This is the scene we are surrounded by. The flood came fast and furious and hard to believe we were the 1 in 1000 yrs., that got hit with this kind of devastation. No one could have predicted it. The positive out of all of this is that the human race comes together and helps their own. There is no thought of can or should I, no, everyone just jumps into action. The clean up will be long and vigourous at best, however, roads will be rebuilt, homes restored and the only sadness is the lives lost. That is the hardest part of all of this. Oh I know that losing all your possessions is hard too, but all of that is replaceable, a loved one just isn't. So I pray for all those who have lost a loved one during this time. There are still people missing today, yet the rescue teams are out in full force to reach all those people and hopefully the number will be 0 missing. This is a short blog but wanted to just let all who see this that all of the folks affected in this Flood of 2013 will be stronger than ever as each person will be surrounded by those who continue to pray, to reach out and to be a stronghold for them. Colorado Strong!

Regular Fitness Analysis? Who needs ‘em? You Do!

When was the last time you evaluated the progression of your fitness journey? When was the last time you met with a personal trainer to have a thorough Fitness Analysis (FA) that went beyond a measurement of your body fat and weight? I’m going to guess that for many of you, a good amount of time has passed since the analysis that was performed at baseline of your fitness journey either on your own or with a professional. Never mind the reasons why so much time has passed, instead, let’s focus on why a regular FA is so important. Whether you realize it or even believe it, an FA done on a regular basis reviews your progression which is of the up-most importance to your on-going success. That being said, let’s get to the benefits! Analysing your progression will be motivating! You will be able to see a consistent record of your fitness progression overtime. Analysing your progression allows yourself or a personal trainer to make recommendations about what you should do next, strength and fitness wise and also with nutrition. With fitness journeys comes plateaus and with a regular FA you will be able to put your journey in overdrive and continue to see results. Analysing the progression of the measurements of Body Fat and Weight are crucial in determining that you are losing weight the right way so you will be able to prevent muscle wasting. Sure the number on your scale at home may be decreasing, but what your scale won't tell you is if your body fat is increasing. This ratio of body fat to weight provides insight to addressing your nutrition and strength work needs. Without this insight, you may struggle with your weight throughout your fitness journey. And finally, you will be able to monitor your blood pressure and heart rate recovery time. So, with all those perks of a regular FA, take advantage! If you are monitoring your progression on your own, be sure to do a little research on the different fitness assessments out there, some take into account strength progression as well as flexibility progression. Also, research the tools offered to give you an accurate body fat to weight ratio. Have an awesome day and I’ll talk to you soon. Melissa

Dream come true!

Have you ever wondered why you are where you are? Are you happy where you are? If your not then why aren't you? There are always choices in life that you make and no one can alter those except you. Many people will try and guide you in the direction they think you want to go but ulimately it is up to you to decide if that is what you really want in life. We all have dreams of what we want. It starts when you are young. Do you remember what you wanted to be when you grew up? Now that your there, are you what you thought you would be? If you are that is AWESOME! But in most cases people don't realize their dream until one day your upon it and living in it! I always wanted to be a teacher and coach basketball. I had no idea that when I got out of school I would be joining the U.S. Army, traveling to Germany, meeting great people and learning skills that I still use today! I never dreamed that I would be working in the insurance industry for 9.5 years, again learning skills I use today. I had jobs in between there too, and each one has prepared me for what I am doing now. I am living my dream. I am, in a way, a teacher and a coach as a personal trainer. I have been coaching youth basketball for the past 12 years too. I am blessed to meet and help others in their fight to be fit and healthy!! Now as I am just upon my four year mark with my business I find myself getting the chance to see my dream expand. I have moved to a bigger facility which means I am able to expand and grow in my business. I look forward to dreaming more and for those dreams to become a reality. I walk in faith daily and I trust God to guide me in my endeavors and He has not stirred me wrong! So I ask you, what is your dream and are you living it?

Cardio Craze Busted!

Good Morning! It has been questioned time and time again, what is the best thing to do for fat loss? I’ve heard, “I run every day” or “do the elliptical multiple times a week but I don’t seem to lose weight or change my body into what I’m looking for, what I am doing wrong?” Well, to be honest I had the same issue until I started working with Brenda and quickly became addicted to her workouts. She let me know what I was doing wrong for the goals I had. The solution was even better than I had hoped. The idea is to spend less time in my basement doing cardio and more time doing weights and circuits. Strength training through circuit workouts and high intensity training works by building muscle and allows little to no rest between sets. By training with little to no rest breaks you are getting your body into cardio mode while building muscle, the best of both worlds! Muscle burns more calories than fat at rest, so for you to increase your metabolism and burn more calories while you sit at work all day, the answer is to build your muscles. Strength training is an important component of any exercise routine that emphasizes fat loss. I, like most women don’t want to “bulk up” so don’t worry, you won’t! Women can build muscle which will be long and lean due to the low level of testosterone we have compared to men. Don’t be afraid to lift weights or do your regular cardio routine because you think you will gain weight. Brenda also taught me that switching your workout routine every few weeks is very important to confuse your muscles so they change. If you do the same thing every day, your body adapts to it and won’t change. I was in the mindset that if I wasn’t sweating for an hour on the elliptical everyday while watching Game of Thrones then I wasn’t “Getting Fit.” Okay, so I did lose 30 lbs. Yeah I know, totally impressive right? Ha-ha, Wrong! I lost 30 lbs. of Muscle! So sad really, I made myself “skinny fat.” I looked better fully dressed but like comedian Jeff Foxworthy so eloquently put it, when the clothes came off I looked like a wet blood hound, nothing was in the right place! Of course he was referring to his 90 year old grandmother, but the image works just as well here. Anyway, the point is if your workout no longer leaves you sore or tired, it’s time to change so you are actually benefiting from it instead of wasting your time. Remember, if it doesn’t challenge you, it won’t change you. Get out there and start adding circuit workouts with weights to your routine and you can do it right here with Brenda and Michelle at Brenda’s BootCamp! Enjoy your day! Talk to you soon, Melissa

Run a Perfect Race

Hello! I hope you all are having a lovely day. In light of this Saturday and the fact that I have never ran a 5K let alone a 10K, I did a little digging and found some tips on running the perfect race. See the thing is, in order to race well you have to train well…Duh. Ha-ha! And everyone knows that I haven’t been running like I should… yeah, my bad. Anyway, except for me, even if you nailed all your workouts, you can still blow everything by tearing around on race morning in a hurried panic. So to make sure your hard training doesn't go to waste, Runner’s World compiled all the advice you need to successfully navigate race day. Their tips start before the start, the finish and after the finish, and--if employed properly--will guarantee a glitch-free race. (Maybe even a PR.) Before the Gun Your pre-race goal should be to arrive at the starting line relaxed and ready to run. Lay It Out The night before, lay out everything you'll need race day on an extra bed or the floor. Travel Light Save yourself the post-race hassle of retrieving your supplies by not checking anything. B.Y.O.T.P (Bring Your Own Toilet Paper…Great Advice!) The longer the lines at the Port-a-Johns, the more likely the potty will be out of toilet paper. Show Your Number Pin your bib on the front of your racing outfit with four safety pins to keep it from flapping around. Secure Your Key Find someplace to stash your car key (note: singular), but not where someone might find it, like in the gas cap, on a tire, or in a hide-a-key under the car (sound familiar?). If the key is one of those bulky computer-programmed jobs, use the valet key instead, and slide it into a zippered pocket, lace it into your shoe, or use a Shoe Pocket, which is a waterproof pouch that Velcros to your laces. You could also hand your keys to a spectating friend--as long as he has a nicer car than yours. Stash Some Cash If you have money with you for an emergency, you won't need it. If you don't, you will. So pin a $10 bill inside your singlet. Bag Yourself They aren't stylish, but plastic garbage bags do keep you warm and dry. Cut a hole for just your head and tuck your arms inside. Warm Up Wisely If possible, warm up by running the first mile or so of the racecourse to get the lay of the land. If you can't do that, warm up on a nearby road or sidewalk, not in a grassy field. Early morning dew can soak through your shoes and socks. Line Up on Time Don't get there first, since the extra wait will only make you anxious. Instead, watch the clock and keep an eye on runners as they fill in behind the start. Then join in. Many races have signs showing you where to stand according to your predicted per-mile pace. Go As a Runner (Ha-ha! THIS ONE CRACKS ME UP!) If you must dress up in a costume, make sure it doesn't extend beyond your body so that it won't interfere with other runners. Elvis jumpsuit? Um, sure. Elvis cape? No. And You’re Off Once the race starts, there's more to think about than just putting one foot in front of the other Wait! Don't start your watch at the gun. Hard to resist, but starting your watch immediately will yield a depressing finishing time since it might take several minutes to cross the starting line. Turn your watch face inside your wrist--to avoid an accidental bump that might activate the stopwatch--then hit the start button when you reach the start so you can accurately calculate your pace. Look For Room As you ramp up to race pace, try to achieve "daylight" between you and other runners, which is basically two full stride lengths. Be Patient Don't bob and weave through the starting pack like a punt returner. You'll waste energy without getting very far. Instead, jog or walk with your arms slightly out to help you keep your balance. And be sure not to follow the guy with the headband who has jumped the curb and is sprinting ahead. The race gods will make him trip. (OMG, too funny!) Drink Second The first water stop in larger races often resembles a crowded subway station at rush hour. As long as you're not thirsty, go ahead and skip it. Pass with Caution (Just so you know…I AM the iPod wearer) Runners with MP3 players likely don't know you're approaching. Steal Some Airtime Look for TV cameras. If you spot one, move into an open space and simply point at it. Waving and shouting signals desperation. Slow Down on the Side If you need to slow your pace, do so gradually and move to the right side of the road, again making sure you don't cut anyone off, like the ex-Georgia Tech linebacker behind you. Hold the Hoorays Sure, it's easy to get animated when you're a couple of miles from the finish. You're almost there. Yet yukking it up expends a lot of energy. Happy Endings As you cross the finish line, you're not quite done yet: the finishing chute stretches ahead Keep Moving Once across the finish line, runners are all striving toward a common goal--a cold drink and a shower. If you don't keep moving forward, you'll likely get knocked around. Take the Wrap Worn like a cape, Mylar race blankets keep the heat in. And if you're offered a sticker or piece of tape with the cape, use it to secure the blanket at the neck so that you can keep your hands free. Note: It doesn't matter which side of the blanket is in and which side is out. It traps your body heat either way. Ditch the Chip If you've used one of those secure plastic ties to attach your chip to your shoe, it takes the volunteers about two seconds to get it off. Another efficient way is to lace the chip into the shoe just below the knot so all you have to do is untie your shoe to get it off. If the chip is laced farther down, below the eyelets and along the tongue, you'll have to unlace the shoe to remove the chip. This will stop you cold. Drink Up Even though you are no longer running, you need fluids to rehydrate and recover. Take some and keep moving. Wear Your Hardware Drape your finisher's medal around your neck. You need your hands for other things as you continue to move through the chute. Just make sure to take off the medal sometime in the next month. Eat. A Little Get yourself some food, but "just your share. You need carbs to begin post-race recovery, not to feed your entire extended family. Besides, stopping for extra food will only slow things down. And any leftover food is often given away to a charity, like a local food bank. Find Your Family Have a prearranged spot to meet up with your family and friends after the race. Anything solid and immovable is best, like a tree, the front steps of a building. Don't suggest something like the middle of a field, which could be jam-packed with runners come race day. Next, make sure you spot your group before they see you. Now start limping (cue the sympathy violins). But do so with a huge smile on your face. Good Luck to Everyone! And Future Good Lucks to the Future Runners! Melissa

Number One Way To Turn BAD Fat Good Again

Hey There! I hope everyone is well. :) Doing my daily digging for my wisdom blog, I came across an email from pro/grade (Great products and info, and available at http://healthystepsllc.getprograde.com ) with a title that caught my eye... Number One Way To Turn BAD Fat Good Again. I know what your thinking, and before you stop reading, it's not one of those...reduce belly fat by following this one simple trick... Nope, just info I assure you. Okay, so Fat has received a bad rap for decades, but we now understand that there are good fats and bad fats. Good fats are essential to a healthy, balanced diet and a well-functioning body. On the flip side, bad fats must be avoided at all costs. This particular article is not about the FAT from food. No, this article talks about the fat your body is composed of. If you are not familiar with the 2 types of fat the human body is composed of, let me tell you, we have White adipose(fancy word for fat) tissue, and Brown adipose tissue. White adipose tissue (WAT) is used as a store of energy and also found in abundance in overweight un-healthy individuals. This BAD fat of the 2 types, should be kept in a low ratio of fat to muscle by eating the "good fats". Brown adipose tissue (BAT) is abundant in small mammals and in newborns and helps them to survive cold temperatures. In adults, it had long been considered to be absent or at least of no relevance. Recent investigations, however, have fueled interest in adult BAT. More energy from the burning of brown fat then burning white fat. So anyway, keep reading and you will now have the inside track on the number one way to turn bad fat good again. Although, I suspect you all ready know what the one thing is... Yep, EXERCISE. :) As you know, exercise is a very, very important aspect for your health. It keeps you strong, flexible, and healthy. Plus – with the added muscle mass – it may keep you fit and trim for years to come. But, I bet you didn't know this about exercise… Exercise and Fat Cells Depending on the type of exercise you do, you can burn extra calories which may lead to overall weight loss. And, if you add in some strength training, then you may alter your muscle tissue (a good thing!), therefore allowing your body to burn even more calories at rest. This could alter your body composition (fat vs. lean muscle mass), allowing for a stronger, leaner, and trimmer body. But new research - that was just presented - shows that exercise may actually CHANGE the composition of your fat cells – for the BETTER! Your fat cells play a larger-than-life-role in metabolism, blood sugar control, as well as countless other important tasks. Brown fat tissue may lead to extra calories burned (when activated due to shivering, etc.). Well, now a new study shows – in both mice and humans – that exercise may lead to changes in the composition of your fat cells – therefore enabling your body to burn more calories and potentially lose more weight. The study used 10 healthy men who performed a 12-week training program that significantly improved their VO2 max. They showed that the training protocol significantly increased some markers of “browning” of white adipose tissue. Whoa! So what does this mean? Simply put, exercise training causes the bad WAT to behave like BAT and burn fat better and release more energy. This better burning of fat, allows for your metabolic functions to remain stable for longer periods of time and increase calorie burn and weight loss. YAY!!! There it is! Don't you just love EXERCISE?! Exercise with Brenda and Michelle = BURN More Fat! CHECK! Take care! Melissa

The NOT So Skinny on Sugars and Sweetners

Many people, like myself, have a bit of a sweet tooth and there’s a lot of different kinds of sweeteners available today and whether they are healthy and safe to use. I’ve done some digging and arrived at a fantastic website and found us everything we’ve ever wanted to know about sugar, plus the lowdown on 25 different types of sweeteners on the market today. I will not be including all 25 however do to blog space. If you want more, in depth detail, visit the website http://www.smallfootprintfamily.com/the-many-different-kinds-of-sugar. It turns out that just 100 years ago, there was only cane sugar, sorghum, honey and maple syrup, and Americans each ate less than two pounds a year of them, total. But today, whether from soda, snacks, cereal, pasta, bread or other packaged foods, Americans each eat the equivalent of 22 teaspoons of sugar a day, adding up to about 160 pounds of sugar per person, per year. And in just 32 ounces of soda, you can easily consume at least a quarter pound of sugar a day! Yikes! So How Much is Too Much? For me the statistic above is enough for me to say, one soda is WAY too much, but let’s hear from the experts… The Heart Association report recommends that most women should be getting no more than 6 teaspoons a day, or 24 grams of added sugar—the sweeteners and syrups that are added to foods during processing, preparation or at the table. For most men, the recommended limit is 9 teaspoons, or 36 grams. This means that one 6-ounce cup of store-bought, flavored yogurt, with the equivalent of about 10 teaspoons of sugar, would put you over your sugar limit for the whole day! Looks like my sweet tooth just became ultimately unsweet. :( Worldwide consumption of sugar has tripled during the past 50 years, consequently, the incidence of obesity and chronic disease has become epidemic. The Standard American Diet contributes to more disease and death than alcohol and tobacco combined. No sweets, no alcohol, no tobacco = no death…check! So this summary of sweeteners comes with a warning: Added sugar in any form is not good for you, so please use it sparingly. And now the not so skinny of sugar. An Inside Look at complex Sugars (Sucrose and Lactose) There are various types of sugar, chemically speaking. Basically, if it ends in -ose, it’s a type of sugar. The Complex Sugars: Sucrose and Lactose break down during digestion into Two Simple Sugars: Glucose and Fructose. Glucose is transported by insulin to the cells for energy, which, unless burned, gets stored away as fat. Yep, you read that right: Sugar, unused, makes you fat. Glucose, ingested in small amounts, below 50 on the Glycemic Index, will help you control your blood sugar naturally. Fructose is the sugar found naturally in fruit and for this reason people tend to think of it as a “body friendly” sugar. But don’t be fooled into thinking that’s a good thing. Fructose travels to the liver where it gets converted to triglycerides. Triglycerides made from fructose are stored as fat, which increases the size of your fat cells, contributing to weight gain and obesity. White Sugars “Regular” or white table sugar is refined and highly processed. It's made up of 50% glucose and 50% fructose. It provides empty calories and zero nutritional value. “Fruit Sugar” or Crystalline Fructose Crystalline fructose is slightly finer than “regular” sugar and is used in dry mixes such as flavored gelatin and pudding desserts, and powdered drinks. Since it is made totally from fructose, it is definitely harmful to your health. Brown Sugars Brown sugars range in the amount of processing they receive, but they are brown because, unlike white sugar, they have not had all of the molasses chemically and physically removed. Common brown sugar is best replaced by one of these naturally brown sugars: Turbinado, Muscovado, Demerara and Rapadura Turbinado sugar is raw sugar which has been partially processed, where only the surface molasses has been washed off. Sugar in the Raw™ is the most commonly known brand of raw, turbinado sugar. Muscovado sugar is minimally processed whose crystals are slightly coarser and stickier in texture than “regular” brown sugar. Demerara sugar is a light brown raw sugar with large golden crystals, which are slightly sticky from the adhering molasses. Rapadura is made from dried sugarcane juice in the form of a brick. It is used in place of refined sugar as a more accessible, cheaper and healthier sweetener. Rapadura is the least processed of the cane sugars, and is rich in dietary iron. Liquid Sugars Corn Syrup High fructose corn syrup contains 55% fructose and 45% glucose, which makes it virtually as sweet as sucrose or natural honey. Today, high fructose corn syrup has replaced pure sugar as the main sweetener in most carbonated beverages, and hides in products like salad dressing, spaghetti sauce, and whole wheat bread, and it is often one of the first ingredients in cake mixes, cookies, sauces, breakfast cereals and commercial baked goods. There is an obvious association between processed foods containing high fructose corn syrup, diabetes, heart disease, and obesity. In my opinion, high fructose corn syrup is nasty, and should be avoided at all costs. Agave Syrup Agave syrup is very high in fructose. This makes it worse for you than either table sugar or corn syrup. Avoid at all costs! Molasses Molasses is a thick, brown to deep black, honey-like substance made as a byproduct of processing cane or beet sugar. Molasses has somewhat more nutritional value than white or brown sugar. The process by which it is extracted and treated with sulfur results in fortification of iron, calcium and magnesium. Calories in molasses are approximately the same as sugar, however it only contains about half the sucrose as sugar. It is also made up of both glucose and fructose. Though it is high in iron, it is also high in calcium, which tends to prevent iron from being absorbed by the body, thus its benefits as a mineral supplement may be a bit overrated. Maple Syrup Maple syrup is one of the many wonders of the world. This viscous amber liquid with its characteristic earthy sweet taste is made from the sap of the sugar, black or red maple tree. Maple syrup contains fewer calories and a higher concentration of minerals than honey, and is an excellent source of manganese, and a good source of zinc. Honey Raw honey is a mixture of sugars and other compounds, mainly fructose and glucose. Honey contains trace amounts of several vitamins and minerals and also contains tiny amounts of several compounds thought to function as an antioxidant and an anti-microbial. Sorghum Sorghum is a highly-nutritious, gluten-free, ancient cereal grain that is minimally processed into syrup, and still contains a lot of antioxidant vitamins and trace minerals. Hmmm...This one just might be okay! :) Sugar Alcohols (Michelle, you might find this interesting):) Xylitol, Erythritol, Mannitol and Sorbitol Sugar alcohols (which end in -itol) occur naturally in plants. Some of them are chemically or biologically extracted from plants (sorbitol from corn syrup and mannitol from seaweed), but they are mostly manufactured in a highly-intensive industrial process from sugars and starches. Sugar alcohols are like sugar in some ways, but they are not completely absorbed by the body. Because of this, they affect blood sugar levels less, and they provide fewer calories per gram. Though sugar alcohols have fewer calories than sugar, most of them aren’t as sweet, so more must be used to get the same sweetening effect. Warning! Warning! Because they are not completely absorbed, sugar alcohols like sorbitol and xylitol can ferment in the intestines and cause bloating, gas, or diarrhea, and they are not recommended for people with IBS or other digestive issues. And, Sugar alcohols like xylitol are highly toxic to dogs. Swerve® Swerve is the latest “natural sweetener” to hit the market. Swerve is a highly-refined sweetening agent made from a sugar alcohol and has been known to cause stomach pains, headaches, and even diarrhea in some individuals. Sugar-Free Sweeteners Stevia The leaves of the small, green Stevia rebaudiana plant have a delicious and refreshing taste that can be 30 times sweeter than sugar, but it has no calories, and consuming it does not raise blood glucose levels at all. Saccharin, Aspartame & Sucralose All three are completely artificial, chemical sweeteners made by highly-industrialized processes. None of them have any calories or glycemic index, and each of them has been linked to cancer, digestive distress, and chronic illnesses in numerous studies. None of them are Real Food and each should be avoided at all costs. So, it looks like no sugar or sweetener is without its health risks. But like all things, in moderation, minimally processed sugars can be a delicious addition to a healthy, real food diet. My sweet tooth is doing back handsprings! I hope you all found this as informative as I did. Have a glorious day! Melissa