Lucy Monroe's Blog, page 34

Reader Fitness Challenge 2013 - Week #3

Exercise is something that is necessary in healthy weight loss, but honestly not something I enjoy doing.  Here is an article I found about getting a workout done in 30 minutes. 
How many calories can you burn in 30 minutes?
Have you ever wondered how many calories can you burn in 30 minutes? You have read many times that you should exercise for at least 30 minutes per day but which is the most efficient exercise to burn more calories during your 30 minute session? Not all exercises are equal when it comes to weight loss. There are exercises and activities that burn more calories than others but they are more difficult to perform and require a lot of effort. The reason as to why they burn more calories is simple: they are more intense and this accelerates your heart beat rate and in turn the calorie burning process. So, if you want to exercise less but lose more have a look at the top burning exercises below. Have in mind that the figures are based on 30 minutes sessions for persons weighting about 155 lbs (or 70 kg).
Top 5 fat burning exercises for 30 minute sessions1. Running (5.5 min per mile) - 633.52. Cross country skiing – 580.53. Cycling (at speed greater than 20 mph - 5634. Running up the stairs – 5285. Speed skating on ice – 528
Running, the simplest form of exercise is the top fat burning exercise. When running for about 5.5 minutes / mile you can burn upto 633 calories in just 30 minutes. Cross country skiing, cycling, running up the stairs and ice skating follow with 500+ calories every 30 minutes. Do not forget that you need to burn 3500 calories to lose one pound so by performing any of the above exercises for 4 times per week (30 minute sessions) you can burn upto 2000 calories. Doing this consistently for a month (4 weeks) and help you lose 2 pounds!
Top 5 exercises to burn more than 400 calories in 30 minutes1. Stationary cycling, very vigorous – 4402. Rowing machine – 4223. Boxing - 4224. Handball - 4225. Jumping rope -422
Exercises usually performed in a gym are also among the most effective exercises for losing weight. Cycling, jumping rope and rowing machine can generate the best results and if you want to go outside the gym then a boxing match, a game of handball can do the trick. All of these activities will release from your body more than 400 calories in 30 minute sessions.
Top 10 Sports that burn the most calories1. Handball – 4222. Squash – 4223. Running (on a track) – 3534. Paddleball- 3525. Racquetball – 3526. Rugby – 3527. Soccer – competitive 3528. Water polo – 3529. Kick Boxing, karate -35210.Football – 316
If you do not want to exercise alone but you are in the mood of doing multiplayer sports then squash, racquetball, soccer, water polo and football are among the best choices. These sports can help you get rid between 300 – 420 calories for just 30 minutes. They are very intensive sports and one has to be in good condition before attempting to practice them. Always you need to consult your doctor before engaging into intense activities especially if you haven’t exercise for a long time.
Other activities that can help you burn more than 300 calories in 30 minutes1. Roller blading, in-line skating 4222. Canoeing – 4223. Rowing – 4224. Rock climbing ascending rock – 3875. Swimming (butterfly) – 3876. Swimming laps (freestyle) – 3527. Stair machine - 3168. Climbing hills – 3169. Ice skating – 31610. Cross country skiing – 316

View full full article click here. 

**articles on this blog are for discussion purposes only.  Please consult your doctor when seeking medical advice. 

Remember to leave a comment about the article or an encouraging message for others on their weight loss journey.  What is our best tip on getting at least 30 minutes of exercise into your day?

RFC 2013 - Sponsoring Authors

I  hope you are all doing well on your weight loss and fitness goals!  I'm loving all the comments and encouragement I see on the blog, Facebook and Twitter.  This is one of the hardest goals I've set for myself, but I'm determined to be successful.  


Thank you Cynthia Eden and Allie K. Adams for sponsoring prizes for the challenge!
Cynthia's Website
Buy the book
Read and excerptShe thought her fiancé was the perfect man—until he turned out to be the perfect killer…
Katherine Cole is running for her life, desperate to escape the Valentine Killer—so-called because he stabs his victims through the heart and leaves them holding a telltale single red rose. Still he tracks her to New Orleans and begins carving a bloody path to her door. But this time, Katherine refuses to run any farther. This time, she’ll do anything to stop the madman she once loved, even trust the sexy cop promising to keep her safe…
Detective Dane Black never lets his emotions interfere with his job, even as the Valentine Killer surfaces in New Orleans to stalk his prey. But when Dane agrees to protect the killer’s ex-fiancée, Katherine Cole, he can’t ignore the passion kindling between them. After a single unforgettable night binds them body and soul, Dane knows he won’t rest until Katherine is safe in his arms—and the Valentine Killer is dead. Dark and intensely sexy, this romantic suspense novel from USA Today bestselling author Cynthia Eden is sure to leave readers breathless.

Cynthia Eden will be giving away 2 copies of Die for Me
[image error] Allie K. Adams website
ebook
print
When a NASSD double agent steals the technology for a deadly virus, counter-terrorist agent Dan Weber is more than ready to take on the complex and potentially deadly mission to hunt down the technology he once protected with his life, even if it means babysitting a gorgeous, yet reckless tomboy agent.

Rookie JT Turner is hungry to prove her worth in a profession dominated by men.  Even though she can hold her own against a dozen trained agents, she's been labeled a screw up after too many mishaps.  JT would do anything to redeem herself, even accept a shady mission to track down a phantom disc NASSD denies ever existed.

Undermanned and unarmed, can they unravel a madman's plot and remove the threat before it is unleashed?  In a race against time, the line between desire and destiny will blur, and their true desires will finally be met.


Allie K. Adams will be giving away her NASSD series - first book featured above. 

Throwback Thursday - Forbidden: The Billionaire's Virgin Princess

Forbidden: The Billionaire's Virgin Princess
By Lucy Monroe
Royal Brides mini-series
Harlequin Presents #2739
US ISBN ISBN-10: 0-373-12739-1
ISBN-13: 978-0-373-12739-9
July 2008 both UK & North America

{EXCERPT}
It certainly wasn't her heart. That particular organ was off limits to him. Forever.
So, what did all this mean for her status as a virgin? Did she have no hope of ever having a normal physical relationship with a man?
Prior to Sebastian's re-entry into her life, she'd convinced herself she was fine with being alone...with being sexually innocent. That was before he reawakened her sensual self. She still wasn't entirely sure she could trust that aspect of her nature, but she recognized it was one she missed. No matter what her mother's opinion would be on the subject.
The prospect that a man who had betrayed her held some irrevocable sway over her libido was completely unacceptable.
A man who had the audacity to believe she belonged to the man her parents had chosen for her without her input.
The sound of a growl surprised her and she realized it had come from her. He made her so angry.
No way was she going to let him hold her sexuality hostage.
So, how did she fix it? She already knew that trying to do something with another man wasn't going to work. At least not while her body was still tuned to respond to Sebastian.
She'd always kind of thought that if she ever fell in love again, not that she really wanted to – the whole pain and betrayal thing had really soured her on the concept – but that she would be as turned on by whoever she loved as she was by Sebastian.
Now, she wondered if her unresolved attraction to Sebastian was actually blocking her from feeling anything physical or emotional for another man. Her memories of the pleasure she'd experienced with him were all wrapped up in an uncomfortable shame she'd stuffed deep inside rather than deal with. The first time at the lake, she'd been so wanton in her response that she had not even realized that Bob had come up on them. Even her doctor hadn't seen her completely naked since she was a very tiny child. The thought that Bob had almost seen her breasts exposed had been extremely disconcerting.
In fact, it still was.
Then the night she learned of Sebastian's betrayal forever linked sensual pleasure with emotional pain and why hadn't she seen that before?
Because she hadn't cared enough to analyze; because she'd been safer avoiding any sort of intimacy in her life. Her parents' rejection had hurt her more deeply than they could possibly understand. Sebastian's had simply confirmed to her battered heart that it was better off lonely than taking a risk on allowing someone else to hurt her the same way.
How ridiculous that she had allowed the very people she did not want influencing her having more sway over her actions and feelings than anyone else.
This had to be changed.
Again, she wondered how to do that. She couldn't do much about the love thing right now since there was no one in her life she was even close to having that kind of attachment to. But her ability to embrace her physical nature was something else.
If she had sex with Sebastian, losing the last vestiges of her innocence and virginity, wouldn't that break through whatever mental barrier had been holding her back since she was nineteen? It had to.
The only question was: how did she get Sebastian to have conjugal relations with her when they were at odds more than anything else?
She could try seducing him, but that hadn't worked the first time around. It had only taken a single phone call to derail her plans as well as what she'd thought was their relationship. Besides, she wasn't super fond of subtle manipulations. She'd much rather be up front about what she wanted. She refused to play the games of deception that Sebastian now said he was sorry for.
She turned the problem over in her mind until a decent plan began to form.

More excerpt ~ buy the book (available on Kindle)

Humpday Hottie

Hope you have a wonderful Valentine's Day!

Reader Fitness Challenge 2013 - Week #2

10 Delicious Treats for Under 50 CaloriesWe all need a little treat in our lives now and again.  Sometimes when we are stressed or emotional, or perhaps going through a difficult time, a moment taken to enjoy a food that gives us pleasure can be a breath of fresh air.  It must be stressed that using foods for rewards in difficult situations should not become a habit, but the occasional indulgence, especially when you choose wisely can make all the difference to an otherwise monotonous diet.  We all know sticking to a diet can be tough, and at times demoralising, however, watching your weight does not mean you can’t enjoy your food and still satisfy your need for something sweet, or perhaps curb your salty cravings.
What is a ‘treat food’ for you?‘Treat’ foods are different for everybody.  Think about what you consider to be a treat, is it a bowl (or tub) of your favourite ice cream?  Or maybe you are more into savoury treats like chips or popcorn?  Some may see a treat as a meal from their favourite take-out or a glass of wine after a busy day at work.  In general, people see treats as foods that are eaten on occasion and not part of their every day diet.  This is fine as long as you can really keep them as occasional foods.  The danger for some is that indulging occasionally makes it harder to avoid the foods at other times.  If you have a bowl of ice cream for dessert once a week, do you then find it harder to resist on other nights?If you find it easier to eliminate typical treats from your diet completely when trying to lose weight you may need to redefine what constitutes a ‘treat’ food,  to fit into your new healthy eating plan.   Instead of seeing treats as high calorie, high fat, generally unhealthy foods (admittedly that taste good), try to think of foods that are a luxury but aren’t going to destroy all your hard work if they find their way into your daily food intake from time to time.  These foods can be indulged in and enjoyed without guilt.  Think seasonal fresh fruits, exotic spices and low fat yet creamy dairy products, all of which may in fact benefit your health.  (See also: 100 calorie snacks)We are fortunate to have an ever increasing range of unusual and delicious food products in our supermarkets, so make the most of this and buy good quality, fresh ingredients and discover new flavours and food experiences.  It is also important to take time to enjoy your treats, low fat, low calorie treats are generally not going to be large, so eat slowly and enjoy every mouthful.
10 Tasty Treats Under 50 Calories1.  ½  cup  of strawberries with 2 ½  Tbsp non-fat yogurt -47 calories Berries are the best friend of the calorie conscience eater.  They contain the least calories of all fruits, with the additional benefit of being packed full of vitamins.  Not only are they incredibly healthy, but what could be more indulgent, romantic and delicious than a bowl of fresh strawberries.  Add yogurt to cut through the sharpness of the fruit and add a hit of calcium, essential for strong bones.
2.  Apple with yogurt and cinnamon – 45 caloriesBy cooking the apple, the sugars in the fruit caramelize and intensify the flavour of the fruit.  A perfect winter dessert, serve warm with cool yogurt to contrast and a dash of cinnamon to add flavour.  A study done by the US Department of Agriculture found that cinnamon may have beneficial effects on blood sugar levels and lower unhealthy triglycerides (fats) in the blood. Try baking half an appe and add low fat yogurt and cinnamon for taste.
3. Raisins – 45 calories The perfect alternative to candy or chocolate, and an excellent treat to keep on hand at any time as they are easily slipped into a pocket or purse.  Raisins are high in antioxidants, which can protect against cancers and heart disease as well as full of fibre, aiding digestion.  Make sure you stick to a small box though, as dried fruit can provide a large amount of calories when eaten in big quantities.
4. Low fat-free Greek yogurt with jam -43 caloriesGreek Yogurt is thicker, and creamier than other yogurts, so despite choosing a fat free version this is a luxurious treat, high in calcium and protein.  Sugar free jam cuts through the sharpness of the yogurt and provides a little added sweetness without the calories.
5. 1/3 cup blueberries with 1 Tbsp light sour cream – 47 calories    Blueberries are thought to be amongst the highest sources of antioxidants in the food world.  Not only this, but they are high in vitamin C, fibre, and manganese (important for converting food into energy).  When in season, they are also incredibly sweet and tasty, while light sour cream makes a creamier, tangier alternative to yogurt.
6. 3⁄4 cup almond milk -45 caloriesAlmond milk is lower in calories than regular milk, but still packed full of nutrients.  The creamy texture and taste make it feel indulgent.  High in calcium and vitamin D, this treat is good for strong bones, whilst vitamins A and E act as antioxidants, protecting the cells of the body from damage.  Unlike regular milk, almond milk contains no saturated fats and high fibre levels, meaning it is heart healthy and good for digestion.  It is also low GI therefore keeping blood sugar levels at a stable level.
 7. 1 cup Air popped pop corn – 31 caloriesFor those who prefer a savoury treat, pop corn is an excellent alternative to chips or fried snacks.  Buy plain corn kernels, rather than buttered or flavoured varieties, and pop in the microwave or in a pan without added fats.  Add spices such as black or cayenne pepper for flavour, the result is surprisingly good and with none of the salt, fat and flavours found in many savoury snack foods.
 8. 6  Maraschino  cherries – 50 caloriesThis is a simple, quick treat for the sweet tooth.  Often featuring in high fat foods such as sundaes or cakes, the cherries alone make for an indulgent snack without guilt.  While they don’t provide any real nutritional benefits, at 50 calories for six, they don’t do too much damage either.
 9. 2 Small squares of dark chocolate – 50 caloriesChocolate is the ultimate of sweet treats and the good news is in very small servings it can also fit into a healthy diet.  The darker the chocolate, the higher the antioxidant content, so try to go as dark as possible for optimum health benefits.  Two small squares will give you 50 calories, so buy a good quality chocolate, relax and savour the flavour.
10. One container of sugar free gelatine -10 caloriesWhilst this is not going to contribute much nutrition to your diet, at 10 calories, it doesn’t really matter.  Serve with a couple of tablespoons of low fat yogurt to add calcium and variety.  Alternatively, make the gelatine from scratch and add chopped up berries and fruit to the unset mix for a few more vitamins.
View full post on How To Lose Weight Healthy
**articles on this blog are for discussion purposes only.  Please consult your doctor when seeking medical advice. 
Remember to leave a comment about the article or an encouraging message for others on their weight loss journey.  What food you reach for as a healthy snack? 

RFC 2013 - Sponsoring Authors

Susan's Website
Buy the bookHe’s the last man on earth she should want…

For a guy she’s fantasized about throttling, Jake Bradshaw sure is easy on the eyes. In fact, he seriously tempts inn manager Jenny Salazar to put her hands to better use. Except this is the guy who left Razor Bay—and his young son, Austin, who Jenny adores like her own—to become a globetrotting photojournalist. He can’t just waltz back and claim Austin now.

Jake was little more than a kid himself when he became a dad. Sure, he'd dreamed of escaping the resort town, but he’d also truly believed that Austin was better off with his grandparents. Now he wants—no, needs—to make up for his mistake. He intends to stay in Razor Bay only until he can convince Austin to return with him to New York. Trouble is,  with sexy, protective, utterly irresistible Jenny in his life, and his bed, he may never want to leave…

Susan Andersen is giving away a print copy of That Thing Called Love


Ashlynn's Website
Buy the book
In a world without choices, one woman will find herself caught in the middle of six men and the emotions they develop for her.

Krista Damiani is one of the last women on Earth, and her patriotic duty is to make babies. On her twenty-first birthday, the government holds a lottery drawing to determine the men who will control her destiny. Her "six", the men who win the right to call her their own, know they have to impregnate her quickly or risk losing her to a new "six".

As society fills with additional violence and unrest, her men keep her sheltered in a fortress of maximum security. When a mysterious man arrives and offers her the chance for freedom, will she be willing to leave the life she knows behind or will she remain "given"?

Content Warning: contains voyeurism, multiple partners, and anal sex

Ashlynn Monroe is giving away an ebook copy of Given. 

THANK YOU Susan and Ashlynn for donating prizes to this year's Reader Fitness Challenge. Remember that all prizes will be announced Saturday March 16th on the blog!

Close Quarters

Buy the book ~ Read and excerptClose QuartersBook 5 in The Goddard Project seriesMass Market PaperbackKensington Brava - July 2012ISBN-10: 0758242026ISBN-13: 978-0758242020
OPPOSITES ATTRACT. 
IF THEY DON’T COMBUST FIRST.
To some, he is an assassin. To others, he’s merely the man who gets the job done when no one else can. Now politico-military black-ops leader Roman Chernichenko has to take out the leak in an espionage plot that could destabilize all of Africa. Nothing will distract him from his mission. Not even the deliciously appealing blonde who’s awoken his deepest desires—and just happens to be his target...
Tanya Ruston is a beautiful and brainy do-gooder—and now Roman is supposed to dispose of her when all he really wants to do is seduce her. Soon it’s clear Tanya’s no information agent—and now that his conscience has gotten the better of him, he and Tanya are on the run from the good guys and bad. If they’re going to make it out alive, Roman will have to act fast—and stop thinking about how he’s going to get his feisty new charge down the aisle...

Heat Seeker (final book in series) was released January 29th. 

Humpday Hottie

Do you Pinterest?  I love to organize things so Pinterest is perfect for me!Check out my pins.

Reader Fitness Challenge 2013 - Week 1

Here's an article about weight loss myths.  There is so much information out there, how do you now what's true.  This weight loss article will help you sort out 5 common myths. 5 Common Weight Loss Myths You can just exercise it off. While it’s possible for some of us with a fast enough metabolism or the right workout routine to burn more calories than we eat, it’s often not sustainable. Nor is exercise-only weight loss a good indicator you’re getting the nutrition you need long term to sustain and maintain a healthy life. Sure, you might be able to work off a diet of burgers, fries and shakes, but you might still die of a heart attack.Skipping meals is a great way to lose weight. Skipping meals not only nutritionally starves your body and brain; it slows your metabolism down, which actually makes it harder to lose weight.The scale and BMI (body mass index) are accurate ways to monitor if you are at a healthy weight. Neither the scale nor BMI take into account some pretty important characteristics unique to you, such as your gender or your body frame (ex. do you have a small, medium or large frame for your height) or how much of your weight is fat versus muscle.A pill, lotion or drink will take the weight off permanently. The weight didn’t magically come on; taking it off permanently and safely takes lifestyle education and change. It doesn’t have to be hard or expensive, but it does take change.Losing more than about ½ pound a week is about all that’s healthy and sustainable for weight loss over time. While Vitela whole-heartedly supports anything that is working for you, we support a doctor-recommended clinical food program where clients lose an average of 8-22 pounds monthly. Especially for those folks who have a lot of weight to lose, staying on track at only ½ pound loss per week is challenging for most of us.**articles on this blog are for discussion purposes only.  Please consult your doctor when seeking medical advice. 
Remember to leave a comment about the article or an encouraging message for others on their weight loss journey. 

2nd Annual Reader Fitness Challenge

Welcome to the Second Annual Reader Fitness Challenge!  As many of you know, I started my weight loss journey in January of 2012.  I have definitely had my challenges, but I'm excited about the successes as well.  What I love about this challenge is that it is all about supporting one another.  I look forward to hearing your stories and supporting each other into a healthy 2013.

Here's the challenge:For the next 6 weeks, my family and I are challenging each of you take steps to become healthier.  Whether that is changing your eating habits or starting an exercise program, we are challenging to take action. 
There is NO REGISTRATION needed - all are welcome to participate!
Just by participating, you can win prizes from some of my favorite authors, as well as, myself.  There will also be a grand prize winner based on participation. You can participate through Facebook, Twitter or my blog. Here's how:
Facebook - every day of the challenge I will post a Daily Fitness Tip. Simply comment about the tip or leave an encouraging, supportive statement for other's and you'll be entered in the drawings for prizes.
Twitter - Tweet your own fitness tip or an encouraging, supportive statement. Be sure to use #RFC2013 if you want to be entered into the drawings.

Blog - Each Tuesday of the challenge, I will post a question or common issue when it comes to weight loss or making healthy choices.  Simply join the conversation by leaving a related message in the comment section.

Prizes!!! Who doesn't love prizes?
Many authors have agreed to give away books throughout the challenge.  I will be highlighting them each Friday on the blog. Be sure to stop by catch up on their current work and join the conversation.

Additionally, I will be giving away ONE ereader as the Grand Prize at the end of the challenge.

Everyone that participates through Facebook, Twitter and/or blog will be entered to win all the prizes.  All prizes will be announced on my blog Saturday March 16th!