4 Weeks to a Better Body

Marie Claire shows you how to shrink your body in four weeks! Follow this easy one-week regimen four times in a row.

BEN WATTS

Marie Claire shows you how to shrink your body in four weeks! Follow this easy one-week regimen four times in a row. It's designed especially for those who like to keep their weekends exercise-free. "You can look noticeably slimmer and stronger in as little as one month," says David Kirsch, owner of NYC's Madison Square Club gym.MONDAY
Target your butt, legs, and abs.

What to do:

20 minutes of cardio activity
If you work out in a gym, try running on an elliptical trainer or riding an exercise bike with little or no resistance. If you work out at home, try walking briskly, jogging, or shadow boxing.

20 squats
To do: Stand with your hands by your sides. Sit back while raising your arms in front of you for balance until thighs are parallel to the floor. Resume your starting position.

20 lunges
To do: Stand with your hands on your hips. Step forward with your right leg until your right thigh is parallel to the floor. Resume your starting position, then step forward with your left leg.

25 dead lifts
To do: Stand with your arms hanging in front of your body with a three- to five-pound weight in each hand. Bend forward from your waist until your knuckles touch the floor. Resume your starting position.

40 crunches

40 reverse curls
To do: Lie on your back with your arms by your sides. Raise your legs toward the ceiling until they are perpendicular to it. Raise and then lower your butt two to four inches off the floor.TUESDAY
Target your arms and chest

What to do:

20 minutes of cardio activity
15 to 20 regular or bent-knee push-ups, whichever you feel you can handle.

20 chest presses
To do: Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position.

20 chair dips
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position.

40 biceps curls (20 per arm) holding a five- to eight-pound weight

WEDNESDAY
Target your back and shoulders

What to do:

20 minutes of cardio activity

25 jumping jacks holding one- to three-pound weights in each hand

20 lateral raises
To do: Stand with your feet shoulder-width apart, holding a three- to five-pound weight in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder-height. Slowly lower them.

40 front raises (20 per arm)
To do: Stand with your hands by your sides, holding a five-pound weight in each hand. Raise your right hand in front of you until it's shoulder-height. Slowly lower it, then raise and lower your left hand.

20 shoulder presses
To do: Stand with your hands by your sides, holding a three- to five-pound weight in each hand. Bend your arms and position your hands in front of your shoulders, palms facing forward. Raise your arms above your head until they are straight, then slowly lower them.THURSDAY
Target your butt, legs, and abs

What to do:

20 minutes of cardio activity

30 donkeys (15 per leg)
To do: Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.

15 squats
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position.

20 pelvic lifts
To do: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it.

40 oblique twists (20 per side)
To do: Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

FRIDAY
Target your trouble spot
"Think of this as work-on-your-weakness day," says Kirsch.

What to do:

20 minutes of cardio activity

"Then, if your arms need more sculpting than other areas of your body, repeat Tuesday's workout. If your back and shoulders feel especially weak, do Wednesday's workout. If your butt, legs, and abs need even more work than they got on Monday and Thursday, do Monday's workout again," says Kirsch. "This way, you won't be repeating the same moves you did yesterday, which can be tough on your muscles."

What to eat:
Want to drop a few pounds, too? Here are some things to consider when planning your meals this month:

Do make lean protein the main part of lunch and dinner.

Do pick dark leafy greens, such as spinach, when choosing vegetables, instead of starchy potatoes.

Do avoid alcohol, which contains a lot of sugar, whenever possible.

Don't consume too many high-calorie tropical fruits, such as pineapples, bananas, and coconuts.

Don't indulge in a lot of sugary desserts. Try satisfying your sweet tooth with fruit sorbet.

TUESDAY
Target your arms and chest

What to do:

20 minutes of cardio activity
15 to 20 regular or bent-knee push-ups, whichever you feel you can handle.

20 chest presses
To do: Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position.

20 chair dips
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position.

40 biceps curls (20 per arm) holding a five- to eight-pound weight

WEDNESDAY
Target your back and shoulders

What to do:

20 minutes of cardio activity

25 jumping jacks holding one- to three-pound weights in each hand

20 lateral raises
To do: Stand with your feet shoulder-width apart, holding a three- to five-pound weight in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder-height. Slowly lower them.

40 front raises (20 per arm)
To do: Stand with your hands by your sides, holding a five-pound weight in each hand. Raise your right hand in front of you until it's shoulder-height. Slowly lower it, then raise and lower your left hand.

20 shoulder presses
To do: Stand with your hands by your sides, holding a three- to five-pound weight in each hand. Bend your arms and position your hands in front of your shoulders, palms facing forward. Raise your arms above your head until they are straight, then slowly lower them.

THURSDAY
Target your butt, legs, and abs

What to do:

20 minutes of cardio activity

30 donkeys (15 per leg)
To do: Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.

15 squats
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position.

20 pelvic lifts
To do: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it.

40 oblique twists (20 per side)
To do: Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

FRIDAY
Target your trouble spot
"Think of this as work-on-your-weakness day," says Kirsch.

What to do:

20 minutes of cardio activity

"Then, if your arms need more sculpting than other areas of your body, repeat Tuesday's workout. If your back and shoulders feel especially weak, do Wednesday's workout. If your butt, legs, and abs need even more work than they got on Monday and Thursday, do Monday's workout again," says Kirsch. "This way, you won't be repeating the same moves you did yesterday, which can be tough on your muscles."

What to eat:
Want to drop a few pounds, too? Here are some things to consider when planning your meals this month:

Do make lean protein the main part of lunch and dinner.

Do pick dark leafy greens, such as spinach, when choosing vegetables, instead of starchy potatoes.

Do avoid alcohol, which contains a lot of sugar, whenever possible.

Don't consume too many high-calorie tropical fruits, such as pineapples, bananas, and coconuts.

Don't indulge in a lot of sugary desserts. Try satisfying your sweet tooth with fruit sorbet.

Article source :www.marieclaire.com/print-this/health-fitness/news/articles/better-body/

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Workouts for Moms Expert Holly Rigsby Currently Running 21 Day Lunch Box Challenge on Facebook

Busy moms fitness company Fit Yummy Mummy is currently in the midst of a 3 week promotion called the 21 Day Lunch Box Challenge. In the challenge, Rigsby is attempting to craft creative recipes for her children’s lunch boxes for 21 straight days.

Elizabethtown, KY (PRWEB) September 29, 2012

Holly Rigsby, owner of busy mom workout company Fit Yummy Mummy, is in the midst of a 21 Day Lunch Box Challenge on Facebook. During the challenge, Rigsby is crafting creative lunches for her children’s school lunches and posting the photos and recipes to Facebook.

Throughout the challenge, Rigsby has put an interesting spin on the concept of school lunches. Rather than giving her kids standard fare such as chips and soda, she has made an effort to provide her children with “tasty, healthy” options.

“An underrated part of becoming a fit yummy mummy is ensuring that the people you surround yourself with are also healthy and active,” Rigsby says. “By eating right, working out, and providing your kids with healthy food choices, you are doing a lot to make sure your family is healthy and happy.”

To that end, Rigsby has been using her Facebook page to demonstrate to busy moms how they can help their kids stay fit and healthy through the power of healthy eating. Her emphasis in her recipes has been finding foods that kids enjoy, but which also “pack a nutritional punch.”

In addition to writing blog posts on busy mom fitness strategies, launching muffin top blasting exercise products, and speaking at live events, Rigsby often uses Facebook to educate her many fans on health and fitness.

“Fit Yummy Mummy has nearly 50,000 fans on Facebook, and I know that most of them are busy moms struggling to lose weight and keep their kids healthy,” she says.

“Especially with the mounting problem of childhood obesity, it’s crucial that women learn how to provide their kids with the right foods, not junk food,” she continues. “In a modern world where schools can consider pizza sauce a vegetable, they’re certainly not going to get nutrition from school lunches.”

The 21 Day Lunch Box Challenge has provided Rigsby’s many followers with unique combinations of foods for their children to eat.

On Friday September 21st, Rigsby posted yet another unique lunch menu: Baked Corn Dogs, Roasted Cauliflower Nuggets, Go Go Squeeze Apple Sauce, and Mini Peanut Butter Bites.

She posted the lunch to Facebook for new moms to see. It is but one of many recipes she has posted in the past 3 weeks.

“Busy mom fat loss is tough, but what’s tougher these days is keep your kids from developing the bad habits that lead to obesity, heart disease, and other problems down the line,” Rigsby says. “That’s why this recent endeavor is such a passion project for me.”

To see Rigsby’s many different lunch combinations, you can “Like” the Fit Yummy Mummy Facebook page:http://www.facebook.com/FitYummyMummy

About Holly Rigsby: Holly Rigsby is the Co-Owner of Fit Yummy Mummy. She offers her clients a variety of training products to help them burn fat and writes a fitness blog for FYM.

Fit Yummy Mummy is part of the Fitness Consulting Group family of companies. FYM releases fitness products for moms looking to burn fat and get in shape. It also offers workout tips through its blog.

Article source: www.prweb.com/releases/2012/9/prweb9939795.htm

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50 Best Snacks Under 50 Calories

Satisfy your sweet tooth

1. 1⁄2 medium apple, baked, topped with 1 Tbsp lowfat yogurt sprinkled with cinnamon (45 calories)

2. 1⁄2 small banana, frozen (45 calories)

3. 4 oz unsweetened applesauce sprinkled with cinnamon (49 calories)

4. 1 miniature box of raisins (45 calories)

5. 2 sugar-free ice pops (30 calories)

6. 1 sugar-free fudge ice pop (35 calories)

7. 12 cherries (48 calories)

8. 1 individual serving sugar-free gelatin with 3 Tbsp light whipped topping (40 calories)

9. 1⁄2 cup strawberries with 21⁄2 Tbsp nonfat yogurt (47 calories)

10. 14 seedless red grapes, frozen (48 calories)

Indulge a salt craving

11. 11⁄2 cups salted air-popped popcorn (46 calories)
12. 1⁄4 cup shelled edamame with sea salt (37 calories)
13. 8 oz miso soup (36 calories)
14. 1 pretzel rod (37 calories)
15. 1⁄4 small bag of Glenny's lightly salted soy crisps (35 calories)
16. 1 medium sliced cucumber mixed with 1⁄4 cup sliced onion, 1⁄2 cup chopped celery, 4 Tbsp vinegar and salt to taste (45 calories)
17. 6 oz eight-vegetable juice (39 calories)
18. 1 kosher dill pickle (10 calories)

Crunch and munch

19. 1⁄2 cup jicama with 4 oz salsa (49.5 calories)
20. 11⁄2 cups sugar snap peas (40 calories)
21. Small celery stalk smeared with 1⁄2 Tbsp natural peanut butter (49 calories)
22. 1⁄2 small apple with 1 tsp soy butter (46 calories)
23. 1 brown rice cake with 1 Tbsp sugar-free jam (44 calories)

Smooth and creamy

24. 1 Laughing Cow Light Garlic & Herb wedge spread on cucumber slices (35 calories)
25. 1 tsp almond butter (34 calories)
26. 1⁄2 cup fat-free Greek yogurt with 1 tsp sugar-free strawberry jam (43 calories)
27. 1 oz avocado (about 1⁄8 of an avocado) squirted with lime (45 calories)
28. 8 grape tomatoes dipped in 1 Tbsp light cream cheese (46 calories)

Cheesy whizzes

29. 6 pieces of endive filled with 1⁄2 oz reduced-fat feta cheese (49 calories)
30. 1 slice fat-free American cheese (30 calories)
31. 1 large tomato, sliced, topped with 1 Tbsp Parmesan, broiled (44 calories)
32. 1 oz fat-free cottage cheese on 1 slice caraway Finn Crisp Crispbread (38 calories)
33. 1 oz fat-free mozzarella dipped in 1 tsp marinara sauce (46 calories)

Power up on protein

34. Turkey rollups: 2 slices white meat turkey rolled in 2 lettuce leaves (46 calories)
35. 1 oz smoked salmon (about 1 slice) on 2 Wheat Thins crackers (Multi-Grain) (48 calories)
36. 1 tofu dog with 1 Tbsp sauerkraut (48 calories)
37. 1⁄2 cup plain fat-free yogurt sprinkled with 1 tsp sunflower seeds (49.6 calories)
38. 1.3 oz water-packed tuna with 1 tsp Dijon mustard (48 calories)
39. 2 large hard-cooked egg whites with 1 cup sliced cucumber (48 calories)
40. 1 slice Wasa Fibre Crispbread with 2 tsp hummus (45 calories)
41. 1 medium water-packed sardine with slice of red onion (35 calories)

Solid standbys

42. 1⁄2 cup melon with 2 Tbsp 1% cottage cheese (47 calories)
43. 1⁄2 small grapefruit (32 calories)
44. 1⁄3 cup blueberries with 1 Tbsp light sour cream (47 calories)
45. 1⁄2 cup carrots with 1 Tbsp light ranch dressing (45 calories)

Thirst quenchers

46. 1⁄2 cup nonfat milk with 1 Tbsp Walden Farms calorie-free chocolate syrup (40 calories)
47. 1 packet of sugar-free hot chocolate made with 1⁄4 cup skim milk and 3⁄4 cup hot water (47 calories)
48. 3⁄4 cup almond milk (45 calories)
49. 3⁄4 cup seltzer with 1⁄4 cup cranberry juice and a lime wedge (33 calories)
50. Homemade iced green tea (with artificial sweetener if desired) (0 calories)

Article source: www.womansday.com/health-fitness/diet-weight-loss/50-Best-Snacks-Under-50-Calories?click=ht/

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Foods for Workouts: Cardio

An all-around healthy diet is best for any exercise routine, but cardiovascular exercise requires a balance of special nutrients. If you get cardiovascular exercise regularly (and we all should) – here’s how to fuel up.

Cardio Basics
Cardio exercise like walking, running and biking require energy from both carbohydrates and fat. Carbohydrates are the body’s #1 go-to source, but healthy sources of fat also give ample doses of energy.

As exercise intensity changes (like due to an increase in speed or running uphill, for example), the body switches back and forth between carbs and fat to provide energy. Since you can’t completely control how and when the body needs what nutrient, it’s best to have adequate amounts of both as a regular part of the diet. Best choices for carbs are whole grains, fruits, vegetables, legumes and dairy. The healthiest types of fats come from foods like olive oil, avocado, nuts, peanut butter, eggs and salmon.

All foods are digested and metabolized differently, so you need to think about the best times to eat foods that will support your exercise schedule.

Before A Workout
Pre-workout meals should focus mostly on healthy carbs, but since carbs with high amounts of fiber take longer to digest, you want to be careful not to take in too much directly before exercise. Protein and fat also take longer to digest, so those should also be spaced further away from exercise.

If you have 3 to 4 hours before exercise…… Have a regular meal.

•    A salad with grilled chicken, vinaigrette dressing and whole wheat roll
•    Turkey & cheese or PB&J on whole-grain bread
•    Grilled salmon with brown rice and broccoli
•    Whole grain pasta with feta cheese and grilled veggies

If you have 60 minutes or less before exercise….. Have a low-fat (and relatively low-protein) snack.
•    Nonfat yogurt
•    A low-fat granola bar
•    A piece of fruit
•    A handful of pretzels

Note: always consider your personal tolerance – choose foods you digest comfortably.

After A Workout
The post-workout window is time for refueling energy stores and helping tired and worn out muscles recover. That means more healthy carbs plus a boost of protein. If it’s been more than 4 hours since your last meal, it’s time for another one. If not, try one of these snack options:
•    A glass of chocolate milk
•    Hummus with pita chips
•    (In a time crunch) A protein bar
•    Half of a turkey sandwich on whole grain bread

Article source: blog.foodnetwork.com/healthyeats/2011/04/13/foods-for-workouts-cardio/

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10-Minute Fat Blaster

Burn calories before you jump in the shower with this bodyweight circuit from Craig Ballantyne, C.S.C.S. 

Perform this circuit without rest between exercises. Then rest 1 minute and repeat the circuit. Do as many circuits as you can in 10 minutes.  

Jumping Jack
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Do 20 reps.

Prisoner Squat
Stand with your hands behind your head, your chest out and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position. Do 12 reps.

Pushup
Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended. Do 15 reps.

Forward Lunge
From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg. Do 12 reps with each leg. (Make it harder by holding the lowered position for 5 seconds.)

Stickups
Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall, with upper arms parallel to floor and forearms at 90 degrees. Raise your arms overhead while keeping them against the wall at all times. Slowly return to below the starting position, tucking your elbows into your sides and bringing shoulder blades together. Do 10 reps.

Article source : www.menshealth.com/jumpstartyourday/10-minute-fat-blaster.php/

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Discover a Delicious Low Fat Snack Option

Everyone eats carbohydrates. You pretty much can not get around it. We need carbs for energy after all. But the question still remains: how many carbs should I eat in a day? Are there drawbacks from eat too little or too many carbs? What are the side effects of eating carbs or abstaining from eating carbs? Well once again, as with protein, it depends on what you do on a daily basis. Furthermore, ingestion of carbs should be focused more around the question: WHEN should I eat carbs during the day?RTICLES

As with how much fat to eat in a day and how much protein to eat in a day, it all depends on a couple factors:

* job
* insulin resistance
* activity level
* target body weight
* exercise goals
* lifestyle

The most recent Dietary Guidelines for Americans, as stated by the Department of Health and Human Services, suggest that roughly 50% of your daily calories come from carbs. Thus, a person who eats approximately 2,500 calories per day should take in about about 300 grams of carbs. This number is not altogether bad for the average American, but we have to take into consideration the sources of those carbs.

These are the kinds of carbs to avoid at all costs:

* sugary snacks and pastries
* sugar-sweetened soft drinks or fruit juice
* candy
* cookies
* regular fried greasy chips
* processed, packaged snack foods
* high sugar kids cereals
* processed white flour products such as white bread and pasta

These foods offer virtually no nutritional value, and they contain far too many calories. Some of these foods also contain saturated and trans-fats that are bad for your heart, and sugary foods can lead to such maladies as type II diabetes and cardiovascular disease. Specifically if you are already insulin resistant, you should avoid these bad carbs as they will just ruin your day by making you tired, slow, dumb, and hungry.

Instead choose these kinds of carbs:

* fresh fruit
* vegetables
* whole wheat and whole grain products
* beans, nuts, and other legumes

When Do I Need More Carbs?

People that exercise with high intensity or with prolonged endurance, can benefit from a high carbohydrate intake before exercise. It is feasible to consume a high carbohydrate meal before a marathon, or a moderately high carbohydrate meal before lifting weights or martial arts training. It is not a good idea to consume too many carbs in one sitting, but 50 grams is not out of the question if you are preparing for a physically draining event.

During and after exercise is also a key time to consume carbs. In fact this is the only time it is recommended to consume sugary carbs. I tend to sip on Gatorade during a workout and my post-workout drink contains about 40 grams of carbs in the form of dextrose. If allowed to choose, I would choose Biotest Surge as my post-workout drink of choice. This is a product that is specially formulated to replenish lost glycogen stores and restart protein synthesis after a demanding workout. 

When Do I Need Fewer Carbs?

There is no need to eat carbohydrates at night. Ever. Some folks believe in consuming a high-carb meal the night before an event like a marathon, but I just don't see it. I would say eat that meal in the morning if the event is in the late morning or early afternoon. The best time for a high carbohydrate meal is in the morning, when your body is prepared to uptake glycogen for energy for the day. Lunch should be a moderate carb meal as you don't want to get that 'bonk' feeling in the middle of the afternoon. Also consider that if you don't plan to exercise during the day then there is really no need to gulp down many carbs at any point in the day.

Carbs and Fat Loss

If you are on a fat loss diet, then there is definitely no need to eat more than 100 grams of carbs in any one day. I don't necessarily support Atkins, but there are valid points to that diet. When I am in the middle of a hardcore cutting phase, trying to get as lean as possible in a given time frame, I will only consume 20-30 grams of low glycemic index carbs for breakfast.

For lunch I will try to avoid most carbs, opting for whole grain bread or a salad if necessary. My pre-workout drink is typically 1/2 a serving of Biotest Surge, I sip on Gatorade during the workout, then finish off with 1 serving of Biotest Surge after the workout. On non-workout days, I skip all of that and choose a protein bar, cheese, or a meat snack instead.

Dinner is always low carb during a diet. Soup, meat and vegetables, and salad are all great choices for low carb dinners. Appropriate snacks are meats, cheeses, protein bars or shakes, veggies, and other super-low carb foods. Typically in the midst of a diet phase, I eat around 75 grams of carbs on a non-workout day, and maybe 120-140 grams of carbs on a workout day.

In conclusion, I recommend that if you are moderately active, you should derive maybe 30% of your daily calories from carbs. Sure, my opinion differs from specialist government agencies, but that is only because I have seen low carb diets work. I have also seen Americans grow obese and suffer from a long list of carbohydrate induced diseases.

A 200 lb man on a 2500 calorie diet would probably eat maybe 180 grams of carbs in a day, all from unprocessed whole food sources. A 140 lb woman on a 1500 calorie diet might only eat 100 grams of carbs in a day.

Someone on a strict diet might limit themselves to 50 grams of carbohydrates a day regardless of sex or weight. Just remember to avoid those nasty sugary processed carbs so that you can stay healthy, avoiding energy crashes and adult-onset type II diabetes.

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6 Ways to Win the Weight-Loss Battle

Hopefully your program is off to a smooth start, and you’re happy with your progress so far. But for others who aren’t seeing results yet, it’s been a little more frustrating. Many dieters tend to make similar mistakes when trying to lose weight. But being aware of these mistakes—and making small physical and mental changes—will help you lose the weight and keep it off for good. Here’s how:

Slower is Better 
The first mistake dieters make is having unrealistic weight loss expectations. The SparkPeople program is set up to help you safely lose between half a pound and two pounds per week. Studies show that individuals who rapidly lose weight are more likely to gain it back. So if you’ve lost a few pounds this month—excellent! Don’t discount that because you see someone on T.V. losing 15 pounds in two weeks.

Everyone is Different 
While some people lose a lot of weight in the first few weeks, others might not lose any weight for a few weeks. Although this can be frustrating when you’re doing everything right, it’s not a reason to give up. Sometimes it just takes a little while longer to see the results of your hard work reflected on the scale. Remember, eating right and exercising regularly have positive impacts on your health in many other ways, such as more energy, less stress, better sleep, and reduced risk of many diseases. You’ll receive those benefits—regardless of the number on the scale.

Weight Loss is Rarely Constant from Week to Week 
Many people lose a lot in the first few weeks, and then their weight loss slows down considerably. It’s totally normal to have weeks when you lose more than expected, and weeks when your weight remains the same despite your consistent efforts. Our bodies are very complicated and don’t always cooperate with the estimates of how much we should expect to lose. People rarely lose a consistent amount of weight each week. Measuring your weight loss on a monthly basis can be a more accurate gauge of how well you are doing.

Weight Loss is Not Immediate 
Cutting calories today (through diet and exercise) will not necessarily show up on the scale at the end of the day or even by tomorrow. Your weight can fluctuate from day-to-day for reasons that have nothing to do with your diet and exercise program. Much of this fluctuation is due to water and food intake. While your scale may show changes throughout the day, fluctuations that could be due to food & water alone are not permanent weight losses or gains.

Weighing yourself immediately after wearing a “sweat” suit, getting into a sauna, or finishing an intense workout might (or might not) show a loss on the scale. But that is temporary water loss that will come back after you rehydrate yourself by drinking. Remember—you’re trying to lose fat, not simply “weight” or water weight.

This is a good reason to not weigh yourself more than once a week. The Fitness Resource Center has several articles that expand on this idea, including Body Composition Measures Results and Measure Progress Without the Scale.

Setbacks Are Normal 
No one is perfect. You can expect to hit some bumps in the road, no matter how hard you’re trying. The important thing is not to let those bumps get you totally off track, but to learn from them and move forward.

The article ”1 Step Back, 2 Steps Forward”, located in the Motivation Resource Center, offers tips for dealing with setbacks, and Coach Dean’s message board post about staying motivated includes even more helpful advice.

Eating Less Isn’t Always Better 
A lot of people assume that the less you eat, the faster you will lose. One of the biggest mistakes dieters make is not eating enough. Your calorie range is based on your current weight, goal weight, how aggressive your goal is (whether you want to lose weight quickly or slowly) and how much exercise you are doing. Your recommended calorie range might seem like a lot of food—especially if you are accustomed to fad, restrictive diets.

But if your body is not getting enough nutrients and calories (especially if you eat less than your recommended calorie range), your metabolism will slow down. This is called “starvation mode” because your body thinks it is experiencing a famine, so it starts holding onto every calorie you give it, making weight loss much slower or impossible, and weight gain more likely. That's why it's so important to eat within your calorie range. If you aren’t, you could be doing more harm than good.

Hopefully these tips will help you avoid many of the common pitfalls dieters face, and deal with the ups and downs of weight loss more easily. Hang in there! It’s not always easy, but you can do it!

Read more: Weight Loss Tips - How to Lose Weight at WomansDay.com - Woman's Day 

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Top Tips for Practising Yoga At Home

Doing yoga at home is all the rage these days and it's never been easier. With the availability of well put together DVDs that will support you through every pose, it's the ideal exercise for keeping bones strong and muscles supple. It's become an essential for many athletes due to its low impact toning and strength building advantages.

Here are some top tips for practicing yoga at home so that you can get the best from it :

Make some space

First off, give yourself enough room to be able to stretch out. You may need to move some furniture to the side so that you have enough space. Ideally your surroundings should be clean and peaceful. Some yoga at home practitioners enjoy decorating their yoga space with items that give them that peaceful feel good factor.

Invest in your equipment

A yoga mat is essential for comfortable exercising. With yoga mats on the market for everybody, you'll find a variety of styles, colours and prices. You may also want to invest in a yoga blanket that can be used to keep warm during relaxations. This can double up as a support for some of the poses.

Purchase your instruction

You don't need to spend out on a private tutor these days. There is a variety of yoga instruction DVDs on the market. A qualified teacher will take you through the moves and the benefit of using a DVD is that you can stop it playing whenever you like to readjust your position.

Read up

In addition to your DVD you may like to learn more about your new exercise technique. A wide range of yoga books and flash cards provide handy reference material and magazines can provide inspiration. The yoga community can be found online too, on blog sites, online magazines and in discussion forums. Another source of education are podcasts that are downloadable. Covering many different levels and interests, it's possible to learn more about what's new in the yoga world.

You can go mobile with your yoga

If you have to travel for work or leisure, you can easily take your yoga with you. The DVD will play on your laptop and it's not a lot of effort to pack your yoga mat into your travel bag.

Start off gently

When you start out with yoga at home, you should start slowly. Even 15 minutes can be plenty to get going with. Your body may not be used to stretching and your muscles will need a chance to adjust. Yoga was not created as a fitness method, but more as a way to stay supple and be in touch with the divine. Take it easy at first and you'll soon adjust to the moves and enjoy the benefits.

Set the scene

Many people enjoy listening to good music during their practice. You may want to set up speakers so that you can play something soothing in the background as you stretch out and go through your moves. After you've gone through your stretches, then it's time to mediate and relax. Meditation provides many benefits including stress relief, lower blood pressure and you can become more in touch with your intuition.

By following these top tips for practicing yoga at home, you'll set yourself up to enjoy your poses and reap the benefits of this excellent life enhancer.

Article Source: http://EzineArticles.com/7304703

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Healthy Over Fifty!

Being healthy has been a concern for most of my adult life. Staying positive, eating right and exercising have become a lifestyle for me. However, as I am approaching fifty I am working harder on all three of these areas. This is no surprise, for as we age our bodies go through changes especially at fifty and above. These changes do not have to be negative. We can make the right choices now to combat these negative feelings as we get older. Just go with the flow and listen to your body. I have heard all of my life "after fifty, it is all down hill". Do not believe that statement, I want a different lifestyle, one with health, happiness and in the process help others along the way. I want to prove to not only myself but for every person pushing fifty or over, that we can look and feel our best. The pros far outweigh the cons of getting older.

There are three areas I work on most everyday to keep myself happy and healthy. The first is staying positive, the second is exercising and the third is keeping my weight down by eating right.

No matter the situation, there is always something is life that we can be happy about.

Being around positive people is very important for our health, but sometimes we either work with or married to the negative person. Live your life in a way that others want to emulate, even co-workers or spouses. A lot depends on our attitude.. No matter what your situation, you are responsible for you and do your best to find something to be happy about. I truly believe what the Bible says in Proverbs 18:21~Death and life are in the power of the tongue: and they that love it shall eat the fruit thereof.

The second is to exercise. I work-out five times a week on a Nordic Trak Walkfit, this gives a great workout and three of those days I do strength training. As we age, we lose muscle mass, so doing some from of weight training is vital to your health. However, it really does not matter what form of exercise you do as long as you get your body moving. Just walking for thirty minutes a day will improve your health. Do not say "you have no time" this is something you need to do for yourself, make the time. If that means getting up earlier, then do it. You will feel better, look better and you will be nicer to your family and that is always a good thing. It may also cause you to be with your family for a longer time.

The third is to eat correctly. I am not a fanatic or some guru saying you need to exercise everyday and eat all organic fruits and vegetables. While exercising is important as I have already stated, eating right is just as important but we have to be realistic. Not everyone is exposed to fresh fruits and vegetables year around, and others can not find organic foods in their area. Although they are becoming more prevalent, even in rural areas. Sometimes the expense is just not worth it for growing families, because eating healthy can be more expensive. I have learned, a product may be great and works well, if it does not taste good I am not going to take it. Even thought I am at the weight I want to be, I still need some type of help in maintaining my weight as I approach fifty and I am doing my best to find products that do just that.

As we age we tend to live a more sedentary lifestyle and with just adding an extra five pounds a year, in five years that is an extra twenty-five pounds. This can be more if we are not active. Being over weight can cause high blood pressure, diabetes and even strokes. Be wise in what you eat and how you take care of yourself. The key to all three of these is balance, God has given each of us an amazing machine, our bodies. It is up to us to see to it that we keep our machines working in proper order.

Article Source: http://EzineArticles.com/7292380

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5 Secrets to Eating Light

On the list of important numbers you have to remember (the PIN to your bank account, your Social Security number, your license plate), the maximum amount of sodium and saturated fat you should consume each day probably doesn’t rank all that high. But maybe it should. According to the Centers for Disease Control and Prevention, 68 percent of adults in the United States are overweight or obese—contributing to an increase in the early onset of diabetes and heart disease. Luckily, committing to good eating habits—and paying attention to numbers like sodium, fat and calories—can not only keep you healthier longer, but can actually boost your enjoyment of the food you eat. Here, Joy Bauer, RD, the TODAY show nutrition/diet expert, bestselling author of Slim & Scrumptious and star of the new workout video Joy Bauer’s Slimdown, shares her top five tricks for eating healthfully.

1. Eat three meals and one or two snacks every day.

Each meal should include a serving of lean protein (chicken, turkey, pork tenderloin), at least one serving of produce (the more vegetables, the better) and one to two servings of healthy grains (one serving equals one slice of whole-wheat bread; 1 cup of dry whole-grain cereal; or 1/2 cup cooked brown or wild rice or wholegrain pasta). Ideal snacks are high-quality carbs and/or protein (think a whole-wheat mini pita with peanut butter, or a handful of almonds or whole-wheat pretzels). As one of your two snacks, you can choose to treat yourself to a little splurge—150 calories’ worth of wine, a cookie or even ice cream. “Feeling deprived is a surefire way to find yourself inhaling a bag of chips,” says Bauer, “so giving yourself this portion-controlled indulgence is often key.” As far as calories go, the breakdown should look something like this, depending on your weight and height:

Breakfast no more than 300 calories
Lunch no more than 400 calories
Dinner no more than 600 calories for the entrée
Snacks 150–200 calories each

2. Choose whole foods.

Fruits, vegetables, nuts and beans—foods that are just one ingredient—are healthier ways to satisfy your palate. They generally contain more nutrients and fewer chemicals (if any) than packaged foods. Of course, there are times when you can’t avoid digging into a frozen dinner or a breakfast bar. In those cases, choose items that have short ingredient lists, and make sure you recognize and can pronounce most of them. (For a few suggestions, see the roundups of healthy packaged goods on pages 32, 50 and 90.)

3. Lose the fat and carb phobias.

Carbohydrates and fat can—and should—be part of a healthy eating plan. In fact, you’ll want these stick-to-your-ribs elements so you feel satisfied longer. “But with both fat and carbs, it’s important to choose the right kind,” warns Bauer. Opt for high-quality carbs (whole grains, fruits and vegetables) over sugary or refined ones (soda, candy, white rice, white bread and crackers), and healthy fats (seeds and nuts, nut butters, avocado, olives, fatty fish like salmon and sardines, olive and canola oils) over saturated fats (full-fat dairy and marbled red meat). And avoid trans fats by steering clear of products that contain hydrogenated oil—often listed as “partially hydrogenated soybean/ coconut oil” on ingredients lists.

4. Have five delicious, healthy recipes in your repertoire.

Make sure that you always have the ingredients for two out of those five stocked in your kitchen. “If you have those nutritious recipes in your back pocket,” explains Bauer, “you’re much less apt to order out or swing by the drive-thru, because you know how simple and easy it is to put together something healthy.”

5. Give yourself a break.

Splurging on one Saturday night dinner doesn’t mean that all your healthy eating efforts for the week were for naught. Just get back on track the next day. “No one—not even me!—can eat totally healthy 100 percent of the time,” says Bauer, who recommends the 90/10 rule: Eat well 90 percent of the time; for the other 10 percent, it’s OK to indulge in your (maybe not-so-light-and-healthy) favorites.

source : Dieting Tips at WomansDay.com - How to Stick to Your Diet - Woman's Day 

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GOOD RECIPE, FAD DIET: DIJON FISH FILLETS

The hCG diet recently became popular for its promise of quick weight loss. Participants follow a highly calorie-restrictive diet while also taking the pregnancy hormone hCG, which is said to encourage the body to release its fat stores to keep you nourished — leading to weight loss that can be as high as one pound a day. Safe? Not likely.

I tried this diet when I was in a crunch to squeeze into a bridesmaids dress, and while the results proved true, it's almost impossible (and extremely unhealthy) to maintain such a low calorie intake. Since the diet restricts all sugar, wheat, and dairy, the recipes I ate while on the hCG diet got very creative. Here is one of the most satisfying dishes I found that would be a tasty addition to any dinner. It's also a plus for those who are gluten-free: the onions look like pasta when mixed in with the mustard.

Learn how to make this quick and easy recipe after the break!

GOOD RECIPE, FAD DIET: DIJON FISH FILLETS

Adapted from Cooks

Ingredients

2 White Ruffy fish fillets
1 medium-size onion, sliced
1 medium-size tomato, chopped
2 tbsp dijon mustard
2 tbsp low sodium chicken broth
1 dash oregano or dill weed for seasoning

Directions

1. Heat the chicken broth in a pan, then add in the onion slices and dijon.
2. Allow onions to turn translucent before putting the fish fillets in the pan.
3. Cook each side about 5-10 minutes depending on thickness until cooked through.
4. Add chopped tomato to warm in the pan for a couple of minutes and top the fish off with oregano.

Source: Calorie Count

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7 HEALTH BENEFITS OF CHERRIES

The health benefits of cherries are probably not something you consider when you pick up a punnet of these delicious little fruits. Yet they could be great for your health for a number of reasons that you´re probably unaware of. Here are just some of the surprising health benefits of cherries …

1. VAST VITAMIN A

One of the great health benefits of cherries is their high Vitamin A content. In fact, cherries contain almost 20 times more Vitamin A than either blueberries or strawberries! Also known as beta carotene, this particular vitamin is useful for immunity, vision, and the skin.

2. SUPER SLEEP

Are you prone to sleep problems? Then surprisingly, the humble little cherry could be a big help! Cherries contain melatonin, which helps regulate sleep, but is not found in many foods. So if you´re having trouble sleeping, try consuming some cherries regularly and see if they help you head off to slumberland !

3. BRAIN BOOSTER

Are you feeling a little forgetful? Whatever your age, your brain needs help to ward off memory loss, and this is where cherries come in. They´re actually known as “brain food” because they contain antioxidants called anthocyanins, which are known to be good for the brain. So chomp those cherries and boost your brain power!

4. ANTI-INFLAMMATORY

Another of the significant health benefits of cherries is their anti-inflammatory properties. There are two groups of people who may be helped by this factor. One is athletes and runners, who may be aching after exercise, and the other is arthritis sufferers. If you suffer from this painful condition, try diluted tart cherry juice three times daily.

5. CANCER

While a cure for cancer may be a long way off, it´s worth trying anything that may contribute towards protecting your body from this terrible illness. Cherries may be a factor in helping protect you. Again, it´s their antioxidant content; this time it´s one called cyaniding, which works to deal with the free radicals that cause cell and tissue damage.

6. HEALTHY HEART

Anything that is good for your heart is worth eating, and you should never think it´s too early to start looking after the health of your heart. It´s got to last you a lifetime, so make sure it´s a long and healthy one! And cherries can help here as well. There are many risk factors for heart disease, and cherries work on reducing all of them.

7. DIABETES

Another of the health benefits of cherries is that they help reduce the risk of diabetes. Again it´s the anthocyanins, which are believed to increase the production of insulin. Of course, you should consume a generally healthy diet and avoid too much sugar – cherries on their own can´t compensate for a poor diet!

There are lots more health benefits of cherries; here I´ve only been able to give some of them. So, not only are cherries tasty, but really good for your health as well! If you just thought of these juicy little fruits as nice to eat, discovering the many health benefits of cherries should convince you that there´s more to them. Do you consume enough fruit, or do you fail miserably to include enough in your diet, even though you know how good it is for you?

article source: http://health.allwomenstalk.com/health-benefits-of-cherries/

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