Fitness freaks welcome.
Wednesday, June 27, 2007
Need to... ohm.. work on my... ohm.. flexibility..
It's in: studies have shown that resistance training are one of the most effective ways to tone tummy flab in women, in comparison to men. The men and women had both increased their strength by about 15 and 16 percent and had lost about 4.4 pounds of body fat. But in comparison to the looks of the midsection, the girls definitely won. Sorry guys, but women can be better at some stuff!
Tuesday, June 26, 2007
Jump. Rope. That's all I have to say. But, you don't have to use a rope. Just twirl your arms and jump up and down like you can jump rope. That way you won't trip over the rope every five seconds like I do. And in case you need any more encouragement, check this out:
Need a backpack for school? Can't stand the pressure they put on your back? Try these tips:
- Wear both straps.
- Don't put too much in your bag, meaning no more than 15-20% of body weight.
- Choose wide straps.
Monday, June 25, 2007
Burnin' all the fat I've eaten at the break room..
Eat darker veggies and fruits. Studies have shown they have more nutrients in them in comparison to lighter colored produce. (And yes, that probably does mean adding the spinach to your salad next time you're at the salad bar. Iceberg lettuce just ain't gonna work all the time.)
Friday, June 22, 2007
From Self Magazine, fight that fat hanging off your body. I mean, c'mon, who wants that?
Trade whole wheat crackers as a substitute for white bread. White bread can raise your blood sugar more than chocolate cake can, and with 1 gram of fiber, it won't keep you full. Instead of a regular sandwich, pack cheeses for fiber and a crunch.
Thursday, June 21, 2007
Perform as a circuit; do 4 sets, 12-15 reps each with 5- to 10-pound dumbells
- Lateral raise (dumbells at waist, then lift up to shoulder height, arms straight)
- Biceps curl with shoulder press (curl up your biceps, then press the dumbells to the sides)
- Triceps kickback (bend knees and bend waist forward, arms in a 90 degree angle, perpendicular to the floor. 'kick' arms back so they are parallel to floor, then lower)
- Squat (act like you're about to sit down. that means stick your butts out!)
- Wallt sit (stand with back against wall, legs too. then slide down the wall, like you're lowering into a chair.)
Need an excuse to get moving? At the beginning of every week, write down six physical activites you would like to do that week. If you complete all the activites, reward yourself (and that is with something besides food). Get a mani-pedi, buy a new football, or sit down for a movie marathon Saturday night (popcorn is a healthy choice for movies, just don't overdo the butter or salt!). That way you're motivated to work out.
Wednesday, June 20, 2007
Go to the link below. Great workout, you will definitely feel the burn. No lie.
Are you a chocoholic like me? Recent studies have shown that dark chocolate has rich benefits in moderation. By adding dark chocolate to your healthy diet, your giving your body healthy antioxidants that increase good cholesterol, stopped harmful bad cholesterol, lowered blood pressure, improved insulin sensitivity, and decreased the risk of blood clots. But remember, the only healthy type of chocolate is dark. So don't go sneaking in some milk or white chocolate, and eat in moderation.
Tuesday, June 19, 2007
Download Prevention Magazine's free podcast, 'Walking Programs: Interval Walks at All Levels". It ain't half bad.
Or, you can also try some lessons in a sport you're interested in. I am taking an hour long horseback riding lesson today, and no it is not just walking around a trail. I'm walking, trotting, cantering and jumping, and if that ain't a workout, I don't know what is!
After a long, hard workout in the sun, you often feel dehydrated and tired, right? Replenish body fluids and energy with fruit like grapes, watermelon, cantaloupe and honeydew.
Monday, June 18, 2007
Daily Workout (20 minutes maximum)
- Walking lunge with overhead press, 30 repetitions, while alternating sides.
- Deadlift with row, 20 repetitions.
- Lateral lunge with chop, 15 repetitions.
- Walking plank with pushups, walked over six steps to one side in push-up position. Went down on knees and did five push-ups. Walked six steps to other side and did just as many push-ups. Was supposed to do this three times on each side, but could only do one on each. I promise you by the end of the summer I will be able to complete these.
- Side bridge, 10 repetitions. On the last rep on each side, pause for 10 seconds in the air, then lower.
- Finish up by doing some kind of aerobic activity (like cycling, jogging, dancing, whatever) for 10 minutes. Your rate of percieved exertion (how would you rate the difficulty of the workout on a scale of 1-10, one being sitting and ten being about to collapse?) should be around 5 or 6. That means that you should be able to carry on a steady pace but you should start feeling it by the end of your quick cardio session.
Based on a 125.5 pound woman. To figure out your calorie burn from doing the same activity in the same amount of time, do this equation: (Calories listed/125.5)*Your weight
- Washing the car - 30 minutes - 89 calories
- Gardening - 30 minutes - 115 calories
- Throwing a frisbee - 30 minutes - 89 calories