The DO's and DO's of Blogging.. Part 2

1.    A tip for concise communication.

Communication is critical for connecting and networking with people all over the world. The sole purpose for a blog is to network and to express your opinions and interests over the web. However if you message is unclear and is hard to follow due to the message being extensive, you lose your audience and your voice will not be heard. DO follow these tips for adapting concise communication:

·         In the words of a great comedian “Wrap it up!”- If you are over talking and not being direct with your readers, the audience loses interest and your message is misplaced. The sole purpose of “gaining a following” is to make sure your ideas are fresh, exciting, and undeviating.

·         Lastly, Remain on topic- It’s nice to have a lot to say but kind of hard to follow when you are incorporating ideas that are off topic. If you are talking about weight loss and exercise and then deviate on the topic of how you locked your keys on the outside of your car (while inside), I think you may have strayed too far. Remain on topic and focused on the significance at hand.

Unit 3... Tweet Me!!!! Intro Into Microblogging...

Hello all. I am new to the world of microblogging, however please "tweet" me @ http://twitter.com/#!/ChanelDior0. I am one of many Kaplan University students that are eager to enter the exciting world social networking.

Sidebar: Cool ppl I am following...

1. http://twitter.com/#!/toolsdigitalage
2. http://twitter.com/#!/belizemassive
3. http://twitter.com/#!/JSus33
4. http://twitter.com/#!/GolfDiGangi
5. http://twitter.com/#!/LuluBkitchen

The difficult is done at once, the impossible takes a little longer. -Slogan of the US Armed forces

I thought this would be an excellent quote to begin my journey to fitness competing. I am no stranger to working out; I have lost weight a total of 3 times in my life only to gain the weight back due to craving instant results, following trend diets, and eating improperly. So to find something that works, I decided to "eat clean", work out the healthy way, and to focus on building a healthy lifestyle. To push the envelope a tad further, I decided to enter into a fitness competition (bikini division) in June. To get started I knew I had to turn everything I knew about dieting inside out and to focus on realistic expectations.

So I've decided to join PeerTrainer.com which is a free tool used to help me document what I eat which allows me to lose weight. Since logging in two months ago I have lost 18 pounds. I have conducted research on fitness and figure competitors and found that the competition is fierce. I can't imagine my body looking like that. I mean, is that possible for me? So I decided to buckle down and to eat healthy. I am all about changing my life, but I thought about a larger picture; what if enduring the struggle and changing my life could inspire someone else to fight and overcome the ongoing battle of obesity? The answer is it can, and it will. So through my journey of "Getting PUMPED" and ultimately competing in a fitness competition I will provide informational tools that you can use within you daily lives. For example stories, inspiration, low calorie recipies, and workout tips to help you put your health in the forefront and make realistic goals to change your life!

So... what are we waiting for?...

Mexican food is my all time favorite! With that being said I have to introduce you to this fabolous recipie for cheesy Nachos:

Grilled Chicken Smothered Nachos

To save money and calories, skip buying the grilled chicken breast at the store and make Simple Grilled Chicken (see below) instead: Just follow the recipe exactly, swapping out the garlic and herb seasoning for a Mexican or Southwest seasoning (I use Mrs. Dash Southwest Chipotle). Also, be sure you either wear plastic gloves or wash your hands immediately after working with jalapeños. Though you're sure to love this dish, you won't enjoy it nearly as much if your jalapeño-affected hands make even minimal contact with your eyes.

• 1 ounce baked tortilla chips (I used Guiltless Gourmet)
• 1/4 cup drained canned 50% less-sodium black beans, heated
• 4 ounces grilled extra-lean boneless, skinless chicken breast, cut into small cubes, reheated if necessary
• 2 tablespoons salsa con queso, all-natural if possible (I used Salpica), heated
• 3 tablespoons finely chopped seeded tomato
• 2 tablespoons thinly sliced jalapeño chile pepper

Lay the chips on a dinner plate. Top them evenly with the beans, followed by the chicken. Drizzle the cheese evenly over the top. Top with the tomato and jalapeño slices and serve.

Makes 1 serving

Per serving: 321 calories, 32 g protein, 36 g carbohydrates, 5 g fat (less than 1 g saturated), 65 mg cholesterol, 5 g fiber, 498 mg sodium

Yummy right? So let's pair that good food with a workout shall we? I mean it is your first day!...

Pedal Power:CYCLE YOUR
WAY SLIM Missed your fave class at the gym? Hop on an indoor cycling bike and be your own instructor with this Oxygen-exclusive ride.

SONG
WHAT TO DO***
RPM**
TIME
HOW SHOULD I FEEL?
I GOTTA FEELING
The Black Eyed Peas
You should feel as though you could keep this intensity up all day.
Alternate one minute of a slower pace (approx. 70 RPM) with thirty seconds of a faster pace (approx. 90 RPM) for the entire song.
70 - 90 RPM

4:09

3:24

WAKA WAKA (THIS TIME FOR AFRICA)
Shakira
80 - 120 RPM
Alternate pedaling at a pace of 80 to 90 RPM for 45 seconds with 15 seconds of pedaling at about 120 RPM.
After your 15 seconds, you should be breathless. (Your breathing should return to normal before the next race.)
Add resistance, pedal for 60 seconds, then add a little more every thirty. Stand during chrouses. Sit, reducing your gear, when it’s through. Repeat.
Steady your breaths. Try breathing through your nose five times; if you open your mouth, slow your legs.

4:07

60 - 80 RPM
LOVE STRUCK
V Factory
Reduce your resistance to where it was at the beginning of the last song and follow the instructions above.
See above.
60 - 100 RPM

SHUT IT DOWN (FEAT. AKON)
Pitbull

3:46

This is the start of a three-song climb. Add tension every 30 seconds to one minute, matching your pedal strokes to the beat, or slightly below.
Your breathing should be rhythmic and easy to maintain throughout the song.

3:53

ONLY GIRL (IN THE WORLD)
Rihanna
80 -100 RPM

4:43

BIGGER THAN US
White Lies
70 - 80 RPM
Stay seated and slow down your leg speed (try adding resistance). Stand and run when the beat picks up; sit when it slows.
After your standing runs, your breathing should quicken.

3:34

You should feel the effort in your legs; don’t reach breathless.
Stand and add a bit of resistance twice throughout song. Sit down and hold the handlebars wide during the chorus.

PERFECT (RADIO EDIT)
P!nk
70 - 80 RPM
Reduce the tension and take a break; race lightly for 20 seconds, then slow down for 40 seconds. Repeat for the entire song.
3:10

STUTTERING
Fefe Dobson
80 - 100 RPM
You shouldn’t be breathless after your races, but you should be breathing hard and your heart should be pounding.
If you don’t feel the burn, crank the resistance. Try breathing through your nose five times. Can’t do it? Slow down.
60 - 80 RPM
MORE
Usher
3:49
Turn the gear high and try to maintain your RPMs for the entire song. (Stand if you need a break.) Reduce the gear a bit when the song ends.
60 - 90 RPM
Your breathing should be heaviest when you sit after your standing run.
Pedal for one minute at the low end of your RPMs (seated), then increase your gear and run (stand). When the rap begins, sit and increase the gear.

ALONE AGAIN (FEAT. P REIGN)
Alyssa Reid
3:57
Once again, you should feel the effort in the muscles of your legs, not in your breathing. Try your five-breath test to see.
Stay seated, increase the resistance, and continue increasing by a tiny bit every 60 seconds.
56 - 80 RPM
EXPRESS
Christina Aguilera
4:20

CLUB CAN’T HANDLE ME (FEAT. DAVID GUETTA)
Flo Rida
Reduce the resistance and pedal easily for the majority of the song, increasing your RPM slightly during the choruses.
3:55
80 - 100 RPM
You should be able to speak easily throughout the majority of the song.
3:06

YOUR LOVE IS MY DRUG
Ke$ha
70 - 100 RPM
Keeping the resistance light but controllable, race for 30 seconds, then follow with a 40-second rest. Repeat for the entire song.
Try talking at the end of your races – you should be able to get out only a few words at a time.
By the end of the song, you should feel the same as when you started your ride.
This is the beginning of your cooldown. Reduce the resistance and drop to an easy pace.
60 - 80 RPM

STAGE FRIGHT
Blake McGrath
3:19
4:53

BACK TO DECEMBER
Taylor Swift
0 - 0 RPM
Hop off the bike to stretch your major muscle groups, including your shoulders, chest, triceps and entire lower body.
Talking should be easy. Take a few deep breaths to finish.

This workout alone can make you burn up to 700 calories... That's burning the cheesy nachos with extra calories to spare!

For additioanl workout tips log onto http://www.oxygenmag.com/ and for low calorie food tips try http://www.nbc.com/the-biggest-loser/exclusives/nutrition/chef_devin/recipes.shtml

Looking Good!!!