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 Weight2. Reduced Body Fat3. Lower LDL Levels (bad cholesterol)4....

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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...

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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)....

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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...

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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,...

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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,...

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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,...

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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...

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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...

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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...

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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...

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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...

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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 and5. 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...

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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. ...

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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, fast2. Pullups, 10 reps, moderate pace3. Two hand medicine ball chest pass, 10, fast4. Prisoner Squats, 12 reps, moderate pace5. Tricep Dips on Bars, 10 reps, moderate pace6. Back Extensions (with 35 lb. plate), 15 reps, moderate paceRest 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...

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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...

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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...

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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...

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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, Cereal4. How did you generally eat before you started the meal plan?All fast food basically...McChicken sandwiches, Wendy's, Sonic, Pizza Hut5. Describe how you feel eating the MFH plan...

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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,...

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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...

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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...

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