Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
Sunday, August 26, 2012
Wednesday, September 28, 2011
Sunday, September 4, 2011
Tuesday, April 6, 2010
10 Tiny Changes for Big Weight Loss
Turbo Jam™ trainer Chalene Johnson recommends taking baby steps to eat more healthfully. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.
10 Tiny Changes for Big Weight Loss
1. Wait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.
2. W.I.W.M. When you really crave something unhealthy, answer this question: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to pick the chocolate cake!
3. No one's perfect. Don't allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.
4. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.
5. Don't skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you eat fewer total calories throughout the day.
6. Veggies. The majority of your plate should have veggies and/or fruit on it at both lunch and dinner.
7. See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.
8. Don't buy it. Stop buying the food you snack on all day. Just eliminate the temptation.
9. Eat more fruit. A person who gets enough fruit in their diet doesn't have a raging sweet tooth.
10. Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and, especially, alcohol. People have lost weight by making just this one change.
—Chalene Johnson
Chalene Johnson's Corner
Hip, powerful, and strong, Chalene Johnson delivers a healthy dose of fun in her dynamic workouts. Since the birth of Turbo Jam in 1998, Chalene has changed the lives of thousands of people, transforming their bodies with her unique brand of fitness.
Rock Your Abs!
Is getting a flat stomach one of your fitness goals? If it is, I'm going to let you in on a little secret: You can work your ab muscles all day long and achieve great results — just by going about your daily life! By paying attention to your posture and pulling your abs in tightly, you'll be giving your abs a continuous workout for hours at a time.
Does it sound too good to be true? Well it isn't! You may think that sexy abs can only come from doing hundreds of crunches a day, but you'll achieve more noticeable results much more quickly simply by standing up straight and tucking everything in.
Give it a try right now! Sit or stand up super straight. It might help to imagine that there's a string attached to the crown of your head and it's pulling your whole body upward. Picture your spine getting straighter and longer. You'll soon notice that your hips automatically tuck under and your tummy squeezes in — quite the opposite of how your stomach protrudes when you're slumped over. Standing upright like this works your abs — and, if you can keep it up all day, just imagine how 16 hours of ab work will strengthen your core! Even better than that rock-hard stomach you'll achieve will be the way you look slimmer and more confident with that excellent posture. Go for it!
Morning Stretch with Denise Austin.
Does it sound too good to be true? Well it isn't! You may think that sexy abs can only come from doing hundreds of crunches a day, but you'll achieve more noticeable results much more quickly simply by standing up straight and tucking everything in.
Give it a try right now! Sit or stand up super straight. It might help to imagine that there's a string attached to the crown of your head and it's pulling your whole body upward. Picture your spine getting straighter and longer. You'll soon notice that your hips automatically tuck under and your tummy squeezes in — quite the opposite of how your stomach protrudes when you're slumped over. Standing upright like this works your abs — and, if you can keep it up all day, just imagine how 16 hours of ab work will strengthen your core! Even better than that rock-hard stomach you'll achieve will be the way you look slimmer and more confident with that excellent posture. Go for it!
Morning Stretch with Denise Austin.
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Learn to Love Going to the Gym
No More Excuses!
-- By Leanne Beattie, Health & Fitness Writer
I was not very athletic in school. All elbows and knees and very little ability, I was usually the last one picked for teams. It was clear to me at a young age that my future lay in books, not basketballs, so I accepted my lack of athletic skills and concentrated on simply getting through gym class without causing my team to lose.
Fast-forward almost thirty years and I realized the pounds that had been steadily creeping up on me weren’t going to disappear on their own. I needed to get serious about my health before I started following in my mother’s footsteps with osteoporosis, high blood pressure and pre-diabetes. It was time to get to the gym.
Even though I knew I had to start working out, it took a few days to psych myself up and actually set foot in the gym. All of the old memories started playing in my head. Would I make a fool of myself? Would people laugh at me? How was I ever going to figure out all of that equipment? Maybe I should forget about the whole thing and resign myself to accepting my body the way it was, instead of putting myself through all this mental torture.
Then I realized that most of the problems I had in gym class all those years ago stemmed from my lack of knowledge. I didn’t remember a teacher ever explaining the rules of baseball and I was too shy to ask, so when the ball came my way I simply ducked because I didn’t know what to do. But now as an adult, I was much more confident and had the power to ask questions. I could do this!
I chose the gym closest to my home so I wouldn’t have an excuse not to go. Since it was within walking distance, I could never bail out of an exercise session because it was too much trouble to get there. So with new cross-trainers in hand and only slightly shaky knees, I signed up for a one-year membership.
My representative immediately put me at ease by giving me a tour of the facility and explaining all the rules and protocol. After showing me how to operate the cardio equipment (treadmill, elliptical, and stationary bikes), she left me on my own to find what I was most comfortable with. I selected the treadmill—I could already walk, so it seemed the natural choice for a beginner. Thirty minutes later I was sweating and happy. Even though I had stumbled a few times before getting into the rhythm of the machine, nobody had laughed at me or even seemed to notice. This gym thing wasn’t so bad after all!
I started going three times a week and noticed the same people there most of the time. This made me feel even more comfortable because even though I didn’t know these people personally, I wasn’t around total strangers anymore. It even got to the point of nodding a hello to the woman on the next treadmill or commenting on something we had both seen on the TV as we worked out. I felt like I was part of a tribe of people who were all trying to reach the same goal—physical fitness.
I made a lot of progress over the next few months but I still felt a little insecure around people in tip-top shape. All it took was a scan around the room to find a whole range of body types and fitness levels and I felt better. I was doing okay.
I ran into an old friend about six months after I started going to the gym and she was impressed by the changes in my body. I was noticeably slimmer and carried myself with more confidence. When she found out that I went to the gym regularly, she shook her head and said she would never be able to do it—she hated the whole idea and wondered how I had managed to become such a fan. It wasn’t hard to give her a list of reasons why I love going to the gym:
Social enrichment. I love being around people who are trying to improve their health. We share the same ideals and values.
Year-round exercise. I used to walk outside when the weather was good but stayed in at the slightest sign of rain or snow. Going to the gym meant not being limited by Mother Nature.
Expert advice. Personal trainers are always right there to check my form and make suggestions. No more flying blind when trying to use a piece of equipment for the first time. I even had a personalized routine created with regular check-ins every 6-8 weeks.
Classes. With a wide variety of group fitness classes available each week, I can choose between any of them and never get bored. For instance, I might go to kickboxing one week and take a step class the next.
Nutrition education. My gym often offers sessions with a registered dietitian who gives solid advice on how to eat better.
Variety of equipment. A gym offers much more equipment than I could ever afford to buy—and much better quality too.
Goal setting. Setting a goal to lift a certain weight and achieving it is a great confidence booster. If I can do this, what other things can I do?
Self-acceptance. Seeing people of all shapes and sizes helps you accept your own figure even if you need to lose a few pounds or haven’t exercised in years.
Daycare. Many gyms offer affordable, onsite daycare services, so parents of small children can exercise without scrambling to find a babysitter.
Fun! As children, we naturally exercise because we see activities such as running or playing volleyball as fun, not work. When you adopt the attitude that a fitness class is fun, you can look forward to exercise instead of seeing it as one more thing on your to-do list.
Learn to Love Going to the Gym
-- By Leanne Beattie, Health & Fitness Writer
I was not very athletic in school. All elbows and knees and very little ability, I was usually the last one picked for teams. It was clear to me at a young age that my future lay in books, not basketballs, so I accepted my lack of athletic skills and concentrated on simply getting through gym class without causing my team to lose.
Fast-forward almost thirty years and I realized the pounds that had been steadily creeping up on me weren’t going to disappear on their own. I needed to get serious about my health before I started following in my mother’s footsteps with osteoporosis, high blood pressure and pre-diabetes. It was time to get to the gym.
Even though I knew I had to start working out, it took a few days to psych myself up and actually set foot in the gym. All of the old memories started playing in my head. Would I make a fool of myself? Would people laugh at me? How was I ever going to figure out all of that equipment? Maybe I should forget about the whole thing and resign myself to accepting my body the way it was, instead of putting myself through all this mental torture.
Then I realized that most of the problems I had in gym class all those years ago stemmed from my lack of knowledge. I didn’t remember a teacher ever explaining the rules of baseball and I was too shy to ask, so when the ball came my way I simply ducked because I didn’t know what to do. But now as an adult, I was much more confident and had the power to ask questions. I could do this!
I chose the gym closest to my home so I wouldn’t have an excuse not to go. Since it was within walking distance, I could never bail out of an exercise session because it was too much trouble to get there. So with new cross-trainers in hand and only slightly shaky knees, I signed up for a one-year membership.
My representative immediately put me at ease by giving me a tour of the facility and explaining all the rules and protocol. After showing me how to operate the cardio equipment (treadmill, elliptical, and stationary bikes), she left me on my own to find what I was most comfortable with. I selected the treadmill—I could already walk, so it seemed the natural choice for a beginner. Thirty minutes later I was sweating and happy. Even though I had stumbled a few times before getting into the rhythm of the machine, nobody had laughed at me or even seemed to notice. This gym thing wasn’t so bad after all!
I started going three times a week and noticed the same people there most of the time. This made me feel even more comfortable because even though I didn’t know these people personally, I wasn’t around total strangers anymore. It even got to the point of nodding a hello to the woman on the next treadmill or commenting on something we had both seen on the TV as we worked out. I felt like I was part of a tribe of people who were all trying to reach the same goal—physical fitness.
I made a lot of progress over the next few months but I still felt a little insecure around people in tip-top shape. All it took was a scan around the room to find a whole range of body types and fitness levels and I felt better. I was doing okay.
I ran into an old friend about six months after I started going to the gym and she was impressed by the changes in my body. I was noticeably slimmer and carried myself with more confidence. When she found out that I went to the gym regularly, she shook her head and said she would never be able to do it—she hated the whole idea and wondered how I had managed to become such a fan. It wasn’t hard to give her a list of reasons why I love going to the gym:
Social enrichment. I love being around people who are trying to improve their health. We share the same ideals and values.
Year-round exercise. I used to walk outside when the weather was good but stayed in at the slightest sign of rain or snow. Going to the gym meant not being limited by Mother Nature.
Expert advice. Personal trainers are always right there to check my form and make suggestions. No more flying blind when trying to use a piece of equipment for the first time. I even had a personalized routine created with regular check-ins every 6-8 weeks.
Classes. With a wide variety of group fitness classes available each week, I can choose between any of them and never get bored. For instance, I might go to kickboxing one week and take a step class the next.
Nutrition education. My gym often offers sessions with a registered dietitian who gives solid advice on how to eat better.
Variety of equipment. A gym offers much more equipment than I could ever afford to buy—and much better quality too.
Goal setting. Setting a goal to lift a certain weight and achieving it is a great confidence booster. If I can do this, what other things can I do?
Self-acceptance. Seeing people of all shapes and sizes helps you accept your own figure even if you need to lose a few pounds or haven’t exercised in years.
Daycare. Many gyms offer affordable, onsite daycare services, so parents of small children can exercise without scrambling to find a babysitter.
Fun! As children, we naturally exercise because we see activities such as running or playing volleyball as fun, not work. When you adopt the attitude that a fitness class is fun, you can look forward to exercise instead of seeing it as one more thing on your to-do list.
Learn to Love Going to the Gym
Wednesday, March 24, 2010
Having Trouble Eating Enough? Use These Calorie-Boosting Tips
Having Trouble Eating Enough? Use These Calorie-Boosting Tips
Tips to Meet Your Requirements and Get Results
-- By Becky Hand, Licensed & Registered Dietitian
It may sound strange for us to provide tips to boost calories when many members are trying to cut back. But some people have difficulty meeting even the minimum calories in their recommended ranges, whether because of lack of hunger, loss of appetite, or just out of habit of eating too little. Eating within your calorie range is important for your body to work properly. In addition, you need to eat enough calories to meet nutritional needs, maintain a healthy metabolic rate, and stay energized. Eating too little will actually hurt your weight loss efforts. Many people make the mistake of "the less I eat, the more I'll lose," but that's not necessarily true.
The following tips and food suggestions can help. By applying one or two each day, you may find that you are back on track and in-control of a healthy caloric intake.
Tips to Meet Your Calorie Recommendations
Eat small, frequent meals 5-6 times daily.
Drink high-calorie, nutritious liquids if you are not hungry for food.
Limit diet, low calorie, low-fat products.
Have ready-to-eat snacks available to munch on when you feel hungry. Easy snacks include trail mix, pretzels with dip, nuts, dried fruit, crackers with cheese, frozen yogurt or ice cream, pudding, and fruit smoothies.
When you drink beverages, make certain they are nutrient-rich. Limit diet drinks, tea and coffee.
Enjoy Super-Strength Milk for extra calories and protein. Simply mix together 1 quart of milk and 1 cup of instant non-fat dry milk powder. Stir for about 5 minutes or until the dry milk is dissolved. Store this beverage in your refrigerator and use it just as you would regular milk. (Makes 1 quart)
To Increase Calories…
Mix dry powdered milk to mashed potatoes, ground meats, cream soups, pudding, casseroles, hot cereal, and milk.
Add an additional egg (or egg white) to casseroles and ground meat before cooking.
Top vegetables, potatoes, casseroles, soups, sandwiches and salads with cheese.
Using milk instead of water when preparing hot cereals, cream soups, hot chocolate, and gravy.
Spread peanut butter on crackers, apples, bananas, pears, and celery.
Snack on eggs, meat salads, cheese, nuts, nut butters, and cottage cheese.
Add extra butter, margarine, oil, regular salad dressing, or mayonnaise to foods such as potatoes, vegetables, bread & rolls, hot cereal, salad, pasta, rice, noodles, and sandwiches.
Top vegetables and meats with sauce, gravy, or cheese.
Add extra sugar or honey to cereals and beverages.
Add sour cream, cream cheese or whipped cream to your favorite recipes, potatoes, and bagels.
Toss nuts and seeds into vegetables, salad, trail mix and cereal.
Snack on a piece of fruit.
Good Things Come in Small Packages
These foods are small in size but big on calories and nutrients. Adding these to your diet can help you boost your caloric intake even when you don't have a big appetite:
Eggs: deviled, hardboiled
Nuts: peanut & nut butters on crackers, mixed nuts, trail mix, seeds
Dairy: yogurt, pudding, custard, frozen yogurt, cheese cubes, string cheese
Grains: cereal with milk, whole grain bagel with cream cheese, granola bars
Fruit: Add fruit to your meals and snacks to boost your calories.
Drink Up
These beverages are high in both protein and calories:
Dairy-based drinks: yogurt smoothies, milkshakes, whole chocolate milk, commercial eggnog
Drink mixes: hot chocolate, instant breakfast drinks
Nutritional supplement drinks: Check with your physician to determine if you need a supplement drink to meet your needs.
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=593
Tuesday, March 9, 2010
Get Moving Outdoors!
Now that spring is almost here, the weather where you live is probably warming up (unless, of course, it's warm year-round where you live!). It's a great time to start gearing up to take your workouts outside, if you haven't already!
Exercising outdoors is one of my favorite things to do, and I highly recommend it. It's a great change of pace that will get your blood pumping and your senses engaged, and you'll soak up all that fresh air and vitamin D from the sun. You'll also get in touch with your surroundings, and maybe learn your way around a park you've never visited or an unfamiliar part of town. In addition, outdoor workouts are free — no gym memberships or class fees to worry about!
To make the most of your outdoor workout:
Dress for the elements. Wear a hat and jacket if it's cool outside, and no matter what the temperature, wear sunscreen and sunglasses to avoid sun damage.
Drink plenty of water before you start and after you finish. If you're going to work out for more than 30 minutes, carry a water bottle with you or stop for a drink during the workout.
Dress in layers, peeling them off as you warm up.
Wear reflective gear if you exercise before the sun rises or after it sets.
Bring music — you can carry an iPod with headphones — to keep you pumped up. Or, if you can, bring a friend!
Go on — take your workout on the open road! You'll be glad you did.
Tuesday, February 2, 2010
Boost Your Own Confidence!
We all have what I like to call inner chatter — that voice in your head that says "I can't do this" or "Yes, I can do this!" What does the voice inside your head say about your efforts to get fit? Are the messages positive and encouraging, or just the opposite?
Make a conscious effort today to take note of your inner chatter so that you can decide whether it's helping you succeed in your exercise efforts — or holding you back. If your inner self-talk is negative, it's easy enough to fix; it just takes some practice!
Next time you're heading to the gym or deciding whether or not to go for a jog, take note of any negative messages you send yourself and replace them with a positive spin! Here are some ways you can change negative thinking:
Instead of thinking "This won't work," think "I can make this work!"
Instead of "It's a waste of time," think "It will be worth the extra effort!"
Instead of "It's not going to make a difference," think "I'll never know unless I try!"
Instead of "It hasn't worked before," think "I'll try again!"
Instead of "I've already tried that," think "I can learn from my mistakes!"
Instead of "I don't like that exercise" or "It sounds too difficult," think "I'm excited to try some new things!"
Instead of "That was painful! Never again," think "Wow, I just got through some hard work, and next time it will be easier!"
You can learn to be positive about getting fit — just practice having a more optimistic mind-set. Be your own cheerleader and boost your own confidence.
Make a conscious effort today to take note of your inner chatter so that you can decide whether it's helping you succeed in your exercise efforts — or holding you back. If your inner self-talk is negative, it's easy enough to fix; it just takes some practice!
Next time you're heading to the gym or deciding whether or not to go for a jog, take note of any negative messages you send yourself and replace them with a positive spin! Here are some ways you can change negative thinking:
Instead of thinking "This won't work," think "I can make this work!"
Instead of "It's a waste of time," think "It will be worth the extra effort!"
Instead of "It's not going to make a difference," think "I'll never know unless I try!"
Instead of "It hasn't worked before," think "I'll try again!"
Instead of "I've already tried that," think "I can learn from my mistakes!"
Instead of "I don't like that exercise" or "It sounds too difficult," think "I'm excited to try some new things!"
Instead of "That was painful! Never again," think "Wow, I just got through some hard work, and next time it will be easier!"
You can learn to be positive about getting fit — just practice having a more optimistic mind-set. Be your own cheerleader and boost your own confidence.
Tuesday, January 26, 2010
Hit the Weights the Right Way
Hit the Weights the Right Way
Strength training — lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it's great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.
To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:
* Stand with your feet separated, one slightly in front of the other.
* Bring the weight as close to your body as possible before you lift.
* Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back.
* As you lift and lower, keep your movements slow and smooth — don't jerk the weight to lift it!
* Stand tall — don't let the weight cause you to slump over.
* If a weight is too heavy, switch to a lighter weight and work your way up!
If you keep these tips in mind, your heavy lifting won't lead to a pain in the neck (or anywhere else!).
Strength training — lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it's great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.
To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:
* Stand with your feet separated, one slightly in front of the other.
* Bring the weight as close to your body as possible before you lift.
* Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back.
* As you lift and lower, keep your movements slow and smooth — don't jerk the weight to lift it!
* Stand tall — don't let the weight cause you to slump over.
* If a weight is too heavy, switch to a lighter weight and work your way up!
If you keep these tips in mind, your heavy lifting won't lead to a pain in the neck (or anywhere else!).
Sunday, January 17, 2010
Do you make your exercise a priority? Here are 5 ways to do so.....
5 Ways to make exercise a priority & a joy........
You know the magical payoffs that a little sweat can deliver, like a healthier heart, stronger bones, and a boost in energy. But knowledge doesn't always translate into action--not if your knees ache, you're too tired, or you're just plain bored with your workout. These five research-backed strategies can turn exercise from need to into want to--for life.
Pick up some weights
There's nothing like visible results to make you stick with a workout routine--and when you see what strength-training does for your body, you won't want to stop. Bones and muscles atrophy as you age, but lifting weights can slow or reverse the decline, says Miriam Nelson, PhD, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University. Nelson's research shows that postmenopausal women who strength-trained twice a week for a year increased their bone density by up to 2%, added nearly 3 pounds of muscle, and lost about the same amount of body fat. "Biologically, they were 10 to 15 years younger than women who just went about their daily lives," says Nelson.
When women pick up dumbbells, they often get more active in the rest of their lives, too. "Once they're stronger, all activity becomes easier," Nelson says. Chains such as Curves and organizations like the YMCA make it easy to start (go to curves.com or ymca.net). Or check out Nelson's Web site (strongwomen.com) for an at-home program.
Head outdoors
For New Jersey author Arline Zatz, 70, kayaking doesn't feel like exercise--it's stress relief. As water drips from her paddle, her concerns drift away. Indeed, when volunteers in one study walked either in a park or a shopping center, 71% of the outdoor group ended up less tense, while half of those who strolled in the mall said they were more anxious than when they'd started.
For a safe adventure, consider a guided tour. Adventures in Good Company organizes active vacations for women of all ages, from hikes in the Alps to gentle paddles around Minnesota's boundary waters (adventuresingoodcompany.com). Woman Tours offers guided bike trips for beginners and experts (womantours.com). Or try bird watching, which Zatz calls hiking with a purpose--check your local chapter of the National Audubon Society (audubon.org).
Choose a joint-friendly workout
Aches and pains might seem like license to slack off, but exercise actually helps stave off osteoarthritis, says rheumatologist Patience White, MD, chief public health officer for the Arthritis Foundation. If you already have wear-and-tear arthritis, the right workout is a powerful antidote. "Exercise strengthens muscles, which stabilizes your joints," says White. "It also promotes weight loss--and losing just 15 pounds can reduce your pain by 50%."
The Arthritis Foundation runs aquatic exercise and tai chi programs around the country; both decrease pain and disability in people with arthritis (arthritis.org or taichiforarthritis.com). Other nonjarring exercises, such as qigong, swimming, walking, or bicycling, can also help.
By Christie Aschwanden
You know the magical payoffs that a little sweat can deliver, like a healthier heart, stronger bones, and a boost in energy. But knowledge doesn't always translate into action--not if your knees ache, you're too tired, or you're just plain bored with your workout. These five research-backed strategies can turn exercise from need to into want to--for life.
Pick up some weights
There's nothing like visible results to make you stick with a workout routine--and when you see what strength-training does for your body, you won't want to stop. Bones and muscles atrophy as you age, but lifting weights can slow or reverse the decline, says Miriam Nelson, PhD, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University. Nelson's research shows that postmenopausal women who strength-trained twice a week for a year increased their bone density by up to 2%, added nearly 3 pounds of muscle, and lost about the same amount of body fat. "Biologically, they were 10 to 15 years younger than women who just went about their daily lives," says Nelson.
When women pick up dumbbells, they often get more active in the rest of their lives, too. "Once they're stronger, all activity becomes easier," Nelson says. Chains such as Curves and organizations like the YMCA make it easy to start (go to curves.com or ymca.net). Or check out Nelson's Web site (strongwomen.com) for an at-home program.
Head outdoors
For New Jersey author Arline Zatz, 70, kayaking doesn't feel like exercise--it's stress relief. As water drips from her paddle, her concerns drift away. Indeed, when volunteers in one study walked either in a park or a shopping center, 71% of the outdoor group ended up less tense, while half of those who strolled in the mall said they were more anxious than when they'd started.
For a safe adventure, consider a guided tour. Adventures in Good Company organizes active vacations for women of all ages, from hikes in the Alps to gentle paddles around Minnesota's boundary waters (adventuresingoodcompany.com). Woman Tours offers guided bike trips for beginners and experts (womantours.com). Or try bird watching, which Zatz calls hiking with a purpose--check your local chapter of the National Audubon Society (audubon.org).
Choose a joint-friendly workout
Aches and pains might seem like license to slack off, but exercise actually helps stave off osteoarthritis, says rheumatologist Patience White, MD, chief public health officer for the Arthritis Foundation. If you already have wear-and-tear arthritis, the right workout is a powerful antidote. "Exercise strengthens muscles, which stabilizes your joints," says White. "It also promotes weight loss--and losing just 15 pounds can reduce your pain by 50%."
The Arthritis Foundation runs aquatic exercise and tai chi programs around the country; both decrease pain and disability in people with arthritis (arthritis.org or taichiforarthritis.com). Other nonjarring exercises, such as qigong, swimming, walking, or bicycling, can also help.
By Christie Aschwanden
Saturday, January 9, 2010
Blast Fat Now!
Three ways to fight fat before getting out of bed.
by:By Sandy Braz
1. Sleep in.
A good portion of your fat fighting happens while you’re sleeping. According to research presented at the American Thoracic Society’s International Conference in 2009, leptin – the hormone that keeps you feeling satiated – is reduced when you’re low on rest, which could have you reaching for unplanned snacks throughout the day.
What to do:
Experts say to sleep for a minimum of seven hours each night. Try scheduling sleep like you schedule a meal or workout – write your bedtime down and stick to it.
2. Be mindful.
The August 2009 issue of Oxygen featured an article called “Think Yourself Strong and Lean,” which outlined the importance of the mind-to-muscle connection. According to recent research, being mindful when eating can help you shed pounds.
What to do:
The August 2009 edition of the Mayo Clinic Women's HealthSource reports that remaining mindful as you eat – such as chewing slowly to savor the taste and texture of your meal – can help you feel satiated longer, helping to reduce the need to reach for empty calories later on. For tips and ideas, pick up any issue of Oxygen.
3. Hydrate.
Studies show that drinking water first thing in the morning can help kickstart your metabolism and turn on your fat-burning engines.
What to do:
Grab a glass of water before bed and have it sitting on your nightstand so you can hydrate your body first thing in the morning before you get busy preparing for your day.
For more Fat Loss tips:Robert Kennedy's Oxygen Women's Fitness
by:By Sandy Braz
1. Sleep in.
A good portion of your fat fighting happens while you’re sleeping. According to research presented at the American Thoracic Society’s International Conference in 2009, leptin – the hormone that keeps you feeling satiated – is reduced when you’re low on rest, which could have you reaching for unplanned snacks throughout the day.
What to do:
Experts say to sleep for a minimum of seven hours each night. Try scheduling sleep like you schedule a meal or workout – write your bedtime down and stick to it.
2. Be mindful.
The August 2009 issue of Oxygen featured an article called “Think Yourself Strong and Lean,” which outlined the importance of the mind-to-muscle connection. According to recent research, being mindful when eating can help you shed pounds.
What to do:
The August 2009 edition of the Mayo Clinic Women's HealthSource reports that remaining mindful as you eat – such as chewing slowly to savor the taste and texture of your meal – can help you feel satiated longer, helping to reduce the need to reach for empty calories later on. For tips and ideas, pick up any issue of Oxygen.
3. Hydrate.
Studies show that drinking water first thing in the morning can help kickstart your metabolism and turn on your fat-burning engines.
What to do:
Grab a glass of water before bed and have it sitting on your nightstand so you can hydrate your body first thing in the morning before you get busy preparing for your day.
For more Fat Loss tips:Robert Kennedy's Oxygen Women's Fitness
Sunday, January 3, 2010
Foods that Blast Fat
Need a Fat-Burning Boost?
Add these foods to your shopping list.
by Jordana Brown ~ oxygenmag.com winter 2010
When your goal is to be lean, these foods can help you get there faster. Here's what's behind 11 superfoods.
These easy-to-find foods will fuel you up with key nutrients that help you lose fat faster.
SALMON-Active ingredient:omega-3 fatty acid
Conventional nutrition wisdom holds that you should eat salmon because it's a rich source of healthy omega-3 fatty acids, but we'll tell you to eat it because those fats will help you burn fat. Those omega-3's are so powerful, in fact that they can actually turn on genes that increase fat-burning and turn off genes that regulate fat storage, all while making sure your cardiovascular system stays healthy.
EGGS-Active ingredients:protein, healthy fats
When researchers at Saint Louis University in Missouri fed dieting subjects a breakfast that included two eggs, the found that those subjects reported feeling fuller throughout the day and ate less at lunch than subjects who didn't have eggs for breakfast. Incidentally, keep the yolk in there--it's full of healthy fats and vitamins A, D, and E.
GINGER-Active ingredient:gingerol
Popular in Eastern cuisines, ginger boost metabolism via two mechanisms. It appears to increase oxygen consumption by muscles, which burns more calories. It also increases lactic acid production, which in turn increases growth-hormone production, which then increases the amount of fat released from fat stores to be burned as fuel.
AVOCADO-Active ingredients:monounsaturated fats, mannoheptulose
This strangest of fruits contains a number of compounds that promote fat loss. First, it's high in healthy monounsaturated fats, which are less likely to be stored as body fat and also have been shown to reduce weight when eaten in place of carbohydrates. Second, avocados contain a sugar called mannoheptulose, which is associated with blunting insulin release, and since excess insulin is levels can go a long way toward keeping normal body fat levels.
TOFU-Active ingredient:genistein
Soy is another powerhouse food. Genistein, an isoflavone responsible for many of soy's health promoting effects(from reducing the risk of several cancers to promoting cardiovascular health), also appears to be the main factor responsible for boosting fat-burning, as it reduces appetite and abdominal fat.
GRAPEFRUIT-Active ingredient: naringin
We would never advocate a diet consisting solely of grapefruit(don't laugh, people actually do try diets like this.) but eating some may help you get lean. It would appear that the responsible party is a compound called naringin, an antioxidant with fat-blasting properties. It's an ideal snack or a great addition to any meal.
POMEGRANATE-Active ingredients:massive antioxidant load, conjugated linoleic acid (CLA)
Scientists are still hard at work uncovering all of the health benefits of this ancient fruit, but as of now, we know that it is 300 times better than its fellow fruits at protecting nitric oxide(NO) in the body. Since NO is associated with increased fat-burning, it's worth protecting. New research also shows an added benefit to eating pomegranate seeds, called arils. They contain CLA, which, in the study, helped rats fed a high fat diet to gain less weight.
Try this: Mix a scoop of whey protein with 1 cup of 100% pomegranate juice for the perfect preworkout shake.
DAIRY-Active ingredients:calcium, protein
Research abounds that dairy products can help you lose weight. One review concluded that diets high in calcium slow fat storage and increase both thermogenesis (fat-burning) and metabolism. Another study found that when people drank two glasses of skim milk with breakfast, they felt fuller and ate less at lunchtiem than people who drank juice-thanks to milks's protein content.
CHILI PEPPERS-Active ingredient:capsaicin
It's the compound that makes chilis spicy, and inthe body, it spices up your metabolism by triggering an increase in the hormone adrenaline. Studies, including a new one published in the journal Clinical Nutrition, have found that capsaicin can even reduce hunger and increase satiety, or feelings of fullness, to help you eat less. It also appears to annihilate fat cells, directly reducing fat stores.
Try this: Combine 1/2 cup orange juice, 2 tbsp olive oil and 1 sliced jalapeno pepper to make a spicy marinade. Add 2 chicken breasts and let marinate in the refrigerator for at least one hour or up to 24 hours. Then cook as desired.
GREEN TEA-Active ingredients:epigallocatechin gallate(EGCG), caffeine
While caffeine is well-known fat burner, it is not the most powerful component of green tea. Instead, EGCG, the phytochemical also responsible for green tea's myriad health benefits, has been shown to increase metabolic rate and burn through fat.
BONUS: Drink 3 cups a day for best results.
SPINACH-Active ingredients:glutathione,alpha lipoic acid, fiber
A cup of cooked spinach contains a mere 41 calories and two powerful detoxifying nutrients-glutathione and lipoic acid-along with soluble fiber, which performs the nifty fat-ridding job of binding to bad cholesterol(LDL) in your digestive system and dragging it out of your body.
Try this: use pre-bagged spinach as the "lettuce" in your sandwiches and salads, heated in soups and wilted in pasta.
Get a variety of color in your diet to ignite your body's fat-burning furnace.
Add these foods to your shopping list.
by Jordana Brown ~ oxygenmag.com winter 2010
When your goal is to be lean, these foods can help you get there faster. Here's what's behind 11 superfoods.
These easy-to-find foods will fuel you up with key nutrients that help you lose fat faster.
SALMON-Active ingredient:omega-3 fatty acid
Conventional nutrition wisdom holds that you should eat salmon because it's a rich source of healthy omega-3 fatty acids, but we'll tell you to eat it because those fats will help you burn fat. Those omega-3's are so powerful, in fact that they can actually turn on genes that increase fat-burning and turn off genes that regulate fat storage, all while making sure your cardiovascular system stays healthy.
EGGS-Active ingredients:protein, healthy fats
When researchers at Saint Louis University in Missouri fed dieting subjects a breakfast that included two eggs, the found that those subjects reported feeling fuller throughout the day and ate less at lunch than subjects who didn't have eggs for breakfast. Incidentally, keep the yolk in there--it's full of healthy fats and vitamins A, D, and E.
GINGER-Active ingredient:gingerol
Popular in Eastern cuisines, ginger boost metabolism via two mechanisms. It appears to increase oxygen consumption by muscles, which burns more calories. It also increases lactic acid production, which in turn increases growth-hormone production, which then increases the amount of fat released from fat stores to be burned as fuel.
AVOCADO-Active ingredients:monounsaturated fats, mannoheptulose
This strangest of fruits contains a number of compounds that promote fat loss. First, it's high in healthy monounsaturated fats, which are less likely to be stored as body fat and also have been shown to reduce weight when eaten in place of carbohydrates. Second, avocados contain a sugar called mannoheptulose, which is associated with blunting insulin release, and since excess insulin is levels can go a long way toward keeping normal body fat levels.
TOFU-Active ingredient:genistein
Soy is another powerhouse food. Genistein, an isoflavone responsible for many of soy's health promoting effects(from reducing the risk of several cancers to promoting cardiovascular health), also appears to be the main factor responsible for boosting fat-burning, as it reduces appetite and abdominal fat.
GRAPEFRUIT-Active ingredient: naringin
We would never advocate a diet consisting solely of grapefruit(don't laugh, people actually do try diets like this.) but eating some may help you get lean. It would appear that the responsible party is a compound called naringin, an antioxidant with fat-blasting properties. It's an ideal snack or a great addition to any meal.
POMEGRANATE-Active ingredients:massive antioxidant load, conjugated linoleic acid (CLA)
Scientists are still hard at work uncovering all of the health benefits of this ancient fruit, but as of now, we know that it is 300 times better than its fellow fruits at protecting nitric oxide(NO) in the body. Since NO is associated with increased fat-burning, it's worth protecting. New research also shows an added benefit to eating pomegranate seeds, called arils. They contain CLA, which, in the study, helped rats fed a high fat diet to gain less weight.
Try this: Mix a scoop of whey protein with 1 cup of 100% pomegranate juice for the perfect preworkout shake.
DAIRY-Active ingredients:calcium, protein
Research abounds that dairy products can help you lose weight. One review concluded that diets high in calcium slow fat storage and increase both thermogenesis (fat-burning) and metabolism. Another study found that when people drank two glasses of skim milk with breakfast, they felt fuller and ate less at lunchtiem than people who drank juice-thanks to milks's protein content.
CHILI PEPPERS-Active ingredient:capsaicin
It's the compound that makes chilis spicy, and inthe body, it spices up your metabolism by triggering an increase in the hormone adrenaline. Studies, including a new one published in the journal Clinical Nutrition, have found that capsaicin can even reduce hunger and increase satiety, or feelings of fullness, to help you eat less. It also appears to annihilate fat cells, directly reducing fat stores.
Try this: Combine 1/2 cup orange juice, 2 tbsp olive oil and 1 sliced jalapeno pepper to make a spicy marinade. Add 2 chicken breasts and let marinate in the refrigerator for at least one hour or up to 24 hours. Then cook as desired.
GREEN TEA-Active ingredients:epigallocatechin gallate(EGCG), caffeine
While caffeine is well-known fat burner, it is not the most powerful component of green tea. Instead, EGCG, the phytochemical also responsible for green tea's myriad health benefits, has been shown to increase metabolic rate and burn through fat.
BONUS: Drink 3 cups a day for best results.
SPINACH-Active ingredients:glutathione,alpha lipoic acid, fiber
A cup of cooked spinach contains a mere 41 calories and two powerful detoxifying nutrients-glutathione and lipoic acid-along with soluble fiber, which performs the nifty fat-ridding job of binding to bad cholesterol(LDL) in your digestive system and dragging it out of your body.
Try this: use pre-bagged spinach as the "lettuce" in your sandwiches and salads, heated in soups and wilted in pasta.
Get a variety of color in your diet to ignite your body's fat-burning furnace.
Friday, January 1, 2010
ADVICE FOR THOSE LOW ON MOTIVATION
Adjust your priorities. Here's a simple lesson: If you value something, you'll do it. So when you place exercise as one of the last things on your to-do list, odds are you won't get to it. Make exercise your top priority, and you'll find the time.
Set Goals. Make your goals clear and attainable. Instead of, I'm going to exercise more, try: I'm going to get up at 7 a.m. every Monday, Wednesday and Friday and walk on the treadmill for 30 minutes. It's precise, realistic and easy to achieve.
Make it personal. Don't just view exercise as a way to shed pounds. Find something of personal value that it provides, like a spicier sex life or the ability to play with your kids. Remind yourself of these benefits whenever your motivation wanes.
Set Goals. Make your goals clear and attainable. Instead of, I'm going to exercise more, try: I'm going to get up at 7 a.m. every Monday, Wednesday and Friday and walk on the treadmill for 30 minutes. It's precise, realistic and easy to achieve.
Make it personal. Don't just view exercise as a way to shed pounds. Find something of personal value that it provides, like a spicier sex life or the ability to play with your kids. Remind yourself of these benefits whenever your motivation wanes.
Push Past Your Weight-Loss Plateau!
Have you hit the dreaded weight-loss plateau? You were doing great for a few weeks, maybe several months, but then, suddenly, you stopped losing weight and you haven't done anything differently! Before you get frustrated and throw out that scale, take a deep breath. I have a few tricks that just might push those numbers down again!
The first step to take is to check your portions. You're probably used to "guesstimating" portion size by now, but trust me on this one — break out the measuring cups again. If you've been on a weight-loss program for a while, it's not uncommon for your portion sizes to get larger and larger with time. That little extra bit of rice here and an extra bite or two of chicken there could be what's blocking your progress.
It might be more than just a little bite or two more, which is why you should also start keeping a food log, writing down every single thing you put in your mouth for at least a week. Then sit down and evaluate your intake — do you see extra calories sneaking in at specific times of the day? Maybe you find it particularly hard to control portions of certain foods. You might even find that just the act of writing it all down makes you more accountable — so you'll think twice before you take a bite!
Finally, shake up your fitness routine by increasing the intensity. Push yourself to walk or run a little faster, bike a little longer, or swim three or four more laps. If you're not yet doing any type of strength training, add it to your routine ASAP. Building muscle is a key to boosting your metabolism so that you burn more calories, even when you're not exercising. Plus, toning up can make a huge difference in how you look and how clothing fits even if you don't lose any more weight!
Challenge yourself to put my proven steps to the test — starting right now! I know you'll be thrilled with the results!
The first step to take is to check your portions. You're probably used to "guesstimating" portion size by now, but trust me on this one — break out the measuring cups again. If you've been on a weight-loss program for a while, it's not uncommon for your portion sizes to get larger and larger with time. That little extra bit of rice here and an extra bite or two of chicken there could be what's blocking your progress.
It might be more than just a little bite or two more, which is why you should also start keeping a food log, writing down every single thing you put in your mouth for at least a week. Then sit down and evaluate your intake — do you see extra calories sneaking in at specific times of the day? Maybe you find it particularly hard to control portions of certain foods. You might even find that just the act of writing it all down makes you more accountable — so you'll think twice before you take a bite!
Finally, shake up your fitness routine by increasing the intensity. Push yourself to walk or run a little faster, bike a little longer, or swim three or four more laps. If you're not yet doing any type of strength training, add it to your routine ASAP. Building muscle is a key to boosting your metabolism so that you burn more calories, even when you're not exercising. Plus, toning up can make a huge difference in how you look and how clothing fits even if you don't lose any more weight!
Challenge yourself to put my proven steps to the test — starting right now! I know you'll be thrilled with the results!
Wednesday, December 30, 2009
DAVID KEENAN: Lost weight with Beachbody Fitness Programs!
DAVID KEENAN: THEN 360 LBS.
"I felt like I was being judged all the time," says the Hacienda Heights, Calif., bartender who always struggled with his weight. Keenan decided to make a change in early 2003. "I went to the doctor for an earache and he told me I was too fat," he says. "I felt such an immense sense of shame."
DAVID KEENAN: NOW 180 LBS.!
"My sister told me about the Power 90 workout tapes [a 90-day, circuit-training boot camp], and I started in March 2003," says Keenan, 26. "Later I did other workout DVDs – Slim in 6, and P90X. When I first started, pull-ups seemed impossible to me; I couldn’t do any. Now I can do 15 in a row. That's an amazing thing."
"I felt like I was being judged all the time," says the Hacienda Heights, Calif., bartender who always struggled with his weight. Keenan decided to make a change in early 2003. "I went to the doctor for an earache and he told me I was too fat," he says. "I felt such an immense sense of shame."
DAVID KEENAN: NOW 180 LBS.!
"My sister told me about the Power 90 workout tapes [a 90-day, circuit-training boot camp], and I started in March 2003," says Keenan, 26. "Later I did other workout DVDs – Slim in 6, and P90X. When I first started, pull-ups seemed impossible to me; I couldn’t do any. Now I can do 15 in a row. That's an amazing thing."
Sunday, December 20, 2009
Strategies to Cope with Holiday Eating
Busting the Top 5 Excuses to Overindulge During the Holidays
Strategies to Cope with Holiday Eating
‘Twas the night before Christmas, when all through the house,
Everyone was eating…even the mouse!
The most wonderful time of the year is back, and that means one thing: notorious holiday parties! Between the office buffet, neighborhood open house, family gatherings, religious festivities, and community get-togethers, sticking to a healthy eating plan becomes, well, difficult to say the least.
The reason? Simple. Tempting, high fat, calorie-laden dishes are the common denominator of almost every holiday celebration. And excuses for overindulgence are as easy to find as holiday cheer.
Check out the following excuses.
Excuse #1: The food looks and tastes so good! How can I resist?
It’s true—there will be plenty of terrific foods. But will you feel good after you eat them? Imagine yourself overindulging. How do you feel afterwards? Was the taste really worth it? Could you have received the same pleasure with a smaller amount?
Excuse #2: It’s a special occasion. It only comes once a year.
The holidays only come once a year, but the parties, events, and gifts of food never seem to end! Stop and decide which ones are really worth the splurge. When it is time for the splurge, bank calories from earlier in the day.
Excuse #3: Everyone else is eating. The hostess will be offended.
Just because everyone is eating does not mean that you have to eat everything too. Choosing smaller portions shouldn’t offend anyone. Remember, “If you half-it, you can have it.” And sometimes it may be necessary to “just say no”.
Excuse #4: I should offer desserts to the company in my home.
Keeping your favorite desserts at home usually spells trouble. When treats are in the house, more of the dessert usually ends up in you, rather than your guests. Therefore, keep some low fat, low-calorie alternatives on hand.
Excuse #5: I’ll get back to my healthy eating plan tomorrow.
This thinking is okay, as long as it is realistic. Make sure an occasional splurge does NOT become a repeated excuse (or turn into “next week” or “next month”).
Putting It All Together…
The best defense against holiday eating disasters is a combination of both planning and strategy:
1. Take inventory. Identify all the situations that make it difficult for you to eat healthy during the holiday season. Is it office parties? Food courts at the shopping mall? Family gatherings? Extra baking and cooking at home?
2. Plan a system of attack. For example:
Bring a low calorie appetizer to the office party.
Don’t go shopping on an empty stomach.
Use healthier substitutions and make a low-calorie, low-fat dessert for the family gathering.
Budget calories throughout the day, so you can afford to spend a few more at the party.
Burn extra calories in a longer-than-usual exercise session. Some research shows that adding just 10 more minutes of intense exercise to your usual workout can stave off holiday weight gain.
Stay focused by getting 7-8 hours of sleep nightly.
3. Remember to reward. Making it through the holidays can be hard work. Establish a reward system to stay motivated along the way. Deposit a pre-determined amount of money (the amount should be based on what you can financially afford) in a jar every week that you are able to follow your healthy eating plan. Then after the holidays—when the sales are big—go out and buy something special just for you!
4. Stay positive. Everyone makes mistakes, so there will be times when even the most disciplined person will slip. Don’t worry or stress during these mishaps—it is critical to get back on track. Staying positive is half the battle.
Remember, armed with a good plan and a positive attitude...
You will be nestled all snug in your bed,
While visions of carrot sticks (and low-calorie dip) dance in your head.
Thursday, December 10, 2009
Take Time for You!
It's easy to forget about taking care of our own needs. Prioritizing your own needs up there with everything you do for your family, friends, your job, and your other responsibilities is tough, especially if you have a family, but it's a must! You owe it to yourself to take a little personal time, even if it means shifting some duties and putting others second.
Start by talking to your family. Tell your spouse and/or children about your decision to make more time for yourself in order to meet your goals. If your children are older, perhaps they can take on a few more chores. Ask your spouse to lend a helping hand around the house or take over some of your other family responsibilities.
With their support, that "me" time will be more doable — and that renewed, refreshed feeling can be yours! As a bonus, you'll be more peaceful and energized, helping you tackle your family responsibilities with a fresh face forward. Everyone truly benefits! Get your family on board with your plan today!
Start by talking to your family. Tell your spouse and/or children about your decision to make more time for yourself in order to meet your goals. If your children are older, perhaps they can take on a few more chores. Ask your spouse to lend a helping hand around the house or take over some of your other family responsibilities.
With their support, that "me" time will be more doable — and that renewed, refreshed feeling can be yours! As a bonus, you'll be more peaceful and energized, helping you tackle your family responsibilities with a fresh face forward. Everyone truly benefits! Get your family on board with your plan today!
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