Must Move TV

If you are like me you just might be looking forward to the upcoming season premieres of your favorite television shows. My three favorite shows? The Biggest Loser, Grey's Anatomy, and The Office.

In some cases I tape these shows, watch them at a later time, and buzz right through the commercials. When I catch an episode at its regularly scheduled time, instead of sitting on my comfy red chair for 30 minutes to 2 hours(!) straight, I make myself get up and move. Commercial break workouts have become a great way for me to get in some extra exercise and can keep me from feeling like a complete coach potato.

Lucky for me, I have a spinning bike placed right in front of my television set. It's pictured here along with my handsome workout partner, Bella. Speaking of commercials, Bella probably belongs in one...just look at that face!

Anyway, sometimes I'll do interval sprints during the frequent commercial interruptions. For example, I will sprint one commercial, recover the next, and repeat this sequence until the show comes on again. The next commercial break I might crank up the resistance and climb a hill for the first commercial, then release the resistance and sprint for the next commercial, repeating this sequence until the show returns.

Other times, I'll do some body weight or light weight exercises during the commercial breaks. For instance, I'll pick 4-5 exercises and complete 15-20 reps of each one, repeating the circuit until the advertisements are over. Here are some of the movements I pick from:

• Squats
• Forward lunges
• Backward lunges
• Side lunges
  
• Single-leg deadlifts
  
• Push-ups
• Tricep dips off the floor or chair
• Bridges
• Clams

If I want to get my heart rate up a bit more, I might mix in 30-60 seconds of some of the following moves with the exercises above:

• Jumping jacks
• Running in place with high knees
  
• Running in place with butt kicks
• Air jump rope
• Burpees
• Tuck jumps
• Single-leg hops

Then, at the end of the show while waiting patiently for a preview of the next episode, I'll stretch out. Before I know it, I've completed a nice interval workout in no time while indulging in my favorite primetime comedy or TV drama.

So, instead of feeling like The Biggest Loser just watching Grey's Anatomy, I'll work on my own, all while getting a little McSteamy (that's what he said).

Sunday School

I was a Military Brat so I grew accustomed to moving around quite a bit. Just when my family would get a little comfortable in one state, sure enough it was time to pack up and move. While packing and unpacking was never the fun part of the journey, it was always an amazing adventure.

The framed needlepoint that adorned our walls said it best: Home Is Where The Air Force Sends You. Each new home meant a fresh coat of paint, a brand new bedroom to decorate, and new friends to meet.

Speaking of new friends, I'd like to introduce you to my new friend Mack Richardson. Mack has been helping me make a blog move...does that make me a Blog Brat? Don't answer that! Over the weekend we've been packing up articles and pictures, water bottles, bracelets, and all of My Favorite Things. Heck, we've even been moving some furniture around.

Actually, Mack has been doing the heavy lifting, I've just been on the sidelines cheering him on and telling him where to put things. Mack is one patient and talented Web Designer who is probably exhausted! I should get him some water with a little EBOOST.

Your Sunday School assignment is to pause and be grateful (right, Shannon?) for friends old and new who help you make a change for the better. It's friends like this that make sure you feel comfortable and are at home wherever your path sends you.

I am beyond excited about my new site, it has a new location, brand new furniture, a new coat of paint, and I think you'll agree the logo is HOT.

I'll be changing the locks soon and rolling out the welcome mat. Be on the lookout for change of address cards and an invitation to the house warming party, you can bet there will be lemonade!

Water on the rocks

When life gives you lemons you can do one of two things:

#1. When life gives you lemons: Cut them up and turn them into ice cubes.

If we have spoken, in say the last 2 months, then you are painfully aware that my ice maker is not doing its job. I ask that machine to do one thing, ONE THING! and it's letting me down. Ok, in all fairness, I'm asking it to do two things: Freeze the water and drop it into the bucket. Apparently, that is too much to ask.

After doing as much troubleshooting as I possibly could, I went out in search of ice cube trays. I will warn you, if you don't own ice cube trays, they are not the easiest things to find. Bed Bath & Beyond, my final stop, has them (and in more shapes than are really necessary).

As I was thinking about new ways to give water a twist of flavor, without adding many calories, I found an article in the August issue of Body+Soul Magazine. The article featured ice cubes infused with herbs, fruits, and vegetables. I couldn't decide which flavor I wanted so I went with a variety of ingredients so I could test them all. Now, I did not use the recipes in the magazine, I simplified the already simple recipes and just did the following:

• Washed and cut up fresh mint, basil, seedless cucumbers, limes, and of course lemons
• Washed fresh blueberries and raspberries (frozen would do just fine, too)
  
• Divided the herbs, fruits, and vegetables into my brand new ice cube trays
• Topped some of the fruit cubes with 2-3 drops of liquid stevia (I used NuNaturals Pure Liquid Clear Stevia)
• Covered the fruit with water and popped them into the freezer

You know when you have something baking in the oven and you open and shut the door to check on the progress even when you know you shouldn't? Well that's what I did with the freezer to check on these ice cubes. Now that I think about it, this might explain why my ice maker doesn't work.

Anyway, these ice cubes are ahhh-mazing!

They are refreshing, delicious, and quite pretty if I do say so myself. I will make them again and again. Next time, I'm going to make some with Strawberry Italian Sparkling Mineral Water, because I'm fancy like that.

Now that I've put my water on these rocks, I almost wish my ice maker would have stopped working long ago. Almost.

Moving on to the second thing to do when life gives you lemons...

#2. When life gives you lemons: JUST KEEP SWIMMING!



Now you know what to do when life gives you lemons: Put some water on the rocks and just keep swimming.

KOR Water Contest

Congratulations, Carrie!

You won yesterday's drawing for the KOR One Hydration Vessel! Send an email to joanna.sutter@gmail.com with your mailing address and we'll get your KOR ONE on the way. And, congratulations to everyone who entered this contest who continue to keep their glass half full.

If you did not win, do not be blue. Be Ice Blue, Sawgrass Green, Sunrise Orange, or Orchid Pink! Visit www.korwater.com where you can shop for your KOR One.

KOR Water Contest: Final Day!

Congratulations Marlow! You won yesterday's KOR One Hydration Vessel drawing! Please send an email to joanna.sutter@gmail.com with your mailing address and your prize will be on the way!

Today is the FINAL day to win a KOR One. To enter today's contest:

1. Share the quote featured in the article below titled "Keep your glass half full" with three of your amigos
   
2. Then, in the comments section below type: My glass is half full
   

This contest ends at 12:00 A.M. CST and the winner will be announced on Friday, August 28th!

Keep your glass half full

"If you think you can't, you're right. If you think you can, you're right." ~Ken Hatton

I ran across this quote and quickly scribbled it on the bottom of my new training program. It certainly came in handy to help push me through my workout when I thought I couldn't finish a set. I thought wrong.

It goes without saying this quote can be applied to many areas of life. Keep this quote in mind when:

• Training for a race
• Trying to lose a few pounds
• Making healthier food choices
• Finding time to volunteer or take a vacation
• Working on a tough paper or project
  
• Searching for a new job
• Saving a little money
• Trying to drink more water
  

If you think you can, you can.

Speaking of drinking more water, I wanted to share one of my favorite movie clips from The Three Amigos. It looks like Chevy Chase has the right idea:



Is your glass half full or half empty? Either way....go fill it up!

KOR Water Contest

Congratulations to Andrea for winning yesterday's KOR One Hydration Vessel drawing! You are going to love sipping water from your KOR One bottle after going for a run!

To enter today's drawing to win a KOR One Water Hydration Vessel:

1. In the comments section below type: I am going to drink more water then I did yesterday.
   
2. Drink more water then you did yesterday.

This contest ends at 12:00 A.M. CST and the winner will be announced Thursday.

To your health!

H2O Hero

You know Trista Sutter, from ABC's The Bachelorette? We're totally not related.

Nevertheless, Trista and I share something in common besides our last names. Trista recently posted a link on Twitter about a campaign started by Yield Clothing called Millions From One. Yield Clothing is in the business of giveness.

The mission of Millions From One is: "To save millions of lives by providing long-term clean water to those most in need across the world." They are fulfilling this mission by raising money to build water wells in areas in need.

Here are some facts about the water crisis from the Millions From One Web site:

• Water-related diseases kill a child every 8 seconds, and are responsible for 80% of all illnesses and deaths in the developing world.
• 2.4 billion people lack access to adequate sanitation.
• One person in six lives without regular access to safe drinking water.
• Across the world, water-related diseases are the leading cause of death for children under 5 years old.
• At least 1 billion people must walk three hours or more to obtain drinking water.
  
• At any given time, half of the world’s hospital beds are occupied by patients suffering from a water-related disease.

(Sources: United Nations, World Health Organization, National Geographic Society, WaterPartners)

As you learned in the video, to raise money, Yield Clothing created a bracelet. The purchase of one bracelet is enough to provide 30 years of clean water to one person in need. Each bracelet is $10 and half of the profits go directly to building water wells. The remaining profits go to helping Yield Clothing develop their infrastructure and additional programs.

So, what do Trista Sutter and I have in common? We're simply passing the information on to the heroes among us.

Visit www.millionsfromone.com to learn more.

KOR ONE Contest

Dawn is the winner of our first of four KOR ONE Hydration Vessel drawings! Dawn said she would write, "I'M WORTH IT" under her KOR ONE cap. I couldn't agree more! What a great statement. Watch this short video to learn more about the statement you can make with KOR Water and then read below to see how you could win a KOR ONE, too!



To enter today's contest:
1. Go drink a glass of water
2. In the comments section below tell us the number of ounces you just drank
3. Go refill your water

This contest will end at 12:00 A.M. CST and the winner of the drawing will be revealed on Wednesday!

Cheers!

Water works

Water is essential for good health.

Every part of our bodies from our skin to our brains count on water to function. If something as simple as drinking more water can improve one of our greatest gifts, our health, then I propose we drink up!

(I'll wait here why you go get yourself some water)

I'm not going to lecture you on the benefits of drinking water because (I am not qualified to do so and) I'm kind of thirsty.

In a nutshell, here are the top motivators to get ME to drink more water.

H2O:

• Suppresses my appetite naturally and aids in digestion
• Provides me energy throughout the day (seriously!)
• Keeps my skin clear and healthy
• Cushions and lubricates bones and joints allowing me to preform better in the gym
• Transports nutrients throughout my entire body
• Helps maintain my hard-earned muscle
• Reduces water retention
• Increases my metabolism

Speaking of metabolism, I recently read 3 interesting claims about the impact water can make on this very subject:

1. A study published in the Journal of Clinical Endocrinology & Metabolism found that drinking about two cups of cool water on an empty stomach resulted in a 30 percent leap in metabolism.
2. Even mild dehydration will slow down one's metabolism as much as 3% (according to an article referenced on definingedge.ca). GULP!
   
3. Researchers at the University of Utah found that subjects who drank eight to 12 eight-ounce glasses of water per day had higher metabolic rates than those who only drank half as much.
   

Just reading these three points again are good enough reasons for me to commit to drinking more water.

While the experts agree there are many benefits to drinking water their recommendations vary on how many ounces you need.They usually calculate their recommendations on a complicated equation based on the weather, your activity level, your weight, and the last four digits of your social security number (kidding)!

Some experts will tell you to drink 8 cups of water 8 times a day, others will tell you to double that on days you exercise while supplementing with a sports drink. Still others recommend dividing your weight in half and consuming that many ounces, plus an additional 24 ounces on training days. I'm sure you've read some of these recommendations along with a few others. It's confusing, isn't it? Whatever equation you choose the most important thing is to pick one that is right for you and start making water part of your healthy lifestyle.

If you were to ask me how much water I drink a day, I would probably say not enough. I do drink quite a bit of water, but I could do better. If you're already in the habit of drinking water then I give you a standing H-2-Ovation!

If you are looking for ways to add more water to your day, here are a few tips that might help you get your fill:

• Fill a water pitcher each morning and make sure you drink the entire thing by the end of the day. The pitcher I use makes fruit infused water.
• Find a favorite water bottle (like the KOR ONE Hydration Vessel) and refill it throughout the day
• Carry a bottle of water with you everywhere you go
• Drink a glass of water before each meal and one during each meal (sometimes I mistake hunger for thirst, so this tip can help me reduce the amount of calories I consume)
  
• Freeze half a bottle of water and then top off the rest of the bottle with cold water to make ice cold water to go
• Drink a bottle of water every hour. Sabrina gave me this tip! I'm going to try to set my Blackberry to go off once an hour as a reminder.
• Drink 4 gulps of water before returning every email
• For a little variety add lemon (right, Amy?), lime, orange, or cucumber slices. Sometimes I will add a cinnamon stick or even a few mint leaves to a bottle that I refill during the day.
• Keep tabs on how many glasses you've had by entering a tick mark on your calendar, on an index or business card, or whatever is convenient for you

Now, I'd like to hear from you. What tips do you have to make sure you're drinking enough water?

While you're doing that, I'm off to the loo.

Salute!

Water Bottles Redesigned

If the U.S. Environmental Protection Agency wanted to add a 4th "R" to their Reduce, Reuse, Recycle campaign, then I would suggest adding "Redesign" and the KOR ONE Hydration Vessel should be its mascot.

The truth is, I am a self-proclaimed water bottle critic. Because I drink a lot of water on the go I happen to be a little picky about the reusable water bottles I purchase from the shape, size, lid, mouth, weight, and even the color.

I have my fill water bottles in my cupboards, but only one water vessel. I recently received a KOR ONE Hydration Vessel as a gift and now it's one of my favorite things. There are many features that make this vessel unique including: The sleek contemporary design, the easy-open hinged cap, and the cushioned base that protects furniture. It's the water bottle redesigned.

The KOR One holds 25.3 ounces, is BPA-free, and is made to stand up to extreme use and repeated runs through the dishwasher. It is also taste, odor, and stain-resistant and can tolerate hot liquids and even freezing. All of this makes this water bottle critic rejoice!

KOR's exceeded my expectations with the design elements alone and then they went ahead and out-did themselves. KOR's takes social responsibility seriously. Very seriously. They donate their time and 1% of sales to non-profit organizations focusing on water-related issues. They operate under stricter environmental production standards than required by law, and they will even pay the postage to have your water vessel recycled when it's ready to retire.

As if all of this wasn't inspiring enough, the KOR One features a secret space inside the cap so you can to write yourself a personalized note. So, each time you take a drink you read a motivational message. You can change the message as often as you like. I love this feature, especially when taking a sip of water during an especially grueling workout. Right now, the message under my lid says "Difficult, Difficult" click here if you need a refresher.

Did I mention the vessels come in 4 colors? Ice Blue, Sawgrass Green, Orchid Pink, and Sunrise Orange. For the next four days we'll be giving away one KOR ONE Hydration Vessel, one in every color!


Here's how you can win a KOR ONE Hydration Vessel today:

1. Repeat this contest information to a few of your friends in an email, on your blog, on Facebook, OR, retweet it on Twitter ( RT@joannasutter H20 bottle redesigned! Win 1 here 2day http://bit.ly/4psBnN )
   
2. Then, enter your name and what inspirational message you would write under your cap in the comments section below.

Today's contest ends at 12:00 A.M. CST, one winner will be drawn from the entries, and the winner will be announced back here on Tuesday.

Now, I really must go, it's time for a refill!

Sunday School

RISE AND SHINE! It's time for Sunday School! Throw on your good shoes, grab some snacks, and pack your Wordlock so it can keep a Birds Eye view on all of your favorite things.

Then, get moving and enjoy the wondrous world out there...

Wordlock Contest Locked Up

Congratulations to Joe for winning the final Wordlock drawing. Joe entered GOLF as his favorite 4 letter word.

Thanks to everyone who joined in the fun this week during our Wordlock contest series.

I hope you have a great weekend whether you GOLF, DRAW, chop an ONION, enjoy some good FOOD, or just go a little LOCO! But, as DAWN suggested, make sure you build in some time to REST!

Wordlock Contest for Sports Nuts

Congratulations to Pintarosa for winning the Wordlock en Español! Pintarosa entered the word LOCO as her favorite 4-5 letter word, isn't that crazy? Thanks to everyone who played along! You guys are bien! Pintarosa, please send your address to joanna.sutter@gmail.com and your loco lock will be on the way.

You have one FINAL chance to win a Wordlock today! We are giving away a BIKE Wordlock so to enter the drawing submit your favorite 4-5 letter sports or fitness related word in the comments section below. This contest ends at 12:00 A.M. CST. Check back tomorrow to see if you won!

Go to it sports NUTS!

Sometimes you feel like a nut

You might think I went to (entirely) too much trouble putting these nuts on a pedestal, but I happen to believe that is exactly where they belong.

Two of my favorite things, almonds and chocolate collided and as a result, Emerald Cocoa Roast Almonds were brought to market. These almonds are not wearing a chocolate candy coat, but more like a baked-in dusting of dark cocoa. They are a great afternoon snack and have a knack for helping me knock out my sugar cravings.

If you don't have an nut allergy, then you simply must give these almonds a try. They come in 100 calorie packs, jars, and if you are a Sam's Club member then consider yourself blessed because you can buy a vat of these almonds on your next visit.

I think Emerald can sleep better now because with Cocoa Roast Almonds the slogan "sometimes you feel like nut, sometimes you don't" does not apply. Now that these almonds hit the shelves, I always feel like a nut.

Wordlock Contest en Español

Congratulations to ERIN for winning Wednesday's Wordlock contest.Yesterday's challenge was to list your favorite 4-5 letter VERB. Erin entered DRAW, which is entirely appropriate because I've seen her work and this girl has SKILLs!

You can enter today's drawing to win a Wordlock en Español! That's right! Wordlock created a lock that uses palabras en Español, no números! To enter today's drawing, in the comments section below, list your favorite 4-5 letter word en Español.

Be sure to enter before 12:00 A.M. CST and check back on Friday to see if you are número uno!

Hasta luego!

Shoes with a soul

When I grow up, I want to have a title like 'Chief Shoe Giver'. Blake Mycoskie's holds this title as founder of TOMS Shoes. TOMS Shoes, named for the idea that there can be a better tomorrow, is a company that incorporates giving in every thing they do. For every pair of TOMS shoes purchased they give a pair of shoes away to a child in need.



Chances are you've seen the AT&T commercial featuring TOMS Shoes, or watched Blake's story on CNBC's The Entrepreneurs, or even read about TOMS Shoes somewhere along the way. My friend Sheila actually took the extra step and ordered a pair of their shoes and inspired me to write about this amazing organization.

As I was researching TOMS Shoes I was moved by the magnitude of their mission. Since they started in 2006, they have given away 140,000 pairs of shoes and plan to give away 300,000 pairs of shoes this year. Because of this, children in need around the world have protection from disease that can spread through foot sores. Not only that, these children can walk longer distances to get things we take for granted everyday like food, water, clothing, shelter and medical attention.

I encourage you to stop by www.tomsshoes.com to learn more about this organization. If you need a new pair of shoes, you might as well shop while you're there. I have my eye on a pair of TOMS boots that I might pick up for the Fall. I guess if I can't be a 'Chief Shoe Giver' I can step up and be a 'Pretty Good Buyer'.

Wordlock Contest

The winner of Tuesday's Wordlock challenge is ALI! Ali's favorite 4-5 letter food is ONION. No need to cry if you didn't win because you have another chance to win a Wordlock today!

Since it is back to school time, we are going to break out our English books. To enter today's drawing, in the comments section below, enter a VERB containing 4-5 letters.

JUMP on it, the contest ends at 12:00 A.M. and the Wordlock winner will be announced on Thursday.

Rise and Shine

From what I can remember, every Sunday morning Mom would start the day by singing "RISE AND SHINE" to get my brother, sister and I out of bed. But truth be told, what really got us "up and at 'em" was the sweet smell of potatoes, green peppers and onions sautéing in the kitchen. Those mouth-watering flavors and the crackling sound of vegetables sizzling in a hot pan always bring me back to memories of home sweet home.

Dad was always in charge of making breakfast, from Mickey Mouse shaped pancakes to vegetable filled frittata's. A frittata is an Italian omelet often made with meats, cheeses, vegetables, and of course, eggs. In other words, a frittata is like a crustless quiche, capisce?

I can picture Dad standing in front of the stove with a dish cloth tossed over one shoulder flipping our frittata ever so carefully in order to cook both sides of the egg bake. It was quite a
balancing act. He would invert a plate covering the hot skillet, flipping the frittata, and returning it safely to the pan. I think I held my breath every time I watched him.

Dad made frittata using this technique until a few years ago when we discovered an easier way. Our friends, the Calphalon's, created the Unison Slide Nonstick Frittata Pans. The pans are sold in a set and have interlocking handles for flipping frittatas right on the stovetop, eliminating the need to use a plate. The pans are available at Williams-Sonoma and are sold in two sizes. Dad has the large set of pans that make a 10' diameter frittata and I am the proud owner of the
small set that make an 8" frittata. I have to say these are my favorite pans in my kitchen.

There are a million or more recipes out there for frittata, just ask Google. Below is the recipe I've been flipping up lately. I love the simplicity of this recipe and the fact that you can add in whatever ingredients you happen to have on hand.

Buon giorno Frittata
(Makes 1 serving)

3-4 eggs (I've been using egg beaters or egg whites)
1/4 tsp. freshly ground pepper
1/4 cup grated Parmesan cheese
1 tsp. olive oil
1 handful of fresh spinach
1/4 cup broccoli
1/4 cup red onion

Directions:
In a bowl, gently beat the eggs and whisk in the pepper and cheese. Set aside.

In the deep half of a frittata pan warm the 1 tsp. olive oil. Toss in the vegetables and sauté until tender.

Add the egg mixture and cook, using a spatula to lift the cooked edges and allow the uncooked eggs to flow underneath. Continue cooking until the eggs begin to set.

Set the shallow half of the frittata pan over medium heat and lightly coat with olive oil. Place the shallow pan upside down on top of the deep pan and flip the frittata into the shallow pan. Cook,
covered, until the eggs are set, about 5 minutes.

Gently shake the pan to loosen the frittata and slide it onto a serving plate.


I've never made a frittata as good as Dad's, but they never fail to help me Rise and Shine!
Buona fortuna!

Wordlock Contest

Congratulations to Yum Yucky for winning a Wordlock in Monday's Wordlock drawing. The 4 letter word that makes her smile is FOOD.

To keep her smile going, today's contest is to list your favorite FOOD containing 4-5 letters. No, Jen, BEER is not food!

Submit your entry in the comments section below before 12:00 A.M. CST and check back on Wednesday to see if you won a Wordlock.

I would submit my answer, but you might think it's a bit CORNY.