Archive for July, 2009

Don’t pig out because you work out.  Just because you workout for hours does not mean it is time to eat a lot of bad food.  Your body is a machine - - only premium fuel is… »

If you have a plateau in a certain exercise, maybe it’s time to change it up.  Try and get out of your comfort zone and shock your body with a new routine.  For example, try mixing it up with intervals, timing yourself, etc.  By allowing rest and adding different stimulation to your body upon returning… »

Sticking to three meals a day won’t keep the pounds away.  Splitting your usual three big meals into six small meals every two to three hours will help increase your metabolism and allow your body to break down and absorb the… »

Most people should aim for at least nine servings (at least 4½ cups) of dark leafy greens or any fruit or vegetable that is a rich yellow, orange, or red color. Try filling half your plate with vegetables at each meal. Eating salads, stir fry, or other vegetable-rich fare makes it easier to reach… »

We can not spot train. If you go to the gym and say; “Today I am going to lose an inch around my waist and that cellulite on my butt.” Then guess what? That is not going to happen! When we exercise, we burn calories. Unfortunately we cannot dictate where those calories are that we… »

Focus on compound movements. Single joint, isolated movements are so “1980’s”. Getting big arms or sculpted glutes is not going to happen by doing hundreds of bicep curls or butt raises! Try multi- joint movements to get those results. Pull-ups for arms and lunges for legs. Do a lot and do them… »

Keep visual reminders of how much you’re eating. Keep wrappers, empty containers and other reminders of how much you’ve eaten nearby.
Do not eat in front of the television, computer, or while driving. When you eat, focus on the … »

If you have a long day ahead of you, plan ahead and bring a lunch to help eliminate convenience food temptations. Eating on the go can cause an increase in calorie consumption through a lack of awareness of ingredients as well as unusually large portions. Your lunch should provide you with enough sustenance… »

Let your body recover. Believe it or not; rest is more important than exercising! When we exercise we tear muscles down and if we tear the same muscle groups day after day after day we will get injured. It takes an average 48 hours for a muscle to rebuild and fully recover. Thus, if you… »

Test your limits!  Set a goal of trying a different exercise or class every week at the gym.  Circle a class on your gym’s group exercise calendar that you have never taken but have been interested in and go for it.  For example, if you normally take spin classes, try yoga or water… »