Showing posts from 2011

A Guide To Keeping Your New Year's Resolutions

Do you have a New Year’s Resolution? Well, if you’re like most Americans (88 percent in 2001 according to a General Nutrition Centers poll), you have at least one resolution. And, if you are like the majority of these promise-makers, your resolution is probably related to health and fitness. In 2001 (according to GNC), 55 percent promised to eat healthier, 50 percent resolved to exercise more, and 38 percent wanted to lose weight.

While resolutions are well-intentioned, unfortunately most people fail at keeping them. With all the hype surrounding these promises, it’s easy to get caught up in them without really taking them seriously.
We live in a throw-away society and even our resolutions, I’m afraid, are not immune. However, especially for promises that include improving our health it’s in our best interest to not take them lightly.
So, what’s the secret to successful resolutions? While you can’t wave a magic wand and make your resolution come true, there are some easy steps to take to…

Break Out Of Your Breakfast Rut

Swap your usual breakfast for one one of these tasty alternatives and you'll enjoy your a.m. meal more and stay energized until lunch! David Grotto R.D. author of 101 Optimal Life Foods has the following breakfast pick me ups:

The usual oatmeal..make it better...with about 4 grams of fiber per half cup oatmeal is a perfect filling breakfast to have.  Without the right toppings it can get boring quick!  Grotto recommends whipping up an "oatmeal au lait"Stir together 1 cup steel-cut oatmeal2 teaspoons instant coffee1 tablespoon agave syrup1/4 cup nonfat milk1/2 cup waterMicrowave for 1 min 45 sec (each bowl contains 363 calories and 5 grams fat)The usual toast&jam...make it better...there are some people that don't care for traditional breakfast so they opt for something small, like toast says Daniela Jakubowicz, M.D, author of The Big Breakfast Diet, but carbs alone won't hold you over all morning.  She advises having typical lunchtime fare for breakfast.  So i…

Favorite Workouts Part Five

This is part five of a five part series to give you some workouts to partner up to get the most out of what you're doing.

If you like to bike...
Focus on targeting your hips, glutes and legs with endurance based strength moves as well as core stabilizing exercises.  How this benefits your next cycle session? More pedal power and fewer aches and pains when you log extra miles

All you need is a stability ball to get this workout going.
Jump Lunge: targets glutes, quads, hamstrings and calvesLunge forward with left left, bending left knee 90 degrees, keep knee directly over ankleFrom here jump forward 4-6 inches without switching legs, using arms for momentumStand up, do 5-10 reps, then switch sides and repeatBall Back Extension: targets low to mid back, core, glutes and hamstringsLie down with your belly over the ball, feet hip width apart, legs extended and feet anchored to the bottom of a wallLift your chest off the ball while raising both arms out 45 degrees, palms downHold for 3 cou…

Favorite Workouts Part Four

This is part four of a five part series to give you some workouts to partner up to get the most out of what you're doing.

If you like to play tennis...
Focus on a combo of leg strength and core workout, especially the obliques.  The payoff will be more power on the court and lower risk of injury.

What you'll need to get started is a set of 3-5 pound dumbbells.

Balance toe touch: targets abs, obliques, lower back, thighs, calves and improves your balanceStand on right leg, knee straight (not locked) and hinge forward from the waist, bringing torso parallel to floor as you lift left leg behind you to hip heightTouch right hand to toesHold for 10 seconds, engaging core muscles to balanceReturn to start, so 10-20 reps switch sidesStanding Rotation: targets shoulders, arms, abs and obliquesStand with feet shoulder width apart , holding dumbbells in hands, arms extended at chest heightSlowly twist torso as far as you can to the right, bringing left arm across bodyKeep abs tight, hips an…

Favorite Workouts Part Three

This is part three of a five part series to give you some workouts to partner up to get the most out of what you're doing.

If you like to swim....
Focus on working your shoulders, arms, core and hips with strength and balancing moves.  The payoff is better endurance and proper form as well as a smoother stroke and a more powerful kick.

What you need to get started is a resistance tube or band.

Stroke reps: targets shoulders, chest, outer and mid back and tricepsTie a resistance band around a stable object, such as a bedpost, at waist height.Hold one end in each hand, extend arms forwardTake one step back, so there's some tension on the bandBend 90 degrees from waist and slowly pull both hands towards hips until palms face ceilingHold at highest point for two counts and slowly return to startDo 10-20 repsHigh Five:targets chest, upper back, triceps, abs, obliques and hipsBegin in a full push up position, hands aligned under shoulders, legs extended behind youLift left hand and rota…

Morning Coffee Routine Boost...

I was given the opportunity to try out Torani Flavored Syrups by SheSpeaks.  They sent me the Hazelnut and Sugar Free Pumpkin Pie.  I am a huge fan of Hazelnut Coffee in the morning and the Torani Hazelnut flavor kicks my coffee up a notch with fewer calories than sugar!  How do you go wrong witht that?  I also tried the Torani Sugar Free Pumpkin Pie flavor in my pumpkin spice coffee and I got the flavor boost with NO CALORIES, sweetend with Splenda.

I can't wait to hit the store and add a few more flavors to my coffee cabnet to make all sorts of fun drinks.  Torani's website has a section for receipes to try with all of the flavored syrups they offer.

Check out Torani's website for a full list of all of the flavors, but with over 122 flavors including regular and sugar free, there is something for everyone.  Feel free to leave a comment here on what you think of Torani Flavored Syrups and tasty suggestions on how to use them. 

Thanks again SheSpeaks and Torani

Favorite Workouts Part Two

This is part two of a five part series to give you some workouts to partner up to get the most out of what you're doing.

If you like to run...
Focus on doing explosive jumps or leaps aka plyometrics to strengthen your core, hips, glutes and thighs.  The payoff is speed, agility and endurance, plus some pretty sexy muscles.

All you need are a set of stairs or step bench.

Speed Steps: targets core, glutes and legsStand 6 - 12 inches in front of stairs with ball of right foot on first step, arms at sides and knees slightly bentQuickly switch feet, powering from legs, not hips, keeping torso tall, hips square and abs engagedAlternate 20-40 fast steps without stoppingLeapfrog: targets core, glutes, hamstrings and calvesStand with feet shoulder width apart, toes turned out to cornersSquat down, bending knees 90 degreesLook up slightly, bringing hands to chest level as you sink body weight into heelsExplode upward as high as you can, powering through hips and using arms for momentumLand in a…

Favorite Workouts Part One

This is part one of a five part series to give you some workouts to partner up to get the most out of what you're doing.

If you like to hike or power walk...
Focus on sculpting your abs, glutes, hips and thighs, the payoff  will be that you walk father and faster and burn more calories while sidestepping injuries-especially if you're hiking down a steep slope.

All you need is yourself, no equipment required, to do these moves:

Single leg bridge: targets abs, lower back, hip flexors, glutes and hamstringsLie face up on the floor, knees bent and thighs touchingExtend arms over head, palms upLeft right leg 45 degrees, keeping thighs togetherPress through left foot while lifting hips until body forms a straight line from shoulders to right foot.Hold for 3 counts, slowly lower hips, barely touching floor, keep leg liftedDo 10-20 reps, switch sides and repeatWindmill: targets abs, obliques, mid to lower backStand with feet hip width apart, arms extended out to sides at chest heightBend …

48 Hour Rule

Looking to lose?  Follow the 48 Hour Rule

Every exercise routine should include rest days, just make sure that you only take one at a time.  A study at the University of Missouri-Columbia found that after two consecutive days off their running wheels, rats began to show an increase in belly fat.  If squeezing in a full workout the day after your dayoff seems unlikely, even just a few minutes of cardio, such as climbing stairs or walking can make a difference.

Fitness Magazine July 2007

20 Minute Workout

This quick routine comes from Jeanette Soloma, a Los Angeles trainer and it will sculpt your upper body, no equipment required!

Perform each circuit twice, then end with a brisk 5 minute walk.

Push-ups - Full or on knees (20 reps)Knee-ups - Stand and quickly alternate lifting right and left knee to hip height (Do as many as you can for one minute)Goal Post Press - Extend arms out to sides at shoulder height, elbows bent 90 degrees, palms forward.  Raise arms over head, then lower to start (30 reps)Jumping Jacks - 30 repsUpper Bells - Stand with feet shoulder width apart, knees slightly bent.  Place fingers behind head and bring right elbow toward right hip, then left elbow toward left hip (25 reps per side)Jab/Cross - Stand with feet shoulder width apart, left foot forward, knees slightly bent.  Jab forward with left fist, then cross over with right fist - do as many as possible for one minute - switch sides for second circuitPlanks with Cross-overs - Begin in full push up position.  Pu…

5 Moves To Borrow From The Boys

Thanks to Gunnar Peterson, a renowned personal trainer in Los Angeles, who sculpts the bodies of macho men such as NFL star Tom Brady and NBA star Carmelo Anthony and who can forget to mention A List ladies like Halle Berry and Jennifer Lopez.

The Plan: Do the indicted reps of each move in succession, repeat the workout three times, three times per week on nonconsecutive days.

What you'll need: A barbell.

Lets get started!

Shoulder Shaper - Start with 20 lbs (works shoulders, abs, hips and butt)
Stand with feet shoulder width apart, toes under barbellBend down, knees soft and place hands on bar wider than shoulder width apartStand and raise barbell to shoulder level, knees slightly bent, elbows bent and pointing to floorPress barbell overhead, straightening legsLower bar to shoulder level, bending knees, for one repDo 12 repsLean Leg Lift - Start with 45 lbs (works hamstrings, back, abs, hips and butt)
Stand with feet shoulder width apart, toes under barbellBend at waist 90 degrees, kne…

Lose a guy

So we all hate that guys can drop weight and tone up like it's no big deal, so why not steal some of the strategies that make it work for them.  Here they are:

Have a one tracked mind: Guys have a one track mind..when it comes to fitness, that works!  Women tend to pick all the vices they have to work on all at once, no wonder we fail!  So pick your worst diet habit and pair it with your most challenging fitness goal and make them your mission for the next four weeks. 

Act oblivious: Men don't worry about what the random Joe on the street thinks of their body.  I know that can be hard to adopt, so find some workout clothes that make you feel uber confident in so that when you're running or taking that class you can focus on that instead of what you look like.

Grunt, groan and sweat:  All that noise you hear from the next treadmill over signals the intensity that he's working out.  Guess what?  That guy is on to something!  Basically you burn more fat and tone muscles in l…

Trouble Zones IV

And finally part four of the four part series...sorry for the delay!


Get killer thighs for those leggings this winter with these moves:

Lookout Lunge (Targets shoulders, back, butt, quads and hamstrings)
Stand with feet hip width apart and extend arms over your head, palms facing each other.Lunge forward with left leg, bending your knee 90 degrees, with your right leg behind youHinge forward from hips about 45 degrees, keeping your back flat, so that your torso and arms point diagonally upRotate palms out and lower your arms to the side, then raise arms again, turning your palms inMaintaining lunge, lower and raise arms 8 times.  Switch legs and repeat.  Do 2 sets of 10Honing Hinge (Targets shoulders, back, butt, quads and inner thighs)
Stand with feet wider than shoulder width apart, toes turned out slightly arms by sideLower into plie, knees bent 90 degrees and extend arms overhead, palms forward (make it easier by keeping hands on hips)Slowly hinge forward from hips until torso i…

Trouble Zones Part III

Part three of four series on how to work those trouble zones!


Who doesn't want an amazing rear view?  Here are two exercises to get you toned in all the right places.

Swinger(Targets butt and hips)
Start on the ground on all fours, for extra counterbalancing support, prop your left hand up on fingertips and bend left elbow slightlyExtend right leg behind you at hip level, toes pointed, then keeping your hips still, bring it directly out to the sideHold for 1 count, return to startDo 8 reps, switch sides and repeat, do 2 setsPerky Pendulum (Targets back, butt and hamstrings)
Stand with feet together, arms by sideExtend right arm (parallel to the ground) and right leg (as high as you can) behind you, rotating your body slightly so that your right hip faces up, with your foot flexed, extending your arm diagonally up in front of youSlowly hinge hips to tilt torso forward, keeping right leg lifted behind you and reaching left fingertips toward the groundReturn to the start, Do 5 reps, …

Trouble Zones Part II

Part two of a four part series on how to work those trouble zones!


Muffin top is not a phrase any of us EVER wants to hear.  So here are two workouts aimed at toning up and slimming down your waistline.

Fallen Triangle (Targets shoulders, abs, obliques and inner thighs)
Start on the ground in a full push up position.  Balance on your hands and feet with arms extended making your body into a straight line from head to heelsMove into a side plank, shifting your body weight to your left hand and rotating your body to extend your right arm directly up, palm forward, as you bring your extended left leg under torso and to the right.  Pulse left leg up and down 1 inch 5 times
Tightening Tilt (Targets shoulders, abs, obliques, butt and legs)
Stand with your heels together, toes turned out, arms by sidesBring bent knee out to your side at hip level, touching toes to left knee, as you raise extended arms out to the side at shoulder level, palms downKeeping upper body tall, hinge from hips 45 de…

Trouble Zones

Part One of a four part series on how to work those trouble zones!

Back of Arms

Lets face it having your arms wave back can be heart breaking.  Here are two workouts aimed at tightening that skin in the back of your arms and a few other places too!

Spider Man Press Up(Targets chest, triceps, abs, obliques, butt and hips)
Start on the ground in full push up position, balancing on hands and feet with your arms extended, your body will form a straight line from head to heels. (Make it easier by doing this move on your knees)Bring a bent right knee out to side at hip level as you bend your elbows 90 degrees, keeping your arms tucked close into your ribs, so that you touch your right knee to your elbow.Press up and return to startDo 8 reps, switch sides and repeat.  Do 2 sets.
Sunburst Slimmer(Targets shoulders, chest, back, triceps, abs and butt)
Start on ground on all fours, then extend your right leg behnd you parallel to the ground, toes pointedBending your elbows and keeping them close to y…

Snacking Smarter and Oh-So Sweet Desserts

Here are some tips on how you can snack with less calories and still enjoy those desserts.

Snack Ideas:
Trade 20 potato chips for 20 salted edamame pods (Save 100 calories)Have a tablespoon of peanuts and a tablespoon of chocolate chips instead of a pack of Peanut M&Ms (Save 127 calories)Dip baby carrots, slices of cucumber and bell pepper rather than 14 tortilla chips in your guacamole (Save 220 calories)"Make your snack a small meal" Leslie J Bonci, R.D., FITNESS advisory board member and director of sports nutrition at the University of Pittsburgh Medical Center says.  Eat two Mini BabyBel Wedges, a half cup of grapes and two whole grain Wasa crackers instead of nibbling your way through a block of sharp cheddar cheese. (Save at least 400 calories)Rather than a Snickers bar, have a tablespoon of Nutella on a small apple (Save 125 calories)4 Oh-So Sweet Dessert Ideas:
Instead of a slice of peach pie with vanilla ice cream, have a grilled peach topped with two dollops of w…

Downsize Your Dinner

Dinnertime can be tough on all of us, so here are some tips to cut some calories without missing out or feeling hungry.

Toss your salad with squeeze of orange and a teaspoon of olive oil instead of two tablespoons of ranch dressing (Save 100 calories)Rather than saute veggies in olive oil, stir fry them in fat free vegetable broth and toss with  teaspoon of olive oil after they're cooked. (Save almost 200 calories)Trade a cup of spaghetti for a cup of spaghetti squash (Save 179 calories)Prevent late night binges by splitting your dinner into two separate meals.  Eating half at your normal dinner time and half at your late night snack time is a good suggestion made by Leslie J Bonci, R.D., FITNESS advisory board member and director of sports nutrition at the University of Pittsburgh Medical Center.  You won't feel deprived or overindulge. (Save at least 250 calories)Instead of using oil to flavor your rice, add a tea bag (try jasmine and green tea) to the cooking water. (Save at…

Lighten Your Lunch

Here are some ways to cut back on calories come lunch time!

Use a teaspoon of dry-roasted sunflower seeds instead of croutons on your salad. (Save 30-50 calories)Choose a six inch turkey sub instead of tuna on your next trip to Subway. (Save 220 calories)Spread a wedge of light cheese on your sandwich instead of a Swiss cheese slice. (Save 71 calories)On a Caprese salad, hold the olive oil, when you have good mozzarella and fresh tomato all they need to compliment them are balsamic vinegar and basil, according to Leslie J Bonci, R.D., FITNESS advisory board member and director of sports nutrition at the University of Pittsburgh Medical Center (Save 120-240 calories)Order a cup of egg drop soup instead of wonton soup the next time you order out for Chinese (Save 50-100 calories)Order a bowl of the Broccoli Cheese Soup rather than the Loaded Baked Potato soup at Chilis (Save 180 calories)Have a Burger King Cheeseburger instead of the BK Veggie Burger (go figure!) Save 110 caloriesOrder a…

Better Your Breakfast

Here are some tips on how to slim down your meal without missing a bite!

When you go out for breakfast ask for your eggs to be cooked dry, this will cut back on the oil or butter used to cook your eggs. (Save 250 calories)Having a bagel for breakfast? Slice your bagel lengthwise in thirds, keep the ends and toss the middle, it gives you the illusion that you're eating the whole bagel. (Save 120 calories)Order Canadian bacon instead of sausage on your breakfast sandwich. (Save 100-200 calories)At your next trip to Dunkin Donuts instead of getting a medium Coffee Coolatta with cream, order a medium iced coffee with skim milk and Splenda. (Saves 560 calories)Eat half a grapefruit with breakfast.  The high water content helps to make you feel full and keep you from overeating at your main meal. (Save about 100 calories)Make your own parfait instead of buying one.  How to make one? Use a cup of fat-free Greek yogurt, a half cup of sliced strawberries or blueberries (or even half and hal…

Eat Healthy Spend Less

Here are some ways that you can stock up on healthy foods at the supermarket without breaking the bank:
Go lean - shop for meats that are labeled "loin" or "round" says Dee Sandquist, R.D., a spokesperson for the American Dietetic Association.  They tend to be less expensive and have less fat (go figure).
Use High Tech - Some supermarkets offer hand held scanners that you can use while you shop.  This allows you to keep a running total of how much you are spending.  Some of these stores also offer you a discount for using the new technology!  If your local market doesn't offer it there is a free app (for iPhone and Android) called Grocery Pal, it tells you where to find your groceries cheaper.
Spice It Right - Instead of buying jars of costly spices that you rarely use, purchase the amount you need in the bulk section, Sandquist recommends.
Shop Less Often - Try to make just one trip a week to the grocery store, this cuts down on impulse buys, time and gas.
Fitness …

Singe Benefits

Which workouts earn the most calorie after-burn?  Check out these figures so you can keep working on yours!

45 Min Spinning Class burns 519 calories during and 190 post workout60 Min Interval Running burns 515 calories during and 75 post workout30 Min Steady Running burns 485 calories during and 35 post workout40 Min Walk burns 369 during and 49 post workout50 Min Strength Training burns 161 during and 14 post workout19 Min Circuit Training burns 109 during and 25 post workoutFitness Magazine July/August 2011

Walk the Talk

Researchers at the University of Wisconsin-La Crosse showed for the first time that the "talk test" is an accurate gauge for your exercise intensity.  When treadmillers in the study reached the stage of where they needed to take a breath every few words during a conversation, "they were in their ventilatory threshold, the point at which could be very difficult to maintain that level of exertion for too long", says John Porcari Ph.D.  When you are in this high intensity zone, lactic acid begins to build in your muscles and your body fatigues faster.  If you can barely utter a full sentence then you are at the right intensity to squeeze more minutes from your cardio session.

Fitness Magazine July/August 2011

Tips on Tackling Hills During Your Walk/Run

People overestimate inclines by about 19 degrees, shown by new study done by Ohio State University at  Mansfield.  Make tackling those hills feel easier with these strategies for clearing your mental hurdles.
Picture Perfect:  If you visualize yourself conquering that hill on your route, chances are by the time you actually get there to hit the hill, you'll breeze thru it easier because your brain has already done the mental workout.Get A Closer Look:  Your brain can't read depth as well from a distance, Dennis Shaffer, Ph.D, associate professor of psychology says.  Just keep reminding yourself as you work up the hill, that the hill will shrink with each step you take and make the task not seem as daunting.Break It Up:  When you hit the incline, talk yourself thru it, set small goals such as running strong from this light post to the next.  Once you've completed that goal, set the next.  Before you know it you're at the top!Fitness Magazine July/August 2011

Genius Calorie Cutting Trick shed pounds, get your veggies in!  Add pureed cauliflower and squash to your classic recipes such as chicken casserole and macaroni and cheese.  By doing this you can cut as many as 357 calories from your day.  All this is according to a study at Pennsylvania State University in University Park.  When you pack in veggies in place of other high calorie ingredients it cuts your calories, says Alexandia Blatt, lead author of the study.  Another way to do this is add more sliced/chopped veggies to your meals.  So if your rice pilaf calls for one cup of veggies, try doubling it and cut back on some of the rice.  The result is great flavor with an extra boost of fiber which helps fill you up faster.

Fitness Magazine July/August 2011

Great Escapes

If you are looking for a quick boost to the feel good feelings you get from exercise, take it outside!If you are able to squeeze in 5 minutes of green time it can lift your mood and self esteem significantly.Exercise benefits mental health and contact with nature has stress relieving properties all to itself.So when you combine these two things together it creates a magical uplifting mood.If you can’t find time to hit the trails for a hike, take a simple stroll around the block at lunch, or even walk to the nearest lunch hot spot to enjoy your lunch.Not only are you getting in some fresh air, you’re getting your fitness on at the same time!

Break Through Your Plateau

These 5 common slip ups slow toning and reduce fat burning.

Using Light Weights When you resistance train you create tiny tears in your muscle, then when they heal they fill with new tissue.The new tissue is what increases tone and strength.So to speed slimming, chose a weight that you can only lift 12 times.The heavier mass ensures muscle stimulation and can boost that calorie burn by 25%.Reevaluate your strength limit every four weeks and adjust your weights accordingly.

Sipping Sports Drinks Sports drinks are great for replacing carbohydrates and electrolytes in your muscle when you are performing endurance activities such as long distance running.If you’re sipping these during your daily stroll, you may be consuming enough sugar to cancel out all the calories you’ve just burned.To kick up the calorie burn, flavor some water with a dash of lemon.It’s been suggested that you drink 12-13 glasses of this lemon water to rev up that fat burn.

Reading on the Treadmill Plain and simple…if…

Energizing Your Stride

Here are some tips on getting ready for those road races we all love to do!

Top Off Your Tank:The day before the big race, take in some extra calories.How to figure the right amount? Multiply your weight by .73 to get the exact number of calories for each mile you are going to run.Example 140(lbs) x .73 = 102.2 calories per mile you’ll run.So with a 10K run, you’d eat an additional 634 calories!
Carb Load:At least half of those bonus calories (317) should come from carbs, bump that figure up 80% if you plan to run at a “push it” pace.Suggested meal: Half glass of OJ with a medium bagel with some low fat cream cheese and that’s 300 calories worth of carbs.
Power Through 26.2: For down to the crumb tracking when you’re about to run a marathon use this calculation: weight, age, resting heart rate, and goal finish time into the calculator, by doing this you’ll get the exact number of prerace calories and carbs for a specific speed.

5K Slim Down Plan

So I’m sure that for some of you training for a 5K may seem daunting or just plain ridiculous, but it is a perfect motivator for beginners since your main goal is to simply cross the finish line!First thing you do is find a race online and sign up for it.Now you’re committed to a race and you are more likely to participate knowing that you have already signed up for it.The fall is a great time to do your first 5K and with this simple plan developed by Joy Di Palma, celebrity trainer for Family Circle Magazines’ October 2010 issue.Make sure to complete the daily recommended distances and you will breeze right through your first 5K!!

Click here for a printable Step by Step plan.

Better Off Red?

Turkey and Chicken seem to be everyones standby when it comes to trying to make the healthy summer grilling choices.BUT….sometimes red meat is the winner!

Turkey Burger vs Ground Beef…fat wars Sometimes a low fat burger can be a better option than a turkey burger….go figure!A 4oz burger with ground turkey can have up to 17g of fat!That is 13g more than a 94% lean ground beef burger.Wondering why there is so much fat?Sometimes ground turkey burgers can contain dark meat and skin, so you need to read the labels carefully.If you get a burger with ground turkey breast or lean ground you’re getting 1g fat per 4oz serving.When it comes to turkey burgers the lighter the color the better.

Turkey vs Beef Hotdogs…Sodium smart? Easy right?Turkey hot dog will always be better for you….wrong.Some turkey hot dogs pack in a whopping 550mg of sodium!Dietary guidelines for healthy adults suggest 2,300 mg of sodium per day so that is nearly a quarter of your daily value.Your lower sodium choice is to p…

Jump Rope!

Want a fast way to burn calories that’s fun and will make you feel like a kid again?Try jumping rope.When it comes to burning calories fast jumping rope is right behind running.Here are some benefits to jumping rope:

Jumping tones everything…legs, back, abs, arms, chest and shoulders.The strength and cardio combination that increases agility, coordination, timing and endurance, not to mention jumping rope is considered low impact.If you do experience knee pain that simply means you’re jumping too high, aim for about an inch above the ground and that should solve knee pain issues.
It’s Cheap.If you don’t already have a jump rope lying around you can pick one up for less than $10.To find the right size rope, place one foot in the center of the rope and lift the handles, they shouldn’t extend past your armpits.
You can take it ANYWHERE!Slip your jump rope into your suitcase and you’ve got a calorie blasting workout on the go.All that you need is an area measuring 3ft x 4ft.Most living rooms…

Something New...

So for the first time I was given the opportunity to review some music, thanks to the ONE2ONE NetworkMat Kearney has a new album Young Love that was released on August 2nd and I am in LOVE! 

Mat writes his songs from the heart with his life experiences, and they have a beat that's easy to get in to.  Not to mention the songs are the type that you find yourself singing long after you're done listening.  Perfect music to take on your run or walk, it'll make your workout fly by!  You get caught up in his voice and the stories he tells thru his music.

Plain and simple, I am so happy to have had the opportunity to check out Mat Kearney's album Young Love and hope that you do too.

Don't forget to stop by Mat's Facebook page or follow him on Twitter.

Feel Full Longer

If you’re already thinking about what’s for lunch just after finishing your breakfast it’s time for a breakfast makeover.What you need…more protein.Here are some breakfast suggestions:

Go Canadian…bacon that is. With 6g of protein per slice, you’re packing in more protein and less fat than regular bacon.Not to mention it takes a little longer to eat since you usually need a knife and fork to tackle this treat.
Butter…But better.Choose a high protein spread such as soy nut butter which has up to 10g of protein per serving.This healthy choice has more protein and less sugar than traditional peanut butter.
Yolking it Up.Since the yolk of an egg contains nearly half of the 6g of protein, don’t skip the yellow all together.Instead keep your cholesterol in check by scrambling a whole egg with 2 whites.More egg, more protein, less cholesterol and you’re feeling full longer!
A few other tips from the July/August 2011 Weight Watchers Magazine are:
If you start with…Then Add this….You'll Get thi…