Category Archives: daily fitness tips

Eat Salads for the Health Benefits of Fruits and Vegetables

saladsEat Salads for the Health Benefits of Fruits and Vegetables
Many experts agree that Americans need to eat more fruits and vegetables (especially dark green and orange vegetables) and legumes — all popular salad ingredients; nutrient-rich plant foods contribute to overall health. If you frequently eat green salads, you’ll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables. Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.

3 HIIT (High Intensity Interval Training) Workouts to Try

3 HIIT (High Intensity Interval Training) Workouts to Try

1-Stationary bike for a  5 minute warm up followed by 7-8 cycles of 30 second sprints then 60 secoexercisingnd moderate intensity cycling.

2- Sprint for 30 seconds, and then walk for 60 seconds.

3- 60 Seconds Sprint/Fast Jog, 120 Seconds Walk/Slow Jog

See how many rounds you can do.  Beginners start with 5 minutes.  Work up to 20-30 minutes.  You can do it!!

Do not begin any exercise program without consulting your physician.

Burn Fat by Sprinting

sprinting

Burn Fat by Sprinting

 

Sprinting will help yosprinting2u burn fat and burn fat faster than a lower intensity workout such as jogging or going for a long run. Cardio fitness helps the ability of your heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. The pounding of weight-bearing activities like walking and running may cause more fat burning than a seated exercise like biking, or an activity like swimming where there is no pounding at all.

Mediterranean diet reduces the risk of heart disease..and you may just lose some weight!

Mediterranean diet reduces the risk of heart disease..and you may just lose some weight!

MediterainianThere are many diets out there, and sometimes it could be hard trying to decide which one is for you, and sometimes it can be difficult, as some diets are strict, bland, or boring, which can make them hard to stick to.
The Mediterranean diet is not one of these! This diet consists of flavorful fruits, vegetables, and colorful meals.
The Mediterranean diet emphasizes:
• Getting plenty of exercise
• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
• Replacing butter with healthy fats such as olive oil and canola oil
• Using herbs and spices instead of salt to flavor foods
• Limiting red meat to no more than a few times a month
• Eating fish and poultry at least twice a week
• Drinking red wine in moderation (optional)
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, a recent analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson’s and Alzheimer’s diseases.

5 Clean Eating Tips

 

5 Clean Eating Tips

d6ae4a3b99eb526615eeaef1a888171f_5pkqSome clean eating steps to follow:
1.Eat fruits and vegetables.
2.Balance protein and complex carbohydrates.
3. Avoid soda and high calorie sugary drinks.
4. Trade bad fats for good fats in your diet.
5.Eat several small meals a day.
Reading labels on food products for calorie counts, nutritional value, and ingredients is beneficial for deciding which food products are healthy. There are many recipes on Internet sites and in cookbooks to try that provide healthy alternatives and substitute healthy ingredients that still taste flavorful and are nutritious. Clean eating is not only a great choice but also becomes a way of maintaining a healthy life.

My favorite for recipes is Clean Eating Magazine!  Check it out!

Coach Jackie 🙂

Weekend Work out – No equipment required

fb6.23Weekend Work out – No equipment required

Warm up for 5 minutes (exp. -walk, jog, march in place)

Squats 45 seconds, 15 second rest
Mountain Climbers 45 seconds, 15 second rest
Reverse lunges right leg 45 seconds, 15 second rest
Reverse lunges left leg 45 seconds, 15 second rest
Bicycle (abdominal) crunches- 45 seconds, 15 second rest
Pushups 45 seconds, 15 second rest

Repeat 4- 6 times

Stretch!   Great job!!

Do not begin any exercise program with out consulting your doctor

Only 48 days until spring! Have you made plans to get it shape? 5 Tips to get you started.

Only 48 days until spring! Have you made plans to get it shape? 5 Tips to get you started.

1- Eat a nutritious breakfast.  Eggs or egg whites (even better!) with non-starchy veggies like broccoli, onions, peppers and jackie13mushrooms will stimulate your metabolism.
2-Exercise! Put aside a minimum of 30 minutes per day to walk, bike, elliptical or weight lift.
3-No late night snacking!
4-Meditate.  Meditation can help ease stress.  It can also help you program your ideal body image and create that road map to it! (hypnosis can too!)
5- Make water your beverage of choice.  Eat your fruit don’t drink it.  Many experts suggest drinking 8-10 eight ounce glasses of water per day.

To Lose Weight Avoid Late Night Snacking

Avoid late night snacking if you are looking for the scale to go down.Green tea
It’s very easy to pack on the pounds by night snacking. A bite of this and a taste of that while watching TV or on the computer can really add up. Before you know it, you’ve consumed several hundred calories mindlessly.
If you must have a snack at night aim for a healthier food such as an apple or a cup of steamed veggies. Have a cup of herbal tea to satisfy and relax you. Better yet, go to bed!

How much exercise must I do to lose weight?

 

How much exercise must I do to lose weight?

Exercising just three times per week can help you lose weight. Put aside 15- 20 minutes if you are just starting out.exercising Try to increase your workout to 45 to 60 minutes per workout. By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow. You will see progress if you are consistent.

Are low fat foods a healthier choice?

d6ae4a3b99eb526615eeaef1a888171f_5pkqThe truth: A low fat or reduced fat item may have nearly as many calories as a high fat version because ingredients like sugar often replace the fat to make the product taste better. Plus, low fat foods can still contain unhealthy saturated or trans fats, both of which may increase your risk of heart disease.

Low fat labels (like those on cookies and fruit-flavored yogurts) cause people to underestimate calorie consumption, increase the amount we eat, and temper the guilt of polishing off a box of reduced-fat Oreos. Some people see the term ‘fat-free’ and use it as a green light to eat as much of it as they want, which leads to over consuming calories.