Health Benefits of Olive Oil
August 19, 2010
The book sneak peek tip – Olive Oil… only 73 days until the book release!
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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.
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!
Butt Exercise: Assercize Week 5
August 18, 2010
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!
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!
Save on your next pair of athletic shoes by going to Eastbay.com and using the Eastbay 15% off promo code: AFFITL15
Nutrition Info Labels
August 18, 2010
The book sneak peek tip – Reading Nutrition Labels… only 74 days until the book release!
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NUTRITION LABELS: 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.
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!
Reading Nutrition Labels
August 17, 2010
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.
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!
Kettlebell Training
August 16, 2010
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!
Leftovers: How Long?
August 15, 2010
LEFTOVER LIFE
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:
- According to Nutrition Action, you should refrigerate leftover food within 2 hours of cooking and consume within 4 days.
- According to the Mayo Clinic, cooked dishes should be eaten within 3 to 4 days.
- According to the State of Utah, you have 3 to 5 days.
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!
Say No to Social Obesity
August 14, 2010
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.
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 is fiber?
August 13, 2010
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.
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! >>
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!
Exercise Song of the Week: Billy Boy on Poison
August 13, 2010
What’s at the top of my gym playlist this week?
On My Way – Billy Boy on Poison
$.99 Buy it now! 
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
Assercize Weekly Butt Exercise
August 13, 2010
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 3: Table Balance
Assercize Week 7: Donkey Kicks
Click here to get Assercize audio delivered to you via RSS feed!
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