Marketers and those who are looking into having a home business, there are HUGE myths
you need to be aware of when it comes to joining this awesome home business. Here are some of questions and answers I get and give:
Myth Number 1: You have to be a fitness guru to become a coach and make money with us. This is very false! First of all, when you look at my site, and see what it is we do and what we sell, yes…it is about fitness. The thing you must know is, I simply saw a show on TV and ordered this Slim In 6 video. After years of sitting at this computer “trying” to make money and not having success, I packed on a lot of pounds. I knew that I COULD find an hour per day to workout, that’s why I ordered. It wasn’t until a week after I got my video that I found out that they have an awesome home business that every one of us could do. The best thing is, we all work together, reach our physical and business goals. Oh, just so you know, people of all shapes and ages are having huge success. So in this sense, the word “coach” means helping and working with those who either just want support or even an exercise buddy and it means helping your new coaches on your team make money. Everyone can be a coach, and we teach you how. So basically, I am a customer turned coach. Another reason for joining was, my first week of working out, I lost 6 lbs. I would have lost more if I ate healthier, but I am learning eh?
Myth Number Two: “Free paying customers placed into your business? Yeah right, why would anyone who spends $50 million dollars per year of their own money to generate paying customers just give them away to their coaches? It can’t be true!” But it is true, they do this. You can see and hear their explanation at my site by clicking here.
Myth Number Three: “There has to be a catch, no one can afford to have a business that has to do with selling products on TV”. Oh yes you can. The other company I was with did cost hundreds of dollars to join, and hundreds more each month to run. At Beach Body™ and Million Dollar Body™, we all pay just $39 to sign up, and then it’s $14.95 per month. When you sign up, you will be given different options for different packages containing videos and nutritionals, but what if you did not want the packages? That’s fine, you just scroll to the bottom of that page and just sign up for the $39 no problem. I also opted to join the Club in which you get some one on one with people like Tony Horton of 10 Minute Trainer™, I got a specific meal plan for my body weight and fitness level, and all kinds of goodies. I pay monthly for that, but you do NOT have to. So in a nutshell, without all the bells and whistles, you can start today for $39, and pay just $14.95 per month, and of course you will be a part of our awesome home business team.
Myth Number Four: “The minute I join, no one will help me set my business up”. Wrongo! See, I thought the same way, until I realized that I had joined one of the best teams out there! With this team, you will find that she does NOT mess around. She tells you what you need to do and holds you accountable, and thats an awesome thing! If you complete what she tells you to do, she WILL work with you. If not, it weeds out the lazy team members. I really like that. She told me exactly what to do to duplicate her success, and I in turn am being held accountable so I have to make sure that you know what you are doing to be successful. It’s a lot of fun.
So todays lesson is: Myths are what hold people back in life. Enjoy all the info, I’ve personally found that so far what they say has been all true! Click Here to learn more, and be sure to contact me for more information or questions you may have at morgan0661@gmail.com This business is for USA only (so far).
We look forward to working with you! The time is now! Don’t just do this for you, do it for your family!
Courtney Morgan
morgan0661@gmail.com
www.myjourneytosuccess.com
31 October, 2008
30 October, 2008
Get Motivated Even When You Don't Feel Like Exercising
Everyone who works out knows that there will be times when you just don’t feel like exercising. It doesn’t matter how motivated you are, how long you have been working out, or how much you love being active, it is a simple fact of life that you will have challenging days. However, what you choose to do at these times can make the difference between staying in shape or starting a downward spiral that will take a toll on your fitness level.
I want to address this issue beyond the “just do it anyway” type of advice and give you a few super techniques that can push you over even the most difficult slump.
1) Do it anyway, but take it easy. There is a big “gap” between doing nothing, and doing a full-blown workout. When you are tired or don’t feel like working out, the thought of doing a hardcore workout can be very “intimidating” and working yourself up to actually doing it can be impossible. So if you don’t feel like working out, go for a lighter workout, but refuse to judge yourself if you choose to stay at a light to moderate level. If it’s easier to get motivated to do a light workout and you know from the start that’s all that’s required, you are much more likely to get started. You will get your workout; you will keep the habit, and you will still get good results. For example, if it’s cardio day and you don’t feel like running, go for a light to brisk walk instead. If it’s strength training day, perform less reps or utilize only 3/4 of the weight you normally do.
2) Focus on the pleasurable parts. Focus on the aspects of exercising that you enjoy the most. For example, remember how great you feel when you finish a workout! Not just the feeling of accomplishment, but the physical energy that you feel. And that’s a feeling that you will only get when you do your workout. Also, focus on the exercises that you like, rather than the ones you don’t. Keep thinking about those specific exercises and look forward to when you get to those in your workout.
3) Create a play list of workout songs. I’m giving away one of the greatest tips that’s in my motivation e-book, but here it goes: make a tape, CD, or play list of songs that are motivating and only listen to it when you workout. This is a great technique that I have been giving my clients for years with amazing results - especially for their cardio workouts.
4) Join the champions team. Remember that working out when you don’t feel like it is what will separate you from the rest and guarantee your success. Everybody faces challenges from time to time. Even world-class athletes! There is a saying that goes: champions are made on the off days. Everyone can workout when they feel great and motivated. It is those who can get themselves to the gym when they don’t feel this way that become champions and achieve amazing results. Look at those challenging times as opportunities. Those are the times you are given a chance to join the elite champions team that make it through their workouts no matter what.
Enjoy,
Eduardo Dias.
Eduardo Dias Health & Fitness
For Health, For Fitness, For The Body You Want
I want to address this issue beyond the “just do it anyway” type of advice and give you a few super techniques that can push you over even the most difficult slump.
1) Do it anyway, but take it easy. There is a big “gap” between doing nothing, and doing a full-blown workout. When you are tired or don’t feel like working out, the thought of doing a hardcore workout can be very “intimidating” and working yourself up to actually doing it can be impossible. So if you don’t feel like working out, go for a lighter workout, but refuse to judge yourself if you choose to stay at a light to moderate level. If it’s easier to get motivated to do a light workout and you know from the start that’s all that’s required, you are much more likely to get started. You will get your workout; you will keep the habit, and you will still get good results. For example, if it’s cardio day and you don’t feel like running, go for a light to brisk walk instead. If it’s strength training day, perform less reps or utilize only 3/4 of the weight you normally do.
2) Focus on the pleasurable parts. Focus on the aspects of exercising that you enjoy the most. For example, remember how great you feel when you finish a workout! Not just the feeling of accomplishment, but the physical energy that you feel. And that’s a feeling that you will only get when you do your workout. Also, focus on the exercises that you like, rather than the ones you don’t. Keep thinking about those specific exercises and look forward to when you get to those in your workout.
3) Create a play list of workout songs. I’m giving away one of the greatest tips that’s in my motivation e-book, but here it goes: make a tape, CD, or play list of songs that are motivating and only listen to it when you workout. This is a great technique that I have been giving my clients for years with amazing results - especially for their cardio workouts.
4) Join the champions team. Remember that working out when you don’t feel like it is what will separate you from the rest and guarantee your success. Everybody faces challenges from time to time. Even world-class athletes! There is a saying that goes: champions are made on the off days. Everyone can workout when they feel great and motivated. It is those who can get themselves to the gym when they don’t feel this way that become champions and achieve amazing results. Look at those challenging times as opportunities. Those are the times you are given a chance to join the elite champions team that make it through their workouts no matter what.
Enjoy,
Eduardo Dias.
Eduardo Dias Health & Fitness
For Health, For Fitness, For The Body You Want
Elliptical Machine Body Posture
How to use and elliptical trainer most effectively
Stick your butt out, sit back a little, back straight, shoulders back. Getting your posture right on an elliptical machine is important to getting the most effective workout possible. It is more difficult for some but eventually it starts to feel more natural.
The key is to make sure you are not hunched over. Keep your back straight and upright with your shoulders pulled back. Remember the good posture you mom has always nagged you about? Strive for that.
You don’t want to bounce around to much either. Keep your butt out like you are about to take a seat and try not to move, bounce or sway your upper body too much. Of course if you are using moving upper body handle bars your upper body will be moving but you want to keep you core from bouncing up and down or from rocking back and forth.
Keep in mind that a good elliptical trainer will be constructed in such a way to help you maintain proper elliptical body posture during your exercise. You don’t want to feel like you are leaning forward to reach for handle bars. Some of the cheaper ellipticals may encourage bad posture and an uncomfortable workout because of poor ergonomic design.
Working out on an elliptical machine is easy and fun, but it shouldn’t be so easy that you don’t work up a sweat and don’t feel a little pain. If you are bouncing all around and hunching over, you are making the workout too easy for yourself.
Don’t worry if you feel like you’re ready to end your workout immediately after modifying to the correct elliptical posture. Usually if you just get through the first 5-10 minutes you’ll be surprised how long you can stay on. And don’t forget to maintain proper elliptical body posture throughout your entire workout, warm up and cool down. You’ll find yourself slacking on posture from time to time so just correct yourself when you notice it and keep moving.
How you use an elliptical machine and maintaining appropriate posture is the key to avoiding injury and getting the most intense and rewarding workout.
Stick your butt out, sit back a little, back straight, shoulders back. Getting your posture right on an elliptical machine is important to getting the most effective workout possible. It is more difficult for some but eventually it starts to feel more natural.
The key is to make sure you are not hunched over. Keep your back straight and upright with your shoulders pulled back. Remember the good posture you mom has always nagged you about? Strive for that.
You don’t want to bounce around to much either. Keep your butt out like you are about to take a seat and try not to move, bounce or sway your upper body too much. Of course if you are using moving upper body handle bars your upper body will be moving but you want to keep you core from bouncing up and down or from rocking back and forth.
Keep in mind that a good elliptical trainer will be constructed in such a way to help you maintain proper elliptical body posture during your exercise. You don’t want to feel like you are leaning forward to reach for handle bars. Some of the cheaper ellipticals may encourage bad posture and an uncomfortable workout because of poor ergonomic design.
Working out on an elliptical machine is easy and fun, but it shouldn’t be so easy that you don’t work up a sweat and don’t feel a little pain. If you are bouncing all around and hunching over, you are making the workout too easy for yourself.
Don’t worry if you feel like you’re ready to end your workout immediately after modifying to the correct elliptical posture. Usually if you just get through the first 5-10 minutes you’ll be surprised how long you can stay on. And don’t forget to maintain proper elliptical body posture throughout your entire workout, warm up and cool down. You’ll find yourself slacking on posture from time to time so just correct yourself when you notice it and keep moving.
How you use an elliptical machine and maintaining appropriate posture is the key to avoiding injury and getting the most intense and rewarding workout.
Metabolism Boost for the Middle Aged
After the ripe old age of 40, our bodies’ metabolism rate slows by 5% each decade thereafter. As you burn less and less calories you start to gain 5-10 pounds each year without even realizing it.
But age is not the only contributing factor to a slow metabolism. Many other things can affect your metabolic rate as you age including: pregnancy, medication, illness, and certain metabolic disorders (such as insulin resistance: a hormonal imbalance linked to how our body produces insulin).
There are surprisingly easy ways to prevent your metabolism from coming to a halt. With the right amount of exercise, the right nutrients, and proper sleep patterns, you can burn a massive amount of calories no matter how old you are.
Supplements: these are key to stabilize your blood sugar levels, and can help promote fat burning. To metabolize calories efficiently and effectively, you need to have constant stabilized insulin and blood sugar levels. This is especially great news for those with insulin resistance – because supplements are an essential part to correcting this hormonal imbalance. Some examples of supplements that help regulate metabolism are Omega-3 fatty acids, Vitamin b12, and folic acid, to name a few.
Protein: provides a fat burning affect greater than that of carbohydrates. Our metabolism clings to food, and eating 3 protein packed meals a day, in addition to 2 protein filled snacks, will help burn those calories fast. It is dangerous to eat less than 1,000 calories a day, and providing enough protein for your body will help you gain muscle mass, which is also important for revving your metabolism. If you eat as often as every 2-3 hours that should suffice, and never leave 5 hours between eating. Some great protein snack and meal ideas include: nuts, low-fat cheese, eggs, fish, turkey, and avocados.
Strength Training: is a key contributor to building lean muscle mass, which is ideal for a fuel-efficient body. While cardio strengthens the heart and lungs, strength-training focuses strictly on building muscle mass. The more muscle we have, the more calories we burn even while we are asleep.
Sleep: is obviously essential to our every day lives, but it is also known that people who are sleep deprived tend to gain more weight. Eight hours of sleep a day is ideal for the average person. The hormones leptin and grehlin control our hunger and metabolism, which can be easily effected by the amount of sleep we get. If we don’t get enough sleep then our hormones are also more likely to lean us towards eating unhealthy sweet snacks.
But age is not the only contributing factor to a slow metabolism. Many other things can affect your metabolic rate as you age including: pregnancy, medication, illness, and certain metabolic disorders (such as insulin resistance: a hormonal imbalance linked to how our body produces insulin).
There are surprisingly easy ways to prevent your metabolism from coming to a halt. With the right amount of exercise, the right nutrients, and proper sleep patterns, you can burn a massive amount of calories no matter how old you are.
Supplements: these are key to stabilize your blood sugar levels, and can help promote fat burning. To metabolize calories efficiently and effectively, you need to have constant stabilized insulin and blood sugar levels. This is especially great news for those with insulin resistance – because supplements are an essential part to correcting this hormonal imbalance. Some examples of supplements that help regulate metabolism are Omega-3 fatty acids, Vitamin b12, and folic acid, to name a few.
Protein: provides a fat burning affect greater than that of carbohydrates. Our metabolism clings to food, and eating 3 protein packed meals a day, in addition to 2 protein filled snacks, will help burn those calories fast. It is dangerous to eat less than 1,000 calories a day, and providing enough protein for your body will help you gain muscle mass, which is also important for revving your metabolism. If you eat as often as every 2-3 hours that should suffice, and never leave 5 hours between eating. Some great protein snack and meal ideas include: nuts, low-fat cheese, eggs, fish, turkey, and avocados.
Strength Training: is a key contributor to building lean muscle mass, which is ideal for a fuel-efficient body. While cardio strengthens the heart and lungs, strength-training focuses strictly on building muscle mass. The more muscle we have, the more calories we burn even while we are asleep.
Sleep: is obviously essential to our every day lives, but it is also known that people who are sleep deprived tend to gain more weight. Eight hours of sleep a day is ideal for the average person. The hormones leptin and grehlin control our hunger and metabolism, which can be easily effected by the amount of sleep we get. If we don’t get enough sleep then our hormones are also more likely to lean us towards eating unhealthy sweet snacks.
Walking: Not Only a Need, but a Desire
Fall comes, the leaves turn red, and the soil is softened by the moisture in the air. It is that perfect time of year for walking, whether it’s through the woods, mountains, or even right at home in your backyard. But what you don’t know is, you may not be wearing the right shoes for your walking pleasure. It depends heavily on the type of walk, and how much you want to spend on shoes, but fitness.com would like to give you some tips on proper footwear for your walking adventures.
In previous years, the industry has come up with different types of shoes from hiking, to jogging, to sprinting, leaving it hard to determine what the best all around walking shoe might be for you. Walking has always served as a purpose: going on a trip, searching for a job, or going to the store. Walking as a leisure activity, the so-called functional free hiking, only started with the Enlightenment period in the 18th Century with the onset of the natural enthusiasm of the bourgeoisie. The first documented pleasure hike, however, dates back to the year 1336 when The Italians Francesco Petrarch and his brother climbed approximately 1900 meters high, up "Mount Ventoux“ situated in the French Provence.
Some hiking links:
Hiking in the mountains
http://de.fitness.com/articles/912/wandern_im_hochgebirge.php
Cross-country
http://de.fitness.com/articles/158/ueber_stock_und_stein.php
Epo without doping
http://de.fitness.com/articles/906/epo_ohne_doping.php
According to estimates of the German Hiking Association 34 million people in Germany alone walk for enjoyment on a regular basis. The Migrant Association as an umbrella organization of the mountain and hiking clubs stays alive with the help of over 200,000 volunteer walks and consists of over 600,000 members. Walking in Germany is not only the miller lust; it is the desire of the Meiers, Schmidt and Klein, and it is the Germans' favorite hobby. Today, hikers are also more commonly found with GPS-equipped devices or even digital hiking maps.
But, Fitness.com wants to start with the basics: proper footwear. Because nobody wants to live with foot injuries and blisters from improper shoes.
The Italians for starters have a long tradition of shoemaking, and as Alpine residents, they are forever mobile. Therefore, many of the quality brands for hiking boots come from what is known as the boot country, and not only because of its country's shape. La Sportiva and Scarpa are two reliable producers - whose products are pricey but reliable. The advantage of the 'Evo Trango S "by La Sportiva, for example, is that it is not only for hiking, but also for climbing. It is comfortable, but strong. But these shoes can be priced around $350.00. The "Cristallo GTX" by Scarpa has been around for a little less than $300.00. This, however, is strictly a walking shoe. Those looking for a shoe that is not only for hiking or climbing, but for everything, you can look at multi-functional Footwear Performance XCR "by Hanwag. These shoes generally can go for under $200.00. Hanwag is also a German company with a long tradition of outdoor footwear. And for all walkers a much cheaper alternative that is recommended: The outdoor boots "crystal" of the Italian manufacturer Kappa which can be purchased for under $60.00.
In previous years, the industry has come up with different types of shoes from hiking, to jogging, to sprinting, leaving it hard to determine what the best all around walking shoe might be for you. Walking has always served as a purpose: going on a trip, searching for a job, or going to the store. Walking as a leisure activity, the so-called functional free hiking, only started with the Enlightenment period in the 18th Century with the onset of the natural enthusiasm of the bourgeoisie. The first documented pleasure hike, however, dates back to the year 1336 when The Italians Francesco Petrarch and his brother climbed approximately 1900 meters high, up "Mount Ventoux“ situated in the French Provence.
Some hiking links:
Hiking in the mountains
http://de.fitness.com/articles/912/wandern_im_hochgebirge.php
Cross-country
http://de.fitness.com/articles/158/ueber_stock_und_stein.php
Epo without doping
http://de.fitness.com/articles/906/epo_ohne_doping.php
According to estimates of the German Hiking Association 34 million people in Germany alone walk for enjoyment on a regular basis. The Migrant Association as an umbrella organization of the mountain and hiking clubs stays alive with the help of over 200,000 volunteer walks and consists of over 600,000 members. Walking in Germany is not only the miller lust; it is the desire of the Meiers, Schmidt and Klein, and it is the Germans' favorite hobby. Today, hikers are also more commonly found with GPS-equipped devices or even digital hiking maps.
But, Fitness.com wants to start with the basics: proper footwear. Because nobody wants to live with foot injuries and blisters from improper shoes.
The Italians for starters have a long tradition of shoemaking, and as Alpine residents, they are forever mobile. Therefore, many of the quality brands for hiking boots come from what is known as the boot country, and not only because of its country's shape. La Sportiva and Scarpa are two reliable producers - whose products are pricey but reliable. The advantage of the 'Evo Trango S "by La Sportiva, for example, is that it is not only for hiking, but also for climbing. It is comfortable, but strong. But these shoes can be priced around $350.00. The "Cristallo GTX" by Scarpa has been around for a little less than $300.00. This, however, is strictly a walking shoe. Those looking for a shoe that is not only for hiking or climbing, but for everything, you can look at multi-functional Footwear Performance XCR "by Hanwag. These shoes generally can go for under $200.00. Hanwag is also a German company with a long tradition of outdoor footwear. And for all walkers a much cheaper alternative that is recommended: The outdoor boots "crystal" of the Italian manufacturer Kappa which can be purchased for under $60.00.
28 October, 2008
10 Tips on the Best Foods to Eat!
Most of you over your life period have asked the question “What are some of the best foods to eat?” Well, I’m glad you asked because today I am going to share some of my favorites with you that will increase your muscle mass and decrease your fat stores without having to starve yourself!
Here are 10 tips on the best foods to eat to support you in making proper nutritional choices. I highly advise you to stock up on these items if you are trying to promote quick and healthy weight-loss!
1. Oatmeal: This is hands down my favorite food to eat for multiple reasons! First off, oatmeal sustains your blood sugar levels longer than many other foods and helps keep your insulin levels stable so you don’t have hunger cravings for many hours after consuming it. This is good because you limit spikes in the production of insulin which send a signal to your body to start storing fat. It is also a soluble fiber which attracts fluids and stays in your stomach longer than insoluble fibers such as vegetables which will then support the reduction of blood cholesterol.
For breakfast I eat oatmeal almost every day! I use about 1 to 1and a 1/2 cups of large flake oatmeal and place it in the microwave with water for 5 minutes on 50% power. Then I remove it from the microwave and add 1 scoop of vanilla whey isolate protein powder and put in a bit of hot water to mix it up nicely. On top I add a little bit of low fat vanilla yogurt and a small handful of raspberries! Mmmmmmmmmm…..so good!
2. Spinach: Green vegetables are packed with important vitamins and minerals including A, C, K, foliate, beta-carotene, calcium magnesium and fiber! Spinach in particular is one of the best because one serving offers nearly a full day’s worth of vitamin A and half of your vitamin C plus it is loaded with foliate which protects against heart disease, stroke and colon cancer. One of its superpowers is that it contributes to neutralizing free radicals which are molecules that accelerate the aging process!
3. Beans and Legumes: Beans, beans good for your heart, the more you eat the more you…..are able to control your hunger cravings….lol. Other than the gastrointestinal disadvantages, beans are loaded with nutritional power! They are all low in fat and packed with protein, fiber and iron which are all essential for building muscle, burning fat and losing weight. Beans are excellent for fighting cancer, lowering blood pressure and fighting heart disease. If you had to pick one, I would suggest the black bean due to it being high in vitamins, minerals and protein as well as being very low in calories and carbs!
4. Almonds: Generally, almonds are considered to be some of the best nuts to eat because they are some of the highest in mono unsaturated good fats and are high in protein. They will contribute to clearing out your arteries, add to cell and membrane health and help you feel full to avoid over eating. If you eat about 2 ounces of almonds (roughly 24 of them) and wash them down with about 8 ounces of water it can suppress your appetite for hours. Avoid the salted or smoked variations which contribute to high sodium levels and spiked blood pressure!
5. Egg Whites: The protein found in eggs has the highest biological value of protein of any food which is a measure of how well it supports your body’s protein needs. This contributes to more effective muscle building than other sources of protein including milk or beef! They also contain high levels of vitamin B12 which is essential for fat breakdown. Egg whites in a carton such as Egg Beaters or Egg Creations are excellent for cooking, have fewer calories than regular eggs and no fat, plus have just as many of the main nutrients. Personally, I also add 250g of regular egg whites into my protein shakes!
6. Olive Oil: The benefits of olive oil fight against obesity, cancer, heart disease and high blood pressure. It also lowers cholesterol and boosts immune system with monounsaturated good fats and vitamins. On top of that, olive oil helps control food cravings, burns fat and keeps your cholesterol levels in check. Wow, need I say more…
7. Turkey: One of the leanest meats you’ll find is turkey breast and it is loaded with one-third of your daily requirements for vitamin B6 and niacin. If you prefer the dark meat, it also has high levels of zinc and iron. Turkey is high in essential muscle building protein which helps promote weight loss and burning off those extra calories. It takes more energy for your body to digest protein in meat than it does to digest carbohydrates or fats, so the more calories you burn.
8. Berries: Antioxidant super food!!! Any berry carries powerful levels of antioxidants and all purpose compounds that contribute to fighting cancer and heart disease. They also add to better eyesight, balance, coordination and if I can remember correctly, your short term memory…lol. Blueberries are the highest in antioxidant power ratings, loaded with soluble fibre like oatmeal which keeps you full longer and are one of the healthiest foods you can eat!
9. Whey Protein Powder: By adding powdered whey protein, which is a powerful muscle building animal protein, to your shakes, you will increase your amino acid intake and add to muscle growth and fat burning. It is especially effective because of its low calories in comparison to its high amount of protein! It also increases glutathione levels in your body to help prevent prostate cancer. Two of the best times of the day to have a whey protein powder shake are first thing in the morning when you get up and immediately after your workout!
10. Peanut Butter: Despite the disadvantage that peanut butter is high in calories, it is packed with heart healthy mono unsaturated fats that can increase your body’s production of testosterone which will add to muscle growth and help decrease fat levels. As an added bonus, peanut butter also contains protein, vitamin A, niacin and magnesium. It is an easy, simple and effective snack that tastes soooooooo good! Limit yourself to about 3 tablespoons per day and seek all-natural peanut butter instead of those mass produced sugary brands!!! I’ve also heard rumors that it might even fight wrinkles which I’m sure all of you will enjoy hearing or at least you will when you hit middle age!
So there you have it, a list of some of the best foods for you to eat for a healthy and vibrant life! Enjoy!
Yours in Opportunity, Abundance and Joy!!!
James Erdt
Joyzone Inc.
Founder / President
Here are 10 tips on the best foods to eat to support you in making proper nutritional choices. I highly advise you to stock up on these items if you are trying to promote quick and healthy weight-loss!
1. Oatmeal: This is hands down my favorite food to eat for multiple reasons! First off, oatmeal sustains your blood sugar levels longer than many other foods and helps keep your insulin levels stable so you don’t have hunger cravings for many hours after consuming it. This is good because you limit spikes in the production of insulin which send a signal to your body to start storing fat. It is also a soluble fiber which attracts fluids and stays in your stomach longer than insoluble fibers such as vegetables which will then support the reduction of blood cholesterol.
For breakfast I eat oatmeal almost every day! I use about 1 to 1and a 1/2 cups of large flake oatmeal and place it in the microwave with water for 5 minutes on 50% power. Then I remove it from the microwave and add 1 scoop of vanilla whey isolate protein powder and put in a bit of hot water to mix it up nicely. On top I add a little bit of low fat vanilla yogurt and a small handful of raspberries! Mmmmmmmmmm…..so good!
2. Spinach: Green vegetables are packed with important vitamins and minerals including A, C, K, foliate, beta-carotene, calcium magnesium and fiber! Spinach in particular is one of the best because one serving offers nearly a full day’s worth of vitamin A and half of your vitamin C plus it is loaded with foliate which protects against heart disease, stroke and colon cancer. One of its superpowers is that it contributes to neutralizing free radicals which are molecules that accelerate the aging process!
3. Beans and Legumes: Beans, beans good for your heart, the more you eat the more you…..are able to control your hunger cravings….lol. Other than the gastrointestinal disadvantages, beans are loaded with nutritional power! They are all low in fat and packed with protein, fiber and iron which are all essential for building muscle, burning fat and losing weight. Beans are excellent for fighting cancer, lowering blood pressure and fighting heart disease. If you had to pick one, I would suggest the black bean due to it being high in vitamins, minerals and protein as well as being very low in calories and carbs!
4. Almonds: Generally, almonds are considered to be some of the best nuts to eat because they are some of the highest in mono unsaturated good fats and are high in protein. They will contribute to clearing out your arteries, add to cell and membrane health and help you feel full to avoid over eating. If you eat about 2 ounces of almonds (roughly 24 of them) and wash them down with about 8 ounces of water it can suppress your appetite for hours. Avoid the salted or smoked variations which contribute to high sodium levels and spiked blood pressure!
5. Egg Whites: The protein found in eggs has the highest biological value of protein of any food which is a measure of how well it supports your body’s protein needs. This contributes to more effective muscle building than other sources of protein including milk or beef! They also contain high levels of vitamin B12 which is essential for fat breakdown. Egg whites in a carton such as Egg Beaters or Egg Creations are excellent for cooking, have fewer calories than regular eggs and no fat, plus have just as many of the main nutrients. Personally, I also add 250g of regular egg whites into my protein shakes!
6. Olive Oil: The benefits of olive oil fight against obesity, cancer, heart disease and high blood pressure. It also lowers cholesterol and boosts immune system with monounsaturated good fats and vitamins. On top of that, olive oil helps control food cravings, burns fat and keeps your cholesterol levels in check. Wow, need I say more…
7. Turkey: One of the leanest meats you’ll find is turkey breast and it is loaded with one-third of your daily requirements for vitamin B6 and niacin. If you prefer the dark meat, it also has high levels of zinc and iron. Turkey is high in essential muscle building protein which helps promote weight loss and burning off those extra calories. It takes more energy for your body to digest protein in meat than it does to digest carbohydrates or fats, so the more calories you burn.
8. Berries: Antioxidant super food!!! Any berry carries powerful levels of antioxidants and all purpose compounds that contribute to fighting cancer and heart disease. They also add to better eyesight, balance, coordination and if I can remember correctly, your short term memory…lol. Blueberries are the highest in antioxidant power ratings, loaded with soluble fibre like oatmeal which keeps you full longer and are one of the healthiest foods you can eat!
9. Whey Protein Powder: By adding powdered whey protein, which is a powerful muscle building animal protein, to your shakes, you will increase your amino acid intake and add to muscle growth and fat burning. It is especially effective because of its low calories in comparison to its high amount of protein! It also increases glutathione levels in your body to help prevent prostate cancer. Two of the best times of the day to have a whey protein powder shake are first thing in the morning when you get up and immediately after your workout!
10. Peanut Butter: Despite the disadvantage that peanut butter is high in calories, it is packed with heart healthy mono unsaturated fats that can increase your body’s production of testosterone which will add to muscle growth and help decrease fat levels. As an added bonus, peanut butter also contains protein, vitamin A, niacin and magnesium. It is an easy, simple and effective snack that tastes soooooooo good! Limit yourself to about 3 tablespoons per day and seek all-natural peanut butter instead of those mass produced sugary brands!!! I’ve also heard rumors that it might even fight wrinkles which I’m sure all of you will enjoy hearing or at least you will when you hit middle age!
So there you have it, a list of some of the best foods for you to eat for a healthy and vibrant life! Enjoy!
Yours in Opportunity, Abundance and Joy!!!
James Erdt
Joyzone Inc.
Founder / President
Healthy Halloween
It’s that time of year again, when ghosts and goblins are creeping around your streets; the night owl spies, the wolf howls, and candy craved children run from house to house to knock on your door screaming “Trick or Treat”! With the number of obese children these days though, we all know that it would be best to give them a trick instead of a treat. However, there are new ways to save your children’s health on Halloween and still allow them to have their fun. Fitness.com gives some healthy alternatives for treats that children will still enjoy on Halloween.
1. Go Organic!
The easiest way to keep your treats healthy on Halloween is to look for organic sweets. If you can’t find any of the ones listed below, ask someone in your local grocery store, or try a health foods store or market. Organic sweets are generally lower in sugar, and they don’t have all the artificial colors and ingredients that are pumped into regular candies.
Suggestions for Organic Treats:
Organic Gummy Bears: free of gelatin, gluten, high-fructose corn syrup, or artificial additives. They are available in a variety of flavors including: classic, jelly, fruity, and super sour. They cost about $2.99 a box, and are available on-line at: www.EdwardAndSons.com.
Pure Fun Organic Candy: hard candies and lollipops, these candies are free of artificial flavors, pesticides, and gluten. They are available in 3 flavors: Tangy Tangerine, Giddy Green Apple, and Loony Lemon. You can purchase these at Whole Foods, or online for $4.99 a box, at: www.PureFun.ca.
2. Stick to Dark Chocolate!
If you feel you have to hand out some sort of chocolate treat, which tends to be children’s favorite, stick to dark chocolate treats. Check the ingredients to make sure it doesn’t contain any milk and the less ingredients the better. Dark chocolate has natural coco, less sugar, and less artificial ingredients.
Suggestions for Dark Chocolate Treats:
Sunspire Dark Chocolate Earth Balls: Available at Whole Foods or natural foods stores, these small chocolate treats are sweetened with whole grain malted barley and corn, that cuts the sugar content by 33%. They come in bulk, and run for about $12.99 a pound.
Wolfgang’s Sweet Dark Chocolate Covered Blueberries and Raspberries: Definitely our favorite pick for Halloween at fitness.com. These treats have natural berries that are high in antioxidants, and are covered with dark chocolate. They are available at Whole Foods and other natural foods stores and cost $5.99 a box.
3. Healthy Animal Cookies!
What kid doesn’t love animal cookies? And, what a great alternative to candies and chocolate bars on Halloween. Look for animal crackers that have fewer ingredients, or organic contents. They usually contain very little trans fat, so check before buying.
Suggestions for Animal Crackers:
Barbara’s Snackimals Animal Cookies: Better than your traditional animal crackers, these cookies have little flavor and are extremely low in trans fats. They come in a variety of flavors including: chocolate chip, snickerdoodle, oatmeal, and vanilla. They run for $.89 a bag, and are available at most natural foods stores, or online at: www.WorldPantry.com.
4. Go nuts!
Mixed mini packs of nuts are always a good healthy alternative for Halloween treats. They are high in protein, and give your children the energy they need to keep them steady during school days.
5. A reason for Raisins!
As many times as kids cringe when they see those little red packages of raisins on Halloween night, parents cheer when they see those same red packages come tumbling out of their children’s Halloween sacks. Now, if every parent could collaborate on this healthy alternative, every kids Halloween sack would have hundreds of red raisin boxes falling out of them. Unfortunately though, some parents can’t help but give out those unhealthy treats. But, what you can do, instead of seeing your child throwing out the red raisin boxes the instant they see them, keep them aside and add them to your children’s lunch boxes. This is helping you out, and keeping them healthy at the same time.
Happy Halloween
1. Go Organic!
The easiest way to keep your treats healthy on Halloween is to look for organic sweets. If you can’t find any of the ones listed below, ask someone in your local grocery store, or try a health foods store or market. Organic sweets are generally lower in sugar, and they don’t have all the artificial colors and ingredients that are pumped into regular candies.
Suggestions for Organic Treats:
Organic Gummy Bears: free of gelatin, gluten, high-fructose corn syrup, or artificial additives. They are available in a variety of flavors including: classic, jelly, fruity, and super sour. They cost about $2.99 a box, and are available on-line at: www.EdwardAndSons.com.
Pure Fun Organic Candy: hard candies and lollipops, these candies are free of artificial flavors, pesticides, and gluten. They are available in 3 flavors: Tangy Tangerine, Giddy Green Apple, and Loony Lemon. You can purchase these at Whole Foods, or online for $4.99 a box, at: www.PureFun.ca.
2. Stick to Dark Chocolate!
If you feel you have to hand out some sort of chocolate treat, which tends to be children’s favorite, stick to dark chocolate treats. Check the ingredients to make sure it doesn’t contain any milk and the less ingredients the better. Dark chocolate has natural coco, less sugar, and less artificial ingredients.
Suggestions for Dark Chocolate Treats:
Sunspire Dark Chocolate Earth Balls: Available at Whole Foods or natural foods stores, these small chocolate treats are sweetened with whole grain malted barley and corn, that cuts the sugar content by 33%. They come in bulk, and run for about $12.99 a pound.
Wolfgang’s Sweet Dark Chocolate Covered Blueberries and Raspberries: Definitely our favorite pick for Halloween at fitness.com. These treats have natural berries that are high in antioxidants, and are covered with dark chocolate. They are available at Whole Foods and other natural foods stores and cost $5.99 a box.
3. Healthy Animal Cookies!
What kid doesn’t love animal cookies? And, what a great alternative to candies and chocolate bars on Halloween. Look for animal crackers that have fewer ingredients, or organic contents. They usually contain very little trans fat, so check before buying.
Suggestions for Animal Crackers:
Barbara’s Snackimals Animal Cookies: Better than your traditional animal crackers, these cookies have little flavor and are extremely low in trans fats. They come in a variety of flavors including: chocolate chip, snickerdoodle, oatmeal, and vanilla. They run for $.89 a bag, and are available at most natural foods stores, or online at: www.WorldPantry.com.
4. Go nuts!
Mixed mini packs of nuts are always a good healthy alternative for Halloween treats. They are high in protein, and give your children the energy they need to keep them steady during school days.
5. A reason for Raisins!
As many times as kids cringe when they see those little red packages of raisins on Halloween night, parents cheer when they see those same red packages come tumbling out of their children’s Halloween sacks. Now, if every parent could collaborate on this healthy alternative, every kids Halloween sack would have hundreds of red raisin boxes falling out of them. Unfortunately though, some parents can’t help but give out those unhealthy treats. But, what you can do, instead of seeing your child throwing out the red raisin boxes the instant they see them, keep them aside and add them to your children’s lunch boxes. This is helping you out, and keeping them healthy at the same time.
Happy Halloween
The First Few Weeks
The first several weeks of any workout routine tend to be the harest, so BNN went straight to the source with fitness guru Tony Horton on how to stay committed to a new workout routine.
27 October, 2008
10 Tips on Fitness for Beginners
10 tips on Fitness for Beginners!
So you’ve made the decision the get in great physical shape and take responsibility for you own Health and Well-Being! I’m proud of you! Taking the first step is the hardest part and when you stick to it for at least a month you will begin to reprogram those bad habits into good ones that will support you in a life of vitality, energy and enjoyment!
These 10 tips will guide you on your journey and support you in making the decision to get started on your weight management goals successful!
1. Just start NOW and don’t be afraid: Having a little bit of fear and anxiety when it comes to starting a fitness routine is very normal amongst beginners. The best way is to dive right in and never look back. Once you get a taste for how good it feels to become active again, get your blood flowing and your heart pumping, it will become easier to continue. Every path starts with a single step!
2. Make sure to have proper training shoes: It is essential to wear supportive footwear that you feel comfortable in while you are working out. Function before fashion! Make sure you are using a shoe for the type of activity you are conducting in the gym. Unless you’re doing a lot of running on the treadmill, where a running shoe would be ideal, I suggest using a cross training shoe which will give you much more lateral support for lifting weights.
3. Drink a lot of water: In order to stay hydrated and focused, make sure that you consume at least 500ml of water per hour of training at the gym. Have a drink after every resistance exercise and every 5-10 minutes during cardiovascular training sessions.
4. Make sure to eat before you hit the gym: This will help you with your energy levels to ensure that you will have a great work out and be able to push enough weight to help you build lean muscle. It is best to eat about an hour before to allow some time for digestion so it isn’t competing for energy while in the gym. One of my favorite snacks before the gym is oatmeal with a scoop of protein powder in it and a teaspoon of Omega 3-6-9 oil. Do some research on how food affects the body in regards to protein, low glycemic carbohydrates and good fat.
5. Make sure to eat after the gym: Being consistent with consuming food after the gym is very important to nourish your fatigued muscles. This is one of the most important times to have some sort of protein and good carbohydrates to refuel your energy stores and mental focus. When I don’t have a lot of time, I really enjoy a protein shake with a scoop of glutamine for muscle repair and a banana to restore my blood sugar levels. Ideally I would have a complete meal after the gym if I’m training just before dinner time.
6. Burn fat naturally: Stay away from thermogenic style pills and potions that claim rapid fat and/or weight loss. They not only make you dehydrated and speed up your heart rate (which can be very dangerous); they also contribute to losing lean muscle mass, therefore lowering your metabolism and your body’s natural ability to burn fat. Losing more than 2-3 lbs of weight per week is not healthy and will more than likely be put back on in the long run. Try doing your cardio slower with short bursts of high intensity intervals. Slow and steady wins the race!
7. Don’t over train your body: Many people make the mistake of going to the gym every day because they’re so excited to get in great shape. Although being pumped about getting fit is terrific, you are doing yourself an injustice by training too often and stunting your muscle which will also eventually burn you out. Be realistic with your schedule and devote about 3-5 days of about 1 hour weight training and ½ hour cardio for optimal results. Rest and recovery is essential to ensure your muscles are completely repaired before you begin training them again and provide you with much better work outs, natural fat burning and lean muscle growth.
8. Go for a physical check up: In order to start off on the right fitness path with no accidents or injuries, it is important to see your doctor for a go ahead OK to assure you'll attain the most benefits with the least amount of risks. This is especially a good idea if you smoke, have high blood pressure, high cholesterol, diabetes or are overweight. This will also give you confidence to move forward safely and with no worries or at least some guidance on the pace you should proceed.
9. Do a fitness assessment: By doing an initial assessment of where you are at physically is a great eye opener and gives most people a nice kick in the butt when they truly see the results. This is an excellent motivator for setting some realistic milestones and ultimate goals. Things that should be covered are weight, body fat percentage, measurements, resting heart rate and blood pressure. I also like to see how many pushups I can do, how many chin ups I can do and how long I can hole a 90 degree wall sit with my back against the wall. Every month do another fitness assessment and compare results to your initial one and make adjustments in your routine to focus on the areas that aren’t quite seeing the results your are seeking.
10. If you don’t have a clue, hire a pro: Investing in a personal trainer is one of the best things you can do for yourself when it comes to beginning a fitness lifestyle safely and effectively. You will learn proper technique, form, posture, breathing, amount of reps, amount of sets, order of exercises and which muscles you are actually working! They will help you prevent injuries and give you the confidence needed to perform each exercise with focus and the knowledge of doing it correctly. Personal trainers are there for motivation, inspiration and education. Just make sure you do your research on who you are getting involved with and that they are certified.
Now go get in the best shape of your life and enjoy the benefits of less body fat, having much more energy and feeling great! Remember, with drive, passion, persistence and believing in yourself, you can be successful at anything!!!
James Erdt
Joyzone Inc.
Founder / President
joyzone.com
So you’ve made the decision the get in great physical shape and take responsibility for you own Health and Well-Being! I’m proud of you! Taking the first step is the hardest part and when you stick to it for at least a month you will begin to reprogram those bad habits into good ones that will support you in a life of vitality, energy and enjoyment!
These 10 tips will guide you on your journey and support you in making the decision to get started on your weight management goals successful!
1. Just start NOW and don’t be afraid: Having a little bit of fear and anxiety when it comes to starting a fitness routine is very normal amongst beginners. The best way is to dive right in and never look back. Once you get a taste for how good it feels to become active again, get your blood flowing and your heart pumping, it will become easier to continue. Every path starts with a single step!
2. Make sure to have proper training shoes: It is essential to wear supportive footwear that you feel comfortable in while you are working out. Function before fashion! Make sure you are using a shoe for the type of activity you are conducting in the gym. Unless you’re doing a lot of running on the treadmill, where a running shoe would be ideal, I suggest using a cross training shoe which will give you much more lateral support for lifting weights.
3. Drink a lot of water: In order to stay hydrated and focused, make sure that you consume at least 500ml of water per hour of training at the gym. Have a drink after every resistance exercise and every 5-10 minutes during cardiovascular training sessions.
4. Make sure to eat before you hit the gym: This will help you with your energy levels to ensure that you will have a great work out and be able to push enough weight to help you build lean muscle. It is best to eat about an hour before to allow some time for digestion so it isn’t competing for energy while in the gym. One of my favorite snacks before the gym is oatmeal with a scoop of protein powder in it and a teaspoon of Omega 3-6-9 oil. Do some research on how food affects the body in regards to protein, low glycemic carbohydrates and good fat.
5. Make sure to eat after the gym: Being consistent with consuming food after the gym is very important to nourish your fatigued muscles. This is one of the most important times to have some sort of protein and good carbohydrates to refuel your energy stores and mental focus. When I don’t have a lot of time, I really enjoy a protein shake with a scoop of glutamine for muscle repair and a banana to restore my blood sugar levels. Ideally I would have a complete meal after the gym if I’m training just before dinner time.
6. Burn fat naturally: Stay away from thermogenic style pills and potions that claim rapid fat and/or weight loss. They not only make you dehydrated and speed up your heart rate (which can be very dangerous); they also contribute to losing lean muscle mass, therefore lowering your metabolism and your body’s natural ability to burn fat. Losing more than 2-3 lbs of weight per week is not healthy and will more than likely be put back on in the long run. Try doing your cardio slower with short bursts of high intensity intervals. Slow and steady wins the race!
7. Don’t over train your body: Many people make the mistake of going to the gym every day because they’re so excited to get in great shape. Although being pumped about getting fit is terrific, you are doing yourself an injustice by training too often and stunting your muscle which will also eventually burn you out. Be realistic with your schedule and devote about 3-5 days of about 1 hour weight training and ½ hour cardio for optimal results. Rest and recovery is essential to ensure your muscles are completely repaired before you begin training them again and provide you with much better work outs, natural fat burning and lean muscle growth.
8. Go for a physical check up: In order to start off on the right fitness path with no accidents or injuries, it is important to see your doctor for a go ahead OK to assure you'll attain the most benefits with the least amount of risks. This is especially a good idea if you smoke, have high blood pressure, high cholesterol, diabetes or are overweight. This will also give you confidence to move forward safely and with no worries or at least some guidance on the pace you should proceed.
9. Do a fitness assessment: By doing an initial assessment of where you are at physically is a great eye opener and gives most people a nice kick in the butt when they truly see the results. This is an excellent motivator for setting some realistic milestones and ultimate goals. Things that should be covered are weight, body fat percentage, measurements, resting heart rate and blood pressure. I also like to see how many pushups I can do, how many chin ups I can do and how long I can hole a 90 degree wall sit with my back against the wall. Every month do another fitness assessment and compare results to your initial one and make adjustments in your routine to focus on the areas that aren’t quite seeing the results your are seeking.
10. If you don’t have a clue, hire a pro: Investing in a personal trainer is one of the best things you can do for yourself when it comes to beginning a fitness lifestyle safely and effectively. You will learn proper technique, form, posture, breathing, amount of reps, amount of sets, order of exercises and which muscles you are actually working! They will help you prevent injuries and give you the confidence needed to perform each exercise with focus and the knowledge of doing it correctly. Personal trainers are there for motivation, inspiration and education. Just make sure you do your research on who you are getting involved with and that they are certified.
Now go get in the best shape of your life and enjoy the benefits of less body fat, having much more energy and feeling great! Remember, with drive, passion, persistence and believing in yourself, you can be successful at anything!!!
James Erdt
Joyzone Inc.
Founder / President
joyzone.com
Water Fluctuations and Your Weight
Water Fluctuations and Your Weight
By Bob Greene, BFA, MFA
Glee Contributor
Be forewarned that when you first become active or increase the amount and intensity of your exercise, you will retain extra water.
Gaining this extra water weight can be disheartening and has caused many people to give up their exercise programs. The truth is that gaining this extra water weight is a very good sign.
As you become more active and drink more water, your muscles will act like sponges and will immediately become more fully hydrated. In addition, you may also add a little new muscle, which in turn will store even more water.
The more active you are, the more glycogen (a stored carbohydrate) your muscles will retain. Each gram of glycogen stores an additional 2.5 to 3 grams of water.
Finally, the better shape you're in, the more water is stored within your bloodstream. This additional water weight can be significant and is most pronounced when you increase your level of fitness.
This explains why physically fit individuals store considerably more water within their bodies than unfit individuals. This also explains how a very fit person can weigh much more than their appearance would suggest.
When you exercise regularly, you're sending the message to your body that water needs to be stored in relatively large quantities. Your body responds by finding creative ways to store this additional water. The fitter you become, the higher your percentage of water weight will be, and the lower your percentage of body fat.
Don't let this additional water weight frustrate you. It's a good sign! It means that your metabolism is increasing as well as your potential to burn fat. That's why I especially like to see my new clients put on this initial water weight; it usually means that good things are about to happen -- that is, as long as they remain patient through the first four to six weeks.
The water cycles
In addition to the initial water weight gain that you'll experience when you become more active, your body has various water cycles that influence the retention and release of water weight.
These are daily, weekly, monthly and even seasonal water cycles. These cycles occur for a variety of complex reasons, and they are not all fully understood. There are also times when these cycles converge to reach their respective highs, at which time you'll experience a significant increase in your water weight and, consequently, your total weight.
It's at these times that you must reassure yourself that as long as you are consistently "on the program," there will be a gradual reduction in your body fat -- even if the scale doesn't confirm it! By the same token, there will be times the various water cycles converge at a low point, resulting in your body retaining less water. This will lead to a decrease in your total body weight. This is also somewhat of an illusion and should not cause you to become overconfident.
It all comes down to trust -- trust in yourself! As long as you are patient and believe you are doing the best thing for yourself and that you deserve the results your desire, those good results will happen!
Water weight gain is commonly responsible for the scale not budging -- or even moving higher. Remember that each time you improve your level of fitness your body holds more water. Don't worry about it. Water fluctuations happen to everyone and are nothing to be concerned about unless you let them affect your emotions.
If you suspect you're retaining water, just examine how your clothes fit. If, despite an increase in your weight, your clothes fit about the same or even more loosely, water is probably to blame.
When you lose weight the right way -- by being active -- the rules change a bit. It's very common to be losing fat but gaining weight. As frustrating as this can be, my advice is to simply focus on how good you feel, how your clothes fit, and the other positive changes that are happening to you.
By Bob Greene, BFA, MFA
Glee Contributor
Be forewarned that when you first become active or increase the amount and intensity of your exercise, you will retain extra water.
Gaining this extra water weight can be disheartening and has caused many people to give up their exercise programs. The truth is that gaining this extra water weight is a very good sign.
As you become more active and drink more water, your muscles will act like sponges and will immediately become more fully hydrated. In addition, you may also add a little new muscle, which in turn will store even more water.
The more active you are, the more glycogen (a stored carbohydrate) your muscles will retain. Each gram of glycogen stores an additional 2.5 to 3 grams of water.
Finally, the better shape you're in, the more water is stored within your bloodstream. This additional water weight can be significant and is most pronounced when you increase your level of fitness.
This explains why physically fit individuals store considerably more water within their bodies than unfit individuals. This also explains how a very fit person can weigh much more than their appearance would suggest.
When you exercise regularly, you're sending the message to your body that water needs to be stored in relatively large quantities. Your body responds by finding creative ways to store this additional water. The fitter you become, the higher your percentage of water weight will be, and the lower your percentage of body fat.
Don't let this additional water weight frustrate you. It's a good sign! It means that your metabolism is increasing as well as your potential to burn fat. That's why I especially like to see my new clients put on this initial water weight; it usually means that good things are about to happen -- that is, as long as they remain patient through the first four to six weeks.
The water cycles
In addition to the initial water weight gain that you'll experience when you become more active, your body has various water cycles that influence the retention and release of water weight.
These are daily, weekly, monthly and even seasonal water cycles. These cycles occur for a variety of complex reasons, and they are not all fully understood. There are also times when these cycles converge to reach their respective highs, at which time you'll experience a significant increase in your water weight and, consequently, your total weight.
It's at these times that you must reassure yourself that as long as you are consistently "on the program," there will be a gradual reduction in your body fat -- even if the scale doesn't confirm it! By the same token, there will be times the various water cycles converge at a low point, resulting in your body retaining less water. This will lead to a decrease in your total body weight. This is also somewhat of an illusion and should not cause you to become overconfident.
It all comes down to trust -- trust in yourself! As long as you are patient and believe you are doing the best thing for yourself and that you deserve the results your desire, those good results will happen!
Water weight gain is commonly responsible for the scale not budging -- or even moving higher. Remember that each time you improve your level of fitness your body holds more water. Don't worry about it. Water fluctuations happen to everyone and are nothing to be concerned about unless you let them affect your emotions.
If you suspect you're retaining water, just examine how your clothes fit. If, despite an increase in your weight, your clothes fit about the same or even more loosely, water is probably to blame.
When you lose weight the right way -- by being active -- the rules change a bit. It's very common to be losing fat but gaining weight. As frustrating as this can be, my advice is to simply focus on how good you feel, how your clothes fit, and the other positive changes that are happening to you.
"WAIT -- I WEIGHT HOW MUCH?"
This comes from the Oct 2006 issue of Fitness. For anyone who's ever been scale-obsessed...here are ten reasons not to be.
"WAIT -- I WEIGHT HOW MUCH?"
Can you believe what you see? Not always. Ten things that can skew your reading, from what you're wearing to how much fun you had last night. By Cynthia Sass, R.D.
Good news for every woman who's ever had a total scale meltdown: The number staring back at you might not be quite right. "Depending on a variety of factors that have nothing to do with body fat or even the scale's accuracy, your weight can vary by several pounds from day to day," says Andrea Giancoli, R.D., a spokesperson for the American Dietetic Association. In fact, experts agree that your body-fat percentage and your physical measurements, rather than your weight, provide a more accurate picture of your health. So before you freak out over the digital readout, keep in mind: a) It's just a number, people! and b) It will yo-yo. Here's why:
1) You're wearing something other than your birthday suit.
Adds: up to 6 pounds.
This may seem like a no-brainer, but how much can you realistically deduct? We tested a few different outfits and found that a sports bra and running shorts probably won't nudge the needle, but sneakers can cause a two-pound jump. Didn't make it into your workout wear this morning? A light bathrobe will up the number by one, a heavy terry-cloth robe by two and a complete outfit (jeans, T-shirt, blazer and boots) by about six.
2)You just took a seriously sweat-inducing cardio class.
Subtracts: up to 5 pounds.
When you work out at a high intensity, whether in a Spinning class or on a hard run, most of the calories you burn come from glycogen (a form of carbohydrate stored in muscle). The depletion of this high-energy fuel can show up as a dramatic shift in weight. But don't mistake the sharp drop in pounds for a loss of bodyfat. "Glycogen accounts for much of the weight you've lost directly after exercise. The rest is cause by water loss through sweat, says Bob Seebohar, R.D., director of sports nutrition at the University of Florida. But hey, if seeing that lower number on the scale keeps you motivated to put the bike shorts back on tomorrow, forget you just read that!
3. You polished off a big bottle of water five minutes ago.
Adds: more than 2 pounds.
Water has no calories, so it can't cause fat gain. But a liter of H2O weighs more than two pounds, so after you down a standard bottle of water, the scale will automatically go up by that much. "Most small weight fluctuations are due to shifts in body water," says Giancoli. The full two pounds will register on the scale only during the first few minutes after you drink it; then, as it's depeleted via perspiration, breathing and other bodily functions, your weight will inch down accordingly (that's why it never hurts to hit the loo before hopping on the scale).
4. You had a few drinks last night.
Subtracts: 3 to 5 pounds.
Alcohol depletes your body of water. (Dehydration is what gives you morning-after cotton mouth and a splitting headache.) Alcohol also irritates the digestive system and can cause diarrhea. This diuretic/laxative combo makes some women look and feel leaner the day after a night out, but while the scale readout will drop, it won't stay down for long. "Your weight will bounce back to normal as soon as you replenish lost fluids," says ADA spokesperson Christine Gerbstadt, M.D., R.D.
5. You had a "light" lunch.
Adds: up to 3 pounds.
Often, the healthiest meals are the heaviest in terms of weight. Filling, diet-friendly foods such as broth-based vegetable soup or salad loaded with veggies are full of fiber and water, both of which have zero calories but add bulk to your plate and, for a brief time, your stomach. So eating them can cause a short-term rise in the number on the scale, even though they'll actually help you reduce body fat over time. Depending on your rate of digestion, the added weight of a large but diet-friendly lunch won't stick to you longer than 12 to 24 hours.
6. You skimped on carbs today.
Subtracts: 3 to 5 pounds.
If you eat nothing but egg whites for breakfast and a protein shake for lunch, your weight on the scale will fall by late afternoon -- but not because protein magically melts away body fat. Like a tough workout, high-protein diets that leave you short on whole grains and fruits can cause your muscles to use up glycogen. They can also generate extra waste products, which makes you pee a lot, pulling more water out of your body. "Carbs stored as glycogen are like sponges that hold water. When you eat fewer cabrs, you lose water; when you eat more carbs, you retain water," says Giancoli. But to lose a pound of fat, you much cut 3,500 calories through either diet or exercise, so losing one or more pounds in a single day is a sure sign that you are shedding water instead of fat.
7. You indulged a salt craving.
Adds: 4 to 5 pounds.
If you wake up feeling puffy and your rings and watch are fused to your skin, you're experiencing a full-on bloat. Consuming salty foods, such as canned soup, frozen meals or Chinese takeout with plenty of soy sauce, can cause your body to retain water in order to dilute excess sodium. "Drinking more water will help flush both the sodium and the excess fluids from your body and will normalize your weight," says Amy Gerardo, a registered nurse and American Council on Exercise-certified personal trainer in St. Petersburg, Florida.
8. You're sick.
Subtracts: up to 5 pounds.
Cold and flu symptoms like sneezing and coughing can cause temporary dehydration, and a loss of fluids means a drop on the scale. "In the first day or two of being sick, you will probably get a lower reading, but the truth is that almost none of the weight you lose is body fat -- it's nearly all water," says Giancoli. So don't be too disappointed when you quickly regain as you recover.
9. You can't, ahem, "go".
Adds: 2 to 6 pounds.
When you're constipated, you have excess solid waste in your GI tract, which carries weight. "'Going' at least every other day is considered normal; any less than that can temporarily affect the number on the scale," says Dr. Gerbstadt. Several not-so-ideal dieting practices, such as low-carb dieting, drastically reducing calories, skipping meals and restricting fluids, can lead to constipation. This means that some weight-loss attempts (albeit unhealthy ones) may actually lead to a temporary rise in weight rather than a drop. "Whether or not it's due to a fad diet, consuming insufficient fiber and/or water can lead to dense stool, which can weigh two to six pounds," says Dr. Gerbstadt. Ease constipation by gradually increasing your intake of water and soluble [sic], fiber-rich foods (such as oatmeal, citrus fruit, pears and beans).
10. You had a few extra cups of joe.
Subtracts: about 2 pounds.
Guzzling coffee during the morning meeting might not be as much fun as guzzling cocktails at happy hour, but the effects are similar. Caffeine is a mild diuretic; it also stimulates the digestive tract and bowel movements, and it can suppress your appetite. Between the extra trips to the bathroom and the smaller helpings, your weight may drop. "But once that lost water is replaced, your weight will return to normal fairly quickly," says Dr. Gerbstadt.
"WAIT -- I WEIGHT HOW MUCH?"
Can you believe what you see? Not always. Ten things that can skew your reading, from what you're wearing to how much fun you had last night. By Cynthia Sass, R.D.
Good news for every woman who's ever had a total scale meltdown: The number staring back at you might not be quite right. "Depending on a variety of factors that have nothing to do with body fat or even the scale's accuracy, your weight can vary by several pounds from day to day," says Andrea Giancoli, R.D., a spokesperson for the American Dietetic Association. In fact, experts agree that your body-fat percentage and your physical measurements, rather than your weight, provide a more accurate picture of your health. So before you freak out over the digital readout, keep in mind: a) It's just a number, people! and b) It will yo-yo. Here's why:
1) You're wearing something other than your birthday suit.
Adds: up to 6 pounds.
This may seem like a no-brainer, but how much can you realistically deduct? We tested a few different outfits and found that a sports bra and running shorts probably won't nudge the needle, but sneakers can cause a two-pound jump. Didn't make it into your workout wear this morning? A light bathrobe will up the number by one, a heavy terry-cloth robe by two and a complete outfit (jeans, T-shirt, blazer and boots) by about six.
2)You just took a seriously sweat-inducing cardio class.
Subtracts: up to 5 pounds.
When you work out at a high intensity, whether in a Spinning class or on a hard run, most of the calories you burn come from glycogen (a form of carbohydrate stored in muscle). The depletion of this high-energy fuel can show up as a dramatic shift in weight. But don't mistake the sharp drop in pounds for a loss of bodyfat. "Glycogen accounts for much of the weight you've lost directly after exercise. The rest is cause by water loss through sweat, says Bob Seebohar, R.D., director of sports nutrition at the University of Florida. But hey, if seeing that lower number on the scale keeps you motivated to put the bike shorts back on tomorrow, forget you just read that!
3. You polished off a big bottle of water five minutes ago.
Adds: more than 2 pounds.
Water has no calories, so it can't cause fat gain. But a liter of H2O weighs more than two pounds, so after you down a standard bottle of water, the scale will automatically go up by that much. "Most small weight fluctuations are due to shifts in body water," says Giancoli. The full two pounds will register on the scale only during the first few minutes after you drink it; then, as it's depeleted via perspiration, breathing and other bodily functions, your weight will inch down accordingly (that's why it never hurts to hit the loo before hopping on the scale).
4. You had a few drinks last night.
Subtracts: 3 to 5 pounds.
Alcohol depletes your body of water. (Dehydration is what gives you morning-after cotton mouth and a splitting headache.) Alcohol also irritates the digestive system and can cause diarrhea. This diuretic/laxative combo makes some women look and feel leaner the day after a night out, but while the scale readout will drop, it won't stay down for long. "Your weight will bounce back to normal as soon as you replenish lost fluids," says ADA spokesperson Christine Gerbstadt, M.D., R.D.
5. You had a "light" lunch.
Adds: up to 3 pounds.
Often, the healthiest meals are the heaviest in terms of weight. Filling, diet-friendly foods such as broth-based vegetable soup or salad loaded with veggies are full of fiber and water, both of which have zero calories but add bulk to your plate and, for a brief time, your stomach. So eating them can cause a short-term rise in the number on the scale, even though they'll actually help you reduce body fat over time. Depending on your rate of digestion, the added weight of a large but diet-friendly lunch won't stick to you longer than 12 to 24 hours.
6. You skimped on carbs today.
Subtracts: 3 to 5 pounds.
If you eat nothing but egg whites for breakfast and a protein shake for lunch, your weight on the scale will fall by late afternoon -- but not because protein magically melts away body fat. Like a tough workout, high-protein diets that leave you short on whole grains and fruits can cause your muscles to use up glycogen. They can also generate extra waste products, which makes you pee a lot, pulling more water out of your body. "Carbs stored as glycogen are like sponges that hold water. When you eat fewer cabrs, you lose water; when you eat more carbs, you retain water," says Giancoli. But to lose a pound of fat, you much cut 3,500 calories through either diet or exercise, so losing one or more pounds in a single day is a sure sign that you are shedding water instead of fat.
7. You indulged a salt craving.
Adds: 4 to 5 pounds.
If you wake up feeling puffy and your rings and watch are fused to your skin, you're experiencing a full-on bloat. Consuming salty foods, such as canned soup, frozen meals or Chinese takeout with plenty of soy sauce, can cause your body to retain water in order to dilute excess sodium. "Drinking more water will help flush both the sodium and the excess fluids from your body and will normalize your weight," says Amy Gerardo, a registered nurse and American Council on Exercise-certified personal trainer in St. Petersburg, Florida.
8. You're sick.
Subtracts: up to 5 pounds.
Cold and flu symptoms like sneezing and coughing can cause temporary dehydration, and a loss of fluids means a drop on the scale. "In the first day or two of being sick, you will probably get a lower reading, but the truth is that almost none of the weight you lose is body fat -- it's nearly all water," says Giancoli. So don't be too disappointed when you quickly regain as you recover.
9. You can't, ahem, "go".
Adds: 2 to 6 pounds.
When you're constipated, you have excess solid waste in your GI tract, which carries weight. "'Going' at least every other day is considered normal; any less than that can temporarily affect the number on the scale," says Dr. Gerbstadt. Several not-so-ideal dieting practices, such as low-carb dieting, drastically reducing calories, skipping meals and restricting fluids, can lead to constipation. This means that some weight-loss attempts (albeit unhealthy ones) may actually lead to a temporary rise in weight rather than a drop. "Whether or not it's due to a fad diet, consuming insufficient fiber and/or water can lead to dense stool, which can weigh two to six pounds," says Dr. Gerbstadt. Ease constipation by gradually increasing your intake of water and soluble [sic], fiber-rich foods (such as oatmeal, citrus fruit, pears and beans).
10. You had a few extra cups of joe.
Subtracts: about 2 pounds.
Guzzling coffee during the morning meeting might not be as much fun as guzzling cocktails at happy hour, but the effects are similar. Caffeine is a mild diuretic; it also stimulates the digestive tract and bowel movements, and it can suppress your appetite. Between the extra trips to the bathroom and the smaller helpings, your weight may drop. "But once that lost water is replaced, your weight will return to normal fairly quickly," says Dr. Gerbstadt.
26 October, 2008
Play, Shake, and Share
An acquaintance asked me what she would have to do to be a Beachbody coach:
I said "Play, shake, and share."
She said; "Right, but what about running the business and all that stuff?"
I said: "For the price of a coach kit, here's what happens: We build a website for you, we take orders you get on your website and handle the inventory, billing, shipping, and customer service."
She said: "So what do I do?"
I said: "Play, shake and share... Use a fitness program that suits you, and replace at least one meal a day with a meal replacement shake. The results will be visible very fast and you can still eat the rest of your meals with real food, with the rest of the family. Share means to tell some people what you are doing every day via email, message boards, blogs, in the line at the grocery store. People you talk to will start see you're serious. They will see you drinking your shake. You tell them how easy it is to stay motivated because you're going deep on this one. And they will soon understand that the motivation to turn your weight loss into a profit is HELPING YOU STAY CONSISTENT."
She said: "How will that turn into income for me?"
I said: "We spend over $1 million a week advertising these products. Other network marketing companies don't do that. That means people you "share" with likely know about Turbo Jam, P90X, Ten Minute Trainer, etc. Tell them when they're ready to lose the weight they should buy them through you and join the club, and they will save 10% off the TV price. And to conquer the food problem, replace a meal a day with a substantial meal replacement shake. They might not buy today, but eventually they will see a product from Beachbody that sparks their interest, and they'll remember you were the one who made it sound easy. They'll want to buy from you and get the best price."
She said: "But how do I recruit other coaches?"
I said: "You've told my how frustrated you are that you can never stay with a program. When I asked you if having a money motivation attached to getting fit and eating right would help you stay with it, you said it would. We didn't talk about you getting rich, or buying a new car. We talked about how the slightest hint of an extra income would be that extra ingredient to help you exercise and eat better. And you told me you know a couple other people who could use an extra income and to lose twenty or so pounds. That is the start of an organization, and the path to also getting a couple customers from Beachbody."
She said: "You do the advertising. You set up the website. I don't have to buy a bunch of product to sell. And I don't have to ship it and bill people. I just follow your program to exercise, eat better, and talk to people about it. How can I be sure it will work?"
I said: "There's only one way this will work: If you do it. If you finally get consistent with Play, Shake and Share it will absolutely work. Our walls are lined with pictures of proof. But you have to want it seriously. This can't be another light foray into a lame "diet of the day". Once and for all, you have to want to do what works. Do you think you really want it?"
She said: "I so want to feel better about my body. And I need to find a way out of this debt."
I said: "What's the one thing standing in your way?"
She said: "Me?"
I said: "You can think about it. You can think about it some more. Or you can commit. The solution for your health and your income is right here. You pick the program, get the shake, and start to share it."
She said: "I do the sharing, Beachbody does the rest?"
I said: "Let's get started"
I said "Play, shake, and share."
She said; "Right, but what about running the business and all that stuff?"
I said: "For the price of a coach kit, here's what happens: We build a website for you, we take orders you get on your website and handle the inventory, billing, shipping, and customer service."
She said: "So what do I do?"
I said: "Play, shake and share... Use a fitness program that suits you, and replace at least one meal a day with a meal replacement shake. The results will be visible very fast and you can still eat the rest of your meals with real food, with the rest of the family. Share means to tell some people what you are doing every day via email, message boards, blogs, in the line at the grocery store. People you talk to will start see you're serious. They will see you drinking your shake. You tell them how easy it is to stay motivated because you're going deep on this one. And they will soon understand that the motivation to turn your weight loss into a profit is HELPING YOU STAY CONSISTENT."
She said: "How will that turn into income for me?"
I said: "We spend over $1 million a week advertising these products. Other network marketing companies don't do that. That means people you "share" with likely know about Turbo Jam, P90X, Ten Minute Trainer, etc. Tell them when they're ready to lose the weight they should buy them through you and join the club, and they will save 10% off the TV price. And to conquer the food problem, replace a meal a day with a substantial meal replacement shake. They might not buy today, but eventually they will see a product from Beachbody that sparks their interest, and they'll remember you were the one who made it sound easy. They'll want to buy from you and get the best price."
She said: "But how do I recruit other coaches?"
I said: "You've told my how frustrated you are that you can never stay with a program. When I asked you if having a money motivation attached to getting fit and eating right would help you stay with it, you said it would. We didn't talk about you getting rich, or buying a new car. We talked about how the slightest hint of an extra income would be that extra ingredient to help you exercise and eat better. And you told me you know a couple other people who could use an extra income and to lose twenty or so pounds. That is the start of an organization, and the path to also getting a couple customers from Beachbody."
She said: "You do the advertising. You set up the website. I don't have to buy a bunch of product to sell. And I don't have to ship it and bill people. I just follow your program to exercise, eat better, and talk to people about it. How can I be sure it will work?"
I said: "There's only one way this will work: If you do it. If you finally get consistent with Play, Shake and Share it will absolutely work. Our walls are lined with pictures of proof. But you have to want it seriously. This can't be another light foray into a lame "diet of the day". Once and for all, you have to want to do what works. Do you think you really want it?"
She said: "I so want to feel better about my body. And I need to find a way out of this debt."
I said: "What's the one thing standing in your way?"
She said: "Me?"
I said: "You can think about it. You can think about it some more. Or you can commit. The solution for your health and your income is right here. You pick the program, get the shake, and start to share it."
She said: "I do the sharing, Beachbody does the rest?"
I said: "Let's get started"
Looking For Men and Woman That Want To Help Others.....Commintment Minded a Plus!
While things get harder for so many people, still Beachbody coaches are thriving.
Today's headlines are telling: Chrysler Cuts 25% of White Collar Jobs, Goldman Sachs cutting 10% of workforce, Yahoo firing 1,500 workers.
How deep will job cuts get? We hit 6% unemployment in September. In the downturn of 1973 we got up to 9%. Total employment in the U.S. is about 144 million people. That means if unemployment rise another 3%, another 4.3 million people could be out of work. Brutal.
With the financial meltdown and layoffs/unemployment, people are saving money, and they need to find ways to make money.
Beachbody and its coaches are in the perfect position to help people who are currently spending an average $741 per year on dues (before parking, gas, clothes, trainer, etc.) That $18B gym club business is antiquated. Everyday someone signs up to be a Beachbody coach, it's as if they created their own health club in their family room for less than $200. That's the future, and the future is here.
Between our infomercial sales, $90MM in advertising, and 13,000+ distributors, how many people can we get to replace their gym dues with a solution to get results like the NFL cheerleader (below) got with P90X? And how many more people who never set foot in a gym will get started with programs that make it easy, like Slim in 6, Yoga Booty Ballet, or or Ten Minute Trainer?
Get the word out. Every time Beachbody airs a commercial we generate thousands of customers. But hundreds of thousands more see the ads and become prospective customers. That's opportunity for income for you and everyone you know. You get the word out to people you know and people buy from you. It's a home based business where we do the advertising, you just make sure people know you're a distributor. Every 40 sales of P90X makes you over $1,000 in commissions, not including bonuses, and saves your customers hundreds of dollars a year in gym dues.
Sign up today, and use the tools in the coach-back-office to email everyone you know that if they want to lose weight, you can get them solutions like P90X for 10% less money if they join the club, and even less if they become a coach (25% off).
Beachbody saves people money, makes people money, and gets you better results for less money and in less time than the gym. No boss. No employees. Set your own hours. What are you waiting for?
Today's headlines are telling: Chrysler Cuts 25% of White Collar Jobs, Goldman Sachs cutting 10% of workforce, Yahoo firing 1,500 workers.
How deep will job cuts get? We hit 6% unemployment in September. In the downturn of 1973 we got up to 9%. Total employment in the U.S. is about 144 million people. That means if unemployment rise another 3%, another 4.3 million people could be out of work. Brutal.
With the financial meltdown and layoffs/unemployment, people are saving money, and they need to find ways to make money.
Beachbody and its coaches are in the perfect position to help people who are currently spending an average $741 per year on dues (before parking, gas, clothes, trainer, etc.) That $18B gym club business is antiquated. Everyday someone signs up to be a Beachbody coach, it's as if they created their own health club in their family room for less than $200. That's the future, and the future is here.
Between our infomercial sales, $90MM in advertising, and 13,000+ distributors, how many people can we get to replace their gym dues with a solution to get results like the NFL cheerleader (below) got with P90X? And how many more people who never set foot in a gym will get started with programs that make it easy, like Slim in 6, Yoga Booty Ballet, or or Ten Minute Trainer?
Get the word out. Every time Beachbody airs a commercial we generate thousands of customers. But hundreds of thousands more see the ads and become prospective customers. That's opportunity for income for you and everyone you know. You get the word out to people you know and people buy from you. It's a home based business where we do the advertising, you just make sure people know you're a distributor. Every 40 sales of P90X makes you over $1,000 in commissions, not including bonuses, and saves your customers hundreds of dollars a year in gym dues.
Sign up today, and use the tools in the coach-back-office to email everyone you know that if they want to lose weight, you can get them solutions like P90X for 10% less money if they join the club, and even less if they become a coach (25% off).
Beachbody saves people money, makes people money, and gets you better results for less money and in less time than the gym. No boss. No employees. Set your own hours. What are you waiting for?
25 October, 2008
To Busy To Eat Healthy???
Shopping & Cooking Tips for People on-the-Go
-- By Tanya Jolliffe, Nutritionist
Whether you're overworked or just plain overstressed, time is valuable to all of us. When making a lifestyle change, it can easily seem overwhelming to include new habits like exercise and healthy eating into your jam-packed days. Between work, school, family and just keeping up—how are you also supposed to find time to prepare healthy meals and read all those labels in the grocery store? These tips will help you spend even less time in the grocery store, emerge with healthy ingredients, and cook diet-friendly meals in minutes.
Time-Saving Grocery Shopping
Keeping a grocery list may seem like a waste of time in the moment, but it will actually save you time while shopping. While any old list is better than none, here are some tips that will turn your list into time well spent.
1. Keep a running list. One of the best places to keep your grocery list is in the kitchen—on the fridge, on a bulletin or wipe board, or even on the pantry door. As you run out of items, add them to the list so you don't have to remember them later. Then when you're ready to shop, you'll have a complete shopping list ready to go with you.
2. Organize your list. You can get through the store quickly if you organize your list in the same order that you typically navigate the grocery store. If you always start in the produce section, then start your list with these foods. If you hit the dairy section last, then add those foods to the bottom of the list. By listing items in order of the store layout, you can avoid retracing your steps to pick up things you missed.
3. Shop during "off" hours and days. You can usually get in and out of the store more quickly if you shop between Sunday and Wednesday, later in the evenings, or during the middle of the day, such as your lunch hour.
4. Avoid shopping when you are hungry. Studies show that when hungry people shop, they are more likely to purchase items that aren't on their lists. When your belly is growling, you're more likely to stray off of your list, notice other foods that you didn't come in to get, and spend extra money overall. Try shopping after a meal or a small snack to stay focused and on track.
5. Use caution with single-servings and bulk items. Many times when you shop, the choice of individual or bulk sizes means the difference between time and money. Individual serving items (such as yogurt, instant oatmeal, 100-calorie packs, frozen entrees, etc.) and pre-cut foods (chopped veggies and fruits, whether frozen or fresh) tend to be more expensive than larger packages or bulk quantities, but they will save you time and help with portion control.
If money is of greater concern then time, select standard food packages (such as a tub of yogurt, a canister of oatmeal, a box of crackers, etc.). With just a few food storage containers of various sizes, you can portion out your snacks and meals for later convenience. It only takes a few minutes to prepare snacks and portions for a whole week, but you'll save lots of money in the end.
Healthy Meals in Minutes
Now that you have the ingredients on your list, here are some quick and healthy cooking ideas. These meals pack fiber, veggies and protein into a quick-cooking (and flavorful) meal. Whether you're cooking for one or a family of four, you can adapt the quantities of ingredients to suit you.
* Lightly sauté fresh vegetables such as onions, mushrooms, peppers and eggplant and simmer with spaghetti sauce.
* Top frozen pizza with extra tomatoes, peppers, mushrooms, broccoli and onions.
* Add diced tomatoes, shredded carrots, raisins and pine nuts to quick-cooking brown rice or couscous. Season with a dash of balsamic vinegar.
* Add canned and rinsed black-eyed peas, thawed and drained okra, diced tomato and sliced green onion to reduced-sodium tomato soup.
* Stir-fry chopped vegetables and serve with rice and beans.
* For breakfast, top a cinnamon raisin bagel with light cream cheese and apple slices.
* Heat fat-free refried beans in the microwave. Add veggies and salsa and roll the mixture in a tortilla.
* Add frozen corn, steamed and diced green and red bell peppers and cilantro to a can of reduced-sodium black bean soup.
* Stir-fry cooked rice, chopped vegetables and leftover meat with low-sodium soy sauce.
* Add grapes, chopped celery, walnuts and dried cherries or golden raisins to pre-washed salad greens; toss with your favorite low-fat dressing.
* In the morning, place chicken, vegetables, broth and spices to your liking into the Crockpot to come home to a wonderful stew that evening.
* Top a baked potato with nonfat yogurt, barbeque sauce, low-fat cottage cheese, chives, sautéed onions and vegetables or chili for a super spud!
* Add canned or fresh fruit to muffins, quick breads, pancake batter, or cold cereal.
* Puree fruit and top your pancakes, waffles, oatmeal or roasted chicken.
* Marinate raw or cooked veggies in a non-fat Italian dressing for a quick, cold salad.
Getting healthy doesn't have to be time-consuming or expensive. With a little planning and a few meal ideas, you can easily find the time to make nutritious, home-cooked meals that you and your family will love.
-- By Tanya Jolliffe, Nutritionist
Whether you're overworked or just plain overstressed, time is valuable to all of us. When making a lifestyle change, it can easily seem overwhelming to include new habits like exercise and healthy eating into your jam-packed days. Between work, school, family and just keeping up—how are you also supposed to find time to prepare healthy meals and read all those labels in the grocery store? These tips will help you spend even less time in the grocery store, emerge with healthy ingredients, and cook diet-friendly meals in minutes.
Time-Saving Grocery Shopping
Keeping a grocery list may seem like a waste of time in the moment, but it will actually save you time while shopping. While any old list is better than none, here are some tips that will turn your list into time well spent.
1. Keep a running list. One of the best places to keep your grocery list is in the kitchen—on the fridge, on a bulletin or wipe board, or even on the pantry door. As you run out of items, add them to the list so you don't have to remember them later. Then when you're ready to shop, you'll have a complete shopping list ready to go with you.
2. Organize your list. You can get through the store quickly if you organize your list in the same order that you typically navigate the grocery store. If you always start in the produce section, then start your list with these foods. If you hit the dairy section last, then add those foods to the bottom of the list. By listing items in order of the store layout, you can avoid retracing your steps to pick up things you missed.
3. Shop during "off" hours and days. You can usually get in and out of the store more quickly if you shop between Sunday and Wednesday, later in the evenings, or during the middle of the day, such as your lunch hour.
4. Avoid shopping when you are hungry. Studies show that when hungry people shop, they are more likely to purchase items that aren't on their lists. When your belly is growling, you're more likely to stray off of your list, notice other foods that you didn't come in to get, and spend extra money overall. Try shopping after a meal or a small snack to stay focused and on track.
5. Use caution with single-servings and bulk items. Many times when you shop, the choice of individual or bulk sizes means the difference between time and money. Individual serving items (such as yogurt, instant oatmeal, 100-calorie packs, frozen entrees, etc.) and pre-cut foods (chopped veggies and fruits, whether frozen or fresh) tend to be more expensive than larger packages or bulk quantities, but they will save you time and help with portion control.
If money is of greater concern then time, select standard food packages (such as a tub of yogurt, a canister of oatmeal, a box of crackers, etc.). With just a few food storage containers of various sizes, you can portion out your snacks and meals for later convenience. It only takes a few minutes to prepare snacks and portions for a whole week, but you'll save lots of money in the end.
Healthy Meals in Minutes
Now that you have the ingredients on your list, here are some quick and healthy cooking ideas. These meals pack fiber, veggies and protein into a quick-cooking (and flavorful) meal. Whether you're cooking for one or a family of four, you can adapt the quantities of ingredients to suit you.
* Lightly sauté fresh vegetables such as onions, mushrooms, peppers and eggplant and simmer with spaghetti sauce.
* Top frozen pizza with extra tomatoes, peppers, mushrooms, broccoli and onions.
* Add diced tomatoes, shredded carrots, raisins and pine nuts to quick-cooking brown rice or couscous. Season with a dash of balsamic vinegar.
* Add canned and rinsed black-eyed peas, thawed and drained okra, diced tomato and sliced green onion to reduced-sodium tomato soup.
* Stir-fry chopped vegetables and serve with rice and beans.
* For breakfast, top a cinnamon raisin bagel with light cream cheese and apple slices.
* Heat fat-free refried beans in the microwave. Add veggies and salsa and roll the mixture in a tortilla.
* Add frozen corn, steamed and diced green and red bell peppers and cilantro to a can of reduced-sodium black bean soup.
* Stir-fry cooked rice, chopped vegetables and leftover meat with low-sodium soy sauce.
* Add grapes, chopped celery, walnuts and dried cherries or golden raisins to pre-washed salad greens; toss with your favorite low-fat dressing.
* In the morning, place chicken, vegetables, broth and spices to your liking into the Crockpot to come home to a wonderful stew that evening.
* Top a baked potato with nonfat yogurt, barbeque sauce, low-fat cottage cheese, chives, sautéed onions and vegetables or chili for a super spud!
* Add canned or fresh fruit to muffins, quick breads, pancake batter, or cold cereal.
* Puree fruit and top your pancakes, waffles, oatmeal or roasted chicken.
* Marinate raw or cooked veggies in a non-fat Italian dressing for a quick, cold salad.
Getting healthy doesn't have to be time-consuming or expensive. With a little planning and a few meal ideas, you can easily find the time to make nutritious, home-cooked meals that you and your family will love.
PRO FOOTBALL PLAYER USES X
David Akers gets a kick from new regimen
By Matt Gelb
Inquirer Staff Writer
BETHLEHEM, Pa. - David Akers acknowledged he was embarrassed. The Eagles kicker is a perfectionist. He keeps diligent track of his statistics in practice, games and training camp. That's why his 2-for-10 clip from beyond 40 yards last season made him desperate to change something.
Then one day, while in Dallas during the off-season, Akers saw an infomercial for a new training regimen called P90X.
"I said, you know what, it looks legit because it's not some gimmick," Akers recalled. "It [involves] actually working hard and changing the regimen all the time."
He tried it for the sake of change. He did not intend to lose weight, but he ended up dropping 20 pounds and 6 percent of his body fat.
And his leg feels stronger. He has shown that in camp. Akers, out to prove last season was a fluke, has made two 60-yard field goals, including one yesterday.
"I'd be real happy if I was able to keep this type of power and consistency through the season," Akers said.
Last season, Akers lacked on deep kicks for the first time in his career. For a lifetime 68.1 percent kicker from beyond 40 yards, 2 for 10 was like a slap in the face.
Akers, though, was not overly disappointed with last season. He made every field goal under 40 yards that he attempted (22 for 22). Of the field goals he missed from beyond 40 yards, many were near-impossible kicks, he said. Plus, he was working with a new holder, Sav Rocca, which caused some headaches.
"You don't lose it just like that," Akers said.
The distance was not the problem. A 57-yard attempt in Week 14 against the New York Giants that would have tied the game banged off the right goalpost. He did not think he had a shot at making it from there, anyway.
Still, Akers questioned himself in the off-season. The 33-year-old cannot regain the strength he had as a younger player, but he wanted to do something new.
That's when he saw the infomercial for P90X, which boasts on its Web site that users can "get absolutely ripped in just 90 days."
"I liked it because it really worked a lot with the explosion of the legs," Akers said. "Jumping, cardio aerobic, push-ups, pull-ups, jumping back and forth, it's crazy. Yoga, stretch, tempo . . . it's all kind of mixed into one."
He convinced Eagles trainer Rick Burkholder, who said he lost 30 pounds on the regimen. "And he was standing on a chair doing it at first," Akers said. Burkholder has the injured Eagles doing parts of the training system.
Special-teams coordinator Rory Segrest sees a different Akers, who now weighs 183 pounds.
"He's showing really good leg strength right now," Segrest said. "He's hit them in warm-ups. He's hit them during our team reps."
The first day Akers came to camp, he was playing around with Rocca and long-snapper Jon Dorenbos. He said he nearly hit a 70-yard field goal. That's when he realized that maybe this regimen could pay off.
"There's something to it," Akers said of his new training technique. "It's not like, 'Hey, take this pill, you're going to lose 40 pounds of fat.' You bust your butt. It's tough."
It's two thumbs way up for the brand-new Kathy Smith's Project: YOU! Type 2™. The American Diabetes Association has put their valued stamp of approval on this incredible program, which is scheduled to debut this October. If you or someone you love has been diagnosed with type 2 diabetes or pre-diabetes, this program may help reverse or prevent it! Stay tuned for more details on this exciting premiere.
LOOKING FOR MOTIVATED MEN AND WOMAN TO JOIN OUR TEAM!
JOIN OUR BEACHBODY TEAM!!!!!!!! Let's turn obesity on its head!!!!
How can I become a coach?
Contact me at CourtneyMorgan@beachbodycoach.com. I can help walk you through the process of signing up step-by-step. There is also a link in the Link Section or you can click here.
Do I have to pay to become a coach?
There is a $39.95 start up fee. After that the fees associated with being a coach are a 14.95 web maintenance fee. This is a monthly fee that is automatically charged to a credit card kept on file with BB.
What are some of the benefits of becoming a coach?
There are MANY benefits of coaching! First of all, you have the opportunity to reach out and help others in this fabulous BB community! You get the coach's discount of 25% on any products you order. Also, you have the opportunity to purchase the show case package within the first 60 days of becoming a coach! There are way more than that! Probably too many to list, but all I can say is I find it one of the most rewarding things ever! And the icing on the cake is the potential to build my own business with it!
What is the Showcase Package?
This is an amazing collection of BB video workout programs. It includes Turbo Jam. Power 90, Slim In 6, Yoga Booty Ballet, Shaun T's Hip Hop Abs and Power 90 X!! It also comes with various workout equipment that normally comes with the video programs including B Lines resistance bands and a YBB squishy ball. The best part about it is you get over $400 worth of BB video programs for $199.95!! So you save over $200 with this!!
Do I have to be a club member to be a coach?
No. You do not have to be a club member to be a coach. The great thing about it is as a club member and a coach, you will be able to better help your coachees with navigating the club area.
If I become a coach, am I still eligible for the daily WOWY prizes and the monthly Success Story prizes? What about the year end Success Story prizes??
YES YES YES!!! Coaches are also eligible to win the daily, monthly or annual prizes!! How cool is that?! Not only can you grow your business potential as a coach, but you are also eligible to win prizes with the rest of the wonderful MDB community!!
Remember:
1. With the 25% coaches discount, the $14.95 monthly fee is taken care of pretty easily with my purchases- I use omega 3, activit, protein powder, and recovery drink. The discount on that more than makes up for the $14.95.
2. You really DO change lives. It is so rewarding to help people help themselves. Sometimes you have to believe in them before they believe in themselves, but once they see results--it is fantastic!
3. Nothing will do more for your own motivation than becoming a coach. When you put yourself in the position of being a role model, you WANT to be that person. If you were to look at my WOWY calendar before I became a coach and now, you would not believe how many more X's I have on the calendar now! It is another great way to make yourself accountable.
Even if you are just starting your fitness journey you will see yourself as being healthier because you are a fitness coach. Other people will notice that you are putting in an effort and making a lifestyle change. Whether you have lost 5 pounds or 105 pounds, friends and family will look at the effort you are making at becoming a healthy role-model and respect you for that.
A mistake some people make is that they think " I can't be a coach because I haven't lost much weight yet. Many people will relate to you just they way you are. We all struggle to push play and eat healthy. People will look up to you precisely because you are in the same shoes that they are, but you are taking control and doing something about it.
The beautiful thing is that precisely because you have chosen to become a coach, your own fitness results will become better than you've ever seen before!! People don't often write about this benefit of coaching, but I guarantee to you it is real!
How can I become a coach?
Contact me at CourtneyMorgan@beachbodycoach.com. I can help walk you through the process of signing up step-by-step. There is also a link in the Link Section or you can click here.
Do I have to pay to become a coach?
There is a $39.95 start up fee. After that the fees associated with being a coach are a 14.95 web maintenance fee. This is a monthly fee that is automatically charged to a credit card kept on file with BB.
What are some of the benefits of becoming a coach?
There are MANY benefits of coaching! First of all, you have the opportunity to reach out and help others in this fabulous BB community! You get the coach's discount of 25% on any products you order. Also, you have the opportunity to purchase the show case package within the first 60 days of becoming a coach! There are way more than that! Probably too many to list, but all I can say is I find it one of the most rewarding things ever! And the icing on the cake is the potential to build my own business with it!
What is the Showcase Package?
This is an amazing collection of BB video workout programs. It includes Turbo Jam. Power 90, Slim In 6, Yoga Booty Ballet, Shaun T's Hip Hop Abs and Power 90 X!! It also comes with various workout equipment that normally comes with the video programs including B Lines resistance bands and a YBB squishy ball. The best part about it is you get over $400 worth of BB video programs for $199.95!! So you save over $200 with this!!
Do I have to be a club member to be a coach?
No. You do not have to be a club member to be a coach. The great thing about it is as a club member and a coach, you will be able to better help your coachees with navigating the club area.
If I become a coach, am I still eligible for the daily WOWY prizes and the monthly Success Story prizes? What about the year end Success Story prizes??
YES YES YES!!! Coaches are also eligible to win the daily, monthly or annual prizes!! How cool is that?! Not only can you grow your business potential as a coach, but you are also eligible to win prizes with the rest of the wonderful MDB community!!
Remember:
1. With the 25% coaches discount, the $14.95 monthly fee is taken care of pretty easily with my purchases- I use omega 3, activit, protein powder, and recovery drink. The discount on that more than makes up for the $14.95.
2. You really DO change lives. It is so rewarding to help people help themselves. Sometimes you have to believe in them before they believe in themselves, but once they see results--it is fantastic!
3. Nothing will do more for your own motivation than becoming a coach. When you put yourself in the position of being a role model, you WANT to be that person. If you were to look at my WOWY calendar before I became a coach and now, you would not believe how many more X's I have on the calendar now! It is another great way to make yourself accountable.
Even if you are just starting your fitness journey you will see yourself as being healthier because you are a fitness coach. Other people will notice that you are putting in an effort and making a lifestyle change. Whether you have lost 5 pounds or 105 pounds, friends and family will look at the effort you are making at becoming a healthy role-model and respect you for that.
A mistake some people make is that they think " I can't be a coach because I haven't lost much weight yet. Many people will relate to you just they way you are. We all struggle to push play and eat healthy. People will look up to you precisely because you are in the same shoes that they are, but you are taking control and doing something about it.
The beautiful thing is that precisely because you have chosen to become a coach, your own fitness results will become better than you've ever seen before!! People don't often write about this benefit of coaching, but I guarantee to you it is real!
12 WAYS TO SPOT A FAD DIET
Identifying Weight Loss Scams
-- By Becky Hand, Licensed & Registered Dietitian
The next time you watch an infomercial, read an advertisement, or spot a new supplement reporting miraculous weight loss results, we wouldn’t blame you for cocking a wary eyebrow. When evaluating claims for weight loss products, the Federal Trade Commission (FTC) recommends a healthy portion of skepticism; most don’t come close to fulfilling their claims. And in the rare cases where a product might result in some temporary weight loss, it is almost never a permanent solution and is usually unsafe.
Before you spend money on products that promise fast and easy results, weigh the claims carefully. You might even consider contacting the FTC directly for more information or if you have concerns.
These 12 tips will help you critique and evaluate weight loss claims and spot a scam before it’s too late:
1. "It’s so easy to lose weight without dieting or exercising!" Face it—permanent weight loss takes work, effort and time. Pass on any products that promise miraculous results without the effort. Buy one and the only things you’ll lose are money and confidence.
2. "Eat whatever you want and still lose weight!" Losing weight requires sensible food choices, not overloading on high-fat, high calorie foods.
3. "Lose weight forever…you’ll never need to diet again!" For weight loss to be permanent, it requires lifestyle changes. On-going maintenance is always a must.
4. "Block the digestion and absorption of fat, carbs, or calories!" There is no magic potion that will allow you to block the digestion and absorption of fat, carbs, or calories. A little pill to curb cravings and suppress appetite just doesn’t exist.
5. "Rapid weight loss: Lose 20 pounds in 2 weeks!" Looking to lose weight rapidly for your high school reunion or wedding? Products that safely produce lightning-fast weight loss just don’t exist. A weight loss of 1-2 pounds per week is the safest and most effective way to take off weight and keep it off.
6. "Finally, a weight loss formula for everyone!" A diet that claims to be perfect for all is erroneous. One-size-fits-all just doesn’t work. Your lifestyle habits and health concerns are unique.
7. "Lose weight with this miracle diet patch, cream or gel!" You’ve heard it all before—"Apply and watch the fat melt away!" But truthfully, all that melts away is your hard earned money.
8. "Scientifically Proven! Doctor Endorsed!" Where is the proof and how was the research conducted? Were people studied, or rodents? Were there 3 subjects in the study or 3,000? Has the research been published in a medical journal and reviewed by peers? A doctor of what profession? Or is the "professional" as purely fictitious as your weight loss will be? Be sure to check the details.
9. "Money-back guarantee!" It may make you feel safer to give the product a try, but realize that many companies do not follow through with this promise. You’re left holding an empty promise and an empty pocketbook.
10. "100% safe!" Just another attempt, trying to get you hooked with a meaningless phrase. Think of it this way – if there were no reason to doubt, why would they need to make this claim at all? Many products have been removed from the market due to safety issues, but not until too many lives were already destroyed or lost. Does ephedra ring a bell?
11. Those convincing testimonials: We can all look 10 pounds slimmer by: standing up straight, shoulders back, and stomach in; having a good hair day; applying the right make-up; and hiring a professional photographer. Remember, just because you recognize the actor or actress doesn’t make the product any more reliable. They are now just a little richer and you a little poorer.
12. "A miraculous breakthrough!" Turn and run the other direction when extravagant claims make the product sound to good to be true.
The FTC works for the consumer to prevent fraudulent, deceptive and unfair business practices in the marketplace and to provide information to help consumers spot, stop and avoid them. To file a complaint or to get free information on consumer issues, visit www.ftc.gov or call toll-free, 1-877-FTC-HELP (1-877-382-4357).
-- By Becky Hand, Licensed & Registered Dietitian
The next time you watch an infomercial, read an advertisement, or spot a new supplement reporting miraculous weight loss results, we wouldn’t blame you for cocking a wary eyebrow. When evaluating claims for weight loss products, the Federal Trade Commission (FTC) recommends a healthy portion of skepticism; most don’t come close to fulfilling their claims. And in the rare cases where a product might result in some temporary weight loss, it is almost never a permanent solution and is usually unsafe.
Before you spend money on products that promise fast and easy results, weigh the claims carefully. You might even consider contacting the FTC directly for more information or if you have concerns.
These 12 tips will help you critique and evaluate weight loss claims and spot a scam before it’s too late:
1. "It’s so easy to lose weight without dieting or exercising!" Face it—permanent weight loss takes work, effort and time. Pass on any products that promise miraculous results without the effort. Buy one and the only things you’ll lose are money and confidence.
2. "Eat whatever you want and still lose weight!" Losing weight requires sensible food choices, not overloading on high-fat, high calorie foods.
3. "Lose weight forever…you’ll never need to diet again!" For weight loss to be permanent, it requires lifestyle changes. On-going maintenance is always a must.
4. "Block the digestion and absorption of fat, carbs, or calories!" There is no magic potion that will allow you to block the digestion and absorption of fat, carbs, or calories. A little pill to curb cravings and suppress appetite just doesn’t exist.
5. "Rapid weight loss: Lose 20 pounds in 2 weeks!" Looking to lose weight rapidly for your high school reunion or wedding? Products that safely produce lightning-fast weight loss just don’t exist. A weight loss of 1-2 pounds per week is the safest and most effective way to take off weight and keep it off.
6. "Finally, a weight loss formula for everyone!" A diet that claims to be perfect for all is erroneous. One-size-fits-all just doesn’t work. Your lifestyle habits and health concerns are unique.
7. "Lose weight with this miracle diet patch, cream or gel!" You’ve heard it all before—"Apply and watch the fat melt away!" But truthfully, all that melts away is your hard earned money.
8. "Scientifically Proven! Doctor Endorsed!" Where is the proof and how was the research conducted? Were people studied, or rodents? Were there 3 subjects in the study or 3,000? Has the research been published in a medical journal and reviewed by peers? A doctor of what profession? Or is the "professional" as purely fictitious as your weight loss will be? Be sure to check the details.
9. "Money-back guarantee!" It may make you feel safer to give the product a try, but realize that many companies do not follow through with this promise. You’re left holding an empty promise and an empty pocketbook.
10. "100% safe!" Just another attempt, trying to get you hooked with a meaningless phrase. Think of it this way – if there were no reason to doubt, why would they need to make this claim at all? Many products have been removed from the market due to safety issues, but not until too many lives were already destroyed or lost. Does ephedra ring a bell?
11. Those convincing testimonials: We can all look 10 pounds slimmer by: standing up straight, shoulders back, and stomach in; having a good hair day; applying the right make-up; and hiring a professional photographer. Remember, just because you recognize the actor or actress doesn’t make the product any more reliable. They are now just a little richer and you a little poorer.
12. "A miraculous breakthrough!" Turn and run the other direction when extravagant claims make the product sound to good to be true.
The FTC works for the consumer to prevent fraudulent, deceptive and unfair business practices in the marketplace and to provide information to help consumers spot, stop and avoid them. To file a complaint or to get free information on consumer issues, visit www.ftc.gov or call toll-free, 1-877-FTC-HELP (1-877-382-4357).
HHS Announces Physical Activity Guidelines for Americans
Adults gain substantial health benefits from two and a half hours a week of moderate aerobic physical activity, and children benefit from an hour or more of physical activity a day, according to the new Physical Activity Guidelines for Americans. The comprehensive set of recommendations for people of all ages and physical conditions was released today by the U.S. Department of Health and Human Services.
The guidelines are designed so people can easily fit physical activity into their daily plan and incorporate activities they enjoy.
Physical activity benefits children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group, the report said.
“It’s important for all Americans to be active, and the guidelines are a roadmap to include physical activity in their daily routine,” HHS Secretary Mike Leavitt said. “The evidence is clear -- regular physical activity over months and years produces long-term health benefits and reduces the risk of many diseases. The more physically active you are, the more health benefits you gain.”
Regular physical activity reduces the risk in adults of early death; coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon and breast cancer, and depression. It can improve thinking ability in older adults and the ability to engage in activities needed for daily living. The recommended amount of physical activity in children and adolescents improves cardiorespiratory and muscular fitness as well as bone health, and contributes to favorable body composition.
The Physical Activity Guidelines for Americans are the most comprehensive of their kind. They are based on the first thorough review of scientific research about physical activity and health in more than a decade. A 13-member advisory committee appointed in April 2007 by Secretary Leavitt reviewed research and produced an extensive report.
Key guidelines by group are:
Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week.
Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes. For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.
Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.
Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.
Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.
People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.
For more information about the “Physical Activity Guidelines for Americans,” visit www.hhs.gov
The guidelines are designed so people can easily fit physical activity into their daily plan and incorporate activities they enjoy.
Physical activity benefits children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group, the report said.
“It’s important for all Americans to be active, and the guidelines are a roadmap to include physical activity in their daily routine,” HHS Secretary Mike Leavitt said. “The evidence is clear -- regular physical activity over months and years produces long-term health benefits and reduces the risk of many diseases. The more physically active you are, the more health benefits you gain.”
Regular physical activity reduces the risk in adults of early death; coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon and breast cancer, and depression. It can improve thinking ability in older adults and the ability to engage in activities needed for daily living. The recommended amount of physical activity in children and adolescents improves cardiorespiratory and muscular fitness as well as bone health, and contributes to favorable body composition.
The Physical Activity Guidelines for Americans are the most comprehensive of their kind. They are based on the first thorough review of scientific research about physical activity and health in more than a decade. A 13-member advisory committee appointed in April 2007 by Secretary Leavitt reviewed research and produced an extensive report.
Key guidelines by group are:
Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week.
Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes. For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.
Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.
Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.
Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.
People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.
For more information about the “Physical Activity Guidelines for Americans,” visit www.hhs.gov
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