Saturday, July 21, 2007
Strength First!
If you don´t work out, or have a job requiring physical labor, you may lose a lot of strength as you get older. (Everybody loses some.) When considering exercise, think about doing some strength training before starting an aerobic exercise program. Many older exercisers can walk faster and farther after strength training because their legs are stronger.
Thursday, July 19, 2007
Working Harder to Stay Slim
Just maintaining fitness is not enough to stop the slow weight gain that happens in middle age, but improving fitness may do it. A 1- minute improvement in treadmill time during an exercise test decreased weight gain by 1.3 pounds in a recent study.
Thursday, July 12, 2007
The Importance of Getting Enough Sleep
Most of us know that we need to get at least x hours of sleep a night to feel our best, but we might not know just how important sleep is not only to our energy levels the next day, but also to our overall health.
Sleep is important because it:
-Boosts your immune system
-Helps your brain commit information to memory
-Allows you to be alert and able to concentrate
-Puts you in a better mood
-How much sleep should you be getting?
Infants: 16-18 hours/day
Pre-school children: 10-12 hours/day
Older children and teenagers: 9 hours/day
Adults: 7-8 hours/day
Unfortunately, no one can tell you exactly how many hours of sleep you need a night to feel your best. Because of this, it is important to experiment to find the right amount for yourself and then strive to get it each night.
My challenge to you: if you are currently getting varying amounts of sleep each night, strive to achieve the same amount of sleep each night for a couple of weeks and see how it makes you feel.
Sleep is important because it:
-Boosts your immune system
-Helps your brain commit information to memory
-Allows you to be alert and able to concentrate
-Puts you in a better mood
-How much sleep should you be getting?
Infants: 16-18 hours/day
Pre-school children: 10-12 hours/day
Older children and teenagers: 9 hours/day
Adults: 7-8 hours/day
Unfortunately, no one can tell you exactly how many hours of sleep you need a night to feel your best. Because of this, it is important to experiment to find the right amount for yourself and then strive to get it each night.
My challenge to you: if you are currently getting varying amounts of sleep each night, strive to achieve the same amount of sleep each night for a couple of weeks and see how it makes you feel.
Wednesday, July 11, 2007
Great Gym-Less Cardio Workout
Monday, July 9, 2007
check out my podcast...to go along with this blog
to go along with the easy fitness blog, i have also set up a podcast and want to invite you all to check it out. follow the link below to the itunes store where you can download and subscribe to the feed.
http://phobos.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=259665980
http://phobos.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=259665980
Sunday, July 8, 2007
A Great Place to Start Your Exercise Program
The site I have linked below is a great place to begin an exercise program. It really covers everything you need to think about prior to starting your workout and what to do when you decide that it's time. Please, oh please, if you health is a concern for you begin a lifestyle change by visiting the following site and get it started!
http://exercise.about.com/cs/exbeginners/a/exforbeginners.htm
http://exercise.about.com/cs/exbeginners/a/exforbeginners.htm
Men Put Their Health on the Back Burner
Sorry to all the men that read this blog...However, ladies, I think you will find this post very motivating...
Men report skipping health screenings and avoiding doctor's visits in a new survey by the American Academy of Family Physicians (AAFP).The survey examined the health behaviors of 2,282 adults across the nation, including 1,111 men.The surveyors found that more than half of the men had not seen their primary-care physician for a physical exam in the last year, and more than a quarter reported waiting "as long as possible" before seeking medical help for sickness, pain or health concerns.Furthermore, 18 percent of the men said their have never received the recommended screening for colon cancer.Despite this, most of the men -- 79 percent -- described their health as "excellent," "very good" or "good."While the men may think they are in good health, the results of the survey paint a different picture.Forty-two percent of the men surveyed have been diagnosed with at least one of the following chronic conditions: high blood pressure (28 percent), heart disease (8 percent), arthritis (13 percent), cancer (8 percent) or diabetes (10 percent).And the men reported watching an average of 19 hours of television per week, including more than four hours of sports. All this television, and only 38 percent of the men exercise on a regular basis."One of the biggest obstacles to improving the health of men is men themselves," said Rick Kellerman, M.D., president of the AAFP. "They don't make their health a priority."There is some good news."Fortunately, 78 percent of the men with a spouse or significant other surveyed said their spouse or significant other has some influence over their decision to go to the doctor."
Men report skipping health screenings and avoiding doctor's visits in a new survey by the American Academy of Family Physicians (AAFP).The survey examined the health behaviors of 2,282 adults across the nation, including 1,111 men.The surveyors found that more than half of the men had not seen their primary-care physician for a physical exam in the last year, and more than a quarter reported waiting "as long as possible" before seeking medical help for sickness, pain or health concerns.Furthermore, 18 percent of the men said their have never received the recommended screening for colon cancer.Despite this, most of the men -- 79 percent -- described their health as "excellent," "very good" or "good."While the men may think they are in good health, the results of the survey paint a different picture.Forty-two percent of the men surveyed have been diagnosed with at least one of the following chronic conditions: high blood pressure (28 percent), heart disease (8 percent), arthritis (13 percent), cancer (8 percent) or diabetes (10 percent).And the men reported watching an average of 19 hours of television per week, including more than four hours of sports. All this television, and only 38 percent of the men exercise on a regular basis."One of the biggest obstacles to improving the health of men is men themselves," said Rick Kellerman, M.D., president of the AAFP. "They don't make their health a priority."There is some good news."Fortunately, 78 percent of the men with a spouse or significant other surveyed said their spouse or significant other has some influence over their decision to go to the doctor."
Saturday, July 7, 2007
50 Surprising Ways to Burn 50 Calories
Burning off a measly 50 calories doesn’t sound like a big deal. You’re probably wondering what the point is—why even bother going out of your way to burn just 50 calories? Well, do a little math and you’ll understand how just a few of these activities can really add up. Incorporate 10 of these activities into your agenda every day, and at the end of the week, you will have incinerated an extra 3,500 calories—enough to lose 1 whole pound!*
Before you leave the house:
1. Rearrange your living room furniture (haven’t you always wondered what the couch would look like over there?) for seven minutes.
2. Now that you’ve unearthed an entire colony of dust bunnies that used to live under the couch, you’d better vacuum for 18 minutes.
3. There’s room now for another bookcase, so unpack those boxes of books that have been stacked in the corner (for 13 minutes).
4. Plop down on the couch and watch an episode of Grey’s Anatomy you had Tivo’d (skip the commercials to get through the show in about 42 minutes).
5. Call a friend to discuss what you think might happen with Meredith and McDreamy next season. Chat—while standing—for 25 minutes.
6. Channel your inner Deadhead and break out the hacky sack for 11 minutes.
7. Organize a backyard game of touch football for 5 ½ minutes.
8. Ride the wave! Grab a surf board and paddle out to the break for 15 minutes.
9. Hit the court to play some doubles tennis for nine minutes.
10. Lose your partner and play singles tennis for 5 ½ minutes.
11. Grab a friend—or an athletic dog—and play Frisbee for 15 minutes.
12. Try to remember all those childhood rhymes you used to recite while jumping rope for 4 ½ minutes.
13. Okay, so it’s not exactly a sport, but it’s fun: Wiggle your hips while you learn to hula dance for 10 minutes.
Impress the neighbors by cleaning up the yard:
14. Mow the lawn (get off the riding mower and push!) for 9 ½ minutes.
15. Go old-school and lose the motorized mower in favor of the hand-powered version for eight minutes.
16. Clear the weeds out of the flowerbed and plant something pretty for 9 ½ minutes.
17. Make your car look good enough to park in front of the newly groomed yard by washing it for 10 minutes.
18. Check out the competition—walk the dog around the neighborhood to see what the neighbor’s yards look like (for 10 minutes).
Chores and errands are more bearable when you think about the payoff:
19. Push a grocery cart around the store while loading up on your week’s food supply (for 19 minutes).
20. Carry those sacks (weighing a total of about 20 pounds) up a few flights of stairs for 7 ½ minutes.
21. Wander from cabinet to cabinet around the kitchen putting away all those groceries for 18 minutes.
22. Prepare and cook dinner for 20 minutes.
23. Eat that dinner standing up at the counter while reading the latest issue of US Weekly for 22 minutes.
24. Don’t leave the kitchen in that state—wash dishes for 20 minutes.
Use your morning routine to work off last night’s dessert:
25. Start the day off on a bright note by flossing and brushing your teeth for 18 minutes.
26. Salute the sun, assume the downward dog pose, and find inner peace by practicing yoga for 18 minutes.
27. Leave your home looking tidy. Make the beds for 22 minutes.
28. While you’re feeling domestic, finish up the laundry by folding clothes for 21 minutes.
29. Make sure your outfit is looking appropriately pressed and professional by ironing for 20 minutes.
30. Commute to work in your car for 22 minutes.
31. If you’re lucky enough to live close to the office, leave the car at home and walk there (at four mph) for nine minutes.
32. Or hop your bike and pedal your way to work for seven minutes.
33. Get to your desk, start up the computer and jump-start your work day by checking e-mail for 25 minutes.
Who needs to join a gym when you can:
34. Walk up stairs for five minutes.
35. Push a baby stroller for 10 minutes.
36. Strap on a backpack stuffed with about 15 pounds of gear and hike uphill for six minutes.
37. Save the planet (or at least tidy it up) by gathering up all your recyclable cans and bottles for seven minutes.
38. Play a rousing, extended rendition of “Heart and Soul” at the piano for 16 minutes.
39. Break out the Swiffer and dust every nook and cranny of your house for 19 minutes.
40. Enjoy some old-fashioned fun. Grab a deck of cards and play a competitive game of Go Fish for 26 minutes.
41. Avoid the temptation to text or e-mail. Take a more personal approach by hand-writing notes to friends you haven’t spoken to in a while (for 25 minutes).
Have a big night out on the town:
42. Pamper yourself with a pre-date manicure. Let someone else tend to your hands and nails for 45 minutes.
43. You want to pick out the perfect outfit. And of course, that requires trying on—and rejecting—several options for 22 minutes.
44. Put your best face forward—put on your makeup for 22 minutes.
45. Hang out at the bar socializing, talking, drinking (and hopefully making a good impression on your date) for 22 minutes.
46. Hit the dance floor with him and demonstrate your swing-dancing moves for 10 minutes.
47. Back at your place, show off your sensual side by giving him a massage for 11 minutes.
48. Move things right along … cozy up on the couch and make out like teenagers for 42 minutes.
49. Head behind closed doors for more intimate activity. (We don’t need to tell you what to do, just keep the pace vigorous for 30 minutes.)
50. Fall into a contented slumber for 49 minutes. OK, you can sleep longer, but you’ve already burned your 50 calories!
Wednesday, July 4, 2007
Be A Smarter Eater - 19 simple swaps that will cut fat and calories from your diet, boost nutrition, and make you feel better!
I know this post is a little long, but it is very good stuff. Very recommended!!!
1. SWAP IN: Omega-3 eggs SWAP OUT: Standard eggs
The Omega-3 fats in these enhanced eggs boost immunity, protect against Alzheimer's disease, heart disease, and cancer, and may lessen symptoms of depression.
2. SWAP IN: Olive-oil dressing SWAP OUT: Creamy dressing
Top your salad with an olive-oil dressing instead of creamy blue cheese or ranch and save about 90 calories per two tablespoons. A reduced-fat olive-oil dressing saves a whopping 120 calories per serving.
3. SWAP IN: Mustard, low-sodium soy sauce, salsa SWAP OUT: Ketchup and mayonnaise
Condiments like mayonnaise and ketchup add unwanted calories and sodium to your foods. Minimize calories while adding flavor and nutrition with mustard (ground style) and salsa, which contain antioxidants, and low-sodium soy sauce.
4. SWAP IN: Organic fat-free milk SWAP OUT: 2% milk
Eight ounces of fat-free milk saves you more than 30 calories and four grams of fat over two-percent milk. Organic milk can help you avoid trace amounts of chemicals and hormones.
5. SWAP IN: Kefir SWAP OUT: Yogurt
Yogurt is a great source of calcium but often comes with lots of sugar and without healthy live bacteria. Try Kefir, a low-fat liquid yogurt with extra live cultures to boost immunity.
6. SWAP IN: Pomegranate or cranberry juice and club soda SWAP OUT: Sugary fruit drinks
Try club soda mixed 1:1 with a 100-percent fruit juice like pomegranate or cranberry--both of which are loaded with the powerful cancer fighters anthocyanidins--to save 50 calories per serving over a sugary fruit drink.
7. SWAP IN: Natural peanut butter and fruit spread SWAP OUT: Standard peanut butter and jelly
Look for a "natural-style" peanut butter that has ground peanuts, salt, and nothing more. Pair it with a real fruit spread that lists fruit as the first ingredient with no added sugar (corn syrup, sucrose, or high-fructose corn syrup).
8. SWAP IN: Roasted chicken SWAP OUT: Deli meats
Buy a roasted chicken or turkey breast from the deli (without the skin) and use it instead of high-fat pastrami, salami, and other deli meats. If you store it in the meat/cheese drawer, it will stay fresh for one week.
9. SWAP IN: Part-skim mozzarella or feta cheese SWAP OUT: Brie or cheddar
Brie and cheddar are loaded with saturated fat and calories. Make the switch to feta cheese or part-skim mozzarella and save about 30 calories and five grams of fat per ounce.
10. SWAP IN: Trans-fat-free spread SWAP OUT: Butter
Butter has seven grams of saturated fat per tablespoon, while margarine contains trans fats. Still, use a trans-fat-free spread sparingly since it has some fat and calories.
11. SWAP IN: Sweet potatoes or red-skin potatoes SWAP OUT: White potatoes
Potatoes with colorful flesh and skins contain more antioxidants than their pale counterparts. Select small potatoes to control portion size, and eat the skin for extra fiber.
12. SWAP IN: Whole-grain pasta SWAP OUT: Refined pasta
Fresh whole-grain pasta contains more health-boosting antioxidants and fiber (to fill you up) than refined versions.
13. SWAP IN: Berries, kiwi, melon SWAP OUT: Green grapes
All fruits are great, but when you're watching your weight it pays to eat fruits that are lower in calories and higher in fiber.
14. SWAP IN: Canadian bacon SWAP OUT: Bacon
Compared with traditional bacon, Canadian bacon has twice the protein and half the fat per serving.
15. SWAP IN: Ground turkey SWAP OUT: Ground beef
Cut 10 to 20 grams of fat per three-ounce serving by substituting ground turkey (white meat) for ground beef.
16. SWAP IN: Baby romaine lettuce and spinach SWAP OUT: Iceberg lettuce
Iceberg lettuce offers little nutrition, while young romaine and spinach leaves are rich in carotenes and other phytochemicals.
17. SWAP IN: Snow peas, peppers, radishes SWAP OUT: Carrots and celery
Carrots and celery are a good start, but add peppers for vitamin C, snow peas for the electrolyte potassium, and radishes, which contain compounds that protect muscles.
18. SWAP IN: Whole-grain bread SWAP OUT: White bread
Whole-grain has more antioxidants and fiber (three to four grams per one-ounce slice) than its white counterpart.
19. SWAP IN: Low-carb tortillas SWAP OUT: White-flour tortillas
White-flour tortillas pack 150 calories and zero fiber. Low-carb versions offer eight grams of fiber for just 90 calories.
The Omega-3 fats in these enhanced eggs boost immunity, protect against Alzheimer's disease, heart disease, and cancer, and may lessen symptoms of depression.
2. SWAP IN: Olive-oil dressing SWAP OUT: Creamy dressing
Top your salad with an olive-oil dressing instead of creamy blue cheese or ranch and save about 90 calories per two tablespoons. A reduced-fat olive-oil dressing saves a whopping 120 calories per serving.
3. SWAP IN: Mustard, low-sodium soy sauce, salsa SWAP OUT: Ketchup and mayonnaise
Condiments like mayonnaise and ketchup add unwanted calories and sodium to your foods. Minimize calories while adding flavor and nutrition with mustard (ground style) and salsa, which contain antioxidants, and low-sodium soy sauce.
4. SWAP IN: Organic fat-free milk SWAP OUT: 2% milk
Eight ounces of fat-free milk saves you more than 30 calories and four grams of fat over two-percent milk. Organic milk can help you avoid trace amounts of chemicals and hormones.
5. SWAP IN: Kefir SWAP OUT: Yogurt
Yogurt is a great source of calcium but often comes with lots of sugar and without healthy live bacteria. Try Kefir, a low-fat liquid yogurt with extra live cultures to boost immunity.
6. SWAP IN: Pomegranate or cranberry juice and club soda SWAP OUT: Sugary fruit drinks
Try club soda mixed 1:1 with a 100-percent fruit juice like pomegranate or cranberry--both of which are loaded with the powerful cancer fighters anthocyanidins--to save 50 calories per serving over a sugary fruit drink.
7. SWAP IN: Natural peanut butter and fruit spread SWAP OUT: Standard peanut butter and jelly
Look for a "natural-style" peanut butter that has ground peanuts, salt, and nothing more. Pair it with a real fruit spread that lists fruit as the first ingredient with no added sugar (corn syrup, sucrose, or high-fructose corn syrup).
8. SWAP IN: Roasted chicken SWAP OUT: Deli meats
Buy a roasted chicken or turkey breast from the deli (without the skin) and use it instead of high-fat pastrami, salami, and other deli meats. If you store it in the meat/cheese drawer, it will stay fresh for one week.
9. SWAP IN: Part-skim mozzarella or feta cheese SWAP OUT: Brie or cheddar
Brie and cheddar are loaded with saturated fat and calories. Make the switch to feta cheese or part-skim mozzarella and save about 30 calories and five grams of fat per ounce.
10. SWAP IN: Trans-fat-free spread SWAP OUT: Butter
Butter has seven grams of saturated fat per tablespoon, while margarine contains trans fats. Still, use a trans-fat-free spread sparingly since it has some fat and calories.
11. SWAP IN: Sweet potatoes or red-skin potatoes SWAP OUT: White potatoes
Potatoes with colorful flesh and skins contain more antioxidants than their pale counterparts. Select small potatoes to control portion size, and eat the skin for extra fiber.
12. SWAP IN: Whole-grain pasta SWAP OUT: Refined pasta
Fresh whole-grain pasta contains more health-boosting antioxidants and fiber (to fill you up) than refined versions.
13. SWAP IN: Berries, kiwi, melon SWAP OUT: Green grapes
All fruits are great, but when you're watching your weight it pays to eat fruits that are lower in calories and higher in fiber.
14. SWAP IN: Canadian bacon SWAP OUT: Bacon
Compared with traditional bacon, Canadian bacon has twice the protein and half the fat per serving.
15. SWAP IN: Ground turkey SWAP OUT: Ground beef
Cut 10 to 20 grams of fat per three-ounce serving by substituting ground turkey (white meat) for ground beef.
16. SWAP IN: Baby romaine lettuce and spinach SWAP OUT: Iceberg lettuce
Iceberg lettuce offers little nutrition, while young romaine and spinach leaves are rich in carotenes and other phytochemicals.
17. SWAP IN: Snow peas, peppers, radishes SWAP OUT: Carrots and celery
Carrots and celery are a good start, but add peppers for vitamin C, snow peas for the electrolyte potassium, and radishes, which contain compounds that protect muscles.
18. SWAP IN: Whole-grain bread SWAP OUT: White bread
Whole-grain has more antioxidants and fiber (three to four grams per one-ounce slice) than its white counterpart.
19. SWAP IN: Low-carb tortillas SWAP OUT: White-flour tortillas
White-flour tortillas pack 150 calories and zero fiber. Low-carb versions offer eight grams of fiber for just 90 calories.
Welcome
This blog has been created to help you, should you choose to. You can expect this blog to be updated two times per week with articles covering every different aspect of fitness including cooking, eating out, running, exercising, etc. I hope you will check back often and get involved because your fitness is something not to mess with, your family deserves it!
Subscribe to:
Posts (Atom)
