N2Fitness

This is a commentary from a friend of mine who will really make you think...pretty powerful blog!  This was written after this past weekend's robbery at the Waldorf Astoria in New York.

As you know, St. Louis regularly tops the "most dangerous city" rankings, and year-in, and year-out suffers from increasingly more violent crimes as national statistics show. 

Sure, there are those that counter with how the studies only look within the St. Louis "city" limits, with a population of about 300,000, and don't take into account the suburbs in St. Louis County or the rest of the metropolitan area (~2.8 million people). This may be true, but it is a technicality that too many St. Louisans rely on, while they revert back to their "Pleasantville" lives of denial as jobs, businesses, entrepreneurs, intellectuals, artists, and youth steadily depart the community for brighter futures elsewhere.    

Now, what does all this have t o do the armed robbery at the Waldorf-Astoria?

This stuff can happen anywhere anytime.... but I can't imagine any hotel staff in St. Louis tackling and wrestling a gun away from, and subduing an armed robber! (read news account or via NY Times web link below)

This episode, as reported in the NY Times, is a depiction of what is meant when it is written that the citizens of New York City decided to take back the streets from the thugs and criminals. Maybe these were plain clothed security guys... but someone decided it was worth the price to hire them.

This kind of brazen crime is unacceptable in New York City (~8.5 million people), and it wasn't until the New Yorkers experienced out of control violent and threatening street crime in the 70's and 80's that they collectively banded together to take their city back. In the early 90's there was a "tipping point" toward law and order, which provided an environment that allowed for the New York renaissance and revitalization that took place during the Giuliani and Bloomberg years.

Yet in 2008, the citizens of St. Louis are apathetic, indifferent, and in denial like the New Yorkers of the 70's and 80's. All one hears from St. Louisans is... Oh, "That's the city."  Or, "That only happens in the city." And, "We don't have much crime out here in the county. It's safe out here... We don't even lock our doors."

I ask you, have you shopped at the Gall eria, Wholefoods (Brentwood), Plaza Frontenac, walked the Delmar Loop, walked to your car at the Barnes Hospital complex, or taken the Metro Rail lately? It's not safe.  And no one wants to publicly acknowledge it ("it's not polite"), or take the initiative to access the hundreds of thousands of federal Homeland Security dollars available to upgrade public area security in St. Louis ("we don't need it").

That's not to mention the Fox Theater, Powell Symphony Hall, St. Louis Contemporary Art Museum, Maryland Plaza, or any of the other St. Louis City parks and treasurers situated in the heart of the "city's" war zone.

What's going to cause St. Louis to have a tipping point in the right direction? It took Bernard Getz being mugged on a NYC subway... and a mob boss being gunned down in front of Spark's steakhouse for New Yorker's to fully engage and say enough is enough.

What about the University City career police officer who was shot while sitting in his squad car two weeks ago right off the main drag in the Delmar Loop - blocks away from U-City Hall?! Are we hearing the same old, "it didn't happen to me or anyone I know," response from St. Louisans? Who say things like... "Oh, it hasn't really ever been safe there for years." Or, "That's right near the city line." Or, "You know... that was drug related." 

As if to say, "That's their problem, and not mine?!"

I'm sorry to be so "impolite" and "negative," but i t's a problem that affects ALL of us!

When will St. Louisans have their awakening? Or will the "outlying" city, situated on the riverbanks' edge of its "red" (no longer bellwether) state, slowly fade away into some blighted irrelevant relic of the past?

The first step, is for citizens to speak out and start the inquiry with our private and public institutions that manage our open facilities, infrastructure, and law enforcement departments about taking the initiative to secure the federal Homeland Security dollars available to make our city/metropolitan area safer and ready for growth and commerce. 

Tammy is in her fourth week of her 12 week program. She is losing weight, gaining a positive mental attitude, learning to eat more throughout the day, all the while getting healthier!

She is loving her workout program with her personal trainer and learning that Pilates is not some workout that requires you be in a Cirque Du Soleil show :-).

Here is a video of Tammy in her pilates class with Mary Zorich at the Pilates and Yoga Center of St. Louis. Their web address is www.pilatescenterstl.com. Their phone number is 314-781-5050. You can do the same 12 week program Tammy is doing. To find out more join Tammy at the center on McCausland on December 15th at noon. You can ask her questions about her success and also see how this can allow you to Take Back Your Life!

Tammy Pilates

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We will be highlighting the nutrition side of Tammy's transformation program this coming Sunday (November 18th). Emily Small is the registered and licensed dietitian with Nutriformance at the Pilates and Yoga Center of St. Louis. Tammy says she is really getting a wake up call as to what she should be eating...and how much food she really CAN have!

She is also now doing Pilates 3x per week. She will have an equipment class, a mat class and a private class. If she does this with us 3 time a week, she will be well on her way with her fitness plan. Any other cardio, free weights etc that Ellen designs for her she will be able to do at home on her own.

Tammy's pilates instructor, Mary Zorich, says they have pushed the envelope and that Tammy did great. I told her to stop the reps if she ran out of steam, also that control and form were the most important elements, and just wait til the next sequence. Mary gives us a rundown of what they covered:

Proper breathing through ribs instead of low belly
Core connections to movement and pelvic floor
Pelvic stability in movement
Spinal articulation
Balancing out leg strength (more inner thigh work, more hamstring stretch)
Foot and ankle alignment to help core and spine in exercise
Connecting movement sequences for better flow and endurance

Take all of this information and realize that you too can have the same success! Anything you need directly for your own program can be obtained by calling the TEAM at 314-781-5050

We have been following the success of Tammy (our Fox 2 receptionist) for the past couple of weeks.  She has lost weight, gained so much health and fitness knowledge, talked about the root of her eating issues and has been kicking butt in Pilates.  Tammy is taking back her life...are you?  Here is a video segment of Tammy on one of the KMOX shows.  We will be blogging about what you can do to take back your life all the way through January.  Remember the Pilates and Yoga Center of St. Louis has the TEAM for you.  Call them when you are truly ready to get healthy.

 

We are following Tammy (Fox 2's receptionist)on a 12 week transformation program. The main reason behind this is to jump on board with Tammy and take control of your life, all the stressors in life that have caused you problems over the years.

Here is the latest from Tammy's dietitian and life coach with the Pilates and Yoga Center of St. Louis on McCausland.

Dietitian wrap:

Tammy has made some very positive changes in just one week alone. While working on her own she went from stress eating and feeling stuffed from most meals; because of meal spacing being too spread out and waiting too long to eat and choosing quick but unhealthy options and then went the opposite direction to the "diet" track. Starving herself by eating frozen meals and not enough protein. DOES THIS SOUND FAMILIAR TO YOU?

Emily, her dietitian gave her permission to eat and eating by learning to listen to her hunger and satiety cues. She also did her resting metabolic rate test which will give information on her resting calorie needs to formulate how NOT calorie count! This will be a very small step/small change process.

We also discussed that her having diabetes doesn't mean she has a "special diet". Everyone should try to eat meals/snacks every 3 to 4 hours balanced with lean protein, healthy fats, and carbohydrate (whole grains, fruits & vegetables).

Life Coach wrap:

Tammy already has many of the factors she'll need to achieve and maintain her ideal weight, including motivation, commitment, an exercise program and a positive image of herself at her ideal weight. What we'll be working on is adding the other factors, such as the ability to set and adhere to limits, making eating a choice (not a must-do whenever food is around) and of course, working a lot on the emotional components (secondary gains) of her being at the weight she is now. This will get into what staying where she's at has allowed her to not have in her life, and what might even be a little scary about being at her ideal weight. But since every behavior has a positive intention (there are no inner enemies), we'll be looking for healthier ways to satisfy the positive intentions of her eating behaviors that have been keeping her heavy until now. We'll also be targeting specific foods that have been just a little too tempting in order to change her automatic reaction to them. Last night we did McDonald's fries. Next week, pizza!

 

My KMOX Health and Fitness show listeners were introduced to Tammy Phelps today as she gets ready to begin her 12 week transformation.

Many of our Fox 2 viewers know Tammy as the lovely voice that answers the phone at the receptionist desk. We will be following Tammy through this life changing process. She is working with a team of coaches from the Pilates and Yoga Center of St. Louis. Doug Blass, her life coach and weight loss specialist; Karen Prechtl-owner of the Pilates and Yoga Center; Mary Zorich, certified pilates instructor; Emily Small-Licensed and Registered dietitian and Ellen Hinkabine-certified personal trainer comprise the team.

Tammy has struggled with weight for years and as many of you know it stems from personal issues, life changes, poor food choices and the lack of exercise. When you make the choice to be HEALTHY it takes a team of support and knowledge to help you reach that goal. Tammy will be working hard over the next 12 weeks to get on the right path and stay on that path for life. We not only want you to blog with her and follow her progress but make the decision to change your lives to a healthier one at the same time.

For information on starting your own jump start 12 week program, call the Pilates and Yoga Center of St Louis at 314-781-5050. The web address is www.pilatescenterstl.com. They have two locations at 1015 McCausland Avenue and their new satellite location within Nutriformance at 10407 Clayton Rd in LaChateau Village in Frontenac.

I have had several viewers email letting me know that someone nominated me for Alive magazine's Sexy and Successful issue.  I am very flattered and of course would love to make Fox 2 and KMOX proud.  Here is a link to the site, it's now your turn to help, log on and vote.  We will know the results on August 23rd for the finalists.

 http://www.alivemag.com/sexyandsucces
sful/nominees.php?page=1

Thanks

Monica 

I just showed this orange, prickly oblong piece of food on the air. John guessed it to be a Gord, Glenn asked if it was a loufa LOL, John said maybe a piece of a planet or a strange object removed from my body LOL...all funny guesses but wrong. I personally think it looks like a puffer fish! :-)

Stay tuned I will reveal what it is at 8:10 but until then Guess Away!

I woke up this morning and was just grinning from ear to ear. I knew it was going to be a "Good Day"! It started when I heard the Cardinals stuck it to the Cubs 11-1 last night, so I threw my red blazer on. I found an awesome pair of heels from one of my favorite stores, BeBe, as well as a great fitting pair of jeans from Nordstrom called Rich and Skinny! I got a great new haircut from Planet Granite and am getting tons of compliments from viewers and others this morning. This of course is all keeping me in a great mood.

It doesn't end there. I hop in my car and start laughing when I hear the Beastie Boys singing "You Gotta Fight, For Your Right, To Partaaaayyy!! LOL I heard the beat at the beginning and immediately knew the words "Kick it" were coming. I danced and sang and laughed in my car all the way in.

I drove by a few gas stations and saw that the price of Unleaded had dropped to $2.66, this of course made me smile. Randi Naughton told me I needed to buy a lottery ticket, you can bet I am heading to the gas station to do just that when I get off the air this morning. I heard Angela's weekend forecast was going to be sunny and in the 80's and yep you guessed it, I smiled!

To top it all off, I have been talking with an amazing guy who is currently working in Colorado but is coming home in a week to visit family and take me out to dinner. Each time we talk on the phone, I get a text or email or instant message, my face just lights up and I feel like I am in school all over as I grin from ear to ear. He has taken a few camera phone pics and sent them to me and when I open my phone and see his amazing smile, I can do nothing but HAVE A GOOD DAY!

I want to know what makes you smile and what makes your day?

****Be sure to check with your doctor if you have any food allergies****

Choosing What to Put in Your Protein Shakes

Before rushing off to your refrigerator to blend everything in site, let's go through some basic principles you will want to consider first. Not only do you want to create the best tasting shakes but you should also aim to make the most effective protein shakes for your dieting requirements. This is important because there is no point throwing full fat ice cream, chocolate sauce, peanut butter and full fat milk all together to create a wonderful tasting fat gaining shake. You need to be a little wise when choosing your ingredients.

So what kinds of ingredients make good choices for your shakes?

 

Try to keep as many of your ingredients as natural as possible. A good example of this is using natural peanut butter instead of regular peanut butter. The natural version has better protein content and also natural fats that are important in your diet.

1. Fresh fruit should be used whenever possible. Fruit contains the carbohydrates that will fuel your workouts and your day. The complex sugars in fruit are important to any diet (unlike the simple sugars in sweets, sodas, etc).
2. Think about ingredients that will boost your shake's protein content. For example, you could throw a handful of nuts into the blender for a little extra protein without making the shake much thicker. You could add a few raw egg whites (if you are worried about eating raw eggs you may be able to find treated egg whites in cartons at your supermarket). You could always simply dump an extra scoop of whey powder in there as well.
3. Make sure you have enough liquids. If you get a little too carried away you may discover your shake is easier to eat with a spoon then drink from a glass. When you first start creating your shakes it is a good idea to add your liquids (water, fat-free milk, fruit juices, etc.) in stages so that you get your desired consistency.
4. Examine the nutritional information for each ingredient and consider the impact it will have on your dieting goals. For example, you may be opting for fat free (skimmed) milk if you aren't trying to gain weight.
5. Always know what your goal is and make your shakes accordingly. If you are trying to shed the fat you will be skipping the types of ingredients that add too many carbohydrates and fats while trying to increase the protein content.
6. Think of how you might create a unique flavor. You can try things like cinnamon, vanilla, honey, coconut milk, etc. Once you get the hang of this you will see the possibilities are endless.

I have been hearing so many people say the word heighth in conversation and it bugs me so much that I wanted to write a blog about it.  When someone is talking about how tall they are I have heard so many say the word heighth instead of what they should be saying, which is HEIGHT!  Here is a website of other often misspelled words.  Do you have any that bug you?

http://www.yourdictionary.com/library/misspelled.ht
ml

 

It has been a hard week for many of us here at Fox 2. John Brubaker started losing his voice last week and then just days later I got the CRUD and have sounded like Demi Moore all week. Margie got hit on tuesday and had to go home early. Randi woke up with a weak voice this morning and I can not even tell you how many in our newsroom have said they feel the same way. I want to know what everyone is taking to get rid of the really raw throats, little red bumps on the back of the throat, the aches, runny noses and chills. I am not sure what we all have, there are many different symptoms.

I googled home remedies last night and guess what I found? Gargling with cayenne pepper! I have never heard of such a thing but tried it and today is the best I have sounded. I interviewed a health expert over the weekend and he said to gargle with a mixture of salt, baking soda and corn syrup..did it and it didn't work..nor did just warm water and salt.

This led me to this blog, what are all of you trying? Tell us your best home remedies.

My email box got flooded over the last few days with viewers asking me to come on board and help Randi Naughton and you get involved in the Bluh-ber challenge. I was thrilled. I have been training for over 8 years and get chills when I see the changes people make, not aesthetically as much as how their numbers start to change..meaning cholesterol, triglycerides, blood pressure, clients who no longer have to take diabetes medication, their heart gets healthier, their risk for stroke, cancer and other disabling conditions gets smaller as they are losing body fat and gaining a path to a Healthy Lifestyle.

Please note that the most important thing is to not make a choice to diet after diet after diet but to lead this lifestyle from here on out.

You asked questions about hitting a plateau in the prior thread, when this happens you have to change it up!!! What I mean by that is, completely confuse your system. Don't get up and go to the gym or get going at your house doing the same thing you have been doing for the last month. The latest studies show your body can catch up to you in as little as 14 days...Shocking, huh? Keep that body confused, there are myriad of exercises and movements you can do to keep that body guessing.

The question about cooking vegetables, well the past way to preserve the nutrients is to steam them, add a little of your favorite seasoning and they will keep their crispness and their true flavor will maintain. Roasting is also quick, simple, and is an excellent way for cooking vegetables as it preserves the vitamins, flavors and minerals.

As for the books you mentioned Jorge Cruise is an excellent instructor and besides the prior 3 Hour Diet book mentioned he has many others in a series. Kevin Trudeau has been a controversial subject and one that would require too much in just this one thread. I suggest doing research on him via the internet. Let's put it this way, I was set to interview him on my radio show that I do on KMOX and it was cancelled as my bosses didn't want the controversy. He has been scolded by the FCC and more. The most important thing about health in general is to do your homework!!

Ok now Ask away, you asked for it so ASK THE TRAINER!!!!! Remember you an also always talk to me during the segment I do on Sundays from 1:10-1:30 on KMOX. The numbers to call in on are 1-800-925-1120 and 314-436-7900.

I can not believe after a ten year crush that I was finally able to meet Bill Hemmer. An old friend of mine saw him on CNN ten years ago and said, "Monica, I have a guy for you!" She showed me an article that Sports Illustrated did on him a couple years later showing the sporty side of Bill. I am very into fitness and always thought he looked pretty built. He loves to water ski and keep active. Don't you think we would make a cute couple? I will post a picture of Bill and me a little later. If you got a chance to go to Kiener Plaza to see Bill share your impression of him or maybe you have had an opportunity to see Bill prior to the big 10 year anniversary? If you have pictures of Bill I would love to see those too. You can email them to me at monica.adams@fox2ktvi.com. I need to go wipe the drool off my mouth now :-).