Yearly Archives: 2013

October 18, 2013

RUNNING TIPS FOR WOMEN.

Running

Running is a simple way to burn calories and enhance your mood in minutes. It’s easy to reap the benefits of a running routine and you don’t have to be a hardcore marathon runner to start pounding the pavements. Here are some tips on how to improve your running workout and ensure you get the best results.

To the gym
Weight training could make you a better runner. A Norwegian study found that resistance training three times a week for eight weeks significantly improved running efficiency and endurance in well-trained, long-distance runners.

Uphill battle
Want to conquer the hills? To race uphill, run with a short stride while pushing off the balls of your feet and pumping your arms. Then relax your arms and use a longer stride to go downhill.

Ready, set, splash!
Getting wet could make you a better runner. Swimming increases your upper body strength, making your runs more efficient, while aqua jogging mimics your usual movement sans impact – reducing the risk of injury.

Bright idea
Watch your stance when running. Leaping forward and striding too far will drain your energy fast. Instead, make sure you stand tall and lean slightly forward, so when you feel like you’re going to fall, you step forward just enough to catch yourself. This should be the length of your stride.

Take five
Listen to your body! If you’re feeling under the weather or if your body is sore and ready for a rest, take a recovery day. Only you know if those aches and pains are from a good run or the sign you need to rest.

Drink up
Hydration is key for runners, but plain old water is best if you’re only doing short runs. Upgrade to a sports drink if you’re running for longer than an hour to help shuttle glucose to your muscles and combat fatigue.

October 11, 2013

3 INSTANT ENERGY BOOSTERS.

Have a glass of water.
Staying hydrated is one of the easiest things you can do for energy. When you skimp on water, the cells in your body shrink, so they can’t function as efficiently. This triggers feelings of fatigue.

Talk fast.
Ever notice that energetic people tend to zip through their words? Fast talk means fast thinking, which automatically boosts your energy. Speed-talk your way through your next friendly chat, and feel that breathless rush give you a boost.

Practice self-forgiveness.
No more “I’m worthless because I’m overweight” or “I’m lazy for skipping my workout” thoughts. The feeling of guilt keeps you stuck in a low-energy rut.

October 4, 2013

LISTEN UP ALL CHOCOHOLICS!

Chocolate

A recent study found that daily consumption of roughly 40g (one and a half ounces) of dark chocolate reduced the stress hormone cortisol.

Researchers suspect that certain compounds in chocolate, like caffeine and theobromine, may be responsible.

And, as if you even need another reason to indulge, a study has found that adults who ate moderate amounts of chocolate regularly were actually thinner than those who didn’t, even though they consumed more calories and exercised the same amount.

Look for chocolate that contains at least 70 percent cocoa – the darker, the better – and enjoy!

September 20, 2013

BREAK OUT OF YOUR CARDIO RUT.

Bored

Are you bored with your cardio workout? Are you already dreading the stair stepper workout that you have scheduled for tomorrow morning? When you’re in a rut, it’s easy to fall off the fitness wagon because motivation and excitement are gone.

So how do you get your aerobic mojo back? You shake things up! Here are a few super-simple ways:

1. Change Your Soundtrack.
Downloading new songs is a fast way to bust out of your cardio rut and get you happily moving. When you have your headphones on, no one else knows what tunes you’re playing, so play whatever you want! Studies have shown that music is motivating, but if you’re bored at the gym, it may be time to shake that playlist up.

2. Change Your Location.
If you’re a regular gym-goer, maybe it’s time for a change of scenery. Move your workout outdoors or create your own home gym. Even a new DVD or two can mix things up!

 3. Change Your Intensity.
Try a longer, less intense workout: If you can usually only set aside 10 to 20 minutes for exercise, make those minutes intense, switch it up by setting aside extra time to make your workout longer and less intense. By doing a longer, less intense workout, you’ll give yourself time to really enjoy the activity without rushing or trying to burn as many calories you can in a short amount of time. Pick an activity that you love—dancing, walking, hiking—and enjoy it!

OR…

Try a shorter, more intense workout: If you’re the type of exerciser who would rather walk for an hour than run for 5 minutes, then maybe it’s time for you to swap your low-intensity sweat sessions for shorter, more intense workouts. This is an especially good trick if you spend most of your mental energy watching the clock wishing your long workout was over.

September 13, 2013

PREVENT THOSE POST-WORKOUT CRAVINGS.

The more you work out, the more hungry you’re going to feel. However, far too often people overcompensate for exercise and that’s one of the main reasons women don’t get the weight-loss results they anticipate. Try these strategies to outrun your hunger so you can finally cross your weight-loss finish line.

  1. Pack a Snack
    The most important window for refueling is also when you’re the least hungry. A common mistake women make is believing they can just wait for their next meal, so by the time they sit down, they’re starving. If you’ve worked up a sweat for an hour or more, have a little something within 30 minutes of finishing, even if you don’t feel like it. The ideal snack has carbs to refuel your energy stores and protein to help repair muscle tissue (150 to 200 calories) If you exercise for more than 90 minutes, you’ll need a more substantial snack (200-250-calories).
  2. Avoid a Reward Mentality
    Often, we feel that we’ve earned a treat or a big meal after a workout. The problem is that many women wind up taking in more calories than they burn. To avoid undoing all your hard work, stick with your normal fare and portions, then wait 10 or 15 minutes and help yourself to more if you’re still hungry. This will keep you from automatically supersizing your meals. Upgrade quality, not quantity: Treat yourself to fresh blueberries instead of your usual apple for an afternoon snack, or toast a slice of artisan whole-grain bread from the bakery instead of that supermarket loaf.
  3. Clutch a Water Bottle
    That empty-pit feeling in your belly may not be triggered by hunger. The signs of mild dehydration, such as low energy and sleepiness, can dupe your brain into craving food. And because these signals start before you’re even thirsty, it’s important to drink water early and often during your workout. Make sure you take regular sips one to two hours beforehand, during your workout (every 15 or 20 minutes), and drink up afterwards.
September 6, 2013

SURPRISING SUPERFOODS YOU SHOULD EAT # 5.

The final place in the list of surprising superfoods goes to the good-old beet. These colourful root vegetables contain powerful nutrient compounds help protect against many diseases.

Beets
Why?: Beets are rich in folic acid, which has been show to lower levels of homocysteine, an amino acid in blood linked to heart disease.
How to Enjoy: Roast beets to bring out their sweetness. Drizzle them with olive oil and place in a 375-degree oven for 30 minutes to an hour.

August 30, 2013

SURPRISING SUPERFOODS YOU SHOULD EAT # 4.

Do you still top up on oranges for your vitamin C boost? Think again, with number 4 on the list of surprising superfoods.

Kiwis
Why?: Kiwis have more immune-system-strengthening vitamin C than grapefruits, oranges, or strawberries.
How to Enjoy: Switch out your usual berries with kiwis to put on Greek yogurt, or toss them in your favourite salad.

August 22, 2013

SURPRISING SUPERFOODS YOU SHOULD EAT # 3.

In at number 3 is Chard. A Mediterranean favourite and considered to be on of the healthiest vegetables available.

Swiss Chard
Why?: This leafy green is loaded with potassium, which helps to balance electrolytes and prevent muscle cramps.
How to Enjoy: Simply saute Swiss chard and garlic in olive oil for a delicious side dish.

August 16, 2013

SURPRISING SUPERFOODS YOU SHOULD EAT # 2.

As a snacking favourite of many dieters, pumpkin seeds also offer great nutritional value, making it number 2 on the list of surprising superfoods.

Pumpkin Seeds
Why?: Rich in protein and phytosterols, these little treats have been shown to reduce levels of harmful LDL cholesterol.
How to Enjoy: Eat them plain for an afternoon snack or sprinkle some on top of your salad for added crunch.

August 9, 2013

SURPRISING SUPERFOODS YOU SHOULD EAT # 1.

Apples, almonds, broccoli. If you eat the same things every week, you may be missing out on an easy way to boost your health. Many of us pass up foods that are nutritional powerhouses, because we don’t know how to prepare them. Bust out of your culinary rut with number 1 of my disease fighters.

Bamboo Shoots
Why?: A great low-calorie, high-fibre veggie packed with antioxidants that help ward off cancer-causing free radicals.
How to Enjoy: Find bamboo shoots in the canned-food section of your supermarket. Add to salads, stir-fries, and soups.