“LET’S GET MOVING”
June 12, 2008
Almost any activity can be a fat burning activity . Yes, even having sex can burn calories! Yeah!
Generally, men tend to burn more calories during sex than women do, but if you’re going to incorporate some love making into your workout regimen (and I hope you do!), be an active participant – don’t just lay there and think you’re burning calories.
ONE EXERCISE ROUTINE
So here are a few suggestions for some exercises you can do at home. The best part about exercising at home is that you can do these exercises even while you watch television. No need to give up your favorite programs to get active, just get on the floor and try this workout:
· Jumping Jacks - 1 minute
· Squats – 15 to 20 times
· Push-Ups – As many as you can
· Jog in place making your foot hit your butt – 1 minute
· Superman – lay flat on the floor on stomach with hands stretched out to the side. Lift legs and chest off the floor and hold for 30 second – 15 to 20 times
· High Knees – jog in place lifting your knees as high as you can – 1 minute
· Lunges – feet flat on the floor, step forward with alternating feet – 15 to 20 times
· Torso Rotation/Twists – 20 times each direction
· Side Bends/Reaches – 20 times each direction
· Wall Sit – Squat against a wall with your back flat on the wall – sit as long as you can hold it
And that’s it! Do this every day and feel the benefits.
TONING EXERCISES
Need some more exercises? No problem! Here are three exercises that can be used to tighten thighs, buttocks, and stomach areas.
· Outer Thigh Lift – Lying on your right side with your hips and ankles in line with your shoulders, slowly lift your leg as high as possible, hold, then return to starting position. Do 10 repetitions and then switch sides.
· Inner Thigh Lift – Lie on your left side with your hips and ankles in line with your shoulders, and your right knee bent at a 90 degree angle. Slowly lift your left leg as high as possible, hold, then return to starting position. Do 10 repetitions and then switch sides
· Abdominal Crunches – Lying on your back with your knees bent and your hands behind your head, slowly curl your shoulders up putting your chin to your chest. Pause then slowly return to starting position. Do 10 repetitions of these.
Of course, these are toning exercises that will help target problem areas. One problem area many women have is cellulite in the thigh area and other places. Here are some exercises to perform that will help those cellulite areas.
EXERCISES FOR CELLULITE
Lying on your side, do 10 repetitions of each of the following exercises:
· Bring both knees forward so your hips are at a 90 degree angle. Straighten your top leg out in front of you while maintaining the 90 degree hip placement. Lift the top leg slowly up about three feet off the floor and then lower.
· Straighten both legs so your body is in a straight line. Tilt your hips forward slightly. Lift your top leg about three feet off the floor then lower.
· Put your top leg out in front of you on the floor. Move your bottom leg forward slightly. Lift the bottom leg 8-12 inches off the floor and down.
· Repeat all three exercises on the other side.
On your elbows and knees, do 10 repetitions of each of the following exercises:
· Extend one leg straight back with your toe on the floor. Lift that leg up to the ceiling and then back down. Switch legs.
· Lift your knee off the floor. Extend that same heel back and up so that your leg is pointing toward the ceiling and then bring the knee back into you. Switch legs.
From a standing position, do 10 repetitions of the following exercises:
· Start with your feet together. Step out in front of you in a lunge position. Touch the floor with the opposite hand. Come back up and step to the starting position. Switch legs.
· Put one foot on a step or prop that is 12-18 inches high. Slowly step up and down with the other foot. Switch legs.
You can increase the intensity of this workout by going through it more than once or increasing the amount of repetitions.
Remember, to incorporate these exercises with walking and cardio workout’s. If you are new to exercising or just haven’t done anything in a while don’t over do and listen to your body. Stop at the first sign of fatigue or pain. Adding exercise to your weight loss program is essential for taking the pounds off in a quick and healthy way.
BREAKFAST RECIPES TO START YOUR DAY OFF RIGHT!
June 12, 2008
When you eat breakfast, you can always let yourself pig out on all the fresh fruit you desire, but sometimes you find yourself craving something more substantial. You CAN eat a hearty breakfast while trying to lose weight. Consider some of these great recipes!
Egg-White Omelet With Vegetable-Cheddar Filling
3 large egg whites
1 teaspoon water
2 teaspoons chopped fresh dill (optional)
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1/2 cup loosely packed thinly sliced fresh spinach
1 plum tomato, chopped
2 tablespoons shredded nonfat cheddar cheese
Vegetable cooking spray
1. Whisk egg whites, water, dill (if using), salt and pepper together in a medium bowl until soft peaks form. Toss spinach, tomato, and cheddar together in a small bowl.
2. Lightly coat an omelet pan or small skillet with cooking spray and heat over medium heat 1 minute. Pour egg mixture into pan and cook until eggs begin to set on bottom.
3. Spread filling over half of omelet, leaving a 1/2-inch border and reserving 1 tablespoon mixture for garnish. Lift up omelet at edge nearest handle and fold in half, slightly off-center, so filling peeks out. Cook 2 minutes. Slide omelet onto a serving plate and garnish with reserved filling.
Serves: 1
Zesty Cheddar-Asparagus Quiche
1 tablespoon plain dry breadcrumbs
8 ounces small all-purpose potatoes, peeled and very thinly sliced
2 teaspoons olive oil
1 pound asparagus, trimmed
1/2 teaspoon salt, divided
3/4 cup shredded reduced-fat sharp cheddar cheese
3 scallions, sliced
1 can (12 ounces) evaporated fat-free milk
2 large eggs
2 large egg whites
2 teaspoons butter, melted
1 teaspoon dry mustard
1/4 teaspoon freshly ground pepper
1. Heat oven to 400°F. Coat a 9-inch pie plate with vegetable cooking spray and sprinkle with breadcrumbs. Beginning in center, arrange potato slices in slightly overlapping circles up to rim. Lightly brush with olive oil and press down gently. Bake 10 minutes.
2. Set 8 to 12 asparagus spears aside. Cut remaining spears into 1-inch pieces.
3. Sprinkle crust with 1/4 teaspoon salt and 1/4 cup cheddar. Cover with asparagus pieces, then sprinkle with scallions and another 1/4 cup cheese. Arrange whole asparagus spears on top.
4. Beat evaporated milk, eggs, egg whites, butter, mustard, pepper, and remaining 1/4 teaspoon salt in a medium bowl. Pour into pie plate and sprinkle with remaining cheddar. Bake until a knife inserted in center comes out clean, about 35 minutes.
5. Divide into 6 slices. One serving equals 1 slice
Quick French Toast
1 large egg
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
1 packet artificial sweetener
1 tablespoon skim milk
1 slice bread
1. Place all ingredients except bread in a blender; blend until combined.
2. Pour egg mixture into a shallow bowl. Place bread in egg mixture and soak, turning once.
3. Coat a nonstick skillet with vegetable cooking spray and heat over medium heat. Place bread in skillet and pour any remaining egg mixture over bread. Cook until browned on bottom; then turn over to brown other side.
These recipes are delicious and diet friendly so enjoy!
TAKING ACTION!
June 12, 2008
So, how’s your attitude today? Have you been practising your affirmations and being more positive? I hope so, and remember you may feel foolish at first but keep at it. You didn’t learn to ride a bicycle the first time you tried, you had to practise and the same holds true for changing your thoughts and becoming more positive.
Before we can take action we need to have an understanding of the problem at hand.
Two out of three North Americans are overweight. The reason, we eat more and exercise less! The more advances we make in enhancing our lifestyle the heavier we become.
I can hear you saying “wait, I reduced my fat intake and I’m still gaining weight.” Your absolutely right about reducing fat and you became very aware of reducing your fat intake, however you forgot one basic thing. You stopped counting calories! Don’t buy into the theory that if it’s low in fat it won’t make us fat. Remember that if you eat more calories then your body can burn it will store it as fat, regardless if it’s fat or carbohydrates.
A study performed by scientists of Tufts University on 11 male & female volunteers on varying reduced and low fat diets concluded that cutting the fat and not losing any weight increased triglycerides levels and decreased HDL, the “good” cholesterol that helps prevent heart disease. Now we can deduce that fat isn’t necessarily a bad thing. Now the question becomes how much fat and how many calories should you consume to reach your ideal weight?
You must do some research but here is a simple method.
For Women:
The ideal weight for a woman 5 feet tall is 100 lbs and for every inch over that you add 5 pounds, and if you’re less than 5 feet subtract 5 pounds for every inch under. Determine you frame size, small, medium or large. You can do this by measuring your wrist size. If it measures exactly 6 inches do nothing to your ideal weight. Over add 10% to your ideal weight and under subtract 10%.
FOR MEN:
The ideal weight for a man 5 feet tall is 106 pounds, for each additional inch above add 6 pounds and below subtract. Your wrist measure’s 7 inches do nothing to your ideal weight , above add 10%, below subtract 10%.
We must also take into account our daily exercises and activity level. If you do nothing multiply your adjusted ideal weight by 11. Regurlar exercise 2 to 3 times a week multiply by 13; 4 to 5 times a week multiply by 15; and 6 to 7 times a week multiply by 18.
Now you know your ideal weight and the number of calories you require each day it’s easy to figure out how much fat you can eat. Most nutritionist recommend limiting it to 30% of your daily calorie intake. If you are trying to lose weight or if you have a history of heart disease limit your fat by 20%.
One simple solution is to strive for 1 to 2 pounds per week. That’s a worthy and Healthy goal.
“WHAT EFFECTS CELLULITE?”
June 12, 2008
A poor diet will increase the incidence of cellulite with most women.
Eating junk food regularly has been linked to an increase in cellulite.
This is one of the reasons why you often see skinny supermodels with cellulite at the top of their thighs because they often live on a diet of junk food and poor nutrition.
These foods that lack the essential nutrients of a healthy diet can stimulate cellulite by mimicking estrogen.
Apart from the fact that junk foods do increase the retention of fat in the body the effect that the chemicals in these foods can have, makes it all the more difficult to keep your cellulite under control.
Drinking fresh water on a regular basis is one step towards flushing out the toxins in the body and reducing the incidence of cellulite.
By remaining hydrated the skin also remains in good condition and the body has the ability to flush out the toxins and immobilize the use of fat.
This is a simple solution compared to dieting, which often results in yoyo dieting which only increases the incidence of cellulite as the weight goes on and off the body and continues to get stored around the buttocks and thighs in ever increasing amounts.
So one of the first steps would be to reduce the amount of junk food you eat and increase your water intake so you remain hydrated throughout the day.
Not only will your skin improve but your energy levels will also increase when you remain hydrated.
This is not a diet that becomes difficult to maintain, but merely a slight change in direction they can have a huge impact on the condition of your skin.
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