There are many philosophies and methodologies among personal trainers and the information that is available to us, as well as information we grew up believing about exercise, can be rather confusing. I recently came across some common workout mistakes and how we can easily correct them. They are simple mistakes that I know I’ve been guilty of making in the past. If you make an effort to correct these, I’m sure you will see some improvement in your results.
Extended Warm-up
There’s nothing wrong with stretching, but it can eat up precious calorie-burning time if you take forever. “The best type of warm-up is one in which you emulate your exercise but to a lighter degree,” says Michael Olajide Jr., fitness expert. In other words, do the same move but without the intensity. For example, if you’re going on a jog, walk briskly for two minutes first, or before going full force on a stationary bike, do a couple of minutes with minimum resistance. At the end of the workout, slow down for three to five minutes before you stop and stretch.
Reading or Watching TV While on a Cardio Machine
Diverting your mind from your workout generally slows physical activity, says Alan Russell, director of the Health Sciences Institute at the National Academy of Sports Medicine. One form of entertainment, however, may actually boost your energy output: “Using music is the most efficient way to keep up intensity, especially if you can program your own,” says Olijade. A fast beat motivates us to sweat off a few more calories.
Standing Around Between Exercises
Too much of a break reduces the effectiveness and intensity of your workout because you’re giving your muscles a chance to rest. Jump rope while you’re waiting for someone else to finish up on the machine you want, Olijade suggests. Or prework the muscles you’ll be using: “If you’re on line for the treadmill or stairstepper, do calf raises and squats.”
Using Weights That Are Too Light
Rushing through a lot of reps with a comfortable resistance may feel like exercise, but many fitness experts say it’s a waste of time. Three sets of 10 to 12 reps per body part with a heavier weight will give you better results than will three easy sets of 20, says Russell. Choose a weight or resistance strong enough so that the last couple of repetitions are challenging but not so difficult that you can’t complete them or that you lose control of the movement. You not only up your calorie burn but also build lean body mass, which helps boost your metabolism.
So ladies, put those pink dumbbells down and lift heavier weight. Follow the corrections above and make your time in the gym count!
To your health,
Christy
Posted via email from Christy Jones Lifestream
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Although I’m a recovering yo-yo dieter, I’m still a perfectionist (to a degree!) and I like rules and structure. I’m always trying to clean up my diet just a little bit more and when I think about not being able to have something, it frustrates me – just like it would anyone. And then it hits me…why do we feel like we have to follow a “diet” perfectly for it to work or be healthy for us? For a while now I’ve been mixing up different ideas on what is healthy and it has worked for me. I continue to get healthier each time I add this or remove that.
Lately I’ve been intrigued by a more primal approach to eating. This approach removes all grains (as well as some other foods). I believe in the science behind it, but it would require me to give up my oatmeal 
I like my oatmeal!! Who says I MUST eat this way? I believe that there is no “one size fits all” approach to nutrition so why am I trying to put myself in a box? I’ll continue removing the junk, the processed frankenfoods, the added sugars, but I think I’ll keep my oatmeal for now.
How are you trying to fit in one of the “diet” boxes? And how are you breaking free?
Posted via email from Christy Jones Lifestream
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Tags: Women's Health
Tags: Women's Health
Tags: Women's Health
I heard this on the radio today and thought I would share – Google
Experimental Broadband coming to a city near you soon. Google said,
there broadband is 100 times faster than home broadband and will be
priced competitively. I know some of you dislike Google products and
their practices but it should be interesting…
Article: Desperate cities beseech St. Google: bless us with thy fiber
Link: http://arstechnica.com/tech-policy/news/2010/03/desperate-cities-beseech-st-google-bless-us-with-thy-fiber.ars
Here’s what Google wants to achieve:
“Our goal is to experiment with new ways to help make Internet access
better and faster for everyone. Here are some specific things that we
have in mind:
” Next generation apps: We want to see what developers and users can
do with ultra high-speeds, whether it’s creating new
bandwidth-intensive “killer apps” and services, or other uses we can’t
yet imagine.
” New deployment techniques: We’ll test new ways to build fiber
networks, and to help inform and support deployments elsewhere, we’ll
share key lessons learned with the world.
” Openness and choice: We’ll operate an “open access” network, giving
users the choice of multiple service providers. And consistent with
our past advocacy, we’ll manage our network in an open,
non-discriminatory and transparent way.”
Link: http://googleblog.blogspot.com/2010/02/think-big-with-gig-our-experimental.html
Other motives…
Google’s ulterior motives are to use the broadband network, not
necessarily build the network. Google’s in the business of building
big data centers, not networks. They have no experience building
networks. It’s a clever attempt, to get cable providers to beef up
data rates. Moreover, Google’s announcement mainly as a means of
furthering its long push for network neutrality. According to
analysts, Net neutrality battle scares Google as they could come out
as big losers. This announcement puts Google in competition with
carriers…
Link: http://www.computerworld.com/s/article/9155218/Google_in_the_broadband_business_Hardly
Here’s some article links about Google Broadband:
Official Google Blog: Think big with a gig: Our experimental fiber …
Feb 10, 2010 … The Official Google Blog – Insights from Googlers
into our products, …Universal, ultra high-speed Internet access will
make all this and …
googleblog.blogspot.com/…/think-big-with-gig-our-experimental.html – Cached
I thought this was a joke but read this => Welcome to Google TiSP
(http://www.google.com/tisp/install.html)
Introducing Google Toilet Internet Service Provider (TiSP BETA), our
new FREE in-home wireless broadband service. Sign up today and we’ll
send you your TiSP self-installation kit, …
www.google.com/tisp/ – Cached – Similar
Google to build high-speed Internet network – Business & Financial …
Feb 10, 2010 … Google’s “significant trial will provide an American
test bed for the next generation of innovative, high-speed Internet
apps, …
www.reuters.com/article/idUSTRE6193XH20100210 – Cached
Google Fiber Draws Another Bid? – 10 hours ago
Sarasota has entered the Google Fiber race for super-high-speed
Internet by renaming City Island “Google Island.” This announcement
comes less than a week …
PC World – 38 related articles ”
Cities Vie To Try Google’s High-Speed Internet? -WESH Orlando – 14
related articles “
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If you suffer from headaches of any kind regardless, you owe it to
yourself to check out Dr. Kevin Smith book, “The Migraine Imposter”. I
heard Dr. Smith’s interview on Steve Harvey radio show this morning
and I was impressed with his integrity and sincerity in helping
resolve the headache issue. I know Steve was especially impressed with
Dr. Smith’s attempt to provide alternative evaluation and treatments
to headache sufferers especially where the status quo has been upheld
for years (misdiagnosis and/or drugs/injection therapy). If you suffer
from chronic headaches, check out Dr. Smith’s book
www.migraineimposter.com and visit Dr. Smith’s website for more
information: kevinsmithmd.com.
Links:
http://www.migraineimposter.com
http://www.kevinsmithmd.com
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Tags: Women's Health
According to news report, Florida legislature is considering Florida
Bright Futures Scholarship program requirements to include either
paying back the scholarship or requiring the recipient to work in
Florida a set number of years after graduation.
The Florida Bright Futures Scholarship Program has helped more than
405,000 Florida students attend a postsecondary institution. The
program offers three levels of scholarship awards – the Florida
Academic Scholars award (FAS), the Florida Medallion Scholars award
(FMS), and the Florida Gold Seal Vocational Scholars award (GSV). Read
this brochure to find out how to qualify for a Bright Futures
Scholarship.
For more information visit:
http://www.floridacapitalnews.com/
www.floridastudentfinancialaid.org/SSFAD/…/2009_BF_SummerNotice.pdf
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The books below will provide you with a different perspective about
how nutrition plays a role in turning on and off predisposed health
issues.
Amazon Excerpts…
Ultrametabolism: The Simple Plan for Automatic Weight Loss – $4.40
http://www.amazon.com/Ultrametabolism-Simple-Plan-Automatic-Weight/dp/0743272560
Physician Hyman (Ultra-Prevention: The 6 Week Plan That Will Make You
Healthy for Life) delivers plenty of scientifically grounded
information about weight loss myths, effective individualized
strategies centered around the theme of stoking metabolism and a
detailed six-week plan—complete with menus and recipes—that “will help
you lose 11 to 21 pounds” in those first six weeks. The data and
prescription the author provides are far from simple, and results, if
attained, are not automatic. But dogged readers will come away from
the book with a thorough understanding of dieting principles, such as
the timing of meals, portion size, glycemic load, phytonutrient index,
the weight loss benefits of relaxation and the optimized functioning
of the thyroid. There are straightforward principles buried in the
text, such as “eat fruits and vegetables” and “move your body,” plus
tips for eating out (e.g., “don’t be afraid to ask for substitutions
in a dish,” “request a ‘crudités platter’… instead of the
breadbasket” and “order a light drink”); adhering to these tips alone
should prove beneficial. The opportunity for readers to remember and
apply any of the more involved information is a possible positive side
effect. (Apr.)
The China Study: The Most Comprehensive Study of Nutrition Ever
Conducted and the Startling Implications for Diet, Weight Loss and
Long-term Health – $8.00
http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100660
Referred to as the “Grand Prix of epidemiology” by The New York Times,
this study examines more than 350 variables of health and nutrition
with surveys from 6,500 adults in more than 2,500 counties across
China and Taiwan, and conclusively demonstrates the link between
nutrition and heart disease, diabetes, and cancer. While revealing
that proper nutrition can have a dramatic effect on reducing and
reversing these ailments as well as curbing obesity, this text calls
into question the practices of many of the current dietary programs,
such as the Atkins diet, that are widely popular in the West. The
politics of nutrition and the impact of special interest groups in the
creation and dissemination of public information are also discussed.
The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You
Were Designed to Eat – $7.23
http://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0471267554
Amazon.com Review
According to author Loren Cordain, modern health and diet problems
didn’t start with the advent of packaged snack food, but much
earlier–back at the dawn of the agricultural age many thousands of
years ago. As humans became less nomadic and more dependent on
high-carbohydrate diets, we left behind the diet we had evolved with,
which is based on low-fat proteins and plenty of fruits and
vegetables. Sugars, fats, and carbs were rare, if they were present at
all, and survival required a steady, if low-key, level of activity.
Cordain’s book The Paleo Diet blends medical research with a healthy
sprinkle of individual anecdotes, practical tips, and recipes designed
to make his suggestions into a sustainable lifestyle, rather than a
simple month-long diet; he even includes cooking recommendations and
nationwide sources for wild game.
Claims of improving diseases from diabetes to acne to polycystic ovary
disease may be a little overstated, but in general the advice seems
sound. Can any of us really go wrong by adding lots more vegetables
and fruits to our daily regimen? One recommendation on safe tanning
with a gradual reduction in sunscreen is surprising and not much
detail is provided for safety issues that can accompany increased sun
exposure. Still, Cordain’s assertions have helped many people, and
could provide exactly the changes you’ve been looking for to improve
your health. –Jill Lightner –This text refers to an out of print or
unavailable edition of this title.
From Library Journal
Like Ray Audette’s Neanderthin (St. Martin’s, 1999), this is another
“if you can’t find it in the wild, don’t eat it” diet that takes the
germ of a useful idea and runs with it. According to Cordain (health
and exercise science, Colorado State Univ.), Paleolithic humans were
fit and lean because, as hunter-gatherers, they ate what was
available: meats low in saturated fats, fresh fruits, and nonstarchy
vegetables. Nor did they suffer from heart disease, cancer, and
diabetes, the byproducts of our poor eating habits and lack of
exercise. Then again, the average Paleolithic life span was about 30
years, not long enough to develop most chronic illnesses. Still, the
author asserts that by eliminating grains, dairy, refined sugars, and
processed foods from our diets, we, too, can thrive as our ancestors
did. Three levels of diet and six weeks of sample menus, with recipes,
are included.
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