Daily Training Guide:
Day 1:
Upper Body Training
Chest/Shoulders/Triceps/Back/Biceps
Day 2:
Cardiovascular Workout
Day 3:
Lower Body and Abs Training
Quads/Hamstrings/Calves/Abdominals
Day 4:
Cardiovascular Workout
Day 5:
Upper Body Training
Chest/Shoulders/Triceps/Back/Biceps
Day 6:
Cardiovascular Workout
Day 7:
Rest
Saturday, November 22, 2008
Monday, November 17, 2008
Atkins Diet Recipes
Atkins Diet Recipes- Asparagus With Salmon Sauce:
Ingredients and Directions:
Ingredients:
1 1/2 Cups Heavy Cream
1 pound fresh salmon
2 tablespoons salmon cream cheese
Asparagus
How to Prepare:
Cook Salmon until barely done. Put Cream in pan and heat, add cream cheese, cook until melted. Add flaked (or chunked fish) Heat through and sauce has thickened. Pour over cooked Asparagus.
More at: www.fitnessattitudes.com/atkins.html
Ingredients and Directions:
Ingredients:
1 1/2 Cups Heavy Cream
1 pound fresh salmon
2 tablespoons salmon cream cheese
Asparagus
How to Prepare:
Cook Salmon until barely done. Put Cream in pan and heat, add cream cheese, cook until melted. Add flaked (or chunked fish) Heat through and sauce has thickened. Pour over cooked Asparagus.
More at: www.fitnessattitudes.com/atkins.html
Saturday, November 15, 2008
Vitamin Sources In Food
Vitamin Sources In Food:
All B vitamins, especially B12 Food sources:
*lean meat
*organic legumes
*seeds
*whole grains.
Why? To heal enzyme systems often damaged by smoking, support liver function and boost energy.
Vitamin C Food sources:
Fruits and juices such as orange, kiwi, banana, pineapple and various berries. Vegetables such as broccoli, Brussels sprouts, turnip greens and potatoes.Why? Smoking may deplete your body of vitamin C, which functions as an antioxidant protecting against cell damage from toxins.
Vitamin E Food sources:
*Good-fat oils (like flax seed, safflower or canola)
*nuts
*seeds
*green leafy vegetables.
Why? Vitamin E is a powerful antioxidant that protects major organs from smoke damage. Use the natural form, d-alpha-tocopherol.
Herbs that may help include:
*Red clover (may heal respiratory conditions)
*Silymarin or milk thistle seed (for liver protection against toxins from smoking).
*Green tea (a natural energy booster, strong antioxidant and cancer preventative).
Start out slowly with exercise. Try getting outside (go somewhere beautiful and you’ll forget you’re exercising!) for a moderate walk three times a week for around 15 to 20 minutes, gradually increasing the time and intensity as you get stronger.
Also consider meditative and relaxing forms of yoga. Once you master these activities, your mind and body will be ready to take on more challenges like weight training, pilates, swimming, cycling or dance.
More at: www.fitnessattitudes.com/vitminchart.html
All B vitamins, especially B12 Food sources:
*lean meat
*organic legumes
*seeds
*whole grains.
Why? To heal enzyme systems often damaged by smoking, support liver function and boost energy.
Vitamin C Food sources:
Fruits and juices such as orange, kiwi, banana, pineapple and various berries. Vegetables such as broccoli, Brussels sprouts, turnip greens and potatoes.Why? Smoking may deplete your body of vitamin C, which functions as an antioxidant protecting against cell damage from toxins.
Vitamin E Food sources:
*Good-fat oils (like flax seed, safflower or canola)
*nuts
*seeds
*green leafy vegetables.
Why? Vitamin E is a powerful antioxidant that protects major organs from smoke damage. Use the natural form, d-alpha-tocopherol.
Herbs that may help include:
*Red clover (may heal respiratory conditions)
*Silymarin or milk thistle seed (for liver protection against toxins from smoking).
*Green tea (a natural energy booster, strong antioxidant and cancer preventative).
Start out slowly with exercise. Try getting outside (go somewhere beautiful and you’ll forget you’re exercising!) for a moderate walk three times a week for around 15 to 20 minutes, gradually increasing the time and intensity as you get stronger.
Also consider meditative and relaxing forms of yoga. Once you master these activities, your mind and body will be ready to take on more challenges like weight training, pilates, swimming, cycling or dance.
More at: www.fitnessattitudes.com/vitminchart.html
Friday, November 14, 2008
Health and Fitness Tips
Health and Fitness Tips - 5 exercises for a toned back:
1. One-arm rows:
Rows are one of the best exercises for your back. Doing them this way increases the intensity and makes your whole body work.
Starting position: Use a cable or band attached to a door (or wrapped around a pole) at hip level. Position yourself far enough away from band attachment to give you the appropriate resistance and hold onto handle(s) with one hand, arm straight out. Keeping your back straight and chest high, lower your body until you are positioned in a three-quarter squat. Do not let your knees travel over your toes.
The exercise: Keeping your torso tight and facing forward, slowly exhale and pull band handle back as far as you can. As you pull, concentrate on keeping your chest high while retracting your shoulder blade in toward your spine. Hold end position for a second, then slowly straighten your arms back out to starting position, inhaling. Repeat.
Tip: Do not let your torso rotate as you do this exercise; it should remain facing forward at all times, forcing your core to stabilize your body.
2. Pullovers:
Pullovers target your lats; doing them on a stability ball also challenges your core and glutes.
Starting position: Lie on a stability ball so your shoulders and head are supported. Holding one dumbbell, get in a bridge position by squeezing your glutes to keep your hips flat and parallel to the ceiling, and placing feet shoulder-width apart, knees directly over your ankles. This position should be maintained throughout the entire exercise. Hold the dumbbell perpendicular to your body straight above your chest with both hands, palms facing the ceiling.
The exercise: Inhaling and keeping your elbows slightly bent and locked, slowly lower dumbbell back and behind your head. Lower until you feel a stretch in your arms and lats, then pause and slowly pull dumbbell back over your head to chest level, exhaling. Repeat. Keep your torso tight and do not let your hips sink during the exercise.
Caution: All of the motion in this exercise should come only from your shoulders. Do not let your elbows move—doing so will turn this into a triceps exercise.
3. Rear delt rows:
This exercise targets both the upper back (trapezius and rhomboids) and your rear deltoids.
Starting position: Sit on a stability ball holding a dumbbell in each hand. With your knees at 90 degrees, bend over so your chest rests on your thighs and upper body is parallel to the floor. Let your arms hang down straight from your shoulders, palms facing behind you.
The exercise: Keeping your torso tight and neck straight (look at the floor), exhale as you slowly bend your elbows up until they form a right angle. As you lift the weights, squeeze your shoulder blades together and hold for a second at the top. Slowly lower dumbbells back down, without letting them touch the floor. Repeat.
Tip: Your elbows should remain in line with your shoulders during the entire exercise, pointing straight out instead of behind you.
4. Reverse back extensions:
This is one of my favorite low back and core exercises. You will definitely feel it.
Starting position: Holding on to a bench, lay face down so your lower body is hanging off, flexed at the hps, with your knees bent and almost touching the floor.
The exercise: Slowly draw your abdomen in, squeeze your glutes, and extend your legs until your body is entirely straight. Pause at this point, then slowly inhale and pull legs back in to starting position. Repeat.
Tip: Do not hyperextend your back. Your feet should not rise above the rest of your body.
5. Stability ball cobras:
Low back exercises are extremely important and should be a staple in any back workout. This one is very basic, but effective.
Starting position: Lie on a stability ball and position yourself so the ball is under your abdomen, and legs are straight behind you. Let your arms hang down from your shoulders.
The exercise: Tighten your abdomen, squeeze your glutes, and lift your torso up while pinching shoulder blades down and back. Keep your chin tucked. Your arms should rotate back as shoulders retract, palms turning outward away from your body, and thumbs up. Hold and slowly lower back to starting position. Repeat.
Tip: If you have a hard time balancing or staying on the ball during this exercise, start with the soles of your feet against a wall for extra support.
More at: www.fitnessattitudes.com/backisometrics.html
1. One-arm rows:
Rows are one of the best exercises for your back. Doing them this way increases the intensity and makes your whole body work.
Starting position: Use a cable or band attached to a door (or wrapped around a pole) at hip level. Position yourself far enough away from band attachment to give you the appropriate resistance and hold onto handle(s) with one hand, arm straight out. Keeping your back straight and chest high, lower your body until you are positioned in a three-quarter squat. Do not let your knees travel over your toes.
The exercise: Keeping your torso tight and facing forward, slowly exhale and pull band handle back as far as you can. As you pull, concentrate on keeping your chest high while retracting your shoulder blade in toward your spine. Hold end position for a second, then slowly straighten your arms back out to starting position, inhaling. Repeat.
Tip: Do not let your torso rotate as you do this exercise; it should remain facing forward at all times, forcing your core to stabilize your body.
2. Pullovers:
Pullovers target your lats; doing them on a stability ball also challenges your core and glutes.
Starting position: Lie on a stability ball so your shoulders and head are supported. Holding one dumbbell, get in a bridge position by squeezing your glutes to keep your hips flat and parallel to the ceiling, and placing feet shoulder-width apart, knees directly over your ankles. This position should be maintained throughout the entire exercise. Hold the dumbbell perpendicular to your body straight above your chest with both hands, palms facing the ceiling.
The exercise: Inhaling and keeping your elbows slightly bent and locked, slowly lower dumbbell back and behind your head. Lower until you feel a stretch in your arms and lats, then pause and slowly pull dumbbell back over your head to chest level, exhaling. Repeat. Keep your torso tight and do not let your hips sink during the exercise.
Caution: All of the motion in this exercise should come only from your shoulders. Do not let your elbows move—doing so will turn this into a triceps exercise.
3. Rear delt rows:
This exercise targets both the upper back (trapezius and rhomboids) and your rear deltoids.
Starting position: Sit on a stability ball holding a dumbbell in each hand. With your knees at 90 degrees, bend over so your chest rests on your thighs and upper body is parallel to the floor. Let your arms hang down straight from your shoulders, palms facing behind you.
The exercise: Keeping your torso tight and neck straight (look at the floor), exhale as you slowly bend your elbows up until they form a right angle. As you lift the weights, squeeze your shoulder blades together and hold for a second at the top. Slowly lower dumbbells back down, without letting them touch the floor. Repeat.
Tip: Your elbows should remain in line with your shoulders during the entire exercise, pointing straight out instead of behind you.
4. Reverse back extensions:
This is one of my favorite low back and core exercises. You will definitely feel it.
Starting position: Holding on to a bench, lay face down so your lower body is hanging off, flexed at the hps, with your knees bent and almost touching the floor.
The exercise: Slowly draw your abdomen in, squeeze your glutes, and extend your legs until your body is entirely straight. Pause at this point, then slowly inhale and pull legs back in to starting position. Repeat.
Tip: Do not hyperextend your back. Your feet should not rise above the rest of your body.
5. Stability ball cobras:
Low back exercises are extremely important and should be a staple in any back workout. This one is very basic, but effective.
Starting position: Lie on a stability ball and position yourself so the ball is under your abdomen, and legs are straight behind you. Let your arms hang down from your shoulders.
The exercise: Tighten your abdomen, squeeze your glutes, and lift your torso up while pinching shoulder blades down and back. Keep your chin tucked. Your arms should rotate back as shoulders retract, palms turning outward away from your body, and thumbs up. Hold and slowly lower back to starting position. Repeat.
Tip: If you have a hard time balancing or staying on the ball during this exercise, start with the soles of your feet against a wall for extra support.
More at: www.fitnessattitudes.com/backisometrics.html
Wednesday, November 12, 2008
Nature's Miracle Energy Boosters
Nature's Miracle Energy Boosters:
There are a number of nature's miracle energy boosters that you can take advantage of. Most people don't consider the value of foods, exercising and common sense when it comes to our daily lives.
OXYGEN: Fills the body and beats fatigue. If you're feeling tired, just take a few deep breaths. Revitalize your mind by finding a quiet place and breathing deeply for ten minutes.
QUICK-FIX FOODS: These should not include candy. When you're feeling low, reach for fruit, pasta or whole-grain muffins. Don't snack on sugar filled sweets if you want to pep up. After the initial sugar high, you will just sink lower than ever.
EXCESS WEIGHT: We all know that being overweight is bad for a person's health and makes energy levels plummet. Your body has to work harder and longer just to move and breathe! Each pound you lose will add to your vitality.
ZINC: An ideal remedy for fatigue, say most researchers. You can find the marvelous mineral in lean meats, eggs, cheese, breakfast cereals and whole-grain breads. Or, buy it in tablet form at any health food store.
USE YOUR MUSCLES: Too much rest can be exhausting. If your muscles are not worked for 24 hours, they'll weaken - and you'll feel tired. But there's an easy remedy. Simply do any exercise for at least ten minutes a day. You'll have so much pep in your step, you'll want more.
WATER: Keeps your energy levels high. Your body needs at least two pints a day to function well. So drink up - and you'll feel ready to tackle anything.
BREAKFAST: The most important meal of the day. Jump start your body into action with a healthy meal of low-fat favorites,, such as low-fat yogurt, fruit, unsweetened fruit juice or whole-grain cereal. A tasty treat in the morning will fortify you and help prevent an energy slump by lunchtime.
FITNESS: Is as easy as a 20 minute exercise session three times a week. Walking, swimming, jogging or easy stretching charges your battery and releases hormones that make you happy and make your body look younger and firmer.
LAUGHTER: Really is the best medicine. Go ahead and giggle. It speeds up your metabolism and makes your body work at peak efficiency. When you're feeling fatigued, watch a sitcom, read the funnies or ask a friend if they have heard a good joke lately. You'll feel better before the punch line.
IRON: Fortifies your blood. It's a mineral you can't be low on if you want to be full of vim and vigor. Make sure your daily diet includes plenty of iron-rich foods by eating liver, eggs, apricots, whole-grain bread, dark leafy green vegetables and fortified breakfast cereals.
KEEP ACTIVE: Activity begets more activity. Laziness only makes you lazier. The more you do, the more you want to do. Make a daily list in the morning and check off the things you
accomplish as you finish them. Before you know it, you'll be adding a second page.
More at: http://www.fitnessattitudes.com/
There are a number of nature's miracle energy boosters that you can take advantage of. Most people don't consider the value of foods, exercising and common sense when it comes to our daily lives.
OXYGEN: Fills the body and beats fatigue. If you're feeling tired, just take a few deep breaths. Revitalize your mind by finding a quiet place and breathing deeply for ten minutes.
QUICK-FIX FOODS: These should not include candy. When you're feeling low, reach for fruit, pasta or whole-grain muffins. Don't snack on sugar filled sweets if you want to pep up. After the initial sugar high, you will just sink lower than ever.
EXCESS WEIGHT: We all know that being overweight is bad for a person's health and makes energy levels plummet. Your body has to work harder and longer just to move and breathe! Each pound you lose will add to your vitality.
ZINC: An ideal remedy for fatigue, say most researchers. You can find the marvelous mineral in lean meats, eggs, cheese, breakfast cereals and whole-grain breads. Or, buy it in tablet form at any health food store.
USE YOUR MUSCLES: Too much rest can be exhausting. If your muscles are not worked for 24 hours, they'll weaken - and you'll feel tired. But there's an easy remedy. Simply do any exercise for at least ten minutes a day. You'll have so much pep in your step, you'll want more.
WATER: Keeps your energy levels high. Your body needs at least two pints a day to function well. So drink up - and you'll feel ready to tackle anything.
BREAKFAST: The most important meal of the day. Jump start your body into action with a healthy meal of low-fat favorites,, such as low-fat yogurt, fruit, unsweetened fruit juice or whole-grain cereal. A tasty treat in the morning will fortify you and help prevent an energy slump by lunchtime.
FITNESS: Is as easy as a 20 minute exercise session three times a week. Walking, swimming, jogging or easy stretching charges your battery and releases hormones that make you happy and make your body look younger and firmer.
LAUGHTER: Really is the best medicine. Go ahead and giggle. It speeds up your metabolism and makes your body work at peak efficiency. When you're feeling fatigued, watch a sitcom, read the funnies or ask a friend if they have heard a good joke lately. You'll feel better before the punch line.
IRON: Fortifies your blood. It's a mineral you can't be low on if you want to be full of vim and vigor. Make sure your daily diet includes plenty of iron-rich foods by eating liver, eggs, apricots, whole-grain bread, dark leafy green vegetables and fortified breakfast cereals.
KEEP ACTIVE: Activity begets more activity. Laziness only makes you lazier. The more you do, the more you want to do. Make a daily list in the morning and check off the things you
accomplish as you finish them. Before you know it, you'll be adding a second page.
More at: http://www.fitnessattitudes.com/
Monday, November 10, 2008
Health and Fitness Tips
Health and Fitness Tips - Daily Training Guide:
Day 1
Upper Body Training
Chest/Shoulders/Triceps/Back/Biceps
Day 2
Cardiovascular Workout
Day 3
Lower Body and Abs Training
Quads/Hamstrings/Calves/Abdominals
Day 4
Cardiovascular Workout
Day 5
Upper Body Training
Chest/Shoulders/Triceps/Back/Biceps
Day 6
Cardiovascular Workout
Day 7
Rest
More at: www.fitnessattitudes.com/strenghttraining.html
Day 1
Upper Body Training
Chest/Shoulders/Triceps/Back/Biceps
Day 2
Cardiovascular Workout
Day 3
Lower Body and Abs Training
Quads/Hamstrings/Calves/Abdominals
Day 4
Cardiovascular Workout
Day 5
Upper Body Training
Chest/Shoulders/Triceps/Back/Biceps
Day 6
Cardiovascular Workout
Day 7
Rest
More at: www.fitnessattitudes.com/strenghttraining.html
Sunday, November 9, 2008
Health and Fitness Tips
Health and Fitness Tips - 10 Ab secrets to build a six pack:
Training abs requires a lot of hard work and imagination. Of all the body parts, abs are probably the least fun to train, but they’re also the first thing to get noticed on the beach. Not only are strong and defined abs the cornerstone of an ideal physique, but having core body strength is also vital for top performance in all your physical activities.
Train your abs every other day after a weight workout. All you have to do is choose two or three different exercises and perform four to five sets of 10 to 12 reps for each one. Just remember, however, that no amount of any exercise will give you that coveted six pack if you have a layer of fat around your middle. You need to get your body fat down to about 10 percent or less before your abdominal muscles become visible. So be sure to consistently eat right and do a lot of cardio.
Power Wheel crunches: Unlike a traditional ab wheel, a Power Wheel is attached to your feet, and you move your legs instead of your arms. You can either bend your knees and tuck them into your chest, or do a "pike" with straight legs. Either way, be sure to exhale on each contraction.
Swiss ball weighted crunches: The opportunities are endless when it comes to a Swiss ball, but weighted crunches are one of my favorites. Choose a weight that allows you to perform three sets of eight to 10 repetitions. Position yourself on the ball just to the front of the top (to ensure a full range of motion) and slowly allow your spine to wrap back around the ball. Be sure to anchor your feet with a weight at least twice as heavy as the weight you use to perform the exercise.
Swiss ball reverse crunchesPosition your body so your scapula is centered on the top of the ball. Grab a stationary handle above your head and tuck your knees up and around toward your face. Use your eyes as a reference point. As in all abdominal exercises, it’s imperative that you exhale during the effort. Reps are not the only indicator of a good abdominal workout … you should feel each one in the muscle, without obsessing over how many you do.
Full contact twists: These are similar to Tornado ball chops, but they can be done in a gym without any special equipment. Get a 45-pound Olympic bar and place one end in a corner to hold it in place. With your feet shoulder-width apart, knees slightly bent, and arms fully extended, hold the opposite end of the bar and rotate it overhead in a semi-circular motion. Be sure to rotate at the waist and feel the movement throughout your entire core. Do one to three sets of 15 to 20 reps.
More at: www.fitnessattitudes.com/ab.html
Training abs requires a lot of hard work and imagination. Of all the body parts, abs are probably the least fun to train, but they’re also the first thing to get noticed on the beach. Not only are strong and defined abs the cornerstone of an ideal physique, but having core body strength is also vital for top performance in all your physical activities.
Train your abs every other day after a weight workout. All you have to do is choose two or three different exercises and perform four to five sets of 10 to 12 reps for each one. Just remember, however, that no amount of any exercise will give you that coveted six pack if you have a layer of fat around your middle. You need to get your body fat down to about 10 percent or less before your abdominal muscles become visible. So be sure to consistently eat right and do a lot of cardio.
Power Wheel crunches: Unlike a traditional ab wheel, a Power Wheel is attached to your feet, and you move your legs instead of your arms. You can either bend your knees and tuck them into your chest, or do a "pike" with straight legs. Either way, be sure to exhale on each contraction.
Swiss ball weighted crunches: The opportunities are endless when it comes to a Swiss ball, but weighted crunches are one of my favorites. Choose a weight that allows you to perform three sets of eight to 10 repetitions. Position yourself on the ball just to the front of the top (to ensure a full range of motion) and slowly allow your spine to wrap back around the ball. Be sure to anchor your feet with a weight at least twice as heavy as the weight you use to perform the exercise.
Swiss ball reverse crunchesPosition your body so your scapula is centered on the top of the ball. Grab a stationary handle above your head and tuck your knees up and around toward your face. Use your eyes as a reference point. As in all abdominal exercises, it’s imperative that you exhale during the effort. Reps are not the only indicator of a good abdominal workout … you should feel each one in the muscle, without obsessing over how many you do.
Full contact twists: These are similar to Tornado ball chops, but they can be done in a gym without any special equipment. Get a 45-pound Olympic bar and place one end in a corner to hold it in place. With your feet shoulder-width apart, knees slightly bent, and arms fully extended, hold the opposite end of the bar and rotate it overhead in a semi-circular motion. Be sure to rotate at the waist and feel the movement throughout your entire core. Do one to three sets of 15 to 20 reps.
More at: www.fitnessattitudes.com/ab.html
Monday, November 3, 2008
Health and Fitness Tips
Health and Fitness Tips - The 8 simple rules of eating:
1.Make sure you consume some protein for breakfast. Your body is starving for amino acids. Fruit just won’t cut it.
2.Try to eat clean most of the time; don’t aim for perfection.
3.Eat five to six small meals per day, roughly every three hours.
4.Drink plenty of water—this will help you burn fat. If you don’t like water, drink a non-caloric or low-calorie flavored water or diet soda.
5.Eat fish at least once a week—the more the better. Fish protein and fish fat improves insulin sensitivity and helps fight heart disease.
6.Stay away from high-glycemic carbohydrates or processed carbohydrates (i.e., if it’s in a box, don’t eat it!).
7.If you don’t have time to fix a "real meal," consume a nutrition bar or shake rather than going through the fast-food drive thru.
8.Consume at least 1 gram of protein per pound of body weight daily—preferably the lower fat variety. (Fish is the exception; you need to eat fish fat!).
1.Make sure you consume some protein for breakfast. Your body is starving for amino acids. Fruit just won’t cut it.
2.Try to eat clean most of the time; don’t aim for perfection.
3.Eat five to six small meals per day, roughly every three hours.
4.Drink plenty of water—this will help you burn fat. If you don’t like water, drink a non-caloric or low-calorie flavored water or diet soda.
5.Eat fish at least once a week—the more the better. Fish protein and fish fat improves insulin sensitivity and helps fight heart disease.
6.Stay away from high-glycemic carbohydrates or processed carbohydrates (i.e., if it’s in a box, don’t eat it!).
7.If you don’t have time to fix a "real meal," consume a nutrition bar or shake rather than going through the fast-food drive thru.
8.Consume at least 1 gram of protein per pound of body weight daily—preferably the lower fat variety. (Fish is the exception; you need to eat fish fat!).
Sunday, November 2, 2008
Health and Fitness Tips
Health and Fitness Tips - 20-Minute Cardio:
*Warm up the first 2 minutes at Intensity Level 5
*Minutes 2-3 move from Intensity Level 5 to 6
*Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
*Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
*Minute 20 cool down to Intensity Level 5 for one minute.
Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day.
More at: www.fitnessattitudes.com/cardio.html
*Warm up the first 2 minutes at Intensity Level 5
*Minutes 2-3 move from Intensity Level 5 to 6
*Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
*Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
*Minute 20 cool down to Intensity Level 5 for one minute.
Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day.
More at: www.fitnessattitudes.com/cardio.html
Health and FitnessTips
Health and Fitness Tips - Cardio Exercise:
Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10-minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardio fitness is what gives you endurance and the ability to persist in sports and in life.
The Benefits of Cardio:
*Increases metabolic rate
*Increases growth hormone secretion
*Reduces stress levels
*Increases blood flow to the brain increasing alertness
*Improve cholesterol levels
*Improves digestion
*Boosts immune-system function
More at : www.fitnessattitudes.com/cardio.html
Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10-minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardio fitness is what gives you endurance and the ability to persist in sports and in life.
The Benefits of Cardio:
*Increases metabolic rate
*Increases growth hormone secretion
*Reduces stress levels
*Increases blood flow to the brain increasing alertness
*Improve cholesterol levels
*Improves digestion
*Boosts immune-system function
More at : www.fitnessattitudes.com/cardio.html
Health and Fitness Tips
Health and Fitness Tips - Goal-Based Workouts:
Women work out for different reasons—some want more energy in their daily lives, others want more comfort in their favorite jeans. Just as our motivations differ, so should our workouts. See which of the following profiles fits your personality, and then try the goal-based workout that follows. By choosing an exercise routine geared toward your specific aims, you can maximize the benefit of your workout in and out of the gym.
Stressed and sedentary Your office job has you sitting face-to-screen eight or more hours a day. You occasionally lift a jug of filtered water onto its stand in the break room, but even that task is becoming more challenging each month. Your sedentary lifestyle is sapping your strength, decreasing your energy and making you feel increasingly disconnected from your body.
Your goal: To improve muscle tone and overall health while reconnecting to your body and decreasing stress. Your workout: A pilates-based mat routine uses your own weight for resistance, forcing you to focus on your muscles.That focus translates into a reconnection with your body and stress reduction.
Pilates is based on a series of exercises for each body part that help build stabilizer muscles. Movements incorporate stretching and the yoga philosophy of breathing, helping lengthen muscles, increase flexibility and "open up" your chest—a great way to combat the hunched-over posture created by long days at a desk. This workout uses one exercise from each series to really work your core muscles. Do the entire circuit twice for the most impact.
Pelvic stabilization: Lie on your back, knees bent, feet flat, lower back pressed against the floor (no arch). Tighten your stomach as if someone were going to punch you. Tuck your chin to your chest, supporting your neck with your hands. Roll up until your shoulder blades are off the floor. Hold for three to five seconds. Roll back down. Do 10 to 15 times.
Ribcage stabilization: Lie on your back, lower back flat, legs out straight in front of you. Raise your right knee toward your chest, keeping chest open as if to pinch your shoulder blades together. Clasp hands behind knee and pull chest up gently, keeping shoulder blades pinched. Hold for three to five seconds. Return to starting position and switch legs. Do 10 to 15 times.
Spine exercise: Sit on the floor with your knees pulled in toward your chest and heels on the floor as close to your butt as possible. Tuck your chin to your chest and wrap your arms around your legs. Maintaining this "ball" position, roll gently backward by collapsing into your hips, keeping spine rounded. Roll until your shoulder blades and head touch floor. Roll back up, balancing on your sit-bones without resting feet on floor. (If you can’t roll up, just rock.) Repeat. Do 10 to 15 times.
Back extensions (cat-camel): Start on your hands and knees with your weight squarely over your wrists and knees. Round your back, tucking your chin to your chest and your hips under. Scoop your belly and press up like a camel. Hold for five seconds. Exhale and reverse, arching your back and sinking into your shoulders like a cat. Hold for five seconds. Do 10 times.
Isometric push-ups: Start in a plank position. (Lie on your belly, resting on your elbows with your hands together in prayer position on the ground.) Prop up on your toes, raising your knees and hips off the ground, squeezing your ribcage, glutes and abs. Keep your shoulder blades back and pinched together. Hold. Lower. Do three times, building up to a 20- to 30-second hold each time.
Abdominal/hip flexors: Lie on your back with your knees bent, feet flat on floor, abs tight. Raise hips, keeping glutes tight and body aligned at an angle. Straighten your right leg, maintaining the upward angle. Hold for two to three seconds. Tap foot back down. Switch. Do 10 times on each side.
Hip stabilization: Lie on your back, lower back flat, legs straight, hands at your sides. Raise one leg straight up about four inches, keeping the knee tight and the foot flexed, toes neutral. Rotate leg in 10 small circles clockwise and 10 small circles counterclockwise, tightening gluts and moving from the hip. Lower leg and switch.
More at: www.fitnessattitudes.com
Women work out for different reasons—some want more energy in their daily lives, others want more comfort in their favorite jeans. Just as our motivations differ, so should our workouts. See which of the following profiles fits your personality, and then try the goal-based workout that follows. By choosing an exercise routine geared toward your specific aims, you can maximize the benefit of your workout in and out of the gym.
Stressed and sedentary Your office job has you sitting face-to-screen eight or more hours a day. You occasionally lift a jug of filtered water onto its stand in the break room, but even that task is becoming more challenging each month. Your sedentary lifestyle is sapping your strength, decreasing your energy and making you feel increasingly disconnected from your body.
Your goal: To improve muscle tone and overall health while reconnecting to your body and decreasing stress. Your workout: A pilates-based mat routine uses your own weight for resistance, forcing you to focus on your muscles.That focus translates into a reconnection with your body and stress reduction.
Pilates is based on a series of exercises for each body part that help build stabilizer muscles. Movements incorporate stretching and the yoga philosophy of breathing, helping lengthen muscles, increase flexibility and "open up" your chest—a great way to combat the hunched-over posture created by long days at a desk. This workout uses one exercise from each series to really work your core muscles. Do the entire circuit twice for the most impact.
Pelvic stabilization: Lie on your back, knees bent, feet flat, lower back pressed against the floor (no arch). Tighten your stomach as if someone were going to punch you. Tuck your chin to your chest, supporting your neck with your hands. Roll up until your shoulder blades are off the floor. Hold for three to five seconds. Roll back down. Do 10 to 15 times.
Ribcage stabilization: Lie on your back, lower back flat, legs out straight in front of you. Raise your right knee toward your chest, keeping chest open as if to pinch your shoulder blades together. Clasp hands behind knee and pull chest up gently, keeping shoulder blades pinched. Hold for three to five seconds. Return to starting position and switch legs. Do 10 to 15 times.
Spine exercise: Sit on the floor with your knees pulled in toward your chest and heels on the floor as close to your butt as possible. Tuck your chin to your chest and wrap your arms around your legs. Maintaining this "ball" position, roll gently backward by collapsing into your hips, keeping spine rounded. Roll until your shoulder blades and head touch floor. Roll back up, balancing on your sit-bones without resting feet on floor. (If you can’t roll up, just rock.) Repeat. Do 10 to 15 times.
Back extensions (cat-camel): Start on your hands and knees with your weight squarely over your wrists and knees. Round your back, tucking your chin to your chest and your hips under. Scoop your belly and press up like a camel. Hold for five seconds. Exhale and reverse, arching your back and sinking into your shoulders like a cat. Hold for five seconds. Do 10 times.
Isometric push-ups: Start in a plank position. (Lie on your belly, resting on your elbows with your hands together in prayer position on the ground.) Prop up on your toes, raising your knees and hips off the ground, squeezing your ribcage, glutes and abs. Keep your shoulder blades back and pinched together. Hold. Lower. Do three times, building up to a 20- to 30-second hold each time.
Abdominal/hip flexors: Lie on your back with your knees bent, feet flat on floor, abs tight. Raise hips, keeping glutes tight and body aligned at an angle. Straighten your right leg, maintaining the upward angle. Hold for two to three seconds. Tap foot back down. Switch. Do 10 times on each side.
Hip stabilization: Lie on your back, lower back flat, legs straight, hands at your sides. Raise one leg straight up about four inches, keeping the knee tight and the foot flexed, toes neutral. Rotate leg in 10 small circles clockwise and 10 small circles counterclockwise, tightening gluts and moving from the hip. Lower leg and switch.
More at: www.fitnessattitudes.com
Health and Fitness Tips
Health and Fitness Tips - Healthy Recipes - Star-Spangled Grilled Pizza:
This Italian favorite is easy to prepare, and is good for you. With artichoke earts to balance the loads of chicken, this meal is an exciting departure from your average barbecue fare.
Serves 4
2 pizza crusts, Boboli, personal size, about 8 to 10 inches
12 ounces (2 cups) grilled chicken breast; diced
6 ounces nonfat shredded mozzarella cheese
1/2 cup marinated artichoke hearts; drained, chopped
1/2 cup prepared marinara or pizza sauce
1/2 teaspoon dried oregano
1 pinch salt
1 pinch black pepper
Preheat grill to medium heat. Top each shell with 1/4 cup sauce. Divide the remaining ingredients equally between the two pizzas, finishing with the cheese. Place the pizzas on the upper rack, or away from direct flame on a double piece of greased aluminum foil. Cover grill and cook for about eight to 10 minutes until cheese is melted and hot. Check the bottom of crust half way through cooking to be sure it is not overcooking. (Aluminum foil under the pizza will help slow the crust browning if needed.)
Nutritional value per serving
Calories: 178
Fat: 6 grams
Protein: 36 grams
Carbs: 17 grams
Enjoy!
More at www.fitnessattitudes.com
This Italian favorite is easy to prepare, and is good for you. With artichoke earts to balance the loads of chicken, this meal is an exciting departure from your average barbecue fare.
Serves 4
2 pizza crusts, Boboli, personal size, about 8 to 10 inches
12 ounces (2 cups) grilled chicken breast; diced
6 ounces nonfat shredded mozzarella cheese
1/2 cup marinated artichoke hearts; drained, chopped
1/2 cup prepared marinara or pizza sauce
1/2 teaspoon dried oregano
1 pinch salt
1 pinch black pepper
Preheat grill to medium heat. Top each shell with 1/4 cup sauce. Divide the remaining ingredients equally between the two pizzas, finishing with the cheese. Place the pizzas on the upper rack, or away from direct flame on a double piece of greased aluminum foil. Cover grill and cook for about eight to 10 minutes until cheese is melted and hot. Check the bottom of crust half way through cooking to be sure it is not overcooking. (Aluminum foil under the pizza will help slow the crust browning if needed.)
Nutritional value per serving
Calories: 178
Fat: 6 grams
Protein: 36 grams
Carbs: 17 grams
Enjoy!
More at www.fitnessattitudes.com
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