Fitness and Health Tips

Fitness Tips, Stay Healthy and Fit

noreply@blogger.com (Lori Jones) — Mon, 28 May 2012 23:29:00 +0000

It's important to remember YOU are in charge of your health.

It's NOT the doctors, it's NOT the government, and it's NOT your spouse. You are the only one that can change your health....only you can choose to eat healthy and exercise..hard to do? ---yes, can you do it yes---is it worth it...?

A healthy lifestyle is a choice. You have to choose it and you have to fight for it everyday.
PERSISTENCE
“Nothing in this world can take the place of persistence.

Tabata one of the most effective workouts, want to lose weight?

noreply@blogger.com (Lori Jones) — Mon, 28 May 2012 23:25:00 +0000

Tabata is a form of high intensity interval training method that offers more health benefits than traditional cardiovascular exercise. It’s short, efficient and can fit in almost any fitness program.
There are many different forms of workouts out there and each workout will give you a different result. Some increase muscle mass, some increase strength, others help you lose weight and so forth.
Cardiovascular (cardio for short) exercises are a popular brand of exercise designed to improve endurance and stimulate fat loss. Cardio exercises can be anything from long distance running, skipping, biking or even power walking. All of these usually fall under the category of moderate intensity training because they tend to last anywhere from a half hour to more than an hour going at the same pace.

“Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice. Instead of hours upon hours or exercise, Tabata can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval training. Today I write to explain to you the history of Tabata and exactly what it is.

How did Tabata come about?

Tabata was founded by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in

Japan

. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.

He conducted the tests on 2 groups of athletes; 1 of the groups used the moderate intensity interval training and the other using high intensity interval training. In group one; the athletes were training in moderate intensity workouts (70% intensity) for five days a week for a total of six weeks with each training session lasting an hour.

Group two trained in the high intensity workouts for 4 days a week for a total of 6 weeks with each session lasting 4 minutes, at 20 seconds of intense training (170% intensity) and 10 seconds of rest.

Here are the results of the tests

Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.

Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than group ones, and their anaerobic systems increased by 28%.

Conclusion? Not only did high intensity interval training have more of an impact on the aerobic systems; it had an impact on the anaerobic systems as well.

So what does a basic Tabata training design look like?

Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
•     4 minutes long (whole Tabata Session)
•     20 seconds of intense training
•     10 seconds of rest
•     Total of 8 sessions or rounds

Some great tabata ideas at youtube.com just search Tabata Workouts!

Are you using exercise as an excuse to eat more?

noreply@blogger.com (Lori Jones) — Sun, 27 May 2012 15:34:00 +0000

Unfortunately, exercise does not burn as many calories as we might think. What you may not realize is that thirty minutes on the elliptical, for example, cancels out only one Reese’s Peanut Butter Cup.

Key to weight loss is to EAT SMALLER PORTIONS at least 6 times a day! Make an effort to control your desire for junk food by eliminating it entirely.

If you’re training for a sporting event, you may need to eat more to fuel your workouts—otherwise, consider regular exercise a keep-it-in-check tool, not a free pass to eat whatever you want.

Fuel your body with healthy eating. The right combination of proteins, complex carbohydrates, fruits and vegetables—as well as adequate hydration with water—can also add a kick to your energy levels.

While cardio exercise won’t completely burn away a weekend binge, it does benefit health by increasing energy and lowering your risk for heart disease.

2 Reasons YOU Should Strength Train To Lose Weight!

noreply@blogger.com (Lori Jones) — Fri, 25 May 2012 22:54:00 +0000

1. The more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest.
2. Second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, that isn't likely to be healthy over the long haul.

Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% total weightloss with moderate strength training.

Strength training helps to preserve bone density, balance, and many other important things.

Strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout. Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout.

Lifting Heavy is the Key to Weight Loss. We know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, strength training has all kinds of great effects on your body like:

Why Starvation DIETS don't work?

noreply@blogger.com (Lori Jones) — Sun, 20 May 2012 18:01:00 +0000

3 things are key to good health and longevity:
Exercise, Good Nutrition, and Commitment.
People who are troubled by stubborn weight gain will try almost anything to get rid of the extra pounds: weird diets, teeny-tiny meals, & excessive exercise!

70 % of Americans are over weight! What you need to know is this
“There is no quick fix” Starvation diets don't work!
There are no easy, fast, ”silver bullet” solutions to losing belly fat, regardless of what the infomercials say. If you’re looking for one way to lose belly fat, you might be disappointed. Reducing body fat, whether attached to your belly, hips, thighs, or arms is not a one step approach! The good news is that with a few lifestyle changes, the right mix of exercise, and some good ol’ fashioned consistency, YOU CAN beat the battle of your belly bulge!

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noreply@blogger.com (Lori Jones) — Mon, 14 May 2012 21:43:00 +0000

Fitness Tip of the WEEK!

Why do so many people start an exercise program, and quit after just a couple weeks:

The motivation to start a new exercise program is almost always to lose weight loss However, what most personal trainers know and most at-home exercisers do not, is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why!

The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to
"protect and defend" the effected or targeted tissue.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become discouraged and quit!

Don't be surprised or discouraged if you experience a temporary gain on the scale the first week or two of increasing your exercise intensity…..and don’t quit!

4 Steps To STOP Eating Sugar.

noreply@blogger.com (Lori Jones) — Sat, 21 Apr 2012 18:38:00 +0000

What happens to your body when you eat sugar?

First the body goes into a "sugar shock" spiking insulin levels and creating a brief energy rush. After the body recovers from the shock, it starts working furiously to recover its internal balance by the raiding of vital nutrients in order to process sugar.
This can lead to our bodies becoming acidic. In other words... sugar can alter our entire blood chemistry research shows that just two teaspoons of sugar can throw off your chemical balance.

4 Steps To STOP Eating Sugar.

Step 1 You need to decide to what extent you want to remove sugar from your diet. If you remove all sugar it will, after a few days, stop the cravings. If you choose to keep eating some sugar like fruit juice and dried fruit you will still better your health because you’re eliminating refined sugar, but you will still have the cravings for sugar.

Step 2 Remove all sugar from your house, everything. Go to the store and buy meals enough for 3 days. Do not go back to the store once you have bought your weekend of groceries. You will want to go sugar free on the weekend because there will be no temptation around. It’s a good idea not to go anywhere where you will have the opportunity to buy any sugar. Stay away from the mall, friends houses etc…

Step 3 Day one might be easy. Day two will be anything but easy. You will find yourself going through all the cupboards looking for any kind of sweet that you can find. I hope you got rid of the hot chocolate, flavored yogurt and everything else, if not you WILL eat it. It is an addiction; you will not be able to control yourself.

Step 4 Day three will be easier but don’t think that you’re off the hook yet. One slip up and you’ll have to start all over. Keep eating healthy. Keep drinking lots of water. If you have trouble drinking lots of water then drink some green tea. You can drink a flavored tea but please don’t slip up and add sugar to it. If you have decided to completely stop eating all sugar you will notice that after a few weeks if you have a sip of fruit juice you will think it’s too sweet.

Refined sugar contains no fiber, no minerals, no proteins, no fats, no enzymes, only empty calories. What happens when you eat a refined carbohydrate like sugar? Your body must borrow vital nutrients from healthy cells to metabolize the incomplete food. Calcium, sodium, potassium and magnesium are taken from various parts of the body to make use of the sugar. Many times, so much calcium is used to neutralize the effects of sugar that the bones become osteoporotic due to the withdrawn calcium.

Likewise, the teeth are affected and they lose their components until decay occurs and you lose teeth!

...Refined sugar is void of all nutrients, consequently it causes the body to deplete its own stores of various vitamins, minerals and enzymes. If sugar consumption is continued, an over-acid condition results, and more minerals are needed from deep in the body to correct the imbalance. If the body is lacking the nutrients used to metabolize sugar, it will not be able to properly handle and rid itself of the poisonous residues.

Sugar feeds cancer. Cutting out sugar cuts food supply to the cancer cells.

Soda is a significant contributor to obesity.
Drinking a single can a day of sugary drinks translates to more than a pound of weight gain every month.

Diet soda is just as likely to cause weight gain as regular, or even more -- it may sound counter intuitive, but people who drink diet soft drinks actually don’t lose weight.

Artificial sweeteners induce a whole set of physiologic and hormonal responses that actually make you gain weight.

3 tips for a Rock-Solid Stomach

noreply@blogger.com (Lori Jones) — Wed, 04 Apr 2012 22:57:00 +0000

1. Keep Your Abs Engaged. Your core region (lower back, abs and glutes) make up your “stabilizer” muscle group. This powerhouse is constantly at work when you’re doing ANY kind of workout, so take advantage of this! When you’re lifting weights, or doing anything that uses your stabilizer muscles, consciously tap into that strength—keep your abs tight and posture solid, and you’ll see big results.

2. Use Compound Movements. When targeting your abs, compound exercises are better than isolated ones. Why not work multiple muscle groups at once? Some compound movements that work the whole ab region include Planks and the Bicycle Maneuver:

For

Planks

, lie face down, forearms and toes pressed into the floor, and lift your hips up off the floor. Engage your abs, straighten your back and hold this position for as long as you can. Trust us, you’ll feel your entire ab region engaged!

For Bicycle Maneuver, lie with your back on the floor, hands behind your head and elbows spread wide. Keeping your lower back pressed into the floor and abs contracted, crunch across the body—one elbow to the opposite knee. Alternate continuously. This will work more muscles than a standard crunch. Add a fitness ball to increase strength.

3. Eat Protein. Protein will allow your body to rebuild muscle after your workouts. Great sources include lean meat, nuts, eggs, cheese and legumes. Another excellent source of protein is a protein shake, which can be one of your 5-6 daily meals. A whey or soy protein powder, when mixed with soy or skim milk, can give you roughly 20 grams of protein.

3 Tips to Improve Your Posture

noreply@blogger.com (Lori Jones) — Thu, 16 Feb 2012 17:27:00 +0000

Establishing good posture habits involves more than just standing up straight. It means allowing your bones, ligaments and tendons (not your muscles) to support your body weight. When your muscles must bear your body weight and move it at the same time, they can't relax. Constricted muscles don't move freely or efficiently, causing pain and sometimes injury.

Postural alignment plays an important "support" role whenever your foot hits the ground. If your muscles have to support your body weight with each step, you'll tire more quickly. If you're bent at the waist, your lower back, quadriceps and neck muscles will be carrying your weight, which makes for inefficient running and post-workout soreness.

Focus your attention on the line your spine makes as it runs from the top of your head to the end of your tailbone. Return your attention to your spine as often as possible all day long, no matter what you're doing. Let it become a daily practice.

Don't run bent at the waist. Finishing a run with soreness in your lower back usually indicates you've been running bent at the waist. Instead, Chi Running encourages you to allow gravity to pull you forward by leaning slightly from the ankles, not the waist. Throughout your runs, make sure you're leaning from the ankles and not stressing your lower back muscles.

Engage your core by leveling your pelvis. Start by standing with your feet parallel and hip width apart. Imagine you have a string attached to the top of your head that is pulling you up, making you tall and straight. Drop your chin slightly and look straight ahead. Next, pull up on your pubic bone with your lower abdominal muscles while relaxing your glutes. Hold this position for 30 seconds. Doing this exercise throughout your day will strengthen your abs, allowing you to hold your posture straighter while running, swimming, sitting, standing, or even driving your car.

Practice initiating all movement from your core, the largest muscle group in your body, rather than the smaller muscles of your extremities.

The benefits of good posture are endless, and you can practice it anywhere, anytime. Whether you're running, sitting, or even sleeping, your whole body will thank you.

Weight lift to reach fitness goals and lose weight!

noreply@blogger.com (Lori Jones) — Fri, 04 Nov 2011 18:02:00 +0000

Strength training exercises are important for your good health, weight loss and fitness success. Bottom line: If you do not use weight lifting exercise on a regular basis you simply will not reach your goals.

Your health is the most valuable asset you have…without it you'll inevitably spend everything you have, financially and emotionally, to get it back!

Strength training is important regardless of your age and becomes even more critical after age 30.

There are many ways that you can incorporate it into your life even if you think you can't.

Weight lifting on a repeated basis will help you to improve your physical appearance, fitness level and reduce your risk of health problems like heart disease.

Strength exercises on a regular basis will help you lose a lot of weight, a lot more than any cardio exercise ever could.

In addition, before doing any weight lifting, make sure you warm up your muscles properly. Don't do any weight lifting when your muscles are cold.

Warm up 5 to 10 minutes on a stationary bike, treadmill, etc. is sufficient.

You know that weight lifting is good for you, so make it a part of your every day routine. You can effectively exercise while keeping up with your other everyday-jobs.

When I’m out for a walk with my dogs, I find a bench or short wall and do push ups to fatigue, triceps dips and then repeat.

Strength training helps you lose weight, improves your health so you can live a longer and more productive life. Be sure to include strength training exercises in your over-all exercise plan.

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How You Can Make Fitness and Nutrition a Lifestyle.

noreply@blogger.com (Lori Jones) — Thu, 20 Oct 2011 23:22:00 +0000

It's hard to admit this but, many years ago my diet consisted of diet coke and licorice or gummy bears. I was in my 20’s and 30's and didn’t think a thing about it at the time. Little did I know what my diet was doing do my bones, my major organs and my health.

If only I could go back in time and start over with the knowledge I have now.

When I turned 40 (many years ago), I decided to make major lifestyle changes. I've always loved to exercise, but never really thought too much about what I was eating. I started teaching fitness in my 40's.
I stopped eating sugar, drinking soda pop, energy drinks, basically anything white, accept sea food. I focus on what fuels my body for energy and nutrition. Doing this will change your life and your children’s life. Teach your children young the value of good nutrition. Today. I make a conscious choice to eat a healthy diet. I'm still teaching and love it.

'How do you find the time to work out?' You don't: You make time. If you wait until you find time, you'll never work out.

If you are just starting to exercise, entering the world of fitness machines, exercise, diet and nutrition can be difficult.

After a few moments of peddling, your lungs gasp for air as the body screams, “What are you trying to do? Do you hate me?” Horror sets in as you realize how far your health has deteriorated. After only 20 minutes, you drive home to collapse on the sofa. Images from the gym haunt your mind: sculpted muscles and tanned, sleek bodies. “I could never look like that. This is me, so I might as well accept it.” Desperation calls for action. Staring wide-eyed at your vacuum cleaner, you consider Liposuction. But that’s just too radical.

Most people connect discipline with pain. It’s no fun forcing yourself to do something you don’t want to do. But if you are achieving an important goal, discipline becomes much easier. An athlete training for the Olympics does not have a grinding battle with willpower every day. Although there are battles, it becomes easier as the routine becomes a lifestyle.

Discipline in changing your eating habits becomes easy when you are doing it and difficult when you are not. But with patience, the right attitude, and keeping your mind on the goal, discipline becomes second nature. You don’t have to force yourself. It just comes naturally. That is the way it should be.

To gain discipline, you have to face pain. The more you face it, the more you gain confidence and determination. It is an exhilarating high to run five miles after you’re conditioned to running. It hurts to start, but as your training progresses, there is a feeling of freedom and joy.

Facing Challenge

Challenge is exhilarating. We love competition for that reason. It challenges us to give our best.

We need challenge to grow. The greater the challenge, the greater the growth. That is why dreams are important; they bring us to the edge of challenge.

Decision Power

When you ate the donuts, you made a decision. They comforted you and led you down the path of sugar-coated, chocolate-dipped, cream-filled pleasures. When the alarm clock rang and you went back to sleep, you made a decision. When you ate another piece of pie, you made a decision.

When you are laying on the couch watching TV instead of exercising, you made a decision. Each decision was a path, the easy road where you decided to give into your cravings, urges and laziness.

Most people make New Year’s resolutions. They decide to quit smoking, start exercising and lose weight. Four days later, they’re drowning in nicotine, pizza and reruns. Their resolution failed the test.

Where is the point where you have finally had enough and you make those resolute, I’ve-had-enough, never-go-back-again decisions? The ones that endure pain and stand the test of time. Those are the decisions that change our lives. We don’t argue with those decisions because we know the answer is, NO! They are resolute. Gandhi stood resolute and unbending before threats of pain, and freed

India

. That is the power of an unmovable, unshakable, unbending, uncompromising decision.

It is the power that shakes empires and inspires millions.

Life-changing decisions don’t pop into our heads while watching TV. They are decisions that are made deep within us. You make hundreds of decisions each day. Most are decided by habit. Don’t do that. Make your decisions, conscious of the path on which they are taking you. Choose decisions that challenge and cause growth. Make the decisions that force change for the better.

How badly do you want to be free from food addiction? Are you willing to face the ugly giant called hunger? You have the power to form life-changing decisions, but only if you are willing to face the challenges.

Stress Can Cause Weight Gain & Effect Your Health Here's How.

noreply@blogger.com (Lori Jones) — Thu, 20 Oct 2011 02:23:00 +0000

Today’s life is faster than ever, filled with constant change, uncertainty and stress.

Because of the constant demands placed on us at work, at home, or we may really be in danger, our bodies respond like we're about to be harmed and need to fight for our lives. Our bodies respond to this need with a burst of energy, shifts in our metabolism, blood flow, and other changes.

STRESS not only affects your weight, but your health.

The stress hormone called cortisol is one of the reasons. While under stress, the fight or flight response is triggered in our bodies, leading to the release of various hormones.

We've known for a long time that depression and chronic pain are closely related in many ways. Both conditions share some of the same underlying biochemistry (related to stress hormones such as cortisol and inflammatory compounds such as cytokines) and people with depression tend to experience more episodes of chronic pain (and vice versa). Indeed, physical pain can undoubtedly make psychological pain (depression) worse - likely due to the finding that inflammation is known to worsen and perhaps evencause depression in many people. You might find it interesting to know that cytokines (inflammatory hormone-like chemicals produced in the body)

Conventional wisdom would suggest that controlling depression might also help to control pain - and that reducing pain would help to alleviate depression. However, the research findings in the PNAS article suggest that painkiller drugs may actually interfere with the activity of antidepressant drugs - potentially making depression worse.

4 ways Chronic stress can raise cortisol levels which contribute to weight gain and effect your health are:

Metabolism -- Too much cortisol can slow your metabolism, causing more weight gain than you would normally experience. This also makes dieting more difficult.

Blood Sugar -- Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress has even been linked to metabolic syndrome, a cluster of health concerns that can lead to greater health problems, like heart attacks and diabetes.

Fat Storage -- Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat. Unfortunately, abdominal fat is not only aesthetically undesirable, it’s linked with greater health risks than fat stored in other areas of the body.

If you remain in the state of chronic stress for a long period of time your health becomes at risk. One being high blood pressure, a potentially dangerous health condition.
“Stress can actually cause weight gain, particularly around the tummy,” Why? Because physical and emotional stress activates the release of cortisol, a steroid that slows metabolism

When your body is under the stress response, your cortisol and insulin levels raise. These two hormones tend to track each other, and when your cortisol is consistently elevated under a chronic low-level stress response, you’ll likely notice that you have difficulty losing weight or building muscle.

Food Cravings -- People experiencing chronic stress tend to crave more fatty, salty and sugary foods. This includes sweets, processed food and other things that aren’t as good for you. These foods are typically less healthy and lead to increased weight gain.

Other Ways Stress and Weight Gain are connected.

Emotional Eating – Not only can increased levels of cortisol make you crave unhealthy food, but excess nervous energy can often cause you to eat more than you normally would. Have you ever found yourself scouring the kitchen for a snack, or absently munching on junk food when you’re stressed, but not really hungry?

Fast Food -- One of the big reasons we’re seeing more obesity in our society today is that people are too stressed and busy to make healthy dinners at home, often opting to get fast food a the nearest drive-thru instead.

Too Busy to Exercise -- With all the demands on your schedule, exercise may be one of the last things on your to-do list. If so, you’re not alone. Americans live a more sedentary lifestyle than we have in past generations, yet our minds seem to be racing from everything we have to do. Unfortunately, from sitting in traffic, clocking hours at our desks, and plopping in front of the TV in exhaustion at the end of the day, exercise often goes by the wayside.

Today’s so-called solutions including prescription drugs, energy drinks, coffee, etc. aren’t combating the problem, they’re compounding the problem.
Fortunately, there are things you can do to reverse the pattern of weight gain and actually reduce your stress level and waistline at the same time. I recommend you take a yoga class 3 times a week, meditation on a regular basis and lots of good deep breathing.

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How Interval Training Can Help With Losing Body Fat & Weight Loss.

noreply@blogger.com (Lori Jones) — Sat, 15 Oct 2011 23:06:00 +0000

What is Interval Training?

Interval Training is defined as high-intensity intermittent exercise.

High Intensity Interval Training without question, is one of the most effective ways to lose body fat and improve your cardiovascular conditioning. Not only do you stimulate your metabolism to a greater degree, but you burn many more calories than with lower intensity training, which can result in fat loss.

How to Perform High Intensity Interval Training:

Interval training is based on a very simple concept: go fast then go slow. Repeat. It sounds easy, but within this simple formula lies a tremendous number of possible variations and strategies you can use to take full advantage of the power available to you.

If you enjoy walking you can try this interval work, if you're in good shape, incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

Interval training can be performed on almost any cardiovascular machine (including the treadmill, stair machine, stationary bike, elliptical trainer, etc.) as well as almost any type of cardiovascular exercise (such as cycling, swimming, running, etc.).

Maximal High-Intensity Intervals
Maximal Intervals are much shorter than Aerobic Intervals. Generally, the longest you'll be able to perform a maximal effort is around 30 seconds so all the work intervals are 30 seconds or less.

Here are some examples of a number of different intervals you can use in your training:

Example 1

Steady Pace Maximal effort
2 min. 30 sec.
3 min. 1 min.
3 min. 45 sec.
2 min. 1 min.
5 min. 30 sec.

Example 2

Steady Pace Maximal effort
2 min. 30 sec.
3 min. 45 sec.

4 min. 1 min..
3 min. 30 sec.
5 min. 1 min.

One of my favorite Interval workouts is to jog 4 minutes then sprint all out 30 to 45 seconds and repeat 6 times..

Repeat this 6 times for a great workout.

Change Your Life, Just 20 Minutes of Exercise a Day,

noreply@blogger.com (Lori Jones) — Fri, 14 Oct 2011 02:59:00 +0000

Just 20 minutes of regular exercise every single day can have a profound effect on your life, your health and your lifestyle.

With just 20 minutes a day, you can promote weight loss.
With 20 minutes a day, you can decrease how much stress you experience.
With 20 minutes a day, you can achieve the goals you set out for yourself.

Changing Your Life

Making a change in your life is about exerting a form of control over your life and your choices. 20 minutes a day is one of those changes that you can make and it's one that most of us - even at our busiest can find 20 minutes for.

"Our health always seems much more valuable after we lose it." -Unknown Author
5 Ways to get motivated to walk!

1. Get a Walking Buddy

Keep each other motivated no matter what the weather or other excuses is imperative. The conversation and protein smoothie after are great ways to make even a boring walk a lot of fun.

2. Get New Gear
Nothing is more motivating then getting some brand new walking shoes, a great outfit, that new ipod to make the time go quickly. Pedometers, speed and heart rate monitors can also get you moving because we all want to know how far we walked, what our target heart rate is and how many calories we burned. Walking gadgets can make walking a little more fun and give you a reason to get out the door to achieve your next goal.

3. Get committed!
Register for a Charity Walk or sign up for a fun run (no one says you need to run, you can walk instead) so that you have a goal and a commitment. By telling others you will ten be more likely to stay the path and will be more motivated towards your goal knowing that you must train to endure the event.

4. Keep a Walking Journal
Keep track of your walking minutes, steps, or mileage in a journal. Total up each week to see how you are progressing. Set yourself a reasonable goal and you will find that attaining that goal will motivate you enough to maintain your walking schedule. There is even various software applications available to do all the calculations for you.

5. Choose the Right Time and Have Fun!
What is the best time to walk? Many people find that if they commit to early morning walks, there are fewer distractions as may commonly pop up in the afternoon or evening. But if you hate mornings and feel most energetic later in the day - that should be your walking time. To stay motivated, analyze your habits and choose the time that will work best for you. Keep it realistic and most of all fun, and you'll find walking the best route to good physical fitness and health well into your elder years.

3 things to include in your fitness to Slow Down the Aging Process.

noreply@blogger.com (Lori Jones) — Thu, 13 Oct 2011 03:30:00 +0000

You can't stop yourself from growing old,
but you can keep your body in great shape as you get older!

Studies have now proven that the natural aging process can be slowed and even reversed under the right conditions.

People between the ages of 30 and 70 with many of the symptoms; conditions that were traditionally associated with normal aging are in fact the result of sedentary lifestyles.

Our life expectancy in this day and age is much longer. 50 is the new 30, and while you may be eligible for some senior citizen discounts, you don't have to think of this stage of your life as the beginning of the end.

Researchers at Harvard Medical School have finally proven that when you are over the age of 50 you can continue to exercise with great benefits to your health. In fact, many of the effects of aging can be slowed down through a good exercise program and balanced diet taken in combination.

1. Cardiovascular exercises: take a brisk walk in the park, go swimming, dancing, jogging, recumbent bicycles and even a few jumping jacks. Try a fun dance class, Zumba is so popular and burns lots of calories.

2. Strength exercises: are an effective way to build muscle mass and maintain your body’s weight. Did you know that there are roughly 300,000 cases of broken hip bones due to elderly people losing their balance and falling over?

Doing a few balance exercises can help to strengthen those muscles responsible for supporting you body and keeping you mobile. It’s important that you work with a professional that can help you to put together a strength training program designed for you.

3. Stretching and flexibility exercises are needed to keep your joints working smoothly and stop them from ceasing up. These particular exercises help to increase the amount of movements that your body can perform. Warming up the muscles and joints should be done before any workout to prevent injury and decrease the amount of pain you feel in your muscles.

It’s important along with exercise to have a Healthy Diet. What you are putting into your body has a great effect on your health. Many people believe that they don’t need to eat healthy or watch their diet because they don’t need to lose weight. This couldn’t be further from the truth!

You should put only the best foods in your mouth no matter how much you weigh, what size you wear, or how fit you look.

Gaining muscle fast cannot be achieved if you continue to lift the same weights each workout.

91-year-old bodybuilder Charles Eugster is proof we can continue to be healthy and strong into our 90’s and it doesn’t end there.

At 85 Charles had a crisis. He looked at himself in the mirror, and saw an old man who was overweight, his posture was terrible and there was skin hanging off of him. Charles said “I looked like a wreck’ Read Charles inspirational story here:

You can read Charles entire story by clicking here.

If you are starting an exercise program, I recommend you consult your doctor first to make sure you are of sound body. This is especially true for seniors who may have weaker bodies. When exercising, start out slow and gradually build up to a long and more intense workout as you gain strength. If you have pre-existing medical conditions, you should definitely make your personal physician aware of you decision to start working out.

"It's never too late to begin" here's another great article about Charles Eugster 90-year-old bodybuilder by Hugh Esling a fitness professional he shares more tips on senior fitness http://he123.solobis.net/yes-sir-charles-eugster-90-year-old-bodybuilder

How to Stay Motivated to be Healthy and Fit.

noreply@blogger.com (Lori Jones) — Mon, 03 Oct 2011 02:01:00 +0000

Nothing is a better motivator than a positive attitude.
If you feel good about yourself and your ability to accomplish things it will be much easier to make the choice to exercise when you may not feel quite up to it.

Muscle burns fat…..that’s why starvation diets don’t work. They depleat your body of escential muscle that will burn the calories we consume.

To be healthy and fit people "really know what to do" but it does take commitment and changing habits. It does take a lot hard work and effort. Great advice from NIKE 3 words " Just DO IT."

If you find your workouts are hit-or-miss and that you give in to temptation a bit too easily, your weight loss may not be happening. For exercise to work, you have to do it on a regular basis. Once your body adapts to your program, you then need to change it to keep your body challenged. If you skip too many workouts, it's almost like starting all over every time.

Do you know anyone that has worked out for years and looks exactly the same? They are pushing themselves day after day and not making any positive changes. There is a reason for this, they may not be working hard enough, or they may be working too hard.

One thing many people don't understand about exercise and weight loss is this: you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts. Our Diets are a key factor in weight loss.

Cardio
For weight loss, you'll need to get about 3-5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you're a beginner, it's best to start slow and work your way up but, if you're in good condition-challenging yourself with harder workouts is the best way to burn more calories. Interval training is a good choice because studies show you continue to burn calories even after you've stopped exercising.

Strength Training In addition to your cardio workouts, you'll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can ONLY complete the desired number of reps. For example, if you're doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more. Most people don't lift enough weight to really challenge their muscles. If that sounds familiar, check out Weight Training 101 and my Workout Center to learn how to lift weights and get some workout ideas.

Sticking with exercise starts with finding a program you enjoy and that fits in with your lifestyle, goals and needs. That means being realistic about what you'll really accomplish each week rather than going by what you think you should be doing. If you know you are not going to be consistent going to a fitness club, then learn what you can do out home out for a walk or jog and include strength training outdoors or in your home.

Some common reasons for plateaus include:

· Doing the same workouts over and over. Your body needs to be challenged to progress, so make sure you're changing some part of your program every 4-6 weeks.

· Not eating enough calories. If your body doesn't have enough fuel to sustain your level of activity, you can actually stop losing weight.

· Overtraining. If you exercise too much, the body sometimes responds by decreasing the amount of calories you burn during the rest of your day.

Healthy eating has to become a lifestyle.

Why Starvation and Yo Yo Dieting Doesn't Work!

noreply@blogger.com (Lori Jones) — Thu, 29 Sep 2011 01:59:00 +0000

STOP STARVATION AND YO YO DIETING

Here's why:
The body reacts to weight loss as if it were starving, in response, slows our metabolism.
When your metabolism slows, you burn fewer calories -- even at rest. So it makes it almost impossible to lose weight.

If you continue to take in fewer calories, you will either stop losing weight as quickly as you have been, or you'll stop losing weight altogether.

After starvation diets, eating under 1400 calorie per day diets, when you increase your calorie consumption, you may actually gain weight more quickly than you have in the past. The most devastating effect of a very low calorie diet is the loss of muscle tissue. Once the starvation alarm is triggered, your body begins looking for ways to conserve energy. Muscle is metabolically active tissue. Getting rid of it is the body's way of decreasing energy expenditure.

The solution is to increase your physical activity and eat 5 small nutritious meals a day. (Skip sugar, white flour and empty calories that don't fuel your body)

Doing so will counteract the metabolic slow down caused by reducing calories. A regular schedule of exercise raises not only your energy expenditure while you are exercising but also your resting energy expenditure -- the rate at which you burn calories even when the workout is over and you are resting.

With each repeated bout of dieting, your metabolism becomes less and less efficient and you can actually become progressively fatter while eating less food.

Why it's important to Strength train and exercise as we age.

noreply@blogger.com (Lori Jones) — Thu, 22 Sep 2011 21:46:00 +0000

During a fitness class I talked about the Importance of Resistance Training as we are aging and how important it is to continue to exercise, eat right, take time for meditation and stretching.

Strength training is the only type of exercise that can maintain muscle and metabolism as we age, and should be an essential component of every senior fitness program.

Men and women who do not perform regular resistance exercise experience a decrease in muscle mass throughout the aging process. Research indicates that inactive adults lose about one-half pound of muscle per year during their 30's and 40's. The rate of muscle loss may double to one-pound per year in people past 50 years of age. Unfortunately, the higher rate of fat gain masks the muscle loss. Adults typically lose about 5 pounds of muscle and add about 15 pounds of fat each decade during the midlife years.

Based on bodyweight the average adult changes approximately 10 pounds per decade, but based on body composition the average adult changes approximately 20 pounds per decade (5 pounds less muscle and 15 pounds more fat). A woman in her 50's may have 15 pounds less muscle and 45 pounds more fat than she had in her 20's. This represents an unhealthy 60-pound change in her body composition, which increases her risk for a variety of devastating degenerative problems such as cardiovascular disease, many types of cancer, type II diabetes, and low back pain.

While the focus is typically on fat loss, more emphasis should be placed on muscle gain. On average, previously sedentary seniors can replace approximately 3 pounds of muscle after about 3 months of regular resistance exercise. So I’m going to encourage you to start now to strength train 3 days per week! Not sure where to start? Check a fitness facility near your home to see if they offer senior classes. If you can, Hire a personal trainer who is over 30. Youtube.com has some great strength training videos for seniors http://youtu.be/JenGpTjS1lI watch this 4 minute video to learn more.

Our life expectancy is longer in this day and age. 50 is the new 30, and while you may be eligible for some senior citizen discounts, you don't have to think of this stage of your life as the beginning of the end. At 58, I feel better than I did in my 30’s. I eat healthier and work out harder.

There are still more adventures to be had and obstacles to overcome as well as events to attend in your grandchildren's lives. Your age may get older, but you need to keep your body young, so you can live longer and be there for your family.

5 Reasons to Run Trail's Verses the Road, improve your fitness level!

noreply@blogger.com (Lori Jones) — Sun, 18 Sep 2011 17:49:00 +0000

I took this picture this weekend when I hit the hiking trails right out my front door. It was a great run on the trails this weekend and so beautiful. At times I get bored with my regular run, after a few miles I'm done. Today I could have kept going and it definitely wasn't boring. If you are bored with the same old routine, change it up and try a trail run.
If you are bored with the same old routine, change it up and try a trail run.

Here are 5 reasons to Trail Running Verses the Road:

1- Fewer Injuries   Trail running surfaces are much softer than the asphalt or concrete you'll find when running around town. Softer surfaces mean fewer injuries, not only due to lower impact forces, but also because you'll build more strength in the muscles that help stabilize your lower leg. These muscles help absorb impact forces and provide more support—no matter what surface you're running on—and that can add up to fewer injuries.

2- Improved Technique Studies show that running on uneven terrain causes you to take shorter, quicker strides and land more on the forefoot than the heel. These adjustments are helpful when you're running on any surface. Shorter strides, a faster stride rate and mid-foot landing requires less energy and allows for faster acceleration than heel-toe running with longer strides.

3- Mental Break   Just as important as the physical benefits, trail running is mentally relaxing.

4- Breathe Easier Trails are usually off-limits to motor vehicles, so you don`t have to worry about taking a deep breath of carbon monoxide every time a car goes by.

5- Get Faster   For those of you most concerned with improving your times, rest assured, trail running can make you faster. Most trail running involves hills and lots of them. Running uphill makes you stronger, it’s actually the most efficient form of strength training for runners since it uses all the muscles you activate when running on flat surfaces, but builds greater strength due to the increased resistance.

Don't be fooled by miracle weight loss, magic pill, etc. No Quick Fix to Weight Loss,

noreply@blogger.com (Lori Jones) — Thu, 15 Sep 2011 19:57:00 +0000

“There is no quick fix”.

Overeating brings fat and fat brings regret and makes us feel less about ourselves. Feeling this regret can then bring extra efforts and most possibly over training with all its consequences. It's a kind of a vicious circle. Learn to control your food intake.

The most important thing you can do is to "believe in your self, believe in the process, stay the course, and you will look the best you ever looked before!"

8 important things you can do daily for your good health.

1. Drink plenty of water.

2. Don’t skip breakfast.

3. Eat more foods that grow on trees and plants, eat less food that is processed and manufactured.

4. Live with the 3 E's -- Energy, Enthusiasm and Empathy

5. Sit in silence for at least 10 minutes each day

6. Sleep for 7 hours.

7. Take a 10-30 minutes’ walk daily.

8. Smile more!

Why You Can't Skip Meals and Lose Weight!

noreply@blogger.com (Lori Jones) — Fri, 09 Sep 2011 01:53:00 +0000

The body reacts to weight loss as if it were starving, and in response, slows its metabolism.

When your metabolism slows, you burn fewer calories -- even at rest. So it makes it almost impossible to lose weight.

If you continue to take in fewer calories, you will either stop losing weight as quickly as you have been, or you'll stop losing weight altogether.

After starvation diets, eating under 1400 calorie per day diets, when you increase your calorie consumption, you may actually gain weight more quickly than you have in the past.

The solution is to increase your physical activity & eat 5 small nutritious meals a day. (Skip sugar, white flour and empty calories that don't fuel your body & help you to stay healthy)

Doing so will counteract the metabolic slow down caused by reducing calories. A regular schedule of exercise raises not only your energy expenditure while you are exercising but also your resting energy expenditure -- the rate at which you burn calories even when the workout is over and you are resting.

How YOU can have Healthy Glowing Skin Naturally.....

noreply@blogger.com (Lori Jones) — Sat, 09 Jul 2011 01:35:00 +0000

Keep your skin looking its best as you get older

For both men and women, the aging process can cause the skin to go through many different changes. According to health sources cucumber juice is beneficial for both skin and hair.

Cucumber is rich in silica, a mineral that strengthens connective tissues, like tendons, muscles, cartilage, bones, and ligaments. It is also reported that silica is good for hair growth,complexion,skin elasticity, and fingernails.

It is important to use cucumbers which do not require peeling because you lose much of the silica and other beneficial properties which are in the skin of cucumber.

Tips for Preparing Cucumbers:

Unwaxed cucumbers do not need to be peeled but should be washed before cutting. Waxed cucumbers should always be peeled first. Cucumbers can be sliced, diced or cut into sticks.

To have a healthy glowing and smooth skin use this recipe

Blend 4 - 5 leafs of fresh mint.

Peel and deseed the cucumber.

Add mint leaves to the cucumber to make a puree.

Beat egg white and keep it separate, then add this egg white to the cucumber mixture.

Apply this evenly on your face for 20 minutes and then rinse it with water and pat it dry.

How to increase your metabolism for better fitness results!

noreply@blogger.com (Lori Jones) — Mon, 06 Jun 2011 20:53:00 +0000

It's important for you to understand that our metabolism slows as we age – by as much as two percent a year!

But there is something you can do to counterbalance nature.

“Muscle is the single most important factor for how well you metabolize your food, how well you burn calories

and burn body fat.”

Metabolism is affected by your body composition. By body composition, I mean the amount of muscle you have versus the amount of fat.

Muscle uses more calories to maintain itself than fat.

People who are more muscular (have a lower percentage of body fat) they have a higher metabolism than others that are less muscular.

For example, let's say you have two people who are the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person. What this basically means is that person #1's body will use more calories to sustain itself than person #2.

Strength training with dumbbells or resistance bands at least twice a week is essential to boosting your metabolism. I Repeat – essential.

Your metabolism stays pumped for many hours after you finish your workout.

When I'm out for a run or a walk I find a park bench to do push ups and triceps dips, add a few more each time to increase your strength. When your watching TV, use your chair and do the same thing!

How You Can Reach Your Fitness Goals!

noreply@blogger.com (Lori Jones) — Thu, 26 May 2011 17:16:00 +0000

For good health focus on 6 words:

We become what we think about.

If you think in negative terms you will get Negative Results.

If you think in positive terms you will get Positive Results.

People that have success don't let their circumstances control them.

What is you fitness and health goal?

Focus on what YOU WANT TO HAPPEN!

Incredible things will happen in 2011.

Health Facts About Hormone Replacement

noreply@blogger.com (Lori Jones) — Mon, 02 May 2011 19:26:00 +0000

FACTS ABOUT HORMONE REPLACEMENT

By Dr. Jeffrey Weiser

Low Testosterone levels in men is directly correlated with high body fat. If you have type 2 diabetes, you are twice as likely to suffer from low testosterone as a man without diabetes. If you have diabetes and your level of testosterone is very low, there's evidence testosterone replacement can help. The bonus is that you're also likely to see your libido improve.

Men with diabetes and low testosterone found that 80 per cent of those getting hormone treatment as well as the usual diabetes drugs managed to get their blood sugar levels, their body's resistance to insulin, and weight down to healthy levels.

Estrogen deficiency in aged females may trigger the development of high blood pressure and obesity.
Estrogen regulates the brain's energy metabolism in the same way as the hormone leptin, leading the way to a viable approach to tackling obesity in people resistant to leptin. Estrogen Curbs Appetite In Same Way As The Hormone Leptin
Research suggests that the sex hormone estrogen may be for women what testosterone is for men: The fuel of power.

Previous research suggests that reduced levels of the hormone estrogen during menopause are responsible for the increased body weight and abdominal fat often experienced by postmenopausal women. However, while estrogen replacement therapies can reduce weight gain, they also have unwelcome side effects, prompting a search for alternative methods of treatment.

Researchers conclude that there is enough evidence to support giving estrogen therapy to women with diabetes because they can gain protection against cardiovascular disease. Estrogen therapy might also help prevent type 2 diabetes because it lowers the elevated insulin levels often seen in postmenopausal women. Further studies are being conducted based on evidence that postmenopausal women on estrogen therapy developed diabetes less often than those who were not.

Personally I prefer natural solutions over pharmaceuticals whenever possible. I take Bone Health by Standard Process, a Whole Food Supplement without side effects Read More Here.

Dr. Weiser recommends: Evista (Raloxifene) is in a class of medications called selective estrogen receptor modulators (SERMs). Raloxifene decreases the risk of developing invasive breast cancer by blocking the effects of estrogen on breast tissue. This may stop the development of tumors that need estrogen to grow. This applies to the uterus as well. Raloxifene prevents and treats osteoporosis by mimicking the effects of estrogen (a female hormone produced by the body) to increase the density (thickness) of bone. Important: if estrogen levels are too high, this medication may be suitable to block estrogen in the breast tissue and uterus, but still allow estrogen to reach the heart (overall positive effect). You should eat and drink plenty of foods and drinks that are rich in calcium and vitamin D while you are taking Raloxifene.

I recommend you do your research on both before deciding.

Dr. J Specializes in Strength Training; Weight Loss; Pilates!