How can I control my daily calorie intake?Calories may be sneaking into your body when you are not watching. A good way to take control of your intake is to find out what you really do eat every day. It is easy for extra calories to sneak in when we are not consciously keeping track. Pay attention and take action in what you eat... Full Post
How can I eat fewer calories?Here are some tips to reduce calorie intake:
1. Eat breakfast with protein. It makes you feel full longer.
2. Don't drown your food in oil, whether it's fried or sautéed.
3. Substitute sugar with fruit or sweeteners. Cooking with brown sugar adds 547 calories per cup versus substituting a... Full Post
What exercises can I do to strengthen my upper body?Here are some exercises for your upper body:
Push-Ups: Chest, biceps, triceps, core
- Get down on your hands and toes with your hands a little wider than your shoulders. Legs are straight, core is engaged, and butt is tight. Your body is a straight line from shoulders to toes.
- Lower your body
Why is it difficult for women to get fit as they get older?The fact is that if women wait to focus on fitness until they approach their 50s, they add another degree of difficulty to the process: menopause! Estrogen is a so-called catabolic hormone, which means that one of its functions is to help us burn and use energy stores. As estrogen walks out... Full Post
How can I create a circuit workout?
A circuit work out is a short but intense workout pattern that gets your whole body moving:
Include moves that focus on each body part, for instance:
- Two for your core.
- Two for your upper body.
- Two for your lower body.
- Two for your buttocks.
- Two aerobic/pliometrics.
After warming up with... Full Post
Why is fluid intake important?The adult body is 50 -- 70 percent water. The leaner you are, the greater your percent water since muscle contains more than 80 percent water while fat has less than 30 percent. Disturbances in water and electrolyte balance affect us at all levels from systemic to cellular and prevent our... Full Post
How can I assess my health risks if I am starting a new exercise program?If you are not a consistent exerciser, it is safest to answer the following questions to assess your risk for starting a new exercise program. If you answer any of the following questions with a "YES," see your doctor prior to beginning to move:
1. Has your doctor ever said that you have... Full Post
When might an athlete need more salt in his diet?During my pre-performance physical of one of my PRIMA athletes, he mentioned that he often got a lot of cramps after a long workout despite the fact that he drank adequate fluids and ate bananas (the supposed cramp prevention food) like they were going out of style. After further questioning,... Full Post
How does my body's use of oxygen change with age?Getting oxygen from the outside air to inside your cells takes efficient collaboration among your lungs, heart, and the cells they feed. As you age, the efficiency of oxygen delivery, and therefore your ability to perform at a peak level, shifts. The changes in performance with aging are... Full Post
How can I eat healthy when I'm busy?You may feel like a surgical resident in your busy life, grabbing a quick bite whenever it fits into your day, and you may feel too tired to make a healthy meal after you get home. Here are tips for planning ahead to eat well:
- Keep it simple. We all love the 20-ingredient, multi-flavor,
What are the benefits of strength training in older people?Strength training is an important part of weight management as we age. It is associated with increased energy requirements for rest, which means that you simply use more energy just to live if you have more muscle. How many more calories? Research in the Netherlands documented a nine percent... Full Post
How does exercise help reduce stress?Exercise is a great stress modulator. Stress is anything you say it is, and we all feel it differently. The things that stress me out may not be worrisome to you at all. Whatever the cause of your stress reaction, it is the healthy mode of operation for our brains, and it was designed to... Full Post
How do I perform stretching exercises?Some stretch exercises use a flexibility strap to aid in the stretch, while others use only your body. Stretches should feel like a gentle pull, not sharp pain. Hold all stretches for 30 seconds. Toward the end of the 30 seconds, you will feel your muscles relax more and give you more of... Full Post
What are the health benefits of aerobic interval training?Many new studies show that aerobic interval training -- where aerobic exercise is performed at high intensity (90 percent metabolic heart rate [MHR]) for short bursts of time followed by short rest periods -- is much more effective than continuous moderate exercise (70 percent MHR) for pr... Full Post
How can I prepare fast and healthy meals at home?Here's how you can plan a quick and healthy meal:
- Limit mid-week meal menus to three to four stand-alone foods that cover all of the Macro-nutrients:
Carbs in the form of pasta, grain, potatoes, etc.
Primary-colored fruits and vegetables... Full Post