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8 Keys to Fitness Success
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General/Other
"1.Build on your small successes. Start with small goals. Revel in the small accomplishments. They add up to great things.
2.Be realistic about your goals. It doesn't take a few weeks to get flabby or become overweight, so don't expect to see results over night.
3.Track your progress. Take your measurements so you'll be able to evaluate how your body is changing. Take a photo of yourself now so you'll have visual validation of the changes in your body over time.
4.Focus on why you are doing this. Exercise is an investment in your self. Don't focus on what you are giving up to become fit, focus on what you are gaining.
5.Use the power of visualization daily. Visualize yourself completing a great work-out and focus on how great you'll feel knowing you got the job done. Visualize yourself reaching your goals.
6.Know your limits and give your body adequate fuel. Fatigue, insomnia, irritability, and an elevated resting heart rate are signs of overdoing it or not getting proper nutrition!
7.Reward yourself when you obtain your goals.
8.Keep a workout log and a food journal. Track your progress by taking your measurements every 6 to 8 weeks"
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created by
runningbear
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saved on 10/9/2008
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9 Ways to Enjoy More Energy
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General/Other
"In our 24-7 world, if you find yourself feeling like your battery's been drained, you're certainly not alone. The good news: It's easy to recharge with smart lifestyle strategies.
No matter how your day starts and ends, you may need some "oomph" to help get you through all the stuff in the middle. Where will it come from?
Eat for Energy
To understand food's relationship to energy, consider the "official" definition of the word calorie--the measure of the potential energy in food. The right amount of calories is vital to our daily functioning. It's only when we take in more calories than we burn that we run into trouble.
Like the wood that feeds a fire, the calories in food fuel every part of our bodies, from our brains to our muscles. For peak performance, we should include high-quality fuel: a balance of vegetables, fruits, whole grains, lean meats, low-fat dairy products, and small amounts of "healthy" fats. And don't forget the other bastion of nutritional health--moderation.
Here are a few energy boosting tips:
Break for a smart breakfast. Too many of us grab on-the-go choices that don't provide optimal fuel; some of us skip breakfast entirely. The smarter path: Look for a breakfast that contains complex carbohydrates, your body's principal energy source. Then add a serving of your favorite fruit for a tasty wake-up.
Drink up. Water transports nutrients, carries away waste, and hydrates cells throughout our bodies. Make sure you drink adequate liquids each day.
Find food bargains. Make your calories nutrient-dense. This means choosing foods that provide ample amounts of vitamins and minerals and relatively fewer calories.
Bet on the Bs. When it comes to energy, the B-complex vitamins--thiamin, riboflavin, niacin, B6, B12, folate, pantothenic acid, and biotin--are most often linked to peak mental and physical performance. Though each B vitamin works differently, they work best together to help turn carbohydrates into blood glucose, which fuels your cells, muscles, and brain. You'll find B vitamins in beef, chicken, and other meats, and in foods made with whole grains, such as breads and cereals.
Get Moving
It's surprising, but many people don't realize that one reason for their energy crisis may be a lack of exercise, says James S. Gordon, MD, the founder and director of the Center for Mind-Body Medicine in Washington, DC, and a clinical professor in the departments of psychiatry and family medicine at Georgetown University's School of Medicine.
"Everyone's always rushing, often under great pressure, so we feel like we're doing a lot," says Dr. Gordon, who recommends a daily dose of physical activity for all his patients. "But in fact, many of us get very little physical activity and hold a tremendous amount of tension in our bodies--all of which can be exhausting."
Although it may seem contradictory, expending energy can actually increase your energy. H"... read entire tip
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created by
runningbear
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saved on 9/14/2008
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8.5
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Protein Primers
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Diet and Nutrition
"Confused on exactly how to manage your protein intake? This six-step checklist will help you master this muscle-building, fat-fighting macronutrient
By: Jim Stoppani, PhD
Most mainstream dietitians would have you believe that too much protein can be dangerous to your health. Yet at Muscle and Fitness Hers we embrace protein and make it the cornerstone of every meal. No, protein won't kill you, nor will it turn you into a she-hulk with 18-inch arms. What it can do is help you build muscle and strength, shed bodyfat and even think better...especially if you follow these six simple guidelines:
1 Eat 1 gram of protein per pound of bodyweight per day
The protein recommendation set by the Food and Nutrition Board (the authority of the Institute of Medicine that sets the nutrition recommendations for Americans) for the general population is a measly 0.4 gram of protein per pound of bodyweight per day for males and females. For a 145-pound woman, that's less than 60 grams of protein per day, or about an 8-ounce chicken breast. That's barely enough to fill you up, never mind help you stay strong and recuperate from training. Thankfully, research shows that athletes, particularly strength athletes (which you are), require close to 1 gram of protein per pound of bodyweight per day. That means if you weigh 145 pounds, you need a minimum of 145 grams of protein each day.
Do this: Eat at least 1 gram of protein per pound of bodyweight and up to 1.5 grams per pound per day if you're dieting and dropping carbs. Choose from lean protein sources such as chicken breast, turkey breast, eggs, lean beef, low-fat dairy and fish, as well as whey, soy and casein protein powders.
2 Keep your eye on the ball (the ball, of course, being protein)
If you want to be lean, you must avoid eating too much food. Easier said than done, right? It doesn't have to be, because research shows that eating protein can significantly decrease hunger more than eating carbs or fat. One University of Washington (Seattle) School of Medicine study placed subjects on a high-protein diet (one that supplies 30% of total daily calories from protein) for 12 weeks, but allowed them to eat as many calories as they wanted. Test subjects ate an average of 450 fewer calories per day and lost more than 10 pounds of bodyweight, most of which was bodyfat.
Do this: Keep each meal focused on protein to help blunt hunger all day.
In fact, start your day off right by eating breakfast, when the egg—a bodybuilding staple—does more than just supply an excellent source of protein. One study from St. Louis University (Missouri) found that women who ate eggs, toast and jelly for breakfast reported feeling fuller and ate almost 300 fewer calories the rest of the day than when they ate a bagel and cream cheese for breakfast.
3 Eat 20-30 grams of protein at every mealtime
Protein also helps you get lean by boosting your metabolic rate, which ultimately leads to burning more fat. Resear"... read entire tip
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created by
MleighS84
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saved on 7/14/2008
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3
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18
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Lose Weight with Water
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Diet and Nutrition
"WATER! We all know that the wet stuff is essential for life - but did you know it can help you lose weight?
Water keeps us cool, lubricates our joints and flushes toxins from our bodies, but admit it, how many of us really drink the recommended two litres a day? For those of us who do struggle to drink enough, the great news is that water actually can help you in the battle against the bulge.
Now for the science bit
Your metabolism is the bio-mechanical process that breaks food down and turns it into energy. In a nutshell, it consumes calories. Since metabolism is your best ally in the frontline against weight, you want it to be working at full speed. Water is the fuel that drives metabolism's chemical reactions. So, if you're not drinking enough, you won't burn as many calories as you can. Simple.
Running on empty?
If you're not drinking enough water - at least 4- 8 oz glass/day- here's how your body is being affected:
Your weight loss will slow WAY down.
This is because about 2.5 quarts of water is naturally lost through daily bodily functions such as elimination and sweating. If you don't replenish this water you'll soon become dehydrated, and your metabolism will be among the first to shut down. So, if you're dieting and you can't seem to shift the weight, perhaps it's because you aren't drinking enough water.
Your digestion will suffer. Water is essential for digestion and elimination. Poor digestion means you won't be absorbing the goodness from your food. Your body in turn will send up signals (read: cravings) for food that has minerals your body lacks.
You'll feel 'fake' hunger.
When dehydrated, your body sends out the same signals that prompt you to eat and you may end up answering that response with food. Water will not only curb those hunger pangs, but it will fill you up. Drinking a tall glass of water half an hour before a meal can the void and prevent overeating.
You won't get the full benefit of exercise.
Your metabolism increases with exercise, and as we mentioned earlier, water is essential to maximise your metabolism. Drink plenty of water before, during and after your workout.
How much H2O should you drink?
You should consume about 2- 2.5 qts of fluids a day, most of which should be noncaffeinated, as caffeine is a natural diuretic. This amount is recommended for maintaining your daily fluid requirements. If your aim is to lose weight, add another 12 oz to that and you'll aid your metabolism and help create new muscle weight.
You know you're drinking enough water if your urine is clear and odorless (not including your first urination of the morning).
But sorry folks, even though it's technically fluid, alcohol can't be included in your daily intake. That's because alcohol is dehydrating - so if you are going to have a drink or two, offset each one with an 8 oz glass of water."
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created by
runningbear
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saved on 7/3/2008
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3
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18.8
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Muscle Myths Revealed: Are you a believer?
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Strength Training
"If you're serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day. Many of the so-called "experts" out there really don't have a clue of what they're talking about and are only motivated by pushing expensive pills, powders and "miracle programs" on you that you don't really need. If you don't watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains and prevent you from ever achieving the impressive, muscular physique you desire. Below are 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.
Myth #1: In order to build muscle, you must achieve a "pump" during your workout. The greater the pump you achieve, the more muscle you will build.
For those of you who are just starting out, a "pump" is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow. A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.
Myth #2: Building muscle will cause you to become slower and less flexible.
This one goes back to the old days when people described bodybuilders as being "muscle bound" and "bulky". Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down. Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther. Strong muscles are able muscles, not the other way around.
Myth #3: You must always use perfect, textbook form on all exercises.
While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve. Remember, we are not robots! It's very important that you always move naturally when you exercise. This could mean adding a very slig"... read entire tip
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created by
MleighS84
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saved on 7/1/2008
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3
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17.3
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100 %
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Natural Mood Elevators
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General/Other
"Ever feel like just pulling the covers over your head and staying in bed? Ever suffer from the rainy day blues, PMS, general blahs, or have a downright HORRIBLE day that never seems to end? Whatever the cause of your bad mood, here are some easy-to-implement, natural mood elevators, low-cost or free remedies and lifestyle changes
Today's doctors prescribe more Prozac than penicillin. But it's not as if clinical depression is more widespread than ever; it's just that it no longer carries the stigma it once did. As a result, more people are alert to the symptoms of depression and know that it is a treatable medical condition.
And even those who do not suffer from chronic mild-to-moderate depression know that not every day is sunshine and roses. Everyday stress can trigger negative physical and emotional responses that if left untreated may compromise our health. Fortunately "treatment" doesn't necessarily mean a trip to the doctor and a prescription for Prozac. Here are simple, no-cost ways to elevate your mood.
1. Watch your diet
Today's meals-on-the-go mentality wreaks havoc on the entire body, and the brain is no exception. A diet laden with chemicals does nothing to help your mood and may even worsen it. Be sure to eat well and at regular times, getting a good balance of protein and carbohydrates and eliminating or reducing processed sugar from your diet.
Certain foods are high in mood-enhancing amino acids. For example, cow's milk, turkey, and durum wheat all contain tryptophan, which has a calming effect.
Don't forget about fat. A diet with the right kind of fat -- not the artery-clogging kind found in full-fat dairy products, red meat, processed or hydrogenated oils -- can make a difference in your mood as well. Add more nuts and soy to your diet, use only minimally processed vegetable oils, and try to stick to organic animal products from traditionally-raised -- not factory-fed -- chickens and livestock.
2. Lighten up
Seasonal Affective Disorder (SAD) may be the reason for lethargy and sadness during the dark days of winter. As little as 10 minutes a day of sunlight helps the body produce enough vitamin D for the day, and can help the light-deprived as well. However, in the Northern hemisphere, there are many wet, winter days where one never sees the sun. Sitting in front of a 10,000-watt light box for 20 minutes a day simulates the mood-enhancing properties of sunlight; if used regularly, the light box can help bring many SAD-sufferers out of their seasonal funk.
3. Get more exercise
Exercise, particularly aerobic exercise, may be the single most important thing a depressive can do for his or her condition. Aside from the "runners high" produced by the release of endorphins during vigorous exercise, this kind of activity helps rid the body of toxins and gets the blood flowing to neglected areas of the body, resulting in better overall health and feelings of well-being.
The chal"... read entire tip
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mood, depression, natural, nutrition, exercise
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created by
runningbear
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saved on 6/9/2008
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3
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22.5
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100 %
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Want to be Physically Fit? You need to be mentally tough!
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Endurance
"Here are 9 tips to help you develop that tough mental attitude you need to succeed in meeting your fitness - and life goals!
It takes more than visualization, self-talk, relaxation and concentration to be a real winner in life. (If only it were that easy, right? I am leaner, energized, and have a great body. Plus I make a million dollars a year working only a few hours a week. POOF!) It takes a kind of strength through mental toughness that a few people understand.
But once you DO understand it, you can master yourself and how you respond to ANYTHING that comes your way. Remember, too, that YOU ARE GREATER THAN ANYTHING THAT CAN HAPPEN TO YOU.
You do not have to be born with mental toughness. Mental toughness is a transferrable trait. You don't have to go through a trial by fire to experience it. Life will give you what you ask for. But once you ask, Life sets you to task. You will be challenged, many times a day to keep moving forward and reach your goal.
Here are some action tips for you to gain more mental toughness in EVERYTHING you do.
1. Listen to the experts. Read biographies and listen to audio programs telling of winners who have overcome tremendous obstacles and setbacks to become successful. Check out success stories in magazines and the Internet - fitness, money, or otherwise - you'll find they are people JUST LIKE YOU. So if they can do it, WHY CAN'T YOU?
2. No pain, no gain vs. Patience, pacing, and persistence. You don't need to go through emotional or physical pain to succeed. This is a myth. When you realize that failure and handicaps have NOT prevented winners in any area of life, you gain more confidence and courage to pursue your own dreams.
But you don't need to "come from behind" to get ahead. Learn from the trial and error of others, and expect a lot of yourself. Not a pipedream, but expect a lot, and expect to get it. It can be easy to overtrain, overcommit, and overwork if your expectations are too much. GO WITH THE FLOW. Success WILL come; understand it may take months instead of days.
3. "What next?" thinking. Give yourself solution-oriented feedback when solving your problems. Don't dwell on what went wrong. What are you going to do about it? Spend your energy on moving forward, finding an answer. Journaling helps here. What did you accomplish today? What went well? What can you do better? How do I feel about my progress? Are my goals making me reach, or am I just going through the motions? Am I focused? Are my goals MY OWN?
4. Get comfortable with the unfamiliar. Make it a part of your daily routine to do something totally different than what you normally do. Work out at a different gym. Put your TV in the closet for a month. Drive to work using a different route. Change workout routines regularly. You'll be better prepared to handle diverse environments with greater calm and confidence.
5. THINK AND SPEAK WELL OF YOUR HEALTH. Teach yourself and your childre"... read entire tip
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positive attitude, goals, expertise, encouragement, determination
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created by
runningbear
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saved on 6/9/2008
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18.9
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Roadtrip Fitness
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General/Other
"Well Summer is here, or at least close to being here and the summer driving season has started in earnest by now. I have always loved how people in North America that are satisfied at being strangers in their own city will start up conversations with strangers at a campground so easily when on vacation.
Anyway, one of the real challenges for most people is the lack of exercise on a car trip. You pack up the car on Friday night, drive to the next hotel or campground and don’t move until you are there. Then you get out of the car and are stiff. There are a few ways to avoid this and I hope you take advantage of them. I found and edited a bit this article by Mike Strawbridge on car exercises that you can do while on the road.
Exercises to do while driving
Tummy toner – Sit up straight in the seat in a normal driving position. Breathe in deeply into your lower abdomen. Now instead of exhaling, push the air up to your chest, filling your upper lungs. Now slowly exhale. You will feel your posture improve and get a big rush of energy by doing this exercise. Don’t be surprised if you have to readjust your mirrors due to a higher seating position.
Tummy toner two – the vacuum- Inhale normally, lean forward a bit, exhale normally but right at the end blow out just a little more very quickly. Then sit up before the next inhale. As an alternate try sitting up while making the extra exhale.
Deer exercise – Most girls are familiar with the benefits of Kegel exercises. Squeeze your pubococcygeus or PC muscles while driving. Do these while driving to arrive toned and energetic. Guys get great benefits from these exercises as well.
Steering wheel isometrics - Grasp the wheel firmly in both hands. Push in like you are trying to crush the wheel. Now lean forward and pull out like your are trying to stretch the wheel. Be sure to do this exercise only on a straight section of road or at very low speed. These exercises will help firm the chest and upper arm muscles.
Steering wheel curls - Grip the wheel with both hands near the base of the wheel. Pull up and toward you. Don’t pull too hard, as it is easy to damage the steering shaft this way. Just pull enough to flex your biceps and shoulders.
Stress reduction – if you are getting tired or stressed, try tapping your head. Use the fingertips of one hand to tap your head just above the hair line while you steer with the other hand.
Tap firmly but not painfully- The object is to stimulate the blood flow in the scalp. Tap while saying to your self “I release this stress and I choose to relax and be happy in this moment.” For even more thorough tapping try EFT.
Eye exercise – Nothing gets more stress while driving than your eyes. Blink often to keep them wet. Move them around while driving instead of staring straight ahead. Use a pattern like ahead, mirror, ahead, instruments, ahead, left, ahead, right, ahead, mirror, etc.
When rubbing the eyes start by placing your index and middle fingers o"... read entire tip
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created by
runningbear
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saved on 5/23/2008
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Tone that tush!
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Strength Training
"Here are some great exercises to work out and firm your lower half:
1- Squats- One of the best exercises you can do for your hips, butt and thighs. There are many different types of squats, one is the chair squat. Stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Let your butt lightly touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and add weights for more intensity.
2- Lunges- They are a challenging exercise because they work so many muscles at the same time. On the front leg you will work the glutes and hamstrings and on the back leg you will work the quads and calves. What's nice about lunges is that there are a variety to choose from such as:
Side to Side Lunges
Reverse lunges
Front lunges
Walking lunges
Wheel lunges (front, side, reverse)
You can also elevate the back foot on a step or platform to really challenge both legs.
3- Step ups- Simply place one foot on a step or platform and push through the heel onto the step. This is an excellent exercise for the glutes. The other key to making this move work is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow.
4. Hip Extensions- Targets the largest muscle in the body: the gluteus maximus.
For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity. Another interesting variation is to lie with your hips and torso supported by a ball, hands on the floor, and bend the knees. Then squeeze the glutes to send the feet straight up to the ceiling.
5. One-Legged Deadlifts- Great for your hamstrings, butt and lower back. To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.
6. Biking- Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. You can also try Spinning at the gym.
7. Running- Really works your butt, especially when you add a few hills to your regular running route.
8. Kickboxing- Controlled kicks work your hips, thighs and butt while complex combinations that include punches will target your abs to make them stronger. A 140-lb woman will burn up to 500 calories with 45 minutes of kickboxing."
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created by
jillybean
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saved on 5/23/2008
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5
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The Top 15 Foods For Runners
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Diet and Nutrition
"Most supermarkets stock more than 30,000 items, yet every time we race up and down the aisles of the grocery store, we toss into our carts the same 10 to 15 foods. Which isn't such a bad thing, as long as you're taking home the right foods--ones that will keep you healthy, fuel peak performance, and easily cook up into lots of delicious meals. So before your next trip to the grocery store, add the following 15 foods to your must-buy list.
1. Almonds
Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it. Studies have shown that eating nuts several times per week lowers circulating cholesterol levels, particularly the artery-clogging LDL type, decreasing your risk for heart disease. And the form of vitamin E found in nuts, called gamma-tocopherol (a form not typically found in supplements), may also help protect against cancer.
Add almonds and other nuts to salads or pasta dishes, use as a topping for casseroles, or throw them into your bowl of hot cereal for extra crunch. Combine with chopped dried fruit, soy nuts, and chocolate bits for a healthy and tasty trail mix. Almond butter is perfect spread over whole-grain toast or on a whole-wheat tortilla, topped with raisins, and rolled up. Store all nuts in jars or zipper bags in a cool dry place away from sunlight and they'll keep for about two to four months. Storing them in the freezer will allow them to keep an extra month or two.
2. Eggs
One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and you'll also get about 30 percent of the Daily Value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and leutin, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats. Don't worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs.
Whether boiled, scrambled, poached, or fried (in a nonstick skillet to cut down on the need for additional fats), eggs are great anytime. Use them as the base for skillet meals such as frittatas. Or include them in sandwiches, burritos, or wraps as you would meat fillers. You can also add them to casseroles and soups by cracking one or two in during the last minute of cooking.
3. Sweet potatoes
This Thanksgiving Day standard should be on the plates of runners year-round. Just a single 100-calorie sweet potato supplies over 250 percent of the DV for vitamin A in the form of beta-carotene, the powerful antioxidant"... read entire tip
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created by
runningbear
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saved on 5/12/2008
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