I saw this clip on another health promoting site, and I have to wonder, is this real? What do you think???
June 27, 2008
June 25, 2008
Eight weeks
What were you doing eight weeks ago? Go look at a calendar to remind yourself if you've forgotten.
What are you doing eight weeks from now?
Eight weeks ago you could have started one of my exercise programs, and by today you would have already seen results. So why not start now? Eight weeks from now you'll be really glad you did.
Send me an email at thinkwellactwelllivewell@gmail.com and let me know you want to get started. It'll be the best $20 you've spent this month!
***I design a specific program for you, your abilities, your access to equipment/gym/home gym, keeping in mind your desired results.***
What are you doing eight weeks from now?
Eight weeks ago you could have started one of my exercise programs, and by today you would have already seen results. So why not start now? Eight weeks from now you'll be really glad you did.
Send me an email at thinkwellactwelllivewell@gmail.com and let me know you want to get started. It'll be the best $20 you've spent this month!
***I design a specific program for you, your abilities, your access to equipment/gym/home gym, keeping in mind your desired results.***
Importance of water
"Water is the only drink for a wise man." -- Henry David Thoreau
Especially when you're exercising!! Water fuels the cells of your muscles to break down and build up properly. To determine how much water you need to rehydrate, weigh yourself before you begin your workout. As soon as you've finished exercising, weigh yourself again. You'll notice you've lost a few pounds. Start drinking water and continue to weigh yourself until you're back at your original weight. This ensures you've got the minimum amount of water for your body to recuperate. Continue to drink your 64+ ounces throughout the day.
Although it's nice to see that you've already lost a few pounds after your hard work, in reality you're starving your muscles of what is going to help them. In the long run it's more important to rehydrate than feel like you've instantly lost a couple pounds.
Especially when you're exercising!! Water fuels the cells of your muscles to break down and build up properly. To determine how much water you need to rehydrate, weigh yourself before you begin your workout. As soon as you've finished exercising, weigh yourself again. You'll notice you've lost a few pounds. Start drinking water and continue to weigh yourself until you're back at your original weight. This ensures you've got the minimum amount of water for your body to recuperate. Continue to drink your 64+ ounces throughout the day.
Although it's nice to see that you've already lost a few pounds after your hard work, in reality you're starving your muscles of what is going to help them. In the long run it's more important to rehydrate than feel like you've instantly lost a couple pounds.
June 19, 2008
Sun Protection
With summer upon us (and it came at me very hot this year!) I wanted to send out a reminder about the importance of protecting our skin from the sun. In addition to aging our skin (the UVA rays break down our collagen causing wrinkles), it's been discovered that because it reaches deep into the underlying support structure of the skin, UVA is the main culprit for many melanomas.
Block those UVA rays on yourselves and kids (keep their fragile skin covered!!) by using an SPF 30 or higher sunscreen. You'll thank yourself as the years pass by!
Block those UVA rays on yourselves and kids (keep their fragile skin covered!!) by using an SPF 30 or higher sunscreen. You'll thank yourself as the years pass by!
June 18, 2008
Recipe time
Berry-Melon Pops (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=50452)
Ingredients
- 2 1/2 cup watermelon, seeded and diced
- 1/2 cup blackberries
- 2 Tbsp sugar
- 1 Tbsp fresh lime juice
Instructions
- Purée ingredients in a blender until smooth. Strain into a 2-cup measuring cup, pressing on remaining solids to extract all the liquid. Pour into 8 Popsicle molds. Freeze until hard, at least 5 hours or overnight.
June 17, 2008
3...2...1...lift-off
There's a really funny skit from SNL (a while ago) about "Mom Jeans." I find it funny for two reasons; 1, seriously, why would anyone knowingly wear those? And 2, you never have to have that posterior. While genetics always play a role in how your body looks, the size of your frame, etc, you can lift your rump a little if you so choose. It'll take some hard work though.
Squats: to me these are absolutely key for a good "lift." Whether it's wall squats, plie squats, walking side squats, or your everyday stationary squat, you'll work your leg and glute muscles; especially that area right under your bum and at the top of the back of your leg (hamstring). Make your squats more difficult by holding heavy dumbbells in each hand, or slow down your count of going up and down (2 seconds down, 2 seconds up or 1 second down, 3 seconds up). Please remember to only go as low as your knees allow -- a 90 degree angle. When coming back up, push through the heels of your feet, not the balls of your feet. It'll burn and give you a "lift"!!!
Squats: to me these are absolutely key for a good "lift." Whether it's wall squats, plie squats, walking side squats, or your everyday stationary squat, you'll work your leg and glute muscles; especially that area right under your bum and at the top of the back of your leg (hamstring). Make your squats more difficult by holding heavy dumbbells in each hand, or slow down your count of going up and down (2 seconds down, 2 seconds up or 1 second down, 3 seconds up). Please remember to only go as low as your knees allow -- a 90 degree angle. When coming back up, push through the heels of your feet, not the balls of your feet. It'll burn and give you a "lift"!!!
June 6, 2008
Hershey's Tour de Pink
Designed to spread hope and awareness, the Hershey’s Tour de Pink is a four-day bike ride from Hershey, Pa. to New York City, taking place October 3-6 during Breast Cancer Awareness Month. For you busy readers who would like to get involved but can’t make it to the East Coast, the Hershey’s Tour de Pink Virtual Ride challenges riders to pedal 220 miles from now until October 6 (whether on a stationary bike, quick rides through the neighborhood or even a bicycle built for two), and host their own *YSC (Young Survival Coalition) fundraising effort.
Riders can participate as an individual or as a team, logging miles online and seeking sponsors. Those riders who raise at least $250 will receive an official Hershey’s Tour de Pink jersey, and one-hundred percent of the money raised will go to the *YSC.
If you are interested, please visit Hersheys Pledge to check it out.
*About the Young Survival Coalition
The Young Survival Coalition was founded in 1998 by three women diagnosed with breast cancer under the age of 35 who were discouraged by the lack of information available to young women diagnosed with the disease. With revenues of $2.4 million, over 23,000 constituents, nine staff people and six affiliates, the YSC works to change the face of breast cancer by advocating for more research on young women and breast cancer and providing this underserved population with programs and services specific to them. The YSC also provides a peer-support network of survivors as well as vital resources to decrease the sense of isolation felt by young women affected by breast cancer.
May 22, 2008
Importance of water
"Water is the only drink for a wise man." -- Henry David Thoreau
Especially when you're exercising!! Water fuels the cells of your muscles to break down and build up properly. To determine how much water you need to rehydrate, weigh yourself before you begin your workout. As soon as you've finished exercising, weigh yourself again. You'll notice you've lost a few pounds. Start drinking water and continue to weigh yourself until you're back at your original weight. This ensures you've got the minimum amount of water for your body to recuperate. Continue to drink your 64+ ounces throughout the day.
Although it's nice to see that you've already lost a few pounds after your hard work, in reality you're starving your muscles of what is going to help them. In the long run it's more important to rehydrate than feel like you've instantly lost a couple pounds.
Especially when you're exercising!! Water fuels the cells of your muscles to break down and build up properly. To determine how much water you need to rehydrate, weigh yourself before you begin your workout. As soon as you've finished exercising, weigh yourself again. You'll notice you've lost a few pounds. Start drinking water and continue to weigh yourself until you're back at your original weight. This ensures you've got the minimum amount of water for your body to recuperate. Continue to drink your 64+ ounces throughout the day.
Although it's nice to see that you've already lost a few pounds after your hard work, in reality you're starving your muscles of what is going to help them. In the long run it's more important to rehydrate than feel like you've instantly lost a couple pounds.
May 21, 2008
Calories are not the enemy
Most people think when trying to lose weight one must cut calories. This is true, but only to a certain point.
Drastic cutting of calories will encourage your body to lose lean body mass (LBM) -- which include your muscles, bones -- anything but fat. This is not good!!! You need your LBM to stay intact so your body works properly. Calories are the fuel that allow your body to function. Calories give your body the protein, carbohydrates and fats it needs to energize your muscles.
Remember that muscle directly effects your metabolism. If you increase your muscle (the strength/size) you increase your metabolism. The opposite is true as well; you decrease your muscle, you decrease your metabolism. (Again - this is not good!!!)
My suggestion mirrors some other personal trainers' suggestions; when you exercise (especially weight train), you need to eat more afterwards. You need to provide fuel to your muscles so they can repair themselves and build strength more efficiently.
One idea is to find out how many calories you need per day to achieve your desired weight (or maintain your current weight) and then add back either a portion of or all of the calories you've burned during that exercise session.
So for example, if you burn 300 calories on the treadmill during your workout, you should add at least 100-200 calories back into your diet (if not all 300). How does this help you lose weight? I swear I'm not crazy. By adding in those calories you are giving your body the energy it needs to continue to repair your muscles stronger, and those muscles continue to burn fat. Again, this is especially true after you've lifted weights. Your muscles crave those nutrients to help build themselves back up again. I'd suggest a protein snack or shake within 30 minutes of finishing your weight training.
You can take my word for it and try this, or you can ignore me. I get tons of weird looks when I tell people my opinion/thoughts about this. But I've seen people follow my advice and drop weight, and I've seen people ignore my advice (which really is fine; it doesn't hurt my feelings) and their body holds on to those last 15 pounds despite their constant efforts at the gym.
Keep in mind how tired you are after a workout. Would you want to workout again, right away, without any rest? That's how your muscles feel afterwards. Not only did you tear their little fibers apart when you lifted weights, but now they have to find the energy to repair themselves to be stronger than they were before. Give them an extra push by feeding them more calories, and they'll work more efficiently for you (increasing your metabolism).
Drastic cutting of calories will encourage your body to lose lean body mass (LBM) -- which include your muscles, bones -- anything but fat. This is not good!!! You need your LBM to stay intact so your body works properly. Calories are the fuel that allow your body to function. Calories give your body the protein, carbohydrates and fats it needs to energize your muscles.
Remember that muscle directly effects your metabolism. If you increase your muscle (the strength/size) you increase your metabolism. The opposite is true as well; you decrease your muscle, you decrease your metabolism. (Again - this is not good!!!)
My suggestion mirrors some other personal trainers' suggestions; when you exercise (especially weight train), you need to eat more afterwards. You need to provide fuel to your muscles so they can repair themselves and build strength more efficiently.
One idea is to find out how many calories you need per day to achieve your desired weight (or maintain your current weight) and then add back either a portion of or all of the calories you've burned during that exercise session.
So for example, if you burn 300 calories on the treadmill during your workout, you should add at least 100-200 calories back into your diet (if not all 300). How does this help you lose weight? I swear I'm not crazy. By adding in those calories you are giving your body the energy it needs to continue to repair your muscles stronger, and those muscles continue to burn fat. Again, this is especially true after you've lifted weights. Your muscles crave those nutrients to help build themselves back up again. I'd suggest a protein snack or shake within 30 minutes of finishing your weight training.
You can take my word for it and try this, or you can ignore me. I get tons of weird looks when I tell people my opinion/thoughts about this. But I've seen people follow my advice and drop weight, and I've seen people ignore my advice (which really is fine; it doesn't hurt my feelings) and their body holds on to those last 15 pounds despite their constant efforts at the gym.
Keep in mind how tired you are after a workout. Would you want to workout again, right away, without any rest? That's how your muscles feel afterwards. Not only did you tear their little fibers apart when you lifted weights, but now they have to find the energy to repair themselves to be stronger than they were before. Give them an extra push by feeding them more calories, and they'll work more efficiently for you (increasing your metabolism).
May 14, 2008
Recipe time
The food you consume has SO MUCH to do with your overall health (or weight loss).
This recipe is from Weight Watchers:
Stir-Fried Chicken with Broccoli, Red Peppers and Cashews
Ingredients
- 2 tsp vegetable oil, divided
- 1 tsp sesame oil, divided
- 1 1/2 Tbsp ginger root, finely chopped
- 3 small garlic clove(s), finely chopped
- 1 pound uncooked boneless, skinless chicken breast, cut into 1/2-inch pieces
- 1 large sweet red pepper(s), cut into 1-inch pieces
- 2 cup broccoli, florets
- 2 Tbsp low-sodium soy sauce
- 20 items cashews, roasted, unsalted, roughly chopped
Instructions
- Heat a large nonstick skillet over high heat. Add 1 teaspoon of vegetable oil, 1/2 teaspoon of sesame oil, ginger and garlic; cook 15 seconds. Add chicken and stir-fry until starting to brown, about 3 to 4 minutes; remove to a plate.
- Add remaining teaspoon of vegetable oil, pepper and broccoli to same skillet; stir-fry for 3 minutes. Add chicken back to skillet, pour in soy sauce and cook, stirring, until chicken is cooked through, about 2 minutes more; toss with remaining 1/2 teaspoon of sesame oil. Sprinkle on cashews and serve. Yields about 1 3/4 cup per serving.
Notes
- We chopped the nuts so we could cut back on the total amount used but still sprinkle a lot on the dish.
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