So I’ll occasional pop over to Starbucks every week or so to grab some mocha…

(and well, for a change of mood when my mind’s in freeze mood – you know those days when you feel like grabbing your favorite beverage and flipping through a book or magazine)

Anyways…

I’ll admin I like their mocha but I’m always lost when I look at their food menu.

I mean, unless I’m desperately hungry, I’d simply skip the food on their menu altogether – not even a good choice for a snack on most days.

And you know what, I bet I’m not the only one tempted to skip those meals. Hear this…

I just came across a comment by Starbucks Chairman and Chief Executive Howard Schultz saying how he was “embarrassed” by the food at Starbucks and that it would be “completely reinvented by fall.”

Now get this…

I just there was something in the news today that’s hopefully a sign for things to come…

Starbucks just added what they call “dietitian-designed breakfast foods”

That’s 5 food menu items including hot oatmeal and a protein plate, a new improved apple bran muffin, a 100 percent whole-grain pastry made with seasonal fruit and a multigrain roll with seven different seeds and grains. (you can check out the full story here )

But what is it that got me excited…

Even though I have zero plans to visit a Starbucks before heading to office in the morning?

Here’s one reason…

It’s because I’ve seen countless friends skip breakfast all together and… well, you know… grab a morning coffee.

So I’m thinking: maybe next time they’ll be tempted to grab some food along with their coffee. (Would you?)

After all, some breakfast is way better than No Breakfast. (Read that again, it’s that important)

I’ve covered this in an earlier post: “Don’t Skip Breakfast Even While Slimming”

And you know what, way too many people would rather grab a few minutes extra sleep than breakfast.

And if you’ve ever found yourself tempted to skip breakfast because you’re too busy or in a rush, hang in there because I’ve got a resource that’s all about “10 Tips To Making Time For Breakfast”

But first, check out some of these eye-opening stats:

• Almost one in four adults in Ireland often skip breakfast and almost one in five often skip lunch.
  ( reference )
• In the UK, a survey of over 1,000 workers found that more than a third of office workers either never have breakfast or have it just once to three times a week.

  Here’s an interesting quote from independent nutritionist Mark Barker:“People who eat breakfast are also more physically energetic and have beet co-ordination. Research tells us that scores on memory tests were about 15% lower in people who skipped breakfast,” he said. “And those who skip it tend to eat sugary, fatty foods later in the day, reducing their productivity.” ( reference )

• And how does it affect kids?

  Well, one study found that irregular breakfast eating had a significant negative association with quality of life among Japanese schoolchildren.Another study, surveyed the behavior of 1609 Taiwanese adolescents aged 12 to 20 where 23.6% of participants reported that they ate breakfast irregularly on schooldays. And, odds of becoming overweight were 51% greater for those who regularly skipped breakfast. ( reference )

• Okay, here’s something to cheer you up…

  David Clarke, chief executive officer of Best Western Hotels, says “Over the past few years the gender split with breakfast has become much more noticeable. Female guests certainly head for the healthy option much more than men, especially when traveling for business reasons”
  ( reference )

And now for those “10 Tips To Making Time For Breakfast”

I like Mr. Breakfast’s 6 “A.M. FUEL Rules”

Right now, I’m into Tip #6, I’ve become a bit of an oatmeal fan (along with a mix of crunchy, dried fruit and morning protein).

Plus, he goes on to share 14 “Quick & Healthy Breakfast Recipes” at the end of that webpage. Be sure to check those out (click here to see it now)

M. Jamal

P.S. What’s your morning eating habits like? Do you skip breakfast often?

P.P.S. On another note, I wonder if the Starbucks vs. McDonalds is behind this whole thing. Would you say Starbucks is trying to win over some “morning meal seekers”? Here’s the video…

I stopped chewing my breakfast and took a step closer to the TV…

I noticed something intriguing about the silver medalist that had just stepped onto the podium.

Something that both reminded me of my last blog post ( At 41 She’s As Toned As Swimmers Half Her Age…)… and… further cemented that “No Excuse” mentality that I want you to get a feel for (and probably give it a try if you’re not doing so already).

What am I talking about?

Who was on the podium?

Well, for starters imagine paddling for 500 meters… (just over quarter of a mile, 0.310 miles to be exact)… in under 2 minutes?

You gott’a be in great shape and super fit, right?

Next, picture yourself lining up against eight top athletes who are dead-serious about getting past you in this race.

(We’re talking Olympic medals).

One athlete is the 2004, Athen’s Olympic bronze medalist and 18 years your junior (plus, other athletes who are 11, 13 & 14 years younger).

Most folks would stake the odds against you.

Most would outright believe it impossible (just like those moments when you put up all kind of excuses: why you can’t get slim, slender and lean).

Yet one lady managed to beat the odds.

That’s Italian canoer Josefa Idem Guerrini who, at age 43, squeezed her way into the silver medal in Beijing’s Olympics this past Saturday.

Josefa believes that…

“A long sports career studded with great results is like climbing a mountain and reaching the summit. At the top there is an incomparable view.”

And… with a total 5 Olympics medals (one gold, two silver and two bronze), plus some 35 international medals during her career… that’s proof she’s still at her prime.

Surely it takes immense preparation (both mental and physical) to win Olympic medals.

Surely there’s a special “Sacrifice And Dedication To Achieve Your Goals” aspect to reach such elite levels.

I hope this inspires you to get up and get moving.

I hope this inspires you to take on new habits that’ll have you seeing a lean, slender figure sooner than you thought possible.

Best wishes,

M. Jamal

P.S. You can check out the Olympic podium photos for that even by clicking here.

Most of the videos I found about Josefa are in Italian. So here’s a feel for the energy and physical endurance that goes into such a race; from the 2007 World Championships. (Notice, Josefa didn’t even make it to the top 3 in this race. Yet she came back to steal an Olympic medal a year later)

OK, here’s another one if you wann’a see Josefa in ‘close up action’. It’s Athen’s 2004 Olympics semifinals. She went on to grab a sliver medal.

Looking for inspiration? Maybe that ‘spark’ to get you motivated and stepping forward into the best shape of your life? Then listen to this…

She’s a mother of a two-year old yet looks as taut and toned as swimmers half her age.

Her Olympic career spans 24 years. Actually, she’s participated in a total 5 Olympics (1984, 1988, 1992, 2000, and 2008) – winning at least one medal in each of the five Olympics.

What’s more impressive, she seems to be Getting Better With Age:

• She broke the American record for the 50 m freestyle (for the 9th time) setting it at 24.25 seconds…
• She actually broke that record twice on the same day, 26 years after she first set the American record at age 15.
• Last November she became one of only five women to swim the event in less than 24 seconds when she clocked 23.82 seconds in Germany.

Who am I talking about?

It’s swimming sensation, 3 time gold medalist Dara Torres. And, just yesterday… at age 41… she bagged a 3rd silver medal in Beijing’s Olympic Games on the final day of swimming at the Water Cube. That’s a career spanning a total 12 Olympics medals.

Impressive? Yes.

Inspiring? Well, listen to this message from Dara’s website:

“…My work is other people’s play. I am in a pool doing what I was meant to do, swim.
For anyone who feels stifled or stuck in their life, I say break down those barriers of indecision. Never let anyone set your personal or professional agenda.

Live every day with the passion of your last. If I can inspire both women and men in anything it would be that age is just a number, not a death sentence. Wake up every morning with a plan and a dream. If you do, like me, dreams do still come true in your 40s and beyond!”

I hope this adds a ‘spark’ to your day. Even more, let your desire turn into reality. Note down at least one action… one habit… one change… you’d like to ‘Make Happen’ over the coming 2 weeks.

M. Jamal

P.S. Do you have an inspirational Olympics moment? Any Athletes that motivate you?

P.P.S. Check out this Dara Torres video

For more recent videos click here

Ever been from one store to the next trying on countless swimsuits… wishing you’d find something ‘acceptable’?

Then you’d start wishing for a perfect-fit swimsuit that fits like a glove, one that you could customize from neckline to leg line?

Sounds too good to be true?

Hold on…

I think I just stumbled onto something that’s worth a look…

I first read about this 45 year-old woman who was both self conscious… and… a little apprehensive about her beach vacation. Next she comments: “Last night I picked up my suit and I’m so pleased. I really think the suit is the most suited to my body of any suit I’ve owned.”

I kept noticing comments like this from Debbie:

“I immediately realized that I was not pulling and tugging on anything, anywhere. This was the first time I have had a swimsuit top actually fit. I wanted to say it fit like a glove, but actually it fit better than a glove, it fit me.”

That’s when I was convinced it’s worth posting something about it (in case you’re also in search for a ‘True Fit’ swimsuit).

I’ve posted a video that illustrates this concept (see below).

There’s 3 things worth noting:

• A 3-D body scanner captures 140 body measurements in under a minute to create a swimwear line that flatters and fits your unique shape.
• You’ve got a choice of over 40 basic styles and over a million combinations to create a made-to-order swimwear. Effectively you can choose the neckline, leg height, straps, lining, bra, fabric, hardware, color and more.
• The fabric is 5 to 10 times more resistant to Chlorine… and resists sagging and bagging with normal wear… because of something called Xtra Life Lycra. So you can wear it longer.
  

Check out the video (below) for a preview… and you can click here to learn more about this.

M. Jamal

P.S. Seen this before? Maybe tried it? What you think… How does it compare to your current swimsuit?

Most of the Western world welcomes summer beginning the second half of the calendar year, and once again, it’s that time of the year to look for swimsuits that would enhance the assets and camouflage the not-so-good areas.

Since bathing suits are seldom classified according to any particular categories such as body types when they’re sold in department stores, it would be easier for you to look through catalogues or surf the Internet for the swimsuit that would look most flattering on you.

Before doing so, you should first look at the guide below to have an idea of which swimsuit style to choose:

Small Bust:

Choose a halter top in any bright color such as pink.

This particular style, or one that dips low at the chest and is tied at the nape, can create a cleavage even when you’re not endowed with one. It’s also possible to wear a one-piece suit, but choose one that is padded at the bustline and has snug-fitting underwiring.

Full Bust:

You’ll know when you fall under this category if your torso is comparatively larger than the bottom half of your body.

A swim tank-type bathing suit helps minimize large breasts, and so would a two-piece swimsuit whose top is darker than the color of its bottom piece. Try a sports top, too, as these keep everything in place (few things are worse than an underwired bikini top which can’t quite hold things in place). They also keep you more comfortable, knowing you have full coverage.

Small Bottom:

Purchase a suit with a ruffle-hemmed bottom or use a mini-sarong and tie at hip level when out of the water.

Large Bottom:

If you have the so-called pear or triangle shape, attention must be drawn away from the lower half of your body.

To do this, go for a swimsuit with special detail on the chest area.

It could be anything such as a tie bow or a crest, which help to create a more balanced figure. You may go for a deeper neckline or extra padding, and side ruching at the outer edge of the bust creates interest around this area rather than on your lower torso.

Alternatively, you can camouflage your problem area with a skirted bottom, if you feel that covering your hips and thighs would make you feel more comfortable.

Boyish Figure:

When you don’t have enough curves, look for styles that would give the illusion of an hourglass figure.

One good design is a one-piece suit that is cut off at the sides but with material covering the middle of your torso. Choose printed swimsuits instead of plain ones, and go for the large prints, especially florals and wide lines.

Avoid solid black pieces as these would tend to make flat even flatter.

Full, Round Figure:

A one-piece bandeau will give the illusion of height and at the same time slims the figure.

Attention is drawn to the chest area, balancing the look, and its strapless nature makes you look even sexier.

Plus Sizes:

Women with plus sizes simply shy away from the beach or wrap themselves like mummies in sarongs, but this shouldn’t be the case.

All you have to do is find a swimsuit with a busy print to distract the eyes. Choose those with two or three colors only, and the prints can be geometric shapes or lines – anything but large circles.

If you have a belly bulge, do stay away from two-piece numbers.

Instead, find an empire-waist swimsuit to emphasize the bust line and conceal the belly area.

V-necklines are recommended to draws the eyes up, towards the bust and the neck and face. You can also look for tummy-control swimsuits to help firm your mid-portion.

Wide Shoulders:

To keep them looking more proportional, select a swimsuit with thick straps. You can also use halter tops in dark colors to draw the eyes towards the center of your body.

Petite:

Refers to women 5’4” and below. The best swimsuits are monochrome plain ones with smooth, lean lines and minimal detailing.

Short Legs:

Instead of trunk-style swimsuits, choose a raised leg cut such as French-cut numbers to elongate your legs. In addition, it’s better to wear one-piece suits in solid colors which don’t break up the body but rather give an elongated illusion.

Maintain a good posture and don’t try to hide a large bust, for instance, by arching your back.

If you find the right type of swim wear, carry it proudly.

Most types of swimsuits would look good on any person when worn with confidence.

M. Jamal

They’ve been called The Bikini Of Footwear. They’re simple, cool, comfy, rather cheap and in-style for summer… yet they can cause a lot of havoc on your foot if over-used!

Wearing flip-flops feels like giving your feet a break (especially on a warm summer day)… yet it can be quite the opposite if you plan on doing a lot of walking.

They offer little if any support (no arch support, heel cushioning, or shock absorption)… and… some Doctors have gone as far as saying, “Flip-flops have single handedly caused more problems with people’s feet in the last couple years than probably any other type of shoe”

Hmm, are they really that bad?

It all comes down to flat flip-flops having no support for your foot. Especially those slip-on, toe-thonged flip flops. This means your foot can slip in any direction which in turn reduces the efficiency of its ‘shock absorption’ function.

I’ll get to an interesting University study in a moment, first here’s an illustration from a forbes.com article:

“Flip-flops don’t really hold on the foot like most shoes do, so we use the tendons and muscles to hold them on,” says Dr. Greg Cohen, a podiatrist at Long Island College Hospital in Brooklyn, N.Y.

During the summer, Cohen also tends to see a lot of ankle sprains–another result of flip-flop use. “When a person steps off the stairs or a curb wrong, there’s nothing there to hold or support the foot or ankle.”

Another article in USA Today lists the following as “Possible Consequences” of wearing flip-flops as everyday shoes:

• Sore arches and heels, which can progress to chronic conditions, including inflamed Achilles tendons and plantar fasciitis, inflammation of the connective tissue between the heel bone and the toes.
• Heel calluses (from the pounding).
• Hammer toes (from the gripping).
• Irritation between the toes (from the toe thongs), which can lead to nasty fungal infections.

How The Foot Hits The Ground:

When one professor at University of Auburn noticed an increase in lower leg pain as students came back from summer… (the same students who would’ve likely slipped into flip-flops all summer)… she setup an interesting experiment.

She lined up 39 students and setup to analyze how they walk. Participants switched between thong flip-flops and sneakers.

Analyzing the data revealed a hidden behavior…

Walking in flip-flops alters the mechanics of every step.

For example, flip-flop wearers take shorter steps! In other words, it leads to an unnatural, toe-gripping, foot-slapping gait.

What else did the study reveal? Well, for that I recommend checking out this blog post by Maggie West. (Actually, I think she gives this topic better coverage than ABC News)

M. Jamal

P.S. So, does this mean you should drop your beloved flip-flops this summer? The phrase we ought to remember is “moderation” and “the right footwear for the right activity”.

I wouldn’t dream of going on a long walks in flip-flops.

Yep, at one point I’ve tried that and it wasn’t a pleasant experience - especially when you’re pounding hard ground. It felt like foot abuse and I was literally running for a foot massage later that evening.

Personally, I’m not into thong styled flip-flops. I usually slip into light strappy sandals if I’m gonn’a spend some time by the pool or beach. I’ve generally found it ok as it’s softer ground and I’m not doing flip-flop marathon walks anymore! Only one problem I’ve encountered; watching out for slippery spots.

Have you experienced foot pain in the past from flip-flops?
Do you see it as fashionable, all-day footwear?
And… What’s your footwear gonn’a be this summer? Love to hear your thoughts.

It’s estimated that nurses walk 986 steps an hour while lawyers take 633 steps per hour. And secretaries would put in some 4,327 steps a day (that’s 2.7 km, 1.6 miles).

So, how many calories can you expect to burn?

Well, that depends on your walking speed, intensity, weight, whether you’re walking up an incline and so forth. It’s not an exact science, yet it’s estimated that an average person burns around 100 calories per 2,000 steps (that’s 1.6 km, 1 mile)

And… when you consider that typing and e-main and hitting send is estimated to burn around 9.5 calories… versus 19 calories for walking to a co-worker’s office and handing him documents… it’s easy to see that walking is one of the simplest ways to get “Active”.

I mean, you can always step it up into a jog, rope skipping (or even a full blown fitness program) in a few weeks.

I’ve personally known lots of women who cringe at the thought of joining a gym yet won’t mind spending an hour walking outdoors in a pleasant environment. (Have you noticed this as well?)

And… what’s the most important item to consider before walking?

Yep, a good pair of shoes.

It’s estimated that you’ve got to replace sneakers after running 300 to 500 miles or doing 300 hours of aerobic activities.

Yet… what else should you look for in a good pair of walking shoes?

Well, here’s two useful resources to check out:

• 8 Tips To Selecting The Right Walking Shoes
• There’s No One Shoe That’s Good For All

M. Jamal

P.S. Shoe technology that rolls through your foot!
If you’re on your foot all day here’s an interesting kind of shoe worth a look. (Have you seen these?)

This video runs through:

• How this kind of shoe relieves strains on joints by simulating walking barefoot on sand.
• How conventional shoes and striking heal-toe causes an unnatural forwarded tilted stance eventually causing back and joint problems.
• How it gets more muscles engaged.
• How pressure distribution across the sole of the foot is maximized.