Once again here is a great way to use the exercise resistance band-
Saturday, February 6, 2010
Under Construction...
This weekend I am going to work on revamping the daily challenge. Please check back Monday for more info and tips.
Until then try this fun exercise-
Sissy Squats (these suckers are one of my favorites. They seem easy at first, but soon you will know exactly what body part they are working:). Do 2-3 sets of 20 reps.
I don't know if sissy squat is the correct term for these. It is just the name I was taught.
Stand with feet hip width apart and your heels elevated on the ends of dumbbells or a block of wood. You just need it so your heels are a few inches off the ground.
Squat down so you can grab your ankles with your hands.
"Glue" your chest to your thighs. If your chest leaves your thighs you are doing it wrong.
Lift your hips to the ceiling as you lengthen your knees. Remember chest stays connected to your thighs. Basically you should be folding forward at this point.
Lower your hips back down so you are in the starting position.
You should feel this working your thighs.
If this doesn't make sense let me know.
Enjoy!
Until then try this fun exercise-
Sissy Squats (these suckers are one of my favorites. They seem easy at first, but soon you will know exactly what body part they are working:). Do 2-3 sets of 20 reps.
I don't know if sissy squat is the correct term for these. It is just the name I was taught.
Stand with feet hip width apart and your heels elevated on the ends of dumbbells or a block of wood. You just need it so your heels are a few inches off the ground.
Squat down so you can grab your ankles with your hands.
"Glue" your chest to your thighs. If your chest leaves your thighs you are doing it wrong.
Lift your hips to the ceiling as you lengthen your knees. Remember chest stays connected to your thighs. Basically you should be folding forward at this point.
Lower your hips back down so you are in the starting position.
You should feel this working your thighs.
If this doesn't make sense let me know.
Enjoy!
Friday, February 5, 2010
More on Cereal and Sugar Content
Here are some tips to help you make better cereal choices-
Total carb-to-sugar ratio should be no less than 4:1. (i.e. If total carb line says 24g the sugar value should be 6 g or less.)
Even better, look for cereals with a 6 or 7:1.
Look for the "5 and 5" rule- Less than 5 grams of sugar and at least 5 grams of fiber.
~PCFitness
Total carb-to-sugar ratio should be no less than 4:1. (i.e. If total carb line says 24g the sugar value should be 6 g or less.)
Even better, look for cereals with a 6 or 7:1.
Look for the "5 and 5" rule- Less than 5 grams of sugar and at least 5 grams of fiber.
~PCFitness
Be a Label Reader-
When you walk down the cereal isle it is pretty easy to spot the sugar filled cereals...or so you may think. Don't be fooled by advertising!
I am assuming most of us know how to read food labels.
If not you can check out this website to help you learn- http://www.fda.gov/food/labelingnutrition/consumerinformation/ucm078889.htm
I am usually a faithful food label reader. But I admit that sometimes I see something that looks healthy and throw it in the cart. It isn't until I get home that I really do the research and realize I have been tricked.
For example I occasionally like to buy Kellogg's Smart Start cereals. I know they aren't the most healthy choice (they taste way to sweet to not know this), but they seemed safe.
Although this cereal can claim 5g of fiber per serving it is "lightly sweetened" with 8 different sweeteners. According to the book Eat This not That by David Zinczenko this is more than any other cereal found in the supermarket. To go further, Lucky Charms, Frosted Flakes, Trix, Froot Loops, and Cocoa Pebbles all have less sugar per serving. Granted Smart Start does have more nutritional value than these cereals, don't forget that it comes with a price.
I am sure you have seen the commercials for the Special K diet on tv. If you look into the details the reason it can work in terms of weight loss is because you are eating so few calories. But when it comes to making your calories count, Special K is NOT the way to do it. Take a look at te ingredient list for this one-
Ingredients: RICE, WHEAT GLUTEN, SUGAR, DEFATTED WHEAT GERM, SALT, HIGH FRUCTOSE CORN SYRUP, DRIED WHEY, MALT FLAVORING, CALCIUM CASEINATE, ASCORBIC ACID (VITAMIN C), ALPHA TOCOPHEROL ACETATE (VITAMIN E), REDUCED IRON, NIACINAMIDE, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), THIAMIN HYDROCHLORIDE (VITAMIN B1), VITAMIN A PALMITATE, FOLIC ACID AND VITAMIN B12.
It doesn't even have any whole grains in it.
If you are trying to eat healthy try these cereals instead-
Quaker Oatmeal Squares (10g of sugar compared to the 17g in Smart Start)
Cheerios- It is a classic for a reason. Here you get low sugar, low calorie and a decent amount of fiber. Add some blueberries if you need a little more sweetness. BTW...one pint of blueberries (the normal container you purchase blueberries in) contains only 160 calories, 18g of sugar (all natural here!), and 10g of fiber, plus tons of antioxidants.
Multi-Grain Cheerios- Only 110 calories and 6 g of sugar per serving. Plus these are delicious.
I am assuming most of us know how to read food labels.
If not you can check out this website to help you learn- http://www.fda.gov/food/labelingnutrition/consumerinformation/ucm078889.htm
I am usually a faithful food label reader. But I admit that sometimes I see something that looks healthy and throw it in the cart. It isn't until I get home that I really do the research and realize I have been tricked.
For example I occasionally like to buy Kellogg's Smart Start cereals. I know they aren't the most healthy choice (they taste way to sweet to not know this), but they seemed safe.
Although this cereal can claim 5g of fiber per serving it is "lightly sweetened" with 8 different sweeteners. According to the book Eat This not That by David Zinczenko this is more than any other cereal found in the supermarket. To go further, Lucky Charms, Frosted Flakes, Trix, Froot Loops, and Cocoa Pebbles all have less sugar per serving. Granted Smart Start does have more nutritional value than these cereals, don't forget that it comes with a price.
I am sure you have seen the commercials for the Special K diet on tv. If you look into the details the reason it can work in terms of weight loss is because you are eating so few calories. But when it comes to making your calories count, Special K is NOT the way to do it. Take a look at te ingredient list for this one-
Ingredients: RICE, WHEAT GLUTEN, SUGAR, DEFATTED WHEAT GERM, SALT, HIGH FRUCTOSE CORN SYRUP, DRIED WHEY, MALT FLAVORING, CALCIUM CASEINATE, ASCORBIC ACID (VITAMIN C), ALPHA TOCOPHEROL ACETATE (VITAMIN E), REDUCED IRON, NIACINAMIDE, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), THIAMIN HYDROCHLORIDE (VITAMIN B1), VITAMIN A PALMITATE, FOLIC ACID AND VITAMIN B12.
It doesn't even have any whole grains in it.
If you are trying to eat healthy try these cereals instead-
Quaker Oatmeal Squares (10g of sugar compared to the 17g in Smart Start)
Cheerios- It is a classic for a reason. Here you get low sugar, low calorie and a decent amount of fiber. Add some blueberries if you need a little more sweetness. BTW...one pint of blueberries (the normal container you purchase blueberries in) contains only 160 calories, 18g of sugar (all natural here!), and 10g of fiber, plus tons of antioxidants.
Multi-Grain Cheerios- Only 110 calories and 6 g of sugar per serving. Plus these are delicious.
Thursday, February 4, 2010
Keep your Body Guessing-
Once you have figured out your daily calorie count I want you to try this little trick...
Say you are supposed to have 1400 calories a day, meaning you should take in 9800 calories a week. So instead of dividing those calories up into 7 days of 1400 calories each try eating 1200 calories one day and 1600 the next. Then try 1300 calories, followed with a 1500 calorie day. Just make sure you are at 9800 calories at the end of the week.
Apply this same idea to your workouts. Have some killer workout days mixed in with more moderate exercise. Just be sure to reach your calorie burn for the week.
Not only will this keep things more interesting it will also help you to fight the dreaded weight loss plateau.
Say you are supposed to have 1400 calories a day, meaning you should take in 9800 calories a week. So instead of dividing those calories up into 7 days of 1400 calories each try eating 1200 calories one day and 1600 the next. Then try 1300 calories, followed with a 1500 calorie day. Just make sure you are at 9800 calories at the end of the week.
Apply this same idea to your workouts. Have some killer workout days mixed in with more moderate exercise. Just be sure to reach your calorie burn for the week.
Not only will this keep things more interesting it will also help you to fight the dreaded weight loss plateau.
When Life Throws a Curveball
Need a little reminder to keep you on track...
When you realize that what you're doing is really a lifestyle change and not a "program" or diet, it will empower you like never before. Making this transition in your thinking means there is nothing to quit. You can't quit a lifestyle like you quit a diet. Injuries, illness, job issues, family commitments all come and go and constantly change. And a program or diet is easy to lose track of when a big life "trauma" comes along. But if you're focused simply making healthy choices most of the time none of these obstacles will hold you back. Sure, you'll have to adjust your approach and try new things. You'll experience setbacks and have to regroup. But that's life. And it's always within your grasp to live it healthfully if you choose.
--Michael Scholtz, MA, Biggest Loser Club fitness expert
When you realize that what you're doing is really a lifestyle change and not a "program" or diet, it will empower you like never before. Making this transition in your thinking means there is nothing to quit. You can't quit a lifestyle like you quit a diet. Injuries, illness, job issues, family commitments all come and go and constantly change. And a program or diet is easy to lose track of when a big life "trauma" comes along. But if you're focused simply making healthy choices most of the time none of these obstacles will hold you back. Sure, you'll have to adjust your approach and try new things. You'll experience setbacks and have to regroup. But that's life. And it's always within your grasp to live it healthfully if you choose.
--Michael Scholtz, MA, Biggest Loser Club fitness expert
Daily Challenge #10--Go to BED!!!
Getting enough sleep is so important! I don't need to go over all the benefits...you are well aware. So your challenge for today is to get 8-9 hours of sleep tonight. Begin winding things down about 30 minutes prior to actually going to bed so you can calm your mind and thoughts.
Taking care of your body is so much easier when you aren't tired!
Taking care of your body is so much easier when you aren't tired!
....Sweet Dreams....
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