Owner: Womens Diet and Fitness URL:http://www.womensdietandfitness.com/WDF Join Date: Sun, 09 Dec 2007 11:07:56 -0600 Rating:0 Site Description: We provide the best diet and fitness tips to help women achieve their fitness goals. Site statistics:Click here
Using Breakfast To Burn Fat 2007-12-11 09:42:49 Here is a good article written by Holly Rigsby, author of Fit Yummy Mummy…
Breakfast
is easily the most overlooked solution when it comes to effective fat burning tips. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less than those who choose to skip breakfast.
When it comes to your fat loss, your goal is to make your body burn more calories. Your metabolism is like a burning fire, how can you make the fire burn stronger without putting something on it to burn? Our bodies are burning fat and calories 24 hours a day, however, calories are burned at the slowest rate while we are sleeping. Without something to jump-start it in the morning, your metabolism may remain in slow motion throughout the day and any extra calories – no matter how healthy - will be stored as fat.
The act of eating and digesting supportive foods frequently, increases your metabolism so you can burn more f
Using Functional Exercise The CORRECT Way 2007-12-04 09:06:58 “When the risk of a “functional” exercise outweighs the benefits, you might want to consider using a different exercise to achieve the desired effect.”
This was a quote taken from Joe Stanowski’s Morning Cup of Joe Blog.
As a personal trainer, I see people doing all sorts of ridiculous exercises, trying to stabilize their ‘core’. There are times when it takes a lot for me not to walk up to them and say, “Do you realize you could be setting yourself up for some serious injury?” Trying to outdo your buddy by standing on a stability ball is one of the dumbest things you can do.
Joe has a great article about other ways to use functional exercises without having to pay your chiropractor or doctor a visit!
Read “There’s A Fine Line Between Stupid and Clever” HERE!
Read more:Exercise
, Functional
Have You Heard Of Adrenal Fatigue? 2007-12-03 09:00:39 80% of women suffer from Adrenal Fatigue
and never even know it. They go on with their crazy, hectic schedules, thinking that this is just they way they will feel for the rest of their lives…but that is so not truth!
What is Adrenal Fatigue?
Adrenal fatigue is when your adrenal glans aren’t working properly. Your adrenal glands are what produce over 50 essential hormones, including adrenaline, estrogen, testosterone, progesterone, cortisol and DHEA and provide us with our energy level.
How do know if you suffer from Adrenal Fatigue?
Symptoms of adrenal fatigue are:
*extreme exhaustion or feeling tired constantly
*insomnia
*increased PMS
*muscle weaknesses or arthritis
*frequent illnesses
*lack of concentration, decreased short term memory
*inability to lose weight
Adrenal fatigue can go in cycles throughout the day. You wake up feeling tired and after eating lunch, you start to feel more energetic, then about 3pm, you are exhausted again. You get a second wave of energy Read more:Heard
Why Carbohydrates Are Important 2007-11-30 10:05:04 Are you struggling to get through your workouts and feel physically exhausted after your workouts? Are lacking in energy every day? This might be due to lack of carbohydrates.
The past couple months, I have felt this way. After my workout, I would have my protein shake with water and within 30 minutes, I was ready to go back to bed! I was so physically exhausted I hardly had the energy to do anything! I chatted with some other fitness professionals and we figured out that I needed to add more starchy or complex carbs to my diet. Not only around my workouts, but in my first 3 meals also.
Why starchy or complex carbs? These carbohydrates take longer to break down and offer a more sustained supply of energy for the body.
When choosing complex carbs, choose foods that are wholegrain, such as breads, oats and brown rice. Other foods you want to choose are sweet potatoes, yams, beans, and lentils. These complex carbs should be eaten in the first 3 meals of your day or before 3pm.
The rem
Turbulence Training Transformation Contest 2007-11-28 09:51:56 Craig Ballantyne is putting on a TurbulenceTrainingTransformationContest
, and with the Turbulence Training package, you get at least 26 weeks worth of advanced workouts. If you get the Deluxe package, you’ll be set for over 1 year of fat blasting workouts.
Here are the Prizes….look pretty sweet? Who wouldn’t want 2 grand and a hot body?
Grand Prize - $2000 & a 3-year Platinum TT Membership
Second Place - $1000 & a 2-year Platinum TT Membership
Third Place - $500 & a 1-Year Platinum TT Membership
Here are the rules:
1) You must have purchased Turbulence Training and used the TT programs to achieve your results.
2) You must keep a training journal in the Turbulence Training Membership forum (don’t forget, you get 3 months free access to the Turbulence Training Membership site when you order Turbulence Training).
3) You must post before and after photos in your training journal in the TT Membership section.
4) The TT Transformation Contest runs from
Do You Know When You Are Overtraining And Need A Break? 2007-11-27 09:33:43 It feels so good when you are in a ‘workout routine’ and sometimes its very hard to take a step back and realize you need to take a break from that routine. Overtraining is when you are working out too much and too hard, without allowing your body to fully recover.
This past week I took off 5 days from work and I mean ALL work! No computers, no daycare, no training. I did workout 2x, but they were light workouts. It was amazing what a difference it made in my days. I had more energy, felt relaxed and stress-free! I was also able to ‘clear my head’ with all the stuff I usually feel I have to do, and do some clear thinking!
Signs of overtraining include:
washed out feeling, tired, lack of energy
pain in your muscles and joints, general achiness
headaches
insomnia
frequent illnesses (colds, sore throats)
moodiness and irritability
decreased appetite
decreased training ability and muscle strength
a compulsive need to train
increased heart rate
If you have expe Read more:Break
Reach Your Goals With These Fat Loss Strategies for Busy Moms 2007-11-20 09:24:23 Would you like to “jump start” your metabolism and lose your ‘mommy belly’ once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans’ out of the closet.
1. The majority of your workouts should be composed of free-weight, bodyweight or cable exercises.
Compared to machines, free-weight, bodyweight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calo Read more:Goals
, Reach
, Strategies
Burn Those Biceps! 2007-12-21 11:01:23
Like all muscles in your body, you can perform bicep exercises up to three non-consecutive days a week. If you’re lifting heavy weights, (enough that you can only complete six to eight repetitions) you’ll need at least two days of rest before you perform the exercise again. For this reason, you may only work your biceps once or twice a week. If you’re goal is endurance or lean muscle, stick with one to three sets of 12-16 repetitions and at least one day of rest before you perform the exercises again.
Whether you want to build up your biceps or just tone them, here are some of the best bicep exercises you can do!
Hammer Curls- Hold dumbbells with palms facing your body. Lift both dumbbells at same time, like in the picture above.
Chin Ups - Use chip up machine and make sure palms are facing you so that you are working the biceps more.
Preacher Curls -Sit on a preacher bench and rest the back of your arms on the pad. The seat should be adjusted so that your armp
Burning That Holiday Fat 2007-12-20 12:35:17 The Truth about How to Burn Holiday
Fat
“Activity is not Achievement”
Fit Yummy Mummy
Does the solution really lie in doing more cardio?
Thanksgiving marked the start of a 6-week period where we are
bombarded with strategies to burn off the dreaded holiday weight
gain..
The more active you are, the more calories you burn, right? Sure,
but how much time do you have? If “moving more” is THE solution,
are you ready to make the time to add in the extra activity?
Eat a piece of pumpkin pie with whipped cream = 450 calories.
Misleading Solution - Brisk Walking, to burn 3-5.7 calories per
minute. So do you have 80 to 150 extra minutes just to burn this
one indulgence off? What about all the other treats you plan to
indulge in over the holidays?
Do you want to Maintain or Achieve?
“So go ahead and indulge, just plan on some extra time on the
treadmill, and you will be back to your pre-holiday weight.”
This is a quote that is floating around out there! Yes, Read more:Burning
Cravings Only Last 15 Minutes…. 2007-12-19 09:55:57 So what can you do that will help you get through those 15 minutes?
Go brush your teeth. Making your mouth feel nice and clean is good way to keep from putting food into your mouth until the cravings pass.
Eat a pickle. This will affect the taste buds in your mouth and make whatever food you are craving go away.
Journal about it. Write down how your feeling, what has been happening that could maybe be causing your cravings.
Drink 8-10oz of water. Water can help to fill you up and if you drink enough, your craving should go away.
Go outside and go for 15 minute walk or do some ab exercises for 15 minutes…get your mind on something else.
Take a nice, hot bath and relax. Visualize your goals that you wish to achieve!
I’m sure there are many other things that could help you pass the time until those cravings pass…share YOUR ideas with us!
Read more:Cravings
Healthy Strawberry Pie Recipe 2007-12-18 08:47:09 Here is a delicious recipe for Strawberry
Pie that I received in my email along with the 12 Days of Fitness information. If you haven’t signed up, there is still time! All the downloads are still available! Just visit www.12daysoffitness.com NOW!
Healthy Strawberry Pie
———————–
After trying a piece of this delicious strawberry pie, you’ll find
it hard to believe that it isn’t loaded with fat and sugar!
Ingredients
1 package (1oz) of Sugar-Free Fat-Free Jell-O Pudding
1 package of Fat-Free Sugar-Free Strawberry Jell-0
4 cups of Sliced Strawberries
Directions
Mix the pudding and 2 cups of water
Microwave for 3 minutes then whisk. Repeat.
Pour dry strawberry Jell-O into mix then whisk.
Set aside to cool.
Mix in the 4 cups of strawberries.
If you desire a crust (which will some carbs and fat), pour into pie
shell. (It tastes great without a crust, too.)
Chill for 2-6 hours.
Option
Top with Fat Free Cool Whip topping. Pers
Holiday Fat Loss Tips 2007-12-17 16:12:58 Politically Incorrect Holiday
Fat Loss Tips
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
I was at a big event last week and was reminded how important it is to have strategies for this season of high-calorie
parties and busy schedules. But I get ticked off by the tired old suggestions you find on the Internet or in magazines like Woman’s World.
Often the suggestions are lack any substance, because the writers don’t want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you’d burn all the calories from 5 shortbread cookies.
Well it doesn’t work that way…So here are my politically incorrect, unique Turbulence Training strategies to help you keep off the holiday pounds.
By the way, I “borrowed” a few ideas from
Some Motivation For Today… 2007-12-17 09:06:15 Here is a little motivation for you from Ralph S. Marston, Jr.
Read it, think about it and then go out and reach your goals!
The Higher You Aim…
When things become difficult, and every effort seems to bring disappointment, it can be tempting to lower your expectations. It can seem like the most reasonable response is to water down your goals and ambitions.
But that’s exactly what you don’t want to do. For diminished expectations only lead to even more diminished results. If the future equaled the past, then it would make sense to set your sights lower in response to difficulty and disappointment. Thankfully, though, the future most certainly does not equal the past.
What you accomplish in the future depends on the strength of what you intend to accomplish. The higher you aim, the higher you will climb. Now that doesn’t mean borrowing a lot of money and spending it frivolously, hoping to pay it back in the future. It means being committed to doing whatever it Read more:Today
You Can't Spot Reduce… 2007-12-16 12:16:37 I had a member of the gym come up to me the other night with a question. She said she would like to lose about 10 lbs and tone her abs and lower body mostly. She asked if she should be doing just ab exercises and and lower body work or if she should do all over body with weights and then cardio. She also said that she had been doing 20 minutes on the treadmill and then 20 minutes on the bike and 20 minutes on the elliptical. WHOA!! Sure sounds like a LOT of work!
I told her that you cannot spot reduce and that you should be working your entire body when doing weights. In addition, you can do some ab exercises also. I then told her about intervals….yes, the amazing intervals! I told her to pick ONE cardio machine, warm up for 3 minutes, go hard for 30 seconds, rest for one minute and do up to 6 of those, cool down for 5 minutes and you are done. No more hour long cardio! I told her she will get just as good, if not BETTER results doing intervals and not have to spend so much tim
What Supplements I Take… 2007-12-15 08:16:15 …and why!
Lately if feels like all I do is take supplements, but I know how beneficial they are for me and how they help aid in my fitness routine….so I do it.
Every morning, before my strength training workouts, I add glutamine, BCAA’s and now creatine to my protein shake.
Glutamine I use for muscle strength and recovery.
BCAA’s help to aid in preventing muscle loss and help to build up muscle.
Creatine helps to increase my lean muscle mass, helps me to perform hard workouts by increasing my energy levels and it also helps to speed up recovery in my muscles.
In the morning, after my workouts and breakfast, I take the following supplements, which are:
Vitamin C
Stress B-Complex
Calcium with Vitamin D (the vit D aids in the absorption of the calcium)
Total EFA’s -these help to aid in joint mobility and fat loss
Glucosamine- these also help my joints.
Chromium Picolinate - these help with my carb cravings and help with fat loss also.
At night I ta
Look Great Naked Challenge 2007-12-25 08:34:12
As part of the 12 Days of Fitness, Dax Moy has his own challenge- Look Great
Naked Challenge
! He is giving you access to all areas of his amazing Look Great Naked Challenge for a full 9 days, where you can get access to his amazing video workouts, audio recordings, dietary program and much, much more!
The average program participant loses between 7 and 9 lbs in the first 9 days alone…so what do you think YOU could lose???
Sign up below and get started!!
http://www.lookgreatnakedchallenge.com/12daysgifttrial.htm
My Top Foods List 2008-03-10 08:50:14 While I try to change things up from time to time, there are some food that I generally stick with. Here is my list:
Protein:
1. Chicken Breast
2. Ground Turkey
3. Eggs
4. Prograde Lean (protein powder)
5. Lean Beef
Carbs
Starchy:
1. Eziekel Bread
2. Sweet Potato
3. Beans
4. Brown Rice
5. Oats
Fibrous:
1. Spinach
2. Broccoli
3. Stir Fry veggies
4. Tomato
5. Green Beans
Fats
1. Flaxseed (ground)
2. [...] Read more:Foods
What Does Your Workout Wear Look Like? 2008-03-09 18:03:34 What you wear says a lot about how you feel about your self and your body. It also sets your “mindset” for how your workout will go. Looking and feeling good in your workout wear will make you feel good about who you are and what goals you are going to achieve.
Wearing clothing that allows [...] Read more:Workout
A Fitness Enthusiast’s Favorite Hair Product 2008-03-08 11:55:19 It’s a busy day but you are not about to skip your workout! You decide to shuffle other things off your plate until you have more time, namely your shower. You wash off quickly with a wash cloth. You splash your face with water, wipe with a toner and apply your tinted moisturizer with SPF. [...] Read more:Favorite
Quick And Easy Meal For On The Go 2008-03-06 09:35:25 My friend Carmel called me while shopping for her lunch yesterday. Carmel is a personal trainer who is always on the go and has to plan most of her meals for away from home. She gets a lot of her ideas from the Eat Clean Diet Book and Eat Clean Diet Cookbook
Her ‘quick and easy [...] Read more:Quick
Need Some Motivation? 2008-03-06 09:04:52 Why not make yourself a motivational board!
Thats what I did this past weekend. I sat down and looked through magazines and cut out picture of bodies that I wanted my body to look like. I also cut out some words that would help to motivate me, such as “FOCUS” “BURN MORE FAT” “YOU CAN DO [...]
Great Online Healthy Community 2008-03-04 16:37:54 Have you stumbled onto the site Wellsphere? If you haven’t you have to take a look!
Wellsphere builds online healthy living communities that help people ‘Get active, Eat better and Unwind’. Wellsphere’s groundbreaking platform works by connecting each member with local health and wellness resources, classes and activities that match their unique interests and goals, [...] Read more:Great
Reaching Your Goals 2008-03-04 10:22:35 We all have dreams and goals, whether they be to win the lottery, visit a different country, be in perfect healthy or have that perfect body. But its the steps we take to REACH those goals that really matter. Here are some tools to help YOU reach your goals!
The Top 10 Tools to Reach Your [...] Read more:Goals
, Reaching
Making Time For Your Goals 2008-03-13 20:18:25 Most of us never reach our goals that we set. Why? Because we don’t make them a priority.
As Alwyn Cosgrove said:
Tomorrow marks the 20% point of the year.
A fifth of 2008 has already passed.
Are you on track with those New Years Resolutions? Are you on track with your goals?
It’s amazing how time passes so quickly.
Don’t [...] Read more:Goals
, Making Time
Fit Yummy Mummy Success Story 2008-03-12 16:39:18 If you haven’t checked out The Fit YummyMummy
Lifestyle Program, I highly recommend that you do. If you are struggling to lose that weight or reach those goals, I can guarantee Holly’s FYM will help you!
Here is Angela’s success story on Club FYM:
“Yesterday I went through the day feeling slouchy. Something was [...] Read more:Success
Are You Carb Sensitive? 2008-03-12 09:47:41 I have been at a plateau for about a year now. I have dropped some body fat during the course of the year, but for the most part have stayed the same. Honestly, I have been so busy getting my businesses up and running, I haven’t really had that much time to look into the [...] Read more:Sensitive
Burn Fat With this Circuit 2008-03-16 11:28:44 If you have been following my blog for some time, you will know how fond I am of circuits. Not only are they quick and effective, but most of the time, they can be done with little or no equipment, meaning there is NO excuse for not exercising! Here is another great circuit I put [...] Read more:Circuit
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