4 Healthy Holiday Fitness Tips

12/11/2013 Leave a comment

Photo credit: Kham Tran CC-BY-SA-3.0

The holiday season can wreak havoc on your waistline, but the average holiday weight gain isn’t quite as bad as you think. Many believe that 7 pounds is the average holiday weight gain, but according to the National Institutes of Health report, Americans put on roughly one pound over the holidays. However, even a pound a year can add up over time and lead to obesity and other chronic illnesses, such as diabetes and heart disease. Making exercise a priority during the hectic and stressful holiday season can seem virtually impossible, but with a little forethought, you can reap the benefits of a fit, healthy holiday season.

Tip #1 – Plan realistic workouts and healthy meals BEFORE the holidays begin. Cooking make-ahead nutritious meals and designing shorter, daily workouts will help to save time, reduce stress and promote well-being. Even a 10-minute workout is better than not exercising at all.

Tip #2 – Incorporate high-intensity interval training (HIIT) into your exercise routine. HIIT training can be a godsend over the holidays, because it burns maximum calories in the least amount of time. So, next time you get on the treadmill, bike or step machine, choose the interval program option to burn more fat in less time. If you don’t have access to a gym, then pick up a jump rope and alternate bursts of quick activity with a slower pace, or do some jumping jacks or speed play (e.g. 30 second sprint followed by a 90 second recovery jog).

Tip #3 – Do some multitasking; combine holiday tasks and errands with physical activities. For instance, walk fast while shopping or park farther away from the mall entrance, or try taking a 5-minute break from cooking and do some calisthenics to burn those excess calories and reduce stress. Shoveling your own snow can burn a ton of calories, too. When family or friends come to town, take a tour of the neighborhood on foot to see the Christmas lights, or throw an ice-skating party. During TV commercial breaks, do some lunges, jumping jacks, squats, pushups and sit-ups.

Tip #4 – Avoid overeating at holiday parties by eating normally during the day. In other words, don’t starve yourself all day and then eat like a horse at the party. Eat as you normally would during the day, then go to the holiday party and focus on eating low-calorie foods first, such as celery sticks, carrots, fruits and leans meats. Put your snacks on a small plate and then sit down to enjoy it; don’t snack straight from the buffet. After you consume the healthier, fiber-rich, low-calorie foods, then by all means treat yourself to a small, rich and satisfying treat. Chew slowly and enjoy every morsel of it. Occasionally indulging in a tasty treat, without guilt, will help you to avoid overeating. If you do overeat, don’t let the guilt from one mistake destroy the rest of your healthy holiday plans.

Beachbody

Filed under exercise, fitness, healthy diet, holiday, interval training, WELLNESS, workout

Prevent & Treat Common Workout Injuries

11/11/2013 Leave a comment

Hildgrim CC-BY-SA-2.0

Whether you are in top shape or a beginner, a workout injury can happen to anyone. You can experience an injury even when you are walking. A sprained joint or injured muscle can side-line you for days or even weeks. You can and should take steps to help reduce your risk of injury before and after every workout. The most common types of workout injuries include:

  • strained muscles
  • sprained ankles or other joints
  • knee injuries
  • wrist and shoulder injuries
  • tendinitis

Warm-up your muscles and joints before exercise and a cool-down after your workout can greatly reduce your risk of muscle and joint injury. Cool-down by doing light exercise until your heart rate and respiration return to normal. Stretch your muscles and joints again. Stretching after a workout helps to reduce the levels of lactic acid and other metabolic waste in your muscle cells, which is thought to contribute to post-exercise muscle soreness.

Don’t push yourself too hard during a workout. Know your body and  your limits. Start slowly and gradually increase the intensity of your workout by working harder, longer or increasing repetitions. Soon your strength and endurance will increase which can also help reduce your risk of injury.

Cross training is another good way to increase muscle strength, improve endurance and reduce your risk of injury. Shin splints and tendinitis are injuries that usually result from repetitive motions and over-use of one muscle or muscle group. Always rest at least 24 hours between workouts to give your muscles time to heal. For example, if you run on Monday, Wednesday and Friday, try some light weight lifting on Tuesday and Thursday. Vary your workout so that all of your major muscle groups get a workout, but no single muscle or muscle group is over-worked.

If you do suffer an injury, remember R.I.C.E.: Rest, Ice, Compression and Elevate. Rest your injured muscle. Don’t work it until the injury is completely healed. You can still work your other muscles or engage in exercise that does not stress your injury. For example, if you injure your shoulder lifting weights, switch your workout to leg presses or walk and jog until your shoulder is fully healed. Apply ice to the injured area to reduce swelling. Applying a compression bandage to the affected joint or muscle also helps reduce swelling. Elevate injured limbs to further help reduce swelling. Use a mild over-the-counter anti-inflammatory pain medication if necessary. Most exercise injuries will heal in a few weeks or even in a few days. See your doctor if your injury does not heal, pain increases or does not subside, or if there is swelling and bruising around the injured area.

 

Filed under aerobic exercise, exercise, flexibility, planning, safety, stretch, stretching, WELLNESS, workout, workouts

Core Strengthening with a Fitness Ball

06/17/2013 Leave a comment

Credit: LocalFitness.com.au

Your core muscles are important for stabilization of your body, especially your lower back and pelvis. Your core muscles help maintain proper posture which can help prevent back pain and fatigue. A strong core helps improve your overall fitness and endurance. If you have a strong core, everyday activities, such as climbing stairs, walking long distances or sitting for hours at a desk, becomes easier to tolerate. Incorporate an exercise ball into your abdominal strength training exercises to improve the effectiveness of your workout and add some variety.

Crunches are the bread and butter of abdominal exercises. You can do crunches on an exercise ball by sitting on the ball. Place your feet flat on the floor with your knees bent at 90 degrees. Your thighs should be parallel with the floor. Lean back and then pull your body to return to a sitting position using your ab muscles. Cross your arms over your chest to help maintain your balance.

Follow a set of crunches with the bridge exercise on a fitness ball. Lie on your back and rest your calves on top of the exercise ball. Keep your feet together. Squeeze your abs tight and then lift your buttocks off the floor until your body forms a straight line from your shoulders to your heels. Hold this position for 5 seconds and then relax. Try to do 10 repetitions of this exercise. Make this exercise more effective by resting only your heels on the ball.

Choose a ball that is big enough so that when you sit on it your thighs are parallel with the floor. You can reduce the air pressure to more fully engage all of your ab muscles.

Beachbody

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Cool-Down and Get Fit with Water Aerobics

05/25/2013 Leave a comment

U S Army Public Domain

Swimming is a fun way to get a good workout for your whole body and improve your strength and endurance. You can strengthen and tone all the muscles in your body, increase your flexibility and improve your posture. Swimming is also virtually no impact so even if you have arthritis or an injury, you can do water exercises, with your doctor’s approval. Water aerobics is a good choice for people who have joint problems and overweight people because the water supports your weight.

You don’t have to know how to swim to enjoy the benefits of water aerobics. Swimming alone is an aerobic exercise that helps to improve your cardiovascular health, burns calories which contributes to weight loss, and firms and tones muscles in your whole body. Aerobic activity, such as water aerobics, can help reduce your risk of a number of chronic illnesses, including heart disease and diabetes. According to the Centers for Disease Control and Prevention (cdc.gov), sater-based exercise is good for people who suffer from arthritis because movement lessens the pain. The water supports your body while you exercise which virtually eliminates stress on the joints.

Resistance exercises will help firm and tone your muscles, but if your taunt muscles are hidden under a layer of fat, no one can see them. Water aerobics is a great way to burn calories for weight loss while you firm and tone your muscles. According to the Mayo Clinic (mayoclinic.com), a 160 pound person can burn more than 400 calories per hour doing water aerobics. A 240 pound person can burn as much as 600 calories during 1 hour of water aerobics. If you do nothing but tread water you can burn 11 calories per minute. Resistance exercise is a good way to strengthen your muscles and build muscle. Water-based exercise is not only aerobic for fat burning, it is also a form of resistance exercise that can build muscle. The water pushes back against your body even as it supports your weight. When doing water aerobics you can use devices, such as hand paddles, water dumbbells and flotation devices to help add more resistance to your exercise routine.

There is a very low risk of injury when you do water aerobics. The buoyancy of the water protects and supports your bones and joints. You don’t have to worry about impact as water aerobics, and water-based exercise generally, causes virtually no impact on your bones. If you are pregnant or if you suffer from any chronic condition, such as high blood pressure or osteoporosis, see your doctor before you begin any exercise program.

Beachbody

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Hangover Help

03/16/2013 Leave a comment

CC-BY-SA-2.0 Dana Robinson

Hangover prevention and cures are basically myths, yet they persist. If you plan to celebrate St. Patrick’s Day with a pint, or two, remember to drink in moderation! There is little you can do to prevent a hangover except to drink in moderation. Once you’ve over-indulged and wake up the next morning with a hangover, rest, fluids and mild pain relievers are your best hope for feeling better. Some hangover remedies are not only ineffective, they may also be harmful. Think before you drink and enjoy your celebration with moderation.

Why does alcohol cause such misery? Alcohol is a diuretic, meaning it removes fluids from your body which can lead to dehydration. Re-hydrating your body with water and sports drinks can help to alleviate some of the symptoms of a hangover. Your upset stomach may also be a result of drinking too much. Alcohol irritates the lining of your stomach, which leads to nausea.  Drink a glass of water between alcohol drinks to help prevent dehydration. Drinking a glass of water between alcohol drinks also slows you down so you don’t over-indulge.

One hangover cure that won’t go away is to treat a hangover with hair of the dog.  The worst thing you can do to alleviate your hangover symptoms is to drink more alcohol. A drink in the morning might help you feel better for a little while, but soon your symptoms can return worse than before you took that drink. Drink water to re-hydrate your body or have a glass of orange juice or tomato juice — without the vodka.

Another myth that won’t go away is eat a heavy, greasy breakfast to cure a hangover. There is no medical evidence to support the claim that greasy foods, such as sausage and bacon, help cure a hangover. In fact, heavy, greasy foods or spicy sausage might irritate your already upset stomach and make you feel worse. Despite your miserable symptoms you need to re-hydrate and fuel your body after a night of partying. Eat a light breakfast of oatmeal, cereal, banana or toast.

Strong coffee won’t cure a hangover or help sober you up. If you wake up with a hangover, you might want to skip the coffee. The caffeine in coffee causes your blood vessels to constrict, which can exacerbate your headache. Regular coffee drinkers might suffer withdrawal, which can make a hangover headache worse. Drink one cup of coffee to get your morning fix and then drink water. Wait about 1 hour and if you feel okay, maybe have a second cup of coffee but no more.

Avoid a hangover completely by drinking in moderation. You may feel like laying on the sofa or staying in bed all day if you have a hangover, and that is exactly what you should do. Rest, water and time are the only things that cure a hangover.

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10 Simple Tips to Start Losing Weight Right Now

01/08/2013 Leave a comment

Photo credit: Alan Cleaver CC-BY-2.0

The holidays are over and now you’re faced with having to lose all those unwanted pounds.  The simplest approach to weight loss is to eat less and exercise more. However, most of you know it is not that simple. You can achieve long-term weight loss, but you need to be determined and committed to making fitness and healthy eating a priority in your life. Having a plan of action is essential if you want to lose weight permanently and improve the overall quality of your life.  Here are 10 simple tips to help you start losing weight right now and take back control of your health.

 1. Eat a protein-rich breakfast every day.  This will help curb your appetite for the rest of the day, as well as keep your blood sugar levels in check.  Jump-start your day with a Whey protein shake or a whole-food shake and throw in a cup of fresh berries. Your brain and body will thank you for it.
2. Stock your pantry and refrigerator with nutrient-dense foods and snacks, such as apples, carrots, broccoli, nuts, celery, eggs, low-fat yogurt, lean meats and plenty of green leafy vegetables. Remove all junk foods and refined carbs from your diet. These foods will not only disrupt your metabolism, but also cause your body work to overtime at removing the additives, fat and chemicals. 
3. Eat your fiber! Vegetables, fruits, beans and whole grains are all abundant in fiber.  Consuming fiber-rich foods not only helps to normalize your blood sugar levels, but also fills you up leaving less room for unhealthy choices. 
4. Eat nutritious foods EVERY day.  Most of us have heard of the term “yo-yo” dieting.  To avoid this, you need to establish consistent, healthy eating habits. A cheat meal is okay at the end of the week, but not a cheat weekend! You’ll only regain all the weight you may have lost during the week.  Why would you want to work your butt off in the gym and eat right all week, and then completely ruin all your efforts in one weekend? Don’t do it!
5. Control portion sizes.  Being aware of the amount and quality of food you eat is absolutely critical to losing weight and keeping it off. To help you better understand what proper portion sizes look like, simply compare the serving sizes of particular foods to familiar physical objects.  For example, one orange is the size of a baseball and meat is about the size of a deck of cards.  Or, you can visit health websites such as choosemyplate.gov or nutritiondata.com  to plan, analyze, and track your diet and physical activity.
6. Set lifestyle goals – not weight loss goals. Eating healthy foods on a regular basis does gradually lead to healthy weight loss. Avoid weighing yourself every day, which will only cause discouragement and make you want to give up and go back to unhealthy food choices. Instead, weight yourself one time per week at the same time of day.
7. Take nutritious, energy boosting snacks with you when you travel. Grab healthy granola bars, trail mix with nuts & dried fruit, apples, bananas, baby carrots, whole grain crackers, etc… to prevent the temptation of reaching for less nutritious options.
8. Don’t deprive yourself. Eat that piece of chocolate if you really want it, but don’t overindulge and avoid giving into temptation on a daily basis.  All those empty calories DO add up, so save them for when you REALLY want them. 
9. Move your body! Regular exercise is the key to long-term weight loss. If you don’t burn off what you take in, you will gain weight. Include both cardio and strength training into your fitness routine. 
10. Keep track of your progress in a journal.  Keeping a written log of your nutrition and exercise habits will help you to see where you need improvement, as well as keep you motivated and accountable.  You’ll also want to write down how you feel each day, so you can see how your emotions affect your eating.
 

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Getting Motivated to Exercise

12/11/2012 Leave a comment

Photo Credit: © www.localfitness.com.au
You hear it almost every day. You see it on television. You read it on the Internet. You NEED to exercise! We all know we should do it, but sometimes it’s difficult to get motivated to exercise. It can be especially difficult to stay motivated and focused on your fitness goals during the holidays. Busy schedules and visiting family and friends should not prevent you from continuing to exercise regularly. You can plan around family gatherings and holiday commitments. You can find ways to help you get motivated and stay motivated to exercise.
Ask yourself, “What are my personal reasons for starting a fitness and exercise regime in the first place?” Did you start exercising to lose weight or to maintain your current weight? Perhaps you started working out to strengthen your bones and reduce your risk of developing osteoporosis and other bone diseases. Maybe you started working out to reduce your risk of heart disease or to reduce your risk of developing diabetes. Whatever got you motivated to start exercising can motivate you to keep at it. Start a fitness journal and write down all the reason you started to exercise. When you feel like skipping your evening jog or going home after work instead of stopping by the gym, open your journal and look at the reasons you started in the first place.
It can be tough to stay motivated if you aren’t seeing the results you expect. You should adjust your expectations by setting realistic goals. It’s not healthy and nearly impossible to lose 10 pounds in one week. You aren’t going to develop bulging biceps after 3 sets on of biceps curls. A fitness expert, such as a personal trainer, can help you develop a fitness program with a realistic time-frame that will help you achieve your goals.
Stop thinking of exercise as a chore. You should adjust your exercise routine if you become bored or if working out seems like work. Exercise should be something you look forward to and something that you enjoy. Exercise does not have to be jumping jacks, push-ups or sweating on a treadmill for an hour. Exercise can be any physical activity. Do physical activities that you enjoy. Walk the dog for 30 minutes each day. Take your kids to the park, run around and play tag for half an hour every other day. You can also get physical activity by just changing the way you do things. Ride a bicycle to the market instead of driving. Get off the bus a couple of blocks from your house and walk home.


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Avoid Holiday Weight Gain

12/06/2012 Leave a comment

Photo Credit: Nevit Dilmen CC-BY-SA-3.0
The holidays are a time for great friends and good food. Sometimes all that good food can go to your hips, belly and thighs. You should enjoy the seasonal treats but not so much that your New Year’s Resolution is to lose those 5 pounds you gained over Christmas. Here are some simple tips to help you avoid packing on the pounds during the holidays.
Focus on your friends and conversation instead of the holiday treat and banquet table. Don’t stand near the table to chat either. You might find yourself mindlessly snacking while you talk with friends and family.
Take your time while eating your holiday dinner. Have a glass of water before you sit down to eat. Water will help you feel fuller faster as well as keeping you hydrated. We tend to overeat when we eat fast. Chew slowly and savor your meal. You will enjoy your food more and feel full sooner. Keep a glass of water on the table and take a drink occasionally.

If your friends and family lay out a sumptuous buffet, take the smallest plate available. Your plate will look full with less food than a big dinner plate. Don’t pile your plate high with food. Limit yourself to one serving and don’t stack food on your plate. Choose as many fresh fruits and vegetables as are available. Watch out for sauces and dips! These may contain hundreds of calories. Holiday cocktails often contain hundreds of calories too. Enjoy your eggnog slowly and limit yourself to one drink, especially if your eggnog contains alcohol. Drink in moderation. 

 

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Should You Exercise If You Have The Flu?

11/29/2012 Leave a comment

Photo Credit: mcfarlandmo CC-BY-2.0

The best way to avoid the flu is to keep your immune system strong and avoid people who are already infected. Feed your immune system by eating a nutritious diet that includes foods rich in vitamins and minerals. Stress can affect your immune system, too. Exercise is a good way to reduce stress, stimulate your immune system and keep your body healthy. Despite your best efforts, you may get the flu anyway. Should you exercise if you have the flu?

Stress can have a negative impact on your immune system, making you more susceptible to infections. Exercise helps to reduce stress while you get fit. Exercising causes your brain to release hormones called endorphins, which relax your body and help you achieve a feeling of well-being. White blood cells help to fight infections by attacking bacteria and viruses in your body. Exercising moves your blood cells, including white blood cells, through your body faster. Moving these infection fighting cells through your body faster helps to prevent a cold or flu from getting the upper hand on your immune system.
Daily moderate exercise can help boost your immune system, but should you continue to exercise if you have a fever and the aches and pains of the flu? You might want to take a few days off from exercising to allow your body time to fight the infection and heal. Don’t exercise if you have a fever. Exercise while you have a fever can exacerbate your symptoms and may cause dehydration. Stressing your body when your immune system is in overdrive to fight a flu infection may even prolong your suffering. A short walk on a treadmill might be just the boost your immune system needs or it might extend your suffering.  Pay attention to the signals your body sends and rest. If you have fever, aches, pains and feel miserable all over, take a few days off to recover. Drink plenty of water to avoid dehydration.



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What Are Superfoods?

11/23/2012 Leave a comment

Photo Credit: USDA PD
You know you should eat a healthy diet that includes foods from a variety of food groups every day. But did you know that some foods provide more of the essential nutrients and minerals than other foods? Natural, unprocessed foods contain more nutrients than processed foods with none of the preservatives. Some are really loaded with important nutrients. We call these Superfoods.
 
If you want to get more of the healthy fatty acid Omega 3 in your diet, eat more fish. Omega 3 fatty acid-rich foods are good for your heart, joints and your brain. Omega 3s reduce your risk of arthritis, heart disease and may help reduce memory loss associated with aging and Alzheimer’s disease.
 
Berries are antioxidant superfoods that help protect your cells from damage caused by free radicals. Free radicals cause inflammation and blueberries contain powerful antioxidants to help reduce inflammation. Blueberries help reduce your risk of heard disease and cancer, too. Tea is also a good source of antioxidants. Skip the soda and try a cup of green tea. 
 
Soy is a superfood that helps to lower your cholesterol. Including soy fiber as well as plant proteins from oats, almonds and barley, can help reduce the LDL, or bad, cholesterol that contributes to a number of chronic diseases, including hardening of the arteries. A diet rich in fiber from whole grains, fruits and vegetables will help your get your cholesterol under control and provide your body with all the fiber you need. Talk your doctor about your risk of breast cancer before adding soy to your diet. 
 
 

 

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