Amy Mac Health & Fitness http://www.withamymac.com/news High quality audio and video health shows from Amy Mac. Mon, 06 Sep 2010 02:50:19 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 (c) 2006 - 2007 Amy McIntyre and WithAmyMac.comfitness,health,health,and,fitness,fit,life,assercize,assercise,workout,diet,news,health,podcast,fitness,podcastHealthHealth/Fitness & NutritionHealth/Self-HelpKids & FamilyNews & Politicsamy@withamymac.comAmy MacAmy Macnofitness,health,health,and,fitness,fit,life,assercize,assercise,workout,diet,news,health,podcast,fitness,podcastThe Master Feed for Everything Amy Mac: Fitness Attack, Fit Life, Assercize, Fitness Attack en Espanol, Blog Posts and MoreThe Master Feed for Everything Amy Mac: Fitness Attack, Fit Life, Assercize, Fitness Attack en Espanol, Blog Posts and More! Go to www.withamymac.com for more info.wamallhttp://feedburner.google.comSubscribe with My Yahoo!Subscribe with NewsGatorSubscribe with My AOLSubscribe with BloglinesSubscribe with NetvibesSubscribe with GoogleSubscribe with Pageflakes Easy Way To Lose Weight – Clothing! http://feedproxy.google.com/~r/wamall/~3/FLK5SoaoElw/ http://www.withamymac.com/news/2010/09/05/easy-way-to-lose-weight/#comments Mon, 06 Sep 2010 02:47:50 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7263

… only 56 days until the book release!

===

NO SWEATPANTS RULE AT DINNER CAN PREVENT OVEREATING

After an exhausting day of work, errands, and various obligations, sometimes nothing seems more enticing than slipping into that favorite pair of sweatpants.  We’ve all been there and we’ve all done it.
As comfy as those sweats may be, however, putting them on before dinner can make it easier to overeat.  Basically, anything with an elastic waistband is going to give you more room and make it less noticeable when you’re full.  Your typical business pants or skirt, or even your jeans, are going to have less give and will make it more obvious when you’ve hit your limit.

It may seem like a silly concept, but don’t you want to stop eating when your pants start to get tight?  For a quick fix and easy way to keep your calories in check, keep you day clothes on and use an apron while cooking, and then slip into you lounge wear after dinner is done.

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/09/05/easy-way-to-lose-weight/feed/ 0 http://www.withamymac.com/news/2010/09/05/easy-way-to-lose-weight/ Workout While Watching TV http://feedproxy.google.com/~r/wamall/~3/MtQWD_4SZXE/ http://www.withamymac.com/news/2010/09/04/workout-while-watching-tv/#comments Sun, 05 Sep 2010 02:05:26 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7255

… only 57 days until the book release!

===

EXERCISE DURING TV COMMERCIALS

If you’re a TV watcher and yet can’t seem to find the time to work out, then try combining them!

I used to do this myself back when I was working the nine-to-five grind at an office.  During my favorite shows that I just couldn’t miss, I would do crunches, squats and push-ups during the commercial breaks.  Since, on average, commercial breaks are around three minutes, you should be able to sprint through some exercises.

Awhile back, I read a post on lifehack.org that walked through how much impact these three minute breaks could have on your overall health.  A prime example:  If you watch three hours of TV everyday and spent the commercial breaks stepping up and down on an eight inch box, you could potentially shed up to 50lbs per year!

So, the next time you’re watching your favorite show, try doing some exercises during the breaks.  I think you’ll be surprised at just how much better it can make you feel.

Fit Links:

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/09/04/workout-while-watching-tv/feed/ 0 http://www.withamymac.com/news/2010/09/04/workout-while-watching-tv/ What to eat after a workout! http://feedproxy.google.com/~r/wamall/~3/zGHLqYHig9o/ http://www.withamymac.com/news/2010/09/03/post-workout-snack/#comments Fri, 03 Sep 2010 22:49:15 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7229

… only 58 days until the book release!

===

POST WORKOUT SNACK

According to a study published in the November 2007 issue of Fitness Magazine, following your workout with a bowl of whole grain cereal and skim milk will allow you to recover better than relying on a typical sports drink.  Apparently, it will not only make you feel full, but it will also leave you feeling energized and refreshed.

Of course, I’m always a big fan of having cereal for any snack or meal so this study definitely caught my interest.  After having tried it myself, I would have to agree with the results.  And, knowing that the protein and fiber after a workout are a bonus, I’m going to stock up on all of my favorites.

When choosing a cereal, remember to get one that is 100% whole grain and less than 5g of sugar per serving.  You’ll also want to keep in mind the number of calories per serving and be sure to check the serving size.

Fit Links:

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/09/03/post-workout-snack/feed/ 0 http://www.withamymac.com/news/2010/09/03/post-workout-snack/ Sneak Peak of Fitness Attack Book #2 http://feedproxy.google.com/~r/wamall/~3/yUkiwpmGUUI/ http://www.withamymac.com/news/2010/09/02/sneak-peak-of-fitness-attack-book-2/#comments Fri, 03 Sep 2010 03:14:15 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7061 Fitness Attack Book #2 releases on Halloween, October 31st, 2010!

Pre-ordering will begin October 1 so be on the lookout!

  1. Barefoot Walking
  2. Butternut Squash
  3. Canned Soups
  4. Health Benefits of Cinnamon
  5. Core Strengthening: Back
  6. Core Strengthening: Obliques
  7. Core Strengthening: Rectus Abdominus
  8. Core Strengthening: Transverse Abdominus
  9. Food Cravings
  10. Honey Health Benefits
  11. Need for Detox?
  12. Foodborne Illness
  13. Fiber
  14. Social Obesity
  15. Leftovers: How Long?
  16. Kettlebell Training
  17. Reading Nutrition Labels
  18. Nutrition Info Labels
  19. Benefits of Olive Oil
  20. Osteoporosis and Exercise
  21. Coffee vs Nap
  22. Protein Requirements
  23. Salad Dressing Nutrition Info
  24. TV and Overeating
  25. Soda Alternative
  26. SPF Defined
  27. Stability Balls
  28. Stretching Techniques
  29. Vitamin D Needs
  30. Food Intolerances & Allergies
  31. Food Terms Defined
  32. Alcohol and Losing Weight
  33. Cardio vs Fat Burning Zone
  34. Post Workout Snack

===

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/09/02/sneak-peak-of-fitness-attack-book-2/feed/ 0 http://www.withamymac.com/news/2010/09/02/sneak-peak-of-fitness-attack-book-2/ Medicine Ball Exercise: Front Lunge http://feedproxy.google.com/~r/wamall/~3/jiap1YYYiHE/ http://www.withamymac.com/news/2010/09/02/medicine-ball-lunge/#comments Fri, 03 Sep 2010 00:19:18 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7111

You always see medicine balls (the basketball sized weighted balls) on a rack in the gym and think, “What could I do with those?” The answer is, “Too many things to count!” but here is a great example of using a medicine ball to do a lunge.

This is a lower body workout but with moving and stabilizing the medicine ball, you are working the upper body and core as well!

<< How to do Medicine Ball Lunges fitness video >>

I’ve made a full Medicine Ball exercise series that will be available in Amy Mac’s Fit System which is coming soon!

Fit Links:

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/09/02/medicine-ball-lunge/feed/ 0 no You always see medicine balls (the basketball sized weighted balls) on a rack in the gym and think, &#8220;What could I do with those?&#8221; The answer is, &#8220;Too many things to count!&#8221; but here is a great example of using a medicine ball to dAmy Mac You always see medicine balls (the basketball sized weighted balls) on a rack in the gym and think, &#8220;What could I do with those?&#8221; The answer is, &#8220;Too many things to count!&#8221; but here is a great example of using a medicine ball to do a lunge. This is a lower body workout but with moving [...]fitness,health,health,and,fitness,fit,life,assercize,assercise,workout,diet,news,health,podcast,fitness,podcasthttp://www.withamymac.com/news/2010/09/02/medicine-ball-lunge/http://m.podshow.com/media/1710/episodes/246970/fitlife-246970-09-01-2010.mp4 Fat Burning vs. Cardio http://feedproxy.google.com/~r/wamall/~3/fxBUH4DiyT8/ http://www.withamymac.com/news/2010/09/02/cardio-zone/#comments Thu, 02 Sep 2010 22:06:07 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7220

… only 59 days until the book release!

===

CARDIO ZONE VS. FAT BURNING ZONE

I get a lot of questions about the “Fat Burning Zone” versus the “Cardio Zone” from people using exercise equipment.  The most common question:  “The Fat Burning Zone is a less intense exercise, but it’s called fat burning so that’s where I want to be, right?”

The answer:  No.  While generally the Fat Burning Zone does in fact burn a higher ratio of calories from fat than the Cardio Zone does, overall you’ll burn more calories and therefore more fat in the Cardio Zone.  Ideally, you will want to workout at a pace that challenges you individually and you really shouldn’t be too worried about the title of the zone displayed on the machine.

Remember, the basic goal of working out is to burn calories.  The more difficult your workout, the more calories you’ll burn.

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/09/02/cardio-zone/feed/ 0 http://www.withamymac.com/news/2010/09/02/cardio-zone/ Butt Exercise: Assercize Week 7 http://feedproxy.google.com/~r/wamall/~3/NLo2iEJtowE/ http://www.withamymac.com/news/2010/09/02/butt-exercise-assercize-week-7/#comments Thu, 02 Sep 2010 18:15:28 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7103 It’s not every day that you want to behave like a jackass but with these donkey kicks, you’ll be thrilled with the butt sculpting results!

Ass Exercise 7 – Donkey Kicks

Get ready for a full year of Amy Mac’s butt toning moves!

Assercize was originally created for Adam Curry’s Daily Source Code.  Due to popular demand, we made it a full audio series and now we’ve spiced it up and are re-releasing it! Thank you to Greg Milk for my scandalous new music! Get ready to shape those gorgeous glutes!

Full set of Assercize Moves

Discount Codes:

WithAmyMac.com


]]> http://www.withamymac.com/news/2010/09/02/butt-exercise-assercize-week-7/feed/ 0 noIt&#8217;s not every day that you want to behave like a jackass but with these donkey kicks, you&#8217;ll be thrilled with the butt sculpting results! Ass Exercise 7 &#8211; Donkey Kicks Get ready for a full year of Amy Mac’s butt toning moves! Assercize Amy MacIt&#8217;s not every day that you want to behave like a jackass but with these donkey kicks, you&#8217;ll be thrilled with the butt sculpting results! Ass Exercise 7 &#8211; Donkey Kicks Get ready for a full year of Amy Mac’s butt toning moves! Assercize was originally created for Adam Curry’s Daily Source Code.  Due to popular demand, we made [...]fitness,health,health,and,fitness,fit,life,assercize,assercise,workout,diet,news,health,podcast,fitness,podcasthttp://www.withamymac.com/news/2010/09/02/butt-exercise-assercize-week-7/http://ui.mevio.com/widgets/mwm/MevioWM.swf?r=368151 Liquor and Losing Weight http://feedproxy.google.com/~r/wamall/~3/45-j-CSLWHk/ http://www.withamymac.com/news/2010/09/01/liquor-weight-loss/#comments Wed, 01 Sep 2010 21:36:10 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7204

… only 60 days until the book release!

===

BEER, BOOZE, AND YOUR BELLY

Did you know that you could gain nearly two pounds per month just by having a pint of beer every night?!  And, that 24 oz. margarita at Happy Hour could add up to 1200 calories to your diet.  That’s the equivalent of gaining 1/3 of a pound!

I have known several people that have given up drinking alcohol, and they lost 10 lbs. in a short amount of time.  If you’re looking for a quick and effective way to reach your weight loss goal, then this may be a great option for you.

If you’re just looking to cut some of the empty calories, try drinking a light beer or wine spritzer instead of the usual.  But remember, just because you’re drinking light doesn’t mean you can drink more; those calories will still add up quickly.

Lastly, think about what you’re consuming when you drink.  Oftentimes, having a few beers is associated with eating pizza, hot dogs, salty snacks and other junk food.  Try to plan ahead and prepare some healthy alternatives.

Of course, cutting out drinking completely is the best way to reduce your liquor calories and if you do drink, you should always drink responsibly.

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/09/01/liquor-weight-loss/feed/ 0 http://www.withamymac.com/news/2010/09/01/liquor-weight-loss/ Food Terms Definitions http://feedproxy.google.com/~r/wamall/~3/PB35_JCGZVs/ http://www.withamymac.com/news/2010/08/31/food-terms-definitions/#comments Tue, 31 Aug 2010 18:35:49 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7126

… only 61 days until the book release!

===

DEFINING FOOD TERMS

Have you ever been overwhelmed by all of the terms that are used to describe foods that are supposedly better for you?  Let’s take a look at what some of them mean.

ORGANIC

According to the USDA website, the definition of organic is as follows: “Organic farming systems rely on ecologically based practices such as cultural and biological pest management, exclusion of all synthetic chemicals, antibiotics and hormones in crop and livestock production.”

Products that are 95 – 100% “organic” are certified and use the USDA green and white seal.  If the item says that it is made with organic ingredients, but does not have the seal, you can assume that it is between 70% and 95% organic.

The International Food Information council defines “fortified” by the following: “Fortified foods have nutrients added to them that were not present originally.  For example, milk is fortified with Vitamin D, which helps your body absorb calcium and phosphorus found naturally in milk.”

FREE RANGE OR FREE ROAMING

“Free range” or “free roaming” simply means that the animals have access to the outdoors.  The use of the term doesn’t require that producers allow the animals outside for a minimum amount of time or even require that the animal ever actually spent time outside.

NO HORMONES

The USDA has banned the use of the term “hormone free” on meats and poultry because hormones are naturally produced by the animals.  You may, however, find the term “no hormones” on these products.  When it comes to pork and poultry products, the government prohibits the use of supplemental hormones; so, whether the package includes this term or not, the product shouldn’t contain additional hormones.

When it comes to beef, the term “no hormones administered” may be used only when the producer provides the USDA with sufficient documentation indicating that no supplemental hormones were used while raising the animals.

POSSIBLE ADDITIONS (MEAT AND POULTRY):

NATURAL

Producers are allowed to use the term “natural” for products that do not contain artificial ingredients or added colors and are only processed minimally.  Minimal processing means that the process does not make a fundamental change to the raw product.  When used, the producer must also identify on the label what the term “natural” is describing; for example, the producer must explain whether the product does not contain artificial ingredients or added colorings, or whether it is minimally processed.

NO ANTIBIOTICS

Producers are allowed to use the term “no antibiotics added” on meat and poultry labels only when they have provided the USDA with appropriate documentation that demonstrates that the animals were raised without the use of antibiotics.

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/31/food-terms-definitions/feed/ 0 http://www.withamymac.com/news/2010/08/31/food-terms-definitions/ Food Allergies vs. Intolerances http://feedproxy.google.com/~r/wamall/~3/kWO0t6bUX90/ http://www.withamymac.com/news/2010/08/30/food-allergies-intolerances/#comments Mon, 30 Aug 2010 15:17:12 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7118

… only 62 days until the book release!

===

ALLERGIES & INTOLERANCES

If you eat a certain food and have a reaction, do you have a food allergy or an intolerance?

Many people confuse the two, so let’s break them down.  If you are allergic to a food, your body reacts to the food as if it is harmful.  This means your body will send out a large amount of antibodies to try to counteract it.  The most common allergens are peanuts, eggs, fish, wheat and soy. With an allergy, you’ll likely have symptoms like swelling in the throat, hives, shortness of breath, or even more serious consequences such as unconsciousness or death.  Oftentimes, food allergies are hereditary, but you may, occasionally, grow out of them.

A food intolerance is when your body does not properly digest a food.  This can create an upset stomach or excess gas; for some, the effects may be more severe, but related in category.  A food intolerance is not generally life threatening, but it can be difficult to eliminate certain foods entirely from your diet.  It can also be hard to determine which food is the culprit since the reaction isn’t as instant as an allergy.

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/30/food-allergies-intolerances/feed/ 0 http://www.withamymac.com/news/2010/08/30/food-allergies-intolerances/ Vitamin D Needs http://feedproxy.google.com/~r/wamall/~3/Zp1i3xk_CFY/ http://www.withamymac.com/news/2010/08/29/vitamin-d/#comments Sun, 29 Aug 2010 15:28:16 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7097

… only 63 days until the book release!

===

VITAMIN D

Vitamin D is not only good for you, it’s necessary.  Approximately 1000 IU of Vitamin D is needed daily in order to ensure sufficient Vitamin D.  This amount could also reduce your chances of certain cancers, osteoarthritis, depression, osteoporosis and heart disease.

If you do not get your Vitamin D from the sun, a supplement or eating Vitamin D rich foods may do the trick.  This vitamin can readily be found in Vitamin D milk, fish (like sardines or salmon) and most red meats.

On average, twenty minutes in the sun will give you 20,000 IU of Vitamin D.  That’s 20 times the amount you need, so this is not an excuse to go bake in the sun for hours.  A few rays, however, will likely do you good.

Importantly, remember that you’re looking for Vitamin D3, not D2.  Also, don’t forget that it needs to be ingested with fat in order to be absorbed by the body.  This means that fortified orange juice isn’t going to do the trick.

Fit Links:

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/29/vitamin-d/feed/ 0 http://www.withamymac.com/news/2010/08/29/vitamin-d/ Stretching Techniques http://feedproxy.google.com/~r/wamall/~3/aEX8Xwklb9o/ http://www.withamymac.com/news/2010/08/28/stretching-techniques/#comments Sat, 28 Aug 2010 14:21:39 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7091

… only 64 days until the book release!

===

STRETCHING

Hopefully, by now, we all realize the importance of stretching.  So, I’d like to explain a little more about some different types of stretching.  The two primary categories for stretches are active and passive; active stretching is when a person uses his or her own force, whereas passive stretching is where someone or something else provides the force.

Static, ballistic and dynamic stretches are the most common types of stretching and are most commonly done without a partner.  Static stretching is a slow, controlled stretch that is usually held for a minimum of 30 seconds.  This type includes many basics, such as reaching for your toes.  Ballistic stretching is similar, but it involves bouncing.  This type is not generally used by recreational athletes because it has a higher probability of injury than static stretching.  Lastly, dynamic stretching involves movement that can be viewed more as a warm-up for a specific range of motion.
===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/28/stretching-techniques/feed/ 0 http://www.withamymac.com/news/2010/08/28/stretching-techniques/ Stability Balls http://feedproxy.google.com/~r/wamall/~3/sJWg6bmWIv0/ http://www.withamymac.com/news/2010/08/27/stability-balls/#comments Fri, 27 Aug 2010 23:53:22 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7087

… only 65 days until the book release!

===

STABILITY BALLS

Stability balls are a great way to strengthen your core while doing other exercises; plus, they are easier on your back when doing crunches than using the floor or an exercise mat.

Exercise balls come in several sizes, but the most common are 55, 65, and 75 centimeters; size will usually be printed on the side or top.  If you are shorter than 5’7”, you’ll want to use the 55 cm; if you’re between 5’8” and 6’2”, you’ll use a 65 cm; and, if you’re taller than 6’3”, you’ll want to use the 75 cm.  Of course these are just guidelines.  If you can, try all of them and see which one feels the best for you.  They will all likely feel a bit awkward at first, but you’ll adjust.

If you are going to do a crunch, you’ll want to start sitting up tall with your feet planted on the ground.  Next, start walking your feet away from the ball and simultaneously roll on the ball so that your middle back is in the center of the ball.  Now, you’ll want to crunch up toward the ceiling while keeping the movement slow and controlled.

There are plenty of other exercises to do with a stability ball, so be sure to check out my websites for more information.

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/27/stability-balls/feed/ 0 no … only 65 days until the book release! === STABILITY BALLS Stability balls are a great way to strengthen your core while doing other exercises; plus, they are easier on your back when doing crunches than using the floor or an exercise mat. Exercise ballsAmy Mac … only 65 days until the book release! === STABILITY BALLS Stability balls are a great way to strengthen your core while doing other exercises; plus, they are easier on your back when doing crunches than using the floor or an exercise mat. Exercise balls come in several sizes, but the most common are 55, 65, and 75 centimeters; size [...]fitness,health,health,and,fitness,fit,life,assercize,assercise,workout,diet,news,health,podcast,fitness,podcasthttp://www.withamymac.com/news/2010/08/27/stability-balls/http://m.podshow.com/media/1710/episodes/225467/fitlife-225467-04-11-2010.mp4 Exercise for Butt: Assercize Week 6 http://feedproxy.google.com/~r/wamall/~3/CYjvOqnyyIQ/ http://www.withamymac.com/news/2010/08/26/butt-exercise-assercize-week-6/#comments Fri, 27 Aug 2010 03:35:12 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7078 There are so many variations of squats, I couldn’t even count them all but this is one of my favorites! Based on my years of ballet, I know the power of a plie and how much it works your butt and thighs!

Ass Exercise 6 – Plie Squat

Get ready for a full year of Amy Mac’s butt toning moves!

Assercize was originally created for Adam Curry’s Daily Source Code.  Due to popular demand, we made it a full audio series and now we’ve spiced it up and are re-releasing it! Thank you to Greg Milk for my scandalous new music! Get ready to shape those gorgeous glutes!

Full set of Assercize Moves

Save on your next pair of athletic shoes by going to Eastbay.com and using the Eastbay 15% off promo code:AFFITL15

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/26/butt-exercise-assercize-week-6/feed/ 0 noThere are so many variations of squats, I couldn&#8217;t even count them all but this is one of my favorites! Based on my years of ballet, I know the power of a plie and how much it works your butt and thighs! Ass Exercise 6 – Plie Squat Get ready for a fAmy MacThere are so many variations of squats, I couldn&#8217;t even count them all but this is one of my favorites! Based on my years of ballet, I know the power of a plie and how much it works your butt and thighs! Ass Exercise 6 – Plie Squat Get ready for a full year of Amy Mac’s [...]fitness,health,health,and,fitness,fit,life,assercize,assercise,workout,diet,news,health,podcast,fitness,podcasthttp://www.withamymac.com/news/2010/08/26/butt-exercise-assercize-week-6/http://ui.mevio.com/widgets/mwm/MevioWM.swf?r=36815 What does SPF mean? http://feedproxy.google.com/~r/wamall/~3/fXEe82W-Lq0/ http://www.withamymac.com/news/2010/08/26/sunscreen-spf/#comments Fri, 27 Aug 2010 03:22:30 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7071

… only 66 days until the book release!

===

SPF

SPF stands for “sun protection factor,” and is the rating used on sunscreens.  If you’re going to be outside for more than twenty minutes, you should wear some sort of sun protection.

You can figure out the SPF code by taking the amount of time you will be outside without turning red and multiplying that number by the SPF number.  For example, if I can be outside for 10 minutes without protection before turning red, then when I  wear SPF 15 I should be able to stay out for 150 minutes (10 minutes x SPF 15).   To be safe, however, you should reapply about every two hours.  This is especially true if you are swimming or sweating.

You may also have noticed that many cosmetics, such as foundation, lipstick, moisturizes, and even lip balms are now touting SPF numbers.    Whenever possible, these products are preferable.  However, they usually have low SPF ratings, so you shouldn’t expect them to serve as substitutes for sunscreen during long or extreme exposure to the sun.

Lastly, remember that even when it’s cloudy, 80% of the sun’s rays pass through.

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/26/sunscreen-spf/feed/ 0 http://www.withamymac.com/news/2010/08/26/sunscreen-spf/ Sparkling Soda Alternative http://feedproxy.google.com/~r/wamall/~3/LdnuZKjciNg/ http://www.withamymac.com/news/2010/08/25/soda-alternative/#comments Thu, 26 Aug 2010 04:07:27 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7064

… only 67 days until the book release!

===

Sparkling Water

Every so often, I hear someone complain about missing carbonated beverages.  Oftentimes, the complaint isn’t so much about missing the taste of the soda but more so about missing the carbonated fizzy aspect of the beverage.  I figured that there had to be a suitable solution to this problem, so I headed out in pursuit of finding something with fizz that didn’t have the calories, carbs, and taste of soda.

What did I find?  Sparkling mineral waters.  These drinks are water, but add a light fruit flavor and the desired carbonation.  Importantly, they have zero calories and zero carbs and are free of added sugars or sweeteners.  Not all beverages are the same though, so be sure to check the label to make sure that the product you’re picking up is what you want.

So,  if you’re looking to kick the soda habit, try using this beverage as a substitute.  I think that you’ll find sparkling mineral waters to be a nice change of pace from the old standards.

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/25/soda-alternative/feed/ 0 http://www.withamymac.com/news/2010/08/25/soda-alternative/ TV and Overeating http://feedproxy.google.com/~r/wamall/~3/12dBiC3wMSY/ http://www.withamymac.com/news/2010/08/24/tv-overeating/#comments Tue, 24 Aug 2010 18:26:18 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7052

… only 68 days until the book release!

===

MINDLESS EATING IN FRONT OF THE TV

How many of you sit down to dinner in front of the TV or listen to the iPod at lunch?  Research is showing that watching TV or listening to music while eating can increase your food consumption by an additional 100 calories per meal.

It seems that the enjoyment of these things can distract you from realizing that you are full or can cause you to sit at the table longer, resulting in you munching longer than necessary.  Interestingly, it doesn’t seem to matter what type of music you are listening to or program you are watching.

Unfortunately, the study didn’t look at whether reading, talking, or being on your computer all have the same effect.  My prediction, however, is that anything that serves as a distraction and is enjoyable will lead to the same result: over-eating.

So, what’s the solution?  Turn them all off!  Try eating your meal in silence so you can tune into what your body is telling you.  Are you full yet?  If so, then it’s time to stop eating.

Fit Links:
Breaking Bad Habits: Mindless Eating – Lifetime
Healthy Eating Habits for Your Child – WebMD


===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/24/tv-overeating/feed/ 0 http://www.withamymac.com/news/2010/08/24/tv-overeating/ Salad Dressing Nutrition Info http://feedproxy.google.com/~r/wamall/~3/14FEvD9SUFA/ http://www.withamymac.com/news/2010/08/23/healthy-salads/#comments Mon, 23 Aug 2010 23:30:20 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7046

… only 69 days until the book release!

===

SALAD DRESSING

When it comes to salad dressing, are you better off spritzing or dipping than you are dousing?

Everyone knows by now that they should try to eat more salads.  But, what is a salad without a good dressing?  The problem is: once you start dumping dressing on your leafy greens, suddenly they aren’t so healthy anymore.  An even worse approach is to allow a restaurant to mix the dressing in with the salad.  I’m sure we’ve all been served a salad only to find our lettuce drowning in the dressing.

This is what I’ve learned: I always ask for the dressing on the side.  Then, I dip my fork into the dressing before stabbing the salad.  This allows me to reduce the calories from dressing and there is always the perfect amount on every bite.  Another option for when you’re at home is to try the salad spritzers.  This is another way to coat every bit and to know exactly how many calories you are adding to your salad.

Just remember, one of the first ingredients in most salad dressings is high fructose corn syrup so there isn’t really going to be a good way to add this into your diet.

Fit Links:

Mark Bittman Salad Dressing Recipes – Today Show NBC
When did salads become unhealthy? – WithAmyMac
Spectacular Salad Recipes – WithAmyMac


<< Watch Tips to Healthy Salads video >>

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/23/healthy-salads/feed/ 0 no … only 69 days until the book release! === SALAD DRESSING When it comes to salad dressing, are you better off spritzing or dipping than you are dousing? Everyone knows by now that they should try to eat more salads.  But, what is a salad without a good dAmy Mac … only 69 days until the book release! === SALAD DRESSING When it comes to salad dressing, are you better off spritzing or dipping than you are dousing? Everyone knows by now that they should try to eat more salads.  But, what is a salad without a good dressing?  The problem is: once you start dumping dressing on your leafy [...]fitness,health,health,and,fitness,fit,life,assercize,assercise,workout,diet,news,health,podcast,fitness,podcasthttp://www.withamymac.com/news/2010/08/23/healthy-salads/http://m.podshow.com/media/1710/episodes/237546/fitlife-237546-06-26-2010.mp4 How Much Protein Do I Need? http://feedproxy.google.com/~r/wamall/~3/2zx-AmCJU3c/ http://www.withamymac.com/news/2010/08/22/protein-requirements/#comments Sun, 22 Aug 2010 21:25:11 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7040

… only 70 days until the book release!

===

PROTEIN REQUIREMENTS

How much protein should you have in your diet?  Generally, you’ll want between 15 and 20% of your daily calories to come from protein.  You’ll want to make sure that the proteins you’re picking are from lean meats and non-fat dairy products so that you’re not taking in a high fat content with your protein.  Other good sources of protein include nuts, soy, grains, beans and vegetables.

Eating protein is a great way to fill up because you can eat less of it than other foods, and feel satisfied faster and longer.  Protein is also used for increasing muscle mass and for maintaining the respiratory, immune and cardiovascular systems.

Of course, you’ll still want to eat a properly balanced diet that is rich in all of the necessary nutrients.  Be sure to check the nutritional label to see how your food measures up.

Fit Link:
Daily Protein Requirements – WebMD

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/22/protein-requirements/feed/ 0 http://www.withamymac.com/news/2010/08/22/protein-requirements/ Super Powernap Combo http://feedproxy.google.com/~r/wamall/~3/2uL3UUy-Ub0/ http://www.withamymac.com/news/2010/08/21/powernap-caffeine-energy/#comments Sat, 21 Aug 2010 19:32:03 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=7032

… only 71 days until the book release!

===

ENERGY POWER COMBO

I’m sure that we are all familiar with that mid-day lull.  We lose energy, become drowsy and start thinking and moving slower.  What we (sometimes secretly) want is a nap.  Anyone who knows me knows that I’m a big advocate of the power nap, and that I try to fit one in whenever my day allows it.

I have also done shows on how coffee and caffeine can be beneficial.  So, when I saw an article about how to nap smarter and better by using caffeine effectively, I was thrilled!  Caffeine takes about 20 – 30 minutes to take effect.  This means that you can drink a soda or a cup of coffee, and then take a quick 20 minutes to snooze before the caffeine hits your system.

Doing this should help you wake up refreshed from the nap with a jolt of caffeine to get you moving!  Brilliant!  This uses your time efficiently while providing rejuvenation.

Fit Links:
13 Ways to Beat the Afternoon Slump at Work – Reader’s Digest
Homemade treatments on how to beat the afternoon slump at work – Associated Content

===

Fitness Attack #2, the book, is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/21/powernap-caffeine-energy/feed/ 0 http://www.withamymac.com/news/2010/08/21/powernap-caffeine-energy/ (c) 2006 - 2007 Amy McIntyre and WithAmyMac.comAmy MacnonadultThe Master Feed for Everything Amy Mac: Fitness Attack, Fit Life, Assercize, Fitness Attack en Espanol, Blog Posts and More