I was reading an article in a men's fitness magazine (yeah, I'll read anything!) and came across an article about 50 fat burning tips. I didn't agree with all 50 and after all, I am NOT a man, but some of them sounded pretty sound to me, so this is the list I came up with:
1. Lean protein
2. Whole grain carbs
3. Good fats, especially Omega 3's
4. Add eggs and grapefruit to your diet
5. Apples are good for you
6. Spice things up - eat hot peppers
7. Go nuts for almonds, walnuts and Brazil nuts
8. Eat organic whenever possible
9. Drink green and black tea
10. Drinking a couple of glasses of cold water temporarily boosts metabolic rate
11. Whey protein
12. Eat fish high in Omega 3's
13. Make some weight lifting workouts heavy weights
14. Mix up training by lifting lighter with more reps some of the time
15. Rest less in between weight lifting sets to burn more and faster
16. Tuning in to music while working out can boost your workout level and intensity
17. Do cardio after lifting weights
18. Stagger tough workouts. Two 30 minute sessions of working out may help you work more intensely than one 1 hour session.
19. Working out between 5 and 7 pm boosts metabolism while you are resting (sleeping) later
20. Get up and stretch at least every 20 minutes while at the computer or watching TV
21. Get a minimum of 7 hours sleep every night
22. Chew gum
23. Walk or ride bike instead of driving any time you can
Tuesday, July 14, 2009
Sunday, July 12, 2009
Running
Another segment I found quite interesting from the Jillian Michaels' radio show was about running. Jillian stated she does like to run, but does because it is great exercise. I started running about a year and 1/2 ago, but have to confess...it hasn't gotten much easier!
Here are some tips Jillian shared about running:
1. Wear the right shoe. Have feet and "strike" measured at a good running shoe store. A running expert there will be able to steer you toward the best shoe for your strike pattern. (Strike is how your foot hits the ground - rolling inward, rolling outward, hitting the ball of your foot versus the heel, etc.)
2. Have good running posture.
Here are some tips Jillian shared about running:
1. Wear the right shoe. Have feet and "strike" measured at a good running shoe store. A running expert there will be able to steer you toward the best shoe for your strike pattern. (Strike is how your foot hits the ground - rolling inward, rolling outward, hitting the ball of your foot versus the heel, etc.)
2. Have good running posture.
- Head up looking at the horizon
- Shoulders back and steady
- Body vertical - not leaning forward
- Shorten strides
- Hands below heart level
- Heel of foot should strike under your hips, not way out in front or behind
3. Work with a running coach for a couple of sessions.
Friday, July 10, 2009
Perfect Weight Loss Day
I have been listening to the Jillian Michaels' radio program. It airs on Sunday mornings, but you can access it by logging in to Jillian's website at www.jillianmichaels.com and listen anytime during the week.
One of Jillian's segments this week was to describe a "perfect" weight loss day. Here is the gist
1. 60 minutes of intense exercise per day. 2 30-minute sessions are ok.
2. Eat every four hours - protein and good carb
3. Caffeine - up to 200 mg. a day, but not after 3pm
4. 60-80 oz. of water
5. Move around as much as possible. For example: stand when talking on the phone instead of sitting, get up every 1/2 hour from the computer and stretch, take stairs instead of elevator, ride bike instead of driving the car a mile or two, etc.
One of Jillian's segments this week was to describe a "perfect" weight loss day. Here is the gist
1. 60 minutes of intense exercise per day. 2 30-minute sessions are ok.
2. Eat every four hours - protein and good carb
3. Caffeine - up to 200 mg. a day, but not after 3pm
4. 60-80 oz. of water
5. Move around as much as possible. For example: stand when talking on the phone instead of sitting, get up every 1/2 hour from the computer and stretch, take stairs instead of elevator, ride bike instead of driving the car a mile or two, etc.
Friday, June 12, 2009
Allergies!
I am allergic to grass. I just happen to live in the "grass seed capital of the world". Grass is pollinating right now. I am miserable!
I know, I know...I say no excuses when it comes to weight management. Let's just say, I have done the best I could for the past three weeks.
I am not sleeping but three or four hours, then have to get up because I am so stopped up I can't breathe.
It has been hard to go to the gym - one reason, no sleep = no energy, but the other reason is I can't breathe there either. I have gone on the days I could...only twice this past week. Better than no times...given the circumstances.
I HAVE had control of my eating and have continued to eat clean, healthy, organic food. I have been mindful of my dairy allergies and know that if I have any dairy during this time, my allergy symptoms will only be worse. So...not even a morsel of cheese for me during the past three weeks.
What I have been doing for the allergies:
1. Eating a teaspoon of local honey every day. Supposedly, local honey has the local pollens in it (makes sense when you think about it) and a small dose every day helps your immune system to adjust to those pollens. I don't like anything sweet and boy, it that honey sweet! So, I mix it with the juice of 1/2 a lemon. I remember my mom giving me that as a child for coughs.
2. Extra Vitamin C. I drink a cup of hot water with the juice of 1/2 a lemon squeezed in it every morning. In addition to that, I am using the juice of another 1/2 lemon with the honey (see #1). I am also eating lots of delicious local strawberries right now, which have lots of Vitamin C.
3. Stinging Nettle. I found from several sources researched that Stinging Nettle taken in capsule form twice a day will help alleviate allergy symptoms. It helps if you start taking it before the allergens hit you. I already have a note on my calendar to start taking it during the middle of May next year!
Whether it is in my head (no pun intended) or all the home remedies are actually helping, I don't know, but I do feel a tad better. I am ready to be back to "normal", sleep a good night's sleep every night and do my regular workouts.
If you have some other natural remedies for allergies/hay fever that works for you, please let me know. Thanks!
I know, I know...I say no excuses when it comes to weight management. Let's just say, I have done the best I could for the past three weeks.
I am not sleeping but three or four hours, then have to get up because I am so stopped up I can't breathe.
It has been hard to go to the gym - one reason, no sleep = no energy, but the other reason is I can't breathe there either. I have gone on the days I could...only twice this past week. Better than no times...given the circumstances.
I HAVE had control of my eating and have continued to eat clean, healthy, organic food. I have been mindful of my dairy allergies and know that if I have any dairy during this time, my allergy symptoms will only be worse. So...not even a morsel of cheese for me during the past three weeks.
What I have been doing for the allergies:
1. Eating a teaspoon of local honey every day. Supposedly, local honey has the local pollens in it (makes sense when you think about it) and a small dose every day helps your immune system to adjust to those pollens. I don't like anything sweet and boy, it that honey sweet! So, I mix it with the juice of 1/2 a lemon. I remember my mom giving me that as a child for coughs.
2. Extra Vitamin C. I drink a cup of hot water with the juice of 1/2 a lemon squeezed in it every morning. In addition to that, I am using the juice of another 1/2 lemon with the honey (see #1). I am also eating lots of delicious local strawberries right now, which have lots of Vitamin C.
3. Stinging Nettle. I found from several sources researched that Stinging Nettle taken in capsule form twice a day will help alleviate allergy symptoms. It helps if you start taking it before the allergens hit you. I already have a note on my calendar to start taking it during the middle of May next year!
Whether it is in my head (no pun intended) or all the home remedies are actually helping, I don't know, but I do feel a tad better. I am ready to be back to "normal", sleep a good night's sleep every night and do my regular workouts.
If you have some other natural remedies for allergies/hay fever that works for you, please let me know. Thanks!
Wednesday, June 3, 2009
Good Healthy Dinner Last Night
Grilled salmon
Crispy garlic potatoes
Stir-fried cabbage
Indoor grilled salmon seasoned with Cajun seasoning and grilled for 8 minutes.
Crispy garlic potatoes - Garlic, dried thyme, salt, pepper and a tablespoon of olive oil. Mix the ingredients and coat the potato pieces by stirring with a spatula. Bake on baking sheet in oven at 475 for 20 minutes, stirring once at 10 minutes.
Stir-fried cabbage - Cabbage shredded and stir-fried on medium-high until crisp-tender, seasoned with salt, pepper and a sprinkle or two of Mrs. Dash's spicy.
Crispy garlic potatoes
Stir-fried cabbage
Indoor grilled salmon seasoned with Cajun seasoning and grilled for 8 minutes.
Crispy garlic potatoes - Garlic, dried thyme, salt, pepper and a tablespoon of olive oil. Mix the ingredients and coat the potato pieces by stirring with a spatula. Bake on baking sheet in oven at 475 for 20 minutes, stirring once at 10 minutes.
Stir-fried cabbage - Cabbage shredded and stir-fried on medium-high until crisp-tender, seasoned with salt, pepper and a sprinkle or two of Mrs. Dash's spicy.
Tuesday, June 2, 2009
Beaching it for the Weekend
My husband and I went to the beach last weekend for three days and nights. The first night we got there in time to take a long walk on the beach.
Then I ran on the beach every morning...about three miles, I think.
We also took our bikes and did a lot of cycling. Where we live is rather flat so riding around the coastal village was more of a challenge to us.
Running on the beach hardly seems like exercise.
Then I ran on the beach every morning...about three miles, I think.
We also took our bikes and did a lot of cycling. Where we live is rather flat so riding around the coastal village was more of a challenge to us.
Running on the beach hardly seems like exercise.
Friday, May 22, 2009
Update for the Week
Great week! I went for bike rides or ran every day this week, plus a couple days of lifting. I got a massage on Monday...long overdue and felt wonderful!
Today I just got back from a new bike route. 13.2 miles. The way I know this is to route your runs and rides with www.mapmyrun.com. My sister told me about this website a year or so ago. It challenges to me to walk and ride further, then come back and map it to see what I have done. Try it. Very cool!
Today I just got back from a new bike route. 13.2 miles. The way I know this is to route your runs and rides with www.mapmyrun.com. My sister told me about this website a year or so ago. It challenges to me to walk and ride further, then come back and map it to see what I have done. Try it. Very cool!
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