Friday, December 30, 2011

New Years Goals

Are you setting any health or fitness related New Years Resolutions??

Heres a few tips to ensure you succeed!!

Set reasonable goals...
To lose 1lbs a week is a reasonable amount, 7lbs a week isn't..

Goals should be specific, have numbers, times, and strategies included.

my goal is to do 20 minutes of cardio 5 days a week.

Write your goal down - and put it somewhere you will see it every day: On the fridge, on your mirror ect..

Share it with someone (post it in comments!!) - that way you are held accountable

Don't be too hard on yourself!!

And make sure to reward yourself
-rewards can be done at certain milestones and when you reach your goal.

Don't give up.

Good luck and take a minute to read this..

 If you’ve lost one pound. If you’ve lost a hundred pounds. If you’ve kicked your junk-food habit. If you’ve eaten a vegetable today. If you walked a block today. If you ran a mile. If you put down a glass of Coke. If you drank five glasses of water. If you’ve cut 1000 calories or if you’ve cut 100, take a second to marvel at how far you’ve come and how far you’re able to go.

Thursday, December 29, 2011

Wednesday, December 28, 2011

Tuesday, December 27, 2011

30 minute work out

After the holidays it can be hard to be motivated to get back to the routine of eating normally and exercising.

Follow this link to Tone It Up for a 30 minute workout to jump start your exercise routine!


Here is preview of some of the exercises


Friday, December 23, 2011

This Christmas

After dinner,  go for a walk with the family before you have dessert.

Go out and look at the lights, maybe take a toboggan out with you

Not only will it be great quality time... you will be getting your daily exercise!

Thursday, December 22, 2011

Dear 16 Year Old me

I may have posted this before.
But I think the message can be repeated.

If you are planning a holiday trip 
please skip the tanning bed
pack your sunscreen

and check your skin. every day.

Wednesday, December 21, 2011

Santa Baby Workout


I am off to do this workout right now.
I probably wont be able to walk tomorrow.

For a printable version Click Here


If you just do one thing for yourself today - Walk.

Researchers at the University of Pittsburgh found that walking six to nine miles per week can protect your brain and improve your memory. According to the researchers, the reason we start to get a bit more foggy-headed as we age is because our brains start shrinking. The study discovered that older people who had kept active had maintained more brain mass--reducing their risk of memory loss by half.

Read More

Tuesday, December 20, 2011

Neti Pot Dangers Please Read

This is scary I love my neti pot and I rely on it every time I get the sniffles.

But after 2 people in the USA have died from Brain eating amoebas 
doctors are saying DO Not Use Tap Water in your neti pot

Doctors are recommending switching to nasal spray or vicks

But if you still want to use your neti pot it is being strongly recommended that you use filtered or distilled water

and  wash your neti pot
it can be places in the dishwasher.

Wake Up

Monday, December 19, 2011

Friday, December 16, 2011

What happens when you stop smoking

Everyone knows smoking is bad for them. Most smokers pretend that smoking isn't bad for them.... 

Whether or not you can see or feel the effects your cigarette is having on you... it is negatively affecting your health.

So here are a few health benefits you will have within minutes of quitting.

* In 20 minutes your blood pressure will drop back down to normal.
* In 8 hours the carbon monoxide (a toxic gas) levels in your blood stream will drop by half, and oxygen levels will return to normal.
* In 48 hours your chance of having a heart attack will have decreased. All nicotine will have left your body. Your sense of taste and smell will return to a normal level.
* In 72 hours your bronchial tubes will relax, and your energy levels will increase.
* In 2 weeks your circulation will increase, and it will continue to improve for the next 10 weeks.
* In three to nine months coughs, wheezing and breathing problems will dissipate as your lung capacity improves by 10%.
* In 1 year your risk of having a heart attack will have dropped by half.
* In 5 years your risk of having a stroke returns to that of a non-smoker.
* In 10 years your risk of lung cancer will have returned to that of a non-smoker.
* In 15 years your risk of heart attack will have returned to that of a non-smoker.

Smokers who get help from their doctor either through information, help-lines, or medication are more likely to quit the dirty stinky lethal habit for good.
Do yourself a favour - talk to your doctor about quitting smoking today.

Thursday, December 15, 2011

Take the stairs

Need another reason to take the stairs??

A new study shows that taking the stairs 
not only burns calories, gets your heart rate and breath rate up -
 ( as in... its physical activity)

it is also faster than taking the elevator.

Monday, December 12, 2011

Take care of yourself

The holidays can be stressful and busy for people.
Make sure to take care of yourself this season.

The list includes...

5 minute mini-breaks
Get enough sleep
Make a gratitude list 
Go for a long walk
Drink Tea
and more

Friday, December 9, 2011

What goes into potato chips....

A campaign from the British Heart Foundation...

Reminding us that what goes into our snacks goes into us.

1 in 5 kids in the UK eat 9L of oil a year 
from eating two bags of crisps (chips) a day.

Wednesday, December 7, 2011

Monday, December 5, 2011

Make Death Wait

a chilling reminder from the heart and stroke foundation
that heart disease is the number one killer of women.

take care of your heart.
exercise. eat healthy. relax. laugh. 

Friday, December 2, 2011

Killer Abs

Follow this Link to get an intense interval focused on your abs.

Thursday, December 1, 2011

Holiday Weight Gain

During the Holidays (American Thanksgiving - New Years)

The average North American gains about 1 pound

Not 7-12 like some people might have you think (i.e. gyms with new years deals)

And 1lbs doesn't sounds like a lot.

But most people don't LOSE the 1lbs they gain during the holidays

And since  Most Adults gain about 1-2 pounds a year 

that means that much of midlife weight gain can be attributed to holiday weight gain.

Watch what you eat this holiday season

Stick to water instead of high calorie beverages

Go easy on the sauce, gravy and butters

Never go to a holiday party hungry

Take small portions the first time around so if you go back for seconds you don't feel too guilty

Don't Hang out by the Food

And Get 30 Minutes of Physical Activity a Day.
-try going for a walk, getting on the stationary bike, go tobogganing or skating

Or Split it Up through out the day
Its Okay to get 3, 10 minute bouts of exercise during the day.

Monday, November 28, 2011

Leg Workout

Last week (and hopefully this week) I did this Leg workout twice.

I got my inspiration from Itty Bits of Balance 10-10-10 leg workout  - Which you can find HERE

I did 25 minutes on the bike at about 60-80% of my max heart rate (Max HR =220-age)
Then I cranked up the levels and sprinted for 1 minute

I did 10 of Each - 2 sets

Sumo Squats

Front Lunges (5 each leg)

Side Lunges (5 each leg)

Then I did 10 reps, 2 sets of each of these

Calf Raises

The we get a little Jane Fonda

Outer Thigh Lift (10 each leg)

Inner Thigh Lift (10 Each)

I finished by doing as many sit ups as I can
and then stretching

Friday, November 25, 2011

Don't Believe Everything you See

Britney Spears allowed the pre-altered images of her Candies Ad's to be released
To remind girls and women to be realistic about their body image

and remember... You can't believe everything you see.
Photoshop can do wonders for your figure.

Im pretty sure they even made her forearm skinnier...

Thursday, November 24, 2011

15 minute full Body

Real Simple has a 15 minute full body Exercise Ball workout.

Do it.

You have a spare 15 minutes, I know you do - you're surfing the internet!

Click the link to find out how many reps, sets or how long to hold each move.
Let me know what you think!

Tuesday, November 22, 2011

Monday, November 21, 2011

Girl's Got Legs

Did you ever notice that Carrie Underwood has killer legs??

Well besides eating a very strict vegetarian diet, eating 1500 calories a day
and Doing cardio such as running and kickboxing 3 times a week...

Here are some of the very same leg exercises she does.

Back Lunges with a Bicep Curl
From a standing position, step backwards into a deep lunge, then come back into a standing position, while also doing a bicep curl with free weights. Do 15 for each leg for two or three sets.
Front Lunges with a Torso Twist
Holding a medicine ball in front on you, step forward into a front lunge, then twist sideways in the direction of the lunge (if you lunge with your right leg, twist towards the right). Do 15 for each leg for two or three sets.
Jump Squats
From the squat position, jump into the air as high as you can, landing back into the squat position. Repeat for 20-25 reps.
Prone Bridge on a stability ball
As you’re lying face down, place your bent elbows on the stability ball with your body completely straight behind you, belly down, feet on the floor, balanced on your toes. Once balanced, hold the position for as long as you can. Build up your reps as you get stronger.

Thursday, November 17, 2011

Tuesday, November 15, 2011

Monday, November 14, 2011

Thursday, November 10, 2011

Burn 100 Calories in just a couple minutes

Im not sure if the calorie count on this is completely accurate
But doing this 2-3 times a day cant hurt.

I have been doing it about twice a day for the last 3 days
and even if Im not actually burning hundreds of calories it feels great

Its quick, fairly easy 
(although I resort to girl pushups half way through)
gets your heart rate up
and works a lot of key muscle groups - legs, arms, tummy.

And even in a few days of doing my coordination is getting better and I can already do 2-3 more push ups (real ones) than before!!

For the rest of the week I challenge you to do this circuit 2 times a day.
Let me know how you feel!!

{make sure when doing squats to stick your butt out behind you like you are sitting on a chair, you want to be able to see your toes} 

Wednesday, November 9, 2011

Mcrib = McGROSS

The McRib is back and it usually comes with a lot of hype

But before you go pick one of these up maybe you should know whats in it....

Among the 70 chemical ingredients that only exist in a lab there is a one that is BANNED in Europe and Australia 

-used to bleach the flour in the bun it is also used to manufacture yoga mats and the soles of shoes 

it is also a "respiratory sensitizer" that potentially contributes to asthma through occupational exposure!

oh yeah and its not even made out of animal rib...

its pig heart, tripe and scaled stomach

Tuesday, November 8, 2011

Glowing Mountain Dew

Adding peroxide and baking soda to mountain dew makes it glow.
cool science experiment - sure
best thing to drink to quench your thirst - probably not.

what else is in there that reacts with the peroxide and baking soda to essentially turn this pop into a glow stick??
I don't know, but Im staying away.
Maybe it's just me but that doesn't look like something I want to ingest.

Friday, November 4, 2011

10-10-10 arm circuit

I found this on the website
I love this site - she combines workouts with meal ideas.

here is the 10-10-10 arm circuit
10-10-10 Arm Circuit Workout
Duration: 25-30 minutes
Warm Up:
  • 5 Minutes: Easy treadmill walk: Incline 3, Speed 3
Part 1:
Part 2:
Cool Down:
  • 5 Min: Walking Cool Down: Speed 3.5

Thursday, November 3, 2011

Wednesday, November 2, 2011

He ran his first marathon at 87....

100 year old man, Fauja Singh, ran the Toronto Waterfront marathon in just over 8 hours.
Guinness Book of World Records wont honour him as the first centenarian to complete a marathon because he doesn't have a birth certificate, only a passport to prove his age.

But I don't care. What he did is amazing.

Not only does that guy look AWESOME for 100,
He ran 26.1 miles...
42.2 Km...

That just blows my mind.

He ran his first marathon at 87.
Which just goes to prove....its never too late.

Tuesday, November 1, 2011

Intervals on the Treadmill ** Updated

Here is a 20 minute treadmill workout
I am going to give it a try!
This is the challenging version...

and it was challenging!! I made it through the first 10 minutes
but then I just walk/jogged for another 20 yesterday.

Here is the beginner 20 minute treadmill interval workout

Thursday, October 27, 2011

Tuesday, October 25, 2011

Breakfast in the Blender

Lately I have been making lots of smoothies....
I put them in the fridge or freezer and have them for a convenient breakfast or when I get home late from work or soccer.

Heres what I've been putting in them...

Oats... put the in the blender first, blend until powdery
Greek Yogurt, just a tablespoon or two (can be frozen in ice cube trays!)
Frozen blueberries
Frozen Strawberries
A big handful of fresh, rinsed spinach
A ripe banana 
Orange Peach Mango juice with plant sterols 

-the oats and spinach blend up so good you don't even notice them but Hello nutrition!!

Fun fact... people who blend their smoothies for longer time - think 2-4 minutes - feel fuller for longer!

Monday, October 24, 2011

Healthy is the New Skinny


This video is the message behind what is probably my new favorite website...

Its about helping girls and women accept their bodies
to change the perception that skinny is better, skinny is beautiful
and to help everyone realize that healthy is beautiful
being healthy, happy, and confident it what we need to strive for.

Please watch the video, share it with your little girl, your teen-age daughters
someone you know who is struggling with their body image.

Being skinny doesn't equal being healthy
and not falling into the fashion industry's narrow definition of beauty doesn't make you ugly or undesirable.

Women everyone need to come together and teach each other, friends and children that it is our health... emotion, physical, social, spiritual health that really matters. 
Not the number on the scale.

I hope to help people to learn to live a more healthy, active, and happy life.
Every body is loved and celebrated here
Every step you take to being more healthy is a step in the right direction.


Friday, October 21, 2011

Happy Healthy Weekend

It's Friday! The weekend is here again. 
I hope you have a fun and relaxing weekend 
with a little time to do something for your self and your health!

Here are some health and fitness related links from around the web

The scary truth of what it would take to look like Barbie

10 simple tips for living healthier

Anitoxidants are good for you 

Public Washrooms are gross

8 Motivating at home exercise DVDs

5 Tips for Beginning a New Healthy Life

Inspiration to do those arm exercises 

Have a happy and healthy weekend!

You wont get much done...

so why do we only exercise on the days we feel like it...

Wednesday, October 19, 2011

Wake Up Workout

repeat this cycle 2x right when you wake up in the morning 
 50 jumping jacks. 5 pushups. 20 sit ups 
20 mountain climbers. 30 second plank. 7 burbees.
 total body
before your brain even knows what you are doing.

and... heres a little motivation

Monday, October 17, 2011

So handy!!

a water bottle that can hold you key, money and credit cards
where do I find one?

Tuesday, October 11, 2011

reach your goal

moves to help you reach your goals and target specific areas.  

Thursday, September 29, 2011

Food for your Tummy

Its important that you get adequate nutrition even if you are trying to lose weight.
Make sure you are getting healthy fats and proteins with every meal
They take a long time to digest
Keep you feeling fuller longer
Provide you with essential nutrients
Protein is essential for proper cell development... including building muscles.
Below are 12 foods to try to add into your diet...

Tuesday, September 27, 2011

live longer and healthier...

10 steps toward a longer healthier life
1. Don’t smoke.
2. Build physical and mental activities into every day.
3. Eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and trans fats.
4. Take a daily multivitamin, and be sure to get enough calcium and vitamin D.
5. Maintain a healthy weight and body shape.
6. Challenge your mind.
7. Build a strong social network.
8. Protect your sight, hearing, and general health by following preventive care guidelines.
9. Floss, brush, and see a dentist regularly. Poor oral health may have many repercussions, including poor nutrition, unnecessary pain, and possibly even a higher risk of heart disease and stroke.
10. Discuss with your doctor whether you need any medication—perhaps to control high blood pressure, treat osteoporosis, or lower cholesterol—to help you say healthy.

[source: harvard medical school]

Wednesday, September 21, 2011

Tuesday, September 20, 2011

Friday, September 16, 2011

Im bored

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