Dynamic Fitness Solutions-the Blog

Yummy Quinoa recipes

2010-04-20T15:42:00.000-07:00

Quinoa is one of my favorite foods, and a great substitute for any grain, and actually a lot healthier! Did you know that 1 serving of quinoa packs 14 grams of protein! Not only that, but it has all the complete amino acids and many necessary vitamins and minerals. Here are some of the recipes that I have tried and love:

Easy Quinoa and Summer Vegetable Stir-Fry Recipe
This easy, toss together quinoa is fabulous hot from the pan. But it's also delicious cool, as a quinoa salad.

First make your quinoa, the easy way. In a rice cooker. Here's the quinoa recipe. You'll need roughly 2 1/2 cups cooked quinoa.

As it cooks, gather and cut up your summer vegetables.

You'll need:

Olive oil
1 onion, diced
3-4 cloves garlic, chopped
1 yellow summer squash, sliced
A fistful of slender asparagus or green beans, trimmed, sliced
1 Japanese eggplant (small eggplants are way less bitter), peeled, sliced into bite size pieces
1 bell pepper- red, yellow, orange or green, cored, sliced
2 cups Baby Bella mushrooms, trimmed, sliced
A handful of grape or cherry tomatoes, halved
Sea salt and ground pepper
Herbs, to taste- parsley, basil, thyme, red pepper flakes- whatever you prefer
1 tablespoon balsamic vinegar
Extra virgin olive oil, to taste

When the quinoa is almost done, heat a splash of light olive oil in a wok or large skillet over medium heat. Add the onion, stir until translucent. Add the garlic and cook for a minute. Add the remaining vegetables. Season with sea salt, pepper, and herbs. Add the balsamic vinegar. Stir-fry until tender.

Scoop the cooked quinoa out of the rice cooker and add it into the wok. Stir to combine with the vegetables. Taste test and add more salt or seasoning if it needs it. Remove from heat. Drizzle with extra virgin olive oil and toss to fluff.

Serve immediately; or allow it to cool, then cover and refrigerate it to eat as a salad. before serving it cold, taste test again and adjust seasonings.

Quinoa Salad Recipe with Yellow Grape Tomatoes, Kalamata Olives, Basil and Mint
Summer is the time for picnics and salads that are easy as pie to toss together. Make this tabbouleh inspired quinoa early in the day, before the heat zaps your cooking mojo. It only gets better the longer it chills.

Amounts are approximations, a template to guide you. Salad making is more of an art than science.

You'll need:

1 clove of garlic, peeled
2 1/2 to 3 cups cooked quinoa
A handful of sweet grape tomatoes
1 carrot, grated
4 scallions, sliced (white and light green sections)
1/4 cup Kalamata olives, whole or pitted and chopped
1/3 cup slivered nuts- pecans, almonds or walnuts
Sea salt and pepper, to taste
1 tablespoon chopped fresh basil leaves
1-2 tablespoons chopped fresh mint leaves
Extra Virgin Olive Oil
Juice of 1-2 lemons or limes, depending upon size

Rub the clove of raw garlic inside a glass or ceramic salad bowl.

While the cooked quinoa is still a bit warm (but not steaming hot) scoop it into a bowl and fluff with a fork.

Halve or quarter the yellow tomatoes and add them to the bowl. Add in the grated carrot, sliced scallions, Kalamata olives, and slivered nuts. Toss lightly to combine.

Season with sea salt and ground pepper. Add the chopped fresh herbs. Drizzle the salad with extra virgin olive oil- enough to moisten. Toss to distribute. Squeeze a lemon or a lime all over the salad and toss.

Taste test (this is the fun part). Adjust the seasonings. Does it need more olive oil? Salt? More citrus? Is there a good balance of quinoa and add-ins?

When the seasoning tastes right, cover and chill until serving (at least one hour, but a few is even better).

Before serving, taste again and readjust seasonings if you need to. Chilling summer salads- such as quinoa, rice or potato- dulls certain flavors a bit.

Quinoa Mushroom Pilaf Recipe
You can use either broth or water to cook this quinoa recipe. For a hearty, flavor-rich quinoa pilaf, use your favorite broth.

First:

Make your quinoa the easy way- using a rice cooker. You'll need roughly 2 1/2 - 3 cups cooked quinoa. Here's the organic brand of quinoa I used.

As the quinoa cooks, gather and cut up your vegetables.

You'll need:

Olive oil
2 cloves garlic, finely chopped
1 small to medium yellow bell pepper, diced fine
1 small to medium green bell pepper, diced fine
2 cups sliced mushrooms
Sea salt and ground pepper, to taste
2 tablespoons fresh chopped parsley
1 teaspoon Greek Seasoning (mint, lemon, basil, oregano mix)
2 scallions (spring onions) sliced- white and light green sections
Squeeze of fresh lemon juice
Extra virgin olive oil, to taste

Option:

Toasted pine nuts, for serving

When the quinoa is almost done, heat a splash of olive oil in a large skillet over medium heat. Add the garlic, yellow and green pepper; and stir over medium heat until slightly softened. Add in the mushrooms. Season with sea salt, and ground pepper, to taste. Add the Greek seasoning. Stir and cook until the mushrooms are tender.

Scoop the cooked quinoa out of the rice cooker and add it into the mushroom- pepper mixture. Add in the sliced scallions. Stir to combine. Squeeze fresh lemon juice all over the quinoa and drizzle with extra virgin olive oil. Toss to coat the quinoa.

Taste test and add more salt or seasoning if it needs it.

Sprinkle with toasted pine nuts , if desired.

Serve immediately; or allow it to cool, then cover and refrigerate it to eat as a salad.

Note on chilling this quinoa: Before serving this quinoa cold, taste test again and adjust seasonings; chilling often dulls the flavors in these kinds of salads. I usually allow quinoa salad a few minutes out of the fridge before serving; letting it to come to room temperature helps the flavors. If making ahead as a salad, I'd use water instead of broth- personal preference.

Update and apology

2010-04-15T15:54:00.000-07:00

If I have any readers left out there, I'm apologize for not being here for the past few months. But let me tell you, I have a good excuse this time. I have cancer. Yes, it came as the biggest shock of my life back in January. I'm so healthy. I'm so strong. But I'm learning that NOBODY is immune to cancer. Most of my good friends and family are aware of this happening, but if there is anyone out there that might not know, here's a brief recap:

2 years ago, while pregnant with my little one, I had a mole on my leg change. I had it checked out and it turned out to be malignant melanoma. I had it removed and all the margins were clear. So, no other tests needed to be done. Just be diligent about my dermatologist visits, which I was. Fast forward to Christmas 2009. Two days after Christmas, I discovered a small, firm lump in my groin. It appeared out of nowhere and I was immediately concerned. It was removed and it turned out be a cancercous lymph node. This put me in Stage III melanoma, with a roughly 50% chance of survival past 5 yrs. I know, scary. I had a PET scan done right after surgery which revealed no disease anywhere else. Whew. I then had a complete lymph node dissection late January to remove the bed of lymph nodes there in my groin. Those were all negative. Another miracle. But I still had a 40% chance of recurrence. I didn't feel good about doing nothing and just watching and waiting, so I investigated treatment options (which aren't great for advanced melanoma), and decided on doing a clinical trial in S.F. (where my parents live). So, that's where I am at now.

The trial is 27 months long, but the first 3 months of the induction phase require me to have injections every 3 weeks. In between that are scans and other tests to make sure the disease doesn't come back or grow. My kids and I moved out here for that duration (until mid-June), after which point, we will return to Boise. Then I will fly out every 3 months for maintenance injections for the remainder of the study.

So, that is it. I am hopeful. I have faith. I am positive. I have SOOOOO much support around me through my family, friends, church members, and my team of doctors. I feel very optimistic about the future and have already told Cancer that it picked the WRONG DOOR, and that it won't WIN. I am determined to beat this thing, whatever it takes, however long it takes, and know I will come out on top in the end. Most importantly, I have the Lord on my side. I am quite blessed! And I am grateful for so much-especially right now for a healthy, strong, young (well, sort of!) body that has the ability to beat this awful disease.

If you're out there, don't give up hope on me. I'm still here. Screaming and kicking. And I'm healthier and stronger than ever. In fact, I survived the winter without ONE cold. My immune system is doing its job. Please keep checking in as things have settled down (somewhat), I promise to be more diligent about this blog!

Oh, and prayers are always welcome! :)

Your Healthiest Year Ever!

2010-01-04T13:58:00.000-08:00

I found this article, written by Stephen R. Covey which I liked regarding making and more importantly, sticking to our New Years resolutions. These 12 new developments will keep you feeling fit.

Early indicators are that the coming year will be one of the most challenging in a generation. Even more troubling, many events seem beyond our influence. When you feel control over your life slipping, that's the time to focus on things you can influence. The place to start: ourselves, particularly our health.

The beginning of a new year is one of our most powerful opportunities to start over. After years of setting and failing to keep New Year's resolutions, you may think you have a problem with self-discipline. More likely, it's that you aren't sufficiently clear about what matters most to you. Once you know what is important, it's easy to say no to the unimportant.

This year, resolve to start a new habit connected to your health. To help, USA WEEKEND has gathered 12 of the newest findings in health research -- one for each month of 2009 -- to keep you well, even through tough times. As always, be sure to consult your doctor before you make any changes. And good luck on a happy, healthy new year!

1. Eat right, breathe easy.
Here's a reason to get a handle on your heartburn: A recent study finds chronic heartburn can cause asthma.

About half of asthma sufferers have some degree of gastroesophageal reflux disease, or GERD, characterized by repeated bouts of acid reflux or heartburn. Duke University researchers say that may be because the stomach contents and acidic digestive juices that reflux into the lungs and esophagus injure lung tissue and over time can lead to asthma-causing immune system changes.

To curb GERD: Eat smaller meals; limit trigger foods; and ask your doctor whether you should take medication.

2. Boost your fitness with food.
HDL, the "good" cholesterol, reduces the risk of heart disease and limits the damage of LDL, "the bad cholesterol." It also may help you get fitter. In an Italian study, seniors with high HDL levels had greater lower-body fitness and did better in walking tests than those with low HDL levels.

To boost your HDL: Try exercise, weight control and a diet high in monounsaturated fats, such as olive oil, nuts, avocados and olives. A Finnish study also showed that about two-thirds of a cup of berries daily for two months helped raise HDL and reduce high blood pressure.

3. For energy, move it.
Regular exercise, even if non-strenuous, can help you out of a rut. Both low- and moderate-intensity exercise upped energy levels by 20% in sedentary young adults who, like about 25% of Americans, report persistent but non-chronic fatigue, finds a University of Georgia study. Participants who rode exercise bikes for 20 minutes three times a week for six weeks reported feeling energized, regardless of exertion level. Those who took it easier had a 65% reduction in fatigue, while more moderate exercisers reported a 49% improvement. Either way, exercise acts directly on the central nervous system to increase energy and reduce fatigue, researchers say.

4. Sweat it out ...
... if you are one of the 24% of Americans with metabolic syndrome, a set of physical problems that combine to increase the risk of coronary heart disease, among others. Quick bursts of high-intensity exercise, as opposed to longer, more moderate exercise, can help and even reverse metabolic syndrome, says a recent Norwegian study.

But before you put on your hard-core sprinter's game face, note: The American Heart Association recommends 30 minutes of moderate-intensity exercise most days of the week for metabolic syndrome sufferers. Consult your doctor before changing your workout.

5. Ditch depression with D.
A low level of vitamin D -- the "sunshine vitamin" -- can put a damper on your mood. Depressed people had 14% less vitamin D in their blood than non-depressed people in a Dutch study of 1,282 seniors. So load up on D: While you're improving your mood, you'll be helping your bones, too. Adequate levels of vitamin D also are vital for calcium absorption and bone health.

But don't stop there. You can eat your way to a happier day. Omega-3 fatty acids found in foods such as salmon, walnuts, flaxseed, scallops and cod-liver oil also help fight depression, mood disorders, schizophrenia and dementia, found a study in the medical journal "Nature Reviews Neuroscience."

6. Get soles.
If you have foot pain, it may be time to invest in customized insoles. For the estimated one in four Americans with achy feet, "foot orthoses" are the cure, finds a recent review of 11 trials. Orthoses provided at least short-term relief from foot pain for people with high arches, prominent toe joints, juvenile arthritis and rheumatoid arthritis, the studies found.

7. Go from good to grape.
Turns out, juice sippers can enjoy the health benefits of grapes the same as their wine-drinking counterparts. The fruit, consumed in all its forms, can reduce the risk of heart disease, a new study finds. Grape juice improves blood flow and lowers blood pressure; grape-seed extract helps to lower cholesterol.

8. Go soft on sleep.
Hard beds are often prescribed for back-pain sufferers, but new research finds soft is better. In a Danish study, people with chronic low back pain who slept on water beds or a body-conforming foam mattress reported less pain and nearly an hour more of sleep a night than those who slept on a hard futon mattress for a month.

9. Make like a fish and swim.
Time to take a dip. Low-impact water exercises can ease pain and improve function in people with osteoarthritis of the hip and knee, concludes a medical review. Exercising in water is especially effective for reducing knee pain. In a Brazilian study, osteoarthritis patients reported 22% less knee pain immediately after aquatic exercise than after conventional exercises. Pool therapy, such as strengthening, stretching and aerobic exercises, lightens the body-weight load on joints.

10. Network your way to happiness.
It's no surprise that we are influenced by the moods of those around us. But now, a study shows that people we don't even know can make us happier.

According to a new study, you can be six degrees removed from someone and still catch that person's good karma. In other words, happiness is "viral," and it actually can spread not just from one friend to another, but to friends of friends of friends. That's what researchers at Harvard Medical School and the University of California-San Diego found when they analyzed the social networks of 4,739 people who had filled out a questionnaire about how happy they were.

So if you've resisted joining a social networking website such as Facebook or LinkedIn or trying real-world activities like book clubs or professional networking events, maybe it's time to explore!

11. Pop some pine bark.
Herbal supplements have been called everything from magic pills to poison. Now a study touts the benefits of a pine bark extract called Pycnogenol. Sold over the counter, the supplement helped lower blood glucose levels and blood pressure in type 2 diabetics, University of Arizona researchers say. Nearly 60% of study participants who took 125mg of Pycnogenol every day for 12 weeks were able to cut their blood pressure medication by half. They also had drops of 23.7 points in their fasting blood glucose levels and 12.7 points in LDL cholesterol. In other studies, Pycnogenol -- an antioxidant -- also was shown to reduce osteoarthritis joint pain and stiffness.

12. Look for the salt.
"Consumer Reports" finds sodium stashed in alarming quantities in some surprising sources, ranging from cottage cheese to Caesar salads.

Among the 37 processed foods the magazine's researchers analyzed:

A Premium Caesar Salad with grilled chicken from McDonald's -- without dressing -- had more than double the salt (890mg) of a large order of fries (350mg).

A maple- and brown sugar-flavored instant oatmeal had more than three times as much sodium as the plain kind.

The recommended daily limit for salt is 2,300mg (one teaspoon). Try to avoid processed food and read food labels to steer clear of the worst offenders.

Source: USA Weekend

50 Ways to Cut 500 Calories

2009-12-14T20:26:00.000-08:00

If you ate too many chocolate-covered cherries, or indulged in more eggnog that you shoud've, you're not alone. If you fell off your diet wagon over the holidays, don't panic. Jump back on and get rolling again with these great ideas to recover from your indulgences.

The most basic way to lose weight is to slash calories. That’s Diet 101. But how many do you really have to cut or burn to see results? It’s simple: You can drop a pound a week by trimming 500 calories each day. (Calories burned are based on a 150-pound woman.) In fact, do a couple of swaps a day and you can drop 10 pounds in five weeks! So try these 50 easy tweaks—and get the slim body you want in no time.

1. Shake your groove thing. Dance for just two hours and torch 500 calories. (A little air guitar will burn a few extra calories, too.)
2. Get enough sleep. A lack of shut-eye can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep noshed more during the day. Snooze more and save about 1,087 calories.
3. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade one hour of TV for a casual walk. Together, that’s 527 calories burned.
4. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.
5. Limit dinner guests. Eating with seven or more other guests can make you eat 96 percent more food, says Brian Wansink, Ph.D., author of Mindless Eating. That’s like doubling your dinner! Dine with fewer guests to save 500 or more calories.
6. Simple tricks to fill up (with less!). For breakfast, eat two boiled or poached eggs. (You’ll feel fuller and eat about 416 fewer calories the rest of the day.) Before lunch and dinner, enjoy 1 cup low-cal soup. (You’ll eat about 134 calories less at each meal.) And save a total of 684 calories for the day.
7. Limit salad toppings. A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms) and using half the dressing.
8. Don’t clean your plate. Leave 25 percent of your food on the plate at every meal, says weight-loss expert James O. Hill, Ph.D., author of The Step Diet. If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.
9. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25 percent less—and save up to 500 calories. You won’t feel any less full, either, researchers say.
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10. Serve and sit. Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds. Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too.
11. Make a swap. Use 1 cup plain fat-free yogurt instead of 1 cup heavy cream in a favorite baking recipe. Save 684 calories.
12. Make mine a mini. Check out menus for small versions of great desserts, so you can dodge calories and end your meal on a sweet note. P.F. Chang’s Great Wall of Chocolate (designed for one diner!) is 1,440 calories. The Mini Great Wall? A chocolatey yet svelte 150 calories. You’ll save 1,290-calories.
13. Ditch that buttered movie popcorn. Yes, the large popcorn at the concession stand weighs in at a whopping 1,005 calories. Smuggle in your own (microwave-popped, 94 percent fat-free, of course) and save more than 700 calories.
14. Count your chips (and crackers). No, you can’t eat your snacks from a large bag or box because it’s waaaay too tempting to eat until the bag is empty. (Remember Oprah’s blue corn–tortilla chip confession?) A chip-bender to the bottom of a 9-ounce bag is 1,260 calories sans the dip. So stick to one serving, about 15 chips—that’s 140 calories—or pick up some 100-calorie snack packs and save 1,120 calories.
15. Step away from the nuts, especially if they’re in a big bowl. The bigger the serving bowl, the more you’ll eat, Cornell University researchers say. Nuts have heart-healthy fats, but they’re also high in calories: One handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; three handfuls have 525. Cut out nuts altogether and save more than 500 calories. Can’t resist ’em? Eat pistachios: Two handfuls are just 159 calories, and the shelling will slow down your munching.
16. Skip the whip—or at least size it down. Dessert-like coffee creations can contain as many as 670 calories, with large sizes and options like whipped cream, whole milk and syrups. Craving whipped cream? Try it on a shot of espresso for a total of just 30 calories. You save 640 calories!
17. Kick the soda habit. A 12-ounce soft drink has about 150 to 180 calories. If you down two or three a day, you’re getting lots of extra calories. Quench your thirst with water and save as many as 540 calories.
18. Drink sugar-free. A 20-ounce tea with added fruit juices can have 400-plus calories. And Southern-style sweet tea isn’t much better than soda: a 16-ounce bottle of syrupy sweet tea has 180 calories; three of those are 540 calories. Choose sugar-free sips and save more than 400 calories.
19. Skinny up cocktails. Syrups, sour mix, sugary fruit juices and creamy additions turn drinks into desserts: an indulgent Mudslide can have more than 800 calories. Order drinks mixed with club soda, tonic water, cranberry juice or a squeeze of citrus; or try distilled liquors on the rocks. You’ll save up to 800 calories.
20. Eat less pasta. One cup of pasta is just 220 calories. But typical dinner portions at restaurants can be as much as 480 percent larger than that 1 cup, according to New York University research. That’s 1,056 calories. Even if you eat 2 whole cups of noodles, you’ll still save 616 calories.
21. Get out your knitting needles. An afternoon of knitting can burn more than 500 calories (at a rate of about 100 an hour).
22. Clean house. Tidy up for 2 1/2 hours and burn 510 calories.
23. Check the number of servings in a dish. The calorie count on the menu for shrimp fried rice may say 350 calories per serving, but what’s set in front of you may actually contain four servings. Split it with three friends, and save 1,050 calories.
24. Beware the healthy-food trap. People let their guard down when the menu is full of healthy fare, underestimating calories by as much as 35 perecnt, research by the Cornell University Food and Brand Lab shows. You’re also more likely to order drinks, sides and desserts with up to 131 percent more calories when you have a healthy entrée. Skip caloric sides—a cookie, chips—to save 500-plus calories.
25. Build a lean burrito—and you’ll save 630 calories. Here's how:
Instead of a flour tortilla, order lettuce.
Instead of cheese, order guacamole.
Instead of ground beef, shredded pork.
Instead of black beans, order pinto beans.
Instead of rice, order corn salsa
Instead of salsa, order pico de gallo
The reduced calorie options add up to 490 calories—down from 1,120.
26. Think small at the ice cream shop. Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce.
27. Think thin when it comes to pizza. Eat two slices of a medium thin-crust veggie pizza (360 calories) instead of two slices of a large, meaty deep-dish pizza (940 calories) and save 580 calories.
28. Beware hidden oils. Ask to have your food cooked with a little stock instead of oil, or order steamed or poached entrées: you’ll save 124 calories per tablespoon of oil. Also, have the kitchen skip oils added at the last minute like basil oil or chive oil, and save another 40 calories per teaspoon.
29. Order spaghetti with meat sauce instead of spaghetti with Italian sausage and save 560 calories. Even better: Order mushroom ravioli (670 calories) or pasta marinara (430 calories).
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30. Nix that smoothie a day. A large 32-ounce smoothie can have 800 or more calories. That really adds up if you’re having on-the-go breakfast several times a week. Instead, try a filling lower-calorie starter of oatmeal with brown sugar and banana slices, and a cup of black coffee. You’ll save 518 calories.
31. Help a friend move. You’ll burn more than 600 calories in one hour of carrying boxes and furniture up and down the stairs.
32. Shovel snow. Clearing the driveway and sidewalks for one hour and 15 minutes will torch 510 calories.
33. Ice-skate for one hour and five minutes and burn 516 calories. (Or go inline skating and slash 562.)
34. Tap your foot. Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).
35. Be the hostess with the mostest. Go grocery shopping for one hour, put away your groceries, spend two hours cooking a fabulous holiday feast, set the table and serve. Then toast yourself for the awesome 640 calorie-burn. (A glass of champagne is only about 106 calories, so you’re still ahead.)
36. Go window-shopping. Whether you buy anything or not, an afternoon of walking around and trying on clothes can torch 548 calories.
37. Hit the pool. Do one hour of laps or 55 minutes of jogging in the water to burn 500 calories.
38. Stroll your way slim. Spend an afternoon pushing junior from the giraffes to the sea lions at the zoo (or around the aquarium or museum) and burn 523 calories.
39. Head to a county fair or amusement park. You’ll slash 612 calories in three hours from the casual walking and standing in lines. (Subtract 105 calories if you have cotton candy.)
40. Play a game of touch football or basketball with your kids for one hour and burn 500 calories.
41. Head for the nearest hill. Go sledding with the kiddos for one hour and five minutes. You’ll burn 500-plus calories.
42. Do an hour of circuit training and you’ll burn 544 calories.
43. Tackle the garage. Clearing out junk for 1 hour and 30 minutes will burn 510 calories.
44. Rake the leaves. Do yard work for 1 hour and 45 minutes and burn 512 calories. (Jumping in the leaf pile won’t hurt, either.)
45. Kickbox. Sign up for kickboxing and burn 510 calories in a 45-minute class.
46. Go cross-country skiing for one hour and five minutes and sizzle off 516 calories.
47. Exercise at home. Pop in a one-hour aerobics DVD, and finish with 20 minutes of yoga—500 calories, gone.
48. Walk or run a 10K and you’ll burn up to 680 calories.
49. Go hiking. Just one hour and 15 minutes will burn 510 calories.
50. Cut down your own Christmas tree. Hike out, find the perfect tree, cut it, and take it home. Put it up and decorate it for 1 hour to burn 519 calories.

-Source: MSN Health

The 5 Rules of Flat Abs

2009-12-01T12:27:00.000-08:00

Most of us don't stress about a bit of belly fat hanging over our waistbands during the winter—after all, damage control is just a body-shaping undergarment away, right? But what if you're headed to a place where not even Spanx can save you: the beach or the pool?

The frustrating reality is that the midsection is one of the trickiest areas to tone. That's why even women dedicated to regular exercise often can't iron out their abs. Fortunately, I've come up with some tips and tricks for the ultimate tummy—flattening plan. Not only is it super effective, but it's likely loads easier than the agonizing ab workouts you've been putting yourself through (that are probably getting you no results!).

RULE #1: Attack your hidden core muscles.

Crunches target only superficial muscles, so they aren't the most efficient way to work your abs. Fact: To burn one pound of fat, you have to do 250,000 crunches. That's 100 crunches a day for seven years. Uh, no thanks. Instead, you should target the muscles that lie beneath the superficial ones: your transverse abdominis, multifidis, and internal obliques. Strengthening them pulls in your middle like a corset, keeping the area looking flat and toned. Core moves like planks or mountain climbers (see below) target these "hidden" muscles. To practice engaging them, try this drill: Lie on your back and place your palms just below your navel. Exhale and allow your tummy to expand as far as you can, then focus on pulling your belly button toward your spine, drawing your abdomen toward the floor. Hold for 5 seconds. Repeat 8 to 10 times.

RULE #2: Move your butt.

Your booty and your belly are unlikely partners in crime. Here's why: Over time, sitting around too much renders your glutes practically useless and causes your hip flexors—the muscles that connect your hipbones to your legs—to become stiff. This couch-potato combo tilts your pelvis forward, which increases the arch in your back and puts stress on your spine. From a cosmetic standpoint, it pushes your abdomen out, making even a relatively flat stomach bulge. That means that to lose your gut, you've got to work your butt. Exercises like the single-leg deadlift and hip-glute raise (see below) will help you get a stronger behind. Combat tight hip flexors with this stretch: In a lunge position, lower yourself so your back knee is resting on the floor. Push your hips forward, keeping your back upright, until you feel a stretch in the front of the hip. Hold for 10 seconds, relax, and repeat. Switch legs. You can increase the stretch by reaching your arms over your head.

RULE #3: Eat flat-belly foods.

You can't see ab muscles if they're buried under a layer of fat. Excavate them by following these easy dietary guidelines.

*Pump up your protein intake. Substituting meat, fish, dairy, and nuts for carbs can reduce the amount of fat around your middle. Researchers have discovered that when people exchange carbohydrates in favor of an equal amount of protein, they reduced overall belly fat.

*Eliminate added sugar. The average American eats about 20 teaspoons of sugar daily in the form of processed foods like soda, baked goods, breakfast cereals, fruit drinks, and even flavored yogurt. That's about 325 empty calories every day. All that sugar increases insulin production, which slows your metabolism.

*Don't fear fat. Research shows that diets containing more than 50 percent fat are just as effective for weight loss as those that are low in fat. Fat is filling and adds flavor to your meals—both of which help you avoid feeling deprived, so you can stick to your diet. Eat foods rich in monounsaturated fats, such as olives, nuts, and avocados; research has even found that it's OK to enjoy whole foods that contain saturated fat (including milk, cheese, and butter) in moderation.

*Beat the bloat. No matter how much ab fat you lose or muscle you tone, if you're bloated, you won't look (or feel!) your best in a swimsuit. Carbonated beverages, and even good-for-you foods such as beans and broccoli, can make your stomach swell. And keep your sodium intake in check: Nutritionists suggest you stay under 2,000 milligrams to avoid retaining excess water. (Most of us get closer to 5,000 a day.)

RULE #4: Stop stressing.

Your kids. Your in-laws. Your never-ending to-do list. I get it—life is hard. But anxiety can produce extra cortisol, a hormone that encourages the body to store fat, particularly in your belly. According to researchers, your midsection is four times as likely as the rest of your body to store stress-induced fat. Help keep anxiety in check by taking little breaks from work every 90 minutes. Another way stress sabotages your abs: When tension runs high, we reach for fattening foods. To keep your hand out of the office candy jar, keep it out of reach. In one study, participants who had to walk six feet to reach the candy ate up to seven fewer chocolates per day than when the jar was conveniently located at their desk.

RULE #5: Work your abs less often.

Ditch your daily ab workouts. You need only three sessions a week to see maximum results. Training every day with endless crunches won't flatten your belly faster. You'll see benefits quicker if you give your muscles a day to fully recover between workouts. That's because stressing your muscles during a workout breaks down the tissues, and they need rest days to rebuild and get stronger. What's more, you should stick to only 15 to 20 reps of each move. If you can easily do that many, it's time to for harder moves. And if flat abs are important to you, promote them to the top of your fitness to-do list. A lot of people exercise their abdominal muscles at the end of their workout, and that's when you get sloppy or run out of time. You should do them first, and then move on to your cardio. To get them looking great, you need to make them a priority. You'll be glad you did.

Pump up, slim down

2009-10-25T14:36:00.000-07:00

Tired of sweating all over every piece of cardio equipment at the gym and still getting zero love from the scale? You need more iron. And not in your diet—in your hands. According to the National Center for Health Statistics, a mere 21 percent of women strength train two or more times a week. What you don't know: When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don't cut a single calorie. That translates to as much as three inches total off your waist and hips. Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea. Need more convincing? Read on for more solid reasons why you should build flex time into your day.

Torch Calories 24/7. Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle. What's more, increasing that afterburn is as easy as upping the weight on your bar. In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max). There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman's weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine's Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 200 calories a day without even trying.

Target Your Trouble Spots. If you've ever tried to ditch the saddlebags and ended up a bra size smaller instead, you know that where you lose is as important as how much. As great as it might be to see the numbers on the scale go down, when you're on a strict cardio-only program your victory is likely to be empty. A recent study at the University of Alabama at Birmingham compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle. Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat—the Buddha-belly kind that's associated with diseases from diabetes to cancer. Just don't rely exclusively on the scale to track your progress in the battle of the bulge. Because muscle is denser than fat, it squeezes the same amount of weight into less space. "Often, our clients' scales won't drop as fast, but they'll fit into smaller jeans," says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, California. And it's the number on the tag inside your bootcuts you want to get lower, right?

Start Pumping. Begin with three weight-training sessions each week. For the greatest calorie burn, aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that will zap several different muscle groups at a time—for example, squats, which call on muscles in both the front and back of your legs, as opposed to leg extensions, which isolate the quads. For each exercise you do, try to perform three sets of 10 to 12 reps with a weight heavy enough that by your last rep you can't eke out another one without compromising your form. To spark further muscle building, William Kraemer, Ph.D., a professor of kinesiology at the University of Connecticut, suggests alternating moderate-intensity workouts of 8 to 10 reps with lighter-weight 12- to 15-rep sets and super-hard 3- to 5-rep sets. And remember to fuel your workout properly. Too many dieters make the fatal error of cutting back on crucial muscle-maintaining protein when they want to slash their overall calorie intake. The counterproductive result: They lose muscle along with any fat that might have melted away. Sports nutritionist Cassandra Forsythe, Ph.D., co-author of The New Rules of Lifting for Women, recommends that you eat one gram of protein for every pound of your body weight that does not come from fat. For instance, a 140-pound woman whose body fat is 25 percent would need 105 grams of high-quality protein. That's roughly four servings a day; the best sources are chicken or other lean meats, soy products, and eggs. Ready to turn yourself into a lean, mean, calorie-torching machine? Then go get pumped!

Source: Womens Health

7 Secrets to Highly Successful Weight Loss

2009-10-11T19:07:00.000-07:00

Your weight-loss strategy should be similarly inspired. Find someone who inspires you and find out what they do to look so good. Or follow the tips below. Willpower alone won't shrink your waist—you need facts on your side if you're going to maintain the resolve you showed last January. Luckily, there are scientists who study weight loss and regularly come up with good advice, the latest and greatest of which I've gathered for you here. Your new body starts now. Bonus tip: It’s never too late to get back in shape.

Weigh yourself. Often experts used to suggest staying off the scale—it can be discouraging. But after studying 3,500 individuals from the National Weight Control Registry (NWCR) who've maintained 60 or more pounds of weight loss for at least a year, researchers found that 44 percent weighed themselves daily. "They use it as an early warning system for preventing weight regain," says James Hill, Ph.D., NWCR cofounder and director of the Center for Human Nutrition at the University of Colorado.

Beware of tastebud betrayal. "Hunger increases taste sensitivity to sweet and salty substances," says researcher Yuriy Zverev, of the University of Malawi. This means vending-machine snacks (which come in two flavors: sweet or salty—coincidence?) will taste even better when you're hungry. You could trust that you'd savor the flavor by eating only a small amount. (Right.) Or you could sidestep this land mine altogether. "Eat offensively," says Katherine Tallmadge, M.A., R.D., a spokeswoman for the American Dietetic Association. "Eat regularly during the day to stave off cravings and the bingeing that can result." Bonus tip: You don’t have to abandon all of your indulges to lose weight and keep it off.

Turn off the TV. Scientists at Brookhaven National Laboratory in New York recently determined that simply seeing food can trigger a physiological "feed me" response. In the study, visual food cues caused brain activity to jump by 24 percent—mostly in the orbitofrontal cortex, the area of the brain related to drive and acquisition. So a constant barrage of pizza-delivery ads on TV could test your limits. And don't get me started on the Food Network.

Snack on almonds. Seventy per day, to be exact. That's the number that people in a City of Hope National Medical Center experiment ate daily for six months, in conjunction with a reduced-calorie diet, to drop 18 percent of their body weight. Study author Michelle Wien partially credits the satiety factor. "Almonds are a nutrient-dense food that provides healthful monounsaturated fat, protein and fiber, which together contribute to feeling full," she says. Go for whole almonds in their unsalted, raw or dry-roasted state. Fifteen to 20 will do the trick for a quick snack. Try 50 as a meal replacement.

Go under the needle. When Polish researchers examined acupuncture as a diet aid, they found that people who got needled lost 10 more pounds and ticked 2 additional points off their BMIs compared with those who merely cut calories. Marie Cargill, a licensed acupuncturist in the Boston area, explains that pressure points on the body—mostly on the ear—work as a switchboard to the brain, triggering electrical pulses that suppress appetite. "The ear system is very effective for addiction treatment," she says.

Pour a bowl of cereal for lunch. A study from Purdue University shows that eating cereal in place of meals helps you lose weight. Participants consumed an average of 640 fewer total daily calories and lost roughly 4 pounds during the two-week intervention. According to study author Richard Mattes, M.P.H., Ph.D., R.D., the approach teaches portion control with a convenient, easy-to-use food. Important though-stick to filling, high-fiber cereals, like All-Bran or Fiber One, and eat them with low-fat milk.

Eat a cow's worth. Of dairy, that is. Reports of the benefits just keep coming. Recently, a University of Tennessee study found that people who ate a daily 1,200 milligrams (mg) of calcium from dairy lost an average of 24 pounds, or 11 percent of their total body weight. "When you don't have enough calcium in your diet, you're more efficient at making fat and less efficient at breaking down fat, causing a bigger, fatter fat cell," says lead researcher Michael Zemel, Ph.D. Get the just-right amount by taking in two 8-ounce glasses of low-fat milk (699 mg), a cup of low-fat yogurt (338 mg) and an ounce and a half of cheese (287 mg).

Gamble on yourself. Take a cue from the poker craze and wager against a friend to see who can shed the most pounds. "Men especially do really well when they make weight loss a competitive game," says New York City nutritionist Joy Bauer, M.S., R.D., author of Cooking with Joy. "Have a six-month and a one-year check-in—none of that two-week garbage."

Source: MSN "7 Secrets to Highly Successful Weight Loss" (Sept 30, 2009)

20 Ways to Eat Healthier Now

2009-10-04T14:35:00.000-07:00

I know, I know, I promised I would get better at updating this blog more frequently. Life is well, nuts, I suppose and I'm also a little discouraged that I don't appear to have many readers or "followers" out there anymore! Probably because I haven't been consistent at posting, and for that, I'm sorry. I've got all these great ideas though to post on and would also like your ideas or questions. So, please keep reading, comment, and ASK ME QUESTIONS!! :) Thank you.

Remember when we were kids and we would eat when hungry, stop when full, and go run off without worrying how many calories or fat grams we just consumed? Here are 20 easy-as-pie rules to eating right for you and your inner 8-year old.

1. Eat like a tourist in Greece. Mediterranean diets, which are full of fish, chicken, and fresh vegeatbles can help lower your risk for heart disease and keep you slim.

2. If you can't grow it, don't eat it. A potato comes from the ground, an egg from a hen. But where did that Pop-tart come from? This one's pretty much a no-brainer, but a good general rule of thumb is to do most of your grocery shopping around the PERIMETER of the store, not the aisles where all the unhealthy, processed food is. This will ultimatly not only save your belly, but your budget.

3. Read the back of the box first. Make sure to flip around the box to read the ingredients. The more ingredients, the more likely it has visited a few processing plants where something artificial was mixed in.

4. The crunchier, the better. Snacks that offer a big, satisfying crunch when you bite into them-and I mean apples, celery, snap peas and nuts, not chips-keep your mouth busy longer than food you slurp. The more you chew, the slower you eat and the more time your body has to register fullness.

5. You can always have more. Tomorrow. A food shortage is not imminent. Besides, anything you eat after you're full doesn't even taste as good. There is a toning down of taste buds after the first few bites. So savor a few bites today and enjoy a little the next day...

6. A frozen berry beats a fresh doughnut. Puchasing organic local produce is better for both the environment and your health, but when the nearest farm is hours away, don't default to a package or Oreos. Frozen, canned, and fresh fruit all have comparable amounts of nutrients.

7. You can't replace real ice cream. When you're craving Chunky Monkey, no amount of fat-free ice treat will make up for it. Diet foods leave you feeling hungry and cheated. Splurge on one scoop of the real deal and savor it. You'll be satisfied physically and psychologically.

8. There's no fruit in "fruit flavor". Seeing flavor on a label is a sign the food was stripped of its real taste and a fabricated one swapped in. Natural only means the additive came from a plant or an animal, which may not be as healthy as it sounds.

9. If it's not around, you can't eat it. You're in your cozy armchair watching TV when you get an urge for Cool Ranch Doritos. If all you have to do is walk back to the pantry, you'll grab a bag and attack it. But let's say you have to put on your shoes, find your keys, and drive to the store. Laziness will triumph.

10. Table your meals. As much sitting as we do, we rarely stay put during dinner. 59% of young women eat on the run, and hence, consume more total fat, calories, as well as more soda and fast food. The less distracted and stressed you are when you dine, the more efficiently your body absorbs nutrients.

11. Judge food by its cover. When you have to hack through layers of packaging and plastic to get to your dinner, it's likely to be unhealthy.

12. Cake's just not that into you. Sugary carbs are the bad boyfriends of the food world. They woo us with sweet nothings and leave us unsatisfied, guilt-ridden, and 10 lbs heavier. The solution: Pick a snack that has your back, such as fruit, lowfat yogurt and honey. The occasional splurge is ok, but most splurges should have your health in mind.

13. Don't drink dessert. Store shelves are exploding with colorful, cleverly named drinks that sound healthy but are actually just sweetened water. Don't let the labels fool you. For a healthier sip, try lemon or mint iced tea or sparkling water with a splash of juice.

14. Make sure you can ID the animal. You don't have to hunt or skin your supper, but if your chicken has been molded into a nugget, who knows waht you're really chewing. Plus, when you're choosing meat that's been processed, you're downing sodium and preservatives instead of healthful nutrients. Stick to unfussed-with cuts straight from the butcher.

15. Fuel up in the morning, not at night. Aim for a bigger breakfast and lunch, with a smaller dinner and snack in the evening and you'll be less likely to overeat in the evening, and more likely to burn off unwanted calories during the day.

16. Don't buy food where your buy tires. That means, don't be tempted to buy groceries at the pump. You'll spend more money and make unhealthy choices. Food should be bought at the supermarket.

17. Work for your dinner. If you invest a few minutes in chopping, rinsing, and grilling. The result is well worth it. When you prepare dishes yourself, you can see exactly which ingredients are going into it and make conscious choices about what you truly want to eat.

18. Your hips are not a fridge. Contrary to what our mom's led us to believe, you don't need to finish everything on your plate. When you're full, stop eating, and either throw away what's leftover or store it in the fridge for lunch tomorrow.

19. Watching Top Chef isn't cooking. Cooking isn't a spectator sport. No need to whip up a seven course meal, but you can pick up tips about combining flavors and using fresh ingredients.

20. Cut yourself a break! If you follow these rules most of the time but occasionally crave a fast food fix, a slice of pizza, or brownie, go for it. You can happily resume your healthy plan once you satisfy the urge. We all need to relax a bit!

Determining the Best Workout for Your Body Type, Part 1

2009-08-30T20:12:00.000-07:00

I have been asked this question by quite a few people and clients in the past and even recently, "What's the best workout for my body shape/type?" While any type of activity to increase the heart rate and work the muscles is good, there are specific kinds of exercise that might be better than others to target your particular body shape. Before we really address which specific exercises are best for your body type (which will be Part 2, stay tuned next week), we have to first determine which body type we are. I found the below article on-line that I believe is pretty accurate on describing each body type in detail. This was pretty interesting though and I learned that I'm indeed a mesomorph (no surprise there!).

"People come in all shapes, but most can be placed into a particular category of body type, mesomorph, ectomorph, or endomorph. These body types have different characteristics, and you should tailor your workout to whichever you belong. Here's the skinny on the different types of bodies:

A mesomorph (or meso, for short) can be defined in one word: muscular. If you're a meso, your body type is usually the envy of all gym rats because you can increase your muscle size quickly and easily. The well-developed, rectangular shapes of mesomorphs are representative of their thick bones and muscles. (Before you get too excited about this perfect form, keep in mind that being a meso may also mean you have poor flexibility.) If you are a characteristic mesomorph, you have a well-defined chest and shoulders that are both larger and broader than your waistline. Your abdomen is taut and your hips are generally the same width as your shoulders. Your buttocks, thighs, and calves are all toned and defined.

As muscularly defined, athletic-looking individuals, mesomorphs are full of energy, are physically capable of a lot of activity, and tend to be aggressive athletically. (Usually no couch potatoes in this group.) Although mesomorphs generally store fat evenly all over their bodies, they can become overweight if they are sedentary and consume a high-fat and/or high-calorie diet.

Cardiovascular disease can be a primary threat to an overweight meso, so if you fit into that category, your best method of prevention is to maintain a healthy diet and a balanced exercise regime. Remember that your heart is a muscle, too, and the best way to keep it fit is to perform cardiovascular activities.

Craving physical activity and constantly seeking action, the mesomorph makes a great athlete. As a meso, you excel in sports that require great strength, short bursts of energy, and lots of power. Mesos are always popular in gym class and at the playground, because people want mesos on their teams. If you're scouting for body types at your local gym (and who isn't?), you will most likely find your fellow mesos lifting weights and avoiding the cardio equipment like step machines or treadmills.

A one-word description for the ectomorph body type (or ecto, for short) is slim. If you're an ecto, mesomorphs and endomorphs usually don't want to stand next to you. It's not that ectomorphs aren't personable, it's just that you're probably a tall, slender individual who has trouble gaining weight (oh darn!). As you may have guessed, the perfect example of an ecto is a fashion model.

An ectomorph is relatively linear in shape with a delicate build, narrow hips and pelvis, and long arms and legs. As an ecto, your muscle and bone outlines are usually visible (especially if you are an extremely thin ecto), and you normally have less fat and muscle mass than people with other body types. Remember, though, that you probably don't have all the features of a characteristic endomorph, but a blend of features from more than one body type.

Although willowy ectomorphs cover the majority of fashion magazines, nobody's perfect, and ectos do have health concerns. Your primary concern as an ectomorph is your frail stature consisting of small bones and joints that have a tendency to be injured easily during sporting activities.

You probably won't be the star of your football team or the next champion gladiator. Don't worry — your body type is naturally suited to perform wonderfully in endurance activities. Just remember: Balancing your activities is the key. Like mesomorphs, ectos have a tendency to stick with what they do best, and ectos excel at cardiovascular training. You find balance in your workouts when you do both aerobic and strength training.

A one-word description of the endomorph body type (or endo, for short) is curvy. The soft, flowing curves of an endo are similar to that of an hourglass in more ways than one. And wouldn't you know it; the sands of an hourglass tend to settle in its bottom half just like the fat in the body. Comparatively, if you're an endomorph, your body fat may have a tendency to settle into the lower regions of your body, predominantly the lower abdomen, hips, and thighs, rather than being distributed evenly throughout your body. Keep in mind, though, that most endomorphs don't have all the features of characteristic endomorph, but a blend of features from other body types as well.

An endomorph body typically has the capacity for high fat storage, and unfortunately puts fat on pretty easily. Although all body types are susceptible to excessive weight gain, as an endomorph, you are more inclined to become obese. The majority of your body weight is either centered in the middle of your body or in your hip and buttocks regions. A metaphor frequently used to describe an endomorph body type is pear-shaped. A pear resembles a body that has more weight in the lower region, like the hips and thighs, than the upper portion of the body. Structurally, as an endo, you have small to medium bones, limbs that are shorter in relation to your trunk, and musculature that is not well defined.

Now for the good news. From top to bottom, your soft swelling curves create full, rounded shoulders, limbs, and a full trunk. Voluptuous and sensual are the descriptions given to many endomorph females whose soft body contours and deep curves create an allure like that of Marilyn Monroe.

A male endomorph (known as an android) tends to have a different fat distribution pattern from a female endomorph (known as a gynoid). Female endos usually collect fat in their butts, legs, and hips, while most males collect fat in their abdomen (the "spare tire" or "love handle" look). Many research studies have shown that abdominal fat deposition is much more dangerous than fat in the leg and butt area. This is primarily due to the danger of heart disease and an increased risk of diabetes, stroke, some cancers, and high blood pressure.

The key to taking the bad with the good and finding happiness with your body type is by balancing all aspects of your life. Your first concern is your health, and your major health concern as an endo is maintaining a healthy body weight. Excessive amounts of body fat can place you in jeopardy of cardiovascular disease. Remember that the risk of such disease is increased if the majority of the fat is carried in the center of your body surrounding your heart. This danger can easily be avoided by maintaining a healthy diet and exercising. The joints of your lower body may be another health concern. Because these joints are already highly susceptible to injury, high-impact sports or activities may be damaging to them, especially if you carry excess body weight."

Source: www.dummies.com

Hot Fitness Trends for 2009

2009-08-23T19:16:00.000-07:00

If you're wondering what are the hottest trends in fitness this year or even just wanting to "change it up" a bit, here's some fantastic ideas that will be sure to make you sweat, burn some calories, and tone your muscle! The list I found is from ACE (American Council of Exercise) and ranks 1 to 10.

1. Boot camp-style fitness programs. Haven't tried it? Look up a bootcamp in your area and give it a try-you're bound to burn 600 calories in ONE class!

2. Workout plans that are less expensive. (With the economy and all.)
3. Specialty classes like Zumba, Bollywood, Afro-Cuban, and ballroom dancing. These classes are set to rhythmic music and aim to increase cardiovascular fitness while folks have fun.

4. The basics. Fitness professionals believe that people will want to return to basic fitness programs.
5. Circuit training. Circuit training blends strength training and cardiovascular activity at different intensities. Another plus: gyms can set up their own circuit for members to follow.

6. Kettlebell training. These iron weights, traditionally used in Russia, aim to develop whole body fitness and core strength. A fun twist to strength training!

7. Boomer fitness. A focus on fitness led by people 50 and older.
8. Technology-based fitness. Using high-tech gadgets like iPods to help keep workouts engaging, plus an increase in interactive fitness video games.

9. Event or sports-specific exercises. A focus on the simple things, like basketball or volleyball games, or day bike rides. Even triathlons!

10. Mixing it up. Low-intensity cardio or weight training on one day, followed by a high-intensity workout on another day

How to Resist Temptation

2009-08-16T14:12:00.000-07:00

In a world where you can inhale half of your daily caloric intake as you exit the drive-thru, often the only thing standing between you and a few extra chins is willpower-that oh-so-elusive ability to stop the urge to indulge. If your powers of resistance are lacking, you'll be glad to hear that research actually shows that willpower is a kind of mental muscle, and like any muscle, it can get stronger. These four tactics target the most common resolve busters. Put them into practice, and pretty soon that jelly glazed doughnut or that triple fudge brownie will be no match for your mental strength.

Rule #1: Eat smaller, more frequent meals
What it targets: Out-of-control hunger
Why it works: Going too long without eating makes your blood sugar levels plummet. That leaves you feeling ravenous and with an appetite that can overpower any sense of logic or best intentions to eat well. If you have small meals every 3 hours, your blood sugar remains stable, preventing the wallop of a sugar low that will leave you vulnerable to overeating. Did you know that that your blood sugar levels do more than affect how hungry you get? They're also directly connected to willpower. So, reach for snacks in between meals that balance carbohydrates with protein like low-fat yogurt and berries or an apple and a handful of almonds. When you do this, you will keep blood sugars at bay and stay fuller longer.

Rule #2: Eat with your other hand
What it targets: Distraction or eating too quickly
Why it works: Picking up a fork with the hand you don't usually use while eating slows you down and makes you focus on your meal and eat at a slower pace, two things that have been proven to aid weight loss. Studies have shown that that with regular practice, this kind of switcheroo can also increase your overall willpower. Also, by eating slower, your brain is able to tell your stomach when you're satisfied and you'll end up eating less.

Rule #3: Weigh yourself regularly
What it targets: Losing sight of your goal
Why it works: Few things keep your weight loss goal front and center better than seeing those big glowing numbers on the scale. Regular weigh-ins also make it easier to notice extra pounds creeping on, so you can slash and burn immediately. Researchers have found in studies that those that weighed themselves frequently, daily or weekly, lost more weight than those that didn't. Actually, about DOUBLE the amount of weight of those that didn't step on the scale often. But keep in mind, that your weight is going to fluctuate to some degree. Your clothing, the time of day, and how much water you're retaining all affect your weight, so don't be discouraged if that number goes up a few pounds suddenly. Also, break your goal weight into several smaller targets-first aim for five pounds, then after you hit that, go for another five. Studies have shown that the more frequent and specific your weight loss objectives, the better your chances to sticking to them.

Rule #4: Lift your spirits
What it targets: Emotional eating
Why it works: It's estimated that when people overeat, nearly 75% of the time it's because they're feeling blue. It stands to reason that lifting your spirits might also help you take your mind off munching. Studies have shown that small doses of pleasant emotions can quickly renew your ability to say no. So, go do something you enjoy, go for a walk outside, talk on the phone, read...just find something to do that you enjoy and makes you happy-it might be temporary, but it will help sustain your urge to splurge.

Source: Women's Health

10 Minutes to Rock Solid Abs

2009-08-09T16:45:00.000-07:00

If you want to strengthen your core, here's some of my favorite exercises to really engage all those muscles-including your low back, obliques, hip/glutes, even some of your upper body muscles. Do this routine 3 days/week for maximum results. (Oh, and remember, if you've got a "little extra" around the middle, you're going to need to do more than this! :)

1. Stability Ball Pelvic Tilt crunch
Grab a 5- to 10-pound medicine ball. Lie faceup on a stability ball with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest (A). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B). That's 1 rep. Do 20 reps.

2. Walk the Plank and Rotate
Get in plank position with your hands on a 12- to 18-inch step (A). With your weight on your left arm, rotate your body while raising your right arm toward the ceiling (B). Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm. That's 1 rep. Do 15-20 reps.

3. Arm Pull Over Straight-Leg Crunch
Grab a pair of 8- to 10-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor (B). Return to start (don't let your legs touch the floor). That's 1 rep. Do 20 reps.

4. The Matrix
Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball against your abs (A). Slowly lean back as far as possible, keeping your knees planted (B). Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That's 1 rep. Do 20-25 reps.

5. Nose-to-Knee Crunch
Get in plank position with your hands shoulder-width apart on a stability ball (A). Draw your right knee toward your chest (B). Hold for 1 second, then return to plank position. That's 1 rep. Do 20 reps.

6. Prone Oblique Roll
Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center.
Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center. Do 20 reps.

7. Back Extension Rear Leg Raise
Rest your hips and stomach on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders (A). Lift your right leg about 6 inches off of the floor while reaching your arms as far out as possible (B). That's 1 rep. Do 20-25 reps.

8. REPEAT CIRCUIT

Source: Womens Health

Yes, I'm finally BAAAAAACK!!

2009-08-04T09:33:00.000-07:00

I'M ALIVE!!! Ok, so hopefully I still have a few readers out there! I know, you're probably all losing faith in me and my blogging abilities! But seriously, I know I said in my last post that I would post each week this summer and I didn't live up to that promise (I feel really bad about that, really). If you even knew how my summer has been... well, I guess if you have kids you probably do. Oh, and did I mention I was gone practically the whole month of July?? So, August is going to be much better for me, we're staying put and I really do promise to post once a week. Most likely Sundays when I'm updating my other blog. So, that means be on the look-out, I will post something this upcoming Sunday. Oh, and if that's not motivation enough to continue reading my blog, I've got some REALLY, GOOD IDEAS that I'm excited to blog about. Want a sneaky peak of what's to come...ok, I'll give you one hint...5 minutes/day to whittle your waist??!! Too good to be true, you'll have to stay tuned...

And yes, I'm doing fine, in case you're wondering.

How to lose "that last 10 lbs"

2009-06-08T09:58:00.000-07:00

I know, I've dropped off the face of the planet. So, if I still have readers out there, I sincerley apologize for letting you down with a lack of posts lately. As soon as May came, I knew it was going to be harder, especially with my boot camp I run all summer long. In between that, there's kids, husband, house, yard, activities, church responsibilities, oh, and my other blog to manage (as I'm sure you all can relate to). Trying to get 2 posts/week might be hard with summer, so I'm going to do my best to post once a week, most likely Sun or Mon for the next few months. And also, if you have any ideas or questions for this blog, post them! I love to hear your ideas so I can answer your questions (most likely you're not the only one wondering).

Lately, I've been asked..."how do I lose that last 5-10 lbs"? While it's true that those pounds are the hardest to lose, it can happen with a few of these tricks below.

1. Do more intense cardio. Your metabolism tends to naturally slow a bit as you lose weight. To offset the sluggishness, try increasing the intensity, but not the length, of your workouts. This appears to be more effective for burning calories and boosting your metabolic rate than increasing the amount of time you put in. If you've been walking at a moderate pace for 30 minutes, for example, try doing 2-3 min of intervals of walking and jogging.

2. Change your strength-training routine. Toning exercises are another great way to increase metabolism. That's because muscle burns at least four times more calories than fat—so the more muscle you have, the leaner you'll be. I recommend doing at least 30 minutes of strength training, twice a week. (My boot camp is a great way to change up your routine and challenge your body! Or find one in your local area.) But there's one more key: you have to continually challenge your body to keep getting results. If you've been doing your own never-changing workout for months, it's time to give your body a push. Try learning some new exercises, using heavier dumbbells, adding plyometrics, and combining mutliple muscle groups together in one exercise.

3. Eat a little less. One of the things I hear all the time is, "I haven't changed a thing, but suddenly I'm not losing weight." And I say, "Yup, that's exactly why!" Women often forget that the smaller their body, the fewer calories it requires. Say, for example, you started off weighing 165; you'd need about 2,475 calories a day to maintain your weight. (That's if you exercise most days of the week. You'd need less if you're not as active.) If you get down to 140 pounds, you'll need only about 2,100 calories—375 fewer calories a day. To figure out your calorie needs, multiply your current weight by 15; that's roughly the number of calories you need each day to maintain your weight if you're not exercising regularly. To keep losing, you'll need to eat less or exercise more—or both.

4. Reevaluate your goal weight. A lot of us have a magic number in our heads—and sometimes, sorry to say, it's not attainable or even healthy. You might be struggling because you really shouldn't be 130 pounds. Maybe 140 is the right weight for you. Make sure your goal is a sensible one (a BMI calculator can tell you the best weight for your height). You may realize that you've been at your healthiest scale number all this time.

5. Give yourself more time. Some women are realistic about how many pounds they should drop, but they often don't know how long it should take to lose them. In a recent study, for example, women who weighed 200 pounds wanted to get to 140—a reasonable, healthy weight for their height. But they wanted to get there in just two months. Experts agree that to lose that many pounds in a healthy, keep-it-off kind of way, most women would need at least six months. Stick with your healthy habits and be patient—you will get there.

6. Watch what you're sipping. A large Mango-A-Go-Go smoothie at Jamba Juice, for example, has 660 calories; a 16-ounce Starbucks Strawberries & Creme Frappucino has 580 calories. It's no wonder that research shows that a majority of the extra calories Americans get come from what we drink—not what we eat. Regular sodas, fruit drinks, high-cal blended coffees and smoothies can pile on hundreds of calories a day. That's enough to stop weight loss and cause you to get stuck at your current weight—or even lead to weight gain. Try sticking to water or seltzer mixed with a splash of fruit juice.

7. Get support. The weight loss journey is like running a marathon. Those last few pounds are the most frustrating and slow to come off, and it's the most likely time for people to give up. If you don't have people cheering you on during the last bit of it, you'll be less likely to cross the finish line. In fact, a recent study found that participants needed extra support during the last six months of a weight loss program in order to keep losing. So get yourself a pep squad. Find a workout buddy. Join a boot camp. :) Or have your best friend, mom or hubby check in with you every few days to give you some you're-almost-there encouragement.

7 Secrets to Being Naturally Thin-Really!

2009-05-13T13:37:00.000-07:00

"I look fat."
"I hate my body."
"I'm not going to that party. I'll just eat way too much."
"I would be happy if I could just get skinny."

Sound familiar??? These aren't the words or thoughts of a naturally thin person, but they might be the things you say or think to yourself. You can stop thinking this way and break free from the oppression of food obsession and become "naturally thin". Here are the secrets and practices of naturally thin people that I've learned about eating and cooking into simple rules.

RULE #1: Your diet is your bank account. This should be in the forefront of your mind at the start of each day. Just as you balance your spending and savings, you must balance your food choices. Don't eat too much of any one thing, balance starches with proteins, vegetables and fruits with sweets, and always balance a splurge with a save. This balance is approximate-but it works, without counting, meausuring, or obsessing.

Most of the time, make smart investments in healthful foods that fill you up. Then, when you really want to splurge, go ahead. You aren't dieting, remember. You are living! However, a splurge comes with a price. You have to balance that splurge by cutting back a little afterward, until your accounts are in order again. For example, let's say you have pancakes for breakfast. They're yummy-and starchy and sweet. So what do you have for lunch? Pasta? Of course not. That's more starch. You now need protein and vegetables. So have a salad with grilled chicken or some vegetable soup. Just stay tuned in to what you are doing, and you'll be able to have the foods you really love-in a balanced way.

RULE #2: Cancel your membership in the clean-plate club. This rule isn't about wasting food. On the contrary, it will help you get more for your money by increasing the fun and frugal factor, making one meal into several meals, and by putting less food in your body. Try these strategies.

*Share it. This helps you eat less while allowing you to taste more.
*Save it. Take home in a doggie bag (even ask the server to pack up half the entree in a doggie bag before you see it!) and you'll have something to look forward for lunch the next day! Plus, it's economical, figure-friendly, and gives you one less meal to plan the next day.
*Leave it. It might be hard to do, so start by simply leaving one or two bites of something, then gradually increase the amount you leave.

RULE #3: Get real. In other words, eat real food and limit processed. Choose food that's as close to its natural state as possible. An apple is better than pasteurized apple juice, but apple juice is better than an apple-flavored drink that doesn't contain any apples. It may sound trite, but you are what you eat, so keep it real! Even buy organic, seasonal, or local produce. In most cases, fresh food tastes better.

Another important reason why eating real food can make you naturally thin is it's usually high-volume food. Raw vegetables, in particular, are high in fiber and volume so when you eat them first you end up with less room in your stomach for other, higher-calorie foods. Start your meal with a big salad or a bowl of vegetable soup, and you won't have as much room left for food with more fat and calories. Sure, you can still have your favorite junk food, but if it becomes an "I know what this is going to do to me, so I'll have 2 bites" kind of thing, then you'll be eating like a thin person.

RULE #4: Taste everything, eat nothing. This doesn't mean you can't EAT anything. You will eat plenty of full portions of things, but you don't always need to do it. Tasting little bits of the very best foods offers enough that satisfies those cravings, but without so many harmful calories. So, how do you pull off little tastes?

For example, when you know you're going to a party, holiday dinner, event, etc that will offer opportunities for overeating, the worst thing you can do is to starve yourself all day because you think it will allow you to eat more. Do just the opposite: eat a simple, sensible breakfast; have a healthy, light lunch; and right before the party have a healthy snack. The calories you save by having a healthful snack before you are faced with temptation will more than make up for the calories you spend.

RULE #5: Pay attention. When you barrel through the food on your plate as if you're in a race, do you really taste what you're eating? Did your body even register that it had a meal? Eating consciously makes food worth its calories. It also helps you become choosier about what you eat. Here are some tips for learning how to do it.

*Taste your food. It takes two seconds to shift your attention to what you are doing and actually taste what you're eating. Then, the food will register as an experience.
*Quit multi-tasking while eating. Don't eat while doing something else, like watching TV. This might be impossible all the time, but it's a good goal.
*Always sit down to eat. When you eat standing up, you won't feel satisfied because you're not really thinking about eating. Those bites while you're cooking really add up. If you don't eat until you're ready to make yourself a plate and sit down, you'll save hundreds of unnecessary calories.
*Make food special. In a restaurant, you pay to have your food made special. So why shouldn't you do it at home? To make a salad, don't just grab some iceberg lettuce out a bag. Choose fresh, crisp greens, put some bright colored veggies on it, and top it with almonds or crumbles of feta cheese. If your food is really worth it, you'll be more likely to pay attention.

RULE #6: Downsize now. If your portion is small, you can eat absolutely anything that really sounds good to you. These simple tricks will take the guess work out or even having to break out the measuring cups and spoons.

*Small plates. If you put a little food on a big plate, you're going to feel cheated. Try using a salad plate instead of a full-size dinner plate for your meals and snacks at home. Keep those plates in the front of your cabinet, and grab them first.
*Ramekins. Never eat anything out of the bag; use a ramekin for decadent treats like ice cream or chips.
*Mini-muffin tin. Instead of baking big cakes and loaves, bake mini cupcakes and muffins-automatic portion control.
*Chopsticks. Although you can certainly use regular utensils, chopsticks are fun and can help you slow down.
*Small juice glasses and dessert wineglasses. Save the big tumblers and pint glasses for water. For everthing else, use smaller glasses.

RULE #7: Know thyself. There isn't one certain method of eating that works for everyone. (Like eating every 2-3 hrs.) You're the one in control-not the food, and not any kind of diet. Get to know yourself and what works for you!!!

Source: Health Magazine

Exercise of the week...side ball squat

2009-05-07T08:46:00.000-07:00

Here's a great twist to the side lunge...take a stability ball and put one foot on top (from the side). Next grab a weighted medicine ball and hold at chest. As you push the ball out to the side and squat with other leg, bring medicine ball out in front of you (or up above your head).

This will challenge your core and balance a little more, guaranteed to scorch fat and calories!!!

25 Fast, New Fat-Burners!

2009-05-03T15:26:00.000-07:00

First of all, I have to apologize for my lack of posts lately. It's been a very busy month for me with my preparing for my bootcamp class amoungst many other things. Unfortantely, it's not going to slow down these next few months, but I promise to make more of an effort to update this blog more regulary. Remember, if you have any ideas or questions that could possibly go on this blog, please send them to me!!!

Here's 25 small tricks to crank your calorie-blasting way up!!!

1. Linger in the dairy aisle. Women burn more fat and calories when they ate 1,000 to 1,400 milligrams of calcium per day. That's three to four servings of dairy.

2. Break a sweat in bursts. If you can't get an hour/day of exercise, try doing two 30-min workouts. Some studies have even shown that this method can actually burn more fat than exercising 60 continuous mintues. And it helps for those with tight schedules, kids, and whatever else keeps you from fitting in exercise.

3. Eat more meat...and eggs and beans. In a recent study, people who got 40% of their daily calories from protein lost significantly more body fat than those whose diets had only 15 % protein, even though they consumed the same number of calories.

4. Start hard, finish easy. Studies have shown that cyclists who ramped up the intensity during the first half of their workout and slowed down during the second half torched about 23% more fat than those who moved from low to high intensity. Same goes with any other kind of exercise.

5. Start with whole grain. People who down whole-grain cereal first thing in the morning burn more fat during the day and during exercise than those who eat more-quickly-digested fare, like a bagel.

6. Don't hang on for dear life. If you cling to the handrails of your stepper or elliptical, you put less stress on your larger, more powerful lower body muscles-and burn fewer calories. If needed, grip loosely for balance only.

7. Walk with Nordic poles. You'll increase your calorie-burn by 20%-plus, it'll feel less taxing.

8. Interval train. Studies have shown that women who did 20 minutes of intervals on a bike torched three times as much fat as those who stayed at one pace for 40 minutes.

9. Crank it up. Vigorous aerobic exercise for 40 minutes makes your body burn calories at a higher rate for nearly a full day afterward.

10. Pump iron. Resistance training increases your resting metabolic rate by about 7%, so you'll burn more calories throughout the day, even while sitting on your butt.

11. Two words: circuit train. My personal favorite and tried-and-true method for losing body fat. Instead of resting for 60 sec between weight-lifting sets, move straight from one exercise to another to keep your heart rate up and maximize calorie burn. Even better, combine multiple muscles into one exercise thereby maximizing time as well (I call this power circuit training).

12. Drink green tea. Testers who downed a green tea supplement boosted their metabolism by 4%, compared with those consuming a caffeine supplement or placebo.

13. Use more olive oil. People who ate a diet high in monounsaturated fats burned mroe fat over 4 weeks than they did on a diet high in saturated fats, one study found.

14. Strength train last. You'll obliterate more calories if you lift weights after cardio (not before).

15. Go for yogurt. People who included yogurt in their diet plan ditched 22% more weight and 61% more body fat than those who simply trimmed calories. My personal fave-yogurt parfait. Layer low or non-fat PLAIN yogurt with mixed berries (I buy the frozen kind) and granola in a tall glass (and then add another layer). Scrumptous, filling, and a great meal and way to ante up the calcium, not to mention the vitamins and mineral from the fruit too (without all the sugar).

16. Bring your I-Pod. Exercisers who listened to music lost more weight and body fat-and worked out more consistently-than those who didn't.

17. ...and adjust your playlist. Throw some fast-faced songs into your musci mix. You'll work out harder and faster, burning more calories and fat. Plus, it'll feel easier!

18. Wolf some protein. A calorie is a calorie, but your body burns about 25-30% of them while digesting 100 calories of protein versus only 7 of them while digesting 100 calories of simple carbs.

19. Think uphill. Forget flat treadmill walking, crank up the incline and you'll jack up the calories burned.

20. Fidget. Sounds silly, but people who jiggle their legs, talk with their hands, and incorporate small movements into their day can burn as much as 350 extra calories daily.

21. Stand when you take a call. It'll burn about 20% more calories than sitting.

22. Believe it. Take note of all your daily activities-taking the stairs, walking, holding kids, carrying groceries, etc and you're bound to do them more.

23. Add fish oil-and move. A recent study showed that people who took 6 grams of fish oil every day and exercised three times a week lost more fat than those who just took fish oil, or took sunflower oil.

24. Use your arms and legs. A workout that requires coordinating arm and leg movements, such as swimming or step aerobics, feels easier than one that uses only one major muscle group. That makes it more likely you'll do it again tomorrow-keeping the fat burning going.

25. Opt for a Wii. Playing active games on the Nintendo Wii (such as tennis and boxing) knocked out more calories than using the Xbox 360. Even better? Wii FIT.

Source: health.com

Fitness IQ Test Answered

2009-04-23T17:20:00.000-07:00

1. C. Strength training. Your BMR (Basal Metabolic Rate) is the number of calories you burn during the day at rest, meaning if you laid in bed all day, this is how many calories you would burn. For most women, this number is between 1200-1600 calories/day. (The best way to find this number is to get tested.) This is an average of course, and obviously will vary. The higher your muscle mass ratio, the higher your BMR is (which is a good thing!). The only way to increase this number is to add muscle. And the only exercise that can add muscle is strength or resistance training. For every 1 lb. of muscle added, add 50 calories to your BMR. That’s more calories you burn everyday doing NOTHING!!!

2. FALSE. A common misconception is that in order to burn fat, you need to stay within the lower range of your Target Heart Rate zone (THR). In fact, any heart rate WITHIN your THR will burn fat. Why? Because the THR is your “aerobic” zone, meaning your muscles are working in an oxygen-rich environment, which is conducive to burning fat. Anything below that range isn’t considered aerobic, and above that range is anaerobic, at which point you are utilizing lactic acid. While it is good to have spurts of intense, huffing and puffing intervals of anaerobic exercise, you don’t want to have an ENTIRE workout in the anaerobic zone. Basically, you want BOTH your heart rate and breathing to be elevated. Here’s how we will figure out YOUR THR.
Take 220-your age=age-adjusted maximal heart rate (220-31 (my age)=189)
Figure out 65% of that number (Multiply 189 X .65=123)-low end of THR
Figure out 85% of that number (Multiply 189 X .85=160)-high end of THR

3. B. How high your heart rate is. A little bit of a trick question. Notice I emphasized BEST. While the other answers can be an indication of how hard you’re working, nothing is better than knowing what your HR is. Why do you think this is the most effective way to know how hard you’re pushing yourself? Because sometimes going by our “Perceived Exertion” isn’t always accurate. How much we’re sweating, how hard we’re breathing, or how fatigued we feel don’t always tell us WHERE we are working along the THR. Just as talked about in the last question. If we don’t own a HR monitor (which I highly recommend buying one-they’re not expensive), we can perform this self-check every 5 min by finding our pulse on our wrist or neck, timing it for 10 sec and multiplying that number by 6.

4. FALSE. Here’s a BIG misconception. Women do not have near the levels of testosterone that men do to build muscle. We aren’t genetically programmed to do that and would have to take anabolic steroids to see any serious amount of muscle mass built. The reason many women feel they appear “bulky” from lifting weights is because they have an extra layer of fat over their muscle! Shed the fat, and what do you see? A lean, mean muscle machine!

5. FALSE. Another big myth. Many people believe that the energy boost you get from exercise is a double-edged sword. It’s a great pick-me-up in the morning, but if you work out at night, you may not sleep well. If this was gospel truth, morning people would rule the world! Fortunately for night owls, there is no one best time to exercise. It’s a matter of what you prefer. Fitting exercise into your daily routine is the main issue. Just remember to wait at least 2 hours after eating before working out. And no, working out is unlikely to keep you up at night. As long as you don’t exercise too close to bedtime, you will probably sleep better on the days you work out.

6. E. All of the above. While many think running is the best way to lose weight, this isn’t necessarily true. It doesn’t matter what type of exercise you do. Of course, different exercises might burn more calories than others, but it’s all about intensity here. It might not take much to get your HR elevated up running, but maybe biking it takes a little more effort? Well, then work intervals into your routine-short bursts of speed, hills, or an increase in resistance to get that HR up! Just remember, it’s all about intensity, duration, and frequency. And the bottom line is, you have to ENJOY IT! If you’re not a runner and hate doing it, then why force yourself to do something you dread? It’s best to find activities we prefer, so we can stick to them and maintain healthy lifestyle habits!

7. FALSE. This is a big misconception and something I hear a lot, especially from women over 30! “It just seems like it’s so much harder to lose the weight now!” We’ve all heard or thought this before, right? So, why isn’t this true? The solution is going back to increasing our metabolisms, our BMR’s. While it is true that we start to lose muscle after age 30, that doesn’t mean we can’t stop it or reverse the effects of this! If we add a little muscle mass by strength training (which will also be good for our bones as we age!), continue exercising, and watch we eat, then we are not DOOMED and we can look younger and FABULOUS!

8. FALSE. You might not want to hear this, but you could do all the crunches and stomach exercises EVERYDAY and not see any results. While these exercises are great to strengthen and tone our abdominal exercises, they can’t get rid of the fat. To burn fat and flatten your belly, you need to burn more calories. Once you’ve gotten rid of the fat, your washboard abs will become more visible.

9. D. Any of the above can get results. Another trick question! We hear so many different answers to this one, don’t we? This can be very confusing to those trying to lose weight! How much effort do we really need to put in to see results? The answer is anything! Now, while devoting 2 hrs a day 5-6 days a week might deliver results FASTER, it doesn’t mean that’s what is required to lose weight. The key is consistency and the bottom line is CALORIES IN VS. CALORIES OUT. If we can’t or don’t want to devote too much time to exercise, then just focus more on the nutrition (which is 80% of it anyways). I’ve had clients before that did the minimum (3 days a week) and still lost lots of weight, mostly because of their eating habits!

10. TRUE. While this is actually true, it’s also only temporary. Just keep at it and periodically (every 2 to 3 weeks) “up the ante” by changing the frequency, duration, intensity, even type of exercise you’re doing. You should continue to see results if you continue to challenge yourself.

11. FALSE. Not necessarily. You should be working at your predetermined THR. If you exercise too hard and fast, you may be burning fewer calories than in less intense, aerobic workouts. This goes back to when we talked about our THR or aerobic zone, and the anaerobic zone. Again, this doesn’t mean we shouldn’t ever go outside and above our aerobic zone, but that we should keep those bursts of high-intensity exercise limited to a few intervals in each workout. (And it’s also good to go into this anaerobic zone because this is how we increase our heart rate zone and capacity to utilize oxygen!)

12. FALSE. Unfortunately, there's no way to “spot reduce” certain areas. Yes, it’s beneficial to do exercises that target our problem areas, but we should be doing compound exercises that utilize more than those exercises so we can increase our heart rate and burn more calories (and maximize our time!). And going back to the question about getting a 6-pack, it’s all about getting rid of the overlying fat, so we can see those muscles!

Test your Fitness IQ

2009-04-19T15:14:00.000-07:00

Take this test. The answers and explanations will be given in a few days! Good luck!

1. You can increase your metabolism, Basal Metabolic Rate (BMR) by:
A. Running
B. Biking
C. Strength training
D. Any form of exercise

2. TRUE or FALSE If you want to burn fat, it is best to stay in the “fat-burning zone” of your Target Heart Rate (the lower end of your THR) and not the “cardio zone” (the higher end of your THR).

3. The best way to know how hard you are pushing yourself during exercise is by:
A. How tired or sore you are
B. How high your heart rate is
C. How much you’re sweating
D. How hard you’re breathing
E. All of the above

4. TRUE or FALSE Lifting HEAVY weights (strength training) frequently can cause women to get “bulky” and build too much muscle mass.

5. TRUE or FALSE The best time to work out is early in the morning.

6. The best exercise for losing weight is:
A. Running
B. Biking
C. Eliptical/Cross-trainer
D. Strength training
E. All of the above

7. TRUE or FALSE As you age, you lode muscle and gain fat, thereby decreasing your metabolism, no matter what you do.

8. TRUE or FALSE To get ripped abs or a “6-pack”, you should do crunches every day.

9. How much exercise time is needed to lose weight, improve cardiovascular endurance and function, and see results?
A. 3 days a week for 30 min/session
B. 5-6 days a week for 2 hrs/session
C. 3-5 days a week for 60 min/session
D. Any of the above can get results

10. TRUE or FALSE Eventually, your weight and fitness level will plateau.

11. TRUE or FALSE The more intense your work out, the more fat you burn.

12. TRUE or FALSE To get rid of the “arm jiggle”, the “saddle-bags”, the “love-handles”, or the “inner thigh fat”, you must do specific exercises to target those muscle groups/areas in order for them to go away .

5 Ways to Improve Your Core Strength (Without doing a single crunch!)

2009-04-09T10:01:00.000-07:00

Seriously??? Yes, people are still in that mind-set of doing crunches to improve strength and tone in their midsection or core. Your core includes all your abdominal muscles, lower back muscles, glute, and hip muscles. These make up your "Powerhouse" and it's very important to do exercises that will strengthen them, in turn leading to fewer joint and posture problems down the road. Try these great 5exercises that don't require any crunches and work these muscles superior!

1. Prone and side planks. While laying on your stomach, position yourself up on your forearms, either on your knees (beginner position) or on your toes (more advanced). Make sure your body is in a perfect line, low back or pelvis is not drooping or sticking up in the air. The key is to hold your abdominals in by concentrating on pulling your belly-button in towards your spine. Hold this position for 20 sec (to start) and then gradually add 10-15 sec as you get stronger. Do 2-3 sets of this exercise. Side planks are done while laying on side and propped up on one forearm, the other hand is on hip or behind head. You can do this either on the side of your knees (beginner) or on your feet (advanced). Push hip off ground as high as you can go, straight up. Come back down and then repeat to 10-15 reps each side (2 sets).

2. Quadruped. A favorite that is great for all core muscles-abdominals, glutes, hips, and low back. You will start by getting on all fours, positioning yourself with hands directly under shoulders, and knees directly under hips (straight lines) all shoulder-width apart. Head should be up as well. While maintaining position, bring opposite arm and opposite leg straight out. It’s very important to tuck belly-button in, thereby activating the abs and other core muscles while making sure pelvis/hips don’t tilt. Do 2 sets of 10 each side (alternating).

3. Dying bug. Laying on back with arms at sides, tilt your pelvis/hips toward ground thereby activating your abdominals and keeping low back AGAINST the ground (there should be no gap). Bring one leg up and down (knees bent), then other leg. For a more advanced exercise, bring opposite arm to opposite leg, all the while maintaining this position (it’s very important that your belly-button is tucked in and abs are contracted the WHOLE TIME.) Do 2 sets of 10-20 each side (alternating).

4. Bridges. Laying on back with knees bent and shoulder-width apart and arms at sides, raise pelvis, hips off ground and hold 3-5 sec. You will want to squeeze your glute muscles as well as keep your abdominals tight (belly-button tucked in) throughout movement. Come back down and then repeat. Do 2 sets of 15-20.

5. Band rotations. Using a rubberband (you can buy these practically anywhere for cheap!), loop band through handle around a post (or some kind of anchor). Standing to side of post/band, place one hand on handle and other overlapping hand. While keeping arms STRAIGHT and feet planted on ground (facing forward, do not pivot), rotate band across body in a 180 degree movement. Make sure to keep belly-button tucked in, and abdominals contracted as to work all of these muscles (great for obliques and low back as well). Keep a loose grip on the handle as to not over-emphasize the arm muscles (so they do minimal work). Do 2 sets of 15 each side.

5 Simple Ways to Improve Your Posture

2009-04-05T12:52:00.000-07:00

Did you know improving your posture will also make you look thinner???? :) Try these simple and easy tricks each day-they will pay dividends in the long run, and help alleviate any joint pain you might even be experiencing!

1. Use a stability ball instead of a chair at your desk/computer. Make sure to get one that fits you too-when you sit on it, your knees and hips should be at 90 degrees.

2. Do 20 “Scapula Squeezes” every time you get in the car. Start by sitting up straight with your shoulders back. Then concentrate on squeezing your shoulder blades (scapula) together and pausing for a second or two. Do 20 reps a couple times throughout the day.

3. Do 20 “Cervical Retractions” every time you watch TV or do the dishes. While you’re sitting on the couch or standing at the sink, pull your head back (so you get a double-chin). It’s that simple. Do 20 reps a few times a day.

4. Make your computer desk more ergonomical. To achieve this (which will alleviate or prevent MANY issues), you will want EVERY joint (hips, knees, elbows, wrists, etc) to be at 90 degrees. Adjust your desk height, chair height, mouse pad, keyboard so that these joints are 90 degrees. There are also special keyboards and chairs that you can purchase that are designed for this purpose. Trust me, this is an important one if you spend a lot of time at a desk in front of a computer!!!!

5. Do 20 “Back Bends” each day. Another simple exercise that will pay dividends down the road. While standing straight with hands on hips, bend spine/low back backwards like you’re arching your back. Do 20 reps.

STAY TUNED LATER THIS WEEK FOR 5 WAYS TO IMPROVE YOUR CORE STRENGTH WITHOUT DOING A SINGLE CRUNCH OR SIT-UP!!!

Finding your BMR and how to increase it

2009-03-29T16:35:00.000-07:00

If you've ever wondered what your BMR (Basal Metabolic Rate) is, that is how many calories your body burns AT REST (if you laid in bed all day), then this site is good place to start. You can use this calculator to get your magic number-just keep in mind that it's not 100% accurate. It doesn't take into account your body fat % (the more muscle and less body fat you have, the higher this number is). You take this number, add 200-400 calories you burn just doing your everyday things (which ranges depending on how active or sedentary you are, type of job, etc), and lastly, add the calories you burn from exercise. For most people this final number rounds out to be around 2000 calories give or take (averaged over 7 days in a week). From that you can figure out how many calories you should consume each day to lose body fat. If 2000 is your number, than you should be eating approx 1500 calories a day to lose 1 lb. a week.

To increase that BMR so that you burn more calories, and ultimately, FAT, you need to add muscle. For every 1 lb. of muscle mass added, add 50 calories to your BMR. That's a lot when you think about it! And remember, muscle is denser than fat, meaning it takes up LESS space (making you look thinner). That's why WEIGHT alone can be deceiving-it doesn't take into consideration muscle mass ratio. To add muscle, you should do 2-3 days of strength training into your routine. Make that circuit training, and you're killing 2 birds with one stone-strength training and cardio all in one workout and look at all the benefits you're receiving.

15 "SUPER" foods for Weight Loss

2009-03-19T11:06:00.000-07:00

Everyone wants to know the right foods to lose weight. Of course, it is a numbers game-calories in vs. calories out is MOST important when weight loss is your goal, but let's not forget QUALITY is also very important. WHAT you eat can determine a number of factors, but the right foods help you drop pounds by revving your calorie burn and curbing cravings.

1. Wild salmon. Not only do fish fats keep your heart healthy, but they shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat, many sources state. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants. TRY: You don't need to do much to enhance salmon's taste, simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side.

2. Blueberries. All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit. They also deliver 3.6 grams of fiber per cup. Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract. TRY: Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt.

3. Quinoa. Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours. TRY: Serving quinoa instead of rice with stir-fries, cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of raisins and chopped walnuts.

4. Tomatoes. Tomatoes are a great snack, believe it or not-very low in calories, and source of vitamin A, C and antioxidants. Use cooked and raw. TRY: Halving tomatoes sprinkled with parmesan cheese and broiled until cheese melts.

5. Apples. It's true-an apple a day can keep weight gain at bay. Studies show that people who chomp an apple before a pasta meal ate fewer calories overall than those who had a different snack. Apples are high in fiber—4 to 5 grams each—which makes them filling, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape." TRY: Apples are the ideal on-the-go low-calorie snack. For a pielike treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.

6. Lentils. Lentils are a bona fide belly flattener. They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area. There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). TRY: Adding cooked lentils to pasta sauce for a heartier dish and because they're high in protein, you can skip meat altogether.

7. Fresh spinach. Popeye was right about spinach, but the fresh kind not the canned kind. High in antioxidants, vitamins A, K, B and C and let's not forget-almost no calories! TRY: Mixing fresh spinach with your favorite veggies-especially the bright ones-yellow bell pepper, tomatoes, and then add a hard-boiled egg or chicken or salmon to it for the perfect meal. Top it with a little olive oil and vinegar dressing.

8. Goji berries. These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein. (They also have more beta-carotene than carrots.) Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon. TRY: Mixing 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup almonds or walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt.

9. Buckwheat pasta. Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. Buckwheat is high in fiber and, unlike most carbs, contains protein. Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff. TRY: Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions.

10. Almond butter. Did you know that adding this spread may lower bread's glycemic index? Studies have shown that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice. The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat. TRY: Switch it up from the peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt. Or add a dollop to oatmeal for flavor and protein.

11. Eggs. Dig in to eggs, yolks and all: They won't harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, several studies have shown. TRY: Omelets and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week.

12. Taragon. You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licoricelike flavor to bland foods. (Use the French version of the herb when possible; it's sweeter than other varieties.) TRY: Rubbing 2 tbsp dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz lowfat plain yogurt and 1 tsp Dijon mustard.

13. Yogurt. Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. Studies have shown that people who eat a low-calorie diet that included yogurt lost 61% more fat overall and 81% more belly fat than those who ate a similar plan but without yogurt. TRY: Using lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.

14. Rolled oats. Did you know oatmeal has the highest satiety ranking of any food?! Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar. All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving. TRY: Mixing a 1/2 cup of skim milk and some peaches sprinkled with a dash of cinnamon for breakfast.

15. Avocados. Don't let the fat content of an avocado (29 grams) scare you—that's what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety and is good for you. TRY: Adding avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it's best to watch your portions.

Strenth Training during Pregnancy

2009-03-15T09:56:00.000-07:00

I recently got a request to do a post on strength training during pregnancy, particulary the 2nd and 3rd trimesters. As some of you might know, it is SAFE to strength train while being pregnant (unless otherwise told so by your doctor for special conditions), and if anything, will help you strengthen and maintain muscle tone, core strength (a biggie!), and minimize back pains and other aches associated with pregnancy.

It's important to note that if you are pregnant and WEREN'T previously doing a strength training routine, it's still ok to start, although it is wise to start easy and use even lighter weights. As your strength and endurance increases, you can increase resistance or intensity gradually.

Also, during the first trimester is is OK to do exercises flat on your back, however, in the 2nd and 3rd trimester (mostly after about 20 weeks), you should avoid exercises in this position. Here are are sample (and relatively basic level)exerises that are effective and SAFE to do THROUGHOUT your pregnancy.

Plie squats with ball: For more support on your back you can use a ball against a ball for this exercise. Stand with feet wider than shoulder-width apart, toes pointed out. As you squat down, make sure hips/pelvis are tilted back toward ball/wall and that you keep your heels planted on ground throughout exercise. Perform to 90 degrees (at knee joint) and return to start position concentrating on squeezing glutes as you come up. Hold weights either between legs or resting on legs. For more of a challenge, combine with upper body exercise in (ie. bicep curls, shoulder press, etc). Do 30-50 reps.

Modified push-up: Most woman can't perform a true push-up without their form giving, or their muscles giving out after 5 reps. Begin push-up on knees, feet off ground. With hands wider than shoulder-width apart and abdominals contracted, lower upper body down without raising the hips/glutes up (body stays in straight line) to about 90 degrees (at elbow joint) and back up. For more of a challenge, hold half way down for 2 or 3 sec and then again at the bottom and then push-up. Do 15-30 reps.

Step-up with kickback: Using a bench, chair or anything about 12 inches or more off the ground (do what you're capable of doing without compromising your form but still challenges you), step up onto bench while kicking back leg straight out. For more of challenge, combine with upper body exercise (ie. shoulder press, lateral/front raises, or bicep curls). Do 15-25 reps per side.

Torso rotations: Using a rubberband of medium resistance, find a post to anchor band around. Stand to side of post with arms straight and hands overlapping on handle of band. While keeping feet pointed straight ahead, rotate torso keeping abdominals contracted and arms straight throughout movement. It's important to keep a light grip with hands so that your arms aren't doing most of the work. Do 20-25 reps per side.

Front lunge with lateral raises: With feet together and while holding 3-10 lb. dumbbells, step forward with one leg far enough that front knee isn't going over front toe and back and front legs are bent to about 90 degrees (at knee joint) without touching back knee to ground. While coming down, perform a lateral raise, bringing dumbbells out to sides with elbows slightly bent, and up to shoulder heighth. Perform 15-20 reps per side.

Rubberband rows: While sitting on ball anchor rubberband around foot or post (more of a challenge). With palms facing each other and arms extended, bring elbows back bent while squeezing shoulder blades together and keeping chest back. Hold each rep for 3 sec. Do 20-30 reps.

One-legged squat with bicep curls: With back against ball on wall (same position as plie squat), keep feet close together with one leg either off ground or just the heel touching. Squat down keeping most of weight on the one leg that is planted on ground. As you come up, perform bicep curls with 5-10 lb dumbbells. Do 15-20 reps per side.

Plank: On mat, hold yourself up on elbows and toes as you keep abdominals contracted (and hips/pelvis straight) for 20-60 sec. Perform 3 sets of holds.

The best ways to cut 100, 250, and 500+ calories (WITHOUT DIETING!)

2009-03-12T08:44:00.000-07:00

SAVE 100+ CALORIES:

1. Add the olive oil last. Instead of sauteing vegetables and letting them soak up the majority of the fat that's added to the pan, try steaming your veggies instead, then tossing them with a few teaspoons of extra-virgin olive oil, a squeeze of lemon, and a pinch of red pepper flakes and sea salt. Calories saved per cup: 150

2. Ask for a "dry" bun. Chefs and cooks often swipe a knifeful of butter or mayo on a sandwich or burger before they hand it over to you. Calories saved: 120

3. Be picky about pie. Eat the filling but skip the bottom layer of crust. Trust me, you won't really notice. Calories saved: 150

4. Lighten your juice. Fill a water bottle with 6 ounces of juice and equal amount of water. Calories saved: 100

5. Make skinny mashed potatoes. Mix in a half of cup of low-sodium chicken broth for every 3 lbs of potatoes instead of half a cup of butter or heavy cream. If you still crave that rich flavor, top a small scoop of mashed potatoes with a pat of butter for just 36 extra calories. Calories saved per cup: 150

6. Use half the beef in burgers. Mix 1 1/2 cups of finely chopped mushrooms with half a pound of lean ground beef and serve it in place of an all beef patty. Calories saved: 100

7. Switch your soup. Varieties of soup that are a cream or milk based contain 25 to 50% more calories than those made with a tomato base or clear broth, such as minetrone or vegetable soup. Calories saves per 12 oz: 100 to 200

SAVE 250+ CALORIES:

1. Avoid salads with "crispy" in their name. Some options pack more than 500 calories and 25 grams of fat when tossed with regular dressing. Order your greens with grilled chicken, shrimp, or salmon and lowfat dressing. Calories saved: 250

2. Downsize yoru baked goods. You can automatically halve the calories in fresh-baked muffins by using a pan with a dozen slots rather than one with just six. And if you swap half a cup of applesauce for the half cup of butter or oil called for in your recipe, you can save an additional 75 calories per muffin. Calories saved: 310 to 385.

3. Get sandwich-savvy. A 6-inch tuna hero with lowfat chips may seem like a light meal, but it contains 700 calories and more than 30 grams of fat. At "healthy" restaurants, people tend to order extras and then underestimate how much they're eating by about 35%. Opt for a small turkey sub without mayo or oil and skip the soda, chips, and cookies. Calories saved: 420

4. Top your tater the light way. Loading a large potato with the works can turn your meal into a fat and calorie mine-field. Pick a small spud (red potatoes are best) and fill it with a quarter cup each of salsa and lowfat Greek yogurt (or 1 Tbs of reduced-fat sour cream). Calories saved: 412

5. Treat yourself like a kid. When you're ordering ice cream, don't assume you have to choose from the three cup sizes displayed at the register. Rather than ordering the medium, request a child-size verstion-and skip the hot fudge. Calories saved: 400

6. Bulk up your pasta-with veggies. If you're making pasta at home, a 2-cup serving of noodles with a large ladle of meat, vodka, or Alfredo sauce can set you back 600 calories or more. To fill your plate-without breaking the calorie bank-mix a cup of pasta with a cup of steamed veggies and top the dish with half a cup of your favorite marinara sauce. Calories saved: 250

7. Serve dessert in a shot glass. Can't resist taking a slice of key lime pie or cheesecake at a buffet? Allow yourself to savor the amount that fits in a shot glass and you'll save 80% of the calories you'd get in a full-size portion. Calories saved: 360

8. Choose wisely at breakfast meetings. When fresh fruit salad or lowfat yogurt isn't an option, you can still slash hundreds of calories by savoring four powdered sugar or glazed doughnut holes rather than that nutritious-sounding but humongous banana-walnut muffin. Calories saved: 280

SAVE 500+ CALORIES:

1. Take your own popcorn to the movies. A medium container of popcorn from the theater has at least 900 calories-NOT including the butter topping. Pre-pop your lowfat favorite popcorn from home and stash the bag in your tote. Calories saved: 600

2. Ditch designer cereals and granolas. Muti-grain and all-natural cereal options can still be high in sugar and fat. Go for fiber-rich cereals that contain 200 or fewer calories per cup (oatmeal would be a good option and will keep you feeling full). Calories saved: 500

3. Avoid meat lover's pizza specials. Order a fully loaded veggie pizza and you'll get half a serving of fiber-rich produce on every slice without all the calories from sausage, bacon, and pepperoni. To cut calories further, order your pizza with a thin crust rather than the deep-dish style and get half cheese. Calories saved per two slices: 500

4. Choose a leaner cut of meat. When dining at a restaurant, order a 6-ounce filet mignon rather than the 8 or 12-ounce T-bone or prime rib. Also, ask the chef to not brush the steak with butter or oil (they do this to make it look juicer) to save an extra 100 calories. Calories saved: 500 to 600

5. Turn your back on the buffet table. Pick a spot that's at least 16 feet fromt he smorgasbord and face away from the food when eating. A study conducted shows that people who did this ate several hundred fewer calories, on average, than those who sat just a few feet away facing the table. Calories saved: 650

Source: SHAPE Magazine

The best $40 investment

2009-03-08T16:37:00.000-07:00

I can't say enough about why everyone that exercises should buy one of these...

Why, you might ask? Most people don't know how hard they're working AND don't work out hard enough. Sure, you can go by Perceived Exertion (how you're feeling, breathing, sweating, etc), but if you really want to know where you're at, where you should be, BUY ONE OF THESE! They will even beep to remind you you're not in your heart rate range (if it's too high or too low)! It will make you more aware of how hard you're working (or NOT working), and will be a good starting point for your fitness level.

SO, what are you waiting for??? BUY ONE at your local sporting good store, Costco, Target, or Walmart!

9 fitness rules you should break

2009-03-01T09:19:00.000-08:00

Each year fitness researchers release thousands of studies that challenge conventional fitness thinking, or at least shed light on ways to tweak it. Here are 9 "old-school" fitness approaches or strategies and some ways to tweak them to be up-to-date and to see results!

1. Position your hands shoulder-width apart.
You often see this in instructions for upper-body moves like bench presses and lat pull-downs. Why? Because it gives you a stable starting point. But that doesn't mean you need to stay there set after set. Switch up your position after every set for balanced strength and overall tone.

2. Crunches for a flat belly.
Turns out Pilates abdominal moves are superior to traditional crunches for sculpting your midsection and uncovering those abs. An exercise called "the teaser" is one of many highly effective exercises. It activates 39% more of your rectus abdominus muscle and 266% more of your external obliques. To do it: Lie face-up on a mat. Lift your legs so your thighs are perpendicular to the floor and your knees are bent 90 degrees. Raise your hands toward the celing. Lift your torso and straighten your legs, so you body forms a V. Hold for 1 second, then roll back down, keeping your legs raised. Perform 20-30 reps.

3. Squats=a perfect bum.
Although squats are a great exercise, try doing hip extensions too. The move hits 55% more of your hamstring muscle and 79% more of your glute muscle. To do it: Get on your hands and knees. Keeping your knees bent, lift your right heel toward the ceiling, then lower it back down to the starting position. Perform 15-25 reps each leg.

4. Eat lots of extra protein for less jiggle and more tone.
While it's true that protein is a vital muscle food, your body can use only so much of it. Any extra protein calories you take in will be stored as fat. As a general rule, remember that 20% of your calories should come from protein. So, if you're eating an 1,800 calorie diet, try to shoot fora maximum of 400 calories, or 90 grams, of protein each day.

5. Up-down-up-down. Repeat.
Instead of raising and lowering a weight (or your body weight) in one continuous motioin, pause for a second about halfway up, continue the movement, then pause again about halfway down. You'll fry more fat (by exhausting the muscles more efficiently) without sucking more time out of your scheudule.

6. Watch yourself in the mirror while you workout.
While the occasional glance at your reflection to check form is a good idea, for exercises that involve balance, such as the one-legged squat, you'll get a bigger boost if you face away from the mirror and close one eye. Doing so activates neural pathways between your brain and your muscles that you don't otherwise use, which forces your body to establish better balance.

7. Burn the most calories with cardio.
According to many studies, 30 minutes of weight training burns as many calories as running at a blazing six-minute-per-mile pace for the same amount of time. (And it has the bonus of building more muscle tone then running.) What's more, unlike aerobic exercise, lifting weights has been shown to boost metabolism for up to 39 hours after you finish your last rep! Interval training has yielded similar benefits. For optimal results, do a total-body weight-training workout three days a weeks, resting at least a day between sessions and do intervals on at least tow fo the off days.

8. Rest between sets.
Less rest increases your calorie burn and adds a cardio component to strength training. Try doing multiple exercises back to back (circuit training) using different muscle groups and combining large muscles and small muscles in as many exercises as possible. When you have completed a circuit, rest for a minute and then repeat.

9. Weigh yourself daily for motivation.
The scale measures water and muscle, too. It's not a great indicator of fat loss. A better way to measure success is by measuring inches or getting your body fat tested, say every month to see progress.

Source: Womens Health

Wanna burn 500 calories???

2009-02-22T15:34:00.000-08:00

THE BIGGEST CALORIE-BURNING EXERCISES:
Calories burned per hour*
Based on a 160-pound person

986 calories burned: Running at 8mph
913 calories burned: Rollerblading
730 calories burned: Tae Kwon Do
730 calories burned: Jump rope
657 calories burned: Stair treadmill
584 calories burned: Jogging at 5mph, cycling at 18mph
511 calories burned: Backpacking, hiking uphill
511 calories burned: Racquetball. mountain biking
511 calories burned: Cross-country skiing, indoor cycling class
511 calories burned: High-impact aerobics, high intensity weight/circuit training
* Values from the Mayo Clinic Exercise for Weight Loss chart

Of course, these values are estimates, and actual calorie expenditure will not be the same for everyone. Your mileage may vary (so to speak) depending on many factors, such as the intensity of your workout, your weight (and more importantly body fat %) and your current fitness level.

Exercise of the week...split squat

2009-02-19T14:29:00.000-08:00

Can I just say that I love this exericse! If you want your glutes and quads, this is an exceptional exercise! Also, I prefer and recommend doing this exercise with an upper body move. To perform:

1. Use a bench, chair, or even ball (harder) and place one leg back. Front leg should be out far enough that your knee doesn't go over your toe. Suggestion: hold 5-10 lb. dumbbells for extra resistance and for upper body combo.

2. Squat down to 90 degrees at knee, making sure front heel doesn't come off of ground. PUSH through heel and squeeze glutes as you come up. With dumbbells, you can either do bicep curls as you go down, or even shoulder lateral/front raises.

3. Do 15-25 reps/leg.

6 surprising reasons you're not losing weight

2009-02-15T09:27:00.000-08:00

Here's some POSSIBLE reasons you're sabotaging your slim-down efforts, and how to get back on track.

1. You're LOADING up on whole grains. Let's be honest-while whole grain versions are a good replacement for the white flour variety, many of these snacks can still be high in fat, sugar, and sodium, not to mention CALORIES. People who eat the greatest number of servings of MINIMALLY processed whole-grain foods-not snack foods, like crackers, cookies, or chips-enjoy the biggest weight-controlled benefits. Solution: Aim to increase your intake of brown and wild rice, oatmeal, and other whole-grain cereals and breads. Not only do these foods contain fiber, which helps curb your appetite, but they're also low on the glycemic index (meaning they are absorbed in your bloodstream slower allowing you to go longer without feeling hungry).

2. You allow yourself a "CHEAT" day...or TWO. You've probably learned from experience that denying yourself all treats when you're dieting can set you up for a binge. Your solution? Being "good" during the week and allowing yourself to splurge on weekends. While this may seem like a moderate approach to weight loss, it's still a feast-or-famine mentality that can easily backfire. Dieters shed a small amount of weight each weekday gained most of it back between Friday night and Monday morning! Solution: When it comes to shedding pounds, consistency is KEY. In other words, you'll be more successful if you allow yourself a 150-to 200 calorie treat a few times a week, rather than waiting until Friday night to splurge.

3. You make your own meals. There's little dispute that frequently eating out can wreak havoc on a diet. That may be true, but if you're not vigilant about certain things like, not picking at food while you cook (a BIG one), adding just a bit of extra butter or oil, using a heavy hand with dressings and sauces, and nibbling leftovers as you're clearing the table can tack on hundreds of calories to an otherwise healthy meal. Solution: Pull out your measuring cups and spoons and use them throughout the entire cooking process. A food scale can help you weigh items that can't be measured in cups, like poultry, fish, and cheese. To keep from snacking or tasting your meal, try chewing gum or sucking on a mint! Lastly, when you're ready to eat, take a small portion of food and put it on a salad plate rather than a dinner plate. Then, put the rest of the meal into single-serving storage containers. Popping them directly into the fridge or freezer will deter you from polishing off a second dinner soon after finishing your first.

4. You squeeze in workouts. No matter how tired you are in the morning or after work, you still push through your cardio session. Better to burn a few calories than none at all, right? Not necessarily. If you're truly feeling exhausted, it's more beneficial to ditch your workout and allow yourself an extra hour of shut-eye. Why? When you're sleep-deprived, your hormone levels change, stimulating cravings for starches and sweets. Your willpower diminishes too. Solution: Few of us can get eight hours of sleep and have the time for an hour-long workout, so get seven hours of sleep and schedule your workout earlier in the day, as exercising within four hours of bedtime may hinder your ability to fall asleep.

5. You eat slowly, savoring every bite. While this works alone, lingering in a group situation seems to have the opposite effect. Studies have shown that people take in 40 to 70 percent more calories when dining with family and friends. Solution: When dining out with friends, have a dining strategy in place so you don't have to think about the calories at the table. For example, decide whether you'll have a slice of bread or a drink. You might also order an appetizer as your main dish instead of an entree. You want dessert? Skip the bread, pick a lighter meal like a salad and split a dessert with a friend.

6. You enlisted a friend to help. Teaming up with a buddy seems more fun than dieting alone, which is why you talked your best friend into joining that weight-loss program with you. Unfortanately, her uneuthusiastic attitude can take a toll on your goals. People who make the most successful weight-loss partners are those whoe are committed to losing 10 percent of their body weight and plan to stick with the program for a set period of time. Bottom line is if you have to convince a friend to join you in a diet or exercise regime, she probably isn't ready. Solution: You may be better off going it alone or finding someone who can pull her own weight.

Exercise of the week..the crab walk

2009-02-12T13:17:00.000-08:00

Here's a great exercise that works all the lower body leg muscles, called the crab walk. It works the glutes, hamstrings, quads, etc. but really EMPHASIZES the outer thigh/hip muscles (way better than the hip abduction machine which only focuses on that one muscle). I also like to mix it up and add an upper body muscle exericise, like doing medicine or rubberband shoulder presses.

To start have a theraband (preferably tougher resistance) around your calves/ankles with feet spread shoulder-width apart. You should feel resistance the entire exercise, so it's important not to bring feet TOGETHER (hence band should be taut, not loose). Walk sideways (like a crab), in a SQUATTING position by stepping out to side with outside leg (the main leg working). Step inside leg in about half way and repeat for at least 25 reps each leg. To add in medicine ball press, hold ball at chest and press up as you step out.

Weight Loss Tools

2009-02-08T15:13:00.000-08:00

I found this helpful website that you can calculate your BMR (Basal Metabolic Rate), BMI (Body Mass Index), recommended daily calorie expenditure, body fat calculator, etc. They are basic and not 100& accurate (it would more accurate if you had your body fat % tested), but it's definitely a good starting point for those who are on the road for getting healthier, losing weight, etc.

http://www.weight-loss-center.net/weight-loss-tools.html

Let me know what you think!

Exercise of the week...ball tricep push-up

2009-01-29T10:16:00.000-08:00

Ball push-ups. Different variation that especially emphasizes the triceps muscles and core/trunk muscles.

To perform, place hands about shoulder width apart on ball, with feet same distance. While keeping abdominal muscles contracted in for stabilization, bend elbows and lower body down towards ball and then back up. Keep elbows in to better work the triceps muscle. For a more advanced variation, bring one leg off ground! Do 2 sets of 15-20 reps.

Why You Should Eat Breakfast

2009-01-25T13:38:00.000-08:00

Often people skip "the most important meal of the day". Sure, we're running late to work or too busy getting our kids breakfast, dressed, and out to school, but we are doing an injustice to ourselves here! Here's the top 3 reasons why we need to not only eat breakfast, but make it the best, most nutritious meal of the day.

1. Skipping breakfast isn't good for our metabolisms. Actually, skipping meals and not eating frequently enough isn't good either! Did you know that people who skip breakfast eat more snacks during the day, and have heavier meals later? Numerous studies have shown that you are less likely to be overweight if you eat a healthy breakfast. When we starve ourselves, we are essentially telling our bodies to hold onto the fat, not lose it. Not only does the first meal of the day heat up your metabolism to better burn calories, studies show that the effects of this "jump start" help keep the metabolism working at a higher rate throughout the day. Blood sugar levels rise up and remain higher longer, instead of having a quick drop off that might be generated by eating just high sugar content breakfast snack foods. Skipping this important meal does you no good at all. You will be hungry sooner, eat more later, and not have the good energy to function efficiently.

2. Not reason enough? Additional health benefits of eating breakfast include an increased ability to use your brain, an excellent idea for those younger ones who need to pay attention at school. Some dieters have found that they have better success by flipping their food intake, having dinner for breakfast and typical breakfast foods for dinner. The higher caloric intake at the breakfast meal allows the body to function better all day, and the impact of a good breakfast helps the body become less hungry at later meals. The body can burn off the higher calorie levels all day long, instead of having food sit idle at night, turning into fat with inactivity. Calories burn faster in the morning, following the breakfast meal, and the body metabolism slows down near nighttime.

3. Other health benefits of eating breakfast include a boost in concentration, energy and productivity levels. Eating high fiber breakfast foods like cereal, fruit, grains, nuts, and yogurt are lower calorie than snack foods like doughnuts or sweet rolls. They give you needed bulk in your diet, last longer, help you feel full and less hungry longer. High protein breakfast foods like eggs, milk, and meats are good breakfast foods, but watch out for the fats like butter and cream cheese. Always take fats in moderation. And lastly, eating a good, balanced breakfast has shown to help reduce the risk of heart disease and regulate cholesterol.

Buns of steel

2009-01-22T11:57:00.000-08:00

Here are just a few of my favorite glute exercises to help tone, strengthen, and lift your bootie! I swear by all of these (plus plenty of squats and lunges too!). Try them out and tell me what you think!

1. One-legged squats with ball. Place ball against wall with your back centered on ball. With one foot off ground (or if that's too hard, place just heel on ground with little to no weight on leg). Perform squat by sitting back against ball (keep hips/pelvis tilted back towards wall), bending leg to 90 degrees. Make sure to keep weight in the heel, not the toe. To increase resistance, hold dumbbells. Do 2 sets of 15-20 reps each leg.

2. Pelvis/Glute lift on ball. Lay on ball and roll out feet, so that only your upper back is on ball. With feet placed about shoulder-width apart, lower pelvis/hips towards ground and then lift back up, holding at top for 3-5 sec. To increase resistance, use weight in between knees/legs or hold on lower abdomen. Perform 2 sets of 20-30 reps.

3. One-legged deadlift. While holding dumbbells, keeping one leg straight (but not locked), lower dumbbell towards foot. While you perform this exercise, make sure to keep back straight, NOT ROUNDED. Also, the other leg will come straight back behind you. You should feel a stretch down the back of the standing leg. This exercise also works the hamstring muscles very well. Do 2 sets of 15-25 each leg.

4. Cross-over step-up. While standing to the side of a step/bench with the opposite/outside leg on step and inside leg on ground, step-up. To increase resistance, hold dumbbells or even perform at a faster pace for an extra burn. Perform 15-25 reps each leg.

5. Cable leg kickbacks. With ankle strap secured around ankle facing a cable machine (you can also do this with a resistance thera-band), pull weight/cable back, keeping leg straight. Perform 20-30 reps each leg.

10 GREAT healthy snacks

2009-01-18T15:55:00.000-08:00

Here are some great, healthy snacks that are under 200 calories and help you feel "full" and burn fat! The key is to combine a little bit of fat, protein and carbohydrates for optimal "fullness". Fiber is also IMPORTANT.

1. Hummus with veggies (carrots, celery, bell peppers, etc), pita chips, or high-fiber crackers

2. Cottage cheese with fruit (pineapple, peaches, pears are best)

3. Protein shake (1/2 scoop of protein powder blended with ice, non-fat plain yogurt or milk, and mixed berries)

4. 2 slices of beef jerky and a clementine/orange

4. String cheese and an apple (or handful of grapes)

5. Yogurt parfait (layer non-fat plain yogurt, low-fat granola, and mixed berries)

6. Apple slices, banana, or celery sticks w/ low-fat peanut butter (watch portion control)

7. Ranch or other dip mixed with cottage cheese (instead of sour cream) and high-fiber crackers, pita chips, or veggies (watch portion control)

8. Luna bar (I like these ones because they are a perfect combo of protein, carbs, and fat, they're under 200 cal, and they TASTE GOOD!!!)

9. 1/2 bagel (or mini bagel) with cottage cheese, tomato slices, and pepper

10. Turkey or other lean deli meat and piece of fruit

Exercise of the week...ball hamstring curls

2009-01-15T15:44:00.000-08:00

HAMSTRING CURLS ON BALL (2 variations):

This is one of my favorite hamstring exercises, and it's a lot harder than it looks (esp the second one)!!!

1. Laying on ground with arms/hands at sides (preferably on mat) with feet/calves on stablity ball about shoulder-width apart. Slowly lift hips/pelvis off ground (and maintain position), bring feet and ball in towards you SLOWLY. Key is to dig heels into ball, so feet are flexed. This keeps the hamstring muscles flexed the entire time. Make sure you roll back out ENTIRELY to complete one repitition, otherwise, you might feel a cramp!

2. Variation of #1: Same position as above, only stick one leg straight up in air. Other leg is on ball, IN CENTER. Do same exercise as above SLOWLY, 2 sets of 15-20 reps on each leg.

I've been gone too long...

2009-01-11T14:40:00.000-08:00

Sorry for the lack of blogging lately, December was NUTS, plus I just returned from CA after 3 weeks of being gone. One of my New Years' resolutions is to be a little regular at posting on this blog, twice a week to be exact. Look for posts most likely on Sundays and Thursdays. Sundays will be articles of interest or commonly asked questions, Thursdays will be an Exercise of the week. We'll see how I do with that!

As for YOU, PLEASE, PLEASE comment more, ask questions, and give me ideas on what you want to know that relates to fitness and health. I want to help YOU! ENJOY!!!

New Year, NEW YOU!

2008-12-14T21:12:00.000-08:00

Why do most New Years' resolutions fail when it comes to health and fitness goals? Because most people set too lofty of goals and don't write out a clear-cut plan to attain these goals!

As we approach the New Year and ponder about where we want to be on the fitness scale, ask yourself these questions:

1. What is a REALISTIC time frame to accomplish this goal? (This is an important one)

2. What small, attainable steps and goals can I set for myself in this time table to reach the final goal? (ie. Final goal=run a 1/2 marathon by Oct 2009 Small goals=participate and run in a 5K by April, 10K by July, etc)

3. How am I going to do it? (PLAN OF ACTION)

4. What resources can I enlist or use for help to accomplish this goal? (ie. friend, sister, hubbie, books, tapes, Personal Trainer, etc)

5. What bumps in the road and challenges can I expect to come along and how do I plan on attacking them? (ie. lose motivation, get off routine for 2 weeks, etc)

6. How am I going to reward myself when/if I reach this goal? (ie. trip to Hawaii)

7. How am I going to feel about myself if I accomplish this goal and how will this affect and improve my life?

10 Tips to Avoid Holiday Weight Gain

2008-12-09T13:04:00.000-08:00

Let's face it, we all like to eat around the holidays and then we're kicking ourselves come the New Year! Here's some helpful, common-sense tips to avoid the holiday weight gain!

1. Stay active.
One of the major causes of weight gain during the holidays is lack of activity. Time is spent doing holiday errands, which makes us more tired, less motivated, and not wanting to stick to our routine. Best thing to do is stick to your regular schedule! Not only will it help keep weight gain down, it will give you more energy and it will reduce your stress!! And if you're not exercising already, try walking outside for 30 min a day-can't beat the fresh air too!

2. Don't starve yourself.
One of the most common mistakes people make is to go hungry all day so that they can "afford" the calories later on at the holiday party they will be attending. Big no-no! You will be so hungry by the time you get to the party, that you will forget about any sense of the word moderation or control. You are setting yourself up for a major binge. Make sure to eat your normal (healthy, hopefully) meals and keep your hunger at bay so that you can enjoy the food at the party without going overboard. Another thing to do is have a snack before you go the party. A piece of fruit or something along those lines will keep you somewhat satiated.

3. Don't let your food diary go.
If you stick to your normal routine of writing down what you eat, you will be able to monitor your caloric intake better. Research shows that people who keep a fod diary actually consume 20% less food than those who do not!

4. Choose healthier options.
There are some healthy options that you can eat during the holidays. White meat turkey is a great lean protein. Vegetables that aren't laden with butter, salad not drenched in dressing, sweet potatoes, and cranberries are also options. You can also make other typical dishes healthier by changing the ingredients slightly. Try making mashed potatoes with reduced-fat or low-fat milk, yogurt or sour cream. Dips and spreads, same thing. Really think about the ingredients that you normally use and then think about how you can make the dish healthier. But, on that same note..

5. Enjoy what you love.
Yep, you heard me. We all have those certain dishes or items that just bring us back to childhood and make the holidays special. Go ahead, indulge! Be choosy about what you indulge in though. Don't choose the pumpkin pie just because it is lower in fat than the pecan (which it is). If you want the pecan, choose the pecan! You don't want to set yourself up for binges later. That one piece of pumpkin pie may not satisfy you, so you may have another when, really, you could have had just one piece of pecan and been completely satisfied. Give yourself permission to enjoy the holidays. Just enjoy with a sense of moderation. If you want to splurge on dessert, maybe you are a little more careful with your entrée choice.

6. Don't try a new diet during the holidays.
That just screams binge! You will only be setting yourself up for disappointment, resentment, and depression. Stay healthy, but don't be too restrictive.

7. Holidays are DAYS.
Yes, days, not weeks, not months, but DAYS. Treat them that way. Enjoy yourself on the particular holiday, but then go right back to your normal healthy eating plan. Just because it's the day before, the day before Christmas Eve, doesn't mean it's a holiday! :)

8. Take time for you.
It goes without saying that this season is all about stress! Between trying to shop, trying to schedule in all your holiday parties along with your kids' plays and concerts and still dealing with day-to-day stressors, it is important that you take some time for yourself. Schedule a massage, buy a new book, treat yourself to a yoga studio membership, learn to meditate, whatever. Find something that will curb your stress that is not eating! This is the EASIEST time to turn to food for comfort. There is a ton around and it is all super-indulgent. Give yourself another method to deal with stress; you more than deserve it!

9. Give (and ask for) the gift of health.
Gym memberships, exercise equipment, athletic apparel or shoes, gift certificates to a spa or personal trainer, etc. There are many "health" related gifts that you can give or ask for that would help someone you love or yourself stay healthy all year long. It will give a great jump-start to those New Year's Resolutions that we normally give up by February. Make a commitment to your body and teach others to do the same.

10. Eat, drink, and be merry!
It can't be said enough. This is a season that is full of joy, love, and many good things if you let it be just that. Let your body and mind tell you what it needs, wants, and can do without. Live a little, but don't go overboard if it is only going to make you miserable the next day. It is supposed to be fun and it will be if you stay true to yourself and your needs.

source: www.supermarketguru.com

Healthy weight loss goals

2008-12-02T15:01:00.000-08:00

One of my readers asked me what was a good healthy weight loss goal/week. The answer: 1-2 lbs/week. We're talking BODY FAT here (which is what you're trying to lose, right?), not muscle mass or water weight. If you do the math, to lose (or gain, for that matter) 1 lb. of body fat, you have to consume 3500 calories LESS than what you put out (opposite to gain). If you divide 3500 into 7 days/week, that comes out to 500 calories/day! For example, if you normally eat 2,000 calories a day without exercising and you're MAINTAINING your weight, than you will need to eat approx. 1500 cal/day in a weeks span to lose 1 lb. of body fat. If you add exercise in and burn 500 cal/hr, 5 days a week, then you'll lose a little more than that (unless you're eating more). Make sense?

It's all about calories in vs. calories out. When you see these diets where people are losing 7 lbs/week, let's face it, it's not all body fat. If you do the numbers, that would look like nearly 25,000 calories/week that they're burning (impossible unless you're expending calories like Lance Armstrong or Michael Phelps and spend hrs a day burning loads of calories!) And let's face it, although that would be nice, I GUARANTEE if you're losing more than 1-2 lbs/week, you're going to gain it back because that's water weight! So, if you're looking for real weight loss, steady wins the race!

PLEASE COMMENT/ASK ?????

2008-11-24T14:31:00.000-08:00

I know I have SOME readers out there, but due to lack of questions/comments lately, I haven't been updating my blog as regularly. If you would like more posts, please comment or email me a question regarding fitness or nutrition, so I can know you're out there and can generate some ideas to answer your questions. Most likely, if you're wondering something, someone else is too!!!!

Boot Camp 101

2008-11-16T20:16:00.000-08:00

Here's one of my sample "boot camp" workouts that combines multiple muscle groups and keeps your heart rate up at the same time to scorch fat and calories! If you have questions, email or comment me. (Sorry for the lame pictures!)

1. Lunge with dumbbell lateral/front raise combo: While holding 5-10 lb. dummbells, do walking lunges while raising arms out to side shoulder heighth. Do 20 alterating legs and then turn around and repeat only raising arms to front, shoulder heighth. Do another 20 reps.

2. Alternating lunge jumps: While in place in lunge position, jump off ground and switch feet landing back down into lunge. Do for 1-2 min.

3. Plie squat with dumbbell bicep curl: Standing feet wider than shoulder width apart with toes pointed out, squat down to 90 degrees while tilting pelvis/butt back (like sitting in chair). Make sure not to "round" back and to keep heels planted on ground to avoid knee pain. Hold 5-12 lb. dumbbells in between legs and do bicep curl as you come up.

4. Plie jump hops: Same position as above (only without weights), jump in place for 1-2 min.

5. Medicine ball torso rotations: Sitting on ground, lean back with feet off ground (preferably) and while holding 6-10 lb. medicine ball, rotate torso/ball from hip to hip for 1-2 min.

6. Push-up row combo: In a push-up position with 5-10 dumbbells in hands on ground, do a push-up and as you come up, bring one dumbbell up into row while squeezing shoulder blade back. Then do another push-up and switch sides, alternating for 20-30 reps.

7. One legged squat: Standing on one leg, squat down while pointing opposite hand towards toe. Do 15-20 reps each side.

8. Speed skaters: Stand on one leg and then hop laterally (to the side) onto the other leg, while squatting slightly (think Apollo Anton Ohno). Move quickly side to side for 1-2 min.

9. Mountain climbers: In push-up position, step feet in alternating quickly while holding upper body stationary.

10. Step-up with medicine ball/or dumbbell overhead press: With chair or bench and holding 6-10 lb. dumbbells/ball, step-up with one leg while pressing ball overhead at same time. Don't touch other leg to bench, bring knee up and do 20-25 reps each side.

11. Alternating fast step-ups: Step-up and change legs to come down and repeat quickly. Do 1-2 min.

12. Bench dips: While facing away from bench with hands on bench (facing out), lower body and bend elbows to 90 degrees. Do 20-25 reps, holding every 5th rep for 5sec.

13. Wall sits: Sit back against wall with knees at 90 degrees. Hold for 30 sec, then rest for 10, hold for 45 sec, rest for 10, hold for 60 sec, rest for 20.

14. Bench jumps: Standing in front of bench, squat down and jump up on top of bench using legs and momentum. Do 1-2 min.

15. Ball crunches & side crunches: Laying on ball on back, do crunches while squeezing belly button in and holding at top for 3 sec/rep. Do 25-50 reps. Then, lay on side on ball with feet against wall (staggered) and do 15-20 side crunches and repeat on other side.

16. Jump rope: Jump rope 30 sec, double time 30 sec, one leg 30 sec, other leg 30 sec.

17. REPEAT ENTIRE SEQUENCE WITHOUT REST!!!!!!

Common Strength Training Questions Answered

2008-11-10T14:33:00.000-08:00

I get a lot of these questions from people about strength training, so I thought I would answer a few...

1. Is it best to split muscle groups and work different muscle groups on different days?
For most people (probably about 90% of the population) that just want to lose body fat, firm up, and strengthen and tone their muscles, the answer is NO. The most common mistake people make here is they REST TOO MUCH in between sets because they're only working 1-2 muscle groups. How efficient is that? The only people that benefit from these kind of workouts are body builders! Plus, how many calories are you really burning (keeping your heart rate up) when you split muscle groups like this. A total body workout is the best way to go.

When you combine all the muscles (esp major muscles such as legs, back, torso, etc), you are going to burn more calories=burn more fat AND you will still see the same results as far as toning and strengthening the muscle groups. Essentially, you're getting strength training AND cardio when you workout this way!

2. How often do I need to strength train?
If you do the above workout with little to no rest, EFFICIENTLY, combining muscle groups and moving quickly from one exercise to another, you really only need to do this 2-3Xweek (for most people twice/week is plenty). Committ a good hour too and make sure you rest 2 days in between strength workouts.

3. If I'm trying to tone up my abdominal muscles, should I do those everyday and how many repititions?
No, just like every other muscle group, abdominals need rest days too. They need to recover and rebuild in order to see improvement. 3 days/week is good, and make sure to always mix it up by doing different exercises, at different angles, with different resistance levels, etc. I don't think there's really a good "goal number" of reps and sets to reach, because it's more about efficiency, HOW you do the exercise, HOW LONG you hold each repitition, and the kind of exercise. You should work them until failure (until you can't do anymore).

4. Am I going to bulk up if I lift heavy weights?
This a common misconception in women when it comes to strength training. The answer is NO, and the reason is without high levels of testerone, or human growth hormone (like men, or women who take these as supplements), it's nearly impossible to increase muscle mass like our male counterparts. Women who think they're bulking up are deceived by the extra "fat layer" on top of the muscle they need to shed to see real definition!

5. What is best, machine weights or free weights?
Really, machines are a waste of time, a wasted workout, and do little for you. Why? One, machine weights only work one muscle at a time (and usually seated, how does that raise the heart rate to burn calories?), and two, they only work the muscle in a limited range of motion. Real life isn't in one plane of motion, so we need to challenge our bodies and muscles (and balance) in different ranges of motion!

On the other hand, free weights, which consists of dumbbells, bars, cables, stability balls, BOSU balls, rubberbands, etc are awesome because they will challenge you in different planes of motion (you have to balance and maintain good posture), there is more variety, and the most importantly, you can combine an endless number of exercises (and muscle groups) to get an efficient workout (and kill two birds with one stone).

Stay tuned for next weeks' post-I'm going to give you a SAMPLE WORKOUT that will do ALL of these things. It will be hard if done correctly and with no rest, and you will feel a DIFFERENCE! Keep in mind, you won't want to do this everytime because you need to always change it up to challenge the body, but for those of you out there lacking the knowledge, experience, and/or creativity, this will be a good start. Pictures included!

OH, and please leave me comments and questions, I will be more motivated to post more if I know I have readers out there (hence part of the reason for my slacking lately!)

5 great CORE moves

2008-10-21T20:33:00.000-07:00

Again, sorry for the time span between posts, it's been super busy lately plus, I've been out of town too! I wish I could promise I will get better at posting more frequently, but I'm going to stop promising things I can't deliver (at least right now)!

For this post, I thought I would enlighten many of you out there that don't know the right strength training moves for your core. All of these moves require little to no eqiupment and work your ENTIRE midsection efficiently! Some of my faves!

1. Plank (with or without ball): For this exercise you want to be on your forearms either on the ground (or on the ball) and feet/toes on ground. With only those two things supporting your body weight, hold your body in a straight (plank) line up off the ground (incline if using ball) and concentrate on squeezing your abdominals (or belly button) in towards your spine as you hold this position 30-60 sec. Repeat 2-3 times. If using ball (which can be harder because it's more unstable), make sure you're not "resting" your upper body against your forearms.

2. Side rotations: Sitting on a mat or soft surface, lean back slightly and bring feet off ground, knees bent. Find a weight of some source (medicine ball or dumbbell preferably) and while holding position, rotate side to side (hip to hip) for 30-50 rotations. Make sure ONLY torso rotates, not legs.

3. Mountain climbers: In push-up position with hands about shoulder width apart, step feet in a little, switching quickly. Remember you don't want your butt/hips coming up-keep level, with only your lower legs moving. Do 30-50 reps/each side.

4. Ball side bends: Using a stability ball, lay on your side with ball under one side/hip. You will need to anchor your feet against a wall of some sort also, and make sure it's a wide staggered stance. With hands behind head, bend all the way over the ball (outside elbow tapping ball) and then come up all the way so that your torso on that side stretches and then bends. Do 20 or so and repeat on opposite side.

5. Reverse crunch on ball: In push-up position with feet/lower legs on top of stablity ball, roll ball in towards your hands while raising butt/hips up. Concentrate on using abdominals and not legs to do this exercise. Repeat about 25 reps.

How to get out of your rut

2008-10-02T12:25:00.000-07:00

Let's face it, we've all been there. We feel like we've been working hard to lose that weight or even those "last 10 lbs". We're eating pretty good, working out, and nothing is happening! Isn't it the most frustrating thing in the world?! So, let's talk about some ideas on how we can get over that "hump" and start seeing results again. The first thing we need to do is re-evaluate our progress and then make small changes. Ask yourself the following questions:

1. Am I doing the same routine with my workout?
2. How do I feel when I'm working out? Is it easy to carry on a conversation, or am I breathing so hard that I'm forced to stop or slow down after awhile?
3. How long is my workout and how frequent?
4. Am I recording down what I eat? If so, am I writing down portion sizes (measuring out, counting calories, etc) or just eye-balling it? Also, am I counting everything, even those handful of the kids' M&M's or that soda I drank?
5. Am I getting enough sleep?
6. Lastly, how is my stress level?

All of these questions factor into your success (or lack of it) when trying to get over that rut. Now I will go back over these questions and list suggestions/ideas on how to make those little changes that will help you to start seeing results again.

1. Most people love routines, feel comfortable with their routine, and hardly ever venture outside of their "comfort zone" or don't push themselves probably as hard as they should (hence, the reason most people get trainers!). If you fall into this category, then here's some suggestions on how to push yourself farther and get a more effective workout:

Find a workout partner (and someone that is preferably in better shape than you). When you have someone to work out with, you are more likely not to make excuses and can hold yourself accountable. Appointments help! Just be sure that your workout sessions aren't "talk sessions" and save the chit-chat for when you're done exercising.

Invest in 3 or so Personal Training sessions to learn a few new exercises to incorporate into your routine.

Go to a new aerobics class and make it a goal to do that twice/week. Numerous studies have shown that you will work harder in a group exercise environment. Cycling classes, boot camp-type classes, or high intensity ones are best.

Do intervals in your workout to "mix it up". For example, if you like the treadmill, add 30-60 sec. sprints every 2 or 3 min. Or do 2-3 min intervals on a steep incline to work your muscles differently and to get the heart pumping. Jump rope is another AWESOME way to incorporate high-energy intervals into your routine. Especially with strength training and to keep it aerobic! Spurts of "anaerobic" zones are good for pushing that aerobic capacity and increasing its capacity.

Incorporate 2 strength-circuit training workouts a week where you're working the entire body. AND add plyometrics to it (ie. jump squats) for extra benefits and to scorch even more calories.

2. Most people aren't completely aware of how hard they're working out. We put on our I-Pods, read a book/magazine, or watch the TV and aren't paying attention to our workout. Here's some suggestions on how to monitor your intensity:

Wear a heart rate monitor. And that doesn't mean use the heart rate handles on the machines! Those aren't always accurate. I'm serious, you can invest in a $30 one at Costco and by wearing it, you can ALWAYS see where your heart rate is. I even suggest getting one that you can set your "heart rate zone", so that it will beep when you're under or over that zone.

Go by perceived exertion. Along with monitoring your heart rate, use the 1 to 10 scale. 5 means you're breathing steady but not hard. A 7 is you're breathing pretty hard, and a conversation is hard at this point, but somewhat do-able for short periods of time. A 9-10 is anaerobic, meaning you're breathing so hard that there's no way you could talk to someone, PLUS you can only sustain that level for very brief periods of time. Try to stay between 6-8 for most of your workout, BUT with short bursts of 9-10 (aka intervals) in at least 3 of your weekly workouts.

3. Some people might be surprised to find out that they're not working out long enough. For weight loss results, you really should be getting 60 min workouts, 5-6 days/week. If you're already doing that, then try these suggestions:

Add an extra 10 min to the end of your workout of high-intensity cardio or maybe go on a bike ride/walk with the kids a couple days/week on top of your workouts. That adds up to 50 extra min A WEEK or an extra 400-500 calories burned!

Or go back the gym twice/week at night and do 30 min or high intesity, interval-training cardio.

4. Keeping a food journal is VITAL to success. Eating is about 75% of the results you see with weight loss anyway. If you're not doing that already, then start doing it today, it will make you more aware of what you put into your mouth, and it will make you think twice for dessert. Here are some suggestions if you're already doing that and not seeing success (or if you aren't):

Count everything. It might be a pain in the butt, but if you're frustrated that you're not getting anywhere on the scale and you feel like you're eating pretty good, then this is where I would start. Counting calories/portion sizes as accurately as you can will help you see if you're truly in that range you need to be in. (Most people need to be around 1300-1500 cal/day to lose weight.)

Make sure you are eating at consistent intervals throughout the day (and recording it). Important for stabalizing that metabolism and keeping blood sugar levels to a minimum. (So you're not craving sweet foods and starving yourself.) This will help keep your portion control in check too. A good rule of thumb is if you're hungry you've gone too long without food. You should be eating when you're NOT hungry, just smaller amounts. Same goes for water intake too actually.

Stop eating after 7:30 at night. Even if you're under your daily calorie allotment by the end of the day, it's those evening hours that we tend to blow it and snack the most. Make it a goal to stay busy at night and away from the fridge. Another trick is to do something with your hands such as knitting, cleaning, scrapbooking, typing on the computer, etc. It will keep you from thinking about food!

Up the water intake. If you're not getting 100 oz a day, start adding an extra bottle of water each day. This will help stabalize hunger levels too.

Eat protein in every meal! A little protein goes a long way to cut calories, help you feel satisfied, and eat less! If you're eating oatmeal for breakfast, add a 1/2 scoop of protein powder to it. Or eat cottage cheese with your toast. Don't eat carbohydrates by themselves. You'll be more likely to crave them constantly.

5. Sleep. It's a necessity for weight loss goals and something most adults don't get enough of. Lack of sleep can actually sabotage your weight loss efforts. Try going to bed an hour earlier or getting a cat-nap in when you're kids are at school (or napping). Sleeping will help you feel more energized, and your workouts will also be more effective.

6. Oh, the big one-STRESS. Did you know stress can make you fat? Or it can keep you from achieving your healthy weight? Here are some suggestions to "de-stress" your life a little.

Prioritize. Don't worry about every little thing on that "TO DO" list, it can be overwhelming when we're concentrated on checking off our to-do things. Managing your time can help you better assess what really needs to get done, what can wait, or something maybe your husband can do!

Exercise might be no-brainer, but exercise especially in the morning can help manage your stress levels that day.

GET SOME "ME TIME" which is hard to get if you're a mom, but even 30 min of doing something you enjoy will help curb your stress levels.

Meditate for 10 min/day, preferably in the morning. This can help clear the mind and calm the body and give you the energy you need to get through the day. Make sure to do it in a quiet, peaceful spot. This really works actually!

Hopefully these suggestions and tips help, as I get so many questions on how to overcome these obstacles. If you can incoporate these into your life, you will feel better in more ways than just physically!

Exercise equipment you should invest in (and it's cheap!)

2008-09-26T07:41:00.000-07:00

First of all, I want to apologize for my lack of blogging lately. I was out of town last week on vacation with my family and well, this month has been crazy for me. When I initially started this blog, my goal was to have at least 2 posts/week, but that really hasn't happened so far, and so now I'm just hoping to have 1 post/week for now. When I get more readers/comments, I plan to add more to this blog. For now, it's a lot of work on top of everything else I do (plus I have a family blog which takes precendence). Sorry again!

For those of you out there that hate going to a gym and would prefer to do exercises at home, I have some great suggestions of exercise equipment you can buy for a minimal price. Keep in mind that I also have selected equipment that you can do A LOT with, and will also last a long time. They are even better than machines because you can work multiple muscles in one exercise, you use your core/trunk muscles better, and you work on balance/coordination. If you have any questions on it, let me know! Stay tuned for some exercise ideas with these tools...

Stability Ball-you can buy these at sporting goods stores, Walmart, Target, etc (only cost about $15-20)

Dumbbells-preferably the rubber ones. You can also buy these anywhere and I would suggest having set of each: 5 lbs, 8 lbs, and 10 lbs at least. A wise investment ($7-10/set?)

Exercise mat-any kind will do, although I prefer one with a little "padding". Found at any of the above stores listed. (Cost: $10-20)

Resistance bands-find a couple with different levels of resistance. I prefer a medium-level and a difficult-level for most people. A TON of exercises can be done with these and they can also be found at any of the above stores listed. (Cost: $7-15/band)

Dyna-disc-a must-have for core and balance training! This will work you abdonimals better than anything! You can find this at: http://www.amazon.com/Dyna-Disc-14-95-Price-24-95/dp/B00077E32C (the cheapest I have found: $15)

Jump rope-easy to use, and great for interval training. Can be found anywhere as well. (Cost: $5-10)

BOSU ball-one my all-time favs and so much you can do with these. Cheapest I have found is located at: http://shopping.discovery.com/product-59700.html?jzid=40602653-0-0&seqStr=BOSU+ball (the link wouldn't work) (Cost: $100)

Medicine ball: I prefer one with no handle, and ideally 6-10 lbs. You can find these anywhere as well. (Cost: $20?)

Thera-bands-Physical Therapists use these a lot, but they're great for doing all kinds of exercises. It's good to buy a couple different resistance levels too. The pre-cut ones can be bought at: http://www.yogaaccessories.com/TheraBandsIndividual.asp (the link wouldn't work) (Cost: $5-10/band)

10 Small Tricks for Big Weight Loss

2008-09-11T07:40:00.000-07:00

1. Drink more milk. Consuming 1,800 milligrams of calcium a day could block the absorption of about 80 calories.

2. Get watered down. Drink 100 oz of water a day. You will obviously be well hydrated (and less bloated), but you will also eat less.

3. Go smaller. Use a salad plate instead of a dinner plate. Studies shown that putting your portions on smaller dishes means you will end up eating less at a meal.

4. Think about eating. Eat without doing anything else-no TV, no working, no reading. It's important to chew slowly too, think about each bite, what it tastes like, etc. You will end up eating less.

5. Don't drink your calories. Usually those are "empty calories", however, if you must have the occassional cup of juice, dilute it water or drink V8 (Diet Splash is best) to get your vitamins/minerals.

6. Stop mindless snacking. Chew a strong flavored gum like cinnamon while you're cooking. Sneaking a taste of the food will be less appealing.

7. Tighten your belt a notch. It may sound silly, but by doing so you are reminding yourself that you want to be a size smaller when you feel a craving or that temptation to gorge coming on.

8. Put the fork down. When you're eating a meal, put the fork down after every bite and take a drink of water. You will eat slower, and EAT LESS.

9. Prepare ahead. One day a week, prepare a bunch of snacks ready to go and store them somewhere. For example, cut up veggies and put them in zip loc baggies, or even cook some chicken and cut it up to add to a salad. Planning will reduce impromptu decisions of what you're hungry and you're on the go (aka McDonalds runs with the kids).

10. Don't eat after 7:30pm. Studies have show that you are most likely to overeat in the evening hours. If you have to though, stash some popsicles, or fugdge bars, to get your sugar fix without overdoing it on the calories.

When your sweet tooth strikes

2008-09-04T14:12:00.000-07:00

Did you know that women are twice as likely as men to scarf sugary foods under stress-AND they feel guiltier when they do? THE LIKELY REASON=HORMONES!!!!!

Here's some good advice/info on controlling your sugar intake as well as some low-sugar snack ideas for when that sweet tooth strikes.

The first thing you need to do to control your sugar intake is to find out how much sugar you're actually eating. Read labels for a week and jot down how much sugar you're taking in (Beware of and include other forms of sugar such as dextrose, rice syrup, and cane juice). You'll probably find that it far exceeds the approximately 10% of your daily caloric intake the federal dietary guidelines recommend (that's about 20 grams, or five teaspoons, per 1,000 calories consumed). This will open your eyes when you realize that many products touted as healthy are still high in sugar. There are no laws regulating the use the words "all natural" on food packaging, so manufacturers can label their products with abandon. For example, one ounce of dried pineapple has about 21 grams of sugar, compared with 2.6 grams for the same amount of fresh pineapple. Once you know how much sugar you're really eating, you can control your intake. Here are some tips for cracking down on the most seductive tabletop substance known to man:

1. Eat breakfast. Pure and simple. Ninety percent of sugar addicts skip breakfast. When you eat breakfast, you prevent the drop in blood sugar that makes you crave sugar later.

2. Pick fruit. Satisfy your sweet tooth with apples, bananas, peaches, berries, etc which will temper natural sugar with fiber and loads of antioxidants. Dried fruit and fruit juices will also do the job, but they don't have nearly as much fiber and are more concentrated with calories.

3. Think 100. When you simply must have a cupcake or candy bar, stick to 100-150 calorie portions and 16 grams of sugar or less.

4. Indulge right after dinner. Late-night ice cream fixes give you a pure, unadulterated sugar rush. Have a small scoop after dinner instead and you'll reduce the insulin-spiking effect (plus, you won't consume as much because you're still full from dinner).

5. Cut out "overt" sugars. Take the worst offenders first: sucrose-laden treats like candy, ice cream, and soft drinks.

6. Enter sugar rehab. Like any sugar addict, you need to detox before you fully recover. It takes five days to fully overcome your cravings for sugar, and you'll feel awful for three of them. Prepare to be edgy and irritable starting by day two; by day five, you'll feel like a whole new person. After you've recovered, you'll find that a little sugar goes a much longer way.

REACH FOR THESE SNACKS WHEN THAT SWEET TOOTH STRIKES:
1. Swiss Miss Milk Chocolate Hot Cocoa- 8.5 g of sugar, 60 calories
2. Kashi GoLean Chocolate Caramel Crunchy bar-14 g of sugar, 150 calories, 6 g fiber
3. Edy's Orange and Cream bars-15 g sugar, 80 calories
4. Breyer's All Natural Vanilla ice cream-14 g sugar, 130 calories
5. Skinny Cow Skinny Dippers ice cream bars-7 g sugar, 80 calories, 2 g fiber
6. Bare Fruit Bake-dried cinnamon apple chips-7 g sugar, 29 calories, 1 g fiber

SOURCE: Women's Health

10 Reasons You Should Strength Train

2008-08-28T08:31:00.000-07:00

1. You will gain muscle strength and make it easier to carry those kids, groceries, etc (without throwing your back out!).

2. Want to minimize the look of cellulite? Adding a little muscle mass will help fill out that "lumpy cottage-cheese" look and give your skin a more even appearence (plus it will help burn that fat).

3. Obviously you will look more toned, as strength training sculpts and defines the muscles better than any other workout.

4. Want to burn more calories? Strength training (esp power circuit training)promotes lean muscle mass which will increase your basal metabolic rate=burn more calories during the day (even doing nothing!)=burn more fat!!!

5. You will lose inches and body fat (even if the scale isn't going down as much as you would like).

6. You will improve your posture, core strength, range of motion, and balance (which all go as we age). This means less injures, and less aches and pains too.

7. You will look younger and feel younger (and possibly be able to keep up with your kids)!

8. Strength training will burn more calories/workout than most other exercising (esp power ciruit training) because you will continue to burn calories post-workout as your muscles recover and rebuild whereas other cardio workouts do not.

9. Here's a big one-you will increase your bone density! This might not be important to you now, but osteoporosis affects 1 out of 3 women after age 65. Start now to increase and maintain that bone density and you won't have to worry about hip fractures and other things that come from getting old and having brittle bones!

10. Lastly, strength training will give you more energy! And let's face it, we all need that to get through the day (esp with kids)!!!

How to find your healthiest weight

2008-08-20T12:39:00.000-07:00

1. First find your BMI (Body Mass Index):
Multiply height by height (in inches)=A
Divide weight (B) by A=C
Multiply C by 703=BMI

Example: 67x67=4489 BMI ranges:
140/4489=.03118 Underweight: Less than 18.5
.03118x703=21.9 Normal: 18.5 to 24.9
Overweight: 25 to 29.9
Obese: 30 or higher

2. What's your build? This is important because BMI isn't always accurate. According to this equation, Arnold Swarznegger, Serena Williams, and football players are obese because it doesn't take into equation, frame size, muscle mass, or body fat %. To figure out your frame size, hold up your arm at a 90 degree angle with your palm facing your face. Put the pointer finger of your other hand on the bone on one side and your thumb on the other. Then measure the distance between them. Keep in mind frame sizes are for women in the 5-foot-4 to 5-foot-7 range.

Distance between elbow bones: Frame size:
2 2/8 inches and below Small
2 3/8 inches to 2 5/8 inches Medium
2 6/8 inches and above Large

3. How much have you gained since high school? Weight gain after about age 20 is really important because of most of the weight gain is typically unhealthy fat. A weight gain of 10-15 lbs since high school is considered ok, although if you've gained over 20 lbs since high school and most of that is FAT TISSUE, then it's time to readjust your eating habits and pump up the exercise. Genetics can play a huge role in how much weight you put on too, if you have a parent that is heavy, gaining weight may be that much easier for you and you may have a predeposition for becoming obese. If you can cut 500 calories a day, you should be able to lose 1 lb/week.

4. How big is your belly? Why does waist size matter? The fat that makes your middle resemble an apple is bad news, upping your risk of metabolic syndrome-a combo of high blood pressure, high triglycerides, high cholesterol, and prediabetes. Bottom line: Women's waists should be not larger than 35 inches; men's 40 inches max. But experts worry that anything bigger than 32 is bad for you.

Waist-size calculator:
Healthy 32 inches or below
Worry zone 33 to 34 inches
Danger zone 35 inches and above

5. How old are you? Although you'll still want to stay within healthy weight and BMI ranges as you get older, you may experience a little creep-and that's OK within reason. In a healthy weight table used by the Weight Watchers organization, for instance, 134 is the maximum recommended weight for a woman up to age 25 who is 5 feet 4 inches tall. For ages 25 to 45, it's 140. When women hit 45-plus, they need to be extravigilant because they start to gain fat and lose muscle due to hormonal changes.

6. Is your lifestyle healthy? Even if you still eat Twinkies, exercise will lower your blood pressure, cholesterol, and risks for several cancers. It also helps clear blood clots and sets a healty interval between heart beats. Plus, it increases muscle contractions, which help regulate blood sugar levels, keeping diabetes at baby. You'll be healthier and thinner if the stable of your diet is lots of fruits, vegetables, and lean proteins, and whole grains. It's as simple as that.

SOURCE: Health.com

The #1 Weight-Loss Tip

2008-08-07T13:17:00.000-07:00

We might have heard this before, but I'm going to blog about this because when it comes to nutrition, most people don't get it right. We all have our weaknesses, ups and downs, and challenges when it comes to eating healthy. If weight loss is your goal, then stop the cycle of losing the weight and gaining it back by even doing this one simple trick...

WRITE DOWN WHAT YOU EAT!!!! Various studies and research done shows that people that write down everything they eat (aka a food journal) have more success getting the weight off and KEEPING IT OFF then those that don't. Why? Because one, it makes us more aware of what we're putting in our mouth; two, it helps us uncover what our challenges are and; three, it can also help us uncover any emotional eating habits we may have (by writing down our feelings/stresses that day). Usually when people can do this one simple thing every day, they will slowly start to change their eating habits which will hopefully develop into lifelong habits.

In fact, in a recent article published in Time Magazine (Aug 4,2008), it explains why keeping a food diary is crucial for short and long-term success. In a new study conducted, participants who kept a food journal six or seven days a week lost an average of 18 lbs, compared with an average of 9 lbs lost for non-diary keepers (all participants had were encouraged with the same weight-loss strategies such as calorie restriction, weekly group sessions, and moderately intensive exercise). To quote Victor Stevens of Kaiser Permanente for Health Research, "hands down, the most successful weight-loss method was keeping a record of what you eat."

So, in conclusion, go buy a small three-ring notebook and stash it somewhere you will also see all day (aka the kitchen counter, your purse, etc) and start keeping a food journal. It's cheap, easy (cmon, 5 min a day isn't going to kill you!), and it will produce results!

5 Great Total Body Exercises

2008-08-03T14:27:00.001-07:00

Sorry for the lack in blogging, again, I was gone the past 2 weeks on vacation. I'm back though, and hopefully I can keep up (life is crazy this summer!) with the blog now. I thought I would post some GREAT total body exercises that work multiple muscles so you get the benefits of 1) maximizing your time, 2) keeping your heart rate elevated to burn more calories, and 3) challenging your body. The best way to weight train is "power circuit training" in which you do a total body workout, not resting in between sets, and combining muscles together (esp legs with arms). This method of training is especially effective in burning MAJOR calories and losing body fat at the same time as increasing lean muscle and tone.

1. Walking lunges with lateral/front shoulder raises. Pretty much everyone knows how to do a lunge, but to really challenge yourself, and to kill two birds with one stone, hold 3-8 lb. dumbbells while doing a walking lunge. As you come down into a lunge, raise your arms straight out to the side to shoulder heigth (elbows slightly bent). When you've done 20 or so, turn around and repeat, only this time, raise arms straight out to the front, shoulder heigth. WORKS LEGS AND SHOULDERS.

2. Plie squat with bicep curl. While holding 8-12 lb. dumbbells, stand in a wide stance toes pointed out (you know, ballet stance). Hold the weights in between your legs to avoid hitting them on your legs. Squat down to a 90 degree angle at the knee with hips/glutes tilted back (like sitting in a chair) and torso slightly leaning forward (but not rounding your back). Make sure to keep heels planted on ground to avoid knee pain and to activate glutes better. As you come up from a squat, do a bicep curl. Do 25-35 reps. WORKS LEGS ESP INNER THIGHS/GLUTES AND BICEPS.

3. Step-up with medicine ball/weight twist. Stand to the side of a bench or step holding a 8-12 lb. medicine ball or dumbbell/weight at your waist. With one leg on the bench (remember bench should be to your side), step up bringing opposite knee up (the one on the ground) and at the same time twist weight/ball to outside hip (not the leg on the bench). Make sure to hold abs in tight as this will challenge your balance too. Do 15-25 reps/each side. WORKS LEGS AND ABS.

4. Push up/Row combination. With 8-10 lb. dumbbells, get into a push-up/plank position holding the weights on the ground (wider than shoulder width). Do a push-up and then bring one arm back, elbow bent, squeezing the shoulder blade back. Repeat push-up and then alternate other arm. This is a very challenging exercise, but awesome! Make sure to hold your abs in tight too, not to let your lower back "droop" and you might want to have a wide stance with your feet too. Do 15 reps/each side (for a total of 30). WORKS CHEST, SHOULDERS, TRICEPS, BACK, AND ABS.

5. Ball bridge with tricep press. With 5-10 lb. dumbbells, sit on stability ball and walk feet out so that you're laying on ball with only your upper back on ball. Raise arms straight above your head and bring hips up into a bridge. At the same time you lower your hips/glutes down towards ground, bend your elbows so dumbbells come behind your head (keep elbows stablized so only your lower arm is in motion) and then extend arms the same time you raise your hips. Do 20-30 reps. WORKS GLUTES, HIPS, HAMSTRINGS, AND TRICEPS.

Try these out and tell me what you think!!!!

Secrets to Losing the Baby Weight

2008-07-17T10:02:00.000-07:00

Before I begin, please be informed that this will be my last post until the beginning of August. I am heading out of town for 2 weeks in a couple of days and will have limited computer use (really I just need a break from blogging!), but feel free to leave me a comment, question, or idea for a new post.

I recently had my second baby about 4 months ago, and even though I'm not totally back to where I want to be, I was able to fit back into my clothes and lose the weight only weeks after having giving birth (it probabaly helped that he was nearly 10 lbs!). A lot of people I know have commented on how fast I lost the baby weight, how great I look, and how flat my stomach was and so I thought it would be great to lend some expertise on this subject. Also, I have experience on training pregnant women.

The first and most important factor in losing the baby weight is to control how MUCH you GAIN in the first place. Obviously, you don't have complete control on your weight gain. For example, how much the baby is going to weigh and even how much water weight you gain. However, you do have control on how much extra FAT you gain. As most of us know, a good range of weight gain during pregancy is 25-35 lbs total (for a single gestation and for a normal-weight woman). When you add everything up, that's only about 7-10 lbs of extra fat tissue. With my first pregancy, I only gained 18 lbs (which might seem low), but my baby weighed 9 lbs 5 oz and I was completely healthy and active my whole pregancy. With my second child, I gained around 25-27 lbs. Some might call this genetic, but I believe that more than anything, our pregancy weight gain has to do with these factors: if we're at a healthy and normal weight before getting pregnant, if we have good eating habits, and if we exercise consistently throught our pregnancy (which might be hard if you're given strict orders for bedrest.)

So, if you're trying to conceive, the best thing is to be at a good weight before you get pregnant. In addition, have a good exercise routine 3-5 days/week. This way, you will be "in shape" before getting pregnant which will benefit in the following areas: less weight gain during pregnancy, less aches and pains, and a big one...more energy. I can personally attest to this 100 fold. More incentive to have a healthy pregnancy and feel better about yourself. The other thing to do is maintain healthy eating habits. You really only need an extra 300 kcal/day when you're pregant. This is a snack, ladies, not a 1/2 gallon of ice cream! I know it's hard to not give into our crazy cravings, but you can practice some self-control. Find snacks that are less calories and fat that will satisfy that sweet or salty craving (for example, fudge bars) and it's ok to indulge once in awhile, just not everyday! It will be healthier for the baby in the long run, as well.

A lot of people think that pregnancy is the time to eat whatever they want, whenever you want, and to not care for 9 months. But let me tell you, it will only be harder to lose the baby weight afterwords if you have that much more extra to lose once the baby is born. Plus, starting a good exercise and eating program is tough to start doing if you're not already doing it. So, in conclusion, two words...planning and consistency! This might not be what everyone wants to hear, but trust me, these are the smartest tactics in dealing with the "after-baby bulge". For those out there that are already pregnant and feel doomed with the weight gain, keep you chin up. It's never too late to start eating healthy and gradually working an exercise routine into your life.

Are you exercising hard enough? Part 2

2008-07-13T13:40:00.000-07:00

In the last post, I wrote about how important it is to monitor heart rate during exercise to determine how strenuous we are working. In this post, I will focus on how much exercise we really need to maintain our fitness, increase our cardiovascular endurance/strength, to increase lean muscle and tone, and to lose body fat. There are a lot of different theories out there, some true and some false, and hopefully this article will sift through some of the confusion out there.

1. How often do I need to exercise to lose weight?
You might not want to hear this (for those out there that despise exercise or think they don't have time), but for weight loss goals, you really need to do 5 days/week for an hour to see maximum benefits and results. Ideally, moderate to intense exercise (heart rate between 65-85% max) to burn the most amount of calories as well. Combine this with a good diet, and you should be on your way to losing 1-2 lbs/week (which is the safest and best rate. More 1-2 lbs/week, you're most likely not just losing fat, you're losing water and muscle mass.)

2. What kind of exercise is best for losing weight?
Ideally, 3 of the 5 days/week should be strictly cardiovascular such as jogging, cycling, swimming, some kind of cardio machine (just watch the heart rate). To really see results and challenge your body, you should do intervals in those workouts. That will change it up, keep you heart rate up, and keep the muscles second guessing which is always more efficient when it comes to burning calories. The other 2 days/week you should do some kind of strength training workout that focuses on the TOTAL body, combining muscles together in exercises to make it more efficient and keep the heart rate up (i.e. lunges with dumbbell curls or shoulder presses). I strongly believe the best strength training workouts for burning fat are circuit workouts (no breaks), high reps, and as stated above, as many muscle groups together/exercise as possible. These type of workouts will yield a high calorie expenditure, even after you're done working out. Also, change up your routine every week to keep the body working hard. You will see MAJOR results from doing a combination of these two things (cardio and strength training) and on track to hitting your goals.

3. What about yoga and pilates? Are these workouts good for losing weight?
Yoga and pilates are GREAT exercises for strengthening the core and promoting lean muscle mass, improving balance and range of motion, and for the mind-body benefits. The only problem with these kind of workouts is that they are not the most efficient at burning the maximum amount of calories. If you only have an hour/day to exercise, I wouldn't choose these types of workouts ALONE to do if weight loss is your primary goal. Yoga and pilates are best when doing it in conjuction with the cardio and strength training. Again, keep in mind that I'm specifically talking about WEIGHT LOSS here. Don't think they aren't great workouts, because they are, just remember that you won't burn as many calories doing them, and at the end of day, it's all about calories in vs. calories out.

4. How much rest do I need in between strength training workouts?
The answer is simple-1 to 2 days. For example, strength train Monday and then again Wednesday or Thursday. You really don't need a third day if you're working out hard and efficiently (which is where a Personal Trainer comes in handy for most).

5. How often do I need to workout to maintain my weight or fitness level?
Most people can get away with 3 days/week of an hour/day, but it's always good to get some kind of exercise even if it's taking a light walk with your kids to keep moving.

Hopefully this has dispelled some of the fiction out there, nowadays you'll see commercials for "5 min a Day" and let me tell you, that is never enough! I know you wish it was, but seriously, do you really think that 5 min/day is enough to lose weight, tone your muscles, let alone, improve your general fitness level? Hard work yields results. Plain and simple.

Are you exercising hard enough? Part 1

2008-07-11T10:55:00.000-07:00

It's human nature to not push ourselves physically as much as we probably should or could, right? I would say 90% of people don't push themselves enough when they work-out. Lazy, maybe? Distracted by the TV or our I-Pod (or even kids!), possibly? Too tired or it's too hard, very likely. Most of us just don't have the will-power to really hurt ourselves! Seriously though, don't you hate it when you're working hard at losing weight, getting ready for the swimsuit season, going on a cruise and it's just not happening? Ever wondered why? I think most of us have experienced this at some point in our lives.

There are several factors, of course, that play into achieving results, but I want to talk specifically about our exercise routines and heart rate. First, you should always be aware of your heart rate. There is a simple equation below that you can do to figure out your target heart rate zone, which you should CONSTANTLY monitor while exercising. Oh, and I STRONGLY believe a heart rate monitor is the best investment you will make! Here it is:

Take 220-your age=maximum heart rate (this figure is actually your anaerobic max). Now take that number, and figure out what 65% and 85% of that number is. That is your ideal heart rate zone for burning fat and calories. Technically, the range actually goes down to 55%, but for most people this isn't even working up to a sweat. Here's an example:

220-30 (my age)=190
190x.65=123
190x.85=161
My target zone=123-161 bpm

Keep in mind that if you are extremely fit this might not be totally accurate. As you get more fit, you can push that high range out before you get "anaerobic". In comparison, the low range number might be too low as well. At this point, you can go by the "Perceived Exertion Scale", which means going by how you feel. On a scale of 1 to 10, a 10 is anaerobic meaning you're breathing so heavy that you can only maintain that pace for a short time, say 30-60 sec. A 9 on the scale, would be pushing that threshold, you're breathing heavy, but you're able to maintain that pace for a longer time, and also, talking is extremely hard and forced. Carrying a conversation at this point is difficult. So, an 8-9 should be at the high end of your target zone. If you're not breathing heavy, you're carrying a conversation fairly easy, you would be at a 5 or so, and this is ok for short periods of time, (but it's time to kick it up a notch). Staying between a 6-9 is ideal and you'll burn the most amount of calories in this range.

Hope this helps all those that are confused about heart rates and how hard they should be exercising! Stay tuned for Part 2...

The 5 Biggest Myths about Exercise

2008-07-08T10:54:00.000-07:00

There are a lot of misconceptions/questions about exercise out there and I want to clear up a few that I frequently get asked about. (These aren't in any particular order.)

1. "If I do 500 crunches day, will I will get a 6 pack or a toned midsection?" False! You can do crunches or abdomen exercises until the cows come home, but if you've got an extra layer of fat around the middle, forget it, you've got to shed that before you see any kind of definition in those muscles. Now, that doesn't mean that you shouldn't do them at all (because of the strength benefits), it just means that you need to burn more calories than what you take in, so you can lose body fat.

2. "How can I get rid of that lower tummy bulge, or my flabby arms, or my inner thighs?" These are very common questions and issues among women especially. Unfortunately, there is NO magical exercise that will "spot reduce" certain trouble areas. So, the answer stands with the first question. In order to see muscle definition, you need to burn fat, which again, means heavy exercise (ideally a combination of strength training and cardio) and more importantly, watching your diet. Your eating habits will actually dictate your rate of fat loss more than exercise. You will see results on the scale, in your clothes fitting looser, in body fat %, by eating healthier, cutting down portion size, and ultimately, consuming less calories. If you want to accelerate fat loss, stick to a good nutrition plan AND exercise 5 days/week for an hour.

3. "I've heard that you want to keep your heart rate in a lower range to burn fat faster (you know, the whole 'fat burning zone'), is this true?" Again, FALSE! Think about it for a min. For example, if you do a high intensity workout for an hour like spinning and your heart rate is elevated on the high end of your "cardio zone", say ranging from 150-170, you're going to burn more calories (500-700 kcal/hr) than say, walking on a treadmill for the same length of time at a moderate pace. With that particular workout, you might keep your heart rate between 130-145 and hence, you will burn LESS calories (300-400 kcal/hr) than the high intensity workout. So, the more intense exercise you do, (you know, work up a sweat and breath heavily!), the more calories you will burn at the end of the day!

4. "Is running the best exercise for losing weight?" Surprisingly enough, I hear this a lot from clients. People think that because it's hard, it's the best exercise to do to lose weight. And although running is great cardiovascular exercise, it's not necessarily the best exercise. There are plenty of other types of exercise that can elevate the heart just as high, work the muscles just as hard, and burn the same amount of calories. Take cycling, for example. Just because it's not as "high impact" (on the joints), doesn't mean it's not great for the lower body muscles. You might have to maintain a faster pace, add hills, intervals, or maybe even wind to get your heart rate really up there, but it's still GREAT exercise and actually better for the joints in the long run. Swimming, high-intensity strength training (circuit training with multiple muscle groups ideally), kickboxing, hiking up hill, and many other exercises are just as good for you and can get the same benefits as running. If anything, some will benefit you more. The bottom line is...pick something you ENJOY because how are you ever going to stick to something if you don't like doing it? And push yourself as you get stronger, change up your routine (a big one!), and get creative! It will do wonders!

5. Last, but not least, "I don't want to bulk up. Will lifting weights do that?" (and probably the biggest misconception when it comes to strength training.) NO, NO, and NO! Women are so scared that if they do strength training, they will look "bulky". Let me tell you, ladies, we don't have NEAR the amount of testerone in our bodies to build muscle like our male counterparts do. (Of course, unless we use some kind of anabolic steriod.) If you think that you get bulky lifting weights, it's only because you have a fat layer over your muscle that you need to decrease! Strength training promotes LEAN muscle mass, it tones and strengthens your muscles, it improves your balance, your posture and core strength, it increases your basal metabolic rate (a big one! If you lift weights you will burn more calories throughout the day exercising or even just sitting there!). There are too many benefits to strength training to NOT do it, and let's face it, the older we get, the slower our metabolisms get (unless we strength train), and the more everything sags! We need all the help we can get, right?! :)

And so it begins....

2008-06-30T20:51:00.000-07:00

I have wanted to start a blog about health and fitness for awhile now, ever since I started Dynamic Fitness Solutions. Anyone who knows me knows that I could spend hours talking about fitness! My journey into fitness started long ago when I was playing high school sports. Competing in sports taught me many things that helped form my personality from a rather young age-discipline, focus, time management, persistance (practice pays off!), self-confidence, a "never give up" attitude, but more importantly, how much I loved being fit and healthy and testing my body's physical limitations. Ever since then, I have had a life-long quest to help others learn these skills and grow to love exercise and being healthy FOR LIFE. To me, there is nothing more gratifying than seeing someone overcome tremendous adversity with their health and/or weight and not only reaching those goals with my help, but becoming happier on the inside. The "before" and "after" pictures are only the icing on the cake, the real reward is seeing the changes within and how much that affects their lives in every way.

I have trained people across the whole spectrum-the stay-at-home mom hoping to lose those "last 10 pounds", the 75 year old grandma with severe health problems, the middle-aged man rehabing an injury, the high school athlete, the pregnant woman, the novice runner training for their first marathon, or just your average Joe. I've trained them all and I love a challenge more than anything! For me, it's a learning experience as well-I learn that everyone has different physical and mental capacities, I learn how to tweek a workout just enough to motivate someone who despises exercise, how to get a client to eat healthy who has lived off of fast food their whole life, the list goes on. It's an evolution for me as well, and with more experience and working with all walks of life, I become a better Trainer and person in the end. I love that part the most too, because it keeps my job anything but boring and the learning never ends...And so on that note, I hope that this blog will help people LEARN, get questions answered, get creative ideas for their own workouts or diets, and have fun along the way...ENJOY!!!