Healthy B.P.M.

Fitness for weight loss isn’t all 140 BPM or complicated choreography. Neither is it organized sports or lifting massive amounts of weights. Those are great modalities but there’s more. If you’d prefer something more quiet and laid back, try Yoga. Don’t let any preconceived notions fool you. This ancient art can and will deliver. Here are a few tips to make the Yoga experience work for you.

• Try not to spend too much time looking in the mirrors if they‘re nearby. Pay more attention to the experience rather than your performance.
• Tune in to the sensation of the movement, the smaller the movement the better and the more you want to be aware of them.
• Learn the difference between being challenged and aware, and then go for both, but at your own pace.
• Give yourself permission to rest when you feel overworked. It’s part of being aware.
• Don’t berate yourself for what you may feel is wrong. Paying attention to your self talk will help you to appreciate your efforts and allow you to open up to the movement.
• Be consistent with your Yoga practice. Arrive early enough so you don’t feel you have to rush or play catch up. Pick up on the positive energy of those around you.
• Bring a mat, towel and water bottle to class.
• Other than the specific poses, develop: persistence, self-control, wisdom, kindness, gratitude and self love. These will enhance the quality of the movement and your Yoga experience.
• Sit in on a class before you decide to sign up for it. Make sure the teacher’s style is a fit for you.
• Don’t give up.

Green tea like regular black tea comes from leaves of the Camellia Sinesis plant. Unlike black tea, green tea leaves are steamed, or baked, shortly after plucking. Black tea is oxidized, often referred to as “fermenting” after plucking. Because green tea is not fermented, the finished leaves are very similar to the natural leaves from a tea bush.
An average cup of green tea contains approximately 30 mg of caffeine. This compares to a cup of black tea, which has about 40 mg, and a cup of brewed coffee, which has 120 mg of caffeine.

Green tea has been used for centuries and still remains one of the most popular teas in China and contains powerful antioxidants which may help fight against heart disease, cancers and other diseases. More recently studies have shown that green tea may be beneficial to weight loss.

The study showed that people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than those who drank a bottle of regular oolong tea. The findings appeared recently in an issue of the American Journal of Clinical Nutrition. Most teas contain large amounts of polyphenols, which are plant-based substances that have been shown to have antioxidant, anticancer, and antiviral properties. What’s so great about green tea is that it is super rich in a type of polyphenols called catechins. These substances have also been shown to have anti-inflammatory and anticancer properties. Recent research in animals show that catechins may also trigger weight loss by stimulating the body to burn calories and decrease body fat. These catechins also have properties that reduce the bad (LDL) cholesterol levels.

These same studies showed that people who drank a bottle of green tea extract everyday for three months lost more body fat than the participants who drank regular tea. It is thought that another chemical, epigallocatechin gallate (EGCG) found in green tea raises the metabolism while also releasing the hormone noradrenaline which is an appetite suppressant.

Based on the recent research you would need to consume at least 4 cups of green tea daily to see any results. It is definitely an acquired taste. If you decide to load it up with sugar and cream you’re negating the benefits. In the oft chance that green tea isn’t your cup of tea, There are now also green tea supplements on the market which provide higher concentrated doses of green tea in a capsule form. The quality of the supplements will vary so it’s best to do your research.

Now that you know the potential weight loss benefits of green tea, don’t rush out and raid the shelves. Eating healthy foods in moderate portions along with a sound fitness plan are your keys to permanent weight loss.

The 24 Hour Fitness Center is like your one stop shop to everything about fitness and your well-being. Imagine it as the Wal-Mart of the fitness industry. 24 Hour fitness centers are located in a number of areas in the state. They’re pretty well stocked with weight training and cardio equipment. At some locations, fitness gear is also available. 24 Hour Fitness centers all have locker rooms and – believe it or not – baby sitting accommodations. That kind of eliminates the no babysitter excuse doesn’t it? Over all, the 24 Hour Fitness center is a complete, clean and extremely well maintained facility that caters to all your fitness needs and preferences.

Join Us
It is very easy to get started on your path to fitness. 24 Hour Fitness centers have over three hundred clubs located in the whole nation and are open for 24 hours. There is no long term contract to sign up in. You have the option to pay monthly, but you are offered a complete personal training package that suits your body type, body weight and built so you are ensured with a service that is truly personalized.

Where do you Fit in?
24 Hour Fitness centers give you the option to choose the club of your desire. The active club involves group exercise as well as free weights and cardio machines to help you burn off that fat. If sports are your thing then t he sport club also includes everything in the active club but with additions such as basketball, heated pools and whirlpool. The super-sport club also includes the amenities found those in the active club and the sport club but with more additions such as massages, a sauna as well as a steam room. The ultra sport club is the works. It includes most of the amenities found in the active, sport and super sport club, plus a day spa, courts for racquetball as well as an executive locker room.

The Path to Performance
It all depends on what you want to achieve. 24 Hour Fitness centers offer specialized fitness programs if you want to improve their performance in a specific sport or if you’re seriously training for competition. These programs are designed by athletes, are intense and have resistance and cardio workouts. After your exercise, a metabolic rate test is conducted. This route is designed for those who want to get started as soon as possible but have no clear and specific idea how. This is clearly the best option for them because all the information on nutrition, resistance training is learned through this program. A regular exercise plan is just one leg of the journey on your path to good health and well-being. Nutrition is also one of them. The 24 Hour Fitness franchise also helps with menu planning if you’re on the performance path.

Who’s Who?
Several celebrities have also put their mark on this brand. Andre Agassi, Magic Johnson, Shaquille O’Neal, Lance Armstrong, and Derek Jeter all have 24 Hour Fitness Clubs. These celebrity hot spots offer the basic amenities as well as equipment specific to their particular sport.

Retail Therapy
Each center also carries a line of apparel, nutrition products, gift cards, and some home workout equipment. If you’re thinking getting a gym membership check them out. They also offer a free 7 day pass so that you can try them on for size. Take a peek around their site, find out if there’s a center in your area. http://www.24hourfitness.com

When we live in a total or optimal state of wellness, we candidly look at our capabilities and limitations and do what we can to change the things are within our control. Many of us expend too much energy worrying about our weight when we can readily do something about it. Understandably there are individuals who are morbidly obese, that may require medical intervention to lose weight. There are also those who have severe and debilitating medical conditions that don’t allow them to be physically active. For the rest of us, it’s time to cross worrying about our health off our list of worries and get down to business.

Stress Management

Day to day living comes with a certain amount of stress that can’t be avoided. Other types we bring on ourselves. In many cases, the first reaction to stress is to reach for comfort food, which is not always in our best interest. Can you identify with any of the following symptoms?

• Increased boredom and or irritability
• Perpetual “Woe is me” feeling
• Increased use of alcohol, food or other drugs
• Problems concentrating
• Frequent headaches, backaches or muscle aches
• Feelings of impending doom and gloom
• Sleep disturbances

Half Empty or Half full

Believe me that is a very short list. Handling stress can be challenging, it all depends on how you look at it. The most effective way to handle it is to learn a few stress management skills.

This is also where that elusive balance comes in. Family, work, health, finances, and the state of the world all vie for our stress related attention. Which ones do you give in to on a regular basis?

If you’re unable or unwilling to identify any of the above symptoms try a stress self test. No need to share the answers with anyone.

How often do the following occur in your life?

1. Not at all
2. Rarely
3. Occasionally
4. Often
5. More than I care to admit

*My home life is awful 1 2 3 4 5

*I’m on a diet 1 2 3 4 5

*Someone in my family is ill 1 2 3 4 5

*I’ve got money problems 1 2 3 4 5

*My energy level is -0 1 2 3 4 5

What would you do if?

• Someone cuts to the front of the line at the bank
• The same bank sent you an overdraft
• Despite repeated warnings, your teenager continually breaks curfew
• Your spouse wants to talk about a subject that makes you uncomfortable

Again, there is no right or wrong response. This is just to get an attempt to get you to determine your response to possible stressors.

We’ve all heard of weekend warriors. At some point geeked up by our new quest for fitness we may have been one. Don’t be fooled by the weekend part of the moniker. Overdoing it can occur any day of the week. Lured in by the thought of if some is ok more must be better, we get in over our heads. Part of this syndrome is also impatience. Who really wants to wait six weeks or six months for results?

Slow and Steady
No matter your level of enthusiasm or fitness experience, injuries are a fact of life. That doesn’t mean you don’t take precautions, and be prepared; it means you should be aware of what’s going on in your body and in your environment. So what does a fitness newbie or veteran do?
If you’re a newbie, check with your primary care physician to make sure you are ready for a fitness plan. Prior or existing health conditions may prevent you from doing certain activities.
Make sure you have the appropriate equipment. A helmet is a good idea if you’re riding a bike. Jogging in slippers is so not a good idea. Most sports also require protective gear and if you’re working out in a gym, pay attention to the condition of the equipment.
I know you’re all fired up and ready to roll, however a warm-up is good insurance. It prepares the body for the activity to come. If you’ve been away from your selected activity for a while don’t think you can pick up right where you left off. Ease your way back into it. At the other end of the spectrum, cooling down after a workout is equally important to restore your body to it’s resting state.

Sprains,Strains and Other InjuriesHere’s a quick first aid lesson. A sprain is tissue damage to a ligament. Most commonly we hear of sprained ankles. A strain is tissue damage to a tendon. This injury may require physical therapy for proper healing. Bone fractures come in different degrees and some can even go unnoticed. If you have a concussion I think you’ll know it right away. This is an injury to the brain itself and doesn’t always result in unconsciousness.

Put Some R.I.C.E on it
No not the kind that’s good with gravy on it. R.I.C.E is an acronym for the treatment of acute injuries, which includes most sprains and strains.

R- Rest. This depends on the location and extent of the injury and should allow enough time for repairing the injured tissue.
I- Ice. Applying ice or a cold compress constricts the blood vessels and reduces swelling. Never apply ice directly to the skin. This could cause further damage. Gel packs, ice in a zippered bag, chemical packs and even frozen produce all serve the purpose. Ice is applied for 20 minutes followed by 40 minutes of rest.
C- Compression. An Ace bandage is the norm, however my mom used to make a pretty good one out of torn sheets and panty-house. Hey she was resourceful!!! Take care to make sure the area isn’t wrapped too tight. Cutting off your circulation isn’t the goal.
E- Elevation. Elevating the injured body part is also used to limit swelling. Raising an injured extremity above the heart utilizes gravity to help reduce the swelling.

There you have it. Go forth, slowly and get that healthy body.

One of the greatest benefits of having a support system is being able to vent. Never underestimate the power of venting to help prevent a wild feeding frenzy. If you are now or ever have been an emotional eater you’ll know its value. Too often we keep things bottled up inside. When those bottled feelings come bubbling to the surface the first instinct is to ignore them. However those pesky little emotions and unresolved feelings just won’t go away. Layer upon layer of emotional garbage continues to build. Frustrated by our inability to deal with them, we try to stuff them back where they came from. And how do we do this you ask? With chocolate, sugar, deep fried anything, a side of Ben & Jerry’s and a pitcher of Margaritas to wash it down. Now we’ve topped the emotional snafus with guilt from binging; and you know where I’m going with this.

No one wants to deal with unpleasant feelings or situations, but sooner or later we’re faced with a couple. Now back to the venting. Having someone to hear you out is a stress reliever. If you’re the person being asked to listen, give it your all please. There’s nothing worse than baring your soul and having the other person’s eyes wandering or glazed over. Sometimes you just need to have someone listen, and most importantly to know that someone else cares. If that person has a workable answer to your dilemma, consider yourself saved from the high calorie merry-go- round. Not to mention the stress relief.

Of course there’s always therapy, but that can get real expensive and very impersonal. On the other hand, that may be what you need; someone far removed from the situation who if asked for advice, can give it unbiased. If neither of those options work for you, put pen to paper and write it out. Just seeing your feelings on paper may be the jumpstart you need to put things in perspective. How much better is it to see your feelings on paper than have them show up on the scales. You can’t eat away loneliness, disappointment, guilt or anger. Don’t forget how those pent up feelings can manifest as physical stress; talk about adding insult to injury! Find a way to deal with stress and negative emotions before they deal with you.