Cutting the fat can sometimes trim out the taste! The key is to find tasty low fat alternatives to the fattiest foods in your diet.
Remember that one gram of fat carries 9 calories! Dropping a little fat can really lighten your caloric load.
Replacing high fat with high flavor is possible; but it is your call. Find the nutrient dense options that are right for you.
For a quick list of nutrient dense gems check out: http://www.mypyramid.gov/STEPS/nutrientdensefoodchoices.pdf
Monday, May 18, 2009
Monday, May 11, 2009
Major Research Findings of the Health Benefits of Physical Activity
Each and every person from every walk of life can benefit from regular exercise. Read the list below to get the United States Government’s interpretation of the major research findings around exercise.
The Health Benefits of Physical Activity – Major Research Findings
· Regular physical activity reduces the risk of many adverse health outcomes.
· Some physical activity is better than none.
· For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and / or longer duration.
· Most health benefits occur with at least 150 minutes (2.5 hrs) a week of moderate physical activity such as brisk walking. Additional benefits occur with more physical activity.
· Both aerobic (endurance) and muscle strengthening (resistance) physical activity are beneficial.
· Health Benefits occur for children and adolescents, young and middle aged adults, older adults, and those in every studied racial and ethnic group.
· The health benefits of physical activity occur for those with disabilities.
· The benefits of physical activity far outweigh the possibility of adverse outcomes.
From the U.S. Department of Health and Human Services
The minimums are there, 5 days a week 30 minutes per day. If you are still unsatisfied at that rate then that’s good; that means you expect more of yourself. To get more just do more. Start by getting a plan that’s right for you, and then proceed with poise and persistence.
The Health Benefits of Physical Activity – Major Research Findings
· Regular physical activity reduces the risk of many adverse health outcomes.
· Some physical activity is better than none.
· For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and / or longer duration.
· Most health benefits occur with at least 150 minutes (2.5 hrs) a week of moderate physical activity such as brisk walking. Additional benefits occur with more physical activity.
· Both aerobic (endurance) and muscle strengthening (resistance) physical activity are beneficial.
· Health Benefits occur for children and adolescents, young and middle aged adults, older adults, and those in every studied racial and ethnic group.
· The health benefits of physical activity occur for those with disabilities.
· The benefits of physical activity far outweigh the possibility of adverse outcomes.
From the U.S. Department of Health and Human Services
The minimums are there, 5 days a week 30 minutes per day. If you are still unsatisfied at that rate then that’s good; that means you expect more of yourself. To get more just do more. Start by getting a plan that’s right for you, and then proceed with poise and persistence.
Monday, April 27, 2009
Pattern Overload
Pattern overload occurs when the body works in repetitive movements. Pattern overload can cause serious inflammation and pain in your body.
The most common repetitive movement among professionals is sitting. Sitting frequently can place stress on the body and lead to poor posture. Postural inefficiency can lead to inflammation and joint pain.
The way to prevent pattern overload is by stretching the affected muscles.
If you sit for more than half of your workday then stretch your:
*Hip flexors
*Quads
*Claves
*Chest
*Upper Traps
*Lats
You’ve been provided with a list of muscles to stretch. Stretch them during your cool down. Consider these stretches long term tools to help save your joints from trauma and inflammation.
The most common repetitive movement among professionals is sitting. Sitting frequently can place stress on the body and lead to poor posture. Postural inefficiency can lead to inflammation and joint pain.
The way to prevent pattern overload is by stretching the affected muscles.
If you sit for more than half of your workday then stretch your:
*Hip flexors
*Quads
*Claves
*Chest
*Upper Traps
*Lats
You’ve been provided with a list of muscles to stretch. Stretch them during your cool down. Consider these stretches long term tools to help save your joints from trauma and inflammation.
Monday, April 20, 2009
What Great Fitness Programs All Have in Common
Successful exercise programs all have two things in common; consistency and effort. There is no substitute for hard work.
You can possess the newest, flashiest, most ergonomically correct exercise machines on the market but at the end of the day somebody still has to use them.
Follow sound exercise principles, perform the basics very well, and never let your mind tell your body what it cannot do.
Exceeding your limits, this is the foundation of growth. Do not fear exerting beyond the familiar. You will return stronger, faster, and better than before.
Athletic trainers see a direct link between effort and results; and it is as follows:
Poor effort: poor results.
Average effort: average results.
Outstanding effort: outstanding results.
Results are what you want; and results require hard work. There is no way around it.
You can possess the newest, flashiest, most ergonomically correct exercise machines on the market but at the end of the day somebody still has to use them.
Follow sound exercise principles, perform the basics very well, and never let your mind tell your body what it cannot do.
Exceeding your limits, this is the foundation of growth. Do not fear exerting beyond the familiar. You will return stronger, faster, and better than before.
Athletic trainers see a direct link between effort and results; and it is as follows:
Poor effort: poor results.
Average effort: average results.
Outstanding effort: outstanding results.
Results are what you want; and results require hard work. There is no way around it.
Monday, April 6, 2009
Turn On, Tune In, Zone Out
Mainstream cardio demands that we turn on a treadmill, tune into a television program, and zone out of your mind. The goal of the “cardio theatre” is to distract you enough that you forget that you are working out.
Seldom does the “turn on, tune in, and zone out” strategy bring significant results. To maximize your results and your efficiency you must focus your mind on the task at hand; which is to execute an effective cardio program.
Great cardio programs use interval training as a tool. Interval training brings your heart rate up and down a variety of times during each workout.
Your best bet to getting interval training that is effective is to become involved in a variety of group exercise classes at your training facility.
Or you can try guided cardio workouts from a personal trainer. Go to www.cardiocoach.com and demo some of the music tracks. For less than 5$’s you’ll have a results oriented trainer in your ear guiding you through effective cardio workouts for every skill level.
Keep an open mind, and you will find what works for you.
Seldom does the “turn on, tune in, and zone out” strategy bring significant results. To maximize your results and your efficiency you must focus your mind on the task at hand; which is to execute an effective cardio program.
Great cardio programs use interval training as a tool. Interval training brings your heart rate up and down a variety of times during each workout.
Your best bet to getting interval training that is effective is to become involved in a variety of group exercise classes at your training facility.
Or you can try guided cardio workouts from a personal trainer. Go to www.cardiocoach.com and demo some of the music tracks. For less than 5$’s you’ll have a results oriented trainer in your ear guiding you through effective cardio workouts for every skill level.
Keep an open mind, and you will find what works for you.
Monday, March 30, 2009
10 Hard and Fast Guidelines to Great Lifting
Use the following 10 guidelines as an acid test to the efficacy of your workouts. Score one point for each one you already do:
· Do a general (cardio) warm-up before lifting.
· Perform at least one specific light warm-up set.
· Execute exercises through a full range of motion.
· Use light weight with new exercises.
· Do not ignore pain in or around the joints.
· Design programs to enhance muscular balance.
· Avoid bouncing at the bottom of each lift.
· When squatting; keep your knees over your shoelaces.
· Train multiple exercises for each muscle group.
· Emphasize correct technique and mental concentration.
Score:
(10/10): You are good to go lift on your own, and people like you.
8/10: Learn more about muscular balance and program design.
6/10: You ain’t as strong as you think you are tuff guy.
4/10: Step away… carefully… from the bench press. It’s not how much you bench, but how much you know that matters. Your next lift should be a good book on lifting (hint: two great sources are mentioned in italics below).
Derived and adapted from The National Strength and Conditioning Association, The National Academy of Sports Medicine, and fourteen years of banging weights.
· Do a general (cardio) warm-up before lifting.
· Perform at least one specific light warm-up set.
· Execute exercises through a full range of motion.
· Use light weight with new exercises.
· Do not ignore pain in or around the joints.
· Design programs to enhance muscular balance.
· Avoid bouncing at the bottom of each lift.
· When squatting; keep your knees over your shoelaces.
· Train multiple exercises for each muscle group.
· Emphasize correct technique and mental concentration.
Score:
(10/10): You are good to go lift on your own, and people like you.
8/10: Learn more about muscular balance and program design.
6/10: You ain’t as strong as you think you are tuff guy.
4/10: Step away… carefully… from the bench press. It’s not how much you bench, but how much you know that matters. Your next lift should be a good book on lifting (hint: two great sources are mentioned in italics below).
Derived and adapted from The National Strength and Conditioning Association, The National Academy of Sports Medicine, and fourteen years of banging weights.
Sunday, March 22, 2009
How Much Water Do You Need to Drink?
The more you weigh the more water you need.
To find your basic water intake, take your healthy bodyweight and divide it in half; that is how many ounces of water your body needs each day. It follows that someone who weighs 180 pounds should drink 90 ounces of water each day (That’s nearly 12 – 8 oz cups).
Sound extreme? Don’t think so fast. The body is estimated to be 60-70 percent water.
The water in your body helps regulate your body temperature, delivers nutrients to organs, transports oxygen to your cells, removes waste, and even helps protect your joints and organs. Recent studies have linked dehydration to lower back pain. Water is important, water is life.
It can be hard to drink as much water as you need during a busy day. Look for opportunities such as early morning, evening, or while driving to increase your consumption.
Special situations:
Arid climate: add 2 servings of water (16 oz) per day.
On a plane: add 8 oz of water for every hour on the plane.
Obesity: don’t drink too much. Add only 8 oz for every 25 pounds you are overweight.
If you drink caffeine or other diuretics: drink two extra cups of water per cup of diuretic.
*Having a full water bottle on hand at all times is the single best way to increase your water consumption. Start by purchasing a water bottle, and get in the habit of having it on hand and ready to drink.
To find your basic water intake, take your healthy bodyweight and divide it in half; that is how many ounces of water your body needs each day. It follows that someone who weighs 180 pounds should drink 90 ounces of water each day (That’s nearly 12 – 8 oz cups).
Sound extreme? Don’t think so fast. The body is estimated to be 60-70 percent water.
The water in your body helps regulate your body temperature, delivers nutrients to organs, transports oxygen to your cells, removes waste, and even helps protect your joints and organs. Recent studies have linked dehydration to lower back pain. Water is important, water is life.
It can be hard to drink as much water as you need during a busy day. Look for opportunities such as early morning, evening, or while driving to increase your consumption.
Special situations:
Arid climate: add 2 servings of water (16 oz) per day.
On a plane: add 8 oz of water for every hour on the plane.
Obesity: don’t drink too much. Add only 8 oz for every 25 pounds you are overweight.
If you drink caffeine or other diuretics: drink two extra cups of water per cup of diuretic.
*Having a full water bottle on hand at all times is the single best way to increase your water consumption. Start by purchasing a water bottle, and get in the habit of having it on hand and ready to drink.
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