Hula Hoops and Jump Ropes

Hula hoops and jump ropes offer two inexpensive ways to get in shape. Remember the good ole days when going out to recess meant hula hoops and double-dutch? Bring a bit of the old times back into your workout sessions....yes, men too!


Hula Hoops


Benefits: Develops static balance and improves core/trunk conditioning and flexibility. Plus, it requires considerable abdominal or 'core' muscle activity, and promotes balance. It is also good for pelvic flexibility. Only problem is that it's not much of a cardio challenge unless you do it for a sustained period.
What you need: A hula hoop.
How you play: Get the right size hoop (http://www.canyonhoops.com/). Most hoops sold at the big stores like Target or Kmart are kids' hoops. Unless you are very small or have the energy of a 6-year-old, you should avoid buying a kids' hoop. Adults need adult-size hoops that are larger in diameter and heavier. The measurement from the floor to the top of the hoop should be between 36 and 42 inches, or more for larger men and extremely overweight individuals. Anything from as little as 1 pound up to 5 pounds is common for adult hoops. You can get a lighter hoop to make your work a bit harder.
How to get started? First, give yourself plenty of room. Step into the circle, and place the hoop firmly against your back with your hands on both sides. With your knees slightly bent, put one foot a bit in front of the other in a relaxed, comfortable position. Give the hoop a fast spin around your waist [the hoop should rotate over your bellybutton]. Using a rocking motion, mostly back and forth, catch the hoop and 'bump' it in the front of your body then the back. Do not try to turn with the hoop in a circular motion. Get in the rhythm.
Having trouble keeping it going? Try putting the opposite foot in front and rotating the hoop in the opposite direction. Most right-handed people rotate the hoop from right to left, and left-handed people clockwise, left to right. Try it both ways and you will immediately see which is best for you. By adding a little music, you can put more spice to your hoop workout.


How many calories you burn (based on a 155-pound person): Basic hula hooping burns about 5.2 calories per minute, or 158 calories for a half-hour. If you get fancy, dancing and moving around, you could burn up to 7.6 calories per minute, or about 229 calories for a half-hour.


Jumping Rope


Benefits: It develops endurance, quickness or both, depending on how you train. Improves coordination, timing, rhythm, agility and upper- and lower-body muscle tone. It's inexpensive and has literally hundreds to thousands of skills for variety.
Jumping rope has a good cardio emphasis, some low-intensity power, balance, coordination and agility, and could offer some benefits to flexibility if the arm and leg positions vary. It will also produce an aerobic training effect if continued for 15 minutes or more.
What you need: A jump-rope (http://www.ropesport.com/, http://www.amazon.com/, http://www.esportsonline.com/, or any big store like Target or WalMart).

How you play: For a beginner, the best jump-rope will be made of a fiber rope that is able to turn at the handles so it doesn't get twisted so easily. Ropes made of woven fiber cords don't sting so much when you miss, and you can progress to faster leather, plastic-beaded or plastic-cord ropes when you have experience and want to jump faster. Also, be sure the rope can be adjusted for your height. If you stand on the middle of the rope, the ends should come about up to your armpits.
To get started, Marty Winkler, co-owner of RopeSport (www.ropesport.com), suggests the following:
• Use some wrist and forearm when turning the rope. Make small circles or a cranking motion.
• Jump only an inch or 2 off the ground.
• Land softly.
• Look straight ahead. Watching your feet doesn't help.
• Keep hands level with the hips. Don't let them raise or lower.
• Push off and land with the balls of the feet. Heels should just tap the ground.
• Relax your neck.
• Avoid hunching.
• Keep your elbows bent as if you were holding a curl bar. A rope that's too long will pull your elbows away from your torso.
• Remain loose but controlled.
• Breathe normally. You should be able to have a conversation while you're jumping.
• If you get tired, you can still get a great workout by turning the rope to the side of your body or by just holding onto the rope and continuing to mime the jumping motion.


How many calories you burn (based on a 155-pound person): Slow jumping burns 9.4 calories per minute and 281 calories per half-hour. Moderate jumping burns 11.7 calories per minute and 352 calories per half-hour. And if you really get cooking, fast jumping burns 14 calories per minute and 422 calories per half-hour.

Simple Ingredients for Healthier, Happier Living...Part C

Okay, here are the last 3 ingredients in the "recipe" for healthier, happier living. It all makes sense, doesn't it?! We've all heard this stuff before, now is the time to start embracing it and making it all part of our daily lives.

8. Manage Stress
Most people can’t escape stress. While some stress can actually be beneficial, such as revving up your heart rate up during aerobic exercise for good heart health, negative stressors, such as balancing high demands at work with a busy family life, can increase your risk for disease, compromise your daily activity and cause you to eat more. So, finding a stress release is critical. The trick is to learn what’s right for you. Mind-body exercises, such as yoga, Pilates and meditation are proven remedies. For others, removing themselves from a stressful environment, even for a few minutes, such as taking a walk and enjoying time alone, can make a significant difference.

9. Sleep/Rest
According to the Centers for Disease Control and Prevention, nearly 30 percent of Americans habitually get less than six hours of sleep a night, which is far less than the recommended seven to nine hours; an estimated 50 to 70 million people suffer from sleep disorders or sleep loss.The National Sleep Foundation offers the following tips for a good night’s rest:
• Try to go to bed at the same time each night and wake up at the same time each morning, even on weekends.
• Develop a sleep ritual: A hot bath, drinking a cup of herbal tea or reading a book just before bed can cue your body to settle down for the night
• Exercise regularly to relieve tension, but not too close to bedtime
• Cut down on stimulants and avoid smoking or drinking
• Unwind early in the evening and try to make a to-do-list for tomorrow so you won’t think about it all night.
• Try relaxation exercises before bedtime
• Sleep on a comfortable, supportive mattress
• Create a restful sleep environment such as a dark, quiet room without noise
• Make sleep a priority

10. Joy
Make sure to take time each day to be with people, go to places and do things that make you laugh and happy.

All right everyone, you now have all of the "ingredients" to creating a healthier and happier life...now let's get to it. Make it happen!

Simple Ingredients for Healthier, Happier Living...Part B

Hey everyone. Here is the second installment of the 10 Ingredients for a healthier and happier lifestyle. The next three "ingredients" focus on the physical aspect of the recipe. As always, please let me know if you have any questions. Thanks!

5. Cardiovascular Exercise
To help reduce your risk of developing a variety of chronic diseases, engage in 30 minutes of moderate-to-vigorous-intensity on most days of the week. It is recommended, at a minimum, engaging three to five days in an activity you enjoy each week: Walking, jogging, biking, dancing, whatever it takes to get and keep you moving. However, to manage body weight and prevent gradual unhealthy weight gain in adulthood, it takes at least 60 minutes of moderate-to-vigorous-intensity on most days of the week without exceeding caloric intake requirements. A lot of people feel they don’t have enough time, but I recommend rethinking your daily activities by making physical activity a priority. For some people that may mean packing their gym bag and work clothes the night before, and setting it by the front door to hit the gym early. For busy moms, it may mean taking their children to the health club or stressing family activities, such as weekend bike rides and hiking. While traveling I suggest using your own body weight to perform squats, sit-ups, push-ups and crunches for a complete body workout, and take advantage of the hotel fitness center if one is available. One of my best recommendations for my clients is to schedule your exercise into your day as you would a dentist or Dr. appointment. You make time to visit your healthcare provider, make time to be and stay healthy by exercising. Don’t have 30 minutes to spare for exercise? Break it up into three 10-minute sessions a day for a very similar effect.

6. Strength-Training
Participating twice to three days a week in a basic strength-training program is one of the keys to a comprehensive fitness program. It helps trim excess body fat, increase lean muscle mass and strengthen bones for men and women. I recommend performing 8 to 15 repetitions each time working on strengthening the major muscles groups of the body, stabilizing the core, stability and enhancing balance.

7. Flexibility Training
Another component of a good exercise program is stretching for good posture, spinal alignment and keeping muscles strong and balanced. Performing 8 to 10 stretching exercises (held for 10-30 seconds) for all of the major muscle groups at least three times a week (ideal is five to seven days a week) represents a good start. Note: As a general rule, stretch to a point of mild discomfort making sure that you hold the stretch and do not bounce.

Simple Ingredients for Healthier, Happier Living...Part A

Really, all it takes is 10 simple ingredients to achieve a happy, healthier life. Leaving one ingredient out, though, could ruin the entire meal. Now life isn’t a kitchen with cabinets full of preferential ingredients. But as I see it, while we all live different lives, if we would apply a few simple rules every day, we could all feel less stressed, more energized, happier and healthier. Living healthy and balanced means something different to everybody. There is no one right way to live. Here are the first 4 ingredients to start your "recipe" of healthy success.

1. Balance Your Energy
Eat the right number of calories to maintain your body’s structures and fuel all of the jobs that your body does. Every person has different demands, but to create a balance means consuming no more calories than you’ll burn throughout the day. The more calories you burn, the more healthy calories you can eat...within reason. To help you find a better balance could mean keeping a daily food log and paying close attention to the types of foods you consume. Visit the United States Department of Agriculture’s (USDA) dietary guidelines resource online at mypyramid.gov to create your personalized nutrition plan.

2. Balancing Essential Nutrients
Find the right balance of six essential nutrients—carbohydrates, fats, proteins, vitamins, minerals, and water—in the right proportion for your body, activity level, and personal preferences. Visit MyPyramid online to learn about healthy food choices, portion sizes and how to measure quantities of food correctly. A few healthy tips: Cut up fruits and veggies and place them into zip lock bags to enjoy at work. Prepare lunches at home rather than eating out. It’ll save you money and help you avoid the many pitfalls associated with eating away from home.

3. Strong Metabolism
Balance input and output. In other words, for weight management it’s important to consume a healthy diet and to exercise regularly. The Pyramid offers users valuable tools for weight management, keeping in mind that little steps can go a long way. Start by using the stair steps instead of the elevator and move wherever and whenever possible to burn calories.

4. Satiety
Eat little meals throughout the day and don’t starve yourself. Restricting food intake can lead to hunger, bingeing, and subsequently, overeating.

Are you overtraining?

Q: What is overtraining? Are there any easy-to-recognize signs or symptoms of overtraining?

A: Overtraining is a term that is used to express a situation when an imbalance occurs between training and recovery. The symptoms of overtraining can vary from one individual to another.
Overtraining, however, frequently involves one or more of the following common signs or symptoms:

Impaired physical performance
Reduced enthusiasm and desire for training
Increased resting heart rate (i.e., your heart rate taken first thing in the morning before getting out of bed is higher than normal)
Increased resting blood pressure
Chronic muscle or joint soreness
Increased incidence of musculoskeletal injuries
Increased incidence of colds and infections
Impaired recovery from exercise (e.g., heart rate remains elevated well after the completion of a bout of exercise)
Increased perceived exertion during your normal workouts
Reduced appetite
Dramatic weight loss
Disturbed sleep patterns
Increased depression, irritability, or anxiety

If you experience any one, or a combination, of these symptoms then you may be in a state of over-training. Reduce the time, intensity, and frequency of your exercise until you are feeling better. During this time you may want to rethink your exercise regime and create something that works better for you and your body....talking with a fitness professional, such as a personal trainer, can aid you.

"Behave your way to success."

Sizzling Fajitas

Okay, living in Texas, I have many clients who love the "south of the border" entrees and find that when they even think about eating mexican dishes they wince because of the general fat content. I have a fajita meal for you to make on your own that may help with that urge for something mexican.

Prep: 10 min Cook time: 15 min

2 tsp. olive oil
1/2 red or white onion, sliced
1 red, orange or green bell pepper, sliced
2 cloves garlic, minced
2 whole chicken breasts, lightly grilled and cut into strips (or 8 oz. extra-lean ground beef at 95%)
1/2 c. salsa
1/4 c. nonfat sour cream
4 whole wheat tortillas, 7-8 inch diameter (variation: spinach or corn tortillas)
1 c. shredded low-fat mozzarella cheese
Dash of chili powder to taste

1. Heat olive oil in a medium skillet on med-high heat. Add onion, pepper, and garlic and saute briefly. Add meat, reduce heat to medium, and saute until no longer pink, about 10 minutes.
2. Stir in salsa and chili powder to taste. Saute for 5 more minutes.
3. Spread 1 tbsp. sour cream in a thin layer on each tortilla. Divide the meat mixture on top of tortillas, sprinkle each with cheese, wrap, and serve.

Servings: 4
Per serving: (chicken) 222 calories, 7 g. fat (3.5 g sat.), 504 mg sodium, 27 g. carbs, 3 g. fiber, 15 g. protein (beef) 263 calories, 9.5 g fat (4 g. sat.), 526 mg. sodium, 27 g. carbs, 3 g. fiber, 22 g. protein

A Helping Hand

Working in the nutrition world, many of my clients have a hard time determining the proper amount of foods they should be eating per meal. So I have adopted the "helping hand" method; a visual aid of sorts. And it works like this:

Make a fist....that represents the amount of carbohydrates you should have per meal.

Spread your fingers out wide....the area your entire hand spans is fruits and vegetables. With this food grouping, it's okay to have more if you like (we all know we don't get enough).

Look at your palm only, fingers not included....this area represents protein.

Make the OK sign with your thumb and forefinger....this represents the limit on fat.

Yes, your body needs all of these food groups (even fats!) which supply our bodies with proper nutrients and energy. You take out one of these food groups and you deprive yourself of some basic essentials. The key, though, as always is.....MODERATION! So be wary of the fad diets that are "low-carb", no fat, high protein, etc....because you need it all.

"Behave your way to success!"

Glutes, hips and thighs, Oh My!

Power up your exercise routine by adding wall sits....and feel the burn! Lean your back against a wall with your feet shoulder-width apart and squat until your knees are bent at a 45-90 degree angle. Hold each squat for 30-60 seconds and repeat for 10 sets. For an added challenge, incorporate heel raises: first the right, then the left, then both together. No Pain, No Gain!

Exercise Move: Basic Abdominal Curl

Targeted Muscle: Rectus abdominis (the muscles that run down the middle of your stomach)
Starting Position: Lie flat on the floor with one knee bent with your foot flat on the floor and the other leg extended. Cross your arms over your chest or place them, unclasped, behind your head with elbows out to the side. Maintain neutral alignment in the cervical spine.

Action: Engage the abdominals and exhale while curling up. Inititate the movement by gently flexing the cervical spine by dropping the chin slightly. Next, activate the abdominals by raising your shoulders and upper back off the floor toward the pelvis. Contract at the top of the movement. Pause, then slowly return to the starting position. Do 15-25 reps, or more if needed to fatigue, then change legs.

Common Errors:
Error: Forward neck position
Correction: Imagine an orange tucked between the chin and neck and maintain this position throughout the exercise.
Error: Moving the elbows forward while curling up
Correction: Keep elbows out of vision and remain open through the chest and shoulders.
Error: Holding the breath
Correction: Emphasize exhaling during the exertion phase and inhaling during the "down" phase.

Variation: Change arm position and lever length to increase or decrease intensity
Equipment Variations:
Dumbbells or weight plate held on the chest
Decline with bench (advanced)
Feet up on a bench