A Fitness Minute

A Great Ab Workout

2012-01-26T13:38:00.000-08:00

Courtesy of SparkPeople.com

2011-12-25T13:46:00.000-08:00

The Christmas Attitude Begins With Gratitude

Merry Christmas and a Grateful New Year!

Thanks Bonnie For Helping Millions To Get Fit

2011-12-21T09:40:00.000-08:00

She entered the national spotlight as an author of a 1955 report to President Dwight D. Eisenhower that said 56 percent of American children had failed at least one of a battery of fitness measures, including leg lifts and toe touches. By contrast, only 8 percent of European children had failed even one test component.

The study came to be referred to as “the report that shocked the president,” who worried that slack American youth would make less-than-intimidating soldiers. It resulted in the creation of the President’s Council on Youth Fitness, now the President's Council on Fitness, Sports and Nutrition.

Ms. Prudden believed the cause was children lollygagging in front of the television and not walking to school or performing old-fashioned chores.

She became one of the first exercise instructors on television, appearing as a guest on the “Home” and “Today” shows on NBC in the 1950s, and then on a syndicated show named for her in the 1960s. She wrote fitness articles for Sports Illustrated. She recorded a half-dozen records and wrote 15 books.

She never stopped exercising. Even triple bypass heart surgery at 92 did not hinder her daily routine, by then largely done in the swimming pool or in bed, for which she had devised a set of rigorous exercises.

Bonnie died on December 11th at the age of 97.

2011-11-18T08:06:00.000-08:00

2011-10-30T07:05:00.000-07:00

2011-10-02T13:52:00.000-07:00

Best Exercises For Tightening Up Those Glutes

2011-09-02T14:17:00.000-07:00

Standing Hip Extension

Hold onto the bar or cable machine for balance. Only use a weight that you can lift smoothly, without momentum, and make sure the weight stack does not slam between reps. Do not lean forward or backward as you move your leg. Keep the leg stiff and straight as you extend back.

Do 10 reps, 4 sets each leg.

Another way to do this exercise is with ankle weights. It works just as great. I recommend 10lb. ankle weights on each leg. Be sure to hold onto something sturdy as you do the exercise.

Wide Leg Squats With Dumbbell

Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair. Squeeze glutes as you straighten legs to starting position to complete one rep. Make sure knees do not pass the line of the toes. Do 10 reps, 4 sets.

Lying Hip Extension
Lie on floor or mat. Place one leg straight and bend the other leg with foot flat on floor or mat. Place arms down on mat to each side of hips. Raise body by extended hip of bent leg, keeping extended leg and hip straight. Return to original position lowering body with extended leg and hip straight. Do not arch back. Keep leg straight as you lift it up. You are pushing up the hip with the other foot that is on the floor. Do 10 reps each leg, 4 sets total.

Dumbbell Squats

Stand with dumbbells grasped to sides. Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are almost parallel to floor. Remember to stick your butt out as you squat down. Don't allow knees to extend past toes. Do 10 reps, 4 sets.

2011-08-30T05:20:00.000-07:00

How To Tell If You're Overdoing It With Exercise

2011-08-27T15:09:00.000-07:00

If you're constantly sore, stiff, uncomfortable, and tired, you're probably overtraining. Here are some warning signs that you may be overdoing your workouts.

A little bit of soreness after exercise is normal, but that soreness should pass in a day or two. If your muscles are constantly sore and aching, you're pushing yourself too hard.
If you're struggling to do exercises that were once easy, it's time to ease up on your workouts.
If you're dreading going to the gym, it's a sign that your body needs a rest.
Lack of energy, difficulty concentrating, and feeling irritable are other warning signs that you are overtraining.

If you are experiencing any of these signs, take 2 to 3 days off and allow your body to rest and recover.

Should You Stretch Before Or After Your Workout?

2011-08-24T06:49:00.000-07:00

There are two types of stretching: static and dynamic. Static stretching is the traditional form of stretching-where you stretch and then hold the stretch for several seconds.

This is the type of stretching you want to do after your workout.

Dynamic stretching is a type of stretching that involves more movement. Dynamic stretching is most effective when it is sport-specific. An example of a dynamic stretch is a lunge or marching in place. This is the type of stretching you want to do before your activity or exercise.

Could A Stomach Pacemaker Be The New Weight Loss Tool?

2011-08-21T14:29:00.000-07:00

The company Intrapace, has created an innovative stomach pacemaker, called Abiliti, aimed at curbing appetite and controlling weight. According to the company the device is implanted in the stomach during a one hour laprascopic procedure. Once in place, the device uses its food detection sensor to sense whenever the patient eats or drinks. This prompts it to emit low energy electrical impulses to nerves that trigger a feeling of rapid fullness. As a result, patients eat less than they would normally. Thus far, one trial study of 65 patients has been completed. After receiving the device, the participants lowered their daily food intake by 45% and loss 22% of their weight within a year. One participant described the implanted stomach pacemaker this way: "It feels like a little pressure on my stomach, but it's not bad." The procedure costs about $24,000 and is available in Britain. It is expected to be available in the U.S. by 2014. Read more about it here.

2011-08-18T14:17:00.000-07:00

Are Pre-Cut Vegetables Safe?

2011-08-15T07:07:00.000-07:00

Pre-washed, pre-cut, ready-to-go packages of fruits and vegetables can save time but can be risky. Proportionally more outbreaks of produce-linked illness come from fresh-cut produce than from produce left whole. Some studies found that slicing before packaging can multiply the risk by six times. It may be better to fore-go convenience and stick with whole fruits and vegetables when buying produce.

Sweden Set To Ban BPA

2011-08-12T08:57:00.000-07:00

Sweden is soon to become the first country in the world to ban the use of the controversial chemical bisphenol-A, or BPA, in food and beverage can linings. The European Union has already banned BPA in baby bottles. BPA is a chemical used in the production of plastic and epoxy resins, including those used to line canned foods. Plastic products made with BPA are identified by the number 7 in the triangle on the bottom of the bottle or container.

Very high doses of BPA have been linked to genetic damage, cancer, and diabetes in animals. The U.S. FDA still considers BPA safe in products although many scientists have expressed concern. Several major retailers no longer carry baby bottles that contain BPA. Most canned foods have BPA.

These companies make BPA-Free products:

Eden Organic

Vital Choice

Wild Planet

Native Forest

2011-08-09T07:36:00.000-07:00

8 Fitness Myths And Facts

2011-08-06T09:42:00.000-07:00

Are you sure you know the difference between what is true and what is false when it comes to exercise? You may be surprised. Here is a list of 8 common fitness myths.

#1. Stretch Before You Exercise

Although fitness experts have debated about the best time to stretch, the consensus is that it's better, safer, and more effective to stretch after your workout. Before exercise, you can warm up with easy movements that prepare you for exercise.

#2. No Pain, No Gain

Forget this mantra. Never exercise through pain unless you have a known injury that you are rehabilitating. In most cases, pain is a warning sign of an injury.

#3. Running On A Treadmill Is Safer Than Running Outdoors

Running on a treadmill at your gym may seem safer, but that's not necessarily so. Running incorrectly on a treadmill can be just as stressful as running outside. If you're not careful, running on a treadmill can result in an injury or fall. If you have knee problems, a treadmill may be just as stressful as a run outdoors.

#4. Crunches Get Rid Of Belly Fat

You can't have a six-pack abdominal region just by doing a lot of abdominal exercises. A great deal is controlled by diet and genetics. Losing fat requires taking in less calories as well as burning more calories. To get rid of that belly fat, you have to do cardio, exercise, and watch your diet.

#5. Lifting Weights Will Make Women Bulky

Women are afraid that if they lift weights they will bulk up. The reality is that most women will simply look toned from weight training. It is difficult for a woman to bulk up because she lacks the amount of testosterone that a man has. Female bodybuilders who have a lot of muscle have been training for years and have been lifting very heavy weights. General fitness training will not make women bulky.

#6. If You're Not Sweating, You're Not Working

How much you sweat depends on many factors, including your basic metabolism, how much you weigh, and where you're exercising. You get plenty of exercise benefits without sweating heavily.

#7. At Some Point, You're Too Old To Exercise.

That's a big fat myth. You are never too old to benefit from exercise. Studies show that older people can reduce their risk of high blood pressure, diabetes, osteoarthritis, and mental decline with an exercise program. Yet about 75% of older Americans are not getting enough exercise.

#8. More Is Always Better

For most people, 30 minutes of moderate aerobic exercise at least five days per week, can help maintain good health, improve fitness and energy levels. If you are exercising more than that, keep in mind that it's important that you allow your body to rest a couple days a week so as to recuperate from exercise.

Only Half Judge Themselves As Overweight

2011-08-03T12:31:00.000-07:00

Even as Americans grow fatter each year, a new survey by the International Food Information Council (IFIC) reports only 50% of Americans consider themselves overweight, well below the 70% of the population that's actually overweight or obese. The President of the IFIC Foundation said that the contradiction between pound perception and reality may indicate that Americans are being less hard on themeselves and less critical of their health and well-being than in past years.
Personally, I think people are just in denial.

Calcium Supplements Linked To Increased Heart Attack Risk In Older Women

2011-08-01T12:12:00.000-07:00

Millions of post menopausal women are using calcium supplements to protect them against osteoporosis. Are these supplements helping them or increasing their risk of heart attack? A recent study performed at the University of Auckland in New Zealand says it is increasing their risk of heart attack.
Researchers evaluated data from the 2001 Women's Health Initiative Study, a seven year trial watching over 36,282 post menopausal women. The researchers used the data from this study as well as other studies, to assess whether or not personal use of calcium and Vitamin D supplements lead to an increased risk for heart attack and stroke in women. The researchers concluded from this data that women who took calcium supplements increased their risk of heart attack by 25% to 30% and stroke risk by 15% to 20%, as compared to the women who did not take calcium supplements. When the study looked at calcium intake obtained through the diet alone (without supplements), there was no indication of any increased risk to the women.
Calcium supplements, unlike calcium-rich foods, increased blood calcium levels for a few hours after they're taken, says the lead author. This increase may raise risk of heart disease possibly because the calcium is deposited in the walls of the arteries, making them less pliable.
Many experts now argue that eating a well balanced diet makes supplements unnecessary. Other experts are questioning the strength of the study and advising women to continue with their current supplement program until further information is made available. You can read more about the study here.
Here is a list of some of the best food sources of calcium:

yogurt, plain, low fat 8oz. 415mg. calcium
yogurt, fruit flavored, low fat 8oz. 345mg.
milk, skim 1 cup 291mg.
milk, chocolate, low fat 1 cup 288mg.
spinach, frozen, boiled 1 cup 291mg.
oatmeal, instant, fortified 1 packet 99mg.
cottage cheese, 1% milkfat 1 cup 138mg.
baked beans, canned 1 cup 154mg.
oranges 1 cup 72mg.
almonds 1/4 cup 70mg.
black eye peas, boiled 1 cup 211mg.
white beans, canned 1/2 cup 94mg.
cereal, fortified 1 oz. 236mg.

2011-07-10T17:09:00.000-07:00

Save Your Heart: DO NOT EAT These 10 Most Unhealthy Fast Food Choices

2011-06-16T12:05:00.000-07:00

1. Pizza Hut Triple Meat Italiano (9-inch personal pizza)
Calories : 1,280
Saturated Fat: 23g
Carbohydrate: 123g
Sodium : 3,070mg (Yikes!)

2. Subway 12-inch Italian B.M.T
Calories : 900
Saturated Fat: 16g
Carbohydrate: 94g
Sodium: 3,000 mg

3. KFC Chicken Pot Pie
Calories : 790
Saturated Fat: 37g (Call the doctor now!)
Carbohydrate: 66g
Sodium: 1970mg

4. Sonic SuperSONIC Bacon Double Cheeseburger with Mayo
Calories: 1370 (This should be against the law!)
Saturated Fat: 36g
Carbohydrate: 55g
Sodium: 1610mg

5. McDonald's Angus Chipotle BBQ Bacon
Calories: 800
Saturated Fat: 18g
Carbohydrate: 66g
Sodium: 2020mg

6. Taco Bell XXL Grilled Stuffed Burrito Beef
Calories: 880
Saturated Fat: 3g
Carbohydrate: 94g
Sodium: 2130mg

7. Wendy's Triple
Calories: 1030
Saturated Fat: 28g
Carbohydrate: 43g
Sodium: 1800mg

8. Subway Footlong Sweet Onion Chicken Teriyaki
Calories: 750
Saturated Fat: 2.5g
Carbohydrate: 117g
Sodium: 1810 mg

9. Burger King Triple Whopper with Cheese
Calories: 1180
Saturated Fat: 30g
Carbohydrate: 52g
Sodium:1330mg

10. Wendy's Baconator Double
Calories: 930
Saturated Fat: 25g
Carbohydrate: 41g
Sodium:1840mg

IDENTITY THEFT

2011-06-12T14:12:00.000-07:00

I just discovered these bastards have set up a page on their web site using my identity- A Fitness Minute.

THIS IS A COMPLETELY BOGUS WEB SITE THAT I DO NOT ENDORSE. BEWARE!!

10DAYDIETS.COM

http://10daydiets.com/pat-anderson-a-fitness-minute/

A Fitness Wonder: 74 Year Old Ernestine Shepard

2011-06-03T13:43:00.000-07:00

"Don't let life pass you by. You can be fit."

Even Charlie Brown Exercised!

2011-05-20T06:44:00.000-07:00

2011-05-11T07:14:00.000-07:00

How To Lose That Gut

2011-05-09T07:00:00.000-07:00

Dozens of crunches, on their own, are not likely to help you lose that gut. What does work is a full body exercise routine that builds lean muscle all over. Since muscle burns calories even at rest, having more muscle helps to melt fat all over, including the belly. The best plan to lose that belly fat is regular cardio exercise, resistance training, and a healthy, calorie-controlled diet. Most people are looking for an easy way out. No exercise device can help you effortlessly lose weight. Forget about all those infomercial ab machines. They don't do a thing to turn a bulging beer belly into a sleek six-pack stomach. Any device or diet or exercise that promises to remove fat from just one part of the body is doomed to fail. There's just no way around it.

2011-05-06T05:20:00.000-07:00

Making A Lifestyle Change

2011-05-03T11:36:00.000-07:00

About two months ago, I put a new client on a training/rehab program. He was suffering from a knee problem, a rotator cuff problem, and lower back problem. And he was out of shape and overweight. On the plus side, he did play golf. : ) After getting his medical history, and a picture of his lifestyle, I set about trying to help him. I put together a rehab-strengthening program for his knee, rotator cuff, and lower back. But what I told Bob next, was more important than the program itself. I told him, No exercise plan was going to help him unless he made a lifestyle change. He needed to make taking care of his body a priority. You see, his philosophy on life was "work hard and play hard". He liked to be active, but every time he engaged in physical activity, he would injure himself. He attributed it to "just getting older", instead of seeing he wasn't keeping his body in a fit state so injuries wouldn't occur.

Fast forward two months later. I met with Bob yesterday for a tuneup on his program and to see how he was doing. He had been exercising consistently, three days a week, for the past two months. He said his knee was much better, his back was no longer hurting, and his shoulder had improved quite a bit. He said he "finally got it". That exercise was something he was going to do for the rest of his life to help keep his body strong and healthy. He was making exercise a permanent part of his lifestyle.

Until you make exercise a lifestyle change, you will not stick with it.

Moment Of Glory

2011-04-30T07:02:00.000-07:00

Hopefully, every one of us will experience at least one moment of glory in our lifetime. You never know when that moment will come. Be prepared. Take action.

No Excuses

2011-04-27T15:30:00.000-07:00

While I was working out at Gold's Gym yesterday, I saw something I had never seen before. I was on the treadmill doing my cardio when I noticed an older couple nearby. The man was guiding his wife onto the treadmill. By the way he was talking to her, I realized she was blind. He told her where to step and started the machine for her and set her speed. She was walking at a somewhat slower pace, maybe a 2.0 speed. He then left, headed toward the spa area. I continued watching her for a few minutes and felt very inspired by her. She was probably in her later 50's or early 60's and looked about 40 to 50lbs. overweight. She seemed comfortable on the treadmill. I continued with my cardio, listening to "Philosopher's Notes" on my mp3 player. (Philosopher's Notes is a compilation of short summaries of motivational books.) As I finished my cardio, I felt compelled to meet the blind lady on the treadmill. I went over and gently touched her arm and introduced myself. I told her that every day I try to find inspiration, and that today she inspired me. I told her I wanted to give her a gift and gave her my Philosopher's Notes mp3 player. I told her I had found inspiration with it and thought she would enjoy it. I asked her if she was completely blind and she said yes. She proceeded to tell me her story.

Her name is Charline. 6 years ago she became blind because of a severe complication with her diabetes. She was completely devastated and depressed for about a year. She then pulled herself out of bed one day, deciding not to be depressed anymore. She and her husband traveled all over the world for several months. She grew tired of that and "just wanted to sleep in her own bed again". She was listening to a cooking show on TV one day and decided she was going to learn how to cook. She memorized recipes she heard on the Rachel Ray Show and then fixed them. She had her kitchen outfitted so she could cook more easily. She became a gourmet cook. Next, she decided to go back to school and finish her AA degree. She then continued on and got her BA. She was even contemplating going to law school! She was now working on a new company she just started called Back2Botanicals, selling organic soaps and cleansers. (Her website is www.back2botanicals.com)

She told me a month ago, she had gastric bypass surgery. She had lost 30lbs. and wanted to lose another 50lbs. She has been walking on the treadmill for an hour a day. She was feeling pretty good, just eating small amounts of food. I told her she was truly amazing and such an inspiration.

As I was walking away I thought to myself how glad I was that I had followed my intuition and met her. She has no idea how much she inspired me that day.

2011-04-22T10:19:00.000-07:00

Perspective From A 75 Year Old

2011-04-19T15:00:00.000-07:00

Periodically, I design a new personal training program for this client of mine. He's 75 years old and has been committed to exercise now for several years. After suffering from some serious health challenges, he has made the commitment to take better care of himself. He spends time between two homes here in Mexico and in Tucson, Az. While in Tucson, he works with a personal trainer there. During our workout session, I wanted to include some balance exercises in his workout program. He said his other trainer had also included some balance exercises but that he didn't like doing them. He said he liked doing the weight training but didn't care for the balance exercises. I asked him why he didn't like the balance stuff and he said, "I don't like doing things that make me feel uncomfortable. When you get to my age, you avoid doing those things that you don't like, that make you feel uncomfortable." I told him maybe it was the way he was doing the exercises that was the problem. You see he would wait and do the balance stuff at the end of his workout. Knowing that he enjoyed the weight training, I decided to combine a weight training exercise with one balance exercise. I selected a balance exercise that was easy, but effective to do. By the time we finished, he really liked the program AND he was enjoying doing the balance exercises. Well, kinda.

I've been thinking about the comment he made about "not wanting to do anything that makes you feel uncomfortable as you get older". I hope that as I get older, I am always doing something that makes me feel just a little uncomfortable. Then I will know that I am still growing and learning.

Epiphany On The Golf Course

2011-04-12T17:39:00.000-07:00

For the first time in 11 years, I picked up the golf club today and played golf. I played nine holes with a friend who is also a golf coach. I have to admit that I didn't play half bad. I didn't really keep score as it was a playing lesson, but I did par a few holes. 11 years ago I was really into golf. I practiced and played a lot. I even had aspirations of becoming a professional golfer although I was really just a beginner, learning the game. When I left Reno, Nevada in 2000 and moved to Tucson, Az, I never picked up a golf club. I guess I just felt too overwhelmed by the changes that were going on in my personal life to dedicate the time needed to play golf. 11 years later and I've decided to start playing again, prompted by the little golf scramble tournament we are having for homeowners here at our condominium complex in Mexico.

Playing golf today was a different experience. Gone was the stress of it. There were no negative thoughts or criticisms or even evaluations of what I did wrong. There was just a quiet, calm feeling after I hit the ball. It dawned on me that this was the first time that I actually just relaxed and enjoyed playing the game. Before, I approached golf as a job, trying to learn as much as I could, as fast as I could, to achieve a goal. I never took the time to just "enjoy the journey." I made golf so stressful, that when things got stressful in my personal life, I couldn't find the energy to give to golf- something I really loved. In many ways, I think this happens to a lot of people.

This time, I think I will be a much better golfer.

UPDATE: I played in our golf tournament on Saturday (4/16) and did pretty good. I won 2 prizes for "Closest to the Pin" on 2 holes!

What Makes A Person Change?

2011-03-30T15:07:00.000-07:00

What makes a person change? What makes that light go on and you know that your life will be different? A wonderful thing happened on Friday, March 18th. I introduced my husband's brother to exercise for the first time in 60 years. My husband and his brother, Russell, are twins and celebrating their 60th birthday. Russell and his wife decided to visit us here in Mexico so they could celebrate their birthdays together. I wanted to give Russell something special for his birthday. Russell has two bad knees from degenerative joints and has been told he will need to have knee replacement surgery on both knees. He has been overweight for a long time which probably has contributed to his knee problems. For the past two years, Russell has been on a weight loss program and has loss over 130 lbs.. He still needs to lose another 50 lbs which I am certain now he will. Russell also has a herniated disc in his lower back which continues to be a chronic problem. Knowing that Russell had all these health issues, I still felt that he could exercise to improve his health and strengthen his body. I decided that I would give him a set of resistance bands for his birthday and teach him how to exercise. Needless to say when I gave them to him, he was a bit surprised and wondering what the hell am I going to do with this. I guaranteed him he could work out with them without hurting himself. The next morning we got started with his first training session. All the exercises we did with the resistance band was seated in a chair. We hooked the bands on the leg of the TV entertainment credenza.

I put together a 30 minute program that he could do sitting down in a chair. We also did some exercises to help strengthen his knees. After the workout he said he felt invigorated and full of energy. He actually went for a walk on the beach! The next day we worked out, and again he said he felt invigorated. We worked out again on the third day and following his workout, I told him I was going to our fitness center here at our condominium complex to do my workout. He said he wanted to go and maybe walk on the treadmill. Now here is a guy who has NEVER stepped foot in a gym, wanting to go workout. We went to the gym and I got him on the treadmill walking at a slow, comfortable pace. He was able to do it for 12 minutes. He also wanted to do some of the weight machines. He actually did 5 exercise machines! I couldn't believe it. He felt fine later, no pain, even in the knees. Amazing. And again the next day we worked out with the resistance band and he went to the gym with me. He did the treadmill and some of the exercise machines again. He even talked about joining the gym when he got back home (he lives in upstate New York). The next day when we worked out I took pictures of him doing each exercise so he would remember them when he got back home.

I put together a complete workout program for him that he could easily follow. Russell thanked me that day he returned home and said that it was the best gift he had ever received. So what happened that changed him from never working out, never having the desire to workout, to wanting to exercise everyday? Was it just being shown that he could do something that was comfortable and didn't hurt? Or was he just ready to make a change to improve his health? Whatever the reason, I am glad that I had the opportunity to help him. Here's Russell, 60 years old and feeling younger than ever.

A 1944 U. S. Navy Poster

2011-03-08T13:52:00.000-08:00

2011-03-01T06:04:00.000-08:00

How To Say No To Food Pushers

2011-02-27T06:39:00.000-08:00

Dr. Judith Beck, a leading author on diet and motivation, says most food pushers aren't trying to sabotage you but are trying to please you. Some food pushers though feel guilty about their own eating and want you to join them so they feel better.

When someone is trying to push food on you, Dr. Beck recommends you just say no thank you without any explanation. Say it over and over. They'll get the message you're not going to take the food and you're still being polite. If you say no thanks, I'm on a diet, you're sending a double message. You're saying, I'd like it but I can't have it. Odds are they'll keep pushing until you give in. Just say no thank you without any explanation.

It's Time To End That Yo-Yo Dieting!

2011-02-24T05:56:00.000-08:00

Moat people believe a diet is something to go on and then get off as quickly as possible.

But lasting weight loss requires making changes that will work long term. These 2 tips can help you to break that yo-yo cycle.
#1 Focusing solely on just calories can make it hard to stick to your diet. Instead of obsessing about every calorie you eat, think about how eating right and exercising makes you feel better. If you focus on the positive effects of a healthy behavior, it's much easier to motivate yourself to stay on track.
#2 Sticking to a diet is much easier if you have a friend who is also shedding pounds. In fact, try to find someone who has already lost the weight to provide support. It's easy to find an online weight loss buddy to help you.

How Do You Get Rid Of Those Last Stubborn Pounds?

2011-02-21T06:14:00.000-08:00

What is the secret to getting rid of those last stubborn pounds?

Keep in mind that for every pound you lose, your body needs 10 fewer calories to support your weight. So, if you've lost 15 lbs., you need to cut an additional 150 calories a day to keep losing. And if you've managed to drop those pounds without exercising, your metabolic rate has probably slowed down, making it even harder to lose. Add a little bit of cardio to your program to boost your metabolism. If you have been exercising, increase your cardio time by 10 minutes. That should help you to break that plateau.

Giving Improves Your Health

2011-02-17T06:30:00.000-08:00

Lend a helping hand to others and you'll enjoy a measurable improvement in your health. Scientists have found evidence that giving improves our health, boosts our energy, helps us avoid illness and even extends our lives. An Indiana University study of adults over 25, found that people who volunteered were more likely to feel happy and satisfied, possess high self esteem, have a sense of control over their lives and enjoy good health. And the more hours they volunteered, the better they felt. Scientists say we possess a deep instinct to help and to give and it has a profound impact on our health.

Overdosing On Vitamin D Can Harm Your Health

2011-02-13T08:38:00.000-08:00

Because of conflicting reports on Vitamin D and Calcium, the U.S. and Canadian governments asked the Institute of Medicine to assess the current data and come up with a recommendation for intake levels of these vitamins. After reviewing thousands of studies, and obtaining input from scientists and experts, they came up with the following conclusions:

There is a strong body of evidence that substantiates the importance of Vitamin D and Calcium in promoting bone health.
The health benefits of Vitamin D, beyond bone health, is mixed and inconclusive. More study is needed.
There is emerging evidence that taking too much Vitamin D may cause kidney damage.

Because of a lack of standardization in laboratories doing Vitamin D testing, the number of people with Vitamin D deficiency in the U.S. may have been overestimated. (Many labs are using cut-off points for deficiency that are much higher than the Institute of Medicine suggests is appropriate. They say 20 nanograms per milliliter is the level they found to be needed for bone health. Some labs are using higher levels.)

They recommend 600 I.U. of Vitamin D for people 50 and younger. 800 I.U. for people 51 and older.
They recommend you do not exceed 4,000 I.U. of Vitamin D daily. (This excludes short-term high dosage therapy doctors recommend for vitamin d deficiency.)

You can read the Institute of Medicine full report here.

You Can Lose More Weight By Eating This

2011-02-11T07:38:00.000-08:00

A recent study found that an apple a day reduces the amount of calories people eat.

The researchers had 60 men and women eat breakfast and lunch. Before lunch, they were given either nothing, 1 medium apple, applesauce, or apple juice. 15 minutes later they were served lunch. The people who ate the apple ate almost 200 calories less than those who were given apple juice, applesauce, or nothing at all. The theory is that the effort of eating the apple before the meal gives you the feeling of having an extra course so you end up eating less.

How To Sneak In 60 Minutes Of Exercise Without Going To The Gym

2011-02-08T06:52:00.000-08:00

To keep the weight off, studies are showing you need as much as 60 minutes of exercise a day. If that sounds impossible, remember this, you don't have to spend an hour at the gym to get the exercise you need. You can sneak in physical activity a few minutes at a time. Here's how:

If you work at an office, or are going to the store, park farther away from the entrance.

The extra walking can give you 5 minutes of exercise.

Take the stairs instead of the elevator.

This can add 10 minutes more.

During your lunch break, take a 15 min. walk. Ask a coworker to join you.

At home, squeeze in 15 min. of heavy cleaning,

Or gardening,

Or playing with the kids.

After dinner, take your dog for a 15 min. walk.

While watching TV, do 5 min. of situps during commercials.

All of this gets you to the 60 minute goal-without going to the gym.

An Easy Alternative To Weight Training

2011-02-05T07:54:00.000-08:00

It doesn't take pumping iron or fancy weight machines to get your body into shape. An easy alternative is resistance bands.

These lightweight exercise cords resemble oversized rubber bands with handles on each end that allow you to perform toning exercises. You tie or loop the band around a sturdy object, like a doorknob or you can simply stand on it, grab the handles and then perform many of the exercises you would do with dumbbells or machines.

The bands come in different strengths from 5lbs. to 20lbs or more. They're great for a home program or even for using when you travel. Invest in a good quality pair of bands to ensure they don't break or lose resistance over time. Many of the bands come with an exercise program. I recommend Bodylastics Resistance Bands.

You Can Double Your Weight Loss By Doing This

2011-02-02T06:56:00.000-08:00

A study published in the American Journal of Preventive Medicine found that keeping a food diary can double your weight loss.

Researchers tracked 1600 overweight men and women for 20 weeks. The participants were asked to keep a daily record of their food intake and exercise minutes. They found that that the more the participants recorded what they ate, the more weight they lost. Those who did not keep the food diary lost about 9lbs. over the 20 week study. Those who kept the food diary lost 18lbs., twice as much as those who didn't track their food. The researchers found that by tracking your food, you become more accountable. If you know you have to record what you eat, you think twice about eating it.

Do Those TV Fitness Gadgets Really Work?

2011-01-28T06:20:00.000-08:00

Just about everyone has resolved to get in better shape this New Year and manufacturers are capitalizing on those resolutions with their new fitness TV gadgets. I'm sure you've seen the ad for that Shake Weight for men and women.

I couldn't believe this ad when I first saw it. Talk about sexually suggestive! I think they have since taken the women off the ad and just use men now. Anyway, the ads say it causes up to 240 muscle contractions per minute and gives you a complete upper body workout in 6 minutes. Muscles don't grow just because you contract them. They need the challenge of added weight. Don't be fooled.
How about the ad for The Flex Arms? You strap this device to your upper arm and electric

shocks will tone, tighten, firm and strengthen your muscles in 4-8 weeks. Your muscles grow when you stress them just enough to cause little tears in the fibers. Lifting weights does this, small electric jolts don't. Save your money and head to the gym.

What's The Best Diet For Losing Weight?

2011-01-26T06:23:00.000-08:00

Which diet is best for weight loss is probably one of the most debated topics. The largest and most extensive study ever done on popular diets was recently published in the New England Journal of Medicine. The researchers found that the best diet for weight loss is any diet that is low in calories and high in whole grains, fruits and vegetables. The study says it doesn't matter which diet you choose. The bottom line is how many calories you consume. They found that cutting calories was the most important factor for losing weight.

Father Fitness Departs

2011-01-24T12:45:00.000-08:00

Jack LaLanne died Sunday at the age of 96 from respiratory failure due to pneumonia. Among his many accomplishments, he hosted "The Jack LaLanne Show" for 30 years. It was first broadcasted in 1959. I remember watching his show as a kid in the latter 60's and early 70's. Remember that jumpsuit he wore? LaLanne's wife was by his side when he passed away at home. She released this statement, "I have not only lost my husband and a great American icon, but the best friend and most loving partner anyone could ever hope for." They were married for 51 years.
Thanks Jack for your commitment to health and fitness and for inspiring millions of people. I hope they bury you in that jumpsuit.

Choosing A Healthy Cereal

2011-01-22T05:54:00.000-08:00

The cereal aisle is one of the largest in the grocery store. In fact, it has become an $8 billion business. It seems like each brand has a health claim on its label. But many cereals are just heavily processed junk filled with sugar. Beware of health claims on packages promising to boost your immune system or unclog your arteries. No single food is going to possess a cure for ailments. Look for whole grain cereals as they contain more fiber, less sugar and more complex carbs. Be careful with granola cereals as they often have lots of fat and sugar. The best cereals have whole grains listed as the first ingredient and have at least 5 grams of fiber per serving. The sugar content should be 10 grams or less. Here are a list of cereals to try:

Quaker Oatmeal Squares
Serving size:1 cup, 210cal, 6g protein, 2.5g fat,
44g carbs,10g sugar, 5g fiber

Barbara's Shredded Spoonfuls
Serving size: 3/4 cup, 120 cal, 1.5g fat, 4g protein,
5g sugar, 24g carbs, 6g fiber

Barbara's Puffins
Serving size: 3/4 cup, 90 cal.,1g fat, 2g protein,
5g sugar, 23g carbs, 6g fiber

Fiber One Honey Clusters
Serving size: 1 cup, 160cal, 3g protein, 1.5g fat,
14g fiber, 44g carbs, 6g sugar

2011-01-09T04:59:00.000-08:00

Your Type Of Motivation Can Predict Your Exercise Success

2011-01-04T06:14:00.000-08:00

We all exercise for different reasons, but research shows if you workout to feel better, you're more likely to stay motivated than if you just work out to look better. There are three motivation types: visual, auditory and kinesthetic. Visual types are driven by appearance. Auditory types are driven by compliments. Kinesthetic types concentrate on well-being. The most successful exercisers fall into the kinesthetic category. A primary motivator for people who work out regularly is that they feel better, something that registers right away versus an aesthetic improvement that can take weeks to see. To stay motivated, focus on how exercise makes you feel better.

8 Secrets Of Success

2011-01-02T06:02:00.000-08:00

Analyst Richard St. John has spent more than a decade researching what makes people successful. This is what he found that leads to success.

1. Passion--Do what you love. The money will come.

2. Work hard.

3. Be good at what you do.

4. Focus yourself on one thing.

5. Push yourself through self doubt and shyness.

6. Serve others something of value.

7. Have an idea.

8. Persist through failure, criticism, rejection, assholes and pressure.

His 3 minute video talk is great! See it here.

2010-12-31T13:35:00.000-08:00

Be Healthy.

2010-12-26T07:05:00.000-08:00

2010-12-24T13:42:00.000-08:00

Merry Christmas

2010-12-22T06:28:00.000-08:00

Relieve That Holiday Stress By Walking

2010-12-20T06:54:00.000-08:00

Feeling stressed, particularly around the holidays, is not good for your health. That's when your exercise program is needed the most. Exercise will increase your energy, make you feel more productive and relieve stress. Tell yourself that taking a walk will help you accomplish more on your to do list. You can think about your holiday gift list or plan your holiday menu while you walk. Try to take your walk first thing in the morning to give yourself an opportunity to get focused. If your schedule is so busy that you can't find a chunk of time for your walk, take advantage of small minutes throughout the day. Take a 10 minute walk before or after lunch, take the stairs instead of the elevator, park farther away from store entrances. Even 5 minutes of walking is enough to give you an energy boost and relieve some stress.

This Easy Switch May Keep You Healthy

2010-12-17T06:52:00.000-08:00

A new study says that eating brown rice instead of white rice may help prevent type 2 diabetes.

The research led by Harvard School of Public Health found that the more white rice the participants consumed, the higher their risk of diabetes. But when the participates in the study replaced their white rice with brown rice, their diabetes risk decreased. White rice is produced from brown rice. In the process, many beneficial nutrients are lost, including the fiber. Without the fiber, white rice is more readily absorbed into the blood stream which leads to blood sugar spikes after eating. You can now find organic brown rice that is precooked and frozen in most grocery stores. You just microwave it for 3 minutes and it comes out perfectly done! Add a little olive oil and sea salt and it tastes great. There are several brands and they all taste great. Check your local grocery store.

2010-12-14T06:19:00.000-08:00

Picking Out The Perfect Walking Shoes

2010-12-11T06:35:00.000-08:00

If you're gearing up to get in shape for the New Year, you'll probably need to invest in a new pair of sneakers. Before you buy those walking shoes, remember these tips.

Shop at the end of the day. That's when your feet are the largest. If you're going to take your walks in the mornings, just adjust your fit with socks.
Take a pair of your walking socks with you to the store so you can try them on with the sneakers. This will help you to get the right fit.
Get your feet measured at the store. As you get older, your feet tend to flatten out and as you walk, your feet tend to swell. Most foot problems among women are a result of wearing too small a shoe. Ladies, stop worrying about your shoe size! Buy a size that fits comfortably.

When trying on sneakers, you need at least a fingers width beyond the end of your big toe. Make sure you are standing up when you measure this.

Sneakers should feel great on your feet before you buy them.

Is It Possible To Get In Shape When You Are Really Far Gone?

2010-12-08T06:00:00.000-08:00

No matter what condition you're in, you can get in better shape without it hurting. If you're starting from absolute zero, you're overweight, you're sedentary, and you haven't worked out in years, expect to start slowly. Exercise does not have to be hard in order for it to be beneficial. Start by working out 2 days a week for 20 to 30 minutes. Use light dumbbells, such as 2lbs, for your weight training. Even though the weight may feel light, start with those. It will keep you from getting too sore and feeling too tired the first couple of times. After the first week, increase the weight to 3lbs. Stick with this for another week or two. Then increase it to 4 or 5 lb dumbbells.
For your cardio, start by walking at a comfortable pace on a treadmill or outside for 10 minutes. Then each week increase your time by 5 minutes. Keep your pace comfortable. You should be able to work your way up to 20 minutes in 2 to 3 weeks.
The secret to exercise is to not make it so hard that you don't enjoy it. It takes time to get your body in shape. Each time you work out you will feel a little bit stronger and have more stamina.

High Fructose Corn Syrup Is Changing Its Name. Watch out!

2010-12-05T05:38:00.000-08:00

High Fructose Corn Syrup is the refined sweetener found in everything from jams and sodas to breads and tomato sauce. HFCS has received a lot of negative press in the last couple of years and as a result more and more consumers are avoiding products that contain HFCS. Companies such as Gatorade and Hunt's Ketchup have even removed the ingredient from their products. And you are now seeing more products that say "no high fructose corn syrup" on the label. Although most research has shown no significant
difference between HFCS and sugar, there is still a lot of concern about how healthy it is. Because of all this negative press, the Corn Refiners Association has petitioned the FDA to change the name high fructose corn syrup to corn sugar. Sneaky. Very sneaky. The Corn Refiners Association says it's asking to change its name because they want to clear up confusion about its product. I say they are full of crap. Watch out for products containing corn sugar.

A Gratitude Journal Can Improve Your Health

2010-11-19T05:30:00.000-08:00

Writing down what you're thankful for helps you stay mindful of what's important to you. It can make you feel better physically too. A recent study found that people who kept a weekly gratitude journal exercised regularly, reported fewer aches and pains, and felt better about their lives on the whole, compared with those who didn't journal. A gratitude journal doesn't have to be complicated. Just get a notebook so you can keep all your thoughts in one place. Place it next to your bedside so you're reminded to write before sleep or when you get up. Don't pressure yourself to write a lot. A sentence or two will do. Take the gratitude journal challenge. Write a little each day for two weeks. Then see how much better you feel.

2010-11-17T15:02:00.000-08:00

STOP SMOKING. Don't be discouraged. It takes most people four or more serious attempts before they succeed.

2010-10-30T07:55:00.000-07:00

HAPPY HALLOWEEN!

2010-10-25T09:24:00.000-07:00

How To Control Your Hunger Hormone

2010-10-23T07:53:00.000-07:00

Many diets fail for the simple reason of hunger. There are things you can do to help control the appetite boosting hormone that triggers your brain to encourage eating.

One of the best things you can do is aerobic exercise. Research shows that aerobic exercise, such as a brisk walk, can curb your appetite for about two hours. Strength training helps too, just not quite as much as aerobic exercise.

Eat foods that are low fat and rich in protein. They help to suppress that hunger hormone.

Make sure you eat protein at breakfast. One study found eating protein in the morning controls hunger longer than eating it at any other time of day.

Watch your stress level. The body makes more of the hunger hormone in response to stress. That's why you crave foods high in carbs and fat.

Do You Have To Be Thin To Be Healthy?

2010-10-20T07:45:00.000-07:00

You know that obesity contributes to a long list of health problems. But do you have to be thin to be healthy? Research says no. A number of studies show it is possible to be both fat and fit. Regular exercise can reduce the health risks of being overweight. Studies show men who are overweight and fit seem to live longer than men who are thin and unfit. Women who are heavy and physically active have less risk of heart disease than women who are overweight and sedentary. What constitutes fit? You're considered fit if you can walk 30 to 60 minutes without stopping, can climb 2 flights of stairs without becoming winded, or can do moderate aerobic activity such as a brisk walk or jog.

Do Those Toning Shoes Really Work?

2010-10-17T07:21:00.000-07:00

The latest hot product from the athletic shoe industry is the toning shoe-- a fancy sneaker with big thick curved soles that's supposed to make your leg muscles work harder during everyday activities. The shoe companies say the toning shoes can sculpt your legs and tighten up your butt as you walk.

Toning shoes from Sketchers and Reebok sell from $100 a pair. Do they work? Two new studies say no. The American Council on Exercise says, "there is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle toning." Their studies found "no significant difference between the toning shoes and regular running shoes". Sketcher disagrees. They say they have more than a dozen studies that shows otherwise. I know a couple of people who have tried the shoes. They said they saw results from wearing them. Maybe it was because they walked more with them?

Too Much Sugar Can Cause High Blood Pressure

2010-10-14T07:03:00.000-07:00

Half of the adult U. S. population has high blood pressure. The link between blood pressure and salty foods has long been known. Now, new research is showing that too much sugar can also cause high blood pressure. Specifically sugar sweetened sodas, fruit drinks, lemonades, teas and fruit punch.

On the average Americans drink two 12 ounce servings of sugary drinks every day. One recent study showed that just reducing your intake of sugary drinks by half a serving, or 6 ounces, can lower your blood pressure.
High blood pressure increases your risk of heart attack and stroke.

What To Eat After Your Workout

2010-10-11T06:46:00.000-07:00

Most people fall into the common trap of thinking it's okay to eat anything and everything because they've worked out.

Because you are hungry after a workout, it's easy to eat more than you really need.

A good guideline is to stay within the 200 to 300 calorie range for post-workout snacks. Your body needs carbs and protein after working out. Here are some good post-workout snacks:

whole grain bread, bagel or muffin with peanut butter and low sugar jam
dried fruits and raw nuts
low fat cottage cheese and fruit
whole grain cereal and low fat milk
veggie omelet with lite cheese
turkey sandwich with mustard, lettuce and tomato
energy bar

Why Aren't People Eating Healthier?

2010-10-08T06:33:00.000-07:00

Do you think it's hard to eat fruit twice a day and vegetables three times a day? To find out if Americans were eating any healthier, the Centers For Disease Control and Prevention surveyed hundreds of thousands of people. They found that when it comes to fruits and vegetables, people are actually eating less than they did 10 years ago. Only 32% of adults were eating enough fruit and only 25% of them were eating enough vegetables.

Even though there is plenty of information publicized about the health benefits of fruits and vegetables, people aren't eating them.
Why don't you eat more fruits and vegetables? Is it taste? Convenience? Cost? Availability? You should be including some type of fruit and vegetable with every meal.

Are Parents Of Fat Kids Negligent?

2010-10-05T06:09:00.000-07:00

Maybe you ought to think twice before giving your child that candy or cookie, especially if they are overweight. A growing number of people are saying parents of obese kids are negligent. Two extremely obese Georgia kids were removed from their home a few weeks ago and the parents were charged with child abuse. The 5 year old daughter weighed 158 lbs and had trouble walking. The 4 year old weighed over 100 lbs, twice that of a normal child that age. In addition to being overweight, the kids were living in a filthy home and were not properly cared for.
Experts are in disagreement about whether having an obese child is abuse, in and of itself. As childhood obesity is on the rise, social services departments are seeing more and more obese kids when investigating child abuse claims.
What do you think? Should parents of obese kids be considered negligent? Are obese kids a sign that child neglect is happening in the home?

Do Men Lose Weight More Easily Than Women?

2010-10-03T05:50:00.000-07:00

Men are born with more muscle mass and less fat than women. A healthy man should carry between 12 to 20% body fat whereas a healthy woman should carry between 16 to 30% body fat. Since muscle is more metabolically active than fat, men have a head start in the calorie burning department, even when they are just sitting on the couch! Men also have more testosterone while women have more estrogen, a hormone that is programmed to store fat. Men generally have a metabolism that is 5 to 10% higher than that of a woman of the same height and weight. So yes, men do seem to lose weight more easily than women. Not only do men lose weight faster, they are less stressed about the weight they need to lose and they worry less about their body image.

Which Is Better--Free Weights Or Machines?

2010-10-01T05:50:00.000-07:00

If you want an effective strength training program, should you use free weights or machines? I recommend using both. Machines are great because they are easy to use. They ensure that you move with proper form through the exercise. They allow you to lift heavier weight and you're less likely to injure yourself using machines.

Free weights require you to stabilize and balance your body which engages additional muscles giving you a better workout. You can also do a larger variety of exercises using free weights. To get the most effective workout, use both free weights and machines.

2010-09-30T06:15:00.000-07:00

Fitness After Fifty DVD

Now on Sale! Makes a great gift.

Buy it at www.afitnessminute.com

2010-09-14T05:06:00.000-07:00

How To Choose The Right Gym

2010-09-13T07:43:00.000-07:00

Looking to join a gym this year? Consider these factors before you make your choice.

Visit a gym at the time you're most likely to exercise to gauge the availability of classes and equipment.
Does the gym have what you need? Do you want a variety of exercise classes or just an open treadmill? Make sure the gym has your preferred kind of exercise in ample supply.
How does the gym look? Take a tour of the gym before joining. Is the equipment in good shape? Is the locker room clean?
Where's the gym located? Convenience is the key. Will you go to the gym after dropping the kids at school or on your way home after work? Find a gym that is conveniently located. You will have greater success in getting there.

10 Simple Rules For Weight Loss

2010-09-12T06:50:00.000-07:00

When it comes to losing weight, people are always searching for quick results. These tried and true strategies really work.

Eat your meals on a regular schedule.

Choose low fat foods.

Wear a pedometer and walk 10,000 steps a day.

Pack healthy snacks.

Check the fat and calorie content on food labels.

Portion wisely and skip seconds.

Don't sit for long periods.

Avoid surgary drinks.

Turn off the TV while you eat.

Eat at least 5 servings of fruits and vegetables every day.

Follow these simple rules and you will lose weight.

2010-09-11T11:48:00.001-07:00

2010-08-24T14:49:00.000-07:00

Exercises to Strengthen Your Core

2010-08-21T16:01:00.000-07:00

Back Extensions
Lie face down, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.
Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for a count of 5. Slowly lower to floor. Repeat 3 times. You can also do this as the picture shows, just up and down for a count of 5. I prefer holding it for a count of 5 and then lowering. Either is okay. This is a very small movement-- don't move further than you can naturally and easily.

Plank
Begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart. Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 60 seconds. Don’t let your hips/knees drop, your butt raise, or shift weight to one forearm.

Airplane Pose
Stand with feet together, arms at sides, and gaze at a spot on the ground about 5 feet ahead for balance. Lift left foot back, bending forward until left leg and chest are almost parallel to the ground. Extend arms out as shown. I prefer to hold the pose as you bend over slightly for a count of 10, instead of going up and down as the picture shows. I think it improves balance more doing it that way. Concentrate on centering yourself as you bend over slightly. Remember to do the opposite leg. Repeat for 2-3 sets. Don't worry about trying to go as parallel as she does in the picture.

Banana Pose
Lie on floor with legs together, arms extended overhead, belly button pulled in toward spine. Keeping head between arms, slowly raise upper body and legs off floor to form a gentle banana like curve. Hold for a count of 10. Then lower. Repeat 3-4 times.

Ball Crunches
I like to do these with my feet (toes) touching a wall to keep from sliding.

Begin by sitting on top of the Swiss ball. Roll in the direction your head is pointed until your lower back is supported by the curve of the ball. You can either cross your arms over your chest or place your hands behind your ears. Do not put them behind the head or clasp them together behind your head. Crunch forward, using your abdominals, until you are at approximately a 45 degree angle to the ball. Keep you neck in a neutral position. Try doing 3 sets of 15 crunches.Your lower back should feel supported while doing these.

Twist Crunch
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling). EXHALE: As you lift up, rotate upper body toward one side, then rotate back to center. INHALE: Lower your back to the floor. Alternate sides. 10 reps each side. Repeat 3 times.

2010-08-10T17:49:00.000-07:00

E. D. May Precede Heart Attacks

2010-08-07T06:11:00.000-07:00

Researchers in Malaysia have found that 76% of men hospitalized for a heart attack had erectile dysfunction, or E.D., six months prior to the heart attack. The researchers said that E.D. may precede heart attacks because penile arteries are considerably smaller than the coronary arteries. As plaque builds up, E.D. may warn of impending heart troubles. The lead researcher, Dr. Ramesh, says "this study demonstrates that we should consider patients with evidence of E.D. to be of very high risk for development of future acute coronary problems."

2010-08-05T06:33:00.000-07:00

Fat Kids, Fat Problems

2010-08-02T05:51:00.000-07:00

There are about 22 million kids, worldwide, who are overweight.
1 out of 3 kids in America are overweight or obese. What's worse is medical problems that were once diagnosed only in adults, are showing up in kids. We're now seeing teenagers with heart disease and type 2 diabetes. Obesity is now even showing up in kids 5 years and younger. That's just pathetic!
Instead of relying on national programs or schools, parents need to start stepping up to the plate. Parenting matters. Children respond to their environment. Parents can help change eating habits and activity levels in their kids. Start stocking the pantry with healthy snacks. Get rid of the sugary sodas. Limit screen time to 2 hours a day and get your kids moving. Kids deserve to grow up healthy.

Thin Woman Kicked Off Plane So Fat Teen Could Fly

2010-07-29T13:25:00.000-07:00

Earlier this month, Southwest Airlines kicked off a thin woman from a Las Vegas flight to make room for a fat teenager. The 110 lb. woman bought a full fare ticket--the last seat on the plane. She got on the plane, sat down in her seat and buckled up, ready to go.

The fat teenager arrived late and boarded the plane. The flight attendant told the thin woman she would have to leave as they needed to make room for the overweight teenager. The 14 year old teenager was traveling alone and the parents had not purchased a second seat for her. The woman protested and said, "It didn't seem right that I should have to leave to accommodate someone who had only paid for one seat." She was told to get off the plane. She was booked on the next flight and given a free ticket by Southwest.

If they would have asked me to leave that plane, I would have been pissed. I would not want to have been inconvenienced just because of a fat person.
If the teenager had not been fat, this would have been a non-issue. Were the parents in complete denial about their fat teenager? Did they not know about Southwest's policy requiring passengers too fat to put their armrest down comfortably, to buy a second seat?
As people are getting fatter and fatter, this problem is not going away. I can see airlines in the future, asking us our weight before we purchase a ticket.

2010-07-27T06:12:00.000-07:00

Too Fat To Graduate?

2010-07-26T09:57:00.000-07:00

A Pennsylvania college is telling students to shape up or else they won't graduate. Entering freshmen at Lincoln University have to get their body fat measured. If the result is above 30%, the threshold for obesity, the students have to take a physical education class or they can't graduate. This requirement started for kids enrolled in the fall of 2006. That class is now in its senior year. There were 80 students whose graduation hinged upon their taking the phys ed class or passing the body fat test. What happened to those students?
24 of those students did not graduate this summer because they did not take the phys ed class, or reduce their body fat.
Faculty at Lincoln University say they are concerned with the whole student, not just the academic part. They want to teach their students the importance of good health.
Here's one Lincoln University student's opinion on this requirement.
Is it good policy or violation of rights?

2010-07-23T05:20:00.000-07:00

"Somewhere, something incredible is waiting to be known."
Carl Sagan

Don't Ignore Stretching!

2010-07-21T09:04:00.000-07:00

Stretching is easily ignored yet it is an important part of your exercise program. The best time to stretch is after your workout. Just 10 minutes of stretching will help promote flexibility. The key to proper stretching is knowing how far to go. You should feel a slight pull, but not pain, when you stretch. If it hurts, you've gone too far. Each time you stretch you should see an increased range of motion. I like to perform each stretch three times in a row. Never bounce or jerk when stretching and hold your stretches for a count of ten. Stretching after a workout relaxes your muscles and increases circulation to your joints and muscles. This helps to reduce soreness and stiffness. Take the time to stretch 2-3 times a week.
Here are some of my favorite stretches:

Cat Stretch

Relax the abdominals as if dropping your belly towards the floor beneath you, arching your back, tilting your pelvic bone back and lifting your chest. Look towards the ceiling without straining your neck.

Engage your abdominals as if pulling your navel towards your spine and round your back towards the ceiling. Allow the head and neck to fall naturally between the arms.

Hamstring Stretch

Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your right knee towards your chest, keeping your left leg extended on the floor.
Slowly straighten your right knee, grabbing the back of your leg with both hands. Pull your leg towards your gently while keeping both hips on the floor.

Lower Back Stretch

Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor.
Bend both knees towards your chest, placing hands across your knees or shins.

Lying Hip and Glute Stretch

Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your left knee, placing left foot flat on the floor. Cross your right ankle at your left knee.

Hip and Lower Back Stretch
Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your right knee towards your chest, grabbing it with your left hand. Place your right hand out to the side.
Keeping your shoulder blades square (on the mat) use your left hand to guide your right knee across your body and towards the floor on your left side. Allow your right arm to come up off the floor if it needs to.

Seated Toe Touch Stretch
Sit on the floor, back straight, shoulders down, abs engaged, and legs extended in front of you.
Bend forward from the waist, reaching your hands towards your toes. Imaging reaching your chin towards your toes in front of you (not towards your legs).

Standing IT Band Stretch

Stand tall with you legs together, arms relaxed and back straight. Step your left leg behind your right leg, toes pointing forward and legs straight. Put your right hand on your hip and reach your left arm up in line with the shoulder.
Breathe slowly and steadily as you push your hips toward the left and reach your left arm overhead and to the right.

2010-07-14T05:56:00.000-07:00

What You Need To Know About Walking

2010-07-12T05:50:00.000-07:00

The most common questions about walking are how often, how long and how fast should you walk.
How often should you walk?
Aim for a MINIMUM of 3 days a week when you start walking. Gradually work your way up to 5 days a week. The more you walk, the better, especially when it comes to weight loss.
How fast should you walk?
Although moderate intensity walking is beneficial, a brisked pace walk gives you the most health benefits. Aim for 100 steps a minute.
How long should you walk?
The recommended time for most people ranges from a minimum of 20 minutes for general health benefits to 60 minutes for weight loss. Keep this in mind, the longer you walk over 20 minutes, the more fat you burn.

2010-07-10T05:23:00.000-07:00

"Always be a first-rate version of yourself, and not a second-rate version of someone else."
Judy Garland

Photo courtesy of Tracie Toth

That Nasty BPA Is In Canned Foods Too!

2010-07-08T05:01:00.000-07:00

For years the chemical BPA has been used in clear plastic bottles and food-can liners. Almost all canned foods have BPA. Even organic canned foods have it. The debate about BPA revolves around what is a safe level of the chemical to ingest and whether it should be in contact with food. Canada has restricted the use of BPA. The European Union has banned BPA entirely. Until the FDA gets its' act together in deciding what is a safe level of exposure to BPA, you may want to reduce your consumption of canned foods. Read more here.
Read here for a list of companies that have BPA-free canned foods.

Tips For Getting The Right Amount Of Vitamin D

2010-07-05T05:59:00.000-07:00

Unless you're spending all your time at the beach, eating tons of wild salmon or downing tablespoons of cod liver oil a day, you probably need to supplement with Vitamin D. Dr. Mark Hyman, a leading authority on Vitamin D research, recommends these 4 tips for getting optimal levels of D.
First, get a Vitamin D test to check your current levels. Take the right type of D. Vitamin D3 is best absorbed by the body. For optimal health, Dr. Hyman recommends taking 2,000 to 3,000 International Units of D daily. Take your Vitamin D consistently. It takes 6 to 10 months to bring your Vitamin D levels up if you're deficient.

2010-07-04T05:54:00.000-07:00

Happy 4th of July!

Photo courtesy of Tracie Toth.

The Top 3 Signs Your Workout Isn't Working

2010-07-02T11:20:00.000-07:00

If you're losing your enthusiasm to exercise or finding you're not sticking with it, it's probably time for a change. These 3 signs may be why you're struggling.
Are you bored with your workouts?
It's easy to get bored if you stick with the same routine for too long. Start adding variety to your program.
Are you not seeing results from your workouts?
If you're doing the same activity all the time, you're more likely to plateau and stop seeing results. Again, vary your routine.
Are you tired and sore from your workouts?
Exercise should give you energy, not leave you feeling rundown. You could be over training. Take a couple days off and let your body rest.

2010-06-30T11:01:00.000-07:00

WHY ARE WOMEN GETTING BREAST CANCER?

2010-06-25T05:21:00.000-07:00

70% OF ALL WOMEN WHO GET BREAST CANCER HAVE NO KNOWN RISK FACTORS. Shocking, isn't it? Women who do everything right, have no family history of it, and still get this cancer. We have no idea what causes breast cancer. We know that certain factors increase our risk, but we really don't know what's causing it or for that matter how to prevent it.
So what do we know about breast cancer? These are the known factors that seem to increase your risk of breast cancer:

Your risk increases as you get older. The majority of breast cancer occurs in women older than 50.
About 5 to 10% of breast cancer cases are thought to be hereditary. The most common cause is an inherited mutation in the BRCA1 and BRCA2 genes.
White women are slightly more likely to develop breast cancer than African-American women. African-American women are more likely to die of breast cancer.
Women with dense breast tissue have a higher risk.
Women who started menstruating before age 12 and/or went through menopause after age 55, have a slightly higher risk.
Women who, as children or young adults, had radiation therapy to the chest area as treatment for another cancer are at an increased risk.

From the 1940's through the 1960's some pregnant women were given the drug DES because it was thought to lower their chances of miscarriage. These women have an increased risk.

These lifestyle-related factors also seem to increase your risk:

Women who have had no children or had their first child after 30 have a slightly higher risk.
Use of post menopausal hormone therapy increases risk.
Use of alcohol is clearly linked to an increased risk. The risk increases with the amount of alcohol you consume. Women who have 1 alcoholic drink a day have a very small increase in risk. Those who have 2 to 5 drinks daily have about 1 1/2 times the risk of women who drink no alcohol.
Being overweight or obese, especially after menopause, increases risk. Experts say 1/3 of breast cancer cases in the U.S. could be avoided if women ate less and exercised more.
Lack of physical activity increases risk. The Women's Health Initiative Study says 1 1/2 to 2 1/2 hours per week of brisk walking reduces your risk by 18%.
There may be a link between high dairy intake and breast cancer according to Harvard's School of Public Health. Their studies show the hormones in milk may increase breast cancer risk.

There are also some "controversial factors" that may or may not have an effect on breast cancer.

Studies of fat in the diet have not been clearly shown to increase your risk. Although most studies have found that breast cancer is less common in countries where the typical diet is low in fat, many studies in the U.S. have not found a direct correlation to high fat diets and increased risk.
There is little evidence that wearing bras causes breast cancer by obstructing lymph flow.
No clear links have been established to chemicals in the environment as causing an increased risk thus far, although studies are ongoing. It is noted that there has been some concern by scientists that the chemical BPA may increase breast cancer risk.
Most studies have found no link between cigarette smoking and breast cancer. Research is ongoing as to whether secondhand smoke increases your risk.
There is no conclusive evidence that artificial sweeteners are associated with breast cancer.

That's the sum total of what we know so far about breast cancer. Dr. Susan Love, the leading authority on breast cancer says, "We can't learn what causes cancer just by studying diseased tissue. We need to study healthy women and compare them to women with cancer to figure out what causes cancer....Scientist need women for their research, not rats. We need women to change the face of breast cancer research."
Dr. Susan Love hopes her research will lead to a vaccine that will prevent cancer. She has created the Love/Avon Army of Women research project. Her goal is to recruit 1 million women to participate in breast cancer research to learn how to prevent the disease. 380,000 women have joined thus far. They are recruiting women of all ages, ethnic backgrounds, who are healthy or have a breast cancer history, to join. As a member of her army, you agree to be emailed about breast cancer studies in need of volunteers. Some of the studies involve filling out questionnaires, others require samples of blood, urine or saliva. You choose which study you want to participate in.
We need each other to help fight breast cancer. Join the Army of Women at www.armyofwomen.org.

2010-06-24T07:17:00.000-07:00

Summer afternoon, summer afternoon; to me those have always been the two most beautiful words in the English language.
Henry James, American writer