Archive for December, 2010

Dec 30th – Aaron & Eleni discuss resolutions vs goals, come up with Tabata workout #4 for the week and share tips on good sit ups. “Engage your pelvic floor” gets a laugh even though it was meant to be serious. And encouragement is given toward having a safe and healthy New Year celebration.

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Tabata 20/10 workout presented by Aaron today… Air Squats, Pull Ups, Push Ups and Sit Ups. (each done for 20 seconds with a 10 second rest repeat the series once)

Set SMART (specific, measurable, attainable, realistic and timely) Goals this year throughout the year instead of a resolutions. Resolutions tend to fall apart after a week or so because they typically go like this…. “I will lose weight this year”. Try a SMART goal instead. “I will lose 2 lbs a week by reducing  my portions sizes and eliminating processed foods while exercising 4 days a week. I will weigh myself in 4 weeks and have lost 8 pounds and then set a new goal”.  Now get more specific by defining the food intake and workout schedule.

Remember although the New Year is a great time to check in and get serious about our goals we should be evaluating and setting goals all year long!

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Dec 29th – Nutritionist Jane McNeil explains why it is important to detoxify and purify our system. Hear about sugar, HFCS and the fact that we consume on average 4 lbs of pesticides per year. Eating whole organic foods will limit the toxins coming into the body and free up the liver to actually be able to do its 500 functions.

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Today’s Tabata:

Jump rope 20 sec then rest 10, bent over rowing 20 sec then rest 10, weighted squats 20 sec then rest 10 and push ups for 20 seconds then rest 10 repeat series of 4 exercises 1 time. Total time 4 minutes.

**Need help detoxifying? Find out more about Jane and her services at http://nutritionwithjane.com/

Dec 28th – Eleni & Dr Ciprian discuss the following questions….What happens when we exercise? Are supplements good? What’s enough sleep? Also ending 2010 this week with yet another 20/10 workout for fun this time it’s on the stairs.

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Tabata for the day 20/10 interval on the stairs (walk, jog or run up 1 flight of stairs then come down and for 20 sec/rest for 10 sec repeat for 4 min)

**modify the workout by stepping up and down on one step or staying on the floor and tapping a foot (alternating feet) up on a step

Dec 27th – Finishing 2010 with a Tabata workout each day this week. Top 10 resolution topics. Common things that derail you from your fitness goals and how to prevent them. Plus some local training options for getting started this January.

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Topics and Links Discussed:

Top 10 Resolutions

Staying on Track with Fitness

Ending 2010 with 20/10 workouts. Monday 4 minutes of Jumping Jacks Tabata Protocol. perform jumping jacks for 20 seconds then rest for 10 seconds and do a total of 8 sets! Have fun!!

*Modifications: Half Jack (no jumping, side step with arms moving normally) Power Jack (wide squat jump w/arms moving normally)

Dec 24th – Questions answered about selecting a personal trainer and weight loss program. In reference to the Dec 23rd episode regarding Dr Pittman’s study on making healthy choices in schools for lunch Valerie, 10 years old,  comes on to give her thoughts. Are our public schools helping kids make healthy choices?

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Happy Holidays!

Dec 23rd – Being Present in the Moment! Mindful eating and watching where you go. Amazing list of season fruits and veggies which stay fresh longer. How to make black bean brownies and a study on helping kids make healthier choices at school all come up on this episode.

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I will update this post later with links for the articles cited and the Dr Pittman study about kids and healthy choices at school all of which came from the Jan 2011 Idea Fitness Journal.

Need a little daily help in implementing a healthy lifestyle?! Pick up the Get Fit Challenge for iPhone/iPod or get the web app version

 

Black Bean Brownies:

take a can (15.5oz) of whole black beans and blend

mix in a box of brownie mix

add water to create correct consistency

bake per directions

* I have not tried this. article suggested it raised protein and fiber levels while reducing fat as the oil and egg are not used

 

posted by Eleni

Winter Activities to Keep you Active / Guest Blog by Megan Gates


When winter hits, most people are concerned about two things: the oncoming cold temperatures and of course the extra winter weight.  For most people, the spring and the summer months come with a lot of great sports leagues and activities that are an easy way to stay in shape. Unfortunately, many of these leagues are outdoor sports like softball, baseball, and soccer. However, there are plenty of ways for people of all ages to keep active, even when the temperature is below freezing.

A great way for people to stay active is participating in indoor recreational leagues during the winter. The obvious one that comes to mind is basketball and it’s more than easy to find leagues in your area that are looking for teams and players to sign up. Even getting a few people together to play pickup games is a great way to hone your jump shot and keep in shape until the snow melts.  Then again, if basketball isn’t your thing there are plenty of other great recreational sports that can be done inside like indoor soccer, box lacrosse, and racquetball.

Sure, all of the mentioned sports and activities are great, but what happens if you don’t have a gym membership or can’t get through the rough snowy roads of winter? Well, don’t fret, there are great activities at home that serve the same purpose as going out to shoot hoops or lift weights.  One of these great at home activities, believe it or not, is shoveling your own sidewalk or driveway. Now, yes, no one likes to shovel their driveway when there’s inches of snow on the ground, but it’s a great workout.  Shoveling snow is almost comparable to lifting weights, but just like at the gym it’s important to have good form when shoveling or you may risk injury.

Another answer to staying fit and healthy during the winter months is purchasing and utilizing home gyms.  Simple equipment like treadmills and ellipticals can really help to keep the pounds off until springtime returns. Home gyms are great if you are more about working out rather then participating in team sports and other activities. If you love to lift and work out then a home gym is the way to go for you.

Winter can be a pretty inactive season to get through for most people and it can do big time havoc on staying fit and healthy, but by following these tips you won’t have to hibernate until springtime to stay fit and healthy.

Megan Gates is an outreach representative for Gym Source (gymsource.com) – a leading retailer of home gyms and various other fitness and exercise equipment.  Megan contributes written work to the blogosphere related to health and fitness.