Last week of the month

We are quickly coming to the last week of March! Have you accomplished all that you thought you could? Dad is bragging he is already in double digits! If you have not got your hiney in gear, it is not too late. Get moving and move it quickly!! If you haven't changed your exercise habits, start. If you need to tweak your diet a little, tweak. Let's see those numbers drop on the scale and heart rates increase on the treadmill!

Also, Dad has been disappointed that he puts words of challenge in the comment section and no one is giving him any grief for it. So if everyone could please start commenting and give Dad a hard time he would really appreciate it! I guess he hasn't been picked on enough lately!

If you haven't paid for March, pay!

Heart Rate and Salmon recipe

Just a few thoughts on your heart rate when exercising. To start with you need to find your max heart rate. You do this by taking the number 220 minus your age. Ex. age 20 max HR is 200. When you exercise you want your max heart rate to be between 60% and 80% of that max. Ex. 200 x .6= 120, 200x .8= 160. By exercising at 60-80% of your max HR you will burn calories most efficient. If you are higher that 80% your body is in overdrive and won't burn as efficient. If you are lower than 60% then you burn slower. You can divide your two numbers by 6 to get a 10 second heart rate. Ex. 120 divide 6=20, 120 divide 6=27 so if you take a 10 second heart rate you would want it to be between those two numbers.

Here is a great and healthy recipe! This is not my recipe family, no fear. This is word for word from my friend Tiffany who is an excellent cook! It does sound really good too!!

Balsamic Orange Salmon

This is my flavor of the month. I got the idea from The Biggest Loser, these Zip n' Steam bags are now my best friend. Try this recipe, you will be hooked, I promise. The best part is it's so easy and no huge kitchen messes.

1. Remove skin from 1 large or 2 small salmon fillets (total 12 - 16 ounces), if needed. Cut large fillet in half. I buy a bag of frozen salmon from Costco--the fillets come in individual packages.

In a small bowl prepare glaze:
1 teaspoon orange zest
1 teaspoon honey
1 teaspoon balsamic vinegar
¼ teaspoon salt

3. Spoon glaze on top of salmon, spreading it evenly. Tuck any thin parts of fillet underneath for
even cooking.

4. Put glazed salmon in Ziploc® Brand Zip ‘n SteamTM bag, placing thicker portions toward outer edge of bag. Seal bag and place in microwave.

5. Cook on full power for 3 ½ minutes or until salmon is cooked through and flakes easily. If needed, continue microwaving at 30-second intervals until salmon is done.

6. Allow bag to stand 1 minute before handling. Carefully open bag. Use spatula to remove cooked salmon from bag. Serve with dipping sauce and garnish with sliced green onions and orange slices, if desired.

Dipping Sauce (optional)
3 Tablespoons orange juice
1 Tablespoon balsamic vinegar
½ teaspoon honey
Pinch of salt (about teaspoon)

I know you all want to be bikini ready!!

If you want to lose weight and shape up before summer, there's still time, nutrition experts say. By Easter, which is March 23, you could drop 5 pounds or more and lose some of your belly fat, which means your pants and jeans would fit better. By Memorial Day (May 26), you could lose 10 to 12 pounds and probably wear a bathing suit a size smaller than one you'd fit into now. And by the first day of summer, June 21, you could drop 15 pounds or more and wear shorts that are one to two sizes smaller than what you wear now.
To accomplish these goals, you'll need to cut calories by 400 to 500 a day, burn several hundred extra calories a day through an aerobic activity such as walking and start strength training to tone muscle. The trick is find a few key areas that are your greatest challenges when it comes to slimming down and focus on them. You might need to cut back on fast food, stop drinking so many calories with sugary sodas or alcohol, eat smaller portions or stop snacking after dinner.
If you're not weight training already, start now. The beauty of strength training is that you'll be toned and stronger by summer. Exercise all the major muscle groups, including the chest, back, shoulders, upper legs, lower legs and arms, so that you'll look better all over. Beginners should use light weights until they learn correct form, then steadily work up to heavier weights. Don't forget you can use your body weight in push-ups, pull-ups, squats and lunges.
There are plenty of things you can do to cut calories. Just decreasing the amount of fruit juice, soda, alcohol and gourmet coffee drinks you consume can help you get bikini-ready. It's estimated that the average American drinks 450 calories a day. When it comes to what you are eating, aim to have 50 percent of your plate filled with vegetables and fruits. People who eat regular meals tend to eat about 80 fewer calories per day than those who don't. If you indulge yourself one day, eat healthier the next. As you move toward the healthier end of the spectrum, you're going to look better, feel better, live longer, lose weight and gain health.

The starvation begins!

So it is now March 1st! Do you feel like you are ready to begin? I have polled a few and here are some of the ways people plan to lose the weight and be the biggest loser!

Mom- She is not eating sugar or drinking soda. Without sugar she may be a lot grumpier, so watch out!!
Dad - He thinks he will lose it on the golf course. Too bad it's snowing today! Better find a new plan!
Nephi - He has held his dukie for a few days, so now he will lose the first month weight just by going to the bathroom, for a really long time.
Melissa - She is more determined than ever. She is using Chloe as a fitness trainer. "Swing me up, swing me down, weee!"
Chris - You all know he just plans on doing more ninja exercises. Kung foo fighting anyone??
Jenny - She plans on eating more and exercising. Yes that does say eating more!!
Kristie - She decided to let Brookelyn have all her excess calories. She also weighed herself with a full bladder and two full boobs!!
Darren - He is especially determined because it is money out of his pocket. He is using this as a jump start on his retirement!
Denise - She decided she wanted to look good to see us all at Disneyland. If you show up in a heavy coat, but still proclaim yourself 100 pound lighter, we will be onto your secret and the money will be back in our pockets!!
Lisa - Running her butt off and not just chasing her kids either!
John - He couldn't decide if this was for him or not. In the end, his end decided for him! Getting too big!

I hope this is good motivation. Maybe you can find help from the example of others. I will post helpful hints on diet and exercise, so check back often! Good luck and may the skinniest person win!!