Skip to content

The Beach Body Workout – FitnessProspector.com

10 May 2012, 9:19 pm Sticky post

Wouldn’t it be terrific to peel off your beach cover-up this summer and feel slimmer, stronger, and more confident than ever? We’ve got just the person to whip you into that kind of amazing shape: personal trainer—and former top boxer!—Cara Castronuova, who’s just finishing up her first season shaping bodies and minds on NBC’s hit show The Biggest Loser. The key to getting a rocking body may come as a surprise, Castronuova says: “Above all, the secret is believing you have what it takes to be the best you can be.” Once you believe you’re capable of anything, she adds, you’re on your way.

The next step is finding the right workout—and here it is. “This high-tempo, no-equipment workout is designed to be done anywhere, anytime,” Castronuova says. “It focuses on large-muscle groups, because the bigger the muscle, the more calories required to exercise it.” Add some intense fat-blasting cardio, and together, she says, “the whole routine will help turn your body into a fat-burning furnace.” To not just tone but also lose up to 12 pounds this month, follow her diet guidelines. Carve out tiny chunks of time daily to visualize the new you. “Picture yourself as healthy, fit, and strong, and it will happen,” Castronuova says.

Here’s the plan

Do these strength circuits—designed exclusively for Health readers by Castronuova—three times a week, every other day. “Keep the tempo up, and allow yourself minimal rest,” she says. “Really challenge yourself!” In addition, do 30 to 60 minutes of moderate to intense cardio three times a week. As the weeks progress, your intensity should increase: “Embrace that it will be slightly uncomfortable, then let that push you to work harder and take yourself to new levels.”
To warm up, walk briskly, jog, or do a cardio machine for 5 minutes. Then, go through each circuit 3 times, resting for 30 seconds after each exercise.

Circuit 1

No. 1 Squat and jump:

Stand with feet shoulder-width apart. Squat down, keeping knees behind toes, and put your hands on the ground. Kick your feet back to come into push-up position with arms straight, then bend elbows to lower your chest toward the ground. Straighten your arms as you jump forward again into squat position, then push off your feet and leap as high as you can with arms reaching toward the sky. Land softly with knees slightly bent. Repeat sequence for 1 minute.

No. 2 Mountain climber

Get into push-up position with arms straight and hands directly under shoulders. Walk feet forward, staggering them so your right knee is bent under your chest while your left foot is behind you with knee slightly bent. Pushing powerfully into your legs, switch your foot positions, bringing the left knee in and extending the right leg. Continue alternating for 1 minute.

No. 3 Toe-touch kick

Stand with feet shoulder-width apart and hands reaching overhead; intertwine your fingers. Do a high forward kick with your right leg, bringing your hands down to meet your toes. Repeat with the left leg. Continue alternating for 1 minute.

No. 4 Shadowbox

Stand with feet shoulder-width apart. Make fists and bend elbows to bring hands up into fighter position in front of your face, keeping elbows close to body. Alternating arms, punch straight out in front of you, then curve up, then hit low; next, try a hook punch, curving around to the side. Mix it up—and keep moving! Move your head and shoulders back and forth as if dodging punches. Keep your knees bent and shift your weight back and forth  as you bounce on the bottoms of your feet. Continue for 1 minute.

Circuit 2

No. 1 Basic push-up:

Get into push-up position on the ground with feet together and arms slightly more than shoulder-width apart. Support yourself on your toes and hands, pressing your palms down; don’t lock your elbows. Your body should form a straight line from heels to head. Bend your elbows to lower your chest toward the ground; stop when they reach 90 degrees. Push back up to starting position, then immediately begin your next rep. Do 12 reps.

No. 2 Squat

Stand with feet shoulder-width apart, toes facing forward, and hands gently cupping the sides of your head or up near your shoulders. With weight on heels, slowly bend knees and push hips back to lower into a squat; push your chest out slightly to counterbalance the heavy load on your heels. When knees reach 90 degrees (keep them behind your toes), push back up through your heels to starting position. Do 12 reps.

No. 3 V-up

Lie on your back with arms extended overhead, feet flexed, and heels resting on a wall (or calves on a bench); your legs should be at a 45-degree angle to the ground. Tuck your chin toward your chest, engage your abs, and bring your arms forward as you begin to curl up; try to touch your toes. Slowly uncurl to return to starting position. Do 12 reps.

Circuit 3

No. 1 Triceps dip

Sit on the edge of a bench or chair with your legs extended. Grip the edge with each hand so your fingers face your body. Move your butt forward and off the bench, allowing your knees to bend slightly. Bend your elbows to lower your butt toward the ground, then straighten them to come back up. Do 12 reps.

No. 2 Cobra hold

Lie facedown on the ground with legs extended, arms by your sides, and palms facing up. Keeping your gaze forward and without using your hands or tightening any part of your lower body, slowly raise your chest and shoulders; rotate your thumbs up to bring your shoulder blades closer together. Hold for 60 seconds or as long as you can.

No. 3 Plank

Lie facedown with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels. Hold for 60 seconds or as long as you can.

Filed under Fitness Products. Tagged , , , , , , , , , , , ,
Comment

Your Essential Guide to Yoga, All Types – FitnessProspector.com

30 April 2012, 8:25 pm Sticky post

Finding a yoga class used to be simple. You’d walk into your local gym and there would be The Class. Your choices were few because, well, there weren’t that many people looking to get their om on: In 2001, 4.3 million Americans were hitting the yoga mat; just over a decade later, that number has almost quadrupled to about 16.5 million. Studios, gyms, and rec centers now offer an estimated 800-plus styles to choose from, says Leigh Crews, a spokesperson with the American Council on Exercise. Some of it has to do with yoga’s (well-deserved) reputation for being an excellent stress reliever. But a big part of yoga’s popularity surge is it’s just plain good exercise. Virtually any type of yoga improves strength, flexibility, and balance, explains John P. Porcari, PhD, director of the clinical exercise physiology program at the University of Wisconsin–LaCrosse. “The more intense styles can also help you shape up and trim down.”

Want to take full advantage of that powerful collection of benefits? Read on for everything you need to know, whether you are a  first timer or a regular looking to take your poses to a whole new level.

If you are just beginning or want the best mind/body combo, try Hatha
Poses are straightforward, and the pace unhurried. “You do a pose, come out of it, then do another,” explains Mark Stephens, author of Teaching Yoga: Essential Foundations and Techniques. “It’s an excellent style for beginners.” Props like blocks and bolsters are often used to help you get the right alignment. But it’s not just about the body, as your teacher will also encourage you to focus on breathing, relaxation, and meditation (which may involve chanting). And  all of this mindfulness  has a real-world benefit:  A study in the journal Psychosomatic Medicine found that women who practice Hatha yoga once or twice a week recover from stress faster than those who don’t.

If you want to get slim, try Ashtanga Power Yoga
These two provide all the regular benefits of yoga with the fat-blasting bonus of a killer cardio session. Both styles focus on flowing  from one pose to the next without rest—making for a terrific calorie burn (about 500 per hour). “The practice is meant to generate heat in your body,” says Mandy Ingber, the yoga instructor behind Jennifer Aniston’s ageless body. So, yes, you will sweat. A lot. In Ashtanga, the more traditional of the two, you’ll begin with chanting, then follow a sequence of poses (“asanas”) that never changes. In a Power yoga class, the poses vary each time and there’s usually none of the spiritual aspect. A large study in the journal Alternative Therapies in Health and Medicine confirms that women get lean in these classes: Practicing yoga of any kind at least once a week for four years or more staves off middle-age spread.

If you want to chill out, try Yin Yoga
Named for the calm half of yin-and-yang, this style requires you to move slowly into poses (most of them seated or lying down), then stay there for up to five minutes to allow for a xdeeper stretch and time to just, well, be. Not surprisingly, Yin yoga is particularly good at activating the part of your nervous system that helps you bounce back from pain and stress, says Sara Gottfried, MD, an integrative physician in Berkeley, California, and author of the forthcoming book The Hormone Cure. Expect meditative music and lots of attention  to breathing, as well as those centers of spiritual energy known as chakras—all elements that add to the serene allure of the practice.

If you’re prone to aches, try Iyengar
As in many types of yoga, the poses you’ll do in an Iyengar class are traditional. The difference is in how those poses are done. Iyengar teachers are trained in biomechanics, so they understand which positions are most likely to cause injuries—and  how to modify them by tweaking your form and showing you how to use props to make them less intense, says Stephens. Plus, a pause between poses (as opposed to flowing from one to the other) allows you to perfect your position, so you’re less likely to strain something. Iyengar may even help you recover from injury. A study in the Archives of Internal Medicine found that a similar style of yoga, Viniyoga, worked wonders on chronic low back pain in just 12 weeks.

Find the right class: The truth is, you can find a great instructor and class in a church basement, and a questionable  one in a fancy yoga studio. Just keep in mind this rule-of-thumb: Your teacher should be properly trained!

Filed under Fitness Products. Tagged , , , , , , , , , ,
Comment

Julianne Hough, “Dancing With The Stars” Star Shows Us How to Dance and Workout.

29 April 2012, 11:34 am Sticky post

Julianne Hough has become a dancing icon in such a short time. She was part of the Dancing With The Stars group. Obviously, she is fit and slim. Enjoy her dancing workouts. Dancing aerobics.

This is a beginners dance workout video that you will enjoy. Start slowly and Julianne is so easy to follow and understand. Guys and Gals will love this. Gals for the workout and guys just to watch Julianne dance.

I have included a second video. Enjoy both of these videos either at the gym with a group or in the privacy of your own home. Then, let me know what you think about these videos. It helps me know what to post.

Filed under Fitness Articles. Tagged , , , ,
Comment

How To Ged Rid of Belly Fat – FitnessProspector.com

16 April 2012, 6:03 pm Sticky post

Your Ab Muscles Along with muscles in the lower back, these key abdominals make up your core.

External Obliques
The outer layer of the abs on your sides; these run diagonally downward.

Internal Obliques
Just underneath the external obliques, these run diagonally up your sides.

Rectus Abdominis
Two paired sheets of muscle from the ribs to the pelvis that flex you forward.

Transversus Abdominis
The deepest ab muscle, which wraps around the waist to support the spine.

Think of your ab muscles as the meat in the middle of a fat sandwich. On top of them is subcutaneous fat, the stuff you pinch as you look in the mirror. Below them is visceral fat, which is the type that takes up residence next to your internal organs — in excessive amounts if you continually overdo it on calories and experience too much pent-up stress. “When you fill up those subcutaneous areas, fat winds up getting stored where it shouldn’t, in your deep abdomen or your liver,” explains Arthur Weltman, PhD, exercise physiology professor at the University of Virginia in Charlottesville. Visceral fat has been linked to heart disease, type 2 diabetes, and metabolic syndrome, he notes.

But because you don’t have X-ray vision to see whether too much of the potentially dangerous visceral fat is parking itself in your own belly, scientists have figured out a couple of DIY guidelines. To avoid increased risk of obesity-related diseases, women should have a waist measurement no bigger than 35 inches (measure it at the smallest point of your midsection), and some experts recommend a waist-to-hip ratio of around 0.8, meaning that your waistline should be no greater than 80 percent of your hip circumference. According to a Mayo Clinic study released last May, the ratio of waist to hip is believed to be a measurement of visceral fat. Other fascinating research, published in the American Journal of Human Biology, found that women who give birth before age 40 have an average of two centimeters more fat around their bellies than women of the same ages who haven’t given birth. (I’ll have to thank my two daughters for those extra centimeters.)

Just don’t wait until you blow the tape-measure test to start defending your belly from this flab. Step one is to toss the trans fats, which are found in prepackaged treats under the alias partially hydrogenated oils and have been shown to pack on body fat, particularly in the abdomen. Replace them with monounsaturated fats — for example, olive oil and those in walnuts and avocados — which help your body metabolize belly fat. And swig some reduced-fat milk, like 1 percent or skim, while you’re at it: Calcium increases the activity of enzymes that break down fat cells and reduces the stress hormone cortisol, which triggers your body to hoard belly fat.

Step two is to get some calorie-burning cardio exercise. Of course you’ve already heard that pointer often, but Weltman takes this idea one step further, noting that high-intensity aerobic exercise is even more effective at burning off visceral fat than the same amount of low-intensity exercise. In one study, he had overweight women walk or jog five times a week; one group worked out for a longer amount of time at a low intensity, while the other did shorter stints of high-intensity work. Even though each group burned the exact same number of calories in each workout, the high-intensity group melted off more visceral fat. “We speculate that there’s a relation between the intensity of the workout and the amount of growth hormone released, which is a powerful mobilizer of visceral fat,” Weltman says.

The good news, according to Weltman, is that high intensity — the level at which you feel the effort and can no longer hold a conversation — is different for each person. “You may have to run to get to that level, while someone else may just have to jog or walk,” he explains. “It all depends on your level of fitness, but the great thing is, you can do it whether you’re a competitive athlete or just starting out.”

I make a mental note to bust the moves in Zumba class like never before.

Filed under Fitness Products. Tagged , , , , , , , , , , ,
Comment

Spring into Shape

6 April 2012, 3:04 pm Sticky post
In a workout slump? These twoman on a spin bikeips from Motherboard Moms and fitness pros will rev up your exercise motivation.

Peel Back the Layers

“Springtime makes it easy to work out. When you know that you aren’t going to be wearing bulky and concealing clothes much longer, it gives you plenty of inspiration to get going!”
—Kelli W., West Virginia

Do it: Goodbye, sweatpants; hello, jogging shorts! You can run but you can’t hide from (or in) revealing warm weather workout gear — and that’s a good thing, says celebrity personal trainer and food coach Kathy Kaehler (she works with Julia Roberts and Kim Basinger). “As warmer weather approaches, breaking out your summer lineup can motivate you to commit to exercise on a daily basis.”

Boost it: If the tank top that fit you in the fall is feeling a little snug, Kaehler encourages you to squeeze in and bear it: It’s all too easy to revert to stretchy pants or a loose top. “Get used to that too-tight feeling and use it as motivation to hit the gym and watch what you eat,” Kaehler says. Once you’re back in spring shape, reward yourself with some new figure-flattering pieces, like tanks with supportive panels along the torso or molded bra cups, or pants with rear-shaping technology.

Just Show Up!

“I’ve lost 120 pounds in the last two years, but it’s still hard for me to get myself on the treadmill or to go to the park to run. I give myself permission to walk or run only a mile, but once I start, I always go longer — and I’m always so glad I did.”
—Debbie C., Tennessee

Do it: Woody Allen once said, “Half of life is showing up.” Motherboard Mom Debbie C. has figured out that getting herself on the treadmill or to the gym is half the battle. Once there, she’s more likely to work out than waste her time, energy, and money by doing nothing. And once she does start exercising, it kicks up her endorphins as well as her competitive edge, paving the way to fabulous results.

Boost it: Arm yourself with an amped-up playlist. Songs with between 120 and 140 beats per minute, or BPM, can get you working harder and longer, while distracting you from any discomfort. Try Push It by Salt-N-Pepa, Drop It Like It’s Hot by Snoop Dogg, the dance remix of Umbrella by Rihanna, or (flashback!) The Heat Is On by Glenn Frey. “Tell yourself, ‘I’m going to do two songs,’” trainer Kaehler suggests. “With your favorite songs, you’ll be doing two miles in no time.”

Take a Good, Hard Look

“When I start slacking on exercise I stand in my underwear and look at myself in a full-length mirror, front and back. That’s all it takes to get me motivated very quickly!”
—Christyal A., Texas

Do it: “Mirror, mirror, on the wall, am I delusional, feeling thin and tall?” There’s nothing more honest than your own reflection to show you where you are on the path to fitness. “Many times, we keep thinking our bodies are who we used to be — more athletic, slimmer, our high-school bodies,” says NBC 5 fitness expert Andrea Metcalf, author of Naked Fitness. “But when we look in the mirror, we reconnect to the reality of the body staring back at us, begging us to do something.”

Boost it: Rather than dwell on the negative, jot down a happy thought about your body and soul, like, “You are woman, inside and out” or “You’re strong and capable,” and post it to your mirror. “Positive affirmations halt and remove the common need to feel ‘perfect,’” says Caitlin Boyle, founder of OperationBeautiful.com and author of Operation Beautiful: Transforming the Way You See Yourself One Post-it Note at a Time.  Overly negative thinking about your body will just crush your spirits and make you feel as if you’re not worth the time or effort required for healthy living.

Rise…and Shine

“Work out early in the day. The later the day gets, the less likely I am to go to the gym. Live an active life—get out and walk the dog every day, take the stairs instead of the elevator.”
—Diane P., New York

Do it: Early birds are more likely to stick to their workout routines than people who wait until the evenings, Metcalf says. More a.m. benefits: You’ll jump-start your metabolism and start the day with a sense of accomplishment, and you’ll sleep better. In fact, a study published in the journal Sleep showed that overweight or obese women who exercised in the morning slept better than those who worked out at night.

Boost it: Adopt a dog! You’ll be forced to wake up early and take a walk, and you can vary your tempo or tackle hills to challenge both of you. Dog owners who regularly walk their four-legged friends are less likely to have high blood pressure, high cholesterol, diabetes, or depression than non-dog owners. High-energy dogs will do the best on long walks: Consider adopting a border collie, Labrador retriever, Jack Russell terrier, or Dalmatian.

Walk This Way

“My trick is simple: I walk wherever and whenever possible. Walking doesn’t feel like exercise but it does the trick. I take pride in wearing fitted dresses to the spring weddings I get invited to. I have to say, turning a few heads at age 41 feels great!”
—Lisa F., New Jersey

Do it: Not many things in life are easy, free, and effective. But walking is! As the American Heart Association’s preferred method of exercise, walking a mile “not only challenges the cardiovascular system, but is as effective as running a mile but with less impact on the body,” says fitness pro Metcalf. Besides burning calories as you make your way from home to work to lunch, regular walking helps lower cholesterol, strengthen bones, and lessen the risk of type 2 diabetes. So that’s why 61 percent of Motherboard Moms say that walking is their favorite spring activity!

Boost it: Try adding an upper-body move, like waist rotations (raise your elbows to shoulder height to engage abs and strengthen delts), or alternate between walking forward, sideways, and backwards — just not in traffic! Or listen to your favorite podcast or a book on tape.

Monkey See, Monkey Do

“My daughter inspires me to exercise. I got her a kids’ yoga DVD and she begs me to put it on for her. She even pulls out the yoga mat. I let her do her yoga and then I am motivated to work out to my own yoga tape.”
—Diana B., Nebraska

Do it: Considering our nation’s dismal childhood obesity statistics — about one-third of American kids and teens are overweight or obese — any chance to do something active with a little one is beneficial. And when you work out, you’re modeling a smart lifelong habit for the next generation while ensuring you’ll be around to watch them grow up.

Boost it: Take the mother-daughter bonding out of the house: Mixing up the settings and trying something different will prevent boredom. You can have wheelbarrow races in the backyard or play hopscotch. Volunteer to coach her softball or soccer team. If you’re the daughter in this scenario, convince your mom to try something new: Theresa Hill, 27, of Chicago, kept gushing about how much she was enjoying her triathlon training and how “anyone can do it” until her mom — who is 55 — eventually said, “Hey, maybe I should try.” The two now swim, run, and bike together when possible in preparation for their sprint triathlon in the fall.

Book It

“I set a specific time to work out as if I have an appointment. I also attend classes at the gym so that each day is something different, whether it’s kickboxing or yoga. That keeps me from getting bored. I enjoy the classes so much that I don’t even realize that I’m working out. And the weight is just falling off!”
—Yvette C., Florida

Do it: You wouldn’t blow off dinner with your BFF to watch The Bachelor, would you? Of course not, because you two made a date weeks ago and wrote it down in your calendars. Doing the same for your workouts is effective because it holds you accountable, explains Nikki Kimbrough, a Gold’s Gym fitness expert and personal trainer based in New York City. And variety keeps you motivated to continue booking appointments. “Once you start to get bored, even subconsciously, you’ll start to make excuses to not exercise.”

Boost it: Keep mixing things up with cardio, weight lifting, stretching, and classes. Maybe try Zumba on Monday, a yogalates class Tuesday, circuit training Wednesday, running with a girlfriend Thursday, and lap swimming Friday. Not only will your motivation remain high, but your body will show faster results.

You’ve Got a Friend

“The best motivator for me is to sign up for a class or a gym membership. If I’ve paid for it, I will hit the gym at least three days a week. Having a workout buddy also helps. The two of you can keep each other accountable.”
—Heidi B., California

Do it: When it comes to working out, you’ll get by with a little help from your friends. According to Metcalf, people who have strong social support for their weight-loss goals have an 80 percent chance of success, versus just 10 percent for those on their own. “Buddy systems and putting your money where your mouth is will give you a better success opportunity than going it alone,” she says.

Boost it: Up the fun factor and plan an “exercise date” to the park. Play tag, monkey around the jungle gym, or race each other around the baseball diamond. You can even challenge more friends to join you for a group workout, then head out for a healthful brunch afterwards as your reward.

Dress for Success

“My best tip for those days when you just don’t have the motivation is to put on your workout clothes and shoes anyway. I do this and sooner or later I get the urge to go out and run. It’s amazing how it works.”
—Kristin D., Hawaii

Do it: “I completely agree!” says trainer Kaehler. “I live in my exercise clothes and, yes, it makes you more likely to take a class or head out the door and take a walk, or get on the floor and do some exercises during a commercial.” When you’ve completed one step of the process — getting dressed — it makes the second step — doing it! — that much easier.

Boost it: Stash a pair of running shoes or cross-trainers and a fresh workout outfit in your car and by your bed. They’ll serve as a constant reminder of your goals and will eliminate the ever-so-common “But I don’t have my stuff!” excuse.

Just Kidding Around

“Since my dear little boy hit 18 months old, my exercise routine includes the following: Deep-knee bends (picking up toys and tossed food off of the floor), weight lifting (into and out of the bouncer, the high chair, the tub), aerobics (attempting to get a diaper on, dancing to Sesame Street songs), and running (in the yard, through stores, across the park). If you pay attention to how you move, you can exercise all day long when you have a young one.”
—Alicia M., Michigan

Do it: As a mom of three, Metcalf loves this tip. “When you’re time-starved, you have to be creative,” she says. “Making your life work with your exercise is crucial.” But you don’t need a toddler to buff up (although Julie Bowen attributes her ripped arms to lugging around her 22-month-old twin sons, John and Gus). New research published in the Journal of the American Medical Association found that women who cobble together 150 minutes of weekly activity—including basketball, running, brisk walking, or, yes, housework—tend to be six pounds lighter than their less-active counterparts over a 20-year span.

Boost it: Incinerate more calories by setting a timer and doing traditional chores like making the bed or picking up clothes at a timed pace. Metcalf says that at a quick clip, you can burn 100 calories by sweeping for 22 minutes, raking leaves for 20 minutes, playing vigorously with your kids (think tag or dancing) for 22 minutes, or doing general housecleaning for 30 minutes.

Get Competitive

“We had a contest at my work between about 20 women, kind of Biggest Loser style. It really got me motivated. I was getting on the elliptical every night, watching what I ate, etc. When it was all over, I didn’t win the contest…but [after] about six months, I’d lost about 30 pounds.”
—Heather L., Nebraska

Do it: Attention, mouse potatoes: A new study in Preventive Medicine suggests that sitting at your desk all day adds extra pounds around your waist—the worst place for them to accumulate, healthwise. Staging a contest taps into your innate competitive spirit, keeping you motivated and focused on the end goal. Because nobody wants to finish last, you’re more likely to hit the gym regularly and watch your nutrition, Kimbrough says. And like Motherboard reader Heather L., even if you don’t lose the most pounds, you’ll still win!

Boost it: Bring a healthful meal and snacks from home to avoid getting derailed by the coffee cake and donuts that seem to magically appear within 10 feet of your cubicle every day. Pack a lunch that combines lean protein, carbs, and a little fat, like a salad with 4 to 5 ounces of grilled chicken or tuna and as many green veggies (spinach, broccoli, cucumbers, peppers) as you like, or a whole wheat tortilla filled with a few tablespoons of hummus, spinach, sliced tomatoes, feta cheese, and black olives. For a snack, try low-fat Greek yogurt, a handful of almonds and dried cranberries, or two hard-boiled eggs.

Filed under Fitness Products. Tagged , , , , , , , , , , , ,
Comment

Bootylicious Butt Workout

27 March 2012, 8:35 pm Sticky post
Firm, lift, and de-dimple your behind in 15 minutes.
Single Sky Bridge

Single Sky BridgeWhat you’ll need: A sturdy chair
Targets: Lower back, butt, and hamstrings

Lie faceup on floor with legs extended and heels resting on the seat of a chair, arms by sides, palms down.
Lift right leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to left shoulder; lower.Do 20 reps, keeping leg lifted, then lower butt to floor. Switch legs; repeat.

Tree Twist

Targets: Hips, butt, and calves

Stand on tiptoes, feet together, a couple of feet behind chair, hands on top of chair back.
Keeping back flat, hinge forward slightly from waist and lift bent left knee to hip level in front of you, left foot by right knee.

Step-Up, Kick-Back

Step-Up Kick Back ATargets: Hips, butt, quads, hamstrings, and calves

Stand facing chair, feet hip-width apart, hands on hips.
Step onto seat with right foot and lift bent left knee to hip level in front of you.
Hinge forward slightly from waist and kick left leg behind you. Bring knee back to hip level as you straighten up.

 

Sky Squat

Targets: Butt, quads, hamstrings, and calves

Stand with feet shoulder-width apart, arms by sides.
Squat slowly (count to 4 on the way down) until both knees are bent 90 degrees and raise straight arms to shoulder level in front of you.

Squat Dip

Squat DipTargets: Butt, quads, and hamstrings

Stand  two feet from front of chair, facing away, feet hip-width apart, hands on hips.
Lift left leg and place top of left foot on seat behind you.
Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand.
Do 15 reps; switch legs and repeat.

Filed under Fitness Products. Tagged , , , , , , , , , , ,
Comment

The Top 10 Best Workout DVD’s of 2012

19 March 2012, 11:01 pm Sticky post
Jackie Warner and Bob Harper Workout DVDsWe asked more than 100 women to sweat-test the latest titles. Here, check out the top picks to fast-forward your best body.

1. Awesome Ab Blaster: Intermediate/Advanced

Bob Harper: Totally Ripped Core, $15, mytrainerbob.com

What you’ll need: a pair of 3- to 5-pound dumbbells

Calories burned: 380 during a 48-minute routine, 65 during an 11-minute bonus*

The skinny: Testers loved the “fun mix of fast-paced core exercises,” like weighted side crunches, and muffin-top-melting plyometric bursts from The Biggest Loser‘s master motivator. They also gave a thumbs-up to the on-screen countdown clock; it helped them push through the full routine, which made one reader “‘good’ sore every time I completed it.” Finish with the stretchy bonus session, which includes trunk rotations and windmills.

2. Supershaper: Intermediate

Personal Training with Jackie: 30 Day Fast Start, $15, amazon.com

What you’ll need: a pair of 3-pound dumbbells, a pair of 5-pound dumbbells, a yoga mat

Calories burned: 132 to 137 per 24-minute routine

The skinny: Nonstop supersets of sculpting moves “definitely make you feel the burn.” Start with one rep of a biceps curl and then do one push-up. Keep adding another rep, alternating sets, until you’ve reached 10 reps of each. The two routines are split into an upper-body session and a lower-body and core combo. Celebrity trainer Jackie Warner’s “encouraging” style will make you want to “do it over and over.”

3. Mega Calorie Melter: Advanced

Amy Dixon: Breathless Body, $20, amazon.com

What you’ll need: no equipment

Calories burned: 515 during a 55-minute routine

The skinny: “Breathless Body is definitely a fitting title” for Amy Dixon’s cardio interval workout based on the Tabata method; it will have you “sweating during the very first drill.” Crank out as many reps as possible of one move, like burpees or high knees, for 20 seconds, rest for 10 and repeat seven times before moving on to the next exercise. Three levels of intensity are modeled, so you can choose how turbo you go. The options inspired one reader to make “a goal of finishing the entire DVD on the highest level.”

4. Best Trouble-Zone Tamer: Intermediate

The Bar Method Super Sculpting Workout, $20, barmethod.com

What you’ll need: a pair of 2- to 4-pound dumbbells, a yoga strap, a 7-inch playground ball, a chair

Calories burned: 287 during 59-minute routine

The skinny: If you’re looking for a bar workout or to go beyond your usual Pilates, try this head-to-toe toning session that’s built on small, precise movements. The moves may “seem subtle” – you’ll do one-inch lifts or squeeze a playground ball between your knees as a leg exercise, for instance — but “they really target the upper arms, thighs, and hips.”

5. Perfect Circuit: Intermediate/Advanced

Jillian Michaels: Ripped in 30 $15, amazon.com

What you’ll need: a pair of 3- to 8-pound dumbbells

Calories burned: 222 to 250 calories per 24-minute workout

The skinny: Jillian Michaels’ winning formula? Strength-and-cardio sessions built on three minutes of toning (like alternating lunges with biceps curls), two minutes of cardio (speed skaters), and one minute of ab moves (elbow-to-knee planks). Follow one of four half-hour workouts each week from the “motivating,” no-excuses former Biggest Loser trainer for a “sweat-tastic” routine. One new-mom tester found that “the quick workout options are perfect for burning calories during naptime or before work.”

6. Kickboxing Champ: Intermediate

Billy Blanks: PT 24/7 $90, billyblankspt247.com

What you’ll need: fingerless boxing gloves, resistance tubing (both included in DVD set)

Calories burned: 269 to 309 per 30-minute disc

The skinny: “Charismatic” martial arts phenom Billy Blanks is back with Tae Bo 2.0. You’ll feel as if you “really accomplish something in 30 minutes.” Besides the “inventive” bands and gloves that add resistance to each workout, the kit comes with a nutrition guide and a calendar suggesting which of the seven workout discs to pop in so you “don’t have to think about which to do next.”

7. Total-Body Time-Saver: Beginner/Intermediate

10 Pounds Down: Better Body Blast $15, amazon.com

What you’ll need: a pair of 5-pound dumbbells, a yoga mat

Calories burned: 62 to 189 calories per 20-minute routine

The skinny: Choose from three 20-minute target-toning routines — arms, abs, legs — which are “easy to fit into a busy schedule,” or do them back-to-back for a “megaworkout.” Alternate between “killer” strength exercises, like side lunges with knee raises and kickboxing-inspired cardio blasts that “keep my heart rate up.” Trainer Jessica Smith offers “many variations I’ve never seen before,” such as an on-all-fours bicycle crunch.

8. Yoga Master: Beginner/Intermediate

Shiva Rea: More Daily Energy $20, acacialifestyle.com

What you’ll need: a yoga mat

Calories burned: 173 during 65-minute “lunar” routine, 227 during 85-minute “solar” routine

The skinny: Expect a gentle mat session from the longtime yogi and rock star of asanas, Shiva Rea. Broken down into mix-and match 7- to 20-minute segments, this “meditational” yoga workout is “perfect for days off from cardio” and “helped me feel less sore after my other workouts.” The sequences “get the kinks out of your neck and back” after a long day at the office.

9. Best Boredom Buster: Intermediate/Advanced

Cathe Friedrich: Slide & Glide $23, shop.cathe.com

What you’ll need: a pair of gliding disks or paper plates, a resistance band loop, a yoga mat

Calories burned: 346 during 52-minute routine

The skinny: Get a “superb workout without the impact” thanks to “unique” strength and cardio moves using gliding disks (or paper plates on a carpeted floor). The “quick pace” and upper- and lower-body combination moves, like squat thrusts, use gliders under your feet so you slide rather than jump. Workout DVD veteran Cathe Friedrich even incorporates gliders in an ingenious cool-down that allows you to “slide past your sticking point” during stretches.

10. Lower-Body Transformer: Intermediate/Advanced

Tonique Mat Workout $19, amazon.com

What you’ll need: a yoga mat

Calories burned: 63 to 101 calories per 17- to 27-minute routine

The skinny: These three butt- and leg-firming workouts are efficient — just 17, 22, and 27 minutes long — as they’ll max out your muscles with high-repetition on-the-mat moves, like bridges and donkey kicks. They had one tester swear, “I think I’m still burning!” well after the workout ended. Instructor Sylwia Wiesenberg makes the routine “seem effortless,” but one tester bets you “can’t finish without taking a break.” It’s worth the effort: “If you stick with it, you’ll look and feel great.”

Filed under Fitness Products. Tagged , , , , , , , , , , , , , , , , , , ,
Comment

Yoga Can Change Your Life, Lose Weight, Reduce Stress and Tone Your Mind and Body.

6 March 2012, 10:09 am Sticky post

I’m back again touting the benefits of yoga. For those of us who participate, it’s life changing. Check it out.

Yoga has become such a popular exercise program and lifestyle. I have included a great article from Web MD about all the benefits of yoga. There are so many. For someone in a weight loss program, it helps your focus and offers super exercise. I always recommend cardio exercise as well as yoga. This can be just getting out and walking.

Yoga is so much more than physical that the article discusses. The mental side of yoga is so important to a healthy life. It always you the chance to escape the stresses of our normal lives.

Finally, I included a few Yoga videos that will introduce you to the practice. Try them. Go at your own pace and make yoga part of your weekly ritual. You will love it.

The Health Benefits of Yoga

Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are enjoying its health benefits. Yoga can hardly be called a trend.

Most Westernized yoga classes focus on learning physical poses, which are called asanas. They also usually include some form of breathing technique and possibly a meditation technique as well. Some yoga classes are designed purely for relaxation. But there are styles of yoga that teach you how to move your body in new ways. Choosing one of these styles offers the greatest health benefits by enabling you to develop your flexibility, strength, and balance.

Even though for most healthy people yoga is a safe non-aerobic form of exercise, it is not without its risks. According to the American Academy of Orthopaedic Surgeons, the yoga injuries most commonly treated in emergency rooms involve overstretching and strain from repetition to the neck, shoulders, spine, legs, knees.

Also, certain poses can increase your risk of injury if you have conditions such as:

severe osteoporosis
high or low blood pressure
ear problems
problems with your spine
pregnant (including risks to your unborn child)
Here are some tips to help you reduce your risk of injury from yoga:

If you are pregnant or have a pre-existing health condition: Consult your health care provider before starting a yoga program. Your health care provider can help you know how to judge what type and level of yoga exercise is safe for you.

Don’t try learning yoga on your own. Work with an experienced and credentialed instructor to learn the proper way to perform the exercises and avoid injury.

Yoga is not a substitute for medical care. Yoga offers many health benefits and may even be included as part of some treatment plans. But it’s still important to work closely with your regular health care providers and get proper treatment when you need it.

Know your limits and stay within them. Before beginning any new type of yoga, ask about its physical demands. Find out how strenuous it is. Talk with the instructor and others who do that type of yoga to be sure it’s suitable for you.

Go slow. You’re not in competition with anyone else in the class. Learn the basics, such as proper breathing and how to maintain balance, before you attempt the more ambitious stretches.

Warm up properly before every session. Cold muscles increase your chance of injury.

Wear proper clothing. Wear clothes that allow you to move freely.

Ask questions. If you don’t understand an exercise, ask to see it again before you attempt it yourself,

Stay hydrated. That’s especially important if you are practicing what’s called “hot” yoga, which is done in a very warm and humid room.

Pay attention to what your body is telling you. Yoga isn’t supposed to hurt. If you feel pain, stop. If the pain persists, see your health care provider. Stop immediately if you have chest pain, feel faint or overheated, or become dizzy. Get immediate medical help if the sensation continues after you stop.

Yoga and Flexibility

When some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they’re too old, unfit, or “tight” to do yoga. The truth is you’re never too old to improve flexibility.

The series of yoga poses called asanas work by safely stretching your muscles. This releases the lactic acid that builds up with muscle use and causes stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body.

Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter your level of yoga, you most likely will see benefits in a very short period of time. In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga. The greatest gains were in shoulder and trunk flexibility.

Yoga and Strength

Some styles of yoga, such as ashtanga and power yoga, are more vigorous than others. Practicing one of these styles will help you improve muscle tone.

But even less vigorous styles of yoga, such as Iyengar or hatha, which focuses on less movement and more precise alignment in poses, can provide strength and endurance benefits.

Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. This becomes crucial as people age. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abdominal muscles. Poses that strengthen the lower back include upward dog and the chair pose. When practiced correctly, nearly all poses build core strength in the deep abdominal muscles.

Yoga Can Help Posture

With increased flexibility and strength comes better posture. Most standing and sitting poses develop core strength. That’s because you’re counting on your deep abdominals to support and maintain each pose. With a stronger core, you’re more likely to sit and stand “tall.” Another benefit of yoga is the increased body awareness. This heightened awareness tells you more quickly when you’re slouching or slumping so you can adjust your posture.

Yoga Benefits Breathing

Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. But yoga typically isn’t focused on aerobic fitness the way running or cycling are. Taking an intense power yoga class that gets you breathing hard in a heated room, however, can provide an aerobic benefit.

Most forms of yoga emphasize deepening and lengthening your breath. This stimulates the relaxation response — the opposite of the fight-or-flight adrenaline boost of the stress response.

Yoga Means Less Stress, More Calm

Even beginners tend to feel less stressed and more relaxed after their first class. Some yoga styles use specific meditation techniques to quiet the constant “mind chatter” that often underlies stress. Other yoga styles depend on deep breathing techniques to focus the mind on the breath. When this happens, the mind calms.

Among yoga’s anti-stress benefits are a host of biochemical responses. For example, there is a decrease in catecholamines, the hormones produced by the adrenal glands in response to stress. Lowering levels of hormone neurotransmitters — dopamine, norepinephrine, and epinephrine — creates a feeling of calm. Some research points to a boost in the hormone oxytocin. This is the so-called “trust” and “bonding” hormone that’s associated with feeling relaxed and connected to others.

Yoga, Concentration, and Mood

Harder to pin down and research scientifically, concentration and the ability to focus mentally are common benefits you’ll hear yoga students talk about. The same is true with mood. Nearly every yoga student will tell you they feel happier and more contented after class. Recently, researchers have begun exploring the effects of yoga on depression, a benefit that may result from yoga’s boosting oxygen levels to the brain. Yoga is even being studied as an adjunct therapy to relieve symptoms of obsessive-compulsive disorder.

Yoga’s Benefits the Heart

Perhaps one of the most studied areas of the health benefits of yoga is its effect on heart disease. Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure, heart disease, and stroke. Yoga was a key component to the heart disease program designed by Dean Ornish, MD. This was the first program to partly reverse heart disease through lifestyle and diet rather than surgery. On a biochemical level, studies point to a possible anti-oxidant effect of yoga. And yoga has been associated with decreased cholesterol and triglyceride levels as well as a boost in immune system function.

Yoga’s Effects on Other Medical Conditions

As yoga has become more popular in the West, medical researchers have begun studying the benefits of therapeutic yoga. This is also called integrative yoga therapy or IYT. It’s used as an adjunct treatment for specific medical conditions, from clinical depression to heart disease. Yoga benefits other chronic medical conditions, relieving symptoms of asthma, back pain, and arthritis. Most worldwide clinical studies are happening outside of the U.S. But even the NIH has funded clinical trials on yoga and its health benefits for insomnia and multiple sclerosis.

Other Benefits of Yoga

Some studies have suggested that yoga may have a positive effect on learning and memory. Other researchers have been studying whether yoga can slow the aging process, increase a person’s sense of self-acceptance, or improve energy levels.

Some potential benefits of yoga may be hard to study scientifically. For instance, yoga has been said to increase spiritual awareness. Nevertheless, there is an abundance of anecdotal claims for what yoga can do. Go to any yoga studio and listen to students after class. Some will even tell you that yoga can help improve marriages and relationships at work.

The only way to be certain of all that yoga can do for you is to try it for yourself and see.

http://www.BeBalancedEnergy.com Make a BeBalanced Energy bracelet or Energy watch part of your yoga attire. They help increase energy, flexibility and balance. Just like Yoga.

Filed under Fitness Articles. Tagged , , ,
Comment

The Ultimate Flab-Fighting Workout, Tone Your Whole Body

1 March 2012, 10:35 pm Sticky post
 Resistance bands turn up the calorie burn and sculpting power of Tae Bo.
Jab Cross

What you’ll need: two resistance bands

Targets back, arms, abs, obliques, and legs

  • Tie ends of a resistance band together to make a loop. Stand with feet hip-width apart and place band around ankles. Step back with right leg until you feel resistance in band, knees slightly bent.
  • Wrap second band around upper back and grip ends with fists (wrap band around fists to pick up slack). Bend elbows by ribs; bring fists to chin level.
  • Punch forward with left arm, palm down, and then bring arm back to start.
  • Pivot toward left on toes of right foot as you punch right arm forward, slightly toward left, palm down. Return to start.
  • Do 3 sets of 8 reps. Switch sides; repeat.

Jab Cross exercise

Uppercut Twist

Targets back, shoulders, arms, abs, obliques, and legs

  • Stand with feet slightly wider than shoulder-width apart, looped band around ankles; wrap second band around upper back, elbows bent by ribs, fists holding ends of band in front of chin.
  • Pivot on right foot toward left and squat slightly as you uppercut with right arm, bringing fist back by ribs and then scooping it diagonally upward to left.
  • Return to start and repeat uppercut with left arm, pivoting on left foot toward right.
  • Do 3 sets of 8 reps, alternating sides.

Uppercut Twist exercise

Power Kick

Targets butt and legs

  • Standing, wrap looped band twice around right ankle, then step left foot into loop. Wrap second band around upper back, elbows bent by ribs, fists holding ends.
  • Lower into a squat.
  • Rising up on left leg, kick right leg forward a few inches off floor.

Power Kick Exercise

Double Butterfly

Targets shoulders, arms, chest, butt, and legs

  • Undo looped band and retie ends to form a smaller loop. Stand with feet together, knees slightly bent; place band around ankles. Wrap second band around upper back, elbows bent by ribs, fists holding ends in front of chest, palms up.

Double Butterfly Exercise

Crunch and Punch

  • Sit on floor with knees bent, heels on floor, and wrap band around upper back, elbows bent by ribs, fists holding ends of band in front of chest.
  • Recline torso 45 degrees and, maintaining position throughout, punch left arm toward outside of right knee, palm down.
  • Retract left arm and quickly punch right arm toward outside of left knee.
  • Do 3 sets of 8 reps, alternating sides.

Crunch and Punch exercise

 

Filed under Fitness Products. Tagged , , , , , , , , , , , , ,
Comment

5 Ways to Stop Stomach Bloat

12 February 2012, 8:33 pm Sticky post

We’ve all been there: days when you feel as bloated as the blow-up Shrek in the Macy’s parade. Okay, sometimes you know that having that third helping of your sister’s peach cobbler wasn’t the best idea. But when you’re eating right and exercising regularly but still can’t zip up your skinny jeans, what gives? “One of the main causes of bloat isn’t how much you eat; it’s eating certain foods that are difficult for your stomach and intestines to digest,” explains Christine Gerbstadt, MD, RD, a dietitian in Sarasota, Florida, and spokesperson for the American Dietetic Association. “These substances then pass into your colon, where bacteria feed on them, producing the gas bubbles that make your stomach swell up.” About 20 percent of adults experience bloating, according to one study from the University of Utah in Salt Lake City, but “anecdotally that number is much higher. Most women I see in my practice complain about bloat at one time or another,” Dr. Gerbstadt says. “The good news is that with some simple diet and lifestyle changes, you can reverse that bloated feeling, fast.” Start with these smart tips, which can help you flatten your belly for good.

1. Lace up

If your waistband feels snug after dinner, head outside for a brisk 10-minute walk. Physical activity helps air bubbles pass through your digestive tract quicker, explains Dr. Gerbstadt, so that bloated feeling will disappear faster than if you lounge on the couch. In fact, one of the worst things you can do on “fat” days is skip your workout: Moderate exercise, like biking for 30 minutes three times a week, significantly improved bloating and other symptoms in people with irritable bowel syndrome in a new Swedish study.

2. Pop a probiotic

Sometimes bloating can be caused by an imbalance of the bacteria in your intestines, especially if you have been taking antibiotics to treat, say, a urinary tract infection or sinus infection, explains Sita Chokhavatia, MD, a gastroenterologist at Mount Sinai School of Medicine in New York City. Probiotics can help restore the bacterial balance, but not all brands have proven that they work: Bifidobacterium infantis is the only probiotic strain that studies show relieves GI symptoms, such as bloating, a Northwestern University review found. Dr. Chokhavatia recommends trying a two-week course to see if it helps.

3. Divide your dairy

More than one in 10 adults are lactose intolerant, and bloat is a common side effect, according to a 2009 Baylor College of Medicine study. But if you suspect that milk, yogurt, and other dairy products are causing your belly bulge, you don’t have to worry that you’ll miss out on their benefits, namely lots of calcium and protein. Lactose-intolerant people can handle at least 12 grams of lactose (the amount in a cup of milk) with minor or no symptoms, researchers at the National Institutes of Health say. “For people with lactose concerns, I recommend they spread their dairy intake throughout the day — say, a half cup of milk with their breakfast cereal, and cheese with crackers in the afternoon,” says Tara Gidus, RD, a nutritionist in Orlando, Florida. “Choose dairy that comes from yogurt and hard cheeses, such as cheddar and provolone, which are digested more easily.” If even small amounts of dairy cause stomach upset, switch to lactose-reduced or lactose-free products.

4. Just breathe

If you’ve ever had an urgent need to find a bathroom before a big race or presentation, you’re no stranger to the internal effects of stress. “When you’re anxious, your body releases cortisol and adrenaline, hormones that stimulate your digestive system,” explains Yuri Saito, MD, assistant professor of medicine at the Mayo Clinic in Rochester, Minnesota. The result: You experience more gas, bloating, and even the runs. Compounding matters, stress causes many people to overeat or eat the “wrong” things, Dr. Saito notes, adding extra fuel to their overstimulated digestive system. If you can’t eliminate the stressful circumstance, you may be able to manage it through cognitive behavior therapy or hypnotherapy; these two mind-body techniques are surprisingly effective in treating symptoms of irritable bowel syndrome, including bloating, a 2009 Canadian review found. Meditation or simple mindful breathing can also offer some relief. Practice it at home for a few minutes every day: Sit in a quiet space, close your eyes, and inhale through your nose for a count of 10. Focus on breathing deep and sitting tall. Exhale through your mouth in a controlled, purposeful fashion for 10 counts. Repeat 10 times.

5. Fine-tune your fiber

A lot of cereals are advertised as being high in fiber, which should be good for your digestive system, right? Not always. Certain products add fiber in the form of chicory root, or inulin, which is harder to digest, says Kristin Kirkpatrick, RD, a wellness manager for the Cleveland Clinic Lifestyle 180 program. In fact, people who eat large amounts of inulin (10 grams) at one time end up experiencing more gas and bloating than those who eat less, researchers at the University of Minnesota in Saint Paul found. Your best bet: Get your fiber from fruits and vegetables and whole-grain rice, pasta, and bread rather than from packaged high-fiber products. And check the labels on your favorite cereals, cookies, and granola bars: If they contain chicory fiber, they most likely have inulin.

Filed under Fitness Products. Tagged , , , , , , , , , , , , ,
Comment

Core Training Continued. Ab Exercises / FitnessProspector.com

16 October 2010, 9:31 am Sticky post

I’ve mentioned in the past that core training is a vital part of any of your exercise program.  Your core, which is your middle section of your body, is your control section.  It’s vital to any sports you might participate in and important from a health stand point.  A strong core will support the rest of your body and especially your back.  In just performing your regular daily tasks, you will find them so much easier if core training is a part of your weekly exercise ritual.  It’s far more than just strong abs but I feel that this is the most important place to start.

Your abs are so vital to your overall core strength.  First of all, ab work keeps the fat off your tummy which many people point out is vital to your health.  I am going to give you some ab exercises that are basic but should be where you start.  One piece of equipment which is important is an exercise ball and perhaps an exercise bench but I think the exercise ball is the most important.  Plus, it doesn’t cost very much.  It goes by the name of a yoga ball as well so go out and buy one.  I’ve seen them for as little as $ 10 so the cost isn’t a factor.

The first exercise, assuming you have your ball, is an ab cruch on a ball.  The start position is to sit upright on your exercise ball with both your feet on the floor.  Walk your feet forward allowing the exercise ball to roll underneath your body until it’s positioned between your lower back and your buttocks. Place your hands across your chest.  Raise your hips slightly to create a flat position parallel to the floor.  Your legs should be shoulder-width apart. From this position, contract the abdominal muscles and raise your shoulders, neck and head.  Hold for 2 or 3 seconds.  Then slowly return to the start position.  Complete 3 full sets of 15 or 20 repetitions.  Typically, the exercise ball comes with recommended exercise so try some of those out as well.

Another great exercise is the abdominal twist.  Lie on your back with your knees bent.  Turn your pelvis to one side making a 90 degree angle and slightly touch the floor with your thigh.  Exhale and hold your breath for awhile.  Using the power of your obliques, raise your head and abdominal reverse curl, exercise bench, shoulders upwards and forward.  breathe out and return to the starting position.  Complete 25 repitions for each side.

The abdominal reverse curl is another great exercise.  You can lie flat on an exercise bench or on the floor.  Place your hands behind your neck and grab the bench if you’re using one or keep them behind your head if not.  Bend your knees and keep the angle throughout the exercise. Keep your hips in a vertical position.  Keep your lower back tight to either the floor or the bench and make a crunch lifting your lower back up.

These are some basic exercises to start with and I’ll give you some more as we go along.  You have to exercise regularly to gain the most benefit and these are a starting point.  Let me know how they work for you and see you next time for some more exercises.  I plan to incorporate some pictures in the future to help.  Thanks for reading.

 

 

Filed under Fitness Articles. Tagged , , , , , , , , , , , , , ,
10 Comments

Your Personal Trainer? / FitnessProspector.com

9 November 2010, 12:04 pm Sticky post

 

At one time, personal fitness trainers were for the  rich and the rest of us felt we couldn’t afford them. But as gyms have spread across the country,  the number of personal fitness trainers has increased so  getting your own has become a real possibility for the average person.

Personal trainers can help people stick to their exercise routines more effectively than they would on their own. If you haven’t had any experience with personal trainers, figuring out how to get one can seem difficult.

You may ask yourself why you would benefit from a personal trainer. After all, why should you pay for somebody to tell you to exercise when you can just go and exercise for free?

But for some, having a person to answer to really helps provide motivation. Knowing that you have someone who will take you to task can make a difference. You have someone who can help you figure out what exercises you need to do and how the equipment works rather than wasting time figuring it out on your own.

The expense of hiring a personal trainer can be motivation in itself. Others get fit simply because they hate to see the money they paid for a gym membership and a trainer go to waste. Prices do vary depending on region and can range anywhere from $ 15 to 100 per hour. They will be higher in urban areas than in rural ones.

Getting a trainer at a commercial health club is probably the cheapest way, since a personal fitness trainer in a private studio will inevitably have to charge more. The number of sessions a person needs can vary bit it’s recommended to have at least two a week. Although sessions are typically an hour,  some people opt for half-hour sessions, both to save time and money.  Check with friends or your club as a reference to get the right trainer.

There are other things to consider. One qualification that many of us tend to look for in a personal trainer is objectively superficial: do they look after themselves?   But is that a legitimate way of evaluating anybody?  I think so.  If they can’t stay and look fit themselves, how are they going to motivate you. A great personal fitness trainer should offer more than just recommendations about how many reps to do on a weight machine or how to press buttons on the treadmill.  They should offer other suggestions as to living a healthy lifestyle.

But it’s important to resist the temptation to treat a session with your trainer as one-stop shopping for all of your exercise, nutritional, psychological, and medical needs. Don’t treat your personal trainer as your doctor or psychiatrist.

The number of people with special medical conditions who are getting personal fitness trainers is increasing. Clients with medical conditions should always check with their doctor before starting a program, and your personal fitness trainer may collaborate with him or her to develop a workout routine.  Personal fitness training can work for all ages from young to old. Before you even meet with a prospective personal fitness trainer, you need to have a good sense of just what you want to achieve. Do you want to lose 20 pounds or 40?   What kind of exercise do you want to do?  What can you afford?

One of the most important things to consider is whether you and your trainer are a good match.  The relationship between a personal fitness trainer and a client is not a friendship, but since you’ll be spending a few hours a week with a person, make sure it’s someone you like.  If you don’t like the person, your it won’t work.  You don’t need a drill sergeant, you need a partner to make your program work.

Filed under Fitness Articles. Tagged , , , , , , , , , ,
1 Comment

The Total Gym, So Versatile / FitnessProspector.com

23 November 2010, 9:26 am Sticky post

Total Gym

I love the Total Gym as it’s one of the most, if not the most, versatile pieces of exercise equipment available.  It allows you to exercise all muscles with only one piece of equipment.  So Happy Holidays and start getting in shape with The Total Gym.  I did several years ago. 

Mrs. Claus started working out with The Total Gym and look at her now!

Total Gym is very well known exercise device for most of us.  We’ve seen it advertised for years and know that Christie Brinkley and Chuck Norris are it’s leading spokes people, especially Chuck Norris.  Because it’s been on television for so many years, you have to know that a great many people are buying it or it wouldn’t be.

Really it is a great piece of exercise equipment and here’s some of the reasons why and the different reasons why.  This should be the time you decide to get your own Total Gym or buy one for the family for Christmas.  See the Ad to the right for your direct link.  They have so many specials and make it so easy to purchase or try.

Total Gym is an all-in-one fitness solution designed to help you reach your fitness goals quickly. Whether your goals are to lose weight, get long and lean, build strength and muscle, or just feel better about your body, this system is for you. This home gym equipment gives you versatility, variety, and convenience, for a fraction of the cost of purchasing multiple bulky systems. Saving money while completely changing your body has never been easier.

Total Gym 3000

Total Gym XLS

The Total Gym XLS can transform your body in only 10-20 minutes per day! As the leader of this line of home exercise equipment, the XLS is ideal for those looking to challenge their current workout plan and boost energy to a new level. The XLS exercise package includes over 80 exercises to help you get fit, from head to toe.

The Total Gym XLS is Total Gym’s most popular model due to the overall value when compared with the 3000 and 2000. The XLScomes standard with several accessories not found with the lower priced models including the Deluxe Squat Station, Lower Body Circuit System, and the Pilates Package. View the full product details  for more reasons why the XLS is the best value in the Total Gym product line.

Total Gym 3000

Total Gym 3000

The Total Gym 3000 offers all of the essential features you require to get a vigorous and effective full-body workout. It is ideal for users looking to gain a solid routine that burns fat and calories, as well as having the option of extra accessories to help you pump up your fitness plan.

The 3000 is a versatile and full-featured system that allows you to perform over 60 exercises ensuring a well-balanced workout. It comes with numerous accessories including a Basic Squat Station and Wing Accessory, which greatly expand its functionality. And like its big brother, the XLS, it also features an upgraded pulley and cable system.

Total Gym 2000

Total Gym 2000

The Total Gym 2000 is the perfect machine for those just getting started, who are looking for a great all-around workout. This exercise system includes essential accessories to get you into a great routine. Compare all three models and choose which one works best for your lifestyle.

There has never been a better time to try the Total Gym. With Total Gym exercises targeted to work every part of your body, and with a unique design focused on seamlessly transitioning from one exercise to the next, now is the time to take your workout to the next level.

You can use the machine immediately – there is no assembly required, so you can start your new fitness plan as fast as you can open the box. Plus, there is so much confidence in your satisfaction that if you are not 100% on board and happy with your decision to make this home gym a part of your fitness routine, you can return it – no questions asked.

Let’s face it, finding time to work out and stay healthy is challenging. Having this exercise equipment in your home, only a few steps away, works for your busy lifestyle and motivates you to take action. With Total Gym you will never have to wait in line at the health club, or waste gas getting there in the first place.

So what are you waiting for? Like Chuck Norris and Christie Brinkley, you too can have the body you’ve always wanted. Make the decision today to begin sculpting muscles you never knew existed. Order Today!

Either click on the Total Gym ad to the right or click on this direct link.   Total Gym is offering a fantastic special for the Holidays on their #1 device.   http://bit.ly/eztGg4   Don’t miss out! 

Filed under Fitness Products. Tagged , , , , , , , , , , , , , , , , ,
8 Comments

Stay Healthy and Reduce Your Stress / FitnessProspector.com

9 December 2010, 12:50 pm Sticky post

With healthcare on the minds of most of the country these days, people are beginning to focus more and more on their health. Health insurance and doctor’s bills can be scary areas for families that aren’t wealthy. Of course, there is a very obvious solution to not sweating the health care issues that saturate our news:

Do your very best to stay healthy!

It isn’t as hard as you may think to live a healthy lifestyle. All it really takes is a little determination and a helpful guide to follow. With a proper diet and an exercise regiment within your realistic abilities, staying in shape is not hard to do. Additionally, with your diet, if you follow it closely and get the recommended intake of daily vitamins, your immune system stays in tip-top shape and you rarely ever have to battle illnesses. True, keeping anti-bacterial soap close at hand—in your car or even your pocketbook—is a great idea, but isn’t there so much MORE you could be doing?

Given all of that, do you know where to go for dieting and exercise advice? Your doctor is a pretty good source of information since he gets paid to know what is healthy and unhealthy for you. But, as we all know, doctor’s visits and consults can be pricy. And who wants to go to a doctor unless you absolutely have to?!

Well how about getting some of the best advice and health tips from experts WITHOUT those annoying and expensive doctor’s visits? Believe it or not, you CAN get such a thing. And even better than THAT, you don’t have to look any further!

That’s right…all of your health related questions can be answered here! We’ve got several amazing products that are going to not only help you get into healthier shape, but will KEEP you that way!

The Ultimate Stress Relief Library

 
Learn to block out stress and live a positive and happy life with these great tips!

Everyone deals with stress on a daily basis. From the moment we wake up in the morning, to the moment we fall asleep, there are stressful situations all around us: morning traffic, annoying co-workers, overload at work, family problems, rebellious children, bank statements, deflating checking accounts, and on and on.

With the shape the economy is in, there seems to be added stress to almost everyone’s lives these days. Wouldn’t it be great if someone would just figure out a way to block out all stress from our lives? Can you imagine a picture perfect say where you didn’t have a care in the world?…a day where the muscles in your shoulders weren’t tight and sore…where you didn’t constantly feel a headache building up at the outskirts of your skull.

Well believe it or not, with a little training and practice, you can learn to live like this. The term “don’t sweat the small stuff” has been terribly abused over the years, but it IS good advice to consider. People tend to let the small things pile up on them until they are drowning in hundreds of small stressful things. If we can simply learn to not get irritated by every little thing that doesn’t please us 100% our lives would be so much easier.

And that’s just one thing we can do to de-stress our lives. Some people are so desperate to unwind and drop the stress from their lives that they hire expensive counsellors and experts to help them “find happiness” or “find peace” in their lives. Hey, if you want to go that New Age route and drop a lot of cash, feel free.

But there IS another way. If you are sick and tired of being stressed out about every single thing on a daily basis, you should check out some of the products on this page. While they won’t reveal a magic switch that will make all stress instantly disappear, they WILL teach you some very valuable and basic principles that ANYONE can understand.

The Ultimate Stress Relief Library
Learn to block out stress and live a positive and happy life with these great tips!

Everyone deals with stress on a daily basis. From the moment we wake up in the morning, to the moment we fall asleep, there are stressful situations all around us: morning traffic, annoying co-workers, overload at work, family problems, rebellious children, bank statements, deflating checking accounts, and on and on.

With the shape the economy is in, there seems to be added stress to almost everyone’s lives these days. Wouldn’t it be great if someone would just figure out a way to block out all stress from our lives? Can you imagine a picture perfect say where you didn’t have a care in the world?…a day where the muscles in your shoulders weren’t tight and sore…where you didn’t constantly feel a headache building up at the outskirts of your skull.

Well believe it or not, with a little training and practice, you can learn to live like this. The term “don’t sweat the small stuff” has been terribly abused over the years, but it IS good advice to consider. People tend to let the small things pile up on them until they are drowning in hundreds of small stressful things. If we can simply learn to not get irritated by every little thing that doesn’t please us 100% our lives would be so much easier.

And that’s just one thing we can do to de-stress our lives. Some people are so desperate to unwind and drop the stress from their lives that they hire expensive counsellors and experts to help them “find happiness” or “find peace” in their lives. Hey, if you want to go that New Age route and drop a lot of cash, feel free.

But there IS another way. If you are sick and tired of being stressed out about every single thing on a daily basis, you should check out some of the products on this page. While they won’t reveal a magic switch that will make all stress instantly disappear, they WILL teach you some very valuable and basic principles that ANYONE can understand.   http://bit.ly/hDV5Hm

Filed under Fitness Articles. Tagged , , , , , , , , ,
1 Comment

Videos For Your Abs and Bum / FitnessProspector.com

19 December 2010, 12:06 pm Sticky post

Here’s some super videos for your ab work and your bums. FitnessProspector.com will become a source for some fitness videos I think will be helpful to all of us. In the future, you’ll see lots more videos. Hope you love them. Let me know if you would love more of the same. Fitness is a process. Lots of fitness advice and tips here. By the way, Happy Holidays. Fitness during the holidays. What a great time to start your new exercise program.

Filed under Fitness Articles. Tagged , , , , , , , , , , ,
2 Comments

Do I Have The Flu or a Cold? / FitnessProspector.com

28 December 2010, 3:55 pm Sticky post

 

Cold or The Flu?

I’m sitting here with the flu and have been researching the symptoms. I have visited a doctor so I do know I have the flu but I felt this information would be helpful to all of you as a reference.

This information is from Web MD which I find is a great site. It doesn’t relate much to fitness but in a way it does.   Look after yourself and you can recover quickly and look and fel your best and get back to your fitness program.

Keep your energy up and get lots of rest and you can prevent either one of these from moving on to a more serious stage

Common Cold Symptons

Your nose is constantly running. You’re coughing and have trouble catching your breath. But do you have symptoms of a common cold? Perhaps you have flu or allergy symptoms instead.

If you understand common cold symptoms — what you might feel with a cold — you can take action, such as increasing the rest and fluids you get early in the illness when it might be most effective. Let’s look at some common cold symptoms.

Beginning Cold Symptons
Colds usually begin abruptly with a sore throat followed by symptoms such as clear, watery nasal drainage; sneezing; fatigue; and sometimes a low-grade fever (below 101 degrees F). Postnasal drip causes the sore throat and cough that accompany colds.

For the first few days of a cold, your nose drips with watery nasal secretions. Later, these secretions may become thicker and darker. (Dark mucus with a cold virus does not necessarily mean that you have developed a bacterial infection, so don’t beg your doctor for an antibiotic.)

A mild cough is a common cold symptom. The cough won’t get much worse, but this common cold symptom is likely to last into the second week of your cold. If you suffer with asthma or other lung problem, a cold may make it worse. If you are coughing up dark mucus — or if you are feeling a lot of distress in the lower parts of your lungs — you may have a bacterial infection. It’s a good idea to touch base with your doctor to find out if you need to be seen.

Usually, there is no fever with common cold symptoms. In fact, fever and more severe symptoms may indicate that you have the flu and not a cold.

Common cold symptoms usually start between one and three days after you are infected by a cold virus. Typically, they last for about three to seven days. At that point, the worst is over, but you may feel congested for a week or more. During the first three days that you have common cold symptoms, you are contagious. This means you can pass the cold virus to those you come in contact with.

Flu or Cold symptons?
When you wake up sneezing, coughing, and have that achy, feverish, can’t move a muscle feeling, how do you know whether you have cold symptoms or the flu? And if it’s the flu, could it be swine flu?

It’s important to know the difference between flu and cold symptoms. A cold is a milder respiratory illness than the flu. While cold symptoms can make you feel bad for a few days, flu symptoms can make you feel quite ill for a few days to weeks. The flu — whether it’s typical seasonal flu or the swine flu virus — can also result in serious health problems such as pneumonia and hospitalizations.
What are common cold symptons?
Cold symptoms usually begin with a sore throat, which usually goes away after a day or two. Nasal symptoms, runny nose, and congestion follow, along with a cough by the fourth and fifth days. Fever is uncommon in adults, but a slight fever is possible. Children are more likely to have a fever with a cold.

With cold symptoms, your nose teems with watery nasal secretions for the first few days. Later, these become thicker and darker. Dark mucus is natural and does not usually mean you have developed a bacterial infection, such as a sinus infection.

Several hundred different viruses may cause your cold symptoms.

How long do cold symptons last?
Cold symptoms usually last for about a week. During the first three days that you have cold symptoms, you are contagious. This means you can pass the cold to others, so stay home and get some much-needed rest.

If cold symptoms do not seem to be improving after a week, you may have a bacterial infection, which means you may need antibiotics.

Sometimes you may mistake cold symptoms for allergic rhinitis (hay fever) or a sinus infection. If your cold symptoms begin quickly and are improving after a week, then it is usually a cold, not allergy. If your cold symptoms do not seem to be getting better after a week, check with your doctor to see if you have developed an allergy or sinusitis.

What are common flu symptons?
Whether a person has typical seasonal flu or swine flu, the symptoms seem to be quite similar. Flu symptoms are usually more severe than cold symptoms and come on quickly. Symptoms of swine flu or other flu include sore throat, fever, headache, muscle aches and soreness, congestion, and cough. Swine flu in particular is also associated with vomiting and diarrhea.

Most flu symptoms gradually improve over two to five days, but it’s not uncommon to feel run down for a week or more. A common complication of the flu is pneumonia, particularly in the young, elderly, or people with lung or heart problems. If you notice shortness of breath, you should let your doctor know. Another common sign of pneumonia is fever that comes back after having been gone for a day or two.

Just like cold viruses, flu viruses enter your body through the mucous membranes of your nose, eyes, or mouth. Every time you touch your hand to one of these areas, you could be infecting yourself with a virus, which makes it very important to keep your hands germ-free with frequent washing to prevent both flu and cold symptoms.

How do you know if you have flu or cold symptons?

Take your temperature, say many experts. Whether it’s seasonal or swine influenza, the symptoms often mimic cold symptoms with nasal congestion, cough, aches, and malaise. But a common cold rarely has symptoms of fever above 101 degrees F. With flu symptoms, you will probably have a fever initially with the flu virus and you will feel miserable. Body and muscle aches are also more common with the flu. This table can help determine if you have cold or flu symptoms.

Symptons Cold & Flu.

Fever Sometimes, usually mild Usual; higher (100-102 F; occasionally higher, especially in young children); lasts 3 to 4 days
Headache Occasionally Common
General Aches, Pains Slight Usual; often severe
Fatigue, Weakness Sometimes Usual; can last 2 to 3 weeks
Extreme Exhaustion Never Usual; at the beginning of the illness
Stuffy Nose Common Sometimes
Sneezing Usual Sometimes
Sore Throat Common Sometimes
Chest Discomfort, Cough Mild to moderate; hacking cough Common; can become severe
Complications Sinus congestion; middle ear infection Sinusitis, bronchitis, ear infection, pneumonia; can be life-threatening
Prevention Wash your hands often; avoid close contact with anyone with a cold Wash your hands often; avoid close contact with anyone who has flu symptoms; get the annual flu vaccine, which protects against the H1N1 swine flu and two other flu strains for the 2010-2011 flu season.
Treatment Decongestants; pain reliever/fever reducer medicines Decongestants, pain relievers, or fever reducers are available over the counter; over-the-counter cough and cold medicines should not be given to young children; prescription antiviral drugs for flu may be given in some cases; call your doctor for more information about treatment.

Usually, the time of year will give you some sense of what you’re dealing with. The standard flu season runs from fall to spring of the next year.

When do I call a doctor with any cold or flu symptons?
If you already have flu or cold symptoms, it’s important to call your doctor if you also have any of the following severe symptoms:

Persistent fever: This can be a sign of another bacterial infection that should be treated.
Painful swallowing: Although a sore throat from a cold or flu can cause mild discomfort, severe pain could mean strep throat, which requires treatment by a doctor.
Persistent coughing: When a cough doesn’t go away after two or three weeks, it could be bronchitis, which may need an antibiotic. Postnasal drip or sinusitis can also result in a persistent cough. In addition, asthma is another cause of persistent coughing.
Persistent congestion and headaches: When colds and allergies cause congestion and blockage of sinus passages, they can lead to sinus infection. If you have pain around the eyes and face with thick nasal discharge after a week, you may have a bacterial infection and need an antibiotic.
In some cases, you may need to get emergency medical attention right away. In adults, signs of a crisis include:

Severe chest pain
Severe headache
Shortness of breath
Dizziness
Confusion
Persistent vomiting
In children, additional signs of an emergency are:

Difficulty breathing or rapid breathing
Bluish skin color
Not drinking enough fluids
Lethargy and failure to interact normally
Extreme irritability or distress
Symptoms that were improving and then suddenly worsen
Fever with a rash

Can I prevent cold or flu symptons?
The most important  measure for preventing colds and flu is frequent hand washing.  Hand washing by rubbing the hands with warm soapy water for at least 20 seconds helps to slough germs off the skin.

In addition to hand washing to prevent flu or cold symptoms, you can also get a flu vaccine to prevent seasonal influenza. Seasonal flu activity in the United States generally peaks between late December and early March. Within two weeks of getting a flu vaccine, antibodies develop in your body and provide protection against flu. Children receiving the vaccine for the first time need two doses delivered one month apart.

Antivirals may also help prevent flu if you have been exposed to someone with flu symptoms.

I know it seems like an unusual subject for FitnessProspector.com but it’s that time of year and to look your best, you need to feel your best. Keep this information for easy reference.

Filed under Fitness Articles. Tagged , , , , , , , , , , , , , , , , , , ,
3 Comments

Yoga, So Popular and Life Changing – FitnessProspector.com

5 January 2011, 11:03 am Sticky post

Are you looking for a workout program that’s easy to learn, requires little or no equipment, and soothes your soul while toning your body? If strengthening your cardiovascular system, toning and stretching your muscles, and improving your mental fitness are on your to-do list, keep reading to learn more about the basics of yoga.

What Is Yoga?

It seems like a hot new trend, but yoga actually began more than 3,000 years ago in India. The word yoga is Sanskrit (one of the ancient languages of the East). It means to “yoke,” or unite, the mind, body, and spirit.  Yoga is far more than a hot new trend and all age groups can practice it and there are so many different levels of physical training and intensity.

Although yoga includes physical exercise, it is also a lifestyle practice for which exercise is just one component. Training your mind, body, and breath, as well as connecting with your spirituality, are the main goals of the yoga lifestyle.  The lifestyle extends into so many areas of your life or it can if you let it.

The physical part of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting.

There are many different types of hatha yoga, including:

  • Ashtanga yoga: Ashtanga yoga is a vigorous, fast-paced form of yoga that helps to build flexibility, strength, concentration, and stamina. When doing Ashtanga yoga, a person moves quickly through a set of predetermined poses while remaining focused on deep breathing.
  • Bikram yoga: Bikram yoga is also known as “hot yoga.” It is practiced in rooms that may be heated to more than 100° Fahrenheit (37.8° Celsius) and focuses on stamina and purification.
  • Gentle yoga: Gentle yoga focuses on slow stretches, flexibility, and deep breathing.
  • Kundalini yoga: Kundalini yoga uses different poses, breathing techniques, chanting, and meditation to awaken life energy.
  • Iyengar yoga: This type of yoga focuses on precise alignment of the poses. Participants use “props” like blankets, straps, mats, blocks, and chairs.
  • Restorative yoga: This practice allows the body to fully relax by holding simple postures passively for extended periods of time.
  • Vinyasa/power yoga: Similar to Ashtanga yoga, these are also very active forms of yoga that improve strength, flexibility, and stamina. This type of yoga is popular in the United States.

Yoga has lots of benefits. It can improve flexibility, strength, balance, and stamina. Many people who practice yoga say that it reduces anxiety and stress, improves mental clarity, and even helps them sleep better.

To get started you could try using a yoga DVD. Websites, DVDs, and books but they can’t compare to learning yoga poses from a teacher, but they can help you find out more. They can be especially helpful if you have already taken yoga classes and want to practice at home.

Dress comfortably for your first yoga session in clothing that allows you to move your body fully. Stretchy shorts or pants and a T-shirt or tank top are best. Yoga is practiced barefoot, so you don’t have to worry about special shoes.

If you’re doing your yoga workout on a carpeted floor, you probably don’t need any equipment, although many people like to use a yoga mat or “sticky” mat. This special type of mat provides cushioning and grip while you do your poses. You can buy yoga mats in sporting goods stores or often at the yoga class location.

What can you expect at a yoga class or when you watch a yoga video? To begin the class, the instructor may lead you through a series of poses like Sun Salutations to warm up your arms, legs, and spine. After that, you’ll concentrate on specific poses that work different areas of your body. Most yoga sessions end with some type of relaxation exercise.

Before you begin any type of exercise program, it’s a good idea to talk to your doctor, especially if you have a health problem. Be sure to let your instructor know about any orthopedic problems or special needs you may have before the class begins. A good instructor will be able to provide modified poses for students who are just beginning or who have special needs.

Staying on Track

Your schedule’s already packed — so how are you supposed to fit in time for yoga? Here are a few tips:

  • Break it down. If you can’t do a half hour of yoga in one sitting, try doing it in chunks. How about 15 minutes after you get up and 15 minutes before bed? Or try three 10-minute workouts to break up a long study session.
  • Do what works for you. Some people have more success working out in the morning before the day’s activities sidetrack them; others find that an after-school workout is the perfect way to unwind. Experiment with working out at different times of the day and find the time that fits your schedule and energy level best.
  • Find a workout buddy. Doing your yoga routines with a friend is a great way to stay motivated. You’ll be less likely to miss your workout if you have an appointment with a friend. You and your buddy can compare tips on healthy eating and exercise habits, evaluate each other’s poses for form, and keep each other on track.
  • Consistency is key. If you want to reap the benefits that yoga provides, you’ll have to do it consistently. A once-a-month yoga workout may relieve some stress, but for benefits like increased flexibility and stamina, you should aim to practice yoga three or four times a week. It generally takes about 4 to 6 weeks of regular exercise at least 3 days a week for your body to begin to release the endorphins that make exercise such an uplifting experience.
  • Set some goals. The same routine every week may become monotonous, so set some goals to help you stay focused. Perhaps you’d like to incorporate power yoga into your routine so you get a better cardiovascular workout. Maybe you’ve always gone to yoga class and your goal is to start practicing on your own at home. Whatever you choose as your goal, make sure you reward yourself when you accomplish it!

The great thing about yoga is it can be as vigorous or as gentle as you want it to be. That makes it a good choice for anybody.  So give yoga a try and it could change your life in so many ways.  It has become so much more than just a form of exercise.

Thanks to TeensHealth for some of the information for this article.

Filed under Fitness Articles. Tagged , , , , , , , , , ,
1 Comment

Female Fat Loss Program – FitnessProspector.com

20 January 2011, 11:24 am Sticky post

Shawna Kaminski’s Female Fat Loss program for everyone over 40.  Works for any age.

Click Here!

Announcing the Fun, Fast, At-Home Workout Women Everywhere Are Raving About…
Finally, The Secret to Getting Your Body Back, Burning Fat Off Your Thighs and Stomach and Getting Back Into Your Skinny Jeans in Only 28 Days!

Are you making any of these 5 Major Mistakes
that thicken your waist?
Long boring cardio sessions that burn away muscle and slow your metabolism down?
Skipping breakfast or only eating two meals a day? This is the kiss of death for your metabolism.
Doing waist thickening crunches or buying expensive ‘ab machines’ that are full of empty promises?
Keeping your body in “sleep debt” and forcing it to store fat?
Taking ‘fat burning’ or appetite suppressant pills that only lighten your wallet, and not the scale?

… if so then KEEP READING because
you’re about to discover ultimate female fat burning solution!

I just want to thank you Shawna for the 21 day diet for weight loss. My daughter Jolleen sent it to me and I started it on July 2nd. It is the greatest way of eating that I have had and have succeeded in losing pounds and inches. I am also riding my exercise bike for 10 km. a day. Just started the exercises you posted for bad bra fat. I met you last weekend and I now know why Jolleen thinks you are the greatest. I will keep you posted when I reach my goal as I am not giving up on this mission. Thanks again you are awesome.

Joyce Shafer from Saskatoon
Thursday January 20, 2011
Dear Frustrated Female Friend,
I know what you’re thinking…what could be so special about this program that would help you regain your youth, finally lose the unwanted weight and make you feel ten years younger?
You and I are a lot alike…
You’re busy, and you have very little time to exercise
You hate the gym scene and have little to no equipment at home
You have been bored with other exercise routines that fail to produce results
You have no energy to even think about exercising, but you know you should
Hi, I’m Shawna Kaminski, Fitness Instructor, author of “Female Fat Loss Over 40″,
I’m in my forties, I’m the mother of two teenagers and just like you I needed a fitness and fat loss program that could be done at home, with little to no equipment, on a busy schedule.
I’ve worked with hundreds of women that were struggling with your same issues: – a sluggish metabolism – thickening waist – low energy – and a sense of hopelessness. This doesn’t have to be your future.
Read on to see the success stories of those that have used this program to take control of their lives and are finally happy with the way they look and feel.
You can have an abundance of energy as you fit into your clothes better, feel stronger, leaner and look your best, even in your forties and fifties. You can do this at home with minimum equipment and only three days a week of training.
I’m living proof that age isn’t an excuse for not looking your best. I am in my forties and look and feel better than ever.
Why am I telling you all this? Because it’s really important to research the folks that you look to for advice. There are far too many unqualified people, pretending to be experts, trying to get you to buy their products, even if those products aren’t what you really need.
But here’s why you should trust me… My credentials have been built up over two decades of education and in the trenches training. They include:
Bachelors degree of Kinesiology
Bachelors degree in Education
A diploma in Early Childhood Education
Physical Education teacher for over 20 years
Owner and master trainer of Kaminski Fitness Consulting
Owner and operator of Fountain of Youth Training Center
Owner and master trainer of Calgary NW Adventure Boot Camp
Certified Adventure Boot Camp instructor, Fitness Kickboxing Instructor, TRX Suspension Trainer instructor, Bender Ball Method master trainer, I-Flow Systems trainer, Core Conditioning specialist, Functional Training specialist, Biomechanics Training specialist
This is an ongoing, growing list as every year I continue to educate and update my training expertise to stay current in today’s expanding field of adult physical fitness training
If you here, and you’ve read this far, then I’m guessing you’re here because you’re finally ready to get into the best shape of your life. So be sure to read though this entire web page and discover why hundreds women just like you trust me to help them achieve their fitness and fat loss goals.
Click her for a link to Shawna Kaminski’s Super Fitness program for ladies.

Click Here!

Filed under Fitness Products. Tagged , , , , , , , , , ,
Comment

No-Nonsense Muscle Building – FitnessProspector.com

27 January 2011, 2:14 pm Sticky post

Check out this super fitness program. Tone yourself.

  • In-depth explanation of the unusual muscle building tricks and techniques I used to build 41 pounds of muscle (Yes, there’s more than one)
  • Why I ignored all the advice from bodybuilding magazines and did the exact opposite (and why you should too)
  • The “dirty little secret” of the fitness industry that insiders don’t want you to know. (When you hear this your blood will start to boil!)
  • The real reason you’re skinny – and what you can do about it.
  • The 5 dirty little lies of the bodybuilding industry and the 5 eye-opening truths about safely, reliably, and rapidly increasing muscle mass.
  • Plus Even MORE Tips For Building Muscle Safely and Quickly.

Click Here!

Jack LaLanne     September 26, 1914 to January 23, 2011

Fitness lost its godfather yesterday to complications from one of the worst diseases you can have: Pneumonia. I never met Jack but I know he inspired MILLIONS.  LaLanne revolutionized the fitness industry with his television appearances and is credited with launching the modern fitness movements, as he urged American’s to eat better and exercise more well before calorie counting and fad fitness programs were popular.

Filed under Fitness Products. Tagged , ,
Comment

Fitness and The Super Bowl – FitnessProspector.com

3 February 2011, 1:23 pm Sticky post

It’s Super Bowl week and most of us will be watching the game.  I know I will as will all my family.  It’s one of the year’s greatest shows whether you watch football regularly or not.  Most of us watch because of the commercials.  The most costly commercials of the year and generally lots of humour.
Here’s a Super Bowl workout for you to consider.

Here’s Jennifer Nicole Lee’s visit on Oprah. Check out her links at the side. She has some great fitness programs. I thought Jennifer would tie in to the Super Bowl. She’s your motivation to not overeat and consider your new fitness program.



Check out the links at the side of this blog and try one of her programs. I love Jennifer for the simplicity of her programs.

Filed under Fitness Articles.
Comment

Basic Ab Exercises. Improve How You Look and Feel.

13 February 2011, 10:48 am Sticky post

Here’s a few Ab Exercises that you can do without buying expensive equipment.  Some products though can be very helpful at a very reasonable price.  Stay tuned as I’m going to offer you some basic exercise to help you in each of your key areas.  Abs are where I’ve started as we all need that for good solid core training.  Your body revolves around your core.  Work it regularly and you’ll notice such an improvement.  You’ll feel better, Your clothes will fit better and if you play sports you’ll be better. Period.  Golfers, hit the ball longer. Tennis players, get a stronger stroke and it will improve your game no matter what sport.  Stay tuned.

Ab Crunch on a Ball

The basic movements of this exercise develop the strength of the abdominal muscles, while the use of the ball helps increase stability.

STEP 1. Slowly roll down onto the ball, letting your spine follow its curve, and place your head and neck in a comfortable position on its back. Place your hands at the sides of your head and position your feet hip-distance apart.

STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.

Crunch Twist

STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.

STEP 2. While twisting your torso to the left so that your right elbow moves toward your left knee, contract your stomach muscles. Ensure that you are lifting your left shoulder off the floor. At the height of the movement, pause, then slowly return to yourstarting position without relaxing your muscles. Alternate between leftward and rightward twists.

Bicycle Kick

STEP 1. Lie on your back, and bend your knees at 90 degrees so that your thighs are pointing toward the ceiling. Place your hands behind your ears.

STEP 2. Pump your legs back and forth, as if riding a bicycle. Simultaneously, rotate your torso from side to side by moving an armpit, but not elbow, up toward the opposite knee.

Filed under Fitness Articles. Tagged , , , , , , , , , , ,
Comment

Resistance Training Is so Important For Women – FitnessProspector.com

23 February 2011, 11:32 am Sticky post

It’s very important for women to participate in resistance training with weights or other devices.  Women have stayed away from weight training because they were concerned that their muscles would get big.  That could be true if that’s what you want but like men, if you want big muscles you can but if you want to have lean, flexible muscles, it depends on the specific program.

Women are biologically suited for muscular development.  Many believe they are not.  It’s not true.


Females are convinced to halt the development of their bodies so that they do not get too big or muscular . What may prevent women from taking advantage of their natural physiology is not their bodies, it is the social rules that encourage them to remain inactive and weak. We won’t know what women are truly capable of until they stop putting their bodies through a constant disciplining regime of some sort whether is be in terms of caloric restriction and/or excessive exercise with the end goal being to tear down rather than build up their physiques. Given the same opportunities, the gap between male and female athletes is much narrower than they would like to believe, dependent upon social forces rather than biological determinants.

By really lifting weights and stressing your muscles you will increase your lean mass, and since it is this lean mass (muscle tissue) that burns fat, you will have the capacity to burn more fat even at rest. Combining this with a moderate amount of cardiovascular activity (not three step classes in a row) will turn your body into a fat burning machine.

On a microscopic level, there is virtually no difference between the muscle tissue of men and the muscle tissue of women. Men and women have different levels of the same hormones, and that’s what is responsible for the difference in the amount of muscle a man can typically put on and the amount of muscle a woman can typically gain. There is absolutely no reason why either should train differently than the other sex, provided they have the same goals.

The only difference in training might be as a result of cultural, sexual preferences. A woman might desire to develop her glutes a little more so she looks better in a pair of jeans. Conversely, a man might want to build his lats a little more so that he fits the cultural stereotype of a virile man.

Training with weights does not cause your muscles to get tight and hinders flexibility and, consequently, athletic performance. If anything, when done properly (slowly and using a complete range of motion), weight training increases flexibility. Many athletes engage in weight training in order to improve their performance in their chosen sport.

This might have been fueled from the feeling of ‘tightness’ that accompanies an intense workout. If the workout was intense and a sufficient number of muscle fibers were recruited and microscopically damaged, then even the normal tonus (the normal amount of contraction experienced by a relaxed muscle) is more than enough to cause a feeling of pain and tightness. The tightness is compounded by the ‘tugging’ of the tendons on the muscles. Stretching, however, would do much to alleviate this tightness, and stretching is a recommended part of any athletic pursuit.

The muscle flexibility seems to be determined more by a complex relationship of tendon length and strength and nervous system efficiency as opposed to muscular strength, and weight training could, possibly, upset this delicate balance.

Muscle can no sooner turn to fat than gold can turn into lead. Muscle is made up of individual cells–living, ‘breathing’ cells that undergo all kinds of complex metabolic processes. Fat cells are simply storage packets of lipids. The possibility of one changing into another is impossible.

If you stop working out, if you stop applying resistance to your muscles on a consistent basis, they will simply adapt to the new condition. In other words, they’ll shrink. If the degree of inactivity or immobilization is severe, the muscles will shrink faster than the surrounding skin, and a temporary condition of loose skin might be experienced, but that too would remedy itself with time.

Make resistance training a part of your workout and fitness program.  It will offer you so many benefits and make your internal system so much more efficient.  Your metabolism will be in overdrive.

Filed under Fitness Articles. Tagged , , , , , , , , , , ,
3 Comments

Start Your Day With Yoga – FitnessProspector.com

7 March 2011, 10:31 am Sticky post

Yoga has become so popular, I felt I needed to include some additional startup videos to help you get started. There’s even a video that discusses yoga in bed. Get your day started in the right way. Enjoy these videos and there will be more as I think Yoga is a great exercise program that helps as you get older with stretching and combine it with aerobics and resistance training. You will become fitter than you have ever been in your life. Enjoy these videos and feel free to tell me if you like them.

Filed under Fitness Articles. Tagged , , , , , ,
Comment

Fitness Made Computer Easy – Fitnessprospector.com

22 March 2011, 10:45 am Sticky post

We all need help in getting an exercise program underway. Here’s my SteadyHealth’s computer leading you through some great lower body workouts. SteadyHealth has a great site you should look at. I’m going to pass on to you some of their videos and if you want more check out their site. The lower body and core are so important for your fitness. Concentrate on it.

Filed under Fitness Articles. Tagged , , , , , , , , , ,
Comment

Jennifer Nicole Lee Exercise Videos – FitnessProspector.com

30 March 2011, 6:02 pm Sticky post

Jennifer Nicole Lee is such a well known Fitness trainer and model. here;s a few short videos that concentrate on the shoulders, biceps, butt and abs. Look to the links to the right to review Jennifer’s fitness programs. Something for everyone. She’s a beauty.
http://bit.ly/hi2WFt    Jennifer Link

http://bit.ly/fLwovL Jennifer’s Fitness Model program


http://bit.ly/fLwovL Jennifer’s Fitness Model program

Filed under Fitness Articles. Tagged , , , , , , , , , ,
Comment

The Zumba Dancing Review – FitnessProspector.com

6 April 2011, 5:10 pm Sticky post

Thought I would introduce you to Zumba! The new exercise dancing concept that is both fun but also a great workout. This first video is a little long (approx. 9 min.) but I think worthwhile to introduce you to Zumba. The point of Zumba is that exercise can be fun and quite often the music carries you along. I, personally, think that exercise needs to be somewhat fun. If it isn’t you won’t overcome your desire to quit. Zumba helps you find exercise fun. You need to add resistance training but combine the two and you will get a great workout.

The second video is shorter. Try dancing along to see how you feel. Remember these are introductions. You might want to pursue Zumba and go to Zumba workshops to participate with other people. This can motivate you as well. So enjoy these videos and think of taking up “Zumba” on a regular basis. Remember Dancersize with Barbie allen many years ago. It was the forerunner to Zumba.

The final video shows you some of the basic Zumba steps. This probably should be the first video you watch.


Filed under Fitness Articles. Tagged , , , , , , , , , ,
2 Comments

Fitness Boxing – A Great Cross Training Option!

17 April 2011, 3:54 pm Sticky post

Success in any fitness program is an elusive moving target. There are many exercise devotees out there who continuously take aim. However, few consistently achieve a solid hit, when it comes to their fitness goals. Success demands focus, balance, consistency and discipline. It also requires the ability and dedication to continuously overcome obstacles.

Endurance athletes such as runners, cyclists, kayakers and others engaged in outdoor exercise regimens recognize winter as one of these obstacles. Icy roads, snow covered trails, freezing temperatures and reduced hours of sunshine all make regular outdoor workouts dicey.

However, for many of these athletes, tapering off simply is not in their creed. They have worked too hard to watch their fitness levels slip away. They need an alternative that is both time efficient and effective in improving their fitness levels. It must also be challenging, motivating, provide variety and be convenient. In other words, it must meet the following criteria:
Intensity - It must challenge both the aerobic and anaerobic systems.
Strength gain – It must improve overall body strength.
Injury free – It must provide intensity without battering muscles and joints.
Calorie burn – It must help burn off any extra fat to help increase/maintain leanness.
Variety - It must be challenging and non-boring.
Mental toughness – It must help the athlete or fitness devotee learn to cope with difficult challenges in their primary activity

Fitness Boxing is a whole body workout that meets the above criteria and more. It takes the best aspects of workouts used by some of the world’s most finely conditioned athletes, boxers. It combines them into a fitness program that is safe for the mainstream exercise devotee. In other words, with Fitness Boxing, you train like a boxer in everything but full contact sparring. (That aspect of boxing is left to professional boxing coaches in the relative safety of a standard boxing ring.) Fitness Boxing is definitely challenging. It works most of the human body’s physiological systems. The musculoskeletal system becomes stronger through specialized resistance exercises and boxing specific equipment drills. The cardiorespiratory and vascular systems become more efficient through workouts that are more than 60% anaerobic. The central nervous system is trained to respond faster and more efficiently to punching combination drills.

Intensity is the trademark of a Fitness Boxing workout. As indicated above, it is more than 60% anaerobic. Many of the drills are made up of two or three minute rounds, with one minute recovery periods. You push through your current lactate threshold and improve it during the round, or anaerobic interval, by working at 85-90% of your maximum heart rate.  During the one minute rest period, you learn to more efficiently recover your oxygen debt while simultaneously stretching and reviewing proper technique.

Strength gain is a natural byproduct of the Fitness Boxing workout. Boxers work with weights, specialized boxing equipment and plyometric devices in a manner that maximizes calorie burn to increase lean muscle mass. The Fitness Boxing workout focuses on improving speed, strength, explosiveness and lactate threshold management while simultaneously keeping body fat at minimal levels.

Remaining injury free while improving total body fitness is one of the major benefits of a Fitness Boxing program. As a cross training alternative, it provides a break in routine and adds variety to your overall training program. It distributes the load of training across various body parts.  For endurance athletes who do a lot of running, this means a break from pounding your knee and ankle joints, while still getting an intense training session.

Mental toughness comes from learning to cope with the demands of a challenging workout. The more you work through a series of rounds that push you into your anaerobic zone, the better you will deal with intense endurance training or other demanding exercise routines.

So, Fitness Boxing offers all these great cross training benefits. What does a typical workout look like? Most formal classes at boxing gyms or health clubs are 60 minutes in length. A typical session is broken down into several carefully designed components to ensure a total body workout.
Warm Up – A complete head to toe warm-up. Its purpose is to safely prepare your muscles and tendons for the rest of the session. Approximately 5 to 10 minutes.
Conditioning – This is typically a transition from the warm-up into some boxing specific strength and conditioning exercises. These are resistance exercises that emphasize muscular strength and endurance, speed, tone and anaerobic conditioning. Typically without weights. Approximately 10 minutes.
Technique – One to two new techniques are introduced in each session. The objective is to build from the basics, such as fundamental punches, to more complex combinations and defensive maneuvers. Approximately 5 minutes.
Hitting Drills- These are the heart of the workout. Timed rounds are employed in a circuit training format that works everything from focus mitts to target shields to heavy bags and more. This is highly anaerobic, involving two or three minute rounds (work intervals) interspersed with one minute active recovery periods. After a series of these rounds, you will be refreshingly exhausted, de-stressed and invigorated. Approximately 35 minutes.
Cool Down – This gets your heart rate down while you stretch out and improve your flexibility. It can also serve as a Q&A and planning session with your instructor. Approximately 5 minutes.

In addition to formal classes, complementary strength, plyometric and medicine ball training are commonly utilized to improve overall conditioning as part of a Fitness Boxing program. Strength training employs resistance exercises involving weights that improve overall strength with a particular focus on speed strength, or the ability to activate fast-twitch muscle fibers for explosive punching power. Plyometric and medicine ball training consist of a series of exercises designed to enhance starting speed, acceleration and power.

Ok, it sounds like a great cross training alternative. How do I get started?

If you want a great Fitness Boxing workout, but have no desire to become a competitive boxer, you might want to stay clear of the more hardcore boxing clubs. If this is the case, check out a local health club or look for an upscale boxing gym that caters more to the workout than to the competition. Many health clubs now have some sort of boxing program geared more toward the fitness aspects of the workout.

Instructional Boxing Video to See if this is something you would be interested in: Click HERE

Filed under Fitness Products. Tagged , , , , ,
1 Comment

Spinning Class Benefits

25 April 2011, 10:51 am Sticky post

The world has finally realized the importance of being fit. And with this new discovery, has come the need to constantly re-invent newer and better exercising routines. The tendency of getting stuck in the same old rut of an exercise program is not really necessary and does not really work towards one’s advantage either. So, constantly changing routines to challenge our bodies, becomes necessary. If you are stuck in a situation like this, then it would do you good to join a spinning class. You’ll be amazed at the number of spinning class benefits that there are. If you don’t believe me, then simply read the following to know about some spinning class benefits.

Burns Calories
For those of you out there who are trying desperately to achieve weight loss this is the perfect way to do it. Doing a 30 minute workout on a exercise bike will burn as much as 500-550 calories! It is probably the highest amount in comparison with any other exercise form, and that too in a short 30 minutes. Even though it looks challenging, once the initial period of slack muscles tightening and sore muscles healing is over, you’ll see the way you shed those pounds!

At Your Own Pace
Maybe you’ve experienced this. When working out in an aerobics class, if you miss out a beat, everything goes out of sync. Not only do you fall behind the class, but others can see you struggling until you pick up the pace as well. This definitely affects your workout. Guess what! One of the many advantages of spinning classes is that you can never fall behind pace! That’s because you determine your own pace and no one knows about it. Whether you are following a trainer or a video and you slacken your cycling speed, it does not affect the class. So, it leaves you free to decide and switch between paces, based purely upon your comfort and need. You can always make use of the resistance knob to lower or increase it.

Low Impact Workout
For those of you suffering from knee and joint pain or arthritis, this is the perfect workout for you. One of the spinning class benefits is, that it does not put any pressure on the knees and joints and therefore, allows you to not only work hard but also does not stress you out due to the pain.

Cardiovascular Workout
Spinning class benefits extend to the fact, that it provides a great cardiovascular workout and therefore, promotes good health. Basically, spinning is an anaerobic exercise. Which means, that it takes energy from the reserves of the body to build muscular endurance over time. It lowers our heart rate, add to that fact that spinning also helps in endurance building and you’ve got yourself a winner. Thus, not only does it build your heart rate and lung capacity, but also helps to promote and maintain controlled breathing – which gets rid of anxiety (if you experience any).

Shape Those Legs
Not only does spinning help in losing overall weight, but it is also responsible for shaping legs in particular. Spinning uses large muscle groups in the legs and therefore, over time you will notice your thighs, calves, hamstrings getting into perfect shape.

Promotes Mental Health
Spinning class benefits us by helping us build mental health. It teaches us self discipline in putting our bodies through the workout. It also helps us to relax our minds by helping us release the tensions through exercise. It also helps to develop a positive attitude, when learning to deal with good and bad days during endurance training.

Ab Workout
Maintaining the correct posture while spinning will help one to work on their ab muscles as well. This cannot be seen when we ride a bike. This is because, the position and posture that we maintain during spinning allows for a upper body rhythm, that helps maintain the leg rhythm. So, it works on both the central and side abdominal muscles also.

Releases Endorphins
When you cross your breaking point, that is, the point at which you feel the workout, the body will release endorphins. These endorphins lead to an overall state of happiness and contentment. This will last you throughout the day and ultimately promote your productivity.

Other Advantages
Spinning class helps relieve boredom. If one has ever used the treadmill, one can say that it is not the most stimulating of exercises. Spinning is not like that. It demands your attention and makes you focus. At a spinning class, usually, all the cycles will be lined together – so you can train with others. Having a partner to train with you will help to keep interest levels high, because each will encourage the other to work harder and push themselves when slacking.

The kind of benefits that spinning class benefits promises, are very difficult to find in many exercise routines. So, you know what to do if you really want a good workout. Go join a class today!

Filed under Fitness Articles. Tagged , , , , , , , , ,
1 Comment

Goji Berries – A Superfood

28 April 2011, 6:19 pm Sticky post

If you’re someone who is constantly looking for a healthy snack option for your before or after workout or even throughout your busy day, grab a handful of Goji berries (A Superfood) and you won’t ever look back! 

Goji (GO-jee)

a common name for the small, red berry of the Lycium barbarum plant, also known as wolfberry.

Ancient Berry of Vitality

Goji berries have been appreciated in Asian herbal medicine for several millenniums, but only recently have western cultures “discovered” the power of this remarkable food. A small and red berry, goji’s grow on a thorny perennial bush, and are indigenous to the difficult terrains of the Himalayan mountain range. Often coined as “red diamonds” on the Asian market, the goji berry has long been regarded as one of the most nutrient-rich superfoods on the planet, with ancient Chinese monks crediting this berry to greater health, vitality, longevity, energy, and stamina. Western science agrees that indeed this special berry has a remarkable nutritional profile, and it is now among the most highly sought-after superfoods around.

The Power of Goji

Arguably among the most potent superfoods known, the goji berry offers an exceptional balance of daily macronutrients: containing carbohydrates, high-quality protein, healthy fat, and soluble fiber. The goji’s solid plant-based protein is packed with 18 amino acids — including all 8 essential amino acids – which is 10% of the fruits composition. Also full of free-radical-devouring antioxidants, goji berries have been historically used to support the immune system and longevity. Rich in vitamin A and a good source of vitamin C, these berries additionally possess over 20 trace minerals and vitamins including zinc, iron, phosphorus, riboflavin (B2), vitamin E, and carotenoids which include beta-carotene. And to put things in perspective on just how powerful the little goji berry is, ounce per ounce it contains more vitamin C than oranges, more beta carotene than carrots, and more iron than soybeans or spinach. Goji berries are a truly remarkable food.

Superberry Snack

With a chewy texture and a pleasant taste somewhere in between a dried cherry and a cranberry, Navitas Naturals whole goji berries make a nutritious replacement for raisins or dried fruit. Delicious by the handful. the dried berries are great in recipes like oatmeal, cookies, cereal, and trail mix — and Navitas Naturals goji powder is perfect for smoothies and dessert batters. The delicate sweetness of the goji berry also pairs particularly well with chocolate.

Filed under Fitness Products. Tagged , , , , , ,
Comment

TRX Suspension Training – Fitness Anywhere

9 May 2011, 5:54 pm Sticky post

As the summer is approaching and you are thinking of putting your gym membership on hold so you can be outside more…think of using the TRX system to get the addtional power you need.  It is definitely fitness anywhere!

The TRX Suspension Trainer Whatever your sport, wherever you train, whenever you’re ready… TRX. The TRX Suspension Trainer is designed to build power, balance, strength and flexibility for people of all ages and at all fitness levels. Fitness Anywhere offers a total-body training tool, supported by cutting-edge workout programs, that has changed the way serious athletes, fitness professionals, and the US military exercise, train and perform. Whatever your objectives, the TRX team is committed to helping you get stronger, train better, and reach your fitness goals. Below are videos that introduces the TRX and an additional video that gives you some suggestions as to how to use the TRX at home.

Filed under Fitness Products. Tagged , , , , , , ,
Comment

Top 10 Recovery Foods After a Tough Workout or Run

14 May 2011, 4:42 pm Sticky post

If you work out seriously, whether it’s running, weightlifting or any other intense sport, you have to make sure that you’re giving your body the fuel and nutrients it needs to recover adequately from the effort.

After a workout, your body’s stores of glycogen — the carbohydrate that is stored in the muscles and liver — are depleted. If you don’t replenish them, your body won’t recover properly and your performance will suffer during your next workout. This is particularly important for athletes who partake in intense training sessions or competitions. If you only workout a couple of times a week, you will likely restore your glycogen between sessions; however, athletes who train hard almost every day must really pay attention to what they eat immediately after they exercise.

That’s where the concept of “recovery foods” comes in. The best way to replenish your glycogen stores is to consume carbohydrate-rich foods within the 30 minutes that follow your workout. Since your blood flow is increased and your muscle cells are more sensitive to insulin right after your workout, you’ll get the best results if you consume recovery foods within this time frame.

Ideally, you should ingest approximately 3/4 of a gram of carbohydrates per pound of body weight — about 135 grams of carbs for a 180-pound male — within 30 minutes of your workout, and about the same amount or slightly more two hours later.

But it’s not all about carbs. Studies have shown that including some protein — 10 grams to 18 grams is ideal — in your post-workout snack or meal helps to replenish the glycogen more quickly, and stimulates muscle growth and repair. Also, don’t forget to rehydrate your body by drinking lots of fluids after your workout.

One word of caution: Because many of these foods, particularly those specifically designed as recovery foods, are meant to restore glycogen, they are often high in sugar. Therefore, if you aren’t a serious endurance athlete undergoing intense training, you should probably steer clear of the high-sugar choices if you don’t want to end up ruining your efforts by packing on the pounds.

That being said, the following 10 recovery foods offer a good balance of both carbs and protein, and generally contain little fat. While each individual food may not offer the optimal amounts of protein and carbs outlined above (only a complete meal will give ideal amounts), these snacks are a good start. I chose a mix of commercial products designed as recovery foods and natural foods you can buy at any supermarket.

Number 10: PowerBar Energy Bites

These little crispy clusters come in three flavors — Chocolate Crisp, Oatmeal Raisin Crisp and Peanut Butter Crisp — are great for an energy boost before or during an intense workout, but they’re also perfect as a post-workout recovery snack. A 50-gram bag of the Chocolate Crisp variety contains 200 calories, 32 grams of carbs, 8 grams of protein, and 5 grams of fat. Oh yeah, and they also contain a bunch of essential vitamins and minerals. Bonus.

Number 9: Low-fat granola cereal

A good choice is GOLEAN by Kashi: A 1-cup serving has 140 calories, 30 grams of carbs, 13 grams of protein, and 1 gram of fat. And with 10 grams of dietary fiber — which helps you to lose weight and may prevent cancer, diabetes, heart disease, and obesity — you’ll already have 40% of your recommended daily value. But beware of other granola brands that may be much higher in calories, sugar and fat. Your best bet is to read the labels closely. Also, be on the lookout for a new generation of recovery cereals, such as Nature’s Path’s Optimum ReBound, which should be available in the organic foods section of your local grocery store.

Number 8: GeniSoy Protein Bar

Despite its name, GeniSoy’s bar isn’t just a good source of protein. In fact, with 220 calories, 33 grams of carbs, 14 grams of protein, and 4 grams of fat per bar, it is a perfect recovery food. Plus, you get all the health benefits of soy, which reduces the risk of heart disease, promotes bone health, helps prevent prostate cancer, boosts the immune system, and more. However, this bar is high in sugar, so beware if you’re not a serious athlete.

Number 7: Cinnamon raisin bagel

The key here is size; while a small bagel can be a good post-workout snack, a super-sized one can ruin all your training efforts. Aim for a 70-gram whole-grain bagel (about 3 inches in diameter), which contains approximately 190 calories, 38 grams of carbs, 7 grams of protein, and 1.2 grams of fat. It is also a source of dietary fiber, vitamins and minerals.

Number 6: Meal-replacement drink

There are many types of meal-replacement drinks out there, but they are not all created equal; some are not as “healthy” as they seem. A good choice is Boost, which has 240 calories, 41 grams of carbs, 10 grams of protein, and 4 grams of fat per 8-ounce bottle. Boost is also an excellent source of 26 vitamins and minerals, but it does contain 27 grams of sugar per bottle, so don’t go overboard.

Number 5: Fruit smoothie

Tasty and refreshing, a fruit smoothie is also a great recovery food. But beware of commercial mixes as they can contain a lot of sugar, and even fat. Your best bet is to make your own. Try this recipe: In a blender, combine 2 chilled bananas, 2/3 cup of strawberries or mango slices, 12 ounces of chilled grape juice or any fruit nectar, 8 ounces of fat-free yogurt, and 1 tablespoon of honey (optional). This makes six servings, each of which contains 152 calories, 47 grams of carbs, 6 grams of protein, and 2 grams of fat. It is also a good source of fiber, and vitamins and minerals such as vitamin C, calcium and iron.

Number 4: Clif bar

Clif Bar is a “natural” energy bar (70% of the ingredients are organic) that is marketed both as a pre-workout energy-boosting snack, as well as an ideal recovery snack due to its 4-to-1 carbs to protein ratio. In fact, the Chocolate Brownie flavor boasts 240 calories, 45 grams of carbs, 10 grams of protein, and 4.5 grams of fat. It is also an excellent source of dietary fiber, soy, and many essential vitamins and minerals. This bar is an all-around excellent choice.

Number 3: Peanut butter and honey sandwich

Not all recovery foods have to be purchased in a foil wrapper or plastic bottle at a heath food store or gym. A simple post-workout snack consists of peanut butter and honey on two slices of whole-wheat bread. Although this snack is higher in calories, carbs and fat than any other option on this list, it is also more filling than many other choices and contains “healthy” complex carbs. One peanut butter and honey sandwich has approximately 430 calories, 73 grams of carbs, 13 grams of protein, and 14 grams of fat.

Number 2: Endurox R4

Specifically designed as a recovery drink, Endurox R4 is composed of the optimal 4-to-1 ratio of carbs to protein necessary to replenish glycogen stores, as well as antioxidants to decrease muscle damage and glutamine to reduce stress on the muscles. Two rounded scoops (74 grams) of the ready-to-mix powder (chocolate flavor) contain 270 calories, 52 grams of carbs, 13 grams of protein, and 1.5 grams of fat. However, with 44 grams of sugar, you should really steer clear of this unless you are a serious endurance athlete.

Number 1: 1% chocolate milk

Yup, believe it or not, 1% chocolate milk is one of the best recovery foods out there. Two cups of this sweet stuff provide you with 320 calories, 52 grams of carbs, 16 grams of protein, and 5 grams of fat. Okay, so it does contain some saturated fat and is fairly high in sugar, but as an occasional glycogen-boosting drink after a hard workout, chocolate milk is a great choice.

Information: www.askmen.com

Filed under Fitness Products. Tagged , , , , , , , , , , , , ,
Comment

The Ultimate Ab Workout

25 May 2011, 10:51 pm Sticky post

If you think doing crunches, crunches, and more crunches is the best way to build your abs, prepare to be enlightened. Every exercise in this routine, based on the science in our book, The New Rules of Lifting for Abs, strengthens your core—yet you won’t find a single crunch. Or side bend. Or situp. What you will discover is the most effective way to train your abs from every single angle while burning off the fat that hides them. There’s nothing complicated. In fact, revealing your abs has never been simpler. Directions: Perform this total-body workout 3 days a week, but be sure to rest at least 1 day between each session. This workout is separated into two sections: core and strength. Use the directions below, making sure you perform the core exercises first before moving on to complete the two strength supersets

Do the exercises in the order shown, completing all the prescribed sets of each exercise before moving on to the next.

Half-Kneeling Cable Core Press
Attach a D-handle at chest height to a cable machine. Kneel alongside the machine with one knee (the knee closest to the machine) bent 90 degrees and the other knee on the floor. Grab the handle with both hands, hold it in front of your chest as shown, and brace your abs. Slowly press your arms in front of you until they’re straight, hold without letting your body rotate, and bring them back to your chest. Turn around and work your other side.

Complete 1 set, holding for 30 seconds each side.

         Elevated Feet Plank
Place your feet on a bench and assume a pushup position; bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from shoulders to ankles. Contract your abs as if you were about to be punched. Hold this position for the recommended time.

Complete 10 sets, holding each set for 10 seconds followed by 10 seconds of rest.

Elevated Feet Side Plank
Lie on your left side with your legs straight. Place your feet on a bench, and prop your upper body on your left elbow and forearm. Raise your hips so your body forms a straight line from ankles to shoulders. Brace your core by contracting your abs. Hold this position for the recommended time. Then turn around so you’re lying on your right side and repeat.

Complete 5 sets on each side, holding for 10 seconds. Alternate back and forth until you’ve finished all the sets.The Strength Workout
Do 1 set of 12 reps of exercise 1A, and rest for 45 seconds. Then do 1 set of 12 reps of exercise 1B and rest for another 45 seconds. Repeat until you’ve completed 3 sets of each exercise. Then move on to exercises 2A and 2B and follow the same instructions.1A: Single-Leg Dumbbell Straight-Leg Deadlift
Using an overhand grip, hold a pair of dumbbells at arm’s length next to your sides. Stand with your feet hip-width apart and your knees slightly bent. Raise your right foot off the floor and, without changing the bend in your left knee, bend at your hips and lower your torso until it’s almost parallel to the floor. Pause, and return to the starting position. Do all your reps, switch legs, and repeat.

  1B: Hold a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other. Set your feet at shoulder width and bend your knees slightly. Press each dumbbell up, one at a time, until your arm is straight. As you lower one dumbbell, press the other one up, in an alternating fashion.

Reverse Dumbell Lunge
2A: Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Step backward with your right leg. Then lower your body until your front knee is bent at least 90 degrees. Pause, and push yourself back to the starting position. Do all your reps, switch legs, and repeat.

Inverted Row
2B: Using an overhand, shoulder-width grip, grab a bar that’s been secured at about waist height. Hang with your arms completely straight, hands positioned directly above your shoulders, and heels touching the floor. Your body should form a straight line from your ankles to your head. Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar. Pause, and lower your body back to the starting position.

Filed under Fitness Products. Tagged , , , , , , ,
Comment

Crossfit – FitnessProspector.com

1 June 2011, 9:36 pm Sticky post

What is CrossFit?

As I am sure many of you have heard the term CrossFit especially when it became the new form of workout to do….as the years go on I still feel everyone can benefit from the intesnse workout! CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.  Depending on the fitness level one may scale load and intensity; but the program will not change.

Here are some videos that show you just what CrossFit is! Enjoy and Good Luck!

Filed under Fitness Products. Tagged , , , , ,
Comment

Green Tea for Weight Loss

6 June 2011, 9:11 pm Sticky post

Check the back of the bottle of many popular diet pills and you’ll see “green tea” or “green tea extract” listed as one of the ingredients. Diet pills are often dangerous and packed with other unhealthy ingredients, but there’s a reason they use green tea. Green tea helps you lose weight. Of course it won’t be “20 pounds in one week” or other nonsense that marketing companies like to claim, but green tea has been scientifically proven to burn calories and block fat absorption.

Green Tea Burns Fat
Food (including sugar and fat) is synthesized into a substance called “triglyceride” in the liver and small intestine. It is then carried into the bloodstream to other tissues in the body. Triglyceride is used as source of energy for life support and physical activities, and is very necessary. The problem comes about when there are excess amounts of triglyceride, because then it’s turned into fat which subsequently causes obesity. That’s where green tea comes in. It contains high amounts of polyphenols which activate the enzyme that is responsible for dissolving excess triglyceride. In the long run, this means that green tea effectively aids in burning fat.

Green Tea Stimulates the Metabolism & Accelerates Weight Loss
Green tea contains powerful antioxidants called catechin polyphenols that are responsible for many of the health benefits of green tea. One of them in particular, epigallocatechin gallate (or EGCG for short), has been found to stimulate the metabolism and accelerate weight loss. EGCG, along with the caffeine in green tea, stimulates the central nervous system and causes fat to be released into the blood stream for the body to use as fuel. This process of fat being used for energy is called “thermogenesis”. It provides extra energy, sheds excess water, and also helps to burn body fat. Although caffeine alone can stimulate the metabolism this way, it’s important to note that researchers found that the combined ingredients of green tea were much more effective at this process than just caffeine by itself.

Green Tea Helps You Exercise Longer
Everyone knows how important exercise is to losing weight. It burns calories, increases your energy, and builds muscle which in turn boosts your metabolism even higher. The catechin polyphenols in green tea appear to stimulate the use of fatty acids by liver and muscle cells. This subsequently reduces the rate that carbohydrates are used and allows for more endurance and longer exercise times. In fact, a study using green tea extract on lab rats increased the amount of time the animals could swim before becoming exhausted by as much as 24%. More endurance means more exercise, which means more calories burned, and it all adds up to more pounds lost for you.

Filed under Fitness Products. Tagged , , , , , ,
Comment

Tips for Runners on Preventing Injuries

14 June 2011, 5:21 pm Sticky post

1. Train consistently
Consistency is a major factor in the improvement of running and in the prevention of injuries. Don’t miss several days in a row and then try to catch up because this increases your risk of injury. But still always listen to your body. If you are fatigued, it may be beneficial to take a day off rather than push through a short run.

2. Gradually increase your mileage and speed
Adhere to the 10 percent rule which suggests that you should not increase your weekly mileage by more than 10% over the previous week, nor should you increase the distance of your long run by greater than 10% per week.

3. Follow the hard-easy concept of training
Hard workouts include long runs (13-16 mile), speed work, races and hills. An example of an easy workout is a short run (6 mile). Ensure that you have adequate recovery time between hard workouts.

4. Warm up and cool down appropriately
Ensure that you factor in a 10-15 minute warm-up and cool-down consisting of light jogging and plyometric drills, followed by stretching.

5.  Always stretch
It is crucial that you complete your warm-up prior to stretching. Stretch the muscle to the point of its greatest range of motion, but do not overextend. Hold the stretch for a minimum of 20 seconds (do not bounce). Stretch all major muscle groups i.e. calves, hamstrings, quadriceps, hip flexors and adductors. Always stretch at the end of a run when you are still warm.

6. Use recovery techniques
Swimming and walking (or other gentle low impact activities) aid in the recovery of fatigued muscles.

7. Avoid running in temperature extremes
Keep hydrated and ensure that you wear clothes that are suitable.

8. Shoes
Ensure that you have a supportive pair of running shoes that are specific to your foot-type. If your old shoes have reached a mileage of approximately 400 miles or have lost their tread, purchase a new pair 4-6 weeks prior to the marathon. This allows for sufficient break-in’ time.

9. Pay attention to injury warning signs
Remember that the two main predictors of injury are a prior history of injury as well as training errors. If you suspect an injury, cease running and commence RICER (rest, ice, compression elevation and rehabilitation). Depending on the type and nature of injury, you may need to consult a Physician

Filed under Fitness Products. Tagged , , , , , ,
Comment

6 Healthy Drink Ideas for a Hydrated Summer!

20 June 2011, 9:40 pm Sticky post

1. Start Your Day Off Right: Develop a routine. Begin your day well hydrated! Have a mug of hot water with lemon. Citrus is high in vitamin C, helps flush out your system and adds a little flavour! Follow with fresh water if you take any supplements.

2. Have a Veggie Huice: So refreshing, and it’s packed with vitamins, enzymes, minerals and fiber. A freshly pressed vegetable juice is a great option, or mix it with fruit juice to cut down on the sugar that fruit juice has.

3. Try Unexpected Beverages: Coconut water and aloe vera juice might sound surprising, but they’re hydrating and taste great!

4. Spruce Up Your Water: Iced herbal teas have a pleasant taste without any caffeine. Or go spa-style and add cucumber clices with some mint to water.

5. Eat the Right Fruits: In the summer, watermelon is a perfect snack – cooling, sweet and 92% water! Another option is Goji berries which contain a great amount of hydrogen, which helps with hydration.

6. Make a Smoothie: Try the “Glowing Green Smoothie” that is packed with enzyme rich raw vegetables and fruit to give your skin a glow! (Glowing Green Smoothie: 1.5 cups of water, 1 head of romaine lettuce chopped, 3 stalks of celery, 1 apple chopped (cored), 1 pear chopped (cored), juice of 1/2 a lemon. Combine in a blender until smooth – serves 2-4)

Filed under Fitness Products. Tagged , , , , , , ,
1 Comment

New Fashion and Sports Accessories Site, InStyleBling.com

21 June 2011, 11:21 am Sticky post

http://www.InStyleBling.com

I wanted to introduce a brand new site for special items,       

http://www.InStyleBling.com

This site sells Power Balance bracelets and necklaces. This is a new technology that they say, improves balance, flexibility and energy. I completely agree as I wear the products and feel better. Vist the site. These bracelets are the rage and so many people wear them. Look around your golf club and sports clubs. InStyle Bling offers them at a very low introductory price and includes all shipping and taxes for the first month. InStyle Bling offers all their products at the lowest price on the Internet and completely support them.

Also, on this great site are silicon sports watches that are so flexible and small. These watches are completely waterproof and can be worn while you play any sport. I wear mine all the time. You hardly even know it’s on your wrist. You can purchase with or without the new ion power balance technology. Available in so many colours and people buy several of them at the same time as you can move the different color watch faces from one watch to the other. Wear a watch or power band to match the clothes you are wearing that day. Guys and Gals.

The Power Balance bracelets are available in many colours so mix and match.

Also, on the site are InStyle’s Gelicee Ice Watches. These are very light fashion watches for all ages and sexes. I wear a black watch and mix the straps and face with a clear watch. So many colours available. The gals can wear a different colour or colour combinations depending on their outfiys. People tend to purchase 5 or 6 watches to mix and match. You have to check them out.

Keep following http://ww.InStyleBling.com for specials, additional products and promotions. Non of their products are over $ 30 whether in U.S. dollars or Canadian dollars. In fact the price is the same in either currency. Go to the site and order some watches and Power bands. Buy several to mix and match and coordinate. Buy them as gifts.

So stop by

http://www.InStyleBling.com today and order some of their special and unique products.  Satisfaction is always guaranteed.

Gelicee Ice watches

Filed under Fitness Products. Tagged , , , , ,
Comment

Power Balance

28 June 2011, 8:59 pm Sticky post

A month ago I bought a Power Balance Bracelet on www.instylebling.com (website from last entry) and I have to say I wasn’t much of a believer that this tiny bracelet would improve my balance and my performance when working out, however, since putting the band on I feel great!! So of course I thought I would share! Here are some FAQ’s:

What is Power Balance™? Made by athletes for athletes, Power Balance™ is a favorite among elite competitors, weekend warriors and every day fitness enthusiasts.

What Does It Do? Power Balance™ contains a thin polyester film hologram, which reacts differently for each person. Give it a try and see what it does for you.

How Does the Hologram Work? The thin polyester film hologram is programmed through a proprietary process, which is designed to mimic Eastern philosophies that have been around for hundreds of years.

What Do Power Balance™ Users Say? Power Balance™ athletes believe in the product-for them, performance is critical to this success. The numbers of users continue to grow -try it for yourself!

Why Was Power Balance™ Created? The company was created out of the principle that the founders wanted everyone, no matter what their level of activity, to maximize their potential and live life to the fullest.

What Do Professional Athletes Say?  We have heard from fitness professionals, athletes, coaches and personal trainers who tell us they have experienced benefits from Power Balance™ for themselves, their clients and teams.

Where/How is It Made? Power Balance™ products are programmed in the United States. The silicone/neoprene wristbands are manufactured in China.

How Long Does it Last? The holograms are designed to last indefinitely.

Are There Any Differences Between Power Balance™ Products? No, it is simply a matter of personal preference.

Filed under Fitness Products. Tagged , , , ,
Comment

www.InStyleBling’s New Video, Fashion and Sports Products

8 July 2011, 7:40 am Sticky post

******* Enter Promo Code: BLING and receive 25% off. **********

Here’s the new video from http://www.InStyleBling.com. Interesting video filmed in a beautiful place, Muskoka, Canada overlooking the water. Muskoka is so gorgeous. Of course, so are the products from InStyleBling. I know we’re inundating you with InStyleBling and it’s products but the site was just introduced and we believe in their products. Back to normal next post.

Enter the promo code: Bling and receive 25% off your entire purchase plus there’s free shipping and all taxes are included. Can’t beat that. Hurry though! Promotion lasts through the month of July and is to celebrate our GRAND OPENING!

They show their Gelicee Ice watches which come in 8 different transparent colours with straps and watch faces that are completely interchangeable to allow you to create your own fashion watch to match your outfit of the day. Light and water resistant. Buy several watches and wear different colours or mix and match.

Also shown are their Gelicee Gummy watches which are made of silicon with interchangeable faces and in several colours. Buy several and wear a colour that matches your outfit of the day. Whether playing tennis, running, working out, swimming, playing golf, you’ll forget you’re wearing the watch. So light and sports fashionable.

InStyleBling.com includes the Power Balance line of holograph bracelets and pendants. This is the latest performance medical technology where these bracelets interact with your bodies natural energy to improve your flexibility, balance and energy level. Lots of great colours and most people buy several to match the bracelet with their outfits. Completely waterproof and fashionable. Look around at how many people wear these bracelets. It’s incredible. Notice how many of the top athletes are wearing them. Look in magazines and check out the wrists of the people in the magazines.

Also part of the InStyle line of products are the Gelicee Slap watches, jelly watches and iRenew natural power bracelets which will be added within days.

Check out this video and visit

http://www.InStyleBling.com

Filed under Fitness Products. Tagged , , , , , , , , , , , , ,
Comment

Top 10 Summer Fitness Activities for the Family

11 July 2011, 6:46 pm Sticky post

If we can take pleasure in physical activities with those we love, it is much more likely we will have fun and stick to it on a regular basis. The key is to choose activities that everyone will enjoy so the whole family spends time together.
Walking – Take the whole family on a walk around the neighborhood or a local destination. Try walking to the park or your community pool if it’s not too far away instead of driving.
Swimming – An effective workout for the entire body, swimming is an appropriate activity for a variety of fitness levels.
Bicycling – On the street or on the trails, bicycling is a terrific activity for all ages. Don’t forget that everyone needs to wear a helmet.
Canoeing or Kayaking – If you have access to water, canoeing or kayaking can be a blast and a great upper-body workout. Of course, life jackets are a must for all ages.
In-line Skating – Shoes on wheels may keep your family moving at the same speed and make getting places a bit more fun. Don’t forget to wear protective gear like wrist guards and helmets to prevent injuries.
Beach Games – Build a sandcastle or play in the surf. Running around in the sand all day lets you get in your exercise while you’re having fun.
Team Sports – Games such as doubles tennis or two-on-two basketball are great for smaller groups while touch football, softball and volleyball are fun family activities that can accommodate a larger group.
Park Games – Toss around a football or Frisbee in a safe and wide-open space or take advantage of the park’s facilities such as playgrounds and obstacle courses.
Hiking – Pack a healthy lunch and head out into the great outdoors for a hike. Hiking is a great workout and you also have the opportunity to take advantage of the beauty of nature.
Lawn Games – Set up croquet or badminton in your backyard or turn on the sprinklers for an instant water park on a hot summer day.

Filed under Fitness Products. Tagged , , , , , , , , , , ,
Comment

Fitness Tips For Every Day

18 July 2011, 4:20 pm Sticky post

Yes, you’re busy, but you can still squeeze in a workout or a healthy meal between stops, phone calls and meetings. Whether it’s a two-minute breathing break between meetings or a long training run with your dog, make daily fitness a priority. Keep this tip sheet handy as a reminder to think about your health every day.

Sunday–the laziest day of the week:
It’s easy to be lazy on the weekend, but use today for a functional training session. Play your favorite sport at the park or get in that long workout that is difficult during the hectic week. Also, take a few minutes to plan for the upcoming week. Choose which days might be best for your workouts, then schedule some exercise time and commit to it.

Monday–success day
Get a jump on your week. Set your alarm a few minutes earlier today so you can enjoy a cardio workout. This will start your day with a sense of healthy accomplishment and will get that heart pumping.

Tuesday tip
Use exercise to relieve some of that stress. A short walk outside or training session at your favorite studio can make you feel like a million dollars in just an hour.

Wednesday–health day
Hump day for most can mean health day for you. Use Wednesday as the day to eat at least 2 additional servings of fruits and vegetables. Maybe enjoy a glass of red wine with friends and family while you relax.

Thursday–I can see the finish line
You can see Friday on the horizon like the finish line of your last race. Use a good strength training session to rocket boost you into Friday. Think of a full body workout as your rocket fuel.

TGIF-riday
The weekend is the easiest time to sabotage all of the hard work you did throughout the week. Use today to prepare for the weekend by taking some extra time to stretch. Gentle breathing and some relaxing stretches will make a difference as you move into the weekend.

Saturday–play day
Remember Saturday as a kid? Well, use this day to refuel your inner child. Play some games, go for a hike or try a Zumba class. Your favorite activity is what Saturday is all about.

Remember the July Specials at:

http://www.InStyleBling.com 25% off all items.  Enter Promo Code:  BLING at checkout.  Look at the Gelicee Fashion watches and a special on the Gelicee Sports watches $ 24.95 to $ 19.95 plus get the 25% off .  Great deal.  Did you watch the British Open?  iRenew bracelets sold for  $ 19.95 for two plus $ 15 for shipping and handling.  We sell genuine iRenew bracelets for $ 19.95 per unit less 25% and it includes shipping and handling.  Their price per bracelet is $ 17.50 and ours is $ 15.  Don’t miss out.  Special on this week!

Filed under Fitness Products. Tagged , , , ,
1 Comment

Cameron Diaz’s Leg Workout

25 July 2011, 11:43 am Sticky post

In her new movie Bad Teacher, Cameron Diaz makes being bad look so good. Talk about rocking the short shorts! We met up with her longtime trainer Teddy Bass to learn Cameron’s leg-toning moves. Here are three exercises that will get your stems in Hollywood shape. For an extra challenge, Teddy likes to add a squeezable ball (in the Fall, keep a lookout for Teddy’s own line of exercise balls) to his workouts. Check out his moves when you watch the video.

Filed under Fitness Products. Tagged , , , , , ,
Comment

What To Eat Before Exercise

28 July 2011, 3:30 pm Sticky post

Energy, Food and Exercise

The food an athlete eats before, during and after a workout is important for both comfort and performance during exercise. Energy foods including bars, drinks, gels and other easily digestible carbohydrates can help prevent the distracting symptoms of hunger during exercise and keep you from depleting your energy too quickly.

The major source of fuel for active muscles is carbohydrate which gets stored in the muscles as glycogen in the days before exercise. It takes time to completely fill glycogen stores, and what you eat after exercise can help or hinder this process. Eating the right foods at the right time after a workout is essential for recovery and being ready for the next workout.

What you eat before exercise often depends upon your unique needs and preferences, but should be designed according to the intensity, length and type of workout you plan to do.

When to Eat Before Exercise

Exercising on a full stomach is not ideal. Food that remains in your stomach during an event may cause stomach upset, nausea, and cramping. To make sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to fully digest before the start of the event. This generally takes 1 to 4 hours, depending upon what and how much you’ve eaten. Everyone is a bit different, and you should experiment prior to workouts to determine what works best for you.

If you have an early morning race or workout, it’s best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event. The closer you are to the time of your event, the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster. Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks.

Suggested Foods for Exercise

Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement 1 hour before exercise.

1 hour or less before competition

  • fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
  • Energy gels
  • up to 1 1/2 cups of a sports drink.

2 to 3 hours before competition

  • fresh fruits
  • bread, bagels, pasta
  • yogurt
  • water

3 to 4 hours before competition

  • fresh fruit
  • bread, bagels
  • pasta with tomato sauce
  • baked potatoes
  • energy bar
  • cereal with milk
  • yogurt
  • toast/bread with a bit of peanut butter, lean meat, or cheese
  • water

Glucose (Sugar) and Exercise Performance

If you are an endurance athlete, evidence suggests that eating some sugar (glucose) 35 to 40 minutes before an event may provide energy when your other energy stores have dropped to low levels. However, you should experiment with such strategies before competition because some people do not perform well after a blood glucose spike.

Caffeine and Performance

Caffeine acts as a stimulant on the central nervous system. It had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Research, however, doesn’t seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant.

Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

Foods to Avoid Before Exercise

Foods with a lot of fat or fiber can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal.

Keep in mind that everyone is a bit different and what works for you may not work for you teammate or training partner. Factor in individual preferences and favorite foods, and an eating plan is a highly individualize thing.

Filed under Fitness Products. Tagged , , , , , , , ,
Comment

Ladies…5 Reasons to Start Strength Training NOW!

9 August 2011, 3:00 pm Sticky post

Do you steer clear of the sometimes intimidating weight room at your gym and instead head for the spin, yoga, and cardio areas? Even if you exercise regularly, you’re missing out if you’re among the estimated 85 percent of women who don’t life weights, says John Pagano, a personal trainer in New York City and author of Strength Training For Women.
A study published in the Journal of Strength and Conditioning Reseach showed that pumping iron two times a week can decrease back pain by 18 percent after 16 weeks and by 42 percent if you’re strength training four times a week. More research has found that just 30 minutes of strength training two to three times a week can improve cholesteral and blood pressure numbers, increase bone density and speed fat loss. In fact, the average adult can lose about 4 pounds of fat and add about 3 pounds of muscle lifting weights over a 10 week period!

Here are 5 reasons to start lifting:

1. If you only do yoga, you’re not challenging your muscles as much as you should. – To build strength, muscles need to be challenged to the max. And while yoga can be strenuous, it has its limits. “Although using only your body weight can be challenging when you first start doing yoga, your muscles quickly adapt, so the benefits diminish over time” Pagano says. But when you lift weights you can keep taxing your muscles and get stronger gradually increasing the amount of weight you lift.

2. Strength training revs your metabolism.  – Your metabolism is the rate at which your body burns energy, or calories to function. Whether you’re sleeping, eating or exercising, your body is torching calories – and if your metabolism is reving like a high performance sports car rather than a 20 year old hooptie, you’ll burn more calories without even trying. The secret to a robust metabolism is building lean muscle!

3. Weight training makes you more flexible. – Yes, you read that right: Yoga and stretching aren’t the only keys to increasing your flexibility. In fact reseach shows that strength training using your full range of motion may be even better than static stretching when it comes to building overall flexibility.

4. Weightlifting can help maintain bone mass – maybe even more than calcium. – “When muscles contract, they shorten and pull on your bones, which stimulates bone growth,” Pagano says. Since women can lose up to 20 percent of their bone density in the five to seven years after menopause, boosting bone strength is crucial. And weight training is one of the most effective ways to do it.

5. You’ll build strength that will help prevent common aches and pains. – Sitting at your computer all day, lifting heavy grocery bags and other everyday activities can through your body out of whack. Yet the stronger you are, the less chance you have of injuring yourself while performing these daily tasks.

Filed under Fitness Products. Tagged , , , , , , ,
Comment

Tips to Eat Smart and Lose Weight

16 August 2011, 1:45 pm Sticky post

You don’t have to go on a diet to lose those extra pounds. Just eat smart—and use a foolproof checklists

RISE BEFORE THE SUN, jog before breakfast, and eat three home-cooked meals interspersed with protein-and fiber-rich snacks. Hit the gym every day and renounce beer, Chinese takeout, and any food that’s breaded, battered, fried, or sweetened.
That’s it: Your blueprint for superlative health. If that sounds doable, you can stop reading now.
Still with us? Good. You’re human. And you’re busy. Chances are you’ve occasionally ordered greasy takeout while crunching a deadline, or scarfed down a candy bar as you rushed to a meeting. Real life interferes with diets—and maybe that’s why a UCLA analysis of eight studies found that about 40 percent of dieters regain lost weight or even exceed their prediet weight after 4 or more years. It’s tough to stick to a diet that doesn’t adapt to your life.

Another problem with diets: They’re usually built on self-denial, and people (most people, at least) aren’t masochists. “Anytime you withhold something enjoyable from somebody, whether it’s television or affection or pizza, they’ll resist it for only so long,” says Brian Wansink, Ph.D., the author of Mindless Eating. “Those are deprivation diets. Effective in the short run, but not sustainable.”

So we came up with an antidiet. Our plan is flexible enough to fit your schedule and realistic enough to keep you from feeling deprived. We’ve started you off with a day of nutrient-dense eating. From there, use the checklists to guide your choices. Turns out you don’t have to be superhuman to shrink your belly.

BREAKFAST

The Checklist

  • Can at least half the foods in this meal be described as protein sources?
  • Does this meal make up about a quarter of my day’s calories? That’s 550 for a 2,200-calorie diet, a reasonable goal for an average-height, 30-year-old man who’s moderately active and looking to lose weight.
  • If there’s bread, a muffin, or cereal, is it made from whole grains?

Too busy for breakfast? That’s dangerous thinking. A University of Massachusetts medical school study found that people who regularly skipped breakfast had a risk of obesity that was 4 1/2 times greater than those who routinely ate a morning meal. And when University of Minnesota researchers followed a group of high school students for 5 years, they found that the body mass indexes (BMIs) of students who always skipped breakfast were about 30 percent higher than those of students who ate every morning.

But don’t eat just anything. In a study in the Journal of the American College of Nutrition, people who ate egg-based breakfasts consumed about 20 percent fewer calories during the day than those whose breakfasts were based on bread alone. The protein in those eggs may increase satiety and delay hunger pangs.

So how in the name of Jimmy Dean should you eat those eggs? Pair them with whole-grain bread and a lean protein like ham for a smart sandwich that will fuel your race to the office.

At Home
Thomas’ Light Multi-Grain English Muffin
Protein is crucial for satiety—but so is fiber. This Thomas’ English muffin contains more fiber than a half cup of garbanzo beans.
+
Hormel Natural Choice Smoked Deli Ham (2 slices)
This line of deli meats has no preservatives or added nitrites or nitrates.
+
Eggs (2 large)
Scramble them in a small skillet.
+
Avocado (1/2)
Avocado offers all the creaminess of cheese but has fewer than half the calories per gram.
Pair with: Milk (1 cup, 1%)
MEAL TOTAL
575 calories, 32 g protein, 49 g carbohydrates (14.5 g fiber), 31 g fat, 731 mg sodium

Restaurant
Panera Bread
Breakfast Power Sandwich
Panera’s egg sandwich boasts a fiber count that’s rare among fast-food breakfast sandwiches. But the benefit doesn’t end there: It has about as much protein as a 4-ounce pork tenderloin.
+
Apple
The apple doubles the fiber load of the meal and delivers plenty of quercetin and catechins, antioxidants that may help reduce your risk of cardiovascular disease, cancer, asthma, and diabetes.
Pair with: Cappuccino (8.5 oz)
Why not brewed coffee? Because a cappuccino gives you a dose of dairy along with your caffeine fix.
MEAL TOTAL
540 calories, 31 g protein, 63 g carbohydrates (8 g fiber). 18.5 g fat, 915 mg sodium

MIDMORNING SNACK

Smucker’s Natural Chunky Peanut Butter (2 Tbsp)
+
Wheat Thins Fiber Selects 5-Grain Crackers (5)
Smucker’s Natural has no added oils, sweeteners, or fillers, and it boasts plenty of fiber and healthy fats.
MEAL TOTAL
246 calories 8 g protein 14.5 g carbohydrates (4 g fiber) 17.5 g fat 175 mg sodium

LUNCH

The Checklist

  • Am I eating this meal within 2 hours of my last snack?
  • Is there at least one source of protein and one source of fiber?
  • Can I identify the produce in this meal?

Lunch is a meal you’re likely to buy rather than make, and the countless unhealthy options outside the home means it’s easy to pack in too many calories. But if you eat too few calories—or the wrong kind—you risk battling hunger pangs before dinner, priming you for overindulgence.

To hit target calorie counts and sustain your energy all afternoon, you want a meal with a healthy dose of complex carbs, not refined ones. That’s because complex carbs digest more slowly, helping you power past your 3 p.m. slump. Second, to ward off afternoon hunger pangs, make sure you include plenty of protein, which has been shown to increase satiety. Finally, pack in extra nutrients by picking a lunch that includes at least a serving or two of produce. One easy, tasty solution: chili. It delivers complex carbs (beans and vegetables), produce (tomatoes, onions, and peppers), and a hefty shot of protein—all in a single bowl.

At Home
Amy’s Organic Black Bean Chili (1 cup)
This canned chili is more than just organic—it’s also relatively low in sodium, high in protein, and totally jacked with fiber.
+
Sargento Mild Cheddar Cheese Cubes (30 g, about 7 pieces
Shredded cheese is messy and hard to measure. Cubes are simple; just count them up and drop them into your bowl.
+
Fage Total 2% Plain Greek Yogurt
(7 oz) Greek yogurt is as luscious as sour cream but has more protein and fewer calories. Add a dollop to the chili and enjoy the rest with your orange.
+
Orange (1)
MEAL TOTAL
532 calories, 41 g protein, 55.5 g carbohydrates (16 g fiber), 17 g fat, 935 mg sodium

Restaurant
Wendy’s
Chili (small)
Burger King and McDonald’s both make decent burgers, but only Wendy’s offers this hearty alternative to fries.
+
Double Stack
Pairing your chili with a burger adds another helping of protein. This burger’s smaller bun helps lower the calorie count, while double the beef patties packs in the protein.
MEAL TOTAL
580 calories, 41 g protein, 48 g carbohydrates (7 g fiber), 25 g fat, 1,630 mg sodium

WORD TO THE WISE
Concerned about high sodium levels? They’re hard to avoid in restaurant food, so if you’re trying to control your intake, stick to the “At Home” options.

MIDAFTERNOON SNACK

Larabar Pecan Pie (1 bar)
The typical snack bar is bloated with furtive sweeteners and heavily  processed soy products, but this bar is honest food, simple and  nutritious. Its sugar comes from natural dates, and outside that, you’ll  find only two ingredients: pecans and almonds.
220 calories, 3 g protein, 24 g carbohydrates (4 g fiber), 14 g fat, 0 mg sodium

DINNER

The Checklist

  • Am I eating this meal at least 2 hours before I go to sleep?
  • Can I identify at least one source of protein and one source of fiber?
  • Can I point to the produce in this meal?
  • Is this the smallest of my three main meals of the day?

The average man eats about 900 calories at dinner. The problem? Dinner ought to be his smallest meal of the day. Loading up on energy before you head off on your day’s errands makes sense, but doing that before you fall asleep in front of The Colbert Report doesn’t. The goal is to keep your belly full during waking hours only; there’s no need to load up your body with lots of calories when it’s about to go to sleep.

So stop thinking of dinner as an end-of-day binge and start thinking of it as an opportunity to nab the last few nutrients you need for an optimal day of eating. Ideally, your dinner should be about half of what you’re probably eating now—no more than about 450 calories. That’s roughly 20 percent fewer calories than you took in at breakfast or lunch, and that’s plenty if you’ve stuck to the plan so far. After two big meals and two hearty snacks, your appetite should be moderate and your cravings under control. Besides, you still have dessert to top it all off!

At Home
Kashi Stone-Fired Thin Crust Margherita Pizza (1/3 pizza)
+
Baby Spinach (3 cups)
Spinach boasts ample vitamin K and vitamin A, plus folic acid; a recent Swedish study found that a compound in spinach could also boost the efficiency of the cells’ mitochondria, in turn helping oxygen consumption during exercise.
+
Chopped Walnuts (2 Tbsp)
With the addition of walnuts, you transform a drab bed of dressed leaves into a legitimate salad. Plus, gram for gram, walnuts pack in even more omega-3 fats than salmon does.
+
Newman’s Own Lighten Up Balsamic Vinaigrette Dressing (2 Tbsp)
MEAL TOTAL
422 calories, 18.5 g protein, 36.5 g carbohydrates (7 g fiber), 23 g fat, 1,091 mg sodium

Restaurant
Domino’s Pizza
Thin Crust Ham, Mushroom, Green Pepper, and Onion Pizza (1/4 large pie)
A combo of lean meat, three kinds of vegetables, and a thin crust keeps the calorie count low but your satisfaction high.
+
Garden Fresh Salad (1/2 salad)
This side salad provides a couple of extra grams of fiber (the better to fill your belly), plus more than a third of your day’s recommended intake of vitamin C and 120 percent of your vitamin A.
MEAL TOTAL
490 calories, 20 g protein, 43 g carbohydrates (4 g fiber), 22.5 g fat, 980 mg sodium

 

http://www.BeBalancedEnergy.com  Improve your energy and balance with a Balance Power bracelet.    

Filed under Fitness Products. Tagged , , , , , , ,
Comment

5 Training Routines To Build Your Back…quickly!

20 August 2011, 12:53 pm Sticky post

The back is a challenge – many people cannot feel those muscles working when they train. Find out more and try these 5 routines to build your back… fast!

Training the back can be quite a challenge because many people cannot feel the back muscles working when they train. This is very common because you can’t see the back and your biceps are heavily involved in all back exercises. Many times you get a great biceps pump and little else.

The secret to taking the biceps out of the picture is to visualize them as hooks. The other secret is to begin all movements with the back muscles instead of pulling with the arms.

Here are 5 routines that will help you build your back quickly!

Routine 1

Deadlifts: Pyramid, 5 Sets Of 15, 12, 10, 8, and 6 Reps
Start with a light weight, but make sure to add weight with each set. The 8 rep set and 6 rep set are your main working sets. At the top of the movement do as many reps of shrugs as possible to hit the traps.

Chins: 25 reps over as many sets as it takes.
If you can do this in one set, do two sets of 25. Use a fairly wide overhand grip, a full range of motion and no cheating.

Bent Rows: 3 Sets Of 12 Reps, using a weight you can get for 8 reps. Rest/pause your way to 12. Do this on all 3 sets.

Performance Notes:

Deads should be explosive but under complete control up and slow on the way down. Use a full range of motion on chins, concentrating only on the back, not the biceps. Remember, they are hooks, nothing more. On bent rows – explosive up, hold and squeeze at the top, lower slowly.

Routine 2

Power Cleans: Pyramid, 5 Sets Of 15, 12, 10, 8, and 6 Reps
Seated Cable Rows: 3 Sets Of 8 Reps
Lat Pulldowns: 4 Sets Of 10 Reps; medium wide overhand grip for 2 sets then a wide grip for 2 sets.
Shrugs: 4 Sets Of 12, 10, 8, and 6 Reps

Performance Notes:

Power cleans are an explosive exercise, so be sure you understand the movement and keep the rep under control at all times. Even though I suggest explosive for this and all power based movements (as the weight gets heavier) the bar’s not going to be moving all that fast.

Seated rows should be continuous tension (squeeze and hold for a 3 count when you bring the bar in to your chest). If you can, use a 4 count on the return movement. Use the same rep method on pulldowns.

When doing shrugs, pull your shoulders straight up towards your ears, hold and squeeze. This applies each time you do shrugs in any of the routines.

Routine 3

This is a width-heavy routine:
Chins: 30 reps over as many sets as it takes. If you can do this in one set, do two sets of 30. Use a wide overhand grip.
Close-Grip “V” Handle Pulldowns: 3 Sets Of 12 Reps
Behind The Neck Pulldowns: 2 Sets Of 8 Reps, medium wide overhand grip.
T-Bar Rows: 3 Sets Of 12 Reps
Dumbbell Shrugs: 4 Sets Of 12, 10, 10, and 8 Reps

Performance Notes:

On the close-grip pulldowns, you’re pulling the bar to your upper chest. On this and behind-the-neck pulldowns, use continuous tension style reps, holding and squeezing at the top for a 3 count. On T-bar rows, do your reps explosive up, slow and controlled down.

Routine 4

This is a thickness-heavy routine:
Deadlifts: 4 Sets 15, 12, 10, 6-8, 6-8, 4 Reps
One-Arm Dumbbell Rows: 3 Sets Of 8-10 Reps
Seated Cable Rows: 3 Sets Of 8 Reps
Lat Pulldowns: 3 Sets Of 10 Reps or Chins: 1 Set Of 20 Reps
Shrugs: 3 Sets Of 15 Reps

Performance Notes:

Go heavier than usual on deads. Go explosive on the up motion, hold at the top for a 3 count and lower slowly.

On dumbbell rows, use the same rep performance.

Seated rows and pulldowns: this time use continuous tension and hold at the top for a 5 count. Stop halfway on every rep of every set on these two exercises and hold for another 5 count.

Routine 5

Power Routine:
Power Cleans: 5 Sets Of 15, 12, 10, 8, and 8 Reps
Deadlifts: 5 Sets Of 12, 10, 8, 6, and 4 Reps
One-Arm Barbell Snatch: 4 Sets Of 8, 8, 6, and 6 Reps

Performance Notes:

Any time you do a routine like this, you’re really working the entire body. You will see tremendous natural hormone release from this routine. Be sure you completely understand how to do each exercise and go for heavy weights on your top sets. Rep performance should be explosive, but under control up and slow down.

 

Check out the Balance Power Bracelets at

http://www.BeBalancedEnergy.com  

 Special prices on now and free shipping anywhere in North America.

 

Filed under Fitness Products. Tagged , , , , , , , , ,
Comment

Kim Kardashian’s Workout

23 August 2011, 9:52 pm Sticky post

This past weekend Kim Kardashian married basketball player Chris Humphries. To get ready for the big day Kim trained her signature body doing a special leg and butt routine. Here is a video of the excercise Kim Kardashian uses.

Check out the ads for the Balance Energy bracelets at http://www.BeBalancedEnergy.com. Special prices on right now and free shipping. See the ads to the right!!

Filed under Fitness Products. Tagged , , , , , , , , , ,
Comment

The Perfect Morning Workout

25 August 2011, 1:52 pm Sticky post

Jumpstart your fat burners and build muscle with this quick at-home routine

Warm up with the mobility and dynamic flexibility moves. Then perform the 1-minute drill. Rest 15 to 30 seconds, then do the strength circuit. Rest 1 minute. Repeat the drill and strength circuit sequence three to five times. After the first round, try to work at an effort of 7 or 8 (on a scale of 1 to 10) each time you perform the 1-minute drill

MOBILITY AND DYNAMIC FLEXIBILITY
Perform the following exercises as fast as possible with good form. Rest 30 seconds between exercises and 1 minute between rounds. Perform 2 rounds.

3-Step Lateral Run and Pause (5 reps)
From a strong tall posture, perform a high knee run sideways taking three total lateral steps, running on the balls of your feet, driving the elbows back and maintaining good upright posture. Do not cross your feet as you run. On the third step pause and maintain balance for at least 1 to 2 seconds before running in the opposite direction. That’s one rep.

Lateral Speed Lunge (8 reps)
From an athletic position, take a lateral step to the right. Quickly and with good squat form, touch your right hand (outside your right leg) to the floor and immediately drive your body up and shuffle one step over to the left touching the floor with your left hand. Your body should be completely extended (tall) when you move from side to side.

Spiderman Climb (10 reps per leg)
Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the start position and repeat with the opposite leg.

1-MINUTE DRILL
Perform the following exercises for 15 seconds each.

Jumping Jacks
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Repeat.

High Knees
Run in place, with knees driving toward your chest.

Side-to-Side Hops
Starting with feet together, push off with your right foot to hop laterally to the left about 3 feet. Land on your left foot and follow with your right. Hop back, this time pushing off with your left foot. Repeat.

Mountain Climbers
Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg.

STRENGTH CIRCUIT
Complete as many repetitions as you can of each exercise in 20 seconds. Rest 20 seconds, then move to the next exercise.

Jumps
Dip down at the hips and knees, and then explode up.

Pushups with Row
Get into pushup position with your arms straight and your hands resting on light dumbbells. Squeeze your abs and glutes as you perform a pushup. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.

Two-Way Lunges
From a standing position, take a large step forward with one leg, then immediately lunge backward. Switch legs after 10 seconds.

Single-Leg RDL
Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Switch legs after 10 seconds.

Glute Bridges
Lie on your back with your knees bent, feet flat on the floor. Squeeze your glutes and raise your hips so your lower back is off the floor. Hold for 20 seconds.

Filed under Fitness Products. Tagged , , , , , , , , ,
Comment

10 Foods You Should Eat Everyday!

30 August 2011, 9:30 pm Sticky post

Stock your kitchen with these super foods to ensure your diet is packed with antioxidants, fibre and other healthy properties.

1. Blueberries

Blueberries have more antioxidants—those magical molecules that can help prevent a host of maladies—than 40 other common fruits and vegetables tested.
The antioxidant plant pigments that make blueberries blue guard against heart disease, cancer and age-related blindness and memory loss. They’re also tops when it comes to preventing urinary tract infections, thanks to antioxidant epicatechins, which keep bacteria from sticking to bladder walls.
How much? 1/2 cup (125 mL) of blueberries equals one fruit and vegetable serving per day.
Tip: Sprinkle blueberries on your pancakes at the last minute—cooking the berries destroys valuable vitamin C.

2. Garlic

Garlic has antibacterial, antifungal and antiviral properties. Most of its disease-fighting potential comes from its sulfur compounds, which act as antioxidants, providing many of its cardiovascular benefits. Just six or more cloves of garlic a week can slash your risk of colorectal, stomach and prostate cancer in half compared to eating one clove a week or less.
How much? Incorporate at least one garlic clove into your diet every day.
Tip: Chop or crush your garlic, then let it stand for 10 minutes to fully release its healing potential.

3. Olive Oil

Pres an olive and you get one of the healthiest fats in the world. The main benefit of olive oil is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol, thanks to its monosaturated fats. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol buildup.
How much? Include up to 1 tablespoon (15 mL) of olive oil in your diet every day.
Tip: Look for “virgin,” “extra virgin” or “cold-pressed” oils, which are extracted by pressing alone. Solvents and heat used to produce “light or “extra-light” oils destroy antioxidants.

4. Broccoli

Consider broccoli your number one cancer fighter, thants to its sulfur compounds, such as sulforaphane, which you can smell as broccoli cooks. These compounds signal our genes to boost production of enzymes that detoxify potentially cancer-causing compounds. Eat more broccoli and you could slash your risk of everything from breast and lung cancer to stomach and colon cancer.
How much? 125 mL (1/2 cup) of cooked broccoli is one fruit and vegetable serving.
Tip: Steam broccoli for 3 to 4 minutes until it’s crisp-tender to free up more of its sulforaphane.

5. Yogurt

Yogurt is a great source of bone-building calcium, but its real strength lies in live beneficial bacteria, know as probiotics, that keep down the growth of harmful bacteria in your gut. Eating more yogurt could help with inflammatory bowel disease, ulcers, urinary tract infections and vaginal yeast infections.
How much? ¾ of a cup (175 mL) of low-fat or fat-free yogurt with live cultures is one serving of milk/dairy products.
Tip: When coating chicken, pork or fish with bread crumbs, replace the eggs used to moisten the meat with plain yogurt.

6. Oats

Oats’ cholesterol- and blood pressure-lowering powers come from beta-glucan, a type of soluble fibre. One cup (250 mL) a day of cooked oat bran, 1 ½ cups (375 mL) of cooked oatmeal or thee packets of instant oatmeal provide enough beta-glucan to lower blood cholesterol by about five percent and heart attack risk by about 10 percent.
How much? Aim for 10 grams of soluble fibre each day. Cooked oats contain 2 to 3 grams per serving.
Tip: Buy the type of oatmeal you’ll eat. It doesn’t matter if it’s steel-cut or instant.

7. Flaxseeds

A tablespoon of ground flaxseed sprinkled over cereal or yogurt provides an easy 2.3 grams of fiber, often more than what’s in the cereal itself. But flaxseed is most revered for its lingans. These act like estrogen in the body, blocking estrogen receptors on cells and contributing to reduced rates of certain hormone-related cancers, such as breast cancer. Their anti-inflammatory power may also help keep conditions from acne to asthma at bay.
How much? Sneak 1 to 2 tablespoons (15 to 25 mL) of ground flaxseed into your diet daily.
Tip: Make sure your flax is ground; otherwise, the seeds will come out the same way they went in (whole), and you won’t reap the health benefits.

8. Cinnamon

Cinnamon is one of the most powerful healing spices. It’s become most famous for its ability to improve blood sugar control in people with diabetes. The apple pie spice can help prevent blood clots and has antibacterial and anti-inflammatory properties. It has been shown to conquer E. coli, among other types of bacteria.
How much? As little as ¼ to ½ teaspoon of (1 to 2 mL) a day could cut triglycerides and total cholesterol by 12 to 30 percent.
Tip: Sprinkle some cinnamon on your daily coffee to reap the benefits of this super-spice.

9. Tea

Tea is one of the most potent sources of antioxidants in nature (more potent than any fruit or vegetable).
Tea’s antioxidants offer protection from heart disease, stroke and cancer. They appear to protect against heart disease by slowing the breakdown of “bad” LDL cholesterol, preventing blood clots and improving blood vessel function. People who drink a cup or two of tea a day have a 46 percent lower risk of developing narrowed arteries.
How much? Brew up two to five cups daily.
Tip: Drink most of your tea between meals since the tannins interfere with the absorption of iron from food.

10. Beans

Beans are in fact good for your heart, thanks in large part to their soluble fibre, which soaks up cholesterol so the body can dispose of if before it can stick to artery walls. Studies find that diets high in soluble fibre can cut total cholesterol by 10 to 15 percent. A recent study also ranked beans among the top antioxidant foods.
How much? ¾ cup (175 mL) of beans equals one serving of meat and alternatives.
Tip: Beans contain more protein than any other plant food, but the protein is incomplete. Eat a grain such as rice at any time of the day to “complete” the protein.

Filed under Fitness Products. Tagged , , , , , , , , , , , , , , , ,
1 Comment

Mental Fitness Tips

11 September 2011, 4:41 pm Sticky post

Think about your emotional well-being. Assess your emotional health regularly. Consider the particular demands or stresses you are facing and how they are affecting you.

Give yourself permission to take a break from your worries and concerns. Recognize that dedicating even a short time every day to your mental fitness will reap significant benefits in terms of feeling rejuvenated, more confident and more energy to enjoy your daily activities.

Here are some simple ways to practice mental fitness:

Daydream – Close your eyes and imagine yourself in a dream location. Breathe slowly and deeply. Whether it’s a beach, a mountaintop, a hushed forest or a favourite room from your past, let the comforting environment wrap you in a sensation of peace and tranquility.

“Collect” positive emotional moments – Make it a point to recall times when you have experienced pleasure, comfort, tenderness, confidence, or other positive emotions.

Learn ways to cope with negative thoughts – Negative thoughts can be insistent and loud. Learn to interrupt them. Don’t try to block them (that never works), but don’t let them take over. Try distracting yourself or comforting yourself, if you can’t solve the problem right away.

Do one thing at a time – For example, when you are out for a walk or  spending time with friends, turn off your cell phone and stop making that mental “to do” list.  Take in all the sights, sounds and smells you encounter.

Exercise – Regular physical activity improves psychological well-being and can reduce depression and anxiety. Joining an exercise group or a gym can also reduce loneliness, since it connects you with a new set of people sharing a common goal.

Enjoy hobbies –  Taking up a hobby brings balance to your life by allowing you to do something you enjoy because you want to do it, free of the pressure of everyday tasks.  It also keeps your brain active.

Set personal goals – Goals don’t have to be ambitious. You might decide to finish that book you started three years ago; to take a walk around the block every day; to learn to knit or play bridge; to call your friends instead of waiting for the phone to ring. Whatever goal you set, reaching it will build confidence and a sense of satisfaction.

Keep a journal (or even talk to the wall!) – Expressing yourself after a stressful day can help you gain perspective, release tension and even boost your body’s resistance to illness.

Share humour – Life often gets too serious, so when you hear or see something that makes you smile or laugh, share it with someone you know. A little humour can go a long way to keeping us mentally fit!

Volunteer – Volunteering is called the “win-win” activity because helping others makes us feel good about ourselves. At the same time, it widens our social network, provides us with new learning experiences and can bring balance to our lives.

Treat yourself well – Cook yourself a good meal. Have a bubble bath. See a movie. Call a friend or relative you haven’t talked to in ages. Sit on a park bench and breathe in the fragrance of flowers and grass. Whatever it is, do it just for you.

Make sure you work out.  Also, check out the special prices at 

http://www.BeBalancedEnergy.com  for their BeBalanced Energy bracelets.  So many people wear them and say it helps.  I do and wear mine (I have 4 in different colours)  24/7.  Special prices for September!!

Filed under Fitness Products. Tagged , , , , , , , , ,
Comment

Quick Moves to Get Rid Of Love Handles

19 September 2011, 9:24 pm Sticky post

If you’re someone who’s struggling to get rid of love handles, you’re going to need a good approach to help remove the fat from this area of the body so that you can sport a lean midsection that has you looking and feeling great.

Many people do tend to store fat in their midsection. By looking at the top movements that you can perform that will target these muscles, you can firm them up and see fast results.

Just keep in mind that in order to really remove your love handles entirely, you’re going to have to work on reducing your total body fat percentage.

This will be best done through a proper reduced calorie diet and a full body strength training program, which will rev your metabolic rate and keep it there for hours after the workout is finished.

Once both of those are in place, then you can add in the following moves to further tone and define that area.

Let’s look at the quick moves to rid love handles that you need to know about.

The Bicycle: The first great exercise to remove love handles is the bicycle. This one is great because not only will you work the obliques, which is where the love handles sit, but you’re also going to work the lower abs since the legs are raised above the floor and work the top abs as well as you crunch upwards.

Make sure when performing this that you really think of contracting from the sides of the stomach to see the best results possible.

Twisted Decline Sit-Ups: Moving along, the second exercise that you must make sure you’re doing is decline twisted sit-ups. Decline sit-ups are great for building six pack abs because you’re going to have to work against the forces of gravity.

By adding the twist in there though, you’ll help target the obliques to a larger extent, which are the precise muscles that you’re aiming to slim down.

When performing these try and lower all the way down to the back of the bench as that will ensure that you’re placing a high amount of tension on the target muscles during the movement.

The Side Plank: Next up we have the side plank. The side plank is a perfect core strengthening exercise that will help rid love handles and firm your abs.

When performing the side plank make sure that your body stays in perfect alignment because as soon as you notice one hip dropping, that’s your sign to come down and rest before carrying on.

This is one movement where form definitely cannot be sacrificed, so really do aim to make sure you maintain it at all times.

Rotating Leg Raises: Finally, last but not least, don’t overlook rotating leg raises. This is a variation on the straight leg raise in that rather than just raising up and down with the legs while on your back, you’re going to move them around in a circle like the hands on a clock. In doing so you’ll target the oblique muscles that much more and help bring out better overall definition.

Make sure to perform these in a smooth and controlled movement pattern for optimal results.

So there you have the main moves that you should include in your workout program to rid love handles.

Also, check out

http://www.BeBalancedEnergy.com  for special prices on their BeBalanced Energy bracelets.  Great for us fitness types!! 

Filed under Fitness Products. Tagged , , , , , , ,
Comment

Health Benefits of Dancing

27 September 2011, 8:43 pm Sticky post

If you secretly sashay across your living room when you’re home alone , long to cha-cha with your significant other or watch Dancing With The Stars in awe, you’re in luck. Not only is dancing an exceptional way to let loose and have fun, but it also provides some terrific benefits for your health.

In fact, Mayo Clinic researchers reported that social dancing helps to:

  • Reduce stress
  • Increase energy
  • Improve strength
  • Increase muscle tone and coordination

And whether you like to kick up your heals to hip hop, classical or country, the National Heart, Lung and Blood Institute (NHLBI) says that dancing can:

  • Lower your risk of coronary heart disease
  • Decrease blood pressure
  • Help you manage your weight
  • Strengthen the bones of your legs and hips

Dancing is a unique form of exercise because it provides the heart-healthy benefits of an aerobic exercise while also allowing you to engage in a social activity. This is especially stimulating to the mind, and one 21-year study published in the New England Journal of Medicine even found dancing can reduce the risk of Alzheimer’s disease and other forms of dementia in the elderly.

In the study, participants over the age of 75 who engaged in reading, dancing and playing musical instruments and board games once a week had a 7 percent lower risk of dementia compared to those who did not. Those who engaged in these activities at least 11 days a month had a 63 percent lower risk!

Interestingly, dancing was the only physical activity out of 11 in the study that was associated with a lower risk of dementia. Said Joe Verghese, a neurologist at Albert Einstein College of Medicine and a lead researcher of the study, “This is perhaps because dance music engages the dancer’s mind.”

Verghese says dancing may be a triple benefit for the brain. Not only does the physical aspect of dancing increase blood flow to the brain, but also the social aspect of the activity leads to less stress, depression and loneliness. Further, dancing requires memorizing steps and working with a partner, both of which provide mental challenges that are crucial for brain health.

How Good of a Workout is Dancing, Really?

The amount of benefit you get from dancing depends on, like most exercises, the type of dancing you’re doing, how strenuous it is, the duration and your skill level.

Says exercise physiologist Catherine Cram, MS, of Comprehensive Fitness Consulting in Middleton, Wisconsin, “Once someone gets to the point where they’re getting their heart rate up, they’re actually getting a terrific workout. Dance is a weight-bearing activity, which builds bones. It’s also “wonderful” for your upper body and strength.”

Plus, dancing requires using muscles that you may not even know you had.

“If you’re dancing the foxtrot, you’re taking long, sweeping steps backwards. That’s very different than walking forward on a treadmill or taking a jog around the neighborhood … Ballroom dancing works the backs of the thighs and buttock muscles differently from many other types of exercise,” says Ken Richards, professional dancer and spokesman for USA Dance, the national governing body of DanceSport (competitive ballroom dancing).

Specific Benefits of Different Dances

If you’re looking for specific health results, here’s a breakdown of the benefits of some popular dances. Just remember that any type of dancing is better than no dancing at all!

Belly Dancing

  • Improved posture and muscle toning
  • Maintains flexibility
  • Helps prevent lower back problems
  • Tones and firms arms and shoulders
  • Helps with weight loss
  • Helps prepare women for childbirth
  • Reduces stress

Ballroom Dancing

  • Conditions the body
  • Helps keep the heart in shape
  • Builds and increases stamina
  • Develops the circulatory system
  • Strengthens and tones legs and body
  • Increases flexibility and balance
  • Helps with weight loss
  • Relieves stress

Salsa Dancing

  • Builds endurance and stamina
  • Helps with weight loss
  • Relieves stress
  • Helps you release toxins via sweating
  • May help lower blood pressure and improve cholesterol levels
  • Can lead to a reduced heart rate over time

Square Dancing

  • Provides cardiovascular conditioning
  • May lead to a slower heart rate, lower blood pressure and an improved cholesterol profile
  • Strengthens bones
  • Helps you develop strong social ties
  • Loosens and tones muscles

Physical benefits aside, dancing has a way of brightening up a person’s day, says ballroom owner and operator Karen Tebeau. “A lot of times, when people come into the studio, it’s because there’s been a change in their life: a divorce or they’ve been through a period of depression. They (continue) coming in, and you see a big change. After a while, they’re walking in with a sunny expression. You know it’s the dancing that’s doing that,” she says.

Filed under Fitness Products. Tagged , , , , , , , , ,
Comment

Negative Ion and Hologram Technology – PowerEnergyBalance.com

3 October 2011, 2:13 pm Sticky post

The purpose of the negative ion bracelet is to reduce pain and restore body energy.  Golfers, for example, may use a bracelet to help relieve stresses in their wrists, which enables them to improve their golf swing.

 Other specific effects the bracelet is said to have include: restoration of important balance of ions, warming of feet and hands, greater focus and concentration, and improved recovery of athletic fatigue.

Yoga and other fitness enthusiasts use these bracelets to help maximize their efforts.  So many professional and top level amateur athletes wear these bracelets.   There must be something to them.  I don’t doubt that some wear these bracelets to look good and others wear them just in case.  They don’t want to leave any opportunity behind that might give them an edge.


The bracelet uses yin-yang therapy and what is known  as the “auto-induction” principle. The yin-yang ideally works by giving off specific alternating electrical currents and these currents result through interactions between positive and negative ions. 

Positive and negative ions are found everywhere – from the air, from the ground, and in our bodies. In salts, such as common table salt, the molecules are connected with ionic bonds. Once the bond is broken, which might be caused by water, wind or some outside force, the salt forms a cation and an anion. Cations are positively charged ions and anions are negatively charged ions. These different types of ions circulate through our bodies and serve as everything from the constituents of our PH level to chemical signals for protein. Through the auto-induction principle, the BeBalanced bracelet absorbs the static electricity given off by the body in order to seek balance between these ions.  Pain is caused by an imbalance when organs lose some of their energy.  As energy is reduced, it may fall within the bracelets level of frequency and the bracelet will give off an opposite from of energy.  This process returns the organ or tissue’s energy to its original state, thus negating the pain.

Most of the minus-ion technology that has been created is based in Japan, and is usually grouped with holistic remedies. The primary reason the product sells so effectively is the mass media craze concerning their apparent “health benefits.” Once the word “minus-ion” has been stamped onto a product, it sells extremely well and thus marketers exploit this label.

BeBalanced Energy bracelets provide the energy stimulation you need in the daytime and the balancing effects of ion normalization to produce restful rejuvenating sleep at night.  It is so comfortable you don’t even realize you are wearing one. What you will notice is the benefits from these impressive power bands!!

Our products incorporate health sustaining minerals into a comfortable wearable item whether the BeBalanced bracelet, combination bracelet/watch or the BeBalanced necklace. These minerals naturally counter electrical interference from modern hi-tech devices and buildings while also working to neutralize the harmful effects of pollutants that accumulate within sealed indoor environments.  They will make you feel better.  Become a believer and they will work even better!!!

Interestingly, negative ions – those with excess negative charge – tend to have good impacts on health, while positive ions have bad effects. Negative ions are generated from evaporating water, among other sources. This is why many people experience mood uplifts while walking along a beach, or standing near a waterfall.

Positive ions may be generated by electric discharges – storms, electronic equipment (including computers), electric trains, air conditioning, etc., creating the depressive feelings most of us know only too well.

In summary, some of the benefits people find from wearing BeBalanced Energy bracelets include:  improved flexibility, a greater range of motion, diminished pain, less emotional tension and improved awareness.   BeBalanced Energy products work to restore the body to its natural state and the positive effects are different for everybody.

http://www.PowerEnergyBalance.com    goes into detail about negative ions and hologram technology.  It’s important for you to find out why before buying!!  BeBalanced bracelets and products combine these two technologies for maximum effectiveness.  It will tell you why so many of your friends are wearing these bracelets.   There are so many priced imitations out there and why buy those instead of the real thing.  What are you going to save when the prices fr these bracelets are so reasonable.

http://www.BeBalancedEnergy.com   This is your source for these very special bracelets. 

 

 


Filed under Fitness Products. Tagged , , , , , , , , , , , , ,
Comment

Top Metabolism Boosting Foods – FitnessProspector.com

10 October 2011, 8:31 pm Sticky post

Stoke your metabolic fire and burn calories faster

with diet-friendly foods and beverages. Post this list on your fridge next to the photo of you in your “skinny jeans” and make a copy to bring with you the next time you shop for groceries. Just remember: Calories count, portion control rules and there’s no substitute for a well-balanced diet and regular exercise. So get moving!

1. Water! A new study seems to indicate that drinking water actually speeds up weight loss and boost metabolism. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up! Make sure that you are starting your day with a big big glass of water and drink throughout the day not just all at one time.

2. Green Tea! Studies show that green tea extracts boost metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It’s also a trendy drink among weight-conscious celebrities. You may Have already seen my green tea articles but this may be one really fantastic herb and it tastes nice too!

3. Soup! Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed a n average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water. I used to joke that soup is not a meal but it really dies fill you for very few calories and remember that when you eat a food with a lot of taste it really will satisfy.

4. Grapefruit! The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss and boost metabolism. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit. Grapefruit, because of the soft peel is a nice alternative to an apple of orange and study after study of the last 30 years has shown that it can really help burn fat.

5. Apples and Pears! Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to re searchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.

6. Broccoli! Study after study links calcium and weight loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.

7. Low-Fat Yogurt! Dairy products can boost weight loss efforts, according to a study in the April issue of Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein. As far as superfood go Yogurt is right there. It includes calcium, protein and a ton of other nutrients as well as good bacteria and probiotics for you digestive tract.

8. Lean Turkey! Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat. With the price of chicken going up and up these days Turkey has become a great alternative. Remember that Turkey is a little tougher than chicken and the taste is a little different but it is not just for Thanksgiving and Christmas anymore.

9. Oatmeal! This heart-healthy favorite ranks high on the good carb list, because it’s a good source of cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that keeps you full and provides you with the energy you need to make the most of your workouts. Just be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of vitamins, minerals and fiber. For many years now Pro Bodybuilders have relied on Oatmeal as a staple of their breakfast, it is amazingly high in nutrients.

10. Hot Peppers! Eating hot peppers can speed up and boost metabolism and cool your cravings, researchers at Laval University in Canada found. Here’s why: Capsaicin (a chemical found in jalapeno and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

Filed under Fitness Products. Tagged , , , , , , , ,
Comment

Improve Your Mobility Quickly! – Fitness Tips

21 October 2011, 10:47 pm Sticky post

Can you do a “real” squat? By real, we mean that you can lower your body until the tops of your thighs are at least parallel to the floor. (And lower is better.) If your answer is no, you’re not alone. Because we spend much of our time sitting, many guys have tight hip muscles. This limits your range of motion and prevents you from being able to perform a good, deep squat. The upshot: You work less muscle with every rep, and your athletic performance suffers.

Ever seen a toddler squat? Most are able to lower themselves until their butt touches the backs of their ankles—and they’re able to do it with ease. Unfortunately, as we age, many of us lose this ability. But you can start to regain your mobility with an exercise called “squat with prying.” Try it before every workout, as part of your warmup. You’ll be amazed at how good it will make you feel—and how effective it can be for helping you squat correctly. Watch the video to learn how to do squat with prying with perfect form.

Click here for the video: Squat stretch

 

Filed under Fitness Products. Tagged , , , , , , , ,
Comment

Healthy Eating Plate

23 October 2011, 9:25 pm Sticky post

Filed under Fitness Products. Tagged , , , , , , , ,
Comments Off

Workout Excuses Debunked

31 October 2011, 9:47 pm Sticky post

Have a regular fitness routine? Do you always stick to it? If the answer is no, you’ve probably made one of these excuses before. Before you convince yourself to ditch your gym bag for another day, here are five common excuses and the reasons why they shouldn’t keep you from sweating it out.

    1. I’m too tired: No matter how many times people tell you that exercise will help give you an energy boost, it won’t matter if the thought of actually putting on your sports bra has you spent. But consistency is key to keeping energy levels up. The more regularly you exercise, the more energy you’ll have, meaning you won’t nod off on the couch while trying to catch your favorite primetime shows at night; so, use that as motivation to just do it.
    2. I’m too busy: Who hasn’t looked at their schedule and wondered how they are going to fit it all in? Juggling workouts with work, kids, and social engagements can be a feat in itself. But an effective workout can be had in just 20 minutes or less as long as you’re prepared. Find a few quick workouts to have on hand the next time you have a busy day. Squeeze in a few of these quick five-minute exercises the next time you have a few minutes to spare, or make like perpetually busy working mom Bethenny Frankel and pop in an exercise DVD when you get home. “A long time ago I used to go to a gym or a yoga class, but that involves getting there [and] getting back. I don’t really have that extra time, so I really believe in at-home workouts,” she recently told us.
    3. I don’t want to ruin my makeup/hair/outfit: Has a good hair day ever stopped you from sweating it out and ruining your locks? You’re not alone. Even the surgeon general recently spoke out against using your beauty routine as an excuse for not working out. Before you skip a workout just because you don’t have time for a hairdo or makeup redo, read our quick tips for making the most of your post-workout locker room beauty routine.
    4. I don’t know what to do: Don’t be intimidated by those determined-looking fitness fanatics at your gym. Everyone has been a fitness newbie at one point in their life, and chances are whether they’re whizzing by you on the trail or grunting on a gym machine, they’re not paying attention to what you look like. If you lack the knowledge to do an exercise correctly or don’t want to go it alone, ask a fit friend to show you the ropes, show up early to class to talk to the instructor, or seek out a trainer at your gym (set up a free consultation if you’re not a member of one). “Trainers are there to help and will passionately do so,” says Crunch personal trainer manager Tim Rich.
    5. I’m not in the mood: PMS, fights with the boyfriend, being sick, and other annoyances can make exercising the last thought on your mind. But before you ditch your workout, try these tips for working out when you’re not feeling it. You may find that you feel better, thanks to all those endorphins, after you finish exercising.

http://www.BeBalancedEnergy.com   Have you visited beBalanced yet to check out the BeBalanced Energy bracelets and watches?

Filed under Fitness Products. Tagged , , , , , , , ,
2 Comments

Tips on Eating Healthy During the Holiday Season

13 November 2011, 4:27 pm Sticky post

Being health-conscious doesn’t necessarily mean that you can’t enjoy the holiday season and have a little bit of what you fancy. It simply means that you should continue to be vigilant and be prepared for the festivities. There are many ways in which you can help to strike a balance between maintaining a healthy diet and joining in with the fun and festivities.

 

 

 

1. Exercise:
Most people have a little extra time available over the holiday season when they are not at work. Take this opportunity to develop a regular exercise regime. This will help to burn off the excess calories and fat consumed over this period. It will also get you into the habit of exercising, and you can continue the regime after the holiday season is over.


2. Review your cooking methods:

These days there is no excuse for not utilizing the many healthy ways in which food can be prepared. Instead of frying, grill your food. If you’re roasting, use one of the many available low-calorie spray oils. Try steaming vegetables to retain nutrients and flavor.

3. Invest in lower fat ingredients for cooking:

If you’re preparing a big dinner, why not use half-fat ingredients whenever possible? It is often difficult to tell the difference where taste and flavor are concerned. You can even get low-calorie beers, wines and soft drinks. By simply swapping regular ingredients, foods and drinks for their half-fat alternatives you can make a big cut-back on fat and calorie consumption.

4. Eat regularly:

If you are going to a big party or dinner, don’t starve yourself all day in anticipation. You’re in danger of arriving there feeling ravenous and eating everything in sight. Instead, have some low-fat, healthy snacks throughout the day. By doing this, you’ll be less likely to over-indulge whilst you are out.

5. Prepare for outings:

If you have some big nights out and meals planned over the holiday season, try and compensate by having some healthy eating days leading up to the event. Many of us are only too keen to think that we may as well forget about healthy eating over the holidays. However, it should not be a case of forgetting about your diet, but simply managing it a little more carefully over the holidays.

6. Balance your meals out:

Don’t be tempted to fill up your plate with purely rich, calorie-laden food. Instead, have a little of everything including fruit and vegetables. This way, you’ll still get to indulge as well as receive valuable nutrients and vitamins.

7. Be wary of sugary foods:

Always remember that rich, sugary foods have a nasty habit of making us crave yet more rich and sugary foods. We’ve all been there…over-indulging in sweet or rich food…feeling bloated, sick, and making rash promises to never eat again…and, a couple of hours later, finding ourselves back in the kitchen, picking at leftovers. By ensuring that you practise healthy eating over the holidays, and throw in some form of regular exercise, you can expect to have more energy and fewer cravings.

8. Stock up on healthy snacks:

When you go shopping, be sure to throw some healthy snacking items in to your trolley. Fill up on raw vegetables, such as carrots or celery, which can make a simple snack in times of temptation.

9. Be aware of food allergies:

It is quite possible that you may have an allergy or intolerance to a food, which you may not even be aware of. Because there is a mountain of food waiting around every corner during the holiday season, we sometimes find ourselves gorging on food that we don’t even know the ingredients of. Then we wonder why we’re feeling so ill the next morning! By having a food allergy test, you can identify any foods that you need to avoid during the holiday season in order to maintain your health and enjoy the festivities without suffering.

10. Moderate alcohol intake:

Don’t forget that alcohol is fattening too. That innocent-looking glass of sparkly wine or that small bottle of beer may look as though it will do no harm. However, alcohol contains calories and lots of them. Try and control the amount of alcohol you consume over the holiday period and, in the same way as food, try not to over-indulge regularly. There are plenty of lower-calorie beers and wines available that can help, so opt for the healthier version whenever possible.

11. Be assertive:

Don’t feel as though you have to say yes to everyone that offers you food and drink. If you are not hungry, then simply say so. Do not let yourself be bullied into eating something that you really don’t want.

12. Leave what you don’t want:

Despite what your parents may have drummed into you as a child, don’t feel obliged to clear your plate. When you feel full, stop eating. Simple.

William Connor, M.D., who is Professor of Medicine at OHSU School of Medicine, states that: “The overall clinical impression is that people, after the holidays, weigh more than before because of feasting and lack of physical activity.” Professor Connor goes on to recommend the following: use low-fat recipes; eat smaller portion sizes; use a small plate to regulate food portions; and exercise
regularly and even more so when eating high-fat foods.

Filed under Healthy Eating. Tagged , , , , , , , ,
Comment

Benefits of Meditation for Your Health

29 November 2011, 6:16 pm Sticky post

Overview of Meditation:

Throughout the day, when we experience stress, our bodies automatically react in ways that prepare us to fight or run.  In some cases of extreme danger, this physical response is helpful.  However, a prolonged state of such agitation can cause physical damage to every part of the body. Meditation affects the body in exactly the opposite ways that stress does, restoring the body to a calm state, helping the body to repair itself, and preventing new damage due to the physical effects of stress.

The Benefits of Meditation:

The benefits of meditation are manifold because it can reverse your stress response, thereby shielding you from the effects of chronic stress.  When practicing meditation, your heart rate and breathing slow down, your blood pressure normalizes, you use oxygen more efficiently, and you sweat less. Your adrenal glands produce less cortisol, your mind ages at a slower rate, and your immune function improves.  Your mind also clears and your creativity increases.  People who meditate regularly find it easier to give up life-damaging habits like smoking, drinking and drugs. Meditation research is still new, but promising.

How Meditation Works:

Meditation involves sitting in a relaxed position and clearing your mind.  You may focus on a sound, like “ooommm,” or on your own breathing, or on nothing at all.  It’s necessary to have at least 5 to 20 distraction-free minutes to spend.  (Longer meditation sessions bring greater benefits, but sometimes starting slowly can help you maintain the practice long-term.) It’s helpful to have silence and privacy, but more practiced meditators can practice medtation anywhere.  Many practitioners of meditation attach a spiritual component to it, but it can also be a secular exercise.

Pros Of Meditation:

Meditation is wonderful in that it’s free, always available, and amazingly effective in short-term stress reduction and long-term health.  Benefits can be felt in just one session.  An experienced teacher can be helpful, but isn’t absolutely necessary.

The Cons of Meditation:

It does take some practice, however, and some people find it difficult to “get it” in the beginning.  It also requires a little patience, and may be difficult for people with little free time (like some stay-at-home mothers who get little privacy from small children).  However, the time and effort it takes to learn and practice is well worth it in terms of the benefits it provides.

How Does It Compare To Other Stress Reduction Methods?:

Unlike some medications and herbal therapies, meditation has no potential side effects.  People with physical limitations may find it easier to practice than strenuous physical exercise for stress relief, plus, no special equipment is required.  Unlike enlisting the help of a professional, meditation is free.  However, it does take discipline and commitment, so some people may find it more difficult to maintain as a habit than methods that enlist the help of someone or something outside themselves for added motivation.  Also, some people may find it more difficult to free their minds of the thoughts of the day, and thus find it more difficult than methods like journaling that involve focusing on these events, or methods that in themselves are distracting, like physical exercise or the use of humor.
Filed under Fitness Products. Tagged , , , , , , ,
Comment

The Benefits of an Indoor Cycling Trainer – FitnessProspector.com

7 December 2011, 7:30 pm Sticky post

Why you ask?  Why should you part with your hard earned money to buy a bicycling trainer?  Well the answers SHOULD be obvious to most but if you are the kind of rider that takes 2 hours to watch 60 Minutes then we thought we would help you understand what the benefits of parting with your hard earned money might be.

The right indoor cycling trainer can be the closest exercise machine to simulate actual outdoor cycling.  They are ideal for both apartments, condominiums and houses and some people take advantage of the benefits of cycling trainers in their own living rooms while others use them in their garages.  Once the weather starts to cool down, cyclists and exercise enthusiasts can turn to an indoor cycling trainer.

What is an Indoor Cycling Trainer?

A bike trainer is a device that allows you to ride a bicycle indoors without actually moving.  It is generally used by competitive cyclists for training or for regular cyclists who just don’t want to lose their fitness level over the winter months.  When it gets cold and dark out, the bike trainer is a great way to retain fitness until the hybernation is over.

The actual equipment for a bike trainer is actually a steel or aluminum frame with clamps that hold the bicycle in place.  A roller is attached to the frame in order to press against the rear wheel and provide the resistance needed to give you a workout.  There are different models and manners of providing that friction but they all work in the same basic manner as described here.

Why You Should Consider a Cycling Trainer

Training for Cycling: Professional cyclists and other competitive cyclists benefit from an indoor trainer for sport specific purposes.  With an indoor trainer, they can continue to develop and maintain their skills as well as work on very specific parts of their strategy such as sprinting or out of saddle hill climbing.    Cyclists have to stay in shape and ready for racing, especially when the weather turns cold.  Unlike bike trainers, indoor exercise bikes do not offer the lifelike experience of outdoor cycling.  You still retain the same riding position, handlebars, bicycle seat, and pedal clips as a road bike.

Staying Healthy: Cycling trainers are great devices for staying healthy.  Many people do not enjoy jogging, going to the gym and riding a bike on the road.  Having a simple machine indoors allows one to exercise to stay healthy and stay motivated.  You can even set up the trainer in front of a television for added entertainment and to help the miles click by.  Specialized DVDs are also available that will provide specific workouts that range from mild to grueling.

Losing Weight:  Aside from being healthy, bike trainers actually cause you to sweat.  This means that you are burning calories and potentially losing weight.  With the resistance mechanism on the trainer, you can adjust the amount of resistance for a harder workout.  When the weather is too cold or too hot for outdoor activities, you can use an indoor bike trainer to maintain your fitness program throughout the year.

Building Endurance: Because you hold the same body position and use the same bicycle parts with a bike trainer, you can actually build more endurance than most other indoor exercise machines.  While there are different types of trainers, Rollers offer the most effective endurance building options.  This is because Rollers do not support the bicycle and the rider must balance the bike on his own without coming off. This is a more challenging workout for anyone.

As I mentioned before, Indoor cycling trainers come in a variety of types that are categorized based on resistance.  These include Magnetic, Fluid, Air-Resistance and Computer trainers.  There are also Rollers and Turbo Trainers that function on a slightly different system.  Each type of trainer offers its own benefits in terms of resistance, noise level and overall functionality.

Regardless of the type of trainer, both professional cyclists and exercise enthusiasts can take advantage of the number of benefits.

Filed under Fitness Products. Tagged , , , , , , , , ,
Comment

Need a Jolt? 6 Instant Ways to Recharge Your Battery – FitnessProspector.com

18 December 2011, 9:29 pm Sticky post

1. Take a cold shower (even just a quick one): Your skin contains up to 10 times more receptors for cold than hot, which is why diving into a swimming pool feels so refreshing!
2. Learn to LOVE Oatmeal: A balanced morning meal  – epsecially one that’s chock full of protein – essential for all-day energy. Instant oats are an excellent source, with as many as six grams of protein per packet. The protein found in oatmeal will help increase your energy level in the morning and sustain in throughout the day. Top with raisins, silvered almonds and sliced banana for a satiating bowl.
3. Stock up on lemons: For a quick pick-me-up, steer clear of coffee: A mug of hot water with a squirt of lemon juice will perk you up without the post caffeine slump.
4. Stay Hydrated: Mild dehydration is a common cause of fatigue. To ensure optimal hydration, load up on water dense fruits and veggies such as melons and celery, in addition to drinking lots of water.
5. Have a steak (or some hummus): Many women are deficient in iron, which can cause fatigue. You’ll need a blood test to find out if you’re truly deficient (if so, you may require a supplment), but eating more iron-rich foods is a good first step. Although our bodies don’t absorb plant sources of iron – such as hummus – as readily as animal ones, eating them alongside a source of vitamin C (like red pepper) significantly ups the absorption rate.
6. Take a deep breath: Just 10 minutes of controlled breathing can boost energy and reduce our stress hormone levels by 44 percent. It’s as simple as this: Take a deep breath through your nose as you count to six, pause for two beats and exhale slowly through your mouth for a count of six.

Filed under Fitness Products. Tagged , , , , , , , , ,
Comment

5 Tips For Making Your Fitness Resolution Stick

9 January 2012, 8:58 pm Sticky post

Made a resolution to get fit? While belonging to a gym isn’t necessary, it does make working out a lot more social. Finding your perfect gym match isn’t as simple as picking the one closest to you that fits your budget (although location is a major component). To find the gym that’s right for you, Fitness Director at The Sports Center at Chelsea Piers Josh Fly offers these tips:

  • Pick a gym with lots of options for working out so you don’t get bored.  While a barebones gym with weights and cardio machines may be cheaper, a gym that offers a variety of group fitness classes like boxing, Pilates, cycling and yoga will help beat boredom (and keep your muscles guessing).
  • Be sure that the gym values expertise. Pick a gym with personal trainers who have accredited, top certifications such as those from the American College of Sports Medicine (ACSM), The American Council on Exercise (ACE), The National Strength and Conditioning Association (NSCA) an The National Academy of Sports Medicine (NASM). If they have a Certified Strength and Conditioning Specialist (CSCS) accreditation, it’s even better!
  • When spring fever hits, it’s nice to have the option to go for a group run outside or do yoga on a sundeck. Look for gyms that offer an outdoor component.
  • Don’t let your new membership card collect dust. Find a gym that offers team and small group training to keep you accountable.
  • Each gym has its own personality (from the type of clientele it attracts to the music it plays to the amenities it offers), so pick a gym where you like the vibe.

Make sure your fitness resolutions stick by creating an actionable plan: work out four times a week vs. stay fit. In a  recent study published in the Journal of Personality and Social Psychology, researchers found that committing to a specific plan makes you more likely to accomplish your goal.

Filed under Fitness Products. Tagged , , , , , , , , , , ,
1 Comment

How Celebrities Got Red Carpet Ready for the Golden Globe Awards

16 January 2012, 8:18 pm Sticky post

Last night the red carpet was rolled out and Hollywood’s top stars strut down the walk of fame for this year’s Golden Globe awards. As the cameras roll and pictures are captured, the stars wanted to be looking their best.

Funny man Ricky Gervais hosted this year’s Golden Globes again. While his zingers are what gain him the most attention, he has been noticed for his weight loss this year too. Gervais has dropped about 20 pounds recently. He credits his girlfriend for the success. While attempting to lose weight herself, she began cooking healthier for them both. In addition, Gervais began running. So the tried and true combo of exercising more and eating less has made Gervais ready to look trim in his tux as he notoriously slams celebrities on Sunday night.

The nominees for best performance by an actor in a motion picture include many “A-List” actors including George Clooney, Leonardo DiCaprio, and Brad Pitt. These screen veterans are no strangers to the lime light and they tend to make sure they are camera fit at all times.

George Clooney stays fit by following a balanced diet. He eats high protein foods, lots of fruit and vegetables, and keeps his fat and carb intake low. Clooney’s exercise routine includes aerobics and yoga. Clooney does 90 minute Bikram, or “hot yoga” sessions, even while filming. The hot yoga can speed up metabolism and burn fat faster.

Leonardo DiCaprio received a lot of attention for his dramatic weight loss for his role in last year’s “Inception.” That is not the type of dieting he’s known to do on a daily basis, though. As an avid environmentalist, DiCaprio is a very clean eater and sticks to mainly organic foods. He’s notorious for not touching all the junk that lines the craft services tables during shoots. DiCaprio is another believer in eating less and exercising more when it comes to diets. He’s a weight lifter and relies on strength training for most of his exercise.

Brad Pitt’s fitness has been under the microscope since his roll in “Fight Club.” Fans have wanted to know how to get fight-ready ever since. Pitt engages in some very intense weight and resistance exercises to get the figure we see on the screen. For particular roles, he gets tuned up by spending two to three hours in the gym and has a specific high protein, low carb diet.

The women get less grace on the red carpet. The guys can hide their holiday indulgences under a tux if they choose, but those glamor gowns are not as forgiving. The Best Performance by an Actress category is loaded with this year’s best body predictions.

Charlize Theron wowed the crowds. Theron keeps her stunning figure by adhering to a diet loaded with raw fruits and vegetables. While she loves red meat, she pairs most meals with a hearty serving of vegetables to ward off any further hunger cravings. When she has to lose some weight she avoids alcohol and starchy foods. Theron chooses the outdoors for her exercise. She prefers cycling or even walking verses an indoor machine.

Sharing the top category with Theron is funny woman, Kristen Wiig. Wiig grabbed the camera’s attention with her healthy looks. Wiig may be able to attribute her lean figure to her vegetarian diet. Wiig sticks to a meat-free diet and eats lots of tofu and soy. Wiig also makes sure she drinks plenty of water and admits she has a cranberry juice addiction.

Praised for her work on screen and for her curves off screen, Kate Winslet was up for Best Actress as well. Before she took her seat, the media was all eyes on this healthy actress. Winslet has always gone against the grain of the twig-thin actress image. She admits that she refuses to be thin, and especially torture herself to get there. Winslet is comfortable in her curves and tries to lead the way for other women. She admits to liking her meat and has no interest in only eating salads. Winslet does believe in exercising and swims frequently to stay fit.

These healthy bods walked the red carpet during NBC’s live coverage on Sunday night.

Filed under Fitness Products. Tagged , , , , , , , , , , , ,
1 Comment

Cold Proof Your Winter…

26 January 2012, 9:24 pm Sticky post

…So you can continue to stay active. Discover the sneaky culprits that can bust your immunity — and the proven strategies to instantly boost it.

Sneaky Cold Culprits

Colds are not sexy. But did you know that your sex plays a role in whether you catch one?

Young women fight off colds better than young men do, a new Australian study revealed. However, the gender advantage, which researchers suspect is related to hormones, disappears after menopause.

And decades before that, your immunity begins to wane in other ways. As you get older, some of your key defenses against colds and the flu, called naive immune system cells, dwindle, and this may contribute to an increased risk for getting infections and catching viruses. “The younger you are, the more naive immune system cells you have,” says Rohit Katial, MD, director of allergy and immunology clinical services at National Jewish Health Hospital in Denver. “Every time you encounter an illness, these cells build immunity against the infection. When you come into contact with the same virus in the future, your immune system reacts stronger and faster, so you may not get sick at all.” Unfortunately our bodies produce fewer new naive immune cells every year, making us less equipped to fight new germs, he says.

Your everyday habits can further chip away at your defenses. Check out the most surprising health saboteurs and learn how to boost your immunity and stay sniffle-free all season.

Cold culprit: Your sneakers are in hibernation.

Short days and frigid weather make it tempting to blow off workouts, but if you do, your immune system will suffer. People who exercised at least five days a week had 43 percent fewer days with a cold during the fall and winter than those who broke a sweat less often, according to a study from Appalachian State University in Boone, North Carolina. That’s because during exercise and for three hours afterward, your body steps up the production of important germ-fighting cells called neutrophils. “Every time you work out, you’re protecting yourself against getting sick,” says study author David Nieman. Aim for two and a half hours of moderate physical activity weekly, such as doing your favorite workout DVD or walking. But don’t overdo it. In a study, marathon runners who logged 60 miles a week or more were twice as likely to come down with colds as those who ran less. “Doing any kind of vigorous exercise for 90 minutes or more at a time can put your body at risk for illness,” Nieman says. “At that threshold, your body perceives exercise as a stressor, and your immune system doesn’t function well.”

Cold culprit: You’re feeling crazed at work.

“Chronic stress creates biochemical changes in the body that cause the immune system to function less efficiently,” says Sandra A. Fryhofer, MD, a FITNESS advisory board member. To tame work tension, ask a coworker out to lunch or to join you for a short walk whenever you feel frazzled. “During social interactions our bodies release hormones, like oxytocin, that reduce levels of the stress chemicals cortisol and adrenaline,” says Sharon Toker, PhD, a researcher at Tel Aviv University in Israel who found that employees with strong relationships at work live longer than those who don’t have them.

Cold culprit: Pumpkin-spice lattes are your only source of vitamin D.

Seventy-seven percent of American adults are deficient in D, and they’re 24 to 36 percent more likely to catch colds than people with higher concentrations of it, according to a recent study from the University of Colorado School of Medicine in Aurora. “Without adequate levels of vitamin D, immune cells produce fewer antibacterial proteins and are less efficient at killing viruses and bacteria,” says study author Adit Ginde, MD. Get 1,000 international units of the vitamin a day by filling up on D-rich foods, such as fatty fish (salmon, mackerel, and sardines) and fortified milk and cereals, or by taking a daily supplement, Dr. Fryhofer says. Be sure to also spoon up plenty of D-fortified yogurt, which is rich in good-for-you probiotic bacteria. Research has shown that people who consumed probiotics regularly were 42 percent less likely to suffer from an upper respiratory tract infection than those who took a placebo.

Cold culprit: You wear flannel pj’s to bed every night.

Get in the mood by regularly slipping into some silky, sexy sleepwear instead. People who have sex once or twice a week have a 30 percent higher concentration of disease-fighting immunoglobin A in their bodies, researchers at Wilkes University in Wilkes-Barre, Pennsylvania, found. This antibody — the first line of defense against colds — forms a barrier to pathogens, like viruses. It also binds to any pathogens that slip through and signals the immune system to destroy them. “During sex the body releases a surge of endorphins that strengthen the immune system, which probably accounts for the increase in immunoglobin A,” say study author Carl Charnetski, PhD.

Cold culprit: You have the pizza delivery place on speed dial.

To stay fit this winter, reach for comfort foods that are loaded with fruits and veggies. “Without enough nutrients from produce, your immune system is ill equipped to prevent viruses from replicating and, in turn, making you sick,” says Joel Fuhrman, MD, author of Super Immunity. Incorporate green vegetables — especially spinach, kale, collard greens, bok choy, Brussels sprouts, lettuce, and broccoli — into at least two meals every day. “Greens are packed with isothiocyanates, compounds that activate white blood cells, which fend off viruses and heighten the germ-fighting ability of natural killer cells,” Dr. Fuhrman says. Cold-proofing your diet is easier than you think: Eat more salads and add leafy greens to soups and pasta dishes or top your pizza with them.

Cold culprit: You cocoon all winter long.

Curling up on the couch seems like a good way to shield yourself from illness, but it’s not: Going out to hang with friends may actually keep you healthier. When researchers at Carnegie Mellon University in Pittsburgh exposed study participants to a cold virus, social butterflies with a lot of friends, work pals, and exercise buddies were less likely to get sick than homebodies. Part of the reason may be that supersocial people tend to take better care of themselves; they are healthier eaters and exercise more, says study author Sheldon Cohen, PhD, professor of psychology. So make a point to reply yes to as many invitations as you can, and schedule weekly dates with your BFFs.

Filed under Fitness Products. Tagged , , , , , , , , ,
Comment

15 Great Ways to Lose Weight Fast!

2 February 2012, 5:59 pm Sticky post

Want to lose weight fast? It’s easy to say goodbye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.

No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

1. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda – the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true.

12. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.

13. Choose food that you can chew. Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Plan your meals and snacks ahead of time. Plan your shopping too – make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

15. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.

Filed under Fitness Products. Tagged , , , , , , , , , , , , ,
Comment
« Older Entries