30 Minutes Of Daily Exercise........

Thirty minutes of daily exercise gives great health benefits! Start by walking 30 minutes a day for one week and see how much better you feel!

Just give me 30 minutes of exercise! When was the last time you said "I don't have enough time to exercise!" We all know that it is an easy excuse to use when we don't want to do something (or commit to something).

You have heard this saying: "You get out of it what you put into it." This is certainly true when it comes to the health benefits received from regular exercise (you actually get more than you put into it). These are some benefits of just 30 minutes of daily exercise activity like walking, jogging, biking, dancing or swimming:

1. Lost Weight
2. Reduced Body Fat
3. Lower LDL Levels (bad cholesterol)
4. Lower Blood Pressure
5. Improved Heart Function
6. Reduced Risk of Chronic Diseases such as diabetes, cancer and heart disease
7. Improved Appearance and Boost of Self-Esteem
8. Increased Energy
9. Reduced Healthcare Costs

Do you have a spare 30 minutes in your day? Of course you do! Go ahead and get started! Walk around the neighborhood for 30 minutes every day and before you know it you will progress to running and lifting weights too!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Tennis Elbow: New Treatment

Physical therapists at the Nicholas Institute of Sports Medicine and Athletic Trauma in New York City report that eccentric exercises offer a simple and effective cure for tennis elbow (July 2009 annual meeting of the American Orthopedic Society for Sports Medicine). The researchers prescribed standard physical therapy for tennis elbow to 10 patients, and physical therapy plus special eccentric exercises to 11 others. In less than two months the eccentric group reported an 81 percent improvement in pain and a 72 percent improvement in strength, while the control group had not improved.

(Eccentric contractions occur during a biceps curl when you lower the weight and your biceps lengthens. Concentric contractions occur when you raise the weight and your biceps muscle shortens.)

You don't have to play tennis to develop tennis elbow. It can be due to any movement that puts excessive force on the wrist muscles. Tennis elbow refers to elbow pain as the result of an injury to the elbow tendons that bend and straighten the wrist. Hold your hand down with your thumb on the outside (lateral to your hand) and your elbow straight. Pain on the lateral (outside) part of your elbow is called backhand tennis elbow. Pain on the medial (inside) part is called forehand tennis elbow.

The exercise is done with an inexpensive piece of equipment called the Thera-Band Flexbar, available at www.Amazon.com. Hold the bar upright with your hand of the affected side. With your hand of the healthy side, grasp the bar near the top and twist it in front of the body. Then use the sore elbow-side hand to slowly untwist the bar by flexing the wrist. Video of the exercise

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Burning on Urination May be STD Infection

One in three single, sexually-active Americans who have more than one partner carry a sexually transmitted disease that may not respond to treatment. These people may have no symptoms at all, or they may have pain during sexual relations, burning on urination, discomfort when the bladder is full, frequency, urgency and night-time urination, vaginal discomfort, difficulty starting the urinary stream, or discomfort in the pelvis. These people go from doctor to doctor, get lots of tests which fail to yield a diagnosis, and continue in their misery and spreading of disease.

This month, researchers in Greece showed that many of these people suffer from infections with intracellular bacteria: mycoplasma, chlamydia or ureaplasma (Urology, July 2009). Most cultures done in medical laboratories fail to pick up these infections. 153 patients had some of the above symptoms and had either failed a course of antibiotics or had negative routine cultures. The patients had cultures taken from their urine, urinary tube, vagina, and cervix. Fifty-three percent of these "incurable" patients were infected with ureaplasma urealyticum. Eighty-two percent of patients positive for ureaplasma urealyticum had other pathogens. A single dose of one gram of azithromycin was given to all culture-positive patients and their sexual partners. Those with a positive culture one month after therapy (4.9 percent) were successfully treated with seven days of doxycycline 100mg twice daily. All of the patients improved, but many continued to suffer pain in the pelvis.

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The Best Way To Do Cardio?

Cardio, ah, cardio....there is so much said about it....first, any activity that makes you burn calories is good.....the controversy comes about "the best way to do your cardio" to get the results you want..... aerobic exercise is an activity that is done continuously for more than 2 straight minutes.....here are some tips:

Traditional long, slow lower-intensity aerobic exercise on treadmills, bikes, ellipticals, etc. is good for beginners or those who have been inactive.

Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health. The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise.

High intensity cardio (HIC) and high intensity interval cardio training(HIIT) will give you faster body fat burn in less time. You only need to do 20 minutes per session, 3 times a week.

High intensity cardio (HIC) and high intensity interval cardio training (HIIT) will: a) significantly boost your metabolism--during and after exercise, b) give you less lean body mass loss, c) give you a faster rate of body fat-to-energy conversion and d) significantly increase your VO2 Max capacity.

Circuit weight training (including bodyweight circuits) has dual benefits as a strength/cardio workout.

If HIC or HIIT is too hard on your body, you might want to try a HIC, HIIT and moderate intensity combination during the week. Just get to know your body so you know when to back off.

The evidence is clear----if you want maximum body fat burn in the least amount of time, then HIC and HIIT is the way to go! I personally do 2 days of HIIT, 2 days of HIC and 2 days of circuit weight training per week. I know it works.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Movement Burns Calories

All movement burns calories, so get moving already! Matter of fact, don't wait until your workout to get moving! Every burned calorie counts no matter how you get it done!

Here's some pointers to get you moving around all day:

1. Walk during your breaks at work.

2. Walk 20 minutes first thing in the morning or at the end of your day.

3. Walk or bike to the store instead of driving.

4. Walk the stairs instead of riding in the elevator.

5. Do exercises while watching your favorite television show.

6. Do exercises on the stability ball at home.

7. Do yardwork.

8. Take family walks.

9. Do house chores.

10. Buy a jumprope and use it!

"My Fitness Hut's Fat Blasting, Body Sculpting Tips" eBook will show you how to put it all together---nutrition, strength training, cardio training, breaking bad-habits and taking advantage of ALL THE TIME you have during the day (to burn calories and burn fat).

For instance, you can improve your core strength (and help tone your abs) when you sit, stand, walk and run during the day! You don't have to wait until your workout!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Severe Calorie Restriction Gives Low Quality Of Life

Severe calorie restriction gives you a low quality of life! Use exercise and fitness to improve your quality of life!

If your basal metabolic rate is 1800 calories a day, 1000 calories of food intake is not enough food for you to function properly! Doing this will turn your body into a total wreck! The most important thing in your life IS NOT to lose weight! Having a healthy body at a healthy weight and acceptable body fat percentage is important!

Quick weight loss motivation focuses on pounds lost instead of body fat burned and inches lost. Fat loss is more important than weight loss.

Quick weight loss many times uses severe calorie restriction dieting which leads to low energy, slowed metabolism, a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels, disrupted sleep patterns, short-term results and yo-yo dieting.

You don't want to live like that, right?! I didn't think so! Eat right and exercise regularly to get the quality of life you deserve!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

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Control Hunger And Binge Eating

Control your hunger during the day so you don't binge (overeat) when you do eat! Do this by eating small meals every 3-4 hours (never skip breakfast) to keep your metabolism ramped up.

Another way to control your hunger pangs is to eat protein with every meal. You don't need to do protein shakes...just eat the right foods. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high.

The addition of foods that contain protein will generally reduce the glycemic index of the meal.

Good sources of protein are: lean meats (like chicken and beef), fish, nuts, seeds, diary products, legumes, soy products and veggies.

If you feel fuller for longer periods, you will eat less and you won't binge eat if your hunger pangs are "not out the roof" when you do eat!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Restart Your Exercise With Start of School

Today, school starts again for many...why not restart your exercise routine today also? The best day to start exercising again is TODAY! Summer and vacations are over now! It doesn't have to be anything special, just get started exercising!

Start today with a 20-minute walk. Do this walk every day, somewhere, at some point (the mall, at work or the park works). You can break it up into two 10-minute walks if you want. Do this walk for 1 week and you'll see how much better you feel!

Start something new with your eating habits this week! Like, severely limit your sugar intake this week and try to replace sugars with fresh fruits, vegetables and whole grains. Just this one change will help you feel better and start you on your way to losing weight and burning fat.

One of the biggest barriers to getting anything started is procrastination! The kids don't have to be anywhere today except in school. Do your exercise today!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Faster Runners Have Longer Strides

When most experienced runners go as fast as they can, they run at close to the same stride rate. For example, a video at the New York City Marathon showed that the top 150 runners had the same cadence, taking 92 to 94 steps a minute. The difference between the top runners and the others is that the best runners took longer strides.

However, you cannot run faster by consciously trying to increase your stride length. When you try to take longer strides than what feels natural to you, you lose energy and run more slowly.

Your heel hits the ground with great force. The tendons in your legs absorb some of this energy and then contract forcibly after the heel strikes the ground so you regain about 60 to 75 percent of that stored energy. When you try to take a stride that is longer than your natural one, you lose a great deal of this stored energy, tire much earlier and move your legs at a slower rate.

The key to running faster in races is to make your leg muscles stronger so you can contract them with greater force so they drive you forward with a longer stride. Competitive runners strengthen their legs by running very fast in practice two or three times a week, and by running up and down hills once or twice a week.

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Intense Workouts Give You More Progress

Ramp up the intensity of your workouts to get more progress with your fat loss and weight loss! Usually, its easier to lose weight at the beginning of your exercise program. This is especially true if you are, let's say, 100 pounds overweight. At this point, your metabolism is "running high" because of the excess weight. And, if you have not been active, your body will respond quickly to any new exercise activity.

As time moves on you have to make frequent changes to your exercise routine or your body will adapt. That's when your progress begins to stall. There are alot of things you can do to change up your routine such as choosing different exercises. You can change up exercises every workout if you want (but not necessary).

One of the best ways to break through your weight loss/fat loss plateau is to "ramp up" the intensity of your workouts. My observations of people working out is that many just simply don't "go hard enough" during their workouts! Changing your body composition (more muscle, less fat) take hard, smart work! Some people are flat out lazy but many just don't know what they should be doing.

What to do? Here is one pointer:

Get off the cardio machines! They do too much of the work for you. When you have a choice, do your cardio "on land"---either outside or on the floor. My number one preference for cardio is sprint intervals on grass or uphill. Because of my athletic background, I enjoy this type of cardio (enjoyment is very important). I also prefer to exercise outside mainly because I grew up in New Mexico where the sun usually shines 95% of the time.

There are many other choices for doing cardio "on land" such as bodyweight cardio (examples: mountain climbers, burpees, leg circuits, etc.), jump rope, butt kickers (running in place). The key here is to speed up and shorten your cardio work to about 20 minutes. Research and my experience has proven that this type of cardio work is one of the best ways to tone up your body.

Note: Do this type of cardio no more than 3 days a week to prevent breakdown and injury.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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New Explanation for DASH Diet Success

If your systolic (heart contraction) blood pressure is above 120 mm/hg before you go to bed at night, you have high blood pressure and are at increased risk for heart attacks, strokes and premature death. You can protect yourself from premature death caused by high blood pressure with the DASH diet, exercising, avoiding overweight, and getting adequate amounts of vitamin D.

The DASH diet is based on fruits, vegetables, whole grains, fish, poultry, nuts and legumes, and low-fat dairy. Several studies have shown that the DASH diet lowers high blood pressure as effectively as most blood pressure drugs, prolongs life, and prevents heart attacks and strokes. The most common explanation for this success has been the high potassium, magnesium and fiber content of vegetables. However, a study from Medical University of South Carolina in Charleston (Journal of Human Hypertension, August 2009) shows that the DASH diet lowers blood pressure better than a diet supplemented with extra potassium, magnesium and fiber, so there must be other factors.

Now a study of 4706 men and women aged 40-59 in the United States, the United Kingdom, China, and Japan suggests that glutamic acid, an amino acid that relaxes blood vessels, may explain why a high-vegetable diet treats high blood pressure. (Circulation, August 2009.) A vegetable-based diet has five percent more glutamic acid than a diet rich in meat and prepared foods.

Calories do count; the DASH diet may not lower high blood pressure if you eat too much food. More on the DASH diet

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Bloating Feels Gross, Get Rid Of It!

Bloating feels gross so do what it takes to get rid of it! Eat more of the right kinds of foods to get rid of bloating....

Foods that are high in sodium can cause bloating. So can foods like white bread and other refined carbohydrates like pasta. When these foods are stored in your body, they hold onto water which causes bloating. Foods high in saturated fat can cause bloating because your stomach empties out slower and you feel sluggish. And, limit eating candy to decrease bloating.

If you are lactose intolerant, you will experience bloating when you drink products like milk. There are plenty of lactose-free products out on the market today to help you out.

Eat more foods like whole grains, fruits, vegetables, fish, foods high in unsaturated fat, etc. and you will have less bloating. And, drink water instead of sodas and drinks high in sodium.

Stress is another common cause of bloating. Getting proper rest and exercising regularly will help you combat stress.

Take steps to get rid of your bloating! These steps will also help you lose weight and burn fat!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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I Didn't Get Enough Sleep And....

I didn't get enough sleep last night and its causing all kinds of problems like:

1. decreased energy,

2. constant cravings for sugary foods (for quick energy),

3. metabolism problems,

4. stress-out feelings and

5. decreased workout performance.

Too much sleep deprivation will lead to health problems for me---and you if we don't get the sleep we need to function properly!

Getting enough sleep lately? Being "too busy" all the time is not good....sometimes we use it as an excuse to not do the things we should---LIKE EXERCISE! If you aren't sleeping (resting) enough, you are hindering your health and fat loss goals.

When you wake up during the night because you can't sleep, you are likely to eat when you should be sleeping. And, you will throw your metabolism "out of wack."

Researchers have found that the less sleep the test subjects got, the higher their body fat. The shorter sleep time altered the subjects hormone levels, energy decreased and appetite increased. And we already knew that decreased energy affects your workout performance. What's enough sleep? The general rule is 8 hours of sleep a night. Some may need more sleep or a little less than 8 hours. Don't sabotage your exercise program and fat loss goals by not getting enough shut-eye.

Sleep (rest), recovery (from workouts), good nutrition and regular exercise work together to make you fit and healthy!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Your Grocery List

Your grocery list is one of the big keys to you succeeding with your fat loss and weight loss. Prepare your grocery list at the beginning of the week to buy the foods you are going to eat. Sound simple? It is that simple.

If you don't plan your meals, you are likely to eat haphazardly. One of the biggest mealplan-busters is "eating on the run".....that usually turns into a disaster as far as your calorie count is concerned...there is no planning and you end up eating what taste good...."taste good foods on the run" many times equates to fat-filled, calorie-rich foods.

Fill your grocery list with whole, natural foods like oatmeal, whole grains, whole grain pastas, fruits, veggies, nuts, etc. And, prepare meals with these types of foods. If you eat on the run one day, eat something healthy.

As the week goes by, compare what you eat to your grocery list and planned menus. Another key to your success is to record what you eat in a food journal. This will hold you accountable on a daily basis. Step by step, day by day, week by week...stay with your grocery list and meal plan most of the time and you will succeed!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Short, Effective Cardio Workouts

You know that cardio bores me to tears....so I keep it short, fast and tough to get max benefit (calorie burn, fat burn, body sculpting).....All it takes is 20 minutes each workout! Long, slow cardio sessions wastes time and eats away at your muscle mass.

This is a great circuit cardio workout:

1. Step Ups (knee-high platform), 10 each leg, fast
2. Pullups, 10 reps, moderate pace
3. Two hand medicine ball chest pass, 10, fast
4. Prisoner Squats, 12 reps, moderate pace
5. Tricep Dips on Bars, 10 reps, moderate pace
6. Back Extensions (with 35 lb. plate), 15 reps, moderate pace

Rest 2 minutes between circuit. Repeat circuit 2 more times.

That's it! Give it a try...if you need more rest, take it.

What do you do to keep cardio interesting?

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Upper Body Muscle Imbalances Cause Injuries

Upper body muscle imbalances are almost a certainty with any new client that I get...in other words, the frontside of the upper body is usually much stronger than the backside of the upper body. Why? Because much more time is usually spent strengthening the frontside with exercises like the bench press, ab crunches and bicep curls! This is a big mistake!

Build your back muscles to avoid injuries and keep your upper body in muscular balance. Many of you put too much training time on the frontside of your upper body. Your backside is an important part of your core muscles so don't ignore them!

Seventy to 80% of Americans have back pain (many times low back pain) at some point. The spine also needs to be protected. Here are some common back exercises that I do on a regular basis:

--single arm bentover row or seated row
--pullups or chinups
--back extension or superman back extension
--cobras, planks, superman and bridges
--lat pulldowns
--inverted rows
--deadlift, good mornings and squats

When you don't adequately strengthen your back muscles, you are affecting your pulling potential and risking injury.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Replace Bad Foods With Healthy Foods

Replacing bad foods with healthy foods is critical for your weight loss and fat loss success. Otherwise, you will probably go back to eating those "tasty, fat-filled, calorie-rich foods!"

Don't ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with thick layers of fat! Don't fight against yourself!

Keep your daily food journal to track what, how much and why you are eating! This will help you with portion control.

MAKE THE COMMITMENT TO CHANGE YOUR EATING HABITS AND DON'T "GIVE UP" EVEN IF YOU "GIVE IN" AT TIMES! PERSEVERANCE IS THE KEY TO BEING SUCCESSFUL WITH ANYTHING!

It will be easier to keep your commitment if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).

Here are some common sense do's and don'ts when it comes to the replacement method of eating:

Cut out these types foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise

Add these types foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea!

The replacement method works when it comes to breaking bad eating habits and starting good eating habits!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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30-Minute Friday Circuit Workout

Here is a great little 30-minute Friday circuit workout for you....its been a long week and you just need a workout to energize you for the day, right? This is a great fat-burning workout for you to try....you don't need any weights, medicine balls, resistance tubes or stability balls....just your body!

This workout is a strength and cardio workout so it will save you even more time during your busy day. If you have been doing some heavy weight training this week, this workout can be a good change of pace for you:

--Y bodyweight squats, 12 repetitions, moderate pace
--Plank, 12 repetitions, 10 second hold
--Pushups, 12 repetitions
--Squat jumps, 12 repetitions, fast
--Pullups, 10 repetitions
--Superman, 12 repetitions, 5 second hold
--Do this circuit 3 times.

Do this circuit with little or no rest between exercises. Rest 2 minutes between circuits.

Have a great day!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Eat Right, Feel Better

Eat right and feel better! You've heard me say that it doesn't help you to workout every day if you turn your body into a total wreck---because of overtraining and/or bad eating habits!

Check out this interview of Adam, a My Fitness Hut client, who is using our meal plans:

1. How long have you been eating the My Fitness Hut Meal Plan?

I just started this week.

2. Are you eating the On-The-Go Plan or other plan?

I picked my favorite foods from both plans.

3. What types of food do you eat now?

Yogurt, Tuna sandwiches, Baby carrots, Bananas, Apples, Skim milk, Cereal

4. How did you generally eat before you started the meal plan?

All fast food basically...McChicken sandwiches, Wendy's, Sonic, Pizza Hut

5. Describe how you feel eating the MFH plan vs. the way you used to eat?

After having been used to eating fast food for several weeks, I started the meal plan and I felt like the food was cleaning my body out. The whole digestive process was alot smoother and my energy was regulated throughout the day.

6. Are you spending more or less money eating with the MFH plan?

Less money for sure. I'm a single guy and I went to buy groceries last week for $30 bucks and the food will last me AT LEAST a week.

7. Would you recommend a MFH plan to a friend?

Yeah! You save money.

There you go folks! You don't need any body cleansers---just eat the right foods on a consistent basis! This will help you reach your health and fitness goals!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »

Eating On The Run

"Eating on the run" doesn't have to be a disaster for your waistline and shapely figure! "Eating on the run" becomes a disaster when you don't plan your meals. Like anything else, just plan healthy "eating on the run" meals if you're "all over the place" on certain days! Some people live their lives "all over the place." For them, they just need to plan to "eat on the run" all the time!

What about the days that unexpectedly "go haywire" and you need to "eat on the run?" One tactic that I use is to have "default foods" when I'm unexpectedly busy and need to eat healthy and quickly. Some of those foods are nuts, popcorn, apples, bananas, grapes, peanut butter sandwich, oatmeal, cereal, etc. I don't even have to think about what to eat, I just choose from the list. Plus, I'm a huge snacker, so eating this way fits me just fine. Find what works for you.

Nuts are high-calorie so be careful to eat about a handful and skip the excess salt. As for fruit, I've never heard of anyone getting fat from eating fruit.

More and more, our culture is "on the run" and just plain "too busy!" We wear it like a badge of honor. I won't open that can of worms! Reach your fitness goals on the run if that's for you!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »

Be The Biggest Fat Loser

Your goal should be to be the biggest fat loser. Losing huge amounts of weight can be gained back quickly if you don't build muscle mass.

Build muscle, burn fat, speed up your metabolism and lose weight (and keep it off)!

Quick weight loss motivation focuses on pounds lost instead of body fat burned and inches lost. Fat loss is more important than weight loss.

Your motivation needs to be long-term fat loss and weight loss.

You do this by decreasing your body fat and increasing your muscle mass. If you use healthy meal plans and regular exercise, you won't have to worry about regaining the weight (no yo-yo weight gain effect).

Periodically check your body fat percentage. You could be losing inches. You could be burning body fat and losing inches while your weight remains constant. This is a good thing because your body is changing (you would be more lean).

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

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Fat Burning Cardio Workout

A good fat burning cardio workout is a short and intense cardio workout! Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout!

I'm talking about interval cardio sessions that are 20 minutes or less! If your cardio sessions are 45 minutes to 1 hour, stop doing your cardio that way! You will attain more weight loss and fat loss sooner with short, intense cardio sessions.

Here is a great interval cardio session:

--Jump rope, fast, 1 minute
--Walk 1 minute
--Squat-to-Curl-to-Shoulder Press, 10 repetitions, moderate pace
--Walk 1 minute
--Jumping Jacks, fast, 1 minute
--Walk 1 minute
--Step Ups, 10 repetitions each leg, moderate pace
--Walk 1 minute
--Bodyweight Jump Squats, fast, 15 seconds
--Walk 1 minute

Repeat this circuit 1 more time.

If you don't like these types of exercises, then pick exercises that you like. I know that jump squats won't work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »