| Summer slim down |
By Sandy Braz
Spice girl Make this Yogify yourself Courtesy of: www.oxygenmag.com
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Thursday, July 9, 2009
| Build muscle at home |
SPLIT SQUAT Target Muscles: quadriceps Set Up: Hold a pair of dumbbells at your sides and place one foot on a bench behind you, laces down [A]. Action: Bend your front knee and lower straight down, keeping your knee in line with your toes [B]. Straighten your leg to come back to the start position. Complete the set and then switch sides. Do three sets of 10-12 reps on each leg.
DON’T HAVE A BENCH? TRY THE MOVE WITH A CHAIR INSTEAD!
Photography: Paul Buceta, Model: Jamie Eason, Hair and makeup: Sabrina Rinaldi, TreSemmé Hair Care / Judy Inc., Stylist: Rachel Matthews, Clothing: Fizeek Brazil |
Danielle's Daily Food & Fitness Journal
You may have heard the U.S. Surgeon General's recommendation of 30 minutes of physical activity a day. This is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. In a week, 30 minutes a day works out to an expenditure of about 1,000 calories, which is fine if you are looking to maintain your current weight. But if you want to lose, you're going to have to be prepared for a bit more work.
I much prefer the World Health Organization's recommendation of 60 minutes at a time as a starting point for my clients — an hour is ideal to get the most out of your workout and see significant results. Your 60-minute workout sessions should always include a 5-minute warm-up, followed by 50 minutes of your primary cardio or strength-training exercises, followed by at least 5 minutes of cooling down and stretching.
Of course, putting in more time will get you more results — but there's a limit. Excessive intense physical activity releases stress hormones, such as cortisol, into the body. This can actually inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. So, to reach your goal, I recommend limiting intense exercise to no more than two hours a session.
Jillian's Tip of the Day! - Interval Cardio
One of the most effective aspects of my program is the mix of resistance exercises with cardio bursts. Cardio intervals will keep your heart rate up while you use weights, which enables you to get results in a shorter amount of time. Butt kicks are a typical interval cardio move: Stand with your feet hip-width apart and jog in place, bringing your heels up to your buttocks as you lift your feet. Keep your pace as fast as possible and really try to kick yourself in the butt. www.jillianmichaels.com
Is Alcohol Good for Me?
Medical studies have shown a link between moderate alcohol consumption and a reduced risk of illnesses like heart disease. For one thing, moderate use of alcohol tends to raise HDL cholesterol, the "good" kind. But before you add alcohol to your list of healthy foods, it's important to understand more.
Read on to find out what you need to know about alcohol and your health. Read more
In this article you are going to learn how to eat, train and properly address all of your fat loss goals. Whether you have 10 pounds of stubborn fat to lose or 100 pounds, you will find this information useful to you and your situation. Once applied, the information will begin to produce results for you. We all want to be fit, healthy and lean. Struggling with weight is an issue for all of us at one point or another in life. Some will of course struggle with weight issues more than others and many will struggle with it throughout their lives, never fully getting control over their weight issues for numerous reasons. Read Article >>
Wednesday, July 8, 2009
Danielle's Daily Food & Fitness Journal
So you've mastered one level of exercise. Time to kick back and enjoy the ride, right? Think again. If you get too comfortable with one set of exercises, you'll stop losing weight. That's why it's important to tune in to your body and rate your comfort level with each exercise you try. If you're still feeling the burn from fairly simple exercises, stick with them until you don't anymore — then, whether you want to or not, ratchet it up. www.jillianmichaels.com
Work out a playlist that will encourage you to stick out your exercise session. You could pick one of your favorite songs to mark the halfway point of your workout, or you could choose several songs that increase in beats per minute as your workout progresses. Find music that makes you feel good and cheers you on, or even music that's heavy and pounding, as long as it gets you moving. Sing out loud — it will take your mind off the workout and let you enjoy the experience. www.5factordiet.com
Eat Right!
What Does "Organic" Mean?
There is so much buzz these days about the origins of food — where it's from and how it was farmed. Because it's important to eat the healthiest, safest food possible, you're doing a great thing for yourself and your family by making careful choices! I recommend that you eat organic as much as possible — but the labels that proclaim foods to be organic vary. If you've ever bought organic produce or meat, you've probably seen stickers on the packaging. Here's a quick guide to help you understand what's on these labels!
- USDA Organic or 100% USDA Organic: This is the gold standard in the United States for organic certification. Anything bearing the USDA Organic label was made with at least 95 percent organically produced ingredients, the 100 percent USDA Organic label is reserved for foods that are entirely organic — meaning they were produced without hormones, pesticides, or other dangerous chemicals. Now, that's responsible shopping!
- Certified Naturally Grown: This label is used by smaller farms that adhere to the USDA guidelines for organic food. Foods marked this way are usually only sold locally.
- All Natural: Take this food label with a grain of salt. In fact, you might want to take the whole shaker! The United States has yet to officially define the term "natural," so it can be used whatever way the food manufacturer wants!
Simple Steps
Push Past Your Weight-Loss Plateau!
Have you hit the dreaded weight-loss plateau? You were doing great for a few weeks, maybe several months, but then, suddenly, you stopped losing weight and you haven't done anything differently! Before you get frustrated and throw out that scale, take a deep breath. I have a few tricks that just might push those numbers down again!
The first step to take is to check your portions. You're probably used to "guesstimating" portion size by now, but trust me on this one — break out the measuring cups again. If you've been on a weight-loss program for a while, it's not uncommon for your portion sizes to get larger and larger with time. That little extra bit of rice here and an extra bite or two of chicken there could be what's blocking your progress.
It might be more than just a little bite or two more, which is why you should also start keeping a food log, writing down every single thing you put in your mouth for at least a week. Then sit down and evaluate your intake — do you see extra calories sneaking in at specific times of the day? Maybe you find it particularly hard to control portions of certain foods. You might even find that just the act of writing it all down makes you more accountable — so you'll think twice before you take a bite!
Finally, shake up your fitness routine by increasing the intensity. Push yourself to walk or run a little faster, bike a little longer, or swim three or four more laps. If you're not yet doing any type of strength training, add it to your routine ASAP. Building muscle is a key to boosting your metabolism so that you burn more calories, even when you're not exercising. Plus, toning up can make a huge difference in how you look and how clothing fits even if you don't lose any more weight!
Challenge yourself to put my proven steps to the test — starting right now! I know you'll be thrilled with the results!
Body Image: How Dads Can Help Daughters
 | Fathers can play an important role in shaping how daughters view themselves and their bodies, especially in our appearance-conscious society. |
9 Ways to Avoid Knee Pain and Injuries
 | Although not all knee pain can be prevented, there are some simple steps you can take to avoid this common condition. In addition to knowing your own body (and its limitations), it's important to maintain a healthy weight, wear sensible shoes, and take care to properly warm up prior to exercising. |
Your Diet: Can It Prevent High Blood Pressure?
 | The right kinds of foods — consumed at the right times, and prepared a certain way — can help prevent hypertension and lower high blood pressure. |
African-Americans and Stroke Risk
Overall, African-Americans suffer more strokes than any other group of people. For African-Americans between the ages of 20 and 44, the risk of stroke is nearly two-and-a-half times higher than it is for Caucasians. |
Making Time for My Journal
A: These days it seems as if people are constantly on the go — to work, to appointments, to soccer games, to parent-teacher conferences. It really can be challenging to find the time to accomplish everything you need to do. But don't let your journal fall by the wayside! Writing in your journal is crucial for keeping yourself focused on your goals and releasing some of your emotions. So try to slip it into those extra minutes you have throughout the day:
- On the bus, train, or subway to and from work
- Waiting in line
- Waiting for an appointment
- Waiting for a late friend
- During a morning or afternoon break
- Just before bed
- Anytime, anyplace at all!
Tuesday, July 7, 2009
Remembering Michael....
Remembering Michael...Needless to say, I've been away from my pc for a bit. I will be resuming my regular blogging tomorrow. Today is about remembering Michael Jackson. Workouts will all happen with the beats & songs of Michael Jackson.
Tuesday, June 30, 2009
Success is about creating an environment that helps you stay on track. For example, if you keep gallons of Ben & Jerry's in the freezer, no matter how strong your willpower is, you'll probably give in to the ice cream eventually. But if you only have fresh fruits, whole-grain crackers, air-popped popcorn, veggies, and other healthy snacks on hand, you can't go wrong! Similarly, if your regular drive home from work takes you past the bakery or the doughnut shop and you just can't resist, change your route! If you don't pass right by, you'll be less tempted. www.bikinibootcamp.com
Read up on how to indulge in desserts and treats in moderation.
Visit the Heart Health Center on Everyday Health and learn more from Dr. Agatston.
Dr. Guttersen's Tip of the Day - The Real Thing
At the grocery store, don't be fooled by labels that want you to think you're getting whole grains when you're not. Read the package carefully: "Wheat flour" and "unbleached wheat flour" are not whole grain. Whole wheat and oatmeal are whole grains, but "oatmeal bread" and crackers that are "made with whole wheat" are mostly refined and not worth eating. If you're not a big fan of whole wheat's flavor, try a bread or cracker that lists a different whole grain as the first ingredient. www.sonomadiet.com
Jackson's Death Puts Spotlight on Sudden Cardiac Arrest
Pop star Michael Jackson probably did not die last Thursday of a heart attack but perhaps he succumbed to something even more deadly — sudden cardiac arrest. |
Working Out For Heart Health: What You Should Know
 | Regular cardiovascular exercise is an essential part of a heart-healthy lifestyle — but if you're not pumping a little iron as well, you're missing out on additional benefits. |
Protect Your Heart While You Sleep
Have you ever been told that you snore loudly? If so, you may want to check out the symptoms of sleep apnea. Not only does this condition cause you to snore, it can be bad for your cardiovascular health. |
Cardiovascular Disease: Questions to Ask Your Doctor
 | Asking your doctor the right questions can make a big difference in the way you manage your heart and cardiovascular health. Ensure that you're prepared for your next appointment by printing out this handy guide. |
Electrocardiogram Blip Signals Heart Trouble
A slight abnormality in an electrocardiogram (EKG), previously considered insignificant, can be a warning sign of future cardiac problems and an increased risk of early death, according to a recent study. |
10 Ways to Manage Your Weight on Psych Meds
 | It's a common complaint: Many drugs taken for depression or other psychiatric conditions can have weight gain as a side effect. Besides talking to your doctor, there are ways you can help avoid or reverse this problem. |
Keep "Me" a Priority
As you continue your lifelong journey toward health and fitness, remember to keep putting yourself and your needs on your to-do list!
It's so easy to let the demands of family, work, friends, and other commitments take precedence in your life. For example, time for working out may get replaced by the need to chauffeur your kids to and from their scout meetings and dance classes. Or time for preparing healthy meals may get supplanted by a work project that requires extra hours — leading to more last-minute trips to the drive-through.
While shortchanging ourselves and our goals to meet the needs of others often seems like the right thing to do, it isn't a good long-term strategy. Keep reading for ways to ensure that you and your own needs stay at the top of your list.
Jillian's Tip of the DayWhen life throws you curveballs, you can dodge them or let them hit you right between the eyes. Sometimes, though, you don't get a choice. For the moments when you can't avoid them, create a "Rescue Me" list. What kinds of healthy activities make you feel better? How about enjoying a bubble bath, taking a walk, or getting a massage? The next time you're staring down a crisis, reach for the "Rescue Me" list, not a bag of chips.
Good habits are hard to come by — few people have them naturally. And the way we look in our twenties is definitely not going to last — certainly not without some damage control! It's hard to face the facts that a new body will creep up on you and that your body will become harder to maintain, but you have the tools to fight back! Sure, we'd all like to just enter a machine and walk out at our ideal weight, but anything important takes work. So get on it! Any procrastination you engage in not only will keep the new you far away but will let the flab make itself at home on your body. www.5factordiet.com
Success Stories
Let Others Inspire You!
There's a reason why people like hearing and reading success stories. These feel-good tales are constant proof that others have had similar struggles — and, most important, that they've gotten through them!
Especially moving are stories that begin with someone who's made unhealthy choices that lead to such life-threatening diseases as cardiovascular disease, type 2 diabetes, or cancer. And when that person is a friend or relative, the message is all the more powerful. Fortunately, what these accounts teach us is that by eating right and exercising regularly you do have the power to turn your life around — and prevent these ailments from happening in the first place!
So on those days when you're lacking willpower, think of those success stories. That formerly obese 40-year-old mother of three who now looks and feels like she's 30, that 60-year-old woman who runs marathons, that 55-year-old man who was able to reverse his type 2 diabetes by adjusting his diet and hitting the gym. They all made it to the other side, often emerging stronger — physically, mentally, and emotionally. That can and will be you!
It is clear that certain traits are handed down to us by our parents and unfortunately our ability to grow muscle mass beyond certain limits is no exception. That doesn't mean to say hard work and carefully planned training won't have a positive effect on your physique. How responsive you will be to physical stimulation can be predicted to a certain extent by examining your somatotype or natural body shape. Basically, there are three recognized body types. Read Article >>
Friday, June 26, 2009
Danielle's Daily Food & Fitness Journal
Michael JacksonI will miss you MJ...
Danielle's food journal:
Breakfast: 2 coffee, banana, FiberOne yogurt, 1/2c. low fat cottage cheese - 330 calories.
Snack: Myoplex Lite shake - 190 calories.
Lunch: Grilled chicken, 2c. garden salad, 1/2 sweet potato - 360 calories.
Snack: 1c. strawberries & blueberries, 1/2c. low fat cottage cheese - 220 calories.
Dinner: Baked stuffed peppers (ground turkey, brown rice, tomatoes) - 300 calories.
Danielle's workouts:
Cardio: 60 min. Cybex Arc Trainer.
Strength: 30 min. Compound movement circuit.
Note: I am really sore today but, I know that I will feel better if I workout!
Thursday, June 25, 2009
Danielle's Daily Food & Fitness Journal
Thursday June 25
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Green onions are a member of the allium family — a family that includes onions, leeks, chives, shallots, and scallions and has incredible detoxifying properties. Alliums stimulate the body to produce an antioxidant called glutathione, which helps the liver remove pharmaceuticals and other endocrine-disrupting chemicals from the body. Get more alliums by sprinkling raw green or Vidalia onions onto your salads or tuck them into sandwiches. www.jillianmichaels.com
Feel Great!
Say No to the Nightcap
If you think a cocktail before bed will help you sleep better, you'd better think again! Sure, a glass of wine or two may make you sleepy, but you might find yourself tossing and turning at around 2 a.m. The reason? Your body actually experiences symptoms of withdrawal from alcohol once it's been digested, and that can lead to less than sound sleep.
Another big no-no before bed is caffeine. And this doesn't just mean coffee — an obvious source — but also soda, certain teas, and even chocolate! Remember, caffeine is a stimulant, so if you want to have a restful night's sleep, consider skipping the caffeine, or at least avoid consuming it four to six hours before bed. That's another good reason to skip a slice of gooey chocolate cake for dessert!
Go to: www.deniseaustin.com for more great tips!
High Cholesterol: Do You Know Your Numbers?
 | Most people don't think about their cholesterol until a doctor brings it up — usually because their cholesterol has become high enough to be a serious medical concern. |
What to Do When the Scale Won't Budge
Hit a plateau? Chances are you will no matter how strictly you follow the guidelines of The Sonoma Diet. So what can you do when the scale stares you in the face with the same nasty number two, three, or even four days in a row? Wait it out. Yes, it's hard, but if you persevere with your healthy eating habits and don't give in to frustration, it will only be a matter of time before the pounds start dropping again.Knowing what's behind a plateau may make it easier to tolerate. A common stalling point occurs at the shift from Wave 1 to Wave 2, when you're actually adding calories and several new foods to your diet. Also, water retention and other physiological factors related to an adjustment in your blood-sugar metabolism may be keeping your weight from dropping. Hang in there — your body should soon adjust to your new regimen, and that scale needle will start moving again.
Dr. Guttersen's Tip of the Day
Your Food Diary Tells All
If your plateau drags on for weeks, or you actually start gaining weight, check to see whether you're following The Sonoma Diet guidelines correctly. Your Food Diary is a great tool right now: It'll help you check whether you're eating fruits and vegetables from the wrong Tier list, or not sticking to the proper plate proportions. Remember, The Sonoma Diet will always work — but only if you really follow it.
Fitness guru's diet secrets
"Biggest Loser" personal trainer Jillian Michaels reveals how she stays fit. » Eat chocolate every day
Wednesday, June 24, 2009
Danielle's Daily Food & Fitness Journal
I referred above to a study in which PCBs were found in mothers' breast milk. The thought of passing toxins to your baby through breast milk may be scary, but don't let it stop you from breastfeeding. Experts say the benefits of breastfeeding outweigh any potential dangers from toxin exposure. What you can and should do is limit your exposure to these toxins by avoiding them in your food. www.jillianmichaels.com
If you budget time for exercise, you might find that you're less inclined to cut it short. If you can devote half an hour to The Office, apply the same commitment to your workout — it has an allotted time and it's nonnegotiable. Perhaps when you've done that, you'll allow yourself the extra minutes to really work out and feel the burn. Remember, what you insist on making a priority becomes a priority, and eventually you'll naturally want to devote the time. www.5factordiet.com
Progressive Muscle Relaxation
Learning to cope with stress is an important part of managing your weight. Uncontrolled stress can have many unhealthy side effects — it may zap your energy, reduce your motivation, and increase your appetite, prompting you to relapse into unhealthy habits.
This week, we want to show you a stress-reduction technique called progressive muscle relaxation. It's a helpful tool to turn to when life's pressures mount. To begin, find a quiet place to be where you can comfortably lie or sit down and where you won't have any distractions.
Click below and we'll walk you through all the steps of this useful technique.
Eat Right!
Try Some Mean, Lean Protein!
Stumped about what to make for dinner? No problem! Fish can be a great way to add some variety to your meals!
Fish is a good source of protein without the saturated fat found in meats. And many types of fish are also rich in omega-3 fatty acids, which can boost heart health. Mackerel, herring, sardines, lake trout, albacore tuna, and salmon are all rich in omega-3s. The healthiest way to prepare the latest catch is to bake or grill it with olive oil, spices, and lemon wedges.
Shrimp (boiled, broiled, eaten hot or cold in a salad) is ideal to help you get out of a dinnertime rut — and scallops, too. And did you know that canned salmon is a slammin' way to add extra calcium to your diet?
Fish and shellfish — it's all good! Go to: www.deniseaustin.com for more cool tips!
Powerful Peppers
Like other foods on The Sonoma Diet Power Food list, bell peppers (also known as sweet peppers) pack a nutritional punch without packing on pounds. Unlike some of their fiery cousins, bell peppers are not hot because they contain a recessive gene that eliminates capsaicin, the compound that heats up other peppers. The vividly colored skin of bell peppers is one of the keys to their power; whether they're green, red, purple, yellow, or orange, bell peppers are excellent sources of vitamins C and A, two powerful antioxidants. These vitamins work together to neutralize free radicals, which travel through the body damaging healthy cells. Free radicals lead to a buildup of cholesterol in the arteries, which in turn can lead to heart disease, diabetes, cataracts, osteoarthritis and rheumatoid arthritis, and asthma.When it comes to warding off disease, red peppers are particularly powerful. By weight, they have three times as much vitamin C as citrus fruit, and they're a great source of beta-carotene, fiber, and vitamin B6. Plus, they are the only pepper that contains lycopene, a substance research has shown to be a potent weapon in the fight against cancer of the colon, cervix, bladder, pancreas, and prostate. So how many peppers should you pick? A peck at least, and keep them coming!
Visit the Heart Health Center on Everyday Health and learn more from Dr. Agatston.
