Cut Heart Disease Risks in 18 Days

Sunday, September 07, 2008

Day 1: Drink Green Tea
Green tea contains several powerful antioxidants that may reduce cholesterol and may even lower blood pressure. To make a day's supply, bring 20 oz water to a boil, drop in three decaffeinated green tea bags, cover, and steep for 10 minutes. Remove the tea bags, and refrigerate the tea. When cool, pour the tea into a container, add ice if you like, and sip throughout the day.

Day 2: (Re-)Calculate Your Fat Budget
Keep total fat intake between 20 to 35 percent of your calories, with most fats coming from polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.

Day 3: Take the Italian Cure
In the world of fat, olives rule. Canola oil is good, but olive oil may be better. Substitute olive oil for butter or margarine at the table, drizzle it on salads, and use it to replace vegetable oils in baking wherever possible. Buy only cold-pressed, extra virgin oil; it retains more of the olive's heart-healthy antioxidants than other forms.

Day 4: Rough Up Your Diet
Studies show that the more fiber you eat, the less likely you are to have a heart attack. Load up on whole grain breads and cereals that contain whole wheat, wheat bran, and oats. Toss beans into casseroles, soups, and salads. Aim for at least 25-35 g of fiber a day.

Day 5: Eat Fish Tonight
Meat's saturated fat will clog your arteries. On the other hand, fatty fish such as salmon and anchovies are loaded with the omega-3 fatty acids that will help your heart maintain a steady rhythm. Aim to eat omega-3 rich fish at least twice a week.

Day 6: Don't Forget the Juice
Orange juice contains folic acid that helps lower your levels of homocysteine, a possible heart attack risk factor. Grape juice is loaded with flavonoids and resveratrol, both potent antioxidants that may discourage red blood cells from clumping together and forming an artery-blocking clot. Have two glasses daily--one at breakfast and one at lunch.

Day 7: Linger in the Produce Aisle
Eat at least 2 cups of fruit and 2.5 cups of vegetables every day. Emphasize cruciferous vegetables such as kale, brussels sprouts, broccoli, and cabbage, which are a gold mine of antioxidants and other heart-saving phytochemicals.
Day 8: Go Nuts!
Studies have found that those who eat more than 5 oz of nuts a week are one-third less likely to have either heart disease or a heart attack. Just don't overdo it--nuts can pile on the pounds.

Day 9: Change Your Bread Spread
The trans fatty acids in margarine and the saturated fat in butter both clog your arteries, so try one of the new spreads that contain cholesterol-lowering sterols instead--including Promise activ or Benecol. They're expensive, yes, but they can lower your cholesterol anywhere from 7 to 14 percent. Also consider spread alternatives such as hummus or nut butters.

Day 10: Add Flaxseed
Flaxseed is one of the most potent sources of heart-healthy omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46 percent while helping keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle 2 Tbs flaxseed a day on your cereal or salad. Buy it preground, and keep it refrigerated.

Day 11: Have a Drink
Research overwhelmingly shows that 1 to 3 oz of alcohol a day significantly reduce your risk of a heart attack. Unless you have a problem with alcohol or high blood pressure, you can safely have one alcoholic drink a day.

Day 12: Move!
Studies show that exercise reduces the risk of a heart attack by up to 50 percent--more than the best cholesterol-lowering drug. And it doesn't take much: just a few hours a week, according to experts. Pick an easy exercise such as walking, and begin to integrate two or three 15-minute workout intervals into your day. Once your body is used to this routine, work toward the optimal amount: 45 minutes, four or five times a week. Check with your doctor before starting an exercise program.

Day 13: Experiment
The best exercise is one that you'll continue to do. So every day, in addition to your regular workout, try something new just for fun--hitting a tennis ball against the house, shooting hoops with your kids, or dancing to a golden oldie on the radio. If you find something that you like, incorporate it into your daily workout.

Day 14: Practice Mindfulness
Practicing a form of meditation in which you focus awareness on the present moment and relax can reduce the effects of daily stressors. When stressful moments occur, they can be countered by simply closing your eyes and quietly focusing on your breathing for 5 to 10 minutes.

Day 15: Build a Strong Spiritual Life
Studies indicate that those with regular spiritual practices who meet with a faith community--attending church or temple, for example--live longer, better, and are far less likely to have a heart attack. Get more involved in your religion, or develop your own traditions. Either way, sit down every day for 20 minutes, close your eyes, and focus on a particular word or phrase that you associate with something greater than yourself.

Day 16: Get More People in Your Life
Strong connections to family, friends, community, and God reduce anxiety and fight depression--two factors that increase your risk of a heart attack. So first thing in the morning, make a lunch date with a good friend, tell your family that everyone needs to sit down for dinner tonight, or plan to visit your place of worship. Resolve to do these things every day.

Day 17: Grab Garlic
Just one clove a day reduces the risk of a heart attack at least three ways: It discourages red blood cells from sticking together and blocking your arteries, lowers cholesterol a modest amount, and may lower blood pressure, to help reduce arterial damage.

Day 18: Top It Off With an Aspirin
Aspirin therapy reduces the occurrence of blood clots, possibly preventing heart attack and stroke. Talk to your doctor about whether you should take an aspirin a day. It's important to tell your doctor what other medications or supplements you're taking to avoid drug interactions.

Source: AOL Health

Labels: fitness

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The 5 Most Outrageous Weight Loss Myths

Wednesday, August 20, 2008

These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not.

The truth is that most of the things you hear about weight loss are hype. Plain and simple.

Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.

In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat.

The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today.

No brain science there, just results.

Myth #3: You will bulk up with resistance training

I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile.

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape.

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.

The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.

Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.

Do you have other weight loss beliefs that simply aren't delivering results? Call or email me today and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.

Labels: body image, fitness, Fitness Diet Inspiration Motivation

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Is Your Goal Smart?

Friday, August 15, 2008

The much anticipated 2008 Beijing Olympic games are now in full swing. I find it inspiring to watch athletes perform at the top of their game, don't you?

It's amazing to see what the human body is capable of when it's trained for a particular event.

Every athlete in the Olympics has trained for thousands of hours in a very specific way for their sport. These athletes know precisely what they want their bodies to do and they train in a focused manner to be the best. You can bet that they see a gold medal every time they close their eyes. Now that's focus.

What about you? What do you train for?

You see, whether you realize it or not, you too are training for a specific reason. Maybe your goals are more in line with losing 15 pounds rather than winning a gold medal, but your training needs to be just as specific in order to achieve your desired results.

Do you know why you exercise? Is it to lose weight? Is it to lower your blood pressure? Is it to shrink your waist? Is it to pick up a bag of groceries with more ease?

The first step toward getting the body of your dreams is to set a goal. This simple act, when done correctly, will instantly calm your frustrations and fill you with hope.

Here's how to make your goals SMART.

Specific: Ask yourself questions like: How many inches do I want to lose? What pant size do I want to be? Be painstakingly specific with yourself. It has been proven that the more specific your goal is the more likely you are to achieve it.

Measurable: You've got to be able to measure your results. It could be in pounds or body fat percentage or inches. It could even be fitting into a particular pair of pants that you haven't worn in years. The key is that you need to be able to physically measure your progress.

Attainable: If you have fifty pounds to lose it won't all come off in one month. Setting unattainable goals simply sets you up for failure. If you have a major fat loss goal then break it down into small attainable goals. As you achieve each smaller goal you will reinforce your progress and ultimately can attain any desired goal.

Realistic: This step is all about knowing yourself. What type of program would you realistically stick with? If you despise running then don't base your weight loss program on 6am jogs. Look honestly at your abilities, but don't underestimate yourself either. You'll need to push yourself to achieve your goal.


Timely: Every great goal is set on a timeline. Keeping the above steps in mind, give yourself an exact date and time that your goal needs to be accomplished by.

Now it's time to get to work. Write down your SMART goal and place it somewhere that you see often then tell three people of importance in your life about your goal.

Have the focus and the drive to pursue your SMART goal, just like the Olympians, and go make yourself proud!

I love nothing more than seeing my clients achieve their goals. Call me at the number above or reply to this email to get started on a fitness program that is specific to your goal.

Labels: body image, fitness, Fitness Diet Inspiration Motivation, inspiration, mindful fitness

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How Much Water Should I Drink Daily?

Friday, August 08, 2008

You should drink at least 8 glasses of water a day. There is a formula used out there especially in the hiking/biking or running world that says half of your weight in oz, so if your weight is 120 lbs, you would need 60 oz of water daily. If you are a coffee drinker then you should add an extra glass of water for each cup of coffee.

Labels: diet, fitness

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Television Viewing: A New Health Risk Factor

Tuesday, August 05, 2008

A new study in the American College of Sports Medicine journal gives evidence that sedentary time, involving prolonged sitting and absence of whole-body movement, is an independent risk factor for several health outcomes.

The study included 2,033 women and 2,031 men, all who reported being physically active at least 2.5 hours a week (30 minutes, 5 days per week). They were also all free of diabetes and heart disease. Researchers then looked at the total number of hours daily spent watching television and compared TV time to the prevalence of metabolic risk factors.

In men they found that as the hours of daily TV viewing increased, so did their:

>Waist circumference (indicating increased abdominal fat)
>Systolic blood pressure
>Blood glucose levels

All increases showed a dose-response relationship (the more TV they watched, the higher their risks). All three of these risks are primary risks for metabolic syndrome, diabetes, and heart disease. These findings were adjusted not only for physical activity but also age, education, smoking, income level, alcohol intake, diet quality, and family history of heart disease or diabetes.

In women they also found a dose response relationship between hours of TV viewing and:

>Waist circumference
>Systolic blood pressure
>Blood glucose levels
>Blood triglyceride levels
>Blood HDL levels

Detrimental health changes were observed in women who watched more than an hour of TV daily, and in men who watched 2 hours or more of TV daily. The highest risks were linked to women watching 2 hours or more of TV daily and men watching 3 or more hours daily.

It appears that, even though all of these people met minimal guidelines for physical activity, long periods of inactivity, such as watching TV, should be considered a unique modifiable behavior, an independent risk factor for metabolic diseases. It seems the body was designed for activity and long periods of inactivity can result in poorer health and increased risk for serious health problems.

Just as there are national guidelines for physical activity, the authors of this study suggest that there also needs to be similar guidelines for inactivity. They suggest no more than 2 hours of leisure-time screen time per day may be a practical starting point. Children are recommended to spend no more than an hour a day of screen time. Persons engaging in more time than this are significantly increasing their risk for obesity, high blood pressure, metabolic syndrome, diabetes, and coronary heart disease.

Excessive TV viewing can now be considered a new risk factor putting people at increased risk for some of our nation's most serious health problems. Excess TV viewing can replace time normally spent in moderate activities such as household chores, gardening, playing with the kids, and other light-intensity activities that contribute to better health in addition to a regular exercise program.

If you just have to watch a favorite, lengthy movie or football game, here is a way to beat the system: Bring your stationary bicycle to the TV, or a treadmill, and put in some active miles while watching. The goal is to avoid long periods of sitting, which is a health hazard.

Reference:

Healy GN, et al. Television time and continuous metabolic risk in physically active adults. Medicine and Science in Sports and Exercise. 2008;40(4):639-645.

Labels: body image, diet, fitness

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Is your goal SMART?

Saturday, August 02, 2008

The much anticipated 2008 Beijing Olympic games are now in full swing. I find it inspiring to watch athletes perform at the top of their game, don't you?

It's amazing to see what the human body is capable of when it's trained for a particular event.

Every athlete in the Olympics has trained for thousands of hours in a very specific way for their sport. These athletes know precisely what they want their bodies to do and they train in a focused manner to be the best. You can bet that they see a gold medal every time they close their eyes. Now that's focus.

What about you? What do you train for?

You see, whether you realize it or not, you too are training for a specific reason. Maybe your goals are more in line with losing 15 pounds rather than winning a gold medal, but your training needs to be just as specific in order to achieve your desired results.

Do you know why you exercise? Is it to lose weight? Is it to lower your blood pressure? Is it to shrink your waist? Is it to pick up a bag of groceries with more ease?

The first step toward getting the body of your dreams is to set a goal. This simple act, when done correctly, will instantly calm your frustrations and fill you with hope.

Here's how to make your goals SMART.

Specific: Ask yourself questions like: How many inches do I want to lose? What pant size do I want to be? Be painstakingly specific with yourself. It has been proven that the more specific your goal is the more likely you are to achieve it.

Measurable: You've got to be able to measure your results. It could be in pounds or body fat percentage or inches. It could even be fitting into a particular pair of pants that you haven't worn in years. The key is that you need to be able to physically measure your progress.

Attainable: If you have fifty pounds to lose it won't all come off in one month. Setting unattainable goals simply sets you up for failure. If you have a major fat loss goal then break it down into small attainable goals. As you achieve each smaller goal you will reinforce your progress and ultimately can attain any desired goal.

Realistic: This step is all about knowing yourself. What type of program would you realistically stick with? If you despise running then don't base your weight loss program on 6am jogs. Look honestly at your abilities, but don't underestimate yourself either. You'll need to push yourself to achieve your goal.

Timely: Every great goal is set on a timeline. Keeping the above steps in mind, give yourself an exact date and time that your goal needs to be accomplished by.

Now it's time to get to work. Write down your SMART goal and place it somewhere that you see often then tell three people of importance in your life about your goal.

Have the focus and the drive to pursue your SMART goal, just like the Olympians, and go make yourself proud!

I love nothing more than seeing my clients achieve their goals. Call me at 520-744-5108 or email me at nordine@nordinez.com to get started on a fitness program that is specific to your goal.

Labels: fitness

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7 Reasons You Aren't Losing Weight

Thursday, July 31, 2008

In a high tech world, there’s a whole slew of ways to determine whether you’re losing body fat on your diet and exercise regimen. The favorite traditional methods of measuring body fat include underwater weighing and skin calipers. The newest rage is a specialized bathroom scale that sends infrared beams through your body to determine how much of your body weight is actually fat and how much is lean body mass; muscle and bones. (How fat are your feet, anyway?)

Still, the most tried and true device, and possibly the most accurate way to determine if your dieting efforts are working – is the old fashion bathroom scale! If you’re losing weight on the scale, you’re also losing fat. Sure, if you’re dropping more than 3 pounds per week or your energy levels are waning, you’re likely to be shedding some valuable muscle also along the way.

However, if you’re losing 1-2 pounds every 1-3 weeks, and your energy and strength levels are stable, you’re likely shedding almost exclusively fat. That said; let’s explore the top reasons why people fail to see the body trimming results they hope to achieve.

The 7 roadblocks that keep many frustrated are outlined below. Fix or avoid most of these troublesome 7, and your fat loss will be so smooth.

1) Too Many Carbohydrates.
I’m no fan of strict low carb diets, but any additional carbs above and beyond those needed to saturate your muscles with glycogen have a good probability of being stored as body fat. While bodybuilding training requires a high carb intake, many novices and intermediate trainees simply do not train hard enough to justify a massive carb intake. Depending on your size and level of training intensity, split your carb intake into 5 servings per day and aim for 30-60 grams of carbs per meal to shed fat. Start at a higher intake such as 60 grams of carbs per meal. If you lose weight, continue with 60 grams per meal. If you fail to lose, drop to 50 grams per meal.

2) Too Much Protein.
Surprise! This factoid is tied to carbohydrate restriction. When dieting to lean down, carbohydrates ought to be slowly reduced. However, many dieters take an overly aggressive approach in hopes of making miracle-type progress and cut back too far in the carb department.

When you restrict carbs, your protein intake should increase. But – and this is a big one – over compensating by eating too much protein can also prevent fat loss by contributing to a calorie surplus. As a rule, shoot for .74 to 1 gram of protein per pound of bodyweight each day while trying to add weight and muscle. When ripping up, start chopping away at your carbs and increase the protein to 1.25 to 1.50 grams per pound of body weight. Anything more- will just be stored as fat.

3) Skip The Late Night Carbs.
Don’t believe the conflicting research. The fact remains, carbs eaten at night are less likely to be burned off as fuel and are more likely be stored as body fat. That means; forego the pasta, potato or rice at meal 5 (your final meal of the day) for lean proteins like fowl or fish, along with a side dish of veggies. Or enjoy a Whey Science™ or a Soy Protein Science™ protein shake which provides quality muscle building whey protein without a lot of carbohydrates. You don’t need the carbs at night anyway. Go to the NZ Nutrition Store to get your protein today.

4) Wrong Breakfast.
Want to get lean and eat a lot? Chow down at breakfast. Of your 5 daily meals, the one that is least likely to end up on your hips, thighs and lower back is the first one. In the morning, muscle glycogen stores are lower than during any other part of the day. When glycogen stores are low, your body’s capacity to take carbohydrates and store them as body fat is hampered. So pack in the carbs at breakfast –along with 20-40 grams of high quality protein to jump-start your day. And don’t worry about getting fat.

5) Too Much Cardio.
What happens to the guy or gal who performs 1-2 hours of cardio a day? (We know you’re out there!) They send their body into a tailspin, a state where the "starvation hormones" secreted by the body skyrocket (it’s your body’s survival mechanism, a response to too much exercise!) causing fat cells to try to hoard their energy! Moderate cardio is the way to go. Four to five 20-40 minutes sessions per week is all that it takes. Any more than that and you run the risk of losing precious muscle tissue, which negatively affects your metabolic rate and your ability to train.

6) Never "Cheating" on Your Diet.
Once in a while you should let loose and give yourself a break from the rigors of dieting and scale watching. In fact, it’s helpful in losing weight. That’s because continual dieting eventually leads to roadblocks where the body responds by slowing its metabolic rate. Strict dieting also takes its toll on you mentally, and can leave you feeling deprived. That’s a bad combination! Taking in a couple of high calorie meals once every 7-10 days not only provides a mental break from dieting, but helps you side-step roadblocks by preventing the body from entering a starvation state where the metabolic rate slows.

7) Paying Attention to the scale only.
Ok this may sound contradictory, but the scale is not the "end-all" measurement of progress. You also monitor a couple of other things, primarily energy and strength. If you’re losing weight and you have plenty of energy and strength, you’re losing body fat – guaranteed. On the flip side, if you’re losing weight yet feeling really tired or are seeing constant drops in the weights you use during your workouts, then you’re likely also burning off muscle tissue. If no energy and a loss in strength is the case, then you’re likely violating several of the above tips and will need to rectify them to get back on track.

And there you have it. Avoid these obstacles to losing weight and enjoy your new lean body!

Labels: diet, fitness

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Should I Eat Before or After Workout?

Wednesday, July 23, 2008

Never sit down to a full meal immediately before or after a workout. That doesn't mean you should eat nothing, just make it light. You don't want a lot of food in your stomach when you are trying to work out. Afterwards, you want to give your body ample time to recover before you consume a full meal. If you are trying to digest a big meal, both your stomach and muscles will be fighting for blood supply. The end result is that your heart will be working twice as hard to send nutrients to the muscles and the stomach. If you eat too heavily before, you experience the unpleasant sensation of indigestion or may end up sick. You are better off training on a somewhat empty stomach. Try a piece of fruit or half a bagel for energy. Remember, it isn't what you ate an hour before that sustains your energy level. It's what and how you have been eating or drinking the previous few days.

www.mindoverbodyonline.com

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Definitions Of Common Nutritional Terms

Friday, July 18, 2008

FAT FREE - Product has less than 1/2 (0.5) grams of fat per serving. This value will be rounded to zero.

99 FAT FREE - Every 100 grams of food will have 1 gram or less of fat.

LOW FAT - Product has 3 grams of fat or less per serving.

REDUCED FAT - Fat has been reduced by at least 25 percent (compared to a similar food).

LIGHT (LITE) - Product has 33 fewer calories or 50 less fat per serving than a comparable product.

LEAN - For meat and poultry only. Product has less than 10 grams fat, less than 4 grams saturated fat, and less than 95 milligrams cholesterol per serving.

LOW CALORIE - Product has 40 calories or less per serving.

SATURATED FAT FREE - Product has less than 0.5 grams saturated fat per serving. This value will be rounded to zero.

LOW IN SATURATED FAT - Product has one gram or less saturated fat per serving.

CHOLESTEROL FREE - Product has less than 2 milligrams of cholesterol per serving. This value will be rounded to zero.

LOW CHOLESTEROL - Product has 20 milligrams or less cholesterol and two grams or less of saturated fat per serving.

SODIUM FREE - Product has less than 5 milligrams of sodium per serving. This value will be rounded to zero.

VERY LOW SODIUM - Product has 35 milligrams or less of sodium per serving.

LOW SODIUM - Product has 140 milligrams or less of sodium per serving.

GOOD SOURCE - Used for fiber, protein, vitamins, or minerals. Product has at least 10 of the Daily Value for the particular nutrient.

HIGH IN (EXCELLENT SOURCE) - Used for fiber, protein, vitamins, or minerals. Product has at least 20 of the Daily Value for the particular nutrient.

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Why Do I Repeatedly Pull The Muscles In The Back Of My Thighs?

Thursday, July 17, 2008

Hamstring injuries are common and are susceptible to re-injury. In most people, the quadriceps or muscle in front of the thigh, is stronger than the hamstrings. The imbalance can cause-injury. Another reason this area can be a problem is that many people simply have tight hamstrings. My advice is that if they are a problem, pay special attention to working the hamstrings in your training program. Maybe set aside a special session just for them or at least train them first in your leg workout. My other suggestion is to incorporate stretching into your workout. Stretch after each set you do and again at the completion of your leg workout.

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Won't Weight Training Make Me Less Flexible?

Wednesday, July 16, 2008

On the contrary, it will make you more flexible, if you are doing it correctly. If you are lifting incorrectly strains and pulls will negatively impact your joints. With some initial instruction and monitoring, weight training is not difficult to master. People in their 90s use resistance training as part of their fitness programs. As long as you perform the full range of motion in your weight lifting movements, you will add to flexibility. Include a regular stretching routine in your regime and you'll double your flexibility.

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I Just Want to Tone. I Don't Want To Turn Into a Muscle Man

Tuesday, July 15, 2008

The word "tone" is misleading. Pure and simple, when you tone a muscle, you are building it up. The hormone testosterone is responsible for massive muscles. On the average, men have 10 times as much of the guy stuff as women. It is nearly impossible for women to achieve that bulked muscle look unless they are taking anabolic steroids.

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Don't Let Weight Gain Ruin Your Vacation

Monday, July 14, 2008

Attitude determines altitude.
- Anonymous

A summer trip is easily one of the most anticipated events of the year-the chance to get away from work and to relax with your loved ones is priceless.

With all of the excitement, it's not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you're going on a cruise then your weight gain may be closer to two pounds each day.

But wait, your summer vacation doesn't have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left.

Tip One: Have a Plan
Vacations are the perfect place to gain weight since it's the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal.

A realistic goal is to maintain your current weight or to lose a pound or two. Get the whole family on board and keep each other accountable throughout the trip.

Tip Two: Make Exercise a Must
So often exercise is looked at as a chore, but vacations are the perfect time to really enjoy a good workout. You won't be rushing home from work trying to squeeze in a few minutes at the gym, rather the vacation workout can be a relaxing and enjoyable experience.

Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean.

Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.

Tip Three: Maintain your Metabolism
When traveling it is easy to go for hours without a meal-between flights and long drives food sometimes isn't readily available. The problem here it two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next.

Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand.

Tip Four: Eat Smart
While we all know that eating in is usually healthier than eating out, on the road you simply don't have a choice – all of your vacations meals will be eaten out. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions-don't be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator).

Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don't need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains.

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I'll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

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How Long Should A Weight Training Session Be?

Friday, July 11, 2008

Unless you are training for competition or a Sylvester Stallone movie, a typical workout is 30 to 60 minutes. When done correctly, a 30-minute session can be very effective. If you are lifting incorrectly or standing around talking, you might as well go home.

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I Have Been Exercising for Two Weeks and Have Only Lost Four Pounds

Thursday, July 10, 2008

If you are on a fat-loss regime, you should be congratulating yourself. The fact is, a person can only lose a maximum of two pounds of fat a week. You must remember that weight loss occurs from three sources: fat, water and muscle. Fat is what you want to drop. Water weight fluctuates, for some women as much as eight pounds a month. Learn not to panic about cyclic water weight gain or get excited about a drop in weight due to dehydration. You don't want to lose lean muscle because you will be lowering your metabolism and burning less energy than before you lost the weight. Be assured that for weight to come off permanently, it must be taken off slowly.

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What is the best aerobic exercise for begginers?

Wednesday, July 09, 2008

There is no best for everyone. Fitness is very individualistic. While some exercises might burn more calories. It is most important to choose one that you enjoy. I usually suggest some form of walking or stationary recumbent bicycling to start. Even if you enjoy the activity, it must be something you are capable of handling. For example, you may love to walk, but if you have a knee problem, this won't be your best choice of aerobic exercise. Talk it over with a professional to find the activity that is enjoyable and safe.

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24 Minutes are Enough to Do the Trick

Saturday, July 05, 2008

Do you feel destined to be unfit or not as toned as you would like to be? Many people feel like with work, kids, community activities, and all of their responsibilities that they simply don’t have the time that it takes exercise and feel good about themselves.

Many of us live from year to year never really being happy with the way that we look but settling because we believe that this is the best that we can look and feel. The fact of the matter is, you don’t have to spend hours at the gym each day or each week to look and feel good. Instead, you can spend less than 30 minutes and get the workout that you need to impact your body in a positive way and tone up.

You Don’t Have to be a Slave to the Gym

Did you give up on that gym membership long ago because you just don’t have the time? Or, have you kept that gym membership in hopes that you suddenly find the time? The fact of the matter is that you don’t have to spend hours a day in the gym to tone up and feel good about yourself. In fact, you can lose weight and tone up in as little as 24 minutes a day. While that might even sound like a lot of time to you, we can all easily carve out 24 minutes in our day to feel and look better.

Making a conscious choice to take time to exercise by preparing your mind first. If you are willing to do this you can become the toned individual that you have dreamt of being but assumed that you couldn’t. Having the mental preparedness is 60% of the battle.

How to Tone up in 24 Minutes

A resource that hundreds of thousands of people have found to be very effective is my book Mind Over Body: The Key To Lasting Weight Loss Is All In Your Head! In this book you will learn how you really need to put your mind to losing weight and toning up. In the book there is a short and amazing workout that will allow you to tone up with less time and effort than you would have ever thought possible. The philosophy is that you really have to be prepared mentally to tone up and get in shape, and when you do this you can achieve any goals.

The book is very positive and will give you all of the information that you need to change your life, your mind, and of course your body. When you are able to reprogram your mind you will be able to change your life, which will ultimately change your body. The change can be a lot less painful and time consuming than you might think!

Labels: body image, book, diet, exercise, fitness

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The Magic Fat Burning Pill

Monday, June 30, 2008

Nonsense! There is no such thing. Don't fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise? Well, they are right-proper diet and exercise will cause you to lose weight-without the bogus pill.

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If Only I Had The Time...or Do I

Monday, June 16, 2008

'I don't have time' is the reason that most people don't exercise. Well, they call it a 'reason' I like to call it what it really is - an excuse.

Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don't have time for. Before you know it one missed workout becomes two and soon you realize that you haven't put on your gym shorts for a month.

Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn't gained in one day…or even in one year. Neither was heart disease.

Question: Have you ever wondered if long workouts really deliver the best results?

The truth is that exercise doesn't have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.

In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.

Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn't take as much time as you think. Here's one example:

12 Minute Results-Driven Workout

-Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.

Sprint or Jump Rope for 30 seconds.

-Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.

Sprint or Jump Rope for 30 seconds.

-Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.

Sprint or Jump Rope for 30 seconds.

-V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.

Sprint or Jump Rope for 30 seconds.

-Think outside of the box. Could you do a 10 minute workout in the morning and a 15 minute workout before bed?

Let's be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You'd probably find quite a few minutes to exercise.

Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it.

Somewhere deep down inside you know that it's now or never.

Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health?

Make this the day that you finally make the change. Click on the title of this post to schedule your no-obligation fitness coaching consultation and I'll show you many other high intensity time effective workouts that deliver amazing results.

The choice is yours.

Labels: body image, diet, exercise, fitness, mindful fitness

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Do Your Kids Exercise?

Thursday, February 21, 2008

A recent study from the University of Washington showed that more and more 2-year olds are regularly watching television. This sets the stage for a sedentary life with an increased risk for obesity and heart disease.

Now that last statement wasn't from the study - that was my own prediction.

But really, the statistics don't lie - a study done at Johns Hopkins concluded that a child's weight increases with the number of hours they spend in front of the television each day.

Are you cringing yet? What parent hasn't popped in a DVD to occupy the kids for a few hours?

And what about your child's diet? How often do you find yourself in the drive thru line ordering another cheeseburger and fries?

Childhood obesity is now described as an epidemic. It puts your child's health at risk, and makes them more susceptible to problems involving their cardiovascular systems, endocrine systems, and even their mental health. Type 2 diabetes mellitus, depression, and low self-esteem are just the tip of the iceberg when it comes to the problems looming over the heads of overweight children.

I'm not telling you anything that you don't already know. It doesn't take a study done at Johns Hopkins to discover that kids today are putting on weight in ways that we never did - you just have to open your eyes to notice.

The 'why' is simple. It goes back to the basic equation for weight gain: energy in versus energy out. Kids eat too much and do too little.

But I have to ask... are you setting a good example by your eating habits? This may be a painful question to want to answer - but the truth sometimes hurts (and is good for us).

Maybe you've noticed that your child has begun to put on a little extra weight - what do you do about it? No matter what age your child is - weight is a sensitive issue.

What do your kids eat?

Think about your child's diet. Do they eat three balanced meals a day? Do they eat at least 5 servings of fruits and vegetables a day? Are they limited in their servings of fried, processed, and sugary foods?

Maybe you aren't sure what your kids are eating. Do some investigation by observing and talking to them about what they eat.

Identify the foods your kids are eating that are rich in calories but lacking in nutritional value. Examples: candy, fast food, chips, cookies, soda pop, and pizza. Replace these foods with fresh nutrient dense foods such as vegetables, fruits, whole grains, lean meats and low fat dairy.

How much activity do your kids get?

Computers, video games, and satellite T.V. are our children's latest and greatest toys. Who has time to play outside when you are about to beat the hardest level, or your favorite show is about to start? Our kids participate in less physical activity and are more sedentary than any generation before.

Do you know how much physical activity your kids get each day? Some parents may think that kids are getting an hour of P.E. each day, only to find out that the school has dropped its P.E. classes.

A great way to encourage activity is to limit the time your children spend on sedentary activities, such as T.V and video games. Sign your kids up on a local sports team so that they can run and be active with other kids. Take the whole family to the park on a weekend instead of gathering in front of the T.V.

Monkey see monkey do

This issue really boils down to one factor: Parental Example. Your kids watch what you do even when you wish they wouldn't, and this is certainly true when it comes to diet and exercise.

Do you model good eating habits, or do your kids see you indulge? Do you exercise regularly, or do your kids see you on the couch in front of the television all weekend?

As a parent, it is your unique responsibility to teach your children the habits that lead to good health. Since you know that obese children have a greater chance of remaining obese into adulthood, thus greatly increasing the likelihood of serious health problems, this isn't a responsibility that you take lightly.

If your eating habits and activity level have slipped it may be time for you to turn things around. It's never too late to set a positive example for your kids - the key is to act now.

Contact me today to get started on a program that will transform your body and renew your lifestyle. There's nothing better for motivation than dropping a few sizes!

Labels: fitness, Fitness Diet Inspiration Motivation

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Why All The Diet Talk

Thursday, October 04, 2007

Your diet is ruining your body. I hate to be the bearer of bad news, but someone had to say it. I can talk about exercise until I am blue in the face, but until you take charge of your diet, it would all be in vain. Today's statistics show that nearly 60% of the population is currently overweight or obese. While this is shocking, according to a new study reported by WebMD, three out of four US adults will be overweight or obese by the year 2015. That's 75% of us. Wow, those are some scary numbers. I certainly don't want to become part of that statistic, and I know you don't either. So what's the deal? Why are we getting fatter and fatter?

The diet of today's adult is simply out of control. Here's why:
Portions gone wild. It all started in the 1970's. Restaurants began to increase their portions and as a result the unsuspecting public ate more. Since then portions have continued to grow and most people continue to clear their plates despite the extra calories.

Convenience food mayhem. Junk food used to be only found in vending machines-not so today. Have you ever noticed how the checkout line in the supermarket has changed in recent years? It used to be stocked with gum, mints and a few candy bars. Now everything from potato chips to cookies sit within arm's reach. Very few people get through their day without consuming some kind of convenience food.

Fast food fallout. How many fast food restaurants do you pass on your way to work? Probably more than you can count. How many times do you stop in for a quick bite? Probably more times than you would like to admit. Fast food has never been more available than it is today-and it shows in the waistline.

Here's something you may not know: If you were to exercise everyday of the week but failed to change your eating habits from those listed above, you wouldn't see any visible results. Now don't get me wrong-exercise is a vital ingredient for improving your fitness level, health and the shape of your body.

Exercise and good nutrition go hand-in-hand. You won't make progress toward your goals without them both. So where does this leave you? The way I see it, you are faced with an opportunity. With just a few small changes to your daily eating habits you could be well on your way to having an incredible body. Couple this with an exercise program and you will be unstoppable. Keeping with my goal to give you practical tips to improve your health and fitness level, here are three ways to improve your diet.

Slash your portions. Even though that mountain of pasta looks great, remind yourself that it is three or four times more than you really need to eat, and those extra calories are going to land right on your waist. Consciously make an effort to reduce your portions at each meal and watch how your weight shrinks and your energy soars.

Pack your snacks. Instead of turning to a bag of chips or packaged cookies in mid afternoon, reach for a piece of fruit instead. It only takes a few minutes to pack healthy snacks for your day, and it will save you a boatload of extra calories. Convenience food is packed with sugar, fat and empty calories that will only leave you more sluggish and uncomfortable than you are today.

Cut out one fast food meal per week. If you currently eat 5 fast food meals each week then only eat four this week. Next week reduce that number down to three. And then two, and then one. Once fast food isn't a regular part of your diet you should look at it as something to be had as a treat-not a dietary staple. Now that you have three simple ways to drastically improve your eating habits, this brings us back to exercise. You need regular challenging exercise in order to achieve and maintain results. It's as simple as that.

Contact me today to get started on your very own personal training program.

Labels: diet, fitness

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MIND OVER BODY

Friday, September 07, 2007

Know that dieting is not just what you eat. What are you really feeding your body? What is your mind feeding it? What is your spirit feeding it? This will all eventually show up in your physical state of being. The way you think and feel affect the way you look. Your fitness level is very much controlled by how you think and feel. Your body is a direct reflection of the inner soul. What are you really carrying around? It may be more than a few extra pounds. Blocking emotion and carrying negative thoughts can cause you to carry extra weight. Weight can actually be an armor built up to create a wall that actually keeps you from being who you really want to be. Break through that wall and you will begin to create the physical body you want to achieve. If our physical being is our car that we ride in, it is the mind and the spirit that drives it.









WATCH A TV INTERVIEW ABOUT MIND OVER BODY

Labels: body image, book, diet, exercise, fitness, inspiration, recipes

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You CAN have Amazing Abs: Learn How

Sunday, May 06, 2007

So you want to narrow your waist, flatten your abs and become the envy of all your friends, right? Of course you do - who doesn't?

Well, here is yet another reason to get flat abs: recent studies suggest that an excess of fat deposits around the abdominal region significantly contributes to the risk of heart disease, diabetes and other life-threatening conditions.

Whether your motivation for attaining great abs is rooted in the health benefits or, more likely, in looking phenomenal then this is one newsletter you simply must read all the way through.
Why is it that so many people wish they had great abs, but never attain it?

Contrary to popular belief, doing millions of crunches will not sculpt your abs. While there is a time and a place to use the beloved crunch in your waist slimming effort, this alone will not create the body of your dreams. The key to creating an enviable midsection lies in your ability to effectively challenge your abdominal muscles.

The "crunch" movement only targets your upper abdominal muscles, the ones found between your rib cage and belly button. Imagine you are doing a crunch - better yet, get down and do one - notice where you feel the burn. Those are your upper abs.

To effectively sculpt your waist, focus on strengthening your upper, lower and side abdominal muscles. In order to achieve an overall look of symmetry your flat abs routine should consist of at least one exercise for each portion of your midsection.

A surefire way to kick up the intensity, and thus the results, of your abdominal workout is to add resistance training. By working your midsection against resistance you open up the possibility for greater muscle stimulation which equals greater results. You can do this by using a medicine ball, cable machine, elastic band or dumbbell.Oh yeah, just one more thing...in order to show off your breathtaking abs they need to come out of hiding.

This means burning off the layer of fat. (No matter how big or small it may be.) The following two pronged approach works every time:

First, consistent cardiovascular exercise is needed to burn off stored energy. Follow these three tips to ensure your success:

1. Choose an aerobic exercise that uses major muscle groups such as walking, jogging, swimming, or biking.
2. Find an exercise that you enjoy. This will make it easy for you to stick with it.
3. Make sure that you are exercising aerobically for at least 30-60 minutes three times a week. However, feel free to do it longer and more frequently.

Second, to uncover your abdominal muscles we have to discuss....your eating habits. I'm sorry to say it, but the food that you put in your mouth will surely have an effect on the size and shape of your waist. Use these three pointers to slash fat:

1. Eat small meals frequently throughout the day and avoid overeating.
2. Processed foods should be kept to a minimum or avoided completely.
3. Load up on vegetables and lean meat before partaking in grains or starches.

There you have it - your plan for awesome abs. Do you have questions about the information presented in this newsletter? Or how would you like to slim down just in time for the holidays?
I am here to help. My passion is coaching people just like you to achieve their goals.
Contact me today - or click here to get Nordine's Total Abs, Hips and Glutes Plan. I look forward to hearing from you.

Labels: exercise, fitness

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Top Ten Benefits of Exercising

Thursday, April 19, 2007

• Decreased Risks of Coronary Disease (CHD)
• Reduced Hypertension
• Improved Blood Lipids and Lipoproteins
• Enhanced Cardiac Functions
• Enhanced Bone Health
• Lower Smoking Risk
• Healthier Weight & Body Fat
• Better Control of Blood Glucose
• Increased Muscular Strength and Flexibility
• Increases Self Esteem

Start the process of getting fit: get your Fitness Program 4 Life today!

Labels: exercise, fitness

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Frequent TV Watching Linked to Obesity

Wednesday, April 18, 2007

Are you ever tempted to pick-up your TV remote instead of exercising?

After testing almost 10,000 people, a recent study suggests that frequent TV viewers are 50 percent more likely to be unfit and at higher risk of obesity than those who are infrequent viewers.

According to Larry Tucker at Brigham Young University, the more we watch television the less likely we are to be fit.

The participants from 75 companies nationwide underwent a test to measure physical fitness and a skin fold test to measure body fat. Their fitness levels were then compared with reported levels of television viewing, ranging from frequent (more that four hours a day) to infrequent (less than one hour a day).

As television viewing increased, the share of physically fit adults decreased significantly, from 19 percent to 9.5 percent. Frequent television watchers showed the lowest level of fitness, followed by moderately frequent watchers, then moderate viewers, and lastly, infrequent TV watchers.

Compared with infrequent TV viewers, the number of physically fit adults was 27 percent lower among moderately frequent viewers, and 50 percent lower among frequent television viewers.
The study found that frequent television viewers are most often male, more likely to smoke, be more obese, more sedentary and work fewer hours than those who viewed less television.

On a personal note, this could lead to severe laziness! So get off the couch and get on to business! I will help you: click here

Labels: fitness

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The Triple Threat

Monday, February 26, 2007

There are three main components to quick and healthy weight loss. These are

1. A balanced, calorie specific meal plan
2. A consistent aerobic routine
3. Regular resistance training

Be sure to include each component into your weight loss plan for exciting results!

Labels: diet, exercise,