Vitamin D Needs
August 29, 2010
VITAMIN D
Vitamin D is not only good for you, it’s necessary. Approximately 1000 IU of Vitamin D is needed daily in order to ensure sufficient Vitamin D. This amount could also reduce your chances of certain cancers, osteoarthritis, depression, osteoporosis and heart disease.
If you do not get your Vitamin D from the sun, a supplement or eating Vitamin D rich foods may do the trick. This vitamin can readily be found in Vitamin D milk, fish (like sardines or salmon) and most red meats.
On average, twenty minutes in the sun will give you 20,000 IU of Vitamin D. That’s 20 times the amount you need, so this is not an excuse to go bake in the sun for hours. A few rays, however, will likely do you good.
Importantly, remember that you’re looking for Vitamin D3, not D2. Also, don’t forget that it needs to be ingested with fat in order to be absorbed by the body. This means that fortified orange juice isn’t going to do the trick.
Fit Links:
===
Fitness Attack #2, the book, is going to be released on Halloween 2010! That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!
Stretching Techniques
August 28, 2010
STRETCHING
Hopefully, by now, we all realize the importance of stretching. So, I’d like to explain a little more about some different types of stretching. The two primary categories for stretches are active and passive; active stretching is when a person uses his or her own force, whereas passive stretching is where someone or something else provides the force.
Static, ballistic and dynamic stretches are the most common types of stretching and are most commonly done without a partner. Static stretching is a slow, controlled stretch that is usually held for a minimum of 30 seconds. This type includes many basics, such as reaching for your toes. Ballistic stretching is similar, but it involves bouncing. This type is not generally used by recreational athletes because it has a higher probability of injury than static stretching. Lastly, dynamic stretching involves movement that can be viewed more as a warm-up for a specific range of motion.
===
Fitness Attack #2, the book, is going to be released on Halloween 2010! That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!
Stability Balls
August 27, 2010
The book sneak peek tip – Stability Balls… only 65 days until the book release!
===
STABILITY BALLS
Stability balls are a great way to strengthen your core while doing other exercises; plus, they are easier on your back when doing crunches than using the floor or an exercise mat.
Exercise balls come in several sizes, but the most common are 55, 65, and 75 centimeters; size will usually be printed on the side or top. If you are shorter than 5’7”, you’ll want to use the 55 cm; if you’re between 5’8” and 6’2”, you’ll use a 65 cm; and, if you’re taller than 6’3”, you’ll want to use the 75 cm. Of course these are just guidelines. If you can, try all of them and see which one feels the best for you. They will all likely feel a bit awkward at first, but you’ll adjust.
If you are going to do a crunch, you’ll want to start sitting up tall with your feet planted on the ground. Next, start walking your feet away from the ball and simultaneously roll on the ball so that your middle back is in the center of the ball. Now, you’ll want to crunch up toward the ceiling while keeping the movement slow and controlled.
There are plenty of other exercises to do with a stability ball, so be sure to check out my websites for more information.
- Stability Ball Hamstring Curl Video
- Stability Ball Bridge Exercise Slide Show – ExerciseMoves.Me
- Floor Bridge Exercise Slide Show – ExerciseMoves.Me
- Stability Ball Exercise Move: Targets Full Body and Core Video
- Learn how to do a stability ball crunch!
- Stability Ball Wall Squat Video
===
Fitness Attack #2, the book, is going to be released on Halloween 2010! That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!
What does SPF mean?
August 26, 2010
The book sneak peek tip – Sunscreen SPF Protection… only 66 days until the book release!
===
SPF
SPF stands for “sun protection factor,” and is the rating used on sunscreens. If you’re going to be outside for more than twenty minutes, you should wear some sort of sun protection.
You can figure out the SPF code by taking the amount of time you will be outside without turning red and multiplying that number by the SPF number. For example, if I can be outside for 10 minutes without protection before turning red, then when I wear SPF 15 I should be able to stay out for 150 minutes (10 minutes x SPF 15). To be safe, however, you should reapply about every two hours. This is especially true if you are swimming or sweating.
You may also have noticed that many cosmetics, such as foundation, lipstick, moisturizes, and even lip balms are now touting SPF numbers. Whenever possible, these products are preferable. However, they usually have low SPF ratings, so you shouldn’t expect them to serve as substitutes for sunscreen during long or extreme exposure to the sun.
Lastly, remember that even when it’s cloudy, 80% of the sun’s rays pass through.
===
Fitness Attack #2, the book, is going to be released on Halloween 2010! That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!
Sparkling Soda Alternative
August 25, 2010
Sparkling Water
What did I find? Sparkling mineral waters. These drinks are water, but add a light fruit flavor and the desired carbonation. Importantly, they have zero calories and zero carbs and are free of added sugars or sweeteners. Not all beverages are the same though, so be sure to check the label to make sure that the product you’re picking up is what you want.
So, if you’re looking to kick the soda habit, try using this beverage as a substitute. I think that you’ll find sparkling mineral waters to be a nice change of pace from the old standards.
===
Fitness Attack #2, the book, is going to be released on Halloween 2010! That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!
TV and Overeating
August 24, 2010
MINDLESS EATING IN FRONT OF THE TV
How many of you sit down to dinner in front of the TV or listen to the iPod at lunch? Research is showing that watching TV or listening to music while eating can increase your food consumption by an additional 100 calories per meal.
It seems that the enjoyment of these things can distract you from realizing that you are full or can cause you to sit at the table longer, resulting in you munching longer than necessary. Interestingly, it doesn’t seem to matter what type of music you are listening to or program you are watching.
Unfortunately, the study didn’t look at whether reading, talking, or being on your computer all have the same effect. My prediction, however, is that anything that serves as a distraction and is enjoyable will lead to the same result: over-eating.
So, what’s the solution? Turn them all off! Try eating your meal in silence so you can tune into what your body is telling you. Are you full yet? If so, then it’s time to stop eating.
Fit Links:
Breaking Bad Habits: Mindless Eating – Lifetime
Healthy Eating Habits for Your Child – WebMD
Fitness Attack #2, the book, is going to be released on Halloween 2010! That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!
Salad Dressing Nutrition Info
August 23, 2010
SALAD DRESSING
When it comes to salad dressing, are you better off spritzing or dipping than you are dousing?
Everyone knows by now that they should try to eat more salads. But, what is a salad without a good dressing? The problem is: once you start dumping dressing on your leafy greens, suddenly they aren’t so healthy anymore. An even worse approach is to allow a restaurant to mix the dressing in with the salad. I’m sure we’ve all been served a salad only to find our lettuce drowning in the dressing.
This is what I’ve learned: I always ask for the dressing on the side. Then, I dip my fork into the dressing before stabbing the salad. This allows me to reduce the calories from dressing and there is always the perfect amount on every bite. Another option for when you’re at home is to try the salad spritzers. This is another way to coat every bit and to know exactly how many calories you are adding to your salad.
Just remember, one of the first ingredients in most salad dressings is high fructose corn syrup so there isn’t really going to be a good way to add this into your diet.
Fit Links:
Mark Bittman Salad Dressing Recipes – Today Show NBC
When did salads become unhealthy? – WithAmyMac
Spectacular Salad Recipes – WithAmyMac
<< Watch Tips to Healthy Salads video >>
===
Fitness Attack #2, the book, is going to be released on Halloween 2010! That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!
How Much Protein Do I Need?
August 22, 2010
The book sneak peek tip – Protein… only 70 days until the book release!
===
PROTEIN REQUIREMENTS
How much protein should you have in your diet? Generally, you’ll want between 15 and 20% of your daily calories to come from protein. You’ll want to make sure that the proteins you’re picking are from lean meats and non-fat dairy products so that you’re not taking in a high fat content with your protein. Other good sources of protein include nuts, soy, grains, beans and vegetables.
Eating protein is a great way to fill up because you can eat less of it than other foods, and feel satisfied faster and longer. Protein is also used for increasing muscle mass and for maintaining the respiratory, immune and cardiovascular systems.
Of course, you’ll still want to eat a properly balanced diet that is rich in all of the necessary nutrients. Be sure to check the nutritional label to see how your food measures up.
Fit Link:
Daily Protein Requirements – WebMD
===
Fitness Attack #2, the book, is going to be released on Halloween 2010! That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!
Super Powernap Combo
August 21, 2010
The book sneak peek tip – Coffee vs. Nap to Beat the Afternoon Slump… only 71 days until the book release!
===
ENERGY POWER COMBO
I’m sure that we are all familiar with that mid-day lull. We lose energy, become drowsy and start thinking and moving slower. What we (sometimes secretly) want is a nap. Anyone who knows me knows that I’m a big advocate of the power nap, and that I try to fit one in whenever my day allows it.
I have also done shows on how coffee and caffeine can be beneficial. So, when I saw an article about how to nap smarter and better by using caffeine effectively, I was thrilled! Caffeine takes about 20 – 30 minutes to take effect. This means that you can drink a soda or a cup of coffee, and then take a quick 20 minutes to snooze before the caffeine hits your system.
Doing this should help you wake up refreshed from the nap with a jolt of caffeine to get you moving! Brilliant! This uses your time efficiently while providing rejuvenation.
Fit Links:
13 Ways to Beat the Afternoon Slump at Work – Reader’s Digest
Homemade treatments on how to beat the afternoon slump at work – Associated Content
===
Fitness Attack #2, the book, is going to be released on Halloween 2010! That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!
Osteoporosis Basics
August 20, 2010
OSTEOPOROSIS AND EXERCISE
Do you know the best way to combat osteoporosis? That’s right, exercise. Working out regularly can improve your posture, flexibility, and strength and prevent or lessen the effects of osteoporosis. Specifically, strength training and weight bearing exercises help to slow mineral loss in bones. Walking and low impact aerobics are good for weight bearing exercises.
Although they may sound like tempting alternatives, water aerobics and water related activities do not generally provide the same benefits. However, water activities do possess their own benefits.
===
Fitness Attack #2, the book, is going to be released on Halloween 2010! That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! More info on ordering and content to come – stay tuned!
Find Me Here:
