Changing Shape

Hidden Dangers in the Foods you Eat

2008-05-24T12:29:00.000-04:00

Next time you're choosing what to buy in your grocery store of choice, be sure to check out what ingredients make up the food you choose. There may be some hidden dangers that you were unaware of.

MSN lists additives found in common foods, that can offer more than you may have bargained for, here the seven I caution you to avoid:

Sodium Nitrate/Sodium Nitrite is used with meat products to stabilize the red color and add flavor. It is added to bacon, hot dogs, luncheon meats, corned beef and other meats. The additive prevents the growth of bacteria, but has been shown to increase the risk of cancer according to the American Diabetic Association. Christine Gerbstadt, a spokesperson for the Association told MSN that this should be the first to go from your diet and that at high-temperature "conditions such as grilling, it transforms into a reactive compound that has been shown to promote cancer."
Propyl Gallate is used to prevent things from spoiling like oils, chicken soups, chewing gum, and meats. Although the additive has not been proven to cause cancer, but studies done on animals have suggested that it could be linked to cancer, says MSN. This is why avoiding most preservatives is important to think about.
Monosodium Glutamate or MSG is an amino acid used to enhance flavor in soups, salad dressings, chips, frozen meals, and restaurant food. This additive has been linked to the damaging of infant mice brain cells and has been shown to cause severe headaches, and nausea in humans.
Hydrogenated Vegetable Oil, also known as partially hydrogenated oil is found in hundreds of foods and is directly associated with heart disease. Eating to much increase your risk of getting heart disease greatly because it is a trans fat. Experts recommend consuming no more than 2 grams of trans fat per day, an amount easily accounted for if you eat meat and dairy, reports MSN. Heart disease leads to many health risks like stroke, kidney failure, heart attack and vascular disease.
Blue 1, 2; Red 3; Green 3; Yellow 6 are food colorings that are linked with cancer in animal testing. Blue 1 and 2 is most often found in beverages, candy, baked goods, are considered low risk but have been linked to cancer in mice, says MSN. Red 3, is used to dye fruit cocktail, candy, and cherries has caused thyroid tumors in rats. Green 3 which is added to some candies and beverages, has been linked to bladder cancer. The commonly used yellow 6, has proved to create tumors of the adrenal gland, and kidneys.
Olestra is a synthetic fat known found most often in "WOW" chips and is also known as Olean, prevents fat from getting absorbed in your digestive system, MSN states. This substitute causes severe diarrhea, cramps, and gas. It also has been proved to block vitamin absorption found from fruits and veggies.
Potassium Bromate, although a rare additive it can still be found in some breads, rolls and white flour. Studies have shown this to have a direct link to cancer even in small amounts. California requires cancer warning on products that contain the additive, says MSN, but is the only state to require the label.

These names may not be the easiest to remember but bring a cheat sheet to the store, how much of these dangerous ingredients are you consuming?

In most cases, try to avoid foods with preservatives overall, the long-term effects are not worth the convenience of the food. There are many studies still being conducted on all types of preservatives and the fact that there is possible link to cancer and other diseases should be scary enough to steer you clear of risky additives.

I LOVE THIS WORKOUT!

2008-05-19T15:13:00.003-04:00

I am not much for television, but I'm sure most of you have at least heard of the show "Biggest Loser." It features contestants that come on the show and compete to lose the most weight. Often resulting in drastic changes.

Recently, in search of finding a new workout really shape my body, I came across trainer Jillian Michael's (she is the female trainer on the Biggest Loser). After reading a little about the video on her website, I thought she had some good concept ideas of intertwining cardio, strength training and abs all within a twenty minute workout video.

It's called "30-Day Shred" and it will kick your butt. I'm serious too, I consider myself to be in really good shape and this workout is hardcore. It's non-stop but very simple- no hand eye coordination necessary. She uses a "3-2-1" concept; three minutes of cardio, two minutes of strength and one minute of abs, and you vary exercises for three circuits- nonstop! There are three different level workouts, each maintaining the 3-2-1 idea. In order to get the best results you can vary the workouts pretty much anyway you would like.

All you need besides the DVD, is a couple of small hand weights and a mat and you will be on your way to losing "20 lbs in 30 days" or so she claims. I'll let you know, I just started it last week but have a feeling it really is going to giving me the lean muscle I've been wanting.

Her site also offers an individual weight loss plan, and offers more workouts, slimming recipes and other really helpful weight loss tools.

Check it out.. try it out and let me know what you think.

Comments: What workout videos you are addicted to?

Back in Action

2008-05-14T15:40:00.003-04:00

Okok I've been M-I-A for realll! I know, my apologies, was just taking a little vaca from not only writing but my computer all together!! Look for a nnnnewww exciting article in the next couple days..

I'M BACK !!
So check for updates weeeekly!

_Lauren

Laziness Is No Excuse

2008-04-16T18:35:00.009-04:00

I'm sorry I have been M.I.A., but right now school is taking over my life! I am trying to stay on top of my blog but unfortunately I am swamped with work. Hence the delay in posting. Trying to graduate is quite the task, let's just put it that way.

With summer coming up I wanna give you some quick tips on how to resist those tempting lazy days. Keep up with your workout schedule, especially with this weather. Get outside and stay active but remember to enjoy it!

Find several fun and easy ways to exercise so it won't be a nagging task.
Pick your best time. Choose a type of exercise that can fit smoothly into your schedule such as a brief walk at lunch, before dinner or doing errands.
Have fun. Grab a friend (or friends) and take bike rides, learn to play tennis or golf. Blend more strenuous activities in throughout the week.
Increase your pace gradually. Start with the fun stuff if you want, then work your way into some harder, demanding workouts.
Don’t miss 3 workouts in a row, that's just creating a bad habit. Make it a solid commitment.
Don’t let weather or other distractions become excuses to skip exercise.
Work toward a reward such as new athletic shoes, a massage, or club membership. Treats for yourself are just as fun as the rewards you'll see in your body.
Consider fitness a long-term project, build it by keeping weekly goals and then achieve them.
Make working out convenient and accessible, get a few at-home workout videos and don't be tied down to one specific type of exercise.
Think of the benefits while you’re exercising! Motivation baby.
Make your routine a necessity, not a daily decision.

As hard as laziness is to resist, exercise is worth every ounce of energy you put in! You will never regret what you do, only what you do not.

TLC For Your Muscles

2008-04-10T18:08:00.009-04:00

… Deep Breath… ah, you've finished your workout, you feel great. Time for a shower, right?

Wait, wait, wait, you are not going to stretch? A big no-no in my book. Stretching not only gives amazing benefits, it should be part of your exercise routine.

After every workout I take at least 20 minutes to stretch. It doesn't need to be saved for post-workout either, you can stretch when you wake up, before a workout, anytime is a good time to give your muscles some TLC.

So why is it so important and what does it do for you?

The MayoClinic offers these benefits:

Increases flexibility: Daily tasks like lifting, bending, rushing, all become less tiresome and straining.
Improves range of motion: This benefits your joints, promoting, better balance and coordination.
Improves circulation: This increases blood flow to your muscles which can speed up recovery of muscle injury.
Encourages better posture: Regular stretching allows muscles to stay loose, helping posture and eliminating aches and pains.
Relieves stress: Stretching helps alleviate tension that can often coincide with stress.
May prevent injury: It prepares your muscles and joints for activity by lessening the chances of a pull or tear.

A myth that is often associated with stretching is that you must do it before you begin your workout, but instead you need to get your muscles warm, try jumping jacks and a brisk walk on the treadmill for five or so minutes, then do some stretching. It doesn't prevent soreness but can help ease pain that may be associated with it.

Three key elements to a great stretch routine are taking it slow, breathing and staying stagnant. Relax your body and breath while you reach, don't bounce, when you begin to feel a stretch (tightening) in the muscle, hold for 20-30 seconds.

Check out these stretches, complete with pictures and start reaping the benefits of a good stretch.

Quick Facts: Get Steamy for Endurance

2008-04-07T23:22:00.001-04:00

A study by the Journal of Science and Medicine in Sport reports that hitting the sauna post-workout can increase endurance.

Studying male runners for three weeks who sat in a dry sauna for 30 minutes after each workout, found an increase in their ability to run longer. The average guy who ran to exhaustion in 18.2 minutes improved to 14.1 minutes, about a 30 percent increase. (That cuts an average of about four minutes, Whoa!)

Co-author Jim Cotter, Ph.D. says the extreme heat causes the body to hold more water in the bloodstream, particularly plasma (the liquid part of the blood), which may cause the heart to distribute more blood, and inturn improving endurance.

So get a little steamy and run a little longer!

These are a Few of my Favorite Things

2008-04-05T17:52:00.008-04:00

I am a bit of a health nut, or so some say, and I thought I should share some of my favorite healthy addictions. Throughout my day I try to eat small meals and maintain a balance. No cutting out any food groups for me.

I'm constantly on the go, running to and from classes, work, and studying, but finding time to eat right is still a big priority. Here are some healthy (but yummy) things I just could not live without!

Quaker Chewy Granola Bars-With only 90 Calories each and flavors like oatmeal raisin, strawberry vanilla, and dark chocolate cherry, I've always got one of these stashed in my purse.

Dannon Light & Fit Yogurt- The perfect refreshing snack at 60 calories, no added sugar and oh so tasty flavors. Try white-chocolate raspberry and mango-orange, yumm!

Special K Cereals- I am a cereal lover, could eat it for breakfast, lunch or dinner. Most of the cereals are 100 calories per bowl, low in fat and are full of good-for-you vitamins. I love Special K's, Protein Plus and Berries & Yogurt.

Orville Redenbacher's Smart Pop Butter- Great snack, high in fiber, whole grain, low in calories and fat. Perfect for a snack at the office or while relaxing in front of the TV.

Ground Turkey Breast- Making custom turkey burgers is a summer time favorite for me. Chop up some onion, green pepper, add seasoning, garlic, tbsp worcestershire sauce, form patties and throw them on the grill. Guaranteed hit and great alternative to a fatty burger! (I also make chili, spaghetti and tacos for a leaner dish.)

Also I buy bags of lettuce to make it really easy to throw together a salad to-go. Add some pre-chopped veggies and Oscar Meyers Chicken Strips in a tupperware, for an easy lunch that's healthy. Try the grilled, southwestern, oroven roasted chicken strips, they add flavor and protein to any salad.

Those are some great products to keep in mind when shopping healthy, but I never leave the supermarket without bananas, oranges, grapes or apples, fruit is the perfect on-the-go snack for anytime of day. (Freeze grapes and orange slices for a fun frozen treat!)

Balance is the essential ingredient to any diet, so when your shopping check out your cart, do you have veggies, fruits, dairy, whole-grains and protein? Want to know more? --> Mypyramid.gov

Don’t Hate…Motivate!

2008-04-03T00:00:00.002-04:00

For me, the last five minutes of my run or those last two reps are the hardest. It's when I just want to stop and my brain is thinking, good enough!

It's important to keep going though, push yourself, not only finish the five minutes, but to increase speed. And to do three reps and another set.

Motivation and optimism are the keys to success in fitness. Just when you think you can breathe or your legs are about to fall off is when your body is peaking, it's getting everything it can from all the work you're putting in.

Just remember it's all in your head. Here are a few phrases that push me through those moments I want to give up.

"What doesn't kill me, can only make me stronger" Lyrics by Kanye West
If you don't focus on your butt, no one will.
Push the stress out!
"1 and then the 2, 2 and then the 3, 3 and then the 4, and then you gotta breathe." Lyrics by Fabolous
This is not the hardest thing I've ever done.
I am strong beyond belief. I am powerful beyond measure.
I will not regret what I do, only what I do not.
Pain is temporary, quitting is forever.
Pain is just weakness leaving the body.
Hey, maybe even try a little reverse psychology like, you can't do it!

Check out WebMD's ways to "think thin."

Keeping yourself in check is beneficial to your fitness yes, but according to some experts, optimism can help with everything from boosting your immune system, to making better decisions, to improving heart health. Balance your body and mind by keeping your glass, half full

Oh, and remember to SMILE! :o)

Lucky Number 3

2008-04-01T16:29:00.018-04:00

I have always had the bad habit of eating too fast, but that isn’t as bad as my habit of eating everything (and then some) on my plate. I love to eat. I get pleasure from a great meal and a glass of red wine, but more recently caught onto my overstuffing habits!

Here are three simple solutions Fitness Magazine offers that have really helped me control calories and still enjoy my meals.

1. Leave at least three generous bites on your plate.
A little portion control can go a long way, Fitness Mag reports a study found that obese patients given a plate or bowl of actual portion size were almost four times more likely to have lost, at least five percent of their body weight, after six months. By leaving a few bites, you can often cut 40-60 calories from a meal.

2. Ban three high calorie foods from your diet.

Skip the syrupy Starbucks: A grande low-fat caramel macchiato has 240 calories and 7 grams of fat. Instead, try a tall skinny mocha, fat free milk and syrup, eliminates fat and can save 120 calories!
Split your bagel: A bagel is about 300 to 400 calories (and equals four slices of bread!) Lose half and cut 150 to 200 calories.
Minus the Cheese: Save 111 calories and 9 grams of fat by replacing the cheddar on a sandwich for mustard, says Fitness Magazine.

3. Eat breakfast!
By eating about 300 calories for breakfast, you will likely eat 100 calories less daily. People who eat a morning bowl of cereal are less likely to become overweight than those who pass up their a.m. meal, says Susan Bowerman, assistant director of the UCLA Center for Human Nutrition. Also, you will have more energy and won’t be tempted to snack on high calorie foods throughout the day. Try one of these three to power up your morning, a bowl of whole grain cereal, an egg sandwich, or fat-free yogurt parfait.

Quick Facts: Map Your Workout!

2008-03-30T12:00:00.004-04:00

I love running. I know some find this odd and some find this mental, but I do thoroughly enjoy running. Not jogging though, you have to be able to distinguish the difference, jogging to a runner is an insult. (A mile jog is a cool down after a 5 miles run!)

Time is the defining factor for a runner. I run a specific distance, for time. I personally enjoy indoor running, on a treadmill. (Air conditioning and pace control!)

Running outside is a huge challenge. I have to push myself to keep pace and deal with stop lights, hills, wind, sun, and cars... it is an adventure!

Recently, a running buddy of mine asked me how I tracked my miles outdoors. Usually, I sort of guestimate by driving the route with my car, he suggested checking out Mapmyrun.com.

I have fallen in love.
This is an amazing and cool program set up by Google. If you create a free account, you can map and save running routes specifically in your area. Also, the site offers other routes designed by users, shows public running routes and mile markers.

Beyond that you can track progress, keep times, connect with other runners, set goals and much more.

It's not just for runners either, they have sister sites for walkers, triatheletes, bikers, and hikers.

Check out a few of my runs and make some of your own! This is a great tool to create new challenges and goals!

The Skinny on Fats

2008-03-27T00:00:00.006-04:00

Ever look at a food label and wonder what exactly is in all of those fats they list on the jar? Did you know some of those fats are good? It's important to understand the types of fats your body needs and the types that put you at risk of increasing your chances of disease, and your waistline.

There are four types of fats we eat almost daily, saturated, trans, polyunsaturated, monounsaturated.

According to the American Heart Association (AHA), saturated and trans fats are bad fats, tending to be solid in form, like a stick of butter or shortening. They increase the cholesterol levels in your blood, raising the bad (clogs arteries) and lowering the good (protects heart).

Eating trans fats significantly increase the threat of developing heart disease and stroke. It's also connected with the development of Type II diabetes, and can be found in donuts, french fries, and cookies, just to name a few.

Clearly it's crucial to limit the amount of saturated fats, and the AHA says to eat less than seven percent of total daily calories. (Translation: you really should be looking at labels and ingredients of what you eat!)

Polyunsaturated and monounsaturated are most often liquid forms (oils), and can be beneficial in moderation, to cholesterol. Monounsaturated fats often contains vitamin E, an antioxidant vitamin most Americans are not getting enough of. Foods like avocados, nuts, seeds, fish, and oils contain the good fats.

The AHA explains that both, poly and mono, provide essential fats that your body can't produce itself but needs– such as omega-6 and omega-3. These fats for healthy cell development; brain function, along with, natural growth and maturity of the body is assisted by the omega's.

Nevertheless, good or bad, all fats are 9 calories per gram; therefore a diet too high in fat will lead to obesity and other diseases.

The most beneficial way to maintain healthy weight is to limit the intake of fats and when possible, replace bad fats with good. Eating lots of veggies, fruits, whole-grain, high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, and fish is the best way to keep you diet low in fat reports the AHA.

Eating healthy doesn't mean giving up on some of the things you may truly enjoy. It's fine to indulge with treats but doing it sparingly is essential. The AHA gives great ideas on how to Live Fat-Sensibly, suggesting ways to snack, grocery shop, eat out, and cook within a healthy sensible means!

Also, check out sensible substitutes of fatty food you might be eating on the regular!

Okay, so now that you have the low-down on good and bad fats, you might wonder, "how much should fat should I be eating (or not eating) daily?"
The AHA provides an exact amount based on your age, weight, height and sex, with the Fats Translator! <<--Check this thing out! It's very interesting; it uses your specific body type to explain what fats you should be limiting in your diet and how to do it. Also gives great tips for keeping your fat intakes low for every meal!

Top 10 Lame Excuses to Avoid Exercise

2008-03-25T16:23:00.002-04:00

You know you've done it, we all have. It's that evil little voice in the back of your head, that avoids working out at all costs. Well, here are my top 10 lame excuses and why not to give in!

10. I'm out of shape. (Uhh, you can't get in shape if you don't work out!)

9. I'm too tired. (Working out is proven to give you more energy.)

8. I don't like it. (You may not like it at the time but the endorphins you feel after, along with your shrinking waistline worth the effort.)

7. I don't want to be sore. (Being sore is a good thing, give yourself a day to recover.)

6. I'm too stressed out. (Exercise is proven to help reduce stress.)

5. I don't have any clean clothes. (Really, that's your excuse? You're going to get sweaty anyways.)

4. I hate the gym. (There are plenty of ways to exercise besides going to the gym.)

3. I just ate, I feel bloated. (Exercising a little while after you eat can relieve pressure and increase the metabolism!)

2. I'll work out tomorrow. (Write working out into your daily

activity, you'll be less likely to put it off.)

1. I just don't have time. (Make time! Watch one less TV show everyday and exercise instead.)

Look Ma, I can cook!

2008-03-24T17:56:00.005-04:00

I woke up not feeling very well today and decided to get creative in the kitchen. I love making homemade soups when I am feeling under the weather (and of course if its chilly out!) So here is a little something I made up today I call it, "Hearty and Healthy Potato Soup." ENJOY!! J
You need:

3 cups chopped/skinned white potatoes
¾ cup chopped onion (or 1 cup if not using shallot)
¼ cup chopped shallot (optional)

3 cups frozen broccoli and cauliflower

½ cup flour
4 cups light and fat free chicken broth (try College Inn, has least amount of sodium and fat)

4 cups skim milk
4 tbsp margarine
2 tsp. salt and pepper
Seasonings of choice (I used garlic salt, basil and a complete seasoning)
Grated parmesan cheese

Makes about 12 servings

In large sauce pan melt butter over med. heat. Add chopped onions & shallot (a shallot is a breed of onion and garlic together- I love the flavor it adds!) until, cook til tender.
Add flour, stir until well blended. Slowly add broth, continue cooking over med. heat until slightly thickened. Then add milk, potatoes, veggies, salt, pepper and seasonings. Stir, then cook on low for about 10 to 15 minutes. Remove from heat and serve sprinkled with parmesan, then EAT UP!

Soup is great to take to work, or eat on the go, just pop it in the mic. Or leftovers can be frozen for another time! If you don't like broccoli or cauliflower, try carrots. You could use red potatoes or mix white and red. Maybe add some chicken or turkey bacon, if you want. Cooking is all about being inventive and using ingredients you like, but don't forget to keep your calories in mind. This experiment turned out to be a great soup, I'm definitely making it again!! YUMM!

Nutrition Facts: According to calorie-count.com:

Serving size = 243 grams (about 1.6 cups)

Vitamin A 9% • Vitamin C 40% • Calcium 12% • Iron 4%
* Based on a 2000 calorie diet

Quick Facts: Feeling the bulge?

2008-03-21T18:33:00.002-04:00

When you're feeling bloated there are a few foods that could be to blame according to the Mayo Clinic Health Letter. The best way to relieve that gassiness you may feel is to hit the gym, but here's what to be sure to avoid.

-Milk : try to get your calcium elsewhere, like low-fat yogurt. The bulge could be caused by your body being unable to digest the sugar lactose in dairy, says Oxygen Magazine.

-Diet Soda: carbonation and sweeteners can be the source of bloating.

-High-Fat Foods: Fat suspends stomach emptying and increases the sensation of fullness. Fried foods, meats that are fatty, and creamy sauces could also be to blame.

The Mayo Clinic also suggests these ways to avoid prevent excessive gas:

Avoid the foods that affect you most. (Like the ones listed above!)
Temporarily cut back on high-fiber foods. Fiber aids digestion, but many high-fiber foods are also great gas producers. After taking some time off, slowly add fiber back to your diet.
Eat slowly. Try to make meals relaxing not rushed to avoid upsetting digestion.
Get moving. Try to take the puppy for a walk or go for a bike ride after dinner or a heavy meal.
Try an over-the-counter remedy. Beano, Lactaid or Dairy Ease can help digestion and gas. The Mayo Clinic says, products containing simethicone can help break bubbles in gas.

Are you a Flintstone's kid?

2008-03-18T20:49:00.010-04:00

I have a confession: I'm a total pill popper. No, no, not that kind. I'm a vitamin addict and proud of it. I am a true believer that these tiny pills produce major benefits.

Remember back in the day, when your mom made you take your Flintstones vitamins? It wasn't a small form of torture, but in fact, it helped you to grow and maintain a healthy childhood. But just because momma isn't shoving the chewables in your face anymore, doesn't mean you don't need them!

I have been taking a multivitamin since I was in high school and now along with my multivitamin, I take Vitamin C and E daily.

I pass out vitamin C to my sniffling friends like its candy, it works miracles. Taking vitamins is not only essential to your wellness, but can be beneficial to reducing body-fat percentage.

Obviously, food is the best source to get nutrients, but it's hard to get all of what your body needs, especially if you are dieting, according to the US Food and Drug Administration. The body uses vitamins for many natural processes including growth, digestion, and nerve function.

So, how do you figure out what vitamins you need to be taking?

The Food and Nutrition Board, National Acedemy of Sciences and Institute of Medicine, have established the recommended daily allowances (RDA) and adequate intakes (AI) for each unique person.

Click on the following vitamin essentials and see what benefits they can offer you:

Calcium
Potassium
Fiber
Magnesium
Vitamin A
Vitamin C
Vitamin E

Sh. I'm Watching the Game

2008-03-13T02:53:00.008-04:00

Standing at 5’ 5” with an athletic build and blonde hair, I may sound like plenty of other young women. I do not see myself as the average girl. I’ve never been catty, or acted like a drama queen. I love sports more than anything, and I’ll order a beer over a cosmo any day.

I have always been an athlete. I can adjust quickly to almost any sport and although I may not particularly excel at each sport, I can still play and keep up.

Since sports are very high on my priority list, I'd be honored to write, or even report for ESPN someday. Still, I watch Sports Center only to wonder if I can actually keep up in the “man’s world of sports.” It frustrates me to be a sports fanatic and a female. Time after time, I hear the association of men and sports.

A waitress on a date asks, “are you enjoying the game?” I respond to the waitress, “he isn’t watching the game, I am.” Understandably, this mistake happens often.

I love sports and I am a girl. Get over it.

Sports are unpredictable, always changing, and if you understand them, sports can be debated. I have specific players I love, whether it’s football, basketball, and yes, even baseball. If my boys are playing, I have to watch.

For the most part, I don’t really pick sides. May the best team win, right? I love a good battle. When the Giants won the Super Bowl, to me, that was an incredible game.

I know when Sports Center is on the T.V. in my living room, my three roommates change the channel, end of story. This doesn’t mean all women are clueless about sports. And believe it or not, some women even know more about sports than some men!

The first time I got sent to the principal’s office was in fourth grade. I stole a football from a group of boys who said I couldn’t play with them because I was a girl. I ran away with the ball and when a boy came and tried to take it back, I bit him on the arm.

I guess I showed him.

My point is that boys are raised to think that not only are girls incapable of playing a sport with them, they are not allowed.

So maybe I can’t physically be a football player, but does that mean I'm incapable of understanding and enjoying the game just as much as a man?

I know I deserve a spot behind one of ESPN's desks someday. Look for me.
Disagree? Try me. I bite.

:) Just kidding.

Rearrange Your Fridge

2008-03-10T00:41:00.004-04:00

What does your refrigerator have inside?

There are some healthy staples that you should keep in your fridge to encourage healthy eating and help cut calories (where you may not have known you can).

Pre-cutting your veggies and fruits is a great way to make them convenient and appetizing treats. Try making fruit salads, or having lettuce mixes for a quick meal or snack.

Nutritionist Keri Glassman suggests substituting healthy alternatives for food you might already have in your fridge.

Healthyfridge.org suggests freezing fruits such as bananas, grapes and orange slices for a fun and fresh snack, which can tame that sweet tooth!

Are you sick of opening your fridge and not seeing anything worth eating? Invest in healthy staples and you will be guaranteed to snack smart and stay trim.

Quick Facts: Get Funky.

2008-03-07T14:48:00.002-05:00

Picture this: your hips are moving, arms pumping, feet stomping, heart racing and sweats dripping from your forehead, sounds like a hard workout right? More like a fun one. You are doing the salsa, tango, or maybe belly dancing or hip hop. Whatever your dancing style, it is a great way to get in shape and challenge yourself in a new area of fitness.

Along with the endorphins (or happiness) felt after dancing, it increases strength through repetition, improves flexibility, works the lungs and heart (cardio), and tightens core, according to Dudley Flores, director of dance workout programs at Rhythm and Motion Dance Center.

"The last fitness benefit would be coordination. Dancing can help overcome clumsiness. I think clumsiness is more mental than physical. If someone feels that they have two left feet going into a class, they will almost always overcome it and learn the choreography. Someone who isn't coordinated can definitely take a class and grow from it," says Flores.

Buzzle.com says that dancing is the eternal stress reliever. Even if you just hit the club with friends, dancing can burn up to 300 calories per hour (for 150 pound person).

Less stress, better health, improved weight and muscle tone, doesn't get much better than that… wait I take that back, it's FUN too!

Have you signed up for a dance class yet?

Take a Vacation From the Gym

2008-03-04T21:45:00.000-05:00

Okay, okay so I've been out and about enjoying the sun. I can admit when I am slacking on my writing but all in the name of a great cause. Spring break! Don't worry though; I haven't been slacking on being active.

Everyone deserves a vacation sometimes and after training like crazy for that 5k, its due time. Even on vacation, you can get a decent workout by trying new and fun things! Here is a list of some great ways to burn calories even when you're taking time off.

Try surfing.
Take a hike on the beach or at a park.
Play football or beach volleyball.
Get a great night's sleep.
Swim laps in the pool.
Go bowling.
Play Frisbee.
Kiss somebody.
Drink green tea.
Play tag with the kids (or friends!)
Take the stairs instead of the elevator.
Give the bellhop a rest, get your own bags.
Laugh!
Go dancing.
Try golfing.
Take a walking tour.

Take some time to enjoy yourself but remember to keep fitness in mind. Staying active and eating right are the keys to success and healthy living!

Wait… a 5k isn’t 5 miles?

2008-03-01T22:40:00.005-05:00

I write this fitness blog, but I am not just a bunch of talk. Fitness happens to be my lifestyle of choice and has been for quite some time. Coming from a family with two older brothers the tomboy in me has always been present.

Baseball or football in the streets with neighbors, was my afternoon activity of choice in elementary school. In junior high and high school, I played basketball in the winter and ran track in the spring for most of my years. I was third in the state in the 220m sprint in tenth grade.

Soon after, a knee injury put a halt to my career as an athlete, but my love of fitness didn't stop. I decided to make it my job at 16 years old, when I became a trainer at a local women's fitness center. I worked there for two years and loved what I did.

In college, I grew to love ESPN and sports but more recently decided to make it a career goal. My ultimate job would be to work for ESPN, Fox Sport, or a fitness magazine. Living in south Florida has brought me the oppurtunities to attend Heat games regularly, along with Dolphins and Marlins games (although now that Zach Thomas and Dontrelle Willis are gone, my team choices may be changing).

So when it comes to sports, health, and fitness its somethinig I love and live. I write my workouts into my planner; it's part of my daily routine.

In December, running long distances became a new fitness goal of mine. I began training in hopes of running a 5k (that means five kilometer not five miles; it is 3.1 miles).

I decided "to try" a 5k to see what it was like, on February 9 (I had been planning to run one on March 1). I ran it in 23:58. Not bad for a first timer right? I was surprised and fell in love instantly.

I started training a little harder and set a goal of 22 minutes for my race on the first.

Well, today was my race, I ran it in 22:24. Not bad, not bad at all. That's an average of 7:14 minute miles. (Remember I was a sprinter, not a cross country runner in high school!)

Setting a new fitness goal for yourself is great motivation to get on a specific track and stay on it. Even if fitness is your life, you have to continue to push yourself to the next level of achievement.

What's next for me? Not too sure yet… 10k? Half marathon?? I'll let you know.

Impact of Alcohol on Fitness

2008-02-28T00:00:00.009-05:00

Alcohol can be a fun way to indulge in the social scene, but unfortunately, it comes at a high cost to your fitness plan. Especially if you are trying to lose or maintain weight, the calories add up fast. Don’t believe me? Check the caloric content of a few popular alcoholic beverages:

-Cosmopolitan (8 oz.) = 151 calories
-Bud light (12 oz.) = 110 calories
-Budweiser (12 oz.) = 146 calories
-Shot of 100 proof liquor (1.5 oz.) = 124 calories
-Shot of 80 proof liquor (1.5 oz) = 97 calories
-Pina Colada cocktail (4.5 oz) = 245 calories
-Vodka & Cranberry (8 oz) = 250 calories
-Rum & Coke (8 oz) = 240 calories
-Merlot red wine (5 oz) = 123 calories
-Pinot Grigiot white wine (5 oz) = 123 calories
-Champagne (4 oz) = 85 calories

Some of those 8 oz. drinks are more calories than one entire meal. Not to mention the fact that when most people drink, they have more than one drink. Before you know it, you’ve just gulped down 500 calories. Most beers contain high amounts of carbs (or sugar), which is stored mainly in the abdomen. I guess you can figure out why it's called a “beer belly.”

According to the Marin Institute for preventing alcohol problems, alcohol has more calories per gram than sugar and tends to be stored as fat in the abdomen. Along with contributing to weight gain, the Marin Institute reports that alcohol interferes with cardio-respiratory fitness by causing the heart and lungs to work less efficiently. It may also damage muscle groups and cause dehydration.

South Florida fitness trainer, Doug Jackson adds, “Not only is it easy to consume too many excess calories when drinking alcohol; alcohol also puts the body in a state not conducive for fat burning and muscle building. Alcohol intake spikes insulin levels, which can lead to fat storage, and then can quickly drop a person into a hypoglycemic state where they continue to crave sugary drinks and junk food.”

Fitness may be jeopardized when surplus amounts of alcohol are consumed but many other health risks come into play, and extreme bingeing can even cause death. Young people ages 18 to 25 have the highest prevalence of binge (39%) and heavy (14%) drinking. At age 21, a peak rate of 48.2% for binge and 17.8% for heavy drinking occurs, according to the 2001 National Household Survey on Drug Abuse.

If fitness and health are not good enough reasons to keep your drinking to a minimum, these scary statistics might. The National Institute on Alcohol Abuse and Alcoholism reports that each year, students between the ages of 18 and 24:

1,700 die each year from alcohol-related unintentional injuries, including motor vehicle crashes.
599,000 are unintentionally injured under the influence of alcohol.
More than 696,000 are assaulted by another student who has been drinking alcohol.
More than 97,000 are victims of alcohol-related sexual assault or date rape.

Keep your fitness in check by limiting yourself. If you're a female keep it to one - two drinks and if you’re a male just two or three drinks. Wake up feeling better knowing you didn’t drink your workout away (and without a hangover!)

Make Healthy Eating a Habit

2008-02-25T21:09:00.010-05:00

WebMD gives incredible insights into health and fitness so when I came across their "Top 9 Diet Tips Ever", I had to share. These are simple ways to make healthy eating a lifestyle not a diet.

1. Drink plenty of water and other calorie free beverages
- Don’t mistake thirst for hunger. (Check out the previous blog!)

2. Be choosey about nighttime snacks
-Munching in front of the TV can throw your diet of course. Many companies make “100-calorie packs” helping you to snack smart.

3. Enjoy your favorite foods.
-Don’t be afraid to indulge in a cookie, or your favorite bag of candy every occasionally, but the key is moderation. (Remember: not every day and not in large amounts!)

4. Eat several small meals throughout the day.
- "Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Dr. Rebecca Reeves, RD.

5. Eat protein at every meal.
-Protein is a fill-me-up food and satisfies longer. It also helps preserve muscle mass and encourages fat burning. (Lean meats, yogurt, cheese, nuts, or beans are great sources.)

6. Spice it up.
-Foods loaded with flavor stimulate the taste buds and satisfy more so you tend to eat less.

7. Stock up with healthy and convenient foods.
-Buy foods that you can throw into a meal in ten minutes or less. Healthy essentials: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens.

8. At restaurants order kids meals or split an entree.
-Portions are often much too large and high in calories, control it by ordering off the kids menu or splitting a meal.

9. Swap a cup of pasta, for a cup of vegetables.
-"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Dr. Cynthia Sass of the American Dietetic Association.

Remember that these tips are not just diet fixes, they should be applied in everyday living. True, long-term weight loss comes with a healthy lifestyle. Want to know if your daily eating habits are healthy? Take WebMD’s quiz and find out!

The Oldest Drink in the Book

2008-02-23T14:09:00.010-05:00

Hundreds of ridiculous drink choices but only one that is free of calories, sugars, cholesterol, caffeine and other unknowns: Water.

That's right, good old H₂O has a lot to offer without all the hype. Drinking the recommended amount of water daily provides natural energy, assists in proper digestive processes, and helps to metabolize stored fat, aiding in the weight-loss. It offers many other health benefits, working to keep muscles and skin toned as well.

So, how much should you be drinking?

A study by the National Academy of Science says that women should be taking in approximately 91 ounces of water per day in food and beverages, which is about two and a half liters. For men, it is 125 ounces or about three and half liters daily. Although it may sound like a lot, consider that 20 percent of our water intake comes from foods. Overweight people need to drink an additional eight-ounces for each excess 25 pounds.

Floridians need to remember that with heat comes sweat, therefore more water is necessary to maintain proper hydration. Thirst should always be your guide. Being thirsty is the body's way saying it needs hydration.

More water is necessary when exercising. If dehydration sets in fatigue, weakness, headache, or lack of concentration are likely to follow. Dehydration prevents the body from performing at its peak fitness level. In addition, it can lead to excess body fat, poor muscle tone/size, as well as decreased digestive efficiency and organ function according to Fitness magazine. Without enough water, the body has increased toxicity, joint and muscle soreness, and water retention.

Often times we can mistake hunger for thirst, try drinking an eight-ounce glass of H₂O before diving into a meal, you will be less likely to overindulge. Try a bottle of water instead of an afternoon snack; you may just be in need of some liquid refreshment (try flavored water to add a little taste).

Simple Hydration Tips:

Start hydrating early by drinking 1-2 cups of water in the morning
Keep a water bottle with you all day long
Drink before you get thirsty
Drink 1-2 cups of fluids 30 minutes before exercise
Drink ½ - 1 cup of fluid for every 15 minutes of exercise
Replenish fluids lost from drinks that cause dehydration (alcohol, coffee, soda, tea)
Keep drinking even after your thirst is quenched

Three No-Fail Strategies to Fit Living

2008-02-20T13:08:00.001-05:00

Okay, so it has been two months now, how are your resolutions holding up? If one of your New Year's resolutions was to keep stay motivated and workout on the regular here are some tips to continue to stick with it! Keep a strong determination for success with these strategies and keep it up all year long.

Get Support!
- From January to March gyms across the country offer meetings, weigh-ins, and more to encourage, people to shed pounds. Members of the International Health, Racquet & Sportsclub Association's affiliated facilities are offer programs like "I Lost it at the Club!" Email healthpromotions@ihrsa.org to find a location near you.
Write it down!
- "Keeping a journal helps you stay committed to working out, it can be rewarding to see how much you've done, or a reality check to see that you haven't been exercising hard enough," says Amy Bento trainer on the DVD 10-minute Solutions: Tone Trouble Zones. Personally, writing it in my day-planner helps me to remember that it should be part of my daily routine and schedule, but any notebook will do. In addition, fitday.com offers a free online journal or fitnessjournal.org offers a log for a small price; both help set goals, track results, weigh-in, offer tips and other helpful tools.
Prepare for Problems!

Daily life offers obstacles that can interrupt your routine. Whether a late meeting makes you miss your favorite spin class, or rain puts the brakes on your daily run, invest in fitness DVD's and in-home equipment for easy access to a quick workout. Thirty minutes a day is all it takes; don't let life put a stop to your success. The FitTV channel plays a variety of workout programs throughout the day, and you can get them on-demand if you have the feature on your television. Check with local cable networks to find out if you get the channel.

There is no time like the present, so even if you didn't set a resolution to get fit, now is the time! Use these tips everyday and get on the fast track to success. Eat right, workout and make fitness a priority in your life!

Control your Portions, Control your Weight

2008-02-18T11:13:00.000-05:00

Trying to lose weight takes discpline in both diet and exercise. Often times you may find your weight to have reached a plateau in losing weight even with regularl exercise. The cause for the stagnant weight loss may be overeating. By increasing your workout time, and decreasing calorie intake your body will begin to drop the desired weight.

Fitness Magazine gives these calorie comparisons for portion control:

Exercise	Calories* burned in 30 min.	Calories* burned in 45 min.
Yoga	80 = 1 apple	120 = ¼ c. of low-fat granola
Walking (4mph)	160 = 1 c. low-fat yogurt	240 = 1 serving pita chips + 1½ tbsp hummus
Spinning	224 = 1 c. cereal + ½ c. of skim milk	336 = 2 slices whole wheat toast + 1 tbsp peanut butter
Lap Swimming	256 = 1 energy bar	384 = 1 smoothie & 3 tbsp trail mix
Running (6 mph)	320 = 1c. low-fat chocolate milk & 1oz. almonds	480 = 1 banana & 2 oz. low-fat cheese + 5 crackers

* Based on 140 lb woman

Portion control is an important way to maintain a healthy diet while wanting to lose weight. Be sure to keep a balance in your diet, eating lots of fruits, vegetables, and protein. Eliminating one food source is not necessary in order to lose weight but by eliminating high sugar and high fatty foods the body change will be more apparent, more quickly. By simply controlling portions you enable eating a variety of foods and while still seeing results.

Even if you do not feel like you are over eating often times you may be. Seventy-six percent of Chef’s in a survey done by the Obesity Journal claimed to serve “regular portions,” but actual portions (steak and pasta) were two to four times larger than the U.S. Department of Agriculture suggests.

For more on how to judge appropriate portions check out RevolutionHealth.com's article.

Quick Facts: Focus on Your Problem Area

2008-02-15T22:00:00.000-05:00

What bothers you most about your body? Do those love handles haunt you or is it that belly hanging over your pants? Maybe you’re just not quite as toned as you’d like. For whatever makes you body conscious, there’s a way to zone in on your problem area.

The Fit Zone is part of MSN.com’s website which gives exact muscle diagrams for men and women’s bodies and allows you to click and get tips. The interactive body offers exercises for the specific muscle groups by clicking on the desired area of improvement. These exercises offer guaranteed results for the area of your body in which you want to see change.

Whether you're wanting to beef up or tone up, click your heart out to get the improvements you want!

Music That Motivates

2008-02-14T00:02:00.000-05:00

Music is a great way to inspire you and kick your workout into high gear. Here are two great play lists that will not only keep you moving but will please your ears. Whether you like new school jams or old school styles, any of these songs will keep you motivated and wanting more! Add these great songs to your MP3 player through Itunes.com.

New School

Please Don’t Stop the Music – Rihanna
Stronger- Kanye West
Sky’s The Limit – Lil Wayne
Breathe- Fabolous
Bring um out – T.I. Ft. Jay-Z
Breaking the Habit- Linkin Park
B.O.B- Outkast
Chicago is So Two Years Ago- Fall Out Boy
Pump It- Black Eyed Peas
Shake- Ying Yang Twins

Old School

Final Countdown – Europe
Eye of Tiger – Deaf Leopard
Disco inferno- Bee Gees
Any Way You Want It – Journey
It’s a Beautiful Life – Ace of Base
Livin’ On a Prayer – Bon Jovi
Wanna Be My Lover - La Bouche
This is Your Night - Amber
What is Love – Haddaway
I Just Wanna Use your Love Tonight – The Outfield

Count Kisses Instead of Calories this Valentine’s Day

2008-02-10T20:34:00.000-05:00

Valentine's Day is a day to indulge yourself in kisses, hugs and sweet treats! Indulging every once in a while is always fun, but there are many ways to keep the calorie count down and still enjoy an amazing meal. Loving yourself is very important and making a healthy satisfying meal is a great way to express it. Have a romantic night-in this Valentine's Day, this meal is simple and delicious plus give you lots of energy for later, winkwink.

A meal to love:
Baby Spinach and Raspberry Salad

1/4 cup sunflower seeds
1/4 cup white balsamic vinegar
1 tsp honey
1 tbsp each chopped fresh parsley, tarragon, chives and basil
1 clove garlic, minced
1/2 small shallot, minced
1/4 cup canola oil
8 cups baby spinach
1 cup fresh raspberries
2 oranges, peeled, membranes removed, segmented
1 red bell pepper, cored, seeded and cut into 2-inch strips
1 medium carrot, peeled and coarsely grated

Whisk together vinegar, honey, herbs, garlic, and shallot. Slowly whisk in oil. Season with salt and pepper and set aside. In a bowl, toss spinach with 2 tbsp vinaigrette. Season with salt and pepper. Toss with sunflower seeds and remaining ingredients and serve.

The skinny: 121 calories per serving, 6 g fat (0.6 g saturated), 15 g carbs, 11.5 g fiber, 4.7 g protein

Shrimp Scampi with Artichokes

2 tablespoons olive oil
4 large cloves garlic, minced (about 4 teaspoons)
2 medium shallots, thinly sliced (about 1/3 cup)
1 1/4 pounds large shrimp (about 20), peeled and deveined
1 (11-ounce) package frozen artichoke hearts, thawed, or 1 (14-ounce) can artichoke hearts, rinsed, drained, and quartered
1/3 cup dry white wine
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh flat-leaf parsley, plus more for garnish
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Heat the oil in a large skillet over medium heat. Add garlic and shallots and cook, stirring until softened but not browned, 2 to 3 minutes. Add shrimp, artichoke hearts, wine, and lemon juice and cook until the shrimp are cooked through, 3 to 4 minutes. Stir in the parsley, salt and pepper. Divide among 4 plates, garnish with additional parsley, and serve.

The skinny: 285 calories per serving, 9 g fat (1.5 saturated), 14 g Carbs, 32 g protein

Chocolate Thin Mints

12 oz semisweet chocolate chips
6 oz white-chocolate chips
2 to 3 drops peppermint oil (not extract)
3 to 4 drops green food coloring

Line a square 8" baking pan with aluminum foil, letting an inch of foil overhang the sides. In a bowl set over barely simmering water or in a microwave oven, heat semisweet chocolate until half the chips are melted. Remove from heat and stir until completely melted and smooth. Spread half the semisweet chocolate evenly in bottom of pan. Refrigerate 5 to 10 minutes. Meanwhile, heat white-chocolate chips until half-melted. Remove from heat and stir until completely melted. Stir in peppermint oil and food coloring until blended. Spread over cooled chocolate. Refrigerate 10 minutes or until firm. Lift dessert from pan and transfer to cutting board. Peel away foil. With a heavy sharp knife, cut into sixteen 2-inch squares, then cut squares into triangles.

The skinny: 83 calories (per piece), 4.5 g fat (1.5 g saturated fat), 10 g carbs, 0.5 g protein

(Yep all this plus chocolate, minus the guilt!) Is your mouth watering yet? Enjoy this Valentine's Day Meal with the one you love. Check out more easy and healthy recipes that you can make every day on Self.com and Eatingwell.com.

Quick Facts: R.I.C.E. Your Injuries!

2008-02-08T21:08:00.000-05:00

If you suffer from a sports related injury, use R.I.C.E. The term stands for Rest, Ice, Compression, and Elevation. This is the best way to prevent further injury and ensure a quick recovery.

Rest - Take a break from exercise or any type of movement that may stress the injured area. A minor injury should be rested for one or two days, while more severe injuries may need longer. (If pain persists for more than 5 days, visit your physician.)

Ice - Ice the affected area. Icing reduces pain, limits swelling and bleeding, and encourages rapid healing. Wrap ice in a towel to avoid direct contact with the skin.

Compress - Compress the injury with a stretch bandage. Make sure not to wrap it too tight, just enough to support the injured area comfortably.

Elevate - Elevate the limb. If possible, try to keep the injured part above the level of the heart. At the very least, try to keep it higher than the hips. This helps limit swelling and also prevents movement of the area that is injured.

The Buddy System Works

2008-02-07T18:00:00.000-05:00

Having trouble sticking with a workout routine? Partner up! "Having a partner can be incredibly beneficial," says psychologist Joshua Klapow, PhD, associate professor of psychology at the University of Alabama at Birmingham.

In an attempt to determine what motivates young adults to exercise and keep exercising after college, researchers at Ohio State University, surveyed nearly 1,000 college students and found men who have friends who exercise are more likely to exercise as well.

The survey also determined that women were more likely to be active if raised in an active family. Family support is provided at a distance while most students attend college, and may be a weaker form of support than that of peer-group support.

This may also explain why college males are more likely to be active than their female counterparts; 39 percent of men surveyed were active at least three days per week, versus a mere 26 percent of women according to the American Council on Exercise.

Find one or even two people who are looking to work out with you on a regular basis. Make sure your buddy is on a similar fitness level and is willing to stick to a plan to support and motivate one another. Call, e-mail and most importantly workout with each other. Start a diet plan or a health recipe book together. Mix it up by trying new classes or routines together.

The partnership will give a boost of confidence knowing you have someone who is pushing you to do your best. Discuss your goals and hold one another accountable for those goals. The encouragement will help you stay committed and see results before you know it.

Four Miles in My Sneakers

2008-02-05T19:05:00.000-05:00

Finally, it's 5:30 p.m. This is my favorite time of day. A breeze brings relief from the sweltering heat of the day. People are out and about in my neighborhood walking dogs, biking, gardening. It's peaceful. The blue and orange tint of the sky is beautiful; this is my favorite time to run.

I slip into my favorite sports bra and a tank top, pairing them with some black sweat pants. I notice a hole in my sock as my foot slides into my favorite silver and pink Mizuno sneakers. It’s going to be a good run today.

I unplug my IPod and put on my "You can do it” mix. I like to name my playlists motivating phrases to help push me through the run. The music is what keeps me going. I need it. There is no way I could go the next 40 minutes without it.

I jump around in my driveway to get the muscles warm, and start down the sidewalk at a slow pace. The first mile is always the easiest. I take it nice and slow. Back straight, as I kick each leg forward while keeping my stomach tight.My feet hit the ground heel-toe, heel-toe. The bumps and cracks in the road seem fewer today.

Keeping my pace, I hum to the tune of Rihanna’s “Please don’t stop the music.” Although I’m thinking please don’t stop the rhythm. I think my rhythm is a helps me connect with the run, it keeps me going. My run can seem effortless if I can get the right rhythm.

“Mile one” my IPod tells me, I take a deep breath and step up the pace. I know I can’t keep that warm up pace if I want to make eight-minute miles today.By now my legs are feeling warm and a bit sore. It’s a good sore though, not aching but working. I am tired but the music keeps my spirits up and I press on.

I hear the muffled sound of a honk through my earphones. The stares get old; some people practically hang out their windows. I just think, "What, have they never seen a girl running before?" It's odd.

Running for me relieves the stress of the day. I can breathe and let go, clear my head. Out here I'm in my own world, it's just me, the road and my tunes.I hit a light; I hate that blinking hand. I press the button a few times, as I jog in place. I always feel kind of silly but I need to keep my legs warm. It's been 15 minutes but it feels like forever, when is she going to tell me I'm at two miles, I wonder.

I cross the street, a song later I hear her say, "two miles." Another deep breathe, only two more to go.

The sweat drips from my head and I wipe it as it gets close to my eyes. My thighs are burning now but that doesn't bother me as much as my shins. Running outdoors is not like running on a treadmill. The dips, bumps and obstacles on the road are often the source of my shin pain. Not to mention, I have to factor in wind and maintain my pace all the while keeping form. Talk about multi-tasking.

"Three miles." Wow, that was fast. I feel good now; I've pushed through the pain and kept my pace. Oh! My favorite song, yes! Alright, last mile, finish strong.I sing along and change up the rhythm of my feet to match the melody of the song.

I'm getting excited as I turn the corner knowing I am almost done. It’s been 30 minutes, I scroll to a four-minute song. This is it.

Seeing my house always brings a smile to my face, even if I'm dying, I know I've made it. Yes, four miles, I think as I bring my run to a slow jog. I jog around the block to get my heart rate down then walk a few last minutes. Those deep breathes feel so good. I'm soaked with sweat, but I feel good.

I stretch and sigh with relief knowing I did it. I'm looking forward to a few days from now; I think I'll try six miles next time.

Quick Facts: What Exactly is Moderate Activity?

2008-02-04T16:37:00.001-05:00

The Center for Disease Control (CDC) and the Surgeon's General Report of physical activity and health recommends 30 minutes of moderate activity* three or more times per week. Along with increased life expectancy and improved weight, most see improvements in overall health. Moderate activity can be enjoyable by doing daily activities rather than "routine exercise".

This is where the FITT principle comes into play. The same amount of exercise can be obtained in longer sessions of moderately intense activities (such as brisk walking), as in shorter sessions of more strenuous activities (such as running) +.

Try these everyday activities that the CDC recommends:

Less Vigorous, More Time

Washing and waxing a car for 45-60 minutes
Washing windows or floors for 45-60 minutes
Playing volleyball for 45 minutes
Playing touch football for 30-45 minutes
Gardening for 30-45 minutes
Wheeling self in wheelchair for 30-40 minutes
Walking 1 3/4 miles in 35 minutes (20 min/mile)
Basketball (shooting baskets) for 30 minutes
Bicycling 5 miles in 30 minutes
Dancing fast (social) for 30 minutes
Pushing a stroller 1 1/2 miles in 30 minutes
Raking leaves for 30 minutes
Walking 2 miles in 30 minutes (15 min/mile)
Water aerobics for 30 minutes
Swimming laps for 20 minutes
Wheelchair basketball for 20 minutes
Basketball (playing a game) for 15-20 minutes
Bicycling 4 miles in 15 minutes
Jumping rope for 15 minutes
Running 1 1/2 miles in 15 minutes (10 min/mile)
Shoveling snow for 15 minutes
Stairwalking for 15 minutes

More Vigorous, Less Time

* A moderate amount of physical activity is roughly equivalent to physical activity that uses approximately 150 Calories (kcal) of energy per day, or 1,000 Calories per week (according to the Surgeon General's Report).
+ Some activities can be performed at various intensities; the suggested durations correspond to expected intensity of effort.

The Truth about Exercise

2008-02-02T14:50:00.000-05:00

Misinformation is often passed on throughout the fitness realm, sometimes twisting facts into myths. First and foremost it is important to consult a Doctor before engaging in any exercise programs. Everyone's body type and age are different, in order to determine what type of exercise is appropriate for you, research is necessary. There are millions of fitness sites that offer important insight on exercise, health, and proper techniques. Remember that not everything written (or heard for that matter) is correct. Do your own research but make sure the information is from a credible resource.

A reliable and useful site is IDEA Health & Fitness Association. The site offers many links and articles related to exercise and fitness. They publish journals and magazines, as well as e-publications that can be subscribed to.

The IDEA website presents 5 common fitness myths and the truth behind them:

“You will burn more fat if you exercise longer at a lower intensity.”

Truth: The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you exercise (walk, run or step) the more calories you use per minute. (If you are not a beginner, then you can increase fat burn by using interval work outs. Click the link and checkout number 5 to see how to do interval training.)

“If you are not going to Work out Hard and Often, Exercise Is a Waste of Time.”

Truth: This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.

“Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries.”

Truth: Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs. Self.com offers these up-to-date swim workouts.

“The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable.”

Truth: Research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise. Click here to find yoga centers near you.

“Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit.”

Truth: Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the “best” program is the one you will participate in consistently.

It is crucial to gain knowledge on what you are looking to do within your fitness routine. Whether exercising to lose weight, tone up, or get into a specific type of genre (running, pilates, cycling) it is necessary to read and understand the concept. In doing this you are preventing possible injury while increasing the likelihood of seeing real results.

To find more credible information about fitness and exercise, click on any of these resources:

WebMD.com
FitLink.com
American Heart Association
HealthCentral.com
Discovery Health

Quick Facts: Take a Breather, Work Out.

2008-01-30T11:30:00.000-05:00

Regular exercise is one of the best ways to combat daily stress. This is well-worth repeating; regular exercise is one of the best ways to combat daily stress.

Researchers at the University of Texas in Houston, asked 135 college students to fill out questionnaires assessing their daily stress loads along with moods, physical activity routines and overall health.

Those who exercised less often experienced 37 percent more physical symptoms of stress. During periods of high stress, 21 percent were more anxious than those who exercised more frequently.

Exercise, it seems, offered students a temporary breather from their problems. A workout can offer a period of rejuvenation before returning to the pressures of daily stress according to the Annals of Behavioral Medicine.

Lead researcher Dr. Cindy L. Carmack said, "Minor, everyday stress contributes to the development and exacerbation of physical and mental health problems. However, people experiencing minor stress develop different degrees of symptoms, depending on their level of physical activity."

For a snack, try munching on pistachios when feeling stressed out. Researchers at Penn State University say eating one and a half ounces daily can lower blood pressure and reduce the workload on the heart during emotional or physical stress.

Get Out and Enjoy Some Vitamin D

2008-01-29T17:30:00.000-05:00

For those of you who visit the gym frequently it can become stale and even seem like a chore sometimes. It is very easy to take exercise outdoors and get a full body workout along with some much needed fresh air and vitamin D. Whether in your neighborhood, a park, or the beach, adding variety and choice to your workout makes it more fun. By switching out of a normal routine your body is forced to test new limits and increase its level of fitness. Here are 10 exercises that can be done in any outdoor setting:

Lunges- Stand with feet shoulder-width apart then step forward, landing with the heel first. The knee should be exactly at 90 degrees and directly over the toes. Return to starting position by driving upward forward with the front leg.
Push Ups- Place hands on the floor just beyond shoulder width apart. Keep back straight, knees straight and parallel to the floor. Slowly lower body and then return to the start position by explosively pressing upward and exhaling. Beginner? Go down to knees but be sure to maintain a straight back. For a challenge place hands in a diamond shape, or elevate feet on a bench.

Squats- Stand with feet shoulder-width apart and arms straight out with thumbs up. Slowly lower buttocks, as if you were going to sit back into a seat. Be sure the knees do not go past the toes. Firmly press-up to starting position while exhaling.

Step Ups- Find a bench, rock, or something with slight elevation for this exercise. Keeping a straight back and head up, step onto the raised surface with one leg then step down; repeat on the other leg, alternating back and forth.
Sprints or Intervals- While jogging insert a 50 to 100 yard sprint every three to five minutes. If walking break into a 200 yard jog every three minutes. This principle can be applied to many other activities including biking and swimming, by pumping up the intensity for short periods of time throughout the routine. Keep a consistency in the length of sprint.

(Note: The Journal of Applied Physiology reported students that applied this technique over a two-week period, increased their strength, aerobic endurance, and their ability to exercise efficiently with just a small amount of interval training to their routine.)

6. Stairs or Uphill- If stairs are available; keep back straight while quickly alternating feet on each step going up and do the same going down. If there is a hill, keep steps close together and raise knees as if briskly moving up stairs, then down.

7. Jumping Rope- This is a simple and fun way to get some cardio and calf work done. Whether jumping quick or alternative feet, go at your own pace. Maintain it for at least 45 seconds to one minute. Take minute breaks between sets. Keep abs tight and back straight. No rope? Use arm motions simulating one and create a pace.

8. Dips- Use a bench, chair, or elevated surface. Keep head looking forward, place arms on bench, extended supporting weight with feet out in front. Slowly lower until your upper arms are parallel to the surface, hold in lower position before pushing back up until arms are fully extended again.

9. Standing Rows- Find a tree, column or pole and loop a towel around it. While standing tall and stiff, have your feet close to the pole and lean back gripping the ends of the towel. Slowly row up with both arms while exhaling. Keep back arched and row using back and arms.

10. Sports/Games- Get some friends together and organize a game of basketball, soccer, frisbee, football, or another activity. The competition will add to the fun while getting some great cardio in.

Remember it is key to warm-up, cool down and stretch every time you workout. Other great outdoor activities can be found in any town or city; marathons, triathlons, recreational sports, and fitness in the park events take place quite often. Go online and look for your cities list of fitness events. Get involved, get outdoors and get fit!

Quick Facts: Love Your Heart!

2008-01-26T15:14:00.001-05:00

Did you know heart disease is the number one killer of women over the age of 25 in America today?

The facts don't lie, according to the American Heart Association, one woman dies from a heart attack or stroke every minute in the US. Heart Disease claims twice as many women's lives as all forms of cancer combined, including breast cancer.

Sixty percent (that's over half!) of women who die suddenly from coronary heart disease had NO previous symptoms.

To maintain a healthy heart the AHA recommends vigorously daily activity. Get your heart pumping at 50 to 75 percent of its maximum heart rate for at least 30 minutes, three to five times a week. Hit the road for a run, climb the hills for a hike or dive in for a swim and prove that you love your heart!

Don't know how to find your target heart rate?
The Mayo Clinic website provides a target heart rate calculator, making it easy to find yours!

Exercise: If Not for Your Waist, Do it for Your Health

2008-01-24T12:00:00.000-05:00

Fitness is often a daunting subject for some, for others it is a way of life. The fact is even a small amount of effort can prove to have lifelong benefits.

The National Health Survey reported that 40% of adults are completely inactive. The Surgeon General’s Report said that 60% of adults are not meeting the recommended amount of physical activity, and 25% are inactive. A 2006 Health Study by the National Center for Health Statistics showed 62% of women over the age of 20 are overweight. There are many ways to stay active and get the physical fitness you need to maintain a healthy balanced lifestyle.

Even with a busy schedule 30 minutes a day has been shown to significantly improve health and decrease the likelihood of disease. Several studies at Duke University Medical Center have found that people who did only a half-hour of moderate exercise such as brisk walking, five to six days a week had even more increased benefits over those who worked out longer and more vigorously.

Aerobic activity or Cardio Respiratory activity is a very beneficial way to meet the fitness requirements no matter age or build. Six simple and effective activities that the book Walking for Fitness recommends are:

Walking

Running

Swimming
Biking

Land aerobics

Water aerobics

Each of these activities, when done regularly have been proven to improve health by:

Strengthening the heart, bones and tendons

Creating muscular endurance

Improving body weight

Reducing stress

Building confidence

Lowering body fat
Increasing life expectancy

Reducing risk of health problems associated with obesity and inactivity such as
o Diabetes
o High cholesterol
o Heart attack
o Stroke
o High blood pressure*

*(Note: Roughly one third of American adults who have high blood pressure are not aware of it, according to a survey by the Center for Disease Control and Prevention in Atlanta. Normal blood pressure is 120 over 80.)

Humans are aerobic organisms, meaning the need for oxygen to live. (Quick anatomy lesson: when the body inhale and exhale, oxygen comes in through the lungs and enters the blood stream; blood flows through the body in cells, cells run the heart.)

Being inactive reduces the ability for oxygen to flow through the body. The flow of blood in an inactive body gets use to only using a small amount of oxygen; therefore a sudden increase in oxygen (becoming winded) can result in a heart attack.

By engaging in moderate or intense activity is key in order to increase oxygen intake. This makes the respiratory and circulatory system have to work harder, improving the heart and lung function.

"The FITT Principle" is a set of rules designed for the general population as a guideline to help increase one’s fitness level. By increasing any or all of the elements listed below, improvements in body shape and health are increased also.
- Frequency: how often you work out
- Intensity: how hard you work during activity
- Time: how long you exercise
- Type: the type of activity you are doing

Applying this principle to your exercise program will result in many benefits in your health and your waist. Everyone is different, find what motivates you and activities that you enjoy and go for it!