Sarita Shoemaker

Be The Boss Of Your Health

Black Bean pasta artichoke avocado salad tomato carrot Dinner Lunch Thankfully the internet can prove anything you want. Seriously.

Our (Randy and I) education in healthy and fitness covered thorough exploration and EXPLANATION of how our food is made up of energy – aka CALORIES. From actual text books, not promotional websites.

This week I am going to give you some stunning news: no amount of alcohol is helpful in any weight loss or fat loss dream. NONE.

That is the tip of the iceberg on how disastrous alcohol is for our bodies though.

Carbohydrate (complex and simple) provides 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram. Alcohol has 7 calories per gram!

Why is this significant?

Because, if you are trying to fill your body with NUTRIENTS to work harder, build muscle and get stronger you need to consume nutrient-dense foods!

What does “nutrient dense” mean? Simply put: calories that contain lots of vitamins, minerals, phytochemicals! They are foods packed with VALUE that will help your body, not take away from it’s natural processes (or tax them).

Without getting too detailed, you can find nutrients in complex carbohydrates (vegetables, fruits, whole grains, beans, lentils, peas), fats (mono and polyunsaturated are what you should go for like avocado, olive oil, corn oil, peanut oil, some fish) and proteins (lean meats, green vegetables like kale, broccoli).

The lists of NUTRIENT DENSE and NUTRIENT FILLED foods is enormous.

BUYER BEWARE. Read labels. Marketing has invaded our market (grocery) and the definition of buzzwords like “healthy” “wholesome” “natural” “organic” “lite” “Low Fat” “Low Calorie” “artificial” are just a FEW the packaging will contain yet behind the curtain you’ll see a list of ingredients you might not actually understand. DON’T GIVE UP!

Nowadays when we shop we look at ingredients. They do list them in order of quantity within the item which is great. We go for the least words we don’t understand and even better 100% words we understand!

A quick example of how many ways you will and can see a SWEETENER in an item. For the record, these are not all bad or man-made! Treacle, for example, is another word for molasses , sugar and corn syrup combined (and just happens to be one of Harry Potter’s favorite treats).

I found 44 different words you might see on a label:

acesulfame
agave
agave nectar
aspartame
barley malt extract
brown rice syrup
brown sugar
corn sugar
corn sweetener
corn syrup
crystiline fructose
dehydrated cane sugar juice
dextrin
dextrose
evaporated cane juice
evaporated cane syrup
fructose
fruit juice concentrate
glucose
golden syrup
high fructose corn syrup
honey
invert sugar
lactose
malt syrup
maltodextrin
maltose
mannitol
maple syrup
molasses
neotame
raw sugar
rice syrup
saccharin
saccharose
sorbitol
sorghum syrup
splenda
sucralose
sugar
syrup
treacle
turbinado sugar
xylose

You have control over what you put into your body and you are RESPONSIBLE for it too.

Go for the least amount of processing done on a food as possible. Additives can ruin what you think is “healthy”. Sodium is “natural” but you need to watch the amount you consume!

“Healthy” should be defined as filled or packed with nutrient-rich ingredients in my world.

The healthier we eat, the better our bodies should work. It’s not a miracle.

Alcohol contains no proteins, minerals or vitamins. When we consume it our body manages it like it would FAT and converts alcohol sugars into fatty acids. To make it worse, alcohol inhibits the absorption of important nutrients our body needs: thiamin, b12, folk acid and zing.

Just looking into thiamin (or vitamin B1) ALONE is shocking.

According to studies published by the National Institute of Health low levels of B1 were present in the following diseases: diabetes, alzheimer’s disease and heart failure!! Three of the TOP KILLERS in our world right now.

Forget trying to lose fat: how about STAYING ALIVE and living a BETTER QUALITY OF LIFE?

Let’s stay focused on trusting the process: eat healthy and exercise daily – keep moving across the planet.

Removing alcohol from your diet will only make your body happier from the inside out.

Daily intake, in my opinion, is harmful to your waistline as well as your health. That would be called a HABIT and it is tough to break habits.

Maybe a glass of wine once in a long while, in the perfect conditions you can make (for me, sitting on our back porch with the pets or kids around), with the highest quality or favorite bottle you can swing would be a better plan.

That’s my new plan. I’ve got to start hunting for a bottle of Opus One. Camp finishes June 10th for a week off and the SoCal evenings are the best in June!

How to TAKE OUT a Small Business

How to TAKE OUT a Small Business

I dreamed about this all night…had to write it down. I’ve got so many friends that are also Small Business Owners. I think that the New Year has inspired conversation about struggles and how we will survive this year.

Our plan is to kick butt with our boot camp and races. We’ll see how that goes.

Follow these 10 Steps (repeated often) and you’ll soon see a small business close down

Negotiate. They probably put their pricing together with a dart board and chances are they are desperate to have you there so make sure you try every way shape and form to not pay what their published price list is. Nit pick every detail.
Criticize. Don’t just do it online…make sure you talk to all of the paying customers wandering around the shop. Do it loud enough to have bargaining material later. Listen close for potential fodder to “bring up” to the owner.
Friend their customers on social media. Your life is so fun and you get along so well at the shop. It makes sense that it would and could continue outside too. Make lots of friends and try to get those you think are close to the owners so you can begin to socialize outside the shop with them.
Rumors. Spread them. Get a few details about their personal lives and then find some like-minded people that would enjoy hearing the rumor. Maybe take it to a party or two. Be sure you generalize the details so you aren’t caught.
Exterminate. Find a better deal? Make sure you spread the word to everyone. Those friends you made, be sure you let them know too.
Be a downer. Dena Downer or Donny Downer draw the time and attention. Spreading your negativity really helps push people away (to the places you mention in #5).
Tantalize. The business owners won’t know you are spreading rumors and taking their customers away – they see you and your dynamic personality and believe they NEED you to be at their business. They do! You are, after all, the cat’s pajamas to all of your friends. You have clout and can sway the vote. Make sure you return to the business off and on just to catch up on what’s going on (so you can start at the top).
Coupons. Cut them out and keep them forever. Use them in #1 above. Take competitor coupons to the small business and try to force them to price match.
Never write a glowing review that gives anyone the idea you are a dedicate customer. You will be their customer as long as they do what you say. After all, the customer is always right!
Favors. Ask for them here and there. Give a little extra effort about 25% of the time so your request for favors is merited.Small Businesses make up 54% of all businesses in America! 28 million strong today and they provide 55% o all jobs since 1970. Reference SBA’s website.

Small Businesses are defined as having 500 employees or less.

Think about how and where you spend your money.

It is a MIRACLE small businesses are lasting as long as they have. According to Chron (aka The Houston Chronicle) Only 1/3 make it past 10 years. The income for sole proprietorships has been trending downward for 50 years.

Are Your Arms Broken?

Trader Joe arms broken? .jpg Can I cuss?

OK…no one is reading this anyway so I’m cussing in this post.

It pisses me off (Level 10) to see people treat other people like servants. I CAN’T’ STAND IT.

Yesterday I was grocery shopping at #TraderJoes in #SimiValley and it was rather busy. A lot of people trying to jam through the check out counters. The clerks were busting ass too – moving as fast as possible on those tiny little checkout counters they have to work with.

Side note: do not go to Check Out Counter 1. I think I’ve figured out that is where they put the employee that appears to be working but is just moving around and nothing getting done…maybe they’re under review? It’s torture to watch other aisles zip their customers through and out the door they go…and Aisle 1 is jammed up like the 405 Freeway.

Back to my observation of blechy humans.

I watched 3 people stand with their arms by their sides while the checker did EVERYTHING (and kept a friendly conversation going as well).

Pull the stuff out of the cart.

Scan it.

Place it on the Playskool size counter.

Handling the payment.

Bagging it without letting things fall off the counter.

Placing it in the cart.

Being friendly the entire time.

Now why? WHY can’t you pick up a bag and put YOUR groceries in it?

Seriously.

I watched you scratch your elbow. Once the space was clear you set your hands on the counter. You gazed my way (Yes, I was scowling at you). Fold your arms and watch. Get in the way of other shoppers trying to leave through the tiny portal of space between the checker counters and the water displays.

Side note: can you guys PLEASE remove the water display so there is actually space to navigate past to the door? I hate bumping into people (except for those just standing there watching other people work I guess) trying to get out the door.

I was taught to lend a hand. Pitch In. Pick Up A Shovel. I was taught is was NOT OK to stand there and watch someone work when you very well could help.

Shame on you and your yucky behavior.

Anywho, that’s all I’ve got for today’s blog post.

Curling Hair Without Any Heat

I was bopping along on the internet and I found this “diy” video on how to curl your hair without using any heating instruments: curling iron, hair dryer, hot curlers.

Then I tried it right before bed when my hair was almost dry and it worked!

My hair is fine and I’d say styles about as easy as styling hay would be. No joke.

It also doesn’t grow very quickly.

Yes it’s time to visit my stylist for a trim and color – appointment set to see Mary (check) after I made this video.

Check out the video of my latest attempt:

You need:

A Buff Headband (or similar thicker headband)
Damp medium to long length hair
Stretch of at least 2 hours (for a stronger longer lasting curl more time!)

What you do:

Brush hair out.
Separate the back of your crown hair pulling from past (or below) the top. Brush it forward toward one side (make a part on the other side).
Fold up Buff and place it around head like a headband just above your ears.
Begin taking small amounts of your hair and winding it over and through the Buff.
Grab another section and repeat.
You do not keep going with one section. Each time you are grabbing a new section and eventually the front hair will be used swirling all the way to the back.
Tricky section: tough to see the back, try to use your fingers to feel for the opening at the back of the Buff. With any remaining long hair, just wrap it around the Buff until it is fully wound. Sleeping on it will guarantee SUPER curly hair that will last longer than the quicker method. I’d use it that way more for adding body to a style. It’s CURLY!
Also, don’t wind too tight. You want looser curls? Then don’t wrap too tightly. That’s why the larger Buff’s work the best.
Find a good movie, cook, play on the internet, read a book, work…find something to keep busy with while your hair “sets”.
I am getting better at the wrapping
After an hour, touch the hair on the Buff and determine if it is still damp.
When dry just pull lightly on the Buff up and off of your head gently helping any tangled areas.
Brush through with your fingers first.
Be amazed!
Style!

The True Story of Joyce Gianera

I love this woman Joyce. She made life fun when she was around and at the time I was already having fun…somehow she made it FUNNER (yes, it’s my blog and I can write funner…).

Today a brand new camper was embarking on her 2nd day. She was BEAMING happy and it reminded me of Joyce so I thought I’d pull out and dust off a journal of her experience where I work.

I’ve seen these types of progressive journals a few times. We did not know Joyce was KEEPING this journal until she’d graduated and presented it to us.

My additions are in [brackets]

In her own words:

This is a REAL LIFE daily account of camp by Joyce Gianera

Enjoy!

Boot Camp notes, realizations and experiences for Graduation:

WEEK ONE

Showed up to BTO [Basic Training and Orientation] day slightly hung over simply because it was the last chance I knew I had to drink before starting the 6 weeks of pain and suffering. Don’t we all do that? “Oh I am going to start my diet next week so I am going to eat everything I love before then.” The timed mile just about killed me. When I learned what my true body fat % was everything all of sudden went into slow motion and the instructor sounded like the Peanuts teacher as she was explaining to me what it meant. I know what obese means but there was no way I was obese? Was I?

Oh my aching butt and hamstrings. Sitting on the toilet was an adventure. It was like the leaning tower of Pisa. You just hoped you were on target because once you started leaning back the next thing you know you were sitting down. It sort of made you want to holler “timmmmbeeerrrrrrrr”.

Discovered the hover. Hover? That sounds like a magicians trick. You want me to do what?

Learned to pee at least 10 times a day. All of a sudden your boss thinks you might have a drug problem because you are out from behind your desk on the hour every hour like clock work!

Corrigan [Corriganville] trail. Switch backs are supposed to help you deal with the steep incline of a hill. Heck I was almost on all fours just on the switch backs much less those other steeper inclines. Made it to the freeway and thought “wow that used to be me driving on the highway at this time.” Had a very cool sense that I was changing for the better. My first sense of self satisfaction.

Failure Friday. OMG. After everything else the whole week and then go..go..go..situps, push ups, run..run…run, throwdowns, hover, go..go..go..sprint uphill. Holy cow. It felt more like failure failure. Let’s just say physical coordination and balance was out the window later that night.

WEEK TWO

Running with weights. Huh? Do what? Has anyone run with 5lb weights in their hands before boot camp? Would you really do it after boot camp? I found that to be particularly boot campish.

Learned what a go back was. Struggled big time up the junkyard trail. 1 mile up. Made it, beautiful view and Randy says “enjoy your jog down”. Oh Guess that means I am supposed to jog down. So start jogging and all of a sudden I realize I can jog without needing an oxygen tank. I keep going and it’s still no problem. I start smiling, I actually get happy and make it down the hill in like 7 minutes and there… she… was. Sarita greets me saying good job. I’m all proud of myself and feeling good (having a slight “Rocky” moment) and she says “so what do you want to do now?” Now? But I just, I mean well I kicked butt? She starts to imply I should go back up the hill and I immediately blurt out ABS! I want to do abs. She says in the dirt? I said yes! In the dirt. See watch. One, two, three… (anything but that dang hill again) After 100 crunches of various types she says okay that’s it. Go back up the trail until you run into somebody. And she says “this is what we call go backs” all enthusiastically and happily. I start back up the hill swearing like a sailor in my head and saying I could care less what you call them, go backs are (#%@!()$^#%!@)*(*.

Became very familiar with the park. Enjoyed the park the first time I ran it. Felt okay the 2nd time. Dreaded it the third time. Instead of one lap it was two and after that it was the lunges and squats and double lunges and side kicks and back kicks and front kicks and oh yeah jog back to your mats.

Learned Dee’Dee’s and Turbos and never thought my arms or my legs would ever recover.

Plyo what? Plyometrics? Sounds like an advance math class or perhaps another country’s measuring system not a form of exercise. I think I shook my stomach loose from all that jumping.

Muscles not completely sore and no more leaning tower of Pisa. I might be able to do this…

WEEK THREE

Learned the turkish stand up? [Turkish Get Up] How in the world did they find that exercise? At first you think no problem and then you try it. Keep your arm straight they keep saying. It has to be one of the most unique exercises I have done. Very cool and very difficult.

Due to the heat becoming unbearable you oddly discover working out at 5:30a.m. is not as bad as you previously thought.

Lunges are one thing but uphill lunges? Uphill lunges with pushups? What?

You find yourself noticing your surroundings more and catch yourself thinking hmmm this would be a cool place for boot camp. Randy would enjoy doing a boot camp here. I happened to be standing in the middle of a walnut tree orchard… What is that?

Was able to run a half mile without stopping. Very, very stoked about that.

Suddenly find yourself spontaneously smiling. Out of nowhere. It is an odd yet enjoyable experience. Then the car stereo volume starts to get louder then what you used to listen too. Then you find yourself actually dancing and singing while you are driving. You become completely unaware you are doing it until the person driving next to you gives you a weird look. Hmmmmmm…I think boot camp is getting under my skin….

WEEK FOUR

Was able to improve my two minute sit ups to 41. I started at 14. I surprised myself. I like surprising myself. It is fun. I started to think hmmmmm I wonder what else I can do???

Went on a couple of long runs this week at the library. Was really hoping we wouldn’t run that much since we had Rocky Peak this week. Yeah right. But even though I was tired I faired well on the runs. Again surprising myself. My body seems to be on a path now and the mental part of working out is finally becoming easier. All I have to do now is start my body moving forward the rest takes care of itself.

Rocky Peak was not as bad as I thought. This seems to be a recurring theme. Whatever seemed difficult the first few weeks of camp no longer is. I think it is time to adjust my attitude a little and start thinking not only can I do the hikes but that I should start pushing myself to jog a lot more.

Got to Rocky Peak early for the hike on Friday and decided to head out in an attempt to make it to the top. Oh boy was that a challenge. I got to the last part which of course was all uphill and thought there is no way I can make it to the top and get back in time to catch up with the group. But then, I think as soon as I get back the first thing everyone is going to ask is did I make it to the top? So I decide to just go a little ways and see how I do. I make it a qtr of the way and stop to suck in air and think there is no way, I have to turn around but then I still had about 10 min to spare so I think well I’ll just go 10 min more and do my best. I get half way up and stop so my legs could recover and I think there is no way I can make it. Time is up. But then what would I say to everyone? Oh I almost made it to the top? I was half way up already but I was out of time so now I decide I have to absolutely make it to the top and had to double time it to get there. Huffing and puffing I make it, I wave to no one in particular, I let out a little holler and start jogging down. I jogged as much as possible the whole way back in an effort to catch up to my fellow boot campers. I finally caught them and sure enough the first thing out of their mouth was “did you make it to the top?” Yes I say. Laughing out loud and inside. Yes I made it to the top. Me and all of my mental gymnastics. Boy was I tired the next day but still was chuckling about dragging my butt to the top.

Note to self…become more familiar with new mountain bikes before heading down steep terrain for the first time in years. Do yourself a favor and remember which is the rear brake and which is the front brake. It will prevent you from doing a 360 over the front handle bars off the side of the trail down the slope of the mountain on an $1800.00 demo bike. LOL!

WEEK FIVE

Lunges with weights and then pushups was tough. I think Randy called them 50-50’s? 50% of it was tough and the other 50% was tougher.

Start to focus on camp goals and get a little nervous. Only two weeks to go. Where did the time go? They warn you it is going to go fast but boy it really did.

Definitely feel my body changing. It is actually firming up. It is an awesome feeling. I couldn’t sign up for the next 6 weeks fast enough. LOL!

Long Canyon trail run was awesome. The three mile loop was a perfect challenge for my fitness level. I loved that trail.
Note to self, just because the entire camp works out together (4th of July) it doesn’t mean Randy and Sarita lose their focus and execute a simple class that perhaps, maybe might be easy… Quite the contrary. We worked out hard on the 4th of July. It was very patriotic and fun though so I was happy with it.

WEEK SIX

Oh my god it is the last week. Did I do enough? Have I worked hard enough to get the real results? Panic…panic….panic….
Learned the crab walk today. 6 weeks in and still we are doing new exercises. You have to love that, however, I did not love the crab walk. It loved my buttocks but my buttocks did not love it. Ouuuucchhhhhhh. Put a band around my ankles and do what? Uphill? I have to say I was a little crabby after that one. (just for 10 seconds).

Ran the Reagan Library driveway. On the way down I kept thinking there is no way I am going to make it back up before class is over. I finally started back uphill and surprise, surprise I went up that thing like butter. I realized how much I benefited from all the trail running we have been doing. Being able to dig my shoes into concrete while going uphill was a pleasure compared to slippery trail hills. I cranked it. Yes!

Had my first light boot camp workout. Okay it was the day before graduation and we were saving ourselves for the testing in the morning but still it was such a treat to spend time really focused on proper stretching. It will be another 6 weeks before I have another light boot camp session. That’s okay. I am ready now.

Find yourself driving around with a slight attitude…You lookin at me? Don’t mess with me. I’m in boot camp now and I can throw down. LOL! What is that about?

Graduation Day. Wow. Write my last notes in my Food Journal at 5:15a.m. and they are: “I did it”. I start heading into the B.T.O. room with confidence and excitement. I can’t wait to see my results. I absolutely killed it. I am actually still in a fog over all the inches I lost in just 6 weeks. I can’t quite believe it. Randy and Sarita run an outstanding, professional, focused, fun boot camp. It couldn’t be more perfect for me and I am truly grateful. I am looking forward to writing notes for the next tour. I think I might be a lifer…. LOL!

Joyce had incredible results from her first boot camp.