Category Archives: healthy weight loss

Exercise 3 Times Per Week to Lose Weight

Exercise 3 Times Per Week 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.  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.

Here is a workout to try: “A” for beginners, “B” is a bit higher intensity

Cardio- A-Walk for 15- 20 minutes      B-Jog of run for 20- 30 minutes

Strength training/toning:

A- 10 pushups standing against the wall or on your knees on floor

B-10 military pushups

A- 15 squats  B-15 jump squats

A-    10 Modified Jumping jacks  B- 15 jumping jacks

A&B 10-15 bicep curls

A&B 10-15 abdominal crunches

Repeat strength training 1-4 times depending upon your level of fitness

 

Always check with your doctor before starting an exercise routine!

Do Not Skip Meals to Lose Weight

Do Not Skip Meals to Lose Weight

By skipping a meal you are training your metabolism to slow down.  Your body goes into starvation mode and begins to slow down to try and store fat.  It is are bodies way of keeping us alive.

Instead of skipping a meal to lose weight, plan your meals ahead of time and pack them.  Plan on having 5-6 small meals throughout the day.  All meals should consist of lean protein to keep you full and satisfied and lots of non-starchy veggies.  Add some fruit, starches and good fat as well.  If you are trying to lose weight, go easier on the starches, fruit and fats- but do add some to keep your meals balanced.

Never skip meals!!

 

 

5 Reasons You Should Be Doing Pilates

5 Reasons You Should Be Doing PilatesPilates

Pilates is a system of exercises that is designed to improve physical strength, flexibility and posture, and improve your mental awareness. Here are 5 reasons why you should start doing Pilates today.

1)      Improved Flexibility- The constant bending and twisting throughout the day can cause a lot of stress on your muscles and joints. However, Pilates can correct this tension, allowing you to do the things you love. A flexible muscles is a healthy muscle, and a healthy muscle can handle stressors that may lead to injury.

2)      Better Sleep- A stress hormone called cortisol is released following a stressful event; it is important that cortisol levels return to normal after. Unfortunately, in our high-stress society, the stress response is activated so often that the body does not always have a chance to return to normal. Exercise “eases” these hormones, allowing you to be more focused throughout the day, and tired at night. Pilates is great, because it doesn’t wear out your muscles, so there is no soreness later on.

3)      Weight LossIf you practice Pilates regularly, you will change your body. Pilates creates long, lean muscles. It may be low-impact, but it isn’t easy. Once you have the routine down, expect to work up a light sweat. The formula for weight loss however remains the same: burn more calories than you consume. And Pilates (being a full body workout) will do exactly that.

4)      Lengthens the Spine and Improves Posture- Poor posture creates a string of structural changes throughout the body that can cause pain and imbalance in the shoulders and neck. This may cause migraines, neck, and lower back pain. Pilates targets the deep postural muscles creating a strong, aligned core.

5)      Mind and Body Connection- Pilates practice gives complete attention to every movement by instructing the brain to release tension, control movement and breath with precision and flow.

3 Healthful Weight Loss Tips

3 Healthful Weight Loss Tips

exercising1)                  Add half hour of exercise 6 days per week.  Get up early, power walk at lunch, take a fitness class, ride your bike, go for a jog.. no excuses, just do it!!! And you will feel better as exercise kicks up endorphins, the feel good chemicals.

2)                  Have a large breakfast, high in lean protein. Add fruit and veggies.  Check out my Quick and Healthy recipe link for ideas!!

3)                  Add 2 large salads daily with vinegar and little olive oil.  Go easy on the oil as it is high in calories and fat, but it is  necessary and healthy part of any nutrition program.

Quick and Healthy Recipe Link  :   http://www.resultswellnesscenters.com/Quick___Healthy_Recipes.html

Add Healthy Fats to Your Diet

Add Healthy Fats to Your Diet..here’s why..

Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables d6ae4a3b99eb526615eeaef1a888171f_5pkqappears to help your body absorb protective phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables.

So  grab some of these healthy fats, add greens and tomatoes to enjoy a nice change.  You should never get bored with salads either because there are so many options and recipes out there as well!

For Quick and Healthy Recipes and to visit my website click below:

http://www.resultswellnesscenters.com/Quick___Healthy_Recipes.html

Looking to get in shape? Try swimming!

swimmingA pool might not be the first place you think of going when you’re looking to shape up and slim down—but perhaps it should be. No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than a swimming workout.
These are a few workouts if you’re interested in using the pool to get some exercise:
Breaststroke: Sweep through. Reach your arms overhead, palms together. Rotating your palms outward, pull down until your hands are nearly level with your chin. Bring your hands inward by your chest, then reach again. Whip it. Bend your knees and bring your heels toward your butt. Turn your toes outward and kick your legs back and together (like a frog) as you extend your arms forward.
Backstroke: Eyes up. Look straight up at the sky or ceiling—not at your toes, which causes your hips to sink—so your head is in line with your spine. Make a Y. Reach back with each arm at a 45-degree angle to your body; it places less stress on your shoulders and makes your stroke stronger.
Freestyle is also fan favorite because it’s easy to learn and it burns major calories, as do all these exercises.The swimming pool is a great place to burn calories and build muscle. If you’re a generally adventurous person, swim workouts can also be very helpful should you ever be in a situation where they can be applied to safety.

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.

Weekend Workout- No equipment required

Weekend Workout- No equipment required

Weekend Workout- No equipment required
Warm up by walking or jogging 5 minutes. Be sure to stretch after warmup and after workout.
You can do it!!!

Perform each exercise for 30 seconds. Repeat 3-6 times.jackie13
1. Jumping jacks
2. Plank hold
3. Walking lunges
4. Pushups
5. Squats
6. Tricep dips
7. Burpees
8. 30 second res

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.

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