Healthy B.P.M.

What do you want to achieve from your fitness plan? Is fitness something you just think about but never get around to? We spend so much time in our heads that we don’t get around to our bodies. It’s a sad truth that some people take better care of their cars than their bodies. Not having enough time seems to be the number one excuse for not working. Funny, we don’t make time for fitness, but when illness strikes it doesn’t check your schedule. If you knew there was something you could do to:

• Lose Weight
• Improve Stamina
• Increase Energy
• Combat Aging
• Lower Blood Pressure
• Trim & Tone your Body
• Reduce Stress
  Improve you Health

Wouldn’t you do it?

Chooses Specific But Achievable goals

• Don’t say “I want to get in shape”
• Say “I will start walking 30 minutes a day 3 or 4 days a week.
• Don’t say” I want to lose weight”
• Say “I plan to lose 1-2 pounds a week by eating less and moving more.

A lifestyle modification requires not only body work, but mental fitness as well.
The biggest obstacle to overcome is your mindset. You have to want to be fit and healthy as much as you want to take your next breath. Developing the mindset calls for a journey inside you, to find the hunger and determination for optimum health and wellness. That is what will make you have your workout gear ready, so that not knowing where your shoes are won’t be an excuse. The drive to be fit and well compels you to plan healthy meals and have “good for you” snacks on hand. In order to change or get different results you’ve got to do something different. If you want to stay the same keep doing the same thing. Take the concept of cross-training a step further and apply it to your thoughts. Improved positive thinking is a precursor to positive actions.

Focus on the person you intend to be, physically, mentally, and emotionally. Positive thinking is not some new age mumbo-jumbo; it’s a tried and proven method of working towards and achieving your goals. You are not helpless, hapless and hopeless. Within you is the capability to change your body, your health and your life. Just like in PE class, showing up is half the battle. Be present in your life, plan your work and work your plan.

Have you ever been in a situation that brought on sweats, rapid heartbeat and shortness of breath? You probably weren’t having a heart attack but an anxiety attack. And let me tell you they are the pits! Sometimes you’re so convinced that you are having a heart attack that you bolt for the nearest emergency room. After the attack has passed you feel a bit stupid and embarrassed, but you had to know what was happening. If you suffer from anxiety disorders, learning to manage it is the first step to overcoming it.

Anxiety is characterized as extreme reactions to fearful situations. When someone follows you into a dark alley, those anxious feelings of a racing heartbeat and sweaty palms gives way to heightened senses and a rush of adrenalin that can save your life. This is the fight or flight syndrome.

In the case of frequent anxiety, the fearful feelings are dread of a particular situation and not the situation itself. Getting caught in traffic can cause an anxiety attack over what might happen when you get to work late. Starting a new job can bring on anxiety attacks. You don’t know anyone and fear of that unknown can send you into a panic.

Everyone experiences panic or anxiety in small ways. Like the fight or flight example, it can save your life. In new situations, we get panicky but when the outcome we fear fails to materialize, the anxiety stops. For someone with chronic anxiety, this is not the case.

Every situation that brings anxiety is not life-threatening. More than likely it is an extremely stressful situation that has brought on the anxiety as a way of dealing with it. Unchecked anxiety of this type can lead to depression. If you suffer from anxiety attacks on occasion or a more frequent anxiety disorder, there are steps you can take to keep your anxiety under control.

Anxiety can come into your life at any time. It’s normal. When the anxiety becomes frequent you could be at risk for more serious conditions. If you feel your anxiety is starting to take over your life or increasingly causing you problems, seek professional help immediately. There is no need to suffer this terrible condition in silence.

Fit Tip: Hire a personal trainer or fitness coach - It is proven that having a motivating and positive support system will help you stay with your goals long term. How many times have you started an exercise program and stopped? Remember those New Year’s Resolutions? How many have you kept? Was losing weight or eating healthier part of those resolutions that are now on a shelf collecting dust? Do you have multiple pieces of exercise equipment that you bought on an infomercial late at night that you now hang your clothes on collecting dust? Get motivated and use a Fitness Coach or Personal Trainer to help support you in your life long mission to permanent weight loss and better overall body fitness and health.

Fit Tip: Get Personal with Your Reps - Work out with your spouse or life partner. Not only does it get both of you healthy and strong, but it can also have an effect on your personal life.

Fit Tip: Don’t Let Time Drag you down - Instead of eating a huge lunch, put together something light and easy and go for a walk during your work lunch break. You can either sip on a nutritious protein drink or snack on high quality fruits while burning calories on your lunch time walk. Remember that small changes make big differences in your life over the long haul.

Fit Tip: Keeping Track - When trying to get back to your old shape, it seems like you are working hard and getting nowhere. Things are really happening, but sometimes they are so subtle in the beginning, they may not be that visual. The first thing you should do is to keep track of your body measurements. Also, keep track of your training routines to measure weight, rep, and set increases and always make sure that you are constantly reevaluating your fitness plan every 4-6 weeks.

Many people of body building as abandoning life and devoting hours in the gym like a monk in a monastery. Thinking, perhaps that the only way to chisel the body into a hot muscular physique is by toiling hour by hour over the rusty iron day in, day out and year in, year out. Not so, unless of course that’s the lifestyle you choose. Although hard work is required, having a chisel body doesn’t mean you’re a slave of the iron weights. Full-body work outs yield fantastic results and can easily fit into your schedule. Full body workouts are convenient and may be the best option if a single body part or upper and lower on different days don’t work for you.

Focused full-body work outs make for maximum muscle contraction using heavy weights. They also make room for full recovery so your muscles can actually grow. Adequate recovery also allows you to continue to train hard; plus it helps to prevents burnout and injury, which is inevitable when you over train. Consider also that this type of workout is a time saver. The biggest plus about having the whole body trained at once is that you go to the gym less frequently. Two to three days a week would do you. Let me make one more point, I’m not speaking of competitive bodybuilding. That will require more time, intensity and dedication that the average fitness enthusiast. At the competitive level you’d expect to be in the gym two or more hours. At either level, it is all about the quality of exercise. If you’re going through your workouts hap hazard, expect the same kind of results.

Full-body work outs can also boost the cardiovascular system. The larger muscles of the lower body require more oxygen, which means your heart rate is going up. Which means you’re working harder and your heart and lungs are working more efficiently. Allow for two to four sets for every body part in a one hour session. That one hour jam packed session will get your whole system pumping and up to speed in a flash. Now that you’re all pumped up and ready to go, here are the rules of engagement:

Train once every two to three days. This is so easy isn’t it? On alternate days continue to do your cardio. All of your hard work with the weights will be for naught if you don’t burn some fat. When it comes to actually putting a training program together you can ask ten different people and get ten totally different perspectives. One thing is certain if your goal is to put on some muscle mass, the cute little pink and blue weights won’t get you there.

• The general guideline is that to become stronger you’d lift heavier weights and perform fewer reps.
• If toning is your goal then you’ll use lighter weights and do more reps. One more reminder, lighter weights is not 2-3 lbs. Put away the ooh-baby-don’t hurt yourself sizes.
• To gain mass, lift moderate weights and do moderate reps.

Again those are general guidelines and there’s tons of gray area in between.

In the beginning stick to one to two exercises per muscle group. This is very easy to follow and is an important safety precaution. Basic exercises can be intense when you’re doing them correctly. Which brings me to form. Posture and structural alignment are key in preventing injury and getting the results you want. We’ve all see people in the gym slinging the weights all over the place, and grunting to get our attention. Let your results speak for you. Trying to break the world record doing crunches will only give you neck problems and a lower ab pouch that will be hard as heck to get rid of. Always go for quality.

Resistance training affects the natural hormones of the body. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds. Keep it simple, pay attention to what you’re doing and be consistent. Once you get the basics down pat you’re on your way. Venice Beach lookout!!

Some say they’re the greatest thing since sliced bread others feel they’re the scourge of the dietary world. How can something that’s natural, wholesome, readily available and economical cause so much controversy? By now you’ve probably heard of the Glycemic Index.

The Glycemic index (GI) is a measure of how carbohydrate-containing foods affect blood glucose levels. All foods that contain carbohydrates, such as starchy vegetables (potatoes, corn), desserts, fruits, bread, pasta, and rice, can be tested for how they affect blood sugar levels after being eaten. That still leaves many scratching their heads and thinking “a banana is a fruit so what’s the big deal?” The nutritional values only serve to widen the chasm of good vs. bad.

• Serving size = 1 medium sufficiently ripe banana ,about 7″ long
• Total Fat = 0 g; Cholesterol = 0 g; Calories = 110
• Potassium = 400 mg (10% of daily recommended value)
• Dietary Fiber = 4 g (16% of daily recommended value)
• Sugar = 14.8 g; Protein = 1 g (2% of daily recommended value)
• Vitamin C = 16% of daily recommended value
• Vitamin B6 = 20% of daily recommended value

Ok, let’s get down to the nitty gritty of the GI controversy. When a food is eaten, its digestible carbohydrates are converted to glucose by the body to provide energy for cellular function. Glucose released from the digested carbohydrates also causes the pancreas to secrete insulin, which promotes absorption of the glucose by muscle, fat and other cells. But some carbohydrates in food are digested and converted to glucose faster than others convert. To account for differences in how rapidly carbohydrates in different foods are digested, and subsequently release glucose into the blood stream, scientists have ranked foods according to their “glycemic index.” So far so good, let’s keep going.

While the glycemic index gives an indication of how a food will affect blood glucose, it is based on the amount of the food that provides 50 grams of carbohydrate, and not on the amount of available carbohydrate present in a normal serving of that food. The concept of glycemic load was introduced by scientists at Harvard University to correct for the effect of serving size on the glycemic index, because not all serving sizes of a food contain 50 grams of available carbohydrate.

Glycemic load is defined as the glycemic index of a food, times the amount of available carbohydrate in the food, divided by 100. Foods having a high glycemic load cause blood glucose levels and insulin to rise faster and higher than foods having a low glycemic load. Furthermore, the spike in insulin release caused by high glycemic load leads to a rapid decline in blood glucose, which in turn causes a feeling of hunger and the need to eat. In addition to the undesirable effect that high glycemic load has on blood glucose and insulin release, the long-term consumption of foods having high glycemic loads is a predictor of risk for developing type 2 diabetes and heart disease.

All of this means that one should eat foods having low glycemic load. So how about that banana? A banana has a glycemic index of 52 and 24 grams of available carbohydrate. This gives a glycemic load of 12. In comparison, an apple having a glycemic index of 38 and 15 grams of available carbohydrate has a glycemic load of six. Although an apple may be a little better choice for a snack, eating a banana isn’t all that bad either because foods with glycemic loads in the low teens and below are the ones that should be selected as part of a balanced diet.

Generally, fruits, non-starchy vegetables, nuts and legumes have desirable glycemic loads. Their sugars enter the blood stream gradually and trigger only a modest release of insulin. In considering low carbohydrate diets, it is important to remember that even though fruits, vegetables, beans and nuts contain carbohydrates, they also contain important vitamins, minerals and fiber. Removing these foods from your diet to achieve low carbohydrate intake also means that you are reducing your intake of important, essential nutrients. Although foods having high glycemic loads should be eaten infrequently, foods with glycemic loads in the low teens and below contain “good carbohydrates” along with other important nutrients and should be part of a healthy diet. The glycemic loads for many foods are available on the internet and finding a “good carbohydrate” is as easy as typing either glycemic load or glycemic index into your search engine.

“U. S. Department of Agriculture”

As with everything else Fitbuddies, the choice is up to you. And I’ll say it as many times as I have to it’s also about balance and moderation. Find out what works best for your body.

When most people think of strength training, they imagine big buff body builders. Contrary to popular belief, when done properly, strength training can be safe and beneficial to your child.

It helps with sports performance. Many preteens want to start a strength-training program to improve their sports capabilities. When done properly, strength training can help your child become a better athlete. Just remember that it should be used to help with sport performance, not be a sport itself. Pre teens and teen’s bodies are not ready for extreme muscle building.

It can prevent injuries. The stronger your child is, the less likely they are to hurt themselves when participating in other physical activities. You may think that they can hurt themselves through strength training, but injuries are usually minor when proper technique is used.
It improves child’s stamina. This is helpful when it comes to sports, but can be a plus in all aspects of life. Improved stamina can help your child get through long, physically and mentally demanding days with less pain and stress.

It improves overall physical health. Strength training can strengthen bones, lower cholesterol, improve heart and lung function and help your child maintain a healthy body composition.

It teaches healthy exercise practices. With the percentage of obese children today, most parents should be concerned about teaching their child healthy exercise practices, and strength training is a way to do it. They’ll learn to be able to stick with a healthy exercise program and not overdo it. For this reason, you should also incorporate regular aerobic activity into your child’s schedule.

It builds self esteem. A lot of how your child feels about themselves comes from the way they look. If they start looking and feeling better, they’ll feel better about themselves. They will also build their self-esteem by knowing that they can set goals and achieve them in a healthy manner.

While many people promote strength training for children, there are some safety concerns. If you’re going to let your child do strength-training, make sure it is done properly.

Don’t start too young. In order to master strength training, a child must be able to do the movements in proper form. Young children are still learning to control their motor functions and shouldn’t be distracted by building muscle. Visit your child’s pediatrician. You doctor can not only tell you if your child is physically capable of starting strength training, they can also help you choose an appropriate exercise program and safety measures.

Start slow. Make sure your child has mastered the movements before allowing weights or other forms of resistance to be added. Many injuries in strength training are caused by incorrect form. In order to keep your child healthy, be sure they can perform the activity without resistance before letting them use weights. Remember to add weights slowly. This is meant to help your child, not get them stronger as fast as possible. A child should be able to do 15 reps of an exercise properly before moving on to more resistance. If you follow these safety guidelines, you will start to see all the benefits to your child’s life in no time.

How often do we equate a task as being easy and memorable like bike riding? You just get back on. Well that easy ride has some pretty cool benefits for the body, like keeping you fit and lean. Not to mention how great it is for the old ticker. Bike riding increases the health of your heart. Everybody’s body needs between 20-30 minutes of aerobic exercise at least three days a week. If you can get a bike with several speeds that will allow you to increase you fitness level, you’re well on your way to being healthier.

For Those of us With Creaky Knees
Bicycling is kind to the joints. Women often experience joint pain especially in the knees as they get older. Osteoporosis causes joint problems to worsen because of the lack of proper calcium levels in the bones. Bike riding offers exercise without pain. The aerobic benefit is comparable to jogging or running without the strain. Make sure that the seat height on your bike is adjusted to allow your legs full range of motion with each revolution, and that the seat is wide enough to be comfortable (I‘m not implying anything). A full range of motion also promotes better circulation to the lower extremities which do the majority of the work in moving the bicycle.

Check out Those Legs!
Bicycling whips those leg muscles into shape. For muscular endurance, stick to a flat terrain, but adjust the speed of the bike as your strength improves. To avoid cramping, stretch before and after each bike ride. If you are looking to increase muscle definition, vary your terrain. Off-road biking on dirt trails helps to flex leg muscles as you keep the bicycle under control even on uneven ground. Steep hills are great for working the quadriceps and hamstrings. Changing your terrain helps to keep you alert mentally also.

How’s your Other Bicycle Seat?
The gluteus muscles also reap rewards from bike riding. For maximum power, raise your body about an inch off of the seat as you pedal. Squeeze your butt to control the pedaling motion. After a mile or so, those glutes should be on fire. Woo-hoo feel the burn baby!

At the Core of it
Bicycling increases your balance. Learning to ride a bike is all about staying upright. To do that, you have to find a balance between your body and the bike. Maintaining that balance strengthens the core muscles of the abdominal region. Tightening the core muscles keeps you from falling off of the bike. The lower abdominals pull your legs back towards you body from the bottom of the cycling revolution. The lower back is also kept pain free by a strong balanced core.

Riding a bike is not just for kids. The physical benefits increase as you get older. Besides, bike riding is just plain fun. So, start pedaling, I’ll race ya!

Not Again!

Most of this information is not new to you. You’ve heard it from me before, and from other sources. These basics are so important that I want to share them with you in as many ways possible. For those of you who have not started or who have strayed from a fitness plan, hopefully one of these re-packaged tips will get you moving forward.

The List

Here’s what a fitness program should be:

• Enjoyable
• Consistent
• Individual
• Convenient
• Safe

Enjoying your fitness regimen is essential to your success. Whatever activity you select must motivate you enough, so that you stick with it for the long haul. Never choose an activity because it is “in”. Choose a program that will help you achieve your goals, and maintain your interest.

Consistency will help you reach those goals faster and make the results permanent. One workout session does not mean you have a fitness plan. Finding time is going to be an issue for a lot of people but it’s not an excuse. I hear you saying I don’t know what your life is like and how full your schedule is. How important is your health? Exercise doesn’t have to be performed at the same time of day for the same amount of time. That would be nice and easier if it could be planned that way, but this is the real world and life happens. The best time of day is whenever you can fit in 10-30 minutes. Two cautions, not right after eating, activity may make you uncomfortable. Not right before bedtime, the workout may be too stimulating and make it difficult for you to fall asleep.

Individual plans make the most sense. You are unique. Your body composition, current state of health and interests are not the same as everyone else. There is no cookie cutter program that will work the same for everyone. Another thing to keep in mind is that, not all people involved in the same fitness activity will progress at the same rate, so don’t compare your progress to that of others. Whatever you choose bring your own style and passion to it. If you’re taking an aerobic class and someone thinks you clap too loud, or get irritated when you let loose with a Woo-hoo! So what. Do your own thing.

Convenience may be the most misunderstood part of a fitness plan. Not many people think setting aside or even finding the time to exercise is ever going to be convenient. It doesn’t mean do it when the sun, moon and stars are in perfect alignment to make it easy for you. It means do it whenever there is even the slightest window of opportunity. Keeping in mind that you don’t need large blocks of time to get fit. Think cumulative. Walking in place during commercials, calf raises while standing in line at the bank. Stop making use of the drive-through, get out and walk inside. Glute squeezes while waiting in traffic. Get it?

Safety first should always be your motto. The purpose of getting fit is to be healthy, poor planning and over doing will give you just the opposite. Week-end warriors should especially take note. Don’t try to cram in a weeks worth of exercise in one weekend.

More important stuff:

• Proper form in all types of resistance training
• Include a warm-up and cool-down with all activities
• Stretch, stretch, stretch
• Rest is just as important as activity

There are so many things you can do to get fit; please don’t let lack of information keep you from your goal. Surf the net, go to the library, re-read your fit tips, and by all means let me know if I can help.

Certain questions keep popping up so I thought now would be a good time to address them. With the eating season upon us it’s wise to take stock of your current fitness plans and make changes if needed. As always feel free to let me know if you have any questions.

I have gained and lost the same ten pounds so many times over and over again my cellulite must have déjà vu. ~Jane Wagner

FAQ’s

It seems that exercise makes me hungrier, what’s up with that?

Post workout hunger is the body’s response to refueling itself. You may be working out more vigorously than you need to. While it is a good idea to go for the gusto, go at it in a controlled manner. Over exertion typically brings with it a feeling of I need to eat now. After exercising try to eat within 30 minutes, if you can’t have a decent meal, have a small amount of a complex carb and some protein. A good choice would be an ounce of cheese wrapped with a deli turkey slice. Consider also that you might just be thirsty, try re-hydrating first.

I’ve been faithful to the routine and eating plan and I’m not losing anything. Am I doing something wrong?

Don’t forget about incidental exercise. Complacency can set it when you feel like you’ve done enough for one day. Little bouts of activity along with planned exercise can make the difference. This means don’t be a couch potato. If you’ve stopped wearing your pedometer bring it out again, and if you haven’t started, what are you waiting for? Employ the fidget factor. Swinging your leg and drumming your fingers can burn up to 250 extra calories a day. Are you being mindful of your portions? Underestimating serving sizes by as little as 100 calories a day can result in a 10 lb yearly weight gain. Last but not least, you must cross-train, cross-train, and cross-train. Did I mention cross-training?

Walking or running which one is best?

Running requires more energy because you have to lift your body, so consequently you’re gonna burn more calories. BUT- it can be hard on the joints. If you’ve had a problem with joint pain, you may want to skip the run and walk. You can intensify your walking by adding intervals, inclines on the treadmill, and hills outside. Due to the fact that walking is lower intensity you can walk longer than you can run, which will up the ante of the calorie burn.

Just how long is long enough to workout?

The old standard is still true, minimally 30 minutes a day 3 times a week. That’s to get the minimum health benefits. To lose pounds and inches 30-60 minutes a day 5 times a week works best. If you’re a newbie start with the minimum and add 10 minutes a day for a week, then another ten the following week. Follow this pattern until you reach 60 minutes. Then add another day if you really want to kick it up a notch.

I’m crunching like crazy, where’s my six pack?

First and most importantly you’ve got to incorporate aerobic activity into your routine. Aerobics burns fat, so you have to get rid of the fat layer in order for those abs of steel to show up. Keep in mind that a layer of fat doesn’t have to be inner tube size to thwart your best efforts. Are you crunching correctly? Tighten your abs from the lower section up. This generates more muscle activity. Don’t just do crunches for the upper abs. Work the entire core, upper, obliques (waist) and the lower abdominal section.

Fitness and weight loss fads come and go. Make sure you stay. Stick to your guns. You’ve decided to become healthy and fit hang in there, it will happen.

Craving Caveats

Is there a food that you feel that you just can’t live without? Often we say we’re addicted to certain foods. Addiction is a strong word and a serious problem that often requires medical and psychological intervention. Somehow the longing for chocolate doesn’t seem to require such drastic measures. However, certain foods are triggers that can destroy the best laid plans. When the hankering strikes, consider the following.

Don’t Deny it -

Remove whatever it is you want from the forbidden list. Knowing that you can have it whenever you want it takes some of the pressure off.

Exercise Purchase and Portion Control -

If this food sends you into a feeding frenzy either don’t buy it or by the smallest size possible.

Don’t Go There -

If your route home or to work takes you by the bakery with the best chocolate cookies on the planet, take a different route.

Be Selective -

Are you the proud owner of a sweet tooth? Have your sweet treats in moderation, but remove as much sugar from the rest of your diet (dietary intake not rigid eating plan) as you can. Look for hidden sugars by checking the labels of sauces, breads, jellies and jams.

Walk it Off -

Sometimes a quick walk or ten minutes of any type of exercise is enough to quell the craving.

Own it -

Often cravings are associated with emotional eating, and the best way to deal with that is to face the emotion. Acknowledge the problem; you can’t eat enough of any food to make it go away. If you need help dealing with it, seek it, please.

Cravings aren’t the only roadblocks.

I Want My FTV

Don’t we just love Rachel Ray and Paula Deen? Watching the food network has inspired more high fat, calorie dense meals than ever. Learning to cook fabulous meals from celebrity chefs is a good thing. The challenge is to make a healthier, slimmed down version.

Is Nighttime Really the Right Time?

Night noshing is a prime offender when it comes to eating right. Eating regular meals throughout the day will help to curb night feedings. But, in the oft chance that the munchies strike after dusk, you can satisfy them, and stay on course. Fruit is always a wise choice, and crunch it don’t sip it. By eating the whole fruit you’ll get the fiber benefit and it will stay with you longer. Popcorn is also a good choice and it’s also a whole grain. Now you know butter isn’t an option, have it natural. If those ideas won’t quite cut it, try tea, and whole wheat toast with a couple teaspoons of peanut butter.

Waste Not Waist Not

We have all been card carrying members of the clean plate club. It’s time to throw away your platinum cards. Parents don’t feel you have to eat what the kids leave on their plates either. Try eating slower and start out with half the amount that you would eat. If and this is a big if, you are still hungry then eat half of the rest of the portion that you would have dished up. Remember we’re talking about healthy portions, not the super-sized variety.

Like anything else you want to excel at, healthy eating takes practice and it takes planning. Find ways to make it fun, healthy and satisfying. Pull out the good dishes and the crystal. Set a pretty place for eating, light some candles, and relax. Life is too short not to enjoy one of our favorite pastimes.

Can you get fit and healthy if you’re not focused and sure of why you want to do it? Sure you can. Will the results be permanent? In all likelihood, no. Without the proper mindset, you will be easily distracted from your goal. In addition, workouts and healthy eating tend to be more of a chore rather than something you look forward to.

Step One

The first phase of your healthy makeover should be informational. Spend a fair amount of time soaking in as much info as you can about fitness and nutrition. Pull out those cookbooks that are collecting dust and get some new recipes. Most cookbooks have light recipes that can easily be adapted to your tastes. If you tend to surf the net, or play solitaire while at work, do some research instead. (Make sure you have one of those screens where you can hide what you’re doing in case the boss walks by). This stage may have to be re-visited if motivation starts to wane. Most important, be flexible and be prepared to experiment, and give yourself permission to succeed. Another point to ponder is that the road to optimal health, well-being and fitness is paved with more than the physical. A total integration of mind, body, and fitness is the winning formula.

Emotional Fitness

Over half of our energy level depends on our emotional fitness. Enthusiasm, motivation, fun and satisfaction should constantly be replenished. These emotional energies are in balance when we get sufficient activity (that we enjoy) and eat well.

Mental Fitness

In order to be in perfect balance, (or as close as we can get) you must train your mind as well. Try a few mental exercises daily.

• Try spending five minutes of mental or physical activity for every hour you spend at the computer.
• Do word puzzles, and crosswords. If you have space do a jigsaw puzzle.
• Laugh. A little goes a long way and will improve your mood, decrease stress, and it’s reputed to burn calories.
• If possible rearrange your office and brighten it up a bit.
• Be ambidextrous.
• Chill out and just be still for a few minutes. Take some slow deep breaths, or meditate.
• Once a day multiply together two double-digit numbers without pencil and paper.

Go Easy On You

Every workout and grilled chicken breast will not make you jump for joy; no matter how committed you are to the cause. There will always be those days when real bacon is more appealing than turkey, and watching Scary Movie 3 wins out over the treadmill. When that happens don’t beat yourself up about it, just get back on track.

Ever wanted to nod off after lunch? Have you said “I’m just gonna close my eyes for a couple of seconds” and had a co-worker shake you back into consciousness? A few effortless stretches will leave you awake and agile, and gets the blood flowing.

Onward and Upward

Stand up and raise both hands above your head. Alternating hands reach for the ceiling as if crawling upward. Do this about 3-5 times each side.

Hallelujah

While sitting stretch your arms up over your head. As you inhale arch your back a little. Relax, exhale and repeat 2 more times.

For your Forearms

Lift your arms straight out to the sides (you can sit for this one). Alternately flex and extend your hands, you should feel a slight pull on your forearms.

Connected Clasp

This will improve your posture as well as stretch your upper arms. Take one arm behind your back and bend it upwards, with the hand reaching towards the opposite shoulder. With the other arm raised and bent downs over your shoulder try to clasp your fingers. Can’t do the fingers? Just try to get your hands as close together as possible. Hold it briefly ( I probably didn’t need to tell you that) then repeat in the opposite direction. Keep trying this one until you make the connection.

Two in One

Stretch your arms and chest in one easy move. Remain seated and link your hands together behind your back, over the top of your chair. Lift your arms slightly, and push away from your body, hold for 8 seconds and repeat two more times.

Now for your Legs

Standing straight hold onto to the back of a chair with your right hand, or use the overhead bin for support. Next raise your left leg straight out to the side, obviously ladies this won’t work unless you’re wearing pants, or want to cause a stir in the office. If you need more balance extend your left arm in front of you. Hold that position for a count of five and return to starting position. Switch sides and repeat. Work towards not holding on for support and you’ll also be working your core.

Calf Stretch

Sitting upright lift and straighten the leg, then flex your foot. Repeat several times each leg. How easy is that?

Hamstring via Knee Lift

To stretch your hamstring, stand and lift one leg. Grab your knee and pull it towards your chest. Relax and repeat with the other leg.

Opposites Attract

Don’t leave your quadriceps out. While still standing, bend your leg behind you and grasp the top of your shoe pulling your leg further up towards the low back. You will feel this. Hold on to a chair, wall or willing co-worker for balance. Relax and repeat with the other leg.

Snap to it

We tend to hold tension it our abdomen, and even that can leave you less flexible around your mid-section. You never know when you may have to hula-hoop. Even though this isn’t an actual stretch it will relieve the tension. It also may be one to sneak off to the stairwell and do.

Sit cross-legged and place your hands on your waist or thigh. Exhale completely. Without inhaling, tighten your abs as much as you can. Then snap them in and out as quickly as you can 5 times before taking a breath. Stop laughing and try it,
please. Relax take another deep breath and try it again.

Grand Finale

Drum roll please…End your workplace stretching with the seated cat stretch. Pull your chair back from the desk so you’ll have more room, and avoid a concussion. Bend forward and grab your ankles, then arch your back to stretch. Relax and repeat a couple more times.

Our bodies are designed to be in motion. Having a sedentary job doesn’t mean you have to sit the whole time, get up and move. Your body and mind will appreciate it.

In the 1940s American psychologist William H. Sheldon established the three main body types, ectomorphs, endomorphs and mesomorphs. These are not written in stone; some people are combinations. Check them out and determine which best describes you. You’ll also find info on some of the best ways for you to train.

Ectomorphs
A one-word description for this body type is slim. Ectomorphs stay slim, in part, because of their higher metabolic rates. Ectos are typically the envy of mesomorphs and endomorphs. Because in all likelihood they’re tall, slender, with narrow hips, long arms and legs, and have a hard time gaining weight. Think ballet dancers, models, or long-distance runners. Good examples are Giselle or Cameron Diaz; the girls that have legs up to their necks. Or Adrian Grenier of HBO’s Entourage. Ectos must follow precise workout regimens to add significant muscle. You’ve probably heard them say (and much to your disdain) “I don’t care how much I eat, I can’t gain weight”) Yeah right. Ectos represent a very small portion of the population. If you‘re an ecto, your muscle and bone outlines are usually visible (especially if you are an extremely thin ecto), and you normally have less fat and muscle mass than people with other body types.

Resistance Training: Build up muscle with 3 sets of 8 moderate to heavy weight training exercises per body part. Use a moderate-to-heavy weight that you can lift with good form for 8 repetitions. Consider doing a split routine where you work some parts of the body one day and then others the next.
Cardio: 30-40 minutes of cardio three to four just for the health of it.

Endomorphs
Endo’s must watch what they eat, and are often heard to say they gain weight just by looking at food. Often classified as curvy. The soft, flowing curves of an endo are similar to that of an hourglass in more ways than one. Where do the sands of an hourglass tend to settle? In the bottom of course! Endo’s body fat tends to settle in the nether regions of the body. The good thing is that most endomorphs don’t have all the features of characteristic endomorph, but a blend of features from other body types as well. An endomorph body typically has the capacity for high fat storage, and unfortunately puts fat on pretty easily. Their bodies resist losing weight and body fat no matter how restrictive they are with their eating. (Drats!) Although all body types are susceptible to excessive weight gain; endo‘s, are more inclined to become obese. An endomorph’s metabolic rate generally is slower and they don’t process carbohydrate intake as effectively. (Double drats!!) Endomorphs fare better with an elevated level of protein, plus reduced and better carbohydrate intake. Look for most of your body weight to be from the middle to the knees. You’re most often described as pear-shaped. Structurally, as an endo, you have small to medium bones, limbs that are shorter in relation to your trunk and musculature that is not well defined. Look on the bright side, you’re in good company; Janet Jackson, Beyonce¢ and J-Lo are classic Endo‘s and look what they‘ve done with their bodies. All is not lost.

Resistance Training: Play up your curvaceousness by toning and sculpting your muscles. Perform a total-body weight training routine three times a week that consists of two sets of resistance training exercises per body part. Do 8-12 repetitions per set using a moderate to light weight. To improve body symmetry, you may want to double up on upper-body exercises. Consider my Lower Body Blast one of your best friends.
Cardio: Do 30-60 minutes of cardio work 3 to 6 times a week at a moderate level to burn more fat and calories.

Mesomorphs
Or meso‘s, for short are the muscular group. If you’re a meso, your body type is usually the envy of all gym rats because you can increase your muscle size quickly and easily. The well-developed, rectangular shapes of mesomorphs are representative of their thick bones and muscles. The down side is that, chances are if you‘re a meso, you may also have poor flexibility. A classic mesomorph feature is a well-defined chest and shoulders; both larger and broader than your waistline. You also tend to have tight abs, and your hips are generally the same width as your shoulders (females). If that’s not enough, your hiney, thighs, and calves are all toned and defined. (Geez) Although mesomorphs generally store fat evenly all over their bodies, they can become overweight, and have a hard time losing weight if they are sedentary and consume a high-fat and/or high-calorie diet. Keep it movin meso’s!! Mesomorphs make great athletes and excel in sports that require great strength, short bursts of energy, and lots of power. In school you were probably popular in gym class and at the playground. You were never picked last for any team. As a mesomorph the treadmill and stair stepper are your least favorite pieces of equipment. You’d rather have a free-weight over an elliptical any day. Jessica Simpson, the Williams sisters and Bruce Willis are classic meso‘s. Lady Meso’s take heed; your body type tends to have more testosterone than the other two types.

Resistance Training: Light-to-moderate weight training done 3 times a week for muscle shaping and sculpting as compared to increasing size. Do 4 sets of 12 repetitions using light to moderate weights for each major muscle group.
Cardio: 4 times a week for 40-60 minutes done at a moderate to fast pace to achieve and maintain a lean physique. 30 to 45 minutes per session. This will promote a healthy well-balanced physique.

Trying to whittle your middle? Is the thought of doing one more crunchy driving you bonkers? Fret no more I’ve got some moves for you. You can never have too much ab info so let’s get this party started!!!

Superman/Woman
Lie down on your stomach with your arms and legs extended. Inhale as you lift your arms, upper body and legs off the ground, lengthening your spine. You don’t have to lift high only a few inches. Hold for 10 seconds, release and repeat twice more. This strengthens your core and lower back.

Hover
Kneel on all fours and place your forearms on the floor. Raise your knees off the floor putting your bodyweight on your forearms and the balls of your feet. Hold for 30 seconds. Wait it gets better! Bend your right knee bringing it down until it almost touches the floor. Raise it back up and then bend the left knee. Alternate sides for a minute. You will be a tad out of breath. The hover works the waistline big time.

Exercise Ball Stabilization
Using a properly inflated exercise ball, get into push-up position with your hands on top of the ball. Next, with your elbows straight move the ball side to side as far as you can with out losing your posture. Try 5 to each side. This is not the easiest thing to do and it will take some practice.

Ball Clock

Get into push-up position with your feet on top of the exercise ball. With your elbows straight walk your hands over one another in a clockwise position until you have completed a full circle. Repeat in opposite direction. Try two to each direction.

Inchworm

OK, you’re really going to think I’m crazy with this one, but give it a try. Start in the push-up position. Gradually walk you legs and hands together and then apart as far as you can. Try 3-5 times.

Just one more and I’ve saved the best for last.

Windmill

This will challenge your core and your balance. Stand on one leg with your knee bent 45 degrees. Contracting your core will help you to stabilize.. Now extend your arms out to each side and then, keeping them straight, point one hand to the ceiling and touch your toe with the other. Do this slowly (the only way you can) and work on maintaining your balance. Do 5 to each side. You’re a pro when you can do this without any wobbles.

Do these exercises you every other day and watch that muffin top disappear. Keep in mind that you still have to mindful of your eating, continue with your aerobic workout, and upper body resistance training.

We’ve been told for years by our moms and the medical community to drink milk for stronger bones and teeth. As women we also know the benefit of dairy products for the prevention of osteoporosis. Add to this the findings that consuming three or more servings of dairy products each day has been associated with lower levels of obesity. Keep in mind all the other vitamins, minerals, protein, and who could forget the calcium obtained from milk products, and you have almost have a perfect nutritional supplement.

Then every so often something new comes along or something old is revamped and reworded to make us pay attention. One of those buzzwords is probiotic. Probiotics are the friendly bacteria that are most often found in yogurt and cheese. These good bacteria help with digestive balance and immunity. Not quite a laxative but it helps to get things moving, so to speak. The name of this friendly bacteria is Lactobacillus casei. Now that’s just a little FYI for you. I’m sure you won’t be searching the dairy isle specifically looking for that strain. Manufacturers have done that work for you and their products proudly proclaim their gut adjusting capabilities.

Probiotic bacteria have long been associated with dairy products. This is because some of the same bacteria that are associated with fermented dairy products also make their homes in different sites on the human body, including the mouth, and the gastrointestinal tract. That’s why some of them can play a dual role in converting milk into fermented dairy products like yogurt and cheese.

Dairy products can provide a delivery vehicle for probiotics. Making its way through the human digestive tract can be a challenge for bacteria and dairy products can protect them. Acidity in the stomach and exposure to digestive enzymes and bile in the small intestine can lead to the destruction of some orally administered probiotics. Eating probiotics with food, including milk, yogurt and other dairy products, buffers stomach acid and can increase the chance that the bacteria will survive into the intestine. This all sounds like such a complicated process but one that’s in our best interest.

Live cultures in dairy foods carry a positive image. The word bacteria doesn’t conjure a friendly image, but we’ve become accustomed to the phrase “live cultures”. Sounds very high tech and space age, doesn’t it. The healthful properties of probiotic bacteria and the healthful properties of milk products are a match made in heaven. A dairy product containing probiotics makes a healthy and profitable package.

If you’re interested in trying a really good probiotic product, try Kashi Vive Toasted Graham & Vanilla Probiotic Cereal. One serving size is 1 ¼ cup, which is a pretty healthy size and only weighs in at 170 calories. You’ll also get 12 grams of fiber and 4 grams of protein. It tastes good right out of the box or serve it with fat free milk or just sprinkle some on your yogurt.