Healthy B.P.M.

Surefire Weight Loss Techniques

Sandra Garth — Fri, 05 Sep 2008 17:07:25 +0000

Other than physical appearance weight affects a person in many ways. This could be overall quality of life, self-esteem, depression, health risks, and physical capabilities. Those positive changes are the reason so many people are searching for a weight loss technique that will give them the results in the shortest time. Slow and steady wins the race Fitbuddies!

I know that’s not what most want to here but it can’t be said often enough. One of the first things to do is talk to your doctor. Nine out of ten people that go on a weight loss plan, don’t. Why? With so many plans and options readily available it’s not seen as a necessity, but it is. What if you start taking pills that interact with a medication that you might be taking, then what? I would hazard a guess that if you told your doctor that you’re about to take X, Y or Z pill he/she would tell you not to and you don’t want to hear that.

To lose weight effectively, four aspects of life should be changed: what to eat, how to eat, behavior and your activity level.

Here are fast tips that can help to you on your weight loss journey:

First: Safe weight loss is a multi-faceted technique that consists of mindset, exercise, and food. Begin by putting together an eating plan that fits your tastes, lifestyle and budget. Build more activity into your day, either intentionally or incidental.

Second: Set realistic goals. The ability to focus and maintain the proper mindset will help you reach your goals when temptation strikes, and rest assured it will.

Third: Listen as the body speaks. Everyone’s body metabolism reacts differently to food and exercise. Know that there may be times when you‘ll need a Plan B. Exercise programs must also be safe and fit your current health and body type. Safety first!

Fourth: Fiber is your friend eat more of it. A single serving of whole grain bread moves fat through the digestive system faster. This allows you to burn and not store more fat.

Fifth: Keep away from fried and processed foods. You don’t need the excess fat and the chemicals and preservatives can wreak havoc on your metabolism.

Sixth: Drinking at least six to eight glasses of water a day keeps the body refreshed. Part of weight loss depends on how the body eliminates body wastes and toxins Water helps your kidneys and liver function properly.

Discipline and consistency are two of the best practice and the key to weight loss success. Old habits die hard and once you replace them with new healthy you’re on your way.

Things to Consider When Buying Home Fitness Equipment

Sandra Garth — Thu, 04 Sep 2008 17:46:06 +0000

I was watching a home improvement show last night and the focus was on organization. The homeowner kept a pretty clutter free house with the exception of her bedroom closet. It was a disaster! There were shoes strewn all over the place and she had a beautiful formal gown slung over a vacuum cleaner. This brought to mind all the people who buy fitness equipment and use it as coat hangers and dust magnets.

The market is flooded with equipment and promises of the body of your dreams in no time flat. Do not make the mistake in buying something and then regretting why you bought it after a day or two. Even those catchy ads that offer you a 30 day home trial for under $30 with no shipping and handling will hit you up big time when, and if you decide to return it. Keep in mind also that some equipment may seem easy to use on television but in fact won‘t work for you or be the best for you. Ask yourself these questions before you open your wallet.

Do you need it?Can you afford it?Do you have enough space for it?Is it safe for you?If you have existing health distractions, be sure to check with your doctor to make sure that the equipment will be safe for you. Some may be painful to use and might exacerbate any existing conditions. Another reason to try before you buy.This is often what buyers forget to consider. Try to consider first, where to place a big piece like a treadmill before buying it. Plan ahead and make sure that the equipment can be placed in your home without causing any hassle.Don’t be fooled into thinking that you will use it because you‘re paying your “hard earned“ money for it. Always consider how much you can afford, and if it’s worth it. Often a low price indicates low quality. It’s better to try before you buy, which pretty much eliminates buying online or from an infomercial. As an alternative you can check out used equipment. Most of the time, this is where you find a better deal. We have a store here called “Play it Again Sports” that sells used equipment and they have a pretty good selection.The equipment should suit your interests and needs. The exercise that you do should be challenging and at least somewhat enjoyable. Buying is never a guarantee that you will use it especially if you are new to the activity. Preferably it should be something that you’ve already tried.

Whatever you do, don’t buy on impulse; and always ask the opinion of a professional before you buy.

Abba Dabba Do’s and Don’ts

Sandra Garth — Wed, 03 Sep 2008 16:20:01 +0000

Not getting the results you want from your ab workout? Is your ab workout becoming a chore and a bore? Here are a couple of do‘s and don‘ts and possible reasons that your six pack is still in it‘s infancy stage.

Not Tightening the Abs

Often what looks like a crunch can result in nothing being accomplished. Be sure to contract the abs tightly at the top of each crunch and keep them contracted.

Pulling on the Back of your Head

Pulling on the back of your head can lead to neck pain. If you have a tendency to do this, keep your hands off to the sides of your head without actually letting them touch your head. Or place your fingertips on the back of the head and your thumbs on your jawbones.

Using Momentum

This is an easy way to get out of the bottom and return to the top. Each rep should be performed slowly and under control. Sustained muscular tension is what works the abs best.

Holding your Breath

Don’t hold your breath all the time when doing ab work. The abdominals play an important role in breathing. By limiting breathing, you will be limiting the work on your abs.

Interlocking Fingers Behind your Head

Interlocking your fingers behind your head limits the range of motion of your abs by tying it to shoulder and lat flexibility. If you have tight shoulders and do this you won’t be able to stretch back as far. Keep your hands and forearms off your head.

Keep in mind that you can crunch until the laughing cows come home but if you’re not doing an adequate amount of cardio those abs will stay in the premie stage. You’ve got to burn the layer of fat around the middle for the sleek physique to show up.

Part 2 of the B Complex

Sandra Garth — Tue, 02 Sep 2008 20:52:01 +0000

Part 2 of the B ComplexThe natural sources vary for each vitamin. It is important to have a balanced diet to ensure that the required amounts of each vitamin are obtained. That’s another reason not to follow fad diets, or give up entire food groups.

Vitamin B2- brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses.

Vitamin B3 - lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes.

Vitamin B4 - egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes.

Vitamin B5 - organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast.

Vitamin B6 - meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ.

Vitamin B7 - egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains.

Vitamin B8 - who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast.

Vitamin B9 - dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk.

Vitamin B12 - organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts.

Vitamin B13 - root vegetables, liquid whey.

Vitamin B1 - brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds. Vitamin B15 is a water-soluble vitamin. It is not a vitamin in the strict sense because it has not been proven to be an essential requirement for the body. Vitamin B15’s effect is improved when taken with vitamin A and vitamin E. Vitamin B15 exhibits antioxidant properties, and is highly touted for its ability to confer protection against urban air pollutants, extend cell life, stimulate increased immune system response, lower blood cholesterol levels, cure fatigue, assist in the regulation of hormones, neutralize the craving for liquor and lessen the effect of hangovers.

Vitamin B17 - whole kernels of apricots, apples, cherries, peaches, plums. Vitamin B 17 is also touted as an ingredient which can prevent the growth of cancers, but has been outlawed for sale in many countries. Heavy emphasis on the word touted.

The B Complex

Sandra Garth — Mon, 01 Sep 2008 18:19:14 +0000

During an episode of Kimora Life in the Fab Lane (one of my guilty pleasures) she and her staff were a bit under the weather. The fabulous one offered her staff a B12 shot to get them back on track and serving her every need. Since then I’ve asked some questions and done a little digging about the whole B complex thing. Here’s what I’ve found out.

The B complex is essential for the body to perform a multitude of functions. However, the B complex vitamin is not simply one very complicated vitamin, as the name might imply. There are actually eight B vitamins that are in the B complex vitamin as well as a few other related substances. The eight vitamins that make up the B complex vitamin are thiamine or vitamin B1, riboflavin or vitamin B2, niacin or vitamin B3, pyridoxine or vitamin B6, cobalamine or vitamin B12, folic acid, pantothenic acid and biotin. The other related substances that are also in the B complex vitamin include choline, inositol and para-aminobenzoic acid. I know that’s a lot of stuff we can’t really pronounce and don’t know what they are. Still and yet, it’s nice to be informed.

Every part of the B complex vitamin performs its own individual function within the body but it is when they work together that they provide essential maintenance for the body to remain healthy. The B vitamin complex vitamins are water soluble and are important that enough of them are consumed daily. The body cannot store water soluble vitamins and this is why a daily dose is needed. At certain times in our lives we may need additional quantities. Of course, there is a recommended daily allowance for the B complex vitamins that varies according to the sex and age of a person. However, doctors and other health professionals have discovered the benefits of increasing the intake of the B complex vitamin to help overcome certain illnesses.

Research has found that during times of anxiety and stress the B complex vitamin can be beneficial in helping alleviate the symptoms. Fatigue can be a symptom of a multitude of illnesses as well as simply overdoing things but the B complex works wonders to alleviate general tiredness and lethargy. Interestingly, some skin conditions, such as dermatitis, can also benefit from the B complex vitamin. In fact, a number of creams and other skin preparations contain added vitamin B complex that can be absorbed by the skin to alleviate the condition. The condition of a person’s hair will also be greatly improved with sufficient B complex vitamin intake. Who knew? In the next post I’ll share with you a list of what foods contain the B vitamins. Take care and be well.

A Batch of Mini Tips

Sandra Garth — Fri, 29 Aug 2008 22:24:47 +0000

Here’s another batch of mini tips. Remember good things come in small packages.

Fit Tip: Have kids? - Look at their pictures to remind you that you want to be around to share life with them, with plenty of energy. You don’t want you’re 10-year old to be throwing you around the house, do you? Fit Tip: Get connected - Check out the e-mail, chat, or discussion groups on the Internet that deal with Fit, weight loss, diet, exercise, etc.

Fit Tip: See exercise as a stress-releaser - A simple shift in attitude can do wonders for your stress levels. If you’ve had a long, hard day at work, exercise is something to LOOK FORWARD TO relieve your stress and revive yourself.

Fit Tip: Keep a journal of how you feel after exercise. - Especially the great workouts. On the days you just don’t feel like exercising, look back on the good workout days for some inspiration.

Fit Tip: Step Off. Quit weighing yourself 2-3 times a day. Once a week, same day and same time will do. To often the numbers on the scale set the tone of our day. Keep in mind that most scales read in pounds and that ¼ - ½ pound you lost won’t show. Also the muscle you are gaining might register as weight gain.

Fit Tip: Think of the colors of the rainbow when shopping for vegetables. ROYGBIV. Red, orange, yellow, green, blue, indigo, violet. The more colorful the vegetable the antioxidants and vitamins it has.

Fit Tip: Not sure how much water to drink? Here’s a quick way to figure the amount that’s right for you. Divide your bodyweight in half. That’s the number of ounces you should have. Then divide that number by 8 for the amount of cups that number equals. And you didn’t think the math classes would come in handy did you?

Advice

Sandra Garth — Thu, 28 Aug 2008 18:14:05 +0000

I like other wellness professionals dispense weight loss and fitness advice. We all have our good points and have others that need to be retired. There’s one piece of advice I’ve found that sounds good in theory, but just doesn’t translate into real life. The suggestion is to use a smaller plate. As I said that sounds good and reasonable, put less on your plate and you eat less, right?? What or who is going to stop you from going back for seconds? Do these smaller plates come with a GPS that automatically holds you back? It doesn’t matter what size your plate is fit buddies, you have got to get it straight in your head and your heart that you’re going to make the changes needed to get healthy and well. Are you going to carry a smaller plate with you when you go to a restaurant or to a friend’s house for dinner? Now I realize that by pointing out what I think are flaws in other‘s advice; I invite the same for myself; it comes with the territory.

At the risk of cutting off my nose to spite my face, losing weight and shedding inches is a matter of common sense. I know, I know there are those that need some medical intervention because their weight has caused health problems. There are also those that can’t do it alone even with a healthy dose of common sense. If we would take the time to really get to know ourselves, find out what makes us tick we’d find out what’s the best course for us to take.

I justify that belief by pointing out that there are volumes of data available about weight loss and still we’re one of the fattest nations on the planet. We spend millions of dollars a year on products and gadgets and our country still has a problem with obesity. Most of us in the fitness industry know that we don’t have all the answers and are sincere in our efforts to provide the best training and education we can to the people we serve. However, sometimes we have to be called out for our flaws as well. Take care and be well.

Steady Progression

Sandra Garth — Tue, 26 Aug 2008 22:56:54 +0000

Let’s talk about you and your workout routine. Does this sound like you?

You’re chatting away with the person next to you on the bike, treadmill, etc. Occasionally you even burst into song. With those headphones on you can’t hear just out loud and out of tune you are. If you can talk and sing a whole song without missing a beat, you’re not working in your zone. Which means you’re not burning fat calories.

Cardio time is your opportunity to catch up on the latest edition of People Magazine or you’re craning your neck to watch the ladies on the View. No matter what exercise you’re doing or piece of equipment you’re on you’ve got to pay attention. Music does enhance the workout. It helps set the pace and it takes peps things up a bit. However if you’re too engrossed and not being mindful you’re being careless. Put your mind on your workout. Feel what’s going on in your body and be alert.

Speed, what speed? You’re stuck at 2.5 mph and still holding on to the rails. You’re also still lifting the “ooh baby don’t hurt yourself weights”, you know the cute little pink ones. Pick up the pace and pick up some real weights if you want to change your body.

When was the last time you broke a sweat when you worked out? Oh, I forgot you can’t mess up your hair. You don’t have to sweat buckets but sweating is a cooling method. And if you don’t need cooling, you’re not creating heat. Which means you’re not burning any fat.

Now I don’t expect you to raise your hand and admit to any of the above. But you’re going to have to kick things up a notch to strengthen your cardiovascular system and change your body. Nothing earth shattering I promise. Try a little high intensity interval training. This can be done on the treadmill, bike or elliptical. Most machines have built in programs, try a couple. They automatically change the intensity for you. Example, on the treadmill you’re walking at no incline for a minute, then on a 3% incline for 2 minutes. Repeating that cycle for about 30 minutes. Same principle applies to the other machines. Naturally you’ll have a warm up and cool down where the intensity doesn’t change.

If you’re not happy with the results you’ve been getting, change what you’re doing. Then change it again in about 6 weeks. The changes I’m suggested aren’t meant to leave you breathless and flat on your back, but at least try and break a sweat. Nothing ventured, nothing gained.

Pockets of Peace

Sandra Garth — Mon, 25 Aug 2008 22:38:24 +0000

Sometimes you gotta do what you gotta do and what you gotta do is find some pockets of peace. Briefs excursions into tranquility that allow you to regroup and rejoin the daily grind. And if you think you can cope with all the external stresses of life on planet earth without them, you’re putting your physical and emotional wellness at risk. Try a few of the following.

Turn off the news. We all want to be informed citizens but there’s a difference in being informed and overwhelmed. You can always catch up on the polls or the latest disaster.

Go outside, bundle up if you have to and look at the night sky. The expanse of the universe can take your breath away and instill a sense of calm.

Take a power nap.

Burn incense when you pay your bills, the symbolism won’t be overlooked by your subconscious.

Get rid of everything you haven’t worn in the last year.

Buy a coloring book and crayons and channel your inner Picasso.

Get posters of places you want to travel and place them in your office or work space.

Sometimes we’re afraid to let go and just be. Now how crazy is that? The whole idea is to take the time to rest and be still but yet we often resist it. We can’t wrap our minds around the idea that life is supposed to be peaceful. We didn’t come into this life to try and fix everything and everyone. As selfish as this may sound we’ve got to take care of number one, and yes you are your number one. The world won’t spin off its axis if you take a nap, read or listen to your favorite music. The kids won’t starve and end up begging for food on the street if you retreat to your room for a few minutes. As smelly as those socks are they won’t get up and walk away (it would be nice if they did). They’ll still be there later. And so will all the woes of the world. You can in effect make time standstill in your corner of the room for just a bit and all will be OK.

Stop scaring yourself out of your “me time”. Try not to be overwhelmed by bad news and all the chicken little’s telling you that the sky is falling. Yes gas prices are through the roof and our country is in a mess, but sacrificing your well being won’t change that. Take time for you and you’ll be in a better frame of mind as you sort the smelly socks and pump the pricey gas. Take care and be well.

Vacation State of Mind

Sandra Garth — Fri, 15 Aug 2008 23:16:55 +0000

As I’ve grown older I’ve come to value the times when I can just be still. When I am still, I sit back, relax and appreciate all the blessings in my life. My spirit is lifted and my energy flows freely. That is my repose, my chance to get away, if only virtually. Being able to call upon those feelings anytime, anywhere, puts me in a vacation state of mind. With that being said actual vacation time is here and there’s a cabin on the Carnival Inspiration waiting for me. Be back in a week.