Today's Fitness Tip

Daily fitness and wellness tips


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Ask Coach Jackie: Can I “make up” for weekend splurges?

d6ae4a3b99eb526615eeaef1a888171f_5pkqAnswer: The weekend represents about 30 percent of the week, so too many slip-ups will put you on bad terms with the scale. Case in point: Dieters usually lose weight during the week, but stop losing weight on the weekend because they ate too much. By feasting on whatever you want on the weekend, you’ll cancel out five days’ worth of healthy eating. When it comes to shedding pounds, consistency is key. Aim to consume a similar number of calories on Tuesday as you would on Saturday. Weigh yourself on Friday and again on Monday. Any weight gain is a sign you shouldn’t have eaten the extra slice of pizza.

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ASK COACH JACKIE

ASK COACH JACKIEd6ae4a3b99eb526615eeaef1a888171f_5pkq

1-Should I stop eating all carbs to lose weight? M., Little Falls, NJ

Jackie :Your body needs carbs. Fruits and vegetables are also carbohydrates. Try cutting out the unhealthy carbs/starches such as: sugar and refined flour products. Do eat fruits and leafy greens. Whole grain breads, brown rice and sweet potatoes which are good starches. Also ramp up your workouts to torch more calories.

2-How much protein should I consume daily? I am a 34 year old male. T., Clifton, NJ

Jackie: In general, it is recommended that 10-35% of your daily calories come from protein. According to The Center for Disease Control (www.cdc.gov) suggests the recommended daily allowance for protein for men ages 19-70+ is 56 grams daily. Women ages 19-70+ should be consuming 46 grams daily. So you should be consuming around 56 grams per day.

3-How much water do you recommend I drink daily? I am a 40 year old male and weigh 175lbs. B., Tamaqua, PA

Jackie: The Institute of Medicine states a healthy male adult should drink roughly 3 liters about 13 cups of total beverages a day. For women, 2.2 liters about 9 cups of beverages is adequate. This fluid consumption pertains to healthy adults living in temperate climates.


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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!!!!!!


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Is Crossfit a Workout for You?

Is Crossfit for You?

 CROSSFITcrossfit

CrossFit is a program designed to increase your strength and condition your body. This exercise
program is constantly varied, high intensity, functional movement. CrossFit workouts are
generally 20 minutes and is an intense and demanding physical workout. CrossFit uses many
movements such as sprinting, rowing, jumping rope, and weightlifting.
The benefits of CrossFit includes cardiovascular and respiratory endurance, stamina, flexibility,
strength, speed, and balance.
CrossFit includes:

Bodyweight exercises
Weightlifting
Endurance Training
Recording Workouts
A CrossFit routine could be monitored to the individual. You could try this routine to get started,
it is a basic circuit that involves a number of core exercises and it does not involve a great level
of technique.
Run 400m
21 Push ups (the females will do these on their knees)
21 Squats
5 Burpees
Run 400m
15 Push ups
15 Squats
5 Burpees
Run 400m
9 Push ups
9 Squats

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4 Things all Healthy Adults Need to Do

 4 Things all Healthy Adults Need to Do photo(12)

 A recent study showed that individuals who ran more than 50 miles per week had significantly greater increases in HDL cholesterol (good fat) and significantly greater decreases in body fat, triglyceride levels, and the risk of coronary heart disease than individuals who ran less than 10 miles per week. In addition, the long-distance runners had a nearly 50% reduction in high blood pressure and more than a 50% reduction in the use of medications to lower blood pressure and plasma cholesterol levels.  

 The American College of Sports Medicine recommends that all healthy adults should do the following 4: 

 1. Frequency of training: three to five days per week

2. Intensity of training: 55/65%-90% of maximum heart rate

3. Duration of training: 20-60 minutes of continuous or intermittent aerobic activity

4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously, and is rhythmical and aerobic in nature (for example, walking-hiking, running-jogging, cycling-bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof).

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