Here’s yet another reason that people should watch their weight and focus on eating healthy foods like fruits, vegetables, and whole grains. A recent report released by the World Cancer Research Fund and the American Institute for Cancer Research found is this: diets based upon fruits, vegetables and whole grains and that go easy on red meats, dairy products and fats protect against heart disease, diabetes and cancer. They also found that being as lean as possible (a healthy lean) by keeping your BMI between 21 and 23 is extremely important, as is exercise in keeping yourself cancer free.

Most people don’t understand ALL of the risks involved when they’re overweight or obese, especially the link between cancer. When asked what caused cancer, the participants in this study came up with all kinds of things.  71% thought it was the pesticide residue on produce, and 56% thought it was caused by stress. Neither has been proven to cause cancer. When you go to the grocery store next time, remember to fill your cart with foods that you know are good for you. Not only will they help you lose weight, they’ll also help protect you from cancer and other harmful diseases.

Source: Reuters (Cancer doesn’t “just happen”)

Last week my husband and I drove back to our home-town which is about a six hour drive to meet our new little niece who was born on October 29th. She’s the cutest little thing of course, and we really enjoyed our time with her and our families.  We had so much we wanted to do while we were there and so many people that we wanted to see that I didn’t get any exercise in whatsoever.  Now that were back home, I’m finding it hard to get back into my routine of getting up in the morning to go to the gym, especially with the cold weather we’ve had! Isn’t it amazing how easy it is to get out of the habit of exercising?

This week my goal is to get back into the habit of getting up in the morning to go exercise, and either taking a walk at night or doing my yoga. I always feel so much better when I do this, yet sometimes its still so hard to do. Part of my exercise routine always involves some stretching, so today I thought we’d talk about the benefits of stretching before and after exercise. And yes, I said after exercise! Many people only think to stretch before, yet stretching afterwards is just as important. According to the Mayo Clinic, here are a few benefits of stretching:

• Stretching increases flexibility
• Stretching improves range of motion of your joints
• Stretching improves circulation
• Stretching promotes better posture
• Stretching can relieve stress
• Stretching may help prevent injury

Now that you know the benefits of stretching, here are a few stretching essentials:

• Target major muscle groups
• Warm up first
• Hold each stretch for at least 30 seconds
• Don’t bounce (this can tear the muscle)
• Focus on a pain-free stretch
• Relax and breathe freely

When you’re trying to lose weight, it helps to know what it takes to drop a pound — the specifics. The information I’m going to share with you today is just the simple basics behind weight loss. To start with, we need to know the calorie deficit that it will take to drop one pound. Any guesses? The answer is 3,500. If you have a deficit of 3,500 calories, you will drop one pound. Given that, now we need to talk about how you cut out 3,500 calories in a healthy way over a realistic amount of time — a week.

• Cut 500 calories each day
• Increase your activity to burn an extra 500 calories each day
• Cut 250 calories each day and increase your physical activity to burn an extra 250 calories each day

By choosing one of the methods above, you should be able to drop about one pound per week which is certainly an attainable goal. So now you might need a few ideas to increase your activity or cut calories from your diet. Here are a few suggestions:

Increase activity by:

• Doing an extra 20-30 minutes of cardio exercise per day
• Clean your house – yes, washing windows and vacuuming actually burns calories
• Turn off the TV and go for a brisk walk
• Yard work- mow the grass, weed, water plants, etc.

Cut calories by:

• Start using smaller plates- you’ll likely eat less
• Eat slowly – you’ll enjoy your food and give your brain time to tell you when you’re full
• Snack Smart – cut out the chips, soda and ice cream and replace it with a healthy snack like fresh veggies
• Cut the salad dressing – switch from using a creamy dressing to using a good quality extra virgin olive oil and vinegar, or try squeezing a fresh lemon or lime over it

Wanting to get some fabulous abdominals? Today we’ll talk about three different exercises that you can do which will help you get the abs you’ve always wanted! Before we get into talking about those exercises, I’d like to point out that it’s important not to over-work your abdominals, just as it’s important not to over-work ANY of your muscles! There is no need to train your abs every day. Instead, train your abs one day, rest another day, and then work them again. All of your muscles need time to rest! With that, here are three exercises you can do to get “Fab Abs” that will strengthen your core and improve your posture.

–Leg Lifts–

1. Lie down on a mat or the floor and tighten your abdominal muscles and squeeze your buttocks
2. Straighten your legs so that they are perpendicular to your upper body
3. Move them back and forth – but don’t go farther than a 45 degree angle

–Basic Crunches–

1. Lie down on a mat or the floor and put your hands behind your head while and bend your knees
2. Lift the upper portion of your body (upper back and shoulder blades) off of the floor (note: your chin shouldn’t touch your chest)
3. Do about 10 repetitions

–Bicycle Pump–

1. Lie down in the crunch position and place your hands behind your head
2. Lift your upper body while twisting it towards the left, bringing your right knee towards it and vice-versa

Source

We all have to run errands every week whether it be to the grocery store, the post office, Target, Wal-Mart, or anywhere else.  There are always places to go and things that need to get done! If you’re having a hard time getting some activity incorporated into your day, try “Errand Energizers” – simple ways to keep active while you’re doing your errands.  Today’s tips come from The Anytime, Anywhere Exercise Book by Joan Price and Lawrence Kassman.  It’s a great little book with 300+ quick exercises that you can do no matter where you are or what you’re doing! You can find it at most book stores for anywhere between $5 and $15 dollars.

–Errand Energizers–

• Park and Walk – You’ve heard this one before, I’m sure.  Don’t waste your time making laps around the parking lot looking for the closest spot. Park as far away from the store as possible and you’ll get a nice walk both to the store and back to your car.  You can even pick up the pace a bit for a brisk walk.
• Tighten those abs – Give your abs a workout as you walk around the store. Joan Price’s suggestion is this: “Do isometric abdominal intervals anytime, anywhere you stand or sit.  Contract your abs six times slowly (6 second repetition), then six times quickly (2- second rep), then six time super-slowly (10 second rep), and repeat.
• Squeeze those cheeks – Just like you can tighten those abs, you can also tighten your butt! While you’re standing in line somewhere, or sitting waiting for an appointment, squeeze your cheeks repeatedly (of course if no one is watching!).
• Ditch the drive-thru - I’m not talking about drive-thru windows at fast food restaurants because those should largely be avoided no matter what. I’m talking about the drive-thru at the bank. Instead of pulling up to the window to do your banking, park the car and walk inside to burn a few calories.
• Mall Milers – I remember my first trip to Mall of America in Minnesota where I saw groups of women briskly walking the hallways. I thought it was a great idea, only to realize that this was an actual group called Mall Milers! Many malls have such programs, and in the winter months, this is the perfect way to get your walking in.

Eating right and exercising doesn’t have to be hard! There are so many simple things that we can do that may seem small, but every change for the better helps!! Here are a few diet and exercise tips that are easy to do, and should be very simple to incorporate into your lifestyle:

Diet Tips

• Pass on the dinner roll or bread when you eat out
• If you must eat fries, get the small order instead of the large
• Hold the cheese on your sandwich and opt for extra veggies
• Use one tablespoon of peanut butter instead of two

Exercise Tips

• Take your dog for a 30 minute walk instead of letting him out in the backyard
• Do an extra 25 minutes of cardio exercise one day a week
• Climb stairs in your house or lift dumbbells during the commercials of your favorite TV show.
• Add five minutes of jogging during your walk

And remember “Good and bad things happen in life, but what matters, what defines us, is how we handle them.” If you’ve labeled your struggle to lose weight and get healthy as a “bad thing” in your life, think about how you’re handling the struggle and what you’re doing to turn that “bad” thing into a “good” thing. A positive “I can do it” attitude can make all the difference!

I don’t know about you, but when I exercise, I need to be watching or listening to something. At the gym that I go to, there are personal TVs attached to all of the cardio equipment which is super nice because then there are around 70 channels and I get to choose what I want to watch. I find that if I can find a show to really get into, the time flies by and it makes exercising seem like less of a chore (and yes, for me, it’ll probably always be a chore!). Usually I watch the news, The Travel Channel, or some classic rerun of Fresh Prince or Everybody Loves Raymond, but lately I’ve gotten into watching something else…

Music Videos! I’ve never been one to sit and watch music videos, but I’m telling you, my workouts fly by when I watch them.  Maybe because there’s some great music playing and something to watch at the same time? I find that it’s so easy to get caught up in video after video, and before I know it, I’m done and I’ve gotten a great workout.

I also found that I’m not the only one that has realized the greatness of watching music videos! A recent article over at the Ultimate Fitness Blog for Women’s Health magazine discussed the same thing – “Exorexic and it’s all Justin’s fault.” The author talked about how she got caught up in Justin Timberlake music videos while she was working out and how the time just flew by – and I could totally relate! She also had a great idea for giving yourself a more intense workout.  You know how they say that it’s not necessarily how long you exercise but the intensity that you do it at? So as you’re watching music videos, up the intensity after each one so that you’ll burn more fat. Nice, huh?

Next time you exercise whether it be in your own living room or at the gym, try watching music videos on a channel like VH1, MTV, or even the Country Music Channel. It may not work for everybody, but for me, watching music videos while I exercise is my new favorite thing!

There are SO many health benefits of walking. It’s good for the mind, body, and spirit, and helps you feel good. Not only that, but it can also help you out while you’re on your weight loss journey. Even when I’m not able to go to the gym, I still manage to get a walk in each evening which helps me maintain my weight, and I also find that it even helps me sleep better. Walking is probably the easiest form of exercise you could do because it doesn’t take any special equipment, and you can do it just about anywhere you go.

Today we’re going to talk about some of the benefits of walking, but also tips for making your walking experience that much better.

First, the benefits – they truly are amazing:

1. Walking reduces body fat
2. Lowers resting pulse rate
3. Reduces blood cholesterol
4. Reduces blood pressure
5. Increases metabolism – thus helping you to lose weight
6. Increases flexibility and tones muscles
7. Reduces stress
8. Improves problem-solving
9. Improves self-esteem
10. Maintains bone density

–Walking Tips – Make your walk better!–

• Walking Shoes – Buy a pair of comfy walking shoes, you’ll need them!
• Walk with a friend – Find someone that you can walk with – either a friend, family member, or a walking group in your community
• Incorporate walking everywhere – Instead of fighting for that close parking spot, park farther away and walk
• Get those arms movin’ – When you walk, get those arms moving. Elbows should be bent at a 90 degree angle, and they should move with each step you take
• Solve your problems – If you ever feel stressed or have a lot on your mind, take a walk to think things through and sort things out
• Get a pedometer – Count your steps and try to take about 130 steps each minute for a great workout

Sources: MSN Health, UMICH

Millions of people these days live fairly sedentary lifestyles and you may be one of them. If you are, it’s time to change that! For those of you who sit at your job all day and come home, too tired to do anything so you watch TV (sitting down), here are a few suggestions for adding some activity into your day. Even these small activities around the house will help you to feel healthier, just from getting your body moving.

Get Active At Home!

• Wash your car manually instead of taking it someplace
• Walk the dog instead of just letting it out in the backyard
• Mow your grass with a push mower instead of a riding mower, or hiring someone
• Turn off the TV
• Get out and do some yard work like pulling weeds
• If you do watch TV, limit the time you do and exercise during the commercials (sit-ups are a great idea)

The process really starts in your own home so it’s up to you to make it happen. You have the power to choose what you do in your home, and what comes in your home. And because you have the power, exercise it and keep unhealthy foods out of your house like sugary sodas, cereals, candy, ice cream, etc. When you’re able to keep unhealthy foods out of the home, and bring activity in, you’ll be on the road to a healthier life.

It’s Labor Day here in the United States, which means it’s the ”symbolic” end of summer for most of us. I know, I know, I’m sad to see Summer go too. It always comes so slow, yet goes by so fast. With the passing of Summer means we’re one step closer to Winter and the holidays, which can also mean weight gain. While over-indulging during the holidays can cause you to gain some weight, did you know that most people experience seasonal weight gain without over-indulging?

It’s true! In the Winter months many people tend to put on a few extra pounds. One book I read talked about how this could be due to some biological factor where our bodies want to protect themselves from the cold and the potential lack of food. Our bodies need a little more “insulation” (fat) during the Winter, especially if you live in a place that gets freezing cold in the Winter, like I do!

Another more obvious reason is the fact that for people who have to deal with snow, ice, and cold temperatures, it’s not as easy to be active as in the Summer months. The lack of activity, of course, is going to cause us to gain a few extra pounds.  I know for myself, it’s much more difficult to get in all the activity that I’d like during the Winter months. Sure I can go to the gym every day, but my additional daily walk that I take at night is usually not something I’m up to doing when it’s so cold that it hurts to breath.

Gaining a few extra pounds in the Winter is really no big deal. Don’t give yourself a hard time if you do because come late Spring and early Summer, you’ll most likely drop those pounds once your activity level goes up. And of course, there’s no need to deprive yourself of enjoying the holidays even if it means gaining an extra pound or too because you ate an extra slice of pie.

Farewell Summer, we’ll see you next year!