Fitness Collection

Dance, Lose Weight And Have Fun!

2009-09-07T14:49:00.002+08:00

Are you tired of all the ways to lose weight and look great. Dieting, aerobics, exercises and cardio workouts can be hard work and boring sometime. So here's one way I know that is fun - Dancing ....yes, dancing your way to fitness.

Dancing is a great way to lose weight. Why else do you think that most professional dancers look great and have good figures. Look at Jennifer Lopez, the late Michael Jackson, Britney Spears, Kevin Bacon and even Fred Astaire who are all good at dancing. They must be doing something right. For one, dancing helps you to :

1. To distress and have fun
2. Burn calories and lose weight
3. Improve muscle tone & coordination
4. Strengthens bones
5. Increase energy
6. Improves cardiovascular system
7. Lowers risk of heart disease
8. Reduce blood pressure & cholesterol levels
9. Improves blood circulation
10. Builds endurance & stamina
11. Increase flexibility and balance
12. Improves overall health and body shape

However as with other types of exercises, you should warm up and stretch before dancing. Just move within your own tempo, start with a slow number and build it to faster tempo to avoid straining and injuring your muscles. Slow down or stop when you are short of breath or exhausted.

Dancing provides a channel to be yourself. Its an expression of self through the beat of the music. Dancing is an entertaining activity you can do with your friends or partner. It elevates your moods by raising our endorphin levels allowing us to reduce stress.

Best of all you can do it anywhere, even in the comfort of your living room. You don't need any expensive gym equipments just some music. You can move to the beat of the music and get creative creating your own dance moves. Or if you prefer learn the salsa, tango, ballroom dancing, breakdancing, disco, hip hop. It's a fun activity for all ages, the old and the young and breaks down racial barriers between diverse cultures.

So the next time you get bored with dieting or the regular exercise routine, remember you can still lose weight, have fun and look great through dancing.

Best Abdominal Exercises

2009-07-31T10:33:00.001+08:00

Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. It's in a tri-set format (similar to a super-set but alternating between 3 exercises).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

More pictures and descriptions on the above exercises.

Free Workout Video For Busy Moms

2009-07-26T11:34:00.003+08:00

Every time you take your children to the park for some outdoor entertainment you can make the most of this time too!

Get your bottom off the park bench and give these playground workout moves a go!

Park Bench Ste Ups (8-10 each leg)
Push Ups (8-10) can modify by performing against park bench
Picnic Table Hip Bridge (8-10 each leg)
Monkey Bar Pull Ups (5-10) modify by jumping to top of pull up and slowly lowering to bottom
Picnic Table Jumps (8-10)
Sprints - invite your children, increase laughter, engage your core

How To Use

Perform these moves straight through as a circuit repeating 2-4 times or pair up into super sets, completing each pair 2-4 times in a row - take a short rest and move on to the next super set.

Enjoy yourself with your kids!

Free Video : Winsor Pilates

2009-07-16T05:53:00.003+08:00

Tone your whole body with this free winsor pilates video. This is called the 100, the first exercise in the Pilates. Enjoy and get tone!

Lose Weight Fast And Easy With Cabbage Soup

2009-07-10T15:23:00.006+08:00

Have you ever heard of losing weight while on soup diet? As i browsed i found this articles about cabbage soup diet which find me interesting. You can do this for 7 days and you will 10 to 15 pounds. Hmmm do you think its worth trying?

Well cabbage is a very healthy vegetable. It is rich in:

Vitamin A: responsible for the protection of your skin and eyes.
Vitamin C: an all important anti-oxidant and helps the mitochondria to burn fat.
Vitamin E: a fat soluble anti-oxidant which plays a role in skin integrity.
Vitamin B: helps maintain integrity of nerve endings and boosts energy metabolism.

Plus it has a therapeutic value which plays a role in the inhibition of infections and ulcers. Cabbage extracts have been proven to kill certain viruses and bacteria in the laboratory setting. Cabbage boosts the immune system's ability to produce more antibodies. Cabbage provides high levels of iron and sulphur, minerals that work in part as cleansing agents for the digestive system.

So what you will do is vary slightly the recipe since it is boring too to eat the same taste for 7 days, isn't it? You can vary by adding onions, and tomatoes, flavored with bouillon, onion soup mix, and tomato juice.

Here is your 7 day "fast diet" plan. Each day of the seven-day program has specific foods that must be eaten, including potatoes, fruit juice, many vegetables, and on one day, beef.

Day One:

Eat only fruit, all the fruit you want except banana.
Drink unsweetened tea, black coffee, cranberry juice, and water.
Eat as much soup as you like.

Day Two:

All you want - fresh, raw, or cooked vegetables of your choice.
Stay away from dry beans, peas, and sweet corn.
Reward yourself with a big baked potato with butter for dinner.
Eat as much soup as you like but no fruit for today.

Day Three:

Combine days one and two, eat as much fruit, vegetables, and soup, as you like but no baked potato.

Day Four:

Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup.
This day is supposed to lessen your desire for sweets.

Day Five:

You may have 10-20 ounces of beef (300-500g) and a large tin or up to six fresh tomatoes.
Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body.
Eat your soup at least once today.
You may eat broiled or baked chicken (skinless) instead of beef.
If you prefer, you can substitute broiled fish for the beef.

Day Six:

Eat beef and vegetables today.
You can even have two or three steaks if you like, with fresh vegetables or salad.
NO BAKED POTATO.
Eat your soup at least once.

Day Seven:

Eat all you want of brown rice, unsweetened fruit juices, and vegetables.
Be sure to eat your soup at least once to day.
No bread, alcohol, or carbonated beverages, not even diet soda.

Goodluck and you can now check your cabbage soup recipe.

Take Control Of Your Hunger And Loss Weight Healthily

2009-07-06T15:17:00.005+08:00

A lot of products circulating on the market on weight loss today. Some of them claim to be natural and organic but some are claims only and not proven scientifically. One of the weight loss products that has been proven scientifically is Zotrim. It is a groundbreaking development in Natural weight loss treatment, and is exactly what people have been waiting for! Eat less calories and burn more!

Zotrim contains a special combination of extracts from three South American plants that have a long history of weight loss. The formulation was developed and optimised through extensive research and testing by an international team of medical researchers.

Try Zotrim, for natural, sustained weight loss. Zotrim has been scientifically proven to:

Make you feel full sooner during a meal, meaning that you consume less at meal timesf
eel satisfied after a meal, so that you snack less
Reduce your calorie intake
See fast, ongoing, long term results
Leave you feeling energized

It’s simple – Zotrim will leave you feeling fuller for longer meaning you consume fewer calories! Enabling you to lose weight the natural way. Zotrim will also help you burn off calories using its natural herbal ingredients.

More information of the product here

Easy And Simple Weight Loss Tips

2009-07-01T15:18:00.006+08:00

Here are some of the best tips for weight loss:

1. Know how much calories your body needs

Use this formula to know your calorie needs:

BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5) Since you wish to lose weight, your target = BMR - 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

2. Eat 5 servings of vegetables and fruit per day.

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

3. Watch your food portion size.

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

4. Never skip meal

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

5. Wholemeal is the best.

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

6. Don't be overly restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

7. Understand food labels and claims

A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

8. Watch for Sugary Drinks

Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

9. Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

10. Exercise

Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

Free Video Exercise For Your Arms

2009-06-26T11:42:00.002+08:00

Firm and tone your arms with this exercise for 8 minutes only. Incorporate this to your regular exercise and see a great results in you.

Free Video Exercise For Your Legs

2009-06-22T16:59:00.002+08:00

Here is an 8 minutes video exercise for your legs. Great legs, great exercise. Incorporate this to your daily workout routine.

Free Video Exercise For Your Buns

2009-06-18T15:22:00.003+08:00

Are you having problem with your bun or butt? You don't like the shape anymore because it is already sagging? Maybe you can try this 8 minutes exercise for bun/butt. Just remember to warm up your body and stretch and incorporate this exercise. Enjoy and keep fit!

Free Video Exercise For Your Abs

2009-06-16T16:04:00.004+08:00

Here is another free video for your abs or tummy exercise that you can try. It's only 8 minutes to do these but you have to warm up first before doing these. Enjoy and keep fit!

Full Body Blast Fat Burning Workouts For Busy Moms

2009-06-12T14:19:00.004+08:00

This is a 15 minute fat burning workouts made just for busy moms! This consists of tri-set to burn more fat in less time, boost your metabolism and help you tighten your trouble areas - especially your arms, abs, thighs and butt!

NOTE: These full body moves are challenging - but this is the KEY to burning more fat and calories and never getting stuck! PLUS your workouts are done in 15 minut

es or less! As always, consult with your Dr before beginning a new workout or exercise routine.

A1: Reverse Lunge with a Twist

The Reverse Lunge is a great exercise for working the butt! Add a medicine ball twist and you are now engaging your abs!

Perform 5-8 times alternating legs - be sure to twist over the knee that is bent. You can choose a medicine ball or dumbbell that is 5 -25 lbs.

A2: Reverse Crunch to Extension

Perform 8-10 times
Be sure to draw your knees up to your chest, lifting your hips off the mat to help engage your lower abs. Pause before swooping your feet out and and fully extending your legs into what is similar to the bottom of a leg lift. When you pause for a moment - you can really feel your abs!

A3: Decline Push Ups

Yes, push ups are challenging! But wow are they ever effective in tightening your arms and core.
If you are not yet ready for these, stick to modified push ups.

How to use this fat burning exercise?
Perform these 3 moves back to back as a Tri Set with little to no rest between moves. You can add this Tri Set to your current fat loss plan or use it alone if time is short.

Your Tri Set will look like this:

A1
A2
A3
A1
A2
A3
A1
A2
A3
REST

Go into set B and wrap up with set C - follow with 10-15 minutes of your favorite intervals to supercharge your fat burn results.

Super sets as well as Tri Sets allow you to get maximum results in minimum time - they boost your metabolism, allow you to increase intensity so you stay challenged, are FAST and FUN!

This is the secret ingredient to all the Fit Yummy Mummy short burst resistance training workouts.

Double Your Results - cut out the junk, processed foods and sugar and you will begin to SEE tone and definition before you know it!

Walking To A Healthier And Fitter Way

2009-06-08T08:01:00.005+08:00

Walking is the safest exercise on dry land; its benefits include cardiovascular conditioning, strength training and aerobic exercise..

People who walk often live longer, drastically reducing their risk of death from all disease. Walking is low impact and ideal for those recovering from illness or injury.

Take shorter, more frequent walks to build your strength, then add time to your walking workouts or add weight for increased muscle building.

Fitness walking speed of three miles per hour takes time and experience, so beginners should start at a slower pace and work up. Walk outside or indoors in bad weather, on a treadmill with an adjustable incline.

Routine walking with your family after meals builds family harmony along with fitness crucial for parents and kids. Take the following tips along with you!

Start Slow and Then Stretch. Walking is a great beginning warm up for any other exercise, as it loosens the large muscles and gives you an all over warmth. Start out at a gentle pace for ten minutes; stop for stretching once your muscles are warm. Stretch your toes, ankles, calves, and quads every time you walk.

Tighten Your Tush When Walking for Fitness. Long steps work your leg muscles, but to exercise your buttocks (called the gluteus maximus muscles, or "glutes"), take shorter steps in quicker succession.

Use Good Walking Form - Heel to Toe. Your heel should hit the ground first, rolling across your foot and pushing off again from the big toe. Walking like this helps you maximize your forward motion, propelling you forward.

Tummy Tightening During Your Cardiovascular Workout. While you're walking, sitting or just hanging around, maintain good posture with a straight stance and tightened abdominal muscles for a flattened tummy and a stronger lower back.

Power up those Arms for Maximum Calorie Burning. If you were cross country skiing, you'd be holding poles and pushing your elbows back with every step. You can get similar effects on upper and lower arms by pumping your arms behind and forward while you walk. Poles are optional!

Keep Your Body and Muscles Contracted. How would you walk if you were trying to keep a hundred dollar bill clenched between your glutes? To keep your lower back strong and for the tight glutes of a power walker, lift and squeeze the muscles of your backside and keep it tight while you're walking.

Good Walking Posture Counts. Walking helps keep your muscles strong, but only if you give them the proper configuration to start with. Keep your shoulders back and your chest out with a tight tummy and derriere.

Support Your Neck. For proper neck alignment, keep your eyes on the road about ten feet in front of you.

Enjoy Your Walk and Breath. In walking for physical fitness, think about what you're doing to reap full benefits of the exercise. Get a walking partner for the days when you're tempted to skip your workout. Buy comfy walking clothes and good walking shoes. Different routes keep things interesting.

Walk, Don't Worry About the Daily Stresses. It can be easy to fall into the habit of fretting while you walk, but if you want to get all the physical and mental benefits of hitting the road, pay attention instead to your breathing and the way you feel physically. Seasoned athletes know that visualization creates changes in their form and in the body: imagine your individual muscles toned, the weight loss you want to achieve or the new body you'll see in a few short weeks of a power walking program. Focus on cardiovascular health by imagining your heart getting stronger, pumping more blood and oxygenating your body. Keep a log of your goals.

Enjoy walking everyone!

White Kidney Beans Stop Breaking Down Carbs Into Sugars

2009-06-06T17:53:00.006+08:00

April 1, 2007 — UCLA researchers have found an extract in white kidney beans may help the body stop carbs from breaking down into sugars. A digestive enzyme in the body normally acts like scissors, literally cutting starches into little sugars. Phase 2 stops the enzyme from cutting, so the starches stay in the body as long fibers and are burned off quicker. Patients in the clinical studies who took Phase 2 lost body fat, not lean muscle.

Americans are getting fatter. In fact, more than 60 percent are overweight and 18 million have type 2 diabetes. It's an epidemic that's becoming more of a problem with each passing year. Now, a new discovery could help you shed those dangerous pounds and live a healthier life. Pastas ... breads ... cereals ... We know them well. And doctors say it's carbs like these that are making us fat.

"The problem is that starches are broken down immediately into sugars. When starch breaks down into sugar, it stays in the bloodstream, but is eventually stored as fat," Steven Rosenblatt, a family practice doctor in Los Angeles, tells DBIS.

But if you can't bear to give up your favorite foods, there's a new option. UCLA researchers have found an extract in white kidney beans may help the body stop carbs from breaking down into sugars.

"By lowering the amount of starches in our diet and the amount of carbohydrates in our diet, we allow the body to slowly start to burn off that stored energy," says Rosenblatt. He with the bean extract, known as Phase 2, which is sold in pill form and is now even added to certain foods. Here's how Phase 2 works: A digestive enzyme in the body normally acts like scissors, literally cutting starches into little sugars. Phase 2 stops the enzyme from cutting, so the starches stay in the body as long fibers and are burned off quicker -- making losing weight and keeping a normal blood sugar much easier.

Doctors say patients in the clinical studies who took Phase 2 lost body fat, not lean muscle. The extract is not recommended for pregnant women or type one diabetics because their blood sugar could get too low. Mild nausea is the only known side effect. Nora Cosgrove's struggled with her weight all her life. She admits to probably having been on every diet, but nothing worked. But when her doctor said she was on the fast-track to developing type 2 diabetes, she tried Phase 2.

After three months, she lost 30 pounds and six dress sizes! "I'm not tired anymore," Cosgrove says. "That's the main thing."

The FDA recognizes Phase 2, but doctors say it isn't a miracle pill. Patients still need to watch what they eat and exercise. But at least they don't have to give up carbs for good. It is available over the counter at health food stores for about $25 a bottle.

Fitness Tips: How To Get A Leaner Body

2009-06-02T08:40:00.004+08:00

In addition to the 13 foods to a flat tummy, here's the other stuff you can do to get a leaner body:

1. Don't diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism - calorie burning. If you're currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines like those laid out in The Living Health Weight Loss Audio.

2. Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.

3. Increase Protein. Carbs, protein and fat - are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of body weight daily.

4. Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet - staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast (as outlined in Maximize Your Metabolism and the Living Health Audio Program.)

5. Go Backward. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge "re-sets" the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.

6. Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you'll need the carbs to replenish glycogen and support growth.

7. Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week.

8. Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store.

9. Don't Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 - 45 minutes at a clip and maintain a high level of intensity.

10. Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training? You don't build as much muscle density. How about cardio after training? You risk overtraining and the negative hormonal milieu that can stifle the metabolic rate. The best scenario; hit the cardio in the morning - on an empty stomach - get in a few meals and return to the gym later in the day to build muscle density.

11. Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, "Brain serotonin, carbohydrate-craving, obesity, and depression." Advances in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.

12. Garlic Chicken! Mother Earth's flavor enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active "brown fat", increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can't handle raw garlic then use fresh bulbs in you cooking or give supplements a try.

13. Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown to increase calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. In maximizing fat loss, every calorie counts.

14. Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion - say once a week - you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make the body more effective in using and burning fat - as long as calories and carbs remain under control.

15. Thyroid Support. Irony of Ironies. When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories. One way to get around the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.

16. Write It Down. This one seems simple, but it's one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down "keeps you honest" and is a tool for reminding you that getting lean is a day by day process.

Fitness Tips : 13 Food To A Flat Tummy

2009-05-28T13:55:00.002+08:00

Are you sick of your bloated tummy? Do you want to flattened it out? How serious are you? Are you ready to give up on junks foods, your burger, carbonated drinks, sweet drinks?

The fastest way to a flat tummy is…changing up what you eat! That’s right ~ doesn’t matter HOW awesome your exercise program is. If you continue to fill your body with junky, processed, empty calorie and high sugar foods you will not achieve flat tummy results.

So to help get you started and on your way to REAL flat tummy results, i have here a list of foods that will help you boost your metabolism, beat the bloat and burn the belly fat! Combine your nutrition efforts with an effective resistance training plan and you will see and feel results in as little as 2-4 days!

Rolled Oats
They fill you up with fat fighting fiber to not only keep you satisfied and give you the energy to start your day but this flat tummy food also helps to stabilize your blood sugar levels - which keeps your body off the fat storage roller coaster and helps to fight cravings!

Apples
Apples are so easy to grab and go, we always have them on hand, they are high in water content and fiber, plus research has shown the pectin in apples aids in your fat loss efforts for it causes the stomach to empty more slowly and you feel satisfied longer.

Blueberries
Not only super high in antioxidants to keep you youthful, healthy and energetic, they are also a sweet source of fiber and they contain tannins, which act as astringents in the digestive system to reduce inflammation - promoting a healthier digestive tract.

Almonds
“Portable protein” - the perfect emergency snack or pair it up with a fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. Watch your portions though - measure out 1/4 cup servings and stick in a snack size baggie.

Eggs
Yes, they ARE good for you. They are considered the gold standard of protein quality because of their superior amino acid content, providing your body with the building blocks for lean muscle - the heart and soul of your metabolism - they keep you satisfied and energized. Plus they are affordable and super easy to make - it takes less than 3 minutes to prepare an egg.

Spinach
This super veggie goes with everything. At only 5 calories per cup how could it not?! Use in omelets, wraps, salads, side dishes…the list goes on. Great source of beta carotene, vitamin C, calcium, folate and magnesium to keep your body healthy and your metabolism humming!

Bell Peppers
Peppers have lots of vitamin C and vitamin A, and the capsaicin has a positive effect on your metabolism. Plus the dark yellow and red bell peppers are high in beta carotene. I love to throw red bell peppers on a skewer and grill - makes a nice topping for your protein and an excellent left over salad topper!

Yogurt
A great source of protein and the live cultures help boost immunity and aid in digestion. NOTE: Avoid choosing brands that contain High Fructose Corn Syrup and artificial sweeteners. Read the ingredients!!! (ex - yoplait - not so good).

Grilled Chicken
The simplest, most versatile lean protein you can use to create satisfying, energizing meals and snacks.

Grilled chicken recipe - marinate tenderloins in lime juice, chili powder and fresh chopped cilantro for a couple hours. Bake or grill for tasty and delicious meal and snack chicken strips!

Frozen Wild Salmon Filets
Another simple and delicious protein source! You can buy frozen to last longer and for easy prep. Loaded with omega-3′ - essential fatty acids that promote fat loss by helping to regulate insulin and even decrease insulin resistance. They improve blood sugar control, which helps reduce food cravings and overeating. Plus omega-3s help your body to burn off calories before they get stored as fat.

Grapefruits
These super fruits are loaded with potassium, vitamin C and beta carotene, pectin from the membranes has soluble fiber plus the high water content helps you feel satisfied. The added zing from this tart fruit lends to a refreshed and energized feeling during your meal as well.

Salsa
Yes, tomatoes have wonderful health benefits, but in salsa form they also work well to add low cal, energizing flavor to your meals. Choose a spicy variety and get the added metabolism-boosting kick from Capsaicin — the chemical in peppers that gives them their bite.

Green Tea
Just the right Kick!
It has a lower level of caffeine (to help me get off the energy roller coaster) and loaded with EGCG. (studies show this ingredient causes your brain and nervous system to run more quickly — helping you burn more calories.) Plus: It enhances your mood as well. Be sure to brew your own for these benefits are NOT found in store bought green teas.

Try this…just replace 1 food a day and see what a difference it makes to how you feel and how your belly looks! Want to see and feel FAST results in 2-4 days? Then make an effort to incorporate all 13 foods as often as you can during the week.

BONUS Beat the Bloat Tips:

Slow It Down
We are BUSY and tend to eat WAY too fast - this only causes us to swallow too much air. Take your time, chew your food, enjoy your food and allow your body to digest your food. Food that is well chewed, with your mouth closed, is more easily digested and more easily utilized and passed through your body.

Avoid the Carbonated Drinks
Bubbles = Bloat

Drink More Water
Yes - many flat tummy foods are high in fiber - however this fiber can act like cement in your belly if you are not drinking enough water to help FLUSH it OUT! Make an effort to drink

Feeling a Bit Bloated?
Get Relief - sip on some peppermint tea!
Peppermint relieves bloating by relaxing your digestive muscles - plus peppermint is refreshing, fights bad breath and satisfies a sweet tooth!

To your Flat Tummy Success!

Pilates Cardio, Warm Up, Flexibility and Cool Down Free Videos

2009-05-22T09:48:00.006+08:00

Pilates Warm-up Video: Warm-up mobilizes your whole body. This can be used before a Pilates class, general mobility or your morning workout. byJohn Bruno of Pure4success

Pilates Cardio and Warm Up Video: Show you how to workout burning the most calories in the least amount of time. Tone your stomach, butt and arms with this circuit training workout. You can use either this one of the above video

Pilate Flexibility and Cool Down Video: Always cool down after you workout.

Pilates A Unique Form Of Exercise

2009-05-22T09:25:00.009+08:00

Pilates is a form of exercise, developed by Joseph Pilates, which emphasizes the balanced development of the body through core strength, flexibility, and awareness in order to support efficient, graceful movement.

Pilates is one of the most popular exercise systems worldwide. It works so well for a wide range of people like athletes, dancers, as do seniors, women rebounding from pregnancy, and people who at various stages of physical rehabilitation.

The top benefits that you can get for doing Pilates exercise which people report are that they become stronger, longer, leaner, and more able to do anything with grace and ease.

There are six Pilates principles, they are Centering, Control, Flow, Breath, Precision, and Concentration:

These six Pilates principles are essential ingredients in a high quality Pilates workout. The Pilates method has always emphasized quality over quantity, and you will find that, unlike many systems of exercise, Pilates exercises do not include a lot of repetitions for each move. Instead, doing each exercise fully, with precision, yields significant results in a shorter time than one would ever imagine.

Core strength and torso stability, along with the six Pilates principles, set the Pilates method apart from many other types of exercise. Weight lifting, for example, can put a lot of attention on arm or leg strength without attending much to the fact that those parts are connected to the rest of the body! Even running or swimming can seem like all arms and legs, with either a floppy or overly tense core. Ultimately those who really succeed at their sport learn to use their core muscles, but in Pilates this integrative approach is learned from the beginning.

Watch the video below to know more about Pilates and its benefits to your health and body fitness by Katrina Fitness.

See for more free videos of pilates cardio, strengthening and cool down next posting.

Technorati Profile

Tae Boo Cardio Exercise

2009-05-18T10:42:00.002+08:00

Here are the 5 series video of Tae Boo Cardio Exercise by Billy Blanks. It's a good cardio exercise. I usually do this when i was still single to maintain my body and weight and it works for me. You can try this one too and see for yourself. Remember consult your doctor before doing the exercise if it fits you or not especially if you have some health problems.

After you see the 1/4 video, you click again 2/4, 3/4, 4/4 and 5/5. Enjoy!

Terminologies Used In Strength Training

2009-05-16T18:15:00.002+08:00

Strength training has a variety of specialized terms used to describe parameters of strength training:

Exercise - different exercises involve moving joints in specific patterns to challenge muscles in different ways

Form- each exercise has a specific form, a topography of movement designed to maximize safety and muscle strength gains

Rep - short for repetition, a rep is a single cycle of lifting and lowering a weight in a controlled manner, moving through the form of the exercise

Set - a set consists of several repetitions performed one after another with no break between them with the number of reps per set and sets per exercise depending on the goal of the individual. The number of repetitions one can perform at a certain weight is called the Rep Maximum (RM). For example, if one could perform ten reps at 75 lbs, then their RM for that weight would be 10RM. 1RM is therefore the maximum weight that someone can lift in a given exercise - i.e. a weight that they can only lift once without a break.

Tempo - the speed with which an exercise is performed; the tempo of a movement has implications for the weight that can be moved and the effects on the muscle.

According to popular theory:

Sets of one to five repetitions primarily develop strength, with less impact on muscle size and none on endurance.
Sets of six to twelve repetitions develop a balance of strength, muscle size and endurance.
Sets of thirteen to twenty repetitions develop endurance, with some increases to muscle size and limited impact on strength.
Sets of more than twenty repetitions are considered to be focused on aerobic exercise. They do still use the anaerobic system, but usually at a rate through which it can consistently remove the lactic acid generated from it.

Two Moves To Tighten Your Tummy

2009-05-16T17:02:00.002+08:00

Check out these 2 super effective moves that help to tone and tighten your tummy for summer. All you need is a Stability ball and a mat.

Note: These moves are most beneficial when added to a full body, resistance training program. These two exercises alone will not burn the fat covering your abs. Moves like these can work together with your full body workouts to draw IN this area of concern and allow you to make faster progress toward flat summer ready abs.

How To Use the “Tighten Your Tummy” Exercises

Perform these 2 moves back to back as a super set with little to no rest between moves. You can add this super set to your current fat loss plan or use it alone if time is short. Be sure to double your results by cutting out processed foods and sugar!

Your super set will look like this:

A1
A2
A1
A2
A1
A2
REST

Super sets allow you to get maximum results in minimum time - they boost your metabolism, allow you to increase intensity so you stay challenged, are FAST and FUN!

Super sets are the secret ingredient to all the Fit Yummy Mummy short burst resistance training workouts.

There is nothing more motivating than having a Summer Ready body and the tummy to go along with it!

Tighten your Tummy Twice as Fast!

All you need to do is make a few small tweaks to your nutrition plan!

Yes, what you choose to eat affects the layer of fat that remains on your tummy, however there are adjustments you can make that not only help elevate your metabolism so you burn more fat but also help you get rid of the bloat that adds to your protruding belly!

Need a little more motivation and accountability to achieve your Summer Ready Body?

In just 84 days you not only get a better version of your body back - but a more toned, tightened and defined summer ready body when you decide to join our 12 Week Summer Transformation Challenge!

How To Register:

~ Make sure you have your copy of Fit Yummy Mummy

~ Log in to ClubFYM.com and access videos, coaching calls, online menu planner and many other bonuses.

Categories Of Physical Exercise

2009-05-16T05:45:00.000+08:00

There are 4 categories of physical exercise:

1) Aerobic exercise - Refers to exercise that involves or improves oxygen consumption by the body. Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time.

To obtain the best results, an aerobic exercise session involves a warming up period, followed by at least 20 minutes of moderate to intense exercise involving large muscle groups, and a cooling down period at the end.

Varieties of Cardiovascular Exercises:

Indoor (stair climbing, elliptical trainer, indoor rower, stairmaster, stationary bicycle, treadmill)
Outdoor (cross-country, skiing, cycling, inline skating, jogging, nordic walking )

Indoor or outdoor (kickboxing, swimming)

2) Anaerobic exercise - Is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to build power and by body builders to build muscle mass. Muscles trained under anaerobic conditions develop differently, leading to greater performance in short duration, high intensity activities, which last up to about 2 minutes.

There are two types of anaerobic energy systems, the ATP-CP energy system, which uses creatine phosphate as the main energy source, and the lactic acid (or anaerobic glycolysis) system that uses glucose (or glycogen) in the absence of oxygen.

3) Strength training - Is an execise that applies resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction.

Types of Strength Training

Weight and resistance training are popular methods of strength training that use gravity (through weight stacks, plates or dumbbells) or elastic/hydraulic resistance respectively to oppose muscle contraction. Weight training provides the majority of the resistance at the initiating joint angle when the movement begins, when the muscle must overcome the inertia of the weight's mass (however, if repetitions are performed extremely slowly, inertia is never overcome and resistance remains constant).

Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent). Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force. Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.
The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is to "gradually and progressively overload the musculoskeletal system so it gets stronger." Research shows that regular resistance training will strengthen and tone muscles and increase bone mass.

Isometric exercise, or "isometrics", is a type of strength training in which the joint angle and muscle length do not change during contraction. Isometric exercises are opposed by a force equal to the force output of the muscle and there is no net movement. This mainly strengthens the muscle at the specific joint angle at which the isometric exercise occurs, with some increases in strength at joint angles up to 20° in either direction depending on the joint trained. In comparison, isotonic exercises strengthen the muscle throughout the entire range of motion of the exercise used.

Integrated training is a comprehensive training approach that strives to improve all components necessary to allow an athlete to achieve optimum performance. These components include: 1. Integrated Flexibility Training; 2. Core Stabilization; 3. Balance Training; 4. Reactive Training; 5. Integrated Speed Training; 6. Integrated Resistance Training; and 7. Nutrition and Sports Supplementation.

4) Agility - is the ability to change the body's position efficiently, and requires the integration of isolated movement skills utilizing a combination of balance, coordination, speed, reflexes, strength, endurance,and stamina.

Sometimes the terms 'dynamic' and 'static' are used. 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic

pressure to rise significantly (during the exercise).

Breathing
Active exhalation during physical exercise helps the body to increase its maximum lung capacity. This results in greater efficiency, since the heart has to do less work to oxygenate the muscles, and there is also increased muscular efficiency through greater blood flow. Consciously breathing deeply during aerobic exercise helps this development of the heart and lungs.

Common Misconceptions of Exercise

2009-05-15T17:30:00.000+08:00

Many myths have arisen surrounding exercise, some of which have a basis in reality, and some which are completely false. Myths include:

That excessive exercise can cause immediate death. Death by exercise has some small basis in fact. Water intoxication can result from prolific sweating (producing electrolyte losses) combined with consumption of large amounts of plain water and insufficient replenishment of electrolytes, especially salt and potassium (e.g. when running a marathon). It is also possible to die from a heart attack or similar affliction if overly intense exercise is performed by someone who is not at an appropriate level of fitness for that particular activity. A doctor should always be consulted before any radical changes are made to a person's current exercise routine. Rhabdomyolysis is also a risk. Other common dangers may occur from extreme overheating or aggravation of a physical defect, such as a thrombosis or aneurysm.
That weightlifting makes you short or stops growth. One highly debated caveat is that heavy weight training in adolescents can damage the epiphyseal plate of long bones.

Targeted fat reduction

Spot reduction is a myth that consists in believing that exercising and training a particular body part will preferentially shed the fat on that part. For example, doing sit-ups is not the best way to reduce subcutaneous belly fat. One cannot reduce fat from one area of the body to the exclusion of others. Most of the energy derived from fat gets to the muscle through the bloodstream and reduces stored fat in the entire body, from the last place where fat was deposited. Sit-ups may improve the size and shape of abdominal muscles but will not specifically target belly fat for loss. Such exercise might help reduce overall body fat and shrink the size of fat cells.

Muscle and fat tissue

One misconception is that muscle tissue will turn into fat tissue once a person stops exercising. This is not literally true — fat tissue and muscle tissue are fundamentally different — but the common expression that "muscle will turn to fat" is truthful in the sense that catabolism of muscle fibers for energy can result in excess glucose being stored as fat. Moreover, the composition of a body part can change toward less muscle and more fat, so that a cross-section of the upper-arm for example, will have a greater area corresponding to fat and a smaller area corresponding to muscle. This is not muscle "turning into fat" however — it is simply a combination of muscle atrophy and increased fat storage in different tissues of the same body part. Another element of increased fatty deposits is that of diet, as most trainees will not significantly reduce their diet in order to compensate for the lack of exercise/activity.

What is Workout/Exercise?

2009-05-15T17:17:00.000+08:00

Workout or Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health. It is performed for many different reasons.

These include strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance and for enjoyment.

Frequent and regular physical exercise boosts the immune system, and helps prevent the "diseases of affluence" such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health and helps prevent depression. Childhood obesity is a growing global concern and physical exercise may help decrease the effects of childhood obesity.

How To Establish Fitness Routines

2009-05-14T08:39:00.000+08:00

When you have determined that you want to become fit, you will want to establish a fitness routine. Although most people think of classes and specific activities (such as jogging or tennis) as the way to fitness, there are many ways you can work physical activity into your life.

Structured fitness

Fitness classes or groups provide a consistent approach to an activity. Local gyms, schools, and churches may sponsor a regular fitness group. Teams also provide a consistent approach to fitness but are more competitive. Many communities have physical activity programs to help adults and children get fit. They often are found within social agencies and schools.

Structured fitness has the advantage of:

Being held at the same time and place, which is easier for you to schedule.
Having a social atmosphere.
"Healthy" peer pressure to show up and participate.

Self-directed fitness

Many people find an activity they enjoy and create their own fitness program. For it to be effective, you must set up a regular schedule and stick to it.

Self-directed fitness gives you:

Flexibility as to the time and place.
The ability to try different types of exercises.

Fitness within your day

You can use "everyday" activities for fitness, as long as you do them regularly. This includes:

Daily aerobic activity, such as raking leaves, mowing the lawn, or doing housework.
Physical activity in the workplace, such as using stairs instead of elevators.
Muscle-conditioning exercises, such as scrubbing the bathtub, washing walls, tilling the garden, or pulling weeds.
An outdoor interest that promotes walking or another type of exercise. For example, bird watching may involve considerable walking, and trail building may involve both walking and strength to clear paths.

How Do I Get Started?

2009-05-14T08:16:00.000+08:00

Evaluate yourself

Before increasing your activity, evaluate where you are now. Ask yourself the following questions:

Is physical activity safe for me? For some people, some forms of physical activity might be unsafe or should only be started after talking with a doctor. If you have any concerns, talk to your doctor before starting any exercise or fitness program.
What barriers do I need to overcome? You may have barriers in your life that make starting a fitness program difficult. These may be a lack of time, someone to exercise with, or fear of hurting yourself.

Pick an activity

Pick an activity and prepare for it. The following points will help you do this.

Ask yourself questions to discover your physical activity preferences and attitudes.
Pick an activity that you enjoy or think you might enjoy. You're more likely to keep doing something you like.
Be sure you have the correct clothing and gear.
Learn about fitness machines you may use (such as a treadmill or stair-climber). See these tips for buying equipment.
Learn the proper way to do your activity and be aware of any safety concerns. To find out how many calories are burned during various activities, use this Interactive Tool: How Many Calories Did You Burn?

Remember that it is best to achieve fitness in all three areas-flexibility, aerobic fitness, and muscle strength and endurance. As you meet your goals for one area, think about beginning or expanding your fitness program for another area. It is useful and easy to make flexibility part of your aerobic and muscle-strengthening routine.

Set goals

Goals help provide the motivation you need to start and continue regular physical activity.

Set a 1-month goal you can reach. For example, plan to walk for 10 minutes at lunch 3 days a week or to stretch for 5 minutes each morning. Avoid setting goals that compare yourself with someone else; when you are just starting out, comparisons with others can be disappointing or can cause you to try to rush your progress. Make sure your goal is specific and realistic.
Keep a record of what you do. Circle the days on a calendar when you get a little extra physical activity. If you want a clearer record, use a notebook to write down your moderate activity every day, including informal things like walking an extra block to work or a game of soccer in the yard with your kids. Occasionally read entries from months ago to see your progress.
Reward yourself. When you meet your goal, celebrate your accomplishment and give yourself a reward.

Motivate

People often cite problems with motivation as the main reason they aren't more active. Following are suggestions that may help:

Know why you want to get fit. It is difficult to start or continue with a fitness program if you don't really know why you are getting fit. Review your reasons for doing so.
Have a partner. An exercise partner can keep you going just by expecting you to show up. He or she can also motivate you by watching your progress, discussing your training schedule with you, or socializing after exercise. Pick someone who is at about the same level of fitness as you. Exercising with someone who is much further along than you are can be discouraging, while someone who is at a much lower level of fitness can cause you to fall back or fail to improve. Changing or adding exercise partners can sometimes renew your motivation as well.

As you become more active, be aware of:

The relationship between diet and activity, including vitamins and minerals.
How to avoid common mistakes, such as doing too much too soon or investing in equipment before you know the activity is right for you.
How very fast weight loss may harm your body.

How Can You Be More Physically Active?

2009-05-14T08:00:00.000+08:00

If you're ready to add more physical activity to your life, here are some tips to get you started:

Make physical activity part of your routine, like brushing your teeth or going to work. Try biking to work at least once a week, using the stairs more often, or walking to do errands near home. But talk to your doctor before you start an exercise routine, especially if you haven't been very active or have health problems.
Walking is one of the best fitness activities. To keep up a routine, you can walk with family members, friends, coworkers, or pets. Keep track of your steps with a step counter or pedometer, which you can buy at a sporting goods store. This can help motivate you to walk more.
Schedule activity for times that you're likely to stick with it. For example, walk in the morning if you tend to talk yourself out of it later in the day. If you don't have time for one 30-minute walk, break it up into three 10-minute walks.
Find a partner to do your activities with. This can make exercising more enjoyable.
If you want a more structured exercise routine, consider joining a health club or a community center that offers fitness activities.
Find an activity that you enjoy, and stay with it. Vary it with other activities so you don't get bored. For example, walk 3 days a week, and switch to swimming or biking on the other days. Join a softball, volleyball, or basketball league for fun and exercise. By finding more activities you enjoy, you'll have a greater chance for success. Use the Interactive Tool: How Many Calories Did You Burn? to find out how many calories you burn during exercise and daily activities.
Setting small, realistic goals can help you improve your fitness. Write down your goals and activities. Give yourself a healthy reward, like getting a massage, each time you reach a goal.

What Types Of Physical Activity Improve Fitness?

2009-05-14T07:56:00.000+08:00

The activities you choose depend on which kind of fitness you want to improve. There are three different kinds of fitness:

Flexibility is the ability to move your joints and muscles through their full range of motion. Stretching is an exercise that helps you to be more flexible.
Aerobic fitness means increasing how well your body uses oxygen. This depends on the condition of your heart, lungs, and muscles. Any activity that raises your heart rate, such as walking or running, can improve aerobic fitness.
Muscle fitness means building stronger muscles and increasing how long you can use them (called endurance). Activities like weight lifting or push-ups can improve your muscular fitness.

You may be in better shape in one kind of fitness than another. For example, you might be flexible but have poor muscle strength. It’s best to work on all three kinds of fitness.

How Much Physical Activity Do You Need For Health-Related Fitness?

2009-05-14T07:50:00.000+08:00

To improve your health, it’s important to make physical activity part of your daily life.

One way is to get moderate activity, like brisk walking, for at least 2½ hours a week.

Or you can do vigorous exercise, like running, for at least 1¼ hours a week. This activity makes you breathe harder and have a much faster heartbeat than at rest.

Experts recommend that teens and children (starting at age 6) do moderate to vigorous activity at least 1 hour every day.

To find your target heart rate for exercise, use the Interactive Tool: What Is Your Target Heart Rate?

Here’s how you can tell if an activity or exercise is making you work hard enough. If you can't talk while you do it, you're working too hard. You're at the right level if you can talk but not sing during the activity.

What Are The Benefits Of Fitness?

2009-05-14T07:46:00.000+08:00

Fitness helps you feel better and have more energy for work and leisure time. You'll feel more able to do things like playing with your kids, gardening, dancing, or biking. Children and teens who are fit may have more energy and better focus at school.

When you stay active and fit, you burn more calories, even when you're at rest. Being fit lets you do more physical activity. And it lets you exercise harder without as much work. It can also help manage weight.

Fitness is good for your heart, lungs, bones, and joints. And it lowers your risk for heart attack, diabetes, high blood pressure, and some cancers. It also can help you to sleep better, handle stress better, and keep your mind sharp.

What Is Fitness?

2009-05-14T07:38:00.001+08:00

Fitness means being able to perform physical activity. It also means having the energy and strength to feel as good as possible. Getting more fit, even a little bit, can improve your health.

You don't have to be an athlete to be fit. Athletes reach a very high level of fitness. And people who take brisk half-hour walks every day reach a good level of fitness. Even people who can't do that much can work toward some level of fitness that helps them feel better and have more energy.

Privacy Policy

2009-05-13T15:19:00.000+08:00

Privacy Policy for fitnesscollection.blogspot.com

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