1. Drink water- If you aren't getting the recommended 8 glasses of water your body entered a stage of storing water in your body. Which means, you are retaining water which leads to extra unwanted weight.
2. Eat soup- Low sodium soups will help flush waste from your body. When possible, stay away from canned soup and stick with homemade soups to get the best nutrients.
3. Don't skip breakfast- You heard it once before and you will hear it again, breakfast is the most important meal of the day! Studies shown that if your daily protein and fiber recommendations at breakfast you will lose weight and gain energy. Your last meal of the day should be at 7:00 pm.
4. More small meals- Stick to having 5 little meals a day. By doing so, you're metabolism is constantly working and this will prevent hunger and overeating.
5. Balance your diet- Make sure your diet contains lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits and vegetables. Eat plenty of greens, limit sugar, soda and simple sugars from your diet.
6. Stay active- Keep on moving! The no. 1 cause of weight gain is inactivity. Physical activity helps speed up your metabolism and burn excess calories. The best way to do this is to walk as often as possible, try for atleast 30 minutes a day.
For more information on these tips please view the Yahoo! article by Dr. Maoshing Ni below:
New Years Weight Loss Tips
Sleep Tips 101
Are you having trouble sleeping at night? Here are plenty of tips to stop your tossing and turning:
- Stay away from doing paperwork, watching TV, snacking, or making phone calls while you are in bed.
- Take in deep breaths, relax your neck, shoulders, arms and legs and begin to count backwards. (I usually start with 20 and slowly count down)
- Develop a bedtime routine by keeping regular bedtime hours.
- Before bedtime, avoid tobacco, alcohol and caffeinated beverages.
- Avoid naps (or falling asleep in front of boring TV programs, as I do).
- Try to get up at the same time every day rather than sleeping in on weekends
- Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.
- Try to keep yourself from checking the time as you lay in bed.
- Listen to quiet music or take a warm bath/shower before bedtime.
- Sleep with earplugs for complete silence.
- If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).
- Avoid stimulating reading or television shows late at night.
For more information on these tips go to the Yahoo! article provided by Dr. Simeon Margolis M.D, Ph. D at Tips For Better Sleep (via Yahoo!)
Can Shoes Really Tone Your Butt? part 3
Reebok came out with a new sneaker line called, Reebok Easytone Sneakers. These sneakers aren't like any other running sneaker, these sneakers have something unique about them. It is claimed that Easytone sneakers will tone and lift your legs and butt. Too good to be true? I'm putting them to the test. I now own a pair of Reebok Easytone sneakers and I will wear them daily for a few hours.
How it works
Underneath the sneakers are "balance pods" that are designed to act as a stability ball under your feet.
Benefits of Easytone
Increase muscle activiation up to 28% gluteus maximus (butt), 11% hamstrings (back of thighs) and 11% calves
Let's see how this goes!
How it works
Underneath the sneakers are "balance pods" that are designed to act as a stability ball under your feet.
Benefits of Easytone
Increase muscle activiation up to 28% gluteus maximus (butt), 11% hamstrings (back of thighs) and 11% calves
Let's see how this goes!
Santa Claus Cupcakes
Here are my santa claus cupcakes that I made and decorated on Christmas Eve. Cute, right? :)
50 Ways to Improve Your Health in Five Minutes or Less
The popular show, The Doctors, had an episode on 50 ways to improve your health. Below is the list of all 50! Try and incorporate these tips into your day, I will too!
The Doctors: Show Summary
1. Eating spinach can improve your eyesight.
2. Adding lemon to your green tea will help you get all the health benefits from it.
3. Adding raspberries to your diet can help stabilize your blood sugar and help prevent
diabetes.
4. Eating a baked potato, especially with the skin, helps increase your potassium levels and
decrease blood pressure.
5. Eating garlic can reduce your risk of prostate cancer by 50 percent.
6. Eating shrimp can increase your bone strength.
7. Cinnamon can be a natural appetite suppressant because it controls insulin spikes.
8. Antioxidants in olive oil have been shown to raise HDL, or good cholesterol, and lower
LDL, or bad cholesterol.
9. Don’t drink all of your calories!
10. Smaller portions do not always equal fewer calories.
11. Swap creamy salad dressing for salsa.
12. Use a flexible microfiber duster to clean the top of your refrigerator.
13. Water vapor from cooking can cause mold, so make sure to always turn the kitchen fan
on.
14. Keep your cat off of counters and tables. If it likes to jump on them, try putting sticky
paper, aluminum foil or pepper on the surface because cats don’t like them on their paws.
15. Don’t vacuum more than once a week because vacuuming too much can stir up dust
mites.
16. Always stand when you flush the toilet to avoid getting bacteria from the water on you.
17. Disinfect bathroom doorknobs and switchplates regularly.
18. Don’t wet your eye shadow or eyeliner brushes with saliva.
19. Disinfect your electronics and office space regularly.
20. Clean make-up brushes with vinegar to kill bacteria.
21. Use olive oil as a moisturizer.
22. To avoid medication mix-ups, paint the lids of your prescription bottles
23. Keep birth control pills next to your toothbrush.
24. Know your family’s medical history.
25. Have your baby wear sunglasses.
26. Use a sunscreen with zinc oxide or titanium dioxide.
27. Wet swimsuits can pose health hazards, so change out of your wet trunks as soon as
possible.
28. Put your pillows in allergen-proof pillowcases.
29. For better health, sleep on your back or side.
30. Take a hot shower before bed.
31. Stretch your muscles by putting a pillow in the middle of your bed. Sit on the end of the
bed, lean backwards so the pillow is placed squarely between your shoulders. Then hang
your head over the end of the pillow and allow your arms to go out to your sides. Breathe
deeply for two minutes.
32. Put your child on a sleep schedule.
33. Exercise toes to relive high-heel pain.
34. Specialty flip-flops can help tone the body.
35. When doing crunches, place your tongue against the roof of your mouth to help prevent
neck strain and ensure that your head is aligned properly.
36. Wipe down exercise equipment before and after each use to avoid catching or
spreading germs.
37. When running on the treadmill, increase the speed or incline for a better workout.
38. Stay active during your rest period between sets at the gym by re-racking weights.
39. Squeeze your glutes when lifting weights overhead.
40. Use exercise balls to strengthen your core.
41. Plank exercises help burn calories.
42. Adjust your workspace to avoid carpal tunnel syndrome.
43. Improve your fertility by quitting smoking.
44. Clean music earbuds to avoid bacteria.
45. Applying cool skim milk to sunburns helps to soothe the pain.
46. Chew gum sweetened with xylitol.
47. Adding cream or milk to coffee will dilute the dark brown stain coffee can leave and help
keep your teeth a little whiter.
48. Prevent tooth erosion by drinking a glass of water after drinking soda.
49. Avoid wiping your eyes with your fingers. Use the inside of your shirt instead.
50. Hugs help prevent heart disease.
The Doctors: Show Summary
1. Eating spinach can improve your eyesight.
2. Adding lemon to your green tea will help you get all the health benefits from it.
3. Adding raspberries to your diet can help stabilize your blood sugar and help prevent
diabetes.
4. Eating a baked potato, especially with the skin, helps increase your potassium levels and
decrease blood pressure.
5. Eating garlic can reduce your risk of prostate cancer by 50 percent.
6. Eating shrimp can increase your bone strength.
7. Cinnamon can be a natural appetite suppressant because it controls insulin spikes.
8. Antioxidants in olive oil have been shown to raise HDL, or good cholesterol, and lower
LDL, or bad cholesterol.
9. Don’t drink all of your calories!
10. Smaller portions do not always equal fewer calories.
11. Swap creamy salad dressing for salsa.
12. Use a flexible microfiber duster to clean the top of your refrigerator.
13. Water vapor from cooking can cause mold, so make sure to always turn the kitchen fan
on.
14. Keep your cat off of counters and tables. If it likes to jump on them, try putting sticky
paper, aluminum foil or pepper on the surface because cats don’t like them on their paws.
15. Don’t vacuum more than once a week because vacuuming too much can stir up dust
mites.
16. Always stand when you flush the toilet to avoid getting bacteria from the water on you.
17. Disinfect bathroom doorknobs and switchplates regularly.
18. Don’t wet your eye shadow or eyeliner brushes with saliva.
19. Disinfect your electronics and office space regularly.
20. Clean make-up brushes with vinegar to kill bacteria.
21. Use olive oil as a moisturizer.
22. To avoid medication mix-ups, paint the lids of your prescription bottles
23. Keep birth control pills next to your toothbrush.
24. Know your family’s medical history.
25. Have your baby wear sunglasses.
26. Use a sunscreen with zinc oxide or titanium dioxide.
27. Wet swimsuits can pose health hazards, so change out of your wet trunks as soon as
possible.
28. Put your pillows in allergen-proof pillowcases.
29. For better health, sleep on your back or side.
30. Take a hot shower before bed.
31. Stretch your muscles by putting a pillow in the middle of your bed. Sit on the end of the
bed, lean backwards so the pillow is placed squarely between your shoulders. Then hang
your head over the end of the pillow and allow your arms to go out to your sides. Breathe
deeply for two minutes.
32. Put your child on a sleep schedule.
33. Exercise toes to relive high-heel pain.
34. Specialty flip-flops can help tone the body.
35. When doing crunches, place your tongue against the roof of your mouth to help prevent
neck strain and ensure that your head is aligned properly.
36. Wipe down exercise equipment before and after each use to avoid catching or
spreading germs.
37. When running on the treadmill, increase the speed or incline for a better workout.
38. Stay active during your rest period between sets at the gym by re-racking weights.
39. Squeeze your glutes when lifting weights overhead.
40. Use exercise balls to strengthen your core.
41. Plank exercises help burn calories.
42. Adjust your workspace to avoid carpal tunnel syndrome.
43. Improve your fertility by quitting smoking.
44. Clean music earbuds to avoid bacteria.
45. Applying cool skim milk to sunburns helps to soothe the pain.
46. Chew gum sweetened with xylitol.
47. Adding cream or milk to coffee will dilute the dark brown stain coffee can leave and help
keep your teeth a little whiter.
48. Prevent tooth erosion by drinking a glass of water after drinking soda.
49. Avoid wiping your eyes with your fingers. Use the inside of your shirt instead.
50. Hugs help prevent heart disease.
Cinnamon (via glamour.com)
Researches conducted a study and found that cinnamon helps with blood sugar stabilization. 'Tis the season for cinnamon! I'm sure there will be many foods and drinks you can sprinkle some cinnamon onto. Read more about the health benefits of cinnamon and how you can incorportate it into your meals at: Glamour Magazine: Cinnamon
Christmas Treats
Over Thanksgiving I made cupcakes and decorated them as turkeys, they looked very cute if I do say so myself. For Christmas I am going to make cupcakes again and decorate them as Santa Claus's face. Hopefully they will come out just as cute. Fingers crossed! Woman's Day magazine has a similiar idea. Check it out:
Woman's Day Santa Cupcakes
I'll be sure to post a picture. Any of you making something new? Merry Christmas!
Woman's Day Santa Cupcakes
I'll be sure to post a picture. Any of you making something new? Merry Christmas!
Apple Cider Vinegar to Help Lose Weight
The October 2009 issue of Prevention Magazine mentioned vinegar to be an ingredient to help lower body weight and fat. Here is what the article says:
So with that being said, does consuming apple cider vinegar everyday for 12 weeks actually help lose weight? Well, I'll put it to the test. Starting today I will consume 1 teaspoon of apple cider vinegar everyday. I will continue to eat how I eat and exercise how I exercise. I will weigh in each week to see if there are any changes. Lets see how it goes!
The primary substance that gives ordinary vinegar its sour taste and strong odor may fight fat, suggests new research preseneted at a recent meeting of the Japanese Society of Nutrition and Food Science. In a study of 175 overweight Japanese men and women, those who consumed a drink containing either 1 or 2 tablespooons of apple cider vinegar daily for 12 weeks had significantly lower body weight, BMI, visceral fat, and waist circumference than the control group that didn't consume any vinegar. Researchers credit vinegar's acetic acid, which may switch on genes that pump out proteins and break down fat.
So with that being said, does consuming apple cider vinegar everyday for 12 weeks actually help lose weight? Well, I'll put it to the test. Starting today I will consume 1 teaspoon of apple cider vinegar everyday. I will continue to eat how I eat and exercise how I exercise. I will weigh in each week to see if there are any changes. Lets see how it goes!
One Woman Who Lost 95 lbs (via womenshealthmag.com)
This article from Women's Health Magazine is about one woman's weight lose story. She lost a total of 95 pounds! Check it out here:
Weight Loss Story: Women's Health
Weight Loss Story: Women's Health
Calories Burned: Shoveling Snow
The next time a snow storm heads your way, make sure to bundle up and grab a shovel! Shoveling snow can turn into an at home workout. Don't forget to lift with your legs!
Let it snow, let it snow, let it snow.
Shoveling Snow
15 minutes- 81 calories burned
30 minutes- 162 calories burned
45 minutes- 234 calories burned
60 minutes- 324 calories burned
90 minutes- 486 calories burned
120 minutes- 648 calories burned
*information from figwee.com
*information from figwee.com
How Much Protein is too Much?
If you are looking to gain muscle you have to ask yourself how much protein are you getting in your diet. According to a study from Men's Health Magazine they indicate how much protein is needed for each meal to maximize muscle protein. The overall message is: 20 to 30 grams is the ideal amount to eat. However, if you are looking to increase protein in your body, MH main message is keep your intake between 40 to 60 grams every three hours.
Check out the article here:
Men's Health: Protein
Check out the article here:
Men's Health: Protein
Tis the Season to be Jolly...without the belly
Are you still fighting off those couple extra pounds from Thanksgiving and worried about the next holiday dinner? Check out this video from abc news on how to have a healthy holiday.
Kick Back Extensions: Glutes and Hamstring Exercise
Targets: Glutes, hamstrings Minutes: 5 Calories burned: 20
How it works:
a. kneel onto mat with arms extended underneath your shoulders. Lift your right leg and bring it in towards your chest and extend it straight out. Repeat.
b. lift your right leg straight up towards the ceiling and extend it back down to center. Repeat.
c. extend right leg up and tap your foot to the floor, lift back to neutral position. Repeat.
Do 3 sets of 8 to 15 reps and switch legs.
Reminder- keep your back lifted and neck relaxed.
How it works:
a. kneel onto mat with arms extended underneath your shoulders. Lift your right leg and bring it in towards your chest and extend it straight out. Repeat.
b. lift your right leg straight up towards the ceiling and extend it back down to center. Repeat.
c. extend right leg up and tap your foot to the floor, lift back to neutral position. Repeat.
Do 3 sets of 8 to 15 reps and switch legs.
Reminder- keep your back lifted and neck relaxed.
Vitamins 101
Did your doctor ever say you need more vitamins and minerals in your diet but, you don't know where to find them? Your problems are solved! So hold back on popping that supplement pill and take a walk through the produce section at your grocery store. Check out this article from Fitsugar.com on the vitamins and minerals your body needs and how you can get them easily through foods.
Fit sugar: Vitamins
Fit sugar: Vitamins
Blast Away Fat
Looking to burn more fat during your workout? Women's Health Magazine has a solution! Check it out:
Fat Burning Tips
Fat Burning Tips
Happy Thanksgiving!
Everyone, enjoy your holiday and always remember what you are thankful for!
Gobble gobble!
Jillian
xoxo
Gobble gobble!
Jillian
xoxo
Nutritional Content: Basic Thanksgiving Dinner Table
Mashed potato's
Serving size-.5 cup
Calories-142
Fat- 5 g
Cholesterol- 15 mg
Sodium- 316 mg
Carbs- 13 g
Protein- 2 g
Gravy
Serving Size- 1 cup, 16 Tbsp
Calories- 122
Fat- 5 g
Cholesterol- 5 mg
Sodium- 1376
Carbs- 12 g
Protein- 6 g
Serving size-.25 cup
Calories-89
Fat- 4 g
Cholesterol- 0 mg
Sodium- 272 mg
Carbs- 11 g
Protein- 2 g
Turkey Breast
Serving size-1 piece, 2.3oz
Calories-68
Fat- 1 g
Cholesterol- 28 mg
Sodium- 660 mg
Carbs- 3 g
Protein- 11 g
Turkey Leg
Serving size-1 piece, 5.5oz
Calories-323
Fat- 15 g
Cholesterol- 0 mg
Sodium- 0 mg
Carbs- 0 g
Protein- 43 g
Pumpkin Pie Recipe
Looking to bake a pumpkin pie from scratch? Below is a link to Cooking Light's pumpkin pie recipe. Top it off with fat free cool whip for a delicious Thanksgiving treat!
Pumpkin Pie RecipeH2o Oh No!
Are you guzzling down bottles after bottles of water each day? You may be drinking too much water, or even too less. Check out this article from Health.com about how much water you really need to consume:
How Much Water Do You Really Need?
How Much Water Do You Really Need?
Burn Calories While on the Road
Do you feel as if you spend the majority of your day in your car? Believe it or not but you are actually burning calories! Here is the breakdown:
Riding in a car
15 minutes- 13 calories burned
30 minutes- 27 calories burned
45 minutes- 40 calories burned
60 minutes- 54 calories burned
90 minutes- 80 calories burned
120 minutes- 107 calories burned
Driving a car
15 minutes- 27 calories burned
30 minutes- 54 calories burned
45 minutes- 80 calories burned
60 minutes- 107 calories burned
90 minutes- 161 calories burned
120 minutes- 214 calories burned
Quickly Burn More Calories
Are you press for time but, still want to have an effective workout at the gym or on your cardio machine? Here is how you can burn more calories in less time:
1. Increase the intensity on the cardio machines by increasing the incline and resistance.
2. Speed up your workout, increase the speed on a treadmill.
3. Jog your way over to the weight room and cardio area instead of walking
*if you are required to go to a second floor jog up and down the stairs
4. Do some ab workouts in between sets during your circuit training
1. Increase the intensity on the cardio machines by increasing the incline and resistance.
2. Speed up your workout, increase the speed on a treadmill.
3. Jog your way over to the weight room and cardio area instead of walking
*if you are required to go to a second floor jog up and down the stairs
4. Do some ab workouts in between sets during your circuit training
A Safe Pill to Prevent Flu: Vitamin D
Flu Season is still in the air. The magic pill may or may not be sitting in your medicine cabinet, but it is definitely on shelves in your local grocery store. Find out what pill will help you fight off the flu:
A Safe Pill to Prevent Flu
A Safe Pill to Prevent Flu
Wii Sports and Wii Fit Increase Adults' Energy Expenditure
Sciencedaily.com recognizes a study done by Nintendo on how much energy was used during each activity on Wii Sports and Wii Fit. This is what they have to say:
Science Daily Wii Sports and Wii Fit Article
ScienceDaily (2009-11-16) -- One-third of Wii sport and Wii fit activities provide energy expenditures equal to moderate-intensity exercise. Active video games may help prevent or improve obesity and lifestyle-related diseases, researchers said. The study was funded by Nintendo.
Science Daily Wii Sports and Wii Fit Article
Can shoes really tone your butt? part 2
Also, did you hear about the new Reebok Easy tone sneaker?
Here is the commercial. What do you think?
Here is the commercial. What do you think?
Can shoes really tone your butt?
The new popular flip flop that claims to tone and tighten your butt caught my attention. I'm interested in purchasing FitFlops, so I've done some research to see if they are actually worth the 60 bucks or if I should just do some more lunges. I found this article from Glamour.com, check it out:
Vitamin G Health & Fitness: glamour.com
I'll be sure to make my purchase in the spring and put them to the test.
Vitamin G Health & Fitness: glamour.com
I'll be sure to make my purchase in the spring and put them to the test.
Calories Burned Running
Average Pace 8.0 mph:
15 minutes- 107 calories burned
30 minutes- 214 calories burned
45 minutes- 321 calories burned
60 minutes- 428 calories burned
Running Upstairs 15-9.0 mph:
15 minutes- 201 calories burned
30 minutes- 401 calories burned
45 minutes- 602 calories burned
60 minutes- 803 calories burned
15 minutes- 107 calories burned
30 minutes- 214 calories burned
45 minutes- 321 calories burned
60 minutes- 428 calories burned
Running Upstairs 15-9.0 mph:
15 minutes- 201 calories burned
30 minutes- 401 calories burned
45 minutes- 602 calories burned
60 minutes- 803 calories burned
*Information is provided by figwee.com
Quick Calorie Roaster in 20 Minutes
Do you remember, "Texico, texico, over the hills to Mexico, where they do the splits, splits, splits..." or how about, "A my name is Alice, my husband's name is Al, we live in Alabama, and we bring back apples. B my name is Betty, my husband's name is Ben, we live in Bermuda and we bring back bugs...?"
If these ring a bell than you should know what I'm talking about. It is jumping rope rhymes! Jumping rope isn't a recess activity anymore, it is actually a calorie burning workout; if done correctly.
Step 1: Grab your jump rope
Step 2: Find an area with a high ceiling
Step 3: Make sure you wear sneakers to prevent calf and ankle injuries
Step 4: Get jumping!
*to all those women who will be trying this, be sure to wear a sports bra to prevent discomfort.
Minutes: 20
Calories Burned: 160
If these ring a bell than you should know what I'm talking about. It is jumping rope rhymes! Jumping rope isn't a recess activity anymore, it is actually a calorie burning workout; if done correctly.
Step 1: Grab your jump rope
Step 2: Find an area with a high ceiling
Step 3: Make sure you wear sneakers to prevent calf and ankle injuries
Step 4: Get jumping!
*to all those women who will be trying this, be sure to wear a sports bra to prevent discomfort.
Here is the breakdown
Targets: all over bodyMinutes: 20
Calories Burned: 160
Today's Fitness Tip
Cool downs prevent dizziness, fainting and muscle pain. A cool down routine should last for 5-10 minutes and your heart rate should be 100 or lower bpm.
Strength Train to Burn Calories
Cardio workouts are not the only way to burn calories, no need to go longer and faster on the elliptical or increase the incline on the tredmill. It is time to switch gears and hit up the weight room. By practicing both cardio and strength training your workout will be more successful and you will have a more toned body to show for it.
This is why strength training works: Lean muscle mass is how calories in your body is burned. The more muscles mass you have, the more calories will be burned in a day.
Aim for a strength training workout three days a work and keep up with the cardio exercises. Dumbbells, weight machines and resistance bands are the main equipment used.
Think of it as a two in one deal, you can't do one without the other. So next time your in the gym pump that iron!
This is why strength training works: Lean muscle mass is how calories in your body is burned. The more muscles mass you have, the more calories will be burned in a day.
Aim for a strength training workout three days a work and keep up with the cardio exercises. Dumbbells, weight machines and resistance bands are the main equipment used.
Think of it as a two in one deal, you can't do one without the other. So next time your in the gym pump that iron!
The 30 Worst Fast-Food Restaurant Choices
Restaurants are an easy way out to get delicious, freshly cooked meals. However, more than half of the dishes on the menu will lead you to pack on unwanted pounds. Fitness magazine helps us figure out which foods to avoid, phrases to look out for and tips on how to have an enjoyable restaurant experience all around.
The 30 Worst Fast-Food Restaurant Choices
The 30 Worst Fast-Food Restaurant Choices
All Over Body Exercise
Plank is an exercise that will strengthen your body all over. There are many different forms, mix it up each time.
Targets: all abdominal, upper and lower body
Duration: 6 minutes
Calories burned: 20
The Breakdown: a. rest your forearms flat on the mat, extend both feet out, look straight down and hold. b. extend your arms placing your arms underneath your shoulders. repeat.
Do 3 sets for 60 seconds each
Reminder: Make sure your arms are underneath your shoulders and back and butt are flat.
Targets: all abdominal, upper and lower body
Duration: 6 minutes
Calories burned: 20
Do 3 sets for 60 seconds each
* for a modified approach rest your knees on the mat
Reminder: Make sure your arms are underneath your shoulders and back and butt are flat.
3 Ways to Think Yourself Thinner Right Now!: SELF.com
Self.com always supplies their readers with tips, advice and vital information. Check out their article about how you can think yourself thinner!
3 Ways to Think Yourself Thinner Right Now!: SELF.com
3 Ways to Think Yourself Thinner Right Now!: SELF.com
Burn Those Love Handles
Do you pinch at your love handles wishing they will just simply go away? Pinch no more! Try this bicycle ab exercise three to four times and your obliques a.k.a love handles will begin to disappear.
Calories burned: 40Time spent: 5 minutes
Targets: side abs (internal and external obliques)
The Breakdown:
a. lie on your back, extend both legs. Keep head supported by your hands. Bring left knee to your chest, twist your right elbow to your knee. Keep your right leg extended above the ground. Hold for two seconds and switch.
b. Speed it up, twist right elbow to left knee and switch left elbow to right knee.
Do 3 sets of 8 to 15 reps.
Reminder: Keep the inactive leg fully extended and back tight against the mat.
Practice Safe Strength
In order to obtain the fitness results to its fullest it is important to have proper form. Here are seven strength training tips that will help you overall during your exercise:
1. When doing lunges and squats always keep your knees aligned with your feet.
2. Be sure to keep your legs hip width apart at all times.
3. Never lock your elbows or knees.
4. When doing back exercises make sure not to twist or bend excessively.
5. As you work your upper body hold the barbell or dumbbells shoulder width a part.
6. Always keep your neck up and back straight.
7. Remember to breathe between each rep.
2. Be sure to keep your legs hip width apart at all times.
3. Never lock your elbows or knees.
4. When doing back exercises make sure not to twist or bend excessively.
5. As you work your upper body hold the barbell or dumbbells shoulder width a part.
6. Always keep your neck up and back straight.
7. Remember to breathe between each rep.
Today's Fitness Tip
As you crunch be sure to lift up as if you are holding an orange or grapefruit beneath your neck.
5 Minute Rock Hard Abs
Try this ab exercise three to four times a week to get those tight abs you always dreamed of.
Calories burned: 40 Targets: upper abs and lower abs (rectus and transversus abdominis)
side abs (internal and external obliques)
The breakdown:
a. lie on your back, feet on the ground. Place hands behind head for support or across your chest. Lift uptowards the ceiling, shoulders off the mat.
b. raise feet to about 90 degrees. Lift shoulders off the mat up towards the ceiling and lower back down.
c. straighten legs up towards the ceilings. Reach up towards your toes keeping your shoulders off the mat.
Do 3 sets of 8 to 15 reps.
Reminder: exhale on the way up, inhale on the way down
Midnight Snack
Looking for something nutritious, filling and healthy to munch on before you hit the sack? Try toasting an english muffin. My favorite is:
Thomas Whole Wheat Light English Muffin-- weighing in at 57 grams, 100 calories, 1.5 grams of total fat, no saturate fat, 170 mg of sodium, 24 grams of of carbs, less than 1 gram of sugar, 3 grams of fiber and 6 grams of protein.
Top it off with a tsp of peanut butter and you have a delicious midnight snack!
Thomas Whole Wheat Light English Muffin-- weighing in at 57 grams, 100 calories, 1.5 grams of total fat, no saturate fat, 170 mg of sodium, 24 grams of of carbs, less than 1 gram of sugar, 3 grams of fiber and 6 grams of protein.
Top it off with a tsp of peanut butter and you have a delicious midnight snack!
Battle of the Foods- Chicken and Bacon Ranch Sandwich
We have for today's battle the popular Subway sandwiches that is known for its healthy subs vs. the new launch of Domino's Oven Baked Sandwiches. Each price at around $5.00, which chicken bacon ranch sandwich is the healthier choice?
Here is the breakdown:
Subway: 298 grams
Calories: 570
Total Fat: 28 g
Sat. Fat: 10 g
Trans. Fat: .5 g
Cholesterol: 95 mg
Sodium: 1190 g
Carbs: 49 g
Fiber: 5 g
Sugar: 6 g
Protein: 35 g
Dominos: 315 grams
Calories: 889
Total Fat: 45 g
Sat. Fat: 16 g
Trans. Fat: 0 g
Cholesterol: 115 mg
Sodium: 2210 g
Carbs: 72 g
Fiber: 2 g
Sugar: unknown
Protein: 49 g
And the winner is....Subway, "Eat Fresh!"
Even though the Subway sandwich is a little smaller, it still has almost half of the amount of calories compared to Dominos. The subway sandwich also has an adequate amount of fiber.
*side note: there should be at least 2 grams of fiber per 100 calories.
Subway also has less fat, less cholesterol and less sodium.
Here is the breakdown:
Subway: 298 grams
Calories: 570
Total Fat: 28 gSat. Fat: 10 g
Trans. Fat: .5 g
Cholesterol: 95 mg
Sodium: 1190 g
Carbs: 49 g
Fiber: 5 g
Sugar: 6 g
Protein: 35 g
Dominos: 315 grams
Calories: 889
Total Fat: 45 g
Sat. Fat: 16 g
Trans. Fat: 0 g
Cholesterol: 115 mg
Sodium: 2210 g
Carbs: 72 g
Fiber: 2 g
Sugar: unknown
Protein: 49 g
And the winner is....Subway, "Eat Fresh!"
Even though the Subway sandwich is a little smaller, it still has almost half of the amount of calories compared to Dominos. The subway sandwich also has an adequate amount of fiber.
*side note: there should be at least 2 grams of fiber per 100 calories.
Subway also has less fat, less cholesterol and less sodium.
Today's Fitness Tip
Keep track of your weight management by weighing yourself once a week. Try and step on the scale the same day and around the same time. Keep in mind what you consumed before, this way you can see your progress accurately.
Today's Fitness Tip
Go for a walk or run to reduce stress. Your body will release endorphins which trigger your "feel good hormones." Plus, being in the fresh air will help you clear your mind.
An Apple a Day Will Keep the Doctor Away
Apples are one of the many fall favorite fruits and do more than just taste good. Apples help protect against cancers, contain antioxidants, help lower bad cholesterol and raise good cholesterol.
Nutrition facts:
1 apple approximately 8 slices, 182 grams
Calories: 95
Fat: 0
Cholesterol: 0
Sodium: 2 mg
Carbohydrates: 25 g
Fiber: 4 g
Sugar: 19 g
Protein: 0 g
Vitamin A: 2%
Vitamin C: 14%
Calcium: 1%
Iron: 1%
Fun fact: The skin on an apple provides nutrients that will help keep your collagen firm. See you later Botox.
Quick apple snacks: Take a wedge and dip it in peanut butter, slice some into a salad, chop them into your oatmeal.
Plan a weekend trip to a local apple orchard with friends or family. Happy picking!
Nutrition facts:
1 apple approximately 8 slices, 182 grams
Calories: 95
Fat: 0
Cholesterol: 0
Sodium: 2 mg
Carbohydrates: 25 g
Fiber: 4 g
Sugar: 19 g
Protein: 0 g
Vitamin A: 2%
Vitamin C: 14%
Calcium: 1%
Iron: 1%
Fun fact: The skin on an apple provides nutrients that will help keep your collagen firm. See you later Botox.
Quick apple snacks: Take a wedge and dip it in peanut butter, slice some into a salad, chop them into your oatmeal.
Plan a weekend trip to a local apple orchard with friends or family. Happy picking!
Calories Burned- Bowling, Shopping, Playing Board Games
Weekend Edition:
Bowling
15 minutes- 40 calories burned
30 minutes- 80 calories burned
45 minutes- 120 calories burned
60 minutes- 161 calories burned
Shopping
15 minutes- 31 calories burned
30 minutes- 62 calories burned
45 minutes- 92 calories burned
60 minutes- 123 calories burned
Playing Board Games
15 minutes- 20 calories burned
30 minutes- 40 calories burned
45 minutes- 60 calories burned
60 minutes- 80 calories burned
Bowling
15 minutes- 40 calories burned
30 minutes- 80 calories burned
45 minutes- 120 calories burned
60 minutes- 161 calories burned
Shopping
15 minutes- 31 calories burned
30 minutes- 62 calories burned
45 minutes- 92 calories burned
60 minutes- 123 calories burned
Playing Board Games
15 minutes- 20 calories burned
30 minutes- 40 calories burned
45 minutes- 60 calories burned
60 minutes- 80 calories burned
Baked Apples Recipe
Baked Apples Recipe:
Serving Size: 1
Prep time: 5 minutes
Cooking time: 30-40 minutes
Ingredients:
- 1 large baking apples (Rome, Golden Delicious, Jonagold)
- 1/4 cup brown sugar
- 1 teaspoon cinnamon
- 1/4 cup chopped pecans
Directions:
Step 1: Preheat oven to 375°. Remove core leaving 1/2 an inch on the bottom of the apple.
Step 2: In a small bowl, combine brown sugar, cinnamon and chopped pecans. Place apple in an 8 inch x 8 inch square baking pan and stuff with filling.
Step 3: Add ¾ cup boiling water to the baking pan. Bake 30-40 minutes, until tender.
Step 4: Serve with vanilla ice cream, whip cream or caramel.
Enjoy!
Serving Size: 1
Prep time: 5 minutes
Cooking time: 30-40 minutes
Ingredients:
- 1 large baking apples (Rome, Golden Delicious, Jonagold)
- 1/4 cup brown sugar
- 1 teaspoon cinnamon
- 1/4 cup chopped pecans
Directions:
Step 1: Preheat oven to 375°. Remove core leaving 1/2 an inch on the bottom of the apple.
Step 2: In a small bowl, combine brown sugar, cinnamon and chopped pecans. Place apple in an 8 inch x 8 inch square baking pan and stuff with filling.
Step 3: Add ¾ cup boiling water to the baking pan. Bake 30-40 minutes, until tender.
Step 4: Serve with vanilla ice cream, whip cream or caramel.
Enjoy!
Today's Fitness Tip
"Ultimately, I am what I choose to be; my self-esteem follows the same path." -Anonymous
Battle of the Foods- Quesadilla
Feel like having Mexican tonight? Guess which quesadilla is the better choice. Taco Bell or Baja Fresh?
Baja Fresh contains: Grilled flour tortilla filled with melted jack cheese with handmade guacamole, Pico de Gallo and sour cream.
Here is the breakdown
Baja Fresh Chicken Quesadilla: 553 grams
1330 Calories
80 Fat
710 Calories from fat
37 Sat. Fat
2.5 Trans. Fat
215 Cholesterol
2590 Sodium
84 Carbs
9 Fiber
75 Protein
Baja Fresh Steak Quesadilla: 550 grams
1430 Calories
87 Fat
780 Calories from fat
41 Sat. Fat
3 Trans. Fat
240 Cholesterol
2600 Sodium
84 Carbs
8 Fiber
80 Protein
Taco Bell Chicken Quesadilla: 184 grams
520 Calories
240 Calories from fat
27 Total Fat
12 Sat. Fat
0.5 Trans Fat
80 Cholesterol
1490 Sodium
41 Carbs
4 Fiber
28 Protein
Taco Bell Steak Quesadilla: 184 grams
510 Calories
250 Calories from fat
28 Total fat
12 Sat. fat
1 Trans. fat
65 Cholsterol
1340 Sodium
40 Carbs
4 Fiber
25 Protein
Can't forget to add guacamole and salsa sides to the Taco Bell menu. This is how each weighs out:
Guacamole: 35 calories, 3 grams total fat, 35 sodium, 2 carbs, 1 fiber
Salsa: 5 calories, 80 g sodium, 1 carb
What quesadilla is the healthier choice?
Considering Baja Fresh has more grams in the servings there is a significant increase in the nutritional content. However, if you alternate the grams to make it an even match, the Taco Bell quesadilla's caloric intake especially will exceed that of Baja Fresh.
Winner is: Chicken Quesadilla from Baja Fresh
Next time you order a quesadilla from Baja Fresh remember portion control! Save half for later.
Check Your Running Stance
Running is a great cardio workout. However, if you don't have the correct running form than an injury may occur. These are a few tips to keep in mind as you run:
1. Make sure your back is straight.
2. Keep your chin in neutral position, you should be looking straight ahead not down
to the floor or up to the sky.
3. Swing your arms in a 90 degree formation.
4. Slightly clench your hands in a relaxed fist formation.
Bring a friend along for the run and critique each other as you go. You both will benefit.
1. Make sure your back is straight.
2. Keep your chin in neutral position, you should be looking straight ahead not down
to the floor or up to the sky.
3. Swing your arms in a 90 degree formation.
4. Slightly clench your hands in a relaxed fist formation.
Bring a friend along for the run and critique each other as you go. You both will benefit.
Daily Nutrition Tip
Calcium-fortified soy-based beverages can provide calcium in amounts similar to milk. They are usually low in fat and do not contain cholesterol.
Battle of The Foods- Ice Cream
Looking for a treat to cure your sweet tooth. Choose wisely! We have soft serve vanilla and chocolate ice cream from Carvel and Dairy Queen. Which one is the healthier choice?
Carvel
Vanilla- small 4.5 wt oz. 128 grams
270 Calories
15 g Total Fat
10 g Sat. Fat
0 g Trans. Fat
75 mg Cholesterol
130 mg Sodium
28 g Carbs
0 g Fiber
24 g Sugar
4 g Protein
Chocolate- small 4.5 wt oz. 128 grams
250 Calories
13 g Total Fat
8 g Sat. Fat
0 g Trans. Fat
35 mg Cholesterol
130 mg Sodium
29 g Carbs
1 g Fiber
25 g Sugar
6 g Protein
Dairy Queen
Vanilla- 4.8 wt oz. 135 grams
210 Calories
7 g Total Fat
4.5 g Sat. Fat
0 g Trans. Fat
25 mg Cholesterol
90 mg Sodium
31 g Carbs
0 g Fiber
26 g Sugar
5 g Protein
Chocolate- 4.8 wt oz. 135 grams
220 Calories
7 g Total Fat
5 g Sat. Fat
0 g Trans. Fat
20 mg Cholesterol
105 mg Sodium
32 g Carbs
0 g Fiber
24 g Sugar
6 g Protein
The winner is: Dairy Queen
1st: DQ vanilla soft serve
2nd: DQ chocolate soft serve
3rd: Carvel chocolate soft serve
4th: Carvel vanilla soft serve
Carvel
Vanilla- small 4.5 wt oz. 128 grams
270 Calories
15 g Total Fat
10 g Sat. Fat
0 g Trans. Fat
75 mg Cholesterol
130 mg Sodium
28 g Carbs
0 g Fiber
24 g Sugar
4 g Protein
Chocolate- small 4.5 wt oz. 128 grams
250 Calories
13 g Total Fat
8 g Sat. Fat
0 g Trans. Fat
35 mg Cholesterol
130 mg Sodium
29 g Carbs
1 g Fiber
25 g Sugar
6 g Protein
Dairy Queen
Vanilla- 4.8 wt oz. 135 grams
210 Calories
7 g Total Fat
4.5 g Sat. Fat
0 g Trans. Fat
25 mg Cholesterol
90 mg Sodium
31 g Carbs
0 g Fiber
26 g Sugar
5 g Protein
Chocolate- 4.8 wt oz. 135 grams
220 Calories
7 g Total Fat
5 g Sat. Fat
0 g Trans. Fat
20 mg Cholesterol
105 mg Sodium
32 g Carbs
0 g Fiber
24 g Sugar
6 g Protein
The winner is: Dairy Queen
1st: DQ vanilla soft serve
2nd: DQ chocolate soft serve
3rd: Carvel chocolate soft serve
4th: Carvel vanilla soft serve
Daily Nutrition Tip
Eat the rainbow! Fruits and vegetables all contain different nutrients. A simple way to remember to eat a range of vitamins and minerals is to vary the colors of the vegetables you eat.
Boost Up Your Veggie Intake
Are you not getting enough veggies in your diet? According to the new food pyramid. The average person should consume 2.5 cups of veggies daily.
Here are some ways to add more servings of veggies to your daily consumption:
- add vegetables to your morning omelet such as tomatoes, spinach,
broccoli, peppers, onions, potatoes
- add vegetables to your pasta. You can make a quick, delicious and
healthy pasta dish just by boiling whole wheat pasta of your choice and
adding in peppers, tomatoes, cucumbers, onions, celery, sun dried
tomatoes. Next, drizzle EVOO, sprinkle some salt and pepper and vuala!
You have dinner!
- Slice some carrots and zucchini mix with bread crumbs and bake them for a
few minutes. They will be like little veggie fries
Buon Appetito!
Today's Fitness Tip
Calorie balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and physical activity).
Today's Fitness Tip
Remember to do Squats! They strengthen all of the major muscles of the lower body.
Today's Fitness Tip
Foods Keeping your body strong, nourished, and ready to fight infection is important in flu prevention. Fatty foods can slow your metabolism, make you feel sluggish, and compromise your immune system. So stick with whole grains, colorful vegetables, and vitamin-rich fruits.
Calories Burned Walking
Moderate Pace 3.3-3.0 mph:
15 minutes- 45 calories burned
30 minutes- 91 calories burned
45 minutes- 136 calories burned
60 minutes- 181 calories burned
Brisk Pace 3.8-3.5 mph:
15 minutes- 52 calories burned
30 minutes- 104 calories burned
45 minutes- 156 calories burned
60 minutes- 209 calories burned
Very Brisk Pace 5.0-4.0 mph:
15 minutes- 69 calories burned
30 minutes- 137 calories burned
45 minutes- 206 calories burned
60 minutes- 274 calories burned
15 minutes- 45 calories burned
30 minutes- 91 calories burned
45 minutes- 136 calories burned
60 minutes- 181 calories burned
Brisk Pace 3.8-3.5 mph:
15 minutes- 52 calories burned
30 minutes- 104 calories burned
45 minutes- 156 calories burned
60 minutes- 209 calories burned
Very Brisk Pace 5.0-4.0 mph:
15 minutes- 69 calories burned
30 minutes- 137 calories burned
45 minutes- 206 calories burned
60 minutes- 274 calories burned
Strength Train Without Weights
If you go for walks you can increase your intensity and strengthen your lower back and buttocks muscles without weights. The trick: tightly squeeze your buttocks throughout your walk. By doing so you will keep your gluteus maximus muscles contracted.
Tip: Squeeze your muscles for 5 minutes, relax for 5 minutes and continue to alternate until you get use to the feeling.
Tip: Squeeze your muscles for 5 minutes, relax for 5 minutes and continue to alternate until you get use to the feeling.
Today's Fitness Tip
Read the label on "fat-free" foods carefully. Often the fat has been replaced by sugar
which will increase your body's fat content.
which will increase your body's fat content.
Today's Fitness Tip
Don't forget to drink plenty of water! When you are participating in vigorous physical activity, it's important to drink before you even feel thirsty.
Today's Fitness Tip
At times, you will not feel like exercising. If you're just feeling a little tired or low on energy, go ahead and try to complete your routine. The workout will likely boost your energy level and your mood.
Today's Fitness Tip
Track down your daily exercise and food intake in a journal or notebook. It will increase the likelihood of success.
Think Twice Before You Chew on This
Many people salivate over the delicious taste of Panera's sandwiches. Well, I can't blame them, many of their foods are quite delicious. But, the calories and fat content aren't to many people's taste. Below are a couple of the popular sandwiches. The nutrition facts for both of them caught me for surprise and might even surprise you too.
Full Smokehouse Turkey® on Focaccia
12 oz
860 Calories
36 Fat
12 Sat. Fat
0.5 Trans. Fat
105 Cholesterol
2620 Sodium
82 Carbs
4 Fiber
7 Sugar
52 Protein
Full Chipotle Chicken on Artisan French
14.5 oz
1070 Calories
55 Fat
15 Sat. Fat
1 Trans. Fat
145 Cholesterol
2570 Sodium
87 Carbs
4 Fiber
6 Sugar
54 Protein
Healthier Option: Pick half a sandwich and a cup of soup or half a salad (ask for the dressing on the side)
Full Smokehouse Turkey® on Focaccia
12 oz
860 Calories
36 Fat
12 Sat. Fat
0.5 Trans. Fat
105 Cholesterol
2620 Sodium
82 Carbs
4 Fiber
7 Sugar
52 Protein
Full Chipotle Chicken on Artisan French
14.5 oz
1070 Calories
55 Fat
15 Sat. Fat
1 Trans. Fat
145 Cholesterol
2570 Sodium
87 Carbs
4 Fiber
6 Sugar
54 Protein
Healthier Option: Pick half a sandwich and a cup of soup or half a salad (ask for the dressing on the side)
Today's Fitness Tip
When you accomplish one of your short-term or long-term goals, make sure that you reward yourself well!
Protein-Packed Sandwich
Cookinglight.com has many post-workout meals. This protein-packed sandwich is one of them. Check it out:
Post-Workout Meals
Shared via AddThis
Post-Workout Meals
Shared via AddThis
Snack Time On the Go
The healthiest snacks also include some protein, which provide more sustained energy than simple carbs.
Some easy on the go snacks you can take with you is a handful of nuts and some cubes of cheese. Also, veggie juices are packed with vitamins, minerals and carbohydrates which will give your body plenty of energy throughout the day.
Some easy on the go snacks you can take with you is a handful of nuts and some cubes of cheese. Also, veggie juices are packed with vitamins, minerals and carbohydrates which will give your body plenty of energy throughout the day.
Battle of the Foods
Which fast food nugget is better for your overall health-Wendy's, Burger King or McDonalds?
Wendy's 4 piece chicken nuggets:
190 Calories
13grams Total fat
3 grams Saturated fat
0 grams Trans fat
0 grams Fiber
9 grams Protein
Burger King 4 piece chicken nuggets:
180 Calories
11grams Total fat
2 grams Saturated fat
0 grams Trans fat
0 grams Fiber
9 grams Protein
McDonald's 4 piece chicken nuggets:
190 Calories
12grams Total fat
2 grams Saturated fat
0 grams Trans fat
0 grams Fiber
10grams Protein
1st Place: Burger King's Crown Chicken Tenders. These nuggets have 10 fewer calories, less total fat and less saturated fat than it's competitors.
2nd Place: McDonalds
Last Place: Wendy's
Wendy's 4 piece chicken nuggets:
190 Calories
13grams Total fat
3 grams Saturated fat
0 grams Trans fat
0 grams Fiber
9 grams Protein
Burger King 4 piece chicken nuggets:
180 Calories
11grams Total fat
2 grams Saturated fat
0 grams Trans fat
0 grams Fiber
9 grams Protein
McDonald's 4 piece chicken nuggets:
190 Calories
12grams Total fat
2 grams Saturated fat
0 grams Trans fat
0 grams Fiber
10grams Protein
1st Place: Burger King's Crown Chicken Tenders. These nuggets have 10 fewer calories, less total fat and less saturated fat than it's competitors.
2nd Place: McDonalds
Last Place: Wendy's
Today's Fitness Tip
Set a target weight for a specific occasion such as a vacation or family reunion.
Inner Thigh Work Out
If you are like me and want to trim down your thighs check out this video from http://www.fitsugar.com
I do this workout routine in my Guns Guts and Glutes class. It works! Try it out.
I do this workout routine in my Guns Guts and Glutes class. It works! Try it out.
Today's Fitness Tip
Surround yourself with people and things that remind you to live a healthy lifestyle.
Can Too Many Fries Make You Stupid?
Check out this article from Allure.com
Can Too Many Fries Make You Stupid?:allure.com
Shared via AddThis
Can Too Many Fries Make You Stupid?:allure.com
Shared via AddThis
Today's Fitness Tip
The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.
Today's Fitness Tip
To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.
Today's Fitness Tip
Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or basic stretching.
Help Your Digestive System With Gum
Do you pop a piece of gum into your mouth after eating for the sole purpose to freshen your breath? Well you are actually doing more. Besides for fighting off bad breath, the process of chewing gum will help your digestive system. Also, the saliva produced contains many digestive enzymes. AND saliva has an antacid effect which reduces your chance of getting reflux after a meal. So, grab a piece of gum after you eat to freshen your breath and help your digestive system!
Today's Fitness Tip
Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." John F. Kennedy
Today's Fitness Tip
Regular physical activity reduces the risk for many diseases, helps control weight, and strengthens muscles, bones, and joints.
Today's Fitness Tip
Don't forget to drink plenty of water! When you are participating in vigorous physical activity, it's important to drink before you even feel thirsty.
Today's Fitness Tip
When you accomplish one of your short-term or long-term goals, make sure that you reward yourself well!
Today's Fitness Tip
Want to stay young? Scientific research has shown that exercise can slow the physiological aging clock.
Use The Buddy System
The buddy system isn't for elementary school field trips anymore. Find a buddy and shed those pounds together!
Training with a friend can be more effective to your fitness goals. There is always someone by your side who you can talk to while pushing your way through the elliptical or laugh with while playing outdoor activities. By training with a partner you both can provide motivation and encouragement to one another. You can assist each other in "spotting" during a strength training routine and provide feedback on your form. Plus it is more fun with a friend!
Training with a friend can be more effective to your fitness goals. There is always someone by your side who you can talk to while pushing your way through the elliptical or laugh with while playing outdoor activities. By training with a partner you both can provide motivation and encouragement to one another. You can assist each other in "spotting" during a strength training routine and provide feedback on your form. Plus it is more fun with a friend!
Today's Fitness Tip
Strength training is important for cardiac health because the risk of heart disease is lower when the body is leaner.
Today's Fitness Tip
When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.
Today's Fitness Tip
People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer.
Today's Fitness Tip
The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.
Battles of The Foods
Which doughnut do you think is lower in calorie? Dunkin' Donuts French Crueller or Krispy Kreme Original Glazed?
The low-calorie winner goes to: Krispy Kreme Original Glazed.
Nutritional Facts
French Crueller
250 calories and 20 grams of fat (9 grams of saturated fat)
Original Glazed
200 calories and 12 grams of fat
Other low-calorie doughnuts
Dunkin' Donuts: Glazed Doughnut (220 calories), Chocolate Frosted Doughnut (230 calories), and Sugar Raised Doughnut (190 calories)
Krispy Kreme: Chocolate Iced Glazed (250 calories), Sugar Iced with Sprinkles (260 calories), Cinnamon Sugar (280 calories)
The low-calorie winner goes to: Krispy Kreme Original Glazed.
Nutritional Facts
French Crueller
250 calories and 20 grams of fat (9 grams of saturated fat)
Original Glazed
200 calories and 12 grams of fat
Other low-calorie doughnuts
Dunkin' Donuts: Glazed Doughnut (220 calories), Chocolate Frosted Doughnut (230 calories), and Sugar Raised Doughnut (190 calories)
Krispy Kreme: Chocolate Iced Glazed (250 calories), Sugar Iced with Sprinkles (260 calories), Cinnamon Sugar (280 calories)
Today's Fitness Tip
Aim for a healthy weight. People who need to lose weight should do so gradually, at a rate of one-half to two pounds per week.
Today's Fitness Tip
Calorie balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and physical activity).
Trouble Getting Those Zzzz's?
Insomnia and not getting enough beauty sleep is a common problem among many Americans. One way to fight those toss and turns is to be more conscience of what you consume before you go to sleep. Indulging on chocolate and desserts and intaking alcohol and nicotine make you more prone to be lying in bed, awake, staring at the ceiling. Also, if you do wake up in the middle of the night drink a glass of water. The water will fill you up and keep you hydrated during those (hopefully) eight hours of sleep.
Prevent Late Night Cravings
Do you find yourself consuming most of your calories before you hit the sack at night? One solution that will help you put an end to the late night snacking is to brush your teeth after dinner. By doing so, you are signaling to your body that you are done eating for the day and you won't sabotage your diet. Plus, you will keep the pearly white smile!
Today's Fitness Tip
Don't forget to drink plenty of water! When you are participating in vigorous physical activity, it's important to drink before you even feel thirsty.
Today's Fitness Tip
Strength training is important for cardiac health because the risk of heart disease is lower when the body is leaner.
Which Cardio Activity Should You Chose?
The best cardio activities are the ones that you enjoy doing. If you enjoy the activity you are more likely to do it often and for a long time. You will end up burning more calories and enjoying your workout during the process.
Health Benefits of Tennis
Tennis helps you:
1. Burn fat and improve your cardiovascular fitness
2. Build stronger leg and upper body muscles as you practice sprinting, lunging and jumping to move quickly, as well as, maintain a volley with powerful swings
3. Strengthen your bones and help prevent osteoporosis in later years
4. Enhance eye-hand coordination as you judge the proper timing between the on-coming ball and the proper contact point
5. Become more flexible as you constantly maneuver your body and stretch to return the ball to your opponent.
1. Burn fat and improve your cardiovascular fitness
2. Build stronger leg and upper body muscles as you practice sprinting, lunging and jumping to move quickly, as well as, maintain a volley with powerful swings
3. Strengthen your bones and help prevent osteoporosis in later years
4. Enhance eye-hand coordination as you judge the proper timing between the on-coming ball and the proper contact point
5. Become more flexible as you constantly maneuver your body and stretch to return the ball to your opponent.
Calories Burned Playing Tennis
Playing singles with an high intensity:
15 minutes- 106 calories burned
30 minutes- 212 calories burned
45 minutes- 318 calories burned
60 minutes- 425 calories burned
Playing doubles with an medium intensity:
15 minutes- 80 calories burned
30 minutes- 159 calories burned
45 minutes- 239 calories burned
60 minutes- 318 calories burned
15 minutes- 106 calories burned
30 minutes- 212 calories burned
45 minutes- 318 calories burned
60 minutes- 425 calories burned
Playing doubles with an medium intensity:
15 minutes- 80 calories burned
30 minutes- 159 calories burned
45 minutes- 239 calories burned
60 minutes- 318 calories burned
Today's Fitness Tip
Do pushups, situps or other exercises during commercial breaks. Stretch during the show!
Fitness Tip of the Day
Surround yourself with people and things that remind you to live a healthy lifestyle.
Fitness Tip of the Day
When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.
Can't Get Motivated? 5 Ways to Keep You Going
Repetitiveness at the gym can lead to boredom. Here are five ways to make your gym experience worth while.
1. Download new and up beat music to your ipod, mp3 player, discman, etc. By listening to the same music over and over again you will end up tuning it out. Check out for the latest music hits on MTV.
2. Buy new gym apparel. Everyone loves getting new clothes and showing them off. So drop a few bucks and strut your stuff. Who knows you might catch a significant others attention!
3. Mix up your workout routine. While doing cardio, try alternating between the various machines, weight, time, resistance and incline.
4. Leave your comfort zone and try new activities. Try yoga, pilates, kick boxing, salsa dancing or even jujitsu.
5. Go out to the recreational fields in your town with your friends and family and play some competitive sports. Try playing basketball, tennis, soccer, baseball, etc. (your inner competitiveness will push you a little harder--you know you don't want to lose)
1. Download new and up beat music to your ipod, mp3 player, discman, etc. By listening to the same music over and over again you will end up tuning it out. Check out for the latest music hits on MTV.
2. Buy new gym apparel. Everyone loves getting new clothes and showing them off. So drop a few bucks and strut your stuff. Who knows you might catch a significant others attention!
3. Mix up your workout routine. While doing cardio, try alternating between the various machines, weight, time, resistance and incline.
4. Leave your comfort zone and try new activities. Try yoga, pilates, kick boxing, salsa dancing or even jujitsu.
5. Go out to the recreational fields in your town with your friends and family and play some competitive sports. Try playing basketball, tennis, soccer, baseball, etc. (your inner competitiveness will push you a little harder--you know you don't want to lose)
Munch and Rush
The clock is ticking and you didn't even eat your breakfast (the most important meal of the day)! If you pressed the snooze button one too many times, breakfast shouldn't be your morning sacrifice. I'm not saying you have to sit down and have a continental breakfast but, at least eat something nutritious to get your metabolism going.
You should eat a food high in fiber so you stay full longer. Such as: whole wheat toast, bagel or english muffin. A granola bar, a handful of almonds or oatmeal. I would suggest to eat a banana as well. Bananas are filling and full of sugars and fiber which will give immediate and slightly prolonged source of energy.
If you aren't worried about a few crumbs in the car, grab your replacement breakfast eat up! Your body will thank you in the end.
You should eat a food high in fiber so you stay full longer. Such as: whole wheat toast, bagel or english muffin. A granola bar, a handful of almonds or oatmeal. I would suggest to eat a banana as well. Bananas are filling and full of sugars and fiber which will give immediate and slightly prolonged source of energy.
If you aren't worried about a few crumbs in the car, grab your replacement breakfast eat up! Your body will thank you in the end.
Fitness Tip of the Day
To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.
Healthier Alternative Baking Ingredient
Do you have a cake, cupcakes, cookies or brownies to bake? Are you calorie counting or just looking for healthier alternatives? Well I have the solution for you. Replace butter with applesauce. May sound a little gross--but the taste is still the same. Give it a shot, you won't even know.
Fitness Tip of the Day
Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or basic stretching.
5 Minute Rock Hard Abs
Want a quick, but intense, 5 minute workout? All you need is a stability ball. You can find one at a local sports store such as: Sports Authority, Dicks Sporting Goods, Modell's, or you can find a budget friendly deal at Marshell's or TJ Maxx.
Try this workout twice a day. Once in the morning when you first wake up and once at night before bed. It will take a total of 5 minutes! Here it is:
Target: Upper and Lower Ab
- Lie on your stability ball (check the box to make sure you purchase the right size for your height)
-Feet on the floor, hands behind your head for support--your abs are doing all the work!
- Lift up towards the ceiling and try and get your shoulders off the ball
- Slowly return to neutral.
- Keep your abs tight at all times
- Repeat 20 times
Target: Obliques (side abs)
-Feet on the floor, hands behind your head for support--same as before
-Lift up and reach your right elbow towards your left side--shoulders off the ball
- Return to neutral
- Lift up and reach your left elbow towards your right side
- Return to neutral
- Alternate both sides
- Repeat 20 times
Keep this up at least three times a day and you will have washboard abs! I promise!
Try this workout twice a day. Once in the morning when you first wake up and once at night before bed. It will take a total of 5 minutes! Here it is:
Target: Upper and Lower Ab
- Lie on your stability ball (check the box to make sure you purchase the right size for your height)
-Feet on the floor, hands behind your head for support--your abs are doing all the work!
- Lift up towards the ceiling and try and get your shoulders off the ball
- Slowly return to neutral.
- Keep your abs tight at all times
- Repeat 20 times
Target: Obliques (side abs)
-Feet on the floor, hands behind your head for support--same as before
-Lift up and reach your right elbow towards your left side--shoulders off the ball
- Return to neutral
- Lift up and reach your left elbow towards your right side
- Return to neutral
- Alternate both sides
- Repeat 20 times
Keep this up at least three times a day and you will have washboard abs! I promise!
Fitness Tip
Be active. The safest and most effective way to lose weight is to reduce calories and increase physical activity.
Tighten That Toosh
Do you want buns of steel? Do squats! Squats work like magic. If you do them often and correctly you well have a new and improved toosh.
The main muscles targeted by a squat are: quadriceps, calves, hamstrings, glutes, hip flexors and lower back. If you are rusty on performing squats then you will mostly feel it in your quadriceps and upper thighs. As you become stronger, you will feel the different muscles in your lower body working.
Here is my usual squat routine:
Singles for the count of 8
Pulse on the 8th for 12 seconds
Shoot back up and repeat 3 times
Down for 2 up for 2 (4x's)
Down for 4 up for 1 (4x's)
Down for 1 up for 4 (4x's)
Down for 6 up for 1 (4x's)
Down for 1 up for 6 (4x's)
Singles for 8
Pulse on 8th
To Target Inner Thighs:
Point your toes out to the sides of the room and keep your legs shoulder width apart.
Begin with singles for the count of 8
Pulse on the 8th for 12 seconds
Lift your right heel
Singles for 8
Pulse for 12 seconds
Drop your left heel and lift your right heel
Singles for 8 pulse on the 8th for 12 seconds
Lift both heels up
Singles for 8 pulse on 8th for 12 seconds
Repeat 3 times
Squating Tips:
To make your exercise a little more challenging add dumbbells at your sides or hold a body bar behind your head, supported by your shoulders.
Make sure your knees DO NOT go pass your feet.
Keep your back straight and your core tight
Don't forget to breathe
The main muscles targeted by a squat are: quadriceps, calves, hamstrings, glutes, hip flexors and lower back. If you are rusty on performing squats then you will mostly feel it in your quadriceps and upper thighs. As you become stronger, you will feel the different muscles in your lower body working.
Here is my usual squat routine:
Singles for the count of 8
Pulse on the 8th for 12 seconds
Shoot back up and repeat 3 times
Down for 2 up for 2 (4x's)
Down for 4 up for 1 (4x's)
Down for 1 up for 4 (4x's)
Down for 6 up for 1 (4x's)
Down for 1 up for 6 (4x's)
Singles for 8
Pulse on 8th
To Target Inner Thighs:
Point your toes out to the sides of the room and keep your legs shoulder width apart.
Begin with singles for the count of 8
Pulse on the 8th for 12 seconds
Lift your right heel
Singles for 8
Pulse for 12 seconds
Drop your left heel and lift your right heel
Singles for 8 pulse on the 8th for 12 seconds
Lift both heels up
Singles for 8 pulse on 8th for 12 seconds
Repeat 3 times
Squating Tips:
To make your exercise a little more challenging add dumbbells at your sides or hold a body bar behind your head, supported by your shoulders.
Make sure your knees DO NOT go pass your feet.
Keep your back straight and your core tight
Don't forget to breathe
Contact Info
E-mail: getjackedwithjill@gmail.com
Twitter: Jackedwithjill
LinkedIn: http://www.linkedin.com/pub/jillian-vryhof/11/478/4aa
Twitter: Jackedwithjill
LinkedIn: http://www.linkedin.com/pub/jillian-vryhof/11/478/4aa
Fitness Tip
The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.
Fitness Tip
To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.
About Me
I graduated from Quinnipiac University in 2010 with a degree in journalism and management. I am also certified in group exercise aerobics and instructed a CKO West Caldwell kickboxing, Quinnipiac University and at Bally's Total Fitness.
I am currently working at CBS News in New York City.
Quick Tips to Shed a Few More Calories a Day
By changing some of your habits and incorporating my tips into your life you will be surprised how little changes like these can make a difference in your physical appearance and overall health.
1. When possible, leave the car behind. If you have little errands to run (close to your house) hop on a bike or put your legs to use and walk to your destination.
210 calories burned for a 60 min leisurely bike ride
158 calories burned for a 45 min leisurely bike ride
105 calories burned for a 30 min leisurely bike ride
53 calories burned for a 15 min leisurely bike ride
So put the (bike) pedal to the metal!
2. Opt for the stairs instead of escalators.
13 calories burned for walking downstairs for 5 min
39 calories burned for walking upstairs with carrying a load for 5 min
3. Park further away from the main entrance from the grocery store, mall, garden center or wherever you drive to. By parking further, you will have to walk further (surprise, surprise) Plus, on the walk back to your car, you will most likely be carrying bags. These few extra steps will get your heart rate going (and perhaps work up a quick sweat depending how much you are carrying)
1. When possible, leave the car behind. If you have little errands to run (close to your house) hop on a bike or put your legs to use and walk to your destination.
210 calories burned for a 60 min leisurely bike ride
158 calories burned for a 45 min leisurely bike ride
105 calories burned for a 30 min leisurely bike ride
53 calories burned for a 15 min leisurely bike ride
So put the (bike) pedal to the metal!
2. Opt for the stairs instead of escalators.
13 calories burned for walking downstairs for 5 min
39 calories burned for walking upstairs with carrying a load for 5 min
3. Park further away from the main entrance from the grocery store, mall, garden center or wherever you drive to. By parking further, you will have to walk further (surprise, surprise) Plus, on the walk back to your car, you will most likely be carrying bags. These few extra steps will get your heart rate going (and perhaps work up a quick sweat depending how much you are carrying)
Fitness Tip
Be active. The safest and most effective way to lose weight is to reduce calories and increase physical activity.
Fitness Tip
Aim for a healthy weight. People who need to lose weight should do so gradually, at a rate of one-half to two pounds per week.
Fitness Tip
Calorie balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and physical activity).
Fitness Tip
"Eat your fruits and vegetables." Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
The Power of Almonds
As I mentioned before, I munch on almonds to quickly fill me up. Almonds are a great snack because they are:
- high in protein
- high in fiber
- high in monounsaturated fat (the good fat)
- a good source of Vitamin E
- a good source of minerals (calcium, magnesium and phosporous)
So...go nuts for these nuts!
- high in protein
- high in fiber
- high in monounsaturated fat (the good fat)
- a good source of Vitamin E
- a good source of minerals (calcium, magnesium and phosporous)
So...go nuts for these nuts!
Fight Cravings While Grocery Shopping
People always say eat before you go food shopping. If you are like me and enjoy cookies and chips but you don't want to give in, than I would suggest to eat a little snack before you head over to your grocery store. I prefer a handful of almonds. You can bring some with you in the car plus, the fiber will fill you up. Or, better yet, if you want to conserve some calories, drink water! Enjoy a nice glass (or two) of water and it will actually keep your hunger under control.
By eating before, your shopping trip will be short and quick without pauses in aisles as you decipher between cheese doodles or oreos to snack on.
As you leave the stomach grumbles at home, you will be able to check off the specific items on your list and it will prevent you to purchase foods you normally wouldn't buy.
Happy Shopping!
By eating before, your shopping trip will be short and quick without pauses in aisles as you decipher between cheese doodles or oreos to snack on.
As you leave the stomach grumbles at home, you will be able to check off the specific items on your list and it will prevent you to purchase foods you normally wouldn't buy.
Happy Shopping!
The First Step
Here we go. The beginning of my fitness blog and personal training career. My idea for this blog right now is for me to post my fitness and nutrition advice. I will add in some workout routines and exercises to do at the gym or in your home. I will also add in some healthy and yummy recipes that I enjoy. I'll also post some of my favorite workout play lists that you can incorporate into your workout routines to keep you motivated. Lets see how this goes!! :)
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