Thursday, April 30, 2009

"diet villain" ALERT: MR. BAKERMAN (white flour and more)


Mr. Bakerman: Using and overusing white flour and other baking ingredients like starch, baking powder, and dextrin. And, consuming too many baked goods like cookies, donuts, pies, and cakes.White flour intake (bread, cereals, crackers, noodles, pasta, pastries, tortillas, etc.)

White flour encompasses a big part of the American diet. It is included not only in the foods list above but in many others like gravy, dips, and condiments. 

A diet of refined foods can leave many women malnourished, constipated, and vulnerable to chronic illnesses. We eat a great deal of white flour—and then wonder why we are sick and fat!


* Notes
  • Highly processed white flour (enriched wheat flour) is missing the two most important, nutritious, fibrous parts of the seed: the outside bran layer and the germ (embryo).
  • These contain nutrients like fiber, B-complex vitamins (thiamine, riboflavin, niacin, and folate), and iron and trace minerals.
  • Phytochemicals (naturally-occurring health-promoting substances found in fruits, vegetables, whole grains, legumes, and nuts) are also lost during the refining process.
  • Other ingredients we need to be leery of are the ones we frequently use in our cooking and baking and that are found in many man-made products: breads and baked goods, beer, wine, cereal, waffles, pancakes, pudding, sauces, condiments, etc. Common ingredients found in these products include yeast, starch and starch derivatives like maltodextrin, and baking powder, just to name a few.

* White Flour Intake Rules
  • Avoid white flour (enriched wheat flour).
  • Select breads and other products made with grains (grain products) that use the whole grain and have the whole grain listed first on the ingredients panel.
  • Some of the best grain products are “sprouted” grains which provide better nutrition, enhanced digestion, and less allergic potential. You can find good sprouted products at: 
  1. Food For Life (www.foodforlife.com)
  2. Trader Joe’s sprouted breads and other healthy grain products(www.traderjoes.com)
  3. Your local health food store
  • “Stone ground” grains are also wholesome, and are usually coarser and have the germ intact. The bran portion may or may not be included.
  • Be sure to check the ingredients in man-made food products for white flour and other baking ingredients, which should be avoided.
  • Be extremely cautious with pancakes, waffles, muffins, tortillas, etc., even if they are labeled healthy.

* FYI’s and Other Flour Rules
  • Wheat is not the only grain used to make flour. Others include amaranth, arrowroot, barley, buckwheat, corn, flaxseed, kamut, oats, quinoa, rice, rye, soy, spelt, teff, and triticale.
  • Vegetable and nut flours are also available, including bean flour, chickpea flour, chestnut flour, peasemeal (pea flour), potato flour, sweet potato flour, and almond and hazelnut flours.
  • Flour and products made with flour other than wheat or white are okay to eat providing the other ingredients are clean and pure.
The good news is that you don't have to give up your bread to be fit and healthy!  



Paw “10 Directives to Bread” Guide

  • #1.  They should be made with whole grain like amaranth, barley, millet, oats, quinoa, rice, rye, spelt, and wheat.
  • #2.  They can contain added legumes, nuts, and seeds–if they are pure.
  • #3.  They are best if they are organic and sprouted or stoned ground.
  • #4.  Flour-made breads are okay, as long as it is not white flour.
  • #5.  Gluten-free, wheat-free, and yeast-free are good options.
  • #6.  They can have multiple ingredients but should be made with only clean and pure ingredients
  • #7.  They should be high in protein, fiber, and other nutrients, and low in fat.
  • #8.  They should be low in preservatives and additive-free.
  • #9.  They should have limited or no sugar, sodium, or oils, however, if they do contain these they should come from natural and healthy sources
  • #10.  MY DIVA DIET:  A Woman's Last Diet Book offers a list of recommended breads. They are calorically dense (a slice or two equals anywhere from 100 to 250 calories and 2-20 grams of fiber) and they require refrigeration.

Monday, April 27, 2009

American Gladiators: Nitro's Book–Contestant's Review


In 1989 I had just won my first bodybuilding show, Ms. San Luis Obispo, and a friend of mine told me about a show called American Gladiators (Hosts: Todd Christensen and Mike Adamle.
My response was "what the heck is that?  So as a "dare" I headed to LA, where I waited in line with 10,000 other people.  I remember standing there and saying this is "stupid" and almost left a few times.  Hours later I entered the tri-outs which were timed pull-ups, crossing the goal line with a football, power ball, and a taped interview.  Later I found out that 12 of us made it on the show!  So in January, 1990, there I was at 
Universal Studios ready to compete against the GLADIATORS–of which I only had to face Lace, Gold, Blaze, and Zap!  For the men they were to encounter Gemini, Titan, Laser, and Nitro!  








It was an awesome show and I had the best time! 
More of the show on You Tube!



video







Speaking of Nitro, here he is with my daughter, Nicole, when she was only 7!  
Pic to the right is Nicole with Blaze, Gemini, and Lace!  












Back in February I found out that Nitro, Dan Clark, had written a book–Gladiator: A True Story of 'Roids, Rage, and Redemption.  Dan sent me a copy and I had the honor of reviewing it for Blog Critics–posted live today!  

EXCERT FROM THE REVIEW: 
Since I was a competitor on American Gladiators, competing against the original Gladiators, I was excited to get my copy of Gladiator: A True Story of 'Roids, Rage, and Redemption. Plus I love true stories and this is a story about someone I knew, Dan Clark AKA "Nitro". In fact there were many people he wrote about in this book that brought back fond memories.  

It's a story about an athlete, a son, brother, and father — about a man (testosterone and all) and a message. It is a gripping book that you will want to read in just one sitting, as I did.

Check out Blog Critics to see the entire review!  

Congrats to Dan for a great book!   

Thursday, April 23, 2009

Weight-Loss Recipe: Diva Protein Shake

Diva Protein Shake
2 scoops of quality protein powder
1/4 cup plain low fat yogurt
1/2 banana
1/4 cup mixed berries (frozen or fresh)
1/4 cup water
Preparation: Combine first 4 ingredients in a blender or Magic Bullet, add water and mix until well blended.





This is a great alternatives to any meal and is quick, fit and healthy!  
Makes 1 Shake
Nutritional Value: 
  • 334.5 calories 
  • 24 g protein
  • 58 g carbs
  • 1.6 g fat
  • 10 g fiber
  • 170 mg sodium
Nutritional Value of 1 Tbsp. flaxseeds: 48 calories; 2 g protein; 3.3 g carbs; 3.3 g fat; 2.7 g fiber; 3.4 mg sodium

Notes: You can use juice instead of water. For a lower-calorie, lower-protein, and lower- carbohydrate shake, use only 1 scoop of protein powder. You can add flaxseeds to add more nutritional value (including omega-3 fatty acids, fiber, and magnesium, plus the added benefits to your heart, digestion, and protections against certain cancers). You can substitute whatever fruit you like.

Information:  
Meal replacement drinks (protein shakes, smoothies, and green drinks)
In today’s society we gravitate toward anything that is quick and easy, and this also holds true for replacing healthful meals with quick drinks. We are so busy that we skip meals or chose high fat and unhealthy "fast food" as well as junk food.  But there is a way to get "quick" meals on-the-go that are healthy and can actually help keep us lean!  
Notes 
  • The billion-dollar fitness industry makes its money off quick-fix scams and false promises. Next time you pick up a so-called “diet shake,” “protein shake,” “energy drink,” or “vegetable drink,” take a look at the ingredients. 
  • Most of these drinks (if they are pre-made) contain large amounts of sugar as well as preservatives and additives. 
  • The protein used is questionable, as are some of the claims being made. 
    Meal Replacement Drink Rules 

  • Meal replacement drinks can be an acceptable way to get nutrients on the run. 
  • If they are of good quality, these types of drinks are okay to use as a meal, especially if you are pressed for time. They are much better solutions than skipping a meal or grabbing a high-fat donut or muffin. 
  • Meal replacement drinks can also be used as supplements to ensure that you get all the nutrients you need each day for optimal health & fitness. 
  • The best advice in this area is to know what is in a pre-made protein shake, smoothie, or green (or other vegetable) drink. 
  • Best of all, you can make these drinks yourself using real foods without added ingredients. 
  • When making your own protein shake, smoothie, or green drink at home, use real juice, fruits, nuts, flaxseed, bran, yogurt, etc. 
  • For protein shakes, use a protein powder blend that has low amounts of sugar and no additives. There are many good ones to choose from , and they are a good way to ensure you get enough protein without sacrificing quality. 
  • Many health food stores, fitness centers, and other places include these drinks on their menus—just ask questions. 
  • Try your local juice bar, like Jamba Juice (www.jambajuice.com). 
FYI’s 
  • Here are some different types of protein powders and basic information about each: 
  • Whey protein is the most commonly used type of protein. It contains high levels of essential amino acids. 
  • Casein protein powder is the richest in glutamine, an amino acid that aids in recovery. 
  • Egg white protein is a lactose- and dairy-free protein. 
  • Soy protein contains all the amino acids and is a good alternative for vegetarians. 
  • Hemp protein contains essential amino acids and is another good vegetarian alternative. 
  • Green and other vegetable drinks are a great way to supplement our diets because it is often difficult to eat all the nutrients we need each day, especially when it comes to vegetables. Some green drinks are loaded with vitamins, minerals, and antioxidants. Some even contain amino acids, herbs, probiotics, enzymes, and fiber. You just have to make sure of the quality and watch the ingredients.
  • Here are some excellent products for making a quick and healthful green drink: 
  • Living Fuel (www.livingfuel.com
  • Garden of Life Perfect Food (www.gardenoflife.com
  • Energy First Green Energy Super Food (www.energyfirst.com
  • Bolthouse Farms—a pre-made green drink you can find in your grocery or health food store (www.bolthouse.com)
MY DIVA DIET:  A Woman's Last Diet Book offers so many meal ideas, recipes and valuable information on how you can lose weight and gain health–for life!  www.MyDivaDiet.com





Wednesday, April 22, 2009

WIN a Free Copy of MY DIVA DIET: Peanut Butter & Pickle!

During my usual on-line research, I found another great website called Peanut Butter and Pickle Reviews (Satisfying Your Cravings)–love the logo and the name! This site is run by Kristan, Shelly and Lacie, and is jammed packed with cool domestic-type products that women of all ages may want or need; including, children's shoes and stuff, green hats and glasses, cleaning products, healthy foods, pet snacks, pet care (dog teeth cleaning tools), scrap books, bags, organizers, and much much more!  Along with all of these products, they include reviews and giveaways!   

I contacted Kristan to get her take on MY DIVA DIET:  A Woman's Last Diet Book.  My thanks to her for taking the time to read it and post it on her site!  Kristan also has a great blog!  

"Recently I was contacted by a woman named Christine Lakatos, creator of the "My Diva Diet" system. My first thought was "oh no, not another diet" When I received the book in the mail, the cover of the book intrigued me...it looked like a magazine cover. I immediately went to the back cover to read about the author. Christine is an ACE Certified Fitness Trainer with 25-plus years' experience in helping people lose fat and improve their health! She is even a retired fitness and bodybuilder competitor."

WIN IT:
"Christine has generously decided to give away a copy of this book to 1 lucky reader! Please visit her website www.mydivadiet.com and tell me something interesting that you read!!"

Make sure you check out this terrific website and you could learn about and win some great products including a copy of MY DIVA DIET:  A Woman's Last Diet Book!

Tuesday, April 21, 2009

Attitude of Gratitude Award


I woke up this morning to a great surprise when I received a comment on one of my blog posts here on Super Diva Blog Spot! This came from Lisa Edwards of Military Momz!  

Lisa and I met online when she was putting together her cookbook (from the WAHM Addicts website) to help support our soldiers–she is terrific!  Cookbook story here

This is amazing to me because when I first starting blogging (about 4 months ago), I never thought anyone would read them.  In fact when I received my first comment, I was elated–then came the "followers"–wow! So at this point, I am truly grateful that people DO read and even appreciate what I write about! 

Here are my nominees:  great blogs and great people!  
Krista of Wham Addicts 

The Rules of Accepting and Sharing this Award
1. Put the logo on your blog or post.
2. Nominate at least 10 blogs that show an attitude of gratitude
3. Link to your nominees within your post
4. Comment on their blogs to let them know they’ve received this award
5. Share the love and link to this post and the person who nominated you for the award. Tell us how you’ve come to have an attitude of gratitude.

Thanks from Super Diva and especially to Lisa for her work, support, comments and now this recognition!  

Wednesday, April 15, 2009

The Dark Side of Pork!

You may know pork as “the other white meat”. But there are some facts about pork meat to consider when deciding whether or not to incorporate it into your diet. First, pigs eat large quantities of food, which dilutes the hydrochloric acid concentration in their stomachs. This allows toxins, viruses, parasites, and bacteria to invade their flesh, which may be present when we eat the meat. Pigs are similar to shellfish, in that they cleanse the earth of its toxic material–they will eat anything! Also consider that 1 slice of bacon has around 21 grams of fat; 3.5 ounces of ham has 11 grams of fat; 1 pork chop has around 6 grams of fat; 6 spare ribs have 35 grams of fat; and all are high in cholesterol.



Just a side note! 2009 Pig Book Summary!


USA needs to eliminate the pork for more than health and fitness reasons!

Diva Reduction Pyramid: Phase One






PART FIVE
_______________________________
The Menu Plan for Fat Loss

Every woman has the right to be beautiful.
~ Elizabeth Arden

Never eat more than you can lift.
~ Miss Piggy


MY DIVA DIET WAY 
The Five Factors Fixed 
Factor #1: Monitor liquid consumption.
Consume plenty of water each day and proper amounts of other liquids

Factor #2: Calculate the quantity and distribution of calories.
Eat according to your metabolism, goals, and activity level.

Factor #3: Determine the quality and purity of calories.
Eat pure and wholesome foods.

Factor #4: Eliminate restrictive and unbalanced dieting forever.

Factor #5: Introduce a balanced exercise regimen.


In PART FIVE of MY DIVA DIET: A Woman's Last Diet Book we give the Diva Daily Menu Plan which is a ten-week journey of fat loss and improved health. A ten-week investment (only two and one-half months) is not very long considering the trade off—to look, feel, and function better. This time frame will also help you make your dietary changes permanent.



“This is where we put MY DIVA DIET into practice. Time to EAT!”



Your daily eating regimen:
  • 1,200 to 1,300 calories per day
  • 35% protein/45% carbs/20% fat
  • Four to five meals per day every three to four hours
  • Meal timing is up to your own individual schedule–just ensure you eat every three to four hours!  
Note on higher calorie intake for fat loss:
The 1,200 to 1,300 daily calorie range is for the average female to lose weight. Some of you may not need to go this low with your daily calories (see Paw Caloric Intake Guide—page 33). Your food choices will be the same; however, you can eat more. We recommend keeping your protein intake around 100 grams per day and fat intake at 30 grams; then eat more clean and pure carbohydrates. You should to eat your carbohydrates earlier in the day.

Your daily foods will be: 



Here is a sample day, which is:  
  • 1223.8 calories
  • 92.9 grams of protein
  • 164 grams of carbs
  • 21.5 grams of fat
  • 25.7 grams of fiber 
Meal #1
Option #8
Hot Cereal, Yogurt, and Fruit

3/4 to 1 cup cooked oatmeal, quinoa, or other grain like buckwheat or amaranth
(1/2 cup dry = 1 cup cooked)
+ 1/2 cup plain low-fat yogurt+ 1/2 cup fresh berries (blackberries, blueberries, raspberries, strawberries)
- - - - - - - - - - - - -
324 calories
14.5 g protein
54 g carbs
6.4 g fat
8.5 g fiber
Notes: Replace with soy yogurt to make a non-dairy and vegetarian meal

=========================
Meal #2
Option #1
Chicken Breast with Salad and Rice

4 oz. plain chicken breast, grilled
On or with small mixed green salad
+ 1 Tbsp. low-fat, low-sugar dressing or vinegar/olive oil
+ 1/2 cup brown or white rice, steamed, plain
- - - - - - - - - - - - -
352.8 calories
39.5 g protein
32.7 g carbs
6 g fat2.5 g fiber

=====================================
Meal #3
Option #1
Yam or Sweet Potato
1 large yam or sweet potato with skin, baked or boiled
+ 1 tsp. cinnamon
- - - - - - - - - - - - -
234 calories
4 g protein
55.4 g carbs
0.2 g fat
6.8 g fiber
Notes: If using 1 Tbsp. butter instead of cinnamon, add 70 calories and 7 g fat

===========================
Meal #4
Option #3
Fresh Fish with Salad and Veggies

4 oz. trout or other fresh fish, grilled or poached
+ 1 to 2 cups mixed green salad
+ 1 to 2 Tbsp. low-fat Italian dressing
+ 1 1/2 cups zucchini, steamed
- - - - - - - - - - - - -
307.6 calories
34.9 g protein
22.9 g carbs
8.9 g fat
7.9 g fiber

If you are still hungry add a fifth meal (snack)!  
====================

Note on Liquid Intake 

  • Water should be consumed all day every day. 
  • In order to avoid adding too many extra calories to your day, keep your liquid consumption to tea and coffee (plain, which has no calories).  
  • Milk (whether dairy, soy or rice) does contain calories, so keep these items to a minimum. 
  • Fresh juice (fruit or vegetable) and meal replacement drinks have quite a few calories. Monitor these so your daily totals won’t go too high. 
  • Lastly, if you decide to keep drinking liquids that are not conducive to getting lean and healthy—like high-fat, high-sugar coffees and teas, soda (diet or not), sugary drinks, non-fresh juice, poor-quality meal replacement drinks, and alcohol—you can expect poor results. 

To learn more check out:  MY DIVA DIET "How it Works" 





Saturday, April 11, 2009

Eggs for Easter?


DID YOU KNOW?

  • EGGS are one of the highest quality of proteins. 
  • EGG WHITES contain adequate amounts all essential amino acids and are used as the standard which all protein is measured.
  • One WHOLE EGG=75 cals, 6g protein, 5g fat.
  • One EGG WHITE=17 cals, 3.6g protein, 0g fat.
  • EGGS have no carbs and the cholesterol is found in the EGG YOLK.

Eggs are a good source of low-cost, high-quality protein.  Dietary protein provides us with amino acids that we use to make our muscles, tissues, skin, immune system antibodies, nutrient-carrying  transport proteins and many other compounds vital to physiological function!  

Eggs also promote healthy thyroid function (iodine), brain  health (choline), heart health, and eye health (carotenoid lutein).  Eggs have additional health-promoting benefits.  They contain nutrients that help with bone-building vitamin D, K and phosphorus, energy producing (vitamin B2 and B5),  and more!  

Make sure you choose your EGGS from organic, cage-free chickens!

There are many things you can do with eggs (egg whites): omelets, frittatas, scrambled, and hard-boiled they make a great "fast food" snack!  

We have many recipes with EGGS (egg whites) 
Diva Reduction Recipes -- “Fit Meals in Minutes”
“Combining quick and convenient with sound nutrition!”



Makes 2 Servings —
Recommended Serving Size: 1/2 of the frittata
Nutritional Value per serving: 172 calories; 20 g protein; 6 g carbs; 7.2 g fat; 2.2 g fiber; 346 mg sodium

HAPPY EASTER!  

Tuesday, April 7, 2009

Lakatos: West Coast East Coast


I've been waiting a long time to write this blog, but first I wanted to complete my review for Blog Critics of a diet book called, Fire Up Your Metabolism:  9 Proven Principles for Burning Fat and Losing Weight Forever. The authors, Lyssie Lakatos and Tammy Lakatos Shame, are registered dieticians, nutritionists, personal trainers, and identical twins.  


Tammy Lakatos Shames and Elysse ("Lyssie") Lakatos share more than identical features; they share identical success in the competitive field of nutrition and wellness. In 1997 Lyssie and Tammy (known as The Nutrition Twins®) co-founded Healthy Happenings Corporation whose mission is to better the health of its clients through improved nutrition and lifestyle/behavior modification. Since relocating from Atlanta, Georgia, the twins have built a successful private practice in New York City servicing both individual and corporate clients such as AOL-Time Warner and Colgate Palmolive.
So why a blog about The Nutrition Twins? Registered trademark–I want one of those!  Well, they have the same last name as me–LAKATOS and there is a story to tell!  

If you have read any of my personal blogs, you would know that I like to tell stories on how the MY DIVA DIET mission spreads. This story starts with my childhood.  



When I was three-years-old my mother died in a car accident (she was only 23) and my father decided he didn't want me.  So I was "adopted"!  Here's my mom when she was Ms. Military -- guess 
it runs in the family!



That being said, it has caused me a lot of hardship and long-term issues, some of which I have resolved through counseling and via my "real" (born again) conversion to Christianity in 1996.  

In my teen years, I truly wanted to find my father (photo to the left when he was in the Air Force in 1962) and briefly set out to do that with no avail. As time has past and with the birth of my two wonderful daughters, I created my own family and my search for 
"the dad I never had" has become less important.  











Fast forward to 2008:  I was about to write my first diet book and during my research I purchased and reviewed many diet books.  One of those books was "Skinny Bitch" which, unbeknownst to me, was a best seller.  At some point I will review the "Skinny Bitch" diet book.  As I read the aknowledgements I noticed that the authors, Rory Freedman and Kim Barnouin, had made this statement  
"It is with utmost gratitude that we thank Lyssie Lakatos and Tammy Lakatos-Shames..."

Most would of just thought "that's nice", but not me–my thought was, "since they have the same last name as me (which is not that common) are they my long lost relatives?" So true to my inquisitive nature, I contacted them via e-mail to find out.  Long story short, we are NOT related! But that's okay because they are one of the nicest women I have ever met in the fitness world!  


In the meantime, during our correspondence I found out that we have a lot in common other than our last name–ACE certified fitness trainers and authors of a diet book.  After the completion of my diet book I sent them a copy to get their professional opinion which you can find on my website–MY DIVA DIET Expert Reviews.  In fact they allowed me to put their photo on my website as a lead in to all of the reviews for MY DIVA DIET:  A Woman's Last Diet 
Book.  





Which is the first in a series of 4: 
  • My Diva Diet:  A Woman's Last Diet Book
  • My Diva Diet:  Maintenance 
  • My Diva Diet:  Exercise Program
  • My Diva Diet: Gets Ripped” (ultra lean Divas)
Soon to come -- MY DIVA DIET Products: 
  • Diva Playing Cards (52 deck playing cards) - featuring “Restaurant Dining Tips”.
  • Pocket Meal Cards (in a 2-ring 5”x3” holder) - Diva Reduction Meals and Diva Maintenance Meals.
  • “Fit Meals in Minutes” - Diva Recipes Cards with Diva Recipe Card Holder.
And my most prized vision:  
  • “SUPER DIVA and Paw” - Animated series, video game, book and merchandising for children using the MY DIVA DIET superhero theme--to entertain, educate and motivate children toward a healthier lifestyle! 
But let's get back to The Lakatos Twins -- my new friends in the mission to educate and empower the WORLD to be healthy, fit, lean, more energetic, vibrant and alive–for life!  




Here is an excerpt:  
So when you find a diet book that is authentic (one that works and is based on sound nutrition), its significance can't be ignored. Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever, is such a diet book.
They provide and prove nine principles that will speed up your metabolism.

“9 Principles to Speed up Your Metabolism”
  1. 1. Never skip meals
  2. 2. Eat at the right times
  3. 3. Choose a diet rich in the best carbs
  4. 4. Appropriately time intake of lean proteins
  5. 5. Drink appropriate amounts of certain beverages at specific times
  6. 6. Eat a diet low in bad fat
  7. 7. Get enough sleep every night
  8. 8. Find surprising ways to stay active
  9. 9. Incorporate muscle strengthening in your exercise routine
I'm sure you will "fire up" your metabolism, as well as your fitness, health, energy, knowledge, drive, and confidence and you'll end up looking and feeling your best with this genuine diet book.
When you have a Lakatos--on each coast of the United States (I on the West Coast and The Nutrition Twins on the East Coast) the "get fit the right and lasting way" message will get out, and we will make a difference!

My utmost gratitude and respect for Lyssie and Tammy!



Thursday, April 2, 2009

"diet villain" ALERT: VEGG (lack of exercise)

VEGG: Lack of exercise, always inactive and lazy

Americans’ attitudes toward exercise reflect other values in our culture today: we have grown lazy and passive, expecting rewards to come to us without effort and hoping that others will do for us what 
we can and should do for ourselves. In terms of physical activity, the result is that our health & fitness levels have fallen dramatically.


* Notes
  • The wide-ranging health benefits of regular exercise include:
  • Reducing the risk of heart disease, high blood pressure, osteoporosis, diabetes, and obesity
  • Helping keep joints, tendons, and ligaments flexible
  • Helping increase metabolism, energy, and endurance
  • Reducing some of the effects of aging
  • Contributing to mental well-being (including alleviating depression, stress, and anxiety) and ensuring better sleep
  • A properly designed and executed exercise program can improve or protect posture, help keep bones and muscles stronger, and maintain joints, tendons, and ligaments injury-free.
  • Exercise can help improve your skin and enable your internal organs to function better.
  • Exercise helps you lose body fat by:
  • Burning calories when you are exercising and increasing your metabolism for many hours afterward 
  • Increasing your lean body mass, which:
Equals a higher sustained metabolic rate
Leads to a firmer, more sculptured physique
  • Exercise makes you healthier, feel better, look younger and more alive—it’s sexy!
* Exercise Rules
Exercise is FACTOR #5 of MY DIVA DIET'S "Five Factors Affecting Body Fat and Health" 
  • There is only one main exercise rule when your goal is to lose fat and gain health: exercise is mandatory. So find something active you enjoy doing and make it part of your life right now.
  • Exercise is crucial for fat loss and good health. It is also essential for maintaining low body fat and a fit physique. However, the frequency, duration, and intensity of your exercise will vary depending on your goals and other circumstances.
  • Don’t be extreme with your exercise program.
* A Quick Guide to exercise
  • The best thing to do when you’ve been cleared by your doctor and are ready to begin an exercise program is to hire a Certified Fitness Professional. That way you will not waste time, money, or risk injury.
  • An exercise program should consist of the six components shown in the following chart. Each workout should fit your age, current fitness level, and any medical or physical limitations you may have. Your goals, lifestyle, exercise interests, and commitment level should also be taken into consideration when your exercise program is designed.





Six Components to an Effective Exercise Program
Purpose–Types of Activity–Frequency–Duration–Intensity 

#1 Cardiovascular conditioning
  • Purpose: Supports your heart and lungs, has many other health benefits; has a major impact on fat loss
  • Types of activity:
  1. Biking, running, fast walking, stair climbing, rowing, etc. (outside or indoor) 
  2. Consider: A spin class or a group aerobics class
  • Frequency: 3 to 5 times per week
  • Duration: Approximately 30 to 45 minutes
  • Intensity: 75 to 85% of your maximum heart rate

#2 Strength and endurance training
  • Purpose: Helps build muscle, strength and endurance, and bone density; has many other health benefits; increases lean body mass, which supports fat loss and makes you look firmer.
  • Types of activity:
  1. Weight training with free weights and some machines
  2. Circuit training
  3. Consider: Pilates, which covers some strength, core, and flexibility training
  • Frequency: 3 to 5 times per week
  • Duration: Approximately 30 to 45 minutes
  • Intensity: Depends on the number of sets and repetitions, weight load, and the rest period between sets

#3 Flexibility training
  • Purpose: Enhances your joints’ ability to move through a full range of motion. Keeping your muscles flexible will help improve physical performance and posture and reduce the risk of injury, low back pain, and muscle soreness; increase the flow of blood and nutrients to tissues; and help improve muscle coordination. It not only will make you feel better but function better.
  • Types of activity:
  1. Stretching exercises (either alone or within a class setting)
  2. Consider: A yoga class
  • Frequency: 3 to 5 times per week (perhaps after an exercise program)
  • Duration: Approximately 10 to 20 minutes (or more, if you have the time)
  • Intensity: To the point of tightness, not pain

#4 Core and balance training 
  • Purpose: Supports the balanced development of the deep superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back.
  • Types of activity:
  1. Core conditioning can be done with weights, exercise bands, medicine balls, or a Swiss ball (a large rubber ball used for exercise and physical therapy)
  • Frequency, duration, and intensity: Core training can be incorporated into your exercise program (either with your weight training or in a class setting)

#5 Corrective exercises
  • Purpose: Help improve posture and target ideal posture, defined as “that state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity.” It is during ideal posture that the muscles function most efficiently.
  • Types of activity:
  1. Exercises that help offset any muscle imbalances you may have developed through work injuries, sports, a poorly designed exercise program, or simple neglect. Corrective exercises help put your body back into its proper postural alignment so you not only function better but look and feel better. You can use weight training and flexibility techniques as well as a Swiss ball, foam rollers, and other modalities.
  • Frequency, duration, and intensity: You can incorporate corrective exercises within your regular exercise routine, as long as they are tailored to your particular postural issues.
#6 Functional training
  • Purpose: Improves functional movements that the body is engineered to do in everyday life—walking, running, climbing, lifting, bending, etc.— through a complex series of motions by several of the body’s systems, including the nervous system, the muscular system, and the skeletal system.
  • These movements are important because they give us the ability to perform a variety of tasks—at work, at home, for recreation—now and in the future.
  • Types of activity:
  1. Functional training should be a part of your exercise program so that your body can do all the things it was meant to do—even at age 80!
  • Frequency, duration, and intensity: You can fit your functional training into your weight training sessions.


ACE Certified Fitness Trainer,