HAVE YOU TRIED THE "MULTIPLY" SITE YET?

I found a new site called Multiply, and it works so well, I was very impressed. You can have a blog, photo page, and calendar of events. Take a look:

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LOWER YOUR BLOOD SUGAR WITH DIET

If you are receiving this blog post in email, do not reply to this address. YOU CAN LOWER YOUR BLOOD SUGAR TODAY! Step 1: Develop a daily calorie intake plan with the help of a dietitian or diabetes educator. Learn how to calculate your total recommended daily exchange portions from each food group when planning home meals and eating out. Step 2: Decrease your consumption of starchy carbohydrates and refined grains. Your body converts carbohydrates to glucose for energy. Eating excessive amounts of carbohydrates can result in too much glucose in your blood stream and blood sugar readings that are higher than normal. The Mayo Clinic suggests that your daily carbohydrate intake should be between 45 and 65 percent of your total daily calories. To achieve an ideal balance, increase your intake of fresh fruits and vegetable, 100% whole grains and fiber. Step 3: Reduce or eliminate calories from refined sugar. Try low-calorie sweeteners or alternatives like stevia and agave nectar in drinks and cooked food. Although some people use honey as an alternative to sugar, it actually contains more calories and carbohydrates than sugar. Step 4: Decrease serving sizes and eat smaller portions to reduce the number of calories that you consume daily. When eating out, be aware that most portions in restaurants are at least double the recommended serving sizes. Step 5: Cut your daily intake of saturated fat and trans fats. Switch to skim milk and eat more lean proteins. Use solid fats like butter and margarine sparingly, replacing these saturated fats with healthier alternatives such as olive oil, canola oil and nuts. Remember that all fats are high in calories. Step 6: Eat the same amounts of food consistently and around the same times daily. This helps keep your blood sugar levels stable. It also helps regulate your metabolism, so that your body burns calories more efficiently. Step 7: Drink alcohol only with food. It can cause low or high blood sugar, depending on what else you consume. Remember to include the alcohol calories when measuring your daily caloric intake. Tips & Warnings Excessive amounts of carbohydrates, fat or calories increase your blood sugar. Don't skip meals. This actually makes your body work harder. Some research suggests that several smaller meals a day are better than three large meals. Consult your physician or dietitian about high blood sugar readings. Over time, they can become diabetes.  There is no magic cure for high blood sugar. Avoid unproven cures and fad diets.   NEXT LIVE TRAINING EVENT: "WEIGHT LOSS TOP 10: The Top 10 Strategies You Must Know for Permanent and Successful Weight Loss" Saturday, July 18th, 2-4 p.m. Register here: http://www.videohealthcoach.com/register.html

TIPS FOR MUSCLE DEFINITION

Meal Frequency ■ To increase your metabolic rate, eat multiple, small meals spread throughout the entire day. Replace the three square meals a day routine with between five and seven meals. This will keep your body fueled and your energy levels high, and will keep your metabolism busy burning calories all day. You'll also prevent yourself from overeating, since you never allow your body to become too hungry. Protein ■ Protein is the essential macronutrient for building muscle. When you want to build a significant amount of lean muscle mass, you should eat a minimum of 1 g of protein per pound of body weight. Therefore, a 200-lb. man would need to eat 200 g of protein every day to ensure that he is adequately fueling his muscles for growth, repair and maintenance. Macronutrient Split ■ Your nutritional plan should derive its caloric totals with a split of 40 to 45 percent protein, 30 to 35 percent carbs and 20 to 30 percent fat. Protein is of the main importance so it is put directly to use in building muscle. Carbohydrates are important to maintain your energy supply, and healthy fats such as omega-3 fatty acids taken from olive oil, fish and avocado will help to keep you full and satisfied while supporting overall body health. Total Calories ■ You will need to be strict with the total amount of calories that you eat. To start your plan, you can keep your caloric intake the same as before on days you workout, since you will be burning off lots of calories. On days you rest, reduce your caloric intake by about 15 percent. For faster results, reduce your caloric intake every day by 10 or 20 percent. It's important to make every meal nutritious when you want muscle definition. You have to limit total calories but also maintain a huge protein supply, which sometimes is a difficult line to walk. Water and Beverages ■ Water is a crucial component of a muscle definition diet. You need to drink plenty of water every day to ensure that your body is properly hydrated. This will leave you with more energy and will help to distribute the nutrients you ingest to all areas of your body. It will also speed up your digestive and metabolic processes. Beverages such as sodas, fruit juices, coffee and alcohol should be left out of your plan as much as possible. YOUR VIDEO FITNESS COACH, ANITA STONE NEXT LIVE TRAINING EVENT: "WEIGHT LOSS TOP 10: The Top 10 Strategies You Must Know for Permanent and Successful Weight Loss" Saturday, July 18th, 2-4 p.m. Register here: http://www.videohealthcoach.com/register.html   Muscle Definition Diets by www.eHow.com

EAT MORE OFTEN, BURN MORE FAT (Obviously this comes with some rules...)

If you are receiving this blog post by email, do not reply to this email address.   Eat more often, burn more fat.   Obviously, this comes with some rules. How many times have you gone on a diet which began by starving?  Doesn't work.  (Nor do fad diets.)   Most people make a huge mistake and cut so many calories out of their diet that they put their bodies into protection or starvation mode. Your body has a natural defense mechanism that keeps you from starvation. You must EAT to avoid this. Of course you must do so while following some healthy nutritional tips!   Follow these tips for 21 days, and along the way, learn as much as you can about making good nutritional choices by reading labels on the foods you eat.   Determine your average caloric intake.  Add up all the calories you eat each day for 3 days and divide by 3.  Subtract 10-15%.  That will be your goal for each of the 21 days. Learn what your portion sizes should be. It's not always necessary to count calories. Create a reduction from your normal caloric intake by limiting breads/starches to one per meal. Eat breakfast. Do not skip this meal. Eat more early and less later – Breakfast and lunch should be your larger meals of the day. Eat 5-6 times daily. Eat every 2-3 hours. Do not eat within 2 hours before bedtime. Do not eat carbohydrates alone. Balance is the key – Not too much protein, fat or carbohydrates. Eat high quality lean proteins at every meal- fish, lean poultry and very lean red meats. Eat high-quality carbs – 100% Whole Grains Drink plenty of water – Green Tea and low or no calorie fluids. Keep sugar to a minimum – Use Splenda or Stevia as a sugar alternative. Keep sodium in check – Do not add extra salt to your meals. Eat foods from the most natural state possible – processed foods tend to have lots of preservatives, sugar, salt, fat, and those things that make you gain weight.

NUTRITION FOR KIDS

With video games, TV, computers, fast food, and the internet, children are facing a health crisis.   Children are less healthy than they used to be in times past. Diabetes –- thought to be a mainly adult disease in the past — has been on the rise among children.  An obese child usually translates into an obese adult, which can lead to all sorts of health problems, such as high blood pressure and an increased chance of suffering from a heart attack or stroke.   With this in mind, here is a TOP 10 list of nutritional tips and healthy eating guidelines for children: Set a good example and keep your child active. Children learn by example, and if their parent is healthy and active, chances are they are too. Make activity fun for your child, and enroll them in as many sporting activities as you can. Make sure your child eats breakfast. Breakfast is the most important meal of the day and a necessity for a balanced healthy diet. It will give them the fuel they need throughout the day. Make sure you guide them towards making healthy breakfast choices, such as oatmeal and whole grain cereals. Keep your child hydrated, especially if it's very hot outside or they're engaged in a sporting activity. Make sure your child gets enough protein and carbohydrates in their diet. Foods that are good sources of protein and carbohydrates include fish, poultry, meat, cheese, milk, and beans. Provide healthy nutritious snack foods after exercising. Instead of handing them a chocolate bar, hand them fruit instead. Provide variety in their diet. If your child is eating the same things day after day, chances are that they're missing out on some nutritional building blocks. Besides that, they will get bored with their diet. Instead, have them help you choose a variety of meals that are healthy for the entire family.  Work with a dietitian or a nutritionist. They can help a great deal when it comes to healthy meal planning for you and your growing children. Try to make home-cooked meals as opposed to eating out. Fast food is generally not a good way to instill good eating habits in your child. Budget burgers aren't healthy.  You will save more money eating at home. Throw out the soda and limit the juices. Soda is jam-packed with calories and juices are typically full of sugars. Instead, give them water and iced tea.  Teach your child about proper portion sizes. Most people eat way too much food at each meal, which contributes to weight gain in both adults and children. Proper nutrition and a healthy diet is important for both children and adults. Together you can make your house a healthier environment, where everyone can reap the benefits.   Don't let poor nutrition and lack of activity ruin your child's health. Make a difference that will last a lifetime.   YOUR VIDEO FITNESS COACH, ANITA STONE   NEXT LIVE TRAINING EVENT: "WEIGHT LOSS TOP 10: The Top 10 Strategies You Must Know for Permanent and Successful Weight Loss" Saturday, July 18th, 2-4 p.m. Register here: http://www.videohealthcoach.com/register.html

CHAT WITH MY FRIEND'S DAUGHTER -- Is this you too?

I just had a Facebook Chat with the daughter of one of my friends in Florida.  I haven't seen her in quite a while.  She is young, in her 20's, and has a baby.  Is this you too?  ------------------------------------------------------------------------------------------------------------------------------- (I changed her name in the Chat below!) Kris ...needs some kind of major life change to get this flippin' weight off! 36 minutes ago 5:13pmAnita Kris, you remember me don't you? Join my list and I will help you: http://www.videohealthcoach.com/register.html 5:13pmKris i do remember you, and i've been reading your website it's what prompted my status 5:15pmAnita hee hee 5:16pmAnita I lost from almost 200 pounds down to 130 and I have never gained it back. You can do it. I was an overweight child. Read my story, click on Makeover Story on the front page of my site. It's 12 chapters. Go get a cup of coffee. 5:16pmKris i did, i read your whole story and that's what i want, to lose the weight and never gain it back 5:16pmAnita So go get a spiral notebook and make 4 columns. and a pen Tell me when you're ready to write. i'll give you the short version 5:17pmKris we're about to leave for dinner... can i chat with you later? 5:17pmAnita Are you on twitter? 5:18pmKris no... i keep refusing to join it... LOL 5:18pmAnita today's the day www.twitter.com/anitastone just send me a message on FB when you get home OR email 5:18pmKris ok, will do 5:18pmAnita don't eat french fries sweet potato is ok 5:19pmKris nope, i can honestly say french fries gross me out i don't eat fried food at all 5:19pmAnita yay 5:19pmKris i'm actually currently following WW online 5:19pmAnita they are OK, I'll tell you how to optimize it 5:19pmKris that would be wonderful!! 5:20pmAnita you can do it 5:20pmKris i lost 48 lbs with WW before 5:20pmAnita whoa 5:20pmKris but gained 20 back during a miscarriage 5:20pmAnita I lost 20 about 5 times, so that's 100 I guess 5:20pmKris and for some reason can't get this 20 lbs back of off, that is 5:20pmAnita remember it's easier when you have 50 to lose than when it is only 20....but it can be done. 5:21pmKris true ok, we are heading out, but i will definitely catch you later!! 5:21pmAnita by 5:21pmKris thank you!!   JOIN MY LIST on the form at the top of the blog page or on my site at http://www.videohealthcoach.com/register.html.  (I don't have a sign-up form on my home page yet.   Working on that...)   HAVE A FIT DAY! YOUR VIDEO FITNESS COACH ANITA STONE p.s. Have you seen the Twitter Traffic Machine yet? CLICK HERE

NEXT WEIGHT LOSS SEMINAR JULY 18th

If you are receiving this blog post by email, click here to go to the blog: http://www.timetogetfit.blogspot.com

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NEXT WEIGHT LOSS SEMINAR July 18!

CLICK HERE TO REGISTER

You can attend the seminar online too!

HAVE A FIT DAY! YOUR VIDEO FITNESS COACH ANITA STONE

p.s. Have you seen the Twitter Traffic Machine yet? CLICK HERE

CINDY MILRANY AWARDED "FIRST" CHAIRWOMAN OF YMCA

NEWS FROM THE FT. WORTH STAR-TELEGRAM:

Cheers to Cindy Milrany, the first chair-"woman" of the board of the YMCA of Metropolitan Fort Worth in its 119-year history!

Cindy’s experience as CFO and CAO of Freese and Nichols will be an asset, and the entire board is excited about the leadership Cindy will bring to the YMCA as we continue to impact our community.

— Jack Larson, former chairman and member, YMCA board of directors, Fort Worth
http://www.star-telegram.com/opinions/cheers_and_jeers/story/1366158.html

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"WEIGHT LOSS TOP 10" seminars for June and July -- Register here: http://www.videohealthcoach.com/register.html

June 6, YMCA, Ft. Worth, Texas

June 13 and July 18, NRH Recreation Center, North Richland Hills, Texas

Be sure to register if you would like to view the seminars online.

p.s. Have you seen the Twitter Traffic Machine yet? CLICK HERE

BODY FAT PERCENTAGE EXAMPLES FOR MEN

EVERYONE! Men especially!

You must see Jeremy's photos from 250 pounds and 30% body fat down to 178 pounds and 6% body fat!

I hope he doesn't move this page -- take a quick look: Body Fat Percentage Guide for Men

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Don't forget to visit my Home Page and see my Before & After Photos!
My new book too!
www.videofitnesscoach.com

p.s. Have you seen the Twitter Traffic Machine yet? CLICK HERE

DIETARY TREATMENT FOR METABOLIC SYNDROME

Diet is an important component for prevention and treatment of metabolic syndrome.

How to eat if you have this disorder as well as how to eat to prevent it -- click here for the short video.

http://www.VideoFitnessCoach.com

LES MILLS COMEDY (Do this to your friend as an April Fool's joke!)

(If you receive this blog post by email, you will not be able to see the video. Click TIME TO GET FIT at the bottom of the email to go to the video.)

Here's the latest in the Les Mills and Me You Tube videos -- just a few seconds long -- and very funny!





Visit my home page at http://www.videofitnesscoach.com!

BUY YOUR FAVORITES ONLINE AT AMAZON!

Did you know you can order your favorite diet and sports nutrition products online at Amazon? Don't spend your time and gas going from store to store, looking for your favorites, when you can have them shipped right to your door! And Amazon offers free shipping on selected purchases.

Click on the arrow below to scroll through some of my favorites. If you don't find what you are looking for, click on any product to go to AMAZON GROCERY, then type in the item you are searching for.

HOW TO REPAIR A DAMAGED METABOLISM

If you've caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time.

The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in the long run because they use harsh metabolism-decreasing diets and not enough exercise (almost never any weight training).It may take a little longer if you have really messed things up with severe starvation dieting in the past, especially if you've lost a lot of lean body mass, but it is never hopeless.

Anyone can increase their metabolism.Most people get an almost immediate boost in metabolic rate when they start the Burn The Fat program. However, the results are not going to be "overnight." Give it a little time...

Within 3 weeks your metabolism will already be more efficient. Within 6-8 weeks, it's burning hot. Give me 12 weeks of consistent diligent effort, sticking with all the metabolism boosting strategies I teach, and your metabolism really will become like a turbo charged engine, and I'm not exaggerating when I say that.

What's most important for upping your metabolism is CONSISTENCY in applying the Burn The Fat nutrition and training principles every single day.

That includes:
Meal frequency: eat 5-6 small meals per day

Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal.

Sufficient Caloric Intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women; adjust as needed)
Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)

Cardio training: Push up the intensity a bit if you really want to get a metabolic boost. Walking and low intensity cardio is fine, but higher intensity is more metabolism-stimulating.

Weight training: The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, front squats, split squats, deadlifts, stiff legged deadlifts, overhead presses, all kinds of rows and core-activation exercises) will have a much greater metabolism stimulating effect than isolation exercises (concentration curls, calf raises, etc)

The weight training is extremely important in cases of "metabolic damage" because this is the stimulus to keep the muscle you have and begin rebuilding new muscle tissue, which is the engine that drives your metabolism. The men don't usually have a problem with the weight training, but I still hear women say they don't want to lift weights as part of their fat loss programs.

Well, people who wont lift weights can expect a very, very long metabolism "repair process" if they achieve it at all. Consistency is the key. Nothing will undermine the "re-building" of your metabolism like inconsistency. If you stop and start, or skip meals and workouts often, you will not even get off the ground. After your metabolism is back up where it should be, it takes continued "stoking" of the metabolic furnace to keep it there.
Once you get your metabolic engine running, you've got to keep feeding it fuel or the fire will die down. Picture an old fashioned wood burning stove... Imagine you're in a cabin up in the mountains in the winter. It's cold in there and you want to keep the cabin warm. Can you achieve this by feeding the fire once or twice per day? Nope. Not enough fuel to burn, so not much heat is generated. What if you just toss an entire pile of wood in the stove all at once? Will that work? Nope. Lots of fuel, but can't all be used at once... it just smothers the fire and the excess just sits there.

How about if you throw some tissue paper or crumpled newspaper in the stove, will that work? Nope - too quickly burning. You have to keep putting small amounts of wood (the right type of fuel) on the fire at regular intervals or the fire burns out. It's also difficult to get the fire lit again. In the case of metabolism, it's like going through that initial few weeks of overcoming inertia all over again. Your goal is to get your metabolism burning hot and keep it burning and this cannot be achieved by missing meals, missing workouts or with sporadic, infrequent training.

I have only seen a handful of cases where all these things were done properly and there was still a longer "repair" process. For example, one case was former ballet dancer. At 5' 5", she was previously 110 lbs and had increased to about 145 or so. She didn't want to reach her previous 110, but find a happy medium of about 125 lbs. I figured with 20 lbs to cut, this would be a simple and predictable process, but she had a challenging time (and I didn't know why at first).

I later found out that she had been anorexic and bulimic for many years. This had caused a lot of damage, and although she did reach her goal, it took about twice as long as we had anticipated. The good news is, even in this extreme case, the same nutrition and training principles worked! It just took a little longer.

And by the way her program included some serious training with free weights and she ate a lot more (clean) food than she had ever eaten before. No "starvation! "That's the power of burning the fat and feeding the muscles...

Trying to starve the fat with crash diets is what causes the metabolic damage in the first place! If you're interested in the healthy, sensible way to take off the fat, while keeping all your muscle and actually increasing your metabolism in the process, then my Burn the Fat, Feed The Muscle program can teach you how. No gimmicks or false promises. Just the truth - you have to work at it and you have to be patient.

WRITTEN BY TOM VENUTO.
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer, certified strength and conditioning specialist (CSCS), and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle. Tom teaches you how to lose fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting Burn The Fat, Feed The Muscle.

VISIT MY HOME PAGE! http://www.videofitnesscoach.com/

VIDEOS: http://www.fitness.supersitesdirect.com/ (click videos at top)

PUT THE PAST BEHIND

I am watching Herbie Fully Loaded on TV tonight. Maggie has just graduated from high school and is planning to go to the "big city" for college. Her dad wants her to get out of the dead-end small town and make something of herself.


As they are driving home, he says to Maggie, "See that tree? Whenever you see it in your rear view mirror, you know you're on your way to a better life."



Is there something that's holding you back from your goals? Put it in your rear view mirror, and keep it there. Move forward. Move on. Don't look back. You CAN get past your past.


Your Video Fitness Coach,
Anita Stone
http://www.videofitnesscoach.com/

My new book is out!

http://www.videohealthcoach.com/bookannouncement.html

I'LL BE SPEAKING AT "PROJECT GREEN" TODAY!

Blog subscribers: You will not be able to view this video in email. Click here to see the video:
http://timetogetfit.blogspot.com/2009/03/ill-be-speaking-at-green-project-today.html

The City of North Richland Hills (Texas) invites the you to learn how to "conserve and preserve" at the second annual Discover: Project Green, a FREE family event focusing on sustainable landscaping, tree planting, water, energy, and natural resource conservation, native plants, and much more!

Discover: Project Green will provide live entertainment, educational experiences for the whole family, kid friendly activities, guest panelists (that's me), native plant gardening demonstrations, contests, electric/hybrid car displays, vendors and more.

There will be plenty of activities for the entire family. Join ME Saturday, March 28 from 1:00 p.m. to 4:00 p.m. at Green Valley Park, located at 7701 Smithfield Rd., North Richland Hills, Texas. Call 817-427-6620 for more information.

MY NEW BOOK IS ON BARNES AND NOBLE WEBSITE TODAY!

Barnes and Noble just posted my new book on their website! Yea!


CLICK HERE FOR BARNES AND NOBLE


They also have a section with some former bestsellers at 50-70% savings: BARNES AND NOBLE CLEARANCE


I also saw some Easter books, DVD's and games for kids: EASTER SPECIALS


HAVE FUN SHOPPING! HAVE A FIT DAY!

ANITA


P.S. I totally redesigned my website for my new book release --> here it is: www.videofitnesscoach.com. My new BEFORE & AFTER PICTURES are on there too!

Help! The High School Reunion Detective Squad found me!

(Darn Facebook!) They are trying to say we all graduated 30 years ago... I wrote back, you guys might be 30 years older but I'm not! hee hee :) In spite of that, I thought I'd do some digging to see if there are any helpful hints on the internet for preparing for your 30-Year Class Reunion! Read on.... Get Fit Quick For Your High School Reunion With 5 Training Secrets by: Christine O'Kelly Dreading your high school reunion? Afraid that you're not as slender or muscular as you were in your younger years? Whether you have months to go or only weeks before the big day, these five training secrets will help you lose weight, gain muscle, and get fit in time to look great in front of all your old classmates. Treadmills and elliptical cardio Never underestimate the power of aerobic training. Just adding thirty minutes of physical activity a day creates tremendous increases in endurance, speed, weight loss, and physical tone. Although most people believe that you can only gain muscle through weight training, treadmills are the key to toned calves, thighs, and buttocks. Lose weight with your diet Looking for a diet quick fix to get fit for the big day? Instead of drastically cutting calories, cut out the foods that tend to cause bloat. Avoid sugar, starches, and grains. Stick to fresh fruits and vegetables, which are easily digested and tend to decrease water retention. You might also want to consider getting a toning body wrap right before the big day: your skin cells naturally hold a significant amount of water, and a body wrap can pull that water out, deflating the skin cells and creating a temporary slimming effect. These wraps are particularly effective for large legs and arms, but will work on almost any part of the body. Gain muscle with regular strength training The best way to get fit for your reunion is with targeted, focused strength training. Careful research will reveal the exercises that target your problem areas, and a good selection of free weights will allow you to do almost any exercise you will encounter. Take advantage of the resources you have, and let them help you reach your fitness goals. Always be careful not to overstress yourself. As your body gains muscle, you want to nurture yourself, not pull a muscle. With proper care and a well-designed plan, you'll get fit quickly. Do cardio in your own home Many people underestimate the value of having cardio equipment right on hand. However, the number one factor that stops people from exercising isn't a lack of desire, but a lack of time. Few gyms are open really late, and even fewer are open long hours on weekends. Busy people just don't have the time to work out as they would like, and end up having to skip as often as they can make it. Even if you choose to hire an in-home personal trainer, an elliptical or treadmill is a good supplement for the days when your trainer isn't there. Take your workout outside When you move out of your home or gym and into the great outdoors, the conditions will present a whole new set of challenges. Regular outdoor workouts are a key component of any get fit plan. If you want to lose weight fast, go running in your local park. The changing terrain will help you burn away the pounds, and the scenery will be a fun and refreshing change. CLICK HERE TO GO BACK TO THE BLOG HOME PAGE

12 YEARS LATER...

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Nothing to do with Fitness, but INSPIRATIONAL and UPLIFTING!

I am sure you'll enjoy this!

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