Cool Hands to Burn More Calories

I am passing on this information from an interesting study done at Stanford University.  Hey, most of us can use all of the help we can get to get the most out of our workouts.  It seems like a reasonable way to make workouts more tolerable  as the weather gets warmer too. 

Just keeping your hands cool while exercising can reduce the discomfort of overheating and sweating so you work out longer.

That finding comes from a new study in the journal Circulation by Stacy T. Sims, PhD, a research scientist and exercise physiologist at Stanford University School of Medicine. She recruited a group of 24 obese, yet healthy, women ages 30 to 45 to test the idea that cooling their hands might help them exercise longer -- a practice already used by some professional athletes. Dr. Sims enlisted obese women since they tend to give up exercise easily due to sweating, exhaustion, and overheating. Fat acts as an insulator, which is why overweight people tend to overheat when they exert themselves.

Sims divided the women into two groups. One held a device that ran cool water (60.8 degrees F) through it, while the second group's device had water at body temperature (98.6 F) running through it. The women then attended three exercise sessions a week for 12 weeks. The workouts included a mix of strength training and aerobic exercise.

At the end of 3 months the results were impressive. The women with cooled hands burned 2 inches of belly fat off their waists, lowered their blood pressure from 139/84 to 124/70, and shaved an average of 5 minutes off their time for a treadmill test. The women with body-temperature water showed no significant differences in any of the measures -- likely, Sims notes, because many of them dropped out early and skipped a lot of sessions.

No matter your weight, keeping your hands cool is one way to help you keep exercising when you'd rather cut your workout short. How to do it? Freeze a bottle of water and hold it in your bare palm while you work out, Sims says. As it melts, take a nice hydrating drink of water, which also helps your body cool down.

(Preceding information found at www.realage.com)

Try it out.  Let me know if it works for you!

In Health,

Charity

Raising a Lifelong Learner

I copied the following from realage.com   I know it has nothing to do with fitness, but I know that positive thinking and loads of encouragement are always healthy for our kids.

Enjoy!

Charity

Seven Steps to Raising a Lifelong Learner

1. Define their learning style. Figure out if it’s primarily:

• Visual—learns best by seeing teacher demonstrations, diagrams on board, pictures in books.
  
• Auditory—learns best by listening to lectures, discussions among class- mates, even audio books.
  
• Kinesthetic—learns best by doing, engaging with the environment, role playing.
  

2. Enlist help. Partner with your child’s school to implement a program that encourages success.
   
3. Keep focused. Help your child work on what needs to be worked on first, finish it, and then move on.
   
4. Celebrate success. Praise kids often for what they’re good at and encourage continued growth in those areas.
   
5. Stay positive. Don’t allow children to define themselves by limitations: “I’m no good at math” or “I’m a bad reader.”
   
6. Track progress. Spotlight how hard they try, how far they’ve come.
   
7. Provide perspective. Let them know that you make mistakes, that perfection isn’t the goal, and that errors are an opportunity to learn. 

Can We Fight Childhood Obesity?

After spending the past week fighting a cold and sinus infection and wiping my daughter's little runny nose, I am ready to get back into the swing of things.  I really hate being sick!!!  I hate it even more when my kids are sick.  So, as we continue on the road to better health and hopefully sleepFULL nights, I am ready to get back to business.  Raising healthy kids is on the top of my agenda.  I'm sure almost everyone is aware that as a country we are expanding.  I am not referring to our boarders.  I'm talking about childhood obesity.  Lets look at some facts.

• "To accommodate larger kids, some schools have instructions for teachers to provide separate chairs and desks for students who cannot fit into the pupil chairs. And school furniture makers are increasing the size of chairs and desks to accommodate larger students." (CNN Health, Feb 15, 2012)

• According to the CDC the rate of childhood obesity has gone from 7% in 1980 to 20% as of 2008. 

• 70% of obese youth ages 5-17 have at least one risk factor for cardiovascular disease.

• Obese children are likely to become obese adults.

• Obese children are at increased risk for diabetes, bone and joint problems, sleep apnea, psychological problems, and social problems.  They are also at increased risk of many types of cancer.

When I see the hot lunch menu for my children's school, I feel like I am the only one who is alarmed by this.  They had a whole week when every food came on a stick.  My daughter's music teacher rewards her students with doughnuts.  What?!!!  Other teachers reward students with candy.  The children's menus at restaurants rarely include "real food" or anything green.  There seems to be a lack of taking our children's health seriously.


So, if we are aware we have an obesity crisis what are we going to do about it?  I stand back and shake my head, but I wonder what could I really do to make a positive change.  How do we help our schools?  How do we teach our children to make healthier food choices and get the physical activity they need?  


My children do take their lunch to school most days.  I try to provide healthy meals and snacks for them when they are at home.  I encourage physical activity.  What else can we do?  How can we get our schools on board?  I am open to any ideas.


Please share a comment.


In Health,
Charity

Solutions For Trouble Spots

As a trainer I often am asked how to correct areas of the body where excess fat accumulates, AKA trouble spots.  We are all genetically predisposed to carry fat is certain areas, and unfortunately, there is no magic exercise to change that.  However, there are some things we can do to change the appearance of those trouble spots.  Here are a few common problem areas and some solutions.

Bingo Wings
I know, it's not a nice term.  It refers to the lax skin and fat on the back of the arm that keeps waving even after you stop, otherwise known as the triceps.  This tends to be a trouble spot for most women, and an area that needs special attention even if you are not over-fat.  The problem is that we use our biceps for most lifting and the triceps get lazy.  One of my favorite remedies is the triceps dip.  I also like scull crushers for isolating this muscle.  I often finish out a triceps workout with some triceps pushups as well.

The Big Belly
There is no such thing as spot reduction.  Millions of sit-ups will not get you flat abdominals.  Cardiovascular exercise and a healthy diet will though.  Depending on your genetic makeup, you may just carry your extra weight in your belly, so regardless of where the extra fat is, the prescription is the same.  Lose excess fat.  Abdominal exercises are great for defining and strengthing the muscles.  Be sure that you are doing them correctly so that they are effective.  Work on pulling in the abdominals all of the time.  This will strengthen them, protect your back, improve your posture, and make you look thinner.

Love Handles
It's a genetic thing.  It also tends to be more of a guy thing.  Everything for the belly applies to this too.  I would also recommend exercises that build the lats, shoulders and chest.  This will give the appearance of a smaller waist.

Flabby Thighs
Just as I mentioned above, you cannot spot reduce, but you can tighten up your legs by building some muscle.  A lot of women are afraid that building muscle will increase size, but really the opposite is true.  One of the great things about lower body work is that it burns a lot of calories.  So, you  can decrease fat and build muscle at the same time.  Some of the best moves for the lower body are squats and lunges.  I also like to include pile squats for the inner and outer thigh and dead lifts for the hamstrings and gluteus.

Cankle
In case you are not familiar with the term, it refers to a lack for definition between the calf and ankle.   One of the main exercises I would recommend to increase calf definition is calf raises.  Try standing on a step with your heels hanging off.  Lower the heels and then lift up to your tippy toes, repeat.

Slouchy Back
Most people are not even aware of this in themselves, but with all of the time we spend at a desk and in front of a computer, this can really be a problem.  What happens is that the upper back muscles become stretched and weak and the chest muscles shorten.  Preforming exercises that strengthen the back, like rows and reverse flys can help.  Also, lengthen the chest muscles through stretching.  Try placing one hand on a wall and with that arm straight pull it back using the wall for resistance.  You can also grasp both hands behind you and press the shoulder blade together.

Even though we are all genetically predisposed to carry weight in places we may not like, we are not doomed to live with it.  Most trouble spots can be improved with the right amount of effort.  Try some of these exercises today, be consistent, and get results.

In Health,
Charity

23 and 1/2 hours: What is the single best thing we can do for our health?

Avoiding Fitness Plateaus

The dreaded Plateau!

You have been working hard to meet a fitness or weight loss goal and suddenly you stop making progress.  

This happens to a lot of people and it can be frustrating, but it is avoidable.  Basically, it's your body's way of telling you that it has become accustom to what you are doing and you need to change things up.  Here is a list of things you can do to avoid a plateau or overcome one.

1. Add intensity to your workout.  If you always go at the same speed, go faster.  Try adding in a few sprints.  Sprints can be done running, biking, elliptical, rower, pretty much anywhere.  
2. Add more weight.  If you have been lifting 5 pound weights for a month your body is not going to respond anymore.  If adding weight is not an option, try adding more reps.
3. Decrease rest time between sets.  
4. Add more sets.  Three sets of any one exercise is considered optimal, but their is not much research about adding more sets.  I will say from experience that an extra set increases the challenge.
5. Add another workout day.  If you have been working out 4 days a week, try 5.
6. Try something new.  Maybe this is a good time to really shake things up.  Take a class, join a team sport, or learn a new workout.
7. Look at your nutrition.  If you are close to meeting your goal you may find that you have to get a little stricter to make it to that goal.  Make sure you are eating enough, but enough of the right things.
8. Avoid overtraining.  It seems counterintuitive, but too much exercise can actually impede your progress.  Make sure you are giving your muscles a rest for at least 24 hours.  For example, if you worked upper body on Monday, work lower body one Tuesday.  If you are feeling weaker, getting ill frequently, have an injury, or are extremely tired these can be sign of overtraining.  Listen to your body!

The bottom line is that you are going to get the best results, and continue to get results when you change things up frequently.  You need to keep your body guessing so it cannot adapt.  Sometimes that will mean getting out of your comfort zone.  It will be well worth the challenge when you make it to your goal.  You are stronger than you think you are!

In Health,

Charity

Exercise 101--Taking the Fear Out of Fitness

Do you go to the gym without a plan?  Are you intimidated by the scary looking machines.  Have no fear!  I am going to give you some basic information and exercises that can help you get started with confidence and get results.

A FEW TIPS...

• First, you should always have a plan.  Writing down your workouts not only gives you direction and helps you use your time more efficiently, but it also helps you track your progress.

• You have got to mix it up.  If you go to the elliptical every time and workout for forty minutes then go home, you are not going to see the results you are looking for.

• If you can afford it, get a trainer.  There is nothing worse than poor form.  It may not hurt now, but believe me it will catch up with you.  A trainer can help you get started, create a plan, set goals and keep you on track.

• Do not fear free weights.  Almost everyone should be lifting weights, even if it's just your own body weight (more on that later).  Women, you will not get bulky unless you have an abnormal amount of testosterone.  Adding weights will help you see results sooner.  

• Long slow cardio is out.  Science says it is all about high intensity interval training (HITT).  This means getting out of your comfort zone and working harder for a shorter amount of time.  Efficient, I love it!!!

• Always warm-up, cool down, and stretch.  There has been some controversy about the best time to stretch.  The latest science says the end of your workout is best.  Never stretch cold muscles.  If you are very stiff, do some gentle stretching after your worm-up.

• Dress appropriately.  Comfortable clothing that is breathable and not too hot, a good sports bra (women only, please :), and proper shoes are a must.

• Bring a water bottle.  Drink a glass of water prior to your workout, sip regularly during, and drink another after.

• Eat appropriately.  To get the most out of your workout, eat about 2 hours prior.  A combo of carbs and protein will give you energy.  Eating after will help you recover.

• Quality over quantity.  As soon as your form breaks, you need a break too.  Don't risk an injury by getting sloppy.

• If you don't know what an exercise is for, don't do it.  You should always know what muscles you are working so you can focus on making your movement more effective.  If you are doing a triceps kickback and are feeling it in your shoulder, something is not right.  I have seen some pretty funky exercise moves in the gym that I can't figure out.  Some things really have no practical purpose.  Stick to what you know, and get help to learn new things.

• Stop if something doesn't feel right.  Learn the difference between normal fatigue and pain.  You should work to the point of discomfort, never pain.

• Be consistent.  Exercise at least 3 times per week.  Anything less than that is ineffective.

Ok, so those are some basic preparations, now lets talk about some basic exercises.  There are a few moves that I start almost every client out with.  These are what I consider staples in our exercise repatuar, and you should learn how to do them with perfect form before you can move on.

Squats

If you are a beginner or very deconditioned, you can start by sitting in a chair and standing up, repeat.  Another way to start is with an exercise ball placed between your back and a wall.  Lean against the ball as you lower into a squat.  You should be able to see your toes when you are down in your squat.  If not, step your feet out further from the wall.  Keep your abdominals pulled in tight, shoulders neutral and relaxed, and back straight.  Don't forget to breath.  Inhale down, exhale up.  Try to get your thighs parallel to the ground.  It's ok if you can't, keep working on it.

Pushups
Don't be intimidated by the pushup.  I have had women in their 70's doing pushups.  If you modify, even the most unfit individual can do them.  Start by facing a wall.  Put your hands on the wall at shoulder height and distance.  Walk your feet back until you are at an angle, body straight, and on your toes.  Lower toward the wall using your arms, body straight, push back till arms are straight but elbows and not locked. As you get stronger, try placing your hands on a lower surface like a counter top or bench.


Plank
The plank is a great way to get in touch with your abdominal muscles if you haven't used them in a while.  If you cannot feel your ab muscles pull in or do not know how to pull them in (like after childbirth) start with planks.  Crunches will do you no good if you are not pulling in your ab muscles.  The plank is a basic pushup position.  You are on your hands and toes forming a straight line.  You can also try it on your elbows.  Watch to be sure your butt isn't up in the air, neither are you sagging into a sway back position. Create a straight line from your shoulder to your wrist as well.  Hold for as long as possible.  Try to increase your time as you get stronger.

Walking/Running
Almost anyone can walk and you can use the great outdoors free of charge.  The only thing you need is some good shoes.  If you are not sure what kind to get, go to a store that specializes in athletic shoes.  They will help you pick the right ones.

Putting it Together.  The Six Week Challenge.
Here is a sample Six week plan to try with only these moves.  These will take 20-40 minutes.  In the beginning, rest as much as you need to between sets.  As you get stronger, decrease your rest time until you can go through all three sets with no rest.


Beginner Workout 
Walking warm-up 5-10 minutes
10 Pushups
10 squats
Plank as long as possible
Walk as briskly as possible 5 minutes

Repeat 3 times

After a few weeks you are feeling stronger.  It's time to add on.

Intermediate Beginner Workout
Walking warm-up 5-10 minutes
12 Pushups
8 Squats plus 8 plie squats  Bring your feet out wider, toes pointing out to the sides.
Plank (add on 15 seconds to your longest time)
Walk briskly 7 minutes

Repeat 3 times

You might be ready for this after two weeks of the intermediate beginner workout.

Advanced Beginner Workout
Warm-up 5-10 minutes
15 Pushups (if you have been modifying try a lower surface)
10 Squats
10 plie squats
Plank (add on another 15 seconds)
Walk briskly or jog 10 minutes

Repeat 3 times

With consistency, you should be feeling more fit in a matter of a few weeks.  Think positive thoughts!  You can do it!

In Health,
Charity

  

NO MORE EXCUSES

HOW MANY EXCUSES DO YOU HAVE FOR NOT WORKING OUT?

I'm tired

It's boring

No Time

My big toe hurts

Bla, Bla, Bla

  

IT'S TIME TO END THE EXCUSES--TODAY IS THE DAY

Exercise is like brushing your teeth.  That's right,  do you wakeup and rush to the bathroom all excited to brush your teeth?  Probably not.  Do you do it anyhow?  Gosh, I hope so!  So, Exercise is like brushing your teeth.  You get up and do it because you know you need to.  Make it a habit.  NO EXCUSES!

Sorry, I have to vent a little, but the bottom line is that tomorrow may not be a better day.  Today is the day that you have right now.  It's all a matter of making the choice.  Either you want to take action or you have to be happy where you are.  It is all up to you.

In Health,
Charity

Eat Out and Lose Weight

So, it's the weekend and for us that means some dietary splurges.  I'm not justifying, just admitting. :)  For us, the weekend usually means some eating out.  There are some ways you can splurge on the weekend without undoing all of your good eating during the week though.  Here are some of the tricks I use.

• Share a meal.  My husband and I usually find something we can split.  Not only do we save money, but we never go away hungry.  Restaurant servings are way too much food for one person.  If you can't share, have the server box up half of your meal to take home.
• Don't drink your calories.  Water is always the best choice.  It's free, helps flush out fat and fills you up.
• Decide where you want to splurge before you start.  Do you want the bread before your meal or desert after.  Try not to do both.
• Get your dressing on the side.  
• Start with a soup or salad. It takes about 20 minutes for your body to tell your brain your full.  If you're a fast eater--like anyone who has kids--you may have overeaten before your body has a chance to let you know.  Starting gradually will give your hormones a chance to keep you from overeating.
• Avoid cream and butter sauces, anything "crispy", breaded, or fried.  Opt for grilled veggies and meats and tomato based sauces.
• If you know you are going to splurge later in the day, make an effort to eat really healthy the rest of the day.

Have a great weekend!!!

In Health,

Charity

Pregnancy and Fitness

I am 25 weeks (and counting) along with my forth pregnancy.  I am sitting here trying to determine if I should go and workout or write on my blog.  So, the topic of pregnancy fitness comes to mind.  There is so much misinformation about staying fit during pregnancy, so I though I would give a few facts.


(Disclaimer:  Always consult your Doctor before beginning any exercise program.  These tips are intended for healthy moms and babies who have no conditions that would contraindicate being physically active.  When in doubt, ask your doctor or midwife.)

Ideas about fitness during pregnancy have changes a lot during the past several years.  We have gone from considering pregnancy to be a delicate condition, to being a normal healthy process.   Walking has been considered a good safe workout that most women can preform.  However, now many athletic women are taking it to the next level, and finding that they can maintain their fitness level throughout their pregnancy.

BENEFITS:

Some of the basic benefits of exercise in pregnancy are staying healthy, improved mood, decreasing some discomforts, building stamina for labor, and faster postpartum recovery.

We all know that exercise is good for our heart, but there is some exciting new evidence that it also benefits your baby's heart.  A 2011 study found that women who exercised at least 30 minutes, three times a week boosted babies' heart up to one month after birth.   Another study in 2008 showed that women who exercised had fetuses with lower heart rates--a sign of heart health. In a 2010 study, researchers reported that exercise led to a modest reduction in birth weight. (The Independent, April 2011) Increased weight at birth has been linked to obesity in childhood and diabetes.

Another cool fact I have read is that exercise early in pregnancy helps the placenta create more blood vessels and consequently brings more oxygen and nutrients to the baby.

EXERCISING SAFELY:

In a healthy pregnancy, even a previously sedentary women can safely begin an exercise program.  It is always important to discuss exercise with your healthcare provider to help decide what activities are appropriate for you.  Walking is considered safe for most women.  Some other examples are swimming, stationary biking, elliptical machines and low impact aerobics.  Jogging is also considered safe if you were a runner before your pregnancy.  There still seems to be some confusion about exercising and heart rate.  I have read several articles that recommend that a pregnant women's heart rate does not exceed 140 bpm.  This is outdated information.  The following is a quote from the head of obstetrics with the Mayo Clinic.

If you exercised regularly before pregnancy, there's no need to focus on your heart rate for exercise during pregnancy.

Years ago, some experts recommended a heart rate of no more than 140 beats a minute for exercise during pregnancy. Today, however, heart rate limits aren't typically imposed during pregnancy. For healthy women, the Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity — preferably spread throughout the week — without any specific heart rate limits.  ( Roger W. Harms, M.D., Mayo Clinic, 2011)

Avoid the following:

• Breath Holding
• Any activity where you might risk falling
• Activities that may cause abdominal drama
• Waist twisting movements
• Overheating
• Lying on your back after the first trimester
• Exercise that puts excess strain on the abdominal muscles, like crunches or double leg lifts

Things to keep in mind:

• Drink plenty of water--a cup before, one every 20 minutes during, and one after. (more if it's hot)
• Don't get overheated.  A temp over 102 for more than 10 minutes is considered dangerous.
• Calories--A women with a normal BMI is recommended to get 300 more calories more per day than before pregnancy.  You may need more if you are exercising.
• Your center of gravity changes during pregnancy and you may lose your balance more easily.
• Stop exercising if something doesn't feel right.
• Hormones cause your ligaments to stretch increasing risk of injury.
• You will probably get out of breath faster.
• Take time to warm up and cool down.
• Don't stop suddenly.  This may cause blood to pool in your extremities causing faintness. 
• Lying on your back could impede blood flow and oxygen to the baby.

Common pregnancy exercises:

• Kegels--If you don't know how to do them, google it for more detailed info.  These internal contractions work the pelvic floor muscles which support your urethra, bladder, uterus and rectum.  Very important!
• Pelvic tilt/angry cat--These are done on your hands and knees.  Inhale and tighten your abdominal muscles tuck your buttocks under and round your back.  Relax back to neutral position as you exhale. Repeat
• Squat--stand facing a chair for support, feet slightly wider than hip width toes pointed out.  Lower toward the floor as if sitting in a chair.  Keep the weight in the heels. Inhale, Exhale as you rise to standing position.  
• Tailor Pose--Sit against a wall.  Bring th soles of your feet together.  Gently press your knees away from each other.  Keep this position for as long as you are comfortable.

Weight training:

It is important to keep your movement controlled to avoid injury.  Remember your ligaments will be looser during pregnancy.  When in doubt use a lighter weight and increase repetitions.  You may want to avoid lifting weights while standing to prevent blood from pooling in your extremities.  You also should avoid any situation where you could drop a weight on your abdomen.  Lifting weights overhead is generally not recommended.  The reason for this is that many women do not have the abdominal strength or technique to do this safely.  Extra care needs to be taken because of hormone induced loser joints.  So, if you have been lifting for a long time and have maintained abdominal strength throughout your pregnancy, it's probably ok for you to continue cautiously.   If you are new to lifting, it is probably best for you to avoid lifting overhead.

The following exercises are considered safe to preform during pregnancy.  You may want to try sitting on a bench, ball, or chair to do them.  

• Shoulder Raise--Front and Lateral
• Seated Row
• Plie Squat
• Tricep extensions
• Bicep Curls
• Push ups or modified pushups
• Planks

This is by no means a all inclusive list.  There has not been a lot of research done in regards to weight lifting during pregnancy, so sometimes you just have to use your best judgment.  

As always, if you have any questions ask your caregiver.  Listen to your body.  If it doesn't feel right, stop. Have a safe, healthy, fit pregnancy!

In Health,

Charity

7 Reasons You Can't Lose Weight

1.  Inconsistant

In order to lose weight, you have to commit to a consistent workout and eating plan.  Decide when and where you are going to workout.  Decide what your workout will be ahead of time and don't let yourself be sidetracked.  Working out first thing in the morning is a really good idea, because other things have a way of coming up and interfering with your plans.  Getting a good workout in once or twice a week is not  enough for most people.  Aim for at least three workouts per week.  Five or six days would be better if you are having trouble dropping the weight.  I am a big believer in the effectiveness of shorter workouts.  Even if you don't have the time to commit to an hour, get in what you can.  

Try food journaling.  Statistically, people who write down what they eat do better.  Make sure you count every bite.  The handful of crackers you eat when packing your kids lunch is probably about 100 calories.  Also, plan your snacks and meals ahead of time.  When you are famished you are less likely to make great food choices.  

If you are still having trouble being consistent, try accountability.  Get a friend to workout with and check in with each other.  Try hiring a trainer.  Start a weight loss competition at work. 

2.  Stress

Your body is not great at dealing with on-going stress.  Stress causes an increase in the hormone cortisol.  Our hormones are what regulate appetite.  This is especially a problem if you are an emotional eater.  To get your stress under control, look at what you can change in your life to make it less stressful.  A lot of stresses are beyond our control, but you can counter that a bit by taking control of the things you can.  Also, try to find things you enjoy.  Yoga is an effective stress buster for many people.

3.  Inadequate Sleep

People who don't get enough sleep tend to take in more calories.

4.  Rewarding with Food

After a good workout it's easy to justify a little treat, but it may just be sabotaging you efforts.  Find other ways to reward yourself that do not involve food.  If you are really serious about losing weight, you may have to forgo your favorite treats for a while.

5.  Medical Problems

There are many medications that can interfere with weight loss; birth control, Steroids,  and antidepressants just to name a few.  Also hormone imbalances and thyroid disease can sabotage your efforts.  If you are having trouble losing weight, it might be worth it to see your doctor.

6.  Plateau

If you have been losing weigh and suddenly your weight loss stops, you may have hit a dreaded plateau.  The best way to overcome a plateau is to change things up.  Try a different workout.  You may need to increase your intensity and frequency.  Also, as you get closer to your goal weight it generally becomes more difficult to lose.  You will need to be very conscious of nutrition.

7.  You Don't Need to Lose Weight.

It is possible to be over fat, but not overweight.  Consequently, even though you are exercising, you may not see the number on the scale dropping.  That is because you are building muscle as well as losing fat.  A better way to track your progress would be to have your body fat checked.

I hope these tips help and inspire you!

In Health,

Charity  

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My Favorite Workout

I am going to share with you my favorite workout.  This is the workout I do when I don't have the time or feel motivated to workout.  It is a full body workout you can do at the gym or at home, and it only takes 20 minutes.  The trick is to keep moving.  You want to go from one exercise to the next without pause.

Equipment Needed:
Pull-up bar

First, you need to warm up, 5 minutes.  I like to use the treadmill for this, but you could climb stairs or use any cardio equipment you have.

10 pull-ups
20 pushups
20 jump squats
3-5 minutes of intense cardio
Repeat 3 or more times

Cool down and stretch

This is a difficult workout (that's what makes it so effective).  Use your best judgement.  If something doesn't feel right, stop.  If you are a newbie, take it slower and take rest breaks as needed.  As always, consult your doctor if you are beginning an exercise program.

If you like it, post a comment and let me know.

Enjoy in good health,

Charity

How to Create a Home Gym

Making the decision to get fit is just the first step.  Next you have to make a plan.  Where are you going to preform your workouts?


Health club memberships are nice, but pricey.  If you have children you may have to pay extra for child care.  You also have to factor in the time spent bundling up kids and driving to and from the Gym.  On the other hand, you will have access to a variety of high quality equipment, trainers or fitness coaches and gym buddies.  You may also find it motivating to know that you have to pay regardless if you go, so you better get your moneys worth.


A less expensive alternative is creating a home gym.   One of the benefits of doing your workouts at home is convenience.  Everything you need is right there, it's open 24 Hours and any ratty old sweats and T will do.  I'm a little bit of a germ-a-phobe (and I have seen and smelled some pretty disgusting things at the gym) so another bonus to being at home is cleanliness.  Childcare is also optional.  Fitting in a workout during nap time can work.


 If you have some extra space that you can deliniate spacifically for your workout area, that is optimal, but not imperative.  You are going to want to have some equipment though to keep your workouts interesting and to challenge yourself.  It is nice to have a space for at least a treadmill or elliptical.  Some varieties of treadmills easily fold up.  That might be a good option if you are tight on space.  You can also utilize stairs if your house of apartment has them.  Check craigslist for used equipment if you want to get a good deal.  It's amazing how many people pay top dollar for equipment and never use it.  It is helpful if you can try out different kinds before purchasing to see what you like.


Treadmills vary in price and quality.  You may be able to get away with a less expensive model of you only plan to walk on it, but if you are a runner you are going to want something more solid.  You can also spend more for gadgets like heart rate monitors and programs etc.  Some of the brands I like are Precore--top of the line, Startrack and True--that's what I have.  I'm sure there are others.  You need to do your research and try some out to see how they feel.


Ellipticals also vary quite a bit.  You want a model that is comfortable and does not put pressure on your knees.  Your heals should stay on the pedals throughout the revolution, and your knees should stay in proper alignment (not bending past your toes or splaying out to the side).  The Precore is the only one that I know of that has an adjustable incline.  I have an Octane and it's awesome.


You will also want some dumbbells.  Three pairs is all you will need to start.  The least expensive weights are the plain metal ones.  You can find them at Walmart.  They sell for about a dollar per pound or less.  For newbes, a set of 5's, 8's and 10's is a good place to start.  You can always add on as you get stronger.


An exercise mat is helpful, but if you have carpet you might be able to get away with just a towel.


An exercise ball is a good investment.  They are inexpensive and versatile.  They can double as a weight bench and are a great way to add challenge to pushups and planks.  They make a great desk chair too.  Bonus!  They are sold in different sizes based on height.
under 4’10″ 16″ or 42cm
4’11″ – 5’4″ 21″ or 55cm
5’5″ – 5’11′ 25″ or 65cm
6′ and taller 29″ or 75cm

These few simple things can get you started on your path to fitness.  I will be adding some posts with some home workouts to get you started as well as some tips for staying motivated and making time for workouts.  

In Health,

Charity

Eat to Lose weight

                                 You need to eat if you want to lose weight. 

 In fact, cutting calories drastically will not only make you grumpy, but it may sabotage your weight loss efforts.  When your body does not get the calories it needs it may slow down your metabolism because it literally thinks it's starving.  The following are 11 of the best foods for weight loss as presented by realage.com.  Skip the trendy diet foods and enjoy real food that you and your family will love.

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Yogurt

Mmmm. This creamy, tangy snack is loaded with calcium -- and studies show that calcium may curtail weight gain by hindering the absorption of fat in the small intestine. 

Eggs

Turn breakfast into a fat-burning morning boost by skipping the stack of pancakes and feasting on a couple of eggs instead. According to a study, huevos beat out carbs when it came to helping folks feel full longer and helping them beat back snack attacks later in the day. 

Pistachios

Nuts may be high in fat, but it's the healthful unsaturated kind of fat found in pistachios. And like all nuts, pistachios offer lots of hunger-curbing protein and fiber. All of these qualities together explain why adding pistachios to the diet helped dieters in a study curb their appetites and lose more weight. 

Grapefruit

Of all the foods rumored to boost weight loss, grapefruit is likely the most famous. And research confirms that this fruit's get-slim celebrity status is for real. One study in particular revealed that eating half a grapefruit before each meal helped dieters shed more pounds than people who skipped the tart appetizer. 

Avocado

This green goddess of heavenly, creamy taste can help you whittle your waist. It's true! Researchers suspect that the unsaturated fat in avocados may ratchet up body levels of the hunger-halting hormone called leptin -- a hormone that lets your brain know that you're full, so you stop eating. 

Mushrooms

If you want to try an easy and tasty calorie-cutting trick, then replace the meat in your favorite recipes with mushrooms. You'll automatically cut about 420 calories out of a meal, partly because you'll skip all the belly-padding saturated fat contained in meat. 

Olive Oil

This rich-tasting oil found in salad dressings and marinades contains a hunger-busting monounsaturated fat called oleic acid -- which triggers a complicated process in the gut that ultimately tells your brain you're full and makes you want to stop eating. 

Whole Grains

Ready to trade your belly bulge for a flat tummy? Then toss your refined grains into the garbage, and eat more whole grains instead. Research shows this one move can help whittle your middle. We're talking brown rice, quinoa, steel-cut oats, whole-grain cereal, and 100% whole-wheat bread and pasta. 

Red Pepper

Add some heat to your meals and you'll boost not only the taste but also the effectiveness of your weight loss diet. A dash of cayenne pepper or some diced jalapeno or red peppers will do the trick. They all contain capsaicin -- the heat-inducing compound in red peppers that, according to research, tamps down appetite and curbs food intake later in the day. 

Fava Beans

Creamy and hearty, fava beans are a lean protein source bursting with flavonoids. And in a 14-year study, these special antioxidants were shown to help hinder the accumulation of extra belly fat. 

Rice with Veggies

Adding some high-fiber vegetables like broccoli, carrots, and kale to your rice will obviously help lower the calorie count. But not only that. Adding veggies to rice at lunchtime appears to slow stomach emptying, according to research. The end result? You feel full longer. In fact, people in a study ate much less at dinner when they added veggies to their rice at lunch. 

Words! Words! Words!

There is this episode of the Biggest Loser where Bob, calm zen like Bob,  basically loses his mind and goes postal on one of the contestants.  He says something like Words! Words! Words!  Stop talking and just do it!  My version is lacking the original potty mouth cussing, but you get the idea.

I have a challenge for you.  Make 2012 a year with no regrets.  Take stock of the things in your life that need to change, and get to work.  Stop talking about what you could or should do and actually do it.

Find people who are going to support you in your change, and put some distance between you and the people who bring you down.

Make the decision.  Commit to it.  Take the steps to make it happen.

Tick Tock!  Life is passing.  What are you waiting for?

In Health,
Charity

Kale, It's actually food

I have been branching out, imposing new foods on my family and the latest is Kale.  I often wonder about some of the mysterious leafy greens at the supermarket located just beyond the romaine.  With their dark green color, you know they have to be chock-full of nutrition. (I wanted to add some nutritional info here, but there was so much that I decided to just give you a link. www.nutrition-and-you.com/kale.html)  So we gave Kale a try.  First, I used it in a Quinoa and red lentil stew and recently I made Kale Chips.  I have heard them described as tasting similar to potato chips, and while I didn't think that was likely, I decided to try it out.


The Verdict:  Not Bad!


My son thought they were delicious.


My daughter (who at 13 I can count on for an honest opinion) thought they were ok, but weird.


My Niece felt as if she had eaten seaweed.  I'm not sure that she has consumed seaweed, so it's an opinion.


My husband was not grossed out.


I thought they were pretty good.  Defiantly something I would not feel guilty about snacking on when I need something salty.  They are a little like potato chips in flavor, but you're not going to fool yourself into thinking you are eating chips.  One of the things that I really like is that kale has mild flavor.  Much milder than spinach.

The Recipe:

One Bunch of Kale removed from the stem and cut into pieces

One TB olive oil

One teaspoon salt (used sea salt, so I used a little less)

Bake at 350 for about 10 minutes.  I would recomend stiring them around a few times so the edges don't burn.  They are done when they are crispy.


Enjoy in good health!


Charity

New Years Resolutions--How to set goals that stick

January is the month of resolutions.  It's a great time to look back on the year and see where you are, and were you want to make changes.  Unfortunately getting a resolution to stick is not as easy as making one.


Recent research shows that while 52% of participants in a resolution study were confident of success with their goals, only 12% actually achieved their goals. A separate study in 2007 by Richard Wisemen from the University of Bristol showed that 78% of those who set New Year resolutions fail. 


That seems a little daunting.  So lets look at some of the things you can do to make your Resolution last.  


1.  Set Goals.  Instead of saying, "I want to lose weight."  Set measurable goals such as losing 1lb per week or fitting into a certain outfit.


2.  Make a practical plan.  What specific steps are you going to take to reach this goal?  For example, I am going to exercise for one hour on Monday, Wednesday and Friday at 7am.


3.  Share your goals with others.  Research has shown that people who have support and accountability are more likely to be successful.


4.  Write it down.  Seeing your goals and plan in black and white makes them more concrete.  Posting reminders around can help keep you on track.


5.  Don't get discouraged if you slip up.  Rome wasn't built in a day, and it takes time to change thoughts and habits.  If you divert, don't beat yourself up, just get back on track.


6.  Remember why this goal is important.  Make it very personal.  If you want to get healthy write down reasons why.  Keep these visible, so in a moment of weakness you can remind yourself.


Have any other ideas?  I would love to hear them!  Feel free to post.


Have a happy, healthy New Year!