Fitness: Canadian study

Fitness: Canadian study:   A Canadian study said folks that workout at least 2.5 hrs( a week) extended men's life 2 years and women's life 3 years .So what are you w...

Canadian study

  A Canadian study said folks that workout at least 2.5 hrs( a week) extended men's life 2 years and women's life 3 years .So what are you wanting on!

30 Min Workout for the Busy Folk!

Morning:10 min Cardio
Midday: 10 min Cardio
Evening:10 min Cardio

Breaking your Cardio up into 3 segments is the same as doing cardio for 30 minutes straight. No one is to busy to not do the above workout. If so, let me know and I can help you.
Good Luck!

Fitness: New Year Resolutions!

Fitness: New Year Resolutions!: Hello, How many folk reached their 2012 fitness goals? How many did not? Please share your success stories and how you reached your fitness...

New Year Resolutions!

Hello,
How many folk reached their 2012 fitness goals? How many did not? Please share your success stories and how you reached your fitness goals, and maybe your stories will help those that didn't reach their fitness goals . Post or hit me in my inbox if you need help in reaching your 2013 fitness goals. Good Luck!

Fitness: The Elliptical Machine!

Fitness: The Elliptical Machine!: Blog of the Week! The Elliptical machine is much easier on the legs opposed to the stair climber. It is also close to running without the po...

The Elliptical Machine!

Blog of the Week! The Elliptical machine is much easier on the legs opposed to the stair climber. It is also close to running without the pounding that running will do to the body. Bonus: if it has moving arms on the machine this burns much more calories than a fixed frame.

Fitness: Brown Bagging It!

Fitness: Brown Bagging It!: Women that take their lunch to work weigh less and are healthier than those women that eat out daily. Cost less money as well.

Brown Bagging It!

Women that take their lunch to work weigh less and are healthier than those women that eat out daily. Cost less money as well.

Fitness: Blog of the Week!

Fitness: Blog of the Week!: Sleep Tips: If you are having trouble sleeping , try exercising. Exercising 2-3 hours before sleep has been shown to make you fall to sleep ...

Blog of the Week!

Sleep Tips: If you are having trouble sleeping , try exercising. Exercising 2-3 hours before sleep has been shown to make you fall to sleep faster than when you don't exercise. Exercise when you can , it is the best medicine.

Fitness: My Central Market Visit

Fitness: My Central Market Visit: FYI: I'm not bashing Central Market. If you are going to shop at Central which has organic, fresh produce and high quality food ,but this ...

My Central Market Visit

FYI: I'm not bashing Central Market.
If you are going to shop at Central which has organic, fresh produce and high quality food ,but this comes with a price as well. I observed a lot of folks that didn't looked like they have exercised in a long time. Why shop there and not exercise? I know I'm getting to the point: Exercise & healthy food is the key to reaching your fitness  goals . Don't take my word only, ask any Nutritionist or doctor.

Fitness: Over Eating!

Fitness: Over Eating!: Eating to much during the week doesn't destroy your fitness goals, just start to eat less for the rest of the week. Treat fitness goals like...

Over Eating!

Eating to much during the week doesn't destroy your fitness goals, just start to eat less for the rest of the week. Treat fitness goals like a Marathon , not a Sprint.

Blog of the week!Fitness: Gym Memberships!

Fitness: Gym Memberships!: Hello, How many people are donating money to your local gyms? What I mean if you pay for a gym membership and you never go, you are wasting...

Gym Memberships!

Hello,
How many people are donating money to your local gyms? What I mean if you pay for a gym membership and you never go, you are wasting your money. So call your local gym manager and cancel your membership and save some money or Start going to the gym .

Fitness: Cyclists!

Fitness: Cyclists!: Blog of the week! Cyclists don't forget to get your 2 days a week of strength Training.

Cyclists!

Blog of the week! Cyclists don't forget to get your 2 days a week of strength Training.

Fitness: Tips to keep your Training on Track!

Fitness: Tips to keep your Training on Track!: Tip of the week. To ensure that you will be consistent with your workouts. #1 Find a workout partner that will keep you honest. One that wil...

Tips to keep your Training on Track!

Tip of the week. To ensure that you will be consistent with your workouts.
#1 Find a workout partner that will keep you honest. One that will you hold you accountable when you don't want to workout.
#2 Lay out workout clothes out the night before, or put workout clothes in your car the night before.
#3 Set realistic goals . 
#4 Set time that you will workout as well!
#5 Hire a professional if none of these work.

My weekly blog!

When setting weight loss goals, set them into 10lbs increments, so you don't get overwhelmed .So celebrate every 10lbs you lose. Treat yourself with some shopping . Source : Jeannine Staunton, Fitness magazine

Fitness: Outside the Box Workout!

Fitness: Outside the Box Workout!: How to get fresh new workout? Instead of carrying 20-50 bricks in a wheelbarrow, carry 2-3 bricks for 25-50 yards from your front to back ya...

Outside the Box Workout!

How to get fresh new workout? Instead of carrying 20-50 bricks in a wheelbarrow, carry 2-3 bricks for 25-50 yards from your front to back yard for 30-50minutes or whatever time it may take you. In between the piles of bricks , try jogging or walking fast ,and try doing bicep curls with the bricks while keeping the core tight. Lifting those bricks with good form. I turned a 20-30 minute workout into a 30-60 minute workout.Tell me about your "outside the box" workout.

My Weekly Blog!

Tip of the Day: This is a very simple , but people tend to make it very difficult. Consume less calories than you burn equals weight loss. Stop all the fad diets and just simply eat right daily. Eat in moderation. We all have had our struggles, but if you have been struggling for awhile consult a professional. Good Luck!

Pre Surgery Preparation:

When you know you are having a surgery procedure: Hip replacement, knee replacement or back surgery. Start by continuing or starting a fitness program along with eating a healthy diet. The healthier and stronger the body is before surgery, the quicker your recovery will be .

Childhood Obesity!

Most children born these days will not live the same age as their parents , because of obesity. Also there have been kids at the early age of 4 with high cholesterol: Macaroni and cheese & Chicken nuggets on most days of the week. Parents lets make some changes Source: Guy Andrews : Exercise ETC, INC.

Continuing Education!

I was in a Seminar this past weekend learning how to train adults over 65 years of age: Here are some classes that I attended .Life after hip& knee replacement, Home based Workouts for Seniors , Balance & Fall Prevention & Exercise for Chronic Diseases: Exercise, Meds & Age -related Diseases. Quite interesting on the ways that you train this group. So if anyone has a friend , relative or someone that is a Senior send them my way.

Fitness: Walking to School!

Fitness: Walking to School!: Parents that live near your kid's school, leave those vehicles in the garage and walk your kids to school. Exercise for all and you will be ...

Walking to School!

Parents that live near your kid's school, leave those vehicles in the garage and walk your kids to school. Exercise for all and you will be a great model for your kids regarding fitness.

Personal Responsibility!

If you don't take the reins and take responsibility for your actions,all the advice in the world want help you succeed .Regina Gunn , Shape Reader

Fitness: Frozen Beverages !

Fitness: Frozen Beverages !: Tip of the day! When drinking frozen oj, apple juice -etc. Add more water than the the directions call for. This is less calories consumed a...

Frozen Beverages !

Tip of the day! When drinking frozen oj, apple juice -etc. Add more water than the the directions call for. This is less calories consumed and the beverage will still taste well. Average frozen apple juice- 1 cup =112 calories. So maybe you will add more water now.

Fitness: Upcoming Fitness Camps!

Fitness: Upcoming Fitness Camps!

Upcoming Fitness Camps!

Benefits of walking !

Better sleep, less stress, better mental function, weight management and it can control your HDL(Good cholesterol) and LDL (Bad cholesterol) levels. Walking it is a great low impact exercise as well.

Modifications!

There are modifications for every exercise(Easy versions) and there are modifications even if you have a knee, back or shoulder problems), so get with a Trainer and get started.

Fitness: 80% of reaching your fitness goals is eating a nut...

Fitness: 80% of reaching your fitness goals is eating a nut...: A lot of folks feel if they workout a lot they can continuing eating pizza-etc after they workout. This is not true. You can, but only in mo...

80% of reaching your fitness goals is eating a nutritious diet.

A lot of folks feel if they workout a lot they can continuing eating pizza-etc after they workout. This is not true. You can, but only in moderation. You may  consult a Nutritionist as well(Shannon McKeown).www.mindurfood.blogspot.com. Shannon approaches nutrition in a way most people are not accustomed to, but she will get you on the right track. Give her a shout!

Fitness: Strength Training and Calories. Please click and r...

Fitness: Strength Training and Calories. Please click and r...: Cardio is not the only calorie burner. Strength Training can burn up to 200 calories per 1/2 hour. Two strength  training sessions per week ...

Strength Training and Calories. Please click and read!

Cardio is not the only calorie burner. Strength Training can burn up to 200 calories per 1/2 hour. Two strength  training sessions per week should work. Source: Shape Magazine.

Jump rope& Calorie burn

Maximize Calorie Burn: 20 minute Workout!

If you are short on time and you have about 20 minutes to workout. First start off with a 5 minute warm up. After you warm up. Start running, walking-etc for 2 minutes at a fast pace, then 1 minute at a slower pace, then 2 minutes hard again and 1 minute at a slower pace. Do this for 20 minutes and cool down. You have maximize your time and burned a lot of calories. Don't forget to stretch!

Fitness: Put that Scale Away!

Fitness: Put that Scale Away!: I don't even know where my scale is. After you establish your weight, put the scale away for 3 months. You can do measurements with a tape m...

Put that Scale Away!

I don't even know where my scale is. After you establish your weight, put the scale away for 3 months. You can do measurements with a tape measure when you feel the desire. Some folks actually gain muscle weight and this can be discouraging, but their clothes are fitting better, they are sleeping better, and they have more energy.The focus is on all on their weight and they miss all of these positive changes. So put that scale away!

Rest Days! My weekly Blog!

If one day you wake up , and you don't feel like working out or you are sore from a  hard workout. Take a day off to rest your body and to recharge your mind. Trust me the rest will do you some good!

Fitness: Pumpkin or Banana Pancakes!

Fitness: Pumpkin or Banana Pancakes!: Try whole wheat pancakes with Pumpkin or with Bananas for a more nutritional pancake . This will give you a sweet taste, and hopefully you c...

Pumpkin or Banana Pancakes!

Try whole wheat pancakes with Pumpkin or with Bananas for a more nutritional pancake . This will give you a sweet taste, and hopefully you can avoid or use use less syrup which means less calories consumed. Also freezing some as well for the busy folks to eat at a later date.

How to reduce post exercise sorness?

Typically when you have do an intense workout, you will be sore 1-2 days after your workout. This is normal. This is called delayed onset muscle sorness. This is microscopic tearing of the muscle fibers. Generally this sorness happens when you increase the duration, intensity or you are just starting to workout. Those of us that have been training for awhile, to avoid this you may try modifying the intensity or duration of your workout. This will work for all levels of fitness.

Parents,Kids and Exercise

I want to thank parents on my Facebook for getting their kids involved in exercise. Not only are you getting them involved ,you are setting a great example by exercising yourself. I wish more parents were like you'll. For those parents that I didn't mention, please let me know: Rosa Lott, Barbara Wilson Guilbeau (Gumba), Alicia Hawkins, Kareen Littlefeather, LeeAnn Skelly, Julie Hellickson and Tamisha Evans.

Fitness: Resting heartrate baseline

Fitness: Resting heartrate baseline: To establish your resting heart rate baseline values. This must be done when you wake up in the morning, before you get out of the bed. Food...

Resting heartrate baseline

To establish your resting heart rate baseline values. This must be done when you wake up in the morning, before you get out of the bed. Food, activity -etc  can affect your results.
Place 2 fingers on the opposite hand(palms up , thumb side ). Once you fill your pulse count for 15 seconds then multiply that number x4. Do this for 3 days , and then divide this number by 3 to get your average.Check weekly and if it is higher , then something is stressing your body: work, exercise, not getting enough sleep. Find out and make changes. The thought is the lower your resting heart rate is the better. Your heart is working more efficent , and even more stronger than the average. It doesn't have to work hard to do its job.

Average: 60-100 Beats per minute
Well Trained  athletes 40-60 Beats per minute

Fitness: Blood Pressure

Fitness: Blood Pressure: My doctor took my Blood Pressure and it was 132/80(prehypertension), and this made me very nervous, because my BP is always 120/80 or less. ...

Blood Pressure

My doctor took my Blood Pressure and it was 132/80(prehypertension), and this made me very nervous, because my BP is always 120/80 or less. Took my BP later that day and it was 118/62, and I took it later that night and it was 118/62 again. So take factors of nerves, time of day, and sitting in the office waiting for the dr into affect. Don't always believe the first reading. Always recheck!

Piriformis Muscle Stretches

When having sciatic problems in the buttock area(soreness).Stretching the Piriformis muscle and icing can be essential to relieving the pain. I will show some stretches( modify versions), and some advance versions as well.http://www.facebook.com/elottster . Go to my facebook for stretches.

Stretching

When driving a long distance or just sitting at you desk all day. Get up as often as you can, and do some stretches to help relax your body. Stretches like: Rotating  your neck, bending over, and bending back to loosen the low back and extending your arms over your head. You will feel better! Next week I will talk about the Piriformis Muscle and the stretches that  help with pain of that muscle.

Weight Loss Tips!

Tip#1 Drink a glass of water and have a salad before the main course.
Tip#2 Share the main course with someone! Especially when dining out ! Most dishes are enough for 2 people!
Tip#3 When at home, place 1/2 of what you normally eat on the plate. Most times this will fill you up.See Tip#1 as well.
Tip#4 Exercise

Fitness: Rest! My weekly Blog!

Fitness: Rest! My weekly Blog!: Don't forget to take a day off from exercise.There is never a need not to rest at least 1 day a week to allow the body to rest and recover, ...

Rest! My weekly Blog!

Don't forget to take a day off from exercise.There is never a need not to rest at least 1 day a week to allow the body to rest and recover, and to let your mind recharge. Trust Me!

Fitness: Ways to get the most of your exercise time!

Fitness: Ways to get the most of your exercise time!: Work multiple muscles for maxium calorie burn. All the following exercises are done for 30-60 seconds. Ex: Jog in place for 30-60 seconds a...

Ways to get the most of your exercise time!

Work multiple muscles  for maxium calorie burn. All the following exercises are done for 30-60 seconds. Ex: Jog in place for 30-60 seconds and then do squats and while you are doing squats , perform a bicep curl at the same time  for 30 seconds, and then do jumping jacks or walk or run in place for 30-60 seconds.  Repeat this for 20-30 minutes. Make sure the body is properly warm before starting this workout.

Stretching

Stretching is so important. I feel like you should do total body stretching most days of the week. Also you should probably stretch even more when starting a new activity such as: running, fitness camps, weight training and other activities that use muscles that have not been used in a long time
These muscles tend to get more sore and stiff  when starting new exercises, which can cause injuries if stretching is not a daily routine.

Eric's Top Ten Reasons why people don't exercise!

Embarrassment
Can't afford gym
No time
Dislike
Unaware of benifits of Exercise
Fear
Lack of energy
Boring
Lack of education regarding exercise
Safety

Top Ten Reasons why you can't lose weight.

#1 Poor attitude
#2 Lack of exercise
#3 Stress
#4 Your support team
#5"Yo Yo" Diets
#6 The way you live your life
#7 Poor eating habits
#8 Not being flexible
#9 Lofty Goals
#10 Emotions

Ways to get exercise in!

If you have a break at work or even on your lunchbreak, instead of sitting around doing nothing or eating doughnuts grab your water bottle and a coworker and go for a 10 min or longer walk. It will do you some good .

Wasted Potential!

 We all are talented in different ways. Some more than others, but my point is most don't reach their full potential ,because of fear of failing.Please don't let this be you!

Good Fats!

Good fats such as Nuts are good for you , but only in moderation. To many will make you gain weight.

Good Carbs!

Good Carbs

First of all I'm not a nutritionist nor do I play one on TV, but I do know that eating good carbs like whole grains, fruits and veggies promote good health. They are also high in fiber and this keeps you fuller longer.You need carbs for energy as well ,especially if you exercise and they keep you fuller longer .People always say "I am eating to many carbs". I see people eat a burger and not the bread. Please explain this!

Read Labels!

Hello,

I'm doing my best to get this blogging thing back on track.

I'm letting you'll know why it is so important to read labels. I was at a New Year's Eve party and I look at the label for a 12 oz can of fruit punch and it was 170 calories. Wow! So if you drank 4 of those in one day. This is a a lot of empty calories consumed. I prefer a diet beverage or just water. Stay tuned!

Treadmill Talk!

I spoke with someone who works at a Local sports store and he said fitness equipment sales were at their highest during the winter. During the summer people like to be outside, so sells were down.

It saves time and money when you have a treadmill at home. You can sleep in, get up and workout, and save time that it takes you to get to the gym or the jogging trail. You can work out in your” jammies “Nothing against jogging trails or gyms, but some folks like to be at home.

Treadmills are also safer to use when it is dark outside or when there is a lot of traffic. Some women feel safer using the treadmill in their home.  There are fewer excuses to why you can’t work out when you have a treadmill at home.

Any workout can be done on a treadmill: Speed, hills, intervals or a nice easy pace.  Great for beginners or advanced runners.

Treadmills can be easier on your joints and is good for people here in central Texas who suffer from allergies.

Make sure you have a TV with a DVD player so you can watch your favorite program and the times will really fly! This helps when you are doing those long runs.

Stay Tuned. More to come!

How to Purchase treadmill?

I would have my budget established  before I leave  the door. This ensures you don't spend more money than you expected. Read reviews on the treadmill once you choose one. There are so many brands so choosing one can be challenging. So take your time!

Location .Where will I put the treadmill is a question you should also consider? There are big ones and small ones. There are ones that fold up and saves space and some don't fold up. Some weigh a lot so be sure you are putting the treadmill in the correct place , because it can be really dificult to move if it weighs a lot.

Some can make a lot of noise so buy a quiet one , because it may wake someone in the house while you are working out.

If you house is older , maybe you should put the treadmill downstairs.  Also, I would get a mat or some type of rug, so the weight of the treadmill does not ruin you new carpet.

How many people or who will be using the treadmill?  If a lot of people will be using you may want to consider a commercial one.They are made better and made for heavy use. Most treadmills have a weight limit. Make sure the users don't exceed the weight limit.

Old or new . Don't spend a lot of money on a used one. If money is not an issue, I would probably buy a new one. Most used ones don't have a warranty, so consider the cost of parts.

Check the maintainence required on a treadmill. Some require a lot and some don't.
Stay Tuned!

http://www.ideasforwomen.com/health/fit-5sp-tm-2.php