Keeping "the girls" in check

Here is a great article on sports bars by Women's Health.

We want to keep the whole body in shape so make sure "everything" is supported!!

If you are a nursing Mom it is even more important!!!!

My top favourite tips:

Get Fitted by an expert
Buy sport performance wicking fabrics
Buy sports bars that go by cup size rather than small, medium and large
Buy bras that encapsulate each breast

Check out this link for the entire article  sports-bra-shopping

RECIPE MAKEOVER

Here are some great tips to make your favorite recipes even healthier!!!

Here are strategies to

Reduce Sugar
Reduce Fat
Reduce Sodium
Boost Nutritional Content
Change preparation and Cooking methods

Check out this link!!!!

Alberta Milk - Nourish, Move, Thrive

Fix Your Cardio Workout at home

Treadmill 

The Mistake - too much bouncing
The Fix - do a few leg swings to loosen the hips before you start
The Mistake - too many long steady runs
The Fix - add in intervals, vary 30 sec intensity with 1 min easy run repeat several times,  vary the length of interval and intensity.

Stationary Bike

The Mistake - seat too high or too low
The Fix - your leg should be fully extended at the lowest point of the pedal rotation
The Mistake - steady state rather than a quick pace
The Fix - vary intensity with 2- 3 minute intervals followed by a moderate cadence - repeat for 15-20 mins - stand on occasion to add variety of muscles worked.

Elliptical Trainer

The Mistake - too little resistance
The Fix - set resistance so you feel yourself pushing down the ramp
The Mistake - getting bored
The fix - try adding 90 sec interval blasts with recoveries twice as long over 20 minutes

Check out Women's Health for fixes on the rowing machine and stair stepper too

http://www.womenshealthmag.com/weight-loss/the-best-cardio-workouts

Fact or Fiction Fitness Questions

Which burns more Calories  - Cardio or Strength training??

New Studies show strength training superior to steady state cardio.  Weight training can boost metabolism long after you work out - for as much as 36 hours!!  Lift those weights baby!!

In my boot camp we work every muscle group to exhaustion with high reps and light weights.  I also layer in 30 seconds of interval cardio for maximum calorie burning!

Can you reduce cellulite through exercise??   YES!!!

Women lose approximately 5 pounds of muscle per decade, mostly from where the do not use their muscle - yeah, where you sit!  So when you lose muscle from you hips and thighs the layer of fat over top loses it's foundation so it can begin to look like an orange peel. Strength training (coupled with good nutrition) can help you get your foundation back and smooth out the look of your skin.

In my bootcamp we always work those big muscle so come lunge and squat with me!

Can exercise make you smarter??  YES!!!

Many studies have tied  physical activity to improved attention, memory and learning ability!  Exercise increases the production of Stem Cells that develop new brain cells.

Come check out the bootcamp class this January 2012 with your "student studying" teens.
Check out Women's Health for more questions

You got to MOVE IT ! MOVE IT!

What is the single best thing we can do for our health?  Worth the watch!!!!

Keep Fit at Home for the holidays

 


Here are four of my favourite workout videos you can do at home over the holidays and keep fit until classes resume in January.  I have seen these at Costco, Walmart, London Drugs, Superstore at various times over the past 6 months.  You can also order on line.....about $15 each.

Don't like DVD's try incorporating these exercise in your day for  a quick workout plan to keep fit at home

hold a plank for 1-2 minutes

hold a wall sit for 1-2 minutes at 90 degrees

3 sets of 10 walking lunges using a weight for extra challenge  (or perhaps a baby)

3 sets of full push ups (try it on your stairs to make it a little easier)

20 minutes of cardio with intervals 3 - 4 times per week

Eat More, Lose more Weight!

Make these you dietary rules or perhaps confessions.....

I will eat it if it grows on a tree  (Tip: Eat these first at every meal)

I will eat protein with every meal and snack (Tip: Eat 3 servings of dairy a day)

I will eat (30mins) before a workout and with in 30 minutes after a workout (tip:Carbs & protein before and protein rich after)

I will become a salad savant (Tip: Eat first and go with a home made dressing with lemon and Olive or flax seed oil base)

I will always have protein for breakfast (Tip: Can't handle eggs?, dairy rich smoothies or Protein shakes as a great option)

Thanks to Women's Health Magazine for your tips