Showing posts from September, 2011

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…