Amy Mac Health & Fitness » News http://www.withamymac.com/news High quality audio and video health shows from Amy Mac. Thu, 02 Sep 2010 18:20:57 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Vitamin D Needs http://www.withamymac.com/news/2010/08/29/vitamin-d/ http://www.withamymac.com/news/2010/08/29/vitamin-d/#comments Sun, 29 Aug 2010 15:28:16 +0000 admin http://www.withamymac.com/news/?p=7097 The book sneak peek tip – Vitamin D… only 63 days until the book release!
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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:

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/29/vitamin-d/feed/ 0 Stretching Techniques http://www.withamymac.com/news/2010/08/28/stretching-techniques/ http://www.withamymac.com/news/2010/08/28/stretching-techniques/#comments Sat, 28 Aug 2010 14:21:39 +0000 admin http://www.withamymac.com/news/?p=7091 The book sneak peek tip – Stretching… only 64 days until the book release!
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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.
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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/28/stretching-techniques/feed/ 0 Stability Balls http://www.withamymac.com/news/2010/08/27/stability-balls/ http://www.withamymac.com/news/2010/08/27/stability-balls/#comments Fri, 27 Aug 2010 23:53:22 +0000 admin http://www.withamymac.com/news/?p=7087 The book sneak peek tip – Stability Balls… only 65 days until the book release!

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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.

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/27/stability-balls/feed/ 0 What does SPF mean? http://www.withamymac.com/news/2010/08/26/sunscreen-spf/ http://www.withamymac.com/news/2010/08/26/sunscreen-spf/#comments Fri, 27 Aug 2010 03:22:30 +0000 admin http://www.withamymac.com/news/?p=7071 The book sneak peek tip – Sunscreen SPF Protection… only 66 days until the book release!

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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.

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/26/sunscreen-spf/feed/ 0 Sparkling Soda Alternative http://www.withamymac.com/news/2010/08/25/soda-alternative/ http://www.withamymac.com/news/2010/08/25/soda-alternative/#comments Thu, 26 Aug 2010 04:07:27 +0000 admin http://www.withamymac.com/news/?p=7064 The book sneak peek tip – Missing Carbonated Beverages… only 67 days until the book release!
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Sparkling Water

Every so often, I hear someone complain about missing carbonated beverages.  Oftentimes, the complaint isn’t so much about missing the taste of the soda but more so about missing the carbonated fizzy aspect of the beverage.  I figured that there had to be a suitable solution to this problem, so I headed out in pursuit of finding something with fizz that didn’t have the calories, carbs, and taste of soda.

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.

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/25/soda-alternative/feed/ 0 TV and Overeating http://www.withamymac.com/news/2010/08/24/tv-overeating/ http://www.withamymac.com/news/2010/08/24/tv-overeating/#comments Tue, 24 Aug 2010 18:26:18 +0000 admin http://www.withamymac.com/news/?p=7052 The book sneak peek tip – Hazards of eating in front of the TV… only 68 days until the book release!
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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


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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/24/tv-overeating/feed/ 0 Salad Dressing Nutrition Info http://www.withamymac.com/news/2010/08/23/healthy-salads/ http://www.withamymac.com/news/2010/08/23/healthy-salads/#comments Mon, 23 Aug 2010 23:30:20 +0000 admin http://www.withamymac.com/news/?p=7046 The book sneak peek tip – Salad Dressing Nutrition Info… only 69 days until the book release!
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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 >>

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/23/healthy-salads/feed/ 0 How Much Protein Do I Need? http://www.withamymac.com/news/2010/08/22/protein-requirements/ http://www.withamymac.com/news/2010/08/22/protein-requirements/#comments Sun, 22 Aug 2010 21:25:11 +0000 admin http://www.withamymac.com/news/?p=7040 The book sneak peek tip – Protein… only 70 days until the book release!

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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

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/22/protein-requirements/feed/ 0 Super Powernap Combo http://www.withamymac.com/news/2010/08/21/powernap-caffeine-energy/ http://www.withamymac.com/news/2010/08/21/powernap-caffeine-energy/#comments Sat, 21 Aug 2010 19:32:03 +0000 admin http://www.withamymac.com/news/?p=7032 The book sneak peek tip – Coffee vs. Nap to Beat the Afternoon Slump… only 71 days until the book release!

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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

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/21/powernap-caffeine-energy/feed/ 0 Osteoporosis Basics http://www.withamymac.com/news/2010/08/20/osteoporosis/ http://www.withamymac.com/news/2010/08/20/osteoporosis/#comments Fri, 20 Aug 2010 10:18:15 +0000 admin http://www.withamymac.com/news/?p=7023 The book sneak peek tip – Osteoporosis… only 72 days until the book release!
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OSTEOPOROSIS AND EXERCISE

Did you know that current estimates indicate that one in three older women will suffer from a spinal fracture?  Spinal fractures could potentially affect anybody, but the chances of incurring one increases when certain risk factors are present.  These include being female, having small, thin bone structure, increasing in age, and certain ethnicities (Caucasians and Asians are at higher risk).

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.

Regardless of what exercise you choose, always remember to be careful with your spine and be sure to check with your doctor first in order to set your limits.

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/20/osteoporosis/feed/ 0 Health Benefits of Olive Oil http://www.withamymac.com/news/2010/08/19/benefits-olive-oil/ http://www.withamymac.com/news/2010/08/19/benefits-olive-oil/#comments Fri, 20 Aug 2010 04:16:10 +0000 admin http://www.withamymac.com/news/?p=7012

The book sneak peek tip – Olive Oil… only 73 days until the book release!

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OLIVE OIL

Rachel Ray may have made EVOO (extra virgin olive oil) famous here in the states, but the product has a long and rich history as a staple in many Mediterranean diets.  But, besides being versatile, useful and delicious, does it have any health benefits?

Studies indicate that a tablespoon of extra virgin olive oil each day will help protect
against heart disease and cancer because it is full of antioxidants.  Sure, olive oil is high in calories and fat, but it contains the good fat that helps your body absorb all of the nutrients from your salad or pasta dish.  It can also help make you feel fuller.  Just so you know, the word “extra” means that it has less acidity than regular virgin olive oil.

Keep in mind that oils that come from different regions will have different tastes, so you may need to experiment  in order to find your personal favorite.

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/19/benefits-olive-oil/feed/ 0 Butt Exercise: Assercize Week 5 http://www.withamymac.com/news/2010/08/18/butt-exercise-assercize-week-5/ http://www.withamymac.com/news/2010/08/18/butt-exercise-assercize-week-5/#comments Thu, 19 Aug 2010 04:39:04 +0000 admin http://www.withamymac.com/news/?p=7003 Lunges can be done so many ways.  Each variation focuses on different muscles and level of fitness. It’s important to master the basics before trying anything complicated.

Ass Exercise 5 – Standing Lunges

Get ready for a full year of Amy Mac’s butt toning moves!

Step-by-step slide show

How to standing lunge video:

Assercize was originally created for Adam Curry’s Daily Source Code.  Due to popular demand, we made it a full audio series and now we’ve spiced it up and are re-releasing it! Thank you to Greg Milk for my scandalous new music! Get ready to shape those gorgeous glutes!

Full set of Assercize Moves

Save on your next pair of athletic shoes by going to Eastbay.com and using the Eastbay 15% off promo code: AFFITL15

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/18/butt-exercise-assercize-week-5/feed/ 0 Nutrition Info Labels http://www.withamymac.com/news/2010/08/18/nutrition-info-labels/ http://www.withamymac.com/news/2010/08/18/nutrition-info-labels/#comments Wed, 18 Aug 2010 23:56:18 +0000 admin http://www.withamymac.com/news/?p=6998

The book sneak peek tip – Reading Nutrition Labels… only 74 days until the book release!

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NUTRITION LABELS: NUTRIENTS

Being able to decode nutrition labels is important so that you’ll be able to maximize healthy nutrients while minimizing certain undesirable nutrients.

Let’s start with the nutrients we want to minimize; these include cholesterol, total fat and sodium.  Generally, you’ll want to keep your cholesterol intake lower than 300mg each day.  You’ll also want to remember that not all fats are bad for you, so you need to look at how much of the total fat is saturated fat versus how much is trans fat.  Lastly, you typically want to have less than 2000mg of sodium per day.  Be sure to keep this in mind when grabbing canned soups or frozen meals.

Understanding the nutrition label will also help you to be able to maximize good nutrients, such as dietary fiber, vitamins and minerals.  You should always be looking to get as much of these out of your meals as possible.  To help you estimate this, you can look to the daily value or DV% on the label.   This will tell you how much each serving of this food will contribute to your daily goal.

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/18/nutrition-info-labels/feed/ 0 Reading Nutrition Labels http://www.withamymac.com/news/2010/08/17/reading-nutrition-labels/ http://www.withamymac.com/news/2010/08/17/reading-nutrition-labels/#comments Wed, 18 Aug 2010 04:28:38 +0000 admin http://www.withamymac.com/news/?p=6993 The book sneak peek tip – Nutrition Facts Labels… only 75 days until the book release!

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NUTRITION LABEL: SERVING SIZE & CALORIES

You’ve probably seen people reading the nutrition labels on virtually everything at the grocery store.  I often wonder, “Do they really know what they are looking at?”  Do you?  The nutrition label is designed for us, the consumers, to have an understanding of what we are consuming.  So, why is it so difficult to decipher?

First and foremost, whether you are trying to lose weight or just maintain it, you need to check the serving size of what you are about to eat or drink.  Many things that appear to be only one serving are really two or three.  This means that the calories, and everything else listed will double or triple when eating or drinking the entire item!

Second, if you are a calorie counter or just calorie conscious, look at the calories per serving.  Your daily goal is usually between 1600 and 2300, depending on your gender and exercise routine.  Being aware of where your calories are coming from can help you to manage your diet better.

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/17/reading-nutrition-labels/feed/ 0 Kettlebell Training http://www.withamymac.com/news/2010/08/16/kettlebell-training/ http://www.withamymac.com/news/2010/08/16/kettlebell-training/#comments Mon, 16 Aug 2010 16:32:47 +0000 admin http://www.withamymac.com/news/?p=6984
The book sneak peek tip – Kettlebell Workout… only 76 days until the book release!
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KETTLEBELL WORKOUT

It’s a piece of workout equipment with a long history that is gaining new life in the United States: kettlebells.  A kettlebell is basically a metal ball with a handle.  This traditional exercise tool has been used in Russia for hundreds of years to train athletes and Olympians.

In recent years, it has emerged as a popular exercise product in the US.  Don’t be intimidated; while traditionally kettlebells are made using cast iron, modern versions are often covered with vinyl or rubber to make them more user-friendly.

Many gyms are catching on to the trend, and are beginning to buy kettlebells and offer courses on how to properly use them.  When utilized correctly, kettlebells may provide a full-body workout and allow you to burn lots of calories.   So, I’m sure you can see how they’ve become such a hit!

Check out your own gym and find out if it offers classes on using kettlebells; this will allow you to mix up your workout and see some new results.

Kettlebell Exercise Videos

How do to a Kettlebell Swing:

How to do a Kettlebell Turkish Getup:

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/16/kettlebell-training/feed/ 0 Leftovers: How Long? http://www.withamymac.com/news/2010/08/15/leftover-food-safety/ http://www.withamymac.com/news/2010/08/15/leftover-food-safety/#comments Sun, 15 Aug 2010 16:21:08 +0000 admin http://www.withamymac.com/news/?p=6978
The book sneak peek tip – Leftover Life… only 77 days until the book release!
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LEFTOVER LIFE

Leftovers are a fact of life, whether they come from holiday meals or last night’s dinner.  Or, maybe you do all of your cooking at once and eat the meals throughout the week.  Whatever the reason, you may want to take a minute and think about the shelf life of your cooked dishes.

Personally, I’ll eat something until it tastes bad or it’s beginning to grow mold.   My husband Chris, however, throws things out after 3 days because he claims they’re no longer good.  So, I decided to do a little research.  Here’s what I found:

Importantly, each source agrees that if you’re unable to eat the leftovers within these time frames, you should freeze the dish immediately to preserve it.

It looks like I’m going to lose this battle to Chris and have to start throwing things away sooner.  But at least now we know for sure!

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/15/leftover-food-safety/feed/ 0 Say No to Social Obesity http://www.withamymac.com/news/2010/08/14/social-obesity/ http://www.withamymac.com/news/2010/08/14/social-obesity/#comments Sat, 14 Aug 2010 17:12:36 +0000 admin http://www.withamymac.com/news/?p=6967
The book sneak peek tip – Junk Food Pushers… only 78 days until the book release!
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Junk Food Pushers

This tip is for anyone who has ever taken part in a pitch-in or potluck at work or in the community – What kind of food do you push?  If you are the one that takes fresh fruit or salad, or something tasty and healthy, then you are a positive food pusher.  If you take cookies, donuts, or other junk food, then you’re a junk food pusher.

Many people feel better eating junk food if they are surrounded by other people who are eating it as well.  While sometimes it is just easier to pick up some donuts before a meeting, you are sabotaging yourself and the other people around you.

So how do you fix this problem?  Find one simple, healthy, and tasty recipe that is a huge success.  Then, plan ahead and take it with you instead of grabbing something on the fly.  Turn yourself into the positive food pusher.  You’ll be amazed how easily you can turn a junk food indulgence into a healthy feast.

How to lose weight AND be social video:

<< Click Here to Play! >>

Fit Links:
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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/14/social-obesity/feed/ 0 What is fiber? http://www.withamymac.com/news/2010/08/13/fiber/ http://www.withamymac.com/news/2010/08/13/fiber/#comments Fri, 13 Aug 2010 21:41:50 +0000 admin http://www.withamymac.com/news/?p=6962
The book sneak peek tip – Fiber… only 79 days until the book release!
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FIBER

It seems like, lately, fiber is showing up in almost everything we eat.  We see and hear a lot about the importance of fiber, but do you really know why you need adequate amounts of it?   First and foremost, fiber is important to the digestive system.

When eating foods that are high in fiber, you should notice that you feel full faster and longer.  This is because of the makeup of fiber, which causes it to expand and stay in your stomach for more time than other foods.  As an added bonus, by staying in your stomach longer, fiber can also help to regulate blood sugar levels.

Fiber is also useful in lowering cholesterol, preventing certain cancers, and lessening some colon and intestinal problems.  Fiber may also contribute to weight loss and maintenance.  So, be sure that you’re getting enough fiber in your diet.

Sources of fiber include vegetables, fruits, nuts, whole grain foods and beans.

Fit Links:

Dietary Fiber: Essential for a healthy diet- Mayo Clinic
High Fiber Foods – Mayo Clinic
Fiber: Start Roughing It – Harvard

Fit Life Fiber Video:

<< Fiber Facts Video – Watch Now! >>

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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!

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/13/fiber/feed/ 0 Exercise Song of the Week: Billy Boy on Poison http://www.withamymac.com/news/2010/08/13/exercise-song-billy-boy-on-poison/ http://www.withamymac.com/news/2010/08/13/exercise-song-billy-boy-on-poison/#comments Fri, 13 Aug 2010 17:00:49 +0000 admin http://www.withamymac.com/news/?p=6674
What’s at the top of my gym playlist this week?

On My Way – Billy Boy on Poison

$.99 Buy it now!   On

This week’s workout song is another song suggestion from Tanya P.  This song makes me feel like a rock star whether I’m in the gym or just driving down the road.  At the very least, you’ll burn some calories playing air drums. Great pick, Tanya, thank you!

Every week, I’ll be highlighting a new or great old song that I’ve moved to the top of my exercise playlist. I’m definitely open to suggestions so comment below or shoot me a message about what is at the top of your workout playlist!

Last Week’s Exercise Song of the Week: Foo Fighters

WithAmyMac.com

]]> http://www.withamymac.com/news/2010/08/13/exercise-song-billy-boy-on-poison/feed/ 0 Assercize Weekly Butt Exercise http://www.withamymac.com/news/2010/08/13/assercize-weekly-butt-exercise/ http://www.withamymac.com/news/2010/08/13/assercize-weekly-butt-exercise/#comments Fri, 13 Aug 2010 07:00:11 +0000 admin http://www.withamymac.com/news/?p=6941 Amy Mac’s Assercize Workout

Need to lose a couple of inches in the hips? Want your butt to look great in a pair of jeans?  Maybe you want to show off your backside in your new bikini, whatever your reason, we’ve got the exercises that will help you reach your goal.  Each week, certified personal trainer, Amy Mac, walks you through a new butt exercise that will strengthen, tone and sculpt your butt, legs and abs.  Get ready for 52 weeks of tested and approved butt lifting workouts!

Assercize Week 1: Floor Bridge

Assercize Week 2: Squat

Assercize Week 3: Table Balance

Assercize Week 4: Wall Slides

Assercize Week 5: Lunges

Assercize Week 6: Plie Squat

Assercize Week 7: Donkey Kicks

Click here to get Assercize audio delivered to you via RSS feed!

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WithAmyMac.com

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