Work out for less: Shape up and save in 2009

Keep your resolution with budget-friendly strategies to help you get fit

Tough economic times prompted Benjamin Gordon to move into a smaller apartment last fall. Among other cost-cutting measures, he canceled the gym membership near his old residence but hasn’t joined a new one since the move across town.

“I decided that spending $60 a month on a gym membership was a waste of money and time,” says Gordon, 25, of Tampa, Fla., who owns a Web site development business. “I am currently working twice as hard on my business, so that free hour after work is no longer. To save on money and time, I just go running for about 20 minutes outside, all year round in Florida, and then do some push-ups, sit-ups and curls in my living room.”

Joanne Olson, 44, of Crofton, Md., is keeping her $30 a month gym membership but she recently stopped her twice-monthly personal training sessions that she loved. She and her husband are trying to save up in case he gets laid off and they’re down to one income.

“Although I didn’t spend a lot on personal training, about $125 a month, it was an obvious cutback to help us put more money away,” she says. “Also, no more Sports Authority for workout clothes. I'll be hitting Marshalls and other discount chains from now on.”

If, like Gordon and Olson, you’re doing some financial belt-tightening at the same time you’re working to whittle your waistline, don’t give up. There are cost-effective ways to keep up that New Year’s fitness resolution. Consider these money-saving strategies:

Wheel and deal at the gym. January and February are traditionally the months when gyms run specials to draw in all those people who’ve newly resolved to make this the year they finally shape up. “There are generally discounts to be had,” says Joe Moore, president and CEO of the International Health, Racquet and Sportsclub Association, a trade group based in Boston.

Once you’ve identified a few clubs in your price range that you like and are convenient to your home or work, take a close look at membership options. Do you need the priciest membership that includes spa services and pool access? Or, if you really only plan to use the treadmill and some weight machines, will the basic membership, which may be as low as $20 or $30 a month, suffice? “Most clubs offer almost a menu of services,” says Moore.

Ask for some free passes to try the gyms out at the times you would normally go. And when you’ve picked a favorite, don’t sign up on the spot. Wait a few days and see if you get a call about even better rates. Determine if it’s better for you to pay monthly or yearly (keeping in mind that the latter won’t be cost-effective if you stop going).

Also inquire whether the initiation fee is negotiable. Gold’s Gym, for instance, is running an online promotion that waives the $99 enrollment fee for new members (but includes a $19.99 administrative fee). Their monthly fees and contract terms vary around the country.

If you’re already a member of a gym and considering quitting due to cost, talk to the membership office to see what they can do to help keep your business.

Partner up. Personal training can cost $50 to $100 or more an hour. But if you’re game for some personal training that’s a little less personal, you can pair up with a partner or two, three or even four and share the cost. It’s called “partner training” or “small group personal training” and is on the rise, says Kathie Davis, executive director of the IDEA Health and Fitness Association in San Diego.

An IDEA survey of more than 900 personal trainers conducted last February showed that 84 percent of respondents offered partner training in which two clients share the session and 49 percent offered small group training with three to five clients. “I think both of these numbers will grow,” says Davis, citing the economy.

If the buddy system isn’t your style, ask about personal training specials. This month, for example, 24 Hour Fitness is offering five 25-minute personal training sessions for $99, according to the chain’s chief executive officer Carl Liebert.

Source: http://www.msnbc.msn.com/id/28471780/

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Battle of the bulge: How to blast back fat

Plus, advice for stepping out in the right fitness shoe

How can you battle fat bulges on your back? And is it better to jog in walking shoes, or walk in jogging shoes? Smart Fitness answers your questions.

We’ll post select answers in future columns.

Q1: I have a spare tire but it's not the usual around-the-belly tire. It's above my bum. It's like a lump that goes from one side to the other. Is there an exercise that can get rid of this?

Q2: I had a huge stomach for years and I started dieting and exercising in my mid 40s. I am now 50-something, my gut has gone down a great deal but I have flab on my lower back that just won't move, almost like a bra-strap crease – and I’m a man. I can't afford liposuction and have been doing every ab and back exercise that I know of but I still have this crease. Is there any help for me?

A: Back fat may seem like a particularly stubborn beast, but it’s the same stuff that appears on bulging bellies and buttocks. And just like fat elsewhere on the body, there isn’t a single exercise that can specifically target it.

“There is not a way to ‘spot reduce’ these fatty areas,” explains exercise physiologist Gerald Endress, fitness director of the Duke University Diet and Fitness Center in Durham, N.C. “Our body will decide where it wants to store fat.”

But while there is no single magic exercise to banish back fat, a diet and fitness plan aimed at burning more calories can help, he says. Eating less and exercising more promotes weight loss all over, including the back.

For people like the second reader who are trying to shed back fat through exercise but not getting the desired results, Endress suggests shaking up your fitness routine, particularly if you have been doing the same exercises for a long time. Try some different activities — maybe swimming or a new sport — to challenge your body in fresh ways and rev up the calorie burn.

Another fitness approach to breaking a weight-loss plateau is to incorporate interval training into your exercise regimen, says Endress.

“Interval training is a way to spice up your exercise and safely increase your intensity at the same time,” he says. “Bring interval training into your aerobic workouts by speeding up your pace, after warm-up, to a difficult intensity that you can only maintain for one minute. Slow down for three to five minutes, and repeat four to five more times.”

Besides aerobic activity, strength-training exercises that target back muscles can give the back a more toned appearance that minimizes flab. Yoga and Pilates also can strengthen the core, while burning some calories, too, notes Endress.

And if it’s any consolation, a little back fat isn’t the world’s worst villain, from a health standpoint anyway.

“Fatty tissue on the back area is much less concerning than fat in the abdominal region, which puts you at a greater risk for diabetes and heart disease,” says Endress.

Q: I have embarked on a walk/jog routine on the treadmill, and plan to eventually move it outdoors. My question is whether it is better to jog in walking shoes, or walk in jogging shoes?

A: Opt for the jogging shoes, advises David Davidson, a podiatrist in Buffalo, N.Y., and president-elect of the American Academy of Podiatric Sports Medicine (AAPSM).

Jogging is the more demanding activity, he says, so it’s best to stick with the shoe that’s up for the bigger task. This applies whether you’re exercising indoors on the treadmill or outside, by the way.

Your question is a good one, since stepping out with a good sports shoe can help prevent aches and pains of the foot, ankle, leg and even the hips and back, experts say.

“It does matter what fitness shoes one wears as there is no one shoe that serves all purposes,” Davidson says.

“My best advice is to visit a reputable sport shoe store, make sure your feet are measured and purchase a sport-specific shoe,” he adds.

And don’t forget to regularly inspect your shoes for wear, and replace them periodically. Running and walking shoes, for instance, last about 350 to 500 miles, according to the AAPSM.

Source: http://www.msnbc.msn.com/id/26458775/

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Changing your mind can change your body, too

Destructive thoughts can wreck your workout efforts, experts say:

Change your mind, and you just might change your body, too. Psychologists say our “self talk” or “internal dialogue” can make or break a fitness routine.

The problem is that many people simply aren’t aware of how destructive their thoughts are, says Gareth Dutton, a psychologist at Florida State University in Tallahassee who specializes in helping people to exercise and lose weight.

“The thing that precedes your behavior is a thought, and we sometimes aren’t good at getting in touch with our thoughts,” he says. “We’re on autopilot.”

The first step in charting the right course to fitness is to recognize how your thoughts are undermining your exercise plan, says Dutton. The second step is to challenge the negative thinking – and there’s certainly no shortage of that when it comes to exercise.

Playing mind games
The key, Dutton says, is to remember that “a thought is just a thought. It doesn’t mean it’s reality.” In other words, just because you think you hate everything about exercise doesn’t mean you can’t find some activities that are more tolerable than others. Likewise, just because you think you absolutely have to eat that piece of pumpkin cheesecake (easily canceling out the calorie burn of your workout) doesn’t mean that you really do.

It can be tough for beginners to master the skills necessary to adhere to an exercise plan, but give it time, advises Diane Whaley, an associate professor of sport and exercise psychology at the University of Virginia in Charlottesville, and a spokesperson for the Association for Applied Sport Psychology. “If you can stick it out for six months, it starts to become a part of who you are versus what you do,” she says. “You have more of an identity as an exerciser.”

Plus, you’ll probably see some positive results that can motivate you to keep at it. Among them: better muscle tone, feeling stronger and more fit, weight loss, improved mood and better sleep.

Ready to change your bad exercise thoughts to better thoughts? Try these mind games:

Bad thought: “I hate exercise. I just don’t like anything about it.”
Better thought: “There must be some type of physical activity that I can find at least tolerable, and maybe even enjoy. Besides, exercise is important for my health and wellness, and to allow me to keep up with my kids/grandchildren.”

Bad thought: “There’s no way I can find the time to exercise.”
Better thought: “Is there any evidence to the contrary? How have I managed to fit in exercise in the past? Maybe I can’t spend 30 straight minutes a day on exercise at a gym, but surely I can fit in 10-minute chunks of physical activity here and there.”

Bad thought: "I tried to start a fitness plan but the pain of exercise is just too much for me."
Better thought: "I find exercise uncomfortable now but that doesn’t mean it will feel like this when I get in better physical shape. I just need to take things slowly. Plus, there are many positive aspects to exercise that I can try to focus on, such as how it’s making me healthier and to feel better overall.”

Bad thought: “It’s raining so I can’t get in my usual morning walk around the neighborhood today.”
Better thought: “It’s raining, so today I’ll go walk at the gym or the mall instead.”

Bad thought: "I'll never be able to lose all this weight."
Better thought: "I’m not feeling very hopeful right now but this is just a thought and it doesn’t mean I truly can’t lose weight. I know that diet and exercise won’t allow me to shed these pounds overnight, so I need to set reasonable, achievable goals — and stay the course.”

Bad thought: “I’ve missed a few workouts, so I might as well throw in the towel.”
Better thought: “I’ve temporarily fallen off the fitness wagon, but I can get back on. Why did I miss those workouts, and how can I avoid this happening next time? How can I change my schedule to make exercise fit in? For starters, I could schedule workouts for next Tuesday and Thursday right after work.”

Source: http://www.msnbc.msn.com/id/27598392/

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10 Tips To Healthy Eating

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.

1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.

2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.

6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.

Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.

Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.

If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

Source: http://primusweb.com/fitnesspartner/library/nutrition/10eattips.htm

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Organic Food

Organic food is a trend which is the fastest grows. Because of the feature of organic food is very appetizing.

The result of the research of the organic food discovered that this type of food has a lot of vitamin higher hat general food. The results of the research of California University discover organic food has vitamin C higher that general food about 27% irons about 21% and manganese about 29%.

However a person who must avoid translates should observe. Because the organic foods can not grantee that it has not something which bad for health. It only has nutrient fact and fiber more that general food.

Source: http://www.besthealthy4u.com/organic-food.html

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Junk Food and Sight of Seeing

Scientist doesn’t only just warning that junk food and snack caused obesity but recently scientist discover that it also take part in humans’ seeing ability to become bad. High fats snack can increase the risk of decline eye muscle before the age. This is the reason why American who is at least 55 years old is blind. Researcher from Massachusetts eye and ear infirmary specify that irreversible eye disease symptoms affect to Americans’ seeing ability around 10 million peoples and are increasing. Black list foods are potato ship, cookie, margarine, chocolate, pie, and cake. The results of research are published in Archives of Ophthalmology Magazine, by study from 349 peoples who are 55 – 80 years old and have a severe eyes diseases symptom. The researcher suggested eating fish especially for deep sea fish.

Source: http://www.besthealthy4u.com/junk-food-and-sight-of-seeing.html

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Make a cooler & relieve tense by fragrant banana

“Banana” is a fruit that easy to find. In Thailand, banana is easy to grow. It is very cheap. Therefore it also gives us many advantages.

“Fragrant banana” Is one kind a banana that very delicious and also have many advantage. This banana help us to relieve heartburn or colicky, because in fragrant banana has decrease acid substances. Moreover, this banana is also help in Morning Sickness problem. It us eat the fragrant banana in the morning, afternoon or in the evening it can help to control the sugar level in our blood. And this banana has many vitamins B and relieves tense and also relieve exhausts.
The people who is stomach disease or has wound in their intestine, should to eat the fragrant banana frequently cause it glaze their skin inside the stomach and can decrease wound inside their stomach also. The fibers inside fragrant banana also help us to digest the food inside small intestine also. Moreover fragrant banana also help to control the temperature in our body.

Not only eating story. We also has a small driblets that, when the mosquito hit us and cause sore you try to use an outer covering of fragrant banana to rub in the areas that the mosquito hit. It can help to decrease swell symptom and itch similarly.

Source: http://www.besthealthy4u.com/make-a-cooler-26-relieve-tense-by-fragrant-banana.html

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10 Essential Health Tips (The Basics to Practice Every Day)

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

Source: http://www.health-fitness-tips.com/features/10-essential-health-tips.htm

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Tips to get healthy in 2009

The year 2008 isn’t even over yet and already a stack of 2009 resolutions is staring you down like a boot camp sergeant.

Well, OK, hotshot. We’re gonna see what kind of soldier you are.

We’ve compiled a calendar to get you focused on your goals for at least the first 31 days of the new year. We’ve taken some of the best nutrition, fitness and health tips we’ve learned and tossed in a few new bits of advice.

Don’t fret if you don’t have a goal set yet; you can try a few of these on for size.

1. You blew it at 12:01 a.m. at the New Year’s Eve party. Give yourself a break and relax.

2. Relatives still here? Go on a long, brisk walk or run.

3. Join an online support group, such as the slew of weight-loss programs or fitness goal-setters. We suggest http://www.presidentschallenge.org.

4. Sweating? Try wicking material that pulls moisture away from the skin, say the experts at Fit2Run at Tampa’s International Plaza.

5. Eat more dark green veggies. Try broccoli and kale.

6. Dance, dance, dance. It’s the foundation of today’s aerobic exercise classes, says Fabio Comana of the American Council on Exercise.

7. Keep a food diary. Writing down all you consume significantly boosts weight loss, surveys show.

8. Register for a 5K walk or run and make it a long-term goal.

9. Diets are not a finite, says Bob Harper, “The Biggest Loser” fitness guru. “There is no end to this journey of weight loss and living healthy.“

10. Get cheap fitness at home. Fill old milk jugs with water to use as free weights.

11. Hurting? Try R.I.C.E.: Rest for at least 48 hours; ice injured area 20 minutes; compress injury with wraps, casts or splints; and elevate injured area.

12. Fill your kitchen with locally grown foods to improve your health and the environment, says Carole Carson, author of “From Fat to Fit: Turn Yourself Into a Weapon of Mass Reduction” ($14.95, Hound Press).

13. Drink more water. There’s nothing better for boosting wellness, fitness and weight-loss chances.

14. Have it your way. Don’t be afraid to special order at restaurants to remove fats, oils or bread you don’t need.

15. Prevent boredom and try a new workout, such as Muay Thai or Krav Maga martial arts.

16. Be like Mike. Clip a picture of your favorite athlete and put it on the fridge for motivation.

17. Juggle fruits. Try more than juice. Experiment with fresh, frozen, canned or dried.

18. Launch an office challenge. See if co-workers are willing to walk during breaks and eat more healthful lunches.

19. Don’t want to get out of bed? Do stretches while still under the covers, says Toronto doc Blair Lamb, who runs http://www.stretch-doctor.com.

20. Turn off the TV. Go outside and play.

21. Eat more plant-based foods. It’s the single best way to improve health and lose weight, says Florida nutritionist Barbara Roberts.

22. Fast food time: Grab fresh fruits, salads and grilled options.

23. Guilty about meeting your goal? Do something good like donate blood or sign up to donate organs.

24. Join a recreational sport league at work or church, or a group like Tampa Bay Club Sport.

25. Think long-term. Fitness now translates into a longer, more active life.

26. Don’t skip meals. Your body uses calories all day; depriving it makes no sense, says Marjie Gilliam, a certified personal trainer and fitness consultant.

27. Use oil sparingly. Better yet, use cooking spray or nonstick cooking pans.

28. Quick-fix toning: Try 10 sets of weight work on muscle groups you don’t usually pump. says J.C. Santana, director of the Institute of Human Performance in Boca Raton.

29. Tweak favorite recipes. Substitute ingredients for more healthful favorites, like chocolate cake and plantains, to lower bad cholesterol and blood pressure, and keep down the weight, say Florida Heart Research Institute experts.
30. Control cravings by consuming more fruits and vegetables, says New Jersey physician and nutritionist Joel Fuhrman.

31 You are what you eat. “I used to be a Vienna sausage, and now I’m fat-free licorice,“ says fitness guru Richard Simmons.

Source: http://www.jcfloridan.com/jcf/news/local/article/tips_to_get_healthy_in_2009/52683/

Printable version: http://static.mgnetwork.com/jcf/content/news/healthresolutions.pdf

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Simple health tips for 2009

Rush.edu - Quit Smoking. Lose weight. Get more exercise. These are popular New Year’s resolutions, but they are undoubtedly a chore. A third of resolutions, however well motivated, are broken within a week.

If better health is your aim, there are many other simple, less obvious things you can do – without a great deal of effort. Here are a few recommended by physicians at Rush University Medical Center.

Simple health tips for 2009

• Have fun to help de-stress. Experts recommend regular exercise, meditation and breathing techniques to reduce stress, but even something as simple as listening to soothing music, reading a good book, soaking in a hot tub or playing with your pet can help you relax. “Spending just 30 minutes a day doing something you enjoy can go a long way toward beating the stressors of everyday life,” says cardiologist Dr. Annabelle Volgman, director of the Rush Heart Center for Women. That’s advice you should take to heart because prolonged stress can cause or exacerbate a number of health problems — some serious — including heart disease, stroke, hypertension, depression, ulcers, irritable bowel syndrome, migraines and obesity.

• Practice good oral hygiene. Spend a minimum of two minutes to brush your teeth twice a day — and don’t forget the dental floss. Daily flossing and brushing of teeth not only help prevent cavities but may keep other diseases at bay as well. Experts suspect that bacteria-producing dental plaque, which leads to gum inflammation, can result in or exacerbate heart disease. Although the exact mechanism of why this occurs is not clear, a connection has also been found between poor periodontal health and stroke, diabetes, premature births and low birth weights. “It’s also a good idea to take a three-hour break between eating foods that contain sugar,” says Dr. Joel Augustin, a family medicine physician at Rush.

• Do a crossword puzzle. Researchers at Rush have found that mentally challenging activities, such as reading and playing chess, may have a protective effect on your brain. “Regularly engaging your mind may help lower your risk for the dementia associated with Alzheimer’s disease,” Dr. Augustin says.

• Enjoy a little red wine. Recent studies have shown that the powerful antioxidants found in red wine protect against heart disease, colon cancer, anxiety and depression. So unless there is a medical reason why you shouldn’t imbibe, go ahead and enjoy that glass of merlot with your nightly meal — you can even toast to your good health.

• But don’t drink excessively. Just as a small amount of red wine has health benefits, too much alcohol — even red wine — can cause a variety of health problems, including liver and kidney disease and cancer. Women, in particular, need to be careful about alcohol consumption. “Women are at higher overall risk of liver problems than men, so they are more likely to experience liver problems from smaller amounts of alcohol,” says Dr. Carline Quander, a gastroenterologist at Rush. “They simply shouldn’t drink as much as men.” For a healthy man, two drinks a day is not likely to do harm; women, on the other hand, should limit themselves to one daily drink.

• Stop the snore cycle. When half of a couple snores, the other person loses sleep. The snorer is frequently tired too because people who snore loudly often have sleep apnea. In the most common form of this condition, the airway is blocked, causing the person to stop breathing and wake up repeatedly. Physicians at the Sleep Disorders Service and Research Center at Rush found that treating the snorer with continuous positive airway pressure, which keeps the airway open, results in better sleep for both people.

• Don’t forget the seatbelt — ever. Even if you’re driving only a short distance or are in a parking lot, take a few seconds to fasten your safety belt, which prevents you from being tossed around the car or thrown from it in the event of a crash. Most cars these days are equipped with air bags, but these lifesaving features are designed to work with safety belts. According to National Highway Traffic Safety Administration, air bags alone are only 42 percent effective in providing protection.

• Check your ergonomics. If you work at a computer, look at the ergonomics of your workstation — how you fit and move in your environment. You can start by visiting the Division of Occupational Health and Safety at http://dohs.ors.od.nih.gov/ergonomics_home.htm. “An ergonomics review can help you avoid neck, back and eye strain,” Dr. Augustin says.

Source: http://ihealthbulletin.com/blog/2008/12/25/simple-health-tips/

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Why the day after Christmas is a health hazard

December 26 could be one of the most dangerous days of the year for people vulnerable to cardiac problems, including heart attacks, arrhythmias, and heart failure. And many of these so-called Merry Christmas coronaries will hit people who didn't even realize they were at risk when they unwrapped their gifts the night before.

But the holiday season isn't good for heart health to begin with. A 2004 study by researchers at the University of California, San Diego and Tufts University found that heart-related deaths increase by nearly 5 percent during the holidays, perhaps because patients delay seeking treatment for heart problems or because hospital staffing patterns change. But anecdotally, doctors say that their ERs stay quiet on Christmas Day itself. Then, come December 26, they see a surge of cardiac traffic.

"This time of year is notorious for heart attacks, heart failures, and arrhythmias," says Samin Sharma, MD, director of interventional cardiology at Mount Sinai Medical Center in New York.

In fact, 2008 may pose an even greater risk than years past. Added stress over the recession means you're already putting a lot of pressure on your heart, and that's before the holiday eating and drinking even begin. Here's how to steer clear of the hospital. Health.com: Heart-healthy holiday menu

Keep your ticker ticking

It's easy to knock back several glasses of wine when you're sitting around the holiday table for long stretches of time, especially if you tell yourself that wine is good for your heart. But more than one alcoholic drink can have consequences: Excessive drinking can trigger atrial fibrillation, or an irregular heartbeat. If it persists, atrial fibrillation ups your odds of suffering a stroke. "There are huge campaigns not to drink and drive during the holidays, but no one talks about the heart dangers," says Dr. Sharma.

Extra money woes coupled with an already stressful holiday season sound like a setup for overindulgence. "It's probably more dangerous than ever this year," says Gerald Fletcher, MD, a cardiologist at the Mayo Clinic in Rochester, Minnesota. "People don't have as much money, but they still need to spend. They're cutting back, but they're worried about the credit card bill on the way. With all this in mind, people might be drinking more than ever." Health.com: What are your odds of a heart attack?

Normally, a holiday heart arrhythmia isn't fatal, and in fact it usually fades on its own. Some of the symptoms are the same as a hangover -- nausea, weakness, and a pale face -- and your heart should be back to normal in 24 hours. But if it isn't, you may need to see a doctor for medication or electrical cardioversion, which will stabilize your heart beat.

How to avoid a holiday heart attack

Every year, cardiologists see a spike in heart attacks once the weather starts to turn. When temperatures drop, blood vessels start to restrict, raising blood pressure. You may want to think twice before you decide to shovel your stoop or take a postprandial hike in bitter weather, as strenuous physical activity can leave you clutching your chest.

But cold weather isn't the only culprit. Come Christmas Day, many people confuse the signs of a heart attack -- like shortness of breath or chest pains -- with indigestion from a big dinner. And while you may be apt not to risk it on any other day, hauling yourself down to the hospital may seem like too much of a hassle on a big holiday.

Instead, many people ignore the telltale signs of a heart attack until they wake up on the 26th, still feeling that discomfort. But by then it may be too late.

"If you're having a heart attack, studies show that you can't wait longer than 12 hours to be treated," says Dr. Sharma. So if you wait until December 26, you may be playing with your fate. Health.com: Surprising heart attack triggers

Listen to your body over the long holiday haul and don't dismiss any discomfort as a by-product of overindulgence. Watch any friends or family members who have had a heart attack in the past.

Breaking diet rules and heart failure

Patients with heart failure who are following a low-sodium diet need to exercise extra caution this Christmas. Experts say that these people may choose not to live within their everyday rules, opting to partake in holiday overindulgences instead. Heavy meals, too much salt, and excess alcohol can all trigger heart failure. Health.com: Learning to eat healthy can be work

"Doctors need to make a point of telling their patients not to overindulge," says Dr. Sharma. "Ultimately, though, it's the patients who are going to decide what to do."

But everyone, not just heart patients, can benefit from watching what they eat. "We need to try to stay healthy through the holidays, not wait until January 1," says Dr. Fletcher. "You can't keep your resolution if you don't live through the holidays."

Source: http://www.cnn.com/2008/HEALTH/conditions/12/18/healthmag.moh.dec26/

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Meeting Fitness Goals For 2009 With the Help of a Personal Trainer or Coach

January is a great time to form New Year's fitness goals, but how many years have you said to yourself, "this time I really am going to start an exercise program"? Most people are full of great intentions, but have trouble fully committing to goals, especially when it comes to exercise.

Knowing where or how to start an exercise program can be difficult. With all of the unrealistic promises being advertised, it's confusing as to what really works, or what is actually needed. Large gyms can be intimidating and expensive, not to mention the required contracts. Smaller gyms can offer the privacy some people crave, but are sometimes even more expensive fees, and may lack personal attention and instruction.

People are all unique and have different fitness needs and goals. Some of these goals may include weight loss, toning, athletic goals, and overall good health. How does one know what kinds of exercises to do in order to lose weight, tone, run that first 5K, etc? Enlisting the help of a personal trainer can provide you with personalized training programs designed just for you, tailored to your goals.

There are many different options when hiring a personal trainer. Most gyms have personal trainers on their payroll. If you're a member of a particular gym, you must use their personal trainers. Other personal trainers work as independent contractors at gyms, but it is sometimes required that the client become a member of that particular gym. Then there are personal trainers who provide in-home personal training. Usually the in-home personal training is a bit more expensive; however, usually the trainer will provide all of the necessary equipment to get a great workout. In-home personal training also allows the client to avoid the expensive fees and contracts required by a health club, the gas and time it takes to travel to the health club, and it gives the client the privacy while working out that so many people desire.

Whatever trainer you choose, be sure that your personality is compatible with your trainer, and that you're comfortable around him or her. Make sure your trainer understands your strengths and weaknesses as well as your short and long term goals, and be sure that your trainer values quality workouts, not quantity. Bottom line-make the commitment and get healthy in 2009!

Source: http://ezinearticles.com/?Meeting-Fitness-Goals-For-2009-With-the-Help-of-a-Personal-Trainer-or-Coach&id=1829402

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Increase Flexibility With Therapeutic Exercises

Are you suffering from a recent muscle injury? Whether you tore or strained a muscle exercising or are recovering from an injury, you know the pain and frustration of a slow recovery. Fortunately, our bodies have amazing recuperative abilities. We can help that recuperation along by working with some therapeutic exercises.

Therapeutic exercises are a series of exercises that are prescribed with the intention of correcting muscle impairment, improving your musculoskeletal function or your overall health. These exercises are often highly focused on a specific muscle group, but provide the benefit of overall muscle relaxation and increase flexibility.

They may consist of several procedures. As part of the exercise regimen, you may receive instruction on strengthening muscles, stretching muscles, deep breathing, massage and relaxation or meditation techniques. The aim of these exercises is to achieve the following benefits:

- Increase flexibility

- Strengthen muscles

- Improve or reduce joint and muscle pain

- Deepen and regulate breathing

- Increase cardiovascular fitness

- Improve posture

These therapeutic exercises are especially beneficial for people that are suffering from lower back pain. With persistence and repetition, therapeutic exercises aimed at strengthening your core muscles can help you overcome your persistent lower back pain. Whether you've suffered an injury or merely carrying some extra weight, strengthening this muscle group can add to your quality of life. Not only will you increase flexibility, but you'll find you have greater energy and stamina as a result.

Putting together a therapeutic exercise routine is not as complicated as it sounds. Often, a physical therapist or personal trainer will prescribe a set of exercises to help strengthen your muscles and increase flexibility, or you could find an exercise regime that focuses on helping people achieve strength and get back into shape.

What is important is consistency. Whether you are working with a prescribed exercise regime or you are performing exercises with the goal of increased flexibility, it's essential to perform these exercises on a regular basis. Some of the simple core exercises can be performed each day in a matter of minutes, others can easily be incorporated into a warm-up or simple exercise routine.

There's nothing more frustrating than being slowed down by muscle pains or injury. Fortunately, if you take a proactive approach, you can quickly change this pain into gain. All you need are a few therapeutic exercises, a little bit of practice, and you'll soon have a new lease on life.

Source: http://ezinearticles.com/?Increase-Flexibility-With-Therapeutic-Exercises&id=1834030

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Flexibility Training - More Than a Few Quick Stretches

Many people overlook an important part of their exercise regime - flexibility training. People often focus on cardiovascular training or strength training. These are both important parts of the exercise process, but flexibility training combined with core stability training is the glue that holds it all together.

Cardiovascular training helps us lose weight and get fit. Strength training helps us build muscles and shed fat. So what exactly does flexibility training offer? It helps us stay limber, have greater functional movement of our bodies, suffer from fewer injuries, and improve our athletic performance. If you want to improve your golf swing or tennis game, start with a flexibility warm-up.

Are you already stretching before you exercise? It's better to get some flexibility warm-ups into your routine than none at all, but if you merely stretch once or twice before you work out you could be limiting the benefits of stretching. Generic stretching activities aren't as beneficial as stretches that are tailored to produce results for a specific muscle group.

In other words, it's better to spend more time on a consistent flexibility training program. You'll realize benefits in daily activities and improved sports performance. Simply adding it to your routine two to three days a week will yield big results.

You will see improvement in the stability of your core muscles, and adds greater range of motion to the large muscle groups that are used in almost all activities. Flexibility warm-up before activities start helps you have greater range of motion and fewer injuries. Adding a few minutes to your training at the end of your exercising helps prevent post activity soreness.

Do you experience points of your body that seem "tight"? These areas of your body are areas where you hold muscle tension. Tense areas could be a result of previous injuries or a muscle imbalance. Flexibility training helps you ease the tension in these parts of the body and correct those imbalances. It's important to tailor your flexibility training to your body's needs as each person is an individual.

One of the ways you can tailor your training is by paying attention to your body's signals. Again, those tight areas are telling you that you need to spend some time stretching the muscles. Any time you experience pain, that's a signal from your body that you've pushed too hard. Whenever you are working through a flexibility warm-up, be careful not to bounce. This can injure muscles - simply hold a stretch for a minimum of 10 to 30 seconds, increasing the duration if your muscles aren't fatigued.

The secret to successful flexibility training is consistency. Add a flexibility warm-up to any exercise or task - whether it's playing golf, or bending down to garden. Add additional stretching exercises to your daily routine - this flexibility training will pay off with increased strength and range of movement. Your body will thank you!

Source: http://ezinearticles.com/?Flexibility-Training---More-Than-a-Few-Quick-Stretches&id=1834029

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Get Motivated to Exercise With Mental Toughness

What gets you motivated to exercise? For some of us, it's fitness and health; for others it may be weight loss goals. This article will provide you with ways to get (and stay) motivated with mental toughness so you can get the best results from your workouts. Whether you're just getting started or looking for next big thing, the following information will be beneficial to you.

Funny thing about your exercise program - the hardest part of it will always end up being the part where you have to make good on it! Making progress in your fitness plan takes two things - a dedication to executing your plan on a regular basis, and pushing yourself to improve on what you've been doing. In other words, Mental Toughness - the drive to go beyond your limits, which often means the ultimate difference between success and failure for your program.

The problem is, although we understand that drives a triathlete has to survive the last mile of an Ironman competition, the question often is: How do I get that drive? Well, let's define mental toughness first. It's simple, really. Its keeping focused on achieving your goal, no matter how difficult. And, the ability to accomplish that differs from person to person, so if you find yourself having difficulty keeping yourself focused on your fitness goal, you're not alone!

What it all comes down to is how you motivate yourself. There are those who need little encouragement to be a self-starter, while the rest of us (actually, the majority of us) that need a little pressure to force us to get motivated. That pressure can be either a desire for success, or a need to avoid failure. Another way of putting this is, you either believe you'll succeed by busting your butt, or you'll do it to avoid being humiliated.

Understanding which type of personality you have is the first step in coming up with the best way to build your motivation. Here's how:

-If you're the "success driven" kind of person, paint yourself a mental picture of what "success" looks like to you. Remind yourself of the great opportunities being fit will bring you, whether its clothes fitting better, more energy, or that flat stomach you've always wanted.

-If you're the "avoid failure" kind of person, talk to yourself! (Actually, you probably shouldn't do that out loud to avoid funny looks from people around you!) Be positive. Remind yourself that you can do this - that the only way you can fail is not to try. And, when you do have the occasional negative thought, push it aside and focus on the positive ones. And, one of the best ways to find that "positive" thought is to write down "why" you want to improve your fitness level, whether it's to run a marathon, loose 10 pounds, or whatever your goal is. Then, repeat that goal to yourself as you train.

Lastly, get uncomfortable! That's right, as funny as that may sound, getting yourself uncomfortable is important - it's how you'll improve! Think about all the times in your life where you were afraid to try something new, but once you did it, it became easier. Yet, had you not tried it, you never would have found that out! The same holds true for fitness. When you exercise, you need to push your body a little farther than the last time, otherwise your body won't adjust and improve. Yes, this sounds corny, not to mention obvious. But if you keep in mind that the momentary discomfort you may feel, is worth it when you've accomplished your goal!

Source: http://ezinearticles.com/?Get-Motivated-to-Exercise-With-Mental-Toughness&id=1832885

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Exercises to Reduce Tummy Fat

Here are a few good exercises to reduce tummy fat. Forget that stupid stuff at the gym. It's simply NOT NEEDED! In fact, it's a big waste of time. Sure it can help you, but for the amount of time you spend doing such things as crunches, treadmill jogging, and situps... it's not time efficient for getting a great lean and sexy stomach.

Exercises to Reduce Tummy

1. Mountain Climbers

Basically, when you're doing these, you like you're in the same position mountain climbers are in. To do this properly, start in pushup position... on your hands and toes.

Next, hold your upper body up and maintain the upper body pushup position while 1 of your legs shoots up towards your chest while the other leg stays back in the start position. Next, the 1 leg that shot forward goes back to the starting position while the other leg shoots forward.

You keep doing that. It's like you're running in a pushup position. Remember this to help you... when your 1 leg shoots forward, that knee will be close to your chest. That's all you have to remember. Now do these as fast as you can. Do 4 sets of 15 for each leg and rest 45 seconds between the sets.

2. Weighted hula hooping

Now, this will cost you about $15. Don't go for the cheap hula hoops. They're harder to keep twirling. The heavier ones twirl slower so they stay up on your hips longer since you don't have to gyrate as fast. The added weight makes them easier to handle.

Twirl away. Get in a full 10 minutes each day. One recommendation... try doing them for 2 and a half minutes during tv commercials. 4 commercials and you're done for the day. Pretty simple, huh!

These are 2 very good at-home exercises to reduce tummy fat fast.

If you're SICK and TIRED of getting the same old boring weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, and Blah Blah Blah", then...

Source: http://ezinearticles.com/?Exercises-to-Reduce-Tummy-Fat&id=1594323

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Stupid Exercises For Fast Weight Loss

I have a few "stupid" exercises for fast weight loss. These aren't the typical run-of-the-mill exercises. You probably haven't heard of these or are barely familiar with them. That's good... keep an open-mind and you'll benefit from this information. Take 2 minutes right now to finish up reading this article.

Stupid Exercises for Fast Weight Loss

1. Spinning in a circle

Yes, this works. No, it's not the typical type of exercise. It does very little as far as burning calories. That's not where it's power comes from. It comes from how it alters your hormones. Hormones are your secret weight loss weapon. If they're balanced, you can lose weight at will. If they aren't balanced, you're going to have some major problems with losing weight.

So what I want you to do is spin around with your arms out and do this for 5-10 spins to start with. Get slightly dizzy. This will take a few practice spins to figure out the point of "slight dizziness". Fine, do it and find out. Once you do, start spinning around at least 5 different times with that number of spins... daily.

This exercise is an Endocrine System exercise. What I mean by that is that it helps your Endocrine System out in being able to figure out how much and when to release hormones into your body. Kinda complicated, but the only way for you to see if it works or not is to do it. What are you waiting for?

2. Standing long jumps

Ok, you kinda know this one, but you didn't realize it's good for weight loss. To make this a weight loss exercise, do these jumps really fast. Jump as far as you can. Turn around and jump back to where you started. Do this for 1 minute non-stop. Rest 45 seconds and repeat for a total of 3 sets. This helps tone the legs, besides helping with weight loss.

These are 2 stupid exercises for fast weight loss that you can do RIGHT NOW... what's stopping ya?

Source: http://ezinearticles.com/?Stupid-Exercises-For-Fast-Weight-Loss&id=1708471

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How Much Does a Good Body Cost?

There is a myth that people can get whatever they want if they have the money to spend. That goes for a great body, too. Unfortunately, when it comes to controlling body weight and toning everything, money does not apply.

You can be rich and still be out of shape. That is because body weight is something that money definitely cannot change.

You can spend a great deal of money on a personal trainer, but they are not going to give you the results that you need. Instead, you can save the big bucks for something else and instead make a small investment into your health.

A good full body workout should not cost much money. You should be able to find one that is not expensive, and it will give you the tools you need in order to achieve the great body that you want.

When you find an affordable full body workout, you should be able to:

* Learn different exercises that will help you achieve the results you want
* Get a program that will work on your own time
* Find a great workout that you can do at home

Money is not the issue when it comes to getting the body you want. Instead, you need a strong program that will get results. Do not fall into the trap of thinking that you can buy a good body. It takes work, sweat, and the guidance of a full body workout program. Always do your best, the rewards you get can not compare.

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Flat Stomach Rules

Here are a couple flat stomach rules to follow in order to flatten your belly, give it some definition, and tone it up. I'm not going to make this complicated for you. I'm going to lay it right before you in such an easy to understand and IMPLEMENT way that you can't help but be successful if you follow the rules. AND THEY'RE EASY. You're 2 minutes away from having a solid solution to your belly problems.

Flat Stomach Rules

1. Forget doing direct abs exercises

They don't really work. You need to burn off fat to see the abs. Did you know the Guiness Book of World Records Champion for the most situps has a layer of fat over his abdominals. You'd think his abdominals would clearly be visible... but they're not. To get a flat stomach and have nice definition, you need to focus on cardio.

2. Short, intense cardio gets better results than slow, long cardio

If you look at joggers, you'll notice they don't really have great abs. But if you look at sprinters who run short races really hard, they do have defined abs. Now, you don't need to get deeply defined, athletic abs... but doing some form of cardio really brief and instense will help you get a nicer looking stomach.

Just follow this simple ratio while you exercise and you're well on your way to getting a flat belly. 10 seconds really hard and intense effort followed by 50 seconds of slow, low intensity. Doesn't matter the exercise. You can do it with running outside on your sidewalk or running up some stairs and walking down the stairs. You can do it on the elliptical, stationary bike, rowing machine, whatever.

Anywhere from 10-30 minutes a day for 3-5 days a week is all you need.

If you follow these 2 flat stomach rules, you will have a nicer waistline 2 weeks from now.

Source: http://ezinearticles.com/?Flat-Stomach-Rules&id=1703719

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Hamsters Are Stupid

The great thing about not being a hamster is that we humans are smart. Hamsters on the other hand are stupid. They spend their whole life running on a wheel and for what? Sure they are heart healthy, but what do they look like? They are fat little balls of fur. Okay, so they are cute too, but the key word is fat ball. Do you want to look like a hamster? I didn't think so.

If you don't want to look like a hamster then quit spinning your wheel on the darn treadmill! If you run on the treadmill for 60 minutes every day, then you will have a very strong heart and a very poor waistline. Not only that, but you will have wasted 7 hours of your week! If you could cut your cardio to a third and get 10 times the results wouldn't you do it? Of course you would. You are smart, unlike the hamster.

Cardio for fat loss is best when done in short bursts like sprints. For example; when you perform a constant 60 minutes in your target heart rate zone you will burn X number of calories depending on your bodyweight and muscle density.

If you were to instead perform 20 short bursts really fast for 30 seconds followed by 30 seconds of rest you will have burned X times 10 the amount of calories during the 60 minute session and you only went 20 minutes! Not only that, but when you perform long constant cardio you stop burning calories when you step off the treadmill. If you were to perform short bursts, your caloric expenditure will continue for 78 more hours!

Just think of the possibilities! You would only be on the treadmill for around 20 minutes at a time, but to your body it would seem like it was exercising for over three days straight!

Don't be a hamster! Start incorporating interval training into your program. This will help you blast through any plateaus and keep your body primed for fat loss. Here is a great workout that you can try for yourself.

Get on a treadmill and set the speed to a mild pace for two minutes. Then alternate between hard and mild every minute for 16 minutes. Finnish up with a two minute cool down at a mild pace. You can also do thirty second intervals if going a full minute is too difficult. Give it a try. It will save you some time, and burn ten times the fat of conventional cardio sessions!

Source: http://ezinearticles.com/?Hamsters-Are-Stupid&id=1834017

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