5 Questions Women Have About Weight Training

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Read on and Enjoy!

Talk to you soon!

~Erica


 

Fiitness woman workout with weights dumbbells

1. How much weight should I use?

Put away the pink dumbbells my lady friends, as research shows heavier weights not only increase muscular strength but also decreases body fat more than using light weights. If you’ve been led to believe that using light weight and doing a lot of reps will “tone”, it is simply not true.

When you are new to strength training, you will find yourself getting stronger very quickly. If you want to get stronger, healthier and leaner, you need to continually challenge your muscles. This means doing one more rep, adding more weight or resting less from workout to workout.

You can read more here directly on Vanessa’s

 


If you are a woman needing an exercise plan laid out for you that will work… check the Venus Factor here. This is a complete nutrition and exercise plan that is easy to follow, easy to fit into your schedule and it works. Check it out!

 

5 Vegetarian Myths

vegetarian-diet

Want to give up meat but you’re afraid you will not get the nutrients you need? Fear that you’ll end up gorging on carbs and getting fat? And wait, isn’t being a vegetarian too complicated?

What if you could wave a magic wand to feel healthier, get slimmer and reduce your risk of dying from heart disease, while also lowering your chances of developing diabetes, cancer and other ailments – from diverticulitis to dementia?

A no-brainer, right?

Six to eight million people think so. That’s how many Americans have adopted vegetarian eating. Even I was skeptical about giving up my meat, but when I got pregnant this last time and couldn’t eat it because it tasted like dirt and made me sick… I had to do a little research to make sure not only I was getting the nutrients I needed, but also that my growing baby was. And I have yet to go back…

“Vegetarian diets – which contain no beef, pork, poultry, fish or shellfish – are naturally low in saturated fat, high in fiber, and packed with essential nutrients, vitamins, minerals and cancer-fighting compounds,” says Neal Barnard, M.D., adjunct professor of medicine at George Washington University and president and founder of the Physicians Committee for Responsible Medicine, a nutrition advocacy organization that promotes vegetarian eating.

Still not convinced? Vegetarians tend to be slimmer than meat-eaters, according to a 2005 Tufts University study of 55,459 women.While 40% of the non-vegetarians were overweight or obese, only 25% of the lacto-vegetarians (who eat no meat, poultry, fish or eggs) were overweight.

After a lifetime of believing a meal isn’t complete without meat, doubts are understandable. Read on for information about vegetarian diets from registered dietitians and chefs, along with tips for making the transition.

Myth #1: I won’t get enough protein.
The truth: It’s easy to be a vegetarian and get the protein you need.

Your body needs 0.8 grams of protein per kilogram of body weight, according to the latest Recommended Dietary Allowance (RDA). That translates to 0.36 grams of protein per pound.“So, if you weigh 140 pounds, you need about 50 grams of protein [a day],” says Susan Levin, R.D., director of Nutrition Education for the Physicians Committee for Responsible Medicine.

That’s easy on a vegetarian diet. Enjoy a bagel smeared with peanut butter for breakfast (4 grams for 1 tablespoon of peanut butter and 10 grams for the bagel); veggie burger for lunch, between 2 slices of whole-wheat bread (depending on the brand, can be 13 grams, plus 4 grams for the bread); and an afternoon snack of a cup of yogurt (14 grams) and a handful of almonds (8 grams in a 1/4 cup).

You’ve already met your daily protein requirement, and it’s not even dinnertime. “If you consume enough calories, you’ll get enough protein,” Levin adds. “Most Americans get twice the recommended amount.” Even some vegetables are high in protein. For example, “broccoli gets one-third of its calories from protein,” Levin says. When cooked, it weighs in at 4 grams of protein per cup.

Legumes (beans, peas, lentils) are another good protein source. Like rice? You’ll love protein-packed quinoa. Pronounced KEEN-wah, the South American seed is extremely easy to prepare, says Jeff Stanford, owner of Ravens, a fine-dining vegetarian restaurant on the Mendocino, Calif.  “Just put washed seeds into water and boil for 15 minutes. Drain and serve,” Stanford says. “Quinoa risotto with grilled spring vegetables is beautiful and delicious.”

To see how your favorite foods stack up, the protein content of many foods is listed here.

Myth #2: Vegetarian diets make you fat.
The truth:
If you load up on cheese, junk food and white carbs (pizza, pasta, white bread), you may gain weight.

That’s because white carbs – as opposed to whole grains that are full of healthful fiber and nutrients – are full of empty calories and lead to weight gain, says the Harvard School of Public Health.

“Vegetarians who turn to chips, candy and cupcakes may gain weight,” she says. “Or if you eat a lot of cheese – cheese enchiladas, quesadillas, cheese sandwiches – you will also increase the amount of saturated fat and calories in your diet.”

Myth #3: Vegetarians have to compensate with vitamins and other supplements.
The truth:
Strict vegans, people who eschew all meat, fish, eggs and dairy, need to ensure they get ample vitamin B12 and omega-3.

Vegetarians are more likely to have too-low concentrations of vitamin B12 – found in highest levels in fish and meat – and omega-3 fatty acids (fish oil), according to a February 2011 review by Zhejiang University in China, published in the Journal of Agricultural and Food Chemistry. But vitamin B12 also can be found in fortified non-dairy milks, energy bars and breakfast cereals. You can also take supplements, but first consult your doctor before taking this or any other supplement.

For vegetarians who want to avoid fish oil capsules, omega-3 is found in ground flaxseeds, walnuts, canola oil and soy, as well as in vegan supplements. Fortified nutritional yeast is a complete protein and a great way to sneak vitamin B12 in your daily diet. (Tasty tip: Try sprinkling it on popcorn.)

Myth #4: Vegetarians don’t get enough iron.
The truth: Vegetarians are no more likely to have iron deficiencies than non-vegetarians.

While vegetarians tend to have lower iron stores than meat-eaters, the “incidence of iron-deficiency anemia among vegetarians is similar to that of non-vegetarians,” according to the American Dietetic Association (ADA).“But the form of iron found in plants is not as well absorbed [by the body] as that found in meat,” Lavine says.

That’s why the ADA suggests that vegetarians try to get 1.8 times more iron than people who eat meat.
Foods high in iron include dried fruit, beans and peas, lentils, enriched cereals, whole grains, baked potatoes (with the skin) and dark leafy vegetables, says the Mayo Clinic.

An easy way to ward off anemia: Cook with a cast iron skillet. It increases foods’ iron content. Also, eat fruits and vegetables with vitamin C, such as strawberries and citrus.

Myth #5: Preparing vegetarian meals is complicated and labor-intensive.
The truth: Many of your favorite quick dishes can be easily modified and made meatless.

Besides, a lot of foods you already eat are vegetarian: hummus, guacamole – even pizza, if you get rid of the fatty pepperoni and top with lots of vegetables.  Of course, veggie burgers and other meat substitutes (chickenless nuggets, tofu-turkey, and so forth) are an option, but if you have a soy allergy like I do, you need to make sure you read the label… or just stay away from them because they’re very processed, full of preservatives and sodium.

Here are some more simple and nutritious meat substitutes:
“Instead of tuna, mash garbanzo beans and mix with tuna salad ingredients for a sandwich filling. Swap black beans for ground beef in tacos. And tempeh (made from fermented soybeans), seitan (a high-protein meat substitute pronounced SAY-tan, made from wheat gluten) and tofu can be placed anywhere meat is used,” Caspero says.

If you are ready to try, check out this awesome video series…Vegetarian Done Right.

Talk to you soon!

~Erica

vegetarian-food-pyramid

You’ve decided it’s time to start exercising…

Congratulations! You’ve taken the first step on your way to a new and improved body and mind.

“Exercise is the magic pill,” says Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine’s Consumer Information Committee. “Exercise can literally cure diseases like some forms of heart disease. Exercise has been implicated in helping people prevent or recover from some forms ofcancer. Exercise helps people with arthritis. Exercise helps people prevent and reverse depression.”

Start-exercise-gradually

The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it’s wise to consult a doctor. Anyone with major health risks, males aged 45 and older, and women aged 55 and older should get medical clearance, says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

So what are some easy things to do to get started?

Exercise options are numerous They can include walking, dancing, gardening or biking. The important thing is to choose activities you enjoy. That will increase your chances of making it a habit.

And how much exercise should you do?

Most recommend at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week. If you can’t do 30 minutes, which should be easily obtainable, do something for at least 10 minutes… you will be surprised at the difference.

Here is a great free tool to help you get started…

Talk to you soon!

~Erica

PS. If you need a more advanced workout… check this out…

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Personal Vegetarian Deep Dish Pizza (Recipe)

Not sure why my eye keeps going to pizza recipes this week… but this looks delicious 🙂 Enjoy!

The Portabella, or Portobello mushroom has a dense, chewy texture and characteristics that make it an amazing meat substitute, while they provide several dietary benefits. Here are a few… The selenium content in portabello mushrooms is high, and plays a primary role in the protection of healthy cells from free radical damage. (Free radicals are the byproducts of metabolism that dodge normal waste removal and wreak havoc on the body. Antioxidants, such as selenium, block their attempts to alter the composition of healthy cells and tissue.) Other antioxidant phytochemicals present in portobello mushrooms include a group called polyphenols. These compounds give portobello mushrooms an extremely high ORAC rating, a measurement of the antioxidant capability of a food…

Personal-Vegetarian-Deep-Dish-Pizza

(Serves 2)

Ingredients:

4 large Portobello Mushroom Caps
2 Cups Spinach, chopped
1 pkg. Meatless Ground meat substitute (I personally would leave this out, not a fan lol)
1/2 small Onion, chopped
1/2 Green Pepper, chopped
4 Jumbo Black Olives, sliced (optional)
1/2 Spaghetti Sauce or Organic Spaghetti Sauce
1/4 Cup Mozzarella Cheese Shreds
1 Tbsp. Fennel Seeds
1 1/2 Tsp. Basil, divided
1 1/2 Tsp. Oregano, divided
1 Tsp. Rosemary
2 Tsp. Extra Virgin Olive Oil
1 1/2 Tsp. Garlic Powder, divided
Sea Salt, to taste
Red Pepper Flakes, to taste (optional)

Directions:

Preheat oven to 375 degrees.
Cover a baking sheet or pizza pan with aluminum foil.
In a small pot on the stove, heat the veggie meat by the instructions, along with the spaghetti sauce, fennel seeds, sage, rosemary, and 1 Tsp each basil, oregano & garlic powder. Allow to cook for 3 to 5 minutes. Set Aside.
Rinse mushroom caps, remove the stems, then take a spoon and remove the gills inside each mushroom.
In a small bowl or cup, mix the olive oil, garlic powder, basil, oregano and salt, and baste the bottom and inside of each mushroom cap, then place them on the baking sheet.
Fill each cap with 1/4 of the chopped spinach, then top with 1/4 of the veggie meat (if using it)
Top each stuffed cap with 1/4 of the green peppers, onions, and cheese. If using black olives and red pepper flakes, put them on last.
Place in the oven for 15 to 20 minutes, or until veggie meat is bubbly and cheese is melted.
Remove from oven, and serve.

Nutritional Facts: (Serves 2)

306 Calories
10g Fat
21g Carbs
29g Protein


 

See more great recipes at http://thescienceofeating.com/

Mini Margherita Pizza (Recipe)

A delicious, HEALTHY alternative to delivery or Dijorno 😉

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Serves: 8 people

Serving Size: 2 slices

Cooking Time: 15 min

What You’ll Need:

4 (8-inch) flour tortillas*
1/4 teaspoon dried oregano
1/4 teaspoon garlic powder*
3 plum tomatoes, thinly sliced (about 3/4 pound)
2 tablespoons chopped fresh basil leaves
1/2 cup shredded mozzarella cheese

What To Do:

Preheat the oven to 350°F.

Lightly spray both sides of the tortillas with cooking spray, and place on rimmed baking sheets. Bake for 5 to 6 minutes per side, or until crisp. Remove from the oven and sprinkle with oregano and garlic powder.

Layer the tortillas with tomato slices, basil, and mozzarella cheese. Return to the oven and bake for 5 to 6 minutes, or until the cheese is melted. Cut each tortilla into 4 wedges, and serve.

Notes

*To make this a gluten-free recipe, use corn-flour tortillas, nonstick cooking spray with no flour added, and seasonings with no added starch from a gluten-containing source.

untitledRead more at http://www.everydaydiabeticrecipes.com

5 Things That Will Actually Make Exercise Easier

This is from a cute little blog I came across today… Homemade By Jaci

Enjoy!!

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Exercise to have fun

1. Drink Caffeine or Beet Juice. I’ll stick with caffeine, but beet juice is probably better for you. A study found that when people drank a half liter of beetroot juice two and a half hours before a workout, their bodies required less oxygen during exercise, which enabled them to run or bike 15 to 20 percent longer before tuckering out. If you choose caffeine, take 200 mg. before you work out, it’ll help you burn more calories while you work out, and after too.

2. Sleep & Eat enough. Adequate sleep makes such a big difference in your energy level. Also, if you’ve eaten enough, either the day before, or before you exercise. That’s more of a personal thing, but I like either a banana, or egg and toast before I work out. Depending on how early or late in the morning I do it.

3. Distract yourself, or workout with a friend. I love working out with friends, but it’s never very practical for me. So music, or workout DVD’s, TV, books, or magazines need to make up the difference. I know a lot of people that will do books on tape, and that really helps them forget about the time.

4. Do it first thing in the morning. Do it before you have a chance to get too busy, or tired. If it doesn’t get done first, there will be hundreds of things to take its place, then once things wind down, and you have a chance you’re too tired.

5. Do the exercises you enjoy, or Train for something. If you feel like you should run, but you absolutely hate doing it, you’ll easily talk yourself out of it. But if you love biking, you’ll look for opportunities to make it work. Training for something keeps you motivated even during those times that you’re feeling burnt out. It’s really motivating!

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Talk to you soon!

~Erica

PS. Did you enter the giveaway yet? If not, check it out here…

I’m Doing A Giveaway This Week…

I’m giving away your choice of an Ultimate Body applicator or a Facial on 4/26.

Share this post and enter your email here to be entered 🙂

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Get entered!!

Talk to you soon!

~Erica

 

“Why Do I have Cellulite?”

The Answer:

Cellulite. It doesn’t discriminate. Many women have it and want to know what is cellulite and why do I have it. You may be fit, unfit, slender, or curvaceous. It just doesn’t matter. Saying cellulite is fat is too simple…and it’s wrong.

Here’s The Straight Scoop

Most women have it. Some men have it too. It doesn’t discriminate between the fit and unfit, the slender and the curvaceous. If you’ve got it then you want to know, “What is cellulite and why the heck has it decided to plant itself of my thighs!”

It’s like an uninvited guest that has refused to leave long after the polite smiles and small talk have been exhausted. You’ve tried to melt it away, squeeze it away, cream and lotion it away, and even knead it away with very little lasting satisfaction. What is cellulite powered by anyhow? Why can’t the best of the best seem to get rid of it once and for all?

Well, those other treatments, potions, injections, and concoctions don’t work because they were never designed to target the underlying reason for why you have cellulite.

Their well-meaning scientific explanations are a little lacking in the facts about what is cellulite.

Before we get to what is cellulite, let’s talk a little bit about how your lower body is structured. This, after all, is most often where cellulite decides to plant its flag.

There are layers lying just below your skin. You skin, the epidermis, is the wrapping. Just below that is a deeper layer called the dermis which lies on top of your subcutaneous fat. Then, beneath that fat is a layer of muscle tissue. Think of it like a skin parfait! And, holding all of this up is that muscle tissue.

That muscle is important when you want to know what is cellulite.

Now, many definitions point directly to fat and target it as the evil culprit for cellulite. In those definitions, that fat must be destroyed or dehydrated in order to get rid of cellulite. Sounds reasonable, right?

Wrong.

Your body actually needs that layer of fat. Without it, you would not be able to survive. And, cellulite is not fat so the whole explanation is not based on how your body is put together.

Want proof? Just look at a slender person with cellulite…

The correct answer to, “What is cellulite?” is that it is a condition. It’s the result of muscle atrophy which is just weak, flabby and mushy muscles that do not have the ability to support the layers above it (epidermis, dermis, and fat) like it was meant to do.

Now if you are sharp, you will wonder why a fit person, one that has some muscle tone, can still have cellulite. Great observation, and there is a great explanation for that.

The area between your waist and your ankles has 90 muscles both large and small. If these muscles are not properly challenged and strengthened with targeted, multi-dimensional exercises then some of them will not be strong. Many of the traditional exercises are only two-dimensional. This is great, but it’s not the answer when you want to get rid of cellulite. To do that, you have to reach those smaller muscles as well. That can be done with multi-dimensional techniques.

Enhance the Atrophied Muscles to Reverse the Cause of Cellulite

Now that you have a real answer for what is cellulite, your next step is to work those neglected muscles with the right technique so that you can achieve the beautiful skin that you deserve.

When you understand what cellulite is, and how your body works, then you can treat it with the right stuff to get rid of cellulite. You don’t have to live with dimpled skin, and you don’t have to spend a fortune on shallow promises that don’t work and may actually hurt you.

Check out this video… 

It gives an awesome explanation 🙂

Talk to you soon!

~Erica

 

medical-weight-loss-cerritos

 

 

10 Reasons You Aren’t Losing Weight

frustration-on-scaleYou’ve been cutting down on fat, controlling carbs and exercising five days a week. So why aren’t you losing weight? From physical factors (age and genetics) to self-sabotage (eating mindlessly), here are 10 things that will derail your quest for a slimmer body…

You’re no slacker when it comes to your health: You exercise, watch what you eat, use portion control, and can resist Ben & Jerry’s without a problem.

Yet the scale needle still won’t budge.

Why are so many dieters destined to regain lost weight or never lose anything at all? Here are 10 reasons your body isn’t behaving:

Physical Factors
1. You don’t have enough muscle.
The more muscle you have, the more calories you burn. Fat and muscle tissues consume calories all day long whether you’re running, reading or sleeping. No matter what you’re doing, muscle rips through more calories than fat.

That’s why men burn calories a lot faster than women; they have more muscle. What to do: Lift weights. You don’t have to get huge, but building and maintaining muscle week after week, year after year makes a difference in the long run.

Registered dietitian and certified personal trainer Marci Anderson has her clients alternate between strength exercises and heart rate-raising cardio in each session.

“That way, their strength training includes the calorie-burning effect of cardio.”

2. Genetics: The apple doesn’t fall far from the tree.
If both parents are obese, you are much more likely to be obese, says Jill Comess, M.S., R.D., food science and nutrition program director at Norfolk State University in Virginia.

“Researchers estimate that your genes account for at least 50% – and as much as 90% – of your stored body fat,” she says.

What to do: You’re not doomed. Your weight-loss challenge is just 10%-50% greater.

“Losing even just a few pounds makes you healthier and less likely to develop diabetes, high blood pressure, heart disease and cancer,” Comess says. “So you don’t have to be super-slim to improve your health.”

If an overweight woman loses even 5%-10% of her total body weight, she has a greater chance of reducing or getting off her high blood pressure or other meds, she adds.

3. You’re getting older.
A sluggish metabolism is a common aging problem. And we encourage it by sitting in traffic, long hours at the office and in front of computers.

All this inactivity means we gradually lose muscle and increase body fat, resulting in a metabolic slump. But it’s not unbeatable.

What to do: First, lift weights. But don’t underestimate the power of just moving. You faithfully walk the treadmill for an hour each day or go to yoga class, but what are you doing the other 23 hours?

It’s a no-brainer: Folding laundry, walking to a co-worker’s desk and cooking dinner burn more calories than just watching TV, emailing your co-worker or driving to the pizza joint.

Thin people fidget and move (called non-exercise activity) more than obese people, research shows. In fact, such antsy behavior might burn as much as 350 more calories per day – the equivalent of two doughnuts.

4. Your body can’t keep up.
To survive in the days before supermarkets, your body evolved some complex starvation-coping strategies.

Now that food isn’t scarce, these processes can work against us, explains Jim Anderson, M.D., Professor Emeritus, Medicine and Clinical Nutrition at the University of Kentucky.

“The intestines make about two dozen hormones – some that stimulate eating and others that decrease the need to eat,” he says.

The sophisticated hormonal response can’t cope with our sedentary lifestyle and all those tempting Twinkies, potato chips and frozen dinners we gobble, he says. So it’s harder to maintain ideal body weight.

What to do: You can’t fight evolution, so you have to focus extra-hard on those things you can. Be active every day and fill up on low-calorie foods, such as broccoli, carrots, tomatoes, green beans and other non-starchy vegetables.

5. Your medicine cabinet is to blame.
A host of drugs that treat diabetes, depression, high blood pressure, inflammatory disease and more affect weight regulation. Some will make you hungrier and others stimulate your body to store fat. And if a drug affects the brain, there’s a good chance it affects weight, Anderson says.

What to do: Ask your health care provider if an alternate drug or a lower dose could work, but don’t change your medications without discussing it first.

Self-Sabotage
Are you your own worst diet enemy? It’s easy to let everyday life get in the way of making smart food choices. The drive-thru instead of a home-cooked meal is an obvious mistake. But you could be sabotaging yourself in some not-so-apparent ways too.

6. You underestimate portions and calories.
Even dietitians underestimate calories – and by huge amounts! One study found that women and overweight people miscalculate more than others.

Other studies suggest that the greatest underestimating occurs when the meals are the largest, and that it doesn’t have anything to do with how fat someone is.

What to do: Follow the portion guidelines at mypyramid.gov for several days. Use measuring spoons, measuring cups and a food scale to guide you. Then plug in your food choices on that site or another reputable one to calculate your calorie intake. And read every food label for serving size and calories.

Need more help? Visit eatright.org to find a registered dietitian in your area.

7. You eat mindlessly or when distracted.
Do you eat dinner in front of the TV? Do you stop eating when you’re full or when the show is over?

All too often, such distraction leads to more and more mouthfuls of pasta or potatoes.

If you’re munching from a bag of chips or a box of crackers, you can’t keep track of how much you’ve eaten.

And plenty of dieters report they didn’t even realize they had snacked from the candy bowl or nibbled from a child’s plate until it was too late.

What to do: Make it a house rule to eat from a dish. Always. No bags, cartons or fistfuls.

Put it in a dish, sit down and savor the taste as you eat – without distraction. That means that if you’re going to grab the crust of your daughter’s grilled cheese sandwich, you have to put it on a plate first.

8. You deprive yourself.
Your list of can’t-have foods is so long, it rivals the nation’s tally of foreclosed homes. In fact, you’ve been so strict with yourself, you can’t remember the last time you ate a doughnut, candy bar or slice of pizza.

Then – like so many times before – you give in, scarf down something taboo, and now you’re mad at yourself.

So what the heck, you think: You’ll just eat everything on your forbidden list to get it out of your system. You’ll start your diet over again tomorrow – or next week.

Problem is, you can’t get it out of your system. It just doesn’t work that way.

What to do: No more setting yourself up for feeling deprived. In fact, no more dieting.

Take the focus away from that list of bad foods and emphasize those that are good for you. If 90% of the time you eat a wholesome diet of ample fruits and vegetables, some whole grains, lean meats or other sources of protein, then the other 10% doesn’t really matter.

So enjoy that glazed doughnut – but just one. If you want another, it will still be there tomorrow. After all, doughnuts or candy bars or pizza or whatever won’t drop off the face of the earth.

9. You’re usually good, but…
You always watch your portions. You start every morning with a healthful breakfast and eat only baked chicken, not fried.

Always that is, unless you’re on vacation or dining out. Or celebrating a birthday. Or sharing an anniversary. Or honoring your son’s first home run.

Consistency is key to dropping pounds. Researchers involved with the National Weight Control Registry found that those who eat similarly day after day are more likely to maintain weight loss than others.

One splurge meal in a restaurant can easily undo all the small calorie-saving tricks you employed the whole week before. Derail yourself every week and you’ll never get anywhere.

What to do: Again, stop dieting and start making small changes you can live with.

Find ways to celebrate that don’t involve high-calorie eating (like a manicure) or take half of that restaurant meal home to celebrate again tomorrow.

10. You overestimate your calorie burn.
Gym machines are notorious for overestimating the calories burned by exercisers, and dieters can easily out-eat their workouts. Your 30-minute power walk might burn 200 calories, but that won’t make up for your after-exercise power smoothie.

What to do: Exercise is an important tool in controlling your weight and maintaining good health, but stop rewarding your good work with food.

If you’re tempted to follow a sweat session with a smoothie or muffin, consider these numbers first:

Food/Calories Activity/Time to Burn Calories
Medium nonfat latte and blueberry muffin
(605 calories)
Walking 3.0 mph (20-minute mile), 2 hours, 14 minutes
Walking 4.0 mph (15-minute mile), 1 hour, 29 minutes
Large bagel with cream cheese
(430 calories)
Jogging 5.2 mph (11.5-minute mile), 35 minutes
Aerobic dancing, low impact, 63 minutes
22-ounce strawberry smoothie with artificial sweetener
(250 calories)
Weight training, light, 61 minutes
Circuit training (includes aerobic activity), 23 minutes
Fast food sausage and egg biscuit
(500 calories)
Gardening, 92 minutes
House cleaning, heavy, 2 hours, 2 minutes

* based on average 180-pound person

 

Hope these tips help!

Talk to you soon!

~Erica

 

Don’t Forget Your Face Workout

Many individuals exercise every day but forget one important body area — the face and neck. Exercising your chin tones the muscles of your lower face, your jawline and your neck for a more youthful appearance. Exercise the muscles of your lower face and chin on a daily basis and you may benefit from the natural facelift results that you could begin to see in a matter of weeks.

chin-surgery

Chin Lifts

The chin lift exercises multiple small muscles that make up the lower portion of the face, including the hyoglossus, the mylohyoid and the platysma, the large muscle flap that extends from your chin down along the front of your throat. Toning these muscles purportedly slims the front part of the neck and chin where they join. Start with your head and neck in a relaxed position. Tilt your head backward until the chin points upward to the ceiling. Push your chin forward. You’ll feel a strong pull all along the jawline and front of the neck. Hold the position for 10 seconds. Lower your chin and repeat the exercise sequence 20 times.

Double Chin

Get rid of your double chin by performing focused exercises in the front of the neck area. One example of an effective exercise is to do what is called kissing the ceiling. Tilt your head back and purse your lips in an exaggerated kissing position. Extend the lips toward the ceiling and hold a second, then release. Continue repeating the kissing motion 10 to 20 times. You can do this exercise several times a day

Yoga Lion Pose

The lion pose helps tone and exercise all the muscles of the face, but also targets the lower jaw, chin and neckline. Kneel on the floor, hands on your thighs. Open your eyes and mouth as wide as you can and stick your tongue out, trying to touch your tongue to your chin. Hold this position while saying “ah” for five to 10 seconds to start. Release the pose. Relax a moment and then repeat. You can do this exercise as often as you wish through the day.

Hanging Head Lift

Lie on a sofa or bed with your head hanging over the edge. Lift your chin toward your chest. Place a hand behind your head to help if needed until your neck and jaw muscles grow stronger. Hold the contraction for a few seconds and then slowly lower your head back to its starting position. Repeat five more times and then relax.

Considerations

Chin workouts alone will not get rid of excess fat in and around your chin — you will also need to include regular full-body exercise into your routine. Cardiovascular and strength training exercises will build muscle and burn fat throughout your entire body, including your chin. Perform at least 30 minutes of cardio on most days of the week and strength train on three nonconsecutive days per week to get the best results and improve the look of your chin.

By Denise Stern – Livestrong.com

I have done these and they help tremendously… i also add our facial wraps once a month to keep everything looking firm.

Talk to you soon!
~Erica