Certain nuts, when you eat them in moderation, such as walnuts, almonds, and peanuts, can help to lower bad cholesterol. Nuts contain healthy fats and antioxidants that can keep your cardiovascular system healthy.
Every week, you should include three to five servings of nuts. One serving of nuts is usually about one-third of a cup. But be sure to keep strict tabs on how much you eat, because nuts are also high in calories. Also, choose unsalted nuts when possible.
Go "nuts" with them!!:)
http://www.getfitwithkoi.com/
Wednesday, March 3, 2010
Monday, February 8, 2010
Exercising While On a Budget
If you're on a budget and can't afford a gym membership or purchasing equipment, don't fret.
You don't need any equipment to get a great workout, provided you work hard.:-)
Here are some exercises that you can do using just your own body weight:
1. Pushups- standard, on knees, feet propped up on a chair, leaning on a wall, upper body propped up on a couch, etc. There are even more variations by changing body placement and hand-width.
2. Crunches- feet on floor, lets bent in air, legs straight in air, bicycle crunch, full sit-ups, oblique crunches, plank.
3. Lunges- walking lunges, stationary lunges, side lunges, reverse or front lunges.
4. Squats- feet together, feet shoulder-width, feet wide, back on wall (holding wall sit), holding extra weight (dumbbells, water jugs, etc), one-legged squats (advanced)
5. Bridges- lie on your back, legs bent, feet on floor. Lift hips toward ceiling, squeezing glutes the whole time. Challenge yourself by keeping one leg up in the air.
6. Leg Lifts- lie on your side, legs aligned with your body, knees facing forward. Slowly lift the upper leg, leading with the heel, until you've reached as high as you can, then slowly lower it to the starting position.
7. Cardio- jumping jacks, jumping rope, climbing your staircase, jogging in place, knee lifts, power squats, high knees, fitness videos or anything that gets your heart rate up.
There are SO many options you can choose from!
Eventually, you can invest (little by little) in resistance bands, Swiss ball, and/or pair of hand weights to add more variety to workout routines.
Motivation, discipline and dedication is it!! You can do it!:-)
http://www.getfitwithkoi.com/
*On the strength training exercises, 3 to 5 sets of 10/20 reps*
You don't need any equipment to get a great workout, provided you work hard.:-)
Here are some exercises that you can do using just your own body weight:
1. Pushups- standard, on knees, feet propped up on a chair, leaning on a wall, upper body propped up on a couch, etc. There are even more variations by changing body placement and hand-width.
2. Crunches- feet on floor, lets bent in air, legs straight in air, bicycle crunch, full sit-ups, oblique crunches, plank.
3. Lunges- walking lunges, stationary lunges, side lunges, reverse or front lunges.
4. Squats- feet together, feet shoulder-width, feet wide, back on wall (holding wall sit), holding extra weight (dumbbells, water jugs, etc), one-legged squats (advanced)
5. Bridges- lie on your back, legs bent, feet on floor. Lift hips toward ceiling, squeezing glutes the whole time. Challenge yourself by keeping one leg up in the air.
6. Leg Lifts- lie on your side, legs aligned with your body, knees facing forward. Slowly lift the upper leg, leading with the heel, until you've reached as high as you can, then slowly lower it to the starting position.
7. Cardio- jumping jacks, jumping rope, climbing your staircase, jogging in place, knee lifts, power squats, high knees, fitness videos or anything that gets your heart rate up.
There are SO many options you can choose from!
Eventually, you can invest (little by little) in resistance bands, Swiss ball, and/or pair of hand weights to add more variety to workout routines.
Motivation, discipline and dedication is it!! You can do it!:-)
http://www.getfitwithkoi.com/
*On the strength training exercises, 3 to 5 sets of 10/20 reps*
Tuesday, February 2, 2010
Jump Your Way To Fitness
A jump rope is something with which you are probably already familiar, but you may not have ever thought about it as a good cardiovascular workout. Jumping rope fits right in with other forms of aerobic exercise and it add a high-intensity cardio fitness to your workout routine.
Is jumping rope for you? Here are a few reasons why you may want to give it a try:
It’s cost-effective. You probably have a jump rope somewhere in your house already. If you don't, most ropes range from as little as $10 up to $25.
You can do it practically anywhere. A jumping surface like hardwood, rubberized flooring, or very thin carpet is preferred, but any hard surface works fine. Outside, inside, at the gym..ANYWHERE!
It burns a lot of calories in a short amount of time. Depending on your skill level and jumping rate, you can burn from 10 to 15 calories a minute by jumping rope. It's estimated that 10 minutes of jumping rope (at 120 turns per minute) has the same benefit as jogging for 30 minutes. We all know that this is awesome for those of you that are short on time!
It’s compact. You don’t have to spend hundreds of dollars on a piece of equipment that takes up a lot of space. A jump rope can fit nicely in a drawer..BUT..just don’t forget it’s there!:-)
You’ll notice improvements. Jumping rope helps build agility, speed, balance, and coordination, while improving your overall fitness level.
You can do it with your family. Because jumping rope is a fun activity that almost anyone can do, it’s also an easy way to get your whole family exercising with you. Try making a game out of it. Kids love it! How many jumps can you do in a minute? How many jumps can you do without stopping or messing up? What kind of cool tricks can you do while keeping the rope turning? Have fun while still getting an intense exercise routine in!
Think you're ready to give it a go? Here, the basics on what you need to know and do:
Make sure you have the right sized rope for you. When you step in the center of the rope, the handles should just reach your armpits.
Try to spend a couple weeks perfecting your jumping technique, the basic bounce step. Remember that jumping rope is a skilled movement so it takes both coordination and timing to rope with each jump. Keep these pointers in mind:
-Hold handles with a firm grip, elbows close to sides.
-Make small circles with wrists while turning the rope.
-Keep torso relaxed, head lifted, and gaze ahead for balance.
-Jump only high enough to clear the rope, with light ankle-knee motion.
-During jumping, the rope should skim the surface lightly and your feet should not kick back behind you.
-Always land softly on the balls of your feet.
-Never sacrifice good jumping form for speed!
HAPPY JUMPING!!:-)
Plastic or leather cords are much better than cloth or rope because they’re more durable. If your goal is to increase speed, agility or stamina, then a lightweight rope is recommended. To strengthen the upper body and have an aerobic workout, a heavy-duty rope that weighs between ¼ to ½ of a pound is recommended.
*Remember, always consult your doctor before beginning any exercise program.*
http://www.getfitwithkoi.com/
Is jumping rope for you? Here are a few reasons why you may want to give it a try:
It’s cost-effective. You probably have a jump rope somewhere in your house already. If you don't, most ropes range from as little as $10 up to $25.
You can do it practically anywhere. A jumping surface like hardwood, rubberized flooring, or very thin carpet is preferred, but any hard surface works fine. Outside, inside, at the gym..ANYWHERE!
It burns a lot of calories in a short amount of time. Depending on your skill level and jumping rate, you can burn from 10 to 15 calories a minute by jumping rope. It's estimated that 10 minutes of jumping rope (at 120 turns per minute) has the same benefit as jogging for 30 minutes. We all know that this is awesome for those of you that are short on time!
It’s compact. You don’t have to spend hundreds of dollars on a piece of equipment that takes up a lot of space. A jump rope can fit nicely in a drawer..BUT..just don’t forget it’s there!:-)
You’ll notice improvements. Jumping rope helps build agility, speed, balance, and coordination, while improving your overall fitness level.
You can do it with your family. Because jumping rope is a fun activity that almost anyone can do, it’s also an easy way to get your whole family exercising with you. Try making a game out of it. Kids love it! How many jumps can you do in a minute? How many jumps can you do without stopping or messing up? What kind of cool tricks can you do while keeping the rope turning? Have fun while still getting an intense exercise routine in!
Think you're ready to give it a go? Here, the basics on what you need to know and do:
Make sure you have the right sized rope for you. When you step in the center of the rope, the handles should just reach your armpits.
Try to spend a couple weeks perfecting your jumping technique, the basic bounce step. Remember that jumping rope is a skilled movement so it takes both coordination and timing to rope with each jump. Keep these pointers in mind:
-Hold handles with a firm grip, elbows close to sides.
-Make small circles with wrists while turning the rope.
-Keep torso relaxed, head lifted, and gaze ahead for balance.
-Jump only high enough to clear the rope, with light ankle-knee motion.
-During jumping, the rope should skim the surface lightly and your feet should not kick back behind you.
-Always land softly on the balls of your feet.
-Never sacrifice good jumping form for speed!
HAPPY JUMPING!!:-)
Plastic or leather cords are much better than cloth or rope because they’re more durable. If your goal is to increase speed, agility or stamina, then a lightweight rope is recommended. To strengthen the upper body and have an aerobic workout, a heavy-duty rope that weighs between ¼ to ½ of a pound is recommended.
*Remember, always consult your doctor before beginning any exercise program.*
http://www.getfitwithkoi.com/
Saturday, January 30, 2010
Toning Up Without Bulking
Q: My goal is to lose weight and tone, but I'm afraid I'm going to bulk up if I lift weights. How can I exercise without looking like a bodybuilder?
A: People often get concerned about "bulking up" when weight training is involved in their exercise program, but there's no need to be worried. Building muscle and losing weight go hand in hand, and here's why: While you burn calories when you exercise and when you do daily activities like walking or climbing stairs, you burn the bulk of your calories just by sitting still. This is called your resting metabolic rate. For each pound of lean muscle you have on your body, you burn calories by doing absolutely nothing! What's important for you to know is that the more muscle you build, the higher your resting metabolic rate, and the more calories your burn per day. That's why building muscle is such an important part of weight loss, and why it's so good for your health -- all that muscle makes it even easier to keep the fat off.
The other benefit of weight training is that muscle tissue will keep you looking lean and taut. You may lose fat by dieting and by doing cardio exercises, but to look trim you need to build muscle in place of the fat. Muscle is also higher in volume than fat, so every pound of muscle takes up less room on your body, making you smaller and giving you that great shape you're looking for.
Completing a high number of repetitions at a lower weight is ideal for sculpting your body and speeding your metabolism to help keep the weight off.
From Ask Harley Pasternak: http://www.everydayhealth.com/
A: People often get concerned about "bulking up" when weight training is involved in their exercise program, but there's no need to be worried. Building muscle and losing weight go hand in hand, and here's why: While you burn calories when you exercise and when you do daily activities like walking or climbing stairs, you burn the bulk of your calories just by sitting still. This is called your resting metabolic rate. For each pound of lean muscle you have on your body, you burn calories by doing absolutely nothing! What's important for you to know is that the more muscle you build, the higher your resting metabolic rate, and the more calories your burn per day. That's why building muscle is such an important part of weight loss, and why it's so good for your health -- all that muscle makes it even easier to keep the fat off.
The other benefit of weight training is that muscle tissue will keep you looking lean and taut. You may lose fat by dieting and by doing cardio exercises, but to look trim you need to build muscle in place of the fat. Muscle is also higher in volume than fat, so every pound of muscle takes up less room on your body, making you smaller and giving you that great shape you're looking for.
Completing a high number of repetitions at a lower weight is ideal for sculpting your body and speeding your metabolism to help keep the weight off.
From Ask Harley Pasternak: http://www.everydayhealth.com/
Thursday, January 28, 2010
Ways To Eat Your Veggies..When U Hate Them!!:)
Hate vegetables? You're not alone. Lots of people find the taste and texture of vegetables to be unappealing. However, that doesn't mean you should totally avoid them because they are actually good for you.
Fortunately, there are some easy ways to hide vegetables in your diet. You won't even taste them, but they'll still provide you with lots of health benefits, like added vitamins.
-Mix them with ground meat! If you’re making meatloaf, burgers or meatballs, consider pureeing some veggiess and adding them to the mixture. Just toss some carrots, green peppers, spinach or even broccoli into your food processor and process until coarse in texture. Blend them in with your ground meat, then shape it into loaves or burgers.
-Add them to casseroles! You won't taste them at all if you mash them up and add them to casseroles like tuna casserole or lasagna. With all the tastes and textures in the dish, the vegetables will be undetectable to even the most sensitive palates.
-Juice them! If all else fails, consider juicing vegetables. You can buy the pre-made juice, such as tomato or V-8. Or invest in a juicing machine and extract the juice yourself. You'll lose some of the fiber since it will be left behind in the pulp, but you'll still get plenty of vitamins.
-Pour them in soups! Puree or mash beans, cauliflower, broccoli or even corn to add a 'creamy' texture to soups without the cream. Though they will change the texture of the soup, many people prefer the thicker consistency.
Another way is to add fresh baby spinach leaves to your salads, you can't even taste the difference.
Vegetables are packed with healthy nutrients, and they're low calorie, too! So do your best to add a few extra servings a day to your diet.
Fortunately, there are some easy ways to hide vegetables in your diet. You won't even taste them, but they'll still provide you with lots of health benefits, like added vitamins.
-Mix them with ground meat! If you’re making meatloaf, burgers or meatballs, consider pureeing some veggiess and adding them to the mixture. Just toss some carrots, green peppers, spinach or even broccoli into your food processor and process until coarse in texture. Blend them in with your ground meat, then shape it into loaves or burgers.
-Add them to casseroles! You won't taste them at all if you mash them up and add them to casseroles like tuna casserole or lasagna. With all the tastes and textures in the dish, the vegetables will be undetectable to even the most sensitive palates.
-Juice them! If all else fails, consider juicing vegetables. You can buy the pre-made juice, such as tomato or V-8. Or invest in a juicing machine and extract the juice yourself. You'll lose some of the fiber since it will be left behind in the pulp, but you'll still get plenty of vitamins.
-Pour them in soups! Puree or mash beans, cauliflower, broccoli or even corn to add a 'creamy' texture to soups without the cream. Though they will change the texture of the soup, many people prefer the thicker consistency.
Another way is to add fresh baby spinach leaves to your salads, you can't even taste the difference.
Vegetables are packed with healthy nutrients, and they're low calorie, too! So do your best to add a few extra servings a day to your diet.
Get Pumped With Music
If you don’t have a workout buddy, use your music to psych yourself up and get the energy flowing. You might try listening to fast-paced music on the way to the gym just to get into a better mindset. Once you are there, that beat can help you ease into a comfortable rhythm while running, walking, or biking. For some extra variety, switch-up the pace (or even machine) every time the song changes. Do this for 30 minutes, and you’ll have completed a great cardio workout!
http://www.getfitwithkoi.com/
Wednesday, January 27, 2010
Upper Body Routine
Primarily working the back and shoulders, but there's chest and abs involved as well.
Try it out and let me know how it goes.
Subscribe to:
Posts (Atom)