Live Better
15 Nutrition Tips for a Healthy Summer
June 29, 2011
courtesy of www.coreperformance.com
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below.
1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea.
2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.
3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day.
4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.
5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized.
6. Grab a sports drink. For workouts lasting longer than 45 minutes, drinking a sports drink every 15 to 20 minutes can help you maintain energy, increase endurance, and stay hydrated.
7. Drink healthier beers. If you're going to indulge, opt for antioxidant-packed craft brews like Fuller's Organic Honey Dew Ale or Stoudt's Fat Dog Imperial Oatmeal Stout. To save calories, choose beers with less than 100 calories like Select 55 and Miller Lite.
8. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated.
9. Cook meals together. Involve your friends and family in your healthy lifestyle this summer. A simple way to start: Plan meals, shop, and cook with your spouse and kids.
10. Downsize your dinnerware. We’re not talking about buying new plates, just using the smaller ones in your set for meals like lunch and dinner. Cornell University researchers found that by switching from 12- to 10-inch plates anyone can reduce calorie consumption by 20 to 22 percent and lose nearly two pounds per month. And that’s without changing any other aspect of your diet.
11. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. Try one of these shake recipes.
12. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You'll save money.
13. Eat healthy at the beach. Ice cream stands and high-calorie barbecues are bound to put a damper on your diet, so stay clear of these temptations by being prepared. Pack a cooler with ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit. You’ll feel healthier and happier after your day at the beach.
14. Give your house a summer cleaning. You need an environment that reflects your healthy way of living and your summer fitness goals. To start, remove unhealthy foods from your home (so you’re not tempted). While you’re at it, stock your office with fruit, nuts, and other healthy snacks.
15. Build a better burger. Create a healthier burger with whole wheat buns, lean meats, and delicious toppings like pineapple, wasabi, guacamole, and feta cheese. Try one of these healthy burger recipes.
Tuesday, July 5, 2011
Tuesday, June 28, 2011
Shiratake Noodles...a Great Substitution for Carbs
Low Carb Diets..Shirataki Noodles: What They Are and Where to Get Them
By Laura Dolson, About.com Guide
Updated June 10, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
.
Tofu Shirataki Noodles
Image Courtesy House Foods America Shirataki noodles were originally developed in Asia, but they have recently come to the attention of people around the world. Because these noodles are almost totally a beneficial type of fiber1, they have almost no "bad" carbohydrates. There are some indications that they may have other health benefits as well.
How Shirataki Noodles Are Made:
Shirataki comes from the root of a plant (Amorphophallus Konjac, or a few other closely-related species) grown in various parts of Asia, and given many names in different places, including Konnyaku potato (or just konnyaku), konjac, konjaku, elephant yam (although as far as I can tell, they are not related to any other plant commonly called “yam”), and others. The fiber is also known as glucomannan.
Benefits of Shirataki Noodles:
There is some evidence that glucomannan, when tested as a powdered supplement, can play a role in blood sugar control, as well as improve cholesterol control and weight loss (see this report2). It also contributes to fiber intake and can be a substitute for starchy noodles.
Tofu Shirataki Noodles:
Shirataki noodles tend to be a bit “rubbery.” Although this can be somewhat reduced by a short period of boiling, one food developer found that adding tofu to the shirataki produced a “tamer” texture. It also adds a bit of protein and carbohydrate (1 gram protein and 3 grams carbohydrate per serving). This product is a little easier to find, at least in my area, than plain shirataki noodles.
How to Use Them:
Shirataki noodles are great in Asian noodle dishes3, but people have used them in lots of other ways. Finalists in a recipe contest4 used them in desserts, salads and patties.
More Recipes:
•Pasta With Chicken and Roasted Red Pepper Sauce5
•Quick Chicken Alfredo with Shirataki Noodles6
•Pasta Salad with Tomatoes and Basil7
•Turkey Tetrazinni8
How They Are Packaged:
Shirataki noodles come "wet" - packed in liquid. They are ready to eat out of the package. I usually just rinse them under hot water, cut them up a few times with kitchen shears, and add them to the dish I'm cooking.
Supplements:
As referred to above, the glucomannan powder can be taken in capsules as a supplement. Speak with your doctor before starting any new supplements.
How Shirataki Noodles Taste:
Shirataki noodles don't have a real taste of their own. Although in some cases, the liquid they come in does have a (hard to describe) flavor, I find this can be easily washed off, though some people like to use a short period of boiling.
Where to Find Them:
More Asian grocery stores carry shirataki noodles under one of the names above. They are also getting easier to find in areas with a smaller Asian population. The Safeway near me carries them (in the refrigerator case near the bagged salad greens), as well as health food stores. They will always be in a refrigerated case.
Online: Quite a few different vendors online also have them in stock, including Lo Carb-U Foods9 and Miracle Noodle10. A search will reveal more.This About.com page has been optimized for print. To view this page in its original form, please visit: http://lowcarbdiets.about.com/od/products/p/shiratakinoodle.htm
©2011 About.com, Inc., a part of The New York Times Company. All rights reserved.
--------------------------------------------------------------------------------
Links in this article:
1.http://nutrition.about.com/od/nutritionglossary/g/Fiber.htm
2.http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/glu_0121.shtml
3.http://lowcarbdiets.about.com/od/maindishes/r/asiannoodle.htm
4.http://livinlavidalocarb.blogspot.com/2006/05/vote-for-who-you-want-to-be-livin-la.html
5.http://lowcarbdiets.about.com/od/maindishes/r/redpepperpasta.htm
6.http://lowcarbdiets.about.com/od/lowcarbpasta/r/Quick-Chicken-Alfredo-Shirataki-Noodles.htm
7.http://lowcarbdiets.about.com/od/soupsandsalads/r/basilpastasalad.htm
8.http://lowcarbdiets.about.com/od/maindishes/r/turkytetrazinni.htm
9.http://www.locarbu.com/catalog/index.php?main_page=advanced_search_result&search_in_description=1&keyword=Shirataki
10.http://www.miraclenoodle.com/miracle-noodle-products.html
By Laura Dolson, About.com Guide
Updated June 10, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
.
Tofu Shirataki Noodles
Image Courtesy House Foods America Shirataki noodles were originally developed in Asia, but they have recently come to the attention of people around the world. Because these noodles are almost totally a beneficial type of fiber1, they have almost no "bad" carbohydrates. There are some indications that they may have other health benefits as well.
How Shirataki Noodles Are Made:
Shirataki comes from the root of a plant (Amorphophallus Konjac, or a few other closely-related species) grown in various parts of Asia, and given many names in different places, including Konnyaku potato (or just konnyaku), konjac, konjaku, elephant yam (although as far as I can tell, they are not related to any other plant commonly called “yam”), and others. The fiber is also known as glucomannan.
Benefits of Shirataki Noodles:
There is some evidence that glucomannan, when tested as a powdered supplement, can play a role in blood sugar control, as well as improve cholesterol control and weight loss (see this report2). It also contributes to fiber intake and can be a substitute for starchy noodles.
Tofu Shirataki Noodles:
Shirataki noodles tend to be a bit “rubbery.” Although this can be somewhat reduced by a short period of boiling, one food developer found that adding tofu to the shirataki produced a “tamer” texture. It also adds a bit of protein and carbohydrate (1 gram protein and 3 grams carbohydrate per serving). This product is a little easier to find, at least in my area, than plain shirataki noodles.
How to Use Them:
Shirataki noodles are great in Asian noodle dishes3, but people have used them in lots of other ways. Finalists in a recipe contest4 used them in desserts, salads and patties.
More Recipes:
•Pasta With Chicken and Roasted Red Pepper Sauce5
•Quick Chicken Alfredo with Shirataki Noodles6
•Pasta Salad with Tomatoes and Basil7
•Turkey Tetrazinni8
How They Are Packaged:
Shirataki noodles come "wet" - packed in liquid. They are ready to eat out of the package. I usually just rinse them under hot water, cut them up a few times with kitchen shears, and add them to the dish I'm cooking.
Supplements:
As referred to above, the glucomannan powder can be taken in capsules as a supplement. Speak with your doctor before starting any new supplements.
How Shirataki Noodles Taste:
Shirataki noodles don't have a real taste of their own. Although in some cases, the liquid they come in does have a (hard to describe) flavor, I find this can be easily washed off, though some people like to use a short period of boiling.
Where to Find Them:
More Asian grocery stores carry shirataki noodles under one of the names above. They are also getting easier to find in areas with a smaller Asian population. The Safeway near me carries them (in the refrigerator case near the bagged salad greens), as well as health food stores. They will always be in a refrigerated case.
Online: Quite a few different vendors online also have them in stock, including Lo Carb-U Foods9 and Miracle Noodle10. A search will reveal more.This About.com page has been optimized for print. To view this page in its original form, please visit: http://lowcarbdiets.about.com/od/products/p/shiratakinoodle.htm
©2011 About.com, Inc., a part of The New York Times Company. All rights reserved.
--------------------------------------------------------------------------------
Links in this article:
1.http://nutrition.about.com/od/nutritionglossary/g/Fiber.htm
2.http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/glu_0121.shtml
3.http://lowcarbdiets.about.com/od/maindishes/r/asiannoodle.htm
4.http://livinlavidalocarb.blogspot.com/2006/05/vote-for-who-you-want-to-be-livin-la.html
5.http://lowcarbdiets.about.com/od/maindishes/r/redpepperpasta.htm
6.http://lowcarbdiets.about.com/od/lowcarbpasta/r/Quick-Chicken-Alfredo-Shirataki-Noodles.htm
7.http://lowcarbdiets.about.com/od/soupsandsalads/r/basilpastasalad.htm
8.http://lowcarbdiets.about.com/od/maindishes/r/turkytetrazinni.htm
9.http://www.locarbu.com/catalog/index.php?main_page=advanced_search_result&search_in_description=1&keyword=Shirataki
10.http://www.miraclenoodle.com/miracle-noodle-products.html
Thursday, June 2, 2011
USDA Replaces Food Pyramid With a Plate
USDA Replaces Food Pyramid With a Plate
June 1, 2011 at 8:19AM by Justine Sterling |
First lady Michelle Obama and Agriculture Secretary Tom Vilsack announced today that the USDA will throw out its famous food pyramid (also known as MyPyramid) and replace it with MyPlate.
The USDA's food guide has had many looks throughout the years. From 1958 to 1979, the guide was a rectangle that had the "basic four" food groups blocked out: dairy, meat, fruits and vegetables, and breads and cereals. In 1979, a stacked diagram was introduced. It placed fruits and vegetables on the top and meat products on the bottom. Only a year later, the USDA conducted research for a new image after producers of the foods that were placed on the bottom began protesting. The new design was released in 1991 — and then promptly withdrawn and redesigned due to pressures from the meat industry, whose product was recommended only in small quantities. In 1992, the Food Guide Pyramid was released (see right). This pyramid was met with anger from nutritionists, who said it encouraged eating too much grain, which, in turn, encouraged obesity. In 2005, the USDA replaced it with the current symbol: MyPyramid (see left). This version did not favor any of the food groups and also noted the importance of physical activity. Everyone was happy. So why change it now?
In an interview with WebMD, Robert C. Post, deputy director of the USDA Center for Nutrition Policy and Promotion, said MyPyramid was failing to capture the public's attention. The new symbol for the USDA's food guide is meant to inspire the public and actively lead people to make the correct eating choices, particularly in supermarkets and restaurants. The New York Times reports that the pyramid's replacement will be a "plate-shaped symbol, sliced into wedges for the basic food groups and half-filled with fruits and vegetables." The wedges will be color coded for fruits, vegetables, grains, and protein. According to the Times , there will be a smaller plate next to the large plate that represents dairy. The new symbol is designed to be easily understood at a glance. In his WebMD interview, Mr. Post explained that the new guide will "give people the tools and the opportunities to take action."
Don't confuse this new plate with the proposed vegetarian Power Plate that was in the news in January. This plate comes from the top and is an original construction. Only a few are aware of its exact composition.
June 1, 2011 at 8:19AM by Justine Sterling |
First lady Michelle Obama and Agriculture Secretary Tom Vilsack announced today that the USDA will throw out its famous food pyramid (also known as MyPyramid) and replace it with MyPlate.
The USDA's food guide has had many looks throughout the years. From 1958 to 1979, the guide was a rectangle that had the "basic four" food groups blocked out: dairy, meat, fruits and vegetables, and breads and cereals. In 1979, a stacked diagram was introduced. It placed fruits and vegetables on the top and meat products on the bottom. Only a year later, the USDA conducted research for a new image after producers of the foods that were placed on the bottom began protesting. The new design was released in 1991 — and then promptly withdrawn and redesigned due to pressures from the meat industry, whose product was recommended only in small quantities. In 1992, the Food Guide Pyramid was released (see right). This pyramid was met with anger from nutritionists, who said it encouraged eating too much grain, which, in turn, encouraged obesity. In 2005, the USDA replaced it with the current symbol: MyPyramid (see left). This version did not favor any of the food groups and also noted the importance of physical activity. Everyone was happy. So why change it now?
In an interview with WebMD, Robert C. Post, deputy director of the USDA Center for Nutrition Policy and Promotion, said MyPyramid was failing to capture the public's attention. The new symbol for the USDA's food guide is meant to inspire the public and actively lead people to make the correct eating choices, particularly in supermarkets and restaurants. The New York Times reports that the pyramid's replacement will be a "plate-shaped symbol, sliced into wedges for the basic food groups and half-filled with fruits and vegetables." The wedges will be color coded for fruits, vegetables, grains, and protein. According to the Times , there will be a smaller plate next to the large plate that represents dairy. The new symbol is designed to be easily understood at a glance. In his WebMD interview, Mr. Post explained that the new guide will "give people the tools and the opportunities to take action."
Don't confuse this new plate with the proposed vegetarian Power Plate that was in the news in January. This plate comes from the top and is an original construction. Only a few are aware of its exact composition.
Tuesday, May 17, 2011
7 Ways to Ease Pain and Avoid Injury
**A good article from www.coreperformance.com regarding regeneration of the body after long, hard workouts**
7 Ways to Ease Pain and Avoid Injury
December 10, 2008
Dave Cruz
Everything you do in the gym, at work, and at home either makes you more susceptible to injury or helps reduce your risk for pain. Tip the scales in your favor with these seven simple tips.
1. Straighten Up
Most people realize there's potential for injury when moving or performing an athletic activity, but what you may not realize is that poor posture can have similar if not more detrimental effects on your body than sports and exercise.
When you slouch, lock your knees, or sit with your head forward, for instance, you place unnecessary stress on areas of the body that were never built to handle it. Over time, your muscles will tighten from trying to compensate for poor posture and your joints will ache from the excessive stress placed on them. So what's the fix?
■Sit up straight, but keep your back naturally arched—your back's natural curve is meant to help transfer force
■Keep your ears aligned with your shoulders, hips and ankle bones when sitting or standing
■Avoid hours of the same posture—try to change your position as often as possible.
2. Invest 5 minutes a Day in Injury Avoidance
We all live busy lives, but what’s more important than your health? Don't wait to think about your body until it lets you down. That's like thinking about retirement when you're broke. You spend time and effort investing your money to achieve a great return. So invest in your body with proactive exercise, or what we call "prehab." To get started, use Floor Y's and T's to help protect your upper body, mini band walks for your lower body, and pillar bridges for core stability.
3. Stay in Control of Your Body
Flexibility is not only movement through a range of motion, but it is the ability to control the movement through the range. Without neuromuscular control, range of motion is useless. Think of a fast car that can handle successive curves on a road. If the car did not have the appropriate braking and accelerating actions, the drive would not be smooth or safe. The same concept applies to movement in the human body. The greater the flexibility you have, the more coordinated strength you need to direct your movement appropriately. Get started with this flexibility routine.
4. Wake Up Your Muscles
Injury is often caused by one muscle group—often times, your glutes or shoulder stabilizers—being completely shut off. This causes other areas of the body to compensate, leading to injury. Following your movement preparation program will activate these inactive areas and enable your body to recall movements you may have not used since childhood.
5. Pay Attention to Your Feet
Improving the strength of your foot intrinsic muscles (the small, stabilizing muscles) will build a greater base for movement. On the other hand, lack of foot intrinsic strength will lead to inefficient movement patterns, placing excessive stress on the foot, ankle, knee, hip and low back. To check the status of your arch, see if the inside bones of your feet touch the ground. If they do, you can benefit from simple exercises to support your arch. Here are a couple:
Towel Crunches
■Sit in a chair with feet flat on the ground with toes pointing straight ahead.
■Then, place a towel under feet and curl toes trying to pull towel under foot while rolling feet out to lift arch up.
■Go for 1 minute, and repeat a total of 3 times.
Tennis Ball Foot Massage
■Place your foot on top of the ball and slowly apply pressure as you roll your foot over it. You may find some tender spots. That's OK.
■Apply enough pressure so it's a little uncomfortable, but not painful.
■Do this for about 5 minutes on each foot once a day.
6. Stay on the Lookout for Warning Signs
Pay attention to the small aches and pains that creep up in your training. They’re usually a red flag that some part of your training is not being performed correctly. It may be related to training intensity, mechanics (compensations), or slight positional faults. Ignoring them can only lead to bigger problems that may significantly impact your training later on. You’re probably already aware of your weaknesses. Start training them.
7. Follow a Real Plan
Performing workouts at random can result in injury if your training is unbalanced. You may strengthen some muscles at the expense of others, creating imbalances that result in pain or injury. So set long term goals to help set your motivation in place and help define direction and purpose in your training, but also set specific, clear, short-term goals to guide and focus you along the way. At the end of each day, ask yourself, "Did I move closer to my goal today?”
7 Ways to Ease Pain and Avoid Injury
December 10, 2008
Dave Cruz
Everything you do in the gym, at work, and at home either makes you more susceptible to injury or helps reduce your risk for pain. Tip the scales in your favor with these seven simple tips.
1. Straighten Up
Most people realize there's potential for injury when moving or performing an athletic activity, but what you may not realize is that poor posture can have similar if not more detrimental effects on your body than sports and exercise.
When you slouch, lock your knees, or sit with your head forward, for instance, you place unnecessary stress on areas of the body that were never built to handle it. Over time, your muscles will tighten from trying to compensate for poor posture and your joints will ache from the excessive stress placed on them. So what's the fix?
■Sit up straight, but keep your back naturally arched—your back's natural curve is meant to help transfer force
■Keep your ears aligned with your shoulders, hips and ankle bones when sitting or standing
■Avoid hours of the same posture—try to change your position as often as possible.
2. Invest 5 minutes a Day in Injury Avoidance
We all live busy lives, but what’s more important than your health? Don't wait to think about your body until it lets you down. That's like thinking about retirement when you're broke. You spend time and effort investing your money to achieve a great return. So invest in your body with proactive exercise, or what we call "prehab." To get started, use Floor Y's and T's to help protect your upper body, mini band walks for your lower body, and pillar bridges for core stability.
3. Stay in Control of Your Body
Flexibility is not only movement through a range of motion, but it is the ability to control the movement through the range. Without neuromuscular control, range of motion is useless. Think of a fast car that can handle successive curves on a road. If the car did not have the appropriate braking and accelerating actions, the drive would not be smooth or safe. The same concept applies to movement in the human body. The greater the flexibility you have, the more coordinated strength you need to direct your movement appropriately. Get started with this flexibility routine.
4. Wake Up Your Muscles
Injury is often caused by one muscle group—often times, your glutes or shoulder stabilizers—being completely shut off. This causes other areas of the body to compensate, leading to injury. Following your movement preparation program will activate these inactive areas and enable your body to recall movements you may have not used since childhood.
5. Pay Attention to Your Feet
Improving the strength of your foot intrinsic muscles (the small, stabilizing muscles) will build a greater base for movement. On the other hand, lack of foot intrinsic strength will lead to inefficient movement patterns, placing excessive stress on the foot, ankle, knee, hip and low back. To check the status of your arch, see if the inside bones of your feet touch the ground. If they do, you can benefit from simple exercises to support your arch. Here are a couple:
Towel Crunches
■Sit in a chair with feet flat on the ground with toes pointing straight ahead.
■Then, place a towel under feet and curl toes trying to pull towel under foot while rolling feet out to lift arch up.
■Go for 1 minute, and repeat a total of 3 times.
Tennis Ball Foot Massage
■Place your foot on top of the ball and slowly apply pressure as you roll your foot over it. You may find some tender spots. That's OK.
■Apply enough pressure so it's a little uncomfortable, but not painful.
■Do this for about 5 minutes on each foot once a day.
6. Stay on the Lookout for Warning Signs
Pay attention to the small aches and pains that creep up in your training. They’re usually a red flag that some part of your training is not being performed correctly. It may be related to training intensity, mechanics (compensations), or slight positional faults. Ignoring them can only lead to bigger problems that may significantly impact your training later on. You’re probably already aware of your weaknesses. Start training them.
7. Follow a Real Plan
Performing workouts at random can result in injury if your training is unbalanced. You may strengthen some muscles at the expense of others, creating imbalances that result in pain or injury. So set long term goals to help set your motivation in place and help define direction and purpose in your training, but also set specific, clear, short-term goals to guide and focus you along the way. At the end of each day, ask yourself, "Did I move closer to my goal today?”
Monday, February 28, 2011
4 Things Women Should Do In Their Training -- But Aren't
Licensed from
4 Things Women Should Be Doing in Their Fitness Training—But Aren’t
By Chelsea Bush, US News
Wed, Feb 23, 2011
If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.
Here are four things women tend to skip that can deliver serious results.
1. High-intensity training.
All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body, says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.
High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.
How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”
2. Heavier lifting.
For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.
Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.
3. Upper body workouts.
Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.
But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn. Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”
“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.
4. Training with a barbell.
Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body in sync.”
Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.
If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.
Bonus tip:
If you’re worried you’ll bulk up with any of these exercises, consider your body type. Benn says women generally fall into two categories: those who build muscle easily, and those who don’t. If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting.
Chelsea Bush writes for AskFitnessCoach, a site that promotes a down-to-earth approach to fitness and weight loss.
4 Things Women Should Be Doing in Their Fitness Training—But Aren’t
By Chelsea Bush, US News
Wed, Feb 23, 2011
If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.
Here are four things women tend to skip that can deliver serious results.
1. High-intensity training.
All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body, says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.
High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.
How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”
2. Heavier lifting.
For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.
Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.
3. Upper body workouts.
Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.
But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn. Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”
“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.
4. Training with a barbell.
Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body in sync.”
Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.
If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.
Bonus tip:
If you’re worried you’ll bulk up with any of these exercises, consider your body type. Benn says women generally fall into two categories: those who build muscle easily, and those who don’t. If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting.
Chelsea Bush writes for AskFitnessCoach, a site that promotes a down-to-earth approach to fitness and weight loss.
Wednesday, January 26, 2011
HOW TO PICK THE RIGHT MARATHON FOR YOU
How to Pick the Right Marathon for You
By Patrick McCrann
Marathon Nation
For Active.com
The challenge of running and racing a marathon is a singular pursuit. Before you even start, you know that you'll have highs and lows, obstacles to overcome, and inevitable suffering--followed by euphoria--on race day. With all of this ahead of you, it makes sense to pick the right marathon. No 26.2 miles is the same, and not all races are created equal. Some are big, others are small. Some are epic tests, others are (literally) a "walk" in the park. Finding the right race that syncs with your goals, abilities, and geographical location can go a long way towards ensuring you are able to run to your potential.
The Four Factors
Before we even get to your particular goals, it helps to take a macro level review of where you stand. Here are the four key areas we suggest you consider when picking your next race:
#1 -- Timing: The ideal marathon will give you at least three months of good outdoor running prior to race day. It will fall on a quiet time of year for you, either personally or professionally. There will be options for half marathons and other local running events that will keep you motivated and on track. You will have had at least 4 if not 8 weeks of downtime from your previous big race, so residual fatigue isn't an issue.
#2 -- Terrain: You might love the punishment of steep hills and oxygen-starved air; perhaps your crave epic scenery or the taste of travel to another part of the world. Or maybe you just want to drag race the whole way. Whatever you chose, make sure the race you pick has the terrain that matches your goals for the event. Watching total marathon newbies suffer on challenging courses because they didn't know what they were in for isn't fun...and it can be avoided if you do your homework.
#3 -- Conditions: Make sure to research the weather on / around the race date of choice. Do a web search for race reports and forum posts about the event to learn what others have said. A race in Florida in January sounds great, for example, until you realize it's been in the 30s at the start for the past few years. Knowing that the sun beats down on you later in the day, or that the temperature plummets on the other side of the mountain pass will make you a much more informed racer...and lead you to a better overall experience.
#4 -- Logistics: Traveling to your next race sounds cool and exciting until you realize it means passports, international flights, a new language, and random dietary changes pre-race. Don't get me wrong, I am all about adventure. I just want folks to consider just how much bandwidth they have before they pull the trigger on a race that could just be challenging enough so as to suck all the fun out of it.
Picking A Race By Goal Orientation
Now that we have covered the basics, we can afford to look more closely at your overall motivation for the race. Nuturing this passion is critical if you want to train and race to your potential. Despite the higher price tag, you still have a lot to do on your own. Knowing that your race "fits" you will go a long way to making the training both more bearable and effective.
Goal: First Timer
If you are out to pick your first marathon, ever, then I suggest you pick a relatively flat marathon course that will give you plenty of nice warm weather to train in. Warm weather training means more folks on the roads when you are, as well as a higher potential for group training options. It also means less gear to manage and more time to focus on your fitness and overall well being. The course doesn't have to be 100 percent flat, but it should be straightforward. A nice loop course will mean more spectators to keep you going over those last few critical miles.
Goal: Boston Qualification
If your sole focus is on earning your right to try and sign up for the Boston Marathon, your selection process starts with terrain. You'll want a flat and simple course, ideally with two loops. This will allow you so manage your time and effort appropriately and allow you to identify trouble areas before lap two hits.
As a veteran, weather and conditions aren't as important to your decision, as odds are you'll have the gear and the mental fortitude to suck it up should the running weather gods not be smiling on you. You'll also want to check on the finish times for your age group and do some general research to make sure the course you are considering is legitimately a good option for qualifying.
Goal: Inspiration / Travel
If you are out to stay on track with your running but need a fun year, or a massive change of scenery, an international marathon might be just right for you. It will keep you running, but within reason as this isn't about racing--it's about doing. The travel to the race and few days leading up to it will have some stress, but the post-race scenery, cuisine, and culture will more than make up for it. Be sure to research by networking with other runners who have attempted the event...nothing beats the inside scoop!
Goal: Redemption
Maybe you had a bad race last year, or just not the best training buid up. Regardless of the reason, you are back to give it another go. This is both good and bad, as you know the course and what _not_ to do. But it also means you are bringing a lot of negative energy to the table; it can push you a long way but might not get you the full 26.2 miles.
And let's face it, sometimes even the same course can seem different from year to year! To be 100 percent ready for your revenge tour, do a full 360-degree analysis to determine where things went wrong last time. Guaranteed your challenges will be very different this year, but even to have the basics covered will put you a few steps ahead.
Conclusion
There is no such thing as the perfect marathon, but with the right event, a clear set of goals, and the proper marathon training schedule, you'll be well on your way to creating the perfect race experience for you. Good luck!
Marathon Nation is the home of Coach Patrick and his real-world, pace-based marathon training system. Download one of our free resources, find your personal marathon training schedule or join us online to share your training and racing with our growing community of runners. Find more quality articles and video analysis resources online at Marathon Nation: www.marathonnation.us.
Training for a marathon? Download our free PDF guide that will walk you through the final, most critical parts of the pre-marathon experience. You can register to download it from Marathon Nation.
Looking to improve your overall running? Download a free copy of our 29 Tips to Transform Your Running eBook.
By Patrick McCrann
Marathon Nation
For Active.com
The challenge of running and racing a marathon is a singular pursuit. Before you even start, you know that you'll have highs and lows, obstacles to overcome, and inevitable suffering--followed by euphoria--on race day. With all of this ahead of you, it makes sense to pick the right marathon. No 26.2 miles is the same, and not all races are created equal. Some are big, others are small. Some are epic tests, others are (literally) a "walk" in the park. Finding the right race that syncs with your goals, abilities, and geographical location can go a long way towards ensuring you are able to run to your potential.
The Four Factors
Before we even get to your particular goals, it helps to take a macro level review of where you stand. Here are the four key areas we suggest you consider when picking your next race:
#1 -- Timing: The ideal marathon will give you at least three months of good outdoor running prior to race day. It will fall on a quiet time of year for you, either personally or professionally. There will be options for half marathons and other local running events that will keep you motivated and on track. You will have had at least 4 if not 8 weeks of downtime from your previous big race, so residual fatigue isn't an issue.
#2 -- Terrain: You might love the punishment of steep hills and oxygen-starved air; perhaps your crave epic scenery or the taste of travel to another part of the world. Or maybe you just want to drag race the whole way. Whatever you chose, make sure the race you pick has the terrain that matches your goals for the event. Watching total marathon newbies suffer on challenging courses because they didn't know what they were in for isn't fun...and it can be avoided if you do your homework.
#3 -- Conditions: Make sure to research the weather on / around the race date of choice. Do a web search for race reports and forum posts about the event to learn what others have said. A race in Florida in January sounds great, for example, until you realize it's been in the 30s at the start for the past few years. Knowing that the sun beats down on you later in the day, or that the temperature plummets on the other side of the mountain pass will make you a much more informed racer...and lead you to a better overall experience.
#4 -- Logistics: Traveling to your next race sounds cool and exciting until you realize it means passports, international flights, a new language, and random dietary changes pre-race. Don't get me wrong, I am all about adventure. I just want folks to consider just how much bandwidth they have before they pull the trigger on a race that could just be challenging enough so as to suck all the fun out of it.
Picking A Race By Goal Orientation
Now that we have covered the basics, we can afford to look more closely at your overall motivation for the race. Nuturing this passion is critical if you want to train and race to your potential. Despite the higher price tag, you still have a lot to do on your own. Knowing that your race "fits" you will go a long way to making the training both more bearable and effective.
Goal: First Timer
If you are out to pick your first marathon, ever, then I suggest you pick a relatively flat marathon course that will give you plenty of nice warm weather to train in. Warm weather training means more folks on the roads when you are, as well as a higher potential for group training options. It also means less gear to manage and more time to focus on your fitness and overall well being. The course doesn't have to be 100 percent flat, but it should be straightforward. A nice loop course will mean more spectators to keep you going over those last few critical miles.
Goal: Boston Qualification
If your sole focus is on earning your right to try and sign up for the Boston Marathon, your selection process starts with terrain. You'll want a flat and simple course, ideally with two loops. This will allow you so manage your time and effort appropriately and allow you to identify trouble areas before lap two hits.
As a veteran, weather and conditions aren't as important to your decision, as odds are you'll have the gear and the mental fortitude to suck it up should the running weather gods not be smiling on you. You'll also want to check on the finish times for your age group and do some general research to make sure the course you are considering is legitimately a good option for qualifying.
Goal: Inspiration / Travel
If you are out to stay on track with your running but need a fun year, or a massive change of scenery, an international marathon might be just right for you. It will keep you running, but within reason as this isn't about racing--it's about doing. The travel to the race and few days leading up to it will have some stress, but the post-race scenery, cuisine, and culture will more than make up for it. Be sure to research by networking with other runners who have attempted the event...nothing beats the inside scoop!
Goal: Redemption
Maybe you had a bad race last year, or just not the best training buid up. Regardless of the reason, you are back to give it another go. This is both good and bad, as you know the course and what _not_ to do. But it also means you are bringing a lot of negative energy to the table; it can push you a long way but might not get you the full 26.2 miles.
And let's face it, sometimes even the same course can seem different from year to year! To be 100 percent ready for your revenge tour, do a full 360-degree analysis to determine where things went wrong last time. Guaranteed your challenges will be very different this year, but even to have the basics covered will put you a few steps ahead.
Conclusion
There is no such thing as the perfect marathon, but with the right event, a clear set of goals, and the proper marathon training schedule, you'll be well on your way to creating the perfect race experience for you. Good luck!
Marathon Nation is the home of Coach Patrick and his real-world, pace-based marathon training system. Download one of our free resources, find your personal marathon training schedule or join us online to share your training and racing with our growing community of runners. Find more quality articles and video analysis resources online at Marathon Nation: www.marathonnation.us.
Training for a marathon? Download our free PDF guide that will walk you through the final, most critical parts of the pre-marathon experience. You can register to download it from Marathon Nation.
Looking to improve your overall running? Download a free copy of our 29 Tips to Transform Your Running eBook.
Active Isolated Stretching
Found this good article on Stretching on www.coreperformance.com; more specifically, related to "active isolated stretching" or assisted stretching.
Active Isolated Stretching
Sue Falsone January 6, 2009
Overview
Active isolated stretching (AIS) will help you bolster your flexibility and retain the gains you've made. In AIS, you don't hold a stretch for 10 to 30 seconds as you would in traditional stretching. Instead, you use a rope to gently assist in pulling your muscle a little farther than your body would ordinarily allow. This form of stretching reprograms your brain and your body to remember new ranges of motion, so you see fast improvements in flexibility.
How It Works
To understand how AIS works, try this fast exercise: Curl your arm up without any weight and squeeze your biceps at the top. Now try to flex your triceps. The reason your triceps is mush in this position is because of a scientific principle known as "reciprocal inhibition." Reciprocal inhibition states that the muscle on one side of a joint must relax in order for the opposing muscle to contract, and it's the basis of AIS.
"Often times, people stretch one day only to feel just as tight the next," says Sue Falsone, director of performance physical therapy for Athletes' Performance. But with AIS, Falsone says, you utilize reciprocal inhibition to not only loosen up the opposing muscle, but also increase your range of motion. You won't stretch for 10 to 30 seconds, as you would with traditional stretch-and-hold stretches. Instead, by holding stretches for just a couple seconds, you'll increase your range of motion with each repetition.
By using a rope to assist with the stretch, you can increase your range of motion by 6 to 10 degrees more than without the rope. This is key because it helps reprogram your brain to remember this new range of motion. That way it can remind your muscles the next time you stretch or play or lift weights.
Mind Over Muscle
Mentally you’ve conditioned yourself to believe you can stretch only to a certain point. And most often, you've determined that point because you're weak in a given area or you lack focus. With AIS, you're reprogramming your brain, along with any preconceived notions about your flexibility.
For example, say you’re doing a hamstring stretch. You’re lying on your back with a rope wrapped around one leg. First, you squeeze your quadriceps, hip flexors, and abs. As you squeeze, they contract, and your brain sends a message to your hamstrings telling them to relax. That enables you to gently assist with the rope to pull your hamstrings into a slightly deeper stretch, and it helps to reprogram your brain to recognize that new range of motion.
Since your quadriceps and hip flexors are doing the work, your brain is sending signals to your quadriceps, shutting off the signals to your hamstrings, which want to resist. In a sense, you’re tricking your body, and you're constantly reprogramming it.
When to Do It
If you have a tight back or hamstrings, you might find it valuable to practice AIS every day. It's best performed at the end of a workout or when you have some free time at night or on the weekends.
Coaching Keys
■Move actively through the range of motion and exhale as you gently assist with the rope.
■The rope should add no more than 6 to 10 percent to your range of motion.
■To save time, do the entire series of leg stretches with one leg first, then the other.
Active Isolated Stretching
Sue Falsone January 6, 2009
Overview
Active isolated stretching (AIS) will help you bolster your flexibility and retain the gains you've made. In AIS, you don't hold a stretch for 10 to 30 seconds as you would in traditional stretching. Instead, you use a rope to gently assist in pulling your muscle a little farther than your body would ordinarily allow. This form of stretching reprograms your brain and your body to remember new ranges of motion, so you see fast improvements in flexibility.
How It Works
To understand how AIS works, try this fast exercise: Curl your arm up without any weight and squeeze your biceps at the top. Now try to flex your triceps. The reason your triceps is mush in this position is because of a scientific principle known as "reciprocal inhibition." Reciprocal inhibition states that the muscle on one side of a joint must relax in order for the opposing muscle to contract, and it's the basis of AIS.
"Often times, people stretch one day only to feel just as tight the next," says Sue Falsone, director of performance physical therapy for Athletes' Performance. But with AIS, Falsone says, you utilize reciprocal inhibition to not only loosen up the opposing muscle, but also increase your range of motion. You won't stretch for 10 to 30 seconds, as you would with traditional stretch-and-hold stretches. Instead, by holding stretches for just a couple seconds, you'll increase your range of motion with each repetition.
By using a rope to assist with the stretch, you can increase your range of motion by 6 to 10 degrees more than without the rope. This is key because it helps reprogram your brain to remember this new range of motion. That way it can remind your muscles the next time you stretch or play or lift weights.
Mind Over Muscle
Mentally you’ve conditioned yourself to believe you can stretch only to a certain point. And most often, you've determined that point because you're weak in a given area or you lack focus. With AIS, you're reprogramming your brain, along with any preconceived notions about your flexibility.
For example, say you’re doing a hamstring stretch. You’re lying on your back with a rope wrapped around one leg. First, you squeeze your quadriceps, hip flexors, and abs. As you squeeze, they contract, and your brain sends a message to your hamstrings telling them to relax. That enables you to gently assist with the rope to pull your hamstrings into a slightly deeper stretch, and it helps to reprogram your brain to recognize that new range of motion.
Since your quadriceps and hip flexors are doing the work, your brain is sending signals to your quadriceps, shutting off the signals to your hamstrings, which want to resist. In a sense, you’re tricking your body, and you're constantly reprogramming it.
When to Do It
If you have a tight back or hamstrings, you might find it valuable to practice AIS every day. It's best performed at the end of a workout or when you have some free time at night or on the weekends.
Coaching Keys
■Move actively through the range of motion and exhale as you gently assist with the rope.
■The rope should add no more than 6 to 10 percent to your range of motion.
■To save time, do the entire series of leg stretches with one leg first, then the other.
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