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Does Fat Reduce Your Risk of Injury?
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If you are an avid runner and have intense running sessions, you might want to consider increasing your fat intake to help you avoid injuries. I am not a runner but do know the intensity of the workouts as you prepare for a race. I took a running clinic and know that it can be challenging to run in the middle of the winter. With the cold temperatures, breathing is affected, not to mention you have to worry about not falling on an ice patch! Remember, when running, there is a lot of wear and tear on the body. That is why nutrition and injury prevention are essential.According to the study by the International Society of Sports Nutrition, ankle and foot injuries are very common on women that decrease their fat intake. Remember you do not have to be a marathon runner to prevent injuries; an injury can take place just as easily with a 5 K run.
I do recommend a running clinic if you can afford it. It will help you learn breathing, running techniques and how to gradually increase your time and distance. But most importantly, it will teach you about proper shoes, clothing, and you can make new friends that will keep you motivated.
Wendy, Bsc.DTR
Nutrition Specialist
It’s always better to work on who you want to be as opposed to what you want to do or how you want to look. When you have clarity about the kind of person you want to be, you are driven to fulfill that vision.”
Labels: exercise
Better Body, Sharper Mind
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Get in shape with exercise and your brain will follow! This is the conclusion of Harvard University professor John Ratey, a noted expert on attention deficit hyperactivity disorder.Professor Ratey’s book, Spark: The Revolutionary the Revolutionary New Science of Exercise and the Brain, unveils the research that supports his theory. The basic premise is that humans evolved as physical creatures. When we drop the physical activity from our routine, both body and mind get “flabby.”
The fix is obvious. Professor Ratey puts it this way, “Exercise, particularly aerobic exercise, can improve cognitive performance, soften the effects of stress, help fend off addiction-related cravings and tone down the negative consequences of women's hormonal changes. When it comes to psychiatric disorders, he calls exercise "one of the best treatments we have."
Get in step and learn how challenging your body will challenge your mind!
Jerri, DTR
Nutrition Specialist
Labels: exercise
Thanks for the mention. Your take on challenge is central as we need to find creative ways to challenge ourselves as we were challenged on the plains when we were hunter gatherers and walking 12-14 miles a day on average was necessary for survival, and our fuel needs were always tenuous. I like to say we are genetically geared to consume the most calories we can find and rest up if we can as tomorrow we may have no food and we may need to walk all day to find our next meal or run for our lives to safety. So in a way we need to find a way to remain lean and fit to live longer and better. For more information and up to date postings please visit my website at www.johnratey.com.
Strip to Get Fit!
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One of the newest fitness trends is gaining popularity with women of all sizes and ages. It's all about classes of choreographed routines that are based on striptease and pole moves. Many of the classes even suggest wearing stiletto heels. However, I recommend that you consider starting out with comfortable exercise shoes to build up your strength and stability.The instructors claim that the moves help increase flexibility and balance as they target the core muscles and build strength in the abdominal muscles and upper body. So, why stripper moves when you can get this from other types of classes too? Well, people are actually drawn to these classes by the idea that they will feel sexier and more confident about their bodies, and get hooked because it truly is a tough workout.
Although there is no question that feeling sexy and being confident about your body is a healthy attitude, psychologists worry about the association of sexiness and confidence with being a stripper.
Personally, I think they are missing the point. People who feel sexy are more likely to have healthier intimate relationships. And it goes without saying that having more confidence in general will bring great benefits to all aspects of a person's life!
Renee Brunetti LD/N, NSCA-CPT, ACSM
Nutrition Specialist
“If you had one car to get around in your lifetime, how would you treat it?”
Labels: exercise
I personally think this is a great idea. I think more women would just feel good about themselves if they would allow themselves the freedom to feel "sexy" just because... I wish I knew where I could sign up for one of these classes in my area. I would do it in a heart beat just to feel good about me and to make my man feel better as an extra bonus too!
I think this is a great idea! Also doing 100 sit-ups a night,running 15 minutes a day,and eating the right foods can keep you not only healthy but FIT!I believe feeling good about being sexy is great,and I believe you don't need to be a stripper or anything......If you are single,wear a bikini and go some where tropical but not a place thats something like a stripper club!
The number 1 key is feel good about yourself!
Most women don’t always feel confidant about their bodies (I am one of them). We simply compare ourselves to other models, superstars, actors/actresses etc. We need to step out of the fantasy world for a min, and see the reality, see what we have right now. Many people are blessed with talents, family and friends…. U just has to open your eyes to them.
What a wonderful way to get women to finally feel sexy about their bodies. I am a BIG fan of stilettos, but after being hospitalized for 5 months, I have not been able to wear them. What a great way to strengthen leg muscles and tone your body at the same time. Does anyone know where classes of this sort might be held? I would definitely be interested in joining THAT class!
my friend really likes the Carmen Electra video: http://www.aerobicstriptease.com
In response to your question, Vikki, there is a large company that specializes in these classes that has studios all over the country. It's called SFactor (sfactor.com) and has been featured on Oprah and other news programs numerous times. As a participant, I 100% reccomend it!
Personally I have purchased Carmen Elektra's Striptease Aerobics Set and the second DVD is strictly workouts. I did it everyday for a month and went from a size 15 to a size 9. I have slacked and need to start it up again actually tonight I will...but if you aren't comfortable taking classes in front of people that will be the next best thing to get in fit.
I think it's a great idea! Anyone ever try Zumba classes? Also another good way to shed those pounds and inches. You don't have to be in tip top shape, you just need to be willing to try and have a good attitude! It reminds me of Caribbean dancing.....
Hi, I'm in belly-dancing classes. It's harder work than it looks like, but it's really fun, and rewarding. We work on all sorts of muscles, even ones I didn't think I had. It also promotes being in touch with your body, knowing exactly what's going on and where. Also, the flexibility and control you have to have to be in a dance class like this is wonderful! I'd recommend some sort of dancing regime for anyone, and it spices up boring exercises.
I'm in a kickboxing class that is very cheap and not too hard to do, yet it still challenges you leaving you in good shape as it meets at least two times a week. I think that"stripper" classes are inappropiate sounding and I don't think its necessasry to try those in order to loose weight. There are a lot better classes and exercise routines which at least leave you with a little bit of self respect.
I agree with everyone else. This would be a great form of exercise, and it would be fun. I just wish I knew where they taught the classes I would sign up in a heartbeat.
How do I go about getting into one of these classes? Is there a website or something?
I tried kickboxing, it left me with injured hips. I don' see how strip dancing can make you lose your seft-respect unless you let it. I think it would build your self-confidence as well as strengthen your body and self-esteem. If it excites your partner, so much the better. It doesn't mean a woman will go out and dance in public. Her choice.
Anyone interested in these strip to get fit classes that want to take one just need to start calling on womens gyms to ask if they are doing these classes. If anyone is interested, my daughter teaches this class and I take it also. It isn't bad at all, just alot of exercise and fun. My daughter teaches it in a women's gym ( Lady of America in St Peters, Mo ) and a few other places as well. Just try it, you'll like it.
For those of you interested in taking any of these strip to get fit classes, you can go to just about any women's gym and ask if they teach them. My daughter also teaches these classed 3 nights a week and has a great turnout each and every time. Women just love taking these classes as they feel better about themselves. If interested or in this area, my daughter teaches at Lady Of America in St Peters, Mo. I too take this class, a Zumba class and Kickboxing also. I have a great time and I'm in my 50's. So those of you that think these strip to get fit classes are 'quote' stupid, try it, you might enjoy it!
I think if a woman is going to sell her bodie for money and go strip in front of dirty old men, then she is going to go and do that regardless of whether or not she tried a stripper-workout program!!! That is completely obsurd........ I would definately do the class,I may not let a young girl do such a class but i would bring a friend :) Let's not be ridiculous.
Sore After Your Workout?
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It's happened to most of us at one time or another. You go back to the gym after some time away or you've decided to finally start exercising...and you overdo it.The next day, you can't walk, you can't sit, you can't move! You begin to curse the day you ever decided to exercise and you don't go back to the gym...at least not for a while. Then you're right back where you started.
Although it comes with the greatest intentions, one of the most common mistakes people make is to push themselves too hard that first time back. Not only can this lead to soreness, but it can also cause injury, delaying your fitness goals further.
When you are sore, the last thing you want to do is move, let alone exercise, but this is actually one of the best things you can do to alleviate your pain. Want more post-workout advice? Click here.
Eunice, DTR, CPT-ACE
Nutrition Specialist
"There are no shortcuts to any place worth going"
Labels: exercise
Are Credentials Needed For Fitness Trainers?
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New year, new resolutions and you have decided to start a new fitness plan at the gym. But are you exercising with a certified trainer? There are many organizations that will certify “Professional Trainers”, but you need to make sure that your trainer meets the industry requirements.It is important to check credentials to make sure the fitness plan is created with your goals, safety and health risks in mind. There is a difference between a personal training specialist, certified exercise physiologist and certified kinesiologist. Please read more about it.
Wendy, Bsc. DTR
Nutrition Specialist
“When you change the way you look at things, the things you look at change.”
Labels: exercise
How Many Calories Did You REALLY Burn?
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After a workout, many people refer to the handy display on the treadmill, elliptical, etc. to see how many calories they burned. It kind of makes you feel good to know that you burned “300” calories that day, doesn't it? Well, you may want to think twice about these numbers and their accuracy.Take the treadmill, for example. If you hold on to the bars, you can cut the 'number of calories burned' on the display by half. Also, different companies use different formulas to calculate what the average person should burn. So, if this treadmill says you burned 250 calories, another may tell you 300. It's also important to keep in mind that the numbers given are estimates of what the “average” person would burn at that work load. The truth is that two people with the same height, weight and gender, and fitness level can burn a different amount of calories. There simply isn't a definite answer.
So, what can we take from this? Don't depend on the numbers and focus on your goals instead. If you want to burn more calories, add more time to your routine or increase the intensity. The actual number doesn't matter. You will feel and see the difference.. regardless of what the display says!
Eunice, DTR, CPT-ACE
Nutrition Specialist
“There are no shortcuts to any place worth going”
Labels: exercise
The numbers alot of machines kick out i feel are accurate, if i give a bad work out my numbers are not the same as if i go all out, so you get what you put in. ss
This is true. After reading many articles, it is important to remember that your heart rate, weight, age, and gender have everything to do with calories burned during exercise. I went out and picked up a heart rate monitor at a local sporting goods store, cost me about $100. It comes with a watch and waist band. This way I have the most accurate calories burned for my body. It's also convenient because I became an outdoor runner. Now, I will always know what I burned, with or without the gym. After comparing...the treadmill numbers are always lies!
I bought a Polar Heart Rate monitor with a calorie counter function. The problem with this is that the monitor only starts to calculate calories burned when your heart rate goes above 100 bpm. This is silly; because, even on my warm-ups (when my heart rate isn't above 100) I burn calories; however, the heart rate monitor says I haven't.
Wow! Americans ARE exercising more!
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There is a new report out that Americans are exercising more than they were a few years ago.The obesity rates are still not on the decline, but exercise is rising. I think the fault here is that we still are not understanding that we need to watch what we eat in ADDITION to the exercise. I'm not sure why the combination of these two factors cannot be applied to each other.
Denise, DTR, CPT-AFAA
Nutrition Specialist
It's one day at a time and that's what you need to concentrate on; each day that you do this will make you stronger for the next!
Ready, Set, Walk!
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The holiday season is upon us, so let's be proactive and battle the constant temptations by committing to our exercise programs. I'm not much of a runner myself, but I do enjoy taking walks. If you are like me, you will be very interested in the recent findings about pedometers and their effectiveness.
Researchers have found that those who clipped on this inexpensive step counter “increased their physical activity by more than 2,190 steps per day – a distance that adds up to more than a mile of extra walking.” However, please be advised that most of the success should be attributed to goal setting and using the pedometer as a way to measure one's behavioral change of increasing activity.
Read on to see why this is a worthwhile investment for your overall health...
Tracey, MS, RD
Nutrition Specialist
"Where there's a will, there's a way"
Labels: exercise
Relax with Yoga for Your Face
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Feeling a little self-conscious about those worry lines or wrinkles? Surgery sound too scary?
Well, ditch the creams and Botox and take out your yoga mat. Facial yoga is the newest anti-aging craze!
The theory behind it is that stretching those facial muscles can tighten them and reduce wrinkles. This new yoga may also help those with injuries, like partial facial paralysis.
Attend a class and you'll be introduced to various exercises with yoga-like names such as the “Smiling Fish”, the “Marilyn”, and the “Satchmo”. I actually found myself doing the “poses” as I read the article. Curious?
Eunice, DTR, CPT-ACE
Nutrition Specialist
"There are no shortcuts to any place worth going."
Labels: exercise
Obesity Epidemic Leading Younger Adults to Take Cholesterol Lowering Drugs
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The younger generation is being affected by diseases that were once common to the geriatric population. Therefore, it's no surprise that they have to take drugs that would normally be prescribed for their parents or grand parents. High cholesterol levels have been linked to an increased risk for heart disease and it appears more doctors are prescribing these medications as a preventative measure. I'm not a fan of popping pills for every singe illness because they all have side effects. So now more than ever, let's encourage our younger generation to improve their health through lifestyle changes including diet and exercise. As I can recall, prevention is better than cure!
Samantha, RD, LD/N
Nutrition Specialist
“We are all measured by inches, ages, numbers and all the outside things that don’t add up to who we are on the inside. So let your weight loss journey be one of self-acceptance every step of the way. If you are unhappy with yourself fifty pounds heavier you’ll probably feel the same way when you lose the weight. Happiness is not embedded in outward appearances.”
Labels: exercise, heart healthy
Schools Are Focusing on Getting Kids into Fitness!
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Currently, there is a program being offered in schools to promote exercise to our kids as a way to get and stay healthy, without it being a chore. This is a great reference for other schools nationwide to get kids motivated and on track with their health!I think that kids need to focus more on fitting in exercise. Although a healthy diet is recommended, exercise is often put on the back burner and I think that if we can get the kids to participate in a program like this, or something similar, it will help them tremendously.
Soccer Really Is an Exercise!
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My kids play soccer each Fall, and as I watch them continuously running around for about an hour I wonder, “How are they not tired or bored with the game?” Then I realize how much they actually love the sport of soccer. Not only are they excited about their games, but I'm happy too because this is the most consistent exercise they get all year, and they love doing it!A study shows how soccer is winning out over running because of its fun factor! In the United States, many translate soccer as a kids game since it is not necessarily as popular among adults. But I think it's great that certain sports, like soccer, are now more readily used as a form of exercise and the focus is moving away from traditional exercise regimens, like jogging, biking, etc.
So get on-line and find the closest adult league forming in your area!
Denise, DTR, CPT-AFAA
Nutrition Specialist
It's one day at a time and that's what you need to focus on; each day that you do this will make you stronger for the next!
Labels: exercise
Bikes, Not Punches, Thrown at a NYC Gym
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Talk about the need to release some pent up anger!It is not unusual for people to relieve stress at the gym, especially by joining an intense exercise class like spinning. However, in this particular cycling class, one member completely lost control and cast a fellow gym-goer AND his bike against the wall for refusing to cease and desist his disruptive noises.
Obviously this is not the first time someone herniated a disk working out; of course, the circumstances of this gym-related injury were a bit more physical for a 'normal' gym setting. Ouch!
Tracey, MS, RD
Nutrition Specialist
"Where there's a will, there's a way"
Labels: exercise
Rising Gas Prices Could Make You Skinny???
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Are you fed up with the rising gas prices? Maybe you won't be after you learn that it can trim not only your wallet, but also your waistline. You may be thinking, “How is this possible?” It's rather simple: it can force people to walk more and save you a few bucks in the process.Actually, I love to walk but living in an area where public transportation is not the best, I can see why people would rather drive everywhere. Is this good? Absolutely not, but I think that a better transportation system would deter people from driving everywhere.
I was in Europe this summer and I was surprised to see the number of people walking. My two uncles who are in their seventies are as fit as a fiddle. One owns a car but almost never drives because he either walks or takes the bus or tube. They go grocery shopping at least twice per week and yes, they actually walk.
I found this to be a refreshing change but I was quickly brought back to reality after I got back from my trip. Gas prices are soaring there too but the difference is that they have an excellent public transportation, especially in the city areas. Maybe our local government should consider revamping the public transportation system. Think about this the next time you vote; it could help keep you fit!
Samantha, RD, LD/N
Nutrition Specialist.
“We are all measured by inches, ages, numbers and all the outside things that don’t add up to who we are on the inside. So let your weight loss journey be one of self-acceptance every step of the way. If you are unhappy with yourself fifty pounds heavier you’ll probably feel the same way when you lose the weight. Happiness is not embedded in outward appearances.”
Labels: exercise
I agree completely Samantha! Public transportation should be something we push for and wouldn't it be nice to be as healthy as our European relatives!
Too Much of a Good Thing is Not Good, Even if it’s Exercise
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We all talk about how a sedentary life can negatively affect our overall health. Well, doing too much exercise may not be a good idea either. Unexpected results from a recent study done with rats have indicated that individuals who “over-exercised” developed structural abnormalities in the heart and heart failure. Heart failure refers to the heart’s inability to pump blood efficiently causing increased fatigue and breathlessness.Like always, the good turned into evil when done in excess.
Ivelisse, BS, LD/N
Nutrition Specialist
Take care, take control and Enjoy!
Labels: exercise
Can Caffeine Help Block the Sun?
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There is a new report out by the National Academy of Sciences that you caffeine junkies might want to run with. A recent research study conducted by The Laboratory for Research at Rutgers University found a potential link that leads scientists to believe that combining a healthy dose of caffeine and exercise can help destroy precancerous cells resulting from sun damage. The study was conducted on mice not men, but the scientific control sample that ingested caffeine while hitting the treadmill (or mice wheel, if you will), showed the greatest ability to protect against harmful solar radiation. Dr. Michael Gold, dermatologist and spokesman for the Skin Cancer foundation indicated that the study warrants further research and cautioned that until similar results are found in human trials we certainly cannot let down our guard against the harmful sun. “If you go outside, you have to wear sunscreen…it has to be caffeine and exercise with your sunscreen. I wonder if Starbucks will invent a sunscreen next?
Jerri, DTR
Nutrition Specialist
"You never know what you can do, unless you try"
Nintendo Wii virtual workout, does it really work?
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If you are the type of person that can't wait for the new and latest craze at your gym, try this for a change...Nintendo Wii circuit training classes. Who said that your aerobics class had to be boring and monotonous? Studeo 55, a gym club in Vancouver, Canada, has incorporated complete circuit training classes using the technology of the Wii as part of your warm up or cool down.
I don't know about you, but it seems fun and interactive, and right up my alley. Not only do these gym classes allow you to try new fitness games, you won't have to spend a dime of your own money (except your gym membership of course)! And in case you are wondering what you may possibly be doing, picture yourself boxing, playing tennis and bowling. There are also more challenging fitness programs are coming your way, such as yoga and aerobics.
I have tried the boxing and tennis games myself and trust me if you are still uncoordinated in real life, the virtual world is no different. It was a lot of fun and definitely a workout!
Wendy, BSc, DTR
Nutrition Specialist
“It only takes one person to change your life – you.”
Labels: exercise
Even the simple game of tennis or bowling requires you to stand and move about. For us past the age of 40 this is a great tool and fun too. Try the boxing sequences on WII.
Private Teen Gyms Have Now Joined in the Battle to Fight Obesity
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It's great that there are gyms being formed to help our future generations stay healthy and active! On the other hand, it's sad that they are not getting enough physical activity in schools today. However, with programs such as this, teenagers are motivated to improve their health using a number of video game inspired workout sessions. These gyms are paid memberships so cost is a factor, making my main concern that kids from low income families may not be able to benefit from these private gyms due to the expense.
Samantha Goss, RD, LD/N
Nutrition Specialist.
“We are all measured by inches, ages, numbers and all the outside things that don’t add up to who we are on the inside. So let your weight loss journey be one of self-acceptance every step of the way. If you are unhappy with yourself fifty pounds heavier you’ll probably feel the same way when you lose the weight. Happiness is not embedded in outward appearances.”
Who has time to exercise? Wait, YOU DO!
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