Oct 28

Diversity

Diversity is key

Vary Your Program

No one likes monotony, especially when it comes to their exercise routine.  To keep your workouts fresh, try alternating swimming and walking, or weight training one day and an aerobic activity the next. Alter your route if you jog or cycle. Varying your exercises will not only add spice to your life but it will condition different muscle groups and help prevent injury.

Jan 03

Crunch-ola

Crunch-ola!

The crunch is more safe and effective than its antiquated cousin the sit-up.

To do the perfect crunch…
Lie on the floor with knees bent and arms crossed in front of your chest (or place your hands behind your head so that your thumbs are tucked behind your ears.)
Position your feet as wide as your hips.
Pull your belly button in towards your spine then slowly contract your abs, lifting your shoulders 1-3 inches off the floor.
Focus on shortening the distance between the bottom of your rib cage and your pelvis.
Slowly lower your shoulders back towards starting position, but don’t relax all the way. Repeat exercise.
Keep your knees bent, your feet in the same position and your back straight throughout the entire exercise.

Dec 22

Cholesterol

Know your cholesterol levels

19% of Americans ages 20 to 74 have high cholesterol levels.  Are you one of them?

How do I get checked?

Your doctor can conduct a simple, inexpensive test to determine your cholesterol level.  When the test results are back your total blood cholesterol will fall into one of these categories:

Desirable — Less than 200 mg/dL
Borderline high risk — 200–239 mg/dL
High risk — 240 mg/dL and over

How often should I be checked?

Young Adults should be checked once every five years. Men over 45 and women over 55 should measure their cholesterol levels at least once a year.

Keeping tabs on your numbers can go a long way in preventing a number of serious medical complications (heart attacks and strokes included).

Dec 22

Activities and Calories Burned

Find an Exercise Program That Works For You!




Everybody has exercising preferences, but how effective are they, and will you really get results.

Next to each activity is the estimated calories you will burn every 30 minutes. Remember to increase gradually, and make your fitness routines fun and enjoyable!

Basketball: 366.0 cal

Bicycling: 273.0 cal

Boxing: 366.0 cal

Cross-Country Skiing: 379.0 cal

Downhill Skiing:295.0 cal

Field Hockey: 356.0 cal

Free Weights: 227.0 cal

Heavy Gardening: 333.0 cal

Hiking: 322.0 cal

Ice Skating: 308.0 cal

Ice/Roller Hockey: 424.0 cal

Kayaking: 273.0 cal

Lacrosse: 356.0 cal

Martial Arts: 519.0 cal

Mountain Biking: 450.0 cal

Racquetball: 471.0 cal

Raking Leaves: 143.0 cal

Rock Climbing: 422.0 cal

Rowing: 339.0 cal

Rugby: 349.0 cal

Scuba Diving: 451.0 cal

Snowboarding: 260.0 cal

Snowshoeing: 441.0 cal

Soccer: 363.0 cal

Stacking Wood: 233.0 cal

Surfing/Body Boarding: 215.0 cal

Swimming: 414.0 cal

Tennis: 289.0 cal

Volleyball: 133.0 cal

Water Aerobics: 165.0 cal

Water Polo: 373.0 cal

Dec 22

10 Ways to Make You Look and Feel Better

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Ten Ways to Make You Look and Feel Better!

  1.  Make up your mind. Decide you are going to change. Partial commitment will yield partial results. Consistency is the key.
  2. Think before you eat. Assess what you are considering to eat. Ask yourself, “Will eating this get me closer to my goal?” If not, make a better choice.
  3. Eating for pleasure is distinctly a human experience. Choose foods on nutritional value not simply taste.
  4. Food choices are a habit. Replace poor choices with good ones, and it will become a new habit. It is simple, bad food make you feel bad, and healthy food make you feel good.
  5. Do not buy junk food. Similar to #4, omitting these foods at home will make a huge difference. If they are not around you won’t eat them.
  6. DO NOT SKIP MEALS! The key is to keep you body’s metabolism burning all day. Food is your fuel. Skipping meals will lead to a decline in your metabolism.
  7. Listen to your body. When you are hungry eat. Stop when you are comfortable, not when you are stuffed.
  8. Be honest with yourself. Half a cookie still contains calories. Little bites throughout the day add up to a meal. Everything counts, so count it!
  9. Weigh and measure food for a week. This may be inconvenient, but can be very valuable in educating oneself about nutrition. ( Here is a food scale that I like )
  10. You have to move. Incorporate more movement into your daily routine. Park further away at work or at the store. Use the stairs, or start to exercise. Do not take the path of least resistance. It will pay off. And remember, BE CONSISTENT!
Dec 22

7 Ways to Win the Desk Diet

7 Ways to Win the Desk Diet

DESK-JOB DIETERS HAVE A COMMON CONCERN:  HOW AM I SUPPOSED TO LOSE WEIGHT WHEN IʼM SITTING IN FRONT OF A COMPUTER ALL DAY?

This can be a big problem for many individuals.  Proper nutrition is key in losing or maintain­ing weight with a sedentary, working lifestyle.  Weight control is a simple equation in nutrition terms.  Calories in = Calories out.  If calories in is greater than calories out you will gain weight, and vice versa.  Here are some simple suggestions to help win the desk diet battle.

Snack wisely.  A lot of individuals tend to snack while working on the computer or watching television.  If you are one of those people, keep healthy snacks available at all times.

Drink Up.  Keep water at your desk.  Water quells the appetite, and it is healthy for you. ( Here is the water bottle that I keep at my desk )

Plan Lunch.  Do not skip meals.  Cravings tend to creep up on us when we forget to eat regular meals.

Move.  Moving at least 10-15 minutes per day at an elevated heart rate is a great start.  Use the stairs, park at the far end of parking lots, or walk to lunch.  The key to moving is to move, start today!

Exercise dur­ing off hours.  If you live close to work, try walking or riding a bike.  Exercise at home or a fitness club in the morning or just after work. ( Consider TRX Suspension Training at Home, Click here to check it out )

Find help with friends.  Everyone has heard that “ Two Heads Are Better Than One.”  This saying goes for exercising as well.  Fitness can be a lot of fun when you involve others around you.  Get a coworker active or take your spouse or children to the gym with you.

Use Your Tools.  This means to be creative.  Trade in your work chair for a fitness ball.  This will do wonders for your posture.  We cannot carry a treadmill or weights around with us to use anytime, so give yourself options.  Research exercising tips while on your computer, plan your meals each day, get encouragement from those you work with and your family.  Most importantly, make a com­mitment.  Changing your lifestyle is not easy, but living a high energy lifestyle is worth all the work.  Do not forget to reward yourself.  Good luck, remember to have fun and enjoy life.

Dec 22

Calves

get gorgeous calves

Your calves energize everything you do with your
legs. They help power your moves when walking,
running, biking and climbing stairs for starters. But
when it comes to lower body workouts these
muscles are the most bypassed, especially by
women. So next time you are at the gym, don’t stop
at your thighs. Choose moves that are key to great
looking, shapelier legs.

Rising up onto your toes works part of the calves, but it won’t guarantee
you get the job done. Performing moves with bent knees only or on a flat
surface will shortchange your sculpting benefits. Opt for moves that work
the calves through their full range of motion and do them with bent and
straight knees to better target your calve muscles.
For great results try this :

  1. Stand on the edge of a step or on a foam roller and center your belly
    button over the top to maintain your balance.
  2. Hold a 20 to 30 pound barbell in both hands, palms facing forward, and
    stand with feet shoulder width apart. Your grip should be slightly wider
    than your legs.
  3. Squat down until bar rest on thighs, just above the knees. Pull abs in and
    keep chest high and shoulders back and down. Drop heels to toward the
    floor.
  4. Keep upper body and hips still as you rise up onto your toes.
  5. Slowly lower heels toward floor and repeat. Do 8 to 12 reps.
Dec 22

Breathe

BREATHE

Breathe your way to fitness using proper breathing techniques.

Oxygen is essential to the muscle’s ability to function correctly.  With adequate oxygen the muscles can extract all the energy they need from sugar in the blood.  Using up these carbohydrates is what allows you to keep on exercising.  By breathing correctly you will bring adequate oxygen to the muscles and your workout will be much more successful.

 Key points on breathing.

  1. Breathing supplies oxygen to the muscles to aid in muscle contraction.
  2. Exhale as you begin the movement which is typically the lifting motion and then inhale on the return movement which is usually the lowering.
  3. Breathe naturally and never hold your breath.

 Practice proper breathing BEFORE working out.

  • Sit straight in a firm chair with your fingertips gently resting on your stomach.
  • Inhale deeply through your nostrils. Feel your abdomen expand. Your diaphragm and chest should rise as your lungs expand with air.
  • Once your lungs are filled with air, exhale deeply by relaxing your chest and diaphragm, and pulling your stomach toward your spine.
  • Repeat the pattern, noticing how the air moves in and out of your body.
Dec 21

We Are Built To Move

We are built to move

On a cellular level, motion controls our systems. Exercise and your cells get stronger. Sit and your cells decay. It’s that simple.

This is a big deal when you realize that your body is made up of trillions of cells. Most of these cells live for a few weeks or months, and then are replaced by new cells in an endless cycle. Your whole body (apart from a few stem cells and brain cells) is brand new every three months.

You get to choose whether these new cells come in strong or weak. When you exercise your muscles release substances that travel throughout your bloodstream telling your cells to grow. Sedentary muscles send out a steady trickle of chemicals that tell your cells to decay since they aren’t being used.

True biological aging is a slow and graceful process. No one wants to live in and old, achy body. But you can live your whole life in a powerful, healthy body when you are willing to put forth the effort and keep moving!

Dec 21

May Diet

Long summer days can help you lose weight.

Most people tend to set new diet and exercise goals for themselves at New Year’s. But the best time to start a diet and exercise program is in May.

 Why in May?

  • The days are very long, which makes your energy levels go up and your food cravings go down.
  • You’re more likely to eat less and exercise more.
  • When you get home from work it’s still light outside, which allows more time for you to go on that run.
  • Many more fruits and vegetables are in season which makes them cheaper and more delicious.
  • There are a wide variety of fun, outdoor recreational activities to get involved in.

If you have lost sight of your New Year’s goals now is a great time to jump back in to health and fitness.  Take advantage of the success this time of year can offer.