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Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts

Thursday, December 24, 2009

'twas the night before fitness...er, Christmas.




‘Twas the night before Christmas, when all through the gym
Not a treadmill was running, no bike was a-spin;

The towels were rolled by the front desk with care,
In hopes that all fit ladies soon would be there;

But this fit lady was fast asleep in bed,
While visions of tempo runs danced in my head;

Then my alarm, in its loudness, went off with a clap,
Waking me up from my long winter’s nap,

When out on the street there arose a pitter-patter,
I sprang from the bed to see what was the matter.

Down the stairs I ran just like Paula Radcliffe
(If she broke an ankle and her knee was stiff).

The sun in the east crept up steady and slow
Trying to convince me it wasn’t ten below,

When, who just happened to run by in a blur,
But Girls Gotta Move and eight fitness bloggers,

With my fitness slave drivers, so lively and quick,
I knew in a moment I was in for it.

More rapid than eagles their orders they came,
And they whistled, and shouted, and called us by name;

Run, Eat, Repeat! McSlacker! now, Tina and Jenna!
On MizFit! Jogger’s Life! Let’s go Fit Bottomed Girls!

To the end of the race! you won’t hit the wall!
Now sprint away! sprint away! sprint away all!”

And these runners had endorphins in great supply,
When they met with a hill, up to the top they’d fly,

So up to Central Park the ladies they flew,
With a group full of athletes—marathoners too.

And then, in a twinkling, I heard on the street
Prancing and pounding of many little feet.

As I drew in my gut, and was turning around,
Down the trail Girls Gotta Move came with a bound.

They were dressed in spandex, from their head to their feet,
And their clothes were stained with bits of cream of wheat;

Racing bibs were safety-pinned right onto their backs,
And they weren’t followers—they were leading the pack.

Their abs—how they rippled! Their quads were so cut!
Their can-do ‘tude pulled me out of a running rut!

Their broken-in shoes were laced up like the pros,
And their quick stretches meant they were ready to go;

Wads of gum were held tightly in their teeth,
Matching sweatbands encircled their heads like wreaths;

They had infectious smiles and flat little bellies,
That made me wish they’d eat a bowlful of jelly.

I felt chubby and plump, like a jolly old elf,
But I really liked them, in spite of myself;

A wink of their eyes, and a twist of their heads,
Made me wonder if I’d soon be dropping dead;

They spoke not a word, but went straight to their work,
They picked up the pace of our run; then turned with a smirk,

And picking up their knees, elbows tucked, breathing deep
They gave us a nod, and the pace we did keep;

They ran to the finish, and to the team gave a grin,
Knowing our running obsession was to begin.

But I heard them exclaim, ere they ran towards the sun,
“Good health to all, you guys gave us a run!”

{source}

Friday, December 18, 2009

have a healthy weekend!




Simple appetizers! Some looks complicated, but they all look delicious! (shrimp, anyone?)

Heart healthy gifts from the kitchen.

Here are some delicious must-have Christmas recipes!

The top 10 over-rated health foods of 2009...interesting!

Some tips for keeping extra holiday friction out of your relationship!

So it's a little late for an advent calender...but pick your favorite! 25 healthy holiday goodies!

4 back strengthening exercises.

Professions with the most risk for catching the cold/flu.

Some tips to soothe a sore throat.

be safe preparing for Christmas!

Thursday, December 10, 2009

Fitness Basics &; Getting the Most from Your Workout


The Mayoclinic offers some advice on starting a fitness program. It's important to remember that starting a fitness program doesn't mean tomorrow you will run a marathon when you haven't exercised in weeks. Exercisings is one of the greatest things you can do for your health, but it doesn't have to be monumental. Consistently and correctly, small amounts of exercise can do so much good for your body.

First, Mayoclinic says to think of your goals. What exercises do you like? Acknowledge your limitations before you begin a program.

Stretching and Flexibility

Stretching is a powerful part of any exercise program. Most aerobic and strength training programs inherently cause your muscles to contract and flex. Stretching after you exercise promotes equal balance. Stretching also increases flexibility, improves range of motion of your joints and boosts circulation. Stretching can even promote better posture and relieve stress.

As a general rule, stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility. When you're stretching, keep it gentle. Breathe freely as you hold each stretch. Try not to hold your breath. Don't bounce or hold a painful stretch. Expect to feel tension while you're stretching. If you feel pain, you've gone too far.

Aerobic Exercise

Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood. Better yet, aerobic exercise can be done in short bursts or longer sessions. So what are you waiting for?

For many people, walking is a great choice for aerobic exercise. In fact, walking is one of the most natural forms of exercise. It's safe, it's simple — and all it takes to get started is a good pair of walking shoes and a commitment to include aerobic exercise in your daily routine.

Of course, there's more to aerobic exercise than walking. Other popular choices include swimming, bicycling and jogging. Activities such as dancing and jumping rope count, too. Get creative!

Strength Training

Strength training can help you tone your muscles and improve your appearance. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently. Better yet, strength training doesn't take as long as you might think. For most people, two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient.

Strength training can be done at home or in the gym. Free weights and weight machines are popular strength training tools, but they're not the only options. You can do strength training with inexpensive resistance tubing or even your own body weight. With proper technique, you may enjoy noticeable improvements in your strength and stamina in just a few weeks.
The Mayoclinic gives advice on eating and exercise and how to time the two for maximum results.

  • Eat a healthy breakfast. Wake up early enough to eat breakfast. Most of the energy you got from dinner last night is used up by morning. Your blood sugar may be low. If you don't eat, you may feel sluggish or lightheaded while exercising. If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
  • Time your meals based on their size. Eat large meals at least three to four hours before exercising. You can eat small meals two to three hours before exercising.

    Most people can eat snacks right before and during exercise. The key is how you feel. Do what works best for you.

  • Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded. If you're short on time before your workout, and your choice is candy or nothing, eat the candy because it can improve your performance, compared with eating nothing. But keep in mind, all candy is high in sugar and low on nutrients, so a snack of yogurt and a banana would be a better choice. Know that for some people, eating something less than an hour before exercise can cause low blood sugar. Find out what works for you.
  • Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Women, in particular, may need protein after resistance training.

They also remind you to eat carbohydrates, especially cereals, breads, vegetables, pasta, rice and fruit. You should also drink plently of water and remember your past experience. Eat what feels good for you and don't try to overload your stomach or your body!

Remember, exercising is important, but you can do it at your own pace and accomplish your health goals with an individual plan.

A good goal is starting with 15-30 minutes of aerobic exercies (remember that walking to school can count!), adding a day or two of streching or strength training during the week. Try to build to an hour a day, and see the FAQ for the 2008 recommended guidelines for adults.

Thursday, November 19, 2009

have a healthy weekend!


Need some more Thanksgiving food ideas? Here's some delicious looking sides! (and why we eat what we do for Thanksgiving).

While you're making all those great dishes, here's how to not get super-stressed about it.

And don't make these: 13 fattiest Thanksgiving foods. (bacon/apple pie? cute mashed potato sundae and krispy kreme for dessert....yum!)

Everything you need to know about turkey for Thanksgiving.

10 forgotten winter fruits and veggies and how to cook with them.

Some yummy fall casseroles.

Gourmet meals in less than 20 minutes? Yes, please!

How to make a healthier sandwich.

Here's some healthy living tips

Five healthy snacks that fill you up.

Everything you ever wanted to know about fruit.

10 exercise secrets

Successful exercise tips

One more set of tips. Including: when to eat, different kinds of exercise and sports drinks

10 tips for healthy eating in college.

College eating and fitness tips 101.

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