Cobra Cue: Stretch Your Lower Back
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published August 16, 2011
http://www.lifescript.com/Body/Shape/Fit-tips/Cobra_Cue_Stretch_Your_Lower_Back.aspx?utm_campaign=2011-08-16-87986&utm_source=diet-fitness&utm_medium=email&utm_content=diet-fitness_Cobra_Cue_Stretch_Your_Lowe&VID=87986&FromNL=1&sc_date=20110816T000000
Back injuries are common in exercisers and manual laborers. Why? Because lifting, moving and being physical in general can be tough on your back. This is especially true if you don’t take time out to strengthen and stretch your lumbar spine. Instead of setting yourself up for injury, take a few minutes each day to lightly stretch out your lower back.
The cobra is a great stretch that can be modified for beginners or tailored for advanced fitness buffs. Lie on your stomach (face down) and place your hands, palms down, next to your shoulders as if you were going to do a pushup. Keeping your hips and legs on the floor, slowly push your upper body off of the floor, using your arms to lift you (you’ll feel it in your triceps). Push up until you feel the stretch in your lower back and hold for 20 seconds. Stretches should only be done to the point of mild discomfort, never to pain. Lower yourself back to the floor, and repeat once more for a deeper stretch. Never force yourself into a deep stretch if your body can’t handle it. If you can’t push up very far or if your hips start to lift off the floor before you can stretch completely, your lower back is too tight.
Perform this stretch once or twice daily for a week, and then continue it at least once every two to four days.
MY THOUGHTS
I think I'd opt for a massage to ease lower back pain. In any case, losing weight will lessen back pain considerably.
Showing posts with label burn calories. Show all posts
Showing posts with label burn calories. Show all posts
Tuesday, August 16, 2011
Thursday, August 11, 2011
LOSING WEIGHT WHILE WATCHING TV
The Couch Potato Workout
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published August 09, 2011
From www.lifescript.com
Is watching too much television one of your major weight-loss hurdles? It’s easy to get into a routine of scheduling your life around your favorite TV shows each week, which can also easily get in the way of your weight-loss goals. You didn’t go for a run Sunday night because Desperate Housewives was on, or you missed out on the hike your friends took this weekend because the big game was on.
If watching TV has become an addiction for you, it’s time to exercise some self-discipline and cut down on how much time you spend in front of the tube. How much is too much? A healthy adult should watch no more than one or two hours of television a day. So if your TV habit is way over that mark, it’s time to take a break.
But for those shows that you just can’t miss, make TV time work for you. Take a cue from the authors of “The Commercial Break Workout Book” and use TV downtime to your advantage. Make it a goal to complete 10 pushups and 20 sit-ups during every commercial break, or try jump roping for the entire break. There are easily five, 5-minute breaks during a 1-hour TV show, which means you can get a 25 minute workout in without having to drive to the gym. Watch two 1-hour shows and you almost have a full hour of exercise in for the day! Turn your guilty pleasure into a healthy pasttime, and you can take the guilt out of watching TV.
MY THOUGHTS
A TV addict? You can't make that en excuse for not losing weight. This is good advice. Better start taking it.
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published August 09, 2011
From www.lifescript.com
Is watching too much television one of your major weight-loss hurdles? It’s easy to get into a routine of scheduling your life around your favorite TV shows each week, which can also easily get in the way of your weight-loss goals. You didn’t go for a run Sunday night because Desperate Housewives was on, or you missed out on the hike your friends took this weekend because the big game was on.
If watching TV has become an addiction for you, it’s time to exercise some self-discipline and cut down on how much time you spend in front of the tube. How much is too much? A healthy adult should watch no more than one or two hours of television a day. So if your TV habit is way over that mark, it’s time to take a break.
But for those shows that you just can’t miss, make TV time work for you. Take a cue from the authors of “The Commercial Break Workout Book” and use TV downtime to your advantage. Make it a goal to complete 10 pushups and 20 sit-ups during every commercial break, or try jump roping for the entire break. There are easily five, 5-minute breaks during a 1-hour TV show, which means you can get a 25 minute workout in without having to drive to the gym. Watch two 1-hour shows and you almost have a full hour of exercise in for the day! Turn your guilty pleasure into a healthy pasttime, and you can take the guilt out of watching TV.
MY THOUGHTS
A TV addict? You can't make that en excuse for not losing weight. This is good advice. Better start taking it.
Wednesday, July 13, 2011
SWIMMING FOR EXERCISE
Your Weight-Loss Solution: Swimming for Exercise
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published July 13, 2011
Many people think that swimming for exercise will not help you lose weight. This has possibly been sparked by the idea that we require body fat to insulate us in cold water, suggesting that swimming will help us pack on muscle without burning much fat.
But Olympic swimmers aren’t practicing in boiling water. Swimming actually helps you keep in great shape. Michael Phelps famously described taking in about 12,000 calories per day, so it seems that swimming can keep off the pounds. Otherwise, he would have gained about 25 of them by the time he won that eighth gold medal in 2008.
Swimming for exercise is a great option for people with arthritis or balance issues that can limit their ability to perform weight-bearing exercise. Water-based exercise can be done individually, but if you enjoy exercising with a group, multiple classes are available. For people who don’t enjoy swimming but like being in a pool, just walking back and forth in the shallow end burns calories and aids weight loss.
Swimming can help you lose weight just as effectively as walking. Researchers have found that both walkers and swimmers can lose a similar amount of weight in three months just from exercising three times a week.
Always look up,
Jamie
MY THOUGHTS
Get me to a pool, ok? Get me to a pool. It's so hot around here weight loss will be the last thing on my mind when I get near a clear, cool body of water.
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published July 13, 2011
Many people think that swimming for exercise will not help you lose weight. This has possibly been sparked by the idea that we require body fat to insulate us in cold water, suggesting that swimming will help us pack on muscle without burning much fat.
But Olympic swimmers aren’t practicing in boiling water. Swimming actually helps you keep in great shape. Michael Phelps famously described taking in about 12,000 calories per day, so it seems that swimming can keep off the pounds. Otherwise, he would have gained about 25 of them by the time he won that eighth gold medal in 2008.
Swimming for exercise is a great option for people with arthritis or balance issues that can limit their ability to perform weight-bearing exercise. Water-based exercise can be done individually, but if you enjoy exercising with a group, multiple classes are available. For people who don’t enjoy swimming but like being in a pool, just walking back and forth in the shallow end burns calories and aids weight loss.
Swimming can help you lose weight just as effectively as walking. Researchers have found that both walkers and swimmers can lose a similar amount of weight in three months just from exercising three times a week.
Always look up,
Jamie
MY THOUGHTS
Get me to a pool, ok? Get me to a pool. It's so hot around here weight loss will be the last thing on my mind when I get near a clear, cool body of water.
Wednesday, June 15, 2011
RUNNING FOR WEIGHT LOSS
The Combo That Can Make Anyone a Runner
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published June 15, 2011
Running is one of the best calorie-burning exercises you can do. But if you're an out-of-shape beginner, running can feel next to impossible. That doesn't mean it's not for you - it'll just take a bit longer to work up to it.
If you’d like to join the elite group of proud runners, but need to ease into it, try doing a walk-run interval combo to start. For example, on week one, aim to walk for five minutes and run for just 1-2 minutes (depending on what you can accomplish with moderate effort and while keeping good form), and then keep repeating the cycle. Do this at least 3-5 days a week for the best results. If you can only start out with three days a week, work your way up to four and then five days.
You may feel frustrated at first having to walk instead of run, but remember: You must build a healthy base of fitness before you can accomplish more difficult feats. Give the walk-run interval combo a try and by week two you should be able to run at least twice as long as you could the week before. Keep adjusting your walk-run intervals each week as your body adapts. In just 8-12 weeks, you could be running a 5k or 10k with ease!
See, it wasn’t that hard after all.
MY THOUGHTS
1-2 minutes running? That should be manageable. I should do this to cut my walking time.
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published June 15, 2011
Running is one of the best calorie-burning exercises you can do. But if you're an out-of-shape beginner, running can feel next to impossible. That doesn't mean it's not for you - it'll just take a bit longer to work up to it.
If you’d like to join the elite group of proud runners, but need to ease into it, try doing a walk-run interval combo to start. For example, on week one, aim to walk for five minutes and run for just 1-2 minutes (depending on what you can accomplish with moderate effort and while keeping good form), and then keep repeating the cycle. Do this at least 3-5 days a week for the best results. If you can only start out with three days a week, work your way up to four and then five days.
You may feel frustrated at first having to walk instead of run, but remember: You must build a healthy base of fitness before you can accomplish more difficult feats. Give the walk-run interval combo a try and by week two you should be able to run at least twice as long as you could the week before. Keep adjusting your walk-run intervals each week as your body adapts. In just 8-12 weeks, you could be running a 5k or 10k with ease!
See, it wasn’t that hard after all.
MY THOUGHTS
1-2 minutes running? That should be manageable. I should do this to cut my walking time.
Tuesday, June 7, 2011
BEST TIME TO EAT BREAKFAST
BEST TIME TO EAT BREAKFAST
Time It Right, Don’t Delay
Try to get something in your belly within 60 to 90 minutes of getting up, advises Glassman. “Otherwise, your body goes into starvation mode, and your metabolism slows.” Can’t stomach a full meal that soon after your feet hit the floor? No problem: A piece of fruit, a handful of nuts or even a grande skim latte is all you need to swallow to jump-start your metabolism.
Read More http://www.ivillage.com/time-it-right-don-t-delay/4-b-349256#ixzz1OZUsOuVA
Sign up for iVillage Special Offers
MY THOUGHTS
Breakfast is the first thing on my mind when I wake up in the morning. Ang breakfast for me means coffee.
Time It Right, Don’t Delay
Try to get something in your belly within 60 to 90 minutes of getting up, advises Glassman. “Otherwise, your body goes into starvation mode, and your metabolism slows.” Can’t stomach a full meal that soon after your feet hit the floor? No problem: A piece of fruit, a handful of nuts or even a grande skim latte is all you need to swallow to jump-start your metabolism.
Read More http://www.ivillage.com/time-it-right-don-t-delay/4-b-349256#ixzz1OZUsOuVA
Sign up for iVillage Special Offers
MY THOUGHTS
Breakfast is the first thing on my mind when I wake up in the morning. Ang breakfast for me means coffee.
Monday, May 30, 2011
BAN THE BREADBASKET FOR WEIGHT LOSS
Your Weight-Loss Solution: Ban the Breadbasket
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published May 30, 2011
Restaurant bread is generally high in calories and low in fiber – it will not fill you up as much as other foods. Also, we tend not to really “count” the bread we eat before our meals as part of our dinner, and this can lead to eating too much. Consider some strategies for reducing the breadbasket’s impact on your diet: Ask for the breadbasket to be half filled, or take just one item and then have the waiter remove the basket. Avoid butter and even olive oil - they add unwanted calories. Or just ask your waiter not to bring the basket to the table at all.
The typical restaurant customer eats at least two breadbasket items per meal, which runs you at least 300 calories each time you go out. It’s estimated that 40% of people eat out at least three times per week. Think about those business lunches with clients or meals at family restaurants on the weekend – that’s a lot of bread. Try multiplying the number of breadbaskets you come in contact with each month by 300 calories, and enjoy the savings in turning them away.
Always look up,
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
To learn more about the Flex Diet, visit TheFlexDiet.com.
MY THOUGHTS
Do I really need to give up those breadbaskets? Or maybe sample 1 or 2 and not gobble up the whole thing - including the basket!
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published May 30, 2011
Restaurant bread is generally high in calories and low in fiber – it will not fill you up as much as other foods. Also, we tend not to really “count” the bread we eat before our meals as part of our dinner, and this can lead to eating too much. Consider some strategies for reducing the breadbasket’s impact on your diet: Ask for the breadbasket to be half filled, or take just one item and then have the waiter remove the basket. Avoid butter and even olive oil - they add unwanted calories. Or just ask your waiter not to bring the basket to the table at all.
The typical restaurant customer eats at least two breadbasket items per meal, which runs you at least 300 calories each time you go out. It’s estimated that 40% of people eat out at least three times per week. Think about those business lunches with clients or meals at family restaurants on the weekend – that’s a lot of bread. Try multiplying the number of breadbaskets you come in contact with each month by 300 calories, and enjoy the savings in turning them away.
Always look up,
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
To learn more about the Flex Diet, visit TheFlexDiet.com.
MY THOUGHTS
Do I really need to give up those breadbaskets? Or maybe sample 1 or 2 and not gobble up the whole thing - including the basket!
Wednesday, May 25, 2011
DANCE FOR WEIGHT LOSS
Dance Your Booty Off
YOUR DAILY FIT TIP
The Lifescript Editorial Staff
Published May 24, 2011
Dancing is a full-body exercise that can really tone your body from top to bottom. If you have weight to lose or just want to sculpt beautifully lean muscles, and the treadmill just isn’t your thing, get your groove on. Got two left feet? Don’t worry, you don’t have to go to a club or embarrass yourself in public. You can dance in the privacy of your own home! Pop in your favorite CD (may we suggest Dancing Queen by Abba?) or choose from a variety of dance workout videos. You can find everything from Brazilian and hula dances to the Cha-Cha.
And if you really do have two left feet, it surely wouldn’t hurt to learn a few new dance moves. For those of you who are social butterflies and love to show of your dancing skills, head to the nearest club. Or try a group dance class at your gym. Variety is the spice of life, so don’t get stuck in a rut with one kind of dance. Take a swing class and sign up for an African dance routine next week. And remember, when all else fails (the video you ordered hasn’t come yet or the class you signed up for was moved to next week), you can always flip on the radio and boogie down at home.
Just don’t forget to shut the blinds.
MY THOUGHTS
Okay! For now, my most immediate dream is to own a Wii. The kids have it and I love hopping on it. I can hardly understand what it's saying (it's Japanese). But it definitely helps shed off pounds. I need to eat right, of course.
YOUR DAILY FIT TIP
The Lifescript Editorial Staff
Published May 24, 2011
Dancing is a full-body exercise that can really tone your body from top to bottom. If you have weight to lose or just want to sculpt beautifully lean muscles, and the treadmill just isn’t your thing, get your groove on. Got two left feet? Don’t worry, you don’t have to go to a club or embarrass yourself in public. You can dance in the privacy of your own home! Pop in your favorite CD (may we suggest Dancing Queen by Abba?) or choose from a variety of dance workout videos. You can find everything from Brazilian and hula dances to the Cha-Cha.
And if you really do have two left feet, it surely wouldn’t hurt to learn a few new dance moves. For those of you who are social butterflies and love to show of your dancing skills, head to the nearest club. Or try a group dance class at your gym. Variety is the spice of life, so don’t get stuck in a rut with one kind of dance. Take a swing class and sign up for an African dance routine next week. And remember, when all else fails (the video you ordered hasn’t come yet or the class you signed up for was moved to next week), you can always flip on the radio and boogie down at home.
Just don’t forget to shut the blinds.
MY THOUGHTS
Okay! For now, my most immediate dream is to own a Wii. The kids have it and I love hopping on it. I can hardly understand what it's saying (it's Japanese). But it definitely helps shed off pounds. I need to eat right, of course.
Monday, May 23, 2011
DON'T EXERCISE QUICKER FOR WEIGHT LOSS
For a Healthy Ticker, Don't Exercise Quicker
YOUR DAILY FIT TIP
The Lifescript Editorial Staff
Published May 23, 2011
It’s no surprise that exercise is good for your heart, but research suggests that endurance training is the preferred form of exercise for better long term heart-health. Endurance training simply refers to low-intensity, high-duration exercises like walking or swimming. It differs from interval training, which is defined by short periods of high-intensity energy bursts followed by a period of rest.
Studies show that those who perform endurance activities regularly have a reduced chance of heart failure, because these activities can help prevent the heart muscle from stiffening. And as an added benefit, adding endurance activities to your workouts can help you burn more calories and lose weight, which also reduces your risk of heart disease.
Take a long walk in the morning to watch the sun rise or hit the pool in the afternoon to cool off. Also, make sure that you’re eating the right foods.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
My prayer is that God will continue to provide me with a 'safe' place to walk. I like it. So far, the longest walk I've had is 32 kms. And I feel I can do more.
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YOUR DAILY FIT TIP
The Lifescript Editorial Staff
Published May 23, 2011
It’s no surprise that exercise is good for your heart, but research suggests that endurance training is the preferred form of exercise for better long term heart-health. Endurance training simply refers to low-intensity, high-duration exercises like walking or swimming. It differs from interval training, which is defined by short periods of high-intensity energy bursts followed by a period of rest.
Studies show that those who perform endurance activities regularly have a reduced chance of heart failure, because these activities can help prevent the heart muscle from stiffening. And as an added benefit, adding endurance activities to your workouts can help you burn more calories and lose weight, which also reduces your risk of heart disease.
Take a long walk in the morning to watch the sun rise or hit the pool in the afternoon to cool off. Also, make sure that you’re eating the right foods.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
My prayer is that God will continue to provide me with a 'safe' place to walk. I like it. So far, the longest walk I've had is 32 kms. And I feel I can do more.
Talk to us on Facebook and Twitter!
Tuesday, May 17, 2011
RUN FASTER FOR WEIGHT LOSS
Run Faster, By Leaps and Bounds
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published May 17, 2011
Training for speed is no cake walk, but it could make the difference between completing a race and competing in a race. There are a number of things you can do to become faster, but you won’t find “do the same old program you’ve always been doing” on the list.
You can’t expect to run fast in competition if you don’t run fast in practice, which means that strength and endurance training won’t make you faster. Instead, try adding intervals to your training regimen. This can be as simple as adding hills or sprints to your normal routine. Running uphill makes you work twice as hard, which builds strength, power and speed. Surprisingly, running downhill can also improve your speed.
Add plyometric (explosive movement) drills to your workouts to increase power, coordination, agility, and speed of movement. “Bounding” is a good example of a plyometric drill that can help you run faster: As you run, push forcefully off the ground with your feet for each step you take. This exaggerated version of running will have you literally leaping as you run. This improves both your explosive power and speed.
If you decide to follow a speed-training regimen, just keep in mind that it's especially hard on the body and shouldn’t be done on consecutive days.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Talk to us on Facebook and Twitter!
MY THOUGHTS
Maybe I'm ready to do this. I've been walking around for 2-3 hours everyday for the past 13 days. Leisurely walking. Brisk walking. Today I walked on some rough road. I thinks it's time. To jog a little. That would be some leap for someone who had been sedentary for a really long time.
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published May 17, 2011
Training for speed is no cake walk, but it could make the difference between completing a race and competing in a race. There are a number of things you can do to become faster, but you won’t find “do the same old program you’ve always been doing” on the list.
You can’t expect to run fast in competition if you don’t run fast in practice, which means that strength and endurance training won’t make you faster. Instead, try adding intervals to your training regimen. This can be as simple as adding hills or sprints to your normal routine. Running uphill makes you work twice as hard, which builds strength, power and speed. Surprisingly, running downhill can also improve your speed.
Add plyometric (explosive movement) drills to your workouts to increase power, coordination, agility, and speed of movement. “Bounding” is a good example of a plyometric drill that can help you run faster: As you run, push forcefully off the ground with your feet for each step you take. This exaggerated version of running will have you literally leaping as you run. This improves both your explosive power and speed.
If you decide to follow a speed-training regimen, just keep in mind that it's especially hard on the body and shouldn’t be done on consecutive days.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Talk to us on Facebook and Twitter!
MY THOUGHTS
Maybe I'm ready to do this. I've been walking around for 2-3 hours everyday for the past 13 days. Leisurely walking. Brisk walking. Today I walked on some rough road. I thinks it's time. To jog a little. That would be some leap for someone who had been sedentary for a really long time.
Sunday, May 15, 2011
GETOVER WEIGHT-LOSS BLAHS
Get Over the Weight-Loss Blahs with Adventure Fitness
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 15, 2011
If being cooped up inside of a gym for an hour isn’t your idea of a fun way to spend an afternoon, you sound like you might be more of the adventurous type. And lucky for you, being adventuresome burns a lot of calories!
Whether you’re on vacation or just getting away for the weekend, adventure fitness is an exhilarating way to burn extra calories, lose weight and buff up. Just one hour of your favorite adventure sport can burn more than 500 calories, and you’ll be having such a great time you won’t even know you’re doing your body good!
Take scuba diving, for example; one hour of swimming around in your scuba gear will burn more than 500 calories, and that doesn’t even include all the calories you burned lugging your equipment on to the boat or to the dive site. Snorkeling burns an easy 350 calories per hour while windsurfing and body surfing can each burn up to 300 calories. If you’d rather be on the water than in it, sailing and kayaking burn 340 calories an hour each, while paddle boating at a leisurely pace burns up an easy 200 calories.
Instead of letting the fitness “blahs” get in the way of your weight-loss goals, take your workout outside and make an adventure out of it. You’ll be burning mega calories while you have fun, and there’s no better formula for weight loss than that!
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Talk to us on Facebook and Twitter!
MY THOUGHTS
Why does adventure fitness have to be in the water? The only body of water near me at the moment is the biggest river I've seen. People are fishing. But no swimming. Even if I find that ocean, I'm not daring to take a dip in this weather. And I don't have scuba equipment. Because I don't know how to scuba dive. I'm sticking to walking. Getting lost (almost) is an adventure all by itself. I burn more calories when I get lost. Because it takes me longer to get back from where I started.
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 15, 2011
If being cooped up inside of a gym for an hour isn’t your idea of a fun way to spend an afternoon, you sound like you might be more of the adventurous type. And lucky for you, being adventuresome burns a lot of calories!
Whether you’re on vacation or just getting away for the weekend, adventure fitness is an exhilarating way to burn extra calories, lose weight and buff up. Just one hour of your favorite adventure sport can burn more than 500 calories, and you’ll be having such a great time you won’t even know you’re doing your body good!
Take scuba diving, for example; one hour of swimming around in your scuba gear will burn more than 500 calories, and that doesn’t even include all the calories you burned lugging your equipment on to the boat or to the dive site. Snorkeling burns an easy 350 calories per hour while windsurfing and body surfing can each burn up to 300 calories. If you’d rather be on the water than in it, sailing and kayaking burn 340 calories an hour each, while paddle boating at a leisurely pace burns up an easy 200 calories.
Instead of letting the fitness “blahs” get in the way of your weight-loss goals, take your workout outside and make an adventure out of it. You’ll be burning mega calories while you have fun, and there’s no better formula for weight loss than that!
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Talk to us on Facebook and Twitter!
MY THOUGHTS
Why does adventure fitness have to be in the water? The only body of water near me at the moment is the biggest river I've seen. People are fishing. But no swimming. Even if I find that ocean, I'm not daring to take a dip in this weather. And I don't have scuba equipment. Because I don't know how to scuba dive. I'm sticking to walking. Getting lost (almost) is an adventure all by itself. I burn more calories when I get lost. Because it takes me longer to get back from where I started.
Friday, May 13, 2011
LOVE THE EXERCISE FOR WEIGHT LOSS
Love the Exercise You Do
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 13, 2011
Why isn’t your exercise program working for you? Probably because you never do it! Studies show that the #1 problem with losing weight is not the diet or fitness plan itself, but rather a lack of follow-through.
The real key is to find an exercise you enjoy. That way you'll look forward to your workouts rather than dreading them. More importantly, you'll be more likely to do them rather than finding inventive ways of avoiding them.
You don't have to get on a treadmill if you don't like it. Bike, swim, hike, walk, dance, climb, or do whatever you love to do – just make sure you move! You can even play tag if you want, as long as you keep moving and work up a sweat. The more you exercise, the more weight you’ll lose, and the happier you’ll be because you aren’t torturing yourself with needless hours of exercises you hate to do.
Whatever you choose, just stick with it!
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
The 'stick with it' is the hard part. I like walking. But i find I get motivation from walking the path I've never walked before and challenging myself not to get lost. So, as soon as I get comfortable with a path I hardly ever notice it at all, I seek another path.
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 13, 2011
Why isn’t your exercise program working for you? Probably because you never do it! Studies show that the #1 problem with losing weight is not the diet or fitness plan itself, but rather a lack of follow-through.
The real key is to find an exercise you enjoy. That way you'll look forward to your workouts rather than dreading them. More importantly, you'll be more likely to do them rather than finding inventive ways of avoiding them.
You don't have to get on a treadmill if you don't like it. Bike, swim, hike, walk, dance, climb, or do whatever you love to do – just make sure you move! You can even play tag if you want, as long as you keep moving and work up a sweat. The more you exercise, the more weight you’ll lose, and the happier you’ll be because you aren’t torturing yourself with needless hours of exercises you hate to do.
Whatever you choose, just stick with it!
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
The 'stick with it' is the hard part. I like walking. But i find I get motivation from walking the path I've never walked before and challenging myself not to get lost. So, as soon as I get comfortable with a path I hardly ever notice it at all, I seek another path.
Monday, May 9, 2011
SWIMMING FOR WEIGHT LOSS
Swimming is Trimming!
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published May 09, 2011
When’s the last time you hopped in the pool for a good workout? The sparkling blue water in that pool is good for much more than loafing. Swimming isn’t just child’s play. Taking a dive into the lap lane is a great form of cardiovascular exercise that can trim pounds and help you maintain a healthy weight. You can burn 300-400 calories in just 30 minutes of doing laps.
If you have yet to learn how to swim, or need tips on how to keep breathing while you swim laps, sign up for a class at your local YMCA or gym. If you already know how to stay afloat, just remember: It’s not your amazing skills that are keeping you buoyant in the water. Fat floats, muscle sinks. So get your booty in that pool and start swimming! When floating isn’t so easy anymore, you’ll know you’ve reached your weight-loss goals.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
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MY THOUGHTS
One's never too old to start. Sometimes I go with the kids for their swimming lessons. There's this mid-40slady who got herself enrolled.
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published May 09, 2011
When’s the last time you hopped in the pool for a good workout? The sparkling blue water in that pool is good for much more than loafing. Swimming isn’t just child’s play. Taking a dive into the lap lane is a great form of cardiovascular exercise that can trim pounds and help you maintain a healthy weight. You can burn 300-400 calories in just 30 minutes of doing laps.
If you have yet to learn how to swim, or need tips on how to keep breathing while you swim laps, sign up for a class at your local YMCA or gym. If you already know how to stay afloat, just remember: It’s not your amazing skills that are keeping you buoyant in the water. Fat floats, muscle sinks. So get your booty in that pool and start swimming! When floating isn’t so easy anymore, you’ll know you’ve reached your weight-loss goals.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Talk to us on Facebook and Twitter!
MY THOUGHTS
One's never too old to start. Sometimes I go with the kids for their swimming lessons. There's this mid-40slady who got herself enrolled.
Wednesday, May 4, 2011
WALKING FOR WEIGHT LOSS
Walk This Way!
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 04, 2011
One of the hottest trends for healthier living are pedometers, tools that track every step you take, helping you to put a tangible face on weight loss. Health nuts are no strangers to pedometers – especially those looking to set reachable goals and lose the weight once and for all.
Aim to walk at least 10,000 steps a day, which is equivalent to nearly five miles. Sedentary people generally walk only 1,000-3,000 steps a day. Studies show that people who wear a pedometer and keep a log of their steps tend to get more steps in, even if they're not setting aside structured time to exercise. As a result they burn more calories and tend to lose weight.
So get a pedometer and get moving!
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Talk to us on Facebook and Twitter!
MY THOUGHTS
I don't know how many steps I walked today. I'm pretty sure it's more than 10k. Took me an hour and a half by the river bank. And this does not include another couple of hours malling. I just hope I can walk at least an hour each day while I'm on vacation.
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 04, 2011
One of the hottest trends for healthier living are pedometers, tools that track every step you take, helping you to put a tangible face on weight loss. Health nuts are no strangers to pedometers – especially those looking to set reachable goals and lose the weight once and for all.
Aim to walk at least 10,000 steps a day, which is equivalent to nearly five miles. Sedentary people generally walk only 1,000-3,000 steps a day. Studies show that people who wear a pedometer and keep a log of their steps tend to get more steps in, even if they're not setting aside structured time to exercise. As a result they burn more calories and tend to lose weight.
So get a pedometer and get moving!
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Talk to us on Facebook and Twitter!
MY THOUGHTS
I don't know how many steps I walked today. I'm pretty sure it's more than 10k. Took me an hour and a half by the river bank. And this does not include another couple of hours malling. I just hope I can walk at least an hour each day while I'm on vacation.
Monday, April 25, 2011
CHEWING GUM FOR WEIGHT LOSS?
Your Weight Loss Solution: Gum Chewing
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published April 24, 2011
Recent research regarding gum chewing has found that the small increase in energy expenditure related to the rhythmic “exercise” of chewing could have some ramifications for weight loss. The act of gum chewing may also reduce appetite for snacks throughout the day. Realistically, you have to be pretty inactive to have gum chewing play a significant role in your weight-loss plan. But the research is intriguing.
Gum chewing may play a role in weight loss in two different ways. The first is the calories burned by chewing the gum. When researchers from the Mayo Clinic measured calories burned at rest and then after chewing gum for 12 minutes, they found that calories burned per hour increased by about 20%. Gum chewing is similar to the difference between sitting in a chair and moving around your house. Small, but it adds up.
The other potential benefit of gum chewing is that it will keep you away from chips, pretzels, candy bars, and other high-glycemic foods that go straight to your waist. One study found that people who chew gum once an hour are less hungry for snacks, have less of a sweet tooth and consume fewer calories at snack time than people who do not chew gum.
But chew in moderation. Regular chewing gum typically has fewer than 10 calories per stick, but they can add up. Sugar-free gum contains about 1.25 grams of sorbitol, a sweetener also used in sugar-free candies. Eating more than 20 grams daily (around fifteen sticks of gum) can cause the gum to act as a laxative, which can lead to diarrhea – which is not good for your health. So if you are interested in chewing gum to burn some extra calories and hopefully reduce snacking, limit your chewing to right after lunch and dinner, and as a snack mid-morning and mid-afternoon when you might be having other cravings.
Always look up,
Jamie
MY THOUGHTS
Looks like we need to make a choice - do we prefer to look like a goat or a pig? Have you ever seen a goat which needs to lose weight?
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published April 24, 2011
Recent research regarding gum chewing has found that the small increase in energy expenditure related to the rhythmic “exercise” of chewing could have some ramifications for weight loss. The act of gum chewing may also reduce appetite for snacks throughout the day. Realistically, you have to be pretty inactive to have gum chewing play a significant role in your weight-loss plan. But the research is intriguing.
Gum chewing may play a role in weight loss in two different ways. The first is the calories burned by chewing the gum. When researchers from the Mayo Clinic measured calories burned at rest and then after chewing gum for 12 minutes, they found that calories burned per hour increased by about 20%. Gum chewing is similar to the difference between sitting in a chair and moving around your house. Small, but it adds up.
The other potential benefit of gum chewing is that it will keep you away from chips, pretzels, candy bars, and other high-glycemic foods that go straight to your waist. One study found that people who chew gum once an hour are less hungry for snacks, have less of a sweet tooth and consume fewer calories at snack time than people who do not chew gum.
But chew in moderation. Regular chewing gum typically has fewer than 10 calories per stick, but they can add up. Sugar-free gum contains about 1.25 grams of sorbitol, a sweetener also used in sugar-free candies. Eating more than 20 grams daily (around fifteen sticks of gum) can cause the gum to act as a laxative, which can lead to diarrhea – which is not good for your health. So if you are interested in chewing gum to burn some extra calories and hopefully reduce snacking, limit your chewing to right after lunch and dinner, and as a snack mid-morning and mid-afternoon when you might be having other cravings.
Always look up,
Jamie
MY THOUGHTS
Looks like we need to make a choice - do we prefer to look like a goat or a pig? Have you ever seen a goat which needs to lose weight?
Thursday, April 21, 2011
RUN ON SAND TO GET IN SHAPE
The Running Trick That'll Get You in Shape - Fast
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published April 20, 2011
http://www.lifescript.com/Body/Shape/Fit-tips/The_Running_Trick_Thatll_Get_You_in_Shape_Fast.aspx?utm_campaign=2011-04-20-78191&utm_source=diet-fitness&utm_medium=email&utm_content=diet-fitness_The%20Running%20Trick%20Thatll%20Ge&VID=78191&FromNL=1&sc_date=20110420T000000
If taking one step back for every two steps forward sounds like a recipe for failure, think again. Running on sand makes your body work harder compared to working out on a hard, flat surface. And if your workouts have been a bit stale lately, running on the sand may be just what you need to spice up your routine.
Compare running up a paved hill to running up a sand dune. Why is it so much more difficult to run on the sand? Basically, since sand is an unstable surface, every time you take a step and then push off, your foot slips back about half way. Sure, that doesn’t sound like a very efficient workout, but efficiency may just be why you’ve reached a plateau in your fitness and weight-loss goals.
Take your next workout to the beach, or if you don’t have a beach, try to find a sandy spot at a local park, at a lake or along a river. When you’re working out 50% harder, you’ll make 50% more improvements too.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Talk to us on Facebook and Twitter!
MY THOUGHTS
I kind of like walking on sand. It creates this tension that makes you more mindful of what you're doing. More challenging. And apparently more healthy.
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published April 20, 2011
http://www.lifescript.com/Body/Shape/Fit-tips/The_Running_Trick_Thatll_Get_You_in_Shape_Fast.aspx?utm_campaign=2011-04-20-78191&utm_source=diet-fitness&utm_medium=email&utm_content=diet-fitness_The%20Running%20Trick%20Thatll%20Ge&VID=78191&FromNL=1&sc_date=20110420T000000
If taking one step back for every two steps forward sounds like a recipe for failure, think again. Running on sand makes your body work harder compared to working out on a hard, flat surface. And if your workouts have been a bit stale lately, running on the sand may be just what you need to spice up your routine.
Compare running up a paved hill to running up a sand dune. Why is it so much more difficult to run on the sand? Basically, since sand is an unstable surface, every time you take a step and then push off, your foot slips back about half way. Sure, that doesn’t sound like a very efficient workout, but efficiency may just be why you’ve reached a plateau in your fitness and weight-loss goals.
Take your next workout to the beach, or if you don’t have a beach, try to find a sandy spot at a local park, at a lake or along a river. When you’re working out 50% harder, you’ll make 50% more improvements too.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Talk to us on Facebook and Twitter!
MY THOUGHTS
I kind of like walking on sand. It creates this tension that makes you more mindful of what you're doing. More challenging. And apparently more healthy.
Saturday, March 19, 2011
EAT UP ONCE A WEEK
Eat Up on Your Day Off
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published March 17, 2011
Giving your body a break from rigorous exercise is essential for boosting your calorie- and fat-burning powers. But did you know that every week you should also take a day-long vacation from your meal regimen – and eat more? Studies have shown if you eat double the amount of calories you usually eat in one day, you will actually speed up your metabolism by 9% for the following 24 hours.
That doesn’t mean you should double the amount of calories you’re eating every day; it just gives you complete freedom with your food choices once a week. I believe deprivation will only lead to bingeing, so this practice will allow you a small break and ensure that you're not deprived of your favorite foods.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
best advice i've heard so far. no wonder most diet fads are for 6 days only.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published March 17, 2011
Giving your body a break from rigorous exercise is essential for boosting your calorie- and fat-burning powers. But did you know that every week you should also take a day-long vacation from your meal regimen – and eat more? Studies have shown if you eat double the amount of calories you usually eat in one day, you will actually speed up your metabolism by 9% for the following 24 hours.
That doesn’t mean you should double the amount of calories you’re eating every day; it just gives you complete freedom with your food choices once a week. I believe deprivation will only lead to bingeing, so this practice will allow you a small break and ensure that you're not deprived of your favorite foods.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
best advice i've heard so far. no wonder most diet fads are for 6 days only.
Sunday, March 13, 2011
EXERCISE FOR STRONGER BACK
Row Your Way to a Stronger Back
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published October 05, 2010
www.lifescript.com
Do you admire the curvy muscles that wrap around a rower’s lower back? That triangular muscle is called the latissimus dorsi, and it helps to pull your arms down and to your sides.
To work your "lats," try this bent-over row, which is a favorite exercise of body-builders. Don’t worry: This moderate-strength rowing exercise won’t give you super-sized muscles; it'll strengthen and highlight your lower back.
Grab your dumbbells and get ready to row your boat!
Step 1: Grasp a pair of dumbbells and drop your arms toward the floor, with palms facing back. Stand with your feet hip-width apart. Bend at the waist, and raise your head and chest to create a small arch in the back. Bend your knees slightly.
Step 2: Breathe slowly and rhythmically as you pull the dumbbells up in a fluid rowing motion through a count of 10 seconds, keeping your elbows close to your body.
Step 3: Once the dumbbells are within 2 inches from your ribs, hold and squeeze your shoulder blades together for 2 seconds.
Step 4: Lower your arms back to the starting point through a count of 10.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
MY THOUGHTS
it's quite easy to do. well, depends on the weight of your dumbbells, of course. go light if you're just starting.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published October 05, 2010
www.lifescript.com
Do you admire the curvy muscles that wrap around a rower’s lower back? That triangular muscle is called the latissimus dorsi, and it helps to pull your arms down and to your sides.
To work your "lats," try this bent-over row, which is a favorite exercise of body-builders. Don’t worry: This moderate-strength rowing exercise won’t give you super-sized muscles; it'll strengthen and highlight your lower back.
Grab your dumbbells and get ready to row your boat!
Step 1: Grasp a pair of dumbbells and drop your arms toward the floor, with palms facing back. Stand with your feet hip-width apart. Bend at the waist, and raise your head and chest to create a small arch in the back. Bend your knees slightly.
Step 2: Breathe slowly and rhythmically as you pull the dumbbells up in a fluid rowing motion through a count of 10 seconds, keeping your elbows close to your body.
Step 3: Once the dumbbells are within 2 inches from your ribs, hold and squeeze your shoulder blades together for 2 seconds.
Step 4: Lower your arms back to the starting point through a count of 10.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
MY THOUGHTS
it's quite easy to do. well, depends on the weight of your dumbbells, of course. go light if you're just starting.
Wednesday, March 2, 2011
EXERCISE DURING COMMERCIALS
Your Weight-Loss Solution: Exercise During Commercials
FREE DAILY DIET TIP
By James Beckerman, M.D.
Published February 14, 2011
Don’t touch that remote! Although we’re trained to flip through channels during commercials or fast-forward through our digitally recorded favorite sitcoms, we’re overlooking a great exercise opportunity.
Commercials tend to run in two-minute segments for the average hour-long show. If you use that time to get off your butt, get your heart rate up, move around the house, and maybe even sweat, you’ll be putting it to much better use than absorbing the details of the ShamWow.
Can two-minute intervals really help you lose weight?
Definitely! It turns out you can burn 20 calories in two minutes pretty easily if you get intense about it. Here’s what you can burn during a commercial break:
Two minutes of sit-ups -- 20 calories
Two minutes of push-ups -- 20 calories
Two minutes of step-ups -- 20 calories
Two minutes of fast stairs -- 20 calories
Two minutes of jumping rope -- 20 calories
Two minutes of shadow boxing -- 20 calories
Two minutes of plyometrics (fast, powerful movements) -- 20 calories
Two minutes of jogging in place -- 20 calories
Get the idea? Twenty calories may not seem like a lot when you consider that you need to burn at least 3,500 calories to lose a pound, but just one hour of watching television could mean more than 100 calories. (And heavier people actually burn more.)
You know you’re doing it right if you get your heart rate up and feel that slight bead of sweat on your brow as you settle down for the next tribal council.
Always look up!
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
MY THOUGHTS
splendid idea! i just don't know which will turn out to be harder to do - letting go of the remote or getting off the couch?
FREE DAILY DIET TIP
By James Beckerman, M.D.
Published February 14, 2011
Don’t touch that remote! Although we’re trained to flip through channels during commercials or fast-forward through our digitally recorded favorite sitcoms, we’re overlooking a great exercise opportunity.
Commercials tend to run in two-minute segments for the average hour-long show. If you use that time to get off your butt, get your heart rate up, move around the house, and maybe even sweat, you’ll be putting it to much better use than absorbing the details of the ShamWow.
Can two-minute intervals really help you lose weight?
Definitely! It turns out you can burn 20 calories in two minutes pretty easily if you get intense about it. Here’s what you can burn during a commercial break:
Two minutes of sit-ups -- 20 calories
Two minutes of push-ups -- 20 calories
Two minutes of step-ups -- 20 calories
Two minutes of fast stairs -- 20 calories
Two minutes of jumping rope -- 20 calories
Two minutes of shadow boxing -- 20 calories
Two minutes of plyometrics (fast, powerful movements) -- 20 calories
Two minutes of jogging in place -- 20 calories
Get the idea? Twenty calories may not seem like a lot when you consider that you need to burn at least 3,500 calories to lose a pound, but just one hour of watching television could mean more than 100 calories. (And heavier people actually burn more.)
You know you’re doing it right if you get your heart rate up and feel that slight bead of sweat on your brow as you settle down for the next tribal council.
Always look up!
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
MY THOUGHTS
splendid idea! i just don't know which will turn out to be harder to do - letting go of the remote or getting off the couch?
Tuesday, February 22, 2011
Keeping a Food Log
Grab a Pen, and Shed Pounds Fast
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT
Published February 07, 2011
If you want to be successful – really successful – with your diet program, you have to stay accountable for your diet actions. One way is to keep a food diary or log. By writing down what you eat and in what amounts, you’ll know exactly how close you came to hitting your daily calorie goals – there’s no uncertainty or ambiguity. Either you hit your targets or you didn’t, and that’s powerful accountability.
Without this type of accountability assessment in place, it’s easy to think you did well because you avoided junk food for a day, when in reality you really consumed many more calories than you actually burned. Of course, it’s almost impossible to account for every calorie day in and day out, so don’t let slightly imperfect numbers discourage you. Instead, learn to be realistic with your evaluation. As a general rule, if you’ve managed to come within 5% of your daily targets, you’re well on your way to winning the weight-loss battle!
To your body transformation success,
Joel Marion
MY THOUGHTS
are you up to it? i'm not! this is serious weight management. and i'm not that serious. even if i need to be.
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT
Published February 07, 2011
If you want to be successful – really successful – with your diet program, you have to stay accountable for your diet actions. One way is to keep a food diary or log. By writing down what you eat and in what amounts, you’ll know exactly how close you came to hitting your daily calorie goals – there’s no uncertainty or ambiguity. Either you hit your targets or you didn’t, and that’s powerful accountability.
Without this type of accountability assessment in place, it’s easy to think you did well because you avoided junk food for a day, when in reality you really consumed many more calories than you actually burned. Of course, it’s almost impossible to account for every calorie day in and day out, so don’t let slightly imperfect numbers discourage you. Instead, learn to be realistic with your evaluation. As a general rule, if you’ve managed to come within 5% of your daily targets, you’re well on your way to winning the weight-loss battle!
To your body transformation success,
Joel Marion
MY THOUGHTS
are you up to it? i'm not! this is serious weight management. and i'm not that serious. even if i need to be.
Monday, February 14, 2011
Morning Exercise #5 - BALANCE
Morning Exercise # 5 - BALANCE
from the article "Rise and Shine: Top 5 Morning Exercise Benefits"
By Jennifer Gruenemay, ACE-Certified, Lifescript Staff Writer
Published January 17, 2011
Wake-Up Call #5: A morning workout is better than coffee.
Oxygen, not caffeine, is what your brain wants in the morning. So instead of reaching for the coffeepot, reach for your sneakers and you’ll get all the brain-boosting benefits you need.
Studies show that exercise can increase your mental sharpness for 4 to 10 hours after your workout, a benefit you can really use at the start of your day. So, get up and get moving with this quadriceps flex.
This exercise requires a bit of balance – a talent not everyone has. So be sure to use a chair or stable countertop for support:
Step 1: Grasp a chair or other hip-level support, and stand with feet shoulder-width apart.
Step 2: Through a count of 10 seconds, bend your knees as you allow your body to fall slightly backward, letting your heels come up off the floor.
Step 3: At the maximum tension point, hold and squeeze your quads for 2 seconds.
Step 4: Through another count of 10 seconds, slowly return to the starting point.
Step 5: Without resting, repeat three times.
MY THOUGHTS
no,no,no,no,no.! that can't be true! nothing can beat coffee first thing in the morning! not possible. for me, anyway! i know it's pyscho. but i kind of walk around like a zombie without the usual caffeine boost. and i can't imagine a zombie doing this exercise. i cannot even understand how it's supposed to be done.
from the article "Rise and Shine: Top 5 Morning Exercise Benefits"
By Jennifer Gruenemay, ACE-Certified, Lifescript Staff Writer
Published January 17, 2011
Wake-Up Call #5: A morning workout is better than coffee.
Oxygen, not caffeine, is what your brain wants in the morning. So instead of reaching for the coffeepot, reach for your sneakers and you’ll get all the brain-boosting benefits you need.
Studies show that exercise can increase your mental sharpness for 4 to 10 hours after your workout, a benefit you can really use at the start of your day. So, get up and get moving with this quadriceps flex.
This exercise requires a bit of balance – a talent not everyone has. So be sure to use a chair or stable countertop for support:
Step 1: Grasp a chair or other hip-level support, and stand with feet shoulder-width apart.
Step 2: Through a count of 10 seconds, bend your knees as you allow your body to fall slightly backward, letting your heels come up off the floor.
Step 3: At the maximum tension point, hold and squeeze your quads for 2 seconds.
Step 4: Through another count of 10 seconds, slowly return to the starting point.
Step 5: Without resting, repeat three times.
MY THOUGHTS
no,no,no,no,no.! that can't be true! nothing can beat coffee first thing in the morning! not possible. for me, anyway! i know it's pyscho. but i kind of walk around like a zombie without the usual caffeine boost. and i can't imagine a zombie doing this exercise. i cannot even understand how it's supposed to be done.
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