Healthiest Restaurant Meals

Healthiest Restaurant Meals

Choosing The Right Gym

I have belonged to a lot of gyms: Power House, Bally's Anytime Fitness, Fitness 19 and Lifetime Fitness.  So as you can see I dont have a problem with spending money on gyms's checking them out, seeing what machines I like, the setup of the gym, the eminities that they offer, price, location, members, and how clean is the gym. 

It was not until I joined the latest gym did I recognize how valuable having a gym that fits your needs.  Let me explain.  There was a gym on the eastside near 8 Mile and Van Dyke.  It was called Bally's and it was a brand new gym.  I can still smell the scent of it.  So the other day I signed up at Fitness 19, brand new gym, with that same smell.  And what I like about this gym is, both gyms' treadmills face the street level.  I never knew how effective that was for me, watching real time activites that were going on right at that moment.  For me that is a great source of power.  I get to listen to my favorite tunes, exercise on the treadmil, either walking, skipping, jogging or running, along with visually keeping track of the activites going on outside.  Now to me that is exercising.

So I say all that to say, not until I joined this gym where the treadmills face the street, have I enjoyed walking on the treadmil as much.  As I look back, there is another gym that faces the public it is at Fairlane Mall for those of you here in Michigan.  If not, find a gym in your area, where cardio machines face the public.  If you like attention, this is a great place for you to get energy and a great workout.  Till next time.

Eat Healthy,
Exercise Daily,
Enjoy Your Body,
& Become Fit & Empowered
with MartiKay The Queen of Fitness!

FDA Alfalfa Sprout Warning

365 Fitness Tips

OK Go - White Knuckles - Official Video

Happy 2011

Happy New Year To One & All. 

Eat Healthy,

Exercise Daily,

Enjoy Your Body,

& Become Fit & Empowered

with MartiKay The Queen of Fitness.

Happy New Year 2011

Been Busy

Wow, I gotta ask myself, Are you forereal? I mean it has been nearly six months since I last logged on and posted, whew, that is way,  too long,  to go without posting about fitness and health.  My bad, must correct.  One thing I can say is, when you get away from your centerpoint you are off your track.  Your goal then is to find your centerpoint and get back on track, whatever it takes.  It is better to be headed daily towards your goal, than to be wombling down the road.  You would get there, but at a cost of time and probably money, not to mention when you are struggling it makes the task harder to do.  So your goal is to make the task as simple, so that you can complete and move on to the next task, thus building confidence, success, and makes you look forward to your next goal.

MartiKay, The Queen of Fitness
Eat Healthy,
Exercise Daily,
Enjoy Your Body &
Become Fit & Empowered with MartiKay

Your Own Show, Oprah Winfrey & Mark Brunett

Hi everyone, I'm excited to report that I have entered the Your Own Show contest with Oprah Winfrey and Mark Brunett.  I have uploaded my video and would like for you to take a look at http://myown.oprah.com/audition/index.html?request=search&q=martikay and vote for me.

The type of talk show I want is a Fitness Talk Show of Course.  Please help me by voting me into the top five online auditions.  See you soon, MartiKay The Queen of Fitness!

Eat Healthy,
Exercise Daily,
Enjoy Your Body,
& Become Fit & Empowered
with MartiKay The Queen of Fitness!

Eating Healthy & Exercising Daily

Eating Healthy & Exercising Daily is the combination code to good health.

Eat Healthy,
Exercise Daily,
Enjoy Your Body,
& Become Fit & Empowered
with MartiKay The Queen of Fitness!

Top 11 foods to help you lose weight - starobserver.com.au

Top 11 foods to help you lose weight - starobserver.com.au

I am A Super Women by Alicia Keys

http://www.youtube.com/watch?v=hcYQeBGQyGU  Today link is all about being a Super Women by Alicia Keys.  And I belive it fits under fitness cause sometimes fitness comes by way of the mind.  So view her video and be that Super Women.

Eat Healthy,
Exercise Daily,
Enjoy Your Body,
& Become Fit & Empowered
with MartiKay The Queen of Fitness!

Types of Fiber: Soluble; Insoluble; & Prebiotic.

So as I promised in my last article, "My New Regimen for Fiber", I am writing about the three types of fiber; soluble, insoluble, & prebiotic.  So lets begin with soluble fiber:  Good sources for soluble fiber: Broccoli, bananas, apples, berries, beans, legumes, oatmeal, bran cereals.  Soluble fiber helps build your immune system.  A healthy immune system is the protector, firewall, alarm system for your body.

Next is insoluble fiber.  A good source for insoluble fiber is: Celery, zucchini, beets, carrots, brussels sprouts, turnips & the skin from apples.   Insoluble fiber has been linked to lower cardiovascular risks.  Now I can see why they used to say, "An apple a day will keep the doctor away."  Apples fall in both categories soluble and insoluble.  Hum so maybe start adding at least one apple to your day as if it were needed for you to survive.

At last Prebiotic.  A good source for prebiotic fiber is: cottage cheese, onions, wild yams, Jeruselem artichoke.  Eating enough prebiotic fiber helps keep the balance of good and bad bacteria in your digestive tract.  So all and all this is just a briefing of all three fibers.  Please take some time and learn more about sources for these fibers, then incorporate them into your daily eating regimen and watch your health improve one day at a time.  Till next time,

Eat Healthy,
Exercise Daily,
Enjoy Your Body,
& Become Fit & Empowered
with MartiKay The Queen of Fitness!

My New Regimen for Fiber

So I belong to Lifetime Fitness Gym.  And I receive a monthly magazine called, Experience Life, in the April 2010 issue, there is an article named:  Fiber:  Why It Matters More Than You Think.  After reading this article, which I might add, was well written, so that the consumer could understand.  I now have a new regimen for fiber. 

I used to recommend getting in your 26 grams of fiber a day by eating General Mill's Fibre One or Kellogg's All Bran.  And I still recommend using these cereals as one of the sources for getting in your daily recommended allowance of fiber.  One half cup of either cereal for breakfasts gives you 13 grams of the needed 26 grams of fiber per day, and yes I said per day.  But get this, the average adult only gets in maybe 8grams of fiber a day.  So that means, with each day we are getting behind in eating the required amount of fiber so that our bodies can function properly. 

After reading this article it was crystal clear why my bodies needs to get in the full 26, if not more grams of fiber per day.  Fiber helps the body eliminate trash, toxins, garbage in our systems.  According to the article I read eating your daily recommended allowance of 26grams of fiber a day, you could eliminate a lot of different types of illness.  So now, I will break down my portion of fiber and have 3-1/2 cups of fiber per day. I will not be eating cereal 3 times a day, no.  I will have one serving fiber from cereal. I am probably going to get my second serving from dried beans, and the last from fruits and veggies. That way, my body will be taking out the trash 3 times a day.  Fiber gives bulk and shape to your bowel movements. 

Fiber comes in three types they mentioned in the article, soluble, insoluble, and a new one to me, prebiotic.  I will write about the three different types in my next article, so stay tuned.

Eat Healthy,
Exercise Daily,
Enjoy Your Body,
& Become Fit & Empowered
with MartiKay The Queen of Fitness!

Work and Your Fitness

Balancing work and fitness is sometimes a hard thing to do.  And I am not sure why.  We typically work eight to ten hours a day, yet there is 24 hours in our day.  So that begs to ask where are we spending our time that we are unable to dedicate 45 minutes a day to exercise.  Image whatever work you do now how much more effective you would be if you were in shape. 

Most people have sedentary work.  And with sedentary work there is not the need for high caloric foods, yet that is when we eat the most.  So my solution is to:

1. Starting today, either get up earlier and start with 20 minutes of aerobic exercise, work at your own pace, or take an evening walk with your dog or a friend, significant other, or by yourself, but get moving today.  Walk on your lunch hour for 20 minutes, but just get moving.  Release all that inflammation caught up in your joints.   
2. Plan out the food you will be eating.  Measure it out and eat every three to four hours.
3. Start to journal right now today on what you are eating.  That is a big componenet to our health.
4. And last but not least go to bed, just shut off the TV, drink something cold it will help you fall asleep quicker, and take ten deep breaths in and out and sleep. 
5. Almost forget, dont eat a high carb meal for dinner and dont eat after 8:PM.

Eat Healthy,
Exercise Daily,
Enjoy Your Body,
& Become Fit & Empowered
with MartiKay The Queen of Fitness!

MartiKays 10 Commandments to burining Fat & Building Muscle

So todays inspiration comes from watching Dr. Oz today and his topic was, "Dr.Oz's 10 Commandments to Weight Loss.  To find his 10 Commandments go to http://www.doctoroz.com/ .  So I came up with my own that I endorse and live by when I am actively participating in a nutrition & fitness program.  Here they are:

1. Participate weekly in a managed weight loss program, like Ediets, Atkins. or WeightWatchers, until you reach your desired weight.  By doing this it will help bring architecture to your eating regimen.  Hence you will lose fat.
2. Buy mearsuring tools.  Buy a new set of stainless steel measuring cups, and that represents you receiving a Silver Medal for following MartiKay's 10 Commandments to Losing Fat &  Building Muscle.
3. Purchase a digital read out scale to take your weight daily.  Yes take it daily and get over that crape about weighing once a week.  Yeah they may be scientific research to prove to the contary but. I have been there before.  I have found that when I was losing fat I keeped a daily journal with my weight, food intake measured out and written down for everything I put in  my mounth including water.
4. Journal daily on your progress, this is mandatory.  You need to see your body as a sceince project and you are creating the new you, so journal and keep up with your sceince project so you can get an A.
5. Plan your meals daily and weekly.
6. Start a simple walking regimen.  Walk initially for 20 uninterrupted minutes however slow or fast.  Walk at your own pace and weekly increase your workout by duration until you reach your cardiac goal.
7. Once you are at your peak cardio performance add on weight lifting with 5 pound weights gradully increasing the weight over duration of time and working the muscle til failure.  This will build muscle.
8. Eat from the USDA's, MyPyramid.gov.  There you can click on the different foods groups we need to use in our daily eating plan.
9. Be patient, know that along the way there will be upsets, and setbacks, but in the end you will have victory over your health.  So with that being your goal you are working on getting better and better with everything you do.  When you practice this you will have excellance in all parts of your life.
10. Follow MartiKay on www.facebook.com/martikay, www.twitter.com/martikay, www.youtube.com/martivideo and of course http://www.askapersonaltraineronline.blogspot.com/ .

Eat Healthy,
Exercise Daily,
Enjoy Your Body,
& Become Fit & Empowered
with MartiKay The Queen of Fitness!

Bisphenol A, Free Water Bottles

So what is Bisphenol A. aka BPA. BPA according to Wikipedia is an organic compound with two phenol functional groups. It is a dysfunctional building block of several important plastics and plastic additives.

The down side for us human is BPA is in the disposable water bottles otherwise known as polycarbonate bottles you know the popular hard-plastic drinking bottles and baby bottles.  NOTICE in the definition is says dysfunctional building block of several important plastics. So I guess that is why the environmentalist is concerned how they are filling up our landfills. So if environmentalist is concerned out about what it is doing to our planet, imagine what the plastic chemical may be doing to your body, hum, something to think about.

Here is an excerpt from Science Daily:

ScienceDaily (May 22, 2009) — A new study from Harvard School of Public Health (HSPH) researchers found that participants who drank for a week from polycarbonate bottles -- the popular, hard-plastic drinking bottles and baby bottles -- showed a two-thirds increase in their urine of the chemical bisphenol A (BPA). Exposure to BPA, used in the manufacture of polycarbonate and other plastics, has been shown to interfere with reproductive development in animals and has been linked with cardiovascular disease and diabetes in humans.

So I know back ten twenty years ago the big push was to drink more H20 hence bottled water seemed an ideal thing to do, and it was, but the latest and greatest info on bottled water is to make sure the label says BPA Free. Now I am not sure if the bottling companies have been required to make all disposable water bottles BPA Free but you can buy your own reusable water bottle that is BPA FREE.

So do something for mankind and at the same time you will be helping out your body. Buy a BPA Free reusable water bottle and drink to your health. You can find these bottles in any major chain store, like Target, Bed Bath & Beyond, health food store. One more thing it is a great way to track your water intake. I got a 32 oz and it helps me keep track of my liquids.

Eat Healthy,
Exercise Daily,
Enjoy Your Body,
& Become Fit & Empowered
with MartiKay The Queen of Fitness!

National Colorectal Cancer Month

Hi guys, I was reminded that March is National Colorectal Cancer Month.  I was acutally diagnoised on 3.27.08 with it.  I was fortunate had surgery and had the tumor removed, and did my treatment with radiation and chemotherapy and today I am FREE. 

It is recommended you get your first colonscopy by the time you are 50, unless someone in your family had it, then it is recommended you get it at age 40.  In my case I was 49 and when I was diagnoised I was in stage 4.  With Colorectal Cancer there were 5 stages.  I do not know if this is true with all cancers. 

Some of the symptoms might be dark red blood in your stool, small pencil like stool or no stool at all I even had trouble passing gas.  So I knew something was up.  Now all these symptoms did not happen all at once, but at the time my health insurance from my employer had been cut off, so I did get diagnoised until 6 months after I noticed changes in my bowel movements.  So always look at your poop.  And really know what it looks like.  Also another characteristic is dark charry stool. 

So today I am great, in good health and I highly, highly recommend getting a colonscopy.  It is a simple cool procedure.  Your doctor will have you prep 3 or 4 days before.  And this is really needed so that when they go in they can see your intestinal walls and if there are any polyps and if so they can snip snip them away during the colonscopy. 

The other things is you wont feel a thing and even know they are doing it.  It is done through out patient.  You will need a driver.  They will give you some drugs that will have you out in seconds, and next thing you know you will be waking up in recovery.  I think the actual procedure took less than 30 minutes.  And when you come home you dont feel any pain.  So I hope that helps.  In the meantime

Eat Healthy,
Exercise Daily,
Enjoy Your Body,
& Become Fit & Empowered
with MartiKay The Queen of Fitness.

25 Health Benefits Of Lemons

Check out this SlideShare Presentation:

25 Health Benefits Of Lemons

View more presentations from Captain YR.

Week Three Atkiins

So this is my third week on Atkins, and I must say any eating regimen you are on to help eliminate unwanted fat you must adhere to it daily.  I will admit I am so far off the beaten path that it is almost, I say almost ridiculous.  I have not been writing in my journal, been over eating, but at least I am not fooling myself as to why the scale has not continued to go south.  So this is still good.  Now for the reason I have not been doing my part to lose unwanted fat.

So I know you have heard when you get ready to do something life happens, well that is true. All good stuff. Now this is not an excuse.  But it is apart of what goes on when we want to become more fit.  Stuff happens, and one day, then two and before you know it, it becomes a week of no progress.  So back on aboard today.  My goal is 150 my the end of May, 2010. 

Now don't forget to check out my internet show at www.youtube.com/martivideo . 

Until next time

Eat Healthy,
Exercise Daily,
Enjoy Your Body,
& Become Fit & Empowered
with MartiKay The Queen of Fitness.