Best Workouts~ Top Four Picks

The Top Four Best Workouts

There's no one-size-fits-all when engaging in exercise. That's because we all have different fitness levels, and every exercise has its pros and cons.

Here are four great exercises you should really consider including in every workout. They originate from the leading fitness experts at the Department of Kinesiology at McMaster University in Canada:

  * First up- The Burpee~ That's when you drop to a squat with your hands on the ground, kick your legs back so you're in pushup position, and then jump back into a squat, stand upright, and jump as tall as you can. It builds muscles and endurance. Don't expect to be in a position to do a lot when you start. They're not as simple as they sound!

  * Next-  Squat~. They activate your body's biggest muscles, those in your thighs and rear-end. They also counteract the loss of muscle mass that arrives with aging. Research shows that weight-training workouts like squats even lower your risk of diabetes and cardiovascular disease!

Your not going to believe this one...

  * The third expert-recommended exercise- H-I-T~ That symbolizes High-intensity Interval Training. That's when you hop on a stationary bike and ride like crazy for 30 seconds. Then hop off and rest for four minutes. That's right!  Rest for four minutes... Then, repeat for a full half hour. In one study, riders who did that once a day for just two weeks - for a total of seven hours - increased their aerobic capacity more than individuals who pedaled slowly for over 10 hours!
Just set a timer while your doing light house chores or watching your favorite program. If you don't have a bike, pick another exercise like: high leg kicks/push-up combo, jumping jacks, the burpee, running in place while alternating butt kicks and high-knee running. Amazing fat-burner that anyone can do!

  * The final great exercise is: Walking! A fresh study learned that walking for 60 minutes a day increases physical fitness and thigh strength by 20 percent. It additionally decreases high blood pressure, excessive weight and depression - dramatically. A regular regime of brisk strolling has been shown to improve the size of the hippocampus, the an area of the brain that addresses memory. That suggests walkers have a lower risk of developing Alzheimer's and dementia.

Check out some other 10 minute workouts here - Just scroll half way down the page ~> Quick Workout Vids

Quick Holiday ~ 15 Minute Fat-Burning Workout

If you love to eat like me, then you may be looking for a way to fight holiday fat while still being able to enjoy the feasts of the Holiday season.   

Or maybe you just need a quick holiday workout that will allow you to keep up with the rush while still keeping that fat burning metabolism kicked in.  

Here's a super doable workout.  You can do it in 15 minutes a day!  That way, this New Year's resolution won't have to be focused on getting back into shape.

Here's a 15 minute Fat Burning Workout You Can Easily Do Daily

Start With:

50 Jumping Jacks - tummy, arms, legs and glutes tight

Arm Circles - do about 80-100, 1/2 small and 1/2 large - arms circle at the same time

40 Crunches 

50 Squats - you can add weights later on week 2 or 3

50 Butt Kicks - like jogging in place with your feet about as wide as shoulders and, really, kick your butt!!  Feel those hamstrings!

40 Lunges - alternating legs - you can add weights on week 2 or 3

30 Pushups - 2 sets of 15 are fine - resting 15 sec in between

30 Bicycles - Abs - make the movements precise and not sloppy

30 Tricep Dips - rest each 15- on the side of a bench or stairs face away from it and place the palms of your hands on the edge. Bring your butt off the edge and lower and lift your body - feet straight out will make it tougher, knees bent- is easier.  Challenge yourself!

50 Jumping Jacks or Butt Kicks

80 Standing Leg Lifts - stand on one supporting leg (knee slightly bent) while raising the opposite out to the side for 20 then to the rear for 20.  Repeat with the other leg. 

Planks - 3 x 30 second - pushup position, but on your elbows - hold for 30 seconds - rest 20 seconds in between - tummy tight, glutes tight - Repeat 2 times (you can move up to your hands for one set too)

40 Crunches - get creative - try with your knees at 90 degrees and bringing them in towards your head at the same time as you lift.  Don't pull on your head/neck.

30 Plie Squats - toes pointed out, heels under your shoulders, wide squat that works the inner thighs and glutes. Be sure your knee doesn't extend over your toes.

There you go!  Now there is no reason not to get in a good fat burning holiday workout in.

Now you have 23 hours and 45 minutes to fill your day with anything else you want to do :).

 ~ Remember 

• your results are more determined by your form and intensity.  So be aware of every movement. 
• rest if you need to, but be sure to keep walking around and move onto the next exercise as soon as you've caught your breath. 
• drink water and grab a quick bite of protein after your finished. 
• this workout doesn't give you a hall pass to go out binging everyday.  All things in moderation.

Click here to find a ~> Video Collection of 10 min Fat Burning Workouts - Click on "Fit On" and go down about the middle of the page... They are good ones!

Click here to find and share health and workout tips at ~>  Enhancing Health

We'd love to see you there! 

15 - Simple Ways - to Burn More Fat!

Who would have thought that you could Burn MORE Fat so easily? 
Here are 15 Easy-to-do ways to start today.  So simple, why not do all 15?

1.  Get those 8 hours of Zzzzz's a night
2.  Stay hydrated - drink 8-8 oz. glasses of water a day
3.  Eat 3-4 servings of fruits/veges a day
4.  Eat more protein - Your body weight in ounces a day
5.  Avoid soda
6.  Heat up your food- with spices and peppers
7.  Stand instead of sit
8.  Eat breakfast
9.  Fight fat with fiber!

10.  Drink coffee or tea
11.  Take the stairs
12.  Get more Vitamin D
13.  Drink lowfat (1%) milk
14.  Eat watermelon
15.  Don't STARVE!  Eat 6-8 times a day.

Make a few adjustments to your daily regimen and see how you can burn more fat everyday.

What's the Best Protein Choices?

Best Protein Choices
Here's the follow up to my article on food choices.  I'm starting with protein for simplicity sake.  I think it easier and natural to base your meal around your main entree.  So, always choose your quality protein first, as I mentioned in the article about protein, carbs and fat, you always want to be sure to include this macro-nutrient. 

BEST CHOICES:
Chicken Breast (skinless)               Chicken breast, deli style               Turkey breast               Turkey breast (deli style)               Beef (range-fed or game)              
Halibut               Cod                     Crabmeat                 Trout                  Catfish                 Salmon                 Shrimp                 Scallops            Cod                Lobster               Swordfish               
Bass               Bluefish                 Haddock               Clams                Mackerel                 Snapper                Sardines                Tuna- steak               Tuna- Albacore, canned in water              
Egg whites              Egg substitute             Tofu and Soy based foods               Protein powder  
                                 
Protein rich dairy:
Cottage cheese (2% fat)           Milk- skim or 1 %                Plain Yogurt          Greek Yogurt

NEXT BEST- Moderate- saturated fats:
Beef, lean cuts               Canadian bacon, lean               Chicken, dark meat, skinless               Corned beef, lean               Turkey bacon               Turkey, dark meat, skinless               Veal
Pork chop                       Pork, lean                                    Lamb, lean                                                  Hamburger (10% fat or less)                                     Ham, deli-style                                        Ham- lean
Part-skim Mozzarella cheese               Part-skim Ricotta Cheese

POOR CHOICES (in moderation):
Bacon, pork                   Beef, fatty cuts                           Beef, ground (10-15% fat)                    Beef (more than 15 % fat)                Pepperoni               Hot dog (beef, pork, turkey, chicken)
Liver (beef & chicken)               Salami               Kielbasa             Hard cheese

PORTIONS
An average portion for a meal would be about the size of your hand.  Lay it out flat and the portion is the size of just the palm from your wrist to base of your fingers (the semi-round part).  Women should equal about 21-28 grams for meals and men should equal 28-32 grams.  Snacks should be 7 gr (women) and 7-14 gr (men).  These depend on your activity level.  Obviously, less active people would opt for lower portions.
If you feel that after your meals you are feeling a little sluggish then add a little more protein to your meals and reduce the amount of carbs or as stated in my previous article,  consider your source for carbs and be sure to choose a low glycemic carbohydrate.
More articles to come on quality choices of carbohydrates and fat .  Hope this helps.
Leave a message about what works for you!

Complete Idiots Guide to Getting Out of Debt~

It's almost like we've been taught that having financial set-backs and problems should be a part of life...

   

Too many people experience serious financial set-backs too early in life... graduation, wanting/needing new things, cars, loans, debts, home-ownership, and on and on... usually all while trying to start a new family.  

Here are some tips to help take control of what seems to be a lost ship that sank too early in life...

Complete Idiots Guide To Getting Out Of Debt

If you are up to your eyeballs in debt, you are probably looking for some straight-forward helpful facts on how to fix it.  Here is a short list of tips that are essentially he complete "Idiot's guide to getting out of debt".

Educate Yourself

This may seem obvious, but a lot of people who find themselves in financial trouble don't actively find the details on root of the problem.  Or they consider the web for a while and  choose that is sufficient enough. If you are experiencing debt problems, visit your local library or bookstore and find books on the subject.  Research budgets, debt, credit scores, and anything that refers to your circumstance.  Arming yourself with appropriate information|details is your best bet for getting out of debt and staying debt free.

Organize Your Bills

You need to know exactly how much debt you have gotten yourself into before you are able make a plan on how you are going to repair it. Clearly pay for what your minimum payments every month to whom they are owed to. Figure out what your collective payments are  every month along with how much debt you have total.

Make a Budget and Stick to It

Once you've gotten all of this figured out you can make a budget. Getting out of debt requires that you make a budget that covers all areas of your life. This way you don't overspend anywhere and cut yourself short on paying your bills.  Make sure you stay on track with this budget to keep from getting into further financial trouble.

Get Rid of High Interest

If you notice that you have extra money at the end of the month, which you should use some of that money to pay extra on your debt. Pay off the credit with the largest interest rates first so that you aren't wasting money on interest. This you can save a lot of money in the long run. 

Cut Back on Spending

This will not be fun, but any complete idiot's guide to getting out of debt will let you know that cutting out the majority of]your spending is going to be required. You got yourself into a bad situation, and now you need to take responsibility to manage your cash much better to get |yourself out of it.

Diversify Your Income

If you can begin bringing some extra income into the house it can be much easier to pay extra on your debts each month. Now this may not mean going and getting another job. This could be something small and easy such as babysitting on the weekends instead of going out with friends or you may be able to pick up a hobby you like in your spare time, and then sell what you make.  It may not sound like much, but even a couple hundred dollars extra a month can take debt down quickly. If you look online and in the newspaper you can probably find a lot of people who just need odd jobs done or accomplished.
 
If you consider yourself as having an entrepreneurial mindset, you may also be able to consider new forms of home-based businesses that allow you to work a few hours a week in your spare time and can also work from home on your computer.  There are many new ways to manage business from home with the innovation of the internet.

Find a way to Create Alternative Income...


Don't like relying on one source of income as your life-line?  Want to create a fall back plan or perhaps a complete escape plan from the chains of traditional employment?

You can look into new ways of earning income while working 5-10 hours a week from home.  Here is a credible source I've found to be quite lucrative ~> Here.

By laying out some plans for getting out of debt and sticking to adhering to them you will start seeing progress quickly. It won't may not be a lot of fun, but each time you pay off a credit line, you will be in a position to breathe easier and will feel a sense of accomplishment.  You can~

Make Financial Slavery a thing of the past forever!

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Hypertension~ 7 Step to Lower Yours

Hypertension or high blood pressure, either way, this particular ailment still remains one of the biggest silent killers today.  A "Silent Killer", because high blood pressure creeps up unnoticed most of the time and leads to the #1 "Silent Killer", heart disease.

When you've got elevated blood pressure, not only are you are at a higher risk for heart disease but also kidney failure, stroke, and several other serious conditions. High blood pressure affects both males and females, especially those in the African American community.

Although medication can be associated with the solution, it should not be the first step.  There are several other proven ways to reduce your risk of these diseases.

Step 1 - Monitor Your Blood Pressure!
If you are unaware of what your current blood pressure reading is or if you have not had it checked in the last 6 months, then get to a local pharmacist, health clinic or qualified medical professional. Get a base line and this will help to work out what your next step should be.

Your blood pressure will be given to you in two numbers such as 110/70 mm Hg. Your systolic number is the highest number. If this number is 140 or above then you have hypertension! Your diastolic number is the second and lowest number. If this number is 90 or above then you have hypertension! The higher above this threshold the greater your danger to health.

Step 2 - Stop Smoking!
This is the hardest step for many, but it is also the most significant one to take. Smoking is in addition the primary risk factor for heart disease, stroke, and cardiovascular disease. It is estimated that 40% of all cardiovascular deaths are due to smoking.

Smoking will increase blood pressure. The carcinogenic components in tobacco damage the endothelial cells that line the walls of the arteries. This effects your nitric oxide production which (we'll discuss in Step 7). The carbon monoxide from the burned tobacco interferes with the blood's power to carry oxygen. This increases your pulse rate and can raise your systolic blood pressure. Smoking also constricts the blood vessels in your arms and legs. This adds to the resistance to blood flow which causes your diastolic blood pressure to improve.

Step 3 - Lose Weight!
Excessive weight is one of the main factors why hypertension is also at an all-time high. Slimming down can lower both your systolic and diastolic blood pressure. It is estimated that for every 20 pounds you lose, you can drop your systolic blood pressure 5-20 points.

Because lots of people have tried and failed at dieting, they see this category as hopeless. Diets are by their very nature restrictive and unproductive for long term weight loss.  So get serious about your diet. Learn how to apply weight management methods that can have a significant effect on your well being and blood pressure.

Step 4 - Exercise!
Proper aerobic workouts will strengthen your heart muscle, increase the diameter of the coronary arteries and increase your breathing. This can have a very positive effect on lowering your blood pressure. As the heart muscle is strengthened it usually improves the efficiency of its contraction. The result is a great volume of blood being pushed out of the heart to increase blood flow. This will assist you to lower your systolic blood pressure when you're in the rest or non-exercise phase of your normal daily pursuits.

Exercise can likewise improve capillary function and helps to build additional capillary beds. This decreases resistance to blood supply and will assist you to decrease your diastolic blood pressure. Most research shows that at least 30 minutes of moderate physical activity done 3 to 5 days every seven days can have a positive effect on your heart health and blood pressure.

Step 5 - Eat More Fruits & Vegetables!
The National Institutes of Health develop the DASH (Dietary Approaches to Stop High blood pressure) diet to help decrease your systolic blood pressure by 8-14 points. This dietary plan is low in fat, rich in fruits and vegetables, and moderate in animal protein.

A typical DASH eating plan includes:
• 4-5 helpings of vegetables daily
• 4-5 servings of fruits a day
• 7-8 servings of whole grains a day
• 2-3 portions of low-fat or fat-free dairy every day
• 2 or fewer helpings of lean meat, poultry, or seafood each day
• 4-5 servings of nuts, seeds, and beans every seven days
• 2-3 portions of fats and oils daily

This dietary approach is very similar to The Mediterranean Diet which has long been recognized as one of the better lifestyle approaches to reducing cardiovascular disease. Both of these diets emphasize vegetables and fruit. More and more research is showing how beneficial the phytochemicals located in vegetables and fruit are to the function of the human body.

Phytochemicals:
• Act as antioxidants.
• Keep the walls of small blood vessels healthy.
• Make our small blood vessels stronger.
• Prevent platelets from becoming sticky causing them to pile up.
• Block specific enzymes that can raise blood pressure.

The incorporation of fruit and veggies into your day to day diet might have multiple health benefits.
See how you can RESET your cravings, your blood sugar, your body and your life ~> RESET- Lose 5lbs and 5" in 5 days

Step 6 - Rebalance Your Mineral Intake!
Usually this centers on reducing or eliminating salt from your diet program. Even so, according to the Journal of the American Medical Association, reducing your salt intake has a restricted effect in lessening hypertension. Current research conducted in the US is exhibiting that moderate sodium intake combined with essential minerals, offer greater benefits to help reduce hypertension than just restricting sodium intake. The answer why is that these four minerals work together to help regulate blood pressure.
Minerals work with the ultimate worriers, antioxidants.  Together they make an unstoppable team of defense.

Fruits and vegetables such as bananas, tomato plants, avocados, dates, raisins, cantaloupe, oranges, and watermelon are rich sources of potassium. Reduced fat or non-fat sources of dairy products will help help your calcium intake. Foods in their natural state contain less sodium than those that have been processed. Learning how to efficiently rebalance your mineral intake will certainly help reduce hypertension.

Step 7 - Understand The Importance of Nitric Oxide!
To the general public nitric oxide is not very well known. To the medical profession nitric oxide has being best known as the most significant signaling molecule for the circulatory system. Very simply your heart could not function properly without this critical molecule.

Nitric oxide regulates the muscular tissue of blood vessels to have a primary affect controlling blood pressure. Through a series of enzymes, the endothelial cells that line your blood vessels create nitric oxide from the essential amino acid L-arginine. Over 10,000 citations have been compiled showing how important L-arginine is for the right production of nitric oxide. Columbia University often refers to L-arginine as the magic bullet for the heart.

Conclusion
These seven natural steps will go a long way in helping you take the hyper out of high blood pressure.
Take a Proactive Approach to your health!  Each one is preventive in nature. Reducing the risk for age- related diseases depends on your willingness to implement some simple, but profound, way of life changes. Until next time, may we both age youthfully!

Get a FREE Online Health Assessment <~ Here to see what essentials you need to get many steps closer to optimal nutrition.