Workout Tips From Those Who Know

It can be hard to motivate yourself to get up off the couch and be active. Here are some great tips from Webmd.com from the fitness pros. Try to start incorporating them into your life, it will be so worth the effort and you will start to feel so much better!

1. Be Consistent
Start slow and just stick with it. Don't think on that first day you will be able to go and run 3 miles and not have it be hard for you. Start by walking on the treadmill for 10 minutes and gradually work your way up. Just make sure you are doing it every single day, it doesn't matter what you are doing, just be consistent at it.

2. Follow An Effective Exercise Routine
The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

• Strength Training: 20 minutes two times a week is all that you need to get your body tone. The added benefit of adding more muscle to your body is that it increases metabolism so you are burning more calories all day long.
• Interval Training:  "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise: Try to get in at least 30 minutes a day of low to moderate physical activity. Great options are walking, running, dancing or a Spin class. 

3. Set Realistic Goals 
 Don't strive for perfection or for some crazy unattainable goal that you realistically cannot meet. Focus on increasing your healthy behaviors, that is what will make the difference. Don't think you can go run a half marathon this week. Just start out by walking 15 minutes and then from there work on increasing distance, time and intensity.

4. Use The Buddy System
Find a friend, relative or co-worker that you trust and one who also wants to establish a healthier lifestyle or already has established one. You can encourage one another and exercise together. It's a lot harder to stay on the couch and skip the gym when you know someone will be there waiting for you.

5. Be Happy
Be sure to pick something you enjoy. If you hate lifting weights then find other ways to gain body strength, there are lots of options. Find something that you like because then you are more likely to stick with it.

6. Watch Your Body Clock
Pay attention to when you have the most energy during the day. If you are a morning person then mornings are probably the best time for you to get in that workout. If you hate mornings and are sluggish then try after work. Find when your body has the most energy and your workouts will be a lot more fun and a lot more beneficial.

7. Be Patient
This is probably the most important one. Don't forget that things won't magically change overnight. This is a process and as long as you don't give up you will start to see changes!

5 Rules To Follow

You have probably noticed that there are tons of different diets out there. It amazes me at all of the different types that people have come up with to lose weight. For me, I can't diet. It is all about a lifestyle change. I eat healthier and I get a lot of exercise. None of this only eating certain types of food and cutting out different types, that just isn't something I can keep on and I don't like feeling restricted. So moderation in all things is what works for me. But whether or not you are a dieter or just trying to be healthier, read on. There is a lot of good information here!

Every single year, rating groups like Consumer Reports and U.S. News poll health experts and the actual dieters themselves to see which diets are most successful. Every year there are a handful that always rise to the top: Weight Watcher, the Dash Diet, the Mediterranean Diet, the Mayo Clinic Diet and clean eating. They tend to score the highest because of their effectivenenss, ease and safety. But they do have some common features so here are the top five rules that you should follow in your diet or healthy eating lifestyle.

1. They Push Produce

Normal recommendations are to eat 5 servings a day. That just won't cut it. You actually need seven to nine portions of fruits and vegetables a day when you are dieting. Veggies and fruits are fat-free and ultra low in calories. When your start to focus on adding produce instead of cutting things out, your calorie intake naturally drops and your health quotient rises, all without having those annoying feelings of deprivation set in.

2. They Prescribe Portion Control

Portion control is the companion to moderation. Eating until you are satisfied but not stuffed is associated with feeling more energy and less distress after meals. Plus, by eating smaller portions, the body becomes conditioned to feel "full" after smaller amounts of food. The easiest way to control portions at home is by using small bowls, plates, cups and glasses. At restaurants order appetizers and sides instead of an entree, or get an entree to share. By resetting what you think of as a portion of food you will eat less over time. 

3. They Allow Room For Treats

Research has shown that rigid diets with lots of rules about what not to eat are associated with eating disorders, mood disturbances and ultimately, failure to maintain lost weight. The good diets are flexible enough to enable you to practice good decision making out in the real world. Some diets call it healthy cheating, others may call it a reward, others say it is everything in moderation. But regardless of how a diet labels this rule bending, fitting in the occasional indulgence actually makes sticking to your diet much easier.

4. They Build In Social Support

Humans have a basic desire to mimic, and we subconciously mimic the behaviors of our friends. That is why you should expect to be as fat or slim as your companions. Research shows that dieters have greater success when they are supported by fellow dieters and healthy friends. And it doesn't matter whether or not your supportive friends live near you. That is why both online and in-person support groups work so well. Having support during your failures and successes makes you feel like you are not alone. That is what will help you stick with a plan even when the going gets tough.

5. They Add More Movement

When it comes to losing weight, eating fewer calories really is more important than moving more. But for keeping that weight off, regular physical activity really is the key. The best diet plans all promote moderate physical activity. The American College of Sports Medicine says that around 30 minutes of exercise each day is a good place to start. 

Planks

My gym was closed for maintenance or two whole weeks!  I attend Spin classes there 4-5 times a week and suddenly I was left without a workout!  I have a handful of workout DVDs that I really enjoy but after a couple of days of doing those I decided I needed to come up with something else or I was going to get bored.  It was still freezing outside so going for my long, brisk, walks wasn't an option so I started looking on line for workout videos.  I found some pretty good ten minute videos and I would do 3 or 4 of them back to back.  One of them had you do planks a couple of different times.  I knew that planks worked my abs and arms because they were burning so badly while I was doing them!  But then I stumbled upon this article on news.Health.com and have decided that I need to start incorporating planks into my workouts more regularly.  They are great for you!  Here are some of the things that I learned about planks...

Planks have exploded as one of the greatest core workout moves, and for good reason—they’re killer for your abs while also working the rest of your body. If you’re getting a start on your summer swimsuit bod, planks might be your best friend. While improved strength and muscle tone are reason enough to add planks to your workout routine, this move has many other health benefits that often go overlooked. Here are 4 things you should know about planks.

1. They improve your posture
Who knew that planks help to improve your posture?  Planks work your back, chest, shoulders, and neck in addition to your abs. Strengthening these muscles allows you to keep your shoulders back and your chest high. Planks also develop isometric strength in your core, which helps you stand up straight or sit up straight for long periods of time.

I was hooked after reading reason number 1.  I sit at a desk all day long and have developed horrible posture and am starting to deal with the negative effects of that.  I need to improve my posture badly!

Try a plank with elbow to knee rotation: Get into a basic plank on your hands, then drive your right knee and your left elbow to meet in the middle of your body. Return to the starting position, and repeat on the other side.

2. They’re easy to modify
Planks don’t discriminate. Whether you’re a beginner or a fitness guru, planks are a great workout move because they’re easy to adapt to your specific level. As a beginner you can start with basic plank moves and hold them for shorter amounts of time. For example, hold a basic elbow plank for 15 seconds. As you become more advanced, increase your time and try a harder position like a plank with leg extension (below). Before you know it, you’ll be holding a plank with leg and arm extension for a minute plus!

Try a plank with leg extension: Get into a basic plank, and then lift your right leg a few inches into the air so that your toes are off of the ground. Hold this position for a count of 10, and then switch to your left leg. As you improve, try extending your opposite arm in addition to your leg. Really advanced? Extend your same side arm and leg. 

3. They increase your flexibility
Planks are a great way to stretch out the back of your body, particularly your legs. Pressing your thighs up into position stretches your hamstrings while also stretching the arches of your feet. Side planks stretch out our sides, as well, especially when you extend your arm up over your head in line with your body. Planks provide the best of both worlds—stretching and strength training in one!

Try a rocking plank: Get into a basic plank and use your toes to rock your body forward and backward a few inches either way. This will help you to sink into the stretch in the backside of your body.

4. They test your balance
One of the reasons that planks and side planks are such great core exercises is that they require you to engage your abs to the max in order to stay upright. Particularly during side planks or planks with extensions, your balance is tested and therefore, improved. If you really want to work on your balance, planks on a stability ball are a good challenge, as well.

Try a side plank with leg raise: Get into a side plank with your legs stacked. Lift your top leg up and hold for a count of one. Lower it and repeat. Switch sides after working your first side.  

Source: Jennifer Cohen, a leading fitness authority via Health.com

How Much Candy?

Before you dive into that candy bowl or your kid's bag full of candy, think about how much exercise it will take to burn all of that sugar off.  It might make you re-think things. Thanks to Live Better America for this awesome chart that really puts into perspective the effect of treats you eat!  It just might make you think twice before you eat that candy tonight.

Think Of It As Ten MInutes At A Time

You probably think that getting in shape requires a huge investment of your time and you don't have a lot of time to spare.  Well, getting in shape really doesn't require a huge investment, especially if you break up activities into ten-minute blocks and spread them throughout your day.  Whenever you have a free ten minutes you do something and before you know if you will be feeling better, have more energy and be healthier.

To achieve and maintain fitness though you need to engage in four basic types of activity.  Do things from different categories throughout your day to make good use of those ten minutes.

Aerobic or endurance. Brisk walking, cycling and swimming are all really good choices.  You need at least 150 minutes of moderately intense activities a week.  You can achieve that goal in ten-minute increments--such as three times a day, five times a week.  Or if you prefer you can get the same benefits from 75 minutes of vigorous activity such as jogging and running throughout the week.

Strengthening. Lifting weights and stretching resistance bands are two good options.  If you don't have access to either of those then using your body weight is also a great option.  Aim to do at least one set (eight to 12 repetitions) of strengthening exercises on two or more days a week.  Work all major muscle groups.

Balance. Standing from a seated position and walking backwards are two examples to increase your balance.  Try to do these activities at least three days a week.

Flexibility.  Move through some stretches when your muscles are warmed up. 

You don't have to limit yourself, doing more than the minimum amounts can bring even more health benefits.  But make sure to start slowly and build gradually.

Most importantly, make sure that you chose activities that you enjoy.  That way you will be motivated to keep them up and you may even find yourself looking forward to those exercise breaks.

Source: SelectHealth

How To Stay Mentally Tough During a Workout

You’ve been there — we’ve all been there — during a workout: you are dripping sweat, out of breath and ready to surrender. You are thinking I must be out of shape! Thats not entirely true. Your mind and body greatly influence one another, and you could just be mentally flabby. Even non-exercise-aholics can benefit from getting their minds in fighting shape. Mental strength boosts your self-esteem, not just during your elliptical marathon but across every aspect of your life.

So, how do you whip your mind into shape? Enter the adage “Practice makes perfect.” By consistently practicing a few choice tactics, you will not only be able to get through your workout but you will really be able to appreciate it and actually enjoy it.

Pre-Workout Prep

Make a playlist

Music gives you extra pep in your step when you’d rather be anywhere else. Update your playlist often and pay attention to the songs’ order. Strategically place upbeat tunes at the middle and end to combat mental exhaustion. If you are getting tired of your music talk to friends and see what songs motivate them to work out and try those out!

Develop an inspirational manifesto

A list of three or four fitness goals will encourage you and serve as an ongoing pep talk delivered to you by, well, you. Stick to positive words and be very specific.  Sign up for that race to give yourself a deadline and something to work towards.  And have the integrity to follow through!

Mid-Workout Motivation

Get comfortable being uncomfortable

Toned muscles don’t just happen. You have to work them beyond what’s comfortable, to the point of complete fatigue. Embrace the sensation by affirming out loud that pain is all part of the plan.  Learn to love it, you will begin to crave that burning because that is when you will know you are working hard!

Stare at the results

Your new shapeliness, stamina and strength will keep you coming back for more. Look down at your body or in the mirror while working out. See only the good: the emerging muscle, the nicer lines. Consciously make a link of your investment with the results.

Post-Workout Reflection

Focus on times when you were tough

Take pride in the moments you climbed over a mental wall during your workout. Staying in an exercise for even 10 more seconds helps the mind, and muscles, grow stronger. Before you know it, you’ll have the endurance to withstand an even more intense fitness routine.

Forgive and forget

Let go of any moments of mental weakness. Dwelling on the negative only drags you down; instead, be your own best cheerleader. Remember what you did right and challenge yourself to push through next time. Mental toughness is only as hard as we perceive it to be. Perceive it to be no big deal and yourself to be one tough cookie.

Source: Live Better America

50 Ways to Burn 100 Calories: Part 2

Sports and Leisure Activities:

Basketball, shooting hoops: 20 minutes
Bowling: 30 minutes
Dancing around the living room: 20 minutes
Darts: 35 minutes
Golfing, carrying clubs: 15 minutes
Ice skating, moderate: 18 minutes
Kickball: 13 minutes
Mini golf or driving range: 30 minutes
Playing catch with a football: 35 minutes
Playing Frisbee: 30 minutes
Playing soccer, casual: 13 minutes
Skiing, downhill: 10 minutes
Softball or baseball: 18 minutes
Tennis (doubles): 21 minutes
Tennis (singles): 15 minutes
Treading water, moderate effort: 23 minutes
Volleyball, recreational: 26 minutes
Water Skiing: 15 minutes

50 Ways to Burn 100 Calories: Part 1

Every single thing that you do burns calories-breathing, sleeping, standing, and all of the activities and other active pursuits you enjoy.  But what does it take to burn 100 calories?  You might be surprised by how little-or how much- activity you have to do to achieve that goal of the daily calories you want to be burning!  To put it all in perspective read through these 50 ways to burn 100 calories.  From standard exercises at the gym, to everyday chores around the house, you just might be surprised.  Keep in mind that not all movements are created equal.  To classify as a cardio exercise you must be working between your target heart rate and maximum heart rate.  Even though periods of less intense activity don't classify as part of your "workout", they still provide health benefits and burn extra calories.  And all are much better than just sitting around!!

(Values are approximate and are based on a 150 pound person.)

Workouts:

Biking: 23 minutes of casual biking
Cardio dance class: 15 minutes
Elliptical: 8 minutes
Jumping rope: 9 minutes at a moderate intensity
Lifting weights, vigorously: 15 minutes
Pilates: 24 minutes
Rowing machine: 13 minutes
Running stairs: 6 minutes
Running: 9 minutes of running at a 6 mph pace
Swimming: 15 minutes of moderate intensity
Walking stairs: 11 minutes
Walking: 20 minutes of walking at a 3 mph pace
Water aerobics: 23 minutes
Yoga: 20 minutes
Zumba: 11 minutes

Exercise Your Brain

A good workout not only burns fat, strengthen your heart, and keeps diseases like diabetes at bay--it improves your mental health too.  Work up a sweat and you will:

Stay Sharp: A new study in Medicine & Science in Sports & Exercise shows that people who maintain at least a moderat lever of cardiorespiratory fitness cut their risk of dying from dementia in half. 

Think More Clearly:  Thirty minutes of jogging can improve cognitive skills, like comprehension and attention, according to a study in the International Journal of Psychopysiology.

Remember This: Research conducted in Ireland's University of Dublin found that performance on a memory test got significantly better after only 30 minutes of cycling.

Up Your IQ:  Forty minutes of vigorous activity like running, a day for three months raised scores 3.8 points on average in a Georgia Health Sciences University study.

Feel Happier:  Get moving for at least two hours per week and you're 70 to 85 percent less likely to be depressed or anxious, or to burn out, per a  study in the journal Mental Health and Physical Activity.

Source:  Shape Magazine

Exercise Lingo--Explained!

Whether your work out to a DVD or a class at the gym, do you ever feel like the instructor is speaking a foreign language?  I know I sure do at times!  Here are a few of the most common ones explained:

Anaerobic Exercise: A high-intensity activity (like sprinting or heavy weight lifting), usually performed for fewer than two minutes.  Your body uses phosphates and glycogen instead of oxygen as fuel.  It ups speed, power, strength, and endurance while blasting calories.

Compound Exercise:  A movement that occurs at several joints, working multiple  muscle groups.  This would be something like squats, which involves bending the ankles, knees and hips to target the hamstrings, quads and glutes.

Drop Sets:  A technique that involves starting an exercise with the heaviest weight you can lift then decreasing the load with each set.

High-Intensity Interval Training:  Alternating short bursts of exercise at a very challenging effort level with periods of recovery at a moderate one.  It boosts endurance and burns the greatest number of calories in the least amount of time.

Plyometrics:  Quick, explosive moves-such as jumping-that increase muscle strength and power while blasting calories. 

Superset:  A set of two exercises done back-to-back, without rest in between.  These moves can work opposing muscle groups--like biceps curls and triceps kickbacks--or the same body part.

Target Heart Rate:  The beats per minute you should aim for during cardio exercise, based on your intended exertion level.  For low-intensity exercise, shoot for 50 to 60 percent of your heart rate max; for moderate, 60 to 80 percent; and at a high intensity, between 80 and 90 percent.

Weight-Loss Help: How to Stop Emotional Eating Part 3

How to Regain Control of Your Eating Habits

Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:

• Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.
• Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
• Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.
• Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.
• Snack Healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn., Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
• Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller longer.
• Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that ensure better health.

• --from MayoClinic.com