Monday, August 24, 2015
Bed time habits...
The Top 3 Before-Bed Habits For Weight-Loss Success
If your bedtime ritual is getting in the way of those skinny jeans, you're not alone! Late-night routines can ruin a day of healthy habits, winding up the scale rather than winding down your day. If you find yourself sticking to your diet throughout the day but often breaking before bed, then keep these three tips in mind to stay on track and sleep tight.
Thursday, August 20, 2015
Tuesday, August 18, 2015
New runner advice
This May Be the Best Advice For New Runners
If you've always wanted to run but don't know where to start, everything from words of encouragement from a fellow runner on the track to knowing that runners come in all shapes and sizes can help motivate you to stick with it at the beginning, when running a mile can seem unimaginable. But many times, finding the courage and motivation to stick with it can still be an uphill battle. So we asked Erica Schenk, 18, who provided serious motivation for real girls and new runners everywhere as the plus-size cover model for the August 2015 issue of Women's Running, for her best advice for anyone who needs a little extra push at the beginning of their running routine.
As a decade-long runner, Erica has some sound tips for beginners: "Start off with a friend, either a veteran to running or a friend who is a newbie too," she says, and also stresses the importance of proper hydration and a pre-workout snack to help set you up for success (her pro move: add a drop of peppermint oil into your water bottle to help you feel refreshed while you're on your run). But we think Erica's best advice for anyone who thinks their size is holding them back may be something you can do from your desk or couch: "Google 'Olympic plus-size athletes,'" she suggests. "They come in all shapes and sizes. Yes they can do incredible things slightly out of reach for a lot of us but it proves that you can be an incredible athlete and plus size." Instead of worrying about what people may think of your new hobby, "if running makes you feel happy and healthy, don't let culture hold you back," she says.
As a decade-long runner, Erica has some sound tips for beginners: "Start off with a friend, either a veteran to running or a friend who is a newbie too," she says, and also stresses the importance of proper hydration and a pre-workout snack to help set you up for success (her pro move: add a drop of peppermint oil into your water bottle to help you feel refreshed while you're on your run). But we think Erica's best advice for anyone who thinks their size is holding them back may be something you can do from your desk or couch: "Google 'Olympic plus-size athletes,'" she suggests. "They come in all shapes and sizes. Yes they can do incredible things slightly out of reach for a lot of us but it proves that you can be an incredible athlete and plus size." Instead of worrying about what people may think of your new hobby, "if running makes you feel happy and healthy, don't let culture hold you back," she says.
Monday, July 27, 2015
Weekly Loss
Weekly Exercise Schedule For Weight Loss
In order to lose one pound a week, you need to burn 3,500 calories per week or 500 per day. But exercise is just one piece of the weight-loss puzzle; if you utilize diet changes by cutting calories, then you won't be bound to intense 500-calorie-burning workouts every day. The chart below will give you an example of how to exercise and cut calories in order to burn 3,500 calories per week.
*Check with your doctor before starting any type of exercise plan.
This is just an example of how you can break down your weekly workouts, so you can mix it up as you see fit with your schedule and exercise preferences. Each week, it's best to include at least four cardio workouts (mix up the types and always stretch afterward) and two to three strength-training workouts. And don't forget to throw in days of rest so your muscles have time to recover and get stronger.
**Calculations for calories burned are based on a 130-pound woman. Check this SparkPeople website for more accurate calculations based on your weight.
Drop 1 Pound by Next Week With This Plan
If you're trying to drop pounds and are new to the whole exercise scene, then knowing exactly what to do can be a struggle. Since cardio, strength training, stretching, and days of rest are all equally important, here's a weekly schedule to help you balance it all out and still see results.*Check with your doctor before starting any type of exercise plan.
| Day | Workout | Diet | Caloric Deficit |
|---|---|---|---|
| Monday | Cardio: 60-minute walking-jogging workout (330 calories) Stretching: 10 minutes (40 calories) | Cut 200 calories | 570 |
| Tuesday | Cardio: 30-minute bike ride at 14 mph (steady-state pace) (270 calories) Strength training and stretching: 60-minute fast-paced yoga class such as Vinyasa (269 calories) | Cut 50 calories | 589 |
| Wednesday | Rest day or take a 20-minute walk at a 20 minute/mile pace (66 calories) | Cut 250 calories | 316 |
| Thursday | Cardio: 60-minute indoor cycling class (413 calories) or 45-minute vigorous swim (446 calories) Strength training: 20 minutes (119 calories) — if you biked: 10-minute arm and shoulder workout and flat abs workout — if you swam: 10-minute leg and butt workout and 10-minute tighter-core workout Stretching: 10 minutes (40 calories) | Cut 50 calories | 655 |
| Friday | Cardio: 20-minute run at 10 minute/mile pace (180 calories) Strength training and stretching: 60 minute fast-paced yoga class such as Ashtanga, Vinyasa, or Power (269 calories) | Cut 50 calories | 499 |
| Saturday | Cardio: 60-minute Zumba class (324 calories) or 60-minute hike/snowshoe (324 calories) Strength training: 20 minutes (119 calories) — 10-minute arms and core workout Stretching: 10 minutes (40 calories) | Cut 100 calories | 583 |
| Sunday | Rest day or take a 20-minute walk at a 20 minute/mile pace (66 calories) | Cut 250 calories | 316 |
This is just an example of how you can break down your weekly workouts, so you can mix it up as you see fit with your schedule and exercise preferences. Each week, it's best to include at least four cardio workouts (mix up the types and always stretch afterward) and two to three strength-training workouts. And don't forget to throw in days of rest so your muscles have time to recover and get stronger.
**Calculations for calories burned are based on a 130-pound woman. Check this SparkPeople website for more accurate calculations based on your weight.
Sunday, July 12, 2015
Checklist...
Tips For Healthy Week
Your Must-Do Checklist For a Healthy Week
Image Source: Shutterstock
Monday, July 6, 2015
Bloated belly...
The Worst Thing to Eat Before the Beach, According to Cameron Diaz's Trainer
When it comes to sustainable weight loss, there's no quick fix that lasts long term. However, if you have just one week to prep before a beach vacation, Cameron Diaz's longtime trainer (and KIND Snacks spokesperson) Teddy Bass has an easy-to-follow food rule that will help you look and feel your best: "cut everything white out."
According to Teddy, most people overeat white foods like salt, sugar, dairy, and white flour; eliminating excessive amounts of these common belly-bloating culprits allows your body to naturally shed pesky water weight. In addition to feeling less bloated, cutting out these foods leaves many people feeling extra energized — an even more important factor when it comes to your confidence on the beach!
If eliminating white foods from your diet leaves you perplexed about what you can eat, focus on stocking your fridge with whole foods like fresh fruits and vegetables, lean protein sources, unrefined carbs, nuts and seeds, and healthy fats. Right now, you might be committing to this clean-eating plan for just one week, but once your body is reaping all the benefits, this is bound to become a more permanent project.
According to Teddy, most people overeat white foods like salt, sugar, dairy, and white flour; eliminating excessive amounts of these common belly-bloating culprits allows your body to naturally shed pesky water weight. In addition to feeling less bloated, cutting out these foods leaves many people feeling extra energized — an even more important factor when it comes to your confidence on the beach!
If eliminating white foods from your diet leaves you perplexed about what you can eat, focus on stocking your fridge with whole foods like fresh fruits and vegetables, lean protein sources, unrefined carbs, nuts and seeds, and healthy fats. Right now, you might be committing to this clean-eating plan for just one week, but once your body is reaping all the benefits, this is bound to become a more permanent project.
Image Source: Shutterstock
Thursday, July 2, 2015
Here's the reason...
This Might Be the Reason You're Not Losing Weight
When designing a weight-loss meal plan, it might be time to look further down the label than the calorie count and start focusing on upping your protein intake. If you're having a hard time incorporating adequate protein into your diet, here's why it's time to start.
It keeps you satisfied: According to Esther Blum, clinical and holistic dietitian and the author of Cavewomen Don't Get Fat, high-protein foods regulate your appetite since they take more work to "digest, metabolize, and use, which means you burn more calories processing them." With Esther's clients, she's found that many start to shed pounds with more ease once they start to eat more protein.
It repairs muscle tissue: A recent study shows that in addition to a regular exercise routine, doubling your protein intake may be the key to losing fat pounds without dropping muscle mass. According to Tim Rich, a fitness manager at Crunch Gym, anyone doing endurance or strength training needs at least 10 grams of protein right after an intense workout to make sure the body receives the proper nutrients to aid in muscle repair and recovery. This is important to keep in mind as you're choosing the perfect post-workout snack.
It helps you look beyond calories: Sure, knowing the calories in the foods you're consuming is essential to hit your weight-loss goals, but it's not everything. While they might be higher in calories, protein-rich foods such as lean meats, fish, nuts, and pseudograins like quinoa and amaranth round out a healthy (and satisfying) diet and keep energy levels up. If you hopped on board a vegan or vegetarian diet with the hopes of losing weight, make sure you take stock of these high-protein foods that should be incorporated into your diet.
It keeps you satisfied: According to Esther Blum, clinical and holistic dietitian and the author of Cavewomen Don't Get Fat, high-protein foods regulate your appetite since they take more work to "digest, metabolize, and use, which means you burn more calories processing them." With Esther's clients, she's found that many start to shed pounds with more ease once they start to eat more protein.
It repairs muscle tissue: A recent study shows that in addition to a regular exercise routine, doubling your protein intake may be the key to losing fat pounds without dropping muscle mass. According to Tim Rich, a fitness manager at Crunch Gym, anyone doing endurance or strength training needs at least 10 grams of protein right after an intense workout to make sure the body receives the proper nutrients to aid in muscle repair and recovery. This is important to keep in mind as you're choosing the perfect post-workout snack.
It helps you look beyond calories: Sure, knowing the calories in the foods you're consuming is essential to hit your weight-loss goals, but it's not everything. While they might be higher in calories, protein-rich foods such as lean meats, fish, nuts, and pseudograins like quinoa and amaranth round out a healthy (and satisfying) diet and keep energy levels up. If you hopped on board a vegan or vegetarian diet with the hopes of losing weight, make sure you take stock of these high-protein foods that should be incorporated into your diet.
Image Source: POPSUGAR Photography / Lizzie Fuhr
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