Recently, I stumbled across a list of most popular and pertinent books from www.yahoo.com regarding Weight-Loss, Fitness, Exercise, and Meal-Planning...I know many of you are readers and always looking for that "edge" so here's a summation of the books I found to be worthwhile:
* Mayo Clinic Diet
* South Beach Diet Supercharged (don't necessarily recommend the diet but has some good points)
* The Instinct Diet
* Eating Well Diet
* Change Your Brain...Change Your Body
* Body Fat Solution -- The 5 Principles
* Never Say Diet
And, my personal favorite,
* Body For Life and Food For Life from Bill Phillips
Happy Reading!
A
Friday, July 16, 2010
Wednesday, July 14, 2010
Try This Warm-Up Before a Workout
A Better Warm-up
from www.coreperformance.com website
There's nothing wrong with touching your toes. If you can do it, you're ahead of most people in terms of flexibility. Only a short while ago, a quick toe touch and a few minutes on the treadmill was all experts thought was needed to warm up for sports or exercise. And that's still what most people do, if anything.
But there's a more effective way to prepare your body for physical activity. It involves going through a series of dynamic movements that increase your core temperature, prepare your nervous system for activity, and activate key muscles that you'll use in your training session. The word "warm-up" doesn't really cover it. That's why we call it "movement preparation," or "movement prep." More than getting warm, "movement prep" decreases your injury potential and improves your training. And it only takes about 5 to 7 minutes.
Get started with this sample routine.
Glute Bridge - Marching
01
06 reps each
Play Video
View Movement Details
Hip Rotation - External - Sidelying
01
12 reps each
Play Video
View Movement Details
Leg Overs
01
06 reps each
Play Video
View Movement Details
Knee Hug - Moving
01
06 reps each
Play Video
View Movement Details
Reverse Lunge - with Twist
01
06 reps each
Play Video
View Movement Details
Knee Hug to Forward Lunge - Elbow to Instep
01
06 reps each
Play Video
View Movement Details
Drop Lunge
01
06 reps each
Play Video
View Movement Details
Lateral Squat - Low
01
06 reps each
Play Video
View Movement Details
Inverted Hamstring - Moving Forward
01
06 reps each
Play Video
View Movement Details
Heel to Butt - Moving Forward with Arm Reach
01
06 reps each
Play Video
View Movement Details
from www.coreperformance.com website
There's nothing wrong with touching your toes. If you can do it, you're ahead of most people in terms of flexibility. Only a short while ago, a quick toe touch and a few minutes on the treadmill was all experts thought was needed to warm up for sports or exercise. And that's still what most people do, if anything.
But there's a more effective way to prepare your body for physical activity. It involves going through a series of dynamic movements that increase your core temperature, prepare your nervous system for activity, and activate key muscles that you'll use in your training session. The word "warm-up" doesn't really cover it. That's why we call it "movement preparation," or "movement prep." More than getting warm, "movement prep" decreases your injury potential and improves your training. And it only takes about 5 to 7 minutes.
Get started with this sample routine.
Glute Bridge - Marching
01
06 reps each
Play Video
View Movement Details
Hip Rotation - External - Sidelying
01
12 reps each
Play Video
View Movement Details
Leg Overs
01
06 reps each
Play Video
View Movement Details
Knee Hug - Moving
01
06 reps each
Play Video
View Movement Details
Reverse Lunge - with Twist
01
06 reps each
Play Video
View Movement Details
Knee Hug to Forward Lunge - Elbow to Instep
01
06 reps each
Play Video
View Movement Details
Drop Lunge
01
06 reps each
Play Video
View Movement Details
Lateral Squat - Low
01
06 reps each
Play Video
View Movement Details
Inverted Hamstring - Moving Forward
01
06 reps each
Play Video
View Movement Details
Heel to Butt - Moving Forward with Arm Reach
01
06 reps each
Play Video
View Movement Details
Monday, July 5, 2010
A New Study Linking Sleep Deprivation to Weight Gain...
By: Michael Stevens, www.newsoxy.com; Staff WriterPublished: Jul 5, 2010
Deprived sleep can cause weight gain, study found.
Sleep problems weight gain are linked, according to a recent health study. Women who are middle-aged and older with sleep problems are more likely to gain weight. It all comes down to many studies where people who have trouble with sleep are likely to gain weight.
"These findings many not prove a cause-and-effect, they raise the possibility that improving sleep quality might help stave off excess weight gain," lead researcher Peppi Lyytikainen, of the University of Helsinki, said in a statement. The study included 7,332 men and women who were originally surveyed between 2000 and 2002. Those who said they'd had trouble falling asleep or staying asleep on at least 14 nights in the past month were classified as having "frequent" sleeping troubles.
In addition, the subjects reported their poundage and height during the first survey, then again, five to seven years later. However, many of those studies assessed people at one point in time. This makes it difficult to know, which comes first, the sleep complications or the excess pounds.
New findings from Finnish researchers strengthen the evidence that sleep difficulties are related to weight gain. Reseachers found that sleep annoyances came prior to substantial gain in some participants. The science and technology information service followed more than 7,300 40- to 60-year-old adults for seven years.
They concluded that women who reported significant sleep troubles at the outset generally put on more weight over time than women who slept well. Roughly one-third of women with frequent sleep complications gained at least 11 pounds, versus about a fifth of women with no sleep difficulties at the outset. The link in the women persisted even when the investigators accounted for a number of factors that can affect both sleep quality and gain.
This study included the participants' body weight at the beginning of the study, their exercise habits and their general physical and mental health. In the beginning 20 percent of women had frequent sleep difficulties. Overall, the study found, those women were more likely to report a "major" gain of 11 pounds or more by the conclusion of the study, in comparison to women who slept well. However, the 17 percent of men who reported sleep troubles were not more likely to put on weight than those who slept without difficulty.
Deprived sleep can cause weight gain, study found.
Sleep problems weight gain are linked, according to a recent health study. Women who are middle-aged and older with sleep problems are more likely to gain weight. It all comes down to many studies where people who have trouble with sleep are likely to gain weight.
"These findings many not prove a cause-and-effect, they raise the possibility that improving sleep quality might help stave off excess weight gain," lead researcher Peppi Lyytikainen, of the University of Helsinki, said in a statement. The study included 7,332 men and women who were originally surveyed between 2000 and 2002. Those who said they'd had trouble falling asleep or staying asleep on at least 14 nights in the past month were classified as having "frequent" sleeping troubles.
In addition, the subjects reported their poundage and height during the first survey, then again, five to seven years later. However, many of those studies assessed people at one point in time. This makes it difficult to know, which comes first, the sleep complications or the excess pounds.
New findings from Finnish researchers strengthen the evidence that sleep difficulties are related to weight gain. Reseachers found that sleep annoyances came prior to substantial gain in some participants. The science and technology information service followed more than 7,300 40- to 60-year-old adults for seven years.
They concluded that women who reported significant sleep troubles at the outset generally put on more weight over time than women who slept well. Roughly one-third of women with frequent sleep complications gained at least 11 pounds, versus about a fifth of women with no sleep difficulties at the outset. The link in the women persisted even when the investigators accounted for a number of factors that can affect both sleep quality and gain.
This study included the participants' body weight at the beginning of the study, their exercise habits and their general physical and mental health. In the beginning 20 percent of women had frequent sleep difficulties. Overall, the study found, those women were more likely to report a "major" gain of 11 pounds or more by the conclusion of the study, in comparison to women who slept well. However, the 17 percent of men who reported sleep troubles were not more likely to put on weight than those who slept without difficulty.
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