What is this?

Do you know who is your school principal and ur school song?
Actually i dunno any of the above, and this is quite applicable to most poly students who have not graduate. haha...and actually i didn't even thought of that until Winnie tell me. haha... quite amaze by it. haha
recently been struggle with something, and now i'll stand strong and win the race!

http://www.toneupraleigh.com/category/inner-strength/:
few simple skinny rules to get (and keep) you looking good
Buddy up! Include a friend in your weight loss program for accountability and motivation! Eat less, move more... but don’t skip meals! Exercise is essential to any weight loss program. Drink green tea… it will increase your metabolism. Stay hydrated. This will also increase your metabolism which can lead to weight loss. Chew gum! This will usually fulfill the need to eat when you’re not really hungry without packing the extra calories. Don’t cut too many calories! If you consume less than 1,200 calories/day, you will have two new problems: decreased metabolism and muscle mass. Sleep more. Your body needs rest to recover for new activities the following day.


Mexican Pita Veggie Pizza
4 six inch whole wheat pitas Any veggies
2% reduced fat shredded cheese 1 1/3 c. Salsa
Have your favorite chef help you SAFELY cut veggies with child safety knife. Preheat oven to 350 degrees. Place pitas on baking sheet. Evenly spread salsa on pitas. Place cheese and veggies on each pita pizza. Bake for 10 – 12 minutes until cheese is melted.


Eating well doesn't have to take a lot of time. Many of the simplest meals are delicious and loaded with nutrients. Try the following tips for tasty, nutritious menus that you can put together in 15 minutes or less.
Drink your breakfast: Start your day with a smoothie. Just spoon a cup of low-fat yogurt, a few frozen berries, fruit juice, and banana in a blender. Add a quarter cup of powdered nonfat milk for a satisfying meal that also packs 625 milligrams of calcium -- more than half of what you need for the day.
Turn a potato into dinner: Fill a baked potato with black beans, salsa, and an ounce of shredded pepper-jack cheese to make a meal. This contains 12 grams of fiber and 12 grams of protein. The cheese has a third of the fat of butter, plus you get more than 200 milligrams of calcium. YUM!
Go Green: Spinach pasta gives you twice as much potassium and folic acid as the regular pasta, along with lots of beta-carotene. For a quick and easy meal, toss spinach bow ties with grilled chicken, crumbled feta, black olives, and chopped tomatoes.
Avoid that afternoon slump: Eating between meals can keep your energy up and your weight down. Choose snacks that combine carbohydrates with protein for a pick-me-up that lasts. Try hummus and carrots, or 2% reduced fat cheese and whole wheat crackers. If you are in a hurry, another great option is to try the 100 calorie Snack Packs that are readily available at most grocery stores.
Choose a frozen fruit treat: For a quick and healthy sweet snack, wash seedless grapes, put them in a ziplock bag and toss them in your freezer. Grapes contain great antioxidants that help protect your heart, and they're even sweeter when frozen.
Limit dining out: Dining out can quickly derail your nutrition goals, as you give up control of what you are eating! When dining out, avoid hidden dangers by asking for dressing and sauces on the side, and send the bread back!

Key Lime Pie (from ToneUp Member Gina Sanders)
1/4 cup hot water 1 8 oz. tub fat free Cool Whip
1 reduced fat graham cracker crust
2 (6 oz.) containers light or fat free key lime yogurt
1 (4 serving) box sugar free lime jello
Dissolve jell-o in hot water, whisk in yogurt until well blended. Fold in thawed Cool Whip. Pour into crust and refrigerate at least 4 hours until set.


Here are 8 tricks to survive Halloween in a healthy way and head into the holiday with a better start.
Eat lean protein and complex carbohydrates such as brown rice before eating sweets to decrease blood sugar spike. Choose hard candies such as lollipops over chocolate bars such as Snickers. Choose plain dark chocolate over light chocolate for extra heart health benefits. Feed your kids a healthy meal before trick or treating. Eat a healthy snack or a small meal before going to a Halloween party so you will be less tempted by the unhealthy party food. Get the healthiest (or least unhealthy) Halloween treats such as Jelly Belly’s, pretzels, trail mix, applesauce packs, or raisin boxes. Better yet, hand out toothbrushes, stickers, or pencils! Buy your candy at the last minute to avoid eating the candy ahead of time. Consider buying a candy that you don’t like to avoid the temptation of eating it when handing out candy to trick or treaters (or even before the ghosts and goblins arrive!).

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http://exercise.about.com/cs/weightloss/a/toning.htm :
What 'Toning' Really Means

So what is toning? The word tone simply describes the state of your muscles. When at rest, your muscles are in a constant state of partial contraction in order to be ready for action. The 'tone' of your muscles is involuntary, so you can't change it by lifting weights a certain way.

Over the years, people have taken the word 'tone' and redefined it to mean how lean we are--how defined our muscles appear. In fact, it's even a gender specific word sometimes--women go to the gym to 'tone up' while men go to the gym to lift weights. Know what? Those are the exact same things!

The truth is, you're limited as to what you can really change about your muscles. In a nutshell, this is what your muscles can do:

1. Grow larger and/or stronger
2. Shrink smaller and/or get weaker

You can't make a muscle longer (without surgery) and you can't etch it into a certain shape or look. If your goal is to see your muscles, your goal isn't toning--it's losing body fat. And, whether you're a man or woman, wanting to bulk up or slim down, you'll do the same kinds of exercises and training methods. The difference lies in the weights, reps and sets you'll do, as well as how many calories you take in (more if you're building muscle, less if you're trying to lose fat).

You may be wondering why it matters if you believe in toning or not. The problem with the idea of toning is that it leads to that other stubborn myth...

Spot Training

The myth of toning is often tangled up in the myth of spot training. Someone might say, "I want to tone the back of my arms, so I'm going to do some tricep exercises." Fine...you can (and should!) work your tricep muscles, but that isn't going to get rid of the fat around your triceps, which is what keeps you from seeing that muscle. If you reduce your calories, lift weights and do some cardio, you CAN lose body fat. Can you lose it over your triceps? Sure you can...but only your body will decide when (or if) the fat over that particular area will go.

So, What's the Point?

If I've convinced you that toning doesn't exist and that you can't spot train, you might be wondering why you should even bother lifting weights. If a bicep curl isn't going to make your biceps more visible, why do it? This is where a shift in perspective needs to happen. Instead of focusing on individual body parts (i.e., I need more defined shoulders!), you need to focus on the whole body (i.e., Working my whole body--with cardio and weights--will help in my overall goals). To make this shift in perspective, it helps to know what strength training will do for you:

* You'll build muscle, which helps with fat loss in the long-term. A pound of muscle burns about 60 calories a day. A pound of fat burns about 5 calories a day. The more muscle you have, the more calories you burn all day.
* You'll strengthen muscles and connective tissues which helps you perform better (whether in daily activities or physical activities) and reduces risk of injury.
* You'll preserve muscle mass as you age. We naturally lose muscle over time, unless we lift weights.
* You'll build stronger bones.
* You'll improve your flexibility, stability and balance.
* You'll feel better about yourself.

Getting More Definition

After all you've read here, you may be wondering exactly what to do to get more definition in your body. The answer is simple: lose body fat. To lose body fat you need 3 key elements: regular cardio exercise, consistent strength training for all your muscle groups and a healthy, low-calorie diet. Check out these Weight Loss Resources for some tips on getting started.

One last note: Whatever your goal or gender, don't be afraid of heavy weights! It takes a lot of hard work to bulk up--even men can find it difficult, never mind women (who don't have enough testosterone to get huge muscles).


To keep your metabolism going strong and to prevent overeating, it's important to have a healthy snack about every three to four hours. If you are at home, it's fairly easy, but what about everywhere else? Here are some ideas for healthy snacks that are good to go.

In Your Car:

* Almonds (unsalted preferably)
* Animal crackers
* Fruit snacks
* Graham crackers
* Mixed nuts
* Trail mix

Your Desk Drawer at the Office:

* Canned fruit
* Fruit (apples will store the best)
* Instant oatmeal
* Canned shakes (e.g. Carnation Instant Breakfast, Slim-Fast)
* Microwave soup cups (broth-based and low sodium preferably)
* Peanut butter and whole grain crackers

In the Mini-Fridge at the Office:

* Egg (hard-boiled ahead of time)
* Low-fat or non-fat yogurt
* Single serving orange juice bottles
* Single serving tomato juice cans
* Reduced-fat pudding packs
* Sliced veggies and reduced-fat salad dressing

In Your Purse or Backpack:

* Baked or reduced-fat potato chips in a zipper bag
* Baked tortilla chips in a zipper bag
* Cereal (low sugar preferably) in a zipper bag
* Cereal bar
* Granola bar
* Mixed nuts in a zipper bag
* Popcorn (preferably air-popped) in a zipper bag
* Pretzels in a zipper bag
* Raisin mini boxes