What's Fit Got To Do With It? ~ click to listen

Courtesy of www.kimberlyfitness.com
Kimberly Bither, M.S. earned her Bachelor of Science degree in Business Administration from Western New England College, graduating magna cum laude. After completing her undergraduate degree, she then continued her collegiate education over the next few years studying both Exercise Science and Nutrition. After which, she went on to earn seven national certifications in personal fitness training, group exercise instruction, and weight management counseling. She is certified through the Aerobics and Fitness Association of America (AFAA) and the American Council on Exercise (ACE). She currently holds a Master of Science degree in Human Nutrition which she earned at the University of Bridgeport, CT.

She began her career working at an all-women's fitness club in Springfield, MA working as a personal fitness trainer and group exercise instructor. She eventually began designing, implementing and teaching weight management and wellness programs. Her unique programs have been offered in various fitness centers throughout Western Massachusetts ranging from large facilities to small personal training studios. She has been affiliated with Healthtrax and Baystate Medical. In addition to working as a nutritionist and fitness consultant, Kimberly is also a teacher for World Instructor Training Schools, home to one of the fastest growing educational programs for aspiring personal fitness trainers.

As of January 2009, Kimberly will proudly be joining the faculty at Holyoke Community College as an Adjunct Professor in the Nutrition and Exercise Science departments. She is thrilled about this new opportunity to teach within her community.

Indulge Your Taste Buds! ~ click to listen

.SGM Wigfall’s
Sangria Recipe
Ingredients:
• 1 Bottle of red wine (Cabernet Sauvignon, Merlot, Rioja reds, Zinfandel, Shiraz)
• 1 Lemon cut into wedges
• 1 Orange cut into wedges
• 1 cup sugar or splenda
• 2 cups Jamaican rum
• 2 Cups Pineapple juice
• 1 cup triple sec
Preparation:
Pour wine in the pitcher and squeeze the juice wedges from the lemon and orange into the wine. Toss in the fruit wedges (leaving out seeds if possible) and add sugar and rum. Chill overnight. Add pineapple juice and triple sec.
If you'd like to serve right away, use chilled red wine and serve over lots of ice.
Addition ideas: sliced strawberries, peaches, handful of fresh blueberries, raspberries, kiwi, a shot or two of gin, brandy or rum, a cup of ginger ale, citrus soda pop or lime juice.

Show Notes:

Induction Phase
The aim of this initial 14-day phase of the diet is to induce a state of "ketosis", in which the body begins to burn fat for fuel (instead of carbs) and weight loss is rapid - typically between 2-8 pounds in the first week. There is almost no carbohydrate at all in the induction phase - just three cups of green salad per day, or two cups of salad and one cup of non-starchy green vegetables: a total of 20g of net carbs. This means no milk or yogurt, no whole-wheat breads or cereals.(Everything below in green can be consumed while on the diet and everything in red are not ok for consumption during this phase)

14 Day induction Diet
Foods include
beef, pork, fish, Shell fish, fowl, eggs, butter, cheese the dieter adds unrefined carbohydrates, mainly non-starchy vegetables such as green beans, broccoli, cauliflower, spinach, leeks, asparagus, zucchini, squash , cucumber, cherry tomatoes,
Snacks while on the diet includes: pork rinds
Drinks: decaf coffee caffeine free diet soda, crystal light
The foods needs to be baked broiled steamed or grilled and they all can be seasoned with a light olive oil or light butter and seasoned with salt, pepper, garlic, seasoning salt, basil, parsley etc. The use of flour to bread any of these products are not allowed. Things in red are not allowed during this phase.

Refined carbohydrates such as white sugar and flour are to be avoided.) when carbohydrates are severely limited, the body burns its own fat; high-protein foods, most of which contain fat, help stave off hunger. Percentage of calories per day: During 2 Week Induction Diet: carbohydrates, 5%; protein, 34%; fat, 60%. On the maintenance diet: carbohydrates, 12%; protein, 35%; fat, 54%.
Daily caloric intake: Approximately 1,700 calories for women; up to 2,300 calories for men.

fruits: potatoes, sweet potatoes, soybeans, corn, popcorn, red wine, berries, melons, peaches and plums, coffee

Exercise: Not necessary, but valuable for toning and socialization. Recommends stretching, resistance and recreational sports. Supplements are mandatory, and you must be cleared by a physician to try with this diet..
Pros: Diet is a hit with people who love fatty foods, including sausage, eggs and butter. Cons: Critics say it is nutritionally unbalanced; low in fiber-rich foods. Very restrictive for dieters who enjoy carbohydrates.

Underneath It All Con't....

SAY NO TO CHAPPED LIPS this winter!

How can I cure chapped lips?
The skin on your lips are extremely thin and there are no oil glands to protect them. Lips chap when its natural moisture is lost either by over-use of matte lipsticks or eating citric fruits or even by smacking lips too often. It could also be an allergic reaction to your toothpaste, mouthwash or lipstick.

Some tips to avoid chapped lips:
First rule of winter lip care: Don't lick your lips! Especially in cold weather, frequent lip-licking (something most of us do without even thinking about it) can lead to dry, cracked, painful lips. That's because as the saliva on your lips evaporates, it takes your lips' natural moisture with it -- and since lips don't have oil glands, their natural moisture is scarce to begin with. Once you've sworn off licking, here are some other tricks to turn your lips smooth and soft:

Use a lip balm to help seal in moisture. Stay away from flavoured balms; you may just end up smacking your lips unable to resist the great taste. Try Vaseline Lip Guard.

Exfoliate your lips once a week. Wet a soft toothbrush and gently brush your lips with a circular motion.

Instead of using drying matte lipsticks, line your lips with a lipliner, then fill them in and cover with a gloss.

Apply and reapply a thick, moisturising lip balm. For already-chapped lips, look for a medicated balm containing cooling, pain-reducing ingredients such as camphor, menthol, and phenol.

Once your lips have healed, switch to a non-medicated balm with ingredients like vitamin E, allantoin, and honey. Apply in the morning, throughout the day under or over lipstick, and before bed.

Slough off flakes. To keep lips silky, use a washcloth or wet toothbrush (skip the paste) to gently buff your lips every other day.

Use a humidifier. Dry indoor air can sap the moisture from lips, so use a humidifier when you're indoors, and especially while you sleep.

Underneath It All

TO MY SURPRISE I have been unaware as to the fact of how many men and women are not sure where to start when it comes to taking care of their skin. Here are 4 simple steps to help you start your skin care regimen.

STEP 1: CLEANsing
First find a good cleanser that your skin responds well to, and stick with it. Watch out for bar soaps. They dry out your skin and will clog pores!

Don't cleanse too much. I wash at night and in the morning. (I have oily-combination skin.) You should cleanse twice. Once to loosen dirt, oil, and left over makeup that your remover left behind. Wash again to really clean your skin.

Place a small amount of cleanser on your finger tip and dab on your forehead, cheeks, and chin. Using your middle and ring finger work the cleanser in small circular motions all over your face and neck. Rinse with lukewarm water. Pat dry with soft towel.

STEP 2: Exfoliate
There are several ways to exfoliate the skin: Chemical Peels, Microdermabrasion, and retiniods are some examples.

This step should be done at least once a week. Look for a scrub that is best suited for your skin type. Try one with small gentle grains or beads. Scrubs work by removing the top layer of dead skin cells that cause a dull complexion. Implementing exfoliation in your skin care regimen will be sure to give a wonderful glow and more youthful appearance.

STEP 3: Toner
I highly recommend using this step. Toners will help to remove all remaining traces of makeup or dirt that may have been missed.

STEP 4: MOISTurize
This product seals in moisture into your skin. Moisturize as much as your skin needs it. DRINK WATER! Lots of it! This will help keep your body functioning properly, help your skin and keep you hydrated.

Find a moisturizer that works for your skin type. If you have acne skin use products that are oil free and/or check with a dermatologist if you have more severe acne problems for a prescription if needed.

***EXTRA STEP!***

USE SUNSCREEN
Number one cause of wrinkles and age spots is sun damage. Use sunscreen even if you will be indoors all day. Some indoor lighting can still harm your skin.

When choosing a sunscreen, make sure it contains 1 of 3 ingredients as an "active ingredient": titanium dioxide, zinc oxide or Parsol 1789 (avobenzene).