How to get your babe to workout

Dating & Relationships, Fat & Figuring It Out Podcast, fitness, Uncategorized

If your goal is to get your honey to lay off the “honey” and hit the gym, the worst approach you can take is a blunt one. No one wants to be told they need to work out, especially if they’ve put on a few “love” pounds over the years. However, you can motivate your significant other to get more fit without hurting his/her feelings or damaging your relationship.

Steps

  1. Take the “let’s get healthy” approach. You want your sweetheart around for the long haul and being out of shape is not only a little unattractive, it can be working against the aging process. Those who infuse cardio and exercise into their lives can help slow down the aging process and prevent chronic and possibly deadly diseases.
    • Let his/her doctor take the blame. Your significant other’s doctor told him/her some tests were a little off–the cholesterol or sugars were too high, for example. Tell your sweetheart you love him/her and that you want to lower the numbers together in the gym.
    • He/she is feeling a bit sluggish and tired lately–exercise can help. Rev the engines and increase energy levels by being more physically active. If he/she complains that he/she is exhausted all the time, consider adding a quick walk or run at night. Once your significant other sees the increase in energy he/she may want to hit the gym to achieve that level of pep.
    • Focus completely on health and not weight. Especially if you are heading into or are already in middle age or beyond, exercise is no longer just to look hot. It keeps the organs healthy and may help your honey avoid the same medications his/her friends have started (i.e. blood pressure pills etc.).

2. Compliment his/her toned physique after one workout. The best way to keep the motivation train running is to start gushing a few days following that initial workout. He/she will love the strokes, which may have him/her continuing with the workouts.

Be sincere and not fake. Don’t tell him/her that after that first workout he/she has certainly lost 20 pounds. However, a compliment like, “Hey, your biceps look firmer or your butt looks pretty good” will take you pretty far.

Don’t deliver a compliment while looking for one in return. Don’t be flexing in the mirror, glance over and then say, “Hey baby, you look hot, what do you think about these guns?” He/she will know it’s a backhanded compliment and see through your ruse.

3. Choose a fitness routine that may not seem like exercise. For example, suggest taking a doubles tennis class together or ballroom dancing. He/she may think it’s a fun way to bond, when in reality you’ll know that you are raising his/her heart rate.

Find something that will interest your mate. Maybe a game of touch football sounds like heaven on earth to you, but to him/her it’s a snooze fest. Consider what he/she would enjoy before you start making plans.

Get friends in on your game. If your friend wants to get his/her spouse or partner to workout too, make it a foursome for added fun (make sure that the spouses are friends before you commit).

Select something he/she can do. Don’t go hard core if your sweetie hasn’t been working out lately or hasn’t worked out at all. Find something you know he/she will find success and enjoy.

Get competitive. Some people are motivated by friendly competition. Consider rolling out a “challenge” where you will see who can be a better golfer, runner etc.

4. Talk about your successful results–without being annoying. Nothing motivates some people more than seeing their partner getting hot and toned while they are still sluggish and doughy (although be careful with this notion as some people may retreat into sloth even more).

Pull out old clothes that you’d been saving for a “skinny day.” He/she may be green with envy if you can fit back into your old size or better yet—the smallest size ever.

Purchase new clothing that accentuates your new figure. Shopping can be fun when you are able to wear outfits you couldn’t fit into before. He/she may see that and want the same for him or herself.

5. Ask him/her to motivate you to work out. Another way to entice your mate to exercise is to act as though (or maybe it’s true) you can’t get motivated to work out unless you have a partner–your significant other.

Ask him/her to help you devise a fitness plan. This is a sneaky way of getting him/her to perhaps look at a fitness plan for him or herself. Use online apps or fitness websites to help you configure a program that will fit both of your needs.

Tell him/her you can’t get motivated unless he/she joins you. Avoid whining when asking him/her to continue to stick to the program. Be direct but explain that your continued dedication is dependent upon his/her participation.

Author Info

5 Drinks That Can Help You Lose Weight

Food & Nutrition, recipes
5 Drinks That Can Help You Lose Weight

Is what you drink affecting your ability to lose weight? The short answer is yes. Liquid calories play a huge part in our health, and the amount you consume is directly related to your ability to control the number on that scale.

Beverages go down quicker and easier than food. But that’s also the definition of “mindless” consumption: not paying attention while we’re doing other things like driving, working, watching television or sports, mingling, catching up with friends, etc.

Sodas, as most of the MyFitnessPal community knows, are liquid sugar. They do little to satiate hunger. But that’s also true of many other beverages, including energy drinks, iced lattes, bottled green teas, smoothies, sports drinks, alcoholic beverages, sweetened teas and, yes, even those fresh-pressed organic juices from your local juice bar. Most of these contain a lot of sugar and very little fiber to help keep you full. A few hundred calories per day can add up quickly, as many people fail to factor liquid calories into their daily intake.

Most sodas, bottled teas, energy drinks and sports drinks have sugar and calories listed on the container. Always read labels, and choose beverages with little- to no-added sugar and calories.

Alcohol is where things can get tricky, as calories, fat, sugar and carbohydrates aren’t required to be listed on labels. With 7 calories per gram of alcohol — it’s the second most concentrated source of calories, more than both carbohydrates and fat. It’s also absorbed directly into the bloodstream, meaning your body doesn’t burn extra calories in order to process and break it down.


Many of today’s trending craft beers have as much as 200–250 calories per pint, and that’s just for one. Wine has around 120 calories per 5-ounce pour, if you can limit it to just a glass. Cocktails mixed with sodas, simple syrups and tonic waters add up quickly, too — and come in much smaller portions that “vanish” rapidly. Limiting alcoholic beverages is one of the first steps you can take for successful weight loss.

But wait: The good news is there are a few things (other than water) that you can start sipping that may aid your efforts to shed some pounds. Drinking to promote better hydration, sleep and digestion can also help with weight-loss efforts. Here are five quaffs to consider.

We all know how important it is to drink enough water — it restores fluids lost through breathing, exercising and metabolism. It’s the number 1 thirst quencher … and cheap! But the timing could make a difference, too. When you start to feel hungry, drink some water. A 2015 study in the journal Obesity found that participants who drank about 2 glasses of water before meals were more likely to lose weight than those who skipped the glasses of water and went straight to eating.

Drinking green tea regularly may not only boost your fat fighting metabolism, but may also play a key role in weight maintenance and hunger suppression. One study from the Journal of the American College of Nutrition found that in just two months, green tea drinkers lost an average of six pounds more than those who drank plain water. Green tea is also brimming with antioxidants and flavonoids that are good for overall health. Drink freshly brewed tea with no added sugar or cream — bottled store-bought varieties have fewer antioxidants (the  concentration decreases the longer tea sits after brewing) and are often pumped full of honey or sugar.

The morning java boost is a necessity for many of us, but there’s proof that the jolt may spur a better workout (translation: burn more calories). A 2015 study in the Journal of Sports Medicine and Physical Fitness found that participants could do almost 20% more leg presses and 12% more bench presses when they drank 2–3 cups of coffee before their workout. A similar 2011 study found an (albeit small) increase in energy expenditure both before and after exercise in the group that drank coffee before exercise.

In addition, coffee positively affects the hormones that help improve blood-sugar regulation. Maintaining stable blood sugar is essential to your well-being, overall fitness, regulating your hormones and plays a role in how much fat your body is able to store and burn.

But before you get too excited, we recommend you skip the sugar and heavy cream. The benefits noted above are singular to black coffee — not the mostly sugar and milk-based lattes, frappes, and mochas from Starbucks, McDonald’s and Dunkin Donuts, which sell drinks that may contain more than 1/4 cup (50 grams) of sugar!

This fizzy, pleasantly puckery fermented beverage is made by adding a probiotic-rich bacteria to lightly sweetened tea. More and more research is looking into gut health and how it relates to obesity and weight, finding that the millions of bacteria that live in our guts may play a large role by altering the way we store fat, how we balance blood sugar and how we respond to the hormones that make us feel hungry and full. Fueling our gut with beverages and foods that stimulate good bacteria may make losing weight easier than we ever thought possible. Kombucha is readily available in most supermarkets and comes loaded with probiotics — just be sure to look for brands with less than 5 grams sugar per serving.

We’ve said it here before: Sleep is essential for more efficient weight loss. Drinking turmeric-steeped warm milk before bed may help you catch more zzz’s. The brain uses calcium and tryptophan (both of which are found in dairy products) to make sleep-inducing melatonin.

Turmeric contains a component called curcumin, which may shrink the size of adipose cells and limit fat accumulation. Curcumin also stimulates antioxidant effects, reduces inflammation and may help relieve anxiety. Research on turmeric is still young, but it certainly can’t hurt to add this warming spice to your nightly routine.

How to eat healthy while still enjoying graduation party season

Food & Nutrition, Holiday Fast Track, Humor, Motivation, Inspiration and Encouragement

graduation gif 2.gif

 With the end of the year and warmer weather comes celebration. And celebration often means delicious, decadent food and lots of it. Whether it be at a graduation party, family reunion or backyard barbecue with friends, there always seems to be a scrumptious spread calling your name. And let’s not forget the dessert table.
Overindulging at one celebration might not be so bad, but what happens when you have three parties to attend in one weekend? Before you know it, you’ll find yourself feeling tired, bloated and a perhaps a few pounds heavier—just in time for swimsuit season.

So how can you keep your body happy and healthy without missing the fun that summer celebrations bring? Read on for nine tips on how to enjoy parties while still keeping your health in mind.

1. Eat before you go.

Heading out to a graduation soiree where you know there will be killer desserts? Try eating a light, healthy meal before you go. You won’t be hungry for the main event like fatty fried chicken and instead will have room for that slice of cake. Even the smallest snack can help when it comes to having control over the buffet table. Just remember, no matter what you do, don’t go to a party starving. You’re likely to enter a “see-all-eat-all” mentality and go overboard.

2. Bring a healthy dish to pass.

By bringing a dish to pass, you’ll at least know there will be one healthy option to eat. Serve yourself a portion of your healthy contribution and supplement it with smaller portions of a few more indulgent items. Not only can you keep your diet in check, but you’ll also enable others to enjoy a lighter option.

3. Taste test.

The first time you visit the food spread, take a little bit of everything you want to try. Give it all a taste and decide on your favorites. Then go back and dish up what you know you will truly enjoy. This will prevent you from eating foods that are just so-so to your taste buds but are also high in calories and fat.

4. Distract yourself.

After trip one to the dessert table, walk away. Don’t stand or sit near it, as this can increase the temptation to make a return trip. Instead, offer to help the host out with dishes, take a break from the party to walk around the park or venture to the backyard to check out what else might be going on.

5. Be active.

graduation gif

After eating, don’t just sit around. Instead, get up and join in that slow-pitch softball game, round of cornhole or sand volleyball match. You might even burn enough calories to warrant an extra piece of cake!

6. Be mindful of your beverages.

Sure, nothing says it’s a party like a cold Spotted Cow or a fruity margarita. And by “a,” I mean one. Calories from beverages — whether it be from beer, mixed drinks, lemonade, punch or soda — can add up fast. Guzzle down two cans of Coke and you’ve just consumed 280 calories and nearly 80 grams of sugars. That’s about 20 teaspoons! Bottom line: it’s just as important to choose your beverages carefully as it is to choose your eats. Stick to one beverage of choice and then switch to water, diet soda or unsweetened tea.

7. Pack along a piece of gum.

After you’ve finished your first plate, whip out this little lifesaver. Choose a minty flavor to curb any cravings for another piece of chocolate cheesecake and to help take your mind off of food.

8. Balance your plate.

Just as you would for a typical dinner around the table at home, try to balance your plate. Load at least half of it with fruits and veggies, a quarter with lean protein, and the other quarter with grains. (Whole grains are best!)

9. Use a dessert plate.

Swing by the dessert table first before hitting up the food, but only to snatch a smaller, dessert-sized plate. Ditching an oversized dinner plate in favor of a smaller plate aids in portion control and will prevent you from overindulging right off the bat.

Now, I’d have to admit that part of the “party” is definitely the food, and that it’s perfectly okay to indulge every once in a while. But for all those other times, stick to these nine tips and you’ll be on your way to celebrating not only the occasion but also your commitment to a healthier lifestyle!

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8 Things Trainers Wish Everyone Knew About Weight Loss

Uncategorized, Weekly Workout Meet Up!
8 Things Trainers Wish Everyone Knew About Weight Loss

Weight loss is one of the most common fitness goals trainers deal with. The reality, however, is that not every person who seeks to lose weight ends up reaching their goal. Often times, that’s because people striving for weight loss don’t go into it with the right mindset or information about what really works when it comes to shedding fat and building muscle.

Drawing upon their expertise and years of experience with clients, here’s what trainers want you to know about dropping pounds, plus what successful weight loss looks like from their perspective.

1
RESULTS TAKE TIME, AND IT’S BETTER THAT WAY

You probably already know it can take a while to see the benefits of working out and eating healthy, but knowing something and accepting it are two different things. “Many clients will join a fitness program only to terminate too soon,” says Michael Piercy, MS, certified strength and conditioning specialist, owner of The LAB and IDEA Personal Trainer of the Year 2017. Think about it this way: “The weight that you might want to lose didn’t get there in one day, so we know that it won’t come off in a day.”

Plus, there’s the fact that losing weight really quickly isn’t a great idea. “The faster you lose weight, the more likely it is to come right back (plus some) when you stop dieting,” says Christel Oerum, a certified personal trainer and diabetes coach. “When you lose weight too quickly, you also decrease your body’s metabolism, meaning that you burn fewer calories. When you have reached your weight goal and go back to a normal, healthy diet, you may have decreased your metabolism so much that even a ‘normal’ diet will make you gain weight fast.” That’s why slow and steady is the best approach, which means 1–2 pounds of weight loss per week maximum.

2
YOUR “WHY” IS AS IMPORTANT AS YOUR “HOW”

Having a plan for how you’re going to lose weight is great, but there will inevitably be moments when your motivation wanes. During those times, your reason for wanting to lose weight in the first place becomes even more crucial, according to Brian Nguyen, CEO of Elementally Strong. Ask yourself: Why are you doing this? Is this doctor-ordered for your health? If so, why would you follow those orders? “After all, most people know what they should be doing: Eat more broccoli and less sugar, get eight hours of sleep, exercise or be active for about 20 minutes a day,” Nguyen points out. To actually make those lifestyle changes that will affect your body composition requires a big “why.”

“Maybe it’s to be able to play with the kids without pain. Maybe it’s to reinvigorate your sex life with your partner. Whatever it is, no one’s goal is really the number on the scale,” Nguyen says. “Get to the real why and make yourself conscious of it daily.” That can include making a vision board, creating your own mantra, or journaling about your weight-loss experience. However you do it, the more you focus on the specific reasons you want to lose weight — the ones without numbers attached — the more likely you are to stick to it.

3
WHAT WORKED FOR YOUR FRIEND MIGHT NOT WORK FOR YOU

It’s easy to get caught up in trendy workouts, diets and wellness trends, thinking they could be the answer to all your weight-related woes. “I see this all the time,” says Alix Turoff, a certified personal trainer and registered dietitian. “A client will come to me and tell me what’s working for their friend and think that they need to be doing the same thing. If your friend is following a Paleo diet, and it’s working for them, that’s great but that doesn’t mean it’s the only way to lose weight or meet your goals,” Turoff explains. Instead, it’s better to figure out a plan that capitalizes on the healthy eating and workout habits you may already have. “It’s important to realize that weight loss and nutrition are extremely individual and it’s OK to follow your own set of rules — within reason, of course.”

4
CRAZY-HARD WORKOUTS AREN’T REQUIRED

You might think the harder you work out, the faster the weight will come off, but that’s not necessarily true. “Don’t sign up for the most challenging boot camp in town with a goal of totally burning off your bad food choices,” says Shana Verstegen, fitness director at Supreme Health and Fitness. “This is a recipe for injury and burnout. Instead, find fitness activities that you enjoy and stick with them. If fitness is viewed as fun and something you look forward to, then there is no limit to how long you can maintain it.”

5
RESISTANCE TRAINING WILL MAKE A BIGGER DIFFERENCE THAN CARDIO

It’s a common misconception that to lose weight, you have to do a ton of cardio. “By mainly basing your weight loss on lifting weights and eating healthy food — and not just on lots of cardio and a super low-calorie diet — you will permanently increase your base metabolism, meaning that you will burn more calories every second of the day, even when you are not working out,” Oerum explains. “As you build more muscle mass and your metabolism increases, it will become easier and easier to both lose weight and to maintain your weight loss.” Of course, cardio isn’t a bad thing, and it deserves a place in your routine no matter what your goals are, but perhaps a smaller one than you might expect. Oerum emphasizes that resistance training and good nutrition are more effective for long-term results.

6
THE PEOPLE YOU SURROUND YOURSELF WITH MATTER

Having a community to reach out to can make a world of difference, and while you might not be able to control your family’s health habits, you can certainly make an effort to spend time with fitness-minded friends. “Don’t forget that you are the culmination of the five people you hang around with the most, so be sure to seek out friends who are already living that healthy and fit lifestyle,” Nguyen advises. “The bottom line is that no one does this alone.”

If you can, find a workout buddy who can help keep you accountable. “Have fun with the fitness game using a system of checks and balances with rewards and penalties,” Nguyen suggests. “Maybe the most consistent partner gets a free steak dinner or whoever is later to workouts does the meal prep for the following week.” By motivating each other, you’re also motivating yourselves.

PLAN HOW YOU’LL END YOUR WEIGHT LOSS

“One of the most common weight-loss mistakes is not having a plan for what to do after you reach your goals,” Oerum says. “Most people either keep following the same diet they used to lose weight or end up going back to how they ate before their weight loss.” Neither choice is ideal. “Instead, don’t think of your weight-loss journey as being done until you have managed to keep your goal weight for at least a month.” How do you do this? “After you reach your weight-loss goal, slowly start adding a little more (healthy) food into your daily diet.” Finding a calorie intake that allows you to keep your weight stable is just as much a part of the weight-loss process as shedding pounds.

8

IT’S BETTER NOT TO HAVE WEIGHT LOSS AS YOUR PRIMARY GOAL

You might be thinking, “What? How can this not be the goal if it’s why I’m training?” Easy. “Strive for athletic and wellness goals such as completing a race, improving your maximum lifts or tracking your food intake for 30 days straight,” Verstegen says. “The weight loss will follow. If you train as an athlete, you will eventually look like an athlete.”

Source: JULIA MALACOFF

 

Workout Wednesday: You’ve Lost Weight, Now How Do You Keep It Off?

Motivation, Inspiration and Encouragement, Uncategorized, Workout Wednesday
You’ve Lost Weight, Now How Do You Keep It Off?

Losing weight is one thing, keeping the weight off is another. We’ve all heard about yo-yo dieting, know a friend who yo-yos and have probably bobbled ourselves. But it is possible to stay at your new, lower weight — and the more you’ve lost, the more likely you may be to maintain, according to a new study.

In this 2017 study, researchers split 177,000 adults into four categories: those who lost less than 5% of their BMI, those who lost 5–10%, those who lost 10–15% and those who lost more than 15% after six months. At the two-year follow-up, the people in the last group — the “high weight loss” group — were least likely to regain more than half of what they’d lost.

Here are four ways to help maintain your weight loss:

1. UNDERSTAND IT’S A LIFETIME COMMITMENT

“Weight loss isn’t an event, it’s a process,” says Sofia Rydin-Gray, PhD, a clinical psychologist and behavioral health director at Duke Diet and Fitness Center. “It’s not only about food and exercise — it’s about behaviors, emotions and our way of thinking. People who keep the weight off are able to stay focused and commit to prioritizing their health.”

This commitment may include staying active, watching fewer than 10 hours of TV a week, getting adequate sleep and eating breakfast, according to researchers with the National Weight Loss Registry.

2. PLAN REGULAR WEIGH-INS

“You have to continue the behaviors that helped you lose weight in the first place,” explains dietitian Georgie Fear, RD. “We look forward to being able to liberalize our diet and ease up on workouts after losing weight, but you can’t go overboard.” And that’s exactly why the changes you make while dieting need to be ones you can live with for life.

Another habit both the National Weight Loss Registry and experts recommend is continuing to weigh in on a regular basis. “I discourage daily weigh-ins because then you’re too focused on the scoreboard and not on the plays going on the court — what you’re choosing for lunch and dinner,” says Fear, who, along with Rydin-Gray, recommends getting on the scale once a week.

If you notice a significant gain, ask yourself why this happened — you likely know you were stressed, skipped your morning walks and turned to mint chocolate chip rather than calling your friend to talk it out. Then reflect on what helped you lose weight before. Refocus and recommit to those habits, and you’ll get back on track.

3. REMEMBER WHY YOU WANT TO BE HEALTHY

If it’s hard to return to healthier habits, take some time to recall your motivation for losing weight in the first place. “You can’t just be motivated by the scale,” Rydin-Gray says. “You really need to drill down and have frequent reminders of why this is important for you.”

Know that life may not be what you expected when you decided to lose weight. “Sometimes during the weight-loss phase, we have this idea that, ‘Wow, when I get to my goal weight, things will be better in my life — better at work, my romantic situation, I’ll have a great social life,’” Rydin-Gray says. “Then when we get to the maintenance phase, we realize life is pretty much the same as when it was when we were heavier.”

4. TURN TO YOUR SUPPORT NETWORK

One thing that can help all of us maintain an optimistic outlook and manage stress — and keep weight off — is a strong support network. Having people you can turn to provides accountability and helps you stick to your healthy lifestyle. “You need supportive people who can lift you up and bring you back to feeling confident,” Rydin-Gray says.

It’s particularly essential that anyone you share a kitchen with is on your side. “It’s so difficult to overcome a cookie habit when the person you live with has cookies every night,” Fear says. Beyond that, your support system can be anyone from friends and coworkers to dietitians and online communities. “Many people don’t have an in-real-life circle of friends that encourage them to be kind to themselves or try a new vegetable recipe,” Fear adds. So if you can find that virtually, take advantage of it.

No matter what, know you can keep the weight off. “There’s a mindset shift where taking care of yourself feels better and more important than giving in to any cravings or slacking off,” Rydin-Gray says. That may sound crazy when you start the weight-loss journey, but once you reach your goal and feel how good it feels, you’ll know it’s better than any ‘high’ a food can give you.

Source: By Brittany Risher

Finish Strong Friday: Can Apple Cider Vinegar Fix All Your Problems?

Motivation, Inspiration and Encouragement, Uncategorized
Can Apple Cider Vinegar Fix All Your Problems?

Spring cleaning isn’t just for closets. After months of cold weather and cravings for rich meals, our bodies deserve a reset. Thanks in part to an ever-expanding selection of health drinks, this question burns as intensely for some as a teaspoon of ACV on a sore throat. Rumors are its health benefits include everything from increased energy and weight loss to improved digestion. Yet many of the claims associated with it remain unproven, so let’s to take a closer look at the trend.

Unpasteurized apple cider vinegar is rich in enzymes and probiotics, much like other raw fermented liquids such as kombucha. Probiotics aid digestion, keep us “regular” and prevent bloating (as yogurt commercials have informed us for years). Yet those benefits only are gained if you ingest the raw stuff sold by all-natural producers such as Bragg, because pasteurization kills probiotic strains. You’ll know you’ve hit the jackpot when you see cobwebby strands of the “mother” floating in your bottle of amber liquid. If you’re looking for a way to wake up and energize your digestion, a morning shot of apple cider vinegar might make sense.

Raw apple cider vinegar also contains acetic acid, which research shows can help block starch absorption. This can directly benefit pre-diabetics because blood sugar may be less likely to spike if you consume vinegar before a starchy meal. A related claim is that vinegar “increases energy levels” by stopping blood sugar spikes cold — but for the general population, however, this is a bit of an exaggeration. Scientific evidence shows only a very slight beneficial effect on non-pre-diabetic subjects. Likewise, studies have shown ingesting apple cider vinegar helped protect mice from the ill effects of high-fat diets by improving blood-sugar levels and cholesterol. Unfortunately, replicating these results in humans has been elusive.

As a key feature of many cleanse diets, apple cider vinegar is also touted as a great way to combat “toxic overload” — a vague diagnosis which purportedly threatens all of us who enjoy happy hour, dessert or both. However, the claim that apple cider vinegar cleanses the liver of “sludge” or toxins is more anecdotal than scientific. Similarly, the notion that apple cider vinegar can melt fat or promote weight loss isn’t backed by hard facts. It’s certainly plausible that adding a teaspoon of apple cider vinegar to 8 ounces of water can suppress appetite — but one study concluded this resulted mainly from nausea caused by consuming highly acidic vinegar. (It’s also worth noting that drinking 8 ounces of plain water before a meal can dull appetite as well, with zero vinegar added.)


ACV TASTE TEST

“Sour” is one of the more polite words that can be used to describe drinking undiluted raw apple cider vinegar. But that’s exactly what fans of the stuff have done for years, taking a spoonful straight, every single morning. A gentler option is to mix it with 8 ounces of water, lemon juice and a bit of stevia.

Does this mean you should start guzzling? Probably not. Most health experts caution against overdoing it with apple cider vinegar, since it has the potential to negatively affect tooth enamel and irritate your stomach lining. In small doses, however, it might be well worth integrating into any healthy lifestyle.

Source: by Kate Chynoweth

20 Ways to Spring Clean Your Fitness Routine

fitness, Fitness on a Budget, Uncategorized
From workouts to gear (time for new kicks?), how to recharge your body

It’s that time of year again—the snow’s melting, the sun’s shining, and those thick sweaters in the closet are about to go into storage. It’s the perfect time to reignite your motivation by breaking away from your boring gym routine and embracing the great outdoors. Kick off spring with a healthy start by getting the right gear, revamping your routine, and doing some “spring cleaning” in your pantry. Here are 20 simple tips to get you started.

Spring Training Fitness Tip: Book a Physical
Believe it or not, only about 20 percent of Americans get an annual check-up. Be one of them! While you might look and feel just fine (or really hate needles), it’s important to keep tabs on things like blood pressure, cholesterol, and vitamin deficiencies before designing your workout program.

Spring Training Fitness Tip: Set a Schedule… but Be Realistic
If you haven’t been working out much this winter, don’t write down that you’ll do outdoor cardio exercises for 30 minutes a day, six days a week. You’ll only find yourself getting frustrated and will be more likely to give up on your workout program. Post your exercise plan in places you’ll look frequently, like the calendar app on your smartphone or at your desk at work.

Spring Training Fitness Tip: Team Up
You’re more likely to stick with your plan if you’ve got a partner in crime. Choose someone who has similar goals who’s schedule fits with your own. Your best bet: Get together at the same time four days a week, whether it’s before work or just before dinner.

Spring Training Fitness Tip: Buy New Running Shoes
If you’ve been hitting the gym (and the treadmill) all winter, chances are, you’re due for a new pair. Most running shoes last somewhere between 300 and 400 miles—but if you use them to walk around or do other parts of your gym routine, that wear and tear counts, too. Go to a running specialty store to get fitted, and have them look at your gait/pronation to find the best shoe for you.

Spring Training Fitness Tip: Clean Out Your Pantry
Still have that tin of popcorn from the holidays or a box of chocolates from Valentine’s Day? Get rid of them. And while you’re at it, throw away other foods low in nutritional value, like chips, pretzels, sugary cereals, white bread and, yes, even those 100 calorie snack packs (a cookies still a cookie, even if you squash it flat and drop five in a bag).

Spring Training Fitness Tip: Protect Your Skin
Now that it’s warming up, you’ll be heading outside again. This means more sunshine (and vitamin D, which is a good thing), but it also means that your skin is exposed to harmful UV rays. Rub waterproof lotion with at least SPF 15 or more over all exposed areas of your body. Don’t forget easy-to-miss areas like behind your ears, the back of your neck and the crease near your underarms.

Spring Training Fitness Tip: Pump Up Your Playlist
Still listening to the same tracks from December? Do some iPod “spring cleaning” by downloading a fresh workout playlist to get you going.

Spring Training Fitness Tip: Jump Rope
Heading outside and doing this favorite childhood “workout” can burn about 208 calories in just 20 minutes. Add other outdoor cardio exercises like walking lunges, short sprints, and jumping jacks, and you’ve got yourself a circuit program you can do right in your backyard.

RELATED: 20-Minute, Fat-Blasting Jump Rope Workout

Spring Training Fitness Tip: Update Your Workout Wardrobe
Still sweating it out in cotton T-shirts? Throw away worn-out workout duds and replace them with shorts, tanks and tees in breathable, wick fabrics. While you’re at it, update your sports bras, too (a typical bra has a lifespan of about six months, although hand-washing can make them last longer).

Spring Training Fitness Tip: Stretch Out
The best way to prevent injury is to stretch before and after your workouts. Here’s how it’s done: Warm up with 10 minutes of light outdoor cardio exercises, then do dynamic stretching—as in, stretching while moving. This includes lunges, touching your toes and walking your hands forward, swinging your legs while standing and twisting from side to side. After your workout, complete “static” stretches—a.k.a. your typical “touch and hold” routine. Yoga, Pilates, and dance classes are also great ways to stay flexible.

Spring Training Fitness Tip: Stay Hydrated
Avoid muscle cramping and fatigue by drinking about two liters of water a day, and 17 ounces about two hours before exercising. Another general rule of thumb: The more you sweat, the more fluids you need to replace, so drink up after a vigorous workout. Use stainless steel bottles to avoid some of the chemicals associated with certain plastic varieties (such as Bisphenol A, or BPA).

Spring Training Fitness Tip: Plan a Trip
Outdoor exercises are great, but if the weather’s still cool where you live, take a “health” vacation to a resort with hiking, biking and other activities (plus warm weather), or sign up for a yoga retreat.

Spring Training Fitness Tip: Get Sporty
Break up your routine with outdoor exercises like tennis or golf, or team up with friends for an afternoon of ultimate Frisbee. Even kickball will get your heart going—and you don’t have to be athletically gifted to play!

Spring Training Fitness Tip: Hit the Farmers Market
Soak up some of that spring sunshine while you shop for fresh fruits and veggies. Other items worth picking up include fish, dried fruits, and nuts.

Spring Training Fitness Tip: Change Your Thinking
Instead of designing goals based purely on weight loss, concentrate on how you feel. If counting calories has you down, think in terms of portions instead. Constantly checking the clock during your workout? Chances are you need to find a sport or activity you actually enjoy.

Spring Training Fitness Tip: Step Off the Scale
Muscle weighs more than fat, so although you may look more toned, there’s a chance you might not be shedding pounds at the rate you’d expect. To get an accurate measure of your progress, use measuring tape once every two weeks to see where you’re trimming inches from your waist, hips, and other target areas.

Spring Training Fitness Tip: Jump On the Twitter Train
Get vocal about your fitness routine and goals and make friends with other women looking to get motivated this spring with a Twitter feed. Give updates on your progress, post links to your favorite fitness articles and products, and cheer on others (they’ll do the same for you).

Spring Training Fitness Tip: Tie On Weights
Tone up arms and legs by doing your regular routine—whether it’s walking to the store, cleaning your house or walking the dog—while using wrist and/or ankle weights. The resistance will help strengthen muscles (and get your body that much more ready for bikini season).

Spring Training Fitness Tip: Sign Up for a Race
Adding positive goals to your fitness routine will make you feel better and also give a purpose to your training other than losing weight or fitting into those skinny jeans. Look into local road races—the 5K distance is perfect for beginners—and sign up with your training partner. It’s also a great way to get involved in your local fitness community!

Spring Training Fitness Tip: Reward Yourself
Don’t forget to take care of your hard-worked body! A sports massage is the perfect way to pamper yourself, while alleviating toxins and speeding up muscle recovery. We love Just Calm Down Spa in New York City; even if you can’t get there, you can still get your hands on the muscle-soothing cream their therapists swear by: Topricin. Rub this fast-absorbing topical pain reliever on after a tough workout and your muscles will thank you.

Source:

Your 9-Step Strategy to Maintain Your Weight During the Holidays

Holiday Fast Track, Uncategorized

 

BY DARYA ROSE

NOVEMBER 3, 2017

 

How to Enjoy Being Alone on Thanksgiving

Food & Nutrition, Holiday Fast Track, Uncategorized

Thanksgiving Dinner for One

So, you are going to be alone and perhaps even in a strange city on Thanksgiving, and the very idea is getting you down. Cheer up and welcome to the club. Lots of us Americans don’t gather around a groaning board on the last Thursday in November surrounded by family and friends. Some people are alone by choice and some by circumstance, and whatever your situation, you can choose to get maudlin about the whole thing or have an enjoyable or maybe even a super fabulous day.

Lots of people have to work on Thanksgiving. If that is your situation, know that your coworkers will be working too and make a point of enjoying the day with them. I have a friend who is divorced with grown children and who is a nurse at a local hospital—she always signs up to work on Thanksgiving and always has a wonderful time sharing the day with patients and their families. She also gets paid overtime which goes a long way towards making her thankful too.

Students, ex-pats, the recently divorced, the widowed, all huddle together at holiday time, like cows under a tree before a rainstorm. Many of these will be spending Thanksgiving alone, and if you will be in their ranks, the trick is to not feel sorry for yourself but to let go and enjoy the day.

Personally, I enjoy my own company and really enjoy my solitude. I am often with family and friends on Thanksgiving, but have chosen to spend a few Thanksgivings by myself and have had some wonderful, serendipitous Thanksgivings alone or with a band of other solo celebrants. Sometimes complete strangers can be better Thanksgiving dinner companions than far flung family.

I’ve been on my own for the past decade and before that was married for 33 years, raising two children, working, playing, and generally juggling life. My husband and I were both only children of divorced parents, so the holiday season always presented familial challenges, but we were inventive, and it was always fun.

I have cooked many a turkey and presided over many a table, which is perhaps why I am so serene about being on my own for Thanksgiving. But even for me, it does take a bit of planning. Here are my tips gleaned over the years from here and there.

Make it a party of one
Make it a party of one | Source

Tips for Celebrating Thanksgiving Alone

  1. Plan Ahead: If you know you are going to be alone and not working, try to find a kindred soul or souls ahead of time and make plans to get together for a Thanksgiving meal. It can be a potluck at somebody’s house or a seasonal feast at a fancy restaurant. One year, I went to a local diner with a group of women who were alone for one reason or another. It was great. It’s a way of observing the holiday without pain. If you are working on Turkey Day, plan some sort of celebration with coworkers. It’s best not to spend the day at home alone watching sentimental holiday movies or The Macy’s Thanksgiving Day Parade on TV all by yourself. Make a plan, and do something to give the day a little structure.
  2. Make the Day YOURS: If you are going to be alone, do what you feel like doing and not what you think you should do. That is, don’t go to somebody’s house for Thanksgiving just because you think you should. Sometimes, being grafted on to somebody else’s family celebration can make you feel more alone than being alone. Do what you want to do. Feel like going to the gym? if it’s open, do it. Feel like taking a hike or catching a film or concert? Do it, and don’t feel you have to eat turkey either. If your idea of a great meal is pizza, get a pizza. In fact, it might be a good idea to NOT go anywhere near traditional Thanksgiving fare if you are on your own for the day.
  3. Do Unto Others: I know it is going to sound like a cliché, but if your church or temple has a soup kitchen or if there is a local food pantry or charity Thanksgiving dinner, you might want to plan to work for them on Thanksgiving. There is nothing to make you grateful for what you have like helping those who have less—they do call it Thanksgiving for a reason, you know.
  4. Stay In Touch via Skype: Through the wonders of the internet and video calling and chat, you can now stay in touch with your family on Thanksgiving without actually being with them. Sometimes, I think this is the best of all worlds, but then my family history is full of contentious Thanksgiving dinners. Never mind—that’s another article. I also love getting videos from everybody to replay later over the long weekend.
Source

Thanksgiving Dinner for One

One way to take the lonely out of alone on Thanksgiving is to go all the way and cook yourself a fabulous Thanksgiving dinner with all the trimmings. Whether you polish up the family silver and get out the best china or buy a package of holiday paper plates, set a festive table and make it special.

Frozen turkey dinners can seem pretty pathetic, but for the truly hopeless cook, they can be a Thanksgiving solution if, and ONLY if, you nuke the dinner and then put it on your best china plate, use real sliver and cloth napkin, and sit yourself down at a real table to eat it like a real meal. Ditto if you go out to your local deli or fast food place and get take out turkey with all the trimmings.

Presentation, as the French are fond of saying, is everything when it comes to food. No scarfing your Thanksgiving dinner down in front of the TV. Sit down at a real table in a real chair and eat like a real human being off real plates with real cutlery and chew with your mouth closed, ok? Oh, you can listen to music if you want—but NO TV.

For those with greater culinary skills, here are some links to Thanksgiving menus for one and hints on how to enjoy.

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Halloween Top 15 Mini Size Candy Bars

Food & Nutrition, Holiday Fast Track, Uncategorized

Halloween Candy BarsHalloween is a tempting time with literally hundreds of candies out there to buy. While you may have the best intention to pass them out to the kids, sometimes you can’t help but sneak a few in for yourself. We’ve taken a look at some of the most popular candy bars so you can be aware of the calories they could add to your daily plan. Everyone here at CalorieKing wishes you and your family a safe and healthy Halloween!

Halloween Candy Guide – Top 15 Mini Size Bars

Calories Fat (g) Carbs (g)
3 Musketeers, fun size, 3 bars, 1.6 oz 190 6 24
Almond Joy, snack size, 1 bar, 0.6 oz 80 4.5 10
Baby Ruth, fun size, 2 bars, 1.3 oz 170 8 24
Butterfinger, fun size, 1 bar, 0.75 oz 100 4 15
Heath, snack size, 3 pieces, 1.5 oz 230 14 27
Hershey’s miniatures assortment, 5 pcs, 1.5 oz 210 13 25
Kit Kat, snack size, 6 pieces, 1.48 oz 210 11 27
Milky Way, fun size, 2 bars, 1.2 oz 150 6 24
170 8 24
Mounds, snack size, 1 bar, 0.6 oz 80 4.5 10
Nestle’s Crunch, fun size, 3 bars, 1.34 oz 180 9 26
PayDay, snack size, 1 bar, 0.7 oz 90 10 24
Reese’s PB Cups, snack size, 1 cup, 0.75 oz 110 6.5 12
Reese’s Sticks, snack size, 1 stick, 0.6 oz 90 5 10
Snickers, fun size, 2 bars, 1.2 oz 160 8 21
Twix, 3 mini pieces, 1 oz 150 8 20
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