Showing posts from April, 2011

Fitness “Rules”

It’s OK to cheat on your workouts every now and again.  If you look at it like I do…cheating a little on your workout is better than not working out at all!  Here are some common “cheats” and if it’s a good idea to do them:

Stopping to walk during your run.DO IT! It will actually help you run further, burn more calories and prevent injuries.  Just try not to stop for a walk more than 2-3 times during a 30 minute run.

Not Stretching Before A Workout. GO FOR IT! Stretching before a workout hasn’t been proven to benefit you in any way.  Stretching afterwards can boost strength, prevent injury and increase your range of motion.  If you feel you need to do “something” before your workout-dynamic movements are the way to go.  They are far more effective in “priming” your muscles for action.  Movements such as arm swings and butt kicks are good dynamic movements to try to get you warmed up!

Skipping The Last 3 Reps.BAD IDEA.  Those final reps are where the magic happens.  You actually have to s…

Boxing...The Benefits

According to the American Council on Exercise, boxing burns approximately 8 calories a minute, the same as if you were jogging.  A great way to get started boxing is to try shadow boxing.  Most gyms offer cardio kickboxing classes where you can try it out in a group setting.   The best part of shadow boxing is there is no equipment required!!

The three best reasons to try boxing are:
You get a rock-hard body-because boxing is a total body workout, it not only improves your cardiovascular health, but your flexibility and coordination as well.  Every time you box you use your abs, arms, shoulders, thighs, glutes, calves and butt.  You’re revving up your heart rate, burning away calories, working your whole body in one short workout!Quick Results-because boxing or shadow boxing is such a high intensity workout with a mix of cardio and strength training your body whips into shape just that much faster!  Who wouldn’t like that?  If you box for 20 minutes at least 3 times a week, you can star…

Rear View….But Better

To get the most boost, do all four moves twice a week and watch your rear view get even better!!

Lying Butt Lift:  
Lie on your back placing your right heel on a low surface (just be sure it’s something sturdy)Rest your left ankle on your right knee.  Keeping your arms beside your body with your shoulders down, lift your hips off the floor. Return to start. Do two sets of ten on each side.One Legged Squats·        
Stand behind a chair, feet hip width apartShift weight to your left heel and move right foot forward a few inches so toes are lightly touching the floor.Holding onto the chair, bend both knees deeply, as if you were sitting down-keeping all your weight on your leftLift back upDo two sets of ten on each sideFunctional Lunges Stand with hands on hipsStep back two feet with your right leg and bend your left knee into a lunge(make sure your knee doesn’t go past your toes)Touch toes with right handReturn to startDo two sets of ten each sideSide Squats Stand with feet wide, toes po…

Burn More In Less Time

Fitness Magazine ran an article last year about how much time you really need to spend on your workouts to maintain your weight.  Harvard did a study to settle how much daily exercise you need to fend off weight gain.  In the fine print of the study, after following over 30K women, it all boiled down to how many calories you burned rather than how much time you spent doing it.

So how that breaks down is if you do a tougher workout such as running at a 10 mile per hour pace-you would only need about 2 hours of exercise to burn enough calories (about 1,280 based on a 140lb woman), to maintain your weight.  Compare that to if you take a 20 minute mile pace for walking, you would need about 7 weekly hours of exercise.

Walking For Fitness

Getting Started/Benefits:
Walking is one of the most effective forms of exercise that nearly everyone can do, even if it’s just in small doses.  Not to mention that it’s FREE! Walking will help to improve your overall health and fitness, it’s also a great way to lose weight, tone your muscles, strengthen your heart and give you just a general good feeling along with some positive self-esteem.

Equipment Needed:
Basically all you need is a comfortable pair of walking shoes.  Even athletic shoes that are more than 6 months old may not have enough cushioning to support you.  Here are some tips for picking out some shoes:

Select shoes that are designed for walking.  Running shoes are a good second choice, followed by cross training shoes.You want to pick a shoe that bends easily through the ball of the foot but remains fairly firm.  A low heel works best, which is why a running shoe with thick cushioning in the heel is not the first choice when it comes to walking.Cushioned socks are also a …

How To Get Started On An Exercise Program

So, you ask yourself…How do I get started?  Everyone has good intentions to exercise on a daily basis, but you need a game plan to make it work.  Here are some suggestions for when you’re beginning to think about an exercise program:
Consider what you would like to achieve.  What are your goals?  Are you trying to lose weight or maybe train to participate in a 5K for the first time?Make a reasonable exercise plan.  “No pain, No gain” should not be your plan.  Everyone needs to ease into exercise at their own pace.  Whether you are trying weight training or cardio…ease in… you’ll get to that 5K.How will you fit your exercise program into your day?  Pick the time of day that you feel that you have the most energy and you can commit to your workout.  Schedule your workout time like an appointment you can’t break.  Look at it as “me time”.Try a variety of different exercises.  Don’t do the same exercises all the time, if you do, your body will acclimate over time.  Cross training is a good…

12 Reasons You Should Lift Weights

Just because you aren't looking for 20 inch biceps or thunderously strong thighs doesn't mean you should shun the weight room.  Actually lifting weights gives you an edge over belly fat, stress, heart disease and cancer....not to mention it's the single most effective way to look hot this summer! 

Only one fifth of females strength train two or more times a week.  Here are 12 reasons to start using those weights:
You'll lose 40% more fat. If you think that cardio is the only way to blast off fat...keep reading.  Penn State researchers put dieters into three groups: no exercise, aerobic exercise only or aerobic exercise and weight training.  All dieters lost about 21 pounds, however the weight lifters shed 6 more pounds of fat! WHY?  The weight lifters loss was almost pure fat while the others lost both fat and muscle.  Muscle loss may show a loss on the scale but doesn't improve the reflection in the mirror.Your clothes will fit better.  Research shows that between …

Ten in Ten Workout

Do each exercise for approximitly 30 seconds and repeat the series. This program should take approximately 10 minutes.
Marching - Seated or standing Alternating Straight Leg Raises - Sit in a char. Extend one leg straight while flexing the other foot, then lift the entire leg Calf Raises - Press down on the toes of both feet as you lift up your heels Desk Push Up - Sitting at your desk, place hands on the desk, move chair to arms lengths away from your desk.  Slowly bend your elbows so that your chest leands towards the desk, then straighten. Lateral Raise - Bring both arms by your side at rest.  Slowly lift your arms out to the side until they reach shoulder height, pause then lower. Shoulder Shrug - Lift your shoulders towards your ears and gently roll the shoulders back. Seated Crunches - Sit on the edge of your chair with your feet on the floor hip width apart.  Cross arms over the chest.  Lean back slightly and return to the upright position. Torso Rotations - Sit on the edge of your cha…

Safety Tips For Walking

It's very important that you keep safe and don't put yourself at risk when walking:
Drink plenty of fluids before, during and after your walk, especially on a warm dayMake sure someone knows where you are and what time you are expected homeThink ahead and be aware of your surroundingsAlways carry a small amount of emergency money and a cell phoneMake yourself as visible as possible.  Wear bright clothing during the day and white or reflective clothing at nightWear appropriate footwearAlways walk facing oncoming traffic if you have to walk on the roadBe safe and Happy Walking!!

Fit Walking Into Your Day

Here are a few ways on how to fit a little more walking into your day:

At Work
Park your car in the space that is the furthest away and walk to the officeIf you take the train/bus get off a stop or two early and walk the rest of the wayWalk to work (if you're close enough)On your lunch break, go for a walk around the blockIf you need to speak to somebody in the office walk over to them instead of callingDon't take the elevator, use the stairsWith The Kids
Walk the children to school/playgroupWalk to the park and back with the kids on the weekendFind the time for one walk each week with each child-make this a special time for you two to catch upMake it your mission to plan a new walk each weekend-look out for local parks, country walk, etcWith Friends
Plan to go walking for fitness once a week with friendsIf you plan to meet with friends walk to their house, or get them to meet you half wayRather than meeting your friends for coffee, suggest going for a stroll insteadAt Home
Get up …

Slimming Down

Five Simple Rules To Follow:
Never Go On A Diet:   Make modifications to your current meal choices, such as choosing veggies over a side of bread and butter.  Pay attention to your serving sizes, when you do this you can continue to enjoy all the foods you love by just eating less of them!Eat Simply:  The fewer the ingredients on the package, the better it is for you.  No one likes to take the time to read labels in the store while your shopping, but if you take the time to do this you'd be pleasantly surprised how many calories you save!  The simple rule of thumb when it comes to reading the ingredients is...if you can't pronounce the ingredient, chances are it isn't good for you.Munch More Often:   Beginning with breakfast, try to eat every 3 hours.  This helps you from being too hungry.  Here is where carrying an apple or banana in your work bag becomes a great idea.  You have a quick, healthy, filling snack that stops you from hitting up that vending machine!  I always …

Slimming Fruits

These are some popular fruits that don't pack on the pounds...

Raspberries: 1 cup=64 calories.  Raspberries are the berry with the highest fiber count, one cup has more than the amount in four slices of whole grain bread. So grab a handful and snack away.  Since these berries are only about one calorie a piece, it is a guiltless snack to enjoy.

Grapefruit: Medium Size=82 calories. Low in sugar, high in fiber.  Research shows they improve insulin resistance, meaning you feel full longer, as said by David Grotto, RD, author of 101 Optimal Life Foods.  Also a study done by the Journal of Medicinal Food showed that obese adults who ate a 1/2 grapefruit prior to each meal lost 3 more pounds over the course of 12 weeks than those that skipped a grapefruit appetizer.

Apples: Medium Size=95 calories. An apple a day helps keep the fat at bay.  A medium apple has 4 grams of fiber, most of it in the skin, so resist the urge to peel that apple!

Bananas: Medium Size=105 calories.  Bananas catch a …