Great tips to apply to our professional life, fitness goals, you name it!
Wednesday, December 14, 2011
Saturday, December 10, 2011
GTL For The Holidays
By now you have probably heard of the abbreviation, "GTL" which was made popular by the MTV television show Jersey Shore. If you haven't, It stands for Gym, Tan, Laundry (for more details, ask your nearest 16 year old). The idea is you hit the weights, go tan, then do laundry so you are looking good for the night on the town (or Boardwalk). No doubt the 18-34 year old male demographic has adopted this concept into their weekly rituals. You think about it, and this philosophy can have merit - especially during the Holidays. Here's why:
1. Everyone wants to look good during the Holidays when they attend parties and family gatherings. What better way to look good than step up the gym routine and catch a nice tan in the winter?
2. What is arguably one of the most common New Years revolutions? Getting fit. Why not give yourself a head start and begin the workout habit now? By the time January arrives, you can have some great momentum heading into the new year.
3. Some people travel to warmer locations such as Hawaii or Mexico or vacation on a Caribbean Cruise. Nothing can help put one in gear for such a trip as little G and T.
4. Winter blues. Despite the Holidays, the cold short days of Winter can bring on the blues. Visits to the gym and tanning salon can be helpful and re-energizing.
I haven't really addressed the "L" int GTL, but that one is hopefully a given and I'm assuming most readers are doing their laundry on a regular basis. In short, it doesn't matter the reason for you to GTL. But if this Jersey Shore pastime can help you reach your goals during the Holiday season, then more power to you!
1. Everyone wants to look good during the Holidays when they attend parties and family gatherings. What better way to look good than step up the gym routine and catch a nice tan in the winter?
2. What is arguably one of the most common New Years revolutions? Getting fit. Why not give yourself a head start and begin the workout habit now? By the time January arrives, you can have some great momentum heading into the new year.
3. Some people travel to warmer locations such as Hawaii or Mexico or vacation on a Caribbean Cruise. Nothing can help put one in gear for such a trip as little G and T.
4. Winter blues. Despite the Holidays, the cold short days of Winter can bring on the blues. Visits to the gym and tanning salon can be helpful and re-energizing.
I haven't really addressed the "L" int GTL, but that one is hopefully a given and I'm assuming most readers are doing their laundry on a regular basis. In short, it doesn't matter the reason for you to GTL. But if this Jersey Shore pastime can help you reach your goals during the Holiday season, then more power to you!
Sunday, November 27, 2011
10 Great Holiday Diet Tips
We all know the Holiday season can be very fattening. An abundance of food, desserts and drinks can derail a healthy diet plan. Moderation is key this time of year. Especially if our schedules are more leisurly, and time is spent traveling and we are not hitting the gym like we normally would. With that said, I have posted a summerized top 10 list posted by WebMD. Check it out, it may help the battle of the bulge when the New Year rolls around!
1. Trim back the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed.
2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.
9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz
1. Trim back the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed.
2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.
9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz
Wednesday, January 13, 2010
Keep Your Resolutions
We are now nearly 2 weeks into 2010 and sailing into a new decade. I figured it's time to talk about resolutions and time to post again (it's been awhile). By now many of us have probably made resolutions, and probably have broken them. Resolutions always sound great because they are typically some sort of self improvement promise that we make to ourselves. It's easy to say "this year I'm cutting a six-pack" or "I'm running a marathon" or "no more booze." It all sounds great and gives us a direction, but it's just too easy to quite.
Maybe we throttle back a little bit and take a smaller step to our bigger goal. Instead of shooting for a six pack, how about reducing body fat by a certain percentage - eventually the abs will pop. Likewise, instead of cutting off a bad dietary choice cold - cut back slowly to a low moderation. My point is keep your resolutions reasonable and stick with them. It's a new year to be a new you - see if you can make your resolution a lifestyle habit.
Maybe we throttle back a little bit and take a smaller step to our bigger goal. Instead of shooting for a six pack, how about reducing body fat by a certain percentage - eventually the abs will pop. Likewise, instead of cutting off a bad dietary choice cold - cut back slowly to a low moderation. My point is keep your resolutions reasonable and stick with them. It's a new year to be a new you - see if you can make your resolution a lifestyle habit.
Friday, September 4, 2009
Freshen Up Your Kicks
Lately I have been running about twice per week. Each outing is either 4 or 5 miles, through my neighborhood streets. The most I have ever run on average was probably about 15 miles per week. I know marathon runners read this and think, “O.K. those are good warms-ups, but seriously what are you running?” Running to me is a great way to get in some cardio, and enjoy the outdoors. Since I am not a serious runner, it takes me longer for my mileage to add up. Given that mind frame, I think my shoes will last me forever. Running shoes typically have a lifespan of between 300-500 miles before the support and cushion breaks-down. Factors such as weight, terrain, and shoe quality all have an impact on the shoes durability. But at my current rate, I will reach 300 miles in less than 10 months or about 500 miles by the end of a year. In my mind, I am not logging huge miles and therefore these shoes that still look fairly new, will last me a couple of years. But in reality, in two years I could be breaking the 1,000 mile mark. I really need to be more aware and should plan on new shoes once per year. Sure my old sneakers are nice and broke-in, but I am doing my joints a disservice by not updating my foot-ware appropriately.
So I guess the moral of the story is this: check your mileage. Do your joints good by not milking every ounce of life out of your running shoes. A new pair of kicks can keep you running comfortably and longer down the road.
So I guess the moral of the story is this: check your mileage. Do your joints good by not milking every ounce of life out of your running shoes. A new pair of kicks can keep you running comfortably and longer down the road.
Friday, August 14, 2009
Drew Brees TRX Game Day Challenge
Check out this video and give it a try - hey, it's only 3 moves! And then take the challenge...
- 30 sprinter starts - each leg
- 20 power pulls with each arm
- 10 suspended incline presses on each side
you can join the challenge here:
http://community.fitnessanywhere.com/forums/p/1981/5558.aspx
Wednesday, August 5, 2009
Simple Solution To Six Pack Abs
The secret behind six pack abs is simple; lose the layer of fat hiding your abdominal muscles. Unlike other muscle groups like your arms, shoulders, or calfs the abs have a band of fat that hides them. Since spot reduction is not possible, more crunches are not the answer. The solution is reduction of overall body fat through cardio and diet.
Turning up the level of cardio and sticking to a high protein, low carb diet can change the body composition by increasing lean muscle mass and reducing fat percentage. Any intensive cardio will do the trick. Activities such as plyometrics, running or cycling are great ways to lean out your body. Mix in circuit training once per week with your weight lifting program as well. As the fat melts away, those well developed abs will finally be able to show themselves off.
An important note is that although diet and cardio play a large part of the solution, it does not mean you can slack on your ab training. Continued ab work will make sure that your six pack is ready to pop when that layer of fat is melted away. This includes a variety of ab moves to work the internal & external obliques and upper & lower abdominals. Work hard, eat right and you will enjoy a washboard stomach in no time!
Turning up the level of cardio and sticking to a high protein, low carb diet can change the body composition by increasing lean muscle mass and reducing fat percentage. Any intensive cardio will do the trick. Activities such as plyometrics, running or cycling are great ways to lean out your body. Mix in circuit training once per week with your weight lifting program as well. As the fat melts away, those well developed abs will finally be able to show themselves off.
An important note is that although diet and cardio play a large part of the solution, it does not mean you can slack on your ab training. Continued ab work will make sure that your six pack is ready to pop when that layer of fat is melted away. This includes a variety of ab moves to work the internal & external obliques and upper & lower abdominals. Work hard, eat right and you will enjoy a washboard stomach in no time!
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