Sports Nutrition Diva

Control Your Appetite Naturally

2011-10-19T14:15:59-04:00

How To Control Your Appetite Naturally How To Control Your Appetite Naturally by P.Rodgers

Plan your meals ahead of time

Planning goes a long way, not only when it comes to your work, but also with regard to eating less. If you have no idea what you will be eating for lunch or dinner, there is a big chance that you will act on your desires when the time comes for you to choose what you are going to eat.

Smaller meals eaten more frequently throughout the day have a tendency to keep a person thinner than huge meals eaten twice or three times a day, and they keep you out of the snack cabinet too. Just remember to load your plate up with naturally colorful foods (fruits and vegetables). Broccoli and cauliflower... bulk foods. All these foods fill you up with few calories. I'm not asking you to take away any foods you normally eat... just add these in.

Draw a circle as a plate, divide it in half, then again divide one half in 2 halves. Use this model when eating in or out: one half of your plate should be occupied by vegetables- raw is ideal, the other half should be divided about equally between proteins and carbohydrates.

Another way to successfully lessen your appetite is by playing mind games. Since studies show that the color blue curbs the appetite, you may want to paint your dining room blue. You can also use plates or place mats that are blue. Using smaller plates can also make you think that you have eaten a lot even if you just had a few servings. Lastly, light up a candle or wear a perfume before you eat so that your mind will get distracted from the smell of food.

The slower you eat, the more full you will feel. It takes your brain 10 minutes longer than your stomach to receive the message that you are it is full. Eating should not be a race. Enjoy it and be thankful for the healthy food you choose to eat.

Drink More Water

Drink the necessary amount of water, but don't mix your foods with liquid. Water needs are calculated according to your weight and activity levels and should be fullfilled between meals.

Water helps to suppress appetite. A lot of times you think you're hungry when in fact you're just dehydrated. I'd tell you to drink plain ol' water. If you just drink two more glasses of water a day, you will be amazed at the reduction in your appetite as well as your waist line. And no, soda pop is not a healthy alternative.

1- Drink two cups of water before meals.

2- Cut vegetables like cucumber, tomatoes, carrots, beetroot, onion ( any one or two) into medium sized pieces and sprinkle salt, black pepper powder, lemon juice (depending on your taste) on them. Eat at least 15 pieces of the cut vegetables (numbers matter, more you eat, you start feeling half full) before every meal.

3- Keep two fresh apples or any other fruits on in front of you while having meals (For psychological effect!). When you look at them, you try to keep some space for them in stomach and eat less. After having your meal (which would be 30-50% smaller to your normal meals), you would be able to take not even a full apple.

Come on...you knew this was coming

Engage in a regular exercise program

Numerous studies have shown that regular exercise has a balancing effect on the insulin metabolism. Exercise does not just help you lose calories and weight, it also changes the way your body craves food and can actually suppress your appetite. The breakdown that occurs during a hard workout raises your appetite but not for junk foods. Your body knows the premium-grade types of foods that will repair this damage.

Although exercise is important in keeping your body fit and your heart healthy, it may not be the best way to help you lose weight fast. If you want to see the numbers on a weighing scale go down fast, you better start lessening the number of calories that you eat.

Suppressing hunger and thereby controlling calorie intake is a traditional and proven method to lose weight. But controlling hunger is not an easy thing to do for many of the overweight people. 60% of men and women who desperately want to shed off unwanted pounds are turning to appetite suppressant diet supplements. Find out more about How To Control Your Appetite Naturally
Paul Rodgers specializes in marketing natur

Article Source: NewAgeArticles.com

Hammer Nutrition Products

2011-05-12T14:41:13-04:00

Nutritional Products for Athletes

Hammer Nutrition makes a variety of sports nutritional supplements for endurance athletes. I have been using their gels, electrolyte drinks and recovery drinks for a number of years. Here are the details of a few of the Hammer products I use on a regular basis:

Hammer gel - available in 9 flavors. I like using the apple cinnamon flavor in my gel flask. I have a velcro gel flask holder which I can attach to either my road bike, or my triathlon bike. The gel flask is much easier to use, then trying to get an individual gel pack out of your jersey or bike bag, and having to tear open the gel pack, then figuring out what to do with the empty gel pack.

Endurolytes - electrolyte capsules. Helps prevent cramping, especially during long training rides or races and while training and racing in hot weather. I live in SE Florida, endurolytes are a key component of my race day strategy.

Heed - electrolyte drink powder. I fill my two water bottles with Heed and use it during training rides and longer races. Available in mandarin, strawberry, melon or lemon-lime.

Recoverite - post workout recovery drink. After intense training sessions, and after all my races, I try to drink a serving of Recoverite within 20 minutes of finishing my workout or race.

Tissue Rejuvenator - I have osteoarthritis, this product helps with joint pain relief and tissue health.

Reduce pain, inflammation, and swelling.
Increase joint integrity and mobility.
Allow decreased NSAID use.

Race Caps Supreme - another new product that I am testing out. Label says to take 1 per day on regular workout days, and 2 capsules one hour prior to race start on days that you are racing.

Enhance energy and endurance.
Reduce muscle fatigue.
Increase workload capacity.
Enhance recovery.
Gluten-Free and Vegan Friendly.

Perpeteum Solids -With Perpetuem Solids you have the same exact, time-proven Perpetuem formula in easily chewable, easily consumable tablets. Perpetuem Solids can be used for workouts and races of any duration, but they’re primarily designed to augment the use of other Hammer Nutrition fuels during those events lasting more than two hours.

I've never used the perpeteum powder, which is meant to be mixed with water, it has a definite shelf life, and living in south Florida, I've always been afraid to use it since it is so hot and humid down here. But I ordered a sample tube of the 3 flavors of perpeteum solids; orange-vanilla, strawberry-vanilla, and cafe latte, to see if they are something I want to start using during my longer training rides and half Iron to Ironman distance races. If I decide I like the perpeteum solids, I will order a large container of my favorite flavor. The sample tubes hold 6 tablets, so I can place a tube in my bike bag.

Convenient, easy-to-chew-and-digest tablets
Stays fresh and tasty even in the heat
Consistent, stable energy
Minimize lean muscle tissue cannibalization
Caffé Latte contains caffeine
Contains GMO-free soy protein
Gluten-free and vegan friendly

Above: a variety of Hammer sports nutrition products.

Save on Your First Order

The Sports Nutrition Diva is an authorized affiliate of Hammer Nutrition products. Click on the logo shown below to receive 15% off your first order placed with Hammer Nutrition.

Additional Information

Website: www.hammernutrition.com

Facebook: www.facebook.com/hammernutrition

Twitter: twitter.com/HammerNutrition

Take care,
Sports Nutrition Diva

Mission Skincare Products

2011-03-03T10:53:14-05:00

Sponsored Athlete

I've been racing since 2008, and since that time have been sponsored by a few companies that send me free and discounted products. Mission Skincare started sponsoring me in 2010 and I'm pleased to announce they are continuing to sponsor me for the 2011 race season. View my Bike Diva blog for details on all of my sponsors and races: www.bikediva.net.

Above: Bundle of Mission Skincare products.

Personal Care Products

Mission Skincare makes a complete line of personal care products for athletes and active individuals. They just sent me a large box filled with a variety of their products to use while I'm racing and training throughout the year. I live in south Florida, so having lots of sunscreen products is absolutely essential.

Above: Mission Skincare makes personal care products for active individuals.

Here's a listing of the products Mission Skincare sent out with my latest shipment:

Ultra-sweat proof sunscreen with SPF 30. I use this sunscreen lotion on my arms, legs and shoulders.
Fast-drying sunscreen with SPF 30. I pack this sunscreen spray in my gym bag and use it before long training rides and run.
Anti-sting sunscreen face stick with SPF 30. I use this sunscreen stick on my face. Simply rub the gel type stick across your face, no messy sprays or lotions to drip into your eyes.
After sun relief revive gel. To sooth, heal and moisturize skin that has been exposed to too much sun and wind.
Maximum strength muscle rub. A pain relieving gel, which is easy to apply with the roller ball applicator, prevents you from getting it on your hands.
Long lasting anti-chafe balm. Like the face stick, the anti-chafe balm is simply rubbed on directly from the container without having to get it on your hands. Looks like a stick of deodorant. I use the anti-chafe balm under my arms, around my neck, etc... to prevent chaffing while swimming, biking, running.
Lip balm with SPF 15 in a variety of flavors; sweet vanilla, orange, pomegranate, organic strawberry and mint.

Above: The Bike Diva booth at the 2010 South Florida Bike Expo. Mission Skincare samples were among the many offerings being handed out by the Bike Diva at the Expo.

Mission Skincare Samples

If you happen to live in SE Florida, you may see me at a local training ride or run. If you see me, ask me if I have any Mission Skincare samples with me. I have samples of the their anti-friction cream and lip protector gel which I can hand out to anyone that is interested.

Additional Information

MISSION Skincare®, the first and only line of Athlete-Engineered® Skincare products, was founded in 2008 by a premier group of world-class athletes including Serena Williams, Steve Nash, David Wright, Mia Hamm, Amanda Beard, Sergio Garcia, and more.

Website: www.missionskincare.com

Twitter: twitter.com/missionskincare

Facebook: www.facebook.com/MissionSkincare

Take care,
Lynn Smythe AKA Sports Nutrition Diva

Energy Gel for Diabetics

2011-02-18T09:32:37-05:00

Chocolate Agave Energy Gel

I recently had a chance to sample Chocolate Agave #9 energy gel. It is certified low glycemic index, making it perfect for diabetics to use during their endurance events such as long bike rides and runs. Chocolate agave #9 has the consistency and taste of a thick chocolate syrup. It is a bit thinner and sweeter tasting than most gels. Energy gels are a perfect way to refuel your carbohydrates and electrolytes while training or racing.

Chocolate Agave is a sponsor of the Team Type 1 cycle team. All members of the team have type 1 diabetes. "Team Type 1 was created in 2004 to inspire people living with diabetes to take a proactive approach to managing their health and overcoming the obstacles often associated with the condition."

Product Information

Ingredients

organic agave gel
breakfast cocoa processed with alkali

Nutritional Information

1.04 ounces per package
70 calories
calories from fat = 10
sodium = 75 mg
carbohydrate = 15 g
fiber = 1 g
sugars = 13 g
iron = 6%

Chocolate #9 is different from other energy gels:

sweetened only with organic agave
contains no refined sugar or other high glycemic index sweeteners
has been tested and certified as a low gycemic index item
won't cause bonking due to a sugar high or sugar low
suitable for most diabetics
vegan, low fat, gluten free
contains no synthetics, no mystery ingredients, colors or preservatives

Additional Information

Chocolate Agave #9 can be purchased on-line by visiting their website. A 3 package sample of the gel costs $4.99 and includes free shipping. A 24 packet case costs $32.49 and includes free shipping.

Website: www.chocolate9.com

Facebook: http://www.facebook.com/pages/Chocolate-9/38004973388

Twitter: http://twitter.com/#!/ChocolateNbr9

Sample Chocolate Agave

I contacted the company that makes Chocolate Agave #9. They were kind enough to send me two cases of the gel to sample. If you see me during a local training ride, hit me up to see if I have anymore samples available. I will be handing out samples of the gel, along with a product literature brochure, to members of the Palm Beach Team in Training triathlon team over the next few weekends. My husband and I are currently training with Team in Training for the St. Anthony's Olympic distance triathlon, which takes place in St. Petersburg, Florida on May 1st.

Take care,
Sports Nutrition Diva

Big Book of Endurance Training & Racing

2010-11-19T06:00:00-05:00

Back in October, I blogged about a few books in my personal library, on the topic of sports nutrition; Sports Nutrition Books for Endurance Athletes. Here is information on a brand new book that I've been reading on that same topic.

Title: The Big Book of Endurance Training and Racing
516 pages
Paperback | 7 1/2 x 9 1/4
B&W Illustrations : 25
Published: September 2010
Publisher: Skyhorse Publishing
ISBN: 9781616080655

About the Book

Are you a triathlete, runner, cyclist, swimmer, cross-country skier, or other athlete seeking greater endurance? The Big Book of Endurance Training and Racing teaches athletes how to stay healthy, achieve optimal athletic potential, and be injury-free for many productive years. Dr. Philip Maffetone's approach to endurance offers a truly "individualized" outlook and unique system that emphasizes building a strong aerobic base for increased fat burning, weight loss, sustained energy, and a healthy immune system. Good nutrition and stress reduction are also key to this common-sense, big-picture approach.

In addition, Dr. Maffetone dispels many of the commonly held myths that linger in participatory sports—and which adversely impact performance—and explains the "truths" about endurance, such as:

• The need to train slower to race faster will enable your aerobic system to improve endurance
• Why expensive running shoes can actually cause foot and leg injuries
• The fact that refined carbohydrates actually reduce endurance energy and disrupt hormone balance
• And more.

If you are looking to increase your endurance and maximize your athletic potential, The Big Book of Endurance Training and Racing is your one-stop guide to training and racing effectively.

Additional Details

The Big Book of Endurance Training and Racing normally retails for $22.95. For a limited time, you can purchase the book from the Sports Nutrition Diva store for $19.95.

The book is divided into three sections, and includes a foreward by Mark Allen, six-time Hawaii Ironman Champion:

Building Your Endurance Foundation
Diet and Nutrition
The Importance of Self-Care and Injury Prevention

Take care,
Sports Nutrition Diva

Fat is Not Your Enemy

2010-11-18T10:43:35-05:00

Above: A selection of good fats; olive oil, flax seed oil, avocado, olives, nuts.

I was recently told by my doctor, that due to all the endurance races I have coming up in the fall, that I should increase the fat in my diet. My immediate thought was "bring on the bacon!" But he meant healthy fats such as olive oil and avocado.

Un-healthy fats, such as sour cream, whole fat milk and whole fat milk products, bacon, sausages, lard, butter and margarine should either be avoided entirely, or only eaten on rare occasions.

Dr. Philip Maffetone, in his book The Big Book of Endurance Training and Racing, devotes an entire chapter to dietary fats. He mentions that fats help provide optimal health, faster recovery from heavy training and racing, and helps athletes avoid injuries. "The body already possesses the natural ability to control pain and inflammation better than any drug - through the balancing of dietary fats."

Above: Limit your intake of bad fats, such as bacon.

Bad Fats

Lard
Bacon and bacon fat
high fat, processed deli meats such as salami and pepperoni
Sour cream
Cream cheese - choose low fat variety if you can't do without a smear of cream cheese on your bagel.
Butter - if you need a smear of something on your toast, choose butter VS margarine.
Margarine - most are full of hydrogenated oils.
High fat milk products - heavy cream, whole milk
Fried foods
High fat cheese and cheese products

Above: Limit the amount of butter and margarine you use in your diet.

Good Fats

There are lots of healthy fats which should be part of everyones diet.

Flax seed - ground flax seeds sprinkled onto and stirred into foods such as soups, yogurt, salads, cereal.
Flax seed oil - used to make healthy salad dressings
Avocado
Olives - black and green varieties
Fish oil
Black currant seed oil
Primrose oil
Borage oil
High fat fish such as salmon, tuna and sardines
Extra virgin olive oil
Nuts and natural nut butters
Butter blends - if you absolutely can't give up on using butter/margarine in your diet, look for a butter blend that contains olive or canola oil. Also, softer butter blends and margarines are healthier than the more solid varieties. Read the labels and look for the variety that is lower in saturated fats and trans fats and calories.

Above: High fat fish, such as wild caught salmon, can be a part of a healthy diet.

Benefits of Fat in the Diet

disease prevention and treatment
energy
hormone regulation
healthy skin and hair
insulation from heat and cold
digestion
support and protection of vital body parts
vitamin and mineral regulation
Imparts desirable taste and texture to foods

Balance Your Food Groups

The endurance athlete should get a good balance of carbohydrates, proteins and fats in their everyday diet. During my heavy training and racing season, my carbohydrate intake may be as high as 65% of my daily diet. During my off season in the winter, when I do little to no races, my training backs off, my carbohydrate intake may only be 50% of my daily dietary calories.

Low fat diets are of no use to anyone, from the hard core athlete, to the die hard couch potato. A portion of your daily diet should include some healthy fats. Its when we choose bad fats, such as chips and other fried foods, high fat processed meats such as sausage and bacon, and load up baked potatoes with sour cream and butter, that we get into trouble. Most people should get up to 30% of their daily dietary requirements from fats. The problem with fats is when you choose mostly bad fats instead of good fats.

Above: An occasional cheese platter, when company is expected, won't kill you. But you should avoid eating most cheeses on a regular basis. The nuts and olives included in this platter, are examples of healthy fats.

Final Thoughts

I still am a huge fan of bacon, so I don't entirely eliminate it from my diet. I know it's really high in bad fat and sodium, but every so often I like to add a nice crispy slice or two of bacon to a sandwich. I think when you workout a lot, like I do, you can occasionally eat foods that shouldn't be part of your regular diet.

I used to eat bacon ALL the time, so a slice or two on a sandwich every now and then is a definite improvement to my diet. I'm sure my doctors would rather I never eat bacon, but dang, if you feel your diet is too boring and unappealing, how can you get excited about sticking to a healthy diet all the time?

And yes, I like to make a cheese and cracker plater whenever we have guests. But I am trying to eliminate most cheese from my diet. I am lactose intolerant, so eliminating cheese hasn't been too difficult for me. But every so often I crave a slice of garlic pie from Sal's Pizza.

Contact Sports Nutrition Diva

What steps have you taken to eat a healthier diet? Are there certain high fat foods that you just can't live without? How do you balance your intake of fats into the rest of your diet? Please share your diet tips, thoughts and suggestions with the Sports Nutrition Diva. Either leave a comment at the end of this blog post, or send an email to contact@sportsnutritiondiva.com.

Take care,
Sports Nutrition Diva

Sharkies Electrolyte Sports Chews

2010-11-18T09:07:09-05:00

The Sports Nutrition Diva just received their first order of Sharkies and Kids Sharkies. Sharkies make a great electrolyte and carbohydrate refueling strategy for anyone that doesn't like the consistency of gels, or just wants to try something different.

Adult Sharkies

Sharkies are organic sports chews, which contain electrolytes and carbohydrates. Pefect for refueling during long endurance events such as century bike rides, marathons and long distance triathlons. Sharkies have a texture similar to Gummy Bears and are available in watermelon scream, fruit splash, berry blast and citrus squeeze flavors. Each package contains 12 Sharkies and retails for $1.60 per package.

1.58 ounce (45 grams) per package
12 pieces per package
140 calories per package
Potassium - 30 mg
Sodium - 110 mg
Carbohydrates - 36 grams
Dietary fiber - 1 gram
Sugars - 17 grams

Kids Sharkies

The kids Sharkies also contain 100% of a child's daily requirement of Vitamin C. Kids Sharlies provide energy and electrolytes for vigorous activities like running, biking, hiking, soccer and snowboarding. Kids Sharkies have a crunchy, sugar coating which is similar to a Sour Patch Kid, but much sweeter. Available in tropical splash and berry blasters flavors. Each package contains 12 Kids Sharkies and retails for $1.50 per package.

1.58 ounce (45 grams) per package
12 pieces per package
140 calories per package
Sodium - 60 mg
Carbohydrates - 35 grams
Sugars - 26 grams

About Sharkies

USDA organic
Wheat free
Gluten free
Kosher
Vegetarian
No refined sugar

Additional Information

Order Sharkies: Sharkies Sports Chews

Website: www.sharkiesinc.com

Twitter: Sharkies

Facebook: Sharkies

Blog: sharkiesorganics.wordpress.com

Take care,
Sports Nutrition Diva

Bike Diva Products

2010-11-09T06:00:00-05:00

Bike Diva Logo
On July 22, 2009 I posted up to my Bike Diva blog that I was trying to finalize the design for my Bike Diva logo. The graphic image, shown at the top of this post, is my final decision. Besides printing up business cards and return address labels, I've been thinking about possibly selling t-shirts, tote bags, etc...with the Bike Diva logo. You can currently order Bike Diva refrigerator magnets, gym bags and button pins through the Sports Nutrition Diva store.

Cafe Press Store
Additional Bike Diva merchandise, as shown in this blog post, can be purchased at the Bike Diva Cafe Press store. Here's the link: www.cafepress.com/bikediva. I recently placed an order through Cafe Press, to see how smoothly their ordering process is, how fast the merchandise arrived and the quality of the merchandise. I am very pleased with the ease of ordering, quick shipment and quality of my Bike Diva merchandise on the Cafe Press site.

Bike Diva Merchandise at Sports Nutrition Diva Store

Here's photos and information on the Bike Diva button pins, magnets and gym bags that can be ordered through the Sports Nutrition Diva store.

Bike Diva Magnet Add instant style to lockers, dorm rooms, workspace or the fridge while keeping your notes and reminders in view with an attention-grabbing Rectangle Magnet. Measures 2.125" x 3.125" Metal shell Mylar/UV protecting cover Flat magnetic back.
Price:	$4.50

Bike Diva Button Pin Need to say it big and bold? Pin on our oversized button and your message can't be missed. Support a candidate, play up your passion or make someone smile. Collect 'em, trade 'em. Buttons are a fun way to wear and share what's on your mind. 3.5-inch diameter Metal shell UV-resistant Mylar cover Pinned metal back
Price:	$3.99

Bike Diva Gym Bag

Headed to the club for a work out? No sweat. Our Nylon Gym Bag from American Apparel is the perfect way to transport those damp gym clothes back home. Made with a water-resistant Nylon Pack Cloth construction, it's made for the rigorous demands of an athletic lifestyle. With a durable zipper (surrounded by reinforced-Nylon) and Nylon webbing straps, you'll love this versatile and durable bag.

100% Nylon
Dimensions: 20" x 9" (50.8 cm x 86 cm)
Easily folds into luggage
Dual handles
Made in the U.S.A. by American Apparel

Price:

$18.50

Take care,
Sports Nutrition Diva

Photos of Sports Nutrition Diva Store

2010-11-08T06:00:00-05:00

Sports Nutrition Diva Online Store

Things have cooled down a bit down here in south Florida. Sunday was a great day for getting a lot of chores done inside and outside at our house. We are in the process of getting our son's old room set up for our Sports Nutrition Diva business. Our son is a few months shy of turning 20, and he moved out of the house a couple of weeks ago, into his first apartment which he is sharing with two of his friends.

Our long term goal is to move to western North Carolina, once our daughter graduates from high school, and open a retail store. For now we will be concentrating on online sales. Here are a few photographs of the merchandise we carry at Sports Nutrition Diva. I posted these photos up to our Facebook page yesterday, but wanted to add them to the blog too, since we have different people that read the blog VS are fans of our Facebook page.

Sports Nutrition Diva business cards for our online business - www.sportsnutritiondiva.biz.

Humble beginnings. Our sons old room turned into storage area for our Sports Nutrition Diva online store (www.sportsnutritiondiva.biz).

Free samples - Aquaphor healing ointment, Mission Skincare anti-friction cream, Mission Skincare lip protector and Nuun electrolyte tablets.

Bike Diva display. Sports Nutrition Diva Co-owner Lynn Smythe is a freelance writer. Bike Diva (www.bikediva.net) is one of her sports related blogs. She is also the editor of the Run Diva (www.rundiva.net) and Sports Nutrition Diva (www.sportsnutritiondiva.net) blogs.

Close up of Bike Diva merchandise. The button pins, refrigerator magnets and gym bags can be ordered through our online store www.sportsnutritiondiva.biz. Additional Bike Diva merchandise can be purchased at http://www.cafepress.com/bikediva.

Our dog Brandy isn't quite sure what's going on. I think she's wondering where her buddy Ryan went.

Brave Soldier, Nuun and Body Glide products.

Rolling cart full of Nuun electrolyte tablets and Brave Soldier personal care products for athletes.

Body Glide display next to donation area for Team in Training. TNT is the largest fundraising program for the Leukemia & Lymphoma Society. Sports Nutrition Diva co-founders Rob and Lynn Smythe have participated in 5 century bike rides with their local Team in Training chapter and have raised over $22,000 for the society in the past 5 years.

Discounts at Sports Nutrition Diva

We are still getting all the bells and whistles figured out for our online shopping cart. Once we start getting orders in, we might have to adjust the shipping charges. But for now this is the discount schedule and shipping rates when ordering from www.sportsnutritiondiva.biz :

Discounts Based on Order Total

$25.01 - $50.00 = 10% discount
$50.01 - $75.00 = 15% discount
$75.01 and over = 20% discount
$7.95 shipping anywhere in the United States

Take care,
Sports Nutrition Diva

Stay Fit During the Holidays

2010-11-05T14:31:36-04:00

I'd like to welcome guest blogger Jessica Costello to the Sports Nutrition Diva blog. She contacted me about running this article on my Bike Diva blog, but I felt it was a better fit for Sports Nutrition Diva.

Stay Fit During the Holidays with 10 Easy Exercises

By Jessica Costello

Question: What's the best form of exercise?

Answer: The one you'll actually do!

As long as your fitness program:

Raises your heart rate
Has a strength training component
And is done at least thirty minutes a day five days a week – you'll experience significant health benefits.

Variety is the spice of life; it keeps you motivated and works better for your body by working different muscle groups. You don't need to go to a gym and use fitness equipment. In fact, here are ten simple, yet effective exercises you can do in the comfort of your own home that can help prevent putting on holiday weight:

1. Take a Hike/Stroll

It's also simple, low-impact and easy on the joints – just put on a comfortable pair of shoes, step outside and walk at a fairly brisk pace around your neighborhood. It's a great way to clear the head and improve your mood – it may be cold, but will give you an opportunity to enjoy all the lights and decorations for the holiday season.

2. Jump!

Act like your kids on Christmas morning! Jump up and down, or do some jumping jacks. They're a great way to get the heart pumping and the limbs loosened up. 15-20 repetitions with a minute or two of rest between sets for thirty minutes should be sufficient. This will increase endurance and work on toning your thighs.

3. "Drop and Give Me 20, Soldier!"

Push-ups confer all the same strength-training benefits of bench presses with barbells – without the risk of handling heavy weights and need for a "spotter." You can adjust the intensity by elevating your feet. Push-ups do more than work your arms, they are a total body workout.

4. Lift That Leg

This provides a strength training workout for the thighs and adductors (muscles that attach the upper leg to the hip). If you can't manage leg lifts with a straight leg, bend the knee.

5. Washboard Abs?

You may not get "ripped" by doing crunches, but you'll definitely work your ab muscles – and this will award real benefits to your back as well, and you will see an improvement in toning your abs.

6. You Can Keep Running In Place...

...and you should. This is an exercise you can do while watching TV, making the "boob tube" actually good for something. You can also do it while stringing popcorn on the string for the tree.

7. The Squatters...

No, we don't mean settling land that isn't yours – it's what you do every time you sit in and get up from a chair. Just do it several times until you "feel the burn..."

8. Household Weight Equipment

Cans of food, milk and water jugs, sacks of flour – you'd be amazed at how much weight training equipment is just sitting in your pantry or refrigerator. (Who knew your could actually lose weight with using your holiday baking ingredients?)

9. Roll Up The Carpet

The latest craze is dancing off the weight, but not all of us can get to the classes when they are offered and the videos cost more than Christmas. Instead roll up the carpet, and crack up the tunes, whether it's Mariah Carey's "All I want for Christmas" or whatever is on the radio, dancing will increase your aerobic hear rate, and help with endurance training.

10. Steppin' Up

Finally, you don't have to buy a bench step and sign up for a step class to do step. Chances are you've got a step or two around your home. So while those cookies are in the oven, run the stairs a few times. The timers will make great intervals and keep you fit while baking!

The fact of the matter is, that all of these are not difficult, and do not require patience, or a long drawn out explanation. They are simple and they WORK. So maybe you aren't getting fit on treadmills, or ellipticals, but the end result is the same and you will have a lot of extra cash to go and spend it on holiday gifts, or a treat for yourself!

Author Biography:

Jessica Costello is a writer with the outreach team at Gym Source. In addition to writing, she is also a personal trainer, working mainly with new moms looking to get fit after having their baby. Her specialties are fitness, and nutrition, and toning.