When I refer to having a crystal clear vision, I am not referring to psychic abilities,  I am talking about having a crystal clear vision of what you want.

What do you want your body to look like and how do you want it to perform?

In your vision what do your abs, legs and butt look like? How about your arms?

How many sit-ups can you do and how far can you run?

Always try to paint a mental picture in your head and make it as clear as possible.

You can even go a step further and write down you vision and keep it in your wallet or stick it in your workout logs to remind you of your goals.

Personally, I keep a picture of my favorite female bodybuilder in my workout log to remind me of my vision and goals. I understand that  everyone’s genetic make up is unique and that I may never look exactly like her physically, but through envisioning I come pretty darn close!

Ava Cowen is my favorite because she is very close to my height and weight, and that helps keep my goals and vision realistic!

Now that you have that picture of how you want to look and how you want to perform take a little time each day to actually visualize yourself reaching your goal. It is important that you visualize these thoughts each day, simply because thoughts become actions and actions are what keep you on the path to your achieving your goals.

If you’re visualizing your goals on a daily basis they will soon work their way to the forefront of your mind, and help with maintaining your goals even when temptations arise.

So make your vision so crystal clear in your mind each day that it soon becomes it own powerful force that will ultimately lead you closer to achieving your goals!

 Shaneek AKA Miss Murder

Ooooo Weeee that stunk!

We’ve all had many moments when we have realized that we have released the biggest stink bomb ever!

The smell is unbearable and resembles the odor of a rotten egg.

How can a cute little girl like me release a huge amount of toxic smelly gas?

A new study published in the journal Science, reveals that the rotten-egg smell which is Hydrogen Sulfide (H2S) can help control blood pressure.

Oh boy… my blood pressure must be really high!

John Hopkin’s neuroscientist, Dr. Solomon H. Snyder revealed an interesting finding in mice. The cells along the lining of their blood vessels created the Hydrogen Sulfide gas. The gas was created to relax the blood vessels and in turn relieving blood pressure.

Hydrogen Sulfide is also produced by cells in human blood vessels. This finding will be very helpful for scientist when researching other areas of human complications such as Diabetes and neurodegenerative diseases.

So that study was nice, but what about my nuclear farts?

Why do we fart?

When we eat, air sneaks in with our food and drinks and it has to find some way out whether it’s through burping or farting.

Did you know that the average person farts 15-20 times a day! That’s 1.9 litres of fresh gas. How sexy!

Hydrogen Sulfide, the smelly gas is produced by bacteria living in the colon.

You will find the next bit of information shocking.

Sugars are the biggest gas producers!

• Fructose: Examples are onions and fruit
• Lactose: Examples are milk and cheese
• Raffinose: Examples are beans and broccoli
• Sorbitol: Examples are fruit and sugar free gum

Fiber and starchy food can also create gas. However, protein and fat do not cause gas but it takes the body much longer to digest them giving the bacteria more time to create a bigger stink bomb!

The only thing that does not create gas is Rice. Yummy, I love my brown rice!

If you have a date tonight, try to ease up on the gassy foods mentioned, only eat rice or pop some Beano.

Love,

Ghada

The scary word this Halloween is

“Calories!” 

Halloween was always a great time!

Instead of the cute pumpkin carriers that other children carried, my brothers and I grabbed 30 gallon trash bags and headed out on a mission.  After a night of begging for delicious candy, we would gather back home and eat as much of our goodies as we could shove in our mouths. Bad idea!

If only we knew about the empty calories and junk that we were filling our bodies with.

Become a leader this Halloween and make a difference by eliminating unhealthy treats filled with sugar and artificial flavors, and opting for healthier options for your Trick-or-Treaters.

Childhood obesity is on the rise, and we should all work towards making Halloween and other holidays healthier for our young ones.

Here are some healthy  & fun suggestions to hand out this Friday:

Nabisco has a variety of 100 calorie packs that satisfy any taste bud. I like the Honey Maid crackers because they provide a good source of whole grains.

Sweet & crunchy fiberlicious apples are always a perfect treat.
  

High in antioxidants, this sugar-free Dove dark chocolate is a delicious bite size treat.

100% Juice boxes are nutritious and usually contain high amounts of Vitamin C.

Sun-Maid Raisins are packaged in cute little boxes and may appear like chocolate pebbles, so “Trick” them in to eating them.

You can never go wrong with home made oatmeal and raisin cookies. Control the sugar and calories by making them yourself instead of purchasing the processed brands. 

Be healthy and stay safe!

Love,

Ghada

Here is a topic that every occasional or hardcore gym goer can relate to.

No matter what type of gym you belong to whether it is a small private gym or a huge mega one, it will always have its GYM WATCHERS.

Now take into account we all at some point will watch someone at the gym for one reason or another, but that’s just human nature when being in the presence of others.

My definition of a GYM WATCHER is a person who observes the same person or group of people during their workout session.

Now let’s break the GYM WACTHERS down in to a few subcategories:

• The friend watcher- you know you and your workout buddies spot each other, but you also keep an eye on each other to make sure no one is slacking or trying to cut out on their workout early! Basically they are considered your No-slacking Insurance plan

The trainer watcher- these are the trainers either employed by the gym or a personal trainer brought in by you or someone else. The ones hired by the gym may cramp your space with unwelcomed advice but they are just doing their job so don’t be too hard on them. If it is your personal trainer, by all means listen to their advice after all you are paying for it.

The admirer- Believe it or not most people have no idea that they have one or more of these at their gym. Chances are unless someone has physically approached you and actually said the words, then you really don’t have a clue as to who these people or person might be. Trust me when I say that if you are a gym regular and you are progressing in a way that is noticeable to people around you then chances are you have at least one of these at your gym maybe more!

The crush- Now Believe me when I say that this is unlike a traditional crush where you feel the urge to hook up with that cute hunky guy or beautifully toned girl. These types of crushes are the ones you will never act on because the point of the gym crush is to keep you motivated on the days you might not feel like going to the gym as well as having someone in your mind to impress by showing up each time and giving it your all. Now you might have one of these or 10 depending on your gym. And just like with the admirer, you may be someone’s gym crush and not even know it! 

The hater- This person or people though slightly annoying and may seem to be of no motivational value, are also necessary. They will keep you at the top of your game and you wanna have at least one of these at you gym. Haters are proof that you are doing something right!

Are you a GYM WATCHER?

Shaneek AKA Miss Murder

 I love this recipe for so many reasons! It’s low in carbs, low in fat, high in protein and full of flavor!

Ingredients:

• A squirt or two of Honey
• A dash of freshly grated ginger
• a little bit of Low sodium soy sauce
• a nice piece of delicious Tilapia
• a dash of Salt n Peppa

Preparation:

Mix the honey, soy sauce and grated ginger together. Salt n Peppa the Tilapia and lay in oven dish. Pour your honey, soy, ginger mixture on top.

Set oven on 500 degrees and bake your concoction for 10 minutes.

It will taste so good, that you’ll want to book a ticket to China!

Get fancy and serve this dish on a bed of sauteed buk choy or spinach along side a cup of nutty whole grain rice.

Impress your date by serving this meal on beautiful Asian dishes and uses chopsticks instead of your fork.

For another delicious and simple recipe, refer back to my Chicken Soup!

Love,

Ghada

Sleep is a very important factor in weight loss management, and over all well-being.

Having a hectic schedule full of early gym sessions, a full time job and spending time with family and friends, I have to make time for my body to rest properly.

In the last few years, more studies have suggested a correlation between the lack of sleep and weight gain.  Sleep deprivation can cause our body to release excess stress hormones called cortisol, which may then lead to overeating and weight gain.

Inadequate sleep can also lead to a less optimum workout, concentration and over all sloppy body functioning.

Here are a few pointers that will help you achieve better sleep tonight:

We’ve all heard of the tryptophan-filled Thanksgiving turkey that puts everyone to sleep.

Well, it won’t quite make you sleepy but it will surely aid in calming you down.

Tryptophan is an amino acid used by the body to create seratonin, a neurotransmitter that slows down nerve traffic to the brain.

• Consuming tryptophan foods a few hours before bed time will help your mind wind down and get ready for rest.
• Try combining some carbs with tryptophan foods, and make the amino acid more available.
• Throw in some fat to your concoction, and time-release your seratonin.

Here are just a few examples of some tryptophan foods:

• Dairy
• Seafood
• Meat
• Poultry
• Whole grains
• Beans
• Hummus
• Nuts

Other ways to aid in  better sleep is to create a relaxing peaceful environment.

Resolve any arguments and riff raffs before sleeping. We’ve all had those annoying nights. 

Dedicate your bedroom to sleeping only. Try to limit television, radio and reading. Smash any ticking clocks! They rev my heart rate.

Have a hot shower few hours before. There’s nothing better than feeling squeeky clean before hitting the sheets.

Sleep when you’re very sleepy. Listen to your body and don’t force it to rest just because.

Make your sleeping hours routine. I love crashing out at 10:30 pm and waking up at 5:30 am for my gym session. 7 hours is perfect for me.

How is your sleep?

Love, Ghada

 Earlier this year, reports were released about the contamination of tap water. Traces of pharmaceutical prescriptions and over-the-counter drugs were found in the water. Even though the presence was minimal, it still left scientists concerned about long term harmful effects.

After this information was revealed, you would think the better choice is to reach for bottled water.

WRONG..

Almost 25-30 % of bottled water is filled with tap water and may also be contaminated with harmful substances. Regulations on bottled water are not as harsh as tap water, leading to just as much threat as regular tap water.

According to USA Today, the Environmental advocacy group tested major brands of bottled and revealed shocking results:

The lab found 38 pollutants in 24 samples from 10 major brands purchased by the group in California, Washington, D.C., and eight other states.

Giant foods and WalMart contained the highest amounts of chlorine byproducts which have been linked to birth defects.

Contaminated tap and bottled water are supposedly only a threat to young children, the elderly or people with weakened immune systems. Long term effects are unknown at this time, so until then we should limit the intake of tap and bottled water.

Investing in a carbon filter for your home is a smart and efficient way of eliminating toxins from your water supply.

Be safe and stay smart!

Love, Ghada

A frequent and often ignored misconception about your abs is that it is

divided into 2 parts upper and lower. Well anatomically speaking that is just not true!

You see your Rectus Abdominis actually consists of one long muscle that travels from the lower part of your chest down to your pelvis so any exercise you do really, works the entire muscle!

Now that isn’t to say that exercise such as leg lifts and reverse crunches which claim to target your lower abs are completely useless because these types of exercises not only work the abs but they also work your lower back, pelvis, hips and your Gluteus Maximus!

You should remember to incorporate a variety of ab exercises in your routine so that your abs like any other muscle group you train do not adapt.

Strengthening your core will also aid in everyday activities such as walking and standing.

But remember that no amount of crunches are going to give you the coveted six pack abs unless you also work on reducing your body fat. The less body fat on top of your abdominal muscles, the more visible they will appear. 

Refer back to The Love Your Life Program for a simplified approach to losing your belly fat. So easy, it can be maintained for life!

 Shaneek AKA Miss Murder

Just kidding!

I really don’t know his beauty secrets, but check out how these two people similar to Senator John Mccain’s age are maintaining their longevity.

Tomoji Tanabe turned 113 years old last month! His diet consists of vegetables and a glass of milk everyday. When asked what his secret to living a long life, he answered NO ALCOHOL.  He plans to live another 10 years.

Scottland born, Clara Meadmore celebrated her 105th birthday this month in a nursing home in England. Her secret to longevity is celibacy.  This 105 year virgin claims that she is not homosexual but always pictured sex as a hassle.

So boys and girls, here is the ultimate secret to living the longest life possible.

NO ALCOHOL + NO SEX = LONGEVITY

How old can you make it?

Even though scientists and experts have studied obesity for many years, they are still far from understanding the truth behind this issue.

But, a recent study conducted at the Oregon Research Institute reveals interesting findings on a brain chemical that seems to lead to overeating: Dopamine.

What is dopamine? Dopamine is a brain chemical that senses pleasure. For example, take a comforting food like warm apple pie. As you stuff your face with a huge bite of pie, dopamine levels are boosted giving you a satisfactory sensation.

Senior scientist, Dr. Eric Stice lead a study that suggests that dopamine levels are less active in obese individuals compared to the fit and lean.

The study involved 43 college girls ages 18-22, and 33 teenagers ages 14-18. The girls ranged from very skinny to obese. 

They were all asked to sip on delicious chocolate milkshakes while a scanner studied an area of their brain called Dorsal Striatum, the pleasure center filled with dopamine.

Scientists noticed that the pleasure center was less active in the obese volunteers compared to the thinner ones.

Scientists suggest that less dopamine activity may lead to overeating.

For example, if the person’s pleasure senses are low when indulging in a milkshake, then he or she may overeat to compensate to reach the level of satisfaction.

So, how do I feel about this released study?

I find this dopamine study to be very interesting but I also feel that there are more factors that need to be researched before this conclusion is definite.

Since I have experienced being in a bigger body and overeating, I can say that I was always satisfied with my meals. I did feel a boost in my dopamine levels as I tasted all the flavor and appreciated every texture. But, only under a scanner will I really know how active my pleasure center was, compared to now.

I also had an addictive behavior and used food for comfort. I felt insecure and unworthy so every bite was a symbol of happiness.

I felt that the problem was me, myself and I.

I realized I had to battle my mind by learning how to retrain my thoughts about food. The difference between then and now, is that I enjoy eating while practicing portion control. I eat to live, not live to eat.

What are your thoughts on the study?

Love, Ghada.