Tag Archives: Exercise

Take care of your diet and feel great!

America is in the midst of a health craze. Wherever you go, you just can’t escape it. Wherever you turn your confronted with information about healthy foods, exercise and healthier life choices. Undoubtedly, one of the most effective ways to benefit your health is to opt for healthy foods. Wait a minute, I hear you cry, healthy foods are boring and tasteless. Think again! Healthy foods can be foods you eat every day already, sometimes just preparing them differently can make the difference.

Eating habits and healthy foods can be very enjoyable to eat, as well as being particularly good for you. With healthy foods, it’s good to remember that the nearer the food is to its natural state, the healthier it will be for you. You can start by cutting out the number of pre-prepared foods in your diet. Pre-prepared foods are packed with salt, sugars and synthetic ingredients. Although they may be convenient, you can also prepare healthy foods in no time at all when you know how.

Healthy foods can be very easy to prepare, requiring very little time and effort. It does not necessarily take longer or cost more to live on healthy foods. Here’s an example of a really easy meal that is quick and cheap and includes healthy foods and ingredients. Grill lean hamburger patties until they are fairly well cooked. Put the patties on a whole grain natural seeded buns. Serve with tossed salad drenched in olive oil. For desert, include a serving of fresh fruit or a fresh fruit salad. This is so easy to prepare, it can be on your table in under twenty minutes and involves wholly healthy foods. Grilling lean meats, chicken or fish is certainly not time consuming. Tossing a salad can be done during the cooking time. A good tip is also to fill out the meal with some fresh vegetables which again are very good for you and taste great. You can spice up your mealtimes by trying different healthy foods each time, and experimenting with a range of ingredients you’ve never tried before. Even your local supermarket is packed full of these healthy ingredients for you to select, and many even hand out tips and recipes telling you how to prepare thir produce. This can be a great, healthy way to expose your children to healthy foods which not only taste great, but are good fuel for their growing bodies. You can also try to incorporate herbs into your meal which add flavour and are again very healthy foodstuffs.

Healthy foods can easily be used daily in easy, nutritious meals. You can even use healthy foods in more experimental recipes if you have time to spare. Healthy foods can also be prepared before meal times and frozen for a rainy day. When preparing your own frozen foods, you can have peace of mind in the knowledge that they contain no additives or preservatives, and they are purely healthy foods for you and your families. Another good idea is involving your kids in the preparation of the healthy foods they eat each day. Eating healthy foods can be cheap and timely, so there are benefits all round.

So give it a go. By eating more healthy foods in your diet, you will truly feel the difference. You’ll feel and look better physically, as well as having stronger bones, teeth and muscles, not to mention clearer skin. For such little effort, you can really see the benefits of living a healthier lifestyle.

Challenge Yourself

Do you ever get so snug and warm inside your comfort zone that, at some point, you feel like you can’t get out of it? Sometimes you don’t even realize it until you’re in a full-blown rut and you wake up one day and realize, if you have to do that same workout one more time, you’ll probably yank out all your hair.

Getting out of your comfort zone is a great way to push your limits a little. Pushing yourself will make you stronger, not just physically, but mentally and you’ll go back to your old workouts with a fresh perspective and a new appreciation for how strong you really are.

Take the Challenge

I’d like to offer you a challenge. This week, I’d like you to push yourself at least one time. How you do it is up to you – it can be a big challenge or a small challenge but, either way, do something new and see what you’re really capable of. Some ideas:

  • Try a new activity. If you tend to do the same exercises all the time, try something new this week – a class at the gym, a machine you’ve never tried, an exercise you never thought you could do.
  • Try heavier weights. When strength training, many of us don’t lift as much as we could. If that’s the case with you, for just one exercise, pick up those heavy weights and see if you can really fatigue your muscles. Make that last rep difficult, but not impossible. Always make sure you’re safe and have good form, of course.
  • Add a burst of intensity. At the end of one of your usual workouts, tack on some high intensity exercise – run up and down the stairs, do as many pushups as you can, sprint as fast as you can for a minute or try a full minute of squat thrusts. Do something that really gets your heart rate up, even if it’s just for a few seconds.
  • Set a new goal. If you’re really ready for a challenge, set a new goal for yourself – sign up for a 5K race or join a local cycling or running club. You could even set a goal to be able to do a certain number of pushups or chin ups – whatever it is, make it something you’ll really work for.

Obviously these ideas don’t cover every situation and each person has to decide what’s challenging for them. For some, just taking a walk for 10 minutes is a challenge. For others, signing up for a marathon might be a good challenge. Wherever you are, make your goal to challenge yourself this week to see just how far you can go when you put your mind to it.

3 Get Lean Walking Routines

You can seriously slim down and get toned by adding hills, intervals and sculpting moves. “Your muscles will constantly be challenged in new ways for faster results,” says racewalkiug coach Judy Heller, who created the fresh walking workouts.

What you’ll need: Walking sneakers and an exercise band or tube.

 1. Steady-pace walk – Burn ab fat and more!

Aim for a speed at which you re hustling but still able to speak in sentences (your rate of perceived exertion, or RPE, on a scale of 1 to 10, where 1 is sitting still and 10 is a full-tilt sprint, should be about 6 or 7). Depending on your fitness level, this will be somewhere between a 13 and 17 minute mile, which will keep you in the exercise zone.

Maintain this pace until you’ve reached your time goal and not only will you burn more calories, you’ll boost your heart health.

2. Hills walk – Look twice as toned

Tackling hills or stairs will sculpt your legs and butt double-time while burning big calories-58 percent more at a 17-minute-mile pace.

Start out on a flat surface for 15 minutes at a speed at which you’re hustling but still able to speak in sentences (RPE: 6 or 7).

Find a hill or some stepsm or set your treadmill to a 4 to 6 percent incline and walk uphill quickly for 2 minutes.

Walk downhill to recover, or if you’re on a treadmill, walk at a 0 percent incline for 2 minutes.

Aim to maintain your speed or go faster so that you can speak just a few words at a time (RPE: 8). Only one set of stairs? Walk up and down for 4 minutes.

Continue up- and downhill intervals until you’ve reached your time goal. Beginners can alternate between hills and 5 minutes on a flat surface.

3. Intervals walk – Get lean and melt calories

You’ll torch more fat in less time by bumping up your pace a little for manageable bursts—accelerating from a 17-minute mile to a 13-minute mile means 66 percent more calorie burn.

Warm up at your regular pace (RPE: 6) for 6 minutes. Alternate these intervals: Walk as fast as you can for 1 minute (RPE: 8), then slow down to your regular pace (RPE: 6) for 2 minutes to recover. Repeat intervals until you’ve reached your time goal.