Burn More Walking

I started doing little mini-bootcamp sessions at home to get a little calorie burning in.  I was taught to do intervals and seen the difference it can make in just 2 sessions per week.  So when I came across this I wasn’t surprised.

“In this form of exercise, you alternate bursts of fast, intense walking with periods of slower and less-intense walking, which allows your body to recover. In fact, by doing interval walking for a mere 20 minutes every other day, you can shift your metabolism into high gear so that you burn more calories and fat in less time than if you were working out at a steady pace.And there’s a bonus: With interval walking, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat and calories even after you stop exercising! Below are seven tips to help you get the most out of your interval-walking session.”

To view the tips, click here!

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July 24, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Weight Loss Tips. Leave a comment.

Weekend Weight Gain

According to EverydayHealth.com, people consume an extra 200 calories a day on weekends.  I don’t doubt that.  I’m home more, and therefore have access to food more often.  I also indulge in wine and dessert and dinners.

How to avoid the weekend weight gain?

  • Share that fudge sundae with your spouse, friends or kids.
  • Go for tiny tastes, like a mini-cheesecake instead of an entire slice, or a single square of chocolate instead of a whole bar.
  • Eat a healthy breakfast to control your appetite.
  • Eat more whole grains, fruit, and veggies as your day gets started so that you’ll feel full longer and feel satisfied with small splurges.
  • Split an entrée or skip the bread basket when eating out, especially if you want a taste of dessert.
  • Limit your alcohol — drink water or another calorie-free beverage between drinks — or apply those calories to a food you’d enjoy more.

July 24, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. 1 comment.

Oxygen August 2010

New Oxygen is on stands!

Here’s the Covergirl Insider on Amber Elizabeth:

“Three days a week I do a circuit in the gym, mixing plyometrics, mile intervals and various strength-building exercises like squat thrusts. I also do yoga twice a week, a pool workout once, and I get outside for a hike or run twice a week.”

AMBER ELIZABETH’S
MEAL PLAN:

Breakfast: Poached eggs (two whites, one yolk), whole-wheat toast and a grapefruit, or an egg-white breakfast burrito on an Ezekiel wrap.

Snack: A mango or a banana with almond butter.

Lunch: Arugula salad with veggies and goat cheese.

Snack: Almonds

Dinner: A stir-fry with mushrooms, asparagus and chicken with wild brown rice, or turkey burgers on a whole-wheat bun with a side salad or broccoli.

Also, pick this up on newstands before August 9, 2010!

July 19, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Recipes, Weight Loss Tips. Leave a comment.

Stop Binge Eating

From EverydayHealth.com:

Q: I started dieting and exercising about six months ago, and I have a terrible time in the evenings. At dinner and afterward I tend to binge eat, which messes up my meal plan. What can I do to beat this bad habit?

A: This is an excellent question. So many dieters struggle with nighttime eating. I suggest taking the following steps:

  • Examine your diet. Is it overly restrictive? Too often, enthusiasm for losing weight quickly leads to setting calorie goals that are too low. Most women who are trying to lose weight should consume at least 1,200 to 1,400 calories a day. For men, around 1,500 to 1,800 calories a day is typical. You may want to touch base with a registered dietitian for guidance on ensuring that your calorie goals fit your needs.
  • Consider your eating pattern. Are you getting enough calories throughout the day? Are you skipping meals or starving yourself, only to feel ravenous in the evening? Try to space your calories evenly across breakfast, lunch, and perhaps a midmorning or afternoon snack. This will stop you from getting too hungry later in the day, which leads to bingeing.
  • Choose filling foods. Are you eating a healthy balance of carbohydrate, protein, and fat? Are you getting enough fiber and other essential nutrients? A balanced diet rich in fruits and vegetables — and other low-calorie-density foods — can help you feel full on fewer calories and help your diet sustain you through the evening.
  • Pay attention to your emotions. Ask yourself, “What do I really need?” before you have that after-dinner snack. Understanding what is going on with your emotions may provide a clue as to what you really need, and it will help prevent you from automatically reaching for food. Perhaps you are bored. Finding an activity to distract yourself might help. If you happen to be lonely, an activity with other people might be just what the doctor ordered. If you use food to unwind or feel good, look for other things to help you feel good — taking a stroll, exercising, listening to music, or devoting some time to a hobby may be what you need.

 

July 19, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. Leave a comment.

Your Address Can Make You Fat

Article in The Toronto Star at TheStar.com.   Read it!

“In a recent study, researchers at the State University of New York at Buffalo looked at women’s body mass index in relation to their neighbourhoods’ food amenities.

They found that women who lived near a supermarket tended to have a lower body mass index, meaning they were less likely to be obese, than those closer to a convenience store. Most convenience stores don’t offer healthy foods such as fresh fruit and vegetables or whole-grain products.

And the researchers found that residing near restaurant row was associated with widening waistlines. “The greater number of restaurants within a five-minute walk, the higher the woman’s BMI,” explains study author Samina Raja, associate professor of urban and regional planning at SUNY Buffalo.”

July 18, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Fast Food, Weight Loss Tips. Leave a comment.

Jillian Michaels – Tighten Up Your Thighs

From EverydayHealth.com:

Q: I really like how my quads and hams have started tightening up, but my inner thighs have a long way to go. Any suggestions for exercises that will help this area?

A:  Sadly, this is where your body chooses to deposit its fat. Genetically speaking, your body is predisposed to carry weight there, so that will be the last place it’s going to come off. The best thing you can do is watch what you eat and keep training. This will help you lose weight in general — and eventually those problem areas are gonna have to give!That said, if strengthening the muscles in this area is the goal, I prefer old-school Jane Fonda leg lifts. They target the muscle you want to hit without creating bulk. I know this isn’t exactly the answer you’re looking for, but it’s the truth, and if you stay the course, your inner thighs WILL tighten up. Just keep doing what you’re doing! 

July 15, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. 2 comments.

10 Tips for Portion Control

 

From EverydayHealth.com;

1. Measure accurately. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.

2. Learn how to estimate serving sizes. “‘Ballpark’ food portion sizes by estimating serving sizes in comparison to known objects,” says Rose Clifford, RD, clinical dietitian in the department of pharmacy services at the Washington Hospital Center in Washington, DC. “For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards.” Other easy measurements to eyeball include:

  • ½ cup is the size of an ice cream scoop
  • 1 cup is the size of a tennis ball
  • 1 ounce of cheese is the size of a domino

3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.

4. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.

5. Make your own single-serving packs. “Re-portion bulk quantities of favorite foods such as pasta, rice, and cereal into individual portions in zipper bags so that when you’re in the mood for some food you’ll instantly see the number of portions you’re preparing,” says Jennifer Nasser, RD, PhD, assistant professor in the department of biology at Drexel University in Philadelphia.

6. Add the milk before the coffee. When possible, put your (fat-free) milk into the cup before adding the hot beverage to better gauge the amount used.

7. Measure oil carefully. This is especially important because oil (even the healthful kinds like olive and safflower) have so many calories; don’t pour it directly into your cooking pan or over food.

8. Control portions when eating out. Eat half or share the meal with a friend. If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.

9. Add vegetables. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles and sandwiches to add volume without a lot of calories.

10. Listen to your hunger cues. Eat when hungry and stop when satisfied or comfortably full. “Try to gauge when you are 80 percent full and stop there,” says Clifford. “There will be more food at the next meal or snack!”

July 14, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Fast Food, Weight Loss Tips. 1 comment.

6 Fat Blasters

I did some of these in my bootcamps.  If you’ve read, the bootcamps helped me gain muscle and shed some inches, not to mention spend some fun time with girl friends.  Click here for pics of the moves and instructions.

July 14, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Weight Loss Tips. Leave a comment.

Huge, Anyone?

Is anyone watching Huge? I am going to give it a go.

July 7, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Uncategorized. 1 comment.

Running To Lose Weight

“For me running has always been the easy way if I wanted to lose five pounds in a couple of weeks. Running has been the only thing and the quickest thing that works for me. So, I really started running when I came to LA, that would have been back in 1996 when I started with Access—and I was having to stand next to all these Hollywood celebrities. And then I was running consistently.

I’ve been running five days a week now straight for about 3 months and I’ve already lost 12 pounds. That was nice. I do it now five days a week, probably 45 minutes per run. It’s tough to try to fit it all in. But it makes you feel so much better and I enjoy it.”

July 7, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Celebrity, Diet, Exercise, Weight Loss Tips. Leave a comment.

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