Healthy Living For Working Moms

Hey Gals ! Check Out This Fighterpilot's Blog !

2009-08-10T13:34:00.005-06:00

Welcome Back Fellow Working Moms !

You know, I one of the funnest things to do (if and when) you head to the gym or exercise outdoors is to strike up conversations with people you see. It may be an odd thing to do if you're more home-bound..., but with the advent of the Internet, you can meet almost anyone online now. Better still, you can meet the pros without having to step outside of your front door.

A motto that's served me well in life is -- it's never too late to make a new friend.

That brings me to another thought. Since my blog is undergoing construction...(and I'm busy building two other marketing campaigns), it's still important to give you up-to-date effective fitness information. So... I'll share a Top Gun resource with you. You don't have to go to the gym to meet this f16-fighterpilot, firsthand. This gentleman is also a Delta pilot. Feel free to click below to see what Jim is doing for ladies and his fellow airmen.

Get Your Body In Tip-Top Condition

I've known Jim for about 3 years, roughly. He is a marketing associate of mine, but more importantly he's a great fitness coach. Even if you can't meet Jim in person, you can always shoot him your e-mail information by checking out his fitness newsletter. In that letter, he offers some nutritional tips and assorted fitness ideas, answering nearly every fitness need. Additionally, Jim gives you important thoughts for reflection and/or empowering concepts meant to help you sculpt a newer body. In all of my years of martial arts instruction, top leaders must constantly think in powerfully, positive new ways.

Lastly in other future posts, I'll introduce you to another amazing person named Stephen Hamilton. His specialty is helping women feel better about themselves ! He's another commercial pilot and former Naval boat Commander. For now, let's see what Jim is doing today.

Get Your Body In Tip-Top Condition

Bringing You Only The Top Gun Best,

Barbara Brinkmeyer, MBA
4th Degree Black Belt Instructor, Ret'd
Fitness Consultant/International Top Ten Competitor
Internet Marketing Specialist/Business Development Consultant

Just For Fun - Quips and Quotes

2009-08-08T13:39:00.001-06:00

A balanced diet is a cookie in each hand. - unknown

Irish Blessing For Hard-Working Moms

2009-01-06T14:30:00.007-07:00

Happy New Year 2009 Hard-Working Moms,

May this day find you peaceful, purposeful and well.

In today's post, I'd like to share something special with you. This is a poem I've kept in full view each day, reminding myself more about what life must include. Perhaps you'll find wisdom in this poem, too.

Stay tuned for future posts because I'll be bringing you tips and tricks some of New York's finest dancers use during workouts to create longer, leaner sculpted bodies. The best part is -- you can use these very same exercises in the privacy of your own home!

_________________________________________________________________

May there always be work for your hand to do,

May your purse always hold a coin or two,

May the sun always shine on your windowpane,

May a rainbow be certain to follow each rain.

May the hand of a friend always be near you,

May God fill your hear with gladness to cheer you.

An Irish Blessing

Toasting Your Health for A Happier You,

B. Brinkmeyer

8 Handy Tips For Surviving Holiday Weight Gain

2008-12-09T15:30:00.012-07:00

Greetings Working Moms (& Other Fitness Enthusiasts),

As you know, this is the time of year where some of us may eat more than we prefer.

If you're in the group who has mastered your choice over many foods, congratulations! You're in a minority.

If you're in the group facing challenges with overeating or undereating, this post is offered to help you manage your weight sensibly. Most of these tips apply to people with a higher body weight but if you're underweight, it's possible you have an imbalance in hormones or metabolism. Check with your doctor by using the saliva test.

Blood tests don't always tell you what you need to know. Case in point even though this blog addresses women's needs, I'll tell you about my nephew. He's a bodybuilder but he wasn't adding the wanted weight following months of intensive workouts. Turns out he was low on testosterone. Once they gave him a patch, you wouldn't believe how much this guy bulked up! He was a different person.

For women, in order to maintain a lean body during later years (40's and 50's), it's possible you're low on progesterone. You need unopposed estrogen so be sure to check with your doctor. If you get a physician who tells you "no progesterone", find another doctor. Women who are heavy tend to have higher than average estrogen levels. Women who are lean will generally have higher progesterone and testosterone levels.

TIP 1: Eat Smaller Portions And Choose What Your Body Demands

Never underestimate the importance of hydration. Perhaps I've touched on this topic too often, but did you know that people who drink 2 8-oz. glasses of water BEFORE eating anything else weight 10 pounds less than those who don't drink enough liquid? Reduce sugary juices and favor water, then choose what your common sense tells you.

TIP 2: Eat Good Carbs Not Bad

I know I'm singing to the choir but it's true. You can't have a lean body for nothing. You must
push yourself daily to eat fewer white goodies and cheesy casseroles over the stuff you know you should eat. The low carbohydrates you eat must be complex, high in nutrition and low on the glycemic scale (choose squash over peas).

Eat veggies over fruit first. Celery, carrots, radishes, and tomatoes are helpful. These choices will help you burn additional calories more efficiently because you're expending greater energy digesting these foods (as opposed to eating white foods high in fat and sugar). Consider choosing fewer crackers and white breads at the holiday table, staying away from high calorie sauces, rolls and butters.

TIP 3: Choose Fish Over Barbecued Ribs

If this is tough to do, think about taking good care of yourself. Here's what I do in any given situation. Before I make a food choice, I think in terms of --

a) How many calories does this food bomb contain? Will it take me 3 days to burn it off or should I choose fish to spend 1 day in an intensive workout? It's not worth eating many of these desserts. Some can be prepared with cheap ingredients (like hydrogenated palm kernel oil or coconut oil).

b) You have to be strict with yourself to make the better choices. And..., if you're not working out as often as you should (assuming you don't have a serious heart condition or some medical limitation), then push yourself harder around the house. At work -- walk further, take the stairs, resist taking the elevator, if need be.

If you're not sure what to choose, take a look at this information by clicking below. Warning: the title of this diet is rough but it's a solid plan. If you can't consider something like this during December, you can incorporate change January 1st.

Simple Weight Loss

Tip 4: Eat a Small Meal At Home Before Heading to the Party

This is a tip fitness buffs know about but it's worth repeat mention.

Tip 5: Eat Your Foods Earlier In The Day

Eat breakfast and lunch. If you must have dinner, eat before 4:30 when it's feasible. You want to help your body burns as many calories as it can earliest in the day. Then, if you're a solid sleeper, you can bolster metabolism by adding a mini workout at 5:00 pm. Head outside for a brief walk. Run up and down the house stairs. Help your child clean his/her room. Do whatever it takes to add more exercise.

TIP 6: Consider Eating Tofu In Place of Sugary Proteins

This may be a boring suggestion but I eat tofu at least 2 times/week. I tend to favor it over dairy products (like yogurts or mixed fruit juices). Women don't get enough protein in their diets each day so boost lean protein whenever you can (fish, chicken, turkey). Pick lean protein over sweets, as a major rule. When you're craving sweets, your body is telling you it wants protein.

TIP 7: Freeze Your Holiday Sweets And Give Them Away

Sometimes I like a cookie or a chocolate but by and large, I tend to give away many holiday foods or I cook these goodies only for a larger crowd. And.., before I buy foods in this group, I think along the lines of what I'm teaching myself and my family. What's the example you wish to set for your family? Buy fewer sweets this year. Save yourself the money and put it towards the key foods. Buy a turkey instead of cookie trays. Consider choosing more soup and salads over cakes and rolls. Eat less cheese or buy non-diary cheese (soy or rice).

TIP 8: Buy Fruit Instead of Sweets

I know this order is tall one. Every year, I send my family pears. Sounds dull but have you ever tried some of the holiday fruit? It's amazing. When my son and I want a 'sweet' on a cold wintery night, we carve up pears topped with a light drizzle of chocolate syrup. Go easy on the syrup!

If you'd like a sensible diet to implement January 1st, feel free to check out this source. I've been using it the past 4 months and it's solid. There's no junk food added, it's very balanced and easy to prepare. Best of all, you can modify your food choices accordingly.

Click below:

Simple Weight Loss

Supporting Your Success Using Proven Means,

B. Brinkmeyer

Reshape Your Mind To Change Your Body

2008-11-12T09:39:00.005-07:00

Hello Fellow Working Moms (and Anyone Else Interested in Optimal Health),

Even though I've dedicated this blog to working moms, I have some amazing men networked through several social sites. There are weight lifters, yoga instructors and more looking at this blog. So..., as a promise to you, I've agreed to open the temple doors to share decades of masterful martial arts instruction. The goal in any post is to mirror back to you your grandeur and real power.

If you can accept the possibility that there is a force greater than ourselves, this is the first precept required for personal mastery. That means, you are your own power so anyone telling you that there's only 1 way to do anything isn't entirely correct.

The reality is that you carry an internal source of power I'd like to call a light bulb. You get so many minutes of energy each day. If you overspend your daily allottment of energy, you will feel a deficit the following day.

Now -- this primary thought moves us in empowered directions to reshape your body, if you can accept this attitude.

No matter what you've experienced in life, no matter how heavy or light you may be, you can change anything you don't like about yourself. I mean anything.

If you have addictions, you can clear them and reprogram them.

If you have beliefs holding you back, you can clear and reprogram.

This is higher work. What we're doing is tapping into exercise and healthy food to alter what you don't like about yourself.

Ask the masters.

Ask the weight lifters.

Ask the fitness coaches anything you wish.

If they are fit, they will have mastered these basic principles...telling you again and again:

1)...that you can change anything you presently don't like about yourself

(assuming you don't have a permanent disability or chronic condition limiting exercise levels)

2)...that when you master your food choices, you will alter the way you think
and feel about yourself WHEN you apply daily discipline to physical activitites.

Why I'm sharing this information now --

We have a lot of people stepping into the most amazing, grandest version of themselves!

We live in powerful times.

Want Proof?

You'll see these people change physically and mentally before your very eyes. It might take them a year or more of continuous effort but this fact is taking place, each and every day.

I will be offering specific exercises in the coming days ahead to help you easily begin these changes at home and outdoors (weather permitting)..., without joining a gym, without adding exercise equipment (per se), without having to buy a lot of stuff very soon. I'm presently playing with various options to bring you solid proof. If you like the gym -- great! If you like to use specific equipment -- that's great too. Point is -- I will offer a variety of tools/techniques/methods and mindsets to help you get what you want -- a healthy body and a healthier mind.

If you'd like to add any comments or positive thoughts helping others change their mindsets, please do so. You're more important to this world than anyone may possibly suggest.

Toasting Better Health And Mastered Thinking Through Solid Means,

B. Brinkmeyer

Meeting Powerful CEO Women -- Glass Hammers

2008-10-20T08:13:00.006-06:00

Hello Fellow Working Moms (and Anyone Else Interested in Solid Health),

When I was working my way through graduate business school, I was surprized to learn female led Fortune 500 companies were outperforming (more on average) traditional firms. The answer to this question had more to do with the way women share power.

But, by looking at some of the things other women do might offer you alternative insight. Change how you view yourself in the mirror and your body will eventually take on that new image. You have to be very patient with yourself and you must be diligent. The goal is to incorporate better ways of thinking about yourself, mastering your food choices over time, then adopting everyday ways to nurture yourself. Don't expect other people to do this for you, said with love. The reality is that you must care for yourself and only you can do this. Never look to another human being for validation. The strength we're talking about resides in you. It has always been you and that power comes from you. It does not emanate from an external force (another human being).

To better understand these powerful women, consider that if you identify with other caring and powerful women (who accept you for who you are unconditionally), then look to these women to see that they may have accomplished what you seek. We're talking about tapping into greater self worth and a powerful self-image, independently of what society defines. This self worth and self image has to be stable, in the face of other people's doubt for it to stick. I call this power the greater self.

So why not take a peek at what some of the Top Female CEO's of Fortune 500's? See what they're doing because they will mirror back to you what's already inside of you!

Click on the link below:

http://www.theglasshammer.com/news/2008/01/07/top-female-ceos-of-2007/

I will be posting updates to help you shed additional weight soon.

Toasting Better Health,

B. Brinkmeyer

This Post Is Dedicated To Everyone, Younger Or Older

2008-10-07T10:31:00.007-06:00

Welcome Friends,

Today -- thoughts turn to the bank bailout. Apologies for hitting this topic because it's a sensitive one for some. Investments are tanking big time for a lot of decent people. If you're asking what does this comment possibly have to do with good health..., well.., that's a very good question?

I'd like to suggest it has everything to do with living well, appreciating your family and your friends. While it's nice to have a bank account that's growing, you must also have your health. I'll share a story with you, one that's personal and close to my heart. It's something I don't talk about too often.

I had a sister who was vibrant and beautiful beyond all imagination. She was an attorney who had everything. But then one day, the family received a call "that Irene could no longer take care of herself". She was 53 and we were hugely surprized. Six shy months prior, Irene was running around from city-to-city..., adoring her travels, her job and life. We flew to her side to find out she was very sick. She had developed cancer. That's why I'm here now...to help others potentially alter their outcomes in a more favorable way. And, this work all starts and ends with consistent diet and exercise.

I'm sharing this story with you not to evoke tears. I'm sharing it to emphasize that life is precious. You never know when you'll have another decade ahead of you. Trouble can strike anyone at any time but I say this much with a light heart and a positive attitude. I'd like to think that most of us are here for the long run. Anyway, when the family heard what was really happening with this lady, she was in stage 4 progression. For those of you who've never witnessed cancer, stage 4 means the cancer has spread everywhere. In a majority of cases, there's not much science can do other than buy patients time -- time to address financial matters..., then visit with friends and family.

That's why you have everything if you're healthy. I will say that I love my fellow human beings. Each person is more important than one might say. You can't read enough about "How Special You Really Are To Someone Else...Until You're Gone...Can't Be Said Enough". This much is said with great respect and absolute care.

Take good care of your health. When the financial chips are down, it's all you have. You can still work. You can regrow your bank account. When your health is gone, everything else falls away, but as long as you have life, you have it by the reins.

To ensure you're eating well during these up-and-coming holidays, feel free to click on any of the links in this blog. Any link will do. You'll find recommendations for simple, inexpensive plans, located on the right-hand side of this blog.

These diets aren't processed. One of the names of the plans is rough and could be stated better so I will apologize on that point. There's a lot of raw food included -- fats, proteins and carbs are what nature intended. Do everything you can to reduce your sugar, eat in balance and take care of each other.

Sincerely Yours In Health,

B. Brinkmeyer
4th Degree Black Belt
Certified Instructor, Retired Martial Arts Instructor, Active For Life

Weight Loss 4 Good, Easy 2 Part System

2008-09-24T11:48:00.007-06:00

Hellow Working Moms,

Whether you're pre or post menopausal, the truth is...our bodies don't burn weight as fast as they did when we were young. No matter where you're at in life, it takes a more active approach to keep yourself fit.

I promised I would test a viable solution for you and I'm here to deliver. If you've been addressing your weight with limited results, this is the cleanest system I've used and I've used many approaches over several decades. This is not Jenny Craig or Weight Watchers. This is something you can use at home and it won't cost a fortune. Get it once and you have it for life. You don't even have to leave your home and you won't have anyone calling you at home to enroll in a system.

Click below:

Weight Loss 4 Good

BENEFITS/VALUES

Get into shape BEFORE the holidays
Master your food choices
Deal with sugar cravings, once and for all
Shave your food bill by at least 40% -- (I've cut costs by 60%!)
Help your body burn weight naturally without stimulants
Achieve a slimmer you in 11 days

WHAT THIS SYSTEM DOES -- 2 Parts

Cycle through this system for several cycles (3 cycles of 11 days, resting 3 days in-between each cycle)
No need to join a gym
No need to buy pre-packaged meals
This plan is very balanced and simple
You can find these foods anywhere
It's easy-to-use when traveling
No low carbs
No missing fats
Plenty of protein keeps you going strong
Drop 9 pounds during the first 2 cycles
Preserve the muscle
Burn the fat while you sleep

OTHER BENEFITS -- fit into your favorite dress, skirt or jeans

Energize yourself using lots of hydration
Reduce sugar intake
Eat far less fat than you normally crave
Simplify eating
Spend more time doing than worrying
Stabilize your weight 4 good

Click below:

Weight Loss 4 Good

No need to strenously exercise to the point of exhaustion. NOTE: You must be willing to at emphasize 30-minutes of walking, 3 X's/week to get the most out of this system. You don't want a flabby body. There are no gadgets involved. You only need your common sense.

Click below:

Lose Weight 4 Good

Supporting A Lighter You Using Sensible & Affordable Means,

B. Brinkmeyer
4th Degree Black Belt, Certified ATA Instructor Ret'd
Workouts For Life

Weight Loss Help In Works

2008-09-05T10:24:00.006-06:00

Hello Working Moms,

Tougher Time of Year Fast Approaching

It's nearly that time of the year again and I can hear a few moans and groans. While I always recommend keeping some form of regular exercise going year round, pick your activity. It could be walking, talking and chewing gum, jogging..., or even rigorous house cleaning (an all-time favorite because I lose weight at the same time I'm getting a beautiful home). I hope you agree!

TESTING UNDERWAY

Goals are to bring you something very sensible, affordable and powerful, BEFORE the stress of the holidays appear. You will have greater chances of successful, lasting weight loss if you apply this method early, before you're running around town in November and December.

BRINGING NEWS TO PRIVATE HOMES, MADE ESPECIALLY FOR YOU....,

STAY TUNED AS I POST UPDATES!

Proven system
Easy-to-follow
No guesswork
No calorie-counting
No need to buy 'meals on wheels' or expensive, pre-packaged food plans
Your doctor will applaud you
Your spouse will love the results
No inordinant amounts of time required to see results
It puts you "back on track"
Easy to use with a busy schedule
Best part -- get back into your favorite dress, suit or skirt
Be the toast of the town

Supporting Your Health Using Sensible Means,

B. Brinkmeyer

Supporting Lean Muscle

2008-09-03T16:01:00.004-06:00

Hey Working Moms,

Have been intending to share this product, if you haven't anything like it yet.

As with any fitness or health-related website, please keep in mind that careful discernment is required. Any information offered here is not meant to diagnose, treat or cure illness. Please see your doctor for any health-related questions or issues.

I'd like to introduc you to 'TRI - AMINO'.

This is an essential amino acid the body requires to burn protein. It helps to spare muscle loss, leading to increase weight gain of the undesireable body mass (fat).

Without it, we can the bottom sometimes even early in the day.

I recommend use of this product in the event you move around your house, but you don't tend to sit down long enough for recovery. If you're more sedentary -- it seems the older I get as I approach age 50, I do better in my day by using this product early in the AM. Many of the martial arts masters use this product.

Vitamin Cottage or Whole Foods --- Orange Label -- "NOW" -- this is the actual product name.

L-Arginine (1,200 mg)
L-Ornithine (1,000 mg)
L-Lysine (900 mg)

This blend is important.

EXPERIMENT:

Taking these in separate tablets didn't work too well, having tested separate ingredients over many years, comparing results to a blended form. This blend seems to metabolizes most readily, to support full protein metabolism -- 4 capsules taken 1 or more times each day with meals.

You have to experiment with your own dosage because all individuals are different.
Bicycling intensively uphill... or even doing martial arts forms (which can be intense), I don't 'hit rock bottom' using this amino acid. It takes the 'weak feeling' out of muscles during exercise...even if you're moving around the house.
This blend helps you take care of your children, your housework and your regular work.
It's affordable -- 120 capsules lasts me more than 1 month. I don't take it daily. I take it when I'm feeling the need for 'extra protein intake'.
Not recommended for individuals who've had myocardial infarction or diagnosed coronary artery disease.
Not recommend for individuals with glaucoma or herpes simplex, unless otherwise prescribed by a physician.

RESULTS:

Over a 6-month period of time, exercising 2X daily, I lost 10 pounds of body fat and went from a size 12 to a size 6.

MAINTENANCE:

As with any supplementation, the body adapts over time. Therefore, it's necessarily to periodically discontinue supplementation in favor of some type of an internal cleansing. See earlier post for this type of regimen.

I would suggest adding a natural appetite control of:

Garcinia Cambogia Extract -- 500 mg, taken in 1 or 2 pills/2X each day with meals.
This helps you master food choices so you can eat more lean protein instead of grabbing refined sugars (white breads...white rices..., white refined anything).
RESOURCE -- find this product at www.tattvasherbs.com

ADDITIONAL HELP:

More research is currently underway to offer you a safe complex burning more calories through what's called 'thermogenesis'.
Green Tea Extract is a common alternative...but a blended complex would be better.

As with all supplements, find the ones that work for you. You don't have to buy a full cupboard of products. Some days you'll require only a few aids. Other days, you won't require much at all. Your body tends to reach for what it wants most.

Supporting Your Health Through Sensible Means,

B. Brinkmeyer

Staying Fit -- Make a Small Change

2008-08-21T11:58:00.008-06:00

Greetings Busy Working Moms and Fitness Buffs,

Just concluded mountain bicycling this morning.

Here's what came to mind to help you in the months ahead.

If you're watching the Olympics right now, this is the best time

to incorporate small changes.

Fortify your mindset with the power of the Olympics right now

and apply something great to your life. You're seeing athletes of all

ages working out. Their skin sparkles and they're looking great.

Why not take up walking or hiking or something beneficial?

Point is. You can look great at any age. I'll be 48 years young, early

next year.

If you haven't obtained your copy of my free salad recipes

guidebook, feel free to enter your information in the white boxes.

All information remains confidential. I don't sell your information

to any company and I won't be calling you on the phone.

Reduce Sugar Intake

One of the easiest things to alter in your diet without reducing

bulk is removal of excessive sugars in your diet. If you're saying, "Well...

I don't really eat a lot of sugary snacks, that may be true". As a reminder,

if you're not reading food labels, natural foods stores and your local supermarket

carry items overloaded with sugar. I'll admit, it's challenging to avoid this substance

because it's added to everything.

Substitute Water For Fruit Juices

The experiment I've been playing with this summer to stay cool

but to more importantly bring you solid tips, involves substituting

water for fruit juice. I gave myself 2 months of water, with added

Stevia Extract and ice. I eliminated most of the fruit juice.

Result

I lost one full jeans size without extra exercise, taking less tea.

I kept everything else in my day the same.

Focus on balanced eating and you'll find you can drink more water happily.

Try This

Add a touch of tea, lemon, lime or Vanilla Stevia and ice for flavor.

People Are Dehydrated

If you feel sluggish throughout your day, it's most often due to

dehydration. In all posts, I talk about the importance of

hydrating with 16 - 24 oz. , before eating anything.

This step cuts out a lot of weight, over the course of a lifetime.

Keep this step going and you'll find your need for sugary juices will vanish.

Consider Tomato Juice

Low salt tomato juice is great for your body. Studies indicate people

who drink tomato juice often experience fewer health risks. Tomatos are like

oranges. They're great cleansers for the hair and body because the juice

keeps you clean inside and out!

Pick High Quality Foods Yielding A Leaner Body

Low carbohydrate foods -- vegetables not spiking blood sugar.

Fruits -- eaten earlier in the morning.

Lean meats -- eaten throughout the day.

Sugar cravings are a way of your body saying, "I want protein".

To Shed More Weight, Without Heavy Exercise

Consider adding apple cider vinegar (tablets found at your

local food store) to your meals. 1 - 2 tablets, per meal, 3X/daily,

found in the weight loss aisle of your natural foods store. It will

keep your intestinal lining clean in-between periodic fasting or

10-15 day intestinal cleansings. If you're not sure what an internal

cleansing is, I talk about that in my very first post, offering

affordable recommendations.

without the need for an internal cleansing kit.

You Don't Have to Go Broke To Be Beautiful,

B. Brinkmeyer, MBA

4th Degree Black Belt, Internationally Certified Instructor, Retired

Work In Progress

2008-08-20T08:05:00.001-06:00

This blog will form once the MLM blog and affiliate blogs are complete.

Kindly asking for your patience,

B. Brinkmeyer

Hunter-Gatherer's Guide To Proper Nutrition

2008-06-03T14:30:00.008-06:00

Greetings. Today's posting offers help for what I call addressing 'American sagging diets'. Many times we're rushing about here and there but we forget to slow down for proper hydration...or even the bathroom.

Always take care of your kidneys. Alot of people are walking around in dehydrated states, suffering from what I call 'water/oxygen depletion'. Ask the fireman in your local community what their primary concern is. They'll tell you...people are poorly hydrated.

Then, if we shift to addressing dietary fads -- diets really don't work for the long haul. They'll help you shed the initial water weight, even burning fat at the expense of lean muscle... but because your body constantly likes to believe it's sitting in feast or famine states, you see the challenge to keeping a leaner body. You always have to keep your body 'off-balance', training at different times of the day, changing also what you eat..., when you eat.

So what can you do? Do you negate newer diet trends or do you ignore recent findings
or do you follow the doctor's recommendation for a 'low-fat' diet (usually a poor long-term recommendation). More will be shared along those lines in the coming paragraphs but let me share with you my solution.

A primary rule I use when food shopping is to follow the cavewoman's guide to proper nutrition --

'Feed the inner cavewoman'. By that.., I mean to suggest evolution has been in charge of our genetics for a very long time. Now that Americans have been consuming processed foods for several decades, it's creating changes in the way be break down and absorb our nutrients and it's not pretty. A large majority of people are now facing obesity earlier in life. So, you have to think along hunter - gatherer lines whenever you're walking down a food aisle.

It doesn't hurt you to eat berries and nuts.

If you consume your fats during the day, stick to early morning or noon. Eat lean foods later on as nighttime approaches...and drink just a bit more water during your early PM.

You know that any label which makes a food look pretty probably isn't helpful. You want high nutrition instead of empty calories. You know what the rules are already.

Stick with raw foods, if you don't have a sensitive digestive system (as in having had no prior cases of serious food poisoning compromising your intestinal tract).

Anything with a 'hydrogenated' anything is NOT helpful. Your body doesn't know how to handle it.

When you're craving sugar, that's your body's signal to eat lean protein.

Starve the fat in your body by reducing the sugary intake but feed your muscles and you'll begin to see changes in your metabolism. Keep in mind, by feeding the genetic
cavewoman within, over time... you will see positive changes. If you gain weight initially with any dietary changes or changes in the way you exercise, that means you're adding muscle first. Then, your body will begin to burn the fat.

Let's address the doctor's recommendation to stick with a 'low fat' diet. Don't take this advice too far. You need good fats (Omega 3's and 6's...you can find in fish)...but you have to stay out of the bakery section. Sorry. If you can't do that, then buy 'Low Pudge Brownies' made with vanilla yogurt and consider using a margarine substitute like low calorie applesauce bake. You can use this product in place of butter but never use Crisco. That stuff will permanently clog your arteries!

To nurture working moms further --

The reality is we have to be strong and full of vitality to take good care of ourselves and others. So what some will say is good for you -- well..., you'll have to decide for yourself. In all things, my #1 rule is to use common sense. It's served me and others like me very well.

If you're feeling fatigued too often, consider adding a decent multi-vitamin and minerals to your daily diet. A strong mineral supplement I highly recommend is Emergen - C (pronouned emergency). You can find it in the powdered supplement section. If you're not sure, feel free to ask someone in the store for help. They'll know what this product is. But, it boosts immunity greatly. It will help you fend off colds and other nasty unwanteds. There's also a joint formula I recommend that's very good. Take 1 or 2 packages/day, depending upon personal preferences.

3 other rules you want to keep in mind daily, to shed unwanted weight or to manage present weight:

1) Control your carbohydrate intake

Good carbs..., bad carbs..., it doesn't matter. Your body knows how to convert starches into sugars easily. So, you have to limit your intake of these substances (whites, whole grains, etc.), whatever they are just to keep your body optimally burning those daily calories.

2)Control your weight

Additions of weight in the winter are common. One of the best ways to offset this weight gain due to limited outdoor activity levels is to find a variety of exercises you can easily adopt, indoors or otherwise.

What you gain in the winter, you must shed in the summer. There's no way around this reality.

3) Burn fat and speed metabolism

Let's face it. Whether you're running after your children or running after a collegue, this is the best activity you can get each day. I know working moms are tired but consider walking farther in a parking lot (instead of parking close to your house or work entrance).

Avoid the elevator. Take the stairs as a rule. Always do this if your knees will allow. If you're greatly overweight, then use your common sense. Push yourself a little bit more than you're traditionally use to and ask a doctor if you're not sure what you can incorporate. But, whatever you choose to do..., walking, walking faster..., taking those stairs, you have to become more active than you are now, if you're going to burn the fat, speeding up your engine.

If you're stuck, consult a gym. Consider paying for a professional fitness assessment to determine where you should begin. If that's not workable, consider
joining a support group of some type where everyone shares in a similar goal (working out often..., helping each other stave off unhealthy foods..., goals like that).

4) Bonus rule -- if you're underweight -- don't carb out. You have to begin to add muscle by most likely adding weight lifting or some type of weight bearing activity. This will help you put meat on your bones. You'll want to add more lean protein to your diet to accomplish this goal but you must keep your workouts going consistently to hit this new target.

If you any questions, feel free to leave a comment or an e-mail and I'll do my best to personally answer your fitness/dietary needs.

Supporting Better Health,

Barbara Brinkmeyer, MBA
4th Degree Black Belt
Certified Instructor
New Paradigm Marketing, All Rights Reserved on Original Content 2008.

Marathon Walking The Safe Way

2008-05-07T15:21:00.003-06:00

Greetings!

This post is dedicated to Maria.

She asks:

Thanks for the great tips! I walked for the Susan B. Komen 3 Days last year and I started my training just a couple of months before the event -- not enough time to prepare me for walking the full 60 miles, and I got injured along the way. I hope this year, will be a better performance on my part. I tended to train twice a week by walking 10 miles on my own. Do you know of any good books for training walkers who are about 50lbs too heavy?

Let's begin with low cost means by beginning with assumptions --

a) Your injuries are healed
b) A medical assessment is adviseable before the 2nd walk to examine your legs
c) Some people's bones are not made for distance walking or running, particularly if they've led sedentary lives. There's nothing wrong with this lifesyle. People who are consistently active are made differently because they've had years to adapt.

If you could examine my legs under X-Ray, you'd see my bones are thick along the long bones. I've been very active all my life but I've been involved in the martial arts since I was 18. Now I'm 49 and I keep the martial arts forms going strong because they offer many health benefits. However, when students of all ages walked through my school doors, I offered an intial assessment. People young and older have to build up their activity over time. So, I have a system that's used to many different exercises.

A 60-mile walk is big!

Here's What You Can Do Today:

1) Consider strongly reassessing Year 2 goals -- spare yourself unnecessary injury because you only have one body. You want it to last a lifetime, said kindly! And.., we love your smile!
2) You may consider walking 20-30 miles in this year's event, as a more realistic goal but you could work up to a new level by Year 3, 4, and 5. That kind of a goal will take you into an entirely new human body.
3) Maintaining or increasing your strength, endurance, balance, and flexibility are the key factors to staying healthy. Walking builds your strength and endurance, which contributes to better balance.
4) You can improve your flexibility with stretching exercises designed specifically for inactive adults, starting slowly each day, holding poses, then over the coming weeks and months, increasing stretching levels. By striving to increase all four factors, you not only lower your risk of injury but you'll slow the aging process in your joints and muscles.
5) For some, walking a full hour or even 30-minutes a day may be difficult. I suggest walking a flexible schedule incorporating different exercises you may encounter in a 60-mile walk:

park farther away from the walk-in entrance at work
climb stairs (cut out elevators if knees allow)
reduce sugar intake
increase protein intake whenever you're hungry
walk on Friday evenings and Saturdays
walk Sunday if your body is still happy
then walk a longer distance on Wednesday.

The key is to get the time in "spent walking" (not entirely on a level, level surface), even if it's not all at once. If you can stay off concrete, I recommend that strategy but I'm willing to guess your actual walk will be on the streets.

I'll research books and let you know but we can start you out on my free ebook, titled, "Salad Recipes". Enter your name in the right-hand column to automatically download this book. It will begin to address excess weight humans commonly accumulate in a year's time.

As your health improves -- combine your walks for longer intervals over time, as you advance. Again, common sense goes a long way. Your body will always tell youh how it feels.

When you're tired -- schedule training on your calendar to make it happen.

When you're feeling strain -- rest. Try to include new challenges such as climbing a hill, extending the time you walk, increasing your walking pace, or adding an additional day of walking over time.

If you want more specifics, ask more Q's and we'll tackle more. There are many books out there but no 2 books are created equal.

I recommend a detox for starters.

See other article post on that topic. It gives you specifics, by name.

To Your Walking Success!

Barbara

Mystery Motto

2008-04-29T09:06:00.001-06:00

"Great things are accomplished by creating a series of small things
strung together."

Fun Facts

2008-04-08T10:37:00.003-06:00

Did You Know...in the U.S. alone, Americans spend as much as $115 Million dollars each year just to improve the tone of their abdominal muscles? Absolutely, it's true! They're spending money on exercise equipment, (Stowers Report, 2008). What can you do about a sagging belly today, without breaking the bank or purchasing heavy exercise equipment (which usually gathers dust in the corner of your bedroom or basement)? Get ready. The answer isn't sexy.

Sit-Ups! I hear you groaning already but don't lose heart. 1) Perform 25 each day for the first few weeks...moving up to 50 reps/per day for as many days as your body allows. In a few month's time, you'll have a stronger mid-section. 2) To add encouragement, have someone you love sit on your feet (like a child or a spouse). 3)Keep your back and neck straight, look up to the ceiling with each lift..., don't forget to breathe. 4) Sometimes, the best exercises are the simplest ones.

Toasting Your Health!

Barbara Brinkmeyer, MBA, 4th Degree Black Belt

How To Fight Chocolate Cravings (During Tax Season, Part 2)

2008-04-07T20:41:00.004-06:00

Greetings Working Moms,

Offering you a quick post before you submit your final taxes.

If you're in the group of people who have "already done that but have the 2007 tax return t-shirt", congratulations! You reside in a very organized minority.

If you sit in the crisis-driven, wait-til-the-last-minute majority (like me), figuring out it's better to electronically submit your tax return 7 days before the deadline or you'll have to file via paper (because you missed the 48-hour e-filing window), then you're probably in need of a few minor "candy or chocolate pieces". Did you know that the average American eats 25 pounds of chocolate each year?

So what can you do about these cravings?

Garcinia extract can be very effective. You can find it at your local health foods store. I'll be mentioning this fact often in my posts.

If you can't swallow pills, try a high protein meal replacement powder or a low calorie, high protein chocolate bar of some type -- again see your local health foods store. They usually carry a brand high in fiber. It should be free of hydrogenated palm kernel oils or coconut oils because these trans fats are high in saturated fat.

The best bars I've found are Cliff Bars. They're great at staving off chocolate cravings.

If you are diabetic, choose a low blood sugar chocolate mint product. Russell Stover makes a nice product.

In my next post, we'll cover a Salad Recipe, talking about helpful diet tips for this upcoming Spring and Summer, 2008.

To Your Continued Health!

Barbara

Defrazzle Yourself (During Tax Season, Part 1)

2008-03-29T08:57:00.012-06:00

Hello Everyone!

Before exercising, I'd like to share a free idea you can use today, nurturing yourself the next few weeks. Many people are naturally working 24/7 to address taxes, before April 15th hits.

Take 30-minutes out for yourself even if your day is busy. This exercise will absolutely put a spring back into your weighted step.

Step 1) Choose small items in your home. They should be objects you like greatly.
Step 2) Locate a small colorful basket.
Step 3) Add a candle, a fragrance, aromatherapy, favorite lotion, pictures of ones who bring you smiles..., adding anything that's happy.
Step 4) Place contents into your basket.
Step 5) Enjoy your basket as the days unfold.
Step 6) If the 'frazzled feeling' resurfaces, grab a cup of tea, coffee, or favorite juice.
Step 7) Go for a brief walk or get yourself moving in ways you enjoy most.
Step 8) If you require specific exercise tips, I will bring more information soon.
Step 9) Make certain you spend time with people you enjoy the most.
Step 10) Anyone who gives you a tough time, move along to someone who will offer you a smile. You deserve only the best!

We will ready ourselves for Spring and Summer by implementing Salad Recipes ebook very soon. If for any reason you can't locate your ebook, just fill out your information in the right-hand side of the "Healthy Holidays" blog to get your salad ebook. If you have any Q's, offer a comment on the blog and I will reply asap.

Celebrating Your Health Together,

Barbara

Flatter Belly In 10 Days Using A 3-Step Detox

2008-03-18T11:43:00.011-06:00

Ever hit a point in life where your system is sluggish? Don't fret. Here are a few key things you can do to increase daily comfort, using a period cleansing system.

1) Increase bottled water to (10) 12 oz. glasses daily.
2) Eat plain shredded wheat each morning, if you're not allergic.
3) Stay away from sugar. The goal is to reduce dependency on sugar. Substitute Stevia extract in a flavor of your choice, found at the whole foods store.
3) Eat fruit every morning.
4) Add veggies at lunch and dinner.
5) Consider adding a salad for lunch.
6) Reduce white foods. Sorry -- remove all candy and crackers as processed carbs. Stick with whole grain foods/cereals/breads.
7) Eat white fish often, reducing red meat, as this food will block your system during cleansing.
8) A 3-step system you can safely use is an intestinal sweep. Nature's Way makes a wonderful Thisilyn Digestive Cleansing, priced at $29.95.
9) 15-30 minutes of daily exercise will shed unwanted weight. 30-minutes of house cleaning will stimulate your system.

3 parts To Toxin Removal (Detox) --

Part 1: Whole Body Detox in Thisilyn includes a blend of cranberry root, asparagus, and parsley.
Part 2: Probiotics replace friendly flora in your large intestine (acidophiles). This is essential for boosting immunity.
Part 3: Digestive Sweep - located in the section, Colon Cleansing, to remove toxins and impurities safely. You want to start your cleansing on a Friday.

Note: If you purchase anything other than an herbal formula, psyllium husk can irritate your intestines, causing cramping. Be sure to drink heavy amounts of water whenever you take a high fiber supplement. Also, be sure to use a system taken orally. I've found herbal kits are more gentle than most kits but if this system doesn't deliver results you want, I will offer alternatives soon. Please check out the blog for additional posts. I will have alternatives available very soon.

Here's To Beautiful Skin and A Leaner Body,

Barbara Brinkmeyer

Top Dieting Mistakes With 6 "Lean Body" Steps

2008-03-17T16:34:00.022-06:00

One of the most common mistakes people make when embarking on a 'rapid journey to fast and furious weight loss' is to move towards starvation, oasting a list of 'off-limit' foods on the fridge, cutting out those unwanted calories. This sounds like a great strategy but it's absolutely the worse choice you may ever make.

Here's why:

1) improper diets slow metabolism
2) #1 triggers your body to burn muscles mass first
3) # 1 and #2 tell your body to spare fat reserves.

Remember, evolution rules but your body won't care whether or not you look great in a bathing suit. Your job is to communicate with your body actions it will understand most, knowing this type of specialized talk involves chemical reactions derived from exercise and food.

Here are 6 leaner body steps you can use today, preserving your muscle:

Step 1) Weight loss must be lasting, cutting calories slightly.
Pick high protein foods first.
Step 2) Toss out junk foods or put them in a cupboard.
Step 3) Lessen calories by drinking water and tea.
Step 4) Exercise several times each week.
Step 5) Exercise pays off . Some days you'll only get 30 minutes. Other days, you'll get more.
Step 6) Alter your mindset.

Mind and body work closely together. If you're not sure how to alter your thoughts, find someone you trust. When you're initially changing your body, it's common to add several pounds of weight in muscle first but until that time, your body will hang onto to excess weight before it burns the fat. So hang in there. To find out more, head to ______________.

Here's To Your Success!

Barbara Brinkmeyer

5 Healthy Lifestyle Tips For Looking Lean And Mean

2008-03-05T18:29:00.011-07:00

One of the many questions I've received from students and instructors over the years is how do best manage my weight? At some time or another, we're all prone to adding those few extra pounds. Here are 5 basic things you can do to shed that unwanted weight in a matter of 8 weeks or less, without using dangerous stimulants, readying yourself for that special occasion.

1. Drink plenty of water each day.
2. Get cardio exercise EVERY day. 30 minutes will do.
3. Eat fresh, raw fruits and vegetables daily.
4. Limit 'no-calorie' carbs: white flour, white potatoes, white cereal, white anything.
5. Identify the biggest obstacles you constantly face, stymying your weight loss, overcoming those thoughts, then ridding yourself of heaviness, banishing it forever!
Sounds too hard? Seems impossible?

These 5 tips are really nothing more than a recipe for healthy living. You aren't food-recombinant impaired. If that sounds like a DNA disorder, I apologize in advance. You aren't willpower deficient. Your weight is, in most cases, a direct result of what you are consuming and how much you probably aren't moving.

Let me tell you a story about one of my students. She wanted to lose 50 pounds so she could compete in a martial arts tournament without feeling winded. I obliged happily, adding permanent weight loss was a secondary benefit to her learning, if she did things right.

I didn't prescribe a strict eating plan for her nor did I alter everything in her life. Instead, I asked her Q's and A's about how she lived, focusing on elements of her daily life, asking her how she thought her lifestyle might have contributed to her weight gain, verifying she wanted more immediate and long-term benefits.

She told me she enjoys showing her dog in competition but she gets winded and can't do the routines with the animal. Sparring class was tougher for this gal. She wanted to improve her cardio conditioning, attending more shows with her pet, performing everything better. That seemed like a realistic, obtainable goal.

She said she worked around the house all day, eating on the run, choosing fast foods on the go, pulling overly-processed frozen meals from her freezer, finishing her day with bedtime relaxation by watching TV or by reading.

There were a few minor changes we could address. For one Q, how often was she eating fast food? What was she grabbing from home? Candy bars, 6 of them each day, also eating frozen lunches high in fat and sodium.

How busy or "active" was she on any typical day? She wasn't really clear on that answer but rest assured, this is a common problem for many Americans. I suggested that she should keep a precise food journal for one week, telling me not only what she consumed but how many total calories were included in her foods.

I also instructed her to get a pedometer (www.walk4Life.com plus get a FREE walking CD with it!) so that she would know exactly how active she is on a busy day. It turns out that she was only walking about 900 steps a day -- and even more shocking -- she consumed over 5,000 calories.

My advice for her was to start drinking water (at least 64-plus ounces of it a day), snack on fruits or veggies rather than candy bars, switching her frozen meals to smaller, healthier
portions, increasing her steps by 50 paces/week.

4 Weeks Later:
She was consuming 84 ounces of water a day; snacking on fruit, walking with friends in the neighborhood. She used to eat her candy bars alone, eating lunch at home as before, choosing a different type of frozen meal.

She was amazed to realize "what kind of shape she was in" after she did her additional 30-minute walk and 50 paces/week with each passing week. That effort improved her cardiovascular conditioning, allowing her to compete in wpmen's blue belt division, all without
losing her breath. She was able to move through a form of 45 moves plus spar 3 women in three
2-min. rounds each, placing 2nd.

Use the 5 easy, quick-to-implement changes, leading you towards your weight loss dreams in a few months!

Celebrating Your Success,

Barbara Brinkmeyer

Barbara & Son

2007-11-12T17:35:00.001-07:00

Hi there. This is Barbara and Jason decked
out in our uniforms.

If you're overweight or you've hit a plateau, it's because your body hasn't been absorbing key nutrients needed for proper or even optimal metabolism. Consider dieting alone won't be enough. After working with hundreds of people for well over 2 decades, I taught many of them to use several successful approaches. The first strategy involves shedding weight using natural means. To find out what you can do in 15 days or less, you must feed your muscles while starving your fat.

Easter

2007-11-12T16:57:00.005-07:00

Hi there folks!

Ever wonder what you can do to shed 3 - 5 pounds, in time for a special event or pending holiday? Worry no more. These tips will save you time or the need to increase your exercise.

1) Drink 8 oz. of water before every meal.
2) Aim for 6 smaller portions of food each day.
3) Think smaller portions, before you load your plate.
4) Use a smaller plate.
5) Load up on protein first.
6) Eat vegetables next.
7) If you crave sweets, substitute fruit or no-sugar pudding instead.
Considering adding whey protein to pudding, found at a local health foods store.
8) Find a picture of yourself when you were lighter. Place that picture on your bathroom mirror. Think daily about fitting into your favorite pants or dress, before you start your meals.
9) If you adore cheese and bread, limit your intake to a small slice of cheese, eaten every few days and eat whole grain breads, cutting out white foods (white rice, white bread,
sauces, white cereals).

To find out more maintaining a lean body mass, feel free to check out other blog posts!

Here's To Your Health,

Barbara Brinkmeyer

Salad Recipes

2007-11-05T19:32:00.000-07:00

I've got a present for you. What you need to do is to fill out your information over in at the left.