“What's the best type of exercise? The best type of exercise is the type you will enjoy performing on a regular basis. If you don't enjoy running, don't run! Find another type of cardiovascular exercise that you will enjoy. Seek the advice of a professional because if you don't, the odds are 90% that you are doing it ALL WRONG.” (By Adam on 04/28)
“When was the last time you saw your doctor or dentist? Get a physical check-up at least once a year and dental check-up twice a year. As Benjamin Franklin once said, "An ounce of prevention is worth a pound of cure."” (By Stan on 04/28)
“Remember, strong abs are a key to a strong back. ” (By Eric on 04/28)
“There are lots of tricks of the trade that can help you achieve your desired level of fitness. Drinking lots of water helps with EVERYTHING! A glass of water can take the edge off of your appetite as well as improve your athletic performance. Water is easy and WORKS!!! Water before other fitness drinks and water before eating and water before exercise. A glass of water before eating and before exercise will help you eat less and exercise better.” (By Arianne on 04/28)
“Water Water Everywhere.......An important component of just about every function that takes place within us. Blood is 83 percent water, Muscles are 76 percent water and even 22 percent of bones is water!) Proper hydration also helps stave off fatigue and lethargy. So just drink it.” (By Eric on 04/28)
“When at a restaurant, ask for a to-go box to be brought with your meal. Immediately upon receiving your food, put half of your meal in the to-go box so you won't be tempted to eat the supersized portion. ” (By Holly on 04/28)
“Plan ahead of time -- if you know you will be going out to eat at a specific restaurant, check to see if their menu and nutritional information is available online, and choose your order before you even arrive!” (By Holly on 04/28)
“Keep a healthy snack that you like in the glove box of your car to help you avoid a drive thru when hunger hits! Almonds, dried fruit, or granola bars work well. ” (By Holly on 04/28)
“Get a workout buddy - and make it someone just a little better, faster, stronger, or more motivated than you are. This will keep you committed and help you to push yourself harder!” (By Holly on 04/28)
“Exercise helps maintain weight control: -by burning calories; -by raising resting metabolic rate; -by building muscle, which in turn burns more calories at rest than fat does” (By Cristina on 04/28)
“Never eat out of boxes, cartons or bags! You won't be able to stop until you finish everything.” (By Cristina on 04/28)
“Eat on smaller plates. The plate will look full with less food. ” (By Cristina on 04/28)
“When eating at home, do not watch TV or talk on the phone. This is a routine that can add extra calories to your meal plan.” (By Cristina on 04/28)
“Make one or two changes at a time and write them down.” (By Cristina on 04/28)
“Keep a food record to help you see where changes can be made.” (By Cristina on 04/28)
“Remember, the fastest way to obtaining your goal is through proper nutrition. What to eat and when to eat it makes all the difference in the world.” (By James on 04/28)
“Warm up Begin each workout with a 5-10 minute low to moderate aerobic exercise such as walking, stationary bike, slow jogging. Dynamic warm-up may include hops, skips, and jumps. A proper warm up increases the body and muscle temperature, increases blood flow and will enhance performance. Be sure you are warmed up before attempting any stretching exercises to prevent injury. Think of what happens to taffy when it’s cold, it will snap. Get those muscles warmed up.” (By Jessica on 04/28)
“Recognizing that liquid calories can be a diet saboteur, I suggest avoiding soda and other sugary beverages. In addition, diet soda isn't necessarily healthier — just lower in calories — My recommendation; water, seltzer with lemon or lime, or skim/low-fat milk.” (By Eric on 04/28)
“You can still enjoy your favorite foods by replacing high starch and calories with healthier options. Try cauliflower mash instead of mashed potatoes, or baked sweet potato fries instead of caloric french fries. ” (By Eric on 04/28)
“Lean meats, fruits & vegetables, nuts, seeds and olive oil! The proper balance of these foods and your on your way to looking, feeling and performing better. ” (By Gary on 04/28)
“The Mediterranean diet seems to be a good diet plan for a healthy weight loss but now new studies from Athens are suggesting it might be the best diet for bone health too. Greek women who followed the typical Greek fare of olive oil, abundant amounts of fresh fruits and vegetables, fish, and minimal red meat shared the greatest bone density. According to the study, “These results suggest that this eating pattern could have bone-preserving properties throughout adult life.” So keep consuming your calcium, magnesium and vitamin D for bone health but you might also include more of the food choices the Mediterranean diet includes.” (By Eric on 04/28)
“Limit your carbohydrates after 4 or 5p.m Try substituting steamed vegetables or raw vegetables on a nice big salad” (By James on 04/28)
“Though shrimp is higher in cholesterol than most meat and poultry, it's lower in fat and saturated fat. And fat, not cholesterol, has the greatest effect on blood cholesterol. Shrimp also has omega-3 fatty acids, a type of fat that's good for your heart.” (By Eric on 04/28)
“Pick one or two areas of focus/goals, and work at achieving them. Picking small tangible goals, whether they be food related or exercise related increase your feeling of accomplishment and keep you dedicated to the task at hand.” (By Arianne on 04/28)
“Try a Bed of Greens Instead of Carbs. Fish, chicken, or meat dishes are usually served on an enormous portion of rice, mashed potatoes, or pasta. To avoid a starchy, buttery side dish, place your protein on a bed of greens instead. Think steamed kale, chard, or spinach, or a raw bed of spinach or salad greens. I'm not saying I avoid those carbs altogether, but eating large portions of them can make you feel grossly full. Not only are the greens less filling, but they offer fiber and so many vitamins and minerals. Plus they add an interesting texture and fresh flavor to the main dish. ” (By Eric on 04/28)
“If you are incorporating a strength training program do more compound movements with free weights (bench presses, squats, bent-over rows, dead-lifts, shoulder presses, barbell curls, barbell close grip bench press). Compound exercises are ones that use more than one muscle group to complete the movement. These are essential in any strength training regiment.” (By James on 04/28)
“In a study in the Journal of Strength & Conditioning Research, researchers state that "Massage-myofascial induction favors recovery after a high-intensity training session. Therefore, massage may be useful for recovery between training or competition sessions held on same day." Get a massage after intense exercise! It may help you with you recuperate faster.” (By Stan on 04/28)
“The inner core consists of the deepest layers of muscles around your spine, and are primary mechanisms to promote stability in your spine and abdomen. If you do not master inner core exercises, you're more prone to have back problems. Examples of core exercises include the side and forward plank exercises. Consult your health or fitness professional for further questions.” (By Stan on 04/28)
“Eat REAL FOOD - not diet food - as you're losing weight. Learn how to choose healthy foods that taste good instead of poor subsitutes. It makes eating still taste good!” (By Holly on 04/28)
“Depending on your fitness levels, multiple sets seem to be more effective than performing only one set of resistance exercises. In a recent study in the Journal of Strength & Conditioning Research, "2 to 3 sets per exercise are associated with 46% greater strength gains than 1 set, in both trained and untrained subjects." It was also noted that there was no significant difference in performing 1 set vs. 4 to 6 sets per exercise. As always, consult your health and medical professional for any questions.” (By Stan on 04/28)
“Your weight is a balancing act and calories are part of that equation. Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it's calories that count. Weight loss comes down to reducing extra calories from food and beverages and increasing calories burned through physical activity. Once you understand that equation, you're ready to set your weight-loss goals and make a plan for reaching them.” (By Eric on 04/28)
“The Importance of eating Breakfast.....Eating breakfast reduces your hunger later in the day, making it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy or other packaged foods from the vending machine. In addition, prolonged fasting — which occurs when you skip breakfast — can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity. Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose). Skipping breakfast is associated with decreased physical activity.” (By Eric on 04/28)
