Fit Tip

Tired, tired, tired, bored, bored, bored?!  I'm always suggesting shaking things up and (I'm speaking to  myself here), sometimes its just too much work to find something new.  Heaven forbid actually trying it~

This week add the Offset Squat to your leg routine:

• Hold a medicine ball (or anything handy that will comfortably sit on your shoulder) on right shoulder, place left hand on hip.  Stand with feet wider than shoulders.
• Squat until thighs are parallel to the ground.
• Push through heels as you rise up. 
• Repeat (10-15 reps)
• Hold ball on left shoulder on the next set.

(MacGyver  suggests trying water bottles/jugs, dumbbells/kettle bells, a small bag of pet food, Costco sized shampoo or whatever, a large text...)

Work it out!  No excuses!

 

Fit Tip from Dr. Oz

Since I didn't post on my usual Wednesday, I had already planned all that I was going to write today.  My usual schedule dictates that I check my email prior to posting on my blog...so you know that's how it went.  I recieved an email from ShareCare yesterday and I couldn't help but love this article!  Hope you do as well.  (and all you cuties under 40, I think this works for all of us-male/female/juniors/more matures)

To conquer your over-40 belly once and for all, follow my easy 5-step plan:
1. Eat in Reverse: How would you like to blast off belly fat by eating spaghetti for breakfast? You can! As a general rule of thumb, eat carb-heavy meals early in the day so they get burned off rather than stored as belly fat. At dinnertime, do the opposite: Focus on eating lighter, mostly protein-based meals.

2. Create a Fiber Pack: All women over 40 should consume 25 grams of fiber per day to stay healthy. As an added benefit, fiber helps you stay full. However, you don't want to consume all your fiber at once or you'll get bloated.

3. Drink One Glass of Red Wine Daily: With age comes more responsibilities and often more stress, which directly affects the belly by inflaming fat cells and causing weight gain. Studies have also shown a link between a moderate amount of alcohol consumption and less belly fat. Reduce stress where you can and also drink one glass (6 oz) of red wine a day. It'll help you relax and also provides antioxidant-rich resveratol, known to reduce inflammation.

4. Confuse Your Muscles: Here's something that may surprise you: Muscles get accustomed to doing the same exercises, and when you're not challenging them, you stop burning as much fat. To address this dilemma, change your exercise routine.

5. Make a Belly Band: A lot of women turn a blind eye to their waist size, but that's a dangerous mistake. Women with waists larger than approximately 32 inches are at risk for heart disease, diabetes, stroke and cancer. Make a belly band by placing a ribbon around the center of your waist and cutting it to size with a pair of scissors. Use this band to track your waistline daily, and make sure you're staying within the range of 32 inches or less.

Fit Tip continued

As a continued nag about setting a schedule, remember that we all make time for things we really want (to do)!  Make staying fit and healthy what you really want today. 

Prioritize now!

Fit Tip

I've heard it for the last three and a half years (and have been guilty of saying it myself!) "I'm too busy to..."

I know its not my first post on this subject but as you well know, I always rant about what's going on with me at the moment.

Schedule, schedule, schedule!  I realized the day-exactly that I stopped teaching, how much I relied on a set schedule.  I loved knowing work started each day at 7:45, lunch bell rang and signaled my meal at 12:30, planning period was at 1:45, and the release bell at 3:40.  I did the same activity at the same time each day:  wake, cleanse, food, coffee, copy making, Period 2, 3, 4...phone calls, and planning outside activities.  Even Ripley became a product of my obsession with scheduling and to this day, we stick to the "school bell" routine for her walks and eating. 
I find the busier my schedule, the more I can accomplish.

I'm not suggesting you get all locked in and crazy, but I do think the advantages outweigh the disadvantages.

• Schedule a time to make your grocery list.  Schedule what days you'll prep the food and what meals will occur on which days.  Plan it!
• Snacks need prep too, so include those in the above schedule.
• Schedule when you'll grocery shop.
• Schedule when you will exercise.  If today doesn't include a full 30 minutes of free time for exercise, schedule the 5-10 minute breaks you intend to use for activity (conference call at 2:45?  take your phone on a stroll...)
• Schedule at least 30 minutes to exercise!  Put it in ink, share it with your family/colleagues/friends.
• Schedule 10 minutes for yourself.  Kids, magazine, TV, silence...it only takes 10 minutes to revive yourself.

Make it a proper schedule and post it so that it is visible.  The entire family should know what's going on and when.  Don't use those around you as an excuse to not accomplish what's best for your health!
Schedule some healthy today.