Posts Tagged “fitness”

We have strategy for everything these days. That is how we can fit 100 different things into each day. While to an extent this seems a bit over doing it, some things do need to be planned. I don’t know why we don’t plan our diets. I mean, we plan everything else. Some people even plan on when they will have sex.

Hence, the birth of hump day. Why not spend a few minutes and plan out what you will eat? If you are reading this, you have the time so. So sit back and follow these seven easy steps. Don’t blink, if you do it will be over. It is really that simple.

1. Mini meals are great.
They tell people with certain disease that they should eat several small meals each day. They say that a person should eat something every two hours. Well, that isn’t too impossible to do. I would suggest that you start out every four hours. Keep it like you normally would any of your other meals. Make sure you have your protein and your fiber. Have some veggies and some fruit to balance everything out. Don’t make your mini meal a bucket of fried chicken. I know that since it is a mini meal, the temptation doesn’t seem as great. I mean, if you only slip up in a mini meal, who is watching?

These are a great way to avoid hunger and improper snacking throughout the day. Just make your mini meals up and eat them every time that you have planned. If you plan on eating every two hours, every two hours it is. It doesn’t take a road map to figure this out.

2. Don’t go over board.
This is easier said than done. You need to have a specific amount that you are trying to reduce. If you are trying to reduce your meals by 10%, then you should stick to that. I’m not suggesting that you break out the calculator and count up every meal that you have. If you have been on a diet for very long, you already have a good idea how many calories things have. Don’t eat with your eyes, eat with your mind. That will help you cut down on the amount of food that you eat.

3. Eat good tasting food.
From time to time let yourself go. Eat something that you know you shouldn’t. If you get it out of your system, it will be easier to maintain your diet. If on the other hand you don’t allow yourself to eat things you shouldn’t from time to time, all you will do is hurt yourself in the long run. You are going to nibble each day on those things instead of just eating them occasionally.

4. Eat your calories, don’t drink them.
Don’t fill up on sodas and other drinks. You can get all your calories for one day in these if you do it too much. A few sodas here. A few cups of hot chocolate there. A few beers here. You get the point. That will put on the pounds easily.

5. Exercise.
You need to do this to keep fit. Not only will it keep you fit, but it will keep you mentally sharp as well. That can go a long way in helping you stick to a diet. If you are depressed, chances are you will end up eating fatty foods that will make you fat. When you consume all of that fat, it will make you more depressed. It is a bad cycle to start.

6. Make your meals last.
Chew your damn food son! I bet you heard that one as a kid. Well, it is true. Don’t swallow your food. Instead, eat it slowly and enjoy the taste of it. If you do this, it will make you feel like you have actually ate something. If you swallow it down, you won’t get the same benefit. You will continue to feel a void.

7. Discover your food triggers.
We all have these. When was the last time you went grocery shopping and you looked at a bag of cookies and realized that you had to have them? I do this sort of thing all the time. You need to understand what foods trigger your response system. If you can do this, you can avoid situations that will make you eat things that you shouldn’t eat.

Well, that wasn’t so bad was it? There is no need to flip out when it comes to a diet plan. It is simple and easy. Just like anything in life, you should have a plan before you begin to do whatever it is that you are doing. The same is true with your diet.

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Hey all!! Here is another installment to Get Fit Tuesday: Week 2. Check it and definitely join us so that you can reach your weight loss goals this summer too!

Enjoy,

Natasha

Okay, this week is about changing my bad choices and making good choices. What is your goal for weight loss this week? Are you trying to lose weight? If so, join me here and via youtube every Tuesday, for get fit Tuesday and we can share our progress together. As you know I am working on losing 20 pounds before June 1st. I used to weight 230lbs and I am at 182 and no do want to be back at that high weight ever!

Next week, I will share my workout routine with you, what I am eating, and maybe some words of inspiration too. I hope that you enjoy this VLOG and I will chat with you next week. My son will be home form school and that means it is time to hit the grocery store.

So what’s on my list?

• Fresh Fruits and Veggies to accompany my entrees
• Salads
• Meats: chicken, fish, and ground turkey
• Kashi Granola bars: These are great quick snacks to eat between dinner
• Slim fast shakes: These a nice to have with a fruit in the morning when you got up too late and don’t have time to prepare your breakfast or lunch. (I only use this as a meal replace for 1 or 2 meals because you do need a balance source of nutrition from real foods too)
• Lots of water and crystal light mixers)
• whole wheat bread
• Low sodium soups
• eggs, canadion bacon
• oat meal
• other snack items 100 calorie pack, jello, weight watcher ice cream, skinny cow ice cream sandwiches.

My basic meal plan:

• Meal 1: eggs, canadian bacon, and strawberries w/ water
• Meal 2: salad with soup
• Meal3: Kashi granola bar and banana
• Meal 4: Grilled 4oz chicken, veggies, and salad or fruit
• Meal5: 100 calories pack or weight watchers dessert, or jello. (this can vary because there are so many options.

I included my basic meal to show you thar you can do this own your own if you can not afford to join awesome weight loss plans like Nutrisystem and such. If you have any questions by all means just ask.
Hugs,

Natasha

The P90X is a all encompassing system of 12 fat burning, muscle building exercises that will transform your body from flabby to fit within 90 days.

Tony Horton, the creator of the system, keeps you engauged along the way and with dedication you will see amazing results.

The driver behind the P90X system is a technique called “Muscle Confusion”.  In essence, it introduces a bunch of new routines that prevent you from hitting a plateau and just getting flat out bored with your work out.

It doesn’t matter if you are looking to slim down or bulk up or even get that sexy six pack you always wanted.  There is an endless number of ways that you can keep your workouts fresh that will keep you motivated for a long time!

The complete P90X system includes – 12 Highly Diverse and Intense Workouts:

1. Chest & Back,
2. Plyometrics,
3. Shoulders & Arms,
4. Yoga X,
5. Legs & Back,
6. Kenpo X,
7. X Stretch,
8. Core Synergistics,
9. Chest, Shoulders & Triceps,
10. Back & Biceps,
11. Cardio X,
12. Ab Ripper X +
13. How To Bring It

Check out these review from customers:

4.0 out of 5 stars Yes, it is like the informercial says, August 31, 2007
By     Krykie -

This product is what I expected from the infomercial – the infomercial is a good representation of what you’ll get. The DVDs are good, come in a small case (no excess packaging to exaggerate or compensate for lack of real product). The accompanying written materials are good too.

However, I found that I wasn’t quite in shape enough when P90X arrived to use it well. I went back and bought Tony Horton’s “Power Half Hour” and used that for a few weeks first – had to wake up some muscles I’ve let go dormant. I’ve been in good shape most of my life, but kind of got lazy lately – I needed to get a basic foundation before I could jump into the incredible workouts he provides.

Make no mistake; this is a commitment. The workouts are long, and hard, but they are engaging. No geeky cheesy cheerleader pep talks in the DVD, and no arrogant gym rat jerks either. If I win the lottery, I’ll try to hire Tony as my personal trainer; he has a good positive attitude, and seems to keep the workouts real with a sense of humility and humor.

The segment timer is great. Though the workouts are typically an hour long, he has “chunked” them down into segments, with a “progress bar” on the screen – kind of like the bar on the computer – so you can adjust your pace or your mindset with the workout.

Tony uses both men and women of differing degrees of flexibility and fitness; there’s always a body on the screen up there to help me with my own form.

I’m a former Marine – and this is used to replace my “daily thirteen.” If only I knew about some of these workouts back in the day… So I give it a thumbs up from the perspective of some really challenging workouts I’ve experienced in the past.

Overall, a good deal. But be warned, it isn’t for the fat couch potato. Like the infomercial says, its for folks that want to get in BETTER shape; the expectation is that you already are in shape and want to take it to the next level.

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Acai berry is rapidly overtaking the world of weight loss as the queen of natural diet aids. The once little known berry, recently introduced to the world, has taken weight loss by storm with a tremendous acceptance by doctors, dietitians, health conscious consumers and weight loss advocates. Get to know the benefits of the Acai berry, and you may join the ranks of those who call Acai berry the perfect natural food and diet aid.

Drastic weight loss and ease in maintaining that new weight goal have been accredited to the use of Acai berry. Since Acai berry is high in antioxidants, amino acids, omega fatty acids and fiber it works naturally to rid the body of toxins and stimulate colon heath while guarding against cancer.

Since Acai berry aids in muscle tone and carries toxins from the body, even scientists and aging researchers are interested in exploring the uses of this tiny berry. Acai berry holds some of the most sought after properties in health, diet, and cosmetics. Although it is a relatively new arrival, demand is rapidly growing, as its uses seem almost untapped and limitless.

Unlike other weight products, Acai berry grows naturally in the rain forest and is loaded with vitamins and minerals to restore missing nutrients and to help aid in weight loss while maintaining energy, increasing stamina, muscle tone, metabolism, and reducing stored body fat safely.

Stabilized weight has been achieved healthfully with the use of Acai berry, even for diabetics and others with drastic weight fluctuations or health issues such as cardio-vascular restrictions. The phenomenal finding with Acai berry is that muscle development is increased and toned, while body fat has been found to be drastically reduced.

Use of the Acai berry alone, without an adequate diet, will not produce the desired results. Maintaining adequate health practices while taking Acai berry is essential for the body to assemble valuable nutrients, both from the Acai berry and the ingested foods. For example, anyone using Acai berry should insure proper nutrition and a balanced diet of fresh vegetables, fruits, nuts and whole grains should be included in moderation the daily diet. Regular exercise out-of-doors in the fresh air and sunshine is important to stimulate new cell growth and muscle tone as well as slough off old cells. Drinking plenty of fresh water and getting plenty of sleep should be included to complete the healthful diet.

Hello my friends! It has been a while since I posted something about myself, huh? Well as you can see in my side bar I have been basically maintaining my weight loss at this point. 177 is a nice number, but I still need to get down to 160lbs. I finally feel that is a great weight for me to be at. I am not too skinny and I also look nice and toned at that weight too. So, with summer being just right around the corner I have got to started now and not stop until I am at my goal and then I will work on maintaining it long term.

Some of you may ask are you going to go back on NS and the answer is, no. I am going to apply the tools that I learned from being on NS and cook the foods myself or purchase my favorite lean cuisines. I will also start working out 3 days a week and then increase it to 4-5 days. I don’t want to over do it and be completely wiped out for the day since I am working too. I also really need to practice getting to bed earlier at night so that I can be very rested the next instead of being tired all the time. Lately, I have been staying up until 2am and I found out that my mind and body does not like that all all. How about you all? Do you feel that way sometimes?

Today was the first day I really got some exercise in and what I did was so much fun, I forgot how much I liked Chrisi Taylor’s StepSational DVD. This DVD has fun music from the 70’s and late 90’s so it was fun to step too and relearn the moves again. If you like to step this would be a fun one in my opinion to try. I got me movin’ and I have to laugh because when I was in my best shape I could workout with my step raisers double stacked without getting winded okay, but today being so out of shape I worked with a single raiser at a lower impact and I was so winded. I was huffing and puffing hard and my hubby said that it sounded like I was having sex without him, lol.

So, that told me I that I really need to get into shape. hee hee .

Oh yeah, I have to share that I started a fashion/beauty blog at www.fashioniche.com over a year ago and lately I have been creating videos that includes eyeshadow tutorials to inspire people on creating fun looks for going out and stuff like that. Check it out and please rate the videos too. This will let me know if I need to improve or get more ideas and such.

Well, I better go for now. My little one will be home from school in a bit and then I will have to get ready to work tonight too.

Have a great day

Natasha

The type of exercise you do all depends on you and what you like to do. What you hate doing, paying membership fees, and whether or not to buy equipment are all things you need to consider.

If you choose something that you don’t like to do, you aren’t going to keep doing it for a long period of time. Give it some thought – if you don’t like jogging, you aren’t going to get up at 6 AM and go running. If you can’t find something you like to do, choose something you hate the least, which will normally be walking.

Walking is great exercise, as it suits all levels of fitness. Anyone can start a walking program at any time, it’s normally the intensity and duration that differs. Walking is also a social exercise, as it isn’t difficult to find a training partner to chat with while you exercise. Walking with a partner will also make time go by faster.

No matter what exercise you choose, you should start at a low level of intensity and build it up over a period of weeks, which is essential to the longevity of your exercise program. If you start off too hard, you could end up with an injury which will require time off to get over.

If you are really in bad shape, you should start off by walking for 10 minutes each day. Then, increase it by 5 minutes every 2 weeks. To make things more interesting, you should try walking a different course every few days. You can also roster a different friend to walk with you each day of the week.

If walking isn’t your thing, then you may want to try a fitness center. They have loads of variety and normally have trainers on hand to answer any questions you may have. When you choose a fitness center, make sure that they give good service.

If they aren’t willing to treat you well before you join, then they certainly won’t after you join. You should also make sure that the equipment they use is well taken care of. It’s easy to find out, as all you have to do is listen to the machines. If they squeak a lot or make noise, then chances are they aren’t being taken care of.

If you still aren’t sure what you should do, then you should look into golf or tennis. Both are good social activities in most areas, and you can even meet new friends. Tennis is great for fitness although it isn’t for someone who is just starting out. If you haven’t exercised in a long time, then golf may be the best activity for you.

If natural health supplements is your goal and also if you want to use vitamins then exercise is for you.

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The overall weight of a proportion of Western countries citizens may be rising significantly but the pursuit of health and fitness products and programs seems to be following suit. In addition to that, these people are having the desire to sculpt their bodies to achieve that magazine-cover look. This can be seen with the investment that is going on in local fitness centers and health clubs, not to mention fitness equipment manufacturers.

Home Fitness Tips

It is not as if you can get away from it as the advertising for diet and fitness equipment is also on the television as well. But exercise is not the only way to build that body beautiful because it also entails a certain responsibility about the foods we choose to eat as being healthy and fit requires one to follow a regular diet fitness regime. We need to remember that our bodies require a certain level of nourishment if they are going to be able to repair themselves and stay healthy and diet and fitness go hand in hand. What doesn’t help the average person is what diet-fitness regime to follow as both seem to make sense; there is the one that says eat foods with high carbohydrate levels and the other which says you need to eat foods with a high fat content which appears to contradict everything we are told about dieting.

Fitness and Exercise

To understand this better you need to know that the high-carbohydrate followers believe that you need to eat foods rich in carbohydrates to exercise well and the opposition believe you need to consume foods high in fat. Those followers of eating foods with high carbohydrate content believe these are best owing to the amount of energy that can be stored in the muscles ready for instant release.

Family Fitness Advice

5 times more calories than carbohydrates and proteins alike while studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So according to the experts, it doesn’t matter which you choose, as long as you don’t follow both at the same time, unless weight gain is what you want.

But then diet fitness is not all about losing fat and you must also consider your diet in order to keep fat away. Just to add another factor to the mix; the success of a diet program relies on it being devised for the person it relates to so factors like their medical history, tastes in foods and lifestyle must be taken into account.

Just losing weight is not the issue as many overweight individuals manage to do this but if the diet doesn’t suit them they pile it all back on, so the trick is to organize a diet that exactly fits your needs and maintain a moderation to what you eat. There are many diet fitness programs; the hardest part is finding one which suits your particular circumstances, but when you do it will be easier to stay with it and keep healthy.

The Firm Wave weight loss system does more than tone muscles, burn calories and boosts energy; it is a one of a kind very effective way to burn fat and calories and sculpts the body.

The Wave works because of the three following reasons:

It offers cardio exercises to burn some calories and make the heart and lungs stronger. It offers strength training exercises with resistance bands and weights to build and tone the muscles and burn more calories. And, it offers core exercises that will strengthen muscles and help increase balance while helping to flatten the stomach. These three exercises in combination will reduce fat, help to burn more calories and helps shape the body like no other exercise program or equipment can do.

The FIRM Wave weight loss system also has many other advantages including:

• offering quicker results
• lessening the total time of the workout
• convenience
• does not use much storage space
• is ideal for every level of fitness
• fun to do
• not very expensive
• officers Pilates and stretching exercises
• light weight and easy to handle
• comes with everything needed in one box
• inspirational and instructional DVD’s are included

Riding the WAVE is exciting and fun to do. There will not be any boring workouts with this unique system. Users simply rock and step their way to being more fit. It is a great exercise device that is sure to be what everyone will want in exercise equipment and best of all it is not overly expensive. Users rave over it and say it really works!

It comes with everything needed plus there are DVD’s to guide users through every step of aerobic workouts, toning workouts and much more. It is an excellent value for the money. It is a complete home gym in just one piece of equipment.

The Firm is a simple piece of strong plastic which is curve-shaped and very stable. It will not bend or move which makes it ideal for stepping and cardio exercises. When it is turned over it rocks back and forth which is great for improving balance.

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Interval training for weight loss is a superior form of cardio activity. Interval training is where you train at high intense levels for a 30 to 100 second interval followed by a lower intense level for 30 to 100 seconds. You want to train intense to a point where you almost feel like you are going to lose your breath. You will be training outside your target heart zone during your intense interval.

Doing traditional aerobics at the gym, four times a week for a period of minimum 45 minutes you would certainly lose weight. But get bored too. May be you cannot afford going to a gym or the gym schedules are not suitable for you. So interval training will here propose you an interesting not boring, extreme weight loss training program that is definitely effective for calorie burn, cardiovascular capability improvement and muscle definition. What is more, it stimulates your metabolism much more than traditional low intensity weight loss training programs.

The most attractive part of interval training for weight loss is the effect it has on your body after the workout is over. It keeps your metabolic rate elevated long after your work out is over. That’s right, even 6 hours after your work out is over your body is still burning calories. The increase in your metabolism is called excess post-exercise oxygen consumption or EPOC. However don’t think that you can workout once for the day and expect to burn hundreds of calories after the workout.

The EPOC you see depends on how intense your workout is. If your work out is super intense your body will burn more calories after your work out, if it’s less intense you will burn less calories. Either way this is the great thing about interval training. Interval training should only be done for the advanced. If you are beginning with cardio do not attempt interval training. Because of the high intensity and extreme vigor you should not attempt without your doctors clearance.

A good interval training for weight loss program will include strength training. This gives your body a reason to keep the muscle it has, which makes for a more tone, fit look when you reach your goal. This is often missing from traditional routines, which can leave you soft and flabby even though you may lose weight. Taking the above idea a little further, it is possible to even gain strength on a good interval training program. Muscle does not necessarily equal strength, so keeping and even building strength is really an additional benefit of interval training.

For an overall fitness program, and especially if your focus is fat loss, interval training is one of your best options. This is especially the case if you have a busy schedule like so many of us these days. The concept of properly combining both the resistance and cardio elements into shorter workouts makes interval fitness training hard to beat.