Today's Fitness Tip

Daily fitness and wellness tips


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Why Weight Lift?

crossfitWhy Weight Lift?

Lifting weights helps shed off pounds, but it keeps the weight off too. You burn calories during strength training, and your body continues to burn calories even after. More calories are used to make and maintain muscle than fat, and strength training can boost your metabolism by 15%.

Lifting weights can even can help strengthen your bones. By putting the stress on your bones, you build up the bone density, ultimately preventing osteoporosis and other related bone diseases.

Strength training is also called resistance training because it involves firming up and toning your muscles by contracting them against a resisting force. Your balance and coordination will improve, as will your posture. More significantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40%, a vital benefit, particularly as you get older.

Strength training will even elevate your level of endorphins which will make you feel great. It is also a


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You don’t have to gain weight this Thanksgiving… Follow my tips!

You don’t have to gain weight this Thanksgiving… Follow my tips!

No need to Gian Weight this Thanksgiving..follow my tips!

  • Eat a healthy breakfast with some lean protein- maybe an egg white and veggie omelet and some fruit.
  • Skip the bread, it’s just empty calories.
  • Add lower calorie veggies to your plate. Turnips are a good choice at 51 calories per cup with potatoes ringing in at 214. Check with the host that they are not smothered with butter. Green beans have 44 calories per cup, much better than the casserole which has 341 calories and 22 grams of fat.
  • Avoid soda and alcoholic beverages. Instead have water or an herbal tea, maybe apple or pumpkin spice. Sweeten with a little honey or stevia. For a lower calories alcoholic beverage, try a white wine spritzer. It has about 96 calories. Add 4 oz. wine and 2 oz. club soda and a lemon for garnish.
  • For dessert, just have a little.

Your Plan for Friday: Kick up your cardio today! Go for a long run, bike ride or walk. Enjoy 3 servings of fruit today. Apples, berries and grapefruit are good choices.

Have a large green salad for one meal today, 2 meals would be better. Drink at least half your body weight in ounces of water.


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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


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Eat Salads to Cut Calories and Increase Satisfaction

green-vegetables-1ff5a7

Studies have shown that eating a low-calorie first course, like a green salad of 150 calories or less, enhances

feelings of fullness and reduces the total number of calories eaten during the meal.

Add a salad at dinner or lunch.  Be careful of calories in dressings!

(I like balsamic vinegar)


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Looking to get in shape? Swimming may be the answer!

A 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.swimming

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.


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Burn Fat in Less Time with High Intensity Interval Training!

sprintingHIIT, (High intensity interval training) is a form of cardio training that involves cycles of high intensity bursts and low to moderate intensity recovery. This cardio workout is said to burn fat not only faster but more efficiently than that of a low intensity cardio workout such as jogging or going for a long run. This is because the higher intensity allows the body to burn fat faster in total than at lower intensity routines, although the ratio of fat to glycogen ratio is lower. Additionally, there’s also an ‘after burn’ effect known as EPOC (excess-post exercise oxygen consumption). This increases your metabolism and burns more calories for up to 24 hours after interval training.

Try adding some sprints to your workout!


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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 rest


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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.


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5 Clean Eating Tips

d6ae4a3b99eb526615eeaef1a888171f_5pkqSome clean eating steps to follow:
1.Eat fruits and vegetables.
2.Balance protein and complex carbohydrates.
3. Avoid soda and high calorie sugary drinks.
4. Trade bad fats for good fats in your diet.
5.Eat several small meals a day.
Reading labels on food products for calorie counts, nutritional value, and ingredients is beneficial for deciding which food products are healthy. There are many recipes on Internet sites and in cookbooks to try that provide healthy alternatives and substitute healthy ingredients that still taste flavorful and are nutritious. Clean eating is not only a great choice but also becomes a way of maintaining a healthy life.

My favorite for recipes is Clean Eating Magazine!  Check it out!

Coach Jackie 🙂


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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