Healthy B.P.M.

Think of your least favorite exercise; go ahead I’ll wait. If you said push-ups you’ll feel a kinship with the 39% of people who dread them also. That being said push-ups are one of the best all over moves around. Biceps, triceps, pecs, and delts all get a workout with that one easy move. I see you’re still not convinced so here’s an easier way. This move is just as effective at toning your arms, chest and back.

Lie faceup on a bench, holding a 3-5 lb dumbbells with arms bent, hands near chest and palms facing in. Then all you do is straighten your arms to press the weights up. Problem solved now let’s move on.

It’s time that I remind you that warmer weather will be here soon. Which means it’s time to get serious about your workout. The following suggestions are a bit intense, but I have confidence in you and I know you’re in it for the long haul, right?

Fast Fat Blaster

3 days a week alternate between fast and slow intervals of the cardio activity of your choice. I could give you suggestions but it’s got to be one that you’ll enjoy or you won’t stick to it. Intervals increase your calorie burn without spending more time. It’s all about working smarter fitbuddies.

Get Lifted

Resistance training 2 days a week. To get the toned and sleek look work multiple muscle groups at the same time. Nothing like a two-fer. Think bicep curls and squats. Combine a shoulder press with alternating lunges. Lateral leg lifts and triceps kickbacks. Simultaneous upper ab crunch and reverse ab curl. I’m sweating just thinking about it.

Mixmaster

Set aside one day a week to cross train. After about six weeks your body gets used to whatever you’re doing and stops responding. Adding cross training from the beginning of your plan helps to avoid the plateau. This also helps to keep you motivated and reduces the risk of injury.

3-5 lb hand weights, a chair, resistance band, a decent pair of tennis shoes and the will to succeed are pretty much all you need. If you need some more ideas on toning multiple muscle groups or cross-training let me know.

A while back someone asked about jogging/running in the sand and I thought I’d share my tips with you. Many people are still taking holidays to warmer climates, and many already there are working out on the beaches. Spending your holiday having a little fun in the sun is a great way to find a pocket of peace. However, take a few precautions when running on a sandy surface. I’ve put together some info for you on beach running and don’t forget to take your exercise band.

Working out in the sand helps to strengthen your ankles, arches and muscles below the knees. And, it does it more so than running on hard surfaces. You can develop power in your lower legs in a shorter time frame than when running on hard surfaces. Running on sand also consumes more energy so you‘ll burn a few more calories. The impact force on sand is lower allowing for better running with less strain/pounding on the body. With or without shoes, hmmm? A good running shoe never hurts, especially on the soft but hard packed sand near the water. Keep your head up, back straight, abs tight and land mid-foot. The bad traction in the softer sand can cause you to run on the balls of your feet. To compensate, lean your body forward and drive your knees and arms higher.

On the other hand, running bare foot helps you because it allows for a fuller range of motion. You have fewer restrictions and more opportunity to strengthen your ankles and feet. But you’ll need to build up to this point first. Get in some trial runs with shoes first. Limit your barefoot running to about 20 minutes in firmer, wet sand. This will help to build your foot and leg strength. Add five minutes to the run each time you head to a newer surface. If you‘re there (at the beach) long enough, and want to try something different, try this:
Run for 10 mins in wet, compact sand to warm up. Gradually increase your speed. Then, run one minute hard on soft sand. Go back to the firm sand for another minute and run a slow minute. Repeat this back and forth motion for five to ten one minute repeats. Don’t forget the cool down on the harder sand.

Now here’s the bad part - when running on sand you’re more prone to certain injuries. So that your Achilles tendon and calf muscles don’t fatigue too much during runs on sand, alternate, between hard and soft. You can easily strain your Achilles tendons and calves if you are not careful. This is because you will end up straining farther than when you run on harder surfaces. Barefoot running can lead to plantar fasciitis or ankle sprains because of the lack of support. You can avoid the strain on your Achilles and calves by running near low tide. Run near the waters edge (hard sand) for a recovery then push yourself through the soft sand (higher up on beach) on the way back. Elbow motion through soft sand is important to maintain balance and rhythm, which allows you to glide through the soft sand easier. Then there’s always the danger of sharp objects.

Have a great time, and don’t forget the sunscreen!

Exercise is an important part of our lives; and please stop rolling your eyes. I know you know this and I do plan to remind you, often. Staying in shape is one way to increase your life expectancy. (OK, now you’re sighing and rolling your eyes). Weight bearing exercises are important also for increasing muscle mass and bone density as you age. Let’s not forget that additional muscle mass helps to burn more calories.

Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge; but not impossible.

Weight bearing exercises aren’t just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, or on vacation, you can do these easy yet effective exercises.

1. The Bridge Butt Lift – . Sounds like a plastic surgery technique but it is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor. Ok, this isn’t one you’d do in the office, unless your office is in a health club, but you can do it when you get home.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps. If you aren’t sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

4. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body. As an alternative you can push away from the wall, which is a better method in the workplace.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time. With the exception of the Bridge Butt Lift, standard Push-Up and Crunches you can do them at work. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage. No excuses Fitbuddies get busy.

What is the secret to a long and healthy life? That‘s the million dollar question, one possible answer is what we eat. We know, all foods are not created equal. Choosing and eating the right foods may, emphasis on the word may, help increase your life expectancy. Surely they’ll increase the quality of your life.

Here are the top ten power foods. Keep in mind that you can talk to ten different people and get ten different lists. However there’s no doubt these foods give you energy, vitality and all around good health.

1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. There are also supplements you can take to ease the symptoms. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.
2. Oatmeal – Oatmeal is now touted as a food that lowers blood cholesterol. Skip the instant variety it raises the glycemic index, and sends your blood sugar on a roller coaster ride. Make it yourself with rolled oats and add your own fruit and or nuts. Oatmeal is a filling whole grain that provides much needed fiber to keep hunger at bay.
3. Fruit – Fruit is filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.
4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables help guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits. If you‘re a vampire, disregard this tip.
5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains a good fat that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.
6. Flax Seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few. Don‘t go overboard with them, too much ground flaxseed in recipes can be annoying.
7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.
8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives. Eating them out of the shell helps to lessen the amount you eat. Who wants to crack nuts all day?
9. Açai – This berry has been in the news lately, a lot. It is rich in antioxidants and increases energy. You can get Acai juice and supplements in your health food store.
10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Eating better is the first step to building a better healthier body. Try these super foods to get started on the right foot. And remember all things in moderation.

When it comes to weight loss and fitness it’s not new information or a dynamic breakthrough we need. There’s a bottom line to losing weight and getting fit. It includes eating healthy, less processed food in smaller portions. Of course, exercise is another part of the equation. What will benefit us most is a continuing flow of new incentives, and fresh motivation.

I would be thrilled to have a wonderful new and effective formula or method to help the masses melt the pounds. And who’s to say that one day that might not happen, but for now it is what it is. So we rehash, and rehash, and rehash the same weight loss information. For some it only needs to be heard once. For others, it may be the 572 nd time that makes it click.

The shelves are loaded with “diet” books; and most authors try to put their own slant to the rehashed information. I read a lot of those books and sometimes the slants astound me. Some advice is so far off of what’s real that its’ no wonder most diets don’t work. For instance check out this list of foods one book says we absolutely have to avoid in order to lose weight and keep it off.
Pork, beef, poultry, shellfish,
Dairy products, eggs
Sugar and artificial sweeteners
Peanuts, corn, any type of rice
Yeast- which means no alcohol, bread or baked goods
Fermented and malted foods: soy sauce, vinegar, mayo, olives, pickles, mustard, catsup, salad dressings
Caffeine, coffee, tea, chocolate, soft drinks
Mushrooms, pineapples, apples, oranges, bananas, strawberries, watermelon, orange and apple juice

What’s left to eat? This eating plan has fad written all over it. Another one says the way to true and lasting weight loss is to give up bread, potatoes, rice and pasta. Ok that sounds familiar but how long can you go before you’re diving headlong into a loaf of bread. All or nothing rarely works forever. We could all muster up enough determination to give up these things for a few weeks, but that’s not long lasting is it?

What’s missing is common sense, real world solutions. There’s no reason to give up an entire food group or all your favorite foods. The key to effective and permanent weight loss is inclusion and moderation. If you know your favorite foods are part of your plan you’re apt to be motivated to continue. Once you start seeing results that’s further motivation. Before you know it the weight is over and you’re living a healthier life having made peace with food and your body. That’s real world and that’s how you make changes.

Recall a time when you were fully committed to making a change. What or who inspired you and what was your motivation to keep going?

Your back is made up of three smaller muscles: latisimus dorsi, (also called lats) training this muscle helps to get rid of the back fat that hangs out underneath the bra) rhomboids (upper/middle back), and erector spinae (lower back). These three muscles, along with smaller supporting muscles deep beneath the skin’s surface, play a huge role in almost everything you do, from swinging a golf club to sitting at the dinner table. Your lower back supports your upper body, extending your spine and flexing it to either side, a part of almost every activity imaginable. And if you’ve ever had back pain you know it can hurt like the dickens. Some back problems can be attributed to poor posture and weak abdominal muscles. Here are a few simple exercises and stretches to keep your back healthy and flexible.

Band Pullover

Attach the resistance band to a door anchor or around a sturdy object of a suitable height, make sure that it is positioned above your head. Lie flat on your back and grab 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 when you pull down; inhale when you returning to the start position. 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 back to the start position. Don’t arch your back! You can also bend your knees to take pressure off your low back.

Low Back Seated Stretch

Sit on a flat bench (or chair) with your feet about shoulder width apart on the floor. Extend your arms together and out in front of you. Begin the stretch by reaching out, down and back as if you are trying to pass both your arms together underneath yourself and through the bottom of the flat bench. Focus on stretching your lower back. Hold for 20-30 seconds and do this 3-5 times.

Dumbbell Good Mornings

Position the dumbbells at your sides. Keep your head up, back straight and your knees slightly bent. Bend at the waist and lean forward until your upper body is parallel to the ground. Pause briefly then return to the starting position. DO NOT allow muscles to relax before next repetition. Do 6-10 times.

Lat Wall Stretch

Stand straight , 3-4 feet away from a wall and then extend your left arm out, reaching out to touch the wall. Your body will be leaning slightly forward, keep your back and head straight up in this position. Breath normally and begin the stretch by bending at the hips and leaning forward to stretch the mid back region. Hold for 20-30 seconds, switch arms and repeat.

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.