Today's Fitness Tip

Daily fitness and wellness tips


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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

 

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Exercise 3 Times Per Week to Lose Weight

fb6.23Exercise 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!


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A Workout for You!

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A Workout for You!
20 minutes of cardio moderate intensity
10 minutes cardio higher intensity
(Cardio can be walking, running, elliptical, rowing, biking, etc.)

Repeat below 3-5 times
10 pushups
20 jumping jacks
20 squats
1 minute plankpushupp woman

Do not began an exercise program without permission from your doctor!


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I Blog for “Bob” (and others who need motivation)

d6ae4a3b99eb526615eeaef1a888171f_5pkqI Blog for “Bob” (and others who need motivation)

Several months ago I began to training a man, let’s call him“Bob”. When we met he weighed 263 pounds on a 5’6” frame (he is rather big boned!). His body fat percentage was 38.4%
Bob is an accomplished businessman who doesn’t have time or energy to take proper care of himself. He travels often. He spends time at airports and hotels where he wasn’t eating the most nutritious food. Then there are the business lunches and dinners which require, according to Bob, steak, wine, sometimes even dessert and after dinner drinks. Weekend golf with clients during the warm weather can involve poor choices such as hotdogs for lunch (“that’s all they offered”, he said) and maybe cocktails on the course.
Lifestyle and poor food choices zap Bob’s energy. In the early morning, which would be a perfect time for him to exercise, he’s tired. Lots of things on his mind: family, his workweek, making travel arrangements….he doesn’t sleep well. He often complains of aches and pains, lower back, shoulders and legs.
He does exercise with me once or twice per week when he is in town.
I asked “Bob” if I sent him a daily email to remind him to eat healthy, to exercise, to stretch, to meditate, etc., did he think that would help him to get on the right track? He responded “Yes, I think it would help me.”
Well I am thrilled to report that by sending “Bob” a daily message he has a weight loss of 30 pounds and has dropped his body fat down several points as well. He’s eating clean, nutritious foods. He’s stronger, leaner and much fitter. He’s planning on taking up biking again, a sport he enjoyed and raced in when he was younger. He has set a new goal to drop down to 195 pounds in a reasonable amount of time.
Congratulation “Bob”! I am here to help you on your journey!
Happily, I Blog for Bob 🙂


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Take Time Out to Stretch!

Today’s Fit Tip is to stretch!!!!!!!!!!!! Yes!

Stretching can help loosen tense muscles.

Stretching can invigorate you.

Stretching can open up your energy centers, your Qi or Chi as the Chinese say.

Stretching can just feel good!! Isn’t it good to feel good?jackie4

So today..take time to stretch!!!!!!