As I said I would, here is a list of DVD options. If you prefer working out with an instructor, but don’t want to drive to the gym, exercise DVDs can be an effective way to get going in an exercise program. Yoga, Pilates or Fable’s Balletone exercise DVDs are all great ways to firm up and strengthen your body without the extra cost of buying equipment. To ensure you’re not buying DVDs that are out-of-date or created by an unsafe and uncertified instructor or a celebrity who may look the part, but doesn’t have the education to provide safe instruction, I offer the following tips:
DVD Buying Tips
• Confirm that the instructor is certified by an NCCA-accredited fitness organization such as ACE and has completed relevant continuing education
• Watch the DVD first to familiarize yourself with the content and practice. For learning proper technique, you may consider a book that describes individual Pilates and Yoga exercises in detail and offers modifications for beginning, intermediate and advanced exercise levels.
• When purchasing DVDs in a retail store, read up on the instructor’s level of certification and experience on the back cover. Never purchase a DVD based on the physical appearance of the instructor or celebrity status when their certification is missing or education isn’t up to par.
• Consider the following outlets: If you like variety or are looking for sport-specific stretching and flexibility exercises, look online at iTunes yoga or Pilates podcasts in the Apple iTunes Store or turn to the Amazon store.
• Netflix is better known for renting movies, but the online store rents fitness DVDs as well. Look for qualified instructors before clicking to rent.
• Corepower.com offers trial yoga on demand: It’s an online yoga studio with streaming video and audio exercises from experienced yoga instructors. Members can practice anytime 24-7, according to their Website.
• For Pilates DVDs, Chelik recommends pilates.com and peakpilates.com online stores.
• Fable’s Balletone DVDs, which fuses techniques drawn from dance, Pilates and fitness, can be found online at balletone.com.
I hope this helps. So now, you really have no legitimate excuse to not exercise. If you "don't have the time", c'mon?! I have provided you with enough to get into shape on your own at home with DVD tips and guidance as well as body weights minus the typical gym machines.
Saturday, October 25, 2008
Friday, October 24, 2008
No weight machines, No problem
Whew it has been a long couple of weeks. I really don't know where the time goes. And if your life is anything like mine, it just seems to get busier and crazier. I have recently taken on a new client who I met one day while out running errands. She and I started up a conversation while in the check out line and she was saying how tough it was to get to the gym every day because it takes preparation, drive time, etc. and it wastes so much time. So I talked with her about the benefits of working out at home using her own body weight and a few dumbbells. I think that she, like most people, think that you have to use the machines with big weights to get into shape....that is false! Unless you are looking to be a big body builder, then the gym is where you need to be. Otherwise all you have to do is lift your body weight to get into shape.
If the recent Olympic coverage this summer has inspired you to get in shape, deciding which infomercial fitness equipment will buy you Dara Torres’ six-pack abs or Nastia Liukin’s shapely legs is easy: The answer is “none.”
Ok, that hurt....perhaps a reminder that Olympians are rare specimens of physical perfection, genetics and talent helps ease the pain of this harsh reality check.
Still, many people overestimate the power of fancy fitness gym equipment, not realizing that using one’s own body weight is an excellent way to gain strength, flexibility and a more shapely physique. It doesn’t cost you a dime and can be done anywhere and at any time.
I will show you some highly effective exercises using merely body weight. I am currently putting together recommendations for equipment-free exercise DVDs from reputable fitness professionals. So keep an eye open for those. But in the meantime, these four exercises are all you need to get into shape.
*Squats
Squats rank high on my favorite exercise list for two reasons: Almost everyone can do a squat and variations are plenty. If you’ve never done a squat, you may want to practice by sitting down in a chair and standing back up.
The correct way to start a squat is to stand erect with a neutral spine and feet shoulder-width apart. Slowly lower your body with the hips moving back as if you’re sitting in a chair and maintain the weight directly over the heels or mid-foot. Lower to about 90 degrees of knee flexion or when your thighs are almost parallel to the ground, pause, and slowly return to the starting position. Squats will work your glutes, hamstrings and quadriceps, a sure way to strengthen and tone the butt and legs.
For variation, shift your body from side to side as you’re performing the squat or lift one knee up at the end of the squat to achieve a one-legged balance. To raise the level of difficulty, add a small towel, which is rolled up tightly and held length-wise in front of the body in an open chest position. Raising your arms above your head without losing the tension in the towel adds even more difficulty while engaging the upper body in the workout. Another variation would be to hold dumbbells, one in each hand. Start with 5 lb. dumbbells and once you become stronger, increase the weight.
*Lunges
Adding some front, back, side, diagonal and walking lunges to the squats will give you a complete lower-body workout.
For the front lunge, assume the same starting position as with the squat. Take a long step forward, landing on the ball of the foot and lower the rear knee to just short of touching the ground. Lower the front knee to about 90 degrees of knee flexion, pause, and return to the starting position. Repeat with the other leg. Always keep your front knee in line with your foot and ankle, chest lifted over the top of the hips, while looking straight head with the neck in a neutral position.
For a more challenging workout, perform a side lunge while holding a towel in both hands in front of the thighs; then step out into a lunge while reaching the end of the towel past the lunging leg. Push up from the side lunge into a side lift and balance as the arms circle toward the stationary leg to finish overhead.
*Push-Ups
Push-ups will help you develop your chest, shoulders, and upper arms.
Begin on the floor with the hands slightly wider than shoulder-width apart. Place your toes (for more advanced exercisers) or knees (for beginners) on the floor, keeping the back straight and torso supported by engaging the abdominals throughout the exercise. Press your body upward without locking the elbows, pause, and then lower until the elbows are at about a 90-degree angle. If this is too difficult, start by pushing up against a wall and then work your way to the floor.
*Abdominal Curl
If you want a firm tummy, abdominal curls will help you get there: Lie on your back with one knee bent keeping the foot flat on the floor while the other leg is extended. Cross your arms over the chest or place them, unclasped, behind the head with elbows out to the side maintaining a neutral spine. Then engage your abs by raising the shoulders and upper back off the floor toward the pelvis, and then return to the starting position. A good way to check for correct position is to picture yourself with an orange tucked between the chin and neck while curling up and down. And, don’t forget to breathe throughout the exercise movement.
"Strength does not come from physical capacity. It comes from an indomitable will."
Mohandas Gandhi
If the recent Olympic coverage this summer has inspired you to get in shape, deciding which infomercial fitness equipment will buy you Dara Torres’ six-pack abs or Nastia Liukin’s shapely legs is easy: The answer is “none.”
Ok, that hurt....perhaps a reminder that Olympians are rare specimens of physical perfection, genetics and talent helps ease the pain of this harsh reality check.
Still, many people overestimate the power of fancy fitness gym equipment, not realizing that using one’s own body weight is an excellent way to gain strength, flexibility and a more shapely physique. It doesn’t cost you a dime and can be done anywhere and at any time.
I will show you some highly effective exercises using merely body weight. I am currently putting together recommendations for equipment-free exercise DVDs from reputable fitness professionals. So keep an eye open for those. But in the meantime, these four exercises are all you need to get into shape.
*Squats
Squats rank high on my favorite exercise list for two reasons: Almost everyone can do a squat and variations are plenty. If you’ve never done a squat, you may want to practice by sitting down in a chair and standing back up.
The correct way to start a squat is to stand erect with a neutral spine and feet shoulder-width apart. Slowly lower your body with the hips moving back as if you’re sitting in a chair and maintain the weight directly over the heels or mid-foot. Lower to about 90 degrees of knee flexion or when your thighs are almost parallel to the ground, pause, and slowly return to the starting position. Squats will work your glutes, hamstrings and quadriceps, a sure way to strengthen and tone the butt and legs.
For variation, shift your body from side to side as you’re performing the squat or lift one knee up at the end of the squat to achieve a one-legged balance. To raise the level of difficulty, add a small towel, which is rolled up tightly and held length-wise in front of the body in an open chest position. Raising your arms above your head without losing the tension in the towel adds even more difficulty while engaging the upper body in the workout. Another variation would be to hold dumbbells, one in each hand. Start with 5 lb. dumbbells and once you become stronger, increase the weight.
*Lunges
Adding some front, back, side, diagonal and walking lunges to the squats will give you a complete lower-body workout.
For the front lunge, assume the same starting position as with the squat. Take a long step forward, landing on the ball of the foot and lower the rear knee to just short of touching the ground. Lower the front knee to about 90 degrees of knee flexion, pause, and return to the starting position. Repeat with the other leg. Always keep your front knee in line with your foot and ankle, chest lifted over the top of the hips, while looking straight head with the neck in a neutral position.
For a more challenging workout, perform a side lunge while holding a towel in both hands in front of the thighs; then step out into a lunge while reaching the end of the towel past the lunging leg. Push up from the side lunge into a side lift and balance as the arms circle toward the stationary leg to finish overhead.
*Push-Ups
Push-ups will help you develop your chest, shoulders, and upper arms.
Begin on the floor with the hands slightly wider than shoulder-width apart. Place your toes (for more advanced exercisers) or knees (for beginners) on the floor, keeping the back straight and torso supported by engaging the abdominals throughout the exercise. Press your body upward without locking the elbows, pause, and then lower until the elbows are at about a 90-degree angle. If this is too difficult, start by pushing up against a wall and then work your way to the floor.
*Abdominal Curl
If you want a firm tummy, abdominal curls will help you get there: Lie on your back with one knee bent keeping the foot flat on the floor while the other leg is extended. Cross your arms over the chest or place them, unclasped, behind the head with elbows out to the side maintaining a neutral spine. Then engage your abs by raising the shoulders and upper back off the floor toward the pelvis, and then return to the starting position. A good way to check for correct position is to picture yourself with an orange tucked between the chin and neck while curling up and down. And, don’t forget to breathe throughout the exercise movement.
"Strength does not come from physical capacity. It comes from an indomitable will."
Mohandas Gandhi
Monday, October 13, 2008
The Skinny on Energy Bars
I came across this article and thought it would be a great post for the week. I know that many of you, sometimes me included, feel that an energy bar before or after a workout with either give us the energy we need to get through the session, or provide us with energy and nutrients just after. But you need to be really careful because you may just consume as many, if not more, calories than what you just burned off.
Energy bars pack a punch of nutrients -- and calories
By Lisa Ryckman, Rocky Mountain News (Contact)
Published August 18, 2008 at 6 p.m.
"I like to have an energy bar after a workout, but I haven't been able to find one that has the right combination of nutrients and still tastes good. Any recommendations?"
First, a word about bars: Beware. It's easy to munch down all the calories you just burned during your workout with just one.
Some have too much fat, protein and sugar - as much as or more than your garden-variety candy bar. Some bars should be eaten by elite athletes or bodybuilders and not the average exerciser.
The American Council on Exercise lists eating high-energy bars during workouts of less than two hours as one of its top 10 most common mistakes. High energy often means high calorie.
On the other hand, if you're using a bar as a meal replacement, make sure it has sufficient protein, carbs, fat and calories - less than about 250 isn't going to keep you satisfied long. And don't be fooled into thinking that all the protein in those bars will magically turn into muscle when you work out.
Pig down more protein than you need and it's going to wind up around your middle. And beware of too much iron and fat-soluble vitamins such as A and D.
There are literally dozens of different formulations and flavors to choose from, but read the label carefully. If you still can't find anything that tickles your taste buds, make your own bar at home or build a bar online.
The Web site youbars.com allows you to create your own energy bar by picking from a list of ingredients, including six different kinds of nut butters, four different proteins, an orchard of dried fruits and all the nuts and seeds you'd ever want. There are even add-ins such as carob powder and organic granola, and infusions of extra vitamins and fiber.
Here's a tasty energy bar that costs a fraction of the store-bought variety.
Fruity Energy Bars
Makes 24 bars
2 cups whole wheat flour
1/2 cup ground flaxseed
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 cup butter
1/2 cup natural cane sugar
2 eggs
1/2 cup honey
1 teaspoon vanilla extract
3 cups old-fashioned oats
1/4 cup applesauce
1 1/2 cups coconut
1 small apple, peeled and chopped
1/2 cup raisins
1/2 cup chopped, dried dates
1 cup chopped walnuts or almonds (optional)
* In mixing bowl, stir together flour, flaxseed, baking soda, salt, cinnamon and nutmeg.
* In a separate bowl, beat butter and sugar.
* Add eggs, honey and vanilla.
* Slowly add dry mixture to wet mixture and beat together.
* Stir in oats, applesauce, coconut, fruit and nuts.
* Drop spoonfuls onto baking sheet.
* Bake 12-14 minutes at 350 degrees.
Nutritional information per serving: 218 cal., 8 g fat (5 g sat), 28 mg chol., 34 g carb., 26 g pro., 4 g fiber, 77 mg sodium.
Energy bars pack a punch of nutrients -- and calories
By Lisa Ryckman, Rocky Mountain News (Contact)
Published August 18, 2008 at 6 p.m.
"I like to have an energy bar after a workout, but I haven't been able to find one that has the right combination of nutrients and still tastes good. Any recommendations?"
First, a word about bars: Beware. It's easy to munch down all the calories you just burned during your workout with just one.
Some have too much fat, protein and sugar - as much as or more than your garden-variety candy bar. Some bars should be eaten by elite athletes or bodybuilders and not the average exerciser.
The American Council on Exercise lists eating high-energy bars during workouts of less than two hours as one of its top 10 most common mistakes. High energy often means high calorie.
On the other hand, if you're using a bar as a meal replacement, make sure it has sufficient protein, carbs, fat and calories - less than about 250 isn't going to keep you satisfied long. And don't be fooled into thinking that all the protein in those bars will magically turn into muscle when you work out.
Pig down more protein than you need and it's going to wind up around your middle. And beware of too much iron and fat-soluble vitamins such as A and D.
There are literally dozens of different formulations and flavors to choose from, but read the label carefully. If you still can't find anything that tickles your taste buds, make your own bar at home or build a bar online.
The Web site youbars.com allows you to create your own energy bar by picking from a list of ingredients, including six different kinds of nut butters, four different proteins, an orchard of dried fruits and all the nuts and seeds you'd ever want. There are even add-ins such as carob powder and organic granola, and infusions of extra vitamins and fiber.
Here's a tasty energy bar that costs a fraction of the store-bought variety.
Fruity Energy Bars
Makes 24 bars
2 cups whole wheat flour
1/2 cup ground flaxseed
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 cup butter
1/2 cup natural cane sugar
2 eggs
1/2 cup honey
1 teaspoon vanilla extract
3 cups old-fashioned oats
1/4 cup applesauce
1 1/2 cups coconut
1 small apple, peeled and chopped
1/2 cup raisins
1/2 cup chopped, dried dates
1 cup chopped walnuts or almonds (optional)
* In mixing bowl, stir together flour, flaxseed, baking soda, salt, cinnamon and nutmeg.
* In a separate bowl, beat butter and sugar.
* Add eggs, honey and vanilla.
* Slowly add dry mixture to wet mixture and beat together.
* Stir in oats, applesauce, coconut, fruit and nuts.
* Drop spoonfuls onto baking sheet.
* Bake 12-14 minutes at 350 degrees.
Nutritional information per serving: 218 cal., 8 g fat (5 g sat), 28 mg chol., 34 g carb., 26 g pro., 4 g fiber, 77 mg sodium.
Italian Sausage Tailgate Heroes
What a perfect recipe for this time of year....how many of us are tailgating right now and eating everything in site just for the thrill of being there. This recipe is great because it is a true tailgating meal, tasty, and low in calories. You will love it, so enjoy!
This recipe serves: 6
Preparation time : 20 minutes
Cooking time : 45 minutes
Ingredients
2 tablespoons olive oil
1 pound sweet or spicy, reduced fat Italian sausage
1 red bell pepper, sliced into strips
1 green bell pepper, sliced into strips
1 yellow bell pepper, sliced into strips
1 large onion, sliced
1 cup beer
6 submarine rolls
1/4 cup Dijon mustard, optional
Cooking Instructions
1. In a large nonstick skillet, heat 1 tablespoon of the olive oil over medium heat. Slice the sausages in half lengthwise and add them to the skillet. Brown on each side for 5 to 7 minutes. Remove from the pan and keep warm.
2. Heat the remaining olive oil in the same skillet. Add the peppers and cook for 2 minutes. Add the onion and continue cooking for 10 minutes, turning occasionally.
3. Return the sausage to the pan, add the beer and cook for 5 minutes or until the sausages are completely done.
4. Meanwhile, toast the rolls. Place 2 sausage halves on each toasted roll and top with the peppers and onions. Serve with Dijon mustard, if desired.
Nutrition Facts
Serving Size 1 sandwich
Amount Per Serving
Calories 283
Protein 13 g
Total Carbohydrate 31 g
Dietary Fiber 3 g
Soluble Fiber 0 g
Insoluble Fiber g
Sugar 8 g
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 4 g
This recipe serves: 6
Preparation time : 20 minutes
Cooking time : 45 minutes
Ingredients
2 tablespoons olive oil
1 pound sweet or spicy, reduced fat Italian sausage
1 red bell pepper, sliced into strips
1 green bell pepper, sliced into strips
1 yellow bell pepper, sliced into strips
1 large onion, sliced
1 cup beer
6 submarine rolls
1/4 cup Dijon mustard, optional
Cooking Instructions
1. In a large nonstick skillet, heat 1 tablespoon of the olive oil over medium heat. Slice the sausages in half lengthwise and add them to the skillet. Brown on each side for 5 to 7 minutes. Remove from the pan and keep warm.
2. Heat the remaining olive oil in the same skillet. Add the peppers and cook for 2 minutes. Add the onion and continue cooking for 10 minutes, turning occasionally.
3. Return the sausage to the pan, add the beer and cook for 5 minutes or until the sausages are completely done.
4. Meanwhile, toast the rolls. Place 2 sausage halves on each toasted roll and top with the peppers and onions. Serve with Dijon mustard, if desired.
Nutrition Facts
Serving Size 1 sandwich
Amount Per Serving
Calories 283
Protein 13 g
Total Carbohydrate 31 g
Dietary Fiber 3 g
Soluble Fiber 0 g
Insoluble Fiber g
Sugar 8 g
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 4 g
Wednesday, October 8, 2008
Supine Chest Fly
I love this exercise because it is a break from the traditional barbell/dumbbell chest press. It will work your pectoral (chest) muscles differently and challenge them more.
Targeted Muscles: Pectoralis major, anterior deltoids
Starting Position: Begin supine (lying down) on the floor or bench with bent knees. Start with arms extended directly above your shoulders with your elbows slightly bent and your palms facing each other with a weight in each hand. Lower weights to about 90 degrees of shoulder abduction, or to where your arms are parallel to the floor which will give you a comfortable stretch in the pectorals.
Action: Adduct (or raise) the arms to the point above the shoulder joints. Pause, then slowly lower the arms to the starting position. As always, do the exercise to fatigue and do at least 2 sets, 3 if you are stronger.
Common Error:
Error: Lowering the arms too quickly and going past the comfortable starting position
Correction: Emphasize lowering the weights slowly and not letting the hands move out of the peripheral vision.
Variation: Incline or decline with a bench.
Equipment Variation: Elastic resistance in the standing or supine position with resistance placed behind the back.
"Each time you make a positive choice, you close the distance between the way you want to live and the lifestyle you want to leave behind."
Targeted Muscles: Pectoralis major, anterior deltoids
Starting Position: Begin supine (lying down) on the floor or bench with bent knees. Start with arms extended directly above your shoulders with your elbows slightly bent and your palms facing each other with a weight in each hand. Lower weights to about 90 degrees of shoulder abduction, or to where your arms are parallel to the floor which will give you a comfortable stretch in the pectorals.
Action: Adduct (or raise) the arms to the point above the shoulder joints. Pause, then slowly lower the arms to the starting position. As always, do the exercise to fatigue and do at least 2 sets, 3 if you are stronger.
Common Error:
Error: Lowering the arms too quickly and going past the comfortable starting position
Correction: Emphasize lowering the weights slowly and not letting the hands move out of the peripheral vision.
Variation: Incline or decline with a bench.
Equipment Variation: Elastic resistance in the standing or supine position with resistance placed behind the back.
"Each time you make a positive choice, you close the distance between the way you want to live and the lifestyle you want to leave behind."
Basic Turkey Chili
Okay, I feel fall in the air. And at home, in Utah, by this time of year we have already had our first snow-fall and the cold weather comfort foods have made their way out of the recipe books. I love chili and I have found one that you can incorporate into your menu without any guilt, because it is a healthy recipe. So enjoy it! YUM!
This recipe serves: 6
Preparation time : 15 minutes
Cooking time : 45 minutes
Ingredients
2 cloves garlic
2 tablespoons chili powder
1 teaspoon freshly ground black pepper
1 teaspoon salt
1 1/2 cups chopped tomatoes, fresh or canned
1 tablespoon olive oil
1 pound lean ground turkey
1 onion, chopped
3 cups low-sodium chicken broth
1 16-ounce can kidney beans, drained and rinsed
Cooking Instructions
1. Combine the garlic, chili powder, black pepper, salt and 1/2 cup of the tomatoes in a food processor. Set aside.
2. In a large skillet or soup pot, heat the olive oil over high heat.
3. Add the ground turkey and brown it, while breaking the meat into small chunks with a wooden spoon.
4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the chili powder mixture and cook for 5 more minutes.
5. Add the remaining tomatoes and broth and simmer for 30 minutes.
6. Add the kidney beans, heat thoroughly and serve.
Nutrition Facts
Serving Size about 1 1/2 cups
Amount Per Serving:
Calories 208
Protein 21 g
Total Carbohydrate 10 g
Dietary Fiber 3 g
Soluble Fiber 0 g
Insoluble Fiber 0 g
Sugar 3 g
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
This recipe serves: 6
Preparation time : 15 minutes
Cooking time : 45 minutes
Ingredients
2 cloves garlic
2 tablespoons chili powder
1 teaspoon freshly ground black pepper
1 teaspoon salt
1 1/2 cups chopped tomatoes, fresh or canned
1 tablespoon olive oil
1 pound lean ground turkey
1 onion, chopped
3 cups low-sodium chicken broth
1 16-ounce can kidney beans, drained and rinsed
Cooking Instructions
1. Combine the garlic, chili powder, black pepper, salt and 1/2 cup of the tomatoes in a food processor. Set aside.
2. In a large skillet or soup pot, heat the olive oil over high heat.
3. Add the ground turkey and brown it, while breaking the meat into small chunks with a wooden spoon.
4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the chili powder mixture and cook for 5 more minutes.
5. Add the remaining tomatoes and broth and simmer for 30 minutes.
6. Add the kidney beans, heat thoroughly and serve.
Nutrition Facts
Serving Size about 1 1/2 cups
Amount Per Serving:
Calories 208
Protein 21 g
Total Carbohydrate 10 g
Dietary Fiber 3 g
Soluble Fiber 0 g
Insoluble Fiber 0 g
Sugar 3 g
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
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