5 reasons you should workout with a buddy


How are you doing with your 2017 goals/resolutions? Are you still on track? Have you called it quits? Or are you struggling to stay with them and need a little motivation?

I know that a lot of people resolve to exercise so that they can stay in shape, or get in shape. I know for personal experience that often it’s hard to stay motivated, especially if it wasn’t already part of your normal, daily routine. For some people, exercise is part of life and they can’t go a day with out it. For others, it’s not that easy.

Sometimes all you need is someone to work out with you. I know that I tend to work out more when I have someone with me to talk with (it makes time go by a lot quicker).

Here are some reasons why you should get yourself a work out buddy from Pedro Ast, CEO of www.Bvddy.com.

It’s easier to stay motivated and on track with your fitness goals.

This is because having regular workout times with a buddy help you work harder and push through your routines. Having someone around that holds you accountable for doing the most important thing to show up and not skip a day just because “you don’t feel like it” makes it easier to stay on track with your goals.

It’s more fun to have a buddy around. 

When training alone is easier to get bored if not fully feeling it that day. This is why having a buddy around makes it more fun and easier to share moments throughout your routines that makes both of you laugh.  Before you know it, if you are having fun time will fly.

Sports bring people closer.  

When sharing a sweat, tough workout or even a bad day at the gym or court allows for a closer bond to form between friends. The social interaction that occurs when working out with a friend creates a strong connection that makes that friendship stronger. Especially after those tough routines were you want to give up but your buddy makes you pull through it.

You push each other. 

When you workout with a buddy it’s easier to not give up and continue to push your limits to get better because they give you that extra motivation when you most need it. Also having someone to compete with in different exercises or routines, who lifts more or who can run quicker, provides healthy competition that allows for you to continue to push your limits and get better.

You’ll meet your goals faster. 

This is because with a buddy you will end up being more consistent and pushing yourself harder. Leading to you seeing results and achieving your goals, which give you additional motivation to set new ones.

Do YOU have a workout buddy? Why or why not?

Do you have any other tips on how to keep yourself motivated and on track? Feel free to share your thoughts. I always love to hear from readers.


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Super Bowl “Big Game” Calorie Costs in Exercise – Think twice about what you put in your mouth



The “Big Game” has become much more than a football game: Except for Thanksgiving, it’s the biggest day for food consumption in the United States. So, to choose the most splurge-worthy foods, here are the exercise equivalents for some of your favorite football-watching snacks from Charles Platkin, PhD, MPH, Executive Director of the New York City Food Policy Center at HUNTER College and editor of DietDetective.com. Since a calorie doesn’t mean much to the average person, the idea is to use exercise equivalents to provide a frame of reference that is familiar and meaningful and thus help improve calorie literacy (Platkin’s Study).

Ten Buffalo Crispy Chicken Wings = Running the length of 149 football fields. 

The wings are fried and high in calories, and that blue cheese dressing can be caloric suicide. Ten chicken wings at 95 calories each is 950 calories. Three ounces of Pizza Hut’s Wing Blue Cheese Dipping Sauce have 460 calories. That adds up to 1400 calories.  A few interesting facts, Americans’ consumption of the unofficial staple of Super Bowl Sunday – the chicken wing – is projected to hit 1.33 billion wings during the Super Bowl, according to a National Chicken Council (NCC) annual report.”

Fit Tip: Use hot sauce without the blue cheese, and make the wings yourself. Go skinless, and bake them instead of frying. With all that football action to distract you, you probably won’t even notice the difference.

Meatball Sub from Subway (footlong) = 109 minutes of climbing the stadium stairs.

It has meatballs, Provolone cheese and marinara sauce, double meatballs on a hearty Italian roll, adding up to 932 calories.

Fit Tip: How about turkey meatballs (made with breast meat), low-fat mozzarella and a whole-grain hero? Or if sticking to Subway, try the Oven Roasted Chicken which is 467 calories for a footlong sub.


Four Samuel Adams Boston Lager beers = 68 minutes of playing professional football.

The only problem is that, according to The Wall Street Journal, there are only about 11 minutes of actual ball playing in a football game.  That means you need to play more than six games of professional football to burn off 4 Samuel Adams Boston Lager beers at 180 calories per 12 ounces.

Fit Tip: There are some great light beers out there. Do a taste test before the game and see if you can make the event more special with some fancy low calorie beers. Miller 64: 64 calories; Bud Select 55: 55 calories; Michelob Ultra: 95 calories; Natural Light: 95 calories; Miller Lite: 96 calories.

Handful of mixed nuts = 44 minutes of football training camp

Just one handful of nuts can mean loads of push-ups, sit-ups, jumping jacks, sprints and more. Just so you know, 1 ounce of mixed nuts has about 170 calories.

Fit Tip: Nuts are healthy if you eat them in small portions – maybe 7 to 10. More than that is a mistake.

Eight potato chips with dip = 35 minutes of refereeing a football game.

Each chip is 10.5 calories, so that’s 84 calories. For each tablespoon of Frito-Lay French Onion Dip add another 30 calories, so assume a small dip, a half of tablespoon for each chip, which equals another 120 calories. Grand total: 204 calories.

Fit Tip: Try a low-calorie dip or make your own with nonfat yogurt or nonfat mayo. And use popped or baked chips.

KFC $10 chicken share (half a share) = 681 touchdown dances in the end zone.

If you have half the chicken share, that’s 3 pieces of original recipe:  a chicken breast, thigh, and drumstick, which is 740 calories.

Fit Tip: Bake skinless chicken and use whole-grain bread crumbs.

Minolta DSC

Minolta DSC

One slice of Domino Buffalo Chicken pizza XL = Doing “the wave” 2,194 times.

One slice is 450 calories.

Fit Tip: Try cheeseless pizza topped with plenty of veggies — broccoli, spinach, tomatoes, zucchini, mushrooms or even artichoke hearts. Also, avoid personal pan and stuffed-crust pizzas: The thick, oily crust means added fat and calories.

One Tostitos Restaurant Style Tortilla Chips with 7-layer dip = 25 minutes of dancing to Lady Gaga during the halftime show. 

Just one chip requires some serious rocking out. Twenty calories for each chip (yes 20!!) and 50 calories for 1 tablespoon of the seven-layer dip adds up to approximately 70 calories.

Fit Tip: The answer is salsa — it’s very low in calories. And pick baked, low-calorie chips at about 120 calories per ounce. If you’re eating the chips, have one at a time, and don’t put out huge bowls of them.

Two handfuls of Chex Mix = 30 minutes of jumping up and down after your team scores.

At 280 calories for 2 handfuls the mix is still high in calories in spite of being lower in fat than chips.

Fit Tip: Don’t eat them by the handful, or skip them altogether and go for some low calorie homemade popcorn. Or better yet, make it air-popped.

Five “Pigs in a Blanket” = 70 minutes of performing in a marching band.

Hot dogs wrapped in crescent roll or biscuit dough add up: Each one of those you pop in your mouth has 66 calories.

Fit Tip: Use low calorie franks, maybe skip the dough? Get some fancy mustard instead.

Deviled Egg

One Deviled Egg = 12 minutes of cheerleading.

Ever try doing one of those cheerleading routines? I didn’t think so. Deviled eggs are made with mayo, and in case you weren’t sure, mayo is very high in calories.

Fit Tip: You can use low-fat mayo, or how about just hard-boiled eggs with hot sauce or mustard?

One cup of chili = Face painting 22 wild fans

A cup of chili packed with beef, beans, peppers, onions and other assorted vegetables comes to about 350 calories. A blob of sour cream and some shredded cheese adds another 150 calories or more, for a grand total of 500 calories.

Fit Tip: Replace the beef with ground turkey breast, or make the chili vegetarian. Top it with low or nonfat sour cream and cheese.

Four pita chips with guacamole = 51 minutes of preparing, cooking, serving and cleaning up after the Super Bowl party.

The chips are about 13 calories each, and each scoop of guacamole is at least 25 calories, for a total of 38 calories. Guacamole is high in calories, but the good news is that avocados are packed with antioxidants, vitamins B6, C and E, as well as folate and potassium (60 percent more potassium per ounce than bananas), and they’re a great source of monounsaturated fat, which studies have shown reduces serum cholesterol levels when used in place of saturated fats.

Fit Tip: Eat one at a time. Don’t just sit with a big bowl of chips and guacamole in front of you while you mindlessly watch the game.


*This is a guest post. The opinions expressed are that of the author’s and do not necessarily reflect my own. 

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10 Tips to Lose Those Extra Few Pounds and Get Beach Body Ready for Summer


Family on beach

Can you believe that the unofficial start to summer is only weeks away?

I for one am not a big fan of the heat and humidity and I shy away from being out in the sun too long (I am very fair skinned and burn easily). I know others who have been dreaming of the lazy days of summer for months.

Some people LOVE to spend every moment outdoors during the summer months. That usually means wearing shorts, tank tops and swim suits.

If you are like and are not too keen on showing off your body because you feel like you need to lose a few pounds, here are some tip that can help anyone stick to their diet, lose weight and improve their health from Steve Siebold, author of Die Fat or Get Tough: 101 Differences in Thinking Between Fat People and Fit People: 

It’s an all or nothing approach: 99% compliance is failure when dieting.  Sounds harsh, but in order to break old habits, you can’t let them in the door for even a second.  You wouldn’t cheat on your spouse in a committed relationship, so don’t cheat on something as important as your diet.

Get brutally honest with yourself: Take off all your clothes and stand in front of a mirror.  If you don’t like what you see, it’s time to do something about it. This is called operating from objective reality and avoiding delusion.

Adopt the mantra of “I am responsible:” Understand that the hero on the white horse isn’t going to come riding in to save you from obesity.  Only you can save yourself by growing up emotionally and making the decision to get healthy once and for all.

Seeing is believing: Create a vision board filled with lean and sexy people and hang it in a very visible location.  Whenever you feel discouraged, motivate yourself by looking at the vision board.

Use past failures as fuel: Don’t wallow in your present day weight problem as this keeps you from tapping into your emotional motivation.  Get grounded in the present but focused on the future.  Use failures of the past to propel you forward.

Stop starting over: Stop letting yourself off the hook.  Stop starting over and telling yourself you’ll do it next time. There is no next time, only this time right now. You said next time, last time, and allowing yourself the luxury of continually quitting is a deadly habit.

health - wet apple

Eat for health: Stop seeing food and meal times as a pleasurable activity.  Fit people always ask the question: “How is this meal going to affect my health?”  Be smart and make conscious decisions that will keep you fit and healthy.

Get around fit people: You are who you associate with. If you spend time around couch potatoes who want to do nothing but lounge around all day, that’s going to hold you back.  Get around fit people who will inspire you to eat right and workout.

Get a support person: A workout buddy is a good idea, but an even better way to go is to find someone to coach you who has already accomplished what you’re after, and to make sure they push you to reach your goals. Don’t find someone who will be nice. Find someone who will help you get results.

Know that many diets work perfectly well:  People have a difficult time accepting their own behavior so they blame their diet. That’s no different than a college graduate begging for money on the street and then blaming the school for his failure to succeed.  Grow up emotionally and develop the mental toughness to stick to a diet once and for all.  Many diets work perfectly well.

Do YOU have any addition tips that you would like to share? Feel free to share them in the comment section of this post.

Weight Loss


*I was not compensated for this post. I posted this for the benefit of site readers. Any opinions expressed are that of the author’s (unless otherwise noted) and do no necessarily reflect my own. 

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This is NOT your average scale


feet on a bathroom scale - isolated

Do you have a bathroom scale? Do you use it often? Or are you like me and shove it into the back of the closet to forget it even exists?

I have a love/hate relationship with our bathroom scale. Mostly I hate it but occasionally I’ll find a reason to love it. Like recently when I realized I lost about 15+ pounds without really trying (just eating less junk and moving more). For that moment in time I loved my scale. Now I don’t like it again because it looks like I gained back 2 pounds. Sigh…

A scale is just a scale – or is it?

With most scales you step on it and pray for the final resting spot (number) is something you hoping it will be. Once you get your weight you step off and that is that. But what if your scale could tell you much more than just your weight?

The 1byone Digital Smart Wireless Body Fat Scale with advanced Bluetooth technology  can help you monitor your weight and diet unlike any other scale I have seen before. It doesn’t just tell you your current weight, it also tells you about Body Water, Body Fat, BMI, BMR, Muscle Mass, Bone Mass and Visceral Fat using and advance algorithm.

In addition to telling you this vital information, the accompanying app also tells you what is considered to be in a healthy range so you can see where you are and where you should be.

1ByOne Scale

You’ll need to download the FREE app to truly take advantage of all the important information the scale can tell you.

There is nothing really to set up. Once you download the FREE app simply create an account and you are ready to go.

You sync the app with your scale via Bluetooth.

Whenever you step on the scale you’ll need to open the app FIRST so that it can receive the data from the scale. Once the app is open simply step on the scale and wait for the countdown before stepping off. Once the countdown is reached the information will be instantly sent to the app on your phone where you can analyze the data.

The data is saved on the app too so that you can track your progress and share with your doctor.

Here is a screen shot of a random weigh in using the scale and app. I covered up the results because I rather not share with the world how much I weigh and my body fat amount.

Scale App Screen Shot

I did lose 2.4 pounds in between the time I weighed myself (above) the the time prior to that. I like that the scale and app tell you how much you lost/gained since your last weigh in.

I like seeing the Target Weight displayed too. It’s a good motivation tool.

My immediate goal is to get from “obese” to “overweight” on the BMI scale. I don’t know how much weight I need to lose to accomplish that, but I am going to do my best to reach that target range.

Anyone can use the scale. All family members could download the app and use it whenever they step on the scale. Or you can use it as a regular scale without knowing the additional information.

The scale it’s self is really nice. It’s thin and lightweight. It’s made out of some kind of tempered glass making have a sleek, modern look to it.

The scale runs on 4 AA batteries which are included.

Scale Screen Shot

This scale can hold up to 400 pounds. You can also get your weight in pounds of KG.

The display is big and bright, making it easy to read. It’s a digital display so you don’t have to guess what weight the arrow is pointing at like you would with older types of scales.

Currently this scale has a 4.2 rating out of a possible 5 on Amazon. I gave it a 5 star rating on Amazon because I really like this scale. I wish I had it sooner when I was on a weight loss program. I think it would have given me the extra boost and motivation that I needed.

You can find the 1byone Digital Smart Wireless Body Fat Scale on Amazon. You can also learn more about this and other products from 1ByOne by visiting the brand online at 1ByOne.com. The brand can also be found on social media. All of their links are found on the bottom left of their website.



*I received a free product sample to review. There was no compensation. The opinions expressed are my own and not influenced in any way. 

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How to stop hating your own body image: Tips from a Neuropsychologist



Psychologists use the term ‘body image’ to describe our internalized sense of what we look like. This can be thought of as a mental representation or map of our body, against which we judge our external appearance. For most of us, there is a relatively good match between what we think we look like (subjective appearance) and how we appear to other people (objective appearance).

Dr. Sanam Hafeez is a Manhattan neuropsychologist. She says that, “To some extent our body image is idealized (based on how we would like to look). It is also based on a mirror image of our actual appearance. Other people see animated or moving images, whereas we view our own image mainly through photographs or mirrors where our expression is still. Body image also changes as we get older.”  As a woman Dr. Hafeez understands the perils that gals fall into in our Instagram, Facebook and Photoshop society.

The following are some tips from Dr. Hafeez on how to love yourself more.

Forget the diet hype.

People who constantly diet have a higher risk of developing eating disorders, are more likely to binge eat and cause a domino effect of physical and mental health issues that include depression, irritability, anxiety, digestive problems and metabolic syndrome. Looking and feeling good are common sense. Eating right, regular exercise and sleeping are your weight control keys to success! 

Put body image in perspective.

Instead of spending so much time obsessing over your outer self – consider focusing your attention on education, hobbies and socializing with your friends. Keeping your mind engaged will help you notice others with the same interests. Working to get fit and healthy is an admirable goal but it should never consume your life.

Know your body and accept it.

Perhaps you inherited your mother’s larger hips or your father’s height and broad shoulders. Our genetics are a strange cocktail that are unique to every person and learning to love your body is the first step in working with your particular body size and shape. Having the same size and weight goals of a person six inches shorter or taller than you is unrealistic and setting yourself up for failure. You may be the same height as a friend who is a perfect size six but may have a much larger build. Don’t diet to fit anyone else’s expectations. It is YOUR  body, YOUR  health and you are the only one who has the right to dictate what is “right” for you. 

Celebrities are not “average” people!

Remember that most celebrities are paid based on how they look on camera. They have an entire team of people who make sure they eat right, exercise and take care of their skin and hair. When they become pregnant or go through a tough time, they have a team of people who helps them drop the weight fast and get back to “camera weight” without the distractions the average person has. Many celebrities have spoken out about suffering for years with eating disorders, emotional problems and drug addiction to maintain their public image. 

Focus on what you have the power to change.

Rather than spending your energy on wishing you were taller, redirect your focus on something you can change, like toning up with a yoga or Pilates class, or honing one of your talents. Then celebrate with a new handbag. 

Surround yourself with beauty.

Creating a beautiful environment at home or in your work space will provide a greater sensual experience, which is what we all crave. Keep fresh flowers on your desk or table, add some silk pillows to your sofa, play your favorite music while cooking dinner, and drink mineral water out of a nice wine glass! 

Ask for help if you need it. Surround yourself with positive people who lift you up – who contribute to your happiness – and look to them when you falter in your goals. Whether you need help sticking to a healthy eating plan, a buddy to workout with, a personal trainer to show you how to do the exercise that is right for you or someone to discuss emotional issues with – ask.


About the author

Dr. Sanam Hafeez is a New York City based Neuropsychologist and School Psychologist.  She is also the founder and director of Comprehensive Consultation Psychological Services, P.C.  She is currently a teaching faculty member at Columbia University. 

Dr. Hafeez’s provides neuropsychological educational and developmental evaluations in her practice.  She also works with children and adults who suffer from post traumatic stress disorder (PTSD), learning disabilities, autism, attention and memory problems, trauma and brain injury, abuse, childhood development and psychopathology (bipolar, schizophrenia, depression, anxiety, etc.…) In addition, Dr. Hafeez serves as a medical expert and expert witness by providing full evaluations and witness testimony to law firms and courts.

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Ditch Sugar During National Nutrition Month



Type “sugar” and “culprit” into your favorite search engine and you’ll find no shortage of health reasons to knock sugar out of your diet.

For example, three authors argue in the British Journal of Sports Medicine that, despite ample exercise, too much sugar consumption can still leave you fat. That’s in addition to new studies published earlier this year that indicate too much sugar triggers brain defects, liver disease and breast cancer.

“The toxicity of excessive sugar consumption is well-documented, yet it’s so prevalent in our packaged foods that we may be digesting it without knowing it,” says nutritionist and juicing pioneer Cherie Calbom, who is known as “The Juice Lady.”

But with vigilance you can ditch the sugar in your diet, says Calbom, who tackles the subject in her newest book, “The Juice Lady’s Sugar Knockout,” and she offers her Sugar Addiction Quiz at www.juiceladycherie.com/Juice/the-sugar-knockout. She says March, which is National Nutrition Month, is the perfect time to start. A few ways to begin include.

Pick the right day to start.

A birthday or celebration dinner is not the best time to commit to a new diet. You’ll eventually develop the willpower to navigate through special events, but it’s not a good idea to start with an unusual challenge.

Go cold turkey.

Studies show sugar is as addictive as cocaine and heroin, so it’s not something you can ease into or pursue in half measures. If you eat a little less to gradually eliminate it from your diet, you’ll keep getting triggered into wanting more sweets. You have to completely let it go.


Scrutinize every label.

We are naturally inclined to crave sugar, which is why manufacturers try to smuggle it into their products. The only way to root out sugar in all its forms – soups, condiments, breads, etc. – is to read grocery labels carefully. The sooner sugar is mentioned, the more that’s in there.

Make emergency snack packs.

Whether shopping, traveling or at work, you don’t want to be caught hungry without a healthy option. Plummeting blood-sugar levels will make it that much harder to resist sugar-laden treats. Nuts and seeds, veggie sticks, turkey jerky and apples are among the healthy options.

Take time to de-stress.

Stress causes spikes in cortisol, a hormone that makes you irrationally hungry, leaving you susceptible to sugar-laden snacks. When stressed, take a long, deep breath in for five seconds, hold, and then let it out to a count of five. Deep breathing is said to activate your vagus nerve, which properly regulates metabolism.

“There is much more you can do to break sugar addiction,” Calbom says. “It’s very doable, but you must commit to it!”

Sugar 2

About Cherie Calbom, MSN (a.k.a. The Juice Lady)

Cherie Calbom holds a Master of Science degree in whole foods nutrition from Bastyr University. Known as “The Juice Lady” (www.juiceladycherie.com) for her work with juicing and health, she is author of 31 books, with millions of copies sold worldwide. No stranger to healthy diet trends, Cherie joined George Foreman as nutritional spokesperson in the Knockout the Fat phenomena that forever changed grilling in America.

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