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Showing posts from October, 2013

Exercise and Alcohol: Running on Empty Bottles

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TWO RUNNERS WALK INTO A BAR...
No, this isn't the beginning of a tired joke, it's an increasingly common real-life occurrence. And research shows that, once inside, those avid runners—and other frequent exercisers—tend to accrue bigger tabs than the average bar patron. Picture the Cheers gang clad in head-to-toe sweat-wicking spandex.
A 2009 study from the University of Miami found that the more people exercise, the more they drink—with the most active women consuming the highest amounts every month. It's a peculiar phenomenon that has had scientists scratching their heads since 1990, when research first pinpointed the alcohol-exercise connection. But they expected that, at some point, the script would be flipped—that the biggest boozers would exercise less. Never happened.
Instead, this landmark 2009 analysis of more than 230,000 men and women revealed that, on average, drinkers of both genders and all ages (not just wild twentysomethings) were 10 percent more likely to enga…

Achieve Your Goals: How to Keep Your Drive Alive

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1. Motivation Mistake: Setting the Bar Too Low
"I'll do my best" sounds like a worthy vow to make, but it can actually suck the motivation right out of you. "This type of vow is vague, making you more likely to procrastinate," says Gary Latham, Ph.D., a professor of organizational effectiveness at the University of Toronto's Rotman School of Management. The result? A mediocre or disappointing performance.
Solution: To step up your game, set attainable goals that are clear and challenging and give yourself a deadline. "Specific goals help focus your attention and increase your effort, which helps you persist longer," says Latham. And since you have a plan of action and a time frame, you're less apt to put things off. Another important point: Concentrate on three to five big goals at a time. "Any more and your eyes glaze over and you burn out," says Latham.
2. Motivation Mistake: Testing Your Willpower
We spend three to four hours a day r…

How to Boost Your Cardio Burn

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Many mind-body classes are known for their steady rhythm and focused poses—but some today are amping up their classic methods. Whether it's yoga, Pilates, or barre, there are plenty of ways to score cardio points during your practice, in the classroom or at home.If you're looking for a yoga cardio workout, choose a vinyasa-based or "flow" yoga class, says Chrissy Carter, star of Beginning Yoga with Chrissy Carter. Practicing on your own? String together several reps of standing poses—like side angle to warrior two to triangle pose—moving with your breath without losing form.If you're looking for cardiovascular benefits from Pilates or barre, search for classes that are cardio-specific or for ones with keywords such as dynamic, athletic, calorie-torching, or metabolic in the name or description; and keep yourself moving during breaks with light aerobic activitylike pushups or jump rope.PUBLISHED: SEPTEMBER 19, 2013  |  BYJESSICA CASSITY, PHOTOGRAPH BY ALEKSANDR MA…

The Fast-and-Furious Interval Routine

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Get a full cardio workout in just 20 minutes with this interval routine. When you're short on time, your best bet for an efficient and effective workout is amping up the intensity of your slow-and-steady pace, which will burn more total calories each minute during your workout—and, some speculate, may also suppress your appetite. Whether you prefer to swim, run, bike, hike, or walk, this cardio intervals workout, created by Todd A. Astorino, Ph.D, an associal professor of kinesiology at California State University at San Marcos, will make sure you get the biggest calorie burnout of 20 minutes.0:00-5:00
Warm up, moving at a slow pace.5:00-6:00
Go all out, pushing yourself as hard and fast as possible.6:00-7:00
Active recovery: Catch your breath.7:15-18:30
Repeat minutes 5:00 to 7:15 five times.18:30-20:00
Cool down.PUBLISHED: SEPTEMBER 20, 2013  |  BY JESSICA CASSITY, PHOTOGRAPH BY TURE LILLEGRAVENWomen's Health Magazine

The New Weight-Loss Strategy: Just Don’t Gain Weight

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Tried losing weight a million times but never had much success? You might be going at it the wrong way: Learning how to maintain your current weight helps women stick to healthier lifestyles and lose weight, according to a new study published in the Journal of the American Medical Association Internal Medicine. In the study, overweight African American women were put in a program that gave them weight-maintenance (not weight-loss) pointers, such as to skip fast food, watch less TV, and cut their daily caloric intake by just 200 calories a day. They were also taught skills such as how to read nutrition labels and how to find low-calorie dishes on restaurant menus. After 12 months, 62 percent of the women were either at or below their original weight. On average, the women had dropped about two pounds each.So why did this “maintain, don’t gain” method work? One reason could be that it’s simply easier to stick with healthy habits that control your current weight rather than those that are…

4 Easy Ways to Control Cravings

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When a certain texture calls your name more than your waistband would like, use these swaps to help you stop food cravings without adding inches.When you crave: Crunchy (chips, caramel popcorn, biscotti)
Chew this: Baby carrots, fruit slices, or rice cakes. Almonds can also work, but be careful: Half a cup has over 400 calories.When you crave: Creamy (peanut butter, risotto, mac 'n' cheese)
Chew this: Sugar-free Jell-O, hummus, or for dinner, a bowl of velvety soupWhen you crave: Greasy (fries, pizza, burgers)
Chew this: Baked sweet-potato fries or thin-crust pizza with veggies. Choose 90% or higher lean beef--your mouth won't know the difference.When you crave: Fluid (juice, soda, slushies)
Sip this: Flavored sparkling water or lightly sweetened iced tea. (Studies suggest that limiting caloric beverages leads to weight loss.) Or try a smoothie. Research shows that the thicker and more whipped the drink, the more satisfying it will be, saving you calories at your next meal. To…