther and went down to the beach where you could rent kayaks, jet skiis, paddle boards, and they were even give scuba lessons. Another great walk with hills, steps and terrain to help us burn over 350 calories. I did need a rest after the walk. So we took a loungey Sunday attitude and read magazines. Before we knew it the sun was starting to peek through and the afternoon turned out beautiful. We gathered our belongings when it was time for our late check out, and headed towards the pool for one more meal before leaving the campus.
It was really a terrific weekend, full of relaxation, conversation, good food, and great company. Just a beautiful weekend overall, ready to come back with our batteries charged with the anticipation of a great week ahead.
Happy Anniversary honey!
Fast and Fierce Fitness
August 2, 2011
Are you a woman who’s always carting the kids around, working, running errands, working, meeting the plumber, working, cleaning the house and…. countless other day-to-day tasks? Yet you are tired of being tired – and all the other old “excuses” – and…
- Have a few “trouble spots” you’d like to work on
- Want to fit into your favorite “old” jeans again
- Would love to strengthen your muscles beyond those “grocery bag” bicep curls
- Know diet alone won’t cut it
- Need an organized plan you can do at home or at the gym… and in a reasonable amount of time
In other words, you’re busy but ready to SEE RESULTS with a REAL workout that fits into YOUR schedule. One that will improve your health, confidence, relationships, professional life, finances and even your faith.
But does such a thing exist? You bet, and you can get started right now with the program I created.
I designed the “Fast and Fierce Fitness Made Fabulously Fun!” (a.k.a. “5F”) workout program and e-book to truly inspire you to regularly engage in physical activity. After all, being physically fit can fill you with happiness and provide a plethora of wellness. It helps you think clearly, walk confidently, feel great and look even better. Like I often say: Be Fit. Be Smart. Be Happy. And I believe this is a gift we all truly deserve.
Even better is that your being fit not only positively affects you, but everyone around you, including your family, friends and co-workers. This harmonious effect then extends past your world and into your community and beyond. And yet…
– According to the Journal of the American Medical Association, 33% of Americans are obese and 25% are overweight. That means over half of Americans have 20lbs or more to lose! Even with obesity being a common news theme, statistics like that are downright shocking.
– Gallup-Healthways Well-Being Index, shows that 63.1% of adults in the U.S. were either overweight or obese in 2009. This is an even higher statistic. But then there’s this. . .
– Regarding females alone, 2-4% of girls and women will struggle with an eating disorder or borderline condition. That translates into 5-10 million females!
Together those statistics tell us more than 65% of Americans have some sort of unhealthy relationship with their weight… from one extreme to the other! Scary isn’t it? Even scarier is that these extremes are both growing and deadly.
So what can we do about it? It all starts with one word: balance.
INSPIRING BALANCE AND CHANGE FOR A HEALTHY LIFESTYLE
That’s right. Without balance in your life, you will never find that happiness and wellness I mentioned earlier. Because balance CENTERS and GROUNDS you. It gives you a sense of CALM, a place to come back to when life gets a little (or a lot!) crazy. And I know no better way to achieve balance than through physical fitness. Better yet, through a structured, consistent, challenging and fun, fun, fun program like Fast and Fierce Fitness Made Fabulously Fun!
I know this because fitness has been there to keep me balanced my whole life. I was a gymnast growing up and even competed on scholarship in college. And I didn’t stop there.
I went on to earn my Certified Strength and Conditioning Specialist (CSCS) certification by the National Strength and Conditioning Association. This is one of the most recognized designations in the fitness industry, and it enabled me to do something I absolutely love… working with collegiate and professional athletes!
But I’ve also continued to feed my competitive spirit as an IFBB Fitness Pro competitor, and I’m proud to say I’ve been very successful…
Most notably, I won the prestigious NPC Nationals in just 1 record-setting year (when most competitors take several) to earn my IFBB Fitness Pro card. I’ve also earned a top-10 ranking internationally as one of the most recognized competitors in the fitness industry.
Even through my successes and progress I, too, have fluctuated in weight and intensity over the years. Just 20lbs, give or take, depending on what I had going on in life or was focusing on physically then… gymnastics, competition, lifestyle health or just overall wellness. And while that 20lbs wasn’t nearly what many people are dealing with these days, it still felt pretty drastic to me.
Since fitness had just always been my way of life, though, I also always had a training regimen to lean on. A program that was targeted and changed to meet my goals at that time. And THIS kept me CENTERED… balanced. Because…only consistency in physical exercise can you achieve a fit lifestyle.
Thankfully, this consistency is something you can learn. I’ve seen it time and time again with my clients when I help them move past the short-term, quick fixes to achieve their fitness needs, goals and desires with a targeted workout program.
And now…. IT’S YOUR TURN to achieve your own fitness dreams – maybe some you’ve never even thought of – with Fast and Fierce Fitness Made Fabulously Fun!
My 12-week workout program is for woman just like you who want to finally follow through and…
– Work on those trouble areas
– Get more energy to last throughout the day
– Combat weight-related diseases like high cholesterol and high blood pressure
– Combine cardio and resistance training into one workout
– Hit all your muscle groups
– Burn serious calories
– Tighten your midsection
– Lengthen and lean out your legs
– Develop your arms
– Challenge yourself
– Try a FUN workout for a change
All IN JUST 30 MINUTES a day with the help of my guidance, step-by-step breakdowns and color photos of each exercise! PLUS, you can do my 5F workouts at home, in the gym or while traveling with the most basic fitness equipment out there.
And when you’re done… fitness WILL be a part of your lifestyle, too. You’ll be so used to carving out time for yourself everyday, getting your blood pumping, sweating up a storm… it will just be ingrained into your life. Besides… You. Will. Look. And. Feel. Fabulous. Why in the world would you want to stop?
That’s right… you won’t. You’ll keep going. Now you just have to get started. And I will be the one to guide you to your fitness goals with Fast and Fierce Fitness Made Fabulously Fun!
**For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your needs and goals be sure to check out my online training programs or online nutrition.
-
FEATURED IN
