Healthy B.P.M.

How long will it be before we’re deluged with another round of how “she” got in shape after the baby? Or should I say ‘babies’. I’ll bet you a dollar to a donut that somebody, somewhere is already straining at the bit to let us know how Angie got her body back. Why do we care? When will celebrity hawkers realize that Angie, Gwen, Jessica and Nicole don’t have the magical answer? Yes they have money, plus trainers, chefs and nannies to watch the kids while they workout. But they still have to do the work. Don’t think for a minute that they don’t have the same temptations as we do. While they may now crave the same foods as we do, you can bet they fall off the wagon occasionally themselves.

Keep this in mind also; when you see the first published picture post Knox and Vivienne, the weight loss didn’t happen overnight. Girlfriend had to break a sweat and more than likely make some changes to her eating plan.

Do your own thing; eat healthy foods that you love. Just because a celebrity says that such and such is the greatest thing since sliced bread, don’t eat it if you don’t like it. If Angie says that she does 200 crunches a day good for her, that doesn’t mean that will work for you. Find out what works for you and stick with that. Now on the other hand if 200 crunches a day fit your mood and your lifestyle, have at it. Just do it without whining and complaining. Your body, your choice, no celebrities allowed.

Before I give you part two of the workout, I want to share one more tip about interval training. Adding intervals to this workout will really kick things up a notch. A significant component to any form of interval training is to do it after resistance training. Most of us are locked in to doing cardio first and then the resistance. Change your workout and you’ll see the results you want. When you add intervals after cardio your glucose stores are just about empty and that’s when the fat is used as main source for energy. So go for it!

Band Lunge - Works the Legs ( Do 2 sets of 12 )

Stand with your feet hip-width apart. Breathe in as you take a step forward, breathe out as you return to start position. Take a large step forward and place the band under your arch. Both legs should be extended, feet parallel, with your leading foot flat. The heel of your back foot should be raised. Hold the handles of the band with an overhand grip and bring them up to shoulder level with your palms facing forward. Slowly, bend your knees and stop just before the knee of your back leg touches the floor. Pause and then extend your legs, pushing through the heel of the leading leg until you are back to start position. After completing all reps, switch legs and repeat. Keep your back as vertical as possible throughout the exercise. Take care that the knee of your leading leg remains in line with your ankle as you bend your knee.

Band Pullover - Works the Back ( Do 2 sets of 12 )

Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned above your head. Lie flat on your back and grasp the handles of the band in an underhand grip. Extend your hands over your head, keeping them shoulder width apart. Make sure that your low back is flat on the floor and your abs are tight. Exhale as you pull down; inhale when returning to start position. With tension already in the band, pull the band over and down, creating a large arc until both hands reach the sides of your legs. Pause, and then slowly allow your arms to return back up and over following the same line, until they are back to the start position. Be careful not to arch your back. You may want to bend your knees to keep pressure off your low back.

Band Bent Over Row - Works the Back ( Do 2 sets of 12

) Stand with your feet shoulder width apart and bend your knees slightly. Place the band under your feet and bend forward at the waist so your torso is about 45 degrees. Keep your lower back straight, being careful not to arch your back. Tighten your abs. Grasp the handles of the band and extend your arms down to the floor until they are straight and directly underneath your shoulders. Inhale as you pull the band up, exhale as you return to start position. Bend your elbows, retract your shoulder blades back and down. Pull up on the hand until your hands reach your chest then slowly straighten your arms back to the start position. Stop when your arms are fully extended. The bent-over position works your spinal erector muscles isometrically. Go ahead and experiment with different grip widths or place your feet slightly wider apart for a more intense workout.

Ball Band Overhead Press - Works the Shoulders ( Do 2 sets of 12)

Sit on the ball and place the exercise band under both feet. Grasp the ends of the band and bend your elbows so that your hands are in front of your shoulders with your palms facing forward. Exhale to raise your arms, inhale to lower them to start. Grasping the band, raise your hands above your head. Remember to keep your shoulders relaxed and down. Inhale and lower back to start and repeat for all reps. This is a great exercise to get that strong upper body that you’re looking for. It’s also a great core muscle strengthener.

Are you struggling to lose those last 5-10 pounds, or do they keep coming back? You may also be in the position that losing 5-10 pounds would be a great jumpstart, no worries there either. Here’s an upper and lower body routine that will give you the symmetry you‘re looking for. I’ll give you four exercises this week and finish with the final four next week. Give it a try why dontcha and remember you don‘t have to use the ball, it‘s nice but not necessary.

Ball Band Wall Squat - Works the Legs (Do 2 sets of 12)

Place a ball between your back and the wall and inch your feet away from the wall and let your body weight lean into the ball. Your feet should be about 1 to 1 ½ feet in front of your hips. Cross your arms in front of your chest. Inhale when sliding your back (and the ball) down the wall; exhale when rising to standing position. To increase the resistance, (I heard you say yeah right!) place a band under your feet and grasp an end in each hand. Bend your elbows and bring your hands to shoulder level. Keep constant pressure and with your back on the ball, roll it down the wall, while bending your knees until they reach 90 degrees. Pause, exhale and return to a standing position. Keep your abs tight and hands engaged as you go through the full range of squats. I’m sure you can tell that this really works.

Ball Band Chest Press - Works the Chest (Do 2 sets of 12)

Lie with your upper back, neck and head supported by the ball - place an exercise band between your back and the ball. (No ball, just lay on the floor) Grasp the band in each hand and bend your elbows at 90 degrees. Exhale when pressing hands up, inhale as you return them to start position. As you press your hands towards the ceiling, exhale. Inhale as you bring your hands back down to starting position. This one tones your back, your abdomen and your thighs. Remember to keep those hips lifted throughout.

Ball Leg Lunge - Works the Legs ( Do 2 sets of 12 )

Begin by standing just in front of the ball (or chair) and place your left shin on top. Place your hands on your hips. Inhale as you bend your leg; exhale as you come back to standing. Now, bend your right leg, reaching back with your left leg as you move the ball away from you on the floor. As you rise back to start, exhale. Switch legs and do it again after finishing the first side. This is a great exercise for your thighs and buttocks, but you’ll also notice that it works your abs too. More bang for your buck baby!

Band Single Arm Chest Flys - Works the Chest ( Do 2 sets of 12 )

Make sure that your band is shoulder height, attach the band to a door or other suitable anchor. Since you’ll only be using one end of the band, make sure that the opposite end is secured to an anchor point. Stand with feet hip-width apart with the band on the side that you are working. Grasp the handle of the band with your arm extended out at shoulder level. Rotate your wrist so your palm is facing forward. Exhale as you bring your arm across in front of you; inhale when you return to start position. Bring your arm across your front to just past the mid-chest. Keep a slight bend in the elbow throughout the movement. Slowly, return back to the starting position. Your shoulders should remain parallel to your hips, so be careful not to rotate your upper body. Change arms and repeat the same for the other side after finishing all reps. To increase the resistance, slowly rotate your body away from the band.

I bet you feel toned up already!

So you’d like to join a gym or health club , but how do you choose? Gyms can be effective motivators, and can also be extremely frustrating. Before you choose make sure that it suits your needs and goals. And before you do that, first decide what is your priority. Here are some guidelines :Location, location, location. This is one of the first things you want to consider. If it’s far from home, it’ll be just another excuse not to work out. You also have to consider the cost of petro these days.

Are the employees friendly and nice? Will they be able to help you reach your goals? Make sure the instructors and trainers have the experience to work with you. Preferably they should be certified professionals. Inform your fitness professional of any physical limitations.

What kind of programs do they offer? If they offer group classes you should be able to get a free pass to check them out. Some facilities have their own dietician and physical therapists. This is a great additional service, but it will probably cost you.

Is the equipments in good condition, and is there enough of it? Otherwise, you will waste your time waiting for your turn. Also make sure that the facility is open during the times you are most likely to work out.

Is the facility well maintained, clean and safe? If you see a lot of “out of order” signs, it could be something to think about. Are the floors cleaned regularly to avoid accidents? Is there enough room for everyone? Also check if the facility is located in a safe and well lit area.

Another factor is the membership. Are they friendly? Gyms are often venues for social interaction. Take time to drop by and meet the members of the club before you sign on the dotted line. Other members can be your buddies in the near future and should be considered.

What is the schedule of classes and will they be convenient for you? Find out what classes are offered at a specific time and consider if you will be available at the schedules given.

How much would it cost you? It is important to know the monthly membership fee and what it covers. Some fitness clubs have hidden charges and you want to know beforehand. Check if they have promotions or discounts and what other services are included in a basic membership package. It is also important to know how long the club has been around and how often they increase rates.

How is it different from other fitness clubs? Don’t just stick into one club. Try to visit as many clubs as you can and make a comparison. Then you can narrow down your choices to the facilities that meet your needs and priorities.

What do people say about it? Take some time to get feedback from other members. Ask their opinion and let them tell you about their experiences there.

Choosing a fitness club is just like trying on clothes. Don’t be pressured. Take your time to review and gather enough information if you’re still not sure which one to choose. Once you have made your choice, enjoy and make the most out of it. Happy Training!!

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.Here’s a rough draft for you to follow.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.

Did you know that 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.

Then there’s the mental part of the equation. 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.

Once upon a time pedometers were very popular and it seems everybody had one. If you have one, where is it, securely fastened on your hip or in the back of the junk drawer? Like most gadgets, they go in and out of vogue. Dust it off and start using it again. If you’ve never used one and want to give it a try, trek on over to the dollar store and pick up one just to get you started. That way if you don’t keep it up you’re only out of a dollar.The standard recommendation is to achieve 10,000 steps a day, preferably by walking. Good idea in theory but not always practical. If you haven’t adopted a formal walking plan no need to fret, every step you take no matter what you’re doing will rack up the numbers. Put the pedometer on first thing in the morning and don’t take it off until you go to bed at night.The first day or even the first week will most likely not result in 10,000 steps; you’ve got to work your way up. And for those of you wondering, 2500 steps is approximately one mile. Again the pedometer counts the actual steps you take but I’ve found a chart that gives you an idea of how many steps are equivalent to 15 minutes of common activities. On your mark, get set, go!!!!!

• Standing while watering the lawn or garden - 600
• Clearing and washing dishes - 900
• Playing with the kids - 1100
• Carpentry- general workshop - 1200
• Playing Frisbee - 1200
• Bowling - 1200
• Grocery shopping - 1400
• Biking moderately (11 mph) - 1600
• Sweeping - 1600
• Washing the car - 1850
• Mowing the lawn with hand mower - 2350
• Moving furniture - 2350
• Carrying bricks - (hey you never know) 3150

We all know the importance of reading labels right? (Please say yes). However, bread and other products that are similar come in all shapes and sizes so how do we know what is a (meaning one) serving of bread? Here are some examples (each is approx 80 calories) and please make sure you are going for 100% whole wheat or whole grain as much as possible:

 ½ whole wheat bagel (approximately 1 oz)
2 slices of whole wheat bread
½ whole wheat English muffin
1 slice of raisin bread
½ pita bread
1 waffle, reduced-fat (4.5 in square)
½ cup of cooked oatmeal
½ cup of cream of wheat
½ cup of cooked grits
¾ cup of unsweetened cereal
8 animal crackers
½ cup of brown rice (cooked)
½ cup of whole wheat pasta (cooked)
8 reduced-fat ritz-type crackersNow who said you couldn’t have bread?

For some reason and I’m no exception we (the nation) takes an interest in how the “stars�? get in shape. Many a fitness trainer has been propelled in to the spotlight for helping to sculpt the ultimate celebrity body. Well what guy wouldn’t want LL. Cool J’s abs or J’Lo’s rear end? The fact the sometimes escapes curious minds is that they still have to do the work. The hottie of the month can’t pay someone to workout for them.What we have to keep in mind also fit buddies is that the camera can play tricks with you. There’s a lot to be said for airbrushing so let’s not get it twisted. In light of modern technology and often deceptive camera angles, the entertainment industry is home to some pretty awesome bodies.US magazine reports that Natasha Bedingfield and Denise Richards are fans of Pilates. Hey Charlie eat your heart out! All those cha-cha’s and rumbas with Tony helped Marissa Jaret Winokur drop over 50 pounds along with a Cardio Barre class. Speaking of L.L. as in Lindsay Lohan, girlfriend likes to duke it out with boxing. Paparazzi beware!Drop and give me 20! That’s what Mrs. Cruise and Christina Applegate (Christina who?) here as regular attendees of Barry’s Bootcamp. Talk about a no fuss no muss workout.

Hollywood’s hottest bodies have to sweat and groan just like we do to get in shape. Granted they’ve got the mega bucks to pay for trainers, coaches and the most fashionable workout attire, but sweat they do. It all comes down to having the heart and commitment to follow through with your goals. You may not be getting ready for the red carpet, but you can roll out the welcome mat of good health and fitness anytime and anywhere. Take Care and Be Well.

Hey Fitbuddies,We all know we should have more fibrous foods, but tend to think of them as stringy and tasteless. But did you know that something as simple as leaving the skin on a piece of fruit adds fiber to your diet. Also keep in mind that fiber fills you up and keeps you feeling full longer. A definite plus when it comes to dropping pounds. Fiber is also found in whole grains such as breads, cereal, pasta, vegetables and lots of other fruits. Of the 20-30 grams of fiber that the American Dietetic Association recommends each day, we average only 12. Whole wheat bread, whole grain cereal, rye bread, beans, fruits, and vegetables are the highest in fiber content. Increase fibrous foods moderately to prevent bloating and diarrhea, and make sure you get plenty of fluids. Again, by reading food labels you can easily identify the amount of fiber, it’s listed under the total carbohydrate section. A good fiber source has at least 2-3 grams per serving. An especially high fiber source will have five grams or more. Here’s a look at the fiber content of some common foods.

Hey Fitbuddies,Arthritis is an ailment which affects millions of people. I’m one of them and I can tell you it’s no bag of chips. Some people only experience mild discomfort, others are in horrible and debilitating pain every single day. No matter how mild or severe your pain is, you can probably benefit from some exercise. Not only will it improve your overall health, it may also help combat some of your symptoms, leaving you relatively pain free and able to go about your day in more comfort.

Hey Fitbuddies,

Does this sound familiar? You’ve just eaten out. Everything seems fine until you get into bed. First, there’s a general discomfort like you need to belch. When you do, you can taste your dinner from two hours ago. Then your chest begins to feel warm. Clearing your throat begins a burning sensation that extends back down the esophagus to your stomach. Now, you have to sit up. Fully awake, you drink a glass of water to ease the burning but the relief is short lived. This is heartburn. Here are five tips to keep your heartburn under control.

Tip One. Know your triggers. Those who experience heartburn after certain activities can reasonably assume what is causing their episodes. Certain foods can bring on a bout of acid reflux. Like the scenario above, spicy or fatty foods can trigger an attack. Fats digest slower in the stomach. Chocolate can also cause heartburn in certain people. If these or other foods such as fruits and juices or tomatoes, tomato products, and alcohol are suspected of causing your heartburn, avoid them.

Tip Two. Don’t eat late. Going to bed right after eating is a disaster waiting to happen. The acid needed to break down the food is getting revved up. If you lay down, the contents of the stomach shift causing pressure on the sphincter (valve opening) between the stomach and the esophagus. Acid escapes and travels backwards up the esophagus and back into the mouth.

Tip Three: If you must indulge, take a pill. Some people are addicted to their heartburn triggers. If you must have your morning coffee or your weekly dose of Mexican food, head off the heartburn before it starts. Several over-the-counter medications are designed to reduce stomach acid before an episode occurs. These products can be taken forty-five minutes to an hour before a meal. Ask your doctor which may work best for you.

Tip Four: Lose weight. If you’ve never experienced heartburn before, but recently it has become a common occurrence, check the scale. If you are overweight, this could be the problem. For men in particular, excess weight is held around the abdominal area. This extra weight puts more pressure on the sphincter causing acid reflux. I learned this fact from my doctor when I began experiencing heartburn. I started a diet and exercise program to shed some unwanted pounds. After the first twenty pounds, the heartburn I felt at night stopped for good.

Tip Five: De-stress. Stress can lead to weight gain, smoking, drinking, and other behaviors that trigger heartburn. If increased pressures at home or work are leaving you frazzled, confide in a friend or professional counselor. A listening ear now can avoid heartburn later.

The Spiritual AspectWe were created in the image of God/the Creator. That means by birthright we have the same inherent qualities as our creator. The ability to create what it is we desire. Tap into that source energy, that creative potential. Now if we have that inherent ability, losing 15-20 pounds shouldn’t be a problem. Use that energy and ingenious potential that is your connection to your creator and do it. Sickness and low energy are feedback mechanisms. As obvious as this may seem so is weight gain. When you gain weight that’s a cue that something isn’t quite right in your body, you are not living in the natural whole state that you were intended to. Our bodies were not designed to be insufficient or not to function properly. Our metabolism was made to work efficiently digesting food and burning calories. Overeating hinders that process, and it’s not the fault of KFC or Krispy Crème, it’s all you. Build credibility with yourself. Be like the source you came from, which is a perpetual state of wholeness, vibrant health, and abundant energy.

Weight loss advice sells. Fitness advice sells quicker if it makes a promise; like thin thighs in 14 days. Just like we collect exercise equipment that we don’t use, we collect magazines, and books with the hope of discovering the “magic�?. While surfing the net the links that invite us to check our next big thing in weight loss lure us in. Salivating and twitching we click on looking for the cure.Don’t feel rained on, I’m checking out the same things you are, but for a slightly different reason. I want to save you time, money and frustration. Once in a blue moon there is some validity to the claims. There are lots of legitimate programs out there, it’s a matter of finding one that fits you.

In research what’s hot and what’s not I did find a great new exercise gadget. Like most of them you do have to use it to get the advantages. It’s called the Val Slide® . This workout reminds me of the slide workout we used to do back in the day. Instead of a 6ft slide you have to oval shaped discs that are used under one or both feet. They can also be used on carpet, and hard surfaced floors. As the name implies, you’re sliding and it really targets the lower body. You will also discover muscles you never knew you had. Place under the hands you can also assume the push up or plank position and intensify your upper body workout as well.

With so many new products on the market it’s helpful to know what to spend your bucks on. What’s also important is that you use what you buy. I don’t care how much of a bargain it might be, if you’re not using it, its money wasted. Look for more product reviews, I don’t mind testing a few of them for you. For those of you who train with me in real time on a regular basis, lookout! You’ll soon be sliding away!.

I bought them at Target for $24.99 (plus tax). Here’s the link to check them on the net. www.valslide.com

We know the benefits of fitness for us, but how often do we consider the benefits of exercise for our children? It isn’t necessary to have a formal workout routine for them (unless that fits your family structure). What’s important is that they spend less time with the Playstation and get moving. Here are some stats from the CDC. Daily participation in school physical education among adolescents dropped 14 percentage points over the last 13 years — from 42% in 1991 to 28% in 2003.

In addition, less than one-third (28%) of high school students meet currently recommended levels of physical activity. The most important lessons children learn, begin at home.In our busy hectic lives, it can be hard to work in playtime with our children. To properly grow and learn, children need to be active. We can help by playing with them. Here are some ideas and benefits: