I woke up a little late this morning (almost 8 a.m.!) after a fabulous date night with the husband. We went out to dinner with friends and saw a comedy show. It was a great way to end a very productive Saturday.
We had a soccer game, went grocery shopping and cleaned the house. Nothing [...]
Source: http://ronisweigh.com/2013/02/just-a-laid-back-sunday.html
Source: http://theleanbody.com/fat-loss-tips/when-fruit-makes-you-fat
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The muscles in our back cover one of the largest areas of the body, so it’s ironic that they are often overlooked when it comes to strength training. Working this muscle group not only helps stabilize your core, but because these muscles are connected to your vertebral column, can help improve your posture and breathing, [...]
The post Best Back Exercise To Build Muscle appeared first on BuiltLean.com.
Source: http://www.builtlean.com/2013/02/28/back-exercise-build-muscle/
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Top Pre Workout Shake What you put in your body just before a workout matters quite a bit, especially if you want to get the most out of your workouts. Pre workout nutrition is an essential part of any muscle building or muscle toning diet. It makes a lot of sense, but it’s also supported ...
The post Top Pre Workout Shake appeared first on Secrets Healthy: Weight Loss Tips & Workout Routines.
Source: http://www.SecretsHealthy.com/top-pre-workout-shake/
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Source: http://mardy-bum.com/how-to-lose-weight-without-so-much-hassle/
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Easy Workouts to Do At Home As winter approaches the idea of heading outside to the gym — let alone doing any outdoor exercise — becomes less and less appealing. a celebrity fitness trainer who has worked with such stars as Nicole Kidman, Jodie Foster and Brooke Shields, recommends these easy, at-home workouts that will ...
The post Easy Workouts to Do At Home appeared first on Secrets Healthy: Weight Loss Tips & Workout Routines.
Source: http://www.SecretsHealthy.com/easy-workouts-to-do-at-home/
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Source: http://zuzkalight.com/2013/02/best-diet-plan-and-zcut-day-16/
Two weeks ago, I issued a challenge for folks to seriously consider running a Tough Mudder. I’m putting up one entry fee in exchange to for someone to step out of their comfort zone get muddy with me.
Well, the entries are in and I’m gonna be honest, I can’t pick a winner! I [...]
Source: http://ronisweigh.com/2013/02/the-tough-mudder-madness-voting-is-now-open.html
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Source: http://freetipsforweightloss.com/you-can-eat-cheap-but-eat-healthy-to-lose-weight/
Source: http://hasfit.com/workouts/home/easy-beginner/beginner-upper-body-workout/
Abs Training Program The name ‘abs’ causes some confusion. Although they are almost always referred to in the plural, and they look like a group of muscles, the abs consist of a single sheet that connects the top of your pelvic bone to the bottom of your ribcage. Hard connective tissue marks out eight ‘segments’, ...
The post Abs Training Program appeared first on Secrets Healthy: Weight Loss Tips & Workout Routines.
Source: http://weightloss.about.com/b/2013/02/12/no-kissing-on-valentines-day.htm
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Source: http://hasfit.com/workouts/home/advanced-high-intensity/interval-training-workout/
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Heart Healthy Eating and Living 101 Heart healthy eating has benefits for your entire body, not just your heart. February is National Heart Health Month to bring awareness to the number one killer of Americans. It’s interesting that when we get diagnosis of cancer, diabetes, or other diseases our initial reaction is what can I do to get rid of this disease. With Heart Disease, we have become complacent, and just go on with our lives, learning to “live with it”. For the most part, you don’t have to accept “live with it”. Heart healthy eating and healthy living can do wonders [...]
The post Heart Healthy Eating appeared first on NutriWell Coaching.
Source: http://hasfit.com/workouts/warm-up-cool-down-stretches-stretching/foam-roller-exercises/
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Youth sports are a great way for your child to get some exercise, learn teamwork and develop an athletic skill. More kids are getting involved in sports at a younger age — and training year-round — putting them at greater risk for overuse injuries and burnout. How can you make sure that sports stay fun for your child and don’t wear her down?
According to the American Academy of Pediatrics , an overuse injury is microtraumatic damage to a bone, muscle or tendon that has been subjected to repetitive stress without sufficient time to heal or undergo the natural reparative process. As the popularity of youth sports has surged, so has the incidence of overuse injuries. Because children's bones are still growing and aren't able to take as much stress as adult bones, these injuries are often more serious in children. Recognizing early signs of injury is important to getting the proper treatment. Swelling or tenderness without direct injury, and stiffness or aching after competition or training can be warning signs and should be attended to.
While kids who focus on one particular sport year-round are at risk for overuse injuries, athletes who use the same part of their body for multiple sports are also at risk — think swimming and pitching, for example. Many athletes who play multiple sports have overlapping seasons and are participating on more than one team at a time. Injuries due to overuse can result in long rehabilitation time, physical therapy and possibly even surgery.
Dana Santas is founder and director of Radius Yoga Conditioning, a yoga training and consulting business that offers sport- and athlete-specific yoga programs. Dana has worked with dozens of high-school athletes, many of whom came to her due to overuse injuries. “One such kid was a 14-year-old baseball player and hockey player who was told he'd need Tommy John surgery due to his overuse injury — at the age of 14! As a mother of my own 13-year-old son, who plays both football and lacrosse,” Santas shares, “I cringe at the thought of such extensive surgery at such a young age. Thankfully, I was able to work with the boy in question to help him avoid the surgery and restore his strength and mobility,” she adds.
Participating in youth sports is a great way to instill a lifelong appreciation for physical activity, teamwork and fun. These days many parents, coaches and athletes have more serious goals in mind. When a child athlete is being pushed by the goals and dreams of parents — to secure a scholarship or a spot on the Olympic team, for example — the risk of burnout increases. Sometimes the athlete is the one who pushes himself, with a goal of playing in college or professionally. Chronic pain, fatigue, lack of enthusiasm and poor athletic performance can all be signs of burnout.
How can parents and coaches encourage young athletes to care for their bodies and still enjoy their sports? The AAP recommends the following guidelines:
By helping young athletes care for their bodies you can help reduce the risk of overuse injuries and help them stay active through adolescence and into their young adulthood.
How far should you push kids at sports?
Parenting Guru: How to prevent sports injuries
Should you let your child quit sports?
Source: http://www.sheknows.com/health-and-wellness/articles/984465/overuse-injuries-in-youth-sports
Source: http://weightloss.about.com/b/2013/02/19/study-debunks-breakfast-benefits.htm
Feeding a toddler can be a challenge. Seemingly overnight, your good little eater turns into Mr. Picky. As you watch him push away foods that used to be favorites, turn up his nose at anything green and absolutely refuse to try anything new, you wonder if he can really survive on what seems like a handful of food each day. Most of the time, a decrease in appetite in toddlerhood is normal, but if your child is pale, lethargic or tired all the time, see his doctor.
Source: http://healthyeating.sfgate.com/appetite-loss-toddlers-6866.html
Source: http://weightloss.about.com/b/2013/02/13/vote-would-you-lose-weight-for-love.htm
Being aware of heart-healthy habits is important, no matter your age. If you're looking for something different to enhance your health, try these four not-so-common habits, that will help keep that heart pumping strong!
It may seem counterintuitive, but many studies have demonstrated that drinking red wine may be good for the heart. The research varies with regard to what about wine, when enjoyed in moderation , makes it healthy, but one study determined the heart benefits can be linked to both the alcohol and the antioxidants found in red grapes. The American Heart Association agrees, and says “people who don’t have health conditions that can be aggravated by drinking alcohol — like liver disease, pancreatitis, or heart failure — may enjoy alcohol in moderation.” If taking up wine is not something you can or want to do, a good alternative is drinking grape juice made from red Concord grapes.
A great habit not to break in the New Year is having regular sex. According to WebMD, “having sex could lower your stress and your blood pressure.” Results from a Scottish study found that people who engaged in sex responded better to stress than those who abstained. Less stress equals lower blood pressure. Other studies have found similar results with regard to sex and stress relief. Bottom line. Do it for your heart.
Another interesting way to ensure your heart health is to make sure you are maintaining your oral health. Studies have shown people who have gum disease are more likely to have coronary artery disease. Other studies have found that bacteria from the mouth may get into the blood and contribute to blocked arteries. These bacteria might also trigger inflammation in the blood vessels. While the jury is still out on a definite connection, it's a good idea to play it safe and see your dentist.
A study presented at the American Heart Association's Scientific Sessions in 2006 showed, for someone with mild to moderate heart failure, dancing was a heart-healthy habit to take seriously. The study found those who “took up waltzing breathed better, exercised longer, and generally felt better. Dancing boosted heart health just as much as exercise.”
Top 6 habits for heart health
Heart health lessons for kids
10 quick ways to boost your heart
Source: http://www.sheknows.com/health-and-wellness/articles/982477/heart-healthy-habits-to-adopt-today
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After a few weeks, packing school lunches transitions from a health-inspiring task to a mind-numbing one. But with a bit of creativity, you won’t need to get stuck in that seemingly inevitable lunch rut. Packing interesting and healthy lunches can actually be quite simple if you use the same healthy ingredients you feed your family when they’re dining at home.
Source: http://healthyeating.sfgate.com/healthy-food-teens-kids-pack-lunch-6872.html
Source: http://sean.b1057.com/2013/02/04/why-super-bowl-monday-should-be-a-holiday/
Source: http://weightloss.about.com/b/2013/02/14/romantic-healthier-valentines-day-drink.htm
Heading to an exercise class? Don't ignore the importance of protecting your ankles and feet while doing so. Little things like a warm-up are essential to avoiding nasty problems like stress fractures.
Before you get sweaty in Zumba or do one more kick-kick-punch combo in cardio kickboxing, there are important parts of your body that needs a little attention: your ankles and feet.
Warm-ups might seem tedious, but they are absolutely essential to your health during workouts. "Concentrate on warming up the muscle groups you're planning to hit in the workout through a full range of motion. Static stretches won't do the trick here; you want moves that bring blood into your muscles and increase flexibility to keep yourself safe while you sweat," says Amy Clover, CPT, CES PN1, of Four Leaf Fitness.
Haven't exercised in a while? Then you'll want to take a lesson from the tortoise — as in "The Tortoise and the Hare": Slow and steady wins this race.
This technique will help you develop the right form while building some stamina.
"You'll teach your body how to do it correctly and gain strength faster than you would if you sped through your workout. Give your muscles the chance to learn; you can speed it up for more of a cardio effect as soon as you feel strong enough to do it with good form," says Clover.
Your core muscles are incredibly important — they help you balance and sit up. The strength of your core is really important.
"In almost all movements, keeping your core tight throughout will help correct imbalances and keep you from injuring your lower back. To correctly tighten your core, pull in that area right under your belly button , then think about reaching both sets of obliques toward each other ," says Clover. "This will activate all your stabilizing core muscles, helping to protect you from an unstable spine."
While you are doing the slow and deliberate motions to learn the moves well, also focus on the motions to ensure that you're performing the exercises correctly. "For example, if you're doing seated cable rows, concentrate on pulling those shoulder blades together, shoulders down away from your ears and the muscles down your back engaging to bring those handles toward your sides. You'll work out safer and smarter ," says Clover.
OK, this may not have much to do with protecting your bones, but everything to do with protecting your health. Be sure to always wipe down the equipment as you work out. "Nasty bacteria live on sweaty benches and cardio machines," says Clover. "Make sure they don't make your skin their new home by wiping down equipment with antibacterial wipes and use a towel to cover shared surfaces when you work out ."
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Source: http://www.sheknows.com/health-and-wellness/articles/984779/how-to-avoid-stress-fractures
Source: http://sean.b1057.com/2013/02/18/alcohol-saved-my-marriage/
Once of the most common concerns for people trying to lose weight is hitting a plateau. You get close to your goal — and then the scale stops budging.
No. 1 New York Times bestseller and Dr. Oz-approved, SHRED: The Revolutionary Diet is helping people push past that problem, jump-start weight loss and meet their fitness goals faster than ever.
We asked Dr. Ian Smith, creator of SHRED, to let us in on what makes his plan so effective at blasting fat. In addition to Dr. Oz, Smith and his weight loss plan have been featured on various TV and radio shows — with good reason: The plan works. Even Steve Harvey and Sunny Anderson have started the diet. Four inches and two sizes in six weeks? Sign us up!
SHRED consists of six easy-to-follow cycles that take the body through different routines from week to week. Both meals and exercise suggestions are provided for each cycle.
Many people will need to do more than one cycle of SHRED to achieve their goals, but Smith assures us that this is completely expected. Once you do the cycle once, you can customize it based on what you need. “In order to make SHRED work best for you, it’s important during the first cycle that you keep brief notes as you go through the weeks,” he advises. “You should be recording what you find difficult about the week, what you find easy and ultimately how much you lose during that seven-day period.”
If you haven’t reached your goal, Smith says you can simply start right back into another cycle doing the weeks in a different order than you did the first cycle.
SHRED can work for anyone who wants to lose weight, no matter how much you want to lose. “It’s best suited for anyone who needs to lose weight and is serious about doing so. Whether you’re trying to lose 15 pounds or over 100 pounds, SHRED can work,” Smith tells us.
The program is also easy to follow, even for those with dietary restrictions such as diabetics, vegans, vegetarians and many others with medical conditions such as gluten allergy. “The program, while being specific in what you eat each meal, also gives you great flexibility to make substitutions that work for your dietary preference or medical restrictions,” explains Smith. “SHRED is also great for families, because the food is regular and inexpensive, and something that appeals to both children and adults.”
First of all, you eat a lot while you SHRED: four meals and three snacks a day. But don't worry about buying pricey supplements or hard-to-find items. What you eat on the SHRED plan is affordable, regular food that can be purchased at any grocery store. The plan is also portable, says Smith, meaning you can follow the SHRED diet anywhere, whether it’s in an airport, at a ball game, in a restaurant or on vacation. “The way the meals are constructed and the substitutions that are allowed make it easy to stay on the plan when away from home,” he explains. “The other aspect of the program that people love is that they don’t go hungry. So many diets are restrictive, not just in food choices, but in quantities, but SHRED calls for four meals and three snacks, which means you can eat all day and there simply isn’t time to get hungry.”
Varying your food choices, which Smith calls “diet confusion,” is another important aspect of the SHRED diet. Keeping your body guessing is thought to help increase your metabolism and keep your body off-kilter, Smith explains. “SHRED aims to introduce a variety of foods to your body in the hopes of decreasing your chances of food boredom and increasing your chances of increased metabolism.”
Rather than just being concerned with what you put in your mouth, SHRED also puts the focus on when you’re eating, which Smith says is an important factor when it comes to weight loss. “Research has continuously shown that spacing out your meals and snacks in a regular manner can be extremely advantageous to weight loss,” he explains. “Many of us have extremely irregular and unhealthy eating schedules, but SHRED can get you on a routine that will not only help you lose weight, but prevent you from having those intense bouts of hunger between meals.”
Smith shares some tips to help those who are just starting SHRED.
Look at your week’s meal in advance: Planning ahead will help you avoid the panic of figuring out what you want to eat and where you’re going to get it. Make a grocery list for each week so that you’re organized and not distracted.
Find a support network: Find someone at home, work, church, wherever, who wants to SHRED with you. Being accountable to yourself and someone else can make a real difference.
Start slowly: If you’re someone who has been quite sedentary and not doing a lot of exercise, start the physical activity portion of the program in a gradual manner so you don't get overwhelmed. If a particular day calls for 30 minutes of physical activity, instead of doing it all at once, you can break it up into two 15-minute segments.
Keep a journal of what you eat: Though the book gives specific directions on what you should be eating, keeping a personal journal of the food you eat and the times you eat them can make a big difference.
Ready to SHRED? You can follow Dr. Ian Smith on Twitter@doctoriansmith or visit his website for more weight loss and healthy-living tips. To join SHREDDER Nation, go to facebook.com/ShredderNation.
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Source: http://www.sheknows.com/health-and-wellness/articles/983701/lose-weight-with-the-shred-diet
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Consuming recommended amounts of fruit servings on a daily basis can help you maintain a healthy body weight. According to Harvard School of Public Health, diets rich in fruits and vegetables can help reduce blood pressure and heart disease risks, and most people should consume at least 4 1/2 cups of a combination of fruits and vegetables each day. Your individualized fruit serving recommendation for healthy weight maintenance depends on your daily calorie needs.
Source: http://healthyeating.sfgate.com/healthy-weight-recommended-fruit-servings-3457.html
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If your New Year's resolution was to get healthy, you're probably looking to overhaul your diet. While foods high in fat and calories are obvious things to avoid, you may be eating "diet" foods that are sneaking in unhealthy amounts of salt.
Most Americans are consuming nearly 1,000 milligrams of sodium over the recommended daily amount. Not surprisingly, overly processed food is the main culprit; however, even foods that seem like healthy options can be sabotaging your get-healthy efforts. According to the Center for Disease Control, “Most of the salt in your diet comes from foods that might not even taste salty, such as breads, meats and dairy products.”
Cottage cheeseWhile highly processed cheese slices are a known salty snack, cottage cheese has been recommended for dieters as a high-protein, low-calorie option. Unfortunately, one serving of this favorite of many dieters can contain up to 15 percent of your daily sodium.
There are many healthy meal options in the freezer section of the store. It's obvious you should avoid the pizza rolls if you are watching your waistline, but foods marketed as "diet-friendly" can fool you. Even though they are low-calorie, the sodium in one meal is commonly 20 to 30 percent of your daily intake. If you're eating three of these a day, plus two prepackaged snacks, you could easily exceed the daily recommendations.
If you're watching your weight, a convenient and healthy breakfast may include a low-fat, low-calorie frozen egg and turkey sausage sandwich on a whole-wheat bagel. But, if you check the nutrition information, you might be shocked to see this sandwich contains nearly 30 percent of your daily sodium. Do your diet a favor and avoid the frozen breakfast sandwich.
Sports drinksIf exercise is part of your get-healthy plan, watch out for flavored sports drinks. Often touted as good for exercise recovery, these drinks can sneak in more salt than needed. While strenuous exercise may warrant salt replacement, often it is unnecessary. Make sure you talk to your trainer or physician about your specific needs.
Chicken breast is a great, lean protein. However, what might surprise you is that many bags of frozen chicken are injected with a salt-water solution that dramatically increases the amount of sodium in the meat . This enhancement may mean a juicier meal, but the added salt may not be worth it.
Your best bet for ensuring a successful diet according to Christina Servetas, registered dietician, is to “eat whole foods, cook for yourself and remove the salt shaker from your table.”
Tips to reduce your sodium intake and still keep foods flavorful
Diet changes that can save your life
How to lower your salt intake
Source: http://www.sheknows.com/health-and-wellness/articles/982473/foods-that-sneak-in-the-salt
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