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Archive for the Fitness Tips Category

You “CAN” Do This

Exercising should be fun and not a chore” has always been my motto. People spend many years getting out of shape, “being over weight is one of them”, and then they decide its time to go to the gym or start an exercise program to get that weight off, and to many it wont come off fast enough, they fail […]

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3 MOST IMPORTANT FITNESS TIPS

For those of you starting a fitness program or have been in the game for a while don’t know the 3 simple things they need to follow to get the best out of their efforts. #1, Diet: Feeding your body correctly is the most important. This is not the 70s anymore when we use to think that the less we […]

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DO SOMETHING!!!

Many of us have the excuse that we just don’t have enough time in the day to work out, well I’m going to be in your face now and tell you that; ” EXCUSES ARE GONE ” Everyone has 3 hours in a week out of a 168 hour, 7 days a week life. You pick the days and hours […]

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Eating Protein

Everyone has heard about high protein diets. Well in an article published in the American Journal of Clinical Nutrition, protein was found to produce a greater feeling of fullness than other nutrients , carbohydrates and fat. In fact, subjects in the study that had higher protein breakfast were less hungry and ate less during the day than subjects that ate […]

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JUST 3 HOURS A WEEK

Many people wanting to start an exercise program start out with the wrong conception of what constitutes  “a workout program”. Another bad misconception is the time element ” I just don’t have the time in the day”… WRONG …you can find the time and its as simple as this…You pick the days (any 3 days) and you pick the hours […]

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WATER WISDOM: 8 GLASSES A DAY

So how much water ? While several factors influence your water needs, nutritionist recommend at least eight 8-ounce glasses a day. Spread these out throughout the day, and to put water’s hunger bursting power to work, drink one or two of your glasses before each meal. Some people ask is it OK to drink ice water or does it need […]

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Quench Your Hunger

Now here’s an added benefit…water also helps you feel full. One study completed found that subjects that drank 2 glasses of water before a meal felt fuller during the meal. So while you are burning more calories with water, you can also quench your hunger. And of course water helps us stay well hydrated which will help us stay active […]

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TAKING YOUR PULSE

Place 2 fingers over the center of your wrist, or you can also take your pulse by placing 2 fingers on the side of your neck. Using the table below to find your age and determine whether you are exercising in your Target Heart Rate Zone. 20 years…100-170 beats per minute 25 years…98-166 beats per minute 30 years…95-162 beats per […]

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DETERMINING YOUR TARGET HEART RATE

To determine your heart rate during exercise, take your pulse by placing 2 fingers (pointer and index) on either of your wrist or the side of your neck. Count the number of beats for 10 seconds using the seconds on a clock or watch to keep time. Multiply that number by 6 to get your beats per minute. Next: Taking […]

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EXERCISE AT A CHALLENGING YET COMFORTABLE LEVEL

Everyone’s fitness level is different, and therefore exercise at a level that is comfortable for you. When you workout, you should be working out at an intensity level that is challenging, yet comfortable. This means that you should push yourself, challenge yourself, but not to the point of pain. If you experience pain or discomfort, then stop and modify your […]

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