I was curious as to how many times a day or week I should actually be working out. Then I thought, if I don't know, maybe you don't either? So, I've done the research and I have some good news.
The average person should work out 3 times a week for less than an hour each. However, someone who hasn't exercised in years (be honest) should start out by doing light and short intervals of walking daily. You should work up from about 5 minutes of walking to about 10 minutes of walking from week one to week three. And it's all up hill from there. It is important that you don't over do it girls. I know you want to lose weight, but you have to be practical. If you haven't worked out in years, you can't just start running for long periods. It doesn't work that way. Find a low impact routine you can do at home. You don't have to spend hundreds of dollars on a gym membership. Personally, I've lost 2 inches on my waist by using Walk Away Your Waistline with Leslie Sansone. I've been using her DVD for 2 weeks. I've seen great results! You can too!
Lets not forget that you need a nutritional diet to compliment your exercise program. You won't lose weight the way you want if you aren't eating right.
September 21, 2010
September 17, 2010
Healthy Snacking!
I know that you've heard time and time again that you shouldn't be snacking in between meals. Truth is, snacking can be just what you need to hold you over until dinner. It also makes you feel less hungry so that you are less likely to over eat during your meals.
The key is to pick snacks that are healthy. Don't dig through your cabinets for Little Debbies and Moon Pies. I know, they're oh-so-good, but they're also packed with fat that will put flab in places you'd rather not see them! The best way to avoid this food disaster is to just plain not buy them. If you're like me and you have someone in your house who insists on these unhealthy snacks, put them in a designated cabinet and deem that cabinet OFF LIMITS to you.
My favorite healthy snack is baby carrots. I also like apple slices. Celery and peanut butter is delicious and most kids love it, too. Maybe fruits and veggies aren't your thing? Try the 100 calorie snack packs you can purchase at Wal-Mart or Target. These are yummy and low in fat. A glass of 2% milk might also do the trick.
Do you have any ideas of a healthy snack? Comment below!
The key is to pick snacks that are healthy. Don't dig through your cabinets for Little Debbies and Moon Pies. I know, they're oh-so-good, but they're also packed with fat that will put flab in places you'd rather not see them! The best way to avoid this food disaster is to just plain not buy them. If you're like me and you have someone in your house who insists on these unhealthy snacks, put them in a designated cabinet and deem that cabinet OFF LIMITS to you.
My favorite healthy snack is baby carrots. I also like apple slices. Celery and peanut butter is delicious and most kids love it, too. Maybe fruits and veggies aren't your thing? Try the 100 calorie snack packs you can purchase at Wal-Mart or Target. These are yummy and low in fat. A glass of 2% milk might also do the trick.
Do you have any ideas of a healthy snack? Comment below!
September 16, 2010
Commonly Purchased Unhealthy Foods
There are some foods that we buy thinking that they're healthy and there are others that we purchase because we're just too darn weak. I'd like to list five foods that I personally buy. Some of these are in my cabinets or refrigerator right now. Maybe they're in yours too?
1. Whole Milk: this presumably healthy food is actually high in fat, and in some brands can contain harmful hormones. Go with 2% or skim.
2. Lunchables: I know, it's what we like to send our kids to school with, please don't! The meat is processed and high in fat. It is high in sodium as well. Send the kids with something healthier.
3. Bagel and Cream Cheese: Oh dear, it's my guiltiest pleasure! Unfortunately, it's high in fat and loaded with carbohydrates. My favorite food has been putting some serious flab on my bottom. This makes me sad. BUT- a wheat bagel and low-fat cream cheese makes a healthier alternative!
4. Mayonnaise: This is the easiest way to mess up an otherwise healthy sandwich. Even low-fat mayo is not a good idea. A good substitute for this is mustard. Sorry gals. Mayo is pretty much pure fat and will go right to your hips. Stay away!
5. Hot Dogs: This has been my "quick meal" for when I just don't feel like cooking. Bad idea! The "meat products" in this food are processed and high in fat. Not to mention all of the stuff that American's love to put on top of them. We also eat them with high in fat white bread buns. Stay away! This is my biggest no no.
1. Whole Milk: this presumably healthy food is actually high in fat, and in some brands can contain harmful hormones. Go with 2% or skim.
2. Lunchables: I know, it's what we like to send our kids to school with, please don't! The meat is processed and high in fat. It is high in sodium as well. Send the kids with something healthier.
3. Bagel and Cream Cheese: Oh dear, it's my guiltiest pleasure! Unfortunately, it's high in fat and loaded with carbohydrates. My favorite food has been putting some serious flab on my bottom. This makes me sad. BUT- a wheat bagel and low-fat cream cheese makes a healthier alternative!
4. Mayonnaise: This is the easiest way to mess up an otherwise healthy sandwich. Even low-fat mayo is not a good idea. A good substitute for this is mustard. Sorry gals. Mayo is pretty much pure fat and will go right to your hips. Stay away!
5. Hot Dogs: This has been my "quick meal" for when I just don't feel like cooking. Bad idea! The "meat products" in this food are processed and high in fat. Not to mention all of the stuff that American's love to put on top of them. We also eat them with high in fat white bread buns. Stay away! This is my biggest no no.
September 15, 2010
Chocolate Milk- Healthy?
Did you know that chocolate milk is an ideal drink for weight loss? Health guru Dave Zinczenko (editor of Men's Health) recently published an article entitiled "The Chocolate Milk Diet." In his article he recommends that you (anyone over the age of 18) drink 3 eight ounce glasses of chocolate milk per day. Once in the morning when you wake up, once before you exercise, and once after you exercise. Fat-free chocolate milk has been proven to be better at refueling muscles than sports drinks!
Why exactly? Because each glass has micro and macro nutrients that are ideal for turning body fat into muscle; particularly belly flab! For all of the moms out there that love their chocolate- this is the best way to incorporate it into your diet. I was so excited to hear this! Just remember though, that it's fat free chocolate milk. Also, before you run to the store and grab up the all American favorite: YooHoo- that YooHoos are not milk. Sorry gals.
Why exactly? Because each glass has micro and macro nutrients that are ideal for turning body fat into muscle; particularly belly flab! For all of the moms out there that love their chocolate- this is the best way to incorporate it into your diet. I was so excited to hear this! Just remember though, that it's fat free chocolate milk. Also, before you run to the store and grab up the all American favorite: YooHoo- that YooHoos are not milk. Sorry gals.
September 14, 2010
What is your healthy weight?
Maybe you aren't sure if you're overweight or underweight. I'm so awesome! I've decided that you NEED to know so I've included a chart of healthy weights! This is for men and women over the age of 18. These are based on weights with the least risk of disease or death from heart disease, diabetes, stroke, and cancer. They are also based on a body mass index (BMI) of 20-25.
Height Healthy Weight (lbs)
4'7 86-108
4'8 88-110
4'9 92-114
4'10 97-121
4'11 99-123
5'0 101-127
5'1 105-132
5'2 110-136
5'3 112-140
5'4 114-145
5'5 119-149
5'6 123-156
5'7 127-158
5'8 129-162
5'9 134-167
5'10 138-173
5'11 143-178
6'0 145-182
6'1 149-187
6'2 156-193
6'3 158-198
6'4 162-202
6'5 170-211
6'6 172-215
6'7 175-220
Now that you know where your weight falls, you can begin to make changes to your diet and exercise plans. Make sure you're getting some exercise in people! The biggest problem is that we so often AVOID doing anything physically taxing. Put an end to the couch potato disease! Get off the computer! Go for a walk, pop in a workout DVD, or run over to the gym. Stay away from the junk food!
Height Healthy Weight (lbs)
4'7 86-108
4'8 88-110
4'9 92-114
4'10 97-121
4'11 99-123
5'0 101-127
5'1 105-132
5'2 110-136
5'3 112-140
5'4 114-145
5'5 119-149
5'6 123-156
5'7 127-158
5'8 129-162
5'9 134-167
5'10 138-173
5'11 143-178
6'0 145-182
6'1 149-187
6'2 156-193
6'3 158-198
6'4 162-202
6'5 170-211
6'6 172-215
6'7 175-220
Now that you know where your weight falls, you can begin to make changes to your diet and exercise plans. Make sure you're getting some exercise in people! The biggest problem is that we so often AVOID doing anything physically taxing. Put an end to the couch potato disease! Get off the computer! Go for a walk, pop in a workout DVD, or run over to the gym. Stay away from the junk food!
September 12, 2010
Exercises to Lose Weight the QUICKEST!
If you're anything like me, patience is something that is hard to come by. I have all the patience in the world for my kids, but my weight loss is not the same. I want the pounds off now! I've done the research, and there are four at home exercises that you can do to help you lose weight quickly.
1. Squats: I know, not the funnest thing in the world, but it targets our butt and leg fat that we so desperately want to lose. The best way to get used to this exercise is to do it in the morning when you get up. Right in front of the mirror, spread your feet to shoulder length width and squat up and down for about 40 reps. It's quick and its effective.
2. Jumping Jacks: If you're like me, you haven't done jumping jacks since you were in school. Ha! But, this is good cardio. It will get your heart rate up and works out your whole body. Do 20-30 reps a day. That will take you what, 10 minutes at the most? You can handle that!
3. Brisk or Fast Walking: Walking alone is a good cardio workout. However, brisk or fast walking is best for weight loss. I have a little boy, so I can't walk up and down my road or block like most people. My son hates it when I bring him along on a walk. So I've adapted by walking up and down my driveway. I do it quickly and for as long as I can. You can do the same!
4. Stepping: This exercise works best if you have a staircase in your home. However, I use a stool. I go up and down about 30 to 40 times. It's quick, it's easy, and you can fit it into your schedule.
I won't lie, I haven't been doing these long, but I hope to see great results. Come on moms, or even non-moms, you can do this with me! Lets get healthy!
1. Squats: I know, not the funnest thing in the world, but it targets our butt and leg fat that we so desperately want to lose. The best way to get used to this exercise is to do it in the morning when you get up. Right in front of the mirror, spread your feet to shoulder length width and squat up and down for about 40 reps. It's quick and its effective.
2. Jumping Jacks: If you're like me, you haven't done jumping jacks since you were in school. Ha! But, this is good cardio. It will get your heart rate up and works out your whole body. Do 20-30 reps a day. That will take you what, 10 minutes at the most? You can handle that!
3. Brisk or Fast Walking: Walking alone is a good cardio workout. However, brisk or fast walking is best for weight loss. I have a little boy, so I can't walk up and down my road or block like most people. My son hates it when I bring him along on a walk. So I've adapted by walking up and down my driveway. I do it quickly and for as long as I can. You can do the same!
4. Stepping: This exercise works best if you have a staircase in your home. However, I use a stool. I go up and down about 30 to 40 times. It's quick, it's easy, and you can fit it into your schedule.
I won't lie, I haven't been doing these long, but I hope to see great results. Come on moms, or even non-moms, you can do this with me! Lets get healthy!
September 10, 2010
Healthy & Quick Breakfast
A typical morning for a mom is busy and hectic. Most days, moms just skip breakfast. Bad idea girls, we need breakfast to fuel our minds and bodies for the first part of the day. For many of us, lunch is hours away. There are some healthy and quick ways for moms to get breakfast into their schedules.
The most healthy and quickest way is simply to grab up some fruit. Grab a banana, an apple, or even an orange. These are healthy and naturally ready-made. You can grab them on your way out the door and eat them in the car or at your desk. These are also good breakfast ideas for your kids. Opt to buy fruit rather than the ever popular Pop-Tarts.
Another tip is to stay away from huge meals that consist of high carbohydrates, sugar, and other fatty foods. This includes pancakes or waffles with syrup, dry cereal, and large amounts of eggs, ham, or sausage. Many people eat these all in one sitting. A better alternative would be eating a wheat bagel (oh come on now- it doesn't taste much different than a regular bagel) with low-fat cream cheese. If you want a traditional breakfast, try one egg, a few pieces of ham, and one pancake with low-fat syrup. I know, it's not the same. But we have to make some sacrifices. The WORST thing that you can do is skip breakfast. When your body feels hungry, it stores fat!
The most healthy and quickest way is simply to grab up some fruit. Grab a banana, an apple, or even an orange. These are healthy and naturally ready-made. You can grab them on your way out the door and eat them in the car or at your desk. These are also good breakfast ideas for your kids. Opt to buy fruit rather than the ever popular Pop-Tarts.
Another tip is to stay away from huge meals that consist of high carbohydrates, sugar, and other fatty foods. This includes pancakes or waffles with syrup, dry cereal, and large amounts of eggs, ham, or sausage. Many people eat these all in one sitting. A better alternative would be eating a wheat bagel (oh come on now- it doesn't taste much different than a regular bagel) with low-fat cream cheese. If you want a traditional breakfast, try one egg, a few pieces of ham, and one pancake with low-fat syrup. I know, it's not the same. But we have to make some sacrifices. The WORST thing that you can do is skip breakfast. When your body feels hungry, it stores fat!
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