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You are going to do several different exercises in this circuit workout plan so these quick 10 minute workouts really work you out! This workout video includes doing hamstring curls for the butt and thighs, pushups for the upper body and side to side crunches for the abs. We don’t always have 2 hours to spend in the gym so doing this simple high energy workouts will help you to achieve or maintain your fitness goals in the least amount of time as possible. Get ready to sweat!

Equipment Needed:

• Medicine Ball

Find more workouts at WithAmyMac.com

The post Intermediate Full Body Medicine Ball Workout first appeared on Amy Mac Health & Fitness.

One of the trickiest things to navigate when eating out is the menu. you want to eat healthy but sometimes you get tripped up on the code words used in the dish’s description.

So while christmas is over – it’s never too early to start thinking about your naughty and nice list!

How well can you decode menu terms?

Smothered – Nothing about this word says good for you. I’ve never seen anything smothered in broccoli so usually this means that it will include a large quantity of cheese, gravy or butter.

Country style – This is one that usually shows up close to smothered and it almost always means there will be lots of gravy and probably the frying of something.

Baked – This is a great way to enjoy a chicken, fish or potato.

Crusted / Crunchy – These are usually menu code words for fried!
…Same goes for battered and breaded.

Broiled and roasted – These are both healthier ways to prepare food so these are on the nice list.

We have a couple of tricky ones here:
Au gratin – This one always sounds so delicious but this means that there is usually going to be a ton of cheese on top of the dish.

Hollandaise – This is another one that seems fancy and delicious but it is just a high calorie white sauce made of eggs and butter.

What do you think about cream, creamy or white sauce? White sauce is code for high calorie and when you see creamy soups, this also means high in calories. Instead opt for tomato based sauces and soups.

I’ve just given you a pile of foods you can’t eat so here are some that you can – grilled, steamed and my favorite FRESH!

My last comment is on salads. Everyone that wants to eat healthy orders a salad and many times they are being misled. Many times, the meat on the salads is fried and there are tons of high calorie items like bacon and cheese and loads of sugary dressing. If you want a healthy salad, request that the fried chicken be substituted for grilled. Get the dressing on the side so you can add your own amount and then decide if the bacon and cheese are worth the splurge.

Check out the segment on Talk of the Town: Watch Video Now!

The post Order This, Not That Restaurant Advice first appeared on Amy Mac Health & Fitness.

Source: Fix.com

The post Picking the perfect running shoe first appeared on Amy Mac Health & Fitness.

This infographic is a fun way to remind ourselves how our bodies really work and that the best plan… is to have a plan.

The post Workout Myths and Misconceptions first appeared on Amy Mac Health & Fitness.

First impressions
The app and webpage are very easy to use and definitely provide some good insight as to my patterns and my metrics. Like everyone, I think I overestimate how many steps I take everyday and the how many calories I’m burning. I have to fit in a workout or be on the production set for my steps to reach the goal. It was eye-opening that just running errands, hitting the grocery store and playing with my toddler wasn’t enough in my day. On the other side, the Basis said that I slept a whole lot better than I think I do so that was intriguing.

Basis Watch Review

Appearance
I personally love the way the Basis watch looks. I think it’s a sleek and simple design and really would fit into anyone’s wardrobe. I tested out the watch with the black strap.

Comfort
I did not find the watch comfortable and I think it is because I’m petite. It just seemed so large and cumbersome on my wrist. It was a real struggle to wear it to bed. I have this problem with most wearables and I don’t think this is a problem on their behalf, there is just no way to get all of the functions in something half the size.

Accuracy

Steps: I think the Steps were very accurate even though some days it seemed that I would never reach those 10,000 steps!

Heart Rate: I struggled a bit with the heart rate being accurate. I felt that it would underestimate my heart rate when working out, especially when out for walks or hiking.

Sleep: I believe that this was accurate. I also made one of the Habits to go to bed at a consistent time every night and so I really tried to strive for this each night. It was the one last thing I could accomplish before bed!

Activities: I did not find that the Basis accurately assigned my activities. If I was jogging, it said walking, if I was biking, it did not calculate anything more than an elevated heart rate. I found this disappointing but only in the fact that I felt it was missing some calorie burn and I usually missed my step goal on biking days.

Ease of Use:
The Basis is very easy to use and track your daily progress. I had a few issues with it connecting over Bluetooth to sync. The battery life was usually 3 days which I think is pretty good. The thing I didn’t like about the charging was that I either did it over night or during the work day and then got dinged on my Habits for not wearing it consistently or skipping a night. I think maybe charging it every morning while you are showering and getting ready for work might be the way to go to avoid missing any data or Habit points.

Price Point: 
The Basis currently sells for $149 at MyBasis.com and also on Amazon. I think this is a great price point for this device, especially if you are looking to make a change toward a healthier lifestyle.

Overall
I think that this watch is fantastic for being the first of its kind to enter the space. It offers several data points and seems mostly accurate. I focused on the steps, sleep and then glanced at the calories burned each day. I liked the idea of creating Habits because I know how important that element is to being healthy and fit. However, I had to log into the app or site to track those and I could’ve really used some push notifications to keep me on track. Maybe a push at 10:30 pm that I want to be in bed by 11:30… or maybe that would be really annoying!

The design, the app, charging all of these features work great and are easy to use which is excellent! Setup was simple and even when we were passing it to the next user, it wasn’t a hassle. I didn’t love wearing the watch but all wearables are too big for me so if you are average size, this shouldn’t be a problem. I did find that I had to wear the Basis a little bit tighter than I like in order for all the sensors to do their thing. This makes sense but wearing it 24/7 started to bug me. I do love the fact that there isn’t a chest strap so you don’t have to remember to grab it or struggle with the tightness during a workout.

Thank you for Basis for letting us test the watch for this review.

Find more health and fitness tips at WithAmyMac.com

The post Fitness Gear / Wearable Review: Basis Watch first appeared on Amy Mac Health & Fitness.

Swing Squat: They start swinging and you do some nice deep squats while pushing them.

Step Ups: Use any elevated, stable surface to engage the lower body in a some step aerobics.

Elevated Pushups: A great way to work into ‘real’ pushups, these help to strengthen your upper body, while working on your balance and alignment.

Tricep Dips: Working the back of the arms is always difficult but these tricep dips keep your arms fit and firm.

Reverse Crunch: Sit tall on a bench and then keeping your back straight lean back, engage the abs and then bring yourself back to sitting up. This is great to work the abs while keeping an eye on the playground.

Side Lunges: Working the thighs and booty, taking big steps to each side and then scooping yourself back to center will tighten and tone. For added weight and cuddle time, hold your tot directly in front of you as you do these lunges.

Single Leg Lunge: These are a bit more tricky because balance is involved this is move is easily adapted to any indoor or outdoor area. Make sure to squeeze the stomach and booty to keep your balance.

All of these exercise can be done in a 3 sets of 10-15 reps.

Safety is always your #1 concern for you and your little one so make sure to take precaution when holding them for an exercise or working with them on the playground.

There are so many ways to be creative and get some exercise when out and about this summer. If you are hanging out at playgrounds, taking your dog to the park or just enjoying the sunshine – there is fitness that can be found if you are willing to look for it!

Coming to Newschannel 5’s Talk of the Town soon!

Find other health and fitness tips at WithAmyMac.com 

Playground Workout Video Shooting and Editing by WeMakeVideos.com

The post Mom’s Playground Workout first appeared on Amy Mac Health & Fitness.

>>Watch the video from Talk to the Town<<

Clothing

• Olivers – the All Over Short for men – athletic shorts that look good! This is a Kickstarter success story and their product is fantastic. Yey!

Accessories

• Kyodan hairband – looks good and no slip!
• Vibrams – Great water shoes. Love to kayak with these!
• Sanuk flipflops – Super comfy and made from recycled yoga mats
• Neutrogena revitalizing lip balm – has spf and a touch tint – great for all day outdoor activities

Gear

• Camelbak Groove – insulated, filtered
• Amphipod – wear your bottle and keep your phone handy
• Everly – all natural water additive, 0 sugar – 0 calories, individual powder packs, social enterprise

Kids

• Kid Speedo suit – learning to swim, sizes for 33-50 lbs., flotation suit, spf, helps promote natural movements while providing some protection

Have a great summer!

The post Amy Mac’s Summer Workout Must Have Gear first appeared on Amy Mac Health & Fitness.

This workout plan is advanced! But don’t be afraid – it’s not that the moves are too complex, it’s that the speed and the jumproping cardio in just 10 minutes really get your heart pumping. You are going to sweat and get winded with this full body exercise routine! At the end of 10 minutes, I promise you are going to feel like you’ve done a full 45 minute workout! Take a deep breath and let’s get started!

10 Minute Full Body Workout Video:

Equipment Needed:

Set of dumbbells
Jumprope

The post 10 Minute Full Body Workout first appeared on Amy Mac Health & Fitness.

Drinking water is important. Remaining hydrated allows your body to work properly. Some people don’t even realize they are dehydrated. A proper amount of water intake will help you feel healthier, flush toxins from your body, and prepare yourself to take on other activities that will make you fit.

Cardiovascular exercises come in many forms. You can join a gym and find a class that you enjoy and will make your heart pump. Otherwise, you can look towards simple exercises you can do in the privacy of your own home. Buy a hula hoop. Buy a jump rope. Research some 10 minute boot camp type of exercise videos (like ours!). Once you find something you enjoy doing, adding it to your routine 3 to 4 times a week will get that heart rate up and you will quickly see results.

Avoid foods that are laden with fat and calories. This doesn’t mean you have to completely stop enjoying sweets and other foods, the key is moderation. A great way to avoid these foods is to not buy them. Do not keep them on hand in your pantry. If you find yourself craving sweets, get into the car, drive to the store and make something from scratch. Even the thought of doing all of that may deter you from making bad choices about unhealthy foods.

A weight lifting program added to your routine is a great idea to maintain fitness in your life. You do not have to become a body builder! You can add simple weights to your daily life. While watching television, you can begin lifting one pound weights that you can purchase at any large retail store for an extremely low price. When you get good at that, you can move up in weight. If you are more ambitious, seek out a gym with weights that will help you reach your fitness goals.

Stretching is important. You can stretch throughout the day in ways that are not obvious. Learn some simple yoga techniques or runner’s stretches and do them several times a month. Your body can only reach a certain amount of fitness without stretching. Even people with limited mobility can stretch.

Swimming is great if you have access to a pool. You can target hard to tone areas of your body while swimming. Water exercises are also very beneficial and you almost feel like you are not doing anything until you get out of the water! If you do not have access to a pool, consider upping your stretching and do a complete yoga workout at least once a week.

Once you know some simple techniques to improve your overall fitness and make them a part of your daily life, it isn’t difficult. You will move through your own personal road blocks with ease and fitness will become a lifestyle, not just an elusive goal.

The post Seven Techniques to Improve Your Overall Fitness first appeared on Amy Mac Health & Fitness.

Equipment Needed:

• Set of Dumbbells
• Stability Ball

This is part of the Everyday Better Workout Series – Enjoy! Find more fitness tips and exercise video at WithAmyMac.com

The post “Better than Nothing!” Full Body Workout Video first appeared on Amy Mac Health & Fitness.

First of all, the ordering process was super easy so I was anxious to see how the suit would fit. I really liked being able to make a selection of cut or color and have it visibly displayed. The suit I got was exactly as ordered and since it was measurement based – it was the PERFECT fit! I honestly can’t believe it.

Pros:

Options – There are so many ordering options! I guess this could be a Con too but since I was using this for tri-training purposes, I wanted specific things like the shorts and the crossed back straps. Normally, I’m limited on mixing and matching cuts and then what colors they are offered in. Since you can completely customize this – that problem no longer existed.

Fit – Since it was measurement based, it was a great fit.

Performance – I’ve only worn it a few times in the pool but so far it is holding its shape and elasticity. I also haven’t had any color fading problems.

Timeframe – Delivery time was super fast. I expected to wait a few weeks, but it arrived in a few days. A very nice surprise.

Cons:

I think the only Con I have is that the purple waistband is a little shinier than I thought it would be.

Overall:

This was a very good ordering experience and a great custom product. I would strongly recommend this suit to not only triathletes but anyone that wants a great fitting suit in the colors and cuts that they want. On a personal note, I would recommend that if you are using the suit for training purposes, you don’t go with the V cut neck – in some strokes it takes on a little bit of water. It isn’t a design flaw, I just liked the V neck and then realized why none of my other suits have that cut!

Thank you to Nayad for the swim suit.

The post Fitness Product Review: Nayad Athletic Swimwear first appeared on Amy Mac Health & Fitness.

The keywords in this workout routine are Lunge, Twist and Crunch! Get ready to sweat because we’ve got some big moves that are going to work your whole body in 10 minutes with just a medicine ball!

It’s pretty easy to guess that some of the exercises in this workout videos are lunges, twisting lunges and crunches! If you are worried about getting bored, never fear because I’ve got lots of fun, challenging moves to keep you going for the full 10 minutes! You’ll be amazed how heavy that medicine ball can be by the end! What are you waiting for – let’s get started!

Full Body Medicine Ball Workout Video

Equipment Needed:

• Medicine Ball

Find more fitness tips and workout videos at WithAmyMac.com

The post Full Body Medicine Ball Workout Video first appeared on Amy Mac Health & Fitness.

Guest Blogger Post!

Burn Fat in Your Sleep
There are a few tricks that you can take advantage of during the day that will assist your body in recovering, healing, and yes, even burning fat in your sleep. Sleep is connected to your overall health, and it is true that getting enough sleep at night can aid you in your weight loss goals. There are also certain foods that can help you to lower your overall caloric intake by keeping you feeling fuller longer, thus prompting your body to start using fat for energy, including while you are sleeping. Let’s look at some foods that will make a great contribution to a healthy diet.

1. Quinoa
The more complex a food is the longer it takes for your stomach to break it down. As such, complex foods will stick around longer keeping those hunger pains at bay. Quinoa is a great option for a healthy diet because it is a whole grain with all of that wonderful fiber, but it also has a good amount of protein making it a complex food. Top that off with some iron and Vitamin E, and you’ve got a much more satisfying side dish than those two cups of white rice you normally eat.

2. Grapefruit
Grapefruit has many health benefits. It can help to prevent arthritis, prevent some types of cancer, lower cholesterol, and aid in treating the common cold and fevers. It is also packed full of fibre that will leave you feeling full, so eat your half before binging on those bagels, and you might just find yourself eating less that day.

3. Apples
Any fruit that is high in water content will give you a lot more bang for your buck because you will be filling up on water, which has zero calories. Eating the skin is also beneficial because once again, fiber takes longer to digest. Eat the whole fruit rather than the juice to get these benefits.

4. Berries
Looking for a substitute for that chocolate cake? Try eating berries instead. They have a natural sweet taste that should satisfy some of those cravings, and since they are a fruit with high water and fibre content, you guessed it, they keep you full longer with way less calories than that cake. Berries also have high levels of phytochemicals; naturally occurring nutrients that help protect cells from damage.

5. Raw Vegetables
Yes, it’s true. They really are good for you. Raw vegetables also make a great replacement for those crunchy snacks, such as dipping veggies in dip instead of chips. Adding some protein to vegetables makes a particularly satisfying snack. Try some hummus or almond butter to dip in.

6. Sweet Potato
Sweet potatoes are another great option when you are looking for something sweet with lower calorie levels. Replacing a baked potato with a sweet one could also help you cut down on all of that cheese and butter you need to flavor a regular potato too. Oh, and you will be getting lots of nutrients as well. Sweet potatoes are high in vitamin B6 which helps in preventing heart attacks. They are also a good source vitamins and minerals including vitamin C, Vitamin D, iron, and magnesium to name a few.

7. Salad
Salad is another great low-calorie filler as long as it is made out of those crunchy vegetables and limited on cheeses and dressing. A vinegar-based dressing will offer you a lot of flavour with less calories if plain salad is not palatable for you.

There are many factors that contribute to your overall well-being, and a healthy diet is one of them. Ensuring that your health is taken care of in the event of an emergency is important too. Check out  private health insurance plans as well to find a good fit for you and your family as they have many options to choose from.

Author Bio: Paisley Hansen is a freelance writer for SIX Nutrition, famous for making the best vitamins for men.

The post Burn Fat in Your Sleep first appeared on Amy Mac Health & Fitness.

• pace on the phone
• commercial break workouts
• toe raises – brushing teeth, butt squeezes in line at the post office, squats while waiting for water to boil or coffee to be made

These are just a few suggestions on how you can fit some fitness into your day over the next few weeks and well, everyday!

The post Squeeze in Fitness! first appeared on Amy Mac Health & Fitness.

Food: 

New Recipes – try new recipes and make it fun!

Willpower – be strong at the store so you don’t have to be at home

Cook on the Weekend – make it easy to eat healthy throughout the week

Plan for snacks

– use snack bags for portion control: almonds, pretzels and individual yogurts

– make extra dinner and take the leftovers for lunch

Fitness:

Pack your bag so there are no excuses!

Give yourself healthy incentives: new gym bag or clothes, pedicures, massages and wardrobe

Plan social events with your friends: hikes, fun runs, bowling

 Check out the segment: Fitness Tips for the New Year!

The post Fitness Tips for the New Year! first appeared on Amy Mac Health & Fitness.

Guest Blog Post…

In the past, coconut oil was thought to be unhealthy– so unhealthy, in fact, that people actually believed it was a primary contributor to heart disease. But boy, did we have it wrong! As it turns out, coconut oil is actually a heart-healthy food, among many other health benefits, including potential disease-curing qualities. As an ingredient in beauty products, such as shampoos and lotions, coconut oil has a natural way of moisturizing and softening dry skin, without leaving behind the unwanted oiliness.

When used in cooking, coconut oil provides an essential combination of fatty acids that can encourage fat loss, improve brain function and increase your energy. In addition to the benefits mentioned here, coconut oil is also one of the best oils for cooking because it’s one of the healthiest in comparison with vegetable or olive oil. Who knew?

If you can work it in, you’ll be benefiting your body in the following ways:

1. Fatty Acids
Coconut oil contains a fat known as Medium Chain Triglycerides (MCT), which is simply a medium-length fatty acid. It’s actually a type of saturated fat that’s metabolized differently as a quick source of energy for your body, or is turned into ketones, which could possibly have a therapeutic impact on brain disorders.

Despite the fact that these saturated fats can benefit you, there still needs to be a reasonable amount of moderation, since too much saturated fat (of any kind) can cause problems with weight gain and eventually, clogged arteries. Once again, the best method is to work it into your cooking as an oil substitute.

2. Coconut Oil and Heart Disease
In the United States, it is estimated that one out of every three deaths is a result of heart disease. If you’re looking to reduce your own risk, you should know that coconut oil can actually increase HDL (good cholesterol) and help to improve the overall cholesterol profile.

Since the ratio of HDL to LDL (bad cholesterol) is considered a more accurate indicator of heart disease risk, pushing the HDL levels higher means the ratio improves which reduces your risk of heart disease by the medical community’s standards.

3. Cholesterol Free
Even with such a high concentration of saturated fat (over 90-percent, which is the highest of any food), coconut oil is cholesterol-free. Additionally, coconut contains lauric acid, which can increase the good HDL cholesterol in your blood.

4. Increased Energy 
By providing good saturated fats that are easily converted into energy by your liver, coconut oil can provide a quick and sustaining form of energy. As a result, this can help suppress your appetite, making you feel satisfied for a longer period of time.

5. Protection against Hair and Skin Damage
Studies have shown the coconut oil can improve the lipid and moisture content of your skin, which makes it useful in a cosmetic sense. It’s also frequently used in hair care products, as it’s able to block up to 20-percent of the sun’s harmful UV rays.

How should you use it?
Many are touting coconut oil as the latest cure-all solution to the world’s health problems. A couple minutes on WebMD will put that to rest fairly quickly. While it certainly is good for you and has some tremendous health benefits, it should be used and enjoyed in moderation like anything else, particularly due to the high amount of saturated fat it naturally contains.

Work it into your meals and use the lotion and shampoo at your own discretion. While it might not be a “cure all,” it’s definitely good for you.

Virginia Cunningham is a freelance writer and health enthusiast living in the Los Angeles area. As someone who is very health-conscious, incorporating coconut oil as well as other natural ingredients into her diet is a top priority. How do you cook with coconut oil? Share your comments below!

The post Nuts about Coconut Oil: Top 5 Benefits first appeared on Amy Mac Health & Fitness.

1) Have a plan of attack – take the day and enjoy it but planning for your workouts in the days before and after will help you stay balanced and on track.

2) Incorporate some exercise into the day. Plan a family walk, football game or fun run into the day’s activities and you’ll feel better about the upcoming meal.

3) New Dish

Pick a recipe that is a bit healthier than your normal holiday meal. Make it fun and exciting that you are trying a new dish and don’t advertise that it is healthy! If it is great, then you can add it or substitute it for something else next year. If it isn’t a hit, you can have a good laugh.

The holidays are tough on us but with a little planning you can keep your routines, your workouts and have a little fun.

Find more health and fitness tips at WithAmyMac.com

The post Turkey Day Tips first appeared on Amy Mac Health & Fitness.

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Swap sour cream for lowfat Greek yogurt

Swap oil for natural applesauce in baking.

Add beans to your taco meat, spaghetti sauce and burgers for more fiber and fewer calories.

These are just a few tips on how you can eat a bit healthy during the holidays and everyday!

The post 3 Simple Food Switches for Your Diet first appeared on Amy Mac Health & Fitness.