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This site is a BLOG that can help people learn an abundance of information about fitness and how to lose weight.  You will be able to find new articles here frequently that talk about weight loss and fitness. 

Dawn Perucca, the Author, also likes to predict how the votes will roll-in on the American Idol, Dancing with the Stars and So you think You can Dance shows.  She will be posting Articles regularly that will be her predictions regarding which of the Contestants on those shows will be voted 'IN' and voted 'OFF'.

Please feel free to post your comments about these articles.

Exercise for Clunker Bodies

Why should you exercise? 

Exercise dramatically improves your health!!!

What types of benefits should you expect to receive from exercising?

Improved energy level, improved cholesteral levels, improved blood pressure
levels, improved muscle to fat ratio,  improved appearance, improved
self-confidence level, improved cash-in-your-pocket because of decreased
medical expenses, improved life-expectancy.  The list of improvements you
would receive goes on-and on.

Exercise dramatically decreases your liklihood for acquiring major health
problems, such as Diabetes, Neuropathy, Heart Attacks, Strokes, Cancer,
Blood Clots and other types of clunker health problems.

Even though most people have heard about all of the benefits they could
receive from exercising regularly, they, never motivate themselves to exercise
regularly.

I, unfortunately, was diagnosed with a brain tumor 2 1/2 years ago.   I was
immediately placed on steroids to decrease the swelling around my left eye
and brain tumor.  The steroids caused me to become very hungry 24 hours
each day.  I consumed much more food during that time than I ordinarily
would and I had to lay around for 2 1/2 months.  Once I was taken off of the
steroids and was trying to return to being active; I couldn't believe how horrible
my entire body felt.  I wondered if that is how a lot of people feel all of the time. 
I didn't understand how anyone could stand to feel that way all of the time.  I
realized then, how important, staying active is.

My brain tumor was biopsied and determined to be non-cancerous.  It is a type
of tumor that I was either born with, or it began developing when I was a young
child. 

While I was trying to get rid of my excess weight; I realized first- hand how
difficult it is for someone who is completely out of shape to begin an exercise
program.

I wasn't able to do much exercise when I first started walking on a nature trail. 
I was getting lots of sore muscles and I was feeling wiped-out for a couple of
days after each workout. 

I had to listen to my body throughout my journey.  It was important for me to
know when to do easy exercises, when to do more strenuous exercises and
when to let my body rest and recover.

It was important for me to realize that I shouldn't expect my out-of-shape 43
year old body to be able to do what it could do when I was in shape and 20
years old.

It was also important for me to realize that I needed to incorporate regular
activity into my life permanently; therefore, I needed to design an exercise
program for myself that would give me the results I wanted and would not be
so difficult that I would lose interest in the program.

The goal for anyone who is just beginning an exercise program should be to
increase how much exercise they are able to do gradually over time. 

Athletes who are in-shape typically alternate intense workouts with easy
workouts or alternate which muscle groups they are exercising.  Even top
athletes need to rest completely some days in order to let their bodies recover.

Athletes who are desperate to improve their performance level sometimes
exercize too much.  Excessive exercise burns fat and muscle.   Anyone who
wants to imrove their physical abilities needs to be careful to not exercise so
much that they are burning muscle. 

One pound of muscle burns approximately 35 calories per day.  One pound of
fat burns approximately 2 calories per day.  Accumulating muscle is one of the
ways someone can increase their metabolism and keep lost weight from returning.

People who are just beginning an exercise program should do whatever exercise
they prefer to do that they think they will be able to keep doing for a long time. 
Walking is a very popular exercise for people who have not been exercising.  If
you choose walking as your exercise; on your first day, you should do whatever
amount of walking it will take to give you some sore muscles.

You probably won't want to do any walking for exercise the next day or 2 after
your first day.  Listen to your body.  Once your sore muscles have healed.  Walk
again, a little bit more the next time.  If you have sore muscles from walking this
time, let your body recuperate before you walk for exercise again.  Keep returning
to your exercise routine every time your body feels like it has once again recovered. 

This process of overworking your muscles, then letting them repair and rebuild
themselves will burn lots of extra calories even after you have stopped exercising. 

Don't let sore muscles discourage you.  Remind yourself that those sore muscles are
burning extra calories.

Over time, you will be able to keep increasing how much exercise you are able
to do.  Once you are able to do significantly more exercise; you, may want to
start doing a variety of different types of exercises in an attempt to build as
many different muscles as you can.

When you do exercises that work the largest muscles in your body, for example
your thigh muscles and your back muscles, you are burning more calories than
when you are exercising the smaller muscles in your body.

Exercises that are considered to be whole body exercises (walking, jogging,
sprinting, squatting + raising weights over your head and swimming are some
examples) tend to burn significantly more calories than exercises that work
individual or small groups of muscles.

Keep in mind that you won't realize dramatic results from exercise if you
exercise regularly for one week.  Exercising regularly for several months can
produce dramatic results in a persons health, physical appearance and mental
attitude.  Exercising regularly for several consecutive years can result in
phenominal changes in a persons physical and mental well-being.  When you
are considering exercising, you shouldn't think too much about how the exercise
will make you feel in the short run (even though exercize will give you an after
workout mini-high), you should think about how the exercising will make you
feel in the long run.

Reverse aging and avoid having a clunker body.  Exercise is the fountain of
youth.  It really can alleviate, postpone and / or eliminate many health problems.

Written by:  Dawn Perucca
www.thesoccerlockersite.com
www.dawnperucca.com

Does your Food become Energy, Muscle or Fat? 

Whether or not the calories you consume become energy, muscle or fat depends largely on
whether or not you have a Healthy Diet.  It depends on what types of foods you consume, the
timing regarding when you eat what and whether or not your calorie consumption is less than,
the same as or more than your body's calorie maintenance level.   How active you are is also
an important factor.

FIBROUS CARBOHYDRATES:

If you want to have more energy; consume fibrous carbohydrates frequently. Some fibrous
carbohydrates are: brocholli, green beans, spinach, canteloupe, apples, pears and bananas.
Fibrous carbohydrates give you energy and keep your blood sugar levels elevated much longer
than starchy carbohydrates.  Small portions of fibrous carbohydrates should be consumed
frequently every day.

STARCHY CARBOHYDRATES:

Some starchy carbohydrates are white bread, white pasta, cookies, candy, cakes and pies.
The starchy carbohydrates cause your blood sugar levels (whether you are a Diabetic or not)
to rise and fall very quickly.  The starchy carbohydrates, if consumed in moderation, can help
give you energy.  An excellent time to consume them is immediately before you exercise
and / or immediately after you exercise.  Noone, however should consume the starchy
carbohydrates in large quantities. Many of the starchy carbohydrates are not a good source
of nutrients.

Some of the starchy carbohydrates, like white potatoes and sweet potatoes, are loaded with
nutrients and are good to consume in moderation; however, consuming too much at once will
cause your blood sugar level to rise and fall very quickly, which will force your pancreas to be
over-worked. Forcing your pancreas to work too much on a regular basis will increase your
liklihood of becoming a Diabetic.  Diabetics who consume lots of starchy carbohydrates will
have a very difficult time with keeping their blood sugar levels within a normal range.  
Diabetics who consume large quantities of starchy carbohydrates will be likely to have dramatic
upward and downward blood sugar level swings.  Starchy carbohydrates should be consumed
infrequently and in small quantities.

People tend to be more resilient to the effects of anti-biotics and need larger doses of medicines
when they consume large quantities of starchy carbohydrates.

PROTEIN:

Protein is what people need to consume in order to build muscle.  Protein doesn't stay in your
system that long, and consequently, should be consumed in small quantities, frequently.  When
people are very active and don't consume enough protein, their bodies will be likely to burn
muscle as well as fat.  Losing muscle will slow down your metabolism.  One pound of muscle
burns about 35 calories per day and 1 pound of fat burns about 2 calories per day.  Consequenlty,
the percentage of muscle you have in your body dramatically effects how much food you can
consume and remain the same weight.  If you consume protein and are not active at all, your
body will not be likely to build muscle.  The combination of protein and activity are necessary to
build muscle.

FATS:

Consuming the good fats (fats found in seafood and nuts are examples) helps your body burn fat. 
Everyone needs to consume some fats.  Consuming too large of quantities of the saturated fats
can dramatically increase your risk of heart disease and other major health problems. 
Consequently, consuming the saturated fats (they are usually found in French fries and deep fried
and breaded foods) should be done in moderation.

If you are consuming more calories than your body is burning, your body will be accumulating
muscle or fat.  Your age, body type, types of foods you are consuming and activity level will be 
the main factors regarding whether or not your body is developing muscle or fat. 

If you are burning more calories than you are consuming, your body will be losing muscle
and / or fat.  Your age, body type, types of foods you are consuming, and activity level will be 
the main factors that will determine whether you are losing  muscle or fat.

In summary, small and frequent consumption of fibrous carbohydrates will help keep your energy
level high.  Small and frequent consumption of protein will help your body be able to maintain and
build muscle.  Consuming the good fats helps your body be able to burn your existing fat.  Keeping
your intake of starchy carbohydrates and bad fats to a minimum will really help you maintain a
healthy weight and avoid or minimize major health problems.

My meal plan encourages a Healthy Diet.  It recommends the consumption of the proper portions
of the various types of foods and my meal plan promotes eating small meals every 3 hours for
women and every 2 1/2 hours for men.  My meal plan can be found in both of my books,
'Dawn Perucca's Weight Loss Memoirs' and 'Dawn Perucca's Weight Loss Crash Course' and in my
'Dawn Perucca's Weight Loss Crash Course Audio CD'.  Both of my books and my Audio CD can be
found at my website:  www.thesoccerlockersite.com.

Dawn Perucca

How Many Days Per Week Should You
Exercise If You Are Trying To Lose Weight?

This depends on the type of condition you are starting out in. Young people
who are in great condition have very quick recovery times. They can quickly
ease into exercising 5 or 6 days per week.

People who are older and have not exercised for a long time are going to need
a lot of recovery time, and will need to start exercising gradually.

When someone who is older and hasn't exercised for a long time begins
exercising, they may need 2 or 3 days to recover from exercising before they
can exercise again.  The more someone exercises, however, the shorter their
recovery time becomes and what they are capable of doing increases quickly.

I am 46 years old now. Three years ago, I was completely out of shape and
carrying around and extra 35 pounds. When I started exercising again, I
walked for about an hour, 3 days per week, during the middle of my walk, I
jogged and counted every time I stepped on my right foot. In the beginning,
I only jogged 200 steps. I did this for a couple of weeks. Next, I was stepping
on my right foot 300 steps, each time I jogged, about 3 times per week. About
6 weeks after I began jogging, I was stepping on my right foot about 600 times
when I jogged. I kept increasing how much exercise I was doing, but, listened
to my body. I was always trying to make sure I didn't get injured.  Any time I
had sore muscles, I either just walked, rode a bicycle, exercised other muscles,
or skipped exercising that day.

Any time, my muscles were no longer sore, I began exercising again.  This
morning, I jogged 5.73 miles on a treadmill in an hour.  In a lot of ways, I
feel like I am young again.

Exercise not only burns calories while you are exercising; if you exercise
enough, or intensely enough, your body will continue to burn calories for up
to 48 hours after you have stopped exercising.  The process of overworking
your muscles, then allowing your body to rebuild your muscles, burns calories.

Some people are discouraged by exercising soon after they start an exercise
program because of the sore muscles, time and effort it takes and perhaps
the numbers on the scale don't decrease for them right away.  When the
proper amount and frequency of exercise is accompanied with a proper diet,
the bodies muscle to fat ratio improves quickly.  Muscle does weigh more than
fat.  Both men and women should strive to maintain or accumulate muscle. 
Increasing your muscle mass increases your metablolism.

Even though lots of weight loss ads try to convince people that they can
become lean or in fantastic physical condition in a short period of time. The
real truth is that fantastic results are realized when someone keeps working
on their fitness goal over a long period of time.

Whatever condition you are starting-out in, you should gradually try to
increase the amount of exercise you are doing as your body tells you it is
ready to handle more.

Body builders who are trying to gain muscle and size tend to do strength
training 3 to 4 days per week, then give their body plenty of time to recover. 
Without enough recovery time, their muscles will get used as a source of
energy instead of built-up.

Distance runners tend to train anywhere from 5 days per week to twice a
day, 6 days per week. They have a tendency to become extremely lean,
because that much exercise not only burns, fat, it also burns muscle.

Both bodybuilders and distance runners become extremely lean, however,
the distance runner is usually not muscular and may be likely to endure
injuries because they don't always allow their muscles enough time to
recover and they constantly use-up the nutrient stores within their bodies.

Having a high ratio of muscle creates a fat burning furnace.  Increasing or
maintaining your muscle mass is an excellent tool for losing weight. One
pound of muscle burns approximately 35 calories per day. One pound of fat
burns approximately 2 calories per day.

Written by: Dawn Perucca
www.thesoccerlockersite.com

Oatmeal recipes for lowering Cholesterol

Oatmeal with Blueberries and Almonds

Prepare 1/2 cup of dry slow-cooking Old Fashioned Oats.

While still warm, stir in:

* 1 cup fresh or frozen blueberries
* 1 cup skim milk
* 1/4 cup slivered almonds
* 1 Tablespoon ground flaxseed

Garnish with blueberries and almond slivers if desired.

Oatmeal with Pecans and Yogurt

Prepare 1/2 cup of dry slow-cooking Old Fashioned Oats with 1 cup of orange juice
that has been fortified with stanols.

After cooked, stir in:

* 1/4 cup of pecans
* 1 cut-up banana or 1 cut-up apple
* 1/2 cup low fat or fat-free yogurt

Enjoy!!!

Oatmeal with Pumkin

Boil 1/2 cup skim milk with 1/2 cup of water.

Stir in 1/2 cup of dry Old Fashioned Oats, 1 teaspoon cinnamon, 1/4 teaspoon
nutmeg.  Reduce heat to low and simmer for about 7 minutes or until desired
consistency.

Stir in 1/2 cup of canned pumpkin, 1/4 cup sliced almonds and 1 Tablespoon
maple syrup.

Place in a serving bowl.

Oatmeal + other Grains Crockpot Delight

Mix all of the following ingredients inside the crock pot, then cover and cook on
low for 6 to 8 hours.  Stir before serving.  Add water before serving if necessary.

* 3 Tbsp uncooked barley
* 3 Tbsp uncooked millet
* 3 Tbsp uncooked cornmeal
* 1/2 cup dry Old Fashioned Oats
* 6 Tbsp uncooked brown rice
* 1 cup dried fruit (you choose which type / types of dried fruit:  raisins, dates,
   prunes, cranberries, apricots)
* 1 Tbsp. cinnamon
* 4 1/2 cups water
* 1 Tbsp. vanilla

Many more Starchy Carb Articles can be found at this link!!! 
Dawn's 'American Idol' and 'Dancing with the Stars' predictions can be found at this link!!!

www.starchycarb123.wordpress.com

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Lower your Cholesterol Levels quickly

Why are cholesterol levels monitored and discussed so frequently
in doctors offices?  Bad Cholesterol Levels are an  indicator that
major health problems are developing.  Do bad cholesterol levels
guarantee that major health problems are developing?  Yes, bad
cholesterol levels guarantee that there are fat-like substances
circulating in your blood.  Why is it so crucial that I minimize the
amount of fat-like substances that are circulating in my blood? 
The fat-like substance clogs arteries and dramatically increases
your risk of having heart attacks, strokes and other major health
problems.

Once you've decided you are going to put effort into lowering
your cholesterol levels.  It is important you discover what will
work for you.  Different people obtain different results from
different approaches.

LDL cholesterol is the bad cholesterol that can clog your
arteries and dramatically increase your risk of having major
health problems.  Less than 100 mg/dL is the optimal #.

HDL cholesterol is the good cholesterol that attaches to the
bad cholesterol and escorts it out of your system.  More than
60 mg/dL is the optimal #.

TOTAL Cholesterol # is less significant than your individual
LDL and HDL #'s.  Less than 200 mg/dL is the optimal #.

Triglycerides:  This is another type of fat that floats in your
blood.  A high triglyceride # dramatically increases your risk
of having cardiovascular problems.

AVOIDING FOODS THAT ARE HIGH IN SATURATED FAT
LOWERS CHOLESTEROL:

Foods that are high in saturated fat include:   egg yolks,
full-fat dairy products and fatty meats. 

CONSUMING THE FOLLOWING FOODS HELPS LOWER
CHOLESTEROL:

Fatty seafood, nuts, especially almonds and walnuts,
oatmeal, oat bran and foods that are fortified with stanols.

When people improve their diet, their triglyceride levels and
their good HDL cholesterol levels tend to improve, but their
bad LDL cholesterol levels tend to not be effected much.

LOWER CHOLESTEROL LEVELS WITH EXERCISE:

Doing activities that increase your heart rate helps improve
triglyceride levels and helps improve good HDL cholesterol
levels.  Bad LDL cholesterol levels can be improved
somewhat with exercise.

LOSING EXCESS WEIGHT HELPS LOWER CHOLESTEROL
LEVELS:

If you are able to lose excess fat, that will likely help you
lower your bad LDL cholesterol levels.  Losing weight will
also be likely to improve your triglyceride levels and your
good HDL cholesterol levels.

For some people, adjusting their diet, exercise and weight
aren't enough to get their cholesterol levels into an
acceptable range.

MEDICINES CAN HELP LOWER CHOLESTEROL LEVELS:

If you already have major health problems like heart disease
or diabetes and you have been having trouble with keeping
your cholesterol levels within an acceptable range.  You
should consult your Doctor about whether or not taking
medicines to improve your cholesterol levels is right for you. 
Make sure you consult a Doctor before you take medicines
to lower your cholesterol levels.  A doctor can help you
decide if the benefits from taking the drug will outweigh
the side effects from taking the drug.  A doctor can help
figure out which type of drug will interact well with other
prescription drugs you are already taking.  A doctor can
help you decide which type of cholesterol lowering drugs
would be best for you to take.

The types of drugs that are available to help lower
cholesterol levels have become much safer over time. 
Many people are planning to take these drugs every day
for the rest of their lives because they have decided that
taking these drugs will give them much better health and
quality of life than if they don't take them. 

After you have begun to do things that will lower your
cholesterol levels.  Have your cholesterol levels checked
frequently and make sure they stay within an acceptable
range.

Don't ignore high cholesterol levels.  Do what you can to
get them lowered.  High cholesterol levels damage your
body over time.

I will be posting recipes that help lower cholesterol levels
in the near future.

Written by:  Dawn Perucca
www.thesoccerlocerksite.com

Dawn Perucca's Weight Loss Memoirs E-Book, Weight Loss
Crash Course E-Book and Weight Loss Crash Course E-Audio
CD all explain thoroughly how various people who have
different body types and are challenged with losing weight
one way or another can lose weight successfully with a well
balanced diet.  This diet promotes the consumption of nuts,
seafood and oatmeal (foods that lower cholesterol levels).

These books and this audio CD can be found at
www.thesoccerlockersite.com

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So You Think You Can Dance, Final 4, Finale,
August 5, 2009

Out of the 4 remaining contestants on 'So You Think You Can Dance' this
Summer, I think they each stand a chance of winning.  Even though the
judges nit-pick Evan quite-a-bit, I have a strong hunch he has been
pulling-in more votes than Brandon.

Between Kayla and Jeannine, I think Kayla has more potential  to become
an even better dancer because of her long legs and height.  I do think,
however, Jeanine is a powerhouse and has had better solos than Kayla
during the entire season.

I think Brandon deserves to win, but, I have a feeling he won't.  I think
his physical ability is mind-boggling.  I thought his extreme dancing abilities
were especially noticeable when he was dancing side-by-side with Evan
tonight. 

If I am going to name who I think will win 'So You Think You Can Dance'
this season, I will choose, 'Jeanine'.  I don't have a strong feeling about this, 
that is just my gut feeling.

Written by:  Dawn Perucca
www.thesoccerlockersite.com

American Idol, Season Finale, Adam Lambert vs. Kris Allen,
May 19, 2009

When American Idol, Season 8, was selecting the top 36 Contestants, this Season. 
I thought Adam Lambert was going to do really well, but, I thought, he was going to
dress and sound about the same each week, and after a while, he would be bland,
even though he is extremely entertaining and different.  He has not been bland at all,
he has been extremely versatile.  He taps into lots of different emotions when he
performs.  Variety, an unbelievable amount of talent and the ability to deliver in a way
that will delight those who witness him are what he is made of.  I thought Kris Allen
wasn't going to make it into the top 12.  I thought his 1st performance that was among
the 1st group of 12 was not a standout performance.  I remember that Kara DioGuardi commented that she knew he could do better than that because he had done better
than that.  As the Season progressed, I thought, he had some really great performances
and some that weren't so great.  I always think in the back of my mind, however, that
Sanjaya stayed in the American Idol, Season 6, way longer than I thought he should
and I figured he must have been appealing to the young female voters.  During
American Idol, Season 8, I kept thinking, Kris Allen is going to be in this competition for
awhile because I think he is going to be the one who will appeal to the young female
voters.

I was surprised that the final 2 Contestants were not Adam Lambert and Danny Gokey. 
I thought Danny Gokey performed significantly better than Kris Allen during the Season
overall.

Before tonight's show, I was thinking there is no way Kris Allen could beat Adam Lambert,
he doesn't stand a chance.

After Adam Lambert performed his 1st song, I thought he did an incredible job and there
would be no way Kris Allen would be able to top him.

Then Kris Allen performed and I thought he sang way better than I thought he would.  I
did not agree with Simon Cowell.  I did not think he out-performed Adam during the 1st
round, but, I thought he was in the competition and I could see why people would be
voting for him.

After, Adam's second song, I was thinking, "Oh, Yeah", top that one Kris.

Then Kris sang and I thought he sang his 2nd song really well, however, his performance
was not nearly as exciting and filled with anticipation as Adam's song was.  I kind of knew
how the entire song was going to be dilevered after the 1st few words were sang.  His song
was kind of predictable.  Adam usually creates suspense.  I never know what he will do
next, but, I always know he likes to add the element of surprise to whatever he does.

When Adam was singing the 3rd song, I was thinking.  I don't really like this song.  I was expecting to like the song much more.  People have been raving about Kara's abilities as a
song writer, and this is what she came up with?  I guess Adam is doing the best he can
with it, but, I am just not getting into this song.

When Kris sang the 3rd song, I was thinking, I guess he is doing the best he can with this
song, but I still don't like the song.

I am expecting Adam Lambert to be our Season 8,  American Idol.  If he is not, I will be extremely surprised. 

Written by:  Dawn Perucca
www.thesoccerlockersite.com

                                                   These products are available at www.thesoccerlockersite.com

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